Thai-Style Stir Fry
- 1/4 cup rice vinegar
- 2 tablespoons brown sugar
- 2 tablespoons fresh lime juice
- 2 teaspoons red curry paste
- 1/8 teaspoon crushed red pepper
- 1 pound skinless, boneless chicken breast, cut into bite-sized pieces
- 1 1/2 tablespoons vegetable oil, divided
- 1 cup chopped onion
- 1 cup chopped carrot
- 1 (8-ounce) package presliced mushrooms
- 1/2 cup light coconut milk
- 1 tablespoon fish sauce
- 1/2 teaspoon salt
- 1 cup fresh bean sprouts
- 1/4 cup chopped fresh cilantro
- Combine rice vinegar, brown sugar, lime juice, red curry paste, and crushed red pepper in a large zip-top plastic bag. Add chicken; seal and marinate in refrigerator 15 minutes, turning once.
- Remove chicken from the bag, reserving marinade. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add chicken; stir-fry 4 minutes. Remove chicken from pan; keep warm. Add remaining 1 1/2 teaspoons oil to pan. Add onion and carrot; stir-fry 2 minutes. Add mushrooms; stir-fry 3 minutes. Add reserved marinade, scraping pan to loosen browned bits. Add coconut milk and fish sauce; bring to a boil. Reduce heat, and simmer 1 minute. Stir in chicken and salt; cook 1 minute. Top with sprouts and cilantro.
4 servings (serving size: 1 cup chicken mixture, 1/4 cup of sprouts, and 1 tablespoon cilantro)
CALORIES 271(28% from fat); FAT 8.4g (sat 2.2g,mono 1.6g,poly 3.4g); PROTEIN 29.7g; CHOLESTEROL 66mg; CALCIUM 43mg; SODIUM 767mg; FIBER 2.9g; IRON 2.2mg; CARBOHYDRATE 19.6g
Butternut Squash and Red Pepper Casserole
- 3 1/2 pounds butternut squash
- 1 large red bell pepper, cut into 1-inch pieces
- 3 tablespoons olive oil
- 2 large garlic cloves, minced
- 3 tablespoons minced fresh parsley leaves
- 1 1/2 teaspoons minced fresh rosemary leaves
- freshly ground black pepper to taste
- 1/2 cup freshly grated Parmesan (about 2 ounces)
- Preheat oven to 400°F.
- With a sharp knife cut squash crosswise into 2-inch-thick slices. Working with 1 slice at a time, cut side down, cut away peel and seeds and cut squash into 1-inch cubes (about 9 cups).
- In a large bowl stir together squash, bell pepper, oil, garlic, herbs, black pepper, and salt to taste. Transfer mixture to a 2- to 2 1/2-quart gratin dish or other shallow baking dish and sprinkle evenly with Parmesan.
- Bake casserole in middle of oven until squash is tender and top is golden, about 1 hour.
Nancy’s Stuffed Turkey Meatloaf
Prep time: 10 minutes
Cook time: 1 hour
Nutrient note: Ground turkey breast is a good source of lean protein. It’s also loaded with vitamin B12, which helps the body use fats and carbohydrates, is vital to cell development – especially red blood cells – and helps the nervous system function properly.
- 1 ½ pounds ground turkey breast
- 1 10-oz package frozen chopped spinach, thawed and squeezed well to remove any excess water
- ½ cup minced onion
- ½ cup seasoned dry bread crumbs
- ¼ cup chopped fresh parsley
- 1 teaspoon dried oregano
- 2 egg whites
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 4 oz grated part skim mozzarella cheese (1 cup)
- 2 tablespoons ketchup
- 2 tablespoons Dijon mustard
- Preheat oven to 375. In a large bowl, combine turkey, spinach, onion, bread crumbs, parsley, oregano, egg whites, salt and pepper. Mix well with a wooden spoon (or your clean hands).
- Press half of mixture into an 8-inch loaf pan. Top bottom half with grated mozzarella cheese. Press remaining turkey mixture over top and flatten to make an even layer. Whisk together ketchup and mustard and spread mixture over prepared meatloaf.
- Bake 1 hour, until top is golden and loaf has pulled slightly away from sides of pan. Let stand 10 minutes, then slice into 6 equal pieces and serve.
(1 slice or 1/6 of loaf per serving)
Fat: 5 g
Saturated fat: 2.4 g
Carbs: 13 g
Protein: 28 g
Fiber: 2 g
Calcium: 206 mg
Iron: 15 mg
Sodium: 746 mg
Mexican Chicken Casserole
- 1 cup fat-free, less-sodium chicken broth
- 2 (4.5-ounce) cans chopped green chiles, divided
- 1 3/4 pounds skinned, boned chicken breasts
- 2 teaspoons olive oil
- 1 cup chopped onion
- 1 cup evaporated skim milk
- 1 cup (4 ounces) shredded Monterey Jack cheese
- 1/4 cup (2 ounces) tub-style light cream cheese
- 1 (10-ounce) can enchilada sauce
- 12 (6-inch) corn tortillas
- Cooking spray
- 1/2 cup (2 ounces) shredded reduced-fat extra-sharp cheddar cheese
- 1 ounce tortilla chips, crushed (about 6 chips)
- Combine broth and 1 can of chiles in a large skillet; bring to a boil. Add chicken; reduce heat, and simmer 15 minutes or until chicken is done, turning chicken once. Remove chicken from cooking liquid, reserving cooking liquid; cool chicken. Shred meat with two forks, and set aside.
- Preheat oven to 350°.
- Heat oil in a large nonstick skillet over medium-high heat. Add 1 can of chiles and onion; sauté 3 minutes or until soft. Add reserved cooking liquid, milk, Monterey Jack, cream cheese, and enchilada sauce; stir well. Stir in shredded chicken; cook 2 minutes. Remove from heat.
- Place 4 tortillas in the bottom of a 2-quart casserole coated with cooking spray. Spoon 2 cups chicken mixture over tortillas. Repeat layers twice, ending with chicken mixture. Sprinkle with cheddar cheese and chips. Bake at 350° for 30 minutes or until thoroughly heated. Let stand 10 minutes before serving.
Yield: 8 servings (serving size: 1 cup)
CALORIES 369 (28% from fat); FAT 11.4g (sat 5g,mono 3.8g,poly 1.4g); PROTEIN 35.6g; CHOLESTEROL 79mg; CALCIUM 360mg; SODIUM 479mg; FIBER 3g; IRON 2.4mg; CARBOHYDRATE 31.3g
Healthy Vegetable Pizza
Makes 12 appetizer servings
Start to finish: 30 minutes
- 1 10-oz package of refrigerated pizza dough
- 1 16-oz package of loose-pack frozen italian-blend vegetables
- 1 8-oz can of pizza sauce
- 1 2 1/2-oz jar of sliced mushrooms, drained
- 1 2-1/4-oz can of sliced pitted ripe olives, drained
- 1 8-oz package of shredded mozzerella cheese (2 cups)
- Grated Parmesan cheese (optional)
- Crushed red pepper (optional)
- Lightly grease an 11 to 13 inch pizza pan. Unroll pizza dough and transfer to greased pan, pressing out dough with your hands. Build up edges slightly. Prick generously with a fork. Bake in a 425 degree oven for 7 to 10 minutes or until lightly browned.
- Meanwhile, cook the frozen vegetables according to package directions until crisp-tender, drain well. Spread pizza sauce over hot crust. Top with cooked vegetables, mushrooms, and olives. Sprinkle with mozzarella cheese.
- Bake for 10 to 12 minutes more or until cheese melts and sauce is bubbly. Sprinkle with parmesan cheese and crushed red pepper, if desired. Makes 12 appetizer servings.
Nutrition facts per serving:
Total fat: 5 g
Carbohydrate: 16 g
Protein: 8 g
Chunky Chicken Chili
- 1 tbl vegetable oil
- 1 1/4 lbs boneless, skinless chicken breasts, cut into cubes
- 1 package chili seasoning
- 2 cans (8 oz each) tomato sauce
- 1 can (14.5 oz) kidney beans, rinsed and drained
- 1 can (11 oz) whole kernel corn, undrained
- 1 tsp ground cinnamon
- Heat oil over medium-high heat
- Add chicken and cook 5-6 minutes, stirring occasionaly until lightly browned.
- Stir in remaining ingredients
- Bring to a boil
- Cover and simmer 10-15 minutes, stirring occasionally.
- Serve with a pinch of chopped chives or a sprinkle of low-fat cheese.
Nutrition Information Per Serving
Carbohydrate 25 g
Protein 25 g
Fat 5 g