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Rachael Ray's 30-Minute Healthy Recipes

Whole Grain

Foods with whole grains are very healthy. Trying to incorporate them into your diet can be a challenge at first. These ideas will help you to start on a healthier diet.


Whole Grain Is Good For You Really

These recipes use whole grain products. Kids as well as adults will love these low calorie high flavor burgers. Make it a complete meal with the oven fried potatoes and a green salad. The average adult needs 2 servings daily of whole grains. This is one of those recipes that blend good taste with good health. These recipes combine protein, fiber and calcium.

Whole foods such as whole grains are higher in fiber that aids the body in eliminating toxins. Whole grains are more filing.

Bread serving size = 2 slices bread or a whole grain bun

Almost Fast Food Burgers for Dinner

Ingredients:

*1 tbsp low fat mayonnaise
*1/2 tsp ketchup
* 1/2 tsp yellow mustard
*1/4 lb lean ground beef
*1 slice American cheese
*1 whole grain or whole-wheat hamburger bun
*1/4 cup chopped romaine lettuce leaves
*1 thin slice red onion
*3 dill pickle rounds

Instructions:

1. Combine mayonnaise ketchup and mustard
2. Stir until blended
3. Set aside
4. Shape beef into patties about Ĺ wider than bun
5. Preheat medium nonstick skillet or grill rack on high heat
6. Place patty on pan or grill
7. Cook 1-2 minutes per side or until desired doneness
8. Donít smash burger with spatula
9. About 30 seconds before burger is cooked, top with cheese
10. Place bun halves cut side down on pan or grill
11. Cook for 45 seconds or until toasted
12. Place bun bottom on serving plate
13. Top with patty, lettuce onion and pickles
14. Spread reserved sauce evenly over inside of bun top
15. Flip burger
16. Serve

Oven French Fries

Ingredients:

*4 large potatoes
*2 tbsp. Peanut or safflower oil

Tip: You can substitute butter buds in lieu of oil

Instructions:

1. Pre heat oven to 475 degrees
2. Scrub potatoes and cut in long strips, about 1/2 inches wide.
3. Drop into ice water
4. Cover and chill for 1-2 hours.
5. Remove strips from water and dry thoroughly
6. Place strips and oil in a deep bowl
7. Toss until all potatoes have a light coating of oil
8. Spread fries in a single layer in a shallow baking pan
9. Bake for 30-35 minutes
10. Stir fries occasionally to brown on all sides

Yield: 8 servings





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