Healthy Living Tips

KEEPING THE "HEART" IN YOUR FAVORITE RECIPES

 February is Heart Month! 
Check out our healthy Valentine Dessert!! 

Berry-Topped Pudding Pie in Meringue-Nut Crust

pie crust
 

 

 

 

 

 

 

 


Recipe courtesy Alton Brown

Serves 8; 1 slice per serving

Ingredients
Canola or corn oil for pie pan
2 large egg whites
1/2 teaspoon vanilla extract
1/8 teaspoon cream of tartar
1/8 teaspoon salt
1/2 cup sugar
3/4 cup walnuts or pecans, finely chopped
1 small package fat-free, sugar-free instant lemon or vanilla pudding mix, prepared with 2 cups cold fat-free milk
12 ounces fresh berries or other fruit, sliced if needed
1/2 cup fat-free frozen whipped topping, thawed (optional)

Directions
Preheat the oven to 300°F. Pour a small amount of oil onto a paper towel and lightly wipe the bottom and side of an 8- or 9-inch pie pan.

In a large mixing bowl, using an electric mixer, beat the egg whites, vanilla, cream of tartar, and salt on medium speed until foamy. With the mixer still running, gradually add the sugar in a slow, steady stream, until stiff peaks form. (The peaks shouldn’t fold over when the beater is lifted.) Very gently fold in 1/2 cup of the nuts.  

Using a flexible spatula or rubber scraper, spread the meringue over the bottom and up the side of the pie pan and onto the lip of the pan, but not over the edge of the pan. Sprinkle the bottom of the pan with the remaining nuts.

Bake for 50 minutes, or until the meringue is firm and lightly browned. Transfer to a cooling rack and let cool completely, at least 2 hours.

Using the package directions, prepare the pudding. Spread over the cooled crust. Arrange the fruit decoratively over the pudding. Top with the whipped topping.

Note: In warm weather, meringues will get gummy after a few days, so it’s best to serve this dessert within 24 hours.

Dietary Exchanges: 1/2 fruit, 1 other carbohydrate, 1 1/2 fat

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Individual Three-Cheese and Vegetable Quiches


These veggie-studded crustless quiches are easy to make and reheat well. 
They are equally good for breakfast on the run or a leisurely brunch.

Serves 6; 1 quiche per serving

Cooking spray
1 teaspoon olive oil
1 cup chopped broccoli florets
1/2 cup shredded carrot
1/2 cup shredded zucchini
2 medium green onions, thinly sliced
1 1/2 cups egg substitute
1/2 cup fat-free half-and-half
1/4 cup shredded part-skim mozzarella cheese
1/4 cup shredded low-fat Cheddar cheese
2 tablespoons shredded or grated Parmesan cheese
1/2 teaspoon dried oregano, crumbled
1/8 teaspoon pepper

Preheat the oven to 350°F. Lightly spray a 6-cup muffin pan with cooking spray.

Heat a medium skillet over medium-high heat. Pour in the oil, swirling to coat the bottom. Cook the broccoli, carrot, zucchini, and green onions for 2 to 3 minutes, or until tender-crisp, stirring occasionally. Spoon into the muffin cups.

In a medium bowl, whisk together the remaining ingredients. Ladle into the muffin cups.

Bake for 25 to 28 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer the muffin pan to a cooling rack. Let the quiches cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiches. Serve warm. Refrigerate leftovers in an airtight container for up to five days. To reheat, put 2 quiches on a microwaveable plate and microwave, uncovered, on 100 percent power (high) for 1 to 1 1/2 minutes, or until warmed through.
 

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Garlic-Basil Halibut

Makes: 2 servings (about 5 ounces cooked fish) 
Start to Finish: 20 minutes

  • 12  ounces fresh or frozen halibut steaks (about 1-inch thick)
  • 2  tablespoons snipped fresh basil
  • 1  tablespoon melted butter
  • 1  clove garlic, minced
  • 1/8  teaspoon salt
  • 1/8  teaspoon ground black pepper

Directions

Thaw fish, if frozen; rinse and pat dry. If necessary, cut fish into 2 serving size pieces. In a small bowl combine basil, melted butter, garlic, salt, and black pepper. Brush mixture over both sides of halibut.

Place fish on the unheated rack of broiler pan. Broil 4 inches from heat for 8 to 12 minutes or until fish flakes easily when tested with fork, turning once.


 
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With a few changes, you can keep the heart in family favorites and add the health. Here's how:


Dairy Products
  • Cook with lowfat, fat free, nonfat dry, or evaporated fat free milk.
  • Bake or cook with 3 egg whites and 1 egg yolk, instead of 2 whole eggs. Or use 2 egg whites or ¼ cup of egg substitute, instead of 1 whole egg.
Spices and Flavorings
  • Use a variety of herbs and spices in place of salt, and choose low-sodium bouillon and broths.
Oils and Butter
  • Use cooking oil spray to lower fat and calories.
  • Use a small amount of vegetable oil, instead of lard, butter, or other fats that are hard at room temperature.
Meats and Poultry
  • Choose lean cuts of meat and remove any visible fat.
  • Remove skin from chicken and other poultry before cooking.
Sandwiches and Salads
  • Use fat free or lowfat dressing, yogurt, or mayonnaise.
  • For salad dressing, use equal parts water and vinegar, and half the oil.
Soups and Stews
  • Remove fat from homemade broths, soups, and stews by preparing them ahead and chilling them. Before reheating, lift the hardened fat off the surface.
Breads
  • Make muffins, quick breads, and biscuits by using no more than 1–2 Tbsp of fat for each cup of flour.
  • For muffins or quick breads, use 3 ripe, well-mashed bananas, instead of ½ cup butter or oil. Or, substitute a cup of applesauce for a cup of butter, margarine, oil, or shortening.
Desserts
  • Make a pie crust with only ½ cup margarine for every 2 cups flour. Use soft margarines (liquid or tub types).
  • For chocolate desserts, use 3 Tbsp of cocoa for every ounce of baking chocolate. If you need to replace the fat in chocolate, add up to 1 Tbsp of vegetable oil.
  • Make cakes and soft-drop cookies by using no more than 2 Tbsp of fat for each cup of flour.