Eating Well

I love to cook and try new recipes.  I have been getting some requests to share some of those recipes, and I just got permission from the publisher of one of my favorite go-to cookbooks to print a couple recipes, so here you go! 

   

Ellie Krieger is a Registered Dietitian who has a show on the Food Network (Healthy Appetite).  The recipes I'm including below are two of my faves from her book So Easy (copyright 2009, Wiley).  Her recipes are written to provide healthy foods as effortlessly as possible.  And they taste so good! 

 

I love casseroles that provide whole grains, lean protein and veggies all in one.  This new tuna noodle casserole does just that, and the 2 1/2 cup serving size and 10g of fiber per serving make it satisfying too.  This one is a bit more labor intensive than some of her others, but if you are making it for just a couple people, you'll have lunch tomorrow and another meal or two to throw in the freezer for later so it's well worth it.

 

makes 6 servings

(kate's serving suggestion - finish the meal off with a small bowl of fresh fruit for dessert, and you've hit all the major food groups!)

 

3/4 pound whole-wheat fettuccine

1 tablespoon canola oil

1 small onion, chopped

1 large stalk celery, finely diced

10 ounces white mushrooms, stemmed and chopped

1/4 cup all-purpose flour

3 cups low-fat (1%) milk

1 cup low-sodium chicken broth or vegetable broth

3/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

4 6-ounce cans chunk light tuna in water, drained

1 10-ounce box frozen chopped broccoli, thawed

1 10-ounce box frozen peas, thawed

1/3 cup plain bread crumbs

3 tablespoons freshly grated Parmesan cheese

 

Preheat oven to 425 degrees.  Bring large pot of water to a boil.  Break the fettuccine into thirds, and cook until tender but firm, a minute or two less than the package directions call for.  Drain. 

 

Heat the oil in a large deep skillet over medium heat.  Add the onion and cook, stirring, until softened, 5 minutes.  Add the celery and cook, stirring occasionally, until just tender, 6 minutes.  Add the mushrooms and cook until they release their water, about 5 minutes more. 

 

Sprinkle the flour over the mushroom mixture and stir immediately to incorporate.  Add the milk and broth and bring the mixture to a boil, stirring frequently.  Reduce the heat to medium-low and cook, stirring occasionally, until the liquid has thickened, about 8 minutes.  Add the salt and pepper, cooked fettuccine, tuna, broccoli, and peas, and toss to incorporate.  Pour mixture into a 9x13-inch casserole dish. 

 

In a small bowl, combine the bread crumbs and Parmesan cheese.  Sprinkle them over the casserole and bake until bubbly, about 25 minutes. 

 

Serving Size: 2 1/2 cups

Per Serving: 480 calories, 8g fat, 2g saturated fat, 49g protein, 51g carb, 10g fiber, 80mg cholesterol, 990mg sodium

 

This next one would be nice to make for company over the holidays.  I like to make a nice warm breakfast for my guests, but I am NOT a morning person.  This one you can prepare (quickly!) the night before, and pop it in the oven in the morning for a delicious breakfast.  FYI, the only place I've been able to find a whole wheat baguette is Whole Foods.

 

makes 8 servings

(kate's serving suggestion - I like this accompanied with a little Greek yogurt and a small glass of juice)

 

Cooking spray

1 whole-wheat baguette (about 18 inches long, 8 ounces), cut into 1-inch cubes

2 cups low-fat (1%) milk

8 large eggs

8 large egg whites

1/3 cup pure maple syrup

1 teaspoon vanilla extract

1/2 teaspoon ground cinnamon

2 cups fresh blueberries

1/3 cup sliced almonds

2 tablespoons dark brown sugar

 

Spray a 9x13-inch baking pan with cooking spray.  Arrange the bread in a single layer in the baking pan.  Whisk together the milk, eggs, egg whites, maple syrup, vanilla, and cinnamon.  Pour the egg mixture over the bread in the pan, spreading it around so the liquid saturates the bread.  Scatter the blueberries evenly on top.  Sprinkle with the almonds and brown sugar.  Cover and refigerate for at least 8 hours or overnight. 

 

 

Serving size: 1 4x3-inch piece

Per Serving: 270 calories, 8g fat, 2.5g saturated fat, 16g protein, 35g carb, 3g fiber, 220mg cholesterol, 280mg sodium

 

If you like these, you can also see a few more of her recipes (check out the mac & cheese) at http://www.HealthyLivingWithEllie.com. 

I will continue to test and share recipes from many sources.  Enjoy!

Healthy Regards,

kate