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









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!





All-American
Macaroni Salad

GERD DIETS

A winning strategy for heartburn sufferers is to eat higher fiber and lower fat foods. Some GERD (Gastroesophageal Reflux Disease) diets eliminate onions, garlic and pickles too – so they’re optional in this summertime potluck picnic classic. It’s easily doubled and perfect for a crowd.


NUTRITIONAL INFORMATION:
PER SERVING

Calories: 129
Total Fat 2.4 g
Satfat 0.5 g
Monofat 0.9 g
Polyfat 1 g
Protein 6 g
Carbohydrate  22 g
Fiber 2.2 g
Cholesterol 41 mg
Sodium 142 mg

CLICK TO DOWNLOAD
AND PRINT THIS RECIPE




INGREDIENTS

3 hard-boiled eggs, higher omega-3 if available
2 cups dry whole wheat macaroni noodles
2 teaspoons parsley flakes or 2 tablespoons fresh, finely chopped parsley
¼ teaspoon salt
Freshly ground pepper to taste and as tolerated
3 tablespoons real or light mayonnaise
⅓ cup nonfat plain Greek yogurt (fat free sour cream can be substituted)
Optional Additions: (if tolerated):
3 green onions, white and part of greens finely chopped
¼ cup finely chopped celery
¼ cup finely chopped sweet or dill pickles


PREPARATION

1. Boil the noodles, following package directions, about 8 minutes. Drain in a colander,  rinse with cold water, and set aside to cool.

2. Place cooled noodles in a large serving bowl. Add parsley, salt and pepper to taste, and any optional additions that are well tolerated.

3. In a separate small bowl, blend mayonnaise and Greek yogurt, then stir into the pasta and other ingredients in the large serving bowl.

4. Peel eggs and cut in half. Discard half of the yolks, chop the remaining eggs and yolks and stir them into the pasta mix. Cover and place in refrigerator to cool. The flavor of the salad improves if you allow it to rest in the fridge overnight. 


Serves 8







If it meets our criteria,
we’ll publish it on
the FitFamily site!
CLICK HERE TO SUBMIT



Get recipes from the
FitFamily archives!
If you missed any
of our previously
posted recipes,
CLICK HERE
to view them.
Bon appetite!




Summertime Eggplant Parmesan

SEASONAL DINING/COMFORT FOOD

The farmers markets and produce aisles are filled with eggplant all summer long, so why not make your favorite Italian dish? This recipe calls for whole wheat panko which prevents soggy eggplant. And by baking the eggplant, not frying it as is traditionally prepared, you’re saving calories without cutting back on flavor.


NUTRITIONAL INFORMATION:
PER SERVING

Calories 318
Total Fat 15.1 g
Satfat 8.2 g
Monofat 2.7 g
Polyfat 0.6 g
Protein 19.3 g
Carbohydrate 26.8 g
Fiber 4.8 g
Cholesterol 99 mg
Iron 1.6 mg
Sodium 655 mg
Calcium 365 mg

CLICK TO DOWNLOAD
AND PRINT THIS RECIPE




INGREDIENTS

For the eggplant:
2 large eggs, lightly beaten
1 tablespoon water
2 cups whole-wheat panko (Japanese breadcrumbs)
¼ cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
2 (1-pound) eggplants, peeled and cut crosswise into ½-inch-thick slices
Cooking spray
For the filling:
½ cup fresh basil, torn into pieces
¼ cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
½ teaspoon crushed red pepper
1½ teaspoons minced garlic
¼ teaspoon salt
1 (16-ounce) container part-skim ricotta cheese
1 large egg, lightly beaten
Additional ingredients:
1 (24-ounce) jar premium pasta sauce
¼ teaspoon salt (divided use)
8 ounces thinly sliced mozzarella cheese (divided use)
¾ cup (3 ounces) finely grated fontina cheese (divided use)


PREPARATION

1. Preheat oven to 375°. Coat two baking sheets with cooking spray. Also coat a 13 x 9-inch glass baking dish with cooking spray.

2. For the eggplant: Combine eggs and water in a shallow dish. Combine panko and Parmigiano-Reggiano in a second shallow dish. Dip eggplant slices in egg mixture then dredge in panko mixture, pressing gently to be sure it adheres, then shake off any excess breading. Place slices on cooking sheets, one inch apart. Bake for 30 minutes or until golden, turning once and rotating baking sheets after 15 minutes.

3. For the filling: Combine all filling ingredients in a large bowl.
 
4. To assemble: Spoon ½ cup pasta sauce in bottom of 13 x 9-inch baking dish. Layer half of eggplant slices over pasta sauce, sprinkle with ⅛ teaspoon salt. Top with ¾ cup pasta sauce, spread half of the filling mix over the sauce, and top with about ⅓ of the mozzarella and ¼ cup of fontina. Repeat layers once, ending with about 1 cup pasta sauce.

5. Spray one side of a sheet of aluminum foil with cooking spray. Cover the baking dish tightly with foil and bake for 35 minutes.

6. Remove foil carefully. Place a layer of remaining mozzarella and fontina on top and return the dish to the oven for another 10 minutes, or until the sauce is bubbly and the  cheese is melted. Allow to cool at least 10 minutes before serving.


Serves 10 – 1 slice each





© 2016 UNITED STATES AIR FORCE, ALL RIGHTS RESERVED

Privacy Notice and Consent