Get Fit KASU Radio Show Recipe-April 15th
Grilled Chicken with Fruit Salsa(recipe from Jen Haugen at Hy-Vee)

Yield:  6 servings (serving size: 1 chicken breast half and 1/2 cup salsa)


Chicken:
1/2 cup fresh lemon juice (about 4 lemons)
1/2 cup low-sodium soy sauce
1 tablespoon minced peeled fresh ginger
1 tablespoon lemon pepper
2 garlic cloves, minced
6 (6-ounce) skinless, boneless chicken breast halves
Cooking spray

Salsa:
1 1/2 cups cubed pineapple
3/4 cup cubed peeled kiwifruit (about 3 kiwifruit) You can also use strawberries
3/4 cup coarsely chopped orange sections
1/2 cup chopped peeled mango
1/2 cup diced red onion
2 tablespoons chopped fresh cilantro
1 1/2 teaspoons ground cumin
1/4 teaspoon salt
1/8 teaspoon black pepper
1 small jalapeño pepper, seeded and chopped


To prepare chicken, combine the juice, soy sauce, ginger, lemon pepper, and garlic in a large zip-top plastic bag. Add chicken to bag; seal and shake to coat. Marinate in refrigerator 1 hour, turning once.
Prepare grill or broiler.
Remove chicken from bag; discard marinade. Place chicken on grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until chicken is done.
To prepare salsa, combine pineapple and remaining ingredients, tossing gently. Serve with chicken.

CALORIES 257 (9% from fat); FAT 2.6g (sat 0.6g,mono 0.6g,poly 0.6g); IRON 2mg; CHOLESTEROL 99mg; CALCIUM 49mg; CARBOHYDRATE 16.7g; SODIUM 683mg; PROTEIN 40.9g; FIBER 2.7g

Get Fit KASU Radio Show Recipe-April 15th
Honey Roasted Root Vegetables (recipe from Jen Haugen at Hy-Vee)

Yield:  8 servings (serving size: 1/2 cup)

2 cups coarsely chopped peeled sweet potato (about 1 large)
1 1/2 cups coarsely chopped peeled turnip (about 2 medium)
1 1/2 cups coarsely chopped parsnip (about 2 medium)
1 1/2 cups coarsely chopped carrot (about 2 medium)
1/4 cup honey
2 tablespoons olive oil
1/2 teaspoon salt
3 shallots, halved
Cooking spray

Preheat oven to 450°.
Combine all ingredients except the cooking spray in a large bowl; toss to coat. Place vegetable mixture on a jelly-roll pan coated with cooking spray. Bake at 450° for 35 minutes or until vegetables are tender and begin to brown, stirring every 15 minutes.

CALORIES 118 (27% from fat); FAT 3.5g (sat 0.5g,mono 2.5g,poly 0.4g); IRON 0.5mg; CHOLESTEROL 0.0mg; CALCIUM 33mg; CARBOHYDRATE 21.7g; SODIUM 171mg; PROTEIN 1.3g; FIBER 2.3g

Get Fit KASU Radio Show Recipe-April 8th
Oven Fried Chicken (www.foodnetwork.com An Ellie Krieger recipe)

Ingredients

• 1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup)
• 2 1/2 cups corn cereal flakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
• 2 tablespoons sesame seeds
• 3/4 teaspoon cayenne pepper
• 1/2 teaspoon garlic powder
• 2 egg whites
• 1 cup lowfat, plain yogurt
• 1 tablespoon Dijon mustard
• 1/2 teaspoon salt
• Olive oil cooking spray
• 4 medium sized skinless chicken breasts and 4 skinless chicken thighs, rinsed and patted dry (about 3 1/2 pounds chicken)

Directions

Preheat oven to 375 degrees F. Lightly spray a baking sheet with olive oil. Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve. In a large bowl, combine egg whites, yogurt, Dijon mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture.

One at a time, dip the chicken pieces in the cracker mixture, packing crumbs onto chicken. Arrange the chicken on a baking sheet and spray lightly with olive oil cooking spray. Bake for 45 to 50 minutes, or until juices run clear when chicken is pierced with a knife.

 

Get Fit KASU Radio Show Recipe-April 1
Lightened Deviled Eggs (www.eatingwell.com)

• 12 hard-boiled eggs, peeled
• 1/2 cup EatingWell Mayonnaise, (recipe follows)
• 2 tablespoons chopped chives
• 2 teaspoons Dijon mustard
• Salt & freshly ground pepper to taste
• Paprika for garnish

1. Slice eggs in half lengthwise. Scoop out the yolks, discarding half and putting the rest in a small bowl.
2. Thoroughly mash the yolks with a fork. Stir in mayonnaise, chives and mustard. Season with salt and pepper.
3. Spoon the mixture into the hollows in the egg whites and sprinkle with paprika. Arrange on a platter.

Nutrition
Per serving: 46 calories; 3 g fat (1 g sat, 1 g mono); 111 mg cholesterol; 1 g carbohydrates; 3 g protein; 0 g fiber; 78 mg sodium; 40 mg potassium.

EatingWell Mayonnaise

• 1 tablespoon cornstarch
• 1 1/2 teaspoons dry mustard, preferably Colman's
• 1 teaspoon sugar
• 1/2 teaspoon salt
• Pinch of cayenne pepper
• 3/4 cup buttermilk, divided
• 1 large egg
• 2 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil

Preparation

1. Whisk together cornstarch, mustard, sugar, salt and cayenne in a medium saucepan. Add 1/4 cup of the buttermilk and whisk until you have a smooth paste. Add egg and the remaining 1/2 cup buttermilk and whisk until smooth.
2. Set the pan over medium-low heat and cook, whisking, until the mixture comes to a simmer and thickens. Continue to whisk for 15 seconds, then remove the pan from the heat.
3. Whisk in lemon juice and oil. Transfer the mayonnaise to a small bowl and press a piece of plastic wrap directly on the surface to prevent a skin from forming. Let cool.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate up to 3 days. Whisk before using.
• Use mayo recipe to create your own Egg Salad Sandwiches. Add diced pickle, red pepper or onion for additional flavor

Nutrition
Per tablespoon: 21 calories; 1 g fat (0 g sat, 1 g mono); 14 mg cholesterol; 1 g carbohydrates; 1 g protein; 0 g fiber; 89 mg sodium; 24 mg potassium.

 

Get Fit KASU Radio Show Recipe-April 1
Delicious Ham and Potatoe Soup (Low Cal)

Prep Time: 20 Minutes Cook Time: 25 Minutes Ready In: 45 Minutes Servings: 8

Ingredients:

3 1/2 cups peeled and diced potatoes 1/3 cup diced celery 1/3 cup finely chopped onion 3/4 cup diced cooked ham 3 1/4 cups water 2 tablespoons chicken bouillon granules

1/2 teaspoon salt, or to taste 1 teaspoon ground white or black pepper , or to taste 5 tablespoons butter 5 tablespoons all-purpose flour 2 cups milk

Directions:

1.	Combine the potatoes, celery, onion, ham and water in a stockpot. Bring to a boil, then cook over medium heat until potatoes are tender, about 10 to 15 minutes. Stir in the chicken bouillon, salt and pepper.
2.	In a separate saucepan, melt butter over medium-low heat. Whisk in flour with a fork, and cook, stirring constantly until thick, about 1 minute. Slowly stir in milk as not to allow lumps to form until all of the milk has been added. Continue stirring over medium-low heat until thick, 4 to 5 minutes.
3.	Stir the milk mixture into the stockpot, and cook soup until heated through. Serve immediately. Nutrition Info Calories 195, Fat 10.5g, Cholesterol 30mg, Sodium 394mg, Carbs 19.5g, Fiber 1.9g Protein 6.1g

Get Fit KASU Radio Show Recipe-April 1
Ham and Aspragus Frittata (www.cookinglight.com)
Extend whole eggs with egg whites for a generous serving size. Serve the frittata with fruit and toasted English muffins and jam for an Easter brunch for two.

Yield: 2 servings (serving size: 2 wedges)


Ingredients

• 2/3  cup  chopped 33%-less-sodium ham (about 3 ounces)
• 1/2  cup  (2 ounces) shredded low-fat Jarlsberg cheese
• 1/4  teaspoon  black pepper
• 1/8  teaspoon  salt
• 3  large egg whites
• 2  large eggs
• Cooking spray
• 1/2  cup  finely chopped onion
• 1/2  cup  finely chopped bell pepper
• 1/2  cup  (1-inch) slices asparagus
• 1/4  teaspoon  Italian seasoning

Preparation
Preheat broiler. Combine ham, cheese, black pepper, salt, egg whites, and eggs, stirring well with a whisk.

Heat a 9-inch nonstick skillet coated with cooking spray over medium-high heat. Add onion, bell pepper, and asparagus; sauté 3 minutes. Add egg mixture; reduce heat to medium. Cook, covered, 3 minutes or until almost set. Sprinkle with 1/4 teaspoon Italian seasoning. Wrap handle of pan with foil; broil 3 minutes or until egg is set. Cut into 4 wedges.

Nutritional Information
Calories:251 (33% from fat) Fat:9.2g (sat 3.4g,mono 3.5g,poly 1.1g) Protein:31.3g Carbohydrate:9.6g Fiber:2g Cholesterol:247mg Iron:2.1mg Sodium:791mg Calcium:373mg

 

Get Fit KASU Radio Show Recipe-March 25
Oatmeal, Chocolate Chip, and Pecan Cookies


These easy drop cookies are crisp on the outside and slightly chewy on the inside. Chocolate minichips disperse better in the batter, but you can use regular chips. Yield: 3 dozen (serving size: 1 cookie)
Ingredients

• 1 1/4  cups  all-purpose flour (about 5 1/2 ounces)
• 1  cup  regular oats
• 3/4  teaspoon  baking powder
• 1/2  teaspoon  baking soda
• 1/2  teaspoon  salt
• 3/4  cup  granulated sugar
• 1/2  cup  packed brown sugar
• 1/3  cup  butter, softened
• 1 1/2  teaspoons  vanilla extract
• 1  large egg
• 1/4  cup  chopped pecans, toasted
• 1/4  cup  semisweet chocolate minichips
•  

Preparation
Preheat oven to 350°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt), stirring with a whisk; set aside.
Place sugars and butter in a large bowl; beat with a mixer at medium speed until well blended. Add vanilla and egg; beat until blended. Gradually add flour mixture, beating at low speed just until combined. Stir in pecans and minichips. Drop dough by tablespoonfuls 2 inches apart onto baking sheets lined with parchment paper. Bake at 350° for 12 minutes or until edges of cookies are lightly browned. Cool on pans 2 minutes. Remove cookies from pans; cool on wire racks.
Nutritional Information
Calories:81 (33% from fat) Fat:3g (sat 1.4g,mono 1g,poly0.3g) Protein:1.1g Carbohydrate:12.9g Fiber:0.5g Cholesterol:10mg Iron:0.5mg Sodium:76mg Calcium:12mg



Get Fit KAUS Radio Show Recipe-March 18
Banana Smoothie Recipes

Peanut Banana Shake
This thick, nourishing shake is perfect for an easy breakfast on-the-run.
1 cup milk
1/2 cup frozen banana slices
1 tablespoon peanut butter
1/2 teaspoon vanilla extract

Combine all ingredients in a blender and blend until smooth and creamy. Pour into a tall glass and garnish with a sprinkle of cocoa powder,if desired. Makes 1 serving.

Out-of-the-Blocks Banana Blast
1 banana, in frozen chunks
1 cup low fat milk

Put frozen banana chunks in a blender with milk. Blend on medium speed Until smooth. For an extra protein boost, add ¼ cup nonfat dry milk.

Tip: If you have a bunch of bananas that are ripening faster than you can Eat them, peel them, cut into chunks and store them in a plastic bag in the Freezer. They will be ready and waiting for you so you can make this Power shake at a minutes’ notice. Makes 1 serving.

Chocolate Banana Blast
2 cups low fat milk
1 peeled and sliced large banana frozen
1 teaspoon vanilla extract
¼ cup chocolate syrup

Place all ingredients in blender container, cover. Blend on high speed until Smooth. Makes 3 cups

Mixed Berry-Banana Smoothie

You can increase berries to 1 1/2 cups and use just half a banana if desired. When using frozen berries, eliminate ice cubes.
1 cup mixed berries (raspberries, blackberries, blueberries, strawberries) fresh or frozen
1 banana
2/3 cup nonfat milk
2 ice cubes

Combine ingredients in blender. Puree until smooth. Serves 1


Get Fit KAUS Radio Show Recipe-March 10
Irish Colcannon & Thyme Leaf Soup
6 servings (1 1/3 cup each)

• 2  tablespoons  butter, divided
• 2 1/2  cups  diced peeled baking potato (about 14 ounces)
• 1  cup  diced onion (about 4 ounces)
• 1/2  teaspoon  salt, divided
• 1/2  teaspoon  freshly ground black pepper, divided
• 3  cups  fat-free, less-sodium chicken broth
• 2  cups  water
• 3  tablespoons  water
• 8  cups  thinly sliced savoy cabbage (about 1 pound)
• 1  tablespoon  chopped fresh thyme leaves

Preparation

Melt 1 tablespoon butter in a large saucepan over medium heat. Add potato, onion, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cover and cook 6 minutes. Add broth and 2 cups water; bring to a boil. Cook 10 minutes or until potato is tender.

Combine 3 tablespoons water and remaining 1 tablespoon butter in a large Dutch oven; bring to a simmer. Add cabbage and thyme. Cover and cook 5 minutes, stirring occasionally. Remove from heat; stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.

Place half of potato mixture in blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining potato mixture. Add potato mixture to cabbage mixture; cook over medium-low heat until thoroughly heated.

Nutritional Information
Calories:130 (28% from fat), Fat:4.1g (sat 2.5g,mono 1.1g,poly 0.3g), Protein:4.2g, Carbs:21g, Fiber:4.5g, Cholesterol:10mg, Iron:0.9mg, Sodium:442mg, Calcium:48mg

1 cup tubetti pasta or other small pasta
Extra virgin olive oil
6 cups fat free low sodium chicken broth
1/4 # lean italian turkey sausage
6 med cloves of garlic, cut in half lengthwise
2 cups finely chopped yellow onions
1 cup small diced celery (2 med stalks)
1 cup small diced carrots (2 to 3 med carrots)
1 T finely chopped rosemary or thyme leaves
1 (14oz) can cannellini beans, drained and rinsed
1 (14 1/2 oz) can diced tomatoes
4 cups small diced zucchini, yellow or green (5 small)
2 cups small diced, peeled russet potatoes (1 large)
Salt & Pepper to taste
1 cup freshly grated parmesan cheese

Bring a large pot of salted water to a boil over high heat. Add the pasta and cook according to package directions, omitting oil and salt, until al dente. Drain and transfer the pasta to a baking sheet. In a large saucepan over medium heat, warm the chicken stock.

In another large saucepan over high heat, heat 1/4 cup olive oil. When the oil is hot but NOT smoking, add the sausage and cook until it begins to brown, 3-4 minutes, turning occasionally. Add the garlic and cook until it begins to brown, about 1 minute, stirring occasionally. Lower the heat to medium and add the onions, celery, and carrots.

Cook until all vegetables are soft, 8 to 10 minutes, stirring occasionally to prevent browning Add the chopped herbs. Raise the heat to high. Add the beans, tomatoes, zucchini and potatoes. Add the chicken stock and bring to a boil. Then bring it down to a simmer and cook until the potatoes are tender, 12-15 minutes, skimming any form off the top of the soup. Season generously with pepper and add salt to taste. Just a few minutes before serving, add the cooked pasta. Serve warm with Parmesan cheese.
**Add the pasta right before serving. If you add earlier and it sits, the pasta will develop a flabby texture.

1 Dole™ Southwest Salad kit
2 Roma tomatoes, chopped
1 c. Hy-Vee black beans, drained and rinsed
1 c. chopped Hy-Vee rotisserie chicken breast
cantaloupe

Combine ingredients in salad kit, tomatoes, black beans and chicken in a large bowl.
Toss gently to coat.

Daily nutritional values:
10% vitamin A,15% vitamin C, 4% calcium, 10% iron

Nutrition information per serving (serves 4):
Calories: 160, Carbohydrate: 12g, Cholesterol: 20mg, Dietary Fiber: 4g
Fat: 6g, Protein: 12g, Saturated Fat: 1.5g, Sodium: 390mg, Sugar: 2g
Trans fats: 0g