A Giveaway for Cooking Light Dinnertime Survival Guide and a Recipe for Asian Lettuce Wraps {Podcast #246}

Any time we find a cookbook that helps families get a healthy meal on the table day after day, we add it to our collection. Cooking Light Dinnertime Survival Guide hits the spot when it comes to recipes kids love, nutrition advice parents appreciate, and mealtime tips that work. Fellow dietitian and mom of two, Sally Kuzemchak, teamed up with Cooking Light magazine to create the book, and on this week’s Cooking with the Moms podcast, you can hear all about it. We also serve up two recipes on the show—Asian Lettuce Wraps and a vegetarian Pasta Primavera with Zucchini, Cherry Tomatoes, and Ricotta—and we’re giving away a copy of Dinnertime Survival Guide, so read on for the details!

Asian Lettuce Wraps via MealMakeoverMoms.com/kitchen

The book is broken up into 10 common Dinnertime Dilemmas—everything from, I Can Barely Boil Water and I’m Not a Short-Order Cook to I Can’t Afford Healthy Food. You’ll find this recipe for Asian Lettuce Wraps in the first chapter on, I Have Zero Time: Speedy Recipes Save the Day.

Asian Lettuce Wraps

Makes 4 Servings 

Here’s what Sally has to say about this recipe: A meal that doesn’t require utensils equals fewer dishes to wash and, for whatever reason, more food gone from my kids’ plates. Iceberg gives there wraps juicy crunch, but you can also use Boston or Bibb lettuce or napa (Chinese) cabbage instead.

  • 2 tablespoons lower-sodium soy sauce
  • 2 tablespoons fresh lime juice
  • 2 teaspoons sambal oelek (ground fresh chile paste)
  • 2 teaspoons dark sesame oil
  • 1¼ pounds ground chicken
  • 1 tablespoon refrigerated ginger paste (such as Gourmet Garden)
  • 1/2 cup thinly sliced green onions
  • 1/2 cup matchstick-cut carrots
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup chopped unsalted, dry-roasted peanuts
  • 12 iceberg lettuce leaves (we used Bibb)

1. Combine first 4 ingredients in a small bowl. Set aside. (We didn’t use the samba oelek.)

2. Cook chicken and ginger paste in a large nonstick skillet over medium-high heat 7 minutes or until chicken is done, stirring to crumble. Stir in onions, carrots, and cilantro; cook 1 minute. Stir in soy sauce mixture. Remove from heat.

3. Spoon about 1/3 cup chicken mixture and 1 teaspoon peanuts into each lettuce leaf.

Nutrition Information per Serving (3 lettuce wraps): 302 calories, 18.2g fat (4.1g saturated), 497mg sodium, 9g carbohydrate, 2.6g fiber, 26.3g protein

Dinnertime Survival Guide

GIVEAWAY: One lucky blog reader or podcast listener will win a copy of Cooking Light Dinnertime Survival Guide (Oxmore House, 2014). To enter, tell us about your biggest dinnertime dilemma and what you’ve done to solve it, or tell us why you’d like to win the book. (U.S. only please.)

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.

> Share the giveaway news with your Facebook fans and friends with a link back to the post.

> Follow us on Pinterest.

> Follow The Meal Makeover Moms on Facebook and Twitter (@MealMakeovrMoms)

We’ll pick our winner on July 2 at noon EST using Random.org. Good luck!

A Recipe for Pasta Primavera with Zucchini, Cherry Tomatoes, and Ricotta from Cooking Light Dinnertime Survival Guide

When it comes to feeding your family, what’s your biggest dinnertime dilemma? Lack of time? A tight budget? Feeding picky eaters? If getting healthy dinners on the table night after night feels like—or is!—a daunting challenge, then you’ll definitely want to check out the new Cooking Light Dinnertime Survival Guide by friend, fellow dietitian, and founder of RealMomNutrtion.com, Sally Kuzemchak.

Pasta Primavera with Zucchini, Cherry Tomatoes, and Ricotta via MealMakeoverMoms.com/kitchen

The book is filled with recipes from Sally’s kitchen as well as the kitchens of Cooking Light Magazine, and each is kid friendly and flexible. For example, if your kids don’t love the tomatoes in this pasta primavera dish then leave them out, or sub in another veggie like mushrooms or bell peppers.

Dinnertime Survival Guide

Besides the recipes—everything from Asian Lettuce Wraps to Ravioli with Pan-Roasted Tomatoes to Roasted Brussels Sprouts with Apples—the book is filled with practical, real-mom tips. For instance, if you’re trying to get your kids psyched about eating their vegetables, Sally offers tips like trying different shapes, striking while the kids are hungry, and embracing ranch dressing since kids love to dip.

 Pasta Primavera via MealMakeoverMoms.com/kitchen

The book is peppered with in-the-trenches mealtime advice from fellow moms as well as helpful “Crazy Tricks” sidebars designed to make dinners easier to prepare and more nutritious.

Pasta Primavera with Zucchini, Cherry Tomatoes, and Ricotta

Makes 4 Servings

This recipe is from Cooking Light Dinnertime Survival Guide by Sally Kuzamchak (Oxmore House, 2014).

  • 2 cups uncooked penne
  • 1 tablespoon olive oil
  • 2 medium zucchini, halved lengthwise and sliced
  • 1 teaspoon minced fresh garlic
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon crushed red pepper
  • 1½ cups cherry tomatoes, halved
  • 1 tablespoon butter
  • 1/2 cup part-skim ricotta cheese
  • 2 tablespoons thinly sliced basil leaves

1. Cook pasta in boiling water 7 minutes, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 1/4 cup cooking liquid.

2. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add zucchini; sauté 2 minutes. Add garlic, salt, black pepper, and crushed red pepper; sauté 2 minutes. Stir in reserved 1/4 cup cooking liquid, tomatoes, and butter; sauté 1 minute or until butter melts. Add pasta, ricotta cheese, and basil to pan; toss gently to coat.

Nutrition Information per Serving (2 cups): 337 calories, 10g fat (4.2g saturated), 369mg sodium, 50g carbohydrate, 3.7g fiber, 13.2g protein

Print Recipe

Stay tuned, because Sally will be a guest on Cooking with the Moms next week … AND we’ll also be sharing her recipe for Asian Lettuce Wraps :)

A Recipe for Springtime Asparagus Quiche … Plus, My Trip to Switzerland {Podcast #245}

I recently returned from a trip to Switzerland where white and green asparagus were in season, which meant that restaurant menus featured them predominantly. All those good eats inspired me to create this crustless Springtime Asparagus Quiche with my trusty Meal Makeover Mom partner, Janice. Read on for the recipe and some additional highlights from my trip, and be sure to tune into this week’s Cooking with the Moms podcast as we dish about my adventures.

Springtime Crustless Asparagus Quiche via MealMakeoverMoms.com/kitchen #quiche #vegetarian #asparagus #glutenfree

This recipe looks oh-so gourmet, but it’s surprisingly easy to make. Rich in flavor but light on calories, this yummy crustless quiche is gluten free, nutritious, and of course, delicious.

LISTEN TO COOKING WITH THE MOMS HERE!

Crustless Springtime Asparagus Quiche via MealMakeoverMoms.com/kitchen #asparagus #glutenfree #vegetarian

Springtime Asparagus Quiche

Makes 6 Servings

This is a crustless quiche, but you can certainly create your own crust or buy one that’s ready made. If you go that route, just pour the filling into your pie crust and bake.

  • 8 ounces asparagus spears (8 to 10 spears)
  • 1 tablespoon extra virgin olive oil
  • 1 shallot, peeled and thinly sliced into half moons
  • Kosher salt and pepper
  • 5 large eggs, beaten
  • 3/4 cup 1% low-fat milk
  • 1 cup shredded Gruyere cheese
  • 1 teaspoon chopped thyme or tarragon, optional

1. Preheat the oven to 375°F. Coat a 9-inch pie plate with butter and set aside.

2. Wash the asparagus, trim about 2 inches off the bottoms, and discard (or composite). Cut 3 inches from the top portion of the asparagus and set aside. Slice the remaining stalks into 1/2-inch pieces.

3. Heat the oil in a large nonstick skillet over medium heat. Add the shallot and cook, stirring frequently, until golden, about 1 minute. Add all the asparagus and continue to cook, stirring constantly, until tender, 8 minutes. (Don’t walk away from the skillet; you don’t want that shallot to burn!) Season generously with salt and pepper. Carefully remove the 3-inch spear pieces and set aside.

4. In a large bowl, whisk together the eggs and milk until well combined. Stir in the cheese, diced vegetables, and herbs as desired. Pour the mixture into the prepared pie plate. Arrange the remaining asparagus tips around the top of the quiche so they resemble the spokes of a wheel. Carefully place unbaked quiche in the oven.

5. Bake until the eggs are set, about 35 minutes. Slice and serve.

Nutrition Information per Serving (1 slice):  180 calories, 12g fat (5g saturated), 140mg sodium, 4g carbohydrate, 1g fiber, 12g protein, 15% vitamin A, 25% calcium

Print Recipe

Asparagus salad via MealMakeoverMoms.com/kitchen

 On our first night in Zurich, we ate at Restaurant Quaglinos where I ordered the SpargelSalat made with white and green asparagus, radishes, tomatoes, local greens, thinly sliced purple potatoes, and smoked salmon. Welcome to Switzerland!

Asparagus and Morel Tart via MealMakeoverMoms.com/kitchen

Dinner at the Kronenhalle restaurant featured classic Swiss cuisine, and one of the amazing things about the restaurant is that it houses works of art by famous artists like Marc Chagall. For an appetizer, we had this asparagus and morel mushroom tart. Yes please!

White asparagus, Dolder Grand Hotel, Zurich Switzerland

Oh look: More asparagus. One night, we took a trolly up to The Dolder Grand hotel, which was quite spectacular in terms of the views and the artwork. My brother-in-law started his meal with white asparagus while my sister and I split an asparagus risotto.

Asparagus in Zurich via MealMakeoverMoms.com/kitchen

With gorgeous views and delicious local cuisine, I thoroughly enjoyed my trip!

Flavorful Diabetes Cooking, a Recipe for Roasted Cauliflower Steak with Mushroom Sauce, AND a Cookbook Giveaway (Podcast #244) * Giveaway Closed

People with diabetes can essentially eat the same foods as everyone else, though it’s important they pay especially close attention to their total daily carbohydrate consumption. The same tenants of a healthy diet apply to all: Eat a diet rich in fruits and vegetables, whole grains, lean protein, and calcium-rich dairy; also, maintain a healthy weight and keep a watchful eye on sodium.

 LISTEN TO COOKING WITH THE MOMS HERE! And don’t forget to SUBSCRIBE to our show on iTunes.

On this week’s Cooking with the Moms podcast, we explore the latest diabetes diet recommendations with dietitian and chef, Jackie Newgent, dish about her latest cookbook, The With or Without {Meat} Cookbook, and dig into two of her recipes: Roasted Cauliflower Steaks with Mushroom Sauce and Szechuan Edamame. Oh, and we’re also giving away a copy of her book.

Roasted Cauliflower Steak with Mushroom Sauce via MealMakeoverMoms.com/kitchen #vegan #vegetarian

 The new book includes flexitarian recipes designed for diabetes, prediabetes, or heart health, and most are Mediterranean in style.

Roasted Cauliflower with Mushroom Sauce via MealMakeoverMoms.com/kitchen

To create the “steaks,” Jackie suggests the following technique: With a chef’s knife, slice down from the top of the cauliflower head down through the stem end. Use the largest center slices as “steaks.” Reserve the remaining cauliflower for other recipes, or toss with olive oil and roast with the steaks.

Roasted Cauliflower Steak with Mushroom Sauce

Makes 2 Servings

Recipe courtesy The With or Without {Meat} Cookbook by Jackie Newgent. We adapted it a bit based on the ingredients we had on hand. We used thyme, button mushrooms, and shelled pistachio nuts. We also used kosher salt and left out the hot pepper flakes. (Yes, we are wimpy!)

  • 2 (1-inch-thick) whole slices from a medium head cauliflower (about 6 ounces per slice)
  • 2½ teaspoons extra virgin olive oil, divided
  • 1 teaspoon minced fresh rosemary, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 1/8 teaspoon sea salt, or to taste
  • 1½ cups thinly sliced crimini mushrooms (4 ounces)
  • 1/2 cup marinara sauce
  • 1/4 cup low-sodium vegetable broth or water
  • 1/8 teaspoon dried hot pepper flakes, or to taste
  • 2 teaspoons pine nuts, toasted

1. Preheat the oven to 425°F. Brush the cauliflower “steaks” with 1½ teaspoons oil and arrange on a baking sheet. (We lined our baking sheet with parchment paper.) Roast until lightly caramelized and the cauliflower florets are cooked through, about 20 minutes. Gently flip over each “steak,” sprinkle with 1/2 teaspoon minced rosemary, 1/8 teaspoon pepper, and the salt, and roast until well caramelized and the cauliflower stems are cooked through, about 12 minutes. Adjust seasoning.

2. Meanwhile, heat the remaining 1 teaspoon oil in a small saucepan over medium heat. Add the mushrooms and the remaining 1/2 teaspoon rosemary and 1/8 teaspoon pepper, and saute until the mushrooms are softened, about 5 minutes. Add the marinara sauce, broth, and hot pepper flakes, and bring to a boil over medium-high heat. Reduce heat to low and simmer, covered, until desired consistency, about 8 minutes. Adjust seasoning.

{With Meat} Add 4 ounces crumbled, uncooked ground turkey and a pinch of sea salt along with the mushrooms in step 2.

Nutritional Information per Serving (1 steak with 1/2 cup sauce each): 150 calories, 10g fat (1g saturated), 470mg sodium, 15g carbohydrate, 5g fiber, 6g protein

Print Recipe

With or Without Meat Cookbook

GIVEAWAY: One lucky blog reader or podcast listener will win an autographed copy of The With our Without {Meat} Cookbook. To enter, tell us why you’d like to win this book. Do you have diabetes or know someone who does? Are you trying to maintain a healthy weight or keep your cholesterol in check? Do tell!! (U.S. only please.)

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.

> Share the giveaway news with your Facebook fans and friends with a link back to the post.

> Follow us on Pinterest.

> Follow The Meal Makeover Moms on Facebook and Twitter (@MealMakeovrMoms)

We’ll pick our winner on June 4th at noon EST using Random.org. Good luck!

Flavorful Diabetes Cooking and a Recipe for Szechuan Edamame

Imagine you’re a busy, working mom of two and you wake up one day to the surprising news that you have Type I diabetes. That’s pretty much what happened last year to Katie, one of our loyal Cooking with the Moms podcast listeners. Katie recently contacted us to share her story of diagnosis and treatment and to ask about the best diet advice for people with diabetes, especially sugar substitutes. Should she use them or shouldn’t she? Were they really necessary? “I want to eat real foods,” she told us, “especially when I’m feeding my family.” To answer her questions, we invited fellow dietitian, cookbook author, and diabetes expert, Jackie Newgent, onto the show to shed light on the latest diabetes diet wisdom.

With or Without Meat

Jackie will be on the show this week—you’ll definitely want to tune in!—but in the meantime, we thought we’d tell you a little bit about her new book, The With or Without {Meat} Cookbook: The Flexible Approach to Flavorful Diabetes Cooking and share her recipe for Szechuan Edamame.

Szechuan Edamame via MealMakeoverMoms.com/kitchen #vegan #glutenfree

Jackie serves up 125 vegetarian recipes in the book, created for people with diabetes and those trying to lose weight or keep it off. After making her edamame as well as her Roasted Cauliflower Steak with Mushroom Sauce (which we’ll post soon), we think this book works wonders for anyone and everyone. The cool thing about the recipes is that they can be easily tweaked for people who eat meat, fish or poultry. As for sugar substitutes, Jackie says they’re fine to use, but certainly not required. (Tune in for a more in depth look at myths surrounding sugar and sugar substitutes.)

Szechuan Edamame via MealMakeoverMoms.com/kitchen

Szechuan Edamame

Makes 4 Servings 

Recipe courtesy of Jackie Newgent, RDN, The With our Without {Meat} Cookbook (American Diabetes Association, 2014).

  • 1 pound frozen shelled edamame (3½ cups)
  • 2 teaspoons toasted sesame oil
  • 2 teaspoons freshly grated gingerroot
  • 1/4 teaspoon dried red pepper flakes
  • 1½ teaspoons naturally brewed soy sauce
  • 1 large garlic clove, minced
  • 1/4 teaspoon sea salt, or to taste
  • 1½ teaspoons orange zest, divided

1. Prepare the edamame according to package directions. Drain well.

2. Heat the oil in a wok or large skillet over medium heat. Add the edamame, ginger, and hot pepper flakes, increase heat to high, and stir-fry until the edamame begins to caramelize, about 2½ minutes. Add the soy sauce, garlic, salt, and 1 teaspoon orange zest, and stir-fry for 30 seconds. Adjust seasoning.

3. Transfer to a medium bowl or individual bowls, garnish with the remaining 1/2 teaspoon orange zest, and serve.

{With Poultry, Fish, or Meat}: For the full recipe, finely dice 3 ounces uncooked beef tenderloin or sirloin, sprinkle with 1/8 teaspoon sea salt, and add along with the edamame, ginger, and hot pepper flakes in step 2.

Exchanges/Food Choices: 1 Starch, 2 Lean Meat

Nutrition Information per Serving (3/4 cup): 160 calories, 8g fat (1g saturated), 270mg sodium, 12g carbohydrate, 6g fiber, 13g protein

Print Recipe

Stay tuned for the show, more recipes, and a chance to win The With or Without {Meat} Cookbook.

 

A Vegetarian, Kid-Pleasing Recipe for Goat Cheese Pistachio Pizza!

For as long as I can remember, I’ve always been a foodie. I can still taste my Nana’s lemon sponge cake at Thanksgiving, my mom’s baked ziti, and the cheese pizza from our local pizza place in New Rochelle, NY, which, by the way, cost just 25 cents a slice back in the 60s and 70s! Fast forward to today and things are clearly more expensive, but they’re also much more varied. Take that slice of cheese pizza for example. Back “in the day,” I never would have imagined a pizza topped with goat cheese, pistachios, honey, and red onions, but that’s exactly what I had last weekend while visiting my family, who now lives in CT.

Goat cheese pizza at Tarry Lodge via MealMakeoverMoms.com/kitchen

Josh was home from the University of Delaware for spring break, so we went down to Westport to visit my mom and dad. My mom and I grabbed lunch at Mario Batali’s restaurant, Tarry Lodge, and I ordered a goat cheese, pistachio, honey, and red onion pizza. And no, I did not eat the whole thing! I decided to recreate that same pizza once I got home … so here goes.

Goat cheese and pistachio pizza via MealMakeoverMoms.com/kitchen

I never would have thought of putting nutritious pistachios on a pizza, but if Mario did it, so can I!

Goat cheese and Pistachio Pizza via MealMakeoverMoms.com/kitchen

So pretty. To add another veggie to this pie, you could top it with lightly dressed arugula, diced avocado, or roasted cubes of butternut squash.

Goat cheese pistachio pizza via MealMakeoverMoms.com/kitchen

What are your favorite pizza toppings? I asked our Facebook fans that very question and heard all sorts of suggestions including Brussels sprouts and bacon, caramelized onions and a purée of cannellini beans with olive oil, garlic, and oregano, and a Greek-inspired pizza with olive tapenade, feta, tomatoes, onions, mozzarella, and topped with fresh spinach, cucumbers, and a drizzle of Greek dressing.

Goat Cheese Pistachio Pizza

Makes 2 Pizzas (6 Servings)

  • 1 tablespoon plus 1 teaspoon extra virgin olive oil, divided
  • 1/2 red onion, cut into very thin half-moon slices
  • One 16-ounce pizza dough, brought to room temperature
  • 1/2 cup reduced-fat shredded Cheddar cheese
  • 1/3 cup shelled roasted, lightly salted pistachios, roughly chopped
  • A few sprigs fresh thyme, leaves removed, optional
  • 4 ounces goat cheese, broken up into small pieces
  • 2 tablespoons honey

1. Preheat the oven to 425°F. Heat 1 tablespoon of the oil in a large nonstick skillet or Dutch oven over medium-low heat. Add the onion and cook, stirring frequently, until it caramelizes and is lightly browned, about 20 minutes. Stir frequently.

2. Lightly oil or spray two small baking sheets with nonstick cooking spray. Divide the dough in half and place on each of the baking sheets. Top each dough ball with 1/2 teaspoon oil. Use your fingers and the heel of your hands to gently stretch and flatten each dough ball until it covers most of the baking sheet, measuring about 12 x 7 inches. The dough should be thin and the shape can be oval, round, or just plain ol’ rustic.

3. Spread 1/4 cup Cheddar cheese evenly over each of the pizzas. Top evenly with the red onion, pistachios, thyme as desired, and goat cheese, and then drizzle evenly with the honey.  Place the baking sheets in the oven and bake until the bottoms are golden brown and the cheese is melted and bubbly, 12 to 15 minutes. (Depending on the size of your baking sheets, you may need to cook the pizzas one at a time.) Slice and serve.

Nutrition Information per Serving: 340 calories, 14g fat (4.5g saturated), 750mg sodium, 41g carbohydrate, 2g fiber, 11g protein, 10% calcium, 10% iron

Print Recipe

 

Healthy Cooking 101 for National Nutrition Month, PLUS: A Recipe for Slow Roasted Salmon with Toasted Barley and Fennel … And a Giveaway for Two $25.00 Stop & Shop Gift Cards

Before the month of March and National Nutrition Month come to a close, we wanted to tell you about a fun food blogger event we recently attended at Boston University. Sponsored by Stop & Shop Supermarket, Healthy Cooking 101 featured a recipe demonstration and hands-on cooking class led by local Executive Chef, Jeremy Sewall and Stop & Shop Nutritionist, Julie Menounos, MS, RD. The recipes—everything from Cucumber, Lime & Mint Mocktails, Mixed Green Salad with Toasted Spice Vinaigrette, and Slow Roasted Salmon with Toasted Barley and Fennel—focused on incorporating herbs and spices into meals to make them flavorful and healthy.

Chef Jeremy Sewall via MealMakeoverMoms.com/kitchen

Chef Sewall plates up the toasted barley with fennel. We loved how he toasted the barley first to bring out its nutty flavor and how he incorporated curry powder and orange juice and zest into the dressing.

Salmon via MealMakeoverMoms.com/kitchen

Salmon fillets get topped with lemon juice and zest, shallot, and extra virgin olive oil. The chef recommended roasting the fish at 250°F for 15 to 20 minutes. We’ve never cooked salmon at such a low temperature, but it worked beautifully! Hey, you learn something new every day.

Mixed green salad via MealMakeoverMoms.com/kitchen

Green salads can include so much more than plain ol’ lettuce.  The chef’s recipe called for radishes, blanched asparagus and English peas, carrots, and mixed baby greens. His dressing included cardamom and coriander for a big pop of flavor.

Cooking 101 via MealMakeoverMoms.com/kitchen

Oh look. That’s Annmarie from the blog, Real Food Real Deals. We follow her blog, so it was great fun getting to meet her in person.

Salmon with Barley via MealMakeoverMoms.com/kitchen

Instagram image of our dinner!

Slow Roasted Salmon with Toasted Barley and Fennel
Makes 4 Servings

Many thanks to Stop & Shop and Executive Chef, Jeremy Sewall for the recipe.

For the Barley:

  • 1 cup pearl barley
  • 1/2 cup shaved fennel
  • 1 cup arugula leaves
  • 1 teaspoon curry powder
  • Zest and juice of 1 orange
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper

For the Salmon:

  • Four 6-ounce salmon filets
  • Zest and juice of 1 lemon
  • 1 shallot, minced
  • 1/4 cup extra virgin olive oil (you can get away with using less!)

1. For the barley, preheat the oven to 350°F. Put the barley on a baking sheet and place in oven until lightly toasted, about 10 minutes. Remove from the oven and place in a medium saucepan. Cover with cold, salted water and simmer until tender, about 35 minutes.

2. Drain well and let cool. While the salmon is cooking, toss all of the ingredients together to make the salad.

3. For the salmon, preheat the oven to 250°F. Place the salmon on a baking sheet and top with the lemon zest, shallot, salt and pepper. Drizzle a little of the olive oil on top. Place in oven and bake until it’s cooked to your liking, 15 to 20 minutes. Remove from the oven and drizzle with lemon juice. Serve immediately with the barley salad.

Stop & Shop

GIVEAWAY NEWS:  To celebrate Stop & Shop’s 100 year anniversary, they’re giving away two, $25.00 gift cards to their market. We will pick two lucky winners for this giveaway! Stop & Shop stores are located in Massachusetts, Connecticut, Rhode Island, New York, and New Jersey.

TO ENTER:  Leave a comment here on the blog and tell us about some of the healthy foods you’ll buy at the supermarket if you win the gift card. Will you stock up on fresh produce, whole wheat pasta or cereal, seafood, canned beans? What will you put in your cart?

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.

> Share the giveaway news with your Facebook fans and friends with a link back to the post.

> Follow us on Pinterest.

> Follow The Meal Makeover Moms on Facebook and Twitter (@MealMakeovrMoms)

We’ll pick our winner on April 12th at noon EST using Random.org. Good luck!

 

Announcing our Blogger Partnership with Backyard Farms, PLUS: A Recipe for Rustic Tomato and Cheese Pie

Say it ain’t so! It’s officially “spring,” but later this week, they’re predicting yet another snow storm here in New England. To soften the blow, we’re stocking up on Backyard Farms tomatoes. They’re grown hydroponically in Maine in huge greenhouses, and they taste like “summer” tomatoes. Given how cold we’ve been this winter, these Backyard Farms beauties are like a breath of fresh, warm air.

Backyard Farms Tomaties via MealMakeoverMoms.com/kitchen

The Backyard Farms greenhouse covers 42 acres. The tomatoes are grown year-round in Madison, Maine, and they’re juicy, sweet, and taste like summer no matter when you buy them.

To celebrate our new blogger partnership with Backyard Farms (we’re being compensated for creating a new recipe for their website and helping to spread the word about the flavor and versatility of their tomatoes) we’re sharing this recipe for Rustic Tomato and Cheese Pie from Mary Ann Esposito, the new Chef Spokesperson for the company.

Backyard Farms via MealMakeoverMoms.com/kitchen

Mary Ann, of PBS cooking show fame, demos how to make this simple and nutritious recipe in her YouTube video.

Rustic Tomato and Cheese Pie via MealMakeoverMoms.com/kitchen

When we made Mary Ann’s recipe, we added some fresh, chopped basil. Delish!

Rustic Tomato and Cheese Pie via MealMakeoverMoms.com/kitchen

It’s pizza time!

Rustic Tomato and Cheese Pie

Makes 4 to 6 Servings 

This recipe comes courtesy of Mary Ann Esposito

  • 1 pound store bought pizza dough
  • 1 tablespoon grainy mustard
  • 1 teaspoon extra virgin olive oil plus extra to drizzle on top
  • 3 to 4 Backyard Farms medium tomatoes on the vine, sliced into ¼ inch thick rounds
  • 1 tablespoon sugar
  • 1 cup grated Swiss or cheddar cheese

1. Preheat the oven to 425F.

2. Pat or roll the dough out on a sheet of lightly oiled parchment paper into a 12 or 13 inch round. Place on a baking sheet.

3. Mix the mustard and 1 teaspoon of olive oil and brush over the surface of the dough. Overlap the tomato slices on the dough to within 1-inch of the sides. Sprinkle the sugar evenly over the tomatoes. Sprinkle the cheese evenly over the tomatoes. Fold the edges of the dough over the tomatoes, leaving the center open.

4. Bake 10 minutes, then lower heat to 375F and continue baking until the dough is nicely browned, about 15 minutes. Cool on rack and cut into wedges. Serve warm.

Backyard Farms via MealMakeoverMoms.com/kitchen

Last month, we attended a Summer in the City event in downtown Boston hosted by Backyard Farms and Clover Food Labs. All proceeds benefited the Greater Boston Food Bank.

Backyard Farms via MealMakeoverMoms.com/kitchen

And yes, it was freezing the day of the event. And yes, that’s Liz wearing Backyard Farms sunglasses.

We’re looking forward to working with Backyard Farms over the next few months. Stay tuned for our new chicken salad stuffed tomato recipe coming your way soon. (All photos with the exception of the picture grid, courtesy Backyard Farms.)

 

Veggie Quiche Patties for the March Recipe Redux Cooking Challenge, PLUS: Why Home Ec Should be Taught in Schools

We were super excited last week when Michelle Obama announced her new Let’s Move initiative to encourage families to get back into the kitchen to cook together. At the Partnership for a Healthier America’s Building a Healthier Future Summit in Washington DC, she said that getting everyone cooking more “can fundamentally change the way families take control of their own health.” Well, we couldn’t agree more, and in fact, here at Meal Makeover Moms, we’ve been on the front lines of family cooking for well over a decade. To that end, we break down the barriers to healthy home cooking with easy, affordable, and super flavorful recipes families love. This new recipe for Veggie Quiche Patties fits that bill 100 percent!

Veggie Quiche Patties via MealMakeoverMoms.com/kitchen #eggs #SwissChard #kids #cooking

For this month’s Recipe Redux healthy cooking food blogger challenge, we were assigned the task of creating a patty; something cute, fun to eat, and stack-able. We kept our recipe simple—it calls for eggs, cheese, Swiss chard (or spinach), onion and garlic—and we cooked it in muffin tins. Kids and caregivers can easily make this recipe together.

Swiss chard via MealMakeoverMoms.com/kitchen

Our Veggie Quiche Patties call for one bunch of Swiss chard, stemmed, trimmed, and chopped. We’ve been finding gorgeous Swiss chard at the market lately, but you could certainly use a 6-ounce bag of baby spinach if you prefer.

Veggie Quiche Patties via MealMakeoverMoms.com/kitchen

Some kids shy away from eating things that are green. If that describes your child, then change the name of the recipe to entice them to take a bite. Try names like Baby Omelets, Hockey Pucks You Can Eat, Mini Frisbees … whatever it takes! (More Picky Eater Makeover tips on our main site.)

Veggie Quiche Patties

Makes 4 Servings

We’d love to see the re-introduction of Home Economics classes in schools! Teaching kids how to cook is critical if we’re going to stem the tide of obesity and poor nutrition. It makes sense, and it’s a gift. When kids gain confidence in the kitchen, they grow up knowing how to prepare healthy meals for themselves and for their own kids one day. These adorable patties are easy enough for kids to make (with supervision, of course, depending on their ages), and they also accomplish the goal of getting everyone to eat more vegetables!

  • 1/2 small onion, cut into 1/4-inch dice (about 1/2 cup)
  • 1 tablespoon extra virgin olive oil, divided
  • 1 clove garlic, minced
  • 1 bunch Swiss chard, stems and center ribs removed, leaves cut into thin strips, washed and dried in a salad spinner
  • Kosher salt and black pepper
  • 5 large eggs, beaten
  • 3/4 cup reduced-fat shredded Cheddar cheese
  • 1 tablespoon chopped fresh herbs (we used parsley and tarragon)

1. Preheat the oven to 375°F. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside.

2. Heat 1/2 tablespoon of the oil in a large nonstick skillet or Dutch oven over medium heat. Add the onion and cook, stirring frequently, until softened, about 5 minutes. Stir in the garlic and cook 30 seconds to 1 minute, until golden and fragrant. Add the remaining 1/2 tablespoon oil and the Swiss chard and cook, stirring often, until wilted, about 7 minutes. Keep a watchful eye and adjust heat accordingly. Season with kosher salt and black pepper to taste. Remove to a cutting board, cool slightly, and coarsely chop.

3. Place the eggs, cheese, and herbs in a large bowl and whisk together until well combined. Stir in the chopped vegetables. Using a tablespoon measure, pour the egg mixture evenly into each of the muffin cups. (You’ll end up with about 2 tablespoons per muffin cup.) Smooth the tops.

4. Bake until golden brown and the eggs are set, about 15 minutes. Cool slightly, remove from muffin cups, and serve at breakfast, lunch, dinner, or for a snack.  :)

Nutrition Information per Serving (3 patties):  200 calories, 13g fat (4.5g saturated), 460mg sodium, 8g carbohydrate, 2g fiber, 16g protein, 150% vitamin A, 60% vitamin C, 25% calcium, 20% iron

Print Recipe

 


March is National Nutrition Month! PLUS: Light & Lemony Tuna Noodle Casserole {Podcast #240}

March is National Nutrition Month, and this year’s theme is, Enjoy the Taste of Eating Right. On this week’s Cooking with the Moms radio podcast, we share tips for improving your family’s diet and serve up two new and nutritious recipes that will have you thinking green: Sweet Pea Soup and this Light & Lemony Tuna Noodle Casserole. This is NOT the tuna noodle casserole of your youth. We promise …

Tuna Noodle Casserole Makeover via MealMakeoverMoms.com/kitchen

The trick to updating this 1950’s classic is to swap out the can of cream of mushroom soup for the real thing: mushrooms and a homemade “cream” sauce … without the cream.

Ingredients for Tuna Noodle Casserole Makeover via MealMakeoverMoms.com/kitchen

We brighten up the flavor of our better-for-you casserole with lemon zest and fresh parsley and dill.

Green peas via MealMakeoverMoms.com/kitchen

And let’s not forget about the peas! We use petite peas in this recipe because they’re more kid friendly than regular peas … in our humble opinions.

Tuna Noodle Casserole Makeover via MealMakeoverMoms.com/kitchen

It’s casserole time.

Light & Lemony Tuna Noodle Casserole

Makes 6 Servings

People tend to have a love/hate relationship with tuna noodle casserole. We hope to turn all the haters into lovers with our casserole makeover. For this dish, we used whole wheat pasta (you could certainly use a whole wheat blend pasta if you prefer), mushrooms and onions for a big kick of umami flavor, a homemade “cream” sauce made with a roux of olive oil and flour and vegetable broth vs. heavy cream, and we added green peas for color and extra fiber. The lemon zest and fresh herbs worked wonders boosting the flavor.

  • 8 ounces dried whole wheat small or medium-size pasta shells
  • 3 tablespoons extra virgin olive oil, divided
  • 1 cup finely chopped onion (from about 1/2 medium onion)
  • 8 ounces sliced mushrooms, roughly chopped
  • 1/2 teaspoon celery seed
  • 1/2 teaspoon kosher salt
  • 1/8 to 1/4 teaspoon black pepper
  • 1/4 cup all-purpose flour
  • 2 cups 1% low-fat milk
  • 1 cup all-natural vegetable broth
  • Two 5-ounce cans water-packed tuna, drained and flaked
  • 1 cup frozen petite peas, thawed
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons chopped fresh parsley
  • Zest of 1/2 lemon
  • 2 tablespoons grated Parmesan cheese

1. Preheat the oven to 350˚F. Lightly oil or coat a 9 x 9-inch baking dish or pan with nonstick cooking spray and set aside.

2. Cook the pasta according to package directions in a large saucepan. Drain and quickly return to the saucepan. Set aside off the heat.

3. While the pasta is cooking, heat 1 teaspoon of the oil in a medium-size saucepan over low heat. Add the onion and cook, stirring frequently, until soft and golden, 5 minutes. (It’s OK to raise the heat to medium-low, but keep a watchful eye on the onions since they’ll cook quickly in the saucepan.) Add 2 more teaspoons of the oil, raise the heat to medium and add the mushrooms, celery seed, salt, and pepper. Cook, stirring frequently, until the mushrooms give off their liquid and are softened, 7 minutes. Remove to a bowl and set aside.

4. In the same saucepan, heat the remaining 2 tablespoons oil over low heat for about 1 minute. Add the flour and whisk constantly until smooth, 2 minutes.   Whisk the milk and broth slowly into the flour mixture. Raise the heat and bring to a low boil, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens slightly, about 3 minutes.

5. Remove from the heat and stir in the cooked mushroom mixture, tuna, peas, dill, parsley, and lemon zest until well combined. Add to the cooked pasta and stir well. Season with additional salt and pepper to taste. Spread the mixture evenly in the prepared baking dish. Top with the Parmesan cheese and bake until bubbly and the topping turns golden, about 20 minutes.

Nutrition Information per Serving: 350 calories, 11g fat (2.5g saturated, 0.5g omega-3), 440mg sodium, 43g carbohydrate, 5g fiber, 24g protein, 20% vitamin A, 10% vitamin C, 15% calcium, 15% iron

Print Recipe

Happy National Nutrition Month to all …

A Vegetarian Recipe for Mushroom Oat Cakes with Pecans

Every time I hear the advice to “eat the rainbow,” I always think, “But what about the white, beige, and brown fruits and vegetables at the market … and the whole grains, nuts, and seeds? They’re nutritious too.” So to celebrate all the goodness in some of my favorite pale-colored foods from the plant kingdom, I created these healthy little cakes using nutrient-rich mushrooms, pecans, onions, and oats.

Mushroom Oat Cakes with Pecans via MealMakeoverMoms.com/kitchen #vegetarian

When I first set out to invent this recipe, I wanted to make a mushroom meatball. After some trial and error, I ended up with these cakes instead.

Mushroom Oat Cakes with Pecans via MealMakeoverMoms.com/kitchen #vegetarian

 Grown in the wild, mushrooms provide vitamin D, and all types of mushrooms contain the disease-fighting antioxidants, selenium and ergothioneine as well as B vitamins, copper, and potassium.

Ingredients for Mushroom Oat Cakes with Pecans via MealMakeoverMoms.com/kitchen

Mushrooms are often grouped with vegetables, but technically, they’re a fungi, and because they’re rich in umami, the fifth flavor sensation, they bring a lot of taste bud excitement to the table.

Mushroom Oat Cakes with Pecans

Makes 4 Servings

While beige and brown foods can be super nutritious (as I proved with my mushroom oat cakes), they definitely benefit from a pop of color on the plate. So for dinner last night, I made a side dish of what I like to call the Three Sisters of Roasted Vegetables: Brussels sprouts, cauliflower, and butternut squash.

  • 2 tablespoons extra virgin olive oil, divided
  • 3/4 cup chopped onion
  • 10 ounces pre-sliced mushrooms, roughly chopped
  • 2 large eggs, beaten
  • 1 cup loosely packed fresh basil, roughly chopped
  • 1/2 cup finely chopped toasted pecans
  • 1/2 cup quick-cooking oats
  • 1/2 teaspoon salt-free Gourmet Seasoning (I used Spike)
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon black pepper

1. Heat 1/2 tablespoon of the olive oil in a large nonstick skillet over medium heat. Add the onion and cook, stirring frequently, until softened, 5 minutes. Add 1/2 tablespoon oil, raise the heat to medium high, add the mushrooms, and cook, stirring frequently until tender, about 8 minutes. Remove from the heat and set aside to cool for at least 10 minutes.

2. While the mushrooms are cooling, place the eggs, basil, pecans, oats, seasoning, salt, and pepper in a large bowl and stir to combine. Let stand 10 minutes to allow the oats to hydrate a bit. Add the cooled mushrooms and stir to combine.

3. Wipe the skillet clean. Heat 1/2 tablespoon more of the oil over medium heat. Use a 1/4-cup measuring cup to carefully scoop equal-size portions of the mixture from the bowl to the skillet. Work in batches. Add 4 scoops to the skillet, gently flatten each cake to measure 3 inches in diameter, and cook until golden on the bottom, about 3 minutes. Carefully flip the cakes and cook 3 more minutes. Repeat with the remaining oil and mushroom mixture.

Nutrition Information per Serving (2 cakes): 260 calories, 20g fat (2.5g saturated, 0.2g omega-3), 180mg sodium, 15g carbohydrate, 4g fiber, 9g protein, 10% vitamin A, 10% iron

Print Recipe

 

Book Review: Younger Next Week … and a Recipe for Asian Peanut Chicken {Book Giveaway ENDED + Podcast #238}

The Fountain of Youth may be too good to be true, but you’ll get one step closer if you follow the plan laid out in Younger Next Week: Your Ultimate Rx to Reverse the Clock, Boost Energy and Look and Feel Younger in 7 Days by Elisa Zied, MS, RD.

Younger Next Week via MealMakeoverMoms.com/kitchen

In the book, Elisa outlines some of the habits that sabotage vitality including overeating, caving to cravings, dieting, and skipping meals. She reveals the Vital Foods that defy aging … and the Vital Moves to keep you feeling young. She even offers her signature STRESSIPES (rhymes with recipes) for optimal sleep, fitness, food, and relaxation. Tune into this week’s Cooking with the Moms podcast for Elisa’s secrets and a Vitality recipe from the book for Asian Peanut Chicken. And read on for news on how you can win a copy of Younger Next Week.

Asian Peanut Chicken via MealMakeoverMoms.com/kitchen #peanuts #chicken #stirfry #nutrition #carrots

Vitality Recipes at the end of the book showcase the foods Elisa encourages everyone to eat: things like fruits and vegetables, healthy fats from seafood, seeds, and nuts, lean protein foods, and whole grains. (Confession: When we tested this recipe, we used white rice since we already had some cooked and on hand. A better choice: whole wheat spaghetti or brown rice.)

Asian Peanut Chicken

Makes 4 Servings

This recipe works well for a quick lunch or dinner. It’s easy to assemble thanks to the package of shredded carrots, though we peeled and thinly sliced a few carrots since that’s what we had in the fridge. This recipe is flexible; you could sub out the carrots for snow pea pods, or use both. Elisa created the recipes in the book with culinary expert, Robyn Webb.

  • 1 tablespoon minced jarred ginger
  • 1 tablespoon bottled minced garlic
  • 2 teaspoons low-sodium soy sauce
  • 1 teaspoon water
  • 1 teaspoon cornstarch
  • 3/4 pound chicken tenders
  • 1/2 tablespoon canola oil, plus 1/2 tablespoon for sauteing
  • One 8-ounce package shredded carrots
  • 2 scallions, root ends removed and minced
  • 3/4 tablespoon hoisin sauce
  • 1/4 cup chopped roasted unsalted peanuts
  • Plan Ahead: 2 cups cooked whole wheat spaghetti

1. In a medium bowl, combine the ginger, garlic, soy sauce, water and cornstarch. Mix well. Add the chicken tenders to the marinade and let stand for 5 minutes.

2. Heat 1/2 tablespoon of the oil in a large wok or a large heavy skillet over high heat. Add the chicken tenders and their marinade to the skillet and stir-fry for 5 minutes. Remove the chicken from the pan and set aside.

3. Lower the heat to medium and add the remaining 1/2 tablespoon oil to the wok or skillet. Add the carrots and scallions and stir-fry for 2 minutes. Next, add the reserved chicken and stir-fry for 1 minute. Stir in the hoisin sauce, mixing well. Remove the wok or skillet from the heat and garnish the chicken with chopped peanuts. Serve the chicken over cooked whole wheat pasta. (We used rice.)

Nutrition Information per Serving: 458 calories, 23g fat (4.2g saturated), 586mg sodium, 44g carbohydrate, 6.8g fiber, 20g protein

Print Recipe

Younger Next Week via MealMakeoverMoms.com/kitchen

GIVEAWAY NEWS: Who wants to turn back the hands of time? Younger Next Week reveals the secrets to feeling more vital and youthful. One lucky winner (U.S. only please) will receive a copy of Younger Next Week by Elisa Zied, MS, RD.

TO ENTER: Leave a comment here on the blog and tell us what you do to stay young … or tell us why you want to win the book.

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.

> Share the giveaway news with your Facebook fans and friends with a link back to the post.

> Follow us on Pinterest.

> Follow The Meal Makeover Moms on Facebook and Twitter (@MealMakeovrMoms)

We’ll pick our winner on February 26th at noon EST using Random.org.

The Scoop on Omega-3 Fats, a Recipe for Triple-Omega Crispy Shrimp, and a Giveaway for $100.00 of Omega-3 Supplements {Podcast #237}

When it comes to the many outstanding health benefits of omega-3 fatty acids and the best food and supplement sources out there, you may have a lot of questions.  Now, thanks to this week’s Cooking with the Moms radio podcast, we’re serving up the answers. Joining us on the show is nutrition consultant, Melanie Zook, MA, RD, founder of Fresh Start Nutrition and expert extraordinaire when it comes to all things omega. On the show, Melanie brings us up to speed on the latest omega-3 research, offers a list of the best food sources, and shares insight into supplementation. For our part, we deliver a new recipe for Triple-Omega Crispy Shrimp, a nutrient-rich finger food you and your kiddos will love. (We also have a giveaway for a free phone consult with Melanie and $100.00 worth of Nordic Naturals omega-3 supplements. Read on for details.)

Triple Omega Crispy Shrimp via MealMakeoverMoms.com/kitchen #KidsNutrition

The reason we call this triple-omega shrimp is because we use three omega-3 ingredients: shrimp, ground flaxseed, and canola oil.

Teriyaki Salmon in Foil via MealMakeoverMoms.com/kitchen #salmon #omega3 #seafood

Omega-3 fatty acids (DHA and EPA) ward off inflammation, lower heart disease risk, boost immune function, keep our brains healthy and strong, are essential for fetal brain and eye development, are critical for pregnant women, lessen symptoms of arthritis … we could go on and on (which we do on the podcast!). Seafood, especially fatty fish like salmon and sardines, as well as omega-3 eggs contain the long-chain EPA and DHA omega-3s while vegetarian sources known as ALA, which are considerably less potent yet still important, include flaxseeds, chia seeds, canola oil, and walnuts.

As for omega-3 supplements, the amount you may decide to take depends on your diet as well as your age and health status. And the quality is super important since not all brands are created equal. A recent review of 30 top-selling fish oil supplements sheds light on which brands are the best of the bunch, so you may want to check that out. Melanie offers a lot of insight into supplementation on the show, and if you want to call her or send an email, she says you’re welcome to do so. (Scroll to the bottom of the post for details on how you can connect with Melanie … and enter the giveaway.)

Triple-Omega Crispy Shrimp via MealMakeoverMoms.com/kitchen

Eating fried shrimp defeats the purpose of eating shrimp for good health. For our fried shrimp makeover, we created a breading with Panko bread crumbs, grated Parmesan cheese, and ground flaxseeds. We cooked the shrimp in a skillet with a moderate amount of butter and expeller pressed canola oil.

Triple-Omega Crispy Shrimp

Makes 5 Servings

Move over fried fish! Our DIY crispy coating cooking method means you’ll never have to use the deep-fat fryer again!

  • 1 pound jumbo raw shrimp (16 – 20 count), shelled and deveined
  • 1 cup Panko (Japanese style) bread crumbs
  • 1/4 cup grated Parmesan cheese
  • 2 tablespoons ground flaxseed
  • 1 large egg, beaten
  • 1 tablespoon expeller pressed canola oil
  • 1 tablespoon butter
  • 1 lemon cut into wedges, optional

1. Place the shrimp on a cutting board and, using a sharp knife, cut almost through the curved back side of the shrimp. Open flat, and then gently pound each shrimp with a mallet or rolling pin to flatten. Set aside.

2. Combine the bread crumbs, Parmesan cheese, and ground flaxseed in a shallow bowl. Place the egg in a separate bowl. Dip each shrimp in the egg, then coat evenly with the bread crumb mixture. Arrange on a plate.

3. Heat  the oil and butter in a large nonstick skillet over medium-high heat. Add the shrimp and cook until crispy and cooked through, 1 to 2 minutes per side. You may need to cook the shrimp in two batches depending on the size of your skillet.

4. Serve with lemon wedges and your favorite dipping sauce, as desired.

Nutrition Information per Serving (about 4 shrimp):  210 calories, 9g fat (3g saturated, 1g omega-3), 610mg sodium, 14g carbohydrate, 1g fiber, 17g protein, 10% calcium

Print Recipe

NNlogo2.25_White-0611

GIVEAWAY NEWS: Anyone reading this post or listening to our podcast is welcome to contact Melanie Zook for omega-3 supplement advice. You can reach her by sending an email to freshstartrd@gmail.com or messaging her on Facebook, and from there, you can set up a time to chat on the phone or via Skype. We’re making that a freebie for everyone. In addition, one lucky winner will receive a free consult with Melanie PLUS $100.00 of supplements from Nordic Naturals.

TO ENTER THE GIVEAWAY… leave a comment here on the blog asking us your most pressing question about omega-3s or tell us why you’d like to win the supplement giveaway. (U.S. entries only please.)

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.

Share the giveaway news with your Facebook fans and friends with a link back to the post.

> Follow us on Pinterest.

> Follow The Meal Makeover Moms on Twitter (@MealMakeovrMoms)

Good luck everyone. We’ll pick our winner on February 12th at noon using Random.org.

In the meantime, if you want to speak to Melanie for a consultation and then order supplements at a 15% discount, you have two options:

> Purchase online, and every order is 15% off + FREE shipping/handling (no minimum order required).  Click here for Melanie’s Nordic Naturals page and enter the Practitioner ID: 89980

> Order directly from Melanie. She keeps the most popular products in stock, offers a 15% discount, and ships for free.

We hope you find the podcast and blog post useful everyone!

Cheeseburger Pizza Pie Bundles {Recipe Redux Cooking Challenge}

Kids love pizza and they also love to eat with their fingers, which is why our playful pizza “bundles” should hit the spot. We’ve made “bundles” before with egg roll wrappers (check out our Chicken Pot Pie Bundles and Beef & Bean Taco Bundles) and now we’re back with a new “bundle” recipe for this month’s Recipe Redux cooking challenge.

Cheeseburger Pizza Pie Bundles

Reduxers were tasked with giving the pizza delivery guy a break, so for our creation, we combined nutrient-rich lean ground beef and spinach with pasta sauce, mozzarella cheese, and low-fat cottage cheese for these adorable Cheeseburger Pizza Pie Bundles.

Cheeseburger Pizza Pie Bundles via MealMakeoverMoms.com/kitchen

The trick to the perfect bundles is a little bit of patience. Lining 12 muffin tins with egg roll wrappers takes a few minutes, and you have to be gentle so you don’t rip the wrappers. GO SLOW! But once the muffin tins are lined, you’re ready for the filling. This recipe is fun to make—get the kids involved!—but even more fun to eat.

Cheeseburger Pizza Pie Bundles

Makes 6 Servings

Instead of making pizza into a predictable pie or even using pita bread to build it, we gave pizza a non-traditional twist by turning it into a “bundle.” By using ingredients like lean ground beef, spinach, pasta sauce, and protein-rich cottage cheese and mozzarella cheese, we came up with a recipe everyone in your family will love. It’s nutritious and of course, filled with fun flavors. For even more of a flavor kick, you can toss in fresh chopped basil.

  • 3 teaspoons extra virgin olive oil, divided
  • 1 small clove garlic, minced
  • One 6-ounce bag baby spinach
  • 1 pound lean ground beef (90% lean or higher)
  • 2/3 cup pasta sauce
  • 1 cup part-skim mozzarella cheese, divided
  • 3/4 cup low-fat cottage cheese
  • 12 egg roll wrappers (NOT the smaller wonton wrappers)

1. Preheat the oven to 350˚F. Heat 2 teaspoons of the oil in a large nonstick skillet or Dutch oven over medium heat. Add the garlic and cook, stirring frequently, until golden, 30 seconds to 1 minute. Raise the heat to medium-high, add the spinach and cook, stirring frequently, until the spinach wilts, 3 to 5 minutes. Place on a cutting board and coarsely chop.

2. Add the meat to the skillet and cook, breaking up the large pieces, until the meat is no longer pink, about 5 minutes. Drain excess fat. Turn off the heat. Add the spinach to the cooked meat and stir to combine. Add 1/2 cup of the mozzarella cheese and the pasta sauce and stir until combined and the cheese melts. (You will end up with 3.5 cups of the meat mixture.)

3. To prepare the bundles, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 egg roll wrap into each cup, letting it extend over the sides. Place a generous 1/4 cup of the meat mixture into each wrap. Top each with 1 tablespoon of the cottage cheese and arrange the remaining cheese evenly over each bundle. Fold the corners of the wrappers up and over the top of the filling and press to seal the edges (it doesn’t have to be perfect!). Brush the remaining 1 teaspoon oil on top of the bundles.

4. Bake until golden and crisp, 12 to 15 minutes. Cool slightly before eating.

Nutrition Information per Serving (2 bundles): 210 calories, 7g fat (2.5g saturated), 370mg sodium, 21g carbohydrate, 1g fiber, 15g protein, 15% vitamin A, 10% calcium, 15% iron

Print Recipe

Cheeseburger Pizza Pie Bundles via MealMakeoverMoms.com/kitchen

Check out all the other homemade pizza creations from our fellow Recipe Reduxers …


A Recipe for Chicken BLT Salad and a Giveaway of The Slim Down South Cookbook {Podcast #236}

We adore The Slim Down South Cookbook. And even though we’re Yankees who say silly things like “wicked awesome” (OK … Maybe we’re exaggerating just a bit), this cookbook is a must-have, no matter where in the country you may live.  The book was written by Atlanta-based dietitian, Carolyn O’Neil and the editors of Southern Living, and this week, Carolyn joins us on Cooking with the Moms to dish about the book. Be sure to tune in for Carolyn’s Sweet Pea Crostini, this Chicken BLT Salad, and a few more lightened up Southern-style recipes including Honey-Grilled Pork Tenderloin and Baked Pears with Toasted Oat Topping. Oh, and we’re also giving away a copy of the cookbook, so read on for details on how to enter.

Chicken BLT Salad from The Slim Down South Cookbook via MealMakeoverMoms.com/kitchen

This light yet rich-tasting salad calls for just two slices of bacon. Carolyn recommends using center-cut bacon, which is lower in fat and calories.

Chicken BLT Salad via MealMakeoverMoms.com/kitchen

For the chicken, we used Trader Joe’s roasted chicken. It was a fast and flavorful shortcut.

Chicken BLT Salad

Makes 4 Servings

This recipe is from The Slim Down South Cookbook. Serve it as a salad or use the mixture for a sandwich or wrap. Don’t like tomatoes? Leave ‘em out or substitute with diced red bell peppers or cucumber.

  • 1/2 cup buttery garlic-and-herb spreadable cheese
  • 3 cups chopped cooked chicken (about 6 breast halves)
  • 1/2 cup grape tomatoes, halved
  • 1/3 cup chopped green onion tops
  • 2 bacon slices, cooked and crumbled
  • 1/16 teaspoon table salt
  • 1/8 teaspoon freshly ground black pepper
  • Assorted mixed greens, optional

1. Microwave cheese in a small microwave-safe bowl at HIGH 20 seconds. Stir in next 4 ingredients, tossing well. Add salt and pepper. Serve on assorted greens, if desired.

Nutrition Information per Serving (1 cup): 279 calories, 12.5g fat (6.3g saturated, 1.3g monounsaturated), 350mg sodium, 3.2g carbohydrate, 0.4g fiber, 35.8g protein

Print Recipe

The Slim Down South Cookbook

GIVEAWAY: We’re giving away one copy of The Slim Down South Cookbook (Oxmoor House, December 2013). We love this book and have already filled it with Post-It Notes! To enter, leave a comment here telling us about why you want to win this book or about your favorite Southern-style recipe that you’d like to see lightened up.  (U.S. entries only please.)

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.

> Share the giveaway news with your Facebook fans and friends with a link back to the post.

> Follow us on Pinterest.

> Follow The Meal Makeover Moms on Twitter (@MealMakeovrMoms)

Good luck everyone. We’ll pick our winner on January 30th at noon using Random.org.

A Recipe for Lemony Wild Blueberry Sauce {Recipe Redux Cooking Contest}

I’m a giant fan of wild blueberries. Every August here in New England, I can find the tiny, nutrient-packed gems at the farmers’ market, but for the most part, I buy them frozen year round at my local supermarket. At my house, wild blueberries find their way into smoothies, muffins, pancakes, quick breads, and even chocolate cupcakes, and for my newest recipe, they’re the star ingredient in a lemony blueberry sauce.

Lemony Wild Blueberry Sauce over chicken via www.MealMakeoverMoms.com/kitchen

This wild blueberry sauce is versatile. My family has already devoured it on top of waffles and cheese blintzes, but for the most part, I’ve served it as a topper for chicken and grilled salmon. Sweet meets savory …

I created this recipe for a cooking contest hosted by the Recipe Redux and sponsored by the Wild Blueberry Association of North America. (By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and am eligible to win prizes associated with the contest. I was not compensated for my time.)

Lemony Wild Blueberry Sauce via www.MealMakeoverMoms.com/kitchen

If you want your kids to get more fruit into their diets, make this sauce! It’s super easy—takes just five minutes—and it’s packed with great nutrition. Wild blueberries may be tiny, but they’re more nutritious than their larger, cultivated cousins. Wild blueberries have more flavor and double the antioxidants thanks to the harsh climate and thin glacial soil of their growing region: Maine, Eastern Canada, and Quebec. Brain health, anti aging, and heart health are just a few of their many health benefits.

Wild blueberries via www.MealMakeoverMoms.com/kitchen

The recipe calls for just a handful of ingredients: Frozen wild blueberries, lemon juice and lemon zest, ground ginger, a pinch of salt, and agave. As a savory option, you can toss in a few fresh, chopped thyme leaves.

Lemony Wild Blueberry Sauce

Makes 4 Servings

This sauce is perfect for both sweet and savory dishes. Serve it as a topping for sauteed chicken or grilled meat or fish, or stick with sweet by drizzling over pancakes, waffles, and blintzes.

  • Juice of 1 lemon (about 3 tablespoons)
  • 1 tablespoon cornstarch
  • 1½ cups frozen wild blueberries
  • 3 tablespoons agave
  • Zest of half a lemon
  • 1/8 teaspoon ground ginger
  • Pinch salt
  • A few leaves of fresh chopped thyme, optional

1. Place the lemon juice and cornstarch in a small bowl and whisk with a fork until well combined. Place the wild blueberries, cornstarch mixture, agave, lemon zest, ginger, salt, and thyme as desired in a small saucepan and stir well to combine.

2. Place the blueberry mixture over medium high heat and bring to a boil. Lower the heat and simmer, stirring frequently, until thickened and heated through, about 5 minutes.

Nutrition Information per Serving (1/4 cup):  80 calories, 0g fat (0g saturated), 60mg sodium, 22g carbohydrate, 2g fiber, 0g protein, 10% vitamin C

Print Recipe

For the chicken, I took one pound of thin slice boneless, skinless chicken breast halves (which was 4 pieces), seasoned with kosher salt and pepper, and then breaded them in one egg, whisked with 1/4 teaspoon ground ginger, and then 3/4 cup panko bread crumbs. I added a tablespoon of canola oil to a nonstick skillet and then sauteed the chicken for 4 to 5 minutes per side.

Lemony Wild Blueberry Sauce via www.MealMakeoverMoms.com/kitchen

Trying to get artsy with the iPhone …

For more creative wild blueberry recipes, check out the other Recipe Redux blog posts!

 

Celebrate the New Year with a Recipe for Slimmed Down Scallop and Cauliflower Alfredo

To ring in the New Year, we decided to get a little more fancy than usual here at The Meal Makeover Moms’ Kitchen. For the holidays, Liz’s friends, Chris and Marybeth, send her five pounds of gorgeous bay scallops from Nantucket, and instead of hogging them all, she did what any good coauthor would do. She shared them. The result is our latest creation for Scallop and Cauliflower Alfredo. This recipe is so special and so yummy (and healthy too!) that we hope you’ll consider it for a closer to 2013.

Scallop and Cauliflower Alfredo via MealMakeoverMoms.com/kitchen

Bay scallops are smaller than sea scallops. They’re also more tender and sweet and require a shorter cooking time. One ounce has just 30 calories, 6 grams of protein, and they’re virtually fat free.

Scallop and Cauliflower Alfredo via MealMakeoverMoms.com/kitchen

Instagram style!

Cauliflower via MealMakeovermoms.com/kitchen

Before tossing them into our lightened up fettuccine Alfredo, we roast bite-size pieces of cauliflower to bring out their natural sweetness.

bay scallops via mealmakeovermoms.com/kitchen

Saute bay scallops just 1 to 2 minutes per side, and you’re good to go…

Scallop and Cauliflower Alfredo via MealMakeoverMoms.com/kitchen

Scallop and Cauliflower Alfredo

Makes 5 Servings

  • 1 small head cauliflower, cut into bite-size florets (4 to 5 cups)
  • 5 tablespoons extra virgin olive oil, divided
  • 1 pound bay scallops, rinsed and patted dry
  • 3 cloves garlic, minced
  • 4 tablespoons all-purpose flour
  • 2 cups all-natural chicken broth
  • 1 cup 1% low-fat milk
  • 2 tablespoons sherry wine
  • 1 teaspoon lemon zest
  • 1/4 teaspoon black pepper
  • A few pinches ground nutmeg
  • 8 ounces dried fettuccine, broken in half
  • Big handful fresh parsley, roughly chopped
  • 1/2 cup grated Parmesan cheese

1. Preheat the oven to 425˚F. Line a rimmed baking sheet with aluminum foil and set aside. Place the cauliflower in a bowl and toss with 1 tablespoon of the olive oil. Sprinkle generously with kosher salt and black pepper. Place on the baking sheet. Bake 10 minutes, toss, and bake until crisp tender and golden, about 5 minutes more. Remove to a plate and cover with aluminum foil.

2. Meanwhile, heat 1 more tablespoon of the olive oil in a large Dutch oven over medium high heat. Add the scallops in a single layer and saute until cooked through, about 2 minutes per side. (Don’t overcook or the scallops will get tough.) Set aside on a plate and cover with aluminum foil.

3. Cook the pasta according to package directions in another saucepan. (Time it so the pasta is drained when the sauce is done.) While the pasta is cooking, make the sauce in the Dutch oven by heating the remaining 3 tablespoons of oil over medium low heat. Add the garlic and cook, stirring frequently, until golden, 1 to 2 minutes. Whisk in the flour until smooth, about 2 minutes. Gradually whisk in the broth, milk, sherry wine, lemon zest, pepper, and nutmeg. Bring to a low boil, stirring constantly. Lower the heat and simmer, stirring gently, until the mixture thickens, about 3 minutes.

4. Gently stir in the cauliflower, scallops, parsley, cooked pasta, and Parmesan cheese. Season with salt and pepper to taste. Serve in individual bowls with additional Parmesan cheese as desired.

Nutrition Information per Serving:  560 calories, 19g fat (4g saturated), 740mg sodium, 53g carbohydrate, 4g fiber, 43g protein, 20% vitamin A, 90% vitamin C, 25% calcium, 30% iron

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Happy New Year everyone!!

Family Mealtime Inspiration, A Recipe for The Marvelous Mediterranean, And a Giveaway for “The Truly Healthy Family Cookbook” {Podcast #234} * Giveaway Closed

What are your favorite go-to family dinners? For Tina Ruggiero, a fellow dietitian, friend, and author of The Truly Healthy Family Cookbook, it’s recipes like All-Star Kale and Potato Frittata, Caribbean Sammy, The Marvelous Mediterranean, and Best Pesto Scramble. Tina is a creative cook whose goal with the new book is to inspire moms (and dads) everywhere to bring new foods and flavors to the family table. We interviewed Tina on this week’s Cooking with the Moms podcast for some fresh mealtime ideas like the shrimp and fettuccine casserole posted below … and shared a few of our own mealtime winners.

The Truly Healthy Family Cookbook

As you can see, when we received a copy of The Truly Healthy Family Cookbook, we weren’t sure what to make first. (Thank goodness for sticky notes.)

The Marvelous Mediterranean via MealMakeoverMoms.com

Janice had a crowd over for dinner one night and decided to make The Marvelous Mediterranean, a savory mix of seafood, pasta, and veggies.

The Marvelous Mediterranean via MeaMakeoverMoms.com/kitchen

If you’re not a fan of broccoli rabe or can’t find it at the market, switch to broccoli florets. Looking for more ways to boost your family’s fiber intake? Switch to whole wheat fettuccine. Tina’s recipes are creative … and flexible.

The Marvelous Mediterranean

Serves 8

Recipe courtesy of The Truly Healthy Family Cookbook (Page Street Publishing, 2013).

  • 1 tablespoon extra virgin olive oil
  • 2 cups medium dice onion
  • 2 cloves garlic, finely chopped
  • 1 teaspoon thyme leaves
  • 1/2 teaspoon red pepper flakes
  • 2 tablespoon tomato paste
  • 1/2 cup white wine
  • One 28-ounce can plum tomatoes
  • 3 cups roughly chopped broccoli rabe (tough stems removed)
  • 1 pound fettuccine
  • 2 cups jarred artichokes, quartered
  • One 15-ounce tub part-skim ricotta
  • 32 medium shrimp
  • 1 cup grated Parmigiano-Reggiano

1. Preheat the oven to 400°F. Bring a large pot of salted water to a boil over medium-high heat. While it’s heating, start the tomato sauce. Heat a saucepan over medium heat, add the oil and saute the onion until softened and beginning to brown, about 5 minutes. Add the garlic, thyme and pepper flakes, and cook until aromatic, about 30 seconds. Add the tomato paste and stir to caramelize slightly. Add the wine and tomatoes, breaking them up. Bring to a simmer and cook until thickened slightly, about 10 minutes.

2. Add the broccoli rabe to the boiling water and cook until softened, 3 minutes. Strain out the broccoli rabe but save the water to cook the pasta. Reserve.

3. Cook the pasta following the manufacturer’s recommendation but cook it one minute less than recommended for al dente.

4. To build the baked fettuccine, place half the fettuccine along the bottom of a 9 x 13-inch pan. Ladle half the tomato sauce over the pasta. Strew half the broccoli rabe and half the artichokes over the sauce. Spoon half the ricotta in 8 evenly spaced spoonfuls over the vegetables. Place 2 shrimp on top of each ricotta. Repeat. Finish by sprinkling with the Parmigiano-Reggiano. Bake for 20 minutes, or until the shrimp are cooked through and everything is nice and hot. Allow to cool slightly before serving.

Nutrition Information per Serving: 510 calories, 13g fat, 58g carbohydrate, 760mg sodium, 4g fiber

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 Flipped-Out Flapjacks via MealMakeoverMoms.com

These curried vegetable pancakes (AKA Flipped-Out Flapjacks) are next on our list of recipes to try. Meanwhile, if you’d like to win a copy of Tina’s book, read on for our giveaway details …

GIVEAWAY: Ring in the New Year with a new approach to family cooking and win a copy of The Truly Healthy Family Cookbook. Tina’s book is creative and sophisticated and filled with nutrient-packed recipes. Make My Date date and almond muffins anyone? To enter, post a comment here telling us about YOUR favorite creative family dinner (or snack or dessert).  (U.S. entries only please.)

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.

> Share the giveaway news with your Facebook fans and friends with a link back to the post.

> Follow us on Pinterest.

> Follow The Meal Makeover Moms on Twitter (@MealMakeovrMoms)

Good luck everyone. We’ll pick our winner on January 6th at noon using Random.org.

See What Happens When Two Unsuspecting Nutrition Interns Get Ambushed With a Chopped Challenge {Guest Post + a Recipe for Meatless Baked Tacos}

Every Monday, Catherine, a grad student at UNC-Chapel Hill and Stephanie, an undergrad at Boston University intern with us. Last week, we ambushed them with a Food Network style Chopped challenge. The reason: Sometimes we just like to shake things up around here!

Chopped competition via MealMakeoverMoms.com/kitchen

Rather than pit one intern against the other—Stephanie is a self-proclaimed non-cook—we teamed them up with the following assignment: Make a recipe so delicious, so nutritious, and so irresistible that even a picky 14-year old (who also happens to be a vegetarian) would love it and eat it up happily. Read on for Catherine’s account of the day and the recipe she and Stephanie created for Meatless Baked Tacos.

Meatless Baked Tacos via MealMakeoverMoms.com/kitchen

{Catherine’s Post} No day with The Meal Makeover Moms is the same, so when Stephanie and I walked into their test kitchen (AKA Janice’s awesome new kitchen) last week and were asked to trade our text books for a cutting board and sharp knives, we accepted our Chopped challenge graciously!  The Moms handed us four mystery ingredients and told us to “get cooking.”

Chopped challenge via MealMakeoverMoms.com/kitchen

The mystery basket included meat free grounds, a Clementine, a yellow bell pepper from Janice’s CSA, and corn tortillas. Meat free grounds were new to us, and in the spirit of full disclosure, I don’t usually care for corn tortillas, but with the pantry open to our use we began crafting a recipe that we would like … and more importantly, one that the judges—Liz, Janice, and her daughter, Leah—would like! The ingredients lent themselves to Mexican food, so off we went in search of the usual suspects: tomatoes and other veggies, spices, beans, and sour cream.

 

chopped competition

We chopped the veggies, sautéed them in expeller pressed canola oil, and added spices and the meat free crumbles. Then we remembered the Clementine! Deciding the citrus would balance the diced tomato and spices, we chopped it up and into the sauté pan it went …

Our mixture smelled delicious, but we still didn’t know exactly what dish we were going to prepare. Tacos? Our toughest judge has braces, so crunchy tacos shells wouldn’t win us points. A casserole? It was past 2 o’clock and we were already starving, so 40 minutes in the oven wasn’t an option. Enchiladas? I’ve never actually ordered enchiladas, much less made them. Uh oh. Clock was ticking. Ultimately we decided to stuff the mixture into the corn tortillas to resemble tacos, but packed them together in a dish like enchiladas. We sprinkled cheese over them and placed ‘em in the oven to melt the cheese.

chopped competition

 Twelve minutes later, we had a vegetarian recipe for Meatless Baked Tacos! And they were delicious. Packed with protein, fiber, and vitamins A and C, we created a dish worthy of The Meal Makeover Moms. And the best part? Our toughest critic agreed!

Chopped Challenge via MealMakeoverMoms.com/kitchen

Here’s the recipe for our easy, super yummy, nutrient-packed, Meatless Monday dish that even the pickiest eater in your house will love.

Meatless Baked Tacos

Makes 8 Servings

  • 1 teaspoon expeller pressed canola oil
  • 1 yellow bell pepper, cut into 1-inch dice
  • 1 red bell pepper, cut into 1-inch dice
  • 2½ teaspoons ground cumin
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon black pepper
  • One 14.5-ounce can diced tomatoes
  • One 12-ounce package meat-free or soy crumbles
  • Eight 6-inch corn tortillas
  • One 15-ounce can fat-free refried beans
  • 1 cup shredded reduced-fat Cheddar cheese
  • 1 cup baby spinach, chopped, optional
  • 1/2 cup reduced-fat sour cream, optional

1. Preheat the oven to 400°F. Lightly oil or coat a 9 x 13-inch baking pan or dish with nonstick cooking spray and set aside.

2. Heat the oil in a large nonstick skillet over medium-high heat. Add the bell peppers, cumin, chili powder, garlic powder, salt and pepper and cook until the peppers are tender, about 5 minutes.

3. Add the diced tomatoes and meat-free crumbles and cook, stirring frequently until heated through, about 5 minutes.

4. Arrange the tortillas in the prepared baking pan so they resemble folded taco shells. Place 2 tablespoons refried beans into  the bottom of each tortilla. Top each with a sprinkling of baby spinach, as desired. Arrange 1/3 cup of the veggie mixture into each of the tortillas. (You’ll have over 1 cup of the mixture remaining, which is perfect as a salad topper or with rice the next day!) Sprinkle shells evenly with the cheese.

5. Bake, uncovered, until the cheese melts, about 12 minutes. Serve with sour cream as desired.

Nutrition Information per Serving: 210 calories, 5g fat (2g saturated), 560mg sodium, 27g carbohydrate, 8g fiber, 16g protein, 25% vitamin A, 130% vitamin C, 30% calcium, 20% iron

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Enjoy ….

A Recipe for Slow Cooker Sweet & Hearty Beef Stew … Plus, Go Red Sox {October Recipe Redux Challenge}

When it comes to sports, The Meal Makeover Moms are Yin and Yang. Janice is an avid sports fan and wouldn’t miss a Red Sox or Patriot’s game for the world. Liz on the other hand is a fair-weather fan … at best! But when it comes to the World Series, we’re all in.

The Meal Makeover Moms

As the World Series begins tonight, the goal for family meals this week will be fast, easy, and comforting, which is why we were excited about this month’s Recipe Redux cooking challenge featuring slow cooker creations.

Slow cooker beef stew

Our Sweet & Hearty Beef  Stew recipe takes just five minutes to assemble, and then the slow cooker does the rest of the work for you. As Red Sox Nation cozies up to watch their team battle it out with the Cardinals, steamy bowls filled with a mix of lean stew beef, sweet carrots, and mushrooms are guaranteed to hit the spot.

Sweet and Hearty Beef Stew

Makes 6 Servings

Looking for a home-run recipe for your family? Try this slow cooker beef stew with three veggies: mushrooms, carrots, and peas. Serve over egg noodles (fun for kids), brown rice, or with a whole wheat roll and a salad.

  • 8 ounces presliced mushrooms
  • 2 pounds lean stew meat, trimmed of fat
  • One 16-ounce bag baby carrots
  • One 8-ounce can tomato sauce
  • 1/3 cup pure maple syrup
  • 2 tablespoons cider vinegar
  • 1/2 teaspoon kosher salt
  • 3 tablespoons cornstarch
  • 3 tablespoons cold water
  • 1 cup frozen petite peas, thawed

1.  Place the mushrooms in the bottom of a 5- or 6-quart slow cooker. Top with the stew meat and carrots.  In a bowl, mix together the tomato sauce, maple syrup, and vinegar, and salt and pour evenly over the meat and vegetables. Cover and cook on low until the meat and carrots are tender, 6 to 7 hours.

2.  When done, maintain the slow cooker on low heat. In a bowl, whisk together the cornstarch and water until well combined. Gently stir the cornstarch mixture and the peas into the slow cooker and cover until the liquid thickens and the peas heat through, about 5 minutes.

Nutrition Information per Serving:  350 calories, 11g fat (4g saturated), 420mg sodium, 29g carbohydrate, 4g fiber, 32g protein, 220% vitamin A, 15% vitamin C, 24% iron

Beef Stew

We can’t wait to see what our fellow Reduxers cook up this month!

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