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Nutritious recipes that are light on fat, but not flavor

Alicia Colombo

For National Nutrition Month in March, Milestones features lighter recipes of wholesome favorites from the Academy of Nutrition and Dietetics. Enjoy!

Crustless Quiche

2 tsp. olive oil
½ cup onion, chopped
5 large eggs
½ cup low-fat milk, rice milk or soy milk
½ tsp. salt
1½ cups cauliflower or broccoli, chopped
½ cup low-fat cheddar cheese, shredded
1 tsp. paprika

Preheat oven to 375°F. Lightly oil an 8×8-inch casserole dish or 9-inch pie pan with olive oil. Spread onions evenly in the dish and place in the oven.

In a small bowl, beat eggs, salt and milk with a whisk.

Remove dish from oven. Spread cauliflower (or broccoli) and cheese evenly over the onions. Pour in the egg mixture. Sprinkle with paprika.

Bake for 30 minutes, until cauliflower is cooked and casserole is golden brown.

Vegetarian Taco Salad

This simple salad features the best parts of a taco — without the shell.

1 cup cilantro leaves, finely chopped
6 ozs. plain low-fat Greek yogurt
2 tbsp. lime juice
1 large head Romaine lettuce, chopped
2 medium tomatoes, chopped
1 avocado, chopped
1 jalapeño pepper (optional)
½ cup frozen corn, thawed
1 cup canned vegetarian refried beans

In a medium bowl, thoroughly mix half the cilantro, yogurt and lime juice with a pinch of salt and black pepper. Set aside.

Toss chopped lettuce, tomatoes and avocado with corn in a large serving dish. Create an open space in the center of the serving dish and place the refried beans. Place yogurt mixture over the refried beans. Sprinkle jalapeño over the refried beans and remaining cilantro over the entire salad.

Source: The Academy of Nutrition and Dietetics

Categories: Food Milestones eNews


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