Spanish casserole
Ingredients
Prep Time
Servings
Nutrition Facts
Spinach and Strawberry Salad with Croutons
Spinach and Strawberry Salad with Croutons
Inspiration from Steak and Strawberry Spinach Salad - Eating Well Magazine.
Ingredients
- Extra-virgin olive oil for dressing 2 Tbsp
- Extra-virgin olive oil for croutons 2 Tbsp
- White-wine vinegar 2 Tbsp
- Grated orange zest 1 tsp
- Orange juice 2 Tbsp
- Clove garlic, grated (about 1 tsp) 1 small
- Honey 1 tsp
- Salt 1/4 tsp
- Black pepper 1/4 tsp
- Whole wheat bread (day old or dried) torn into bite sized pieces 2 slices
- Fresh baby spinach 1 5-ounce package
- Fresh strawberries; sliced thin 2 cups
Prep Time
30 minutes
Servings
4
Nutrition Facts
Per Serving (4): 203 calories; 15 g fat; 2 g saturated fat; 18 g carbohydrates; 3 g protein;
4 g fiber; 0 mg cholesterol; 244 mg sodium; 67 mg calcium
Directions
- To prepare the dressing, combine 2 Tbsp oil, vinegar, orange zest, shallot, garlic, honey, salt, and pepper in a large salad bowl and set aside.
- To make croutons, add 2 Tbsp of olive oil and bread to a medium skillet and toss to coat. Cook over medium high heat stirring occasionally until the bread is brown on the edges; about 8-10 minutes. Move to a plate to cool.
- Add spinach and strawberries to dressing tossing to coat.
- Add croutons and toss gently.
- Serve right away or prepare the salad ahead and add the dressing and croutons right before serving.
Cook's notes
For a meal, add grilled chicken, steak, or fish and consider substituting roasted walnuts or pecans for the croutons.
Spinach Manicotti
Spinach Manicotti
Absolutely delicious! This is great served with a tossed salad and french bread! This works great for soft diets too.
Ingredients
- Shredded part-skim mozzerella cheese, divided 8 oz (2 cups)
- Fat-free cottage cheese 1 (16 oz carton)
- Frozen chopped spinach, thawed, drained, and squeezed dry 1 (10 oz) package
- Grated fresh parmesan cheese 1/4 cup (1 oz)
- Dried oregano 1 1/2 tsp
- Black pepper 1/4 tsp
- Manicotti (14 shells) 1 (8oz) package
- Tomato-basil pasta sauce 1 (26 oz) jar
- Water 1 cup
- Cooking spray
Prep Time
1h 20m: 20 minutes prep, 1 hour cook
Servings
Makes 7 servings (serving size: 2 manicotti)
Nutrition Facts
Per Serving (7): 328 calories; 9 g fat; 5 g saturated fat; 38 g carbohydrates; 24 g protein; 4 g fiber; 23 mg cholesterol; 807 mg sodium
Directions
- Preheat oven to 375 degrees F.
- Combine 1 1/2 cups of mozzarella, cottage cheese, and the next 4 ingredients (through black pepper) in a medium bowl.
- Spoon about 3 Tbsp cheese mixture into uncooked manicotti.
- Pour half of the pasta sauce into a 13x9-inch baking dish coated with cooking spray.
- Arrange stuffed manicotti in a single layer over the sauce, and top with the remaining sauce.
- Pour 1 cup of water into dish.
- Sprinkle with remaining 1/2 cup of mozzerella evenly over the sauce.
- Cover tightly with foil.
- Bake at 375 degrees F for 1 hour or until shells are tender. Let stand for 10 minutes before serving.
Cook's notes
To reduce sodium, use lower sodium pasta sauce such as Prego Lower Sodium or Barilla All Natural Pasta Sauce or better yet, make your own sauce using No Added Salt Tomato Sauce. If you need to cut preparation time, use frozen or fresh spinach raviloi but cook before adding the sauce, omit the water, and reduce cooking time to 30 minutes.
Turkey Cheeseburgers with Special Sauce
Turkey Cheeseburgers with Special Sauce
Consider these delicious turkey burgers when you plan your next cookout. Serve with grilled vegetables and your guests will love it!
Ingredients
- Burgers
- Ground turkey breast 1 lb
- Chopped green onions 1⁄4 cup
- Orange juice 2 Tbsp
- Low Sodium Soy Sauce 1 Tbsp
- Peeled finely minced ginger or 1⁄4 tsp ground ginger 1 tsp
- Minced garlic 1 tsp
- 100% Whole Wheat Hamburger Buns 4
- Slices cheddar cheese (optional) 4
- Lettuce leaves 4
- Tomato slices 4
- Cooking spray
- Special Sauce
- Light Mayonnaise 1⁄2 cup
- Chopped green onion 1 Tbsp
- Dijon Mustard 1 Tbsp
- Honey 1⁄2 Tbsp
- Orange juice 1 tsp
- Low Sodium Soy Sauce 1 tsp
Prep Time
30 minutes (30 minutes active)
Servings
4 (1 serving = 1 turkey burger w/ 2 Tbsp sauce)
Nutrition Facts
Per Serving (1 burger with 2 Tbsp of Special Sauce): 456 calories; 19 g total fat; 6 g saturated fat; 31 g carbohydrates; 34 g protein; 4 g fiber; 99 mg cholesterol; 802 mg sodium
Directions
- Combine first 6 ingredients beginning with the ground turkey breast and shape into patties.
- Spray a grill with cooking spray and cook turkey burgers over medium high heat for about 6 minutes for each side. Do not over cook. If cooking in a skillet or on an indoor grill, you may need to cook a little longer.
- Remove burgers to a platter and add cheese if desired. Serve on whole wheat buns with special sauce, lettuce, and tomato slices.
- To prepare special sauce, combine all ingredients in a small bowl.
Cook's notes
Ground turkey breast has very little fat so it is important not to over cook it. The orange juice, soy sauce, and onions keep these burgers moist and delicious!
Veggie Tomato Soup
Veggie Tomato Soup
Flavorful soup sure to please! A great way to enjoy eating more vegetables!
Ingredients
- Chopped onion 1⁄2 cup
- Chopped green pepper 1⁄2 cup
- Chopped celery 1 cup
- Diced garlic 1 Tbsp
- Olive oil 1 Tbsp
- Vegetable broth (unsalted) 32 oz
- Can diced tomatoes (No Salt Added) 14.5 oz
- Dried cilantro (or 2 Tbsp fresh chopped cilantro) 2 tsp
- Dried basil (or 1 Tbsp fresh chopped basil) 1 tsp
- Salt 1⁄4 tsp
- Bay leaf 1
- Package frozen mixed vegetables (about 2 cups) 10 oz
- Parmesan Cheese 6 Tbsp
Prep Time
45 minutes
Servings
Makes 6 servings
Nutrition Facts
Per Serving (6): 126 calories; 5 g fat; 2 g saturated fat; 14 g carbohydrates;
8 g protein; 4 g fiber; 4 mg cholesterol; 286 mg sodium; 128 mg calcium
Directions
- Chop onion, peppers, celery, and garlic.
- Heat olive oil in a medium stockpot; add onion, peppers, celery, and garlic; saute 2-3 minutes.
- Add vegetable broth, diced tomatoes, cilantro, basil, salt, and bay leaf.
- Cook on medium heat for 10 minutes.
- Add mixed vegetables and cook on low heat for 10-15 minutes or until vegetables are tender.
- Sprinkle with Parmesan Cheese before serving.
Cook's notes
This soup is low in sodium, cholesterol, and calories making it a perfect heart-healthy dish.
Fresh herbs and roasted garlic deepen the flavor.
Watermelon Salad with Cucumber and Mint
Watermelon Salad with Cucumber and Mint
Refreshing summer salad with a twist!
Ingredients
- Salad
- Cubed seedless watermelon 5 cups
- Diced English cucumber 1 cup
- Diced red onion 1⁄4 cup
- Crumbled feta cheese 1⁄3 cup
- Torn mint leaves 1⁄4 cup
- Fresh blueberries 1⁄2 cup
- Dash of sea salt (optional)
- Dressing
- Extra virgin olive oil 2 Tbsp
- Lime juice 3 Tbsp
- Minced garlic 1 tsp
- Sea salt 1⁄4 tsp
Prep Time
20 minutes prep
Servings
Makes 6 servings
Nutrition Facts
Per Serving (6): 117 calories; 7 g fat; 2 g saturated fat; 13 g carbohydrates; 2 g protein; 1 g fiber; 7 mg cholesterol; 193 mg sodium
Directions
- Prepare dressing by combining all ingredients together in a small bowl and mixing with a whisk.
- Combine watermelon, cucumber, blueberries, and red onion on a large platter or in a bowl.
- Drizzle with half of the dressing.
- Top with feta cheese and mint; drizzle with remaining dressing.
- Season to taste and serve.
Cook's notes
You can also serve this salad on a bed of arugula or spice it up by adding diced avocado and thinly sliced serrano or jalapeῆo peppers.