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October 22, 2006
Say CHEESE!
Most people do not meet their needs for calcium. On average, women consume about 1/3 of their recommended amount and men do somewhat better, getting in about 3/4 of what's recommended. Milk and milk products are the most calcium-rich foods in our diet. Try to include 3 lowfat dairy foods each day to reach your goal (1000 mg for those age 19-50, 1200 mg for ages 51 and older). Need some help? Here are three different recipes with 3 different types of cheese.
Corn and Sun-Dried Tomato Quesadilla with Smoked Mozzarella
1/4 teaspoon olive oil
2 (6-inch) corn tortillas
Cooking spray
1/3 cup fresh or frozen, thawed, corn kernels
1 tablespoon chopped red onion
1 1/2 teaspoons sun-dried tomato sprinkles
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/4 cup (1 ounce) shredded smoked mozzarella cheese
Pour oil onto one side of a tortilla. Place second tortilla over oiled side of first tortilla, and rub tortillas together to spread oil evenly over both tortillas.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add corn; cook 4 minutes or until lightly browned, stirring occasionally. Place corn in a bowl. Add onion, sun-dried tomato, salt, and pepper to pan; sauté 1 minute. Add to the corn mixture. Wipe pan with paper towels; recoat with cooking spray.
Heat pan over medium-high heat. Place one tortilla, oiled side down, in pan. Sprinkle 2 tablespoons cheese over tortilla; top with corn mixture. Sprinkle with remaining 2 tablespoons cheese; top with remaining tortilla, oiled side up. Cook 2 minutes on each side or until cheese melts and tortilla is crisp. Cut into 4 wedges.
Yield: 1 serving (serving size: 4 wedges)
NUTRITION PER SERVING
CALORIES 257(32% from fat); FAT 9.2g (sat 4.1g,mono 3.2g,poly 1.2g); PROTEIN 10.4g; CHOLESTEROL 22mg; CALCIUM 242mg; SODIUM 525mg; FIBER 4.6g; IRON 1.3mg; CARBOHYDRATE 36.6g
Roasted Chicken-Artichoke Calzones
1 (14-ounce) can artichoke hearts, drained and finely chopped
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
2 cups thinly sliced fresh spinach leaves
1 1/4 cups (5 ounces) shredded sharp provolone cheese
1 cup shredded cooked chicken breast (about 5 ounces)
1 teaspoon olive oil
2 teaspoons cornmeal
1 (13.8-ounce) can refrigerated pizza crust dough
Preheat oven to 425°.
Pat artichokes dry with paper towels. Combine artichokes, salt, pepper, and garlic in a large bowl. Add spinach, cheese, and chicken; toss gently to combine.
Brush oil over a baking sheet; sprinkle with cornmeal. Unroll dough onto prepared baking sheet; cut into 6 equal portions. Cover and let rest 5 minutes. Pat each portion into a 6 x 5-inch rectangle. Spoon 2/3 cup spinach mixture into center of each dough portion. Fold one corner of each dough portion over spinach mixture to form a triangle. Press edges together with fingers to seal. Bake at 425° for 12 minutes or until golden.
Yield: 6 servings (serving size: 1 calzone)
NUTRITION PER SERVING
CALORIES 347(30% from fat); FAT 11.6g (sat 4.6g,mono 0.9g,poly 0.3g); PROTEIN 21.6g; CHOLESTEROL 44mg; CALCIUM 222mg; SODIUM 940mg; FIBER 4.8g; IRON 3.2mg; CARBOHYDRATE 40.1g
Easy Greek Chicken Casserole
This easy one-dish meal is prepared and cooked in only one pot, saving you space and cleanup. You can decrease the sodium by using less anchovy paste or by replacing it with the olives.
1 tablespoon olive oil
2 cups chopped onion (about 1 large)
2 tablespoons dried thyme
1 to 2 teaspoons black pepper
10 garlic cloves, minced
6 cups (1/2-inch) cubed red potato (about 2 pounds)
2 cups (1-inch) cut green beans (about 1/2 pound)
1/4 cup water
2 tablespoons anchovy paste or finely chopped olives
2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
8 skinned, boned chicken thighs (about 1 pound)
1/2 cup (2 ounces) crumbled feta cheese
Preheat oven to 375°.
Heat olive oil in a large Dutch oven over medium heat. Add the onion, and sauté for 3 minutes. Add the thyme, pepper, and garlic; sauté 1 minute. Increase heat to medium-high. Add potato; sauté 8 minutes or until potato begins to brown. Stir in green beans, water, anchovy paste, and tomatoes. Remove mixture from heat. Nestle chicken thighs into potato mixture. Top with feta cheese. Cover and bake at 375° for 45 minutes.
Yield: 4 servings (serving size: 2 thighs and 2 cups potato mixture)
NUTRITION PER SERVING
CALORIES 488(23% from fat); FAT 12.6g (sat 4.2g,mono 4.9g,poly 2.1g); PROTEIN 34.5g; CHOLESTEROL 134mg; CALCIUM 250mg; SODIUM 775mg; FIBER 7.3g; IRON 7.8mg; CARBOHYDRATE 62g
Posted by Lisa at October 22, 2006 11:26 AM
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