Herbed Spinach Quiche Portabella Caps


4 portabella mushrooms, 3-inch diameter
Cooking spray
3 large eggs
Egg whites from 6 eggs
½ cup whole-wheat grated bread crumbs
¼ cup nonfat milk
1 tsp low-sodium garlic and herb blend
1 cup cooked and drained, chopped, frozen spinach
¼ cup reduced-fat Parmesan cheese, divided

1. Place oven rack in center of oven; preheat to 375 degrees F.
2. Remove portabella stems. Wipe clean with a damp paper towel.
3. Spray baking sheet with cooking spray, and place mushroom caps on baking sheet.
4. In a mixing bowl, whisk together all remaining ingredients, except for 1 Tbsp Parmesan cheese.
5. Coat 10-inch non-stick pan with cooking spray and heat over medium flame.
6. Cook and scramble egg mixture until it just starts to thicken. Remove from heat.
7. Using a large spoon, scoop partially cooked, hot egg mixture into portabella caps
8. Sprinkle tops with remaining Parmesan cheese. Bake about 20 minutes.
9. Serve immediately. Serves 4

Preparation time: 45 minutes
Nutrient information per serving: 190 calories, 6 grams fat, 330 mg sodium, 14 grams carbohydrate, 4 grams fiber, 17 grams protein

Source: USDA Produce for a Better Health Foundation

Confetti Sloppy Joes

Ingredients:sloppy joe 1
Vegetable Oil Cooking Spray
1 lb Extra-Lean Ground Beef (or lean)
1 small green bell pepper, diced
1 small red bell pepper, diced
1 small onion, diced
1 Tbsp white vinegar,
¾ c catsup
2 Tbsp mustard
6 100% whole wheat sandwich buns
1 sweet onion, thinly sliced (optional)

1. Spray a medium skillet with cooking spray and Combine ground beef, diced peppers, and onion in the skillet. Cook on medium heat until the beef is thoroughly cooked, about 8-10 minutes.
2. Mix the vinegar, catsup, and mustard together. Add to the beef mixture and simmer 10-15 minutes.
3. Scoop ¾ c onto each sandwich bun and top with a slice of sweet onion.

Nutrition Facts for 1 Sandwich: 270 calories, 6 g fat, 630 mg sodium, and 21 g protein
Recipe Source: http://www.eatright.org/kids/

Campfire Stew

1 pound ground beef
2 onions, diced
4 carrots, cut
2 bell pepper, seeded and sliced into strips
4 cloves of garlic, minced
4 potatoes, cubed
¼ cup olive oil
Salt and pepper, to taste

1. In a large bowl, combine all the ingredients and mix well.
2. Evenly divide the mixture between 4 large pieces of aluminum foil. Bring the longer edges of the foil together in the middle to form a tent over the food. Fold the ends together three or four times, creasing it well. Pinch the ends well to be sure that there is no leaking.
3. Cook in the hot coals of a campfire until the meat is browned and the vegetables are tender, about 15-30 minutes.
4. Serve right out of the foil packet. Top with shredded cheddar cheese if desired

Beef Stew with Butternut Squash

Ingredients:Italian Style Beef Stew with Butternut Squash 500
1 lb boneless beef chuck roast
2 Tbsp all-purpose flour
2 Tbsp vegetable oil
1 lb new potatoes, quartered
1 lb butternut squash, peeled, seeded, and cut into 1-inch pieces (2 ½ cups)
2 small onions, cut into wedges
2 cloves garlic, minced
1 14-ounce can low-sodium beef broth
1 cup vegetable juice
2 Tbsp Worcestershire sauce
1 Tbsp lemon juice
½ tsp sugar
½ tsp paprika
¼ tsp black pepper
1/8 tsp ground allspice
1 9-ounce package green beans


  1. Trim fat from meat.  Cut meat into 1-inch pieces.
  2. Place flour into a large resealable plastic bag.  Add meat pieces, shaking to coat.
  3. In a large skillet, heat oil over medium heat.  Brown meat in hot oil.  Drain off fat.
  4. In slow cooker, combine meat, potatoes, squash, onions and garlic.
  5. In a large bowl, combine broth, vegetable juice, Worcestershire sauce, lemon juice, sugar paprika, pepper and allspice.  Pour over meat mixture.
  6. Cover and cook on low-heat setting for 10 to 12 hrs or on high-heat setting for 5 to 6 hours. If using low-heat setting, turn to high-heat setting.
  7. Stir in green beans.  Cover and cook for 15 minutes more.

Makes 6 servings.
Nutrition facts per serving:  Calories 304, protein 19 g, fat 13 g, sodium 456 mg,
fiber 4 g

Source: Better Homes and Gardens

Crock-Pot Apple Chicken Stew

4 medium potatoes, cubed
4 medium carrots, cut into ¼ inch slices
1 medium red onion, halved and sliced
1 celery rib, thinly sliced
¾ tsp dried thyme
pepper to taste
½ tsp caraway seed
2 lbs boneless skinless chicken breasts, cubed
1 Tbsp olive oil
2-4 large tart apples, peeled an cubed
1 ¼ cups apple cider
1 Tbsp cider vinegar
1 bay leaf


  1. In a slow cooker, layer potatoes, carrots, onion and celery.  Combine thyme, pepper and caraway; sprinkle half over vegetables.
  2. In a skillet, sauté chicken cubes in oil, until browned.
  3. Transfer to a slow cooker.  Top with apple.
  4. Combine the apple cider and vinegar.  Pour over chicken and apple.  Sprinkle with remaining salt mixture. Top with bay leaf.
  5. Cover and cook on high for 4-5 hours, or until vegetables are tender and chicken is cooked. Remove the bay leaf before serving.

Serves 6
Nutrition facts per serving: Calories 407, protein 33 g, fat 13 g, sodium 670 mg, fiber 5 g

Source: Food.com

Five Bean Chili

1 ½ lbs lean ground turkey
2 cups chopped onion
1 15-ounce can light red kidney beans, drained
1 15-ounce can dark red kidney beans, drained
1 15-ounce cannelloni beans, drained
1 15-ounce can butter beans, drained
1 15-ounce can pinto beans, drained
2 14 ½ ounce cans diced tomatoes
2 1 ¼ ounce packets chili seasoning mix
1 8 ounce can tomato sauce
1 cup water
pepper to taste


  1. In a skillet over medium-high heat, brown ground beef with onions.  Break up clumps as much as possible.  Put mixture into a slow cooker.
  2. Add remaining ingredients and stir together.
  3. Cover and cook on high setting for 4 hours or on low setting for 7 to 8 hours.
  4. Ladle into bowls and serve with your favorite chili fixings.

Makes 8 servings.
Nutrition facts: Calories 464, protein 28 g, fat 19 g, sodium 780 mg, fiber 14 g

Source: Foodnetwork.com

Curried Chicken with Raisins and Mushrooms

curried chicken

1 1/2 tsp extra virgin olive oil
2 boneless, skinless chicken breasts, diced into 1 inch cubes
2 cups sliced white mushrooms
2 cups sliced cremini mushrooms
1/2 medium red bell pepper, chopped
2 cups low-sodium chicken broth
1 cup grapes
2 cups instant whole grain rice
1 1/2 Tbsp curry powder


  1. Heat olive oil in a large saute pan.
  2. With heat on medium-high, place chicken in pan and cover with lid.
  3. Cook chicken about 5 minutes.
  4. Add mushrooms and peppers to pan and saute 3-4 minutes
  5. Add chicken broth.
  6. Gently mix in raisins, rice and curry powder. Bring to a boil, reduce heat and cover.
  7. Simmer until rice is done. Fluff with a fork and let sit 3-5 minutes before serving.

Preparation Time: 30 minutes
Serves 4

Nutrition Facts per serving: 440 calories, 6 g fat, 71 g carbohydrate, 6 g fiber, 6 g protein, 410 mg sodium

Source: USDA Produce for a Better Health Foundation

Squash, Chickpea & Red Lentil Stew

-3/4 cup dried chickpeas
-2 ½ pounds kabocha squash or butternut squash, peeled, seeded, and cut into ½ inch pieces
-2 large carrots, peeled and cut into ½ inch pieces
-1 large onion, chopped
-1 cup red lentils
-4 cups vegetable broth
-2 Tbsp tomato paste
-1 Tbsp minced, peeled fresh ginger
-1 ½ tsp ground cumin
-1 tsp salt
-1/4 tsp saffron
-1/4 tsp freshly ground pepper
-1/4 cup lime juice
-1/2 cup chopped, roasted unsalted peanuts
-1/4 cup packed fresh cilantro leaves, chopped

Soak chickpeas in enough cold water to cover them by2 inches for 6 hours overnight. (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour). Drain when ready to use.
Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, saffron and pepper in a 6 quart slow cooker.
Put on the lid and cook on low until the chickpeas are tender and the lentils have begun to break down, 5 to 6 ½ hours.
Stir in lime juice. Serve sprinkled with peanuts and cilantro.

Per serving: 294 calories, 7 g fat (Saturated 1 g), 0 mg cholesterol, 48 g carbohydrate, 14 g protein, 11 g fiber, 578 mg sodium
Prep: 8 hours
Yield: 8 servings

Source: Dean Health Holiday Holdout

Organizing Your Pantry 101

With the New Year under way, many of us are working on our New Year’s resolutions, which may include staying more organized or following a budget. One way to keep your food budget under control is to organize your kitchen, starting with your pantry. The pantry is a place where many different items are stored, including everything from food to paper products. With many different items in the pantry, it can be hard to keep track of what we have in stock and what we are out of. This leads to purchasing items we don’t need, resulting in an overabundance of some items while running out of others, causing frequent trips to the grocery store. Try organizing your pantry using the tips below to keep your 2015 happy and healthy!

1. Clean it up. Take everything out of your pantry and organize it into two different categories: items that you want to keep and use frequently and items you haven’t used in 3 months. Use your judgment and if it’s something you haven’t used in 3 months and will not use in the next 3 months, throw it away or donate it. Keep it if you will use it and it hasn’t expired.
2. Organize your food items into categories. For example: canned (fruit, vegetable, soup), grains, or snack items (nuts, dried fruit, or seeds). If you keep your food items organized by categories, when you need something you will know right where to look and are less likely to purchase something you already have on hand.
3. Buy in bulk. Purchase ingredients that will not go bad quickly in large quantities and store in glass jars so you can see when you will need more. Items such as flour, sugar, quinoa, dried fruit, seeds, or nuts are good options for bulk purchases. This can also work for other items such as canned fruits, canned vegetables, canned soup, pasta, or rice. Purchase these items when they are on sale and keep a par level on hand to avoid making last minute trips to the grocery store.
4. Labeling. Label the glass jars with the contents and date of each jar. This will help you remember what is in the jar and when the last time was you filled it from a new package to prevent spoilage.
5. Ditch the high calorie and high fat processed foods. Many items found in the pantry can be high in calories and fat. Typically, these items are processed foods such as hamburger helper, chips, candy, or cookies. As you clean through your pantry, set aside the high calorie and high fat processed foods, and when you are finished, donate the items that are not open. For items that are open, either throw them away or do not make space for these items in your newly organized pantry. Once you have finished the open food item, do not replace it the next time you go grocery shopping.

Using these simple tips to help organize your pantry will help you save money while keeping your healthy eating habits in check.

Enjoy a Guilt-Free New Year’s Eve


Many people enjoy celebrating New Year’s Eve by attending parties, but are concerned that traditional party foods will sidetrack their attempts to follow a healthy diet. The good news is that party foods can fit into your diet with the proper planning.

First, be sure to start you day out right by eating a healthy breakfast. Including healthy, well balanced meals and snacks throughout the day will make you less likely to overeat duirng your evening celebrations. Research shows that people who eat a nutritious breakfast tend to consume fewer calories throught the day. Remember to make at least half of your grains high fiber, whole-grains. Fiber is important because it will fill you up and satisfy your hunger without adding many calories to your diet.

Make sure to drink plenty of water to stay hydrated during the day. Water makes up about 60-70% of our body weight and is a nutrient that plays a role in many essential bodily functions. Drinking water helps you to feel full and consume fewer calories. According to the Institute of Medicine, men need about 12 cups of fluids per day and women need 9 cups of fluids. These requirements vary based on many factors including: body size, activity level and climate. Alcohol is a natural diuretic, so if you plan to enjoy a cocktail during your New Year’s Eve celebration, be sure to increase your water intake during the day.
Speaking of alcohol, it contains empty calories that add up quickly and adds no nutritional value to your diet. In fact, the calories in a glass of champagne are equivalent to a cookie, a pint of beer contains as many calories as a slice of pizza, and a glass of wine is equal to a piece of cake. Be sure to consume alcohol in moderation, which means one alcoholic drink a day for women and 2 alcoholic drinks per day for men. Include sparkling water with a lime or water infused with fresh fruit in additional to alcoholic drinks.

When you are deciding which foods to eat at your New Year’s Eve party, fill half your plate with lower calorie appetizers, like fruits and vegetables. Keep your portions of higher calorie foods smaller. It is fine to indulge in unhealthy party foods as long as you do so in moderation and also include healthy options. If you are attending a party, make sure to bring a healthy dish to share, such as a fruit plate, vegetable crudité, hummus and pita bread, or spinach stuffed mushrooms.

Ring in the New Year with the healthy appetizer recipe below:

Rustic Pesto Tart
1 pound whole-wheat pizza dough
½ cup pesto
6 tablespoons dried cranberries
½ cup shredded fontina or Swiss cheese

1. Preheat oven to 400°F. Coat a large baking sheet with cooking spray.
2. Sprinkle work surface and dough with flour. Press dough out and roll, stretch or toss it into a 14-inch circle. Place on the prepared baking sheet. Spread pesto on the dough to within 1/8 inch of the edge. Sprinkle cranberries and cheese evenly over the pesto. Fold 1 to 1 1/2 inches of the border over the filling all the way around, leaving the center exposed.
3. Bake the tart until browned and bubbling, 20 to 22 minutes. Cool on the pan for 5 minutes before cutting into 12 pieces.

Makes 12 appetizer servings

Tips & Notes
• Make Ahead Tip: Prepare up to 2 hours ahead; serve at room temperature.
• Tip: Look for whole-wheat pizza-dough balls at your supermarket. Check the ingredient list to make sure the dough doesn’t contain any hydrogenated oils.
Nutrition facts per serving:190 calories; 6 g fat (2 g saturated); 7 mg cholesterol; 29 g carbohydrates; 7 g protein; 3 g fiber; 409 mg sodium; 114 mg potassium.
Recipe Source: Eating Well