Sunday, June 24, 2012

MWLC Healthy Recipes #1

It's Sunday, which usually means a fun day in our house. Rest, relaxation and quiet time with our family. It's also the day I clean out the fridge (leftover night!) and prepare for the week ahead.  As I create the menu for the week, my shopping list forms itself.  Each Sunday throughout the summer, I'll share some of the healthy recipes that are submitted by the participants of the Marathon Weight Loss Challenge.  Happy Healthy Cooking!

Rainbow Stir-Fry
Recipe from Vegetarian Times. Submitted by Jennifer S.
Serves 4  |  Prepares in 30 minutes or less
Kids and adults will love this sweet-and-spicy stir-fry. Serve over brown rice (not included in nutritional info.)

3 Tbs. frozen orange juice concentrate
2 Tbs. hoisin sauce
1 Tbs. low-sodium soy sauce
½ tsp. chile-garlic sauce
2 tsp. toasted sesame oil
½ lb. green beans, halved crosswise
1 cup thinly sliced purple cabbage
1 15-oz. can baby corn, rinsed and drained
1 small red bell pepper, sliced (1 cup)
1 cup frozen, shelled edamame
1 8-oz. can sliced water chestnuts, drained
4 green onions, thinly sliced

Whisk together orange juice concentrate, hoisin sauce, soy sauce, and chile-garlic sauce in small bowl. Heat oil in wok or large skillet over high heat. Add green beans, and stir-fry 3 minutes. Add 3 Tbs. water; stir-fry 3 minutes more. Add cabbage, baby corn, bell pepper, edamame, and water chestnuts; stir-fry 4 minutes. Stir in green onions and orange juice mixture; cook 1 minute more.
Nutritional Information per 1½-cup serving:
Calories 186  |  Protein 8g  |  Fat 5g  |  Carbs 31g  |  Fiber 11g

Mixed Berries and Chicken Salad with Strawberry Dressing
Submitted by Elle
Makes 2 servings
3 cups mixed salad greens, washed and spun dry
4 ounces cooked and cubed chicken breast (I used a can of Kirkland seasoned chicken breast)
2 Tbs chopped white onion
10 slices of long English cucumber, slivered
2 small white mushrooms, washed and sliced
4 fresh strawberries, washed and sliced
1 cup mixed frozen berries, thawed (mine has blueberries, blackberries and raspberries)
1/2 ounce slivered almonds

Strawberry Dressing
Makes 2 servings
1/2 cup fresh strawberries, washed and sliced
1 Tbs white vinegar
1 Tbs water
Dash of Stevia or Splenda, your choice
2 tsp olive oil

Tear the mixed salad greens and divide between 2 serving bowls or plates. Divide the rest of the ingredients between the 2 bowls and layer on top of the greens in the order listed. Prepare the dressing by placing the strawberries, vinegar and water in a blender and puree. Add the olive oil and combine well. Pour the dressing evenly over each of the 2 salads before serving.

Nutritional Information per serving, salad and dressing.
Calories 276  |  Protein 31g  |  Carbs 19g  |  Fat 10g  |  Fiber 7g
Weight Watchers P+ = 7

No Bake Chocolate Protein Bars
Submitted by Bill S.
Makes 8 servings
1-3/4 cup Multi-grain Hot Cereal
1/2 cup wheat bran
1-1/2 cup Chocolate Whey Protein
5 Tbs. flax seeds
5 Tbs. raisins
Optional: Cinnamon and Cayenne Pepper
5 Tbs. crunchy natural peanut butter
3/5 cup non-fat milk
1 Tbs. Honey
1 tsp. vanilla

Mix dry ingredients in a large bowl and place to the side.  In a microwavable bowl, mix peanut butter, honey, and vanilla and warm in microwave for 45 seconds then add milk, stir, and heat for another 30-45 seconds.  Mix this warm wet mixture into dry ingredients. Line large baking dish with wax paper then press mixture into bottom and flatten with another sheet of wax paper.  Put in refrigerator over night.  Cut into 24 squares.
Nutritional Information per serving size of 3 squares
Calories 223  |  Protein 14g  |  Carbs 26g  |  Fat 8g  |   Fiber 6g

Berry-Good Angel Food Cake
Submitted by Tracy B.
Makes 15 servings
fat free angel food cake
8 oz fat free cream cheese softened
8 oz light whipped topping thawed
1/4 cup fat free milk
1 pint blueberries
1 pint strawberries

In a large bowl, cream the milk and cream cheese together and then fold in cool whip. Crumble the angel food cake and mix well into the cream cheese mixture.  Spread into a 9x13 pan and layer with berries or other fruit of your choice. Cut into 15 squares.
Nutrition Information per serving
Calories 164  |  Carbs 30g  |  Protein 5g  |  Fat 2g  |  Fiber 1g 

Salad Ready to Go!
Not a recipe, but I had to share this idea that Shelly P. found on Pinterest.  Talk about getting organized for the week!  She says, "Make sure the veggies go on the bottom and the greens (kale, lettuce, spinach) on the top.  Otherwise the greens will wilt.  If you add dressing, the dressing must be on the bottom."


  1. These all look so good and I am always on the lookout for a new protein bar or cookie, too.

    Thanks, Jess.

  2. I love the salad idea! I always pack my lunches ahead in pre-measured portions so all I have to do is grab them from the fridge and go. Has helped me SO much in my journey so far!

  3. Although these recipes look good, the carb counts are way too high to qualify them as a good snack. Fifteen carbs is the most anyone should eat between meals. I watch my carbs and that is why I've lost 27 pounds, not by low calories.

    1. These recipes are not snacks? Most of them are actual meals. The protein bars are for athletes, in which carbs are absolutely essential to fuel long runs. Everyone loses weight differently. While you carb count, others may not. I've lost over 60 lbs by calorie counting and eating balanced meals.


I appreciate your feedback and comments!