Healthy Entrees
Turkey Florentine Sandwiches
Upgrade a lunchtime classic to a dinnertime feast with a few fancy yet simple tweaks.
KAREN REYNOLDS RUTHERFORDTON, NORTH CAROLINA
Teacher, Isothermal Community College, Spindale, North Carolina
PREP/TOTAL TIME: 20 MINUTES MAKES: 2 SERVINGS
½ cup sliced fresh mushrooms
2 teaspoons olive oil
1 cup fresh baby spinach
2 garlic cloves, minced
4 ounces sliced deli turkey breast
2 slices part-skim mozzarella cheese
4 slices whole wheat bread
Cooking spray
1. In a nonstick skillet, saute mushrooms in oil until tender. Add spinach and garlic; cook 1 minute longer.
2. Layer the spinach mixture, turkey and cheese on two bread slices; top with remaining bread. Spritz outsides of sandwiches with cooking spray. Cook on a panini maker or indoor grill for 4-5 minutes or until bread is browned and cheese is melted.
Nutrition Facts: 1 sandwich equals 346 calories, 14 g fat (5 g saturated fat), 35 mg cholesterol, 937 mg sodium, 27 g carbohydrate, 4 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
Barbecued Chicken-Stuffed Potatoes
This tasty dish combines some of my favorite things: the toppings for supreme nachos, tender chicken and the warm comfort of a baked potato. We serve stuffed baked potatoes or a baked potato bar at wintertime potluck lunches in the teachers’ lounge.
—ELLEN FINGER LANCASTER, PENNSYLVANIA
Teacher, Penn Manor School District, Lancaster, Pennsylvania
PREP/TOTAL TIME: 30 MINUTES MAKES: 8 SERVINGS
4 large potatoes
Cooking spray
1 teaspoon garlic salt with parsley
1½ cups cubed cooked chicken breast
⅔ cup barbecue sauce
1 can (16 ounces) chili beans, undrained
1 can (2¼ ounces) sliced ripe olives, drained
2 green onions, sliced
1½ cups (6 ounces) shredded reduced-fat Colby-Monterey Jack cheese
2 plum tomatoes, chopped
½ cup reduced-fat sour cream
1. Scrub and pierce potatoes. Coat with cooking spray and rub with garlic salt with parsley; place on a microwave-safe plate. Microwave, uncovered, on high for 18-22 minutes or until tender, turning once.
2. Cut each potato in half lengthwise. Scoop out the pulp, leaving ½-in. shells. Discard pulp or save for another use.
3. In a large bowl, combine chicken and barbecue sauce. Spoon into potato shells. Top with beans, olives and green onions; sprinkle with cheese. Place on a baking sheet. Bake, uncovered, at 375° for 10-12 minutes or until heated through. Serve with tomatoes and sour cream.
Editor’s Note: This recipe was tested in a 1,100-watt microwave.
Nutrition Facts: 1 stuffed potato half equals 237 calories, 8 g fat (4 g saturated fat), 36 mg cholesterol, 737 mg sodium, 25 g carbohydrate, 5 g fiber, 19 g protein.
Diabetic Exchanges: 2 lean meat, 1½ starch, ½ fat.
Tuscan Portobello Stew
My heart-healthy, one-skillet meal is quick and easy to prepare yet elegant enough for company. Vegetarian teachers and students alike appreciate this stew at school potlucks.
—JANE SIEMON VIROQUA, WISCONSIN
Teacher, Youth Initiative High School, Viroqua, Wisconsin
PREP: 20 MINUTES COOK: 20 MINUTES MAKES: 4 SERVINGS
2 large portobello mushrooms, coarsely chopped
1 medium onion, chopped
3 garlic cloves, minced
2 tablespoons olive oil
½ cup white wine or vegetable broth
1 can (28 ounces) diced tomatoes, undrained
2 cups chopped fresh kale
1 bay leaf
1 teaspoon dried thyme
½ teaspoon dried basil
½ teaspoon dried rosemary, crushed
¼ teaspoon salt
¼ teaspoon pepper
2 cans (15 ounces each) white kidney or cannellini beans, rinsed and drained
1. In a large skillet, saute the mushrooms, onion and garlic in oil until tender. Add the wine. Bring to a boil; cook until liquid is reduced by half. Stir in the tomatoes, kale and seasonings. Bring to a boil. Reduce heat; cover and simmer for 8-10 minutes.
2. Add beans; heat through. Discard bay leaf.
Nutrition Facts: 1¼ cups stew equals 309 calories, 8 g fat (1 g saturated fat), 0 cholesterol, 672 mg sodium, 46 g carbohydrate, 13 g fiber, 12 g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1½ fat, 1 lean meat.
Weeknight Pasta Supper
After a long day at school, I want something that is healthy but also quick to prepare; this pasta dish fits my needs.
—CATHY RAU NEWPORT, OREGON
PREP: 20 MINUTES COOK: 20 MINUTES MAKES: 4 SERVINGS
3 cups uncooked bow tie pasta
10 ounces lean ground turkey
8 ounces sliced baby portobello mushrooms
2 garlic cloves, minced
2 teaspoons olive oil
1 can (14½ ounces) fire-roasted diced tomatoes, undrained
¼ cup dry red wine or chicken broth
5 pitted Greek olives, chopped
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried parsley flakes
½ teaspoon salt
⅛ teaspoon coarsely ground pepper
2 cups fresh baby spinach, chopped
1 tablespoon grated Parmesan cheese
1. Cook pasta according to the package directions.
2. Meanwhile, in a large nonstick skillet, cook turkey until no longer pink; drain. Remove meat; set aside and keep warm.
3. In the same skillet, cook mushrooms and garlic in oil until tender. Stir in the tomatoes, wine, olives, seasonings and turkey. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.
4. Drain pasta. Stir into turkey mixture. Stir in spinach; cook 1-2 minutes longer or until spinach is wilted. Sprinkle with cheese.
Nutrition Facts: 1½ cups equal 411 calories, 11 g fat (3 g saturated fat), 57 mg cholesterol, 751 mg sodium, 52 g carbohydrate, 4 g fiber, 24 g protein.
“I’m the media assistant, more commonly known as librarian, and technology instructor at Sam Case Primary. I love my job because I get to work with kids and hopefully make a difference in their education and their lives. The best part of my day is getting to read stories to the kids. Sam Case Primary is more than a school, it’s family. I lost my husband a few years ago to cancer, and it was my Sam Case family that helped get me through. I don’t know what I would have done without the love and support of the staff, students and families.”
—CATHY RAU NEWPORT, OREGON
Staff, Sam Case Primary School, Newport, Oregon
Taco Salad Tacos
I was making tacos one night and noticed I was out of spicy taco sauce. Using a combination of spices and fat-free Catalina salad dressing saved our family taco night!
—CHERYL PLAINTE PRUDENVILLE, MICHIGAN
PREP/TOTAL TIME: 30 MINUTES MAKES: 4 SERVINGS
1 pound extra-lean ground beef (95% lean)
1 medium onion, chopped
1 tablespoon chili powder
1 teaspoon garlic powder
1 teaspoon reduced-sodium beef bouillon granules
1 teaspoon ground cumin
¼ teaspoon salt
SALAD
3 cups torn romaine
1 large tomato, seeded and chopped
1 medium sweet orange pepper, chopped
3 green onions, chopped
8 taco shells, warmed
½ cup fat-free Catalina salad dressing
Shredded reduced-fat Colby-Monterey Jack cheese and reduced-fat sour cream, optional
1. In a large skillet, cook beef and onion over medium heat until the meat is no longer pink. Stir in the chili powder, garlic powder, bouillon, cumin and salt; remove from the heat.
2. In a large bowl, combine the romaine, tomato, orange pepper and green onions. Spoon beef mixture into taco shells; top with salad mixture. Drizzle with dressing. Serve with cheese and sour cream if desired.
Nutrition Facts: 2 tacos (calculated without cheese and sour cream) equal 334 calories, 11 g fat (4 g saturated fat), 65 mg cholesterol, 722 mg sodium, 33 g carbohydrate, 6 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1½ starch.
Curried Chicken Sloppy Joes
These delicious sloppy joes pack a burst of unexpected flavors in every bite. They’ll surely jazz up your sloppy joe repertoire. For potlucks, keep the chicken mixture warm in a slow cooker and allow everyone to fill their own buns.
—JAMIE MILLER MAPLE GROVE, MINNESOTA
Volunteer, Heritage Christian Academy, Maple Grove, Minnesota
PREP: 20 MINUTES COOK: 30 MINUTES MAKES: 10 SERVINGS
1¼ pounds ground chicken
1 cup chopped sweet onion
½ cup chopped sweet orange pepper
2 garlic cloves, minced
1 tablespoon olive oil
2 teaspoons curry powder
1 teaspoon minced fresh gingerroot
½ teaspoon coarsely ground pepper
¼ teaspoon salt
1 can (14½ ounces) petite diced tomatoes, undrained
1 medium tart apple, peeled and diced
½ cup golden raisins
3 tablespoons mango chutney
¼ cup reduced-fat mayonnaise
1 tablespoon Dijon mustard
10 whole wheat hamburger buns, split
1. In a large nonstick skillet, cook the chicken over medium heat until no longer pink; drain and set aside.
2. In the same skillet, cook the onion, pepper and garlic in oil until tender. Stir in the curry, ginger, pepper and salt; cook 1 minute longer.
3. Stir in the tomatoes, apple and raisins; bring to a boil. Reduce heat; simmer, uncovered, for 6-8 minutes. Stir in the chutney, mayonnaise, mustard and chicken; heat through. Serve on buns.
Nutrition Facts: 1 sandwich equals 288 calories, 10 g fat (2 g saturated fat), 40 mg cholesterol, 486 mg sodium, 39 g carbohydrate, 5 g fiber, 14 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable, ½ fat.
Mediterranean Cod
As teachers, our summers should be filled with relaxation, but often that is not the case. On the rare occasion that my teacher friends and I get to sit on the deck and enjoy a summer lunch, this is what we always have. We each take a bundle and eat right out of the parchment paper. Makes cleanup very easy!
—MELISSA CHILTON HARLOWTON, MONTANA
PREP: 25 MINUTES BAKE: 15 MINUTES MAKES: 4 SERVINGS
4 cups shredded cabbage
1 large sweet onion, thinly sliced
4 garlic cloves, minced
4 cod fillets (6 ounces each)
¼ cup pitted Greek olives, chopped
½ cup crumbled feta cheese
¼ teaspoon salt
¼ teaspoon pepper
4 teaspoons olive oil
1. Cut parchment paper or heavy-duty foil into four 18-in. x 12-in. pieces; place 1 cup cabbage on each. Top with onion, garlic, cod, olives, cheese, salt and pepper; drizzle with oil.
2. Fold parchment paper over fish. Bring edges of paper together on all sides and crimp to seal, forming a large packet. Repeat with remaining ingredients. Place on baking sheets.
3. Bake at 450° for 12-15 minutes or until fish flakes easily with a fork. Open packets carefully to allow steam to escape.
Nutrition Facts: 1 packet equals 270 calories, 10 g fat (3 g saturated fat), 72 mg cholesterol, 532 mg sodium, 12 g carbohydrate, 3 g fiber, 31 g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 2 fat.
California Chicken Salad
All the fruit in this salad gives it a natural sweetness. I use whole wheat pasta for added fiber. Since I purchase cooked chicken breast at the store, I only have to cook the pasta for a healthy, delectable dinner. With its minimal cooking, this entree is great for the summer.
—REGINA REYNOLDS STRUTHERS, OHIO
Staff, Canfield Village Middle School, Canfield, Ohio
PREP/TOTAL TIME: 30 MINUTES MAKES: 14 SERVINGS
2 cups uncooked whole wheat spiral pasta
¼ cup mayonnaise
¼ cup sour cream
4½ teaspoons 2% milk
1 tablespoon sugar
1 tablespoon balsamic vinegar
1 teaspoon salt
¼ teaspoon pepper
2 cups cubed cooked chicken breast
1 large tart apple, chopped
1 cup green grapes, halved
½ cup unsweetened pineapple tidbits
⅓ cup mandarin oranges
1 celery rib, finely chopped
14 Boston or Bibb lettuce leaves
1. Cook pasta according to the package directions. Drain pasta and rinse in cold water.
2. In a large bowl, combine mayonnaise, sour cream, milk, sugar, vinegar, salt and pepper. Stir in chicken, apple, grapes, pineapple, oranges, celery and cooked pasta. Chill until serving.
3. Spoon ½ cup onto each lettuce leaf.
Nutrition Facts: ½ cup chicken salad equals 127 calories, 5 g fat (1 g saturated fat), 20 mg cholesterol, 209 mg sodium, 13 g carbohydrate, 2 g fiber, 8 g protein. Diabetic Exchanges: 1 lean meat, ½ starch, ½ fruit, ½ fat.
Pork Medallions with Squash & Greens
The colors of the dish remind me of autumn, my favorite season. Butternut squash is nutritious as well as colorful. This is an example of cooking it a way other than mashed and sweetened. The pork tenderloin medallions are mildly seasoned with rosemary and are very tender.
—LOUISE NOWAK COLUMBIA, CONNECTICUT
Teacher, Horace W. Porter School, Columbia, Connecticut
PREP: 35 MINUTES COOK: 10 MINUTES MAKES: 8 SERVINGS
2 quarts water
4 cups chopped mustard greens
1 medium butternut squash, peeled and cut into ½-inch cubes
3 medium leeks (white portion only), halved and sliced
3 tablespoons olive oil
2 garlic cloves, minced
⅛ teaspoon crushed red pepper flakes
1½ cups reduced-sodium chicken broth
½ teaspoon salt
PORK MEDALLIONS
2 pork tenderloins (¾ pound each), cut into eight slices
⅓ cup all-purpose flour
½ teaspoon salt
¼ teaspoon pepper
¼ teaspoon dried rosemary, crushed
1 teaspoon cornstarch
½ cup apple cider or juice
⅓ cup reduced-sodium chicken broth
1 tablespoon olive oil
1 tablespoon butter
1 medium tart apple, peeled and chopped
1. In a large saucepan, bring water to a boil. Add mustard greens; cook, uncovered, for 3-5 minutes or until tender.
2. Meanwhile, in a Dutch oven, saute squash and leeks in oil until tender. Add garlic and pepper flakes; saute 1 minute longer. Stir in broth and salt. Bring to a boil. Reduce heat; simmer, uncovered, for 8 minutes or until liquid has almost evaporated. Drain greens and add to squash mixture; set aside and keep warm.
3. Cover the pork with plastic wrap. Flatten to ¼-in. thickness. Remove plastic. In a large resealable plastic bag, combine the flour, salt, pepper and rosemary. Add pork, a few pieces at a time, and shake to coat.
4. In a small bowl, whisk the cornstarch, apple cider and broth until smooth; set aside.
5. In a large skillet, cook pork in oil and butter until meat juices run clear. Remove and keep warm. Add the apple to the pan; cook and stir for 2-4 minutes or until crisp-tender.
6. Stir cornstarch mixture; add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add the pork; heat through. Top with apple mixture; serve with squash mixture.
Nutrition Facts: 3 ounces cooked pork with ¾ cup squash mixture equals 272 calories, 11 g fat (3 g saturated fat), 51 mg cholesterol, 669 mg sodium, 24 g carbohydrate, 5 g fiber, 20 g protein. Diabetic Exchanges: 2 lean meat, 1½ starch, 1½ fat.
Tender Salsa Beef
This is my Mexican-style twist on comfort food. To keep it kid-friendly, use mild salsa.
—STACIE STAMPER NORTH WILKESBORO, NORTH CAROLINA
PREP: 15 MINUTES COOK: 8 HOURS MAKES: 8 SERVINGS
1½ pounds beef stew meat, cut into ¾-inch cubes
2 cups salsa
1 tablespoon brown sugar
1 tablespoon reduced-sodium soy sauce
1 garlic clove, minced
4 cups hot cooked brown rice
1. In a 3-qt. slow cooker, combine the beef, salsa, brown sugar, soy sauce and garlic. Cover and cook on low for 8-10 hours or until meat is tender. Using a slotted spoon, serve beef with rice.
Nutrition Facts: ½ cup beef mixture with ½ cup rice equals 259 calories, 7 g fat (2 g saturated fat), 53 mg cholesterol, 356 mg sodium, 28 g carbohydrate, 2 g fiber, 19 g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
Herbed Salmon Fillets
On a busy day, I turn to this sensational salmon recipe for dinner. It’s fast, healthy and tastes great.
—KAREN ENSIGN PROVIDENCE, UTAH
PREP/TOTAL TIME: 30 MINUTES MAKES: 8 SERVINGS
2½ pounds salmon fillet
1 tablespoon minced fresh parsley
1 tablespoon minced fresh thyme
1 tablespoon olive oil
3 garlic cloves, minced
2 teaspoons grated lemon peel
2 teaspoons grated lime peel
½ teaspoon salt
½ teaspoon pepper
1. Place salmon on a large baking sheet coated with cooking spray. In a small bowl, combine the remaining ingredients; spread over fillet. Bake at 400° for 12-14 minutes or until fish flakes easily with a fork. Cut salmon into eight pieces.
Nutrition Facts: 3 ounces cooked salmon equals 238 calories, 15 g fat (3 g saturated fat), 71 mg cholesterol, 219 mg sodium, 1 g carbohydrate, trace fiber, 24 g protein. Diabetic Exchanges: 4 lean meat, 1 fat.
“I am a third-grade teacher at Mountainside Elementary in Mendon, Utah. This is my first year there, as well as my first year as a teacher. The best part of being a teacher is the students—I love my students!”
—KAREN ENSIGN PROVIDENCE, UTAH
Teacher, Mountainside Elementary School, Mendon, Utah
Honey-Glazed Pork Tenderloins
Honey, smoky chipotle pepper and soy sauce help to flavor this no-fuss pork tenderloin. Serve it with veggies or rice for a satisfying meal.
—DIANE COTTON FRANKLIN, NORTH CAROLINA
Teacher, South Macon Elementary School, Franklin, North Carolina
PREP: 15 MINUTES BAKE: 20 MINUTES MAKES: 6 SERVINGS
½ teaspoon garlic powder
½ teaspoon ground chipotle pepper
½ teaspoon pepper
2 pork tenderloins (1 pound each)
1 tablespoon canola oil
½ cup honey
2 tablespoons reduced-sodium soy sauce
1 tablespoon balsamic vinegar
1 teaspoon sesame oil
1. Combine the first three ingredients; rub over pork. In a large ovenproof skillet, brown pork in canola oil on all sides.
2. In a small bowl, combine the honey, soy sauce, vinegar and sesame oil; spoon over pork. Bake, uncovered, at 350° for 20-25 minutes or until a thermometer reads 145°, basting occasionally with pan juices. Let stand for 5 minutes before slicing.
Nutrition Facts: 4 ounces cooked pork equals 288 calories, 8 g fat (2 g saturated fat), 84 mg cholesterol, 265 mg sodium, 24 g carbohydrate, trace fiber, 31 g protein. Diabetic Exchanges: 4 lean meat, 1 starch, ½ fat.
Vegetable Beef Stew
This was one of my Lebanese grandmother’s original recipes. It is one of my family’s favorite winter meals, so we have it often in our home. This enables me to indulge in memories of her and the wonderful aromas and flavors I associated with her kitchen.
—MARY ROBBINS CLARKSVILLE, ARKANSAS
Teacher, Westside Elementary School, Hartman, Arkansas
PREP: 25 MINUTES COOK: 2½ HOURS MAKES: 14 SERVINGS
1½ pounds boneless beef chuck roast
1 tablespoon canola oil
1 large sweet onion, chopped
3 garlic cloves, peeled and sliced
3 cups water, divided
1 can (28 ounces) diced tomatoes, undrained
1 medium eggplant, peeled and cut into ¾-inch cubes
2 medium potatoes, peeled and cut into ¾-inch cubes
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 can (15 ounces) tomato sauce
1 teaspoon ground cinnamon
⅛ teaspoon salt
⅛ teaspoon pepper
1 package (16 ounces) frozen sliced okra, thawed
1½ cups frozen cut green beans, thawed
4½ cups uncooked egg noodles
1. In a stockpot, brown the roast in oil on all sides. Remove and set aside. Add onion and garlic to the pan; cook until tender. Return meat to the pan. Add 2 cups water. Bring to a boil. Reduce heat; cover and simmer for 1½ to 2 hours or until meat is tender.
2. Remove meat to a cutting board. Cut into ¾-in. pieces; return to pan. Stir in the tomatoes, eggplant, potatoes, beans, tomato sauce, cinnamon, salt, pepper and remaining water.
3. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until vegetables are tender, adding the okra and green beans during the last 5 minutes of cooking. Meanwhile, cook the noodles according to package directions. Serve with stew.
Nutrition Facts: 1 cup stew with ⅓ cup noodles equals 248 calories, 7 g fat (2 g saturated fat), 45 mg cholesterol, 315 mg sodium, 32 g carbohydrate, 6 g fiber, 16 g protein. Diabetic Exchanges: 2 lean meat, 1½ starch, 1 vegetable.
Savory Oven-Fried Chicken
You won’t believe how moist this chicken is. It has a nicely seasoned crumb crust that bakes up to a golden color. It’s tasty, healthy and easy.
—RANEE BULLARD EVANS, GEORGIA
Teacher, Augusta Christian Schools, Martinez, Georgia
PREP: 20 MINUTES + MARINATING BAKE: 50 MINUTES MAKES: 4 SERVINGS
½ cup buttermilk
1 tablespoon Dijon mustard
2 garlic cloves, minced
1 teaspoon hot pepper sauce
4 bone-in chicken breast halves (12 ounces each), skin removed
½ cup whole wheat flour
1½ teaspoons paprika
1 teaspoon baking powder
1 teaspoon dried thyme
¼ teaspoon salt
¼ teaspoon pepper
Cooking spray
1. In a large resealable plastic bag, combine the buttermilk, mustard, garlic and pepper sauce. Add chicken; seal bag and turn to coat. Refrigerate for 8 hours or overnight. Drain and discard marinade.
2. In a large resealable plastic bag, combine the flour, paprika, baking powder, thyme, salt and pepper. Add chicken, one piece at a time, and shake to coat.
3. Place chicken bone side down on a rack in a shallow baking pan. Spritz chicken with cooking spray. Bake, uncovered, at 425° for 50-60 minutes or until a thermometer reads 170°.
Nutrition Facts: 1 chicken breast half equals 355 calories, 8 g fat (2 g saturated fat), 153 mg cholesterol, 394 mg sodium, 10 g carbohydrate, 2 g fiber, 58 g protein.
Blackened Catfish with Mango Avocado Salsa
A delightful and tasty rub makes this quick recipe fantastic. While the fish is sitting to allow the flavors to blend, you can easily assemble the salsa. My family thinks this is marvelous.
—LAURA FISHER WESTFIELD, MASSACHUSETTS
Teacher, Southampton Road Elementary School, Westfield, Massachusetts
PREP: 20 MINUTES + CHILLING COOK: 10 MINUTES MAKES: 4 SERVINGS (2 CUPS SALSA)
2 teaspoons dried oregano
2 teaspoons ground cumin
2 teaspoons paprika
2¼ teaspoons pepper, divided
¾ teaspoon salt, divided
4 catfish fillets (6 ounces each)
1 medium mango, peeled and cubed
1 medium ripe avocado, peeled and cubed
⅓ cup finely chopped red onion
2 tablespoons minced fresh cilantro
2 tablespoons lime juice
2 teaspoons olive oil
1. Combine the oregano, cumin, paprika, 2 teaspoons pepper and ½ teaspoon salt; rub over the fillets. Refrigerate for at least 30 minutes.
2. Meanwhile, in a small bowl, combine the mango, avocado, red onion, cilantro, lime juice and remaining salt and pepper. Chill until serving.
3. In a large cast-iron skillet, cook fillets in oil over medium heat for 5-7 minutes on each side or until fish flakes easily with a fork. Serve with salsa.
Nutrition Facts: 1 fillet with ½ cup salsa equals 376 calories, 22 g fat (4 g saturated fat), 80 mg cholesterol, 541 mg sodium, 17 g carbohydrate, 6 g fiber, 28 g protein. Diabetic Exchanges: 5 lean meat, 1 starch, ½ fat.
Chipotle-Black Bean Chili
I love soup weather, and this chili is ideal to warm you up on a chilly or rainy day. The whole can of chipotles in adobo makes this a pretty spicy chili, but you can cut back and adjust to your taste.
—KARLA SHEELEY WORDEN, ILLINOIS
PREP: 20 MINUTES COOK: 1¼ HOURS MAKES: 10 SERVINGS (3 QUARTS)
1 tablespoon Creole seasoning
1 beef top sirloin steak (2 pounds), cut into ½-inch cubes
3 tablespoons olive oil
1 large sweet onion, chopped
3 chipotle peppers in adobo sauce, seeded and finely chopped
2 tablespoons minced garlic
⅓ cup masa harina
2 tablespoons chili powder
2 tablespoons Worcestershire sauce
1 tablespoon ground cumin
1 teaspoon ground cinnamon
¼ teaspoon salt
¼ teaspoon cayenne pepper
4 cups reduced-sodium beef broth
1 can (28 ounces) diced tomatoes, undrained
3 cans (15 ounces each) black beans, rinsed and drained
Shredded cheddar cheese and/or finely chopped red onion, optional
1. Place Creole seasoning in a large resealable plastic bag. Add beef, a few pieces at a time, and shake to coat.
2. In a Dutch oven, saute beef in oil in batches. Stir in the onion, chipotle peppers and garlic. Cook 3 minutes longer or until onion is tender. Drain.
3. Stir in masa harina, chili powder, Worcestershire sauce, cumin, cinnamon, salt and cayenne. Cook and stir for 3-5 minutes. Stir in the broth and tomatoes. Bring to a boil. Reduce heat; simmer, uncovered, for 45 minutes or until beef is tender.
4. Stir in beans; heat through. Garnish with cheddar cheese and/or red onion if desired.
Editor’s Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
Nutrition Facts: 1¼ cups chili (calculated without garnishes) equals 314 calories, 8 g fat (2 g saturated fat), 39 mg cholesterol, 900 mg sodium, 31 g carbohydrate, 8 g fiber, 28 g protein. Diabetic Exchanges: 4 lean meat, 2 starch.
“I would describe my roles as instructional coach and wannabe chef. Although this is my first year as an instructional coach, I’ve been in education for 18 years. I work with both teachers and students grades K-5. As an instructional coach, my role is to develop a partnership with teachers to improve instruction for their students. I love my position as a coach because I get the best of both worlds working with my peers, the teachers, and students.”
—KARLA SHEELEY WORDEN, ILLINOIS
Coach, Glasgow Elementary School, St. Louis, Missouri
Spicy Chicken Sausage Lettuce Wraps
I love dishes that you can put together and eat with your hands. I’ve found that kids really like this fresh-tasting chicken wrap.
—VANESSA CAMPBELL FORD, VIRGINIA
Teacher, Dinwiddie Middle School, Dinwiddie, Virginia
PREP: 25 MINUTES COOK: 10 MINUTES MAKES: 6 SERVINGS
2 cups coleslaw mix
2 cups shredded yellow summer squash
2 medium Asian or Bosc pears, chopped
¼ cup canola oil
3 tablespoons rice vinegar
1 teaspoon minced fresh gingerroot
1 teaspoon finely chopped crystallized ginger
½ teaspoon salt
1½ cups frozen pepper strips, thawed
1 small red onion, thinly sliced
1 package (12 ounces) fully cooked spicy chicken sausage links, cut into ½-inch slices
¼ cup Asian toasted sesame salad dressing
12 Bibb or Boston lettuce leaves
2 tablespoons minced fresh cilantro
1. In a large bowl, combine the coleslaw mix, squash and pears. Whisk together the oil, vinegar, ginger, crystallized ginger and salt; drizzle over slaw mixture. Toss to coat; set aside.
2. In a large nonstick skillet coated with cooking spray, saute peppers and onion until crisp-tender. Add the sausage; cook 4-5 minutes longer. Stir in the salad dressing; heat through.
3. Spoon the sausage mixture onto lettuce leaves. Top with slaw mixture; sprinkle with cilantro. Fold lettuce over filling.
Nutrition Facts: 2 lettuce wraps equal 273 calories, 16 g fat (2 g saturated fat), 37 mg cholesterol, 656 mg sodium, 19 g carbohydrate, 4 g fiber, 12 g protein. Diabetic Exchanges: 2½ fat, 2 lean meat, 1 starch.
Grilled Tandoori Chicken Kabobs
When I prepare this recipe for tandoori chicken, it brings back memories of my childhood and my rich Indian heritage. This has a nice spice level, but if you like your food on the mild side, then reduce each spice a little.
—RAVINDER AUJLA GRIDLEY, CALIFORNIA
Volunteer, Manzanita Elementary School, Gridley, California
PREP: 30 MINUTES + MARINATING GRILL: 10 MINUTES MAKES: 6 SERVINGS
1¼ cups plain yogurt
⅓ cup chopped onion
2 tablespoons lemon juice
2 garlic cloves, minced
2 teaspoons garam masala
2 teaspoons minced fresh gingerroot
1 teaspoon salt
1 teaspoon cayenne pepper
3 drops yellow food coloring, optional
3 drops red food coloring, optional
2 pounds boneless skinless chicken breasts, cut into 1-inch cubes
2 teaspoons minced fresh cilantro
1 medium lemon, cut into six wedges
1. In a large resealable plastic bag, combine the first eight ingredients. Add food coloring if desired. Add the chicken; seal bag and turn to coat. Refrigerate for at least 8 hours or overnight.
2. Drain and discard marinade. Thread chicken onto six metal or soaked wooden skewers. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack.
3. Grill chicken, covered, over medium heat or broil 4 in. from the heat for 10-15 minutes or until juices run clear, turning occasionally. Sprinkle with cilantro; garnish with lemon wedges.
Editor’s Note: Look for garam masala in the spice aisle.
Nutrition Facts: 1 kabob equals 192 calories, 5 g fat (2 g saturated fat), 88 mg cholesterol, 366 mg sodium, 4 g carbohydrate, trace fiber, 32 g protein. Diabetic Exchange: 4 lean meat.
Smoked Salmon Quiche
My son fishes for salmon on the Kenai River in Alaska and smokes much of what he catches. My mother passed this recipe on to me to help me find new ways to cook with salmon. Regular salmon also works in this quiche, but the smoked flavor can’t be beat!
—ROSE MARIE CHERVEN ANCHORAGE, ALASKA
Teacher, Anchorage School District, Anchorage, Alaska
PREP: 30 MINUTES BAKE: 35 MINUTES + STANDING MAKES: 8 SERVINGS
1 sheet refrigerated pie pastry
1 cup (4 ounces) shredded reduced-fat Swiss cheese
1 tablespoon all-purpose flour
3 plum tomatoes, seeded and chopped
2 tablespoons finely chopped onion
2 teaspoons canola oil
3 ounces smoked salmon fillets, flaked (about ½ cup)
4 eggs
1 cup whole milk
¼ teaspoon salt
1. On a lightly floured surface, unroll pastry. Transfer to a 9-in. pie plate. Trim pastry to ½ in. beyond edge of plate; flute edges.
2. In a small bowl, combine cheese and flour. Transfer to pastry.
3. In a large skillet, saute tomatoes and onion in oil just until tender. Remove from the heat; stir in salmon. Spoon over cheese mixture.
4. In a small bowl, whisk the eggs, milk and salt. Pour into pastry. Bake at 350° for 35-40 minutes or until a knife inserted near the center comes out clean. Let stand for 15 minutes before cutting.
Nutrition Facts: 1 piece equals 235 calories, 13 g fat (5 g saturated fat), 122 mg cholesterol, 348 mg sodium, 17 g carbohydrate, trace fiber, 12 g protein. Diabetic Exchanges: 2 medium-fat meat, 1 starch.
Pasta with Eggplant Sauce
This was my mother’s recipe and is a nice way to incorporate eggplant into a meal. The thick, chunky sauce is splendid. I like to have it with a glass of red wine, crusty Italian bread and a tossed salad.
—JEAN LAWRENCE ROCHESTER, NEW YORK
Staff, Cathedral School at Holy Rosary, Rochester, New York
PREP: 35 MINUTES COOK: 15 MINUTES MAKES: 6 SERVINGS
1 large eggplant, cut into 1-inch cubes
½ cup finely chopped onion
2 tablespoons minced fresh parsley
1 garlic clove, chopped
¼ cup olive oil
1 can (14½ ounces) Italian stewed tomatoes, cut up
½ cup dry red wine or chicken broth
1 can (6 ounces) Italian tomato paste
1 can (4½ ounces) sliced mushrooms, drained
1 teaspoon sugar
1 teaspoon dried oregano
½ teaspoon salt
¾ pound thin spaghetti
Grated Parmesan cheese
1. In a Dutch oven, saute the eggplant, onion, parsley and garlic in oil until tender.
2. Stir in tomatoes, wine, tomato paste, mushrooms, sugar, oregano and salt. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes or until thickened, stirring occasionally.
3. Meanwhile, cook pasta according to the package directions. Drain pasta. Serve with sauce. Sprinkle with cheese.
Nutrition Facts: ¾ cup pasta with ⅔ cup sauce (calculated without Parmesan cheese) equals 385 calories, 11 g fat (1 g saturated fat), 0 cholesterol, 782 mg sodium, 61 g carbohydrate, 7 g fiber, 11 g protein.
Chicken & Tortellini Spinach Salad
Not only is this attractive salad easy to make, but it is delicious, light and satisfying.
—MICHELLE ASHTON ST. JOHNS, ARIZONA
PREP: 25 MINUTES COOK: 15 MINUTES MAKES: 9 SERVINGS
2 packages (9 ounces each) refrigerated cheese tortellini
2 packages (6 ounces each) fresh baby spinach
1 package (22 ounces) frozen grilled chicken breast strips, cut into 1-inch pieces
12 slices red onion, halved
1 cup dried cranberries
1 cup (4 ounces) crumbled feta cheese
BALSAMIC VINAIGRETTE
⅓ cup olive oil
⅓ cup balsamic vinegar
1 tablespoon tomato paste
2 garlic cloves, minced
1 teaspoon dried oregano
⅛ teaspoon salt
⅛ teaspoon pepper
¼ cup grated Parmesan cheese
1. In a large saucepan, cook tortellini according to package directions. Meanwhile, in a large bowl, combine the spinach, chicken, onion, cranberries and feta cheese. Drain pasta. Cool for 5 minutes. Add to spinach mixture.
2. For vinaigrette, in a small bowl, whisk oil, vinegar, tomato paste, garlic, oregano, salt and pepper. Pour over spinach mixture; gently toss to coat. Sprinkle with Parmesan cheese.
Nutrition Facts: 2 cups salad equals 432 calories, 17 g fat (6 g saturated fat), 74 mg cholesterol, 820 mg sodium, 43 g carbohydrate, 4 g fiber, 30 g protein. Diabetic Exchanges: 3 lean meat, 2½ starch, 1½ fat, 1 vegetable.
“I am a librarian and intervention aide for kindergarten through third grade. I am very proud of the school’s reading achievements. We are a ‘Reading First’ school and have been very successful with the program!”
—MICHELLE ASHTON ST. JOHNS, ARIZONA
Staff, Coronado Elementary School, St. Johns, Arizona
Lime-Cilantro Marinade for Chicken
This marinade is low-calorie and low-sodium. It is wonderful for chicken, but you can also use it on pork or fish.
—ROZ WALTON AUBURN, MAINE
Staff, Auburn School Department, Auburn, Maine
PREP: 5 MINUTES + MARINATING GRILL: 10 MINUTES MAKES: 6 SERVINGS
½ cup minced fresh cilantro
¼ cup lime juice
¼ cup orange juice
¼ cup olive oil
1 tablespoon chopped shallot
1 teaspoon dried minced garlic
1 teaspoon pepper
⅛ teaspoon salt
6 boneless skinless chicken breast halves (5 ounces each)
1. In a blender, combine the first eight ingredients; cover and process until smooth. Place marinade in a large resealable plastic bag. Add the chicken; seal bag and turn to coat. Refrigerate for at least 2 hours.
2. Drain and discard marinade. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill chicken, covered, over medium heat or broil 4 in. from the heat for 5-7 minutes on each side or until a thermometer reads 170°.
Nutrition Facts: 1 chicken breast half equals 175 calories, 6 g fat (1 g saturated fat), 78 mg cholesterol, 80 mg sodium, 1 g carbohydrate, trace fiber, 29 g protein. Diabetic Exchanges: 4 lean meat, ½ fat.