Spring is here! Add some green to your meal!
Are you looking for some green to add to your favorite Easter or Passover meal? Here’s a healthy and lower calorie dish that has both lean protein from eggs, and fiber from zucchini to help balance out your meal! Try others variations, like adding bell peppers, scallions, or sliced mushrooms to boost your veggie intake even further!
Zucchini Souffle
Serves | 8-10 |
Prep time | 15 minutes |
Cook time | 1 hour |
Total time | 1 hour, 15 minutes |
Meal type | Appetizer, Main Dish, Side Dish |
Misc | Child Friendly |
Ingredients
- 1 small onion, peeled and diced
- 3-4 zucchini, grated
- 2 eggs + 2 egg whites (or 4 oz egg sub)
- 8 oz Farmers cheese (or goat cheese)
- 2 Tb flour
- salt and pepper to taste
Directions
Step 1 | |
Preheat oven to 350F. Spray a 9x13" baking dish. | |
Step 2 | |
Saute onion and set aside. | |
Step 3 | |
Squeeze excess liquid from grated zucchini. | |
Step 4 | |
In a small bowl, combine eggs and cheese. Add in flour, salt, and pepper. Mix in zucchini and onions until well combined. | |
Step 5 | |
Pour into baking dish and bake for about 1 hour. |
Need something to make for Valentine’s Day dessert?
- On February 14, 2013
- By Lindsay
- In Desserts, Quick and Easy, Recipes
- 0
Try these lower fat, easy to make Raspberry Cheesecake Bars!
Lower Fat Raspberry Cheesecake Bars
Serves | 24 |
Prep time | 15 minutes |
Cook time | 30 minutes |
Total time | 45 minutes |
Meal type | Dessert |
Misc | Child Friendly |
Website | Cleveland Clinic |
Ingredients
- 3 tablespoons SmartBalance Butter, melted
- 3 tablespoons unsweetened applesauce
- 2 cups graham cracker crumbs
- 2(8oz) packages reduced fat cream cheese
- 1/2 cup sugar
- 1 whole egg + 2 egg whites (or 1/4 cup egg sub)
- 1 teaspoon vanilla
- 1 (10oz) jar seedless raspberry jam or preserves
- 1 cup fresh raspberries, slightly crushed
Note
Do you love cheesecake, but are afraid to eat it because of the high fat and calorie counts? Try this homemade cheesecake recipe, using reduced fat creamcheese, so you don't have to worry too much about your waistline!
Directions
Step 1 | |
Pre-heat oven to 350 degrees. Mix butter, applesauce and graham cracker crumbs and press onto bottom of 13-by-9 inch pan; refrigerate. | |
Step 2 | |
Beat cream cheese in large bowl with mixer until creamy. Add sugar, egg, egg substitute (or egg whites) and vanilla; beat until well-blended. | |
Step 3 | |
Stir jam in jar until softened; spread evenly onto crust. Top jam with berries, then cream cheese mixture. | |
Step 4 | |
Bake 30 minutes or until slightly puffed. Cool completely before cutting into bars. Keep refrigerated |
Farro with Pistachios and Herbs
- On January 31, 2013
- By Lindsay
- In Recipes, Salad/Vegetables, Sides, Vegetarian
- 0
Farro with Pistachios and Herbs
Serves | 10 (2/3 cup) |
Prep time | 35 minutes |
Cook time | 35 minutes |
Total time | 1 hours, 10 minutes |
Meal type | Side Dish |
Misc | Child Friendly, Pre-preparable |
Website | eatingwell.com |
Ingredients
- 2 cups farro
- 4 cups water
- 1 teaspoon salt, divided
- 2 tablespoons plus 1/2 teaspoon extra virigin olive oil, divided
- 1 large yellow onion, chopped
- 2 cloves garlic, minced
- 1 cup shelled pistachios, toasted and chopped
- 1/2 teaspoon black pepper, divided
- 1/2 cup chopped fresh parsley
Note
Try this great fiber rich recipe using farro!
Each 2/3 cup serving has 1 1/2 starches, 1 vegetable, and 1 1/2 fats/oils.
Directions
Step 1 | |
Combine farro, water and 3/4 teaspoon salt in a large heavy saucepan and bring to a boil. Stir and reduce the heat to a simmer; cook, uncovered, until the farro is tender, 15 to 20 minutes. | |
Step 2 | |
Meanwhile, heat 2 tablespoons oil in a medium skillet over medium heat. Add onion and garlic and cook, stirring, until translucent, 4 to 6 minutes. Remove from the heat | |
Step 3 | |
Combine pistachios, the remaining 1/2 teaspoon oil and 1/4 teaspoon pepper in a large bowl; toss to combine. | |
Step 4 | |
Drain the farro and add to the bowl along with the onion mixture and parsley. Season with the remaining 1/4 teaspoon salt and pepper. Toss to combine. |
Quick and easy Chicken and “Dumplings”
- On January 17, 2013
- By Lindsay
- In Entrees, Quick and Easy, Recipes
- 0
In the mood for a “comfort” food? But feeling like you don’t have the time to make it? Try this quick, easy, and healthier classic: Chicken and “Dumplings”! In just about 20 minutes, you’ll have a delicious meal ready to go!
Super-Speedy Chicken and “Dumplings”
Serves | 4 (1 1/2 cup each) |
Prep time | 20 minutes |
Meal type | Main Dish |
Misc | Child Friendly, Serve Hot |
Website | cookinglight.com |
Ingredients
- 1 tablespoon SmartBalance butter
- 1/2 cup chopped onion
- 2 cups boneless and skinless, cooked chicken breast, chopped
- 1 (10oz) box frozen mixed vegetables (ie. carrots, peas, corn, green beans)
- 1 1/2 cup water
- 1 tablespoon flour
- 14 oz fat-free, low-sodium chicken broth
- salt and pepper to taste
- 1 bay leaf (optional)
- 4 8-10 inch high fiber, whole wheat tortillas, cut into 1/2 strips
Note
This is a quick and easy recipe to make when you are craving some classic comfort foods, but don't have much time or energy to spare!
Each 1 1/2 cup serving offers
3 oz protein, 1 cup vegetables , 1 grain
Directions
Step 1 | |
Melt SmartBalance in a large saucepan over medium-high heat. Add onion and sauté about 5 minutes or until tender. | |
Step 2 | |
Stir in chicken and vegetables. Cook about 3 minutes or until thoroughly heated, stirring constantly. | |
Step 3 | |
In a seperate bowl, combine water, broth, and flour. Gradually stir broth mixture into chicken and vegetables. Add salt, pepper, and bay leaf (if using). Bring to a boil, then reduce heat and simmer for about 3 minutes. | |
Step 4 | |
Add in tortilla strips, and cook another 2-3 minutes, until tortillas soften. Remove from heat and enjoy! |