Q RECIPE MAKEOVER COOKBOOK WINTER 2008

From the Healthy U Healthy Q Recipe Makeover Contest

Appetizers

Soup

Salads

Entrees

Side Dishes

Desserts

Miscellaneous: Beverages, Marinades & Sauces

Q Recipe Makeover Contest Rules:

The Q Recipe Makeover Contest was open to all regular Quintiles employees and ran from January 14, 2008 through February 14, 2008. Participants submitted their favorite recipes (healthy or not) to a LiveHealthier Registered Dietitian on HealthyUHealthyQ.com The LiveHealthier Registered Dietitians made suggestions on how to make the recipe healthier (if need be) and provided a complete nutritional analysis. All participants were entered into a random drawing to win a $200 Williams-Sonoma Gift Card.

Thank You:
Thank you to all of the Quintiles employees that submitted recipes; it is because of you that we have made this cookbook. A total of 216 recipes were submitted by 185 employees. Our goal is that you read each recipe and see that the modifications made are minor in an effort to keep the same great taste, yet make the dish much healthier. Enjoy! Sincerely, Healthy U Healthy Q Wellness Team

Q RECIPE MAKEOVER WINNER:

Connie Seitz (QAST)
Basic Chicken & Rice Casserole
A few minor tweaks cut fat & calories while boosting vitamin, mineral & fiber content. Story Behind the Recipe: This recipe is the only thing my husband will cook for dinner. He made this for me when we were dating and continues to make it for any of our special occasions. Original Ingredients: Serves 4
4 Skinless/Boneless Chicken Breast 1 Can Cream of Mushroom Soup 2 Cups Rice 1 Can Whole Green Chiles 1 Cup Grated Monterey Jack Cheese

Healthy Alternative: Serves 4

4 Skinless/Boneless Chicken Breast 1 Can Cream of Mushroom Soup (healthier option such as Healthy Request) 1 Cup Brown Rice 1 Can Whole Green Chiles 1 Cup Grated Low-Fat Monterey Jack Cheese 1 Cup Broccoli

Directions: 1. In casserole dish mix rice with mushroom soup and 1 can of water. Spread evenly in casserole dish. Lay chicken breast on rice mixture, then green chilies on top of chicken breast. 2. Cover and put in 350 degree pre-heated oven for 45 minutes. Remove from oven and add cheese, return to oven for additional 15 minutes. Nutrition Information per Serving: 550 calories, 180 g fat calories, 20 g total fat, 9 g saturated fat, 100 mg cholesterol, 1630 mg sodium, 52 g carbohydrates, 2 g fiber, 1 g sugar, 39 g protein, 0% vitamin A, 10% vitamin C, 2% calcium

Directions: 1. In casserole dish mix rice with mushroom soup, can of water and broccoli. Spread evenly in casserole dish. Lay chicken breast on rice mixture, then green chilies on top of chicken breast. 2. Cover and put in 350 degree pre-heated oven for 45 minutes. Remove from oven and add cheese, return to oven for additional 15 minutes. Nutrition Information per Serving: 430 calories, 130 g fat calories, 14 g total fat, 7 g saturated fat, 100 mg cholesterol, 1030 mg sodium, 36 g carbohydrates, 4 g fiber, 4 g sugar, 37 g protein, 20% vitamin A, 50% vitamin C, 35% calcium

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. Use a healthier variety of cream of mushroom soup. For example, Campbells Healthy Request has half of the sodium content and less calories per serving. 2. Switch from white rice to brown rice to double the fiber content. Make sure to use an instant brown rice so that it will cook through. 3. Use a low-fat shredded Monterey Jack cheese to cut down on unhealthy saturated fat and calories. 4. To further increase healthfulness, cut the rice amount in half and add in 1-2 cup of vegetables. You could use frozen vegetables- try broccoli, spinach or chopped asparagus.

Cooking Healthy: Substitution Tips

Here are some great ways to modify your recipes for a healthier version without sacrificing taste:
Goal: Reduce Fat or Add Good Fats Replace each whole egg with 2 egg whites. Example: Recipe calls for 3 eggs, use 6 egg whites.

Replace vegetable oil with mixture of canola oil and applesauce. Example: Replace 2 cups vegetable oil with 1 cup canola and 1 cup applesauce. Trim off visible fat from meats prior to adding them to recipes. Bake, broil, roast, grill, steam, saut, or stir fry foods to reduce the amount of fat necessary for cooking.

Goal: Increase Fiber Replace 1 cup white flour with 1 cup minus 2 tbsp of whole wheat flour. Example: Replace 3 cups of white flour with 2 3/4 cups whole wheat flour. Add legumes to recipes. Example: Add lentils, canelli beans, or black beans to soups, stews or one-pot meals.

Goal: Reduce Sodium Look for "unsalted" varieties of the canned foods called for in recipes, such as chicken broth, soup mixes, canned and dried vegetables. Goal: Increase Antioxidants Add colorful vegetables or fruits to recipes. Example: Add carrots, broccoli, or red peppers to salads or soups. Example: Add strawberries or blueberries to pancakes, waffles or desserts. Goal: Reduce Sugar Replace: Start by reducing the original sugar amount by , then work towards reducing it to half the amount. Example: Reduce 1 cup of sugar for cup of sugar, eventually working towards cup of sugar. Source: Maggie Meyer, LiveHealthier Registered Dietitian

Appetizers
There is an array of tasty and healthy appetizers to get the meal started. Most include recipes for dips. Grab some vegetables or baked crackers and enjoy.

Recipes in this section:

Dish Black Bean Salsa Buffalo Chicken Dip Ceviche Corn and Bean Salsa Corn Mango Salsa Deviled Ham plus Dried Beef Cheeseball Jalapeno Cheese Squares Lazlos Spin Artichoke Dip Mexican Pizza Onion Rings Pesto Bruschetta Roasted Red Pepper Hummus Spinach Madeline Taco Dip Texas Cavier Turkey Sausage Dip Warm Spinach Dip Name Julie Starr Julie Dachino Jean Pennington Erika Sturgies Scott Murphy Sherry Stroupe Lisa Howell Bonnie Weyer Eva Brantley Aziza Sutton Bridgette Davidson Erin Northington Rachel Pauli Virginia Cliser Stacey Ramsey Nina Heath DeAnn Hyder Location QOPK QRTP/QTRN QSND QATL/QLAB QCAM QRTP/QTRN ClinOps QOPK QRTP/QTRN QRTP/QTRN QRTP/QTRN QOPK QRTP/QTRN QMAR ClinOps QRTP/QTRN QRTP/QTRN Page 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21

Black Bean Salsa. An excellent source of monounsaturated fat.

Name: Julie Starr (QOPK) Story Behind the Recipe: I love this drizzled over some grilled salmon or even just plain as a "side salad" with any meal (especially Mexican)...its also good as a dip with corn chips. Original Ingredients: Serves 18 2 cans black beans (drained and rinsed thoroughly) 9 roma tomatoes (chopped) 1 green pepper (chopped) 2 bunches of parsley 1 bunch of cilantro (or you can use all parsley or all cilantro, to taste) 1/4 cup virgin olive oil 1/2 cup white vinegar 1/2 cup lemon juice

Directions: 1. Mix drained beans, chopped tomatoes, chopped pepper. 2. Finely chop the herbs and mix in with above. 3. Pour in olive oil, vinegar, and lemon juice 4. Mix and let stand in refrigerator about 3 hours so that the oil/vinegar/lemon can really soak into the veggies Nutrition Information per Serving: 72 calories, 3 g total fat, 2 g saturated fat, 0 mg cholesterol, 2 mg sodium, 8 g carbohydrates, 3 g fiber, 1 g sugar, 3 g protein Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. The olive oil in this recipe is a heart healthy source of monounsaturated fat. The black beans are a great source of plant protein and filling fiber. This recipe is a great source of vegetables.

Buffalo Chicken Dip.

Name: Julie Dachino (QRTP/QTRN) Story Behind the Recipe: Every time I make this, people are always asking for more! Original Ingredients: Serves 12

Healthy Alternatives: Serves 12

2 (10 ounce) cans chunk chicken, drained 2 (8 ounce) packages cream cheese, softened 1 cup Ranch dressing 3/4 cup pepper sauce 1 1/2 cups shredded cheddar cheese

2 (10 ounce) cans lower sodium chunk chicken, drained 2 (8 ounce) packages low fat cream cheese, softened 1 cup lite Ranch dressing 3/4 cup pepper sauce 1 1/2 cups low fat shredded cheddar cheese

Optional Ingredient:

1 green or red pepper, finely chopped

Directions: 1. Heat chicken and hot sauce in a skillet over medium heat, until heated through. 2. Stir in cream cheese and ranch dressing. Cook, stirring until well blended and warm. 3. Mix in half of the shredded cheese, and transfer the mixture to a slow cooker. 4. Sprinkle the remaining cheese over the top, cover, and cook on low setting until hot and bubbly. 5. Serve with celery sticks and crackers. Nutrition Information per Serving: 330 calories, 27 g total fat, 12 g saturated fat, 70 mg cholesterol, 1081 mg sodium, 3 g carbohydrates, 0 g fiber, 0 g sugar, 19 g protein

Directions: 1. Heat chicken, hot sauce and chopped pepper in a skillet over medium heat, until heated through. 2. Stir in cream cheese and ranch dressing. Cook, stirring until well blended and warm. 3. Mix in half of the shredded cheese, and transfer the mixture to a slow cooker. 4. Sprinkle the remaining cheese over the top, cover, and cook on low setting until hot and bubbly. 5. Serve with celery sticks and crackers. Nutrition Information per Serving (including green pepper): 227 calories, 13 g total fat, 6 g saturated fat, 45 mg cholesterol, 803 mg sodium, 6 g carbohydrates, 1 g fiber, 1 g sugar, 20 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. By using reduced fat cream cheese, cheese and lite ranch you decrease the calories by over 100 per serving and cut the total fat and saturated fat in half. Try using lower sodium canned chicken or rinsing off the chicken before heating it to reduce the sodium in this recipe. You could also cook your own fresh chicken, which has very little sodium, let it cool and shred it and start with shredded cooled chicken in step 1. Try adding a green pepper to the recipe to increase the vitamins, minerals and antioxidants in the recipe. Green peppers are a good source of Thiamin, Niacin, Folate, Magnesium, Copper, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Potassium and Manganese.

Ceviche. This recipe is simple & refreshing and offers lean protein, and lots of flavor packed into few calories.
Name: Jean Pennington (QSND) Story Behind the Recipe: Great appetizer or meal when it's too hot to cook! Original Ingredients: Serves 4 3/4 lb raw fish, cut into dime-sized (or smaller) pieces -preferably a white, firm fish -remove bones, skin, and any lateral stripe 2 jalapenos, finely chopped (more if you like it really hot!) 10 cherry or 5 roma tomatoes, remove seeds and coarsely chop 3/4-1 cup freshly squeezed lime juice (bottled is not good!) cilantro, coarsely chopped (start w/ 1/4 cup but add sparingly until you get the right flavor balance) 1 T. olive oil

Directions: 1. Combine fish, lime, and jalapenos in bowl and marinate 30 minutes or longer -ensure you have a shallow enough bowl that lime juice saturates the fish. 2. Drain above ingredients in a colander. 3. Add remaining ingredients + salt to taste. 4. Serve over saltines, tostada shells, or just eat plain w/ celery sticks or on top of cucumber slices. Nutrition Information per Serving of pesto (does not include pasta): 120 calories, 40 g fat calories, 4 g total fat, 0.5 g saturated fat, 35 mg cholesterol, 50 mg sodium, 5 g carbohydrates, 1 g fiber, 2 g sugar, 16 g protein, 35% vitamin C Tips from Allison Stevens, LiveHealthier Registered Dietitian: I love this refreshing recipe- no revisions needed!

Corn & Bean Salsa. This easy salsa is packed with flavor and offers healthy fats and fiber.
Name: Erika Sturgies (QATL/QLAB) Story Behind the Recipe: This recipe came from a former co-worker. She brought it to our Christmas party one year and the entire office killed it in less than an hour. From that moment on every party or function had to include this salsa. She forwarded the recipe to us and I made it for a Super Bowl Party back in 2006 and now I have to make it for every function or get together with my friends. The key is to let it sit overnight. It doesn't taste as good the same day. Original Ingredients: Serves 12 1 Can Black Eyed Peas (rinsed and drained) 1 Can Black Beans (rinsed and drained) 1 small Can Corn (drained) 1 small Can Sliced Black Olives (drained) 3 plum tomatoes (diced small) 10 green scallions (sliced small) 1 small can green chiles bunch of clinatro chopped 1/2 cup olive oil 1/2 cup white vinegar garlic powder and garlic salt to taste

Directions: 1. Mix all together. The key is to let sit a minimum of 24 hours. Nutrition Information per Serving: 160 calories, 10 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 210 mg sodium, 15 g carbohydrates, 4 g fiber, 2 g sugar, 4 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. 3. This salsa sounds both healthy and flavorful! It is great to see the canned foods are rinsed, which will help decrease the sodium content. I love that Erika already uses olive oil as the fat, meaning that the fat content is coming from a heart-healthy source. To lower fat and calories, you could decrease the amount of oil (you would probably have to decrease some of the vinegar as well). I would also recommend sticking to the garlic powder (or try fresh garlic) and stay away from the garlic salt to keep the sodium level at a reasonable level.

Corn Mango Salsa. This quick and easy salsa recipe packs lots of flavor and loads of nutrition. Just 1 serving provides 6g of filling fiber!
Name: Scott Murphy (QCAM) Story Behind the Recipe: This is very quick & versatile. I will use as a dip for chips or will serve over grilled chicken. Original Ingredients: Serves 8 1 32 oz package frozen corn 1 mango (cubed) 1 red onion- chopped 1 can black beans rinsed and drained 3/4 cup red wine vinegar 1 bunch cilantro- chopped (to taste)

Directions: 1. 2. 3. 4. Defrost corn. Prepare mango and onion, combine with corn. Add beans and cilantro, and red wine vinegar. Toss to coat. Let sit 10 to 20 minutes before serving.

Nutrition Information per Serving of Salsa: 160 calories, 5 g fat calories, 0.5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 130 mg sodium, 34 g carbohydrates, 6 g fiber, 10 g sugar, 6 g protein, 15% vitamin C, 6% iron Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. This sounds like a tasty & nutritious recipe and don't think it needs any adjustments to add to the healthfulness of the dish. The mango, black beans, and cilantro are all nutrition powerhouses! In addition to serving with chicken, I also think it would be a nice accompaniment to fish. You could also make into a meal by filling corn tortillas with shrimp or chicken, the salsa & some avocado.

Deviled Ham plus Dried Beef Cheeseball. This low carb dip is made lower in fat after the recipe makeover.
Name: Sherry Stroupe (QRTP/QTRN) Story Behind the Recipe: I chose this recipe because it's always a family laugh around the holidays that I'm the only person in the whole family who likes this cheeseball. I obtained the recipe from a fellow student while I was in high school after a class potluck. Occasionally my mom will still make this especially for me even though she complains that I'm the only one who likes it. Original Ingredients: Serves 16

Healthy Alternatives: Serves 16

2- 8 ounce cream cheese 1- packet Hidden Valley Ranch Dressing Mix 1- can of deviled ham 1- jar of dried beef

2- 8 ounce lite cream cheese 1- packet Hidden Valley Ranch Dressing Mix 1- can of deviled ham 1- jar of dried beef

Directions: 1. Grate dried beef. 2. In a microwave safe bowl, slightly melt cream cheese in microwave until easy to work with. 3. Stir in ranch dressing mix. 4. Add deviled ham and dried beef. 5. Mix well. 6. Refrigerate until firm. 7. Form into ball using waxed paper. 8. Serve with crackers. Nutrition Information per Serving (not including crackers): 141 calories, 13 g total fat, 7 g saturated fat, 38 mg cholesterol, 482 mg sodium, 2 g carbohydrates, 0 g fiber, 0 g sugar, 5 g protein

Directions: 1. Grate dried beef. 2. In a microwave safe bowl, slightly melt cream cheese in microwave until easy to work with. 3. Stir in ranch dressing mix. 4. Add deviled ham and dried beef. 5. Mix well. 6. Refrigerate until firm. 7. Form into ball using waxed paper. 8. Serve with crackers Nutrition Information per Serving (not including crackers): 121 calories, 9 g total fat, 5 g saturated fat, 28 mg cholesterol, 368 mg sodium, 3 g carbohydrates, 0 g fiber, 0 g sugar, 6 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Using low fat cream cheese reduced the calories, fat, saturated fat and cholesterol in this recipe. Make sure to stick to the serving size of this recipe. It is easy to eat more than one portion of a dip, especially if you are eating while socializing.

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Jalapeno Cheese Squares. These cheesy, calcium-rich squares get a makeover to reduce saturated fat.
Name: Lisa Howell (ClinOps) Original Ingredients: Serves 12 1 pound (4 cups) Longhorn cheddar cheese, grated 1 pound (4 cups) Monterey Jack cheese, grated 1 can (4 ounces) jalapenos, chopped 2 eggs 1 can (13 ounces) evaporated milk cup flour Healthy Alternative: Serves 12 pound (4 cups) reduced fat, Longhorn cheddar cheese, grated pound (4 cups) reduced fat, Monterey Jack cheese, grated can (4 ounces) jalapenos, chopped 1 egg can (13 ounces) nonfat evaporated milk cup flour

Directions: 1. Layer cheese and jalapenos in 9 square pan (I use a larger pan). 2. Mix together eggs, milk and flour. Pour over the top. 3. Cook at 350 degrees for 45 minutes. Cool slightly; cut into squares and serve. Note: You can everything, too. Nutrition Information per Serving: 280 calories, 16 g total fat, 12 g saturated fat, 85 mg cholesterol, 660 mg sodium, 10 g carbohydrates, 2 g fiber, 3 g sugar, 23 g protein

Directions: 1. Layer cheese and jalapenos in 9 square pan. 2. Mix together eggs, milk and flour. Pour over the top. 3. Cook at 350 degrees for 45 minutes. Cool slightly; cut into squares and serve. Note: You can everything, too. Nutrition Information per Serving: 130 calories, 8 g total fat, 5 g saturated fat, 35 mg cholesterol, 310 mg sodium, 5 g carbohydrates, 1 g fiber, 2 g sugar, 11 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. 3. To lower the saturated fat content, change from regular cheeses to low-fat (but do not use fat-free cheese!). To further reduce saturated fat, change from evaporated milk, to nonfat evaporated milk. Lisa mentions you can make a half recipe, I recommend doing so, but keeping the serving size at 12 to yield smaller portion sizes. This could also be accomplished by making the regular recipe and increasing yield to 24 servings.

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Lazlo's Spin - Artichoke Dip. Artichokes provide magnesium, phosphorus, potassium, riboflavin, folate, manganese and Vitamins C and K.
Name: Bonnie Weyer (QOPK) Original Ingredients: Serves 8

Healthy Alternatives: Serves 8

1/4 cup finely chopped onion 2 cloves minced garlic 1 tablespoon butter 1 tablespoon flour 8 ounces sour cream 3-4 tablespoons chicken broth 1/2 cup grated Parmesan cheese 1 jar marinated artichokes, chopped 1/2 package frozen chopped spinach. 1 cup grated Monterey Jack cheese

1/4 cup finely chopped onion 2 cloves minced garlic 1 tablespoon smart balance light 1 tablespoon flour 8 ounces low fat sour cream 3-4 tablespoons chicken broth 1/2 cup grated Parmesan cheese 1 jar marinated artichokes, chopped 1/2 package frozen chopped spinach. 1 cup grated low-fat Monterey Jack cheese

Directions: 1. Saut onion and garlic in butter. 2. Add flour and stir until blended. 3. Add sour cream and Parmesan cheese. 4. Add broth one tablespoon at a time. 5. Chop and add artichokes. 6. Thaw, drain spinach. Wrap in paper towel and extract water. Add to dip. 7. Heat thoroughly. Top with Jack cheese. 8. Serve with tortilla chips and salsa on the side. Nutrition Information per Serving (does not include tortilla chips or salsa): 177 calories, 14 g total fat, 9 g saturated fat, 37 mg cholesterol, 499 mg sodium, 5 g carbohydrates, 2 g fiber, 1 g sugar, 9 g protein

Directions: 1. Saut onion and garlic in smart balance light. 2. Add flour and stir until blended. 3. Add sour cream and Parmesan cheese. 4. Add broth one tablespoon at a time. 5. Chop and add artichokes. 6. Thaw, drain spinach. Wrap in paper towel and extract water. Add to dip. 7. Heat thoroughly. Top with Jack cheese. 8. Serve with baked tortilla chips and salsa on the side. Nutrition Information per Serving (does not include tortilla chips or salsa): 147 calories, 10 g total fat, 6 g saturated fat, 30 mg cholesterol, 489 mg sodium, 5 g carbohydrates, 2 g fiber, 1 g sugar, 9 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Try low-fat sour cream, low-fat cheese and smart balance light to decrease the saturated fat, total fat and calories in this recipe. Serve with baked chips instead of fried chips to keep the fat lower.

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Mexican Pizza. This zesty protein-rich appetizer, gets a makeover to reduce saturated fat.
Name: Eva Brantley (QRTP/QTRN) Story Behind the Recipe: The reason I am submitting the below recipe is because I really like it and it is always a crowd pleaser. In addition, it is quite easy to make and can be made in a small amount of time. I got the recipe from my mother. I don't think I can ever remember serving it and it didn't get completely eaten! I'm sure you can make some changes to it to make it a bit healthier. Thank you! Original Ingredients: Serves 12 1 can of refried bean 1-1 1/2 pounds of ground beef 1 small can of chopped green chile peppers 1 small/regular sized jar of salsa 1-16 ounce bag of shredded mozzarella or provolone cheese Garnish Ingredients: 1/2 cup of sliced black olives 1 cup of sour cream a sprinkle of chives Directions: 1. Preheat oven to 325 degrees. 2. In a 9x13 inch baking dish, layer can of refried beans. 3. Cook beef until done and spread over beans. 4. Spread can o f peppers on top. 5. Layer on jar of salsa. 6. Cover with package of cheese. 7. Bake in the oven for 20 mins. at 325 degrees. 8. When ready to serve, place your sour cream in a dallop in the center on top, then sprinkle your olives, then your chives on top of that. 9. Serve with corn chips and enjoy! Nutrition Information per Serving: 280 calories, 13 g total fat, 6 g saturated fat, 70 mg cholesterol, 640 mg sodium, 10 g carbohydrates, 2 g fiber, 3 g sugar, 28 g protein Healthy Alternative: Serves 12 1 can of refried bean 1-1 1/2 pounds of imitation soy crumbles 1 small can of chopped green chile peppers 1 small/regular sized jar of salsa 1-16 ounce bag of shredded low-fat mozzarella

Garnish Ingredients: 1/2 cup of sliced black olives 1 cup low-fat sour cream a sprinkle of chives Directions: 1. Preheat oven to 325 degrees. 2. In a 9x13 inch baking dish, layer can of refried beans. 3. Cook beef until done and spread over beans. 4. Spread can o f peppers on top. 5. Layer on jar of salsa. 6. Cover with package of cheese. 7. Bake in the oven for 20 mins. at 325 degrees. 8. When ready to serve, place your sour cream in a dallop in the center on top, then sprinkle your olives, then your chives on top of that. 9. Serve with corn chips and enjoy! Nutrition Information per Serving: 220 calories, 8 g total fat, 4 g saturated fat, 25 mg cholesterol, 860 mg sodium, 18 g carbohydrates, 5 g fiber, 3 g sugar, 26 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. Consider switching to fake hamburger soy crumbles, in an application such as this the crumbles will blend with the other flavors. I have used in the revised recipe to demonstrate the difference it will make nutritionally (a cut in saturated fat, calories and an increase in fiber). You could start by using half soy crumbles and half hamburger. At the least, use a lean ground beef and drain the fat well. Switch to a low-fat mozzarella and low-fat sour cream to further decrease saturated fat and calories. Consider topping with avocado to add in healthy fats, fiber and other nutrients. Note that this revision is not included in the revised recipe. Use a baked tortilla chip to serve with, or fill warmed corn tortillas if serving as a meal.

2. 3. 4.

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Onion Rings. Making a swap to grilled onions makes a huge difference nutritionally
Name: Aziza Sutton (QRTP/QTRN) Story Behind the Recipe: I picked this recipe because: my mother in law uses pancake mix to fry crabs, so I wondered what else it would work for. I found this recipe and added my own touch with the seasonings and it turned out pretty good. It also works by dipping cheese sticks in the batter and you have mozzarella sticks! Everything is delicious but I'm sure this could be a lot healthier. Original Ingredients: Serves 2-4 (yields approx. 20 total rings) One large onion Instant pancake mix Water 1/4 teaspoon Seasoning salt Alternative seasonings (pepper, oregano, italian spice) optional Oil for frying Healthy Alternative: Serves 2-4 One large onion 1/4 teaspoon Seasoning salt Alternative seasonings (pepper, oregano, italian spice) optional 1/2 teaspoon olive oil

Directions: 1. Chop onion into large rings. Mix batter according to package directions (my mix calls for 1 cup mix, 3/4 cup water). Add seasoning salt and other spices to batter. 2. Dip onion rings into batter and place into hot oil. Fry until rings turn golden brown. Nutrition Information per Serving of 10 rings: 245 calories, 150 g total fat, 5 g saturated fat, 0 mg cholesterol, 225 mg sodium, 23 g carbohydrates, 1 g fiber, 2 g sugar, 3 g protein

Directions: 1. Chop onion into large rings. Place in a bowl and toss with seasonings, spices and olive oil. 2. Place onions on a pre-heated grill and grill until onions soften and grill marks begin to form. Flip 1-2 during cooking. Nutrition Information per Serving: 40 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 0 mg sodium, 7 g carbohydrates, 2 g fiber, 5 g sugar, 1 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: Most of the calories and fat from onion rings come from the actual frying process. As an alternative, I recommend the following: 1. Grill the onions. This can even be done on a small, George Forman type grill if it isnt grilling weather outside. When onions are grilled, they take on a richer, sweet flavor.

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Pesto Bruschetta. Basil, the main ingredient of pesto is a good source of Vitamins A and K.
Name: Bridgette Davidson (QRTP/QTRN) Original Ingredients: Serves 16

Healthy Alternatives: Serves 16

1 loaf baguette 1 (8 ounce) package cream cheese 1 jar pesto (fresh is best) cup parmesan cheese

1 loaf baguette 1 (8 ounce) package low fat cream cheese 1 jar pesto (fresh is best) cup parmesan cheese

Directions: 1. Slice baguette into 1/4 slices and place on baking sheet and toast in 350 degree oven until crunchy. Tip from Bridgette: At some grocery stores (in the bakery section) there are prepackaged baguette rounds that are already sliced and toasted. This makes the recipe that much quicker and easier. 2. Take out of oven and let cool. 3. On each baguette slice, spread on some cream cheese (like you would a bagel), spoon on a small amount of pesto in the middle of the slice and sprinkle on parmesan cheese. 4. Repeat until all slices are done. Nutrition Information per Serving (2 pieces): 217 calories, 13 g total fat, 5 g saturated fat, 19 mg cholesterol, 492 mg sodium, 19 g carbohydrates, 2 g fiber, 9 g sugar, 6 g protein

Directions: 1. Slice baguette into 1/4 slices and place on baking sheet and toast in 350 degree oven until crunchy. Tip from Bridgette: At some grocery stores (in the bakery section) there are prepackaged baguette rounds that are already sliced and toasted. This makes the recipe that much quicker and easier. 2. Take out of oven and let cool. 3. On each baguette slice, spread on some cream cheese (like you would a bagel), spoon on a small amount of pesto in the middle of the slice and sprinkle on parmesan cheese. 4. Repeat until all slices are done Nutrition Information per Serving (2 pieces): 198 calories, 11 g total fat, 4 g saturated fat, 16 mg cholesterol, 498 mg sodium, 19 g carbohydrates, 1 g fiber, 10 g sugar, 7 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Try using reduced fat cream cheese to lower the fat, saturated fat and calorie content of this recipe. Make sure to watch the serving size you consume, with appetizers it can be easy to go overboard. For example if you have two of the above healthier appetizer you consume 198 calories, if you consume 4 appetizers you get 396 calories which as much as many people should have in a meal!

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Roasted Red Pepper Hummus. A flavorful dip that makes eating vegetables easy.
Name: Erin Northington (QOPK) Story Behind the Recipe: I was given this by a friend who is also a vegetarian. I have made minor modifications to it to give it a bit more flavor and spice. It can be made in 15 minutes and is a healthy dip or sandwich. My favorite recipe! Original Ingredients: Serves 8

1 (15 ounce) can garbanzo beans, drained 2 (4 ounce) jars roasted red peppers 3 tablespoons lemon juice 2 tablespoons tahini 3 cloves garlic, minced 1 tablespoon Olive Oil 1/2 teaspoon ground cumin 3/4 teaspoon cayenne pepper 1/4 teaspoon sea salt 1 teaspoon paprika 1 tablespoon chopped fresh parsley

Directions: 1. In an electric blender, puree all ingredients except for the parsley. Blend until the mixture is fairly smooth, and slightly fluffy, stirring occasionally. Put in a serving bowl and refrigerate for at least 1 hour. 2. Sprinkle with chopped parsley before serving. Serving Instructions: Can be served on pita as a sandwich with tomatoes, cucumbers and lettuce or served as a dip for veggies and pita wedges. Nutrition Information per Serving: 120 calories, 40 g fat calories, 4.5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 420 mg sodium, 15 g carbohydrates, 3 g fiber, 1 g sugar, 4 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe is quite nutritious- and the fact that it creates a tasty way to eat more vegetables gives it my seal of approval! 1. The sodium content could be reduced by rinsing the garbanzo beans and canned red peppers (the primary sources of sodium in this recipe.

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Spinach Madeline. Spinach is an excellent source of many vitamins and minerals including Vitamins A and C.
Name: Rachel Pauli (QRTP/QTRN) Story Behind the Recipe: Spinach Madeline is a traditional and classic Louisiana recipe and is a tradition to have at parties, holidays, and weddings. My family makes it for every occasion. As a New Orleans native this easy recipe is a comfort food that reminds me of home. Original Ingredients: Serves 12

Healthy Alternatives: Serves 12

2 tablespoons butter 2 ounce finely chopped green onions 2 packages of frozen creamed spinach Worcestershire sauce to taste creole/cajun seasoning to taste 1 pack of regular cream cheese (8 ounces) 8 ounce shredded Monterey jack cheese 8 ounce parmesan cheese 8 ounce mozzarella cheese

2 tablespoon reduced fat butter 2 ounce finely chopped green onions 2 packages frozen spinach Worcestershire sauce to taste creole/cajun seasoning to taste 8 ounce lite cream cheese 2 cups reduced fat shredded cheese cup parmesan cheese

Directions: 1. Melt butter in a skillet and add onions. Cook until golden brown. 2. Add frozen creamed spinach to skillet. Followed by Worcestershire and creole/cajun seasoning to taste. 3. Next add cream cheese to skillet. 4. Pour in Monterey jack and shredded cheese. 5. After everything is cooked down in the skillet, place into a casserole dish and top the with the parmesan cheese. 6. Bake until cheese is browned on top. 7. Enjoy as a side dish or a delicious dip that can be served with flat bread, crackers, or chips. Nutrition Information per Serving: 253 calories, 22 g total fat, 13 g saturated fat, 61 mg cholesterol, 343 mg sodium, 4 g carbohydrates, 0 g fiber, 1 g sugar, 10 g protein

Directions: 1. Melt butter in a skillet and add onions. Cook until golden brown. 2. Add thawed frozen spinach to skillet. Followed by Worcestershire and creole/cajun seasoning to taste. 3. Next add cream cheese to skillet. 4. Pour in reduced fat shredded cheese. 5. After everything is cooked down in the skillet, place into a casserole dish and top the with the parmesan cheese. 6. Bake until cheese is browned on top. 7. Enjoy as a side dish or a delicious dip that can be served with flat bread, crackers, or chips. Nutrition Information per Serving: 118 calories, 7 g total fat, 4 g saturated fat , 20 mg cholesterol, 286 mg sodium, 4 g carbohydrates, 1 g fiber, 1 g Sugar, 10 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. 4. Use lite cream cheese, reduced fat butter and reduced fat shredded cheese to reduce the calories, fat and saturated fat. Cutting the amount of parmesan in half keeps the parmesan flavor but cuts the fat and calories. Using frozen thawed and drained spinach instead of creamed spinach greatly reduces the fat and calories. The above changes cut the calories, fat and saturated fat in half from the original recipe!

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Taco Dip. The refried beans in this dip provide more than fiber and protein, the beans are also offer iron, vitamin C, and calcium.
Name: Virginia Cliser (QMAR) Original Ingredients: Serves 6-8

Healthy Alternative: Serves 10

1 pound hamburger 1 small jar salsa 1-8 ounce sour cream 1 can refried beans 2 cups cheddar cheese/shredded

pound lean hamburger 1 small jar salsa 1-8 ounce low-fat sour cream 1 can refried beans, no-salt added 1 can no-salt added black beans 2 cups low-fat cheddar cheese/shredded

Directions: 1. Brown hamburger and drain. 2. Heat refried beans slightly to soften. Spread beans in 8 x 8 casserole dish. 3. Add salsa to meat and mix. Spread hamburger on top of beans. 4. Spread sour cream on top of hamburger and top with cheddar cheese. 5. Bake for approximately 20 minutes at 350 degrees. Let cool 10 minutes. Use Tostitos to dip. Excellent to serve while watching sports games or Nascar events. Nutrition Information per Serving (assuming 6 servings): 470 calories, 28 g total fat, 16 g saturated fat, 130 mg cholesterol, 920 mg sodium, 17 g carbohydrates, 4 g fiber, 8 g sugar, 34 g protein

Directions: 1. Brown hamburger and drain. 2. Heat refried beans slightly to soften. Spread beans in 8 x 8 casserole dish. 3. Add salsa to meat and mix. Spread hamburger on top of beans. 4. Spread sour cream on top of hamburger and top with cheddar cheese. 5. Bake for approximately 20 minutes at 350 degrees. Let cool 10 minutes. Use Tostitos to dip. Excellent to serve while watching sports games or Nascar events. Nutrition Information per Serving (assuming 6 servings): 180 calories, 5 g total fat, 3 g saturated fat, 30 mg cholesterol, 520 mg sodium, 19 g carbohydrates, 5 g fiber, 5 g sugar, 16 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe provides nearly a days worth of saturated fat and almost half a days worth of sodium in one serving (and that does not include the tortilla chips). I would recommend the following to lower saturated fat and calories: 1. Cut the amount of hamburger used in half and replace with a can of black beans. 2. To cut down on saturated fat, use low-fat sour cream and low-fat cheddar cheese. 3. Use no-salt added beans. 4. Make the portions smaller by stretching the recipe to yield 10 servings. 5. Serve with no-salt added chips and consider using sliced bell peppers, carrots, celery, etc in place of chips.

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Texas Caviar. Beans have been shown to reduce hypertension, stabilize blood sugar, lower cholesterol and reduce obesity.
Name: Stacey Ramsey (ClinOps) Original Ingredients: Serves 8 Caviar: 1-16 ounce can pinto beans, drained 1-16 ounce can black eyed peas, drained 1-16 ounce can white corn, drained 1 small green pepper, chopped 1 small jalapeno pepper, chopped 2 celery stalks, chopped 1 cup red onion, chopped Sauce: 1/2 cup oil 1/2 cup cider vinegar 1/2 cup sugar 1 teaspoon salt 1 teaspoon pepper Directions: 1. Place all caviar ingredients in mixing bowl. 2. Bring sauce to a boil. Let cool, Pour over vegetables. Let set for 2 hours before serving. Nutrition Information per Serving: 317 calories, 15 g total fat, 4 g saturated fat, 4 mg cholesterol, 814 mg sodium, 44 g carbohydrates, 6 g fiber, 22 g sugar, 6 g protein Healthy Alternatives: Serves 8 Caviar: 1-16 ounce can pinto beans, drained and rinsed 1-16 ounce can black eyed peas, drained and rinsed 1-16 ounce can white corn, no salt added 1 small green pepper, chopped 1 small jalapeno pepper, chopped 2 celery stalks, chopped 1 cup red onion, chopped Sauce: 1/3 cup olive oil 1/2 cup cider vinegar 1/3 cup sugar 1 teaspoon salt 1 teaspoon pepper Directions: 1. Place all caviar ingredients in mixing bowl. 2. Bring sauce to a boil. Let cool, Pour over vegetables. Let set for 2 hours before serving. Nutrition Information per Serving: 269 calories, 10 g total fat, 2 g saturated fat, 19 mg cholesterol, 510 mg sodium, 41 g carbohydrates, 7 g fiber, 17 g sugar, 7 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. By rinsing the beans before adding to recipe, you decrease the sodium in the recipe. To further reduce the sodium use no salt added corn. Try reducing the sugar from to 1/3 cup to decrease total calories and sugar content. Try using extra virgin olive oil in this recipe because it is a good source of heart healthy mono-unsaturated fats. Also try cutting the amount to 1/3 cup to reduce total fat and calories.

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Turkey Sausage Dip. Adding black beans adds fiber, antioxidants and other health-promoting nutrients to this recipe.
Name: Nina Heath (QRTP/QTRN) Story Behind the Recipe: This is a family favorite during the holidays and parties. Original Ingredients: Serves 6-7

Healthy Alternative: Serves 10

1 can of Rotel (original) 1-8 ounce package of lite cream cheese 1 pound turkey sausage Blue tortilla chips

1 can of Rotel (original) 1-8 ounce package of lite cream cheese pound turkey sausage 1 cup no-salt added black beans Blue tortilla chips, unsalted

Directions: 1. Brown turkey sausage in a non stick pan (be sure it is crumbly). 2. Add can of Rotel and mix together 3. Gradually add the cream cheese until melted completely and mix thoroughly together. 4. Serve warm with Blue Tortilla Chips 5. Enjoy! Nutrition Information per Serving: 360 calories, 17 g total fat, 6 g saturated fat, 90 mg cholesterol, 970 mg sodium, 29 g carbohydrates, 3 g fiber, 3 g sugar, 26 g protein

Directions: 1. Brown turkey sausage in a non stick pan (be sure it is crumbly). 2. Add can of Rotel and black beans, mix together 3. Gradually add the cream cheese until melted completely and mix thoroughly together. 4. Serve warm with Blue Tortilla Chips 5. Enjoy! Nutrition Information per Serving: 180 calories, 10 g total fat, 3 g saturated fat, 35 mg cholesterol, 320 mg sodium, 16 g carbohydrates, 3 g fiber, 2 g sugar, 10 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe is fairly high in saturated fat from the cream cheese and turkey sausage and the Rotel and chips add sodium. The following revisions can make the dip healthier: 1. Use only pound of turkey sausage and substitute in 1 cup unsalted blackbeans- for added fiber with no saturated fat. 2. Buy unsalted blue corn chips. 3. Stretch the serving size to serve 10, especially if this is served as an appetizer.

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Warm Spinach Dip. Spinach contributes vitamins such as vitamin K, folate, and vitamin A.
Name: DeAnn Hyder (QRTP/QTRN) Original Ingredients: Serves 8

Healthy Alternative: Serves 8

2- 8ounce packages reduced fat cream cheese 1 box of frozen spinach 1 cup grated parmesan cheese 2 teaspoons garlic powder 1 teaspoon sea salt 1 teaspoon grated black pepper 1/2 teaspoon mustard powder

8ounce packages reduced fat cream cheese 3/4 box of frozen spinach 1/3 cup grated parmesan cheese 1 teaspoons garlic powder 1/4 teaspoon sea salt 1/2 teaspoon grated black pepper 1/4 teaspoon mustard powder

Directions: 1. Thaw frozen spinach according to microwave instructions; drain excess water from package. 2. Place cream cheese in microwave-safe bowl with spinach and heat on medium or low setting until soft- then stir. 3. Add seasonings (garlic, pepper, mustard, salt) and stir. 4. Add parmesan cheese and stir. 5. Return bowl to microwave and heat on medium setting until bubbly & hot, approx 30 sec-1 minute. Serve with veggie sticks (celery is great), tortilla chips, pita or bagel chips. (not included in nutritional analysis) Nutrition Information per Serving: 200 calories, 14 g total fat, 8 g saturated fat, 40 mg cholesterol, 750 mg sodium, 5 g carbohydrates, 1 g fiber, 1 g sugar, 13 g protein

Directions: 1. Thaw frozen spinach according to microwave instructions; drain excess water from package. 2. Place cream cheese in microwave-safe bowl with spinach and heat on medium or low setting until soft- then stir. 3. Add seasonings (garlic, pepper, mustard, salt) and stir. 4. Add parmesan cheese and stir. 5. Return bowl to microwave and heat on medium setting until bubbly & hot, approx 30 sec-1 minute. Serve with veggie sticks such as celery.

Nutrition Information per Serving: 90 calories, 6 g total fat, 3.5 g saturated fat, 20 mg cholesterol, 260 mg sodium, 3 g carbohydrates, 1 g fiber, 0 g sugar, 6 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: As with any spinach dip, this dip is quite rich and high in saturated fat and calories. DeAnn already uses a reduced fat cream cheese, additionally, I would suggest the following: 1. Cut the recipe in half so that portion sizes decrease. You could also keep the ingredients the same and double the number of servings it yields. 2. I increased slightly the amount of spinach (which contributes loads of healthy nutrients to the recipe!) and decreased slightly the amount of parmesan, to further cut down on saturated fat and calories. Since parmesan has a strong flavor, a slight reduction in the amount should work. 3. Decrease the salt to at least teaspoon to keep sodium content down. 4. Because the dip is so rich, I like DeAnns suggestion to serve with veggie sticks such as celery. You could also try bell pepper slices, carrots, cherry tomatoes, and cucumber slices. If you want to use tortilla chips, choose baked tortilla chips; for pita, choose a whole wheat baked pita chip.

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Soups
Soups, chilis and stews are a great way to add vegetables, beans and spices to fit your palate. Warm up with your favorite bowl on a cold evening.

Recipes in this section:

Dish 8 Can Crock Pot Soup All Day Beef Stew BLT Soup Cheesy Corn Chowder Cheesy Vegetable Soup Chicken Chili Chicken Tortilla Soup Chili Corn Chowder Corn, Crab and Chipotle Chowder Crockpot Island Chicken Chili Easy BBQ Chili Healthier Half-Time Chili Homemade Heavenly Potato Soup Home-style Lentil Soup Jillys Minestrone Soup Juls Taco Soup Low-Carb Chili Mexican Wastebasket Soup Susies White Chicken Chili Taco Soup Tortilla Soup Tortilla Soup Veggie Burger Soup Weight Watchers Chili White Chicken Chili White Hot Chili Name Erin Beaman Kelli Evans Beth Anderson Donna Werner Lauren Laferriere Toby Vincent Angela Randall James Myers Meagan ODowd Catherine Neves Nina Sonsini Penny Stephens Mendy Owenby Jodie Deutsch Carolyn Masinick Jill Dahlsten Todd Altieri Jill Jenia Renee Vaughn Susan Magerl Lori Waterbeck Kimberly Allen Cynthia Karabinos Jennifer Edmond Jessie Snead Amanda Zarling Lynn Vick Location QOPK QRTP/QTRN QRTP/QTRN QOPK QRTP/QTRN QRTP/QTRN QOPK QRTP/QTRN QRTP/QTRN QSND QATL/QLAB QINJ QRTP/QTRN QAST QRTP/QTRN ClinOps QRTP/QTRN Home/Field Based QAST QATL/QLAB QOPK QOPK QRTP/QTRN QRTP/QTRN QRTP/QTRN QSND QRTP/QTRN Page 23 24 25 26 27 28 29 30 31 34 32 33 34 35 38 36 37 38 39 40 41 42 43 44 45 46 47 48 49

8 Can Crock Pot Soup. Getting your veggies is as easy as opening 8 cans.
Name: Erin Beaman (QOPK) Story Behind the Recipe: This is a quick and easy recipe. Original Ingredients: Serves 16 1 pound ground beef (or turkey) 1 can tomatoes with green chiles 1 can diced tomatoes 1 can whole kernel corn 1 can mixed vegetables 1 can chili with beans 1 can chili without beans 1 can condensed tomato soup (98% FF) 1 can condensed vegetable soup (98%FF) Healthy Alternatives: Serves 16 Directions: 1. Brown meat and drain. 2. Put into a large crock pot. 3. Open cans and add to the crock pot. Do not drain vegetables or tomatoes. 4. Simmer on low for several hours. Nutrition Information per Serving: 174 calories, 45 fat calories, 5 g total fat, 2 g saturated fat, 24 mg cholesterol, 904 mg sodium, 22 g carbohydrates, 4 g fiber, 6 g sugar, 12 g protein 1 pound 90% lean ground beef 1 can tomatoes with green chiles 1 can diced tomatoes, no salt added 1 can whole kernel corn, no salt added 1 can mixed vegetables, no salt added 1 can chili with beans 1 can white beans, drained and rinsed 1 can condensed tomato soup (98% FF), reduced sodium 1 can condensed vegetable soup (98% FF), reduced sodium

Directions: 1. Brown meat and drain. 2. Put into a large crock pot. 3. Open cans and add to the crock pot. Do not drain vegetables or tomatoes. 4. Simmer on low for several hours. Nutrition Information per Serving: 168 calories, 48 fat calories, 4 g total fat, 1 g saturated fat , 20 mg cholesterol, 321 mg sodium, 24 g carbohydrates, 6 g fiber, 6 g Sugar, 12 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Using no salt added and reduced sodium canned goods reduced the sodium from 904mg to 321mg! Using 90% lean ground sirloin and replacing the can of chili with no beans with a can of white beans decreases saturated fat and increases fiber.

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All Day Beef Stew.

Name: Kelli Evans (QRTP/QTRN) Original Ingredients: Serves 8 2 pounds stew beef 2 teaspoon olive oil 1 can beef broth 2 tablespoon flour 2 cups dry red wine 5-6 large potatoes (peeled and cut into chunks) 6 -8 large carrots (peeled and cut into chunks) 2 bay leaves Healthy Alternatives: Serves 8 2 pounds of lean stew beef, trimmed of visible fat 2 teaspoon olive oil 1 can reduced sodium beef broth 2 tablespoon flour 2 cups dry red wine 4 large potatoes (peeled and cut into chunks) 8 large carrots (peeled and cut into chunks) 2 bay leaves

Directions: 1. Put a large stock pot on the stove and sear the beef in olive oil. 2. Add flour and coat the meat. 3. Add the potato and carrot chunks. 4. Add beef broth and wine. 5. Gently mix and place in a 225 degree oven for 6-7 hours or 6. Cook in slow cooker for 6-8 hours on low. Nutrition Information per Serving: 501 calories, 15 g total fat, 5 g saturated fat, 60 mg cholesterol, 267 mg sodium, 52 g carbohydrates, 5 g fiber, 12 g sugar, 29 g protein

Directions: 1. Put a large stock pot on the stove and sear the beef in olive oil. 2. Add flour and coat the meat. 3. Add the potato and carrot chunks. 4. Add beef broth and wine. 5. Gently mix and place in a 225 degree oven for 6-7 hours or 6. Cook in slow cooker for 6-8 hours on low. Nutrition Information per Serving: 396 calories, 6 g total fat, 2 g saturated fat, 41 mg cholesterol, 185 mg sodium, 47 g carbohydrates, 5 g fiber, 11 g sugar, 28 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. To decrease the calories and fat in this recipe select lean stew meat and trim the beef of all visible fat. Use 5 potatoes instead of 6 and use 8 carrots instead of 8 to decrease the carbohydrates and calories in this recipe. Use reduced sodium beef broth to decrease the sodium in this recipe.

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BLT Soup. This rich soup gets a nutritional makeover to cut down on saturated fat and sodium.
Name: Beth Anderson (QRTP/QTRN) Original Ingredients: Serves 4 5 slices bacon, finely diced, plus 1 reserved slice for crisp crumbles bacon, for garnish 1/2 cup diced green onions 2 tablespoons butter 3 cups finely sliced iceberg lettuce 1/2 cup instant flour 3 1/2 cups fresh or canned chicken broth, heated to a simmer 1 cup diced fresh tomatoes 1/8 teaspoon grated fresh nutmeg 1/8 teaspoon ground red pepper 1 cup heavy cream 1/4 cup mayonnaise 1/4 cup sour cream Directions: 1. In a 3-quart pot, cook the bacon over medium heat until lightly browned. 2. Add the onions and cook, stirring, until wilted. Add the butter and stir until melted. 3. Add the lettuce and saut for 2 minutes. 4. Sprinkle the flour into the pot, then stir it in until well blended. 5. Remove the pot from the heat and add the hot chicken broth, tomatoes, nutmeg and pepper. 6. Heat the soup to boiling, stirring constantly, then reduce the heat and simmer gently for 5 minutes. 7. Add the cream and mix well. 8. Mix together the mayonnaise and sour cream. Serve each portion of soup with a dollop of mayonnaise mixture topped with crumbled bacon. Nutrition Information per Serving: 490 calories, 390 g fat calories, 43 g total fat, 21 g saturated fat, 115 mg cholesterol, 660 mg sodium, 20 g carbohydrates, 1 g fiber, 5 g sugar, 6 g protein, 45% vitamin C Healthy Alternative: Serves 4 5 slices bacon, finely diced, plus 1 reserved slice for crisp crumbles bacon, for garnish 1/2 cup diced green onions 1 tbsp olive oil 3 cups finely sliced iceberg lettuce 1/2 cup instant flour 3 1/2 cups fresh or canned chicken broth (lowsodium),heated to a simmer 1 cup diced fresh tomatoes 1/8 teaspoon grated fresh nutmeg 1/8 teaspoon ground red pepper 1 cup whole milk 1/4 cup mayonnaise 1/4 cup fat-free sour cream

Directions: 1. In a 3-quart pot, cook the bacon over medium heat until lightly browned. 2. Add the onions and cook, stirring, until wilted. Add the butter and stir until melted. 3. Add the lettuce and saut for 2 minutes. 4. Sprinkle the flour into the pot, then stir it in until well blended. 5. Remove the pot from the heat and add the hot chicken broth, tomatoes, nutmeg and pepper. 6. Heat the soup to boiling, stirring constantly, then reduce the heat and simmer gently for 5 minutes. 7. Add the cream and mix well. 8. Mix together the mayonnaise and sour cream. Serve each portion of soup with a dollop of mayonnaise mixture topped with crumbled bacon. Nutrition Information per Serving: 320 calories, 180 g fat calories, 20 g total fat, 3.5 g saturated fat, 15 mg cholesterol, 260 mg sodium, 26 g carbohydrates, 1 g fiber, 9 g sugar, 11 g protein, 45% vitamin C

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This soup is quite high in fat and fairly high in sodium, I would recommend the following: 1. Use 1 tablespoon of olive oil instead of 2 of butter. 2. Use either homemade chicken broth or a low-sodium canned broth. 3. Switch from 1 cup of heavy cream to 1 cup of whole milk. 4. Switch from regular sour cream to a fat-free sour cream. These changes shave off 170 calories per serving and cut the fat grams in half and also drastically reduce the sodium content.

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Cheesy Corn Chowder. Warm yourself up with this healthy comfort soup.
Name: Donna Werner (QOPK) Original Ingredients: Serves 4 4 tablespoons butter 1/2 cup chopped onion 1/2 cup chopped celery 1/2 cup chopped green pepper 1 cup corn 3 cups chicken stock 1/2 cup flour 2 cups milk 3 cups grated cheese Healthy Alternative: Serves 8 4 tablespoons Smart Balance Light 1/2 cup chopped onion 1/2 cup chopped celery 1/2 cup chopped green pepper 1 cup corn 1 cup chopped broccoli 3 cups chicken stock (low sodium) 1/2 cup whole wheat flour 2 cups skim milk 3 cups grated reduced fat cheddar cheese

Directions: 1. Saut vegetables in butter in large kettle. 2. Add chicken stock. Cook until vegetables are tender. 3. Blend flour and milk and slowly stir into boiling soup to thicken. 4. Stir in cheese. Can be cooked in a Crockpot all day, but add thickening and cheese right before serving. Nutrition Information per Serving: 748 calories, 51 g total fat, 31 g saturated fat, 154 mg cholesterol, 1948 mg sodium, 33 g carbohydrates, 2 g fiber, 5 g sugar, 41 g protein

Directions: 1. Saut vegetables in Smart Balance in large kettle. 2. Add low sodium chicken stock. Cook until vegetables are tender. 3. Blend flour and milk and slowly stir into boiling soup to thicken. 4. Stir in cheese. Can be cooked in a Crockpot all day, but add thickening and cheese right before serving. Nutrition Information per Serving: 316 calories, 15.5 g total fat, 8.6 g saturated fat, 46 mg cholesterol, 1467 mg sodium, 25 g carbohydrates, 2 g fiber, 12 g sugar, 21 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: The original recipe sounds delicious but a little heavy ! I would suggest the following: 1. Substitute reduced fat cheese for the full fat version. 2. Using whole wheat flour adds some whole grains to this recipe. 3. Switching the full fat milk for the skim version still keeps this recipe creamy and delicious. 4. Low Sodium chicken stock decreases the amount of sodium in this recipe. 5. Having a smaller serving helps this recipe fit into a healthier eating plan.

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Cheesy Vegetable Soup. This soup has calcium from the cheese and loads of nutrients from the vegetables, including vitamin C & fiber.
Name: Lauren Laferriere (QRTP/QTRN) Story Behind the Recipe: I chose this recipe as it is a tradition in my family to have enchiladas on Christmas Eve for dinner. I would like to serve a healthier version if possible without sacrificing the taste. Original Ingredients: Serves 8 Step 1: 2 cups broccoli 2 cups cauliflower 2 cups chopped celery 2 cups potato (diced) 1 cup chopped onion 3 cans chicken broth Step 2: 1 can cream of chicken soup 1 can cream of mushroom soup 1 lb. Velveeta cheese Directions: 1. Simmer together all vegetables until tender. 2. Add in soups and cheese. Mix until heated through and cheese melted. Healthy Alternatives: Serves 8 Step 1: 2 cups broccoli 2 cups cauliflower 2 cups chopped celery 2 cups potato (diced) 1 cup chopped onion 2 cans low-sodium chicken broth Step 2: 1 can cream of chicken soup 1 can cream of mushroom soup lb. Light Velveeta cheese Salt-free seasoning Directions: 1. Simmer together all vegetables, with 2 cans of broth and 1 can-full of water, until tender. 2. Add in soups and cheese. Season to taste with seasoning. Mix until heated through and cheese melted. Nutrition Information per Serving: 240 calories, 80 g fat calories, 9 g total fat, 4.5 g saturated fat , 25 mg cholesterol, 1270 mg sodium, 27 g carbohydrates, 3 g fiber, 7 g sugar, 13 g protein, 50% vit C, 35% calcium

Nutrition Information per Serving: 310 calories, 150 g fat calories, 17 g total fat, 9 g saturated fat, 50 mg cholesterol, 1670 mg sodium, 27 g carbohydrates, 3 g fiber, 8 g sugar, 13 g protein, 50% vitamin C, 35% calcium

Tips from Allison Stevens, LiveHealthier Registered Dietitian: It is great that your recipe includes a good amount of vegetables & a variety of vegetables! However, the soup is high in sodium (from the broth, soups & cheese) and high in unhealthy fats- primarily from the cheese. I would recommend the following 2 changes: 1. switch to a low-sodium broth, and cut back to 2 cans, fill one can with water and add. To add back in flavor use a salt-free seasoning mix (such as mrs. Dash or a salt-free Italian seasoning mix). 2. Change to a light velveeta and use pound instead of the full pound. These changes shouldnt alter the final outcome of the soup, but will result in a product with 70 fewer calories, and would cut the fat & unhealthy saturated fats in half! My changes also cut back on the sodium (which was originally at nearly of the daily recommended limit!)

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Chicken Chili. This chili recipe is loaded with filling fiber from the beans and vegetables.
Name: Toby Vincent (QRTP/QTRN) Story Behind the Recipe: The I make my chili in my crockpot and let it cook all day while I am at work or I make it Sunday morning and let it cook all day on low for dinner that night. Original Ingredients: Serves 6 1, 16 ounce Can Diced Tomatoes (Low Sodium) 1, 16 ounce Can Tomatoes and Chili Seasoning 1, 12 ounce Can Rotel Tomatoes and Jalapeno Peppers (Mild or Hot depending on your taste) 1 Can Dark Red Kidney Beans 1 Can Black Beans 3 Boneless Skinless Chicken Breasts trimmed and cut into small chunks 1 package Chili Seasoning Mix 3 Cloves Garlic minced 1 Small Onion diced 1 Small Green Pepper diced 1 tablespoon Extra Virgin Olive Oil to cook Crushed Red Pepper flakes to taste 6 tablespoons Fat Free Sour Cream 3 tablespoons 2% Shredded Mexican Cheese Blend Healthy Alternative: Serves 8 1, 16 ounce Can Diced Tomatoes (Low Sodium) 1, 16 ounce Can Tomatoes and Chili Seasoning 1, 12 ounce Can Rotel Tomatoes and Jalapeno Peppers (Mild or Hot depending on your taste) 1 Can Dark Red Kidney Beans (no-salt added) 1 Can Black Beans (no-salt added) 3 Boneless Skinless Chicken Breasts trimmed and cut into small chunks 2-4 tablespoons salt-free seasoning mix (for example a Mrs. Dash Mexican seasoning) 1-2 tablespoons chili powder 3 Cloves Garlic minced 1 Small Onion diced 1 Small Green Pepper diced 1 tablespoon Extra Virgin Olive Oil to cook Crushed Red Pepper flakes to taste 6 tablespoons Fat Free Sour Cream 3 tablespoons 2% Shredded Mexican Cheese Blend

Directions: 1. In a large crockpot put tomatoes, beans, seasoning mix, the diced onion and pepper and crushed red pepper flakes. Place top on crockpot & turn to high heat. 2. Spray a nonstick frying pan with olive oil to lightly coat and add in the garlic. Cook the garlic for 1 minute (until it starts to sizzle) on medium heat. Add in the chicken and cook until chicken is no longer pink. Take your spatula and chop the chicken further until it is in very small pieces. Add in the rest of the onion and pepper and cook until chicken, onion and pepper starts to brown (cutting the chicken into small pieces and browning all three ingredients gives the chili a great taste). 2. Place the chicken, onion and pepper mixture into the crockpot. Once the chili starts to boil turn heat to low and simmer for 4 hours or more stirring occasionally. 3. Serve with a dollop of sour cream and light sprinkling of cheese. Sweet yellow cornbread goes great as a side (I make my cornbread from a mix and use egg beaters and water instead of eggs and oil). Nutrition Information per Serving: 320 calories, 4.5 g total fat, 0.5 g saturated fat, 35 mg cholesterol, 760 mg sodium, 40 g carbohydrates, 10 g fiber, 13 g sugar, 26 g protein

Directions: 1. In a large crockpot put tomatoes, beans, seasonings, the diced onion and pepper and crushed red pepper flakes. Place top on crockpot & turn to high heat. 2. Spray a nonstick frying pan with olive oil to lightly coat and add in the garlic. Cook the garlic for 1 minute (until it starts to sizzle) on medium heat. Add in the chicken and cook until chicken is no longer pink. Take your spatula and chop the chicken further until it is in very small pieces. Add in the rest of the onion and pepper and cook until chicken, onion and pepper starts to brown (cutting the chicken into small pieces and browning all three ingredients gives the chili a great taste). 2. Place the chicken, onion and pepper mixture into the crockpot. Once the chili starts to boil turn heat to low and simmer for 4 hours or more stirring occasionally. 3. Serve with a dollop of sour cream and light sprinkling of cheese. Sweet yellow cornbread goes great as a side (I make my cornbread from a mix and use egg beaters and water instead of eggs and oil). Nutrition Information per Serving: 320 calories, 4.5 g total fat, 0.5 g saturated fat, 35 mg cholesterol, 380 mg sodium, 40 g carbohydrates, 10 g fiber, 13 g sugar, 26 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This chili is much healthier than most, but does have 1/3 of the sodium limit for a day, try to the following to decrease sodium: 1. Choose no-salt added beans (or use dried beans that have been soaked and cooked). 2. The seasoning mix is where most of the sodium comes from. Eliminate the chili seasoning packet, and instead add in your own spices such as chili powder, paprika, cumin, etc. You can use a salt-free seasoning mix like Mrs. Dash.

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Chicken Tortilla Soup. Onions are a good source of Vitamin B6, Folate, Potassium, Manganese and Vitamins B6 and C.
Name: Angela Randall (QOPK) Story Behind the Recipe: I have some picky friends to thank for this recipe. Every year, I host a Mexican fiesta where I make massive amounts of authentic tacos. When it started, I had 2 or 3 friends over for dinnerlast year, I had somewhere between 30 and 40 people show up. I used to make only beef tacos, which kept things simple, but of 2 of my closest friends; one does not eat beef and the other is a vegetarian. After many requests, I now make beef, chicken, and vegetarian tacos. The recipe for this soup is part of the recipe for the taco meat. I found myself stopping half-way through and pouring off half the soup to save for later. Now I make it just for the soup. Original Ingredients: Serves 6-8 1 fryer chicken 1 medium onion chopped 2 tablespoon butter 2-3 cans Del Monte Mexican Stewed Tomatoes 1 tablespoon salt (to taste) 3 tablespoons pepper (to taste) garlic salt or powder (to taste) Optional: 1 jalapeno pepper Healthy Alternatives: Serves6- 8 1 fryer chicken, skin removed 1 medium onion chopped 2 tablespoon smart balance lite 2-3 cans Del Monte Mexican Stewed Tomatoes, no salt added 1 teaspoon salt (to taste) 3 tablespoons pepper (to taste) garlic powder (to taste) Optional: 1 jalapeno pepper

Directions: 1. Bring a large pot of water to boil. Add chicken, onion, butter, salt, and pepper. 2. In blender, blend 2 cans Mexican stewed tomatoes and add to chicken. Boil until chicken falls off the bone pretty easily. Add water as needed. 3. Strain chicken and reserve broth. De-bone and shred chicken. 4. Add chicken back to reserved broth and season to taste with salt, pepper, and garlic salt (or powder). 5. Add a third can of Mexican stewed tomatoes and/or finely diced jalapeno if desired. 6. Heat through and serve. Nutrition Information per Serving: 171 calories, 10 g total fat, 4 g saturated fat, 38 mg cholesterol, 1672 mg sodium, 14 g carbohydrates, 2 g fiber, 6 g sugar, 9 g protein

Directions: 1. Bring a large pot of water to boil. Add chicken, onion, butter, salt, and pepper. 2. In blender, blend 2 cans Mexican stewed tomatoes and add to chicken. Boil until chicken falls off the bone pretty easily. Add water as needed. 3. Strain chicken and reserve broth. De-bone and shred chicken. 4. Add chicken back to reserved broth and season to taste with salt, pepper, and garlic powder. 5. Add a third can of Mexican stewed tomatoes and/or finely diced jalapeno if desired. 6. Heat through and serve. Nutrition Information per Serving: 94 calories, 3 g total fat, 1 g saturated fat, 22 mg cholesterol, 393 mg sodium, 10 g carbohydrates, 2 g fiber, 4 g sugar, 8 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Try removing the skin from the chicken before cooking to decrease the total fat, cholesterol, saturated fat and calories in this recipe. To further decrease fat and calories try 2 tablespoons smart balance lite instead of butter.

The sodium in the original recipe is very high. To lower the sodium, try decreasing the added salt to 1 teaspoon, using no added salt tomatoes and using garlic powder instead of garlic salt. The changes reduce the sodium by almost 1300 mg per serving!

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Chili. Reducing meat and adding vegetables makes for a super-healthy, but still flavor-packed chili.
Name: James Myers (QRTP/QTRN) Story Behind the Recipe: My mom used to experiment with the Chili recipe and I carried on the tradition. The heat factor and onion/peppers are my main contribution. Original Ingredients: Serves 8 1 lb Ground Beef (80% lean) 1 medium Sweet Vidalia Onion, chopped 1 medium Red Bell Pepper, chopped 1 regular size can of Dark Red Kidney Beans 1 regular size can of Whole Stewed Tomatoes 1 small can of Tomato Paste 1 small can do Diced Green Chiles 1 pack of chili mix or make your own (Paprika, Ancho, Garlic Salt, Regular Salt, Pepper, Southwest Spices, Habanera Spices) Pinch of Sugar 1/8 cup of Texas Pete Hot Sauce 1 teaspoon or so of Canola Oil or Olive Oil Optional: Fresh Diced Jalapenos, Cheddar Cheese and/or Sour Cream as garnish. Healthy Alternatives: Serves 8 lb Ground Beef (90% lean) 1 medium Sweet Vidalia Onion, chopped 1 medium Red Bell Pepper, chopped 2 carrots, chopped 1 regular size can of Dark Red Kidney Beans 1 regular size can of Whole Stewed Tomatoes 5 oz frozen spinach 1 small can of Tomato Paste 1 small can do Diced Green Chiles pack of chili mix or make my own (Paprika, Ancho, Garlic Salt, Regular Salt, Pepper, Southwest Spices, Habanera Spices) Pinch of Sugar 1/8 cup of Texas Pete Hot Sauce 1 teaspoon or so of Canola Oil or Olive Oil Optional: Fresh Diced Jalapenos, Cheddar Cheese and/or Sour Cream as garnish.

Directions: 1. On Medium heat Stir fry veggies first in canola, season lightly with salt/pepper, cook for 5 minutes and set aside. 2. Add in beef and breakdown until 90% cooked through (beef browned all over). 3. Drain most of the grease but not all of it and then stir in the spice mix and fold in spices & veggies. 4. Add cans of Stewed tomatoes, Green Chilies, Tomato Paste, and Kidney Beans (Drain and Rinse beans first). 5. Break down the tomatoes and fold in the ingredients. 6. Turn heat down to low-medium and cover; let simmer for 20-30 minutes. It should bubble at the top. 7. Remember to fold/mix in the ingredients every 5 minutes or so as you do not want it to burn on the bottom. Nutrition Information per Serving: 220 calories, 75 g fat calories, 8 g total fat, 2.5 g saturated fat, 35 mg cholesterol, 490 mg sodium, 21 g carbohydrates, 5 g fiber, 7 g sugar, 15 g protein, 20% vitamin A, 80% vitamin C

Directions: 1. On Medium heat Stir fry veggies (except spinach) first in canola, season lightly with salt/pepper, cook for 5 minutes and set aside. 2. Add in beef and breakdown until 90% cooked through (beef browned all over). 3. Drain most of the grease but not all of it and then stir in the spice mix and fold in spices & veggies. 4. Add cans of Stewed tomatoes, spinach, Green Chilies, Tomato Paste, and Kidney Beans (Drain and Rinse beans first). 5. Break down the tomatoes and fold in the ingredients. 6. Turn heat down to low-medium and cover; let simmer for 20-30 minutes. It should bubble at the top. 7. Remember to fold/mix in the ingredients every 5 minutes or so as you do not want it to burn on the bottom. Nutrition Information per Serving: 160 calories, 20 g fat calories, 3.5 g total fat, 1 g saturated fat , 15 mg cholesterol, 450 mg sodium, 22 g carbohydrates, 5 g fiber, 7 g sugar, 11 g protein, 100% vitamin A, 90% vitamin C

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. 3. I cut the amount of beef in and switched to a leaner variety. This cuts the fat, and the unhealthy saturated fats. Chili and soups are an excellent vehicle for sneaking vegetables into the diet. I added carrots & spinach to this recipe, but there are limitless options here. Vegetables add a hefty dose of vitamins & minerals as well as filling fiber. The additional options, are not included in the analysis. If you like heat use the jalepenos. Choose either the cheese or sour cream and use 1-2 tbsp of a low-fat version / serving.

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Corn Chowder. Corn is a good source of dietary fiber, folate and Vitamin C.
Name: Meagan ODowd (QRTP/QTRN) Original Ingredients: Serves 12 1 onion 1 glove garlic 2 tablespoons olive oil 1 pound sweet Italian sausage, spicy 3 potatoes 4 cups chicken broth 1 can of cream corn 1 can whole kernel corn 1 can mexicali corn 2 cans evaporated milk Healthy Alternatives: Serves 12 1 onion 1 glove garlic 1 tablespoon olive oil 1 pound sweet Italian turkey sausage, spicy 3 potatoes 4 cups chicken broth 1 can of cream corn, no salt added 1 can whole kernel corn, no salt added 1 can mexicali corn, no salt added 2 cans fat free evaporated milk

Directions: 1. In a dutch oven or soup pot saut chopped onion and garlic in olive oil. 2. Add Italian sausage squishing the outside casing. 3. Brown the sausage; and drain the grease. 4. Add chopped potatoes and chicken broth. 5. Add the cream corn, whole kernel corn and mexicali corn. 6. Add evaporated milk 7. Simmer 30 minutes to 4 hours, to your desired level of "done." Nutrition Information per Serving: 518 calories, 25 g total fat, 9 g saturated fat, 107 mg cholesterol, 1294 mg sodium, 37 g carbohydrates, 3 g fiber, 21 g sugar, 39 g protein

Directions: 1. In a dutch oven or soup pot saut chopped onion and garlic in olive oil. 2. Add Italian sausage. 3. Brown the sausage; and drain the grease. 4. Add chopped potatoes and chicken broth. 5. Add the cream corn, whole kernel corn and mexicali corn. 6. Add evaporated milk 7. Simmer 30 minutes to 4 hours, to your desired level of "done." Nutrition Information per Serving: 437 calories, 15 g total fat, 4 g saturated fat, 96 mg cholesterol, 1028 mg sodium, 38 g carbohydrates, 4 g fiber, 21 g sugar, 39 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Using non-fat evaporated milk, turkey sausage and decreasing the olive oil to 1 tablespoon decreases the total fat by 10 grams per serving and the saturated fat by 5 grams per serving. Try no added salt corn to decrease the sodium by over 200 mg per serving.

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Corn, Crab and Chipotle Chowder. Warm yourself up with this healthy comfort soup.
Name: Catherine Neves (QSND) Story Behind the Recipe: We have tried making changes (using shrimp, using chicken broth), but we still like the original best. Made it for Christmas Eve this year and everyone now wants it to be served each and every year (new tradition). Also, brought the left-overs to work and everyone wanted the recipe. Original Ingredients: Serves 8 4 tablespoons butter 1 onion, diced 1 red pepper, diced 1 stalk celery, diced 2 potatoes, diced 3 garlic cloves, minced 2 chipotle chiles in adobo, seeded and diced 2 cups fresh corn, shucked, get as much milk you can from the cobs 2 pounds lump crabmeat 2 cups clam broth 2 cups cream salt and pepper Healthy Alternative: Serves 8 4 tablespoons SMART BALANCE 37% Light Spread 1 onion, diced 1 red pepper, diced 1 stalk celery, diced 2 potatoes, diced 3 garlic cloves, minced 2 chipotle chiles in adobo, seeded and diced 2 cups fresh corn, shucked, get as much milk you can from the cobs 2 pounds lump crabmeat 2 cups clam broth 2 cup nonfat evaporated milk salt and pepper

Directions: 1. Heat butter in a large saucepan. Add onions, peppers, celery, potatoes, and garlic seasoned with salt and pepper cooking till translucent. 2. Add chipotle peppers, clam juice and corn kernels and cobs. Simmer 15 minutes remove cobs and leave as much broth in pot toss cobs. 3. Add cream simmer 5 more minutes. 4. Add crabmeat to heat and season with salt and pepper to taste Nutrition Information per Serving: 385 calories, 15 g total fat, 8 g saturated fat, 122 mg cholesterol, 763 mg sodium, 32 g carbohydrates, 3.5 g fiber, 4 g sugar, 32 g protein

Directions: 1. Heat Smart Balance in a large saucepan. Add onions, peppers, celery, potatoes, and garlic seasoned with salt and pepper cooking till translucent. 2. Add chipotle peppers, clam juice and corn kernels and cobs. Simmer 15 minutes remove cobs and leave as much broth in pot toss cobs. 3. Add evaporated skim milk and water, and simmer 5 more minutes. 4. Add crabmeat to heat and season with salt and pepper to taste. Nutrition Information per Serving: 327 calories, 5 g total fat, 1.2 g saturated fat, 87 mg cholesterol, 821 mg sodium, 36.5 g carbohydrates, 3.5 g fiber,11 g sugar, 34.5 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: Chowders tend to be a comfort food but they can be healthy! I would suggest the following: 1. Substitute the butter for a heart healthy spread, such as Smart Balance Light. This cuts the fat and calories. 2. Substitute the cream for nonfat evaporated milk. This will still give you a creamy soup, while watching your waistline. 3. You can also serve this as a side dish, and decrease the serving size to save calories.

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Crockpot Island Chicken Chili. Cooking healthy was never so easy.

Name: Nina Sonsini (QATL/QLAB) Story Behind the Recipe: Tastes better the next day! Original Ingredients: Serves 6 3 pounds. Boneless, Skinless Chicken Breast; cut into thin, two-inch strips 1 15 ounce can tomato sauce - No sugar added 2 15ounce Cans Eden Organic Chili Beans with jalapeno 1 Ripe Mango, peeled and chopped 5 Cloves Garlic, chopped 5 Whole Bay Leaves 2 tablespoons Chili Powder 1/4 teaspoon Cinnamon 1/4 teaspoon Ground Clove Healthy Alternative: Serves 6 3 pounds. Boneless, Skinless Chicken Breast; cut into thin, two-inch strips 1 15 ounce Can Tomato Sauce - No salt added 2 15 ounce Cans beans no salt added 1 teaspoon chopped jalapeno pepper 1 Ripe Mango, peeled and chopped 5 Cloves Garlic, chopped 5 Whole Bay Leaves 2 tablespoon Chili Powder 1/4 teaspoon Cinnamon 1/4 teaspoon Ground Clove

Directions: 1. Combine all ingredients in crock pot 2. Cook on high 3 hours, reduce to low setting and cook for additional 2 hours. Tastes better the next day! Nutrition Information per Serving: 338 calories, 3.5 g total fat, 0 g saturated fat, 120 mg cholesterol, 1120 mg sodium, 27 g carbohydrates, 6.5 g fiber, 6 g sugar, 53 g protein

Directions: 1. Combine all ingredients in crock pot 2. Cook on high 3 hours, reduce to low setting and cook for additional 2 hours. Tastes better the next day! Nutrition Information per Serving: 338 calories, 3.5 g total fat, 0 g saturated fat, 120 mg cholesterol, 470 mg sodium, 27 g carbohydrates, 7 g fiber, 8 g sugar, 53 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: The high sodium amount in each serving was the only thing holding this recipe back. I would opt for no salt added canned foods such as tomato sauce and canned beans to cut the sodium by over 50%.

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Easy BBQ Chili. The vegetables in this recipe provide important vitamins such as vitamin C.
Name: Penny Stephens (QINJ) Original Ingredients: Serves 6 1 pound lean ground meat 1/4 cup chopped green peppers 16 ounce can of stewed tomatoes 1/2 bottle of chili sauce 1 teaspoon chili powder 1/2 cup chopped onions 15 ounce can red kidney beans 1/2 cup traditional BBQ sauce Healthy Alternative: Serves 6 1/2 pound lean ground meat 2 green peppers, chopped 16 ounce can of stewed tomatoes, no-salt added 1 small can no-salt added tomato paste 1 teaspoon chili powder 2 onions, chopped 15 ounce can red kidney beans, no-salt added 1/2 cup traditional BBQ sauce

Directions: 1. Brown beef in skillet with onions and green peppers. Drain off excess fat. 2. Drain liquid from kidney beans. 3. Add remaining ingredients. 4. Cover and simmer 1/2 hr. Stir occasionally. Nutrition Information per Serving: 340 calories, 7 g total fat, 2.5 g saturated fat, 55 mg cholesterol, 1740 mg sodium, 42 g carbohydrates, 5 g fiber, 19 g sugar, 17 g protein

Directions: 1. Brown beef in skillet with onions and green peppers. Drain off excess fat. 2. Drain liquid from kidney beans. 3. Add remaining ingredients. 4. Add water to reach desired consistency. 5. Cover and simmer 1/2 hr. Stir occasionally. Nutrition Information per Serving: 230 calories, 4 g total fat, 1 g saturated fat, 30 mg cholesterol, 320 mg sodium, 33 g carbohydrates, 10 g fiber, 16 g sugar, 17 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This chili recipe really is quite healthy except for the sodium levels. One serving has nearly of your days limit for sodium! The sodium comes from the canned foods (tomatoes and beans) as well as the sauces (chili sauce and BBQ sauce). Try the following to lower sodium and increase healthfulness overall: 1. Choose no-salt added beans and tomatoes to decrease sodium. 2. To further decrease sodium, substitute the chili sauce for a small can of no-salt added tomato paste. 3. To increase healthfulness, decrease the amount of meat and increase the amount of vegetables. 4. Consider adding additional vegetables to the chili. For example, spinach, peas, zucchini, carrots, broccoli, etc.

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Healthier Half-Time Chili. This healthy chili recipe fiber and folate from the beans and vitamin C from the tomatoes.
Name: Mendy Owenby (QRTP/QTRN) Story Behind the Recipe: I found a similar recipe on the Epicurious website last year when looking for good chili recipe for the Super bowl- the recipe is for a large crowd. Original Ingredients: Serves 16 3 lbs 93% lean hamburger 1tbs olive oil 4 garlic cloves, chopped 1 onion, chopped 1 can crushed tomatoes 1 can tomato paste 5 tablespoons Mexican chili powder 2 tablespoons cumin 2 tablespoons Worcestershire 2 teaspoons basil 1 teaspoons oregano 1 teaspoon thyme Red pepper as desired 2 cans low-sodium chicken broth 2 cans chili beans, or other favorite bean Healthy Alternative: Serves 20 2 lbs 93% lean hamburger 1tbs olive oil 4 garlic cloves, chopped 1 onion, chopped 4 bell peppers, chopped 1 cups chopped carrots 1 cup chopped celery 1 can crushed tomatoes, no-salt added 1 can tomato paste, low sodium 5 tablespoons Mexican chili powder 2 tablespoons cumin 2 tablespoons Worcestershire 2 teaspoons basil 1 teaspoons oregano 1 teaspoon thyme Red pepper as desired 2 cans low-sodium chicken broth 2 cans chili beans 2 cans favorite beans, no-sodium added

Directions: 1. Saut onions and garlic until translucent. 2. Then add meat and brown for 5-6mins. 3. Add spices and stir until incorporated. 4. Then add tomatoes, paste, and chicken broth. 5. Cook on stove top 1 1/2-2 hours and add beans during last 5 minutes of cooking. 6. Alternative - cook in crock pot on low for 8 hours. 7. Spices can be added to desired heat level.

Directions: 1. Saut onions, bell peppers, carrots and garlic until translucent. 2. Then add meat and brown for 5-6 minutes. 3. Add spices and stir until incorporated. 4. Then add tomatoes, paste, and chicken broth. 5. Cook on stove top 1 1/2-2 hours and add beans during last 5 minutes of cooking. 6. Alternative - cook in crock pot on low for 8 hours. 7. Spices can be added to desired heat level. Nutrition Information per Serving: 200 calories, 4.5 g total fat, 1.5 g saturated fat, 35 mg cholesterol, 270 mg sodium, 21 g carbohydrates, 8 g fiber, 4 g sugar, 19 g protein

Nutrition Information per Serving: 240 calories, 7 g total fat, 3 g saturated fat, 65 mg cholesterol, 420 mg sodium, 15 g carbohydrates, 4 g fiber, 2 g sugar, 27 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: As the title implies, this chili is indeed quite healthy. However a few suggestions could further increase the healthfulness: 1. Although Mendy already uses low-sodium chicken broth, there are other steps you can take to lower sodium content. Use no-salt added crushed tomatoes, tomato paste, and beans. 2. Chili presents a perfect opportunity to sneak in some vegetables. Also, vegetables add bulk, meaning you can increase the number of servings. You can choose your favorite vegetables, some to try include: spinach, bell peppers, carrots, celery, zucchini, peas, corn, chard, mushrooms, etc. These vegetables add in a valuable vitamins and minerals for few calories. My revisions include bell peppers, carrots, and celery. 3. Decreasing the meat and increasing the beans removes saturated fat, while adding in flavor. Meat to bean ratio is also a personal preference, so change the ratio to taste. I am decreasing the meat by 1 pound and adding in 2 cans of beans (no-salt added).

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Homemade Heavenly Potato Soup. Potatoes are an excellent source of potassium.

Name: Jodie Deutsch (QAST) Original Ingredients: Serves 10 6-8 large baking potatoes, peeled and quartered 2 large onions, chopped into chunks 1/2 cup of green onion shallots or 1 large leek chopped finely 1 clove garlic, finely minced 1 stick of butter, salted 12 ounce can evaporated milk 4 ounce cream cheese chopped into cubes 1/2 cup of Romano cheese, shredded 1/2 cup of Parmesan cheese, shredded 1/4 cup heavy cream salt and pepper to taste Directions: 1. Boil potatoes in approximately 6 cups of water for 15-20 minutes or until semi-soft (do not boil them thoroughly to mashing consistency), adding the large onion cubes halfway through the boiling process. 2. While the potatoes are boiling, place the shallots (or leeks), garlic & butter into a saut pan and simmer them, stirring constantly for about 5 minutes. 3. When the potatoes are done, pour off 1/4 of the water. Add the shallots, garlic and butter mixture and 6oz of the evaporated milk to the pot of potatoes and water. Simmer over medium heat. 4. In a microwavable bowl, add the remainder of the evaporated milk and the cream cheese cubes. Microwave for 3-5 minutes until cream cheese and milk are melted together. 5. Add cream cheese and milk mixture to the potato soup pot. Lower the heat to simmer and let the mixture cook for approximately 30 minutes, stirring occasionally. 6. Add the romano and parmesan cheeses, along with the heavy cream. Increase the heat back to a medium level and cook cheeses until well blended, stirring constantly. Salt and pepper to taste. Nutrition Information per Serving: 427 calories, 22 g total fat, 14 g saturated fat, 66 mg cholesterol, 269 mg sodium, 50 g carbohydrates, 4 g fiber, 12 g sugar, 10 g protein Healthy Alternatives: Serves 10 6-8 large baking potatoes, peeled and quartered 2 large onions, chopped into chunks 1/2 cup of green onion shallots or 1 large leek chopped finely 1 clove garlic, finely minced 1 stick of lower fat butter or margarine 8 ounce 2% milk 4 ounce lite cream cheese chopped into cubes 1 cup reduced fat shredded cheese 1/4 cup half and half salt and pepper to taste

Directions: 1. Boil potatoes in approximately 6 cups of water for 15-20 minutes or until semi-soft (do not boil them thoroughly to mashing consistency), adding the large onion cubes halfway through the boiling process. 2. While the potatoes are boiling, place the shallots (or leeks), garlic & butter into a saut pan and simmer them, stirring constantly for about 5 minutes. 3. When the potatoes are done, pour off 1/4 of the water. Add the shallots, garlic and butter mixture and 4 oz milk to the pot of potatoes and water. Simmer over medium heat. 4. In a microwavable bowl, add the remainder of the milk and the lite cream cheese cubes. Microwave for 3-5 minutes until cream cheese and milk are melted together. 5. Add cream cheese and milk mixture to the potato soup pot. Lower the heat to simmer and let the mixture cook for approximately 30 minutes, stirring occasionally. 6. Add the lite shredded cheese, along with the heavy cream. Increase the heat back to a medium level and cook cheeses until well blended, stirring constantly. Salt and pepper to taste. Nutrition Information per Serving: 336 calories, 14 g total fat, 6 g saturated fat , 21 mg cholesterol, 195 mg sodium, 47 g carbohydrates, 4 g fiber, 12 g Sugar, 7 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. Choosing lite cream cheese, reduced fat shredded cheese, 2% milk and lower fat butter reduces the amount of total fat, saturated fat and calories in the recipe. The unhealthy saturated fat is cut in half from the above changes.

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Home-style Lentil Soup. This is a warming, fiber-filled soup.

Name: Carolyn Masinick (QRTP/QTRN) Story Behind the Recipe: I like this recipe because its very easy and doesn't take much time to prepare. It's great for those cold winter evenings. Original Ingredients: Serves 8 10 cups of Beef Broth 2 onions, diced Several celery stalks, cut up 4 carrots, cut up 1 pound dry lentils 1 bay leaf 1 tablespoon tomato paste 3 cans of diced tomatoes Ground pepper 1 or 2 cups of hot water Healthy Alternative: Serves 8 7 cups of low-sodium beef broth 3 cups water 2 onions, diced Several celery stalks, cut up 4 carrots, cut up 1 pound dry lentils 1 bay leaf 1 tablespoon tomato paste 3 cans of diced tomatoes Ground pepper 1 or 2 cups of hot water

Directions: 1. Add beef broth, onion, celery, carrots, and lentils into a large sauce pan. 2. Bring to a boil, then simmer for 30 minutes. 3. Add all other ingredients and simmer for 10 more minutes. Nutrition Information per Serving: 290 calories, 1.5 g total fat, 0 g saturated fat, 5 mg cholesterol, 1300 mg sodium, 51 g carbohydrates, 13 g fiber, 11 g sugar, 17 g protein

Directions: 1. Add beef broth, 2 cups water, onion, celery, carrots, and lentils into a large sauce pan. 2. Bring to a boil, then simmer for 30 minutes. 3. Add all other ingredients and simmer for 10 more minutes. Nutrition Information per Serving: 280 calories, 1.5 g total fat, 0 g saturated fat, 5 mg cholesterol, 550 mg sodium, 51 g carbohydrates, 13 g fiber, 11 g sugar, 17 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe has fresh vegetables and lentils- both really healthy ingredients. The only problem with the soup is the sodium content- a days worth of your daily limit for sodium! I would recommend the following revisions to decrease sodium: 1. Choose a low-sodium beef broth and use 8 cups broth and 2 cups of water. 2. Choose diced tomatoes with no added salt.

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Jillys Minestrone Soup. This soup is chockfull of vegetables, meaning lots of vitamins, minerals, antioxidants and fiber for relatively few calories!
Name: Jill Dahlsten (ClinOps) Story Behind the Recipe: Here is a soup my girlfriends had at our annual progressive dinner and I made for Christmas Eve dinner. It is healthy and hearty. I paired with a salad of mixed greens w/ pine nuts, grape tomatoes, cucumber, red pepper, goat cheese, spritzed w/ homemade Red Wine Vinaigrette using fresh herbs, red wine vinegar, red wine & 1T oil/cup of liquid. Original Ingredients: Serves 16 1 White Onion, Diced 1 Red Onion, Diced 6 Cloves Garlic, Minced 2-3 tablespoon Olive Oil each Green, red, yellow, orange pepper, diced 1 cup diced carrot 16 ounce sliced mushrooms 28 ounce crushed Tomatoes 28 ounce diced tomatoes with juice 2 cans drained kidney beans 14 ounce can hominy, drained 1 cup red or green cabbage, sliced thin cup celery, minced 2-3 cups red wine 4 cups beef broth Seasonings: 3 bay leaves, 1T oregano, 1T Basil, 2T Red Pepper flakes, 1T Marjoram, 1T Thyme 1 cup small shell pasta, uncooked -1/2 cup Parsley Salt, pepper to taste Healthy Alternative: Serves 16 1 White Onion, Diced 1 Red Onion, Diced 6 Cloves Garlic, Minced 2-3 tablespoon Olive Oil each Green, red, yellow, orange pepper, diced 1 cup diced carrot 16 ounce sliced mushrooms 28 ounce crushed Tomatoes 28 ounce diced tomatoes with juice 2 cans drained kidney beans 14 ounce can hominy, drained 1 cup red or green cabbage, sliced thin cup celery, minced 2-3 cups red wine 4 cups low-sodium beef broth Seasonings: 3 bay leaves, 1T oregano, 1T Basil, 2T Red Pepper flakes, 1T Marjoram, 1T Thyme 1 cup small shell, whole wheat pasta, uncooked -1/2 cup Parsley Salt, pepper to taste

Directions: 1. Saut onions, garlic, and mushrooms, and carrots until softened. Add peppers and celery, and cabbage 5-6 minutes. Add in tomatoes, beans and hominy along with seasonings minus the parsley. Cook 5 more minutes, then add wine and broth, alternating. Reduce heat and simmer 1-6 hrs on low. Stirring occasionally. 20 minutes prior to serving, add pasta. 5 minutes prior to serving add parsley. Note: 1. Can add any type of veggie such as green beans and broccoli as you want, use corn instead of hominy, etc. 2. I saut in a pan then dump to crock pot and put on low all day. If too thick, add wine or broth. Nutrition Information per Serving: 210 calories, 2.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 470 mg sodium, 33 g carbohydrates, 7 g fiber, 5 g sugar, 9 g protein

Directions: 1. Saut onions, garlic, and mushrooms, and carrots until softened. Add peppers and celery, and cabbage 5-6 minutes. Add in tomatoes, beans and hominy along with seasonings minus the parsley. Cook 5 more minutes, then add wine and broth, alternating. Reduce heat and simmer 1-6 hrs on low. Stirring occasionally. 20 minutes prior to serving, add pasta. 5 minutes prior to serving add parsley. Note: 1. Can add any type of veggie such as green beans and broccoli as you want, use corn instead of hominy, etc. 2. I saut in a pan then dump to crock pot and put on low all day. If too thick, add wine or broth. Nutrition Information per Serving: 210 calories, 0 g saturated fat, 0 mg cholesterol, 360 mg sodium, 33 g carbohydrates, 7 g fiber, 5 g sugar, 9 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: I love that this recipe includes a wide-variety of vegetables! And I like Jills recommendation to pair with a side salad. I would make the following 2 suggestions: 1. 2. Use a low-sodium beef broth to reduce sodium by 100 mg. Use whole wheat pasta to increase the fiber.

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Juls Taco Soup. Lean red meat is an excellent source of Iron.

Name: Todd Altieri (QRTP/QTRN) Story Behind the Recipe: I choose this recipe because it is truly my favorite and we eat it often. This is a recipe from my wife's family. Original Ingredients: Serves 16 1 pound hamburger 1 large onion 3 -16 ounce cans Mexican style chili beans 1 -16 ounce can corn 1 -16 ounce can chopped tomatoes 1 -15 ounce can tomato sauce 1.5 cups water 1 small can chopped green chilis 1 package Taco seasoning 1 small envelope ranch style salad dressing mix Healthy Alternatives: Serves 16 1 pound lean ground sirloin (90% lean) 1 large onion 3 -16 ounce cans Mexican style chili beans 1 -16 ounce can corn, no salt added 1 -16 ounce can chopped tomatoes, no salt added 1 -15 ounce can tomato sauce, no salt added 1.5 cups water 1 small can chopped green chilis 1 package Taco seasoning, reduced sodium 1 small envelope ranch style salad dressing mix

Directions: 1. Chop onion. 2. Brown hamburger and onion. 3. Dump in all the rest without draining and simmer 15 minutes. 4. Serve with taco chips, sour cream, and cheddar cheese. Nutrition Information per Serving (does not include cheddar cheese, sour cream or taco chips): 279 calories, 8 g total fat, 3 g saturated fat, 30 mg cholesterol, 1506 mg sodium, 36 g carbohydrates, 6 g fiber, 8 g sugar, 14 g protein

Directions: 1. Chop onion. 2. Brown hamburger and onion. 3. Dump in all the rest without draining and simmer 15 minutes. 4. Serve with taco chips, sour cream, and cheddar cheese. Nutrition Information per Serving (does not include cheddar cheese, sour cream or taco chips):: 201 calories, 5 g total fat, 2 g saturated fat, 28 mg cholesterol, 740 mg sodium, 26 g carbohydrates, 5 g fiber, 6 g sugar, 15 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. Use no added salt tomatoes, corn, and tomato sauce and reduced sodium taco seasoning to decrease the sodium by over 700 mg per serving! Use lean ground sirloin to decrease the saturated fat, total fat and calories in the recipe. Serve with baked tortilla chips, reduced fat sour cream and 2% milk cheddar cheese to decrease the calories and saturated fat in the recipe. (not included in analysis)

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Low-Carb Chili. The modification of this recipe is low-carb and low-fat.

Name: Jill Jenia (Home/Field Based) Original Ingredients: Serves 8 2 pounds ground beef 1 cup chopped onion 3 cloves garlic, crushed 1 can (14-1/2 ounce) tomatoes with green chilies 1 can (4 ounce) plain tomato sauce 4 teaspoons ground cumin 2 teaspoons dried oregano 2 teaspoons unsweetened cocoa powder (the secret ingredient) 1 teaspoon paprika Healthy Alternatives: Serves 8 Directions: 1. Brown and crumble the beef in a heavy skillet over medium-high heat. 2. Pour off the grease and add the onion, garlic, tomatoes, tomato sauce, cumin, oregano, cocoa and paprika. Stir to combine. 3. Turn the burner to low, cover and simmer for 30 minutes. Uncover and simmer for another 15 to 20 minutes or until the chili thickens a bit. Serve with grated cheese, sour cream, chopped raw onion or other low-carb toppings. 4. If family members prefer to add beans, heat up a can of kidney, pinto or black soybeans and serve on the side. Nutrition Information per Serving (does not include any toppings): 397 calories, 34 g total fat, 13 g saturated fat, 87 mg cholesterol, 397 mg sodium, 6 g carbohydrates, 1 g fiber, 3 g sugar, 17 g protein 2 pounds 95% lean ground beef or ground turkey breast 1 cup chopped onion 3 cloves garlic, crushed 1 can (14-1/2 ounce) tomatoes with green chilies 1 can (4 ounce) plain tomato sauce 4 teaspoons ground cumin 2 teaspoons dried oregano 2 teaspoons unsweetened cocoa powder (the secret ingredient) 1 teaspoon paprika

Directions: 1. Brown and crumble the beef in a heavy skillet over medium-high heat sprayed with non-stick cooking spray. 2. Add the onion, garlic, tomatoes, tomato sauce, cumin, oregano, cocoa and paprika. Stir to combine. 3. Turn the burner to low, cover and simmer for 30 minutes. Uncover and simmer for another 15 to 20 minutes or until the chili thickens a bit. Serve with reduced fat grated cheese, low-fat sour cream and chopped raw onion. 4. If family members prefer to add beans, heat up a can of kidney, pinto or black soybeans and serve on the side. Nutrition Information per Serving (does not include any toppings): 178 calories, 6 g total fat, 3 g saturated fat, 69 mg cholesterol, 397 mg sodium, 6 g carbohydrates, 1 g fiber, 3 g sugar, 25 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. Use lean ground beef or ground turkey breast to decrease the fat by 32 grams per serving and reduce the calories by 219 per serving. Serve the chili with reduced fat cheese and low-fat sour cream to keep the calories and fat down. Consider adding chopped green and red pepper during step 2 to increase the vitamins and minerals in this dish.

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Mexican Wastebasket Soup. This 1 pot recipe provides 1 serving of veggies per serving.
Name: Renee Vaughn (QAST) Story Behind the Recipe: This soup gets its name from the Mexican flavors, and after you empty all the cans into the soup you will have filled your recycle bin or wastebasket. This is an easy soup to always have the ingredients around and make a large, sometimes even double batch for crowds, in a hurry. Original Ingredients: Serves 16 1/2 chopped onion 1 can tomatoes with green chiles 24 ounce spicy V-8 juice 2 cans Ranch Style beans 1 can whole kernel corn 1 can hominy 1 package onion soup mix 1 beef bullion cube 1 can green beans 1 can black olives (drained and sliced) 2 packages sausage (such as Hillshire Farms Hot Links or Polska Kielbasa), sliced 1 teaspoon salt 1 teaspoon pepper 1 large chopped zucchini Healthy Alternatives: Serves 16 1/2 chopped onion 1 can tomatoes with green chiles, no salt added 24 ounce low sodium V-8 juice 2 cans Ranch Style beans 1 can whole kernel corn, no salt added 1 can hominy 1 package onion soup mix 1 beef bullion cube, low sodium 1 can green beans, no salt added 1 can black olives (drained and sliced) 2 packages turkey sausage, sliced 1 teaspoon pepper 1 large chopped zucchini

Directions: 1. Do not drain the cans, except the olives, as this makes the soup stock. 2. Combine all ingredients in a large pot. Simmer one hour together. Tips from Renee: 3. You can use frozen or fresh vegetables, and even add some leftovers you have in the refrigerator, but you have to make sure they cook appropriately, and may need to increase stock liquid if necessary. 4. This soup lasts well and even tastes better the second day. 5. If you don't use spicy sausage or spicy V-8, or anyone wants it spicier, serve with spicy Louisiana Hot Sauce for each person to add. Nutrition Information per Serving: 261 calories, 14 g total fat, 5 g saturated fat, 30 mg cholesterol, 1495 mg sodium, 24 g carbohydrates, 5 g fiber, 12 g sugar, 11 g protein

Directions: 1. Do not drain the cans, except the olives, as this makes the soup stock. 2. Combine all ingredients in a large pot. Simmer one hour together. Tips from Renee: 3. You can use frozen or fresh vegetables, and even add some leftovers you have in the refrigerator, but you have to make sure they cook appropriately, and may need to increase stock liquid if necessary. 4. This soup lasts well and even tastes better the second day. 5. If you don't use spicy sausage or spicy V-8, or anyone wants it spicier, serve with spicy Louisiana Hot Sauce for each person to add. Nutrition Information per Serving: 192 calories, 5 g total fat, 2 g saturated fat, 23 mg cholesterol, 981 mg sodium, 26 g carbohydrates, 6 g fiber, 13 g sugar, 12 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Use no added salt tomatoes, corn, green beans, and low sodium V8 juice and omit the salt to decrease the sodium by 500 mg per serving. Try turkey sausage to decrease the saturated fat, total fat and calories in the recipe.

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Susies White Chicken Chili. Serve this fiber & protein-packed chili on a cold winter night.
Name: Susan Magerl (QATL/QLAB) Original Ingredients: Serves 12 3 cans of white beans (cannelini or great northern) 4 cups shredded cooked chicken 1 large chopped yellow onion 2 cups total of diced green, red, and yellow peppers 5 fresh jalapeno peppers, seeded and chopped 3 minced garlic cloves 1 tablespoon of chili powder 1 tablespoon ground cumin 2 teaspoons of kosher salt 1/2 teaspoon white pepper 1/2 teaspoon dried oregano 4 cups low-sodium chicken broth

Directions: 1. Combine all ingredients in a Crock Pot (adding chicken broth last). 2. Cook on low for 8-10 hours or on high for 4-5 hours. Optional for Serving: Top with 1 tablespoon shredded low-fat Monterray Jack cheese, a dollop of light sour cream, and some chopped tomatoes. Serve with corn tortillas, cornbread, or corn tortilla chips. Nutrition Information per Serving (does not include optional serving ingredients): 150 calories, 15 g fat calories, 2 g total fat, 1 g saturated fat, 25 mg cholesterol, 1120 mg sodium, 19 g carbohydrates, 6 g fiber, 5 g sugar, 20 g protein, 80% vit C Tips from Allison Stevens, LiveHealthier Registered Dietitian: This chili is quite healthful, I would suggest the following to reduce the sodium: 1. Rinse the white beans before usijng 2. Reduce kosher salt from 2 tsp to tsp 3. Use 3 cups low-sodium broth and 1 cup water These changes will bring sodium content from 1120mg/ serving to 500mg/ serving.

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Taco Soup. The beans in this soup add lots of filling fiber as well as other health-promoting nutrients.
Name: Lori Waterbeck (QOPK) Story Behind the Recipe: I like this recipe because it is really easy to make and my whole family loves it. Original Ingredients: Serves 6 1 pound hamburger 1 cup chopped onion 3 - 16 ounce can chili beans (not drained) 1 can corn (not drained) 1 can diced tomatoes (not drained) 1 can chopped green chilies 1 - 8 ounce can tomato sauce 1 package taco seasoning 1 package Hidden Valley Ranch dressing (dry) Healthy Alternative: Serves 8 Directions: 1. Brown and drain hamburger and onion. 2. Then mix all ingredients in crock-pot and cook on low all day. Nutrition Information per Serving: 530 calories, 12 g total fat, 4.5 g saturated fat, 45 mg cholesterol, 2020 mg sodium, 61 g carbohydrates, 13 g fiber, 9 g sugar, 27 g protein 1 pound lean hamburger 1 cup chopped onion 2- 16 ounce can chili beans (not drained) 1 can no-salt added kidney beans 1 can corn (not drained) 1 can diced tomatoes (not drained) 1 can chopped green chilies 1 - 8 ounce can tomato sauce 2 cups spinach or other vegetable of your choice such as broccoli, zucchini, mushrooms, etc. 1 package taco seasoning 1 package Hidden Valley Ranch dressing (dry) 2-3 cups water or more to reach desired consistency

Directions: 1. Brown and drain hamburger and onion. 2. Then mix all ingredients in crock-pot and cook on low all day. Nutrition Information per Serving: 350 calories, 5 g total fat, 2 g saturated fat, 45 mg cholesterol, 690 mg sodium, 41 g carbohydrates, 13 g fiber, 6 g sugar, 28 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This soup packs nearly a days worth of sodium; the following revisions will decrease sodium and increase healthfulness. 1. Make sure and use a lean hamburger and to drain the fat completely. 2. Instead of using 3 cans of chili beans (which are really high in sodium), try using only 2 cans and adding in a can of salt-free beans such as kidney beans. 3. Use frozen corn or canned corn with no added salt. 4. Use salt-free diced tomatoes and a low-sodium tomato sauce. 5. Eliminate the taco seasoning and instead use salt-free Mexican seasoning such as Mrs. Dash. 6. Use only of a packet of the Ranch packet to further decrease the sodium. 7. Add in at least 2 cups of additional vegetables; try spinach or any other vegetables of your choosing. 8. Add water to reach the desired consistency of the soup. When you make soups, adding additional water stretches out the soup, meaning less calories per serving.

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Tortilla Soup. A few simple changes slash the sodium content of this soup in half.
Name: Kimberly Allen (QOPK) Original Ingredients: Serves 12 3 Cooked Boneless Skinless Chicken Breasts Shredded 3 Cans Chicken & Wild Rice Soup 2 Cans Chedder Cheese Soup 2 Cans Chicken Borth 1 Can Rotel Diced Tomatoes 2 Cans Ranch Style Beans 1 Can Fiesta Corn Healthy Alternative: Serves 12 3 Cooked Boneless Skinless Chicken Breasts Shredded 2 Cans Chicken & Wild Rice Soup 1 Cans Chedder Cheese Soup 3 Cans Low-Sodium Chicken Borth 1 Can Rotel Diced Tomatoes 2 Cans Ranch Style Beans, rinsed 1 ear corn or 1 cup frozen corn

Directions: 1. Combine all ingredients in a large pot and cook until hot. 2. Serve with tortillas and sour cream, sliced avocado and shredded cheese on top. Nutrition Information per Serving: 270 calories, 60 g fat calories, 7 g total fat, 2.5 g saturated fat, 50 mg cholesterol, 2230 mg sodium (93% DV!), 33 g carbohydrates, 5 g fiber, 9 g sugar, 19 g protein

Directions: 1. Combine all ingredients in a large pot and cook until hot. 2. Serve with tortillas and sour cream, sliced avocado and shredded cheese on top. Nutrition Information per Serving: 240 calories, 50 g fat calories, 6 g total fat, 1.5 g saturated fat, 45 mg cholesterol, 1160 mg sodium (48% DV), 28 g carbohydrates, 5 g fiber, 7 g sugar, 19 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This soup is actually quite healthful, except for the outrageous sodium level (almost 1 days worth of sodium in 1 serving!). This is because of the reliance on so many canned foods, all of which contain a lot of salt. A few recommendations to bring down the sodium level: 1. 2. 3. 4. Cut down to 2 cans chicken & wild rice soup & 1 can of cheddar soup. Change to a low-sodium chicken broth and add an additional can. Rinse the ranch style beans to remove some of the sodium. Change from the can of corn to either a fresh ear of corn (simply remove the corn with a knife and add) or 1 cup of frozen corn (typically, frozen foods do not have the high level of sodium found in canned foods).

Additional Suggestions (not included in Healthy Alternative/ revised Nutrition Analysis): The cans in this recipe make it a quick & easy meal, but the more you swap to less processed foods, the more sodium you cut out. For example, instead of the wild rice soup, you could add in your own (brown) rice and instead of canned beans you could make your own beans and instead of the rotel you could add in 2 chopped tomatoes. Of course, with these changes you may want to add in flavoring such as chopped garlic and jalepenos.

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Tortilla Soup. Comfort food made healthy and delicious.

Name: Cynthia Karabinos (QRTP/QTRN) Story Behind the Recipe: Youre going to love it!! Original Ingredients: Serves 4 1 onion, chopped 4 cloves garlic, minced 2 teaspoon cumin (or more, to taste) 1 can chopped tomatoes 4 cups chicken broth 1-2 cans of chickpeas (to taste) cilantro, chopped (stems included) 4 ounces shredded Monterey jack cheese 1 jalapeo, chopped fine 1 lime pinch of salt & pepper (to taste) 4 ounces tortilla chips 1 cup pre-roasted, shredded chicken Healthy Alternative: Serves 4 1 onion, chopped 1 green pepper, chopped 4 cloves garlic, minced 2 teaspoon cumin (or more, to taste) 1 can chopped tomatoes 4 cups chicken broth, low sodium 1-2 cans of chickpeas (to taste) cilantro, chopped (stems included) 2 ounces shredded reduced fat cheddar cheese 1 jalapeo, chopped fine 1 lime pinch of salt & pepper (to taste) cup pre-roasted, shredded chicken breast

Directions: 1. In a large pot, saut the onions and garlic until soft on low-medium heat. 2. Add cumin and cook for another 3 minutes. 3. Add tomatoes, chickpeas, chicken broth, and salt and pepper (to taste). Cook for approximately 5-6 minutes until well-heated through. 4. Fill each large soup bowl approx. half full and then garnish with the cilantro, jalapeo, Monterey jack cheese, lime, and top off with tortilla chips. 5. You can also add pre-roasted, shredded chicken for a little extra protein. Nutrition Information per Serving: 625 calories, 21 g total fat, 2 g saturated fat, 31 mg cholesterol, 1441 mg sodium, 78 g carbohydrates, 13 g fiber, 5 g sugar, 33 g protein

Directions: 1. In a large pot, saut the onions and garlic until soft on low-medium heat. 2. Add cumin and cook for another 3 minutes. 3. Add tomatoes, chickpeas, chicken broth, and salt and pepper (to taste). Cook for approximately 5-6 minutes until well-heated through. 4. Fill each large soup bowl approx. half full and then garnish with the cilantro, jalapeo, Monterey jack cheese, and lime. 5. You can also add pre-roasted, shredded chicken for a little extra protein. Nutrition Information per Serving: 475 calories, 10 g total fat, 4 g saturated fat, 45 mg cholesterol, 1349 mg sodium, 67 g carbohydrates, 12 g fiber, 7 g sugar, 33 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: The original recipe sounds delicious but a little heavy ! I would suggest the following: 1. Skip the tortilla chips to save fat and calories. If you want to indulge, try adding baked tortilla chips. 2. Regular cheese can be calorically dense and high in fat. Switching to a reduced fat version and decreasing the amount really helps make this a healthier meal.

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Veggie Burger Soup. Burger in a bowl.

Name: Jennifer Edmond (QTRP/QTRN) Original Ingredients: Serves 4 1 can of whole tomatoes 1 can of tomato paste 1 cup of ketchup 2 cans of mixed vegetables 2 cans of string beans 2 cans of corn 1 can of sweet peas 1 pound of turkey burger 1 sweet onion Healthy Alternative: Serves 4 1 can of whole tomatoes (no salt added) 1 can of tomato paste (no salt added) 1 cup of ketchup 2 cups frozen mixed vegetables 1 cup frozen snap peas 1 cup frozen corn 1 cup frozen sweet green peas 1lb of extra lean ground turkey breast 1 sweet onion

Directions: 1. Place the burger and onion (chopped) in the pot and cook until done. Drain grease.(Rinse burger with water to get excess grease) 2. Then open all cans and mix with the burger and onion. Then add water until you get the consistency that you like. 3. Bring to a boil and then simmer for about 30 minutes and then EAT! Nutrition Information per Serving: 443 calories, 13 g total fat, 4 g saturated fat, 91 mg cholesterol, 2054 mg sodium, 56 g carbohydrates, 10 g fiber, 30 g sugar, 30 g protein

Directions: 1. Place the burger and onion (chopped) in the pot and cook until done. Drain grease.(Rinse burger with water to get excess grease) 2. Then open all cans and mix with the burger and onion. Then add water until you get the consistency that you like. 3. Bring to a boil and then simmer for about 30 minutes and then EAT! Nutrition Information per Serving: 389 calories, 3 g total fat, 1 g saturated fat, 46 mg cholesterol, 895 mg sodium, 61 g carbohydrates, 11 g fiber, 26 g sugar, 37 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: The original recipe was already on the healthy side. To make it even healthier, I would suggest the following: 1. Canned foods tend to be high in sodium. Switching to no salt added products and frozen vegetables cuts the sodium by more than 50%. 2. Using extra lean ground turkey breast decreases the total and saturated fat by 75%.

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Weight Watchers Chili. This recipe utilizes a combination of healthy protein sources- both lean ground turkey and fiber-rich beans.
Name: Jessie Snead (QRTP/QTRN) Original Ingredients: Serves 8 1 lb lean ground turkey 1 large onion, chopped 1 bag coleslaw mix 4 cans Rotel 1-15 ounce can diced tomatoes 1 can black beans, rinsed and drained 1 can pinto beans, rinsed and drained 1 can northern beans, rinsed and drained 1 package taco or chili seasoning Healthy Alternative: Serves 8 1 lb lean ground turkey 1 large onion, chopped 1 bag coleslaw mix 3 cans Rotel 1-15 ounce can no-salt added diced tomatoes 1 can black beans, rinsed and drained 1 can pinto beans, rinsed and drained 1 can northern beans, rinsed and drained 3-4 tablespoons Mexican style salt-free seasoning, such as Mrs. Dash

Directions: Directions: 1. Saute and drain meat and onions. 2. Add the rest of the ingredients, bring to a boil, then simmer for a while and enjoy! Nutrition Information per Serving: 290 calories, 1.5 g total fat, 0 g saturated fat, 20 mg cholesterol, 1540 mg sodium, 47 g carbohydrates, 13 g fiber, 18 g sugar, 23 g protein 1. Saute and drain meat and onions. 2. Add the rest of the ingredients, bring to a boil, then simmer for a while and enjoy! Nutrition Information per Serving: 260 calories, 1.5 g total fat, 0 g saturated fat, 20 mg cholesterol, 870 mg sodium, 40 g carbohydrates, 12 g fiber, 16 g sugar, 23 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This healthy recipe has only one drawback- lots of sodium, over a days worth! The sodium comes from all of the canned foods and the packet of seasoning. It is good to see the canned beans are rinsed which cuts down on some of the salt. In order to lower sodium, I would suggest the following. 1. Eliminate one can of Rotel, using only 3 cans. 2. Use no-salt added diced tomatoes. 3. Continue to rinse the beans, if possible buy no-salt added beans. 4. Eliminate the taco or chili seasoning and instead use a salt-free seasoning mix such as Mrs. Dash. You can find, spicy, Mexican/Chili type mixes.

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White Chicken Chili.

Name: Amanda Zarling (QSND) Story Behind the Recipe: I chose this recipe because I love to watch football on Sundays and eat food with my friends. I normally made regular beef
chili and figured it wasn't that healthy, so I found this recipe. I even got two of my other football friends to make this recipe and they love it.

Original Ingredients: Serves 8 1 tablespoon vegetable oil 2 medium onions, chopped 3 cups chicken broth 2 tablespoons chopped cilantro 2 tablespoons lime juice 1 teaspoon ground cumin teaspoon dried oregano leaves teaspoon red pepper sauce teaspoon salt 1 can (11 oz) whole kernel white corn, drained 1 can (15 oz) great northern beans, drained 1 can (15 oz) butter beans, drained 2 cups chopped cooked chicken breast

Healthy Alternatives: Serves 8 1 tablespoon olive oil 2 medium onions, chopped 3 cups no salt added chicken broth 2 tablespoons chopped cilantro 2 tablespoons lime juice 1 teaspoon ground cumin teaspoon dried oregano leaves teaspoon red pepper sauce teaspoon salt 1 can (11 oz) no salt added whole kernel white corn, drained 1 can (15 oz) no salt added great northern beans, drained 1 can (15 oz) no salt added butter beans, drained 2 cups chopped cooked chicken breast

Directions: 1. Heat oil in 4-quart Dutch oven over medium heat. 2. Saut onions and garlic in oil until tender. 3. Stir in remaining ingredients except chicken. 4. Bring mixture to a boil, reduce heat. 5. Simmer uncovered for 20 minutes. 6. Add chicken and simmer until ready to serve. Nutrition Information per Serving: 210 calories, 40 calories from fat, 4.5 g total fat, 0.5 g saturated fat, 30 mg cholesterol, 790 mg sodium, 27 g carbohydrates, 5 g fiber, 2 g sugar, 19 g protein

Directions: 1. Heat oil in 4-quart Dutch oven over medium heat. 2. Saut onions and garlic in oil until tender. 3. Stir in remaining ingredients except chicken. 4. Bring mixture to a boil, reduce heat. 5. Simmer uncovered for 20 minutes. 6. Add chicken and simmer until ready to serve. Nutrition Information per Serving: 210 calories, 40 calories from fat, 4.5 g total fat, 0.5 g saturated fat, 30 mg cholesterol, 135 mg sodium, 25 g carbohydrates, 5 g fiber, 2 g sugar, 19 g protein

Tips from Maggie Meyer, LiveHealthier Registered Dietitian: 1. 2. 3. 4. This was a wonderful recipe to begin with, as it is easy to prepare and really a great source of fiber, iron, and protein with all the beans! Plus its football fan tested and approved! Although the recipe only calls for 1 tablespoon of vegetable oil, its always good to add some healthier fats by using olive or canola oil. Be sure to choose beans, corn, and chicken broth with no salt added, which you may need to read the label to be sure, this reduces the sodium in the recipe drastically! Be creative and use other types of white beans, like black eyed peas or cannellini beans.

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White Hot Chili.

Name: Lynn Vick (QRTP/QTRN) Tips from Lynn: For a buffet, serve chili with some or all of the following condiments: chopped tomatoes, chopped parsley, guacamole, chopped scallions, sour cream, and crumbled tortilla chips. Cornbread goes well with this dish! A few chopped jalapenos add a nice flavor to the cornbread as well. Original Ingredients: Serves 16 1 pound large white beans, soaked overnight in water and drained 6 cups chicken broth 2 cloves minced garlic 2 medium onions, chopped and divided 1 tablespoon vegetable oil 2 4-oz cans chopped green chilies 2 teaspoons ground cumin 1 teaspoons dried oregano teaspoon ground cloves teaspoon cayenne pepper 4 cups diced cooked chicken breast 3 cups Monterey Jack Cheese Healthy Alternatives: Serves 16 1.25 pounds large white beans, soaked overnight in water and drained 6 cups chicken broth reduced sodium 2 cloves minced garlic 2 medium onions, chopped and divided 1 tablespoon olive oil 2 4-oz cans chopped green chilies 2 teaspoons ground cumin 1 teaspoons dried oregano teaspoon ground cloves teaspoon cayenne pepper 4 cups diced cooked chicken breast 2 cups Monterey Jack Cheese finely shredded

Directions: 1. Combine beans, chicken broth, garlic, and half of the onions in a large soup pot and bring to a boil. 2. Reduce heat and simmer until beans are very soft (3 or more hours). 3. Add more chicken broth if necessary. 4. In a skillet, saut remaining onions in oil until tender. Add chilies and seasonings and mix thoroughly. Add to bean mixture. 5. Add chicken and continue to simmer for one hour. 6. Serve topped with grated cheese. Nutrition Information per Serving: 180 calories, 80 calories from fat, 9 g total fat, 4 g saturated fat, 35 mg cholesterol, 470 mg sodium, 10 g carbohydrates, 3 g fiber, 1 g sugar, 15 g protein

Directions: 1. Combine beans, chicken broth, garlic, and half of the onions in a large soup pot and bring to a boil. 2. Reduce heat and simmer until beans are very soft (3 or more hours). 3. Add more chicken broth if necessary. 4. In a skillet, saut remaining onions in oil until tender. Add chilies and seasonings and mix thoroughly. Add to bean mixture. 5. Add chicken and continue to simmer for one hour. 6. Serve topped with grated cheese. Nutrition Information per Serving: 160 calories, 60 calories from fat, 7 g total fat, 2.5 g saturated fat, 30 mg cholesterol, 140 mg sodium, 13 g carbohydrates, 4 g fiber, 2 g sugar, 13 g protein

Tips from Maggie Meyer, LiveHealthier Registered Dietitian: 1. 2. 3. 4. 5. 6. This is a really great recipe and works well for entertaining larger groups! See Lynns tips above on jazzing the chili up. Although the recipe only calls for 1 tablespoon of vegetable oil, its always good to add some healthier fats by substituting olive or canola oil to boost monounsaturated and polyunsaturated fats. Adding another pound of beans increased fiber from 3 grams to 4 grams per serving! This addition may create a thicker chili but it will be more nutrient dense! Be sure to use reduced or no sodium chicken broth to really eliminated unnecessary sodium. Reducing the cheese to 2 cups saved 2 grams of total fat per serving and also 1.5 grams of saturated fat as well. Using the finely shredded versus shredded gives the appearance of more cheese even though its not! If soaking beans doesnt fit in your schedule, you can use canned white beans, however, be sure to choose the no salt added beans.

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Salads
There is much more to salads than lettuce. Read through these salad recipes and see how we combine a variety of ingredients to make salads into meals by themselves!

Recipes in this section:

Dish Andrea Axtells Corn Bean Salad Cauliflower Salad Cranberry Quinoa Salad Fruit Salad Grandma Sheppards Fruit Salad Guacamole Salad Horiatiki Salad Lobster Avocado Salad Marinated Flank Steak Salad Pear Bistro Salad Roman Tomato Salad Tangy Spinach Salad Tangy Tuna Curry Salad Name Andrea Axtell Cynthia Sullivan Sherri Shepherd Martha Belker Katie Gross Hope Oehler Kelsie Stephen Brandon McGuire Laura Puitz Claudia Ryan Rosina Paluzzi Mary Ann Almasian Sherri Shepherd Location QRTP/QTRN ClinOps QRTP/QTRN QOPK QOPK ClinOps QRTP/QTRN QRTP/QTRN QOPK Home/Field Based QOAK QRTP/QTRN QRTP/QTRN Page 51 52 53 54 55 56 57 58 59 60 61 62 63

Andrea Axtells Corn Bean Salad. This nutritious salad offers fiber & 80% of your daily vitamin C needs.
Name: Andrea Axtell (QRTP/QTRN) Story Behind the Recipe: The recipe was given to me by a friend named Brenda who, like me, is often too busy to cook. Since this recipe is fast, simple and served at room temperature, it's perfect for my lifestyle. And, best of all, it's healthy! Original Ingredients: Serves 6-8 1 can of black beans (rinsed) 1 cup of Niblets corn (rinsed) 1 large red bell pepper (rinsed, cored and diced) 1/4 cup of red wine vinegar 2 tablespoon of extra virgin olive oil 1 teaspoon of freshly squeezed lemon juice 1 teaspoon of sugar 1-2 minced garlic cloves fresh ground black pepper to taste

Directions: 1. Combine vinegar, lemon juice, sugar, garlic and oil in a bowl stir until well mixed. 2. Add corn, black beans and bell pepper to the bowl and stir thoroughly to ensure that they are covered by the vinaigrette mixture. 3. Top with some fresh, ground black pepper to taste. Nutrition Information per Serving (assuming 8 servings): 140 calories, 4.5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 115 mg sodium, 20 g carbohydrates, 4 g fiber, 5 g sugar, 5 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: This easy, nutritious recipe sounds great- no alterations needed!

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Cauliflower Salad. A great side loaded with vitamin C.

Name: Cynthia Sullivan (ClinOps) Original Ingredients: Serves 10 I head iceberg lettuce, chopped 1 medium onion, chopped 1 head cauliflower, broken up in small pieces 1 pound bacon, cooked, crumbled 2 cup mayonnaise 1/3 cup parmesan cheese 1/4 cup sugar Healthy Alternative: Serves 10 I head Romaine, chopped 1 medium onion, chopped 1 head cauliflower, broken up in small pieces 10 slices turkey bacon, cooked, crumbled 1 cup reduced fat mayonnaise 1/6 cup parmesan cheese 1/8 cup Splenda

Directions: 1. 2. 3. 4. 5. Layer lettuce, onion, cauliflower, sprinkle bacon on top. Mix mayonnaise, sugar and parmesan cheese. Spread mixture on top of salad. Cover and refrigerate several hours or overnight. Toss salad and serve.

Directions: 1. 2. 3. 4. 5. Layer lettuce, onion, cauliflower, sprinkle bacon on top. Mix mayonnaise, sugar and parmesan cheese. Spread mixture on top of salad. Cover and refrigerate several hours or overnight. Toss salad and serve.

Nutrition Information per Serving: 443 calories, 41 g total fat, 7 g saturated fat, 49 mg cholesterol, 649 mg sodium, 10 g carbohydrates, 2 g fiber, 7 g sugar, 8 g protein

Nutrition Information per Serving: 145 calories, 11 g total fat, 2 g saturated fat, 22 mg cholesterol, 406 mg sodium, 18 g carbohydrates, 2 g fiber, 3 g sugar, 4 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: The original recipe sounds delicious but a little heavy ! I would suggest the following: 1. Decreasing the amount of parmesan cheese saves fat, calories and sodium while still keeping flavor. 2. Using reduced fat mayonnaise makes this recipe a little heart-healthier. 3. Turkey bacon is a great alternative to regular bacon in any recipe! 4. Using Splenda instead of sugar cuts calories quickly.

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Cranberry Quinoa Salad. Fresh herbs & ingredients in this recipe offer a flavor & nutrients. The wholegrain quinoa offers more protein than any other grain.
Name: Sherri Shepherd (QRTP/QTRN) Story Behind the Recipe: This is a recipe that I love. Original Ingredients: Serves 4 1 cup quinoa 2 cups water 1 1/2 cups whole cranberries 4 tablespoons fresh lime juice 4 tablespoons honey 1 tablespoon lemongrass, minced 1 teaspoon garlic, minced 1 1/2 teaspoons serrano peppers, seeded, minced 1 tablespoon mint, minced 1 tablespoon cilantro, minced 1/4 cup red onion, minced

Directions: 1. Rinse quinoa several times. 2. Bring water and quinoa to boil, simmer 20 minutes or until all liquid is absorbed. 3. Combine 2 tablespoons honey, lemongrass, garlic and peppers, and add to quinoa. 4. Chop cranberries with 2 tablespoons honey and lime juice in food processor or blender; combine with quinoa. 5. Add mint, cilantro and red onion, mix thoroughly and serve chilled. Nutrition Information per Serving: 250 calories, 25 g fat calories, 2.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 10 mg sodium, 53 g carbohydrates, 4 g fiber, 18 g sugar, 6 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: This dish utilizes fresh ingredients and sounds absolutely delicious. Full of nutrients and healthful ingredients as is, no revisions needed.

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Fruit Salad. By choosing canned fruit in water or juice instead of syrup shave 40 calories from this recipe.
Name: Martha Belker (QOPK) Story Behind the Recipe: I am submitting this recipe because it takes 5 minutes to make. Original Ingredients: Serves 8 1-20 oz can pineapple chunks 1-15 oz can tropical fruit 1-11 oz can mandarin oranges 1-3oz box instant vanilla pudding 1/2 tsp almond extract Healthy Alternative: Serves 8 1-20 oz can pineapple chunks 1-15 oz can tropical fruit 1-11 oz can mandarin oranges 1-3oz box instant vanilla pudding 1/2 tsp almond extract Note: (All fruit canned in water or own juice, NOT in syrup) Directions: 1. Drain liquid from all fruit. 2. Mix 1/2 cup of liquid with vanilla pudding powder. 3. Add almond extract to mixture and stir well. 4. Add all fruit and stir. Serve immediately or same day. Note that the pudding will become thinner with time. Note: I do not recommend making this more than 1 day ahead of time. Nutrition Information per Serving: 110 calories, 0 g fat calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 90 mg sodium, 29 g carbohydrates, 1 g fiber, 25 g sugar, 1 g protein, 50% vitamin C

Directions: 1. Drain liquid from all fruit. 2. Mix 1/2 cup of liquid with vanilla pudding powder. 3. Add almond extract to mixture and stir well. 4. Add all fruit and stir. Serve immediately or same day. Note that the pudding will become thinner with time. Note: I do not recommend making this more than 1 day ahead of time. Nutrition Information per Serving: 150 calories, 0 g fat calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 95 mg sodium, 39 g carbohydrates, 1 g fiber, 35 g sugar, 0 g protein, 45% vitamin C

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. Make sure that you choose canned fruit packed in water or juice, not in syrup. This will keep sugar & calories down. Martha included sliced bananas as optional ingredients, which would be a great addition. Bananas are not included in the nutritional analysis.

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Grandma Sheppards Fruit Salad. This fruit-filled salad provides of your days worth of vitamin C.
Name: Katie Gross (QOPK) Story Behind the Recipe: This did not come from my family, but from a nutrition class I attended last year. I have brought it to all my family events and holidays and it was the biggest hit! Everyone loved it! Original Ingredients: Serves 8 1 can pineapple chunks in own juice 1 can mandarin oranges in own juice 1/2 cup marshmallows 1 package sugar-free, fat-free Instant vanilla pudding 1 cup fat-free sour cream or nonfat yogurt

Directions: 1. Drain pineapple and save juice. Drain mandarin oranges, but do NOT save juice. 2. Put dry pudding mix in large bowl and add pineapple juice and mix well. Add sour cream and mix. Add pineapple, mandarin oranges, and marshmallows. Mix together and chill. Nutrition Information per Serving: 140 calories, 0.5 g total fat, 0 g saturated fat, 5 mg cholesterol, 120 mg sodium, 33 g carbohydrates, 1 g fiber, 27 g sugar, 2 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe is quite healthy, so no revisions are necessary. I would suggest using the nonfat yogurt instead of the sour cream, since yogurt is cultured with healthy bacteria for your gut. Also, you could consider swapping the marshmallows for fruit such as sliced bananas. Other than adding sugar, marshmallows add little nutritionally, whereas bananas would add potassium, fiber and other nutrients.

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Guacamole Salad. Avocadoes provide healthy fat, fiber, potassium and a great creamy texture.
Name: Hope Oehler (ClinOps) Original Ingredients: Serves 6 1 pint of grape tomatoes, halved 1 yellow bell pepper, seeded and inch diced 1-15 ounce can black beans, rinsed and drained cup small-diced red onion 2 tablespoons minced jalapeno peppers, seeded (2 peppers) teaspoon freshly grated lime zest cup freshly squeezed lime juice (2 limes) cup good olive oil 1 teaspoon kosher salt teaspoon freshly ground black pepper teaspoon minced garlic teaspoon ground cayenne (red) pepper 2 ripe hass avocados, seeded, peeled, and in diced Healthy Alternative: Serves 6 1 pint of grape tomatoes, halved 1 yellow bell pepper, seeded and inch diced 1-15 ounce can black beans, rinsed and drained cup small-diced red onion 2 tablespoons minced jalapeno peppers, seeded (2 peppers) teaspoon freshly grated lime zest cup freshly squeezed lime juice (2 limes) cup good olive oil 1 teaspoon kosher salt teaspoon freshly ground black pepper teaspoon minced garlic teaspoon ground cayenne (red) pepper 2 ripe hass avocados, seeded, peeled, and in diced

Directions: 1. Place the tomatoes, yellow pepper, black beans, red onion, jalapeno peppers, and lime zest in a large bowl. 2. Whisk together the lime juice, olive oil, salt, black pepper, garlic, and cayenne pepper and pour over the vegetables. 3. Toss well. 4. Just before you are ready to serve the salad, fold the avocados into the salad. Check the seasoning and serve at room temperature. Nutrition Information per Serving: 250 calories, 19 g total fat, 3 g saturated fat, 0 mg cholesterol, 470 mg sodium, 21 g carbohydrates, 9 g fiber, 4 g sugar, 5 g protein

Directions: 1. Place the tomatoes, yellow pepper, black beans, red onion, jalapeno peppers, and lime zest in a large bowl. 2. Whisk together the lime juice, olive oil, salt, black pepper, garlic, and cayenne pepper and pour over the vegetables. 3. Toss well. 4. Just before you are ready to serve the salad, fold the avocados into the salad. Check the seasoning and serve at room temperature. Nutrition Information per Serving: 210 calories, 15 g total fat, 2 g saturated fat, 0 mg cholesterol, 310 mg sodium, 21 g carbohydrates, 9 g fiber, 4 g sugar, 5 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: All of the ingredients are quite healthy, as is the recipe. This combination of flavors and ingredients sounds so delicious and fresh! If pressed to make revisions, I would suggest the following: 1. As is, the recipe provides 20% of the daily sodium limit. Hope already rinses the black beans, which is a great way to keep sodium at bay. You may also want to decrease the added salt to taste, and keep at no more than teaspoon. 2. Both fat sources (the olive oil and avocado) provide heart-healthy fats; however, to lower calories, you may want to consider decreasing olive oil to 1/8 cup. Note, if you make this change, you may have to also decrease the lime juice to balance the flavors.

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Horiatiki Salad. This traditional Greek recipe provides healthy fat, vitamin C, and flavor!
Name: Kelsie Stephen (QRTP/QTRN) Original Ingredients: Serves 6 4-5 Large ripe tomatoes 1 Bunch scallions/green onions 1 Cucumber 1/4 pound feta cheese, sliced (Or crumbled) 1/2 teaspoon dried oregano 1 teaspoon sea salt 5 tablespoons top quality extra virgin olive oil 2 tablespoons lemon juice 1 dozen Kalamata olives Healthy Alternative: Serves 6 4-5 Large ripe tomatoes 1 Bunch scallions/green onions 1 Cucumber 1/4 pound low-fat feta cheese, sliced (Or crumbled) 1/2 teaspoon dried oregano 1/4 teaspoon sea salt 4 tablespoons top quality extra virgin olive oil 2 tablespoons lemon uuice 1 Dozen Kalamata olives

Directions: 1. Wash and dry the tomatoes, cucumber, scallions/green onions. 2. Cut the tomatoes into bite-sized irregularly shaped chunks, removing the core. 3. Slice the cucumber into 1/4-inch slices, cutting slices in half. 4. Slice the scallions/green onions into thin rings. 5. Combine the tomatoes, cucumbers, scallions/green onions in a large salad bowl. 6. Sprinkle with oregano. 7. Mix olive oil, salt and lemon juice together and pour over the salad, and toss. Just before serving, place the feta on top of the salad, either as a slice or crumbled and toss in some olives. Sprinkle the cheese with oregano. Nutrition Information per Serving: 200 calories, 16 g total fat, 3.5 g saturated fat, 5 mg cholesterol, 690 mg sodium, 12 g carbohydrates, 2 g fiber, 6 g sugar, 5 g protein

Directions: 1. Wash and dry the tomatoes, cucumber, scallions/green onions. 2. Cut the tomatoes into bite-sized irregularly shaped chunks, removing the core. 3. Slice the cucumber into 1/4-inch slices, cutting slices in half. 4. Slice the scallions/green onions into thin rings. 5. Combine the tomatoes, cucumbers, scallions/green onions in a large salad bowl. 6. Sprinkle with oregano. 7. Mix olive oil, salt and lemon juice together and pour over the salad, and toss. Just before serving, place the feta on top of the salad, either as a slice or crumbled and toss in some olives. Sprinkle the cheese with oregano. Nutrition Information per Serving: 180 calories, 13 g total fat, 2.5 g saturated fat, 5 mg cholesterol, 410 mg sodium, 12 g carbohydrates, 2 g fiber, 6 g sugar, 6 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This is a delicious Greek recipe full of healthy ingredients. The recipe is fine as is and needs no revisions to increase healthfulness. You may want to consider the following revisions: 1. Decrease salt to teaspoon to lower sodium. 2. To cut down on fat, consider switching to a low-fat feta and decreasing olive oil to 4 tablespoons.

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Lobster Avocado Salad.

Name: Brandon McGuire (QRTP/QTRN) Story Behind the Recipe: I created this salad when I was in culinary school... it takes off from a popular sweet dressing/nut/berry combo that many are doing in the industry. It is extremely rich and delicious! Original Ingredients: Serves 4 1 pound cooked lobster meat (large pieces, do not shred) cup melted butter 2 avocados 2 tablespoons truffle oil lemon juice to taste 6 cups mixed field greens 1 cup honey cup Lemon Juice 1 tablespoon poppy seeds cup mayonnaise 1 tsp ground mustard cup crumbled blue cheese or feta cup chopped walnuts or pecans cup chopped dried cranberries or golden raisins Healthy Alternatives: Serves 6 1 pound cooked lobster meat (large pieces, do not shred) cup melted smart balance light 1.5 avocados 1 tablespoon truffle oil lemon juice to taste 6 cups mixed field greens 1 cup honey cup Lemon Juice 1 tablespoon poppy seeds cup low-fat mayonnaise 1 tsp ground mustard cup crumbled blue cheese or feta cup chopped walnuts or pecans cup chopped dried cranberries or golden raisins

Directions: 1. Dressing prep: Combine honey, lemon juice, poppy seeds, and mayo. Add ground mustard to taste. 2. Slice avocados, brush with lemon juice (acidulation), brush with Truffle oil (sparingly) 3. Plating/presentation: Toss mixed greens with dressing, divide salad between the 4 plates in center, sprinkle cheese, nuts, and fruit over the field greens. 4. Fan avocado slices between 4 plates on top of salad, place 4 oz of chilled lobster meat drizzled with melted butter on top of avocado, serve. Nutrition Information per Serving: 1264 calories, 87 g total fat, 27 g saturated fat, 164 mg cholesterol, 1183 mg sodium, 97 g carbohydrates, 9 g fiber, 59 g sugar, 36 g protein

Directions: 1. Dressing prep: Combine honey, lemon juice, poppy seeds, and mayo. Add ground mustard to taste. 2. Slice avocados, brush with lemon juice (acidulation), brush with Truffle oil (sparingly) 3. Plating/presentation: Toss mixed greens with dressing, divide salad between the 6 plates in center, sprinkle cheese, nuts, and fruit over the field greens. 4. Fan avocado slices between 6 plates on top of salad, place 3 oz of chilled lobster meat drizzled with melted smart balance light on top of avocado, serve. Nutrition Information per Serving: 667 calories, 38 g total fat, 10 g saturated fat, 78 mg cholesterol, 823 mg sodium, 65 g carbohydrates, 5 g fiber, 38 g sugar, 24 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. 4. Decrease the portion size of the recipe and have it serve 6 people to decrease the amount of fat and calories each person consumes. Try reduced fat mayonnaise and smart balance light to decrease fat and calories in this recipe. Decrease the amount of avocado used to 1.5 and decrease the amount of truffle oil used to 1 tablespoon to further decrease fat and calories. The above changes cut the fat and calories in half in this recipe!

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Marinated Flank Steak Salad. Serving a marinated & grilled steak atop a salad provides protein from the steak and vitamins, minerals, & antioxidants from the salad.
Name: Laura Puitz (QOPK) Original Ingredients: Serves 5 Steak Marinade: 1/2 cup soy sauce 1/2 cup drug white wine 1/2 onion, chopped 3 tablespoon chopped fresh rosemary 2 tablespoon olive oil 2 garlic gloves, chopped 2 pounds flank steak, trimmed Salad: 5 cups mixed salad greens 4 tablespoons toasted pine nuts 4 tablespoons dried cherries/cranberries 1 cup sliced mushrooms 5 ounce blue cheese 5 tablespoons balsamic dressing Directions: Steak Marinade: 1. Combine first 6 ingredients in a glass baking dish or zip lock bag. Add steak and turn to coat. Cover and marinate overnight, turning occasionally. Steak: 2. Prepare barbeque (high heat). Drain steak. Season steak with generous amount of pepper. Grill to desired doneness, basting occasionally with marinade, about 6 minutes per side for rare. Transfer steak to plate and let stand at least 10 minutes. Cut steak across grain into thin diagonal slices. Salad: 3. Meanwhile, plate salad greens and top with mushrooms, cherries/cranberries and pine nuts. Add sliced steak and sprinkle with blue cheese. Add dressing to taste. Nutrition Information per Serving: 590 calories, 34 g total fat, 12 g saturated fat, 105 mg cholesterol, 1170 mg sodium, 12 g carbohydrates, 2 g fiber, 9 g sugar, 60 g protein Healthy Alternative: Serves 10 Steak Marinade: 1/2 cup soy sauce 1/2 cup drug white wine 1/2 onion, chopped 3 tablespoon chopped fresh rosemary 2 tablespoon olive oil 2 garlic gloves, chopped 2 pounds flank steak, trimmed Salad: 15 cup mixed salad greens 1/3 cup toasted pine nuts 1/3 cup dried cherries/cranberries 3 cups sliced mushrooms 5 ounces blue cheese 10 tablespoons balsamic dressing Directions: Steak Marinade: 1. Combine first 6 ingredients in a glass baking dish or zip lock bag. Add steak and turn to coat. Cover and marinate overnight, turning occasionally. Steak: 2. Prepare barbeque (high heat). Drain steak. Season steak with generous amount of pepper. Grill to desired doneness, basting occasionally with marinade, about 6 minutes per side for rare. Transfer steak to plate and let stand at least 10 minutes. Cut steak across grain into thin diagonal slices. Salad: 3. Meanwhile, plate salad greens and top with mushrooms, cherries/cranberries and pine nuts. Add sliced steak and sprinkle with blue cheese. Add dressing to taste. Nutrition Information per Serving: 340 calories, 20 g total fat, 6 g saturated fat, 55 mg cholesterol, 670 mg sodium, 10 g carbohydrates, 3 g fiber, 7 g sugar, 32 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: Overall, this recipe is quite healthy, the only thing I would recommend is increasing the salad amount. 1. Make this recipe stretch to more servings by increasing the ingredients in the salad- use 15 cups of lettuce, 1/3 cup of pine nuts and cherries, 3 cups of mushrooms and 10 tablespoons of dressing. Alternatively, you could reduce the flank steak to 1 pound and leave the salad ingredients the same.

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Pear Bistro Salad. This salad provides a winning combination of flavors and nutrients- with lean protein, healthy fats, and fiber-filled carbohydrates!
Name: Claudia Ryan (Home/Field Based) Original Ingredients: Serves 4 8 cups assorted torn salad greens 2 fresh pears, cored and sliced 3 cooked skinned chicken breast halves, cut into strips 2 tablespoons minced shallots, green onions or chives 1/2 cup walnut halves, toasted optional 1/4 cup crumbled blue cheese or other cheese 2 tablespoons balsamic vinegar 2 tablespoons extra virgin olive oil (Or prepared Balsamic vinegar and oil salad dressing) Directions: 1. Line platter with greens; top with pears, chicken, shallots, blue cheese and nuts. Combine vinegar and oil to taste. Serve with crusty bread. Nutrition Information per Serving: 350 calories, 19 g total fat, 3.5 g saturated fat, 60 mg cholesterol, 210 mg sodium, 23 g carbohydrates, 5 g fiber, 13 g sugar, 26 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: I think this sounds delicious. Fat is a little high, but most of it is heart-healthy fat coming from the walnuts and olive oil. As Claudia mentions, round this salad out with a crusty roll (Id recommend something whole grain) for a healthy lunch or light dinner.

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Roman Tomato Salad. This simple salad has heart-healthy fats and vitamin C from the tomatoes.
Name: Rosina Paluzzi (QOAK) Story Behind the Recipe: The reason I selected this recipe is because it is from my mom. I like it because is tasty, healthy, quick and easy to make. Original Ingredients: Serves 5 Preparation time: 8 minutes 4 regular sizes tomato (any kind), chopped 3 tablespoons of olive oil teaspoon of salt 3 leafs of fresh basil, cut in small pieces 1 clove of garlic cut very small

Directions: 1. In a bowl add chopped tomato, basil, garlic and olive oil. 2. Stir and serve at room temperature. Nutrition Information per Serving: 100 calories, 9 g total fat, 1 g saturated fat, 0 mg cholesterol, 120 mg sodium, 6 g carbohydrates, 1 g fiber, 3 g sugar, 1 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: This simple dish works sounds like a delicious starter salad. It is a little high in fat, but because it comes from olive oil which is quite healthy, that is fine.

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Tangy Spinach Salad. Spinach is loaded with disease-protecting vitamins and minerals such as vitamins A & K, manganese, and folate.
Name: Mary Ann Almasian (QRTP/QTRN) Story Behind the Recipe: I made this last weekend for a friend's dinner party and it was a nice compliment to the chicken entree...thought I'd pass this one on too! Original Ingredients: Serves 8 Dressing Ingredients: 1/2 Cup Canola Oil 1/2 cup Red Wine Vinegar 3/4 cup sugar 1/3 cup catsup 1 medium onion chopped 2 teaspoon salt Salad Ingredients: 2 bags of fresh spinach 8 pieces of bacon, crumbled 1 can of drained mandarin oranges Directions: 1. Mix well dressing ingredients. 2. Pour the dressing over 2 bags of fresh spinach, then add crumbled bacon (to taste) and 1 can drained mandarin oranges. 3. Toss lightly and serve. Nutrition Information per Serving: 250 calories, 16 g total fat, 2 g saturated fat, 5 mg cholesterol, 830 mg sodium, 27 g carbohydrates, 3 g fiber, 22 g sugar, 3 g protein Healthy Alternative: Serves 10 Dressing Ingredients: 1/3 Cup Canola Oil 1/3 cup Red Wine Vinegar 1/2 cup sugar 1/8 cup catsup 1 medium onion chopped teaspoon salt Salad Ingredients: 2 bags of fresh spinach cup sliced almonds 1 can of drained mandarin oranges Directions: 1. Mix well dressing ingredients. 2. Pour the dressing over 2 bags of fresh spinach, then add crumbled bacon (to taste) and 1 can drained mandarin oranges. 3. Toss lightly and serve. Nutrition Information per Serving: 160 calories, 10 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 210 mg sodium, 18 g carbohydrates, 3 g fiber, 13 g sugar, 2 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This salad is quite healthy as is, but the revisions below will help to decrease the saturated fat and sodium level as well as shave calories from each serving. 1. Cut down on the amount of dressing used, reducing the oil and vinegar to 1/3 cup each, the sugar to cup and the catsup to 1/8 cup. 2. Use a maximum of teaspoon of salt to reduce the amount of sodium in the dish. 3. Switch from bacon, which is high in saturated fat, to sliced almonds. This will keep the crunch, but almonds are a much healthier fat source.

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Tangy Curry Tuna Salad. Swapping mayo for low-fat yogurt decreases the unhealthy saturated fat from this recipe and the curry packs a flavor punch.
Name: Sherri Shepherd (QRTP/QTRN) Story Behind the Recipe: This is a recipe that I love. Original Ingredients: Makes 1.5 cups 1/4 cup lowfat yogurt 1/4 teaspoon curry powder 2 tablespoons green onion, chopped 1/2 teaspoon lemon zest 1 tablespoon fresh dill, minced 1/4 cup celery, chopped 12 tablespoons raisins 1 can Tongol or Albacore Tuna Sea salt, to taste

Directions: 1. Mix together all ingredients.

Nutrition Information per cup Serving: 100 calories, 5 g fat calories, 0 g total fat, 0 g saturated fat, 35 mg cholesterol, 260 mg sodium, 7 g carbohydrates, 1 g fiber, 2 g sugar, 16 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: This is a healthful, flavorful twist on the traditional tuna salad. No recommendations needed.

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Entrees
The entrees section offers a variety of ingredients and cuisines. This shows that taste and health are both possible and that cooking can be fun!

Recipes in this section:

Dish
24-Hour Breakfast Baked Brie Strata Basic Chicken & Rice Casserole Beef Stroganoff Black Bean Casserole Black Beans with Garlic, Cumin & Cilantro Breakfast Casserole Broccoli Quiche Bruschetta Chicken Bake Cabbage Dish Carciofi Tuna Cheesy Burgers Cheesy Ham Casserole Cheesy Sweet Potatoes & Chicken Chicken & Broccoli Casserole Chicken a LOrange Chicken Couscous Chicken Fajitas Quesadillas Chicken Flautas Chicken Florentine Chicken Fricasse Chicken Nuggets Chicken Pot Pie

Name
Yolanda Davis Jamie Leventhal Connie Seitz Kimberly Ray Gabriela St. Amant Ursel Irwin Cynthia Holeman Lisa Casey Jan Freymuller Margy Floyd Brandon McGuire Aziza Sutton Renee Hayde Louise Anderson Christine Stancil Rhonda Lichtenwalner Caroline Godbout Toby Vincent Brian Hill Lissa Ellison Dietrua Lealand William Kerns Ann Estes

Location
QRTP/QTRN QNYK QAST QRTP/QTRN QRTP/QTRN QINJ QRTP/QTRN QRTP/QTRN QOPK QRTP/QTRN QRTP/QTRN QRTP/QTRN Home/Field Based QCAM QRTP/QTRN QOPK QMTL QRTP/QTRN QRTP/QTRN QOPK QATL/QLAB ClinOps QRTP/QTRN

Page
67 68 69 70 71 75 72 73 74 75 76 77 78 79 83 80 81 82 83 84 85 86 88 89 90

Dish Chicken Pot Pie Chicken Pot Pie Chicken Quesadillas Chicken Spaghetti Chicken Stroganoff Chicken Yum Company Breakfast Casserole Cranberry Sauce Chicken Crock Pot Mac and Cheese Crunchy Beef Casserole Crustless Quiche Curry Sausage Rice Delicious Apple Sandwich Different Macaroni & Cheese Easy Mac and Cheese Easy Pot Roast Enchiladas Fantastic Fish and Vegetable Dinner Fish Tagine with Tomatoes, Capers and Cinnamon French Toast Casserole Goat Cheese Stuffed Chicken Goulash Goulash Grandma Violets Cabbage Rolls Green Chili Chicken Enchiladas Honey Sesame Tenderloin Hummus Pizza Hungarian Goulash Indoor/Outdoor Ribs Italian Bake Kentucky Brown Lasagna Linguine Alfredo Low-Fat Chicken Parmesan Macaroni & Cheese Manicotti (Homemade) Mediterranean Shrimp & Pasta Moroccan Pot Roast Oven French Toast Pantry Pasta Pasta Carbonara with Sundried Tomatoes & Asparagus Pasta with Broccoli & Chicken

Name Kelli Evans Angela Thierer Colleen Mulligan Cynthia Taylor-Whitney Cindy Sanes Rebecca Evans Karen Chase Heather Amy Susan Shadle Heather Paprstein Brandon McGuire Lorne Cheeseman Amy Dickinson Michelle Maxon LaDonna Hector-Bethea Mary Isaac Sally Haas-Smith Sean Bhowmik Michael Phinney Julia Atkins Pamela Pitchford Jill Klassy Dawn Muscolino Brandon McGuire Melissa Flanagan Marsha Kremzier Krista Ariail Tatyana Permyakova Claudia Ryan Natalie Brimeyer Kasey Knight Ann Estes Romaine Waller Toby Vincent Tara Munn Michele Marietti Cynthia VanDitta Erica Roberts Jill Edwards Jean Pennington Wendy Tynan Carol Miller

Location QRTP/QTRN QRTP/QTRN QRTP/QTRN QRTP/QTRN QRTP/QTRN QRTP/QTRN QRTP/QTRN QRTP/QTRN QRTP/QTRN QINJ QRTP/QTRN QRTP/QTRN Home/Field Based QOPK QRTP/QTRN QRTP/QTRN QNYK QRTP/QTRN QNYK QRTP/QTRN QRTP/QTRN ClinOps QSND QRTP/QTRN QAST QRRG/QFCH QRTP/QTRN Home/Field Based Home/Field Based QRTP/QTRN Home/Field Based QRTP/QTRN QRTP/QTRN QRTP/QTRN QINJ QCAM Home/Field Based QSND QRTP/QTRN QSND QSND QINJ

Page 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 113 109 110 111 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 138 132 133

Dish Pasta with White Sauce and Steamed Vegetables Pecan Waffles Penne in Cream Sauce with Sausage Red Cooked Pork Belly Red Curry Chicken Reuben Meatloaf Roast Citrus Chicken with Thyme Gravy Roasted Shrimp & Orzo Salisbury Steak Seafood Enchiladas Shrimp & Feta Orzo Snapper Veracruz Spaghetti & Shrimp Spaghetti Pie Spaghetti Squash Sauna Super Beefy Enchiladas Sweet Potato Casserole Thanksgiving in July Casserole Tuna Noodle Casserole Wild Rice & Chicken Casserole

Name Christopher Meade Lisa George Stacy Collins Yi Zang Laura Burger Monica Hoy Paul Hughes Laura Puitz Kim Roy Maggie Mantyh Mary Ann Almasian Pamela L. Clark Linda Nielson Jodie Pait Ellen Rahn Cheryl Murphy Lauren Hauser Kristin Gittens Kelly Toth John Reites

Location QRTP/QTRN QSND QRTP/QTRN QRTP/QTRN Home/Field Based QINJ QCAM QOPK QOPK ClinOps QRTP/QTRN QATL/QLAB QRTP/QTRN QRTP/QTRN QRTP/QTRN QRTP/QTRN QRTP/QTRN QCAM ClinOps QRTP/QTRN

Page 140 134 136 143 137 138 140 141 145 142 143 144 145 147 148 149 150 151 152 153 154 155 156

The 24-Hour Breakfast. Tofu is protein rich, low-fat, and has fiber, vitamins, minerals, and healthy omega-3 fats.
Name: Yolanda Davis (QRTP/QTRN) Story Behind the Recipe: This breakfast recipe is one of my familys favorite. We call it The 24-Hour Breakfast, because for one, it may be prepared the night before and baked in the morning. Two, its so good that my family will literally eat during anytime of the day. even for dinner! Original Ingredients: Serves 12 8 large eggs 1/2 cup milk 1 package firm tofu 1 pound of sausage (recommend ground turkey seasoned to taste) 16 ounce cheddar cheese shredded 1 small package of frozen stir fry bell peppers & onion mix 1 tablespoon fresh or chopped garlic 1 teaspoon salt 1 teaspoon black pepper Supplies: 1 - 9x13" baking pan 2 - large mixing bowls 1 - can non-stick oil spray Directions: 1. Preheat oven to 360 degrees Fahrenheit. 2. Brown sausage and let oils drain. Open one side of the tofu package and allow draining. 3. In a separate bowl beat eggs. Add garlic, salt, and black pepper, to egg mixture and stir until well blended. Add milk to eggs and seasonings. 4. In the remaining mixing bowl combine drained sausage and tofu. Message the tofu by breaking it up into crumbles or smaller. Add cheese and stir mixture until evenly blended. 5. In one bowl combine both sausage and egg mixtures. Add the frozen peppers and unions package. Spray baking pan with oil and pour entire mixture into the pan. 6. Bake 45 minutes to 1 hour in oven. Nutrition Information per Serving: 200 calories, 14 g total fat, 8 g saturated fat, 40 mg cholesterol, 750 mg sodium, 5 g carbohydrates, 1 g fiber, 1 g sugar, 13 g protein Healthy Alternative: Serves 12 6 large eggs, 4 egg whites 1/2 cup skim milk 1 package firm tofu 1 pound of sausage (recommend ground turkey seasoned to taste) 1 cup low-fat cheddar cheese shredded 1 small package of frozen stir fry bell peppers & onion mix 1 tablespoon fresh or chopped garlic 1 teaspoon black pepper

Supplies: 1 - 9x13" baking pan 2 - large mixing bowls 1 - can non-stick oil spray Directions: 1. Preheat oven to 360 degrees Fahrenheit. 2. Brown sausage and let oils drain. Open one side of the tofu package and allow draining. 3. In a separate bowl beat eggs. Add garlic, and black pepper, to egg mixture and stir until well blended. Add milk to eggs and seasonings. 4. In the remaining mixing bowl combine drained sausage and tofu. Message the tofu by breaking it up into crumbles or smaller. Add cheese and stir mixture until evenly blended. 5. In one bowl combine both sausage and egg mixtures. Add the frozen peppers and unions package. Spray baking pan with oil and pour entire mixture into the pan. 6. Bake 45 minutes to 1 hour in oven.

Nutrition Information per Serving: 180 calories, 10 g total fat, 2.5 g saturated fat, 145 mg cholesterol, 580 mg sodium, 3 g carbohydrates, 1 g fiber, 1 g sugar, 21 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This delicious sounding breakfast dish has some healthy ingredients; however, one serving has half a days worth of unhealthy saturated fat and 1/3 of your sodium limit. I recommend the following to make this dish healthier: 1. Use 4 eggs and 6 egg whites to cut down on fat. 2. Choose a skim milk to reduce saturated fat. 3. Choose a low-fat cheese and use only 1 cup- save to the end and sprinkle on top after removing from the oven. You will get more cheesy flavor by sprinkling on top, but this will allow you to use a lesser amount. 4. Eliminate the added salt, the sausage and cheese contain sodium so you shouldnt need to add additional salt.

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Baked Brie Strata. A cheesy breakfast treat.

Name: Jamie Leventhal (QNYK) Story Behind the Recipe: I made this strata for a surprise birthday brunch for my father and it has been a family brunch staple ever since. Original Ingredients: Serves 6 2 small zucchini, cut crosswise into 1/4 inches slices (2 cups) 6 - 1/2 inch thick slices of crusty sourdough bread 8 ounces of Brie Cheese, cut into 1/2 inch cubes 4 Roma Tomatoes (cut lengthwise into 1/4 inch slices) 1 cup of refrigerated egg product 2/3 cup of evaporated skim milk 1/3 cup finely chopped onion 3 tablespoons of snipped fresh dill 1/2 teaspoon salt 1/8 teaspoon pepper 6 to 8 cherry tomatoes Healthy Alternative: Serves 6 2 small zucchini, cut crosswise into 1/4 inches slices (2 cups) 6, 1/2 inch thick slices of crusty sourdough bread 8 ounces of low fat Swiss cheese 4 Roma Tomatoes (cut lengthwise into 1/4 inch slices) 1 cup of refrigerated egg product 2/3 cup of evaporated skim milk 1/3 cup finely chopped onion 3 tablespoons of snipped fresh dill 1/2 teaspoon salt 1/8 teaspoon pepper 6 to 8 cherry tomatoes

Directions: 1. Cook zucchini, covered, in a small amount of boiling lightly salted water for 2 to 3 minutes or until just tender. Drain and set aside. 2. Spray a 2-quart rectangular baking dish with nonstick cooking spray. Arrange bread slices in the prepared baking dish, cutting as necessary to fit. Sprinkle half of the Brie evenly on top. Arrange zucchini and tomatoes on top of bread. Sprinkle with remaining cheese. 3. In a bowl combine egg product, evaporated skim milk, onion, dill, salt, and pepper. Pour evenly over vegetables and cheese. Lightly press vegetables down with back of spoon to be sure everything is saturated with egg mixture. Cover with plastic wrap; chill for 4 to 24 hours. 4. Preheat oven to 325 degrees F. Remove plastic wrap from strata; cover with foil. Bake 30 minutes. Uncover and bake 25 to 30 minutes more or until knife inserted near center comes out clean. Let stand 10 minutes before serving. Nutrition Information per Serving: 216 calories, 9 g total fat, 5 g saturated fat, 29 mg cholesterol, 416 mg sodium, 21 g carbohydrates, 2 g fiber, 6 g sugar, 14 g protein

Directions: 1. Cook zucchini, covered, in a small amount of boiling lightly salted water for 2 to 3 minutes or until just tender. Drain and set aside. 2. Spray a 2-quart rectangular baking dish with nonstick cooking spray. Arrange bread slices in the prepared baking dish, cutting as necessary to fit. Sprinkle half of the Swiss cheese evenly on top. Arrange zucchini and tomatoes on top of bread. Sprinkle with remaining cheese. 3. In a bowl combine egg product, evaporated skim milk, onion, dill, salt, and pepper. Pour evenly over vegetables and cheese. Lightly press vegetables down with back of spoon to be sure everything is saturated with egg mixture. Cover with plastic wrap; chill for 4 to 24 hours. 4. Preheat oven to 325 degrees F. Remove plastic wrap from strata; cover with foil. Bake 30 minutes. Uncover and bake 25 to 30 minutes more or until knife inserted near center comes out clean. Let stand 10 minutes before serving. Nutrition Information per Serving: 146 calories, 2 g total fat, 0.5 g saturated fat, 6 mg cholesterol, 443 mg sodium, 21 g carbohydrates, 2 g fiber, 6 g sugar, 12 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: The original recipe was already on the healthy side. To make it even healthier, I would suggest the following: 1. Switch the brie cheese for low fat Swiss cheese. Doing this will cut the fat but keep the creaminess.

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Basic Chicken & Rice Casserole. A few minor tweaks cut fat & calories while boosting vitamin, mineral & fiber content.
Name: Connie Seitz (QAST) Story Behind the Recipe: This recipe is the only thing my husband will cook for dinner. He made this for me when we were dating and continues to make it for any of our special occasions. Original Ingredients: Serves 4 4 Skinless/Boneless Chicken Breast 1 Can Cream of Mushroom Soup 2 Cups Rice 1 Can Whole Green Chiles 1 Cup Grated Monterey Jack Cheese Healthy Alternative: Serves 4 4 Skinless/Boneless Chicken Breast 1 Can Cream of Mushroom Soup (healthier option such as Healthy Request) 1 Cup Brown Rice 1 Can Whole Green Chiles 1 Cup Grated Low-Fat Monterey Jack Cheese 1 Cup Broccoli

Directions: 1. In casserole dish mix rice with mushroom soup and 1 can of water. Spread evenly in casserole dish. Lay chicken breast on rice mixture, then green chilies on top of chicken breast. 2. Cover and put in 350 degree pre-heated oven for 45 minutes. Remove from oven and add cheese, return to oven for additional 15 minutes. Nutrition Information per Serving: 550 calories, 20 g total fat, 9 g saturated fat, 100 mg cholesterol, 1630 mg sodium, 52 g carbohydrates, 2 g fiber, 1 g sugar, 39 g protein

Directions: 1. In casserole dish mix rice with mushroom soup and can of water and broccoli. Spread evenly in casserole dish. Lay chicken breast on rice mixture, then green chilies on top of chicken breast. 2. Cover and put in 350 degree pre-heated oven for 45 minutes. Remove from oven and add cheese, return to oven for additional 15 minutes. Nutrition Information per Serving: 430 calories, 14 g total fat, 7 g saturated fat, 100 mg cholesterol, 1030 mg sodium, 36 g carbohydrates, 4 g fiber, 4 g sugar, 37 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. 3. 4. Use a healthier variety of cream of mushroom soup. For example, Campbells Healthy Request has half of the sodium content and less calories/ serving. Switch from white rice to brown rice to double the fiber content. Make sure to use an instant brown rice so that it will cook through. Use a low-fat shredded Monterey Jack cheese to cut down on unhealthy saturated fat and calories. To further increase healthfulness, cut the rice amount in half and add in 1-2 cup of vegetables. You could use frozen vegetables- try broccoli, spinach or chopped asparagus. The addition of vegetables will add in vitamins and antioxidants.

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Beef Stroganoff.
Name: Kimberely Ray (QRTP/QTRN) Story Behind the Recipe: This is my husband's recipe and it tastes great, especially in the winter. Original Ingredients: Serves 4 cup onion, minced teaspoon pepper cup butter teaspoon paprika 1 pound round steak, ground 1 medium can mushrooms 1 clove garlic, minced 1 can cream of chicken soup 2 tablespoons flour 1 cup sour cream 2 teaspoons salt cup chopped chives Healthy Alternatives: Serves 4 cup onion, minced teaspoon pepper cup smart balance light butter teaspoon paprika 1 pound ground sirloin 1 medium can mushrooms 1 clove garlic, minced 1 can cream of chicken soup, reduced fat and reduced sodium 2 tablespoons flour 1 cup low fat sour cream 1 teaspoons salt cup chopped chives

Directions: 1. Brown onion and steak in butter. 2. Add the next six ingredients and saut for five minutes. 3. Add chicken soup (undiluted) and simmer for 10 minutes. 4. Stir in sour cream. 5. This can be served over rice or noodles and garnished with chopped chives. Nutrition Information per Serving (not including rice or noodles): 605 calories, 48 g total fat, 23 g saturated fat, 143 mg cholesterol, 2257 mg sodium, 17 g carbohydrates, 1 g fiber, 8 g sugar, 27 g protein

Directions: 1. Brown onion and steak in butter. 2. Add the next six ingredients and saut for five minutes. 3. Add chicken soup (undiluted) and simmer for 10 minutes. 4. Stir in sour cream. 5. This can be served over rice or noodles and garnished with chopped chives. Nutrition Information per Serving (not including rice or noodles): 422 calories, 29 g total fat, 13 g saturated fat, 109 mg cholesterol, 1333 mg sodium, 12 g carbohydrates, 1 g fiber, 6 g sugar, 27 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. The saturated fat in the original recipe is more than we should eat in 2 days. To decrease it use ground sirloin, try smart balance light and reduced fat sour cream and chicken soup. These changes will decrease the saturated fat by 10 grams per serving and the total fat by 19 grams per serving. Reduce the salt to 1 teaspoon and using reduced sodium chicken soup with decrease the sodium by almost 1000 mg per serving. I would suggest serving over cup brown rice or whole wheat noodles to increase fiber in the dish.

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Black Bean Casserole. This fiber-rich dish contains bell peppers which provide nearly a days worth of vitamin C.
Name: Gabriela St. Amant (QRTP/QTRN) Story Behind the Recipe: Its easy and delicious and I think it is healthy (at least I hope so!). I love the fact that it is a comfort food but full of veggies. And you get the soup leftover at the end which freezes nicely! Original Ingredients: Serves 8 2 cans of black beans 1 can of corn 1 can of stewed tomatoes 2 or 3 cloves of garlic, chopped 1 large onion, chopped 1 green pepper, chopped 1 red pepper, chopped 1 bag of shredded cheddar cheese 1 bag of flour tortillas 1 teaspoon ground cumin 1 teaspoon ground black pepper sour cream Healthy Alternative: Serves 8 2 cans of black beans 1 can of corn 1 can of stewed tomatoes 2 or 3 cloves of garlic, chopped 1 large onion, chopped 1 green pepper, chopped 1 red pepper, chopped 1 bag of shredded, low-fat cheddar cheese 1 bag of whole wheat flour tortillas 1 teaspoon ground cumin 1 teaspoon ground black pepper sour cream

Directions: 1. Preheat oven to 350 F. 2. In a large sauce pan saut the onions and the garlic in a bit of olive oil until they are fragrant. Add the can of tomatoes, can of corn, black beans and peppers to the pan. Season the mixture with 1 teaspoon of cumin and some ground black pepper. Bring to boil and then cover and simmer mixture for 15 minutes. 3. In a large casserole dish layer the flour tortillas until the entire bottom of the dish is covered. Spoon some of the black bean mix into the casserole using a slotted spoon until the entire bottom of the casserole is covered. Add a generous layer of shredded cheddar cheese. Add a new layer of flour tortillas and bean mix covering it with the cheddar cheese again. Continue until entire mix is used up. 4. Place in the oven at 350 for 20 minutes and serve with a dollop of sour cream! Note: There will probably be some left over liquid from the black bean mix - this makes a great black bean soup! Just heat it up and add a sprinkle of cheese and sour cream - two meals in one! Nutrition Information per Serving: 380 calories, 7 g total fat, 3 g saturated fat, 10 mg cholesterol, 1090 mg sodium, 52 g carbohydrates, 8 g fiber, 9 g sugar, 26 g protein

Directions: 1. Preheat oven to 350 F. 2. In a large sauce pan saut the onions and the garlic in a bit of olive oil until they are fragrant. Add the can of tomatoes, can of corn, black beans and peppers to the pan. Season the mixture with 1 teaspoon of cumin and some ground black pepper. Bring to boil and then cover and simmer mixture for 15 minutes. 3. In a large casserole dish layer the flour tortillas until the entire bottom of the dish is covered. Spoon some of the black bean mix into the casserole using a slotted spoon until the entire bottom of the casserole is covered. Add a generous layer of shredded cheddar cheese. Add a new layer of flour tortillas and bean mix covering it with the cheddar cheese again. Continue until entire mix is used up. 4. Place in the oven at 350 for 20 minutes and serve with a dollop of sour cream! Note: There will probably be some left over liquid from the black bean mix - this makes a great black bean soup! Just heat it up and add a sprinkle of cheese and sour cream - two meals in one! Nutrition Information per Serving: 370 calories, 6 g total fat, 2 g saturated fat, 10 mg cholesterol, 810 mg sodium, 54 g carbohydrates, 9 g fiber, 9 g sugar, 26 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: Gabriela is correct in her assumptions that this dish is quite healthy. I would recommend a few revisions to add to further increase the healthfulness: 1. Switch to a low-fat cheddar cheese to decrease saturated fat and calories. 2. Use whole-wheat tortillas to for additional fiber. 3. Rinse the cans of beans and corn to help reduce the sodium content (or prepare your own beans and use frozen corn- both would have lower sodium content). Note this revision is not included in the revised recipe analysis.

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Black Beans with Garlic, Cumin and Cilantro. This flavorful dish packs lots of fiber from the beans and brown rice.
Name: Ursel Irwin (QINJ) Story Behind the Recipe: I chose this recipe because it is made for busy people like myself. As a side dish it goes especially well with pork tenderloin or when served with a salad, it becomes a great main dish and pleases vegetarians as well as vegans. I believe that the original recipe was even simpler. Undoubtedly my daughter, who is an artist and also a very creative cook, added ingredients. For all I know, she was the one who added the lime and cilantro, since that is one of the most favorite flavor combinations in our family. Original Ingredients: Serves 6 1 can (16 -19 ounces) Black Beans Minced garlic (3 cloves or two teaspoons from a jar) 2 tablespoons of Olive Oil to cup of tomato juice or V8 juice 1 teaspoon ground Cumin 1 teaspoon Paprika teaspoon Chili Powder teaspoon Cayenne pepper teaspoon salt or to taste 1 small can of mild, chopped chilies fresh lime juice (from lime or to taste) 2 to 3 tablespoons of chopped fresh cilantro 1 cup cooked, hot rice (brown rice)

Directions: 1. Rinse black beans and drain. Chop garlic. 2. In a nonstick skillet cook garlic and cumin in oil over moderate heat, stirring until fragrant. Add beans together with the remainder of the ingredients (except cilantro) and cook stirring until thoroughly heated through. 3. Check for flavor and add a pinch of any of the above spices if so desired. 4. Stir in the chopped cilantro and serve over hot rice. Note: You can double or triple the above ingredients and freeze the leftovers. After defrosting I like to add tomato and lime juice as well as fresh cilantro, since some of the flavor and liquid seems to get lost during this process Nutrition Information per Serving: 140 calories, 5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 140 mg sodium, 20 g carbohydrates, 4 g fiber, 3 g sugar, 5 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: I love this recipe it sounds simple, flavorful and is quite nutritious. No major revisions needed, but a few comments: 1. I like that the beans are rinsed as this reduces sodium content. To further reduce sodium content, choose a reduced sodium tomato juice which will lower sodium another 50 mg/ serving. 2. Using brown rice adds in extra fiber. 3. You could also serve this as a side to a grilled or baked fish. Marinate fish in lime juice and fresh cilantro to mesh the flavors of the 2 dishes.

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Breakfast Casserole. Start your day right with a healthy breakfast.

Name: Cynthia Holeman (QRTP/QTRN) Original Ingredients: Serves 8 12 whole eggs 1 1/2 cups milk 16 ounces sausage (40% less fat) 3 cups croutons 2 cups shredded cheddar cheese 1 can mushrooms Healthy Alternative: Serves 6 24 egg whites 1 1/2 cup skim milk 16 ounces turkey sausage 3 cup croutons 2 cups reduced fat cheddar cheese 1 can mushrooms

Directions: 1. Brown sausage and drain grease. Break eggs and whisk. 2. Add milk and stir. Mix in cheese and mushrooms. 3. Add sausage and croutons. 4. Pour into 9 x 13 greased (with cooking spray) casserole dish. 5. Place in refrigerator and keep overnight. 6. Bake at 325 degrees for 35 - 45 minutes until no longer runny. Nutrition Information per Serving: 596 calories, 44 g total fat, 22 g saturated fat, 416 mg cholesterol, 1134 mg sodium, 14 g carbohydrates, 1 g fiber, 1 g sugar, 32 g protein

Directions: 1. Brown sausage and drain grease. Break eggs and whisk. 2. Add milk and stir. Mix in cheese and mushrooms. 3. Add sausage and croutons. 4. Pour into 9 x 13 greased (with cooking spray) casserole dish. 5. Place in refrigerator and keep overnight. 6. Bake at 325 degrees for 35 - 45 minutes until no longer runny. Nutrition Information per Serving: 339 calories, 13 g total fat, 6 g saturated fat, 74 mg cholesterol, 1569 mg sodium, 18 g carbohydrates, 1 g fiber, 8 g sugar, 34 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: The original recipe sounds delicious but a little heavy! I would suggest the following: 1. Substitute whole eggs for egg whites. For every whole egg, use 2 egg whites. 2. You can decrease the fat tremendously by switching to turkey sausage. This will allow the meal to stay to true to the original recipe.

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Broccoli Quiche. A great source of calcium.

Name: Lisa Casey (QRTP/QTRN) Story Behind the Recipe: My Mom always makes this at Thanksgiving. It's one of those side dishes that you always look forward to having and it is even better when you have leftovers the next day! Original Ingredients: Serves 8 4 cups fresh broccoli (steamed) 2 cups chopped ham (pre-cooked) 2 cups of shredded cheddar cheese 3 cups of skim milk 1 cup of Bisquick Healthy Alternatives: Serves 8 4 cups fresh broccoli (steamed) 2 cups chopped extra lean ham (pre-cooked) 2 cups of reduced fat shredded cheddar cheese 3 cups of skim milk 1 cup of Bisquick

Directions: 1. Place steamed broccoli in the bottom of a baking dish. 2. Add ham on top of broccoli and the cheese on top of the ham 3. Mix the milk and Bisquick together and pour over the top of the broccoli, ham and cheese. 4. Bake for 45 minutes to an hour at 350 degrees. 5. You can tell when it is done when the top is nice and brown and you can place a knife through the center and it comes out clean. Nutrition Information per Serving: 276 calories, 15 g total fat, 8 g saturated fat, 51mg cholesterol, 852 mg sodium, 18 g carbohydrates, 2 g fiber, 7 g sugar, 18 g protein

Directions: 1. Place steamed broccoli in the bottom of a baking dish. 2. Add ham on top of broccoli and the cheese on top of the ham 3. Mix the milk and Bisquick together and pour over the top of the broccoli, ham and cheese. 4. Bake for 45 minutes to an hour at 350 degrees. 5. You can tell when it is done when the top is nice and brown and you can place a knife through the center and it comes out clean. Nutrition Information per Serving: 217 calories, 7 g total fat, 3 g saturated fat , 27 mg cholesterol, 999 mg sodium, 19 g carbohydrates, 2 g fiber, 7 g sugar, 20 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. Substitute reduced fat cheese for regular cheese and use extra lean ham to cut the calories, fat and saturated fat.

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Bruschetta Chicken Bake. An easy, protein- & calcium-rich main dish.

Name: Jan Freymuller (QOPK) Story Behind the Recipe: Everyone that I have given this recipe to absolutely loves it and it is one of my favorites. Original Ingredients: Serves 6 1 can (14-1/2 oz.) diced tomatoes, un-drained 1 pkg. (6 oz.) STOVE TOP Stuffing Mix for Chicken 1/2 cup water 2 cloves garlic, minced 1-1/2 lb. boneless skinless chicken breasts, cut into bite-size pieces 1 tsp. dried basil leaves 1 cup KRAFT Shredded Fat Free Mozzarella Cheese

Directions: 1. 2. 3. PREHEAT oven to 400F. Place tomatoes in medium bowl. Add stuffing mix, water and garlic; stir just until stuffing mix is moistened. Set aside. PLACE chicken in 13x9-inch baking dish; sprinkle with the basil and cheese. Top with stuffing mixture. BAKE 30 min. or until chicken is cooked through.

Nutrition Information per Serving: 300 calories, 50 g fat calories, 6 g total fat, 0.5 g saturated fat, 70 mg cholesterol, 810 mg sodium, 23 g carbohydrates, 2 g fiber, 5 g sugar, 35 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: This dish is quite healthful as is, so no major revisions, but I would make the following suggestions: 1. The Stove Top stuffing mix hikes up the sodium. Instead of using the spice packet provided, use your own salt-free seasoning (such as Mrs. Dash) to cut down on the salt. 2. In order to turn this dish into a complete meal serve green veggies on the side and some fruit for dessert.

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Cabbage Dish. This healthful dish gets a vitamin A boost with the addition of carrots.
Name: Margy Floyd (QRTP/QTRN) Story Behind the Recipe: This is a recipe my momma made when I was young and I still make it regularly. I love it! Original Ingredients: Serves 4 1 head cabbage, chopped 2 whole potatoes, peeled and cubed 1 pkg Turkey Sausage (8 oz) 1 cup water 2 tbsp butter salt and pepper to taste Healthy Alternatives: Serves 4 1 head cabbage, chopped 2 whole potatoes, peeled and cubed 1 onion, chopped 2 carrots, chopped 1 pkg Turkey Sausage (8 oz) 1 cup water 1 tbsp olive oil salt and pepper to taste

Directions: 1. Slice sausage and brown in large pot with butter. 2. Add all ingredients except seasoning. 3. Cover and simmer on low for 2 hours. 4. Add salt and pepper to taste. Nutrition Information per Serving: 280 calories, 110 g fat calories, 12 g total fat, 5 g saturated fat, 65 mg cholesterol, 450 mg sodium, 27 g carbohydrates, 6 g fiber, 7 g sugar, 18 g protein, 10% vitamin A

Directions: 1. Slice sausage and brown in large pot with olive oil. 2. Add all ingredients except seasoning. 3. Cover and simmer on low for 2 hours. 4. Add salt and pepper to taste. Nutrition Information per Serving: 280 calories, 90 g fat calories, 10 g total fat, 2 g saturated fat , 50 mg cholesterol, 440 mg sodium, 33 g carbohydrates, 7 g fiber, 10 g sugar, 18 g protein, 110% vitamin A

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. 3. Change from 2 tbsp butter to 1 tbsp olive oil, which increases the healthy fats and also decreases total fat grams. Add in additional vegetables to increase nutrients. The carrots add in 100% of the daily recommended vitamin A. This dish could be a complete meal all by itself and is low enough in calories that I would suggest pairing with some fruit (try berries or peaches) and cup low-fat yogurt for dessert.

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Carciofi Tuna. (A light lunch) This recipe is loaded with vitamins, minerals, and antioxidants from the vegetable mix and tuna adds heart-healthy omega 3 fatty acids.
Name: Brandon McGuire (QRTP/QTRN) Story Behind the Recipe: I had this great dish with a friend of mine on a cruise... so we mimicked it the best we could, we knew there was a balsamic reduction and some habanera pepper/artichoke heart mixture on top of tuna... You could probably replace the fish with any firm fish variety. Original Ingredients: Serves 4 (4) 5-6 ounce tuna steak 1 cup artichoke hearts 1 tablespoon minced garlic teaspoon minced chipotle pepper bread crumbs for binding as needed Butter melted 6 cups Vegetable mixture - Snow peas, broccoli, carrots, - Water chestnuts, sprouts, bell peppers salt and pepper to taste 1 cup balsamic vinegar 1 lemon

Directions: 1. Pre heat oven 400 degrees (you want to sear the tuna with high heat for medium/medium rare, lower temp if you want your tuna well done). 2. Make balsamic reduction put balsamic vinegar on medium heat and reduce to "nape" (coat the back of a spoon) 2. Mix Artichoke hearts, garlic, chipotle, bread crumbs and a drizzle of melted butter together well, be sparing with the chipotle, it is for flavor, not heat. Place the Tuna Steaks on a sheet pan brushed with butter, put enough artichoke mixture on top of each steak just enough to generously coat the surface roast in oven to medium rare. 3. Saut vegetable mixture in small amount of butter, high heat, season with S and P to taste. 4. Plating Divide sauted vegetable mixture to center 4 plates, place Tuna steaks on top of vegetables, drizzle small amount of balsamic reduction around each plate, and finish with a wedge of lemon. Nutrition Information per Serving: 410 calories, 4 g total fat,4 g saturated fat, 95 mg cholesterol, 380 mg sodium, 32 g carbohydrates, 7 g fiber, 16 g sugar, 49 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe sounds impressive and it seems to have it all- flavor, presentation, and nutrition- just a few words of caution to maintain its healthfulness: 1. When adding in salt to taste, make sure to keep the total amount added to teaspoon or less to keep the sodium content within a reasonable range. 2. Keep the amount of butter to only 1-2 tablespoons and you may want to consider using olive oil- a healthier fat than butter. Otherwise a fabulous recipe- heart-healthy fish, loads of health-promoting vitamins & antioxidants from the vegetable mix and best of all lots of flavor.

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Cheesy Burgers. These cheesy burgers get a re-make to reduce sodium & saturated fat.
Name: Aziza Sutton (QRTP/QTRN) Story Behind the Recipe: I choose this recipe to add because the flavor came out quite nice and they were good burgers. Original Ingredients: Serves 5 1.5 pounds of ground beef or turkey 1 string cheese stick (Mozzarella, American, your choice) 1 package Lipton Beefy Onion soup mix chopped onion (optional) Pinch salt Pinch pepper Healthy Alternative: Serves 5 1 pounds of ground turkey 1 string cheese stick (Mozzarella, American, your choice) package Lipton Beefy Onion soup mix chopped onion shredded zucchini, dried with a paper towel Pinch pepper

Directions: 1. Cut cheese stick into 12 small pieces. 2. Combine all ingredients. 3. Shape into burgers. 4. These can be cooked in a 375 degree oven or in a skillet on medium high heat until your desired doneness. Nutrition Information per Serving: 360 calories, 17 g total fat, 7 g saturated fat, 115 mg cholesterol, 1680 mg sodium, 12 g carbohydrates, 1 g fiber, 1 g sugar, 38 g protein

Directions: 1. Cut cheese stick into 12 small pieces. 2. Combine all ingredients. 3. Shape into burgers. 4. These can be cooked in a 375 degree oven or in a skillet on medium high heat until your desired doneness. Nutrition Information per Serving: 190 calories, 9 g total fat, 3 g saturated fat, 80 mg cholesterol, 900 mg sodium, 8 g carbohydrates, 2 g fiber, 1 g sugar, 19 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: I would suggest the following. Keep in mind that you dont have to try all at once; even a few of the changes can improve the healthfulness of the dish. 1. Use the ground turkey instead of beef to shave some fat calories. 2. Use only a package of the onion soup mix (the original recipe has nearly a full days worth of sodium!). 3. Do not add additional salt to keep sodium levels in check. 4. Sneak in some vegetables by substituting pound of the meat with shredded zucchini (carrots or chopped mushrooms also work well here).

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Cheesy Ham Casserole. The peppers in this recipe are an excellent source of Vitamins A, and C and several of the B Vitamins.
Name: Renee Hayde (Home/Field Based) Story Behind the Recipe: This quick and easy recipe was shared with me by a friend who loves to experiment in the kitchen. Original Ingredients: Serves 6 cup miracle whip 1.5 cup shredded cheddar cheese 1.5 cup cubed ham 1.5 cup cooked rotini 2 cup chopped broccoli cup green bell pepper cup red bell pepper cup milk Healthy Alternatives: Serves 6 cup miracle whip lite 1 cup reduced fat shredded cheddar cheese 1.5 cup cubed extra lean ham 1.5 cup cooked whole wheat pasta 2 cup chopped broccoli cup green bell pepper cup red bell pepper cup skim milk

Directions: 1. Heat oven to 350 degrees. 2. Mix all ingredients, except cup cheese. 3. Spoon into casserole dish & top with remaining cheese. 4. Bake 30 Minutes. Nutrition Information per Serving: 394 calories, 24 g total fat, 9 g saturated fat, 92 mg cholesterol, 1317 mg sodium, 23 g carbohydrates, 4 g fiber, 12 g sugar, 23 g protein

Directions: 1. Heat oven to 350 degrees. 2. Mix all ingredients, except cup cheese. 3. Spoon into casserole dish & top with remaining cheese. 4. Bake 30 Minutes. Nutrition Information per Serving: 214 calories, 7 g total fat, 2 g saturated fat , 37 mg cholesterol, 938 mg sodium, 20 g carbohydrates, 3 g fiber, 9 g Sugar, 18 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. Using reduced fat cheese and lowering the amount from 1.5 cups to 1 cup reduces the recipes total fat, saturated fat and calories but keeps the cheesy taste and texture. Use skim milk, extra lean ham and lite miracle whip to further decrease the fat and calories. The broccoli and peppers are excellent sources of many vitamins and minerals including Vitamins A, C and folate.

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Cheesy Sweet Potato & Chicken. The sweet potatoes provide loads of vitamin A (over one days worth).
Name: Louise Anderson (QCAM) Story Behind the Recipe: I created this healthy recipe last night, pretty simple, but delicious! Original Ingredients: Serves 2 1 medium sweet potato (bake 45 minutes at 350) 1 medium to large (7 ounces) chicken breast (boneless/skinless) diced 2 tablespoons fat free Kraft shredded cheddar cheese 2 tablespoons 0%Fat Fage (Greek yogurt) Pepper (to taste) Cooking Spray - nonstick

Directions: 1. In preheated oven cook whole sweet potato in nonstick pan. In a pan with cooking spray cook chicken fully (12-15 min on med heat) - season with pepper. 2. When potato is finished, remove from oven, cut into halves (1 serving each) and place on plate. 2. Pour cheddar cheese on grilled chicken and let melt, then divide and put on the sweet potato. 3. Lastly add 1 tablespoon of Greek Yogurt to each dish, season with ground pepper, and serve. Nutrition Information per Serving: 200 calories, 1.5 g total fat, 0 g saturated fat, 60 mg cholesterol, 130 mg sodium, 19 g carbohydrates, 2 g fiber, 13 g sugar, 27 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: What a nutritious and easy recipe! I wouldnt recommend any revisions. I would recommend adding a salad and for dessert try adding some fresh berries topped with the Greek yogurt and some chopped nuts (for some healthy fat) to round out the meal.

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Chicken & Broccoli Casserole. This casserole provides an entire days worth of vitamin C thanks to the broccoli.
Name: Christine Stancil (QRTP/QTRN) Story Behind the Recipe: This recipe comes from my mom. Original Ingredients: Serves 4 2 - 10 ounce packages broccoli (or fresh) 1/2 cup parmesan cheese 4 chicken breasts salt & pepper 1 cup cooked rice 2 tablespoons butter 2 tablespoons all-purpose flour 1 cup milk 1 tablespoons lemon juice 1 cup sour cream Healthy Alternative: Serves 4 2 - 10 ounce packages broccoli (or fresh) 1/2 cup parmesan cheese 4 chicken breasts salt & pepper 1 cup cooked brown rice 1 large can diced tomatoes

Directions: 1. Cook broccoli and arrange in bottom of pan. Sprinkle half of the parmesan; top with chicken. Season with salt & pepper. Spoon on rice. 2. White Sauce: Melt butter over low heat, blend in flour, add milk. Cook over medium heat stirring constantly until mixture thickens and bubbles. Remove from heat, stir in lemon juice. Fold in sour cream. 3. Pour white sauce over chicken. Sprinkle with rest of parmesan cheese. Bake in 400 degree oven for 15 to 20 minutes or until lightly browned. Nutrition Information per Serving: 540 calories, 24 g total fat, 14 g saturated fat, 140 mg cholesterol, 470 mg sodium, 36 g carbohydrates, 5 g fiber, 7 g sugar, 43 g protein

Directions: 1. Cook broccoli and arrange in bottom of pan. Sprinkle half of the parmesan; top with chicken. Season with salt & pepper. Spoon on rice. 2. Pour diced tomatoes over chicken. Sprinkle with rest of parmesan cheese. Bake in 400 degree oven for 15 to 20 minutes or until lightly browned.

Nutrition Information per Serving: 330 calories, 6 g total fat, 2.5 g saturated fat, 80 mg cholesterol, 850 mg sodium, 28 g carbohydrates, 7 g fiber, 7 g sugar, 39 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: The large amount of broccoli provides an entire days worth of vitamin C and adds fiber, but a few revisions could increase the healthfulness of this dish: 1. Substitute the rice with brown rice for additional fiber and nutrients. 2. Instead of the white sauce, which is high in saturated fat and calories, try using a tomato sauce instead.

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Chicken a LOrange. 1 serving contains of your daily vitamin C.

Name: Rhonda Lichtenwalner (QOPK) Story Behind the Recipe: The recipe came from my mother-in-law. She has been collecting recipes from friends and neighbors since the 50's. She gave me her old recipe box to look through after my husband and I got married. This is one of three recipes I 'stole' from her recipe box Original Ingredients: Serves 4-6 8 chicken breasts, split, boneless, skinless 1/2 cup flour 1 teaspoon salt 1 teaspoon garlic powder 1/2 teaspoon paprika 1 teaspoon grated orange peel 5 teaspoon butter 1/4 cup white wine 1 1/4 cup orange Juice 1/4 teaspoon thyme 1 teaspoon marjoram 1/3 cup toasted sliced almonds 11 ounce can mandarin oranges, drained Healthy Alternatives: Serves 8 8 chicken breasts, split, boneless, skinless 1/3 cup flour 1 teaspoon salt 1 teaspoon garlic powder 1/2 teaspoon paprika 1 teaspoon grated orange peel 5 teaspoon land olakes lite butter 1/4 cup white wine 1 1/4 cup Orange Juice 1/4 teaspoon thyme 1 teaspoon marjoram 1/3 cup toasted sliced almonds 11 ounce can mandarin oranges, drained

Directions: 1. Pound chicken breasts between two sheets of wax paper to flatten. 2. Combine ingredients 2-6 in plastic freezer bag, shake chicken in bag to coat. 3. Melt butter in skillet, brown chicken and remove to shallow baking dish. 4. Pour out all but 3T of fat from browning pan, add wine, juice, thyme and marjoram to pan and bring to a boil. Pour over chicken. 5. Bake at 350 for 15 minutes. Top with almonds and oranges and bake for an additional 15 minutes. Nutrition Information per Serving: 708 calories, 23 g total fat, 9 g saturated fat, 250 mg cholesterol, 717 mg sodium, 26 g carbohydrates, 3 g fiber, 20 g sugar, 96 g protein

Directions: 1. Pound chicken breasts between two sheets of wax paper to flatten. 2. Combine ingredients 2-6 in plastic freezer bag, shake chicken in bag to coat. 3. Melt butter in skillet, brown chicken and remove to shallow baking dish. 4. Pour out all but 3T of fat from browning pan, add wine, juice, thyme and marjoram to pan and bring to a boil. Pour over chicken. 5. Bake at 350 for 15 minutes. Top with almonds and oranges and bake for an additional 15 minutes. Nutrition Information per Serving: 407 calories, 12 g total fat, 3 g saturated fat , 141 mg cholesterol, 495 mg sodium, 14 g carbohydrates, 2 g fiber, 8 g Sugar, 58 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. 4. This recipe uses 8 chicken breasts, which should make 8 servings. Serving smaller portions with a salad makes this a healthier recipe. Decreasing the flour from to 1/3 cup reduced the amount of carbohydrates. Using lite butter, such as land o lakes lite, decreases the fat, calories and saturated fat in the recipe. The recipe provides healthy fat from the almonds and vitamins from the oranges.

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Chicken Couscous. A delicious way to get a variety of veggies.

Name: Caroline Godbout (QMTL) Story Behind the Recipe: This recipe is easy to do (after a day at work, you need quick recipes!), and it includes a lot of vegetables. With the spices, they taste good, and my son will eat them. That's a good tip as we all know how hard it is to make our kids eat vegetables. Original Ingredients: Serves 4 4 chicken legs (with skin) 2 tablespoons olive oil 2 onions 4 carrots 1 small turnip 4 zucchinis 3 cups chicken broth 2-3 pinches cinnamon 2-3 pinches ginger 2-3 pinches cayenne 1 teaspoon coriander 1/2 teaspoon cumin 1 teaspoon curry powder black pepper to taste 1 cup whole wheat couscous Healthy Alternatives: Serves 4 16 oz skinless chicken breasts non-stick cooking spray, 1 tbsp olive oil 2 onions 4 carrots 1 small turnip 4 zucchinis 3 cups chicken broth, reduced sodium 2-3 pinches cinnamon 2-3 pinches ginger 2-3 pinches cayenne 1 teaspoon coriander 1/2 teaspoon cumin 1 teaspoon curry powder black pepper to taste 1 cup whole wheat couscous

Directions: 1. Slightly grill the chicken legs in 2 tablespoons of olive oil. 2. Add the vegetables and cook a few more minutes. 3. Add chicken broth and spices. Cover and cook 30 minutes. 4. When cooked, take 1 cup of the liquid and drop it on the couscous. Cover and wait 5 minutes. 5. Each serving is veggies, a chicken leg and 1 cup cooked couscous. Bon appetit! Nutrition Information per Serving: 340 calories, 11 g total fat, 2 g saturated fat, 14 mg cholesterol, 1466 mg sodium, 42 g carbohydrates, 8 g fiber, 10 g sugar, 17 g protein

Directions: 1. Spray pan with cooking spray. Slightly grill the chicken breasts in 1 tbsp olive oil. 2. Add the vegetables and cook a few more minutes. 3. Add chicken broth and spices. Cover and cook 30 minutes. 4. When cooked, take 1 cup of the liquid and drop it on the couscous. Cover and wait 5 minutes. 5. Each serving is veggies, 4 oz. chicken and 1 cup cooked couscous. Bon appetit! Nutrition Information per Serving: 253 calories, 4 g total fat, 1 g saturated fat , 12 mg cholesterol, 676 mg sodium, 40 g carbohydrates, 8 g fiber, 10 g Sugar, 18 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. Using reduced sodium chicken broth cuts out more than of the sodium. Choosing chicken breasts and reducing the olive oil reduces the fat, saturated fat and calories. This recipe provides whole grains and plenty of great tasting veggies.

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Chicken Fajita Quesadillas. Bell pepper offers vitamin C (more than an orange!).
Name: Toby Vincent (QRTP/QTRN) Original Ingredients: Serves 3 3 Boneless Skinless Chicken Breasts trimmed and cut into big strips 1 Medium Onion cut into thin strips 1 Medium Green Pepper cut into thin strips cup of 2% Mexican Blend cheese (or shredded sharp cheese) (use cup per quesadilla) Fajita Seasoning Packet (low sodium) (we use Fajita Magic seasoning in a sprinkle can) 6 Whole Wheat Tortillas 3 tablespoons fat free sour cream

Directions: 1. Over medium heat place a nonstick frying pan and spray with a light coat of cooking spray. After pan is heated put chicken and half of the fajita seasoning into the pan and cook until no longer pink (do not brown it). 2. Take the chicken out of the pan and place onto a cutting board. With two forks shred the chicken. 3. Place the onion and pepper into the same frying pan the chicken came out of and cook until soft. Place the chicken back into the frying pan with the onions and peppers and the rest of the fajita seasoning. Cook until chicken starts brown. Take off heat and put aside. 4. Place another frying pan (a little larger in size than your tortillas)over medium heat and lightly coat with cooking spray. Place one tortilla and a very light layer of cheese (just enough to melt and hold the quesadilla together when you flip it), layer with the chicken, onion and pepper mixture, top with another light layer of cheese and then place another tortilla on top of the cheese. Optional I place a flat bottom casserole dish on top of the quesadilla and press down while the fajita is cooking to melt it together better makes it easier to flip. 5. Cook about 2 minutes or until golden brown and then with a large spatula flip the quesadilla. Cook for another 2 minutes or until golden brown. Allow to sit for at least 2 minutes before cutting. Continue with the rest of the tortillas, cheese and chicken mixture. 6. Serve with sour cream and a side of black beans or fat free refried beans. Nutrition Information per Serving: 480 calories, 9 g total fat, 1.5 g saturated fat, 85 mg cholesterol, 590 mg sodium, 53 g carbohydrates, 6 g fiber, 7 g sugar, 39 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: These quesadillas have many ingredients making them healthier than most (low-fat cheese, whole wheat tortillas, and a low-sodium seasoning). No revision needed!

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Chicken Flautas. A quick and easy low-fat meal.

Name: Brian Hill (QRTP/QTRN) Original Ingredients: Serves 6 1 pound boneless skinless chicken breasts 6 -8 inch tortillas low sodium mesquite seasoning 1.5 cup shredded cheese ranch dressing as dip (optional) Healthy Alternatives: Serves 6 1 pound boneless skinless chicken breasts 6 -8 inch whole wheat tortillas low sodium mesquite seasoning cup low-fat shredded cheese

Optional Ingredients: cup chopped red and green peppers cup chopped onion cup salsa 1 cup shredded lettuce

Directions: 1. Cut any extra skin or fat off of the chicken and boil it until it is cooked thoroughly. 2. Let chicken cool and pull it apart into small shreds, place shredded chicken in a large bowl and mix with mesquite seasoning to taste. 3. Heat large frying pan. Spray with non-stick cooking spray. 4. Add chicken to hot pan and let cook about 7 minutes. 5. Heat a second pan and coat with non-stick cooking spray. Place 1 tortilla at a time in the pan. Heat 1 side until it is warm and turning brown. 6. Flip over tortilla and coat warm side with 4-5 oz chicken and 1-2 oz cheese until cheese melts. Repeat with remaining tortillas. Nutrition Information per Serving: (not including ranch dressing) 278 calories, 13 g total fat, 3 g saturated fat, 39 mg cholesterol, 435 mg sodium, 26 g carbohydrates, 0 g fiber, 12 g sugar, 28 g protein

Directions including optional ingredients: 1. Cut any extra skin or fat off of the chicken and boil it until it is cooked thoroughly. 2. Let chicken cool and pull it apart into small shreds, place shredded chicken in a large bowl and mix with mesquite seasoning to taste. 3. Heat large frying pan. Spray with non-stick cooking spray. Add onions and peppers to pan, cook for 5 minutes. 4. Add chicken to hot pan and let cook about 7 minutes. 5. Heat a second pan and coat with non-stick cooking spray. Place 1 tortilla at a time in the pan. Heat 1 side until it is warm and turning brown. 6. Flip over tortilla and coat warm side with 4-5 oz chicken, onions, peppers and 1oz cheese until cheese melts. Repeat with remaining tortillas. 7. Top with salsa and shredded lettuce. Nutrition Information per Serving including optional ingredients: 175 calories, 4 g total fat, 2 g saturated fat , 13 mg cholesterol, 247 mg sodium, 21 g carbohydrates, 4 g fiber, 8 g Sugar, 21 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. Using reduced fat cheese and reducing the amount to 1 ounce per flauta lowers the saturated fat, total fat and calorie content. Whole wheat tortillas add fiber and whole grains to the dish. The optional vegetable ingredients add extra flavor, fiber, vitamins, minerals and antioxidants to the dish.

Tip from Brian: Prepare double the chicken, and store cooked and seasoned batch in the freezer for a quick meal in the future.

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Chicken Florentine. The spinach in this dish provides loads of vitamin A and other healthpromoting nutrients.
Name: Lissa Ellison (QOPK) Story Behind the Recipe: I was looking for a way to get my family to eat spinach and this seemed healthy and tasty. I have since made it for a potluck and it went over well. Original Ingredients: Serves 6 2 (10-ounce) packages frozen chopped spinach 6 chicken breast halves (about 4 pounds), cooked, boned, and shredded 2 (10 3/4-ounce) cans condensed cream of mushroom soup 1 cup mayonnaise 1 cup sour cream 2 cup grated sharp Cheddar 2 tablespoons fresh lemon juice 1 teaspoon curry powder Salt and freshly ground black pepper 1/2 cup dry white wine 1/2 cup freshly grated Parmesan 1/2 cup soft bread crumbs 2 tablespoons butter Healthy Alternative: Serves 8 2 (10-ounce) packages frozen chopped spinach 4 chicken breast halves (about 2 pounds), cooked, boned, and shredded 1 (10 3/4-ounce) cans condensed cream of mushroom soup 3/4 cup mayonnaise 3/4 cup low-fat sour cream 1.5 cup grated low-fat sharp Cheddar 2 tablespoons fresh lemon juice 1 teaspoon curry powder Salt (1/8 teaspoon) and freshly ground black pepper 1/2 cup dry white wine 1/2 cup freshly grated Parmesan 1/2 cup soft bread crumbs 2 tablespoons butter

Directions: 1. Remove the outer wrappers from the box of spinach. Open 1 end of each box. Microwave on full power for 2 minutes, until thawed. Drain the spinach and put into a large bowl. Add the shredded chicken. 2. In a medium bowl, combine the soup, mayonnaise, sour cream, Cheddar, lemon juice, curry powder, salt and pepper, to taste, and wine. Whisk together to make a sauce. Pour the sauce over the spinach and chicken. Mix well with a spatula. 3. Place the mixture into an 11 by 7-inch casserole dish or 2 (9-inch) square disposable aluminum foil pans that have been sprayed with vegetable oil cooking spray. Pat down evenly and smooth with a spatula. Combine the Parmesan and bread crumbs and sprinkle over the top. Dot with the butter. 4. Wrap the uncooked casserole securely with plastic wrap, then with aluminum foil. Place each pan into a plastic freezer bag and seal. Place into freezer. 5. Allow casserole to thaw 24 hours in refrigerator. When ready to bake, remove the plastic wrap and foil. Bake uncovered at 350 degrees F for about 30 minutes until bubbly. Nutrition Information per Serving: 730 calories, 38 g total fat, 19 g saturated fat, 210 mg cholesterol, 1360 mg sodium, 24 g carbohydrates, 2 g fiber, 6 g sugar, 64 g protein

Directions: 1. Remove the outer wrappers from the box of spinach. Open 1 end of each box. Microwave on full power for 2 minutes, until thawed. Drain the spinach and put into a large bowl. Add the shredded chicken. 2. In a medium bowl, combine the soup, mayonnaise, sour cream, Cheddar, lemon juice, curry powder, salt and pepper, to taste, and wine. Whisk together to make a sauce. Pour the sauce over the spinach and chicken. Mix well with a spatula. 3. Place the mixture into an 11 by 7-inch casserole dish or 2 (9-inch) square disposable aluminum foil pans that have been sprayed with vegetable oil cooking spray. Pat down evenly and smooth with a spatula. Combine the Parmesan and bread crumbs and sprinkle over the top. Dot with the butter. 4. Wrap the uncooked casserole securely with plastic wrap, then with aluminum foil. Place each pan into a plastic freezer bag and seal. Place into freezer. 5. Allow casserole to thaw 24 hours in refrigerator. When ready to bake, remove the plastic wrap and foil. Bake uncovered at 350 degrees F for about 30 minutes until bubbly. Nutrition Information per Serving: 390 calories, 17 g total fat, 7 g saturated fat, 95 mg cholesterol, 810 mg sodium, 19 g carbohydrates, 2 g fiber, 5 g sugar, 39 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: Lissa mentions she will sometimes choose low-fat products when making this dish, which is something I definitely recommend, as this dish is high in calories and unhealthy saturated fat. I would recommend the following: 1. Double the amount of spinach, which will increase healthful nutrients like fiber & vitamin A. 2. Cut down on the amount of chicken to 2 pounds (use 4 breasts and 1 serving will equal of a breast) 3. Cut down on the amount of sauce by using 1 can of soup, cup each mayo & sour cream & 1.5 cups cheddar.

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4.

Use a lower-sodium soup, a low-fat sour cream and low-fat cheddar and keep salt to 1/8 teaspoon or less.

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Chicken Fricassee. This flavorful dish has a healthy combination of ingredients that provide vitamin C, fiber, iron, and more.
Name: Dietrua Lealand (QATL/QLAB) Story Behind the Recipe: I first used this recipe at my 35th birthday party. Mojitos were very popular at the time, so I planned a menu centered around that. I made plantains with fresh salsa and guacamole, and I served the fricassee with black beans and rice and grilled asparagus. We had coconut cake for the birthday dessert. Everyone at the party raved about how good it was, so now it's my go-to recipe when I need something for a crowd. I like it because it's different and interesting-- with the capers, raisins and olives. Original Ingredients: Serves 6 4 pounds (including bone) chicken, cut up, bone removed 6 garlic cloves, chopped 1/4 cup orange juice 1/4 cup lime juice 1 large onion, sliced 1 large bell pepper, sliced 1 small can tomato sauce salt and pepper to taste 1 small can English peas 1/4 cup vegetable oil 1/2 cup golden raisins 1/4 cup sliced olives 1 teaspoon capers 1 cup dry sherry wine 1 pound potatoes peeled and quartered Healthy Alternative: Serves 6 4 pounds (including bone) chicken, cut up, bone removed 6 garlic cloves, chopped 1/4 cup orange juice 1/4 cup lime juice 1 large onion, sliced 1 large bell pepper, sliced 1 small can low-sodium tomato sauce salt (maximum of 1/8 teaspoon) and pepper to taste 1 cup frozen peas 1/4 cup olive oil or canola oil 1/2 cup golden raisins 1/4 cup sliced olives, rinsed 1 teaspoon capers, rinsed 1 cup dry sherry wine 1 pound sweet potatoes or potatoes, quartered

Directions: 1. Marinate chicken in garlic, citrus juice, onion and bell pepper for at least one hour. 2. Heat oil and brown chicken. 3. Add marinade back into the pan. Add tomato sauce, raisins, olives, capers, sherry, salt and pepper. Add enough water so that liquid covers the chicken. 4. Simmer for 45 minutes. 5. Add the potatoes in the last 20 minutes of cooking. 6. Add the peas just before serving. Nutrition Information per Serving: 520 calories, 13 g total fat, 2 g saturated fat, 115 mg cholesterol, 920 mg sodium, 47 g carbohydrates, 6 g fiber, 16 g sugar, 50 g protein

Directions: 1. Marinate chicken in garlic, citrus juice, onion and bell pepper for at least one hour. 2. Heat oil and brown chicken. 3. Add marinade back into the pan. Add tomato sauce, raisins, olives, capers, sherry, salt and pepper. Add enough water so that liquid covers the chicken. 4. Simmer for 45 minutes. 5. Add the potatoes in the last 20 minutes of cooking. 6. Add the peas just before serving. Nutrition Information per Serving: 520 calories, 13 g total fat, 1.5 g saturated fat, 110 mg cholesterol, 520 mg sodium, 51 g carbohydrates, 7 g fiber, 21 g sugar, 50 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: Overall, this recipe is quite healthy- with an interesting combination of ingredients that are quite nutritious. I would recommend a few minor revisions to make even healthier: 1. Make changes to lower the amount of sodium in the recipe, this includes: choosing a low-sodium tomato sauce; switching to frozen peas or choose canned peas with no added salt; rinsing the olives and capers to get rid of excess salt; when salting to taste, keep to a maximum of 1/8 teaspoon. 2. To further increase fiber, keep the peel on the potatoes. To add in over a days worth of vitamin A, consider switching to sweet potatoes. 3. When choosing an oil, use olive oil or canola oil. 4. Use skinless chicken.

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Chicken Nuggets. This is a healthy twist on traditional nuggets. These all white meat, baked nuggets are a protein rich treat kids will love to eat.
Name: William Kerns (ClinOps) Story Behind the Recipe: I chose this recipe because it is not only easy, but also healthy and tastes great, and my three kids love to eat them and so do I! Original Ingredients: Serves 6 1 - 6 ounce box Stove Top Stuffing (try the cornbread variety) 4 - Egg Whites 1.5 pounds boneless, skinless chicken breast

Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9. Preheat oven to 425 degrees. Cover cookie sheet with foil and spray with non-fat cooking spray. Put bread crumbs and seasoning in a large zip-lock bag squeezing until all the air is out. Use a rolling pin to crush into small pieces. Pour into a shallow bowl. Beat egg whites and pour into separate shallow bowl. Cut chicken into nugget sized pieces. With a fork, take pieces of chicken (one at a time) and dip into ground crumbs. Dip into eggs whites. Dip again into bread crumbs. Place chicken nuggets onto foiled cookie sheet. Bake at 425 degrees for 15 minutes, turn nuggets over. Bake an additional 5 minutes. Serve with favorite sauce.

Nutrition Information per Serving (not including sauce): 251 calories, 3 g total fat, 1 g saturated fat, 68 mg cholesterol, 468 mg sodium, 22 g carbohydrates, 4 g fiber, 3 g sugar, 32 g protein Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. This recipe is low in fat, low in saturated fat and a great source of lean protein that kids and adults will love.

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Chicken Pot Pie. This lower fat pot pie provides a full serving of veggies.
Name: Ann Estes (QRTP/QTRN) Original Ingredients: Serves 12 4 - 6 boneless chicken breasts (cut into small chunks) 2 large bags frozen mixed vegetables or 1 cup fresh peas 1 carrot (thinly sliced) 2 potatoes (cubed) 1 small onion (chopped) 2 cups chicken broth 1 can Campbell's Cream of Celery or Cream of Chicken Healthy Choice soup 1/2 stick margarine 1/2 cup buttermilk 1/2 cup self-rising flour Healthy Alternatives: Serves 12 4 - 6 boneless chicken breasts (cut into small chunks) 2 large bags frozen mixed vegetables or 1 cup fresh peas 1 carrot (thinly sliced) 2 potatoes (cubed) 1 small onion (chopped) 2 cups low sodium chicken broth 1 can Cream of Chicken Healthy Choice soup 4 tablespoons smart balance light 1/2 cup low-fat buttermilk 1/2 cup self-rising flour

Directions: 1. Spray 13x9 baking dish with Pam 2. Spread chicken evenly across bottom. Add vegetables. 3. Mix chicken broth and soup; pour over chicken mixture. 4. Mix flour, buttermilk, and margarine in saucepan on low heat. Pour over chicken mixture. 5. Bake at 350 degrees for 45 minutes or until top begins to brown. 6. This dish can be frozen. Nutrition Information per Serving: 313 calories, 11 g total fat, 3 g saturated fat, 75 mg cholesterol, 834 mg sodium, 21 g carbohydrates, 2 g fiber, 12 g sugar, 35 g protein

Directions: 1. Spray 13x9 baking dish with Pam 2. Spread chicken evenly across bottom. Add vegetables. 3. Mix chicken broth and soup; pour over chicken mixture. 4. Mix flour, buttermilk, and smart balance in saucepan on low heat. Pour over chicken mixture. 5. Bake at 350 degrees for 45 minutes or until top begins to brown. 6. This dish can be frozen. Nutrition Information per Serving: 239 calories, 4 g total fat, 1 g saturated fat, 71 mg cholesterol, 322 mg sodium, 19 g carbohydrates, 2 g fiber, 11 g sugar, 32 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Try reduced sodium chicken broth and Healthy Choice cream soup to decrease the sodium in this recipe by 500 mg per serving. Try low-fat buttermilk and smart balance margarine to decrease the calories, fat and saturated fat in this recipe.

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Chicken Pot Pie. Compared to traditional pot pies, this one is healthy!
Name: Kelli Evans (QRTP/QTRN) Original Ingredients: Serves 6 1 pound boneless skinless chicken breast 1 can cream of chicken soup 1 large can veg-all vegetables 2 ready-made pie crusts 2 teaspoon olive oil Healthy Alternatives: Serves 6 1 pound boneless skinless chicken breast 1 can cream of chicken soup, low fat, low sodium 1 large can veg-all vegetables, no salt added 1 ready-made pie crust Non-stick cooking spray

Directions: 1. Preheat oven to 375 degrees. 2. Cut the chicken breast into chunks and cook in a saucepan with 2 teaspoon olive oil. 3. In a mixing bowl, mix together the veg-all (drained) and the cream of chicken soup. 4. When the chicken is cooked, add to the veg/soup mixture. 5. Pour into one of the pie crusts and cover with the extra crust. 6. Pinch the edges together to seal the pie. 7. Cut 3-4 slits in the top then place pie in the oven. 8. Cook for 25-30 minutes or until pie crust is golden brown. Nutrition Information per Serving: 344 calories, 20 g total fat, 6 g saturated fat, 14 mg cholesterol, 980 mg sodium, 32 g carbohydrates, 2 g fiber, 14 g sugar, 8 g protein

Directions: 1. Preheat oven to 375 degrees 2. Cut the chicken breast into chunks and cook in a saucepan with sprayed with non-stick cooking spray 3. In a mixing bowl, mix together the veg-all (drained) and the cream of chicken soup 4. When the chicken is cooked, add to the veg/soup mixture 5. Pour into one of the pie crusts and cover with the extra crust 6. Pinch the edges together to seal the pie 7. Cut 3-4 slits in the top then place pie in the oven. 8. Cook for 25-30 minutes or until pie crust is golden brown Nutrition Information per Serving: 314 calories, 16 g total fat, 5 g saturated fat, 14 mg cholesterol, 421 mg sodium, 32 g carbohydrates, 2 g fiber, 14 g sugar, 8 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Try using low fat, reduced sodium cream of chicken soup and no salt added canned vegetables to decrease sodium, total fat, saturated fat and calories in the recipe. You can also look for a lower fat, ready-made pie crust to further lower fat and calories in this recipe.

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Chicken Pot Pie.

Name: Angela Thierer (QRTP/QTRN) Story Behind the Recipe: My friend gave me this recipe and it is fabulous. It's a great meal on those cold winter days...comfort food! Original Ingredients: Makes 2 pies, serves 16 1/2 cup butter 1/2 cup All Purpose flour 1 teaspoon salt pepper to taste 2 tablespoons finely chopped onion 3 cups chicken broth 1/ 1/2 cups sliced mushrooms 3 tablespoons butter 3 cups cooked chicken 2 carrots finely chopped (I use the baby ones) 2 stalks celery, finely chopped 2 potatoes peeled and cubed 2 frozen deep dish pie crusts 1 box puff pastry sheets (Pepperidge Farms) Healthy Alternatives: Makes 2 pies, serves 18 1/2 cup smart balance lite 1/2 cup whole wheat flour 1 teaspoon salt pepper to taste 2 tablespoons finely chopped onion 3 cups chicken broth, reduced sodium 1/ 1/2 cups sliced mushrooms 3 tablespoons smart balance lite 3 cups cooked chicken breast 2 carrots finely chopped (I use the baby ones) 2 stalks celery, finely chopped 2 potatoes peeled and cubed 2 frozen deep dish pie crusts 1 box puff pastry sheets (Pepperidge Farms)

Directions: 1. In large saucepan melt 1/2 cup butter. Blend in flour, salt, pepper and onion. 2. Gradually stir in chicken broth. Cook, stirring constantly until smooth and thick. 3. In separate pan saut mushrooms with 3 tablespoons butter. Add to thickened sauce. 4. Stir in chicken, carrot, celery and potatoes. 5. Mix well and pour into the 2 pie crusts. Cover with the puff pastry sheet. Trim edges if needed. 6. Cook at 400 for 30 minutes or until pastry top is golden brown and filling is bubbly. Nutrition Information per Serving: 421 calories, 29 g total fat, 10 g saturated fat, 25 mg cholesterol, 735 mg sodium, 34 g carbohydrates, 1 g fiber, 14 g sugar, 7 g protein

Directions: 1. In large saucepan melt 1/2 cup smart balance lite. Blend in flour, salt, pepper and onion. 2. Gradually stir in chicken broth. Cook, stirring constantly until smooth and thick. 3. In separate pan saut mushrooms with 3 tablespoons smart balance. Add to thickened sauce. 4. Stir in chicken, carrot, celery and potatoes. 5. Mix well and pour into the 2 pie crusts. Cover with the puff pastry sheet. Trim edges if needed. 6. Cook at 400 for 30 minutes or until pastry top is golden brown and filling is bubbly. Nutrition Information per Serving: 357 calories, 23 g total fat, 5 g saturated fat, 18 mg cholesterol, 489 mg sodium, 29 g carbohydrates, 2 g fiber, 9 g sugar, 9 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. 4. Try using all white meat chicken and exchanging the butter for smart balance lite to decrease the total fat, saturated fat and calories. To further decrease the calories, make each pie serve 9 people. The original recipe served 8 per pie. Use reduced sodium chicken broth to decrease the sodium in the recipe. Try whole wheat flour in place of all-purpose to increase the fiber and nutrient content.

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Chicken Quesadillas.
Name: Colleen Mulligan (QRTP/QTRN) Original Ingredients: Serves 8 3 1/2 cups shredded cooked rotisserie chicken (from a 2 1/2-pound bird) 3/4 teaspoon salt 1/2 teaspoon black pepper 1 large onion, halved lengthwise and thinly sliced crosswise 2 tablespoons vegetable oil 2 large garlic cloves, thinly sliced 2 cups grated Monterey Jack cheese 8 (7-inch) flour tortillas Healthy Alternatives: Serves 8 3 1/2 cups shredded cooked rotisserie chicken (from a 2 1/2-pound bird) white meat only 3/4 teaspoon salt 1/2 teaspoon black pepper 1 large onion, halved lengthwise and thinly sliced crosswise 2 tablespoons canola oil 2 large garlic cloves, thinly sliced 1 cups grated Monterey Jack cheese, low fat 8 (7-inch) whole wheat tortillas

Directions: 1. Preparation: Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. 2. Cook onion with remaining salt and pepper in oil in a 10- to 12-inch skillet over moderate heat, stirring occasionally, until golden, about 6 minutes. 3. Add garlic and cook, stirring, until fragrant, about 1 minute, then transfer to a large bowl. Add chicken to onion mixture along with cheese. 4. Place 1 tortilla on a cutting board and spread 1/2 cup chicken mixture over half of tortilla, then fold other half over to form a half-moon, pressing firmly on seam. Assemble 7 more quesadillas in same manner. 5. Heat lightly oiled grill pan over high heat until it begins to smoke, then reduce heat to moderate and grill quesadillas, 2 at a time, turning over once, until cheese is melted and golden brown grill marks appear, about 4 minutes total per batch. 6. Transfer with a spatula to cutting board and cut in half. 7. Serve with sour cream, salsa, and fresh cilantro. Garnish with a lime. Nutrition Information per Serving (does not include salsa, sour cream, lime or cilantro): 371 calories, 19 g total fat, 7 g saturated fat, 65 mg cholesterol, 658 mg sodium, 25 g carbohydrates, 0 g fiber, 2 g sugar, 25 g protein

Directions: 1. Preparation: Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. 2. Cook onion with remaining salt and pepper in oil in a 10- to 12-inch skillet over moderate heat, stirring occasionally, until golden, about 6 minutes. 3. Add garlic and cook, stirring, until fragrant, about 1 minute, then transfer to a large bowl. Add chicken to onion mixture along with cheese. 4. Place 1 tortilla on a cutting board and spread 1/2 cup chicken mixture over half of tortilla, then fold other half over to form a half-moon, pressing firmly on seam. Assemble 7 more quesadillas in same manner. 5. Heat lightly oiled grill pan over high heat until it begins to smoke, then reduce heat to moderate and grill quesadillas, 2 at a time, turning over once, until cheese is melted and golden brown grill marks appear, about 4 minutes total per batch. 6. Transfer with a spatula to cutting board and cut in half. 7. Serve with sour cream, salsa, and fresh cilantro. Garnish with a lime. Nutrition Information per Serving (does not include salsa, sour cream, lime or cilantro): 258 calories, 11 g total fat, 3 g saturated fat, 27 mg cholesterol, 559 mg sodium, 25 g carbohydrates, 5 g fiber, 2 g sugar, 15 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. 4. Try low-fat cheese and reduce the amount to 1 cup shredded, each person will still be getting an ounce of cheese each. This will decrease the amount of total fat, saturated fat and calories in the recipe. Use white meat chicken to decrease calories, fat and saturated fat. Serve with reduced fat sour cream to decrease the calories and saturated fat in the recipe. (not included in analysis) Try whole wheat tortillas to increase the fiber in this recipe.

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Chicken Spaghetti. A few tweaks and this spaghetti dish becomes a fiber-filled nutritious dinner.
Name: Cynthia Taylor-Whitney (QRTP/QTRN) Original Ingredients: Serves 6 3 large chicken breasts (6 oz each) One 8 oz can of Rotel One 8 oz can of cream of mushroom soup 1/2 onion 1/2 bell pepper 1 garlic clove 1-12 ounce block Velveeta cheese 1 small pack of spaghetti noodles (9 cups cooked) Healthy Alternative: Serves 6 3 large chicken breasts (6 oz each) One 8 oz can of Rotel 10 oz fresh mushrooms 1/2 onion 1/2 bell pepper 1 garlic clove 1-12 ounce block low-fat Velveeta cheese 1 small pack of whole wheat spaghetti noodles (9 cups cooked)

Directions: 1. Cut up chicken breast, onion, bell pepper and garlic. 2. Pour 2 quarts of water in a large pot, add chicken, onions, bell peppers, and garlic. Bring to a boil. 3. Cook spaghetti noodles in a separate pot. Drain and set aside. 4. Once chicken is done, pour out 1/2 water from the pot, then add cheese, cream of mushroom soup, and rotel tomatoes into chicken pot. Cook on medium until cheese is melted. Once cheese is melted add in spaghetti noodles and mix well. 5. Let simmer on medium/low for about 20 minutes. 6. Serve along with your favorite salad!!! Nutrition Information per Serving: 580 calories, 140 g fat calories, 16 g total fat, 9 g saturated fat, 65 mg cholesterol, 1160 mg sodium, 78 g carbohydrates, 5 g fiber, 9 g sugar, 29 g protein

Directions: 1. Cut up chicken breast, onion, bell pepper and garlic. 2. Pour 2 quarts of water in a large pot, add chicken, mushrooms, onions, bell peppers, and garlic. Bring to a boil. 3. Cook spaghetti noodles in a separate pot. Drain and set aside. 4. Once chicken is done, pour out 1/2 water from the pot, then add cheese and rotel tomatoes into chicken pot. Cook on medium until cheese is melted. Once cheese is melted add in spaghetti noodles and mix well. 5. Let simmer on medium/low for about 20 minutes. 6. Serve along with your favorite salad!!! Nutrition Information per Serving: 440 calories, 70 g fat calories, 8 g total fat, 4.5 g saturated fat, 40 mg cholesterol, 1070 mg sodium, 68 g carbohydrates, 11 g fiber, 10 g sugar, 31 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe already had some nutritious ingredients- chicken, onions & peppers etc. However, the cream of mushroom soup and velveeta cheese bring up sodium content, as well as fat and calories. 1. Replace the cream of mushroom soup with a package of fresh mushrooms to decrease sodium and calories and increase fiber. 2. Change from regular Velveeta to low-fat Velveeta to reduce the unhealthy saturated fat. To really improve the healthfulness of this dish, omit the Velveeta and instead finish the pasta with a sprinkling of freshly grated parmesan cheese. 3. Switch to a whole what pasta to increase the fiber.

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Chicken Stroganoff. A traditional recipe made easy with a Crockpot!

Name: Cindy Sanes (QRTP/QTRN) Original Ingredients: Serves 6 1 pound of lean skinless, boneless chicken 1 can 98 % fat free cream of mushroom soup 1 package of Lipton Onion Soup Mix 16 ounce of fat free sour cream

Directions: 1. Place chicken on the bottom of crock pot. 2. Mix soup, soup mix and sour cream together. 3. Pour over chicken, and cook on low for 7 hours. 4. Serve over rice, pasta or couscous. (Nutrition information does not include rice, pasta or couscous.) Nutrition Information per Serving: 175 calories, 3 g total fat, 0.5 g saturated fat, 51 mg cholesterol, 1161 mg sodium, 20 g carbohydrates, 1 g fiber, 2 g sugar, 19 g protein Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: 1. 2. Serve this dish over brown rice, whole wheat pasta, or couscous to increase the fiber. You can add your favorite vegetables to this recipe to increase the vitamins and minerals, along with add bulk to the dish.

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Chicken Yum. This protein-rich recipe gets a makeover.

Name: Rebecca Evans (QRTP/QTRN) Original Ingredients: Serves 6 6 boneless, skinless chicken breasts 6 slices Swiss cheese 1 can cream of mushroom soup one package of Stove Top Stuffing (prepared according to box instructions) Healthy Alternative: Serves 6 6 boneless, skinless chicken breasts 3 slices low-fat Swiss cheese 1 can low-sodium, cream of mushroom soup package of Stove Top Stuffing (prepared according to box instructions)

Directions: 1. Place raw chicken breasts in a single layer in the bottom of a casserole dish. 2. Cover with a thin layer of Swiss cheese. 3. Spread the can of cream of mushroom soup evenly over the top of the cheese. 4. Prepare one box of Stove Top stuffing according to box directions. Place the stuffing on the top of the soup. 5. Place casserole in the oven at 350 degrees for 1 hour. 6. Enjoy! Nutrition Information per Serving: 380 calories, 14 g total fat, 4.5 g saturated fat, 80 mg cholesterol, 1050 mg sodium, 26 g carbohydrates, 1 g fiber, 4 g sugar, 34 g protein

Directions: 1. Place raw chicken breasts in a single layer in the bottom of a casserole dish. 2. Cover with a thin layer of Swiss cheese. 3. Spread the can of cream of mushroom soup evenly over the top of the cheese. 4. Prepare box of Stove Top stuffing according to box directions. Place the stuffing on the top of the soup. 5. Place casserole in the oven at 350 degrees for 1 hour. 6. Enjoy! Nutrition Information per Serving: 280 calories, 10 g total fat, 2.5 g saturated fat, 75 mg cholesterol, 520 mg sodium, 13 g carbohydrates, 1 g fiber, 2 g sugar, 33 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. 3. Switch to a low-fat Swiss cheese and use slice/ breast instead of 1 slice/breast. Switch to a low-sodium cream of mushroom soup. Use only package of the stuffing.

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Company Breakfast Casserole. Adding bell peppers to this casserole adds vitamin C and fiber.
Name: Karen Chase (QRTP/QTRN) Story Behind the Recipe: Here is my recipe that was a family tradition for Christmas brunch. This year I made with vegetable protein "sausage" and the family still enjoyed it! Original Ingredients: Serves 8 1 pound bulk vegetarian sausage, cooked (can also use ham sausage or turkey sausage) 5 slices of bread, torn 6 eggs 1.5 cups milk 1 cup shredded cheese 1 teaspoon mustard salt/pepper to taste Healthy Alternative: Serves 8 1 pound bulk sausage, cooked (can use ham sausage, turkey sausage, vegetarian sausage) 5 slices of whole wheat bread, torn 3 eggs, 6 egg whites 1.5 cups skim milk 1 c. shredded low-fat cheese cup chopped bell peppers 1 teaspoon mustard pepper to taste

Directions: 1. Put bread in 13x9 inch casserole. Add sausage. 2. Mix eggs and milk and add remaining ingredients. Pour over meat/bread mixture. 3. Cover and refrigerate overnight. 4. Bake in cold oven set to 350 degrees for 40 minutes. Nutrition Information per Serving: 270 calories, 12 g total fat, 2.5 g saturated fat, 165 mg cholesterol, 920 mg sodium, 19 g carbohydrates, 1 g fiber, 5 g sugar, 24 g protein

Directions: 1. Put bread in 13x9 inch casserole. Add sausage. 2. Mix eggs and milk and add remaining ingredients. Pour over meat/bread mixture. 3. Cover and refrigerate overnight. 4. Bake in cold oven set to 350 degrees for 40 minutes. Nutrition Information per Serving: 240 calories, 8 g total fat, 1 g saturated fat, 85 mg cholesterol, 910 mg sodium, 19 g carbohydrates, 3 g fiber, 6 g sugar, 24 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe has already been revised slightly by using the vegetarian sausage and I like that the serving size is not too large. I would recommend the following to further add to the healthfulness: 1. Use whole wheat bread instead of white to increase fiber. 2. Use 3 whole eggs and 5 egg whites to reduce saturated fat. 3. Switch from regular cheese to a low-fat cheese to further reduce fat. 4. I recommend adding in some vegetables- try cup of mixed bell peppers- just buy frozen, chopped bell peppers and add in before baking. You could also use fresh, just chop and saut slightly before using. You could also use mushrooms, broccoli, spinach, tomatoes, onions or a vegetable of your choice.

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Cranberry Sauce Chicken. This protein-packed dish gets a makeover to reduce sodium.
Name: Heather Amy (QRTP/QTRN) Story Behind the Recipe: This is a simple yet tasty recipe. Original Ingredients: Serves 4 4 chicken breasts Cup Russian dressing 1 can cranberry sauce with berries 1 envelope dried onion soup Healthy Alternative: Serves 6 6 chicken breasts cup Russian dressing 1 can cranberry sauce with berries envelope dried onion soup

Directions: Mix last 3 ingredients and pour over chicken. Bake @350 for 30-40mins. Note: You can also make this with apricot jam instead of cranberry sauce and a different salad dressing. Nutrition Information per Serving: 390 calories, 6 g total fat, 1 g saturated fat, 70 mg cholesterol, 2100 mg sodium, 57 g carbohydrates, 3 g fiber, 30 g sugar, 29 g protein

Directions: Mix last 3 ingredients and pour over chicken. Bake @350 for 30-40mins. Note: You can also make this with apricot jam instead of cranberry sauce and a different salad dressing. Nutrition Information per Serving: 290 calories, 4.5 g total fat, 1 g saturated fat, 70 mg cholesterol, 810 mg sodium, 34 g carbohydrates, 2 g fiber, 20 g sugar, 28 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. Heather mentioned that she makes this with 4-6 breasts, and I would recommend stretching the sauce to make 6 servings. The sodium level for the original recipe is over of the recommended daily limit. In order to cut down on the sodium, only use of the onion soup packet.

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Crock Pot Mac and Cheese. A great source of bone building calcium!
Name: Susan Shadle (QRTP/QTRN) Story Behind the Recipe: This is one of my family's favorite recipes given to me by a co-worker here at Quintiles! Even my 2yr old loves it! We love the ease of preparation and the freedom of using the crock pot since we're busy on the go working parents. Original Ingredients: Serves 8 8 oz elbow macaroni, cooked and drained 3 cups shredded sharp cheese 1 12 oz can evaporated milk 2 eggs 1 cups milk 1 tsp salt Healthy Alternatives: Serves 8

8 oz cooked whole wheat elbow macaroni (such as Barilla) 3 cups reduced fat shredded cheddar cheese 1 Tbsp. olive oil 1 12 oz can evaporated skim milk 1/2 cup skim milk

Optional Ingredients:

Directions: 1. Cook macaroni according to package directions 2. Spray crock pot with non-stick cooking spray 3. Add cooked macaroni, 2 cups of cheese and all other ingredients and mix well. 4. Sprinkle last cup cheese on top of mixture. Cover & cook on low 5-6 hrs or until firm and brown around edges. Nutrition Information per Serving: 386 calories, 21 g fat calories, 21 g total fat, 12 g saturated fat, 116 mg cholesterol, 523 mg sodium, 29 g carbohydrates, 1 g fiber, 18 g sugar, 20 g protein

1 large red pepper, diced finely 1 medium sweet onion, diced finely 2 cups broccoli florets, cut into bite-sized pieces

Directions: 1. Cook pasta according to package directions. 2. Spray Crock Pot with nonstick cooking spray. 3. Add all of the ingredients to the slow cooker. Stir. Set on low and cook for 1 to 2 hours. Stir. 4. Cook on low another 1 to 2 hours, checking and stirring the macaroni and cheese to make sure it doesn't get overcooked. Nutrition Information per Serving (including optional ingredients): 249 calories, 5 g fat calories, 5 g total fat, 2 g saturated fat , 11 mg cholesterol, 332 mg sodium, 32 g carbohydrates, 4 g fiber, 15 g sugar, 20 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. Using low fat cheese, omitting the eggs, using skim milk and evaporated skim milk a. lowers the fat content from 21 g to 5 g per serving, b. lowers the saturated fat from 12 g to 2 g, c. lowers the cholesterol from 116 to 11 mg, d. and lowers the calories from 386 to 249 per serving. Adding broccoli, peppers and onions increases the fiber from 1 to 4 grams and doubles the vitamin

2.

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Crunchy Beef Casserole.

Name: Heather Paprstein (QATL/QLAB) Original Ingredients: Serves 8 1 pound lean ground beef (90% lean) 1-16 ounce box rotini noodles 1 large green pepper diced 1 small onion diced 1 can condensed cheese soup 1 large can diced tomatoes 1 large can french fried onions 2 tablespoons pepper 2 tablespoons seasoned salt Healthy Alternatives: Serves 8 1 pound lean ground beef (95% lean) 1-16 ounce box whole wheat noodles 1 large green pepper diced 1 small onion diced 1-8 ounce can condensed cheese soup 1-16 ounce can diced tomatoes, no sodium added 1-6 ounce can french fried onions 2 tablespoon pepper Mrs. Dash seasoning salt to taste

Directions: 1. Preheat oven to 350 degrees while browning ground beef and cooking noodles as directed. 2. Drain tomatoes and noodles. 3. Mix cooked beef (drain off fat), cooked noodles, diced green pepper, diced onion, cheese soup, drained tomatoes, 1/3 can of fried onions, pepper, and salt in large bowl. 4. Spray 9x13 pan with non-stick cooking spray and spread mixture evenly in pan. Cook at 350 degrees for 20-30 minutes. 5. Top with remaining fried onions. Nutrition Information per Serving: 510 calories, 18 g total fat, 8 g saturated fat, 106 mg cholesterol, 2625 mg sodium, 63 g carbohydrates, 4 g fiber, 32 g sugar, 24 g protein

Directions: 1. Preheat oven to 350 degrees while browning ground beef and cooking noodles as directed. 2. Drain tomatoes and noodles. 3. Mix cooked beef, cooked noodles, diced green pepper, diced onion, cheese soup, drained tomatoes, 1/3 can of fried onions, pepper, and salt in large bowl. 4. Spray 9x13 pan with non-stick cooking spray and spread mixture evenly in pan. Cook at 350 degrees for 20-30 minutes. 5. Top with remaining fried onions. Nutrition Information per Serving: 371 calories, 8 g total fat, 4 g saturated fat, 43 mg cholesterol, 319 mg sodium, 55 g carbohydrates, 7 g fiber, 28 g sugar, 24 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. Using no added salt tomatoes and removing the seasoning salt from the recipe reduces the sodium by almost 2300 mg per serving! The American Heart Association recommends we consume 2400 mg sodium per day, 1 serving of the original version of this recipe exceeded that. Replacing the seasoning salt with Mrs Dash keeps the flavor but removes almost 2000 mg of sodium per serving. Using extra lean ground beef and reducing the quantity of fried onions reduces the calories, fat and saturated fat in this recipe. This recipe could also be made with extra lean ground turkey breast and have about the same nutritional value. You could try low-fat broccoli cheese soup instead of cheese soup for variety and to further reduce the fat to 5 grams per serving and the calories to 340 per serving.

2. 3. 4.

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Crustless Quiche. This quiche provides lots of health-promoting nutrients from the broccoli and is also rich in calcium.
Name: Brandon McGuire (QRTP/QTRN) Story Behind the Recipe: This recipe is from my mother, very simple, and worked very well when her and my father were on the Atkins diet. Original Ingredients: Serves 6 8 ounces Light Swiss Cheese (Shredded) 10 slices Turkey Bacon (chopped) 4 ounces Broccoli florets (small florets) 1/2 medium white or yellow Onion (chopped) 6 large Eggs Beaten 1 Cup Sour Cream Salt & Pepper Nutmeg, optional flour Healthy Alternative: Serves 6 8 ounces Light Swiss Cheese (Shredded) 6 slices Turkey Bacon (chopped) 6 ounces Broccoli florets (small florets) 1/2 medium white or yellow Onion (chopped) 3 large eggs & 5 egg whites, beaten 1 cup low-fat sour cream Salt & Pepper Nutmeg, optional flour

Directions: 1. Keep a small amount of shredded Swiss cheese aside. 2. 8 or 9 inch pie or quiche pan - coated w/ cooking spray - dust with flour (knock flour around to stick to spray) 3. Combine all ingredients, dash of salt, pepper and nutmeg if desired, pour into dish, sprinkle remaining Swiss cheese. 4. Bake at 375 for 40-45 minutes Nutrition Information per Serving: 390 calories, 29 g total fat, 12 g saturated fat, 300 mg cholesterol, 720 mg sodium, 7 g carbohydrates, 1 g fiber, 4 g sugar, 28 g protein

Directions: 1. Keep a small amount of shredded Swiss cheese aside. 2. 8 or 9 inch pie or quiche pan - coated w/ cooking spray - dust with flour (knock flour around to stick to spray) 3. Combine all ingredients, dash of salt, pepper and nutmeg if desired, pour into dish, sprinkle remaining Swiss cheese. 4. Bake at 375 for 40-45 minutes Nutrition Information per Serving: 290 calories, 18 g total fat, 7 g saturated fat, 165 mg cholesterol, 530 mg sodium, 11 g carbohydrates, 1 g fiber, 5 g sugar, 25 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: A few minor revisions can shave off saturated fat and calories while still maintaining a final product very similar to the original. 1. Decrease the turkey bacon to 6 slices to cut down on saturated fat. 2. Slightly increase the amount of broccoli to increase important nutrients like fiber and vitamin C. 3. Use 3 whole eggs and 5 egg whites to cut down on saturated fat. 4. Switch to a low-fat sour cream to further cut saturated fat and calories.

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Curry Sausage Rice. The revised dish remains flavorful, but adds health-promoting nutrients, including vitamin C & fiber.
Name: Lorne Cheeseman (QRTP/QTRN) Original Ingredients: Serves 6 2 cup Rice 4 cups water 2 bars of curry paste 2 carrots sliced or diced 2 sticks celery sliced or diced 3-4 spicy italian sausage (frozen and then sliced into bite size pieces) Healthy Alternative: Serves 8 Directions: 1. Add ingredients together stir to mix in a large pot. 2. Bring to a boil while frequently mixing (ensure the curry paste is dissolved). 3. Simmer until the rice is cooked through & soft. Nutrition Information per Serving: 370 calories, 170 g fat calories, 19 g total fat, 6 g saturated fat, 40 mg cholesterol, 1310 mg sodium, 37 g carbohydrates, 1 g fiber, 1 g sugar, 4 g protein, 4% vitamin C 2 cups brown rice 4 cups water 2 bars of curry paste 2 carrots sliced or diced 2 sticks celery sliced or diced 3-4 spicy italian sausage (frozen and then sliced into bite size pieces) 3 cups broccoli

Directions: 1. Add ingredients together stir to mix in a large pot. 2. Bring to a boil while frequently mixing (ensure the curry paste is dissolved). 3. Simmer until the rice is cooked through & soft. Nutrition Information per Serving: 350 calories, 130 g fat calories, 15 g total fat, 4.5 g saturated fat, 30 mg cholesterol, 1000 mg sodium, 42 g carbohydrates, 4 g fiber, 2 g sugar, 6 g protein, 70% vitamin C

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. Switch from white rice to brown rice to add fiber. Lorne mentioned sometimes adding in broccoli. I recommend adding broccoli. This not only increases health-promoting nutrients such as vitamin C & fiber, but also increases the volume of the dish, meaning the serving size can be increased from 6 to 8.

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Delicious Apple Sandwich. The apples add fiber and using a whole-wheat bread adds even more.
Name: Amy Dickinson (Home/Field Based) Story Behind the Recipe: Here is one of my favorites... Original Ingredients: Serves 2 1 Braeburn apple onion 4 slices sourdough bread 2 tablespoons brie cheese spread 1/8 cup apple juice Healthy Alternative: Serves 2 1 Braeburn apple onion 4 slices whole wheat sourdough bread 2 tablespoons reduced fat brie cheese spread 1/8 cup apple juice cup arugula

Directions: 1. Chop 1/4 onion into small pieces and saut in apple juice until onions are soft. 2. Cut Braeburn apple into thin slices. 3. Spray bread with olive oil cooking spray. 4. Spread 1 tablespoon of brie cheese spread onto sourdough bread and add apples and onions. 5. Brown bread and melt cheese. 6. Serve immediately. Nutrition Information per Serving: 270 calories, 6 g total fat, 2.5 g saturated fat, 15 mg cholesterol, 520 mg sodium, 47 g carbohydrates, 4 g fiber, 11 g sugar, 8 g protein

Directions: 1. Chop 1/4 onion into small pieces and saut in apple juice until onions are soft. 2. Cut Braeburn apple into thin slices. 3. Spray bread with olive oil cooking spray. 4. Spread 1 tablespoon of brie cheese spread onto sourdough bread and add apples, onions, and arugula. 5. Brown bread and melt cheese. 6. Serve immediately. Nutrition Information per Serving: 260 calories, 4 g total fat, 1 g saturated fat , 10 mg cholesterol, 350 mg sodium, 44 g carbohydrates, 6 g fiber, 14 g sugar, 8 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. 3. Change to a whole wheat bread to increase whole grain/ fiber content. Switch to a reduced fat brie spread to reduce the saturated fat content. Add in greens such as arugula or spinach.

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Different Macaroni & Cheese. A childhood favorite with a twist.

Name: Michelle Maxon (QOPK) Original Ingredients: Serves 4 1 cup macaroni, dry 1 cup sour cream 1 cup Velveeta, diced 1 cup cottage cheese 2 eggs, slightly beaten 1 1/2 cups shredded cheddar cheese Directions: 1. Cook macaroni and drain. 2. Combine remaining ingredients. Add salt and pepper, if desired. 3. Add cooked macaroni to this mixture and stir well. 4. Pour into greased casserole dish. Bake at 350 degrees for 45 minutes or until slightly browned and bubbly. Nutrition Information per Serving: 649 calories, 42 g total fat, 26 g saturated fat, 225 mg cholesterol, 1402 mg sodium, 30 g carbohydrates, 1 g fiber, 5 g sugar, 36 g protein Healthy Alternative: Serves 6 1 cup whole wheat macaroni, dry 1/2 cup fat free sour cream 1/2 cup Velveeta, diced 1/2 cup low fat cottage cheese 4 egg whites, slightly beaten cup shredded reduced fat cheddar cheese Directions: 1. Cook macaroni and drain. 2. Combine remaining ingredients. Add salt and pepper, if desired. 3. Add cooked macaroni to this mixture and stir well. 4. Pour into greased casserole dish. Bake at 350 degrees for 45 minutes or until slightly browned and bubbly Nutrition Information per Serving: 220 calories, 8.5 g total fat, 5.5 g saturated fat, 33 mg cholesterol, 856 mg sodium, 22 g carbohydrates, 1.5 g fiber, 4 g sugar, 15 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: Making a few small changes to your favorite childhood foods can make any dish healthy and delicious. I would suggest: 1. Using whole wheat noodles to increase the fiber and nutrition content. 2. Substituting fat free sour cream and cottage cheese for the regular to cut the fat. 3. Try using twice the egg whites than regular eggs to cut the cholesterol but still bind the dish together. 4. Choosing reduced fat cheese helps to further improve the nutrition of this dish.

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Easy Mac and Cheese. A comfort-food favorite gets an additional nutrition makeover. A few tweaks cut fat in half, increase fiber and add in vitamin C.
Name: LaDonna Hector-Bethea (QRTP/QTRN) Story Behind the Recipe: I made up this recipe because my husband and son love macaroni and cheese, but the recipe I usually made was an artery-clogger. I was experimenting one day and accidentally put cream of chicken in the macaroni instead of cheese sauce. We actually liked the new taste much more, so I continued to make it that way and also changed to whole wheat pasta over time. Original Ingredients: Serves 6 1 small bag of whole wheat elbow pasta 1 can cream of chicken soup 1/2 cup of milk (I use 2%) 1/2 stick of margarine 1- 16 oz bag of cheese (I use sharp cheddar) 1 tablespoon of sugar (optional) pepper and seasoning salt to taste Olive oil Healthy Alternatives: Serves 6 1 small bag of whole wheat elbow pasta 1 can cream of chicken soup 1/2 cup of milk (I use 2%) 3 tbsp butter 3 cups chopped broccoli, steamed or defrosted frozen broccoli florets (make sure broccoli is drained before using) 1- 16 oz bag low-fat, sharp cheddar cheese pepper and seasoning salt to taste

Directions: 1. Preheat the oven to 350 degrees. 2. Boil pasta according to directions. 3. Drain off water and stir in margarine, pepper, seasoning salt, sugar, milk, soup and half the package of cheese. 4. Drizzle olive oil in bottom of shallow baking dish. 5. Allow dish to warm and then pour in your macaroni mixture. Top with remaining cheese and bake until lightly brown. 6. Serve warm. Nutrition Information per Serving: 510 calories, 350 g fat calories, 39 g total fat, 19 g saturated fat, 85 mg cholesterol, 970 mg sodium, 17 g carbohydrates, 1 g fiber, 4 g sugar, 23 g protein, 0% vitamin C

Directions: 1. Preheat the oven to 350 degrees. 2. Boil pasta according to directions. 3. Drain off water and stir in butter, pepper, seasoning salt, sugar, milk, soup, broccoli (or other vegetable), and half the package of cheese. 4. Spray a shallow baking dish with nonstick spray. 5. Pour your macaroni mixture into the dish. Top with remaining cheese and bake until lightly brown. 6. Serve warm. Nutrition Information per Serving: 320 calories, 140 g fat calories, 15 g total fat, 8 g saturated fat , 35 mg cholesterol, 910 mg sodium, 21 g carbohydrates, 4 g fiber, 3 g sugar, 24 g protein, 80% vitamin C

Tips from Allison Stevens, LiveHealthier Registered Dietitian: It was great to see that LaDonna was already using whole-wheat pasta and low-fat milk. However, I still would make the following suggestions: 1. The cheese and margarine contribute a lot of calories and saturated fats (the unhealthier fats). In order to make the recipe more nutritious, I would recommend using a low-fat, sharp cheddar; Instead of the margarine, use 3 tbsp butter. 2. Also, eliminate the sugar and use nonstick spray instead of olive oil for the pan. 3. I also recommend adding in 3 cups of broccoli. Or instead of broccoli, try other vegetables such as peas, spinach, asparagus, etc.

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Easy Pot Roast. This recipe includes onions, potatoes, celery, and carrots, ensuring a wide array of vitamins, minerals, and antioxidants.
Name: Mary Isaac (QRTP/QTRN) Story Behind the Recipe: This is just something I enjoy making for my family. Original Ingredients: Serves 5-6 3 1/2 - 4 pounds of beef shoulder or boneless chuck roast 1 cup of chicken broth 1 packet of dry onion soup mix 1 packet of brown gravy 1 packet of dry Italian seasoning 1 medium onion, sliced 5 -6 russet potatoes, cut into quarters 1 cup of celery, chopped 2 cups of carrots Healthy Alternative: Serves 10 2 pounds of beef shoulder or chuck roast, all visible fat removed 1 cup of low-sodium chicken broth 1 packet of dry onion soup mix 1/8 cup salt-free Italian seasoning 2 medium onion, sliced 6 russet potatoes, cut into quarters 2 cups of celery, chopped 3 cups of carrots, chopped

Directions: 1. Place roast in crock pot. Pour in chicken broth. 2. Sprinkle roast with brown gravy mix, then Italian seasoning mix and finally onion soup mix. 3. Put potatoes and onions around roast. 4. Cover with celery and carrots. 5. Cover and cook in crock pot on low for 6 - 8 hours. Nutrition Information per Serving (assuming 5 servings): 1550 calories, 101 g total fat, 41 g saturated fat, 315 mg cholesterol, 2020 mg sodium, 64 g carbohydrates, 8 g fiber, 7 g sugar, 91 g protein

Directions: 1. Place roast in crock pot. Pour in chicken broth. 2. Sprinkle roast with seasonings. 3. Put potatoes and onions around roast. 4. Cover with celery and carrots. 5. Cover and cook in crock pot on low for 6 - 8 hours.

Nutrition Information per Serving: 380 calories, 15 g total fat, 6 g saturated fat, 75 mg cholesterol, 610 mg sodium, 34 g carbohydrates, 5 g fiber, 5 g sugar, 27 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: The primary problem with this recipe is the serving size. A 4-pound roast yields a minimum of 16 servings. The flavoring packets add in loads of sodium. I would recommend the following revisions: 1. Change to a 2 pound roast and choose a lean piece with all visible fat removed. 2. Use a low-sodium chicken broth. 3. Use only 1 packet of seasoning. You can use any salt-free seasoning, for example, many Italian seasoning mixes are salt-free. 4. Increase the amount of the vegetables used, feel free to increase the amounts of vegetables more than I suggested. You could also add in additional vegetables such as sweet potatoes or mushrooms. 5. Increase the yield of the dish to 10 servings.

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Enchiladas. A traditional Mexican dish for vegetarians and carnivores alike.

Name: Sally Haas-Smith (QNYK) Story Behind the Recipe: I don't eat meat, so this is a remake of a chicken and cream cheese recipe. I tested this out on a carnivore who didn't know what tofu was and got good reviews :o) Original Ingredients: Serves 8 8 ounce package Tempeh cut in bite sized pieces marinated in lime juice and crushed garlic. 8 oz Tofu mashed 2 tsp dried cilantro or 3Tbs chopped fresh 1 can diced tomatoes with green chilies 8 oz shredded cheddar cheese 8 burrito sized tortillas 2- 8 ounce cans of green enchilada sauce. Healthy Alternative: Serves 8 8 ounce package Tempeh cut in bite sized pieces marinated in lime juice and crushed garlic. 8 oz Tofu mashed 2 tsp dried cilantro or 3Tbs chopped fresh 1 can diced tomatoes with green chilies 8 oz shredded reduced fat cheddar cheese 8 small whole wheat tortillas 2- 8 ounce cans of green enchilada sauce.

Directions: 1. Brown Tempeh slightly in olive oil. 2. Mash tofu and combined with cilantro and tomatoes with green chilies. 3. Add Tempeh to tofu mash. 4. Add shredded cheddar cheese to Tempeh and tofu mash. 5. Fill 8 burrito sized tortillas and place seam down in 9x 13 pan/baking dish 6. Pour cans of green enchilada sauce over enchiladas. Cover and bake 350 degrees for 20-25 min. 7. Cover top with remainder of cheese. Bake 5 minutes uncovered to melt cheese. Nutrition Information per Serving: 487 calories, 17 g total fat, 6 g saturated fat, 15 mg cholesterol, 1156 mg sodium, 64 g carbohydrates, 4 g fiber, 3 g sugar, 19 g protein

Directions: 1. Brown Tempeh slightly in olive oil. 2. Mash tofu and combined with cilantro and tomatoes with green chilies. 3. Add Tempeh to tofu mash. 4. Add shredded cheddar cheese to Tempeh and tofu mash. 5. Fill 8 burrito sized tortillas and place seam down in 9x 13 pan/baking dish 6. Pour cans of green enchilada sauce over enchiladas. Cover and bake 350 degrees for 20-25 min. 7. Cover top with remainder of cheese. Bake 5 minutes uncovered to melt cheese. Nutrition Information per Serving: 202 calories, 8 g total fat, 3 g saturated fat, 15 mg cholesterol, 974 mg sodium, 20 g carbohydrates, 9 g fiber, 3 g sugar, 13 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: This is a healthy recipe to start out with, but a little high in the fat department. I would suggest: 1. Substitute the regular cheese for reduced fat cheese this cuts the fat by at least 50%. 2. Try using smaller tortillas, and the whole wheat variety. This will cut some of the calories but add fiber at the same time.

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Fantastic Fish and Vegetable Dinner.

Name: Sean Bhowmik (QRTP/QTRN) Story Behind the Recipe: I created this recipe because I thought it would be easy and healthy!! Original Ingredients: Serves 2 1 green pepper 1 small zucchini 1 medium tomato 2 tablespoons Olive Oil Dash of cilantro Dash of chili pepper Dash of salt 1 teaspoon turmeric powder 2 Tilapia fish fillets 1 cup brown rice Healthy Alternatives: Serves 2 1 green pepper 1 small zucchini 1 cup shredded carrots 1 medium tomato 1 cup white beans no salt added 2 tablespoons Olive Oil Dash of cilantro Dash of chili pepper Dash of salt 1 teaspoon turmeric powder 2 Tilapia fish fillets

Directions: 1. Cut vegetables into small pieces and place in a bowl. 2. Toss with olive oil, cilantro, salt, chili pepper, and turmeric powder. 3. Place fish in glass baking dish and add mixture. Cover dish with aluminum foil. 4. Bake at 400 degrees for approximately 45-60 minutes. 5. Serve over brown rice. Nutrition Information per Serving: 410 calories, 150 calories from fat, 17 g total fat, 2.5 g saturated fat, 85 mg cholesterol, 310 mg sodium, 31 g carbohydrates, 4 g fiber, 4 g sugar, 35 g protein

Directions: 1. Cut pepper, zucchini, and tomato into small pieces and place in a bowl with beans. 2. Toss with olive oil, cilantro, salt, chili pepper, and turmeric powder. 3. Place fish in glass baking dish and add mixture. Cover dish with aluminum foil. 4. Bake at 400 degrees for approximately 45-60 minutes. Nutrition Information per Serving: 450 calories, 150 calories from fat, 16 g total fat, 2.5 g saturated fat, 85 mg cholesterol, 350 mg sodium, 36 g carbohydrates, 10 g fiber, 7 g sugar, 42 g protein

Tips from Maggie Meyer, LiveHealthier Registered Dietitian: 1. 2. 3. 4. This was a wonderful recipe to begin with, as it was easy to prepare and really nutrient dense with heart healthy Omega-6 fatty acids! The addition of shredded carrots increased Vitamin A by seven-fold, which is great for those eyes! Substituting white beans for the brown rice more than doubled dietary fiber, especially soluble fiber, which research shows is promising for lowering cholesterol. If your grocer is out of Tilapia, choose any type of white fish, such as sole, flounder , cod, trout, sea bass, or halibut. Or, you may even substitute Salmon to really boost your Omega-6 fatty acid intake!

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Fish Tagine with Tomatoes, Capers, and Cinnamon. Fish is an excellent protein choice, and contains healthy vitamins and minerals. Low-fat halibut offers a variety of vitamins and minerals, including selenium, phosphorus, and magnesium.
Name: Michael Phinney (QNYK) Original Ingredients: Serves 6 Active time: 10 min Start to finish: 25 min 3/4 teaspoon ground cumin 1/4 cup extra-virgin olive oil 1 (15-ounce) can stewed tomatoes, chopped 1 1/2 tablespoons drained capers 1/2 teaspoon cinnamon teaspoon salt teaspoon pepper 4 (6-ounce) pieces hake or halibut fillet (about 1-inch-thick) Healthy Alternative: Serves 6 Active time: 10 min Start to finish: 25 min 3/4 teaspoon ground cumin 1/4 cup extra-virgin olive oil 1 (15-ounce) can stewed tomatoes, chopped 1 1/2 tablespoons drained capers 1/2 teaspoon cinnamon teaspoon salt teaspoon pepper 4 (6-ounce) pieces hake or halibut fillet (about 1-inch-thick)

Directions: 1. Heat cumin in oil in a 12-inch heavy skillet over medium heat, stirring occasionally, until fragrant, about 1 minute. 2. Stir in tomatoes, capers, cinnamon, and 1/4 teaspoon each of salt and pepper and simmer, uncovered, stirring occasionally, until thickened, about 10 minutes. 3. Pat fish dry and sprinkle with 1/4 teaspoon each of salt and pepper, then add to skillet. 4. Cover and simmer until fish is just cooked through, 7 to 10 minutes. Nutrition Information per Serving: 340 calories, 14 g total fat, 2 g saturated fat, 70 mg cholesterol, 540 mg sodium, 4 g carbohydrates, 0 g fiber, 2 g sugar, 46 g protein

Directions: 1. Heat cumin in oil in a 12-inch heavy skillet over medium heat, stirring occasionally, until fragrant, about 1 minute. 2. Stir in tomatoes, capers, cinnamon, and 1/4 teaspoon each of salt and pepper and simmer, uncovered, stirring occasionally, until thickened, about 10 minutes. 3. Pat fish dry and sprinkle with 1/4 teaspoon each of salt and pepper, then add to skillet. 4. Cover and simmer until fish is just cooked through, 7 to 10 minutes. Nutrition Information per Serving: 340 calories, 14 g total fat, 2 g saturated fat, 70 mg cholesterol, 310 mg sodium, 4 g carbohydrates, 0 g fiber, 2 g sugar, 46 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This dish uses heart healthy olive oil and fish, the only nutritional drawback with this recipe is the sodium level. Each serving contains nearly of your days worth of sodium. The culprits are the canned tomatoes, capers, and added salt. I would recommend the following to decrease the sodium: 1. Choose stewed tomatoes with no added salt. 2. Lower the amount of salt added to no more than teaspoon of salt.

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French Toast Casserole. Start your morning out with a healthy meal.
Name: Julie Atkins (QRTP/QTRN) Original Ingredients: Serves 6 cup melted butter 1- cups of brown sugar 1 teaspoon cinnamon French bread, day old and sliced 1thick about 12 slices 8 eggs, beaten 2 cups of milk 1/8 teaspoons salt Healthy Alternative: Serves 4 cup melted Light Smart Balance 1- cups of brown sugar 1 teaspoon cinnamon Whole Wheat French bread, day old and sliced 1thick about 12 slices 16 egg whites, beaten 2 cups of skim milk 1/8 teaspoon salt

Directions: 1. In small bowl, mix together melted butter, brown sugar, and cinnamon. 2. Press this mixture in the bottom of a sprayed 9x13 cake pan. Place French bread slices over this mixture, pressing pieces tightly together to hold them in place. 3. In separate bowl, beat eggs, milk, and salt. Carefully pour over bread, making sure the bread stays on the bottom of the pan and does not float. 4. Cover tightly and refrigerate overnight. 5. Bake in 350 degree oven for 45 minutes. Cool for 5 minutes, and then cut into small pieces. Flip pieces onto plates to serve 6 to 8. Nutrition Information per Serving: 670 calories, 27 g total fat, 14 g saturated fat, 334 mg cholesterol, 702 mg sodium, 91 g carbohydrates, 2 g fiber, 54 g sugar, 17 g protein

Directions: 1. In small bowl, mix together melted Smart Balance spread, brown sugar, and cinnamon. 2. Press this mixture in the bottom of a sprayed 9x13 cake pan. Place Whole Wheat French bread slices over this mixture, pressing pieces tightly together to hold them in place. 3. In separate bowl, separate egg whites and beat eggs, milk, and salt. Carefully pour over bread, making sure the bread stays on the bottom of the pan and does not float. 4. Cover tightly and refrigerate overnight. 5. Bake in 350 degree oven for 45 minutes. Cool for 5 minutes, and then cut into small pieces. Flip pieces onto plates to serve 6 to 8. Nutrition Information per Serving: 446 calories, 9 g total fat, 2.5 g saturated fat, 1 mg cholesterol, 774 mg sodium, 73 g carbohydrates, 3 g fiber, 39 g sugar, 18 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: A delicious way to start your morning, making a few substitutions makes it healthy too! 1. Substitute Light Smart Balance spread for the melted butter. 2. Using whole wheat French bread increases the fiber in this recipe. 3. Using skim milk and egg whites helps to further decrease the fat and calories.

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Goat Cheese Stuffed Chicken. In addition to being a good source of calcium, goat cheese also contains protein, phosphorus, riboflavin and potassium.
Name: Pamela Pitchford (QRTP/QTRN) Original Ingredients: Serves 4 4 boneless chicken breast halves, skinned 1/2 cup fresh goat cheese (such as Montrachet) (about 4 ounces) 2 green onions, thinly sliced 3 basil leaves, shredded or 1 teaspoon dried, crumbled Salt and freshly ground pepper 1 egg, beaten to blend 1/2 cup dry breadcrumbs 2 tablespoons unsalted butter melted Healthy Alternative: Serves 4 4 boneless chicken breast halves, skinned 3 ounces fresh goat cheese (such as Montrachet) 2 green onions, thinly sliced 3 basil leaves, shredded or 1 teaspoon dried, crumbled Salt and freshly ground pepper 1 egg, beaten to blend 1/2 cup dry breadcrumbs 2 tablespoons olive oil

Mushroom Wine Sauce: 1/4 cup unsalted butter 1/2 pound mushrooms, sliced 1/4 cup dry white wine 2/3 cup chicken stock or canned low-salt broth 4 tablespoons chilled unsalted butter, cut into 4 pieces Salt and pepper Directions: 1. Preparation for chicken: Preheat oven to 350F. Pound chicken between sheets of waxed paper to thickness of 1/4 inch using meat mallet. Pat chicken dry. 2. Combine cheese, green onions and basil in small bowl. Season with salt and pepper. Spread cheese mixture lengthwise over half of each chicken piece. Tuck short ends in. Roll chicken up, starting at one long side, into tight cylinders. Tie ends with string to secure. Dip chicken in egg, allowing excess to drip into bowl. Roll in breadcrumbs, shaking off excess. (Can be prepared 4 hours ahead. Refrigerate.) 3. Place chicken in 8-inch square baking dish. Pour 2 tablespoons melted butter over. Bake until cooked through, about 20 minutes. 4. For sauce: Meanwhile, melt 1/4 cup butter in heavy large skillet over medium heat. Add mushrooms and saut until tender, about 8 minutes. Add wine and boil 3 minutes. Add stock and boil until liquid is reduced by half, about 6 minutes. Remove from heat and swirl in 4 tablespoons cold butter 1 piece at a time. Season sauce with salt and freshly ground pepper. 5. Remove string from chicken. Cut rolls crosswise into 1/2-inch-thick rounds. Fan on plates. Serve immediately, passing sauce separately. Nutrition Information per Serving: 560 calories, 12 g total fat, 23 g saturated fat, 205 mg cholesterol, 760 mg sodium, 13 g carbohydrates, 1 g fiber, 2 g sugar, 39 g protein

Mushroom Wine Sauce: 1/8 cup unsalted butter 1/2 pound mushrooms, sliced 1/8 cup dry white wine 1/3 cup chicken stock or canned low-salt broth 1 tablespoons chilled unsalted butter, cut into 4 pieces Salt and pepper Directions: 1. Preparation for chicken: Preheat oven to 350F. Pound chicken between sheets of waxed paper to thickness of 1/4 inch using meat mallet. Pat chicken dry. 2. Combine cheese, green onions and basil in small bowl. Season with salt and pepper. Spread cheese mixture lengthwise over half of each chicken piece. Tuck short ends in. Roll chicken up, starting at one long side, into tight cylinders. Tie ends with string to secure. Dip chicken in egg, allowing excess to drip into bowl. Roll in breadcrumbs, shaking off excess. (Can be prepared 4 hours ahead. Refrigerate.) 3. Place chicken in 8-inch square baking dish. Pour 2 tablespoons melted butter over. Bake until cooked through, about 20 minutes. 4. For sauce: Meanwhile, melt 1/4 cup butter in heavy large skillet over medium heat. Add mushrooms and saut until tender, about 8 minutes. Add wine and boil 3 minutes. Add stock and boil until liquid is reduced by half, about 6 minutes. Remove from heat and swirl in 4 tablespoons cold butter 1 piece at a time. Season sauce with salt and freshly ground pepper. 5. Remove string from chicken. Cut rolls crosswise into 1/2-inch-thick rounds. Fan on plates. Serve immediately, passing sauce separately. Nutrition Information per Serving: 420 calories, 24 g total fat, 10 g saturated fat, 145 mg cholesterol, 450 mg sodium, 13 g carbohydrates, 2 g fiber, 3 g sugar, 37 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe already has a few healthy modifications, for example, removing the skin from the chicken and using a lowsodium chicken broth. However, the recipe still has more than a days worth of saturated fat, primarily from the butter. Here are some suggestions to improve the healthfulness of this dish:

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1. 2. 3. 4. 5.

Switch from plan bread crumbs to whole wheat bread crumbs to add fiber. Use 3 ounces of goat cheese instead of 4 ounces. Where possible, use olive oil instead of butter for a healthier fat source. Make of the rich sauce, finishing with even less butter. Keep added salt to less than teaspoon total.

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Goulash. Substituting some of the meat for a vegetable or beans can increase fiber and vitamins.
Name: Jill Klassy (ClinOps) Story Behind the Recipe: This is my Grandmother's recipe and our whole family loves it. The recipe was placed in a group recipe book and was one of the first recipes that I made myself as a child. Original Ingredients: Serves 4 1 pound hamburger 1 onion 1 1/2 teaspoon oregano 1 quart canned tomatoes 1 1/2 cup elbow macaroni Healthy Alternative: Serves 4 1/2 pound hamburger 1- 10 ounce package mushrooms, sliced 1 onion, chopped 1 1/2 teaspoon oregano 1 quart canned tomatoes 1 1/2 cup whole wheat elbow macaroni

Directions: 1. Cook macaroni and drain. 2. Brown hamburger and onion, add oregano. 3. Add tomatoes, macaroni and salt / pepper. 4. Simmer 3/4 hour. Nutrition Information per Serving: 410 calories, 14 g total fat, 5 g saturated fat, 95 mg cholesterol, 660 mg sodium, 33 g carbohydrates, 4 g fiber, 10 g sugar, 36 g protein

Directions: 1. Cook macaroni and drain. 2. Brown hamburger, drain. Add onion, mushrooms, add oregano. 3. Add tomatoes, macaroni and salt / pepper. 4. Simmer 3/4 hour. Nutrition Information per Serving: 310 calories, 8 g total fat, 2.5 g saturated fat, 50 mg cholesterol, 630 mg sodium, 35 g carbohydrates, 7 g fiber, 10 g sugar, 23 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. Substitute of the hamburger with vegetables to reduce saturated fat and calories. Here I recommend mushrooms as they have a meaty taste and would go with the dish. You could also substitute half of the meat with beans. These swaps would all increase fiber and healthful nutrients. Use a whole-wheat macaroni to further increase fiber.

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Goulash. Using soy protein adds fiber & protein to this easy, tasty dish.
Name: Dawn Muscolino (QSND) Story Behind the Recipe: Here is my husband's favorite quick dinner recipe. Original Ingredients: Serves 8-10 1 package macaroni & cheese 1 package frozen crumbled soy meat 1 chopped onion 1 package frozen corn 1 can low-sodium crushed tomatoes 1 can low-sodium tomato sauce

Directions: 1. Pre heat oven to 375. Prepare macaroni & cheese as directed on the box. While water is waiting to boil, heat up chopped onions on stove and frozen soy meat. 2. Once macaroni and soy meat is ready, in a greased casserole pan, layer as follows: soy meat, tomato sauce, corn, crushed tomatoes, macaroni & cheese. 3. Put in oven for approx. 30 minutes (or until heated through). Nutrition Information per Serving: 180 calories, 4 g total fat, 1 g saturated fat, 5 mg cholesterol, 370 mg sodium, 26 g carbohydrates, 5 g fiber, 4 g sugar, 11 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: This dish is already quite healthy, using soy meat, vegetables, and low-sodium products when possible. 1. When choosing a macaroni & cheese, look for one with whole wheat noodles and lower sodium content. 2. You could add in more vegetables to increase the nutrients in this dish, for example, layer in frozen broccoli or spinach.

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Grandma Violets Cabbage Rolls. Cabbage is rich in folate, potassium and magnesium.
Name: Brandon McGuire (QRTP/QTRN) Story Behind the Recipe: This recipe is from my Grandmother Violet in the Upper Peninsula of Michigan. She sent them to me when I was in college. Most of the time, my friends and I would eat them cold as we couldn't wait long enough to heat them up in the microwave. They can be eaten with any kind of sauce you like. I even had friends dipping them in Ketchup or Ranch. We call them "Cabbage Rags", but I wasn't sure if that would be an enticing recipe name. Regardless of the name, these are definitely a comfort food! Original Ingredients: Serves 8-10 Filling: (make 1 day prior) 2 pounds lean ground beef 1 head cabbage (chopped, larger chop than coleslaw) 1 large white or yellow onion (chopped) 1/4 cup chives (chopped) 2 tablespoons chopped garlic (fresh is better) 1 1/2 teaspoon celery seed 1 1/2 teaspoon ground caraway salt & pepper to taste Dough: 1 loaf frozen bread dough (thaw day needed) flour for dusting olive oil or melted butter for brushing on top Directions: 1. Preparation of filling (1 day prior): Combine ground beef, chopped cabbage, chopped onion, and garlic and chives in a large pot, add small amount of water or beef stock if needed periodically when cooking mixture down approximately 45 minutes over medium heat. 2. Last 15 minutes add celery seed, caraway seed, and Salt/Pepper to taste. Mixture should have "filling" consistency. Drain any excess juices, chill overnight. 3. Using scissors, cut thawed bread dough into 8 - 10 pieces. 4. Roll out individual pieces, divide filling onto each roll, pinch close dough around the filling. 5. Put Cabbage Rolls on greased cookie sheet or baking pan about 1-2 inches apart. 6. Brush with Olive Oil or Butter - let sit for 10 minutes to rest. 7. Bake at 350 degrees for 15-20 minutes (golden brown). Let cool slightly and enjoy. 8. Serve with anything you prefer....my favorites are gravy or tomato sauce. Nutrition Information per Serving (does not include any dipping sauce): 371 calories, 13 g total fat, 6 g saturated fat, 65 mg cholesterol, 931 mg sodium, 37 g carbohydrates, 2 g fiber, 10 g sugar, 25 g protein Healthy Alternatives: Serves 12 Filling: (make 1 day prior) 2 pounds lean ground turkey breast 1 head cabbage (chopped, larger chop than coleslaw) 1 large white or yellow onion (chopped) 1/4 cup chives (chopped) 2 tablespoons chopped garlic (fresh is better) 1 1/2 teaspoon celery seed 1 1/2 teaspoon ground caraway 1 tsp salt pepper to taste Dough: 1 loaf frozen bread dough (thaw day needed) cup flour for dusting 1 tablespoon melted butter for brushing on top Directions: 1. Preparation of filling (1 day prior): Combine ground beef, chopped cabbage, chopped onion, and garlic and chives in a large pot, add small amount of water or beef stock if needed periodically when cooking mixture down - approximately 45 minutes over medium heat. 2. Last 15 minutes add celery seed, caraway seed, and Salt/Pepper to taste. Mixture should have "filling" consistency. Drain any excess juices, chill overnight. 3. Using scissors, cut thawed bread dough into 8 - 10 pieces. 4. Roll out individual pieces, divide filling onto each roll, pinch close dough around the filling. 5. Put Cabbage Rolls on greased cookie sheet or baking pan about 1-2 inches apart. 6. Brush with Olive Oil or Butter - let sit for 10 minutes to rest. 7. Bake at 350 degrees for 15-20 minutes (golden brown). Let cool slightly and enjoy. 8. Serve with anything you prefer....my favorites are gravy or tomato sauce. Nutrition Information per Serving (does not include any dipping sauce): 272 calories, 6 g total fat, 3 g saturated fat, 49 mg cholesterol, 582 mg sodium, 31 g carbohydrates, 2 g fiber, 8 g sugar, 22 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. Decrease the size of each roll and have this recipe yield 12 to decrease portion size and therefore decrease calories and fat per serving. Use measured amounts of salt and butter to be in control of how much fat and sodium is added to the recipe. Try lean ground turkey breast or extra lean ground beef to decrease the fat and calories in this recipe.

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Green Chili Chicken Enchiladas. Would pair well with a green salad topped with heart healthy avocado.
Name: Melissa Flanagan (QAST) Original Ingredients: Serves 6 6 flour tortillas 2 cups cooked shredded chicken 1 small can diced green chilies 8 ounce cream cheese 1 can Hatch brand green chili enchilada sauce (or Old El Paso brand) 2 cups shredded Pepper Jack or Monterrey cheese Healthy Alternatives: Serves 6 6 flour tortillas 2 cups cooked shredded chicken 1 small can diced green chilies 8 ounce lite cream cheese 1 can Hatch brand green chili enchilada sauce (or Old El Paso brand) 1.5 cups reduced fat shredded Pepper Jack or Monterrey cheese

Directions: 1. To make filling: Heat chicken, green chilies and cream cheese in a pot until cream cheese is melted. 2. Put small amount of green sauce in bottom of a 8X8 baking pan so tortillas don't stick. 3. Place 1 tortilla in bottom of pan and spoon approx. 1/4 to 1/2 cup of filling in tortilla and roll into an enchilada. Repeat with remaining tortillas. 4. Pour remaining green sauce over the top of rolled enchiladas. Top with shredded Jack cheese. It helps to place a baking pan on a cookie sheet just in case sauce overflows. 5. Bake at 350 degrees until shredded cheese is melted (approx. 30 minutes). Nutrition Information per Serving: 449 calories, 28 g total fat, 15 g saturated fat, 76 mg cholesterol, 1346 mg sodium, 32 g carbohydrates, 1 g fiber, 12 g sugar, 20 g protein

Directions: 1. To make filling: Heat chicken, green chilies and lite cream cheese in a pot until cream cheese is melted. 2. Put small amount of green sauce in bottom of a 8X8 baking pan so tortillas don't stick. 3. Place 1 tortilla in bottom of pan and spoon approx. 1/4 to 1/2 cup of filling in tortilla and roll into an enchilada. Repeat with remaining tortillas. 4. Pour remaining green sauce over the top of rolled enchiladas. Top with shredded Jack cheese. It helps to place a baking pan on a cookie sheet just in case sauce overflows. 5. Bake at 350 degrees until shredded cheese is melted (approx. 30 minutes). Nutrition Information per Serving: 371 calories, 17 g total fat, 9 g saturated fat , 48 mg cholesterol, 1153 mg sodium, 33 g carbohydrates, 1 g fiber, 12 g Sugar, 20 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. Choosing lite cream cheese and reduced fat shredded cheese and reducing the amount of shredded cheese lowers the amount of total fat, saturated fat and calories in the recipe.

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Honey Sesame Tenderloin. An easy, protein-packed pork dish.

Name: Marsha Kremzier (QRRG/QFCH) Original Ingredients: Serves 4 1 lb. Pork tenderloin

Preparation time: 10 minutes Cooking time: 30 minutes Marinade: 1 tbsp sesame oil cup soy sauce 2 cloves garlic, minced cup honey 2 tbsp brown sugar 1 tbsp grated fresh ginger or 1 tsp dry ginger 4 tbsp sesame seeds Directions: 1. Combine soy sauce, garlic and sesame oil. Place tenderloin in a heavy plastic bag, pour soy mixture over to coat. Let marinate 2 hours at room temperature, or overnight in refrigerator. 2. Remove pork from marinade, pat dry. Mix together honey and brown sugar in a shallow plate. Place sesame seed on a separate shallow plate. Roll pork well in honey mixture, coating well; roll in sesame seed. 3. Roast in a shallow pan at 400 degrees F. For 20-30 minutes, until meat thermometer inserted registers 160 degrees F. 4. Remove to serving platter, slice thinly to serve. Nutrition Information per Serving: 300 calories, 90 g fat calories, 10 g total fat, 1.5 g saturated fat, 75 mg cholesterol, 1390 mg sodium (58% Daily Value), 26 g carbohydrates, 1 g fiber, 22 g sugar, 27 g protein Low-Sodium Soy Sauce: 610 mg (25% Daily Value) Note: although the marinade is tossed, I still analyzed using the marinade amount, as some marinade will be absorbed. Tips from Allison Stevens, LiveHealthier Registered Dietitian: This dish is a healthful way of preparing pork and utilizes a fairly lean cut. I would make the following substitution: 1. Use low-sodium soy sauce instead of regular soy sauce to cut sodium in half.

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Hummus Pizza. This simple, individual- sized pizza provides fiber and vitamin C.
Name: Krista Ariail (QRTP/QTRN) Story Behind the Recipe: This recipe is one of my favorites because doesnt require cooking skills or many appliances, is perfect for one, makes clean-up a breeze, and is very yummy! Plus, its versatile with different toppings. I like to use various veggie combinations such as roasted red pepper, grilled zucchini, sun-dried tomatoes, artichoke hearts, red onions, etc.the possibilities are endless. Original Ingredients: Serves 1 1 lavash or pita bread 3 tablespoons hummus (any flavor) 1 red ripe tomato, sliced of a seedless cucumber, thinly sliced 4 black olives, sliced pepper, to taste 1 tablespoon feta cheese crumbles (optional)

Directions: 1. Spread hummus on lavash or pita. 2. Top with sliced olives. Then add sliced cucumber & tomato. 3. Add pepper to taste and sprinkle with feta cheese, if desired. 4. Cut and serve. Nutrition Information per Serving: 250 calories, 9 g total fat, 2.5 g saturated fat, 10 mg cholesterol, 550 mg sodium, 33 g carbohydrates, 6 g fiber, 6 g sugar, 10 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: I like that this is simple and easy and individual-sized. It is quite healthy and has fiber from the vegetables; you could increase the fiber by using a whole wheat pita. The sodium is a little high and could be reduced by using a homemade hummus (prepared without salt) and by rinsing the olives and feta. But overall, a healthy dish!

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Hungarian Goulash. (Recipe for pressure cooker) Switching to a leaner cut of beef can trim loads of unhealthy fat from this protein-rich dish.
Name: Tatyana Permyakova (Home/Field Based) Original Ingredients: Serves 12 2 tablespoon vegetable oil 4 large onions, sliced 2-1/2 lb beef rump roast, cut into 1-1/2 inch pieces 1-1/2 teaspoon salt 1 tablespoon paprika teaspoon caraway seed cup tomato juice 2 tablespoon flour cup water cup flour cup sour cream Healthy Alternatives: Serves 36 2 tablespoon vegetable oil 4 large onions, sliced 2-1/2 lb beef rump roast, cut into 1-1/2 inch pieces 1-1/2 teaspoon salt 1 tablespoon paprika teaspoon caraway seed cup tomato juice 2 tablespoon flour cup water cup flour cup sour cream

Directions: 1. Heat oil in cooker for about 2 minutes. Add onions and fry until golden. Add meat and brown on all sides. Add remaining ingredients (except flour and sour cream) with cup of the water. 2. Close cooker. Bring up to full pressure on high heat. Reduce heat and cook 14 minutes. 3. Remove cooker from heat. Allow to cool naturally. Open cooker. 4. In separate bowl, gradually add cup water to flour blending until smooth. Push food to one side of cooker, into the liquid, gradually add flour mixture stirring constantly with a wire whisk. Place cooker on medium heat and cook until sauce thickness (approx. 3 minute), stirring constantly. Remove cooker from heat. 5. Add sour cream. Stir. Serve hot. Nutrition Information per Serving: 320 calories, 130 g fat calories, 14 g total fat, 5 g saturated fat, 75 mg cholesterol, 380 mg sodium, 13 g carbohydrates, 2 g fiber, 6 g sugar, 33 g protein

Directions: 1. Heat oil in cooker for about 2 minutes. Add onions and fry until golden. Add meat and brown on all sides. Add remaining ingredients (except flour and sour cream) with cup of the water. 2. Close cooker. Bring up to full pressure on high heat. Reduce heat and cook 14 minutes. 3. Remove cooker from heat. Allow to cool naturally. Open cooker. 4. In separate bowl, gradually add cup water to flour blending until smooth. Push food to one side of cooker, into the liquid, gradually add flour mixture stirring constantly with a wire whisk. Place cooker on medium heat and cook until sauce thickness (approx. 3 minute), stirring constantly. Remove cooker from heat. 5. Add sour cream. Stir. Serve hot. Nutrition Information per Serving: 180 calories, 50 g fat calories, 6 g total fat, 2 g saturated fat , 45 mg cholesterol, 380 mg sodium, 13 g carbohydrates, 2 g fiber, 5 g sugar, 22 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: Switching to a leaner cut of meat and choosing one with less visible fat can significantly reduce fat, especially saturated fat which is the unhealthy fat.

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Indoor/Outdoor Ribs.
Name: Claudia Ryan (Home/Field Based) Original Ingredients: Serves 14 2 slabs of baby back or spare ribs 1/2 teaspoon cinnamon 1/2 teaspoon cloves 1/4 teaspoon pepper BBQ sauce Healthy Alternatives: Serves 14 2 slabs of baby back or spare ribs, trimmed of all visible fat 1/2 teaspoon cinnamon 1/2 teaspoon cloves 1/4 teaspoon pepper 2 cups BBQ sauce

Directions: 1. Mix together the cinnamon, cloves and pepper. Rub on ribs. 2. Remove membrane from back of ribs, if necessary. 3. Put ribs on rack in pan. Rack should be high enough so ribs wont touch juice. 4. Add 1 cup of water to the pan. Cover and seal with foil. 5. Bake at 300 degrees for 3 hours. Brush on BBQ sauce and broil for several minutes. Nutrition Information per Serving: 405 calories, 28 g total fat, 10 g saturated fat, 108 mg cholesterol, 577 mg sodium, 9 g carbohydrates, 0 g fiber, 6 g sugar, 27 g protein

Directions: 1. Mix together the cinnamon, cloves and pepper. Rub on ribs. 2. Trim all visible fat off ribs. Remove membrane from back of ribs, if necessary. 3. Put ribs on rack in pan. Rack should be high enough so ribs wont touch juice. 4. Add 1 cup of water to the pan. Cover and seal with foil. 5. Bake at 300 degrees for 3 hours. Brush on BBQ sauce and broil for several minutes. Nutrition Information per Serving: 295 calories, 17 g total fat, 5 g saturated fat, 65 mg cholesterol, 465 mg sodium, 5 g carbohydrates, 0 g fiber, 4 g sugar, 27 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. Trimming all visible fat off the ribs decreases the fat by 11 grams per serving!

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Italian Bake. Fresh vegetables in this bake add loads of nutrients while fresh herbs add flavor.
Name: Natalie Brimeyer (QRTP/QTRN) Story Behind the Recipe: I have submitted this recipe that I created a few years ago for Bunco Night. I am interested to know how healthy this recipe is, or what suggestions you may have to make it better and/or healthier. Original Ingredients: Serves 8 1 large can pitted black olives, drained 2 cups fresh spinach, washed and drained 1 - 28ounce can tomatoes with herbs 2 full chicken breasts, skinned, boned, washed, and cut into 1-inch cubes 1 small zucchini washed and sliced into 1/2 inch slices. One small yellow squash washed and sliced into inch slices pound of pepperoni, sliced 3 cups shredded mozzarella Italian herbs of choice (rosemary, sage, oregano, thyme), washed and chopped Salt, to taste Two garlic cloves, minced One large onion, halved and cut into 8 wedges per half cup shredded Parmesan Healthy Alternative: Serves 8 1 large can pitted black olives, drained 2 cups fresh spinach, washed and drained 1 - 28ounce can tomatoes with herbs 2 full chicken breasts, skinned, boned, washed, and cut into 1-inch cubes 1 small zucchini washed and sliced into 1/2 inch slices. One small yellow squash washed and sliced into inch slices pound of lean turkey pepperoni, sliced 3 cups shredded, low-fat mozzarella Italian herbs of choice (rosemary, sage, oregano, thyme), washed and chopped Salt, to taste Two garlic cloves, minced One large onion, halved and cut into 8 wedges per half cup shredded Parmesan

Directions: 1. Arrange the chicken into a 13 x 9 pan lightly oiled with olive oil, preferably a stone type casserole dish. 2. Arrange and mix the rest of the ingredients over the chicken. Drizzle with more olive oil. 3. Bake in a 350 degree oven for 30 min. or longer until the chicken is done. 4. If necessary, drain off the excess liquid. 5. Sprinkle with parmesan and bake another 5 minutes. 6. Serve with salad and warm bread. Nutrition Information per Serving: 400 calories, 27 g total fat, 13 g saturated fat, 85 mg cholesterol, 1410 mg sodium, 10 g carbohydrates, 3 g fiber, 5 g sugar, 27 g protein

Directions: 1. Arrange the chicken into a 13 x 9 pan lightly oiled with olive oil, preferably a stone type casserole dish. 2. Arrange and mix the rest of the ingredients over the chicken. Drizzle with more olive oil. 3. Bake in a 350 degree oven for 30 min. or longer until the chicken is done. 4. If necessary, drain off the excess liquid. 5. Sprinkle with parmesan and bake another 5 minutes. 6. Serve with salad and warm whole grain bread. Nutrition Information per Serving: 310 calories, 15 g total fat, 6 g saturated fat, 80 mg cholesterol, 1410 mg sodium, 12 g carbohydrates, 3 g fiber, 4 g sugar, 33 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This dish is quite healthful. I love that it utilizes a variety of fresh vegetables, but would recommend a few revisions: 1. Switch to a lean turkey pepperoni to cut down on saturated fat. 2. Use a low-fat mozzarella to further decrease saturated fat and calories. 3. This dish is quite high in sodium, coming from the processed meat, the canned foods, and the cheese. To reduce this, rinse the olives and consider using fresh tomatoes instead of canned or a no-salt added canned tomato. Consider cutting down on the amount of pepperoni and cheese. Also limit the amount of salt you add in. Note that the revisions to lower salt are not captured in the revised recipe.

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Kentucky Brown. This traditional Kentucky dish is quite rich and heavy; a few revisions cut fat and add vitamins and minerals, making for a dish that can easily fit into a healthy diet.
Name: Kasey Knight (Home/Field Based) Story Behind the Recipe: I chose this recipe because it is a Kentucky tradition. It is not healthy at all, but it is DELICIOUS! Original Ingredients: Serves 6 12 strips of bacon fried 6 slices of turkey breast 6 slices of toast 4 ounceof butter 6 tablespoons flour 1 egg 6 tablespoons parmesan cheese 3 cups milk 1 ounce whipping cream 1 tomato (sliced) Healthy Alternative: Serves 6 6 strips of bacon fried 6 slices of turkey breast 6 slices of whole wheat toast 2 ounces of butter 3 tablespoons flour 1 egg 3 tablespoons parmesan cheese 1.5 cups skim milk 0.5 ounce whipping cream 3 cups chopped, steamed broccoli

Directions: 1. Melt butter and flour in a pan to make a thick roux. Add milk and Parmesan. Add egg to thicken. Remove from heat before allowing to boil and add whipping cream. Add salt and pepper to taste. 2. Place a slice of toast on a dish, cover with turkey, and smother in roux. Top with 2 tomato slices and 2 strips of bacon. Place under broiler until browned. Nutrition Information per Serving: 520 calories, 29 g total fat, 15 g saturated fat, 135 mg cholesterol, 1540 mg sodium, 32 g carbohydrates, 2 g fiber, 10 g sugar, 32 g protein

Directions: 1. Melt butter and flour in a pan to make a thick roux. Add milk and Parmesan. Add egg to thicken. Remove from heat before allowing to boil and add whipping cream. Add salt and pepper to taste. 2. Place a slice of toast on a dish, cover with turkey, and drizzle roux. Top with cup of broccoli and 1 strip of bacon. Place under broiler until browned. Nutrition Information per Serving: 320 calories, 14 g total fat, 7 g saturated fat, 95 mg cholesterol, 1300 mg sodium, 24 g carbohydrates, 4 g fiber, 7 g sugar, 27 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. 3. 4. Cut down to 1 slice of bacon per serving to decrease saturated fat calories. Use a whole wheat bread to increase filling fiber. Cut the roux ingredients in half, so you will have a smaller amount of roux. Most of the calories and fat in the dish come from this rich sauce. Also switch to skim milk in the roux to further decrease unhealthy saturated fat. Kasey mentioned she will sometimes substitute broccoli for the tomato. I recommend using broccoli, as it adds loads of vitamins (including nearly a days worth of vitamin C!), minerals and antioxidants.

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Lasagna. This is a lower fat alternative to traditional lasagna.

Name: Ann Estes (QRTP/QTRN) Original Ingredients: Serves 9 2 cloves garlic 1 - 2 pounds ground sirloin (or turkey) 2 tablespoons oil 1 medium can tomato paste 1 large can tomatoes salt, pepper to taste teaspoon oregano lasagna noodles (6 - 8) 16 ounce cottage cheese (1% milk fat) Large bag low-fat grated mozzarella cheese cup parmesan cheese Healthy Alternatives: Serves 9 2 cloves garlic 1 pound 93% lean ground sirloin or ground turkey 1 tablespoon olive oil 1 medium can tomato paste, no added salt 1 large can tomatoes, no added salt 1 tsp salt pepper to taste teaspoon oregano whole wheat lasagna noodles (6 - 8) 16 ounce cottage cheese (1% milk fat) 12 oz low-fat grated mozzarella cheese cup parmesan cheese

Directions: 1. Brown meat and garlic in oil. 2. Add tomato paste, tomatoes, and seasonings. Simmer 20 minutes. 3. Cook noodles in boiling water (15 minutes) until tender; drain, rinse. 4. Fill 13x9 casserole dish (or larger) with alternate layers of sauce, noodles, mozzarella cheese, cottage cheese; ending with parmesan cheese. 5. Bake at 375 degrees for 20 - 30 minutes. Nutrition Information per Serving: 389 calories, 19 g total fat, 9 g saturated fat, 88 mg cholesterol, 870 mg sodium, 20 g carbohydrates, 3 g fiber, 10 g sugar, 37 g protein

Directions: 1. Brown meat and garlic in oil. 2. Add tomato paste, tomatoes, and seasonings. Simmer 20 minutes. 3. Cook noodles in boiling water (15 minutes) until tender; drain, rinse. 4. Fill 13x9 casserole dish (or larger) with alternate layers of sauce, noodles, mozzarella cheese, cottage cheese; ending with parmesan cheese. 5. Bake at 375 degrees for 20 - 30 minutes. Nutrition Information per Serving: 271 calories, 10 g total fat, 5 g saturated fat, 48 mg cholesterol, 523 mg sodium, 18 g carbohydrates, 4 g fiber, 9 g sugar, 27 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Use no added salt tomato paste and tomatoes to decrease the sodium in this recipe. To further reduce sodium, use 1 tsp salt in sauce instead of to taste to control how much sodium is added to the recipe. Use only 1 pound of extra lean ground beef or turkey breast and reduce the amount of mozzarella from 16 ounce to 12 ounce to reduce total fat, saturated fat, cholesterol and calories in this recipe.

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Linguine Alfredo. This rich dish gets a nutritional overhaul.

Name: Romaine Waller (QRTP/QTRN) Story Behind the Recipe: There isn't a special story, except that I LOVE PASTA! I've always enjoyed spaghetti with meat sauce, but sometimes I want pasta with some other kind of sauce. So this recipe is comfort food recipe. I love macaroni and cheese, but I always consider that a side dish, however the linguini is a meal on its own. Original Ingredients: Serves 6 1/2 (16-ounce) box of linguine 1/3 cup butter 2 garlic cloves, pressed 2 cups whipping cream 1 cup chicken broth 1/4 cup finely chopped basil 1 1/4 cups grated Parmesan cheese Ground pepper to taste Healthy Alternative: Serves 6 1/2 (16-ounced) box of whole wheat linguine 1/4 cup olive oil 2 garlic cloves, pressed 2 cups half and half 1 cup low-sodium chicken broth 1/4 cup finely chopped basil 3 cups chopped vegetable(s): red bell pepper, broccoli, artichoke hearts, mushrooms, asparagus, onions, spinach etc. cup grated Parmesan cheese Ground pepper to taste

Directions: 1. Cook pasta according to directions, keep warm 2. Melt butter in large skillet over medium heat. Add garlic, and saut 2 minutes or until lightly browned. Stir in cream, 1/2 cup broth and basil. Increase heat to high and bring to a boil. 3. Remove from heat; add pasta and remaining 1/2 cup of broth. Sprinkle with Parmesan cheese, and toss to coat. Stir in pepper to taste. Nutrition Information per Serving: 740 calories, 47 g total fat, 28 g saturated fat, 150 mg cholesterol, 600 mg sodium, 59 g carbohydrates, 2 g fiber, 3 g sugar, 22 g protein

Directions: 1. Cook pasta according to directions, keep warm 2. Melt butter in large skillet over medium heat. Add garlic, and saut 2 minutes or until lightly browned. Stir in half and half, 1/2 cup broth, basil, and vegetables. Increase heat to high and bring to a boil. 3. Remove from heat; add pasta and remaining 1/2 cup of broth. Stir in pepper to taste. Sprinkle with parmesan cheese at table. Nutrition Information per Serving: 530 calories, 23 g total fat, 8 g saturated fat, 35 mg cholesterol, 240 mg sodium, 65 g carbohydrates, 9 g fiber, 6 g sugar, 18 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: As with most alfredo sauces, this one packs on calories and is especially high in unhealthy saturated fat (over a days worth in 1 serving!). I would recommend the following changes: 1. Change to a whole wheat pasta to increase fiber. 2. Switch from butter to olive oil and decrease to cup of olive oil. If you want to keep the butter flavor, you can use half butter and half olive oil. 3. Instead of using heavy cream, use half and half. This will keep some of the richness, but will cut saturated fat and calories. 4. Use a low-sodium chicken broth. 5. Add in chopped vegetables of your choice. 6. Decrease the amount of parmesan cheese and sprinkle on your pasta at the table. Keep in mind you dont have to incorporate all suggestions but do try incorporating at least 2-3 of the above recommendations.

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Low-fat Chicken Parmesan. This is a lower-fat alternative to a typically rich dish.

Name: Toby Vincent (QRTP/QTRN) Story Behind the Recipe: My mom was single mom with four kids so she worked A LOT of hours and usually made quick meals throughout the week but on Sunday's we would always have a hearty sit down meal as a family. Chicken parmesan was one of my favorites. I have always had a sensitivity to full fat meals - especially whole milk cheese and anything really oily. So when I started making the Chicken Parmesan I started finding ways that I could cut the fat without cutting out taste (actually my boyfriend and I love to cook and take recipes and make them low-fat so I can eat them). He lost over 40 lbs right before we started dating over 2 years ago and has not gained any of it back. Original Ingredients: Serves 4 4 boneless skinless chicken breasts trimmed and pounded evenly until about inch thick. 1 cups Italian bread crumbs cup fat free grated parmesan cheese cup 2% shredded Mozzarella Cheese 2 cups tomato sauce (my recipe is below) 2 tablespoons Extra Virgin Olive Oil for cooking 2-4 cups cooked whole wheat penne pasta

Directions: 1. Preheat oven to 350 degrees. 2. Put the bread crumbs and parmesan cheese into a shallow dish and mix thoroughly. Take pounded out chicken breasts and place them in the shallow dish with the bread crumbs covering the chicken completely in the bread crumbs. Shake off any excess bread crumbs and put aside complete the process with all the chicken breast. Spray the bottom of large non-stick skillet with Extra Virgin Olive Oil to lightly coat. 3. Turn pan to medium heat until the pan is heated (usually about a minute with an electric burner) oil should become thin and easy to swirl around the pan. Place two chicken breasts in the hot pan (want the oil to be hot enough so the oil doesnt just absorb into the breadcrumbs but rather browns them). Cook until brown on each side should only take ~2 minutes on each side as the chicken is thin and will cook quickly. 4. In a glass baking dish ladle in enough sauce to cover the bottom will prevent the chicken from sticking. Place the chicken breasts into the dish and then ladle additional sauce over the top to cover completely. Cover with aluminum foil and back in the office for 30 minutes. Remove foil and sprinkle mozzarella cheese over the top. Bake for another 10 minutes until cheese melts and starts to brown. 5. Serve over whole grain penne pasta with additional fat free parmesan cheese. Nutrition Information per Serving: 560 calories, 13 g total fat, 2.5 g saturated fat, 75 mg cholesterol, 75 mg sodium, 64 g carbohydrates, 8 g fiber, 10 g sugar, 45 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe is quite healthy for chicken parmesan and has most of its fat coming from healthy sources (such as the olive oil). I wouldnt recommend any major revisions, but keep in mind the following: 1. To decrease calories, you could choose a smaller chicken breast (3-4 ounces). 2. You could swap Italian bread crumbs for whole wheat bread crumbs to increase fiber. 3. Make sure to keep your serving of pasta small - 1 cup per person. 4. To round out this meal, serve with 1 cup of steamed vegetables of your choice.

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Macaroni & Cheese.

Name: Tara Munn (QINJ) Story Behind the Recipe: This is a family recipe that I like to see lightened up. Original Ingredients: Serves 6

Healthy Alternatives: Serves 6 3/4 cup dry bread crumbs 2 tablespoons melted butter 8 ounces whole wheat macaroni 2 tablespoons butter 1 tablespoon all-purpose flour salt and pepper to taste 1/4 teaspoon dry mustard 1 1/2 cups low-fat milk 2 cups shredded, low-fat, sharp Cheddar cheese 3 cups chopped broccoli, or other vegetable, steamed (or if frozen, simply defrost & strain excess water)

3/4 cup dry bread crumbs 2 tablespoons melted butter 8 ounces macaroni 2 tablespoons butter 1 tablespoon all-purpose flour salt and pepper to taste 1/4 teaspoon dry mustard 1 1/2 cups milk 2 cups shredded sharp Cheddar cheese

Directions: 1. Preheat oven to 350 degrees F (175 degrees C). 2. Grease a 2 quart casserole dish. 3. Place the bread crumbs into a small bowl and mix well with the melted butter; set aside. 4. Bring a large pot of lightly salted water to a boil. Add macaroni and cook for 8 to 10 minutes or until al dente; drain, then place into prepared casserole dish. 5. While the pasta is cooking, melt 2 tablespoons butter in a saucepan over medium heat. 6. Stir in the flour, pepper, salt, and dry mustard until incorporated, then pour in the milk and bring to a simmer. Simmer, stirring constantly until the milk has thickened, about 10 minutes. 7. Take the milk off of the heat and stir in the Cheddar cheese until melted. Pour cheese sauce over the macaroni, then sprinkle evenly with buttered bread crumbs. 8. Bake until the top is golden and bubbly, about 20 minutes. Nutrition Information per Serving: 460 calories, 210 g fat calories, 24 g total fat, 14 g saturated fat, 65 mg cholesterol, 430 mg sodium, 42 g carbohydrates, 2 g fiber, 4 g sugar, 19 g protein, 15% vitamin A, 0% vitamin C, 35% calcium, 8% iron

Directions: 1. Preheat oven to 350 degrees F (175 degrees C). 2. Grease a 2 quart casserole dish. 3. Place the bread crumbs into a small bowl and mix well with the melted butter; set aside. 4. Bring a large pot of lightly salted water to a boil. Add macaroni and cook for 8 to 10 minutes or until al dente; drain, then place into prepared casserole dish. 5. While the pasta is cooking, melt 2 tablespoons butter in a saucepan over medium heat. 6. Stir in the flour, pepper, salt, and dry mustard until incorporated, then pour in the milk and bring to a simmer. Simmer, stirring constantly until the milk has thickened, about 10 minutes. 7. Take the milk off of the heat and stir in the Cheddar cheese until melted. Pour cheese sauce over the macaroni, stir in broccoli, then sprinkle evenly with buttered bread crumbs. 8. Bake until the top is golden and bubbly, about 20 minutes. Nutrition Information per Serving: 380 calories, 120 g fat calories, 13 g total fat, 7 g saturated fat , 35 mg cholesterol, 470 mg sodium, 48 g carbohydrates, 6 g fiber, 6 g sugar, 21 g protein, 35% vitamin A, 80% vitamin C, 35% calcium, 15% iron

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. 3. 4. Switch to a whole wheat pasta to increase filling fiber. Use a low-fat, sharp cheddar (but not fat-free which wont melt and tastes bad). Use a 2% milk. Add in 3 cups of broccoli, or try adding in other vegetables such as peas, spinach, asparagus, mushrooms, carrots, etc.

These changes decrease calories, reduce fat & unhealthy saturated fat by 50%, and by adding broccoli you increase important nutrients such as vitamin C & fiber. The broccoli will also increase the portion size.

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Manicotti (homemade). The cheese in just 2 of these rolls provides 50% of your daily calcium needs.
Name: Michele Marietti (QCAM) Original Ingredients: Serves 10 Shells: 1 cup flour teaspoon salt 2 cups water 4 eggs (makes 20-30 crepes) Filling: 1 pound low fat ricotta cheese 2-3 eggs cup parmesan cheese 2 cups low fat mozzarella cheese grated 1 cups chopped fresh spinach Topping: 1 cup tomato sauce or favorite sauce cup grated Parmesan cheese Directions: Shells: 1. Beat eggs and salt together, add flour and water beating until smooth. Chill for 1 hour. 2. Using non-stick crepe pan or small skillet, pour about 3-4 tablespoons batter rotating pan quickly to coat evenly. Cook over medium heat until top is dry but bottom is not brown. Cool on wire rack. Filling: 1. Mix together filling ingredients and place about 2 tablespoons mixture on each crepe and roll. 2. Place in 9 x 13 pan with bottom coated in small amount of your favorite sauce, seam down in a single layer. Cover with sauce and sprinkle with grated Parmesan cheese. Bake at 350 degrees for about 30 -45 minutes. Nutrition Information per Serving (2 manicottis): 220 calories, 10 g total fat, 5 g saturated fat, 160 mg cholesterol, 660 mg sodium, 14 g carbohydrates, 1 g fiber, 3 g sugar, 19 g protein Healthy Alternative: Serves 10 Shells: 1 cup minus 2 tablespoons whole wheat flour teaspoon salt 2 cups water 4 eggs (makes 20-30 crepes) Filling: 1 pound low fat-ricotta cheese 2 eggs 1 /8 cup parmesan cheese 1 cups low fat mozzarella cheese grated 3 cups chopped fresh spinach Topping: 1 cup tomato sauce (low sodium) cup grated Parmesan cheese Directions: Shells: 1. Beat eggs and salt together, add flour and water beating until smooth. Chill for 1 hour. 2. Using non-stick crepe pan or small skillet, pour about 3-4 tablespoons batter rotating pan quickly to coat evenly. Cook over medium heat until top is dry but bottom is not brown. Cool on wire rack. Filling: 1. Mix together filling ingredients and place about 2 tablespoons mixture on each crepe and roll. 2. Place in 9 x 13 pan with bottom coated in small amount of your favorite sauce, seam down in a single layer. Cover with sauce and sprinkle with grated Parmesan cheese. Bake at 350 degrees for about 30 -45 minutes. Nutrition Information per Serving (2 manicottis): 190 calories, 9 g total fat, 4.5 g saturated fat, 140 mg cholesterol, 410 mg sodium, 13 g carbohydrates, w g fiber, 2 g sugar, 17 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: As long as you keep your serving size small, this manicotti is fairly healthy. The cheese and eggs add in saturated fat and the sodium is fairly high. The following revisions can improve the healthfulness of these manicotti. 1. Try using whole wheat flour instead of white flour to increase fiber. You can substitute all or half. 2. I like that the cheese is already low-fat. Try cutting back on the cheese slightly; you probably wont notice a difference, but will improve healthfulness. 3. To cut back on sodium, use only teaspoon added salt and choose a low-fat tomato sauce. 4. Increase the amount of spinach. Spinach is loaded with healthy vitamins and minerals such as vitamins A, K, C and folate, magnesium, iron, and potassium to name a few.

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Mediterranean Shrimp & Pasta. This simple, healthful dish gets a nutritional revamp, cutting calories and fat, while adding in important nutrients such as fiber.
Name: Cynthia VanDitta (Home/Field Based) Original Ingredients: Serves 8

Healthy Alternatives: Serves 10

1 lb penne pasta 2 lbs raw shrimp 2 tsp olive oil 1 small onion, chopped 2 tbsp chopped garlic 1-2 tsp of italian seasoning 2- 14 oz cans no-salt added diced tomatoes 4 oz sliced olives 8 oz feta cheese

1 lb penne pasta 2 lbs raw shrimp 2 tsp olive oil 1 small onion, chopped 2 tbsp chopped garlic 1-2 tsp of italian seasoning 4 oz sliced olives 2- 14 oz cans no-salt added diced tomatoes 2 cups artichoke hearts, quartered (1-16 oz can) 8 oz low-fat feta cheese

Directions: 1. Cook pasta according to package directions. 2. Peel shrimp and remove tails. 3. In a large skillet, cook onions, garlic, italian seasoning and olives in olive oil on medium high heat for 4 minutes. Add diced tomatoes to skillet and heat until boiling. Reduce heat to low and add shrimp. Simmer covered for approximately 10 minutes, until shrimp are pink. 4. In a large bowl, combine cooked pasta, shrimp sauce and add the feta cheese. Nutrition Information per Serving: 440 calories, 90 g fat calories, 10 g total fat, 3.5 g saturated fat, 180 mg cholesterol, 680 mg sodium, 49 g carbohydrates, 3 g fiber, 6 g sugar, 36 g protein

Directions: 1. Cook pasta according to package directions. 2. Peel shrimp and remove tails. 3. In a large skillet, cook onions, garlic, italian seasoning and olives in olive oil on medium high heat for 4 minutes. Add diced tomatoes to skillet and heat until boiling. Reduce heat to low and add shrimp and artichokes. Simmer covered for approximately 10 minutes, until shrimp are pink. 4. In a large bowl, combine cooked pasta, shrimp sauce and add the feta cheese. Nutrition Information per Serving: 370 calories, 70 g fat calories, 7 g total fat, 2 g saturated fat , 145 mg cholesterol, 670 mg sodium, 43 g carbohydrates, 5 g fiber, 4 g sugar, 31 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. Adding vegetables to pasta increases nutrients. Also, because vegetables can add quite a bit of volume, you can stretch your dish producing more servings, this helps to slash calories. Note: in this recipe I chose to add in artichoke hearts to stick with the Mediterranean theme. However, experiment with substituting in your favorite vegetables. Try spinach, asparagus, zucchini, etc. Switching to whole wheat pasta increases fiber, while a switch to low-fat feta cuts down on saturated fat.

2.

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Moroccan Pot Roast. This recipe supplies a days worth of vitamin A- thanks to carrots & dried apricots.
Name: Erica Roberts (QSND) Story Behind the Recipe: I chose this recipe as it's a family favorite. Original Ingredients: Serves 10 1 1/2 tablespoons olive oil 2 (2 pounds each) chuck roasts 1 teaspoon coarse salt 1/2 teaspoon freshly ground pepper 2 medium yellow onions, chopped 6 carrots (about 1 pound) chopped 2 garlic cloves, smashed 2 tablespoons ground paprika 2 teaspoons ground cumin 2 teaspoons ground cinnamon 1 (32-ounce) box of low-sodium beef broth 2 (15-ounce) cans of chickpeas, rinsed and drained 1/2 cup chopped dried apricots 1/2 cup golden raisins 1/2 cup chopped fresh cilantro 1/4 cup chopped fresh mint Healthy Alternative: Serves 10 1 1/2 tablespoons olive oil 1-2 pound chuck roast 1/2 teaspoon coarse salt 1/2 teaspoon freshly ground pepper 2 medium yellow onions, chopped 6 carrots (about 1 pound) chopped 2 garlic cloves, smashed 2 tablespoons ground paprika 2 teaspoons ground cumin 2 teaspoons ground cinnamon 1 (32-ounce) box of low-sodium beef broth 2 (15-ounce) cans of chickpeas, rinsed and drained 1/2 cup chopped dried apricots 1/2 cup golden raisins 1/2 cup chopped fresh cilantro 1/4 cup chopped fresh mint

Directions: 1. Preheat oven to 325 degrees. 2. Heat olive oil in a large heavy-duty roasting pan set over 2 burners over medium-high heat. 3. Sprinkle each roast with salt and pepper. Sear roasts in pan, about 4 minutes per side. Remove from pan and place on a platter. 4. Add onions, carrots and garlic to pan, and cook, stirring constantly, about 3 minutes. Combine paprika, cumin and cinnamon in a small bowl; add to vegetables and cook, stirring constantly, about 2 minutes more. Add broth and return roasts to roasting pan. Cover with aluminum foil and bake 3 - 3 1/2 hours or until fork-tender. Remove beef from pot and place on a platter, tent with aluminum foil to keep warm. 5. Skim layer of fat from surface of cooking liquid. Add chickpeas to liquid and place over medium heat, stirring occasionally, until chickpeas are warm. Stir in remaining ingredients. Separate meat into portions and spoon liquid and vegetables over beef. Serve warm. Nutrition Information per Serving: 710 calories, 39 g total fat, 15 g saturated fat, 150 mg cholesterol, 800 mg sodium, 25 g carbohydrates, 4 g fiber, 11 g sugar, 60 g protein

Directions: 1. Preheat oven to 325 degrees. 2. Heat olive oil in a large heavy-duty roasting pan set over 2 burners over medium-high heat. 3. Sprinkle roast with salt and pepper. Sear roast in pan, about 4 minutes per side. Remove from pan and place on a platter. 4. Add onions, carrots and garlic to pan, and cook, stirring constantly, about 3 minutes. Combine paprika, cumin and cinnamon in a small bowl; add to vegetables and cook, stirring constantly, about 2 minutes more. Add broth and return roast to roasting pan. Cover with aluminum foil and bake 3 3 1/2 hours or until fork-tender. Remove beef from pot and place on a platter, tent with aluminum foil to keep warm. 5. Skim layer of fat from surface of cooking liquid. Add chickpeas to liquid and place over medium heat, stirring occasionally, until chickpeas are warm. Stir in remaining ingredients. Separate meat into portions and spoon liquid and vegetables over beef. Serve warm.

Nutrition Information per Serving: 410 calories, 7 g saturated fat, 85 mg cholesterol, 85 mg sodium, 25 g carbohydrates, 4 g fiber, 11 g sugar, 30 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: The flavors of this recipe sound delicious, and many of the ingredients are quite healthy: carrots, chickpeas, dried apricots & fresh herbs. However, the meat is quite fatty and each serving size large. I would recommend the following: 1. Use only 1 roast instead of 2 for 10 servings, the smaller portion of meat will drastically cut down on saturated fat and calories. 2. Trim all visible fat from the roast. 3. Decrease salt to teaspoon, or less.

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Oven French Toast.

Name: Jill Edwards (QRTP/QTRN) Story Behind the Recipe: I chose to submit this recipe because my Mom is always looking for a good breakfast dish to serve on Christmas morning. She had this Oven French Toast recipe, which she thought looked really good, but is extremely high in calories and fat so she's never made it. Instead, she chose to make some type of egg casserole dish. When she pulled it out of the oven and there were still chunks of unmelted cream cheese sitting on top of the egg casserole, I knew we were in trouble! None of us liked the recipe, and we ended up throwing the entire casserole away. So, if there's a way to make this Oven French Toast recipe healthier, that would be great and then we could eat it on Christmas morning, instead. Original Ingredients: Serves 8 5 large eggs, lightly beaten 1.5 cups milk 1 cup cream or half and half 1 teaspoon vanilla extract 0.5 teaspoons ground cinnamon 8 slices firm, buttered white bread 1 stick unsalted butter, softened 1 cup packed light brown sugar 2 tablespoons maple syrup or honey 1 cup chopped pecans Healthy Alternatives: Serves 8 2 large eggs, lightly beaten 1.5 cups 1% milk 1 teaspoon vanilla extract 0.5 teaspoons ground cinnamon 8 slices wheat bread 1 cup reduced sugar maple syrup 1/2 cup chopped pecans

Directions: 1. Whisk together eggs, milk, cream, vanilla and cinnamon in medium bowl. 2. Dip bread slices in egg mixture; place in greased 13 by 9 inch ovenproof glass baking dish. 3. Refrigerate overnight. 4. Heat oven to 350 degrees. 5. Combine butter, sugar, and syrup in small bowl. Stir in pecans. Spread topping over bread. 6. Bake until golden about 40 minutes. Nutrition Information per Serving: 555 calories, 36 g total fat, 16 g saturated fat, 194 mg cholesterol, 412 mg sodium, 51 g carbohydrates, 2 g fiber, 42 g sugar, 10 g protein

Directions: 1. Whisk together milk, eggs, vanilla and cinnamon in a baking pan. Heat frying pan on medium heat until hot. 2. Place 2-4 pieces of bread in milk solution and soak both sides. 3. Place on frying pan. Cook on each side of bread until firm on both sides (about 2-3 minutes each) 4. Repeat with remaining slices. 5. Heat reduced sugar syrup if desired. Drizzle over French toast. Top each slice with 1 tablespoon chopped pecans. Nutrition Information per Serving: 162 calories, 8 g total fat, 1 g saturated fat, 55 mg cholesterol, 176 mg sodium, 30 g carbohydrates, 4 g fiber, 21 g sugar, 6 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. 4. 5. The changes to this recipe make it more suited to a frying pan, but you could experiment with minor tweaks to make it oven ready. Try using whole wheat bread instead of white bread to increase the fiber in this recipe. A large amount of the fat and calories in the original recipe came from the syrup. To greatly reduce the fat and calories in this recipe, do not make the syrup from the original recipe which involved, butter, sugar, syrup and walnuts. Instead use a packaged reduced sugar syrup and 1 tablespoon nuts per slice of toast. By not buttering the bread ahead of time, omitting the cream and decreasing the eggs from 5 to 2, you greatly reduce the fat, saturated fat, cholesterol and calories in this recipe. You could eat 3 slices of the modified version for less calories than is in 1 of the original!

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Pantry Pasta. The addition of vegetables & shrimp make this rich-tasting pasta recipe a nutrition superstar.
Name: Jean Pennington (QSND) Story Behind the Recipe: I created this recipe and named it such as these are typical things you find in your fridge/pantry any day of the week. It's very flavorful and comforting on a cold night. Original Ingredients: Serves 4 1-2 T olive oil 1/2 onion, chopped 3 cloves garlic, chopped 3-4 strips raw bacon, cut in 1" pieces 3-4 T capers, rinsed (to remove some of the saltiness) 1-16oz can diced tomato w/ juice 1- 8 oz can tomato sauce 1/8 cup milk/half-half-cream 1/2 # bow-tie pasta (or any small-shell pasta), cooked and drained Variations: Can add leftover chopped chicken/shrimp Use an herb-infused oil for added flavor Directions: 1. Heat oil to shimmering in pan. Saut garlic and onion until both are brown-soft and caramelized. 2. Add bacon and cook 5 mins. 3. Add both cans of tomatoes. 4. Decrease heat to med/low and simmer w/ pan lid cracked until sauce thickens and flavors combine, approx 20 mins. 5. Add capers and 1/8 cup milk/half-half/cream, heat 10 more mins. 6. Serve hot over bow-tie pasta. Nutrition Information per Serving: 450 calories, 190 g fat calories, 21 g total fat, 6 g saturated fat, 25 mg cholesterol, 1010 mg sodium, 53 g carbohydrates, 4 g fiber, 9 g sugar, 13 g protein, 15% vitamin A, 35% vitamin C, 4% calcium Healthy Alternatives: Serves 6 1 T olive oil 1/2 onion, chopped 3 cloves garlic, chopped 2 strips raw bacon, cut in 1" pieces 3-4 T capers, rinsed (to remove some of the saltiness) 1-16oz can diced tomato w/ juice 1- 8 oz can tomato sauce 2 cups broccoli (frozen) defrosted 8 oz shrimp (frozen) defrosted 1/8 cup 2% milk 1/2 # whole wheat pasta, cooked and drained

Directions: 1. Heat oil to shimmering in pan. Saut garlic and onion until both are brown-soft and caramelized. 2. Add bacon and cook 5 mins. 3. Add both cans of tomatoes. 4. Decrease heat to med/low and simmer w/ pan lid cracked until sauce thickens and flavors combine, approx 20 mins. 5. Add broccoli, shrimp, capers and 1/8 cup milk/half-half/cream, heat 10 more mins. 6. Serve hot over bow-tie pasta. Nutrition Information per Serving: 310 calories, 90 g fat calories, 10 g total fat, 2 g saturated fat , 100 mg cholesterol, 740 mg sodium, 39 g carbohydrates, 6 g fiber, 6 g sugar, 9 g protein, 25% vitamin A, 80% vitamin C, 8% calcium

Tips from Allison Stevens, LiveHealthier Registered Dietitian: Overall, the original recipe is quite healthful (especially with healthy ingredients like the olive oil & tomatoes), however, I would make a few suggestions to further improve the nutritional quality of the recipe. 1. For the revised recipe I cut back to 2 pieces of bacon and changed from cream to 2% milk to cut back on the saturated fat. I also recommend using whole wheat pasta to increase the fiber content. 2. Additionally, I recommend adding in 2 cups broccoli & 8 oz shrimp (note: broccoli & shrimp can both be frozen, sticking with the theme that all ingredients are already on hand). Due to these additions, I also increased serving yield to 6 (since the broccoli & shrimp will make total yield much larger). If you dont like broccoli, other vegetables could be used, such as spinach, zucchini, asparagus, etc.

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Pasta Carbonara with Sundried Tomatoes and Asparagus. A few tweaks and this creamy restaurant-inspired pasta transforms into a healthy, fiber-filled dish.
Name: Wendy Tynan (QSND) Story Behind the Recipe: This was a dish I conjured up after being inspired by a dish at a restaurant. Original Ingredients: Serves 4 1 pound oriechette pasta pound prosciutto, chopped 1 cup sundried tomatoes 1/2c cup light cream 2 eggs 1 cup freshly grated parmesan cheese 1 cup asparagus spears, cooked al dente Healthy Alternative: Serves 8 1 pound whole wheat oriechette pasta 1/8 pound prosciutto, chopped 1 cup sundried tomatoes 1/2 cup light cream 2 eggs cup freshly grated parmesan cheese 3 cups asparagus spears, cooked al dente

Directions: 1. While pasta cooks, saut prosciutto in a bit of olive oil until crisp. 2. Add sundried tomatoes towards the end. 3. In separate bowl, beat eggs with cream. 4. When pasta is done, drain, and return to hot pot. Add prosciutto mix and cream mix, add cheese and asparagus spears. Top with freshly grated parmesan 5. Yum! Nutrition Information per Serving: 750 calories, 24 g total fat, 10 g saturated fat, 155 mg cholesterol, 1420 mg sodium, 94 g carbohydrates, 6 g fiber, 5 g sugar

Directions: 1. While pasta cooks, saut prosciutto in a bit of olive oil until crisp. 2. Add sundried tomatoes towards the end. 3. In separate bowl, beat eggs with cream. 4. When pasta is done, drain, and return to hot pot. Add prosciutto mix and cream mix, add cheese and asparagus spears. Top with freshly grated parmesan 5. Yum! Nutrition Information per Serving: 350 calories, 11 g total fat, 3.5 g saturated fat, 70 mg cholesterol, 500 mg sodium, 47 g carbohydrates, 6 g fiber, 3 g sugar, 17 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: To make this pasta healthier, try the following: 1. Use whole wheat pasta for added fiber. 2. Make the portion size smaller by increasing the yield to 8 servings. 3. Cut down slightly on the prosciutto and parmesan cheese to cut down on saturated fat and calories. 4. Increase the amount of asparagus to increase healthy vitamins and minerals for few calories.

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Pasta with Broccoli & Chicken. This flavorful pasta dish provides many nutrients including fiber and vitamin C.
Name: Carol Miller (QINJ) Story Behind the Recipe: Old recipe, great presentation, always rave reviews! Original Ingredients: Serves 4 1/4 cup olive oil 2 garlic cloves chopped 1/2 pound boneless skinless chicken breasts cut into strips 1 1/2 cup broccoli flowerets 3/4 cup sun dried tomatoes (julienne cut, not packed in oil) 1/4 cup fresh basil cut into strips or 1 T dry dash red pepper flakes salt & pepper to taste 1/4 cup dry white wine 3/4 cup fat free chicken broth 1 tablespoon margarine 4 cups whole grain bow ties 4 tablespoons grated pecorino Romano cheese 2 tablespoons toasted pine nut Healthy Alternative: Serves 4 1/8 cup olive oil 2 garlic cloves chopped 1/2 pound boneless skinless chicken breasts cut into strips 3 cups broccoli flowerets 3/4 cups sun dried tomatoes (julienne cut, not packed in oil) 1/4 cup fresh basil cut into strips or 1 T dry dash red pepper flakes salt & pepper to taste 1/4 cup dry white wine 3/4 cup fat free, low-sodium chicken broth 1 tablespoon olive oil 4 cups whole grain bow ties 4 tablespoons grated pecorino Romano cheese 2 tablespoons toasted pine nut

Directions: 1. Heat olive oil, add garlic, and chicken. Add salt, pepper, and red pepper flakes. Saut until chicken is cooked. 2. Then add broth, butter and wine. Add broccoli and sun dried tomatoes. Saut 3-4 minutes until broccoli is tender. Lastly, add fresh basil. 2. Serve over penne or bow tie noodles, garnish with fresh grated pecorino Romano cheese and toasted pine nuts. Bon Apptit! Nutrition Information per Serving: 410 calories, 24 g total fat, 4 g saturated fat, 40 mg cholesterol, 310 mg sodium, 26 g carbohydrates, 4 g fiber, 3 g sugar, 22 g protein

Directions: 1. Heat olive oil, add garlic, and chicken. Add salt, pepper, and red pepper flakes. Saut until chicken is cooked. 2. Then add broth, butter and wine. Add broccoli and sun dried tomatoes. Saut 3-4 minutes until broccoli is tender. Lastly, add fresh basil. 2. Serve over penne or bow tie noodles, garnish with fresh grated pecorino Romano cheese and toasted pine nuts. Bon Apptit! Nutrition Information per Serving: 370 calories, 17 g total fat, 3 g saturated fat, 40 mg cholesterol, 210 mg sodium, 28 g carbohydrates, 6 g fiber, 4 g sugar, 24 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe utilizes some nutritious ingredients and a winning combination of flavors. A few revisions to make even healthier: 1. Olive oil is quite healthy, but reduce to 1/8 cup to keep fat in check. 2. Double broccoli amount to increase healthful nutrients and provide more vegetables per serving. 3. Choose a low-sodium broth to reduce sodium content. 4. Switch from margarine to olive oil, for a healthier fat profile.

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Pasta with White Sauce and Steamed Vegetables. Endless nutritious possibilities.
Name: Christopher Meade (QRTP/QTRN) Story Behind the Recipe: For the most part me or my wife invented this recipe. My mom told me how to make the sauce as a healthier replacement for traditional alfredo sauce. However, mom would use a whole egg. My wife doesn't use whole eggs because of the cholesterol. She prefers egg whites. Rather than discard an egg yolk, my wife and I use this egg white powder from a health food store. The wheat pasta and steamed vegetables I just like to do for health. Sometimes I will instead saut the vegetables with some cooked meat or veggie meat. The story is this is bachelor food from years back. If you've got some yogurt, light cheese, ~egg, pasta, spices and any vegetables, then you've got dinner. I usually don't use measurements and do use just whatever reasonable vegetables that are already around. Original Ingredients: Serves 4 1 chicken breast and tsp olive oil (or canola oil, grape seed oil) 2 cups wheat pasta (dry), optional salt and olive oil Vegetables (whatevers in fridge): Example: 1 cup broccoli flowers and peeled, 1 med tomato, 1 orange bell pepper, cup fresh parsley. All chopped dried egg whites (equivalent of 2 eggs) reconstituted with milk cup parmesan cheese (fresh shredded or from the can) cup shredded part-skim mozzarella cup non-fat yogurt 2 Tbsp of Italian Spice (Italian Spice = dried garlic, basil, oregano, rosemary, sage, thyme, onion, or bell pepper) Ground black pepper, cayenne pepper Healthy Alternative: Serves 4 1 chicken breast and tsp olive oil (or canola oil, grape seed oil) 2 cups wheat pasta (dry), optional salt and olive oil Vegetables (whatevers in fridge):Example: 1 cup broccoli flowers and peeled, 1 med tomato, 1 orange bell pepper, cup fresh parsley. All chopped dried egg whites (equivalent of 1 egg) reconstituted with milk 1/3 cup parmesan cheese (fresh shredded or from the can) 1/3 cup shredded part-skim mozzarella 1/3 cup non-fat yogurt 2 Tbsp of Italian Spice (Italian Spice = dried garlic, basil, oregano, rosemary, sage, thyme, onion, or bell pepper) Ground black pepper, cayenne pepper

Directions: 1. Put oil in a non-stick pan on med hi heat. 2. Sautee chicken breast. 3. After complete slice chicken breast into bitesized pieces using tongs and kitchen scissors. 4. Sautee until browned and cooked. 5. Add 3 quarts of water to medium pot with optional pinch of salt and a few drops of oil. 6. Place steamer rack on top of the pot or into the pot not immersed in water. 7. Add vegetables to the steamer including Italian Spice. 8. Bring water to boil. 9. Steam the vegetables for 3 minutes. 10. Add the pasta to the water and make pasta as usual, still steaming the vegetables and Spice. 11. Drain pasta. 12. Put pasta back into the same pot. 13. Add steamed items to the pasta. 14. Add sauce ingredients to the pasta. 15. Stir the contents of the pot until mixed well. 16. Cook on med heat for several minutes until you are happy with it. 17. Add black pepper to taste. Add a pinch of cayenne pepper for zing. Nutrition Information per Serving: 378 calories, 14 g total fat, 8 g saturated fat, 68 mg cholesterol, 723 mg sodium, 29 g carbohydrates, 5 g fiber, 7 g sugar, 36 g protein

Directions: 1. Put oil in a non-stick pan on med hi heat. 2. Sautee chicken breast. 3. After complete slice chicken breast into bitesized pieces using tongs and kitchen scissors. 4. Sautee until browned and cooked. 5. Add 3 quarts of water to medium pot with optional pinch of salt and a few drops of oil. 6. Place steamer rack on top of the pot or into the pot not immersed in water. 7. Add vegetables to the steamer including Italian Spice. 8. Bring water to boil. 9. Steam the vegetables for 3 minutes. 10. Add the pasta to the water and make pasta as usual, still steaming the vegetables and Spice. 11. Drain pasta. 12. Put pasta back into the same pot. 13. Add steamed items to the pasta. 14. Add sauce ingredients to the pasta. 15. Stir the contents of the pot until mixed well. 16. Cook on med heat for several minutes until you are happy with it. 17. Add black pepper to taste. Add a pinch of cayenne pepper for zing. Nutrition Information per Serving: 251 calories, 7 g total fat, 3.5 g saturated fat, 43 mg cholesterol, 378 mg sodium, 25 g carbohydrates, 5 g fiber,5 g sugar, 24 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian:

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This is a great recipe because it is versatile whatever vegetables you have on hand or are readily available at your local grocery store can be added. The more vegetables the better! I would suggest the following: 1. I cut the sauce in half this in turn allowed the flavor and richness without as much fat or calories. 2. If you want more bulk for your bite, just add more vegetables. They are low in calories and high in vitamins and minerals, along with fiber.

135

Pecan Waffles. Pecans are an excellent source of manganese and heart healthy monounsaturated fat.
Name: Lisa George (QSND) Story Behind the Recipe: We were vacationing in Florida and came across this recipe, my husband gave it a few tweaks to make it our own. It is a great recipe but you cant have it too often! Original Ingredients: Serves 7

Healthy Alternatives: Serves 7 cup all-purpose flour 1 cup whole wheat flour cup ground pecans 1/3 cup sugar 1 tablespoon baking powder teaspoon salt 4 egg whites 1 teaspoon vanilla 1 3/4 cup low-fat buttermilk 2 tablespoon reduced fat unsalted butter (melted) Directions: 1. In a mixing bowl combine flours, ground pecans, sugar, baking powder, and salt. 2. In another bowl beat the egg whites and vanilla slightly. Whisk the milk and butter into the egg mixture. Stir until combined yet still slightly lumpy. 3. Pour cup batter onto preheated, lightly greased waffle iron. Close lid quickly: do not open during baking. 4. Bake until golden brown and lightly crisp, about 5- 5.5 minutes. Nutrition Information per Serving: 313 calories, 17 g total fat, 2 g saturated fat, 5 mg cholesterol, 201 mg sodium, 34 g carbohydrates, 4 g fiber, 23 g sugar, 9 g protein

1.5 cups all-purpose flour 1 cup ground pecans 1/3 cup sugar 1 tablespoon baking powder teaspoon salt 2 eggs 1 teaspoon vanilla 1 3/4 cup buttermilk 2 tablespoon unsalted butter (melted)

Directions: 1. In a mixing bowl combine flour, ground pecans, sugar, baking powder, and salt. 2. In another bowl beat the eggs and vanilla slightly. Whisk the milk and butter into the egg mixture. Stir until combined yet still slightly lumpy. 3. Pour cup batter onto preheated, lightly greased waffle iron. Close lid quickly: do not open during baking. 4. Bake until golden brown and lightly crisp, about 5- 5.5 minutes. Nutrition Information per Serving: 380 calories, 23 g total fat, 5 g saturated fat, 44 mg cholesterol, 147 mg sodium, 36 g carbohydrates, 3 g fiber, 25 g sugar, 9 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. Try using low fat butter milk, reducing the amount of ground pecans, using egg whites and using reduced fat butter to decrease the total fat, saturated fat, cholesterol and calories in the recipe. Look for a reduced fat butter or margarine that has 5 grams of fat per tablespoon. Land O lakes Lite butter made with canola oil and Smart Balance Lite are two good choices. Try using 1 cup whole wheat flour with cup all purpose flour to increase the fiber and whole grains in the recipe.

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Penne in Cream Sauce with Sausage. Revisions cut calories and fat from this rich penne dish while adding increasing vitamin & mineral content.
Name: Stacy Collins (QRTP/QTRN) Original Ingredients: Serves 6 1 tablespoon butter 1 tablespoon olive oil 1 medium onion, thinly sliced 3 garlic cloves, minced 1 pound sweet Italian sausage, casings removed 2/3 cup dry white wine 1 (14 -ounce) can diced peeled tomatoes w/ juice 1 cup whipping cream 6 tablespoons chopped Italian parsley (a must!) 1 pound penne pasta 1 cup freshly grated Parmesan cheese Healthy Alternative: Serves 10 1 tablespoon butter 1 tablespoon olive oil 1 medium onion, thinly sliced 3 garlic cloves, minced 1 pound turkey sausage 2/3 cup dry white wine 1 (14 -ounce) can diced peeled tomatoes w/ juice 3/4 cup whipping cream 6 tablespoons chopped Italian parsley (a must!) 3 cups frozen spinach, drained 1 pound whole wheat penne pasta 3/4 cup freshly grated Parmesan cheese

Directions: 1. Melt butter with oil in heavy large skillet over medium-high heat. Add onion and garlic and saut until golden brown and tender, about 7 minutes. Add sausage and saut until golden brown and cooked through, breaking up with back of spoon; about 7 minutes. 2. Drain any excess drippings from the skillet. Add wine to skillet and boil until almost all liquid evaporates, about 2 minutes. Add tomatoes with juices and simmer 3 minutes. Add cream and simmer until sauce thickens slightly, about 5 minutes. Stir in 4 tablespoons parsley. Season to taste with salt and pepper. Remove from heat. 3. Cook pasta in large pot of boiling water until tender but firm to bite. Drain pasta; transfer to large bowl. 4. Bring sauce to simmer (you dont have to do this if you cook the pasta while you are making the sauce. 5. Pour sauce over pasta. Add cup cheese and toss to coat. Sprinkle with remaining cup cheese and 2 tablespoons parsley. Nutrition Information per Serving: 780 calories, 41 g total fat, 19 g saturated fat, 115 mg cholesterol, 1240 mg sodium, 66 g carbohydrates, 4 g fiber, 6 g sugar, 21 g protein

Directions: 1. Melt butter with oil in heavy large skillet over medium-high heat. Add onion and garlic and saut until golden brown and tender, about 7 minutes. Add sausage and saut until golden brown and cooked through, breaking up with back of spoon; about 7 minutes. 2. Drain any excess drippings from the skillet. Add wine to skillet and boil until almost all liquid evaporates, about 2 minutes. Add tomatoes with juices and simmer 3 minutes. Add cream and simmer until sauce thickens slightly, about 5 minutes. Stir in 4 tablespoons parsley & spinach. Season to taste with pepper. Remove from heat. 3. Cook pasta in large pot of boiling water until tender but firm to bite. Drain pasta; transfer to large bowl. 4. Bring sauce to simmer (you dont have to do this if you cook the pasta while you are making the sauce. 5. Pour sauce over pasta. Add cup cheese and toss to coat. Sprinkle with remaining cheese and parsley. Nutrition Information per Serving: 430 calories, 18 g total fat, 7 g saturated fat, 75 mg cholesterol, 640 mg sodium, 41 g carbohydrates, 6 g fiber, 5 g sugar, 23 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: The original recipe has close to a days worth of saturated fat! The following changes will decrease saturated fat and increase the overall healthfulness of this pasta dish: 1. Stacy mentioned she sometimes uses turkey sausage, I recommend this as it is lower in saturated fat. 2. Cut down on the amount of heavy cream and parmesan cheese. 3. Switch to a whole wheat pasta. 4. Add in spinach, or vegetable(s) of your choice such as asparagus, arugula, broccoli, zucchini, artichoke hearts, etc. Adding in vegetables will significantly increase vitamin and mineral content. 5. Make the portion sizes smaller by increasing yield to 10 servings.

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Red Cooked Pork Belly. This traditional Chinese dish is lightened up by switching to a leaner cut of pork.
Name: Yi Zang (QRTP/QTRN) Story Behind the Recipe: Growing up in Shanghai, hong shao rou was one of my childhood favorite foods. Hong shao rou literally translates to red cooked meat. Meat is braised in soy sauce to give it a dark reddish brown color and this particular way of cooking is very popular in Shanghai. Two key aspects of Shanghainese cooking is the use of alcohol and sugar both of which play a role in the braising liquid. Many different types of meat can be cooked this way but I am especially fond of pork belly. Pork belly is essentially uncured, uncut bacon and is very popular in Chinese cuisine. A large proportion of pork belly is is fat, making it very rich. Its not something I would eat every day. Even though there is so much fat, it is not greasy because after many hours of cooking, much of the fat is rendered out. Instead, it is absolutely luscious and melts in your mouth. Today I added some hardboiled eggs, tofu knots, and firm tofu to braise with the pork but both are optional. One thing I like to do when preparing firm tofu for a stew, braise, or soup, is freeze the tofu overnight then thaw before cooking. The water in the tofu freezes and creates holes that are left behind when the ice thaws. The texture of the tofu changes and becomes very sponge-like making it able to soak up sauce and flavor. This works best with firm tofu because it has the strongest structual integrity. This will not work with silken or soft tofu; I would not recommend freezing these because they are more delicate and may become mealy and mushy. If you choose to use hardboiled eggs, crack the eggs but do not peel them. The liquid permeates the eggs through the cracks and leaves a marbled pattern on the eggs after cooking. Dark soy sauce is thicker and stronger than light soy sauce and is key for the color and flavor of the dish. Original Ingredients: Serves 8 2 lb pork belly firm tofu, 1 in cubes (optional) 6 hardboiled eggs, cracked all over, not peeled (optional) Braising liquid: 2 cups water 3 Tbsp soy sauce 2 Tbsp dark soy sauce 2 Tbsp rice wine (Shao Hsing) 3 Tbsp brown sugar 2 star anise 4 green onion, roughly chopped 3 garlic cloves, smashed 3 ginger slices, 1/4 in Directions: 1. Blanch the pork belly for a few minutes in boiling water and rinse. This removes some of the scum. 2. Score the rind of the pork belly in a crisscross diamond pattern. 3. Add the tofu, egg, and pork belly in a slow cooker or Dutch oven and pour the braising liquid on top. Cook barely simmering on the stove top for 4 hrs or 6 hrs + in a slow cooker until the pork is tender and soft. 4. Remove the pork belly, tofu, and eggs (peel the eggs before serving). 5. Strain the braising liquid and skim off the fat (or use a fat separator). Reduce the liquid by half to a syrupy consistency. Pour over the pork belly, tofu, and eggs. Nutrition Information per Serving (not including optional ingredients): 620 calories, 540 g fat calories, 60 g total fat, 22 g saturated fat, 80 mg cholesterol, 860 mg sodium, 6 g carbohydrates, 0 g fiber, 6 g sugar, 12 g protein Note: Some fat is rendered out during the cooking process and is not accounted for in this analysis. Healthy Alternatives: Serves 8 2 lb pork roast firm tofu, 1 in cubes (optional) 6 hardboiled eggs, cracked all over, not peeled (optional) Braising liquid: 2 cups water 5 Tbsp light/ reduced sodium soy sauce 2 Tbsp rice wine (Shao Hsing) 3 Tbsp brown sugar 2 star anise 4 green onion, roughly chopped 3 garlic cloves, smashed 3 ginger slices, 1/4 in Directions: 1. Blanch the pork for a few minutes in boiling water and rinse. This removes some of the scum. 2. Score the rind of the pork in a crisscross diamond pattern. 3. Add the tofu, egg, and pork in a slow cooker or Dutch oven and pour the braising liquid on top. Cook barely simmering on the stove top for 4 hr or 6 hrs + in a slow cooker until the pork is tender and soft. 4. Remove the pork, tofu, and eggs (peel the eggs before serving). 5. Strain the braising liquid and skim off the fat (or use a fat separator). Reduce the liquid by half to a syrupy consistency. Pour over the pork, tofu, and eggs. Nutrition Information per Serving (not including optional ingredients): 210 calories, 80 g fat calories, 9 g total fat, 3 g saturated fat , 75 mg cholesterol, 410 mg sodium, 6 g carbohydrates, 0 g fiber, 5 g sugar, 22 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian:

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1. 2.

Pork belly is the fattiest cut of pork, but instead using a pork roast the fat & calorie content is drastically reduced. However, by switching to such a different cut of pork, the end dish will taste difference and be less fatty. Switching from regular soy sauce to a low-sodium soy sauce reduces the sodium content.

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Red Curry Chicken. A health-conscious Thai dish.

Name: Laura Burger (Home/Field Based) Story Behind the Recipe: I love the flavors of Thai food and I have tried to recreate some dishes at home. Here is my Recipe for Red Curry Chicken. Original Ingredients: Serves 4 1 tablespoon Red Curry paste 1 can light coconut milk 1/4 cup fresh basil 1 can bamboo shoots 3 tablespoons fish sauce 2 tablespoons brown sugar 1 can low sodium chicken broth 2 cups raw broccoli florets 1 pound of chicken Healthy Alternative: Serves 6 1 tablespoon Red Curry paste 1/2 can light coconut milk 1/4 cup fresh basil 1 can bamboo shoots 3 tablespoons fish sauce 2 tablespoons brown sugar 1 cans low sodium chicken broth 4 cups raw broccoli florets 1 pound of chicken Directions: 1. In a large sauce pan, combine curry paste and coconut milk and simmer for 5 minutes. 2. Add all other ingredients except chicken and simmer for 10 minutes. 3. Add bite sized raw chicken to simmering pot adding water to cover if necessary. 4. Simmer another 10 minutes. Serve over brown rice*. *Nutrition analysis does not include rice. Nutrition Information per Serving: 160 calories, 6 g total fat, 4 g saturated fat, 40 mg cholesterol, 893 mg sodium, 11 g carbohydrates, 3 g fiber, 5 g sugar, 20 g protein

Directions: 1. In a large sauce pan, combine curry paste and coconut milk and simmer for 5 minutes. 2. Add all other ingredients except chicken and simmer for 10 minutes. 3. Add bite sized raw chicken to simmering pot adding water to cover if necessary. 4. Simmer another 10 minutes. Serve over brown rice*. *Nutrition analysis does not include rice. Nutrition Information per Serving: 276 calories, 15 g total fat, 11 g saturated fat, 60 mg cholesterol, 1320 mg sodium, 13 g carbohydrates, 3 g fiber, 7 g sugar, 2 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: Thai food can be high in calories but this dish emphasizes flavor and nutrition first! To make this dish EVEN healthier, I would suggest: 1. Add extra broccoli to the dish, which is low in calories but adds bulk to the dish. You can feel like you are eating more when youre actually eating less calories. 2. Decrease the serving size to cut calories even more and make this recipe more figure friendly.

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Reuben Meatloaf. Adding shredded carrots to this meatloaf adds in vitamin A, fiber and other nutrients for very few calories.
Name: Monica Hoy (QINJ) Story Behind the Recipe: I chose this recipe from a magazine. I like to find new ways to use ground beef, and I love reubens, so this was perfect. This is a very good recipe to serve to guests. I have never found anyone who has already tried it, and my guests end up leaving with the recipe... Original Ingredients: Serves 8 2 eggs slightly beaten 1 medium onion, chopped 1/4 cup sweet pickle relish 1 tablespoon Worcestershire sauce 1 1/2 cups rye bread crumbs 2 pounds ground beef, buffalo, or venison 1/2 cup real mayo stone ground mustard (optional) 1-8 ounce can sauerkraut, drained 2 cups Mozzarella cheese Healthy Alternative: Serves 8 1 egg + 2 egg whites, slightly beaten 1 medium onion, chopped 1/4 cup sweet pickle relish 1 cup shredded carrot 1 tablespoon Worcestershire sauce 1 1/2 cups rye bread crumbs 1 pounds ground beef, 95% lean 1/2 cup real mayo stone ground mustard (optional) 1-8 ounce can sauerkraut, drained 1 cups low-fat Mozzarella cheese

Directions: 1. In a large bowl, combine the first seven ingredients. 2. Crumble beef over mixture and mix well. 3. On a piece of heavy-duty aluminum foil, pat meat mixture into a 13-in. x 10-in. rectangle. 4. Spread with salad dressing; top with sauerkraut and 1/2 mozzarella cheese. 5. Roll up, starting with a long side and peeling foil away while rolling; seal seams and ends. 6. Place in a greased 15-in. x 10-in. x 1 in. baking pan. 7. Bake, uncovered, at 350 degrees for 50-55 min or until meat is no longer pink and a meat thermometer reads 160 degrees; drain if needed. 6. Sprinkle with remaining cheese and bake 2 min. longer or until cheese is melted. Nutrition Information per Serving: 510 calories, 32 g total fat, 10 g saturated fat, 165 mg cholesterol, 700 mg sodium, 12 g carbohydrates, 2 g fiber, 4 g sugar, 40 g protein

Directions: 1. In a large bowl, combine the first seven ingredients. 2. Crumble beef over mixture and mix well. 3. On a piece of heavy-duty aluminum foil, pat meat mixture into a 13-in. x 10-in. rectangle. 4. Spread with salad dressing; top with sauerkraut and 1/2 cup mozzarella cheese. 5. Roll up, starting with a long side and peeling foil away while rolling; seal seams and ends. 6. Place in a greased 15-in. x 10-in. x 1 in. baking pan. 7. Bake, uncovered, at 350 degrees for 50-55 min or until meat is no longer pink and a meat thermometer reads 160 degrees; drain if needed. 6. Sprinkle with remaining 1 cup cheese and bake 2 min. longer or until cheese is melted. Nutrition Information per Serving: 370 calories, 21 g total fat, 6 g saturated fat, 105 mg cholesterol, 620 mg sodium, 13 g carbohydrates, 3 g fiber, 5 g sugar, 31 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe has a fun flavor twist on the traditional meatloaf, however, the original recipe provides your days worth of unhealthy saturated fat (coming from the hamburger, cheese, eggs, and mayo). I would recommend the following to improve healthfulness: 1. Use 1 egg and 2 egg whites instead of 2 eggs to cut saturated fat. 2. It is easy to sneak shredded vegetables into a meatloaf with little change in the final product. Here I recommend adding in 1 cup of shredded carrots, you could also used zuchinni (make sure you drain out excess liquid). 3. Decrease the amount of meat used and make sure to use at least a 95% lean hamburger. 4. Use a low-fat mozzarella and use only 1 cup.

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Roast Citrus Chicken with Thyme flavored Gravy. Chicken is a good source of B vitamins, selenium, and phosphorus.
Name: Paul Hughes (QCAM) Story Behind the Recipe: I had this dining out somewhere and played around until I found a recipe that worked. Original Ingredients: Serves 4 4 legs and 2 whole chicken breasts, cut in half 4 cloves garlic, smashed 10 fresh bay leaves 2 lemons, sliced, plus the juice of half, divided 1 large onion, chopped Extra-virgin olive oil, for drizzling Healthy Alternative: Serves 4 2 legs and 2 whole chicken breasts, cut in half, skin removed 4 cloves garlic, smashed 10 fresh bay leaves 2 lemons, sliced, plus the juice of half, divided 1 large onion, chopped Extra-virgin olive oil, for drizzling (1/8 cup or less) Gravy: 2 tablespoons butter 2 tablespoons flour 2 cups chicken stock, low-sodium or homemade with little added salt 8 sprigs thyme, leaves removed Juice of 2 lemons (a few tablespoons of juice) Directions: Chicken: 1. In a roasting pan, add the chicken, garlic, bay leaves, lemon slices, and onion. Drizzle everything with extra virgin olive oil season with salt and pepper, and transfer to the oven. Roast, turning the chicken pieces occasionally, until they are golden brown and cooked through, about 30-35 minutes. Gravy: 2. When the chicken is almost done, place a medium-size pot over medium heat and melt the butter. Sprinkle the flour over the butter and cook it for about 1 minute. Whisk the chicken stock into the roux along with the thyme. Season the gravy with salt and freshly ground black pepper, and a splash of lemon juice. Note: This serves four with any choice of vegetable side. I like steamed green beans. Nutrition Information per Serving: 300 calories, 17 g total fat, 5 g saturated fat, 90 mg cholesterol, 320 mg sodium, 12 g carbohydrates, 1 g fiber, 5 g sugar, 23 g protein

Gravy: 2 tablespoons butter 2 tablespoons flour 2 cups chicken stock 8 sprigs thyme, leaves removed Juice of 2 lemons (a few tablespoons of juice) Directions: Chicken: 1. In a roasting pan, add the chicken, garlic, bay leaves, lemon slices, and onion. Drizzle everything with extra virgin olive oil season with salt and pepper, and transfer to the oven. Roast, turning the chicken pieces occasionally, until they are golden brown and cooked through, about 30-35 minutes. Gravy: 2. When the chicken is almost done, place a medium-size pot over medium heat and melt the butter. Sprinkle the flour over the butter and cook it for about 1 minute. Whisk the chicken stock into the roux along with the thyme. Season the gravy with salt and freshly ground black pepper, and a splash of lemon juice. Note: This serves four with any choice of vegetable side. I like steamed green beans. Nutrition Information per Serving: 470 calories, 33 g total fat, 9 g saturated fat, 140 mg cholesterol, 410 mg sodium, 12 g carbohydrates, 1 g fiber, 5 g sugar, 30 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This dish sounds moist and flavorful. However, one serving has nearly a days worth of fat and unhealthy saturated fat. The following can help to lower unhealthy fat and keep sodium at bay: 1. Make sure to remove the skin which is rich in unhealthy saturated fat. 2. I like Pauls suggestion to serve with green beans. If you want to serve with a small amount of grains such as brown rice, use only 2 legs and 2 breasts or increase the yield. 3. Use a low-sodium chicken stock, or even better make your own and make sure to use salt in moderation.

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Roasted Shrimp & Orzo. Shrimp are a great source of lean protein, and this pasta dish gets healthy fat from the olive oil and vitamins & minerals for the vegetables and fresh herbs.
Name: Laura Puitz (QOPK) Original Ingredients: Serves 6 2 tablespoons kosher salt + 3 tablespoons cup good olive oil plus 3/4 pound orzo pasta cup freshly squeezed lemon juice (3 lemons) Freshly ground black pepper 2 pounds (16-18 count) shrimp, peeled and deveined cup minced scallions, white and green parts cup dried dill (to taste) 3/4 cup chopped fresh flat-leaf parsley 1 hothouse cucumber, unpeeled, seeded & medium-diced 3/4 cup small-diced tomatoes cup small-diced yellow pepper cup small-diced mushrooms 3/4 pound good feta, large diced Healthy Alternative: Serves 8 1 teaspoon kosher salt 1/3 + 3 tablespoons cup good olive oil plus 3/4 pound orzo pasta cup freshly squeezed lemon juice (3 lemons) Freshly ground black pepper 2 pounds (16-18 count) shrimp, peeled and deveined 3/4 cup minced scallions, white and green parts cup dried dill (to taste) 3/4 cup chopped fresh flat-leaf parsley 1 hothouse cucumber, unpeeled, seeded & medium-diced 1 cup small-diced tomatoes 1 cup small-diced yellow pepper 1 cup small-diced mushrooms 3/4 pound good, low-fat feta, large diced

Directions: 1. Preheat oven to 400 degrees F. 2. Fill a large pot with water, add 1 tablespoon of salt and a splash of oil, and bring the water to a boil. Add the orzo and simmer for 9-11 minutes, stirring occasionally, until its cooked al dente. Drain and pour into a large bowl. Whisk together the lemon juice, 1/2 cup olive oil, 2 teaspoon salt and 1 teaspoon of pepper. Pour over the hot pasta and stir well. 3. Meanwhile, place the shrimp on a sheet pan, drizzle with olive oil and sprinkle with salt and pepper. Toss to combine and spread out in a single layer. Roast for 5-6 min's, until shrimp are cooked through. Don't overcook. 4. Add the shrimp to the orzo and then add the scallions, dill, parsley, cucumber, tomatoes, yellow pepper, mushrooms, 2 teaspoons salt and 1 teaspoon pepper. Toss well. Add the feta and stir carefully. Set aside at room temperature for 1 hour to allow the flavors to blend, or refrigerate overnight. If refrigerated, taste again for seasonings and bring back to room temperature before serving. Nutrition Information per Serving: 760 calories, 38 g total fat, 10 g saturated fat, 250 mg cholesterol, 2860 mg sodium, 54 g carbohydrates, 4 g fiber, 6 g sugar, 51 g protein

Directions: 1. Preheat oven to 400 degrees F. 2. Fill a large pot with water, add 1 tablespoon of salt and a splash of oil, and bring the water to a boil. Add the orzo and simmer for 9-11 minutes, stirring occasionally, until its cooked al dente. Drain and pour into a large bowl. Whisk together the lemon juice, 1/2 cup olive oil, 2 teaspoon salt and 1 teaspoon of pepper. Pour over the hot pasta and stir well. 3. Meanwhile, place the shrimp on a sheet pan, drizzle with olive oil and sprinkle with salt and pepper. Toss to combine and spread out in a single layer. Roast for 5-6 min's, until shrimp are cooked through. Don't overcook. 4. Add the shrimp to the orzo and then add the scallions, dill, parsley, cucumber, tomatoes, yellow pepper, mushrooms, 2 teaspoons salt and 1 teaspoon pepper. Toss well. Add the feta and stir carefully. Set aside at room temperature for 1 hour to allow the flavors to blend, or refrigerate overnight. If refrigerated, taste again for seasonings and bring back to room temperature before serving. Nutrition Information per Serving: 530 calories, 22 g total fat, 6 g saturated fat, 185 mg cholesterol, 980 mg sodium, 44 g carbohydrates, 4 g fiber, 6 g sugar, 41 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. 3. 4. Limit the added salt to a total of 1 teaspoon for the whole dish. Use 1/3 cup olive oil instead of cup. Increase the amount of vegetables added and this will allow you to stretch the pasta to yield more servings, at the same time, keeping the portion size the same. Switch to a low-fat feta cheese.

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Salisbury Steak. The revised dish has tomato sauce for added vitamins & lycopene.
Name: Kim Roy (QOPK) Story Behind the Recipe: We were looking for something different to make that was healthier and found this in a cook book so we gave this a try. Original Ingredients: Serves 2

Healthy Alternatives: Serves 4

1lb lean ground beef 1/4 cup plain bread crumbs 1/4 cup egg substitute 1/4 cup skim milk 1 8oz pkg mushrooms onion, chopped 3/4 teaspoon thyme 3 tablespoons ketchup 1 large can beef gravy

1lb lean ground beef 1/4 cup plain bread crumbs 1/4 cup egg substitute 1/4 cup skim milk 1 8oz pkg mushrooms onion, chopped 3/4 teaspoon thyme 1 tablespoons ketchup 1 large can spaghetti sauce

Directions: 1. In a bowl, combine ground beef, bread crumbs, thyme, egg, milk, 1tablespoon ketchup, and 1 cup finely chopped mushrooms and onion. Make 5 oval shaped patties and cook on high for about 5 min (turning once). 2. Add remaining 2 tablespoons ketchup to can of gravy and pour over patties. Slice remaining mushrooms and add. 3. Cover and let simmer for about 15 minutes. Nutrition Information per Serving: 750 calories, 295 g fat calories, 32 g total fat, 13 g saturated fat, 155 mg cholesterol, 3090 mg sodium, 46 g carbohydrates, 4 g fiber, 12 g sugar, 71 g protein

Directions: 1. In a bowl, combine ground beef, bread crumbs, thyme, egg, milk, ketchup, and 1 cup finely chopped mushrooms and onion. Make 5 oval shaped patties and cook on high for about 5 min (turning once). 2. Pour spaghetti sauce over patties. Slice remaining mushrooms and add. 3. Cover and let simmer for about 15 minutes.

Nutrition Information per Serving: 360 calories, 110 g fat calories, 13 g total fat, 4.5 g saturated fat , 70 mg cholesterol, 1530 mg sodium, 30 g carbohydrates, 2 g fiber, 15 g sugar, 30 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe already had some nutritious ingredients- mushrooms, onions, lean beef, etc. However, the canned beef gravy is packed with sodium, calories and unhealthy fats. 1. Make this dish stretch and double the portion size to 4 servings, this automatically slashes calories & fat in half. 2. To further add to the healthfulness of this dish, substitute the beef gravy for a can of tomato sauce. This changes the integrity of the dish, but will help to decrease calories & fat and will add in health-promoting lycopene and vitamins from the tomatoes.

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Seafood Enchiladas. Shrimp in this dish provide a lean protein source with selenium & vitamin D.
Name: Maggie Mantyh (ClinOps) Story Behind the Recipe: I recently created this recipe & tried to make it as healthy as possible. I know there are probably some additional adjustments to be made. I hate to skimp on cheese-so there IS a lot of that-but I believe (correct me if I'm wrong) that Queso Fresco isn't THAT high in fat?? Original Ingredients: Serves 5 10 large corn tortillas 4 cups boiled shrimp 1 cup crab 2 cups queso fresco crumbled 1 cups grated Monterrey Jack 2 tablespoons butter 3 tablespoons flour onion chopped very fine 2-3 cups 1% milk cup lowfat sour cream 3/4 cup salsa verde 1 cup frozen corn Cilantro (optional) Healthy Alternative: Serves 5 10 medium corn tortillas 3 cups boiled shrimp 1 cup crab 1 cups queso fresco crumbled 1 tablespoons butter 1.5 tablespoons flour 1 onion chopped very fine 1 cups 1% milk 1/8 cup low-fat sour cream 3/4 cup salsa verde 1 cup spinach 1 cup cilantro, chopped

Directions: 1. Heat oven to 350 degrees F. 2. Melt butter, and saut on low until onions are translucent and very soft. Add flour, and cook on med-high until slightly browned. (about 3-5 min) Add milk & stir. Keep adding milk until it reaches the desired consistency for enchilada sauce. Turn heat to med-low and add c. of the Monterey Jack. Stir gently until melted. Turn off heat & mix in salsa verde & sour cream. 3. Mix the boiled shrimp, crab, corn (still frozen is fine), crumbled queso fresco & the remaining 1c of Monterey Jack. Add a bit of the sauce to the crab mixture, about 1/2 c. to make it all stick. 4. To soften the tortillas, place 5 at a time on a plate, cover with a wet paper towel and heat in the microwave for 20 seconds. Lay the tortilla in a baking dish & fill w/ shrimp mixture. Roll up & put the seam at the bottom. Do this to the remaining tortillas and top w/ sauce. Cover with foil and Place in a 350 degree oven for 45 minutes. Nutrition Information per Serving (2 enchiladas): 790 calories, 29 g total fat, 17 g saturated fat, 260 mg cholesterol, 1710 mg sodium, 72 g carbohydrates, 7 g fiber, 18 g sugar, 61 g protein

Directions: 1. Heat oven to 350 degrees F. 2. Melt butter, and saut on low until onions are translucent and very soft. Add flour, and cook on med-high until slightly browned. (about 3-5 min) Add milk & stir. Keep adding milk until it reaches the desired consistency for enchilada sauce. Turn heat to med-low and add c. of the Monterey Jack. Stir gently until melted. Turn off heat & mix in salsa verde & sour cream. 3. Mix the boiled shrimp, crab, corn (still frozen is fine), crumbled queso fresco & the remaining 1c of Monterey Jack. Add a bit of the sauce to the crab mixture, about 1/2 c. to make it all stick. 4. To soften the tortillas, place 5 at a time on a plate, cover with a wet paper towel and heat in the microwave for 20 seconds. Lay the tortilla in a baking dish & fill w/ shrimp mixture. Roll up & put the seam at the bottom. Do this to the remaining tortillas and top w/ sauce. Cover with foil and Place in a 350 degree oven for 45 minutes. Nutrition Information per Serving (2 enchiladas): 480 calories, 14 g total fat, 7 g saturated fat, 195 mg cholesterol, 1280 mg sodium, 45 g carbohydrates, 6 g fiber, 15 g sugar, 47 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: Maggie is correct, queso fresco is lower in fat than cheeses such as cheddar. But the fat content is moderate compared to all cheeses. For example mozzarella cheese or low-fat cheddar are lower in fat & calories than queso fresco. The original recipe has over a days worth of saturated fat in 2 enchiladas. Here are my suggestions to cut down on saturated fat & make healthier: 1. Maggie mentions she uses either medium or large corn tortillas. I recommend using smaller tortillas and slightly reducing the filling so that each enchilada is lower in calories simply because the size is slightly smaller. 2. Cut down on shrimp, as well as the flour, butter, milk and sour cream to compensate for the smaller tortillas. 3. Much of the fat comes from the cheese so I recommend reducing. In my analysis I cut out the Monterey Jack and just using the queso fresco (and slightly less). If you want to keep in the Monterey Jack, choose a low-fat variety.

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4. 5.

Although corn is a vegetable, I recommend spinach which is more nutrient-packed and the tortillas are corn. Definitely add in the fresh cilantro- not only does it add a great, authentic flavor, it also adds vitamins and minerals.

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Shrimp & Feta Orzo. This pasta has 25% of your daily value for calcium (from the feta), vitamin C (from the tomato, parsley, and green onion), and iron (from the shrimp).
Name: Mary Ann Almasian (QRTP/QTRN) Story Behind the Recipe: This is my mother's recipe, and we often make this quick and easy orzo and shrimp salad together after a fun and busy day at the beach with the family. Original Ingredients: Serves 4 Salad Ingredients 1 Cup Orzo (cooked & cooled) 3/4 lb. Shrimp (boiled & peeled) 1 green onion or chives (chopped) 1 can sliced black olives 4 ounces chopped Feta Cheese 1 Tomato (chopped) Chopped Parsley and Dill to taste Dressing Ingredients: 1.5 tablespoons lemon juice 1.5 teaspoons dijon mustard 2 tablespoons olive oil Healthy Alternative: Serves 5 Salad Ingredients 1 Cup Orzo (cooked & cooled) 3/4 lb. Shrimp (boiled & peeled) 1 green onion or chives (chopped) 1 can sliced black olives (rinsed) 4 ounces chopped, low-fat Feta Cheese 1 Tomato (chopped) Chopped Parsley and Dill to taste 2 cups raw greens (arugula, spinach, etc) Dressing Ingredients: 1.5 tablespoons lemon juice 1.5 teaspoons dijon mustard 2 tablespoons olive oil

Directions: 1. Mix together salad ingredients in a large mixing bowl. 2. In a separate bowl, mix together the salad dressing. 3. Pour salad dressing over the pasta and mix just before serving. May add a bit of extra feta on top and enjoy. Nutrition Information per Serving: 370 calories, 17 g total fat, 5 g saturated fat, 140 mg cholesterol, 790 mg sodium, 28 g carbohydrates, 2 g fiber, 2 g sugar, 27 g protein

Directions: 1. Mix together salad ingredients in a large mixing bowl. 2. In a separate bowl, mix together the salad dressing. 3. Pour salad dressing over the pasta and mix just before serving. May add a bit of extra feta on top and enjoy. Nutrition Information per Serving: 290 calories, 12 g total fat, 3 g saturated fat, 110 mg cholesterol, 470 mg sodium, 23 g carbohydrates, 2 g fiber, 2 g sugar, 23 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This salad sounds delicious and is quite healthy. However, the sodium level is high (1/3 of the total recommended daily limit), following are a few suggested revisions to add to the healthfulness. 1. Rinse the olives to reduce the sodium content. 2. Use a low-fat feta to reduce saturated fat. 3. Add in some vegetables to this dish to increase the amount of servings it can yield to 5 servings, while adding in loads of nutrients for few calories. I suggest using either spinach or arugula. You could also add in cooked mushrooms, asparagus, or vegetable of your choosing.

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Snapper Veracruz. A Heart Healthy Dish you can feel great about serving to guests.
Name: Pamela L. Clark (QATL/QLAB) Story Behind the Recipe: It is an easy dish for dinner parties as one simple recipe serves 10. It can also be easily halved for smaller meals and doubled for larger. Original Ingredients: Serves 10

Healthy Alternatives: Serves 10

2 28-ounce cans of diced tomatoes in juice, well drained, juices reserved 1/3 cup extra-virgin olive oil 1/2 cup chopped white onion 5 garlic cloves, chopped 1/4 cup chopped fresh parsley 5 small bay leaves 2 teaspoon dried Mexican oregano 3/4 cup chopped pitted green olives 1/4 cup raisins 1/4 cup drained capers 10 small snapper fillets (about 4 ounce each) 5 pickled jalapeno peppers, halved lengthwise and julienned

2 28-ounce cans of reduced sodium diced tomatoes in juice, drained, juices reserved 1/3 cup extra-virgin olive oil 1/2 cup chopped white onion 5 garlic cloves, chopped 1/4 cup chopped fresh parsley 5 small bay leaves 2 teaspoon dried Mexican oregano 3/4 cup chopped pitted green olives 1/4 cup raisins 1/4 cup drained capers 10 small snapper fillets (about 4 ounce each) 5 pickled jalapeno peppers, halved lengthwise and julienned

Directions: 1. For sauce: Place drained tomatoes in a medium bowl. Using a potato masher, crush tomatoes to a coarse puree. Drain again, reserving juices. 2. Heat oil in a large heavy skillet over medium high heat. Add onion and stir 30 seconds. Add garlic and stir 30 seconds. Add tomato puree and cook 1 minute. Add bay leaves, parsley, oregano and 1/4 cup reserved tomato juice. 3. Simmer until sauce thickens, about 3 minutes. 4. Add olives, raisins, capers and all remaining reserved tomato juice. Simmer until sauce thickens again, stirring occasionally, about 8 minutes. Season to taste with salt and pepper. 5. Preheat oven to 425-degrees. Spread 3 tablespoons of the sauce into the bottom of a large glass (or other non-reactive) baking dish. Arrange fish fillets over sauce and sprinkle lightly with salt and pepper. Spoon the remaining sauce over top. 6. Bake uncovered until fish is opaque in the center, about 18 minutes. Using a spatula, transfer fish to serving plates, spoon additional sauce over top and garnish with julienned jalapenos. Nutrition Information per Serving: 285 calories, 11 g total fat, 2 g saturated fat, 53 mg cholesterol, 835 mg sodium, 16 g carbohydrates, 3 g fiber, 7 g sugar, 32 g protein

Directions: 1. For sauce: Place drained tomatoes in a medium bowl. Using a potato masher, crush tomatoes to a coarse puree. Drain again, reserving juices. 2. Heat oil in a large heavy skillet over medium high heat. Add onion and stir 30 seconds. Add garlic and stir 30 seconds. Add tomato puree and cook 1 minute. Add bay leaves, parsley, oregano and 1/4 cup reserved tomato juice. 3. Simmer until sauce thickens, about 3 minutes. 4. Add olives, raisins, capers and all remaining reserved tomato juice. Simmer until sauce thickens again, stirring occasionally, about 8 minutes. Season to taste with salt and pepper. 5. Preheat oven to 425-degrees. Spread 3 tablespoons of the sauce into the bottom of a large glass (or other non-reactive) baking dish. Arrange fish fillets over sauce and sprinkle lightly with salt and pepper. Spoon the remaining sauce over top. 6. Bake uncovered until fish is opaque in the center, about 18 minutes. Using a spatula, transfer fish to serving plates, spoon additional sauce over top and garnish with julienned jalapenos.

Nutrition Information per Serving: 285 calories, 11 g total fat, 2 g saturated fat, 53 mg cholesterol, 455 mg sodium, 16 g carbohydrates, 3 g fiber, 7 g sugar, 32 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Using no added salt tomatoes reduces the sodium by almost 400 mg per serving! This recipe contains heart healthy mono-unsaturated fat from the fish, olives and olive oil and the sauce contains heart healthy Lycopene from the tomatoes. The sauce adds excellent flavor without adding any unhealthy fat or many calories.

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Spaghetti & Shrimp. Adding vegetables to this spicy pasta dish to ups the nutritional quality.
Name: Linda Nielsen (QRTP/QTRN) Story Behind the Recipe: I designed this recipe from scratch and it is a favorite in my family usually requested once a week. This recipe tastes great, is very flexible and very easy to make on nights you dont feel like doing a lot of cooking. And it reheats very well. If you like spicy food, be generous with the black and red peppers! I tend to use a lot of spice and parsley and it gives a nice color. Original Ingredients: Serves 4 1 package (16 oz.) of spaghetti (your choice but whole wheat works well) cup extra virgin olive oil (or more to taste) 3 teaspoons chopped garlic (or more to taste) 28 raw shrimp, peeled and de-veined (thawed if frozen) black pepper to taste salt to taste (No Salt brand works well) crushed red pepper to taste 1 cup chopped fresh parsley (or more to taste) (dried parsley doesnt work well with this recipe) shredded parmesan to taste (used 2 tablespoons/ serving used for nutrition analysis) Healthy Alternative: Serves 4 1/2, 16 ounce package of whole wheat spaghetti 1/3 cup Extra Virgin Olive Oil (or more to taste) 3 teaspoons Chopped Garlic (or more to taste) 28 Raw Shrimp peeled and de-veined (thawed if frozen) 4 cups chopped asparagus (fresh or frozen) 1 large package mushrooms, sliced Black pepper to taste Salt to taste (No Salt brand works well) Crushed Red Pepper to taste 1 cup Chopped Fresh Parsley (or more to taste) 2 tablespoons shredded parmesan

Directions: 1. Add spaghetti to large pot of boiling salted water. While spaghetti cooks, add olive oil to a hot skillet. Add garlic and shrimp and cook until shrimp are done (about 4 minutes) then put skillet aside on cool burner. Be careful not to overcook the shrimp or oil. 2. When ready, drain spaghetti and put back into large pot. Add shrimp, garlic and oil mixture and stir to coat spaghetti. Sprinkle black pepper, salt, and crushed red pepper flakes to taste. Mix, then add chopped parsley and mix again. 3. Let everyone sprinkle shredded parmesan on their individual bowls to taste. This recipe reheats very well as long as you keep the parmesan separate (i.e. add parmesan after reheating). Nutrition Information per Serving: 780 calories, 35 g total fat, 6 g saturated fat, 75 mg cholesterol, 350 mg sodium, 86 g carbohydrates, 4 g fiber, 2 g sugar, 30 g protein

Directions: 1. Add spaghetti to large pot of boiling salted water. While spaghetti cooks, add olive oil to a hot skillet. Add garlic, shrimp, and chopped vegetables. Cook until shrimp are done (about 4 minutes) then put skillet aside on cool burner. Be careful not to overcook the shrimp or oil. 2. When ready, drain spaghetti and put back into large pot. Add shrimp, garlic and oil mixture and stir to coat spaghetti. Sprinkle black pepper, salt, and crushed red pepper flakes to taste. Mix, then add chopped parsley and mix again. 3. Let everyone sprinkle shredded parmesan on their individual bowls to taste. This recipe reheats very well as long as you keep the parmesan separate (i.e. add parmesan after reheating). Nutrition Information per Serving: 510 calories, 25 g total fat, 5 g saturated fat, 75 mg cholesterol, 350 mg sodium, 48 g carbohydrates, 9 g fiber, 4 g sugar, 28 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe sounds delicious and utilizes some nutritious ingredients. I would recommend the following revisions to further increase the healthfulness: 1. The amount of pasta in this recipe yields a fairly large portion of pasta/ serving. I would recommend using only of a 16 ounce box of pasta. 2. In order to keep the actual amount of food consistent with the original recipe, I recommend adding in vegetables to this recipe. Vegetables add loads of nutrients- fiber, vitamins, and antioxidants- for relatively few calories. I use asparagus and mushrooms in my revised recipe, but any vegetable could be used here, try: zucchini, broccoli, spinach, eggplant, tomatoes, arugula, etc. 3. The olive oil is a healthy fat, but consider decreasing to 1/3 cup to cut down on calories.

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Spaghetti Pie. A serving of this dish provides a healthy balance of protein and carbohydrates.
Name: Jodie Pait (QRTP/QTRN) Story Behind the Recipe: This is a family favorite from ages past. It's easy to make, perfect for freezing, and people just love it! And, it's kid-friendly! Original Ingredients: Serves 12

Healthy Alternatives: Serves 12

pound spaghetti, cooked al dente stick butter, melted cup grated Parmesan cheese 2 eggs, beaten 1 pound ground hamburger, seasoned to taste 1 -32 ounce jar spaghetti sauce 1 -pound shredded sharp cheddar cheese 1-pound shredded mozzarella cheese

pound whole wheat pasta, cooked al dente stick lite butter, melted cup grated Parmesan cheese 2 eggs, beaten 1 pound 90% lean ground beef, seasoned to taste 1 -32 ounce jar spaghetti sauce 1 -pound shredded 2% milk sharp cheddar cheese 1-pound shredded 2% mozzarella cheese

Directions: 1. Preheat oven to 350 degrees. 2. Cook spaghetti al dente, drain. 3. Meanwhile, cook ground beef until well browned. 4. To assemble: mix in butter, parmesan cheese and eggs to spaghetti. Spread in a 9x13 inch baking dish. 5. Layer the meat on top, then spaghetti sauce, followed by cheddar cheese, and finally mozzarella cheese. 6. Bake in preheated oven for 30 minutes. Nutrition Information per Serving: 457 calories, 24 g total fat, 11 g saturated fat, 118 mg cholesterol, 660 mg sodium, 31 g carbohydrates, 1 g fiber, 24 g sugar, 27 g protein

Directions: 1. Preheat oven to 350 degrees. 2. Cook spaghetti al dente, drain. 3. Meanwhile, cook ground beef until well browned. 4. To assemble: mix in butter, parmesan cheese and eggs to spaghetti. Spread in a 9x13 inch baking dish. 5. Layer the meat on top, then spaghetti sauce, followed by cheddar cheese, and finally mozzarella cheese. 6. Bake in preheated oven for 30 minutes. Nutrition Information per Serving: 360 calories, 14 g total fat, 5 g saturated fat, 98 mg cholesterol, 660 mg sodium, 31 g carbohydrates, 5 g fiber, 20 g sugar, 28 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. Try whole wheat pasta to increase the fiber in this recipe. Try low fat cheese, 90% lean ground beef and lite butter to reduce the saturated fat, total fat and calories in the recipe. To decrease the calories and fat even further you could try 4 egg whites in place of the whole eggs and decreasing the amount of cheese from 8 ounce of each to 6 ounces of each.

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Spaghetti Squash Sauna. This delicious, healthful dinner contains nutrient-rich vegetables, healthful fats and lean, healthy protein.
Name: Ellen & Kelly Rahn (QRTP/QTRN) Story Behind the Recipe: This is my own creation and I enjoy this dish because you can vary it and put anything on top to accommodate a vegetarian to a meat eater. The Bowl makes a creative presentation if you place on dark green curly lettuce, decorative serving bowls or platter decorated with asparagus design. Original Ingredients: Serves 2 or 4 smaller portions with a side salad 1 medium spaghetti squash 4 tablespoons olive oil 4 tablespoons Butter or substitute 3-4 tablespoons of grated parmesan cheese 1/2 teaspoon salt and pepper 8 ounces Ragu sauce 2 small fillet of fish/ snapper/cod /tilapia Healthy Alternative: Serves 4 1 medium spaghetti squash 2 tablespoons olive oil 1 tablespoons butter or substitute 3-4 tablespoons of grated parmesan cheese 1/8 teaspoon salt and pepper to taste 8 ounces Ragu sauce (choose a low-sodium variety) 4 small (4 ounce) fillet of fish/ snapper/cod /tilapia

Directions: 1. Sauna/bake the whole squash on shallow pan of 1/2 inch water for 1hour! (This keeps the shell from cracking) 2. Remove and cut in half with the longer part creating and long shaped squash bowl. Remove the center seeds with a fork and continue to fork the pulp till it looks and shows the spaghetti like content. 3. Add the olive oil, butter, and seasoning till it is evenly dispersed. Should look like yellow spaghetti. 4. Spoon some Ragu sauce on the top. Save 2 teaspoons from the jar for next step. 5. Lay the choice of fish, another small dab of Ragu, and sprinkle with parmesan cheese. 6. Place both completed spaghetti squash bowls on a pan. Broil/bake at 350 for 10-15 min., just enough to cook the fish and warm added ingredients. Nutrition Information per Serving (assuming 2 servings): 840 calories, 65 g total fat, 23 g saturated fat, 140 mg cholesterol, 1390 mg sodium, 23 g carbohydrates, 4 g fiber, 11 g sugar, 42 g protein

Directions: 1. Sauna /bake the whole Squash on shallow pan of 1/2 inch water for 1hour! (This keeps the shell from cracking) 2. Remove and cut in half with the longer part creating and long shaped squash bowl. Remove the center seeds with a fork and continue to fork the pulp till the it looks and shows the spaghetti like content. 3. Add the olive oil, butter, and seasoning till it is evenly dispersed. Should look like yellow spaghetti. 4. Spoon some Ragu sauce on the top. Save 2 teaspoons from the jar for next step. 5. Lay the choice of fish, another small dab of Ragu, and sprinkle with parmesan cheese. 6. Place both completed spaghetti squash bowls on a pan. Broil/bake at 350 for 10-15 min. just enough to cook the fish and warm added ingredients. Nutrition Information per Serving: 310 calories, 14 g total fat, 4 g saturated fat, 65 mg cholesterol, 420 mg sodium, 12 g carbohydrates, 2 g fiber, 6 g sugar, 33 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: I like this recipe and that it uses nutritious ingredients. Following are a few revisions that will further increase its healthfulness: 1. It is great to see the recipe uses some butter for the flavor, but uses heart healthy olive oil for the rest of the fat. I would recommend cutting the fat, as it is contributing many of the calories. Try cutting back the fat by 3-5 tablespoons. 2. The sodium is quite high, so try using a pasta sauce low in sodium and try cutting down the salt to 1/8 teaspoon. 3. Ellen mentions the recipe serves 2 to 4 people. I would recommend stretching to serve 4 people and as she suggested, adding in a green salad on the side. This would make for a healthy and tasty dinner!

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Super Beefy Enchiladas. Substituting beans for some of the beef in these meaty enchiladas adds in fiber and cuts down on unhealthy saturated fat.
Name: Cheryl Murphy (QRTP/QTRN) Story Behind the Recipe: I chose this recipe as it is a tradition in my family to have enchiladas on Christmas Eve for dinner. I would like to serve a healthier version if possible without sacrificing the taste. Original Ingredients: Serves 6

Healthy Alternatives: Serves 6

1 1/2 c. cooked ground beef 1 1/2 c. shredded sharp Cheddar cheese 1/2 c. chopped onion 1 can condensed cream of mushroom soup 1 can condensed tomato soup 1 can Enchilada Sauce 12 corn tortillas

c. cooked ground beef (90% lean) c. black beans 1 1/2 c. shredded, low-fat, sharp Cheddar cheese 1/2 c. chopped onion 1 can condensed cream of mushroom soup 1 can condensed tomato soup 1 can Enchilada Sauce 12 corn tortillas

Directions: 1. Combine beef, c. cheese and onion; set aside. 2. Combine soups and enchilada sauce. 3. Dip tortillas in hot oil to soften, a few seconds on each side. 4. Top each tortilla with one heaping tablespoon of meat mixture; roll-up. 5. Place seam side down in 13X9 inch baking dish. 6. Pour sauce over and top with remaining cheese. 7. Bake at 350 degrees F preheated oven for 25 to 30 minutes. Nutrition Information per Serving (2 enchiladas): 430 calories, 190 g fat calories, 21 g total fat, 10 g saturated fat, 80 mg cholesterol, 1280 mg sodium, 33 g carbohydrates, 2 g fiber, 11 g sugar, 26 g protein

Directions: 1. Combine beef, beans, c. cheese and onion; set aside. 2. Combine soups and enchilada sauce. 3. Dip tortillas in hot oil to soften, a few seconds on each side. 4. Top each tortilla with one heaping tablespoon of meat mixture; roll-up. 5. Place seam side down in 13X9 inch baking dish. 6. Pour sauce over and top with remaining cheese. 7. Bake at 350 degrees F preheated oven for 25 to 30 minutes. Nutrition Information per Serving: 320 calories, 140 g fat calories, 15 g total fat, 8 g saturated fat , 35 mg cholesterol, 910 mg sodium, 35 g carbohydrates, 4 g fiber, 5 g sugar, 21 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: I would 1. 2. 3. recommend the following 3 changes: cut the amount of beef in half and use 90% lean; add cup black beans (or other bean); switch to a low-fat, shredded, sharp cheddar cheese (I would not recommend fat-free which will not melt).

Keep in mind that you dont have to incorporate all the above recommendations. Additionally, you could absolutely add in some sauted vegetables (for example- mushrooms, spinach, etc) to further add to the healthfulness of these enchiladas. I didnt add these in as I didnt want to intrude on the integrity of the enchiladas too much.

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Sweet Potato Casserole.

Name: Lauren Hauser (QRTP/QTRN) Story Behind the Recipe: This is a recipe from my mother that we have every Thanksgiving. My family and my inlaws all love it, and we always pretend that it is healthy because it has sweet potatoes in it. It wouldnt be Thanksgiving without it, but we all know that with this much sugar and butter, it cant be good for us! Original Ingredients: Serves 12 ( cup portions) 3 cups mashed sweet potatoes 1 cup sugar 2 beaten eggs cup milk 1 stick butter teaspoon vanilla Dash of cinnamon and nutmeg Healthy Alternatives: Serves 12 ( cup portion) 3 cups mashed sweet potatoes cup sugar 4 beaten egg whites 2 tablespoons water cup 1% milk 1 stick butter alternative (Smart Balance) teaspoon vanilla Dash cinnamon and nutmeg Topping: 1 stick butter alternative (Smart Balance) cup whole wheat flour cup brown sugar 3/4 cup chopped pecans

Topping: 1 stick butter cup flour 1 cup brown sugar 1 cup chopped pecans Directions: 1. Mix first seven ingredients together and pour into a baking dish. 2. Mix topping ingredients and spread over potato mixture. 3. Place in 400 degree oven for approximately 35 minutes or until golden brown. Nutrition Information per Serving: 430 calories, 200 calories from fat, 23 g total fat, 11 g saturated fat, 75 mg cholesterol, 180 mg sodium, 55 g carbohydrates, 2 g fiber, 45 g sugar, 4 g protein

Directions: 1. Mix first eight ingredients together and pour into a baking dish. 2. Mix topping ingredients and spread over potato mixture. 3. Place in 400 degree oven for approximately 35 minutes or until golden brown. Nutrition Information per Serving (including optional ingredients): 390 calories, 190 calories from fat, 22 g total fat, 8 g saturated fat, 20 mg cholesterol, 230 mg sodium, 45 g carbohydrates, 3 g fiber, 35 g sugar, 4 g protein

Tips from Maggie Meyer, LiveHealthier Registered Dietitian: 2. 2. 3. 4. 5. 6. Using a butter alternative, like Smart Balance or Earth Balance, can help decrease saturated fat in your recipes and increase healthier fats. If your recipe calls for 1 cup of sugar or more, you can decrease the sugar amount by of what the recipe is calling for. Also, the sweet potatoes are going to also contribute to the sweetness of the recipe, so you may not notice the cup less. If you are diabetic, you can always make your recipes with your favorite sugar substitute, but may need to experiment to get the sweetness you desire. Substituting whole wheat flour for white flour is a great way to increase fiber content! This recipe is high in sugar, however, it is a good source of Vitamins A and C, as well as iron. Decreasing the pecans to cup eliminates 20 grams of unnecessary fat without sacrificing taste!

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Thanksgiving in July Casserole. Eliminating the stuffing seasoning packet slashes sodium from this holiday-inspired dish.
Name: Kristin Gittens (QCAM) Story Behind the Recipe: This was one of my Mom's recipes. Growing up whenever we wanted Thanksgiving dinner, not in November, she would make this. When you add the cranberry sauce & some string beans you would feel like you were eating Thanksgiving dinner in July! Original Ingredients: Serves 6 1pound chicken tender 1 can low sodium cream of mushroom soup 4-6 slices of American cheese 1 box of stuffing

Directions: 1. Prepare stuffing according to package & set aside 2. Cut chicken into chunks 3. Place chicken in bottom of casserole dish 4. Lay cheese on top of chicken 5. Pour soup over cheese 6. Place stuffing on top of soup 7. Bake at 350 for 45 minutes 8. Serve with cranberry sauce & string beans (optional) Nutrition Information per Serving: 590 calories, 21 g total fat, 4.5 g saturated fat, 40 mg cholesterol, 2180 mg sodium, 71 g carbohydrates, 5 g fiber, 11 g sugar, 26 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. This recipe contains nearly a days worth of recipe. I recommend not using the flavoring packet provided in the stuffing mix; instead, use a salt-free seasoning such as Mrs. Dash for seasoning. This substitution will reduce sodium content significantly. I would also recommend making the portion size smaller and serving this dish with a vegetable side dish, such as the string beans Kristin recommends.

154

Tuna Noodle Casserole. Easy cooking made delicious.

Name: Kelly Toth (ClinOps) Story Behind the Recipe: Here is my favorite recipe that I would like added to the Q Recipe Book. Thanks! Original Ingredients: Serves 6 2 (10.75 ounce) cans Campbell's Condensed Cream of Mushroom Soup 1 cup milk 2 cups frozen peas 2 (10 ounce) cans tuna, drained 4 cups hot cooked medium egg noodles 2 tablespoons dry bread crumbs 1 tablespoon butter, melted Healthy Alternative: Serves 6 2 (10.75 ounce) cans Campbell's Healthy Choice Condensed Cream of Mushroom Soup (98% Fat Free) 1 cup skim milk 2 cups frozen peas 2 (10 ounce) cans light tuna in water, drained 4 cups hot cooked medium whole wheat egg noodles 2 tablespoons dry bread crumbs 1 tablespoon Smart Balance Light, melted

Directions: 1. Stir soup, milk, peas, tuna and noodles in 3quart casserole. 2. Bake at 400 degrees F for 30 minutes or until hot. Stir. 3. Mix bread crumbs with butter in bowl and sprinkle over tuna mixture. Bake for 5 minutes more. Nutrition Information per Serving: 430 calories, 12 g total fat, 4.5 g saturated fat, 72 mg cholesterol, 1154 mg sodium, 45 g carbohydrates, 4 g fiber, 4 g sugar, 34 g protein

Directions: 1. Stir soup, milk, peas, tuna and noodles in 3quart casserole. 2. Bake at 400 degrees F for 30 minutes or until hot. Stir. 3. Mix bread crumbs with butter in bowl and sprinkle over tuna mixture. Bake for 5 minutes more. Nutrition Information per Serving: 351 calories, 5 g total fat, 1.5 g saturated fat, 33 mg cholesterol, 813 mg sodium, 43 g carbohydrates, 7 g fiber, 7 g sugar, 34 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: This is an easy, delicious, healthy meal to start out with. To make it even healthier, I would suggest the following: 1. Substituting the 98% Fat Free condensed soup for the original version not only saves fat and calories, but also sodium. 2. Using whole wheat noodles adds fiber and whole grains to this recipe.

155

Wild Rice and Chicken Casserole. The addition of vegetables adds a nutritional punch to this recipe.
Name: John Reites (QRTP/QTRN) Story Behind the Recipe: This is a recipe my wife picked up from her grandmother's cookbook. We and our friends enjoy the meal, but have only had it once since deciding to eat healthier (i.e. portion control, counting calories, etc.) in 2008. I would love to see what options we have to make this meal healthier. Original Ingredients: Serves 4 1 box Uncle Ben's wild rice made as directed 1 10-ounceFrozen chopped broccoli thawed 1/2 cup mayonnaise 1 can cream of mushroom soup 2 cups cooked chicken shredded Salt and Pepper to taste Healthy Alternative: Serves 4 1 teaspoon olive oil 1-10 -ouncepackage button mushrooms, sliced 2 cups cooked wild rice (can use instant) 4 cups frozen chopped broccoli thawed (or fresh, steamed) 4 small skinless chicken breasts, baked 4 tablespoons grated parmesan cheese Salt and Pepper to taste

Directions: 1. Mix together and place in 9x13 casserole dish. Top with 2 cups shredded sharp cheddar cheese. Bake 350 degrees for 30 minutes or until bubbly.

Directions: 1. Heat olive oil in a pan and saut sliced mushrooms until cooked. 2. To serve, top a chicken breast with sauted mushrooms. Serve cup wild rice and 1 cup broccoli on side. Sprinkle 1 tablespoon parmesan cheese over top. Nutrition Information per Serving: 280 calories, 5 g total fat, 1.5 g saturated fat, 55 mg cholesterol, 200 mg sodium, 31 g carbohydrates, 7 g fiber, 4 g sugar, 31 g protein

Nutrition Information per Serving: 620 calories, 29 g total fat, 5 g saturated fat, 60 mg cholesterol, 1980 mg sodium, 58 g carbohydrates, 5 g fiber, 3 g sugar, 36 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe includes some healthful ingredients (wild rice & broccoli), but the processed foods pack in almost a days worth of sodium. I would suggest that instead of making into a casserole, separate the ingredients out. Below are my specific suggestions to make healthier: 1. Instead of using the creamed soup, top a baked chicken breast with sauted mushrooms. 2. Serve the chicken breast with a side of cooked wild rice and steamed broccoli. 3. Flavor food with grated parmesan cheese.

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Side Dishes
Side dishes can be a great addition to any meal, as long as you use complementary flavors and textures that add to what you have already planned. Look through these side dishes to mix and match with your entre and be creative.

Recipes in this section:

Dish Broccoli Casserole Corn Casserole Potato Salad Potato Souffl Roasted Asparagus Simple Winter Root Roasted Vegetables Vegetable Fried Rice Indian Style Yukon Gold Potatoes and Fuji Apples Gratin Name Ayanna Reynolds Nicole Backues Valerie Bednarz Davina Touchton Claudia Ryan Treva Wiles Shanthi Govindaraj Jill Edwards Location QATL/QLAB Home/Field Based QRTP/QTRN QRTP/QTRN Home/Field Based QSND QATL/QLAB QRTP/QTRN Page 158 159 160 161 162 166 163 164 168 165

Broccoli Casserole. A few tweaks shave fat, calories, and sodium from this cheesy side dish.
Name: Ayanna Reynolds (QATL/QLAB) Original Ingredients: Serves 6 1 Can of Cream of Mushroom 1 Can of Cream of Chicken (Or another can of Cream of Mushroom if you want it vegetarian) 1 16oz bag of Frozen Broccoli (do not cook broccoli ahead of time) 1 Cup of uncooked MINUTE RICE (Needs to be the specific brand in the red box- do not cook rice ahead of time) 1 Cup of Chopped Onions 1 15oz Jar of Kraft Cheez Whiz (only use about of jar or it may be too cheesy) Healthy Alternative: Serves 6 1 Can of Cream of Mushroom 1 16oz bag of Frozen Broccoli (do not cook broccoli ahead of time) 1 Cup of uncooked MINUTE RICE (Needs to be the specific brand in the red box- do not cook rice ahead of time) 1 Cup of Chopped Onions of a 15 ounce Jar of Kraft Cheez Whiz

Directions: 1. Mix all ingredients together uncooked in a glass baking dish and bake at 350-375 degrees for about 1 hour. 2. After about 30 minutes, take it out and mix it to ensure even cooking & place back in oven. 3. Remove from oven when it looks golden on top. Nutrition Information per Serving: 340 calories, 150 g fat calories, 17 g total fat, 9 g saturated fat, 50 mg cholesterol, 1660 mg sodium, 34 g carbohydrates, 3 g fiber, 7 g sugar, 12 g protein; 60% vitamin C

Directions: 1. Mix all ingredients together uncooked in a glass baking dish and bake at 350-375 degrees for about 1 hour. 2. After about 30 minutes, take it out and mix it to ensure even cooking & place back in oven. 3. Remove from oven when it looks golden on top. Nutrition Information per Serving: 220 calories, 50 g fat calories, 5 g total fat, 3 g saturated fat, 15 mg cholesterol, 970 mg sodium, 31 g carbohydrates, 3 g fiber, 6 g sugar, 10 g protein; 60% vitamin C

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe includes healthful broccoli, but adding in 2 cans of condensed soup & a jar of cheese sauce and the sodium & unhealthy fat levels soar. A few swaps can make this a reasonably healthful side dish, while maintaining the creamy, cheesy flavor. 1. Omit the cream of chicken soup, 1 can of condensed soup should be enough. 2. Switch to the low-fat cheese sauce and use only a jar.

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Corn Casserole. Using olive oil in placed of margarine replaces unhealthy trans fats with heart healthy mono-unsaturated fat.
Name: Nicole Backues (Home/Field Based) Original Ingredients: Serves 8 1/2 cup margarine 1 can whole kernel corn w/liquid 1 can cream corn 1 box Jiffy Cornbread 2 eggs slightly beaten 1 cup sour cream 1 cup grated cheddar cheese Healthy Alternative: Serves 16 1/4 cup olive oil 1 can no-salt added whole kernel corn w/liquid 1 can no-salt added cream corn 1 box Jiffy Cornbread cup applesauce 2 eggs slightly beaten 1 cup low-fat sour cream 1 cup grated low-fat cheddar cheese

Directions: 1. Melt margarine in a 9x13 baking dish. Add 2 cans of corn and Jiffy. Mix gently w/fork. Add eggs, mix again, drop sour cream by the teaspoon on top and fold in mixture. Sprinkle w/cheese. 2. Bake at 350 20-30 minutes until mix is firm. Nutrition Information per Serving: 480 calories, 27 g total fat, 10 g saturated fat, 80 mg cholesterol, 1070 mg sodium, 46 g carbohydrates, 2 g fiber, 14 g sugar, 10 g protein

Directions: 1. Melt margarine in a 9x13 baking dish. Add 2 cans of corn and Jiffy and applesauce. Mix gently w/fork. Add eggs, mix again, drop sour cream by the teaspoon on top and fold in mixture. Sprinkle w/cheese. 2. Bake at 350 20-30 minutes until mix is firm. Nutrition Information per Serving: 180 calories, 7 g total fat, 1.5 g saturated fat, 25 mg cholesterol, 330 mg sodium, 25 g carbohydrates, 1 g fiber, 8 g sugar, 5 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This casserole is loaded with saturated fat from the dairy products and sodium from the canned and boxed foods. You can make the casserole healthier by incorporating some or all of the following revisions: 1. Use olive oil in place of margarine, as it is a much healthier fat source and should be able to have the same ending result. Reduce the amount using cup oil and add in cup applesauce to replace half of the oil. 2. Choose no-salt added canned corn. 3. To cut down on unhealthy saturated fat, use a fat-free sour cream and a low-fat cheddar cheese. 4. Cut portion size in half and stretch the yield to 16. Keep in mind that an ear of corn has 70 calories, no fat or sodium, and 1 gram of fiber. Add a small pat of butter and total calories is still just over 100 calories.

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Potato Salad. Potatoes are an excellent source of potassium; in fact they contain more potassium than a banana.
Name: Valerie Bednarz (QRTP/QTRN) Story Behind the Recipe: My favorite side dish is potato salad. I have a few different variations for it but here's one of my favorites. Original Ingredients: Serves 8 2 pounds Yukon gold potatoes 3 hard boiled eggs, finely chopped 1 cup mayonnaise cup red onion, finely chopped 2 stalks celery, finely chopped kosher salt freshly ground pepper sugar to taste [optional] Healthy Alternatives: Serves 8 2 pounds Yukon gold potatoes 3 hard boiled eggs, finely chopped 1 cup light mayonnaise cup red onion, finely chopped 2 stalks celery, finely chopped 1 teaspoon kosher salt freshly ground pepper 1 teaspoon sugar to taste [optional]

Directions: 1. Boil potatoes in skin and let cool. 2. Peel and cut into chunks. 3. Add eggs, mayonnaise, onion, celery and fold together. 4. Season to taste with salt, pepper, and sugar. Nutrition Information per Serving: 317 calories, 24 g total fat, 7 g saturated fat, 88 mg cholesterol, 1343 mg sodium, 29 g carbohydrates, 2 g fiber, 12 g sugar, 4 g protein

Directions: 1. Boil potatoes in skin and let cool. 2. Peel and cut into chunks. 3. Add eggs, mayonnaise, onion, celery and fold together. 4. Season to taste with salt, pepper, and sugar. Nutrition Information per Serving: 214 calories, 12 g total fat, 2 g saturated fat, 83 mg cholesterol, 555 mg sodium, 23 g carbohydrates, 2 g fiber, 8 g sugar, 4 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Try reduced fat mayonnaise to cut the fat in half in this recipe. Use 1 tsp sugar and 1 tsp salt to decrease the sodium and sugar.

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Potato Souffl. This dish is potassium-rich, thanks to the potatoes.

Name: Davina Touchton (QRTP/QTRN) Story Behind the Recipe: Here is my favorite dish. This is an excellent dish to prepare a day ahead, and then pop in the oven. It will rise slightly and makes an attractive souffl, very delicious. Original Ingredients: Serves 10 3 pounds potatoes (boiled) 1 stick butter 1/2 cup milk 3 eggs 1 large cream cheese 1 cup sour cream 1 cup scallions Healthy Alternative: Serves 10 1.5 pounds potatoes (boiled) 1.5 pounds potatoes (boiled) stick butter 1/2 cup skim milk 2 eggs large cream cheese (4 ounces) 1 cup low-fat sour cream 1 cup scallions

Directions: 1. Mash potatoes, then mix all ingredients with a mixer. Pour in buttered casserole dish and chill for 24 hours. Bake 350 degrees for 45-60 minutes. Nutrition Information per Serving: 340 calories, 23 g total fat, 14 g saturated fat, 130 mg cholesterol, 360 mg sodium, 25 g carbohydrates, 2 g fiber, 4 g sugar, 7 g protein

Directions: 1. Mash potatoes, then mix all ingredients with a mixer. Pour in buttered casserole dish and chill for 24 hours. Bake 350 degrees for 45-60 minutes. Nutrition Information per Serving: 250 calories, 9 g total fat, 6 g saturated fat, 70 mg cholesterol, 210 mg sodium, 37 g carbohydrates, 4 g fiber, 18 g sugar, 7 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. Use potatoes and sweet potatoes. While the potatoes offer valuable nutrients like potassium, the sweet potatoes add in other valuable nutrients like vitamins A & C. 2. Use only stick of butter. This should be enough to keep the richness from the flavor, but allows for fat grams to keep within a reasonable limit. 3. Davina mentions using 2-3 eggs, I recommend using 2 eggs. 4. Switch to a low-fat sour cream, low-fat cream cheese and use skim milk to shave saturated fat and calories. Keep in mind that you would not have to use all of these suggestions at once; even making a few of the suggestions can significantly increase the nutritional value of the dish.

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Roasted Asparagus. Asparagus abounds with healthful nutrients, while olive oil adds some heart-healthy fat.
Name: Claudia Ryan (Home/Field Based) Original Ingredients: Serves 6 1 bunch asparagus 1 tablespoon olive oil teaspoon salt teaspoon sugar teaspoon pepper

Directions: 1. Wash asparagus and break ends off. Place in single layer in baking dish. 2. Drizzle a little olive oil over the asparagus. 3. Bake at 425 degrees for 10 minutes. If necessary bake for up to 5 minutes more until asparagus is crisp/tender. 4. Sprinkle with equal amounts of salt and sugar and 1/2 the amount of pepper. 5. Serve immediately. 6. Cut up leftovers and add to pasta. Nutrition Information per Serving: 40 calories, 2.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 200 mg sodium, 4 g carbohydrates, 2 g fiber, 2 g sugar, 2 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: I love this recipe- a healthy vegetable recipe where simplicity rules. Roasting and adding just enough flavoring makes for a tasty dish.

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Simple Winter Root Roasted Vegetables. This simple, nutrient-filled dish is a great way to use any vegetables you have on hand.
Name: Treva Wiles (QSND) Story Behind the Recipe: The recipe is very simple and basic - even a husband can do - it's really whatever you have on hand and want to use up rather than toss out. If you want exact measurements I'll go back to my book and submit tomorrow with my story. Original Ingredients: Serves 8 Mix and match several types of root veggies, for example: 2 carrots 1 green and red pepper 1 sweet potatoes 2 red potatoes 1 turnip 1 onions 2 tablespoons olive oil 1 teaspoon sea salt Directions: 1. Mix and match several types of root veggies such as use carrots, green and red peppers, sweet potatoes, red potatoes, turnips, and onions. Clean, peel, and chop roughly into 2 inch cubes. 2. Take a non-stick roasting pan, sprinkle some olive oil over the veggies & a small amount of sea salt, place in oven to bake until tender and golden color at 350 degrees for about 45 minutes. Note: You can add any or all of your favorite root veggies and just drizzle enough EVOO to insure a light coating over all the veggies. Nutrition Information per Serving: 80 calories, 3.5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 320 mg sodium, 11 g carbohydrates, 2 g fiber, 6 g sugar, 1 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: I love the flexibility to the recipe. Using a range of vegetables contributes loads of nutrients (almost a full days worth of vitamin A & C!). Roasting with just enough olive oil and sea salt ensures this dish also tastes delicious. No alterations needed.

Vegetable Fried Rice Indian Style. Dont let the word fried fool you- a serving of this rice dish is actually quite healthful.

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Name: Shanthi Govindaraj (QATL/QLAB) Original Ingredients: Serves 6 1 cup of basmati rice teaspoon salt 2 teaspoon oil 1 teaspoon cinnamon 2 cloves 2 cardamom pods 1 green chili 1-8ounce packet frozen mixed vegetables teaspoon salt teaspoon pepper Healthy Alternative: Serves 6 1 cup of brown basmati rice 1/8 teaspoon salt 2 teaspoon oil 1 teaspoon cinnamon 2 cloves 2 cardamom pods 1 green chili 1-8ounce packet frozen mixed vegetables 1/8 teaspoon salt teaspoon pepper

Directions: 1. Cook 1 cup of Basmati rice with 2 cups of water and 1/2 teaspoon of salt in a rice cooker. 2. In a frying pan, add 2 teaspoon of oil. When it is hot, add a 1/4 inch of cinnamon, 2 cloves, 2 pods of cardamom, 1 cut green chilies, fry for 10 sec, Add a 8 ounce packet of frozen mixed vegetable, 1/4 teaspoon of salt, 1/4 teaspoon of pepper. Mix the vegetables and cook covered with the lid until all water is evaporated. 3. Add the cooked rice to the frying pan with vegetables, turn off the stove. Mix the rice and vegetables together and serve hot. Nutrition Information per Serving: 170 calories, 4 g total fat, 1 g saturated fat, 5 mg cholesterol, 370 mg sodium, 31 g carbohydrates, 1 g fiber, 1 g sugar, 18 g protein

Directions: 1. Cook 1 cup of Basmati rice with 2 cups of water and 1/2 teaspoon of2 salt in a rice cooker. 2. In a frying pan, add 2 teaspoons of oil. When it is hot, add a 1/4 inch of cinnamon, 2 cloves, 2 pods of cardamom, 1 cut green chilies, fry for 10 sec, Add a 8 ounce packet of frozen mixed vegetable, 1/8 teaspoon of salt, 1/4 teaspoon of pepper. Mix the vegetables and cook covered with the lid until all water is evaporated. 3. Add the cooked rice to the frying pan with vegetables, turn off the stove. Mix the rice and vegetables together and serve hot. Nutrition Information per Serving: 170 calories, 4 g total fat, 1 g saturated fat, 5 mg cholesterol, 180 mg sodium, 31 g carbohydrates, 2 g fiber, 1 g sugar, 18 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This dish sounds flavorful and is quite healthy as is, 2 revisions could further increase healthfulness: 1. Substitute a brown basmati for the white basmati rice to double the amount of fiber/ serving. 2. Decrease the salt to 1/8 teaspoon added to the rice and the vegetables to decrease sodium. You can experiment and reduce sodium to taste. 3. To further up the healthfulness, add even more vegetables for more of a rice fried vegetables.

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Yukon Gold Potato and Fuji Apple Gratins. Apples are a good source of Vitamin C.
Name: Jill Edwards (QRTP/QTRN) Story Behind the Recipe: I choose to submit this recipe because it is really tasty but higher in fat than I would like it to be. Original Ingredients: Serves 6 1 tablespoon butter 2 large shallots, minced 2 and 1/3 cups whipping cream 2 large fresh thyme sprigs 1 bay leaf 1.5 cups coarsely grated peeled Yukon Gold potatoes (about 9.5 ounces) chopped fresh chives 1 medium Fuji apple, peeled, cored, finely diced (about 1-1/4 cups) Healthy Alternatives: Serves 6 1 tablespoon smart balance light 2 large shallots, minced cup whipping cream 1 cups 2% milk 2 large fresh thyme sprigs 1 bay leaf 1.5 cups coarsely grated peeled Yukon Gold potatoes (about 9.5 ounces) chopped fresh chives 1 medium Fuji apple, peeled, cored, finely diced (about 1-1/4 cups)

Directions: 1. Preheat oven to 375. 2. Lightly butter six 3/4 cup souffl dishes or custard cups. Place on baking sheet. 3. Melt 1 tablespoon butter in heavy medium saucepan over medium-low heat. Add shallots; saut until beginning to soften, about 3 minutes. 4. Add cream, thyme, and bay leaf; increase heat to medium. Simmer 3 minutes. 5. Add potatoes; simmer until partially cooked and mixture is thick and creamy, about 4 minutes. 6. Discard thyme sprigs and bay leaf. Season with salt and pepper. 7. Sprinkle diced apple over bottom of prepared souffl dishes, dividing equally. 8. Spoon potato mixture over. Cover dishes tightly with foil. 9. Bake until potato mixture and apples are tender, about 30 minutes (tops will not be brown). Remove from oven; let stand 10 minutes. Uncover. 10. Sprinkle with chives and serve. Nutrition Information per Serving: 381 calories, 38 g total fat, 24 g saturated fat, 137 mg cholesterol, 64 mg sodium, 10 g carbohydrates, 1 g fiber, 6 g sugar, 2 g protein

Directions: 1. Preheat oven to 375. 2. Lightly butter six 3/4 cup souffl dishes or custard cups. Place on baking sheet. 3. Melt 1 tablespoon smart balance light in heavy medium saucepan over medium-low heat. Add shallots; saut until beginning to soften, about 3 minutes. 4. Add milk, cream, thyme, and bay leaf; increase heat to medium. Simmer 3 minutes. 5. Add potatoes; simmer until partially cooked and mixture is thick and creamy, about 4 minutes. 6. Discard thyme sprigs and bay leaf. Season with salt and pepper. 7. Sprinkle diced apple over bottom of prepared souffl dishes, dividing equally. 8. Spoon potato mixture over. Cover dishes tightly with foil. 9. Bake until potato mixture and apples are tender, about 30 minutes (tops will not be brown). Remove from oven; let stand 10 minutes. Uncover. 10. Sprinkle with chives and serve. Nutrition Information per Serving: 147 calories, 11 g total fat, 6 g saturated fat, 35 mg cholesterol, 31 mg sodium, 11 g carbohydrates, 1 g fiber, 7 g sugar, 3 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Most of the fat in the original version of this recipe comes from the whipping cream. Decreasing it from 2 and 1/3 cups to cup and adding 1 and cups 2% milk greatly reduces the fat and calories but keeps the creamy flavor. That one modification cuts out 17 grams of fat! To further decrease the fat try smart balance light instead of regular butter.

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Desserts
It is good to indulge every now and then and the desserts we have highlighted in this section are an excellent way to do so and still make sure you can zip your pants up in the morning.

Recipes in this section:

Dish Anytime Pumpkin Bread Almost Tortuga Rum Cake Applesauce-Carrot Muffins Apricot Brandy Poundcake Banana Bread Banana Pudding Blueberry Banana Pie Blueberry Salad Bread Pudding Brown Rice Pudding Bs Brulee Carrot Cake Cherry Almond Chocolate Clusters Chocolate Chip Cookies Chocolate Cobbler Chocolate Cream Pie in an Oreo Crust Chocolate Mint Dessert Chocolate Rolls Cookie Pie Cool Cake Cornflake Pudding Cranberry Walnut Oatmeal Cookies Name Christine Abdallah Jennifer Babbitt Cynthia Karabinos Leslie Temple Allison Arnold Shirley Taylor-Edwards Adlena Pfeil Ann Estes Mondell Day Erica Roberts Brenda Ingram Stacy Woodward Deborah Johnson Emily Righter Alicia Farage Ann Estes Frances Pendley DeAnn Hyder Alicia Murray-West Heather Yaksic Nicole Hudson Elizabeth Bray Location Innovex QCAM QRTP/QTRN QRTP/QTRN QRTP/QTRN QRTP/QTRN QINJ QRTP/QTRN Home/Field Based QSND QRTP/QTRN QRTP/QTRN QMAR QRTP/QTRN ClinOps QRTP/QTRN QOPK QRTP/QTRN Home/Field Based QRTP/QTRN QRTP/QTRN QRTP/QTRN Page 168 169 171 172 173 174 175 176 177 178 179 180 181 182 183 187 184 185 186 187 188 189 193 190

Dish Easy Lemon Cheese Pie Favorite Pumpkin Pie Flan Cake Frozen Cranberry Salad Fruit Salsa & Cinnamon Chips Giant Cinnamon Rolls Granola Heaven on Earth Banana Pudding High Fiber Carrot Bran Muffins Homemade Heath Bars Toffee It Only Looks Like Classic Chocolate Cake Lemon Blossoms Mexican Wedding Cookies Mix & Match Muffins Nut Date Squares Peanut Butter Pie Pineapple Cream Cheese Pie Plum Tarte Pound Cake Pudding Dessert Pumpkin Bars Pumpkin Pecan Pie Pumpkin Pie Cake Pumpkin Raisin Cookies Speedy Pineapple Lime Sorbet Spiced Chocolate Pots Spiced Pecans Strawberry Pretzel Pie Tarheel Pie Toll House Cookies Unbaked Cookies Violets Rhubarb Cream Pie

Name Linda Harford Cheryl Tate Cynthia Sullivan Gina Harper Benjamin Schramm Jill Edwards Laura Marcum Jodie Deutsch Louise Lavell Shawn David Erica Roberts Erica Roberts Veronica Knox Peter Scilipote Jennifer Rymuza Ryan Day LaDonna Hector-Bethea Jill Collins Rena Hodges Ann Estes Paula Annas Renee Connelly Kimberly Dean Elizabeth Peterson Conechia Morning Victoria Lieberman Shawn David Pamela Miller Kristin Luster Tara Anderson Stephanie Toone Brandon McGuire

Location QINJ QRTP/QTRN ClinOps QINJ QRTP/QTRN QRTP/QTRN QOPK QAST QMTL Innovex QSND QSND ClinOps QRTP/QTRN QATL/QLAB QATL/QLAB QRTP/QTRN QCAM QRTP/QTRN QRTP/QTRN QRTP/QTRN QRTP/QTRN QRTP/QTRN QRTP/QTRN QMAR QSND Innovex QRTP/QTRN QRTP/QTRN QRTP/QTRN QOPK QRTP/QTRN

Page 191 192 193 194 195 196 197 201 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220 221 222

Anytime Pumpkin Bread

Name: Christine Abdallah (Innovex) Story Behind the Recipe: I chose this recipe because everyone I know that has tried it loves it! Original Ingredients: Makes 4 loaves 2 cups water 6 cups flour 6 cups sugar 6 eggs 2 cups vegetable oil 1 29-oz can pumpkin 1 teaspoon salt 2 teaspoons ground cloves 4 teaspoons baking soda 2 teaspoons cinnamon 2 cups semisweet chocolate chips Healthy Alternatives: Makes 4 loaves 2 cups water 3 cups flour 2 cups whole wheat flour 4 cups sugar 12 egg whites 1 cup canola oil 1 cup applesauce 1 29-oz can pumpkin 1 teaspoon salt 2 teaspoons ground cloves 4 teaspoons baking soda 2 teaspoons cinnamon 1 cup semisweet chocolate chips 1 cup raisins

Directions: 1. Preheat oven to 350F. 2. Spray four 9x5x3-inch loaf pans with cooking spray. 3. Add all ingredients in a large mixing bowl. 4. Mix well. 5. Divide batter between the pans. 6. Bake each loaf at 350F for one hour. Nutrition Information per Serving (1 slice): 380 calories, 140 calories from fat, 16 g total fat, 4 g saturated fat, 40 mg cholesterol, 230 mg sodium, 57 g carbohydrates, 1 g fiber, 39 g sugar, 4 g protein

Directions: 1. Preheat oven to 350F. 2. Spray four 9x5x3-inch loaf pans with cooking spray. 3. Add all ingredients in a large mixing bowl. 4. Mix well. 5. Divide batter between the pans. 6. Bake each loaf at 350F for one hour. Nutrition Information per Serving (1 slice): 180 calories, 70 calories from fat, 8 g total fat, 1 g saturated fat, 0 mg cholesterol, 230 mg sodium, 25 g carbohydrates, 2 g fiber, 8 g sugar, 4 g protein

Tips from Maggie Meyer, LiveHealthier Registered Dietitian: 1. 2. 3. 4. 5. 6. 7. This recipe makes 4 loaves of pumpkin bread! Its great to make a big batch and have on hand for the Holidays or any day! Or, store it in your freezer for when you have unexpected company or a friend in need of a little pick me up! One serving (1 slice) provides almost 70% of the RDA for Vitamin A. Substituting all egg whites for the eggs eliminated all of the cholesterol in this recipe! Using 4 cups of sugar instead of 6 cups, as well as replacing 1 cup of chocolate chips with raisins, helped cut down on the total sugar in the recipe. The natural sugar from the applesauce helps add back some sweetness and also creates a moist pumpkin bread! Replacing the vegetable oil with canola oil and applesauce helps cut down on the total fat, as well as saturated fat. These two ingredients also help create a moist bread. Using 2 cups whole wheat flour and 3 cups flour adds more fiber to the recipe. If you want even more fiber, go for ALL whole wheat flour! This modified recipe really makes this ANYTIME pumpkin bread!

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Almost Tortuga Rum Cake. The revised cake is still quite rich, but much lower in fat, sugar, and calories and can easily fit into a diet plan as an indulgent treat.
Name: Jennifer Babbit (QCAM) Story Behind the Recipe: Tortuga Rum isn't available in the US, only in the Caribbean. Use Whaler's Vanilla Rum as a substitute. Original Ingredients: Serves 12 Basic Cake Mix: 2 cups cake flour 1 1/2 cups granulated sugar 4 teaspoons baking powder 1 teaspoon salt 1/2 cup butter, cut into bits 3 tablespoons vegetable oil For the Cake: 1/2 cup finely chopped walnuts 1 (3.5 ounce) package instant vanilla pudding mix 1/2 cup milk (whole) 4 eggs 1/2 cup Whaler's Vanilla Rum (Hawaiian rum) 1/2 cup vegetable oil 1 teaspoon vanilla extract Rum Soaking Glaze: 1/2 cup butter (NO SUBSTITUTE) 1/4 cup water 1 cup granulated sugar 1/2 cup Whaler's Vanilla Rum (Hawaiian rum) Directions: 1. For the Basic Cake Mix: Use an electric mixer on low speed to combine the ingredients in a large mixing bowl until the mix is the consistency of fine gravel, and all particles are almost equal in size. 2. For the Cake: Preheat oven to 325 degrees F. Spray a large (12-cup size) Bundt pan with nonstick cooking spray. Sprinkle the chopped nuts into the bottom. 3. Place Basic Cake Mix, pudding mix, milk, eggs, rum, oil and vanilla extract in a large bowl and combine on medium speed with an electric mixer for about 2 or 3 minutes. Scrape down the bowl halfway through. Batter should be very smooth. Pour into prepared Bundt pan and level out top. Bake until fully golden and tester comes out clean and cake springs back - about 55 minutes. 4. Move from oven to cooling rack while making soaking glaze. 5. Rum Soaking Glaze: In a small saucepan combine butter, water and sugar. Bring to a boil carefully as mixture boils over very easily. Reduce to a simmer and cook until sugar is dissolved and syrup is combined well and a little thicker. Remove from heat and add the rum and mix to combine. 6. While cake cools, pour hot syrup into and on top of cake. There is a lot of syrup- if cake doesn't soak it up right away just wait a couple minutes and add the rest. It will take time to soak it up. Cool cake completely in pan before turning onto serving platter. 7. This cake is delicate and once turned out, Healthy Alternatives: Serves 24 Basic Cake Mix: 2 cups cake flour 1 cups granulated sugar 4 teaspoons baking powder 1 teaspoon salt For the Cake: 1/2 cup finely chopped walnuts 1 (3.5 ounce) package instant vanilla pudding mix 1/2 cup milk (skim) 4 eggs 1/2 cup Whaler's Vanilla Rum (Hawaiian rum) 2/3 cup canola oil cup applesauce 1 teaspoon vanilla extract Rum Soaking Glaze: 1/2 cup butter (NO SUBSTITUTE) 1/4 cup water cup granulated sugar cup Whaler's Vanilla Rum (Hawaiian rum) Directions: 1. For the Basic Cake Mix: Use an electric mixer on low speed to combine the ingredients in a large mixing bowl until the mix is the consistency of fine gravel, and particles are almost equal in size. 2. For the Cake: Preheat oven to 325 degrees F. Spray a large (12-cup size) Bundt pan with nonstick cooking spray. Sprinkle the chopped nuts into the bottom. 3. Place Basic Cake Mix, pudding mix, milk, eggs, rum, oil, applesauce and vanilla extract in a large bowl and combine on medium speed with an electric mixer for about 2 or 3 minutes. Scrape down the bowl halfway through. Batter should be very smooth. Pour into prepared Bundt pan and level out top. Bake until fully golden and tester comes out clean and cake springs back - about 55 minutes. 4. Move from oven to cooling rack while making soaking glaze. 5. Rum Soaking Glaze: In a small saucepan combine butter, water and sugar. Bring to a boil carefully as mixture boils over very easily. Reduce to a simmer and cook until sugar is dissolved and syrup is combined well and a little thicker. Remove from heat and add the rum and mix to combine. 6. While cake cools, pour hot syrup into and on top of cake. There is a lot of syrup- if cake doesn't soak it up right away just wait a couple minutes and add the rest. It will take time to soak it up.

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cant move easily. 7. Can be eaten when fully cool, but it is better the next day. Nutrition Information per Serving: 540 calories, 290 g fat calories, 33 g total fat, 12 g saturated fat, 105 mg cholesterol, 320 mg sodium, 53 g carbohydrates, 1 g fiber, 31 g sugar, 5 g protein

Cool cake completely in pan before turning onto serving platter. This cake is delicate and once turned out, cant move easily.

Can be eaten when fully cool, but it is better the next day. Nutrition Information per Serving: 220 calories, 110 g fat calories, 12 g total fat, 3 g saturated fat, 40 mg cholesterol, 160 mg sodium, 23 g carbohydrates, 1 g fiber, 12 g sugar, 2 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This cake is extremely rich, a few substitutions cut unhealthy fat and sugar to result in a cake with just as much flavor and richness, but with a healthier nutrition profile. 1. For the cake, switch from butter & vegetable oil to a canola oil and applesauce. 2. Reduce the amount of sugar in the cake. 3. Cut the portion size in half. 4. Switch from whole milk to skim milk.

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Applesauce Carrot Muffins. The carrots supply each muffin with days worth of vitamin A.
Name: Cynthia Karabinos (QRTP/QTRN) Original Ingredients: Serves 12 1/2 cup raisins 1 cup plain flour 3/4 cup whole-wheat flour 1 teaspoon baking soda 1/2 teaspoon salt 1 teaspoon cinnamon 1 large egg 1/2 cup sugar 1/4 cup canola oil 1/8 teaspoon vanilla extract 1/8 teaspoon lemon extract 1 cup applesauce 3/4 cup grated carrots

Directions: 1. Heat oven to 400. Grease 12 muffin-pan cups. 2. Combine raisins w/ 1/2 cup warm water in small bowl and let soak. 3. Meanwhile, mix flour, baking soda, salt and spices in large bowl. 4. Using electric mixer, beat egg and sugar in second bowl until fluffy. Beat in oil and vanilla and lemon extracts, then stir in applesauce. 5. Stir applesauce mixture into flour mixture only until just blended. 6. Quickly fold in carrots and raisins (with their water). 7. Spoon batter into prepared muffin cups, filling each 3/4 full. Bake 15-18 minutes until lightly browned and sharp knife inserted in muffin comes out clean. 8. Enjoy! Nutrition Information per Serving: 160 calories, 5 g total fat, 0 g saturated fat, 20 mg cholesterol, 210 mg sodium, 20 g carbohydrates, 2 g fiber, 9 g sugar, 3 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: These muffins are a healthy alternative to store bought muffins, which can be high in fat and sugar and low in nutrients.

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Apricot Brandy Poundcake. Trim your waistline and your dessert.

Name: Leslie Temple (QRTP/QTRN) Original Ingredients: Serves 10 1 cup butter, softened 3 cups sugar 6 eggs 3 cups flour 1/2 teaspoon baking soda 1/2 teaspoon salt 1 cup sour cream 1/2 cup apricot brandy 2 teaspoon vanilla extract 1 teaspoon orange extract 1 teaspoon lemon extract Healthy Alternative: Serves 6 1 cup Smart Balance Light, softened 3 cups Splenda 12 egg whites 3 cups whole wheat flour 1/2 teaspoon baking soda 1/2 teaspoon salt 1 cup reduced fat sour cream 1/2 cup apricot brandy 2 teaspoon vanilla extract 1 teaspoon orange extract 1 teaspoon lemon extract

Directions: 1. Cream butter and sugar together, then add eggs one at a time, beating well between each (it should be very light and fluffy). 2. Mix the sour cream, brandy, and extracts together. Sift the dry ingredients. 3. Mix the flour and the sour cream mixture alternately into the butter/egg mixture, beginning and ending with the flour and mixing well between each addition. 4. Pour into a greased and floured tube pan and bake at 325 degrees for about 1 and 1/2 hours, or until the top is dry and a toothpick inserted into the cake comes out clean. 5. Allow to cool for approximately 15 minutes before removing. To serve, slice very thin. Nutrition Information per Serving: 660 calories, 27 g total fat, 16 g saturated fat, 186 mg cholesterol, 365 mg sodium, 90 g carbohydrates, 1 g fiber, 60 g sugar, 9 g protein

Directions: 1. Cream Smart Balance spread and Splenda together, then add egg whites one at a time, beating well between each (it should be very light and fluffy). 2. Mix the sour cream, brandy, and extracts together. Sift the dry ingredients. 3. Mix the flour and the sour cream mixture alternately into the butter/egg mixture, beginning and ending with the flour and mixing well between each addition. 4. Pour into a greased and floured tube pan and bake at 325 degrees for about 1 and 1/2 hours, or until the top is dry and a toothpick inserted into the cake comes out clean. 5. Allow to cool for approximately 15 minutes before removing. To serve, slice very thin. Nutrition Information per Serving: 309 calories, 12 g total fat, 4 g saturated fat, 8 mg cholesterol, 422 mg sodium, 32 g carbohydrates, 1 g fiber, 1 g sugar, 10 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: Dessert can fit into any healthy eating plan. Making a few small changes helps it fit in even better. To make it even healthier, I would suggest the following: 1. Substituting Smart Balance spread for butter. 2. Double the egg whites instead of whole eggs to cut the cholesterol 3. Using whole wheat flour adds fiber and nutrition to this dish.

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Banana Bread. A lighter version of traditional banana bread.

Name: Allison Arnold (QRTP/QTRN) Original Ingredients: Serves 16 1 cup sugar 1/4 cup light butter, softened 1 2/3 cups mashed ripe bananas(about 3 bananas) 1/4 cup fat-free milk 1/4 cup low fat sour cream 2 large egg whites 2 cups all-purpose flour 1 teaspoon baking soda 1/2 teaspoon salt cooking spray

Directions: 1. Preheat oven to 350 2. Combine sugar and butter in bowl, beat with mixer until blended. Add banana, milk, sour cream, and egg whites. 3. Combine flour, baking soda, and salt; stir well. Add flour mixture to banana mixture. Beat until blended. 4. Pour batter in 1 regular bread pan or 4 mini loaf pans coated with cooking spray. Bake at 350 for 1 hour for regular loaf or 45 minutes for mini loaves or until toothpick comes out clean. Cool for 10 minutes on wire rack. Nutrition Information per Serving: 120 calories, 2 g total fat, 1 g saturated fat, 5 mg cholesterol, 190 mg sodium, 26 g carbohydrates, 1 g fiber, 13 g sugar, 2 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: I like that this recipe is a lighter version of typical banana bread, no revisions necessary to make healthier! You can always experiment with decreasing the sugar or swapping some or all of the flour for whole wheat flour.

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Banana Pudding. Bananas provide more than potassium- they are also rich in fiber, vitamins C & B6.
Name: Shirley Taylor-Edwards (QRTP/QTRN) Original Ingredients: Serves 12 1 can of reduced fat sweetened condensed milk 1 1/2 cups of cold water 1 small box of instant vanilla pudding 1 pint of whipping cream box vanilla wafers 2 sliced bananas Healthy Alternative: Serves 16 2 large tubs low-fat vanilla yogurt (32 ounces each) box vanilla wafers 4 sliced bananas 1/3 cup chopped walnuts

Directions: 1. Mix condensed milk with cold water. Mix pudding into milk and water. Chill until pudding solidifies. 2. Whip cream in a separate bowl until it is the consistency of cool whip. Fold whipped heavy cream into pudding. 3. Line 11x13 dish with Vanilla wafers and sliced bananas. 4. Add half of pudding mixture. 5. Layer wafers and bananas again. Spread remaining pudding on top. 6. You may put more bananas and wafers on again if you like and then top with cool whip and refrigerate for at least 2 hours or overnight, if possible. Possible additions: sprinkle coconut or walnuts onto pudding in between layers and on top. Nutrition Information per Serving: 380 calories, 19 g total fat, 11 g saturated fat, 60 mg cholesterol, 160 mg sodium, 47 g carbohydrates, 1 g fiber, 37 g sugar, 5 g protein

Directions: 1. Line 11x13 dish with Vanilla wafers and sliced bananas. 2. Add 1 tub of yogurt. 3. Layer wafers and bananas again. Spread remaining yogurt on top. 4. You may put more bananas and wafers on again if you like and then top with chopped walnuts and refrigerate for at least 2 hours or overnight, if possible.

Nutrition Information per Serving: 210 calories, 4.5 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 110 mg sodium, 38 g carbohydrates, 2 g fiber, 28 g sugar, 6 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe currently has nearly half a days worth of unhealthy saturated fat, primarily from the heavy cream. It is also quite rich in calories and not many nutrients. I would recommend trying one or more of the following to increase healthfulness: 1. Switch from using sweetened condensed milk, pudding, and heavy cream to using low-fat vanilla yogurt. This significantly decreases calories and saturated fat. 2. Make the portion sizes smaller, increasing serving size to at least 16. 3. Double the number of bananas you are using. 4. Shirley lists walnuts as a possible addition, I recommend sprinkling on top for some heart healthy fats and an added crunch.

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Blueberry Banana Pie. Blueberries add powerful antioxidants to this pie.

Name: Adlena & Neneh Pfeil (QINJ) Story Behind the Recipe: In the summer, this recipe is so light, refreshing, and requested often. I am ready for summer to be here, so thought it might help to submit a summer-time recipe. Original Ingredients: Serves 8 1 (9 inch) pie shell, baked and cooled 1 (8-ounce) package cream cheese 1 1/2 cup sugar 1 (8 ounce) carton Cool Whip 1 banana, sliced 1 can blueberry pie filling 1/4 cup sugar 3 tablespoons butter 3 tablespoons cornstarch Original Ingredients: Serves 10 1 (9 inch) pie shell, baked and cooled 1 (8-ounce) package reduced-fat cream cheese 3/4 cup sugar 1 (8 ounce) carton Cool Whip 1 banana, sliced 2 cups frozen or fresh blueberries 1/4 cup sugar 3 tablespoons butter 3 tablespoons cornstarch

Directions: 1. Soften cream cheese. Whip until smooth. 2. Add sugar and beat until well blended. 3. Add Cool Whip and gently blend into cream cheese mixture. 4. Pour blueberry pie filling into saucepan; add sugar, cornstarch, and butter. Cook on medium heat until butter melts and mixture becomes clear and thickened; set aside. 5. Slice bananas into the cooled pie shell; pour the blueberry mixture over the bananas. Spread cheese mixture over blueberry mix. 6. Cool completely. Keep refrigerated until served. Nutrition Information per Serving: 580 calories, 28 g total fat, 18 g saturated fat, 45 mg cholesterol, 240 mg sodium, 87 g carbohydrates, 2 g fiber, 65 g sugar, 4 g protein

Directions: 1. Soften cream cheese. Whip until smooth. 2. Add sugar and beat until well blended. 3. Add Cool Whip and gently blend into cream cheese mixture. 4. Pour blueberry pie filling into saucepan; add sugar, cornstarch, and butter. Cook on medium heat until butter melts and mixture becomes clear and thickened; set aside. 5. Slice bananas into the cooled pie shell; pour the blueberry mixture over the bananas. Spread cheese mixture over blueberry mix. 6. Cool completely. Keep refrigerated until served. Nutrition Information per Serving: 320 calories, 18 g total fat, 12 g saturated fat, 25 mg cholesterol, 180 mg sodium, 40 g carbohydrates, 1.5 g fiber, 24 g sugar, 4 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. 3. 4. Switch to a reduced-fat cream cheese to reduce saturated fat. Cut down on the sugar to reduce calories. Try cutting in half to cup, but you may need to reduce more or less depending on taste. Blueberry pie filling has loads of added sugar. Try substituting frozen or fresh blueberries. You may need to add additional cornstarch to reach the desired consistency/ firmness of the pie filling. Make the portion sizes slightly smaller to decrease the calories per serving.

Keep in mind you dont have to make all revisions at once, but could start by experimenting with 1-2 of the above suggestions.

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Blueberry Salad. Blueberries are a powerful antioxidant.

Name: Ann Estes (QRTP/QTRN) Original Ingredients: Serves 12 2 small or 1 large box sugar-free strawberry Jello (can also use black cherry or grape) 3 cups water (2 hot, 1 cold) 1 large can crushed pineapple 1 cup blueberries & juice (use fresh or frozen) Topping: 8 ounce fat-free cream cheese (softened) cup sugar 1 cup sour cream (low-fat) tablespoon vanilla 1/3 cup crushed nuts (optional) Healthy Alternatives: Serves 12 2 small or 1 large box sugar-free strawberry Jell-o (can also use black cherry or grape) 3 cups water (2 hot, 1 cold) 1 large can crushed pineapple 1 cup blueberries & juice (use fresh or unsweetened frozen) Topping: 8 ounce fat-free cream cheese (softened) 1/3 cup sugar 1 cup sour cream (low-fat) tablespoon vanilla cup crushed nuts (optional)

Directions: 1. Mix together Jell-o and water; add pineapple and blueberries. 2. Pour into 13x9 baking dish and let congeal. 3. Mix together cream cheese, sugar, sour cream, and vanilla. 4. Spread on top of congealed mixture; add nuts. Nutrition Information per Serving: 173 calories, 8 g total fat, 4 g saturated fat, 19 mg cholesterol, 106 mg sodium, 22 g carbohydrates, 1 g fiber, 15 g sugar, 4 g protein

Directions: 1. Mix together Jell-o and water; add pineapple and blueberries. 2. Pour into 13x9 baking dish and let congeal. 3. Mix together cream cheese, sugar, sour cream, and vanilla. 4. Spread on top of congealed mixture; add nuts. Nutrition Information per Serving: 148 calories, 7 g total fat, 3 g saturated fat, 19 mg cholesterol, 106 mg sodium, 16 g carbohydrates, 1 g fiber, 10 g sugar, 4 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. This recipe was relatively healthy already; I just made a few very small tweaks to further decrease the calories and sugar. Reduce the sugar from cup to 1/3 cup, this makes the topping slightly less sweet but lowers the calories and sugar. Use cup of nuts for the topping of this dessert to slightly decrease the calories.

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Bread Pudding. A serving of this treat provides 20% of your days worth of calcium.
Name: Mondell Day (Home/Field Based) Original Ingredients: Serves 18 1 (16-ounce) day-old French bread loaf, cubed 2 (12-ounce) cans evaporated milk 1 cup water 6 large eggs, lightly beaten 1 (8-ounce) can crushed pineapple, drained 1 large Red Delicious apple, grated 1 cup raisins (or less, to taste) 1 cups sugar 5 tablespoons vanilla extract cup butter, cut up and softened Healthy Alternative: Serves 18 1 (16-ounce) day-old French bread loaf, cubed 2 (12-ounce) cans fat-free evaporated milk 1 cup water 3 medium eggs & 5 egg whites, lightly beaten 1 (8-ounce) can crushed pineapple, packed in water, drained 2 large Red Delicious apple, grated 3/4 cup raisins cup sugar 5 tablespoons vanilla extract 1/8 cup butter, cut up and softened Jewels Quick Sauce 1 large Jello cook & serve French vanilla pudding 4 cups whole milk 1/8 cup butter nutmeg to taste Directions: 1. Combine first 3 ingredients; stir in eggs, blending well. Stir in pineapple and next 4 ingredients. Stir in butter, blending well. 2. Pour mixture into a greased 13- x 9-inch baking dish. 3. Bake at 350 for 35 to 45 minutes or until set. Serve with sauce. For Sauce: 4. Prepare pudding according to package directions, using 3 cups of half and half. Once cooked, add all other ingredients to make a sauce. Nutrition Information per Serving: 230 calories, 6 g total fat, 3 g saturated fat, 45 mg cholesterol, 290 mg sodium, 33 g carbohydrates, 2 g fiber, 19 g sugar, 9 g protein

Jewels Quick Sauce: 1 large Jello cook & serve French vanilla pudding 4 cups half and half cup butter cup sugar (to taste) Nutmeg to taste Directions: 1. Combine first 3 ingredients; stir in eggs, blending well. Stir in pineapple and next 4 ingredients. Stir in butter, blending well. 2. Pour mixture into a greased 13- x 9-inch baking dish. 3. Bake at 350 for 35 to 45 minutes or until set. Serve with sauce. For Sauce: 4. Prepare pudding according to package directions, using 3 cups of half and half. Once cooked, add all other ingredients to make a sauce. Nutrition Information per Serving: 350 calories, 17 g total fat, 10 g saturated fat, 120 mg cholesterol, 290 mg sodium, 45 g carbohydrates, 1 g fiber, 34 g sugar, 9 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This dessert gets points for including fruit, but is still quite sweet and rich. I analyzed assuming 18 servings- this means portion size must be kept small. I would also recommend making the following revisions: 1. Switch to a fat-free evaporated milk to cut saturated fat and calories. 2. Use 3 medium eggs and 5 egg whites to further cut fat and cholesterol. 3. Use 2 apples, this will increase fiber and add sweetness. 4. Decrease sugar to only cup and raisins to cup to cut calories. 5. Use of the amount of butter in the sauce and the bread pudding, this should be enough to keep the butter flavor. 6. For the sauce, switch from half and half to whole milk. This will cut fat, but keep richness. You could cut down calories further by switching to 2% or even skim milk. 7. Cut out the sugar from the sauce, the pudding should provide enough sugar for sweetness.

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Brown Rice Pudding. What a delicious way to eat a serving of whole grains.
Name: Erica Roberts (QSND) Story Behind the Recipe: I chose this recipe as it's a family favorite, and also it's a relatively 'healthy' dessert to splurge on for anyone who is watching their fat/sugar intake. Original Ingredients: Serves 6 3 cups cooked brown rice, warm 1 can ( 12 fluid ounces) Carnation evaporated, fat free milk 4 large egg whites, room temp and slightly beaten 1/2 cup raisins 1/2 cup apple juice 1/4 cup granulated sugar 1 teaspoon vanilla extract 1 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg ( optional)

Directions: 1. Combine rice, evaporated milk, egg whites, juice, raisons, sugar, cinnamon, vanilla extract, and nutmeg in a medium saucepan. 2. Cook over medium-low heat, stirring constantly, for 8 to 10 minutes or until thickened. 3. Serve warm. 4. A spoonful of Cool Whip on top works well. Nutrition Information per Serving: 230 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 115 mg sodium, 49 g carbohydrates, 2 g fiber, 16 g sugar, 9 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: I like that this recipe uses whole grains and includes other healthful ingredients like the raisins, no revision needed. To yield a dessert with lower calories, decrease the serving size, meaning it would yield 8-10.

178

Bs Brulee. Satisfies a sweet tooth without sacrificing your waist line.

Name: Brenda Ingram (QRTP/QTRN) Story Behind the Recipe: One of my favorite desserts is creme brulee - loaded with whipping cream, eggs and sugar! Not the healthiest of choices. This recipe is my own variation of my favorite dessert - perhaps still a little naughty - but certainly healthier than the original. The recipe can be scaled down easily to make one or two servings and the ingredients increased or decreased according to taste. This is a recipe where the mind can trick the palate into thinking one is eating something you are not! Enjoy! Original Ingredients: Serves 5 1 quart yogurt 1 teaspoon pure vanilla extract 1 teaspoon pure almond extract 1/3-2/3 cup light brown sugar fresh fruit (raspberries, blackberries, peaches, etc.) whipped cream or whipped topping Healthy Alternatives: Serves 5 1 quart non-fat, plain yogurt 1 teaspoon pure vanilla extract 1 teaspoon pure almond extract cup light brown sugar 2 cups fresh fruit (raspberries, blackberries, peaches, etc.) 5 tablespoons fat free whipped cream or whipped topping Directions: 1. Lightly whisk together yogurt and extracts. 2. Pour into 5 ramekins or 8" glass baking dish. If using ramekins, place on cookie sheet for easier handling. 3. Sprinkle evenly cup light brown sugar over yogurt mix. 4. Caramelize with brulee torch or place under broiler until sugar caramelizes, rotating to cook evenly. Watch carefully to prevent burning! 5. Cool, top will be covered by thin dark golden sheet of caramelized sugar (can be cracked by back of spoon). 6. Top with fresh fruit (raspberries, blackberries, peaches, etc.) and 1 tablespoon of whipped cream or whipped topping per serving. Best eaten soon! Nutrition Information per Serving: 220 calories, 1 g total fat, 1 g saturated fat, 4 mg cholesterol, 163 mg sodium, 42 g carbohydrates, 1 g fiber, 39 g sugar, 12 g protein

Directions: 1. Lightly whisk together yogurt and extracts. 2. Pour into ramekins or 8" glass baking dish. If using ramekins, place on cookie sheet for easier handling. 3. Sprinkle evenly 1/3-2/3 cup light brown sugar over yogurt mix. 4. Caramelize with brulee torch or place under broiler until sugar caramelizes, rotating to cook evenly. Watch carefully to prevent burning! 5. Cool, top will be covered by thin dark golden sheet of caramelized sugar (can be cracked by back of spoon). 6. Top with fresh fruit (raspberries, blackberries, peaches, etc.) and a garnish of whipped cream or whipped topping. Best eaten soon! Nutrition Information per Serving: 269 calories, 5 g total fat, 3 g saturated fat, 16 mg cholesterol, 157 mg sodium, 48 g carbohydrates, 1 g fiber, 46 g sugar, 11 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: Brenda did an excellent job of taking a traditionally high fat dessert and making it quite healthy. Here are a few more tweaks to make it just a little healthier: 1. Use non-fat, plain yogurt to reduce the fat in this recipe. 2. Stick to a measured amount of the ingredients to have more control over the nutritional content. For example use cup brown sugar instead of 1/3-2/3 cup and use 1 tablespoon fat free whipped topping per serving of brulee instead of garnish.

179

Carrot Cake. The carrots provide lots of vitamin A and the pecans add crunch and hearthealthy fat.
Name: Stacy Woodard (QRTP/QTRN) Story Behind the Recipe: I brought the cake to work for a dessert contest and won. Original Ingredients: Serves 16 Cake: 2 cups all-purpose flour 2 tablespoons baking soda 2 tablespoons cinnamon 1 teaspoon salt 2 cups sugar 3 large eggs 2 teaspoons vanilla cup applesauce 1 8-ounce can of crushed pineapple, drained cup buttermilk 2 cups grated carrots 1 1/3 cups flaked coconut 1 cup chopped pecans Frosting: 1 pound powdered sugar 1 8-ounce package softened cream cheese cup butter 2 teaspoons vanilla 1 cup chopped pecans Directions: Cake 1. Preheat oven to 350 degrees. In a large mixing bowl sift together flour, baking soda, salt, and cinnamon. In a separate small bowl beat together eggs, vanilla, sugar, buttermilk, and applesauce until smooth. Add egg mixture to flour gradually. Fold in carrots, pineapple, 1 1/3 cups coconut, and pecans. Pour into 3 greased and floured cake pans and bake 30 minutes. Remove from pans and cool on cake rack. Frosting 2. Mix ingredients together and frost cooled cake. Sprinkle top of cake with pecans. Nutrition Information per Serving: 440 calories, 20 g total fat, 6 g saturated fat, 65 mg cholesterol, 400 mg sodium, 66 g carbohydrates, 2 g fiber, 50 g sugar, 6 g protein Healthy Alternative: Serves 24 Cake: 2 cups, minus 2 tablespoons, whole wheat flour 2 tablespoons baking soda 2 tablespoons cinnamon 1 teaspoon salt 1 cups sugar 3 large eggs 2 teaspoons vanilla cup applesauce 1 8-ounce can of crushed pineapple, drained cup low-fat buttermilk 2 cups grated carrots 1 1/3 cups flaked coconut 1 cup chopped pecans Topping: cup powdered sugar, sifted 1 cup chopped pecans

Directions: Cake 1. Preheat oven to 350 degrees. In a large mixing bowl sift together flour, baking soda, salt, and cinnamon. In a separate small bowl beat together eggs, vanilla, sugar, buttermilk, and applesauce until smooth. Add egg mixture to flour gradually. Fold in carrots, pineapple, 1 1/3 cups coconut, and pecans. Pour into 3 greased and floured cake pans and bake 30 minutes. Remove from pans and cool on cake rack. Frosting 2. Sprinkle top of cake with powdered sugar & pecans. Nutrition Information per Serving: 160 calories, 8 g total fat, 1 g saturated fat, 25 mg cholesterol, 220 mg sodium, 23 g carbohydrates, 3 g fiber, 15 g sugar, 3 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This cake sounds moist and delicious! And is actually healthier than many carrot cakes I have seen. However, there are several small revisions Stacy can make to significantly impact the healthfulness of this cake: 1. Change from flour to whole wheat flour for added fiber. For every 1 cup of flour use 1 cup minus 1 tablespoon whole wheat flour. 2. Reduce sugar from 2 cups to 1 cups. After doing so, you may find you can lower even further to only 1 cup. 3. Make sure to use pineapple packed in water or juice, not heavy syrup to cut down on sugar and calories. 4. Use reduced fat buttermilk. 5. Eliminate the frosting, which contributes nearly 1/3 of the calories per serving. Instead use a sprinkling of powdered sugar and heart-healthy pecans. 6. Decrease calories per serving by cutting the cake into smaller portions. I increased the yield from 16 to 24.

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Cherry Almond Chocolate Clusters. These clusters get a triple-punch of antioxidants from the almonds, cherries, and dark chocolate.
Name: Deborah Johnson (QMAR) Original Ingredients: Serves 24 1 cup almonds, toasted in a dry skillet over a medium-high flame until fragrant, stirring frequently, 3 to 5 minutes, and coarsely chopped 1/2 cup cherries, dried tart, coarsely chopped 6 ounce(s) dark chocolate, 72% cacao, finely chopped

Directions: 1. 2. In a medium bowl, toss together the almonds and cherries. Line a baking sheet with waxed paper. Melt half the chocolate in the top of a double boiler over 1 inch of barely simmering water, over the lowest possible heat, stirring frequently. Remove the pan from the heat and stir in the rest of the chocolate. Remove the top pan with the chocolate in it, gently wipe the bottom, and set it aside for a moment. Replace the simmering water in the bottom pan with warm tap water. Put the pan of melted chocolate on top of the warm water. This will keep the chocolate at the right temperature while you make the clusters. Stir the fruit/nut mixture into the chocolate. Spoon out heaping tablespoon-sized clusters of the chocolate mixture onto the baking sheet about 1 inch apart. Put them in the refrigerator to set for 15 minutes. Store and serve at room temperature.

3.

Nutrition Information per Serving: 80 calories, 5 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 0 mg sodium, 7 g carbohydrates, 1 g fiber, 5 g sugar, 2 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: All 3 ingredients are quite healthy and the end result sounds so decadent. My only caution would be to make sure and keep a serving to only a few clusters at most.

181

Chocolate Chip Cookies. Enjoy your cookie with a glass of skim milk for 1/3 of your daily calcium needs.
Name: Emily Righter (QRTP/QTRN) Story Behind the Recipe: This is my mom's cookie recipe. She made it Sunday evenings and we'd all play games as a family and eat these cookies. Now I make them for my family, but I'd like to get it a little healthier if possible. Original Ingredients: Serves 36 1 cup margarine 1 1/4 cup brown sugar 1 1/4 cup sugar 2 eggs 2 teaspoon vanilla 3 1/4 cup flour 1 teaspoon salt 1 teaspoon baking soda 6 ounces chocolate chips 6 ounces peanut butter chips Healthy Alternatives: Serves 36 1 cup white whole wheat flour 1 cup oat flour 2 teaspoon baking powder 1/2 teaspoon salt 1/4 teaspoon nutmeg 1/4 teaspoon cinnamon 1/2 cup butter, softened 3/4 cup brown sugar 1 egg 1/4 cup nonfat milk 5 oz. Ghirardelli dark chocolate chips (or your favorite bittersweet chocolate chips)

Directions: 1. Mix together margarine, brown sugar and sugar. 2. Add eggs and vanilla, mix. 3. Add in flour, salt and baking soda, mix. 4. Stir in chocolate and peanut butter chips. 5. Bake at 350 for 10 minutes.

Directions: 1. Preheat oven to 350 degrees. 2. In a medium bowl, stir together flours, baking powder, salt, nutmeg and cinnamon. 3. In a large mixing bowl, cream the butter and sugar together until light and fluffy. 4. Beat in the egg, then the milk. 5. Stir in the flour mixture. 6. Stir in the chocolate chips. 7. Drop by rounded teaspoons onto cookie sheets. 8. Bake 12-14 minutes or until browned around the edges Nutrition Information per Serving: 84 calories, 4 g total fat, 2 g saturated fat, 13 mg cholesterol, 30 mg sodium, 12 g carbohydrates, 1 g fiber, 9 g sugar, 1 g protein

Nutrition Information per Serving: 196 calories, 8 g total fat, 3 g saturated fat, 12 mg cholesterol, 113 mg sodium, 30 g carbohydrates, 1 g fiber, 27 g sugar, 2 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. This is a completely different cookie recipe. It has less than the calories and the fat of the traditional chocolate chip cookie recipe. It can be challenging to make a dessert recipe healthy. I suggest experimenting with the following suggestions to make the original cookie recipe healthier and still delicious : a. Replacing half of the flour with whole wheat flour b. Trying 4 egg whites instead of the 2 eggs c. Decreasing the amount of sugar used to 1 cup of each. d. Replacing of the margarine with a cup unsweetened applesauce.

182

Chocolate Cobbler. The revised version of this sweet treat has only 2 grams of fat per serving.
Name: Alicia Farage (ClinOps) Original Ingredients: Serves 12 stick butter or margarine Batter layer: 1 cups sugar 1 cups self-rising flour cup milk 1 teaspoon vanilla Chocolate layer: 1 cup sugar 6 tablespoons cocoa 2 cups boiling water Directions: 1. Preheat oven to 350 degrees. 2. In a 9x13 glass baking dish, melt the butter in the oven or microwave. 3. To make the batter layer: mix the sugar, flour, milk, vanilla. Pour the batter over the melted butter. Do not stir. 4. To make the chocolate layer: mix sugar and cocoa and sprinkle on top of the batter. Do not stir. 5. Pour the boiling water on top of everything. Do not stir. Bake for 30-45 minutes. Tip: half the recipe and bake in a 9x9 inch dish for 20-30 minutes depending on the level of gooiness desired. Nutrition Information per Serving: 251 calories, 5 g total fat, 3 g saturated fat, 12 mg cholesterol, 109 mg sodium, 52 g carbohydrates, 1 g fiber, 46 g sugar, 3 g protein Healthy Alternatives: Serves 12 stick 1/3 less fat margarine Batter layer: 1 cup sugar cup self-rising flour 1 cup whole wheat flour cup skim milk 1 teaspoon vanilla Chocolate layer: cup sugar 6 tablespoons cocoa 2 cups boiling water Directions: 1. Preheat oven to 350 degrees. 2. In a 9x13 glass baking dish, melt the butter in the oven or microwave. 3. To make the batter layer: mix the sugar, flour, milk, vanilla. Pour the batter over the melted butter. Do not stir. 4. To make the chocolate layer: mix sugar and cocoa and sprinkle on top of the batter. Do not stir. 5. Pour the boiling water on top of everything. Do not stir. Bake for 30-45 minutes. Tip: half the recipe and bake in a 9x9 inch dish for 2030 minutes depending on the level of gooiness desired. Nutrition Information per Serving: 188 calories, 2 g total fat, 0 g saturated fat, 8 mg cholesterol, 103 mg sodium, 43 g carbohydrates, 2 g fiber, 36 g sugar, 3 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. 4. When first starting out baking with whole wheat flour and reducing sugar, do not get discouraged if the first batch does not taste as you were hoping. It often takes a little experimentation to get it just right. Try 1/3 less fat butter or margarine and skim milk in this recipe to decrease saturated fat, fat and calories. Reduce the total sugar in the recipe from 2.25 to 1.75 cups to reduce the amount of calories, carbohydrates and sugar in the recipe. Try replacing 1 cup of self-rising flour with 1 cup of whole wheat flour to increase the fiber and nutrition in this recipe.

183

Chocolate Cream Pie in an Oreo Pie Crust.

Name: Ann Estes (QRTP/QTRN) Original Ingredients: Serves 9 1 Oreo pie crust 1st layer: 8 ounce package fat-free cream cheese 1 cup confectioners sugar 1 cup Cool Whip 2nd layer: 1 box small chocolate instant pudding 1 1 cups milk (desired thickness) 3rd layer: 1 cup Cool Whip Healthy Alternatives: Serves 9 1 Oreo pie crust 1st layer: 8 ounce package fat-free cream cheese 1 cup confectioners sugar 1 cup fat free Cool Whip 2nd layer: 1 box small sugar free chocolate instant pudding 1 cup skim milk 3rd layer: 1 cup fat free Cool Whip

Variation: Try with a graham cracker crust using lemon or butterscotch pudding Directions: 1. Mix together cream cheese, sugar and cool whip with electric mixer until smooth. Pour into bottom of Oreo pie crust. 2. Make pudding according to package instructions. Pour on top of cream cheese layer. 3. Layer one cup of cool whip on top of pudding layer. 4. Refrigerate until solid and then serve. Nutrition Information per Serving: 318 calories, 15 g total fat, 6 g saturated fat, 18 mg cholesterol, 446 mg sodium, 43 g carbohydrates, 1 g fiber, 28 g sugar, 5 g protein

Variation: Try with a graham cracker crust using lemon or butterscotch pudding Directions: 1. Mix together cream cheese, sugar and cool whip with electric mixer until smooth. Pour into bottom of Oreo pie crust. 2. Make pudding according to package instructions. Pour on top of cream cheese layer. 3. Layer one cup of cool whip on top of pudding layer. 4. Refrigerate until solid and then serve. Nutrition Information per Serving: 262 calories, 12 g total fat, 4 g saturated fat, 16 mg cholesterol, 407 mg sodium, 36 g carbohydrates, 1 g fiber, 22 g sugar, 6 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. To reduce the calories and sugar in this recipe use sugar free pudding. To reduce fat and calories use skim milk. To further reduce fat and calories use fat free Cool Whip.

184

Chocolate Mint Dessert. Simple revisions shave 100 calories off of each serving of this chocolatey dessert.
Name: Frances Pendley (QOPK) Story Behind the Recipe: I got this recipe nearly 20 years ago and have made it many times since then. I worked in a hospital at that time and it was a favorite item on the cafeteria menu. I told the person in charge of food service that I really liked it and he gave me the recipe. He had scaled it up for the large quantity, but was able to give it to me in terms of day to day use. The recipe calls for a large amount of butter so I am interested to see if there is a healthier way to make it. Original Ingredients: Serves 20 Cake Layer: 1 cup all-purpose flour 1 cup sugar 1/2 cup butter, softened 4 eggs 1 1/2 cups (16ouncecan) Hershey's chocolate syrup Mint Cream Center: 2 cups confectioner's sugar 1/2 cup butter, softened 1 Tablespoon water 1/2 to 3/4 teaspoon peppermint extract 3 drops green food color Chocolate Topping: 6 Tablespoons butter 1 cup semi-sweet chocolate chips Directions: Cake Layer 1. Heat oven to 350 degrees. Grease rectangular 13X9X2 inch pan. In large mixer bowl combine flour, sugar, butter, eggs and syrup; beat until smooth. Pour into prepared pan; bake 25 to 30 minutes or until top springs back when lightly touched. Cool completely in pan. Spread Mint Cream Center on cake; cover and chill. Pour Chocolate Topping over chilled dessert. Cover; chill at least 1 hour before serving. Mint Cream Center 2. In small bowl combine all ingredients; beat until smooth. Chocolate Topping 3. In small saucepan over very low heat melt butter and chocolate chips. Remove from heat; stir until smooth. Cool slightly. Nutrition Information per Serving: 330 calories, 17 g total fat, 10 g saturated fat, 70 mg cholesterol, 30 mg sodium, 45 g carbohydrates, 1 g fiber, 38 g sugar, 3 g protein Healthy Alternative: Serves 24 Cake Layer: 1 cup all-purpose flour 3/4 cup sugar 1/4 cup butter, softened 1/4 cup applesauce 2 eggs 4 egg whites 1 1/2 cups (16ouncecan) Hershey's chocolate syrup Mint Cream Center: 1 cups confectioner's sugar 1/3 cup butter, softened 1 Tablespoon water 1/2 to 3/4 teaspoon peppermint extract 3 drops green food color Chocolate Topping: 6 Tablespoons butter 1 cup semi-sweet chocolate chips Directions: Cake Layer 1. Heat oven to 350 degrees. Grease rectangular 13X9X2 inch pan. In large mixer bowl combine flour, sugar, butter, eggs and syrup; beat until smooth. Pour into prepared pan; bake 25 to 30 minutes or until top springs back when lightly touched. Cool completely in pan. Spread Mint Cream Center on cake; cover and chill. Pour Chocolate Topping over chilled dessert. Cover; chill at least 1 hour before serving. Mint Cream Center 2. In small bowl combine all ingredients; beat until smooth. Chocolate Topping 3. In small saucepan over very low heat melt butter and chocolate chips. Remove from heat; stir until smooth. Cool slightly. Nutrition Information per Serving: 230 calories, 10 g total fat, 6 g saturated fat, 35 mg cholesterol, 25 mg sodium, 34 g carbohydrates, 1 g fiber, 28 g sugar, 3 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: Frances already cut down on the portion size down. The original recipe states the recipe yields 12 servings, this would result in 550 calories and over of a days worth of saturated fat! But even after she cut the recipe down to yield 20 servings, I would suggest the following to shave calories, fat, and sugar from each serving: 1. Substitute 2 of the eggs for 4 egg whites. 2. Decrease the amount of sugar. Start with cutting out 25% of what is called for in the recipe. 3. Replace of the butter in the cake with applesauce. 4. Increase yield even further to 24 servings.

185

Chocolate Rolls. Switching to a whole grain bread adds fiber, vitamins and minerals to this sweet treat.
Name: DeAnn Hyder (QRTP/QTRN) Original Ingredients: Serves 8 1 package of refrigerated reduced fat crescent rolls dough (ex: Pillsbury) 4 tablespoons semi-sweet chocolate chips Healthy Alternative: Serves 8 8 slices whole grain bread 4 tablespoons semi-sweet chocolate chips

Directions: 1. 2. Open package of crescent rolls dough. Prior to rolling up each of the rolls, sprinkle a few chocolate chips on the flattened dough (approximately 15 chips)...then roll it up according to package directions. Place each of the rolls on a baking sheet or cooking stone, and bake according to package directions.

Directions: 1. 2. 3. Pre-heat an oven or toaster oven to 375 degrees F. Sprinkle tablespoon of chocolate chips onto each slice of bread. Place bread slices on a baking sheet or cooking stone, and toast in oven/ toaster oven until bread toasts and chocolate begins to melt.

3.

Cheese or other stuffings can be substituted for the chocolate chips. Nutrition Information per Serving: 140 calories, 7 g total fat, 2.5 g saturated fat, 0 mg cholesterol, 230 mg sodium, 17 g carbohydrates, 1 g fiber, 7 g sugar, 3 g protein

Cheese or other stuffings can be substituted for the chocolate chips. Nutrition Information per Serving: 100 calories, 3 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 125 mg sodium, 17 g carbohydrates, 2 g fiber, 7 g sugar, 3 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. Crescent rolls are made with white flour and also add in fat. If you choose a product made with whole grains you will get fiber and other health-promoting nutrients. I suggest trying a whole grain bread instead of crescent rolls.

186

Cookie Pie. This sweet treat gets a makeover to lower sugar and unhealthy saturated fat.
Name: Alicia Murray-West (Home/Field Based) Original Ingredients: Serves 24 1 egg cup brown sugar cup oil 2 tablespoons water 1 box of yellow cake mix 6 ounces chocolate chips Healthy Alternative: Serves 24 1 egg 3 tablespoons oil 2 tablespoons applesauce 2 tablespoons water 1 box of yellow cake mix 3 ounces chocolate chips 3 ounces dried cranberries

Directions: 1. Mix together the first 4 ingredients (egg, brown sugar, oil, and water). 2. Add in cake mix & chocolate chips. 3. Spread onto slightly greased pizza pan baking sheet (a round cookie sheet). 4. Bake at 350 for 15-20 minutes until slightly brown and toothpick inserted comes out clean. Cool for 10 minutes, cut, serve and ENJOY!

Directions: 1. Mix together the first 4 ingredients (egg, oil, applesauce, and water). 2. Add in cake mix, chocolate chips & cranberries. 3. Spread onto slightly greased pizza pan baking sheet (a round cookie sheet). 4. Bake at 350 for 15-20 minutes until slightly brown and toothpick inserted comes out clean. Cool for 10 minutes, cut, serve and ENJOY! Nutrition Information per Serving: 140 calories, 6 g total fat, 1.5 g saturated fat, 5 mg cholesterol, 150 mg sodium, 22 g carbohydrates, 1 g fiber, 14 g sugar, 1 g protein

Nutrition Information per Serving: 170 calories, 8 g total fat, 2 g saturated fat, 10 mg cholesterol, 150 mg sodium, 24 g carbohydrates, 0 g fiber, 15 g sugar, 2 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. 3. Eliminate the brown sugar to cut down on calories from sugar. Replace half of the oil with applesauce to decrease fat, the applesauce will also add some sweetness lost by eliminating the brown sugar. Replace of the chocolate chips with dried cranberries to increase nutrients and decrease saturated fat content.

Keep in mind that you do not have to try all of these revisions at once, but could instead choose 1-2 revisions to incorporate into the recipe next time you make.

187

Cool Cake.
Name: Heather Yaksic (QRTP/QTRN) Story Behind the Recipe: This is a family recipe for a cake passed down by word of mouth. Im not sure where it originated! Original Ingredients: Serves 12 ( cup portions) 1 white cake mix 3 eggs 1/3 cup vegetable oil cup water 1 snack-pack size vanilla pudding 1 cup blueberry jam 1 small tub low fat Cool Whip Healthy Alternatives: Serves 12 ( cup portion) Directions: 1. Prepare the cake according to the directions on the box with the eggs, oil, and water. 2. Bake in two 8 round cake pans according to cake instructions. 3. After the cakes cool, cut both in half horizontally. 4. Spread the jam on top of the bottom layer of both cakes and put the top layer on. 5. Spread the pudding on the top layer of one of the cakes to serve as a glue to hold the two cakes together. Stack the other cake on top of the cake with pudding on it. 6. Cover the entire cake in the Cool Whip. 7. Cake must be refrigerated until served. Nutrition Information per Serving: 360 calories, 140 calories from fat, 16 g total fat, 4 g saturated fat, 45 mg cholesterol, 310 mg sodium, 52 g carbohydrates, 0 g fiber, 35 g sugar, 5 g protein 1 white cake mix 6 egg whites 1/3 cup canola oil cup water 1 snack-pack size vanilla pudding 1 cup frozen unsweetened blackberries, drained and thawed 1 small tub low fat Cool Whip

Directions: 1. Prepare the cake according to the directions on the box with the egg white, oil, and water. 2. Bake in two 8 round cake pans according to cake instructions. 3. After the cakes cool, cut both in half horizontally. 4. Spread the drained blackberries on top of the bottom layer of both cakes and put the top layer on. 5. Spread the pudding on the top layer of one of the cakes to serve as a glue to hold the two cakes together. Stack the other cake on top of the cake with pudding on it. 6. Cover the entire cake in the Cool Whip. 7. Cake must be refrigerated until served. Nutrition Information per Serving: 310 calories, 120 calories from fat, 13 g total fat, 3.5 g saturated fat, 0 mg cholesterol, 330 mg sodium, 42 g carbohydrates, 1 g fiber, 28 g sugar, 4 g protein

Tips from Maggie Meyer, LiveHealthier Registered Dietitian: 1. 2. 3. 4. 5. Since this is a double-decker cake, be sure to cut into the serving size, as to not double dip into calories! Substituting the egg whites for the whole eggs helps reduce dietary cholesterol in the cake. Substituting the canola oil for the vegetable oil reduces saturated fat without sacrificing taste. If you want to reduce the fat even more, substitute the oil for 1/3 cup applesauce. You can reduce the fat to 7 grams per slice and brings the calories down to 260 per slice. Using the drained frozen berries help reduce added sugars and replaces them with natural sugars.

188

Cornflake Pudding. The modified version if this dessert has only 2 grams of fat per serving.
Name: Nicole Hudson (QRTP/QTRN) Story Behind the Recipe: This is a "famous" family recipe on my husband's side. It was handed down from his grandmother to his mother to me. Original Ingredients: Serves 4-6 2 cups milk 2 teaspoon butter or margarine 1 cup sugar 4 teaspoons of baking cocoa powder 1 beaten egg 3 cups of cornflakes Healthy Alternatives: Serves 6 2 cups skim milk 2 teaspoon lite butter or margarine cup sugar 4 teaspoons of baking cocoa powder 1 beaten egg 3 cups of cornflakes

Directions: 1. Scald milk and butter. 2. Mix cocoa and sugar together and add with remaining ingredients to the milk. 3. Pour into a buttered 2-quart baking dish and bake at 350 degrees for 45 minutes. 4. Serve warm or cold. Nutrition Information per Serving: 291 calories, 6 g total fat, 4 g saturated fat, 56 mg cholesterol, 36 mg sodium, 56 g carbohydrates, 1 g fiber, 42 g sugar, 4 g protein

Directions: 1. Scald milk and butter. 2. Mix cocoa and sugar together and add with remaining ingredients to the milk. 3. Pour into a 2-quart baking dish sprayed with nonstick cooking spray and bake at 350 degrees for 45 minutes. 4. Serve warm or cold. Nutrition Information per Serving: 185 calories, 2 g total fat, 1 g saturated fat, 36 mg cholesterol, 37 mg sodium, 39 g carbohydrates, 0 g fiber, 30 g sugar, 4 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. 4. 5. Try 1 cup of skim milk instead of whole milk to decrease the fat and calories in this dessert. Try using a lite butter such as smart beat to decrease total fat and saturated fat. Spray the pan with non-stick cooking spray instead of using butter to further decrease fat and calories. Decrease the sugar from 1 cup to cup to decrease total calories, carbohydrates and sugar. Pre portion this recipe to ensure that it serves 6 instead of 4-6.

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Cranberry Walnut Oatmeal Cookies. These sweet treats contain some nutritious ingredients, and a few tweaks make them an indulgence you can feel better about.
Name: Elizabeth Bray (QRTP/QTRN) Original Ingredients: Serves 24 3/4 Cup Butter Flavor Crisco 3/4 Cup raw sugar 3/4 Cup packed brown sugar 2 large eggs 1 tsp vanilla 1 tsp baking powder 1/4 tsp salt 1 cup plain whole wheat flour 2 3/4 Cups old fashioned rolled oats 1 1/2 Cups dried cranberries 1 1/2 Cups walnuts Healthy Alternatives: Serves 36 3/4 Cup unsalted butter 1/2 Cup raw sugar 1/2 Cup packed brown sugar 1 large egg, 2 egg whites 1 tsp vanilla 1 tsp baking powder 1/4 tsp salt 1 cup plain whole wheat flour 2 3/4 Cups old fashioned rolled oats 1 1/2 Cups dried cranberries 1 1/2 Cups walnuts

Directions: 1. Preheat oven to 375. 2. Cream shortening, sugar, eggs and vanilla. 3. Combine flour, baking powder and salt and mix with creamed mix. 4. Stir in oatmeal, dried cranberries and walnuts. 5. Drop by spoonful 2" apart and bake for 15 min. 6. Cool 4-5 min. on pan and remove to wire rack. Nutrition Information per Serving: 220 calories, 100 g fat calories, 11 g total fat, 2 g saturated fat, 15 mg cholesterol, 55 mg sodium, 28 g carbohydrates, 2 g fiber, 16 g sugar, 4 g protein

Directions: 1. Preheat oven to 375. 2. Cream butter, sugar, eggs and vanilla. 3. Combine flour, baking powder and salt and mix with creamed mix. 4. Stir in oatmeal, dried cranberries and walnuts. 5. Drop by spoonful (stretching to yield 36 cookies) 2" apart and bake for 15 min. 6. Cool 4-5 min. on pan and remove to wire rack. Nutrition Information per Serving: 120 calories, 60 g fat calories, 6 g total fat, 2 g saturated fat , 15 mg cholesterol, 35 mg sodium, 16 g carbohydrates, 1.5 g fiber, 8 g sugar, 2.5 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: I love that these cookies include healthful walnuts, antioxidant-rich cranberries, and fiber-filled whole wheat flour & oats! However, I would make the following suggestions to up the healthfulness: 1. Most baked goods are plenty sweet and sugar can usually be reduced without significantly affecting the final product. I recommend starting by cutting back from 1 cups total sugar to 1 cup total sugar for this recipe. 2. Swapping from 2 eggs to 1 egg and 2 egg whites will shave off some fat and cholesterol. 3. Reduce the size of the cookie to make decrease the portion-size.

190

Easy Lemon Cheese Pie. A few substitutions cut the saturated fat in half and shave off 50 calories per serving.
Name: Linda Harford (QINJ) Original Ingredients: Serves 8 1- 8ounce cream cheese 2 cups whole milk 1-4ounce instant lemon pudding 1 graham cracker pie shell Healthy Alternative: Serves 8 1- 8ounce low-fat cream cheese 2 cups skim milk 1-4ounce instant lemon pudding 1 graham cracker pie shell

Directions: 1. Beat cheese until smooth, add milk slowly, then add dry pudding and beat well until mixed. 2. Pour into pie shell. 3. Sprinkle graham cracker crumbs on top 4. Keep refrigerated. Nutrition Information per Serving: 300 calories, 18 g total fat, 8 g saturated fat, 35 mg cholesterol, 380 mg sodium, 30 g carbohydrates, 0 g fiber, 9 g sugar, 5 g protein

Directions: 1. Beat cheese until smooth, add milk slowly, then add dry pudding and beat well until mixed. 2. Pour into pie shell. 3. Sprinkle graham cracker crumbs on top 4. Keep refrigerated. Nutrition Information per Serving: 250 calories, 11 g total fat, 4.5 g saturated fat, 15 mg cholesterol, 390 mg sodium, 32 g carbohydrates, 0 g fiber, 9 g sugar, 8 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. Switch from cream cheese to a low-fat cream cheese. Switch from whole milk to skim milk.

191

Favorite Pumpkin Pie. Pumpkin is a good source of Vitamins A, C, E and K.

Name: Cheryl Tate (QRTP/QTRN) Original Ingredients: Serves 12 Filling: 15 ounce can pumpkin 1 cup dark brown sugar 3 large eggs 1 cups heavy cream 2 tablespoons dark rum 2 tablespoons finely chopped crystallized ginger 1 teaspoon cinnamon 1 teaspoon grated orange peel teaspoon nutmeg teaspoon salt Graham Crust: 2/3 cup all-purpose flour 1/3 cup whole-wheat flour 3 tablespoons wheat germ 1/2 teaspoon salt 1/4 teaspoon cinnamon 1/2 cup unsalted butter 1/3 cup packed light brown sugar Directions: 1. Mix pumpkin pie filling in a food processor 2. Crust: melt butter and work into mixed dry ingredients in pie tin. 3. Shape into crust. 4. Pour filling into crust and bake 1 hour at 350 degrees. Nutrition Information per Serving: 336 calories, 19 g total fat, 11 g saturated fat, 107 mg cholesterol, 282 mg sodium, 37 g carbohydrates, 2 g fiber, 31 g sugar, 4 g protein Healthy Alternatives: Serves 12 Filling: 15 ounce can pumpkin, unsalted 3/4 cup dark brown sugar 1 large egg, 4 egg whites 1 cup 1% milk 2 tablespoons dark rum 2 tablespoons finely chopped crystallized ginger 1 teaspoon cinnamon 1 teaspoon grated orange peel teaspoon nutmeg teaspoon salt Graham Crust: 2/3 cup all-purpose flour 1/3 cup whole-wheat flour 3 tablespoons wheat germ 1/2 teaspoon salt 1/4 teaspoon cinnamon 1/2 cup unsalted butter 1/3 cup packed light brown sugar Directions: 1. Mix pumpkin pie filling in a food processor 2. Crust: melt butter and work into mixed dry ingredients in pie tin. 3. Shape into crust. 4. Pour filling into crust and bake 1 hour at 350 degrees. Nutrition Information per Serving: 253 calories, 10 g total fat, 6 g saturated fat, 107 mg cholesterol, 212 mg sodium, 30 g carbohydrates, 2 g fiber, 24 g sugar, 7 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. Try 1 cup of 1% milk instead of 1 cup heavy cream to decrease fat, saturated fat and calories. Replace 2 whole eggs with 4 egg whites to decrease saturated fat, calories and total fat. Decrease the sugar from 1 cup to cup to decrease total calories, carbohydrates and sugar.

192

Flan Cake. This indulgent cake gets a makeover, but remains rich. Use a small portion as a sweet treat.
Name: Cynthia Sullivan (ClinOps) Original Ingredients: Serves 12 1 Jar Smuckers caramel ice cream topping 1 can evaporated milk 1 can sweetened condensed milk 3 eggs 1 tablespoon vanilla 1 box yellow cake mix Healthy Alternative: Serves 24 1 Jar Smuckers caramel ice cream topping 1 can evaporated skim milk 1 can low-fat sweetened condensed milk 3 eggs 1 tablespoon vanilla 1 box yellow cake mix

Directions: 1. Spray bunt pan with cooking spray. Pour caramel topping in pan. Mix evaporated milk, condensed milk, 3 eggs and vanilla with A mixer until completely blended. Pour into pan over caramel. 2. Make cake according to package directions. Pour into pan over milk mixture. 3. Bake @300 degrees for 1 hour. Let stand 30 min. Loosen edges with a knife. 4. Pour upside down on a plate with a lip. Caramel will run. Enjoy! Nutrition Information per Serving: 470 calories, 10 g total fat, 4.5 g saturated fat, 60 mg cholesterol, 490 mg sodium, 84 g carbohydrates, 0 g fiber, 69 g sugar, 8 g protein

Directions: 1. Spray bunt pan with cooking spray. Pour caramel topping in pan. Mix evaporated milk, condensed milk, 3 eggs and vanilla with A mixer until completely blended. Pour into pan over caramel. 2. Make cake according to package directions. Pour into pan over milk mixture. 3. Bake @300 degrees for 1 hour. Let stand 30 min. Loosen edges with a knife. 4. Pour upside down on a plate with a lip. Caramel will run. Enjoy! Nutrition Information per Serving: 230 calories, 4 g total fat, 1.5 g saturated fat, 25 mg cholesterol, 240 mg sodium, 43 g carbohydrates, 0 g fiber, 35 g sugar, 4 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This cake is rich and indulgent; the following revisions will help lower fat and calories: 1. Use a skim evaporated milk and a low-fat sweetened condensed milk to lower saturated fat calories. 2. Cut the cake into smaller servings, meaning the cake yields 24 servings, not 12. 3. When preparing the cake mix, use applesauce to replace the oil. Note: this revision is not reflected in the revised recipe.

193

Frozen Cranberry Salad. This dish includes pecans which add healthy fat, fiber, and crunch.
Name: Gina Harper (QINJ) Original Ingredients: Serves 8 1 can eagle sweetened condensed milk 1/4 cup lemon juice 1/2 cup chopped pecans 1 smaller can crushed pineapple 1 can of whole berry cranberry sauce 1-9ounce container of cool whip, thawed Healthy Alternative: Serves 8 1/4 cup lemon juice 1/2 cup chopped pecans 1 smaller can crushed pineapple 1 can of whole berry cranberry sauce 1-9ounce container of fat-free cool whip, thawed

Directions: 1. Mix together all ingredients except cool whip. 2. Fold cool whip into mixture. 3. Put in casserole dish and freeze. (over night is best) Nutrition Information per Serving: 390 calories, 15 g total fat, 10 g saturated fat, 10 mg cholesterol, 80 mg sodium, 62 g carbohydrates, 2 g fiber, 51 g sugar, 4 g protein

Directions: 1. Mix together all ingredients except cool whip. 2. Fold cool whip into mixture. 3. Put in casserole dish and freeze. (over night is best) Nutrition Information per Serving: 230 calories, 5 g total fat, 0 g saturated fat, 0 mg cholesterol, 35 mg sodium, 44 g carbohydrates, 2 g fiber, 26 g sugar, 1 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This dessert sounds healthy, but is actually quite rich and high in calories and saturated fat. The main culprit is the can of sweetened condensed milk. I would suggest trying the following: 1. Try making this dish without the sweetened condensed milk. It will change the end result, but will significantly improve the nutrition profile. At the very least, choose a low-fat sweetened condensed milk to shave off a few grams of saturated fat. The healthy alternative eliminates the milk altogether to demonstrate the significant difference it makes in the nutrition profile. 2. Use a fat-free cool whip to completely eliminate the saturated fat.

194

Fruit Salsa & Cinnamon Chips. This sweet treat gets powerful nutrients from the variety of fruit.
Name: Benjamin Schramm (QRTP/QTRN) Original Ingredients: Serves 20 2 kiwis, peeled and diced 2 Golden Delicious apples - peeled, cored and diced 8 ounces raspberries 1 pound strawberries 2 tablespoons white sugar 1 tablespoon brown sugar 3 tablespoons fruit preserves, any flavor Healthy Alternative: Serves 20 2 kiwis, peeled and diced 2 Golden Delicious apples - peeled, cored and diced 8 ounces raspberries 1 pound strawberries 2 tablespoons white sugar 1 tablespoon brown sugar 3 tablespoons fruit preserves, any flavor

Chips: 10 (10 inch) flour tortillas butter flavored cooking spray 2 cups cinnamon sugar Directions: 1. In a large bowl, thoroughly mix kiwis, Golden Delicious apples, raspberries, strawberries, white sugar, brown sugar and fruit preserves. Cover and chill in the refrigerator at least 15 minutes. 2. Preheat oven to 350 degrees F (175 degrees C). 3. Coat one side of each flour tortilla with butter flavored cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray. 4. Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes. 5. Serve with chilled fruit mixture. Nutrition Information per Serving: 190 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 230 mg sodium, 40 g carbohydrates, 3 g fiber, 19 g sugar, 3 g protein

Chips: 10 (8 inch) whole wheat flour tortillas butter flavored cooking spray 1 cup cinnamon sugar Directions: 1. In a large bowl, thoroughly mix kiwis, Golden Delicious apples, raspberries, strawberries, white sugar, brown sugar and fruit preserves. Cover and chill in the refrigerator at least 15 minutes. 2. Preheat oven to 350 degrees F (175 degrees C). 3. Coat one side of each flour tortilla with butter flavored cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray. 4. Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes. 5. Serve with chilled fruit mixture. Nutrition Information per Serving: 120 calories, 1.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 85 mg sodium, 26 g carbohydrates, 4 g fiber, 12 g sugar, 2 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: What a fun, tasty way to serve fruit. It is quite nutritious as is, but I would recommend the following recommendations to further increase healthfulness: 1. Change to a smaller, tortilla to reduce calories and choose whole-wheat tortilla to increase fiber. 2. Reduce the amount of cinnamon sugar mixture to 1 cup to reduce calories coming from the sugar.

195

Giant Cinnamon Rolls.

Name: Jill Edwards (QRTP/QTRN) Original Ingredients: Serves 16 Dough: 8-8.5 cups all-purpose flour 2 cups warm milk 2/3 cup granulated sugar 1 teaspoon salt 2 packages quick-rising dry active yeast 3 large eggs, lightly beaten 1 cup (2 sticks) butter, melted, cooled Filling: 1.5 cups packed dark brown sugar 0.5 cups butter, melted 3/4 teaspoon cinnamon Frosting: 1 cup confectioners' sugar 1 tablespoon milk 1/4 teaspoon vanilla extract Directions: 1. Combine 2 cups of the flour, milk, sugar, salt, and yeast in large bowl; mix well. 2. Add eggs and butter. Stir in as much of remaining flour as needed to form soft dough. 3. Turn dough out onto lightly floured surface. Knead dough, adding flour as needed, until smooth and elastic, 5 to 8 minutes. 4. Transfer to large greased bowl; turn to coat both sides. Cover with towel, place in draft-free area and allow to rise until double in volume, about 1 hour. 5. Punch dough down with fist. Turn dough out onto lightly floured surface. Knead 10 - 15 times. Cover with towel and let rest 10 minutes. 6. Roll out dough to 24 by 15 inch rectangle. 7. For filling: combine brown sugar, butter and cinnamon in small bowl; stir well. 8. Spread onto dough to within 1 inch of edges. Roll up tightly lengthwise, pinching edges together to seal. 9. Cut into 16 slices with serrated bread knife. Place rolls onto two greased 13 by 9 inch baking pans. 10. Cover with towel. Let rise until doubled, about 15 minutes. Heat oven to 375 degrees. Bake until golden brown, 20 to 25 minutes. 11. Let cool slightly. 12. For frosting: stir together confectioners' sugar, milk, and vanilla in small bowl. Mix until smooth. Drizzle frosting over rolls. Nutrition Information per Serving: 621 calories, 23 g total fat, 13 g saturated fat, 241 mg cholesterol, 293 mg sodium, 89 g carbohydrates, 2 g fiber, 41 g sugar, 14 g protein Healthy Alternatives: Serves 32 Dough: 8-8.5 cups all-purpose flour 2 cups warm skim milk 2/3 cup granulated sugar 1 teaspoon salt 2 packages quick-rising dry active yeast 1 large egg and 4 egg whites, lightly beaten 1 cup smart balance light butter, melted, cooled Filling: 1.25 cups packed dark brown sugar 0.5 cups smart balance butter, melted 3/4 teaspoon cinnamon Frosting: 1 cup confectioners' sugar 1 tablespoon milk 1/4 teaspoon vanilla extract Directions: 1. Combine 2 cups of the flour, milk, sugar, salt, and yeast in large bowl; mix well. 2. Add eggs and smart balance. Stir in as much of remaining flour as needed to form soft dough. 3. Turn dough out onto lightly floured surface. Knead dough, adding flour as needed, until smooth and elastic, 5 to 8 minutes. 4. Transfer to large greased bowl; turn to coat both sides. Cover with towel, place in draft-free area and allow to rise until double in volume, about 1 hour. 5. Punch dough down with fist. Turn dough out onto lightly floured surface. Knead 10 - 15 times. Cover with towel and let rest 10 minutes. 6. Roll out dough to 24 by 15 inch rectangle. 7. For filling: combine brown sugar, butter and cinnamon in small bowl; stir well. 8. Spread onto dough to within 1 inch of edges. Roll up tightly lengthwise, pinching edges together to seal. 9. Cut into 16 slices with serrated bread knife. Place rolls onto two greased 13 by 9 inch baking pans. 10. Cover with towel. Let rise until doubled, about 15 minutes. Heat oven to 375 degrees. Bake until golden brown, 20 to 25 minutes. 11. Let cool slightly. 12. For frosting: stir together confectioners' sugar, milk, and vanilla in small bowl. Mix until smooth. Drizzle frosting over rolls. Nutrition Information per Serving: 262 calories, 9 g total fat, 2 g saturated fat, 7 mg cholesterol, 303 mg sodium, 41 g carbohydrates, 1 g fiber, 18 g sugar, 5 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. The biggest change in this recipe comes from decreasing the serving size from 1 roll to a roll. These rolls are so large, that 1 serving should be a of a roll. You can also lower the fat by using skim milk, by using smart balance light that is designed for baking in place of the butter and by using 1 whole egg and 4 egg whites instead of 3 eggs. You can lower the carbs and sugar in this recipe by decreasing the amount of sugar used from 1.5 cups of brown sugar to 1.25 cups of brown sugar, with that small of a change, nobody will taste a difference.

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Granola. This recipe is filled with fiber and pecans add heart healthy fats.
Name: Laura Marcum (QOPK) Story Behind the Recipe: This has been a favorite snack and cereal in my family for the last 20 years. Original Ingredients: Serves 8 2 cups oats 1 cup coconut 1/2 cup wheat germ 1 1/2 cups chopped pecans 1 teaspoon salt 1 can 14 ounce sweetened condensed milk 1/4 cup oil 1/2 cup raisins (optional) Healthy Alternative: Serves 12 2 cups oats 1 cup coconut 1/2 cup wheat germ 1 1/2 cups chopped pecans teaspoon salt cup honey 1/4 cup canola oil 1/2 cup raisins (optional)

Directions: 1. Combine first 5 ingredients. Stir in condensed milk. Add oil and mix thoroughly. 2. Place on greased 9 x 13 pan. Bake at 300 degrees, stirring every 15 minutes until golden. 3. Bake 20-30 minutes for chewy granola. Bake 1 hour for crunchy texture. 4. Cool and stir in raisins. Nutrition Information per Serving: 570 calories, 32 g total fat, 7 g saturated fat, 15 mg cholesterol, 380 mg sodium, 62 g carbohydrates, 7 g fiber, 36 g sugar, 12 g protein

Directions: 1. Combine first 5 ingredients. 2. Whisk together honey and oil and mix thoroughly with first 5 ingredients. 3. Place on greased 9 x 13 pan. Bake at 300 degrees, stirring every 15 minutes until golden. 4. Bake 20-30 minutes for chewy granola. Bake 1 hour for crunchy texture. 5. Cool and stir in raisins. Nutrition Information per Serving: 290 calories, 19 g total fat, 3 g saturated fat, 0 mg cholesterol, 100 mg sodium, 28 g carbohydrates, 5 g fiber, 7 g sugar, 5 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe includes some healthy ingredients and it can serve as a base recipe for many variations of granola. For example, instead of pecans and raisins try almonds and dried cranberries or walnuts and chopped dried apricots. I do have a few revisions to increase the healthfulness of this base recipe: 1. Eliminate the sweetened condensed milk which will cut sugar and saturated fat from the recipe. 2. Use salt to taste; aim to keep added salt at teaspoon or less. 3. Make sure to keep the portion size of this granola small. I recommend a yield of at least 12 servings for one batch of this granola.

197

Heaven on Earth Banana Pudding. Bananas are a good source of manganese, potassium and Vitamins B6 and C.
Name: Jodie Deutsch (QAST) Story Behind the Recipe: This is NOT the kind of recipe that would go into a healthy living cookbook, but it's the most wonderful once or twice a year luxury treat....your taste buds will explode! Original Ingredients: Serves 10 8 ounce cream cheese 1 can 14 ounce sweetened condensed milk 1 package Jell-o instant french vanilla pudding mix (Use 1 large box or 2 small boxes) 3 cups cold milk 1/2 tablespoon vanilla 2 tubs Cool Whip 3 bananas (sliced in 1/4 inch rounds) 1 -12 ounce box of Vanilla Wafers Healthy Alternatives: Serves 10 8 ounce lite cream cheese 1 package fat free, sugar free Jell-o instant french vanilla pudding mix 3 cups cold 1% milk 1/2 tablespoon vanilla 2 tubs fat free Cool Whip 3 bananas (sliced in 1/4 inch rounds) 1 -11 ounce box Lite Vanilla Wafers

Directions: 1. Cream together cream cheese and sweetened condensed milk. 2. Add pudding mix, milk and vanilla and mix until smooth. 3. Gently fold in 3/4 of one tub of the Cool Whip, set aside. 4. In a plastic baggy, take 6 of the vanilla wafers and crush them into crumbs, set aside. 5. In a Trifle Bowl or Large Glass Bowl layer as follows: Vanilla Wafers on bottom, layer of bananas, layer of pudding, layer of cool whip. Repeat 2 more times until all ingredients are in. 6. Line top layer of cool whip all the way around with vanilla wafers standing up against the edge of the bowl (ringing the entire bowl all the way around). 7. Spread vanilla wafer crumbs across top and garnish with 1 banana slice in the center. Nutrition Information per Serving: 547 calories, 23 g total fat, 12 g saturated fat, 56 mg cholesterol, 520 mg sodium, 76 g carbohydrates, 2 g fiber, 66 g sugar, 11 g protein

Directions: 1. Cream together cream cheese and milk. 2. Add pudding mix, vanilla and any more milk needed to mix until smooth. 3. Gently fold in 3/4 of one tub of the Cool Whip, set aside. 4. In a plastic baggy, take 6 of the vanilla wafers and crush them into crumbs, set aside 5. In a Trifle Bowl or Large Glass Bowl layer as follows: Vanilla Wafers on bottom, layer of bananas, layer of pudding, layer of cool whip. Repeat 2 more times until all ingredients are in. 6. Line top layer of cool whip all the way around with vanilla wafers standing up against the edge of the bowl (ringing the entire bowl all the way around). 7. Spread vanilla wafer crumbs across top and garnish with 1 banana slice in the center.

Nutrition Information per Serving: 337 calories, 12 g total fat, 6 g saturated fat , 34 mg cholesterol, 396 mg sodium, 40 g carbohydrates, 2 g fiber, 30 g Sugar, 11 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Using low fat cream cheese, cool whip, 1% milk , and lite wafers dramatically lowers the fat, saturated fat and calorie content. Removing the sweetened condensed milk from the recipe and instead adding a little extra milk at a time to obtain a smooth consistency, shaves 130 calories off each serving of this dessert!

198

High Fiber Carrot Bran Muffins. The carrots in this muffin add vitamin A & fiber.
Name: Louise Lavell (QMTL) Original Ingredients: Serves 18 1 1/2 cups whole wheat flour 1 1/2 cups all bran 1/2 cup packed brown sugar 1 tablespoon cinnamon 1 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon salt 1 cup raisins or chopped dates 1 cup grated carrots 1 3/4 cups reduced fat buttermilk 1/4 cup vegetable oil 1 egg (lightly beaten) grated rind of one orange

Directions: 1. In a large bowl stir together, flour, cereal, sugar, cinnamon, baking powder, baking soda, salt, raisins & carrots. 2. Add milk, oil, egg & rind, stirring until just combined 3. Bake at 400 degrees for 20 minutes Nutrition Information per Serving: 140 calories, 4.5 g total fat, 1 g saturated fat, 10 mg cholesterol, 180 mg sodium, 25 g carbohydrates, 3 g fiber, 8 g sugar, 4 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: These muffins sound moist and delicious and no revisions necessary to increase healthfulness. You can always try and reduce the sugar in a recipe, although this recipe calls for only cup of brown sugar. Also, of the vegetable oil could be replaced with applesauce to further lower fat content, however, these muffins are already low in fat so this isnt necessary.

199

Homemade Heath Bars (Toffee). This sweet indulgence is made healthier by decreasing the portion size.
Name: Shawn David (Innovex) Story Behind the Recipe: This is a recipe my momma made when I was young and I still make it regularly. I love it! Original Ingredients: Serves 24 I sleeve of saltine crackers 2 sticks butter 1 cup sugar 1 package milk chocolate chips 2 package Planters Nut Topping

Directions: 1. Preheat oven to 325* 2. Line a cookie sheet with aluminum foil. Lay crackers out on baking sheet, salted side up, with edges touching. One sleeve should fill one cookie sheet. 3. Melt butter. Add sugar and boil for 3 minutes, stirring constantly. When the mixture looks frothy, pour over the saltines be careful not to let the crackers move around too much. You want them in one layer, flat, with edges touching. 4. Bake for 15 minutes until golden. 5. Remove from oven and immediately pour entire bag of chocolate chips over the crackers. Use a spatula to spread the chips around theyll melt as you spread them like frosting. 6. Sprinkle the Nut Topping over the chocolate layer and let cool. 7. When cooled, break into pieces and store in an airtight container. Nutrition Information per Serving: 340 calories, 23 g total fat, 12 g saturated fat, 35 mg cholesterol, 105 mg sodium, 33 g carbohydrates, 0 g fiber, 28 g sugar, 4 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe is quite rich and difficult to make healthier, without ruining the integrity of the dish. 1. Cut all of the ingredients in half and cut the portion size in half, making this treat a small indulgence.

200

It Only Looks Like Classic Chocolate Cake. This cake would be a great low-calorie, chocolatey treat.
Name: Erica Roberts (QSND) Story Behind the Recipe: I chose this recipe as it's a family favorite, and also it's a relatively 'healthy' dessert to splurge on for anyone who is watching their fat/sugar intake. Original Ingredients: Serves 8 1 cup sifted cake flour 1/3 cup unsweetened cocoa powder 1 teaspoon baking soda 1 teaspoon baking powder 6 large egg whites, room temp. 1 cup unflavored nonfat yogurt 1 teaspoon vanilla 1 cup Splenda sugar substitute

Directions: 1. Preheat oven at 350 degrees. 2. Mix flour, cocoa, baking soda and baking powder. In a large bowl, beat egg whites until almost stiff. Add sugar substitute, yogurt and vanilla until well blended. Stir in flour mixture and beat until evenly moistened. 3. Pour batter into a nonstick 8-inch-square pan (or coat an unfinished pan lightly with cooking-oil spray and dust with flour or additional cocoa powder). 4. Bake in a 350 degree oven until cake springs back when pressed lightly in the center, 30-40 minutes. Let cake cool for 15 minutes before inverting onto a serving plate. 5. Cut into squares. Top with sugar-free, fat free Cool Whip, with a drizzle of sugar free chocolate sauce and serve warm or cool. Nutrition Information per Serving: 90 calories, 0.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 280 mg sodium, 18 g carbohydrates, 1 g fiber, 2 g sugar, 5 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe provides a low-calorie treat to satisfy a chocolate craving. No suggestions for revising, but could pair with fresh berries for an added nutritional boost.

201

Lemon Blossoms. These lemony treats get a nutrition makeover to lower calorie & fat content.
Name: Erica Roberts (QSND) Story Behind the Recipe: This is one of my family's favorites, especially during the holidays! It's a real crowd pleaser and looks quite elegant. Original Ingredients: Serves 24 1-18 1/2-ounce package yellow cake mix 3 1/2-ounce package instant lemon pudding mix 4 large eggs 3/4 cup vegetable oil Healthy Alternative: Serves 2 4 1-18 1/2-ounce package yellow cake mix 3 1/2-ounce package instant lemon pudding mix 2 large eggs 4 egg whites cup vegetable oil cup applesauce cup confectioners' sugar (powdered sugar)

Glaze: 4 cups confectioners' sugar 1/3 cup fresh lemon juice 1 lemon, zested 3 tablespoons vegetable oil 3 tablespoons water Directions: 1. Preheat the oven to 350 degrees F. 2. Spray miniature muffin tins with vegetable oil cooking spray. Combine the cake mix, pudding mix, eggs and oil and blend well with an electric mixer until smooth, about 2 minutes. 3. Pour a small amount of batter, filling each muffin tin half way. 4. Bake for 12 minutes. Turn out onto a tea towel To make the glaze: 5. Sift the sugar into a mixing bowl. Add the lemon juice, zest, oil, and 3 tablespoons water. Mix with a spoon until smooth. 6. With fingers, dip the cupcakes into the glaze while they're still warm, covering as much of the cake as possible, or spoon the glaze over the warm cupcakes, turning them to completely coat. 7. Place on wire racks with waxed paper underneath to catch any drips. Let the glaze set thoroughly, about 1 hour, before storing in containers with tight-fitting lids. Nutrition Information per Serving: 280 calories, 12 g total fat, 1.5 g saturated fat, 35 mg cholesterol, 210 mg sodium, 41 g carbohydrates, 0 g fiber, 29 g sugar, 2 g protein

Directions: 1. Preheat the oven to 350 degrees F. 2. Spray miniature muffin tins with vegetable oil cooking spray. Combine the cake mix, pudding mix, eggs, egg whites, oil, and applesauce, and blend well with an electric mixer until smooth, about 2 minutes. 3. Pour a small amount of batter, filling each muffin tin half way. 4. Bake for 12 minutes. Turn out onto a tea towel. 5. Sprinkle with confectioners sugar.

Nutrition Information per Serving: 170 calories, 8 g total fat, 1 g saturated fat, 15 mg cholesterol, 210 mg sodium, 24 g carbohydrates, 0 g fiber, 12 g sugar, 2 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: I recommend the following changes. Keep in mind you dont have to incorporate all at once, but instead could try 1-2 of the following suggestions to increase the healthfulness of these cookies. 1. Instead of using the rich glaze, dust the cookies with the confectioners sugar. 2. Decrease the oil to cup and add in cup of applesauce as a fat replacer. 3. Use 2 eggs and 4 egg whites instead of 4 whole eggs.

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Mexican Wedding Cookies.

Name: Veronica Knox (ClinOps) Story Behind the Recipe: My mother is Hispanic and has been making these cookies since I can remember. I usually only make them for special occasions and at Christmas. My mother calls them Mexican Wedding Cookies or Cakes, although I have seen them called Russian Tea Cookies and Pecan Sandies. Original Ingredients: Makes 3 dozen cookies 1 cup unsalted butter 2 cups flour 1/3 cup sugar 1 teaspoon vanilla 1 cup powdered sugar 1 cup chopped pecans Healthy Alternatives: Makes 3 dozen cookies 1 cup Smart Balance butter substitute 1 cups flour 1 cup minus 2 tablespoons whole wheat flour 1/4 cup sugar 1 teaspoon vanilla 3/4 cup powdered sugar 1 cup chopped pecans

Directions: 1. Let butter soften at room temperature. 2. Cream butter and sugar together. 3. Add vanilla and flour, mix well. 4. Roll dough into a log, cover with plastic, and chill for one hour. 5. Preheat oven to 325 6. Pinch off pieces similar to that of a large marble and roll into balls. 7. Place balls onto ungreased cookie sheet about to inch apart. 8. Bake for 20 minutes. 9. Let cookies cool. 10. Place powdered sugar in large ziplock bag. 11. Place cookies in bag to coat cookies. Nutrition Information per Serving (1 cookie): 120 calories, 60 calories from fat, 7 g total fat, 3.5 g saturated fat, 15 mg cholesterol, 0 mg sodium, 12 g carbohydrates, 0 g fiber, 5 g sugar, 1 g protein

Directions: 1. Let butter soften at room temperature. 2. Cream butter and sugar together. 3. Add vanilla and flour, mix well. 4. Roll dough into a log, cover with plastic, and chill for one hour. 5. Preheat oven to 325 6. Pinch off pieces similar to that of a large marble and roll into balls. 7. Place balls onto ungreased cookie sheet about to inch apart. 8. Bake for 20 minutes. 9. Let cookies cool. 10. Place powdered sugar in large ziplock bag. 11. Place cookies in bag to coat cookies. Nutrition Information per Serving (1 cookie): 110 calories, 60 calories from fat, 7 g total fat, 2.5 g saturated fat, 5 mg cholesterol, 45 mg sodium, 9 g carbohydrates, 1 g fiber, 4 g sugar, 1 g protein

Tips from Maggie Meyer, LiveHealthier Registered Dietitian: One taste of these cookies and you are immediately taken back to a childhood memory! These cookies are special, as many cultures have embraced this sweet little treat! Sometimes recipes are not meant to be altered if it means sacrificing that nostalgic taste. However, if you seek a healthier version we have recommendations. 1. We have replaced butter with Smart Balance, which is a 50% blend of real butter and 50% blend of natural oils from soybean, flaxseed, and fish oils. A cookie with Omega 3s! This substitution helped lower the saturated fat and cholesterol in this recipe. 2. Generally, you can reduce the amount of sugar called for by one quarter to one third of the amount called for in the recipe without sacrificing sweetness. 3. Using whole wheat flour has incorporated some fiber into this recipe. You can start replacing half of the white flour with wheat to begin with, and eventually, you may want to use all whole wheat. The substitution recommendation is: 1 cup minus 2 tablespoons of whole wheat flour for every 1 cup of white flour. 4. Reducing the powdered sugar by cup can help lower the sugar content of this recipe. 5. To lower the fat even more, try getting finely chopped pecans and cutting back to cup. Variations from Veronica: 1. Pecans can be replaced with chopped almonds, hazelnuts, walnuts or macadamia nuts. 2. Replace vanilla extract with either almond or hazelnut extract. 3. Replace powdered sugar with granulated sugar. 4. Replace powdered sugar with a mixture of granulated sugar and cinnamon.

203

Mix & Match Muffins. Get creative with these treats.

Name: Peter Scilipote (QRTP/QTRN) Story Behind the Recipe: The bottom line is that my mother made these for my nieces who, in my opinion are banned from eating anything that has taste - yes, my brother and his wife are a bit "off". I thought this would be another tasteless healthy-ish food and was proven wrong...even when they cut the sugar to even less than what is here. Original Ingredients: Serves 12 1 teaspoon salt (or less) 1 teaspoon baking soda 1 teaspoon baking powder 2 cup of dry ingredients (any combination) cup unbleached flour cup whole oats cup wheat germ cup oat bran 1/3 cup sugar 1/3 cup olive oil 1 cup buttermilk Healthy Alternative: Serves 12

1 teaspoon salt (or less) 1 teaspoon baking soda 1 teaspoon baking powder 2 cup of dry ingredients (any combination) cup unbleached whole wheat flour cup whole oats cup wheat germ cup oat bran 1/3 cup Splenda 1/3 cup apple sauce 1 tablespoon white vinegar mixed with 1 cup skim milk

Directions: 1. Spray muffin tin with cooking spray (or use muffin liners). Mix all ingredients (batter may be thin) and fill each tin to full. 2. Bake 12 18 minutes depending on your oven. 3. You may add a variety of dried fruit or nuts to your liking (walnuts, dried cranberries, raisins). * *Nutrition Information does not included additions. Nutrition Information per Serving: 146 calories, 7 g total fat, 1 g saturated fat, 1 mg cholesterol, 346 mg sodium, 18 g carbohydrates, 1.5 g fiber, 7 g sugar, 4 g protein

Directions: 1. Spray muffin tin with cooking spray (or use muffin liners). Mix all ingredients (batter may be thin) and fill each tin to full. 2. Bake 12 18 minutes depending on your oven. 3. You may add a variety of dried fruit or nuts to your liking (walnuts, dried cranberries, raisins).* *Nutrition Information does not included additions. Nutrition Information per Serving: 89 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 332 mg sodium, 16 g carbohydrates, 1.5 g fiber, 1 g sugar, 4 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: This is a great base recipe that gives you room to improvise. To make this a little healthier, I would suggest: 1. To save fat and calories, try substituting white vinegar and skim milk for the buttermilk, and applesauce for the olive oil. This will keep the moisture but still help bind the ingredients together. 2. Substituting Splenda for sugar saves calories and sugar. 3. Using whole wheat flour adds fiber to this recipe, which will help to fill you up more.

204

Nut Date Squares. These sweet treats are cut into small pieces to make a reasonable serving size.
Name: Jennifer Rymuza (QATL/QLAB) Story Behind the Recipe: This recipe has been in my family for many generations. My grandfather makes them every year for Christmas. He cuts them in bite size pieces and we have them with coffee or tea. I hope someone thinks theyre special just like I do. Original Ingredients: Serves 60 Bars: 1 cup flour sifted 1/2 teaspoon baking soda 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg 1/4 teaspoon salt 1/3 cup butter 3/4 cup brown sugar 1 egg 1 tablespoon grated orange rind (use Navel orange) 1 tablespoon orange juice 1/2 cup chopped dates 3/4 cup chopped nuts (pecans, walnuts, etc.) Icing: 1/4 cup butter 1 teaspoon orange rind 1 egg yolk (optional) 1 teaspoon vanilla 2 cups powdered sugar 2 teaspoon orange juice 1/4 cup finely chopped nuts Directions: 1. Grease and Flour 7" x 11" x 1" baking pan 2. Preheat oven to 350* Bars: 3. Sift first 5 ingredients together. 4. Cream butter with brown sugar then add egg, orange juice, orange rind and beat well. 5. Add dry ingredients, mix well. Stir in dates and nuts. 6. Pour batter in pan and spread evenly. 7. Bake approximately 30 minutes until toothpick comes out clean. Invert pan onto aluminum foil and allow cake to cool. Icing: 8. Cream butter, add all other ingredients, and beat until smooth. Spread icing evenly on cake, trim edges, and cut into 1" squares. Note: The icing makes a lot so please use to your discretion. Nutrition Information per Serving: 70 calories, 3.5 g total fat, 1.5 g saturated fat, 10 mg cholesterol, 20 mg sodium, 10 g carbohydrates, 0 g fiber, 8 g sugar, 1 g protein Healthy Alternative: Serves 60 Bars: 1 cup flour sifted 1/2 teaspoon baking soda 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg 1/4 teaspoon salt 1/3 cup butter 3/4 cup brown sugar 1 egg 1 tablespoon grated orange rind (use Navel orange) 1 tablespoon orange juice 1/2 cup chopped dates 3/4 cup chopped nuts (pecans, walnuts, etc.) Icing: cup powdered sugar

Directions: 1. Grease and Flour 7" x 11" x 1" baking pan 2. Preheat oven to 350* Bars: 3. Sift first 5 ingredients together. 4. Cream butter with brown sugar then add egg, orange juice, orange rind and beat well. 5. Add dry ingredients, mix well. Stir in dates and nuts. 6. Pour batter in pan and spread evenly. 7. Bake approximately 30 minutes until toothpick comes out clean. Invert pan onto aluminum foil and allow cake to cool. 8. Sprinkle powdered sugar on top of cake.

Nutrition Information per Serving: 45 calories, 2 g total fat, 0.5 g saturated fat, 5 mg cholesterol, 20 mg sodium, 6 g carbohydrates, 0 g fiber, 4 g sugar, 0 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: Even though these squares are quite rich, cutting them into such small pieces makes them a reasonable treat at only 70 calories per serving. Just make sure to not have more than 1-2 squares in a serving. 1. Eliminate the icing, instead sprinkle the cake with powdered sugar to significantly reduce calories & fat per serving.

205

Peanut Butter Pie. This pie gets healthy fat and fiber from the peanut butter.
Name: Ryan Day (QATL/QLAB) Story Behind the Recipe: Below is the recipe for Peanut Butter Pie; one of my favorites from my childhood. Original Ingredients: Serves 8 Crust: Choose either a graham cracker, vanilla, or chocolate wafer 9 crumb crust. Filling: 1 cup of creamy peanut butter 8 ounces of cream cheese at room temperature cup powdered sugar 2 tablespoons of melted butter 16 ounces of Cool Whip 1 tablespoon of vanilla Directions: 1. Mix peanut butter, cream cheese, powdered sugar, butter, and vanilla in large bowl. 2. Fold cool whip into peanut butter mixture. Spoon into crust. 3. Refrigerate for a couple hours. Garnish as desired. Nutrition Information per Serving: 580 calories, 41 g total fat, 18 g saturated fat, 40 mg cholesterol, 190 mg sodium, 47 g carbohydrates, 3 g fiber, 22 g sugar, 11 g protein Healthy Alternative: Serves 12 1 cup of creamy or crunchy peanut butter 8 ounces of low-fat cream cheese at room temperature cup powdered sugar 2 tablespoons of canola oil 16 ounces of lite or fat-free Cool Whip 1 tablespoon of vanilla

Directions: 1. Mix peanut butter, cream cheese, powdered sugar, butter, and vanilla in large bowl. 2. Fold cool whip into peanut butter mixture. Spoon into a 9inch square pan or a pie pan. 3. Refrigerate for a couple hours. Garnish as desired. Nutrition Information per Serving: 270 calories, 16 g total fat, 4g saturated fat, 10 mg cholesterol, 80 mg sodium, 24 g carbohydrates, 2 g fiber, 11 g sugar, 7 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: This pie is quite rich and high in calories. Many of the fat calories come from healthy fat found in the peanut butter. Try 2-3 of the following suggestions to make the pie a healthier treat: 1. Change to a low-fat cream cheese and a lite or fat-free Cool Whip to eliminate some saturated fat. 2. Consider eliminating the crust to lower calories and fat. Simply put the filling into a 9 inch square pan or a pie pan and serve crustless. If you want to keep some crunch, try using crunchy peanut butter. 3. Decrease the portion size to further reduce calories.

206

Pineapple Cream Cheese Pie. Have your cake and eat it too!
Name: LaDonna Hector-Bethea (QRTP/QTRN) Story Behind the Recipe: A friend used to make this recipe with strawberries and a ton a sugar, so I just tried it one day with the pineapples and actually liked the taste. Original Ingredients: Serves 6 1 graham cracker pie crust 1 block (8 ounces) of cream cheese 1 can of crushed pineapple (drained) 1 container of cool whip Healthy Alternative: Serves 8 1 graham cracker pie crust 1 block (8 ounces) of reduced fat cream cheese 1 can of crushed pineapple (drained) 1 container of cool LITE whip Directions: 1. Mix cream cheese and pineapple. 2. Fold in cool whip and pour into graham cracker crust. 3. Refrigerate for 3 hours. Serves 8. Nutrition Information per Serving: 298 calories, 16 g total fat, 8 g saturated fat, 17 mg cholesterol, 260 mg sodium, 33 g carbohydrates, 1 g fiber, 19 g sugar, 5 g protein

Directions: 1. Mix cream cheese and pineapple. 2. Fold in cool whip and pour into graham cracker crust. 3. Refrigerate for 3 hours. Serves 6. Nutrition Information per Serving: 458 calories, 32 g total fat, 19 g saturated fat, 42 mg cholesterol, 361 mg sodium, 42 g carbohydrates, 1 g fiber, 30 g sugar, 5 g protein

Tips from Jessica Ganzer, LiveHealthier Registered Dietitian: Dessert can fit into any healthy eating plan. Making a few small changes helps it fit in even better. To make it even healthier, I would suggest the following: 1. Changing the serving sizes from 6 to 8 servings decreases the calories and fat instantly. 2. Cool Lite Whip has less fat and calories, making it a healthier option.

207

Plum Tarte. A serving of fruit in your dessert!

Name: Jill Collins (QCAM) Story Behind the Recipe: This is one of my favorite recipes to make for my family and friends on holidays or to celebrate. This recipe was passed to me from a French friend. I also use other fruits in season, sliced apples and apricots work very well. Original Ingredients: Serves 10 1 cup flour 1 cup sugar 1/2 cup butter softened 2 eggs 1 teaspoon vanilla 1 teaspoon baking powder 1/8 teaspoon salt 12-18 Italian Prune Plums cut in half and pitted 2 teaspoon cinnamon sugar mixture Healthy Alternatives: Serves 10 1 cup flour 1 cup Splenda for baking 1/4 cup butter softened 2 egg whites 1 egg 4 tablespoons low fat plain yogurt 1 teaspoon vanilla 1 teaspoon baking powder 1/8 teaspoon salt 12-18 Italian Prune Plums cut in half and pitted 2 teaspoon cinnamon sugar mixture

Directions: 1. Combine sugar, butter, and eggs in a bowl, add vanilla and blend well. 2. Combine flour, baking powder and salt in a bowl. Add to wet ingredients. Mix to combine. 3. Spread batter into a 10 inch pie or tarte pan, place halved plums cut side down on batter, lightly sprinkle with cinnamon sugar mixture. 4. Bake at 350 degrees for 45 - 60 minutes. Clean toothpick test for doneness. Serve warm or room temperature. Nutrition Information per Serving: 256 calories, 73 fat calories, 10 g total fat, 5 g saturated fat, 62 mg cholesterol, 112 mg sodium, 39 g carbohydrates, 1 g fiber, 26 g sugar, 3 g protein

Directions: 1. Combine splenda, butter, egg, egg whites and yogurt in a bowl, add vanilla and blend well. 2. Combine flour, baking powder and salt in a bowl. Add to wet ingredients. Mix to combine. 3. Spread batter into a 10 inch pie or tarte pan, place halved plums cut side down on batter, lightly sprinkle with cinnamon sugar mixture. 4. Bake at 350 degrees for 45 - 60 minutes. Clean toothpick test for doneness. Serve warm or room temperature. Nutrition Information per Serving: 174 calories, 48 fat calories, 5 g total fat, 3 g saturated fat , 31 mg cholesterol, 84 mg sodium, 29 g carbohydrates, 1 g fiber, 16 g Sugar, 3 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. Jill made the following modifications to the original recipe: reduced the 1/2 cup of butter to 1/4 cup and added low-fat yogurt. Her modifications decreased the fat, saturated fat and calories. To further decrease the calories and cut the sugar in half, try Splenda for baking in place of the sugar. To further decrease the fat, saturated fat and calories replace 1 whole egg with 2 egg whites.

208

Pound Cake.
Name: Rena Hodges (QRTP/QTRN) Original Ingredients: Serves 18 3 sticks butter, softened cup shortening 3 cups sugar 5 large eggs 1 teaspoon vanilla extract 1 cup milk 3 cups sifted flour 1 teaspoon baking powder teaspoon salt Healthy Alternatives (Adapted from Cooking Light Magazine): Serves 24 3 cups sugar 3/4 cup butter, softened 1 1/3 cups egg substitute 1 1/2 cups low-fat sour cream 1 teaspoon baking soda 4 1/2 cups sifted cake flour 1/4 teaspoon salt 2 teaspoons vanilla extract Cooking spray

Directions: 1. Cream butter, shortening and sugar well. 2. Add eggs one at a time. Beat well. 3. Add sifted flour, baking powder, salt alternately with milk. 4. Add vanilla extract. 5. Pour into well greased and floured 10-inch cake or Bundt pan. 6. Bake at 350 degrees for one hour.

Directions: 1. Place sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 5 minutes). Note: do not overbeat as this can make cake tough. 2. Gradually add egg substitute, beating well. Could use 8 egg whites, adding 1 at a time. 3. Combine sour cream and baking soda. Stir well, and set aside. 4. Lightly spoon cake flour into dry measuring cups, and level with a knife. Combine flour and salt. 5. Add flour mixture and sour cream mixture alternately to sugar mixture, beginning and ending with flour mixture. Stir in vanilla. 6. Pour batter into a 10-inch tube pan coated with cooking spray. 7. Bake in pre-heated 325 for 1 hour and 35 minutes or until a wooden pick inserted in center comes out clean. 8. Cool in pan 10 minutes on wire rack; remove from pan. Cool completely on wire rack. Nutrition Information per Serving: 252 calories, 8 g total fat, 3 g saturated fat, 12 mg cholesterol, 185 mg sodium, 42 g carbohydrates, 1 g fiber, 30 g sugar, 4 g protein

Nutrition Information per Serving: 437 calories, 24 g total fat, 12 g saturated fat, 101 mg cholesterol, 60 mg sodium, 52 g carbohydrates, 1 g fiber, 37 g sugar, 5 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. The healthier version of this recipe from Cooking Light magazine uses less butter, no shortening, low-fat sour cream, egg substitute, and cooking spray to make it much lower in fat and calories. To modify the original recipe, you could try using egg whites, and using smart balance light to decrease the fat and calories.

209

Pudding Dessert. This low-fat dessert provides one full serving of fruit.
Name: Ann Estes (QRTP/QTRN) Original Ingredients: Serves 12 1 Angel Food cake (or Pound Cake) 2 quarts strawberries (fresh or frozen) 4 - 6 bananas 2 small boxes vanilla instant pudding 4 cups cold milk 1 cup Cool Whip Healthy Alternatives: Serves 12 1 Angel Food cake (or Pound Cake) 2 quarts strawberries (fresh or frozen) 4 - 6 bananas 2 small boxes fat free vanilla instant pudding 4 cups cold skim milk 1 cup fat free Cool Whip

Directions: 1. Mix pudding according to package directions. 2. In a large bowl, layer with half the cake (break into small pieces), then the strawberries, then half of pudding mixture. 3. Repeat for 2nd layer, adding bananas. 4. Top with Cool Whip Variations: You can increase the ingredients to make additional layers or use any combination of different fruits Nutrition Information per Serving: 262 calories, 4 g total fat, 2 g saturated fat, 12 mg cholesterol, 448 mg sodium, 53 g carbohydrates, 3 g fiber, 38 g sugar, 6 g protein

Directions: 1. Mix pudding according to package directions. 2. In a large bowl, layer with half the cake (break into small pieces), then the strawberries, then half of pudding mixture. 3. Repeat for 2nd layer, adding bananas. 4. Top with Cool Whip Variations: You can increase the ingredients to make additional layers or use any combination of different fruits Nutrition Information per Serving: 242 calories, 2 g total fat, 1 g saturated fat, 2 mg cholesterol, 469 mg sodium, 54 g carbohydrates, 3 g fiber, 38 g sugar, 6 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Use skim milk, fat free cool whip and fat free pudding to lower the fat and calories in this recipe. If you wish to further lower the calories and lower the sugar you could use sugar free pudding and sugar free cool whip.

210

Pumpkin Bars. The pumpkin in these bars has loads of beta carotene as well as potassium, magnesium, fiber, antioxidants and iron.
Name: Paula Annas (QRTP/QTRN) Original Ingredients: Serves 24 1 1/3 cups flour cup firmly packed brown sugar cup granulated sugar, divided cup (1 sticks) cold butter 1 cup old fashioned or quick-cooking oats, uncooked cup chopped pecans 8 ounces Philadelphia cream cheese, softened 3 eggs 1 can (15 ounce) pumpkin 1 tablespoon pumpkin pie spice Healthy Alternative: Serves 24 1 cups whole wheat flour cup firmly packed brown sugar cup granulated sugar, divided cup (1 stick) cold butter cup applesauce 1 cup old fashioned or quick-cooking oats, uncooked cup chopped pecans 8 ounces low-fat Philadelphia cream cheese, softened 3 eggs 1 can (15 ounce) pumpkin 1 tablespoon pumpkin pie spice

Directions: 1. Preheat oven to 350. 2. Mix flour, brown sugar and cup of the granulated sugar in medium bowl; cut in butter until mixture resembles coarse crumbs. Stir in oats and pecans. Reserve 1 cup of the oat mixture; press remaining mixture onto bottom of greased 13x9 baking pan. Bake 15 minutes. 3. Beat cream cheese, remaining cup sugar, eggs, pumpkin and pumpkin pie spice in small bowl with electric mixture on medium speed until well blended. Pour over crust; sprinkle with reserved crumb mixture. 4. Bake 25 minutes; cool completed. Cut into 24 bars. Store leftover bars in tightly covered container in refrigerator. Nutrition Information per Serving: 180 calories, 12 g total fat, 6 g saturated fat, 50 mg cholesterol, 75 mg sodium, 18 g carbohydrates, 1 g fiber, 10 g sugar, 3 g protein

Directions: 1. Preheat oven to 350. 2. Mix flour, brown sugar and cup of the granulated sugar in medium bowl; cut in butter until mixture resembles coarse crumbs, add in applesauce. Stir in oats and pecans. Reserve 1 cup of the oat mixture; press remaining mixture onto bottom of greased 13x9 baking pan. Bake 15 minutes. 3. Beat cream cheese, remaining cup sugar, eggs, pumpkin and pumpkin pie spice in small bowl with electric mixture on medium speed until well blended. Pour over crust; sprinkle with reserved crumb mixture. 4. Bake 25 minutes; cool completed. Cut into 24 bars. Store leftover bars in tightly covered container in refrigerator. Nutrition Information per Serving: 140 calories, 8 g total fat, 4 g saturated fat, 40 mg cholesterol, 65 mg sodium, 15 g carbohydrates, 2 g fiber, 6 g sugar, 4 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: It is great to see these bars are already cut into small portions (24/ pan). You can lower saturated fat, sugar, and calories and increase fiber by making the following revisions: 1. Use whole wheat flour instead of white to increase fiber. 2. Decrease the sugar used in the recipe. Often you can decrease the sugar by as much as half, but it depends on your taste preference so you may need to play around with this to find an acceptable level. 3. Replace part of the butter with applesauce to decrease saturated fat. The applesauce will also add in some fiber and some natural sweetness. 4. Choose a low-fat cream cheese to further decrease saturated fat.

211

Pumpkin Pecan Pie. The pumpkin in this recipe provides over a days worth of vitamin A in each slice of pie!
Name: Renee Connelly (QRTP/QTRN) Story Behind the Recipe: This I am a vegetarian and have many healthy recipes. I selected the following recipe because it is a Paula Deen favorite that i used for Christmas, when feeding family. It is always a big hit with my family, none of whom are vegetarian. I would be so excited to have a healthier alternative to Paula's version. Original Ingredients: Serves 6-8 3 eggs 1 cup dark corn syrup 1/2 cup sugar 4 tablespoons (1/2 stick) melted butter 1 cup canned pumpkin 1 teaspoon vanilla 1 cup chopped pecans 1 9-inch unbaked pie shell Whipped cream Healthy Alternative: Serves 8 3 eggs cup dark corn syrup 1/2 cup sugar 2 tablespoons (1/4 stick) melted butter 1 cup canned pumpkin 1 teaspoon vanilla 1 cup chopped pecans 1 9-inch unbaked pie shell

Directions: 1. Preheat oven to 350F. 2. With a hand beater, beat eggs well. Beat in corn syrup, sugar, butter, pumpkin and vanilla until well-blended. 3. Arrange pecans in bottom of pie shell. 4. Slowly pour egg mixture over them. 5. Bake for 1 hour or until knife inserted 1 inch from edge comes out clean. 6. Let cool completely before serving to allow the filling to set up. 7. Garnish with whipped cream. Nutrition Information per Serving (assuming yield of 6 pieces): 610 calories, 37 g total fat, 13 g saturated fat, 145 mg cholesterol, 260 mg sodium, 71 g carbohydrates, 3 g fiber, 30 g sugar, 7 g protein

Directions: 1. Preheat oven to 350F. 2. With a hand beater, beat eggs well. Beat in corn syrup, sugar, butter, pumpkin and vanilla until well-blended. 3. Arrange pecans in bottom of pie shell. 4. Slowly pour egg mixture over them. 5. Bake for 1 hour or until knife inserted 1 inch from edge comes out clean. 6. Let cool completely before serving to allow the filling to set up. Nutrition Information per Serving (assuming yield of 8 pieces): 340 calories, 21 g total fat, 5 g saturated fat, 85 mg cholesterol, 160 mg sodium, 37 g carbohydrates, 2 g fiber, 17 g sugar, 5 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: As with most pecan pies, this pie is high in fat and calories. Some of the fat is healthy fat from the pecans, the rest comes from the butter, cream, and pie shell. Also, the sugar and corn syrup provide loads of calories, with no nutrition. Try the following to make this treat slightly healthier, while maintaining the sweet, rich taste: 1. Cut the corn syrup in , using only cup. This significantly cuts sugar and calorie content. 2. To reduce unhealthy saturated fat, remove 2 tablespoons of butter and do not add the whipped cream. 3. Make the portion sizes slightly smaller, by increasing the yield of the pie to 8 servings.

212

Pumpkin Pie Cake. Pumpkin is a great source of Vitamins A, C, E and K.

Name: Kimberly Dean (QRTP/QTRN) Original Ingredients: Serves 16 1 box yellow cake mix 1 sticks soft margarine (3/4 cup, divided) 4 eggs 1 large can pumpkin cup brown sugar 2/3 cup milk 3/4 cup white sugar (divided) teaspoon cinnamon cup nuts (optional) Healthy Alternatives: Serves 16 1 box yellow cake mix 1 sticks lite soft margarine (3/4 cup, divided) 2 whole eggs, 4 egg whites 1 large can pumpkin cup brown sugar 2/3 cup 1% milk 3/4 cup white sugar (divided) teaspoon cinnamon cup nuts (optional)

Directions: 1. Set aside one cup of the dry yellow cake mix for the topping. 2. With a fork, blend the remaining cake mix, 1 stick margarine, and 1 egg. Press to the bottom of a greased and floured 9x13 pan. 3. Beat the pumpkin, brown sugar, milk, 3 eggs, cup white sugar, and cinnamon in a large bowl and spread over cake crust. 4. Mix the remaining cake mix, cup white sugar, chopped nuts (optional), stick margarine. Sprinkle over filling. 5. Bake at 350 for 50-55 minutes. Nutrition Information per Serving: 332 calories, 19 g total fat, 3 g saturated fat, 55 mg cholesterol, 241 mg sodium, 45 g carbohydrates, 2 g fiber, 38 g sugar, 4 g protein

Directions: 1. Set aside one cup of the dry yellow cake mix for the topping. 2. With a fork, blend the remaining cake mix, 1 stick lite margarine, and 1 egg. Press to the bottom of a greased and floured 9x13 pan. 3. Beat the pumpkin, brown sugar, milk, 1 egg, 4 egg whites, cup white sugar, and cinnamon in a large bowl and spread over cake crust. 4. Mix the remaining cake mix, cup white sugar, chopped nuts (optional), stick lite margarine. Sprinkle over filling. 5. Bake at 350 for 50-55 minutes. Nutrition Information per Serving: 269 calories, 8 g total fat, 1 g saturated fat , 28 mg cholesterol, 329 mg sodium, 45 g carbohydrates, 2 g fiber, 38 g Sugar, 4 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. Use lite margarine and 1% milk to reduce the fat and calories in the recipe. Use 2 whole eggs and 4 egg whites to decrease the fat, saturated fat and calories in this recipe.

213

Pumpkin Raisin Cookies. A simple substitution eliminates trans fat from this sweet treat.
Name: Elizabeth Peterson (QRTP/QTRN) Story Behind the Recipe: My college made these wonderful cookies for me on my birthday and they were wonderful. I was not so happy when I found out the recipe contained vegetable shortening. What would you suggest using instead of that? Original Ingredients: Serves 36 1/2 cup shortening 1 cup sugar 1 cup canned pumpkin 1 teaspoon vanilla extract 2 cups all purpose flour 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon ground cinnamon (I used the Korintje cinnamon) dash salt 1 cup raisins Frosting: 2 tablespoons butter 1 1/2 cups confectioners' sugar 2 tablespoons milk 1 teaspoon vanilla extract Directions: 1. In a large mixing bowl, cream shortening and sugar until light and fluffy. Add pumpkin and vanilla. Combine flour, baking powder, baking soda, cinnamon and salt; add to the creamed mixture and mix well. Fold in the raisins. 2. Drop by teaspoonfuls onto greased baking sheets. Bake at 350 for 10-12 minutes or until lightly browned. Cool on wire racks to cool. 3. For frosting, melt butter in a saucepan. Stir in the sugar, milk and vanilla until smooth. Frost cooled cookies then sprinkle with cinnamon sugar if desired. Nutrition Information per Serving: 100 calories, 3.5 g total fat, 1 g saturated fat, 1 g trans fat, 0 mg cholesterol, 50 mg sodium, 18 g carbohydrates, 1 g fiber, 9 g sugar, 1 g protein Healthy Alternative: Serves 36 1/2 cup butter 3/4 cup sugar 1 cup canned pumpkin 1 teaspoon vanilla extract 1 cup all purpose flour 1 cup, minus 2 tablespoons whole wheat flour 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon ground cinnamon dash salt 1 cup raisins 1/3 cup confectioners' sugar

Directions: 1. In a large mixing bowl, cream shortening and sugar until light and fluffy. Add pumpkin and vanilla. Combine flour, baking powder, baking soda, cinnamon and salt; add to the creamed mixture and mix well. Fold in the raisins. 2. Drop by teaspoonfuls onto greased baking sheets. Bake at 350 for 10-12 minutes or until lightly browned. Cool on wire racks to cool. 3. Sprinkle with confectioners sugar

Nutrition Information per Serving: 70 calories, 2.5 g total fat, 1.5 g saturated fat, 1 g trans fat, 5 mg cholesterol, 50 mg sodium, 13 g carbohydrates, 1 g fiber, 4 g sugar, 1 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: To reduce the calories and sugar and also eliminate the trans fat, try the following revisions: 1. Switch from shortening to butter to eliminate unhealthy trans fat while maintaining the texture. 2. Reduce sugar to 3/4 cup, if you can reduce further, do so. 3. Substitute of the flour with whole wheat flour. If you wish, replace all of the flour with whole wheat flour. 4. Eliminate the frosting. Instead, sprinkle the cookies with powdered sugar.

214

Speedy Pineapple Lime Sorbet. A cool refreshing alternative to ice cream with vitamin C from the lime juice.
Name: Conechia Morning (QMAR) Story Behind the Recipe: This recipe came to me when we recently discovered that my husband was diagnosed with kidney failure. He has since started dialysis and is on a "Renal" diet. Most of the things on the "do not eat or limit" list was the things he loved the most. About 6 months ago he developed a love for freeze pops, and those types of food are not on his "to-eat" list. I had to do something to keep my sanity. I was reading one of the many brochures they have on eating on a Renal diet and somewhere I saw where instead of ice cream, they can have sorbet. I went home and tore thru the kitchen trying to think of some way to make sorbet. I finally found a can of pineapple chunks but no ideas as what to do with it so I decided to just freeze it so we could try frozen fruit. I found in the freezer a partial can of "limeaide" frozen drink mix. The mix drinker in me decided to try and mix them together and see what would happen. I consider myself a "secret chef". After tweaking the recipe some I found something that is sinfully good and good for us that both of us can enjoy. You can even try it with different fruits (diced pear is really good, creamy texture) and different frozen concentrates to create something of your own, and counts as 1 fruit serving. Original Ingredients: Serves 2-3 1 small can Pineapple Chunks (drained) 1/3 cup frozen limeade concentrate; thawed 1-2 tablespoons fresh lime juice 1 teaspoon grated lime peel

Directions: 1. Place pineapple chunks on a baking sheet and freeze for at least 1 hour until firm. 2. Combine frozen pineapple, limeade, lime juice and lime peel in food processor until smooth and fluffy. If mixture does not become smooth and fluffy, let the pineapple mixture stand 30 minutes to soften slightly; repeat processing. Serve immediately. Nutrition Information per Serving: 60 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 0 mg sodium, 16 g carbohydrates, 1 g fiber, 13 g sugar, 1 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: No revisions needed, although I would caution to make sure that the pineapple is not in heavy syrup, but is packed in water or juice.

215

Spiced Chocolate Pots. Unsweetened baking chocolate is high in health-protective antioxidants.

Name: Victoria Lieberman (QSND) Original Ingredients: Serves 6 4-6 ounce custard cups on a baking sheet 3 ounces semi-sweet baking chocolate (they come in 1 ounce squares) 1 ounce unsweetened baking chocolate 1 stick butter 1 tablespoon fine red wine 1 teaspoon pure Vanilla Extract 1 cup pure maple sugar (NOT syrup) 2 eggs 1 egg yolk 6 Tbsp whole wheat pastry flour 1/4 tsp Cinnamon (freshly ground) 1/4 tsp ground Ginger Healthy Alternative: Serves 8 4-6 ounce custard cups on a baking sheet 2 ounces semi-sweet baking chocolate (they come in 1 ounce squares) 1 ounce unsweetened baking chocolate stick butter 2 tablespoons canola oil 1 tablespoon fine red wine 1 teaspoon pure Vanilla Extract cup pure maple sugar (NOT syrup) 2 eggs 5 Tbsp whole wheat pastry flour 1/4 tsp Cinnamon (freshly ground) 1/4 tsp ground Ginger

Directions: 1. In sauce pan, warm chocolate and butter till soft 2. Whisk till chocolate is completely melted and blended with butter 3. Stir in wine, Vanilla and maple sugar till blended (under very very low heat or can remove from flame) 4. Whisk in eggs and yolk 5. Stir in remaining ingredients 6. Spoon evenly into cups 7. Bake in preheated 425 degree oven 15 min. or till sides are firm and center soft 8. Cool a bit and serve still warm or at room temperature (Centers will be very soft - the cooler the cups, the 'stiffer' the dessert) Nutrition Information per Serving: 370 calories, 24 g total fat, 14 g saturated fat, 135 mg cholesterol, 25 mg sodium, 38 g carbohydrates, 2 g fiber, 29 g sugar, 5 g protein

Directions: 1. In sauce pan, warm chocolate and butter till soft 2. Whisk till chocolate is completely melted and blended with butter and add in canola oil 3. Stir in wine, vanilla and maple sugar till blended (under very very low heat or can remove from flame) 4. Whisk in eggs 5. Stir in remaining ingredients 6. Spoon evenly into cups 7. Bake in preheated 425 degree oven 15 min. or till sides are firm and center soft 8. Cool a bit and serve still warm or at room temperature (Centers will be very soft - the cooler the cups, the 'stiffer' the dessert) Nutrition Information per Serving: 310 calories, 19 g total fat, 9 g saturated fat, 80 mg cholesterol, 25 mg sodium, 34 g carbohydrates, 1 g fiber, 26 g sugar, 4 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: These indulgent chocolate pots sound delicious, but they are also rich in calories and unhealthy saturated fat (over half a days worth!). Make the following revisions to decrease calories and fat: 1. Use only a stick of butter and use part canola oil instead. 2. Eliminate the egg yolk and just use the 2 whole eggs. 3. Cut down slightly on the bittersweet chocolate, maple sugar, and flour. Even with the modifications, this dessert is quite rich, stick with only 1 serving and consider stretching to yield 8-10 pots and serving with fresh berries.

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Spiced Pecans. These flavorful pecans provide healthy fats.

Name: Shawn David (Innovex) Story Behind the Recipe: This is a great recipe to have on hand in the freezer if unexpected company comes by; and is also a great hostess gift. Original Ingredients: Serves 14 3 cups pecan halves 1 teaspoon Kosher salt Pinch of freshly ground black pepper teaspoon cayenne pepper 1 heaping teaspoon dark brown sugar 1 heaping tablespoon freshly chopped rosemary leaves (not dried!) 1 tablespoon melted butter 2 tablespoon olive oil

Directions: 1. Preheat oven to 350* 2. Place the pecans on a baking sheet and bake for 15 minutes. While baking, melt the butter and combine with all other ingredients. Remove pecans from oven and season with the butter & seasonings. Toss together until thoroughly coated. Return the pecans to the oven and bake until 2-3 minutes watch closely as they overcook quickly. 3. Good to freeze and thaw later! Nutrition Information per Serving: 190 calories, 19 g total fat, 2 g saturated fat, 0 mg cholesterol, 180 mg sodium, 4 g carbohydrates, 2 g fiber, 2 g sugar, 2 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: I wouldnt suggest any changes to this recipe, although high in fat, it is primarily healthy fat from the pecans. The only thing I would caution is to watch the serving size and keep it to about cup.

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Strawberry Pretzel Pie. A few adjustments make this sweet treat a low-calorie indulgence.
Name: Pamela Miller (QRTP/QTRN) Story Behind the Recipe: I started making this recipe when my children were little, to change up some Jell-o times for them. It became a hit in my family, so now everyone looks forward to it when they come home for the Holidays. You get your salt and natural sugar fix at the same time. GREAT! Please try. Original Ingredients: Serves 16 4 cups Pretzels 2-8 oz fat free cream cheese 1 container fat free cool whip 1 stick butter 2 pkgs. sugar free jello 1 pkg. frozen strawberries, sweetened Healthy Alternatives: Serves 24 3 cups Pretzels 1 -8 oz fat free cream cheese blocks 1 container fat free cool whip 1/3 stick butter 2 pkgs. sugar free jello 3 cups fresh strawberries, sliced

Directions: 1. Crumble up pretzels and mix with melted butter and press in bottom of 9 x 13 pan. 2. Bake for approx. 10 minutes at 400 degrees. 3. Combine cream cheese & Cool Whip together and spread over cooled pretzel crust. 4. Prepare Jell-o as directions say (cool first). 5. Mix strawberries into Jell-o. 6. Pour over cream cheese and Cool Whip mixture 7. Refrigerate until jello sets. 8. Serve. Nutrition Information per Serving: 170 calories, 50 g fat calories, 6 g total fat, 3.5 g saturated fat, 20 mg cholesterol, 340 mg sodium, 20 g carbohydrates, 1 g fiber, 7 g sugar, 5 g protein, 10% vitamin C

Directions: 1. Crumble up pretzels and mix with melted butter and press in bottom of 9 x 13 pan. 2. Bake for approx. 10 minutes at 400 degrees. 3. Combine cream cheese & Cool Whip together and spread over cooled pretzel crust. 4. Prepare Jell-o as directions say (cool first). 5. Mix strawberries into Jell-o. 6. Pour over cream cheese and Cool Whip mixture 7. Refrigerate until jello sets. 8. Serve. Nutrition Information per Serving: 80 calories, 25 g fat calories, 2.5 g total fat, 1.5 g saturated fat , 10 mg cholesterol, 160 mg sodium, 10 g carbohydrates, 1 g fiber, 3 g sugar, 3 g protein, 20% vitamin C

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. 3. Slightly decreasing the crust ingredients makes for a thinner crust. Less crust means less calories & fat. I slightly increased the amount of strawberries to up the vitamin C content. I also suggest cutting the servings into smaller squares to further decrease calories.

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Tarheel Pie.
Name: Kristin Luster (QRTP/QTRN) Original Ingredients: Serves 4 1 stick butter, melted 1 cup chocolate chips 1/2 cup all purpose flour 1/2 cup white sugar 1/2 cup brown sugar 1 teaspoon vanilla 2 eggs, beaten 9 inch uncooked pie crust Healthy Alternatives: Serves 4 Directions: 1. Melt butter in pot, add chocolate chips and stir to melt. 2. Add flour, sugars, vanilla and eggs and mix. 3. Pour into unbaked pie shell. 4. Bake in 350 degree oven for 30 to 40 minutes. cup onion, minced teaspoon pepper cup smart balance light butter teaspoon paprika 1 pound ground sirloin 1 medium can mushrooms 1 clove garlic, minced 1 can cream of chicken soup, reduced fat and reduced sodium 2 tablespoons flour 1 cup low fat sour cream 1 teaspoons salt cup chopped chives

Directions: 1. Brown onion and steak in butter. 2. Add the next six ingredients and saut for five minutes. 3. Add chicken soup (undiluted) and simmer for 10 minutes. 4. Stir in sour cream. 5. This can be served over rice or noodles and garnished with chopped chives. Nutrition Information per Serving (not including rice or noodles): 422 calories, 29 g total fat, 13 g saturated fat, 109 mg cholesterol, 1333 mg sodium, 12 g carbohydrates, 1 g fiber, 6 g sugar, 27 g protein

Nutrition Information per Serving: 382 calories, 22 g total fat, 11 g saturated fat, 74 mg cholesterol, 115 mg sodium, 47 g carbohydrates, 1 g fiber, 42 g sugar, 4 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. The saturated fat in the original recipe is more than we should eat in 2 days. To decrease it use ground sirloin, try smart balance light and reduced fat sour cream and chicken soup. These changes will decrease the saturated fat by 10 grams per serving and the total fat by 19 grams per serving. Reduce the salt to 1 teaspoon and using reduced sodium chicken soup with decrease the sodium by almost 1000 mg per serving. I would suggest serving over cup brown rice or whole wheat noodles to increase fiber in the dish.

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Toll House Cookies. Peanut butter provides healthy fat, protein, folate, manganese, and flavor!
Name: Tara Anderson (QRTP/QTRN) Original Ingredients: Serves 36 2 1/4 cup sifted flour 1 teaspoon baking soda 1 teaspoon salt 1 cup softened butter 3/4 cup granulated sugar 3/4 cup firmly packed brown sugar 1 teaspoon vanilla teaspoon water 2 eggs 1, 12-ounce package (2 cups) semi-sweet chocolate morsels 1 cup peanut butter Healthy Alternative: Serves 48 2 cups sifted whole wheat flour 1 teaspoon baking soda 1 teaspoon salt 1 cup softened butter 3/4 cup granulated sugar 3/4 cup firmly packed brown sugar 1 teaspoon vanilla teaspoon water 2 eggs 1, 12-ounce package (2 cups) semi-sweet chocolate morsels 1 cup peanut butter

Directions: 1. Preheat oven to 375 F. Sift together sifted flour, baking soda, salt; set aside. 2. Combine softened butter or shortening, granulated sugar, firmly packed brown sugar, vanilla, water; beat till creamy. 3. Beat in 2 eggs. Add flour mixture, mix well. 4. Stir in one package semi-sweet chocolate morsels and 1 c. coarsely chopped nuts and peanut butter. 5. Drop by well-rounded half-teaspoonfuls onto greased cookie sheets. 6. Bake at 375 F. Time: 10-12 min. Makes 100 2 cookies. Variations: Add 2 c. raisins, or add 1 c. peanut butter Nutrition Information per Serving: 180 calories, 12 g total fat, 6 g saturated fat, 25 mg cholesterol, 105 mg sodium, 20 g carbohydrates, 1 g fiber, 13 g sugar, 3 g protein

Directions: 1. Preheat oven to 375 F. Sift together sifted flour, baking soda, salt; set aside. 2. Combine softened butter or shortening, granulated sugar, firmly packed brown sugar, vanilla, water; beat till creamy. 3. Beat in 2 eggs. Add flour mixture, mix well. 4. Stir in one package semi-sweet chocolate morsels and 1 c. coarsely chopped nuts and peanut butter. 5. Drop by well-rounded half-teaspoonfuls onto greased cookie sheets. 6. Bake at 375 F. Time: 10-12 min. Makes 100 2 cookies. Variations: Add 2 c. raisins, or add 1 c. peanut butter Nutrition Information per Serving: 140 calories, 9 g total fat, 4 g saturated fat, 20 mg cholesterol, 80 mg sodium, 15 g carbohydrates, 2 g fiber, 10 g sugar, 3 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. 3. Choose whole wheat flour for added fiber. If you dont want to use all whole wheat, you can use whole wheat and white flour. Make the cookies smaller by increasing the yield to 4 dozen instead of 3 dozen. Optional: other options not reflected in my revised recipe are to substitute half of the butter with applesauce or mashed ripe banana and decrease the amount of sugar you use. This will change the texture/ end result of the cookie, so that is why this is optional.

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Unbaked Cookies. Portion size is the key to enjoying these indulgent cookies.
Name: Stephanie Toone (QOPK) Story Behind the Recipe: These cookies are so good. It's a simple enough recipe. I used to make these with my mom when I was little. Original Ingredients: Serves 12 2 cups sugar 1/2 cup milk 1 stick margarine/butter 1/4 cup cocoa pinch of salt 3 cups quick oatmeal 1 teaspoon vanilla Healthy Alternative: Serves 24 2 cups sugar 1/2 cup milk 1 stick margarine/butter 1/4 cup cocoa pinch of salt 3 cups quick oatmeal 1 teaspoon vanilla

Directions: 1. Boil sugar, milk, margarine/butter, and salt for 1 minute. Remove from heat. 2. Add oatmeal and vanilla. 3. Cool slightly. Drop by teaspoon full on wax paper until cool. Nutrition Information per Serving: 230 calories, 9 g total fat, 5 g saturated fat, 20 mg cholesterol, 30 mg sodium, 39 g carbohydrates, 3 g fiber, 25 g sugar, 4 g protein

Directions: 1. Boil sugar, milk, margarine/butter, and salt for 1 minute. Remove from heat. 2. Add oatmeal and vanilla. 3. Cool slightly. Drop by teaspoon full on wax paper until cool. Nutrition Information per Serving: 110 calories, 4.5 g total fat, 2.5 g saturated fat, 10 mg cholesterol, 15 mg sodium, 20 g carbohydrates, 1 g fiber, 12 g sugar, 2 g protein

Tips from Allison Stevens, LiveHealthier Registered Dietitian: It is hard to make too many changes to these cookies and have them turn out/ set up. Instead I recommend the following: 1. Keep the portion size of these cookies small and limit yourself to only 1-2 cookies. If you stretch the recipe to yield 2 dozen cookies, each cookie has just over 100 calories.

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Violets Rhubarb Cream Pie. Rhubarb is a good source of Vitamins C and K, calcium, potassium and manganese.
Name: Brandon McGuire (QRTP/QTRN) Story Behind the Recipe: This is one of my favorite recipes from my grandmother, and she grew the rhubarb every summer in her garden. Original Ingredients: Serves 18 Pie Crust: yields two 9 crust 8 ounces butter pound flour 1 teaspoon salt 4 ounces cold water Filling: 2 tablespoons butter 2 cups finely cut fresh rhubarb (if frozen is used, make sure well drained/dry) 1 cups sugar 2 cups corn starch 2 egg yolks (save egg whites for meringue) pinch salt Meringue: 2 egg whites 4 tablespoons sugar Directions: 1. To make crust: Break butter (into walnut size pieces) into flour. 2. Dissolve salt in water, add to flour and butter and mix just until dough forms. 3. Divide dough in half, roll out a little larger than pie pan to compensate sides. Cut edge. 4. Bake "blind" in preheated 425 degree oven, for approximately 25 minutes, until done. Blind means to place another pie tin on top of crust, or parchment paper on top with baking beads. 5. Let cool. 6. To make filling: melt shortening, add rhubarb and 1 cup sugar, blend thoroughly, cook slowly 10 minutes until sugar melts and rhubarb softens. 7. Mix remaining cup sugar, corn starch, egg yolks, cream and salt, and add to rhubarb. Cook until thick, around 3 minutes. Cool. 8. For meringue: Whip egg whites and sugar until firm peaks form. 9. Assembly Pour cooled filling into cooled crust, top with meringue, bake in 400 degree preheated oven for 10 minutes or until meringue browned/set. 10. Serve. Nutrition Information per Serving: 319 calories, 14 g total fat, 8 g saturated fat, 57 mg cholesterol, 270 mg sodium, 47 g carbohydrates, 1 g fiber, 38 g sugar, 3 g protein Healthy Alternatives: Serves 18 Pie Crust: yields two 9 crust 8 ounces reduced fat butter or margarine pound flour pound whole wheat flour 1 teaspoon salt 4 ounces cold water Filling: 2 tablespoons reduced fat butter or margarine 2 cups finely cut fresh rhubarb (if frozen is used, make sure well drained/dry) 1 cups sugar 2 cups corn starch 2 egg yolks (save egg whites for meringue) pinch salt Meringue: 2 egg whites 4 tablespoons sugar Directions: 1. To make crust: Break butter (into walnut size pieces) into flour. 2. Dissolve salt in water, add to flour and butter and mix just until dough forms. 3. Divide dough in half, roll out a little larger than pie pan to compensate sides. Cut edge. 4. Bake "blind" in preheated 425 degree oven, for approximately 25 minutes, until done. Blind means to place another pie tin on top of crust, or parchment paper on top with baking beads. 5. Let cool. 6. To make filling: melt shortening, add rhubarb and cup sugar, blend thoroughly, cook slowly 10 minutes until sugar melts and rhubarb softens. 7. Mix remaining cup sugar, corn starch, egg yolks, cream and salt, and add to rhubarb. Cook until thick, around 3 minutes. Cool. 8. For meringue: Whip egg whites and sugar until firm peaks form. 9. Assembly Pour cooled filling into cooled crust, top with meringue, bake in 400 degree preheated oven for 10 minutes or until meringue browned/set. 10. Serve. Nutrition Information per Serving: 240 calories, 6 g total fat, 2 g saturated fat, 24 mg cholesterol, 391 mg sodium, 41 g carbohydrates, 3 g fiber, 32 g sugar, 3 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. Try using reduced fat butter or margarine to decrease the saturated fat, fat and calories in this recipe. Reduce the sugar in the filling by cup to decrease calories, carbohydrates, and sugar. Also, try experimenting with up to half of the pounds of flour as being whole wheat flour to increase fiber in the recipe.

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Miscellaneous: Beverages, Marinades and Sauces

Smoothies and shakes are an excellent way to get two to three servings of fruit in daily. They are also a fun alternative to eating fruit by hand and great for an on-the-go lifestyle. Marinades and sauces change the flavor and feel to a dish by adding a variety of flavors.

Recipes in this section:

Beverages
Dish Creamy Tofu Smoothy Texas Ranger Margaritas Name Xiaomeng Yu Valerie Mason Location QRTP/QTRN QOPK Location QINJ QINJ QRTP/QTRN QRTP/QTRN QAST Page 224 225 Page 226 227 228 229 230

Marinades and Sauces Dish Name Coriander Pork Chop Marinade Beccy Brownlee Sweet Spiced Lemon Marinade Beccy Brownlee Tobys Sauce Toby Vincent Vegan Pesto with Garlic Marlene Holcomb Whole Spice Rack Spaghetti Sauce Tracy Brumm

Creamy Tofu Smoothie. A great way for kids and adults to get a serving of calcium and 2 servings of fruit.
Name: Xiao Meng Yu (QRTP/QTRN) Original Ingredients: Serves 2 1 brick firm silken tofu 1 frozen banana 1 cup crushed pineapple with juice 1/3 to 1/2 cup milk or soy milk, as desired 1/2 teaspoon coconut extract Healthy Alternatives: Serves 2 1 brick lite firm silken tofu 1 frozen banana 1 cup crushed pineapple with juice 1/3 to 1/2 cup skim milk or lite soy milk, as desired 1/2 teaspoon coconut extract

Optional Ingredients: Directions: 1. Carefully remove the tofu from the package and cut into chunks. 2. Chop the banana. 3. Combine all the ingredients in a food processor or blender and blend until smooth. 4. Serve immediately. Nutrition Information per Serving: 263 calories, 8 g total fat, 2 g saturated fat, 0 mg cholesterol, 52 mg sodium, 36 g carbohydrates, 5 g fiber, 27 g sugar, 17 g protein cup blueberries or cup strawberries or cup frozen mixed berries

Directions: 1. Carefully remove the tofu from the package and cut into chunks. 2. Chop the banana. 3. Combine all the ingredients in a food processor or blender and blend until smooth. 4. Serve immediately. Nutrition Information per Serving (including cup berries): 218 calories, 3 g total fat, 1 g saturated fat , 0 mg cholesterol, 52 mg sodium, 40 g carbohydrates, 7 g fiber, 30 g Sugar, 17 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. 2. 3. 4. This recipe is a great source of calcium, potassium, Vitamin A, phosphorus amongst other vitamins and minerals. Try lite tofu and skim milk or lite soy milk to reduce the fat and calories. Adding fresh or frozen berries is a great way to add an extra fruit serving and increase the fiber and up the antioxidant content of the shake. Buy frozen berries that do not contain added sugar.

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Texas Rangers Margaritas. While high in calories, this alcoholic beverage does have a days worth of vitamin C.
Name: Valerie Mason (QOPK) Story Behind the Recipe: I learned to make these while working as a summer Ticket Sales Rep for the Texas Rangers baseball team. These go down so easily that they are giving me calories virtually every weekend :). Original Ingredients: Serves 4 1 bottle Bud Light Beer 1 8 ounce can frozen limeaide 8 ounces of Tequila Healthy Alternative: Serves 8 1 8 ounce can frozen limeaide 8 ounces of Tequila 1.5 cup of ice

Directions: 1. Place all ingredients in your blender and blend. (Use the small can of limeaide to measure the Tequila) 2. Serve in a salt rimmed glass with ice. Nutrition Information per Serving (not including salted rim): 270 calories, 0 g fat calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 10 mg sodium, 25 g carbohydrates, 0 g fiber, 21 g sugar, 0 g protein, 125% vitamin C

Directions: 1. Place all ingredients in your blender and blend. (Use the small can of limeaide to measure the Tequila) 2. Serve in a salt rimmed glass with ice. Nutrition Information per Serving (not including salted rim): 120 calories, 0 g fat calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 10 mg sodium,12 g carbohydrates, 0 g fiber, 10 g sugar, 0 g protein, 65% vitamin C

Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. One ounce of hard liquor is considered 1 serving of alcohol, so I recommend adding in ice to increase the volume and increase the serving size to 8.

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Coriander Pork Chop Marinade. Switching from regular to low-sodium soy sauce slashes the sodium content of this flavorful marinade.
Name: Beccy Brownlee (QINJ) Story Behind the Recipe: I love this recipe because I live with a bunch of steak lovers, but I'm not a fan of red meat for dinner more than twice a week. When these are grilled on a charcoal grill they taste a lot like steak, so they have been a great compromise. Original Ingredients: Serves 4-6

3 cloves garlic chopped/minced 1 T coriander 1 T black pepper 1 T brown sugar 3 T soy sauce 1 T olive oil

Directions: 1. This is for 4-6 pork chops (or about 2 lbs of boneless ribs). 2. Marinate for at least 2 hours, but overnight gives the best flavor. They can be grilled, broiled, roasted, or sauteed. Note: Should take about 20 mins for most methods. Nutrition Information for Marinade, assuming 6 servings: 45 calories, 25 g fat calories, 2.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 660 mg sodium, 5 g carbohydrates, 1 g fiber, 3 g sugar, 1 g protein Nutrition Information for Marinade & a 4 oz pork chop, assuming 6 servings: 270 calories, 110 g fat calories, 12 g total fat, 3.5 g saturated fat, 95 mg cholesterol, 730 mg sodium, 5 g carbohydrates, 1 g fiber, 3 g sugar, 35 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: I have analyzed the marinade, per serving. However, keep in mind that not all of the marinade is consumed and some is thrown out, so the numbers will actually be lower than those listed. 1. Consider switching to a lite soy sauce to lower the amount of sodium. This would decrease the sodium from 660mg/ serving down to 340mg/ serving.

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Sweet Spiced Lemon Marinade. Lemons are rich in the antioxidant Vitamin C.
Name: Beccy Brownlee (QINJ) Story Behind the Recipe: I usually marinate the chicken overnight and then grill, saut, roast, or broiled. I have left the salt out of this recipe and it doesn't taste any different, I love it because of the intense, but not overpowering blend of flavors and that it is just as good without the salt. Original Ingredients: serves 4 cup lemon juice 2tablespoons honey 1tablespoons grated lemon rind 4 cloves of garlic chopped/minced 2 tablespoons olive oil 1 tablespoon ground cumin 1/2 teaspoon cinnamon 1/2 teaspoon paprika 1/2 teaspoon salt 1/2 teaspoon pepper 4-4 ounce boneless, skinless chicken breasts

Directions: 1. Mix all ingredients (except chicken) together. 2. Add chicken and marinate for a few hours or overnight. 3. Grill, saut, bake, broil or roast chicken breasts. Nutrition Information per Serving: 228 calories, 10 g total fat, 1 g saturated fat, 68 mg cholesterol, 369 mg sodium, 11 g carbohydrates, 0 g fiber, 10 g sugar, 28 g protein Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. This is a fresh, healthy marinade that could be used for chicken, beef, pork or seafood. 2. Pair this dish with a fresh salad and a 4 oz sweet potato. 3. This marinade is a good source of heart healthy monounsaturated fat from the olive oil. 4. Garlic is a good source of manganese, selenium and vitamins B6 and C and is believed to have cardiovascular benefits.

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Tobys Sauce (for Low-Fat Chicken Parmesan). The tomatoes in this homemade sauce offer a variety of health-protective nutrients, including vitamin C and lycopene.
Name: Toby Vincent (QRTP/QTRN) Story Behind the Recipe: I just starting making my own sauce as an experiment and it came out really good so I make it in big batches and freeze it rather than buying sauce from a store and really not knowing what types of preservatives are in it. The sauce has a lot of different ingredients and it has a lot of flavor so you don't have to drown your food in it. My New Year's resolution was to start eating fresher food with less preservatives and added salt. Next up we want to grow our own veggies and freeze them to eat year round. Original Ingredients: Serves 20 6 cloves Garlic minced 1 small Yellow Onion chopped 1 small Green Pepper chopped 1, 28 ounce can of minced tomatoes (no sodium) 1, 15 ounce can of diced tomatoes with Oregano, Basil and Parsley (low sodium) 1, 6 ounce can of tomato paste cup capers cup sliced green olives cup sliced black olives 1 tablespoon Oregano 1 tablespoon Basil tablespoon Sea Salt teaspoon cracked pepper or black pepper 1 tablespoons Extra Virgin Olive Oil for cooking

Directions: Spray the bottom of a non-stick sauce pan with Extra Virgin Olive Oil to coat. Place on medium heat and toss in the garlic. Let garlic cook in oil for 1-2 minutes until it starts to sizzle (be careful not to overcook or the garlic will become bitter you really are just trying to flavor the oil) and then toss in the onion and green pepper. Cook for another 3-4 minutes and then add the two cans of tomatoes, tomato paste, all the dry spices, capers and olives. Cover the pan and leave on medium heat until it starts to bubble stir and turn heat down to low. Let simmer for 1 hour stirring occasionally.

Note: You can freeze any leftovers. I put leftovers in a food processor and blend it for use as a pizza or marinara sauce for other dinners I make. Nutrition Information per Serving: 35 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 370 mg sodium, 6 g carbohydrates, 2 g fiber, 4 g sugar, 1 g protein Tips from Allison Stevens, LiveHealthier Registered Dietitian: This recipe is quite healthy, the following would help to further lower sodium level: 1. Toby is doing good choosing low-sodium products. Because olive and capers come packaged in a lot of sodium, rinse these with water to remove excess sodium. Consider cutting sea salt back to 1 teaspoon of sea salt, or to taste. 2. You could add additional vegetables to this to increase nutrients, for example, sliced mushrooms, shredded carrot, diced eggplant, etc.

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Vegan Pesto with Garlic. A delicious dairy-free pasta topping that provides heart-healthy fat.
Name: Marlene Holcomb (QRTP/QTRN) Original Ingredients: Serves 4

2 cups of Basil ( or 1 cup basil and 1 cup Spinach) 1/4 cup pine nuts (or walnuts, or pecans) 1/4 cup firm tofu (keep close by to thicken) Garlic cloves (about 7) c lemon juice, or as needed for consistency 2 tbsp low-calorie peanut butter 1 tbsp extra virgin olive oil Sea salt, to taste

Directions: 1. Combine basil, pine nuts, tofu, garlic, lemon juice and peanut butter in blender. Blend until smooth. You will probably need to add more lemon juice until it starts to process. 2. Add salt and Olive Oil too if you like. Toss in small chunks of tofu while blending if you want to thicken sauce. 3. Pour over some freshly cooked angel hair, toss around and serve hot. 4. You may toast the pine nuts to bring out the flavor of the pine nuts. You may also replace pine nuts with walnuts. 5. Omit oil and replace with more lemon juice to lessen fat content. Serving Instructions: I'm only recommending angel hair pasta, its my favorite. Nutrition Information per Serving of pesto (does not include pasta): 180 calories, 120 g fat calories, 14 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 80 mg sodium, 9 g carbohydrates, 2 g fiber, 2 g sugar, 7 g protein, 20% vit C Tips from Allison Stevens, LiveHealthier Registered Dietitian: 1. 2. This recipe originally served 2, I recommend stretching that to 4 servings to cut calories & fat in half. Otherwise, this recipe is quite healthful & provides a hefty dose of healthy fats. Pour over a whole wheat pasta & vegetables for a meal.

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The Whole Spice Rack Spaghetti Sauce. Tomatoes are a rich source of the antioxidant lycopene.
Name: Tracy Brumm (QAST) Story Behind the Recipe: This is my favorite recipe, passed onto me from my mother. I also call this recipe spaghetti comfort as it is my ultimate comfort food. It makes a very large pot, we freeze more then 1/2 of it so we can have the meal over and over. I am guessing on the exact amount of things as I was given the directions as "a dash or two" of this and "sprinkle all over with that", etc. Original Ingredients: Serves 16

Healthy Alternatives: Serves 16

2 pounds Italian Sausage 1 onion chopped 4 cloves of garlic pressed 2 cans stewed tomatoes 2 cans tomato sauce 1 small can tomato paste 1 jar Golden Grains Marinara sauce 1 pack Lowry's Spaghetti Seasoning 1 Bay leaf 2 tablespoons Italian Seasoning 1 tablespoon basil 1 tablespoon oregano 1 teaspoon cumin 1 teaspoon marjoram 1 tablespoon parsley 1 tablespoon chili powder 1 teaspoon celery salt 2 tablespoons Lea & Perrins Worcestershire Sauce 2 tablespoons parmesan cheese

2 pounds Italian Turkey Sausage 1 onion chopped 4 cloves of garlic pressed 2 cans stewed tomatoes, no salt added 2 cans tomato sauce, no added salt 1 small can tomato paste, no added salt 1 jar Golden Grains Marinara sauce Mrs. Dash seasoning to taste 1 Bay leaf 2 tablespoons Italian Seasoning 1 tablespoon basil 1 tablespoon oregano 1 teaspoon cumin 1 teaspoon marjoram 1 tablespoon parsley 1 tablespoon chili powder 1 teaspoon celery salt 2 tablespoons Lea & Perrins Worcestershire Sauce 2 tablespoons parmesan cheese

Directions: 1. Brown sausage, add onions and brown an additional 5 minutes. 2. Stir in all remaining ingredients and simmer at least 4 hours (up to 8 hours). 3. Serve over pasta and garnish with parmesan cheese. Nutrition Information per Serving: 219 calories, 13 g total fat, 4 g saturated fat, 24 mg cholesterol, 2145 mg sodium, 17 g carbohydrates, 3 g fiber, 10 g sugar, 11 g protein

Directions: 1. Brown sausage, add onions and brown an additional 5 minutes. 2. Stir in all remaining ingredients and simmer at least 4 hours (up to 8 hours). 3. Serve over pasta and garnish with parmesan cheese. Nutrition Information per Serving: 139 calories, 5 g total fat, 1 g saturated fat, 19 mg cholesterol, 407 mg sodium, 18 g carbohydrates, 2 g fiber, 11 g sugar, 8 g protein

Tips from Julie Ruelle, LiveHealthier Registered Dietitian: 1. Using no added salt tomato products and removing the seasoning salt from the recipe reduces the sodium by about 1600 mg per serving! The American Heart Association recommends we consume 2400 mg sodium per day, 1 serving of the original version of this recipe almost meets that. Replacing the seasoning salt with Mrs. Dash keeps the flavor but removes much of the sodium per serving. Using lean turkey sausage instead of pork or beef sausage reduces the calories, fat and saturated fat in this recipe. Try serving over whole wheat noodles for more fiber and complex carbohydrates than regular pasta.

2. 3.

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Final Thank You

Thank you to all of the Quintiles employees that submitted recipes and to the LiveHealthier Registered Dietitians that analyzed each recipe, provided a healthier alternative and a complete nutrition profile: Jessica Ganzer, Maggie Meyer, Julie Ruelle and Allison Stevens. Please contact the LiveHealthier Registered Dietitians on HealthyUHealthyQ.com with your diet and nutrition questions: Jessica Ganzer, Registered Dietitian, Licensed Dietitian
Jessica is a registered dietitian and is licensed in the state of Maryland and the District of Columbia. Jessica holds a Bachelors Degree in Dietetics from the Coordinated Dietetics Program at Eastern Michigan University and is certified in Adult Weight Management through the Commission on Dietetics Registration. Jessica has worked in a variety of settings, including hospitals and health clubs.

Julie Ruelle, Registered Dietitian

Julie is a registered dietitian and currently resides in the state of New York. She holds a Bachelors Degree in Dietetics from the Coordinated Dietetics Program at Eastern Michigan University. Julie has worked as both a clinical and outpatient dietitian. She has a great deal of experience working with those wishing to lose weight and looking to increase their quality of life through nutrition.

Allison Stevens, Registered Dietitian

Allison is a registered dietitian with a background in the culinary arts. She received her bachelors degree in Culinary Nutrition from Johnson & Wales University and completed her dietetic internship through Frances Stern Nutrition Center at New England Medical Center. Allison has worked as both a spa chef and a personal chef, creating tasty, nutritionally balanced meals for her clients. Allison is also a published author and received her masters degree in Nutrition Communications from Tufts Friedman School of Nutrition & Science Policy.