Healthy Cooking at HealthPoint Plaza

Healthy Cooking at HealthPoint Plaza
By: Lauren Keith
Each month, Southeast Hospital offers healthy cooking classes inside the kitchen at HealthPoint Plaza.  These are some recipes submitted by Southeast Missouri Hospital's registered dietitians, hospital employees and cardiac rehab patients. All have 10 or less grams of fat. 
For more information or a schedule of the cooking classes, contact Raina Childers at HealthPoint Fitness, (573) 986-4400.

Raina Childers' Healthy Pancakes

½ c. All-purpose Flour
½ c. whole wheat flour
¼ c. quick-cook Oats
2 TBSP. Yellow cornmeal
2 TBSP. Brown sugar
1 ½ TSP Baking Powder
1 c. Reduced fat milk
¼ c. fat-free plain yogurt
1 TBSP. Canola oil
¼ c. egg substitute

Mix all together. Pour into skillet and flip when the top starts to bubble. Raina points out: eating three of these healthy pancakes only equals 215 calories! These are also more "filling" than regular pancakes because of the whole-wheat flour added.

Raina Childers' Nutrient-Dense Banana Bread

½ c. Smart Balance margarine
½ c. Egg Beaters or Egg substitute
2 very ripe bananas
1 TSP. Vanilla extract
½ c. Splenda
½ c. regular sugar
1 cup All-purpose flour
1 cup Whole Wheat flour
1 tsp baking powder

Mix the two flours and baking powder in one bowl; mix the other ingredients in a separate bowl. Then combine.
Bake at 355 degrees in a regular size loaf pan for 45 minutes.
Raina's Healthy Tip: Pour batter into mini loaf pans. Bake at 355 degrees for 22 minutes. This way, you can take the mini loafs to work or pack into your children's lunches. They also freeze well.

Guilt Free Macaroni and Cheese
12 oz pasta shells, cooked according to package
2 cup 1% milk
2 Tbsp all-purpose flour
1/4 tsp salt
1/4 tsp pepper
6 oz grated extra sharp
   cheddar cheese
16 oz 1% cottage cheese
2 tsp Dijon mustard
1/4 cup grated fat free
   Parmesan cheese
1/4 Tbsp dried bread crumbs
Preheat oven to 375 degrees.  Coat a  9x 13" baking dish with nonstick cooking spray.  Combine 1/2 cup of milk and flour in a blender and whirl until well mixed.  Add salt, pepper and remaining 1 1/2 cups of milk.  Cook over medium heat, stirring often,  for 12 to 15 minutes or until slightly thickened.  Remove from the heat, and stir in the cheddar cheese. 
Puree the cottage cheese and mustard in a blender until smooth.  Gradually stir into the cheese sauce and drained pasta shells. Mix Parmesan Cheese and bread crumbs together and sprinkle evenly over pasta mixture.

Spinach Chicken Salad
2 tbsp olive oil
1 tbsp cider vinegar
1 tbsp chopped fresh parsley
1 tsp lemon juice
2 packages artificial
2 cups cooked rotini noodles
2 cups torn raw spinach
3/4 cup sliced celery
1/4 cup sliced green onions
1 cup cherry tomatoes
1 cup seedless grapes
1/2 cup raw snow peas
8 oz grilled chicken breast
Cook noodles according to package directions, but do not add salt to water.  Drain, rinse and cool.  Place all dressing ingredients in pint jar, close with lid and shake well.  Place torn fresh spinach in large salad bowl.  Add celery and green onions.  Cut cherry tomatoes into halves and add to salad. Wash grapes and snow peas and add to salad bowl.  Cut chicken into bite-sized pieces using separate cutting board.  Add to salad bowl.  Place drained and cooled pasta in salad bowl.  Shake dressing well and pour over salad.  Toss with salad tongs.
*** Spinach is an excellent source beta carotene and folate.  Raw vegetables are low in calories and high in fiber.  This is a colorful main dish salad that is low in sodium and high in nutrients.

Cashew Chicken
3/4 lb chicken breasts,
   skinless, boneless
2 tsp canola oil
1/2 lb mushrooms, sliced
2 stalks celery, chopped
1 small green pepper,
3 carrots, diced
1 small can
   waterchesnuts, drained
1 chicken bouillon cube
   dissolved in 1 cup water
1/3 cup cashew nuts
1/4 cup lite soy sauce
2 Tbsp cornstarch
1/2 tsp sugar
Mix together soy sauce, cornstarch, and sugar.  Set aside.  Slice chicken in 1/8 inch thick x 1 inch squares.  
Add oil to large skillet and stirfry chicken for 2 minutes.  Add mushrooms, celery, green  pepper, carrots and stirfry for 3-4 minutes or until vegetables are tender but crunchy. 
Add waterchesnuts and chicken broth.  Cover and simmer 2 minutes.  Stir in soy sauce mixture and cook until thickened, stirring constantly.  Simmer 1 minute, uncovered.  Sprinkle with cashew nuts.
Tip: Serve over 1/3 cup of brown rice.

Lemon Mousse Squares
1 cup graham
   cracker crumbs
2 tbsp reduced fat
   margarine, melted
2 tsp sugar
1/3 cup cold water
1 pkt unflavored gelatin
2 eggs, well beaten
1/2 cup lemon juice
1/4 cup sugar
2 tsp grated lemon peel
2 cups thawed frozen fat-free
   nondairy whipped topping
1 (8oz) container lemon
   flavored nonfat yogurt
Spray 9-inch square baking pan with nonstick cooking spray.  Stir together graham cracker crumbs, margarine and 2 tsp sugar in small bowl.  Press onto    bottom of pan with fork; set aside.  Combine cold water and gelatin in small microwave safe bowl; let stand 2 minutes.  Microwave at HIGH 40 seconds to     dissolve gelatin; set aside.  Combine eggs, lemon juice, sugar and lemon peel in top of double boiler.  Cook, stirring constantly, over boiling water, about 4 minutes or until thickened.  Remove from heat; stir in gelatin mixture.  Refrigerate about 25 minutes or until mixture is thoroughly cooled and begins to set.  Gently combine lemon gelatin mixture, whipped topping and lemon yogurt.  Pour into prepared crust.  Refrigerate 1 hour or until firm.
Tip: Could substitute lime for the lemon juice, peel and yogurt.

Hamburger Stroganoff
1 lb ground round, browned and drained
1 clove garlic, crushed
1 tsp salt substitute
16 oz. Egg noodles, prepared according to directions
1 can 95% fat free cream of mushroom soup
10 oz fat free sour cream
1/2 cup mushrooms
1 can (12 oz can) low salt, fat free beef broth
 Brown  ground round with garlic and salt    substitute. Mix browned beef with noodles. 
Add cream of mushroom soup, sour cream, mushrooms, and beef broth.
Cook 10 minutes until hot.

Walnut Apple Crisp
1/3 cup all purpose flour
1/2 cup packed brown sugar
1/3 cup regular rolled oats
1/4 tsp ground cinnamon
3 tbsp chilled margarine
2 tbsp chopped walnuts
7 cups peeled sliced apples
1/4 cup light pancake syrup
1/2 tsp ground cinnamon
Preheat oven to 375 degrees.  Lightly spoon flour into a dry measuring cup; level with knife. 
Combine flour, sugar, oats,  and 1/4 tsp cinnamon in a medium bowl; cut in margarine with a pastry blender.  Stri in walnuts. 
Combine apples, pancake syrup and 1/2 tsp cinnamon in a large bowl; toss well. 
Spoon apple mixture into an 8 inch square baking dish. 
Sprinkle with crumb mixture.  Bake at 375 degrees