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You can
increase the amount of calcium in many foods by adding nonfat dry milk
to your casserole recipes or yeast bread recipes. Use nonfat plain yogurt
instead of sour cream. Try drinking fortified orange or apple juice. Use
calcium fortified pasta in salads, casseroles and meat and pasta dishes.
Sprinkle parmesan cheeses on pasta dishes, salads and casseroles.
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Tasty
Tower
- 1
cup non-fat flavored yogurt
- 1/4
cup raisins
- 1/4
cup crunchy cereal nuggets or low-fat granola cereal
- 1/2
cup berries (may use frozen)
Layer
1/2 yogurt, raisins, cereal or granola, 1/2 berries, remaining yogurt
and top with remaining berries. Makes 1 serving.
Calories,
476; Fat, 1 gm; Saturated Fat, 0 gm; Cholesterol, 0 mg; Fiber, 6
gm; Sodium, 322 mg; Calcium, 441 mg. |
Orange
Scream
- 1,
6 oz. can unsweetened frozen orange juice concentrate
- 2
cups skim milk
- 1
teaspoon vanilla
- 10
ice cubes
Mix
all ingredients in a blender until thick and foamy.
Serve
immediately. Makes 2 servings
Calories,
228; Fat, 1 gm; Saturated Fat, 0 gm; Cholesterol, 4 mg; Fiber, 1
gm; Sodium 129; Calcium, 329 mg. |
- 4
to 5 leeks (about 1 pound)
- 2
potatoes, peeled and quartered
- 1
cup thinly sliced celery
- 4
cups low sodium chicken stock
- 2
cups fat-free milk
- 1
tablespoon chopped fresh parsley
- White
pepper
Cut
off the root ends and green tops from the leeks. Halve the leeks
lengthwise, separate the layers and wash them thoroughly. Cut the
leeks into 1-inch pieces.
In
a large saucepan, combine the leeks, potatoes, celery and stock.
Bring to a boil, skimming off any scum. Reduce the heat and simmer,
uncovered, about 40 minutes, or until the vegetables are tender.
Cool the soup briefly, then puree in a blender or food processor
or mash to a coarse puree by hand.
Return
the soup to the saucepan, add the milk and reheat the soup just
until heated through; do not boil. Ladle the soup into bowls or
mugs and sprinkle with parsley and pepper.
Makes
4 servings.
Calories,
236; Fat, 3 gm; Saturated Fat, 1 gm; Cholesterol, 2 mg; Fiber, 3
gm; Sodium, 157 mg; Calcium, 249 mg.
Adapted
from The Wellness Lowfat Cookbook, University of California at Berkeley
For
more healthy recipes visit the Arizona Nutrition Network - http://cals.arizona.edu/maricopa/fcs/bb/recipes.html
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Vegetable
Cheese Quesadilla
- 2
flour tortillas
- 2
fresh plum tomatoes, sliced
- 1
red bell pepper, finely chopped
- 2
green onions, finely chopped
- 1
large carrot, grated
- 1/2
cup grated reduced fat Monterey Jack cheese
- 1/2
cup plain low fat yogurt
- 2
tablespoon salsa
- 1/2
cup chopped spinach
-
Heat
a medium-size nonstick skillet over medium heat. Place a tortilla
in the skillet and warm it 2 to 3 minutes. Turn the tortilla
in the skillet and place half of the tomatoes, bell pepper,
green onion and carrots on one half of the tortilla. Top the
vegetables with half of the cheese, yogurt, salsa and spinach.
Fold the tortilla over the filling and cook another 3 minutes,
or until the cheese melts.
-
Transfer
the quesadilla to a plate, cover it with foil to keep it warm
and make another quesadilla in the same fashion. Makes 2 servings.
-
Calories,
299; Fat, 9 gm; Saturated Fat, 5 gm; Cholesterol, 24 mg; Fiber,
6 gm; Sodium, 586 mg; Calcium, 449 mg.
-
Adapted
from The Wellness Lowfat Cookbook, University of California
at Berkeley
- For
more healthy recipes visit the Arizona Nutrition Network - http://cals.arizona.edu/maricopa/fcs/bb/recipes.html
|
Chicken
and Tortilla Casserole
- 10
corn tortillas
- 1
teaspoon acceptable vegetable oil
- 1
medium onion, chopped
- 2
cloves garlic, minced
- 14.5-ounce
can no-salt-added tomatillos, drained (or substitute tomatoes,
if desired)
- 2
cups low-sodium chicken broth
- 1
fresh jalapeno pepper, seeded and diced (about 1 tablespoon)
- 1/8
teaspoon black pepper
- Vegetable
oil spray
- 2
pounds boneless, skinless chicken breasts, cooked and cubed
- 1
cup shredded low-fat Monterey Jack cheese (about 8 ounces)
- 1/2
cup nonfat sour cream
-
Preheat
oven to 350 degrees F.
-
Cut
the tortillas into quarters and place them in a single layer
on an ungreased baking sheet. Bake for 10 minutes, or until
they are crisp. Set aside. (Baking helps to deepen the flavor
of the tortilla.) In a large skillet, heat the vegetable oil
over medium heat and saute the onion and garlic for 2 to 3 minutes,
or until tender. Place the tomatillos, broth, jalapeno, and
black pepper in a blender. Blend until smooth. Add this mixture
to the onion mixture and simmer, uncovered, for 15 minutes over
medium heat. Set aside. Spray a 9 x 13-inch baking dish lightly
with vegetable oil spray. Place half the tortilla quarters on
the bottom of the dish, followed by half the chicken, half the
tomatillo mixture, and half the cheese. Repeat layers. Bake,
uncovered, for 40 minutes. Remove from oven and spread sour
cream on top. Serve warm. Makes 8 servings.
-
Calories,
340; Fat, 11 gm; Saturated Fat, 5 gm; Cholesterol, 89 mg; Fiber,
3 gm; Sodium; 356 mg; Calcium, 352 mg.
- For
more healthy recipes visit the Arizona Nutrition Network - http://cals.arizona.edu/maricopa/fcs/bb/recipes.html
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