Gourmet Tuna Noodle Casserole

Tuna noodle casserole is a quintessential American dish. If you’re looking for a hearty, quick and easy meal to whip up for dinner, you’ll definitely want to give this recipe a try. It’s inexpensive, nutritious and you get more bang for your buck. You can serve this casserole for family dinner night, a casual get together or your next potluck. Even though it may seem less convenient, prepare this gourmet tuna-noodle casserole with as many fresh ingredients as possible to make sure you’re getting the highest nutritional value possible. Mix the ingredients with cooked pasta, pop the dish in the oven and you’re good to go—it’s great comfort food at it’s finest.

Ingredients needed

• 8 ounces dried whole wheat pasta, such as rotini
• Vegetable spray oil
• 12 ounce can albacore tuna in spring or distilled water, drained and flaked
• 10.75 ounce can low fat, reduced sodium, condensed cream of chicken soup
• 10 ounces frozen chopped spinach, thawed and squeezed dry
• 8 ounce can sliced water chestnuts, rinsed and drained, coarsely chopped if desired
• ½ cup fat free milk
• ½ cup fat free or light sour cream
• 2 medium green onions (green and white parts), thinly sliced
• 1 tablespoon snipped fresh dillweed
• 2 teaspoons grated lemon zest
• ½ teaspoon salt
• ½ cup cornflake crumbs (about 1 ¼ cups flakes)

Prepare the pasta using the package directions, omitting the salt and oil. Drain well in a colander. Transfer to a large bowl.

Meanwhile, preheat oven to 350 F. Lightly spray a 13 x 9 x 2 inch baking pan with vegetable oil spray.

Stir the remaining ingredients except the cornflake crumbs into the pasta. Spoon the mixture into the baking pan, smoothing the top. Sprinkle with the cornflake crumbs.

Bake for 30 minutes or until the mixture is warmed through and the cornflake topping is crisp and golden brown.

 

Nutrition information

• Serving size – 1 ½ cups
• Calories – 321
• Total fat – 3.0g

Saturated – 1.0 g

Polyunsaturated – 1.0g

Monounsaturated – 0.5g

• Cholesterol – 30 mg
• Sodium – 571 mg
• Carbohydrates – 51 g

Fiber – 8 g

Simple sugar – 7 g

• Protein – 23 g

 

Ellie’s Garlic Mashed Potatoes

This mash owes its luxurious texture to the natural creaminess of Yukon Gold potatoes and a touch of olive oil. The garlic mellows as it steams with the potatoes, adding a sweet undertone to the finished dish.

Ingredients:

• 1 1/4 pounds Yukon gold potatoes, unpeeled and cut into 1-inch pieces
• 4 large cloves garlic, peeled and quartered
• 1/2 cup low-sodium chicken broth
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Directions:

Place the potatoes and garlic in a steamer basket fitted over a large pot of boiling water. Cover and steam until the potatoes are knife-tender, 12 to 15 minutes. Warm the chicken broth in a small pot on the stove or in a glass container in the microwave.

Remove the steamer basket and drain the water from the large pot. Transfer the potatoes and garlic to the pot, add the oil, salt, pepper, and broth and mash until smooth.

Per Serving:

Calories 170; Total Fat 4 g; (Sat Fat 0.5 g, Mono Fat 2.5 g, Poly Fat 0.5 g) ; Protein 4 g; Carb 31 g; Fiber 3 g; Cholesterol 0 mg; Sodium 310 mg

Excellent source of: Vitamin B6, Vitamin C, Potassium

Good source of: Fiber, Niacin, Folate, Magnesium, Manganese, Phosphorus

*As seen on http://www.foodnetwork.com

Cornbread and Sausage Stuffing

Cornbread stuffing, a Southern favorite, is a nice change from more traditional white-bread stuffing. Our delectable recipe uses Italian turkey sausage, rather than pork, and omits all the butter and cream to cut the fat by two-thirds. The stuffing is lower in sodium as well and so easy to make that it’s sure to become a favorite side year-round.

Ingredients:

• 1 pound sweet Italian turkey sausage, (about 4 links), casings removed
• 2 cups finely chopped onion
• 1 1/2 cups finely chopped celery
  
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 2 pounds prepared cornbread, cut into 3/4-inch cubes (about 12 cups)
• 1/4 cup chopped fresh parsley
• 1 tablespoon chopped fresh sage
• 1 1/2-3 cups reduced-sodium chicken broth

Preparation:

1. Preheat oven to 325°F. Coat a 9-by-13-inch baking pan with cooking spray.
2. Cook sausage in a large nonstick skillet over medium-high heat, stirring and breaking up with a wooden spoon, until browned, about 10 minutes. Add onion and celery; cover, reduce heat and cook, stirring occasionally, until tender, about 10 minutes. Transfer the mixture to a large bowl. Season with salt and pepper. Add cornbread, parsley and sage.
3. Bring broth to a simmer in a small saucepan. Pour 1 cup over the stuffing mixture and toss gently (the cornbread will break into smaller pieces). Add as much of the remaining broth as needed, 1/2 cup at a time, until the stuffing feels moist but not wet. Spoon the stuffing into the prepared pan and cover with foil.
4. Bake the stuffing until thoroughly heated, about 25 minutes. Serve warm.

Tips: 

Prepare through Step 3, cover and refrigerate for up to 1 day. Bake at 350°F until hot, about 30 minutes.

*As seen on http://www.eatingwell.com

Healthy Sweet Potato-Pecan Casserole Recipe

Thanksgiving is rapidly approaching. Known as the holiday for over eating, I am taking time this month to share with you several healthier recipe options for your upcoming holiday parties.

This sweet potato-pecan casserole is everything you want in a holiday dish: It’s satisfying, but won’t leave you stuffed.

Ingredients: 

• Cooking spray
• 3 1/2 pounds sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
• 1/3 cup honey
• 1 large egg
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/8 teaspoon ground ginger
• Kosher salt
• 1 tablespoon packed dark brown sugar
• 1/3 cup finely chopped pecans

Preparation:

Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray.

Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.

Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

*As seen on http://www.foodnetwork.com 

Healthy Green Bean Casserole

Thanksgiving is rapidly approaching. Known as the holiday for over eating, I am taking time over the next few weeks to share with you several healthier recipe options for your upcoming holiday parties.

This healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. The white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.

Ingredients:

• 3 tablespoons canola oil, divided
• 1 medium sweet onion, (half diced, half thinly sliced), divided
• 8 ounces mushrooms, chopped
• 1 tablespoon onion powder
• 1 1/4 teaspoons salt, divided
• 1/2 teaspoon dried thyme
• 1/2 teaspoon freshly ground pepper
• 2/3 cup all-purpose flour, divided
• 1 cup low-fat milk
• 3 tablespoons dry sherry, (see Ingredient Note)
• 1 pound frozen French-cut green beans, (about 4 cups)
• 1/3 cup reduced-fat sour cream
• 3 tablespoons buttermilk powder, (see Ingredient Note)
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder

Preparation:

1. Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
3. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
4. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.
   

Ingredient Notes: 

• Don’t use the high-sodium “cooking sherry” sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.
• Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.

*As seen on http://www.eatingwell.com

Salmon with Red Wine-Morel Sauce

Intake of salmon has been connected to a decreased risk of numerous cardiovascular problems, such as heart attack, stroke, heart arrhythmia and high blood pressure. Try this Salmon with Red Wine-Morel Sauce. Serve with barley tossed with parsley and steamed broccoli.

Ingredients:

1 1/2-ounce package dried morel or porcini mushrooms
1 cup boiling water
2 teaspoons cornstarch
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1/3 cup finely chopped shallots
3/4 cup dry red wine
1 cup seafood stock or bottled clam juice (see Note)
1 teaspoon butter
1-2 teaspoons lemon juice
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 1/4 pounds wild-caught salmon fillet, skinned (see Tip) and cut into 4 portions

Preparation:

1. Combine mushrooms and boiling water in a small bowl. Soak until the mushrooms are softened, 12 to 15 minutes. Strain the soaking liquid through a paper towel-lined sieve into a bowl. Rinse the mushrooms; finely chop. Stir together 1 tablespoon of the soaking liquid and cornstarch in a small bowl.
2. Heat 2 teaspoons oil in a large skillet over medium heat. Add shallots and cook, stirring, until softened, about 2 minutes. Add the mushrooms and cook for 1 minute more. Stir in wine and cook, stirring, until reduced to about 1/2 cup, 2 to 3 minutes. Add the remaining soaking liquid and seafood stock (or clam juice) to the pan. Bring to a simmer and cook until the sauce is reduced to 1 1/2 cups, 10 to 14 minutes.
3. Stir the cornstarch mixture and stir it into the simmering sauce. Cook, stirring, until slightly thickened, 1 to 2 minutes. Remove from the heat and stir in butter, lemon juice and 1/4 teaspoon each salt and pepper.
4. Meanwhile, season salmon with the remaining 1/4 teaspoon each salt and pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the salmon and cook until just cooked through, 3 to 5 minutes per side. Serve with the mushroom sauce.

Note: Bottled clam juice can be high in sodium. Try Bar Harbor brand, which has 120 mg sodium per 2-ounce serving. Look for it near canned fish or in the seafood department.

*As seen on http://www.eatingwell.com

Mini Berry Cream Pies

Fourth of July is right around the corner! Try this Mini Berry Cream Pies recipe for a quick healthy dessert. For this red-white-and-blue dessert, frozen mini phyllo cups work the best. Keep them nestled in their tray for easy transport to a picnic or potluck.

Ingredients:

1/4 cup whipping cream
2 teaspoons sugar
1/4 cup nonfat vanilla Greek yogurt
15 frozen mini phyllo cups (1.9-ounce package)
15 fresh blueberries
15 fresh raspberries

Preparation:

Beat cream in a small bowl until soft peaks form. Add sugar; beat until stiff. Fold in yogurt. Divide the yogurt cream among phyllo cups, keeping the cups in their plastic tray. Top each with 1 blueberry and 1 raspberry. Serve immediately, or chill for up to 4 hours.

*As seen on http://www.eatingwell.com

Basic Frittata

Basic Frittata

Serves 2 to 3

4 eggs

¼ cup liquid (skim milk, vegetable or tomato juice, low-sodium chicken broth, or water)

½ teaspoon dried herb of your choice

Freshly ground black pepper

Approximately 1 cup of filling consisting of a combination of your favorite foods – cooked, diced, meats, seafood, or chicken; steamed, diced vegetables or fresh, diced vegetables such as tomatoes, squash, green onion, or sweet peppers; shredded cheese; even cooked pasta or grains.

2 teaspoons butter or oil

In medium size bowl, beat eggs, liquid, herb, and pepper with fork or whisk until well blended.

Add the filling and stir to blend.

In a 6” to 8” skilled, heat the butter or oil on medium heat until melted.

Pour the egg mixture into the skillet and cook over low to medium heat. Do not stir. Instead, gently lift edges of the frittata only slightly – tilting the skillet to allow the uncooked liquid to flow under the already cooked portion. Cook for about 8 to 10 minutes until the egg mixture is almost set, but still has a glossy, moist surface.

Remove from heat, cover with lid, and let rest about 5 to 10 minutes or until the frittata is completely set.

Cut into wedges and serve.

Bistro-style Salad for One

BISTRO-STYLE SALAD FOR ONE

1 Tablespoon chopped walnuts or pecans, dry-toasted in a skillet for 2 to 3 minutes

½ slice pork or turkey bacon, cooked to a crisp and crumbled – reserving ½ teaspoon of drippings

2 cups of salad greens of your choice, rinsed, dried and torn into bite-size pieces

1 or 2 Tablespoons of crumbled blue or Parmesan cheese

3 to 4 slices of fresh Bartlett pear or your favorite type of apple

2 half-inch thick slices of French or Cuban bread baguette, lightly toasted

1 egg, soft-boiled for 4 minutes so white and yolk are set, with center of yolk still creamy

Dressing made of ½ Tablespoon white wine or balsamic vinegar, ½ Tablespoon olive oil, ¼ teaspoon dried tarragon, ¼ teaspoon Dijon or grainy mustard, and the reserved bacon drippings whisked together until well blended

Have all of the ingredients ready and the dressing prepared. Then soft boil the egg so that it is warm when you are ready to eat. During the 4 minutes while the egg is cooking, toss together in a salad bowl the greens, nuts, bacon, cheese and fruit.

Drizzle the dressing over the greens mixture and toss gently. Place on a salad plate and top with the egg and toast slices.

Savory Pork Tenderloin

Savory Pork Tenderloin

Serves 2 to 3

Ingredients:

One 1-pound pork tenderloin

1 or 2 cloves garlic, minced

5 sprigs fresh rosemary, thyme, parsley or other herb of your choice, leaves removed and chopped

1 teaspoon butter, softened

Freshly ground black pepper

Directions:

Preheat oven to 350°

Mix garlic, herb of your choice and the butter into a paste.

Make about ten ¼-inch deep, ½-inch long slits in top of tenderloin and stuff the slits with the garlic/herb/butter paste.

Grind black pepper along length of tenderloin.

Place tenderloin on rack in a pan and put in the preheated oven.

Follow directions on the package label or bake for 30 to 45 minutes per pound until juices run clear.

Remove tenderloin from oven and let rest for 10 minutes before slicing. Adorn with your favorite vegetables and serve.