Healthy Vegetable Frittata

Written by: on Friday, June 6th, 2014
Healthy Vegetable Fritatta

Fritattas make a perfect breakfast, lunch, or dinner!

Looking for a quick and healthy meal that tastes fabulous? Your search is over. My Spring Vegetable Frittata is super easy to make. Plus, it’s loaded with fresh asparagus, tomatoes, and onions. (You can also add other veggies of your choice like peppers and spinach.) Besides using quality ingredients, the key to making this recipe is your skillet. Make sure you use a really good pan so your frittata cooks evenly and slides out easily. Watching your cholesterol? Go ahead and use egg substitute or instead of 6 eggs use 4 whole eggs and 4 egg whites. My family loves eating a light dinner like a frittata or quiche on warm spring or summer evenings. Last time I made Spring Vegetable Frittata, my teenage son informed me, “Guys don’t eat frittatas, they eat skillets!” Needless to say, he cleaned his plate! Your family is going to love it, too.

Spring Skillet Frittata

4 Servings

Preparation time: 10 minutes

Cooking time: 25 minutes

 

Ingredients

2 tablespoons olive oil

6 small red potatoes (12 ounces), each cut into 8 pieces (I used new potatoes)

2 cups asparagus, cut-up into bite-size pieces

4 plum tomatoes, sliced

3 tablespoons green onion, chopped

2 garlic cloves, minced

6 large eggs

1/3 cup skim milk (or almond, rice, or hemp milk if you’re dairy free)

Salt and pepper (optional)

½ cup feta cheese or dairy-free cheese (optional)

1 tablespoon chopped fresh basil

 

Directions

1 Heat olive oil in a large skillet over medium heat until hot. Add potatoes, cover and cook about 10 minutes or until almost tender, stirring occasionally. Add asparagus, tomatoes, onions, and garlic; cook 4 to 5 minutes or until the asparagus is almost tender, stirring occasionally.

2. Meanwhile, beat the eggs in a medium bowl. Add the milk, salt and pepper if using, and beat well.

3. Pour the egg mixture over the vegetables in the skillet. Sprinkle with the feta cheese and basil. Reduce the heat to medium-low; cover and cook about 12 minutes or until the eggs are set. To serve, cut into wedges.

Nutritional information per ¼ frittata serving (with dairy) 327 calories, 17 grams protein, 25 grams carbohydrate, 18 grams fat, 6 grams saturated fat, 296 milligrams cholesterol, 3.5 grams fiber, 341 milligrams sodium

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A Healthier Manhattan Clam Chowder

Written by: on Wednesday, March 19th, 2014

 

clam chowder

Did you know? Clams are mineral powerhouses, with plenty of phosphorus, potassium, copper and selenium.

This Manhattan Clam Chowder is so easy to make. Plus, it’s a broth-based soup, which means it has a lot fewer calories compared to New England Clam Chowder, which is cream-based. If you’re not digging clams, try some of my other healthy and delicious soup recipes: Turkey Tortilla Soup, Southern Corn Chowder and Slow-Cooker Chili. Soup really is good food and made the right way, it can be good for you, too!

 Manhattan Clam Chowder

Makes 6 servings

Ingredients

2 (10 ounce) cans fancy whole baby clams, rinsed under running water

1 1/2 cups clam juice

1 cup celery, chopped

1 cup sweet bell pepper chopped (red or green)

1/4 cup carrot, chopped

1 green onion, chopped

2 cups finely chopped, peeled potatoes

1 (14 1/2 ounce) can diced tomatoes

2 cups low-sodium chicken stock (homemade tastes best!)

1/2 cup dry red wine (optional)

1/2 teaspoon dried basil

Pinch of cayenne pepper

Salt to taste (optional)

Directions

1) Drain the clams but save the juice! Pour the clam juice into a measuring cup. You should have at least 1 1/2 cups of clam juice. If you don’t, add extra water until you have 1 1/2 cups.

2) In a large saucepan, combine the clam juice, celery, sweet bell pepper, carrot and green onion. Bring everything to a boil; reduce the heat. Cover and simmer for about 10 minutes or until the vegetables are tender.

3) Add all of the remaining ingredients to the saucepan except the clams. Bring it back to a boil; reduce the heat, cover and simmer for 10 more minutes.

4) Stir in the clams and return to a boil; reduce the heat; cover and simmer for 5 minutes more.

Nutrition Information per serving 115 calories, 10 grams protein, 18 grams carbohydrate. 2.5 grams dietary fiber, 0 grams fat, 0 milligrams saturated fat, 20 milligrams cholesterol, 370 milligrams sodium

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Yummy Black Bean Dip Kids Love!

Written by: on Monday, March 10th, 2014
Black Beans

Black beans are super nutritious: they’re high in antioxidants, fiber, protein…to name just a few key nutrients!

Looking for an after school snack that’s healthy and tasty. Your kids will love this black bean dip. I highly recommend you let them help you prepare it. What child can resist “smashing” beans?! This recipe is in our new book Healthy Eating, Healthy Weight for Kids and Teens (Eat Right Press, 2012). For more healthy snack recipes pick up a copy at your local book store or order it on amazon. In addition to recipes, you will find all of the latest info on helping your son or daughter reach a healthy weight. If your child is already at a healthy weight, the book will give you the tools you need to help them keep it that way.

black bean dip

This protein-rich dip makes the perfect snack.

Black Bean Dip

Makes 6 servings

Ingredients

1 16-ounce can black beans, drained and rinsed

2 tablespoons low-fat sour cream

1/8 teaspoon garlic powder

1/8 teaspoon chili powder

1/8 teaspoon black pepper

Directions 

Mash beans to a smooth consistency. Stir in other ingredients. Chill in the refrigerator. Serve with whole grain pita chips, whole wheat crackers, baked tortilla chips, or jicama strips.

Nutrition Information

50 calories, 1.3 grams fat, 0.4 grams saturated fat, 1.6 milligrams cholesterol, 378 milligrams sodium, 12 grams carbohydrate, 4.2 grams dietary fiber, 3.3 grams protein

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Heart-Healthy Chocolate Brownies

Written by: on Wednesday, February 12th, 2014
Healthy Chocolate Brownies

Replacing the oil with applesauce cuts the fat out of these yummy brownies!

 

Valentine’s Day is around the corner. Looking for a killer chocolate dessert that won’t murder your diet? This quick and easy Chocolate Brownie recipe is a staple at my house. Thanks to the applesauce the brownies are virtually fat-free—yet chocolaty, gooey and delicious. I love them because they’re healthy; my family loves how they taste. Check out my Are You Ready for Valentine’s Day? post for quick tips about cooking with chocolate. Au chocolat!

 

Recipe Make-Over Results

Original Recipe Revised Recipe
227 cals 182 cals
3 g protein 4 g protein
36 g carbohydrate 46 g carbohydrate
9 g fat 0 g fat
2 g saturated fat 0 g saturated fat
9.5 mg cholesterol 0 mg cholesterol
175 mg sodium 168 mg sodium
1 g dietary fiber 3 g dietary fiber

 

Heart-Healthy Chocolate Brownies

Makes 12

Ingredients

1 package of your favorite brownie mix

1/2 cup water

1/2 cup applesauce

2 large egg whites

Directions

Preheat oven to 350°F. Grease bottom of a 13 X 9 inch pan. Mix brownie mix, water, applesauce, and egg whites in large bowl. Beat about 50 strokes by hand. Spread in pan. Bake for 30 to 35 minutes. Cool completely. Serve slightly warm with chocolate ice cream or a sprinkling of powdered sugar.

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Healthy Recipe: Mock Mashed Potatoes

Written by: on Thursday, January 9th, 2014

Here’s a sneaky way to lighten up this winter classic. When you go to make mashed potatoes, skip the strachy-white spuds and use cauliflower instead! I developed this recipe for the Hidden Valley Ranch Love Your Veggies Campaign. It’s the perfect substitute for mashed potatoes. In fact, it’s so deceptively delicious, my family now prefers mock mashed potatoes over the original. Go ahead a give it a try. Can your family tell the difference?

 

Cauliflower Mashed Potatoes

The perfect side dish to accompany get-healthy, get slim New Year’s resolutions.

Mock Mashed Potatoes

Makes 6 servings

Ingredients

1 head cauliflower, washed and broken into florets (about 4 cups florets)

1 tablespoon fat-free milk

1 tablespoon light margarine (tub-style) or butter

1/3 cup Hidden Valley The Original Ranch Dressing Light

1/2 teaspoon salt (optional)

Directions

1) Place cauliflower florets into a steamer and cook for about 20 minutes or until tender.

2) Transfer the cauliflower to a food processor.

3) Add Ranch dressing, milk, and margarine (and salt if using) to the cauliflower, and blend until the mixture reaches the consistency of mashed potatoes.

4) Serve—and enjoy—warm.

Nutrition Information: 47 calories, 2 grams protein, 5 grams carbohydrate, 2 grams dietary fiber, 2.5 grams fat, 0.5 milligrams cholesterol, 50 milligrams sodium

 

 

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Healthy & Yummy! Holiday Gingerbread

Written by: on Thursday, December 19th, 2013
HolidayGingerbreadCookies

‘Tis the season for holiday baking! With a few smart substitutions, your treats can be a lot healthier.

Decorating gingerbread men. Building gingerbread houses. Holiday baking with your kids is always special. But these two gingerbread projects can be tricky and time consuming. Since I love gingerbread, I developed this recipe for gingerbread squares. It’s easy and are you ready for this: it’s fat-free. That’s because instead of using shortening or oil, you make a healthy substitution and use unsweetened applesauce. I have discovered that swapping the applesauce for the traditional fat results in gingerbread that is light and moist and nobody seems to notice the difference.

I always make gingerbread squares when I ‘m hosting a party or having a few friends over for holiday cheer.  The sweet gingerbread aroma is so inviting, it will make your home smell like a Christmas bake shop. One whiff and your guests won’t want to leave. (Maybe that is not a good thing?!)  I usually serve the gingerbread squares with a big dollop of Cool Whip or frozen vanilla yogurt. How do you like to eat your gingerbread?

healthy gingerbread Gingerbread Squares

Makes 16 servings

Ingredients:

2 1/2 cups whole-wheat white flour

2/3 cup sugar

2 1/2 teaspoons baking soda

1 teaspoon ground ginger

1 teaspoon ground cinnamon

1 teaspoon allspice

1 1/2 cups unsweetened applesauce

1 cup molasses

3 egg whites

light or fat-free whipped topping (optional)

Directions:

1) Preheat oven to 325-degrees. In a large bowl, combine the flour, sugar, baking soda, and spices, and stir to mix well. Add the applesauce, molasses, and egg whites, and mix until dry ingredients are moist and combined. Be careful not to over-mix.

2) Coat a 9-X-13-inch pan with cooking spray, and spread the batter in the pan. Bake for 40 minutes or just until a wooden toothpick inserted in the center comes out clean.

3) Cool the gingerbread to room temperature and cut into squares. Serve the gingerbread with a dollop of whipped topping if desired.

Nutrition Information: 180 calories, 3 grams protein, 41 grams carbohydrate, 3 grams dietary fiber, 0.5 gram fat, 0 grams saturated fat, 0 milligrams cholesterol, 215 milligrams sodium

 

 

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