A Fare of the Heart
Chicken & Broccoli Casserole with Crunchy Almond Topping
Ingredients
1 pound boneless, skinless chicken breast halves, baked and cut into 1/2-inch dice (about 2 ½ cups)*
2 ½ to 3 cups small broccoli florets
One 14.5-ounce can ready-to-serve cream of chicken or cream of mushroom soup
1/3 cup light canola mayonnaise
1/4 cup almonds, very finely chopped (in a food processor or on a cutting board)
1/4 cup breadcrumbs
2 tablespoons ground flaxseed
2 tablespoons grated Parmesan cheese
* To cook the chicken, place in a baking dish, drizzle with olive oil, and sprinkle with salt and pepper. Bake at 350°F until the meat is cooked through and no longer pink in the center, approximately 35 minutes
Stovetop Directions:
Preheat the oven to 350°F. Place the broccoli florets in a steamer basket and steam until crisp tender, about 3 minutes.
Meanwhile, in a large bowl, whisk together the soup and the mayonnaise until well combined. Add the chicken and broccoli and stir gently to combine. Place in a 2-quart baking dish and set aside.
To make the topping, mix together the almonds, breadcrumbs, flaxseed and Parmesan cheese. Spread evenly over the chicken mixture.
Bake until the mixture bubbles and the topping turns golden brown, about 20 minutes. Serve over rice, pasta, or noodles.
Makes 5 servings
Nutrition Information per Serving: 240 calories, 12g fat, 430mg sodium, 11g carbohydrate, 3g fiber, 21g protein.
Source: mealmakeovermoms.com
Researched by: Marilyn Wadum, RD
Chocolaty Coconut Mini Tortes
Ingredients
8 ounces semisweet chocolate chips (about 1 ¼ cups)
1/2 cup canola oil
1 cup granulated sugar
1/2 cup whole wheat flour
1/2 cup unsweetened cocoa powder, sifted
1/4 cup shredded unsweetened coconut
5 large eggs, beaten
Confectioners’ sugar
Stovetop Directions:
Preheat the oven to 350°F. Lightly oil or coat 24 mini muffin cups with nonstick cooking spray and set aside.
Stir the chocolate chips and canola oil in a medium saucepan over low heat until the chips melt, about 2 minutes. Remove from the heat.
Whisk together the sugar, flour, cocoa powder and coconut in a large bowl until well combined. Whisk in the eggs until well blended. Add the melted chocolate mixture and stir to combine.
Spoon the batter evenly into the prepared muffin cups (depending on the size of your muffin cups, you may need to fill them 3/4 of the way full or completely to the top, so be sure to spray the pan well). Bake about 15 minutes or until a toothpick inserted in the center comes out clean.
Transfer the pan to a wire rack and cool for 5 minutes. Remove the tortes and cool. To add “snow” to the tops of each torte, sprinkle with confectioners’ sugar.
Makes two dozen
Nutrition Information per Serving: (1 torte): 150 calories, 9g fat, 15mg sodium, 18g carbohydrate, 1g fiber, 2g protein
Source: mealmakeovermoms.com
Researched by: Marilyn Wadum, RD
Makeover Deviled Eggs
Ingredients
12 hard-cooked large eggs, peeled and shelled
1/2 cup finely diced orange bell pepper
1/3 cup light canola mayonnaise
1 teaspoon Dijon mustard
¼ teaspoon salt
Freshly ground black pepper, as desired
Tabasco sauce, as desired
Paprika, as desired
Directions
Cut the eggs in half, lengthwise. Remove the yolks and place in a bowl. Mash the egg yolks with the back of a fork. Add the bell pepper, mayonnaise, mustard and the salt, pepper and Tabasco sauce to taste. Stir to combine.
Place the egg yolk mixture in a zip-top plastic sandwich bag. Seal the bag and snip off one bottom corner. Squeeze an equal amount of the mixture into each egg white half. Sprinkle with paprika to garnish.
Makes 12 servings
Nutrition Information per Serving: 90 calories, 7g fat (1.5g saturated, 0.4g omega-3), 130mg sodium, 1g carbohydrate, 0g fiber, 6g protein, 20% vitamin C
How to Hard-Cook an Egg
Have you ever hard-boiled an egg only to end up with an unsightly greenish ring between the yolk and the white? This occurs when the egg is overcooked and/or not chilled quickly enough. For a perfect egg every time, follow these four steps eggs-actly:
Place eggs in a saucepan in a single layer and add enough cold water to cover by an inch.
Bring the water just to a boil, remove from heat, cover and let sit for 17 minutes.
Remove eggs from saucepan and place in a bowl filled with cold water and ice. Cool for 5 minutes.
To peel, gently tap eggs on kitchen counter to crack. Then roll gently, pressing down just enough to crush the shells all over. Peel under cool running water starting at the large end.
Source: mealmakeovermoms.com
Researched by: Marilyn Wadum, RD
Peppermint Meringue Snowballs
Ingredients
4 egg whites
1/4 teaspoon cream of tartar
1 cup granulated sugar
1/4 teaspoon peppermint extract, optional *
1/4 cup finely crushed candy canes or peppermint candy
* Do not use peppermint extract containing peppermint oil (the meringues will deflate). For best results, use imitation peppermint extract.
Directions
Line two large baking sheets with aluminum foil and set aside.
Using an electric mixer, beat the egg whites and cream of tartar on medium speed until frothy. Gradually add the sugar, one tablespoon at a time, beating until whites stand in stiff, glossy peaks. This will take about 10 minutes. Beat in the peppermint extract as desired.
Preheat the oven to 200°F. Drop meringue by rounded tablespoon onto the baking sheets, leaving a 1-inch space in between. Sprinkle tops with crushed candy. Bake 1 1/2 hours. Turn oven off and leave meringues in the oven for 30 minutes.
Let meringues cool completely before removing from foil. Store in an airtight container.
Makes 3 Dozen
Nutrition Information per Serving (1 meringue): 30 calories, 0g fat, 5mg sodium, 7g carbohydrate, 1g protein
Source: mealmakeovermoms.com
Researched by: Marilyn Wadum, RD
Smashed Sweet Potatoes
Ingredients
1 pound sweet potatoes (about 2 medium)
2 tablespoons orange juice
1 tablespoon brown sugar
1/2 tablespoon butter
1/8 teaspoon salt
Pinch ground pepper
Pinch ground ginger
Directions
Add the sweet potatoes to a saucepan filled with cold water. Bring to a boil and cook until tender when pierced with a sharp knife, about 30 minutes. Drain and let cool. Scrape off the skins using a knife.
Place the potatoes back in the saucepan and mash with a potato masher or fork. Stir in the orange juice, brown sugar, butter, salt, pepper and ginger until well combined.
Season with additional salt, pepper and ginger to taste.
Nutrition Information per Serving: 120 calories, 2g fat, 110mg sodium, 24g carbohydrate, 4g fiber, 2g protein.
Makes 4 Servings
Source: mealmakeovermoms.com
Researched by: Marilyn Wadum, RD
Cranberry Coleslaw
Ingredients
One 16-ounce bag coleslaw
3/4 cup dried cranberries
1/3 cup light canola mayonnaise
3 tablespoons cider vinegar
3 tablespoons pure maple syrup
1/2 teaspoon salt
Directions
Whisk together the mayonnaise, vinegar, maple syrup, and salt in a large bowl until creamy and smooth.
Add the coleslaw and cranberries and toss gently until well blended. Serve right away or refrigerate and serve chilled.
Nutrition Information per Serving: 100 calories, 3g fat, 240mg sodium, 19g carbohydrate, 2g fiber, 1g protein
Makes 8 Servings
Source: mealmakeovermoms.com
Researched by: Marilyn Wadum, RD
12/00
Brought to you by Methodist Hospital’s Healthy Eating Program, A Fare of the Heart.
For more information email
nutritionservices@nmhs.org
