Mushroom and Cheese Stuffed Acorn Squash

Mushroom and Cheese Stuffed Acorn Squash

Filling:
Sauteed mushrooms & chopped onion in butter or coconut oil, add to taste, parsley, basil, salt, pepper, a little Worcestershire sauce and garlic if you wish.
Cottage cheese (about 1.5 cups)

Directions: Halve & clean squash. Cook squash at 375 for 20 minutes face down in a baking dish with a little water or broth.  Drain squash, place right side up in baking pan, stuff, and bake 30 more minutes.

I made this for my family and it's a great meatless main course.  DH and teenage son were filled.  My girls and I liked it too!  Easy and delish!

Greek-Style Quinoa Salad

Prep/Total Time: 30 minutes + chilling
Yield: 10 servings

1 cup quinoa, rinsed
2 cups water
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1-1/2 cups (6 ounces) crumbled feta cheese
1 cup chopped tomatoes
3/4 cup canned black beans, rinsed and drained
1/2 cup chopped seeded peeled cucumber
1/2 cup sliced pepperoncinis
1/2 cup Greek olives, pitted and halved
3/4 cup reduced-fat Greek or Italian salad dressing, divided

In a small saucepan, bring quinoa and water to a boil. Reduce heat; cover and simmer for 12-15 minutes or until water is absorbed. Remove from the heat; fluff with a fork. Let stand for 10 minutes.

In a large bowl, combine the quinoa, spinach, cheese, tomatoes, beans, cucumber, pepperoncinis and olives. Pour 1/2 cup dressing over quinoa mixture and toss to coat. Cover and refrigerate for at least 1 hour.

Just before serving, drizzle remaining dressing over salad; toss to coat.

Tips and Tricks
I took a lot of liberties with this recipe because I realized at the last minute I was missing some ingredients. I omitted the spinach and pepperoncini, and used garbanzo beans in place of black beans. Try this recipe for Italian dressing.
Make It Healthier
Reduce amount of cheese. Use trans-fat free salad dressing.
How Kids Can Help
Rinse quinoa. Measure ingredients. Mix to coat.
Recipe Source
adapted from Healthy Cooking magazine

Nutrition Facts
One serving (3/4 cup) equals
calories:
184
Fat:
8 g
Saturated Fat:
2 g
Cholesterol:
9 mg
Sodium:
472 mg
Carbohydrate:
19 g
Fiber:
4 g
Protein:
7 g

Diabetic Exchanges
1-1/2 fat, 1 starch, 1 lean meat.

Bulgur With Broccolini, Lentils And Feta

Total Time: 25 minutes
Yield: 4 servings

1 cup bulgur
2 cups water
4 Tbsp lemon juice
4 oz feta cheese
8 Tbsp chopped fresh dill
4-5 cups broccolini, chopped
4 cloves garlic, minced
4 Tbsp olive oil
3 cups cooked lentils (canned, drained, or precooked)

Boil water and add bulgur, simmering for 15 minutes or until water is absorbed.

Remove from heat and add lentils, dill, lemon juice and feta. Mix well.

In a pan, heat oil and add garlic. Saute until tender, then add broccolini and saute until tender. Serve over bulgur.

Tips and Tricks
Broccolini is a small green veggie that is a cross between regular broccoli and Chinese broccoli. I was unable to find it at my local grocery store, so I just used regular, finely chopped broccoli. Dried lentils are usually cheaper than canned, but will need to be precooked according to package directions.
Make It Healthier
Reduce oil.
How Kids Can Help
Measure ingredients, use food chopper to chop broccolini.
Recipe Source
Writing: My Life

Polenta Flowers

Prep: 5 minutes
Cook: 10 minutes
Yield: 24 flowers

6-inch log refrigerated cooked polenta
olive oil
1/4 cup shredded Parmesan cheese
tomato sauce for dipping

Cut polenta into 24 slices and use cookie cutters to cut flower shapes from slices. Arrange on a parchment paper lined baking sheet, brush with olive oil and sprinkle with cheese. Bake at 450 for 10 minutes. Cool slightly and serve with tomato sauce.

Tips and Tricks
Rather than buying premade polenta, I bought a bag of dry polenta and followed the directions on the bag. This option takes longer, but is cheaper.
Make It Healthier
Use natural tomato sauce.
How Kids Can Help
Kids can cut the flower shapes out and sprinkle cheese.
Recipe Source
Parents magazine

Crunchy Fish Triangles

Prep: 5 minutes
Cook: 8-10 minutes
Yield: 4 servings

1/2 pound tilapia fillets, cut into 12 triangles
2 Tbsp milk
1/3 cup bread crumbs
1 Tbsp dry ranch salad dressing mix
olive oil

Mix bread crumbs with salad dressing mix. Pour milk into a separate bowl. Dip fish into milk, then into bread crumb mixture. Place on a baking sheet lined with parchment paper and drizzle with olive oil. Bake at 450 for 8-10 minutes or until fish flakes easily.

Tips and Tricks
Use any white fleshed fish. 450 always seems to hot for my oven, so I reduce the temperature and increase the cooking time. I also used Italian seasoned bread crumbs.
Make It Healthier
Use fat-free milk and trans-fat free bread crumbs.
How Kids Can Help
Mix bread crumbs and salad dressing mix. Older kids can coat fish.
Recipe Source
Parents magazine

Cheesy Drop Biscuits

Prep: 5 minutes
Cook: 10-12 minutes
Yield: 6-8 biscuits

2 cups flour
2 tsp baking powder
1 tsp salt
1/4 tsp baking soda
1/4 tsp garlic powder
1 cup cheddar cheese, grated
1/4 cup Parmesan cheese, grated
2/3 cup buttermilk
1/3 cup vegetable oil

Mix all dry ingredients together. Add wet ingredients and mix to combine. Dough will be slightly dry.

Form into biscuits and bake at 450 on a baking sheet coated with nonstick cooking spray for 10-12 minutes or until browned.

Tips and Tricks
I use powdered buttermilk because it lasts longer. Follow the directions on the label for reconstitution. Don't make the biscuits too large, or they will take longer to bake.
Make It Healthier
Substitute one cup of whole wheat flour in place of all-purpose flour.
How Kids Can Help
Older kids can probably make this entire recipe. Younger kids can measure ingredients and help mix dough.

Fresh Guacamole

Prep/Total Time: 5 minutes
Yield: 4 cups

4 Haas avocados, peeled and cubed
1 Tbsp lime juice
2 cups finely chopped Vidalia onion
1 large handful fresh cilantro, chopped
1 tsp hot sauce
salt and pepper to taste

Mix all ingredients in a bowl. Mash with a fork to desired consistency. Serve with tortilla chips.

Tips and Tricks
Cover with saran wrap tightly over the guacamole to prevent browning. If serving after refrigeration, stir before serving.
Make It Healthier
Omit salt.
How Kids Can Help
Older kids can peel and pit the avocados. Measure ingredients and mix.

Quick Lunch Burritos

This recipe was invented when my husband needed something to take for lunch. I dug around in our fridge and came up with this!

Prep/Total Time: 5 minutes
Yield: 2 servings

2 whole grain tortillas (1o inch)
1 can kidney beans, rinsed and drained
2 scallions, thinly sliced
1 cup frozen sweet corn, thawed and cooked
1 cup shredded cheddar cheese
sour cream, salsa, guacamole, optional

In a microwave safe dish, combine the beans, scallions and corn. Microwave 2-3 minutes or until heated through. Stir to combine.

Spoon one half of the mixture onto each tortilla. Top with salsa, sour cream and guacamole. Roll up.

Tips and Tricks
Substitute black beans if you don't like kidney beans. Heat tortillas slightly for ease in rolling. Try this version of Light Guacamole to go with the burrito! Add shredded chicken for a meat option.
Make It Healthier
Use reduced-fat cheese and low-fat sour cream.
How Kids Can Help
Rinse beans. Shred cheese. Roll tortilla.
Recipe Source
original

Lighter Garlic Mashed Potatoes

If you normally make mashed potatoes with heavy whipping cream, try this lighter version using buttermilk.

Prep: 15 minutes
Cook: 30 minutes
Yield: 8 servings

2 lb Yukon gold potatoes, peeled and cut into 2" pieces
3 lg cloves garlic, sliced
3/4 C low-fat (1%) buttermilk
1 tbsp butter
1/2 tsp salt
1/2 tsp freshly ground black pepper

Combine potatoes and garlic in medium pot with salted water to cover. Bring to a boil. Reduce heat to a simmer and cook until tender, about 20 minutes.

Warm buttermilk in small saucepan over medium-low heat.

Drain potatoes and garlic. Push through potato ricer or food mill into medium bowl or mash with potato masher.

Beat buttermilk into potatoes. Beat in butter, salt, and pepper.

Tips and Tricks
Yukon gold potatoes have a creamy and flavorful flesh, but you can use any variety of potato. For additional potassium, leave the skins on. Try using powdered buttermilk. It has to be reconstituted, but lasts longer in your pantry. Follow the directions on the label. I also heat the buttermilk in the microwave on reduced power instead of in a saucepan to save time. Rather than slicing the garlic, I crush the clove with the flat side of a chef's knife.
Make It Healthier
Omit salt.
How Kids Can Help
Older kids can use a veggie peeler to peel the potatoes. Measure buttermilk, salt and pepper.
Recipe Source
Prevention Magazine

Nutrition Facts
One serving equals:
CALORIES
117.3 CAL
FAT
1.7 G
SATURATED FAT
1 G
CHOLESTEROL
4.7 MG
SODIUM
176.6 MG
CARBOHYDRATES
21.6 G
TOTAL SUGARS
1.1 G
DIETARY FIBER
1.4 G
PROTEIN
3.5 G

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.

Linguine With Sundried Tomatoes

Prep: 20 minutes
Cook: 15 minutes
Yield: 4 servings

2 cups green peas or 1 cup peas and 1 cup edamame
1 pound linguine
6 Tbsp olive oil
6 cloves garlic, minced
2 shallots, peeled and minced
1 cup sundried tomatoes, coarsely chopped
1/2 cup chicken broth
salt and pepper to taste
parsley for garnish

Cook peas and edamame and drain. Cook pasta according to package directions.

In a pan, heat olive oil, garlic and shallots over low heat. Add broth, peas and sundried tomatoes and bring to a boil. Remove from the heat and toss with the pasta. Salt and pepper to taste and garnish with parsley.

Tips and Tricks
I used about half a pound of whole wheat spaghetti in place of the linguine. Use sundried tomatoes, not chopped in oil. I buy the kind in a foil package that can be refrigerated and I buy the prechopped kind to save time. I made this using the peas/edamame option. I also slightly decreased the oil and garlic.
Make It Healthier
Use whole wheat pasta and low-sodium broth.
How Kids Can Help
Measure ingredients. Older kids can use a garlic press.
Recipe Source
adapted from The Eat-Clean Diet Cookbook by Tosca Reno

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

Garlic-Butter Roasted Veggies

Prep: 10 minutes
Cook: 40-50 minutes
Yield: 5 servings

2 medium turnips, peeled and chopped into 1-inch pieces
2-3 medium carrots, peeled and chopped into 1-inch piece
2 medium potatoes, chopped
1 large green bell pepper, seeded and chopped
one small white onion, chopped
2 cloves garlic, minced
2 Tbsp butter
2 Tbsp olive oil
1/2 cup coarsely chopped fresh parsley
1/4 cup chopped fresh dill

Combine veggies in a baking dish and spread out evenly. Toss with olive oil and garlic and add butter to pan. Sprinkle herbs over vegetables.

Bake at 350 degrees for 40-50 minutes or until veggies are tender. Stir occasionally to coat with olive oil and butter. Add additional olive oil if mixture seems too dry.

Tips and Tricks
I used red potatoes, because the thinner skin means I didn't have to peel them. Omit or add additional vegetables to meet your families tastes.
Make It Healthier
Use unsalted butter or trans-fat free spread.
How Kids Can Help
Older kids can peel the carrots and turnips. Younger kids can sprinkle the herbs.
Recipe Source
original recipe

Parmesan Crusted Tilapia

Prep/Total Time: 20 minutes
Yield: 4 servings

4 tilapia or salmon fillets
2 Tbsp olive oil
1 cup quick-cooking oats
3 Tbsp grated Parmesan cheese
1 tsp grated nutmeg

In a shallow bowl, combine oats, cheese and nutmeg. Coat fish fillets in olive oil and roll in the oats mixture. Bake at 350 for ten minutes per inch of thickness or until fish flakes easily.

Tips and Tricks
Use quick-cooking oats instead of old-fashioned oats, because they will stick to the fish better. Try using different spices in place of the nutmeg.
How Kids Can Help
Mix oats and spices. Coat the fish.

Mac And Cheese With Tomatoes And Celery

Another recipe from Giant Food consumer advisor Andrea Astrachan.

Prep/Total Time: 45 minutes
Yield: 6 servings

1 cup uncooked elbow macaroni
8 oz reduced-fat colby or cheddar cheese shredded
1 tbsp butter
1 1/4 cups low-fat milk
2 stalks celery, chopped
1 medium tomato, diced
1/2 small onion
1 tbsp flour
pepper

Cook macaroni according to package directions and drain. Put in a bowl with tomato and celery. In a medium saucepan, saute diced onion in butter until translucent. Stir in flour and black pepper. Add milk. Cook until slightly thickened and bubbly. Add cheese and stir until melted. Add macaroni mixture to cheese sauce and coat evenly. Transfer to a 9-inch pie plate. Bake at 350 for 25-30 minutes or until bubbly. Cool for about ten minutes before serving.

Tips and Tricks
Use whatever pasta you have on hand. Try different types of cheeses for different flavors. I omitted the celery.
Make It Healthier
Use trans-fat free spread or unsalted butter.
How Kids Can Help
Kids can shred the cheese or add ingredients to the pan.

Nutrition Facts
One serving equals 182 calories, 6 g total fat, 4 g sat fat, 10 mg cholesterol, 285 mg sodium, 19g carbs, 14g protein

Tex-Mex Frittata

Prep/Total Time: 20 minutes

Yield: 6 servings

SALSA

1 green onion, thinly sliced

1 cup cooked black beans

1/2 cup coarsely chopped cilantro

1 tbsp chopped pickled jalapenos

2 tsp red wine vinegar

1 tsp extra-virgin olive oil

FRITTATA

2 whole eggs

4 egg whites

pinches of dried oregano, sea salt and ground black pepper

1 tsp olive oil

1 tbsp finely chopped red onion

1 cup cooked corn

12 grape tomatoes, cut in half

To make salsa, combine green onions with beans, cilantro and jalapenos. Drizzle with vinegar and olive oil, then toss to mix. Let stand while preparing frittata.

In a bowl, whisk whole eggs with egg whites and seasonings. Coat or spray an oven-proof non-stick medium-sized skillet with olive oil and set over medium heat. Add red onion to skillet and cook for 2 minutes. Add corn and tomatoes, then eggs. Stir to evenly distribute ingredients. Cook just until bottom starts to become firm, 1 to 2 minutes, then bake in preheated 300 degree oven until center is set, 10 to 12 minutes

Tips and Tricks

I skipped the precooking of the onions and just mixed everything in one bowl and poured it into the skillet. I also used a larger pan, yielding a thinner frittata and adjusted cooking times accordingly. For the salsa, I used dried cilantro and left out the jalapenos.

Make It Healthier

Omit salt.

How Kids Can Help

Measure and dump spices. Pour eggs into pan.

Nutrition Facts

1.6 of frittata and 1/4 cup of salsa equals 115 calories, 3.5 g fat, 1 g saturated fat, 14 g carbs, 4 g fiber, 8 g protein, 86mg sodium, 62 mg cholesterol

Tomato Basil Soup

This amazingly easy soup gets its wonderful flavor from fresh basil.

Prep/Total Time: 40 minutes
Yield: 2 servings


1 medium onion, chopped
1 medium carrot, shredded
1-1/2 teaspoons butter
4 medium tomatoes, peeled and seeded
1/4 teaspoon sugar
1/4 teaspoon salt
1/8 teaspoon coarsely ground pepper
1/4 cup loosely packed fresh basil leaves
1 cup reduced-sodium chicken broth or vegetable broth


In a small saucepan, saute onion and carrot in butter until tender. Stir in the tomatoes, sugar, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Cool slightly. Transfer to a blender; add basil. Cover and process until smooth. Return to the pan; stir in broth and heat through.

Tips and Tricks
This easy recipe took me much less time than 40 minutes. Double or triple the recipe for larger crowds. The carrots in the soup will give it an orangy color. I used green onion in place of regular onion and used my food chopper to finely chop the carrot instead of shredding it. I also did not peel my tomatoes.
Make It Healthier
Omit salt.
How Kids Can Help
Chop carrots and onions with food chopper. Press buttons on blender.

Mexican Pizza

Prep/Total Time: 30 minutes
Yield: 8 slices

1 large onion
1 prebaked Italian bread shell crust (14 ounces)
1 can (16 ounces) refried beans
2 cups (8 ounces) shredded cheddar cheese
3 cups shredded lettuce
1 cup (4 ounces) shredded Mexican cheese blend
1/3 cup chopped seeded tomato
2 tablespoons sliced ripe olives
1/2 cup coarsely chopped ranch-flavored tortilla chips

Slice half of the onion and chop the rest; set aside. Place crust on an ungreased 12-in. pizza pan. Spread beans over crust to within 1/2 in. of edges. Top with cheddar cheese and sliced onion.

Bake at 450° for 10-12 minutes or until cheese is melted. Top with lettuce, Mexican cheese, chopped onion, tomato, olives and tortilla chips.

Tips and Tricks
I used green onions in place of the regular onion, skipped the Mexican blend cheese and used regular tortilla chips. I also found a tiny can of black olives at my local grocery store. My husband is the only one who likes them, so I placed them on his portion only.
Make It Healthier
Use thin-crust pizza crust. Use fat free refried beans. Use trans-fat free tortilla chips.
How Kids Can Help
Spread beans on crust. Top with cheese and other toppings.

Easy Baked Fish and Chips

Prep: 10 minutes
Cook: 35 minutes
Yield: 4 servings

2 large baking potatoes (1-1/2 lb.)
1/4 cup Italian salad dressing
1 pkt. Extra Crispy Seasoned Chicken Coating Mix, divided
4 haddock fillets (1 lb.)
1/4 cup mayonnaise

Cut each potato lengthwise into eight wedges; place in large bowl. Add Italian dressing; toss to coat. Add 1/4 cup of the coating mix; toss to coat. Place in single layer on baking sheet sprayed with cooking spray. Bake 20 min at 400 degrees.

Spread remaining coating mix onto large plate. Spread tops of fish fillets evenly with half of the mayo; press, mayo-side down, into coating mix on plate. Repeat with remaining mayo and coating mix on plate to coat remaining sides of fish fillets. Place on rack of broiler pan. Add to oven with potatoes.

Bake potatoes an additional 15 min. and bake fish 15 min. or until fish flakes easily with fork and potatoes are tender.

Tips and Tricks
I made this dish with tilapia and it turned out well. In place of the seasoned chicken coating (AKA Shake and Bake), I used my homemade Cornflake Coating For Chicken, which I already had made up. I also used homemade Italian salad dressing in place of storebought. To coat the fish evenly with mayo, I used a basting brush.
Make It Healthier
Use reduced-fat mayo and reduced-fat salad dressing.
How Kids Can Help
Kids can pour dressing and coating over potatoes. Older kids can brush mayo on fish and press into coating.