Nov 18, 2008 3:53 pm US/Eastern
Healthy, Cheap Recipes
BALTIMORE (WJZ) ―
Here are some of the delicious recipes you can try based on the ingredients mentioned in Kellye Lynn's story.
RECIPES
Rice and Vegetable Stir Fry Ingredients:
1/4 cup uncooked rice
2 Tbsp olive or vegetable oil
1/2 cup frozen vegetables
1 Tbsp honey
1 Tbsp low sodium soy sauce
Directions:
Boil rice separately. Over medium heat add 2 Tbsp of oil to skillet or pan and add cut broccoli, onions and mushrooms (or any frozen vegetables). Once rice is cooked add to the pan with vegetables and flavor with 1 Tbsp of honey and low sodium soy sauce or flavoring of your liking.
Chicken, Rice and Vegetable Soup Ingredients:
Boneless skinless chicken breast
2 cups rice
2 cups frozen vegetables
5 cups water
1 can chicken broth (14.5 oz)
Directions:
Combine water and chicken broth in pot and bring to boil. Add chicken and vegetables to pot and bring heat to low, then add the cut chicken and vegetables and cover for about 15 minutes. Add rice last and leave simmer for another 15 minutes.
Pasta Primavera Ingredients:
3/4 cup of pasta
1/2 cup frozen vegetables
1/4 cup or tomato sauce
1Tbsp reduced fat parmesan
Directions:
Boil pasta and cook vegetables separately. Once complete combine pasta and vegetables with sauce and sprinkle with parmesan cheese.
Berry Smoothie Ingredients:
Frozen berries (strawberries and blueberries)
6 oz non-fat yogurt
1 Cup ice
Directions:
Add all ingredients in a blender and pulse. If needed you may add water for a smoother consistency.
Salmon Burger Ingredients:
4 oz canned salmon (packed in water)
1 tsp Dijon mustard
3 Tbsp whole wheat bread crumbs
1 egg white
Directions:
Lightly spray a large nonstick skillet with cooking spray and heat over medium-high. In a large bowl, combine all ingredients; stir well. Shape into a patty and cook 3 minutes on each side, or until desired doneness.
Sardines on Salad Ingredients:
4 oz canned sardines (packed in water)
String beans, chopped
2 hard-boiled egg whites, chopped
Arugula salad
2 olive oil
Juice of 1 lemon
Directions:
In a large bowl, combine all ingredients. Toss salad with olive oil and lemon juice.
Omelet Ingredients:
2 eggs whites and 1 egg
1/4 frozen vegetables
1/2 cup of reduced fat shredded cheese or fat-free cottage cheese
Directions:
Warm vegetables in a skillet. Then add egg whites and cook. Add cheese or cottage cheese last.
Deviled Eggs Ingredients:
6 hard boiled eggs (1 is a serving)
1/4 cup non-fat plain yogurt
2 tsp yellow or brown mustard 1 tsp curry powder
1 Tbsp celery, finely chopped
Salt, to taste
Directions:
Cut eggs in half lengthwise. Remove yolks from eggs and mash them in a mixing bowl with a fork. Add the yogurt, mustard, curry powder, and celery to the mashed yolks and mix until well blended. Add salt to taste. Using a spoon, refill each egg white half with about 1 Tbsp yolk mixture. Chill before serving.
White Bean Soup Ingredients:
2 cups of beans
2-1/2 cups of water
1 cup frozen vegetables
1 onion, chopped
1 cup chicken broth
2 dry thyme leaves
Directions:
Place all ingredients in a pot and set over medium heat. Bring to a boil and cover. Lower heat and allow to sit for approximately 2 hrs.
Bean Salad Ingredients:
2 cups beans of your choice
1 cup frozen vegetables
1 cut celery stalk
1/4 chopped chives
5 Tbsp olive oil
Salt and Pepper, to taste
Directions:
Use a whisk to combine olive oil and salt and pepper. Combine all ingredients in a bowl and add with olive oil with seasoning.
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