Under 300 Calories - Asparagus-and-Ham Casserole

Ingredients:

• 1 (1-ounce) slice white bread $
• 3 3/4 cups uncooked extra-broad egg noodles $
• 2 1/2 cups (1 1/2-inch) sliced asparagus
• 1/4 cup all-purpose flour $
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 cup whole milk
• 1 cup fat-free, less-sodium chicken broth
• 1 tablespoon butter
• 3/4 cup finely chopped onion $
• 1 tablespoon fresh lemon juice
• 1 1/2 cups (1/2-inch) cubed ham (about 8 ounces) $
• 1/4 cup chopped fresh flat-leaf parsley
• 2 tablespoons grated fresh Parmesan cheese

Instructions:

Preheat oven to 450°.

Place bread in a food processor, and pulse 10 times or until coarse crumbs form to measure 1/2 cup.

Cook pasta in boiling water 7 minutes, omitting salt and fat. Add asparagus; cook 1 minute. Drain.

Lightly spoon the flour into a dry measuring cup, and level with a knife. Place flour, thyme, salt, and pepper in medium bowl; gradually add milk and broth, stirring with a whisk until well-blended. Melt the butter in a medium saucepan over medium-high heat. Add the onion; saute 4 minutes. Add milk mixture; cook until thick (about 4 minutes), stirring constantly. Remove from heat, and stir in juice. Combine the pasta mixture, milk mixture, ham, and parsley in large bowl; spoon into a 2-quart casserole. Sprinkle with breadcrumbs and cheese.

Bake at 450° for 10 minutes or until filling is bubbly and topping is golden.

Frozen Nutty Banana Nibblers

Ingredients:

• 5 medium ripe bananas
• 1 tbsp. all natural creamy peanut butter
• 2 oz. nonfat vanilla Greek yogurt

Instructions:

Peel one banana and mash it with the peanut butter and yogurt. Set aside.

Peel the other four bananas. Slice into half-inch thick slices. Smear the banana, peanut butter, and yogurt mixture on half the banana slices and top with the other halves, making banana sandwiches. Place on a wooden cutting board or a plate and freeze for at least two hours.

Makes four servings (about seven pieces).

Healthy Mocha Pudding Cake

Ingredients:

• Cooking spray
• 1 egg
• 1 1∕2 teaspoons butter, melted
• 1/4 teaspoon lowfat milk
• 1/2 cup flour
• 1/2 cup plus 2 tablespoons dark brown sugar, divided
• 5 tablespoons unsweetened cocoa powder, divided
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1 1/2 teaspoons instant espresso
• 1/2 cup boiling water
• 1/2 cup vanilla frozen yogurt
• 1/2 cup fresh raspberries

Instructions:

1. Preheat oven to 350 degrees. Spray four 1/2-cup custard cups with cooking spray. 
2. In a bowl, whisk together egg, cooled melted butter, and milk. In another bowl, combine flour, 1/2 cup brown sugar, 3 tablespoons cocoa, baking powder, and salt. 
3. Make a well in center of flour mixture and pour in egg mixture. Stir until just combined and flour is no longer visible. Evenly divide batter into prepared custard cups. 
4. In a small bowl, combine espresso and remaining 2 tablespoons each brown sugar and cocoa. Add boiling water and stir until all ingredients have dissolved. Evenly pour hot espresso mixture over batter (about 3 tablespoons per cup). Place cups on a cookie sheet and bake for 20 to 25 minutes or until espresso is just absorbed and cakes are set. 
5. Remove from oven and set on a rack to cool for about 15 to 30 minutes. Top each pudding cake with a spoonful of frozen yogurt and raspberries.

Crispy Quinoa Bites

Ingredients

• ½ cup uncooked quinoa
• ½ cup uncooked black rice
• 2 large eggs
• 1 cup Vidalia onions, finely chopped
• 1 cup dairy-free shredded mozzarella cheese
• 3 garlic cloves, minced
• ½ cup fresh basil, finely chopped
• ⅓ cup grape tomatoes, diced
• ½ tsp. sea salt
• ½ tsp. freshly ground pepper
• 1 tsp. chili powder
• 2 chives, finely chopped, for garnish
• 2 cups of homemade tomato sauce, for serving

Instructions

1. Cook quinoa and rice according to package directions. Prepare muffin pan with nonstick baking spray.
2. Preheat oven to 350 degrees F.
3. In a large bowl, combine cooked quinoa and rice with remaining ingredients, except chives and pasta sauce; mix well to combine.
4. Transfer quinoa and rice mixture to prepared muffin pan. Using a tablespoon, fill each muffin cup to the top, then using a spatula, press down on the mixture to create a flat surface.
5. Bake for 20 minutes or until golden brown. Remove from oven; set aside to cool for 15 minutes. Using a teaspoon, gently remove rice and quinoa snacks from the muffin cups.
6. Transfer to a serving platter; serve with a sprinkle of fresh chives and a side of tomato sauce for dipping.

Pineapple Avocado Smoothies

This quick smoothie could not be easier. With just two ingredients (not counting the ice) it takes two minutes to whiz up in the blender, and its pale green hue makes it perfect for St. Patrick’s day. With the fiber and other nutrients that come from the whole fruit, and heart-healthy fats provided by a fresh, ripe avocado, it makes a great breakfast, lunch or after-school treat, and a creamy, sweet-tart alternative to green beer for the kids (and grown-ups).



Pineapple Avocado Smoothies


Ingredients:

• 1 fully ripened avocado from Mexico, halved, pitted, peeled and diced
• 1 20-ounce can pineapple chunks in juice
• 2 cups ice

Instructions:

In blender container, combine avocado, pineapple plus its juice and ice; whirl until smooth.

Add sweetener of choice if desired. Serves 4.

Healthy Carrot Cake Cupcakes

Ingredients:

• 2 c whole-wheat pastry flour
• 1 c all-purpose flour
• 2 tsp baking soda
• 1 1/2 tsp ground cinnamon
• 1 tsp ground ginger
• 1/2 tsp ground nutmeg
• 1/2 tsp kosher salt
• 1 c lightly packed brown sugar
• 1/4 c canola oil
• 2 large eggs
• 1/2 c plain yogurt
• 1 lb carrots, grated
• 1/2 c golden raisins
• 4 oz light cream cheese, at room temperature
• 1 c confectioners' sugar
• 1/4 c chopped walnuts (optional)

Instructions:

1. Preheat oven to 350°F. In a medium bowl, sift together the flours, baking soda, cinnamon, ginger, nutmeg, and salt. Set aside.

2. With an electric mixer, beat brown sugar and canola oil for 5 minutes. Add eggs, one at a time. Stir in yogurt, carrots, and raisins. Mix in the flour mixture until just combined.

3. Spoon batter into paper-lined muffin tins. Bake for 20 minutes or until a toothpick comes out clean. Let cool completely on a wire rack.

4. Using an electric mixer, whip cream cheese and sugar. Spread over each cupcake. Top with walnuts, if desired.


Makes 18. Per cupcake: 220 cal, 5 g fat (0.5 sat fat), 41 g carbs, 3 g fiber, 260 mg sodium, 5 g protein

Zucchini Cakes

Ingredients:

• 1 large zucchini, grated
• 1 large egg
• 1 c. panko bread crumbs
• Salt and pepper to taste
• 1 tbsp. Adobo spices
• 1/2 c. Parmesan cheese, grated

Instructions:

Remove excess liquid from freshly grated zucchini by placing them between paper towels and squeezing. In a large bowl, combine all the ingredients. Mix thoroughly. Heat a large pan on medium, and spray with Pam. Shape spoonfuls of the zucchini batter into 2-in. (diameter) patties, and drop onto the sizzling pan. Cook each side for about a minute and a half, or until the outside is golden brown. Finish the cakes off in the oven. Stick them on a baking pan and broil them for 1-2 minutes. Serve hot, alone or with ranch dressing.

Makes about 12 cakes.