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."