Zucchini Gratin

This delicious zucchini gratin recipe has a delectable crispy Parmesan and breadcrumb topping and is made without any butter or cream, allowing the fresh zucchini flavor to shine. Slice the zucchini uniformly to ensure even cooking.

Ingredients:

  • 3 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon dried marjoram or thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 3 medium zucchini, thinly sliced (1/8 inch)
  • 1/2 cup coarse dry breadcrumbs, preferably whole-wheat
  • 1/2 cup grated Parmesan cheese

Instructions:

  1. SD8404_ArditoPosition rack in lower third of oven; preheat to 450°F. Coat a 7-by-11-inch baking dish (or similar size 2- to 2 1/2-quart dish) with cooking spray.
  2. Combine garlic, 1 tablespoon oil, marjoram (or thyme), salt and pepper in a large bowl. Add zucchini; toss until evenly coated. Transfer to the prepared baking dish.
  3. Roast the zucchini until softened and starting to wilt in spots, about 15 minutes.
  4. Meanwhile, combine breadcrumbs, Parmesan and the remaining 2 tablespoons oil in the bowl. Sprinkle the breadcrumb mixture over the zucchini and continue to bake until the topping is crisp, about 15 minutes more.

 

-Be Well

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Nutritional Info:

  • Serving size: 1 cup
  • Per serving: 199 calories; 14 g fat(3 g sat); 2 g fiber; 14 g carbohydrates; 6 g protein; 36 mcg folate; 9 mg cholesterol; 4 g sugars; 0 g added sugars; 404 IU vitamin A; 27 mg vitamin C; 115 mg calcium; 1 mg iron; 349 mg sodium; 412 mg potassium
  • Nutrition Bonus: Vitamin C (45% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1/2 starch, 1 vegetable, 1/2 lean meat, 2 fat

Recipe Source:  EatingWell
Photos by:  Peter Ardito

Chopped Chef’s Salad

We gave a classic chef’s salad recipe a healthy makeover with our own homemade healthy Thousand Island dressing recipe and reduced-sodium cheese and turkey. Those swaps slashed 260 calories and nearly a day’s worth of sodium (2,131 mg!) per serving compared with traditional recipes.

Ingredients:

  • Chopped Chef's Salad6 cups chopped romaine or iceberg lettuce
  • 1 15-ounce can no-salt-added chickpeas, rinsed
  • 4 hard-boiled eggs, chopped
  • 4 ounces sliced low-sodium Swiss or provolone cheese, chopped
  • 4 ounces sliced reduced-sodium deli turkey, chopped
  • 1 cup grated carrot
  • 1/4 cup low-fat mayonnaise
  • 1/4 cup ketchup
  • 1/4 cup sweet pickle relish
  • 3 tablespoons cider vinegar
  • Freshly ground pepper to taste

Instructions:

  1. Toss lettuce, chickpeas, eggs, cheese, turkey and carrot in a large bowl.
  2. Combine mayonnaise, ketchup, relish and vinegar in a small bowl. Pour the dressing over the salad; gently toss to combine. Top with a generous grinding of pepper.

-Be Well

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Nutritional Info:

  • Serving size: about 2 1/2 cups
  • Per serving: 398 calories; 17 g fat(7 g sat); 6 g fiber; 36 g carbohydrates; 27 g protein; 130 mcg folate; 228 mg cholesterol; 13 g sugars; 0 g added sugars; 11555 IU vitamin A; 7 mg vitamin C; 375 mg calcium; 3 mg iron; 739 mg sodium; 654 mg potassium
  • Nutrition Bonus: Vitamin A (232% daily value), Calcium (38% dv), Folate (33% dv), Zinc (21% dv), Potassium (19% dv), Iron & Magnesium (17% dv).
  • Carbohydrate Servings: 2
  • Exchanges: 1/2 starch, 1 vegetable, 1 1/2 lean meat, 1 medium-fat meat, 1 high-fat meat, 1/2 fat

Recipe Source:  EatingWell

Chive & Buttermilk Mashed Potatoes

In this healthy mashed potato recipe, we flavor the mashed potatoes with tangy buttermilk and fresh snipped chives instead of butter.

Ingredients:

  • SD8574_Ardito1 tablespoon salt
  • 1 cup buttermilk
  • 1/2 cup snipped fresh chives
  • Black or white pepper to taste

Instructions:

  1. Peel potatoes, if desired, and cut into 2-inch chunks. Place the potatoes and salt in a large heavy saucepan. Add cold water to cover by 2 inches. Bring to a boil. Reduce heat to simmer, cover, and cook until potatoes are very tender, 10 to 15 minutes. Drain well.
  2. Transfer the potatoes to a large bowl. Mash with a potato masher, an electric hand-held mixer or by working through a ricer.
  3. Stir buttermilk, chives, and pepper into the potatoes.

-Be Well

If you like this delicious comfort dish, you will love the recipes in our Comfort Foods cookbook. We want to give it to you for FREE!


Nutritional Info:

  • Serving size: about 3/4 cup
  • Per serving: 151 calories; 0 g fat(0 g sat); 3 g fiber; 34 g carbohydrates; 4 g protein; 19 mcg folate; 1 mg cholesterol; 3 g sugars; 0 g added sugars; 150 IU vitamin A; 14 mg vitamin C; 53 mg calcium; 1 mg iron; 286 mg sodium; 581 mg potassium
  • Nutrition Bonus: Vitamin C (23% daily value), Potassium (17% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 starch

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

Mac & Cheese with Collards

Dark leafy collards add bold flavor and boost the calcium in this healthy skillet mac and cheese recipe with a crispy topping. If you don’t have collards, kale, Swiss chard and spinach are delicious substitutes.

Ingredients:

  • 8 ounces gluten-free elbow noodles (about 2 cups)
  • 4 cups chopped collard greens
  • 1 3/4 cups low-fat milk, divided
  • 3 tablespoons all-purpose flour gluten-free flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1 cup shredded extra-sharp Cheddar cheese
  • 2 ounces reduced-fat cream cheese
  • 2 teaspoons white-wine vinegar
  • 1/4 cup panko breadcrumbs, preferably whole-wheat or gluten-free
  • 1 tablespoon extra-virgin olive oil

Instructions:

  1. MV9095_ConradBring a large pot of water to a boil. Add pasta and collards and cook according to the pasta package directions. Drain.
  2. Meanwhile, heat 1 1/2 cups milk in a large broiler-safe skillet over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; reduce heat to medium-low and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and whisk in Cheddar, cream cheese, and vinegar until the cheese is melted. Stir the pasta and collards into the sauce.
  3. Position rack in upper third of oven; preheat broiler to high.
  4. Combine breadcrumbs, oil and paprika in a small bowl. Sprinkle over the pasta. Broil until golden brown, 1 to 3 minutes.

-Be Well

Do you love comfort foods? We want to give you a FREE Comfort Foods recipe book. CLICK HERE!


Nutritional Info:

 

  • Serving size: about 1 2/3 cups
  • Per serving: 470 calories; 19 g fat(9 g sat); 7 g fiber; 57 g carbohydrates; 22 g protein; 86 mcg folate; 45 mg cholesterol; 7 g sugars; 0 g added sugars; 2563 IU vitamin A; 13 mg vitamin C; 450 mg calcium; 2 mg iron; 584 mg sodium; 363 mg potassium
  • Nutrition Bonus: Vitamin A (51% daily value), Calcium (46% dv), Vitamin C (21% dv), Magnesium (20% dv), Folate & Zinc (19% dv)
  • Carbohydrate Servings: 3 1/2
  • Exchanges: 3 starch, 1/2 vegetable, 1/2 low-fat milk, 1 high-fat meat, 1 1/2 fat

Recipe Source:  EatingWell
Photos by:  Karla Conrad

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

Would you like more quick and healthy meals like this one? Click here to get a FREE copy of our 30 Minute Meals cookbook! 


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

Chicken Waldorf Salad

Leftover cooked chicken makes this chicken Waldorf salad, loaded with apples, grapes, celery and walnuts, a snap to assemble. If you use rotisserie chicken, keep in mind that it’s salty and omit the salt in the dressing. Serve over watercress, with a chunk of whole-grain baguette.

Ingredients:

  • MP76841/3 cup nonfat or low-fat plain yogurt
  • 2 teaspoons lemon juice
  • 1/4 teaspoon salt
  • 3 cups chopped cooked chicken breast
  • 1 medium red apple , diced
  • 1 cup halved red or green grapes
  • 1 cup sliced celery
  • 1/2 cup chopped walnuts , toasted if desired, divided

Instructions:

  1. Whisk mayonnaise, yogurt, lemon juice and salt in a large bowl. Add chicken, apple, grapes, celery and 1/4 cup walnuts. Stir to coat well. Serve topped with the remaining 1/4 cup walnuts.

-Be Well


Nutritional Info:

  • Serving size: about 1 1/2 cups
  • Per serving: 356 calories; 16 g fat(2 g sat); 3 g fiber; 23 g carbohydrates; 31 g protein; 33 mcg folate; 78 mg cholesterol; 14 g sugars; 0 g added sugars; 231 IU vitamin A; 6 mg vitamin C; 88 mg calcium; 2 mg iron; 408 mg sodium; 537 mg potassium
  • Nutrition Bonus: Magnesium, Potassium & Vitamin C (15% daily value)
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1 fruit, 1/2 carbohydrate, 4 lean meat, 3 fat

Recipe Source: EatingWell
Photos by:  Ken Burris

Chocolate Pretzel & Cherry Popcorn Balls

These popcorn balls are made with agave nectar and peanut butter and are spiked with chocolate-covered pretzels and dried cherries for a special treat. Try making them for your Halloween party this year.

Ingredients:

  • 1/4 cup agave nectar (see Note) or honey
  • 1/4 cup creamy natural peanut butter or almond butter, at room temperature
  • 2 tablespoons finely chopped dark chocolate-covered pretzels
  • 2 tablespoons finely chopped dried cherries

Instructions:

  1. OT7771Line a baking sheet with parchment or wax paper. Prepare a medium bowl of ice water.
  2. Put popcorn in a large bowl.
  3. Combine agave (or honey) and peanut butter (or almond butter) in a small saucepan. Cook over medium heat, stirring gently but constantly. As soon as the mixture starts to lightly bubble, cook, stirring constantly, for 15 seconds more.
  4. Immediately pour the mixture evenly over the popcorn; gently mix with a wooden spoon or spatula until well coated. Gently stir in dark chocolate-covered pretzels and finely chopped dried cherries.
  5. Dip both hands in the ice water. Working quickly, press small handfuls (heaping 1/4 cup each) of the popcorn mixture firmly into 2-inch balls. (Make sure each ball gets a little bit of the pretzels and dried cherries.) Place the balls on the prepared baking sheet. If they seem too fragile, rinse hands with cold water and press and squeeze each ball again to help keep it together.
  6. Let cool completely before storing. To store, individually wrap in plastic wrap and store in an airtight container.


Nutritional Info:

  • Serving size: 1 ball
  • Per serving: 91 calories; 3 g fat(1 g sat); 1 g fiber; 13 g carbohydrates; 2 g protein; 1 mcg folate; 0 mg cholesterol; 8 g sugars; 0 g added sugars; 103 IU vitamin A; 0 mg vitamin C; 2 mg calcium; 0 mg iron; 31 mg sodium; 18 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 other carbohydrate, 1 fat

Recipe Source:  EatingWell
Photos by:  Ken Burris

Warm Potato Salad with Bacon-Mustard Dressing

This updated take on German potato salad is a sophisticated addition to any holiday spread. Granny Smith apples are a good choice, as they hold their shape when roasted.

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 1 1/2 tablespoons chopped fresh rosemary
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper , divided
  • 1 medium onion, cut into 1/4-inch-thick slices
  • 2 medium Granny Smith apples , peeled and thinly sliced
  • 3 slices center-cut bacon
  • 1/4 cup cider vinegar
  • 2 tablespoons whole-grain mustard

Instructions:

  1. SD7837Preheat oven to 450°F. Coat a large roasting pan with cooking spray.
  2. Toss potatoes, oil, rosemary, 1/2 teaspoon salt and 1/4 teaspoon pep per in the pan. Arrange cut-side down; roast for 10 minutes. Scatter onion on top (do not stir); cook until the potatoes are golden brown on the bottom, 10 to 15 minutes more. Stir in apples; cook until tender but still hold their shape, about 5 minutes more.
  3. Meanwhile, cook bacon in a large skillet over medium heat, turning once, until crisp, about 10 minutes. Drain on a paper-towel-lined plate; crumble. Off the heat, whisk vinegar, mustard and the remaining 1/4 teaspoon each salt and pepper into the drippings in the pan, scraping up any browned bits.
  4. Drizzle the apples and vegetables with the dressing, sprinkle with bacon and stir to coat. Serve hot or room temperature.

-Be Well


Nutritional Info:

  • Serving size: about 3/4 cup
  • Per serving: 129 calories; 4 g fat(1 g sat); 3 g fiber; 22 g carbohydrates; 2 g protein; 19 mcg folate; 2 mg cholesterol; 6 g sugars; 0 g added sugars; 35 IU vitamin A; 11 mg vitamin C; 15 mg calcium; 1 mg iron; 294 mg sodium; 450 mg potassium
  • Nutrition Bonus: Vitamin C (35% daily value).
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1 starch, 1/2 fruit, 1 fat

Recipe Source:  EatingWell
Photos by:  Ken Burris

Potatoes Gratin

This creamy potato casserole, full of roasted potato slices and a creamy sauce, is topped with crunchy breadcrumbs. It goes well with just about anything—from a holiday roast to weeknight pork chops.

Ingredients:

  • 2-3 tablespoons extra-virgin olive oil , divided
  • 1 medium onion , thinly sliced
  • 3 tablespoons all-purpose flour
  • 3/4 teaspoon salt
  • 1/4 teaspoon white or black pepper
  • 2 1/2 cups low-fat milk
  • 1 1/2 cups fresh whole-wheat breadcrumbs  or 1/2 cup shredded or crumbled cheese

Instructions:

  1. SD7879Position racks in upper and lower third of oven; preheat to 425°F.
  2. Toss potatoes in a large bowl with 1 tablespoon oil until well coated. Divide between 2 baking sheets and spread in an even layer. Roast, stirring once and rotating the pans top to bottom about halfway through, until tender and beginning to brown, 20 to 25 minutes.
  3. Meanwhile, heat 1 tablespoon 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 Tips.)
  4. When the potatoes are done, remove from the oven. Preheat the broiler.
  5. Transfer half the potatoes to a 2-quart, broiler-safe baking dish. Spread half the sauce over the potatoes. Add the remaining potatoes and top with the remaining sauce.
  6. Combine breadcrumbs and the remaining 1 tablespoon oil in a small bowl (skip this step if you are topping with cheese).
  7. 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.

Nutritional Info:

  • Serving size: about 1 cup
  • Per serving: 214 calories; 7 g fat(1 g sat); 3 g fiber; 33 g carbohydrates; 6 g protein; 29 mcg folate; 4 mg cholesterol; 6 g sugars; 0 g added sugars; 153 IU vitamin A; 9 mg vitamin C; 125 mg calcium; 1 mg iron; 305 mg sodium; 514 mg potassium
  • Nutrition Bonus: Vitamin C (15% daily value)
  • Carbohydrate Servings: 2


Recipe Source:  EatingWell
Photos by:  Ken Burris