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Shrimp,
Asparagus & Spinach
& Tomato
About Holly Clegg Holly Clegg is author of the successful Trim & Terrific cookbook series which includes A Trim & Terrific Louisiana Kitchen: Southern Favorites; Meals On The Move: Rush Hour Recipes; her two Random House books: Trim & Terrific American Favorites, Trim & Terrific One Dish Favorites, and her newest cookbook, Eating Well Through Cancer: Easy Recipes & Recommendations During & After Treatment. Holly has developed a national reputation for her easy, everyday, and healthier approach to cooking and entertaining. Her television appearances include national television shows such as the Later Today, NBC Weekend Today Show (for six years), Home Matters, Phil Donahue Show, and numerous satellite New York based media tours. She recently completed two QVC appearances. In addition to her media appearances, Holly is the "Cooking Coach" on www.ivillage.com/food. She also writes a bimonthly column, "Beat the Clock" for Quick & Light Magazine and is the food editor for Louisiana Life Magazine. She contributes articles to Cooking Light Magazine and LA Times Syndicate as well as other publications. Holly has also developed recipes and received more recognition as a national presence through her role as the Louisiana Sweet Potato spokesperson. Holly is a wife and mother of three and resides in Baton Rouge, LA. For more information about Holly and how to order her cookbooks go to
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Everybody
wants to cook healthy meals with less fat and more vegetables, fruits, whole grains and
beans. But who has the time? Here are some quick cooking ideas that make the preparation
of healthful meals a snap. Think first about how your prepare your meals. Your microwave, for example, can be used to cut fat from speedy suppers – just use bouillon, wine, or broth to provide flavor and tenderness. Crockpots and pressure cookers are other useful tools that minimize your time and effort. Cut kitchen time with wraps, the sandwich substitute that uses thin, pliable flat breads, such as tortillas, as a starting point for simple, healthful meals. Try a grilled veggie wrap featuring whole wheat tortillas spread with hummus, topped with fresh spinach leaves or steamed onion, zucchini, bell peppers, or mushrooms, seasoned with basil, salt and pepper. Pasta cooks up quickly and mixes well with a range of ingredients – including leftovers. For a super-fast, low-fat homemade tomato sauce, cook finely-chopped onion and garlic in a bit of olive oil until softened. Stir in four chopped ripe tomatoes and a half cup chopped fresh basil. Season with salt and pepper to taste and cook about 10 minutes, until tomatoes soften. Skinless, boneless chicken breasts top the ingredient list of countless easy recipes. Use pieces of grilled or roasted chicken in a Caesar salad. Or, stir-fry thinly-sliced chicken with pre-cut vegetables – from the market's fresh produce, frozen or salad bar sections – to prepare an oriental-style meal in minutes. AICR
EGG &
GREEN CHILI CASSEROLE 2 (4-ounce) cans chopped green chiles,
drained Preheat the oven to 350°F. Coat a 2-quart baking dish with nonstick cooking spray. Layer half the chiles in the dish. Top with half the tortilla strips and then half the cheese. Repeat another layer, using the remaining chiles, tortillas and cheese. In a large bowl, beat together the eggs, egg whites, milk, pepper, cumin and garlic powder; pour evenly over the casserole. Bake uncovered, for 40 minutes or until puffy and set in the center. Let stand 10 minutes before serving. Serve with salsa, if desired. Makes 8 Servings. Healthy Tip: To lower fat and cholesterol even further, substitute 1-1/4 cups egg substitute for the large whole eggs. Per Serving: 299 Cal; 11 g Total Fat (5 g Sat Fat); 29 g Carb; 19 g Protein; 149 mg Cholesterol; 807 mg Sodium; 2 g Fiber. Exchanges: 2 Starch; 2 Very Lean Meat; 2 Fat.
CHICKEN
CAESAR SANDWICH 1 (16-ounce) loaf French bread Hollow out the inside of a French bread loaf, discarding extra bread.* To make it easier to hollow out bread, cut loaf in six sections; set aside. Place lettuce, Parmesan cheese, and chicken in a bowl. In a small bowl, whisk together sour cream, mayonnaise, garlic, lemon juice, vinegar, Worcestershire sauce, and mustard. Toss with lettuce mixture and stuff into each hollowed bread section. Makes 6 Sandwiches. *You can grate hollowed-out bread into crumbs and freeze for later use Per Serving: 299 Cal; 7 g Total Fat (2 g Sat Fat); 33 g Carb; 24 g Protein; 45 mg Cholesterol; 580 mg Sodium; 3 g Fiber. Exchanges: 1-1/2 Starch; 2 Very Lean Meat; 1 Fat.
SPINACH
& TOMATO CRUSTLESS QUICHE 1 onion, chopped Preheat oven to 350°F. Coat a large skillet with nonstick cooking spray. Over medium-high heat, sauté the onion, stirring occasionally, until tender, about 5 minutes. Add the garlic and basil. Set aside. In a food processor or blender, purée the cottage cheese with the egg and egg whites. Add to the onion mixture. Mix in the spinach and Monterey Jack cheese. Spoon into a 9-inch pie plate coated with nonstick cooking spray. Smooth the top and bake, uncovered, for 25 minutes. Remove from oven and arrange the tomatoes in an overlapping circle on the top of the quiche. Bake, uncovered, for 20 minutes more or until a knife inserted near the center comes out clean. Makes 6 Servings. Per Serving: 142 Cal; 5 g Total Fat (3 g Sat Fat); 8 g Carb; 17 g Protein; 56 mg Cholesterol; 404 mg Sodium; 2 g Fiber. Exchanges: 2 Very Lean Meat; 1-1/2 Vegetable; 1 Fat.
EASY POT
ROAST 1 (4-pound) beef sirloin tip roast Preheat oven to 300°F. Trim any excess fat from meat. Stuff pieces of garlic throughout the meat. Season very well with salt and pepper. Spread the sliced onion over the roast and pour soup over onions. Cover and place in oven for 5 to 6 hours, depending on the size of the roast. After 4 hours, add carrots and continue cooking until meat is tender or you're ready for the roast. Makes 14 Servings. Per Serving: 256 Cal; 8 g Total Fat (3 g Sat Fat): 6 g Carb; 38 g Protein; 106 mg Cholesterol; 286 mg Sodium; 1 g Fiber. Exchanges: 5 Very Lean Meat; 1 Vegetable; 1 Fat.
CHICKEN
ROSEMARY STRIPS 1/2 cup fat-free Italian dressing In a bowl, mix Italian dressing, lemon juice, garlic, Worcestershire sauce, rosemary, and pepper. Pour over chicken strips and marinate for at least 30 minutes or overnight. Place strips on a broiler pan and pour marinade on top. Broil 10 minutes on each side or until done. Baste with marinade while cooking. Makes 16 Servings. Menu Tip: Serve with grilled or roasted vegetables -- also great on the buffet table and can be served cold. Per Serving: 60 Cal; 1 g Total Fat; 2 g Carb; 13 g Protein; 33 mg Cholesterol; 130 mg Sodium. Exchanges: 1-1/2 Very Lean Meat.
SUPER SNAPPER 1 pound snapper filets Preheat the ove to 400°F. Lay the snapper filets on a baking sheet lined with foil. Sprinkle with the balsamic vinegar and lemon juice. In a small dish, combine the bread crumbs, basil and Parmesan cheese. Sprinkle over the fish. Bake for 15 minutes or until the fish is done. Makes 4 Servings. Menu Idea: Serve with a chewy grain dish such as brown rice or quinoa mixed with your favorite herbs or spices, a bit of olive oil, and steamed chopped veggies. Per Serving: 179 Cal; 3 g Total Fat (1 g Sat Fat); 10 g Carb; 26 g Protein; 44 mg Cholesterol; 278 mg Sodium. Exchanges: 3-1/2 Very Lean Meat; 1 Starch.
SHRIMP,
ASPARAGUS, AND BRIE PASTA 1/2 cup chopped onion In a nonstick skillet sprayed with vegetable spray, sauté onion, garlic, and asparagus for 3 minutes. Add shrimp and continue cooking until shrimp are done, 5 to 7 minutes. Meanwhile, cook pasta according to package directions, omitting any oil and salt; drain and add to shrimp mixture. Add Brie, oregano, and green onions, stirring unti Brie is melted. Makes 8 Servings. Per Serving: 388 Cal; 7 g Total Fat (3 g Sat Fat); 46 g Carb; 34 g Protein; 187 g Cholesterol; 264 g Sodium; 2 g Fiber. Exchanges: 3 Starch; 4 Very Lean Meat; 1/2 Vegetable; 1 Fat.
SUN-DRIED
TOMATO BREAD 1/2 cup sun-dried tomatoes (not oil packed) 1-1/2 cups all-purpose flour 1 tsp baking powder 1/2 tsp baking soda 1 Tbsp sugar 1/2 tsp minced garlic 1/2 tsp dried rosemary 2 Tbsp chopped parsley 1/2 cup grated Parmesan cheese 1 large egg 3/4 cup skim milk 2 Tbsp olive oil Preheat oven to 375°F. Pour boiling water over tomatoes and let sit for 10 minutes. Drain water and cut into pieces; set aside. In a large bowl, combine flour, baking powder, baking soda, sugar, garlic, rosemary, parsley, and cheese. Whisk together egg, milk, and oil and stir in flour mixture until just combined. Fold in tomatoes. Transfer batter into a 7x5x3-inch loaf pan coated with nonstick cooking spray. Bake for 35 to 40 minutes. Makes 10 Servings. Per Serving: 141 Cal; 5 g Total Fat (2 g Sat Fat): 18 g Carb; 6 g Protein; 26 mg Cholesterol; 278 mg Sodium; 1 g Fiber. Exchanges: 1 Starch; 1/2 Very Lean Meat; 1/2 Vegetable; 1 Fat.
BAKED BEANS 4 (15-ounce) cans white kidney beans
(cannellini) or great Preheat oven to 350°F. Pour beans into a 2-quart casserole. Stick cloves into onion half and add to beans with Bay leaf and garlic. In a skillet coated with nonstick cooking spray, sauté chopped onion until tender. Add to beans. Stir in tomatoes, molasses, cayenne, thyme, oregano, salt and pepper. Cover and bake for one hour. Remove onion half and Bay leaf before serving. Makes 8 Servings. Per Serving: 236 Cal; 1 g Fat; 47 g Carb; 9 g Protein; 0 mg Cholesterol; 537 mg Sodium; 9 g Fiber. Exchanges: 1-1/2 Starch; 1 Other Carb; 1-1/2 Very Lean Meat; 1/2 Vegetable.
BLUEBERRY
PINEAPPLE DELIGHT 1 (20-ounce) can crushed pineapple in juice, undrained 2 cups fresh or frozen blueberries 1 (18.25-ounce) box lemon cake mix 2/3 cup light brown sugar 1/2 cup margarine or butter, melted Preheat oven to 350°F. In a 13x9x2-inch baking pan coated with nonstick cooking spray, spread the pineapple and bluebverries over the bottom of the pan. Sprinkle evenly with the cake mix and brown sugar. Drizzle margarine evenly over the top. Bake 45 to 50 minutes, or until bubbly. Makes 16 Servings. Per Serving: 251 Cal; 10 g Total Fat (2 g Sat Fat); 39 g Carb; 8 mg Cholesterol; 315 mg Sodium; 2 g Protein; 1 g Fiber. Exchanges: 2 Other Carb; 1/2 Fruit; 2 Fat.
ESPRESSO
BROWNIES 1/2 cup margarine Note: Instant espresso coffee is found in the grocery store where you find coffee. I usually don't like to make you purchase unusual ingredients, but you'll use this instant espersso often to make these incredible brownies over and over again. Preheat oven to 350°F. Coat a 9x9x2-inch pan with nonstick cooking spray. In a large mixing bowl, beat the margarine, sugar, egg, egg white and vanilla until light and fluffy. Combine flour, cocoa, espresso powder and baking powder. Gradually add the dry ingredients to egg mixture, mixing well. Stir in chocolate chips. Pour batter into prepared pan. Bake for 20 to 25 minutes or until toothpick inserted comes out clean. Makes 25 Brownies. Per Brownie: 103 Cal; 5 g Fat (1 g Sat Fat); 14 g Carb; 9 mg Cholesterol; 64 mg Sodium; 1 g Fiber. Exchanges: 1 Other Carb; 1 Fat.
ULTIMATE
CHEESECAKE 1 cup graham cracker crumbs Preheat oven to 325°F. In the bottom of a 9-inch springform pan mix together the graham cracker crumbs, sugar, lemon rind, and melted margarine. Press mixture along the bottom and sides of pan. In a mixing bowl, beat together the cream cheese, ricotta, yogurt, and sugar until smooth. Gradually add eggs and egg whites, beating well. Add the flour and vanilla. Pour into the crust and bake for one hour. Turn oven off and leave in oven with door ajar for one hour. Refrigerate cheescake until well chilled. Serve with fresh fruit. Makes 12 Servings. Tip: This recipe can be prepared crustless, if desired. The nutrient analysis below is for the cheesecake with crust. Per Serving: 245 Cal; 6 g Total Fat (3 g Sat Fat); 35 g Carb; 13 g Protein; 50 mg Cholesterol; 369 mg Sodium; 1 g Fiber. Exchanges: 1 Starch; 1 Other Carb; 1-1/2 Very Lean Meat; 1 Fat.
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