Taste of Home Healthy Cooking - Crab-Stuffed Filet Mignon

From the December/January 2010 Issue

1/2 cup lump crabmeat, drained
2 Tbsp. Parmesan cheese
1 Tbsp. chopped green onion
1 tsp. butter, melted
2 beef tenderloin steaks (6 oz. each)
1/4 tsp. salt
1/8 tsp. pepper

1. In a small bowl, combine the crabmeat, cheese, onion and butter. Sprinkle steaks with salt & pepper. Cut a horizontal slit through each steak to within 1/2 inch of the opposite side, forming a pocket. Fill with 1/2 cup crab mixture. Secure with kitchen string if necessary.

2. Broil 4 inch from the heat for 7-9 min on each side or until meat reaches desired doneness (for medium rare, a meat thermometer should read 145; medium, 160; well-done, 170). Let stand for 5 min before serving.

Taste of Home Healthy Cooking - Apple Walnut Pancakes

Apple Walnut Pancakes
from the December/January 2010 issue

1 cup all-purpose flour
1 cup whole wheat flour
1 Tbsp. brown sugar
2 tsp. baking powder
1 tsp. salt
2 egg whites
1 egg, slightly beaten
2 cups fat-free milk
2 Tbsp. canola oil
1 medium apple, peeled & chopped
1/2 chopped walnuts (pecans work great too!)

*I also added 1 tsp. cinnamon to the batter. I would also recommend adding about 1 tsp. vanilla as well*

1. In a large bowl, combine the flours, brown sugar, baking powder and salt. Combine the egg whites, egg, milk & oil; add to dry ingredients, just until moistened. Fold in apples and nuts.

2. Pour batter by 1/4 cupfuls onto a hot griddle coated with cooking spray; turn when bubbles form on top. Cook until second side is golden brown. Serve with syrup.

Taste of Home Healthy Cooking - Meat Loaf from the Slow Cooker

Meat Loaf from the Slow Cooker
from the Feb/March 2009 Issue

1/2 cup tomato sauce
1/2 cup egg substitute
1/4 cup ketchup
1 tsp Worcestershire sauce
1 small onion, chopped (about 1/2 cup)
1/3 cup crushed saltines (about 10 crackers)
3/4 tsp minced garlic
1/2 tsp seasoned salt
1/8 tsp seasoned pepper (or just regular pepper)
1 1/2 lbs. lean ground beef
1/2 lb. reduced-fat bulk pork sausage

SAUCE:
1/2 cup ketchup
3 Tbsp brown sugar (or 1 1/2 Tbsp of brown sugar splenda)
3/4 tsp. ground mustard
1/4 tsp. ground nutmeg

1. Cut three long narrow strips of heavy duty foil; crisscross so they resemble spokes of a wheel. Place strips on the bottom and up the sides of a 4- or 5- quart slow cooker. Coat strips with cooking spray. (If you don't want to mess with this, just spray the bottom of your slow cooker with spray, and serve the meatloaf right from the slow cooker. This step is just to allow you to be able to lift the entire meatloaf out of the slow cooker.)

2. In a large bowl, combine the first nine ingredients. Crumble beef and sausage over mixture and mix well (mixture will be moist). Shape into a loaf. Place meat loaf in the center of the strips.

3. In a small bowl, combine sauce ingredients. Spoon over meat loaf. Cover and cook on low 3-4 hours or until a meat thermometer reads 160 degrees. Using foil strips as handles, remove the meat loaf to a platter.

Taste of Home Healthy Cooking - Most Egg-cellent Breakfast Strata

Most Egg-Cellent Breakfast Strata
From the Aug/Sept 2009 issue

3 cups low-fat, herb-seasoned croutons
8 oz Italian turkey sausage links
1 cup diced zucchini
1/2 cup minced onions
1/2 cup diced red bell pepper
1 cup packed shredded light sharp cheddar cheese
8 eggs
1 cup evaporated 2% milk
1/4 tsp each salt and freshly ground black pepper

1. Spray an 11x7 (a 9x13 works too) casserole dish with cooking spray. Spread croutons evenly in botton of dish. Set aside.

2. Spray a medium, non-stick skillet with cooking spray. Remove and discard casing from sausage. Break or cut sausage into small pieces and add to skillet. Cook over medium-high heat until no longer pink, breaking up any large pieces. Add zucchini, onions and red pepper. Reduce heat to medium. Cook and stir for about 3 more minutes, until vegetables begin to soften.

3. To assemble strata, spoon sausage mixture evenly over croutons. Top with shredded cheese. Whisk together eggs, milk, salt & pepper in a medium bowl. Pour egg mixture evenly over sausage and vegetables. Let strata stand for 15 minutes while you preheat the oven to 350 degrees.

4. Bake, uncovered, for 30-35 min, until eggs are completely set. Let stand 5 minutes before serving.

MAKE-AHEAD TIP: Assemble strata as directed, then cover tightly with plastic wrap and refrigerate overnight. Uncover and bake chilled strata at 350 degrees for 40 min. Try chopped asparagus as a tasty substitution for the zucchini.

Taste of Home Healthy Cooking - Balsamic-Glazed Salmon w/ Grecian Garden Salad

From the Aug/Sept 2009 issue

Balsamic-Glazed Salmon

4 garlic cloves, minced
1 tsp. olive oil
1/3 cup balsamic vinegar
4 tsp. Dijion mustard
1 Tbsp. white wine or water
1 Tbsp. honey
1/4 tsp. salt
1/4 tsp. pepper
6 salmon fillets (4 oz. each) *I bought 1 pound & it was plenty for 2 people*
1 Tbsp. minced fresh oregano or 1 tsp. dried oregano

1. Line a 15 x 10 x 1 inch baking pan with foil; coat foil with cooking spray. Set aside.

2. In a small saucepan, saute garlic in oil until tender. Stir in the vinegar, mustard, wine, honey, salt & pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 3-5 minutes or until slightly thickened. Set aside 2 Tbsp. for basting.

3. Place fillets on prepared pan. Brush with sauce and sprinkle with oregano. Bake, uncovered, at 425 degrees for 15-18 min or until salmon flakes easily with a fork. Brush withi reserved sauce before serving.

Grecian Garden Salad

1 1/2 cupes cut fresh asparagus (1-in pieces)
3 medium tomatoes, seeded and chopped
2 Tbsp balsamic vinegar
4 1/2 tsp. minced fresh basil or 1 1/2 tsp. dried basil
1 Tbsp. olive oil
1 tsp. salt
1/2 tsp. pepper
1 cup (4 oz) crumbled feta cheese

1. In a large saucepan, bring 3 cups water to a boil. Add asparagus; cover and boil for 3 minutes. Drain and immediately place asparagus in ice water. Drain and pat dry. Transfer to a serving bowl. Stir in the tomatoes.

2. In a small bowl, whisk the vinegar, basil, oil, salt and pepper. Drizzle over vegetables; toss to coat. Cover and refrigerate for at least an hour. Just before serving, stir in cheese.

Taste of Home Healthy Cooking - Crunchy Apple Salad

Crunchy Apple Salad
Taste of Home Healthy Cooking, Aug/Sept 2009

6 Tbsp. fat-free, sugar-free vanilla yogurt (just fat-free works fine too)
6 Tbsp. reduced-fat whipped topping
1/4 tsp. plus 1/8 tsp. ground cinnamon, divided
2 medium red apples, chopped
1 large Granny Smith apple, chopped
1/4 cup dried cranberries
2 Tbsp. chopped walnuts

In a large bowl, combine the yogurt, whipped topping and 1/4 tsp. cinnamon. Add apples and cranberries; toss to coat. Refrigerate until serving. Sprinkle with walnuts and remaining cinnamon before serving.

Nutrition facts: 3/4 cup equals 109 calories, 3 g fat, trace cholesterol, 12 mg sodium, 22 g carbohydrate, 3 g fiber, 2 g protein