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Healthy and Tasty RecipesHealthy and Tasty RecipesHealthy and Tasty RecipesHealthy and Tasty Recipes

Red wine, in moderation, has long been thought of as heart healthy. The alcohol and certain

substances in red wine called antioxidants may help prevent heart disease by increasing levels

of "good" cholesterol and protecting against artery damage.

While the news about red wine might sound great if you enjoy a glass of red wine with your

evening meal, doctors are wary of encouraging anyone to start drinking alcohol. That's because

too much alcohol can have many harmful effects on your body.

Reference: The Mayo Clinic

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WATERMELON LEMONADE

Prep Time: 15 min

Start to Finish: 1hr 15mins

Makes: 12 servings

3lbs watermelon (without rind),

seeded and cut into chunks

3 or 4 medium lemons

2 medium limes

4 cups cold water

1cup sugar

Lemon or Watermelon Slices if desired

1. In blender, place watermelon. Cover; blend on medium speed for about 45 seconds or until

smooth. Strain through fine mesh strainer into 2 quart or larger pitcher

2. Squeeze juice from lemons & limes add to watermelon puree. Stir in cold water and sugar.

Refrigerate 1 hr.

3. Stir before serving. Serve over Ice. Garnish with watermelon/lemon slice.

Nutritional information 1 serving: Calories 120 (calories from fat 0) Total Fat 0g (Saturated Fat 0 g, Trans Fat 0g)

Recipe Tip Honeydew melon balls taste great and add a

colorful touch. To make melon balls, scoop out

balls from honeydew melon with a melon baller.

Freeze balls about 1 hr or until frozen. Just before

serving, float balls in lemonade.

TRIMMED EGGNOG

Prep Time: 35 min

Start to Finish: 2 hr 25 min

Makes: 10 servings

2 eggs plus 2 egg whites, slightly beaten

1/3-cup sugar

2-¼ cups fat-free (skim) milk

1 teaspoon Vanilla

2 cups frozen (thawed Fat-Free whipped topping)

½ cup light rum*

1 or 2 drops of yellow food coloring, if desired

Ground nutmeg

Dash salt

1. In 2-quart heavy saucepan, mix eggs, sugar and salt. Gradually stir in milk. Cook over medium heat 10 to15 minutes,

stirring constantly, until mixture just coats a metal spoon. Remove from heat; stir in vanilla. Place saucepan in cold

water until custard is cool. If custard curdles, beat vigorously with hand beater until smooth.) Cover; refrigerate at

least 2 hrs but no longer than 24 hours.

2. Gently Stir 1 cup of the whipped topping, the rum and food color into custard.

3. Pour custard mixture into small punch bowl. Drop remaining whipped topping in mounds onto custard mixture.

Sprinkle with nutmeg. Serve Immediately. Store any remaining eggnog covered in refrigerator for up to 2 days

*2 tablespoons run extract and 1/3cup milk can be substituted for the rum.

Nutritional Information: 1 serving: Calories 120 (calories from fat 30) Total Fat 3g (Saturated Fat 2 g, Trans Fat 0g)

CHOCOLATE-PEANUT BUTTER-BANANA SMOOTHIES

Prep Time: 5 min

Start to finish: 5 min

Makes: 2 servings

2 cups light chocolate soymilk

2 tablespoons creamy peanut butter

1 large banana- Frozen

1. Cut banana into 1-inch chunks. Place banana and remaining ingredients in blender or food

processor, Cover; blend on high speed for about 30 seconds or until smooth

2. Pour into 2 glasses. Serve Immediately

Nutritional Information: 1 serving: Calories 260 (calories from fat 90); Total Fat 10 g (Saturated Fat 1 1/2g, Trans Fat 0g)

MIXED BERRY SMOOTHIES

Prep Time: 10 min


Makes: 3 servings

1 cup Yoplait 99% fat free creamy strawberry Yogurt

(From 2-lb container)

1-cup fat free (skim) milk

1 tablespoon powdered sugar

1 bag (14 to 16oz) frozen mixed berries

(strawberries, blackberries, blueberries and raspberries),

slightly thawed, (can use fresh fruit, if desired)

1. In blender or food processor, place yogurt, milk and powdered sugar. Cover; blend on high speed

about 30 seconds or until smooth

2. Add half of the berries. Cover; blend on high speed about 1 minute longer, adding a small amount

of additional milk if necessary, until smooth. Garnish with Fresh Fruit. Serve immediately

Nutritional Information: 1 serving Calories 250 (calories from fat 10); Total Fat 1g (Saturated Fat 0g, Trans Fat 0g)

SPICED CARAMEL-BANANA SMOOTHIES

Prep Time: 10 min


Makes: 2 servings

1 container (6oz) Yoplait Thick & Creamy

low-fat Crème Caramel yogurt

1 ripe medium banana, cut into chunks

1 ¼ cup soymilk

1 tablespoon caramel fat-free topping

1-½ cups crushed ice

¼ teaspoon ground cinnamon

1/8-teaspoon ground cardamom

1/8-teaspoon ground ginger

1/8-teaspoon ground cloves

1. In blender or food processor, place ingredients. Cover; blend on high speed about 1 minute or

until smooth.

2. Pour into 2 glasses; Serve Immediately

Nutritional Information: 1 serving; Calories 190 (calories from fat 20); Total Fat 2 g (Saturated Fat 0g, Trans Fat 0g)

SPARKLING RASPBERRY TEA

Prep Time: 5 min

Start to Finish: 5 min

Makes: 6 servings

2 cups cold brewed tea

2 cups chilled raspberry or cranberry-raspberry juice

2 cups chilled sparkling water

Raspberries, lime slices or lemon slices; if desired

Fresh mint leaves if desired

3. In large pitcher, mix tea, juice, and sparkling water

4. Serve tea over ice, Garnish with Raspberries and mint leaves.

Nutritional Information: 1 serving (1 cup) Calories 40 (calories from fat 0); Total Fat 0g (Saturated Fat 0g, Trans Fat0g)

Adding some spice to life is healthy…

Cinnamon

Can lower blood sugar, triglycerides, LDL, and total cholesterol in people with type 2

Diabetes. Aim for one-fouth to one-half teaspoon of cinnamon twice a day

Garlic

One or two cloves weekly provide cancer protective benefits.

Oregano

Oregano has the highest antioxidant activity of 27 fresh culinary herbs

Reference: Fitness Magazine

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TOMATO-ARTICHOKE CROSTINI

Prep Time: 25 min


Makes 20 servings

40 slices (1/2-inch thick) baguette French bread

1 jar (6oz) marinated artichoke hearts, drained

2 cups chopped, seeded Roma tomatoes (6 to 7 medium)

2 tablespoons chopped fresh basil leaves

½ teaspoon salt

1/8- teaspoon coarse ground black pepper

cooking spray

1. Heat oven to 325. Line cookie sheet with foil. Place bread slices on cookie sheet; lightly spray

bread with cooking spray,

2. Bake 6 to 9 minutes or until crisp. Remove from cookie sheet to cooling rack. Cool completely,

about 20 minutes

3. Meanwhile, coarsely chop artichokes. In medium bowl, mix artichokes and remaining ingredients.

4. Serve Artichoke mixture with toasted bread slices

Nutritional Information: 1 serving: Calories 45 (calories from fat 5); Total Fat 1g (Saturated Fat 0g, Trans Fat 0g)

SUMMER PORK KABOBS

Prep Time: 10 min


Makes: 4 servings

4 boneless pork loin chops ¾-inch thick (1lb)

½ teaspoon seasoned salt or dried pork seasoning

2 small zucchini, cut into 12 (1-inch) pieces

8 mushrooms

1 medium red bell pepper cut into 12 pieces

½ cup apricot preserves

1-tablespoon cider vinegar

1. Heat gas or charcoal grill. Sprinkle pork chops with seasoned salt; cut each chop into 4 pieces.

Alternately thread pork pieces, zucchini, mushrooms and bell peppers equally onto each of 4 (12 to

14 inch) metal skewers. In small bowl, mix preserves and vinegar

2. When grill is heated, place kabobs on gas grill over medium heat or on charcoal grill over medium

coals. Brush kabobs with preserves mixture. Cover grill. Cook 5 to 7 minutes. Turn kabobs; brush

with preserves mixture. Cook covered 5 to 7 minutes longer until pork is no longer pink in center.

Nutritional Information: 1 serving: Calories 310 (calories from fat 80); Total Fat 9g (Saturated Fat 3g, Trans Fat 0g)

THREE-CHEESE AND BACON SPREAD

Prep time: 15 min


Makes: 8 servings (about 2 tablespoons spread, 4 crackers and 1 apple slice each)

4oz (1/2 of 8oz package) fat-free cream cheese, softened

1/3 cup shredded reduced-fat cheddar cheese

1 tablespoon grated Parmesan cheese

2 tablespoons fat-free (skim) milk

1/8-teaspoon paprika

¼ cup raisins

2 tablespoons real bacon bits

2 medium green onions, thinly sliced (2 tablespoons)

16 whole-grain crackers

1 large red apple, sliced

Dash of pepper

1. In small bowl, beat cream cheese, cheddar cheese, Parmesan cheese, milk, paprika, and pepper with

electric mixer on medium speed until smooth

2. Stir in raisins, bacon bits, and onions until well blended

3. Serve spread with crackers and apple slices

Nutritional Information: 1 Serving Calories 100 (calories from fat 20); Total fat 2 1/2g (Saturated Fat 1g, Trans Fat 0g)

PEANUT BUTTER AND BANANA WRAPS

Prep Time: 10 min


Makes: 4 servings

½ cup reduced-fat creamy peanut butter spread

4 whole wheat or regular flour tortillas (8 to 10 in)

¼ honey

2 small Bananas sliced

¼ cup miniature semisweet chocolate chips if desired

1. Spread 2 tablespoons of the peanut butter evenly over each tortilla. Drizzle 1 tablespoon of the

honey over each tortilla. Top with banana slices and chocolate chips

2. Roll up tortillas secure with toothpicks.

Nutritional Information: 1 serving Calories 410 (calories from fat 120) Total Fat 14g (Saturated Fat 3g, Trans Fat 0g)

SOUTHWEST TACO DIP

Prep Time 10 min

Start to finish: 10min

Makes: 8 servings (2 tablespoons dip each)

2 cups Yoplait All Natural Fat Free plain yogurt

(from 2lb container)

¼ cup reduced-fat mayonnaise or salad dressing

2 tablespoons Old El Paso taco seasoning mix

¼ cup chopped green onions

2 tablespoons chopped tomato

Pita chips, tortilla chips, or fresh vegetables

1. Mix first 5 ingredients. Top with chopped tomato

2. Serve with chips or vegetables for dipping

Nutritional Information: 2 tablespoons: Calories 60 (calories from fat 20), Total Fat 2 1/2g (Saturated Fat 0g, Trans Fat 0g

SKINNY CRAB DIP

Prep Time: 5 min

Start to finish: 3 hr 5 min

Makes; 12 servings, 2 tablespoons each

2 oz fat-free cream cheese or

1/3-less fat cream cheese (Neufchatel), softened

2 tablespoons fat-free mayonnaise or salad dressing

2 tablespoons finely chopped chives or green onions

2 teaspoons lemon juice or white wine vinegar

1 tablespoon chopped fresh dill or 1 teaspoon dried dill weed

1/8-teaspoon salt

1/8-teaspoon pepper

2 cans (8oz each) crabmeat, well drained

1. In a medium bowl, combine cream cheese and mayonnaise. Stir until very smooth. Add chives or

green onions, lemon juice or vinegar, dill, salt and pepper, Stir to mix thoroughly.

2. Stir in crab. Cover and refrigerate several hours before serving.

Nutritional Information: 1 serving: Calories 40 (calories from fat 0); Total Fat 1/2g (Saturated Fat 0g, Trans Fat 0g)

WARM SOUTHWEST SALSA WITH TORTILLA CHIPS

Prep Time: 20 min

Start to finish 30 min

Makes: 20 servings (¼ cup salsa and 4 chips each)

2 cans (10oz each) petite diced tomatoes

with lime juice and cilantro, drained

1 can (15oz) Progresso black beans, drained, rinsed

1 cup Green Giant Valley Fresh Steamers Niblets

frozen corn

½ cup finely chopped green bell pepper

2 medium tomatillos, husks removed,

rinsed and finely chopped (about ½ cup)

1 jalapeno chile, seeded, finely chopped

1 clove garlic, finely chopped

1-teaspoon chili powder

½ teaspoon ground cumin

½ cup shredded Mexican cheese blend (2oz)

12oz yellow tortilla chips

2 tablespoons chopped fresh cilantro, if desired

1. Lightly spray 1 ½ quart round microwavable casserole with cooking spray. In large bowl, mix all

ingredients except cheese, tortilla chips and cilantro. Spoon into casserole. Sprinkle cheese evenly

over top.

2. Microwave uncovered on high 5 to 7 minutes or until warm. Sprinkle with cilantro. Place casserole

on large round platter; surround with tortilla chips serve immediately. (Salsa will be saucy, serve

with slotted spoon.

Nutritional information: 1 serving Calories 140 (calories from fat 50), Total Fat 5g (Saturated Fat 1g, Trans Fat 0g)

STRAWBERRY FRUIT DIP

Prep Time: 5 min

Start to finish: 1hr 5 min

Makes: about 1 cup dip

1 bag (16oz) frozen unsweetened whole strawberries,

thawed, drained

½ cup seedless strawberry spreadable fruit

1. In a blender or food processor, cover and blend strawberries until smooth. Pour into medium bowl.

Stir in spreadable fruit.

2. Cover; refrigerate about 1 hour or until chilled. Serve with cut-up fresh fruit.

Nutritional Information: 1 tablespoon Calories 35(calories from fat 0); Total Fat 0g (Saturated Fat 0g, Trans Fat 0g)

Soup & Salad

Lowering high blood cholesterol

Eating certain foods rich in fiber can help lower blood cholesterol.

Here are some simple tips to help you add fiber to your diet:

� Eat more fruits and vegetables—at least 2 cups of fruit and 21⁄2 cups of vegetables

a day.

� Choose a variety of fiber sources each day. For example, high- fiber foods like

berries, citrus fruits, oatmeal, and beans—plus dark green vegetables and whole

grain bread and cereal.

� Keep bags of frozen vegetables in your freezer. Add a few handfuls to soups, sauces,

casseroles or pasta dishes. Or, lightly defrost in the microwave and add to salads.

� Serve entrees like sliced steak, chicken or fish on a "bed" of grilled zucchini,

sautéed spinach or sliced onions.

� Order pizza with vegetable toppings such as broccoli, spinach, mushroom and green

pepper.

� Snack on air-popped popcorn, dry roasted nuts and seeds. Even your favorite

whole-grain cereal is a satisfying, fiber-filled snack.

*Check with your registered dietitian or healthcare provider concerning the appropriate use of fiber supplements.

Reference: United States Department of Agriculture

Tuna-Macaroni Salad

Prep time: 20 min


Makes: 6 servings

1 package (7oz) elbow macaroni

½ cup frozen green peas, thawed

½ cup reduced-fat mayonnaise or salad dressing

½ cup Yoplait plain or fat-free yogurt

2 teaspoons lemon juice

½ teaspoon salt

¼ teaspoon pepper

1 can (9oz) tuna in water drained

½ cup shredded sharp reduced-fat cheddar cheese (2oz)

¼ cup sweet pickle relish, if desired

1 medium stalk celery, chopped (1/2 cup)

1 small onion, chopped (1/4 cup)

1. Cook macaroni as directed on package, adding peas for last 4 to 6 minutes of cooking. Rinse with

cold water and drain.

2. In large bowl, mix mayonnaise and yogurt, lemon juice, salt and pepper. Stir in, macaroni, peas and

remaining ingredients. Cover and refrigerate at least 1 hour to blend flavors.

Nutritional Information: 1 Serving/1 cup Calories 290 (calories from fat 80); Total Fat 9g (Saturated fat 1 ½ g, Trans Fat 0g)

TROPICAL SALSA-TOPPED CHICKEN SALAD

Prep Time: 15 min


Makes: 2 servings

2 cups (4oz each) tropical fruit in lightly

sweetened juice (from 16 oz package)

1 teaspoon grated lime peel

¼ teaspoon salt

2 boneless skinless chicken breasts cut into 1-inch pieces

½ medium red bell pepper, chopped (1/2 cup)

2 medium green onions, sliced (1/2 cup)

1 tablespoon finely chopped fresh cilantro

1 bag (6oz) fresh baby spinach leaves

1 tablespoon flaked coconut

1. Drain fruit cup, reserving juice. In small bowl, mix 2 tablespoons reserved juice, the lime peel and

salt. Add chicken pieces; toss to coat. Cover; refrigerate 15 minutes, stirring once

2. Meanwhile, in medium bowl, mix drained fruit, bell pepper, onions and cilantro; set aside.

3. Heat 10-inch nonstick skillet over medium-low heat. Add chicken with marinade. Cook 6 to 8

minutes, stirring frequently, until chicken is brown on outside and no longer pink in center

4. In large bowl, toss spinach with remaining reserved juice. On 2 dinner plates, arrange spinach. Top

with chicken and fruit mixture. Sprinkle with coconut.

Nutritional Information: 1 Servings Calories 310 (calories from fat 50); Total Fat 5g (Saturated fat 2g, Trans Fat 0g)

SPINACH PASTA SALAD

Prep time: 30 min


Makes: 6 servings

3 cups uncooked bow-tie pasta (6oz)

1 small tomato, cut into quarters

1/3-cup basil pesto

¼ teaspoon salt

¼ teaspoon pepper

4 cups bite-size pieces spinach leaves

2 medium carrots, thinly sliced (1 cup)

1 small red onion, thinly sliced

1 can (14oz) quartered artichoke hearts, drained rinsed

1. Cook and drain pasta as directed on package. Rinse with cold water; drain.

2. Meanwhile, in food processor or blender, place tomato, pesto, salt and pepper, Cover. Process 30

seconds

3. Toss pasta, pesto mixture and remaining ingredients

Nutritional Information: 1 Servings Calories 240 (calories from fat 70); Total Fat 8g (Saturated fat 1 ½ g, Trans Fat 0g)

GRILLED CHICKEN KABOB CAESAR SALAD

Prep Time: 30 min


Makes: 4 servings

1-pound boneless skinless chicken breast

cut into 1-inch pieces

8 medium green onions; cut into 4-inch pieces

1 large red bell pepper, cut into wedges

¾ cup fat-free Caesar dressing

1 bag (10oz) ready-to-eat romaine lettuce

½ cup croutons

¼ cup shredded Parmesan cheese (1oz)

1. Heat coals or gas grill for direct heat. Thread chicken, onions, and bell peppers alternately on each

of 4 10-inch metal skewers, leaving space between each piece. Reserve ½ cup of the dressing for

serving. Brush skewers with remaining ¼ cup dressing.

2. Cover and grill kabobs 4 to 6 inches from medium heat 10 to 12 minutes or until chicken is no

longer pink in center

3. Arrange kabobs on romaine; top with croutons and cheese. Serve with reserved ½ cup dressing.

Nutritional Information: 1 Servings Calories 270 (calories from fat 60); Total Fat 6g (Saturated fat 2 ½ g, Trans Fat 0g)

SMOKED SALMON-AVOCADO SUSHI SALAD

Prep time: 20 min

Start to finish: 1 hr

Makes: 4 servings

Sushi rice 1 ¼ cups water

1 cup uncooked sushi rice

½ cup seasoned rice vinegar

Dressing 2 tablespoons less-sodium soy sauce

1-½ teaspoons season rice vinegar

¼ to ½ teaspoon wasabi paste

Salad 2 tablespoons sesame seed, toasted*

1 avocado, peeled and cut lengthwise into 16 slices

1 package (3oz) thinly sliced salmon lox

4 teaspoons chopped pickled ginger slices (from 6-oz jar)

1. In 2-quart saucepan, heat 1 ¼ cups water and the rice to boiling. Reduce heat to low; cover and

simmer 10 to 15 minutes or until tender. Transfer to large bowl, tossing rice with chopsticks or 2

forks to cool slightly. Gradually add ¼ cup vinegar to rice, tossing constantly. Cover bowl with

damp towel; cool rice to room temperature

2. In a small bowl, mix dressing ingredients with wire whisk.

3. Dip hands into cold water; divide rice into 4 equal portions. Form each into oval-shaped patty about

¾ inch thick. Roll edges in sesame seed. Place each patty on serving plate. Sprinkle top of each rice

patty with 1 to 2 teaspoons dressing. Arrange 4 avocado slices over each. Top each with ¼ of the

sliced salmon and 1 teaspoon ginger slices.

* To toast sesame seed, sprinkle in ungreased heavy skillet. Cook over medium-low heat 5 to 7

minutes. Stirring frequently until browning begins then stirring constantly until golden brown.


SOUTHWESTERN CHICKEN BLT SALAD

Prep time: 20 min


Makes: 6 servings

Salsa-Bacon Dressing

½ cup Old El Paso chunky-style Salsa

½ cup nonfat ranch dressing

1 tablespoon chopped fresh parsley

Southwestern Chicken Salad

1 bag (10 ounces) romaine and leaf lettuce mix

2 packages (6 ounces each) refrigerated cooked

Southwest-Flavor chicken breast strips

4 Roma tomatoes, coarsely chopped

½ cup chopped cooked bacon

½ cup croutons

1. In a small bowl, mix all Salsa-Bacon dressing ingredients; set aside

2. Mix remaining ingredients in large bowl. Add dressing; toss until coated.


White Chicken Chili Prep time 35 min


Makes: 6 servings

1lb ground chicken

1 medium onion, chopped (1/2 cup)

2 teaspoons finely chopped garlic

3 cups Progresso reduced-sodium chicken broth

(from 32-oz carton)

1 ½ teaspoon dried oregano leaves

1-teaspoon ground cumin

1/8 to ¼ teaspoon ground red pepper (cayenne)

2 medium zucchini, chopped (about 3 cups)

2 cans (15oz each) Progresso cannellini beans or

2 cans (15-16 oz each) great northern beans

drained, rinsed.

1 can (4.5oz) chopped green chiles

½ cup shredded reduced-fat Monterey jack cheese

1. In 4 or5-quart saucepan or Dutch oven, cook ground chicken, onion and garlic over medium heat 5

to 7 minutes, stirring constantly until chicken is no longer pink

2. Stir in all remaining ingredients, except cheese. Heat to boiling. Reduce heat; cover and simmer 10

minutes stirring occasionally until zucchini is tender

3. Remove from heat; stir in cheese until melted.


VEGETARIAN CHILI WITH SPICY TORTILLA STRIPS

Prep time: 10 min


Makes 6 servings

Chili

1 can (15 to 16 oz) dark red kidney beans, drained

1 can (15 to 16 oz) spicy chili beans, undrained

1 can (15 to 16 oz) pinto beans, undrained.

1 can (14.5oz) chili-style diced tomatoes, undrained

1 large onion, chopped (1 cup)

2 to 3 teaspoons chili powder

1/8 ground red pepper (cayenne)

Spicy tortilla Strips

3 corn or flour tortillas (6inch)

Cooking spray

Dash ground red pepper (cayenne)

1. In 3 ½ to 4-quart slow cooker, mix chili ingredients, Cover; cook on low heat setting 5 to 6 hours

2. Meanwhile, heat oven to 375. Spray both side of tortillas with cooking spray. Lightly sprinkle red

pepper on one side of Tortillas. Cut into ½-inch strips. Place in single layer on ungreased cookie

sheet

3. Bake 10 to 13 minutes or until strips are crisp and edges are light brown.

4. To serve, stir chili well. Top individual servings with tortilla strips.


TURKEY AND WILD RICE

Prep time: 10 min


Makes 10 servings

1-tablespoon butter

2 tablespoons canola oil or soybean oil

½ cup all-purpose flour

2 cups water

2 cups cut-up cooked turkey, chicken or ham

3 ½ cups Progresso chicken broth (from32-oz carton)

1 jar (4.5oz) Green Giant sliced mushrooms

2 tablespoons instant chopped onion

1 package (6oz) original-flavor long-grain and wild rice mix

2 cups original soymilk or fat-free (skim) milk

¼ cup slivered almonds, toasted*

1. Melt butter in 5-quart Dutch oven over medium heat. Stir in oil and flour with wire whisk until well

blended. Stir in water, turkey, broth, mushrooms, onion, rice and rice seasoning packet.

2. Heat to boiling over high heat, stirring occasionally. Reduce heat to medium-low. Cover and

simmer about 25 minutes or until rice is tender.

3. Stir in soymilk; heat just to boiling. Remove from heat, sprinkle each serving with almonds

* To toast nuts, bake uncovered in ungreased shallow pan in 350-degree oven about 10 minutes stirring

occasionally until golden brown.

Nutritional Information: 1 Servings Calories 190 (calories from fat 80); Total Fat 9g (Saturated fat 1 1/2g, Trans Fat 0g)

SLOW COOKER CHICKEN ‘N RICE GUMBO SOUP

Prep time: 30 min


Makes: 6 servings

¾ lb boneless skinless chicken thighs,


¼ lb fully cooked smoked sausage

(two 5-inch sausages, chopped)

2 medium celery stalks (with leaves), sliced (1 ¼ cups)

1 large carrot, chopped (3/4 cup)


1 can (14.5oz) organic stewed tomatoes, undrained

5 cups water

2 tablespoons very low-sodium chicken bouillon granules

1 teaspoon dried thyme leaves

1 box (10oz) frozen cut okra, thawed, drained

3 cups hot cooked rice

Red pepper sauce, if desired

1. In 4 to 5-quart slow cooker, mix all ingredients except okra, rice and pepper sauce.

2. Cover; cook on low heat setting 6 hours 30 minutes to 7 hours or until juice of chicken is clear or when

center of thickest part is 180 degrees.

3. Stir in okra. Cover; cook on Low heat setting 20 minutes longer

4. Spoon soup over rice in soup bowls. Serve with pepper sauce.

Nutritional Information: 1 Servings Calories 310 (calories from fat 100); Total Fat 11g (Saturated fat 31/2g, Trans Fat 0g)

SLOW COOKER LENTIL STEW WITH CORNBREAD DUMPLINGS

Prep Time: 15 min


Makes: 8 servings (about 1 cup stew & 1 dumpling)

Stew

1 lb dried lentils (2cups) sorted, rinsed

3 cups water


1 teaspoon salt-free seasoning blend

3 medium carrots, thinly sliced (1 ½ cups)

1 medium yellow or red bell pepper,


1 medium onion chopped (1/2 cup)

1 can (14.5oz) diced tomatoes with green chiles,

undrained

1 can (14oz) vegetable broth

Dumplings

½ cup all-purpose flour

½ cup yellow cornmeal

1-teaspoon baking powder

¼ teaspoon salt

¼ cup fat-free (skim) milk

2 tablespoons canola oil

1 egg or 2 egg whites, slightly beaten

1. In 3 ½ to 4-quart slow cooker, mix all stew ingredients

2. Cover; cook on low heat setting for 7 to 8 hours

3. In medium bowl, mix flour, cornmeal, baking powder and ¼ teaspoon salt. Stir in milk, oil and egg

just until moistened. Drop dough by spoonfuls onto hot lentil mixture. Increase heat setting to high.

Cover; cook 25 to 35 minutes or until toothpick inserted in center of dumplings comes out clean.

Nutritional Information: 1 Servings Calories 210 (calories from fat 45); Total Fat 5g (Saturated fat ½ g, Trans Fat 0g)

Shiitake Mushroom Soup Prep time: 15 min


Makes: 4 servings

3 ½ cups Progresso reduced-sodium chicken broth

(from 32-oz carton)

1 package (3.2oz) fresh shiitake mushrooms

1 small bell pepper, chopped (1/2 cup)

½ cup snap pea pods

1 teaspoon dried rosemary leaves

1-teaspoon soy sauce

½ package (8-oz size) dried Chinese noodles

1. In 2-quart saucepan, mix all ingredients except noodles. Heat to boiling over medium heat. Boil 3

minutes

2. Add noodles, Heat to boiling. Reduce heat; simmer uncovered 3 minutes, stirring occasionally.

Nutritional Information: 1 Servings Calories 140 (calories from fat 5); Total Fat 1/2g (Saturated fat 0g, Trans Fat 0g)

Misconception

Some people believe they must eat very few calories to promote weight loss. The

National Institutes of Health warns you not to dip below 1,200 calories per day if

you are a woman or 1,500 per day if you are a man. Going too low in caloric

intake will potentially create nutritional deficiencies and could signal to your body

that it is starving. Not only will it conserve movement to preserve energy, it is

likely to store more food as fat to protect itself from starvation.

Reference: www.livestrong.com

Main CourseMain CourseMain CourseMain Course

WILD RICE & TURKEY CASSEROLE

Prep Time: 10 min


Makes: 6 servings

2 cups cut-up turkey or chicken

2 ¼ cups boiling water

1/3-cup fat free (skim) milk

4 medium green onions sliced (1/4 cup)

1 can (10 3/4oz) condensed 98% fat free cream of

mushroom soup

1 package (6oz) original-flavor long-grain and wild rice mix

1. Heat oven to 350 degrees. In ungreased 2-quart casserole, mix all ingredients, including seasoning

packet from rice mix

2. Cover casserole. Bake 45 to 50 minutes or until rice is tender. Uncover bake 10 to 15 minutes

longer or until liquid is absorbed. If desired sprinkle with additional green onion.

Nutritional information: 1 serving calories 180 (calories from fat 70) Total Fat 8g (Saturated Fat 2g, Trans Fat 0g)

TURKEY SOFT TACOS

Prep time: 10 min


Makes 4 servings

½ cup Progresso chicken broth (from 32oz carton)


1 small red or green bell pepper, diced (1/2 cup)

½ cup frozen whole kernel corn (from 1-lb bag)

½ lb ground turkey breast

4 cloves garlic

½ cup salsa

¼ cup chopped fresh cilantro

8 flour tortillas (8 to 10 inch), warm*

Sour Cream, if desired

1. In 10-inch nonstick skillet, heat broth to boiling over high heat. Cook onion, bell pepper, and corn

in broth 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender. Reduce heat to

medium-high.

2. Stir in turkey and garlic. Cook 2 minutes stirring occasionally, Stir in Salsa. Cook about 5 minutes,

stirring occasionally, until turkey is no longer pink. Stir in cilantro.

3. Spoon slightly less than ½ cup turkey mixture down center of each tortilla. Roll up tortilla. Serve

with Sour cream.

*To warm tortillas, heat them in a hot ungreased skillet or griddle for 30 seconds to 1 minute. Or wrap desired number of tortillas tightly

in foil and heat in 250-degree oven for 15 min. Or place 2 tortillas at a time between dampened microwaveable paper towels or sheets of

microwavable plastic wrap and microwave on High for 15 to 20 seconds until warm

Nutritional Information: 1 serving Calories 390 (calories from fat 60), Total Fat 7g (Saturated Fat 2g, Trans Fat 1g)

HEALTHIFIED CHICKEN AND BROCCOLI-PARMESAN PASTA

Prep Time: 10 min


Makes: 6 servings

8 ounces dried whole wheat or multigrain

Penne pasta (about 2 ½ cups)

3 cups fresh Broccoli, cut into florets

1 lb skinless boneless chicken

breast cut into bite-size pieces

1-teaspoon adobo seasoning

2 tablespoons olive oil

1 clove garlic, minced

¼ cup light mayonnaise

1/8-teaspoon black pepper

2 tablespoons shaved Parmesan cheese

1. In Dutch oven cook pasta according to package directions, adding broccoli for the last 5 minutes of

cooking. Drain well. Return to Dutch oven.

2. Meanwhile, in a medium bowl combine chicken pieces and adobo seasoning; toss to coat. In a large

skillet heat oil over medium-high heat. Add garlic; cook and stir for 30 seconds. Add chicken; cook

for 3 to 4 minutes or until chicken is no longer pink, stirring occasionally

3. Add chicken to drained pasta and broccoli in Dutch oven. Stir in mayonnaise and pepper. Cook

over low heat until heated through, stirring occasionally

4. To Serve, Sprinkle with Parmesan cheese.

Nutritional Information: 1 serving Calories 320 (calories from fat 90); Total Fat 10g (Saturated Fat 1 1/2g, Trans Fat 0g)

ZESTY PORK TENDERLOIN

Prep Time: 5 min


Makes: 6 servings

¼ cup ketchup

1-tablespoon sugar

1 tablespoon dry white wine or water

1-tablespoon hoisin sauce


2 small pork tenderloins

1. In a heavy-duty resealable food-storage plastic bag, mix all ingredients except pork. Add pork,

turning to coat with marinade. Seal bag; refrigerate at least 1 hour but no longer than 24 hours to

marinate

2. Heat oven to 425 degrees. Remove pork from marinade; discard marinade. Place pork on rack in

shallow roasting pan. Roast uncovered 27 to 29 minutes or until pork has slight blush of pink in the

center and the meat thermometer inserted in center reads 160 degrees

Nutritional Information: 1 Serving Calories 150 (calories from fat 40); Total fat 4 ½ g (Saturated fat 1 1/2 g, Trans Fat 0g)

THAI CHICKEN WITH BASIL

Prep Time: 20 min


Makes 4 servings

4 boneless, skinless chicken breasts (about 1 ¼ lb)

1-tablespoon canola or soybean oil

3 cloves garlic, finely chopped

2 red or green jalapeno chiles, seeded, finely chopped

1-tablespoon fish sauce or reduced-sodium soy sauce

1-teaspoon sugar

¼ cup chopped fresh basil leaves

1 tablespoon chopped fresh mint leaves

1 tablespoon chopped unsalted dry-roasted peanuts it desired

1. Cut each chicken breast into 4 pieces

2. Spray 12-inch skillet with cooking spray. Add oil; heat over medium-high heat. Cook chicken,

garlic and chilies in oil 8 to 10 minutes, stirring occasionally, until chicken is no longer pink in

center. Stir in fish sauce and sugar. Sprinkle with basil, mint and peanuts

Nutritional Information: 1 Serving: Calories 210 (calories from fat 70) Total Fat 8g (Saturated Fat 1 ½ g, Trans Fat 0g)

SZECHUAN CHICKEN AND PASTA

Prep Time: 30 Min


Makes: 2 servings

½ lb boneless, skinless chicken breast

cut into ¾ to 1 in pieces

½ small red onion, cut into thin wedges

1-cup water

¾ cup uncooked Fusilli pasta (about 3 oz)

½ bag (1lb 5oz size) frozen Szechuan Sauce

1. Spray 10-inch nonstick skillet with cooking spray; heat over medium-high heat. Add chicken and

onion; stir-fry 3 to 5 minutes or until chicken is light brown

2. Stir in water; heat to boiling. Stir in pasta Cook 8 to 10 minutes, stirring occasionally, until pasta is

almost tender (do not drain)

3. Stir in packet of sauce mix from stir-fry mix until well blended. Stir in vegetables; reduce heat to

medium. Cover; cook 8 to 9 minutes, stirring occasionally, until vegetables are crisp-tender.

Sprinkle with peanuts from Stir-Fry mix.

Nutritional Information: 1 serving: Calories 350 (calories from fat 40); Total Fat 4 1/2g (Saturated Fat 1g, Trans fat 0g)

SPAGHETTI-SQUASH CHICKEN PARMESAN

Prep time: 20 min


Makes: 4 servings

4 small boneless, skinless chicken breasts

½ cup buttermilk*

1 medium spaghetti squash (about 3lb) cut in half

½ cup rice flour, Gold Medal unbleached or Gold medal

all-purpose flour

1/3 cup grated Parmesan cheese

1-teaspoon garlic powder

1 ¾ cups spaghetti sauce

1. Place chicken in 13x9-inch baking dish and pierce in several places with fork. Pour buttermilk over

chicken, turning to coat both sides. Cover and refrigerate 1 hour.

2. Place squash, cut sides up, in microwavable dish, Cover with plastic wrap; microwave on high 25

minutes or until fork-tender. Using a fork, scrape flesh from squash. Keep warm

3. Meanwhile, heat oven to 375 degrees. Spray large baking dish with cooking spray.

4. In shallow dish, combine flour, ¼ cup of cheese, and the garlic powder. Remove chicken from

buttermilk, reserving buttermilk. Coat both sides of chicken with the flour mixture; dip in reserved

buttermilk. Coat chicken again with flour mixture. Place in sprayed baking dish. Spoon about 2

tablespoons spaghetti sauce onto each chicken breast and sprinkle with remaining cheese.

5. Bake 25 minutes or until a thermometer inserted in the thickest portion registers 160 degrees and

the juices run clear.

6. Meanwhile, heat remaining spaghetti sauce in medium saucepan over medium heat. Serve with

chicken and spaghetti squash. * Can you ½ cup fat-free (skim) milk plus 1 tablespoon lemon juice instead of buttermilk

Nutritional Information: 1 serving Calories 430 (calories from fat 100); Total Fat 11g (Saturated Fat 3 1/2g, Trans Fat 0g)

VEGETARIAN SHEPHERD ’S PIE

Prep Time: 10 min


Makes: 6 servings

2 cans (15oz each) Progresso Kidney beans,

drained, rinsed

1 jar (16oz) organic salsa

1 cup frozen corn

1 medium carrot, chopped (1/2 cup)

1 ¼ cups water

¼ cups fat-free (skim) milk

2 tablespoons no-trans-fat margarine or butter

¼ teaspoon salt

1 ¼ cup plain mashed potato mix (dry)

2 tablespoons grated Parmesan cheese

Chopped fresh chives or parsley, if desired

1. In 10-inch nonstick skillet, heat beans, salsa, corn and carrot to boiling. Reduce heat to low; cover and simmer about 15

minutes or until carrot is tender.

2. In 2-quart saucepan, heat water, milk, margarine, and salt to boiling. Remove from heat. Stir in mashed potato mix just

until moistened. Let stand about 30 seconds or until liquid is absorbed. Whip mashed potatoes with fork until fluffy.

3. Spoon mashed potatoes onto bean mixture around edge of skillet. Cover; simmer 5 minutes. Sprinkle with Cheese and

chives before serving

Nutritional Information: 1 serving: 290 Calories (calories from fat 45), Total Fat 5g (Saturated Fat 1g, Trans Fat 0g)

ZESTY CHICKEN WITH CORN SALSA

Prep Time 15 min


Makes: 4 servings

2 teaspoons each chili powder & brown sugar


4 boneless, skinless chicken breast (about 1 ¼ lb)

2 tablespoons olive oil

1 can (7oz) Green Giant whole kernel sweet corn, drained

½ small red bell pepper, chopped

½ small cucumber, seeded and chopped

½ cup Progresso red kidney beans, rinsed and drained

3 tablespoons lime juice

¼ teaspoon salt

1. In cup, combine chili powder, brown sugar, and cumin. Rub both sides of chicken breast with the

spice mixture.

2. In a large skillet, heat oil over medium heat. Cook chicken in hot oil 12 minutes, turning

occasionally or until thermometer inserted in the thickest portion reads 160 and juices run clear.

3. Meanwhile in medium bow, stir together corn, red pepper, cucumber, kidney beans, limejuice and

salt.

4. Evenly divide corn salsa onto 4 plates, top each with chicken breast.

Nutritional Information: 1 serving: 320 Calories (calories from fat 110), Total Fat 12g (Saturated Fat 2 1/2g, Trans Fat 0g)

TURKEY MEAT LOAVES

Prep time: 10 min


Makes: 6 servings

1 ½ lb ground turkey breast

¾ cup old-fashioned or quick-cooking oats

1 small red bell pepper, finely chopped

½ cup apple juice

3 teaspoons onion powder

1-teaspoon salt

1 teaspoon dried sage leaves, crushed

½ teaspoon pepper

¼ teaspoon garlic powder

2-tablespoon apple juice

1. Heat over to 375. Spray 12 regular-size muffin cups with cooking spray. In Medium bowl, mix all

ingredients except 2 tablespoon apple juice.

2. Spoon mixture evenly into muffin cups, mounding tops. Brush tops with 2 tablespoons apple juice.

3. Bake 20 to 30 minutes or until thermometer inserted in cent of loaf read 165.

Nutritional Information: 1 serving: 210 Calories (calories from fat 60), Total Fat 7g (Saturated Fat 2g, Trans Fat 0g

ZESTY AUTUMN PORK STEW

Prep Time 25 min


Makes: 4 servings

1 lb pork tenderloin, cut into 1-inch cubes

2 medium dark-orange sweet potatoes, peeled

cubed (2cups)

1 medium green bell pepper, chopped (1 cup)


1-cup coleslaw mix (shredded cabbage and carrots)

1 teaspoon Cajun seasoning

1 can (14oz) chicken broth

1. Spray 4-quart Dutch over with cooking spray; heat over medium-high heat. Cook pork in Dutch

over, stirring occasionally, until brown.

2. Stir in remaining ingredients. Heat to boiling; reduce heat. Cover; simmer about 15 minutes,

stirring once, until sweet potatoes are tender.

Nutritional Information: 1 serving: Calories 240 (Calories from Fat 45) Total Fat 5g (Saturated Fat 1½g, Trans Fat 0g)

VEGGIE FOCACCIA SANDWICHES

Prep time: 20 min


Makes: 4 servings

1 round focaccia bread (8 inches in diameter)

½ medium yellow bell pepper, cut into ½-inch strips

½ medium green bell pepper, cut into ½-inch strips

1 small onion, sliced

2 tablespoons fat-free Italian dressing

2 medium Roma tomatoes, sliced

2 tablespoons chopped fresh basil leaves

½ cup shredded reduced-fat mozzarella cheese (2 oz)

1. Heat over to 350. Place focaccia bread on over rack. Bake 5 to 7 minutes or until warm

2. While bread is baking, heat 10-inch nonstick skillet over medium-high heat. Add bell peppers,

onion and dressing, cook 4 to 5 minutes, stirring occasionally, until peppers are crisp-tender. Stir in

remaining ingredients; remove from heat.

3. Cut focaccia into 4 wedges, split each wedge horizontally. Spoon ¼ of the vegetables mixture onto

each bottom half; top with the other half of the bread wedge.

Nutritional Information: 1 serving: Calories 250(calories from cat 70) Total Fat 8g (Saturated Fat 2½g, Trans Fat 0g)

SLOW COOKER CREOLE JAMBALAYA

Prep time: 10 min


Makes: 4 servings

2 medium stalks celery, chopped (1cup)


2 cans (14.5oz each) reduced-sodium diced tomatoes

with green pepper and onion, undrained

½ cup chopped fully cooked smoked turkey sausage

½ teaspoon dried thyme leaves

¼ teaspoon pepper

12 oz uncooked deveined peeled medium (26 to 30 count)

Shrimp, thawed if frozen, tail shells removed

1 cup uncooked long-grain brown or white rice

2 cups water

1. In 3 to 3 ½ quart slow cooker, mix all ingredients except shrimp rice and water

2. Cover; cook on low heat setting for 7 to 8 hours or until vegetables are tender

3. Stir in shrimp, Cover; cook on low heat setting about 30 minutes or until shrimp are pink.

Meanwhile, cook rice in water as directed on package, omitting butter and salt. Serve jambalaya

with rice

Nutritional Information: 1 serving Calories 300 (calories from fat 35) Total Fat 4g(Saturated fat 1g Trans Fat 0g)_

TEX-MEX MARINATED SIRLOIN

Prep time: 10 min


Makes: 6 servings

½ lb beef boneless top sirloin steak, about 1-inch thick

¼ cup soy sauce

2 tablespoons lemon juice

1-tablespoon canola oil


1-teaspoon chili powder


1. Pierce beef steak with fork several times on both sides. In shallow glass or plastic dish or heavy-

duty plastic food-storage bad, mix remaining ingredients. Add beef; turn to coat. Cover dish or seal

bag and refrigerate 2 to 3 hours, turning beef occasionally.

2. Heat closed medium-size contact grill for 5 to 10 minutes. Remove beef from marinade; discard

marinade. Place beef on grill. Close grill. Grill beef 8 to 10 minutes for medium doneness

3. To serve, cut beef across grain into ½ inch slices.

Nutritional information: 1 Serving Calories 140 (calories from cat 45); Total Fat 5g (saturated fat 1 1/2 g; Trans fat 0g)

ZUCCHINI-CORN GRATIN

Prep time: 30 min


Makes: 6 servings

2 tablespoons margarine or butter


6 cups sliced zucchini (1 3/4lb)

1 cup frozen whole kernel corn (from 1 lb bag)

½ cup water

1 egg

¾ cup fat free (skim) milk

¼ teaspoon salt

¼ teaspoon pepper

1 ¼ cups cornbread stuffing mix

½ cup shredded reduced-fat Cheddar cheese (2oz)

1. Heat over to 350. Spray 11x7-inch (2 quart) glass baking dish with cooking spray. In 12-inch

skillet, melt 1 tablespoon of butter over medium-high heat. Add onion; cook 2 minutes, stirring

frequently until onion is crisp-tender.

2. Stir in zucchini, corn, and water. Reduce heat to medium; cover cook 9 to 11 minutes, stirring

occasionally until zucchini is tender. Remove from heat. While still in skillet mash zucchini slightly

with fork.

3. In a large bowl, beat egg, milk, salt and pepper with fork until well blended. Stir in zucchini

mixture, ¾ cup of the stuffing mix and ¼ cup of cheese. Spoon into baking dish

4. In a small microwavable bowl, microwave remaining 1 tablespoon of butter on High 15 to 20

seconds or until melted. Stir in remaining ½ cup of stuffing mix and ¼ cup of cheese. Sprinkle

evenly over zucchini mixture.

5. Bake uncovered 25 to 30 minutes or until set and topping is golden brown. Let stand 5 minutes

before serving.

Nutritional information: 1 Serving Calories 170 (calories from fat 50); Total Fat 6g (Saturated Fat 1 1/2 g; Trans Fat 0g)

TOMATO AND CHEESE PASTA SKILLET

Prep time: 10 min


Makes: 4 servings (1 cup each)

1 can (15oz) Italian-Style tomato sauce

1 ¾ cups water

1 package (7oz) small pasta shells (2cups)

2 tablespoons finely chopped onion

¾ cup shredded mozzarella cheese (3 oz)

1. In 8-inch skillet, mix tomato sauce, water, pasta, and onion. Heat to boiling. Reduce heat to

medium-low; cover and simmer 12 minutes. Stirring occasionally.

2. Sprinkle cheese over top. Cover; cook 1 minute longer until cheese is melted.

Nutritional information: 1 Serving Calories 360 (calories from fat 80); Total Fat 9g (Saturated Fat 3 1/2 g; Trans Fat 0g)

WILD RICE-PECAN PATTIES WITH RED ONION CHUTNEY

Prep time: 40 Min


Makes: 5 servings

ChutneyChutneyChutneyChutney 1-tablespoon canola oil

1 ½ cups sliced red onion

½ cup packed brown sugar

1/3 cup red wine vinegar

¼ cup diced dried fruit and raisin mixture

¼ teaspoon pumpkin pie spice

PattiesPattiesPattiesPatties ½ cup uncooked wild rice

1 ¼ cup water

1-cup soft bread crumbs (about 1 ½ slices bread)

1/3 cup chopped pecans

½ teaspoon garlic salt

3 eggs

1 jar (2.5oz) mushroom pieces and stems, drained, finely chopped

1 jar (2oz) diced pimientos, drained

2 tablespoons canola oil

1. In 2-quart saucepan, heat 1-tablespoon oil over medium heat. Cook onion in oil about 6 minutes,

stirring frequently, until onion is tender. Stir in remaining chutney ingredients. Heat to boiling;

reduce heat to low. Cook 20 to 25 minutes or until dried fruits are plump and mixture has

thickened. Remove from heat.

2. Meanwhile, cook wild rice in water as directed on package, drain if necessary. In large bowl, mix

cooked wild rice and remaining patty ingredients except oil.

3. In 12-in skillet, heat 2 tablespoons oil over medium heat. Scoop wild rice mixture by 1/3 cupful

into skillet; flatten to ½ inch. Cook about 3 minutes on each side or until light brown. Remove

patties from skillet, cover and keep warm while cooking remaining patties. Serve with Chutney

Nutritional information: 1 Serving Calories 400 (calories from fat 150); Total Fat 17g (Saturated Fat 2 g; Trans Fat 0g)

TOMATO AND BASIL FLATBREAD PIZZA

Prep Time: 5 min


Makes: 2 pizzas

2 tablespoons pesto sauce

2 flatbread or pitas, each about 7-inches across

1 tomato, thinly sliced

1 tablespoon chopped fresh basil leaves

¼ cup shredded mozzarella cheese

1. Heat oven to 425

2. Spread pesto on bread. Add a layer of tomato and a layer of basil. Sprinkle cheese over top. Bake

for 7 minutes or until cheese is golden and melted.

Nutritional information: 1 Pizza Calories 350 (calories from fat 120); Total Fat 13g (Saturated Fat 3 ½ g; Trans Fat 0g)

VEGETARIAN CANNELLINI BEAN LASAGNA

Prep Time: 20 min

Start to finish: 1hr

Makes 12 servings

9 uncooked lasagna noodles


½ cup chopped green bell pepper

2 cans (15 ounces each) chunky Italian-style tomato sauce

1 can (19 ounces) cannellini beans, rinsed and drained

¾ teaspoon fennel seed

½ teaspoon sugar

1 container (15 ounces) fat-free ricotta cheese

¼ cup shredded Parmesan cheese

3 cups frozen cut leaf spinach, thawed and squeezed to drain

1-½ cups finely shredded mozzarella cheese

1. Heat oven to 350. Spray rectangular baking dish, 13x9x2-inches with cooking spray. Cook and

drain lasagna noodles as directed on package

2. Spray 12-inch nonstick skillet with cooking spray. Heat over medium-high heat. Cook onion, bell

pepper, and garlic in skillet about 3 minutes, stirring occasionally, until vegetables are crisp-tender.

Stir in tomato sauce, beans, fennel seed and sugar; reduce heat to medium. Cook 5 to 10 minutes,

stirring occasionally, until sauce is slightly thickened.

3. Mix ricotta cheese, 2 tablespoons of the Parmesan cheese, and the spinach. Spread about 1 cup

tomato sauce mixture in baking dish. Top with 3 noodles. Spread with half of the ricotta mixture.

Top with about 1 ½ cups tomato sauce mixture, ½ cup of the mozzarella cheese, 3 noodles,

remaining ricotta mixture, remaining tomato sauce mixture and remaining 3 noodles. Sprinkle with

remaining 1-cup mozzarella cheese and remaining 2 tablespoons Parmesan cheese.

4. Cover and bake 35 minutes. Bake uncovered 10 minutes or until top is light golden brown and

mixture is bubbly. Let stand 5 minutes before serving.

Nutritional information: 1 Serving: Calories 290 (calories from fat 50); Total Fat 6g (Saturated Fat 2 ½ g; Trans Fat 0g)

WONDERFUL TUNA SALAD

Prep time: 10 min


Makes: 4 servings

1 can (12oz) water-packed solid white tuna, drained

1/3 cup Yoplait Fat free plain yogurt (from 2-lb container)

1 can (4oz) crushed pineapple, drained

1 stalk celery, finely chopped (1/3 cup)

¼ cup sweet pickle relish

¼ cup chopped pecans 1 teaspoon yellow mustard

1/8 teaspoon ground cinnamon

1. In a medium bowl, mix tuna, yogurt, pineapple, celery, relish, pecans, mustard, and cinnamon.

Nutritional information: 1 Serving: Calories 180 (calories from fat 50); Total Fat 6g (Saturated Fat ½ g; Trans Fat 0g)

SidesSidesSidesSides

The Long-Term Effects of Low Carbohydrate Diets

When you severely restrict carbohydrates, your consumption of protein and fat increases,

which has several long-term effects:

• The risk of many cancers increases when fruits, vegetables, whole grain products,

and beans are eliminated from the diet.

• Protein foods are also high in purines, which are broken down into uric acid.

Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals

in joints, causing gout.

• Kidney stones are more likely to form on high protein, ketosis-producing diets.

• Over time, high protein diets can cause a loss of calcium and lead to osteoporosis.

• The risk of heart disease is greatly increased on a low-carb diet that is high in

protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol

levels may be experienced, but this is common with any weight loss.

Reference: www.sparkpeople.com

TANGY ONION FLOWERS

Prep Time: 20 min


Makes: 4 servings

4 medium onions (4 to 5oz each)

¼ cup balsamic or cider vinegar

1 tablespoon chopped fresh or

1 teaspoon dried oregano leaves

1 tablespoon packed brown sugar

¼ teaspoon salt

¼ teaspoon pepper

1/3 cup seasoned croutons, crushed

Vegetable oil

1. Heat coals or gas grill for direct heat. Cut four 18x12-inch pieces of heavy-duty foil.

2. Peel Onions; cut ½-inch slice from top of each onion and leave root end. Cut each onion from top

into 8 wedges to with in ½ inch of root end. Gently pull wedges apart, leaving root end attached.

3. Brush oil over foil pieces. Place 1 onion on each foil piece; loosely shape foil around onion.

Sprinkle onions with vinegar, oregano, brown sugar, salt and pepper. Wrap foil securely around

onions

4. Cover and grill onions of medium heat 50 to 60 minutes or until very tender. To serve, sprinkle

croutons over onions.

Nutritional Information: 1 serving: Calories 90 (calories from fat 15) Total Fat 2 g (Saturated Fat 0g, Trans Fat 0g)

VEGETABLE CONFETTI

Prep Time: 10 min


Makes 4 servings

2 medium carrots, shredded (1 ½ cups)

1 medium bell pepper, chopped (1cup)

1 small zucchini, shredded (1cup)

¼ cup fat-free Italian dressing

¼ teaspoon pepper

1. In medium glass or plastic bowl, mix all ingredients. Refrigerate any remaining salad no longer

than 48 hours.

Nutritional Information: 1 serving: Calories 35 (calories from fat 0) Total Fat 0g (Saturated Fat 0g, Trans Fat 0g)

WARM CARAMELIZED VEGETABLES

Prep Time: 30 min


Makes: 6 servings

2 lb small red potatoes cut into 1-inch pieces

½ teaspoon salt

1 lb asparagus, cut into 2inch pieces

3 tablespoons margarine or butter

1 large onion, chopped (1cup)

¼ cup balsamic vinegar

¼ cup packed brown sugar

¼ teaspoon salt

Freshly ground pepper, if desired

1. In 3-quart saucepan, heat 1-inch water to boiling. Add potatoes and ½ teaspoon salt. Heat to

boiling; reduce heat to medium. Cover and cook about 12 minutes or until tender; drain and return

to saucepan

2. Meanwhile, in 2-quart saucepan, heat 1-inch water to boiling. Add asparagus and heat to boiling;

reduce heat to medium. Cover and cook about 5 minutes or until crisp-tender; drain and add to

potatoes.

3. While vegetables are cooking, in 10-inch skillet, melt butter over medium-high heat. Cook onion in

butter about 5 minutes, stirring occasionally, until golden brown. Stir in vinegar, brown sugar and

¼ teaspoon salt. Pour onion mixture over potatoes and asparagus; Stir until coated. Sprinkle with

pepper.

Nutritional Information: 1 serving: Calories 220 (calories from fat 45) Total Fat 5 g (Saturated Fat 1g, Trans Fat 0g)

SWEET-SOUR RED CABBAGE

Prep Time: 20 min


Makes: 8 servings (1/2 cup each)

1 medium head red cabbage (1 ½ lb thinly sliced)

4 slices bacon, diced

1 small onion, sliced

¼ cup packed brown sugar

2 tablespoons all-purpose flour

¼ cup water

3 tablespoons white vinegar

¼ teaspoon salt

1/8-teaspoon pepper

1. In 10-inch skillet, heat 1-inch water to boiling. Add cabbage; heat to boiling. Boil uncovered about

15 minutes, stirring occasionally, until tender; drain set aside. Wipe out and dry skillet with paper

towel.

2. In same skillet, cook bacon over medium heat 4 minutes, stirring occasionally. Stir in onion. Cook

2 to 4 minutes, stirring occasionally, until bacon is crisp. Remove bacon and onion with slotted

spoon; drain on paper towels. Drain fat reserving 1 tablespoon in skillet

3. Stir brown sugar and flour into bacon fat in skillet. Stir in water, vinegar, salt and pepper until well

mixed.

4. Stir in cabbage, bacon and onion, Cook over medium heat 1 to 2 minutes, stirring occasionally,

until hot.

Nutritional Information: 1 serving: Calories 90 (calories from fat 15) Total Fat 2 g (Saturated Fat 1/2g, Trans Fat 0g)

SUGAR SNAP PEAS AND RICE

Prep Time: 20 min


Makes: 6 servings (about ¾ cup each)

1 ½ cups water

½ teaspoon salt

¼ teaspoon dried thyme leaves

2/3 cup uncooked regular brown rice

1-teaspoon vegetable oil

½ cup chopped onion (1 medium)


1 medium red bell pepper, seeded,

cut into thin bite-size strips

2 cups Green Giant Select Frozen sugar snap peas

2 tablespoons water

1. In 2-quart saucepan, heat 1 ½ cups water, the salt and thyme to boiling. Stir in rice; reduce heat to

low. Cover; simmer 45 to 50 minutes or until rice is tender

2. In 10-inch nonstick skillet, heat oil over medium heat. Add onion and garlic; cook 2 to 3 minutes,

stirring constantly, until onion is tender. Add bell pepper, peas and 2 tablespoons water; cook and

stir 2 to 3 minutes or until peas are crisp-tender

3. Stir in cooked rice mixture; cook and stir 1 to 2 minute or until thoroughly heated.

Nutritional Information: 1 serving: Calories 120 (calories from fat 15) Total Fat 1 1/2 g (Saturated Fat 0g, Trans Fat 0g)

SESAME BUTTERED BROCCOLI

Prep Time: 10 min


Makes: 4 servings

1 ½ lb broccoli, cut into 1 ½-inch

pieces (about 4 cups)

1 tablespoon margarine or butter, melted

1-tablespoon soy sauce

1-teaspoon sesame seed, toasted

½ teaspoon sesame oil

1. In 2-quart saucepan, heat 1-inch water to boiling. Add broccoli. Heat to boiling. Boil uncovered 4

to 6 minutes or until crisp-tender; drain well. Return broccoli to saucepan

2. Meanwhile, in small bowl, stir remaining ingredients until well mixed. Pour butter mixture over hot

broccoli; toss to coat.

Nutritional Information: 1 serving: Calories 80 (calories from fat 30) Total Fat 3 1/2 g (Saturated Fat ½ g, Trans Fat 0g)

ZUCCHINI WITH EDAMAME AND TOMATOES

Prep Time: 10 min


Makes: 4 servings (1/2 cup each)

1 small zucchini, cut lengthwise into fourths,

then cut crosswise into ½ -inch slices

1 cup Cascadian Farm frozen organic shelled

edamame (from 10-oz bag), thawed

1 medium tomato, coarsely chopped (1/2 cup)

2 teaspoons chopped fresh basil leaves

¼ teaspoons garlic salt

1/8 teaspoons pepper

1 tablespoon shredded Parmesan cheese

1. In 2-quart saucepan, heat ¼ cup water to boiling over medium heat. Add zucchini and edamame,

simmer 3 to 5 minutes or until vegetables are crisp-tender. Drain well, return to saucepan.

2. Stir in remaining ingredients except cheese, cook and stir about 1 minute or until heated

3. Place zucchini mixture in serving dish. Sprinkle with cheese

Nutritional Information: 1 serving: Calories 60 (calories from Fat 20) Total Fat 2 ½ g (Saturated Fat 1/2 g, Trans Fat 0g)

HONEY-BALSAMIC GLAZED ROASTED BEETS & CARROTS

Prep Time: 30 min

Start to Finish: 2hr 30 min

Makes: 4 servings

3 large beats, tops trimmed

4 large carrots, pealed and cut into 1-inch chunks

3 tablespoons balsamic vinegar

2 tablespoons honey or maple syrup

Olive or Canola oil

1. Wrap the beets in foil and roast them in oven at 350 for 1-½ hours. Set them aside until cool

enough to handle

2. Meanwhile, peel and chop the carrots and toss with a drizzle of oil in 15x10-inch pan. Roast for

about 30 minutes. Turning once or twice, until soft and carrots start to turn golden.

3. Combine the balsamic vinegar and honey in a large skillet, add the carrots to the skillet along with

any oil that has accumulated in the bottom of the pan

4. When beets are cool enough to handle, peel them with your fingers. Slice beets into wedges and

place in skillet with carrots.

5. Heat vegetables over medium-heat and cook until the glaze bubbles and thickens, coating the

carrots and beets with a sticky glaze. Serve immediately or cool and sever over a salad.

Nutritional Information: 1 serving: Calories 130 (calories from fat 35) Total Fat 3 ½ g (Saturated Fat 1/2 g, Trans Fat 0g)

WHIPPED MAPLE SWEET POTATOES

Prep Time: 15 min


Makes 6 servings

3 lb red garnet sweet potatoes

2 tablespoons maple-flavored syrup

2 tablespoons butter or margarine, softened

½ teaspoon salt

Ground cinnamon

Additional maple-flavored syrup, if desired

1. Heat oven to 350. Pierce sweet potatoes with fork. Place potatoes in 9-inch square pan, cover with

foil; bake about 1 hr 15 minutes or until potatoes can be easily pierced with a knife.

2. Slip off potato skins. In large bowl, beat potatoes with electric mixer on medium speed until no

lumps remain. Add 2 tablespoons syrup, the butter, salt and desired amount of cinnamon. Continue

beating until potatoes are light and fluffy. Drizzle with additional syrup.

Nutritional Information: 1 serving: Calories 180 (calories from fat 35) Total Fat 4g (Saturated Fat 2 1/2 g, Trans Fat 0g)

NEW GREEN BEAN CASSEROLE

Prep Time: 30 min

Start to finish: 1 hr

Makes: 8 servings

½ cup buttermilk

½ cup Progresso plain dry bread crumbs

1 onion, cut crosswise into ¼-inch thick

slices and separated into rings

½ lb mushrooms, sliced

1 small onion, chopped

½ teaspoon dried thyme

¼ teaspoon salt

¼ cup unbleached or all-purpose flour

3 cups 1% milk

1 bag (16 ounces) Frozen French-cut

green beans, thawed and drained

1. Preheat the oven to 500. Coat a medium baking dish with cooking spray. Coat a baking sheet with

cooking spray

2. Place the buttermilk in a shallow bowl. Place the bread crumbs in another shallow bowl. Dip the

onion rings into the buttermilk, then dredge in the bread crumbs and place on baking sheet. Coat

lightly with cooking pray. Bake for 20 minutes or until tender and golden brown.

3. Meanwhile, coat a medium saucepan with cooking spray. Ser over medium heat. Add the

mushrooms, chopped onion, thyme and salt. Coat with cooking spray. Cook, stirring occasionally,

for 4 to 5 minutes or until the mushrooms five off liquid. Sprinkle with flour. Cook, stirring for 1

minute. Add the milk. Cook, stirring constantly for 3 to 4 minutes or until thickened. Add the green

beans. Stir to mix.

4. Reduce the oven temperature to 400. Pour the bean mixture into the prepared baking dish. Scatter

the onion rings over the top. Bake for 25 to 30 minutes or until hot and bubbly/

Nutritional Information: 1 serving: Calories 120 (calories from Fat 15) Total Fat 1 ½ g (Saturated Fat 1g, Trans Fat 0g)

Did you know some desserts are made with olive oil?

Scores of scientific studies in the past decade have shown that olive oil, which is high in

monounsaturated fat—the "good" fat—may prolong life by combating coronary heart

disease and different types of cancer.

References: National Geographic

http://www.oliveoildesserts.com/

DessertsDessertsDessertsDesserts

WONTON FRUIT CUP

Prep time: 25 min


Makes: 12 servings

24 wonton wrappers

2 tablespoons butter or margarine melted

1/3 cup Cascadian Farm organic strawberry fruit spread

1 ½ cups Yoplait Original lemon burst yogurt

1 ¼ cups fresh blueberries, blackberries, or raspberries

1. Preheat the oven to 350.

2. Using a 12-cup muffin pan or two 6-cup muffin pans, line each cup with a wonton wrapper. Brush

wonton wrappers with a little butter. Place a second wrapper diagonally on top of each of the first

ones, making sure that the points of the wrappers make sides to the cup. Brush second wrapper with a

little butter. Bake 10 minutes, or until golden brown. Cool. Remove from pan.

3. Spoon about 1 teaspoon of all-fruit spread into each wonton shell.

4. Place yogurt in a medium bowl. Fold in 1-cup berries. Spoon yogurt mixture evenly into wonton shells

Top with remaining ¼ cup berries

Nutritional Information: 1 serving Calories 120 (calories from fat 20); Total Fat 2 ½ g (Saturated fat 1 ½ g, Trans Fat 0g)

SUNNY APPLE BARS

Prep Time: 15 min


Makes: 24 bars

Bars

1 box (15.3oz) Fiber One apple cinnamon muffin mix

½ cup canned pumpkin (not pumpkin pie mix) or

Unsweetened applesauce

½ cup water

1-tablespoon canola or vegetable oil

¼ cup fat-free egg product or 1 egg

1/3 raisin

1/3-cup sunflower nuts

Icing

½ cup powdered sugar

2 to 3 teaspoons milk

1. Heat oven to 400. Spray bottom only of 13x9-inch pan with cooking spray. In medium bowl, stir

muffin mix, pumpkin, water, oil and egg just until blended (batter may be lumpy) Stir in raisins;

spread in pan. Sprinkle with sunflower nuts

2. Bake 20 to 25 minutes or until toothpick inserted in center comes out clean. Cool completely, about

1 hour.

3. In small bowl, mix powdered sugar and enough milk for desired consistency until smooth. Drizzle

over bars. Cut into bars

Nutritional Information: 1 bar Calories 110 (calories from fat 25); Total Fat 2 ½ g (Saturated fat 1 ½ g, Trans Fat 0g)

WHOOPIE PIES

Prep Time: 10 min


Makes: 16 servings

1 cup unbleached or all-purpose flour

¼ cup unsweetened baking cocoa

1-teaspoon baking soda

¼ teaspoon salt

½ cup sugar

¼ cup margarine or butter

1 egg white

½ cup 1% milk

¾ cup marshmallow cream

1. Heat oven to 425

2. In medium bowl, combine flour, cocoa, baking soda and salt

3. In large bow, beat sugar, margarine, and egg white with electric mixer on medium speed 2 minutes or

until fluffy. Stir in flour mixture. Stir in milk just until blended.

4. Drop dough by rounded tablespoons onto large ungreased baking sheets to make 32 cookies. Bake 5

minutes or until tops spring back lightly touched

5. Place baking sheets on a rack to cool completely. Spoon about 2 teaspoons marshmallow crème on

bottoms of 16 cookies. Top filled cookies with the remaining 16 cookies. Nutritional Information: 1 serving Calories 100 (calories from fat 30); Total Fat 3g (Saturated fat 1g, Trans Fat 1g)

STRAWBERRY-BANANA YOGURT PARFAITS

Prep time: 15 min


Makes: 4 servings

18 reduced-fat vanilla wafer cookies,

crumbled (about 1 cup)

2 containers (6oz each) Yoplait 99% fat-free creamy

strawberry banana yogurt (about 1 1/3cups)

2 cups sliced fresh strawberries

4 whole strawberries if desired.

1. Reserve 2 teaspoons cookie crumbs for topping

2. In each of 4 parfait glasses or dessert dishes, layer 2 tablespoons yogurt, 2 tablespoons cookie crumbs

and ¼ cup sliced strawberries. Repeat layers. Top with reserved cookie crumbs

3. Garnish each parfait with whole strawberry.

Nutritional Information: 1 Servings Calories 190 (calories from fat 15); Total Fat 1 ½ g (Saturated fat 0g, Trans Fat 0g)

SPIRAL SNOWMEN COOKIES

Prep time: 1 hr

Start to finish 1 hr 15 min

Makes: 20 large cookies

1 roll (18 oz) refrigerated sugar cookies

2 tablespoons all-purpose flour

Large gumdrops

Miniature candy-coated chocolate baking bits

Miniature semisweet chocolate chips

Course sugar

1. Heat oven to 350. In a large bowl, break up cookie dough. Stir or knead in flour until well blended.

Divide dough in half; wrap each half in plastic wrap. Freeze 10 minutes

2. Shape half of dough into 1 ½-inch balls. With fingers, roll each ball into 10-inch rope, about ¼ inch

wide; carefully place on ungreased cookie sheet. Use 1 rope for each cookie; starting at top, make

small spiral with rope for head, continuing to make larger spiral for body. (See photo)

3. Cut hat shapes from gumdrops; place on heads. Add baking bits for buttons; add miniature chocolate

chips for eyes and noses. Cut small pieces from red gumdrop for mouths. Sprinkle cookies with

coarse sugar. Repeat with remaining half of dough

4. Bake 9 to 13 minutes or until edges are light golden brown. Cool 1 minute; remove from cookie

sheet.

Nutritional Information: 1 cookie: Calories 140 (calories from fat 45); Total Fat 5g (Saturated fat 1 ½ g, Trans Fat 1g)

STRAWBERRY PRETZEL DELIGHT

Prep time: 30 min


Makes: 16 servings

Crust

2 cups crushed pretzel sticks

¼ cup sugar

½ cup margarine or butter, melted

Filling

1 can (12 oz) fat-free sweetened condensed milk (not evaporated)

½ cup water

1 box (4 serving size) vanilla instant pudding and pie filling mix

1 container (4oz) fat-free frozen whipped topping thawed (1 ½ cups)

Topping

1 Can (21oz) strawberry pie filing

1. Heat oven to 350. In a large bowl, mix crust ingredients; press in bottom of ungreased 13x9-inch

pan. Bake 8 minutes. Cool 10 minutes.

2. Meanwhile, in same large bowl, beat condensed milk and water with electric mixer on low speed

until well blended. Add pudding mix; beat 2 minutes on medium speed. Refrigerate 5 minutes.

3. Fold whipped topping into thickened pudding mixture. Spread over cooled baked crust. Refrigerate

until filling is firm about 1 hour.

4. Spoon strawberry pie filling over filling. Cover refrigerate at least 1 hour or until serving time. If

desired, garnish individual servings with tree shaped pretzels. Store in refrigerator.

Nutritional Information: 1 serving: Calories 240 (calories from fat 80); Total Fat 9g (Saturated fat 5g, Trans Fat 0g)

TRIPLE-BERRY SHORTCAKES

Prep Time: 10 min


Makes: 6 servings

1 pint (2 cups) strawberries, sliced

1-cup raspberries

1-cup blueberries

¼ cup sugar

¼ cup raspberry or orange flavored liqueur or orange

juice

6 sponge shortcake cups

1 ½ cups lemon sorbet or sherbet

1. Toss berries, sugar and liqueur. Let stand 20 minutes

2. Top each shortcake cup with berries and sorbet.

Nutritional Information: 1 Servings Calories 230 (calories from fat 15); Total Fat 1 ½ g (Saturated fat 0g, Trans Fat 0g)

WHOLE GRAIN CHOCOLATE CHIP COOKIES

Prep Time: 1 hr 45 min


Makes: 4 dozens cookies

2 cups packed brown sugar

½ cup butter or margarine, softened

½ cup canola or vegetable oil

1-teaspoon vanilla

½ cup fat-free egg product or 2 eggs

2 cups whole-wheat flour

1 ½ cups quick cooking or old-fashioned oats

1-teaspoon baking powder

1-teaspoon baking soda

2 cups Honey Nut Clusters cereal

¼ cup miniature semisweet chocolate chips

1. Heat oven to 350. In large bowl, beat brown sugar, butter, oil, vanilla, and egg product with electric

mixer on low speed until blended. With spoon, stir in flour, oats, baking powder, and baking soda

until well mixed. Stir in cereal and chocolate chips.

2. On ungreased cookie sheets, drop dough by rounded tablespoonfuls about 2 inches apart.

3. Bake 13 to 15 minutes or until set. Cool 1 minute; remove from cookie sheets to cooling racks.

Nutritional Information: 1 Cookie Calories 120 (calories from fat 45); Total Fat 5g (Saturated fat 1 ½ g, Trans Fat 0g)

For additional nutritional facts as well as more yummy recipes please visit

www.eatbetteramerica.com

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