Finding and sorting through great-tasting recipes that are also healthful is not easy, even though there are thousands of them on the Internet. The following dishes have been tested and retested in our very own kitchens so that you can cook, enjoy and eat them with confidence.
100% Whole-Grain Blueberry-Banana Muffins
We experimented all day in the Diet Detective’s kitchen to get these muffins tasting great, with all-natural, healthful ingredients. When we were done, even our toughest taste-testers loved them.
Health Perks: Delicious 100% whole-grain muffins that are low in calories and packed with fiber, protein, potassium, magnesium and vitamin B-6.
What They Replace: Traditional blueberry muffins are 400 calories or more and have very little nutritional value.
Ingredients: 1 ½ cups 100% whole-grain flour, ½ cup 100% whole-grain oats, 2 teaspoons double-acting baking powder, 1 teaspoon baking soda, ½ teaspoon salt, 2 tablespoons skim milk, 2 egg whites slightly beaten, 2 teaspoons vanilla extract, 2 tablespoons vegetable oil, 2 tablespoons honey, 1 ½ cups frozen or fresh blueberries, 6 very ripe bananas.
Preparation: Heat oven to 350 degrees. Spray a 12-cup muffin tin with non-stick cooking spray, such as Pam, or line with muffin liners. Put rolled oats in a food processor and process until ground — about 10-20 seconds. Combine flour, oats, baking powder, baking soda and salt in a bowl. In a separate bowl, mash the banana and combine it with the blueberries, milk, egg whites, vanilla, oil and honey. Stir in flour mixture. Spoon into muffin cups until they’re about ¾ full. Bake 20-22 minutes or until golden brown. Makes 12 muffins.
Nutritional Analysis: (One 3-ounce muffin) 174 calories, 3.2g fat, 34g carbs, 4g protein, 4.6g fiber, 340mg sodium.
Serves: 12.
Cooking and Preparation Time: 45 minutes.
Healthy Chicken-Vegetable 100% Whole-Grain Lasagna
Wow. This is a real gift. Not only is it low in calories, it also tastes great and is even fun to make. If you have guests, they will hardly believe you made it yourself, much less that it’s actually healthful.
Health Perks: Again, low in calories, packed with fiber, protein, vitamin C (about 70% of daily needs), vitamin A, calcium, iron and the antioxidant lycopene.
What It Replaces: A serving of traditional lasagna can top 1,000 calories, and it doesn’t have as much fiber.
Ingredients: 1 ounce chopped dried porcini mushrooms, 1 tablespoon olive oil, ½ Vidalia onion (chopped), salt and pepper to taste, 4-5 cloves minced garlic, 2 cups sliced zucchini, 2 cups sliced yellow squash, cooking spray, 1 pound skinless and boneless chicken breast (sliced into tiny chunks), ½ cup white wine, 1 cup small broccoli florets, ½ cup liquid from mushrooms, 1 (28-ounce) can whole peeled tomatoes, drained and chopped, 6 ounces tomato paste, 9 strips of 100% whole-durum wheat lasagna (ready to cook, and make sure it says 100% “whole” durum wheat), 1 ¾ cups shredded, low-moisture, part-skim mozzarella cheese, 1 tablespoon grated Parmesan cheese.
Preparation:
1. Place dried mushrooms in a bowl and pour 1 ¼ cups boiling water over them. Make sure they are covered by the water, and let them sit for 15-20 minutes. Drain and reserve ½ cup of the liquid.
2. Heat the olive oil in large saucepan over medium-high heat. Add chopped onion, stir and add a pinch of salt. Sauté for 3 minutes. Add garlic and cook for 2 minutes. Add the zucchini and the squash and another pinch of salt. Spray the vegetable mix with cooking spray and cook for 8 minutes, stirring frequently. Move the vegetables to one side and add the chicken and a pinch of salt to the pan. Slowly mix the two and cook for about 5 minutes. Add the wine, increase the heat and boil until about ½ the liquid has evaporated. Add the broccoli, the mushrooms and their reserved liquid and another pinch of salt. Wait for ½ the liquid to evaporate again (approximately 5 minutes). Stir in the chopped tomatoes and the tomato paste. Cook about 10 minutes, until the mixture has thickened.
3. Heat oven to 400 degrees and lightly coat the bottom of a 19 x 13-inch baking dish with cooking spray. Spread a little tomato-veggie sauce on the bottom of the pan and top with 3 noodles placed side by side. Cover with 1/3 of the sauce, then 1/3 of the mozzarella cheese. Repeat the layering twice more, finishing with a layer of mozzarella. Sprinkle the Parmesan on top.
4. Cut a sheet of aluminum foil large enough to cover the pan and lightly coat one side with cooking spray. Cover the pan with the foil, sprayed-side down, and bake for 30 minutes. Remove from oven, remove foil and let stand 5 minutes before serving.
Nutritional Analysis: (8-ounce slice) 302 calories, 7.5g fat, 27g carbs, 27g protein, 5g fiber, 618mg sodium (assuming a total of 1 teaspoon salt).
Serves: 8.
Preparation and Cooking Time: 1 hour.
Guiltless Potato Fries
No, they’re not really fried, but they are just as good as fries.
Health Perks: High in potassium, fiber, vitamin C, protein, iron and magnesium.
What They Replace: French-fried potatoes, which have almost 500 calories per serving.
Ingredients: One medium baking potato (3 inches in diameter), cooking spray, onion powder, garlic power, onion flakes, salt, pepper and paprika to taste, 1 tablespoon flavored bread crumbs.
Preparation: Preheat oven to 450 degrees. Scrub the potato and slice into 8 pieces lengthwise. Cover a baking sheet with aluminum foil and spray the foil lightly with cooking spray. Place the potato slices on the tray. Mist with cooking spray. Sprinkle with onion powder, garlic powder, onion flakes, salt, pepper and paprika. Then sprinkle with bread crumbs. Coat once more with cooking spray. Bake 40 to 45 minutes, or until desired crispness. Spray a light coat of margarine spray on "fries" before serving.
Nutritional Analysis: (½ potato) 95.5 calories, 0.3g fat, 21g carbs, 2.65g protein, 2.5g fiber, 62.5mg sodium.
Serves: 2.
Preparation and Cooking Time: 50 minutes.
100% Whole-Grain Egg White French Toast
You might wonder how this could ever taste good — but it does. Plus, it’s quick to prepare and healthful on top of it all.
Health Perks: Low in calories, high in fiber.
What It Replaces: Traditional French toast that is high in calories and low in nutritional benefits.
Ingredients: 3 egg whites, 1 very ripe mashed banana, 2 tablespoons skim milk, dash of cinnamon, pinch of salt, cooking spray, 4 pieces 100% whole-grain bread (70-80 calories per slice), 2 tablespoons of natural jam or pure maple syrup.
Preparation: Place the egg whites in a bowl, add the skim milk, banana, cinnamon and salt and mix to combine. Spray a frying pan with cooking spray and heat it up. Dunk bread into the egg mixture and cook to desired doneness. Serve topped with the jam or maple syrup.
Nutritional Analysis: (2 slices) 224 calories, 2.25g fat, 41g carbs, 2.65g protein, 5.75g fiber, 246mg sodium. Add 80 calories for the jam or 105 calories for the maple syrup.
Preparation and Cooking Time: 15 minutes.
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CHARLES STUART PLATKIN is a nutrition and public health advocate, founder of DietDetective.com, the health and fitness network and author of The Diet Detective's Calorie Bargain Bible (Simon & Schuster, 2007). Copyright 2007 by Charles Stuart Platkin. All rights reserved. Sign up for the free Diet Detective newsletter and iTunes podcast at www.DietDetective.com.
