Whether it's for breakfast,
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Healthy Recipes


FitFamily offers 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!





Restaurant Style Stuffed Chicken Breast


From the finest gourmet restaurants to your table, this chicken recipe is as great for guests as it is for weeknight family dinners. If you’re not a fan of tangy feta cheese, use mozzarella instead. This pairs wonderfully with couscous, faro, or brown rice and a side of lightly sautéed vegetables.

NUTRITIONAL INFORMATION:
PER SERVING

Calories 297
Total Fat 11.6 g
Satfat 3.4 g
Monofat 4.4 g
Polyfat 2.4 g
Protein 43.3 g
Carbohydrate 3.4 g
Fiber 1.2 g
Cholesterol 111 mg
Iron 2.7 mg
Sodium 493 mg
Calcium 131 mg
Calcium 90 mg

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INGREDIENTS

5 oz. fresh spinach, chopped
½ cup (2 ounces) crumbled feta cheese
2 tablespoons pine nuts, toasted
1 teaspoon fresh thyme, minced
2 teaspoons fresh lemon juice
2 garlic cloves, minced
4 (6-ounce) skinless, boneless chicken breast halves
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 tablespoon olive oil
½ cup fat-free, lower-sodium chicken broth


PREPARATION

1. Preheat oven to 350°.

2. Heat a large nonstick ovenproof skillet over medium-high heat. Add spinach and cook, tossing constantly, for 1 minute or until spinach wilts. Move spinach to a colander and press until moisture is released and remaining spinach is barely moist. Wipe the spinach pan clean and set it aside.

3. In a large bowl, combine spinach, cheese, nuts, thyme, juice, and garlic. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff 3 tablespoons of the spinach filling into each pocket. Seal with wooden toothpicks. Sprinkle chicken with salt and pepper.

4. Heat oil in sauté pan over medium-high heat. Add chicken and cook 3 minutes on each side or until brown. Add broth and cover pan. Place pan in preheated oven and bake for 15 minutes or until done.


Serves 4, 1 stuffed half
breast of chicken each







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Gluten-free Homemade
Breakfast Sausages


Rather than worry about what’s lurking in pre-packaged sausages, why not make your own? Not only can you modify the flavor to suit yourself, you can also be sure what you are eating is on your special diet.

NUTRITIONAL INFORMATION:
PER SERVING

Calories 192
Fat 5.3 g
Satfat 0.8 g
Monofat 2.5 g
Polyfat 1.5 g
Protein 27.1 g
Carbohydrate 9.2 g
Fiber 2.3 g
Cholesterol 46 mg
Iron 1.1 mg
Sodium 375 mg
Calcium 18 mg


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INGREDIENTS

1 lb. ground turkey breast
¾ cup diced unpeeled pear
¾ cup finely chopped red bell pepper
½ cup finely chopped red onion
¼ cup chopped fresh cilantro
1 teaspoon dried rubbed sage
½ teaspoon salt
½ teaspoon ground cumin
½ teaspoon ground allspice
½ teaspoon crushed red pepper
1 tablespoon canola oil, divided use


PREPARATION

1. Combine all ingredients except oil in a medium bowl. Shape mixture into 8 ½-inch-thick patties.

2. Heat 1½ teaspoons oil in a large nonstick skillet over medium heat. Add 4 patties to pan and cook 4 minutes; flip patties over and cook 3 minutes more or until done.

3. Remove patties from pan and drain on paper towels. Repeat procedure with remaining oil and remaining patties.

4. Remove from pan and cool biscuits on a rack before serving.


Serves 4, 2 patties each





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