Healthy Recipes

FitFamilies offer a variety of nutritious and tasty recipes that will take several factors into consideration including time to prepare, costs and nutrition value to help with your family menu planning. Try these tasty treats tonight!

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Broccoli Cheese Soup
Comfort Food Favorites

Satisfying and simple – two of every home cook’s favorite words – are at play in this deliciously creamy soup. We’ve cut the fat from the restaurant version without losing the flavor or texture – and it takes just 30 minutes to make. Best reason to make it at home? No tipping! Note: By lightly sautéing the broccoli before adding the broth, you’ll create a deeper flavor that won’t be overwhelmed by the cheese.

Serves 6, 1⅓ cups each
Nutritional Information
Calories 203
Total Fat 6.3 g
Satfat 4 g
Monofat 1.8 g
Polyfat 0.4 g
Protein 15.6 g
Carbohydrate 21.7 g
Fiber 2.9 g
Cholesterol 24 mg
Iron 1.2 mg
Sodium 897 mg
Calcium 385 mg
Ingredients
Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package fresh broccoli florets
2½ cups 2% reduced-fat milk
⅓ cup all-purpose flour
¼ teaspoon black pepper
8 ounces light processed cheese, cubed
(such as Velveeta Light)
Preparation
  1. Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion, garlic and broccoli, and sauté 3 minutes or until tender.
  2. Add broth and bring mixture to a boil over medium-high heat. Reduce heat to medium then cook 10 minutes.
  3. In a separate bowl, whisk together milk and flour until well blended. Stir milk mixture into hot broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly.
  4. Stir in pepper. Remove pot from the heat and add cheese, stirring until melted.
  5. Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed mix to the pot and stir before serving. You can also use an immersion blender to lightly blend the mix to a lumpy puree.


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Orange-Ricotta Crème with Berries
Healthier Holiday Desserts

Plan ahead for this dessert by preparing the crème early in the day, allowing the flavors to meld and the mixture to chill well. If you have any crème left over, store it in an airtight container in the fridge for up to one week.

Serves 4, ½ cup strawberries and 2 tablespoons of crème each
Nutritional Information
Calories 76
Total Fat 2.1 g
Satfat 1.2 g
Monofat 0.6 g
Polyfat 0.2 g
Protein 3.7 g
Carbohydrate 11.2 g
Fiber 1.7 g
Cholesterol 7 mg
Iron 0.4 mg
Sodium 39 mg
Calcium 99 mg
Ingredients
½ cup part-skim ricotta cheese
½ cup plain low-fat yogurt
1 tablespoon sugar (or equal amount sugar substitute)
½ teaspoon grated orange rind
1 teaspoon vanilla extract
2 cups quartered strawberries
4 whole strawberries (garnish)
Preparation
  1. Combine ricotta, yogurt, sweetener, orange rind and vanilla in a blender and process until smooth. Remove to a small bowl, cover and chill for 3 hours.
  2. Spoon ½ cup of quartered strawberries into each of 4 small bowls, and top berries with 2 tablespoons chilled crème mixture.
  3. Garnish each with a whole strawberry.

Whether it’s for breakfast, lunch or dinner—or anything in between—you’ll want to try these deliciously healthy recipes submitted by other “FitFamilies” members. Just click on the buttons below— there’s something to satisfy everyone’s taste buds!



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