Pat’s Pantry: Healthy Eating

As I’m flipping through my healthy-eating cookbooks, I have run across many recipes that look pretty good. Try this “dressed up” version of baked beans. – Pat

Ranch beans

1 can (16 oz) fat-free baked beans
1 can (15 oz) red kidney, drained and rinsed
½ cup chopped green pepper
2 tablespoons catsup
2 tablespoons molasses
1 tablespoon Dijon mustard
½ teaspoon dried or 2 teaspoons fresh minced onion

Stovetop: Place all ingredients in saucepan and heat thoroughly (about 10 minutes).
Microwave oven: place all ingredients in a microwave-safe bowl, cover and cook on high for 5 minutes, stirring halfway through cooking time.

Fajitas barbecue style

1/3 cup lime juice
1 teaspoon dried oregano
1 teaspoon chili powder
½ teaspoon garlic powder
¼ teaspoon salt (optional)
¼ teaspoon ground pepper

1 pound boneless beef top sirloin steak, 1-inch thick
4 (8 oz) or 8 (6 oz) whole-wheat tortillas
1 cup each: shredded lettuce and chopped tomato
½ cup sliced green onion

Mix marinade ingredients in a container large enough to hold the steak. Add steak, coating both sides with the marinade. refrigerate for 1 hour, turning halfway through marinating time. Drain marinade and discard. Broil or barbecue steak about 2-3 minutes on each side or until desired doneness. Carve cross grain into thin slices. Heat tortillas in microwave or in a nonstick skillet. To serve, portion meat, lettuce, tomato, and onions on tortilla.

Cinnamon apples

1 (5-pound) bag apples, peeled, cored, and cut into quarters, (Jonathan preferred)
2/3 cup sugar or sweetener to taste
1 (6 oz) bag or 1 (3.75 oz) container cinnamon red hots candy
water to cover apples

Peel and core apples; cut into quarters/cubes. put apples into pan or 2 quart corning  dish. Cover apples with water; add sugar and cinnamon candy/red hots.  Cover and cook on stove top on medium-low heat until apples are tender, approximately 20 minutes.

Broccoli-baked potatoes

6 medium potatoes
3 stalks broccoli
¼ cup skim milk
1 cup low fat shredded cheddar cheese
1/8 teaspoon pepper

Scrub potatoes. Make shallow slits around the middle as if you were cutting the potatoes in half lengthwise. Bake until done, 30 to 60 minutes in 350 degrees oven, depending on size. Peel broccoli stems. Steam whole stalks just until tender and chop finely. Carefully slice the potatoes in half and scoop the insides into a bowl with the broccoli. Add the milk, ¾ cup cheese, and pepper. Mash together until the mixture is pale green with dark green flecks. Heap into potato jackets and sprinkle with remaining cheese. Return to oven to heat through (about 15 minutes).


• Caffeine takes approximately 30 minutes to affect your brain and lasts for 2-6 hours.
• If you bake an angel food cake on the bottom of a rack at 325 degrees, you will make a moister cake.

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