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SHAPE UP |
Finding great-tasting recipes that are also healthful is not easy, even though there are thousands on the Internet. These dishes have been tested and retested in our own kitchens so that you can cook and eat them with confidence.
Here are some delicious 100 percent whole-grain muffins that are low in calories and packed with fiber, protein, potassium, magnesium and vitamin B-6. They replace traditional blueberry muffins, which are 400 calories or more and have little nutritional value.
WHOLE-GRAIN BLUEBERRY-BANANA MUFFINS
Heat oven to 350 degrees. Spray a 12-cup muffin tin with nonstick spray, or use muffin liners. Put rolled oats in a food processor until ground — 10 to 20 seconds. Combine flour, oats, baking powder, baking soda and salt together into a bowl. In a separate bowl mash the banana and combine it with the blueberries, milk, egg whites, vanilla, oil and honey. Stir in flour mixture and spoon into muffin cups until about 3/4 full. Bake 20 to 22 minutes, until golden brown.
Makes 12 muffins.
This lasagna is packed with fiber, protein, vitamin C (about 70 percent of daily needs), vitamin A, calcium, iron and the antioxidant lycopene. It replaces a serving of traditional lasagna, which can top 1,000 calories, and it doesn't have as much fiber.
HEALTHY CHICKEN-VEGETABLE 100 PERCENT WHOLE-GRAIN LASAGNA
Place mushrooms in a bowl and cover with 1 1/4 cups boiling water. Let them sit 15 to 20 minutes. Drain and reserve 1/2 cup of the liquid.
Heat the olive oil in large saucepan over medium-high heat. Add onion, stir and add a pinch of salt. Saute for 3 minutes. Add garlic and cook for 2 minutes. Add the zucchini, squash and another pinch of salt. Spray the vegetables with the cooking spray and cook for 8 minutes, stirring frequently. Move the vegetables to one side and add the chicken with a pinch of salt. Slowly mix the two and cook for about 5 minutes. Add the wine, increase the heat, and boil until about 1/2 the liquid has evaporated. Add the broccoli, the mushrooms and their reserved liquid and another pinch of salt. Wait for 1/2 the liquid to evaporate again (approximately 5 minutes). Stir in the chopped tomatoes and tomato paste. Cook about 10 minutes until thickened.
Heat oven to 400 degrees and lightly coat the bottom of a 19-by-13 baking dish with cooking spray. Spread a little tomato-veggie sauce on the bottom of the pan and top with 3 noodles side by side. Cover with 1/3 of the sauce, then 1/3 of the mozzarella cheese. Repeat the layering twice more, finishing with a layer of mozzarella. Sprinkle the Parmesan on top.
Lightly coat a sheet of aluminum foil with cooking spray and completely cover the pan, sprayed-side down. Bake 30 minutes. Remove from oven, remove foil and let stand 5 minutes before serving.
Makes eight servings.
These fries are high in potassium, fiber, vitamin C, protein, iron and magnesium. They replace french fries, which have almost 500 calories per serving.
GUILTLESS POTATO FRIES
Heat oven to 450 degrees. Scrub the potato and slice into 8 pieces lengthwise. Cover a baking sheet with aluminum foil and spray lightly with cooking spray. Place the potato slices on the tray. Mist with cooking spray. Sprinkle with onion powder, garlic powder, onion flakes, salt, pepper and paprika. Then sprinkle the bread crumbs. Coat lightly with cooking spray. Bake 40 to 45 minutes, until crispy. Spray a light coat of margarine spray before serving.
Makes 2 servings.
This breakfast is low in calories, high in fiber. It replaces traditional 400-calorie French toast.
100 PERCENT WHOLE-GRAIN EGG WHITE FRENCH TOAST
Place egg whites in a bowl, add the skim milk, banana, cinnamon and salt and mix to combine. Spray frying pan with cooking spray and heat it up. Dunk bread into the egg mixture and cook to desired doneness. Serve with jam or syrup.
Makes 2 slices.
Charles Stuart Platkin is a nutrition and public-health advocate, and author of "Breaking the FAT Pattern" (Plume, 2006). Sign up for the free Diet Detective newsletter at www.dietdetective.com.
