Cincinnati healthy recipes

Feb 26 2014

Whole wheat Zucchini muffins

Makes 12 muffins

Ingredients:
1 1/2 cups whole-wheat flour
1/4 teaspoon salt
1 teaspoon baking powder
1/2 teaspoon ground cinnamon
3/4 cup (packed) brown sugar
2 large eggs
1/2 cup unsweetened applesauce
1/4 cup reduced-fat milk
2 tablespoons olive oil
1 cup raw zucchini (1 large or 2 medium zucchini), peeled and grated

Directions
1. Preheat oven to 350 degrees F. Spray a muffin pan with nonstick spray.

2. In a large bowl, whisk together flour, salt, baking powder, cinnamon and sugar.

3. In a separate bowl, beat eggs. Whisk in the applesauce, milk and olive oil. Add zucchini and mix until smooth.

4. Using a wide spatula, pour liquid mixture onto dry mixture and mix just until combined.

5. Spoon batter into prepared muffin cups. Bake about 20 minutes, or until a toothpick inserted in center of one of the muffins comes out clean. Cool in pan, on a wire rack, 5 minutes, and then transfer to wire rack to cool 5 more minutes before serving.

Feb 24 2014

The best crockpot turkey chili

Ingredients:

1lb lean ground turkey

1 15oz can of black beans rinsed and drained

1 15 oz can of kidney beans rinsed and drained

2-3 cloves of minced garlic

1 green pepper finely diced

1 medium onion diced

1 29 oz can of diced tomatoes or one fresh diced red tomato (no sugar added)

1 15 oz can of tomato sauce (low salt and no sugar added)

¼ cup chili powder

2-3 tbs cumin

1 tps of salt (can add more to taste)

1 tps of black pepper

1 tbs of crushed red pepper

Directions:

1. Brown meat and drain

2. Add meat and the rest of ingredients to a crockpot and cook on low 6-8 hours or high 3-4 hours.

Serve with a mixed green salad and/or whole wheat spaghetti

Feb 18 2014

Teriyaki Chicken Vegetable Stir-Fry

This has to be new tops on my list of favorite dinner recipes. It was so good I really wanted to lick my plate.

Ingredients:

Stir-fry

20-ounce can of pineapple chunks (drained but reserve the juice)

1 ½ pounds of boneless, skinless chicken breast

1 tbs corn starch

1 tbs of grape seed or olive oil

2 cups broccoli

1 cup thinly sliced carrots

1 red pepper chopped or sliced (I didn’t have a pepper handy so I used crushed red pepper flakes)

¼ cup of the reserved pineapple juice

Sauce:

½ cup water

1/3 cup low sodium soy sauce

1tbs lite syrup or molasses

2 tbs of brown sugar

1 tbs of rice vinegar

1 garlic clove minced

1 tps of minced fresh ginger or ¼ dried ginger (I used the dried)

2 tps of corn starch

Directions:

1. Thinly slice the chicken breasts and toss in a medium bowl with corn starch and salt and pepper. Let the chicken set for 10-15 min while whisking the sauce and chopping veggies.

2. For the sauce, combine all the ingredients in a bowl and whisk until smooth

Heat the oil in a large pan until hot. Add half the chicken single layer and cook until brown, about 45 sec. Flip chicken and cook on other side until cooked through about 1-2 min. Remove chicken to a plate and cook the rest of the chicken.

3. Add another tps of oil and add vegetables and pineapple and cook stirring often. 4. Add the water at this point letting veggies steam until tender.

5. Add the chicken back to the pan. Whisk sauce again and stir over chicken, veggies and pineapple. Let simmer for 2-5 min until thickened.

6. Can serve with a side of brown rice.