Healthy cooking tips, recipes, food facts and more from a Registered Dietitian!
Archive for September, 2006
Whole Grains
Sep 27th
Ellen’s Healthy Tip for September 27th, 2006:
From Southern Living Magazine:
The 2005 Dietary Guidelines for Americans recommend making half of your daily servings of grain from whole grains. Here’s how:
- Substitute brown, wild, or colored rice for white
- Purchase whole grain versions of staples such as bread, pasta, cereal, and crackers
- Snack on popcorn (without butter) instead of chips
- Add oats to cookies, or enjoy warm oatmeal for breakfast
- Substitute whole wheat flour for 1/4 to 1/2 of the white flour called for in a recipe
- Stir granola or other whole grain cereals into low-fat yogurt
(No Ratings Yet)
Loading ...Chunky Chicken-Barley Soup
Sep 26th
1 cup chopped Onion
1 cup chopped Carrot
1/2 cup chopped Celery
2 Garlic cloves, minced
2 tsp. Olive Oil
2 (14 1/2 ounce) cans low-sodium, fat-free Chicken Broth
1 3/4 cup Water
1/4 tsp. Salt
1/4 tsp. dried Thyme
1/4 tsp. Pepper
1 cup chopped cooked Chicken
1/2 cup uncooked quick-cooking Barley
Saute first 4 ingredients in hot oil in a large dutch oven over medium-high heat 5 minutes. Add chicken broth, water, salt, thyme, and pepper. Bring to a boil; reduce heat, and simmer, partially covered, 23-25 minutes or until vegetables are tender.
Add chicken and barley; cook 80-10 minutes or until barley is tender.
Serves 4
Per serving: 208 calories, 28.4 grams carbohydrate, 6 grams fiber
From: Southern Living
By: Becky Smith
(2 votes, average: 5.00 out of 5) Loading ...Tailgating Can Be Fun and Nutritious!
Sep 20th
Ellen’s Healthy Tip for September 20th, 2006:
Quoting the American Dietetic Association:
“One of the highlights of fall weekends is football, and a big part of football is tailgating. So load up the cooler, pack the picnic basket and get ready for an afternoon of food, drink and football. For healthy appetizers at your tailgate, bring tortilla roll-ups made with flour tortillas that are filled with lettuce, salsa, refried beans and low-fat cheese. Another option is hummus with pita chips or a yogurt veggie dip. For the main meal, pack lean meat or tuna sandwiches on whole-grain bread or three-bean chili. Add lots of fruit, vegetable pieces or a salad and whole-grain bread with the chili. For a sweet ending just before kickoff, bring angel food cake.”
-Produced by ADA’s Public Relations Team
(No Ratings Yet) Loading ...Chicken Pot Pie
Sep 19th
2-9″ deep dish Pie Crusts
12 ounce can chopped cooked Chicken (1 cup)
15 ounce can Veg-all
1 can 98% fat free Cream of Chicken Soup
Dash: pepper, salt, onion powder, poultry seasoning
Mix Chicken, Veg-all, Cream of Chicken Soup, and Seasonings. Put in 1 pie crust. Top with other crust.
Bake at 400 degrees for about 30-40 minutes.
Note: works as a good “make ahead” meal when put in freezer before being cooked. Thaw and bake as usual.
(4 votes, average: 4.50 out of 5) Loading ...Ooey-Gooey Brownies
Sep 12th
1 (13.7 ounce) package fat-free fudge brownie mix (such as No Pudge brand)
1 (6 ounce) container vanilla low fat yogurt
1/3 cup light stick butter, softened
1 tsp vanilla extract
1/2 tsp fat-free milk
1 cup powdered sugar
1/2 cup semisweet chocolate chips, melted
Preheat oven to 350 degrees.
Prepare brownie mix according to package directions, using yogurt instead of other ingredients. Spread batter into foil-lined 8-in square baking pan. Bake at 350 degrees for 28 minutes or until a wooden pick inserted in center comes out clean. Cool completely in pan on a wire rack.
Place butter, vanilla, and milk in a medium bowl, and beat with mixer at medium speed until smooth and creamy. Add powdered sugar, beating at low speed 1 minute or until spreading consistency. Gradually add melted chocolate, beating until smooth. Spread frosting evenly over brownies. Remove brownies form pan by lifting foil. Cut into 16 spares.
Yield: 16 servings
168 calories, 3.7 grams fat, 32.7 grams carbs per serving
Can substitute 20 ounce box and 2 cartons of vanilla yogurt (1 1/2 cups) instead of smaller packages.
Adapted from Weight Watchers
(1 votes, average: 5.00 out of 5) Loading ...
