Healthy Pineapple Whips Six Sisters

Healthy Pineapple Whips

Serves: 4 Prep time: 5 mins Cook time: 0 mins

Ingredients: 4 cups pineapple chunks, frozen 2 cups skim milk (can also use almond milk) 2-4 teaspoons honey (more or less, depending on how sweet you want it)

Directions: Place pineapple chunks, milk, and honey in a​ high-powered blender​ and blend until smooth. Pour into a glass and enjoy immediately.

Nutrition Facts:

Serving size: 1⁄4 of recipe	Amount per recipe: 4	Calories: 145	Total Fat: 0.2 g	Saturated fat: 0 g
Cholesterol: 2 mg	Sodium: 67 mg	Carbohydrates: 33.4 g	Sugar: 28 g	Protein: 4.9 g

Rosted Parmesan Potatoes

Roasted Parmesan Potatoes

Serves: 6 Prep time: 10 mins Cook time: 40 mins

Ingredients: 6 medium sized red potatoes, scrubbed and diced 3 Tablespoons olive oil 1⁄4 cup grated Parmesan cheese 1 1⁄2 teaspoons paprika 3⁄4 teaspoon garlic powder 1⁄2 teaspoon salt 1⁄4 teaspoon pepper

Directions: Preheat oven to 425 degrees. Line a large baking sheet with aluminum foil and spray with nonstick cooking spray. Dump diced potatoes on the foil-lined pan. Drizzle the olive oil over the potatoes and using your hands, gently toss the potatoes until oil has covered all the potatoes. In a small bowl, mix together the Parmesan cheese, paprika, garlic powder, salt and pepper. Sprinkle over the potatoes and once again use your hands to incorporate spices over the potatoes. Place pan in the oven and cook for 35-45 minutes, stirring every 10-15 minutes so that they are evenly cooked and don’t get burned on the bottom. When finished baking, remove from oven and sprinkle with additional salt and pepper if desired.

Nutrition Facts:

Serving size: 1⁄6 of recipe	Amount per recipe: 6	Calories: 212	Total Fat: 7.4 g	Saturated fat: 1.1 g
Cholesterol: 0 mg	Sodium: 207 mg	Carbohydrates: 34.5 g	Sugar: 2.3 g	Protein: 4.2 g

Sesame Broccoli Six Sisters

Sesame Broccoli

Serves: 6 Prep time: 5 mins Cook time: 10 mins

Ingredients: 1 pound fresh broccoli, cut into spears 1 1⁄2 Tablespoons water 1 Tablespoon reduced-sodium soy sauce 2 teaspoons olive oil 2 teaspoons balsamic vinegar 1 1⁄2 teaspoons honey 2 teaspoons sesame seeds, toasted

Directions: Place broccoli in a large microwave-safe pan (such as a glass pan). Add 1-2 Tablespoons of water and cover with plastic wrap. Microwave for 2-3 minutes or until broccoli is tender, but still has a little crunch to it. In a small saucepan, mix together soy sauce, olive oil, balsamic vinegar, and honey. Cook over medium heat until it's completely heated through. Transfer broccoli to a serving bowl and drizzle soy sauce mixture over the top, then sprinkle sesame seeds on top.

Nutrition Facts:

Serving size: 1⁄6 of recipe	Amount per recipe: 6	Calories: 48	Total Fat: 2 g	Saturated fat: 0 g
Cholesterol: 0	Sodium: 127 mg	Carbohydrates: 6 g	Sugar: 1.5 g	Protein: 3 g

Maple Glazed Turkey Breast

Maple Glazed Turkey Breast

Serves: 6 Prep time: 10 mins Cook time: 1 hour, 30 mins

Ingredients: 1 (3 pound) boneless turkey breast roast, thawed 1⁄2 cup pure maple syrup 1 teaspoon liquid smoke flavoring 1 teaspoon ground paprika 1⁄2 teaspoon salt 1⁄2 teaspoon pepper 1⁄2 teaspoon garlic powder 1⁄2 teaspoon onion powder 1⁄2 teaspoon dried crushed thyme 1 pinch cayenne pepper

Directions: Preheat an oven to 325 degrees F. Remove the plastic netting and wrap from the turkey roast, if any, but leave on string netting. Also remove and discard gravy packet, if any. Rinse the turkey with water and pat dry with paper towels. In a small bowl, mix together the maple syrup, smoke flavoring, paprika, salt, pepper, garlic powder, onion powder, thyme, and cayenne pepper, stirring to combine well. Brush the syrup mixture all over the turkey roast. Place the turkey, skin side up, on a baking rack set in a roasting pan. Roast in the preheated oven, basting occasionally, until the turkey is golden brown and a meat thermometer inserted into the center of the roast reads 170 degrees F, about 1 1⁄2 hours. Wrap the roast in foil, and let stand 10 minutes before removing the string netting for slicing.

Nutrition Facts:

Serving size: 1⁄6 of recipe	Amount per recipe: 6	Calories: 351	Total Fat: 5.9 g	Saturated fat: 1.8 g
Cholesterol: 120 mg	Sodium: 1734 mg	Carbohydrates: 32.9 g	Sugar: 15.8 g	Protein: 40.1 g

Easy Salmon Bake

Easy Salmon Bake

Serves: 4-6 Prep time: 10 mins Cook time: 20 mins

Ingredients: 1 large (16 ounce) salmon fillet 1 (16 ounce) bag frozen brussels sprouts 1 bunch of thin asparagus 2 Tablespoons of olive oil Garlic salt to taste Salt and pepper to taste Fish seasoning to taste 2 Tablespoons butter

Directions: Preheat oven to 400 degrees F.​ ​Spray 9x13” baking sheet with nonstick cooking spray.​ ​Place the salmon skin side down in the middle of the pan. Cook the brussels sprouts according to package directions. After they are cooked, place them on one side of the salmon. Place the raw asparagus on the other side of the of the salmon. Drizzle olive oil over both vegetables and sprinkle with garlic salt. Sprinkle salmon with salt, pepper, garlic salt, and fish seasoning (we love lemon dill fish seasoning). Cut butter into small pieces and place it on top of salmon. Bake for 20 minutes (or until salmon is cooked through - check the thickest spot). Serve salmon with brussels sprouts and asparagus on the side. Note: If your family does not like brussel sprouts or asparagus, you can substitute other vegetables such as sliced carrots or sliced zucchini.

Nutrition Facts:

Serving size: 1⁄6 of recipe	Amount per recipe: 6	Calories: 222	Total Fat: 13.5 g	Saturated fat: 3.9 g
Cholesterol: 44 mg	Sodium: 81 mg	Carbohydrates: 9.8 g	Sugar: 3 g	Protein: 18.9 g

Hawaiian Grilled Pork Chops and Peppers Six Sisters

Hawaiian Grilled Pork Chops and Peppers

Serves: 8 Prep time: 15 mins Cook time: 12 mins

Ingredients: 1 1⁄2 cups pineapple juice 2⁄3 cup soy sauce 2⁄3 cup vinegar 1 cup brown sugar 1⁄2 cup water 5 Tablespoons cornstarch 2 onions, diced 2 red peppers, diced 2 zucchini squash, diced 2 green peppers, diced 8 boneless pork chops 4 cups brown rice, cooked

Directions: In a saucepan over medium heat, mix together juice, soy sauce, vinegar, brown sugar, water, and cornstarch. Bring to a boil, let cook at a rolling boil for 2 minutes, then remove from heat and set aside. Take two 12" pieces of tin foil and perpendicularly overlap them in the center (your foil pieces should then look like an "x"). Roll up all the edges of the foil so that you are left with a "foil bowl" that has about a 10" diameter. Placed your diced vegetables inside of the foil bowl. Preheat grill to medium high heat. Place pork chops on top of grill and sprinkle with salt and pepper. Let cook for a couple of minutes, or until grill marks start to appear. Flip over and pour some of the Hawaiian sauce on top. Place the foil bowl of vegetables on the grill over medium high heat and cook them at the same time as the pork chops. While cooking, pour some of the Hawaiian sauce on top and mix so that all the vegetables are coated in the sauce. Let the meat cook until it is no longer pink and has reached an internal temperature of 165 degrees. Let the vegetables cook until they start to become tender. Remove meat and vegetables from grill and serve over 1⁄2 cup of brown rice. Drizzle more of the Hawaiian sauce on top if desired. Note: To decrease calories and carbs, omit rice.

Nutrition Facts:

Serving size: 1⁄8 of recipe	Amount per recipe: 8	Calories: 529	Total Fat: 12.2 g	Saturated fat: 3.4 g
Cholesterol: 97 mg	Sodium: 322 mg	Carbohydrates: 67.3 g	Sugar: 24.8 g	Protein: 40.3 g

Five Star Black Bean Chili Six Sisters

Five Star Black Bean Chili

Serves: 8 Prep time: 15 mins Cook time: 25 mins

Ingredients: 3 celery ribs, chopped 1 large onion, diced 1 red bell pepper, diced 1 green bell pepper, diced 1 jalapeno pepper, seeded and chopped 2 tablespoons olive oil 4 teaspoons minced garlic 2 (14.5 ounce) cans vegetable broth 1 (10 ounce) can diced tomatoes with green chilis 3 teaspoons ground cumin 1 teaspoon hot sauce 1⁄4 teaspoon pepper 1 bay leaf 3 (15 ounce) cans black beans 1 teaspoon lime juice 1⁄2 cup reduced-fat sour cream 1⁄4 cup chopped green onions

Directions: In a large saucepan, saute the celery, onion, red pepper, green pepper and jalapeno in oil over medium high heat until tender. Add garlic; cook 1 minute longer. Stir in the broth, tomatoes, cumin, hot sauce, pepper, bay leaf, and black beans (rinse and drain the beans before using). Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Discard bay leaf. Stir in lime juice. Garnish each serving with 1 tablespoon sour cream and 1 1⁄2 teaspoons green onion.

Nutrition Facts:

Serving size: 1⁄8 of recipe	Amount per recipe: 8	Calories: 265	Total Fat: 8.3 g	Saturated fat: 2.6 g
Cholesterol: 6 mg	Sodium: 1251 mg	Carbohydrates: 36.4 g	Sugar: 4.1 g	Protein: 13.3 g

Oven Fried Parmesan Chicken Six Sisters

Oven-Fried Parmesan Chicken

Serves: 6 Prep time: 15 mins Cook time: 45 mins

Ingredients: 1 egg, beaten 3 Tablespoons skim milk 1⁄2 cup grated Parmesan cheese 1⁄4 cup dry bread crumbs 1 teaspoon dried oregano, crushed 1⁄2 teaspoon paprika 1⁄8 teaspoon pepper 2 pounds chicken drumsticks 2 tablespoons margarine or butter, melted

Directions: Line a large baking sheet with foil and spray with nonstick cooking spray. Combine egg and milk in a small bowl. Combine Parmesan cheese, bread crumbs, oregano, paprika, and pepper in a shallow dish. Skin chicken if desired. Dip chicken pieces into egg mixture; coat with crumb mixture. Arrange chicken on prepared baking pan so pieces don't touch. Drizzle chicken with the melted margarine or butter. Bake in a 375 degree F oven for 45 to 55 minutes or until chicken is tender and no longer pink. Do not turn chicken pieces during baking. Serve and enjoy.

Nutrition Facts:

Serving size: 1⁄6 of recipe	Amount per recipe: 6	Calories: 277	Total Fat: 16 g	Saturated fat: 5 g
Cholesterol: 112 mg	Sodium: 306 mg	Carbohydrates: 4 g	Sugar: 0 g	Protein: 28 g

Taco Salad Casserole Six Sisters

20 Minute Taco Salad Casserole

Serves: 6 Prep time: 15 mins Cook time: 4 mins

Ingredients: 1 pound ground beef 1⁄4 onion, diced 1⁄4 green pepper, diced 1 cup crushed tortilla chips 1 (16 ounce) can refried beans 1⁄2 cup water 1 (1 ounce) package taco seasoning 1 cup shredded cheddar cheese 1 cup shredded lettuce (opt. topping) 1 tomato, diced (opt. topping) 1 (2.25 ounce) can sliced olives (opt. topping) 1⁄2 cup sour cream (opt. topping) 1 (12 ounce) bag frozen corn (opt. side)

Directions: In a large skillet, cook beef, onion, and green pepper over medium heat, stirring occasionally until meat is browned. While the meat is browning, spread 1 cup crushed tortilla strips in the bottom of a greased 8x8" pan. Heat the refried beans in a small, microwaveable bowl (about 60 seconds) until they are warmed through. Spread the refried beans gently over the top of the tortilla chips. Once the meat is browned, drain and return to stove. Add 1⁄2 cup of water and taco seasoning to the meat mixture, and stir until completely combined. Pour browned meat mixture over the top of the refried beans. Top with the cup of cheddar cheese, and then broil in the oven for 2-4 minutes (until the cheese is melted and starts to bubble). Top with your favorite salad toppings and serve warm. If desired, serve with frozen corn, prepared according to package directions. Note: Nutrition facts do not include optional toppings or side dish.

Nutrition Facts:

Serving size: 1⁄6 of casserole	Amount per recipe: 6	Calories: 300	Total Fat: 12.5 g	Saturated fat: 6.4 g
Cholesterol: 95 mg	Sodium: 415 mg	Carbohydrates: 13.4 g	Sugar: 0.6 g	Protein: 32.4 g

Chocolate Banana Cake Six Sisters

Chocolate Banana Cake

Serves: 16 Prep time: 15 mins Cook time: 30 mins

Ingredients: 3 bananas 1⁄2 cup brown sugar 1⁄4 cup honey 1⁄2 cup unsweetened applesauce 1 teaspoon vanilla extract 1 large egg 1 cup white whole wheat flour 1⁄2 cup unsweetened cocoa powder 1 teaspoon baking soda 1⁄2 teaspoon salt 3⁄4 cup semi-sweet mini chocolate chips, divided

Directions: Preheat oven to 350 degrees F. Mash the bananas in a bowl, then beat in the brown sugar and honey until all the sugar is dissolved. Add in the applesauce, vanilla, and egg. Mix together. In a separate bowl, mix together the flour, cocoa powder, baking soda and salt. Add the dry ingredients to the wet ingredients and mix until completely combined. Fold in 1⁄2 cup of the chocolate chips. Pour batter into a greased 8x8-inch baking dish. Sprinkle the top with remaining chocolate chips. Bake for 25 to 35 minutes. Check the center with a toothpick to determine if the cake is done.

Nutrition Facts:

Serving size: 1/16 of cake	Amount per recipe: 16	Calories: 136	Total Fat: 3.6 g	Saturated fat: 2 g
Cholesterol: 12 mg	Sodium: 160 mg	Carbohydrates: 26.4 g	Sugar: 16.4 g	Protein: 2.7 g