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June Recipes

Sweet Brown Rice with Curry, Carrots and Raisins
Yield: 6 servings        Serving size: ½ cup
1 cup long-grain brown rice or brown jasmine rice
1 medium carrot, shaved
¼ cup golden raisins (or diced apple)
2 cups water or low sodium vegetable broth
1/3 cup unsweetened apple juice
½ to 1 tsp curry powder

1.    Place the rice, carrot and raisins in a medium rice cooker bowl. Add the water (or broth) and apple juice, then curry powder, stir to combine
2.    Close the cover and set for the regular cycle. When the machine switches to ‘Keep Warm’ cycle, let the rice steam for 5 minutes.
3.    Gently flush the rice with a wooden or plastic paddle. Serve hot
Nutrient Analysis: 150 calories, 1 g fat, 0 mg cholesterol, 40 mg sodium, 31 g carbs, 3 g fiber, 3 g protein
Recipe courtesy of The Ultimate Rice Cooker Cookbook, 10th Anniversary ed. Via Food & Nutrition Magazine May/June edition, accessed May 2013


Lemony Grilled Shrimp Salad

Yield: 4 salads              
2 tsp grated lemon rind
½ tsp smoked paprika
½ tsp kosher salt, divided
½ tsp freshly ground black pepper, divided
7 tsp extra-virgin olive oil, divided
24 extra-large shrimp, peeled and deveined (approx. 1 lb)
Cooking Spray
6 cups baby arugula
1 cup peeled jicama, cut into 2 x ¼ inch strips
1 avocado, peeled and diced
2 tbsp fresh lemon juice
1 tbsp white wine vinegar
¼ tsp sugar
1 ounce queso fresco, crumbled (approx. ¼ cup)
6 bamboo/metal skewers

1.    Preheat grill to high heat
2.    Combine rind, paprika, ¼ tsp salt, ¼ tsp pepper, 1 tsp oil and shrimp in a medium bowl.
3.    Thread 4 shrimp onto each of the 6 skewers. Coat grill rack with cooking spray. Grill Shrimp 2 minutes on each side.
4.    Remove shrimp from skewers. Combine shrimp, arugula, jicama, and avocado in a large bowl; toss gently.
5.    Combine remaining 2 tbsp olive oil, remaining ¼ tsp salt, ¼ tsp pepper, lemon juice, vinegar, and sugar in a small bowl, stirring with a whisk. Add juice mixture to shrimp mixture, and toss gently to coat.
6.    Divide salad into 4 equal portions; sprinkle evenly with queso fresco.
Nutrient Analysis: 309 calories, 18.4 g fat, 175 mg cholesterol, 430 mg sodium, 11  g carbs, 6 g fiber, 26 g protein
Recipe courtesy of Cooking Light Sept 2012, accessed May 2013


Thai Sticky Rice with Mango
 
Yield: 8 servings    Serving size: 1 cup 
2 cups sticky white rice, soaked in cold water for 1 hour, then drained
1 ¼ cups coconut milk (one 300mL can)
Pinch salt
2 tbsp sugar
2 ripe mangoes, sliced into wedges
2 tbsp coconut milk to serve
Fresh mint leaves for garnish

1.    Combine rice, coconut milk, salt and sugar in an uncovered saucepan with 1 ¼ cups of water.
2.    Stir and bring to a boil over medium heat.
3.    Simmer the rice, stirring for about 8-10 minutes or until the liquid has been absorbed. Remove from heat, cover pan, and let stand for 5 minutes.
4.    Transfer the rice to a steamer or double boiler. Steam for 15-20 minutes. Spoon the hot, steamed, sticky rice into 8 individual ramekins or pudding molds lines with plastic wrap and set aside to cool.
5.    Remove rice from mold, and place one portion in the center of each dessert plate. Arrange the mango around it. Drizzle rice with reserved coconut milk. Garnish with mint leaves.
Nutrient Analysis: 180 calories, 4 g fat, 0 mg cholesterol, 11 g carbs, 125 mg sodium, 0.5 g fiber, 1 g protein
Recipe courtesy of The Higher Taste: A Guide to Gourmet Vegetarian Cooking and Karma-Free Diet with Over 50 Famous Hare Krishna Recipes via Food and Nutrition Magazine May/June 2013 issue, accessed May 2013

May Recipes

Strawberry-Avocado Salsa with Cinnamon Tortilla Chips
A sweet & savory twist on chips and salsa for Cinco-de-Mayo!
Yield: 12 servings, 6 chips and about 3 tbsp avocado mixture
2 tsp canola oil
6 (6-inch) whole-wheat flour tortillas
2 tsp sugar
½ tsp ground cinnamon
1 ½ cup finely chopped peeled ripe avocado (about 2)
1 cup finely chopped strawberries
2 tbsp minced fresh cilantro
1 tsp minced seeded jalapeno pepper
2 tsp fresh lime juice
3/8 tsp salt

1.    Preheat oven to 350oF. 
2.    To prepare chips, brush oil evenly over one side of each tortilla. Combine sugar and cinnamon; sprinkle evenly over oil-coated sides of tortilla. Cut each tortilla into 12 wedges in a single layer on two baking sheets. Bake for 10 minutes or until crisp.
3.    Combine avocado and remaining ingredients; stir gently to combine. Serve with chips.
Nutrient analysis:  138 calories, 6.7 g fat, 0 mg cholesterol, 246 mg sodium, 17.3 g carbs, 3.6 g fiber, 2.8 g protein
Recipe courtesy of Cooking Light, May 2011, via www.myrecipes.com 4/26/2013


Beets with Walnuts, Goat Cheese and Baby Greens
Yield: 8 servings   
6 medium beets (red and golden) about 1 ½ pounds
1 cup water
8 cups mixed baby greens salad
1 cup loosely packed fresh flat-leaf parsley leaves
1 tbsp white balsamic vinegar
¼ tsp kosher salt
¼ tsp black pepper
2 tbsp extra-virgin olive oil
½ cup (2 oz) crumbled goat cheese
¼ cup coarsely chopped walnuts, toasted

1.    Preheat oven to 375oF.
2.    Leave root and 1-inch stem on beets; scrub with a brush. Place beets and 1 cup water in a 13x9-inch glass or ceramic baking dish; cover tightly with foil. Bake for 1 hour and 30 minutes or until tender. Cool beets slightly. Trim off roots; rub off skins. Cut beets into wedges; cool completely.
3.    Place greens and parsley in a large bowl; toss. Combine vinegar, salt and pepper, stirring with a whisk. Gradually drizzle in oil, stirring constantly. Drizzle dressing over greens mixture; toss gently. Arrange 1 cup salad on each of the 8 plates; top evenly with beets. Top each serving with 1 tbsp goat cheese and 1 ½ tsp nuts.
Nutrient analysis:  125 calories, 8.2 g fat, 7 mg cholesterol, 178 mg sodium, 10 g carbs, 3 g fiber, 4 g protein
Recipe courtesy of Cooking Light April 2011, via www.myrecipes.com 4/26/2013


Sesame Grilled Asparagus Rafts
Pinning asparagus together with skewers makes them easier  to cook evenly on both sides on the grill.
Yield: 4 servings (1 raft)   
16 thick asparagus spears (approx. 1 lb)
1 tbsp low-sodium soy sauce
1 tsp dark sesame oil
1 garlic clove, minced
2 tsp sesame seeds, toasted
¼ tsp black pepper

1.    Prepare grill to high heat
2.    Snap off tough ends of asparagus. Arrange 4 asparagus spears on flat surface. Thread 2 (3-in long) skewers or toothpicks horizontally through spears 1 inch from each end to form a raft. Repeat procedure with remaining asparagus spears.
3.    Combine soy sauce, oil, and garlic; brush evenly over asparagus rafts. Grill 3 minutes on each side or until crisp-tender. Sprinkle evenly with sesame seeds and black pepper.

Nutrient analysis:  50 calories, 2.1 g fat, 0 mg cholesterol, 190 mg sodium, 6 g carbs, 2.4 g fiber, 3.2 g protein
Recipe courtesy of Cooking Light August 2003, via www.myrecipes.com 4/27/2013

April Recipes

Greek Yogurt Parfait
Greek yogurt adds a punch of protein and probiotics—a perfect combination to break the fast. Look for yogurts with less than 20 grams of sugar per serving. Sometimes granola can be loaded with excess fat and sugar.  Try to find a granola that has fewer than 150 calories per serving.

Yield: 4 servings, 1 parfait 
2 cups plain Greek-style yogurt (choose low-fat if available)
1 ½ cups granola cereal
 2 cups of fresh fruit of your choice (berries, banana, kiwi, melon, pineapple etc)
4 tablespoons honey

1.    Line up 4 parfait, wine, or other tall glasses. 
2.    Spoon 2 tablespoons of yogurt into each glass.
3.    Spoon 2 tablespoons of granola into each glass layered on top of the yogurt.
4.    Spoon roughly two tablespoons of fruit atop of the granola.
5.    Repeat these steps, drizzling the honey into the glasses equally as well

Recipe adapted from the Food Network, courtesy of Bob Blumer, Surreal Gourmet via www.foodnetwork.com, 3/25/2013


Loaded Baked Potatoes
Potatoes have gotten a bad reputation over the years, but the truth is they are loaded with good nutrients like potassium, vitamin C and fiber (with the skin on). Even the pickiest of eaters tend to like potatoes, which makes this recipe a home run.

Yield: 4 servings, 1 potato half    
2 large baking potatoes
¼ cup 1% low fat milk
3 tablespoons 1/3 less fat cream cheese, softened
¼ crumbled feta cheese
1 tablespoon minced fresh oregano (or 1 teaspoon dried oregano)
¼ teaspoon salt
¼ teaspoon black pepper (optional)
¼ cup thinly sliced green onions
1 slice of bacon, cooked well and crumbled

1.    Preheat the oven to 400 degrees F.
2.    Pierce the potatoes with a fork and bake for 1 hour or until tender. Cool slightly. Cut each potato lengthwise; scoop out the pulp leaving a ¼ inch-thick shell.
3.    Mash the inside of the potato with a potato masher or fork. Add milk and cream cheese; stir with a whisk. Add feta cheese, oregano and salt & pepper; stir well.
4.    Spoon the potato mixture back into the skins. Place on a baking sheet, bake at 400 degrees for 15 minutes or until thoroughly heated.
5.    Sprinkle each potato with bacon bits and green onions.
Nutrient analysis:  251 calories, 5.3 g fat, 17 mg cholesterol, 320 mg sodium, 45 g carbs, 3.2 g fiber, 7 g protein
Recipe adapted from Cooking Light. January 1999. via www.myrecipes.com,3/25/2013

Mango Berry Smoothies
For extra protein, swap out the regular yogurt for Greek-style yogurt. You may also consider adding ground flaxseed or ground chia seeds for extra healthy fats (Omega-3 fatty acids). Note that any adjustments will impact the accuracy of the nutrient analysis.

Yield: 2 servings   
1 ¼ cup orange juice
1 cup non-fat vanilla yogurt
2 cups fresh or frozen mango chunks
1 ripe banana
½ cup frozen or fresh blueberries
(ice optional)

1.    Combine all ingredients in a blender until smooth.
Nutrient analysis:  289 calories, 1 g fat, 0 g saturated fat, 3 mg cholesterol, 42 mg sodium, 71 g carbohydrates
Recipe courtesy of All You, September 2010 via www.myrecipes.com, 3/25/2013

March Recipes

Irish Cream Chocolate Cheesecake
By using fat free cream cheese and fat free sour cream, you can reduce the calorie content by 100 calories per slice, and the fat by 14 grams per slice.

Yield: 12 servings      
1½ cups chocolate cookie crumbs
1/3 cup confectioners’ sugar
 
1/3 cup unsweetened cocoa powder
¼ cup butter
3 (8 ounce) packages cream cheese, softened
1¼  cups white sugar
¼ cup unsweetened cocoa powder
3 tablespoons all-purpose flour
3 eggs
½ cup sour cream
¼ cup Irish cream liqueur

1.    Preheat oven to 350 degrees F.  In a large bowl, mix together the cookie crumbs, confectioners’ sugar and 1/3 cup cocoa.  Add melted butter and stir until well mixed. Pat into the bottom of a 9 inch springform pan.  Bake in preheated oven for 10 minutes; set aside.  Increase oven temperature to 450 degrees F.
2.    In a large bowl, combine cream cheese, white sugar, ¼ cup cocoa and flour. Beat at medium speed until well blended and smooth.  Add eggs one at a time, mixing well after each addition. Blend in the sour cream and Irish cream liqueur; mixing on low speed. Pour filling over baked crust.
3.    Bake at 450 degrees F for 10 minutes. Reduce oven temperature to 250 degrees F, and continue baking for 60 minutes.
4.    With a knife, loosen cake from rim of pan.  Let cool, then remove the rim of pan.  Chill before serving. If your cake cracks, a helpful tip is to dampen a spatula and smooth the top, then sprinkle with some chocolate wafer crumbs.
Nutrient analysis:  457 calories, 29g fat, 129 mg cholesterol, 298 mg sodium, 42 g carbs, 8 g protein

Recipe courtesy: www.allrecipes.com, accessed Feb 27, 2013

Irish-Style Lamb Stew
Yield: 4 servings       
1 pound cubed lamb meat
1 large onion, halved and sliced
1 pound baking potatoes, peeled and sliced
1 carrot, peeled and sliced
1 large stalk celery, sliced
2 tablespoons chopped fresh parsley
Salt and pepper to taste
2 cups beef stock
1 tablespoon chopped fresh parsley, for garnish

1.    Preheat the oven to 325 degrees F.
2.    Layer the lamb meat, onion, potatoes, carrot, and celery in an oven proof pot or casserole dish. Season each layer with parsley, salt and pepper as you go. Pour in the beef stock and cover tightly.
3.    Bake for 1½ to 2 hours in the preheated oven, until vegetables and meat are very tender. Divide into bowls and garnish with additional parsley.
Nutrient analysis:  303 calories, 12.5 g fat, 58mg cholesterol, 213 mg sodium, 27 g carbs, 4g fiber

Recipe courtesy: www.allrecipes.com, accessed Feb 27, 2013

Sweet Potato Chili, with a little Beef
You can reduce the calories, fat, and cholesterol in this recipe by eliminating the beef all together.  Sweet Potatoes have a higher vitamin A and fiber content than white potatoes.

Yield: 6 serving       
2 tsp canola oil
½ lb ground lean beef
1 cup diced onion
1 cup diagonally sliced carrots
1 cup diced celery
1 (15.5 oz) can small red beans, rinsed and drained
3 cups (1/2 inch) diced peeled sweet potato
2 (14.5 oz) cans diced tomatoes
3 cups water
1 T chili powder, or to taste
1 T tomato paste
1 tsp roasted ground cumin
1 tsp dried oregano
 Salt and pepper to taste
Shredded reduced-fat sharp cheddar cheese and chopped cilantro, optional garnish

1.    Heat oil in Dutch oven or large pot over medium-high heat.
2.    Crumble beef into pot; cook, stirring to break up pieces, until browned. Drain off fat. Add onion, carrots, and celery. Cook six minutes or until onion is softened, mixing occasionally.
3.    Add beans, sweet potato, undrained tomatoes, water, chili powder, tomato paste, cumin, oregano, salt, and pepper; mix to combine.  Bring to a simmer; reduce heat, and simmer for 30 minutes or until potato is tender.  Stir occasionally.
4.    Serve garnished with cheese and cilantro, if desired
Nutrient analysis:  261 calories, 4 g fat, 1 g saturated fat, 23mg cholesterol, 433 mg sodium, 39 g carbs, 11 g dietary fiber
Recipe courtesy: Todays Dietitian, www.todaysdietitian.com, accessed Feb 27, 2013

February Recipes

Sparkling Pomegranate Spritzers
Pomegranates contain an abundance of antioxidants that may reduce the risk of cancer, heart disease, and stroke.

Yield: 1 serving       
2 tablespoons 100% Pomegranate juice, or cranberry juice, chilled
Splash (about ½ tsp.) Grand Marnier, or other orange liquer
Sparkling wine, chilled

1.    For each spritzer, in a small tumbler or flute combine pomegranate juice and Grand Marnier. 
2.    Fill the glass with sparkling wine.
Nutrient analysis:  159 calories, 7 g fat, 0 g saturated fat, 0mg cholesterol, 272 mg sodium, 22 g carbs
Recipe courtesy: www.kitchendaily.com

Oysters Chesapeake
Oysters are not only a natural aphrodisiac, they are low in fat, high in protein and an excellent source of zinc, vitamin E, magnesium and potassium.
Yield: 6 servings       Serving size: 2 oysters
1 tablespoon minced chives
2 tablespoons reduced-fat mayonnaise
2 tablespoons reduced-fat sour cream
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 slices bacon, cooked and crumbled (drain the excess fat)
1 (6 ½ ounce) can lump crabmeat (undrained)
1 (1-ounce) slice white bread
12 shucked oysters
Lemon wedges & fresh minced chives to garnish (optional)

1.    Preheat broiler.
2.    Combine first 7 ingredients in a medium bowl; stir gently.
3.    Place bread in a food processor; process until coarse crumbs measure ½ cup. Combine breadcrumbs and butter in a small bowl.
4.    Arrange oysters on a broiler pan. Spoon about 1 tablespoon crab mixture over each oyster; sprinkle each with about 1 teaspoon of breadcrumb mixture. Broil 7 minutes or until tops are browned and oysters are done. Serve with lemon wedges and garnish with chives, if desired.
Nutrient analysis:  124 calories, 6.5 g fat, 2.4 g saturated fat, 52mg cholesterol, 469 mg sodium, 4.4 g carbs, 0g fiber

Recipe courtesy: Cooking Light, January 2013

Strawberry Mousse
Substituting Non-Fat Greek Yogurt for Sour Cream reduced the fat by 60%, and adds the benefits of probiotics.

Yield: 8 servings      
3 cups quartered strawberries (thawed frozen strawberries will work, too!)
¼ cup white sugar
¾ cup non-fat plain Greek Yogurt
2 cups frozen reduced-calorie whipped topping
 
1.    In a blender or food processor, combine strawberries and sugar.  Process until smooth.  Pour contents into a large bowl. 
2.    Add sour cream and mix well using a whisk.   Fold whipped topping into strawberry mixture. 
3.    Spoon into 8 custard cups.  Cover.  Freeze for atleast 4 hours.
Nutrient analysis:  95 calories, 2g fat, 0 mg cholesterol, 11 mg sodium, 18 g carbs, 3 g protein

Recipe adapted from American Cancer Society

January Recipes

These hearty casserole recipes with keep both your kitchen and your belly warm in the coldest months of the year

Baked Cranberry Oatmeal Casserole
Yields: 6 serving

3 cups fat-free milk
6 tbsp. packed brown sugar
1 ½ tbsp. margarine
2 tsp. ground cinnamon
1 ½ cup old fashioned oats
1 ½ cup peeled, finely chopped apples
¾ cup dried cranberries
¾ cup coarsely chopped walnuts or ¾ cup pecans\
Cooking spray

1.    Preheat the oven to 350° F & coat a 9x9 baking pan with cooking spray
2.    In a large saucepan, combine milk, brown sugar, margarine and cinnamon and bring to a boil
3.    In a large mixing bowl, combine oats, chopped apples, cranberries and nuts—spread evenly into the ‘greased’ pan
4.    When the milk mixture begins to boil, pour out evenly over the oatmeal mixture
5.    Bake uncovered for 30-35 minutes or until the liquid has been absorbed and the oatmeal is tender
6.    Cut into six equal portions for serving.
Nutrient analysis: 300 calories, 11 g fat, 2.5 mg cholesterol, 78 mg sodium, 43 g carbohydrate, 5 g fiber, 10 g protein
Recipe courtesy: Food.com, www.food.com, accessed 12/17/2012


Turkey sausage, mushroom and potato gratin
Yield: 4 servings
Serving size: about 1 cup

2 (4-ounce) turkey sausage links, hot Italian (casings removed)
1 tbsp. butter
3 cups chopped onion
4 ounces sliced cremini mushrooms
1 ½ pounds red potatoes, coarsely chopped
½ tsp. kosher salt
½ cup fat-free, low sodium chicken broth
¾ cup (3 ounces) shredded Swiss cheese
2 tbsp. chopped fresh thyme
Cooking spray

1.    Heat oven to 400oF.
2.    Heat a large nonstick skillet over medium-high heat. Add sausage to pain and sauté for 5 minutes or until browned, stirring to crumble. Remove sausage from pain, drain. Wipe pan with paper towels. Melt butter in pan. Add onion; sauté 4 minutes, stirring occasionally. Add mushrooms; sauté 6 minutes, stirring occasionally. Add potatoes and salt; sauté 5 minutes or until browned, stirring occasionally.
3.    Stir in sausage and broth. Remove from heat. Spoon potato mixture into an 11x7-inch glass or ceramic baking dish coated with cooking spray; top with cheese. Cover and bake at 400° for 30 minutes. Uncover and bake an additional 15 minutes or until golden. Sprinkle with thyme.

Nutrient analysis: 358 calories, 13 g fat 6.9 g saturated fat, 63 mg cholesterol, 619 mg sodium, 40.5 g carbohydrates, 4 g fiber, 19.5 g protein
Recipe courtesy: Cooking Light, www.cookinglight.com, accessed 12/17/12

Chicken Enchilada Casserole
Yields: 4 serving
Serving size: about 1 ¾ cup
 
Cooking spray
4 bone-in chicken thighs, skinned
1/3 cup chopped fresh cilantro, divided
1 cup frozen corn kernels, thawed
1/3 cup (3 ounces) 1/3-less-fat cream cheese, softened
½ teaspoon ground red pepper
½ teaspoon ground cumin
¼ teaspoon kosher salt
¼ teaspoon black pepper
2 cups chopped onion, divided
6 garlic cloves, minced and divided
1 cup fat-free, reduced sodium chicken broth
2/3 cup salsa verde
¼ cup water
2 tablespoons chopped pickled jalapeño pepper
9 (6-inch) corn tortillas
¼ cup (1-ounce) shredded sharp cheddar cheese

1.    Preheat oven to 425° F.
2.    Heat a large oven-proof skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; sauté 4 minutes on each side. Place skillet in oven; bake at 425° for 10 minutes or until cooked throughout. Remove chicken from pan; let stand 15 minutes. Remove meal from bones; shred. Discard bones. Place chicken in medium bowl. Add 1 ½ tablespoons cilantro, corn, and the next 5 ingredients (through black pepper) to chicken; toss to combine.
3.    Return pan to medium-high heat. Add ½ cup onion; sauté 5 minutes, stirring occasionally. Add 3 garlic cloves; sauté 30 seconds, stirring constantly. Add onion mixture to chicken mixture; stir to combine.
4.    Combine the remaining 1 ½ cups onion, 3 garlic cloves, broth salsa ¼ cup water and jalapeno in a medium saucepan over medium-high heat; bring to a boil. Reduce heat, simmer 15 minutes, stirring occasionally. Remove from heat. Let stand 10 minutes. Carefully pour mixture into a blender; add 2 tablespoons cilantro. Process until smooth.
5.    Heat a large skillet over medium-high heat. Add 2 tortillas; cook 1 ½ minutes on each side. Remove tortillas from pan; repeat procedure with remaining tortillas. Cut into quarters.
6.    Spread ½ cup salsa mixture into the bottom of an 8x8-inch glass or ceramic baking dish with cooking spray. Arrange 12 tortilla quarters over salsa mixture. Spoon half of chicken mixture over tortillas. Repeat layers, ending with tortillas. Pour remaining salsa mixture over tortillas; sprinkle evenly with cheddar cheese. Bake at 425° for 15 minutes or until bubbly and lightly browned. Top with remaining cilantro.

Nutrient analysis: 371 calories, 12.5 g fat, 80 mg cholesterol, 759 mg sodium, 45 g carbohydrate, 5.5 g fiber, 23 g protein
Recipe courtesy: Cooking Light, www.cookinglight.com, accessed 12/17/12

December Recipes

Stuffed Mushroom with Spinach
Yield: 8 servings
Serving size: 3 mushrooms

24 medium mushrooms (and 1½ pounds mushroom total)
2 tablespoons olive oil, plus more for the baking sheet
2 cloves garlic, finely chopped
1 5-ounce package baby spinach, chopped
Kosher salt and black pepper
¾ cup panko bread crumbs
½ cup Gruyère, grated (2 ounces)

1.    Heat oven to 375oF. Remove the stems from the mushrooms; finely chop the stems and reserve. Coat a baking sheet with oil. Bake the mushroom caps, stem-side down, until just tender (10 to 12 minutes).
2.    Meanwhile, heat the oil in a medium skillet over medium heat. Add the garlic and chopped mushroom stems and cook, stirring, until tender (3 to 5 minutes). Add the spinach, ¼ teaspoon salt, and 1/8 teaspoon pepper and cook, tossing, until wilted (2 to 3 minutes more).
3.    In a bowl, combine the spinach mixture with the bread crumbs and cheese. Spoon into the mushroom caps and bake until golden brown (12 to 15 mintues).

Nutrient analysis: 104 calories, 6 g fat, 7 mg cholesterol, 121 mg sodium, 8 g carbohydrates, 2 g fiber, 5 g protein
Recipe courtesy: Real Simple, www.realsimple.com, accessed 11/28/12

Buttermilk Mashed Potatoes
Yields: 6 serving
Serving size: 1 cup
 
2 pounds all-purpose potatoes, preferably Yukon Gold (about 6 medium potatoes), peeled and cut into chunks
6 cloves garlic, peeled
Salt, to taste
2 teaspoons butter
1 cup non-fat buttermilk
Freshly ground white or black pepper, to taste

1.    Place potatoes and garlic in a large heavy saucepan. Add water to cover and season with salt. Bring to a boil. Reduce heat to medium, cover, and cook until potatoes are very tender, 10 to 15 minutes.
2.    Meanwhile, melt butter in a small saucepan over low heat and cook, swirling, until it turns a nutty brown, about 1 minute.  Stir in buttermilk and heat until just warm. (Do not overheat or it will curdle.)
3.    When potatoes are done, drain in a colander and return to the pan.  Place pan over low-heat and shake for about 1 minute to dry potatoes
4.    Mash the potatoes and garlic with a potato masher, an electric hand-held mixer, or by working through a ricer. Add enough of the buttermilk mixture to make a smooth puree. Season with salt and pepper, and serve.

Nutrient analysis: 144 calories, 2 g fat, 5 mg cholesterol, 92 mg sodium, 30 g carbohydrate, 2 g fiber, 5 g protein, 707 mg potassium
Recipe courtesy: Eating Well, www.eatingwell.com, accessed 11/28/12

Slow Cooker, Apple and Cinnamon Steel-Cut Oatmeal
Start this cozy breakfast before you go to bed, and wake up to the delicious smells and a warm breakfast.
Yields: 7 servings
Serving size:  ¾ cup
 
2 apples, peeled, cored, cut into ½-inch pieces (2½  to 3 cups chopped)
1½  cups fat-free milk (or substitute non-dairy alternative like almond milk)
1½ cups water
1 cup uncooked steel-cut oats
2 tablespoons brown sugar (or substitute maple syrup or other desired sweetner)
1½ tablespoons butter, cut into 5-6 pieces (optional)
½ teaspoon cinnamon
1 tablespoon ground flax seed
¼ teaspoon salt
Optional garnishes: chopped nuts, raisins, maple syrup, additional milk

1.    Coat inside of 3½  quart (or larger) slow cooker with cooking spray. Add all ingredients (except optional garnishes) to slow cooker. Stir, cover, and cook on low for approximately 7 hours (slow cooker times can vary). Spoon oatmeal into bowls; add optional toppings, if desired. Store leftovers in the refrigerator, or freezer.

November Recipes

Apple, Leek and Butternut Squash Gratin
Yields: 4 serving

3 tablespoons extra-virgin olive oil
2 medium leeks, white part only, trimmed of roots and tough outer leaves, thinly sliced crosswise, well washed and dried
Coarse salt and ground pepper
½ cup dry sherry
1 tablespoon chopped fresh sage, plus leaves or garnish
1 pound butternut squash, peeled, seeded, and sliced 1/8-inch thick
1 pound apple, such as Gala, Cortland, Baldwin, or Macoun, peeled, halved, cored, and cut into 1/8-inch thick slices
½ cup freshly grated Parmesan cheese

1.    Preheat the oven to 350 degrees. In a 10-inch skillet, heat 2 tablespoons of oil over medium heat. Add leeks and 2 tablespoons water; season with salt and pepper. Cook, stirring occasionally, until they begin to brown, about 10 minutes. Add sherry and sage and cook until liquid is reduced to a glaze, about 3 minutes; set aside.
2.    In a 2-quart shallow baking dish, arrange squash in overlapping layers; season with salt and pepper. Spread leeks evenly over the squash.
3.    Arrange apples in overlapping layer over the leeks. Brush apples with remaining tablespoon oil. Cover tightly with aluminum foil. Bake 45 minutes.
4.    Uncover and sprinkle cheese over the top. Raise the oven temperature to 450 degrees and bake 10 minutes, or until the cheese has melted and is golden brown. Let cool before serving. Garnish with sage leaves.

Nutrient analysis: 264 calories, 13 g fat, 30 g carbohydrate, 5 g fiber, 6 g protein
Recipe courtesy: Martha Stewart Living, www.marthastewart.com, October 2012

Fennel Apple Salad
Yields: 12 servings
Serving size: 1 cup

1 fennel bulb
2 Granny Smith apples, cored and thinly sliced
1 head radicchio, cored and thinly sliced
1 teaspoon finely shredded orange peel
½ cup orange juice
¼ cup olive oil
2 tablespoons lemon juice
1 large shallot, finely chopped
2 teaspoons Dijon-style mustard
¼ teaspoon salt
1/8 teaspoon freshly ground black pepper
1 oz Parmesan cheese

1.    Trim and core fennel bulb. Thinly slice fennel. Reserve some of the fronds for garnish; finely chop fronds and set aside
2.    In a very large bowl combine fennel, apple slices and radicchio.
3.    In a screw top jar combine orange peel, orange juice, olive oil, lemon juice, shallot, mustard, salt and ground black pepper. Pour dressing over fennel mixture. Toss to coat. Using vegetable peeler, shave Parmesan cheese into shards. If you like, cover and chill for up to 24 hours. If chilled, let stand for 30 minutes prior to serving.
4.    Garnish salad with Parmesan shards and reserved fronds.

Nutrient analysis: 80 calories, 5 g fat, 2 mg cholesterol, 117 mg sodium, 7 g carbohydrate, 1 g fiber, 2 g protein
Recipe courtesy: Midwest Living www.midwestliving.com October 2012

Moroccan Chicken and Butternut Squash Soup
Yield: 4 servings
Serving size: 1 ½ cups

1 tbsp olive oil
1 cup chopped onion
3 (4oz) skinless, boneless chicken thighs, cut into bite-sized pieces
1 teaspoon cumin
¼ teaspoon ground cinnamon
1/8 to ¼ teaspoon ground red pepper
3 cups (1/2 inch) cubed peeled butternut squash
2 tablespoons tomato paste (No Added Salt)
4 cups chicken stock, or fat-free lower-sodium chicken broth
1/3 cup uncooked couscous
1 zucchini, quartered lengthwise and sliced into ¾-inch pieces
½ cup coarsely chopped fresh basil
2    teaspoons grated orange rind

1.    Heat a Dutch oven over medium heat, add oil to pan; swirl to coat.  Add onion and cook for 4 minutes, stirring occasionally; add chicken and cook for 4 minutes, browning all sides.
2.    Add cumin, cinnamon, and pepper to pan; cook 1 minute, stirring constantly.
3.    Add butternut squash and tomato paste; cook 1 minute. Stir in chicken stock, scraping pain to loosen browned bits. Bring to a boil
4.    Reduce heat, and simmer 8 minutes. Stir in couscous, salt and zucchini; cook for 5 minutes or until squash is tender.
5.    Remove from heat. Stir in chopped basil and orange rind.

Nutrient analysis: 292 calories, 8 g fat, 83 mg cholesterol, 474 mg sodium, 32 g carbohydrates, 5 g fiber, 24 g protein
Recipe courtesy: My Recipes, www.myrecipes.com, October 2012

October Recipes

Pumpkin Spice Pancakes with Pumpkin Butter
By incorporating pumpkin to this whole wheat pancake recipe ,it is higher in fiber and rich in vitamins including vitamin A, carotenoids, potassium & vitamin C.

Serving size: 2 pancakes and 2 tbsp pumpkin butter

1 cup whole wheat flour
2 tsp baking powder
¼ tsp salt
½ tsp cinnamon
½ tsp pumpkin pie spice
¼ cup canned pumpkin (or ¼ cup pumpkin butter)
1 tbsp brown sugar
1 cup 1% milk
3 large egg whites
2 tsp oil
1 tsp vanilla

1.    Mix all dry ingrendients in a bowl.
2.    In a separate bowl, combine milk, egg whites and canned pumpkin in a bowl and mix until smooth. Combine wet ingredients with the dry and mix well with a spoon until there are no more dry spots—don’t over mix.
3.    Heat a large skill on medium heat. Spray cooking spray to lightly coat pan. Pour ¼ cup of pancake batter. When the pancakes start to bubble and the edges begin to to cook, flip the pancakes. Repeat with the remainder of the batter. Top each servinc with 2 tbsp of pumpkin butter (recipe to follow). Top with additional maple syrup if desired.
Nutrient analysis: 255 calories, 3.5 g fat, 52 g carbohydrates, 3 g fiber, 9 g protein
Recipe courtesy: Skinny Taste, www.skinnytaste.com, September 2012


Pumpkin Butter
Yields: 30 servings
Serving size: 2 tbsp

3 ½ cups pumpkin puree (1 29 ounce can)—not canned pumpkin pie filling!
2 tsp vanilla extract
¾ cup apple cider (or juice)
1 cup packed brown sugar
2-3 cinnamon sticks
1-2 tsp pumpkin pie spice       

1.    Combine pureed pumpkin, vanilla, apple cider (or juice), spices, cinnamon sticks and sugar in a large saucepan
2.    Stir well, Bring mixture to a boil
3.    Reduce heat and simmer for 30 to 40 minutes or until thickened. Stir frequently.
4.    Adjust spices to your taste.
5.    Top each serving with about 1/3 cup of frozen yogurt.
Nutrient analysis: 30 calories, 0.1g fat, 10g carbohydrates, 1.3g fiber, 8g sugar, 0.5g protein
Recipe courtesy: Skinny Taste, www.skinnytaste.com, September 2012


Crock Pot Turkey White Bean Pumpkin Chili
Sneaking a little pumpkin into this crock pot chili not only gives it a hint of seasonal flare, but adds a lot of fiber and nutrients!
Yields: 9 servings
Serving size: 1 cup

2 lb 99% lean ground turkey
½ tsp olive oil
1 small onion, chopped
3 garlic cloves, minced
1 tsp chili powder, to taste
2 bay leaves
2 tsp cumin
1 tsp oregano
2 (15oz) cans white northern or navy beans, rinsed and drained
1 (15oz) can pumpkin puree (not pumpkin pie mix)
4.5 oz canned chopped green chiles
2 cups low sodium, fat free chicken broth
Fat free sour cream (for topping)
Chopped cilantro and/or chives (for topping)
Salt and pepper to taste       

1.    Heat a large heavy sauté pan over high heat and lightly spray with cooking spray. Add meat and cook, breaking it up until white (about 5 minutes). Add to crock pot.
2.    Add beans, pumpkin puree, green chilies, broth, chili powder, oregano, and bay leaves. Cover and cook on high for 4 hours or low for 8 hours.
3.    Remove bay leaves.
4.    Adjust spices to your taste before serving.
5.    Top each serving with sour cream or herbs as desired.
Nutrient analysis: 183 calories, 2.3g fat, 11g carbohydrates, 9g fiber, 2.1g sugar, 23.3g protein, 430mg sodium (without added salt)
Recipe courtesy: Skinny Taste, www.skinnytaste.com, September 2012

September Recipes

Caramel Cheesecake Apple Dip
Yield: approximately 10 servings         
2 (8 oz) packages of Low Fat Cream Cheese, chilled
1 cup caramel topping, chilled
1 store bought graham cracker pie crust, crumbled

1.    Place cream cheese in a mixing bowl and using an electric mixer, whip cream cheese until smooth and fluffy for about 1 minute.  Stir in caramel topping.
2.    Break graham cracker pie crust into pieces and place pieces in a Ziploc bag, then seal bag and using a rolling pin, crush graham cracker crust pieces until finely broken. 
3.    Serve with apple slices. Dip apple slices into caramel cheesecake dip then into broken graham cracker crust.  Store cheesecake dip in refrigerator up to one week.
•    This dip is also delicious with a bit of cinnamon (1/4 tsp) and a few dashes of nutmeg mixed in.
Nutrient Analysis: 193 calories, 8 g fat, 257 mg sodium, 25 g carbs, 27 mg cholesterol, 6 g protein
Recipe courtesy of http://cookingclassy.blogspot.com     accessed 8/22/2012


Egg Brunch Casserole
Cook breakfast overnight—it’s like having Cooking Fairies in your kitchen while you sleep.  And, a hot breakfast for the ride to school or work.  Try substituting Egg Beaters to reduce fat and cholesterol.
Yield: 8-10 servings   
6-8 strips of bacon
1 onion peeled and chopped
1 clove garlic, peeled and minced
1 red or green pepper, seeded and chopped
1 (2 lb) bag of frozen hash browns
1½ cups shredded cheese
12 eggs
1 cup 1% milk
1 tsp dried dill
½ tsp salt
½ tsp pepper

1.    Spray crock pot with non-stick cooking spray. Cook bacon until crisp, cool, and then chop into ½- inch pieces.  Set aside.
2.    Sauté onion, garlic, and bell pepper for 5 minutes.
3.    Place 1/3 of frozen hash browns in the bottom of crock pot.  Add 1/3 bacon, and 1/3 onion, garlic, pepper mixture, and 1/3 cheese.  Repeat layers, ending with cheese.
4.    In a large bowl, mix eggs, milk, dill, salt and pepper.  Pour over ingredients in crock pot, cover, and turn on low. Cook for 8-10 hours.  (When done, a thermometer put in the center should read 160oF.
Nutrient Analysis: 336 calories, 18 g fat, 305 mg cholesterol, 497 mg sodium, 24 g carbs, 20 g protein
Recipe adapted from  www.alattewithotta.com,   accessed 8/22/2012


Beet Salad with Goat Cheese
Beets are in season into the fall—substitute Arugula for the mixed greens, too!
Yield: 6 servings     

4 medium beets—scrubbed, trimmed, and cut in half
1/3 cup chopped walnuts
3 tablespoons maple syrup
1 (10 ounce) package mixed baby salad greens
½ cup frozen orange juice concentrate
¼ cup balsamic vinegar
½ cup extra-virgin olive oil
2 ounces goat cheese


1.    Place beets into a saucepan, and fill with enough water to cover.  Bring to a boil, then cook for 20 to 30 minutes, until tender. Drain and cool, then cut into cubes. Alternatively, you could roast them in the oven for 1 hour at 450oF, wrapped whole in foil.
2.    While the beets are cooking, place the walnuts in a skillet over medium-low heat. Heat until warm and starting to toast, then stir in the maple syrup.  Cook and stir until evenly coated, then remove from the heat and set aside to cool.
3.    In a small bowl, whisk together the orange juice concentrate, balsamic vinegar, and olive oil to make the dressing.
4.    Place a large helping of greens onto each of 6 plates, divide candied walnuts equally and sprinkle over the greens.  Place equal amounts of beets over the greens, and top with dabs of goat cheese. Drizzle each plate with some of the dressing.
Nutrient Analysis: 347 calories, 26 g fat, 7 mg cholesterol, 107 mg sodium, 25 g carbs, 3 g fiber, 5 g protein
Recipe courtesy of http://allrecipes.com , accessed 8/22/2012

August Recipes

Raspberry Lemonade Ice Pops
Yield: 6 servings   
1 container (6 oz) Yoplait Light Fat-Free raspberry lemonade yogurt
½ cup frozen raspberries
6 paper cups (5 oz size)
2 containers (6 oz each) Yoplait Light Fat-Free very vanilla yogurt
6 flat wooden sticks with round ends

1.    In blender, place raspberry lemonade yogurt and frozen raspberries. Cover; blend on medium speed until smooth.
2.    Divide raspberry mixture evenly among paper cups.  Top with vanilla yogurt.  Place cups in freeze about 20 minutes or until partially frozen.  Insert 1 stick in each cup.  Freeze 1½ to 2 hours longer or until completely frozen. 
3.    To eat, peel off paper cups. 
Nutrient Analysis: 60 calories, 0 g fat, 0 mg cholesterol, 45 mg sodium, 12 g carbs, 3 g protein
Recipe courtesy of www.eatbetteramerica.com, accessed 7/25/12

Italian Chicken Packets
These colorful packets are a meal in themselves.  Serve with French bread to soak up the flavorful juices.
Yield: 4 servings        Serving size: 1 packet
4 boneless skinless chicken breast halves (about 1¼ lb)
1 medium yellow bell pepper, cut into 4 wedges
4 roma (plum) tomatoes, cut in half
1 small red onion, cut into 8 wedges
½ cup fat-free Italian vinaigrette dressing

1.    Heat coals or gas grill for direct heat.  Cut four 18x12-inch pieces of heavy duty foil.
2.    On one side of each foil piece, place 1 chicken breast half, 1 bell pepper wedge, 2 tomato halves, and 2 onion wedges.  Pour 2 tablespoons dressing over chicken and vegetable mixture on each foil piece.
3.    Fold foil over chicken and vegetables so edges meet.  Seal edges, making tight ½-inch fold, fold again.  Allow space on sides for circulation and expansion.
4.    Cover and grill packets over MEDIUM heat 20 to 25 minutes, rotating packets ½ turn after 10 minutes, until juice of chicken is no longer pink when centers are cut.  Place packets on plates.  Cut large X across top of each packet; fold back foil.
Nutrient Analysis: 210 calories, 5 g fat, 410 mg sodium, 8 g carbs,
Recipe courtesy of www.eatbetteramerica.com, accessed 7/11/2012


Summer in a Bowl Spaghetti
A colorful way to incorporate your backyard garden!
Yield: 6 servings     

1 pound dried spaghetti
3 tbsp extra virgin olive oil, divided
3 garlic cloves, finely chopped
3 medium zucchini, cut into ½-inch dice
3 ears corn, shucked and cut off cob
3 large ripe tomatoes, cut into ½-inch dice
1/3 cup fresh basil, chopped
2 tbsp fresh mint, finely chopped
½ medium lemon
1 tsp salt
Freshly ground pepper
Small chunk of Parmesan cheese

1.    Cook spaghetti according to package directions until al dente. Strain.
2.    While pasta cooks, heat 2 tbsp olive oil in a large skillet over medium heat.  Add garlic and sauté for 1-2 minutes until soft but not brown.  Don’t let it burn.
3.    Turn heat up to medium high and add zucchini.  Saute for about 1 minute.  Add corn and continue to cook until vegetables are just tender, another 2-3 minutes.
4.    Remove pan from heat and add remaining olive oil, tomatoes, basil, and mint.  Squeeze juice from the lemon over vegetables; add salt and a few turns with pepper grinder.  Stir well.
5.    Add cooked spaghetti to pan and use tongs to thoroughly mix pasta with sauce.  Taste and add more salt and/or pepper if needed.
6.    Divide into bowls and top with freshly grated Parmesan cheese.
Nutrient Analysis: 285 calories, 9 g fat, 41 mg cholesterol, 422 mg sodium, 44 g carbs, 3 g fiber, 9 g protein
Recipe courtesy of www.momskitchenhandbook.com, accessed 7/26/2012

July Recipes

Grilled Lemonade
Yield: 8 servings        Serving size: 8 oz
6 pounds of lemons (about 16 lemons)
½ cup water
½ cup granulated sugar
½ cup honey
2 rosemary sprigs (optional)
1 cup Bourbon
ice

1.    Cut the lemons in half and dip the cut half in sugar.  Set aside on a tray to be grilled. 
2.    Combine water, sugar, and honey in a saucepan or disposable aluminum tray.  Add a couple sprigs of rosemary (optional but delicious) to the saucepan. 
3.    Heat up the grill.  Grill the lemons cut-side down until grill marks appear (about 5-7 minutes).  Remove the lemons and set aside to cool.
4.    While grilling the lemons, place the saucepan with honey syrup on the grill.  Heat the syrup until the sugar and honey are fully dissolved and the desired amount of rosemary flavor has been infused into the syrup. 
5.    When the lemons are cooled, squeeze the juice into a pitcher.  Since they’ve been grilled, they should be easy to squeeze by hand.  Add syrup and water to taste, bourbon and ice.  Stir well and serve chilled.
Nutrient Analysis: 172 calories, 0.6 g fat, 8 mg sodium, 43 g carbs,
Recipe courtesy of http://bbq.about.com, created by Marcus Wang, on behalf of Kingsford Charcoal (accessed 6/20/2012)


Grilled Brussel Sprouts
Brussel sprouts are a good source of Vitamin A, C, folic acid, and fiber.  They may protect against colon cancer because they contain singrin, a phytochemical.

Yield: 4 servings   
1 pound Brussel sprouts, as uniform in size as possible
2 tablespoons olive oil
1 tablespoon minced garlic
1 teaspoon dry mustard
1 teaspoon smoked paprika
1 teaspoon kosher salt
¼ teaspoon freshly ground black pepper

1.    Heat a grill to medium heat. 
2.    Cut off the stem end of the Brussel sprouts and remove any yellowing outer leaves.  Place the Brussel sprouts into a large, microwave safe mixing bowl and heat in the microwave on high for 3 minutes.  Add the olive oil, garlic, mustard, paprika, and salt and toss to combine.  Allow the sprouts to cool until you can handle them.  Skewer 4 to 5 Brussel sprouts onto each metal skewer with the stem ends facing the same direction, leaving about ½ inch between each sprout.
3.    Place the skewers onto the grill with stem end closest to the flame.  Cover and cook for 5 minutes.  Turn the skewers, and continue to cook for another 5 minutes. 
4.    Serve as is or for additional flavor, remove the sprouts from the skewers, return them to the original mixing bowl and toss with any of the remaining oil and garlic mixture before serving.
Nutrient Analysis: 126 calories, 8 g fat, 0 mg cholesterol, 509 mg sodium, 11 g carbs, 5 g fiber, 4 g protein
Recipe courtesy of www.foodnetwork.com, 6/20/2012


BBQ Chicken Pizza
Using a whole wheat pizza crust will increase the fiber of this grilled pizza!  By using the grill, you’re kitchen stays cool this summer!
Yield: 8 servings     

1 (12-inch) pre-baked pizza crust
1 cup spicy barbeque sauce
2 boneless, skinless chicken breast halves, cooked and cubed
½ cup chopped fresh cilantro

June Recipes

Black Bean Brownies

Yield: 16 servings  Serving size: 1 brownie
1 (15.5 ounce) can low sodium black beans, rinsed and drained
2 whole eggs
2 egg whites
2 tablespoons unsweetened applesauce
1 tablespoon vegetable oil
1/3 cup cocoa powder
2 tsp vanilla extract
¾ cup white sugar
¼ cup bittersweet chocolate chips
¼ cup chopped walnuts

1. Preheat oven to 350o F.  Lightly grease an 8x8 square baking dish.
2. Combine the black beans, eggs, apple sauce, and oil in a blender; blend until smooth; add to bowl with cocoa powder, vanilla extract, sugar and blend until smooth.
3. Pour the mixture into the prepared baking dish. Sprinkle the chocolate chips and walnuts over the top of the mixture..
4. Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes.
5. Once cooled, portion into 16 servings by cutting into 2 inch squares.
Nutrient Analysis: 118 calories, 4.6 g fat, 23 mg cholesterol, 16 mg sodium, 18 g carbs, 3 g fiber, 4g protein
Recipe courtesy of Ellie Perry, Utah State University Dietetic Intern

 Shrimp Tacos with Lime Crema (featured at Healthy Heart Series Cooking Demo, 6/14/12)
Seasoned sautéed shrimp, shredded lettuce, and diced red onion make up the tasty filling for Shrimp Tacos with Lime Crema.

Yield: 4 servings Serving size: 2 tortillas, 1 tablespoon onion, ½ cup lettuce, 4 oz shrimp, 2 tablespoons crema
1 pound medium shrimp, peeled and deveined
¼ teaspoon chili powder
¼ teaspoon ground cumin
1/8 teaspoon pepper
½ cup reduced-fat sour cream
1 tablespoon lime juice
1 teaspoon olive oil
1 tablespoon lime juice
8 (6-inch) corn tortillas, warmed
2 cups shredded lettuce
¼ cup finely diced red onion

1. In a medium bowl, toss shrimp with chili powder, cumin, and pepper. Heat olive oil in a large nonstick skillet over medium heat; sauté shrimp 3 minutes, turning once, or until done.  Remove from heat; toss with 1 tablespoon lime juice.
2. While the shrimp is cooking, in a small bowl, stir together sour cream and 1 tablespoon lime juice.
3. Fill warmed corn tortillas with shredded lettuce, shrimp mixture and diced red onion; drizzle tacos with lime crema.
Nutrient Analysis: 258 calories, 7 g fat, 155 mg cholesterol, 665 mg sodium, 29 g carbs, 4 g fiber, 20 g protein
Recipe courtesy of www.myrecipes.com, 5/29/2012

 
Mexican Quinoa Salad (featured at Healthy Heart Series Cooking Demo, 6/14/12)
Quinoa (pronounced “Keen-Wah”) is a type of whole grain/seed.  It cooks up quicker than other whole grains (just 10 to 15 minutes) and it’s naturally vegan, vegetarian, gluten free, and cholesterol free.  Rinse it well before cooking, using a fine mesh strainer. 

Yield: 4 servings Serving size: about ¾ cup, or ¼ of the recipe
 
Dressing:
1½ tablespoons extra-virgin olive oil
2 tablespoons white wine vinegar
Salt and freshly ground black pepper, to taste
 
Salad:
1 cup dry quinoa, rinsed well
1 cup halved cherry tomatoes
¾ to 1 cup fresh corn (sliced off the cob, raw)
¼ cup finely chopped cilantro
Lime wedges
Salt and freshly ground black pepper, to taste

1. Whisk the dressing ingredients together in a small bowl.  Set aside.
2. Prepare the quinoa according to package directions.  Cool slightly.
3. In a medium bowl, toss the quinoa with the tomatoes, corn, and cilantro.  Add the dressing and toss to coat everything.  Squeeze lime on top, and season with salt and freshly ground pepper, to taste.
4. Serve with lime wedges, for individual squeezing.

Nutrient Analysis: 258 calories, 8 g fat, 0 mg cholesterol, 40 g carbs, 4 g fiber, 8 g protein
Recipe courtesy of www.recipegirl.com, 5/29/2012
 

 

May Recipes

Oatmeal Pecan Pie
Rolled oats add heartiness to the filling of this classic Kentucky Derby treat! 

Yield: 12 servings, 1 wedge 
½ (15 ounce) package of refrigerated pie dough
Cooking spray
1 cup packed dark brown sugar
1 cup light corn syrup
2/3 cup regular oats
½ cup chopped pecans
2 tablespoons butter, melted
1 teaspoon vanilla extract
¼ teaspoon salt
2 large eggs, lightly beaten
2 large egg whites, lightly beaten


1.    Preheat oven to 325oF. 
2.    Roll dough into an 11-inch circle.  Fit into a 9-inch pie plate coated with cooking spray.  Fold edges under; flute.
3.    Combine brown sugar and remaining ingredients, stirring well with a whisk.  Pour into prepared crust.  Bake at 325oF for 50 minutes or until center is set.  Cool completely on a wire rack.
4.    Bake at 350oF for 50 minutes or until set.  Let stand 5 minutes; cut into wedges.  Garnish with green onion strips, if desired.
Nutrient analysis:  311 calories, 11 g fat, 42 mg cholesterol, 181 mg sodium, 51 g carbs, 1 g fiber
Recipe courtesy of Cooking Light, November 2006, via www.myrecipes.com 4/26/2012


Confetti Crab Cakes
The classic dish for the second leg of the race for the Triple Crown—enjoy these crab cakes during a Preakness Party.  By making your own dried breadcrumbs, you can reduce the sodium in this recipe.
Yield: 4 servings   Serving size: 2 crab cakes 
1 pound lump crabmeat, drained and shell pieces removed (2 2/3 cups)
½ cup unseasoned dry breadcrumbs
½ cup chopped scallions
¼ cup finely chopped red bell pepper
1 teaspoon Old Bay seasoning
¼ teaspoon ground red pepper (optional)
2 tablespoons light mayonnaise
1 tablespoon fresh lemon juice
1 tablespoon canola oil or butter
Lemon wedges (optional)

1.    Combine crabmeat, breadcrumbs, scallions, bell pepper, Old Bay seasoning, and ground red pepper (if using) in a medium bowl.  Add mayonnaise and lemon juice; mix with a fork.  Form mixture into 8 patties about 3 inches in diameter.
2.    Heat oil in a medium skillet over medium heat.  Fry crab cakes until browned on the bottom (about 4 minutes); turn and cook 4 more minutes, or until browned and an instant-read thermometer inserted into the crab cake reads 155oF.  Serve with lemon wedges, if desired.
Nutrient analysis:  202 calories, 6 g fat, 67 mg cholesterol, 661 mg sodium, 13 g carbs, 1 g fiber, 22 g protein
Recipe courtesy of Health 2007, via www.myrecipes.com 4/26/2012

 

April Recipes

Artichoke Quiche
This quiche has a cheesy rice crust instead of a pastry crust, so not only is it a
hearty meatless main dish, it’s also gluten free.

Yield: 6 servings, 1 wedge 
2 cups cooked long-grain rice
¾ cup (3 ounces) shredded reduced-fat sharp Cheddar
¾ cup egg substitute, divided
1 teaspoon dried dillweed
½ teaspoon salt
1 small garlic clove, crushed
Cooking spray
1 (14-ounce) can quartered artichoke hearts, drained
¾ cup fat-free milk
¼ cup sliced green onions
1 tablespoon Dijon mustard
¼ teaspoon ground white pepper
Green onion strips (optional)

1. Preheat oven to 350oF. 
2. Combine rice, ¼ cup cheese, ¼ cup egg substitute, dillweed, salt, and garlic; press
into a 9 inch pieplate coated with cooking spray.  Bake at 350oF for 5 minutes.
3. Arrange artichoke quarters on bottom of rice crust; sprinkle evenly with remaining
½ cup cheese.  Combine remaining ½ cup egg substitute, milk, and next 3 ingredients;
pour over cheese. 
4. Bake at 350oF for 50 minutes or until set.  Let stand 5 minutes; cut into wedges. 
Garnish with green onion strips, if desired.

Nutrient analysis:  169 calories, 3.5 g fat, 11 mg cholesterol, 490 mg sodium, 23 g carbs, 0.4 g fiber
Recipe courtesy of Oxmoor, July 2010 via www.myrecipes.com, 3/27/2012

White Bean and Asparagus Salad
Yield: 6 servings    
½ pound fresh asparagus, trimmed
7 dried tomatoes
1 garlic clove, minced
1 tablespoon brown sugar
2 tablespoons extra-virgin olive oil
2 tablespoons white wine vinegar
1 tablespoon water
1 teaspoon spicy brown mustard
¼ teaspoon dried rubbed sage
¼ teaspoon pepper
1 (19-ounce) can cannellini beans, rinsed and drained
¼ cup chopped red onion
2 teaspoons drained capers
1 (5-ounce) bag of gourmet mixed salad greens
1 tablespoon shredded Parmesan cheese

1. Snap off tough ends of asparagus; arrange asparagus and dried tomatoes in a steamer
basket over boiling water.  Cover and steam 2 to 4 minutes or until asparagus is
crisp-tender.  Set tomatoes aside.  Plunge asparagus into ice water to stop the
cooking process; drain.  Cut asparagus into 1-inch pieces, and chill until ready to use. 
Chop tomatoes.
2. Whisk together garlic and next 8 ingredients in a medium bowl; add asparagus,
tomatoes, beans, onion, and capers, tossing to coat.  Cover and chill 1 hour. 
Serve asparagus mixture over salad greens; sprinkle with cheese.

Nutrient analysis:  127 calories, 5.5 g fat, 1.3 mg cholesterol, 351 mg sodium,
15 g carbs, 4.4 g fiber, 4.8 g protein
Recipe courtesy of Southern Living, April 2005 via www.myrecipes.com,3/27/2012

 

Rosemary Grilled Lamb Chops
Yield: 4 servings  Serving size: 1 chop    

1 tablespoon chopped fresh rosemary
1 teaspoon olive oil
½ teaspoon kosher salt, divided
1 garlic clove, minced
4 (4-ounce) lamb loin chops, trimmed
1/8 teaspoon freshly ground pepper
Cooking spray
1. Combine rosemary, oil, ¼ teaspoon salt, and garlic; rub mixture evenly over
both sides of lamb.  Cover and marinate in refrigerator for at least 2 hours or overnight.
2. Prepare grill.
3. Sprinkle both sides of lamb with remaining ¼ teaspoon salt and pepper. 
Place lamb on a grill rack coated with cooking spray; grill 3 minutes on each side
(145oF for medium-rare) or until desired degree of doneness.

Nutrient analysis:  232 calories, 15 g fat, 6 g saturated fat, 72 mg cholesterol, 290 mg
sodium, 0.5 g carbs
Recipe courtesy of Cooking Light, August 2005 via www.myrecipes.com

March Recipes

Baked Kale Chips
Yield: 6 servings       
1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt

1. Preheat an oven to 350oF.  Line a non-insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears, carefully remove the leaves from the thick stems and tear into bite size pieces.  Wash and thoroughly dry kale with a salad spinner.  Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burnt, about 10-15 minutes.
Nutrient analysis:  58 calories, 3 g fat, 0 mg cholesterol, 185 mg sodium, 7 g carbs, 1.5 g fiber
Recipe courtesy: www.allrecipes.com, 2/28/2012

Roasted Beets and Sauteed Beet Greens
Yield: 4 servings       
1 bunch beets with greens
2 tablespoons olive oil, divided
2 cloves garlic, minced
1 small onion, halved and thinly sliced
Salt and pepper to taste
1 tablespoon red wine vinegar (optional)

1. Preheat the oven to 350oF.  Wash the beets thoroughly, leaving the skins on, and remove the greens.  Rinse greens, removing any large stems, and set aside.  Place the beets in a small baking dish or roasting pan, and toss with 1 tablespoon of olive oil.  If you wish to peel the beets, it is easier to do so once they have been roasted.
2. Cover, and bake for 45-60 minutes, or until a knife can slide easily through the largest beet.  Allow beets to cool.  Once you can handle them, remove the skins and slice beets.
3. Heat the remaining 1 tablespoon olive oil in a skillet over medium-low heat.  Add the garlic and onion, and cook for a minute.  Tear the beet greens into 1 to 2 inch pieces.  Once the onions have begun to caramelize, add the beet greens to the skillet.  Cook and stir until greens are wilted and tender, about 10 minutes.  Add the roasted beets slices.  Season with salt and pepper.  Serve as is, or add flavor with red wine vinegar. 
Nutrient analysis:  111 calories, 7 g fat, 0 mg cholesterol, 161 mg sodium, 12 g carbs, 3 g fiber, 2 g protein
Recipe adapted from: www.allrecipes.com, 2/28/2012

Lucky Shake
A homemade version of everyone’s favorite seasonal shake can reduce the calories and fat by 56%. 
Yield: 4 servings       
3 cups light vanilla ice cream
1¾ cups 1% milk
½ teaspoon peppermint extract
Green food coloring if desired

1. Blend all ingredients in a blender until completely thick and smooth.  Pour into 4 glasses and serve.

Nutrient analysis:  136 calories, 5 g fat, 1.8 g saturated fat, 25mg cholesterol, 314mg sodium, 10 g carbs
Recipe courtesy: http://blogs.babble.com/family-kitchen/2011, 2/28/2011

February Recipes

Healthified Buffalo Chicken Dip
47% fewer calories* 66% less fat* 61% less saturated fat than the original recipe.  A favorite flavor combination is lightened up and made easier to eat, all at the same time!

Yield: 12 servings       Serving size: ¼ cup dip 
1 package (8 oz) 1/3 less fat cream cheese (Neufchâtel), softened
½ cup fat-free ranch dressing
1/3 cup buffalo wing sauce
2 tablespoons water
1½ cups shredded cooked chicken breast
1 cup shredded reduced-fat Colby-Monterey Jack cheese blend or reduced-fat Cheddar cheese (4 oz)
2 tablespoons chopped green onions (2 medium)
Whole grain crackers or celery sticks, if desired

1. Heat oven to 350oF.  In medium bowl, beat cream cheese with electric mixer on medium speed until smooth.  Beat in dressing, buffalo wing sauce and water until blended.  Stir in chicken and cheese.  Spread in ungreased 1-quart baking dish or 9-inch pie plate; cover with foil. 
2. Bake 30-35 minutes or until hot and bubbly.  Stir; top with onions.  Serve hot with crackers or celery sticks.
Nutrient analysis:  110 calories, 6 g fat, 3.5 g saturated fat, 30 mg cholesterol, 420 mg sodium, 4 g carbs

Recipe courtesy: www.eatbetteramerica.com, 1/25/2012

Healthy Garlic Guacamole

Yield: 9 servings       Serving size: ¼ cup dip, 4 chips, and 4 veggies each) 
1 medium bulb garlic (2 oz)
3 flour tortillas (8 inch)
   Cooking spray
2 medium avocados, peeled, pitted
2 tablespoons fresh lime juice
½ teaspoon salt
1/8 teaspoon black pepper
    Dash ground red pepper (cayenne) or few drops red pepper sauce, if desired
¼ cup finely chopped red onion
3 plum (Roma) tomatoes, seeds removed, chopped
2 tablespoons chopped fresh cilantro
   Assorted fresh vegetables for dipping, such as carrots and cucumbers

1. Heat oven to 350oF.  Carefully peel paper-like layers from around bulb of garlic, leaving just enough to hold garlic cloves together. Cut ¼ to ½ inch from top of bulb to expose cloves.  Place cut side up on 6-inch piece of foil; wrap securely in foil.  Place in pie plate or shallow baking dish.  Bake 40 to 45 minutes or until garlic is tender when pierced with toothpick or fork.  Cool.
2. Spray 2 large cookie sheets with cooking spray.  Cut each tortilla into 12 wedges.  Place in single layer on cookie sheets.  Spray with cooking spray.  Bake uncovered 8-10 minutes or until light golden brown and crisp.
3. In medium bowl, mash avocados.  Stir in 1 teaspoon of the roasted garlic, the lime juice, salt, black pepper, and red pepper.  Stir in onion, tomatoes, and cilantro.  Serve with baked tortilla chips and vegetables for dipping.
TIME SAVING TIP:  If you do not have the time to roast the garlic, substitute ½ teaspoon chopped fresh garlic for the mashed roasted garlic. 
SUBSTITUTION:  Reduce calories to 100 and fat to 4 grams per serving by substituting 1 cup frozen peas, cooked and drained, for one of the avocados.  Place the peas and 1 Tbsp water in a food processer; process until just smooth, then add to the mashed avocado.
Nutrient analysis:  130 calories, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 250 mg sodium, 16 g carbs, 3 g fiber
Recipe courtesy: www.eatbetteramerica.com, 1/25/2012

Seared Beef Tenderloin Mini Sandwiches with Mustard-Horseradish Sauce

Yield: 16 servings       Serving size: 1 sandwich 
2/3 cup fat-free sour cream
1/3 cup Dijon mustard
2 tablespoons prepared horseradish
1 (1 ½-pound) beef tenderloin, trimmed
½ teaspoon freshly ground black pepper
Cooking spray
2 tablespoons fresh lemon juice
3 cups trimmed watercress (arugula would be work as well)
1 (8-oz) French bread baguettes, cut diagonally into 16 slices
2 tablespoons capers
½ cup (2-oz) shaved fresh Parmesan cheese

4. Combine first 4 ingredients, stirring well with a whisk. Cover and chill.
5. Secure beef at 2-in intervals with twine. Sprinkle beef with pepper. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add beef to pan; cook 15 minutes or until desired degree of doneness, turning frequently. Let stand 15 minutes. Sprinkle with lemon juice.
6. Arrange watercress evenly on bread slices. Place 1 beef slice and about 1 tablespoon chilled sauce over bread slice. Arrange capers and cheese evenly over sauce.
Nutrient analysis:  136 calories, 5 g fat, 1.8 g saturated fat, 25mg cholesterol, 314mg sodium, 10 g carbs
Recipe courtesy: www.myrecipes.com, 1/30/12

January Recipes

Pinto Bean Chili with Corn and Winter Squash
If you cannot find queso fresco, substitute with crumbled feta or farmer cheese.  For a heartier chili, add one cup thawed frozen meatless crumbles.  For a vegan version, use shredded soy cheddar or mozzarella cheese.

Yield: 6 servings       Serving size: 1½ cups chili, 2 tablespoons cheese, and 1 lime wedge 
1 tablespoon olive oil
1½ cups chopped onion
1½ cups chopped red bell pepper
1 garlic clove, minced
2 tablespoons chili powder
½ teaspoon ground cumin
4 cups (1/2-inch) cubed peeled butternut squash (about 1 pound)
3 cups cooked pinto beans
1½ cups water
1 cup frozen whole-kernel corn
1 teaspoon salt
1 (14.5 ounce) can crushed tomatoes, undrained
1 (4.5-ounce) can chopped green chiles, undrained
¾ cup (3 ounces) crumbled queso fresco
6 lime wedges 

1. Heat olive oil in a large non-stick skillet over medium heat.  Add onion, bell pepper, and garlic; cover and cook 5 minutes or until tender.  Add chili powder and cumin; cook 1 minute, stirring constantly. 
2. Place onion mixture in a 5-quart electric slow cooker.  Add butternut squash and next 6 ingredients (through chiles).  Cover and cook on low for 8 hours or until vegetables are tender and chili is thick. 
3. Sprinkle with cheese; serve with lime wedges.
Nutrient analysis:  296 calories, 6.5 g fat, 2.2 g saturated fat, 10 mg cholesterol, 640 mg sodium, 49.6 g carbs

Recipe courtesy: CookingLight.com, 12/22/11

Hot Chocolate

Yield: 10 servings       Serving size: ¾ cup hot chocolate and 3 marshmellows 
1/3 cup unsweetened cocoa
5½ cups fat-free milk, divided
1 tablespoon vanilla extract
1 (14 ounce) can fat-free sweetened condensed milk
1 (3 inch) cinnamon sticks (optional)
30 miniature marshmellows

1. Place cocoa in a 3-quart electric slow cooker.  Gradually add 1 cup fat-free milk, stirring with a whisk until well blended. 
2. Add 4½ cups fat-free milk, vanilla, and condensed milk, stirring with a whisk until well-blended.  Add cinnamon stick, if desired.
3. Cover with lid; cook on low-heat setting to 4 to 8 hours.  Discard cinnamon stick.  Stir well with whisk before serving.  Ladle hot chocolate into mugs; top with marshmellows.
Nutrient analysis:  177 calories, 0.5 g fat, 0.2 g saturated fat, 5 mg cholesterol, 115 mg sodium, 34.5 g carbs
Recipe courtesy: www.myrecipes.com, 12/22/11

Slow-Roasted Rosemary and Garlic Chicken
You’ll need at least a 4-quart slow cooker to cook the whole bird.  It also cooks nicely in the larger, oval-shaped cooker.

Yield: 6 servings       Serving size: 3 ounces chicken and 1/3 cup sauce 
10 garlic cloves, minced
2 tablespoons chopped fresh rosemary
1 (5 to 6 pound) roasting chicken
5 garlic cloves
4 (3-inch) rosemary sprigs
¼ cup orange juice
1 tablespoons balsamic vinegar

1. Combine minced garlic and chopped rosemary.  Remove and discard giblets and neck from chicken.  Rinse chicken with cold water; pat dry.  Trim excess fat.  Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat.  Rub garlic mixture under loosened skin over breast and drumsticks.  Place 5 garlic cloves and rosemary sprigs into the body cavity.  Place chicken, breast side down, in an electric slow cooker.  Cover with lid; cook on high heat for 1 hour.  Reduce heat setting to low; cook for 7 hours.  Remove chicken from slow cooker, reserving drippings.  Discard skin from chicken.
2. Place a zip-top plastic bag inside a 2-cup measure.  Pour drippings into bag; let stand 10 minutes (fat will rise to the top).  Seal bag; carefully snip off 1 bottom corner of bag.  Drain drippings into a small saucepan, stopping before fat layer reaches opening; discard fat.  Add orange juice and vinegar to saucepan; bring to a boil.  Reduce heat, simmer for 10 minutes. 
Nutrient analysis:  175 calories, 6.4 g fat, 1.7 g saturated fat, 76 mg cholesterol, 74 mg sodium, 3 g carbs

Recipe courtesy: CookingLight.com, 12/22/11

 
December Recipes

Cranberry Feta Pinwheels
Yield: 20 servings 
 
Serving size: 2 pinwheels

1 carton (8 ounces) whipped cream cheese, softened
1 cup (8 ounces) crumbled feta cheese
¼ cup chopped green onions
1 package (6 ounces) dried cranberries
4 flour tortillas (10 inches)

1. In a small bowl, combine the cream cheese, feta cheese, and onions.  Stir in cranberries.
2. Spread about ½ cup mixture over each tortilla and roll up tightly.  Wrap with plastic wrap and refrigerate for at least 1 hour.
3. Cut each roll-up into 10 slices.
Nutrient analysis: 97 calories, 4 g fat, 12 mg cholesterol, 183 mg sodium, 13 g carbohydrates, 1 g fiber, 2 g protein
Recipe courtesy: Taste of Home, 2011

Red Pepper Straws
Yields: 24 servings
Serving size: 1 straw
 
1 shallot (finely chopped)
2/3 cup chopped marinated roasted red pepper
1 tablespoon olive oil
1 1/3 cup grated Parmigiano-Reggiano, plus more for sprinkling
2 sheets thawed frozen puff pastry

1. Preheat oven to 400oF.  Saute shallot and roasted red pepper in olive oil, 4 to 5 minutes.  Let cool.  Stir in grated Parmigiano-Reggiano cheese.
2. Roll 1 sheet puff pastry to 1/16-inch thickness.  Trim to about a 16-by-8 inch rectangle.  Spread red pepper mixture over dough.  Roll out the other sheet to same dimensions and place over the first sheet.  Press slightly to seal.  Lightly brush with water and sprinkle with more grated cheese.
3. Cut dough into 24 eight inch long strips.  Twist each strip and transfer to 2 parchment lined baking pans.  Chill for 20 minutes.  Bake for 15 minutes.
Nutrient analysis: 42 calories, 3 g fat, 3 mg cholesterol, 116 mg sodium, 2 g carbohydrate, 2 g protein
Recipe courtesy: www.countryliving.com/recipes

Sugarplums
Yields: 24 sugarplums
Serving size: 1 sugarplum
 
½ cup slivered almonds
4 ounces dried figs
2 tablespoons unsweetened cocoa
½ teaspoon ground cinnamon
3 tablespoons honey
Grated zest from 1 orange (1 tablespoon)
½ teaspoon almond extract
¾ cup granulated sugar

1. In a small skillet over medium heat, toast the almonds to bring out their flavor. Remove from heat; cool.
2. Combine the figs, cocoa, cinnamon, and almonds in a food processor, pulsing until peppercorn-size balls form.  Add the honey, orange zest, and almond extract.  Pulse 3 or 4 more times until well mixed.
3. Spread the sugar in a shallow dish.  Form the sugarplums into 1-inch balls and roll in sugar.
Nutrient analysis: 59 calories, 1g fat, 0 mg cholesterol, 1 mg sodium, 12 g carbohydrate, 1 g fiber, 1 g protein
Recipe courtesy: Real Simple, www.realsimple.com

November Recipes

Jack Quesadillas with Cranberry Salsa
Yield: 8 servings 
 
Serving size: 3 wedges, about ¼ cup salsa and 1 tbsp sour cream

Salsa:
1 cup whole-berry cranberry sauce
¼ cup chopped fresh cilantro
2 tbsp chopped green onions
1 tbsp fresh lime juice
½ tsp ground cumin
1 Anjou pear, cored and finely diced
1 jalapeno pepper, seeded and minced
Quesadillas:
Cooking spray
¼ cup slices green onions
1 cup shredded Monterey Jack cheese
8 (8-inch) flour tortillas
2 cups chopped cooked turkey
½ cup fat-free sour cream

1. To prepare salsa, combine first 7 ingredients, cover and chill.
2. To prepare quesadillas, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ¼ cup sliced onions to pan; sauté 3 minutes or until tender. Remove onions from pan; reduce heat to medium.
3. Spray pan again, add tortilla to pan and sprinkle with 2 tbsp cheese. Add one-fourth of onions, ½ cup turkey and another 2 tbsp cheese and another tortilla. Cook 2 minutes on each side or until lightly browned and cheese melts. Repeat with remaining ingredients.
4. Cut each quesadilla into 6 wedges. Serve w/ cranberry salsa and sour cream.
Nutrient analysis: 356 calories, 10 g fat, 42 mg cholesterol, 372 mg sodium, 48 g carbohydrates, 3 g fiber, 19 g protein
Recipe courtesy: Cooking Light, www.cookinglight.com, October 2011

Asian Turkey Cabbage Cups
Yields: 4 servings
Serving size: 3 filled cabbage cups
 
1 tsp grated peeled fresh ginger
1 ¼ pounds lean ground turkey
½ cup thinly sliced green onions
1 tbsp brown sugar
2 tbsp fresh cilantro
2 tbsp chopped fresh mint
2 tbsp fresh lime juice
1 ½ tbsp fish sauce
2 tsp olive oil
1 tsp dark sesame oil
1 jalapeno pepper, finely chopped
12 large napa (Chinese) cabbage leaves
¼ cup chopped unsalted, dry-roasted peanuts

1. Heat a large nonstick skillet over medium heat. Add ginger and turkey to pan; cook 7 minutes or until turkey is done, stirring frequently. Drain turkey mixture; place in a large bowl.
2. Add green onions and all other ingredients to bowl aside from cabbage and peanuts. Toss well
3. Spoon 1/3 cup turkey mixture into each cabbage leaf. Top with peanuts. 
Nutrient analysis: 267 calories, 14 g fat, 89 mg cholesterol, 637 mg sodium, 8 g carbohydrate, 1.5 g fiber, 30 g protein
Recipe courtesy: www.myrecipes.com

Not Your Average Thanksgiving Leftover Sandwich
Yields: 4 servings
Serving size: ¼ loaf sandwich
 
1 ½ tbsp honey
1 ½ tbsp mustard
1 (8-ounce) French bread baguette
6 ounces thinly sliced turkey breast
¼ pound Brie cheese, thinly sliced
1 cup trimmed watercress
1 cup thinly sliced peeled Granny Smith apple
1/8 teaspoon freshly ground pepper

1. Preheat oven to 350°.
2. Combine honey and mustard in a small bow. Cut bread in half lengthwise place on a baking sheet. Spread honey mixture on bottom half of loaf; top with turkey and cheese.
3. Bake for 5 minutes or until cheese begins to melt.
4. Arrange watercress and apple slices onto melted cheese; sprinkle with pepper. Cover with top half of loaf, but into 4 equal portions.
Nutrient analysis: 337 calories, 11 g fat, 45 mg cholesterol, 926 mg sodium, 41 g carbohydrate, 2.5 g fiber, 20 g protein
Recipe courtesy: Cooking light www.cookinglight.com August 2003

October Recipes

Oatmeal-Apple Crisp
Yields: 10 servings  
½ cup whole-wheat flour
¾ cup quick-cooking oats
¾ cup packed dark brown sugar, divided
¾ teaspoon ground cinnamon, divided
½ cup melted butter
6 cups chopped, peeled local apples (Cortland, Empire)
½ cup Craisins
Cooking spray
3 cups vanilla fat-free frozen yogurt

1. Preheat oven to 375oF. 
2. Lightly spoon flour into a dry measuring cup; level with knife.  Combine flour, oats, ½ cup sugar, and ½ teaspoon cinnamon in a medium bowl; add the melted butter and mix until crumbly. 
3. Combine ¼ cup sugar, ¼ teaspoon cinnamon, apples, and Craisins in a 9x13 inch baking dish coated with cooking spray.  Sprinkle with oat mixture.  Bake at 375oF for 30 minutes or until apples are tender. 
4. Top each serving with about 1/3 cup of frozen yogurt.
Nutrient analysis: 307 calories, 10 g fat, 26 mg cholesterol, 138 mg sodium, 53 g carbohydrate, 3 g fiber, 5 g protein
Recipe courtesy: www.myrecipes.com

Pumpkin-Ricotta Stuffed Shells
By incorporating pumpkin, this stuffed pasta recipe requires less cheese than is typically used.  Opt for fat-free ricotta and you’ll save a total of 168 calories, 18 grams of fat, and 67 milligrams of cholesterol per serving.
Yield: 8 servings 
 
Serving size: 3 shells

24 jumbo pasta shells
1 tablespoon extra virgin olive oil
22 ounces (2½ cups) fat-free ricotta
1 can (15-ounce) pumpkin puree
2½ ounces pecorino Romano (grated ¾ cup plus 2 tablespoons)
1 large egg white
2 cloves garlic, minced
1 cup fresh basil, chopped
1 tablespoons fresh sage, finely chopped
1 teaspoon salt
1 teaspoon freshly ground pepper
1 jar (26-ounce) store-bought tomato sauce

1. Cook pasta shells according to package instructions; drain.  Transfer to a baking sheet and drizzle with oil.  Set aside and let cool.
2. Meanwhile, in a medium bowl, stir together ricotta, pumpkin, ¾ cup pecorino Romano, and remaining ingredients, except tomato sauce.
3. Preheat oven to 350oF.  Spread sauce in bottom of a 9x13 inch baking dish.  Fill each pasta shell with about 3 tablespoons ricotta-pumpkin mixture and arrange in pan.  Cover pan with foil and bake for 30 minutes.
4. Remove foil, sprinkle shells with remaining pecorino, and bake for 15 minutes more.  (If desired, stuff shells the night before and refrigerate overnight in an airtight container, in between layers of plastic wrap; arrange shells on sauce right before baking.
Nutrient analysis: 321 calories, 9 g fat, 19 mg cholesterol, 977 mg sodium, 39 g carbohydrates, 6 g fiber, 22 g protein
Recipe courtesy: Country Living, www.countryliving.com, October 2011

September Recipes

 

1. Present various ingredients in different bowls or containers.
2. For the cereal, give each person a bowl and allow each to choose the items for their cereal. Serve with skim milk.
3. For trail mix, offer same items and a resealable plastic bag. Shake gently to distribute ingredients.

Nutrient analysis: calories and fat will vary depending on ingredients used, and serving size

Recipe courtesy: Celebrate, American Cancer Society 

Mini Frittatas with Ham and Cheese

Bake these bite-sized frittatas in a miniature muffin pan. They taste great hot or at room temperature, so you can make them in advance. Experiment with egg substitute, spinach, tomato, finely chopped red pepper, or turkey sausage for a different taste.

Yields: 8 servings                               Serving size: 3 frittatas

Cooking spray

½ cup finely chopped onion

2/3 cup chopped reduced-fat ham (about 2 ounces)

1/3 cup shredded reduced-fat extra-sharp cheddar cheese (about 1½ ounces)

2 tablespoons chopped fresh chives

1/8 teaspoon dried thyme

1/8 teaspoon black pepper

4 large egg whites

1 large egg

Preheat oven to 350^oF. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 2 minutes or until crisp-tender. Add ham; sauté 3 minutes. Remove from heat; cool 5 minutes.

1. Combine remaining ingredients in a large bowl; stir with a whisk. Add ham mixture, stirring with a whisk.
2. Spoon mixture into 24 miniature muffin cups coated with cooking spray. Bake at 350^oF for 20 minutes or until set.

Nutrient analysis: 39 calories, 1.3 g fat, 32 mg cholesterol, 121 mg sodium, 2 g carbohydrate, 45 g protein

Recipe courtesy: www.cookinglight.com

August Recipes

Zu-Canoes

Yield: 4 servings

1. Trim both ends off zucchini; cut in half lengthwise. Cut a thin slice off the backs so each half sits flat. Scoop out the pulp, leaving a ¼ inch shell. Finely chop the pulp; set aside.
2. Place the zucchini halves in a microwave safe dish. Sprinkle with ¼ teaspoon each salt and pepper. Cover and microwave on High until tender-crisp, 3-4 minutes. (Alternatively, steam in a steamer basket over 1 inch of boiling water in a large skillet or pot.)
3. Whisk oil, vinegar, shallot and the remaining ¼ teaspoon each salt and pepper in a medium bowl. Add tomatoes, cheese, basil, and the reserved zucchini pulp; toss to combine. Divide the filling among the zu-canoes.

Nutrient analysis: 87 calories, 4 grams fat, 3 mg cholesterol, 7 grams carbohydrates, 2 grams fiber, 408 mg sodium, 7 grams protein.

Recipe courtesy: eatingwell.com

 

Grilled Flank Steak 

1. In a bowl, combine the barbeque sauce, wine, and lemon juice. Pour 1 cup marinade into a large resealable plastic bag; add the steak. Seal bag and turn to coat; refrigerate for 4 hours or overnight. Cover and refrigerate remaining marinade.
2. Drain and discard marinade. Grill steak, covered, over medium heat 6-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145^oF; medium 160^oF; well-done, 170^oF).
3. Let stand for 10 minutes before slicing. To serve, thinly slice across the grain. Serve with the reserved marinade.

Nutrient analysis: 195 calories, 9 g fat (4 g of saturated fat), 54 mg cholesterol, 271 mg sodium, 4 g carbohydrates, 22 g protein

Recipe courtesy: Taste of Home 2011

Blueberry Tart

You can lower the fat in this recipe by using a reduced fat cream cheese, or substitute light cream for the heavy cream.

Yields: 8 servings              

1. Heat oven to 375oF. On a lightly floured surface, unfold the sheet of pastry and roll it into a 10x12 inch rectangle. Transfer to a parchment-lined baking sheet.
2. Using the tip of a knife, score a 1-inch border around the pastry without cutting all the way through. Brush the border with the egg and sprinkle with the granulated sugar. Bake until golden and puffed, 18 to 22 minutes.
3. Using the tip of a knife, rescore the border of the cooked pastry without cutting all the way through. Gently press down on the center of the pastry sheet to flatten it. Let cool to room temperature, 15-20 minutes.
4. Meanwhile, with an electric mixer, beat the cream cheese until smooth. Add the cream, lemon zest, and 2 tablespoons of the confectioners’ sugar and beat until smooth. Spread the cream cheese mixture evenly within the borders of the pastry.
5. Arrange the blueberries in a single layer over the filling and sprinkle with the remaining tablespoon of confectioners’ sugar.

Nutrient analysis: 250 calories, 17 g fat, 52 mg cholesterol, 207 mg sodium, 21 g carbohydrate, 2 g fiber, 5 g protein

Recipe courtesy: Real Simple

July Recipes

Fresh Cucumber and Tomato Salad
Thank you, Inta (MWH Salad Bar)!  It’s deliciously fresh!

Yield: 6servings 
3 cups cherry tomatoes, chopped
2 cups cucumbers, peeled, and thinly sliced
¼ cup red onion, very thinly sliced
½ cup Light Red Wine Vinaigrette

1.Combine all ingredients.  Chill for 1 hour before serving, allowing the vegetables to marinade in the vinaigrette.
Nutrient analysis: 52 calories, <1 grams fat, 0 mg cholesterol, <1 grams carbohydrates, 48 mg sodium.

Chicken Burgers

Yield: 4 servings
1 pound ground white chicken meat
1 medium carrot, grated
2 green onions, minced
1 clove garlic, crushed
4 hamburger buns, warmed
Sliced cucumbers, lettuce leaves, and tomato slices (optional)

1.In medium bowl, with hand, mix ground chicken, carrots, green onions, and garlic until evenly combined.
2.On waxed paper, shape chicken moisture into four 3 ½-  inch round patties (mixture will be very soft and moist).
3.Place patties on grill over medium heat and cook about 12 minutes or until juices run clear when center of burger is pierced with tip of knife, turning over once.  (If you have a grill with widely spaced grates, you may want to place burgers on a perforated grill topper to keep them intact.)
4.Place burgers on warmed buns.  Serve with cucumber slices, lettuce leaves, and tomato slices.
Nutrient analysis: 275 calories, 5 g fat (1g of saturated fat), 72 mg cholesterol, 310 mg sodium, 24 g carbohydrates, 2 g fiber 
(Recipe courtesy: Good Housekeeping.com)

Cantaloupe Pops
Cantaloupes are loaded with Vitamins A and C, yet it’s so sweet, juicy, and succulent.  Each of these pops provides 30% of the daily requirement for Vitamin A and 60% Vitamin C.  Plus, they’re delicious!

Yields: 10 pops
6 oz can frozen fruit juice concentrate (pink lemonade is yummy)
3 cups cubed cantaloupe or other melon
¾ cup water
10 paper drink cups
10 wooden popsicle sticks

1.In blender or food processor, combine fruit juice concentrate and cantaloupe and process until smooth.  Fill each drink cup with about 1/3 cup of this mixture, then freeze until partially frozen, about 1 hour.  Insert wooden sticks and freeze until firm.  To serve, peel away the paper cup.
Nutrient analysis: 41 calories, 0 g fat, 0 mg cholesterol, 48 mg sodium, 11 g carbohydrate, 0.5g fiber

Recipe courtesy: Busycooks.com

 

 

Substitute whole wheat lasagna noodles to increase the fiber and protein content!

Yield: 9servings 
12 uncooked lasagna noodles, wheat if available
1 tbsp vegetable oil
1 cup chopped broccoli
½ cup chopped red bell pepper
1 cup sliced green onion
½ chopped asparagus
½ cup Chopped eggplant
½ cup of mushrooms (crimini or baby bells)
1 10 oz package of frozen spinach (thawed, drained, and squeezed dry)
3-4 Cloves garlic, minced
½ cup flour
3 cups 1% milk
½ cup of fresh grated parmesan cheese (divided)
1 ½ low fat cottage cheese
1 cup shredded part-skim mozzarella cheese
½ cup shredded Swiss cheese
¼ tsp salt and pepper, to taste

1. Cook noodles, without adding any oil or salt to the water. Drain and set aside.
2. Heat oil in a large sauté pan over medium heat until hot. Add the broccoli, pepper, green onion, asparagus, mushrooms and garlic. Sauté for seven minutes and put aside.
3. Place flour in a medium sauce pan. Gradually add milk, stirring with a whisk, until blended. Bring to a boil over medium heat; cook for 5 minutes or until thick, stirring constantly. Remove from heat and stir in spinach.  Reserve ½ cup of this spinach mixture.
4. Combine cottage cheese, mozzarella cheese, and Swiss cheese; stir well. Spread ½ cup spinach mixture in the bottom of a 13x9 baking dish, coated with cooking spray. Arrange 4 noodles over the spinach mixture, top with half of the cheese mixture and half of the vegetable mixture. Repeat the layers, ending with the noodles.
5. Spread the reserved spinach mixture over the noodles and sprinkle with ¼ cup grated parmesan cheese. Cover and bake for 35 minutes. Let stand for 10 minutes prior to serving. Sprinkle with freshly ground pepper, if desired.
Nutrient analysis: 1 serving- 340 calories, 8 grams fat (4 grams saturated fat), 21 mg cholesterol, 45 grams carbohydrates, 4 ram dietary fiber, 450 mg sodium.

 

Yield: 8 servings

           6 cups fresh peaches, peeled and sliced
           2 cups fresh blueberries
           1/3 cup plus 1.4 cup light brown sugar, divided
           2 tablespoons all-purpose flour
           1 tablespoon cinnamon, divided
            1 cup quick-cooking oats
            3 tablespoons margarine

1. Preheat oven to 350° F.
2. In a 2-quart baking dish, combine peaches and blueberries.
3. Combine 1/3 cup of brown sugar, flour, and 2 teaspoons of cinnamon in a small bowl and mix well. Add to peaches and blueberries, tossing to mix.
4. Combine oats, 1.4 cup of brown sugar, and 1 teaspoon of cinnamon in a bowl.
5. With a pasty blender or fork, cut in margarine until crumbly, then sprinkle over fruit.
6. Bake for 25 minutes or until fruit is just tender and mixture is bubbly.
Nutrient analysis: 180 calories, 5 g  fat (1g of saturated fat) 4 mg cholesterol, 5 mg sodium, 35 g carbohydrates,
4 g fiber 
(Recipe courtesy: Celebrate by American Cancer Society 2001)

 

 

(Yield: 8 servings; serving size, 1 cup)

Preparation 

Combine first 9 ingredients, stirring with a whisk.  Cook asparagus in boiling water for 1 minute.  Drain and rinse under cold running water; drain.  Combine the asparagus, lettuce and apple in a large bowl.  Drizzle with vinaigrette, toss gently to coat.  (Add grilled chicken or steak to make an entree salad!)

Nutrient Information 

Calories: 58;  Fat: 1.9g;  Protein 2.1g;  Carbohydrate: 9.6g;  Fiber: 2g;  Sodium: 159mg

 

 

June

Fresh Peaches and Yogurt-Granola Parfait (Serves 4)
For this recipe, you can substitute any fresh or frozen fruits to add variety of color to your healthy breakfast or snack.  To increase the heart healthiness of this recipe, sprinkle in some sliced almonds, flaxseed, or wheatgerm.
1 cup sliced peaches
2 cups of low fat vanilla (or flavored) yogurt
2 cups low fat granola

1.    In 4 glasses, alternately layer peaches, yogurt, and granola.
2.    Finish with a sprinkling of granola on top.  Garnish with slices of fresh peach.
Nutrient Analysis: 400 calories, 5 grams fat (1.5 grams saturated fat), 6 mg cholesterol, 217 mg sodium, 77 grams of carbohydrate, 5.5 grams fiber, 11 grams protein      
Recipe from lowfatcooking.about.com

Strawberry Yogurt Popsicles(Makes 6 popsicles)
1 pint fresh strawberries, hulled
2 tablespoons sugar dissolved in 2 tablespoons warm water
1 6-ounce container of fat-free plain or vanilla Greek yogurt

1.    Place strawberries in a food processor or blender and pulse until not quite pureed.  
2.    Stir in sugar and water.  Stir in yogurt.
3.    Pour into popsicle molds (or 3 ounce cups) and freeze for 4-6 hours
Nutrient Analysis:  58 calories, <1gram fat, 23 mg sodium, 12 grams fiber, 2 grams protein   Recipe from lowfatcooking.about.com

MAY

Chinese Vegetable Stir Fry (Serves 4)

1 tablespoon canola oil

1½ cups broccoli florets (or frozen broccoli)

1 tablespoon water

¾ cup julienned carrots

1½ cups snow peas, ends trimmed

6 fresh shiitake mushrooms, slivered (or 4 ounce can of sliced mushrooms)

½ cup sliced water chestnuts, drained

1 clove garlic, minced

½ teaspoon minced fresh ginger

3 tablespoons reduced sodium soy sauce

3 tablespoons chicken broth

1 teaspoon cornstarch

2 cups hot cooked rice

1. Make 2 cups of rice as instructed on package and keep hot.
2. Heat wok over medium heat and add the oil, increase to medium-high heat.
3. Add the broccoli and water, stir-fry for 1 minute or until broccoli is bright green.
4. Add carrots, snow peas, mushrooms, water chestnuts, garlic and ginger; stir fry for 1 to 2 minutes or until tender crisp.
5. In small bowl, combine the soy sauce, broth and cornstarch; mix well to dissolve.
6. Add to wok and stir-fry for about 1 minute.
7. Serve over rice.

Nutrient Analysis:  219 calories, 4 grams fat (0.4 grams saturated fat), 509 mg sodium, 41 grams carbohydrate, 6 grams protein                  Recipe from Recipezaar.com