Guiltless Zucchini Pasta with Turkey
July 5, 2010 by Dale Benedict
Filed under Recipes
Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you’ll quickly and easily make delicious, fiber-filled noodles.
Yield: 4 servings
Here’s what you need:
- 4 zucchini, ends trimmed and run through a spiral slicer
- 1 teaspoon olive oil
- 1/2 cup chopped onion
- 3 garlic cloves, minced
- 1 (20oz) package lean ground turkey
- 2 cups spaghetti sauce
- Salt and pepper to taste
- Place the spiral-sliced zucchini in a large bowl and set aside.
- In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
- Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
- Mix the sauce with the zucchini noodles in the large bowl and serve.
Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.
Green Smoothie
April 12, 2010 by Dale Benedict
Filed under Recipes
Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious.
Servings: 1
Here’s what you need…
- 1 bunch (2 cups) red dandelion greens (feel free to use spinach or any other dark greens)
- 1 cup strawberries
- 1 banana
- 1-2 cups filtered water
- In a high speed blender mix the ingredients until smooth.
Nutritional Analysis: One serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fiber, and 6g protein.
White Bean Ratatouille
March 24, 2010 by Dale Benedict
Filed under Recipes
Ratatouille is a dish of cooked vegetables that originated in southern France. It is hearty and satisfying, like comfort food, with none of the guilt. This version contains white beans which add protein and have a wonderful texture. Serve it hot or cold, either way this dish is sure to please.
Yield: 8 servings
Here’s what you need:
- 1 large-size globe eggplant, cut in 1/2 inch cubes
- 1 tablespoon water, for sautéing
- 2 medium-size red onions, sliced
- 3 medium-size zucchini, cut in 1/2 inch cubes
- 2 red bell peppers, cut into 1/2 inch squares
- 4 garlic cloves, minced
- 1/4 cup dry white wine
- 1 cup vegetable stock
- 4 tomatoes, seeded and roughly chopped (or 2 cans – 15 oz each – fire roasted diced tomatoes)
- 1 tablespoon chopped fresh parsley
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 2 bay leaves
- 2 (15oz) cans white beans, drained and rinsed
- Salt and fresh group pepper, to taste
- 1/2 cup finely chopped fresh basil
- Steam eggplant cubes for 10 minutes. Heat the water in a large-size sauté pan, add onions and cook, for 5 minutes.
- Add zucchini and bell peppers and cook, stirring often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.
- Add wine and stock. Bring to a boil over high heat, then reduce heat to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves. Reduce heat, cover, and simmer gently for 15 minutes, stirring occasionally.
- Add beans to skillet, stirring well to combine. Cook, uncovered, until vegetables are tender but not mushy and liquids have thickened, stirring occasionally for another 5 minutes. Season with salt to taste.
- Remove skillet from heat, remove the bay leaves, and stir in chopped basil.
Nutritional Analysis: One serving equals: 195 calories, 1g fat, 38g carbohydrate, 11.5g fiber, and 9.5g protein.
Pumpkin Pie
November 9, 2009 by Dale Benedict
Filed under Recipes
PUMPKIN PIE
Healthier Makeover by: Tanya Zuckerbrot, M.S., R.D., a Miami-based nutritionist and author of The F-Factor Diet. (www.ffactordiet.com)
Ingredients:
Directions:
Traditional: (per serving: 1/8 of a 9-inch pie, 5 ounces) 277 calories
Healthier Makeover: (per serving: 1/8 of a 9-inch pie, 5 ounces) 165 calories, 1.5 grams fat, 0.5 grams saturated fat, 170 milligrams sodium, 32 grams carbohydrate, 6 grams protein, 2 grams dietary fiber
Saving: 112 calories
Serves: 8
Cranberry Chutney
November 9, 2009 by Dale Benedict
Filed under Recipes
CRANBERRY CHUTNEY
In addition to accompanying any duck or turkey dish, the chutney, like the cranberry itself, is versatile and can be spread on bread or cheese, used in lieu of butter or served as a side dish. Cranberries are very high in antioxidants and certain nutrients that may provide protection against bacteria associated with food poisoning and urinary tract infections. You can make your own cranberry sauce, but you’ll need sugar or Splenda to make it gel; other sugar substitutes don’t work.
Healthier Makeover by: Cindy Taccini, manager of the Ocean Spray Test Kitchen. (www.oceanspray.com)
Ingredients:
Directions:
Traditional: Homemade Jellied Cranberry Sauce (per 2-tablespoon serving): 115 calories
Healthier Makeover: (per 2-tablespoon serving): 33 calories, 0 grams protein, 9 grams carbohydrate, 0 grams fat
Saving: 82 calories
Serves: 10
Smashed Potatoes
November 9, 2009 by Dale Benedict
Filed under Recipes
ULTIMATE SMASHED POTATOES
Smashed potatoes have the skins on and are a little chunkier than standard mashed potatoes. Caramelized onions will make this familiar side dish a healthy family favorite. In addition to having fewer calories, the makeover contains 16 milligrams vitamin C and 655 milligrams potassium.
Healthier Makeover by: Bruce Weinstein and Mark Scarbrough, chefs and co-authors of The Ultimate Potato Book, for the U.S. Potato Board. (www.ultimatecook.com)
Ingredients:
Directions:
Traditional: (per 5.7-ounce serving): 208 calories
Healthier Makeover: (per 5.7-ounce serving): 128 calories, 2 grams total fat, 1 gram saturated fat, 261 milligrams sodium, 25 grams carbohydrate, 4 grams protein, 2 grams dietary fiber
Saving: 80 calories
Serves: 8
Green Bean Casserole
November 9, 2009 by Dale Benedict
Filed under Recipes
GREEN BEAN CASSEROLE
To lighten up this traditional favorite, we used crushed low-sodium crackers on top of sautéed fresh onions instead of fried onions, which reduced the fat, sodium and calories. Substituting nonfat milk for whole milk further decreased the fat and calories.
Healthier Makeover by: Karen Lush, M.P.H., R.D., corporate dietitian and program development manager for Jenny Craig. (www.jennycraig.com)
Ingredients:
Directions:
Traditional: (per 3/4-cup serving): 170 calories
Healthier Makeover: (per 3/4-cup serving): 105 calories, 3 grams total fat, 0.8 grams saturated fat, 224 milligrams sodium, 17 grams carbohydrate, 3 grams protein, 3 grams dietary fiber
Saving: 65 calories
Serves: 6
Sweet Potato Puree’
November 9, 2009 by Dale Benedict
Filed under Recipes
SWEET POTATO PURÉE WITH SMOKED CHILI AND MAPLE SYRUP
You’ll need a steamer, a vegetable peeler and food processor to make this recipe. The dish can be made ahead and gently re-warmed in the oven, covered with foil.
Healthier Makeover by: Katy Sparks, vice president of culinary research and development for Great Performances, a New York catering and events company. (www.greatperformances.com)
Ingredients:
Directions:
Traditional: 282 calories
Healthier Makeover: (per 2/3-cup serving): 105 calories, 2 grams fat, 363 milligrams sodium, 23.6 grams carbohydrate, 2.2 grams protein, 1.9 grams dietary fiber
Saving: 177 calories
Serves: 6 to 8
Healthy Stuffing
November 9, 2009 by Dale Benedict
Filed under Recipes
HEALTHY STUFFING
Traditional stuffing recipes, which use fatty meat and low-fiber white bread, are not only high in calories but also tend to be low in nutrient value. This healthier makeover substitutes whole-wheat bread to add fiber and leaner turkey in less quantity. It also uses an egg substitute instead of whole eggs and heart-healthy canola oil instead of butter.
Healthy Makeover by: Toby Amidor, M.S., R.D., senior nutrition instructor at The Art Institute of New York City. (www.artinstitutes.edu/newyork)
Ingredients:
Directions:
Traditional: (per 1.5-cup serving): 394 calories
Healthier Makeover: (per 1.5-cup serving): 219 calories, 7 grams fat, 28 grams carbohydrate, 17 grams protein
Saving: 175 calories
Serves: 10
Energy Muffins
October 19, 2009 by Dale Benedict
Filed under Recipes
Finally, a great-tasting muffin recipe with no added sugar! Naturally sweetened with banana and blueberries, these muffins are as sweet as they are delicious. Enjoy one with a side of scrambled egg whites for a quick and nutritious breakfast. Servings: 18
Here’s what you need…
- 1 cup mashed banana
- 2 egg whites
- 1/2 cup water
- 1/3 cup refined coconut oil
- 2 cups wheat flour
- 1 teaspoon baking soda
- 2 1/4 teaspoons baking powder
- 1 cup frozen blueberries, left to thaw in a strainer
- Preheat oven to 350 degrees. Prepare 18 standard-sized muffin cups with paper liners.
- In a large bowl, combine banana, egg whites, water and oil. Add the flour and mix. Gently fold in blueberries. Immediately spoon batter into muffin cups.
- Bake for about 20 minutes. Remove muffins from tins and cool on a wire rack.
Nutritional Analysis: One serving equals: 98 calories, 4g fat, 13g carbohydrate, 2g fiber, and 3g protein.




