Category Archives: BETTER FOR YOU HACKS

BETTER-FOR-YOU MEXICAN CORN ON THE COB

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4 ears of corn

4 tbs light OR reduced-fat cream cheese

4 limes

4 tsp grated parmesan cheese

cayenne pepper to taste

Grill the corn for 15 minutes, rotating every 5 minutes, either in the husk or husks removed and ears wrapped in aluminum foil. Alternately, you can roast the corn in the husks or husks removed and ears wrapped in aluminum foil in a 350 degree oven by placing them directly on the oven rack for about 30 minutes. The corn is done when it’s slightly soft and gives a little beneath the husk or is tender when pierced with a fork.

After the corn is cooked and slightly cooled, peel back each of the husks (if present) and discard or use as a decorative  handle for eating. Spread each ear with 1 tbs of cream cheese, squeeze on the juice of 1/2 a lime, and sprinkle on 1 tsp of parmesan cheese and pinch of cayenne pepper (add more if you like it hot.)

Serve with remaining lime wedges.

4 servings 160 calories per serving

BETTER-FOR-YOU BAKED BEANS

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1 onion, diced

2 (15 oz) cans navy, pinto, or cannellini beans, preferable low-sodium, drained and rinsed

1 c barbecue sauce (any brand with no more than 40 calories per 2 tbs)

1 tbs balsamic vinegar

Preheat the oven to 325 degrees.

Mist a skillet with nonstick cooking spray and saute the onion for 8-10 minutes, until soft and translucent. Remove from heat.

Add the beans, sauce, and vinegar to the onions. Stir until well combined.

Transfer the mixture to a baking dish and bake, uncovered, for 60 minutes, until the sauce is thick.

Serve hot.

8 servings 120 calories per serving

BETTER-FOR-YOU FRENCH ONION SOUP

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1 tbs olive oil

2 lg onions, sliced (about 5 cups)

2 cloves garlic, minced, OR 1/2 tsp garlic powder

2 bay leaves

2 sprigs fresh thyme

1/4 tsp kosher salt OR coarse sea salt

1/2 c inexpensive red wine (such as cabernet)

4 c low-sodium beef broth

4 slices reduced-fat swiss cheese

Add the olive oil, onions, garlic, bay leaves, thyme, and salt to a lg pot. Cook over med heat until the onions are caramelized to a deep brown color, 25-30 minutes. Stir frequently to prevent burning.

Add the red wine and cook until it has evaporated and the onions are dry, about 5 minutes.

Pour in the beef broth, bring the mixture to a boil, reduce the heat to low, and then simmer for 10 minutes.

When ready to eat, turn on the broiler, place four small oven-safe bowls on a baking sheet, ladle the soup into each of the bowls, lay a slice of swiss cheese over each, and stick the baking sheet, in the oven until the cheese is nice and bubbly, 1-2 minutes.

4 servings 150 calories per serving

 

BETTER-FOR-YOU LOADED POTATO SOUP

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1 c chopped yellow onion (about 1 med onion)

4 cloves garlic, minced, OR 1 tsp  garlic powder

3 c cauliflower florets

1/2 c shredded carrots

1 lg potato, cubed (washed well, skin intact)

2 c low-sodium vegetable broth

3 tbs light OR reduced-fat cream cheese

salt and pepper to taste

Liberally coat a lg pot with nonstick cooking spray and warm over med heat. Add the onion and cook until soft, approximately 5 minutes. Stir frequently to prevent burning. Add more nonstick cooking spray if needed.

Add the garlic and cook for 1-2 minutes, stirring constantly. Add the cauliflower, carrot, potato, vegetable broth, and 1 cup of water. Cover and bring to a boil over high heat.

Reduce the soup to a simmer and cook for 10 minutes with the lid on. Uncover and cook an additional 10 minutes.

Remove from the heat and use an immersion blender to puree the soup until it’s smooth. Add the cream cheese and mix vigorously with a spoon until the cram cheese is melted and well blended.

6 servings 94 calories per serving

BETTER-FOR-YOU GRILLED CHICKEN PARM HERO

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1 lg whole-grain roll

1 thin to medium boneless, skinless chicken breast

3 heaping tbs marinara sauce, store-bought OR homemade

1/4 c shredded part-skim mozzarella cheese

1 tsp grated parmesan cheese

Preheat the broiler. Line a baking sheet with aluminum foil.

Scoop the insides out of the roll, place the roll on the baking sheet, and lightly toast under the broiler for 1-2 minutes. Place the roll on a plate and set aside.

In a pan coated with nonstick cooking spray, saute the chicken until it is no longer pink inside, 3-4 minutes per side.

Transfer the chicken to the baking sheet, top with the marinara sauce, mozzarella cheese, and parmesan cheese. Place under the broiler until the cheese is melted and bubbling. Use a spatula, remove the chicken parm from the oven and place on a toasted roll.

1 serving 320 calories

TURKEY REUBEN SANDWICH

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1 sandwich thin, preferable whole grain (with no more than 100 calories total)

2 slices tomato (optional)

2 oz sliced turkey breast (about 4 slices)

2 heaping spoonfuls sauerkraut, slightly drained

1 oz reduced-fat swiss cheese (about 2 thin slices)

2 tbs Russian dressing (with no more than 50 calories per 2 tbs)

Preheat the broiler. Split the sandwich thin and toast it.

Top each half of the toasted sandwich think with a tomato slice, if desired, turkey, sauerkraut, add 1 slice of swiss cheese. Place both halves on a baking sheet and place under the broiler until the cheese is melted.

Remove both halves from the oven and top each with 1 tbs Russian dressing.  Enjoy open-faced.

1 serving 240 calories

BETTER-FOR-YOU HAM AND CHEESE SANDWICH

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2 slices reduced-calorie whole-grain bread (with no more than 50 calories per slice)

1 tbs spicy brown mustard

1 tbs low-fat mayonnaise

2 oz lean, reduced-sodium deli ham (about 4 slices)

4 slices tomato

4 tbs shredded reduced fat-cheese, any variety

pickle rounds (optional)

Preheat the broiler, and toast the bread.

Mix the mustard and mayonnaise.

Spread each slice of bread with half the mustard-mayo mixture. Top each half with the ham, tomato, and cheese.

Place the pieces under the broiler until the cheese is hot and bubbly.

Cut each slice in half, garnish with pickle rounds, if desired, and enjoy open-faced.

1 serving 280 calories

BLT A+

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2 slices reduced-calorie whole-grain bread (with no more than 50 calories per slice)

1/4 avocado, sliced

2 slices turkey bacon

2-4 lettuce leaves

2-3 slices tomato

salt and pepper to taste

Toast the bread.

Mash the avocado with a fork and spread a think layer on each slice.

Prepare the turkey bacon as directed as directed on the pkg and drain thoroughly on paper towels.

Layer 1 slice of toast with the lettuce, tomato, and cooked turkey bacon. Add salt and pepper to taste. Top with the second slice of toast. (Alternately, you can layer each half with the fixings and enjoy open-faced.)

1 serving 240 calories

BETTER-FOR-YOU SIMPLE SLOPPY JOES

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1/2 onion, chopped

1 1/4 lbs ground turkey (at least 90% lean)

1/2 c ketchup

1 tbs brown sugar

1 ts garlic powder

1 tsp mustard

ground black pepper to taste

6 whole-grain buns OR English muffins, split

Coat a lg skillet with nonstick cooking spray and warm over med-high heat. Add the onion and saute until softened and browned, about 5 minutes. If the onion starts to stick, mist with additional cooking spray.

Add the ground turkey to the skillet and cook, breaking apart the meat and mixing occasionally, until the meat is cooked and browned, about 5 minutes.  Drain visible fat from the pan.

Add the ketchup, brown sugar, garlic, mustard, and pepper to the skillet and mix thoroughly. Cook for an additional 3 minutes.

Toast the buns while the meat is cooking.

Divide the mixture between 12 toasted bun halves, garnish with optional greens, and serve open-faced.

6 servings 295 calories per serving