Healthy Recipes

This month we are going meatless with Artichoke-Stuffed Peppers with Lemon Sauce, a Broccoli-Cheddar Souffle, an Easy Cheese and Potato Pie that can be made ahead of time and baked later, and a Zucchini Frittata.

Artichoke-Stuffed Peppers with Lemon Sauce

Prep: 15 min
Cooking: 46 min (mostly unattended)
Yield: 4 servings

4 medium-size sweet green peppers, cored and seeded
4 oz. orzo or small elbow macaroni
1 pkg frozen artichoke hearts (9-oz)
2 green onions, chopped fine
2 tbsp snipped fresh dill or minced parsley
4 oz feta cheese, rinsed well and crumbled
3/4 cup low-sodium chicken broth
1 large egg
2 tbsp lemon juice
1/8 tsp black pepper

  1. Preheat oven to 375. In a large saucepan, cook the green peppers uncovered in boiling unsalted water for 4 minutes. Drain upside down on paper towels.
  2. Cook the orzo and artichoke heats according to package directions, omitting the salt, and drain well. In a medium-size bowl, combine the orzo and artichoke hearts with the green onions, dill and half the cheese.
  3. In a small saucepan over moderate heat, bring the chicken broth to a simmer--about 3 minutes. In an electric blender or food processor, blend the egg and lemon juice by whirling for 5 seconds. With the motor still on, add 1/3 cup of the chicken broth and the black pepper. Pour the sauce over the orzo and artichokes and toss.
  4. Set the peppers in an ungreased 8x8x2 baking pan; fill peppers with the orzo mixture and top with the remaining cheese. Pour the rest of the broth around them.
  5. Bake uncovered for 30 minutes. Spoon the broth over the peppers.

    Per serving: 240 calories, 10g total fat (4 g saturated fat), 18 mg cholesterol, 12 g protein, 29 g carbohydrates, 270 mg sodium, no added sugar, 3 g fiber

Broccoli-Cheddar Souffle

Prep: 10 minutes
Cooking: 32 minutes (mostly unattended)
Yield: 4 servings

1/2 tbsp unsalted butter
3 tbsps flour
1 cup skim milk
1 large egg yolk
3/4 cup shredded cheddar cheese (about 3 oz)
1 cup cooked chopped broccoli
1/8 tsp cayenne pepper
6 large egg whites

  1. Preheat oven to 400. Coat the inside of a 1 1/2 quart souffle dish with the margarine.
  2. In a heavy saucepan, whisk together the flour and milk; bring to a simmer over moderately low heat and continue whisking for 2 minutes.
  3. Remove the saucepan from the heat; immediately whisk in the egg yolk, and stir in the cheese, broccoli, and cayenne pepper.
  4. In a large bowl, beat the egg whites until stiff but not dry. Stir 1/4 of the whites into the cheese mixture and gently but thoroughly fold in the remaining whites. Spoon the mixture into the soufflé dish and bake for 30-35 minutes, until golden brown.

    Per serving: 229 calories, 14 g total fat (5 g saturated fat), 86 mg cholesterol, 16 g protein, 7 g carbohydrates, 254 mg sodium, no added sugar, 1 g fiber

Easy Cheese and Potato Pie

Prep: 15 minutes
Cooking: 50 minutes
Yield: 4 servings

5 medium-size all-purpose potatoes peeled (about 1 1/4 pounds)
1 1/2 cup low-fat cottage cheese
1 large egg
1/4 sp black pepper
Olive oil or seed oil of choice
2 green onions, including tops, chopped
1 cup shredded cheddar cheese

  1. In a medium-size saucepan, place the potatoes in enough water to cover and cook, covered, for 20-25 minutes or until tender. Drain and thinly slice.
  2. Preheat oven to 374. In an electric blender or food-processor, combine the cottage cheese, egg and pepper by whirling 8-10 seconds.
  3. Coat a shallow 9-inch casserole or pie pan with oil. Place 1/3 of the potatoes in a single layer in the casserole, spread with 1/2 cottage cheese mixture and sprinkle with 1/3 of the green onions and cheddar cheese. Add another 1/3 of the potatoes and spread with the remaining cottage cheese mixture. Top with the remaining potatoes and sprinkle with the remaining green onions and cheddar cheese.
  4. Bake, uncovered, for 30-40 minutes or until golden.

    Per serving: 273 calories, 10 g total fat (7 g saturated fat), 102 mg cholesterol, 20 g protein, 22 g carbohydrates, 207 mg sodium, no added sugar, 2 g fiber

Zucchini Frittata

Prep: 15 minutes
Cooking: 16 minutes
Yield: 4 servings

1 tbsp olive oil
6 green onions, including tops, finely chopped
2 cloves minced garlic
1 medium-size zucchini (about 1/2 pound), halved lengthwise and cut into 1/4 inch slices)
1 can (or 1 pound) tomatoes, drained and chopped
1/4 tsp each of dried basil and thyme, crumbled
1/8 tsp black pepper
1 large egg
3 large egg whites
1 cup shredded part-skim mozzarella cheese (about 4 oz)

  1. Preheat oven to 350. In a nonstick 10-inch skillet with an ovenproof handle, heat the olive oil over moderate heat for 1 minute. Add the green onions and cook, uncovered, until soft - about 5 minutes. Add the garlic, zucchini, tomatoes, basil, thyme, and pepper and cook, covered, until the zucchini is just tender - about 3 minutes.
  2. In a small bowl, whisk together the egg and egg whites; blend into the vegetable mixture in the skillet and sprinkle with the cheese.
  3. Place the skillet in the oven and bake the frittata, uncovered, until just set - about 5 minutes. Raise the oven temperature to broil and place the skilled 5-6 inches from the heat and broil for 2-3 minutes or until the frittata is golden. Serve with a tossed green salad, carrots or fresh strawberries.

    Per serving: 173 calories, 10 g total fat (4 g saturated fat, 85 mg cholesterol, 13 g protein, 10 g carbohydrates, 202 mg sodium, no added sugar, 2 g fiber

All from Reader's Digest Great Recipes for Good Health, copyright 1988

Posted August 2008 | Permanent Link

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