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Recipe Archive: 2011 - 2013

Check out these recipe makeovers - and take your favorites from fat to fab!

December 2013

UNDER $10: Roast Pork with Apples & Onions

Feeding the family doesn’t have to break your wallet. The sweetness of in-season apples coupled with onions makes this a melt-in-your-mouth dish that your family will be sure to appreciate.

Ingredients

  • 1 boneless whole pork loin roast
    (2 pounds)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil
  • 3 large apples, cut into wedges
  • 2 large onions, cut into wedges
  • 5 garlic cloves, peeled
  • 1 tablespoon minced fresh rosemary or
    1 teaspoon dried rosemary, crushed
Roast pork & apples


 

Here's How to Make It

  • Sprinkle roast with salt and pepper.
  • In a large nonstick skillet, brown roast in oil on all sides.
  • Place in shallow roasting pan coated with cooking spray.
  • Arrange apples, onions and garlic around roast; sprinkle with rosemary.
  • Bake uncovered at 350° for 45-60 minutes, or until a thermometer reads 145°, turning the apples, onions and garlic once.
  • Let meat stand for 10 minutes before slicing.

Courtesy of: www.tasteofhome.com

 

Healthy Snacks

Making sure you (and your kids!) have a balanced diet can be difficult, that’s why we’ve provided a list of tasty and easy brown bag lunches, courtesy of Portland Pubic Schools and Healthy Portland.

Healthy snacks that meet nutrition standards

  • Baked tortilla chips with salsa
  • Whole-grain soft pretzel
  • Fruit — in bite-sized portions
    (watermelon, oranges, grapes, etc.)
  • Sunflower seeds
  • Granola bars (check the label)
  • Low fat or reduced fat string cheese
  • Baked chips
  • 100% juice popsicles
  • Air-popped popcorn
  • Vegetables and hummus
fresh fruit

Beverages that meet nutrition standards

  • Water
  • Coffee
  • Tea
  • 100% juice
  • No or low-calorie beverages, sports drinks, flavored waters and iced teas (up to 66 calories per 8 oz. and not more than 12 oz. per container)
Pumpkin Soup

This traditional treat is sure to be a family favorite. It’s simple and easy to make, brought to you by a local volunteer of the Portland Farmers Market.

Ingredients

  • 1 cup onion, minced
  • 12 tablespoons butter
  • 8 cups mashed pumpkin (Cinderella, long island cheese, blue Hubbard all work well)
  • 4 tablespoons brown sugar
  • 1 teaspoon nutmeg
  • 1 teaspoon pepper
  • 12 cups chicken broth
  • 1 cup heavy cream
  • Salt to taste
Pumpkin soup

Here's How to Make It

  • Turn stove on to medium heat and sauté minced onions in large pot with butter and sugar for about three minutes.
  • Add mashed pumpkin and spices.
  • Mix slowly adding chicken broth.
  • Blend with immersion or other type of blender and continue to heat on medium/high until very warm and mix heavy cream in.
  • Garnish with extra cream and spiced pumpkin seeds if desired.

See even more recipes from the Portland Farmers Market today.

 


July/August 2013

Grilled Vegetables Alfresco

This savory summer side dish is brought to you courtesy of Dulcet Cuisine, a Portland Farmers market vendor. Use the suggested vegetable combination below, or incorporate your own favorite veggies for a special twist.

Ingredients

  • Asparagus
  • Green beans
  • Green, yellow, orange or red peppers,
    cut into quarters
  • Leek, cut in half lengthwise
  • Fennel bulb, cut into 1-2 inch-wide pieces
  • Zucchini
  • Green onions, left whole
  • Onions, peeled and cut into quarters
  • Eggplant, cut into 2 inch-wide pieces
  • Small new potatoes, halved and steamed until just barely cooked through
  • Fresh herbs, like thyme, rosemary, basil or oregano
  • Dulcet Balsamic Dressing & Dipping Sauce
  • Fresh black pepper
Grilled Veggies


 

Here's How to Make It

  • Place prepared vegetables in large bowl and coat with Dulcet Balsamic Dressing & Dipping Sauce.
  • Prepare grill and put vegetables in a grill basket. Then, cook until grill marks appear.
  • Put the grilled vegetables back into the bowl and toss with fresh herbs, black pepper and more Dulcet Dressing & Dipping Sauce.
  • Serve warm or at room temperature.

 

Stuffed Peaches from Piedmont

You’re in for a real treat! This dessert comes from Portland’s own Chef in the Market (August 2009). Support your local Farmers Market by buying fresh ingredients and your waistline by choosing fruit instead of sugary and processed sweets.   

Ingredients

  • 8 ripe peaches
  • 1/3 cup granulated sugar
  • 16 Italian macaroons, crushed
  • 1 egg yolk
  • 1 Tbsp butter, cut in small pieces
    (1/2 stick)
stuffed peaches

 

Here's How to Make It

  • Preheat oven to 350ºF and rinse, halve and pit the peaches.
  • Puree 2 of the peach halves in a food processor.
  • Put the puree in a bowl and add sugar, crushed macaroons and egg yolk.
  • Fill each remaining peach half with this mixture and place the peach halves (cut side up) in a buttered baking dish.
  • Scatter the butter pieces over the peaches and bake for about 45 minutes. Serve warm or at room temperature.
Weight Watchers: American Potato Salad

Nothing says summer like a backyard BBQ — and a BBQ wouldn’t be complete without potato salad. This Weight Watchers special features Yukon gold potatoes and a dash of vinegar for an extra kick. The best part is, it’s only a 3 PointsPlus value!

Ingredients

  • 2 pounds uncooked Yukon gold potatoes, peeled and cut into one-inch chunks
  • 2 large eggs, hard-boiled
  • 2 tsp apple cider vinegar
  • 1/2 cup plain fat free yogurt,
    recommend Greek-style
  • 1/4 cup fat free mayonnaise
  • 3 Tbsp sweet pickle relish
  • 1 1/2 tsp of a no calorie sweetener
  • 1/2 tsp table salt
  • 1/2 tsp black pepper, freshly ground
  • 1/2 cup uncooked celery, diced
  • 1/3 cup uncooked red onions, chopped and sliced
American potato salad

Here's How to Make It

  • Place potatoes in large saucepan and cover with two inches of water, bring to a boil.
  • Reduce heat and simmer, uncovered, until potatoes are fork-tender (about seven to nine minutes). Drain and cool slightly.
  • Meanwhile, in a large bowl, mash yolk from one egg with vinegar until smooth. Then, stir in yogurt, mayonnaise, relish, sweetener, salt and pepper until blended.
  • Add potatoes, celery and onion to bowl and toss until mixture is coated.
  • Chop remaining egg white and egg then gently fold into potato salad.
  • Cover and refrigerate until chilled.

 


May/June 2013

Chocolate Chip Cherry Biscotti

Dessert and breakfast in one? Who could say no to that combination? These are perfect for dunking into a cup of coffee or tea and it’s only a 3 PointsPlus value!

Ingredients

  • 2 sprays cooking spray
  • 2 cups all purpose flour
  • 1 tsp baking powder
  • 1/8 tsp table salt
  • 1 Tbsp canola oil
  • 2/3 cup sugar     
  • 1 large egg, beaten     
  • 2 large egg whites, beaten   
  • 1/2 cup mini chocolate chips   
  • 1/2 cup dried cherries   
  • 1 Tbsp all purpose flour, for rolling out dough
Chocolate Chip Cherry Biscotti

Here's How to Make It

  • Preheat oven to 375°F and coat a baking sheet with cooking spray.
  • In a large bowl, sift together flour, baking powder and salt; set aside.
  • In another large bowl, using an electric mixer, beat together oil, sugar, egg and egg whites until well-combined. Add flour mixture to egg mixture, a little at a time, beating with each addition (dough will be stiff); fold in chocolate chips and cherries.
  • Working on a lightly floured surface, roll dough into a 13- X 1 1/2-inch log and place on center of prepared baking sheet; bake for 25 minutes.
  • Reduce heat to 350°F and remove baking sheet from oven.
  • Cool dough long enough and cut into twenty-four diagonal slices.
  • Lay slices on their sides on same baking sheet; return to oven.
  • Bake for 10 minutes; flip and bake until lightly browned, about 5 to 10 minutes more.

 


Skinny Spinach and Artichoke Dip

Now that you know the benefits of artichokes, why not cook with them right away! This crowd-pleasing favorite is only 2 PointsPlus and still delicious.   

Ingredients

  • 2 sprays cooking spray   
  • 1/2 pound fresh spinach, baby leaves, washed and dried  
  • 1 1/2 cup canned artichoke hearts without oil, drained  
  • 1 clove garlic, minced   
  • 1/2 tsp crushed red pepper flakes, or to taste   
  • 1/2 tsp table salt  
  • 1/2 cup grated Parmesan cheese   
  • 1/2 cup reduced-fat sour cream   
  • 4 oz low fat cream cheese, at room temperature  
Skinny Spinach and Artichoke Dip

 

Here's How to Make It

  • Preheat oven to 350ºF and coat a 7 1/2-inch deep-dish glass with cooking spray.
  • In a food processor, combine spinach, artichokes hearts, garlic, red pepper flakes, salt, Parmesan cheese, sour cream and cream cheese; puree until smooth.
  • Using a spatula, scrape dip into prepared dish; smooth top into an even layer.
  • Bake until golden on top, about 20 to 30 minutes.
Greek-style Pita Sandwiches

Need a quick meal that you don’t have to cook?  Try these 2 PointsPlus Greek-style Pita sandwiches.

Ingredients

  • 1 large whole wheat pita
  • 2 Tbsp hummus, plain, lemon or red pepper flavor
  • 2 Tbsp plain non-fat yogurt, Greek-style recommended
  • 6 oz deli-sliced turkey
  • 1/2 cup chopped cucumber
  • 1/2 cup chopped tomato
  • 1/4 cup reduced-fat crumbled feta cheese
Greek-style Pita Sandwiches


 

Here's How to Make It

  • Cut pita in half and spread 1 tablespoon each of hummus and yogurt inside each pita half.
  • Fill each half with 3 ounces of turkey, 1/4 cup each of cucumber and tomato, and 2 tablespoons of feta.

 

March/April 2013

Healthified Italian Sausage Soup (with kale)

Enjoy a hearty and healthy sausage soup by substituting a few key ingredients: swap traditional Italian sausage for lean Italian turkey sausage, use two slices of bacon instead of four, try reduced-sodium chicken broth and choose fat-free half and half.

Ingredients

  • 2 slices bacon
  • 1/2 lb lean Italian turkey sausage,
    casing removed
  • 2 large russet potatoes, cut into 1/2 inch cubes (about 4 cups)
  • 1 large onion
  • 2 cloves garlic, finely chopped
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon crushed red pepper flakes
  • 4 cups water
  • 3 1/2 cups reduced-sodium chicken broth
  • 4 cups chopped fresh kale (or Swiss chard leaves)
  • 1 can (15 or 19 oz) cannellini beans, drained and rinsed
  • 1 cup fat-free half and half
Italian Sausage Soup

Nutrition
190 calories per serving (30 from fat),
1 gram saturated fat


 

Here's How to Make It

  • In 4-quart saucepan, cook bacon until crisp and drain. Crumble bacon, set aside and remove drippings from saucepan.
  • In the same saucepan, cook sausage over medium-high heat for 6 to 8 minutes. Stir frequently, until no longer pink. Drain well and set aside.
  • In the same saucepan, bring potatoes, onion, garlic, Italian seasoning, salt, pepper, pepper flakes, water and broth to a boil. Reduce heat to low and cook uncovered about 10 minutes, stirring occasionally.
  • Stir in bacon, sausage, kale and beans. Cook 10 to 15 minutes, stirring occasionally, until potatoes and kale are tender. Stir in half and half – cook until just heated. Makes 10 servings (about 1 1/4 cups each).

 

 

Green Smoothie

Green smoothies are a great way to sneak more leafy greens into your diet. In just a few minutes, you can be slurping down a sweet green drink that packs a nutrient punch.

This all-natural recipe is flexible based on what you have in your fridge. Out of peaches? Throw in a cored apple instead. Even the bananas, which provide the creamy base, can be switched out for an avocado if you want to mix things up.

Ingredients

  • 1-2 bananas
  • 1/2 cup frozen peaches
  • 1/2 cup frozen mango
  • a couple handfuls of spinach
  • 1 cup water
    (can be altered so smoothie is desired consistency)
Black-Bean Quesadillas

 

Here's How to Make It

  • Just add all the ingredients to a blender, blend thoroughly, and enjoy!
Creamy Avocado Potato Salad

Boost your calcium and protein intake with this “green” version of potato salad. Try using fat-free yogurt instead of sour cream!

Ingredients

  • 2 1/2 pounds round white and/or red potatoes
  • 1 cup low-fat mayonnaise or light salad dressing
  • 1 carton (8 oz) fat-free sour cream or 1 cup plain fat-free yogurt
  • 2 tablespoons fat-free milk
  • 1 teaspoon seasoned pepper
  • 1/4 teaspoon salt
  • 3 hard-cooked eggs, peeled and chopped
  • 3/4 cup sliced green onions
  • 1/2 cup cubed reduced-fat cheddar cheese (2 ounces)
  • 2 slices reduced-sodium bacon or turkey bacon, crisp-cooked and crumbled
  • 1 avocado
  • Fat-free milk (optional)

tomato-basil soup

Nutrition
170 calories per serving (80 from fat),
2 1/2 grams saturated fat

 

Here's How to Make It

  • In a large, covered saucepan, boil potatoes for 20 to 25 minutes, or until just tender. Drain and cool. Cut potatoes into bite size cubes.
  • In a large bowl, stir together mayonnaise, sour cream (or yogurt), 2 tablespoons milk, seasoned pepper and salt. Gently stir in potato cubes, hard-cooked eggs, green onions and cheese. Cover and chill for 2 to 24 hours – cover and chill turkey bacon separately.
  • Stir salad (if it seems dry, add 1 to 2 tablespoons additional milk). Before serving, seed, peel and chop avocado. Stir avocado and bacon into salad. Makes 16 servings (1/2 cup).

 


January/February 2013

Strawberries with Orange-Ricotta Cheese

Valentine’s Day desserts can be delicious without compromising your diet. Celebrate Valentine’s Day with strawberries and orange-ricotta instead of the traditional chocolate.

Ingredients

  • 1/2 cup part-skim ricotta cheese
  • 1/2 cup vanilla low-fat yogurt
  • 1 tablespoon sugar
  • 1/2 teaspoon grated orange rind
  • 1/2 teaspoon vanilla extract
  • 1 cup quartered strawberries
  • 2 whole strawberries (optional)  

Strawberries with Orange-Ricotta Cheese

 

Here's How to Make It

  • Combine the first 5 ingredients in a blender and process until smooth.
  • Spoon cheese mixture into a small bowl, cover and chill for 3 hours.
  • Spoon 1/2 cup quartered strawberries into each of 2 small bowls and top each with 2 tablespoons cheese mixture.
  • Garnish each serving with a whole strawberry, enjoy!

 

St. Patty’s Green Smoothie

March is just around the corner. Why not add a bit of green to your diet in honor of St. Patrick’s Day? Green smoothies are a great way to sneak more leafy greens into your diet. In just a few minutes, you can be slurping down a sweet green drink that packs a nutrient punch.

This all-natural recipe is flexible based on what you have in your fridge. Out of peaches? Throw in a cored apple instead. Even the bananas, which provide the creamy base, can be switched out for an avocado if you want to mix things up.

Ingredients

  • 1-2 bananas
  • 1/2 cup frozen peaches
  • 1/2 cup frozen mango
  • a couple handfuls of spinach
  • 1 cup water
    (can be altered so smoothie is desired consistency)

Black-Bean Quesadillas

 

Here's How to Make It

  • Just add all the ingredients to a blender, blend thoroughly, and enjoy!
Tomato-Basil Soup

Still feeling the winter chill? Warm up with this tomato-basil soup. Unlike some creamier soups, this family-sized recipe features plenty of vegetables and low fat content.

Ingredients

  • 1 tablespoon olive or canola oil
  • 2 medium carrots, finely chopped (1/2 cup)
  • 1 small onion, finely chopped (1/2 cup)
  • 1 clove garlic, finely chopped
  • 6 large tomatoes, peeled, seeded and chopped (6 cups)
  • 1 can (8 oz) tomato sauce
  • 1/4 cup thinly sliced fresh basil leaves or 2 teaspoons dried basil leaves
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • Dash of pepper

tomato-basil soup

Here's How to Make It

  • In 3-quart saucepan, heat oil over medium heat and cook carrots, onion and garlic in oil about 10 minutes, stirring occasionally.
  • Add tomatoes and cook uncovered about 10 minutes, stirring occasionally, until heated through.
  • Stir in remaining ingredients and cook uncovered about 10 minutes, stirring occasionally, until hot. Makes 4 servings.

 


October/December 2012

Green Machine Split Pea Soup

Try this vegetable medley, seasoned with cayenne pepper and a ham bone. If quinoa is too adventurous for your kids, try substituting alphabet pasta. Can they spell the names of all the ingredients?

This recipe features loads of fresh produce: carrots, zucchini, yellow squash, onions, garlic and split peas. Be sure to check your local farmers market for these items!

Ingredients

  • 1 cup carrotspeapod
  • 1 cup zucchinipeapod
  • 1 cup yellow squashpeapod
  • 1/2 onionpeapod
  • 2 garlic cloves,peapod
  • 1 tablespoon olive oil
  • 1 cup quinoa or 1 cup alphabet pasta
  • 1 1/2 cups split peaspeapod
  • 8 cups vegetable broth
  • 1 whole ham bone (optional)
  • 1/4 teaspoon cayenne pepper

Green Monster Split Pea Soup

 

Nutritional Information

Servings: 6
Fat: 7.4g

Here's How to Make It

  • Together: Cut carrots, zucchini and squash into large pieces. Dice the onion and garlic cloves.
  • Adult: Place olive oil in a sauté pan over medium-high heat. Add diced onion and garlic, and sauté for 3-5 minutes (or until golden brown).
  • Together: Combine the sautéed onions and garlic, carrots, zucchini, squash, split peas, vegetable broth and ham bone. Season with the cayenne pepper.
  • Adult: Bring to a boil, turn heat down to medium-low and simmer for 45 minutes (or until the split peas are tender).
  • Together: Carefully rinse the quinoa and cook according to package directions or cook alphabet pasta according to package directions. 
  • Together: When the peas are tender, remove the ham bone, transfer to a blender and puree until smooth. Place a scoop of quinoa into each bowl and ladle the soup over the top or stir cooked alphabet pasta into the pea soup.
  • Kid: Sprinkle a few pieces of quinoa on top for decoration or write out a few words using pasta noodles on the surface of each bowl.
  • Together: Enjoy!

 

Black-Bean Quesadillas

Quesadillas are some of the simplest, kid-friendly foods around… and a great way to experiment with new ingredients and tastes. Quesadillas can also be easily customized to each chef’s tastes. This recipe sneaks veggies and beans into a classic favorite, and has suggestions for more ingredients you could add to make quesadillas that are all your own! 

Try layering grilled chicken breast, baby shrimp, black olives, pumpkin seeds, guacamole or roasted peppers into the quesadillas. Ask your child if he or she has any ideas about what to put in. Use your imagination!

Ingredients

Salad:

  • 1 cup chopped tomatopeapod
  • 1 green onion, choppedpeapod
  • 1 tablespoon chopped cilantropeapod
  • 1 tablespoon lime juice
  • ½ black beans
  • ½ teaspoon salt
  • Hot sauce to taste
  • Softened butter or vegetable oil
  • 8 whole wheat or corn tortillas
  • 8 ounces Monterey Jack or Cheddar cheese, grated

Black-Bean Quesadillas

 

Here's How to Make It

  • Adult: Chop the tomato, green onion and cilantro.
  • Together: Combine chopped tomatoes, green onion, cilantro, lime juice, black beans, salt and hot sauce in a bowl.
  • Adult: Spread of brush the softened butter or vegetable oil on one side of two tortillas. Place one tortilla butter-side down in a 10-inch or larger skillet over medium heat.
  • Together: Sprinkle one quarter of the cheese on top of the tortilla and top with a generous spoonful of the black bean mixture. Place the other tortilla, butter side up, on top of all of this.
  • Adult: Cook until the bottom tortilla is nice and golden brown. Using a spatula, carefully turn the quesadilla over and cook until nicely golden brown.
  • Together: Repeat process 3 more times with remaining tortillas and filling. Keep the quesadillas warm in a 200° oven until they are all finished.
  • Together: To serve, cut each quesadilla into 6 or 8 wedges and serve any extra salsa on the side. Enjoy!
Whole Grain Chocolate Chip Cookies

Healthy plans don’t have to leave out your favorite summer treats. These chocolate chip cookies swap in whole wheat flour and dark chocolate chips as healthier alternatives. Try getting your little chef to try walnuts for an extra dose of healthy fats!

Ingredients

  • 2 cups packed brown sugar
  • 2 cups whole wheat flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • ½ cup unsalted butter, softened
  • ½ cup vegetable oil
  • 1 teaspoon vanilla extract
  • 2 eggs
  • 1 ½ cups old fashioned oats
  • 2 cups honey nut cluster cereal
  • ¼ cup miniature semisweet chocolate chips

Whole Grain Chocolate Chip Cookies

Nutritional information (1 cookie)
Calories: 120
Total fat: 5g

Here's How to Make It

  • Adult: Preheat the oven to 350 degrees F.
  • Together: Combine brown sugar, butter, oil, vanilla and egg, whisk it together until blended. With a spoon, stir in flour, oats, baking powder and baking soda until well mixed. Add in cereal and chocolate chips.
  • Kid: Drop cookie dough by the tablespoonfuls onto the baking sheet. Leave a few inches in between the cookies, giving them room to spread.
  • Together: Bake for 13 to 15 minutes or until golden.
  • Together: Enjoy!

 


April/June 2012

Grilled Fish Tacos

These tacos are a perfect combination of spring veggies and brain-healthy foods, like fish and avocados. They’re loaded with omega-3 fats that improve brain function. Break out the barbeque and start the season off right!

Ingredients

  • 1 lb. firm white fish fillets (such as sea bass, red snapper or halibut)
  • 1 tablespoon olive or vegetable oil
  • 1 teaspoon ground cumin or chili powder
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 8 corn tortillas (6-inch)
  • ½ cup reduced fat sour cream
  • ½ cup chunky salsa
  • Optional toppings: lettuce, avocado, tomatoes, onion, fresh cilantro

Grilled Fish Tacos

 

Nutritional Information

Serving size: (1 taco)
Calories: 170
Fat: 7g

Here's How to Make It

  • Heat gas or charcoal grill and spray with cooking spray.
  • Brush fish with oil; sprinkle with cumin, salt and pepper.
  • Place fish on grill and cover.
  • Cook over medium heat for 5 to 7 minutes, turning once, until fish flakes easily with fork.
  • Heat tortillas as directed on package.
  • Spread sour cream on tortillas.
  • Add fish, toppings and salsa.

 

Healthified Spinach and Apple Salad

Spinach helps improve learning capacity and protects the brain from age-related diseases. Try this simple salad loaded with oh-so-good for you spinach.

Light & Fit

Salad:

  • 6 cups fresh baby spinach
  • 1 medium green-skin apple, cored and sliced
  • ¼ cup thin wedges red onion
  • 2 tablespoons snipped dried tart red cherries
  • ½ cup crumbled reduced-fat feta cheese

Dressing

  • ¼ cup olive oil
  • ¼ cup white balsamic vinegar or regular balsamic vinegar
  • 2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
  • 1 teaspoon Dijon-style mustard
  • ¼ teaspoon salt

 

Spinach & Apple Salad

Fat Filled

Salad

  • 6 cups chopped iceberg lettuce
  • 2 slices crisp cooked bacon, crumbled
  • ½ cup crumbled feta cheese or crumbled blue cheese (2 ounces)

Dressing
½ cup bottled honey mustard salad dressing

Nutritional information (one serving)
Calories: 140
Fat: 1.5g

Nutritional information (one serving)
Calories: 230
Fat: 2g

Here's How to Make It

  • Thyme-Dijon Vinaigrette Dressing:
    - In a screw-top jar combine olive oil, vinegar, thyme, mustard and salt.
    - Cover and shake well to mix. Makes 2/3 cup.
  • Salad:
    - In a large bowl toss together spinach, apple, red onion and dried cherries.
    - Drizzle with Thyme-Dijon Vinaigrette.
    - Toss gently to coat and top individual servings with cheese.

Rhubarb-Strawberry Conserve

Strawberries provide the brain with a good dose of vitamin C, which improves learning and motor skills. Rhubarb blooms in early spring making this a perfect pairing for your morning toast.

Ingredients

  • 2 cups sugar
  • ½ cup water
  • 1 lb. rhubarb, cut into 1-inch pieces (4 cups)
  • 1 pint (2 cups) strawberries, cut in half
  • ½ cup coarsely chopped walnuts
  • ¼ cup golden raisins

Rhubarb-Strawberry Conserve

Nutritional information (1 tablespoon)
Calories: 35
Fat: 0.5g

Here's How to Make It

  • Heat sugar and water to boiling in 3-quart saucepan, stirring constantly.
  • Stir in rhubarb. Boil gently about 15 minutes, stirring frequently, until thickened.
  • Stir in strawberries, walnuts and raisins.
  • Heat to boiling; boil gently 5 minutes. Quickly skim off foam.
  • Immediately pour into hot, sterilized jars, leaving 1/4-inch headspace.
  • Wipe rims of jars; seal.
  • Cool on rack 1 hour. Store in refrigerator up to 2 months.


 


February/March 2012

Quick’n Healthy: Banana-Oat Muffins

Did you know that oats are loaded with fiber? That’s right; the soluble fiber in these muffins will help lower your blood cholesterol. And, you can whip up a batch in just 10 minutes (not including 35-minute bake time).

Ingredients

  • 2 cups cheerios
  • 1 1/4 cups all-purpose flour
  • 1/3 cup packed brown sugar
  • 1 teaspoon baking powder
  • 3/4 teaspoon baking soda
  • 1 cup mashed very ripe bananas (2 to 3 medium sized)
  • 2/3 cup fat-free milk
  • 3 tablespoons vegetable oil
  • 1 egg white

Banana Oat Muffins

 

Nutritional Information

Serving size: (1 muffin)
Calories: 150
Fat: 4g

Here's How to Make It

  • Preheat oven to 400°F, then spray 12 regular-sized muffin cups with cooking spray.
  • Crush the cereal. In large bowl, stir together crushed cereal, flour, brown sugar, baking powder and baking soda.
  • Stir in remaining ingredients until just moistened.
  • Divide batter evenly among muffin cups and Bake 18 to 22 minutes (or until golden brown).
  • Enjoy! Recipe makes 12 servings.

 

Sweet Treat: Healthified Coconut Cream Pie

Low cholesterol doesn’t mean less taste. With this whole-grain cereal crust, filling free of trans fat and fat-free whipped topping — you can enjoy the same great flavors while treating your heart right!

Light & Fit

Crust:

  • 2 1/2 cups cheerios
  • 1/4 cup no-trans-fat 68% vegetable oil spread stick
  • 2 1/2 cups cheerios
    1/4 cup no-trans-fat 68% vegetable oil spread stick
  • 3 tablespoons sugar

Filling & Topping

  • 3/4 cup fat-free milk
  • 1 teaspoon vanilla
  • 1/2 cup coconut
  • 2 cups fat-free whipped topping

The recepies are the same from this point on:

  • 1 box (4-serving size) vanilla instant pudding and pie filling mix
  • Toasted coconut, if desired

Coconut Cream Pie

Fat Filled

Crust:
1 1/4 cups graham cracker crumbs
1/3 cup butter
3 tablespoons sugar

Filling & Topping:
1 cup milk
1/4 teaspoon vanilla
2/3 cup coconut
1 cup whipping cream plus 2 tablespoons sugar

Nutritional information (one slice)
Calories: 180
Fat: 7g

Nutritional information (one slice)
Calories: 290
Fat: 18g

Here's How to Make It

  • Heat oven to 350°F. Place cereal in food-storage plastic bag and crush finely with rolling pin (or crush in food processor).
  • In medium bowl, mix crushed cereal and sugar with fork. Stir in melted vegetable oil spread until well mixed. Press in bottom and up side of 9-inch glass pie plate and bake 20 minutes. Cool completely, about 30 minutes.
  • In large bowl, mix milk, coconut milk and vanilla. With wire whisk, beat in pudding mix until well blended and slightly thickened.
  • Stir in 1/2 cup coconut. Gently stir in 1/2 cup of the whipped topping. Spoon and spread pudding mixture evenly into crust. Refrigerate at least 4 hours or until set.
  • Eat and enjoy! Recipe makes 10 servings.
Snack Smart: Honey Nut-Peach Smoothie

Choosing foods rich in vitamin C (like peaches) helps to maintain healthy blood vessels and gums.

  • 1 1/3 cups fat free peach or vanilla yogurt
  • 1 1/2 cups honey nut cheerios cereal
  • 1 can (15 oz) sliced peaches in juice, drained
  • 1 cup milk
  • 1 banana, sliced
  • 1/8 teaspoon ground cinnamon, if desired

Honey Nut-Peach Smoothie

Nutritional information (1 cup)
Calories: 220
Fat: 2.5g

Here's How to Make It

  • In blender, place all ingredients. Cover and blend on high speed 10 seconds.
  • Scrape down sides of blender, cover and blend about 20 seconds longer (or until smooth).
  • Pour into 4 glasses and serve immediately.

 


December/January 2011-12

Budget Friendly: Braised Chicken Thighs with Carrots and Potatoes

Did you know that using chicken thighs instead of breasts is a smart way to reduce your grocery bill without losing great flavors? This slow-cook, affordable recipe takes just 20 minutes to prepare and only costs $1.56 per serving. Start cooking before going to work and a delicious meal will be ready when you come home!

Ingredients

  • 1 medium onion, halved lengthwise and sliced
  • 4 medium-size new potatoes (about 1 pound), cut into 1/4-inch-thick slices
  • 2 cups baby carrots
  • 1 1/4 teaspoons salt, divided
  • 1/2 teaspoon pepper, divided
  • 1/4 cup chicken broth
  • 1/4 cup white wine*
  • 1 teaspoon minced garlic
  • 1/2 teaspoon dried thyme
  • 1 teaspoon paprika
  • 6 bone-in, skinned chicken thighs
    (about 1 1/2 to 1 3/4 pounds)
  • Garnish: lemon slices

*Substitute: 1/4 cup white wine with 1/4 cup chicken broth if you prefer.

Braised Chicken Thighs with Carrot and Potatoes

 

Nutritional Value

Carrots – are an excellent source of Vitamin A, which promotes healthy eyes.
Onions – contain few calories and little fat. They also provide minerals that enhance the way your body stores energy.
Potatoes – may be high in carbohydrates, but they are both fat and cholesterol free. Keep the skin, you’ll get more fiber that way!
Garlic – relaxes blood vessels and increases blood flow. Find out how!

Chicken thighs – can be a healthier option than red meat if you’re monitoring your diet, and buying chicken still on the bone will also save you money (boneless, skinless chicken is usually sold at a much higher price).

Here's How to Make It

  • Place onion in a lightly greased 6-quart slow cooker; top with potatoes and carrots.
  • Combine 3/4 teaspoon salt, 1/4 teaspoon pepper, broth, white wine, minced garlic, dried thyme, paprika, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper.
  • Rub evenly over chicken thighs and arrange on top of vegetables.
  • Cover and cook on Low for 8 hours (or until chicken and vegetables are tender). Garnish with lemon.
  • Enjoy! Recipe makes 6 servings.

 

Quick’n Healthy: Chex Mix – 15 Minutes from Start to Finish

This holiday favorite is simple and timeless. Many variations have evolved throughout the years; this year we’re sharing a healthier version.

Light & Fit

  • Omit mixed nuts
  • 1 cup garlic-flavor bite-size fat-free bagel chips or regular-size fat-free bagel chips, broken into 1-inch pieces
  • 3 tablespoons butter or margarine

The recipe is the same from this point on.

  • 3 cups rice chex cereal
  • 3 cups corn chex cereal
  • 3 cups wheat chex cereal
  • 1 cup bite-size pretzels
  • 2 tablespoons Worcestershire sauce
  • 1 1/2 teaspoons seasoned salt
  • 3/4 teaspoon garlic powder
  • 1/2 teaspoon onion powder

chex mix

Fat Filled

  • 1 cup mixed nuts
  • 1 cup garlic-flavor bite-size bagel chips or regular-size bagel chips, broken into 1-inch pieces
  • 6 tablespoons butter or margarine

 

Nutritional information (1/2 cup serving)
Calories: 80
Fat: 2g

Nutritional information (1/2 cup serving)
Calories: 140
Fat: 7g

Here's How to Make It

  • In large microwaveable bowl, mix cereals, nuts, pretzels and bagel chips.
  • Then, in a small microwaveable bowl, microwave butter uncovered for about 40 seconds (or until melted).
  • Stir seasonings into butter and pour mixture over cereal mixture until evenly coated.
  • Microwave uncovered for 5 to 6 minutes, stirring thoroughly every 2 minutes.
  • Spread on paper towels, wax paper or cookie sheets to cool.
  • Store in airtight container and enjoy a handful at a time!
    Recipe makes 24 servings.

 


Sweet Treat: Mini Chocolate Cheesecakes

With healthy alternatives, you can create your favorite desserts that are just as tasty as the original. For best results, use 4 oz fat-free cream cheese and 8 oz 1/3-less-fat cream cheese.

Light & Fit

  • 12 thin chocolate wafer cookies, crushed
  • no butter
  • 12 oz 1/3-less-fat cream cheese, softened
  • 2 teaspoons vanilla
  • 1 egg plus 1 egg white
  • 1 oz bittersweet or semisweet baking chocolate plus 1/4 cup unsweetened baking cocoa
  • 1/3 cup fat-free hot fudge topping

The recipe is the same from this point on.

  • 12 foil baking cups
  • 2/3 cup sugar
  • Fresh raspberries if desired

mini chocolate cheesecakes

Fat Filled

  • 15 thin chocolate wafer cookies, crushed
  • 1/4 cup butter
  • 12 oz cream cheese, softened
  • 1 teaspoon vanilla
  • 2 eggs
  • 4 oz bittersweet or semisweet baking chocolate
  • 1/4 cup whipping cream plus 2 oz semisweet baking chocolate (for topping)

 

Nutritional information (one mini-cheesecake)
Calories: 200
Fat: 9g

Nutritional information (one mini-cheesecake)
Calories: 320
Fat: 21g

Here's How to Make It

  • Heat oven to 325°F and place foil baking cups in each of 12 regular-size muffin cups. With the back of your spoon, press about a tablespoon of cookie crumbs in bottom of each foil cup.
  • In large bowl, beat cream cheese with electric mixer until creamy.
  • Beat in sugar and vanilla until fluffy and mix in cocoa, the whole egg and egg white until well blended.
  • Stir in melted chocolate and divide cheese mixture evenly among crumb-lined foil cups.
  • Bake 28 minutes or until set. Cool in pan on cooling rack for 15 minutes. Remove cheesecakes from pan then cool 15 minutes longer.
  • Refrigerate about 1 hour (or until chilled).
  • To serve, carefully remove foil baking cups and spread fudge topping on cheesecakes. Garnish with raspberries.
  • Store cheesecakes covered in refrigerator.
  • Eat and enjoy! Recipe makes 24 servings.

October/November 2011

Beef & Sweet Potato Stew

Light and Fit

  • 1 3/4 pounds boneless beef chuck roast, trimmed of fat to 1 1/4 pounds lean beef stew meat
  • 1/8 teaspoon salt
  • 1 can (14.5 oz) diced tomatoes, undrained
  • 2 tablespoons chopped unsalted peanuts
  • 2 medium sweet potatoes, peeled, halved lengthwise, and sliced 1/2 inch thick (3 cups)
  • 1 medium onion, cut into wedges (1/2 cup)
  • 1 3/4 cups beef broth
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon cayenne pepper
  • 4 cloves garlic, minced
  • 1/2 cup dried apricots or pitted dried plums (prunes), quartered
  • Sliced green onion (optional)

Fat Filled

1 3/4 pounds boneless beef chuck roast
1/4 teaspoon salt
1 can (14.5 oz) diced tomatoes, undrained
2 tablespoons chopped peanuts
both recipes are the same from this point on...

beef & sweet potato stew

Nutritional information
(one serving — about 2 cups)

Calories: 350
Fat: 9g

Nutritional information
(one serving — about 2 cups)

Calories: 650
Fat: 39g

Here's How to Make It

  • Cut meat into 1-inch pieces. In a 3 1/2- or 4-quart slow cooker, combine meat, sweet potatoes and onion.
  • Stir broth, cumin, cinnamon, cayenne pepper, salt and garlic into mixture in cooker.
  • Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours.
  • Stir in undrained tomatoes and dried apricots.
  • Sprinkle individual servings with peanuts and, if desired, green onion.
  • Enjoy! Recipe makes 4 servings.

September 2011

Blueberry-Orange Muffins

Light and Fit

  • Nonstick cooking spray
  • 2/3 cup whole wheat flour
  • 2/3 cup all-purpose flour
  • 3/4 cup buckwheat flour
  • 1/4 cup sugar
  • 1 cup cooked, mashed butternut squash
  • 1/2 cup fat-free milk
  • 2 tablespoons cooking oil
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 eggs, lightly beaten
  • 1/2 teaspoon finely-shredded orange peel
  • 1/4 cup orange juice
  • 1 to 2 tablespoons rolled oats
  • 3/4 cup fresh blueberries

Fat Filled

1 tablespoon canola oil
2 1/4 cup all-purpose flour
1/2 cup sugar
1/2 cup whole milk
1/2 cup cooking oil
both recipes are the same from this point on...

muffin

Nutritional information (one serving)
Calories: 140
Fat: 3.5g

Nutritional information (one serving)
Calories: 240
Fat: 12g

Here's How to Make It

  • Preheat oven to 400°F and coat 12 muffin cups with cooking spray.
  • In a large bowl, combine buckwheat flour, whole wheat flour, all-purpose flour, sugar, baking powder, cinnamon, baking soda and salt.
  • Make a scoop in the center of the flour mixture and set aside.
  • In a medium bowl, combine the eggs, squash, milk, orange peel, orange juice and oil.
  • Add the egg mixture to the flour mixture and stir until moistened.
  • Fold blueberries into the mixture.
  • Spoon batter into muffin cups and sprinkle with oats.
  • Bake for 17 to 20 minutes and cool in muffin cups on a wire rack for five minutes.
  • Taste and savor! Recipe makes about 12 muffins.
Ravioli & Summer Squash

This delicious pasta recipe is a perfect way to get rid of some of those leftover summer vegetables!

Light and Fit

  • 1 package (9 oz) refrigerated
    reduced-fat cheese-filled ravioli or tortellini
  • 2 cloves garlic, minced
  • 2 teaspoons olive oil or cooking oil
  • 1/4 teaspoon salt
  • 4 cups shredded fresh spinach
  • 4 plum tomatoes, quartered
  • 1 can (15 oz) Progresso® chickpeas,
    rinsed and drained
  • 1 1/4 cups thinly sliced yellow
    summer squash (1 medium)
  • 1/4 teaspoon black pepper
  • Grated Parmesan cheese (optional)

Fat Filled

1 package (9 oz) cheese-filled ravioli or tortellini
1 teaspoon garlic salt
2 tablespoons olive oil or cooking oil
1/2 teaspoon salt
1 cup shredded fresh spinach
both recipes are the same from this point on...

 

Ravioli and Summer Squash Toss

Nutritional information (one serving)
Calories: 360
Fat: 7g

Nutritional information (one serving)
Calories: 410
Fat: 14g

Here's How to Make It

  • Cook ravioli according to package directions.
  • Meanwhile, in a large skillet, cook and stir garlic in hot oil for 30 seconds. Add squash, tomatoes, chickpeas, salt, and pepper. Cook and stir over medium-high heat for 4 to 5 minutes or until squash is crisp-tender and mixture is heated through.
  • Drain ravioli; add to vegetable mixture. Toss lightly. Arrange spinach on four serving plates; top with ravioli mixture. If desired, sprinkle with Parmesan cheese.
Grilled Orange Pork & Pineapple

This citrus-flavored take on the classic pork chop is a great complement to a sunny afternoon!

Light and Fit

  • 4 boneless top loin pork chops, cut 3/4 inch thick
    (about 1 1/4 pounds total)
  • 1/4 teaspoon salt
  • 1/3 cup low-sugar orange marmalade
  • 2 tablespoons coarsely chopped toasted pecans
  • 3/4 cup Yoplait® plain fat-free yogurt
  • 1 fresh pineapple, peeled and cored
  • 1/4 teaspoon black pepper
    1 tablespoon snipped fresh thyme

Fat Filled

4 boneless top loin pork chops, cut 3/4 inch thick
(about 1 1/4 pounds total)
1 teaspoon salt
1/3 cup orange marmalade
1/3 cup coarsely chopped toasted pecans
1 cup sour cream
both recipes are the same from this point on...

Orange Pork

Nutritional information (one serving)
Calories: 320
Fat: 7g

Nutritional information (one serving)
Calories: 460
Fat: 10g

Here's How to Make It

  • Sprinkle both sides of pork chops with salt and pepper. Cut pineapple crosswise into eight 1/2-inch-thick slices; set aside. Combine yogurt and 2 tablespoons of the marmalade; set aside.
  • For a charcoal grill, grill chops on the rack of an uncovered grill directly over medium coals for 4 minutes. Turn; add pineapple to grill. Brush chops and pineapple with remaining marmalade. Grill 3 to 5 minutes more or until an instant-read thermometer inserted in pork registers 160°F and pineapple has light grill marks, turning pineapple once.
  • Arrange pineapple and chops on serving plates. Spoon yogurt mixture over chops and pineapple; sprinkle with nuts and thyme.
Key Lime Pie

For your next party, consider dishing up a delicious and healthy slice of key lime pie. It’s lower in fat and calories than the original, but high on taste!

Light and Fit

  • 6 squares low-fat graham crackers, finely crushed
  • 1 teaspoon sugar
  • 1 package (4-serving size) sugar-free
    lime-flavor gelatin
  • 1 container (16 oz) fat-free
    cottage cheese
  • 1 package (8 oz) fat-free
    cream cheese, softened
  • 1 container (8 oz) frozen fat-free
    whipped dessert topping, thawed
  • 2 tablespoons butter, melted
  • 3/4 cup boiling water
  • Lime wedges (optional)

Fat Filled

6 squares graham crackers, finely crushed
2 tablespoons sugar
1 package (4-serving size) lime-flavor gelatin
1 container (16 oz) cottage cheese
1 package (8 oz) cream cheese, softened
1 container (8 oz) frozen whipped dessert topping, thawed
both recipes are the same from this point on...

key lime pie

Nutritional information (one serving)
Calories: 140
Fat: 3g
Cholesterol: 10mg

Nutritional information (one serving)
Calories: 290
Fat: 18g
Cholesterol: 45mg

Here's How to Make It

  • Crush graham crackers, butter, and sugar and press in the bottom of a 2-quart square baking dish. Then, refrigerate the mixture.
  • Stir the gelatin and boiling water until gelatin is dissolved.
  • In a blender or food processor, combine cottage cheese and cream cheese. Blend until smooth.
  • Whisk 1/2 cup of the cottage cheese mixture into the gelatin mixture, then whisk in remaining cottage cheese mixture until smooth.
  • Fold in whipped dessert topping and spoon filling over chilled crumb mixture.
  • Cover and refrigerate for 8 to 24 hours or until filling is firm.
  • Cut into squares and top with lime wedges.
  • Smile and enjoy! Recipe makes nine servings.