Have you ever been to Old Chicago? Well they have these DIVINE Sicilian Pizza Rolls there! However, living in a small little town, we have to drive over an hour to get to one. So, when we got a hankering for some of these delicious rolls, I scoured the web looking for a CopyCat recipe....well guess what?!? I found one.
You can follow the link to the recipe we used here or below I'm going to post the recipe & some AWESOME suggestions on how to make this a little more healthier!
First, the dough. We are poor college students with very little working space in our teeny tiny apartment so we simply used Pillsbury pizza dough. When we make this again & we have more room, we will use our Whole Wheat Pizza Dough recipe. This will increase the fiber and decrease the amount of refined grains in the recipe. So much healthier.
We also didn't have any yummy pizza vegetables on hand because grocery shopping day didn't come until today. However, some great vegetables to add to this would be mushrooms, bell peppers (any color!), onions, spinach, or any other vegetable!
One other great way to make this recipe healthier is to use a lean meat, make sure you aren't buying the high-fat kind of pepperoni, sausage, etc. If you can, choose turkey versions of these meats as it is healthier and a lean meat.
Now onto the recipe:
OLD CHICAGO SICILIAN PIZZA ROLLS
- Pizza dough (enough for 1 pizza) -The original blogger recommended not using Pillsbury tube pizza dough; however, we didn't have anything else, & we found no problems with it.
- 1 package pepperoni or other protein option
- Shredded Mozzarella or Pepper Jack Cheese
- 6 green onions, sliced
- Ranch dressing
- Your favorite marinara sauce for dipping
Preheat oven to 425.
Mix the dough according to the directions, (again, we used the pre-made Pillsbury) roll it out into a thin rectangle/oval and spread ranch dressing over the dough as you would pizza sauce.
Cover with cheese, pepperoni, and green onions & tightly roll into a long "tube".
*Note if you wish to cut after baking that is totally ok too. Right now, put it in the oven! Otherwise, keep reading for how to cut it & THEN bake it.
Slice into 2" pieces.
Place a pepperoni on the bottom of each roll (this helps and put them on a greased cookie sheet or baking dish. Top each roll with a little more cheese. Bake for 18-20 min at 425 (or until dough is golden brown).
Before serving, I sprinkle with garlic salt and parmesan cheese and serve spicy marinara sauce for dipping.
Enjoy!
Wednesday, February 20, 2013
Wednesday, October 24, 2012
Nutrition Guidelines to Fight Cancer
Hello Healthy Platers! We have a guest blogger today, who has done her research and is here to provide you with some information about nutrition and cancer. As some of you may know, October is National Breast Cancer Awareness month. Consider passing this information along to one of your friends or loved ones who is struggling with this disease. Thank you Jillian for sharing!
Nutrition Guidelines to Fight Cancer
Diet cannot cure cancer, but cancer patients can experience significant benefits from following nutritional guidelines that help fight the condition. The healthiest diet is a plant-based diet that focuses on fruits, vegetables, grains, legumes, and plant oils, not meat or dairy. Experts recommend this type of diet for people with all types of cancer, from mesothelioma cancer to breast cancer. A plant-based diet creates the "healthiest people on the planet," says Academy of Nutrition and Dietetics (formerly American Dietetic Association) spokeswoman Katherine Tallmadge. Although adopting a plant-based diet will not completely prevent or cure cancer, it does create a healthier body that is better able to fight cancer and increases the chances of conventional treatments working.
Fruits, Vegetables and Fiber
Cancer patients should eat a minimum of 5 cups of vegetables and fruits daily. Fruits and veggies are high in vitamins and minerals, but they also contain fiber. According to the Nutrition Journal, research showed that 5 servings of vegetables daily decreased the risk of cancer, particularly in older people.
Fiber is exclusive to plant foods. There are not animal products that contain even a little fiber. Fruits, vegetables, seeds, grains, nuts, and legumes all have some fiber. Whole grain products contain significantly more than refined wheat products.
Antioxidants
Another benefit of plant foods for cancer is that they contain antioxidants. Grains, nuts and produce all have antioxidants in varying degrees. Antioxidants include vitamins such as vitamin A, vitamin C and vitamin E. Some minerals, such as selenium, are also antioxidants, as are substances called flavonoids.
Antioxidants are useful for cancer patients because they can protect healthy cells from free radical damage. Free radicals are natural substances found in the body and that exist in the environment. These substances harm cells unless antioxidants neutralize them. More healthy cells means that a person is better able to fight cancerous cells. Antioxidants can also help prevent cancer.
Produce picked when they are completely ripe and have maximum color generally contain more flavonoids and thus are healthier. Vegetables cooked in small amounts of water retain more nutrients and are also more beneficial to cancer patients.
Omega-3s
Omega-3 fatty acids are nutrients linked to a healthy heart and may help protect against cancer, according to some animal studies. They generally boost health. Omega-3s include substances like DHA, EPA and alpha-linolenic acid.
Fish are a rich source for omega-s, but so are flax seeds. Flax seeds contain alpha-linolenic acid, plus fiber and lignans. Canola oil and walnuts are two more plant sources of omega-3s.
Dairy Substitutions
Instead of using an animal product like butter, people should use a healthy plant-based oil like olive oil, soybean oil or peanut oil. Almond, soy, rice, or coconut milks are preferable to cow or goat's milk. By making these plant-based substitutions over animal products, people with cancer can boost their overall health and better fight off cancer.
Foods to Avoid
Certain foods are not recommended for cancer patients, and generally are unhealthy for anyone. These include:
-Refined sugar
-Refined flour
-Red meat
Proper nutrition improves the overall health of cancer patients, which allows their immune systems to better combat all types of cancer as well as other serious health conditions. The right diet may not cure cancer, but nutrition is part of the complementary therapy that works with traditional treatments to improve a patient's chances for a recovery.
Diet cannot cure cancer, but cancer patients can experience significant benefits from following nutritional guidelines that help fight the condition. The healthiest diet is a plant-based diet that focuses on fruits, vegetables, grains, legumes, and plant oils, not meat or dairy. Experts recommend this type of diet for people with all types of cancer, from mesothelioma cancer to breast cancer. A plant-based diet creates the "healthiest people on the planet," says Academy of Nutrition and Dietetics (formerly American Dietetic Association) spokeswoman Katherine Tallmadge. Although adopting a plant-based diet will not completely prevent or cure cancer, it does create a healthier body that is better able to fight cancer and increases the chances of conventional treatments working.
Fruits, Vegetables and Fiber
Cancer patients should eat a minimum of 5 cups of vegetables and fruits daily. Fruits and veggies are high in vitamins and minerals, but they also contain fiber. According to the Nutrition Journal, research showed that 5 servings of vegetables daily decreased the risk of cancer, particularly in older people.
Fiber is exclusive to plant foods. There are not animal products that contain even a little fiber. Fruits, vegetables, seeds, grains, nuts, and legumes all have some fiber. Whole grain products contain significantly more than refined wheat products.
Antioxidants
Another benefit of plant foods for cancer is that they contain antioxidants. Grains, nuts and produce all have antioxidants in varying degrees. Antioxidants include vitamins such as vitamin A, vitamin C and vitamin E. Some minerals, such as selenium, are also antioxidants, as are substances called flavonoids.
Antioxidants are useful for cancer patients because they can protect healthy cells from free radical damage. Free radicals are natural substances found in the body and that exist in the environment. These substances harm cells unless antioxidants neutralize them. More healthy cells means that a person is better able to fight cancerous cells. Antioxidants can also help prevent cancer.
Produce picked when they are completely ripe and have maximum color generally contain more flavonoids and thus are healthier. Vegetables cooked in small amounts of water retain more nutrients and are also more beneficial to cancer patients.
Omega-3s
Omega-3 fatty acids are nutrients linked to a healthy heart and may help protect against cancer, according to some animal studies. They generally boost health. Omega-3s include substances like DHA, EPA and alpha-linolenic acid.
Fish are a rich source for omega-s, but so are flax seeds. Flax seeds contain alpha-linolenic acid, plus fiber and lignans. Canola oil and walnuts are two more plant sources of omega-3s.
Dairy Substitutions
Instead of using an animal product like butter, people should use a healthy plant-based oil like olive oil, soybean oil or peanut oil. Almond, soy, rice, or coconut milks are preferable to cow or goat's milk. By making these plant-based substitutions over animal products, people with cancer can boost their overall health and better fight off cancer.
Foods to Avoid
Certain foods are not recommended for cancer patients, and generally are unhealthy for anyone. These include:
-Refined sugar
-Refined flour
-Red meat
Proper nutrition improves the overall health of cancer patients, which allows their immune systems to better combat all types of cancer as well as other serious health conditions. The right diet may not cure cancer, but nutrition is part of the complementary therapy that works with traditional treatments to improve a patient's chances for a recovery.
Monday, September 24, 2012
Recipes for a Weekend
I have 3 wonderful recipes for you. Unfortunately we did not take any pictures while cooking them ourselves, but I will provide you with the pictures, recipes, and links we got the recipes from.
Here we go! There are 3 recipes. Whole Wheat Chocolate Chip Pancakes, Green Grilled Cheese Sandwich, and Oven-Baked Sweet Potatoes.
Good morning healthy breakfast...as we all know breakfast is the most important meal of the day. Here is a great, delicious, healthy, amazing pancake recipe for you that is bound to fill you up & get you going on your day!
Whole Wheat Chocolate Chip Oatmeal Pancakes
Whole Wheat Chocolate Chip Oatmeal Pancakes
- 5 1/4 cups whole wheat flour
- 3/4 cup oatmeal
- 3 Tablespoons baking powder
- 1 Tablespoon salt
- 5 1/4 cups milk
- 3/4 cup butter, melted
- 6 eggs, beaten
- 9 Tablespoons sugar
- 1 bag chocolate chips
Combine flour, oatmeal, baking powder and salt in a large bowl. Beat milk, butter, eggs and sugar together.
Make a well in the center of the dry ingredients. Pour in the wet ingredients and mix together. Stir in the chocolate chips.
Heat a large skillet over medium heat. Spray with cooking spray or add a sliver of butter.
Pour 1/4 cup of batter onto hot skillet. Cook pancake bubbles appear
on the surface. Flip with a spatula, and cook until golden brown on
the other side.
Makes 20-24 medium to large pancakes.
Freezer Instructions:
Cool pancakes. Lay on a cookie sheet and flash freeze for 1-2 hours. Put in a freezer bag, remove all air and seal. Freeze.
To serve: Reheat in microwave or toaster oven for a few minutes. Or,
lay pancakes on a cookie sheet and heat in oven at 350 degrees for 5-10
minutes. Serve.
I would also recommend adding some chicken to this sandwich to add a little more protein!
Also we did not use the pesto & it was delicious anyway.
Green Grilled Cheese Sandwich
makes 1 sandwich
Ingredients
2 slices bread (we used a white bread, but one filled with lots of different whole grains and seeds would be *awesome*)
2-3 tablespoons Green Goddess Herb Pesto (recipe below)
2 slices mild white melty cheese like mozzarella
handful fresh baby spinach
¼ avocado, sliced
2 tablespoons goat cheese, crumbled
olive oil (and butter if you’re so inclined)
2-3 tablespoons Green Goddess Herb Pesto (recipe below)
2 slices mild white melty cheese like mozzarella
handful fresh baby spinach
¼ avocado, sliced
2 tablespoons goat cheese, crumbled
olive oil (and butter if you’re so inclined)
Directions
Spread about 1 tablespoon of Green Goddess Herb Pesto onto each slice
of bread (2 tablespoons total, but if you’re sensitive, go light, the
pesto is STRONG).
On one slice of bread, add 1 slice of cheese, sliced avocado,
crumbled goat cheese, spinach, second slice of cheese, then top it with
second slice of bread. Press together gently.
Heat 1 tablespoon olive oil in a frying pan over medium low heat. (If
you want to use butter, add it to the oil and let it melt). Add the
sandwich to the oil and cook until bread is golden brown. Press down on
the sandwich lightly, then flip the sandwich over and cook until second
side is golden brown.
Green Goddess Herb Pesto
Ingredients
1 clove garlic
1 (or 2 if you’re ballsy) anchovy fillet (in oil)
½ small shallot, chopped (about 1 tablespoon)
1 teaspoon lemon juice
handful chopped fresh Italian parsley
handful chopped kale
2-3 tablespoons chopped fresh tarragon
1 tablespoon chopped chives
¼ cup olive oil
salt and pepper to taste
1 (or 2 if you’re ballsy) anchovy fillet (in oil)
½ small shallot, chopped (about 1 tablespoon)
1 teaspoon lemon juice
handful chopped fresh Italian parsley
handful chopped kale
2-3 tablespoons chopped fresh tarragon
1 tablespoon chopped chives
¼ cup olive oil
salt and pepper to taste
Directions
Pulse garlic, anchovy, and shallot in food processor until chopped.
With the food processor running, add lemon juice, parsley, kale,
tarragon and chives. (It won’t process very well yet, don’t worry).
Very slowly drizzle in olive oil until kale and herbs get
sufficiently chopped and everything is the consistency of a pesto. You
may need more or less of the olive oil depending on how big a “handful”
of herbs is to you. You can also turn off the food processor and push
herbs down the side of the bowl with a spatula every once in a while.
Season to taste with salt and pepper (You probably won’t need too much salt if you used 2 anchovies).
(This makes a lot, but you will use it all for other things. We added more olive oil to make it back into a salad dressing.)
Sunday, September 16, 2012
B is for Breakfast
This post is all about why eating breakfast is important and I'll end with a great granola bar recipe to help you jump-start your day!
When professionals tell you that breakfast is the most important meal of the day, they aren't lying and I'll tell you why. Look at this picture:
This picture is showing you what an average adult's levels are like throughout the day. We are going to focus on the left side of the graph. Do you see that spot where at breakfast the glucose and insulin levels increase a lot. That is a good thing. You're brain runs on glucose, so in order to get you thinking, & functioning at your best, you need to eat breakfast.
Look at that picture again. Do you see how low the levels are right when you get up in the morning? If you do not eat until 11, noon, 1 o'clock, or whenever you eat lunch, your levels are going to keep dropping, and you are depriving your brain of food.This then leads your body to work extra hard to find food. Skipping meals also makes your metabolism slow down. Eating breakfast has proved to improve concentration, problem solving ability, mental performance, memory, and mood. Skipping meals can lead you to overeat throughout the rest of the day & eat larger meals. It would be more beneficial to you to eat more frequent, smaller meals throughout the day.
Even eating something small, like the granola bars below, would help give your brain a little boost!
Okay, that is my little tangent on why YOU should eat breakfast.
Now, to share a lovely little recipe with you that I was gifted by a wonderful college friend's mother. This recipe is great because you can make it ahead of time, freeze, or put in zip-lock bags the extras. They are great for those who do not like to sit down & eat a full breakfast.
GRANOLA BREAKFAST BARS
Ingredients:
4 cups rolled oats
1/2 C to 1C flour is plenty
1 cup flax meal
1 cup finely chopped nuts and seeds (unsalted sunflower, pumpkin, sesame seeds; almonds, walnuts), optional
¾ C packed brown sugar
2 cups raisins (craisins or dried cherries also work well, or chocolate chips too :))
2 teaspoons ground cinnamon (1 tsp or less is recommended if making with Chocolate Chips)
1 ½ teaspoons salt
¾ cup honey or apple jelly
2 eggs, beaten
1 cup canola oil
4 teaspoons vanilla extract
Directions:
STEP 1: Preheat the oven to 350 degrees F (325 degrees for convection oven). Generously grease a large cookie sheet.
STEP 2: In a large bowl, mix together the oats, flour, flax meal, seeds, nuts, brown sugar, raisins, cinnamon, and salt. Make a well in the center, and pour in the honey, eggs, oil and vanilla. Mix well using your hands. Pat the mixture evenly into the prepared pan.
Bake for 20 to 25 minutes (about 15-20 in convection oven) in the preheated oven, until the bars begin to turn slightly golden at the edges. Do not overbake if you want them to be chewy. Cool for at least 5 minutes, then cut into bars.
*This recipe is very flexible and forgiving, so experiment with the ingredients and amounts and have fun!
When professionals tell you that breakfast is the most important meal of the day, they aren't lying and I'll tell you why. Look at this picture:
This picture is showing you what an average adult's levels are like throughout the day. We are going to focus on the left side of the graph. Do you see that spot where at breakfast the glucose and insulin levels increase a lot. That is a good thing. You're brain runs on glucose, so in order to get you thinking, & functioning at your best, you need to eat breakfast.
Look at that picture again. Do you see how low the levels are right when you get up in the morning? If you do not eat until 11, noon, 1 o'clock, or whenever you eat lunch, your levels are going to keep dropping, and you are depriving your brain of food.This then leads your body to work extra hard to find food. Skipping meals also makes your metabolism slow down. Eating breakfast has proved to improve concentration, problem solving ability, mental performance, memory, and mood. Skipping meals can lead you to overeat throughout the rest of the day & eat larger meals. It would be more beneficial to you to eat more frequent, smaller meals throughout the day.
Even eating something small, like the granola bars below, would help give your brain a little boost!
Okay, that is my little tangent on why YOU should eat breakfast.
Now, to share a lovely little recipe with you that I was gifted by a wonderful college friend's mother. This recipe is great because you can make it ahead of time, freeze, or put in zip-lock bags the extras. They are great for those who do not like to sit down & eat a full breakfast.
GRANOLA BREAKFAST BARS
Ingredients:
4 cups rolled oats
1/2 C to 1C flour is plenty
1 cup flax meal
1 cup finely chopped nuts and seeds (unsalted sunflower, pumpkin, sesame seeds; almonds, walnuts), optional
¾ C packed brown sugar
2 cups raisins (craisins or dried cherries also work well, or chocolate chips too :))
2 teaspoons ground cinnamon (1 tsp or less is recommended if making with Chocolate Chips)
1 ½ teaspoons salt
¾ cup honey or apple jelly
2 eggs, beaten
1 cup canola oil
4 teaspoons vanilla extract
Directions:
STEP 1: Preheat the oven to 350 degrees F (325 degrees for convection oven). Generously grease a large cookie sheet.
STEP 2: In a large bowl, mix together the oats, flour, flax meal, seeds, nuts, brown sugar, raisins, cinnamon, and salt. Make a well in the center, and pour in the honey, eggs, oil and vanilla. Mix well using your hands. Pat the mixture evenly into the prepared pan.
Bake for 20 to 25 minutes (about 15-20 in convection oven) in the preheated oven, until the bars begin to turn slightly golden at the edges. Do not overbake if you want them to be chewy. Cool for at least 5 minutes, then cut into bars.
*This recipe is very flexible and forgiving, so experiment with the ingredients and amounts and have fun!
Saturday, September 8, 2012
Meatless Mondays: Black Bean Quesadillas
Hi healthy platers!
Last week two of my dearest friends L & B came over to my apartment for dinner. I was so excited to share with them one of my favorite Meatless Monday recipes, &; I'm just as excited to share it with you.
If you have never tried black beans, you really should they are great way to add some protein into your meal & also a good meat replacement. Notice I said meat...not meal :)
So this recipe is quite simple to make &; it even looks delicious..look at all those colors! What I also love about this meal is I can make the whole recipe for myself &; freeze all the extras. Many people who live along or cook for only two can have a hard time finding recipes that don't leave them with tons of extras. Well here is one solution for you! I explain below what to do when freezing them...
BLACK BEAN QUESADILLAS
Ingredients
1 (15 oz.) can black beans
1 cup frozen corn kernels
1/2 small red onion
1 clove garlic
1/4 bunch cilantro
2 cups shredded cheddar cheese
1 batch taco seasoning (however much you would use for 1 lb. of meat)
10 taco sized tortillas
STEP 1: Drain the can of beans and rinse lightly. Place the beans in a large bowl along with the corn (no need to thaw)
STEP 2: Rinse the cilantro, remove the leaves, and chop roughly. Dice the onion and mince the garlic. Add the cilantro, onion, garlic, and shredded cheese to the bowl with the beans and corn. Lastly, add the taco seasoning to the bowl. Stir everything until evenly mixed.
* You can either cook or freeze them at this point*
STEP 3: To cook: Place a half cup of the filling on one side of each tortilla and fold over. Cook in a skillet on both sides over medium heat until brown and crispy and the cheesy filling has melted.
STEP 4: To freeze the quesadillas, simply fill each one and place on a baking sheet lined with parchment paper. Place in the freezer for one hour to solidify the quesadillas and then transfer to a freezer bag. To reheat either microwave (for a soft quesadilla) or cook in a skillet on low heat (make sure to use low heat so that the filling has time to thaw and melt before the outside burns).
Chef's Notes
*You can certainly add whatever other vegetables you would like. Personally I think they would also taste delicious with some bell peppers or some tomatoes thrown in.
*Another option instead of using 15 oz. of canned black beans is you can make your own from the dried beans.
Yum! have a great week!
This recipe was adapted from the blog BudgetBytes
Last week two of my dearest friends L & B came over to my apartment for dinner. I was so excited to share with them one of my favorite Meatless Monday recipes, &; I'm just as excited to share it with you.
If you have never tried black beans, you really should they are great way to add some protein into your meal & also a good meat replacement. Notice I said meat...not meal :)
So this recipe is quite simple to make &; it even looks delicious..look at all those colors! What I also love about this meal is I can make the whole recipe for myself &; freeze all the extras. Many people who live along or cook for only two can have a hard time finding recipes that don't leave them with tons of extras. Well here is one solution for you! I explain below what to do when freezing them...
BLACK BEAN QUESADILLAS
Ingredients
1 (15 oz.) can black beans
1 cup frozen corn kernels
1/2 small red onion
1 clove garlic
1/4 bunch cilantro
2 cups shredded cheddar cheese
1 batch taco seasoning (however much you would use for 1 lb. of meat)
10 taco sized tortillas
STEP 1: Drain the can of beans and rinse lightly. Place the beans in a large bowl along with the corn (no need to thaw)
STEP 2: Rinse the cilantro, remove the leaves, and chop roughly. Dice the onion and mince the garlic. Add the cilantro, onion, garlic, and shredded cheese to the bowl with the beans and corn. Lastly, add the taco seasoning to the bowl. Stir everything until evenly mixed.
* You can either cook or freeze them at this point*
STEP 3: To cook: Place a half cup of the filling on one side of each tortilla and fold over. Cook in a skillet on both sides over medium heat until brown and crispy and the cheesy filling has melted.
STEP 4: To freeze the quesadillas, simply fill each one and place on a baking sheet lined with parchment paper. Place in the freezer for one hour to solidify the quesadillas and then transfer to a freezer bag. To reheat either microwave (for a soft quesadilla) or cook in a skillet on low heat (make sure to use low heat so that the filling has time to thaw and melt before the outside burns).
Chef's Notes
*You can certainly add whatever other vegetables you would like. Personally I think they would also taste delicious with some bell peppers or some tomatoes thrown in.
*Another option instead of using 15 oz. of canned black beans is you can make your own from the dried beans.
Yum! have a great week!
This recipe was adapted from the blog BudgetBytes
Wednesday, September 5, 2012
Snacking: Eat 2 Food Groups
Tonight as I was preparing my evening snack as I do almost every night, I realized a little tip on snacking I have not shared with my blog world yet...
As Americans we love our snacks, but too often, we limit ourselves to one food group in a snack. A great way to make your snack a little healthier is to aim to eat two food groups for each snack you eat. Eating a protein and a carbohydrate together in your snacks can aid you in filling you up until your next meal. Whereas eating just one food group, like a handful of crackers will help, adding some cottage cheese on top of those crackers will add some protein and help keep you full even longer. The carbs will give also you the extra benefit of fiber if its a whole grain.
The snack I ate tonight was a medium sized apple and 2 tablespoons of peanut butter...yum! I got my carbohydrate & protein. The apple has great fiber & other vitamin/mineral benefits. The peanut butter has some healthy fats & a great amount of protein. I'll be full enough to sleep tonight & get me through 'til morning!
Happy Snacking!!
As Americans we love our snacks, but too often, we limit ourselves to one food group in a snack. A great way to make your snack a little healthier is to aim to eat two food groups for each snack you eat. Eating a protein and a carbohydrate together in your snacks can aid you in filling you up until your next meal. Whereas eating just one food group, like a handful of crackers will help, adding some cottage cheese on top of those crackers will add some protein and help keep you full even longer. The carbs will give also you the extra benefit of fiber if its a whole grain.
The snack I ate tonight was a medium sized apple and 2 tablespoons of peanut butter...yum! I got my carbohydrate & protein. The apple has great fiber & other vitamin/mineral benefits. The peanut butter has some healthy fats & a great amount of protein. I'll be full enough to sleep tonight & get me through 'til morning!
Happy Snacking!!
Wednesday, October 19, 2011
No-Bake Macaroni & Cheese
I know a lot of people are huge fans of macaroni and cheese, but the box mixes usually aren't that great for you. Most of them contain preservatives, processed cheeses, etc. Here's a great recipe to make for your family and friends at any get together that is sure to please!
NO-BAKE MACARONI & CHEESE
4 servings, 1 1/4 cups each
Active Time: 20 minutes
Total Time: 25 minutes
INGREDIENTS
8 ounces whole-wheat elbow noodles, (2 cups)
1 10-ounce package frozen chopped broccoli
1 3/4 cups low-fat milk, divided
3 tablespoons flour
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon ground white pepper
3/4 cup shredded extra-sharp Cheddar cheese
1/4 cup shredded Parmesan cheese
1 teaspoon Dijon mustard
PREPARATION
Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.
NUTRITION
Per serving: 412 calories; 13 g fat (7 g sat, 1 g mono); 37 mg cholesterol; 56 g carbohydrates; 22 g protein; 7 g fiber; 640 mg sodium; 236 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value), Calcium (40% dv), Fiber (27% dv), Vitamin A (25% dv), Magnesium (16% dv).
-HPK
NO-BAKE MACARONI & CHEESE
4 servings, 1 1/4 cups each
Active Time: 20 minutes
Total Time: 25 minutes
INGREDIENTS
8 ounces whole-wheat elbow noodles, (2 cups)
1 10-ounce package frozen chopped broccoli
1 3/4 cups low-fat milk, divided
3 tablespoons flour
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon ground white pepper
3/4 cup shredded extra-sharp Cheddar cheese
1/4 cup shredded Parmesan cheese
1 teaspoon Dijon mustard
PREPARATION
Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.
NUTRITION
Per serving: 412 calories; 13 g fat (7 g sat, 1 g mono); 37 mg cholesterol; 56 g carbohydrates; 22 g protein; 7 g fiber; 640 mg sodium; 236 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value), Calcium (40% dv), Fiber (27% dv), Vitamin A (25% dv), Magnesium (16% dv).
-HPK
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