Macaroni and Cheese with Butternut Squash
Serves six
* 1 small butternut squash, peeled, seeded and cut into 1-inch cubes (about 3 cups)
* 1 cup homemade or low-sodium canned chicken stock, skimmed of fat
* 1 1/2 cups fat-free milk
* Pinch of freshly grated nutmeg
* Pinch of cayenne pepper
* 3/4 tsp. coarse salt
* Freshly ground black pepper
* 1 pound whole wheat macaroni, cooked to packaged directions
* 1 cup low-fat cheddar cheese, finely grated
* 4 tbsp. Parmesan cheese, finely grated
* 2 tbsp. whole-wheat breadcrumbs
* 1 tsp. olive oil
* Olive-oil cooking spray
* 1/2 cup part-skim ricotta cheese
Preheat oven to 375 F. Combine squash, stock and milk in a medium saucepan, and bring to a boil over medium-high heat. Reduce heat to medium-low. Simmer until squash is tender, about 20 minutes. Remove from heat. Mash contents of saucepan; stir in nutmeg, cayenne and salt, and season with black pepper. Transfer macaroni to a large bowl. Stir in squash mixture, cheddar, ricotta and two tablespoons Parmesan.
Lightly coat a nine-inch square baking dish (four inches deep) with cooking spray. Transfer noodle mixture to dish. In a small bowl, combine breadcrumbs, remaining two tablespoons Parmesan and oil; sprinkle evenly over noodle mixture. Cover with foil, and bake 20 minutes. Remove foil, and continue baking until lightly browned and crisp on top, 30 to 40 minutes more. Serve immediately.
Nutritional info per serving:
390 calories, 5 g fat, 68 g carbohydrates, 28 g protein, 512 mg sodium
Tomato Mozzarella Salad with Balsamic Reduction
serves 4
* 1 cup balsamic vinegar
* 1 clove garlic, crushed
* 1 head red leaf lettuce
* 4 tomatoes, sliced
* 2 balls of fresh mozzarella, sliced
* 1/4 small red onion, sliced
* 1/2 cup fresh raspberries
* 1/2 cup sliced black olives
* 2 teaspoons dried basil
* salt and black pepper to taste
* 2 tablespoons extra-virgin olive oil
Directions
1. Pour balsamic vinegar into a small saucepan, and add the crushed garlic; bring to a boil over medium-high heat. Reduce heat to medium-low, and simmer until the vinegar has reduced to 1/4 cup. Set aside, and cool to room temperature.
2. Divide the lettuce leaves among 4 salad plates. Arrange the tomato slices on top of the lettuce, then place the mozzarella on top of the tomatoes. Sprinkle the salads with the red onion, raspberries, and sliced black olives. Season with dried basil, salt, and pepper; drizzle with the olive oil and balsamic vinegar.
Calories: 489
* Total Fat: 33.5g
* Cholesterol: 89mg
* Sodium: 456mg
* Total Carbs: 22.3g
* Dietary Fiber: 4.3g
* Protein: 23g
Simple Sweet Potato Soup
This speedy soup can be made with any vegetable you choose, but sweet potato will give you a healthy dose of vitamins A & C.
* 1 medium sweet potato, scrubbed clean
* 1 cup low-sodium chicken broth
* 1-2 cloves of garlic, finely chopped
Pierce both ends of the sweet potato with a fork and microwave on high for three to four minutes. While the potato is cooking, put the chicken broth and garlic in a small saucepan, and bring to a simmer over medium heat. When the sweet potato is soft, slice it down the middle (carefully, as it will be very hot). Holding the potato with a potholder, use a spoon to scrape the flesh from each half. Stir the potato into the chicken stock, breaking it into pieces with the side of the spoon or a potato masher. Bring the soup to a boil and then simmer for two minutes, continuing to mash the mixture until smooth. Ladle into a bowl and season with salt and pepper to taste.
135 calories, 0 g fat, 29 g carbohydrates, 5 g protein, 420 mg sodium
Chicken & Broccoli Braid
* 2 cups diced, cooked chicken meat
* 1 cup fresh broccoli, chopped
* 1/2 cup red bell pepper, chopped
* 1 clove crushed garlic
* 1 cup shredded Cheddar cheese
* 1/2 cup mayonnaise
* 2 teaspoons dried dill weed
* 1/4 teaspoon salt
* 2 tablespoons slivered almonds
* 1/4 cup diced onion
* 2 (8 ounce) packages refrigerated crescent rolls
* 1 egg white, beaten
1. Preheat oven to 375 degrees F (190 degrees F).
2. In a large bowl, toss together chicken, broccoli, red bell pepper, garlic, Cheddar cheese, mayonnaise, dill weed, salt, almonds and onion.
3. Unroll crescent roll dough, and arrange flat on a medium baking sheet. Pinch together perforations to form a single sheet of dough. Using a knife or scissors, cut 1 inch wide strips in towards the center, starting on the long sides. There should be a solid strip about 3 inches wide down the center, with the cut strips forming a fringe down each side. Spread the chicken mixture along the center strip. Fold the side strips over chicken mixture, alternating strips from each side. Pinch or twist to seal.
4. Brush braided dough with the egg white. Bake in the preheated oven 25 to 28 minutes, or until golden brown.
Calories: 580 * Total Fat: 36.3g
* Cholesterol: 99mg * Sodium: 756mg
* Total Carbs: 36.3g
* Dietary Fiber: 3.5g * Protein: 26.7g
Recipe courtesy of Martha Stewart Living Omnimedia, Inc. Copyright © 2003. And AllRecipes.com
