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Posts Tagged ‘Nutritional info’

Meatloaf is classic midwestern comfort food, one of America’s favorite dishes. I’ve heard it said that one should never eat anyone’s meatloaf except your mother’s. But, then again, not every mother makes great meatloaf. My mom made perfectly serviceable meatloaf, but the recipe is lost to posterity, which never seemed like a great tragedy, honestly.

I wasn’t really looking for a meatloaf recipe when, years ago, a friend enthusiastically shared this healthy version of the traditional dish. It’s moist and tasty, and hits those basic comfort food notes. While this meatloaf is not gourmet fare, we like it enough that it makes it into our family meal rotation with some regularity.  It has the benefit of being low fat, and having a good amount of vegetables in it, but in such small bits that even my persnickety 8 year old doesn’t mind.

I bet my mom would like it, too.

Turkey Meatloaf

Makes 2 loaves (each about 6 servings).

Ingredients:

1 cup onion

3/4 cup carrot

1/2 cup celery

1/2 cup red pepper

2 cloves garlic

2 1/2 lbs ground turkey (93% lean)

1 cup oats

1/3 cup ketchup

1 tsp salt

1 tsp pepper

1/4 tsp ground nutmeg

1/4 tsp ground cumin

1/4 tsp ground coriander

2 eggs (or 4 egg whites)

Directions:

Whirl onion, garlic, carrot, celery and bell pepper together in food processor until finely chopped.

Sauté vegetables in 2 tsp. canola oil until tender.   Set aside.

In large bowl combine remaining ingredients. Add cooled vegetables and mix well.

Grease 2 (9″x 5″) loaf pans.

Fill with meat mixture.

Bake at 350 degrees 30 minutes.

Top with mixture of 1/3 cup ketchup and 3 Tbsp. brown sugar.

Bake additional 30 minutes.

Nutrition Information, per serving:  192 calories, 8.6 g fat, (2.4 g sat fat), 100 mg cholesterol, 21 g protein, 356 mg sodium, 9 g carbs, 1.3 g fiber, 3.2 g sugar, 45.5 mg calcium.

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As I write this, I am madly packing for a family trip to Seattle and Vancouver.  One of the things I’ve learned about myself is that I like to come home to a clean house and refrigerator.  There’s nothing worse than arriving home, tired and hungry (because they don’t feed you anything on planes these days) to a dirty, messy house with spoiled food in the fridge.

So, last night, as I was doing the final load of laundry, I noticed several very ripe bananas in the fruit bowl on the counter.  “Hmmm…,” I think. ” Those are not going to make it.”  And so, because I’m a little bit crazy, I decide to make banana muffins at ten o’clock at night. The good news is that this recipe is tried and true, easy to put together and tastes great.  When you choose to bake the batter into muffins, rather than a loaf, you save a lot of time. An hour after I was originally inspired by those lonely browning bananas, I was putting the cooled muffins away for our breakfast.

Now, if I can just be equally inspired to dust and vacuum and clean the bathrooms, I’ll be in good shape!

Whole Wheat Banana Muffins

adapted from Sunset’s Book of Breads

Ingredients:

1/2 cup butter, melted

1 cup granulated sugar

2 eggs, lightly beaten

1 cup mashed banana (about 3 large or 4 small)

1 cup whole wheat flour

1 cup all-purpose flour

1/2 tsp. salt

1 tsp. baking soda

1/3 cup hot water

1/2 cup chocolate chips or chopped walnuts, optional

Directions:

Mix melted butter and sugar.  Add beaten eggs and mashed banana, blending until almost smooth (I like a few little banana lumps).  In a separate bowl, combine the flours, salt, and soda and mix thoroughly.  Add dry ingredients alternately with the water to the sugar/butter mixture.  Add nuts or chocolate chips, if desired.

Spoon batter into greased muffin tins, about 1/3 cup of batter per muffin.  (My yield was 15-16 muffins.) Alternately, you may scrape all the batter into a 9×5 inch loaf pan to make one loaf.

Bake at 325 degrees for 25 minutes for muffins, or 70 minutes for a loaf.  Check for doneness by lightly touching the tops of the muffins to see if they spring back just a bit.  You don’t want to overbake them!  You can test the loaf with a toothpick or wooden skewer.  It should come out clean when the banana bread is done.  Let cool in pan for 10 minutes, then turn out onto a rack to cool completely.

Nutritional info per muffin:

Calories: 192, Fat: 7.7 grams, Cholesterol: 36.5 grams, Protein: 3 grams, Sodium: 173 mg, Carbohydrate 29.1 grams, Fiber 1.6 grams, Sugar: 15 grams, Calcium: 9 mg

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I love Sunday mornings.  Sleep a little late, make a pot of good strong black tea, read the Sunday paper, and enjoy what we call in our family, “special breakfast.”  This usually involves things that are a bit more fuss and a bit more calories than we can swing on a weekday.  But that doesn’t mean that it has to be unhealthy.  These hearty pancakes are the perfect balance — full of flavor, while also surprisingly nutritious.

They are also incredibly versatile.  While these are great with a pat of butter and pure Vermont maple syrup, I’ve also enjoyed them with yogurt and homemade applesauce, or an elegant topping of pears sautéed with a bit of butter, brown sugar and brandy.  They hold up well to chunks of banana or fresh berries.  If you want to incorporate fruit into the pancakes themselves, sprinkle it on the pools of pancake batter as soon as you put it on the griddle.  Once you flip the pancake, the juicy goodness will be sealed in.  Finally, they freeze well for those weekday mornings when you or the kids need just a little bit more to get you started than that bowl of cereal…

Ingredients:

1 cup whole wheat flour

1/3 cup oats

1/3 cup yellow cornmeal

1/3 cup all purpose flour

2 teaspoons baking powder

1/4 teaspoon baking soda

1/4 teaspoon salt

2 cups buttermilk, 1% lowfat

2 large eggs

2 tablespoons butter, melted

2 tablespoons mild-flavored (light) molasses

Directions:

Mix dry ingredients in medium bowl to blend. Whisk buttermilk, eggs, 2 tablespoons melted butter and molasses together. Add dry ingredients; mix just until blended. Heat griddle or heavy large skillet over medium heat and spray with Pam or other cooking spray.  Working in batches, drop 1/4 cup batter onto griddle for each pancake. Cook until brown, about 3 minutes per side. Serve with pure maple syrup (I prefer Grade B for a more pronounced “maple-y” flavor).  Makes about 20 4″ pancakes.

Nutritional information, estimated per pancake :

Calories 75, Fat 2.0 g (Sat Fat: 1 g), Cholesterol 14.6 mg, Protein 2.8 g, Sodium 120.3 mg, Carbohydrate 12 g, Fiber 1.2 g, Sugar 2.3 g, Calcium: 71.9 mg

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Don’t you just love how recipes migrate and evolve?  This recipe came to me from a “mom friend,” Pat, who first had this “Tortilla Soup” in the cafeteria of the hospital where she worked.  The chef generously shared the recipe, and Pat added the zucchini and pieces of chicken and passed it along to me.  I added more veggies and took out the cheese and tortillas, to lighten it up.  At this point, I had to rename it, because it wasn’t really tortilla soup any longer.  I called it Southwestern, but the truth is, it came from the Midwest to the Rocky Mountains and now to you, wherever you are…

This soup is a heartier, healthier version of traditional tortilla soup, loaded with veggies.  I love the combination of the lime and that jalepeño kick.  I serve it here with corn bread muffins.  You could garnish it with shredded cheddar cheese and some fried tortillas, if you want something that harkens back to the soup’s origins.

Ingredients:

2 quarts chicken stock

2 boneless, skinless chicken breasts (about 1 lb., total)

2 Tbsp. olive oil

1 medium onion, chopped

1 clove garlic, minced

4 stalks celery, chopped

2 carrots, peeled and diced

1 zucchini, diced

1 bell pepper, diced

1 can diced tomatoes

1 can kidney beans, rinsed and drained

1/4 cup kalamata olives, chopped

1/4 cup chopped green onion

8 oz. frozen corn

1 1/2 tsp chili powder

1/2 tsp cayenne

1/2 tsp cumin

1/4 cup chopped cilantro

1 jalepeño pepper, diced

Juice of one lime

Salt to taste

Directions:

In large soup pot, sautée onions,  garlic, celery, carrots, zucchini  and bell pepper in olive oil until onions are translucent.  Add stock.  Add tomatoes, beans,  olives, green onion, corn and spices.

In 1 tablespoon olive oil, sautee  diced chicken until cooked through.   Add to soup pot.

Simmer until ready to eat, the longer the better.  Finish with squeeze of lime  and salt to taste.  Sometimes I add a splash of white wine.

Serve with crushed tortilla chips, and shredded cheddar cheese on top.

Nutrition Information, estimated per 16 oz. bowl (without  chips or cheese):

Cal:  207, Fat: 4.3 g (Sat Fat: .5 g), Cholesterol: 26.3 g, Protein: 16.4 g, Sodium:  826.8 mg (+ added salt), Carbs:  26.5 g, Fiber: 5.8 g, Sugar: 6.9 g, Calcium : 55 mg

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