SPECIAL OFFER: - Limited Time Only!
(The ad below will not display on your printed page)
Finding great-tasting recipes that are also healthful is not easy, even though there are thousands on the Internet. The following dishes have been tested and retested in our very own kitchens so that you can cook and eat them with confidence.100 Percent Whole-Grain Blueberry-Banana Muffins
Health Perks: Delicious 100 percent whole-grain muffins that are low in calories and packed with fiber, protein, potassium, magnesium, and vitamin B-6.
What They Replace: Traditional blueberry muffins are 400 calories or more and have little nutritional value.
Heat oven to 350 degrees F. Spray a 12-cup muffin tin with nonstick spray, or use muffin liners. Put rolled oats in a food processor until ground -- 10-20 seconds. Combine flour, oats, baking powder, baking soda, and salt together in a bowl. In a separate bowl mash the banana and combine it with the blueberries, milk, egg whites, vanilla, oil, and honey. Stir in flour mixture and spoon into muffin cups until about 3/4 full. Bake 20-22 minutes, until golden brown.
Nutrition: (One 3-ounce muffin) 174 calories, 3.2g fat, 34g carbs, 4g protein, 4.6g fiber, 340mg sodium
Cooking and Prep Time: 45 minutes
Health Perks: Packed with fiber, protein, vitamin C (about 70 percent of daily needs), vitamin A, calcium, iron, and the antioxidant lycopene.
What It Replaces: A serving of traditional lasagna can top 1,000 calories, and it doesn't have as much fiber.
Nutrition: (8-ounce slice) 302 calories, 7.5g fat, 27g carbs, 27g protein, 5g fiber, 618mg sodium
Prep and Cooking Time: 1 hour
Health Perks: High in potassium, fiber, vitamin C, protein, iron, and magnesium.
What They Replace: French fries, which have almost 500 calories per serving.Ingredients
Preheat oven to 450 degrees F. Scrub the potato and slice into 8 pieces lengthwise. Cover a baking sheet with aluminum foil and spray lightly with cooking spray. Place the potato slices on the tray. Mist with cooking spray. Sprinkle with onion powder, garlic powder, onion flakes, salt, pepper, and paprika. Then sprinkle the bread crumbs. Coat lightly with cooking spray. Bake 40 to 45 minutes, until crispy. Spray a light coat of margarine spray before serving.
Nutrition: (1/2 potato) 95.5 calories, 0.3g fat, 21g carbs, 2.65g protein, 2.5g fiber, 62.5mg sodium
Prep and Cooking Time: 50 minutes
Health Perks: Low in calories, high in fiber.
What It Replaces: Traditional 400-calorie French toast.
Place the egg whites in a bowl, add the skim milk, banana, cinnamon, and salt and mix to combine. Spray frying pan with cooking spray and heat it up. Dunk bread into the egg mixture and cook to desired doneness. Serve with jam or syrup.
Nutrition: (2 slices) 224 calories, 2.25g fat, 41g carbs, 2.65g protein, 5.75g fiber, 246mg sodium (add 80 calories for the jam or 105 calories for the maple syrup)
Prep and Cooking Time: 15 minutes
Charles Stuart Platkin is a nutrition and public health advocate, founder and editor of DietDetective.com, the health and fitness network, and author of The Diet Detective's Calorie Bargain Bible. Copyright 2008 by Charles Stuart Platkin. All rights reserved.
Reprinted with permission from www.dietdetective.com, May 2008.