Recipes for healthy eating
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for more delicious and healthy ideas.
Savory Baked
Apples
Ingredients
4 baking apples (such as Rome or
Jonathan Gold)
2 tablespoons brown sugar
1 tablespoon fnely chopped candied
ginger
1 teaspoon lemon zest
½ teaspoon cinnamon
¼ teaspoon nutmeg
½ cup hot water
Directions
■■
Preheat oven to 375°.
■■
Core apples to ½ inch of bottom.
■■
Combine the dry ingredients plus
½ teaspoon of the water in a small bowl and
mix, then spoon into the apples until full.
■■
Set apples in an 8”x 8” baking pan, pour
remainder of water in pan bottom. Seal in
foil and bake 30 minutes or until apples
are soft.
■■
Serve warm. Optional toppings include
a dollop of nonfat frozen yogurt or nonfat
sour cream.
Makes 4 servings.
Nutrition information
Per serving: 93 calories; 0g protein;
24g carbohydrate; 0g fat; 0g saturated fat;
0g monosaturated fat; 2g fber;
5mg sodium
Mac’s Hearty
Beef Stew
Ingredients
2 tablespoons whole-wheat unbleached
four
½ teaspoon each: dried rosemary, sage
and thyme
1 teaspoon ground black pepper
1 tablespoon olive oil
8 ounces lean beef steak in ¾-inch cubes
1 cup beef broth, low-sodium
3 medium carrots, sliced ½-inch thick
1 medium onion, chopped
2 stalks celery, sliced ½-inch thick with
leaves
1 medium potato in ¾-inch cubes
3 cloves garlic, fnely chopped
1 cup mushrooms, quartered
1 14.5-ounce can diced tomatoes,
low-sodium
¼ cup nonfat milk
2 tablespoons cornstarch
Directions
■■
Combine four, rosemary, sage, thyme
and pepper in a plastic bag. Add beef and
shake to coat. Reserve any excess four
mixture.
■■
Heat oil in stew pot at medium heat and
brown beef on all sides, about 5 minutes.
Remove beef from pot.
■■
Deglaze pot with ¼ cup of beef stock.
Add carrots, onions, celery, potato, garlic,
mushrooms and remainder of stock.
Simmer 15 minutes.
■■
Return beef to pot with vegetables, add
tomatoes and simmer 10 minutes or until
vegetables are cooked but still frm.
■■
Combine milk, reserved four and
cornstarch. Add mixture to pot and
simmer until sauce thickens, about 5
minutes. Serve warm.
Makes 4 servings.
Nutrition information
Per serving: 319 calories; 26g protein;
34g carbohydrate; 9g fat; 3g saturated fat;
5g monosaturated fat; 56mg cholesterol;
6g fber; 211mg sodium
Lemon-Mint
Tabouli with
Pan-Seared Salmon
Ingredients
¾ cup bulgur
2 tablespoons olive oil
1 lemon
¼ teaspoon kosher salt
½ teaspoon ground black pepper
2 cloves garlic, minced
½ cup parsley, fnely chopped
1½ cups mint, fnely chopped
4 stalks green onion, fnely chopped
1 cup ripe tomato, ¼ inch diced
1 pound salmon fllets, skin-on, cut into
4 portions
½ teaspoon freshly ground black pepper
2 tablespoons olive oil
Directions
■■
Place bulgur in a small bowl and add ¾ cup
boiling water. Cover with plastic wrap and
set aside for 30 minutes. Fluff up with a fork
after the water is completely absorbed.
■■
In a large mixing bowl, combine the olive
oil, lemon zest and juice, salt, and black
pepper. Stir in garlic, parsley, mint, onion
and tomato. Add bulgur and mix well.
■■
Season fesh side of salmon fllet with a
sprinkle of pepper. Heat olive oil in a large
nonstick sauté pan over medium-high heat.
■■
Add fllets fesh side down and sear for
4 minutes and then turn over and cook
another 4 minutes until fsh is barely
translucent in the center. Serve over
the top of the tabouli.
Makes 4 servings.
Nutrition information
Per serving: 393 calories; 31g protein;
32g carbohydrate; 18g fat; 3g
saturated fat; 10g monosaturated
fat; 51mg cholesterol; 11g fber;
253mg sodium
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Health Connection