March 2012
March Madness, Let the Parties Begin
by Mary Gerlach, R.D.
In a world gone mad for college basketball, you may need plenty of party food on hand this month to please the fans in your crowd. The NCAA March Madness men's basketball tournament provides you with three weeks worth of opportunities to entertain.
Beginning with Selection Sunday on March 11, and ending with the national championship on April 2, there are many great games all month leading up to the finals. Tell your friends the best seats and the best eats are at your house.
But hold on now! Are you helping your friends to an early exit from this life? Maybe it's time to move away from the traditional hot dogs, popcorn loaded with butter and salt, peanuts, and nachos.
With many of us in this country carrying unhealthful extra pounds, party food doesn't always have to be loaded with fat and calories to taste great. Believe it or not, if you plan carefully, your party food can be healthful and delicious too!
So make your own slam dunk, and let the party begin!
Slow Cooker Spicy Chicken Thai Noodle Soup
Put this tasty soup on mid-morning and it will be ready for the early evening game.2 Tbs. vegetable oil
3 skinless, boneless chicken breast halves, cut into 1-inch cubes
5 cups sodium-free chicken broth
1 cup white wine
1 cup water
1 onion, chopped
3 green onions, chopped
3 cloves garlic, chopped
4 large carrots, cut into 1-inch pieces
4 large stalks celery, cut into 1-inch pieces
1 tsp. freshly ground black pepper
1 Tb. curry powder
½ tsp. dried sage
½ tsp. poultry seasoning
1 tsp. dried oregano
1 tsp. ground cayenne pepper
1 fresh red chile pepper, seeded and chopped
12 ounce pkg. dried rice noodles
In a skillet over medium heat, quickly sauté chicken in oil on high heat until brown, stirring frequently. Add to slow cooker with all ingredients except rice noodles.
Cook soup 8 hours on low or 5 hours on high. Stir in noodles 15 minutes prior to serving. Serve with flatbread (such as naan). Makes 12 servings.
Nutritional analysis per serving: Calories 250; Carbohydrates 5g; Protein 17g; Fat 15g; Cholesterol 40mg; Sodium 140mg.
Easy, Healthy Green Chile Chicken Enchilada Casserole
Smart ingredient changes keep the flavor, but cut the fat in half from a traditional enchilada casserole recipe.1 (10.75) ounce can fat-free low-sodium condensed cream of chicken soup
2 cups green chiles, chopped
1 cup fat-free sour cream
½ cup fat-free milk
2½ cups cooked chicken breast, shredded
12 yellow corn tortillas
1 cup green bell pepper, chopped
1 cup tomato, chopped
1½ cups sharp Cheddar cheese or Mexican cheese blend, shredded
Heat oven to 350° F. Spray 13x9-inch glass baking dish with cooking spray.
In large bowl, mix soup, green chile, sour cream, and milk until blended. Spread a small amount of sauce into bottom of prepared pan. Cover with a layer of tortillas. Layer the chicken, bell pepper, tomatoes, and ½-cup cheese; cover with all but ½-cup sauce. Top with a layer of tortillas and the remaining sauce and cheese. Cover with foil and bake 40 minutes.
Uncover; sprinkle with remaining ½-cup cheese. Bake uncovered 5 to 10 minutes longer or until cheese is melted and mixture is bubbly. Let stand 5 minutes. Makes 8 servings.
Nutritional analysis per serving: Calories 270; Carbohydrates 22g; Protein 22g; Fat 11g; Cholesterol 60mg; Sodium 610mg.
Easy Healthier Homemade Pizza
Crust1¹⁄3 cups all-purpose flour
1 tsp. baking powder
½ tsp. salt
½ cup fat-free milk
2 Tbs. olive oil
Topping
2 large fresh tomatoes, diced
1 cup fresh baby spinach leaves, chopped
1 cup yellow or green bell pepper strips
¼ tsp. dried oregano leaves
¼ tsp. garlic powder
¼ tsp. freshly ground black pepper
1½ cups reduced-fat mozzarella cheese, shredded
2 Tbs. shredded Parmesan cheese
Crust: Heat oven to 400° F. In medium bowl, mix flour, baking powder and salt. Stir in milk and oil until soft dough forms. If dough is dry, stir in 1 to 2 tablespoons additional milk. On lightly floured surface, knead dough 10 times. Shape dough into ball; cover and let stand 10 minutes. Place dough on ungreased cookie sheet or pizza stone; flatten slightly. Roll out to 12-inch round.
Topping: Top with topping ingredients except cheeses; sprinkle with mozzarella cheese. Bake 15 to 20 minutes or until crust is light golden brown and cheese begins to brown. Cut into wedges to serve with Parmesan cheese. Makes 8 servings.
Nutritional analysis per serving: Calories 190; Carbohydrates 21g; Protein 10g; Fat 8g; Cholesterol 10mg; Sodium 410mg.
Make-Ahead Stuffed Chicken Parmesan
6 boneless skinless chicken breasts1 (10-ounce) box frozen spinach, thawed, well drained
¾ cup mushrooms, chopped
2 ounces lower-fat Neufchâtel cream cheese, softened
¼ cup Parmesan cheese, shredded
1½ tsps. dried basil leaves, divided
1 clove garlic, finely chopped
¼ cup fat-free egg product
½ cup stone-ground wheat crackers, crushed
½ tsp. freshly ground pepper
1 cup pasta sauce with Italian herbs
¼ cup mozzarella cheese, shredded
Heat oven to 375° F. Spray 13x9-inch glass baking dish with cooking spray.
Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about ¼-inch thick.
In medium bowl, mix spinach, mushrooms, cream cheese, Parmesan cheese, ½-teaspoon basil, and the garlic until blended. Spread about 1 tablespoon spinach mixture over each chicken breast; roll up tightly.
In small shallow bowl, place egg product. In another small shallow bowl, mix cracker crumbs, 1 teaspoon basil leaves and pepper.
Dip each chicken breast into egg product; coat with crumb mixture. Place seam side down in baking dish.
Bake uncovered 20 minutes. Pour pasta sauce over chicken; sprinkle with mozzarella cheese. Bake 10 to 15 minutes longer or until thermometer inserted in center of chicken reads 165°F. Makes 6 servings.
Nutritional analysis per serving: Calories 290; Carbohydrates 10g; Protein 38g; Fat 11g; Cholesterol 100mg; Sodium 450mg.
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