Wellcoug Recipe of the Week

Makes: 8 servings

Serving Size: 1 Wedge (1/8 of Quiche)

INGREDIENTS

Cooking Spray

3/4 cup (4 ounces) cubed smoked turkey ham

1/2 cup chopped onion

1/8 teaspoon freshly ground black pepper

3/4 cup (3 ounces) shredded Swiss cheese, divided

1 cup fresh baby spinach leaves

1 cup fat-free cottage cheese

1/2 cup evaporated fat-free milk

1/4 cup (1 ounce) shredded reduced-fat cheddar cheese

2 large eggs

2 large egg whites

1/2 cup all-purpose flour (about 2 1/4 ounces)

1 teaspoon baking powder

PREPARATION

1. Preheat oven to 350°F.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, onion, and pepper to pan; sauté 4 minutes or until ham is lightly browned.

3. Sprinkle 1/4 cup shredded Swiss cheese in a 9-inch pie plate coated with cooking spray. Top with ham mixture.

4. Combine remaining 1/2 cup Swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.

5. Lightly spoon four into a dry measuring coup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture. Bake at 350°F for 45 minutes or until a knife inserted in center of quiche comes out clean.

NUTRITION

Per Serving:

 credit: Cooking Light/MyRecipes

Makes: 8 servings

Serving Size: one waffle

INGREDIENTS

1 1/2 cups whole grain pastry flour

1/2 cup rolled oats

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 2/3 coups fat-free milk

2 egg whites

3 tablespoons packed brown sugar

1 tablespoon vegetable oil

2 cups blueberries

1 1/2 cups sliced strawberries

1/2 cup maple syrup

PREPARATION

1. Preheat the oven to 200° F. Coat a baking sheet with cooking spray.

2. In a large bowl, combine the flour, oats, baking powder, baking soda, and salt.

3. In a medium bowl, combine the milk, egg whites, brown sugar, and oil. Add to the flour mixture and stir just until blended. Fold in 1 cup of the blueberries.

4. Coat a nonstick waffle iron with cooking spray. Preheat the iron.

5. Pour 1/2 cup of the batter onto the center of the iron. Cook for 5 minutes, or until steam no longer escapes from under the waffle iron lid and the waffle is golden. Place the waffles on the prepared baking sheet and place in the oven to keep warm.

6. Repeat with the remaining batter to make a total of 8 waffles.

7. Meanwhile, in a small saucepan over medium heat, combine the remaining 1 cup of blueberries, the strawberries, and maple syrup. Cook for 5 minutes, or until the berries are softened and the mixture is hot. Serve with the waffles.

NOTES:

This batter also makes excellent pancakes. To create your won nutritious convenience mix, double or triple the recipe for the dry ingredients and store in an airtight container in a cool cupboard. To make pancakes, measure 2 cups of the dry mix into a bowl and then add the liquid ingredients from the recipe.

NUTRITION

per serving

Credit: Women's Health Magazine Online, Recipes

http://recipes.womenshealthmag.com/Recipe/multigrain-blueberry-waffles.aspx

Makes: 8 servings (as a side dish)

Serving Size: 1/2 a quesadilla

INGREDIENTS

3/4 cup chunky salsa (or Pico De Gallo)

1 can 15.5 ounce low-sodium black beans (drained and rinsed)

1/2 cup shredded reduced-fat Colby & Monterey Jack Cheese

2 tablespoons fresh cilantro (finely chopped)

4 8 inch flour tortillas

1/2 teaspoon extra virgin olive oil

PREPARATION

1. Using a small-hole strainer, drain liquid from salsa; discard liquid

2. Transfer leftover tomato mixture to a medium bowl.

3. Mix in black beans, cheese, and cilantro until combined.

4. Divide black bean mixture evenly over half of each tortilla (about 1/2 cup each).

5. Fold tortillas in half.

6. Heat large griddle or skillet over medium-high heat.

7. Brush with oil.

8. Place filled tortillas on a griddle.

9. Cook, carefully flipping once, until tortillas are gold brown and crisp and cheese filling melts, about 5 minutes.

10. Cut quesadillas into wedges

NUTRITION

Per Serving:

 credit: USDA What's Cooking? USDA Mixing Bowl

Makes: 4 Servings

Serving Size: 1 Wrap

Active Time: 35 Minutes

Total Time: 35 Minutes

INGREDIENTS

12 ounces frozen shelled edamame (about 2 1/4 cups), thawed

4 tablespoons lemon juice, divided

3 tablespoons extra-virgin olive oil, divided

2 tablespoons tahini

1 large clove garlic, chopped

1/2 teaspoon ground cumin

3/4 teaspoon ground pepper, divided

1/2 teaspoon salt

2 cups very thinly sliced green cabbage

1/2 cup sliced orange bell pepper

1 scallion, thinly sliced

1/4 cup chopped fresh parsley

4 8-9-inch spinach or whole-wheat tortillas

PREPARATION

1. Combine edamame, 3 tablespoons lemon juice, 2 tablespoons oil, tahini, garlic, cumin, 1/2 teaspoon pepper and salt in a food processor. Pulse until fairly smooth.

2. Whisk the remaining 1 tablespoon each lemon juice and oil with the remaining 1/4 teaspoon pepper in a medium bowl. Add cabbage, bell pepper, scallion, and parsley; toss to coat. Spread about 1/2 cup of the edamame hummus across the lower third of each tortilla and top with about 1/2 cup of the cabbage mixture. Roll closed. Cut in half to serve, if desired.

TIPS & NOTES

Make Ahead Tip: Refrigerate hummus (Step 1) for up to 3 days.

NUTRITION

Per Serving

Vitamin C (90% daily value), Folate (79% dv), Vitamin A (26% dv), Magnesium (25% dv), Iron (20% dv), Potassium (18% dv), Zinc (15% dv)

Carbohydrate Servings: 2

Exchanges: 2 starch, 1/2 vegetable, 1 lean mean, 3 fat

Credit: EatingWell July/August 2015

Try this as a healthy side dish this fall. Some may say that you can't really have a risotto without rice but trust that this dish will taste amazing! 

Makes: 4 Servings

INGREDIENTS

2 tablespoons extra virgin olive oil

1 small onion, minced

1 clove garlic, smashed

4 oz sweet potato, small dice

4 oz carrot, small dice

2 oz celery root, small dice

4 oz turnips, small dice

Salt and Pepper, to taste

1/4 cup water

 1/4 cup apple sauce

1 teaspoon thyme

1 teaspoon parsley

1 lemon, freshly squeezed

 Parmesan cheese to taste

PREPARATION

1. Dice all of the vegetable the same size, mix in a bowl.

2. Add olive oil to a hot, large saute pan.

3. Sweat the onion for 3 minutes, add the garlic & stir well

4. Add the vegetables and cook until tender, over medium flame, season with salt and pepper.

5. Add 1/4 cup water, apples sauce, thyme and parsley.

6. Turn up the heat and cook until creamy and tender but still toothsome.

7. Add lemon juice and grate parmesan to taste

NUTRITION

Per Serving:

 credit: 

• recipe: well + GOOD, November 6, 2015
• photo: Hungyroot

Makes: 7 servings

INGREDIENTS

1tablespoon olive oil

2 medium onions, diced

3 garlic cloves, finely diced

2 jalapeno peppers, finely diced

1 1/2 teaspoons cumin seeds

1 1/2 teaspoons oregano

1 teaspoon cayenne or to taste

salt and pepper, to taste

3 cups white kidney beans, drained

3 cups vegetable broth

1 head cauliflower, chopped

2 anaheim chilies, chopped or 1 small can green chilies

4 ounces cream cheese, diced

1/2 cup cheddar cheese, grated

scallions, finely chopped, to serve

PREPARATION

1. Add the olive oil to a large pot or dutch oven on medium heat, let oil get hot

2. Add onions, once they start to sizzle, turn down the heat and cook over low heat for about 10 minutes, or until the onions are light brown and slightly caramelized.

3. Add garlic and jalapeno and cook for another minute, then add the cumin seeds, oregano, cayenne, salt and pepper.

4. Add the beans and broth, bringing everything to a boil, turn heat to low. Cover and let it cook for 45 minutes to an hour, stirring occasionally to make sure nothing sticks.

5. Once the onion and bean mixture has cooked for 45 minutes to an hour, add the cauliflower and anaheim chilies. Cook for another 20 minutes or until the cauliflower is tender.

6. Add cream cheese and cheddar and stir until it melts into the chili.

7. Serve with finely chopped scallions or a bit of cilantro on top.

TIPS & NOTES

If the chili isn't as thick as you would like it, add a tablespoon of cornstarch, chickpea flour, or corn flour to a tablespoon of water. Stir it around to make a pasty liquid. Add this to the chili a few minutes before it's done and it should thicken up the broth further.

If you are concerned about sodium use homemade vegetable broth or soak dried white kidney beans and use those instead of canned beans.

This recipe is also great in a slow cooker. Make the onion and bean mixture, then transfer it to a slow cooker for 8 to 10 hours on low heat or 4 hours on high heat. Add the cauliflower, chilies, cream cheese, and cheddar about 30 minutes before serving.

 
NUTRITION

Per Serving:

 credit: Leanne Brown Recipes

Makes: 8 servings

Active Time:  45 Minutes

Total Time: 1 1/2 hours

INGREDIENTS

12 ounces whole-wheat elbow noodles

2 tablespoons canola oil

3 medium carrots, sliced

3 medium stalks celery, sliced

1 large onion, chopped

1 tables minced garlic

2 pounds boneless, skinless chicken breast, trimmed and cut into 1 inch cubes

1/3 cup cornstarch

4 cups low-fat milk

1/8 teaspoon salt

5 tablespoons hot sauce (hot wings type hot sauce)

3/4 cup crumbled blue cheese (about 4 ounces)

PREPARATION

1. Preheat oven to 400°F

2. Bring a Dutch oven of water to a boil. Cook noodles until barely tender, about 2 minutes less than package directions. Drain, rinse and set aside. 

3. Heat oil in the pot over medium heat. Add carrots, celery, onion and garlic and cook until beginning to soften, about 5 minutes. Add chicken and cook until no longer pink on the outside, 5 to 7 minutes. Whisk cornstarch and milk in a medium bowl; add to the pot along with salt. Bring to a boil over medium-high heat, stirring often, until bubbling and thick enough to coat the back of a spoon, about 4 minutes. Remove from the heat and stir in hot sauce.

4. Spread the noodles in a 9 x 13 inch (or similar 3-quart) baking dish. Top with the chicken mixture; sprinkle with blue cheese.

5. Bake the casserole until it is bubbling, about 30 minutes. Let stand for 10 minutes before serving.

TIPS & NOTES

Make Ahead Tip:  In Step 2, cook the noodles 4 minutes less than the package directions. Prepare through Step 4, cover and refrigerate for 1 day. Let stand at room temperature for 30 minutes, then bake at 400°F for 45 minutes.

 
NUTRITION

Per Serving:

Nutrition Bonus:  Vitamin A (89% daily value), Calcium (28% dv), Magnesium (20% dv), Potassium (18% dv), Zinc (15 % dv). 

Carbohydrate Servings: 3

Exchanges: 2 starch, 1 vegetable, 1/2 low fat milk, 3 lean meat, 1 fat

 credit: EatingWell.com September/October 2010

Makes: 4 servings

Serving Size: 1 1/2 cups vegetables & 1 sausage

Active Time: 15 Minutes

Total Time: 45 Minutes

INGREDIENTS

1 20-ounce package cubed peeled butternut squash (see Tip)

1 pound Brussels spouts, trimmed and halved (or quartered if large)

1 large red onion, halved and thickly sliced (1/2-inch)

4 cloves garlic, minced

3 tablespoons extra-virgin olive oil

1 tablespoon chopped fresh rosemary or 1 teaspoon driend

1 tablespoon chopped fresh sage or 1 teaspoon dried

1/4 teaspoon salt

1/2 teaspoon ground pepper

4 links cooked chicken sausage (12 ounces)

PREPARATION

1. Preheat oven to 425°F.

2. Combine squash, Brussels sprouts, onion, garlic, oil, rosemary, sage, salt and pepper in a large bowl. Spread on a large rimmed baking sheet. Roast for 10 minutes.

3. Stir the vegetables and place sausages on the pan. Continue roasting, stirring once or twice, until the vegetables are tender, 20 to 25 minutes more.

TIPS & NOTES

Precut butternut squash is usually sold in a 20-ounce package of large cubes (5 cups of 1 to 2 inch pieces) or in a 16 ounce package of smaller diced squash (3 cups of 1/2 inch pieces). If you can only find the smaller cubes for the recipe, you'll need to buy two 16 ounce packages to have 5 total cups of squash and reduce the roasting time by 5 to 10 minutes. Or, you can prep your own cubes of squash from a whole, peeled and seeded butternut squash. 

NUTRITION

Per Serving:

 Bonus: Vitamin A (317% daily value), Vitamin C (201% dv), Potassium (28% dv), Folate (27% dv), Magnesium (19% dv), Iron (15% dv)

Carbohydrate Servings: 2

Exchanges: 1 starch, 2 1/2 vegetable, 1 1/2 lean meat, 2 fat

 credit: Eatingwell.com September/October 2015

Makes: 8 servings

Active Time: 30 Minutes

Total Time: 2 hours on High or 4 hours on Low

INGREDIENTS

1 large egg

1 15 to 16 ounce container part-skim ricotta

1 5-ounce package baby spinach, coarsely chopped

3 large or 4 small portobello mushroom caps, gills removed (see Tip), halved and thinly sliced

1 small zucchini, quartered lengthwise and thinly sliced

1 28-ounce can crushed tomatoes

1 28-ounce can diced tomatoes

3 cloves garlic, minced

pinch of crushed red pepper (optional)

15 whole-wheat lasagna noodles (about 12 ounces), uncooked

3 cups shredded part-skim mozzarella, divided

PREPARATION

1. Combine egg, ricotta, spinach, mushrooms, and zucchini in a large bowl.

2. Combine crushed and diced tomatoes and their juice, garlic, and crushed red pepper in a medium bowl.

3. Generously coat a 6-quart or larger slow cooker with cooking spray. Spread 1 1/2 cups of the tomato mixture in the slow cooker. Arrange 5 noodles over the sauce, overlapping them slightly and breaking into pieces to cover as much of the sauce as possible. Spread half of the ricotta-vegetable mixture over the noodles and firmly pat down, then spoon on 1 1/2 cups sauce ad sprinkle with 1 cup mozzarella. Repeat the layering one more time, starting with noodles. Top with a third layer of noodles. Evenly spread the remaining tomato sauce over the noodles. Set aside the remaining 1 cup mozzarella in the refrigerator.

4. Put the lid on the slow cooker and cook on High for 2 hours or on Low for 4 hours. Turn off the slow cooker, sprinkle the reserved mozzarella on the lasagna, cover and let stand for 10 minutes to melt the cheese.

TIPS & NOTES

Equipment: 6 quart (or larger) slow cooker.

Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray color. If you like, gently scrape the gills off with a spoon.

Tip: Add additional spices to your liking, oregano, basil, onion or onion seasoning, ENJOY! 

NUTRITION

 Bonus: Calcium & Vitamin A (56% daily value), Vitamin C (39% dv), Iron & Magnesium (26% dv), Zinc (25% dv), Potassium (24% dv), Potassium (24% dv), folate (18% dv)

Carbohydrate Servings: 3

Exchanges: 2 starch, 2 vegetable, 2 1/2 medium-fat meat

 credit: Eatingwell.com November/December 2011

Chicken turns this Greek-inspired salad into a substantial main course. Feel free to substitute other chopped fresh vegetables. Serve with pita bread or hummus

Makes: 4 servings, about 3 cups each

Active Time: 25 minutes

Total Time: 25 minutes

INGREDIENTS

1/3 cup red-wine vinegar

2 tablespoons extra-virgin olive oil

1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried

1 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

6 cups chopped romaine lettuce

2 1/2 cups chopped cooked chicken (about 12 ounces, see TIP)

2 medium tomatoes, chopped

1 medium cucumber, peeled, seeded and chopped

1/2 cup finely chopped red onion

1/2 cup sliced ripe black olives

1/2 cup crumbled feta cheese

PREPARATION

Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add letuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.

QUICK TIP!

Use leftover chicken or a store bought rotisserie chicken! 

NUTRITION

Per Serving: 

Vitamin A (140% daily value), Vitamin C (45% dv), Folate (31% dv), Potassium (19% dv), Calcium (15% dv)

Carbohydrate Servings: 1

Exchanges: 2 vegetables, 3 1/2 lean meat, 2 fat

Credit: EatingWell.Com July/August 2009

Makes: 10 servings

Active Time: 20 Minutes

Total Time: 2 hours and 20 minutes (including freezing time)

INGREDIENTS

CRUST

30 small gingersnap cookies (about 7.5 ounces)

2 tablespoons raisins

1 tablespoon canola oil

FILLING

1 cup canned pumpkin puree

1/3 cup packed brown sugar

1/2 teaspoon ground cinnamon

1/4 teaspoon ground ginger

1/4 teaspoon freshly grated nutmeg

2 pints (4 cups) frozen low-fat vanilla ice cream, softened (see Tip)

PREPARATION

1. Preheat oven to 350°F. Coat a 9 inch deep-dish pie pan with cooking spray.

2. To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepare pan.

3. Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.

4. To prepare filling: Combine pumpkin, sugar, cinnamon, ginger, and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours.

5. To serve: Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.

TIPS & NOTES

Make Ahead Tip: Cover and freeze the pie for up to 3 days.

Tip: To soften ice cream quickly, microwave on medium-low for 30 to 60 seconds.

 
NUTRITION

Per Serving:

Nutrition Bonus:  Vitamin A: 80% daily value

Carbohydrate Servings: 3

Exchanges: 3 other carbohydrate, 1 fat

 credit: Eating Well November/December 2007

Makes: 20 Servings

Active Time: 1 1/4 hours

Total Time: 3 hours

INGREDIENTS

CAKE

1 1/4 cups granulated sugar

1/3 cup canola oil

4 tablespoons unsalted butter, at room temperature

4 large eggs, at room temperature

2 cups whole-wheat pastry flour (see Tips) or all-purpose flour

1 cup cake flour

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 cup buttermilk

Zest and juice from 1 lemon

2 teaspoons vanilla extract

1/2 teaspoon almond extract

FROSTING & DECORATION

12 ounces reduced-fat cream cheese, at room temperature

1/2 cup confectioners' sugar plus 2 tablespoons, divided

3 tablespoons low-fat plain Greek yogurt

1/2 teaspoon vanilla extract

1 1/2 cups raspberries

1/2 cup blueberries

2 cups strawberries, sliced

PREPARATION

1. To prepare cake: Preheat oven to 350 degrees. Line the bottom of a 9x13 inch baking pan with parchment paper; coat the paper and sides of the pan with cooking spray

2. Beat granulated sugar, oil, and butter in a large mixing bowl with an electric mixer on medium speed until well combined. Beat in eggs, one at a time, until just incorporated.

3. Whisk whole-wheat (or all-purpose) flour, cake flour, baking powder, baking soda, and salt in a medium bowl. Combine buttermilk, lemon zest, lemon juice, 2 teaspoons vanilla and almond extract in a measuring cup. With the mixer on low speed, add the dry ingredients to the mixing bowl alternately with the buttermilk mixture, beating just until incorporated after each addition, scraping down the sides as necessary. Spread the batter in the prepared pan.

4. Bake until a toothpick inserted in the center comes out clean, 28 to 34 minutes. Let cool in the pan on a wire rack for 15 minutes. Turn out onto the rack and let cool completely, about 1 hour.

5. To prepare frosting: Beat cream cheese, 1/2 cup confectioners' sugar, yogurt, and 1/2 teaspoon vanilla in a mixing bowl until smooth.

6. To decorate: Invert the cake onto a platter. Spread the frosting over the top and sides.  Mark 3 horizontal lines for the white "stripes" and a rectangle in the upper left hand corner for the "blue rectangle." Gently pat the berries with a paper towel to dry. Make 3 "stripes" of raspberries on the marked lines. Place half of the blueberries in the "blue rectangle," leaving space between each berry. Sift the reaming 2 tablespoons confectioners' sugar over the raspberries and blueberries to make them white "stripes" and "stars." Fill the rest of the "blue rectangle" with the remaining blueberries. Place strawberries between the rows of raspberries as the red "stripes." 

TIPS & NOTES

Make Ahead Tip: Prepare frosting and refrigerate for up to 3 days. Let come to room temperature before using.

Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Available in large supermarkets and in natural-foods stores. Store in the freezer.

NUTRITION

Per Serving: 

Vitamin C (24% dv)

Carbohydrate Servings: 2

Exchanges: 1 starch, 1 other carbohydrate, 2 fat

Credit: EatingWell.Com July/August 2013