Hibbing Healthy Lifestyles Coalition - Recipe

WONDERFUL STUFFED POTATOES

Baked potatoes stuffed with seasoned, low-fat cottage cheese are a lavish low-fat, low- cholesterol, low-sodium treat.

4 medium baking potatoes
3/4 C low-fat (1%) cottage cheese
1/4 C low-fat (1%) milk
2 Tbsp soft margarine
1 tsp dill weed
3/4 tsp herb seasoning
4-6 drops hot pepper sauce
2 tsp grated parmesan cheese

Prick potatoes with fork. Bake at 425º F for 60 minutes or until fork is easily inserted.
Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.
Mix in by hand remaining ingredients except parmesan cheese. Spoon mixture into potato shells.
Sprinkle top with 1/4 tsp parmesan cheese.
Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.

Yield: 8 servings--Serving Size: 1/2 potato each

Each serving provides:
Calories: 113
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 1 mg
Sodium: 136 mg

Hibbing Healthy Lifestyles Coalition - Recipe

SMOTHERED GREENS

Use a small amount of skinless smoked turkey breast instead of fatback to lower the fat content but keep the taste.

3 cups water
1/4 lb smoked turkey breast, skinless
1 Tbsp hot pepper, freshly chopped
1/4 tsp cayenne pepper
1/4 tsp cloves, ground
2 cloves garlic, crushed
1/2 tsp thyme
1 stalk scallion, chopped
1 tsp ginger, ground
1/4 cup onion, chopped
2 lbs greens (mustard, turnip, collard, kale, or mixture)


Place all ingredients except greens into large saucepan and bring to a boil.
Prepare greens by washing thoroughly and removing stems.
Tear or slice leaves into bite-size pieces.
Add greens to turkey stock.
Cook 20 to 30 minutes until tender.

Makes 5 servings--Serving size: 1 cup

Calories 80
Fat 2 g
Saturated fat less than 1 g
Cholesterol 16 mg
Sodium 378 mg

Hibbing Healthy Lifestyles Coalition - Recipe

Vegetarian Spaghetti Sauce

2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cup zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste
2 medium tomatoes, chopped
1 cup water

In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

Yield: 6 servings--Serving Size: 3/4 cup

Each serving provides:
Calories: 102
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 459 mg