De-Lightful Tuna Casserole
From Light & Tasty
This mild, homemade tuna casserole comes from Colleen Willey of Hamburg, New York. It will truly satisfy your family's craving for comfort food without all the fat!
SERVINGS 5
CATEGORY Lower Fat
METHOD Baked
PREP 15 min.
COOK 25 min.
TOTAL 40 min.
INGREDIENTS
1 package (7 ounces) elbow macaroni
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
1 cup sliced fresh mushrooms
1 cup (4 ounces) shredded reduced-fat cheddar cheese
1 cup fat-free milk
1 can (6 ounces) light water-packed tuna, drained and flaked
2 tablespoons diced pimientos
3 teaspoons dried minced onion
1 teaspoon ground mustard
1/4 teaspoon salt
1/3 cup crushed cornflakes
DIRECTIONS
Cook macaroni according to package directions. Meanwhile, in a large bowl, combine the soup, mushrooms, cheese, milk, tuna, pimientos, onion, mustard and salt. Drain macaroni; add to tuna mixture and mix well.
Transfer to a 2-qt. baking dish coated with cooking spray. Sprinkle with cornflakes. Bake, uncovered, at 350° for 25-30 minutes or until bubbly. Yield: 5 servings.
Nutrition Facts
One serving:
1-1/4 cups
Calories:
329
Fat:
8 g
Saturated Fat:
4 g
Cholesterol:
32 mg
Sodium:
684 mg
Carbohydrate:
43 g
Fiber:
2 g
Protein:
23 g
Diabetic Exch:
3 starch, 2 lean meat.
March 02, 2009
Recipe: Brown Rice Chicken Bake
Brown Rice Chicken Bake
Created by The MDM Team, Friday, December 7, 2007
Shake and bake this brown rice and chicken casserole that melts in your mouth. It's a mouthwatering medley most everybody will enjoy.
Ingredients
4 boneless chicken breast s
1 can cream of chicken soup
1 can cream of celery soup
1 can cream of mushroom soup
1/4 cup skim milk
1-1/2 cup brown rice, uncooked
Pepper and paprika to taste
Methods/steps
Preheat oven to 350 degrees. Spray casserole dish with baking spray. Mix soups, rice and milk; pour into casserole dish. Lay chicken pieces on top. Dot chicken with butter spray; sprinkle with pepper and paprika. Bake 1 1/2 hours.
Created by The MDM Team, Friday, December 7, 2007
Shake and bake this brown rice and chicken casserole that melts in your mouth. It's a mouthwatering medley most everybody will enjoy.
Ingredients
4 boneless chicken breast s
1 can cream of chicken soup
1 can cream of celery soup
1 can cream of mushroom soup
1/4 cup skim milk
1-1/2 cup brown rice, uncooked
Pepper and paprika to taste
Methods/steps
Preheat oven to 350 degrees. Spray casserole dish with baking spray. Mix soups, rice and milk; pour into casserole dish. Lay chicken pieces on top. Dot chicken with butter spray; sprinkle with pepper and paprika. Bake 1 1/2 hours.
Daily Inspiration - Mar 2
March 02, 2009
Quote of the Day
"Life is not the way it's supposed to be. It's the way it is. The way you cope with it is what makes the difference."
– Virginia Satir
Quote of the Day
"Life is not the way it's supposed to be. It's the way it is. The way you cope with it is what makes the difference."
– Virginia Satir
Recipe: Green Cabbage and Mushrooms
Green Cabbage and Mushrooms
6 Servings
Ingredients:
1 small green cabbage, cored and diced, about 6 cups
1 cup vegetable stock
1 tablespoon quality extra-virgin olive oil
1 medium onion, diced
1/2 pound mushrooms (shiitake or oyster, if possible)
1 1/2 tablespoons cornstarch mixed into 1/4 cup cold water
1 tablespoon fresh dill weed, chopped, or 1 teaspoon dried
1/2 teaspoon paprika
Salt and black pepper to taste
Instructions:
1. In a covered pot over high heat, steam the cabbage in the stock for 5 minutes until it is just wilted and still bright green. Remove from heat and remove cover.
2. While the cabbage cooks, heat the olive oil in a large skillet or wok, and sauté the onion and mushrooms until they brown. Add the cabbage and heat through, mixing well. Stir the cornstarch mixture well and add it to skillet. Bring mixture to boil, stirring, until liquid thickens. Reduce heat and season to taste with dill, paprika, salt, and pepper.
Nutritional Information:
Per serving:
74 calories
3 g total fat (0 g sat)
0 mg cholesterol
10 g carbohydrate
2 g protein
1 g fiber
150 mg sodium
- Recipe reprinted with permission of DrWeil.com
6 Servings
Ingredients:
1 small green cabbage, cored and diced, about 6 cups
1 cup vegetable stock
1 tablespoon quality extra-virgin olive oil
1 medium onion, diced
1/2 pound mushrooms (shiitake or oyster, if possible)
1 1/2 tablespoons cornstarch mixed into 1/4 cup cold water
1 tablespoon fresh dill weed, chopped, or 1 teaspoon dried
1/2 teaspoon paprika
Salt and black pepper to taste
Instructions:
1. In a covered pot over high heat, steam the cabbage in the stock for 5 minutes until it is just wilted and still bright green. Remove from heat and remove cover.
2. While the cabbage cooks, heat the olive oil in a large skillet or wok, and sauté the onion and mushrooms until they brown. Add the cabbage and heat through, mixing well. Stir the cornstarch mixture well and add it to skillet. Bring mixture to boil, stirring, until liquid thickens. Reduce heat and season to taste with dill, paprika, salt, and pepper.
Nutritional Information:
Per serving:
74 calories
3 g total fat (0 g sat)
0 mg cholesterol
10 g carbohydrate
2 g protein
1 g fiber
150 mg sodium
- Recipe reprinted with permission of DrWeil.com
March 01, 2009
Recipe: Carrot Cake
Carrot Cake
9 Servings
Carrot cake is a perennial favorite, but it is often loaded with vegetable oil and laden with a cream cheese frosting. Our version is healthier, using a small amount of olive oil, a full cup of honey for moistness and flavor, and a combination of whole wheat pastry and unbleached flours. The crunchy walnuts even add a bit of omega-3 fats to this sweet treat. With a cup of hot green tea, this cake will make you forget about cream cheese frosting. Enjoy!
Ingredients:
2 cups firmly packed finely grated carrots (3 large)
Juice of 1 large orange
2 tsp vanilla extract
1/4 cup light olive oil
1 cup honey, liquefied in microwave (30 seconds)
1/2 cup crushed or chopped pineapple, drained
1 cup unbleached white flour
1 1/2 cups whole-wheat pastry flour
2 tsp baking soda
1 tsp cinnamon
1/2 tsp ground allspice
3/4 cup walnuts, chopped
Instructions:
1. Preheat oven to 350°F.
2. In a mixing bowl, stir together the carrots, orange juice, vanilla, olive oil, honey, and pineapple until well blended.
3. In another bowl, stir together the flours, baking soda, and spices. Mix in the walnuts.
4. Blend the dry ingredients into the carrot mixture, stirring until just mixed.
5. Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove from oven, let cool slightly, and remove from pan.
Nutritional Information:
Per serving:
334 calories
9 g total fat (1 g sat)
0 mg cholesterol
62 g carbohydrate
5 g protein
4 g fiber
25 mg sodium
- Recipe reprinted with permission of DrWeil.com
9 Servings
Carrot cake is a perennial favorite, but it is often loaded with vegetable oil and laden with a cream cheese frosting. Our version is healthier, using a small amount of olive oil, a full cup of honey for moistness and flavor, and a combination of whole wheat pastry and unbleached flours. The crunchy walnuts even add a bit of omega-3 fats to this sweet treat. With a cup of hot green tea, this cake will make you forget about cream cheese frosting. Enjoy!
Ingredients:
2 cups firmly packed finely grated carrots (3 large)
Juice of 1 large orange
2 tsp vanilla extract
1/4 cup light olive oil
1 cup honey, liquefied in microwave (30 seconds)
1/2 cup crushed or chopped pineapple, drained
1 cup unbleached white flour
1 1/2 cups whole-wheat pastry flour
2 tsp baking soda
1 tsp cinnamon
1/2 tsp ground allspice
3/4 cup walnuts, chopped
Instructions:
1. Preheat oven to 350°F.
2. In a mixing bowl, stir together the carrots, orange juice, vanilla, olive oil, honey, and pineapple until well blended.
3. In another bowl, stir together the flours, baking soda, and spices. Mix in the walnuts.
4. Blend the dry ingredients into the carrot mixture, stirring until just mixed.
5. Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove from oven, let cool slightly, and remove from pan.
Nutritional Information:
Per serving:
334 calories
9 g total fat (1 g sat)
0 mg cholesterol
62 g carbohydrate
5 g protein
4 g fiber
25 mg sodium
- Recipe reprinted with permission of DrWeil.com
Daily Inspiration - Mar 1 - HAPPY MARCH!
March 01, 2009
Quote of the Day
"No work is insignificant. All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence."
– Dr. Martin Luther King, Jr.
Quote of the Day
"No work is insignificant. All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence."
– Dr. Martin Luther King, Jr.
Recipe: Low Cholesterol Beef in Zucchini Grate
Low Cholesterol Beef in Zucchini Grate
Created by The MDM Team, Monday, January 14, 2008
When it comes to choosing a vegetable, zucchini likely isn't your first selection. But you'll rethink your feelings towards the zuch once you sample this dyanamic beef dish.
Ingredients
2 large zucchini
1 large onion, chopped
1 clove garlic, diced
4 tomatoes, peeled and chopped
1 green pepper, chopped
10 oz. ground sirloin
1 1/2 oz. breadcrumbs
1 1/2 oz. Parmesan cheese, shredded
Methods/steps
Simmer zucchini in boiling salted water about 12 minutes. Cut lengthwise, scoop out pulp and chop. Saut meat and onions until onions are translucent and meat is cooked through. Drain. Mix meat with zucchini, tomatoes, pepper, garlic, salt and pepper to taste. Pile mixture into zucchini halves and place on baking sheet. Top with breadcrumbs and grated cheese. Bake in 375 degrees oven approximately 15 minutes.
Additional Tips
Ready in 30 min
Created by The MDM Team, Monday, January 14, 2008
When it comes to choosing a vegetable, zucchini likely isn't your first selection. But you'll rethink your feelings towards the zuch once you sample this dyanamic beef dish.
Ingredients
2 large zucchini
1 large onion, chopped
1 clove garlic, diced
4 tomatoes, peeled and chopped
1 green pepper, chopped
10 oz. ground sirloin
1 1/2 oz. breadcrumbs
1 1/2 oz. Parmesan cheese, shredded
Methods/steps
Simmer zucchini in boiling salted water about 12 minutes. Cut lengthwise, scoop out pulp and chop. Saut meat and onions until onions are translucent and meat is cooked through. Drain. Mix meat with zucchini, tomatoes, pepper, garlic, salt and pepper to taste. Pile mixture into zucchini halves and place on baking sheet. Top with breadcrumbs and grated cheese. Bake in 375 degrees oven approximately 15 minutes.
Additional Tips
Ready in 30 min
Subscribe to:
Posts (Atom)