Fresh fruits and veggies – carrots, berries, oranges, grapes and apple slices are just a few.
Pass on trans fats – found in cookies, pies, cakes and breads. Raise bad cholesterol.
Skip saturated fats – come from animal sources. Found in cheese, dairy products and baked goods.
Keep it low-sodium – check for sodium content, opt for lower salt content.
Watch drinks – drink water, coffee, soy milk, watch sodium and sugar content in beverages.
Look for baked chips and crackers, yogurts, nuts, protein and granola bars, and fresh fruits and vegetables.
FLAVORFUL MEAT LOAF
2 egg whites
1/2 c. 1% milk
3 slices whole wheat bread, torn into pieces
1/4 c. finely chopped onion
1/4 tsp. onion powder
1 tsp. Worcestershire sauce
1/4 tsp. pepper
1/4 tsp. garlic powder
1/4 tsp. ground mustard
1/4 tsp. rubbed sage
1 lb. lean ground beef
3 Tbsp. ketchup
In large bowl beat egg whites. Add milk and bread; let stand for five minutes. Stir in onion, Worcestershire sauce and seasonings. Crumble beef over mixture; mix well. Shape into loaf in an 11×7” baking pan coated with nonstick cooking spray. Bake, uncovered, at 350° for 35 minutes; drain. Spoon ketchup over meat loaf. Bake 10-20 minutes longer or until meat thermometer reads 160°. Let stand for 10 minutes before slicing.
GARLIC-CHIVE MASHED POTATOES
3 1/2 lbs. russet potatoes (about 5 large), peeled and quartered
1/8 tsp. paprika
3 garlic cloves, peeled
2 Tbsp. minced chives
1 1/2 c. (12 oz) fat-free sour cream
1 c. reduced-sodium chicken broth, warmed
1 tsp. salt
1/4 tsp. pepper
Place potatoes, garlic and paprika in large saucepan or Dutch oven; cover with water. Bring to boil. Reduce heat; cover and cook for 15-20 minutes or until potatoes are tender. Drain. In large mixing bowl, beat potatoes and garlic. Add sour cream, broth, chives, salt and pepper. Beat until smooth. Makes 10 servings.
CREAMY BROCCOLI CASSEROLE
2 (10 oz) pkgs. frozen chopped broccoli, thawed and drained 2 tsp. lemon juice
1/2 c. crushed seasoned stuffing
1 (10 3/4 oz) can reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
1 Tbsp. reduced-fat margarine, melted
1/4 c. shredded reduced-fat Cheddar cheese
Place broccoli in eight-inch square baking dish coated with nonstick cooking spray. Combine soup and lemon juice; pour over broccoli. Toss stuffing and margarine; sprinkle over soup mixture. Cover and bake at 350° for 25-30 minutes. Uncover; sprinkle with cheese. Bake five minutes longer or until cheese is melted. Makes seven servings.
BANANA SPLIT CHEESECAKE
1 (8 oz.) can unsweetened crushed pineapple, divided
2 medium firm bananas, sliced
1 (8”) reduced-fat graham cracker crust
1 (8 oz.) pkg. fat-free cream cheese
1 1/2 c. pineapple sherbet, softened
1 (1 oz.) sugar-free instant vanilla pudding mix
4 maraschino cherries, divided
1 (8 oz.) carton frozen reduced-fat whipped topping, thawed, divided
1 Tbsp. chocolate syrup
1 Tbsp. chopped pecans
1 Tbsp. caramel ice cream topping
Drain pineapple, reserving juice. In small bowl, combine bananas and 2 Tbsp. reserved juice; let stand for five minutes. Drain bananas, discarding juice. Arrange bananas over bottom of crust; set aside. In large mixing bowl beat cream cheese and two tablespoons reserved pineapple juice. Gradually beat in sherbet. Gradually beat in pudding mix; beat two minutes longer. Refrigerate 1/3 cup pineapple until serving; fold remaining pineapple into cream cheese mixture. Fold in two cups whipped topping; spread evenly over banana slices. Cover and freeze until firm. Remove from freezer 10-15 minutes before serving. Chop three maraschino cherries and pat dry; arrange cherries and reserved pineapple around edge of pie. Drizzle with chocolate syrup and caramel topping. Dollop remaining whipped topping onto center of pie. Sprinkle with pecans; top with remaining cherry.
MANDARIN ORANGE SALAD
2 c. boiling water
1 pint orange sherbet
2 small pkgs. orange gelatin
1-2 (8 oz. ) cans mandarin oranges, drained
Combine all ingredients and place in mold. Refrigerate until set. (Recipe from Brenda Jarvi)
(320) 573-2655 • e-mail: firstname.lastname@example.org