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TOTWD
RECIPE COLLECTION
The recipes below are some of the favorites of the Top of the World gang.
They're healthier versions of some of our favorite foods. Some are sugar-free,
some are low-fat and some are low-carb. We hope you enjoy them as much as we
do. Also, take a look at our Recipe
Substitutions to change your own recipes into healthier versions.
Roasted
Veggie Dip
Baked Pita Chips
Oven-Baked
Tilapia
Pan-Fried
Asparagus (Low Carb)
Crispy
Baked Chicken
Pork
Stir-Fry
Beef Stir-Fry
Chicken Soft Tacos With Lime
Beef
Tenderloin
Fresh
Fruit with Dip
Healthier Green Bean Casserole
Cranberry Orange Relish
Lowfat Rocky
Road Fudge
Lemon
Pie
Light Hashbrown Casserole
Rotisserie Chicken
Lemon Pepper Halibut
1 medium zucchini,
sliced (2 cups)
1 medium yellow summer squash, sliced (1 1/2 cups)
1 medium red bell pepper, sliced
1 medium red onion, thinly sliced
2 cloves garlic, peeled
Cooking spray
1/2 teaspoon salt
1/4 teaspoon ground red pepper (cayenne)
Baked Pita Chips (See Below)
Heat oven to 400°F. Spread first 5 ingredients in a jelly roll pan, 15 1/2 x 10 1/2 x 1 inch. Spray vegetables with cooking spray. Sprinkle with salt and red pepper. Bake about 30 minutes, turning vegetables once, until tender and lightly browned. Place vegetables in blender or food processor. Cover and blend on high speed about 1 minute, stopping blender occassionally to scrape sides, until smooth. Serve dip warm, or refrigerate at least 2 hours until chilled. Serve with Baked Pita Chips. (Recipe Below)
1 1/2 pita
breads (6 inches in diameter)
2 teaspoons canola oil or butter, melted
1 teaspoon dried basil leaves
2 tablespoons grated Parmesan cheese
Heat oven to 375°F. Split each pita bread around edge with knife to make 2 rounds. Lightly brush oil over pita rounds. Sprinkle with basil and cheese. Cut each round into 8 wedges. Place in single layer in 2 ungreased jelly roll pans, 15 1/2 x 10 1/2 x 1 inch, or on 2 cookie sheets. Bake uncovered 6-8 minutes or until light brown and crisp. Cool slightly (chips will continue to crisp as they cool). Serve warm or cool. Store in tightly covered container up to 3 weeks at room temperature. Makes 2 dozen pita chips.
Nutritional Info:
1 Serving: 70 Calories (20 from Fat); 2 g Total Fat (0 Saturated); 0 mg Cholesterol; 260 mg Sodium; 11 g Total Carbohydrates; 2 g Dietary Fiber; 3 g Protein
1 cup Italian breadcrumbs
3 Tablespoons Ranch dressing mix (powder)
3 Tablespoons grated Parmesan cheese
4 Tilapia fillets
Butter flavor cooking spray
Cover a cookie sheet with aluminum foil. Mix breadcrumbs, dressing mix and cheese and place in a shallow dish. Spray Tilapia fillets with butter flavor spray. Dip fillets in crumb mixture, coat both sides well and place on cookie sheet. Bake at 375 until golden brown.
PAN-FRIED ASPARAGUS (Low Carb)
1/4 cup butter
2 tablespoons olive oil
1 teaspoon coarse salt
1/4 teaspoon ground black pepper
3 cloves garlic, minced
1/2 pound fresh asparagus spears, trimmed
Melt butter in a skillet over medium-high heat. Stir in the olive oil, salt, and pepper. Cook garlic in butter for a minute, but do not brown. Add asparagus, and cook for 10 minutes, turning asparagus to ensure even cooking. Servings - 4. Calories per serving - 178. Carbohydrates per serving - 3.4 g.
Vegetable Oil Spray
1 2
1/2 to 3 pound frying chicken, cut into serving pieces,
skinned,
all visible fat removed
1 cup skim milk (or 1 cup lowfat buttermilk)
1 cup cornflake crumbs
1 teaspoon rosemary
1/2 teaspoon freshly
ground black pepper
Preheat oven to 400 degrees F. Line a baking pan with foil and lightly spray foil with vegetable oil. Rinse chicken and pat dry. Set aside. Pour milk into a shallow bowl. Dip chicken pieces first into milk and then into crumb mixture. Allow to stand briefly so coating will adhere. Arrange chicken in prepared pan so pieces do not touch. Bake 45 minutes or until done. Crumbs will form a crisp "skin."
8-12 oz lean, boneless pork, thinly sliced across the grain
¾ - 1 c reduced-sodium chicken broth
3 - 4 T hoisin sauce
1 T cornstarch
1/8 t crushed red pepper
1 onion, sliced
1 (10-oz) package frozen cut broccoli, thawed and drained
1-2 cloves garlic, minced
1 t fresh gingerroot
1 - 2 t oil
1 (8-oz) can sliced water chestnuts, drained
2 c hot cooked rice
Combine broth, hoisin sauce, cornstarch and red pepper in a small bowl and mix. Spray vegetable spray in wok or large non-stick skillet and preheat over medium-high heat. Add onion, broccoli, garlic and ginger. Stir-fry for 3-4 minutes or until vegetables are crisp tender. Remove vegetables from wok. Add oil to hot wok; stir fry pork 2-3 minutes or until cooked; push pork to edge of wok. Pour sauce into wok and cook until thick and bubbly. Return vegetables to work and stir in water chestnuts. Cook and stir for 2 minutes, adding pork back to mixture. Serve over rice. Yield: 4 servings.
8-12 oz lean boneless beef sirloin steak, thinly sliced across the grain
2 c pea pods, sliced in half diagonally
3 T reduced-sodium soy sauce
2 T rice vinegar
1 t fresh gingerroot
1/4 t crushed red pepper
4 oz Oriental style noodles
2 cloves garlic, minced
2 c julienne cut red pepper strips
1 bunch green onions, chopped
2 t oil
Directions: Combine soy sauce, vinegar,
gingerroot and red pepper in small bowl and mix. Cook noodles according to package
directions, omitting oil and salt; drain. Rinse with cold water and set aside.
Spray wok or large non-stick skillet with vegetable spray and preheat to medium-high
heat. Stir-fry garlic for a few seconds and add pea pods, red pepper and green
onions; stir-fry for 2-3 minutes or until crisp tender. Remove vegetables from
wok. Add oil to wok and stir-fry beef for 2-3 minutes or until desired degree
of doneness. Add sauce, vegetables and noodles to wok and stir-fry until heated
through. Stir in beef and serve immediately. Yield: 4 servings.
1 1/2 pounds skinless,
boneless chicken breast meat - cubed
1/8 cup red wine vinegar
1/2 lime, juiced
1 teaspoon white sugar
1/2 teaspoon salt
1/2 teaspoon ground black pepper
2 green onions, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
10 (6 inch) flour tortillas
1 tomato, diced
1/4 cup shredded lettuce
1/4 cup shredded Monterey Jack cheese
1/4 cup salsa
Saute chicken
in a medium saucepan over medium high heat for about 20 minutes. Add vinegar,
lime juice, sugar, salt, pepper, green onion, garlic and oregano. Simmer for
an extra 10 minutes.
Heat an iron skillet over medium heat. Place a tortilla in the pan, warm, and
turn over to heat the other side. Repeat with remaining tortillas. Serve lime
chicken mixture in warm tortillas topped with tomato, lettuce, cheese and salsa.
1 medium head garlic
olive oil-flavored cooking spray
1/3 cup prepared horseradish
1/4 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon dried basil
1/4 teaspoon black pepper
1 (3 pound) beef tenderloin
Preheat oven to 350
degrees. Remove white papery skin from garlic head (do not peel or separate
the cloves). Coat with cooking spray; wrap in foil. Bake at 350 degrees for
1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard
skins. Mash garlic pulp, horseradish, salt, basil, thyme, and pepper with a
fork until blended. Preheat oven to 400 degrees. Trim fat from tenderloin; fold
under 3 inches of small end. Rub garlic mixture over roast. Place tenderloin
on a broiler pan coated with cooking spray. Insert meat thermometer into thickest
portion of tenderloin. Bake at 400 degrees for 40 minutes or until thermometer
registers 145 degrees (medium-rare) to 160 degrees (medium). Place tenderloin
on a platter. Cover and let stand 10 minutes before slicing.
CALORIES 179; FAT 7.5g (sat 3g, mono 2.8g, poly 0.4g); PROTEIN 24g; CARB 2.5g;
FIBER 0.2g; CHOL 70mg; IRON 3.3mg; SODIUM 117mg CALC 22mg
4 c. sliced fruit (bananas,
strawberries, peaches, nectarines, blueberries, grapes, apples, pears)
1 c. vanilla non-fat or low-fat yogurt
2 T. frozen orange juice concentrate
Mint sprigs, optional
Group fruit on platter or tray. Mix yogurt and orange juice and serve as dip or toss sliced fruit and mix; place in parfait glass or sherbet dish. Drizzle with sauce. Yield: 6 dessert servings or 12 appetizer servings.
HEALTHIER GREEN BEAN CASSEROLE
3 (9 oz.) packages of
frozen French-cut green beans, thawed and drained
1 can reduced-fat condensed cream of mushroom soup
1 c. cubed light cheese spread
1/8 t. pepper
1 (2.8 oz) can French Fried onions, divided
Combine all ingredients, reserving 1/2 can of onions for topping. Place in 1 1/2 quart baking dish. Bake at 350 for 30 minutes. Top with remaining onions and bake an additional 5 minutes. Yield: 8 servings.
1 lb. fresh cranberries
2 1/2 c. sugar
Juice of 1 lemon or lime
1 c. chopped, toasted pecans
1 c. orange marmalade
Combine cranberries and sugar; mix. Place in a glass baking dish and cover with foil. Bake for one hour at 350. Remove foil and stir in lemon or lime juice. Allow to cool completely and then add pecans and marmalade and stir to mix. Refrigerate and serve chilled. Yield: 24 servings.
1 can fat-free
sweetened condensed milk
1 pkg. lowfat chocolate chips
1/2 cup small marshmallows
4-5 lowfat graham crackers (broken into bite-sized pieces)
1/2 teaspoon vanilla flavoring
Melt chocolate chips over low heat (or double-boiler) until they begin to melt. Add condensed milk and continue to melt chips until smooth. Remove from heat and stir in vanilla. Quickly fold in marshmallows and graham cracker crumbs and pour into pan to cool. (Approximately 9 x 4 inch pan.) When sliced small, these are very low in fat.
1 pkg. sugar-free
lemon Jell-O
1/4 cup boiling water
2 containers light lemon yogurt
1 8 oz. container fat free whipped topping
1 graham cracker crust (use light to reduce calories)
Mix Jell-O
and boiling water. Mix in the yogurt and whipped topping. Pour mixture into
crust and chill until set.
(You can substitute Kiwi-Lime for Lemon if desired.)
1 can 98% fat-free
cream of mushroom soup
1 can 98% fat-free cream of celery soup
1 8 oz. package grated cheddar cheese (Try using 2%. Fat-free doesn't melt well)
1 8 oz. container sour cream (Use fat-free or light.)
1 box hash brown mix (I use Betty Crocker)
Mix 2 cans of soup and sour cream in large bowl. Add cheese and stir. (You can reduce the fat a little more by going easy on the cheese. You can get away with using about 1/2 - 3/4 of the 8 oz. bag of cheese.) Add hash brown mix and stir. Spray a 9x13 inch baking pan (glass or metal) with baking spray and pour in the hash brown mixture. Bake at 400 degrees until golden brown on top and slightly dark around the edges.
1 whole chicken
(remove skin for lower fat recipe)
1 syringe of lemon juice
1-2 Tablespoons extra virgin olive oil
Cajun seasoning
Using cooking syringe, inject lemon juice in chicken breast, legs, thighs, etc. (Inject anywhere with a lot of meat, not bone.) Rub the outside with extra virgin olive oil and sprinkle with cajun seasoning. Place on the rotisserie and cook for about 15 minutes per pound of chicken or until the juices run clear.
1 Halibut filet
per person
Light Margarine or Yogurt Margarine
Lemon Pepper seasoning
Place Halibut filets in foil and top with small amount (about a teaspoon) of margarine. Sprinkle with lemon pepper and bake at 350 degrees until fish flakes. (approximately 20-30 minutes)