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November 29, 2011

Healthy Recipes: Spinach Lasagna with Sun-Dried Tomato Sauce

This week's recipe comes from the Mayo Clinic.

If you have recipes you'd like to share please send them to andrea.walker@baltsun.com. You can find other healthy recipes here.

Hope you enjoy this one.

Dietitian's tip: This hearty main dish can be prepared ahead, refrigerated and baked later. Add the timesaving "no-boil" noodles directly to the dish.

By Mayo Clinic staff

Serves 8

Ingredients 2 tablespoons plus 2 teaspoons olive oil

1 1/2 tablespoons all-purpose (plain) flour

2 garlic cloves, minced

1 cup plain soy milk (soya milk)

1 cup vegetable stock

2 green (spring) onions, including tender green tops, sliced

1/2 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped

10 ounces fresh cremini or shiitake mushrooms, sliced

1 shallot, minced

1 tablespoon chopped fresh flat-leaf (Italian) parsley

1/4 teaspoon salt

6 cups baby spinach leaves, chopped

 2 cups fat-free ricotta cheese

3/4 cup grated Parmesan cheese

1 egg white

12 no-boil spinach lasagna sheets, about 7 by 3 1/2 inches

1 tablespoon chopped fresh basil

 Directions

In a saucepan, heat the 2 tablespoons olive oil over medium-high heat. Whisk in the flour and cook for 1 to 2 minutes, stirring constantly. Add the garlic and continue to whisk until the garlic is fragrant, about 30 seconds. Whisk in the soy milk and stock all at once. Cook and stir until slightly thickened. Remove from the heat and stir in the green onions and sun-dried tomatoes. Set the sauce aside. In a large nonstick frying pan, heat 1 teaspoon of the olive oil over medium-high heat. Add the mushrooms and shallot and saute until lightly browned, about 10 minutes. Stir in the parsley and salt. Transfer to a bowl and set aside to cool. In the same pan, heat the remaining 1 teaspoon olive oil over medium-high heat. Add the spinach and stir quickly until the spinach is wilted but still bright green. Remove from the heat. Let cool slightly. In a large bowl, beat together the ricotta, 1/2 cup of the Parmesan and the egg white. Stir in the spinach and set aside. Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with cooking spray. Spread 1/2 cup of the sauce in the dish and cover with 3 sheets of the pasta. Spoon half of the spinach mixture onto the pasta and spread gently. Cover with 3 more pasta sheets. Top with another 1/2 cup of sauce. Spread the mushroom mixture on top and cover with another 1/2 cup of sauce, then another layer of pasta. Spoon in the remaining spinach filling and top with the last 3 pasta sheets. Add the remaining sauce and the remaining 1/4 cup Parmesan. Cover loosely with foil and bake for 25 minutes. Remove the foil and bake until golden, about 10 minutes longer. Let stand for 10 minutes before serving. Garnish with the basil.

Nutritional Analysis(per serving)

Calories 288 Monounsaturated fat 4 g Protein 17 g Cholesterol 6 mg Carbohydrate 39 g Sodium 526 mg Total fat 8 g Fiber 4 g Saturated fat 2 g

Posted by Andrea Walker at 11:00 AM | | Comments (0)
Categories: Healthy Recipes
        

November 16, 2011

Healthy Recipes: Turkey, Sweet Potato and Cranberry Stew

Turkey, sweet potato, cranberry stewI am thinking about all the good eating I will be doing next week for Thanksigiving.

It inspired me to post a Thanksgiving-like recipe this week.

This recipe was taken from Men's Health and includes all the classic staples of the day.

 Try it out and tell us what you think.

We'd also like to get your recipes. Send them to meredith.cohn@baltsun.com or andrea.walker@baltsun.com. We'll give you credit on the blog.

You can find more healthy recipes here.

Turkey, Sweet Potato, and Cranberry Stew

Ingredients 3 lb turkey drumsticks, skin removed

1 sm onion, diced

 1 tbsp honey

1 tbsp cider vinegar

1 1/2 tsp finely chopped fresh ginger

1 tsp salt

1/2 tsp black pepper

1 C chicken stock (we used Kitchen Basics)

1 lb sweet potatoes, peeled and cut in 1" chunks

1/2 C dried cranberries

2 tbsp flour 

 Directions 1. Combine turkey, onion, honey, vinegar, ginger, salt, pepper, and stock in large slow cooker. Cover and cook on low 5 hours. add potatoes and cranberries. Cook until potatoes are tender, 45 minutes more. 2. Remove turkey and pull meat from bones. pour one-quarter of the liquid into small pot and whisk in flour until smooth. slowly whisk in remaining liquid. 3. Toss meat, potatoes, and cranberries with gravy and reheat if necessary.

Nutritional Facts per serving CALORIES 646.3, CAL FAT 22.1 G, SATURATED FAT 4.2 G, CHOLESTEROL 297.4 MG, SODIUM 1148.9 MG, CARBOHYDRATES 41.8 G, TOTAL SUGARS 21.1 G, DIETARY FIBER 4.9 G, PROTEIN 66.7 G

Posted by Andrea Walker at 11:45 AM | | Comments (0)
Categories: Healthy Recipes
        

October 27, 2011

Healthy Recipes: Chili Garlic Glazed Salmon

We've  all been there.

We get off work late, don't feel like cooking and head to a restaurant, or even worse, a fast food joint.

Well, this week's healthy recipe is for all those who have ever been in that predicament. (Yes, all of us.)

It's Chili Garlic Glazed Salmon and it comes from Cookinglight.com's 5-ingredient recipes. The website said it takes a mere 4 minutes to prepare and 7 minutes to cook.

Serve with a vegetable that is quick to make, such as steamed broccoli or snow peas.  

We want to know your healthy recipes. Send them to andrea.walker@baltsun.com or meredith.cohn@baltsun.com

Ingredients

3 tablespoons chili sauce with garlic (such as Hokan)

 3 tablespoons minced green onions (about 3 green onions)

1 1/2 tablespoons low-sugar orange marmalade

3/4 teaspoon low-sodium soy sauce

4 (6-ounce) salmon fillets

Cooking spray

Directions

1. Preheat broiler.

2. Combine first 4 ingredients in a small bowl; brush half of chili sauce mixture over fillets.

Place fillets, skin sides down, on a baking sheet coated with cooking spray.

Broil fish 5 minutes; brush with remaining chili sauce mixture.

Broil 2 more minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Nutritional facts:

Amount per serving Calories: 298, Fat: 13g, Saturated fat: 3.1g, Monounsaturated fat: 5.7g, Polyunsaturated fat: 3.2g, Protein: 36.3g, Carbohydrate: 5.6g, Fiber: 0.5g, Cholesterol: 87mg, Iron: 0.6mg, Sodium: 171mg, Calcium: 23mg

Posted by Andrea Walker at 7:00 AM | | Comments (0)
Categories: Healthy Recipes
        

October 11, 2011

Healthy Recipes: Apple Stuffed Acorn Squash

acorn squashOne of the good things about fall is all the seasonal vegetables, such as acorn squash, pumpkin and parsnips.

 Here is an easy, and fairly healthy recipe for Apple Stuffed Acorn Squash. It comes from the cookbook Vegans Know How to Party by Nancy Berkoff. If you're not vegan you can substitute the vegan margarine for butter or standard margarine.

Apple Stuffed Acorn Squash

 Serves 5

2 acorn squash

2 diced, peeled green apples

1/4 cup brown sugar

1 teaspoon vegan margarine

1/2 teaspoon nutmeg

Preheat ovent to 350 degrees. Slice squash in half and remove seeds. Place cut side down in a casserole dish and fill with 1 inch of water. Bake for 20 minutes or until just tender. While the squash id steaming in the oven, mix apples with brown sugar. Remove squash from oven, place face up, and fill the cavities with the apple mixture. Top each squash with a small amount of margarine and sprinkle with nutmeg. Cover with foil and bake until the apples and the squash are very soft, about 20 minutes.

Nutritional Information: 150 calories per serving, fat 1 gm, protein 2 gm, carbohydrates 37 gm, calcium 69 gm, iron 1 mg, sodium 17 mg, dietary fiber 5 gm

Posted by Andrea Walker at 11:00 AM | | Comments (0)
Categories: Healthy Recipes
        

September 14, 2011

Healthy Recipes: Provolone Chicken Melts

I don't know about you guys, but I find lunch to be the hardest meal to eat healthy foods.

One can only eat so many sandwiches and salads.

If yoo try to get a nice meal with veggies from a restaurant it will cost you an arm and leg.

So, this week's recipe is dedicated to eating a healthy lunch. It's still a sandwich, but not your typical turkey club or peanut butter and jelly.

It comes from South Beach Diet.

Find other healthy recipes here. If you'd like to share your recipes email us at meredith.cohn@baltsun.com or andrea.walker@baltsun.com

Provolone Chicken Melts

Prep time: 5 minutes | Cook time: 15 minutes | Serves: 4

Details: These cheesy open-faced sandwiches are so gooey you'll want to eat them with a knife and fork. You can use grilled, baked, or poached chicken instead of pan-cooked, if you prefer.

Ingredients: 4 (6-ounce) boneless, skinless chicken breasts

4 teaspoons extra-virgin olive oil, divided

4 slices multigrain bread

1 large garlic clove, cut in half

1 whole roasted bell pepper (from a jar), cut into 4 pieces

4 (3/4-ounce) slices reduced-fat provolone or Monterey Jack cheese

Salt and freshly ground black pepper

Directions: Heat oven to broil. Lightly pound each chicken breast to an even thickness and season with salt and pepper. Heat 2 teaspoons of the oil in a large nonstick skillet over medium heat. Sauté chicken until cooked through, about 5 minutes per side. Transfer to a plate. Lay bread slices on a baking sheet, drizzle with remaining oil, and rub with the cut sides of the garlic clove; discard garlic. Place under the broiler until toasted, about 1 minute. Top each bread slice with 1 pepper piece, 1 chicken breast, and 1 cheese slice. Broil until cheese has melted, about 2 minutes. Serve hot.

Nutritional Information: 350 calories, 12 g fat (3 1/2 g sat), 13 g carbohydrate, 49 g protein 2 g dietary fiber,  340 mg sodium

Posted by Andrea Walker at 5:00 PM | | Comments (0)
Categories: Healthy Recipes
        

September 7, 2011

Healthy Recipes: lemon stir fry chicken

This week's recipe - lemon stir fry chicken - comes from Fitness Magazine.  It is a light stir fry that is good for these last days of summer. You can substitute other vegetables for this dish if you don't like pea pods or carrots. Serve over brown rice or noodles. Hope you enjoy.

If you have recipes you'd like to share email andrea.walker@baltsun.com or meredith.cohn@baltsun.com.

Ingredients:

1 lemon

1/2 cup reduced-sodium chicken broth

3 tablespoons reduced-sodium soy sauce

2 teaspoons cornstarch

1 tablespoon canola oil

1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces

10 ounces mushrooms, halved or quartered

1 cup diagonally sliced carrots, (1/4 inch thick)

2 cups snow peas, (6 ounces), stems and strings removed

1 bunch scallions, cut into 1-inch pieces, white and green parts divided

1 tablespoon chopped garlic

Directions

1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.  Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Nutrition Facts Calories 225, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Cholesterol 63 mg, Sodium 448 mg, Carbohydrate 14 g, Fiber 3 g, Protein 27 g, Potassium 796 mg. Daily Values: Vitamin A 110%, Vitamin C 60%, Iron 15%. Exchanges: Vegetable 2,Lean Meat 3,Fat 1. Percent Daily Values are based on a 2,000 calorie diet

Posted by Andrea Walker at 7:00 AM | | Comments (0)
Categories: Healthy Recipes
        

September 1, 2011

Healthy Recipes: Black Bean Turkey Burgers

Summer is the time for cookouts, but it can also wreak havoc on attempts to eat healthy.

It's hard to resist those hot dogs and hamburgers sizzling on the grill or the potato salad, cole slaw and other sides that go along with it.

But there are ways to make healthy cookout food. This week's recipe for black bean turkey burgers is a perfect example. It comes from the recipe exchange at Lifebridge Health.

We want your recipes too. E-mail them to andrea.walker@baltsun.com or meredith.cohn@baltsun.com.  Find other healthy recipes here.

Black Bean Turkey Burgers

Melissa Majumdar, RD, LDN, CPT

Ingredients 1 lb. lean ground turkey (93/7 preferred)

1 can black beans, drained and rinsed

1 egg white

1 Tablespoon Worcestershire sauce

2 cloves roasted garlic

1/2 tsp. cayenne pepper

1/2 tsp. ground ginger

1/2 tsp. cumin salt and pepper to taste

1 egg white

1/2 cup red onion

1 red pepper, pureed in blender (This adds flavor and moisture without having large chunks that can be difficult to digest.)

½ avocado, sliced**

Directions Preheat the oven to 375 degrees. Coarsely chop the onion and add it to the food processor with the turkey, drained beans, seasoning, egg white, and garlic. Blend until ingredients are evenly distributed. Divide turkey into 10 patties. Grill 5 minutes each side. Finish them off in the oven for 8 minutes or until cooked through.

Enjoy with green beans and low-fat potato salad. Consider using plain yogurt to substitute some of the mayo in your potato salad and mix up the potatoes with some sweet potatoes (leave the skins off for extra fiber). Try mixing in dill, celery, peas, onion, mustard, hot sauce, and salt and pepper for a tone of flavor and very little extra fat.

**Avocado is a great substitute for cheese. While cheese is high in saturated fat, avocado adds a ton of unsaturated fat – and flavor!

Posted by Andrea Walker at 7:00 AM | | Comments (1)
Categories: Healthy Recipes
        

August 24, 2011

Healthy Recipes: Mango Black Bean Salsa

This week's healthy recipe comes from my colleague Liz Kay.

Liz says: "This is my favorite recipe for potlucks, because it can sit out during the party without serious food-safety issues (no meat or mayo that will go bad) and it's also pretty and tasty, so people gobble it up. And it keeps for days in the fridge."

Mango and Black Bean Salsa Salad

Adapted from "Intercourses: An Aphrodisiac Cookbook" by Martha Hopkins and Randall Lockridge

Ingredients:

1 ripe mango, peeled and diced

1 red bell pepper, diced

1 green bell pepper, diced (or orange)

1 can black beans, rinsed and drained

1 can yellow corn, drained

Dressing:

1/3 cup pineapple juice

juice of two limes

1/4 cup chopped cilantro

1 tablespoon ground cumin

1 minced green chile pepper (optional) salt and pepper to taste

Directions:

Combine ingredients in a large bowl. Toss with dressing. Chill and serve with tortilla or fried plantain chips. Refrigerate, tightly covered, for up to five days. Serves about 4-5.

Send your favorite recipes to andrea.walker@baltsun.com or meredith.cohn@baltsun.com and we will post it on the blog.

Posted by Andrea Walker at 7:00 AM | | Comments (0)
Categories: Healthy Recipes
        

August 17, 2011

Healthy Recipes: Meatballs and Zucchini

Diets.

We all hate them for so many reasons.

One of the primary reasons is that the food can often be limiting and tasteless.

But we don't have to starve to be healthy. Or act like our taste buds don't exist. Believe it or not there are plenty of dishes that taste good and are good for you too.

Picture of Health is starting a feature where we will post healthy recipes periodically. We'll gather them from cookbooks, magazines, trainers and nutritionists. If you have any you'd like to send in you can email andrea.walker@baltsun.com or meredith.cohn@baltsun.com.

The first recipe is one for meatballs and zucchini from Becky Conti, a trainer at Canton Merritt in Baltimore. (For full disclosure Becky was my trainer at one point of time.)

Zucchini and Meatballs

2 lbs. lean ground meat
2 eggs
2/3 cup oatmeal
Italian seasoning
Mix well and shape into meatballs; bake on greased sheet for 30 mins. at 350 degrees.
28 oz. can Tuttoroso (or other brand) crushed tomatoes
2 cups beef broth
1/4 cup red wine
Lots of cut-up zucchini
Saute onions, garlic and about a tsp. of crushed red pepper flakes in olive oil.
 Stir 2 tbsp. of cornstarch (or flour) into beef broth and add to pot. Add tomatoes
and wine and stir to combine. Place cooked meatballs in sauce for at least a half hour.
Add zucchini to sauce and cook till crisp tender.  
 Serve over brown rice.
Posted by Andrea Walker at 11:59 AM | | Comments (0)
Categories: Healthy Recipes
        
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About Picture of Health
Meredith CohnMeredith Cohn has been a reporter since 1991, covering everything from politics and airlines to the environment and medicine. A runner since junior high and a particular eater for almost as long, she tries to keep up on health and fitness trends. Her aim is to bring you the latest news and information from the local and national medical and wellness communities.

Andrea K. WalkerAndrea K. Walker knows it’s weird to some people, but she has a fascination with fitness, diseases, medicine and other health-related topics. She subscribes to a variety of health and fitness magazines and becomes easily engrossed in the latest research in health and science. An exercise fanatic, she’s probably tried just about every fitness activity there is. Her favorites are running, yoga and kickboxing. So it is probably fitting that she has been assigned to cover the business of healthcare and to become a regular contributor to this blog. Andrea has been at The Sun for nearly 10 years, covering manufacturing, retail , airlines and small and minority business. She looks forward to telling readers about the latest health news.
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