Susan Buckley, Branch Director
Barbara Howe, Deputy Branch Director
Ann Lindsay, MD, Health Officer

North Coast Project LEAN

PROJECT LEAN
529 I Street
Eureka, CA 95501
 TEL: (707) 441-5081
FAX: (707) 268-0415
jhouston@co.humboldt.ca.us

Decorate Your Dinner,
Add A Vegetable




2006 KVIQ Television Spots for Project LEAN Cuisine
~ Recipes ~
January 2006
 February 2006
 March 2006
April 2006
 May 2006
 June 2006
July 2006
 August 2006
 September 2006
October 2006
 November 2006
 December 2006


January 2006 - Simple 3-Can Chili

1-2 cans (15 oz.) Kidney or Pinto beans, rinsed and drained
1 can diced tomatoes, plain or seasoned with chili
1 can (15 oz.) whole kernel corn
½ - 1 Tbsp. chili powder (to taste)

Optional:
1 medium onion, chopped
1 medium-sized bell pepper, chopped
1 garlic clove, minced
1 - 8-oz. can tomato sauce

Combine ingredients and cook at low heat for at least 15 minutes.

Using 2 cans of beans and all optional ingredients, generously serves 4, with 388 calories per serving, 2 g. fat, 0 mg. chol., 1042 mg. sodium, 24 g. fiber, 76 g. carb. (You can decrease the sodium by rinsing the beans and using reduced sodium tomatoes, beans and corn)

January 2006 - Creamy Crab & Corn Chowder
(adapted from Fast & Healthy)

2 tsp. olive or canola oil
1-2 garlic cloves, minced
¼ - ½  cup chopped bell pepper
¼  cup finely chopped onion
8 oz. flaked crabmeat-approx. 2 c. (use fresh cooked, canned or imitation)
2 (12 oz.) cans evaporated skim milk
1 (15 oz.) can cream-style corn
1 (11-15 oz.) can whole kernel corn
2 tsp. dried dill weed
½ tsp. salt
¼ tsp. pepper
¼ tsp. dried thyme leaves
½ c. mashed potato flakes

  1. Heat oil in Dutch oven or similar pan. Heat over medium heat until hot.  Add garlic, onion and bell pepper; cook and stir for 1-2 minutes. (If using raw crabmeat, add and cook for 1 minute.
  2. Stir in milk, cream-style and whole kernel corn, dill, salt, pepper, and thyme.  Bring just to a boil, stirring frequently. Add cooked or canned crab. Add potato flakes; cook and stir until thickened.



January 2006 - Corn Cakes
(adapted from The 5 in 10 Cookbook)

1 can (15 oz.) cream-style corn
½ c. whole wheat pastry flour
1/3 c. green onions, minced
1 egg
1 Tbsp. canola or olive oil
Vegetable cooking spray

  1. In a medium bowl, combine the cream-style corn, flour, green onion and egg. Beat until well-blended.
  2. Lightly coat a large, heavy frying pan or griddle with vegetable cooking spray. Heat to medium-high heat. When it is hot, gently drop the batter by heaping tablespoons and cook the cakes until the bottoms are golden brown, about 2-3 minutes. Turn the corn cakes over and brown on the other side.
  3. Repeat, using all of the batter. Lightly wipe skillet with additional oil if it becomes dry. Serve hot.

Serves 4 with 188 calories per serving; 5.4 g. fat; 53 mg. chol., 363 mg. sodium; 3.5 g. fiber; 33 g. carb.


February 2006 -- Carrot Pilaf

(adapted from The 5 in 10 Cookbook)

 

1 lb. carrots (about 4 medium)

2 tsp. olive oil

1/3 c lime or lemon juice

2 oz. dried apricots, chopped

¼ c. firmly packed brown sugar

 

  1. Scrub carrots. Peel, if desired, and coarsely shred.  Lightly coat large frying pan with vegetable cooking spray. Heat oil, and stir in carrots and lime juice. Cover and let cook for 3-4 minutes over medium-high heat, until carrots begin to soften.
  2. Stir in chopped apricots and brown sugar, and cook, stirring occasionally for 4-5 minutes, just until carrots begin to brown. Serve warm.

 

Serves 4, with 150 calories per serving; 2.5 g. fat; 0 mg. chol; 323 mg. sodium; 4 g. fiber; 32 g. carb.


February 2006 -- Potato Pan Pizza

(adapted from Communicating Food for Health)

4 large baking potatoes (russets work well)

1 Tbsp. olive oil

Salt and pepper to taste

Vegetable cooking spray

2 plum tomatoes, sliced thinly

½ cup red onion, sliced thinly

½ cup thinly sliced bell pepper

1 cup coarsely chopped vegetables of your choice (fruits are good too!)

2 Tbsp. coarsely shredded Parmesan cheese

½-1 tsp. Dried oregano (to taste)

 

  1. Scrub potatoes, cover with cold water and cook in a covered pot for 20-30 minutes, or until tender. Drain and cool slightly. Peel and mash potatoes with olive oil.
  2. Lightly coat a shallow casserole with vegetable cooking spray. Spread potatoes over bottom and slightly up side of casserole dish. Top with tomatoes, onion, other vegetables, oregano and cheese. (Make this into a main dish by adding about ¼ lb. of thinly sliced strips of ham, chicken or tofu.)
  3. Bake at 400 degrees until vegetables are soft and potatoes are lightly browned on the top edges and bottom. Serve hot.

Serves 4-6, with 245 calories per serving, 3 g. fat, 1.5 mg. chol., 46 mg. sodium, 6 g. fiber, 49 g. carb.

 


February 2006 --Tomato Crowned Cod

 

1 ½ lbs. cod fillets

2 Tbsp. lemon juice

1/8 tsp. ground pepper

2 large tomatoes, sliced ¼-inch thick

½ medium sized green pepper, finely chopped

¼ cup chopped onion

¼ cup dry bread crumbs

½ tsp. dried basil

1 Tbsp. olive oil

2 Tbsp. grated parmesan cheese

 

  1. Place fish in a baking dish that has been lightly coated with vegetable oil cooking spray. Season with lemon juice and pepper.
  2. Place tomato slices on the fish, and sprinkle the fillets with green pepper and onion.
  3. In a small bowl, combine the breadcrumbs, parmesan, basil, and oil. Spread the crumb mixture evenly over the tomatoes.
  4. Bake the fish, uncovered, in a preheated 350 degree oven for 25 minutes.

Serves 6, with 157 calories per serving, 4 g. fat, 60 mg. chol., 129 mg. sodium, 1 g. fiber, 7 g carb.


March 2006 -- South of the Border Calico Slaw

 

2 c. fresh or canned pineapple, cut into small pieces

1 pkg. (16 oz.) shredded cole slaw mix (or 6 c. of shredded red and green cabbage plus one shredded carrot)

½ c. reduced fat Italian salad dressing

¼ c. chopped cilantro

½-1 tsp. ground cumin

¼ tsp. salt

1 clove garlic, minced

 

  1. Combine pineapple and cole slaw mix in a large bowl.
  2. Stir together salad dressing, cilantro, cumin, salt and garlic.  Pour over salad; toss to evenly coat.

Makes 6 servings, with 77 calories per serving; 3 g. fat, 0 mg. chol., 247 mg. sodium, 2 g. fiber, 12 g. carb.



March 2006 --  Sautéed Mangoes

2 mangoes, firm but ripe, peeled

Nonstick cooking spray

1-1  ½ tsp. butter or margarine

1-2 tsp. honey or brown sugar

1 tsp. lime juice

2 tsp. orange juice

 

  1. Cut each mango into halves on either side of the pit and then into slices lengthwise.
  2. Spray skillet with nonstick cooking spray. Melt butter on medium heat. Add mango slices and sauté 2-3 minutes on each side or until golden brown.
  3. Spoon honey or brown sugar over mango slices and sprinkle with lime and orange juices. Serve warm, drizzled with honey sauce.

These are delicious with light vanilla ice cream or frozen yogurt. They can also be used as toppings for low fat cakes, pancakes, waffles or French toast.

Makes 4 servings, with 90 calories per serving; 2 g. fat, 4 mg. chol., 13 mg. sodium, 2 g. fiber, and 20 g. carb.



March 2006 -- Salmon Salad Wraps

1 (14-1/2 oz.) can salmon, drained and flaked

1 cup cucumber, diced

1/4 cup green onions, chopped

1 medium red or green pepper, diced

2 teaspoons dried dill or 1/4 cup fresh dill, chopped

1 cup canned corn, drained

1/2 cup creamy garlic dressing (below) or commercially made reduced fat Caesar Salad dressing

6 to 8 (10 to 12 inch whole wheat tortillas)

Romaine or other dark green lettuce

  1. In a medium bowl, combine all ingredients except lettuce and tortillas; mix well.

  2. Heat tortillas in oven or microwave to soften.

  3. Spoon about 1/2 to 3/4 cup salmon mixture evenly in tortilla.

  4. Add lettuce and fold up bottom 1/4 of tortilla.

  5. Fold sides toward center.

Serves 6 to 8.

Take Salmon Salad Wraps on your next picnic rather than tuna; Pack in ice for safety.

Use different vegetables such as: shredded carrots, cabbage, spinach or celery

*Creamy Garlic Dressing

1/4 cup low-fat mayonnaise

1/4 cup nonfat sour cream or nonfat plain yogurt

1 small clove garlic, minced

2 tablespoons nonfat milk

Dash of salt and pepper

Blend ingredients until smooth.

Flavors will be mixed better if made at least 2 to 3 hours before using and refrigerated.

 


April 2006 -- Applesauce Bread Pudding

 

Nonstick cooking oil spray

5 to 6 slices whole wheat bread, cut into cubes (about 3 to 4 cups)

½ cup seedless raisins

1 cup nonfat milk

3 eggs

¼ cup sugar

1 cup unsweetened applesauce

2 teaspoon vanilla extract

½ teaspoon cinnamon

½ teaspoon nutmeg

 

  1. Preheat oven to 350 degrees. Place bread cubes in an 8” x 8” pan that has been sprayed with nonstick cooking spray.
  2. Mix remaining ingredients and pour over bread cubes. Bake for 40 minutes or until a table knife inserted in the center comes out clean. Serves 9

Variations: 

    • Use raisin bread and omit the raisins from the recipe.
    • Substitute other dried fruit such as cranberries, dates, apricots, cherries, or prunes

 


April 2006 -- Bean and Potato Burritos

(adapted from Project LEAN)

 

Nonstick cooking spray

1 onion, chopped

3 cloves garlic, finely chopped

½ green chili pepper, finely chopped, optional

2 potatoes, cooked and chopped

1 ½ cups cooked or canned pinto beans, rinsed and drained

1 – 15 ½ oz. can whole kernel corn, drained

2-oz. lowfat Cheddar, Monterey Jack, or Mozzarella cheese, shredded

4 – 10-inch whole wheat tortillas

 

  1. Cook onion about 5 minutes in pan coated with cooking spray stirring frequently.
  2. Add garlic, and optional chili pepper. Cook and stir for 1 minute. Add chopped potato, beans and drained.
  3. Lay tortillas out on a cookie sheet, spreading one tablespoon of cheese in the center of each tortilla, then 1 cup of the bean mixture.
  4. Fold all 4 sides to enclose filling and place on a cookie sheet, folded side down. Cover burritos with foil.
  5. Bake at 350 degrees for 20 minutes.

Serves 6, with 267 calories per serving, 5 g. fat, 5 mg. chol., 299 mg. sodium, 7 g. fiber, 46 g. carb.


April 2006 -- Apple-Oat Muffins

(adapted from Eating Well Magazine)

 

1 1/3 c rolled oats

1 c. skim milk

1/3 c. packed brown sugar

¼ c. dark corn syrup

3 Tbsp. canola oil

1 large egg

¾ c. whole wheat pastry flour

½ c. all-purpose white flour

1 ½ tsp. baking powder

1 tsp. ground cinnamon

½ tsp. baking soda

½ tsp. salt

¼ tsp. ground nutmeg

1 ¼ c. finely chopped, unpeeled tart apple (1 medium-sized Braeburn, Granny Smith, Winesap, or Pippin)

 

  1. Preheat oven to 425 degrees. Lightly oil or spray 12 muffin cups with nonstick cooking spray, or use cupcake papers in each cup.
  2. In a medium-sized bowl, whisk together oats, milk, sugar, corn syrup, oil and egg, and let stand for 5 minutes. In a large bowl, whisk together flours, baking powder, cinnamon, baking soda, salt and nutmeg. Stir apples into the flour mixture until evenly distributed.
  3. Stir the milk mixture into the flour mixture just until the dry ingredients are moistened; do not over mix. Using a ¼-cup measuring cup, immediately divide batter among 12 muffin cups (They will be quite full.)
  4. Bake muffins for 15 to 20 minutes, or until golden brown and springy to the touch. Let stand on a cooling rack for 5 minutes before serving.

Makes 12 muffins, with 179 calories, 5 g. fat, 18 mg. chol., 252 mg. sodium, 2.5 g. fiber, 30 g. carb


May 2006 --Tofu Scramble

 

1 tsp. canola or olive oil

½ c. chopped onion

½ c. diced green, red, or yellow bell pepper

8 oz. tofu, crumbled or cubed

Dash of reduced salt soy sauce

Black pepper

½ tsp. dried basil

½ tsp. garlic powder

 

  1. Saute’ first three ingredients together in a nonstick pan until slightly tender.
  2. Add remaining ingredients and heat throughout. Serve with whole grain toast and fruit for breakfast or lunch.

Serves 4, with 112 calories per serving, 3.5 g. fat, O mg. chol., 43 mg. sodium



May 2006 -- Chilled Asparagus & Grape Salad

(adapted from The Pyramid Cookbook)

 

1 lb. slender asparagus, washed and trimmed

½ cup julienne-cut red bell pepper

1c. green and red seedless grapes, halved

½ c. Apricot Vinaigrette

 

  1. Place asparagus, tips toward the center, on a 12-inch round microwavable platter; sprinkle with 2 Tbsp. water. Cover with waxed paper and microwave on HIGH for 3 minutes, or until tender-crisp. Sprinkle peppers over the top. Recover and let stand for 1 ½ minutes.
  2. Carefully run cold water over the vegetables to cool. Drain and chill until ready to serve.
  3. Distribute asparagus evenly among four chilled salad plates, fanning them out in a semicircle; scatter a few strips of red pepper on top. Place about ¼  cup of grapes at the base of the asparagus. Drizzle 1-2 Tbsp. of the dressing over the top of each plate.

Serves 4, with 90 calories per serving, 4 g. fat, 0 mg. chol., 4 mg. sodium, 13 g. carb.

Apricot Vinaigrette

1/3 c apricot nectar

1 Tbsp. canola oil

1 Tbsp. cider vinegar

1 tsp. fresh lime juice

¼ tsp. dry mustard

¼ tsp. ground coriander

Dash hot sauce

In a small bowl whisk all ingredients together until blended, or combine in a blender until smooth.

Per Tbsp: 22 calories, 2 g. fat, 0 mg. chol., 1 mg. sodium, 2 g. carb.


May 2006 -- Spring Broccoli Salad

(adapted from AICR Weekly Health-e-Recipes)

 

2c. Broccoli florets (fresh or frozen and thawed)

¼ c. diced red onion

½ c. diced sweet bell peppers (mix red, yellow, and green, etc. if desired

1 Tbsp. Olive oil

1 Tbsp. Frozen orange juice concentrate, thawed

½ Tbsp. Rice vinegar

2 cloves garlic, minced

½ Tbsp. Minced fresh parsley

1/8 tsp. Dried marjoram

Salt & Pepper, to taste

Pinch of cayenne pepper

  1. Stream broccoli for 2-3 minutes, or until it is bright green (there is no need to cook frozen broccoli).

  2. Cool by running cold water over it in a colander, and then drain well. Add onion and bell papers.

  3. In a small bowl, whisk together the olive oil, orange juice concentrate, rice vinegar, garlic, parsley, marjoram, salt, pepper, and cayenne.

  4. Toss the dressing with the broccoli. Serve at room tempter or cold.

Makes 4 servings, with 57 calories per serving, 4 g fat, 0 mg. Chol., 11 mg. Sodium, 2 g. fiber, and 6 g. carb.


May 2006 -- Penne with Shrimp & Asparagus

(adapted from Communicating Food for Health )

 

1 c. Whole-wheat penne pasta

1 Tbsp olive oil

2 c. sliced asparagus

2c. Chopped red onion or leeks

2 minced garlic cloves

8 oz. Medium shrimp, peeled and deveined (can be pre-cooked)

½ tsp. Dried oregano

¼ tsp. Dried red pepper flakes

14.5 oz can of diced tomatoes

2 Tbsp. Shredded Parmesan cheese

 

  1. Cook penne pasta according to package directions. Drain in a colander.
  2. Meanwhile, heat oil in a large skillet over medium–high heat. Add onion, garlic and asparagus (also add shrimp if it is raw); sauté’ for 5 minutes.
  3. Add oregano, red pepper and tomatoes (and cooked shrimp if not added previously); cook over medium-low heat or until heated through. Stir in cooked penne and sprinkle with cheese.

 

Serves 4, with 236 calories per serving, 5.5 g fat, 88 mg. Chol., 288 mg. Sodium, 4 g. fiber, 27 g, carb.



June 2006 -- Spicy Spanish Rice

(adapted from Quick & Healthy, Volume II)

 

1/3 c. salsa, thick and chunky

1 c. water

1 green bell pepper, finely diced

1 can (16 oz.) diced tomatoes, not drained

1 ½ c. quick-cooking brown rice, uncooked

¼ tsp. dried thyme

¼ tsp. salt (optional)

1/8 tsp. pepper

 

  1. Spray a large skillet with non-stick cooking spray. Add all ingredients and mix well. Bring to a boil.
  2. Reduce heat to low. Cover and simmer 25 minutes or until most of the liquid is absorbed, stirring occasionally.
  3. Serve as a side dish with Mexican foods.

 

Makes 5 cups, with 1 c per serving.

 


June 2006 -- Toast Danish

(adapted from www.mealsmatter.org)

 

½ small apple

1 slice whole grain bread or English muffin half

1 tsp. sugar (or 1 tsp. low-calorie sweetener)

1 heaping Tbsp. fat-free or reduced fat cottage or cream cheese

Dash of cinnamon

 

  1. Wash and core the apple. Dice into ½ inch cubes. Cook over low heat until soft (in microwave or on top of stove)
  2. Toast bread in toaster (very brown)
  3. Spread preferred cheese on toast.
  4. Sprinkle sugar or sugar substitute over cheese.
  5. Place apples over cheese. Sprinkle with cinnamon and sugar or sugar substitute to taste.

 

You can vary the type of bread, type of fruit used, and spices used; try topping with a few nuts, raisins or other dried fruit.



July 2006 -- Grilled Tuna and Bean Salad
(adapted from www.americanbean.org)

4 small tuna steaks (3 to 4 ounces each) or a 12-oz. can of solid water-packed tuna (you can also use halibut, cod, snapper, or other firm fish)
Salt and pepper, to taste (optional)
1 1/2 cups canned or cooked (15 1/2 ounce can) Black or Garbanzo beans, rinsed, drained
1 cup sliced mushrooms

½ cup thinly sliced fennel bulb
1 cup halved cherry tomatoes
1/2 cup chopped bell pepper
1/4 cup chopped red onion

Citrus Vinaigrette (recipe follows)
6 cups mixed dark green salad greens

 

  1. Marinate tuna steaks for 20 minutes in ¼ cup of Citrus Vinaigrette. Broil tuna steaks 6 inches from heat source until fish is tender and flakes with a fork, about 5 minutes on each side (or grill on a two-sided electric grill for no more than a total of 5 minutes). If desired, sprinkle lightly with salt and pepper. (Or open, drain and flake one can of water-packed tuna and mix with 2 Tbsp. Citrus Vinaigrette.)
  2. While tuna is cooking, combine beans, mushrooms, fennel, tomato, bell pepper and onion in salad bowl; drizzle with Citrus Vinaigrette and toss. Add salad greens and toss. (If using canned tuna, toss chunks of tuna along with the greens). Season to taste with salt and pepper (optional).

Spoon salad onto serving plates and top each with a tuna steak, or break grilled tuna steaks into 1-inch pieces and mix into the salad.

Citrus Vinaigrette  (Makes about 2/3 cup)

1/3 cup orange juice
3 tablespoons lime juice
2 tablespoons olive oil
1 tablespoon Dijon-style mustard

¼ tsp. garlic powder

Preparation

Mix all ingredients.

Salad serves 4, with 305 calories per serving; 6g Fat; 37mg Cholesterol; 302mg Sodium; 7g Dietary Fiber; 37g Carbohydrate



July 2006 -- Easy Manicotti

12 oz. Manicotti or large stuffing pasta

8 oz. Nonfat or lowfat Ricotta cheese

8 oz. Part-skim Mozzarella cheese, grated

1-10 oz package frozen chopped spinach, thawed and drained

2 egg whites

2 cups of your favorite homemade or commercially-made fat free or low fat spaghetti sauce

  1. Combine ricotta, spinach, 1/2 cup mozzarella cheese and egg whites. 

  2. Fill uncooked pasta with mixture. 

  3. Cover the bottom of a 9" X 13" glass pan with one cup spaghetti sauce mixed with 1/2 cup water.  Arrange manicotti in a single layer and pour 1 cup of spaghetti sauce over filled pasta.  Sprinkle grated Mozzarella cheese (1/2 cup) over top.  Cover and bake at 350 degrees for 55 minutes.  Remove from oven and let stand for 5 minutes before serving.

Serves 6, with 386 calories per serving, 9g fat, 80 mg chol., 630 mg sodium

 


July 2006 -- Curried Summer Squash Saute’

 

Vegetable Cooking spray

1 tsp. olive or canola oil

2 c. diced zucchini or other summer squash (patty-pan, crrokneck, etc.)

1 c. chopped onion

1 c. chopped tomato (seeded, if desired)

1 tsp. brown sugar

½ tsp. curry powder

1 Tbsp. grated Parmesan cheese

 

  1. Lightly coat a nonstick skillet with cooking spray; add oil and place over medium heat. Add summer squash and onion, and saute’ until tender (3-5 minutes).
  2. Stir in tomato, brown sugar, and curry powder. Cover and cook 1 minute.

Serves 4-6

 


July 2006 -- Roasted Fruit Sundaes

 

1 c. orange juice

1/3 c. honey

1 Tbsp. lemon juice

A variety of fresh fruits:  Peach, apple, nectarine, mango, pineapple, plum, apricot, banana, etc.

Lite ice cream or frozen yogurt of your choice

 

  1. Pre-heat oven to 425 degrees. Combine orange juice, honey and lemon juice in a small saucepan; bring to a boil. Reduce heat and simmer 3 minutes.  Cool the syrup to room temperature.
  2. Cut fruits into thick slices and place in a container. Spoon syrup over fruit and let marinate for about 20 minutes.
  3. Remove fruit from syrup, reserving syrup, and place fruit pieces on a shallow baking pan.
  4. Roast fruit slices for 20-30 minutes, until tender. Cool.
  5. Serve ice cream or frozen yogurt with a variety of the fruit slices. Top with 1 Tbsp. of the syrup, if desired.


August 2006 -- Cherry Citrus Spitzer

(adapted from www.aicr.org)

 

16 oz. (1 bag frozen) pitted cherries (or use 2 c. fresh, pitted)

2 cups orange juice

2 Tbsp. fresh lemon juice

2 Tbsp. fresh lime juice

2 c. carbonated water, carbonated juice or club soda

½ fresh orange, thinly sliced

 

1.   In a blender, purée the cherries with the other juices.

2.   Place ice in six tall glasses and divide juice mixture into each glass.

3.   Add approximately ½ cup carbonated water to each serving. Garnish each glass with an orange slice

 

Makes 6 servings, with 78 calories per serving; 0 g. fat, 0 mg. chol., 18 mg. sodium, 2 g. fiber, 19 g. carb.

 


August 2006 -- Very Berry Cooler

(adapted from the California Tree Fruit Agreement)

 

2 cups of fresh berries or 1, 10-oz. package of frozen berries

2 fresh peaches, coarsely chopped (unpeeled)

10-12 ice cubes, cracked or crushed

Carbonated water or juice (optional)

 

1.   Combine berries & peaches in a blender and partially blenderize.

2.   Gradually add ice and blend until smooth.

3.   Pour into 4 glasses and add carbonated water (if desired)

 

Serves 4, with 48 calories per serving (without addition of carbonated beverage), 0.1 g. fat, 0 mg. chol., 0.4 mg. sodium, 2 g. fiber, 11 g. carb.

 

 


August 2006 -- Clam Fettuccini

(adapted from: Quick and Healthy...Recipes and Ideas) 

 

12 oz. uncooked fettuccini noodles (whole wheat preferred)

3 cans (6.5 oz. each) minced clams, undrained

1 lb fresh or frozen vegetables – your choice (green beans, broccoli, asparagus, peas, chopped spinach, Swiss chard, or a mixture of veggies)

3 teaspoons chopped garlic

1/2 teaspoon dried thyme

1 tablespoon lemon juice

1/4 teaspoon salt (optional)

1.   Cook noodles according to package directions.  Add the vegetables the last 3-5 minutes of cooking. Drain.  Return to pan and add remaining ingredients. 

2.   Heat thoroughly.  Turn off heat.  Cover and let sit until liquid is absorbed or if you prefer more moisture, serve immediately.

Serves 7 (1 cup each); 224 calories per serving, 3 g fat, 95 mg chol., 128 mg sodium (if salt is added)


August 2006 -- Sesame Beets

(adapted from Moosewood Restaurant Low-Fat Favorites)

 

 1 lb. beets

2 Tbsp. fresh lemon juice

1-2 tsp. cider vinegar

1 Tbsp. toasted sesame seeds*

2 Tbsp. minced green onions

1 tsp. sugar

Salt & ground black pepper to taste

 *Toast sesame seeds on an un-oiled baking tray in a conventional or toaster oven at 350 degrees for 2 to 3 minutes, until fragrant and golden brown.

  1. Trim the leaf stems of the beets to about an inch, scrub the beets, and place them in a pot with water to cover. Bring to a boil, then lower the heat, cover and simmer for about 30-40 minutes, until tender and easily pierced with a sharp knife.
  2. Drain and rinse with cold water until cool enough to handle. Remove and discard the skins, which should slip off easily and slice the beets into a bowl.
  3. Toss with the lemon juice, vinegar, sesame seeds, green onions, and sugar. Add salt & pepper to taste. Child thoroughly for about 30 minutes and serve.

Serves 4, with 67 calories per serving, 1.3 g. fat, 0 mg. chol., 124 mg. sodium 


September 2006 -- Zucchini in Dill Cream Sauce

2 ¼ lbs. unpared zucchini, cut into strips (7 cups)

¼ c. finely chopped onion

½ c. fat free, reduced sodium chicken or vegetable broth

½ tsp. dried dillweed

2 tsp. sugar

1 tsp. lemon juice

2 Tbsp. whole wheat pastry flour or all-purpose flour

½ c. non-fat sour cream

     1.      In a saucepan, combine zucchini, onion, broth, and dillweed, and bring to a boil.

2.      Reduce heat and simmer covered for 5 minutes, or until the zucchini is just tender. Do not drain. Add sugar and lemon juice. Remove from heat.

3.      Blend flour into sour cream. Add to saucepan. Cook and stir until thickened and bubbly.

Makes 6 servings, with 66 calories per serving, .2 g. fat, 0 mg. chol., 195 mg. sodium


September 2006 -- Mexican Lasagna

(adapted from AICR Health — Recipes)

 

1 c. green tomatillo salsa

½ c. nonfat or low fat sour cream (or use nonfat plain yogurt

½ c. fat-free, reduced sodium chicken broth

1 can (15 oz.) black beans, rinsed and drained

1 ½ c. corn kernels, fresh, frozen and thawed, or canned and drained

½ c. red onion, chopped

1 c. bell pepper, chopped (use several colors for a nice look)

Salt & pepper (optional) to taste

Hot sauce, to taste

8 – 6-inch corn tortillas, cut in half

1 c. shredded cheese (reduced fat cheddar, Jack, or part-skim mozzarella

      1. Preheat the oven to 350 degrees. In a small bowl, whisk together the salsa, sour cream and
          broth. Set the sauce aside.       

2.  In a medium bowl, mix together the beans, corn, onion, and peppers. Season to taste (if desired) with salt, pepper and hot sauce.

3.  Spread ¼ c. sauce on the bottom of a 9X9-inch baking dish. Cover the bottom with 6 of the tortilla halves. Spread 1/3 of the bean  mixture over the tortillas. Drizzle ½ c. of the sauce mixture over the top of the beans. Sprinkle with 1/3 c. cheese.

4.  Repeat the layering process twice. Top the last layer of the bean and corn mixture with the remaining sauce and cheese.  Bake for 40 minutes, until it is hot and bubbly.

Makes 6 servings, with 270 calories per serving, 5 g. fat, 7 mg. chol., 713 mg. sodium, 10 g. fiber, 47 g. carb.


September 2006 -- Roasted Corn Salsa

(adapted from Eating Well Magazine)

 

4 c. corn kernels (cut fresh from the cob or frozen kernels thawed and thoroughly drained)

1 red bell pepper, diced

1 - 4-oz. can chopped mild green chiles

¼ c. chopped red onion

2 Tbsp. fresh lime juice

2-4 Tbsp. chopped fresh cilantro

1 tsp. dried oregano

½ tsp. salt

½ tsp. cumin

¼ tsp. black pepper

1.  Heat a dry cast-iron skillet over medium heat until hot. Add corn kernels and bell pepper; cook, stirring occasionally, until well-browned, 12-15 minutes.

2.  Transfer to a large bowl and mix in remaining ingredients. Let stand for 30 minutes before serving, or cover and store in the refrigerator. Bring to room temperature before serving.

Makes about 4 c, for 6 servings, with 118 calories per serving, 1.3 g. fat, 0 mg. chol., 276 mg. sodium, 3.3 g. fiber, 23 g. carb.

 


October 2006 -- “Slawsa”

      3 Tbsp. frozen unsweetened orange juice concentrate
2 Tbsp. lemon juice
3 Tbsp. water
1 tsp. sugar
2 c. red cabbage, finely chopped or shredded
1 red bell pepper, seeded and diced
1 medium-sized fresh jalapeňo pepper, seeded and finely minced
½ c. red onion, finely chopped
1 red apple, cored and diced

1. In a large bowl, mix together the orange and lemon juices, sugar, and water. Add the other ingredients and toss until thoroughly coated.

2. Chill one hour. Toss again just before serving.

Makes 4 servings, with 66 calories per serving, 0.3 g. fat, 0 mg. chol., 5 mg. sodium, 2 g. fiber, and 17 g. carb.



October 2006--Apple-Rhubarb Pudding

       1 c. whole wheat pastry flour
¾ c. sugar
1 tsp. baking soda
½ tsp. cinnamon
½ tsp. nutmeg
¼ tsp. ground cloves
3 Tbsp. trans fat-free margarine, melted
1 egg, beaten
2 c. chopped rhubarb
1 c. chopped apple
Vegetable oil cooking spray

Preheat oven to 350 degrees.

    1.  Combine flour, sugar, soda, cinnamon, nutmeg, and cloves.
2.  Stir in melted margarine and egg.  Mix in chopped fruit.
3.  Pour batter into a 9” x 9” pan that has been coated  with vegetable oil cooking spray.

Bake for 45 minutes. Serve warm

Serves 9, with 165 calories per serving, 5 g. fat, 24 mg. chol., 105 mg. sodium, 2.5 g. fiber, 30 g. carb.


October 2006 -- Pear, Grape & Cucumber Salad

2 pears, firm but ripe, cored and diced
½ medium cucumber, diced
1 ½ c. red or green seedless grapes (cut in halves if large)
1 tsp. olive or canola oil
2 tsp. lime juice, or to taste
pinch of salt (1/8 tsp.) 

  1. In a medium bowl, combine pears, cucumber and grapes.
  2. Mix oil, lime juice and salt and add to salad.

Stir lightly and serve.


October 2006 - - Chicken-Cucumber Salad with Sesame-soy dressing

¾-1 lb. boneless, skinless chicken breast halves
Pinch of salt
1 large cucumber, cut into ½-inch cubes (about 2 c.)
1 c. coarsely shredded carrots
2-3 medium green onions, coarsely chopped
Leaf Lettuce Leaves
½ c. lightly chopped fresh cilantro

 Dressing:
¼ c. reduced sodium soy sauce
2 Tbsp. dark sesame oil
2 Tbsp. rice wine vinegar
2 tsp. minced garlic
1 tsp. sugar 

  1. Poach the chicken breasts by adding water to a medium fry pan to a level of about 1 ½ inches deep. Bring water to a boil. Add salt and chicken, reduce heat, cover and cook for about 8-10 minutes or until chicken is just cooked through.
  2. With a slotted spoon, remove chicken from the pan. Cut into 2-inch pieces and place on a plate to cool. Discard cooking liquid.
  3. Meanwhile, toss together cucumber, carrots and green onions in a medium bowl.
  4. Whisk together the dressing ingredients in a cup or jar and mix until sugar dissolves.
  5. Add dressing to cucumber-carrot mixture and toss lightly. Add chicken and toss again.
  6. Arrange salad servings on beds of lettuce, top with chicken salad and garnish with lightly chopped cilantro.



November 2006 -- Julienned Spinach Salad with Jicama and Oranges
 (adapted from Every Day Cooking, by Dr. Dean Ornish)

Orange-Basil Dressing:
2 Tbsp. orange juice
1 tsp. seasoned rice vinegar
½ tsp. Dijon mustard
¼ tsp. dried basil, or 1 tsp. chopped fresh basil 
Salt & pepper (optional) 

Salad:
2 oranges
4 c. shredded fresh spinach leaves
½ lb. peeled jicama, cut into ½-inch pieces 

  1. Make orange-basil dressing:  In a small owl, whisk together orange juice, vinegar, and mustard. Stir in basil. Season with salt and pepper, if desired. Refrigerate up to 24 hours.

  2. To make the salad, slice the ends off the oranges and set them on one end on a cutting board. Use a sharp knife to cut away the peel. Cut the orange crosswise in thin sliced rounds.

  3. Arrange the spinach on a serving plate or bowl, and arrange orange slices in a circle on top of the spinach, slightly overlapping edges. Scatter jicama over the top and drizzle with orange-basil dressing.

Serves 4, with 56 calories per serving, 0.4 g. fat, 0 mg. chol., 66 mg. sodium, 12.7 g. carb.


November 2006 -- Creamy Carrot Soup
(adapted from Cooking Healthy)

1 lb. carrots, scrubbed or peeled and chopped or grated
2 c. water, to cover
1 Tbsp. olive or canola oil
½ medium onion, cut in half, peeled and thinly sliced
1 clove garlic, minced (optional)
1 small poblano chile, cut into strips
½ c. fat free, reduced salt chicken broth
1 ½ c. nonfat evaporated milk
¼ tsp. salt (optional)
Pepper to taste
Cilantro leaves, chopped 

  1. Place carrots in a medium pot and add water to cover. Cook until tender.
  2. Transfer carrots and some of the cooking water to a blender (or drain most of water and use an immersion blender), and puree until smooth.
  3. In another pan, heat oil and add onion, garlic and poblano chile.  Cook 5 minutes on low heat.
  4. Return carrot puree to the pot and simmer 3 minutes. Add the onion-chile mixture, broth, and evaporated milk. Add salt (if desired) and pepper  to taste and simmer for 5 more minutes. Add more evaporated milk if needed to thin the soup.
  5. Serve hot or chilled, garnished with cilantro.

Serves 4, with 161 calories per serving, 3 g. fat, 11 mg. chol., 446 mg. sodium, 4 g. fiber, 24 g. carb


November 2006 -- Feta Cheese Dip

(from Stealth Health)

 

4 oz. low-fat firm tofu
2 oz. Feta cheese
1 (8-oz.) tub fat-free cream cheese
2 cloves garlic, minced
2 tsp. grated onion
2 tsp. dried dillweed
1 Tbsp. snipped parsley
1 tsp. white wine vinegar
¼ tsp. black pepper
1/8 tsp. paprika 

  1. Crumble the tofu and place in a medium bowl. Using a fork, stir and crumble the Feta cheese until thoroughly mixed.
  2. Add the cream cheese, parsley, garlic, onion, dillweed, vinegar, black pepper and paprika.
  3. Using an electric mixer, beat the mixture on low speed until blended. Cover and chill until ready to serve.

 Serve with whole grain crackers, crisp pita bread wedges, or baked tortilla chips

 Makes 6 servings with 69 calories per serving, 2 g. fat, 15 mg. chol., 351 mg. sodium, 0.06 g. fiber, 3 g. carb.,
8 g. protein


December 2006 - - Two-Potato Chicken Soup with Spinach
 (adapted from The 15-Minute Gourmet Chicken)

1 leek (white and light-green parts), coarsely chopped
1 clove garlic, minced
1 Tbsp. olive or canola oil
4 cups fat free, reduced salt chicken broth
8 oz. boneless, skinless chicken breast halves, cut into ½ - 1-inch pieces
2 c. coarsely shredded salad spinach (or 1 thawed 10-oz pkg. frozen chopped spinach)
1 large sweet potato, scrubbed and cut into ½-1-inch cubes (2 to 2-1/2 cups)
1 large red-skinned potato, cut into ½-1-inch cubes 1-1/2 to 2 cups)
½ - ¾ tsp. dried rosemary, crushed
½ tsp. pepper, or to taste

  1. In a medium-sized skillet, heat oil to medium temperature, and cook leek and garlic until leek is soft.
  2. Bring chicken broth to a boil in a large saucepan or Dutch oven.
  3. Stir in remaining ingredients and return to a boil. Reduce heat to medium, cover and cook for about 10 minutes, or until the chicken is cooked through and the potatoes are tender. Adjust seasonings to taste.

Four generous servings, with 253 calories per serving, 4 g. fat, 33 mg. chol., 555 mg. sodium, 4.6 g. fiber, 35 g. carb., 18 g. protein


December 2006 - - Apple Almond Rice Pilaf
 (adapted from Communicating Food for Health)  

    1 tsp. olive or canola oil
1 c. chopped red apple
1/3 c. sliced almonds
2 green onions, chopped
2 c. water, or reduced salt, fat free chicken or vegetable broth
½ c. chopped or sliced mushrooms (fresh or canned and drained)
1 c. brown rice
¼ tsp. cinnamon
1 Tbsp. parsley flakes
2 tsp. low sodium chicken or vegetable bouillon granules. 

  1.     Heat oil in a large nonstick skillet or Dutch Oven over medium-high heat. Stir the rice, almonds and onions in the pan until golden brown and add the water (or broth), mushrooms and apples.  Cook briefly, and then add the rest of the ingredients.

  2.     Bring to a boil then cover pan and reduce to a simmer. Cook until rice is tender, 40-45 minutes, turn off heat and let sit with lid on for approximately 10 minutes.

Serves 4, with 269 calories per serving, 8.5 g. fat, 0 mg. chol., 5 mg. sodium, 3 g. fiber, 45 g. carb.,
6 g.protein


December 2006 - - Sweet Potato Casserole
 (adapted from Communicating Food for Health)

 

1 lb. sweet potatoes (about 4 medium)
3 egg whites (or 1/3 c. egg substitute, or 2 eggs)
½ c. sugar
1 can evaporated skim milk
1 Tbsp. vanilla extract
1 tsp. cinnamon
½ tsp. nutmeg
½ tsp. ginger

  1. Scrub sweet potatoes in cold running water and pierce with a fork. Microwave on full power until tender, about 15 minutes. Turn them half way through the cooking time.
  2. Preheat oven to 400 degrees. Remove skin from sweet potatoes and mash with a fork, potato masher, hand beaters, mixer or food processor. Add the rest of the ingredients and mix until smooth.
  3. Pour mixture into an 8x8-inch square baking pan. Bake until casserole is firm in the center, about 40     minutes. Remove from the oven. Allow to stand for 5 minutes then cut into 10 squares. Serve hot.

Serves 10, with 111 calories per serving, 0 g. fat, 1 mg. chol., 55 mg. sodium, 1.5 g. fiber, 24 g. carb., 4 g. protein


December 2006 -- Rice Pilaf with Salmon
(adapted from Fast & Healthy)

2 tsp. canola or olive oil
1 c. long grain brown or white rice
½ c. onion, chopped
1 ½ tsp. dried basil (or use equal amounts of oregano, dill, or thyme)
¼ tsp. ground pepper
2 c. fat free, reduced sodium chicken or vegetable broth
½ - 15-oz can salmon, drained & flaked, large bones & skin removed
2 c. thawed, frozen peas, mixed vegetables, corn, green beans, or chopped broccoli
½ c. shredded cheese (reduced fat cheddar, Monterey Jack, or Mozzarella) 

  1. Using a medium-sized saucepan or frying pan with a tight-fitting lid, heat oil and cook rice and onion until rice is golden and onion is soft. Stir in basil, pepper and broth. Bring to a boil, cover and reduce heat; simmer for 40 minutes (20 minutes for white rice), or until rice is tender. (Not all of the liquid will be absorbed.)
  2. Add vegetables, salmon, and 1/3 c. cheese. Stir to blend and heat until salmon and vegetables are heated throughout.
  3.  Top with remaining cheese and serve, or place under broiler to melt cheese and lightly brown.

Serves 6, with 261 calories per serving, 7 g. fat, 21 mg. chol., 395 mg. sodium, 4 g. fiber, 34 g. carb., 16 protein
County Home | Health & Human Services Home | Administration | Mental Health | Public Health | Social Services