Mashed Potato Skins: They Can Be Good For You

Mashed potato and potato skins are often prepared with lots of butter and frying. But did you know that they can be good for you? Potatoes and potato skins are rich in vitamin C, potassium, and healthy carbohydrates. Make them healthier with this Mashed Potato Skin recipe from Rachel Ray.Mashed Potato Skins6 slices turkey bacon2 pounds small Yukon gold potatoesSalt1 cup buttermilkFreshly ground black pepper1/4 cup chopped fresh chives1/2 cup shredded extra-sharp cheddar cheese1. Preheat the oven to 350 degrees.2. Arrange the turkey bacon on a sheet pan and bake for 12 to 15 minutes, until crisp. Cool and chop.3. Put the potatoes in a medium sauce...

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Spring Pasta With Asparagus and Tomatoes

Spring is the time for crisp-tender asparagus and sweet, juicy tomatoes. Both vegetables are loaded with fiber, B vitamins, antioxidants, and other essential nutrients. What better way to have them than tossed into a bowl of pasta for a light springtime meal? Get on with this Giada De Laurentiis recipe.Penne with Asparagus and Tomatoes8 ounces penne pasta3 tablespoons olive oil2 garlic cloves, minced1 1/2 pounds thin asparagus, trimmed and cut into 1-inch piecesSalt and freshly ground black pepper2 cups (about 9 ounces) cherry tomatoes1 cup shelled fresh peas1/2 cup low-sodium chicken stock1 cup grated Parmesan2 tablespoons chopped fresh basil...

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Cheer Up With Cherry Cheesecake

Celebrate spring with something decadent, rich, and healthy. Impossible? Not when you make this Cherry Ricotta Cheesecake from Ellie Krieger. It's creamy and loaded with calcium, protein, selenium, phosphorus, riboflavin, and Vitamin A.Cherry Ricotta Cheesecakecooking spray16-ounce part-skim ricotta cheese1/2 cup reduced-fat sour cream4 ounces reduced fat cream cheese, softened3 large eggs3/4 cup sugar1/4 cup all-purpose flour1 teaspoon vanilla extract1 teaspoon finely grated lemon zest1/4 teaspoon salt2 cups fresh sweet cherries1 tablespoon honey1 tablespoon lemon juice1/2 teaspoon unflavored gelatin1 tablespoon warm water1. Preheat oven to...

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Spiced Almond and Orange Cake

Indulge this Easter with this omega-3 rich cake that's also loaded with Vitamin C from Sandra Lee of the Food Network.Cake:18.25-ounce box spice cake mix1/2 cup vanilla low-fat yogurt3 eggsCaramelized Orange:1 cup orange juice1 cup sugar1 tablespoon ground cinnamon1 orange, thinly slicedCheese Frosting:2 cups cream cheese frosting1 tablespoon ground cinnamon1 teaspoon cinnamon extractGarnish:2 cups sliced almonds, toasted1. Preheat oven to 350 degrees F. Lightly coat 2 (8-inch) cake pans with cooking spray. Set aside.2. Mix cake ingredients in a large bowl with an electric mixer on low speed until smooth. Pour batter into prepared cake pans and...

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Broccoli for Brunch

What's healthy and green and goes great with eggs and cheese? Broccoli. You don't believe? Try this frittata recipe by Ellie Krieger and even your pickiest eater will agree. Loaded with cancer-fighting vitamins, antioxidants, and protein, this is the perfect wake up call on Sunday brunch.Broccoli and Cheddar Frittata4 large eggs4 egg whites2 tablespoons water2 teaspoons olive oil1 small red onion, sliced2 cups chopped cooked broccoli1/4 teaspoon saltFreshly ground black pepper1/2 cup shredded extra-sharp Cheddar1. Whisk eggs and egg whites with water until frothy.2. In an oven-proof non-stick skillet, heat oil over medium flame. Cook onions until...

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Broccoli and Chicken Stir-fry

There's more to broccoli stir-fry than beef and oyster sauce. This Broccoli and Chicken Stir-Fry recipe from the Neely's can attest to that. It's loaded with cancer-fighting antioxidants, Vitamin C, iron, and B vitamins from the broccoli and lean protein from the chicken. Try it for a lighter take on this Chinese takeout favorite.Broccoli and Chicken Stir-fry2 tablespoons soy sauce1 tablespoon orange juice1 tablespoon rice wine vinegar1 tablespoon light brown sugar1/2 tablespoon sesame oil1/2 tablespoon red pepper flakes1/2 tablespoon cornstarch1 tablespoon peanut oil1 pound boneless, skinless chicken thighs, sliced into chunks4 cloves garlic,...

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A Toast - Or Two - to Spring

Drinks are always part of springtime celebrations. Ditch the alcohol for these two Barefoot Contessa drinks that are loaded with antioxidants, vitamins, and minerals. They taste so good, you won't be missing alcohol.Herbal Iced Tea4 Celestial Seasonings Lemon Zinger tea bags4 Celestial Seasonings Red Zinger tea bags4 cups pure apple juice4 cups watericeDirections1. Bring water to a boil.2. Steep eight teabags in the boiling water for 10 minutes, longer if you want stronger flavor. Discard teabags.3. Combine tea with apple juice and refrigerate until chilled.4. Serve over ice.Tip: Add crushed mint leaves for flavor and garnish.Sunrise Smoothie1...

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Sunny Tomato and Basil Soup

Summer tomatoes are sweet, but tomatoes that come in during spring are tart and tangy with a hint of sweetness perfect for a simmering pot of soup. Get your dose of lycopene, Vitamin C, Vitamin A, B vitamins, and other minerals with a steamy bowl of tomato and basil soup from Kathleen Daelemans of Cooking Thin.Tomato and Basil Soup1 tablespoon olive oil1 medium sweet onion, chopped1 can ground peeled tomatoes5 cups vegetable or chicken stockSalt and freshly ground black pepper1/2 cup loosely packed fresh basil, thinly slicedIn a non-metallic soup pot, saute onions in olive oil until soft or for 10 minutes over medium high heat. Add the tomatoes...

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Sweet Corn Spring Soup

With spring on the way, it's best to start weaning your appetite from hearty, rich stews and casseroles to lighter and healthier soups. This recipe from Ellie Krieger is loaded with spring bounty and nutrients such as antioxidants, vitamins, and minerals. Spring doesn't get any better than this sweet corn soup.Sweet Corn Spring Soup4 cups fresh corn kernels2 cups non-fat milk1 tablespoon olive oil2 cups diced onion1 cup red bell pepper1 medium zucchini, diced2 cups low-sodium chicken broth2 plum tomatoes, seeded and diced3/4 teaspoon saltFreshly ground black pepper1/2 cup fresh basil leaves, sliced thinly1. Process milk and half the corn in a...

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Go Bananas Over Muffins

There are few things as satisfying as freshly baked muffins for breakfast. But when you think about the calories a single serving packs - it's enough to reconsider your breakfast choices. If you really want your muffins, here is a better choice from Prevention Magazine. It's home-made - portion control! - and full of vitamins, fiber, and minerals from bananas and omega-3 from walnuts. Make it for a new breakfast favorite.Nutty Banana Muffins1 1/2 c all-purpose flour1/2 c brown sugar1 tsp baking powder1/2 tsp baking soda1/4 tsp salt1 c mashed ripe banana1 large egg1/4 c butter substitute, melted1/4 c 1% buttermilk3 tbsp canola oil1 tsp vanilla...

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Chicken Cacciatore: A Healthy Hunter Style Dish

Chicken cacciatore is an Italian staple. Cacciatore or "hunter-style" is a favored way of cooking game in Italy. A hearty stew, chicken cacciatore is robust and rich in antioxidants, lycopene, Vitamin C, Vitamin A, and lean protein. Try this version by Ellie Krieger:Chicken Cacciatore4 skinless, bone-in chicken breast halves2 teaspoons olive oil1 onion, sliced1 red bell pepper, sliced1/2 pound white mushrooms, sliced2 garlic cloves, minced1/2 cup dry white wine1 14 1/2-ounce can whole tomatoes in juice, chopped and juice reserved1/2 teaspoon dried oregano1/8 teaspoon red pepper flakesSalt and pepper1. Season chicken with salt and pepper. Heat...

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Sun-Dried Tomato and Artichoke Dip

Dips make a great addition to any party. Whether used to dress vegetables or chips, dips add interest and interactive options at any meal. But why settle for so-so dips loaded with mayonnaise or high-fat ingredients? Try this delicious and piquant vegetable-based dip from Martha Stewart for a dip that's high in fiber, vitamins, healthy oils, antioxidants, and flavor:Sun-Dried Tomato and Artichoke Dip9 ounces frozen artichokes, thawed and chopped1/2 cup feta, crumbled1 garlic clove2 teaspoons fresh lemon juice2 teaspoons water1/2 cup chopped sun-dried tomatoes, plus more for garnish1/4 cup toasted pine nuts1/2 cup basil leavesCoarse salt and ground...

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Turkey and Black-Eyed Pea Salad

Having a salad for a main course is perfect, especially for spring and summer. Indulge in this Turkey and Black-Eyed Pea Salad from Food Network Magazine. It's rich in lean protein, tryptophan, vitamin C, B vitamins, iron, and fiber.Smoked Turkey and Black-Eyed Pea Salad2 cloves garlic, minced4 sprigs fresh thyme4 tbsp extra-virgin olive oil1 10 oz box frozen black-eyed peas, thawed1/3 cup sliced bread-and-butter pickles, plus 4 tbsp pickling liquid8 oz smoked skinless turkey leg, shredded4 scallions, thinly sliced1 cup grape tomatoes, halved10 cups torn arugula2 stalks celery, chopped (with leaves)1 tbsp Creole or whole-grain mustardKosher saltCayenne...

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All Spiced Up: Pork Tenderloin with Eggplant Relish

Pork tenderloin is a great source of lean protein - experts agree it is just as lean, if not leaner, as chicken breast. In addition to lean protein, pork tenderloin is also loaded with B vitamins and iron. Serve it spiced for a delicious kick like in this Food Network recipe.Spicy Pork Tenderloin with Eggplant RelishRelish3 Hungarian peppers, halved and seeded1 jalapeno pepper, halved2 Japanese eggplants1 bunch scallions6 cloves garlic, unpeeledPork2 pork tenderloins, cut into 41 tsp ground cumin1 tbsp extra-virgin olive oil2 tbsps fresh lemon juice1/2 tsp paprika2 tbsps parsley, choppedsalt and ground pepper1. Broil vegetables for relish until...

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A Healthy Take on Burgers

You need not use meat substitutes or tofu for a healthier burger. With a few changes in ingredients, you can have healthier and authentic-tasting burgers as proven by this Martha Stewart recipe. It is leaner, full of fiber, and rich in vitamins and minerals.Grilled Burgers and Vegetables on a BunBurgers2 lbs lean ground beef or turkey1 cup minced basil leaves1 fresh red chili pepper, minced1 1/2 tbsp olive oilsalt to tasteVegetables2 tbsp olive oil2 tbsp balsamic vinegar1 large green zucchini, cut into 1-inch-thick slices2 medium tomatoes, preferably heirloom or orange, cut into 1-inch-thick slices1 tablespoon lemon juice1/2 teaspoon saltToasted...

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Rancher's Eggs: A Mex-Tex Take on Brunch

When you have some guests over for brunch, serving something familiar but with a twist is a heart-warming and ingenious gesture. Add interest to your brunch fare with this egg recipe from Martha Stewart. Rich in protein, omega-3, and antioxidants, Rancher's Eggs are sure to please your guests and benefit their health:Rancher's Eggs6 large eggs2 large egg whites1 tbsp olive oil1 cup chopped onion1 cup halved cherry tomatoes2 jalapeno peppers seeded and chopped1/4 cup crumbled soft goat cheese15 ounces black beans, drained and rinsedCoarse salt and ground pepper1. Set broiler 4 inches from the heat source and preheat. Beat eggs, egg whites, and...

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A Salmon For Valentine

Valentine's is the Day of Hearts, so make sure that you give your heart the nourishment it needs with this succulent take on salmon by Giada De Laurentiis. Hearty as a main course, light enough to give you room for dessert, this salmon dish is also rich in omega-3, a fatty acid essential for a healthy heart.Salmon in Lemon and Caper Sauce4 salmon fillets1/4 cup extra-virgin olive oil1/2 tsp salt1/2 tsp freshly ground black pepper1 tbsp minced fresh rosemary leaves2 lemons, sliced into 4 rounds each1/4 cup lemon juice1/2 cup white wine4 tsps capers4 pcs of aluminum foilMix olive oil, salt, pepper, and rosemary. Brush the mixture all over the salmon...

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A Panzanella Fit For Spring

Spring is just around the corner. No doubt, you are preparing to enjoy the bounties of spring with al fresco dinners and lunches. Include this bright panzanella from blogger Heidi Swanson of 101 Cookbooks in your repertoire for a fresh take on spring salad.Panzanella1 lb loaf of day-old, whole wheat bread cut into 1-inch cubes4 garlic cloves, chopped1 shallot, chopped1 tbsp fresh thyme1/4 cup extra-virgin olive oil1 bunch asparagus, trimmed and cut into segments2 cups fresh or frozen peas4 handfuls of spinach1/4 cup small basil leavessalt to tasteToss the bread with shallot, thyme, salt, garlic, and olive oil until coated then spread it evenly...

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Chicken Barbecue For Your Indoor Grill

Suffering from hypertension and missing your usual chicken dish? Chicken breasts are great sources of lean protein and are incredibly cheap. Satisfy your craving for chicken with this versatile substitute. Try this chicken barbecue recipe adapted from Food Network Magazine for chicken breasts that are flavorful, healthy, and perfect for indoor grilling.Tangy Barbecued Chicken Breasts4 skinless chicken breast halvessalt and pepper for seasoningMarinade:1 cup ketchup3 tbsp. molasses3 tbsp. brown sugar1/2 cup cider vinegar1 tbsp. dried mustard1 tbsp. soy sauce2 tsp. Worcestershire sauce1 cup watersalt and pepper to taste1. Simmer together ingredients...

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Toast and Eggs for Breakfast

Considering calorie recommendations, nutritionists and dietitians alike suggest eating a 400-calorie breakfast to stay on the healthy side. This does not mean subsisting on gruel and tasteless mush. For breakfast, it is recommended that you eat a serving of complex carbs, whole grains, vegetables, and lean protein. This means that your buttered muffin and bacon and eggs combo is out.Try this breakfast by the Food Network Test Kitchen for a delicious start to your day - at only 391 calories. Not bad for a meal that's rich in iron, protein, and vitamins B and C.Healthy Eggs and Toast Plate2 slices whole wheat bread, toasted1 whole egg2 egg whites1/2...

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A Buckwheat Pancake Breakfast

Breakfast is the most important meal of your day. But how encouraging can eating breakfast be if all you're having is dry toast? It's also not that healthy if you eat a greasy plate of bacon and eggs. For a healthy and delicious start to your day, try Ellie Krieger's Buckwheat Pancakes with Blueberries. Rich in fiber, antioxidants, protein, and vitamin C, it can fill you up and provide you energy that can last 'til lunchtime.Buckwheat Pancakes with BlueberriesBatter:3/4 cup buckwheat flour3/4 cup whole-wheat pastry flour1/4 teaspoon salt1 1/2 teaspoons baking powder1/2 teaspoon baking soda1 cup buttermilk3/4 cup nonfat milk2 large eggs1 tablespoon...

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How to Bake Your Cake AND Eat It Too

Try Martha Stewart's Walnut and Orange Cake for a dessert that's loaded with Vitamins B and C as well as omega-3 fatty acids.Walnut and Orange Cake1 1/2 cups all-purpose flour*1/2 cup olive oil*1 tbsp. grated orange zest**1 cup finely ground walnuts2 tbsp. baking powder1 tsp. salt2 large eggs3/4 cup fresh orange juice1 cup packed light-brown sugar1 cup low-fat Greek yogurt2 tbsp. confectioners' sugar***extra for pan**extra for garnish1. Preheat oven to 375 degrees. Prepare cake pan by brushing with oil and lining with parchment paper. Oil and flour prepared pan again.2. Whisk orange zest, baking powder, salt, walnuts, and flour. Mix in eggs,...

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Fry Your Chicken and Eat It Too

How many times have you fried chicken without actually eating it due to health concerns?Ellie Krieger, nutritionist and host of Food Network's Healthy Appetite, has a recipe for oven-fried chicken that's healthy and tasty.Ellie Krieger's Oven-Fried ChickenBreading20 whole-grain salted crackers, finely pulsed2 1/2 cups corn cereal flakes, finely pulsed2 tbsps. sesame seeds3/4 tsp. cayenne pepper1/2 tsp. garlic powderMarinade2 egg whites1 cup plain low-fat yogurt1 tbsp. Dijon mustard1/2 tsp. salt8 chicken pieces (4 each of skinless thighs and breasts) rinsed and patted dryOlive oil cooking spray1. Lightly grease baking sheet with cooking spray...

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Beef and pasta bake

This all-in-one dish is a clever time-saver as well as being a tasty meal everyone will enjoy.Step 1 Preheat oven to 200°C. Cook pasta following packet directions. Drain. Return to pan and set aside. Step 2 Brush a large, non-stick frying pan with oil and heat over a medium heat. Add onion. Cook, stirring, for 3 minutes, or until soft. Add mince and cook, stirring with a wooden spoon, until browned. Add pasta sauce and stir until well combined. Bring to the boil. Reduce heat and simmer for 2 minutes. Remove from heat. Step 3 Stir meat sauce into pasta. Pour into a large, shallow, ovenproof dish. Sprinkle parmesan on top. Bake for 15 minutes,...

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Grilled Chicken with Tomato-Avocado Salsa

IngredientsFor the salsa4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved1/2 small red onion, finely chopped1 jalapeño chili pepper, seeded and diced2 tablespoons chopped fresh cilantro1/4 cup fresh lime juice1/2 avocadoFor the chicken1/2 cup non-fat, plain yogurt1/2 small red onion1/4 cup fresh lime juice1/4 cup fresh cilantro4 boneless, skinless chicken breasts, about 4 to 6 ounces eachsalt to tastefreshly ground black pepperCooking InstructionsFor the salsa:1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.(This can be made in advance and stored in the refrigerator for up to 1 day.)For the...

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