JUST RE-DO IT: New WQPT cooking show has a healthy twist
QUAD-CITY TIMES
Stacy Mitchell is a registered dietitian at the Bettendorf Hy-Vee Food Store, where her profession is making sure people eat the right foods.
“Healthy food doesn’t have to taste bad,” she said.
Cathy Norgard is the Club Room manager at the same store and has a natural curiosity about eating healthy.
“I’m like the pickiest eater alive,” she said.
Put them together, add some TV cameras and you have “Recipe Re-Do,” a new cooking series that premieres Thursday night on WQPT Ch. 24.
Part of the Quad-City PBS station’s drive to add more local programming, “Recipe Re-Do” fit the bill perfectly, said Lora Adams, WQPT’s chief development officer.
“Stacy is very passionate about people eating healthier by making these lifestyle changes. It’s not just a matter of ‘I’m going to exercise and I’m going to eat healthy,’ ” Adams said. “They have a lovely rapport because they work together all the time.”
The two have worked together for three years and at the recently remodeled Bettendorf Hy-Vee for the past year. Their talent, as well as the store’s second-floor Club Room — where the first six episodes were taped over two days in the spring — sold Adams on the idea.
“When I looked in, I thought it couldn’t get any more perfect for what we wanted to do, in terms of setting up space and lights and cameras and stuff,” Adams said.
Four to five recipes are created in each 30-minute episode, including one that gets children involved. (A future episode includes making a race car out of a baked potato, with a broccoli floret as the smoke and a cheese stick for a sidebar.)
Aside from cooking segments on local morning news shows, on KWQC-TV’s “Paula Sands Live” or the late Joanna Lund’s “Healthy Exchanges” specials, it may be the first local cooking show since WQPT aired “Dining In” during the late 1980s.
From the beginning, Adams, Mitchell and Norgard wanted to make sure “Recipe Re-Do” would not be just another cooking show.
“Healthy was a big part and being able to teach people was very important as well,” Adams said. “(Mitchell) made things simple. Nothing about what she is cooking should intimidate anyone.
“It’s remarkably simple and really, really tasty.”
Mitchell, 27, is a native of Panama in southwest Iowa. She worked for Hy-Vee as a cake decorator while getting her degree in nutrition from Iowa State University and has been employed by the Des Moines-based supermarket chain since 2000.
Norgard, 38, is a Davenport native who has worked for area Hy-Vee stores since 1991, starting out as a courtesy clerk.
“Recipe Re-Do” grew out of typical scenes in the Club Room, with Mitchell trying out a recipe and Norgard curious about what she’s making.
“She’s the brains of the thing and I’m trying to figure out how I can eat healthier,” Norgard said of what happens on and off camera.
“There’s a repartee that happens,” Adams said. “They’re comfortable with the other person.”
Both Mitchell and Norgard are fans of the Food Network, but they didn’t have a favorite cook or role model in mind while preparing for the show.
The two said they now view those national shows differently after being on camera themselves with one Hy-Vee employee who was used as a production assistant.
On a Food Network special, Mitchell said, “they showed the behind-the-scenes part of it and they had people helping them. Ours is way more work-intensive because we do everything,” Mitchell said.
“It was fun, but it was a lot of work.”
David Burke can be contacted at (563) 383-2400 or dburke@qctimes.com. Comment on this story at qctimes.com.
IF YOU WATCH
“Recipe Re-Do” airs at 6:30 p.m. Thursdays beginning this week on WQPT Ch. 24, repeating at noon on Fridays.
Each episode will have a theme. This week is appetizers; July 10, sweet treats; July 17, brunch; July 24, quick-fix meals; July 31, pizza night; Aug. 7, pasta.
Recipes and show information can be found on the Web at WQPT.org.
Re-Do RECIPES
Beany Dip
1 (15 oz.) can black soybeans
1 jar traditional hummus
1 jar organic salsa
Tortilla chips
1. Rinse the black soybeans from can.
2. Mix hummus, salsa and soybeans in a glass bowl and heat in the microwave for 1 minute (or in crock-pot); stir.
3. Serve with tortilla chips. (May also serve this dip cold.)
Daily nutritional values: 2% vitamin A, 4% vitamin C, 2% calcium, 4% iron
Serving size: 1/4 cup.
Nutrition information per serving: 60 calories, 3 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 190 milligrams sodium, 6 grams carbohydrates, 2 grams fiber, 1 gram sugar, 3 grams protein.
Almond-Flax Chicken
¾ cup chopped almonds
¼ cup steel-cut oats
1/3 cup flaxseed ground meal
1 teaspoon chicken seasoning
1 teaspoon Cajun seasoning
½ teaspoon garlic
½ teaspoon pepper
¼ teaspoon salt
8 (3 ounces each) chicken tenders, thawed
¼ cup flour
3 egg whites
1. Mix together almonds, oats, flaxseed, chicken seasoning, Cajun seasoning, garlic, pepper and salt in a flat container or plate, so you are able to bread the chicken in it.
2. Gently lay thawed chicken tenders in the flour, also dusting flour lightly over chicken. Dip chicken in egg whites.
3. Dip the chicken in breading mix, covering entire piece of chicken with breading mixture. Place in baking dish.
4. Bake chicken at 350 degrees for approximately 20 to 25 minutes or until chicken is fully done
Daily nutritional values: 0% vitamin A, 0% vitamin C, 2% calcium, 4% iron
Nutrition information per serving (one strip): 110 calories, 7 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligerms cholesterol, 190 milligrams sodium, 7 grams carbohydrates, 3 grams fiber, 1 gram sugar, 5 grams protein.
Nacho Sailboats
12 egg roll wrappers
1½ cups beany dip (1 jar salsa; 1 jar hummus; 1 can black soy beans — see recipe above)
24 tortilla chips
1. Preheat the oven to 350 degrees.
2. Spray a muffin tin with cooking spray.
3. Place one egg roll wrapper in each muffin cup. Wrap excess wrapper into the cup.
4. Bake for 10-15 minutes or until lightly brown.
5. Take baked wrappers out of muffin tin and cool for 10 minutes.
6. Place 2 tablespoons beany dip into each wrapper. Add tortilla chips to look like sails.
Serves 12.
Daily nutritional values: 0% vitamin A, 0% vitamin C, 2% calcium, 6% iron
Nutrition information per serving: calories: 120, carbohydrate: 22 grams, cholesterol: 5 milligrams, dietary fiber: 2 grams, fat: 2 grams, protein: 5 grams, saturated fat: 0 grams, sodium: 280 milligrams, sugar: 1 gram, trans fats: 0 grams
High-Fiber Cereal Bars
¼ cup peanut butter
1/3 cup brown rice syrup
2 tablespoons agave nectar
3 cups high-fiber cereal (10 grams of fiber or more per serving)
1 cup dehydrated strawberries (or fruit of your choice)
1. Spray 9-by-13-inch baking pan with nonstick cooking spray.
2. Place peanut butter, brown rice syrup and agave nectar in a microwave-safe bowl; heat for 1 minute.
3. Stir to combine all ingredients together. Add cereal and strawberries and stir well.
4. Place mixture in prepared pan. Spray hands with nonstick cooking spray and press mixture evenly into pan or use a wooden spoon.
5. Cover with plastic wrap and refrigerate until cool, about 30 minutes.
6. Cut into 12 bars.
Daily nutritional values: 0% vitamin A, 0% vitamin C, 2% calcium, 4% iron
Nutrition information per serving: Calories: 110, carbohydrate: 20 grams, cholesterol: 0 milligrams, dietary fiber: 4 grams, fat: 3 grams, protein: 9 grams, saturated fat: 0.5 grams, sodium: 50 milligrams, sugar: 9 grams, trans fats: 0 grams
Peanut Butter Quinoa Cookies
½ cup light butter, softened
1/3 cup brown sugar
½ teaspoon vanilla
2 eggs
½ cup peanut butter
1 cup quinoa flour
¾ cup Quinoa Flakes
1 teaspoon baking soda
¼ teaspoon salt
1. Preheat oven to 350 degrees.
2. Cream together butter, sugar and vanilla until light and fluffy.
3. Beat in eggs.
4. Add peanut butter and mix well.
5. Combine quinoa flour, flakes, baking soda and salt. Gradually stir into sugar mixture.
6. Drop by teaspoons about two inches apart on greased cookie sheet.
7. Bake 11 to 12 minutes or until light golden brown.
8. Let cookies stand on baking sheet 2 to 3 minutes before removing to a wire rack to cool.
Serves 60 (1 cookie each)
Daily nutritional values: 2% vitamin A, 0% vitamin C, 0% calcium, 2% iron
Nutrition information per serving: calories: 40, carbohydrate: 5 grams, cholesterol: 10 milligrams, dietary fiber: 1 gram, fat: 2 grams, protein: 1 gram, saturated fat: 0.5 grams, sodium: 55 milligrams, sugar: 3 grams, trans fats: 0 grams
Personal Pizza
2 tablespoons pizza sauce
1 whole-wheat pita bread
10 slices turkey pepperoni
¼ cup reduced-fat mozzarella cheese
1. Preheat oven to 375 degrees.
2. Spread pizza sauce on whole-wheat pita bread.
3. Place turkey pepperoni and reduced-fat cheese on top of sauce.
4. Bake for 10 to 12 minutes or until cheese melts.
Daily nutritional values: 10% vitamin A, 2% vitamin C, 40% calcium, 20% iron
Nutrition information per serving: calories: 380, carbohydrate: 47 grams, cholesterol: 55 milligrams, dietary fiber: 7 grams, fat: 10 grams, protein: 22 grams, saturated fat: 3.5 grams, sodium: 968 milligrams, sugar: 2 grams, trans fats: 0 grams.
Yogurt Yummies
Serves 6
¾ cup 100% juice
1 package gelatin
3 (6 ounces each) containers yogurt
1. Place juice in small bowl.
2. Slowly pour gelatin into juice while whipping.
3. Place juice/gelatin mix in saucepan and heat on medium heat until gelatin has completely dissolved (2 minutes).
4. Gently fold liquid mixture into yogurt.
5. Pour mixture into a 7-by-11-inch pan.
6. Cover and refrigerate for at least 90 minutes.
7. Once mixture has gelled, cut or use cookie cutters to make shapes of your choice.
Daily nutritional values: 0% vitamin A, 0% vitamin C, 10% calcium, 0% iron
Nutrition information per serving: calories: 110, carbohydrate: 21 grams, cholesterol: 5 milligrams, dietary fiber: 0 grams, fat: 1 gram, protein: 4 grams, saturated fat: 0.5 grams, sodium: 55 milligrams, sugar: 18 grams, trans fats: 0 grams
Chocolate Chip Oatmeal Cookies
Serves 72 (1 cookie each)
All you need:
½ cup light butter
½ cup no-sugar-added applesauce
½ cup ground flaxseed
½ cup brown sugar
½ cup white sugar
2 eggs
2 tablespoons water
2 teaspoons vanilla
1 1/2 cups flour
1 teaspoon baking soda
1 teaspoon salt
3 cups uncooked oatmeal
1 1/2 cups chocolate chips
1/2 cups chopped nuts (optional)
All you do:
1. Cream butter, applesauce and flaxseed.
2. Add brown sugar and white sugar gradually and cream well.
3. Beat in eggs until fluffy.
4. Stir in water and vanilla.
5. Sift together flour, baking soda and salt. Add to creamed mixture.
6. Add oatmeal, chocolate chips and nuts.
7. Drop from spoon onto greased baking sheet.
8. Bake at 375 degrees for 12 minutes. Remove to wire racks to cool.
Daily nutritional values: 2% vitamin A, 0% vitamin C, 0% calcium, 2% iron
Nutrition information per serving: calories 60, carbohydrate 10 grams, cholesterol: 10 milligrams, dietary fiber: 1 gram, fat: 2.5 grams, protein: 1 gram, saturated fat: 1 gram, sodium: 65 milligrams, sugar: 5 grams, trans fats: 0 grams
Sweet Potato Breakfast Casserole
Serves 6.
All you need:
1 cup shredded sweet potatoes (2 medium-sized sweet potatoes)
12 ounces turkey pepperoni
3 whole eggs
1 cup reduced-fat shredded cheddar cheese
All you do:
1. Preheat oven to 375 degrees. Grease an 8-by-8-inch pan.
2. Wash and peel sweet potatoes. Cut potatoes into 4 sections. Place sections of potato into food processor and shred.
3. Dice turkey pepperoni.
4. Sprinkle shredded sweet potatoes on bottom of prepared pan.
5. Beat eggs and pour over mixture in pan.
6. Add diced pepperoni.
7. Sprinkle cheese on top.
8. Bake for 20 to 30 minutes.
Daily nutritional values: 140% vitamin A, 10% vitamin C, 10% calcium, 10% iron
Nutrition information per serving: calories: 250, carbohydrate: 7 grams, cholesterol: 185 milligrams, dietary fiber: 1 gram, fat: 11 grams, protein: 25 grams, saturated fat: 4.5 grams, sodium: 1,300 milligrams, sugar: 2 grams, trans fats: 0 grams
Whole Wheat Cinnamon Rolls
Serves 12 (1 tablespoons of frosting per roll)
All you need:
1 loaf frozen whole wheat dough, thawed
1/3 cup light margarine spread (trans-fat free)
1/3 cup sugar
½ cup ground flaxseed
1/4 cup cinnamon
Frosting:
8 ounces reduced-fat cream cheese, softened
2 cups powdered sugar
½ cup water
All you do:
1. Place frozen dough out to thaw. Let rise until doubled.
2. On a floured surface, press dough into a 22-by-14-inch rectangle.
3. Melt margarine spread and brush onto dough.
4. In a small bowl, stir together sugar, flaxseed and cinnamon. Sprinkle mixture over dough.
5. Roll the dough up from the long side, jelly-roll style. Pinch to seal edge.
6. Cut dough crosswise into 12 rolls and place cut-side-down into a greased 9-by-13-inch baking pan.
7. Cover pan and let rolls rise for 2 to 3 hours or until doubled in size.
8. Bake at 350 degrees for 35 to 40 minutes. Let rolls cool to ice with frosting.
9. Frosting: With an electric mixer, beat softened cream cheese until fluffy. Add powdered sugar and water gradually, beating until mixture becomes smooth. Use 1 tablespoons of frosting on each roll.
Daily nutritional values: 2% vitamin A, 0% vitamin C, 4% calcium, 10% iron
Nutrition information per serving: calories: 255, carbohydrate: 45 grams, cholesterol: 10 milligrams, dietary fiber: 5 grams, fat: 6 grams, protein: 9 grams, saturated fat: 0.5 grams, sodium: 260 milligrams, sugar: 20, trans fats: 0 grams
Non-Alcoholic Pomegrante & Blueberry Mimosa
All you need:
4 cups 100%-pure pomegranate & blueberry juice
1 bottle (1 liter) sparkling water
1 cup frozen fruit (blueberries, cherries, red raspberries)
Sliced strawberry (for garnish)
All you do:
1. Pour juice and sparkling water into a pitcher and stir gently.
2. Instead of ice, add frozen fruit.
3. Garnish with sliced strawberry on the edge of a champagne flute.
Daily nutritional values: 0 vitamin A, 6% vitamin C, 0% calcium, 0 iron
Nutrition information per serving: calories: 7, carbohydrate: 18 grams, cholesterol: 0 milligrams, dietary fiber: 1 gram, fat: 0 grams, protein: 0 grams, saturated fat: 0 grams, sodium: 1 milligram, sugar: 16, trans fats: 0 grams
Teddy Bear French Toast
Serves 4.
All you need:
4 slices 100% multi-grain or 100% whole wheat bread
1 egg
¼ cup skim milk
blueberries for “eyes”
¼ cup agave nectar
Fresh fruit (for garnish)
All you do:
1. Cut out bear shapes using a cookie cutter from the whole wheat bread slices.
2. Combine egg and milk together.
3. Dip teddy bear shape in egg/milk mixture and place in skillet and heat.
4. When teddy bear toast is golden on both sides, remove and place on plate.
5. Use blueberries for eyes and drizzle agave nectar over top.
6. Garnish with fresh fruit.
Daily nutritional values: 2% vitamin A, 0% vitamin C, 6% calcium, 4% iron
Nutrition information per serving: calories: 100, carbohydrate: 18 grams, cholesterol: 55 milligrams, dietary fiber: 2 grams, fat: 1.5 grams, protein: 3 grams, saturated fat: 0 grams, sodium: 85 milligrams, sugar: 12 grams, trans fats: 0 grams
Sweet Potato Fries
Serves 2.
All you need:
1 whole (5-ounce) sweet potato, quartered lengthwise
2 teaspoons olive oil
½ teaspoon Cajun seasoning
Salt and pepper, to taste
All you do:
1. Preheat oven to 450 degrees.
2. Wash potatoes and cut into quarters lengthwise.
3. Place potato wedges on a nonstick baking pan.
4. Drizzle olive oil, Cajun seasoning, salt and pepper onto potato wedges.
5. Bake at 450 degrees for 20 minutes, turning once.
Daily nutritional values: 200% vitamin A, 2% vitamin C, 2% calcium, 2% iron
Nutrition information per serving: Calories: 100, carbohydrate: 14 grams, cholesterol: 0 milligrams, dietary fiber: 2 grams, fat: 4.5 grams, protein: 1 gram, saturated fat: 4.5 grams, sodium: 100 milligrams, sugar: 3 grams, trans fats: 0 grams
Kefir Milkshake
Serves 1
All you need:
1 cup kefir
1/4 cup nonfat milk
6 medium strawberries
All you do:
1. Combine kefir, milk and strawberries in a blender.
2. Blend until smooth.
Daily nutritional values: 6% vitamin A, 120% vitamin C, 40% calcium, 2% iron
Nutrition information per serving: calories: 230, carbohydrate: 36 grams, cholesterol: 10 milligrams, dietary fiber: 5 grams, fat: 2 grams, protein: 17 grams, saturated fat: 1.5 grams, sodium: 150 milligrams, sugar: 30 grams, trans fats: 0 grams
Walking Tacos
Serves 5.
All you need:
1 pound chicken breasts, diced
1 package dry taco seasoning
5 (100-calorie) tortilla chips, crushed in the bag and top of bag slit open
1 head lettuce, chopped
1 cup reduced-fat shredded taco cheese
1 cup salsa
All you do:
1. Brown diced chicken breasts.
2. Add taco seasoning to chicken.
3. Into each 100-calorie tortilla chip bag, add chicken, lettuce, cheese and salsa.
Daily nutritional values:
15% vitamin A, 15% vitamin C, 15% calcium, 6% iron
Nutrition information per serving:
290 calories, 9 grams fat, 2.5 grams saturated fat, 0 grams trans fat, 55 milligrams cholesterol, 960 milligrams sodium, 23 grams carbohydrates, 1 gram fiber, 5 grams sugar, 29 grams protein.
Taco Salad Bowl
All you need:
1 whole-wheat tortilla
All you do:
1. Preheat oven to 400 degrees.
2. Lightly grease the inside of small glass bowl.
3. Place tortilla inside bowl and brush with oil.
4. Bake for 5 to 9 minutes or until crisp and lightly browned.
5. Remove tortilla from bowl and cool.
6. Add taco ingredients listed in walking taco recipe, if not using the chip bag itself.
Potato Race Car
All you need:
1 small baked potato
2 mozzarella string cheese
1 slice lean ham
2 tablespoons ketchup
1 slice cheese
2 pine nuts
¼ cup broccoli
2 baby carrots
All you do:
1. In the center of the potato, make an opening lengthwise, large enough to place a string cheese into the slit.
2. Wrap ham around the other string cheese to look like a jacket.
3. Pull down parts of the string cheese (a quarter down from the top) to look like hair.
4. Pour ketchup into a small plastic bag. Cut a small tip in the corner of the bag and squeeze out ketchup for eyes and a smile for the face onto the ham slice.
5. Place the cheese/ham slice upright in the middle of the slit to become the race car driver.
5. Cut strips from the cheese slice. Use these to make a “number” (such as 1 or 7) for the “race car” on both sides of the potato (either side of the driver).
6. Use pine nuts for headlights (in front of the “driver”) and broccoli for exhaust smoke (at the rear of the “car.”)
7. Cut slices of carrots for wheels (4 at the base of the potato on each side) and steering wheel (in front of the driver).
Daily nutritional values: 80% vitamin A, 60% vitamin C, 60% calcium, 15% iron
Nutrition information per serving: Calories: 380, carbohydrate: 43 grams, cholesterol: 75 milligrams, dietary fiber: 5 grams, fat: 13 grams, protein: 25 grams, saturated fat: 8 grams, sodium: 1,100 milligrams, sugar: 5 grams, trans fats: 0 grams
Stuffed Pizza
Serves 5.
All you need:
l whole-wheat baguette (may use French loaf)
Olive oil (optional)
1/2 package soy sausage crumbles, thawed
1/2 cup tomato sauce
1/2 cup part-skim ricotta cheese
1/2 teaspoon oregano leaves
1/2 teaspoon garlic powder
1/4 cup Parmesan cheese
1/2 cup 2% reduced-fat shredded mozzarella cheese
Salt and pepper to taste
All you do:
1. Slice baguette in half lengthwise. Scrap out the majority of the bread so the crust remains.
2. Slightly drizzle with olive oil and broil for about 2 minutes until crispy. (You may prefer not to do this.)
3. Place thawed sausage in frying pan and cook till warm.
4. Combine tomato sauce, ricotta, oregano leaves and garlic powder in a small bowl.
5. Add cooked sausage to the sauce/cheese mixture and place in baguette.
6. Sprinkle with Parmesan and mozzarella cheeses.
7. Bake at 400 degrees for about 15 minutes.
Daily nutritional values:
8% vitamin A, 4% vitamin C, 30% calcium, 15% iron.
Nutrition information per serving: calories: 310, carbohydrate: 36 grams, cholesterol: 25 milligrams, dietary fiber: 3 grams, fat: 10 grams, protein: 20 grams, saturated fat: 5 grams, sodium: 840 milligrams, sugar: 14 grams
Fruit pizza
All you need:
1 light whole-grain English muffin
1 tablespoon whipped brown sugar cream cheese, divided
2 tablespoons fresh raspberries, divided
2 tablespoons fresh blueberries, divided
1 teaspoon agave nectar, divided
All you do:
1. Cut English muffin into halves and toast.
2. Spread whipped brown sugar cream cheese onto each muffin half.
3. Add fresh fruit. Drizzle with agave nectar.
Daily nutritional values: 2% vitamin A, 10% vitamin C, 2% calcium, 2% iron
Nutrition information per serving: calories: 170, carbohydrate: 34 grams, cholesterol: 10 milligrams, dietary fiber: 9 grams, fat: 4.5 grams, protein: 6 grams, saturated fat: 2 grams, sodium: 220 milligrams, sugar: 8 grams, trans fats: 0 grams
Pizza Wrap
Serves 1.
All you need:
1 tablespoon pizza sauce
1 whole-grain tortilla
1/4 cup shredded zucchini
1 mozzarella string cheese
All you do:
1. Preheat oven to 350 degrees.
2. Spread pizza sauce onto tortilla.
3. Top with shredded zucchini.
4. Place string cheese on one side of the tortilla and gently roll together.
5. Place on a baking sheet and bake for 10 to 15 minutes or until cheese melts.
Daily nutritional values: 10% vitamin A, 30% vitamin C, 25% calcium, 8% iron
Nutrition information per serving: calories: 220, carbohydrate: 38 grams, cholesterol: 15 milligrams, dietary fiber: 4 grams, fat: 7 grams, protein: 14 grams, saturated fat: 3.5 grams, sodium: 610 milligrams, sugar: 2 grams, trans fats: 0 grams
Baked Pasta
Serves 12.
All you need:
2 cups whole-wheat rotini pasta
2 egg whites
2 eggs
1/3 cup skim milk
1 cup shredded mozzarella cheese, divided
¾ teaspoon garlic powder
½ teaspoon salt
1 cup shredded zucchini
1 cup shredded carrots
1 large can (15 ounces) spaghetti sauce
2 cups diced cooked chicken breast
1½ teaspoons oregano
½ cup Parmesan cheese
All you do:
1. In a large saucepan, cook pasta according to package directions. Drain and cool.
2. Preheat oven to 400 degrees.
3. In large bowl, beat egg whites and eggs lightly.
4. Stir in milk, ½ cup mozzarella cheese, garlic powder and salt.
5. Add cooked pasta, zucchini and carrots and stir until combined.
6. Grease a 10.5-by-15.5-inch (jelly roll) pan and spread pasta mixture in pan. Bake for 15 minutes.
7. Remove from oven; reduce temperature to 350 degrees.
8. Spread spaghetti sauce evenly over pasta and top with chicken.
9. Sprinkle with oregano, remaining ½ cup mozzarella and Parmesan cheese.
10. Bake 30 minutes longer. Let stand 5 minutes before cutting.
Daily nutritional values: 35% vitamin A, 4% vitamin C, 15% calcium, 6% iron
Nutrition information per serving: Calories: 170, carbohydrate: 14 grams, cholesterol: 14 milligrams, dietary fiber: 4 grams, fat: 6 grams, protein: 15 grams, saturated fat: 2.5 grams, sodium: 410 milligrams, sugar: 4 grams, trans fats: 0 grams
Spaghetti Squash
Serves 4.
All you need:
1 spaghetti squash
¼ cup water
1 cup spaghetti sauce
¼ cup Parmesan cheese
All you do
1. Cut numerous slits into spaghetti squash and microwave for 2 to 3 minutes until skin is soft. Set aside to cool enough to be easily handled.
2. Cut squash in half lengthwise; remove seeds.
3. Place squash halves cut-sides-up in a microwave dish with water. Cover with plastic wrap and microwave on high for 10 to 12 minutes, depending on size of squash. Add more cooking time if necessary.
4. Preheat oven to 375 degrees.
5. Let squash stand covered for 5 minutes.
6. Pull a fork lengthwise through the flesh to separate it into long strands.
7. Toss with spaghetti sauce; top with Parmesan cheese.
8. Place in baking dish and bake for 15 minutes. Serve warm.
Reduced-Sodium Sauce
Serving size: ½ cup.
All you need:
1 (15 ounces) can diced fire-roasted garlic tomatoes
1(16 ounces) can no-salt-added tomato sauce
1 (8 ounces) can no-salt-added tomato paste
2 tablespoons Italian seasoning
1 teaspoon minced garlic
All you do:
1. Combine all the ingredients in a blender container and blend.
2. Once ingredients are blended, place mixture in a saucepan and heat.
Daily nutritional values: 20% vitamin A, 25% vitamin C, 4% calcium, 10% iron
Nutrition information per serving: calories: 50, carbohydrate: 11 grams, cholesterol: 0 milligrams, dietary fiber: 2 grams, fat: 0 grams, protein: 2 grams, saturated fat: 0 grams, sodium: 260 milligrams, sugar: 5 grams, trans fats: 0 grams