Food for Thought — Healthy Recipes

Carrott Apple Muffins
Chipolte Chicken Fajitas
Turkey Kielbasa and Cabbage

SPARTANBURG — Learning new ways to eat is essential to a healthy diet. Reducing the intake of fat, salt and sugar while replacing it with vegetables, fresh fruit and whole grains can prove to be a beneficial dietary change.

Healthier eating habits require a balance of variety and stability.

Variety is the source of the perfect balance of nutrition in a diet. Implementing different food items from each food group can revolutionize your diet, while providing the necessary nutrition.

Stability in a diet allows you to practice moderation without overeating. Having stable eating habits establishes an enjoyable discipline that every healthy eater strives for.

A Healthy Life

Healthy eating and disease prevention go hand in hand. Forming healthy eating habits contributes not only to a longer life, but to a more enjoyable one. The right nutrition provides a healthier quality of life.


Below are some quick and healthy recipes that will keep you satisfied on fewer calories.

Carrot Apple Muffins


• 1 1/4 cup whole wheat flour

• 1/4 cup sugar

• 1 teaspoon ground cinnamon

• 1/2 teaspoon baking powder

• 1/2 teaspoon baking soda

• 1/4 teaspoon fine sea salt

• 1 cup grated carrots

• 1/2 cup unsweetened applesauce

• 2 large eggs, lightly beaten

• 1/4 cup milk

• 1/4 cup canola

• 1 teaspoon pure vanilla extract


Preheat the oven to 350°F. Butter and flour a 12-cup standard muffin tin or use muffin papers. Set aside. In a large bowl, whisk together flour, sugar, cinnamon, baking powder, baking soda and salt. In a separate bowl, combine carrots, applesauce, eggs, milk, oil and vanilla. Add half the carrot mixture to the flour mixture, stir until blended then add the rest pf the carrot mixture. Spoon batter into muffin cups and bake about 20 minutes or until a toothpick in the center of a muffin comes out clean. Serve warm.

Nutritional Information

Per Serving: Serving size: 1 muffin, 150 calories (60 from fat), 7g total fat, 1g saturated fat,45mg cholesterol, 170mg sodium, 19g carbohydrates, (2 g dietary fiber, .7g sugar), 4g protein.

Source: Whole Foods

Chipotle Chicken Fajitas

Meal: Lunch

Serves: 3

Preparation Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes


• 1 pound (about 6) boneless, skinless chicken thighs, cut lengthwise into strips about 1-inch wide

• 1 chipotle en adobo, minced (about 1 tablespoon)

• 2 teaspoons kosher salt

• 1 tablespoon vegetable oil

• 1 medium red onion, quartered and sliced crosswise 1/2-inch thick

• 3 medium cloves garlic, thinly sliced (about 2 tablespoons)

• 2 medium bell peppers, stemmed, seeded, quartered lengthwise, and sliced into 1/2-inch strips

• 1/2 cup low-sodium chicken broth or water

• 2 teaspoons roughly chopped fresh oregano

• 6 to 8 flour tortillas, warmed, for serving

• Pico de Gallo salsa, optional for serving

• Guacamole, optional for serving

• Sour cream, optional for serving


Place chicken in a bowl, add chipotle, and salt and toss until meat is well coated. Set aside.

Heat 1 teaspoon of the oil in a large frying pan over medium-high heat. When it smokes, add half of chicken and cook until golden brown on both sides, about 1 to 2 minutes per side. Remove to a plate and, return pan to stove, add 1 more teaspoon of the oil, and repeat with second batch.

Add remaining 1 teaspoon of the oil, add onion and garlic and cook until golden and soft, about 2 minutes. Add peppers and cook until softened and golden brown, about 3 to 5 minutes.

Return chicken and any accumulated juices to pan, add broth and cook until sauce is slightly reduced, chicken is cooked through, and peppers are soft, about 5 to 7 minutes. Stir in oregano, taste, and adjust seasoning, as necessary. Serve immediately over steamed rice or potatoes.

Serves: 4 (includes 8 tortillas and no additional options for serving); Calories: 366; Total Fat: 13 grams; Saturated Fat: 2.5 grams; Protein: 28 grams; Total carbohydrates: 34 grams; Sugar: 5 grams; Fiber: 3 grams; Cholesterol: 94 milligrams; Sodium: 1494 milligrams.


Turkey Kielbasa and Cabbage

Yields 6 servings


• Cooking spray

• 1 small head of cabbage, cored and cut into wedges (about 2 1/2 pounds)

• 1 medium onion, halved and thinly sliced

• 1⁄2 teaspoon kosher salt

• 1⁄2 teaspoon black pepper

• 1 cup chicken broth

• 1 tablespoon brown mustard

• 1 pound kielbasa, cut into 3-inch pieces


Coat the slow cooker crock with cooking spray. Add all the ingredients except the kielbasa to the crock, tossing so that the cabbage is well-coated with the broth and seasonings. Top mixture with kielbasa.

Cover and cook on low for 7 hours; give mixture a good stir, then cook 1 hour more.


Carrott Apple Muffins Apple Muffins

Chipolte Chicken Fajitas Chicken Fajitas

Turkey Kielbasa and Cabbage Kielbasa and Cabbage
Recipes for breakfast, lunch, and dinner

The information for this story was provided by the Spartanburg Regional Healthcare System.

The information for this story was provided by the Spartanburg Regional Healthcare System.