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Recipe
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It feels good to eat well (and healthy)
Recipes by Sharlene Heipel Hanson
Parmesan Tomatoes
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Ingredients:
1 medium tomato
1oz fat free mozzarella cheese
2Tbs grated parmesan cheese
2 Tbs bacon bits (Hormel low sodium (real bacon bits) or Oscar Meyer) Optional
Pinch of black pepper or any other spice of your choice. A little garlic is nice.
Cut a hole on top of the tomato large enough to fit in a spoon. Dig out the insides of the tomato and put in a bowl. Combine the tomato, parmesan cheese and bacon bits and mix well. Place the shell of the tomato on a baking sheet. Return the mix to the tomato. Place the mozzarella cheese on top of the tomato and put into the oven. Remove the tomato when the cheese has melted or a little brown.
1 vegetable, 1 protein, 1 fat
Monterey Chicken Fajitas
Prep/Cook Time: 20 minutes
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Ingredients:
1 lb. boneless chicken breasts, cut into strips
1 medium green pepper, cut into strips
1 medium onion, sliced
1 can (10 3/4 oz.) Campbell's® 98% Fat Free Cream of Mushroom Soup
1/2 cup Low Sodium Chunky Salsa
8 Flour Tortillas (8")
1 cup shredded Low Fat Monterey Jack cheese
Spray pan with PAM and add chicken and cook until browned, stirring often. ADD pepper and onion and cook until tender-crisp. ADD soup and salsa and heat thoroughly. Spoon about 1/2 cup chicken mixture down center of each tortilla. Top with cheese and additional salsa. Fold tortilla around filling. Bake for 5 mins in oven 350 degrees for crispy tortillas. Serves 4.
1 protein, 1 vegetable, 1 starch
Krystin's Salmon Dish
Ingredients:
1 pound Fresh Salmon fillets
1 tablespoon powdered ginger
1/4 cup low sodium teriyaki sauce
1 tablespoon melted butter
1 large bell pepper
4 large mushrooms
Mix ginger, teriyaki sauce and melted butter. Pour over salmon and marinate for 1 hour. Cut Bell Pepper into 4 pieces. Roast the mushrooms and peppers for about 10 minutes. Bake or grill fish until done
1 protein, 1 vegetable, 1 fat
Cherry Chocolate Milk Shake
Ingredients:
1 packet of The Weight Loss Center's Chocolate Pudding
8 ounces cold water
3 ice cubes
a few drops of cherry extract
Blend well.
1 supplement
Tuna Pasta Salad
Ingredients:
1/4 cup plain nonfat yogurt
1 tbsp. fat-free mayonnaise
1 tbsp. lemon juice
1 tsp. basil
pinch of oregano, lite salt and pepper
1 cup cooked, small shell macaroni
2 tbsp. chopped celery
2 tbsp. chopped red bell pepper
2 tbsp. chopped green pepper
1 tbsp. chopped green onion
6 1/2 ounces water-packed tuna, drained
Combine yogurt, mayonnaise, lemon juice, basil, lite salt and pepper. Stir to blend. Add remaining ingredients and toss together. May be served immediately or stored in refrigerator until ready to serve.
½ of the entire recipe is: 1 protein, 1 vegetable, 1 starch
Beef Stroganoff
Ingredients:
5 oz lean beef
fresh ground pepper
1 cup of mushrooms, sliced thin
1/3 cup onions, sliced thin
1/2 cup chicken broth supplement
1 small tomato, peeled and crushed
1/4 tsp dry mustard
1/4 tsp oregano
1/2 tsp dill weed
1 tbsp garlic sauce
2 tbsp non-fat plain yogurt
Cut beef into thin 2" strips and sprinkle with fresh ground pepper. Set aside for 1/2 hour. In a saucepan, sauté onions, mushrooms, and beef until onions become transparent. Stir continuously. Add chicken broth, tomato, and seasoning and simmer, covered about 15 minutes. Turn heat off. Before adding yogurt to sauce, beat yogurt with spoon until smooth. Stir in beaten yogurt just before serving. Makes 2 servings.
1 serving = 1/2 protein, 1 vegetable, 1/4 supplement
Apple Crisp
Ingredients:
2 apples
2-3 tbsp water
1 package of the weight Loss Center vanilla pudding supplement
4 slices of melba toast
Core and slice the apples. Place in a pot and add water. Cook on stove top until tender and then add the supplement. Makes 2 servings. Top with crushed melba toasts.
1 serving = 1 fruit, 1/2 supplement, 1 starch
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