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!





Gooey Mozzarella Nuggets

This restaurant snack arrives to your home as a lighter, tastier and just as satisfying as an after-school munch.

NUTRITIONAL INFORMATION:
PER SERVING

Calories: 91
Fat: 5.1g
Saturated fat: 2.8g
 Monounsaturated fat: 1.3g
 Polyunsaturated fat: 0.3g
Protein: 7.2g
Carbohydrate: 6.7g
Fiber: 0.1g
Cholesterol: 12mg
Iron: 0.3mg
Sodium: 162mg
Calcium: 162mg



CLICK TO DOWNLOAD
AND PRINT THIS RECIPE





Ingredients

⅓ cup Panko (Japanese breadcrumbs)
3 (1-ounce) sticks part-skim mozzarella string cheese
3 tablespoons egg substitute
Cooking spray
¼ cup lower-sodium marinara sauce

PREPARATION
1. Preheat oven to 425°.
2. Coat a baking sheet with cooking spray.
3. Heat a medium-size skillet over medium heat. Add ⅓ cup Panko to pan, and cook for 2 minutes or until toasted, stirring frequently. Place toasted Panko in a shallow dish.
4. Cut mozzarella sticks into 1-inch pieces. Working with one piece at a time, dip cheese nuggets in egg substitute then dredge in Panko. Place coated cheese on baking sheet.
5. Bake for 3 minutes or until the cheese is softened and thoroughly heated.
6. Pour the marinara sauce into a microwave-safe bowl. Microwave on HIGH for 1 minute or until thoroughly heated, stirring after 30 seconds. Serve with mozzarella nuggets.

Serves 4 (3 bites and 1 tablespoon sauce each)








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!


Tofu Treats

This snack takes on hunger pangs and wins! If you like sweet snacks, add a teaspoon of honey after cooking for a light touch that won’t bust your belt. Like things spicy? Add chili powder or cayenne after cooking and feel the burn. This is a great party snack that can be served cold or at room temperature – just add toothpicks.

NUTRITIONAL INFORMATION:
PER SERVING

Calories: 51
Fat: 2.8g
Saturated fat: 0.3g
Monounsaturated fat: 1.1g
Polyunsaturated fat: 1.2g
Protein: 4.8g
Carbohydrate: 1.4g
Fiber: 0.0g
Cholesterol: 0.0mg
Sodium: 241mg
Calcium: 37mg


CLICK TO DOWNLOAD
AND PRINT THIS RECIPE





Ingredients

1 pound extra-firm reduced-fat water-packed tofu, drained and cut into ½-inch cubes
1½ teaspoons vegetable oil
1 teaspoon dark sesame oil
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar

PREPARATION
1. Place tofu on several layers of heavy-duty paper towels, then cover with additional paper towels. Press occasionally as you allow tofu to drain for 5 minutes.
2. Heat oils in a large nonstick skillet over medium-high heat. Add tofu and sauté 7 minutes or until browned.
3. Place tofu in a bowl. Drizzle with soy sauce and vinegar; toss gently to coat. Cover and chill at least 1 hour, stirring occasionally.

Serves 6 (⅓ cup each)






© 2014 UNITED STATES AIR FORCE, ALL RIGHTS RESERVED

Privacy Notice and Consent