Healhty Menu

BREAKFAST
PEANUT BUTTER AND JELLY WAFFLE SANDWICH
Ingredients
2 whole grain waffles

1-2 tablespoons of natural peanut butter
2 teaspoons of favorite flavor jam, jelly or fruit preserves
Optional: sliced fruit or berries of choice
1. Toast waffles
2. Spread peanut butter and jelly on each side
3. Sandwich together and slice in half (if desired)
4. Sprinkle with berries or sandwich berries in between before pressing both sides
together.
603 Sodium 800 mg

Total Fat 16 g Potassium 1,600 mg
Saturated 8g Total Carbs 79 g
Polyunsaturated 3g Dietary Fiber 12 g
Monounsaturated 3g Sugars 7g
Trans 0g Protein 31 g
Cholesterol 60 mg
Vitamin A 1% Calcium 8%
Vitamin C 4% Iron 13%
Savory Oatmeal with Cheddar & Fried Egg
Ingredients
1/4 cup dry quick-cooking steel cut oats

3/4 cup water
salt and pepper
2 TBS shredded white cheddar cheese (add more if you like)
1 tsp coconut oil, divided
1/4 cup diced red peppers
2 TBS finely chopped onions
1 large egg
Stove Top Method: Bring water to boil. Add oatmeal, reduce heat a little and let it cook
for about 3 minutes, until all liquid is absorbed. Turn off heat and stir in cheese, a small
pinch of salt, and pepper.
Heat a nonstick pan with 1/2 teaspoon of coconut oil over medium-high heat. Add
vegetables and cook for 2 to 3 minutes, until they soften. Spoon vegetables over
cooked oats. Reduce heat to medium.
Add remaining 1/2 teaspoon of oil and fry egg. Cook until the whites are no longer
translucent and serve over oatmeal.
Calories 268 Sodium 91 mg
Total Fat 11 g Potassium 0 mg
Polyunsaturated 0g Dietary Fiber 0g
Trans 0g Protein 0g
Cholesterol 283 mg
LUNCH
Crispy Chicken Fingers Recipe
Ingredients
12 ounces skinless, boneless chicken-breast halves
1 egg, slightly beaten
1 tablespoon honey
1 teaspoon prepared mustard
2 cups cornflakes, finely crushed
Dash of black pepper
1. Preheat oven to 450 degrees F. Cut chicken into 3-by-3/4-inch strips. In a shallow
dish, combine egg, honey, and mustard. In another dish, stir together cornflake crumbs
and pepper.
2. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken
strips on an ungreased baking sheet.
3. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.

Monounsaturated 2g Sugars 20 g
Cholesterol 474 mg
Healthy Burger
Serves: 6
1 slightly beaten egg white

2 tablespoons water
1/4 cup bread crumbs
1/4 cup finely shredded carrot
1/4 cup finely chopped onion
1/4 cup finely chopped red bell pepper
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons grated Parmesan
1 pound lean ground beef
6 whole-grain buns
1. Combine egg white, water, bread crumbs, carrot, onion, bell pepper, salt, and pepper
in a large bowl.
2. Add Parmesan and beef; mix. Shape into six 1/2-inch-thick patties.
3. Grill burgers on an oiled grill rack for 7 minutes. Turn and grill 8 to 11 minutes more,
or until no pink remains.
4. Serve burgers on buns with veggies.

Total Fat 9g Potassium 0 mg
Dietary
Polyunsaturated 0g Fiber 3g
Monounsaturate
d 0g Sugars 3g
Cholesterol 0 mg
DINNER
CHICKEN PICCATA &

MUSHROOMS
teaspoons extra-virgin olive oil, divided
cup all-purpose flour, divided
2 cups reduced-sodium chicken broth
cup white wine
2 tablespoons lemon juice
cup chopped fresh parsley
2 tablespoons capers, rinsed
2 teaspoons butter
6 ounces whole-wheat angel hair pasta
teaspoon salt, divided
teaspoon freshly ground pepper

4 chicken cutlets, ( -1 pound total), trimmed
3 large cloves garlic, minced
1 10-ounce package mushrooms, sliced
Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according
to package directions. Drain and rinse.
Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour
in a shallow dish. Season chicken with teaspoon salt and pepper and dredge both sides in the
flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook
until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and
keep warm.
Heat the remaining 1-teaspoon oil in the pan over medium-high heat. Add mushrooms and cook,
stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add
garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-
flour mixture, lemon juice and the remaining teaspoon salt. Bring to a simmer and cook, stirring,
until the sauce is thickened, about 5 minutes.

Cholesterol 52 mg
SALMON PINWHEELS
cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)
1 tablespoon extra-virgin olive oil
1 tablespoon whole-grain mustard
1 tablespoon chopped shallot
1 tablespoon lemon juice

1 teaspoon chopped rinsed capers
1 teaspoon chopped fresh thyme, or teaspoon dried
1 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips
4 teaspoons low-fat mayonnaise
Preheat oven to 400F. Coat a 9-by-13-inch baking dish with cooking spray.
Mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl until combined.
Working with one at a time, spread each salmon strip with 1-teaspoon mayonnaise. Spread about 3
tablespoons of the breadcrumb mixture over the mayonnaise. Starting at one end, roll the salmon up
tightly, tucking in any loose filling as you go. Insert a toothpick though the end to keep the pinwheel from
unrolling. Place in the prepared dish. Repeat with the remaining salmon strips.
Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.

Saturated 2g Total Carbs 9g
Cholesterol 68 mg
Vitamin A 0% Calcium 57 mg
Vitamin C 0% Iron 1 mg
DESSERT
CHESTNUT BREAD
cup raisins
cup warm water or Vin Santo dessert wine
1 cup chestnut flour (see Tip)
1 cup water, plus more as needed
2 tablespoons extra-virgin olive oil, divided
cup walnut halves
1 tablespoon pine nuts
1 tablespoon fresh rosemary
Preheat oven to 400F.
Cover raisins with warm water (or wine) in a bowl and let soak.
Meanwhile, sift chestnut flour with a flour sifter or push it through a fine sieve into a medium bowl
this can be harder than it sounds, because the flour typically has many hard lumps. Add 1-cup water
and whisk until combined. Stir in 1-tablespoon oil. Let the batter rest for 15 minutes.
After 15 minutes, the consistency of the batter should be similar to pancake batter; if it's too thick, add
another tablespoon or two of water to thin it a little bit. Drain the raisins and stir into the batter along
with walnuts
Place the remaining 1-tablespoon oil in an 8-inch square-baking pan and set in the oven for 2 to 3
minutes to heat the oil. Tilt the pan so the oil coats the bottom and sides. Pour in the batter and
smooth to the edges (some of the oil will be pooling around the edges of the pan). Sprinkle with pine
nuts and rosemary.
Bake until dry on top and the edges are browned, 25 to 30 minutes. Let cool on a wire rack for 15
minutes. Loosen the sides with a knife before turning the bread out of the pan or lifting it out with a
large spatula. Serve warm or at room temperature.

Trans 0g Protein 3g
Cholesterol 0 mg
CHOCOLATE & BANANAS
1 tablespoon semisweet chocolate chips
banana, thinly sliced
1 tablespoon non-fat vanilla yogurt
Melt chocolate chips in a small bowl in the microwave. Top banana slices with the chocolate and the
yogurt.

Trans 0g Protein 2g
Cholesterol 0 mg

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BREAKFAST

PEANUT BUTTER AND JELLY WAFFLE SANDWICH

2 whole grain waffles

603 Sodium 800 mg

1/4 cup dry quick-cooking steel cut oats

Crispy Chicken Fingers Recipe

12 ounces skinless, boneless chicken-breast halves

1 egg, slightly beaten

1 teaspoon prepared mustard

2 cups cornflakes, finely crushed

Dash of black pepper

Calories 880 Sodium 382 mg

1 slightly beaten egg white

4. Serve burgers on buns with veggies.

Calories 232 Sodium 1 mg

CHICKEN PICCATA &

cup all-purpose flour, divided

2 cups reduced-sodium chicken broth

cup white wine

2 tablespoons lemon juice

cup chopped fresh parsley

2 tablespoons capers, rinsed

6 ounces whole-wheat angel hair pasta

teaspoon salt, divided

teaspoon freshly ground pepper

3 large cloves garlic, minced

1 10-ounce package mushrooms, sliced

Calories 381 Sodium 71 mg

1 tablespoon extra-virgin olive oil

1 tablespoon whole-grain mustard

1 tablespoon chopped shallot

1 tablespoon lemon juice

1 teaspoon chopped fresh thyme, or teaspoon dried

4 teaspoons low-fat mayonnaise

Calories 257 Sodium 205 mg

cup warm water or Vin Santo dessert wine

1 cup chestnut flour (see Tip)

1 cup water, plus more as needed

2 tablespoons extra-virgin olive oil, divided

cup walnut halves

1 tablespoon pine nuts

1 tablespoon fresh rosemary

Preheat oven to 400F.

Calories 204 Sodium 8 mg

banana, thinly sliced

1 tablespoon non-fat vanilla yogurt

Calories 117 Sodium 12 mg

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