February, 2008 "How To" of the Month
Healthy Recipes
At this time of the year people are starting to re-examine their New Year's resolutions. The resolution that gives the most problems is the one to lose weight. Here are some recipes to help you stick to that resolution.
Crockpot Chicken, Tomato and White Bean Soup
Yield: 6 servings
1 medium onion, finely chopped
4 celery stalks, finely chopped
3 carrots, peeled and finely chopped
1 tablespoon minced garlic
1/2 teaspoon kosher salt
1 teaspoon black pepper
2 pounds cooked chicken breast, cut into bite-sized pieces (about 4 cups)
2 tablespoons butter
3 14.5-ounce cans chicken broth
2 cubes chicken bouillon
1 14.5-ounce can diced tomatoes, drained
1 14.5-ounce can white beans, drained and rinsed
1/4 cup finely chopped fresh parsley
1/4 teaspoon Tabasco sauce (about 2 shakes)
Place the vegetables, garlic, salt, and pepper in the slow cooker or crockpot. Top with the chicken pieces, butter, broth and bouillon cubes.
Do NOT stir.
Cover and cook on low for 7-1/2 hours. Stir in drained tomatoes and beans; continue to cook 1/2 hour more.
Before serving, stir in parsley and Tabasco sauce.
Approximate nutritional content:
Calories: 410
protein: 52g
carbs: 13g
fat: 13g
cholesterol: 143mg
sodium: 1,712mg
Light Swedish Meatballs
1 cup plain bread crumbs
2 egg whites
1/4 teaspoon freshly grated nutmeg
1/2 teaspoon ground allspice
1 teaspoon salt
2 pounds ground turkey breast meat, chilled
2 tablespoons olive oil
3 tablespoons cornstarch
1/2 cup water
3 cups beef stock or broth
1 tablespoon Worcestershire sauce
1 tablespoon fat-free sour cream
1/4 cup chopped fresh dill
Salt to taste | 1. | Preheat oven to 350°F. | | 2. | Make meatballs: Combine crumbs, egg whites, nutmeg, allspice, salt, and turkey in a large bowl and mix with your hands. | | 3. | Using wet hands, form turkey mixture into 1-inch balls. Chill until ready to use. | | 4. | Heat oil in a large nonstick skillet over medium-high heat until hot. | | 5. | Brown the meatballs on all sides and transfer them when browned to 9x13-inch baking dish. | | 6. | Cover well with foil; bake in the preheated oven for 20 minutes. | | 7. | Meanwhile, combine cornstarch and water in a small bowl and stir until smooth. Set aside. | | 8. | In a large saucepan over medium-high heat, add the stock and Worcestershire sauce and bring to a boil. | | 9. | Whisk in the cornstarch mixture and continue whisking until the liquid begins to thicken. | | 10. | Remove from heat and gently whisk in the sour cream. Pour this mixture over the meatballs and stir well. | | 11. | Keep warm until ready to serve. 
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Makes 8-10 servings.
Nutrient Analysis Per Serving
Calories (kcal) 160
• Protein (g) 19
• Carbohydrates (g) 10.7
• Fat (g) 4 • Saturated Fat (g)
• Total Dietary Fiber (g) 0.3
Pineapple Walnut (Pecan) Dessert (serves 4) 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix**
2/3 cup Nonfat Dry Milk Powder
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
3/4 cup plain fat-free yogurt
1/2 cup whipped topping- Fat Free
1/4 cup (1 ounce) chopped walnuts (pecans)
In a large bowl, combine dry pudding mix and dry milk powder. Add undrained pineapple and yogurt. Mix well using a wire whisk. Blend in Cool Whip Free. Reserve 2 teaspoons walnuts for garnish. Add remaining walnuts to pudding mixture. Mix gently to combine. Evenly spoon mixture into 4 dessert dishes and sprinkle 1/2 teaspoon walnuts over the top of each. Refrigerate for at least 30 minutes before serving.
** You can substitute Pistachio pudding for Vanilla for a different flavor.
Each serving equals:
188 Calories;
4 gm Fat;
8 gm Pr;
30 gm Carb;
1 gm Fiber
430 mg So;
239 Mg Cl;
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