Quick Lentil Salmon Salad

In this budget-friendly salmon recipe, canned salmon tops lentils, carrots, and celery – ingredients you probably have on hand already. Fiber-rich lentils come in a variety of colors and they typically cook faster than dried beans, so they’re a great choice for a fast weeknight dinner.

Ingredients:

  • 3/4 cup brown lentils
  • 1/2 cup chopped red onion plus 1/4 cup thinly sliced, divided
  • 2 cloves garlic, minced
  • 3/4 teaspoon salt
  • 1/4 cup extra-virgin olive oil
  • 3 tablespoons red-wine vinegar
  • 3/4 teaspoon dried thyme
  • 1/4 teaspoon ground pepper
  • 1 15-ounce can salmon, drained
  • 1 cup carrot ribbons
  • 1 cup sliced celery

Instructions:

  1. MF9556_MoatsBring a medium saucepan of water to a boil. Add lentils and chopped onion, reduce heat to maintain a lively simmer and cook until the lentils are just tender, 11 to 13 minutes. Drain well.
  2. Meanwhile, mash garlic and salt into a paste with the side of a chef’s knife (or a fork). Transfer to a medium bowl and whisk in oil, vinegar, thyme, and pepper.
  3. Remove any skin and/or bones from salmon; flake the salmon into a large bowl. Add sliced onion, carrot and 3 tablespoons of the dressing; gently toss to coat. Add celery and the lentils to the remaining dressing; gently stir to combine. Divide the lentils among 4 bowls, top with the salmon salad and serve with lemon wedges.

-Be Well

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Nutritional Info:

  • Serving size: 1 1/2 cups
  • Per serving: 341 calories; 15 g fat(2 g sat); 9 g fiber; 25 g carbohydrates; 26 g protein; 204 mcg folate; 24 mg cholesterol; 4 g sugars; 0 g added sugars; 2202 IU vitamin A; 5 mg vitamin C; 65 mg calcium; 5 mg iron; 723 mg sodium; 529 mg potassium
  • Nutrition Bonus: Folate 52%, Vitamin A 44%, Iron 29%
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1 starch, 1/2 vegetable, 2 1/2 lean meat, 3 fat

Recipe Source:  EatingWell
Photos by:  Blaine Moats

Tangerine Bok Choy & Beef Stir-Fry

Tangerine juice and savory oyster sauce are the foundation of the stir-fry sauce in this healthy recipe for Chinese orange beef. Don’t skip the orange zest sprinkled over the stir-fry at the end—it delivers the biggest flavor punch. Serve over brown rice or quinoa.

Ingredients:

  • 1 pound flank steak, trimmed
  • 4-6 pixie tangerines or clementines
  • 1 pound bok choy
  • 6 ounces shiitake mushrooms
  • 2 tablespoons oyster sauce
  • 1 1/2 tablespoons reduced-sodium soy sauce
  • 4 teaspoons rice vinegar
  • 1 1/2 teaspoons cornstarch
  • 1/4 teaspoon ground pepper
  • 7 teaspoons coconut oil, divided
  • 1 tablespoon finely chopped fresh ginger

MB9562_KrasnerInstructions:

  1. Add 2 teaspoons oil to the pan; swirl to coat. Add the bok choy stems and mushrooms; stir-fry until the mushrooms release their liquid, about 3 minutes. Add the bok choy leaves; stir-fry until wilted, 1 to 2 minutes. Transfer the bok choy and mushrooms to the plate with the beef.
  2. Sliver zest from enough tangerines (or clementines) to get 1 tablespoon, set aside. Squeeze enough of the fruit to get 1/2 cup juice. Cut bok choy stems into 1-inch pieces and the leaves into 2-inch pieces. Discard mushroom stems; thinly slice caps. Whisk the juice, oyster sauce, soy sauce, vinegar, cornstarch and pepper in a small bowl. Place next to the stove.
  3. Cut steak in thirds along the grain. Freeze 15 minutes to firm slightly; thinly slice crosswise.
  4. Heat a 14-inch flat-bottom carbon-steel wok or large skillet over medium-high heat until very hot. Add 2 teaspoons oil and swirl to coat. Add half the beef in one layer; cook, without stirring, for 1 minute. Then toss until the beef is no longer pink on the outside, 30 seconds more. Transfer to a plate. Repeat with 2 more teaspoons oil and the remaining beef; transfer to the plate.
  5. Add the remaining 1 teaspoon oil, ginger, garlic, scallion whites and chile to the pan and stir-fry for 30 seconds. Add the reserved sauce and heat until bubbling. Return the beef, vegetables and any accumulated liquid to the pan; gently stir until heated through, about 1 minute more. Stir in scallion greens and the reserved zest.

-Be Well

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Nutritional Info:

  • Serving size: about 1 1/3 cups
  • Per serving: 293 calories; 15 g fat(4 g sat); 3 g fiber; 13 g carbohydrates; 28 g protein; 77 mcg folate; 70mg cholesterol; 5 g sugars; 0 g added sugars; 4934 IU vitamin A; 44 mg vitamin C; 157 mg calcium; 4 mg iron; 553 mg sodium; 1054 mg potassium
  • Nutrition Bonus: Vitamin A 99%, Vitamin C 73%, Vitamin B12 21%, Iron 20%
  • Carbohydrate Servings: 1
  • Exchanges: 1 vegetable, 3 1/2 lean meat, 1 1/2 fat

 


Recipe source:  EatingWell
Photos by:  Carin Krasner

Linguine with Creamy White Clam Sauce

Ripe tomato and fresh basil give this quick recipe tons of flavor. Serve this healthy pasta dinner with crusty garlic bread and steamed green beans.

Ingredients:

  • 8 ounces brown rice linguine
  • 1 16-ounce container chopped clams (thawed if frozen) or two 10-ounce cans whole baby clams
  • 3 tablespoons extra-virgin olive oil
  • 3 cloves garlic, chopped
  • 1/4 teaspoon crushed red pepper
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt
  • 1 large tomato, chopped
  • 1/4 cup chopped fresh basil, plus more for garnish
  • 2 tablespoons heavy cream or half-and-half

Instructions:

  1. MN9580_MoatsBring a large saucepan of water to a boil. Add pasta and cook until just tender, about 8 minutes or according to package directions. Drain.
  2. Meanwhile, drain clams, reserving 3/4 cup of the liquid. Heat oil in a large skillet over medium-high heat. Add garlic and crushed red pepper and cook, stirring, for 30 seconds. Add the reserved clam liquid, lemon juice and salt; bring to a simmer and cook until slightly reduced, 2 to 3 minutes. Add tomato and the clams; bring to a simmer and cook for 1 minute more. Remove from heat.
  3. Stir in basil and cream (or half-and-half). Add the pasta and toss to coat with the sauce. Garnish with more basil, if desired.

-Be Well

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Nutritional Info:

  • Serving size: 1 1/4 cups
  • Per serving: 382 calories; 15 g fat(3 g sat); 9 g fiber; 46 g carbohydrates; 20 g protein; 18 mcg folate; 50 mg cholesterol; 4 g sugars; 0 g added sugars; 681 IU vitamin A; 10 mg vitamin C; 65 mg calcium; 4 mg iron; 371 mg sodium; 205 mg potassium
  • Nutrition Bonus: Iron (22% daily value)
  • Carbohydrate Servings: 3
  • Exchanges: 2 1/2 starch, 1/2 vegetable, 1 1/2 lean meat, 2 1/2 fat

Recipe Source:  EatingWell
Photos by:  Blaine Moats

Seared Steak with Mustard-Mushroom Sauce

With this quick steak recipe, you can be sitting down to juicy pan-seared steak with a rich and savory sauce in just 30 minutes.

Ingredients:

  • 1-1 1/4 pounds boneless strip steak (about 1 inch thick), trimmed
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground pepper
  • 2 tablespoons extra-virgin olive oil, divided
  • 4 ounces mushrooms, sliced
  • 1/2 cup finely chopped onion
  • 2 teaspoons all-purpose flour
  • 3/4 cup reduced-sodium beef broth
  • 1/4 cup dry white wine
  • 1 tablespoon Dijon mustard

Instructions:

  1. MB8173_ArditoPat steaks dry and cut into 4 equal portions. Sprinkle with salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat until very hot, but not smoking. Add the steaks and cook until browned on the bottom, 2 to 4 minutes. Turn over, reduce heat to medium-low and cook to desired doneness, 3 to 5 minutes for medium-rare. Remove the steaks from the pan and set aside, covered with foil.
  2. Increase heat to medium-high. Add the remaining 1 tablespoon oil to the pan. Add mushrooms and onion and cook, stirring frequently, until the mushrooms have released their liquid, about 5 minutes. Sprinkle with flour and stir to coat the vegetables, 30 seconds to 1 minute. Pour in broth and wine and cook, stirring and scraping up the browned, until thick enough to coat the back of a spoon, 2 to 4 minutes.
  3. Remove from the heat. Stir in mustard and any accumulated juices from the steak. Serve the steak with about 1/4 cup sauce each.

-Be Well

Short on time? Try our new 30 Minute Meals cookbook. It is full of delicious and healthy meals you can whip up in a snap.


Nutritional Info:

  • Serving size: 3 ounces steak & about 1/4 cup sauce
  • Per serving: 239 calories; 12 g fat(3 g sat); 1 g fiber; 4 g carbohydrates; 24 g protein; 20 mcg folate; 62 mg cholesterol; 2 g sugars; 0 g added sugars; 1 IU vitamin A; 2 mg vitamin C; 22 mg calcium; 2 mg iron; 250 mg sodium; 436 mg potassium
  • Nutrition Bonus: Zinc (29% daily value)
  • Carbohydrate Servings: 0
  • Exchanges: 1/2 vegetable, 3 lean meat, 1 1/2 fat

Recipe Source:  EatingWell
Photos by:  Peter Ardito

Slow-Cooker Brisket Sandwiches with Quick Pickles

Make your BBQ or cookout easy with this slow-cooker beef brisket recipe. Rauchbier, a smoky German beer, gives this fork-tender brisket real pit-barbecue flavor, but you can use any beer that suits your taste, or even substitute beef broth , to achieve mouthwatering results. While the brisket is cooking, whip up the quick pickle recipe and stir together a garlic mayo to top off the sandwiches.

Ingredients:

  • 2 teaspoons kosher salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon coarsely ground pepper
  • 3 1/4 pounds brisket, trimmed
  • 1 tablespoon extra-virgin olive oil
  • 1 16-ounce bottle rauchbier (smoked beer) or 2 cups reduced-sodium beef broth
  • 1/2 cup cider vinegar
  • 2 tablespoons light brown sugar
  • 1 teaspoon pickling spice
  • 1 teaspoon kosher salt
  • 2 pickling or mini cucumbers , sliced
  • 1 medium sweet onion, thinly sliced into rings
  • 1/2 teaspoon kosher salt
  • 1/2 cup low-fat mayonnaise
  • 8 whole-wheat or gluten-free buns

Instructions:

  1. MB8807_BeischTo prepare brisket: Combine paprika, salt, garlic powder, onion powder and pepper in a small bowl. Rub all over brisket. Heat oil in a large, heavy skillet over medium heat. Add the brisket and brown on both sides, 3 to 5 minutes per side. Transfer to a 6-quart slow cooker.
  2. Add beer (or broth) to the pan along with any remaining spice blend from your cutting board; increase heat to high. Cook for 5 minutes, scraping up browned bits with a wooden spoon. Pour over the brisket. Cover and cook on High for 6 hours or Low for 9 hours.
  3. To prepare pickles: Meanwhile, combine white vinegar, cider vinegar and brown sugar in a small saucepan; bring to a boil over high heat and cook for 1 minute. Add pickling spice and 1 teaspoon salt. Pour into a large, heatproof glass bowl and add cucumbers and onion. Refrigerate, stirring occasionally, for at least 1 hour or until ready to serve.
  4. To prepare garlic mayo: Mash garlic and 1/2 teaspoon salt into a paste in a mortar and pestle or with the back of a spoon on a cutting board. Combine the garlic mixture with mayonnaise in a small bowl. Cover and refrigerate until ready to serve.
  5. When the brisket is done, transfer to a clean cutting board and let rest for 10 minutes.
  6. Pull the brisket apart into shreds with 2 forks and then coarsely chop the shredded meat. Combine the chopped brisket with the liquid in the slow cooker.
  7. To serve, drain the pickled vegetables. Spread each bun with 1 tablespoon garlic mayo and top with about 3/4 cup brisket and 1/2 cup pickles.

-Bell Well

We would like to give you a FREE cookbook full of delicious, diabetic-friendly comfort foods. Click here for your copy!


Nutritional Info:

  • Serving size: 1 sandwich
  • Per serving: 401 calories; 13 g fat(3 g sat); 4 g fiber; 34 g carbohydrates; 34 g protein; 40 mcg folate; 91 mg cholesterol; 7 g sugars; 0 g added sugars; 911 IU vitamin A; 3 mg vitamin C; 85 mg calcium; 4 mg iron; 768 mg sodium; 513 mg potassium
  • Nutrition Bonus: Zinc (54% daily value), Vitamin B12 (36% dv), Iron (23% dv), Magnesium & Vitamin A (18% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 1/2 starch, 1 vegetable, 4 lean meat, 1 fat

Recipe Source:  EatingWell
Photos by:  Leigh Beisch

Crispy Chicken Schnitzel with Herb-Brown Butter

This healthy recipe for crispy chicken schnitzel involves coating the chicken breasts with fresh gluten – free breadcrumbs and oven “frying” using a mist of olive oil cooking spray instead of frying in lots of oil. Serve on a bed of mixed greens or with mashed potatoes.

Ingredients:

  • 2 8-ounce boneless skinless chicken breasts, trimmed
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1/4 cup white whole-wheat flour
  • 2 large eggs, beaten
  • 1 lemon
  • 2 cups fresh gluten-free breadcrumbs
  • Olive oil cooking spray
  • 2 tablespoons butter
  • 1 tablespoon extra-virgin olive oil
  • 1 small shallot, minced

Instructions:

  1. MP8818_ArditoPreheat oven to 450°F. Coat a large baking sheet with cooking spray.
  2. Cut chicken breasts in half horizontally. Cover with a large piece of plastic wrap and pound with the smooth side of a meat mallet or a heavy saucepan to an even 1/4-inch thickness. Sprinkle the chicken with 1/4 teaspoon each salt and pepper.
  3. Place flour in one shallow dish and eggs in another. Zest lemon and combine the zest with breadcrumbs in a third shallow dish. (Slice the lemon for serving; set aside.) Coat both sides of the chicken in the flour, shaking off any excess, then dip in egg. Coat on both sides with the breadcrumbs, pressing to help them stick. Place the chicken on the prepared baking sheet. Coat on both sides with cooking spray.
  4. Bake the chicken until golden brown and no longer pink in the center, 10 to 12 minutes.
  5. Meanwhile, melt butter in a small saucepan over medium-high heat. Cook until just beginning to brown, about 2 minutes. Add oil and shallot; cook for 30 seconds more. Remove from heat; add herbs and the remaining 1/4 teaspoon each salt and pepper. Serve the chicken with the herb sauce and lemon slices.

-Be Well

Love this diabetic friendly recipe? Pick up a FREE copy of our Comfort Foods cookbook HERE!


Nutritional Info:

  • Serving size: 1 cutlet & 1 Tbsp. sauce
  • Per serving: 320 calories; 15 g fat(6 g sat); 2 g fiber; 16 g carbohydrates; 29 g protein; 27 mcg folate; 140 mg cholesterol; 2 g sugars; 0 g added sugars; 479 IU vitamin A; 7 mg vitamin C; 71 mg calcium; 2 mg iron; 487 mg sodium; 321 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 3 lean meat, 1/2 medium fat meat, 2 fat

Recipe Source:  EatingWell
Photos by:  Peter Ardito

Escarole & Turkey Sausage Pizza

The robust flavor of escarole is a brilliant companion for mellow, creamy Gouda cheese and savory turkey sausage in this easy-to-make pizza recipe. If you really want to amp up the flavor, try this healthy pizza with aged Gouda. It has a nuttier flavor that makes this recipe even more mouthwatering.

Ingredients:

  • 2 links hot or sweet turkey sausage
  • 2 tablespoons extra-virgin olive oil, divided
  • 8 cups chopped escarole (1 medium head)
  • 2 teaspoons red-wine vinegarMP8875_Ardito
  • 1 tablespoon minced garlic
  • 1 pound pizza dough, preferably whole-wheat or gluten-free
  • 3/4 cup shredded Gouda cheese

Instructions:

  1. When the sausage is almost done, carefully remove the pizza stone (or pan) from the oven and set on a heatproof surface. Place the dough on it and brush with the garlic-oil mixture. Spread the escarole on the dough. When the sausage is done, cut it into 1/2-inch slices and place on top of the pizza, then sprinkle with cheese.
  2. Meanwhile, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add escarole and cook, stirring, until wilted, about 2 minutes. Remove from heat and stir in vinegar. Combine the remaining 1 tablespoon oil and garlic in a small bowl.
  3. Position rack in lower third of the oven. Place a pizza stone or large pizza pan on the rack and preheat oven to 450°F. Place sausage in a small baking pan or skillet and place on the stone (or pan) to cook for 20 minutes while the oven preheats.
  4. Roll out dough on a lightly floured surface to a 12- to 14-inch circle
  5. Carefully return the stone (or pan) to the lower rack and bake the pizza until crispy and golden and the cheese is melted; about 15 minutes.

-Be Well

If you love this delicious and diabetic-friendly recipe, you will really love our Comfort Foods cookbook. Click here for your FREE copy!


Nutritional Info:

  • Serving size: 1/4 pizza
  • Per serving: 469 calories; 23 g fat(6 g sat); 5 g fiber; 49 g carbohydrates; 23 g protein; 149 mcg folate; 59 mg cholesterol; 3 g sugars; 0 g added sugars; 2321 IU vitamin A; 8 mg vitamin C; 214 mg calcium; 1 mg iron; 768 mg sodium; 470 mg potassium
  • Nutrition Bonus: Vitamin A (46% daily value), Folate (37% dv), Calcium (21% dv), Zinc (20% dv), Vitamin B12 (16% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 starch, 1/2 vegetable, 1 lean meat, 1 high-fat meat, 1 1/2 fat

Recipe source:  EatingWell
Photos by:  Peter Ardito

Pork & Broccoli Thai Noodle Salad

Crunchy broccoli slaw—available in most supermarkets near the other coleslaw mixes—is the secret to making this Thai noodle recipe super-fast. If you have the time and want to make your own broccoli slaw, shred broccoli stems through the large holes of a box grater. Making the pork patties while the water for the noodles comes to a boil ensures the pork and noodles will be done at the same time.

Ingredients:

  • 8 ounces rice noodles
  • 1 pound lean ground pork
  • 2 tablespoons chopped fresh mint, divided
  • 6 teaspoons fish sauce, divided
  • 2 tablespoons sweet red chili sauce
  • 2 tablespoons lime juice
  • 1 tablespoon toasted sesame oil
  • 1 12-ounce bag broccoli slaw
  • Lime wedges for serving

Instructions:

  1. MK8887_ArditoBring 5 cups water to a boil in a large pot over high heat. Add noodles and cook, stirring frequently, until just tender, 4 to 6 minutes, or according to package directions. Drain, rinse well with cold water and let stand in the colander to drain.
  2. Meanwhile, combine pork, 1 tablespoon mint and 2 teaspoons fish sauce in a bowl. Form the mixture into eight 3-inch patties.
  3. Heat a large grill pan or cast-iron skillet over medium-high heat. Coat with cooking spray, add the patties, partially cover and cook for 3 minutes. Turn over and cook for 3 minutes, then turn back over and cook on the first side again until cooked through, 1 to 2 minutes more.
  4. Combine the remaining 4 teaspoons fish sauce, chili sauce, lime juice and sesame oil in a large bowl. Add the rice noodles and broccoli slaw and gently toss until well combined. Serve the pork patties on the noodles, sprinkled with the remaining 1 tablespoon mint. Serve with lime wedges, if desired.

-Be Well

Love this diabetic friendly recipe? Pick up a FREE copy of our Comfort Foods cookbook HERE!


Nutritional Info:

  • Serving size: 2 patties & 1 2/3 cups noodles
  • Per serving: 428 calories; 10 g fat(3 g sat); 3 g fiber; 61 g carbohydrates; 25 g protein; 5 mcg folate; 66 mg cholesterol; 5 g sugars; 0 g added sugars; 1870 IU vitamin A; 75 mg vitamin C; 75 mg calcium; 3 mg iron; 798 mg sodium; 521 mg potassium
  • Nutrition Bonus: Vitamin C (125% daily value), Vitamin A (37% dv), Folate & Iron (17% dv)
  • Carbohydrate Servings: 4
  • Exchanges: 3 starch, 1 vegetable, 3 lean meat, 1/2 fat

Recipe Source:  EatingWell
Photos by:  Peter Ardito

Mozzarella, Basil & Zucchini Frittata

This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette.

Ingredients:

  • 1 1/2 cups thinly sliced red onion
  • 1 1/2 cups chopped zucchini
  • 7 large eggs , beaten
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2/3 cup pearl-size or baby fresh mozzarella balls (about 4 ounces)
  • 3 tablespoons chopped soft sun-dried tomatoes
  • 1/4 cup thinly sliced fresh basil

Instructions:

  1. Mozzarella-Basil-Zucchini-Frittata-684x1024Position rack in upper third of oven; preheat broiler.
  2. Heat oil in a large broiler-safe nonstick or cast-iron skillet over medium-high heat. Add onion and zucchini and cook, stirring frequently, until soft, 3 to 5 minutes.
  3. Meanwhile, whisk eggs, salt, and pepper in a bowl. Pour the eggs over the vegetables in the pan. Cook, lifting the edges to allow uncooked egg from the middle to flow underneath until nearly set, about 2 minutes. Arrange mozzarella and sun-dried tomatoes on top and place the skillet under the broiler until the eggs are slightly browned, 1 1/2 to 2 minutes. Let stand for 3 minutes. Top with basil.
  4. To release the frittata from the pan, run a spatula around the edge, then underneath until you can slide or lift it out onto a cutting board or serving plate. Cut into 4 slices and serve.

 

 

-Be Well

 

Love this diabetic friendly recipe? Pick up a FREE copy of our Comfort Foods cookbook HERE!

 


Nutritional Info:

  • Serving size: 1 slice
  • Per serving: 292 calories; 21 g fat(7 g sat); 2 g fiber; 8 g carbohydrates; 18 g protein; 65 mcg folate; 346 mg cholesterol; 4 g sugars; 0 g added sugars; 937 IU vitamin A; 13 mg vitamin C; 227 mg calcium; 2 mg iron; 513 mg sodium; 408 mg potassium
  • Nutrition Bonus: Calcium (23% daily value), Vitamin C (22% dv), Vitamin A (19% dv), Folate (16% dv)
  • Carbohydrate Servings: 1/2
  • Exchanges: 1 1/2 vegetable, 2 1/2 medium-fat meat, 1 1/2 fat

Recipe Source: EatingWell

Chicken, Mushroom & Wild Rice Casserole

In Minnesota, chicken, mushrooms and wild rice are often bound together in a casserole with cream of mushroom soup. We forgo the sodium-rich canned soup and make a light, creamy sauce that gets its depth of flavor from dry sherry and Parmesan cheese. If you already have cooked chicken, use 4 cups and skip Step 2.

Ingredients:

  • 1/2 cup wild rice
  • 2 pounds boneless, skinless chicken breasts, trimmed
  • 2 tablespoons extra-virgin olive oil
  • 2 leeks, chopped and rinsed
  • 1 1/2 pounds mushrooms, sliced
  • 1 cup dry sherry (see Note)
  • 1/4 cup all-purpose flour
  • 2 cups low-fat milk
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup reduced-fat sour cream

Instructions:

  1. MP7394Combine water and rice in a small heavy saucepan; bring to a boil. Cover, reduce heat to maintain a simmer, and cook until tender, 35 to 40 minutes. Drain.
  2. Meanwhile, place chicken in a large skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. Transfer to a clean cutting board and let cool.
  3. Heat oil in a Dutch oven or large high-sided skillet over medium heat. Add leeks and cook, stirring occasionally, until just starting to brown, 4 to 5 minutes. Add mushrooms and cook, stirring occasionally, until their liquid has been released and has evaporated, 12 to 14 minutes. Add sherry, increase heat to high and cook until most of the liquid has evaporated, 5 to 7 minutes. Sprinkle the vegetables with flour and stir to coat. Add milk; bring to a simmer and cook for 1 minute, stirring. Stir in Parmesan, sour cream, parsley, salt, and pepper. Remove from the heat.
  4. Preheat oven to 350°F. Coat a 9-by-13-inch (or similar 3-quart) baking dish with cooking spray.
  5. Cut the chicken into bite-size pieces. Spread the rice in an even layer in the prepared baking dish. Top with the chicken, then green beans. Pour the sauce over the top and spread evenly. Sprinkle with almonds.
  6. Bake the casserole until it is bubbling and the almonds are golden brown about 30 minutes. Let stand for 10 minutes before serving.

Let food be your medicine. Click here for your very own mini-cookbook!

-Be Well


Nutritional Info:

  • Per serving: 371 calories; 13 g fat(4 g sat); 4 g fiber; 26 g carbohydrates; 34 g protein; 73 mcg folate; 76 mg cholesterol; 7 g sugars; 0 g added sugars; 1011 IU vitamin A; 9 mg vitamin C; 199 mg calcium; 3 mg iron; 490 mg sodium; 801 mg potassium
  • Nutrition Bonus: Potassium (23% daily value), Calcium & Magnesium (21% dv), Vitamin A (20% dv), Folate (18% dv), Zinc (17% dv), Iron &?Vitamin C (16% dv).
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1 starch, 1 vegetable, 3 lean meat, 1 fat

Recipe Source:  EatingWell
Photos by:  Ken Burris