Healthy recipes

  • Published
  • By Staff Sgt. Shaleika Anderson
  • 319th Health and Wellness Center
GRAND FORKS AIR FORCE BASE, N.D. --  Lemony Crab Salad with Baby Greens
3 tablespoons fresh lemon juice
3 tablespoons extra-virgin olive oil
1 ½ tablespoons minced fresh Italian parsley
1 (5 ounce) package mixed baby greens
¼ cup extra-virgin olive oil 

Directions:
1. In a large nonmetallic bowls, toss first 4 ingredients to combine. Season to taste with salt and pepper.
2. Toss greens with ¼ cup olive oil in large bowl; season to taste with salt. Divide among 4 plates. Mound crab on greens and serve. 

Nutrition Information:
Serving Size: 1 cup
Calories: 93
Fat: 5 grams 

Angel Hair Tuna Florentine
1 package of whole wheat angel hair pasta
1 tablespoon margarine
1 ¼ cups skim milk
1 (1.2 ounce) package creamy pesto sauce mix
2 cups fresh spinach, rinsed and thinly sliced
½ cup sliced fresh mushrooms
3 (6 ounce) cans tuna, drained
3 roma tomatoes, chopped

Directions:
1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain 

2. In a large saucepan, melt the margarine over medium-high. Add milk and pesto sauce mix; bring to a boil stirring constantly with a wire whisk until well blended and boiling. Reduce heat and add mushrooms. Simmer for 3-4 minutes, stirring occasionally.

3. Add cooked pasta, tuna and tomatoes, stirring gently to coat. Cook 3 to 5 minutes until thoroughly heated.

Nutrition Information:
Serving Size: 1 cup
Calories: 224
Fat: 12 grams


Lemon Shortcakes with Strawberries
Shortcakes
2 cups all purpose flour
1/3 cup sugar
1 tablespoons baking powder
1 tablespoons grated lemon peel
½ teaspoon salt
1 cup low-fat buttermilk
¼ cup margarine, melted, cooled

Topping
3 (12 ounce) baskets strawberries, hulled
¼ cup torn fresh mint leaves
3 tablespoons sugar
2 teaspoon fresh lemon juice

Direction (for shortcakes):
Preheat oven to 400˚ F. Mix flour, sugar, baking powder, lemon peel and salt in large bowl. Whisk buttermilk and melted butter in medium bowl to blend. Add flour mixture and stir just until moist dough forms. Drop 8 dough mounds (about 1/3 cup each) onto nonstick baking sheet. Using lightly floured hands, gently pat dough into a neat circle about 2 ¼ inch diameter round and 1 ¼ inch high. Bake until golden brown; about 15 minutes.

Directions (for topping):
Slice 2 baskets strawberries; transfer to large bowl. Puree remaining 1 basket strawberries in processor until smooth. Add to sliced strawberries. Stir in mint, sugar and lemon juice.

Spoon topping generously over each shortcake, allowing some berries and juices to spill onto plates. Place one spoonful of low-fat lemon yogurt on top of each shortcake topping for garnish and serve.

Nutrition Information:
Serving size: 1 shortcake
Calories: 210
Fat: 7grams 

Tropical Fruit Spritzer
1 (12 ounce) can frozen pineapple-orange juice concentrate
1 (12 ounce) can apricot nectar, chilled
2 (12 ounce) cans diet lemon-lime soda, chilled 

Directions:
In a small punch bowl, prepare the 12-ounce can pineapple-orange juice concentrate according to package directions, using cold water. Stir in the apricot nectar. Add the sodas, stirring gently to mix.

Nutrition Information:
Serving size: 8 ounce
Calories: 104
Fat: 0