Down-Home Tuna Noodle Casserole
Serves 4, 1 fillet with topping per serving
1 (1.25-ounce) packet hollandaise sauce mix
1/4 cup light, trans-fat-free margarine, melted
1 cup fat-free milk
1/4 cup all-purpose flour
1/4 teaspoon salt
1/8 teaspoon black pepper
4 (3-ounce) salmon fillets
3 tablespoons canola oil
4 ounces crabmeat, flaked
1/4 pound fresh asparagus, trimmed and cut in half
1. Preheat oven to 350°F. Coat a 9 × 13-inch baking dish with cooking spray.
2. In a small saucepan over high heat, combine sauce mix, margarine, and milk. Bring to a boil, reduce heat to low, and simmer until thickened, about 1 minute; set aside.
3. In a shallow dish, combine flour, salt, and pepper; coat fillets with flour mixture.
4. In a large skillet over medium-high heat, heat oil. Add salmon and sauté 2 minutes per side. Place salmon in prepared baking dish, top each piece with flaked crabmeat and asparagus, and pour sauce over top.
5. Bake 10 to 15 minutes, or until fish flakes easily. Serve immediately.
Choices/Exchanges, 1 carbohydrate, 4 lean protein, 3 fat
Calories 380, Calories From Fat 220, Total Fat 24.0g, Saturated Fat 3.5g, Trans Fat 0.0g, Cholesterol 75mg, Sodium 600mg, Potassium 610mg, Total Carbohydrates 14g, Fiber <1g, Sugar 4g, Protein 27g, Phosphorus 375mg
Serves 6, about 5 ounces fish per serving
1/2 cup liquid egg substitute
1/4 cup fat-free sour cream
1 teaspoon cayenne pepper, divided
1-1/2 teaspoons chopped fresh parsley, divided
1 teaspoon salt, divided
1 cup self-rising cornmeal
2 pounds white-fleshed fish fillets, cut into 1-inch strips
Cooking spray
1. Preheat oven to 400°F. Coat a baking sheet with cooking spray.
2. In a shallow dish, whisk together liquid egg, sour cream, 1/2 teaspoon cayenne pepper, 1/2 teaspoon parsley, and 1/4 teaspoon salt; beat well. In another shallow dish, combine cornmeal, remaining cayenne pepper, remaining parsley, and remaining salt; mix well.
3. Dip fish in egg mixture, then in cornmeal mixture, coating completely. Place on prepared baking sheet. Lightly coat each fillet with cooking spray.
4. Cook fish 20 to 25 minutes, or until the coating is golden and the fish flakes easily with a fork. Serve immediately.
Whenever you bread any kind of food, remember to keep one hand wet and the other dry. This way you won’t end up with more breading on your fingers than on what you are trying to bread.
Choices/Exchanges, 1/2 carbohydrate, 5 lean protein
Calories 270, Calories From Fat 90, Total Fat 10.0g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol 90mg, Sodium 460mg, Potassium 570mg, Total Carbohydrates 10g, Fiber <1g, Sugar <1g, Protein 32g, Phosphorus 510mg
Serves 6, about 4 ounces of fish per serving
1/2 cup all-purpose flour
1 tablespoon chopped fresh parsley
1/2 teaspoon salt, divided
3 eggs
4 tablespoons (1/2 stick) light, trans-fat-free margarine, divided
1-1/2 pounds tilapia fillets
2/3 cup white wine or dry vermouth
4 tablespoons lemon juice
1. In a shallow dish, combine flour, parsley, and 1/4 teaspoon salt; mix well. In another shallow dish, beat eggs.
2. In a large skillet over medium heat, melt 1 tablespoon margarine.
3. Dip fish in flour mixture, then in egg, coating completely.
4. Sauté fish (in batches, if necessary) 3 minutes per side, or until golden, adding more margarine as needed. Remove fish to a paper towel-lined platter. Add any remaining margarine, wine, lemon juice, and remaining salt to skillet; mix well, then return fish to skillet.
5. Cook 2 to 3 minutes, or until sauce begins to thicken. Serve fish immediately with sauce.
We chose to make this with tilapia since it’s a mild white fish, which allows the taste of the sauce to really pop! Plus, since it’s nice and thin, it cooks super fast.
Choices/Exchanges, 1/2 carbohydrate, 4 lean protein
Calories 210, Calories From Fat 45, Total Fat 5.0g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol 155mg, Sodium 370mg, Potassium 550mg, Total Carbohydrates 9g, Fiber 0g, Sugar 0g, Protein 25g, Phosphorus 295mg
Serves 6, 1 taco per serving
Coleslaw
2 cups packaged coleslaw
1 orange, peeled, sectioned, and cut into 1/2-inch pieces
1/2 red bell pepper, chopped
1/4 red onion, chopped
3 tablespoons seasoned rice vinegar
2 tablespoons canola oil
1 tablespoon lime juice
Tacos
2 teaspoons chili powder
2 teaspoons cumin
1 teaspoon garlic powder
1/2 teaspoon salt
1-1/2 pounds white-fleshed fish fillets, cut into 1-inch pieces
1 tablespoon chopped cilantro
1 tablespoon lime juice
6 (6-inch) whole-wheat tortillas
1. In a large bowl, combine coleslaw ingredients; mix well. Cover and refrigerate.
2. In another large bowl, combine chili powder, cumin, garlic powder, and salt; mix well. Add the fish pieces and toss until evenly coated.
3. Lightly coat a large skillet with cooking spray. Over medium-high heat, sauté fish 6 to 8 minutes, or until it flakes easily with a fork, stirring occasionally. Sprinkle with cilantro and lime juice.
4. Place an equal amount of fish down the center of each tortilla. Top with coleslaw. Roll up tortillas; secure each with a toothpick. Serve immediately.
Choices/Exchanges, 1 1/2 carbohydrate, 3 lean protein, 1/2 fat
Calories 250, Calories From Fat 70, Total Fat 8.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 50mg, Sodium 420mg, Potassium 460mg, Total Carbohydrates 20g, Fiber 5g, Sugar 5g, Protein 23g, Phosphorus 235mg
Down-Home Tuna Noodle Casserole
Serves 6, 2 cups per serving
1/2 cup panko bread crumbs
3 tablespoons light, trans-fat-free margarine, melted and divided
2 (10.75-ounce cans) low-sodium cream of mushroom soup
1-1/2 cups fat-free milk
12 ounces small shell pasta, cooked and drained
2 (12-ounce) cans chunk tuna in water, drained and flaked
2 cups frozen chopped broccoli, thawed
1/2 teaspoon salt (optional)
1/2 teaspoon black pepper
1. Preheat oven to 350°F. Coat a 2-1/2-quart casserole dish with cooking spray.
2. In a small bowl, mix bread crumbs with 1 tablespoon melted margarine; set aside.
3. In a large bowl, combine soup and milk; mix well. Add cooked pasta, tuna, broccoli, remaining margarine, salt, if desired, and pepper. Pour mixture into prepared casserole dish, then top evenly with bread crumb mixture.
4. Bake 35 to 40 minutes, or until heated through. Serve immediately.
Choices/Exchanges, 3 starch, 1 carbohydrate, 3 lean protein
Calories 440, Calories From Fat 70, Total Fat 8.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 50mg, Sodium 440mg, Potassium 560mg, Total Carbohydrates 59g, Fiber 4g, Sugar 7g, Protein 33g, Phosphorus 330mg
Serves 4, 2 tomato halves per serving
3 tablespoons light mayonnaise
1 teaspoon lemon juice
1/4 teaspoon onion powder
1/8 teaspoon black pepper, plus extra for sprinkling
1 cup frozen cooked salad shrimp, thawed
2 teaspoons sliced fresh chives
4 plum tomatoes, halved and scooped out
1. In a medium bowl, combine mayonnaise, lemon juice, onion powder, and 1/8 teaspoon pepper. Stir in shrimp and chives; mix well.
2. Place tomato halves on a serving platter; spoon shrimp mixture evenly into tomato halves. Sprinkle with pepper and serve.
Choices/Exchanges, 1 lean protein, 1/2 fat
Calories 70, Calories From Fat 30, Total Fat 3.5g, Saturated Fat 0.5g, Trans Fat 0.0g, Cholesterol 45mg, Sodium 130mg, Potassium 160mg, Total Carbohydrates 4g, Fiber <1g, Sugar 2g, Protein 7g, Phosphorus 19mg
Serves 6, 1-1/4 cups per serving
1-3/4 cups reduced-sodium chicken broth
1-1/2 cups fat-free milk
1 cup grits
1 teaspoon salt (optional)
2 teaspoons olive oil
1 onion, thinly sliced
2 cloves garlic, minced
1 pound fresh or frozen medium shrimp, peeled and deveined (thawed if frozen)
1 tablespoon chopped fresh parsley
1/2 cup reduced-fat shredded Cheddar cheese
1. In a medium saucepan over medium-high heat, combine broth and milk; bring to a boil. Stir in grits and salt, if desired; reduce heat to low, cover, and simmer 15 to 20 minutes, or until grits are thickened, stirring occasionally.
2. Meanwhile, in a large skillet over medium heat, heat oil. Add onion and garlic; cook about 5 minutes, or until onion is tender and lightly browned, stirring occasionally. Remove from skillet and set aside.
3. Add shrimp to hot skillet; cook over medium heat 2 to 4 minutes, or until shrimp are pink, turning occasionally. Stir in onion mixture and parsley.
4. Divide grits evenly among 6 shallow bowls; top with shrimp mixture, sprinkle with cheese, and serve.
Choices/Exchanges, 2 starch, 2 lean protein
Calories 260, Calories From Fat 45, Total Fat 5.0g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol 120mg, Sodium 320mg, Potassium 410mg, Total Carbohydrates 29g, Fiber <1g, Sugar 5g, Protein 23g, Phosphorus 345mg
Serves 8, 2 cups per serving
8 cups water
1 pound new potatoes (about 2 inches in diameter), halved
1 onion, cut into 6 wedges
2 celery stalks, quartered
1-1/2 tablespoons reduced-sodium seafood seasoning
1/2 teaspoon cayenne pepper
3 ears corn, cut into quarters
8 ounces lean smoked turkey sausage, cut into 3/4-inch slices
1 pound large shrimp, peeled and deveined
1. In a 6- to 8-quart Dutch oven or soup pot over high heat, combine water, potatoes, onion, celery, seafood seasoning, and cayenne pepper; cover and bring to a boil. Cook 8 minutes.
2. Add corn and sausage and cook, covered, 6 more minutes.
3. Add shrimp; reduce heat to simmer. Cook, covered, 2 to 3 more minutes, or until shrimp turn pink and the potatoes are tender, stirring occasionally.
4. Drain liquid from pot, reserving some for dunking (see note); serve immediately.
Choices/Exchanges, 1 1/2 starch, 2 lean protein
Calories 190, Calories From Fat 35, Total Fat 4.0g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol 90mg, Sodium 600mg, Potassium 480mg, Total Carbohydrates 22g, Fiber 3g, Sugar 4g, Protein 15g, Phosphorus 225mg
Serves 4, 1 cup per serving
1 large apple, cored and diced
2 teaspoons lemon juice
1/2 pound large shrimp, peeled and deveined, cooked and diced
3/4 cup seedless red grapes, halved
1/2 cup diced celery
1/4 cup reduced-fat mayonnaise
1/4 teaspoon salt
1/2 teaspoon dill weed
1. In a small bowl, toss diced apple with lemon juice to prevent browning.
2. In a large bowl, combine the remaining ingredients; add apple and toss gently. Serve or refrigerate until ready to serve.
Choices/Exchanges, 1 fruit, 2 lean protein, 1/2 fat
Calories 160, Calories From Fat 50, Total Fat 6.0g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol 105mg, Sodium 390mg, Potassium 260mg, Total Carbohydrates 17g, Fiber 2g, Sugar 11g, Protein 12g, Phosphorus 95mg
Serves 4, 1 piece per serving
1 large head cauliflower
2 cups (8 ounces) fat-free shredded mozzarella cheese, divided
2 eggs, lightly beaten
2 cloves garlic, minced
1/2 teaspoon onion powder
1/2 teaspoon Italian seasoning
1/8 teaspoon salt (optional)
1/8 teaspoon black pepper
1-1/2 tablespoons pesto sauce
1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
2. Chop cauliflower into chunks, place in a microwaveable bowl, cover, and microwave 5 minutes, or until soft; let cool.
3. Place cauliflower in a food processor or blender and process until it reaches the consistency of mashed potatoes.
4. In a bowl, combine cauliflower, 1 cup cheese, eggs, garlic, onion powder, Italian seasoning, salt, if desired, and pepper until well mixed. Spread mixture in a 1/2-inch-thick layer on prepared baking sheet. Top with remaining cheese and drizzle with pesto sauce.
5. Bake 20 to 25 minutes, or until golden. Cut into 4 pieces and serve immediately.
Choices/Exchanges, 1 carbohydrate, 3 lean protein
Calories 210, Calories From Fat 45, Total Fat 5.0g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol 120mg, Sodium 560mg, Potassium 760mg, Total Carbohydrates 15g, Fiber 6g, Sugar 6g, Protein 26g, Phosphorus 515mg
Serves 6, 2 cups per serving
1 cup fat-free milk
1-1/2 tablespoons cornstarch
1 cup reduced-sodium chicken broth
2 ounces reduced-fat cream cheese
1/2 teaspoon garlic powder
1/8 teaspoon salt
1/4 teaspoon black pepper
1/2 cup reduced-fat grated Parmesan cheese
8 ounces penne, cooked and drained
3 cups frozen peas, thawed
8 ounces boneless, skinless chicken breast, cooked and diced
1. In a large saucepan, whisk milk and cornstarch until smooth. Whisk in broth and place over low heat. Add cream cheese, garlic powder, salt, and pepper. Bring to a low simmer, and cook until sauce thickens, about 4 minutes. Whisk in Parmesan cheese and cook 1 to 2 more minutes, or until sauce is smooth.
2. Add penne pasta, peas, and chicken, stirring about 5 minutes, or until heated through.
Choices/Exchanges, 2 1/2 starch, 2 lean protein
Calories 290, Calories From Fat 45, Total Fat 5.0g, Saturated Fat 2.5g, Trans Fat 0.0g, Cholesterol 40mg, Sodium 280mg, Potassium 230mg, Total Carbohydrates 37g, Fiber 2g, Sugar 3g, Protein 22g, Phosphorus 160mg
Serves 6, 2 cups per serving
12 ounces linguine pasta, uncooked, broken in half (see note)
1 (28-ounce) can diced tomatoes
1 onion, thinly sliced
4 cloves garlic, thinly sliced
4-1/2 cups reduced-sodium chicken broth
2 teaspoons dried oregano
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon salt
2 tablespoons olive oil
2 tablespoons chopped fresh basil
1 tablespoon grated Parmesan cheese
1. In a soup pot, place linguine, tomatoes, onion, and garlic. Pour in broth and sprinkle with oregano, crushed red pepper flakes, and salt. Drizzle top with oil and cover.
2. Bring to a boil over medium-high heat, reduce heat to low, and simmer 10 minutes, stirring every 2 to 3 minutes, or until liquid is almost gone. Stir in basil, sprinkle with Parmesan cheese, and serve.
Choices/Exchanges, 2 1/2 starch, 1 vegetable, 1 fat
Calories 290, Calories From Fat 60, Total Fat 7.0g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol 0g, Sodium 340mg, Potassium 530mg, Total Carbohydrates 46g, Fiber 3g, Sugar 4g, Protein 12g, Phosphorus 95mg
Serves 6, 1 piece per serving
1 (10.75-ounce) can reduced-fat condensed cream of mushroom soup
4 ounces fat-free cream cheese, softened
1 (15-ounce) container low-fat ricotta cheese
1/2 teaspoon garlic powder
2 tablespoons chopped fresh basil
1 large zucchini, thinly sliced
1 (9-ounce) package frozen chopped spinach, thawed and squeezed dry
1 cup shredded carrot
6 uncooked lasagna noodles
1 cup (4 ounces) reduced-fat shredded mozzarella cheese, divided
1. Preheat oven to 350°F. Coat a 9 × 13-inch baking dish with cooking spray.
2. In a large bowl, combine soup, cream cheese, ricotta cheese, garlic powder, and basil; add vegetables and mix well.
3. Spread 1/3 of vegetable mixture in bottom of prepared baking dish. Lay 3 uncooked lasagna noodles onto vegetable mixture. Spread 1/3 more of vegetable mixture over noodles. Sprinkle with 1/2 cup mozzarella cheese. Press remaining lasagna noodles over top and cover with remaining vegetable mixture. Cover tightly with aluminum foil.
4. Bake 1 hour and 20 minutes. Remove foil and sprinkle with remaining mozzarella cheese. Return to oven and bake 5 more minutes, or until cheese is melted. Cut into 6 pieces and serve.
Yes, we do mean uncooked lasagna noodles. The moisture in the veggie mixture will cook the noodles to al dente perfection, plus it helps prevent the lasagna from getting watery from all the veggies. Mangia!
Choices/Exchanges, 2 1/2 carbohydrate, 3 lean protein
Calories 300, Calories From Fat 70, Total Fat 8.0g, Saturated Fat 3.0g, Trans Fat 0.0g, Cholesterol 25mg, Sodium 380mg, Potassium 500mg, Total Carbohydrates 36g, Fiber 4g, Sugar 8g, Protein 22g, Phosphorus 275mg
Serves 8, 1 slice per serving
1 tablespoon canola oil
1 pound boneless, skinless chicken breast halves, cut into 1/2-inch chunks
1 sweet onion, thinly sliced
1 red bell pepper, chopped
1 cup frozen corn, thawed
1/2 teaspoon salt (optional)
1/2 cup barbecue sauce
2 tablespoons canned chopped green chilies, drained
1 (10-ounce) package prebaked whole-wheat pizza crust
3/4 cup (3 ounces) reduced-fat shredded Cheddar cheese
1 tablespoon chopped cilantro
1. Preheat oven to 450°F.
2. In a large skillet over medium heat, heat oil. Add chicken, onion, bell peppers, and corn; sprinkle with salt, if desired, and sauté 5 to 7 minutes, or until chicken is cooked through. Drain excess liquid.
3. Remove from heat and add barbecue sauce and green chilies; mix until well combined.
4. Spoon chicken mixture evenly over pizza crust; sprinkle with cheese.
5. Bake 10 to 12 minutes, or until crust is crisp and cheese is melted. Sprinkle with cilantro, cut into 8 slices, and serve.
Choices/Exchanges, 1 1/2 carbohydrate, 2 lean protein, 1/2 fat
Calories 230, Calories From Fat 50, Total Fat 6.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 40mg, Sodium 520mg, Potassium 290mg, Total Carbohydrates 25g, Fiber 4g, Sugar 5g, Protein 20g, Phosphorus 220mg
Serves 5, 1 patty per serving
1/4 cup quinoa
1/2 cup water
1 (15-ounce) can black beans, rinsed and drained
1/2 cup bread crumbs
1/4 cup diced yellow or red bell pepper
2 tablespoons minced onion
2 cloves garlic, minced
2 teaspoons ground cumin
1/2 teaspoon salt
2 teaspoons hot pepper sauce
1 egg
1. Preheat oven to 350°F. Lightly coat a baking sheet with cooking spray.
2. In a saucepan over high heat, bring quinoa and water to a boil. Reduce heat to medium-low, cover, and simmer 15 to 20 minutes, or until quinoa is tender and water has been absorbed.
3. In a medium bowl, roughly mash the black beans with a fork, leaving some whole beans in a paste-like mixture.
4. In a large bowl, combine quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce, and egg; add black beans. Using your hands, mix well and form mixture into 5 patties. Place patties on prepared baking sheet.
5. Bake 12 to 15 minutes, or until crunchy on the outside and heated through.
Choices/Exchanges, 1 1/2 starch, 1 lean protein
Calories 170, Calories From Fat 25, Total Fat 3.0g, Saturated Fat 0.5g, Trans Fat 0.0g, Cholesterol 40mg, Sodium 390mg, Potassium 150mg, Total Carbohydrates 28g, Fiber 6g, Sugar 2g, Protein 9g, Phosphorus 80mg