Nutrition You Can Use!

Yield: 12

Serving Size: 1 frittata

Ingredients:

• 1 10-ounce bag of frozen chopped  broccoli, thawed
• 5 eggs
• ½ cup low-fat or fat-free milk
• 1 cup shredded reduced-fat cheddar cheese
• ¼ teaspoon salt ½ teaspoon black pepper

Directions:

1. Preheat oven to 375°F.
2. Squeeze excess liquid from broccoli in a colander, and drain well.
3. Whisk eggs, milk, salt and pepper together until well combined. Add in broccoli and cheese.
4. Spray a 12-cup muffin tin with nonstick cooking spray. Divide mixture evenly between cups.
5. Bake 20-25 minutes, or until fully cooked.

Tip: Try using leftover roasted broccoli instead of frozen.

Nutrition Information per Serving: Calories 67, Fat 4g, Protein 6g, Fiber 1g, Sodium 157mg, Carbohydrate 2g

Yield: 6 servings

Serving Size: 2 halves

Ingredients:

• 6 eggs, hard boiled and peeled
• 1½ teaspoons lime juice
• 3 tablespoons light mayo
• 1 teaspoon chopped parsley
• 2 cloves fresh garlic, minced
• 2 teaspoons ground cayenne pepper (or substitute paprika for less spice)
• 1 ripe avocado, peeled and pitted

Directions:

1. Cut eggs lengthwise and remove yolks. Set aside half the yolks in bowl and discard the others.
2. In a medium bowl, combine egg yolks, avocado, lime juice, mayo, half of the parsley, cayenne pepper, and garlic.
3. Spoon mixture into egg whites and garnish with other half of chopped parsley.

Nutrition Information per Serving: Calories 97, Fat 7g, Protein 5g, Carbohydrate 4g, Fiber 2g, Sodium 126mg

Yield: 6 servings

Serving size: 1 tortilla pizza

Ingredients:

• 1 can low-sodium, no-fat added refried beans
• 6 fajita-size whole-wheat tortillas
• ¾ cup reduced-fat shredded cheese
• 1 cup tomatoes, diced
• 1 cup corn (drained and rinsed if canned)
• 1 cup lettuce
• Optional: add cooked chicken or lean ground beef for more protein

Directions:

1. Preheat oven to 350°F.
2. Line two baking sheets with aluminum foil or spray with non-stick cooking spray.
3. Spread ¼ cup refried beans on each tortilla. Lay tortillas on prepared baking sheets so they do not touch.
4. Top with corn, tomatoes, and any other vegetables of your choice (such as diced onions or peppers).
5. Sprinkle each tortilla with 2 tablespoons of cheese.
6. Bake 15-20 minutes, until hot and crisp.
7. Cut into quarters, and top with lettuce.

Tip: Try serving with low-fat or fat-free sour cream or salsa. Add your favorite vegetables as extra toppings.

Nutrition Information per Serving: Calories 300, Fat 7g, Protein 25g, Carbohydrate 43g, Fiber 9g, Sodium 400mg

Yield: 6 servings

Ingredients:

• 32 ounce container low-fat vanilla yogurt
• 2 cups of fresh or frozen fruit, cut into bite size pieces (such as strawberries, blueberries, bananas, and mangoes)

Directions:

1. Line a large cookie sheet with parchment or wax paper.
2. Spread yogurt evenly on pan.
3. Sprinkle fruit over yogurt.
4. Freeze for 6 hours or until frozen solid. Break into pieces.

Tip: Try other flavors of low-fat yogurt, such as strawberry.

Nutrition Information per Serving: Calories 43, Fat 1g, Protein 2g, Carbohydrate 8g, Fiber 1g, Sodium 27mg

Yield: 4 servings

Serving size: 1 burger

Ingredients:

• 1 (15.5 ounce) can low-sodium black beans, rinsed and well-drained
• 1 large egg l½ cup cooked brown rice
• 2 green onions, green and white parts minced (about 1/4 cup)
• 2 tablespoons chopped fresh cilantro
• 1 clove garlic, peeled and minced
• ¼ teaspoon dried oregano or basil
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon vegetable oil
• 4 whole-wheat buns

Directions:

1. Add beans to a bowl and mash with a fork until chunky. Add the egg and mix well.
2. Add cooked rice, green onions, cilantro, garlic, oregano, salt, and pepper, and mix until well combined.
3. Divide the mixture into 4 portions and form each portion into a patty about ¾ to 1 inch thick. (If mixture is not thick enough to make patties, stir in 1 tablespoon flour.)
4. Place a large skillet on the stove on high heat. When the skillet is hot, add oil. Add burgers and cook 4 to 5 minutes per side until browned on both sides and heated throughout. Place on a whole-wheat bun.
5. Serve with your favorite toppings, such as lettuce, tomato, and low-fat cheese.

Nutrition Information per Serving: Calories 253, Fat 5g, Protein 12g, Fiber 10g, Sodium 483mg, Carbohydrate 43g

Yield: 6 servings

Serving size: 2 cups

Ingredients:

• 8 cups fresh baby spinach
• 2 cups fresh strawberries, sliced
• ¼ cup toasted, chopped nuts, such as pecans, walnuts, or almonds
• ½ cup reduced-fat crumbled feta
• ¼ - ½ cup balsamic vinaigrette (look for an option with less than 5g of fat and 400mg of sodium per 2 tablespoon serving)

Directions:

1. Place baby spinach in the bottom of a large bowl.
2. Top with strawberries, nuts, and feta.
3. Pour dressing over salad, toss to coat, and serve immediately.

Nutrition Information per Serving: Calories 105, Fat 4g, Protein 3g, Carbohydrate 19g, Fiber 2g, Sodium 374mg

Yield: 8 servings

Serving size: 1 ½ cups

Ingredients:

• 1 pound lean ground beef or turkey
• 2 cans no salt diced tomatoes (14.5 oz.)
• 1 can no salt tomato sauce (15 oz.)
• 16 ounces low-fat cottage cheese
• 1 cup low-fat mozzarella cheese
• 12 ounce bag whole wheat short-cut pasta, such as macaroni or shells
• 1 ½ teaspoon dried parsley
• 1 ½ teaspoon dried oregano
• 2 tablespoon dried Italian seasoning

Directions:

1. In large, deep skillet with lid, brown ground meat over medium high heat. Drain any leftover fat after cooking.
2. Add in tomatoes, tomato sauce, parsley, oregano, and Italian seasoning. Stir in 2 cups water. Heat until simmering.
3. Stir in uncooked pasta. Cover and cook over medium heat until noodles are soft. Stir occasionally to prevent sticking. Add ¼ cup water if it seems too dry to finish cooking pasta.
4. Stir in cottage cheese and mozzarella. Remove from heat and let stand 5 minutes.

Tip: Try adding spinach or zucchini.

Nutrition Information per Serving: Calories 272, Fat 8g, Protein 25g, Carbohydrate 24g, Fiber 3g, Sodium 462mg

Yield: 6 servings

Ingredients:

• 1 medium zucchini, diced
• 1 medium onion, diced
• 4 roma tomatoes, chopped
• 1 jalapeno pepper, minced (optional)
• 2 cloves garlic, minced l½ cup chopped fresh cilantro or parsley
• ½ teaspoon salt
• ¼ cup lime juice

Directions:

1. In a bowl, mix all ingredients together. Cover, and refrigerate for at least 30 minutes before serving.
2. Serve with baked tortilla chips.

Nutrition Information per Serving: Calories 41, Fat 0g, Protein 2g, Fiber 2g, Sodium 206mg, Carbohydrate 10g

Yield: 8 servings

Serving Size: ½ cup

Ingredients:

• Nonstick cooking spray
• 4 cups thinly sliced ripe peaches
• ½ cup old-fashioned oats
• ½ cup whole-wheat all-purpose flour
• 1 tablespoon cinnamon
• ¼ teaspoon salt
• ½ cup packed brown sugar
• ¼ cup margarine or butter, softened
• ¼ cup walnuts or pecans, chopped (optional)

Directions:

1. Preheat oven to 375° F.
2. Coat a 9x13 baking dish with cooking spray. Lay peaches in bottom of baking dish.
3. Mix butter, oats, flour, nuts, cinnamon, salt, and sugar together until crumbles form.
4. Sprinkle oat crumble over peaches. Bake for 40-50 minutes, or until peaches are soft.

Nutrition Information per Serving: Calories 134, Fat 6g, Protein 2g, Carbohydrate 19g, Fiber 3g, Sodium 74mg

Yield: 6 servings

Serving Size: 2 meatballs + ¾ cup sauce

Ingredients:

• 1 pound lean ground beef
• 2 cups cooked brown rice
• 1 egg
• 3 cups low-sodium spaghetti sauce
• 2 cups water

Directions:

1. In a mixing bowl, mix beef, rice, and egg together until combined.
2. Make 12 equal sized meatballs.
3. In a soup pot with a lid, add spaghetti sauce and water. Stir together until combined.
4. Gently place meatballs in spaghetti sauce. Cover with a lid, and cook over medium heat for 20-30 minutes, or until meatballs are fully cooked. (Use a meat thermometer to check that they reach 165°F.)
5. Serve with a side of your favorite vegetables, such as fresh green beans.

Nutrition Information per Serving: Calories 323, Fat 9g, Protein 20g, Carbohydrate 35g, Fiber 3g, Sodium 152mg

Yield: 16 servings

Serving: 1 slice (8 per loaf)

Ingredients:

• 3 ½ cups all-purpose flour
• 2 teaspoons baking powder
• 2 teaspoons baking soda l½ teaspoon salt
• 2 tablespoons cinnamon
• 3 eggs
• 1 can (15 ounces) pumpkin puree (not pie filling)
• ½ cup sugar
• ¾ cup applesauce
• 6 ounces (¾ cup) low-fat vanilla yogurt
• 1 cup raisins

Directions:

1. Preheat oven to 350 degrees. Coat two loaf pans with nonstick spray.
2. In large bowl, mix flour, baking powder, baking soda, salt, and cinnamon.
3. In separate bowl, mix eggs, pumpkin, sugar, applesauce, and vanilla yogurt. Add raisins, then stir into flour until just combined.
4. Split batter between loaf pans. Bake one hour or until a toothpick inserted into the center comes out clean.

Tip: Second loaf can be frozen.

Nutrition Information per Serving: Calories 192, Fat 1g, Protein 5g, Carbohydrate 41g, Fiber 3g, Sodium 315mg

Yield: 25 servings

Serving size: 2 balls

Ingredients:

• 1 can (15 ounces) great northern beans, drained and rinsed
• ⅓ cup honey 
• 1 tablespoon vanilla
• 1 ¼ cups peanut butter
• 1 cup quick cooking oats
• ½ cup mini semi-sweet chocolate chips
• ⅔ cup unsweetened coconut flakes

Directions:

1. Mash the great northern beans with a fork in a bowl until smooth.
2. Add the honey and vanilla. Stir.
3. Add peanut butter. Stir until blended.
4. Stir in the oats, coconut, and chocolate chips.
5. Wash hands. Use a tablespoon to scoop up some of the peanut butter mixture. Shape the mixture into balls (makes 50 balls).
6. Store leftover balls in an airtight container in the refrigerator.

Nutrition Information per Serving: Calories 170, Fat 9g, Protein 6g, Fiber 3g, Sodium 110mg, Carbohydrate 17g

Yield: 4 servings

Ingredients:

• 1 Tablespoon low-salt Cajun or Creole seasoning
• 4 catfish fillets
• 1 tablespoon margarine or butter
• 2 teaspoons chopped fresh parsley or dill

Directions:

1. Sprinkle seasoning on both sides of fish. Refrigerate 1 hour (if you have time.)
2. Melt margarine in large heavy skillet or griddle over high heat. Add fish and cook about 8 minutes, turning fish two or three times until thickest part of fish flakes.
3. Serve hot, garnished with chopped herbs and lemon.

Nutrition Information per Serving: Calories 173, Fat 11g, Protein 17g, Fiber 0g, Sodium 52mg, Carbohydrate 1g