February 27, 2007

Blueberry-Pecan Pancakes

Posted in recipes at 11:47 pm by virtualhealthyliving

Make it a good morning. You can make delicious pancakes with fresh or frozen blueberries.

Original recipe yield: 6

Prep Time: 10 Minutes
Cook Time: 15 Minutes
Ready In: 25 Minutes


  • 1 cup soy milk
  • 1/2 cup water
  • 1 cup whole wheat flour
  • 1/2 cup stone ground cornmeal
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 cup fresh blueberries
  • 2 tablespoons vegetable oil
  • Directions:

    1. Preheat oven to 200 degrees F (95 degrees C).
    2. In a small bowl combine the soy milk and water.
    3. In a large bowl, combine the flour, cornmeal, baking powder, baking soda and salt. Stir in the soy milk mixture just until combined. Fold in the blueberries and let the batter sit for 5 minutes.
    4. Lightly oil a skillet or griddle and heat over medium heat. Pour about 1/4 cup of batter onto the hot griddle and cook until pancakes are bubbly on top and edges are slightly dry looking. Turn and cook until pancakes are browned. Transfer to a baking sheet and keep warm in the oven while cooking the remaining batter. Serve warm with syrup or jam.

    Nutrition Info
    Amount Per Serving
    Calories: 173
    Total Fat: 6.2g
    Cholesterol: 0mg
    Sodium: 295mg
    Total Carbs: 26.7g
    Dietary Fiber: 4.4g

    Protein: 4.9g

    blueberry pancakes


    Banana Split Smoothie

    Posted in Uncategorized at 11:38 pm by virtualhealthyliving

    This is a nice breakfast meal that can help to get your metabolisn started to help burn fat and prevent obesity 

    What you need:

    1 banana

    1/2 cup low-fat vanilla yogurt

    1/8 cup frozen orange juice concentrate

    1/2 cup 1% milk

    2 teaspoons whey powder

    6 ice cubes, crushed

    How to prepare: Blend until smooth in blender. Makes 2 8-ounce servings.

    Calories per serving: 171; Protein: 8 g; Carbs: 33 g; Fat: 2 g; Saturated fat: 1 g; Sodium: 94 mg; Fiber: 2 g

    Carribean Chicken Salad

    Posted in recipes at 1:27 pm by virtualhealthyliving

    Tasty breakfast or brunch entree, high in fiber and protein 

    Prep time: about 15 minutes 
    Serves 4

    1 can (10 ounces) chunk white chicken in water, thoroughly drained
    1 can (8 ounces) pineapple chunks, thoroughly drained
    1/2 cup drained, canned water chestnuts, quartered
    1/3 cup sliced green onions
    3 tablespoons mayonnaise
    1 1/2 tablespoons minced gingeroot
    1 tablespoon fresh lime juice
    Salt and pepper, to taste
    2 papayas or 2 small melons, halved and seeded
    Lime or lemon wedges

    Toss the chicken, pineapple, water chestnuts and green onions.

    Mix the mayonnaise, ginger, lime juice and salt and pepper. Toss with the chicken mixture.

    Cut a thin slice from bottom of each fruit half to make a flat surface for plating; place halves on 4 serving plates. Mound the chicken salad in the fruit halves. Serve with lime or lemon wedges.

    Nutrition Information per serving:
    Calories 340; Fat 12g; Cholesterol 40mg; Sodium 350mg; Carbohydrate 41g; Fiber 6g; Protein 17g

    Recipe from www.mealtime.org

    Raspberry-Glazed Rosemary Chicken

    Posted in recipes at 12:53 am by virtualhealthyliving

    Easy yet gourmet appearance, chicken breasts are baked with rosemary, oregano, and sage rub; then topped with a honey mustard and raspberry-preserve glaze.
    Original recipe yield: 8 servings

    Prep Time 10 Min
    Cook Time 35 Min
    Ready In 45 Min


    1 tablespoon crushed rosemary
    1 teaspoon rubbed sage
    1/2 teaspoon dried oregano
    8 skinless, boneless chicken breast halves
    1/4 cup fat-free chicken broth
    1 cup raspberry preserves
    1/2 teaspoon honey mustard
    1 teaspoon chopped fresh rosemary leaves


    1. Preheat oven to 350 degrees F (175 degrees C).

    2. In a small bowl, stir together crushed rosemary, sage, and oregano.

    3. Rub one side of each chicken breast with herb mixture. Place chicken herb-side up in a baking dish, and pour broth over the chicken.

    4. Bake in preheated oven for 20 minutes.

    5. Place raspberry preserves in a microwave-safe bowl, and heat for 20 to 30 seconds to soften. Stir in honey mustard and rosemary.

    6. Spread about 1 tablespoon of preserve mixture over each breast. Bake 10 minutes more.

    Nutrition Information (Amount Per Serving):

    Calories: 240
    Total Fat: 1.6g
    Cholesterol: 68mg
    Sodium: 85mg
    Total Carbs: 28.1g
    Dietary Fiber: 0.2g
    Protein: 27.5g

    Recipe from allrecipes.com

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