In-Home Personal Trainer in Philadelphia, PA

 

Healthy Recipes


Here are some free healthy recipes from the Personal Trainers of Stay Young Fitness Corporation in Philadelphia. We hope you enjoy them.

 

Free Recipes

Eggplant Parmesan

INGREDIENTS:
1 beaten egg
1/4 cup skim milk
1/8 teaspoon pepper
1 cup crushed saltine crackers (28 crackers)
1/4 cup grated Parmesan cheese
2 tablespoons dried parsley flakes
1 medium eggplant, sliced 1/4-inch thick (1 pound total)
1 15-ounce can tomato sauce
1/2 teaspoon dried oregano, crushed
1 clove garlic, minced
Nonstick spray coating
3/4 cup shredded part-skim mozzarella cheese (3 ounces)
DIRECTIONS:
In a small bowl combine egg, milk, and pepper. In another bowl stir together cracker crumbs, Parmesan
cheese, and dried parsley flakes. Dip eggplant slices in the milk mixture to coat, then dip both sides in the
cracker mixture. Spray a 12x7l/2x2-inch baking dish with nonstick spray coating. Arrange eggplant in
dish. In a bowl stir together tomato sauce, oregano, and garlic; pour over eggplant.
Bake, covered, in a 350' oven for 40 minutes or till eggplant is tender. Sprinkle with mozzarella
cheese. Bake, uncovered, I 0 minutes more.
Makes 4 servings.
Calories: 249/serving
TIME:
Preparation Time: 15 min.
Cooking Time: 50 min.
NUTRITIONAL INFORMATION PER SERVING:
15g protein
28g carbohydrate
9g fat
85mg cholesterol
1,095mg sodium
709mg potassium

 

Glazed Turkey Steaks

INGREDIENTS:
2 tablespoons orange marmalade
1 tablespoon lemon juice or lime juice
2 teaspoons soy sauce
1 clove garlic, minced
1/4 teaspoon curry powder
4 turkey breast tenderloin steaks (4 ounces each)
DIRECTIONS:
For glaze, in a small bowl stir together marmalade, lemon or lime juice, soy sauce, garlic, and curry powder.
Brush some of the glaze over both sides of turkey steaks.
Grill turkey on an uncovered grill directly over medium coals for 6 minutes. Turn and brush with
glaze. Grill 6 to 9 minutes more or till turkey is tender and no longer pink.
Broiling directions: Place turkey on unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 3 minutes.
Turn and brush with glaze. Broil 3 to 5 minutes more or till no longer pink.
Makes 4 servings.
Calories: 143/serving
TIME:
Preparation Time: 4 min.
Grilling Time: 12 min.
NUTRITIONAL INFORMATION PER SERVING:
26g protein
7g carbohydrate
1g fat
71mg cholesterol
217mg sodium
272mg potassium

 

Honey Roasted Cornish Hens

INGREDIENTS:
Nonstick spray coating
1 small onion, finely chopped
1 clove garlic, minced
2/3 cup chicken broth
1 teaspoon finely shredded orange peel
1/2 cup orange juice
2 tablespoons honey
4 teaspoons cornstarch
3 1 to 1 ¼ pound Cornish game hens
split lengthwise
1 medium orange, cut into 6 wedges
Orange slices (optional)
Parsley (optional)
DIRECTIONS:
Spray a small saucepan with nonstick spray coating. For sauce, cook onion and garlic in the saucepan till
onion is tender.
In a small bowl stir together chicken broth, orange peel, orange juice, honey, and cornstarch. Stir into
onion mixture in saucepan. Cook and stir till thickened thickened and bubbly. Cook and stir for 2 minutes
more. Remove from beat.
Rinse hen halves; pat dry. In a shallow roasting pan place each hen half atop one orange wedge. Baste
with some of the sauce.
Roast in a 375 degrees oven for ¾ to 1 hour or till tender and no longer pink. Baste hen halves with
sauce after 30 minutes.
Transfer hen halves to a serving platter. If necessary, reheat remaining sauce and serve with hen
halves. If desired, garnish with orange slices and parsley.
Makes 6 servings.
Calories: 195/serving
TIME:
Preparation Time: IO min.
Cooking Time: 45 min.
NUTRITIONAL INFORMATION PER SERVING:
27g protein
13g carbohydrate
3g fat
72mg cholesterol
128mg sodium
331mg potassium

 

Hawaiian Beef

INGREDIENTS:
3/4 pound beef top round steak, cut Y2-inch thick
1 8-ounce can pineapple slices (juice pack)
2 tablespoons dry sherry or water
1 tablespoon soy sauce
1 tablespoon molasses or brown sugar
1/8 teaspoon crushed red pepper
Nonstick spray coating
5 green onions, cut into 1/2-inch pieces
1 tablespoon cornstarch
1 medium tomato, cut into wedges
1 6-ounce package frozen pea pods, thawed
2 cups hot cooked rice
DIRECTIONS:
Trim separable fat from round steak. Partially freeze meat; then, cut on bias into thin bite-size strips. Drain pineapple, reserving juice. Cut pineapple slices into quarters; set aside.
In a bowl stir together reserved pineapple juice, dry sherry or water, soy sauce, molasses or brown sugar, and red pepper. Add meat; stir till coated. Cover and marinate meat at room temperature for 15 minutes. Drain, reserving marinade.
Spray a cold large skillet or wok with nonstick spray coating. Add half of meat to skillet or wok. Stir-fry for 2 to 3 minutes
or till browned. Remove meat. Stir-fry remaining meat and onions for 2 to 3 minutes or till meat is
browned. Return all meat to skillet. Push meat from center of skillet.
For sauce, stir cornstarch into reserved marinade. Add sauce to center of skillet. Cook and stir till thickened and bubbly.
Add tomato, pea pods, and pineapple. Stir ingredients together until coated with sauce. Cook and stir about 2
minutes more or till heated through. Serve over hot cooked rice.
Makes 4 servings.
Calories: 337/serving
TIME:
Preparation Time: 15 min.
Marinating Time: 15 min.
Cooking Time: 7 min.
NUTRITIONAL INFORMATION PER SERVING:
23g protein
47g carbohydrate
6g fat
57mg cholesterol
296mg sodium
497mg potassium

 

Mexican Egg Cups

INGREDIENTS:

4 6-inch flour tortillas

4 slices Canadian-style bacon, diced (4 ounces)

1 7 1/2-ounce can whole tomatoes, cut up

1/2 cup chopped onion

1/4 cup diced green chili peppers, drained

1 clove garlic, minced

1/8 teaspoon salt

4 eggs

1/4 cup shredded cheddar cheese (I ounce)

DIRECTIONS:

Brush one side of each tortilla with water to soften. Press each tortilla, brushed side up, into a 10-ounce

custard cup or individual casserole. Bake in a 400 degrees oven for 5 to 7 minutes or till crisp. Sprinkle

bacon in tortilla cups.

Meanwhile, for sauce, in a medium skillet combine undrained tomatoes, onion, green chili peppers, garlic,

and salt. Bring to boiling; reduce heat. Cover and simmer 5 minutes.

Break one egg into a saucer or custard cup, then pour into simmering sauce. Repeat with remaining

eggs. Cover and simmer about 5 minutes more or till eggs are just set.

Spoon some of the sauce and one egg into each tortilla cup. Sprinkle with cheese. Let stand 1 to 2 minutes

or till cheese begins to melt.

Makes 4 servings.

Calories: 242/serving

TIME:

Preparation Time: 25 min.

NUTRITIONAL INFORMATION PER SERVFNG:

17g protein

19g carbohydrate

11g fat

299mg cholesterol

843mg sodium

338mg potassium

 

Lite Eggs Benedict

INGREDIENTS:

1/4 cup plain low-fat yogurt

1/4 cup reduced-calorie mayonnaise

2 teaspoons skim milk

1/2 teaspoon dry mustard

I Dash ground red pepper Nonstick spray coating

4 eggs

4 oz Canadian-style bacon (4 slices)

2 English muffins, split and toasted

DIRECTIONS:

For sauce, in a small saucepan combine yogurt, mayonnaise, milk, dry mustard, and ground red pepper;

set aside.

Spray an 8-inch skillet with nonstick spray coating. Fill the skillet halfway with water. Bring to boiling; reduce

heat so water is simmering. To poach eggs, break 1 egg into a small dish and slide egg into water.

Repeat with remaining eggs. Simmer, uncovered, for 3 to 5 minutes or till eggs are just soft-cooked.

Meanwhile, in a large skillet lightly brown bacon over medium heat for 3 minutes on each side. Cover;

keep warm.

Cook and stir sauce over low heat just till heated through, but do not boil.

To serve, top each muffin half with 1 slice bacon, 1 egg, and one-fourth of the sauce.

Makes 4 servings.

Calories: 254/serving

TIME:

Preparation Time: 12 min.

Cooking Time: 6 min.

NUTRITIONAL INFORMATION PER SERVING:

16g protein

18g carbohydrate

12g fat

296mg cholesterol

563mg sodium

205mg potassium

 

Orange Beef Stir-Fry

INGREDIENTS:

1/4 pound beef top round steak Orange Sauce

Nonstick spray coating*

4 green onions, bias-sliced into I -inch pieces

1 clove garlic, minced

1 tablespoon cooking oil (optional)

6 cups tom fresh spinach

1/2 8-ounce can (1/3 cup) sliced water chestnuts, drained

2 cups hot cooked rice

DIRECTIONS:

Partially freeze meat. Then, thinly slice meat across the grain into bite-size strips.

Prepare Orange Sauce; set aside.

Spray a wok or 12-incb skillet with nonstick spray coating. Heat over medium-high beat. Stir-fry onions

and garlic for 1 minute; remove from wok. If necessary, add 1 tablespoon oil. Stir fry meat for 2 to 3 minutes

or till done. Push meat away from center of wok.

Stir Orange Sauce and pour into the center of wok. Cook and stir till thickened and bubbly. Stir in spinach,

water chestnuts, and onion mixture. Cover and cook for 1 minute. Serve over rice.

Orange Sauce: In a small bowl stir together I tablespoon cornstarch, I teaspoon sugar, and I teaspoon

instant beef bouillon granules. Stir in I teaspoon finely shredded orange peel, 1/2 cup orange juice, and I

tablespoon soy sauce.

Makes 4 servings.

Calories: 294/serving

*Note: You may need to cook the beef in the oil to keep it from sticking to the wok. If you do, add 25 calories

to the calorie count of each serving.

TIME:

Preparation Time: 30 min.

Cooking Time: 6 min.

NUTRITIONAL INFORMATION PER SERVING:

20g protein

37g carbohydrate

7g fat

46mg cholesterol

428mg sodium

648mg potassium

-Low Fat -Low Cholesterol

 

 

Barbecue Turkey

INGREDIENTS:

1 pounds turkey thighs, skinned

1/4 cup catsup

1 tablespoons dry red wine or water

1 tablespoon brown sugar

1 tablespoon lemon juice

1 teaspoons soy sauce

1 teaspoon Worcestershire sauce

1/4 teaspoon dried thyme, crushed

1/4 teaspoon liquid smoke flavoring (optional)

Dash ground cloves

Dash garlic powder

1 tablespoon cornstarch

1 tablespoon cold water

DIRECTIONS:

Rinse turkey; pat dry. Place in a 10x6x2-inch baking dish with meaty portions toward edges of the dish.

In a mixing bowl combine catsup, wine or water, brown sugar, lemon juice, soy sauce, Worcestershire sauce, thyme,

liquid's mok (if desired), cloves, and garlic powder. Pour over turkey.

Cover dish with vented microwave-safe plastic wrap. Cook on 100% power (high) for 15 to 20 minutes or till turkey is

tender and no longer pink, turning turkey over and giving dish a half-turn once. Transfer turkey to a serving platter,

reserving cooking liquid.

For sauce, place cooking liquid in a 2-cup measure; skim fat. If necessary, add water to cooking liquid to equal 1

cup. Combine cornstarch and 1 tablespoon cold water. Stir into cooking liquid.

Cook, uncovered, on high for 11/2 to 2 minutes or till thickened and bubbly, stirring after every 30 seconds. To serve,

slice turkey and spoon sauce atop slices.

Makes 4 servings.

Calories: 209 / serving

TIME:

Preparation Time: 15 min.

Cooking Time: 16 1/2 min.

NUTRITIONAL INFORMATION PER SERVING:

29g protein

10g carbohydrate

4g fat

112mg cholesterol

443mg sodium

339mg potassium

-Low Fat

 

 

Green Chili

INGREDIENTS:

3/4 pound beef stew meat

1 16-ounce can hominy or one 12-ounce can whole kernel corn, drained

1 14 1/2-ounce can tomatoes, cut up

1 large onion, chopped

1 4-ounce can diced green chili peppers, drained

½ cup water

1 teaspoon dried oregano, crushed

1 teaspoon instant beef bouillon granules

2 cloves garlic, minced

1 16-ounce can red kidney beans or pinto beans, heated and drained

DIRECTIONS:

Trim separable fat from stew meat, then cut into 3/4 -inch pieces.

In 3-quart saucepan stir together meat, hominy or corn, undrained tomatoes, onion, chili peppers, water,

oregano, bouillon granules, and garlic. Heat to boiling. Reduce heat. Cover and simmer about 1 hour or

till meat is tender. To serve, ladle mixture into individual bowls and top with hot kidney or pinto beans.

Makes 4 servings.

Calories: 352 / serving

TIME:

Preparation Time: 15 min.

Cooking Time: 11/2 hrs.

NUTRITIONAL INFORMATION PER SERVFNG:

28g protein

40g carbohydrate

l0g fat

60mg cholesterol

878mg sodium

895mg potassium

-Low Fat -Low Cholesterol

 

 

Big Haus Burritos

INGREDIENTS:

4 10-inch flour tortillas

1/2 pound lean ground beef

1 cup chopped onion

1 15-ounce can black beans, drained

1 10-ounce can tomatoes with green chili peppers

1 teaspoons chili powder

Chopped green onion

DIRECTIONS:

Wrap tortillas in foil. Heat in a 350 degrees oven for 10 minutes to soften. Meanwhile, for filling, cook

ground beef and onion until meat is brown and onion is tender. Drain. Stir in black beans, undrained tomatoes

with chili peppers, and chili powder. Simmer, uncovered, 5 minutes or to desired consistency.

Reserve 1/4 cup filling; set aside. Spoon one-fourth of the remaining filling onto each tortilla just below

center. Fold bottom edge of tortilla up and over filling. Fold opposite sides of tortilla in, just till they

meet. Roll up from the bottom. Top with some of the reserved filling. Sprinkle with green onion.

Makes 4 servings.

Calories: 386/serving

*Note: Serve these meaty burritos with Quick-to-Fix Spanish rice: Heat together 2 cups cooked rice, 1cup

chopped tomato, and one 4-ounce can diced green chili peppers.

TIME:

Preparation Time: 15 min.

Cooking Time: 10min.

NUTRITIONAL INFORMATION PER SERVING:

23g protein

49g carbohydrate

12g fat

37mg cholesterol

324mg sodium

635mg potassium

-Low Fat -Low Cholesterol

 

 

Stuffed Apple and Cheese Chicken

INGREDIENTS:

2 medium (6 to 8 ounces total) boned skinless chicken breast halves

1 small apple or pear, cored (6 ounces)

1/4 cup shredded Muenster or cheddar cheese (1 ounce)

1/4 cup apple juice or orange juice

2 teaspoon cornstarch

2 tablespoons sliced green onion

1 teaspoon instant chicken bouillon granules

DIRECTIONS:

Rinse chicken; pat dry. Pound chicken to 1/4-inch thickness. Chop half of the apple; slice the other

half. Divide chopped apple and cheese evenly between chicken pieces. Roll up, folding in sides to enclose

filling. Secure with wooden toothpicks, if necessary.

Arrange rolls, seam side down, in an 8x8x2-inch baking dish. Add 2 tablespoons of the fruit juice to

dish. Cover with vented microwave-safe plastic wrap.

Cook on 100% power (high) for 2 minutes. Rearrange chicken; add sliced apple. Cover and cook for 2 to

4 minutes more or till chicken is tender and no longer pink. Place chicken and apple slices on serving

plates; cover to keep warm.

For sauce, in a 1 -cup measure combine cornstarch, remaining fruit juice, green onion, and bouillon granules.

Stir in cooking liquid. Cook, uncovered, on high for 2 to 3 minutes or till thickened and bubbly, stirring

after every 30 seconds. Spoon sauce over chicken rolls.

Makes 2 servings.

Calories: 247/serving

TIME:

Preparation. Time: 15 min.

Cooking Time: 6 min.

NUTRITIONAL INFORMATION PER SERVING:

30g protein

14g carbohydrate

8g fat

86mg cholesterol

323mg sodium

355mg potassium

-Low Fat-Low Cholesterol

 

 

Asian Burritos

INGREDIENTS:

4 8-inch flour tortillas

2 cups Sweet Pepper Chicken Stir-Fry

1 4-ounce can sliced mushrooms, drained

1/4 cup plum preserves

DIRECTIONS:

Wrap tortillas in foil. Heat in a 350 degrees oven for 10 minutes to soften.

Meanwhile, in a medium saucepan stir together the reserved Sweet Pepper Chicken Stir-Fry, mushrooms,

and plum preserve

Cook and stir over medium heat about 5 minutes or till heated through.

To assemble, spoon one-fourth of the chicken mixture down the center of each tortilla. Fold in the opposite

sides of the tortilla so they overlap.

Makes 4 servings.

Calories: 257/serving

TIME:

Preparation Time: 20 min.

Cooking Time: 5 min.

NUTRITIONAL INFORMATION PER SERVING:

18g protein

36g carbohydrate

5g fat

36mg cholesterol

433mg sodium

328mg potassium

-Low Fat -Low Cholesterol

 

 

Miami Shrimp and Scallops

INGREDIENTS:

1/2 pound fresh or frozen scallops

12 fresh or frozen large shrimp, peeled and deveined (about 1/2 pound total)

1 teaspoon finely shredded orange peel

1/2 cup orange juice

2 tablespoons soy sauce

1 1/2 teaspoon grated gingerroot

1 clove garlic, minced

1/8 to 1/4 teaspoon ground red pepper

12 fresh or frozen pea pods

1 medium orange, cut into 8 wedges

DIRECTIONS:

Halve any large scallops. Place scallops and shrimp in a plastic bag set in a deep bowl. For marinade, combine orange

peel, orange juice, soy sauce, gingerroot, garlic, and red pepper. Pour over seafood. Seal bag. Marinate in the

refrigerator for 30 minutes. Drain, reserving marinade.

If using fresh pea pods, cook in boiling water about 2 minutes; drain. Or, thaw and drain frozen pea pods.

Wrap one pea pod around each shrimp. Thread pea pods and shrimp onto four 10- to 12-inch skewers alternately

with scallops and orange wedges.

Grill kabobs on an uncovered grill directly over medium-hot coals for 5 minutes. Turn and brush with marinade. Grill

5 to 7 minutes more or till shrimp turn pink and scallops are opaque. Brush occasionally with marinade.

Broiling directions: Place kabobs on the unheated rack of a broiler pan. Broil 4 inches from the heat for 4 minutes.

Turn and broil 4 to 6 minutes more or till shrimp turn pink and scallops are opaque. Brush occasionally with

marinade.

Serves 4.

Calories: 133/serving

TIME:

Preparation Time: 10 min.

Marinating Time: 30 min.

Cooking Time: 10min.

NUTRITIONAL INFORMATION PER SERVING:

22g protein

7g carbohydrate

1g fat

105mg cholesterol

305mg sodium

380mg potassium

-Low Fat

 

 

Spicy Garlic Shrimp

INGREDIENTS:

1 pound fresh or frozen shrimp

1 tablespoons water

2 tablespoons catsup

1 tablespoon soy sauce

2 tablespoon dry sherry or rice wine

3 teaspoons cornstarch

1 teaspoon honey

1/2 teaspoon crushed red pepper

I teaspoon grated gingerroot or 1/4 teaspoon ground ginger

1/2 cup sliced green onions

4 cloves garlic, minced

1 tablespoon cooking oil or peanut oil

Hot cooked rice (optional)

Fresh or frozen pea pods, cooked (optional)

DIRECTIONS:

Thaw shrimp, if frozen. Peel and devein shrimp; cut in half lengthwise. Set aside.

In a mixing bowl stir together water, catsup, soy sauce, rice wine or dry sherry, cornstarch, honey, crushed red pepper,

and ground ginger, if using. Set aside.

In a large skillet or wok stir-fry green onions, garlic, and fresh grated gingerroot, if using, in hot oil for 30 seconds.

Add shrimp. Stir-fi-y 2 to 3 minutes or till shrimp turn pink; push to sides of skillet or wok. Stir catsup mixture; stir into

center of skillet. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more. Stir sauce and shrimp together.

If desired, serve with hot cooked rice and pea pods.

Makes 4 servings.

Calories: 155/serving

TIME:

Preparation Time: 25 min.

Cooking Time: 5 min.

NUTRITIONAL INFORMATION PER SERVING:

8g protein

8g carbohydrate

5g fat

129mg cholesterol

473mg sodium

250mg potassium

Low Fat

 

 

Peppered Beef and Vegetables

INGREDIENTS:

4 ounces spaghetti

1/2 cup water

1/4 cup low-sodium or regular soy sauce

2 teaspoons cornstarch

1/2 teaspoon pepper

1/8 teaspoon ground red pepper

Nonstick spray coating

1 clove garlic, minced

1 cup fresh or frozen pea pods, halved crosswise

1/2 cup chopped green pepper

1/4 cup chopped sweet red pepper

1 cup sliced fresh mushrooms

1 tablespoon cooking oil

3/4 pound lean boneless beef, cut into thin bite-size strips

DIRECTIONS:

Cook spaghetti according to package directions. Drain well and keep warm.

Meanwhile, for sauce, in a small bowl stir together water, soy sauce, cornstarch, green and red pepper.

Set aside.

Spray a cold wok or large skillet with nonstick spray coating. Heat over medium-high heat. Add garlic

and stir-fry for 30 seconds. Add pea pods and green or red pepper; stir-fry 1 minute. Add mushrooms;

stir-fry 1 to 2 minutes more or till vegetables are tender. Remove vegetables from wok.

Add oil to wok. Stir-fry beef in hot oil for 3 to 4 minutes or till done. Push beef to sides of wok. Stir sauce

and pour into the center of wok. Cook and stir till thickened and bubbly. Return vegetables to wok; cook

and stir all ingredients 1 minute. Toss with spaghetti.

Makes 4 servings.

Calories: 316/serving

TIME:

Preparation Time: 15 min.

Cooking Time: 8 min.

NUTRITIONAL INFORMATION PER SERVING:

27g protein

28g carbohydrate

10g fat

61 mg cholesterol

678mg sodium

429mg potassium

-Low Fat -Low Cholesterol

 

Tangy Shrimp and Peppers

INGREDIENTS:

Nonstick spray coating

1 small sweet red pepper, cut into thin strips

1 small green pepper, cut into thin strips

1/2 cup sliced green onions

1 clove garlic, minced

1/2 pound fresh or frozen shrimp, peeled and deveined

1/2 cup canned sliced water chestnuts

2 tablespoons apricot preserves

1 tablespoon soy sauce

1 teaspoon toasted sesame seeds

Dash bottled hot pepper sauce

DIRECTIONS:

Spray a medium skillet with nonstick spray coating. Heat skillet over medium heat. Add red and green

pepper, onion, and garlic; cook for 3 to 4 minutes or till tender.

Add shrimp and water chestnuts. Cook and stir for 3 to 4 minutes or till shrimp turn pink. Remove from

heat.

Stir in apricot preserves, soy sauce, and hot pepper sauce. Sprinkle with sesame seeds.

Makes 2 servings.

Calories: 227/serving

TIME:

Preparation Time: 15 min.

Cooking Time: 6 min.

NUTRITIONAL INFORMATION PER SERVING:

20g protein

30g carbohydrate

3g fat

129mg cholesterol

653mg sodium

627mg potassium

-Low Fat

 

Oriental Beef and Broccoli

INGREDIENTS:

1/4 pound beef top round steak

1 tablespoon soy sauce

1 tablespoon vinegar

1 tablespoon molasses

1 clove garlic, minced

1/8 to 1/4 teaspoon crushed red pepper

1 cup thinly bias-sliced carrots

6 cups fresh broccoli flowerets

11/2 teaspoons cornstarch

1 tablespoon water

DIRECTIONS:

Partially freeze meat. Thinly slice meat across the grain into bite-size strips. Set aside.

In a 2-quart casserole stir together soy sauce, vinegar, molasses, garlic, and red pepper. Stir in

meat. Cover and let stand at room temperature for IO minutes.

Cook meat mixture, covered, on I 00% power (high) for 3 to 5 minutes or till meat is no longer pink, stirring

every 2 minutes.

With a slotted spoon, remove meat from casserole; set aside. Reserve juices in casserole.

Add carrots to juices in casserole. Cook, covered, on high for I minute. Add broccoli and cook 4 to 6 minutes

more or till vegetables are nearly crisp-tender, stirring every 2 minutes.

Stir together cornstarch and water; stir into vegetables. Cook, uncovered, on high for 2 to 3 minutes or till

slightly thickened, stirring after every minute. Stir in meat. Cook, covered, on high for I minute or till

heated through.

Serves 4.

TIME:

Preparation Time: 15 min.

Marinating Time: I 0 min.

Cooking Time: II min.

NUTRITIONAL INFORMATION PER SERVING:

24g protein

14g carbohydrate

5g fat

53mg cholesterol

341 mg sodium

844mg potassium

-Low Fat -Low Cholesterol

 

 

Rum Bananas

INGREDIENTS:

1/4 cup apple juice

4 teaspoons brown sugar

1 teaspoon margarine

2 large bananas, peeled and sliced (11/4 cups)

1 tablespoon rum

1 cup vanilla- or coffee-flavored ice milk Dash ground nutmeg

DIRECTIONS:

In a 1 -quart microwave-safe casserole combine apple juice, brown sugar, margarine, and nutmeg. Microcook,

uncovered, on 10 power (high) for 1 minute.

Add bananas, tossing to coat. Cook on 100% power (high) for 11/2 to 2 minutes or till bananas are

heated through; spoon sauce over bananas once.

Pour rum over bananas in casserole. Carefully ignite with a long match. Serve banana mixture over ice

milk.

Makes 4 servings.

Calories: 151/serving

TIME:

Preparation Time: 5 min.

Cooking Time: 21/2 min.

NUTRITIONAL INFORMATION PER SERVING:

2g protein

29g carbohydrate

3g fat

5mg cholesterol

41mg sodium

372mg potassium

-Low Fat -Low Cholesterol -Low Sodium

 

 

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Stay Young Fitness Corporation's Philadelphia Personal Trainers proudly serve most of New Jersey and the Philadelphia Region:
We have a Personal Trainer in NJ:
Burlington,Burlington City, Cherry Hill, Cinnaminson, Evesham, Florence, Marlton, Mt. Laurel, Maple Shade, Moorestown, Palmyra, Riverton, Riverside, Willingboro, Haddonfield, Pennsauken, Pine Hill, Princeton, Hammonton, Voorhees, Gloucester, and all of Burlington and most of Camden Counties in New Jersey.
We have a Personal Trainer in PA:
Bucks County, Philadelphia County, Montgomery County, Ambler, Ardmore, Bedminster, Bensalem, Bridgeton, Bristol, Buckingham, Bridgeport, Bryn Athyn, Collegeville, Conshohocken, Doylestown, New Britain, Warwick, Durham, East Rockhill, Langhorne, Radnor, Lower Makefield, Lower Southampton, Middletown, Milford, Richland, Newtown, New Hope, Northampton, Springfield, Southampton, Warminster, Warrington, Warwick, Abington, Cheltenham, East Norriton, Horsham, Limerick, Lower Frederick, Lower Gwynedd, Lower Merion, Lower Moreland, Lower Pottsgrove, Lower Providence, Main Line, Narberth, New Hanover, Perkiomen, Philadelphia, Plymouth, Plymouth Meeting, Skippack, Springfield, Ottsville, the Main Line in Philadelphia, Upper Dublin, Upper Gwynedd, Upper Merion, Upper Moreland, Upper Providence, West Norriton, Yardley, West Pottsgrove, Wayne, Whitemarsh, Whitpain, Worcester, Wynnewood, Hatboro, Hatfield, Jenkintown, Lansdale, Norristown, North Wales, Pottstown, Rockledge, Royersford, Souderton, West Conshohocken, and some of Delaware and Chester Counties in PA.
   
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American Council on Exercise
American College of Sports Medicine
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  Personal Training Certification   Personal Trainer Philadelphia   Personal Trainer PA  
 
   
   
   
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