Hawaiian Chicken Arm… · Ramen noodles 16 ounces cabbage, shredded (or cabbage salad mix) ¼ cup scallions, minced ½ cup bell pepper (red or green) 2 cooked chicken breasts, chilled

www.healthyarmstrong.com WK79 HAWAIIAN CHICKEN C20100128-25 (MFS) 03/16/10 1.6M WBSCopyright 2010 UPMC Health Plan, Inc. All Rights Reserved.

Hawaiian ChickenIngredients: 1 teaspoon oil or margarine2½ pounds chicken, with bones and skin removed¼ teaspoon salt1⁄8 teaspoon pepper1 can (6 ounces) pineapple juice, frozen concentrate12 ounces water (fill juice can twice)

Preparation:Defrost the pineapple juice.1. Grease a large frying pan. Heat the pan on low.2. Put the chicken in the hot pan. Sprinkle with salt and pepper.3. Cook until the chicken begins to brown.4. Add the defrosted pineapple juice to the pan.5. Swish the water in the can, and add it to the pan.6. Cover and cook slowly, turning now and then, for 7. 50 minutes or until the chicken is fork tender.Put the chicken on a warm platter.8. Skim the fat from the chicken juices in the pan.9. Boil down the juices until they are slightly 10. thickened (about 5 minutes).Return the chicken to the pan, and reheat for a few minutes. 11.

Yields 5 servingsNutritional Information Per Serving: 340 calories, 49g protein, 16g carbohydrate (0g fiber), 8g fat, 160mg cholesterol, 300mg sodium

Source: U.S. Department of Agriculture

www.healthyarmstrong.com WK80 BANANA CUPCAKES C20100128-25 (MFS) 03/16/10 1.6M WBSCopyright 2010 UPMC Health Plan, Inc. All Rights Reserved.

Banana CupcakesIngredients: ½ cup solid vegetable shortening¾ cup sugar2 large eggs1 teaspoon vanilla extract1½ cups flour1 teaspoon baking powder½ teaspoon baking soda½ teaspoon salt1 cup mashed bananas

Preparation:Preheat oven to 350˚F.1. In a large mixing bowl, cream shortening and sugar using 2. an electric mixer. Add eggs and vanilla and mix well.In a medium mixing bowl, combine flour, baking powder, 3. baking soda, and salt.Add the mixture of dry ingredients and mashed bananas to 4. creamed mixture. Mix well until combined.Place paper baking cups in muffin tin, or lightly coat muffin 5. tin with cooking spray. Fill muffin cups 2⁄3 full of batter.Bake 20-22 minutes, until golden brown. Remove 6. cupcakes from muffin tin and place on a rack to cool.

Yields 12 (1 cupcake) servingsNutritional Information Per Serving: 210 calories, 3g protein, 29g carbohydrate (1g fiber), 10g fat, 35mg cholesterol, 200mg sodium


www.healthyarmstrong.com WK81 BAKEd TRoUT C20100128-25 (MFS) 03/16/10 1.6M WBSCopyright 2010 UPMC Health Plan, Inc. All Rights Reserved.

Baked TroutIngredients: 2 pounds trout fillets (or other fish), cut into six pieces3 tablespoons lime juice or juice of about 2 limes1 medium tomato, chopped½ medium onion, chopped3 tablespoons chopped cilantro½ teaspoon olive oil¼ teaspoon black pepper¼ teaspoon salt¼ teaspoon red pepper (optional)

Preparation:Preheat oven to 350˚F.1. Rinse fish and pat dry. Place in baking dish.2. In a separate dish, mix remaining ingredients 3. together and pour over fish.Bake for 15-20 minutes or until fork-tender.4.



www.healthyarmstrong.com WK82 dUTCH GREEN BEANS C20100128-25 (MFS) 03/16/10 1.6M WBSCopyright 2010 UPMC Health Plan, Inc. All Rights Reserved.

Dutch Green BeansIngredients: 1 can (15 ounces) green beans½ cup bean liquid¼ cup brown sugar1 teaspoon cornstarch1⁄3 cup vinegar1 small onion, sliced

Preparation:Drain the beans, and save the liquid from the can in a small bowl.1. Pour ½ cup bean liquid into a saucepan.2. Add the cornstarch to the bean liquid. Stir well.3. Add the vinegar and brown sugar.4. Using medium heat, bring mixture to a boil.5. Turn the heat down to low, and add the green beans and onions.6. Heat and serve.7.



www.healthyarmstrong.com WK83 BREAKFAST PARFAIT C20100128-25 (MFS) 03/16/10 1.6M WBSCopyright 2010 UPMC Health Plan, Inc. All Rights Reserved.

Breakfast ParfaitIngredients: 2 cups canned pineapple, chopped1 cup frozen berries, thawed 1 cup low-fat vanilla yogurt1 banana, peeled and sliced 1⁄3 cup raisins

Preparation:In glasses or bowls, layer pineapple, berries, 1. yogurt, banana, and raisins.Serve and enjoy.2.



www.healthyarmstrong.comCopyright 2010 UPMC Health Plan, Inc. All Rights Reserved.

WK84 VEGETARIAN STUFFEd PEPPERS C20100128-25 (MFS) 03/16/10 1.6M WBS

Vegetarian Stuffed Peppers

Ingredients: 4 red or green bell peppers2 cups cherry tomatoes1 medium onion1 cup fresh basil leaves3 garlic cloves2 teaspoons olive oil¼ teaspoon salt¼ teaspoon pepper

Preparation:Preheat oven to 425˚F. Lightly oil a large, shallow baking pan.1. Cut peppers in half lengthwise and remove seeds.2. Arrange peppers cut sides up in baking pan 3. and lightly oil cut edges of stems.Cut cherry tomatoes in half and chop onion 4. and basil. Finely chop garlic.In a bowl, toss tomatoes, onion, basil, garlic, 5. and olive oil. Salt and pepper to taste.Spoon equal portions of mixture into peppers and roast in upper 6. third of oven until peppers are tender, about 20 minutes.

Yields 8 (½ pepper) servingsNutritional Information Per Serving: 40 calories, 1g protein, 7g carbohydrate (2g fiber), 1g fat, 0mg cholesterol, 75mg sodium



WK85 AWESoME GRANolA C20100128-25 (MFS) 03/16/10 1.6M WBS

Awesome Granola

Heat oven to 350˚F. Combine 1. all ingredients, except raisins, in a large bowl and mix well.Bake in a 13x9 inch baking pan 2. for 25-30 minutes or until golden brown. Stir every 5 minutes.Stir in raisins. Cool 3. thoroughly. Store in a tightly covered container.

Electric Skillet Directions:Combine all ingredients, except 1. raisins, in a large microwave-safe bowl and mix well.Set electric skillet at 300˚F. 2. Add mixture and stir mixture constantly until lightly browned.Place mixture in a bowl and stir 3. in raisins. Cool thoroughly. Store in a tightly covered container.

Microwave Directions:Combine all ingredients, except 1. raisins, in a large microwave-safe bowl and mix well.Place in an 11x7 inch 2. glass baking dish.Cook on HIGH about 8 3. minutes or until golden brown, stirring after every 2 minutes of cooking. Stir in raisins.Place mixture onto ungreased 4. cookie sheet or aluminum foil to cool. Store in a tightly covered container.

3 cups oatmeal, uncooked½ cup shredded or flaked coconut1 cup chopped pecans, walnuts, or peanuts

¼ cup honey¼ cup liquid margarine1½ teaspoon cinnamon2⁄3 cup raisins

Ingredients:



Preparation:


WK86 MANGo SHAKE C20100128-25 (MFS) 03/16/10 1.6M WBS

Mango ShakeIngredients: 2 cups low-fat (1%) milk4 tablespoons frozen mango juice (or 1 fresh pitted mango)1 small banana2 ice cubes

Preparation:Put all ingredients into a blender.1. Blend until foamy and serve immediately.2.

Yields 4 (¾ cup) servingsNutritional Information Per Serving: 80 calories, 4g protein, 14g carbohydrate (1g fiber), 1.5g fat, 5mg cholesterol, 55mg sodium



WK87 APPlE ColESlAW C20100128-25 (MFS) 03/16/10 1.6M WBS

Apple ColeslawIngredients: 2 cups cabbage1 medium carrot, grated ½ green pepper, chopped1 apple, chopped5 tablespoons low-fat yogurt 1 tablespoon low-fat mayonnaise 1 teaspoon lemon juice¼ teaspoon dill weed

Preparation:Wash the cabbage. Cut it into fine shreds, 1. until you have 2 cups of cabbage.Peel the carrot, and grate it (use a grater).2. Chop half of a green pepper into small pieces.3. Remove the apple core and chop apple into small pieces.4. Put the cabbage, carrot, green pepper, and apple 5. in a large mixing bowl and stir together.Put the yogurt, mayonnaise, lemon juice, and dill weed 6. in a small bowl and stir together to make a dressing.Pour the dressing over the salad. Toss to mix.7.

Yields 4 servingsNutritional Information Per Serving: 60 calories, 2g protein, 11g carbohydrate (2g fiber), 1.5g fat, 0mg cholesterol, 55mg sodium



WK88 CHINESE CHICKEN SAlAd C20100128-25 (MFS) 03/16/10 1.6M WBS

Chinese Chicken Salad

Ingredients: 1 package oriental-flavored Ramen noodles 16 ounces cabbage, shredded (or cabbage salad mix)¼ cup scallions, minced½ cup bell pepper (red or green)2 cooked chicken breasts, chilled and cut into cubes½ cup unsalted dry-roasted peanuts

Dressing:1 tablespoon olive oil¼ cup vinegar (rice or white wine)1 Ramen noodle flavor packet1 teaspoon sugar (optional)

Preparation:Rinse coleslaw and drain; set aside.1. Break up noodles; set aside.2. In a small bowl make dressing with sugar, vinegar, 3. olive oil, and flavor packet. Stir well.In a large bowl, add peppers, scallions, and unsalted 4. peanuts. Add other vegetables, if you like. Add chicken and cabbage or cabbage salad mix.Pour on the dressing and combine. Serve cold.5.

Yields 8 (½ cup) servingsNutritional Information Per Serving: 190 calories, 11g protein, 16g carbohydrate (3g fiber), 10g fat, 20mg cholesterol, 310mg sodium



WK89 CHoColATE PB FRozEN BARS C20100128-25 (MFS) 03/16/10 1.6M WBS

Chocolate Peanut Butter Frozen Bars

Ingredients: 2 packages (1.3 oz each) sugar-free chocolate pudding (instant or cook-and-serve type)3½ cups skim milk¼ cup peanut butter27 graham cracker squares (2½ inch squares)

Preparation:Mix pudding according to package directions, except 1. use 3½ cups skim milk. Beat in peanut butter.Line a 13x9 inch pan with half the graham cracker squares. 2. Three squares will have to be cut in half to line the pan.Spread pudding mixture over graham crackers. 3. Top with remaining crackers.Freeze for four hours.4. Cut into squares (13) and remove from pan.5. Store in a plastic bag in the freezer.6.

Yields 13 (1 bar) servingsNutritional Information Per Serving: 130 calories, 5g protein, 19g carbohydrate (1g fiber), 4g fat, 0mg cholesterol, 280mg sodium



WK90 CITRUS VEGETABlES C20100128-25 (MFS) 03/16/10 1.6M WBS

Citrus VegetablesIngredients: 2 tablespoons fresh lime juice½ tablespoon olive oil½ teaspoon chopped fresh oregano4 cups steamed mixed vegetables (for example, sliced zucchini and tomatoes, corn, etc.)

Preparation:Slice the zucchini and tomatoes. Steam them 1. with the corn in a small amount of water.Drain, and place in a bowl to cool.2. Mix lime juice with oil. Add oregano and combine.3. Pour lime juice mixture over cool vegetables, mix well, and serve.4.




WK91 CARIBBEAN BEAN SAlAd C20100128-25 (MFS) 03/16/10 1.6M WBS

Caribbean Bean SaladIngredients: 4 cups chopped romaine lettuce¼ cup red onion1 cup canned black beans, drained and rinsed1 orange, peeled and diced1 tomato, diced1 tablespoon olive oil3 tablespoons red wine vinegar1 teaspoon dried oreganoBlack pepper to taste

Preparation:Toss all ingredients together in a large salad bowl.1. Serve immediately or refrigerate up to one hour.2.

Yields 4 (1 cup) servingsNutritional Information Per Serving: 100 calories, 4g protein, 17g carbohydrate (6g fiber), 4g fat, 0mg cholesterol, 270mg sodium


Documents

Hawaiian Chicken Arm… · Ramen noodles 16 ounces cabbage, shredded (or cabbage salad mix) ¼ cup scallions, minced ½ cup bell pepper (red or green) 2 cooked chicken breasts, chilled