Ingredients

• 2 cups water
• 1/2 cup wild rice
• 2 pounds boneless, skinless chicken breasts, trimmed
• 2 tablespoons extra-virgin olive oil
• 2 leeks, chopped and rinsed
• 1 1/2 pounds mushrooms, sliced
• 1 cup dry sherry (see Note)
• 1/4 cup all-purpose flour
• 2 cups low-fat milk
• 1/2 cup grated Parmesan cheese
• 1/2 cup reduced-fat sour cream
• 1/3 cup chopped flat-leaf parsley
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 2 cups frozen French-cut green beans
• 1/2 cup sliced almonds

Preparation

1. Combine water and rice in a small heavy saucepan; bring to a boil. Cover, reduce heat to maintain a simmer, and cook until tender, 35 to 40 minutes. Drain.
2. Meanwhile, place chicken in a large skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. Transfer to a clean cutting board and let cool.
3. Heat oil in a Dutch oven or large high-sided skillet over medium heat. Add leeks and cook, stirring occasionally, until just starting to brown, 4 to 5 minutes. Add mushrooms and cook, stirring occasionally, until their liquid has been released and has evaporated, 12 to 14 minutes. Add sherry, increase heat to high and cook until most of the liquid has evaporated, 5 to 7 minutes. Sprinkle the vegetables with flour and stir to coat. Add milk; bring to a simmer and cook for 1 minute, stirring. Stir in Parmesan, sour cream, parsley, salt and pepper. Remove from the heat.
4. Preheat oven to 350°F. Coat a 9-by-13-inch (or similar 3-quart) baking dish with cooking spray.
5. Cut the chicken into bite-size pieces. Spread the rice in an even layer in the prepared baking dish. Top with the chicken, then green beans. Pour the sauce over the top and spread evenly. Sprinkle with almonds.
6. Bake the casserole until it is bubbling and the almonds are golden brown, about 30 minutes. Let stand for 10 minutes before serving.

Nutrition

Per serving : 371 Calories; 13 g Fat; 4 g Sat; 7 g Mono; 76 mg Cholesterol; 25 g Carbohydrates; 34 g Protein; 4 g Fiber; 469 mg Sodium; 796 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 3 lean meat, 1 fat

Tips & Notes

• Make Ahead Tip: Prepare through Step 5; cover and refrigerate for up to 2 days or freeze for up to 1 month (defrost in the refrigerator for 2 days before baking). Let stand at room temperature for 30 minutes, then bake at 350°F for about 1 hour.

• Note: Sherry is a type of fortified wine originally from southern Spain. “Cooking sherry” sold in many supermarkets can be high in sodium. Instead, get dry sherry that’s sold with other fortified wines at your wine or liquor store.

Recipe from www.eatingwell.com Please visit their website for more healthy recipes!!

Ditch the bun and serve this Asian-inspired pork burger with sweet grilled pineapple on top of a zesty watercress-and-carrot salad. We like the taste and texture of fresh pineapple for this recipe, but canned pineapple rings work well too. Serve with short-grain brown rice.

4 servings | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

• 3 tablespoons reduced-sodium soy sauce
• 2 scallions, chopped
• 2 cloves garlic, minced
• 1 tablespoon minced fresh ginger
• 2 teaspoons sesame oil, divided
• 1 pound ground pork
• 1 tablespoon rice vinegar
• 4 pineapple rings, 1/4 inch thick
• 4 cups watercress (about 1 large bunch), tough stems removed
• 1 cup shredded carrot

Preparation

1. Preheat grill to medium-high (or see Stovetop Variation).
2. Combine soy sauce, scallions, garlic, ginger and 1 teaspoon sesame oil in a small bowl. Place pork in a medium bowl. Add half of the sauce mixture to the pork and gently combine without overmixing. Form into 4 patties, about 3/4 inch thick. Add the remaining 1 teaspoon sesame oil and vinegar to the remaining sauce mixture and set aside.
3. Oil the grill rack (see Tip). Grill the burgers, turning once, until an instant-read thermometer inserted in the center registers 155°F, 4 to 5 minutes per side. During the last 3 minutes of cooking, add the pineapple rings to the grill and cook, turning once, until dark grill marks appear.
4. Combine watercress and carrot in a large bowl. Toss with 2 tablespoons of the reserved sauce. Divide the salad among 4 plates. Top each portion with a pineapple ring and a burger. Drizzle any remaining sauce on top.

Nutrition

Per serving : 217 Calories; 9 g Fat; 3 g Sat; 1 g Mono; 66 mg Cholesterol; 13 g Carbohydrates; 25 g Protein; 2 g Fiber; 531 mg Sodium; 540 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 fruit, 3 lean meat, 1/2 fat

Tips & Notes

• 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.)
• Stovetop Variation: Coat a nonstick pan, preferably cast-iron (or a grill pan), with cooking spray and heat over medium-high heat for 1 to 2 minutes. Add burgers, reduce heat to medium and cook, turning once, until an instant-read thermometer registers 155°F (for pork and bison) or 165° (for beef or chicken), 4 to 5 minutes per side.

Recipe from www.eatingwell.com

Whoa!! This one sounds delicious!!! 

March/April 1996, EatingWell Serves Two

Charring tomatoes in a hot, dry skillet makes them smoky and flavorful; in combination with fresh herbs and spices, they elevate this dish from “everyday” to “ta-da!” Serve the tacos with reduced-fat sour cream.

You can’t beat this, at just under 300 calories and 9 grams a fit – it is a WINNER!!

2 servings | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

• 2 plum tomatoes, cored
• 8 ounces boneless, skinless chicken breast, trimmed of fat
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 2 teaspoons canola oil, divided
• 1/2 cup finely chopped white onion
• 1 clove garlic, minced
• 1 small jalapeño pepper, seeded and minced
• 2 teaspoons lime juice, plus lime wedges for garnish
• 2 teaspoons chopped fresh cilantro
• 2 scallions, chopped
• 6 small corn tortillas, heated (see Tip)

Preparation

1. Heat a medium skillet over high heat until very hot. Add tomatoes and cook, turning occasionally with tongs, until charred on all sides, 8 to 10 minutes. Transfer to a plate to cool slightly. Cut the tomatoes in half crosswise; squeeze to discard seeds. Remove cores and chop the remaining pulp and skin.
2. Cut chicken into 1-inch chunks; sprinkle with salt and pepper. Add 1 teaspoon oil to the pan and heat over high heat until very hot. Add the chicken and cook, stirring occasionally, until it is browned and no longer pink in the middle, 3 to 5 minutes. Transfer to a plate.
3. Reduce the heat to medium and add the remaining 1 teaspoon oil. Add onion and cook, stirring, until softened, about 2 minutes. Add garlic and jalapeño and cook, stirring, until fragrant, about 30 seconds. Add lime juice, the chicken and tomatoes. Cook, stirring, until heated through, 1 to 2 minutes. Stir in cilantro and scallions. Divide the chicken mixture among tortillas. Serve with lime wedges.

Nutrition

Per serving : 297 Calories; 9 g Fat; 1 g Sat; 4 g Mono; 63 mg Cholesterol; 27 g Carbohydrates; 27 g Protein; 2 g Fiber; 415 mg Sodium; 463 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 3 very lean meat, 1 fat

Tips & Notes

• Tip: Wrap tortillas in barely damp paper towels and microwave on High for 30 to 45 seconds.

From EatingWell:  March/April 2008

Here’s a healthy twist on shrimp scampi. We left out the butter and loaded the dish up with red peppers and asparagus for a refreshing spring meal. Serve with quinoa. And if you don’t want to use quinoa substitute brown rice instead like I did. -Kathie

4 servings | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

• 4 teaspoons extra-virgin olive oil, divided
• 2 large red bell peppers, diced
• 2 pounds asparagus, trimmed and cut into 1-inch lengths
• 2 teaspoons freshly grated lemon zest
• 1/2 teaspoon salt, divided
• 5 cloves garlic, minced
• 1 pound raw shrimp, (26-30 per pound), peeled and deveined
• 1 cup reduced-sodium chicken broth
• 1 teaspoon cornstarch
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh parsley

Preparation

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

Nutrition

Per serving : 227 Calories; 7 g Fat; 1 g Sat; 4 g Mono; 174 mg Cholesterol; 14 g Carbohydrates; 28 g Protein; 4 g Fiber; 514 mg Sodium; 670 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 3 lean meat, 1 fat

Even though boneless Buffalo wings are made with healthy white-meat chicken, they’re usually deep-fried and drenched in hot sauce laced with butter. The solution: chicken tenders are dredged in seasoned whole-wheat flour and cornmeal, pan-fried in only a small amount of oil and then drizzled with a tangy hot pepper sauce. With a fraction of the fat, calories and sodium, these boneless wings are reason enough to throw a party. Now I like that, Kathie

8 servings (2 “wings”, 1/2 cup vegetables & 2 tablespoons dip each) | Active Time: 30 minutes | Total Time: 40 minutes

Ingredients

Spicy Blue Cheese Dip

• 2/3 cup reduced-fat sour cream
• 2/3 cup crumbled blue cheese
• 1 tablespoon distilled white vinegar
• 1/4 teaspoon cayenne pepper

Wings & Vegetables

• 3 tablespoons nonfat buttermilk, (see Tip)
• 3 tablespoons hot sauce, such as Frank’s RedHot, divided
• 3 tablespoons distilled white vinegar, divided
• 2 pounds chicken tenders, (see Ingredient Note)
• 6 tablespoons whole-wheat flour
• 6 tablespoons cornmeal
• 1/2 teaspoon cayenne pepper
• 2 tablespoons canola oil, divided
• 2 cups carrot sticks
• 2 cups celery sticks

Preparation

1. To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.
2. To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
3. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
4. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.
5. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.

Nutrition

Per serving : 256 Calories; 10 g Fat; 4 g Sat; 4 g Mono; 83 mg Cholesterol; 12 g Carbohydrates; 31 g Protein; 2 g Fiber; 353 mg Sodium; 248 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat

Tips & Notes

• Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.

• Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
• Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Ingredients

• 2 tablespoons Mrs. Dash® Tomato Basil Garlic Blend
• 4 boneless, skinless chicken breasts
• 8 cherry tomatoes, cut in quarters
• 4 slices of low fat mozzarella cheese slices
• 1 tablespoon olive oil
• 2 teaspoons red wine vinegar
• Cooking spray

Directions

1. Preheat oven to 350 degrees F. Spray a 9 x 9 x 2 inch baking tray with cooking spray.
2. Toss tomatoes with 1 Tbsp. of Mrs. Dash® Tomato Basil Garlic Blend.
3. Lightly flatten each breast to 1/4 inch thickness. Place tomatoes and mozzarella slices on each chicken breast. Roll up and secure with a toothpick.
4. Place breasts on baking tray. Drizzle with the olive oil, vinegar and remaining 1 Tbsp. of Mrs. Dash® Tomato Basil Garlic Blend.
5. Bake for about 30 minutes. Remove from oven, cover lightly with foil and let rest for 10 minutes.

Servings Per Recipe: 4

Amount Per Serving

Calories: 248

• Total Fat: 12.3g
• Cholesterol: 89mg
• Sodium: 103mg
• Total Carbs: 2.8g
• Dietary Fiber: 0.4g
• Protein: 29.8g

Craving some chocolate? Here is a healthy somewhat low fat chocolate recipe for you chocolate lover out there. I love this because you combine you favorite nuts with chocolate. Nuts are a healthy source of protein and omega 3 oils. Have at it for a special treat every now and then!

Use your favorite combination of nuts to make this quick and easy chocolate nut bark.

3 dozen 11/2-inch pieces | Active Time: 10 minutes | Total Time: 35 minutes

Ingredients

• 2 cups semisweet, bittersweet or milk chocolate chips, melted (see Tip)
• 1 1/2 cups assorted nuts, such as hazelnuts, almonds and cashews, plus more for garnish

Preparation

1. Line a rimmed baking sheet with foil. (Take care to avoid wrinkles.) Combine melted chocolate and nuts in a medium bowl. Scrape the mixture onto the foil and spread it into an approximate 12-by-9-inch rectangle. Sprinkle with additional finely chopped nuts, if desired. Refrigerate until set, about 20 minutes.
2. Transfer the bark and foil to a cutting board. Use a sharp knife to cut into 1 1/2-inch pieces.

Nutrition

Per piece : 74 Calories; 5 g Fat; 2 g Sat; 3 g Mono; 0 mg Cholesterol; 7 g Carbohydrates; 1 g Protein; 1 g Fiber; 1 mg Sodium; 66 mg Potassium

Tips & Notes

• Make Ahead Tip: Store airtight in the refrigerator for up to 2 weeks.

• Tip: To melt chocolate, microwave on Medium for 1 minute. Stir, then continue microwaving on Medium, stirring every 20 seconds, until melted. Or place chocolate in the top of a double boiler over hot, but not boiling, water. Stir until melted.

Recipe from eatingwell.com Thanks!!! Kathie

Currently, in the US it is a great time of year for a great bowl of chicken noodle soup!! Here is a great, healthy recipe just that! Enjoy!! Kathie

Ingredients

---

• 1/3 C. Celery, chopped
• 1/3 C. Onion, chopped
• 1/2 C. Carrots, chopped
• 1 large boneless skinless chicken breast approx. 10 oz. cut into bite size pieces (may use leftover cooked chicken)
• 1/2 C. zucchini, chopped
• 32 oz. carton fat free chicken broth
• 1 C. water
• 1 tsp. dried parsley
• 1 bay leaf
• 1 tsp. minced garlic
• 1/8 tsp. celery seed
• splash of white wine
• egg noodles or rice
• salt/pepper to taste

Directions

---

• Saute celery, onion, carrot, and chicken in a little olive oil over medium heat. about 6 minutes
• Add broth, water, and zucchini and bring to a boil.
• Turn heat to low and add parsley, bay leaf, garlic, celery seed, and a generous grinding of the pepper mill. Cover and simmer approx. 20 min.’s.
• Meanwhile cook egg noodles (about 2 large handfuls) according to package directions and drain.
• Add wine to soup, taste and add salt if needed.
• Stir in noodles.

Dietitian’s tip: Salmon is a good source of omega-3 fatty acids — a type of fat that may be beneficial to your heart.

Ingredients

4 salmon fillets, each 4 ounces
2 1/2 tablespoons Italian seasoning
1/2 cup reduced-fat mayonnaise
1 tablespoon chopped fresh basil
8 slices sourdough bread
1 tomato, thinly sliced
4 butter (Boston) lettuce leaves

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.Sprinkle the salmon fillets with Italian seasoning. Place the fillets on the grill rack or broiler pan and grill or broil until the fish is opaque throughout when tested with the tip of a knife, about 15 to 20 minutes.

In a small bowl, mix together the mayonnaise and basil. Spread on each slice of the sourdough bread. Place salmon on a slice of bread and top with tomato and lettuce and another slice of bread. Serve immediately.

Nutritional Analysis

(per serving)

Calories	368	Cholesterol	51 mg
Protein	23 g	Sodium	601 mg
Carbohydrate	39 g	Fiber	3 g
Total fat	12 g	Potassium	692 mg
Saturated fat	2 g	Calcium	61 mg
Monounsaturated fat	4 g

 

Recipe from www.mayoclinic.com This website is full of great health and nutrition information.

Kathie

Fresh basil adds a bright spark to this vinegary, vegetable-stuffed soup, full of the traditional flavors of the Mediterranean. Alternatively, pesto adds a nutty richness to the soup.

Time 40 minutes; Servings 4 about 2 1/4cups

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 large onion, diced
• 1-3 teaspoons hot paprika, or to taste
• 2 14-ounce cans vegetable broth
• 4 medium plum tomatoes, diced
• 1 medium yellow summer squash, diced
• 2 cups diced cooked potatoes, (see Ingredient note)
• 1 1/2 cups green beans, cut into 2-inch pieces
• 2 cups frozen spinach, (5 ounces)
• 2 tablespoons sherry vinegar, or red-wine vinegar
• 1/4 cup chopped fresh basil, or prepared pesto

Preparation

1. Heat oil in a Dutch oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes. Add paprika and cook, stirring, for 30 seconds. Add broth, tomatoes, squash, potatoes and beans; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes. Stir in spinach and vinegar; continue cooking until heated through, 2 to 4 minutes more. Ladle soup into bowls and top with fresh basil or a dollop of pesto.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

• Ingredient Note: Convenient cooked and diced potatoes can be found in the refrigerated section of the produce and/or dairy department of the supermarket.

Nutrition

Per serving: 253 calories; 8 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 40 g carbohydrates; 0 g added sugars; 9 g protein; 10 g fiber; 485 mg sodium; 1032 mg potassium.

Nutrition Bonus: Vitamin A (270% daily value), Vitamin C (60% dv), Folate (44% dv), Potassium (30% dv), Calcium (20% dv), Iron (20% dv).

2 1/2 Carbohydrate Serving

Recipe adapted from www.eatingwell.com Visit their site today for more great healthy recipes!! Kathie