What's cookin' for christmas?

Attempting to undertake my first large family dinner this year, I've been devising a good mix of healthy and traditional to satisfy all the palates at the table.

Ham? No thanks... not being a meat eater myself, I would have no idea how to go about cooking one anyway. Instead, this recipe from Cooking Light will be the main course. Pork loin is lean and tasty and this recipe has a smoky flavor like bacon or ham from the blue cheese and carmelized onions.

For the ever-present mashed potatoes, I think I'll sneak in half turnips or cauliflower with plenty of garlic and just a little low-fat sour cream for a lower-calorie side dish. Roasted winter vegetables and salad are also on the menu.

Instead of store bought rolls, I'm finally trying to make mom's homemade bread (Thanks, Mom!). I smell it baking now and kinda feel like I'm 5 again :)

Not being one to forget dessert, I'm making red velvet cake- festive, delicious and no compromises here. Choosing one indulgence and sticking to that (instead of LOTS of indulgences) can help you keep from that dreaded holiday weight gain from ever happening. Less work to do in the new year, right?



Hearty Oats and Wheat Loaves
2 to 2 ½ cup bread flour

1 cup rolled oats

2 tsp salt

2 packages active dry yeast

1 ¾ cups water

½ cup honey

½ cup canola oil

2 eggs (reserve one white)

2 cups whole wheat flour

1 cup rye flour

1 T water

4 tsp sesame seed



Grease two 8x4 or 9x5 inch loaf pans. Lightly spoon bread flour into measuring cups and level off. In a large bowl, combine 1 ½ cups bread flour, oats, salt and yeast. Blend well. In a saucepan, combine water, oil and honey and heat until very warm (120-130 degrees). Mix warm liquid and eggs with flour mixture until moistened. Beat 3 minutes at medium speed. Add whole wheat and rye flours to form a soft dough. Turn out onto floured countertop and knead in up to 1 cup bread flour, kneading until dough forms a smoot, elastic ball (about 10 minutes).



Place dough in a greased bowl and cover with plastic wrap. Let rise 1 hour. Punch down dough and divide into 2 balls. Let rest, covered, on counter for 15 minutes. Form into two loaves and placed into prepared pans. Let rise 1 hour or until doubled in size.



Combine reserved egg white and 1 T water and brush over loaves. Sprinkle with sesame seeds. Bake at 375 degrees for about 30 or 40 minutes or until loaves sound hollow when tapped lightly. Remove from pans immediately.

Save the Sweet Potatoes!

During the holiday season, I think we would all agree that there is no shortage of sweets, desserts, and rich foods hanging around every grocery store, home kitchen and office building. So why, then, do we also attempt to turn our vegetables into fatty, sugary disasters? The humble sweet potato- a fiber, vitamin A, C and potassium-filled superfood- is often served smothered in sugar and marshmallows. ick!  If you've never prepared sweet potatoes as a savory dish, you are missing out! I love this recipe from Health magazine:

Ingredients


2 teaspoons olive oil

1 cup fresh whole-wheat breadcrumbs

1/4 cup chopped pecan halves

4 garlic cloves, minced and divided

Cooking spray

1 1/2 pounds peeled sweet potatoes, cut into 1/4-inch-thick slices

2 pounds peeled Russet potatoes, cut into 1/4-inch-thick slices

1 1/4 cups half-and-half

1 tablespoon all-purpose flour

1 1/2 teaspoons salt

1/2 teaspoon freshly ground black pepper

1/2 teaspoon dried rosemary

1/2 teaspoon dried thyme leaves

Preparation

1. Preheat oven to 425°. Heat oil in a medium nonstick skillet over medium-high heat; add breadcrumbs, pecans, and half of garlic. Cook mixture until crumbs are golden (about 5 minutes), stirring well. Remove from heat; set aside. Coat an 8- x 8-inch baking dish with cooking spray; arrange potato slices in dish, alternating between sweet and Russet. Combine half-and-half and next 5 ingredients (through thyme) in a small bowl. Stir in remaining half of garlic; whisk well. Pour half-and-half mixture over potatoes in dish. Cover dish tightly with foil; bake in middle of oven 45 minutes to 1 hour or until potatoes are tender.



2. Remove foil; discard. Sprinkle breadcrumb mixture evenly over potatoes; return to oven. Bake until crumbs are crispy, liquid is bubbling and reduced, and potatoes are tender (about 8 minutes). Let stand at least 15 minutes; serve

 
To save even more calories, I used fat-free evaporated milk in place of the half and half (145 calories and 35g fat less!) Savor that, and give thanks for your health :)

Veggie haters, listen up!

If you think you don't like a vegetable, I have two words for you: ROAST IT. Roasting vegetables brings out a much different flavor- a kind of carmelized sweetness that you would never find from steamed vegetables. It will change the way you think about cauliflower!

Roasting is simple. Just preheat the oven to 425 degrees. Chop about 4-6 cups of your vegetable and a couple cloves of garlic. For more tender and carmelized veggies, chop into smaller chunks (more surface area = more browned edges). Toss with a tablespoon or so of olive oil (consider measuring, it's easy to go overboard when pouring from the bottle). Spread in a single layer with some space between each piece on a baking sheet (again, surface area is key for maximum flavor). Roast about 20 minutes.

This is a very versatile technique. Use for broccoli, cauliflower, brussels sprouts, butternut squash, carrots, parsnips, zucchini, even chickpeas are excellent roasted. Experiment, eat well and give any previously scorned vegetable a second chance.

Pumpkin Chipotle Chili

I love everything about this time of year- the colors of the leaves, the football games, the cooler weather, the residual excitement left over from when fall meant a new school year (yeah, I'm a dork), and the warm, hearty FOOD. Give me anything made out of pumpkin and any kind of soup and I'm a happy girl. This recipe combines those two wonderful things into a nutrition-packed, delicious chili. Use beans and low-fat ground beef, bison, ground turkey or soy crumbles for a lean protein source. Add in chopped red pepper, a can of pumpkin (NOT pumpkin pie filling- you don't want sweet chili) and tomatoes for tons of Vitamin A and C and plenty of garlic and onions for a healthy dose of flavanoids and you'll be fighting off that change-of-season sickness that can sometimes be a bummer about fall (but probably the only bummer about fall!).

1T vegetable oil
1/2 cup onion, diced
1 cup red bell pepper, chopped
1 garlic glove, finely chopped
1 lb lean ground beef, bison or turkey
2 15oz cans of no-salt added diced tomatoes, undrained
1 15oz can pure pumpkin
1 15oz can tomato sauce
1 15oz can kidney beans, drained and rinsed
2-3 chipotle peppers, canned in adobo sauce, chopped with 1T of sauce
1/2 cup frozen corn
1T chili powder
1tsp ground cumin
1/2 tsp freshly ground black pepper

1. Heat oil in a small skillet over medium heat. Add onion, bell pepper and garlic, and cook for about 5 minutes, stirring frequently. Set aside on a plate.
2. Add meat to pan and cook until browned. Drain any excess fat or blot with a paper towel until gone.
3. Place vegetables, meat and all remaining ingredients in a crock pot on low heat for 6-8 hours

For maximum enjoyment, eat while wearing a halloween costume.

Macaroni and 4 Cheeses

This is the most delicious and nutritious mac and cheese recipe I have ever tried. I couldn't possibly do it better myself, so I just thought I'd share with you Ellie Krieger's genius:

http://www.foodnetwork.com/recipes/ellie-krieger/macaroni-and-4-cheeses-recipe2/index.html

Chicken Pot Pie

It's fall again, which means time for warm and fuzzy (not literally) food. My husband suggested I make a chicken pot pie last weekend, which sounded just about perfect as long as I could morph it into something healthy! The search for a recipe online turned up about 10 zillion versions, so I closed my eyes and picked one, and came up with the following ingredient list :

crust:
2 cups flour
1 tsp salt
3/4 cup lard (I hope you're as horrified as I am!)
6 T cold water

filling:
1/2 cup butter (yowza!)
1/2 cup flour
1 tsp salt
black pepper to taste
2 T finely chopped onion
3 cups chicken broth
1 1/2 cups sliced mushrooms
3 T butter (again??)
3 cups cooked chicken, chopped
2 carrots, chopped
2 stalk celery, chopped
2 potatoes, peeled and diced

The way I see it, three things need to happen to make this into something I would feed my family on a regular basis

• get rid of that awful crust. If you haven't explored using phyllo dough for recipes like pot pies and wellingtons in place of puff pastry or pie crust, I highly recommend it. Phyllo dough can provide a flaky crust without much fat.
• Optimize the fillings. See my rant about meat here. I like to use free-range, organic chicken and also cut down the amount (helps the wallet, too). The veggie variety is good in this recipe, but to make it better, cut down to one potato and add some frozen peas and green beans or whatever else floats your boat.
• Cut down the high-fat sauce/gravy. You want enough to coat the veggies and meat and maybe have a little bit leftover at the bottom of the bowl, but really, do you want pot pie or do you want cream soup? Cutting down to about 2/3 of what the recipe calls for also helps keep the crust from getting soggy.

The version I ended up with looked like this:

4-5 sheets phyllo dough

1/4 cup butter or trans-fat free margarine
1/4 cup plus 2 T flour
1 tsp salt
black pepper to taste
2 T finely chopped onion
3 cups broth
1 1/2 cups sliced mushrooms
1 T butter or margarine
2 cups cooked organic, free-range chicken
2 carrots, chopped
2 stalk celery, chopped
1 medium potato, diced
1/2 cup frozen peas, thawed
1/2 cup frozen green beans, thawed

1T butter, melted

1. Follow package directions to thaw phyllo dough.
2. Preheat oven to 400 degrees. 
3. In a large saucepan, melt 1/4 cup butter. Blend in flour, salt, pepper and onion. Gradually stir in broth. Cook until thickened, stirring constantly. In a separate pan, saute mushrooms in 1T butter, then stir into saucepan. Stir in chicken and the rest of the veggies. Mix well and pour in to casserole dish.
4. Cover filling with layers of phyllo dough, brushing lightly with melted butter to seal. Cut several smalls slits in the crust to vent.
5. Bake in preheated oven for 30 minutes, or until crust is golden brown and filling is bubbly.

It's cheeseball season! I mean....football season.

Today I decided to try to invent a healthier alternative to a cheeseball, in honor of the return of football season and all the delicious tailgating food that comes along with it.

Your classic cheeseball appetizer consists of a couple blocks of cream cheese and some shredded cheddar, along with seasonings,usually worchestershire sauce and sometimes the lovable chemistry-experiment ranch seasoning packets. See here. Cream cheese is spreadable evil, by the way. It is a high fat food that has very little in the way of useful nutrients, unlike many other dairy products.

My version turned out to be a cheese spread, which was delicious but did not hold it's shape very well, sadly. In the place of part of the cream cheese, I used part-skim ricotta which has roughly half the calories of full-fat cream cheese and twice the protein (don't forget, protein is the nutrient that is best at helping you feel full!). I also found a good reduced fat cheddar to shred (gotta have the sharp kind for the extra flavor) and used green onion and garlic for some natural flavor. Here's what I came up with:

Terri's tailgate cheese spread

8 oz cream cheese (regular or 1/3 less fat)
3/4 cup part-skim ricotta
1 cup shredded reduced fat sharp cheddar
2 tsp worchestershire sauce
1 clove garlic, minced
2 green onions, chopped
1/2 cup chopped pecans

Combine the first 6 ingredients in a mixing bowl. Transfer to serving bowl and sprinkle with chopped pecans.

Looking for a healthful cracker to serve with this spread? Try these, these, or these, which are all higher in fiber (read: whole grain), and lower in fat by about half when compared to a typical cracker like Ritz.

Pantry Raid Tip of the Week

Don't be afraid to invest some money in your groceries. This survey found that North Americans cite expense as the top reason for not eating more healthfully. Yet, we spend billions and billions of dollars on treating diseases such as diabetes, some cancers, and heart disease that could be prevented by eating healthy. Seems like our priorities are out of wack! Why would we rather spend money to treat diseases, rather unsuccessfully as it usually is, than prevent them ever beginning in the first place?

If you buy lots of junk food and skimp on the fresh produce to save money, keep in mind that you may end up spending that money on hospital bills or medications later, with the additional expenses of time and heartache.

Chili-Cheese "Fries"

If you are in a junk-food mood, these are like delicious bar food with a less-artery-clogging twist!

Simply cut a potato into wedges, lay out on a cookie sheet and coat lightly with cooking spray. Sprinkle a little salt and pepper then bake at 400 degrees until golden brown (turn once about 25 minutes in for best results)

Top with some leftover homemade chili, or  1/2 cup to a cup of canned  vegetarian chili. Watch the portion size on the chili-although filled with super nutritious things like beans, tomatoes, onions and peppers, the calorie and sodium content can be quite high.

Sprinkle a couple tablespoons of extra sharp cheddar cheese on top and voila! done.

(Almost) Perfect Peach Pie

Nothing says summer like a fruit pie! Unfortunately, nothing says "sugar/fat bomb" like your average bakery pie. It seems so innocent, but that flaky crust gets that way due to large amounts of butter and/or shortening and too often the pie gets sweetness from added sugar instead of real ripe juicy fruit. Do it better yourself by:

• using the freshest, ripest fruit possible. Buy in-season peaches at the local farmers market. Wait until they are soft enough that the flesh gives a little when you press it. Rely on the fruit's natural sugars so you don't have to add much, if any
• Compromise on the butter. And stay away from the shortening, period. Cut the amount down by a couple tablespoons and add more water. Sure, you'll sacrifice a bit on the texture but you'll live longer to enjoy more pies!
• Try a different flour or grain for the crust. An oat crust complements a peach or apple pie with a nutty sort of flavor (think part pie, part crisp) and adds some cholesterol-busting fiber

Peach Pie

2/3 cup all-purpose flour

2/3 cup white whole wheat flour

2/3 cup plus 2 T old fashioned rolled oats

1 tsp salt

1 tsp sugar

5 T butter or trans-fat free margarine

6T ice water, plus more if necessary

3# ripe peaches

2T all-purpose flour

1T sugar

1 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp ginger

Combine flours and oats in a food processor. Pulse until oats are partially ground. Add butter or margarine and process until mixture looks like cornmeal. Put mixture in a bowl and add water. Mix with your hands until you can form the dough into a ball. Refrigerate for 30 minutes or freeze for 10 minutes.

Peel the peaches if desired (I don't bother, but you may not like the texture). Blanching (dunking into boiling water, then into ice water) may be required to remove the peel if the peach is very ripe. Slice the peaches and toss with flour, sugar and spices. Preheat oven to 425 degrees.

Sprinkle a clean countertop with flour. Divide dough into two parts. Roll each part into a circle with a diameter a bit larger than your pie plate. Place one half in the bottom of your pie plate and trim excess edges. Prick the bottom with a fork and bake about until golden brown. This helps ensure the crust doesn't get soggy when the filling is added.

Reduce oven heat to 350 degrees. Put peach mixture into bottom crust, then place the remaining dough circle over the filling. Trim and pinch edges shut. Cut small slits in the top crust. Bake for about an hour, or until the top is golden brown and the filling is bubbling through the top a bit.

Top with reduced-fat vanilla ice cream and eat, preferably at a picnic table.

Pantry Raid Tip of the Week

If you read many nutrition articles in magazines or newspapers, you have probably heard the advice to "shop along the perimeter" for the healthiest selections in the grocery store.  I respectfully disagree. The middle aisles, while containing many junk foods like cookies, processed meals-in-a-box, chips, etc., also have many healthful items that can be stored in your kitchen for long periods of time, for those nights that you don't have time to de-bone chicken, chop vegetables or peel fruit. Some examples:

• instant brown rice
• canned, low-sodium vegetables or frozen vegetables with no added sauces
• fruit canned in juice or frozen fruit with no added sugar
• canned tuna
• canned or dried beans
• whole grain or multi-grain pastas
• jars of tomato sauce, salsas, or pasta sauce
• corn tortillas or whole-wheat tortillas

Bonus: often the fruits and vegetables that are canned or frozen are more nutritious than fresh, since they are picked at the peak of ripeness and not picked green and shipped across the world to get to your kitchen. And..... these foods are often cheaper!

Q&A: Hummus

Jennifer writes:

I'm in love with humus. All kinds. Is it one of those foods that seems like a good thing but really is not that great for you? Do you have a good recipe for it so that I don't have to spend over $5 for a good container of it? My favorite right now is the roasted red pepper.


No, hummus is definitely not a sham! It's very good for you and also cheap if you make it yourself- the tahini can be kinda pricey depending on where you buy it but if you look around you can find a deal- Trader Joes is usally good. I have a recipe for roasted red pepper hummus that I like a lot:


2 cloves garlic, minced
1-15oz can garbanzo beans, drained and rinsed
1/3 cup tahini (sesame paste- usually found with the mediterranean foods)
1/3 cup lemon juice
1/2 cup roasted red peppers (get them jarred in water, not oil)
1/4 tsp dried basil

Just throw it all in a blender and process until smooth. Add salt and pepper to taste at the end.

Pantry Raid Tip of the Week

How much does your bread weigh? Seriously, check it out. A slice of bread should be roughly 1 ounce or about 25-30 grams. Some breads on the market are so big and so dense that each slice is like 2 in 1. Would you use four slices of bread for your PB&J? Probably not. Next time you buy bread, check the label and make sure the slices are reasonably sized, no more than 100 calories a piece, and have at least 2-3 grams of fiber.

More creamy comfort food

I received this recipe in a recipe exchange a while ago, and after I finished cringing at all the high-fat, high-sodium ingredients, thought I'd give it a go. My husband looked at me like I had grown a third arm because this is not something I would usually make, but he ended up loving it. If you and your family are fans of potato casseroles, try my lightened version:

Before:
Glorified Hash Browns: Serves 10; Warm oven to 350

2- 10 3/4 oz each cans condensed cream of celery soup, undiluted
2- 8 oz each cartons spreadable chive and onion cream cheese
1- 2 # pkg frozen cubed hash brown potatoes
4 oz shredded cheddar cheese

Combine soup & cream cheese & microwave 3-4 minutes on high, stirring occasionally till cream cheese is melted. Add potatoes & stir till coated. Spoon into a greased 13" X 9" X 2" baking dish. Bake, uncovered, at 350 degrees for 35- 40 minutes or till potatoes are tender. Sprinkle with shredded cheddar cheese & bake 3-5 minutes longer till cheese is melted.


The proportion of creamy stuff to potatoes is way off in this recipe. It would turn out more like chowder than hash brown casserole if made as written. Do you want to eat straight cream cheese or do you want potatoes? Cut down the soup to 1 can, and use a low fat, reduced sodium version. Increase the potatoes to about 3# and use canned diced potatoes that have been rinsed. If using frozen, you can't get rid of any of the sodium, and you may end up with a brand that has been pre-fried if you aren't careful!

I've said it before, but cream cheese is a waste of digestion. Hardly anything nutritious to be found, just fat (saturated, at that). Swap half the cream cheese for reduced-fat ricotta, which  has a decent amount of protein and calcium, and you'll also cut out about 450 total calories. For the other half, use 1/3 less fat cream cheese, then add your own dried onions and chives (about 1T each). You'll save another 100 calories, and you get to keep the flavor.

Use only 2 oz of cheddar cheese on top, and use a deeper casserole dish so that it still covers the top- it's just there to make it look delicious, it's not a main flavor of the dish.

After:
 Glorified Hash Browns: Serves 10; Warm oven to 350

1- 10 3/4 oz can condensed cream of celery soup (Campbell's Healthy Request), undiluted
1- 8 oz package 1/3 less fat cream cheese
3# canned diced potatoes, drained and rinsed (about 4 -15oz cans)
2 oz shredded sharp cheddar cheese


Combine soup, ricotta and cream cheese & microwave 3-4 minutes on high, stirring occasionally till cream cheese is melted. Add potatoes & stir till coated. Spoon into a casserole dish. Bake, uncovered, at 350 degrees for 20  minutes or until bubbling. Sprinkle with shredded cheddar cheese & bake 3-5 minutes longer till cheese is melted.



 

Pecan Rolls

When I came across this recipe in Better Homes and Gardens, I knew I couldn't resist giving it a try. However, once I saw that each roll is 618 CALORIES, and considering I was at the gym while reading the magazine, I also knew I couldn't eat this myself or feed it to my family in good conscience... I would have easily wiped out a 60 minute swim workout in a couple of bites!

It took a couple tries, but I found a good compromise for this recipe. The number one goal was to cut down the butter- the original recipe has almost a whole cup for only 12 servings. That along with full fat sour cream, egg yolks and milk make for a hefty dose of saturated fat. By switching to skim milk and reduced fat sour cream, using 2 eggs whites and one whole egg, and cutting down the butter(or even using trans-fat free tub margarine) you can save a ton of calories from fat. Additionally, by using cooking spray in place of butter for the pan, the plastic wrap, and even in the filling you can make a difference.

Secondly, there is way too much sugar in this recipe- 2 whole cups, to be exact. I cut the sugar in the dough down to 2 tablespoons, and cut the entire recipe for the sugar filling and the sugar/butter topping in HALF. It was still enough to get a satisfying sweet flavor, and by using the majority of the sugar and butter on top of the roll, right where you can see it, really makes it look delicious (you know we eat with our eyes, too!).

To boost the nutrition, I kept the whole amount of pecans (even though I cut the rest of the topping in about half)  which are a really underrated nut but have tons of health benefits. I also used roughly half white whole wheat flour and half white flour for a fiber boost. I tried using all white whole wheat but sadly came out with a too-dense roll. When using part whole wheat flour, it helps to cut down the total amout of flour by about 1/4-1/2 cup to keep the dough less stiff. Be sure to use the cinnamon liberally, as it may help with blood sugar control and is an anti-inflammatory food.

The final result of these modifications is a roll that has half the fat content and about 200 calories shaved off. Saturated fat grams go down to 3, from 13 in the original recipe. The fiber content is doubled! Much more like something you could eat for breakfast and not spend the rest of the day working out to negate the effects.

Check out the revised recipe and nutritional analysis here. Don't be intimidated by all the directions- its not hard, just several steps long- good for a sunday afternoon when you'll be home all day.

recent articles

Although not a recipe makeover, I'm quite excited to be published, so check me out on livestrong.com: http://www.livestrong.com/article/81084-green-tea-acne-diet/

http://www.livestrong.com/article/86200-cereals-high-fiber/

http://www.livestrong.com/article/85307-carb-counting-tips-people-diabetes/

http://www.livestrong.com/article/82996-sprue-diet/

Spinach Artichoke Quesadillas

Spinach-artichoke dip is one of those delicious, decadent things on that is always staring at you from the restaurant menu, tempting you to blow your entire day's worth of calories in one sitting- mayonnaise, sour cream, tons of cheese, and very little actual vegetables all slathered on a deep-fried tortilla. It's in your heart's and waistline's best interest to resist :)

By turning this appetizer into a quesadilla, you get:

• extra vegetables
• less creamy stuff
• whole grain, non-fried tortillas instead of chips
• built-in portion control- you can only fit so much into one tortilla!

Bonus: quesadillas are so quick and easy. All you need is:

4 whole-wheat tortillas
4 ounces grated part-skim mozzarella cheese
1/4 cup grated parmesan cheese
1 glove garlic, minced
1-15oz can artichoke hearts, drained, rinsed and chopped
4 ounces baby spinach leaves

Saute artichoke hearts, garlic and spinach over medium heat until spinach wilts. Sprinkle 1 oz mozzarella cheese, 1 T parmesan cheese and 1/4 of spinach-artichoke mixture on each tortilla and fold in half. Spray skillet with non-stick cooking spray and place two folded quesadillas in skillet. Cook over medium heat until golden brown and crispy then flip and repeat on the other side.

Chocolate Chip Cookies!

No one should be forced to live without enjoying a good chocolate chip cookie every now and then, but the typical chocolate chip cookie recipe makes it hard to do so without also enjoying a good dose of guilt and useless calories along with it. Most recipes contain about a cup of butter (or margarine- eek! trans fats!), loads of refined carbohydrates (white sugar and flour galore) and not much else to speak of, nutritionally. Take your typical back-of-the-bag recipe for example.

With a few minor modifications, chocolate chip cookies can be something much less damaging to the waistline, and can even contribute some fiber and healthy fat. Still not a health food, but nice to know that you can indulge sensibly.

Change the white flour and sugar to white whole wheat flour and evaporated cane juice crystals (standards in my baking world). Cut down on the flour a bit and add some old-fashioned rolled oats. Give it a shot even if you're not an oatmeal cookie person- they aren't the main flavor or texture that comes through at the end. The whole wheat flour and oats give the cookie a big fiber boost.

Cut down on the fat, always. You almost never need as much as the recipe calls for to end up with a good end product. I recommend using a trans-fat free tub margarine rather than butter or stick margarine to minimize trans and saturated fats. Replacing half the fat with canola oil is another good option for healthy unsaturated fat. I do both!

Now I'm a huge chocolate lover, but even I think a whole cup of chocolate chips in a 2-dozen cookie recipe is really kind of overkill. 3/4 cup will do. If you are feeling extra motivated, chopping up some high-quality dark chocolate will give you an extra dose of antioxidants in your cookies. I wasn't feeling so motivated today, so I used semi-sweet chocolate chips instead (could be some of those flavonoids left in there, right? maybe?). If you do like nuts in your cookies, go for walnuts. The health benefits are awesome.

Terri's Oatmeal Chocolate Chip Cookies

1 1/4 c evaporated cane juice crystals
1/4 c canola oil
1/4 c Smart Balance margarine
1 large egg
1 tsp vanilla extract
1/4 c water
2 c rolled oats
1 1/2 c white whole wheat flour
1 tsp baking soda
3/4 c semi-sweet chocolate chips
3/4 c chopped walnuts

Beat sugar, oil and butter with a hand-held mixer until smooth and creamy. Add egg, water and vanilla and beat until fluffy. Combine flour, baking soda and oats in a separate bowl, then stir into wet ingredients until combined. Stir in chocolate chips and nuts.

Bake at 350 degrees until just barely set in the middle (if you like your cookies soft), about 10-12 minutes.

Hide some for yourself before your family devours them all. Lavish in their praise for your amazing baking abilities, and you never even have to tell them you made it more nutritious.

Faux Fried Foods

You do not need me to tell you that fried foods are not a healthful choice, that really is not news. But they sure are tasty, aren't they? Crispy and moist, mmm.... What to do? Use your oven to create oven "fried" goodness, that's what.

For example: America's favorite vegetable, the french fry. I love them, and you probably do too... from fast food to fine dining, they are delicious. To satisfy a french fry craving, try oven fried potato wedges.Take a couple of spuds, wash well and slice into wedges of uniform thickness. Spray a baking sheet with cooking spray and spread the wedges out in a single layer with a bit of space in between. Roast at 350-375 degrees until golden brown. The trick with these is patience. To get that crispy fry-like exterior you must allow them to roast for quite awhile, but it's so worth it.

In honor of lent, I'm also cooking up some oven-fried fish. Instead of a thick batter that soaks up a ton of oil, these filets are coated in a flour mixture, dipped in egg, then rolled in some whole wheat cracker or bread crumbs and allowed to bake until golden brown. Serve this delicious fish and chips-style meal with spicy no-mayo cole slaw. P.S. this style of oven-frying works for chicken, too.


Oven Fried Fish and Chips:

1 lb fish filets
1 1/2 cups whole wheat cracker and/or bread crumbs
1/4 cup white whole wheat flour
1 tsp seasoned salt
1/2 tsp freshly ground black pepper
1/2 tsp garlic powder
1 egg
1 T water
1 T lemon juice

2-3 large russet potatoes
sea salt
freshly ground black pepper
cooking spray

Combine flour and seasonings. Beat egg with water and lemon juice. Dip fish filets into flour, then egg mixture, then roll in bread crumbs. Place on baking sheet coated with cooking spray. Spray filets with additional cooking spray. Bake at 350 for 15-20 minutes or until fish flakes easily with a fork.

Slice potatoes into wedges. Spread evenly on baking sheet coated with cooking spray. Spray the tops of potato wedges with additional cooking spray. Season with salt and pepper. Roast in 350 degree oven until crispy golden brown (about an hour).

Leeann's Jambalaya

Sorry for the long absence, but I've been doing some freelance writing, so hopefully you will be able to see my by-line elsewhere on the internet soon :)

Last night I made some Jambalaya, and let me tell you this is going to be a regular around my home now- it was delicious! This is the original recipe:

2 cups Uncle Ben's converted rice
2lb shrimp or diced chicken
1lb sausage, sliced
1 can french onion soup
1 can beef broth
2-8oz cans sliced mushrooms
14oz can diced tomatoes
1 bunch of green onions, chopped
black pepper, thyme, and hot sauce to taste
1 stick butter

Mix all ingredients except the butter and transfer to a 9x13 baking dish. Slice butter and lay on top. Bake at 350 for about 1 hour and 20 minutes, stirring after the first 40 minutes and every 20 minutes thereafter.


Modifications:

• Change the rice to instant brown rice, or 1/2 brown and 1/2 white if you like. This will increase the fiber and also cut down on cooking time. I don't know about you, but I don't usually have an hour and a half to make dinner.
• For the meat, use 1 1/2lb shrimp and 1 lb package of LightLife SmartSausage, a soy version of Italian sausuage. Don't think I'm crazy, I promise every meat-eating friend I have had try these "sausages" think they are really good. And they are only 140 calories and 7g fat (mostly unsaturated, heart-healthy fat) as opposed to 391 calories and 35g (almost HALF saturated) fat in regular italian sausage. Another option would be turkey sausage. Slice them and brown in a skillet first to give them a good sausage-y texture.
• Since I used instant rice, I cut the liquid down by using 2 tsp vegetable base and 2 cups of water. I swear by vegetable base for all my cooking- it has no extra fat or MSG or other surprises you might find in canned broths or soups.
• Keep the mushrooms and tomatoes, of course! Use salt-free canned varieties whenever possible.
• Green onions, hot sauce,  and fresh black pepper are all great ways to season a dish without adding extra salt and/or fat. Use liberally.
• Ah, butter. We meet again. The only justification I can come up with for using an entire stick of butter in this dish is if you really like to see your reflection in your food. Cut it down, I swear you won't miss it. And switch to a trans-fat free tub margarine for a dish like this where butter isn't contributing to texture or structure.

The final product:

Terri's Jambalaya:

2 cups instant brown rice
1 1/2 lb thawed frozen shrimp
1 lb soy italian sausage, sliced and browned in skillet
2 cups water
2 tsp vegetable base
2-8oz cans sliced mushrooms
14oz can no salt added diced tomatoes
1 bunch green onions, chopped
freshly ground black pepper, thyme and hot sauce to taste
2 T trans-fat free tub margarine, cut into small pieces.

Combine first 8 ingredients in a 9x13 baking pan. Sprinkle pepper, thyme, hot sauce and margarine over top. Place, uncovered, in a preheated oven at 350 degrees. Bake for 1/2 hour, then stir. Bake 15-30 minutes more, or until the liquid is absorbed.

Party Food (Not a Food Party)

I read this week that the day of the Superbowl is the second-highest day of calorie consumption during the year. Think about that for a second. Thanksgiving, the day with the highest calorie consumption, is ABOUT the food. The purpose is to gather with loved ones, prepare and eat a feast. The superbowl, however, is about the football. The mindless consumption of overly fatty and high-calorie foods is an afterthougnt, something we do automatically (think wings, nachos, chips, dips, and of course beer). A person can easily wolf down a day's worth of calories during a three or four hour game without even realizing it or really enjoying it.

To make your superbowl party a less-damaging day, rethink the menu. Choose a couple of those game-day favorites that you MUST have and that you really enjoy. For the rest of the foods, mix in more healthful, yet still delicious alternatives. If you are going to somebody else's party, bring your own healthy dish so that you know you will at least have one better option. Some ideas:

• Chili, made with beans and extra-lean meat. Soup is a great belly-filler.
• Salsa and baked chips
• Low-fat microwave or air-popped popcorn. Top with parmesan cheese, cinnamon sugar, or spicy Mrs. Dash seasoning.
• Try this artichoke dip from Fitness Magazine for a lower-calorie alternative. Serve with pita or bagel chips.
• Chopped fresh fruit and veggies with dip.

A word about dip: It can be good since it generally encourages veggie consumption, or it can be  really bad. Take this dill dip recipe:

1 Tablespoon chives
1 Tablespoon parsley
1 ½ teaspoon seasoned salt
2 teaspoons dill weed
1 cup sour cream
1 cup mayonnaise
Combine all ingredients and chill at least 2 hours before serving.

This recipe has something like 130 calories and 14 grams of fat in just two tablespoons! Forget that. You must discover, if you haven't already, one of my other favorite stealth ingredients: plain yogurt, particularly Greek-style yogurt that is extra creamy and excellent. Cut the sour cream out of this recipe, swith to nonfat Greek yogurt, and use reduced fat mayo and you've cut this recipe down to about 55 calorie and 5 grams of fat per 2T. That's a difference worth exploring.

Whatever your plans for the superbowl, remember that it is about good company and good football. Keep the food on the other side of the room, use small plates for small portions, and enjoy just enough to enhance your experience without beefing up like a lineman.

DIY Take 2: Sushi

Sushi, in my opinion, is really fun food. If done right, it can also be very nutritious and low-calorie. If done wrong, it can be a nutritional nightmare. Think chunks of cream cheese, creamy, calorie-filled sauces (beware of those spicy rolls- they almost all have mayo-based sauces!) and battered and fried ingredients (tempura). Many also contain surimi, which is fake crab meat. Surimi is actually white fish that is washed free of all fishy flavor, then pumped full of salt, sugar, and dye to resemble crab meat. Not appetizing when you think about it. Trendy sushi places all have menu items loaded with these gut-busting ingredients.

Luckily, you can make your own sushi and make it much more healthful. This can be a fun date night or you could even involve the kids if they are adventurous- they could help with "decorating" and rolling the sushi :)

Start with sheets of Nori Seaweed (found in the international aisle of most grocery stores). Sea vegetables are great sources of a bunch of different vitamins and minerals, including iodine, zinc, B vitamins, iron, and also contain lignans. All that for minimal calories.


The rice filling in sushi is usually white rice, and you probably already know how I feel about refined grains. They contain little natural vitamins or minerals, no fiber, and they will cause your blood sugar to act like a rollercoaster. This sets you up for failure! Instead, use a mix of medium-grain brown rice and short-grain white rice to retain the sticky quality yet add some nutrition.


Instead of the aforementioned fatty fillings, chop up some fresh cucumbers, carrots, green beans, and/or daikon radish sprouts. Add slivers of avocado for some healthy fats, and thawed, chopped, pre-cooked shrimp for some satisfying lean protein. Top with toasted sesame seeds, sushi ginger (also found in the international aisle), a dab of low-sodium soy sauce, or a bit of hot sauce.

Garden Shrimp Rolls:

Sushi Rice:

3/4 cup medium-grain brown rice

3/4 cup short-grain white rice

1T sake

21/2 T rice vinegar

pinch of sugar

3/4 tsp sea salt

Combine rice, 21/2 cups of water and sake in saucepan. Bring to boil then reduce heat to low, cover and simmer 10-15 minutes or until nearly all the water is absorbed. Let rest 10 minutes off heat.

Whisk together vinegar, sugar and salt. Drizzle over the rice and stir. Cover with a damp cloth and let cool.

Lay a sheet of nori on a sushi mat or plastic wrap. Dampen the top inch or so with water. Spread the rice in a thin layer on the sheet, leaving the top inch bare. Lay your fillings in a line about 1 inch thick near the bottom of the sheet. Roll the sheet up tightly from the bottom. Seal with the dampened top edge.

Repeat with remaining nori, rice, and fillings. Cut each roll with a serrated knife into 6-8 slices.

Sodium Soup

Greg's Chicken Taco Soup

3 large cans boned chicken
1 medium onion
1 can diced tomatoes
1 can diced tomatoes w/green chilies
1 large can white hominy
2 cans dark kidney beans
2 cans pinto beans
1 large can tomato paste
2 packages frozen corn
1 large bottle V8
2 large cans chicken broth
1 package dry taco seasoning
1 package dry Ranch dressing mix
1 can refried beans

Combine all ingredients, simmer 1 hour. Garnish with tortilla chips, sour cream, cheddar cheese


This soup has a lot of good things going for it. Broth- or tomato-based soups are great for filling you up with few calories/fat, and there have been studies showing that diners who eat a cup of soup before a meal end up eating fewer calories at that meal than those who do not. This soup gets a huge fiber boost from the beans, plenty of lean protein from the chicken and beans, and tons of antioxidants from the tomatoes, V8 and onions. The downside is that this recipe is maybe a little too starchy (do you really need a large can of hominy AND two packages of corn??), and definitely too salty. Nearly every ingredient in this recipe has added salt, and plenty of it. Why should you care? Eating too much sodium causes your body to retain water, which first of all makes you feel bloated and icky and second of all puts stress on your heart. This stress can cause high blood pressure- some people are more prone to it than others. High blood pressure is a scary thing, because you don't feel it, but it can lead to heart attack, stroke and kidney failure. No, thank you, I'd rather not. The last reason sodium can harm you is that it makes you really thirsty. This can be a problem if you typically reach for high-calorie or sugary drinks.

So, lets trim that sodium...Buy no-salt- added canned tomatoes, and get two cans of them. Buy a separate can of green chilies to add to them. One can of green chiles has about 400mg sodium, but one can of tomatoes with chiles has about 1000! No-salt-added vegetables are getting pretty easy to find. Even Wal-Mart has a whole line of them now. The beans are harder to find without added salt, but canned beans are so convenient that I wouldn't stop using them because of it. Just make sure you dump them in a colander and rinse really well before using. Same goes for the hominy. As for the V8, buy the low-sodium version which has 140mg sodium per serving compared to 420mg in the regular V8. Use only half of the bottle, which is plenty to get the flavor into the finished product, between the V8 and the tomato paste. I also cut out the chicken broth completely and substituted plain old water. With all of the flavors going on you won't miss it, and you definitely don't the 1000mg sodium per can.

Now, how about those seasoning packets. Have you ever read the ingredients? They read like a high school chemistry experiment. Here they are:

Taco seasoning: includes hydrogenated oils (trans fat!!), salt, MSG, sugar, and preservatives
Ranch: maltodextrin, buttermilk, salt, MSG, lactic acid, dried garlic, dried onion, spices, citric acid, calcium stearate, xanthan gum, carboxymethylcellulose, guar gum, and artificial flavor.

A good rule to implement in your kitchen is to avoid eating anything that you haven't a clue what it really is. You would be surprised how easy it is to use your own spices. A taco seasoning can be made with 1 T dried onions, 2tsp chili powder, 1 tsp garlic powder, 1 tsp cumin, 1 tsp cayenne pepper. Ranch mix can be made with 2T minced onion, 1/4 tsp onion powder, 2tsp dried parsley, 1/4 tsp garlic powder, 1/8 tsp cayenne pepper, and 1/4 tsp black pepper. Yes, it takes a little more measuring but it is totally worth it to cut out all those weird preservatives and all that salt.

A couple other things I did to improve this recipe: You already know how I feel about meat, so it won't surprise you that I cut down the chicken to only two cans. It's still plenty! If you have time, get your own chicken (free range if possible :) and cook and chop it. If not, go for all-natural canned chicken with no extra preservatives, 97% fat free. Also, look for fat-free or vegetarian refried beans. Otherwise, they have LARD in them. Gross. Last, I cut out the frozen corn  and kept the hominy, which really adds character to this soup. I swapped this starchy vegetable for an extra onion and large yellow bell pepper, which are non-starchy vegetables and therefore have less calories. This soup was absolutely delicious!

2 - 12.5 oz cans boned chicken
2 medium minced onions
1 large yellow bell pepper, chopped
2 cans no-salt-added diced tomatoes
1 can diced green chilies
1 large can hominy, rinsed
2 cans dark kidney beans, rinsed
2 cans pinto beans, rinsed
1 can tomato paste
1/2 large bottle of low-sodium V8
4 cups of water
3T dried minced onion
2tsp chili powder
1 1/4 tsp garlic powder
1 tsp cumin
1 1/8 tsp cayenne pepper
2 tsp dried parsley
1/4 tsp black pepper

Combine all ingredients, simmer one hour. Garnish with tortilla chips, reduced-fat sour cream, and cheese (in small amounts).

Q&A: Trail Mix

Lyndsey writes:

Terri,

I am wanting to make a good trail mix to have on hand for the kids (and myself) to munch on. I don't really want to do the raisin, M&M, pretzel trail mix (actually that's EXACTLY what I'd like to do) but was thinking I'd like some crunchy oats in there. Do you suggest coating oats with honey or molasses and baking for a bit?
Thanks and I love your blog!




The main problem with trail mix is that the typical ingredients such as dried fruit and nuts (and of course, M&Ms) are really calorie-dense foods- you can only eat about 1/4 cup for a reasonable number of calories. It's ok to use these ingredients but I would recommend mixing in some whole grain cereals like puffed brown rice, wheat chex, or cheerios to add some volume and help you feel satisfied without adding too many extra calories. Your own homemade granola would also go well in a trail mix, but beware of store-bought versions that are way too high in fat. Your don't even need to add any oil to your recipe to make it good. Try this:

4 cups old-fashioned rolled oats
1/3- 1/2 cup honey or maple syrup (a mixture is good, too)
1 tsp cinnamon
1 cup of raw nuts or seeds of your choice (I love walnuts or almonds with flax seeds)

Mix oats, nuts/seeds and cinnamon in a large bowl. Drizzle honey or maple syrup over oats, stir really well to combine. Coat a large baking sheet with cooking spray and spread mixture evenly. Bake at 325 degrees, stirring every 15 minutes or so, until the oats are a deep golden color and the nuts are toasted.

Baking the granola long enough is essential to really bring out the flavor.

Thanks for writing, Lyndsey!

DIY Pizza

Who doesn't love pizza? No one, that's who. At least no one that I've ever met can resist sinking their teeth into a gooey, stringy, chewy peice every now and then. But how much does that pizza cost you? Probably 20 bucks by the time you pay the delivery and tip, but I'm also talking about the nutritional cost. A slice of cheese pizza from Papa John's, for example, is about 212 calories and 8 grams of fat. A slice of pepperoni from Domino's will run you 324 calories and 13 grams of fat. Ever eaten half a pizza in one sitting? Yeah, me too. Yikes.

Your best bet (as usual) is to make your own pizza, crust and all. It is really much easier than you might think. If you make your own, you get to control what goes into the crust. Soaked in butter? No, thank you. White whole wheat flour (my favorite!)? Yes, please. The easiest way to make a pizza crust is with a food processor but it's not that much harder to make if you don't have one. Take some time on a weekend afternoon to whip up a big batch of dough, let it rise while you are busy with other things, then divide it up and freeze for later. You can just pull out a dough ball from the freezer on a weekday morning, let it thaw in the fridge during the day and use it when you get home for a quick and easy dinner.

The toppings are up to you: I recommend lots of veggies such as red onion, mushrooms, bell peppers, broccoli, spinach, and tomatoes. For the sauce you can just use canned pasta sauce (look for "light" varieties- they actually do make the stuff without sugar). If you are a meat lover's pizza person, you can use turkey or vegetarian versions of pepperoni or sausage in order to cut down the fat and calories. I'll bet Pizza Hut can't do that for you!

We all know it wouldn't be pizza without cheese. Instead of the inch-thick layer you find on many restaurant pizzas, just try a thin sprinkle of part-skim mozzarella. Three or four ounces will do for a whole pie, and with that amount you won't feel deprived.

This recipe for homemade pizza will deliver lots of satisfaction for a fraction of the calories. And by a fraction, I mean about half- approx. 150 per slice with only 4 grams of fat and (bonus!) almost 4 grams of fiber per slice. Now this is a pizza of which you could eat half and not feel too guilty :)

1 1/2 cups white whole wheat flour

1tsp instant yeast

1 tsp sea salt

1T olive oil

2/3 cup canned pasta sauce

1/3 cup canned mushrooms

1/3 cup chopped red onion

1/3 cup chopped bell pepper

crushed red pepper or italian seasoning to taste

3 ounces shredded part-skim mozarella

1. Combine the flour, yeast and salt in food processor using dough blade attachment. Turn the machine on and add 1/2 cup water and 1/2 T olive oil through the tube. Process for about 30 seconds, adding more water about 1T at a time until the dough forms a ball that is just slightly sticky. (You can do this step by hand with a mixing bowl and wooden spoon.)

2. Turn dough onto floured work surface and knead by hand for a few seconds, forming a smooth, round ball.

3. Put 1/2 T olive oil in a bowl. Roll dough ball in the bowl then cover with plastic wrap and let rise until dough doubles in size (1-2 hours, but you can skimp if you are short on time).

4. When dough is ready, roll into a even, flat round or press into a pizza pan. Top with pasta sauce, toppings and shredded cheese

5. Bake at 450 degrees until cheese and crust are lightly browned.

Italian-ish night

This recipe is for a casserole-type dish, somewhat reminiscent of lasagna but with a sour cream and onion twist.

2T butter
1 1/2 lb ground beef
3 cloves garlic
1 tsp salt
1/2 tsp pepper
6 chopped scallions
1 tsp sugar
2 8oz cans of tomato sauce
1 8oz pkg spiral pasta
1 cup sour cream
1 pkg cream cheese
1/2 cup grated cheese
1/2 can french fried onions

1.Cook pasta according to package directions
2.Brown the meat with garlic. Add salt, pepper, sugar, tomato sauce, and butter
3. Mix cream cheese and sour cream and add scallions.
4. Layer in casserole dish: 1/3 noodles, 1/3 cheese mixture, 1/3 sauce mixture. Repeat
5. Top with grated cheese and french fried onion rings.
6. Bake at 350 for 25-30 minutes.

This dish is extremely high in fat- between the meat, cream cheese, sour cream, grated cheese, butter and french fried onions, you probably wouldn't be able to afford to eat another gram of fat all day long! To make matters worse, the fat found in meat and cheese is the saturated kind which will wreak havoc on your cholesterol levels.

Let's talk about meat for a sec. Those of you who know me, know that I am not a fan. Not because I am an animal rights activist. In fact, I am all for eating things that are beneath me on the food chain. However, the overconsumption of meat in the western diet has led to some really unfortunate farming practices. Our demand for meat far exceeds the amount that could be produced by raising cattle on grass fields where they can graze freely and get exercise, producing leaner, healthier beef with a more balanced profile of fatty acids. Instead, they must be raised cooped up in pens, eating grain (which their bodies are not meant to do) and living in less-than-clean conditions. They are then fed antibiotics to keep from getting sick and hormones in order to mature more quickly and thus, be ready to slaughter more quickly. We are only beginning to discover what this does to our health, not to mention our environment.

I do not tell anyone not to eat meat. I just advise that if you be aware of what and how much you are eating. If you can, buy free range and grass fed meat. I used bison meat in this recipe, which is super lean and usually grass fed. If you can't or don't want to buy different meats, then just be cognizant of your portion sizes. Most people need about 5-6 ounces (the size of two decks of cards) of meat or other protein foods per day. How often do you see a 12 oz steak on a restaurant menu? Yikes. Cut down a bit and your health and the environment will thank you.

Okay, off the soapbox now. As I said, I used bison in this recipe. I also cut the amount down to 1 lb and used a 1/2 pound diced mushrooms to fill in for the rest. Mushrooms have a meaty-type flavor, and they add fiber and potassium to this dish. You really could use any type of vegetable that usually goes well in italian dishes- onion, bell pepper, zucchini, etc. Up the tomato sauce a bit- I used 2 15oz cans because I like things quite saucy. Cut out the salt (canned tomato sauce comes with plenty) and the butter and sugar (no purpose, really). Be sure to brown the meat separately, drain off all the fat/blot with paper towels and THEN add the vegetables and garlic. Otherwise, your vegetables will act like little sponges, soaking up all that grease. Nice.

Now, for the cheese layer. Besides the aforementioned saturated fat, the cream cheese and sour cream do not contribute much nutritionally. Unlike many dairy products, they don't even contain all that much calcium or protein. Buy reduced fat versions, then cut down the amount and substitute one of my favorite stealth ingredients for creamy dishes: silken tofu. Really. Don't be afraid, it takes on the flavor of the sour cream and cream cheese and it's a good source of protein and UNsaturated fat.

Change the pasta to whole grain. That's a no-brainer. As for the topping, I don't believe the 1/2 cup of cheese and french fried onions on top are really necessary; this dish already has many flavors going on as it is. I just used 1/4 cup grated parmesan cheese. (if you REALLY want something crunchy on top, I recommend Lay's baked Parmesan and Tuscan herb chips)

Anita's Stew, contributed by Jennifer M:


1 lb ground bison
3 cloves garlic
1/2 tsp pepper
8oz chopped mushrooms
1 bunch chopped scallions
2 15oz cans of tomato sauce
1 8oz pkg whole wheat spiral pasta
1 12oz pkg silken firm tofu
1/3 cup reduced-fat sour cream
4oz reduced-fat cream cheese
1/4 cup grated parmesan cheese
1/2 cup crushed baked Parmesan and Tuscan herb potato chips, if desired


1.Cook pasta according to package directions
2.Brown the meat. Drain and blot with paper towel. Add pepper, garlic, mushrooms, tomato sauce. Simmer until mushrooms are tender.
3. Mix cream cheese, tofu, and sour cream with hand mixer or food processor. Add scallions.
4. Layer in casserole dish: 1/3 noodles, 1/3 cheese mixture, 1/3 sauce mixture. Repeat
5. Top with grated cheese and crushed chips if using.
6. Bake at 350 for 25-30 minutes


Serve with a big green salad. Thanks for the contribution, Jennifer, and good luck with the weight-loss challenge :)