HEALTHY RECIPES

IN THE KITCHEN WITH Dietitian Vanessa Abbood

VANESSA ABBOOD, MS, RD, LD

Butternut Squash Mac n’ Cheese

Ingredients: • 1 lb elbow macaroni *whole wheat if available* • 1-10oz package of frozen, cubed butternut squash (not thawed) • 1 1/2 cup vegetable stock + splash of broth *low sodium if available* • 1 1/2 cup of skim milk • 1 cup shredded, extra sharp cheddar cheese • 2 tbsp olive oil • 1 tbsp minced garlic • 1/2 cup diced onions • Fresh sage and thyme springs • Salt/pepper to taste

Directions:

Begin by sautéing the onions, garlic, and cubed butternut squash with olive oil in a medium pan. Once the butternut squash begins to soften and the onions are translucent, add the vegetable stock and springs of herbs. Allow to simmer for about 5 minutes then turn off.

Set aside to cool for about 7-10 minutes. Remove herb springs from squash mixture and discard.

In a 2 qt non-stick saucepan, fill halfway with water. Bring to a boil and cook the pasta until al dente. Remove from heat, drain, and set aside.

In a blender, add the 1 1/2 cups of skim milk, splash of vegetable stock. Add the butternut squash mixture from the sauté pan. Blend on “liquify” or “smoothie” mode until mixture is smooth and there are no lumps or bumps. Pour over the cooked pasta in the saucepan and return to heat. Add the cheese, and salt and pepper to taste. Cook on low until the cheese is melted and the mixture is slightly bubbling. Remove from heat and serve. *If using whole wheat pasta, increase milk to 2 cups*

Nutrition: Makes 8 heaping ½ cup servings. Nutrition: 230 calories, 9 grams of fat, 9 grams of protein.

Hearty & Healthy Meatloaf

Ingredients: • 1 lb lean ground beef • 1 lb lean ground pork or turkey • 2 large eggs • 1/2 cup skim milk • 1 cup quick cooking oats • 1 tsp garlic powder • 1 tsp onion powder • 1/2 tsp paprika • 1/2 tsp salt • 1/2 tsp black pepper • 1 tsp stone ground mustard • 1 Tbsp Worcestershire sauce • 1/2 cup chopped onion • 1/2 cup chopped bell peppers (any color) • 1/4 cup of chopped parsley • 8” x 8” (2 quart) glass baking dish or 9" x 5" x 3" (2 quart) loaf pan • Canola oil cooking spray Optional Sauce: • 1 cup Simply Heinz ketchup • 1/2 cup Splenda brown sugar blend • 1 tsp stone ground mustard

Directions: Pre-heat oven to 350 degrees. In a large bowl, combine the ground pork and ground beef. Sprinkle with garlic powder, onion powder, paprika, salt, and pepper and mix well. Add the chopped onion, bell peppers, and parsley and mix. In a 2-cup measuring cup, combine milk, eggs, mustard, and Worcestershire sauce. Add the quick oats to the meat mixture. Pour liquid over the meat/oats and mix until evenly distributed. Place mixture in a loaf pan or glass baking dish that has been sprayed well with canola oil cooking spray. Cook for 55-60 minutes. Allow meatloaf to rest for 10-15 minutes prior to serving. Cut into 8 even slices or squares if using glass baking dish.

Optional Sauce: Spray a small non-stick sauce pan with canola oil cooking spray. Add the ketchup, brown sugar, and mustard. Cook on low/ medium heat and stir frequently. Allow mixture to bubble and thicken. Pour over meatloaf when served or pour in a bowl for optional dipping.

Lightened Up Shepherd’s Pie

Ingredients: • 1 tablespoon avocado oil • 1 cup finely chopped onion • 2 cloves garlic, minced • 1-1.25 pounds lean ground turkey • 3 large sweet potatoespeeled, cubed and boiled • 1/2 cup plain Greek yogurt • 1/4 cup reduced fat shredded cheese of choice, I recommend cheddar • 2 tablespoon shredded asiago cheese • 2 tablespoons reducedsodium tomato paste • 1 tablespoon

Worcestershire sauce • 1/2 teaspoon garlic powder • 1/2 teaspoon dried thyme • 1/4 teaspoon paprika • 1 cup unsalted beef broth • Kosher salt and ground black pepper • Canola oil spray

Nutrition: 430 kcals and 42 grams of protein

Directions:

Preheat the oven to 350°F. Coat a 6- to 8-cup ceramic or glass gratin dish with canola oil spray.

In a large skillet, heat the olive oil over medium-high heat. Add the onion and garlic and cook until slightly browned and translucent. Add the turkey and cook until browned, break apart/ crumble the meat while cooking.

In a 2-cup measuring cup, add the broth, tomato paste, Worcestershire sauce, garlic powder, thyme, and paprika and stir together. Pour over the turkey meat and cook until the meat is cooked through. Season with salt and pepper to taste. Set aside.

In a large bowl, mash the sweet potatoes with the plain Greek yogurt until smooth. Season to taste with salt and pepper. Spread the meat mixture into the prepared casserole dish, and top with the sweet potato mixture. Sprinkle with the Cheddar and asiago cheese. Bake, uncovered, until the potato topping is browned around the edges, 30 to 35 minutes.

Healthful, Veggie-full, Lasagna

Ingredients: • 12 oven-ready lasagna noodles *whole wheat if available* • 1-24 oz can of pasta/tomato sauce *look for one that is lowest in sodium* • 12 oz part skim milk ricotta cheese • 1 egg • 1 cup park skim milk shredded mozzarella cheese • 1 cup diced onion • 4 cups shredded zucchini, yellow squash, and carrots • 2-3 large handfuls of fresh spinach • 2 tbsp olive oil • 2-3 tbsp of dried Italian herbs • Canola oil cooking spray • 9x13 inch glass dish

Directions: In a large sauté pan, add the olive oil and onions, cook lightly, then add the shredded zucchini, yellow squash, and carrots. Sauté until tender. Strain off any access water from the veggies and set aside. In a medium bowl, take the ricotta cheese and combine with the egg. Add the dried Italian herbs and set aside.

Spray the 9x13 inch baking dish with canola cooking spray. Add a light coating of the pasta sauce to the bottom of the dish and place 4 noodles on top of the sauce layer to cover the bottom of the dish. Spread about a third of the ricotta mixture on top of the noodles. Take the handfuls of spinach and place on top of the ricotta. Pour some of the pasta sauce on top of the spinach leaves and place 4 more noodles on top. Spread more of the ricotta mixture on the noodles. Layer the sautéed veggies on top of the ricotta mixture. Add the last 4 noodles, remaining ricotta mixture, and remaining sauce. Top with shredded mozzarella cheese. Bake in the oven at 350 degrees for one hour.

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