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Recipes of the Month

Choosing to eat healthy does not mean you have to sacrifice on taste.  The Department of Recreational Sports offers monthly recipes that will show you how to prepare everyday foods in a healthy, tasty and creative way.

Recipes of the Month 

Skinny Crustless Quiche

Prep time: 10 minutes

Cook time: 50 minutes

Yield: 6 servings

Serving size: 1 slice

Ingredients

1 cup low-fat cottage cheese

2 cups liquid egg whites

½ cup broccoli, cooked + chopped

½ cup extra lean ham, diced

½ cup reduced-fat, shredded cheddar cheese

¼ tsp salt

¼ tsp black pepper

nonstick cooking spray

Instructions

  1. Preheat oven to 375 degrees. Mix all ingredients in a large mixing bowl.
  2. Spray 9½-inch pie dish with cooking spray and pour ingredients in.

Bake for approximately 45 minutes or until center is just set.

Crock Pot Pork Tenderloin

Ingredients

4 lb pork tenderloin

2 – 12 oz bottles of diet root beer (I used Stewart’s® Diet Root Beer)

1 bottle of reduced-sugar barbecue sauce (I used Stubb’s®)

1 tsp salt

1 tsp black pepper

1 tsp garlic powder

1 package whole wheat sandwich thins

Instructions

  1. In a small bowl, mix the pepper, salt, and garlic powder.
  2. Generously rub the mixture onto both sides of the pork tenderloin.
  3. Place the pork tenderloin in a crock pot and pour both bottles of diet root beer over the tenderloin. Cook on low for 8-10 hours.
  4. Remove tenderloin, drain, and tear apart (it should just fall apart…yum!).

Place pulled tenderloin back into crock pot and cover in barbecue sauce. Cook on low for 1/2 hour to 1 hour. Serve on whole wheat thin buns.

Skinny Fruit Salad

Ingredients

1 pint strawberries, sliced

1 pint blueberries or blackberries

1 pint raspberries

4 kiwi, peeled + sliced

20 oz of pineapple chunks in juice (reserve juice)

6 oz mandarin oranges (reserve juice)

3 oz sugar-free fat-free vanilla flavored instant pudding mix

Instructions

  1. Drain pineapple and oranges reserving juice in small bowl.
  2. In large bowl combine fruit.
  3. Sprinkle pudding mix into reserved juice; mix until combined and slightly thickened.

Fold into fruit until well combined.

Skinny Glazed Carrots

Ingredients

12 oz bag frozen carrots

1 Tbsp honey

1 tsp rosemary

1 tsp salt

1 tsp black pepper

1 tsp light butter

Instructions

  1. In a medium size bowl, empty carrots and add ½ cup of water.
  2. Microwave on high for 6-8 minutes or until carrots are soft and tender.
  3. Drain carrots and while hot, add honey, rosemary, salt, pepper and butter.

Serve immediately and enjoy.

Skinny Strawberry Angel Food Cupcakes

Serving Size: 2.5

Ingredients

Cake Mix:

1 Box of Betty Crocker Sugar-Free Angel Food Cake Mix

1¼ cup cold water

Topping:

8 oz container Cool Whip Free Topping

1 lb strawberries, sliced

Instructions

  1. Preheat oven to 375 degrees.
  2. In a large sized bowl, beat cake mix and cold water until well blended.
  3. Pour batter into paper baking cups, until each cup is ¾ of the way full. (*Hint* Use a small ladle or spoon to fill the cups with the batter, because contents will be thick and may be difficult to pour.)
  4. Refrigerate remaining batter while cupcakes are baking.
  5. Bake for 12 to 20 minutes, or until golden brown.
  6. After the cupcakes have cooled, spread a small amount of Cool Whip Free Topping on each.
Leadership lived

University of Illinois Springfield
One University Plaza
Springfield, Illinois 62703-5407
217-206-6600

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