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Get Fit/Be Fit 2012 recipes.
Chewy Oatmeal Snack Bars
Serves 25
All you need:
2 cups uncooked Hy-Vee quick oats
½ cup raw pumpkin seeds (pepitas)
1 cup Hy-Vee sliced almonds
9 tablespoonswheat germ
½ cup Hy-Vee honey
2 tablespoons Splenda™ brown sugar blend for baking
2 tablespoons Hy-Vee salted butter
2 teaspoons Hy-Vee vanilla
1 (4 oz) pkg Hy-Vee dried blueberries
All you do:
- Combine the oats, pumpkin seeds, almonds and wheat germ on a large baking sheet. Bake at 350 degrees for 10 minutes, stirring occasionally, until oats and almonds are light brown.
- Meanwhile, combine the honey, Splenda™, butter and vanilla in a medium saucepan. Cook over medium heat until butter is melted. Stir in oat mixture and blueberries. Press mixture firmly into an 8-by-8-inch baking dish sprayed with non-stick spray.
- Bake at 300 degrees for 25 minutes. Allow bars to cool before removing from pan. Cut into squares and store in an airtight container for up to a week.
Nutrition information (per 30 gram serving): 130 calories, 6 g fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 10 mg sodium, 17 g carbohydrate, 2 g fiber, 3 g protein, 0% vitamins A and C, 2% calcium, 6% iron
8 Vegetable Chicken Soup
1 (14.5 oz) can Hy-Vee diced tomatoes, undrained
1-1/2 tsp fresh thyme or 1/2 teaspoon Hy-Vee dried thyme
1/2 teaspoon Hy-Vee black pepper
2 boneless, skinless chicken breasts (about 1-1/4 pounds total)
6 cups Hy-Vee reduced-sodium chicken broth
1 cup frozen Hy-Vee cut green beans
Baking Stone Shepherd’s Bread, optional
Preparation
In a 4-or-5-quart slow-cooker, combine cabbage, tomatoes, onion, carrots, celery, barley, bay leaf, thyme, salt and black pepper. Place chicken breasts on top of vegetables. Pour in broth.
Cover and cook on HIGH for 4 to 5 hours or LOW for 8 to 9 hours. Remove chicken; stir in edamame, green beans and zucchini.
Use 2 forks to shred chicken into bite-size pieces. Return chicken to slow-cooker. Cover and cook on HIGH heat for 20 to 30 minutes or until frozen vegetables are tender. Remove bay leaf.
Serve with Shepherd’s Bread, if desired.
Serving Size: 1 Cup
Total Calories: 150
Total Fat 2.5g
Carbohydrates 16g
Dietary Fiber 4g
Saturated Fat < 1g
Calories 150kcal
Cholesterol 35mg
Veggie Stacked Stuffed Pita Pockets
Beans are packed with lean protein and make a versatile spread for all kinds of sandwiches. Mix and match with the vegetables you enjoy and you've got a delicious, vegetarian, lunch everyone will enjoy.
Ingredients
- 1 (15-ounce) can chickpeas or white beans, rinsed and drained
- 1 to 2 tablespoons water
- 1/4 cup grated manchego or pecorino romano cheese (can also use parmesean)
- 2 teaspoons freshly squeezed lemon juice
- 1 teaspoon kosher salt, plus more for seasoning
- Pinch red pepper flakes
- 1/4 cup extra-virgin olive oil
- Freshly ground black pepper
- 1/2 ripe Hass avocado, pitted and sliced
- 1 small cucumber, sliced or 1/2 bell pepper, seeded and sliced
- 10 to 12 whole-wheat pita minis (3 inches), lightly toasted
Directions
Combine the chickpeas, water, cheese, lemon juice, salt and red pepper flakes in a food processor and puree until completely smooth, about 5 minutes. While the motor is running, pour in the olive oil and process until fully incorporated and velvety. Season with pepper, to taste.
Spoon a scant tablespoon bean spread into toasted pitas. (Put remaining bean spread in an air-tight container.) Add avocado and cucumber slices, or other vegetables of choice and season, to taste, with salt and pepper. Wrap in parchment or butcher paper, and pack in a plastic container to keep from getting squished. Pack in a lunch box and send to school.
TIP: Remaining bean spread becomes a dip for vegetables or pita chips, or as another dimension layered in your child's favorite cold cut sandwich.
Flatout Flatbread Hawaiian Pizza
You can find Flatouts in the Health Market section at Hy-Vee. They are by healthy tortillas and pita breads
1 Flatout® Light Flatbread
1/4 cup pizza sauce
1/2 cup shredded Mexican 2% four cheese blend
2 slices deli style ham, slice in 1″ squares (2 oz)
4 tablespoons pineapple tidbits
Preheat outdoor grill. Lightly oil both sides of Flatout. Top with pizza sauce, ham, pineapple and cheese. Place Flatout directly on grill for 4 minutes at medium heat with lid closed. Remove, cut into slices. Enjoy!
Alternate Cooking Options: Cook lightly oiled Flatout in 350°F oven directly on grate for 7 minutes. Remove, top with pizza sauce, ham, pineapple and cheese. Return to oven, cook 7 more minutes. Remove and cut into slices.
Whole Wheat Pancakes
Ingredients
- 1 cup low-fat buttermilk
- 3/4 cup nonfat milk
- 2 large eggs
- 1 tablespoon honey
- 6 tablespoons pure maple syrup
- 1 medium apple, diced
- 3/4 cup all-purpose flour
- 3/4 cup whole-wheat four
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
Directions
Preheat the oven to 250. Put the apple in a microwave-safe bowl and tightly cover with plastic wrap; microwave on high until softened, about 2 minutes.
In a large bowl, whisk the flours, baking powder, baking soda and salt. In a small bowl, whisk the buttermilk, nonfat milk, eggs and honey, then slowly add the dry ingredients, stirring until just combined.
Heat a large nonstick griddle or skillet over medium heat. Spoon 1/4 cup batter onto the griddle for each pancake and sprinkle each with apple, then drizzle a little more batter over the apple. Cook until the tops are bubbly and the edges are dry, about 2 minutes. Flip and cook until golden brown, 1 to 2 more minutes. Keep the pancakes warm on a baking sheet in the oven while making the rest. Place 2 pancakes on each plate. Drizzle with the syrup.
Per serving: Calories 230; Fat 3 g (Saturated 1 g); Cholesterol 75 mg; Sodium 290 mg; Carbohydrate 46 g; Fiber 3 g; Protein 8 g
Crispy Chicken Fingers
Chicken fingers are always a huge hit with kids. Grown-ups will love these too because the quinoa coating provides extra nutrition and crunch.
Ingredients
- 2 pounds (1 kg) skinless chicken tenders or skinless boneless breasts thinly sliced into 1-inch thick strips
- 1/2 teaspoon of salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon paprika
- 2 egg whites
- 1 1/2 cups (280g) cooked red or white quinoa
- 1/2 cup (25g) whole wheat breadcrumbs
- 2 tablespoons olive oil
Instructions
1. Spread out the quinoa on a piece of wax paper or aluminum foil. Sprinkle the breadcrumbs over the quinoa.
2. Place the egg whites in a shallow bowl.
3. Sprinkle the chicken with salt, pepper, and paprika.
4. Dip the chicken into the egg and then press into quinoa mixture. Place the chicken onto a plate.
5. Warm a large skillet over high heat. Add the oil. When the oil is hot, add the chicken in batches and reduce the heat to medium.
6. Cook each side 4-5 minutes, turning once, until the crust begins to brown and the chicken is not
longer translucent in the center. Transfer fingers to a plate and serve immediately. For even healthier version you can bake them at 400^ for 10-15 minutes. They will not be as crispy.
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