Almond Angel Food Cake print

Try this low-fat and tasty dessert.    

• 1 c. cake flour
• 1 1/2 c. superfine granulated sugar
• 1 1/4 c. egg whites (about 10 large eggs whites), at room temperature
• 1 1/4 tsp. cream of tartar
• 1/4 tsp. salt
• 1 tsp. vanilla extract
• 1/4 tsp. almond extract

Preheat the oven to 350 °F.  Sift the flour twice with 1/2 cup of the sugar.  With an electric mixer on high speed, beat the egg whites, cream of tartar and salt until soft peaks form when the mixer is removed from the batter.  Add half of the remaining sugar and beat for 1 minute. Add the remaining sugar, 2 tablespoons at a time, beating after each addition.  Stir in the vanilla and almond extract.  Fold the flour and sugar mixture into the egg whites, 1/4 cup at a time, just until incorporated.  Put the batter in an ungreased 10' tube pan and bake until the cake is light golden brown and springy to the touch, about 1 hour. Invert the pan and let the cake cool completely before removing from the pan.

Makes 14 servings
Nutritional Information Per Serving:

• Calories: 125
• Fat: 0 g
• Carbohydrate: 28 g
• Protein: 3 g
• Saturated Fat: 0 g
• Cholesterol: 0 mg
• Fiber: 0 g
• Calcium: 3 mg

Apple Bran Muffins print

Here is a tasty way to incorporate whole grains into your diet. Try them for breakfast or as a snack.

• 1 1/4 c. whole wheat flour
• 1 c. oat bran
• 1/3 c. packed brown sugar
• 2 1/2 tsp. baking powder
• 1/4 tsp. baking soda
• 1/4 tsp. salt
• 1/4 tsp. ground nutmeg
• 1/4 tsp. ground cinnamon
• 1 c. buttermilk
• 2 egg whites
• 2 T. cooking oil
• 3/4 c. apple, shredded & peeled

Mix flour, oat bran, brown sugar, baking powder, baking soda, salt, nutmeg and cinnamon. In another bowl, mix buttermilk, egg whites and oil; add to dry ingredients. Stir until dry ingredients are moistened; add apple. Spray muffin cups with nonstick coating spray. Put about 1/4 cup batter into each muffin cup. Bake at 375 degrees for 18 to 20 minutes (a toothpick inserted near center should come out clean).

Tip: Muffin batter will store in a tightly covered container in the refrigerator for up to 5 days.

Makes 12 muffins
Nutritional Information Per Muffin:

• Calories: 120
• Fat: 3 g
• Carbohydrate: 22 g
• Protein: 4 g
• Saturated Fat: 0 g
• Cholesterol: 1 mg
• Fiber: 3 g
• Calcium: 95 mg

Baked Lemon Sole print

Try this low-fat recipe to eat more fish.  Fish are a great source of omega-3 fatty acids.

• 4 (3-1/4 oz.) sole fillets
• 2 tsp. fresh parsley, chopped
• 2 tsp. margarine, melted
• 1/8 tsp. pepper
• 2 tsp. lemon juice
• 1/8 tsp. paprika
• 2 T. all-purpose flour

Rinse fillets thoroughly in cold water; pat dry with paper towels, and set aside.  Combine melted margarine and lemon juice in a small bowl.  Combine flour, chopped parsley and pepper in a shallow container.  Dip fillets in margarine mixture and dredge in flour mixture. Transfer fillets to a nonstick baking sheet, and drizzle any remaining margarine mixture over fish.  Sprinkle fillets with paprika. Bake at 375 degrees F. for 15 to 20 minutes or until fish is golden brown and flakes easily when tested with a fork.  If a crisper texture is desired, broil baked fillets 4 inches from heat for 1 minute. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if desired.

Makes 4 servings

Nutritional Information Per Serving (1 fillet):

• Calories: 105
• Fat: 3 g
• Carbohydrate: 3 g
• Protein: 16 g
• Saturated Fat: less than 1 g
• Cholesterol: 43 mg
• Fiber: 0 g
• Calcium: 13 mg

Baked Zucchini in Tomato Sauce print

Try a new way to fix a common vegetable. 

• 1 tsp. olive oil
• 3 large zucchini, thinly sliced
• ½ small red onion, finely chopped
• 1 ¼ c. tomato sauce
• 2 T. chopped fresh thyme
• garlic salt, black pepper, fresh thyme sprigs, to garnish

Preheat the oven to 375º F. Brush an ovenproof dish with olive oil. Arrange half the zucchini and onion in the dish.

Spoon half the tomato sauce over the vegetables and sprinkle with some of the fresh thyme, then season to taste with garlic salt and pepper.

Arrange the remaining zucchini and onion in the dish on top of the sauce, then season to taste with more garlic, salt, and pepper. Spoon over the remaining sauce and spread evenly.

Cover the dish with foil, then bake for 40-45 minutes, or until the zucchini is tender. Garnish with sprigs of thyme and serve hot. .

Makes 4 servings
Nutritional Information Per Serving:

• Calories:  51
• Fat:  1 g
• Carbohydrate: 9 g
• Protein: 2 g
• Saturated Fat: 0 g
• Cholesterol: 0 mg
• Fiber: 3 g
• Calcium: 30 mg

Recipe from The Low Cholesterol Cook Book by Christine France

Berry, Nut, and Chicken Salad print

This light and tasty salad is a great lunch full of vegetables and fruits. 

• 6 chicken breasts
• 6 T. poppy seed dressing
• 2 c. pecan pieces
• 1 c. sugar
• 2 ½  lb chopped Romaine lettuce
• 2 c. frozen (or fresh) blueberries
• 2 2/3 c. frozen (or fresh) raspberries
• 24 each strawberries
• Poppy seed dressing (about 2 T. per salad)

Preheat oven to 315 degrees. Coat each chicken breast with 1 T. dressing. Marinate at least 30 minutes before baking for 20-30 minutes or until chicken reaches 165 degrees. Cool, and then cut into chunks for salad.

Caramelize the nuts by warming frying pan over medium heat. Add nuts and sugar. Stir constantly using a metal spatula until sugar is melted and has coated nuts and nuts are golden. Immediately pour onto piece of tin foil or cookie sheet to cool then crumble.

Divide lettuce, chicken, caramelized nuts, and berries among 8 bowls. Serve with poppy seed dressing.

Makes 8 servings

Nutritional Information Per Serving:

• Calories: 667
• Fat: 38 g
• Carbohydrate: 58 g
• Protein: 25 g
• Saturated Fat: 5 g
• Cholesterol: 55 mg
• Fiber: 10 g
• Calcium: 97 mg

Recipe from Ana Mitchell

Black Bean Nachos print

These nachos are an easy way to get more beans and fiber into your diet and provide two servings of vegetables per serving.

• 2 large low-fat flour tortillas
• Cooking spray
• 1 15-oz can reduced sodium black beans, rinsed and drained
• 1 c. canned no salt tomatoes, drained or 1 c. fresh chopped tomatoes
• 1 c. frozen corn kernels
• ½ c. sliced green onions (scallions)
• 2 chopped garlic cloves
• 2 jalapeno chiles, seeded and chopped (or green chiles to taste)
• ½ tsp. ground cumin
• ½ c. low-fat, low-sodium Monterey jack cheese, grated
• ¼ c. chopped cilantro

Preheat oven to 350 degrees. Lightly coat the tortillas with cooking spray and bake until crisp, about 10 minutes. Set aside. While tortillas are baking, combine the beans, tomatoes, corn, green onions, garlic, chiles, and cumin in saucepan. Heat for 5 minutes. Divide the bean mixture between the tortillas, top with cheese, and bake 5 minutes, or until heated through. Scatter the cilantro over the top, cut in wedges, and enjoy!

Makes 4 servings

Nutritional Information Per Serving

• Calories: 294
• Fat: 8 g
• Carbohydrates: 48 g
• Protein: 13 g
• Saturated Fat: 3 g
• Cholesterol: 13 mg
• Fiber: 9 g
• Calcium: 209 mg

Recipe from www.5aday.gov

Caribbean Black Beans and Rice print

This flavorful dish makes incorporating beans and whole grains into your diet fun.  It is a great low-fat source of fiber and protein.

• 2 tsp. vegetable oil
• 1/2 c. red onion, finely chopped
• 1/2 c. orange juice
• 1/4 c. lime juice
• 1/4 T. chopped fresh cilantro
• 1/2 tsp. ground red pepper, (cayenne)
• 1 red bell pepper, finely chopped (1 c.)
• 1 papaya, peeled, seeded and diced
• 2 cloves garlic, finely chopped
• 4 c. black beans, cooked, rinsed and drained
• 5 c. hot cooked brown rice

Heat oil in 10-inch skillet over medium heat. Add all ingredients except beans, rice, papaya and cilantro. Cook about 5 minutes, stirring occasionally, until bell pepper and red onions are crisp-tender. Add papaya and cilantro. Cook 1 minute. Stir in beans. Cook about 5 minutes or until hot.  Serve with rice.

Makes 4 servings
Nutritional Information Per Serving:

• Calories: 585
• Fat: 6 g
• Carbohydrate: 113 g
• Protein: 23 g
• Saturated Fat: 1 g
• Cholesterol: 0 mg
• Fiber: 22 g
• Calcium: 104 mg

Filled Pitas print

Try this vegetarian recipe for a yummy Greek meal that is also a good source of calcium.

• 1/2 romaine lettuce, roughly chopped                          
• 2 large tomatoes, cut into wedges
• 3 inch piece of cucumber, cut into chunks
• 1/4 c. pitted black olives
• 4 oz. feta cheese
• 4 pitas (whole wheat)

Dressing

• 6 T. olive oil
• 3 T. red wine vinegar
• 1 tsp. crushed rosemary
• 1/2 tsp. superfine sugar
• salt and pepper

To make the salad, combine the lettuce, tomatoes, cucumber, and black olives.  Cut the feta cheese into chunks and add the salad. Toss gently.

To make the dressing, whisk together the olive oil, red wine vinegar, rosemary, and sugar. Season to taste with salt and pepper. Place in a small pan or heatproof bowl and heat very gently or place on the side of a barbecue to warm through gently.

Wrap the individual pitas tightly in foil and place on a hot barbecue or broil for 2-3 minutes, turning once, to warm through. Unwrap the pitas and split them open. Fill with the Greek salad mixture and drizzle with the warm dressing. Serve immediately.

Makes 4 servings
Nutritional Information Per Serving:

• Calories: 484
• Fat: 30 g
• Carbohydrate: 45 g
• Protein: 12 g
• Saturated Fat: 8 g
• Cholesterol: 25 mg
• Fiber: 8 g
• Calcium: 213 mg

Fresh Tomatoes with Linguini print

This quick and light dinner is a good source of calcium.  Substitute whole grain pasta to make it even more healthy.

• 8 oz. linguini cooked in salted water, drained
• 2 T. olive oil
• 4 vine ripe tomatoes, chopped
• 3 green onions, chopped
• 2/3 oz. fresh basil, chopped
• 1/4 tsp. garlic powder
• 1/2 tsp. salt (or more to taste)
• 1/4 tsp. pepper
• 1 c. grated parmesan cheese
• Toss all ingredients into cooked pasta.

Serve warm or at room temperature.

Makes 4 servings
Nutritional Information Per Serving:

• Calories: 393
• Fat: 14 g
• Carbohydrate: 49 g
• Protein: 16 g
• Saturated Fat: 4 g
• Cholesterol: 18 mg
• Fiber: 4 g
• Calcium: 258 mg

Recipe from Ana Mitchell

Garlic Mashed Potatoes print

• 2 pounds (6 medium) potatoes, cut into 1-inch chucks
• 1 ½ cups lowfat milk
• 3 Tbsp. margarine
• 4 cloves garlic, minced
• 1/8 tsp. salt
• 1/8 tsp. pepper

In large saucepan cook potatoes in 2 inches boiling water, covered, about 10 minutes until tender; drain thoroughly, then shake potatoes over low heat 1 to 2 minutes to dry thoroughly. Mash potatoes with potato masher or beat with electric hand mixer; reserve. Place milk, margarine and garlic in small saucepan; set over medium-low heat and simmer until heated through, beat into potatoes until thoroughly mixed and fluffy. Mix in additional milk, if necessary, to reach desired consistency. Season with salt and pepper.

Recipe courtesy of The United States Potato Board at www.fruitsandveggiesmorematters.org.

Makes 6 Servings.

Nutritional Information Per Serving:

• Calories:  195
• Fat:  6 g
• Carbohydrates:  30 g
• Protein:  5 g
• Saturated Fat:  1 g
• Cholesterol:  3 mg
• Fiber:  3 g

Grilled Peach Sundae print

Summer is always a great time to incorporate some fresh fruit into your diet.

• 2 peaches, halved and pitted
• 1 teaspoon canola oil 
• 2 scoops nonfat vanilla frozen yogurt or fruit sorbet 
• 1 tablespoon toasted unsweetened coconut

Preheat the grill to high. Brush the two peach halves with oil. Grill until tender. Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut.

Makes 2 servings

Nutritional Information (Per Serving)

• Calories: 154
• Fat: 4g
• Carbohydrate: 28g
• Protein: 4 g
• Saturated Fat: 2 g
• Cholesterol: 0 mg
• Fiber: 2 g
• Sodium: 41 mg

Healthy Waffles print

Try these whole-grain waffles that are a great source of fiber for breakfast or dinner. 

• 1 ½ c. whole wheat flour
• 1 cup quick-cooking rolled oats
• 1 T. baking powder
• ½ tsp. ground cinnamon                                                
• ¼ tsp. salt
• 2 eggs
• 1 ½ c. milk
• 1/3 c. butter or margarine, melted
• 2 T. brown sugar

Preheat waffle iron according to manufacturer's directions.

In a medium bowl whisk together dry ingredients. In another bowl beat together eggs, butter, and milk. Add the wet ingredients to the dry and stir until combined.  

Ladle the recommended amount of waffle batter onto the iron according to the manufacturer's recommendations. Close iron top and cook until the waffle is golden on both sides and is easily removed from iron. Serve immediately or keep warm in a 200 degree F oven until ready to serve.

Can also add chopped apples to batter.  Can freeze waffles and toast to reheat.

Makes 4 servings.

Nutritional Information Per Serving:

• Calories:  471
• Fat:  22 g
• Carbohydrate:  58 g
• Protein:  15 g
• Saturated Fat:  5 g
• Cholesterol:  115 mg
• Fiber:  8 g
• Calcium:  361 mg

Honey Carrots print

Here is a healthier way to make a dish similar to glazed carrots.

• 1 1/2 lbs. baby carrots, fresh or frozen
• 1/2 c. water
• 1 T. margarine
• 1/2 T. brown sugar
• 2 T. honey
• 2 or 3 T. minced fresh parsley

Rinse and trim carrots, if fresh. Bring water to a boil in a medium saucepan. Add carrots, reduce heat, cover and simmer about 10 minutes, or until carrots are tender-crisp. Drain.
If using frozen carrots, follow package direction for cooking.  In a nonstick skillet, melt margarine over medium-high heat. Add sugar, honey and carrots. Reduce heat and turn carrots frequently until well glazed, 1 to 2 minutes. Sprinkle with parsley before serving.

Makes 6 servings
Nutritional Information Per Serving (1/2 cup):

• Calories:  83
• Fat:  2 g
• Carbohydrate: 16 g
• Protein: 1 g
• Saturated Fat: 0 g
• Cholesterol: 0 mg
• Fiber: 3 g
• Calcium: 41 mg

Recipe from the American Heart Association's Low-fat, Low-cholesterol Cookbook

Hot 'n' Spicy Turkey Burgers print

These spicy burgers are lower in fat since they are made of ground turkey.

• 1 lb. ground turkey
• 1/3 c. breadcrumbs
• 1/3 c. onion, chopped
• ½ c. (1 recipe) Hot 'n' Spicy® Sauce
• ¼ tsp. salt
• freshly ground pepper

Hot 'n' Spicy Sauce:

• ½ c. ketchup
• 1 T. vinegar
• 1 T. Worcestershire sauce
• 2 cloves garlic, minced
• ½ tsp. chili powder
• dash hot pepper sauce

In a small bowl combine all sauce ingredients and set aside. Combine ground turkey, breadcrumbs and onion. Add sauce, salt and pepper and combine thoroughly.  Form mixture into 4 patties. Grill on medium high heat about 5 to 6 minutes per side, or until no longer pink in center. Baste with remaining sauce after burgers have been turned. Serve with crispy lettuce on a toasted sesame bun.

Makes 4 burgers
Nutritional Information Per Serving (1/4 lb patty, no bun):

• Calories: 248
• Fat: 10 g
• Carbohydrate: 17 g
• Protein: 22 g
• Saturated Fat: 3 g
• Cholesterol: 90 mg
• Fiber: 1 g
• Calcium: 49 mg

Lentil and Brown Rice Soup print

Lentils are a great source of protein and fiber.  This low-fat soup is a great way to incorporate lentils and whole grains into your diet. 

• ¾ c. dried lentils
• ½ c. uncooked brown rice
• 6 c. water
• ½ tsp. ground cumin
• ½ tsp. salt
• ¼ tsp. pepper
• ½ pkg. (2.5 oz size) onion soup mix (1 envelope)
• 3 oz spinach, cut into ½-inch strips (about 1 c.)
• 2 T. snipped cilantro or parsley
• 3 T. lemon juice

Heat lentils, rice, water, cumin, salt, pepper and soup mix (dry) to boiling in 4 quart Dutch oven; reduce heat. Cover and simmer, stirring occasionally, until lentils are tender, about 40 minutes.  Stir in spinach, cilantro and lemon juice until spinach is wilted. Serve with additional snipped cilantro and lemon slice if desired.

Makes 4 servings

Nutritional Information Per Serving:

• Calories: 263
• Fat: 2 g
• Carbohydrate: 52 g
• Protein: 13 g
• Saturated Fat: 0 g
• Cholesterol: 0 mg
• Fiber: 11 g
• Calcium: 100 mg

Lime Glazed Honey Chicken print

Grilled chicken is a great way to incorporate lean and tasty meats into a healthy diet.

6 tablespoons honey
6 tablespoons reduced-sodium soy sauce
2 teaspoons freshly grated lime zest
6 tablespoons lime juice
1 teaspoon crushed red pepper
4 6-ounce bone-in chicken thighs, skin and excess fat removed
2 12-ounce bone-in chicken breasts, skin and excess fat removed, cut in half crosswise

Mix honey, soy sauce, lime zest, lime juice and crushed red pepper in a large bowl. Add chicken pieces; stir to coat. Cover and refrigerate for 2 hours, stirring occasionally.

About 20 minutes before you are ready to grill, preheat a gas grill (with all burners lit)
to 400°F or build a fire in a charcoal grill and let it burn down to medium heat (about 400°F). 

If using a gas grill, turn off one burner (leaving 1 to 2 burners lit, depending on your grill). If using a charcoal grill, move the coals to one side. Remove the chicken pieces from the marinade (reserve marinade) and place bone-side down (with the thick part of the meat facing up) on the unheated side of the grill rack. Close the lid and roast undisturbed for 25 minutes.

Meanwhile, place the marinade in a small saucepan over medium-high heat and boil until reduced by about half and thickened to a glaze, 8 to 10 minutes.

Rotate the chicken to other spots on the unheated portion of the grill to ensure even cooking and lightly brush with some of the glaze. Cover and continue roasting, basting once more about halfway through cooking, until an instant-read thermometer inserted into the center of the meat without touching bone registers 165°F, 10 to 20 minutes more.

Makes 8 servings

Nutrition Information

• Calories: 227
  
• Fat: 7g
  
• Carbohydrate: 15g
  
• Protein: 26g
  
• Saturated Fat:2g
• Cholesterol: 81mg
  
• Sodium: 366mg

Low Fat Spinach Dip print

This tasty dip is a good source of calcium.

• 10 oz fresh baby spinach, steamed until wilted (you may use frozen, thawed out)
• 1 c. plain fat-free yogurt, drained of excess water
• 4 oz fat-free cream cheese, softened
• ¼ c. grated Parmesan cheese
• ¼ c. finely chopped scallions
• 1 garlic clove, minced
• 1 T. fresh lemon juice

Place wilted spinach in a colander and squeeze out excess water. Chop finely and place in a medium bowl. Stir yogurt and cream cheese together until smooth. Add to spinach. Stir in remaining ingredients and blend thoroughly.

Makes about 8 servings (2 cups total)
Nutritional Information Per Serving (1/4 cup):

• Calories:  56
• Fat:  1 g
• Carbohydrate: 7 g
• Protein: 5 g
• Saturated Fat: less than 1 g
• Cholesterol: 4 mg
• Fiber: 2 g
• Calcium: 139 mg

Low-Fat Spicy Fries print

Try these fries with sweet potatoes for a tasty and healthy snack even lower in calories.

• 6 medium potatoes or 3 large sweet potatoes
• 1 T. olive oil
• 1 T. paprika
• 2-4 tsp. cayenne powder
• 1/2 tsp. pepper

Cut potatoes into wedges, sticks, or slices. Spray cookie sheet or baking pan with a bit of oil. Place potato pieces in a plastic bag and toss with spices and half of the oil. Bake at 350 F for about 45 minutes, turning often and brushing occasionally with the remaining oil. Broil about 5 minutes, turning after 3 minutes.

Makes 4 servings
Nutritional Information Per Serving (using regular potatoes)

• Calories: 284
• Fat: 4 g
• Carbohydrates: 57 g
• Protein: 7 g
• Saturated Fat: 1 g
• Cholesterol: 0 mg
• Fiber: 7 g

Oriental Pasta Salad print

Try using whole wheat spaghetti to make this salad even more healthy.  This is a great way to spice up broccoli. 

• 2 c. broccoli florets
• 1 1/2 c. cooked spaghetti (about 3 oz. uncooked)
• 3/4 c. thinly sliced red bell pepper
• 2 T. low-sodium soy sauce
• 1 T. dark sesame oil

Steam broccoli, covered, 5 minutes or until crisp-tender. Rinse under cold water. Combine broccoli and remaining ingredients; toss gently. Cover and chill.

Makes 4 servings

Nutritional Information Per Serving:

• Calories: 115
• Fat: 4 g
• Carbohydrate: 17 g
• Protein: 5 g
• Saturated Fat: less than 1 g
• Cholesterol: 0 mg
• Fiber: 4 g
• Calcium: 27 mg

Peach-Apple Crisp print

Here's a low-fat twist on a classic dessert.

• 20 oz canned slices peaches, light-syrup pack, drained
• 2 medium apples, tart, peeled, sliced
• 1/2 tsp vanilla
• 1/4 tsp ground cinnamon
• 1/3 c. sifted flour
• 1 c. oats, uncooked
• 1/2c. firmly packed brown sugar
• 1/2 t. salt
• 1 t. cinnamon
• 1/3 c. butter or margarine, melted

Preheat oven to 350 degree F. Lightly grease 9- by 9- by 2-inch casserole dish. Combine peaches, apples, vanilla, and cinnamon in a bowl. Toss well and spread evenly in greased casserole dish. Combine flour, oats, sugar, salt, and cinnamon in small bowl. Add melted margarine and mixt until crumbly. Bake until lightly browned and bubbly, about 20 minutes.

Makes 8 servings

Nutritional Information Per Serving (1/2 cup):

• Calories: 213
• Fat: 8 g
• Carbohydrate: 34 g
• Protein: 2 g
• Saturated Fat: 2 g
• Cholesterol: 0 mg
• Fiber: 3 g
• Calcium: 23 mg

Potato & Vegetable Curry print

Meat is expensive in India and much of the population is vegetarian, so the cuisine is typified by tasty ways of cooking with vegetables.

• 4 T. vegetable oil
• 1 ½ lb. waxy potatoes, cut into large chunks
• 2 onions, quartered
• 3 garlic cloves, crushed
• 1 tsp. garam masala (or curry powder)
• 1/2 tsp. ground turmeric
• 1/2 tsp. ground cumin
• 1/2 tsp. ground coriander
• 2 tsp. grated fresh ginger root
• 1 fresh red chile, chopped
• 8 oz. cauliflower florets
• 4 tomatoes, peeled and quartered
• 2 T. chopped fresh cilantro
• 1 1/4 c. vegetable stock
• shredded fresh cilantro, to garnish

Heat the vegetable oil in a large heavy pan or skillet. Add the potato chunks, onions, and garlic and fry over low heat, stirring frequently, for 2-3 minutes until the onions are beginning to soften.  Add the garam masala, turmeric, ground cumin, ground coriander, ginger, and chile to the pan, mixing the spices into the vegetables until they are well coated. Cook over low heat, stirring constantly, for 1 minute.  Add the cauliflower, tomatoes, chopped fresh cilantro, and vegetable stock to the curry mixture.  Cook the potato curry over low heat for 30-40 minutes or until the potatoes are tender and completely cooked through.  Garnish the potato curry with fresh cilantro and serve with plain boiled rice or warm Indian bread.

Makes 4 servings

Nutritional Information Per Serving:

• Calories: 336
• Fat: 15 g
• Carbohydrate: 49 g
• Protein: 7 g
• Saturated Fat: 2 g
• Cholesterol: 0 mg
• Fiber: 9 g
• Calcium: 85 mg

Pumpkin Oats Muffins print

These yummy muffins are loaded with whole grains and still taste sweet and moist.

• 6 c. oat cereal flakes
• 2 tsp. salt
• 1 c. sugar
• 5 c. whole-wheat flour
• 5 tsp. baking soda
• 1 T. dried ground ginger
• 1 T. cinnamon
• 1 c. golden raisins
• 2 eggs, beaten
• 1 (15-oz) can pumpkin
• 2 tsp. vanilla
• 1 qt. low-fat buttermilk
• 3/4 c. canola oil
• Paper muffin cups

Preheat oven to 400 degrees F. Line 3 muffin pans with paper muffin cups. In a large bowl, mix together cereal, salt, sugar, flour, baking soda, ginger, and cinnamon. Stir in raisins. In a separate bowl, combine eggs, pumpkin, vanilla, buttermilk, and oil. Stir until blended. Mix wet ingredients with dry until batter just holds together. Do not overmix. Spoon batter into muffin cups (about 2/3 full). Bake for 17 minutes.

Tip:  Leftover muffins freeze well.

Makes 40 muffins

Nutritional Information Per Muffin:

• Calories: 162
• Fat: 5 g
• Carbohydrate: 27 g
• Protein: 4 g
• Saturated Fat: less than 1 g
• Cholesterol: 12 mg
• Fiber: 3 g
• Calcium: 43 mg

Recipe from the American Cancer Society
 

Spinach, Yam, & Pecan Salad with Bacon Vinaigrette print

Spinach and yams are both full of great vitamins.  Try this recipe to increase your intake of these vegetables.

• 2 1/2 c. yams, peeled, cubed
• 1 T. olive oil
• 1/4 tsp. each of salt and pepper
• 1 T. sugar
• 1/2 c. pecan halves
• 3 strips thick-sliced bacon, diced
• 2 T. shallots, minced
• 3 T. apple cider vinegar
• 3 T. apple (or grape) juice
• 2 tsp. sugar
• 2 tsp. brown sugar
• 1 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/4 tsp. pepper
• 3 T. olive oil
• 4 c. fresh spinach

Preheat oven to 350 degree. Toss yams with first listed oil, salt, pepper, and sugar. Spread on a baking sheet in a single layer and roast for 15 minutes. Sprinkle pecans over yams and roast until yams are tender and nuts are toasted, about 10 more minutes. Cool.

Saute bacon in a nonstick skillet over med-high heat while yams roast. When crisp, transfer bacon to a paper towel-lined plate; pour off all but 1 T. drippings. Saute shallots in drippings over medium heat for 1 minute, then stir in vinegar, juice, sugar, brown sugar, mustard, salt, and pepper; bring to a simmer. Remove from heat and whisk in oil; cool.

Combine spinach, bacon, potatoes, pecans, and dressing; toss gently to coat. Sprinkle servings of salad with sugar and salt if desired.

Makes 6 servings

Nutritional Information Per Serving (1 cup):

• Calories: 308
• Fat: 18 g
• Carbohydrate: 37 g
• Protein: 3 g
• Saturated Fat: 3 g
• Cholesterol: 5 mg
• Fiber: 3 g
• Calcium: 38 mg

Recipe from Ana Mitchell

Sweet Potato and Squash Soup print

Here's a new way to try and incorporate these vegetables high in vitamin A into your diet. It's a great fall or winter meal.

• 1 T. canola oil
• 1 small onion, finely chopped
• 1 T. grated fresh ginger, finely chopped
• 1 lb. butternut squash, peeled and diced
• 1 lb. sweet potatoes, peeled and diced
• 1 medium Yukon gold potato, peeled and diced
• 6 c. fat-free, reduced sodium chicken broth
• 1 T. unsweetened orange juice or apple juice
• Fresh ground black pepper
• 6 T. fat-free sour cream
• 1 T. chopped fresh chives

Heat oil in a Dutch oven; add onion and cook over a medium heat for 5 minutes, or until translucent. Stir in ginger and cook for 1 minute. Add squash, sweet potatoes, potato and chicken stock. Bring to a boil, and then reduce heat. Cover and simmer until vegetables are tender, about 30 minutes. Puree soup in a blender, or use a hand blender; return soup to the pot. Add the orange or apple juice and black pepper to taste, and stir through. Garnish with fat-free sour cream and chopped chives.

Makes 6 servings

Nutritional Information Per Serving:

• Calories: 169
• Fat: 3 g
• Carbohydrate: 33 g
• Protein: 5 g
• Saturated Fat: 0 g
• Cholesterol: 1 mg
• Fiber: 4 g
• Calcium: 85 mg

Talapia and Summer Vegetables Packets print

1 cup quartered cherry or grape tomatoes
1 cup diced summer squash
1 cup thinly sliced red onion
12 green beans, trimmed and cut into 1-inch pieces
1/4 cup pitted and coarsely chopped black olives
2 tablespoons lemon juice
1 tablespoon chopped fresh oregano
1 tablespoon extra-virgin olive oil
1 teaspoon capers, rinsed
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 pound tilapia fillets, cut into 4 equal portions

Preheat grill to medium. Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables. Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.

Makes 4 Servings

Nutrition Information (Per Serving)

• Calories: 181
• Fat: 7 g
• Carbohydrate: 8 g
• Protein: 24 g
• Cholesterol: 57 g
• Fiber: 2 g
• Sodium: 435 mg
  

[Source: EatWell.com]

Three Bean Salad print

Try this salad as new, healthy way to eat more beans. 

• 1 lb. green beans, trimmed and cut diagonally into 1-inch pieces
• 1 15-oz. can cannellini beans, drained and rinsed
• 1 15-oz. can kidney beans, drained and rinsed
• 1/4 c. minced shallots
• 4 T. white wine vinegar
• 1 T. extra-virgin olive oil
• 1 tsp. Dijon mustard

Steam or cook the green beans in a pot of boiling water for 3-4 minutes, until tender-crisp.  Drain and plunge beans into cold water to stop cooking and retain color.  Combine cooked green beans with cannellini beans, kidney beans and shallots in a large bowl.  Whisk vinegar, oil and mustard and drizzle over bean mixture. Toss gently. Serve chilled or at room temperature.

Makes 6 servings
Nutritional Information Per Serving:

• Calories: 158
• Fat: 2 g
• Carbohydrate: 26 g
• Protein: 9 g
• Saturated Fat: 0 g
• Cholesterol: 0 mg
• Fiber: 9 g
• Calcium: 44 mg

Turkey Chili print

Try this spin on a favorite dish.  Turkey is leaner than beef which makes this dish lower in fat than the traditional recipe.

• 1 lb. ground turkey
• 3/4 c. onion, minced
• 2 T. margarine
• 3 c. water
• 1/2 tsp. garlic powder
• 1 T. chili powder
• 1 T. dry parsley flakes
• 1 tsp. paprika
• 2 tsp. dry mustard
• 1 (15 1/2-oz. can) canned red kidney beans, drained
• 1 (6 oz.) can tomato paste
• 1/2 c. pearl barley
• 3/4 c. cheddar cheese, shredded

In large sauce pan, cook turkey and onions in margarine until turkey is browned and no longer pink in color, about 9 minutes. Drain; return turkey and onions to pan.  Add remaining ingredients except the cheese to turkey mixture; bring to boil, stirring frequently. Cover, reduce heat, and simmer 30 minutes, stirring occasionally.  Uncover and simmer 30 minutes, stirring occasionally.  Sprinkle 3 tablespoons of cheese over each serving of chili.

Makes 4 servings

Nutritional Information Per Serving (1 ½ cups):

• Calories: 524
• Fat: 21 g
• Carbohydrate: 47 g
• Protein: 39 g
• Saturated Fat: 7 g
• Cholesterol: 87 mg
• Fiber: 12 g
• Calcium: 204 mg

Wellness Cookies print

Enjoy the cookies from the Fun Walks at home.

• 6 T. margarine
• 1/2 c. granulated sugar
• 1 c. brown sugar, firmly packed
• 2 egg whites
• 1/4 c. molasses
• 1 c. whole wheat flour
• 1 c. all-purpose flour
• 1/2 tsp. salt
• 2 tsp. baking soda
• 1 tsp. cinnamon
• 1/2 tsp. ginger
• 1/2 tsp. cloves

In a large bowl or electric mixer, beat margarine, brown sugar, egg whites, and molasses (the mixture will look curdled). Sift or stir together all of the dry ingredients. Add to molasses mixture and mix until blended.  Cover and chill dough (this is important - dough will be too sticky to handle if not well chilled). Form into ball (about 1 1/2 teaspoons dough). Roll in sugar to coat. Pre-heat oven to 375 degrees. Bake on an ungreased baking sheet for 8 to 10 minutes. Do not over bake, or they will lose their chewy texture. Store in an airtight container. This recipe originated at the Morris Cafeteria BYU Dining Services.

Makes 4 dozen
Nutrition Facts per Serving (one 2-inch cookie):

• Calories: 62
• Fat: 2 g
• Carbohydrate: 12 g
• Protein: 1 g
• Saturated Fat: 0 g
• Cholesterol: 0 mg
• Fiber: 0 g
• Calcium: 10 mg