Mini Mixed Berry Pies

Dietitian's tip: Berries, including strawberries and raspberries, are a good source of vitamin C and fiber. If you prefer other types of fruit, use chunks of fresh peaches and bananas in this recipe.

Serves 6

Ingredients

12 to 15 medium strawberries, sliced
3/4 cup raspberries
1/2 cup fat-free, sugar-free instant vanilla pudding made with fat-free milk
6 single-serve (tart-size) graham cracker pie crusts
6 tablespoons light whipped topping
6 mint leaves, for garnish

Directions

1.      In a small bowl, mix together the strawberries and raspberries.

2.      Spoon 4 teaspoons of the pudding into each pie crust.

3.      Add about 2 tablespoons of the strawberry-raspberry mix to each pie.

4.      Top the fruit with 1 tablespoon whipped topping.

5.      Garnish with mint leaves.

6.      Serve immediately or place in the refrigerator until ready to serve.

Nutritional Analysis

(per serving)

Serving size: 1 pie
Calories	165	Cholesterol	0 mg
Protein	2 g	Sodium	200 mg
Carbohydrate	28 g	Fiber	2 g
Total fat	7 g	Potassium	104 mg
Saturated fat	1.5 g	Calcium	34 mg
Monounsaturated fat	trace

 

Chicken Caesar Pitas

Dietitian's tip: Instead of using chicken from a can, you can grill boneless, skinless chicken breasts. Cube the grilled chicken and add to the recipe. To make it a meal, add a side of baked potato chips, carrot sticks, and sliced pineapple and bananas.

Serves 2

Ingredients

1 can (5 ounces) chunky white meat chicken packed in water, drained
3/4 cup chopped romaine lettuce
1 Roma tomato, chopped (about 3/4 cup)
1/4 cup grated fresh Parmesan cheese
1/3 cup fat-free Caesar dressing
1 whole-wheat pita bread, cut in half

Directions

1.      In a small bowl, add the chicken, lettuce, tomato, Parmesan cheese and Caesar dressing.

2.      Toss to mix evenly.

3.      Cover and place in the refrigerator for 10 minutes.

4.      Stuff the chicken mixture into the pita bread halves.

5.      Serve immediately.

Nutritional Analysis

(per serving)

Serving size: 1 pita half
Calories	219	Cholesterol	33 mg
Protein	18 g	Sodium	1,047 mg
Carbohydrate	24 g	Fiber	4 g
Total fat	5 g	Potassium	300 mg
Saturated fat	3 g	Calcium	143 mg
Monounsaturated fat	1 g

 

Island Chiller

Dietitian's tip: This tangy, refreshing drink is an excellent source of vitamin C and is also relatively low in calories. Using calcium-fortified orange juice adds 44 milligrams of calcium per serving.

Serves 16

Ingredients

2 packages (10 ounces each) frozen unsweetened strawberries
1 can (30 ounces) crushed pineapple with juice
3 cups orange juice
2 quarts carbonated water, chilled
16 fresh strawberries

Directions

1.      In a blender, combine the frozen strawberries, pineapple with juice and orange juice.

2.      Blend until smooth and frothy.

3.      Pour the strawberry mixture into ice cube trays and freeze.

4.      To serve, put 3 strawberry cubes into a tall glass and fill with 1/2 cup of the carbonated water.

5.      Wait until the mixture becomes slushy.

6.      Garnish with a strawberry and serve.

Nutritional Analysis

(per serving)

Calories	68	Cholesterol	0 mg
Protein	1 g	Sodium	6 mg
Carbohydrate	16 g	Fiber	1 g
Total fat	0 g	Potassium	103 mg
Saturated fat	0 g	Calcium	6 mg
Monounsaturated fat	0 g

 

Cranberry Spritzer

Dietitian's tip: Cranberry juice may help fight urinary tract infections because it contains compounds that help stop certain bacteria from attaching to the walls of the bladder and urinary tract.

Serves 10

Ingredients

1 quart reduced-calorie cranberry juice
1/2 cup fresh lemon juice
1 quart carbonated water
1/4 cup sugar
1 cup raspberry sherbet
10 lemon or lime wedges

Directions

1.      Refrigerate the cranberry juice, lemon juice and carbonated water until cold.

2.      In a large pitcher, mix together the cranberry juice, lemon juice, carbonated water, sugar and sherbet.

3.      Pour into tall chilled glasses and garnish with a lemon or lime wedge.

4.      Serve immediately.

Nutritional Analysis

(per serving)

Serving size: About 1 cup
Calories	63	Cholesterol	0 mg
Protein	trace	Sodium	21 mg
Carbohydrate	15 g	Fiber	0 g
Total fat	0 g	Potassium	41 mg
Saturated fat	0 g	Calcium	9 mg
Monounsaturated fat	0 g

 

Hummus

Dietitian's tip: Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.

MAKES 3 CUPS

Ingredients

2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
1 tablespoon extra-virgin olive oil
1/4 cup lemon juice
2 garlic cloves, minced
1/4 teaspoon cracked black pepper
1/4 teaspoon paprika
3 tablespoons tahini (sesame paste)
2 tablespoons chopped Italian flat-leaf parsley

Directions

1.      In a blender or food processor, add the garbanzos.

2.      Process to puree.

3.      Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley.

4.      Blend well.

5.      Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread.

6.      Serve immediately or cover and refrigerate until ready to serve.

Nutritional Analysis

(per serving)

Serving size: 2 tablespoons
Calories	48	Cholesterol	0 mg
Protein	2 g	Sodium	106 mg
Carbohydrate	6 g	Fiber	2 g
Total fat	2 g	Potassium	15 mg
Saturated fat	< 1 g	Calcium	15 mg
Monounsaturated fat	1 g

 

Pineapple Cream Cheese Pie with Berries

Dietitian's tip: Instead of a whipped cream pie, this dessert — similar to a tart — has more healthy fruit. If you prefer, you can use any type of fresh, unsweetened berries, such as strawberries, blueberries or blackberries.

Serves 8

Ingredients

• 8 ounces fat-free cream cheese, softened
• 2 tablespoons granulated sugar
• 1 prepared graham cracker crust, about 9 inches in diameter
• 1 can (16 ounces) unsweetened crushed pineapple, drained
• 1 pint raspberries, rinsed and drained

Directions

1.      In a small bowl, mix the softened cream cheese with the sugar.

2.      Gently spread over the graham cracker crust.

3.      Refrigerate until well chilled, about 2 hours.

4.      Just before serving, spread the crushed pineapple over the cream cheese.

5.      Add the raspberries.

6.      Cut the pie into 8 wedges and serve immediately.

 

Nutritional Analysis

(per serving)

 

Calories	176	Cholesterol	2 mg
Protein	5 g	Sodium	294 mg
Carbohydrate	24 g	Fiber	3 g
Total fat	5 g	Potassium	91 mg
Saturated fat	1 g	Calcium	60 mg
Monounsaturated fat	trace

 

The 10 Most Unhealthy Foods

The 10 Most Unhealthy Foods

Fruit Smoothies

Dietitian's tip: Orange juice is an excellent source of potassium, a mineral that helps to regulate blood pressure and cell function. If you want to substitute a banana instead of the orange juice, the potassium content is similar.

Serves 2

Ingredients

1 cup fat-free vanilla frozen yogurt
3/4 cup fat-free milk
1/4 cup frozen orange juice concentrate

Directions

In a blender, combine the frozen yogurt, milk and orange juice concentrate. Blend until smooth.

Pour into tall frost-chilled glasses and serve immediately.

Nutritional Analysis

(per serving)

 

Calories	160	Cholesterol	4 mg
Protein	10 g	Sodium	120 mg
Carbohydrate	30 g	Fiber	0.5 g
Total fat	trace	Potassium	700 mg
Saturated fat	trace	Calcium	323 mg
Monounsaturated fat	trace

 

French Country Chicken with Mushroom Sauce

Dietitian's tip: These boneless, skinless chicken breasts are sautéed and topped with a creamy mushroom sauce. Serve over whole-wheat spaghetti or fettuccini with a steamed broccoli-carrot blend on the side.

Serves 4

Ingredients

• 4 boneless, skinless chicken breasts, each 4 ounces
• 2 tablespoons olive oil
• 4 shallots, thinly sliced
• 1/4 pound mushrooms, thinly sliced
• 1 tablespoon all-purpose (plain) flour
• 1/4 cup white wine
• 1/2 cup low-sodium chicken stock
• 1 tablespoon fresh rosemary (or 1 teaspoon dried rosemary)
• 2 tablespoons chopped parsley

Directions

Place the chicken breasts between wax paper and pound with a mallet to flatten. Cut each piece in half lengthwise. Cover with plastic wrap and refrigerate until firm.

In a small frying pan, heat 1 tablespoon of the olive oil over medium heat. Add the shallots and sauté for about 3 minutes. Add the mushrooms and cook for 2 minutes more, stirring occasionally.

In a small bowl, whisk together the flour and wine until all the lumps are gone. Add the flour mixture to the shallots and mushrooms. Stir in the chicken stock and cook over medium-high heat. Stir until the sauce thickens, about 5 minutes. Remove from heat and add the rosemary.

In a large, nonstick skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chicken and sauté until no longer pink or until a thermometer inserted into the chicken reads 170 F, about 5 minutes.

To serve, transfer 2 chicken breast halves onto each plate. Spoon mushroom sauce over the chicken and garnish with parsley. Serve immediately.

Nutritional Analysis

(per serving)

Serving size: 2 chicken breast halves
Calories	239	Cholesterol	66 mg
Protein	28 g	Sodium	98 mg
Carbohydrate	6 g	Fiber	0.5 g
Total fat	9 g	Potassium	485 mg
Saturated fat	1 g	Calcium	30 mg