RSS Feed

Monthly Archives: March 2012

Healthy Spinach & Artichoke Dip

Servings

10 servings (1/4 cup each)

Preparation Time

15 minutes

Nutrition

Calories 120 (Calories from Fat 70)

Total Fat 8g (Saturated Fat 4g, Trans Fat 0g)

Cholesterol 20mg; Sodium 280mg

Total Carbohydrate 6g (Dietary Fiber 2g, Sugars 1g)

Protein 5g

Ingredients

  • 4   cups lightly packed fresh baby spinach leaves (4 oz)
  •  1   package (8 oz) 1/3-less-fat cream cheese, softened
  •  1/4   cup reduced-fat mayonnaise
  •  4   tablespoons shredded Parmesan cheese (1 oz)
  •  1/4   cup fat-free (skim) milk
  •  2 cloves garlic, finely chopped
  •  1   teaspoon dried basil leaves
  •  1   can (14 oz) artichoke hearts, drained, chopped
  •  Baguette slices, if desired
  • Assorted raw vegetables, if desired

Preparation
1. Heat oven to 350 degrees F. Spray 1-quart shallow glass baking dish or 9-inch glass pie plate with cooking spray.
2. Place spinach in 2-quart microwavable casserole; add 1/4 cup water. Cover; microwave on High 2 minutes. Drain well, pressing spinach with paper towels to remove excess liquid. Chop spinach.
3. In large bowl, beat cream cheese with spoon until smooth. Beat in mayonnaise, 3 tablespoons of the Parmesan cheese, the milk, garlic and basil until well blended. Stir in spinach and artichokes. Spread evenly in baking dish. Sprinkle with remaining tablespoon cheese.
4. Bake 20 to 25 minutes or until thoroughly heated. Serve with baguette slices or raw vegetables.

Irish Lamb Stew

 

 

 

 

 

 

 

 

 

 

Servings

8 servings, generous 1 cup each

Preparation Time

30 minutes

Nutrition

Per serving:

  • 266 calories
  • 7 g fat ( 2 g sat , 3 g mono )
  • 65 mg cholesterol
  • 27 g carbohydrates
  • 0 g added sugars
  • 23 g protein
  • 4 g fiber
  • 427 mg sodium
  • 803 mg potassium

Ingredients

  • 2 pounds boneless leg of lamb, trimmed and cut into 1-inch pieces
  • 1 3/4 pounds white potatoes, peeled and cut into 1-inch pieces
  • 3 large leeks, white part only, halved, washed (see Tip) and thinly sliced
  • 3 large carrots, peeled and cut into 1-inch pieces
  • 3 stalks celery, thinly sliced
  • 1 14-ounce can reduced-sodium chicken broth
  • 2 teaspoons chopped fresh thyme
  • 1 teaspoon salt
  • 1 teaspoon freshly ground pepper
  • 1/4 cup packed fresh parsley leaves, chopped

Preparation

Combine lamb, potatoes, leeks, carrots, celery, broth, thyme, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the lamb is fork-tender, about 8 hours. Stir in parsley before serving.

 

  • Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 1 month. | Equipment: 6-quart slow cooker
  • Tip: To clean leeks, trim and discard green tops and white roots. Split leeks lengthwise and place in plenty of water. Swish the leeks in the water to release any sand or soil. Drain. Repeat until no grit remains.

 

 

 

7 Healthy Salads on the Go!

1. WENDY’S CAESAR SIDE SALAD

Calories: 170, Fat: 14g
Loaded with crisp romaine lettuce, sweet grape tomatoes, and rich asiago cheese. If you want to cut out even more calories and fat, try it without the lemon garlic dressing.

2. MCDONALD’S PREMIUM SOUTHWEST SALAD

Calories: 140, Fat: 4.5g
There is a McDonald’s in almost every small town and big city in the entire United States, so there’s no excuse for not finding a healthy salad, is there? And this one’s particularly tasty, with cheddar jack cheese and lime tortilla chips.

3. SUBWAY VEGGIE DELITE SALAD

Calories: 50, Fat: 1g

Who says Subway can only do subs? Their salads are delicious and completely customizable, too! Just avoid the cheese and dressing and bacon bits, and you’ll get a healthy salad without the extra fat and calories.

4. BURGER KING TENDERGRILL™ GARDEN SALAD

Calories: 230, Fat: 7g
It’s got grilled chicken in it, so you’ll also get a serving on lean protein. Remember to skip the dressing, or opt for the low-cal Italian or the fat-free ranch.

5. ARBY’S ROAST CHOPPED FARMHOUSE SALAD

Calories: 250, Fat: 13g
I know this sounds like a lot of calories and fat, but this includes the optional bacon bits and dressing and cheese. Pick these off, and you’ll cut the calories in half and then some. It also has roasted chicken, so you’re getting lean protein in those calories, too.

6. QDOBA VEGETARIAN TACO SALAD

Calories: 205, Fat: 1.5g
Order the Vegetarian Taco Salad “naked” (without the tortilla chip bowl) and feel free to add one of Qdoba’s 7 tasty, fresh salsas, and get a spicy, savory, healthy salad… you might want to eat this more than once a week!

7. PANERA BREAD FUJI APPLE CHICKEN SALAD

Calories: 230, Fat: 6g
Order this delicious, healthy salad without the Gorgonzola crumbles, pecans, and dressing, and this is the calorie total you’ll get… and possibly the best salad! It’s delicious, and so easy to replicate at home, too!

Curried Chicken Pitas

Servings

4

Total Time

15 minutes

Nutrition

  • 323 calories
  • 7 g fat ( 1 g sat , 3 g mono )
  • 58 mg cholesterol
  • 41 g carbohydrates
  • 0 g added sugars
  • 27 g protein
  • 6 g fiber
  • 352 mg sodium
  • 372 mg potassium
  • Magnesium (17% daily value)

Ingredients

  • 6 tablespoons nonfat plain yogurt
  • 1/4 cup low-fat mayonnaise
  • 1 tablespoon curry powder
  • 2 cups cooked, cubed chicken breast (see Tip)
  • 1 ripe but firm pear, diced
  • 1 stalk celery, finely diced
  • 1/2 cup dried cranberries
  • 1/4 cup sliced or slivered almonds, toasted (see Tip)
  • 4 4- to 5-inch whole-wheat pita breads, cut in half
  • 2 cups sprouts

Preparation

  1. Combine yogurt, mayonnaise and curry powder in a large bowl. Add chicken, pear, celery, cranberries and almonds; toss to combine.
  2. Fill each pita half with 1/2 cup chicken salad and 1/4 cup sprouts.

Chocolate-Granola Apple Wedges

Servings

Serves 4 (serving size: 4 apple wedges)

Total Time

10-15 minutes

Ingredients

  • 2 ounces semisweet chocolate, finely chopped
  • 1/3 cup low-fat granola without raisins
  • 1 large Braeburn apple, cut into 16 wedges
  • If you can’t find Braeburn apples, Gala or Fuji varieties also stand up to dipping and add a touch more sweetness.
Preparation
  1.  Place chocolate in a medium microwave-safe bowl. Microwave at HIGH 1 minute, stirring every 15 seconds, or until chocolate melts.
  2.  Place granola in a shallow dish. Dip apple wedges, skin side up, in chocolate; allow excess chocolate to drip back into bowl. Dredge wedges in granola. Place wedges, chocolate side up, on a large plate. Refrigerate 5 minutes or until set.

Citrus Berry Smoothie

Servings

1 smoothie, about 2 cups

Total Time

5 minutes

Nutrition

  • 432 calories
  • 3 g fat ( 2 g sat , 0 g mono )
  • 15 mg cholesterol
  • 77 g carbohydrates
  • 20 g protein
  • 7 g fiber
  • 250 mg sodium
  • 617 mg potassium
  • Vitamin C (175% daily value)
  • Calcium (63% dv)
  • Potassium (18% dv)
  • Magnesium (16% dv)

Ingredients 

  • 1 1/4 cups fresh berries
  • 3/4 cup low-fat plain yogurt
  • 1/2 cup orange juice
  • 2 tablespoons nonfat dry milk
  • 1 tablespoon toasted wheat germ
  • 1 tablespoon honey
  • 1/2 teaspoon vanilla extract

Preparation

  1. Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

Breakfast Mini Pizzas

Servings

1 serving

Total Time

10 minutes

Nutrition

  • 265 calories
  • 10 g fat ( 4 g sat , 3 g mono )
  • 223 mg cholesterol
  • 30 g carbohydrates
  • 4 g added sugars
  • 16 g protein
  • 5 g fiber
  • 598 mg sodium
  • 308 mg potassium
  • Calcium (28% daily value),
  • Iron (16% dv)
  • Magnesium (15% dv)

Ingredients 

  • 1  large egg, beaten
  • 2 tablespoons prepared marinara sauce
  • 1 whole-wheat English muffin, split and toasted
  • 2 tablespoons shredded Italian cheese blend
  • 2 slices pepperoni (optional)
Preparation
  1. Preheat oven or toaster oven broiler.
  2. Coat a small nonstick skillet with cooking spray and heat over medium-high heat. Add egg and cook, stirring often, until set into soft curds, 1 to 2 minutes. Spread marinara sauce on English muffin halves. Top with the scrambled egg, cheese and pepperoni (if using). Broil until the cheese is melted, 1 to 3 minutes.
%d bloggers like this: