Favorite Healthy Meal Recipes

[emmjay]

I am always on the lookout for healthy meals, so if you have some tasty ones, please share! Nutritional info would be great too, if you have it.

Here are some of my favorites:

CRAB AND SHRIMP CAKES
¼ c low-fat mayonnaise
2 Tbsp chopped fresh cilantro
1 Tbsp fish sauce
2 tsp grated peeled fresh ginger root
2 tsp grated lime zest
1 tsp Asian hot sauce
6 oz. cooked lump crabmeat
¼ lb medium shrimp, peeled, de-veined and chopped
2/3 c plain dry bread crumbs
1 scallion, chopped
1½ Tbsp peanut oil
Lemon slices for garnish

DIRECTIONS:
Combine the mayonnaise, cilantro, fish sauce, ginger, lime zest and hot sauce in a medium bowl. Add the crabmeat, shrimp, 1/3 c of the bread crumbs and the scallion; mix with a fork until well combined. Spread the remaining bread crumbs onto a plate. Shape the fish mixture into 4 balls. Roll each ball in the bread crumbs then flatten each into a 3-inch diameter cake.

Heat the oil in a large nonstick skillet over medium heat. Add the cakes and cook until crisp and golden on the outside and cooked through in the center, about 6 minutes on each side. Serve with lemon. Serves 4.

Nutritional Information per serving: 209 calories, 1 g dietary fiber, 8 g fat


GINGER-SOY TUNA BURGERS WITH SESAME ASPARAGUS:
Burgers:
1 10-oz fillet ahi or yellowfin tuna
½ red bell pepper, finely diced
1 bunch scallions, chopped
1 clove garlic, minced
3 tsp ginger root, finely grated
2 Tbsp plus 1 tsp soy sauce
3 tsp sesame oil
1 Tbsp wasabi mustard
Lettuce and tomato for garnish

Asparagus:
1 tsp ginger root, finely grated
1 tsp soy sauce
2 tsp sesame oil
1 lb thin asparagus

DIRECTIONS:
Burgers: Chop tuna into large chunks. Place in food processor and pulse until tuna is the consistency of ground turkey/beef. Place in a bowl and combine with bell pepper, scallions, garlic, 2 tsp ginger root, 2 Tbsp soy sauce and 1 tsp sesame oil. Divide mixture in two and form two equal patties. Grill in medium-high grill pan or skillet until outside is browned and inside is warm but still pink, about 3 minutes per side.

Asparagus: Heat broiler. Combine 1 tsp grated ginger root, 2 tsp sesame oil and 1 tsp soy sauce in a small bowl. Snap dry ends from asparagus and place on a sheet pan. Coat asparagus with ginger-sesame-soy mixture. Broil until asparagus are cooked through and tips begin to brown, about 5 to 8 minutes.

Serve with burgers topped with lettuce, tomato and wasabi mustard. Serves 2.

Nutritional Information per serving:
Tuna Burger: 235 calories, 4 g dietary fiber, 1.5 g fat
Asparagus: 127 calories, 8.9 g dietary fiber, 9.4 g fat

[Wrighty26]

Oh-- I think that this is going to be a favorite thread for me :) I have tons of recipes (I'm a healthy food nut)...I'll post some in a little bit...

[Wrighty26]

Ok first I'll post what I'm making tonight-- chili!

Ingredients
1-2 lbs meat (lean ground beef, lean beef, or, ground turkey breast)
1 green pepper
1 red pepper
1-2 onions (red/white)
1-3 tablespoons of olive oil (optional)
1-2 tablespoons garlic
2 cans of beef broth
1 jar of salsa (the "heat" determine the spicyness of the chili)
1 can rotel (optional)
1 tablespoon coriander
1 tablespoon oregano
1 teaspoon cumin
3-4 tablespoons chili powder
salt/pepper to taste
2 cans of beans (black, kidney, both- your choice!)
splash of lime juice
fresh cilantro (optional)
1 tablespoon honey (cuts out some of the acidity)

Directions:
Brown the meat with olive oil, add onion, peppers, and garlic-- cook until veggies are soft (about 4-5 minutes). Add beef broth, spices, salsa, and rotel. Bring to a boil and cook for about 30 minutes (if using lean beef opposed to ground cook for about an hour- hour and a half). After 30 minutes, add beans. Cook for another 15-30 minutes. Finally, add lime juice, cilantro, and honey--cook for a few minutes... and it's ready to serve!

I've added many options over the years... for example I've started adding corn, because my DH really like it-- and I've used different types of salsa (honestly the organic stuff tastes the best--but not always affordable!).

I generally top the chili with fat free cheese/FF sour cream-- and sometimes (like tonight!) guacamole.

I've also come up with a "quick" version-- which isn't as tasty, but still good. Instead of boiling everything separate I throw in all of the ingredients (I still brown the meat/soften the veggies separately) and cook at med/med-high for about 25-30 minutes!

:D

[thedoorchick]

Grilled Chicken with Orange-Chipotle Sauce

3-4 Boneless chicken breasts
Cumin
2 2/3 cups chicken broth
2 2/3 cups beef broth
1 tablespoon chopped chipotles
1/2 cup orange marmalade
1/2 cup chopped green onion
1 teaspoon cornstarch (may need more)
2 teaspoons water

Boil beef and chicken broths for about 45 minutes or until reduced to 2 1/2 cups. Add chipotles, marmalade and onion and boil 5 minutes. Combine cornstarch and water and stir into sauce to thicken.

Rub chicken breasts all over with cumin and grill. The spice rub really seals in the juices. Serve with sauce

This sauce also goes well with pork chops or tenderloin. It freezes great.

If you want to make it healthier get the low-sodium chicken broth.

[Wrighty26]

MMMM...that chicken sounds yummy! I might have to try that out next week :)

Corn Fritter Casserole
Great side dish :D
(from Cooking Light-- and an all around favorite from anyone who has ever tried it!)

3 Tablespoons Butter (softened)
3 Large egg white
1 block of Fat Free Cream Cheese
1 Onion (finely chopped)
1 Red Bell Pepper (chopped)
1 can whole-kernel corn (drained)
1 can creamed corn
1 package of corn muffin mix (such as Jiffy)
Salt and Pepper to taste

Combine 3 tablespoons butter, softened, 3 large egg whites, and 1 (8-ounce) block fat-free cream cheese, softened, in a large bowl, stirring with a whisk until smooth. Stir in finely chopped onion, finely chopped red bell pepper, 1 (15 1/2-ounce) can whole-kernel corn, drained, and 1 (14 1/2-ounce) can cream-style corn; mix well. Add 1 (8 1/2-ounce) package corn muffin mix (such as Jiffy) and 1/4 teaspoon black pepper, stirring until well combined. Pour into an 11 x 7-inch baking dish coated with cooking spray. Bake at 375 degrees for 50 minutes or until a wooden pick inserted in center comes out clean. Yield: 9 servings.

CALORIES 247(31% from fat); FAT 8.4g(sat 3.7g,mono 2.7g,poly 0.7g); PROTEIN 8.6g; CHOLESTEROL 31mg; CALCIUM 72mg; SODIUM 629mg; FIBER 1.9g; IRON 1.3mg; CARBOHYDRATE 36.7g

I generally cut out the butter, and it still tastes (and looks) great!. I also add more corn (usually 2 cans of whole kernel, opposed to just one), but we like corn! I also add a little bit of baking splenda-- because I LOVE to eat stuff that sweet and savory.

[thedoorchick]

I love corn casseroles - I will have to try that one SOON!

I get Cooking Light - now I'm wondering how I missed this one.

[Wrighty26]

I believe it was in September 2004... but maybe it was sometime last summer?

All I can say-- it's the most requested dish in my house!

[emmjay]

ETA - thanks for the recipes so far - they look yummy!

This is my husband's favorite dish (it's a Williams-Sonoma recipe with a few changes/additions by me). And it's really quick to prepare - we usually have it with jasmine rice on the side.

Grilled Salmon Fillets with Mango-Cucumber Salsa

1 large ripe mango, peeled, seeded and diced
1 large cucumber, peeled, seeded and finely
diced
2 garlic cloves, minced
1 tsp grated ginger root
Juice of 1 lime
1 cup chopped green onions, green portion only
1 red bell pepper, diced
1/2 tsp. ground cumin
1/2 tsp. cayenne pepper
1 Tbs. chopped fresh cilantro
2 tsp. extra-virgin olive oil
Salt and freshly ground black pepper, to taste
4 salmon fillets, each 6 oz.
Olive oil for grilling

In a large nonreactive bowl, combine the mango, cucumber, garlic, ginger, lime juice, green onions, bell pepper, cumin, cayenne pepper, cilantro, olive oil, salt and black pepper and toss to mix. Taste and adjust the seasonings as needed. Set aside, stirring occasionally, until ready to use. Make about 1-2 hours ahead so the flavors can develop.

Prepare a hot fire in a grill*.

Season the salmon fillets with salt and black pepper and brush both sides of the fillets with olive oil. Arrange the salmon, skin side down, on the grill and cook until the skin is crisp and lightly browned, 3 to 4 minutes. Using tongs, carefully turn the salmon over and continue cooking until it is opaque throughout and lightly browned, 3 to 5 minutes more, or until done to your liking. Transfer the salmon to a warmed platter. Serve immediately and pass the salsa alongside. Serves 4.

*You can also just broil the salmon (that's what I do since we don't have a grill)

[Wrighty26]

That looks great emmjay! I'm actually cooking salmon tonight, so I might have to try it out!

Another favorite...and SOOOO easy

Jambalaya (with a healthy spin)
1 cup Bulgar Wheat
1 cup Chicken Broth
Celery (chopped
1 Onion
Garlic
Olive Oil
Meat (Chicken/Sausage/Shrimp/Crawfish etc...)
1-2 cans stewed tomatoes
Cajun seasoning
1 teaspoon Cayenne Pepper (or more to taste)
1 teaspoon Paprika
Salt/Pepper

Bring cup of broth to a boil in saucepan. Add bulgar. Stir and cover- turn off burner. Meanwhile, in a large pan brown onions, garlic, and celery with olive oil. Add meat. Cook until cooked. Add seasonings, and tomatoes cook for 3-5 minutes. Add in Bulgar (which should now be cooked).

I don't have the nutritional info--but the bulgar adds more fiber- and is a substitute for rice-- and to me is even better than rice. For the meat, to make it very very easy, I generally just use low-fat turkey kielbasa/sausage (by Healthy Choice).

[jennylou]

Anyone have any good low cholesterol meals?

[Sarah051504]

I don't care who you are, fat, thin, young or old, everyone could benefit from eating healthier. I know there are diet specific threads but I thought why not just a general healthy eating thread. So if you cooked something healthy and it tastes yummy share it here.

I'll go first.

I just made this tonight for dinner, although I wasn’t that hungry so I didn’t cook the chicken breasts.

Olive oil
1 clove garlic
2 baby zucchinis
1 small eggplant
2 portabella mushroom caps
1 small can stewed tomatoes (I used the Italian kind)
Parmesan cheese

Heat olive oil in large skillet.
Dice mushroom caps into small bit size pieces, about ½ in
Put diced mushrooms in pan and sauté on med/high heat.
Peel and dice eggplant into similar sized pieces.
Add the eggplant to the pan and if the mushrooms absorbed all the oil add a little more.
Dice zucchinis into similar sized pieces and add to pan.
Add salt and pepper
Sauté for 5 minutes.
Chop one clove of garlic
Add garlic to pan
Sauté for another minute
Drain can of tomatoes into pan.
When all of the juice is evaporated add the tomatoes to pan.
Sauté until zucchini is soft.
Remove from heat and sprinkle with parm cheese.

Serve with boneless skinless chicken breast cooked either on a stove top grill, a BBQ, or a Gorge Forman

[Sarah051504]

Ok I'll add another one. But for breakfast this time.

This isn't all that creative but it's yummy and healthy and take sonly secs to do.

I take plain lowfat yorgurt add a teaspoon of splenda and then I mix in a bunch of stuff. Some of my mixins include:

- fresh blueberries and granola
- granola and sunflower seeds
- driend apercots, granola and sunflower seeds

[TX Sweetheart]

wow... those both sounds so freakin' yummy...

[emmjay]

Here is another thread with some recipes you might like:Healthy Recipes (http://www.constantchatter.com/showthread.php?t=693)

That's a great idea about the splenda and yogurt - I always buy big tubs of plain yogurt for various recipes and then have to figure out what the heck I'm going to do with all of the leftover yogurt! Have you ever tried Fage Greek yogurt (http://www.fageusa.com/products.html)? It is so good - really thick, and it comes in lowfat and nonfat. Even the nonfat is thick and creamy.

[Rosebud]

Here are some recipes we really like:

Salmon Teriyaki
(from www.drweil.com)

1 cup sake (Japanese rice wine)
1/2 cup natural soy sauce or tamari
1 tablespoon fresh grated ginger
2 cloves fresh garlic, pressed
1 tablespoon dark brown sugar
12-ounce salmon filet, cut in two 6-ounce pieces

1. Prepare the marinade by mixing the sake, soy sauce (a reduced-sodium variety if you prefer), ginger, garlic and brown sugar together in a small bowl. Reserve 1/4 cup of the marinade.

2. Rinse the salmon filets under cold water, place in a glass or ceramic dish and pour the marinade over it. Cover and let marinate in the refrigerator for 1 to 3 hours, spooning the liquid over any exposed parts of the fish once or twice.

3. Prepare the grill or preheat the broiler to high heat.

4. Remove the fish from the marinade and place on foil on the grill or a broiler pan. Broil or grill until done, being careful not to overcook.

5. Pour reserved marinade over fish and serve at once.


Baked Halibut with Parmesan Bread Crumbs
(from cooks.com)

6 halibut steaks, 1 inch thick (6 oz. each)
Salt to taste
Freshly ground black pepper to taste
1/2 c. dry bread crumbs
2 cloves garlic, minced
1/4 c. olive oil
1/4 c. Parmesan cheese
1/8 tsp. dried thyme, crumbled
Lemon wedges

Place steaks in an oiled shallow baking pan. Sprinkle with salt and pepper. Combine bread crumbs, garlic, oil, cheese and thyme to a thick paste and pat onto surface of steaks. Bake in a preheated 450 degree oven for 14 minutes per inch of thickness of fish or until fish is not longer translucent when tested with a fork. Garnish with lemon wedges and serve.

[Sarah051504]

Renee ~ Thanks they are both yummy, at least I think so.

emmjy ~ Gosh I'm sorry I look for a thread like this before I started it but I guess I didn't look good enough. Do you want me to just start posting in your thread instead of this one? I have so been wanting to try that yogurt but I can't seem to find it around me. I heard they sell it at Trader Joes, which there is one about an hours drive from me but I keep forgetting to look when I go there. :(

Erin ~ Both of those sound really good. I'm always on the lookout for new ways to eat fish. I love fish and tend to run out of was to cook it so it doesn't get boring.

[emmjay]

I don't think we need to bother going back to that other thread! This one is new so it will be on the front page. I just put the link in so you could see the recipes - it doesn't matter where the posts go! :)

Actually the funny thing is that when I saw this thread I thought, "This is a good idea for a thread!" - I totally forgot about the other one at first! No wonder I thought it was a good idea :D

[1MegMeg]

Erin - That Halibut recipe sound delish!

Here's a great thread with lots of fish recipes (http://www.constantchatter.com/showthread.php?t=1709).

[Sarah051504]

Well in that case here's one from tonight's dinner. I wish I had nutrition info for you girls but I kind of just throw these together.

Shrimp Beans and Mushrooms
1 portabella mushroom cap chopped into bite sized pieces
Handful of shitake mushrooms chopped into bite sized pieces
1 clove garlic, chopped
Olive oil
1 tbs butter (optional)
1 lb uncooked shrimp
Couple good handfuls of fresh green beans
Zatar Seasoning*

Coat large fry pan with a little olive oil and add the butter.
When butter is melted add both mushrooms
Sauté until almost done
Add chopped garlic and shrimp
When shrimp are about half way done add the green beans
Stir occasionally until ship are fully cooked
Sprinkle with zatar seasoning and serve

*Zatar Seasoning is from Penzeys Spices (http://www.penzeys.com ). It is a blend of sumac, thyme, white sesame seeds, and salt.

[1MegMeg]

Zatar Seasoning is from Penzeys Spices

Penzeys! :) Sarah, I don't know anyone else who's heard of/shops at Penzeys other than the people who post on this food message board that I am on. :) I loooove Penzeys herbs and spices, it's all I'll use now.

[Sarah051504]

This is how much I love Penzeys, for our honeymoon DH and I drove to yellowstone. Since we live in MI I made him go thru Madison WI so I could stop at Penzeys and buy stuff!! Since then they have opened one in MI but not near me. I make him take me there for special occations :p I have almost converted every one of my spices over to a Penzeys spice.

I just subscribed to their new magazine. Got the first issue this week.

[1MegMeg]

Sarah - That's awesome! :) I've never actually been *in* a Penzeys before (they don't have any remotely near me), but I order tons of stuff online and through the catalog.

[1MegMeg]

Erin - I made the baked halibut with parmesan bread crumbs last night and it was delicious! DH and I both give it two thumbs up! Thanks so much for sharing. I love recipes that are yummy *and* easy to prepare - and this recipe was both!

[Rosebud]

Oh good!! I'm so glad you liked the recipe. :D



Here's a couple other recipes I've seen in Cooking Light that I'm dying to try out:

Chicken Sate with Ponzu Sauce
http://i.timeinc.net/cooking/images/recipefinder2/cl_39348.2_m.jpg

4 (6-ounce) skinless, boneless chicken breast halves
1/4 cup packed light brown sugar
1/4 cup sake (rice wine)
1/4 cup rice vinegar
1/4 cup fresh lime juice
2 teaspoons low-sodium soy sauce
1 teaspoon dark sesame oil
1/4 teaspoon crushed red pepper
1 garlic clove, minced
Cooking spray

Prepare grill.
Cut each chicken breast half lengthwise into 4 strips. Combine sugar and remaining ingredients except cooking spray in a small bowl; stir until sugar dissolves. Combine half of sake mixture and all of chicken in a large bowl. Let stand 10 minutes. Reserve remaining sake mixture.

Drain chicken, discarding marinade. Thread 1 chicken strip onto each of 16 (8-inch) skewers. Place chicken on grill rack coated with cooking spray; grill 2 minutes on each side or until done. Serve with remaining sake mixture.

Yield: 4 servings (serving size: 4 skewers and about 1 1/2 tablespoons sake mixture)

NUTRITION PER SERVING
CALORIES 267(12% from fat); FAT 3.5g (sat 0.7g,mono 0.5g,poly 0.5g); PROTEIN 39.6g; CHOLESTEROL 99mg; CALCIUM 30mg; SODIUM 216mg; FIBER 0.1g; IRON 1.6mg; CARBOHYDRATE 13.3g

Wine note: This dish calls for a wine that's bold yet refreshing. Dry rosé does this admirably. My pick: a chilled bottle of Chateau Potelle's Riviera Rosé from Paso Robles, California. The 2002 is about $15. -Karen MacNeil


Marinated Salmon with Mango-Kiwi Relish
http://i.timeinc.net/cooking/images/recipefinder/cl_33980.1_m.jpg

Serve over mixed greens, steamed couscous, or on toasted sourdough bread for a fish sandwich.

Salmon:
1 tablespoon honey
2 teaspoons low-sodium soy sauce
1 teaspoon olive oil
1/4 teaspoon black pepper
4 (6-ounce) salmon fillets (about 1 inch thick)
Cooking spray

Relish:
1/2 cup diced peeled mango
1/2 cup cubed peeled kiwifruit
1/4 cup chopped fresh cilantro
1/4 cup fresh orange juice

To prepare salmon, combine first 4 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Marinate 10 minutes, turning occasionally.
While fish marinates, heat grill pan or large nonstick skillet over medium-high heat. Remove fish from bag, discarding marinade. Coat pan with cooking spray. Add fish, and cook 5 minutes on each side or until the fish flakes easily when tested with a fork.

While fish cooks, prepare the relish. Combine mango and the remaining ingredients. Serve over fish.

Yield: 4 servings (serving size: 1 salmon fillet and 1/4 cup relish)

NUTRITION PER SERVING
CALORIES 321(39% from fat); FAT 13.8g (sat 3.2g,mono 6.1g,poly 3.3g); PROTEIN 36.8g; CHOLESTEROL 87mg; CALCIUM 33mg; SODIUM 128mg; FIBER 1.3g; IRON 0.8mg; CARBOHYDRATE 10.9g


Peach and Brie Quesadillas with Lime-Honey Dipping Sauce
http://i.timeinc.net/cooking/images/recipefinder2/cl_40451.2_m.jpg

This intriguing appetizer is savory-sweet. Ripe--but firm--peaches work best; if they're too soft, they'll make the tortillas soggy. Placing the fillings on one side of the tortilla and folding the other half over (like a taco) makes the quesadillas easier to handle. Whole wheat tortillas would also be great, offering a sweet, nutty taste. The lime-honey dipping sauce balances the richness of the buttery filling.

Sauce:
2 tablespoons honey
2 teaspoons fresh lime juice
1/2 teaspoon grated lime rind

Quesadillas:
1 cup thinly sliced peeled firm ripe peaches (about 2 large)
1 tablespoon chopped fresh chives
1 teaspoon brown sugar
3 ounces Brie cheese, thinly sliced
4 (8-inch) fat-free flour tortillas
Cooking spray
Chive strips (optional)

To prepare sauce, combine first 3 ingredients, stirring with a whisk; set aside.
To prepare quesadillas, combine peaches, 1 tablespoon chives, and sugar, tossing gently to coat. Heat a large nonstick skillet over medium-high heat. Arrange one-fourth of cheese and one-fourth of peach mixture over half of each tortilla; fold tortillas in half. Coat pan with cooking spray. Place 2 quesadillas in pan; cook 2 minutes on each side or until tortillas are lightly browned and crisp. Remove from pan; keep warm. Repeat procedure with remaining quesadillas. Cut each quesadilla into 3 wedges; serve with sauce. Garnish with chive strips, if desired.

Yield: 6 servings (serving size: 2 quesadilla wedges and about 1 teaspoon sauce)

NUTRITION PER SERVING
CALORIES 244(9% from fat); FAT 2.4g (sat 0.6g,mono 0.6g,poly 0.5g); PROTEIN 39.8g; CHOLESTEROL 99mg; CALCIUM 33mg; SODIUM 445mg; FIBER 1.6g; IRON 1.5mg; CARBOHYDRATE 14.7g

[bookworm]

Here is another Cooking Light recipe. I made this tonight; it was fairly good for a summer meal, and I think it will be good for lunches this week.

Note: I used mini-penne instead of orzo (which they didn't have at Trader Joe's--I was shocked!), and added 8 oz of cooked chicken for protein.

Mediterranean Orzo Salad with Feta Vinaigrette


1 cup uncooked orzo (rice-shaped pasta; about 8 ounces)
2 cups bagged prewashed baby spinach, chopped
1/2 cup chopped drained oil-packed sun-dried tomato halves
3 tablespoons chopped red onion
3 tablespoons chopped pitted kalamata olives
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 (6-ounce) jar marinated artichoke hearts, undrained
3/4 cup (3 ounces) feta cheese, crumbled and divided

Cook the orzo according to package directions, omitting salt and fat. Drain; rinse with cold water. Combine orzo, spinach, and next 5 ingredients (through salt) in a large bowl.
Drain artichokes, reserving marinade. Coarsely chop artichokes, and add artichokes, reserved marinade, and 1/2 cup feta cheese to orzo mixture, tossing gently to coat. Sprinkle each serving with remaining feta cheese.

Yield: 4 servings (serving size: 1 1/4 cups salad and about 1 tablespoon cheese)

NUTRITION PER SERVING
CALORIES 338(29% from fat); FAT 11g (sat 3.8g,mono 2.7g,poly 0.5g); PROTEIN 11.9g; CHOLESTEROL 19mg; CALCIUM 138mg; SODIUM 620mg; FIBER 5.1g; IRON 3mg; CARBOHYDRATE 52g

Cooking Light, JUNE 2005

[Rosebud]

I found some more "healthy eating" websites: foodfit.com and eatingwell.com. Both are worth checking out. Some recipes I saw that looked really good:

Citrus Shrimp and Toasted Couscous Salad

12 ounces toasted couscous
1 pound medium shrimp, peeled and deveined
1/2 cup fresh lemon juice
1/4 cup fresh lime juice
1/4 cup extra virgin olive oil
1/2 cup scallions, chopped
2 tablespoons chopped fresh mint
2 tablespoons chopped, fresh cilantro
1/2 cup chopped red onion
1 cup halved cherry tomatoes
salt to taste
freshly ground black pepper

1. Bring a large pot of salted water to a boil. Add the couscous and cook until tender, about 10 minutes (check package directions for specific cooking times). Drain and rinse with cold water.

2. Bring another pot of salted water to a boil with 1/4 cup of the lemon juice. Add the shrimp and turn off the heat. Leave the shrimp in the hot water until they are just cooked through, about 90 seconds. Drain and let cool.

3. Whisk the remaining lemon juice, lime juice and olive oil together in a large bowl. Mix in the couscous, shrimp, herbs, onion and tomatoes.

4. Season with salt and pepper to taste. Chill and serve cold.

Serving Size: about 1 cup (this recipe serves 6)


Southwestern Chicken Wrap
http://www.eatingwell.com/articles_recipes/recipes/recipes_febmar05_images/southwest_chick_wrap.jpg

1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded
1/2 cup prepared barbecue sauce
1 cup canned black beans, rinsed
1/2 cup frozen corn, thawed, or canned corn, drained
1/4 cup light sour cream
4 leaves romaine lettuce
4 10-inch whole-wheat tortillas
2 limes, cut in wedges

1. Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine and cook until hot, 4 to 5 minutes.

2. Assemble by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with a wedge of lime.

Makes 4 servings, 1 wrap each.
Per serving: 371 calories; 9 g fat (3 g sat, 3 g mono); 82 mg cholesterol; 44 g carbohydrate; 34 g protein; 6 g fiber; 604 mg sodium.

Nutrition bonus: Iron (20% daily value), Fiber (24% dv).


Cranberry & Herb Turkey Burgers
http://www.eatingwell.com/articles_recipes/recipes/recipes_jj05_images/turkey_burger_blueberry.jpg

Our usual problem with turkey burgers is the dry, chewy texture of the cooked meat. The usual solution is to add fat, but a little sautéed onion, dried cranberries and soaked couscous work even better without larding down this healthy main course. With sage and thyme, call it a summery answer to Thanksgiving dinner.

1/4 cup plus 2 tablespoons whole-wheat couscous
1/2 cup boiling water
2 tablespoons extra-virgin olive oil
1 small onion, finely chopped
1 stalk celery, minced
1 tablespoon chopped fresh thyme
1 1/2 teaspoons chopped fresh sage
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup dried cranberries, finely chopped
1 pound 93%-lean ground turkey

1. Place couscous in a large bowl. Pour in boiling water, stir and set aside until the water is absorbed, about 5 minutes. If grilling the burgers, preheat grill to medium-high.


2. Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook, stirring, for 1 minute. Add celery; cook, stirring, until softened, about 3 minutes. Add thyme, sage, salt and pepper; cook until fragrant, about 20 seconds more. Transfer the mixture to the bowl with the couscous, add cranberries and stir to combine. Let cool for 5 minutes. Add turkey and stir until combined; do not overmix. Form the mixture into 6 patties.


3. To cook on the stovetop: Coat a large nonstick skillet, preferably cast-iron, with cooking spray and set over medium-high heat for 2 minutes. Add the patties, reduce heat to medium, and cook for 4 minutes. Turn and cook on the other side for 2 minutes. Cover and continue to cook until lightly browned but still juicy (the juices should run clear, not pink), about 4 minutes more. (An instant-read thermometer inserted in the center should read 165°F.)

To grill: Oil the grill rack (see Tip) and grill the burgers for 5 to 6 minutes per side, flipping gently to avoid breaking them. Serve immediately.

Makes 6 servings.
Per serving: 217 calories; 10 g fat (2 g sat, 4 g mono); 43 mg cholesterol; 17 g carbohydrate; 17 g protein; 2 g fiber; 256 mg sodium.

Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

[Rosebud]

Just ran across these recipes and they sound really good:

Cranberry Spinach Salad

INGREDIENTS:
1 tablespoon butter
3/4 cup almonds, blanched and slivered
1 pound spinach, rinsed and torn into bite-size pieces
1 cup dried cranberries
2 tablespoons toasted sesame seeds
1 tablespoon poppy seeds
1/2 cup white sugar
2 teaspoons minced onion
1/4 teaspoon paprika
1/4 cup white wine vinegar
1/4 cup cider vinegar
1/2 cup vegetable oil

DIRECTIONS:
In a medium saucepan, melt butter over medium heat. Cook and stir almonds in butter until lightly toasted. Remove from heat, and let cool.
In a large bowl, combine the spinach with the toasted almonds and cranberries.
In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, onion, paprika, white wine vinegar, cider vinegar, and vegetable oil. Toss with spinach just before serving.

Nutrition Info
Servings Per Recipe: 8

Amount Per Serving
Calories: 338
Total Fat: 23.4g
Cholesterol: 4mg
Sodium: 62mg
Total Carbs: 28.9g
Dietary Fiber: 4.3g
Protein: 4.9g

(I think this is a tad too high in fat and calories for me to eat often, but spinach and cranberries are both really good for you so maybe for a special occasion or dinner party.)

source: allrecipes.com


Santa Fe Chicken
http://images.oprah.com/foodhome/food/recipes/images/food_20020916_chicken_120.jpg

The marinade in this dish is what gives the chicken such a smooth flavor. Although it is ideal if the meat can soak in the marinade for at least an hour before cooking to absorb the intricate flavors of the marinade, if you don't have time, don't be discouraged, because the chicken will still be flavorful. If you are really planning ahead, you can soak the meat in the marinade for up to two days.

INGREDIENTS
Marinade:
Juice from 3 limes
1/4 cup low-sodium soy sauce
1 1/2 teaspoons olive oil
1 1/2 teaspoons chili powder
1 1/2 teaspoons cumin seed
1 1/2 teaspoons ground coriander
6 cloves garlic, minced
1 1/2 teaspoons honey
2 whole breasts boneless, skinless chicken
1/4 cup white wine
3 tablespoons chopped cilantro leaves

Garnish:
Mock Sour Cream or low-fat sour cream
1 lime, sliced into 6 thin slices
6 scallion firecrackers (see Tips below)
1/4 cup fresh salsa or Papaya Salsa

DIRECTIONS
Mix together marinade ingredients in a bowl, stirring thoroughly. Pour into a shallow baking pan and lay the chicken breasts in. Cover and refrigerate for one hour. Preheat the broiler.

After one hour, when the chicken has absorbed all the flavors of the marinade, pour in the white wine. Broil the chicken under a medium flame for 8 to 10 minutes, basting it with the juices to keep it moist.

Transfer the chicken to a platter and slice it at an angle. Garnish each piece with a little of the pan juices, a dollop of sour cream, slices of lime and a scallion firecracker, as well as a dollop of salsa.

Nutritional information: 212.3 calories, 4.4g fat, 0.8g saturated fat (46.8% of calories from fat), 30.1g protein, 13g carbohydrate, 72mg cholesterol, 0.9g fiber

source: oprah.com

[mrsfromage]

I'm looking for new "good-for-you" suggestions for making dinner. For one thing, I'm trying to incorporate more vegetables into our diet.

Tonight I bought acorn squash, halved them, scooped out the seeds, and roasted them at 400 degrees for an hour with a little bit of olive oil, garlic, salt and pepper. They were pretty good and chock full of nutrients :D.

Anyone have suggestions for recipes for foods that are great for you? I'm not so much looking for just low-fat, low-cal recipes as for recipes that have a lot of nutriotional bang for the buck...stuff that incorporates fruits and vegetables, and that you can feel really good about eating...

[KarenS]

We eat this a lot - it's quick and easy and chock full of vitamins and minerals.

1/2 bag of baby spinach leaves - washed
1 small can mandarin oranges, chilled
1 small bag of dried, sweetened cranberries
1/4 cup of coarsely chopped pecans

Toss all the ingredients together. Use the juice from the mandarin oranges for dressing.

We also like to add a little bit of blue cheese (well, I do, DH doesn't like blue cheese) for extra flavor.

Karen

[Katy]

Karen, you should also try spinach or mixed greens with gargonzola and pears. Yummy

[KarenS]

Karen, you should also try spinach or mixed greens with gargonzola and pears.Oh yeah. My favorite French bistro-type restaurant in the historical part of our town makes a mixed greens, pear, gorgonzola, and candied walnut salad that is to die for. I never even thought of making it at home but I could quite easily! :) Thanks for pointing it out! :)

Karen

[Amuse Bouche]

Anything with legumes in it is really good for you -- hummus comes to mind, but beans and rice, cassoulet, bean soup -- they have a lot of fiber, protein and nutrients, and are pretty cheap and relatively low calorie.

I'd also recommend that you look at the Eating Well Cookbook. It's a cookbook put out by the editors of Eating Well magazine, and all the recipes in it are either lower carbohydrates, lower fat, or higher fiber, and they tell you. Plus, it's not all fakey fake stuff (I hate "diet" cookbooks that are always telling you to use egg beaters or splenda -- this one has a recipe for chocolate chip cookies that uses whole wheat flour and ground oatmeal to make them higher fiber, but does use real chocolate chips.)

[beachlvr]

Here is one of my favorite soups. It's full of veggies, and low fat-high fiber to boot. I throw it all in my crock pot instead of cooking it on the stove, though.

Beaker's Barley Vegetable Soup

* 2 quarts vegetable broth
* 1 cup uncooked barley
* 2 large carrots, chopped
* 2 stalks celery, chopped
* 1 (14.5 ounce) can diced tomatoes with juice
* 1 zucchini, chopped
* 1 (15 ounce) can garbanzo beans, drained
* 1 onion, chopped
* 3 bay leaves
* 1 teaspoon garlic powder
* 1 teaspoon white sugar
* 1 teaspoon salt
* 1/2 teaspoon ground black pepper
* 1 teaspoon dried parsley
* 1 teaspoon curry powder
* 1 teaspoon paprika
* 1 teaspoon Worcestershire sauce

DIRECTIONS:

1. Pour the vegetable broth into a large pot. Add the barley, carrots, celery, tomatoes, zucchini, garbanzo beans, onion, and bay leaves. Season with garlic powder, sugar, salt, pepper, parsley, curry powder, paprika, and Worcestershire sauce. Bring to a boil, then cover and simmer over medium-low heat for 90 minutes. The soup will be very thick. You may adjust by adding more broth or less barley if desired. Remove bay leaves before serving

[SQ2]

That soup sounds tasty! How long and on what setting did you it in the crock pot?

[beachlvr]

I put it in at 9 this morning and it's almost 5 now. I cook it on low all day. I haven't ever had it be overdone, no matter how long it was in the crockpot.

[wine_o_girlie]

Quiches or omelets can be filled with a lot of vegetables.

You could also grill vegetables (and meat if you wanted to) and wrap them up in whole wheat tortillas for a healthy dinner.

Marinate chicken in olive oil, garlic, and some cumin and grill it. Take whole wheat pitas and fill them with hummus, chicken, and other vegetables you like (roasted red peppers, grilled onions, grilled zucchini slices, tomatoes, etc.)

Lots of soup can be filled with veggies - Here's one idea:
Boil some Japanese rice noodles until tender (I got a package at Trader Joe's). In a large sauce pan add a large package of fat-free/low sodium chicken broth, 2 minced garlic cloves, and a 1/4 teaspoon or red chili flakes and bring it to a simmer. Add in diced veggies like carrots, onions, broccoli florets (whatever you like) and let simmer until veggies are crisp tender (4-5 minutes). Put noodles in bowl and ladle in broth and veggies. Top with sliced scallions and a pour of low sodium soy sauce. Slurp away.

Top grilled chicken breasts with homeade black bean salsa. Mix one can of drained black beans with a small can or drained corn, one chopped tomato, and half of a small onion chopped. Squeeze on half a lime and salt and pepper to taste.

[Annette]

Does anyone have any good low fat / low cholesterol recipes? DH has high cholesterol which went up from last year and he's also a very picky eater. He said he's willing to try to eat salad, vegetables and fruit, but so far he has yet to eat a serving of any of these items. He has literally gagged trying a piece of broccoli or an orange and says that some textures bother him.

What are some good starter vegetables? Can anyone recommend a good stir-fry recipe? I've grabbed a few chicken recipes off the chicken thread. Are there any heathly ways to make chicken besides grilled chicken breasts?

Snack ideas would be helpful too.

Thanks for your help.

[Bucktown]

Hi Annette,

I have a great cookbook from Barnes and Noble that contains all fat-free/low cholesterol recipes. It's Italian foods so of course there are lots of pasta dishes but they are made with lighter sauces. They have many fish recipes, fresh soups and vegetarian/vegetable dishes. I cook out of this cook quite a bit and I haven't gotten to a bad recipe yet.

The title is "Fat-Free Italian: Healthy ways with a favorite cuisine." Anne Sheasby. It includes nutritional notes like calories, total fat, saturated fat, cholesterol and fiber.

I don't know about the chicken though. DH is vegetarian and I severely limit my meat so I don't cook it. Sorry I can't be more help there.

[Amuse Bouche]

You should also look into helping your DH eat the "good" fats that help lower cholesterol. Things like Olive oil. I think vegetables are generally good if you toss them in olive oil and roast at 400 degrees for about an hour -- the texture ends up being a bit more like French fries. I tried this last night on my generally veggie-suspicious dad (I did a mix of parsnips, carrots, potatoes and Brussels sprouts) and he loved it -- even ate the brussels sprouts, which he claims to hate.

[mobox]

Bump

[Janey]

I have a problem with many Crock Pot & Casserole recipes, in that a high percentage of them want you to add one or more cans of Cream-of-Whatever soup, or cream cheese, or cheddar cheese. :( I look at a recipe and think: "Oooh that looks good!" only to find out that there's no way I can make it and keep my girlish figure (er, well, get it back :o ). So I'm wondering: Has anyone found a healtheir substitute for Cream-Of-Whatever?

I was thinking of going through the Crock Pot Recipes thread and copy/pasting all of the recipes into a word doc except the ones that have Bad Ingredients in them... but heck, if someone knows of a good substitute, maybe I can try any of them. :D

[BethElena]

have you checked out the labels of the healthy request (or whatever they're called) cream-of-whatever soups made by campbells? I think they have a green banner on the front of them that says "98% less fat" or something. I tend to always use them. My mom says she can taste the difference, but I can't.

[looch]

You can make cream of whatever soups, would that be a possibility?

I think that's the same reason I am not into casseroles either. The thought of eating condensed cream soup conjures up my gag reflex!

Cream of whatever soup mix

2 cups powdered non fat milk
3/4 cup corn starch
1/4 cup instant chicken boullion
2 TBS. dried onion flakes
1 tsp basil leaves
1 tsp thyme
1/2 tsp pepper.

Combine all ingredients mixing well. Store in air tight container.

To use in place of canned cream soups in casseroles, roasts, and soups.

To substitute for one can cream soup:

combine 1/3 cup dry mix with 1 1/4 cups of cold water in a sauce pan. cook and stir on medium heat until thickened. Add to recipes as you would the canned product.

[laura]

My husband loves casseroles b/c he grew up in a household that never had any; I am the opposite b/c I grew up in the opposite type of household, but I have a couple that I occasionally put in my rotation for him. Essentially I do what others have said, which is use the 98% fat free, low sodium soups and I use 2% milk cheese instead of full fat. I play around w/ the cheeses, but mostly I just resign myself to the fact that a "casserole" by nature is never going to be 100% healthy, so I just try to make it better where I can w/o sacrificing too much flavor and we eat less of them than we used to. I find fat free cheese and lots of reduced fat cheeses to taste or melt really weird, so I don't generally use them. Depending on the casserole, I would rather half the amount of cheese or something like that, instead of sacrificing flavor/texture w/ FF.

[andrew&shannah]

I don't have a solution for the cream of whatever soup issue besides the one BethElena offered. However, I can offer some casserole recipes that don't use it that I tend to stick to because they tend to be healthier. For the cheddar chese, I just buy the Low Fat version that Kraft offers.

Beef, Bean, and Corn-Bread Casserole
3/4 pound 93% ultra-lean ground beef
1 cup chopped onion
1 garlic clove, minced
Vegetable cooking spray
1 tablespoon chili powder
1 1/2 teaspoons ground cumin
1 teaspoon sugar
1/2 teaspoon dried oregano
2 (8-ounce) cans no-salt-added tomato sauce
1 (16-ounce) can pinto beans, drained
1 (4.5-ounce) can chopped green chiles, drained
3/4 cup skim milk
1 egg, lightly beaten
1 1/3 cups self-rising yellow cornmeal mix

Cook beef, onion, and garlic in a large saucepan coated with cooking spray over medium-high heat until browned, stirring frequently to crumble the beef. Drain the beef mixture in a colander.
Return beef mixture to pan. Add chili powder, cumin, sugar, oregano, tomato sauce, pinto beans, and chiles; cover and cook over medium-low heat for 10 minutes. Pour mixture into a 2-quart casserole coated with cooking spray; set aside.

Combine the milk and egg in a bowl, and stir well. Add the cornmeal mix, and stir well. Pour the cornmeal mixture over the beef mixture. Bake at 400° for 20 minutes or until the corn-bread topping is lightly browned.

Make-Ahead Tips: You can assemble the casserole ahead of time, omitting the corn-bread topping, cover and chill in the refrigerator or freeze (thaw frozen casserole overnight in the refrigerator).

Yield: 4 servings

NUTRITION PER SERVING
CALORIES 448(18% from fat); FAT 9g (sat 2.9g,mono 3.5g,poly 1.3g); PROTEIN 29.7g; CHOLESTEROL 108mg; CALCIUM 274mg; SODIUM 948mg; FIBER 4.4g; IRON 6.7mg; CARBOHYDRATE 64.8g

Black-Bean Enchilada Casserole
1 cup (4 ounces) shredded reduced-fat Monterey Jack cheese, divided
1 cup cooked brown basmati rice or long-grain rice
1 cup fat-free sour cream
1/2 cup chopped fresh cilantro
1/3 cup chopped green onions
1 teaspoon ground cumin
1 teaspoon chili powder
1 (15-ounce) can black beans, rinsed and drained
1 jalapeño pepper, seeded and chopped
1 (19-ounce) can red enchilada sauce
Cooking spray
12 (6-inch) corn tortillas

Preheat oven to 350°.
Combine 1/2 cup cheese, rice, and the next 7 ingredients (rice through jalapeño) in a large bowl. Spread 1/4 cup enchilada sauce in bottom of an 11 x 7-inch baking dish coated with cooking spray. Heat remaining enchilada sauce in a skillet for 2 minutes or until warm, and remove from heat. Dredge both sides of 6 tortillas in warm enchilada sauce, and arrange tortillas, overlapping, over sauce in baking dish. Top with 1 3/4 cups bean mixture. Dredge both sides of remaining tortillas in warm enchilada sauce, and arrange tortillas, overlapping, over bean mixture. Top with the remaining bean mixture, remaining enchilada sauce, and 1/2 cup cheese. Bake at 350° for 40 minutes or until bubbly.

Yield: 6 servings (serving size: 1 3 1/2-inch square)

NUTRITION PER SERVING
CALORIES 323(20% from fat); FAT 7.2g (sat 2.4g,mono 2.6g,poly 1.7g); PROTEIN 16.1g; CHOLESTEROL 12mg; CALCIUM 269mg; SODIUM 683mg; FIBER 5.5g; IRON 2.5mg; CARBOHYDRATE 49.5g

Cheese Enchilada Casserole
1 cup (4 ounces) shredded reduced-fat extra-sharp cheddar cheese
1 cup chopped tomato
1 cup fat-free cottage cheese
1/3 cup sliced green onions
2 teaspoons chili powder
2 garlic cloves, minced
9 (6-inch) corn tortillas
Cooking spray
1 cup taco sauce (such as Ortega)
1/4 cup shredded Monterey Jack cheese

Preheat oven to 375°.
Combine first 6 ingredients in a medium bowl. Arrange 3 tortillas in bottom of an 11 x 7-inch baking dish coated with cooking spray. Spread half of cheese mixture over tortillas. Repeat procedure with 3 tortillas and remaining cheese mixture; top with remaining tortillas.

Pour taco sauce over tortillas; sprinkle with Monterey Jack cheese. Bake at 375° for 20 minutes or until cheese melts.

Yield: 4 servings

NUTRITION PER SERVING
CALORIES 299(18% from fat); FAT 6g (sat 2.8g,mono 1.7g,poly 0.9g); PROTEIN 19.1g; CHOLESTEROL 15mg; CALCIUM 332mg; SODIUM 1029mg; FIBER 4.3g; IRON 1.4mg; CARBOHYDRATE 42.3g

[andrew&shannah]

Curried Tuna Noodle Casserole
2 teaspoons butter
5 cups sliced cremini or button mushrooms (about 3/4 pound)
3/4 cup frozen green peas, thawed
3/4 cup sliced green onions
2/3 cup chopped red bell pepper
2 teaspoons curry powder
3 tablespoons all-purpose flour
1 1/2 cups 1% low-fat milk
4 cups hot cooked medium egg noodles (3 1/4 cups uncooked pasta)
1/4 cup chopped fresh flat-leaf parsley
1/2 teaspoon salt
1 (12-ounce) can solid white tuna in water, drained and flaked
1/4 cup crushed reduced-fat round buttery crackers (such as Ritz; about 7 crackers)

Preheat oven to 375°.
Melt butter in a large nonstick skillet over medium heat. Add the mushrooms; sauté 6 minutes or until soft. Add the peas, onions, bell pepper, and curry; sauté 5 minutes or until vegetables are tender.

Place flour in a small bowl; gradually add milk, stirring with a whisk. Add to mushroom mixture; bring to a boil. Reduce heat; simmer 2 minutes or until thick, stirring frequently. Remove from heat; stir in pasta, parsley, salt, and tuna. Spoon into a 2-quart casserole dish. Sprinkle with crushed crackers. Cover and bake 20 minutes.

Yield: 7 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 275(16% from fat); FAT 4.9g (sat 1.7g,mono 1.3g,poly 1g); PROTEIN 20.8g; CHOLESTEROL 54mg; CALCIUM 100mg; SODIUM 437mg; FIBER 4.1g; IRON 3.5mg; CARBOHYDRATE 36.4g

Navy Bean-and-Artichoke Casserole with Goat Cheese
2 (1-ounce) slices whole-wheat bread
2 (15-ounce) cans navy beans, undrained
2 teaspoons chopped fresh or 1/2 teaspoon dried thyme
2 teaspoons chopped fresh or 1/2 teaspoon dried rubbed sage
1/4 teaspoon black pepper
4 garlic cloves, minced and divided
2 tablespoons olive oil, divided
3 cups chopped leek (about 3 large)
2 teaspoons chopped fresh or 1/2 teaspoon dried rosemary
1/8 teaspoon salt
1 (14-ounce) can artichoke bottoms, drained and each cut into 8 wedges
Olive oil-flavored cooking spray
1 1/4 cups (5 ounces) crumbled goat cheese

Place bread in a food processor; pulse 10 times or until coarse crumbs form to measure 1 cup.
Preheat oven to 400°.

Drain beans in a colander over a bowl, reserving liquid. Add enough water to liquid to measure 1 cup. Combine beans, thyme, sage, pepper, and 1 garlic clove.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 3 garlic cloves, leek, rosemary, salt, and artichokes; sauté 4 minutes. Stir in bean liquid mixture. Cover, reduce heat, and simmer 10 minutes, stirring occasionally. Remove from heat. Spread half of bean mixture in an 11 x 7-inch baking dish coated with cooking spray, and top with half of goat cheese. Spread artichoke mixture over goat cheese; top with remaining bean mixture and remaining goat cheese. Combine the breadcrumbs and 1 tablespoon oil; sprinkle over goat cheese. Bake at 400° for 25 minutes or until lightly browned.

Yield: 6 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 349(28% from fat); FAT 10.8g (sat 4.4g,mono 4.7g,poly 1.1g); PROTEIN 17.3g; CHOLESTEROL 21mg; CALCIUM 252mg; SODIUM 926mg; FIBER 8.7g; IRON 5.1mg; CARBOHYDRATE 47.2g

Swiss Chard Spanakopita Casserole
Cooking spray
2 1/4 cups minced white onion
3/4 cup minced green onions
3 garlic cloves, minced
9 cups chopped trimmed Swiss chard (about 1 1/2 pounds)
6 tablespoons chopped fresh parsley
3 tablespoons minced fresh mint
1 cup (4 ounces) crumbled feta cheese
1/2 cup (2 ounces) freshly grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon black pepper
3 large egg whites
10 (18 x 14-inch) sheets frozen phyllo dough, thawed

Preheat oven to 350°.
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add white onion; sauté 7 minutes or until golden. Add green onions and garlic, and sauté 1 minute. Stir in chard; cook 2 minutes or until chard wilts. Stir in parsley and mint, and cook 1 minute. Place in a large bowl; cool slightly. Stir in cheeses, salt, pepper, and egg whites.

Place 1 phyllo sheet on a large cutting board (cover remaining phyllo to prevent drying), and coat with cooking spray. Top with 1 phyllo sheet, and coat with cooking spray. Repeat procedure with 3 additional sheets.

Cut phyllo stack into a 14-inch square. Place square in center of a 13 x 9-inch baking dish coated with cooking spray, allowing phyllo to extend up long sides of dish. Cut 14 x 4-inch piece into 2 (7 x 4-inch) rectangles. Fold each rectangle in half lengthwise. Place a rectangle against each short side of dish. Spread the chard mixture evenly over phyllo.

Place 1 phyllo sheet on a large cutting board (cover remaining phyllo to prevent drying), and coat with cooking spray. Top with 1 phyllo sheet, and coat with cooking spray. Repeat procedure with remaining phyllo sheets. Place 18 x 14-inch phyllo stack over chard mixture. Fold phyllo edges into center. Coat with cooking spray. Score phyllo by making 2 lengthwise cuts and 3 crosswise cuts to form 12 rectangles. Bake at 350° for 40 minutes or until golden.

Note: Cut the phyllo stacks so they fit in and up the long side of the baking dish. Arrange folded section against short edges of dish to encase filling.

Yield: 12 servings

NUTRITION PER SERVING
CALORIES 121(35% from fat); FAT 4.7g (sat 2.8g,mono 1.4g,poly 0.3g); PROTEIN 6.1g; CHOLESTEROL 14mg; CALCIUM 134mg; SODIUM 449mg; FIBER 1.6g; IRON 1.3mg; CARBOHYDRATE 13.6g

[andrew&shannah]

Oh, I noticed you mentioned crockpot stuff too...I only have a few that I routinely use but here they are in case you are interested :)

Barbecued-Beef Sandwiches
2 pounds boned chuck roast
2 cups vertically sliced onion
1 cup bottled barbecue sauce
1 tablespoon cornstarch
1 tablespoon water
6 (2-ounce) Kaiser rolls or hamburger buns, toasted

Trim fat from beef, and cut into 1-inch cubes. Place beef in an electric slow cooker; stir in onion and barbecue sauce. Cover with lid; cook on low-heat setting for 8 hours.
Remove beef and onions from slow cooker with a slotted spoon. Shred beef mixture with 2 forks; set aside. Combine cornstarch and water, and add cornstarch mixture to barbecue sauce mixture in slow cooker, stirring well. Cover with lid, and cook on high-heat setting for 1 minute. Return the shredded-beef mixture to slow cooker; cover and cook 10 minutes. Serve on rolls.

Note: You can freeze the barbecued-beef mixture in an airtight container for up to 3 months.

Yield: 6 servings (serving size: 1 cup beef mixture and 1 roll)

NUTRITION PER SERVING
CALORIES 410(27% from fat); FAT 12.2g (sat 4g,mono 4.5g,poly 2.1g); PROTEIN 34.1g; CHOLESTEROL 86mg; CALCIUM 102mg; SODIUM 715mg; FIBER 2.5g; IRON 5.5mg; CARBOHYDRATE 38.4g

Slow-Cooker Meat Loaf with Shiitake Mushrooms
2 (1-ounce) slices whole wheat bread
3/4 pound ground round
3/4 pound ground turkey
1 1/2 cups sliced shiitake mushrooms
1/2 cup grated fresh onion
1 teaspoon dried Italian seasoning
3/4 teaspoon salt
2 large eggs, lightly beaten
1 garlic clove, minced
2 tablespoons ketchup
1 1/2 teaspoons Dijon mustard
1/8 teaspoon ground red pepper

Place bread in a food processor, and pulse 10 times or until crumbs measure 1 1/3 cups. Combine the crumbs, beef, and next 7 ingredients (beef through garlic) in a large bowl, and shape meat mixture into a 9 x 6-inch loaf. Place loaf in an electric slow cooker.
Combine ketchup, mustard, and pepper in a small bowl, stirring with a fork. Spread ketchup mixture evenly over top of loaf. Cover with lid; cook on LOW for 5 hours.

Yield: 6 servings (serving size: 4 ounces)

NUTRITION PER SERVING
CALORIES 265(43% from fat); FAT 12.7g (sat 4.2g,mono 5.1g,poly 1.7g); PROTEIN 25.2g; CHOLESTEROL 152mg; CALCIUM 41mg; SODIUM 545mg; FIBER 1.9g; IRON 3mg; CARBOHYDRATE 12.7g

Provençale Chicken Supper
4 (6-ounce) skinned chicken breast halves
2 teaspoons dried basil
1/8 teaspoon salt
1/8 teaspoon black pepper
1 cup diced yellow bell pepper
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1 (14 1/2-ounce) can pasta-style tomatoes, undrained

Place the chicken in an electric slow cooker; sprinkle with basil, salt, and black pepper. Add the bell pepper, beans, and tomatoes. Cover with lid; cook on low-heat setting for 8 hours.

Yield: 4 servings (serving size: 1 chicken breast half and 1 cup bean mixture)

NUTRITION PER SERVING
CALORIES 296(10% from fat); FAT 3.4g (sat 0.6g,mono 0.8g,poly 1.3g); PROTEIN 34g; CHOLESTEROL 66mg; CALCIUM 81mg; SODIUM 785mg; FIBER 5.1g; IRON 4mg; CARBOHYDRATE 32.5g

[Ohana]

I also make my own fake Cream of XX soup. It's pretty easy.

For Chicken, you'll need:
2 TBSP butter
1/4 c flour
1 can low fat, low sodium chicken broth (you can also use an equivalent amount of homemade)
water to thin, if needed

melt butter and wisk in flour. Cook on med heat for 1-2 minutes. Add broth and wisk together until combined. Heat through.

If you want mushroom, just dice up a mushroom or 2 (or 3) and saute in the butter until tender. Then add the flour and follow the above directions.

This sauce works beautifully in place of the cream of chicken or mushroom soup as a "gravy" for grilled chicken breasts or pork chops as well, though you'll need to add about 1/2 soup can of water when you add the broth.

[AusMarchBride]

Can I suggest looking at some non-US recipes (either on websites or in books).

I'm an Australian, and the main difference I've noticed between the casseroles we make here and all the US recipes is that the US ones use canned soups as an ingredient. I've made hundreds of casseroles over the years and I've never used canned soup, ever.

You could try www.deliaonline.co.uk for some British recipes. Do a search for "casserole" (it came up with 96 recipes). Or try http://www.bbc.co.uk/food/recipes/ and do a search under recipe title for "casserole".

The only problem may be that some site's recipes may need you to convert the ingredient weights/measures from metric to imperial, although Delia's and the BBC give both measurements.

I'll keep looking for other sites for you.

I'm not so sure about crock-pot recipes (Ive never used one, and they're not common here), but you may find some recipes on those sites.

[Phen]

There is a "light" crockpot cookbook: Fix-It & Forget-It Lightly : Healthy Low-Fat Recipes (http://www.amazon.com/gp/product/1561484326/qid=1136432149/sr=8-1/ref=sr_8_xs_ap_i1_xgl14/102-9724813-1506559?n=507846&s=books&v=glance)

~ Phen

[vwinkel]

Here is a link to a list of healthy crockpot recipes (http://busycooks.about.com/library/weekly/aa103002a.htm)

In addition, this site mentioned the following:
There are things you can do to update regular slow cooker recipes, of course. Try refrigerating canned broths before using them. The fat will congeal in a layer on top of the broth so it can be removed before you add the broth to the slow cooker. Look for low sodium and low fat ingredients. Trim fat and skin from meats before cooking. Try vegetarian recipes once a week. And any recipe that uses a lot of fresh vegetables will be healthier than one with canned this and that.

[Janey]

Wow - you guys are giving really awesome suggestions. Thanks! :D My corningware & crock pot may finally get some use out of them.

AusMarchBride, I had never considered looking at UK's recipes! Good call!

[jarm]

I searched, but couldn't find a thread that was already started on this. I apologize in advance if I just missed it.

I am 7 months pregnant and have been having trouble with my blood pressure as well as swelling in my feet. The doctor wants me to try to stay as far away as possible from salty foods (not an easy task for me because I have been craving salt all along). In any event, I'm at a loss as to what to bring for lunches. Dinners aren't quite as bad since I can cook from scratch, but I don't. So please give me some suggestions for some food that is low sodium that I can take to work for lunch.

TIA!

[Pineknot]

Jodi,

I'm familiar with this subject as my husband has heart problems and can't have any salt. He also takes his lunch every day so it is quite the challenge to feed him.

sodium is in many foods naturally. Sodium is also added to almost EVERYTHING that is processed. That is your biggest culprit. Frozen foods, breads, canned goods, all heavily laden with sodium. Some of the foods you'll want to stay away from in these next two months are;

cheese- sometimes you can find swiss that is low. also, FRESH mozzarella can be low. Otherwise, just say no for the next two months :)
canned foods - tomatoes, veggies, that sort of thing
canned soups - they are off the charts in sodium...so are canned chilis
frozen meals - Even the 'healthy' brands are high
deli lunch meats - these are like eating salt licks, they are so high


I cook most everything my husband takes for lunch. It's about the only way I've found to keep the salt level down.

I cook extra chicken at night and save some for his lunch. Watch the brands you are buying at the store. Many of them inject salt to preserve the chicken. You'll find this is true more of boneless skinless chicken breasts than chicken on the bone. One brand in Ca. doesn't inject salt...foster farms. I also get whole chickens and boil them, then use the meat for chicken salad, etc. Stay light on the mayo cause it also has high sodium for the amt you use.

I cook eye of round roast (low sodium level) and slice it thinly, using it for lunch meat. I will also cook turkeys and use the meat for lunches but that's only if I can find a fresh turkey. Frozen turkeys have high sodium level.

I also make chicken soup and then freeze portions in ziploc disposable containers. I put these in his lunch as he has access to a microwave.

I cook eye of round roast and slice it thin for lunch meat. I use lots of roasted veggies and such to put on the sandwiches, but NO pickles. They are really high in sodium.

Trader Joes sells salt free tuna that is really pretty good. If you use it, just squeeze a half a lemon on the can of tuna to replace that salty taste. When you use the mayo, watch the portions as that has a lot of sodium for a small amt. I use half mayo, half olive oil when I make the tuna. It tastes no different than using all mayo. I then will skip the bread (again, sodium content is high in bread) and use low sodium triscuits or low sodium ritz crackers.

Egg salad is also another option. Eggs have 55 mil. of sodium, not too bad. Again, add half Olive oil for the mayo. You can use lettuce to scoop it up instead of bread.

As you are learning, you near have to make everything from scratch to control your sodium. So, when you cook dinner, make another portion and freeze it for a lunch in the next week or so.

I hope this helps a bit. I also have non-sodium cookbooks in case you want me to look up anything for you. Feel free to ask. :p

[jenjunum]

I can find a lot of canned foods with no salt added. Also Lean Cuisine's are supposed to be lower sodium. Although you still have to check the label because the sodium is just lower not really low.

[Pineknot]

Oops..you're right...

I should have said there is no sodium canned goods. I was just speaking in general terms.

Jarm, I also wanted to add you might be able to use potassium (salt substitute) to help you along in your salt cravings.

[KK812]

Tried to post this yesterday but the site was messed up:

Salt Free Life (http://www.saltfreelife.com/)

Recipe Zarr (http://www.recipezaar.com/r/17/252/263)

HTH!

[mgrace]

You might want to check out some of these cookbooks:

American Heart Association Low-Salt Cookbook, 3rd Edition : A Complete Guide to Reducing Sodium and Fat in Your Diet (http://www.amazon.com/gp/product/1400097614/sr=8-9/qid=1142348965/ref=sr_1_9/103-7582881-2113461?%5Fencoding=UTF8)

The No-Salt, Lowest-Sodium Cookbook (http://www.amazon.com/gp/product/0312291647/sr=8-3/qid=1142348965/ref=pd_bbs_3/103-7582881-2113461?%5Fencoding=UTF8)

Trader Joe's has quite a few low-sodium foods.

[Rosebud]

I was looking for summer recipes that incorporate strawberries and found this one. Sounds delicious (and very healthy):

Spinach-Strawberry Salad with Goat-Cheese Bruschetta

1/4 cup sugar
2 tablespoons sherry or white wine vinegar
1 1/2 teaspoons sesame seeds, toasted
1 1/2 teaspoons olive oil
1 teaspoon minced red onion
3/4 teaspoon poppy seeds
1/4 teaspoon Hungarian sweet paprika
1/8 teaspoon salt
6 cups torn spinach (about 1 pound)
2 cups halved strawberries
2 tablespoons slivered almonds, toasted
1 (3-ounce) log goat cheese, cut into 6 slices
6 (1-ounce) slices French bread, toasted

Combine the first 8 ingredients in a jar; cover dressing tightly, and shake vigorously. Combine the spinach and strawberry halves in a large bowl, and toss gently. Pour the dressing over the spinach mixture, tossing gently to coat. Spoon 1 cup salad onto each of 6 plates; sprinkle each serving with 1 teaspoon toasted almonds. Spread cheese over toast slices; top each salad with 1 bruschetta.

Yield: 6 servings

NUTRITION PER SERVING
CALORIES 213(28% from fat); FAT 6.7g (sat 2.7g,mono 2.6g,poly 1.1g); PROTEIN 7.1g; CHOLESTEROL 13mg; CALCIUM 163mg; SODIUM 446mg; FIBER 4.5g; IRON 2.7mg; CARBOHYDRATE 31g

[ivansbabe]

I found this online and it is really yummy. We've made this a few times recently and always turns out well.

Baked Chicken Breast with Honey Mustard Sauce

4 boneless, skinless chicken breasts
1 ½ cups chicken broth
1 TBS fresh lemon juice
2 ½ TBS honey
2 TBS Dijon mustard
¼ cup sliced dried apricots
2 TBS coarsely chopped walnuts
1 TBS chopped parsley
4 bunches fresh spinach, stems removed and rinsed thoroughly
salt and pepper to taste

Preheat oven to 375. Place chicken breasts in baking dish. Season with salt and pepper and cover. Bake for about 30 minutes, or until done.

While chicken is baking, bring salted water to a boil to cook spinach.
While water is coming to a boil, begin sauce. Combine broth, lemon juice, honey, and mustard in a small saucepan. Whisk together and bring to a boil on high heat. Once it comes to a boil, simmer for about 20 minutes. This can be cooking while chicken is baking. You want it to be reduced to a little less than half the volume you start with. This will thicken and intensify the flavor.

Add apricots and cook on high for another 5 minutes. When sauce is done add chopped walnuts, parsley, salt and pepper.

Cook spinach for only 2 minutes at the most. Drain and press dry. Season with a little salt and pepper. Divide spinach between 4 plates. Slice chicken breast and place over bed of spinach. Spoon sauce over chicken and spinach.

http://www.whfoods.com/recipeimages/chickenhoneymustard.jpg

[lawyerlee]

I made this Cooking Light recipe for dinner tonight. DH and I both really liked it. :)

Beef Stroganoff

Broccoli or Brussels sprouts are both good accompaniments to this satisfying classic pasta dish.

4 cups uncooked medium egg noodles (about 8 ounces)
1 cup beef broth
1 tablespoon Worcestershire sauce
1 teaspoon balsamic vinegar
2 teaspoons tomato paste
1 teaspoon salt, divided
1/4 teaspoon black pepper, divided
Cooking spray
1 pound boneless sirloin steak (about 1/2 inch thick)
1 cup chopped onion
1 (8-ounce) package presliced mushrooms
3 tablespoons all-purpose flour
1/2 cup reduced-fat sour cream
1/4 cup chopped fresh parsley

Cook pasta according to package directions, omitting salt and fat.
While pasta cooks, combine broth, Worcestershire, vinegar, tomato paste, 1/2 teaspoon salt, and 1/8 teaspoon pepper in a medium bowl, stirring with a whisk.

Heat a Dutch oven coated with cooking spray over medium-high heat. Sprinkle beef with 1/2 teaspoon salt and 1/8 teaspoon pepper. Add beef to pan; cook 3 1/2 minutes on each side or until desired degree of doneness. Remove beef from pan.

Add onion and mushrooms to pan; sauté 3 minutes or until mushrooms are tender. Stir in flour; cook 1 minute, stirring constantly. Stir in broth mixture; cook 1 minute or until slightly thick, stirring constantly.

Cut beef into thin strips; return to pan. Stir in pasta, sour cream, and parsley; cook 1 minute or until thoroughly heated.

Yield: 5 servings (serving size: 1 1/2 cups)

NUTRITION PER SERVING
CALORIES 398(24% from fat); FAT 10.7g (sat 4.5g,mono 3.8g,poly 1g); PROTEIN 31.5g; CHOLESTEROL 117mg; CALCIUM 80mg; SODIUM 774mg; FIBER 2.7g; IRON 5.6mg; CARBOHYDRATE 43.3g

[LyLMyssChaos]

Just bumping this up since I found out today that I have to limit my sodium intake to less than 1000mg. a day, and just from reading labels, I'm seeing how difficult that is.

[Rosebud]

Another one from Cooking Light:


Lemon-Herb Grilled Chicken, Corn on the Cob, and Onions

Any combination of fresh herbs can be used in the marinade, including basil, parsley, or thyme.

1/2 cup dry vermouth or dry white wine
1 tablespoon chopped chives
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh rosemary
2 teaspoons grated lemon rind
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 1/2 tablespoons Dijon mustard
1/8 teaspoon salt
1/8 teaspoon pepper
8 (1/2-inch-thick) slices red onion
4 (6-ounce) skinned chicken breast halves
4 ears corn with husks (about 2 1/4 pounds)
Cooking spray

Combine first 10 ingredients in a small bowl; stir well. Arrange onion slices in a single layer in a shallow dish. Add chicken breast halves; pour herb mixture over onion and chicken. Cover and marinate in refrigerator 1 hour.
Pull husks back from corn (do not remove). Remove silks. Pull husks back over corn, and tie top with heavy string; set aside.

Prepare grill. Remove onion slices and chicken from dish, reserving marinade. Place chicken breast halves, bone sides up, on grill rack coated with cooking spray; grill 50 minutes or until chicken is done, turning and basting with reserved marinade every 10 minutes. Moisten corn with water; grill 10 minutes or until tender, turning corn after 5 minutes. Grill onion slices 6 minutes or until tender, turning and basting with reserved marinade after 3 minutes.

Yield: 4 servings (serving size: 1 chicken breast half, 1 ear of corn, and 2 onion slices)

CALORIES 364(29% from fat); FAT 11.9g (sat 2.1g,mono 6.5g,poly 1.8g); PROTEIN 33.7g; CHOLESTEROL 84mg; CALCIUM 37mg; SODIUM 333mg; FIBER 3.4g; IRON 1.9mg; CARBOHYDRATE 24.9g
Cooking Light, JUNE 1997

[Rosebud]

This recipe is from Red Mountain Spa (in St. George, Utah):

Fire Grilled Chicken with Peach Relish

Ingredients:
4 4-oz. boneless, skinless chicken breasts
1 cup achiote orange marinade (see recipe below)
4 Tbsp. diced fresh peach
4 tsp. red pepper, diced
4 tsp. red onion, minced
1 tsp. fresh cilantro or basil, rinsed and chopped
1/2 tsp. raspberry vinegar

(for the marinade)
1 Tbsp. achiote (annatto) paste*
1/2 cup + 2 Tbsp. orange juice
3 Tbsp. fresh lime juice
2 Tbsp. olive oil

Instructions:

Combine all marinade ingredients in a large bowl. Add chicken and marinate in refrigerator for 1 hour. In a small bowl, combine peaches, red peppers, cilantro, red onions and raspberry vinegar. Refrigerate until needed.

Pre-heat grill. Drain excess marinade from chicken and grill until cooked through. Set aside to rest.

Pre-heat saute pan, spray lightly with cooking spray and when the pan just begins to smoke, saute the peach relish for approximately 1 minute. Serve chicken with relish spooned onto the top.


Serves 4
Calories per serving: 140 Net carbs: 3g Protein: 27g Fat: 1g Cholesterol: 66mg Sodium: 104mg Fiber: 1g

*The Achiote Paste, favored in Yucatan and Oaxacan cuisine, Achiote Paste is made from thousands of slightly bitter, earthy flavored, red annatto seeds. Ground into a paste, Achiote is a distinctly colored and flavored mainstay in the Mexican Kitchen. Look for it in the Mexican section of your supermarket or at mexgrocer.com

[Rosebud]

Also from Red Mountain Spa:

Rock Shrimp Scampi with Soba Noodles

Ingredients:
8 oz. soba (buckwheat) noodles, cooked
12 oz. rock shrimp
1/4 cup poblano chile, roasted, peeled and diced (or from a jar)
1 Tbsp. chopped fresh garlic
1 Tbsp. cilantro, rinsed and chopped
2 Tbsp. sundried tomatoes, julienned
Juice from 2 fresh limes
2 Tbsp. olive oil
1/3 cup tequila

Instructions:

Cook noodles according to package directions. Drain, toss with a few drops of olive oil and a pinch of the chopped cilantro. Set aside.

Pre-heat saute pan and add olive oil to coat bottom. When pan just begins to smoke, add rock shrimp and saute until they begin to turn pink. Add chopped garlic and continue to saute. When garlic begins to brown, add sundried tomatoes, cilantro and poblanos. Saute another minute. Add lime juice to pan and allow to reduce for 30 seconds. Add tequila and reduce another 30-45 seconds. Serve with the noodles.


Serves 4
Calories per serving: 229 Net carbs: 16g Protein: 21g Fat: 9g Cholesterol: 129mg Sodium: 199mg

[mobox]

Bumping up since I'm getting back on the healthy eating train, post partum.

[lawyerlee]

I have more ideas to share. All are tried and true and very popular at our house. :)

Orzo with Chicken, Corn, and Green Beans (http://www.marthastewart.com/portal/site/mslo/menuitem.fc77a0dbc44dd1611e3bf410b5900aa0/?vgnextoid=ce9ecf06cd80f010VgnVCM1000003d370a0aRCR D&vgnextfmt=default&rsc=ns2006_r1&autonomy_kw=rzo+with+Chicken%2C+Corn%2C+and+Green+ Beans)

In a large pot of boiling, salted water, cook 1/2 pound orzo until al dente, according to package directions, adding green beans during last 6 minutes of cooking. Drain; rinse under cold water until cooled. Meanwhile, in a large nonstick skillet, heat oil over medium heat. Add garlic; cook until fragrant, 1 to 2 minutes. Add corn and 1 tsp. coarse salt; cook until warmed through, 2 to 3 minutes. Toss pasta and green beans with corn mixture and chicken. Season generously with salt and ground pepper.

Serves 4, prep time - 20 minutes, total time - 20 minutes, source - Everyday Food, May 2005


Chicken Sausage and Provolone Penne Bake (http://food.cookinglight.com/cooking/recipefinder.dyn?action=displayRecipe&recipe_id=1011321)
From Cooking Light

Change the flavors in this dish by choosing different versions of the chicken sausage.

1 pound uncooked penne (tube-shaped pasta)
1 tablespoon olive oil
1 1/2 cups chopped onion
3/4 cup chopped red bell pepper
1 (12-ounce) package sweet basil and pine nut chicken sausage (such as Gerhard's), halved lengthwise and cut crosswise into 1/2-inch-thick slices
2 garlic cloves, minced
1 tablespoon tomato paste
1 tablespoon balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon crushed red pepper
3 (14.5-ounce) cans diced tomatoes, undrained
Cooking spray
1 cup (4 ounces) shredded sharp provolone cheese
1 cup (4 ounces) grated fresh Parmesan cheese

Cook pasta according to package directions, omitting salt and fat.

Preheat oven to 350°.

Heat olive oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper, sausage, and garlic; sauté 5 minutes or until sausage is browned. Add tomato paste and next 5 ingredients (through diced tomatoes); cover, reduce heat, and simmer 15 minutes.

Combine pasta and tomato mixture; spoon into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with cheeses. Bake at 350° for 25 minutes or until bubbly.


Broccoli and Cheese Soup (http://food.cookinglight.com/cooking/recipefinder.dyn?action=displayRecipe&recipe_id=231619&package_id=231629)
From Cooking Light

Yield: 8 servings (serving size: 1 1/2 cups)

Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package broccoli florets
1 can fat-free evaporated milk
1/4 teaspoon black pepper
8 ounces light processed cheese, cubed (such as Velveeta Light) OR 8 ounces fat free shredded cheddar cheese

Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.

Add evaporated milk to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.

Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.

[JennW]

*subscribing*

[Wrighty26]

Wow. I totally forgot about this thread. I'll have to post some of my new recipes :) I'm salivating over some of the ones that were last posted!

[scmom24]

I made the Broccoli and Cheese soup last night with some whole wheat dinner rolls. Thanks for that recipe. I am trying to eat healthier and that one really hit the spot.