Healthy comfort foods without the guilt

kris2600

Macaroni and Cheese

2 1/2 cups dried radiatore, rotelle, or elbow macaroni (8 ounces)

2 cups reduced-fat (2 percent) milk

2 tablespoons all-purpose flour

1/2 teaspoon dry mustard

1/4 teaspoon salt

1/8 teaspoon black pepper

1/2 cup shredded cheddar cheese

1/2 cup American cheese, cubed

1/2 cup coarsely crushed seasoned croutons

2 tablespoons finely shredded parmesan cheese

Make it: Preheat the oven to 350 degrees F. Cook pasta according to package directions; drain and return to pot.

Meanwhile, in a large screw-top jar, combine 1 cup of the milk, flour, mustard, salt, and pepper; cover and shake until combined. Pour into a medium saucepan. Stir in remaining 1 cup milk. Cook and stir over medium heat just until bubbly. Reduce heat to low. Add cheddar cheese and American cheese, stirring until melted. Pour sauce over pasta, stirring until combined. Spoon into a 1-1/2-quart casserole.

Bake, covered, for 15 minutes. In a small bowl, stir together croutons and Parmesan cheese; sprinkle over casserole. Bake, uncovered, about 5 minutes more, or until heated through. Let stand 5 minutes before serving

Nutrition facts per serving:
Calories 346
Total Fat (g) 11
Saturated Fat (g) 7
Carbohydrate (g) 44
Fiber (g) 2
Protein (g) 16
*Percent Daily Values are based on a 2,000 calorie diet

kris2600

Macaroni and Cheese

2 1/2 cups dried radiatore, rotelle, or elbow macaroni (8 ounces)

2 cups reduced-fat (2 percent) milk

2 tablespoons all-purpose flour

1/2 teaspoon dry mustard

1/4 teaspoon salt

1/8 teaspoon black pepper

1/2 cup shredded cheddar cheese

1/2 cup American cheese, cubed

1/2 cup coarsely crushed seasoned croutons

2 tablespoons finely shredded parmesan cheese

Make it: Preheat the oven to 350 degrees F. Cook pasta according to package directions; drain and return to pot.

Meanwhile, in a large screw-top jar, combine 1 cup of the milk, flour, mustard, salt, and pepper; cover and shake until combined. Pour into a medium saucepan. Stir in remaining 1 cup milk. Cook and stir over medium heat just until bubbly. Reduce heat to low. Add cheddar cheese and American cheese, stirring until melted. Pour sauce over pasta, stirring until combined. Spoon into a 1-1/2-quart casserole.

Bake, covered, for 15 minutes. In a small bowl, stir together croutons and Parmesan cheese; sprinkle over casserole. Bake, uncovered, about 5 minutes more, or until heated through. Let stand 5 minutes before serving

Nutrition facts per serving:
Calories 346
Total Fat (g) 11
Saturated Fat (g) 7
Carbohydrate (g) 44
Fiber (g) 2
Protein (g) 16
*Percent Daily Values are based on a 2,000 calorie diet

kris2600

Baked Potato with Chili and Cheese
1 medium potato

1 cup frozen broccoli florets

1 cup canned vegetarian chili or turkey chili with beans

1/4 cup shredded low-fat cheddar cheese

Make it: Wash potato, prick it two or three times with a knife, and microwave for 10 minutes, turning once. Heat broccoli and chili in a microwave or on stovetop. Top cooked potato with warm chili and broccoli. Sprinkle with cheese.

Nutrition facts per serving:
Calories 433
Total Fat (g) 3
Saturated Fat (g) 1
Carbohydrate (g) 78
Fiber (g) 15
Protein (g) 25
*Percent Daily Values are based on a 2,000 calorie diet

kris2600

Spinach and Goat Cheese Pizza

2 whole-grain flatbreads
1/2 cup pizza sauce
2 tbsp dried oregano
1 cup baby spinach
1/4 cup goat cheese
2 tbsp pine nuts
Directions
Make it: Preheat oven to 350 F. Bake flatbread for 7 minutes. Spread pizza sauce on flatbread and top with oregano, spinach, goat cheese and pine nuts. Bake an additional 12 to 15 minutes.

Nutrition facts per serving:
Calories 613
Total Fat (g) 27
Saturated Fat (g) 7
Carbohydrate (g) 84
Fiber (g) 20
Protein (g) 24
*Percent Daily Values are based on a 2,000 calorie diet

kris2600

BBQ Chicken Sandwich
2 tablespoons barbecue sauce

3-ounce chicken breast (or use rotisserie chicken, skin removed)

2 cups baby spinach

1/2 cup shredded carrots

2 tablespoons slivered walnuts

2 tablespoons balsamic vinaigrette

1 whole-grain hamburger bun, toasted

Make it: Brush barbecue sauce on chicken and bake or grill until it reaches 165 degrees F. (To save time, use rotisserie chicken, skin removed.) Toss spinach, carrots, and walnuts with dressing. Put chicken on toasted bun; serve with salad.

Nutrition facts per serving:
Calories 466
Total Fat (g) 16
Saturated Fat (g) 2
Carbohydrate (g) 52
Fiber (g) 8
Protein (g) 34

kris2600

Hearty Beef Chili
28-ounce can diced tomatoes, undrained

10-ounce can chopped tomatoes and green chili peppers, undrained

2 cups vegetable juice or tomato juice

1-2 tablespoons chili powder

1 teaspoon ground cumin

1 teaspoon dried oregano, crushed

3 cloves garlic, minced

1 1/2 pounds beef or pork stew meat, cut into 1-inch cubes

2 cups chopped onion

1 1/2 cups chopped celery

1 cup chopped green bell pepper

2 15-ounce cans black beans, kidney beans, or chickpeas, rinsed and drained

Reduced-fat cheddar, low-fat sour cream, and cilantro (optional)

Make it: In a 6-quart cooker, combine both cans of tomatoes, vegetable juice, chili powder, cumin, oregano, and garlic. Mix in the meat, onion, celery, and pepper. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Stir in the drained beans, then cover and cook for 15 minutes more (if using low-heat setting, turn to high-heat setting). Ladle chili into bowls. Garnish with cheese, sour cream, and cilantro, if desired.

Nutrition facts per serving:
Servings Per Recipe 10 servings
Calories 224
Total Fat (g) 6
Saturated Fat (g) 2
Carbohydrate (g) 24
Fiber (g) 6
Protein (g) 24