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Healthy Recipes for Spring Kathleen Cleary As Spring arrives and we get vaccinated against COVID-19, many of us are looking forward to once again being with friends, family and grandchildren. Here are some easy and healthy recipes to enjoy together.
CHICKEN AND PENNE CASSEROLE WITH TOMATOES AND GOAT CHEESE
Elder Services’ Berkshire Senior, June-July 2021
2 cups penne pasta 2 teaspoons olive oil 3 cups sliced fresh white mushrooms 1 onion, chopped 2 tomatoes, chopped 1 cup cooked skinless chicken breast 1 cup black beans, rinsed and drained ½ cup fat-free egg substitute
¼ cup low sodium chicken broth 2 ounces reduced-fat goat cheese, crumbled 2 tablespoons plain dry bread crumbs 1 tablespoon grated parmesan cheese 1 tablespoon chopped fresh parsley MAKES 6 SERVINGS: Preheat oven to 375 F. Spray a 7 x 11-inch baking dish with nonstick spray. Cook the pasta according to package directions. Drain and transfer to bowl. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add the mushrooms and onion; cook, stirring frequently, until softened, about 8 minutes. Add mushroom mixture to pasta in the bowl. Stir
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in the tomatoes, chicken, beans, egg substitute, and broth. Spoon the mixture into the baking dish. Top with goat cheese. Combine the bread crumbs, Parmesan cheese and parsley with remaining 1 teaspoon oil in a small bowl. Sprinkle the crumb mixture over the casserole. Bake, uncovered, until the topping is browned and filling is hot and bubbly, about 40 minutes. PER SERVING (1 cup): 250 Calories Re c i p e s e n t t o We i g h t Watcher’s Winner’s Circle by Pat Daigle of Groves, TX
FAT-FREE CHOCOLATE ZUCCHINI CAKE 2 cups all-purpose flour 1 cup sugar ½ cup unsweetened cocoa powder ½ teaspoon baking soda ½ teaspoon salt 1 cup fat-free milk ½ cup unsweetened applesauce ½ cup fat-free egg substitute
2 teaspoons vanilla extract 2 cups grated zucchini (one large) MAKES 24 SERVINGS: Preheat oven to 350 F. Spray a 9 x 13-inch baking pan with nonstick spray. Combine the flour, sugar cocoa, baking soda and salt in a large bowl. Combine the milk, applesauce, egg substitute and vanilla in another bowl. Add the milk mixture to the flour mixture. Add the zucchini and stir until just blended. Pour the batter into the pan. Bake until a toothpick inserted in the center comes out clean, about 30 minutes. Cool the cake in the pan on a rack 10 minutes; remove pan and cool completely on rack. Cut into 24 pieces. PER SERVING: (I piece) 85 Calories Re c i p e s e n t t o We i g h t Watcher’s Winner’s Circle by Kay Biese of Chilton, WI
Smart Food Choices
Step into spring with smart food choices. Eating right can help you to keep your body strong and mind sharp. Some simple steps to a nutritious lifestyle include making half your plate fruits and vegetables and the other half of your plate, whole grains. Also, varying your protein and moving toward low fat or fat free dairy are other examples. These healthy recipes for spring do just that. The Chicken and penne casserole include vegetables, lean meats and lower sodium. • Add vegetables including mushrooms, onions, and tomatoes • Choose lean cuts of meats like skinless chicken • Season with herbs like fresh parsley instead of salt. • Try using whole wheat pasta to increase whole grains. The Chocolate Zucchini Cake also includes some helpful tips by incorporating more fruits and vegetables into your meal plan and reducing fat.
• Add vegetables to dessert such as zucchini • Substitute margarine or butter with applesauce and it adds fruit too! • Select low fat dairy products like fat-free milk. Mindfully choosing nutrient dense foods may help to lower risk of heart disease and type two diabetes. Selecting a variety of whole foods may reduce the risk for cancer and lower the risk for obesity and hip fractures. Healthy eating patterns are important at every stage of life and may help to extend the quality of your life. And if you are cooking for one, looking to get started, or seeking to get back on track, meet us at a local COA and pick up a healthy meal. Enjoy our well balanced meals that are flavorful and diverse and made by our dedicated and talented team. For more information please call the Nutrition Program at 1-800-9815201.
