RECIPES for Healthy Living. MOUNT CARMEL Healthy Living Center

Transcription

1 RECIPES for Healthy Living MOUNT CARMEL Healthy Living Center

2 Table of Contents Entrées Healthy Chicken Parmesan... 2 Walnut and Rosemary Oven-Fried Chicken... 3 Healthy Green Bean Casserole... 4 Skillet Apple Pork Chops... 5 Tuna Noodle Casserole... 6 Turkey Meatloaf... 7 Zucchini Tomato Breakfast Bake... 8 Turkey Tacos with Cabbage Slaw... 9 Soups Homemade Chicken Noodle Soup...10 Side Dishes Black Bean and Corn Salsa Sweet Potato Mash Sour Cream and Garlic Mashed Potatoes Harvest Slaw...14 Waldorf Chicken Salad...15 Vinaigrettes and Marinades Cranberry Chutney...16 Desserts and Snacks Pumpkin Parfaits Pumpkin Spread...18 Chef Frankie's Black Bean Brownies P age

3 Healthy Chicken Parmesan 1/2 cup unseasoned breadcrumbs (preferably whole wheat) 1/4 cup grated Parmesan cheese 1 teaspoon dried Italian seasoning 1/4 teaspoon salt 1/4 teaspoon pepper 1 egg, lightly beaten 1 pound boneless, skinless chicken breasts 1 1/2 cups low sodium spaghetti or marinara sauce 4 slices fresh mozzarella cheese 8 ounces whole wheat spaghetti (or 2 medium zucchinis) Additional Parmesan and chopped parsley, optional 1. Preheat the oven to 425 F. Spray a baking sheet with cooking spray. Boil a large pot of water for the pasta. 2. Mix the breadcrumbs, Parmesan, Italian seasoning, salt, and pepper in a shallow dish. Place the beaten egg in another shallow dish. 3. If your chicken breasts are large, cut them in half to get four pieces total (pound them a little thinner and wider if you want). 4. Dip chicken pieces into the egg then the breadcrumbs, coating both sides. Place chicken on baking sheet and spray lightly with cooking spray to ensure breadcrumbs don t burn. Bake for 20 minutes or until chicken is fully cooked (165 internal temperature). 5. While chicken is baking, heat spaghetti sauce on low in a small saucepan. Cook pasta according to package directions. 6. When chicken is done, top each breast with a quarter of the warmed sauce. Place a slice of mozzarella cheese on top of each piece of chicken. Return to the oven for a few more minutes or until the cheese is bubbling and lightly browned. 7. Serve chicken and sauce over spaghetti. Top with additional Parmesan and parsley if desired. Variations/Tips: Use Panko breadcrumbs in place of regular. Make your own sauce by using crushed tomatoes, adding dried or fresh basil and oregano. Use a slice of part-skim mozzarella or provolone cheese, or 1 cup shredded mozzarella, instead of fresh mozzarella. Use your favorite whole wheat pasta, or try making your own zoodles (zucchini noodles*). Use a spiralizer or vegetable peeler to make thin slices; no need to cook them like regular noodles! Yield: 4 servings Total cost: $6.18 Cost per serving: $1.54 Source: Adapted from PinchofYum.com *Nutritional information per serving (using zucchini noodles): 344 calories; 16g total fat (6.6g saturated fat); 113mg cholesterol; 12.6g carbohydrates; 2.6g fiber; 821mg sodium; 37g protein 2 P age

4 Walnut and Rosemary Oven-Fried Chicken 1/4 cup low-fat buttermilk 2 tablespoons Dijon mustard 4 (6-ounce) chicken breasts 1/3 cup Panko (Japanese breadcrumbs) 1/3 cup finely chopped walnuts 2 tablespoons grated Parmesan cheese 1 teaspoon minced fresh rosemary (or about 1/2 teaspoon dried) 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper Cooking spray Rosemary leaves (optional) 1. Preheat oven to 425. Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat. 2. Combine breadcrumbs, nuts, and next 4 ingredients (through pepper) in a shallow dish. 3. Remove chicken from buttermilk mixture; discard buttermilk mixture. Coat chicken on both sides in breadcrumb mixture. 4. Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken lightly with cooking spray to ensure breadcrumbs don t burn. 5. Bake at 425 for 15 minutes or until chicken is done (165 internal temperature). Garnish with rosemary leaves, if desired. Variations/Tips: For a crispier breading, heat a small skillet over medium-high heat. Add breadcrumbs to pan; cook 3 minutes or until golden. Stir frequently, being careful not to burn, then proceed to step 2. You can use whole-wheat breadcrumbs instead of Panko. Use chopped pecans or almonds in place of the walnuts. Instead of the fresh rosemary, use 1/4 to 1/2 teaspoon dried rosemary. To make this meal more kid-friendly, serve with a honey-mustard dipping sauce. Yield: 4 servings Total cost: $4.78 Cost per serving: $1.19 Source: Cooking Light Nutritional information per serving: 292 calories; 9.6g total fat (1.6g saturated fat); 6.8g carbohydrates; 0.9g fiber; 471mg sodium; 42.7g protein; 101mg cholesterol 3 P age

5 Healthy Green Bean Casserole 1 1/4 pounds green beans, trimmed and cut into 1- to 2-inch pieces (about 4 cups) 1 tablespoon extra-virgin olive oil, divided (1 1/2 if topping with breadcrumbs) 1 medium onion, thinly sliced 1 1/2 tablespoons all-purpose flour 3/8 teaspoon salt 1/4 teaspoon black pepper 1/1/4 cups low-fat (1 percent) milk 3/4 cups whole-wheat breadcrumbs or 1/2 cup shredded or crumbled cheese 1. Position rack in middle of oven; preheat to 425 F. 2. Toss green beans in a large bowl with 1/2 tablespoon (1 1/2 teaspoons) oil until well coated. Place on a baking sheet and spread in an even layer. Roast, stirring once and rotating the pan about halfway through, until beans are tender and beginning to brown, 20 to 25 minutes. 3. Meanwhile, heat 1/2 tablespoon (1 1/2 teaspoons) oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until very soft and golden brown, 5 to 8 minutes. Add flour, salt and pepper; cook, stirring, for 1 minute more. Add milk and continue to stir, scraping up any browned bits. Cook, stirring, until the sauce bubbles and thickens enough to coat the back of a spoon, about 4 minutes. Remove from the heat. (See Variation/Tips) 4. When the green beans are done, remove from the oven. Preheat the broiler. Transfer half the green beans to a 2-quart, broiler-safe baking dish. Spread half the sauce over the green beans. Add the remaining green beans and top with the remaining sauce. 5. Combine breadcrumbs and remaining 1/2 tablespoon oil in a small bowl (skip if topping with cheese). 6. Sprinkle the breadcrumb mixture (or cheese) over the gratin. Place under the broiler and broil, watching closely, until the gratin is bubbling and beginning to brown on top, 1 to 5 minutes, depending on your broiler. Let stand for 10 minutes before serving. Variations/Tips: To make ahead: roast green beans (Step 2) up to 30 minutes ahead. Prepare the sauce (Step 3), cover and refrigerate for up to 1 day; gently reheat until steaming before combining with the green beans. To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh breadcrumbs. To add extra flavor to the cream sauce, at the end of Step 3 stir in 1 tablespoon chopped fresh herbs, such as thyme, sage or parsley. Or make it cheesy by stirring in 1/2 cup shredded or crumbled cheese, such as Swiss, Cheddar or blue cheese. Double recipe for a larger crowd! Yield: 4 servings (1 cup per serving) Total cost: $2.66 Cost per serving: $0.66 Source: EatingWell Magazine Nutritional information per serving: 188 calories; 7g total fat (1g saturated fat); 25g carbohydrates; 5g fiber; 348mg sodium; 8g protein 4 P age

6 Skillet Apple Pork Chops 1 1/2 tablespoons olive oil, divided 4 6-oz. bone-in pork chops or 4 4-oz. boneless pork chops 3/4 teaspoon kosher salt, divided 3/4 teaspoon freshly ground black pepper, divided 1/2 cup unsalted chicken stock or broth 1 teaspoon Dijon mustard 1 teaspoon dried sage or 1 tablespoon chopped fresh sage 1/2 teaspoon dried rosemary or 1 1/2 teaspoons chopped fresh rosemary 2 large apples, thinly sliced (do not peel) 1 small red onion, thinly vertically sliced 1. Heat a large skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. 2. Sprinkle pork chops evenly with 3/8 teaspoon salt and 3/8 teaspoon pepper. Add pork to pan; cook 5 minutes on each side or until pork is done. Remove from pan. 3. Combine stock or broth and mustard, stirring with a whisk. 4. Add remaining 1 tablespoon oil to pan; swirl. Add remaining 3/8 teaspoon salt, remaining 3/8 teaspoon pepper, sage, rosemary, apple, and onion to pan; cook 4 minutes, stirring occasionally. 5. Stir in stock mixture. Return pork; cook 3 minutes or until liquid is reduced by half. 6. Serve with mashed or roasted sweet potatoes and steamed broccoli. Variations/Tips: Substitute one 16 oz. pork tenderloin for the pork chops. Cut into 1/2 thick slices and follow directions in Step 2 (you can reduce the cooking time a bit since the meat is boneless). You can also use 4 4-oz. boneless chicken thighs in place of pork. If you have leftover chicken broth, freeze it in ice cube trays. When frozen, place cubes in a freezer bag labeled with the item and date. If you can t find low-sodium chicken broth, eliminate the 3/8 teaspoon salt in Step 4. Yield: 4 servings (1 pork chop and 2/3 cup apple mixture) Total cost: $8.78 Cost per serving: $2.19 Source: Adapted from MyRecipes.com Nutritional information per serving: 245 calories; 9.6g total fat (2g saturated fat); 81mg cholesterol; 15g carbohydrates; 3g fiber; 476mg sodium; 27g protein 5 P age

7 Tuna Noodle Casserole 6 oz. whole wheat wide egg noodles Cooking spray 1 tablespoon olive or canola oil 1 medium yellow onion, minced fine (about 1 cup) 3 tablespoons flour 1 3/4 cups fat-free chicken broth (1 14-oz. can) 1 cup of 1 percent milk 10 oz. sliced cremini mushrooms 1 cup frozen peas, thawed 1/2 teaspoon kosher salt 1/2 teaspoon black pepper 2-5 oz. cans tuna in water, drained 1 cup reduced-fat sharp Cheddar cheese 4 tablespoons unseasoned breadcrumbs (whole wheat is best) 1/2 teaspoon dried oregano 4 tablespoons freshly grated Parmesan cheese (or 3 T canned) 1. Cook noodles in salted water until al dente, or slightly undercooked by 2 minutes. Set aside. 2. Preheat oven to 375. Lightly spray a 9 x 13 dish with cooking spray. 3. Melt oil in large deep skillet. Add onions; cook on medium heat until soft, about 5 minutes. 4. Add the flour and a pinch of salt. Stir well, cooking an additional 2-3 minutes on medium-low heat. 5. Slowly whisk in the chicken broth until well combined, increasing heat to medium and whisking well for 30 seconds. Add the milk and bring to a boil. 6. Once mixture comes to a boil, add mushrooms, peas, salt and pepper. Simmer on medium heat, mixing occasionally until it thickens, about 7 to 9 minutes. 7. Add drained tuna, stirring another minute. 8. Remove from heat and add Cheddar cheese and mix well until it melts. Add the noodles to the sauce and mix well until evenly coated and pour into prepared dish. 9. Combine breadcrumbs and oregano. Top noodles with seasoned breadcrumbs and Parmesan. 10. Spray topping with a little more cooking spray and bake for about 25 minutes. If desired, place under the broiler a few minutes to get breadcrumbs crisp. Be careful not to burn! Variations/Tips: Use regular wide egg noodles in place of whole-wheat or mix half and half of each. Cremini mushrooms add a very earthy flavor and are often cheaper if you buy them in bulk, but you can also use white button mushrooms. Add grated carrots in Step 6 to pack in more veggies. Use canned salmon instead of tuna. Yield: 6 servings (1/6 of casserole dish) Total cost: $8.16 Cost per serving: $1.36 Source: Adapted from SkinnyTaste.com Nutritional information per serving: 355 calories; 11.5g total fat (4.6g saturated fat); 34g carbohydrates; 4.3g fiber; 802mg sodium; 29.6g protein 6 P age

8 Turkey Meatloaf 1 pound ground turkey 1 egg 1/2 cup salsa 1/4 cup chopped red bell pepper 1/4 cup chopped yellow bell pepper 1/2 cup chopped onion 1/2 cup dry, unseasoned bread crumbs 1/2 teaspoon dried oregano 1. Preheat oven to 350 F. 2. In a large bowl combine the turkey, egg, salsa, red bell pepper, yellow bell pepper, onion, bread crumbs and oregano. 3. Mix well with hands until blended. Roll into a small loaf and place on a foil-lined baking sheet (or use a 9x5-inch loaf pan sprayed lightly with cooking spray and place directly on oven rack). 4. Bake in the preheated oven for 25 minutes or until the internal temperature of the meatloaf reaches 165 F. Variations/Tips: If you like your vegetables less crunchy, heat 1 teaspoon canola or olive oil in a skillet over medium heat. Add the peppers and onions and sauté until tender. Use any color combination of red, orange, yellow or green peppers to equal 1/2 cup of peppers. Add 1/4 cup shredded carrots for even more vegetable goodness. Serve meatloaf with additional salsa and Sour Cream and Garlic Mashed Potatoes. Yield: 5 servings Total cost: $6.43 Cost per serving: $1.29 Source: Allrecipes.com Nutritional information per serving: 234 calories; 7.5g total fat (2.3g saturated fat); 18g carbohydrates; 1g fiber; 267mg sodium; 21.4g protein 7 P age

9 Zucchini Tomato Breakfast Bake Cooking spray 1 tablespoon olive or canola oil 1 cup diced onion 1 1/2 pounds zucchini, finely chopped (about 3 medium) 1/4 teaspoon crushed red pepper flakes 1 pound ripe tomatoes, sliced (about 3 medium) 8 eggs 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground pepper 1/2 cup fresh basil, chopped (or 2 tablespoons dried) 1 cup (4 oz.) shredded part-skim Mozzarella cheese 1. Preheat oven to 400º F and lightly grease a 9x13-inch baking dish with cooking spray. 2. Heat oil in large skillet over medium heat and sauté onion and zucchini until tender. Stir in red pepper flakes. 3. Transfer veggie mixture to baking dish and top with sliced tomatoes. 4. Whisk together eggs, salt, pepper, basil and shredded cheese in a large bowl. Pour mixture over the casserole ingredients. 5. Place baking dish in oven and bake for 30 minutes, or until egg is set, and casserole is lightly browned and puffy. Remove from oven and serve hot. Variations/Tips: Use cayenne (red) pepper in place of crushed red pepper flakes. Add a clove of minced garlic with the onions and zucchini. Use any type of tomatoes you like: Roma, beefsteak, cherry or ones from your garden! In place of the Mozzarella, use shredded Cheddar or grated Parmesan cheese. For additional protein, add a can of rinsed cannellini or black beans. Enjoy this dish for breakfast, lunch or dinner! Yield: 8 servings Total cost: $5.56 Cost per serving: $0.70 Source: Adapted from Simply Recipes Nutritional information per serving: 192 calories; 11.4g total fat (4.7g saturated fat); 204mg cholesterol; 7.9g carbohydrates; 1.5g fiber; 403mg sodium; 14.7g protein 8 P age

10 Turkey Tacos with Cabbage Slaw 4 cups very thinly sliced red cabbage 1/3 cup cilantro leaves 3 tablespoons white vinegar, divided 3 tablespoons olive or canola oil, divided 3/4 teaspoon salt, divided 1 tablespoon paprika 2 teaspoons ground cumin 1/2 teaspoon black pepper 5 garlic cloves, finely chopped 1 pound 90 percent lean ground turkey 12 (6-inch) soft yellow corn tortillas (or hard taco shells) 1. Combine cabbage and cilantro in a medium bowl. 2. Combine 1 tablespoon vinegar, 1 tablespoon oil and 1/4 teaspoon salt in a small bowl, stirring with a fork or whisk. 3. Drizzle vinegar mixture over cabbage mixture; toss well to combine. Set aside. 4. Combine remaining 2 tablespoons vinegar, remaining 2 tablespoons oil, remaining 1/2 teaspoon salt, paprika, cumin, pepper and garlic. Stir well with a fork or whisk. 5. Heat a large nonstick skillet over medium-high heat. Add turkey; cook 5 minutes or until browned and done, stirring to crumble. 6. Stir in vinegar-spice mixture; cook 2 minutes or until liquid almost evaporates. 7. If using soft corn tortillas, heat over medium-high heat directly on the eye of a gas or electric burner or in a skillet for about 10 seconds on each side or until lightly charred. 8. Spoon about 1/4 cup turkey mixture and 1/4 cup slaw into each tortilla. Variations: Try this as a modern take on taco salad: chop cabbage, and use the slaw as a salad base; top with turkey and serve with tortilla chips. For crunchy tostadas, crisp the tortillas in a 400 oven, and assemble turkey and slaw on top. Use ground chicken in place of turkey. Yield: 4 servings, 3 tacos each Total cost: $7.50 Cost per serving: $1.87 Source: adapted from Cooking Light.com April 2015 Nutritional information per serving: 400 calories; 20.5g fat (4.0g saturated); 27.5g protein; 29.2g carbohydrates: 6.2g fiber, 549g sodium 9 P age

11 Homemade Chicken Noodle Soup 1 1/2 tablespoons canola oil 1 1/2 cups thinly sliced carrot 1 cup finely chopped onion 2/3 cup thinly sliced celery 2 cups water 1 (32-ounce) container unsalted chicken stock or broth 1 teaspoon dried thyme or 3 fresh thyme sprigs 6 ounces (about 2 cups) whole-grain pasta (like rotini) 8 ounces skinless, boneless rotisserie chicken breast, shredded 4 ounces skinless, boneless rotisserie chicken thigh, shredded (approx. 3 cups total for 12 oz. chicken) 3/4 teaspoon salt 1/4 teaspoon black pepper 1. Heat a Dutch oven or large saucepan over medium-high heat. Add oil to pan; swirl to coat. Add carrot, onion, and celery; sauté 5 minutes. 2. While vegetables cook, pour 2 cups water and stock or broth into a microwave-safe bowl; microwave on high for 5 minutes. (This saves up to 10 minutes in the pot. If you don t have a microwave, heat the stock until almost boiling in another saucepan on the stove.) 3. Add hot stock mixture to vegetables in pan; bring to a boil. Stir in thyme and pasta; reduce heat to medium, and cook 8 minutes. 4. Add chicken, salt and pepper to pan; cook 2 minutes or until thoroughly heated and pasta is tender. Variations/Tips: You can also buy 12 ounces of boneless chicken breasts or thighs and cook them yourself (sauté or poach the chicken on the stove or bake in the oven until internal temperature reaches 165 ). If you can t find unsalted chicken stock or broth, do not add the 3/4 teaspoon salt. Use your favorite type of wholegrain pasta like macaroni, fusilli or farfalle. Yield: 6 servings (about 1 1/4 cups per serving) Total cost: $4.78 Cost per serving: $0.80 (based on boneless chicken breasts) Source: Cooking Light Nutritional information per serving: 273 calories; 8.1g total fat (1.2g saturated fat); 26g carbohydrates; 4g fiber; 618mg sodium; 25g protein 10 P a ge

12 Black Bean and Corn Salsa 1 15 oz. can black beans, rinsed and drained 1 cup fresh, canned or thawed frozen corn kernels 1/4 cup diced red onion 1/2 cup diced tomato 1 small red pepper, diced 1 tablespoon fresh lime juice 1 teaspoon ground cumin 1/2 cup chopped cilantro, optional 1. Combine all of the ingredients in a large bowl. 2. Refrigerate covered, until chilled, at least 2 hours. Variations/Tips: Be sure to buy low-sodium or no-sodium added black beans. Use orange or yellow pepper in place of, or in addition to, the red pepper. In place of fresh tomatoes you can substitute diced canned tomatoes (be sure to drain them). Add diced avocado to the salsa (if using avocado, add it just before serving so it does not turn brown). Serve salsa as a side dish to tacos, grilled meat or fish, or with baked tortilla chips. You can also serve the salsa in a crisp lettuce leaf to make a lettuce cup. Yield: 4 servings (about 1/2 cup per serving) Total cost: $3.36 Cost per serving: $0.84 Source: Adapted from Weight Watchers Turnaround Cookbook Nutritional information per serving: 167 calories; 1.1g total fat (0.1g saturated fat); 32g carbohydrates; 9.4g fiber; 178mg sodium; 8.9g protein 11 P a ge

13 Sweet Potato Mash 1 1/4 pounds (about 4) sweet potatoes, peeled and chopped 5 garlic cloves, peeled 3 tablespoons fat-free sour cream 1 tablespoon olive oil 1/8 teaspoon salt 1/8 teaspoon freshly ground pepper Fresh or dried thyme or sage, optional 1. Combine the potatoes and garlic in a large saucepan; add enough cold water to cover. 2. Bring to a boil; reduce the heat and simmer until potatoes are tender, about minutes. 3. Drain, reserving 3/4 cup of the cooking liquid. 4. Mash the potatoes and garlic in the saucepan. 5. Stir in the sour cream, oil, salt and pepper. 6. Gradually stir in some of the cooking liquid, 2 or 3 tablespoons at a time, until the potatoes become creamy. (A hand mixer works well if you have one.) 7. Sprinkle with thyme or sage, if desired. Variations/Tips: Use red-skinned potatoes in place of the sweet potatoes (you can even leave the skin on!). Instead of the sour cream, use reduced-fat plain yogurt or Greek yogurt. Yield: 4 servings (about 3/4 cup per serving) Total cost: $1.74 Cost per serving: $0.44 Source: Adapted from Weight Watchers Nutritional information per serving: 158 calories; 4g total fat (0g saturated fat); 29g carbohydrates; 2g fiber; 83mg sodium; 3g protein 12 P a ge

14 Sour Cream and Garlic Mashed Potatoes 1 1/4 pounds (about 4) russet potatoes, peeled and chopped 5 garlic cloves, peeled 3 tablespoons fat-free sour cream 1 tablespoon olive oil 1/8 teaspoon salt 1/8 teaspoon freshly ground pepper 1. Combine the potatoes and garlic in a large saucepan; add enough cold water to cover. 2. Bring to a boil; reduce the heat and simmer until potatoes are tender, about minutes. 3. Drain, reserving 3/4 cup of the cooking liquid. 4. Mash the potatoes and garlic in the saucepan. 5. Stir in the sour cream, oil, salt and pepper. 6. Gradually stir in some of the cooking liquid, 2 or 3 tablespoons at a time, until the potatoes become creamy. (A hand mixer works well if you have one.) Variations/Tips: Use red-skin potatoes in place of the russet potatoes (you can even leave the skin on!). Instead of the sour cream, use reduced-fat plain yogurt or Greek yogurt. Sprinkle the potatoes with 1 tablespoon chopped fresh parsley or snipped fresh chives for additional flavor. Yield: 4 servings (about 3/4 cup per serving) Total cost: $1.14 Cost per serving: $0.29 Source: Weight Watchers Nutritional information per serving: 158 calories; 4g total fat (0g saturated fat); 29g carbohydrates; 2g fiber; 83mg sodium; 3g protein 13 P a ge

15 Harvest Slaw 2 cloves garlic, minced 2 teaspoons caraway seeds 3 tablespoons olive oil 1/4 cup cider vinegar 1 tablespoon honey 1/4 teaspoon salt 1/8 teaspoon pepper 4 cups red cabbage, finely shredded 2 tart green apples, thinly sliced 1/2 cup dried cranberries 1/2 cup pecans, toasted 2 tablespoons cilantro or parsley leaves, optional 1. Cook garlic and caraway seeds in oil over medium heat for 1 minute, making sure garlic does not burn. 2. Whisk in vinegar and honey; heat through. Season with salt and pepper. 3. In a large bowl, toss cabbage, apples, cranberries and toasted pecans. 4. Toss with warm dressing and top with cilantro or parsley if desired. Variations/Tips: Use red and green cabbage for more contrast. Choose any type of apple you like; mix red and green for even more color. Use raisins or currants in place of cranberries. Substitute walnuts or almonds, being sure to toast them to bring out the flavor. To toast nuts, place in dry skillet over medium heat, shaking pan frequently until nuts begin to brown and become fragrant. To toast in oven, heat to 350 and spread on cookie sheet. Bake minutes or until brown. Watch carefully so they don t burn! Yield: 6 servings (approx. 1 cup per serving) Total cost: $5.83 Cost per serving: $0.97 Source: Better Homes and Gardens Nutritional information per serving: 204 calories; 13g total fat (1g saturated fat); 23g carbohydrates; 4g fiber; 115mg sodium; 2g protein 14 P a ge

16 Waldorf Chicken Salad 1/2 cup plain or Greek non-fat yogurt 1 teaspoon garlic powder 1 teaspoon dried rosemary or 2 teaspoons fresh 1 teaspoon freshly ground black pepper 1/4 teaspoon kosher salt 1 pound skinless, boneless chicken breasts, cooked* 2 celery stalks, chopped (about 1 cup) 1 bunch green onions, chopped (white and some green) 1 cup red or green seedless grapes, halved 1 red apple, unpeeled and diced 1/2 cup sliced almonds, toasted** and chopped 2 whole-wheat pita pockets, halved 4 romaine lettuce leaves 1. Mix yogurt, garlic powder, rosemary, pepper and salt in a large bowl. 2. Cut chicken into cubes (or shred into bite-size pieces). You should have about 2 1/2 cups cooked chicken. 3. Add chicken, celery, onion, grapes and apple to bowl. Mix well; refrigerate for an hour or two. 4. Top salad with nuts and serve on a bed of spinach or dark leafy greens, or as a pita sandwich. Variations/Tips: Instead of rosemary, use curry, tarragon, paprika or a combination of your favorite herbs/spices. Purchase a rotisserie chicken and shred 2 1/2 cups for the salad; use the rest in another meal. Chop yellow, white or red onions if you prefer them to green onions. Replace the grapes with raisins or dried cranberries. Use toasted walnuts or pecans in place of the almonds. *The healthiest and easiest way to cook chicken in a hurry is to poach it. Place boneless, skinless chicken breasts in a skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes or until chicken reaches 165 internally. **Toast nuts to bring out their flavor. Cook in a dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, or bake at 350 F about 10 minutes. Yield: 4 servings (1 1/4 cup salad per serving, one-half pita, 1 lettuce leaf) Total cost: $6.75 Cost per serving: $1.69 (salad only) Source: Adapted from SkinnyMs.com Nutritional information per serving (salad only): 348 calories; 11.8g total fat (2.1g saturated fat); 22.2g carbohydrates; 4.2g fiber; 170mg sodium; 41.5g protein 15 P a ge

17 Cranberry Chutney 4 cups cranberries 1 cup water 1/2 cup brown sugar 2 teaspoons cinnamon 1 1/2 teaspoons ground ginger 1/2 teaspoon ground cloves 1/2 teaspoon allspice 1/2 cup balsamic vinegar White wash to thicken Salt and pepper 1. Combine all ingredients in stockpot and simmer for 20 minutes. 2. Thicken with white wash. Yield: 1 quart 16 P a ge

18 Pumpkin Parfaits 2 cups low-fat vanilla yogurt 1/2 cup pumpkin purée (not pumpkin pie filling) 1/2 teaspoon pumpkin pie spice Low-fat granola, toasted pecans or pumpkin seeds (optional) 1. Combine yogurt, pumpkin purée and spice in small bowl. 2. Divide half the yogurt mixture between two parfait/juice glasses or bowls. 3. Sprinkle 2 teaspoons of your favorite topping on the yogurt mixture. Add remaining yogurt mixture and sprinkle with 2 more teaspoons topping. Variations/Tips: Buy plain yogurt and add vanilla extract to taste. Easily doubles or triples. Chef's Notes: Yield: 4 servings (approximately 2/3 cup per serving) Total cost: $2.47 Cost per serving: $0.62 (does not include toppings) Source: Adapted from Nestlé Nutritional information per serving (does not include toppings): 115 calories; 2g total fat (1g saturated fat); 20g carbohydrates; 1g fiber; 129mg sodium; 6g protein 17 P a ge

19 Pumpkin Spread Use the leftover pumpkin purée from the parfaits to make this savory treat 1 15-oz. can cannellini beans, rinsed and drained 1/2 15-oz. can pumpkin purée (almost 1 cup) 2 tablespoons orange juice 1 clove garlic, peeled and halved 1 tablespoon olive oil 1/2 teaspoon ground cumin 1 teaspoon chili powder 1/2 teaspoon salt Fresh cilantro leaves, option 1. Add beans, pumpkin, orange juice, garlic, oil, cumin, chili powder and salt to blender or food processor. 2. Cover; process until nearly smooth. 3. Transfer to a serving bowl. 4. Cover; chill until serving time. 5. To serve, drizzle with additional olive oil and top with cilantro if desired. May be chilled 24 hours. 6. Serve with vegetables or whole wheat crackers. Chef's Notes: Yield: 2 cups or 16 2-tablespoon servings Total cost: $2.95 Cost per serving: $0.18 Source: Better Homes and Gardens October 2017 Nutritional information per serving: 33 calories; 1g total fat (0g saturated fat); 5g carbohydrates; 2g fiber; 92mg sodium; 2g protein 18 P a ge

20 Chef Frankie's Black Bean Brownies 6 cups black beans (low sodium), drained and rinsed well 8 tablespoons cocoa powder 1 cups quick oats 1 teaspoon salt 2 cups honey 1 cup vegetable oil (coconut oil if preferred) 8 tablespoons vanilla extract 2 tablespoons baking powder 2 cups chocolate chips 1. Preheat oven to 350 F. 2. Combine all ingredients except chocolate chips in a food processor and blend until completely smooth. 3. Stir in the chocolate chips, and then pour into your cake form. 4. Make sure the form is greased. Any pan coat will do. 5. Bake the brownies in preheated oven for 35 to 40 minutes. 6. Let cool for at least an hour before you cut them. 7. If they are not firm enough place them in your fridge overnight and they will magically firm up. Chef's Notes: Yield: 1 round cake pan 19 P a ge

21 MOUNT CARMEL Healthy Living Center mountcarmelhealth.com