Recipes

Heart Healthy Recipes

Zucchini Lasagna
  • Makes 6 servings. Serving size: 1 piece
  • 1/2 lb. cooked lasagna noodles, (in unsalted water)
  • 3/4 cup mozzarella cheese, part-skim, grated
  • 1 1/2 cup cottage cheese, fat free
  • 1/4 cup Parmesan cheese, grated
  • 1 1/2 cup zucchini, raw, sliced
  • 2 1/2 cup tomato sauce, no salt added
  • 2 tsp. basil, dried
  • 2 tsp. oregano, dried
  • 1/4 cup onion, chopped
  • 1 clove garlic
  • 1/8 tsp. black pepper

Preheat oven to 350° F. Lightly spray a 9 x 13 inch baking dish with vegetable oil spray. In a small bowl, combine 1/8 cup mozzarella and 1 Tbsp parmesan cheese. Set aside. In a medium bowl, combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. Mix well and set aside. Combine tomato sauce with remaining ingredients. Spread a thin layer of tomato sauce in the bottom of the baking dish. Add 1/3 of the noodles in a single layer. Spread half of the cottage cheese mixture on top. Add a layer of zucchini. Repeat layering. Add a thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil. Bake 30 to 40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.

 

Dal with Yellow Split Peas
  • Yield:  about 4 cups
  • 6 cups water or vegetable stock
  • 2 cups yellow split peas, rinsed well (~1 lb bag)

2 cloves garlic

½ tsp. black mustard seed or 1 Tbsp. grainy stoneground prepared mustard

½ to 1 tsp. ground cumin

½ tsp. ground coriander (seed) – adds a slight sweet taste; ok without

½ tsp. ground cayenne pepper

½ tsp. ground turmeric

2 Tbsp. fresh squeezed lemon juice

“to taste” salt and pepper

Heat water or stock to a boil in a saucepan. Add split peas and garlic; bring to a boil, then reduce heat to simmer and cook peas for about 30 minutes or until very soft. Lightly toast the mustard seed in a small frying pan. Add all spices and lemon juice to the split peas. Continue to cook until dal is a thick soup consistency.

Suggested accompaniments:

Cooked brown rice or other grain, like quinoa

Plain nonfat yogurt

Extra lemon

Steamed green vegetable like green beans, broccoli, or zucchini

Recipe from the Pritikin Longevity Center, Downingtown, PA

 
 
Kashi Friendly Fiber Pancakes
  • Makes 5 large pancakes.
  • 1 cup Kashi Good Friends cereal (process or crush until resembles flour)
  • 1/3 cup nonfat dry milk
  • 1 cup water
  • 4 egg whites
  • 2 tsp. baking powder
  • ¼ tsp. salt
  • 1 Tbsp. oil
  • ¼ cup flour

Combine ingredients. Batter should be thin. Bake on hot griddle until sides of pancakes begin to dry. Turn only once.

Nutrition information -1 pancake: 110 calories, 3.5g Total Fat, 18g Carbohydrate, 4g Dietary Fiber, 6g Protein

Black Beans and Rice
  • Makes 4 servings
  • TBS. olive oil
  • 1 medium onion, chopped
  • ½ tsp. dried oregano
  • 2 cloves garlic, minced
  • 15 oz. can black beans, rinsed
  • 14 oz. can cubed tomatoes, not drained
  • 2/3 cup water
  • 1 ½ cup Minute Brown Rice, uncooked
  • 1 can corn
  • 1 cup Low Fat Shredded Mozzarella cheese

Heat the oil in large skillet. Add onion, oregano and garlic; cook and stir until tender. Add beans, tomatoes, corn, and water. Boil. Add rice and return to boil. Reduce to low heat, cover and simmer 5 minutes. Remove from heat. Top with cheese. Variations – add chopped walnuts and raisins or cran-raisins and cherries or meatless crumbles.

Stuffed Eggplant
  • Makes 4 servings.Preparation Time:45 minutes
  • 1-1/2 cups bread crumbs
  • 2 eggplants
  • 2 diced tomatoes
  • 1/2 cup diced green bell pepper
  • 1/2 cup diced onion
  • 1/3 cup diced celery
  • 2 Tbsp fresh minced parsley
  • 2 Tbsp fat free Parmesan cheese
  • Vegetable cooking spray

Preheat oven to 350ºF. Cut eggplants in half lengthwise. Scoop out and save the flesh, leaving the shells 3/8-inch-thick. If necessary, trim a small piece off the bottom of each shell so it won't tip over. Set aside. Coat large skillet with vegetable cooking spray. Chop up reserved eggplant and add to skillet. Add tomato, bell pepper, onion, and celery. Place skillet over medium heat; cover and cook about 5 minutes, until vegetables are tender. Remove skillet from heat. Stir in bread crumbs and parsley. Spoon mixture into the hollow eggplant shells. Arrange stuffed shells in a shallow baking dish coated with vegetable spray. Sprinkle 1½ tsp Parmesan on top of each shell. Bake for 25 minutes, until filling heats through and top is golden brown.

Nutrition Information: 270 Total Calories, 4g Total Fat, 0g Saturated Fat, 0mg Cholesterol, 360mg Sodium, 51g Total Carbohydrate, 13g Dietary Fiber.

Curried Lentils and Vegetables
  • Makes 6 servings
  • 2 cups dry lentils
  • 2-14oz. cans of reduced-sodium chicken broth or vegetable broth
  • 1 ½ cups water
  • 1 ½ cups chopped carrots
  • 1 ½ cups chopped onion
  • 1 cup sliced celery
  • 2 to 3 tsp. curry powder
  • 1 glove garlic, minced
  • 1 tsp. grated fresh ginger root or ¼ tsp. ground ginger
  • 1/8 tsp. pepper
  • 1-8oz. carton of plain low-fat yogurt or light dairy sour cream
  • 1 medium tomato, chopped
  • 1 Tbsp. snipped parsley or cilantro (optional)
  • Pita wedges (optional)

Rinse lentils in cold water and drain. In large sauce pan, combine lentils, chicken or vegetable broth, water, carrots, onions, celery, curry powder, garlic, ginger, and pepper.  Bring to a boil; reduce heat.  Simmer covered about 30 minutes or just until lentils are tender and drain. Meanwhile, in a medium mixing bowl stir together the yogurt or sour cream, tomato, and parsley or cilantro.  Serve with the lentil mixture.  If desired, serve the lentil mixture with pita wedges.

Skillet Lasagna
  • Makes 4 servings. Serving Size: 2 cups
  • 6 ounces mini lasagna (can substitute any small-shaped pasta)
  • 1 medium zucchini, thinly sliced
  • 1 cup sliced mushrooms
  • 1 cup veggie burger crumbles (located with the veggie burgers in the freezer section)
  • 3 cups tomato sauce
  • 1 Tbsp Italian seasoning mix
  • 1 cup fat-free cottage cheese
  • 4 Tbsp grated Parmesan cheese

Cook pasta according to package directions and drain into a colander. Meanwhile, coat a large pot or skillet with nonstick cooking spray and place over medium-high heat. Sauté zucchini and mushrooms until tender. Add veggie burger crumbles and pasta sauce and bring to a boil. Stir in cheese and mix well.

Nutrition Information: 350 Total Calories, 6g Total Fat, 47g Total Carbohydrate, 6g Dietary Fiber.

Mushroom & Pepper Kabobs
  • Serves 6
  • 1.5 cups assorted fresh mushrooms (button, portabella, shitake, etc.)
  • 4 bell peppers (1 orange, 1 red, 1 yellow, and 1 green)
  • 1/2 cup olive oil
  • 2 cloves garlic, minced
  • 3 tablespoons lemon juice
  • salt and pepper to taste

Directions:Preheat grill to medium.  Wash and chop mushrooms and peppers, and thread them alternately onto the skewers. Combinethe olive oil, garlic, lemon juice, salt, and pepper in a small bowl and then brush generously over the mushrooms and peppers as well as the grate of the grill.  Cook on the grill approximately 5 minutes, or until the mushrooms are tender, continuously basting with the oil mixture.  Serve alongside your favorite grill fare.

Nutrition information per serving: 193 calories, 3 g protein, 14 g fat (3 g saturated), 7.4 g carbohydrates, 2 g fiber.

Chicken and Broccoli Bake
  • Makes 4 servings.Serving size: 1-1/2 cups.
  • 1lb. frozen chopped broccoli, thawed
  • 1 cup finely chopped onions
  • 1 clove fresh garlic, minced
  • 1/4 tsp. freshly ground black pepper
  • 1 cup cubed cooked white chicken meat without skin
  • 1 (8-ounce) can sliced water chestnuts
  • 1/2 cup fat free sour cream
  • 2 Tbsp. fat-free milk
  • 1 cup shredded low-fat mozzarella cheese
  • 1/4 cup grated Parmesan cheese
  • 3/4 tsp. paprika

Place the broccoli in a baking dish with the onions, garlic, and pepper, spreading out the ingredients to cover the surface of the dish. Cover tightly and microwave on high until the vegetables are crisp-tender, about 3 to 4 minutes. Arrange the chicken and water chestnuts evenly on top of the broccoli. Cover with wax paper and microwave on high for 3 minutes. In a small mixing bowl, stir the sour cream and milk together; pour evenly over the contents of the baking dish. Sprinkle with the cheeses and paprika. Cover with wax paper again and microwave on medium-high (70%) until the cheeses are melted, 3-5 minutes.

Skewed Teriyaki-Pineapple Chicken
  • Serves 5
  • 1 lb boneless, skinless chicken breast
  • 1 cup teriyaki sauce or marinade
  • 1 1/2 cups fresh pineapple (cut into large chunks) or
  • 1 can pineapple chunks
  • (Skewers)

Cut uncooked breasts into pieces (large bite-sized) and place in zip-lock bag or storage container.  Add teriyaki sauce and marinate at least 1 hour (preferably in the refrigerator over night).Remove chicken from marinade and set aside for basting while grilling.  Skewer approximately two pieces of chicken for every one chunk of pineapple.  If using wooden skewers, make sure to moisten them before skewering to minimize burning while grilling. Grill, rotating every few minutes, for about 15 minutes, or until chicken is cooked through; do not overcook.This dish is excellent served with brown rice and freshly grilled green veggies such as snow peas or broccoli.

Nutrition information: 220 calories, 32 g protein, 3 g fat (less than 1 g saturated fat), 14 g carbohydrate.

Roasted Vegetables with Garlic and Onions
  • 1 medium onion, peeled and sliced
  • 2 garlic clove, peeled and minced
  • 1 cup (about 10 ounces) Brussels sprouts, peeled and sliced
  • 1 cup broccoli, chopped
  • 1 cup of fresh string beans
  • 3 medium carrots, peeled and then sliced thinly
  • 1/2 medium sweet potato, peeled and then sliced thinly
  • 2 T. olive oil
  • Salt to taste

Preheat the oven to 450 F°.  Break the onion slices apart into rings and add to the garlic and other vegetables and sprinkle with salt.  Spray generously or drizzle with olive oil, toss the vegetables to coat them lightly with oil, and spread out evenly in a thick skillet or non-stick baking dish. Bake for about 15 or 20 minutes, or until the vegetables are lightly browned and tender, stirring once or twice as they roast. The green beans should be cooked through but not soft! Serve hot as a side dish.

Nutrition information per serving: 164 calories, 8 g total fat (1g saturated fat), 23 g carbohydrate, 4.5 g protein, 7 g fiber.

Grilled Asparagus
  • Yield: 4 servings
  • 1 pound fresh asparagus
  • 1 tablespoon olive oil
  • 1 cloves garlic, minced
  • 1/2 tsp dried parsley
  • Salt and freshly ground pepper to taste

Cut off the lower fifth of the asparagus spear, wash, and set aside. Mince the garlic and mix with the olive oil, parsley, salt, and pepper in a small bowl.  Brush the trimmed asparagus generously with the olive mixture and place the spears carefully on the top shelf of the grill.  Cook for 10-12 minutes, to desired tenderness.

Nutrition information (approx. 4 servings per recipe): 60 calories, 3 g protein, 4 g fat (0.5 g saturated fat), 5 g carbohydrate, 2 g fiber.

Sweet Summer Squash and Tomatoes
  • Serves 4
  • 1 medium onion
  • 2-3 cloves minced garlic
  • 2 small zucchini
  • 2 small yellow summer squash
  • 4 medium ripe tomatoes
  • 1/2 cup fresh chopped cilantro
  • Salt and pepper to taste
  • 1 1/2 T. cream cheese
  • 2 cups of cooked egg noodles (about one cup dry)

In a large thick-bottomed skillet, combine olive oil, garlic and chopped onion and cook over medium-high heat until onions are translucent.  Add chopped squash (medium chunks), tomato (medium chunks), and chopped fresh cilantro or other fresh herbs, cover with a lid and sauté for about 15 to 20 minutes until vegetables are cooked through.  Then add salt and pepper along with the cream cheese.  Stir until the cream cheese melts and combines with the vegetables.  You can use plain yogurt if you desire insteadof cream cheese.  Then add the cooked egg noodles.  Cover and sauté until everything is hot.Note: you can use any summer squash you like and you can substitute any grain, such as brown rice, for the egg noodles.

Nutrition information per serving: 210 calories, 6.5 g protein, 7 g fat (0 g saturated), 33 g carbohydrates, 4.5 g fiber

Vinaigrette Salad Dressing
  • Yield: 4 servings--Serving Size: 2 Tbsp
  • 1 bulb garlic, separated and peeled 1/2 cup water
  • 1 Tbsp red wine vinegar 1/4 tsp. honey
  • 1 Tbsp virgin olive oil 1/4 tsp black pepper
  • 1. Place the garlic cloves into a small saucepan and pour enough water (about 1/2 cup) to cover them.
  • 2. Bring water to a boil then reduce heat and simmer until garlic is tender, about 15 minutes.
  • 3. Reduce the liquid to 2 Tbsp and increase the heat for 3 minutes.
  • 4. Pour the contents into a small sieve over a bowl and with a wooden spoon,
  • mash the garlic through the sieve into the bowl.
  • 5.Whisk the vinegar into the garlic mixture; incorporate the oil and seasoning.

Nutrition Information: 33 Total Calories, 3g Total Fat, < 1g Saturated Fat, 0mg Cholesterol, 0mg Sodium

Baked Oatmeal
  • 2-1/2 cups regular rolled oats
  • 1/4 cup oat bran
  • 1/4 cup steel-cut oats
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cinnamon*
  • 1/4 cup granulated sugar
  • 1/4 cup packed brown sugar
  • 2 cups milk
  • 1 egg, beaten
  • 1/3 cup applesauce
  • 1/4 cup cooking oil
  • 2 cups fresh fruit**
  • Plain or vanilla yogurt, milk or cream

Preheat oven to 400 degrees F. Lightly grease 2-quart souffle dish. In large bowl, combine first 8 ingredients*** and mix with a wire whisk; set aside. In medium bowl, combine next 4 ingredients. Add to oat mixture and stir until just combined. Place mixture into baking dish. Bake uncovered for 20 minutes. Remove from oven to stir mixture and gently fold in fruit. Bake, uncovered, for another 20 minutes more or until top is lightly browned.

Mousse a la Banana
  • Yield: 4 servings--Serving Size: 1/2 cup
  • 2 Tbsp low fat (1%) milk
  • 4 tsp. sugar
  • 1 tsp. vanilla
  • 1 medium banana, cut in quarters
  • 1 cup plain low fat yogurt
  • 8 1/4-inch banana slices
  • 1.Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth.
  • 2.Pour mixture into a small bowl; fold in yogurt. Chill. Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving.

Nutrition Information: 94 Total Calories, 1g Total Fat, 1g Saturated Fat, 4 mg Cholesterol, 47 mg Sodium

Low Fat Pumpkin Bread
  • Makes 2 loaves (16 slices per loaf)
  • 1 1/3 cups (8 ounces) pitted prunes
  • 6 tablespoons hot water
  • 1 cup packed brown sugar
  • 1 cup granulated sugar
  • Egg substitute to equal 4 large eggs
  • 1 cup (1/2 of one 16-ounce can pumpkin puree)
  • 2-2/3 cups flour
  • 2 teaspoons baking powder
  • 1 teaspoon each baking soda and cinnamon
  • ½ teaspoon each salt and ground cloves
  • ¼ teaspoon each ground ginger and nutmeg

Preheat oven to 350 degrees. Combine prunes and water in container of food processor; pulse on and off until prunes are finely chopped. In mixer bowl blend prune mixture with sugars. Beat in egg substitute and pumpkin just to blend. In bowl combine remaining ingredients; add to mixer bowl. Blend thoroughly. Spray two 8 ½ x 4 ½ inch loaf pan with vegetable cooking spray; spoon bread mixture into pans, dividing equally. Bake 1 hour until pick inserted into centers comes out clean. Breads can be wrapped tightly in foil and frozen up to 1 month.

Nutritional Information per Slice: 106 Total Calories, 0.4 g Total Fat, 24g Total Carbohydrate; 1g Dietary Fiber.

Zucchini Brownies
  • Makes 1 – 9x13pan (24 servings)
  • ½ can black beans (pureed)
  • 1 ½ cup sugar
  • 2 tsp. vanilla extract
  • 2 cup all-purpose flour
  • ½ cup unsweetened cocoa powder
  • 1 ½ tsp. baking soda
  • 1 tsp. salt
  • 2 cup zucchini (shredded)
  • ½ cup walnuts (chopped)
  • Icing: (optional)
  • 6 TBS. unsweetened cocoa powder
  • ¼ cup margarine
  • 2 cup confectioners’ sugar
  • ¼ cup milk
  • ½ tsp. vanilla extract

Preheat oven to 350 F. Grease and flour a 9x13 inch baking pan. In a large bowl, mix together the black beans, sugar, and 2 tsp. Vanilla until well blended. Combine the flour, ½ c cocoa, baking powder, and salt; stir into the sugar mixture. Fold in the zucchini and walnuts. Spread evenly into the prepared pan. Bake for 25 to 30 minutes in the preheated oven, until brownies spring back when gently touched. To make frosting, melt together the cocoa and the margarine, set aside to cool. In a medium bowl, blend together the confectioners’ sugar, milk and ½ tsp. vanilla. Stir in the cocoa mixture. Spread over cooled brownies.

Lentil Brownies
  • 4 large eggs
  • 2cups sugar
  • 1 cup vegetable oil
  • 2 tsp. vanilla
  • 1 ½ cups flour
  • ½ cup plus 2 Tbsp. cocoa
  • 1tsp. salt
  • 1 cup chocolate chips
  • 1cup cooked lentil, cooked 40 minutes and drained (no pre-soaking)
  • 1cup small marshmallows

Beat the eggs and sugar. Add in the oil and vanilla. Sift the dry ingredients and add to the sugar and egg mixture. Stir in the chocolate chips, cooked lentils, and marshmallows. Bake in a greased 9x13 inch pan at 350 for 35 minutes.

Nutrition Information: 272 Total Calories, 13g Total Fat, 35g Total Carbohydrate, 2g Dietary Fiber

Kid’s Contributions

Pumpkin Pudding
  • Makes 4 servings
  • 1 cup canned or cooked pumpkin
  • 1 pkg. (4 serving size) sugar free vanilla pudding
  • 1 cup skim milk
  • 1/2 teaspoon pumpkin pie spice (or try, 1/4 t. cinnamon and 1/4 t. nutmeg, 1/8 t. each of ground cloves and ginger - optional)

Put all ingredients into a quart jar and shake until mixed thoroughly (or mix briskly with wire whip or blender). Pour into individual tart shell, 8-inch shell or graham cracker crust. May also be served as pudding or in pumpkin parfait recipe below

Nutrition Information: 1 Carbohydrate Choice

Shake It Up Salad
  • Makes 4 servings
  • 1 small apple
  • 1 small carrot
  • 1 tablespoon lemon juice
  • 2 tablespoons sunflower seeds (without the shells)
  • 3-4 cups lettuce, torn into bite-size pieces
  • 1/4 cup raisins
  • Bottled dressing

Wash apple and carrot. Cut apple into quarters and remove core. Cut into bite-size pieces and toss in lemon juice. Remove ends of carrot and shred or grate. Drain lemon juice from apple pieces and toss apple pieces, grated carrot, sunflower seeds, lettuce pieces and raisins into 1 gallon plastic bag. Shake ingredients in bag to mix. Divide contents into 4 salad dishes and serve with your choice of dressing.

Nutrition Information: 1 Carbohydrate Choice

Taco Salad in a Bag
  • Individual 1 oz. bags of Fritos, Doritos, or similar corn chip
  • Extra-lean ground beef, browned and seasoned with taco seasoning
  • Grated cheddar cheese
  • Lettuce, finely shredded
  • Roma tomatoes, chopped and seeded
  • Salsa

Crush chips in each individual bag. Open bag of crushed chips and add one tablespoon of each of the individual ingredients listed. Close bag securely and shake to mix ingredients. Open bag and eat right from the bag using a plastic fork. No clean up!

Nutrition Information: 60-80 Total Calories, 1 Carbohydrate Choice

Tortilla Pizzas
  • Makes 6 servings
  • 12 small corn or flour tortillas
  • vegetable oil or margarine
  • 1 (16 oz.) can refried beans
  • ¼ cup chopped onion
  • 2 oz. fresh or canned green chili peppers, diced
  • 6 Tbsp. red taco sauce
  • 3cups chopped vegetables, such as broccoli, mushrooms, spinach, and bell peppers
  • ½ cup (2oz) shredded part-skim mozzarella cheese
  • ½ cup chopped cilantro (optional)

Brush one side of two tortillas with water. Press the wet sides of the tortillas together to form a thick crust for pizza. Brush the outside of the tortillas with a small amount of oil or margarine. Evenly brown both sides in a heated frying pan. Repeat with the rest of the tortillas. Set aside. Heat refried beans, chopped onion, and half of the diced chili peppers together in a medium sauce pan, stirring occasionally. Remove from heat. Spread about 1/3 cup of sauce, then top with ½ cup of the chopped vegetables, 1 tsp. of diced chili peppers, and1Tbsp. of shredded cheese for each pizza. Return to frying pan and heat until cheese melts. Top with cilantro. Serve immediately. One serving: 2 Carbohydrate Choices

Fruit Salad
  • Makes 4 servings
  • 1/2 cup sliced banana
  • 1/2  cup chopped apple
  • 1/2  cup chopped papaya
  • 1/2  cup grapes
  • 1/2  cup orange juice

In a medium bowl, mix all ingredients. Serve. One serving: 1 Carbohydrate Choice

Andrew’s Kid Tested Vegetable Soup
  • ½ pound ground beef, cooked and drained
  • 2 cans tomato sauce
  • 2 cans diced tomatoes
  • 4 cups water
  • 2 bags frozen mixed vegetables
  • 1 pkt. Lipton Onion Soup mix
  • 2 Tbsp. Sugar

Mix all. Cook until heated. One serving:1 cup = 1 Carbohydrate Choice.

Allison’s Fiesta Soup
  • 1 can (15 oz) LF Refried Beans
  • 1 can (15 oz) LF LS Chicken Broth
  • 1 can (15 oz) Black Beans, drained
  • 1 can (15 oz) Corn, drained
  • 1 can chicken breast, canned
  • 1 cup Salsa
  • ½ cup LF Cheddar Cheese

Mix all, except cheese. Cook 15 minutes. Add cheese, cook 10 minutes longer. One serving: 1 cup; 2 Carbohydrate Choices

Crock Pot Ham and Lentil Soup
  • 2 cups dried lentils
  • 8 cups water
  • 1 – 1 ½ cup cubed ham
  • 1 cup each - chopped celery, carrots, onion
  • ½ tsp salt
  • ½ tsp pepper
  • 1 Tbsp. marjoum
  • 1 Tbsp. butter

Sautee celery, carrots, and onion until cooked. Mix in crock pot with ham, salt, pepper, marjoum, and lentils. Cook on low heat for 4 hours and until lentils are tender. Add salt and pepper to taste.

Cowboy Stew
  • 1 lb. extra lean ground beef
  • 1 large onion, chopped
  • 1 package dry chili mix
  • 1-16 oz. can corn, whole kernel, un-drained
  • 1-16 oz. can chili beans
  • 2-16 oz. cans pinto beans
  • 1-15 oz. can tomato sauce
  • 1-15 oz. can Rotel diced tomatoes with green chilies
  • 1-16 oz. can petite diced tomatoes
  • 2-15 oz. cans mixed vegetables
  • 2 cans 97% fat-free beef broth

Spray bottom of Dutch oven with cooking spray and crumble beef. Brown meat and add onion to sauté.Sprinkle chili mix over meat and stir well.Add all canned ingredients.Bring to a boil and then simmer for 30 minutes to blend flavors.

Veggie Pizza
  • Makes 4 servings. Serving size: 2 slices
  • 1 tsp. olive oil
  • 1 cup broccoli florets
  • 1 cup yellow squash, sliced
  • 1 cup sliced mushrooms
  • 1 pinch red bell pepper, sliced into thin strips
  • 2 garlic cloves, minced
  • 12-inch prepackaged pizza crust
  • ½ cup shredded, part-skim mozzarella cheese
  • ¼ tsp. ground black pepper
  • ¼ tsp. crushed red pepper flakes

Preheat oven to 450 degrees. Add olive oil to a large nonstick skillet over medium heat. Add broccoli, squash, mushrooms, and red bell pepper; sauté for 3 minutes. Add garlic and sauté 30 more seconds. Place pizza crust on a baking sheet. Spread veggie mixture evenly over pizza. Sprinkle with cheese, black pepper, and red pepper flakes. Bake pizza in oven for 20 minutes or until the cheese begins to lightly brown.

Andrew’s Ratatouille
     
  • 2 Tbsp. olive oil
  • 1 onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 eggplant, diced
  • 2 zucchini or summer squash (or one of each), thinly sliced
  • 3/4 cup green pepper, diced
  • 2 tomatoes, chopped
  • Basil (fresh or dried), to taste
  • salt and pepper, to taste
    •  

Heat the oil to medium-high heat in a large non-stick skillet.  Add the onion and garlic and sauté for about 2 minutes.  Add the eggplant and sauté 2 minutes.  Add the zucchini, green pepper and tomatoes and sauté for several minutes more.  Add the basil, salt and pepper.  Cover and simmer 30 minutes over low heat.  Uncover, stir and simmer 10 minutes more.  Serve as a side dish or a main meal over brown rice..

7 Minute Vegetable Soup
  • Makes 8 servings. Serving Size: 3/4 cup
  • 1 cup frozen diced onion
  • 2 tsp minced garlic
  • 2 - 8 ounce cans tomato sauce (no salt added)
  • 1 - 15 ounce can Italian recipe tomatoes
  • 2 cups frozen mixed vegetables
  • 1 tsp dried basil

Spray a medium sized soup pan or nonstick skillet with cooking spray and place over medium-high heat. Add onion and sauté briefly. Add garlic and sauté until both are golden brown. Add tomato sauce and tomatoes and chop tomatoes coarsely with a spatula. Add vegetables. Season with basil. Heat until vegetables are cooked. This soup can also be made in the microwave. Serve with whole grain bread.

Nutrition Information: 75 Total Calories, 1 Carbohydrate Choice

Chicken Nugget Strips
  • Makes 8 Servings
  • Second spray cooking spray (with butter flavor)
  • ½ Cup flour
  • ½ Cup liquid egg substitute
  • ½ Cup low fat buttermilk
  • ¾ Cup bread crumbs (plain, grated, dry) or crushed corn flakes
  • ½ Tsp table salt
  • ½ Tsp black pepper
  • ¼ Tsp garlic powder
  • 2 Boneless, skinless chicken breasts

Preheat oven to 450 degrees. Coat a non stick cookie sheet with butter-flavored cooking spray. Put flour in a small bowl. In another small bowl, mix egg substitute and buttermilk together. In third bowl, combine the crumbs with salt, pepper, and garlic powder. Cut chicken into strips. Roll each chicken strip lightly in flour, then dip into egg-buttermilk mixture, and finally roll in seasoned crumbs. Arrange strips on prepared cookie sheet and bake for 20 minutes, turning once, or until chicken is cooked through. Serve immediately.

Nutritional Information per serving: Calories 115.3; 1 Carbohydrate Choice

Lunch Box Pasta
  • Makes 6 Servings
  • Using small pasta shapes makes this pasta salad easy to pack into small containers or shallow thermoses. May substitute other vegetables instead of broccoli.
  • 2 Cups uncooked rotelle (wagon wheels) or small shells
  • 2 Cups small broccoli florets
  • 1 Large carrot, sliced
  • ½ Pitted black olives, halved
  • ½ Cup cooked corn kernels
  • ¼ to ½ Low-fat dressing or your choice, as needed
  • Salt to taste

Cook the pasta in plenty of rapidly simmering water, according to package directions. Just as the pasta becomes al dente, add the broccoli and carrot to the simmering water and allow to cook for another minute or two, just until the broccoli turns bright green. Drain and rinse under cold running water until the mixture cools. Drain well and combine in a mixing bowl with the olive, corn, and dressing. Season to taste with salt.

Cook’s Notes: If you make this the night before, taste and add more dressing if need before packing into containers.

Hawaiian Pizza Quesadilla
  • 3 Whole wheat tortillas
  • 6 Tbsp cream cheese
  • 6 Tbsp pizza sauce
  • 6 Tbsp grated mozzarella cheese
  • ½ Cup tomatoes, diced
  • ½ Cup pineapple, diced
  • ½ Cup mango, diced
  • ½ Cubed ham

On each tortilla, spread 2 T cream cheese over tortilla. Add 2 T pizza sauce. Divide remaining ingredients and sprinkle over tortilla. Fold in half and heat in non-stick skillet on each side until cheese melts. Serve warm.

Lentil Soup
  • Makes 16 1-cup servings
  • 2 cups raw lentils
  • 10 cups water
  • ½ cup fresh cauliflower, cut in pieces
  • 2 medium fresh carrots, cut in pieces
  • ½ cup frozen peas
  • ½ cup diced onion
  • 1 cup tomato puree (no added salt)
  • ½ cup cooked egg noodles

Boil lentils in water for 30-40 minutes or until soft. Add vegetables and noodles and boil about 5 minutes until the vegetables are cooked. Serve hot.

Nutritional Information per 1 cup serving: 88 Calories, 1 Carbohydrate Choice

Peanut Butter Granola Bars
  • Makes 10 Bars
  • 1-1/2 Cup rolled oats
  • ½ Cup oat bran
  • ¼ Cup dry nonfat milk powder
  • ½ Cup raisins
  • 1/8 Cup honey
  • ¼ Cup peanut butter
  • ¼ Cup extra-light olive oil
  • ½ Tsp vanilla extract
  • 1 Egg

Preheat oven to 350ÿ. Lightly grease a 9x9 inch pan. In a large bowl, mix the oats, oat bran, and dry milk. Add the raisins and mix, well, making sure the raisins are separated. In a small saucepan, combine the honey, peanut butter, oil, and vanilla extract.Stir the honey mixture well for a few moments over low heat. Do not let the mixture get hot. Remove from heat. Do not let the mixture get hot. Remove from heat, add the egg, and mix well. Pour the honey mixture into the oat mixture. With a wooden spoon, blend well until all the dry ingredients are moistened. Pour into the prepared pan and distribute the batter evenly. Bake for 20 minutes. Score into bars with the edge of a spatula. Let the bars cool in the pan, and then invert them onto a plate and cut through to separate. Store in an airtight container.

Nutritional information per serving: 213 Calories, 2 Carbohydrate Choices

Toasted Whole Wheat Pita Wedges
  • Serves 4
  • 2 Whole-wheat pita breads (each 6 inches in diameter)
  • Olive oil spray
  • 2 Tbsp Parmesan cheese

Preheat the oven to 350ÿ. Separate halves of each pita and then cut each half into wedges. On large baking sheet, place the wedges in a single layer. Spray lightly with olive oil and sprinkle with parmesan cheese. Bake for 15 minutes. Serve with hummus, salsa, or dip, if desired.

Nutritional Information per serving: 96 Calories, 1 Carbohydrate Choice

Mexican Lasagna
  • 8 Servings
  • 2 Cups minced onion
  • 16 oz. salsa
  • 2 Cups low fat shredded cheese
  • 30 oz. canned black beans
  • 1 Large green pepper, diced
  • 2 small crushed garlic gloves
  • 14 oz. can diced tomatoes
  • 2 t Cumin
  • 8 - 6” white corn tortillas

In a large skillet combine onion, pepper, tomato, salsa, garlic and cumin. Bring to a boil; reduce heat and simmer uncovered for 15 minutes. Stir in beans and heat through. Preheat oven to 350. In a 9x13” baking dish, layer ingredients in the following order: 1/3 bean mixture, 4 tortillas (overlap if necessary), ½ cheese. Cover and bake 30 minutes. Let stand for 10 minutes before serving. Cut into 8 squares and serve.

Abba Zabba
  • Serves 1
  • Requiring just 54 seconds to assemble, “abba zabba” is the sound your child will make as he bites into this scrumptious snack.
  • 1 wheat tortilla
  • 1 Tbsp. peanut butter
  • 2 Tbsp. applesauce
  • 1 tbsp. raisins
  • Dash of cinnamon

Warm tortilla for a few seconds in the microwave. Spread remaining ingredients in center of tortilla. Roll and enjoy.

Easy Cinnamon Rolls
  • Yield: 12
  • 1 loaf frozen bread dough
  • ¼ cup margarine, softened
  • 2 tablespoons cinnamon
  • 1 small apple, chopped
  • 1 cup raisins
  • ½ cup pecans, chopped

Roll dough into 9x12 inch rectangle. Spread with margarine and sprinkle with cinnamon. Spread chopped apple, raisins, and pecans over dough. Roll up like a jelly roll. Cut into 1-inch slices. Place on oiled baking sheet and let rise until nearly doubled in size. Bake at 350 degrees for 25-35 minutes or until lightly browned.

Nutrition information per serving: 183calories, 2 Carbohydrate Choices

Sugar Free Gummy Worms
  • These are good for those on low carb, or low calorie diets, the kool-aid makes them sour, leave it out if you only want them sweet. Makes: 20 worms
  • 3 envelopes unflavored gelatin
  • 2 packages sugar-free jello, any flavors
  • 1 cup boiling water
  • 1 package Kool-Aid, any flavor (optional)

Combine all ingredients until dissolved.Pour into an 8x8 pan, lightly sprayed. Refrigerate until firm. Cut into "worm-like" strips.

Amazing Diet Soda Cake
  • Makes 12 Servings
  • 1 Yellow cake dry mix (18.5 ounce package)
  • 12 oz. Diet 7 Up Soda (equal to 1 can)
  • 1 oz. Whipped fat-free topping (Cool Whip, optional)

Spray 13x 9 cake pan with cooking spray. In large bowl, mix together cake mix and soda. Carbonation will make it expand. Pour into pan and bake as directed on the box. Add diet Cool Whip if desired. (you can vary this recipe by using Diet Coke with a chocolate cake mix, or Diet Orange with a white cake mix. Use your imagination!)

Nutritional Information per serving: Calories 180.5; 2 ½ Carbohydrate Choices

Vanilla-Lime Fruit Dip
  • Makes 8 2-Tbsp. servings
  • 1 cup vanilla flavored aspartame-sweetened yogurt
  • 1 fresh lime with peel

Pour yogurt in a bowl. Squeeze the juice of the lime into the yogurt. Mix well. Next mix in the grated lime peel. Cover and chill overnight. Serve with a variety of fresh fruit.

Nutritional Information per 2 Tbsp. serving: 25 Calories, 1/2 Carbohydrate Choice

Cream Cheese Frosting
  • Makes 4 cups. Serving Size: 2 Tbsp.
  • 3 eight ounce containers fat-free cream cheese
  • 1 tablespoon butter flavor extract
  • 8 packets Equal®
  • 2 cups "lite" whipped topping

In deep mixing bowl, combine cream cheese and butter flavor extract.Mix at medium speed with electric mixer.Add Equal® and beat until smooth.Add topping and continue beating until all ingredients are thoroughly mixed.Must be refrigerated. To make Chocolate Cream Frosting, add 2 ounces of melted unsweetened chocolate or ½ cup cocoa to the above recipe and blend thoroughly. Note: ½ recipe will frost a 9x13 cake; full recipe will frost an 8 inch double layer round cake

Nutrition Information: 35 Total Calories, 1/2 Carbohydrate Choice

 

10 Quick Soups and Stews

White Bean and Pasta Soup
  • 1 medium carrot, peeled and coarsely chopped
  • 28 oz. can peeled and diced tomatoes (or crushed)
  • ½ Tbsp. Olive Oil
  • 1 small red onion, finely diced
  • 1 small clove garlic, peeled and minced
  • 1 ½ cups water
  • 1 tsp. dried oregano
  • 1/8 tsp. black pepper
  • 1 cup broken up spaghetti
  • 15 oz can cannelloni beans (or other white beans), drained and rinsed
  • ¼ cup finely chopped fresh parsley

1.)Place carrot in a food processor and chop finely. Add the tomatoes with their liquids and puree. 2.)Heat the oil in a large saucepan over medium heat. Add the red onion and garlic; sauté 5 minutes. Stir in the tomato mixture, water, oregano, and pepper. Bring to a boil, reduce heat, and simmer 20 minutes. 3.)Meanwhile, cook the pasta in boiling water until al dente. Drain and add to the soup with the beans and parsley. Heat through 5 minutes and serve.

Bean & Macaroni Soup
  • Makes 16 servings. Serving size: 1 cup
  • 2 cans (16 oz) great northern beans
  • 1 Tbsp. olive oil
  • 1/2 lb. fresh mushrooms, sliced
  • 1 cup onion, coarsely chopped
  • 2 cups carrots, sliced
  • 1 cup celery, coarsely chopped
  • 1 clove garlic, minced
  • 3 cups cut-up peeled fresh tomatoes or 1½ lbs low-sodium canned whole tomatoes cut-up
  • 1 tsp. dried sage
  • 1 tsp. dried thyme
  • 1/2 tsp. dried oregano
  • 1 Tbsp. bay leaf, crumbled
  • 4 cups cooked elbow macaroni
  • Black pepper to taste

Drain beans and reserve liquid. Rinse beans. Heat oil in a 6-quart kettle; add mushrooms, onion, carrots, celery, and garlic and sauté for 5 minutes. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf. Cover and cook over medium heat 20 minutes. Cook macaroni according to directions on package using unsalted water. Drain when cooked. Do not overcook. Combine reserved bean liquid with water to make 4 cups. Add liquid, beans, and cooked macaroni to vegetable mixture. Bring to a boil; cover and simmer until soup is thoroughly heated. Stir occasionally.

Tortellini and Bean Soup
  • Makes 6 servings. Serving size: 1 ½ cups
  • 1 tsp. olive oil
  • 2 cups roughly chopped white onions
  • 1 small red bell peppers, seeded and roughly chopped
  • 3 cloves garlic, minced
  • 1 tsp. Italian seasoning
  • 2/3 cup water
  • 2 cups roughly chopped raw spinach
  • 1 (16-ounce) can low-sodium navy beans, drained
  • 1 (14.5-ounce) can low-sodium chicken broth
  • 1 (14.5-ounce) can low-sodium whole tomatoes
  • 1 (14-ounce) can artichoke hearts packed in water, drained
  • 9 ounces cheese tortellini

Heat the oil in a soup pot over medium-high heat. Add the onions, bell pepper, garlic, and Italian seasoning to the pot. Sautee, stirring occasionally, for 5 minutes or until the ingredients are tender. Add the water, spinach beans, broth, tomatoes with their juice, and artichokes to the pot. Raise the heat to high and bring to a boil. Lower the heat and simmer for 2 minutes. Add the tortellini to the pot and cook until thoroughly heated, about 7 minutes. Serve.

Ten Minute Corn Chowder
  • 4 servings
  • 1 teaspoon oil
  • 1/2 chopped onion
  • 1 teaspoon minced garlic
  • 4 tablespoons all purpose flour
  • 3 cups nonfat milk
  • 2 teaspoons mustard
  • 1/4 teaspoon dried thyme
  • black pepper to taste
  • 2 cups frozen corn kernels
  • 4 tablespoons shredded , reduced-fat cheddar cheese

1.Heat a large nonstick skillet over medium-high. Add the oil and saute the onion and garlic until golden, about 2 minutes. 2.Meanwhile, place the flour, milk, mustard and seasonings in a small bowl and mix well. 3.Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, about 3 minutes. Stir frequently to keep the mixture from burning. 4.Divide into four bowls and top each with 1 tablespoon of shredded cheese.

Nutrition information per 1-1/4 cup serving: 350 calories, 9 g protein, 13 g fat (3 g saturated fat, 3 g trans fat), 10 mg cholesterol, 620 mg sodium, 45 g carbohydrate, 5 g fiber

Turkey Stew
  • 4 servings
  • 2 teaspoons vegetable-oil
  • 1/2 cup chopped onion
  • 1 finely chopped garlic clove or 1/2 teaspoon garlic powder
  • 4 chopped carrots
  • 2 chopped celery stalks
  • 2 chopped potatoes
  • 1 can (15 ounce) tomatoes, diced
  • 2 cups water
  • 2 cups chopped, cooked turkey
  • salt and pepper to taste
  • Italian seasoning or oregano, basil or thyme to taste

1.Heat oil in medium saucepan. Add onion, garlic, carrots and celery and stir two minutes. 2.Add potatoes, tomatoes, and water to pan. Bring to a boil, then lower heat and simmer 30 minutes or until vegetables are tender. Add turkey and cook another five minutes or until heated. 3.Season to taste before serving. Refrigerate leftovers.

Turkey or Chicken Soup
  • 2 servings
  • 1 cup chopped, cooked turkey or chicken
  • dash of pepper
  • 1/4 chopped onion
  • 1/4 cup chopped celery
  • 2 thinly chopped carrots
  • 1/4 teaspoon thyme
  • 2 cups low sodium chicken broth

1 cup cooked pasta (such as bowtie, shells, macaroni, etc.) OR 1 cup cooked rice 1.Add all ingredients, except pasta or rice to pan. Bring to a boil, reduce heat to a simmer and cook covered until vegetables are tender crisp, about 10 to 15 minutes. 2.Add cooked pasta or cooked rice and cook a few more minutes until pasta or rice is heated.

Italian White Bean Soup
  • 4 servings
  • Part of the beans and liquid in this soup is pureed to make a thicker, creamy texture.
  • 2 (14.5-ounce) cans white kidney beans (cannellini) or Great Northern beans, drained and rinsed;
    OR 3 cups cooked dry beans
  • 4 cups non-fat, reduced sodium chicken broth, divided
  • 1/2 cup chopped onion
  • 3 cloves garlic, minced
  • 1 (16-ounce) can diced tomatoes with no salt, undrained; OR 4 to 6 fresh plum tomatoes, peeled and chopped
  • 2 teaspoons dried basil
  • 1-1/4 teaspoons dried thyme leaves
  • 1/8 teaspoon pepper

Combine one can of beans with two cups of the broth in a blender or food processor and blend until a smooth puree. Transfer to a large saucepan. Stir in remaining ingredients. Bring to a boil over high heat, then reduce heat and simmer, covered, about 10 to 15 minutes, or until beans and tomatoes reach desired tenderness. Source: Courtesy of American Institute for Cancer Research; adapted slightly.

Nutrition information per serving: 203 calories, 12 g protein, 1 g fat (1 g saturated fat), 37 g carbohydrate, 10 g fiber, 744 mg sodium

Ground Beef Corn Chili with Rice
  • 4 to 6 main dish servings
  • 1 pound lean ground beef
  • 1 medium onion, chopped (equals about 1 cup chopped onion)
  • 1 (28-ounce) or 2 (14.5-ounce cans) diced tomatoes, including juice
  • 2 cups water
  • 1 cup cooked brown rice
  • 2 cups frozen corn
  • 1-1/2 tablespoons chili powder
  • salt and pepper to taste

In large skillet, brown ground beef and onion over medium heat 8 to 10 minutes or until beef is no longer pink, breaking up into 3/4-inch crumbles. Pour off drippings. Transfer browned meat and onion to a large pot. Add tomatoes and water. Bring to a boil. Add rice and corn. After mixture returns to a boil, reduce the heat, cover and simmer until corn is heated, about 5 minutes.  Add salt and pepper to taste. Thin, with additional water, if it seems too thick and reheat until it starts to bubble.

Brunswick Stew
  • 4 large main dish servings; 2 cups each
  • 1 tablespoon vegetable oil
  • 1 medium chopped onion
  • 1/2 cup chopped pepper, red, green or a combination (optional)
  • 2 cups chicken broth, low sodium
  • 1/2 teaspoon dried leaf thyme
  • 1/4 teaspoon black pepper
  • 2 cups cooked, diced and boned chicken or turkey
  • 2 cups tomatoes, canned or cooked
  • 2 cups cooked dry beans OR 1 (15.5 ounce) can beans (drained), such as red beans or Great Northern beans, etc.
  • 2 cups whole kernel corn, frozen or 1 (15.5 ounce) can corn, canned without salt (drained)

Heat oil in a large pan. Add onion and cook in oil until tender. Add all remaining ingredients, except salt and pepper. Bring to a simmer and cook, covered, for 30 minutes at medium-low. Season to taste with salt, if desired. Source: This recipe is a slightly adapted version of an adaptation of a recipe from Healthy Futures, available at Food Stamp Nutrition Connection Recipe Finder

Quick Chili
  • 4 servings; 3/4 cup
  • 1/2 pound ground beef
  • 1/4 cup chopped onion
  • 1 can (15.5 ounces) kidney beans, drained OR 1-1/2 cups cooked dry kidney beans, red beans or other bean of your choice
  • 1 can (14.5 ounces) diced tomatoes, no salt added—do not drain
  • 1-1/2 tablespoons chili powder

Cook ground beef and onion in skillet until ground beef is browned (160 degrees F). Be sure all pink color is gone from meat and juices. Do not undercook ground beef. Carefully wash your hands and any surfaces that have come in contact with raw meat. Drain off fat into container. Stir in kidney beans, diced tomatoes, and chili powder. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes. Add a little water, if needed, to thin the broth. Refrigerate or freeze leftovers within 2 hours of cooking. Use refrigerated leftovers within 4 days. Source: This recipe is a slightly adapted version of an adaptation of a recipe from Simply Good Eating Recipe Cards, Vol. 1, 2000, University of Minnesota Extension Service.

High Calcium Recipes

Orangesicle Smoothie
  • 1 cup chilled soymilk or water
  • ½ cup vanilla yogurt or tofu
  • ¼ cup frozen orange juice concentrate

Pour soymilk or water into a blender. Add vanilla yogurt or tofu and frozen orange juice concentrate. Puree until smooth and enjoy. Add ice for a thicker smoothie.

Nutty Buddy
  • 1 cup chilled soymilk or water
  • 2 Tablespoon peanut butter or soynut butter
  • 2 Tablespoon wheat germ
  • ½ cup vanilla yogurt or tofu

Pour chilled soymilk or water in a blender. Add peanut butter or soynut butter, wheat germ and vanilla yogurt or tofu. Puree until smooth and sip. Ice is optional for a thicker, frosty smoothie.

Monkey Shakes
  • ¾ cup skim milk
  • 1 very ripe banana
  • 1 Tbsp. unsweetened cocoa powder
  • 1 ½ teaspoons sugar
  • 3 ice cubes
  • 1 teaspoon vanilla
  • 2 tablespoons non-instant powdered skim milk

Nutrition Information: 253 Total Calories, 2g Total Fat, g Saturated Fat, 5 mg Cholesterol, 144mg Sodium, 51g Total Carbohydrate, 11 g Protein

Cherry Vanilla Shake
  • ¾ cup pitted frozen cherries
  • ½ cup plain low-fat yogurt
  • 1 teaspoon sugar
  • 1 teaspoon vanilla
  • 1 Tablespoon non-instant powdered skim milk
  • 3 ice cubes

Nutrition Information: 291 Total Calories, 2 g Total Fat, 8 mg Cholesterol, 105 mg Sodium, 51g Total Carbohydrate, 10 g Protein

Purple Cow
  • 1 cup milk
  • ¼ cup unsweetened grape juice
  • 2 Tablespoons noninstant powdered skim milk
  • 1 banana, sliced
  • 2 ice cubes

Nutrition Information: 324 Total Calories, 9 g Total Fat, 36 mg Cholesterol, 167mg Sodium, 53 g Total Carbohydrate, 12 g Protein

Eggplant Parmesan
  • Makes 6 servings.
  • 2 Medium eggplants (about 1 lb each)
  • 4 Eggs whites, beaten
  • 1/2 cup Dried Italian bread crumbs
  • 1/4 cup Unbleached flour
  • 1/2 cup Grated nonfat or reduced-fat Parmesan cheese, divided
  • Olive oil cooking spray
  • 1 cup Shredded nonfat or reduced-fat mozzarella cheese
  • Sauce
  • 2 lbs Canned, unsalted tomatoes, crushed
  • 6 oz Tomato paste
  • 1 Medium onion, chopped
  • 1 1/2 teaspoons Crushed fresh garlic
  • 2 teaspoons Dried Italian seasoning
  • 1/4 teaspoon Ground black pepper
  • 1/4 teaspoon Crushed red pepper

To make the sauce, combine all of the sauce ingredients in a 2-quart saucepan and stir to mix well. Bring the mixture to a boil over high heat. Then reduce the heat to low, cover, and simmer for 20 minutes. Set aside to keep warm. Trim the ends off the eggplants, but do not peel. Cut each eggplant crossways into 9 slices, each approximately 1/2-inch thick.Place the egg whites in a medium-sized shallow bowl. Combine the bread crumbs, flour and 1/4 cup of the Parmesan in another shallow bowl. Dip the eggplant slices first in the egg whites, and then in the crumb mixture.Coat a large baking sheet with olive oil cooking spray and arrange the eggplant slices in a single layer on the pan. Spray the tops of the slices very lightly with the cooking spray and bake at 400 for 15 to 20 minutes, or until the eggplant is golden brown and tender.Coat a 9 x 13-inch baking pan with nonstick cooking spray. Transfer the eggplant slices to the dish, slightly overlapping the slices to allow them to fit in a single layer. Pour the sauce over the eggplant slices and sprinkle with the mozzarella and the remaining Parmesan.Bake at 400 for 5 minutes or until the cheese is melted. Serve hot with your choice of pasta.

Nutrition Information: 262Total Calories, 6 g Total Fat, 39 g Total Carbohydrate, 8 g Dietary Fiber, 283 mg calcium

Pumpkin Pancakes with Yogurt Cranberry Topping
  • Makes ~12 pancakes. 4 servings.

  • Topping
  • 2 cups low-fat vanilla yogurt
  • 1 cup dried cranberries or raisins

  • Pumpkin Pancakes
  • 1 cup flour
  • 1 T sugar
  • 2 tsp baking powder
  • 1/2 tsp cinnamon
  • 1 cup 1% milk
  • 2 T melted butter
  • 1 egg
  • 1/2 cup canned pumpkin
  • 1/2 cup low-fat vanilla yogurt

Topping: In a small bowl, combine 2 cups vanilla yogurt and cranberries. Reserve. Pancakes: Combine flour, sugar, baking powder and cinnamon in a large bowl. In a medium bowl, combine milk, butter, egg, pumpkin and 1/2 cup yogurt. Mix well. Add wet ingredients to flour mixture and stir until just moist. Do not over-mix. Batter may be lumpy. For thinner batter, add more milk. Lightly coat a griddle or skillet with cooking spray and heat on medium. Using a quarter-cup measure, pour batter onto hot griddle. Cook until bubbles begin to burst, flip pancakes and cook until golden. Serve warm, topped with yogurt-cranberry mixture and dusting of cinnamon.

Nutrition Information: 490Total Calories, 10 g Total Fat, 6 g Saturated Fat, 80 mg Cholesterol, 490 mg Sodium, 86 g Total Carbohydrate, 16 g Protein, Calcium 45% Daily Value.

Strawberry Lassie
  • Makes 3 cups. 2 Servings
  • 1 1/2 cups low fat yogurt
  • 1 cup fresh strawberries
  • 1 cup ice
  • 2 teaspoons fine sugar (or to taste)
  • a few drops of vanilla

Place all ingredients in a blender and blend at high speed until the strawberries are pureed and the drink is frothy.  The lassie can be stored in the refrigerator for up to 2-3 hours.  Serve cold.

Nutrition Information: 156 Total Calories, 3 g Total Fat, 1.85 g Saturated Fat, 23 g Total Carbohydrate, 2 g Dietary Fiber, 10 g Protein (adapted from Strong Women Eat Well).

Butternut Squash Soup
  • 6 Servings
  • 1 medium chopped onion
  • 2 T. unsalted butter
  • 6 cups peeled and cubed butternut squash
  • 3 cups chicken or vegetable broth
  • 1 t. mace (if available)
  • 1/2 t. cinnamon
  • 1/2 t. nutmeg
  • 1/8 t. cayenne pepper
  • 1 cup half and half
  • salt and black pepper to taste
  • Garnish:
  • Dollop (about 1 tablespoon) sour cream
  • Crumbled bacon (about 1 teaspoon) if desired

Sauté onions in butter in a large saucepan until translucent. Add the cubed squash, broth, mace, cinnamon, nutmeg, and cayenne pepper.  Bring to a boil and then simmer until the squash is very tender – usually about 25 minutes.  Remove from heat and add the half and half.  Then, puree in batches using a blender or food processor, and return back to pan to heat through before serving—but don’t boil.  Serve hot and garnish.  If you want to reduce the calories, use fat-free sour cream for the garnish and use whole milk instead of half and half.

Nutrition Information: 214 Total Calories, 12.5 g Total Fat, 7.7 g Saturated Fat, mg Cholesterol, mg Sodium, 25 g Total Carbohydrate, 6 g Dietary Fiber, 5 g Protein, 130 mg calcium

Black Bean and Sweet Potato Burritos
  • Yields: 5 servings (2 tortilla each, with 1/2 cup filling per tortilla)
  • Ingredients:
  • 10 flour tortillas, preferably whole-wheat
  • 2 tsp canola oil
  • 1 medium onion, chopped (1 cup)
  • 2 cloves garlic, minced
  • 4 tsp ground cumin
  • 1/2 tsp dried oregano
  • 3/4 cup reduced-sodium chicken broth or vegetable broth
  • 1 medium sweet potato, peeled and diced (3 cups)
  • 14.5 ounce can diced tomatoes
  • 4.5 ounce can chopped green chiles
  • 15.5 ounce can black beans, drained and rinsed
  • 3/4 cup frozen corn niblets
  • 1/4 cup chopped fresh cilantro or parsley
  • 1 Tbsp fresh lime juice
  • Freshly ground pepper to taste
  • 1-1/3 cups grated Monterey Jack cheese (3 ounces)
  • 1/3 cup reduced-fat sour cream

Heat oven to 325 degrees F.  Wrap tortillas in aluminum foil. Place in oven and heat until steaming, about 15 minutes. Meanwhile, heat oil in a large skillet over medium heat.  Add onion and cook, stirring often, until softened, 3 to 5 minutes. Add garlic, cumin, and oregano; cook, stirring, 30 seconds. Add broth and sweet potato; bring to a simmer.  Cover and cook for 10 minutes.  Stir in tomatoes, green chiles, beans, and corn; return to a simmer.  Cook, uncovered, until sweet potato is tender and most of the liquid has evaporated, 2 to 5 minutes longer.  Remove from heat. Use a potato masher to mash about one quarter of the vegetable mixture in the skillet.  (This will thicken the filling and make it cohesive.)  Stir mashed and unmashed portions together.  Stir in lime juice, cilantro (or parsley), and pepper. To serve, spoon about 1/2 cup filling down the center of each warm tortilla.  Sprinkle with about 2 Tbsp cheese.  Fold tortilla over filling.  Serve with sour cream.

Nutrition information per serving: 455 calories, 17 g protein, 12 g fat (5 g saturated fat), 79 g carbohydrate, 12 g fiber, 332 mg calcium Portions:  2 Grain, 2 Vegetable, 1 Dairy, 1 Extra

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