Double Delicious (16 page)

Sarah, mother of Amanda (5):

My kids were drinking way too much juice and sweetened drinks. They found water “boring.” Now I freeze fruit juice in ice cube trays and add a few “juice cubes” to seltzer or water for a little sweetness. They love the taste and all the different-colored cubes.

Deirdre, mother of Nathan (3) and Jeremy (6):

I refuse to buy those sugar cereals my kids see (and subsequently want!) on TV. Instead, I allow them to add their own sugar to an unsweetened cereal. You’d be surprised at how little sugar is needed to add some sweetness, especially when compared to what goes into those on the supermarket shelves. A half-teaspoonful of sugar sprinkled on top will look and feel like a lot when kids get to spoon it on themselves.

Macaroni and Cheese

To me, there’s nothing more comforting or universally crowd-pleasing than mac and cheese. It’s a staple at our home year-round, and apparently at many other homes, too. So for all the readers of
Deceptively Delicious
that asked for another version, here it is!

QUICK!

Prep:

20 minutes

Total:
40 minutes

Yield:
Serves 8

• 1 pound whole-wheat pasta, such as elbows or shells
  
• Nonstick cooking spray
  
• 2 tablespoons trans-fat-free soft tub margarine spread
  
• 1½ tablespoons flour
  
• 2½ cups nonfat (skim) milk
  
• 1 cup shredded reduced-fat (2%) cheddar cheese
  
• 1 teaspoon salt
  
• ½ cup
  carrot
  or
  sweet potato puree
  
• ¼ cup whole-wheat breadcrumbs
  
• 2 tablespoons grated Parmesan
  

• 1.
  Bring a large pot of salted water to a boil. Add the pasta and cook according to package directions until al dente.
  
• 2.
  Preheat the oven to 375°F. Coat a 9 x 12-inch baking dish with cooking spray.
  
• 3.
  Heat the margarine in a heavy-bottomed saucepan. Whisk in the flour to combine. Slowly whisk in milk to prevent lumps from forming. Bring to a boil and cook until the mixture thickens slightly, about 5 minutes. Add the cheddar cheese, salt, and carrot puree. Whisk until smooth. Stir the cheese mixture into the pasta.
  
• 4.
  Transfer to a baking dish. Sprinkle the top with breadcrumbs and Parmesan. Bake until the macaroni and cheese is bubbly and the breadcrumbs begin to brown, 20 minutes.
  

Joy:

No powdered cheese sauce here! This recipe uses reduced-fat cheese, which provides a healthy dose of creamy calcium while cutting out some of the saturated fat.

With carrot puree:
Calories: 330, Carbohydrate: 53 g, Protein: 16 g, Total Fat: 7 g, Saturated Fat: 3 g, Sodium: 545 mg, Fiber: 6 g

With sweet potato puree:
Calories: 335, Carbohydrate: 55 g, Protein: 16 g, Total Fat: 7 g, Saturated Fat: 3 g, Sodium: 540 mg, Fiber: 6 g

Chicken Cannelloni

This quick and delicious meal looks like you spent hours slaving away, when in fact the prep takes no time at all.

QUICK!

Prep:

20 minutes

Total:
50 minutes

Yield:
Serves 4

• 8 whole-wheat lasagna sheets, (4 x 4 inches or 3 x 6 inches)
  
• Nonstick cooking spray
  
• 1 pound boneless, skinless chicken breasts, cooked and thinly shredded
  
• ¾ cup part-skim ricotta cheese
  
• ¾ cup
  cauliflower puree
  
• ¼ cup grated Parmesan
  
• 1 teaspoon garlic powder
  
• ¼ teaspoon salt
  
• 2 cups jarred tomato sauce
  
• 1 cup shredded part-skim mozzarella
  

• 1.
  Boil and salt the water for lasagna sheets. Cook, drain, and then place the lasagna in a bowl of cool water.
  
• 2.
  Preheat the oven to 350°F. Coat an 9 x 12-inch dish with cooking spray.
  
• 3.
  In a large bowl, mix the chicken, ricotta, cauliflower puree, Parmesan, garlic powder, and salt until the chicken is well coated.
  
• 4.
  Place 1 lasagna sheet on the cutting board. On the edge closest to you, spread out 4 cup of the filling so that it covers one third of the sheet. With your fingertips, roll the lasagna into a tube (lift the edge of the pasta with filling and roll). Transfer seam-side down to the baking dish. Repeat with the remaining sheets. Pour the sauce around the cannelloni but not on top. Sprinkle with mozzarella and bake, uncovered, 25 to 30 minutes.
  

Jessica:

This is a great meal to prepare the night before and bake the next day after work.

1 serving = 2 cannelloni
Calories: 510, Carbohydrate: 57 g, Protein: 47 g, Total Fat: 12 g, Saturated Fat: 6 g, Sodium: 850 mg, Fiber: 9 g

Ellen’s Baked Ziti

Growing up, my mom would prepare this dish at night after my sisters and I went to bed. The next day I would put it in the oven for her so dinner would be ready when she got home from work. Some steamed veggies and an easy salad are great on the side.

QUICK!

Prep:

20 minutes

Total:
45 minutes

Yield:
Serves 6

• 14 ounces whole-wheat ziti
  
• 2 cups jarred tomato sauce
  
• ½ cup
  carrot puree
  
• 1 cup part-skim ricotta cheese
  
• ½ cup cauliflower puree
  
• 2 large egg whites
  
• 1 cup shredded part-skim mozzarella
  
• 2 cloves garlic, finely chopped
  
• ¼ teaspoon pepper
  
• ¼ cup grated Parmesan
  

• 1.
  Preheat the oven to 450°F. Cook the pasta a few minutes less than the package instructions indicate so that it will still be firm when baked. Drain and set aside.
  
• 2.
  Pour the tomato sauce into a medium bowl. Add the carrot puree and mix until well combined.
  
• 3.
  In another small bowl, combine the ricotta, cauliflower puree, egg whites, ½ cup of the mozzarella, garlic, and pepper.
  
• 4.
  Spread about half of the tomato sauce onto the bottom of a glass pan or casserole dish. Then add a layer with half the pasta. Spoon the ricotta mixture on top and cover with the rest of the pasta. Top it off with remaining sauce. Then sprinkle with the Parmesan and remaining mozzarella. Bake for about 30 minutes, until the cheese starts to brown and the filling is hot. Or cover with aluminum foil, refrigerate, and bake the next day.
  

Shepherd:

I love when Grandma Ellen makes this for us.

Calories: 413, Carbohydrate: 66 g, Protein: 22 g, Total Fat: 8.5 g, Saturated Fat: 4.5 g, Sodium: 520 mg, Fiber: 2.5 g

Creamy Whole-Grain Risotto

Much easier than regular risotto because the creaminess of the puree means it doesn’t require constant stirring. It goes without saying that it’s also much lower in fat and calories.

QUICK!

Prep:
20 minutes

Total:
1 hour

Yield:
Serves 8

• 2 cups short-grain brown rice
  
• 2 tablespoons olive oil
  
• 1 large onion, chopped
  
• 4 cloves garlic, chopped
  
• 2 cups low-fat, reduced-sodium vegetable or chicken broth
  
• 1 cup
  cauliflower puree
  
• 1 cup
  carrot puree
  
• 1 sprig fresh basil
  
• ½ teaspoon salt
  
• ¼ teaspoon pepper
  
• 2 tablespoons trans-fat-free soft tub margarine spread
  
• ½ cup grated Parmesan