April/May 2006

Have you noticed that many of our grocery stores are finally understanding the need for really good and healthy foods? The varieties are getting better all the time too. This month we're presenting recipes from Jyl Steinback, America's Healthiest Mom, that have many different flavors.

 

 

Spicy Stuffed Shrimp
Serves:  8
Source:  Supermarket Gourmet
by Jyl Steinback (www.AmericasHealthiestMom.com)

 

2 tbsp. wasabi powder
8 oz. pkg. nonfat cream cheese, softened
1½ to 2 tbsp. cold water
3 lbs. large shrimp, cooked, shells on

 

Combine wasabi powder and water, mix to form a thick paste. Place cream cheese in a food processor; add wasabi mixture and process until smooth. Split shrimp down the center of the back, cutting almost all the way through. Using a small spoon fill the center of each with 1½ teaspoons cream cheese-wasabi mixture. Press sides together. Cover and refrigerate until ready to serve. Serve with additional wasabi paste, if desired.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	204	6 very lean meat	0
Fat	2.9 g
Carbohydrates	3 g
Protein	38 g
Cholesterol	262 mg
Dietary Fiber	0 g
Sodium	186 mg

 

Cinnamon-Raisin Couscous
Serves:  8
Source:  Supermarket Gourmet
by Jyl Steinback (www.AmericasHealthiestMom.com)

1½ cups plus 1 tbsp. nonfat vegetable broth
¼ cup apple juice
8 oz. pkg. sliced fresh mushrooms
¾ tsp. ground cinnamon
1 tsp. onion powder
¼ cup water
15 oz. can low sodium garbanzo beans
10 oz. pkg. quick-cooking plain couscous
¾ cup golden raisins

Spray a large nonstick skillet cooking spray; add 1 tablespoon vegetable broth and heat over medium-high heat. Add mushrooms; sprinkle with onion powder and cook, stirring frequently, until mushrooms are softened, 3 to 5 minutes. Add beans, raisins, apple juice and cinnamon to mushrooms. Toss mixture lightly and remove skillet from heat. Pour remaining broth and water into a small saucepan; bring to a boil over high heat. Add couscous to mushroom mixture in skillet; pour boiling broth over top. Cover and let mixture stand 5 minutes, until liquid is absorbed. Fluff with a fork and serve immediately.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	248	1½ vegetable	3½
Fat	1.4 g	1½ starch
Carbohydrates	51 g	1½ fruit
Protein	9 g
Cholesterol	0 mg
Dietary Fiber	9 g
Sodium	396 mg

Mahi-Mahi with Kiwi-Orange Salsa
Serves:  4
Source:  Supermarket Gourmet
by Jyl Steinback (www.AmericasHealthiestMom.com)

1 lb. mahi-mahi fillets
1 cup canned mandarin orange segments, drained
1 tsp. salt free spicy seasoning
2 tbsp. canned chopped jalapeño chiles
3 kiwifruit, peeled, sliced and quartered
1 cup chopped onion

Preheat broiler on high heat. Line a baking sheet with foil and spray with cooking spray. Arrange fish on baking sheet; sprinkle with seasoning. Broil 7 to 8 minutes; turn fish over and broil 7 to 8 minutes, until fish flakes easily with a fork. While fish is cooking, combine remaining ingredients in bowl and mix well. Serve over cooked fish.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	192	1 vegetable	1
Fat	1.3 g	3 very lean meat
Carbohydrates	22 g	1 fruit
Protein	22 g
Cholesterol	81 mg
Dietary Fiber	3 g
Sodium	183 mg

 

Turkey Tenderloins with Orange-Mustard Sauce
Serves:  6
Source:  Supermarket Gourmet
by Jyl Steinback (www.AmericasHealthiestMom.com)

1 cup tomato-vegetable juice cocktail
1½ lbs. boneless, skinless turkey breast tenderloins
½ cup orange marmalade
2 tsp. garlic powder
1 tbsp. Dijon mustard
1½ tsp. onion powder

Combine juice cocktail, orange marmalade and mustard in a small saucepan; bring to a boil over medium-high heat. Reduce heat to low and simmer, stirring frequently, until thickened, 10 minutes. Preheat broiler on high heat. Line a baking sheet with foil and spray with cooking spray. Arrange turkey tenderloins on baking sheet; sprinkle with 1 teaspoon of the garlic powder and ¾ teaspoon of the onion powder. Broil 10 minutes; turn turkey over, season with remaining garlic and onion powder. Broil 5 to 8 minutes, until cooked through and lightly browned. Serve leftover sauce on the side or drizzle over cooked rice.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	213	1½ other carb	2
Fat	0.6 g	3 very lean meat
Carbohydrates	23 g
Protein	28 g
Cholesterol	68 mg
Dietary Fiber	1 g
Sodium	240 mg

 

12 oz. pkg. radiatore pasta
½ cup pimentos, drained well
1 cup shredded nonfat cheddar cheese
2 (4 oz.) cans chopped green chiles, drained well
1 cup skim milk

 

Cook pasta according to package directions; drain and return to pot. Add remaining ingredients. Cook over medium-low heat, stirring constantly, until cheese is melted and sauce is hot.

Hint:  Substitute farfalle or wagon wheel pasta for radiatore, if desired.

Nutrition per Serving		Exchanges	Carb Choices
Calories	195	1½ starch	2
Fat	0.7 g	1 very lean meat
Carbohydrates	36 g	2 vegetable
Protein	10 g
Cholesterol	‹1 mg
Dietary Fiber	‹1 g
Sodium	484 mg

Piña Colada Carrot Squares
Serves:  12
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

2 cups all purpose flour
½ cup packed brown sugar
1 tsp. baking soda
½ cup granulated sugar
½ tsp. baking powder
8 oz. can crushed pineapple in juice, undrained
1½ tsp. ground cinnamon
¾ cup shredded carrots
½ tsp. ground ginger
¼ cup flaked coconut
¼ cup egg substitute
½ cup raisins
3 large egg whites
¼ cup slivered almonds
¾ tsp. vanilla extract

 

Preheat over to 350°F. Spray 9 X 13 inch baking dish with cooking spray. Combine flour, baking soda, baking powder, cinnamon and ginger in medium bowl; mix well. Combine egg substitute, egg whites, vanilla extract and sugars in large bowl; beat with electric mixer until creamy and smooth. Stir in crushed pineapple, carrots and coconut; mix well. Gradually add flour mixture, mixing just until ingredients are moistened. Do not overmix. Fold in raisins and almonds. Spread batter in prepared baking dish; bake 25 to 30 minutes before cutting into squares. Serve immediately, store in refrigerator up to 1 week or cut in squares and freeze. Thaw and eat at room temperature or heat in microwave 10 to 15 seconds, just until warm.