Healthy Recipes: Favorites from The Recipe Doctor (cont.)

Yield: 8 servings

Nutritional Information: Per serving: 294 calories, 12 g protein, 44 g carbohydrate, 6.5 g fat (1.5 g saturated fat, 2.1 g monounsaturated fat, 1.8 g polyunsaturated fat), 82 mg cholesterol, 2 g fiber, 537 mg sodium. Calories from fat: 20%.

Best Healthy Muffin Recipe

I love muffins because they're delicious and so convenient to grab-and-go or enjoy with your morning coffee or tea. And Lemon Blueberry Corn Muffins are definitely among my favorites. Each small muffin contains a boost of fiber, and the lemon and blueberry flavors complement each other perfectly.

Lemon Blueberry Corn Muffins
[145 calories and 2 g fiber per serving]

Bake the batter in a nonstick mini angel food pan (or similar) for a pretty presentation. This is a great way to work some fruit, whole grains, and plant omega-3 fatty acids (from canola oil) into your morning.

Ingredients:
- 1/2 cup unbleached white flour
- 1/2 cup whole-wheat flour
- 1 cup yellow cornmeal (finely ground works best)
- 1/3 cup granulated sugar
- 1/3 cup Splenda (or other sugar alternative for baking)
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- Zest from 1 lemon, finely chopped (about 1 1/2 teaspoons)
- 1/4 cup canola oil
- 4 tablespoons lemon juice
- 1/4 cup fat-free sour cream
- 3/4 cup fat-free half-and-half or low-fat milk
- 1 large egg
- 1/4 cup egg substitute
- 2 cups frozen or fresh blueberries

Preparation:
1. Preheat oven to 400 degrees. Line 15 muffin cups with paper or foil liners.
2. Whisk together the flours, cornmeal, sugar, Splenda, baking powder, salt, and lemon zest in a large bowl.
3. Add canola oil, fat-free half-and-half, egg and egg substitute to a large mixing bowl and beat on medium until well blended. Gradually add flour mixture to the batter in the mixing bowl, while beating on low speed, until just combined. Gently stir in blueberries and spoon batter into prepared muffin cups using a 1/4-cup measuring cup. Bake until a tester inserted in center of largest muffin comes out clean (about 18 minutes).

Yield: Around 15 muffins

Nutritional Information: Per muffin: 145 calories, 4 g protein, 23 g carbohydrates, 4.4 g fat (0.4 g saturated fat), 15 mg cholesterol, 2 g fiber, 198 mg sodium. Calories from fat: 27%.

Best Healthy Main Dish Recipes

Here are two of my favorite main dish recipes, including one for the fish-lover, and one for the vegetarian (full- or part-time). Butternut Squash Risotto is a uniquely flavored and colored risotto that I enjoy as a lunch or dinner entree. Seasoned Salmon with Lemon Caper Sauce is a simple but elegant dinner entree that gives you a big boost of healthy omega-3 fatty acids.

Butternut Squash Risotto
[323 calories and 4.5 g fiber per serving]

Ingredients:
- 5 cups butternut squash cut into 1/2-inch cubes (about 1, 2-pound butternut squash, peeled, seeded, , and cut and cut into cubes)
- 2 tablespoons extra virgin olive oil, divided use
- 6 cups chicken broth (lower sodium if available)
- 2 cups leeks (white and pale green parts), rinsed very well and thinly sliced
- 2 cups medium-grain rice
- 1/2 cup dry white wine
- 1/2 cup whole milk or fat-free half-and-half
- 1/2 cup shredded Parmesan cheese (more for garnish optional)
- 2 tablespoons chopped fresh sage (available in most produce sections)

Preparation:
1. Preheat oven to 400 degrees and line a jellyroll pan with foil. Add the squash cubes and 1 tablespoon olive oil to medium bowl; toss well to coat the cubes. Spread them onto the prepared pan and bake until tender and lightly golden (about 40 minutes), stirring after 20 minutes.
2. While squash is baking, add the chicken broth to a medium saucepan and bring to a gentle boil. Reduce heat to simmer; cover to keep warm until needed.
3. Heat remaining tablespoon of olive oil in a large heavy saucepan over medium heat. Add the leeks and saut©, stirring often, until soft and lightly brown (about 5 minutes). Add the dry rice and stir frequently for a minute. Pour in the wine and simmer, stirring constantly, until wine is absorbed (1 to 2 minutes). Reduce heat to low and add a cup of hot stock and simmer, stirring frequently, until absorbed (3-5 minutes). Add remaining stock, a cup at a time, each time allowing stock to be absorbed before adding more. Stir each time you add stock. Right about the time you've added the 6 cups of stock, the rice should just be tender and the mixture should look a little creamy.
4. Gently stir in the roasted squash cubes, the milk, Parmesan cheese and fresh sage and cook about a minute or two, just until everything is heated through. Add salt and pepper to taste if desired and serve each bowl with a sprinkling of shredded Parmesan cheese, if desired.

Yield: 8 servings

Nutritional Information: Per serving: 323 calories, 10.5 g protein, 53 g carbohydrate, 8 g fat, 3 g saturated fat, 13 mg cholesterol, 4.5 g fiber, 230 mg sodium. Calories from fat: 22%.

Seasoned Salmon with Lemon Caper Sauce
[191 calories and 0.1 g fiber per serving]

When I want to fix salmon fast, this is one of the recipes I often grab. It takes five minutes to put together and 10 minutes to broil the salmon. And it tastes terrific -- can't get much better than that.

Ingredients:
- 1 pound salmon fillet
Canola cooking spray
1/8 teaspoon salt
1/8-1/4 teaspoon freshly ground pepper (depending on preference)
1/4-1/2 teaspoon garlic powder (depending on preference)
1/2 teaspoon dill weed
- Lemon Caper Sauce
1/2 cup fat-free or light sour cream
1 tablespoon drained capers
2 teaspoons lemon juice
1/2 teaspoon finely chopped lemon zest or peel (optional)

Preparation:
1. Preheat broiler. Line a 9-inch round pan or dish with foil. Coat the foil with canola cooking spray.
2. Rinse and dry salmon fillet well. Place the salmon skin-side down in the prepared pan.
3. Coat the top of the salmon fillet (flesh side) with canola cooking spray.
4. Sprinkle salt and pepper evenly over the top of salmon. Then sprinkle garlic powder and dill weed evenly over the top of salmon. Place under broiler (about 6 inches from the heat) for five minutes. Flip salmon over (skin-side up now) and broil five minutes longer. Check the thickest part of the salmon to test if it is done.
5. Peel off the skin (it comes off easily) and throw away. Serve the salmon seasoned-side up (spoon any juices and seasoning in the bottom of the pan over the top of the salmon).
6. While the salmon is broiling, add sour cream, capers, and lemon juice (lemon zest if desired) in small food processor and pulse about five seconds to blend well. If you don't have a food processor you can finely chop the capers and blend the capers, lemon juice and sour cream together well in a small serving bowl.



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