Heart-Healthy Comfort Food

Macaroni and Cheese

Ingredients

Serves: Prep: 15min|Cook: 28min |Total: 43min

NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.

• 1/4 cup unbleached or all-purpose flour
• 2 1/2 cups 1% milk
• 1 clove garlic, halved
• 1/2 teaspoon dry mustard
• 1/4 teaspoon salt
• 1/4 teaspoon ground red pepper
• 1 1/3 cups (5 1/2 ounces) shredded low-fat extra-sharp cheddar cheese
• 1/2 pound macaroni, cooked and drained
• 2 tablespoons dry bread crumbs
• 2 tablespoons (1/2 ounce) grated parmesan cheese

Directions

1.

Preheat the oven to 350°F. Coat a medium baking dish with nonstick spray.

2.

Place the flour in a medium saucepan. Gradually add the milk, whisking constantly, until smooth. Add the garlic, mustard, salt, and pepper. Place over medium heat. Cook, whisking constantly, for 7 to 8 minutes, or until thickened. Remove from the heat. Remove the garlic and discard. Add the Cheddar. Stir until smooth. Add the macaroni. Stir to mix. Pour into the prepared baking dish.

3.

In a small bowl, combine the bread crumbs and Parmesan. Sprinkle over the casserole. Bake for 15 to 20 minutes, or until bubbling and lightly browned.

Nutritional Facts per serving

CALORIES

303.8 CAL

FAT

7.9 G

SATURATED FAT

4.8 G

CHOLESTEROL

25.1 MG

SODIUM

408.8 MG

CARBOHYDRATES

40.2 G

TOTAL SUGARS

6.3 G

DIETARY FIBER

1.5 G

PROTEIN 16.5 G

Spaghetti And Meatballs

Ingredients

Serves: Prep: 30min|Cook: 40min |Total: 1hr 10min

NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.

• 8 ounces spaghetti
• 1 1/2 slices whole-wheat bread, torn into small pieces
• 4 ounces ground turkey breast
• 4 ounces low-fat turkey sausage, casings removed
• 2 tablespoons minced onions
• 2 teaspoons minced garlic
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• ground red pepper
• 1 egg white, lightly beaten
• 1/2 cup defatted chicken broth
• 1 small onion, finely chopped
• 2 sweet red peppers, finely chopped
• 4 large tomatoes, seeded and diced
• 1/4 cup tomato sauce

Directions

1.

In a large pot of boiling water, cook the spaghetti according to the package directions.

2.

Meanwhile, place the bread in a food processor or blender and process with on/off turns to make fine crumbs. Crumble the turkey breast and turkey sausage into the food processor. Add the minced onions, garlic, basil, oregano and ground red pepper and process briefly. Add the egg white and process with on/off turns until well-mixed. Shape the mixture into 1" balls.

3.

Coat a Dutch oven or large no-stick skillet with no-stick spray. Place over medium heat, add the meatballs and brown on all sides. Remove to a platter and set aside.

4.

Add the broth to the pan and scrape up the cooked-on bits of meat with a wooden spoon. Add the chopped onions and sweet red peppers. Saute, stirring frequently, for 5 minutes, or until tender. Add the tomatoes and tomato sauce. Cover and cook for 10 minutes, stirring frequently to prevent scorching. Add the meatballs and cook for 10 minutes more. Drain the pasta and serve with the meatballs and sauce.

Recipe Notes

To buy the leanest ground turkey available, look for products made with only turkey breast meat. Many ground turkey products also contain the dark meat and fatty skin.

Nutritional Facts per serving

CALORIES

369.4 CAL

FAT

4.9 G

SATURATED FAT

1.3 G

CHOLESTEROL

34.9 MG

SODIUM

372.9 MG

CARBOHYDRATES

58.4 G

TOTAL SUGARS

10.7 G

DIETARY FIBER

6.3 G

GarlicMashedPotatoes Ingredients Serves: Prep: 5min|Cook: 20min |Total: 25min NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed. 1 1/4 pounds unpeeled red potatoes, cut into 1/2" pieces 1/4 cup skim milk 8 large garlic cloves, peeled and crushed 1/3 cup low-fat sour cream salt ground black pepper Directions 1. In a medium saucepan, combine the potatoes and enough water to cover. Add the milk and garlic. Bring to a boil over medium-high heat; reduce the heat to medium and cook for 20 minutes, or until the potatoes are tender. 2. Drain the potatoes and garlic, reserving the cooking liquid. Return the potatoes and garlic to the saucepan. Add the sour cream; mash the potatoes until smooth, thinning with reserved cooking liquid if desired. Add salt and pepper to taste. Nutritional Facts per serving CALORIES 140.4 CAL FAT 2.6 G SATURATED FAT 1.6 G CHOLESTEROL 8.1 MG SODIUM 62.9 MG CARBOHYDRATES 26.2 G TOTAL SUGARS 2.3 G DIETARY FIBER 2.5 G PROTEIN 4.2 G Cheers, Eve :-)