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Eating In For Better Health
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Rigatoni With Eggplant & Mushrooms Rustic Cajun Chicken & Sausage Rice Tender Eye of Round Roast With Gravy
Related Recipes If these recipes tickle your taste buds, you can have a second helping by clicking on the link below:
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Fewer Americans are
cooking today than in the past. One government agency reports that the
percentage of households that cooks an average of once a day declined from 44.3 percent in
1993 to 40.5 percent in 2001. That change might seem negligible, but 4 percent
equals about 11 million people. According to the USDA, Americans spent 26 percent of their food budgets away from home in 1959. By 2000, that figure grew to 47 percent. Other researchers found that buying commercially-prepared meals – including heat-and-eat packaged foods from supermarkets – has steadily increased. Even though we know commercially-prepared meals often aren’t the most healthful, we choose them for convenience. But there are ways to cook nutritious meals quickly and easily -- and it’s important for your health. Pre-made, highly processed and packaged prepared food or take-out meals often don’t provide enough dietary fiber and other disease-fighting substances. And, they are often high in fat, sweeteners and sodium, which are related to such chronic health problems as high blood pressure, diabetes, heart disease and excess weight. By cooking “from scratch,” you can take back control over your nutrition, your health and your weight. Fish has long been considered a healthful food, but recent news about some fish contaminated by mercury, and carcinogens known as PCBs in farmed salmon, have made many people wary. Health experts advise continuing to eat fish, but with some exceptions. To avoid PCBs, they suggest limiting consumption of farmed salmon to two 3 oz.-servings per week. (Safer wild salmon is usually available frozen.) High levels of mercury have been found in certain fish – salmon, swordfish, king mackerel, shark, tile fish (golden bass) and fresh tuna. But many other fish are still considered safe, such as halibut, cod, orange roughly, trout, hake, rockfish, haddock and monkfish. They are rich in the healthful omega-3 fatty acids that boost health and help prevent chronic diseases. To get your taste buds on the road to healthier "dining in," try one or more of the easy-to-prepare recipes below.
Recipe from the AICR. 4 (4-ounce) skinless fish fillets, e.g. halibut Preheat oven to 450 degrees.
THICK AND BEEFY
PINTO BEAN STEW 8 ounces (96% fat-free) lean ground beef Heat a large nonstick saucepan over medium-high heat. Add beef and cook 2 minutes, or until no longer pink, stirring constantly. Add beans, tomatoes, and water. Bring to a boil, reduce heat, cover tightly, and simmer 15 minutes. Remove from heat and stir in cumin and pepper. Makes 4 Servings. Per Serving: 198 Cal; 3 g Total Fat (1 g Sat Fat); 24 g Carb; 29 mg Cholesterol; 353 mg Sodium; 19 g Protein; 8 g Dietary Fiber. Exchanges: 1-1/2 Starch; 2 Very Lean Meat; 1 Veg; 1/2 Fat.
CREAMY CHICKEN AND
POTATOES 1 (10-ounce) can reduced-fat cream of chicken soup In a medium mixing bowl, combine the soup, sour cream and all but 2 tablespoons of the onions and set aside. Heat a 12-inch nonstick skillet over medium-high heat. Add chicken, smooth side down, and cook 1 to 2 minutes or until lightly browned. Turn pieces over, add potatoes, and pour soup mixture evenly over all. Bring to a boil, reduce heat, cover tightly, and simmer 30 minutes or until chicken is no longer pink in center and potatoes are tender, stirring midway. Top with remaining green onions and serve. Makes 4 Servings. Per Serving: 314 Cal; 7 g Total Fat (3 g Sat Fat); 30 g Carb; 85 mg Cholesterol; 391 mg Sodium; 31 g Protein; 3 g Dietary Fiber. Exchanges: 2 Starch; 3 Very Lean Meat; 1 Fat.
LASAGNA ROLLUPS Olive oil-flavored nonstick cooking spray Position oven rack in center of oven and preheat to 350°F. Lightly coat an ovenproof dish or casserole with cooking spray; set aside. Combine the ricotta cheese, spinach and egg substitute (or eggs) in a mixing bowl. (Ed. Note: If you're a garlic-lover, you can add 1/4 to 1/2 tsp garlic powder to the mixture). Spread about 1/2-cup of the ricotta mixture down the length of each noodle. Roll up each noodle jelly-roll style. Set rolls, edge side up, in baking dish. Drizzle the spaghetti sauce over the rolls. Bake in preheated oven for 30 minutes. Serve with a mixed green salad and crusty French bread. Makes 6 Servings. Per (1 Rollup) Serving: 161 Cal; 3 g Total Fat (1 g Sat Fat); 20 g Carb; 12 mg Cholesterol; 286 mg Sodium; 16 g Protein. Exchanges: 1-1/2 Meat; 1 Veg; 1 Bread/Starch; 1/2 Fat. 10-MINUTE SPAGHETTI
SAUCE Olive oil-flavored nonstick cooking spray Lightly coat a nonstick saucepan with cooking spray. Heat over medium heat. Add onions, zucchini, and carrots and cook, partially covered and stirring occasionally, for 5 minutes or until tender. Stir in tomatoes with juice, tomato sauce, and seasoning. Bring sauce to a boil. Reduce heat to brisk simmer and cook, uncovered, for 5 minutes. Makes 8 Cups. Per (1-Cup) Serving: 51 Cal; <1/2 g Total Fat (00 g Sat Fat); 10 g Carb; 00 mg Cholesterol; 43 mg Sodium; 2 g Protein. Exchanges: 2 Veg.
CHICKEN MUSHROOM
STIR-FRY Oil-flavored nonstick cooking spray Lightly coat a nonstick frying pan or wok with cooking spray. Cook the onion, garlic, and ginger over medium heat, stirring constantly, for 1 minute. Stir in the chicken, celery, and mushrooms. Cook a few minutes, stirring constantly, until vegetables are tender-crisp. Whisk together the broth and cornstarch in a small bowl. Stir the mixture into the chicken and vegetables. Cook until the sauce thickens slightly, about 1 minute. Makes 6 Servings. Per (1-Cup) Serving: 68 Cal; 2 g Total Fat (<1/2 g Sat Fat); 7 g Carb; 18 mg Cholesterol; 83 mg Sodium; 7 g Protein. Exchanges: 1 Veg; 1 Very Lean Meat.
TENDER EYE OF ROUND
ROAST WITH GRAVY 1 (2-pound) eye of round beef roast Preheat oven to 350°F. Place beef on baking rack in pan and sprinkle with onion powder, garlic powder, 1/2 tsp salt, pepper, and paprika. Bake 75 minutes or until the meat thermometer reads 150°F. Place meat on cutting board and let stand 10 minutes before slicing. Pour any accumulated juices from the cutting board back into the baking pan. Scrape bottom of pan and pour into a small saucepan. Add enough water to the drippings to measure 1 cup liquid. Stir in cornstarch and remaining 1/4 tsp salt. Stir until cornstarch dissolves. Place pan over high heat and bring to a boil. Cook, stirring, until gravy thickens slightly. Makes 8 Servings. Per Serving (Entrée Only): 148 Cal; 4 g Total Fat (2 g Sat Fat); 1 g Carb; 57 mg Cholesterol; 270 mg Sodium; 24 g Protein. Exchanges: 3 Lean Meat; 1 Fat. Try It With: 6 ounces baked potato with 2 Tbsp fat-free sour cream 1 cup steamed green beans seasoned with butter spray 1 cup mixed greens tossed with 2 Tbsp red onion, 2 ounces pear slices, 1/2 ounce blue cheese and 2 Tbsp reduced-fat salad dressing 1 cup fat-free milk Total Meal: 5 Carb Exchanges
RUSTIC CAJUN CHICKEN AND
SAUSAGE RICE 6 ounces 50% less fat pork sausage Place a 12-inch nonstick skillet over medium high heat until hot. Add sausage and cook until no longer pink, breaking up larger pieces while stirring. Remove from skillet and set aside. Add pepper stir-fry, onion, celery, and thyme to pan residue and cook 3 to 4 minutes, stirring frequently. Increase heat to high, add water and bay leaves and bring to a boil. Add rice and paprika and return to a boil. Reduce heat, cover tightly, and simmer 15 minutes. Add chicken and cook 5 more minutes or until chicken is no longer pink in center. Remove skillet from heat and stir in sausage and hot pepper sauce. Cover and let stand 5 minutes to absorb flavors. Makes 4 Servings (1-1/4 Cups each). Per (1-1/4 Cups Entrée Only) Serving: 284 Cal; 10 g Total Fat (3 g Sat Fat); 27 g Carb; 61 mg Cholesterol; 327 mg Sodium; 23 g Protein; 2 g Dietary Fiber. Exchanges: 1-1/2 Starch; 2 Lean Meat; 1 Veg; 2 Fat.
RIGATONI WITH EGGPLANT
AND MUSHROOMS Sauce: 1 Tbsp olive oil Garnish: 2 Tbsp grated Parmesan cheese In a heave skillet over medium heat, heat the oil and wine together. Add the garlic and onion and sauté for 5 minutes. Add the eggplant and sauté for 5 more minutes. Add the mushrooms and sauté until mushrooms begin to brown, about 5 minutes. Add the plum tomatoes and bring to a boil. Lower the heat, cover, and simmer 10 minutes. Add the minced thyme and fresh ground pepper. Toss the sauce with the cooked rigatoni. Top with Parmesan cheese. Makes 6 Servings. Serving size: 1 Cup pasta with about 2/3 cup vegetables and sauce. Per Serving: 232 Cal; 4 g Total Fat (1 g Sat Fat); 41 g Carb; 1 mg Cholesterol; 178 mg Sodium; 8 g Protein; 4 g Dietary Fiber. Exchanges: 2 Starch; 2 Veg; 1/2 Monounsaturated Fat.
SHRIMP, CORN &
PEPPER SAUTÉ 1 Tbsp canola oil In a large skillet over medium heat, heat the oil. Add the onion and sauté for 5 minutes. Add the corn and peppers and sauté for 5 minutes. Add the cherry tomatoes and lemon juice. Cover, reduce heat to low, and cook for 3 minutes. Add the shrimp, basil, black pepper, and salt (if using); cook 1 more minute. Makes 4 Servings. Serving Size: 3 to 4 ounces shrimp, 2/3 cup vegetables Per Serving (w/o optional salt): 185 Cal; 5 g Total Fat; 14 g Carb; 190 mg Cholesterol; 224 mg Sodium (w/o salt); 22 g Protein; 2 g Dietary Fiber. Exchanges: 1/2 Starch; 1 Veg; 3 Very Lean Meat.
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