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Looking for Delicious – and Healthy – Recipes?

Treat your family, your guests and yourself to something really special

Whether you’re whipping up a family meal or hosting a holiday party, these recipes taste great and are great for the waistline, too.

Shrimp and Ham Jambalaya | Chicken Corn Chili | Whole Wheat Banana Bread

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SHRIMP AND HAM JAMBALAYA – Yield: 4 servings

Ingredients:

• 1 tablespoon canola oil
• 1/2 cup raw rice, preferably brown
• 1 large shallot, finely minced
• 1 celery stalk, finely chopped
• 2 garlic cloves, minced
• 1/2 teaspoon salt
• 1 can (14.5 ounces) diced tomatoes, with liquid
• 1 tablespoon tomato paste
• 2 tablespoon finely chopped fresh parsley
• 2 green peppers, cut julienne
• 2 cans (14 ounces each) fat-free, reduced-sodium chicken broth
• 1/4 teaspoon black pepper
• 1/4 teaspoon cayenne pepper
• 1/2 pound ham or Canadian bacon, cut julienne
• 1/2 pound peeled and cleaned shrimp, medium size

Preparation:

1. Heat oil in deep, heavy pan. Add rice and cook, stirring often, until aromatic and beginning to brown.
2. Stir in shallots and celery, cook for about two minutes.
3. Add garlic, salt, tomatoes and tomato paste and stir well.
4. Add parsley, chicken broth and peppers and allow to simmer.
5. Cover and cook over low heat until rice is cooked (about 15 to 20 minutes for white rice, about 45 minutes for brown rice).
6. Stir in ham and shrimp and cook until shrimp is opaque, about three minutes.
7. Be careful not to overcook.
8. Serve immediately or refrigerate and reheat gently in covered pot.

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CHICKEN CORN CHILI – Yield: 4 servings

Ingredients:

• 1 tablespoon olive oil or canola oil
• 1 cup chopped onion
• 1 red bell pepper, stemmed, seeded and diced
• 2 garlic cloves, finely minced
• 2 teaspoon ground cumin powder
• 2 tablespoon chili powder (mild or hot or combination)
• 1 tablespoon flour
• 2 cups defatted chicken broth
• 1 (28 ounces) can crushed tomatoes or chopped plum tomatoes with liquid
• ½ pound cooked and shredded chicken breast meat
• 1 (15.5 ounces) can kidney beans, drained
• 1 ½ cups frozen corn kernels

Preparation:

1. Heat oil in a large saucepan.
2. Add the onion, pepper and garlic and cook until softened. (Add a little of the chicken broth if necessary to prevent sticking.)
3. Add the cumin, chili powder and flour; cook another minute, stirring constantly.
4. Add the chicken broth and tomatoes and bring to a simmer; simmer for five minutes uncovered.
5. Add the chicken, beans and corn; simmer for at least 15 more minutes and adjust seasonings. (If you like your chili thicker, continue to simmer uncovered until reduced to desired thickness.)

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WHOLE WHEAT BANANA BREAD – Yield: 1 loaf (15 slices)

Ingredients:

• 4 ripe bananas
• 2/3 cup honey
• 2 eggs
• 2 ¼ cups plus 2 tablespoons whole-wheat flour (use whole-wheat pastry flour if available)
• 1 tablespoon baking soda
• 1 teaspoon salt
• 1 tablespoon cinnamon
• 1 cup chopped walnuts (if desired)
• Non-stick vegetable oil cooking spray

Preparation:

1. Preheat oven to 350 degrees.
2. Mash bananas. Mix in honey and eggs thoroughly. Set aside.
3. Measure and mix flour, soda, salt and cinnamon. Add to banana mixture and mix thoroughly.
4. Add nuts if desired and stir.
5. Spray loaf pan with non-stick vegetable oil spray.
6. Pour mixture into loaf pan. Bake for 1 hour or until toothpick comes out clean.
7. Remove from pan and cool completely before cutting.

Nutritional Information Per Serving:

With Walnuts Calories - 174 Fat - 6 grams Saturated Fat - <1 gram Carbohydrate - 26 grams Dietary Fiber - 3 grams Protein - 4 grams Sodium - 155 milligrams Potassium - 194 milligrams

Without Walnuts Calories - 120 Fat - 1 gram Saturated Fat - <.5 grams Carbohydrate - 25 grams Dietary Fiber - 2 grams Protein - 3 grams Sodium - 55 milligrams Potassium - 161 milligrams

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