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

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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

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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

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

Banana-Blueberry Muffins

The slight acidity of buttermilk tenderizes and moistens baked goods while allowing you to cut way back on butter or oils. Here, it also lends a slight tanginess to the winning combination of bananas and blueberries.

Ingredients:

  • 3/4 cup coconut sugar
  • 1/4 cup coconut oil
  • 2 large eggs
  • 1 cup mashed ripe bananas (about 3 medium)
  • 1 1/4 cups gluten-free pastry flour
  • 1 cup all-purpose gluten-free flour
  • 1 1/2 teaspoons baking powder
  • 3/4 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt

Instructions:

  1. BG7310Preheat oven to 400°F. Coat 12 (1/2-cup) muffin cups with cooking spray or line with paper liners.
  2. Whisk buttermilk, brown sugar, oil, and eggs in a large bowl. Stir in mashed bananas.
  3. Whisk  pastry flour, all-purpose flour, baking powder, cinnamon, baking soda, salt and nutmeg in a medium bowl.
  4. Fold the dry ingredients into the wet ingredients and stir until just combined. Fold in blueberries. Divide the batter among the prepared muffin cups (they will be full).
  5. Bake until the tops are golden brown and a wooden skewer inserted in the center of a muffin comes out clean, 20 to 25 minutes. Cool in the pan for 10 minutes, then remove and let cool on a wire rack for at least 5 minutes more before serving.

-Be Well

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


Nutritional Info:

  • Serving size: 1 muffin
  • Per serving: 232 calories; 6 g fat(1 g sat); 3 g fiber; 41 g carbohydrates; 4 g protein; 41 mcg folate; 31 mg cholesterol; 19 g sugars; 0 g added sugars; 73 IU vitamin A; 4 mg vitamin C; 37 mg calcium; 1 mg iron; 248 mg sodium; 163 mg potassium
  • Carbohydrate Servings: 3
  • Exchanges: 1 starch, 1/2 fat, 1 other carbohydrate, 1 fat

Recipe Sources:  EatingWell
Photos by:  Ken Burris

Quick Beef & Barley Soup

Quick-cooking barley and sirloin help get this beef-and-barley soup on the table in a snap—and it doubles easily. If leftovers get too thick in the fridge, add a little broth when you reheat it. Serve with crusty bread and a glass of malbec.

Ingredients:

  • 8 ounces sirloin steak, trimmed and cut into bite-size pieces
  • 1/2 teaspoon freshly ground pepper, divided
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 medium onion, chopped
  • 1 large stalk celery, sliced
  • 1 large carrot, sliced
  • 2 tablespoons tomato paste
  • 1 tablespoon chopped fresh thyme
  • 3/4 cup quick-cooking barley
  • 4 cups reduced-sodium beef broth
  • 1 cup water

Instructions:

  1. SP7520Sprinkle steak with 1/4 teaspoon pepper. Heat 2 teaspoons oil in a Dutch oven over medium heat. Add the steak and cook, stirring often, until browned on all sides, about 2 minutes. Transfer to a bowl.
  2. Add the remaining 2 teaspoons oil, onion and celery to the pot and cook, stirring, until beginning to soften, about 2 minutes. Add carrot and cook, stirring, for 2 minutes more. Add tomato paste and thyme and cook, stirring, until the vegetables are coated with the tomato paste and are beginning to brown, 1 to 2 minutes.
  3. Add barley, broth, water, salt and the remaining 1/4 teaspoon pepper; bring to a simmer. Reduce heat to maintain a simmer; cook until the barley is tender, about 15 minutes. Return the beef and any accumulated juice to the pot and heat through, 1 to 2 minutes. Remove from the heat; stir in vinegar to taste.

For more delicious recipes just like this one, click her for your very own mini-cookbook!

-Be Well


Nutritional Info:

  • Serving size: about 1 1/2 cups
  • Per serving: 273 calories; 9 g fat(2 g sat); 5 g fiber; 29 g carbohydrates; 20 g protein; 20 mcg folate; 30 mg cholesterol; 4 g sugars; 0 g added sugars; 3232 IU vitamin A; 6 mg vitamin C; 44 mg calcium; 2 mg iron; 332 mg sodium; 647 mg potassium
  • Nutrition Bonus: Vitamin A (65% daily value), Potassium (16% dv), Zinc (15% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat

Recipe Source:  EatingWell
Photos by:  Ken Burris

Broccoli with Creamy Parmesan Sauce

Topping steamed broccoli with a good-for-you cheese sauce is an easy way to entice picky eaters to eat their veggies.

Ingredients:

  • 1 tablespoon all-purpose gluten-free four
  • 1 cup nonfat milk , divided
  • 1/2 cup freshly grated Parmesan cheese
  • 1/4 teaspoon salt
  • Pinch of ground white pepper
  • Pinch of ground nutmeg (optional)

Instructions:

  1. SD7522Trim 1/2 inch off broccoli stalks; remove the tough outer layer with a vegetable peeler. Cut the broccoli lengthwise so the florets attached to the long stalks are 1 to 2 inches wide. Bring 1 inch of water to a boil in a Dutch oven fitted with a steamer basket. Steam the broccoli until tender, 5 to 7 minutes.
  2. Meanwhile, whisk flour and 1/4 cup milk in a small bowl until smooth. Heat the remaining 3/4 cup milk in a saucepan over medium-low heat until steaming. Whisk in the flour mixture; cook, whisking, until thickened, 2 to 4 minutes. Remove from the heat; add cheese, salt, pepper and nutmeg (if using). Drizzle over the broccoli. Serve warm.

-Be Well


Nutritional Info:

  • Per serving: 94 calories; 3 g fat(2 g sat); 2 g fiber; 11 g carbohydrates; 7 g protein; 53 mcg folate; 10 mg cholesterol; 4 g sugars; 0 g added sugars; 653 IU vitamin A; 62 mg vitamin C; 193 mg calcium; 1 mg iron; 374 mg sodium; 334 mg potassium
  • Nutrition Bonus: Vitamin C (103% daily value), Calcium (22% dv).
  • Carbohydrate Servings: 1/2
  • Exchanges: 1 vegetable, 1 medium-fat meat

Recipe Source:  EatingWell
Photos by:  Ken Burris

Southwestern Salad with Black Beans

Here we top salad greens with black beans, sweet corn and grape tomatoes and bring it all together with a tangy avocado-lime dressing for a Mexican-inspired salad. Try this salad for a take-along lunch. To keep the salad greens from getting soggy, pack the greens, salad toppings and dressing in separate containers and toss them together just before eating.

Ingredients:

  • SA7568A3/4 cup packed fresh cilantro
  • 1/2 cup nonfat plain yogurt
  • 2 scallions, chopped
  • 1 clove garlic, quartered
  • 1 tablespoon lime juice
  • 1/2 teaspoon coconut sugar
  • 1/2 teaspoon salt
  • 3 cups mixed greens
  • 1/2 cup black beans, canned (rinsed) or cooked
  • 1/2 cup corn kernels, fresh or frozen (thawed)

Instructions:

  1. Place avocado, cilantro, yogurt, scallions, garlic, lime juice, sugar and salt in a blender; blend until smooth.
  2. Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn, and tomatoes.


Nutritional Info:

  • Per serving: 235 calories; 4 g fat(1 g sat); 13 g fiber; 43 g carbohydrates; 13 g protein; 309 mcg folate; 0 mg cholesterol; 13 g sugars; 0 g added sugars; 5402 IU vitamin A; 48 mg vitamin C; 176 mg calcium; 5 mg iron; 307 mg sodium; 1325 mg potassium
  • Nutrition Bonus: Vitamin A (108% daily value), Vitamin C (79% dv), Folate (77% dv), Potassium (38% dv), Iron (27% dv), Magnesium (21% dv), Calcium (18% dv).
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 2 starch, 2 vegetable, 1 lean meat, 1/2 fat

Recipe Source:  EatingWell
Photos by:  Ken Burris