This casserole meets a couple of my criteria for an ideal recipe: It’s not only tasty, but super easy to make. Throw together frozen vegetables, a can of soup and pre-made topping and pop in the oven.
I use the Birds Eye Oven Roasters vegetables because they are pre-seasoned and thoroughly delicious, the Campbell’s Healthy Request cheese soup because it has half the fat and sodium content of regular cheese soup, and the smallest possible can of French-fried onions so the calorie count doesn’t create too many shock waves.
The recipe makes approximately 6 servings. Leftovers will last in the fridge for up to 4 days or can be frozen for up to 3 months.
Ingredients
15-ounce bag Oven Roasters seasoned brussels sprouts and carrots
14-ounce bag Oven Roasters seasoned broccoli and cauliflower
10-ounce can Campbell’s Healthy Request cheddar cheese soup
2.8-ounce can French fried onions
Directions
Thaw frozen vegetables in the microwave by heating the brussels sprouts and carrots on HIGH for 4 minutes, then adding the broccoli and cauliflower and heating on HIGH for another 4 minutes.
Add cheese soup and stir until all vegetables are thoroughly coated.
Pour into baking dish and bake in 375-degree oven for 25-30 minutes, or until vegetables are of desired softness when tested with a fork. (For slightly al dente vegetables, bake for the shorter period of time.)
Top with French fried onions and bake for an additional 5 minutes, or until onions are golden brown.
Nutrition Information
Serving size: 3/4 cup | Calories: 210 | Carbohydrates: 18 g | Protein: 5 g | Fat: 12 g | Saturated Fat: 2 g | Cholesterol: 0 mg | Sodium: 750 mg | Potassium: 550 mg | Fiber: 4 g | Sugar: 4 g | Vitamin A: 18% | Vitamin C: 0% | Calcium: 2% | Iron: 2%
This classic comfort food is perfect for either a picnic lunch or a quick-but-healthy meal at home. It’s also a great use for leftover chicken.
I use reduced-fat mayonnaise to cut calories and fat content, and add Dijon mustard and lemon juice for a burst of extra flavor. Celery, green onions and almonds add both crunch and fiber.
I may pile a generous portion of the chicken salad onto whole grain bread or a whole grain bun for a delicious sandwich. Or I may enjoy a scoop with salad greens.
Leftovers can be frozen for up to two months or will keep in the refrigerator for up to four days.
This recipe makes four 3/4-cup servings.
Ingredients
2 cooked boneless skinless chicken breasts
3/4 cup reduced-fat mayonnaise
2 teaspoons Dijon mustard
1 tablespoon lemon juice
2 stalks celery
2 green onions
1/4 cup unsalted sliced almonds
Ground black pepper to taste
Directions
Dice or shred the chicken, dice the celery and thinly slice the green onions. Combine, add almonds and stir until well blended.
In a small dish, combine the mayonnaise, mustard, lemon juice and black pepper and stir until well blended before adding to the chicken mixture and blending well.
If you wish, chill in the refrigerator for an hour or so before serving.
Nutrition information
Serving size: 3/4 cup | Calories: 240 | Carbohydrates: 9 g | Protein: 17 g | Fat: 14 g | Saturated Fat: .5 g | Cholesterol: 45 mg | Sodium: 350 mg | Potassium: 230 mg | Fiber: 2 g | Sugar: 0 g | Vitamin A: 4% | Vitamin C: 6% | Calcium: 2% | Iron: 4%
For those seeking ways to cut back on pasta consumption, this recipe offers a variation on the ever-popular beefy mac. Add a green salad for a deliciously filling meal.
I’ve substituted garbanzo beans for the noodles to cut down on processed carbs and add fiber. To increase the vegetable-to-meat proportions, I’ve also doubled the amounts of mushrooms, garbanzos and tomatoes and used an extra-large pepper and onion.
If you’re looking to cut the amount of red meat in your diet, and the saturated fat and cholesterol that come with it, feel free to use ground turkey instead of ground beef. Or, if you want to go vegan, use your favorite plant-based “beef” crumbles. I’ve used the Boca veggie crumbles and found they work very well.
As usual, I use reduced-sodium versions of products whenever available, and do not add salt to this recipe, but include enough spices that I really don’t miss the salt.
Garbanzo beef freezes well, and so lends itself to batch cooking.
My husband came up with this recipe and it’s definitely a keeper.
There’s so much healthy stuff (like protein, veggies and fiber) and so little of the bad stuff (like added salt) that if he weren’t making it himself, I’d probably have to hide the ingredient list to get him to try it.
Plus, it’s easy-peasy to make. Pete says he has the recipe perfectly timed to prepare during the nightly PBS News Hour.
And it’s delicious! What’s not to love?
This recipe makes approximately 6 one-cup servings.
Ingredients
2 large boneless, skinless chicken breasts
16-ounce can reduced-sodium garbanzo beans
14.5-ounce can reduced-sodium diced tomatoes
9-ounce package frozen chopped spinach
32-ounce container low-sodium chicken broth
2-3 bay leaves
1 teaspoon powdered garlic
1 teaspoon paprika
1/2 teaspoon cumin
1/2 teaspoon dried cilantro leaves
Aleppo pepper flakes to taste (may be added at the table)
Instructions
Add chicken breasts and bay leaves to the broth in a large soup kettle and bring to a boil. Reduce heat and simmer until the chicken is cooked all the way through.
Shred or dice the chicken and return to the broth.
Thaw the spinach in the microwave oven and add to the mixture.
Add the remaining ingredients and simmer an additional 20-30 minutes.
Nutrition information
Serving size: 1 cup | Calories: 100 | Carbohydrates: 6 g | Protein: 14 g | Fat: 2 g | Saturated Fat: 0 g | Cholesterol: 30 mg | Sodium: 230 mg | Potassium: 320 mg | Fiber: 2 g | Sugar: 1 g | Vitamin A: 23% | Vitamin C: 22% | Calcium: 4% | Iron: 8%
For several years now, Pete and I have enjoyed a New Year’s Day tradition of inviting friends to our house for hoppin’ john, greens and cornbread.
Hoppin’ john is a traditional southern dish made with black-eyed peas and rice, and is said to bring good luck if eaten on New Year’s Day. My husband, who grew up in East Tennessee, brought the recipe with him when he moved to Illinois.
As usual, I’ve modified the recipe somewhat to meet my dietary restrictions. For my version of hoppin’ john, I use brown rice – the frozen kind for convenience. I’ve actually come to prefer brown rice for its nutty texture. Plus, it has more healthy fiber than the more heavily processed white rice. I cook the bacon separately and drain off the grease before adding it to the recipe, which allows me to add some delicious bacon flavor without so much saturated fat, and I sauté the onion and pepper separately in olive oil. I use Tony Chachere’s no-salt seasoning blend in place of salt. Low sodium chicken broth adds flavor.
We serve the dish with greens and cornbread, which are said to further ensure prosperity for the coming year. For the cornbread, I use Martha White self-rising buttermilk corn meal mix, and follow the recipe on the back of the package. This brand of corn meal mix does NOT have added sugar, which not only makes it better for my diabetic diet, but also more authentically southern.
Most years, our friends bring their own favorite dishes, along with their musical instruments, making for a great potluck feast and jam session. What better way to start the New Year off right?
Unfortunately, this year we’ll be celebrating with just the two of us because of the pandemic. But our friends will be with us in spirit, and the leftover hoppin’ john freezes very well.
This recipe makes about eight one-cup servings.
Ingredients
2 10-ounce packages frozen whole grain brown rice
1 12-ounce package frozen black-eyed peas
3 slices bacon, crumbled
1 medium onion, chopped
1 green pepper, chopped
2 tablespoons olive oil
1/2 teaspoon Tony Cachere’s no-salt seasoning blend
1/2 teaspoon red pepper flakes
1/4 teaspoon black pepper
32-ounce carton low-sodium chicken broth
Directions
Combine black-eyed peas and chicken broth in a saucepan and bring to a boil. Turn down the heat and simmer for about 20 minutes, stirring occasionally.
Thaw the brown rice in the refrigerator overnight, or heat in the microwave oven following package directions.
Cook the bacon on a plate lined and covered with paper towels in the microwave oven for 3-4 minutes, or until crisp, and crumble the bacon.
Sauté the onion and pepper in olive oil until tender and caramelized, and sprinkle in the no-salt seasoning, red pepper and black pepper.
Combine rice, black-eyed peas (with broth), bacon and sautéed vegetables. Add one cup water and stir until thoroughly mixed.
Pour into baking dish and cover with aluminum foil. Bake in 425-degree oven for 25-30 minutes, or until all liquid has been absorbed by the rice. Stir again and serve hot.
Nutritional Information
Serving size: 1 cup | Calories: 240 | Carbohydrates: 38 g | Protein: 8 g | Fat: 6 g | Saturated Fat: 1 g | Cholesterol: 3 mg | Sodium: 125 mg | Potassium: 305 mg | Fiber: 4 g | Sugar: 1 g | Vitamin A: 1% | Vitamin C: 20% | Calcium: 1.5% | Iron: 6%
One of my absolute favorite comfort foods is peanut butter. So, a real treat for me was the Chocolate Peanut Butter Cup pie at Baker’s Square Restaurant and Bakery, a local Midwestern chain restaurant known for its amazing pies. (Alas, the restaurant has sadly closed.)
The dessert, of course, was meant to resemble an actual Reese’s peanut butter cup (my all-time favorite candy), with its chocolate graham cracker crust, peanut butter cheesecake filling and chocolate ganache topping liberally sprinkled with chopped peanut butter cups. Ah-h-h-h!
The bad news: Each slice contained a whopping 830 calories. Even more scary was the delectable dessert’s heavy fat and sugar content – 56 grams of fat and 63 grams of sugar. The online recipes that came closest to duplicating the restaurant version – with their heavy cream and astronomical sugar content – flunked the nutritional test nearly as badly.
The good news: With just a few ingredient tweaks, I’ve been able to improve the dessert’s nutritional content considerably. So, I get to have my pie and eat it too, so to speak. Better yet, this no-bake recipe is fairly simple to make. The pie also freezes well for up to three months, so it can be enjoyed a slice at a time over a period of several weeks.
Replacing regular cream cheese with the fat-free variety cuts nearly 12 grams of fat and 140 calories from each serving. I further reduce the calories, fat and sugar content by using sugar-free Cool Whip, sugar-free vanilla pudding made with fat-free milk, sugar-free chocolate frosting and even sugar-free peanut butter cups.
Bottom line: Sorry, this still is not a totally low-calorie treat – but I’ve managed to cut out about half the calories, half the fat and nearly all of the sugar. And I swear there is NO sacrifice in taste. Plus, this version actually has some nutritional value – about the same protein content as a 3-ounce hamburger patty, in fact.
Of course, one way to further cut the calorie content as well as fat and sugar consumption is to control portion size. Cutting the pie into 12 servings rather than the standard 8 still allows for a somewhat generous slice (in fact, a slightly bigger slice than I got when splitting the restaurant dessert with a friend, which I sometimes did). Below, I’ve provided nutrition information for a smaller slice (12 servings per pie) and a larger slice (8 servings per pie).
Note: I’ve included brand names for some of the ingredients I use because of the marked differences in taste and quality between the various fat-free and sugar-free products. These are the brands that have worked best for me in terms of flavor, and which don’t just replace fat content by increasing sugar content. I always have to watch for this when using reduced-fat products.
Ingredients
8-inch pre-made Oreo pie crust
8-ounce package fat-free Philadelphia cream cheese
8-ounce package fat-free Philadelphia cream cheese
½ cup peanut butter
Small (1 ounce) package Jell-o brand sugar-free vanilla pudding mix
1 cup fat-free (skim) milk
1 cup sugar-free Cool Whip whipped topping
½ of 15-ounce container Pillsbury sugar-free chocolate fudge frosting
8.8-ounce bag Reese’s sugar-free miniature peanut butter cups
Directions
Prepare pudding according to package instructions but using only one cup of milk. Add whipped topping and stir until blended.
Add cream cheese and peanut butter. Blend thoroughly in a food processor or blend using a food processor stick. (You may wish to add the cream cheese a small chunk at a time or soften it in the microwave oven about 30 seconds to one minute to make the blending process easier.)
Spoon mixture evenly into pie crust and refrigerate at least four hours until pie filling is firm. Or place in the freezer for about a half hour.
Soften frosting by placing in the microwave oven for up to 30 seconds and then stirring. Spread the frosting evenly over the cheesecake.
Chop the peanut butter cups and sprinkle over the top.
Nutrition information
Servings: 12 | Calories: 335 | Carbohydrates: 44 g | Protein: 8 g | Fat: 20 g | Saturated fat: 2 g | Cholesterol: 4 mg | Sodium: 400 mg | Potassium: 143 mg | Fiber: 4 g | Sugar: 7 g | Vitamin A: 1% | Vitamin C: 0% | Calcium: 2% | Iron: .5%
Servings: 8 | Calories: 502 | Carbohydrates: 66 g | Protein: 12 g | Fat: 30 g | Saturated fat: 4 g | Cholesterol: 6 mg | Sodium: 600 mg | Potassium: 215 mg | Fiber: 6 g | Sugar: 11 g | Vitamin A: 2% | Vitamin C: 0% | Calcium: 3% | Iron: 1%
Pozole is a traditional Mexican soup made with hominy, meat (usually pork or chicken) and lots of delicious seasonings.
As anyone who regularly follows my blog knows, I’m always looking for ways to sneak more wholesome stuff like vegetables and fiber into my diet while ditching the bad stuff like added salt and sugar.
So I’ve created a variation on this favorite that reduces both calories and carbs, features extra veggies and eliminates added salt without sacrificing a bit of the flavor. It’s also gluten-free (be sure to check the label on the hominy). If you omit the chicken and substitute low-sodium vegetable broth for the chicken broth, it can even be made vegetarian.
This recipe makes about 10-12 cups of soup and is perfect for batch cooking. The soup can be frozen for up to three months.
Ingredients
2 large boneless, skinless chicken breasts, diced
1 32-ounce carton low-sodium chicken broth
1 tablespoon oregano
1 tablespoon ground cumin
1 teaspoon basil
1/2 teaspoon black pepper
3 tablespoons lime juice
3 bay leaves
3 whole cloves
2½ teaspoons chopped garlic cloves
2 small zucchini or yellow squash, sliced and quartered
4-5 stalks of celery, sliced
4-5 carrots, sliced
Medium green pepper, quartered and sliced
Medium onion, quartered and sliced
1 16-ounce can white or golden hominy (pozole)
Directions
Stir together the oregano, cumin, basil and black pepper in a small bowl.
Add the chicken, blended spices, lime juice, bay leaves, garlic and cloves to the broth and bring to a boil. Reduce heat and allow to simmer.
While the soup is simmering, chop/slice the squash, celery, carrots, onion and pepper and add to the mixture.
Add 4-5 cups of water, or until the soup is of desired thickness.
Continue to simmer for about a half hour, or until vegetables reach desired softness (slightly al dente) and chicken is completely cooked.
Add the hominy when the vegetables are nearly cooked through.
Nutrition information
Serving size: 1 cup | Calories: 75 | Carbohydrates: 8 g | Protein: 9 g | Fat: 1 g | Saturated Fat: 0 g | Cholesterol: 25 mg | Sodium: 130 mg | Potassium: 372 mg | Fiber: 2 g | Sugar: 3 g | Vitamin A: 85% | Vitamin C: 30% | Calcium: 2% | Iron: 3%
What a delicious way to sneak an extra veggie serving into our meals and meet our daily 3-5 fruits and vegetables challenge! By using Egg Beaters and fat-free feta cheese, I cut out most of the fat and cholesterol usually found in this kind of recipe.
I use store-bought pie crusts – much easier! If you’re looking for a healthy alternative or have dietary restrictions, Wholly Wholesome makes whole wheat, as well as gluten-free ready-made crusts (link HERE).
One thing I love about this quiche is its versatility. I may have a slice for breakfast, for lunch or for a light evening meal. Depending on the meal, pair it with either a fresh fruit cup or a salad.
Another thing I like is that this quiche freezes well for up to three months, which means the recipe lends itself to batch cooking.
Ingredients
2-3 large cloves garlic, minced 1 tablespoon olive oil 1 10-oz. package frozen chopped spinach Dash of black pepper 1/2 cup fat free feta cheese 1½ cups plain Egg Beaters or similar product 9-inch frozen pie crust
Directions
Allow pie crust to thaw for about 20 minutes before adding filling. Using a fork, poke holes evenly throughout the pie crust to prevent bubbling.
Thaw spinach in microwave for about 5-10 minutes or leave in refrigerator the night before to thaw out. Make sure spinach is thoroughly thawed and drained. It is important to press out all the moisture from the spinach before using.
Sauté the garlic in olive oil. When the garlic is lightly browned, add the spinach. Lightly sprinkle black pepper over the mixture and continue to sauté until the mixture is heated through.
Remove from heat. Add the eggs and feta cheese, stirring only until blended.
Spoon the spinach mixture evenly into the pie crust.
Bake in pre-heated 350-degree oven for approximately 75 minutes, or until a knife inserted into the center comes out clean.
I usually top a slice of the quiche with a dollop of Hollandaise sauce, which I make from a pre-packaged sauce mix. Knorr makes a sauce mix that is very quick and easy.
If heating up leftover quiche, pop single servings into the microwave for approximately 90 seconds to two minutes.
Makes 6 servings.
Nutrition information
Calories: 225 | Carbohydrates: 16 g | Protein: 11 g | Fat: 12 g | Saturated fat: 3 g | Cholesterol: 0 mg | Sodium: 396 mg | Potassium: 93 mg | Fiber: 1.5 g | Sugar: 0 g | Vitamin A: 9% | Vitamin C: 0% | Calcium: 5% | Iron: 20%
This salad was a Sunday dinner staple at my grandparents’ house when I was growing up, and I still think of it as comfort food.
I took the classic recipe and removed some of the calories, fat and sugar content by using fat-free cottage cheese, sugar-free jello and pineapple canned in its own juice rather than syrup. And the salad is still delicious.
Ingredients
Small .3 ounce package sugar-free lime jello
1 cup water
1 cup ice cubes
8 ounce can crushed pineapple in its own juice (no added sugar)
1 cup fat free cottage cheese
1/2 cup chopped walnuts or pecans
Directions
Bring the water to a boil and add the powdered jello, stirring until dissolved. Remove from heat and add the ice cubes, stirring until all the cubes have melted.
Drain the crushed pineapple and add to the jello.
Add the cottage cheese, then the chopped nuts, and stir until well blended.
Refrigerate for at least four hours, or preferably overnight.
Makes approximately 6 servings.
Nutrition Information
Serving size: 2/3 cup | Calories: 85 | Carbohydrates: 9 g | Protein: 6 g | Fat: 4 g | Saturated fat: 0 | Cholesterol: 2 mg | Sodium: 195 mg | Potassium: 140 mg | Fiber: 1 g | Sugar: 7 g | Vitamin A: 0% | Vitamin C: 7% | Calcium: 3% | Iron: 2%
But alas, the store-bought variety is often chock-full of unhealthy ingredients – refined sugar, saturated fat and salt. And did I mention that most granola is a veritable calorie bomb? Some store-bought granolas have as many as 250 calories per 1/4 cup serving.
So I decided to make my own. This version replaces the unhealthy fat with omega-3-rich olive oil and eliminates both the added sugar and added salt. The recipe can be made gluten-free as well. (Just make sure the rolled oats are certified gluten-free.)
What’s left is good-for-you protein and fiber and about half the calories.
Now I’m going to confess: I just go ahead and allow myself a more realistic 1/2 cup serving rather than limiting myself to 1/4 cup if I’m eating my own granola as cereal. And I add 1/4 cup rather than the recommended two tablespoons to my yogurt if I’m having a fresh fruit parfait. That means I’ll end up consuming the same number of calories, but I get to eat twice as much.
This recipe makes approximately 4-5 cups of granola, depending on whether one adds the optional dried fruit. I generally make some with the fruit to enjoy as cereal with nonfat milk, and some without the dried fruit so I can add it to a fresh fruit parfait.
Ingredients
1/4 cup olive oil
1/2 cup sugar-free maple syrup
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/2 teaspoon nutmeg
3 cups old-fashioned rolled oats
1 cup unsalted sliced almonds or chopped pecans
1 cup unsweetened raisins or dried cranberries (optional)
Directions
Preheat oven to 350 degrees.
Combine the oil, syrup, vanilla, cinnamon and nutmeg in a large bowl. Use a stick blender if necessary to mix thoroughly.
Add the oats and nuts and stir until completely coated with the oil and syrup mixture.
Spread the mixture onto a large baking sheet sprayed with nonstick cooking oil.
Bake for 35-40 minutes, stirring every 10 minutes or so, until golden brown.
Add the fruit after removing from the oven.
Allow to cool completely before storing in an air-tight container.
Nutrition information for plain granola
Serving size: 1/2 cup | Calories: 200 | Carbohydrates: 19 g | Protein: 5 g | Fat: 13 g | Saturated fat: 1 g | Cholesterol: 0 | Sodium: 20 mg | Potassium: 90 mg | Fiber: 4 g | Sugar: 0 | Iron: 3%
Nutrition information for granola with dried fruit added
Serving size: 1/2 cup | Calories: 245 | Carbohydrates: 32 g | Protein: 5 g | Fat: 13 g | Saturated fat: 1 g | Cholesterol: 0 | Sodium: 20 mg | Potassium: 90 mg | Fiber: 8 g | Sugar: 5 g | Iron: 3%
Seriously Seeking Answers 