Stuffed Shells With Artichokes

Prep: 20 minutes
Cook: 55 minutes
Yield: 8 servings

24 jumbo pasta shells (6 oz)
1 tsp extra virgin olive oil
8 oz sliced mushrooms
1 can (14.5 oz) diced tomatoes
1 can (14 oz) artichoke hearts (packed in water), drained and coarsely chopped
1 pkg (10 oz) frozen spinach, thawed and squeezed dry
1 1/2 C 1% cottage cheese
2 med carrots, shredded
1/2 tsp dried thyme
1/8 tsp kosher salt
1/8 tsp freshly ground black pepper
1/2 C shredded reduced-fat mozzarella cheese

Preheat oven to 400 degrees F. Prepare pasta per package directions (reduce cooking time by 2 to 3 minutes).

Heat oil in large nonstick skillet over medium-high heat. Add mushrooms. Cover and cook, stirring occasionally, about 5 minutes. Add tomatoes (with juice) and artichokes. Cover and simmer 4 minutes.

Combine remaining ingredients except mozzarella in large bowl. Fill shells with mixture and place in a baking dish. Pour sauce over top. Cover loosely with foil and bake 20 minutes. Sprinkle with cheese and bake uncovered 10 minutes or until bubbly.

Tips and Tricks
I used more shells and filled each with slightly less filling. I also omitted the mushrooms from the sauce.
Make It Healthier
Omit salt.
How Kids Can Help
Measure ingredients. Mix filling. Older kids can fill shells.
Recipe Source
adapted from Prevention magazine.

Nutrition Facts
one serving equals:
CALORIES
175.3 CAL
FAT
2.7 G
SATURATED FAT
1.1 G
CHOLESTEROL
5.5 MG
SODIUM
385.2 MG
CARBOHYDRATES
24.7 G
TOTAL SUGARS
4.7 G
DIETARY FIBER
2.8 G
PROTEIN
13.6 G

Zucchini Sticks With Marinara Sauce

Prep/Total Time: 45 minutes
Yield: 4 servings

1/4 cup olive oil, divided
2 lg egg whites
3/4 cup panko (Japanese bread crumbs)
3 Tbsp grated Parmesan cheese
1/4 tsp salt-free Italian seasoning mix
1/4 tsp salt
2 medium zucchini, cut into 1-inch wedges
1/2 cup warm marinara sauce

Brush baking pan with 1 Tbsp oil, or use 2 smaller pans brushed with 1/2 Tbsp oil each. Beat egg whites slightly in a bowl. In another bowl, combine bread crumbs, cheese, salt and Italian seasoning.

Dip zucchini in egg whites, then coat in bread crumb mixture. Arrange on baking sheet, close together but not touching. Drizzle with remaining oil.

Bake at 425 for 25-30 minutes or until zucchini is crisp and golden. Serve with marinara sauce.

Tips and Tricks
If using 2 pans, switch pan position in oven halfway though baking. For the Italian seasoning mix, try Herbal Salt Substitute.
Make It Healthier
Omit salt.
How Kids Can Help
Measure ingredients. Beat egg whites. Dip zucchini in egg/bread crumbs.
Recipe Source
Prevention magazine.

Roasted Garlic Spinach Dip

Prep/Total Time: 35 minutes
Yield: 8 servings

1 small head garlic
3 Tbsp olive oil, divided
1/4 cup milk
1/4 tsp hot sauce
8 oz cream cheese, cut into small chunks
salt to taste
10 oz frozen spinach, thawed and squeezed dry
crackers or veggies

Using a sharp knife, slice the top off the pointed end of the garlic, exposing the flesh. Remove the papery outer skin, but not all of the skin. Drizzle one Tbsp of olive oil over the garlic, wrap in foil and roast at 400 for 25-30 minutes. Unwrap and allow to cool.

Meanwhile, mix the milk, remaining olive oil, salt and hot sauce in a sauce pan and heat on low. Add the cream cheese and stir until melted.

Squeeze the soft garlic out of the skins and mash with a fork. Add the garlic and spinach to the saucepan. Stir to combine.

Serve warm with crackers or veggies.

Tips and Tricks
An entire head of garlic may seem like a lot, but it really isn't. Roasting mellows the flavor of the garlic, so it is still rich without being intense. I prefer to microwave my spinach to make sure any ice crystals are fully thawed. I also use a potato ricer to squeeze the spinach dry.
Make It Healthier
Omit the salt. Use reduced-fat cream cheese.
How Kids Can Help
Wrap garlic in foil. Mash cooled garlic with fork. Older kids can cut the cream cheese into chunks.
Recipe Source
original recipe

Turkey Meatballs

Prep/Total Time: 35 minutes
Yield: 6 servings

1 1/2 lb lean ground turkey
3/4 cup quick-cooking oats
1/2 cup finely chopped onion
1/2 cup tomato sauce
1 egg

Combine all ingredients and mix well. Shape into one-inch balls and bake in a single layer in a baking pan at 400 for about 20 minutes.

To serve, simmer in 1 1/2 to 2 cups of sauce, and serve over pasta.

Tips and Tricks
Make sure your ground turkey says extra lean on the label. Regular ground turkey includes the dark meat and is high in fat. These meatballs also freeze well.
Make It Healthier
Use all natural tomato sauce.
How Kids Can Help
Measure oats. Chop onion with food chopper.

Miniature Shepherd's Pies

Prep: 10 minutes
Cook: 20 minutes
Yield: 6 servings

1 pound ground beef
2-3 large green onions, thinly sliced
1 1/2 cups baby carrots, finely chopped
1 cup petite peas
2 cups beef broth
1 tablespoon corn starch
2 cups mashed potatoes

In a large pot, brown the ground beef. When almost finished, add the onions, carrots and peas. Stir and cook until veggies are tender, about 5 minutes. Sprinkle corn starch over meat mixture and stir to combine.

Add broth and stir. Bring to a boil; reduce heat and simmer until thickened, about 3 minutes.

Spoon meat mixture into muffin cups. Top with the mashed potatoes. Bake at 350 for twenty minutes or until bubbly and heated through.

Tips and Tricks
Substitute regular onions if you don't have green onions. I used my Pampered Chef food chopper to finely chop the carrots. You can also substitute other veggies. I used corn and I presteamed it in the microwave to save time. I also added some Kitchen Bouquet browning sauce to darken the gravy. I usually make my own mashed potatoes from scratch, but on hot or busy days, will use a pouch of instant flavored potatoes.
Make It Healthier
Use lean ground beef and rinse beef before adding broth. Use low sodium broth.
How Kids Can Help
Chop veggies with food chopper. Measure broth.

All Day Crock Pot Chicken

Yield: 6-8 Servings

Marinade:
2 cups chicken broth 2 tbsp brown sugar
2 tbsp frozen orange juice concentrate 2 cloves garlic, minced
1/4 teaspoon pepper dash ground allspice
1 can (6 ounces) tomato paste dash ground ginger
2 tablespoons soy sauce 1 tsp salt

Remaining ingredients:
6 chicken breast halves
6 to 8 ounces sliced mushrooms
2 tablespoons butter
1 can (11 ounces) mandarin oranges, drained
1 small bell pepper, green or red, seeded, cut in strips
1/4 teaspoon ground ginger
3 tablespoons cornstarch
1/4 cup cold milk
1/4 cup cold water

Combine marinade ingredients in a non-reactive container with lid or a large seal able food storage bag; blend well. Add the chicken to marinade; cover or close bag and refrigerate for 6 to 8 hours, or overnight. Place the marinated chicken in the slow cooker. Pot Add marinade to cover chicken. Sautee mushrooms in the butter, then add to chicken in slow cooker. Cover and cook on LOW for 5 to 6 hours. About 1 hour before done, add mandarin orange sections, green pepper and ginger; stir well. When done, mix together the cornstarch, milk and cold water, then gradually add into the slow cooker while stirring; cover and cook 15 minutes longer, until thickened.

Chilled Leek and Summer Squash Soup

Prep/Total Time: 20 minutes
Yield: 8 servings

6 tablespoons butter
2 leeks, washed and chopped
1 1/2 pounds yellow summer squash, chopped
1 cup heavy cream
Two 14.5-ounce cans chicken broth

In a large skillet, melt the butter over medium-high heat. Add the leeks and yellow squash and cook, stirring occasionally, until tender, about 10 minutes. Add the cream and bring to a boil. Remove from the heat and, using a blender, puree the mixture in 2 batches, adding one can of chicken broth to each batch. Stir the batches together and refrigerate until chilled.

Tips and Tricks
I'm not a fan of squash, but the leeks and broth in this recipe disguise the squash nicely. Another way to get veggies into your kids.
Make It Healthier
Use unsalted butter or trans-fat free spread.
How Kids Can Help
Measure ingredients. Press buttons on blender.

Chilled Cucumber Soup

Prep/Total Time: 10 minutes + chilling
Yield: 4 servings

2 medium cucumbers
2 cups buttermilk
1/2 cup reduced-fat sour cream
1-1/2 teaspoons sugar
1 teaspoon dill weed
1/2 teaspoon salt
1/8 teaspoon white pepper
2 green onions, chopped
Fresh dill, optional

Cut four thin slices of cucumber; set aside for garnish. Peel and finely chop remaining cucumbers. In a bowl, combine the buttermilk, sour cream, sugar, dill, salt, pepper, green onions and chopped cucumbers; mix well. Refrigerate for 4 hours or overnight. Garnish with cucumber slices and fresh dill if desired.

Tips and Tricks
This recipe is a great way to use up veggie garden bounty. I use powdered buttermilk and follow the directions to reconstitute it.
Make It Healthier
Omit salt.
How Kids Can Help
Peel cucumbers with veggie peeler. Measure and mix ingredients.

Spinach Enchiladas

Prep: 25 minutes

Cook: 35 minutes

Yield: 10 servings

1 carton (15 ounces) reduced-fat ricotta cheese
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1-1/2 cups (6 ounces) shredded reduced-fat Mexican cheese blend, divided

2 egg whites, lightly beaten
10 flour tortillas (8 inches)

1 tablespoon cornstarch
1 cup vegetable broth
1 bottle (7 ounces) mild green taco sauce
1/4 cup minced fresh cilantro
1 tablespoon lime juice
1/2 pound sliced fresh mushrooms
2 teaspoons canola oil


In a large bowl, combine the ricotta, spinach, 1 cup cheese and egg whites. Spoon down the center of each tortilla. Roll up and place seam side down in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray.

In a small saucepan, combine the cornstarch and broth until smooth. Stir in taco sauce. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in cilantro and lime juice. Pour over enchiladas. In a nonstick skillet, saute mushrooms in oil until tender; arrange evenly over enchiladas.

Cover and bake at 350° for 30-35 minutes or until heated through. Uncover; sprinkle with remaining cheese. Bake 5 minutes longer or until cheese is melted.

Tips and Tricks

Although this recipe was supposed to make 10 enchiladas, I filled the shells a little more generously and made 7. I also used dried cilantro. I use a potato ricer to squeeze the spinach dry.

Make It Healthier

Use part-skim ricotta. Use corn tortillas in place of flour. Use reduced-sodium or sodium-free broth.

How Kids Can Help

Squeeze spinach dry. Measure and mix filling. Roll up tortillas. Pour sauce over tortillas.

Suggested Sides

fat-free refried beans, Spanish Rice

Nutrition Facts

1 enchilada equals 271 calories, 10 g fat (3 g saturated fat), 22 mg cholesterol, 674 mg sodium, 32 g carbohydrate, 1 g fiber, 15 g protein

Diabetic Exchanges

2 starch, 1 lean meat, 1

Creamy Artichoke Bread

Prep: 30 minutes
Cook: 15 minutes
Yield: 12 servings

1 tube (11 ounces) refrigerated crusty French loaf
1 can (14 ounces) water-packed artichoke hearts, drained and chopped
1/2 cup seasoned bread crumbs
1/3 cup grated Parmesan cheese
1/3 cup reduced-fat mayonnaise
2 garlic cloves, minced
1 cup (4 ounces) shredded part-skim mozzarella cheese

Bake loaf according to package directions; cool. Cut bread in half lengthwise; place on an ungreased baking sheet.

In a bowl, combine the artichokes, bread crumbs, Parmesan cheese, mayonnaise and garlic; spread evenly over cut sides of bread. Sprinkle with mozzarella cheese.

Bake at 350° for 15-20 minutes or until cheese is melted. Slice and serve warm.

Tips and Tricks
I wasn't paying attention when I mixed my topping, so i accidentally dumped all the cheese in the bowl. So I omitted the Parmesan and added an extra tablespoon of mayo to make it creamy,
Make It Healthier
Serve on whole wheat bread. Use reduced-fat mayo.
How Kids Can Help
Measure ingredients and mix topping. Older kids can spread topping on bread. Sprinkle cheese.

Nutrition Facts
1 slice equals 151 calories, 5 g fat (2 g saturated fat), 10 mg cholesterol, 456 mg sodium, 18 g carbohydrate, 1 g fiber, 7 g protein
Diabetic Exchanges
1 starch, 1 fat

Cream Soup Mix

A lot of quick and easy recipes, or recipes for things to cook in a crockpot call for canned cream soup. Depending on the brand you buy, cream soups can pack a wallop when it comes to fat and sodium. For example, 1/2 cup of Campbell's condensed cream of chicken soup has 120 calories, 8 grams of fat (2.5 grams saturated fat) and 870 mg of sodium. The 98% fat-free version still contains 590 mg of sodium and the Healthy Request version has 460 mg.

If you're watching your fat or salt intake, or just don't have the storage space for canned goods, try this mix instead.



2 cups nonfat dry milk powder
3/4 cup cornstarch
1/4 cup reduced-sodium chicken bouillon granules
1 teaspoon onion powder
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon white pepper

In a small bowl, combine all ingredients. Store in an airtight container in a cool dry place for up to 1 year.

To use, whisk 1 1/4 cups water with 1/3 cup dry mix. Bring to a boil over medium heat, cook and stir for 20 minutes or until thickened. Use in place of one 10 3/4 oz can of condensed cream soup.

Nutrition Facts
1/3 cup mix equals 149 calories, 1 g fat (o sat. fat), 5 mg cholesterol, 168 mg sodium, 25 g carbohydrate, 0 g fiber, 10 g protein
Diabetic Exchanges
1 starch, 1 fat-free milk

Make And Freeze: Mexican Style Barbeque Beef

Prep To Freeze: 10 minutes or less
Time To Cook: 6-8 hours
Yield: 6 servings

4 pounds chuck roast, fat trimmed
1 tsp kosher salt
1 tsp ground black pepper
1 tablespoon olive oil
1 to 1 1/2 cups onion, sliced into rings
1 tsp chili powder
1 tsp cayenne pepper
1/2 tsp ground cumin
1 Tbsp dried chilies
1 1/2 tsp minced garlic

Place all ingredients into a large plastic bag. Seal, being sure to squeeze out excess air. Mix ingredients. Label and freeze flat. Use within two months.

To Cook: Thaw overnight in the refrigerator. Place contents of bag into a slow cooker. Cover and cook on low 6-8 hours. Shred meat with two forks, stir to mix seasonings. Serve on warm rolls or tortilla shells.

Tips and Tricks
Reduce the amount of cayenne pepper and dried chilies if you don't like spicy food. If the roast starts to look dry while cooking, add about 1/3 cup water. When thawing the meat, place the bag in a bowl in case of leakage.
Make It Healthier
Use lean meat. Omit salt.
How Kids Can Help
Measure spices. Mix ingredients once bag is sealed.

Make and Freeze: Chicken Casablanca

Prep To Freeze: 10 minutes
Prep To Cook: 30 minutes
Yield: 6 servings

1 package pita breads (6 total)
12 chicken tenderloins
1/2 cup chopped onion
1 cup chopped yellow, red and green sweet peppers
4 tablespoons olive oil
1/2 tsp pepper
2 tsp chopped garlic
1 Tbsp ground cumin
2 cups Greek style yogurt
2 tablespoons tahini
1/4 tsp red pepper flakes

In a large plastic bag, combine the chicken tenders, 2 Tbsp of olive oil, 1/4 tsp pepper, the garlic, cumin and red pepper flakes. Seal bag, squeeze air out and mix contents. In a large piece of foil, place the peppers and onions. Sprinkle with 1/4 tsp pepper, drizzle with remaining olive oil, and fold to seal. In a small plastic bag, combine the yogurt and tahini. Seal. Place foil packet, yogurt bag, chicken bag and pitas into another large plastic bag. Label and seal. Freeze flat for up to two months.

To Cook: Thaw in refrigerator overnight. In a small skillet, empty the contents of the foil packet and stir fry until cooked through. In another skillet, cook the chicken tenders until cooked through. Wrap pitas in foil and warm in oven if desired. To serve, top pitas with two chicken tenders, add pepper mixture and top with yogurt mixture.

Tips and Tricks
This dish can also be cooked on the grill. Place foil packet directly on grill grate. This dish also can be easily split into two. Find tahini in the international section of your grocery store. Use frozen, prechopped peppers to save time. If you don't have Greek style yogurt, use regular plain yogurt. Place the yogurt in a coffee filter, place the filter in a wire strainer, and suspend over a bowl to remove extra fluid.
Make It Healthier
Use extra virgin olive oil. Serve with whole wheat pitas.
How Kids Can Help
Kids can place peppers and spices into bags and foil packet. When cooking, kids can wrap the pitas in foil.

Make And Freeze: Three Cheese Potatoes

These easy and yummy potatoes are great alongside beef dishes, and leftovers go great with eggs for breakfast!

Prep To Freeze: 15 minutes
Prep/Total Time To Cook: 40 minutes
Yield: 6 servings

5 large potatoes, peeled
1/2-1 cup shredded cheddar cheese
1/2-1 cup shredded Parmesan cheese
1/2-1 cup shredded mozzarella cheese
pepper
1/2 cup milk (Please Note! The milk is only needed when you are ready to cook the dish!)

Using a box grater, grate the potatoes. Place on paper towels and pat until dry. Mix with shredded cheeses and season with pepper to taste.

Place into a gallon size freezer bag and seal, squeezing extra air out. Label bag, then place inside a second gallon size freezer bag and seal. Freeze flat for easier storage.

To Cook: Thaw overnight in the refrigerator. Add 1/2 cup milk to bag and mix contents. Pour contents into a greased baking pan and bake uncovered at 400 for 20 minutes. Stir potatoes, then bake an additional 20 minutes or until golden brown.

Tips and Tricks
Buy preshredded cheese if time is a factor. Block cheese that you shred yourself is cheaper.
Make It Healthier
Use skim or lowfat milk. Use reduced-fat cheddar and part-skim mozzarella.
How Kids Can Help
Older kids can grate the potatoes. Younger kids can stir in the cheeses.

Make And Freeze: Beef Roulade

Prep To Freeze: 15 minutes
Prep/Total Time To Cook: 60 minutes
Yield: 6 servings

1 1/2 pounds flank steak, pounded 1/2 inch thin
3 Tbsp garlic cream cheese
1/2 cup panko (Japanese bread crumbs)
1/2-1 cup frozen spinach, thawed and squeezed dry
1/2 cup sundried tomatoes
1/4 teaspoon black pepper
1/2 teaspoon garlic powder

Spread the flank steak out flat. Spread the cream cheese over the meat, then sprinkle the spinach, sundried tomatoes, panko, garlic powder and pepper over the cream cheese. Starting with a long side, roll the meat up and secure with cooking string.

Place into an aluminum baking pan and cover. Label and freeze. Use within 2 months.

To Cook: Thaw in refrigerator overnight. Roast at 400 for one hour. Let rest for ten minutes. Cut cooking string with kitchen shears, slice and serve.

Tips and Tricks
To minimize contamination with the raw meat, spread out plastic wrap underneath your meat. Position the cooking string on top of the plastic wrap, then place the steak on top. I use my potato ricer to easily squeeze the spinach dry.
Make It Healthier
Use low-fat cream cheese.
How Kids Can Help
Sprinkle spinach, panko and sundried tomatoes over meat.

Risotto-Style Chicken With Asparagus

This is another freezer meal from Let's Dish.

Prep To Freeze: 10 minutes
Prep/Total Time To Cook: 20 minutes
Yield: 6 servings

3 cups cooked chicken breast, cubed
1 cup instant rice
3 Tbsp chicken base
2 teaspoons minced garlic, or 2 cloves, finely chopped
1/4 to 1/2 tsp black pepper
2 Tbsp olive oil
1 cup fresh asparagus, chopped into 1/2 inch pieces
1 cup chopped red bell pepper
3/4 cup shredded Parmesan cheese
1 cup bacon, cooked and crumbled
4 ounces cream cheese (Let's Dish provided small packets like you might see at a bagel shop)

Place the chicken, rice, chicken base, garlic, pepper and olive oil into a gallon size freezer bag. Seal the bag, making sure to squeeze the air out. Mix the contents.

In another small bag (sandwich size), combine the asparagus, red bell pepper and cheese. Seal and mix.

Place the bacon in another sandwich bag and seal. If you are not using a premeasured packet of cream cheese, wrap the correct quantity in foil.

Place the chicken bag, the vegetable bag, the bacon bag, and the cream cheese into another gallon size freezer bag. Label and seal. Freeze flat for storage. Use within two months.

To Cook: Set the cream cheese out to soften while you cook the rice mixture. Place the frozen rice mixture into a skillet or wok. Add two cups water to the empty bag, shake it to remove any residue, then pour the water into the skillet. Reduce heat, cover and cook for 20 minutes or until rice is cooked. Stir cream cheese and contents of the vegetable bag into the rice mixture. Cook for 5 minutes or until cream cheese is melted and asparagus is tender. Sprinkle with bacon before serving.

Tips and Tricks
This recipe is easily divided into two meals, just cut the ingredients in half and make two sets of everything. If asparagus is not in season, substitute broccoli or green beans. The directions advise leaving the rice mixture frozen, but it was so solid, I let it sit out to thaw a little before cooking. Chicken base can be found with the chicken bouillon at the grocery store, but if you don't wish to use this, try a combination of chicken bouillon, cornstarch and parsley. To make this dish vegetarian, use vegetable base, and replace the chicken with sliced mushrooms and water chestnuts.
Make It Healthier
Use brown rice. Use fat-free or reduced-fat cream cheese.
How Kids Can Help
Kids can measure the water and sprinkle the bacon on top.

Nutrition Facts
one serving equals
Calories 358
Fat Cal. 127
Total Fat 14g
Sat. Fat 4.9g
Trans Fat 0g
Cholest. 72mg
Sodium 404mg
Total Carb 29.3g
Dietary Fiber 1.5g
Protein 28.4g

Coconut Curry Rice With Shrimp

Last week, I wrote a post on my family site about food preparation places like Let's Dish, at which you prepare and freeze 4, 8 or 12 meals. My husband and I had fun, and so far, we have eaten two of the meals we prepared. The food is tasty, so I decided to try and deconstruct the recipes so our readers can try them at home.

Prep To Freeze: 10 minutes
Prep/Total Time To Cook: 25 minutes
Yield: 6 servings

one pound peeled and deveined shrimp
one cup instant brown rice
one cup canned garbanzo beans, rinsed and drained
1 cup baby peas
1 cup baby corn
2-3 tablespoons vegetable base
1 cinnamon stick
3 TBSP dried chilies
1TBSP curry powder
1/2-1 cup shredded coconut
1/4 stick butter or margarine

In a gallon size freezer bag, combine all ingredients. Seal bag and turn to coat. Be sure to squeeze all the air out of the bag. Label with the date and contents, then place bag into another freezer bag. Freeze flat for easier storage.

To Cook: Place contents of bag into a skillet and add 1 1/2 cups water. Bring to a boil, then reduce heat, cover and simmer for 20 minutes, or until shrimp is cooked through and rice is tender.

Tips and Tricks
The amount of curry powder and chilies will depend on how spicy you like your food. Add more or less to customize the dish to suit your family's tastes. Vegetable base is usually found with the bouillon in major grocery stores, but you can try making your own with vegetable bouillon, dried parsley and cornstarch. If you don't have whole cinnamon sticks, add a dash of ground cinnamon. The instructions said to leave the dish frozen, but it was a huge, hard block, so I left it on the countertop for about half an hour to soften up. This dish makes a lot once the rice cooks up, so use either a very large skillet or a wok. Place the contents of the bag in the skillet, then add the water to the empty bag, so you use all the spices.
Make It Healthier
Use low sodium base or bouillon.
How Kids Can Help
Kids can add the rice mixture to the skillet and measure the water.

Nutrition Facts
One serving equals:
Calories 358
Fat Cal. 127
Total Fat 14g
Sat. Fat 4.9g
Trans Fat 0g
Cholest. 72mg
Sodium 404mg
Total Carb 29.3g
Dietary Fiber 1.5g
Protein 28.4g

Zuchini Tortellini Parmesean

Prep: 40 minutes
Yield: 4 Servings

1 package fresh or frozen cheese tortellini
1/2 lb lean ground beef
1/2 medium onion, finely chopped
2 cloves garlic, minced
1/2 tsp dried oregano
1 26 oz can spaghetti sauce
2 small zuchini
1/3 cup grated parmesean cheese

Cook pasta according to package directions; rinse and drain. While pasta is cooking, brown hamburger with onions, garlic and oregano in a large skillet, drain. Add spaghetti sauce & zuchini, cook 15 minutes or until thickened, stirring occasionally. Arrange half of pasta in a greased 2 quart microwaveable baking dish; top with half each of sauce & cheese. Repeat layers ending with cheese. Cover & microwave on high for 8 to 10 minutes or until heated through, rotating halfway through cooking time.

Tips & Tricks:
Ravioli or another filled pasta can be used in place of tortellini. Precrushed garlic or garlic powder can be used in place of garlic cloves. This recipe can be doubled & frozen, or can be made ahead, refrigerated & heated just before serving.

Black Bean Burritos

These tasty burritos have 6 grams of fiber each!

Prep: 20 minutes
Cook: 25 minutes
Yield: 8 servings

1 can (16 ounces) refried beans
1 can (15 ounces) black beans, rinsed and drained
1-1/2 cups salsa, divided
1 cup fresh broccoli florets, chopped
1 cup (4 ounces) shredded reduced-fat cheddar cheese, divided
1 small onion, finely chopped
2 teaspoons ground cumin
8 flour tortillas (8 inches), warmed

In a large bowl, combine the refried beans, black beans, 1 cup salsa, broccoli, 3/4 cup cheese, onion and cumin. Spoon down the center of each tortilla; roll up. Place seam side down in a baking dish coated with cooking spray.

Cover and bake at 350° for 20 minutes or until heated through. Uncover; top with remaining salsa and cheese. Bake 5 minutes longer or until cheese is melted.

Tips and Tricks
I used full fat cheddar cheese, but cut the total amount down. If you buy sharp cheddar, the more distinct flavor means you can use less overall without compromising your dish. I also used frozen broccoli. Try throwing in extra veggies, like sliced green peppers or halved cherry tomatoes.
Make It Healthier
Serve in whole grain tortillas. Use natural salsa.
How Kids Can Help
Older kids can grate the cheese. Younger kids can rinse the beans and stir the filling.

Nutrition Facts
1 burrito equals 305 calories, 7 g fat (3 g saturated fat), 15 mg cholesterol, 823 mg sodium, 45 g carbohydrate, 6 g fiber, 14 g protein. Diabetic Exchanges: 3 starch, 1 very lean meat, 1 vegetable, 1/2 fat

Avocado And Turkey Wraps

Prep/Total Time: 20 minutes
Yield: 4 servings

1 package (8 ounces) cream cheese, softened
2 tablespoons chopped jalapeno peppers
1 teaspoon pepper
1/4 teaspoon salt
4 flour tortillas (8 inches)
3/4 cup shredded lettuce
1/2 cup chopped tomato
10 ounces sliced deli smoked turkey
1 medium ripe avocado, peeled and chopped
1/4 cup chopped red onion

In a small bowl, combine the cream cheese, jalapenos, pepper and salt until blended; spread over one side of each tortilla. Layer with lettuce, tomato, turkey, avocado and onion. Roll up tightly. Serve immediately.

Tips and Tricks
I'm not a fan of jalapeno peppers, so I substituted a container of Philadelphia Light 'Garden Veggies' cream cheese. I also omitted the salt and onion. Make extras and wrap them in plastic wrap for lunch the next day.
Make It Healthier
Serve on whole grain tortillas. Omit salt. Use reduced-fat or fat-free cream cheese.
How Kids Can Help
Older kids can help peel the avocado. Younger kids can sprinkle salt and pepper and roll tortillas.

Nutrition Facts
1 serving (1 each) equals 509 calories, 32 g fat (14 g saturated fat), 88 mg cholesterol, 1,104 mg sodium, 33 g carbohydrate, 3 g fiber, 25 g protein