Sweet and Hearty Beef Stew
from: Meal Makeover Moms
Makes 6 ServingsIngredients
- 8 ounces presliced mushrooms
- 2 pounds lean stew meat
- One 16-ounce bag baby carrots
- One 8-ounce can tomato sauce
- 1/3 cup pure maple syrup
- 2 tablespoons cider vinegar
- 1/2 teaspoon salt
- 1 cup frozen peas, thawed
- 3 tablespoons cornstarch
- 3 tablespoons cold water
- 6 whole wheat rolls
Directions
- Place the mushrooms in the bottom of a slow cooker. Top with the stew meat and carrots. Pour the tomato sauce, maple syrup, and vinegar over the top and sprinkle with the salt. Cover and cook on low for 6 to 7 hours.
- When done, whisk the cornstarch and water together in a small bowl until well blended; stir into the beef mixture along with the peas. Allow the mixture to thicken, 2 to 3 minutes. Serve with the whole wheat rolls.
Nutrition Information per Serving: 340 calories, 11g fat (4g saturated), 520mg sodium, 29g carbohydrate, 4g fiber, 32g protein, 220% vitamin A, 20% vitamin C, 30% iron
Teriyaki Salmon in Foil
from: Meal Makeover Moms
Makes 4 ServingsIngredients
- 1/4 cup reduced-sodium teriyaki sauce
- 1 tablespoon brown sugar
- 1 teaspoon toasted sesame oil
- 1 teaspoon minced fresh ginger or 1/4 teaspoon ground ginger
- 1 teaspoon cornstarch
- 1½ cups snow pea pods (about 4 ounces), trimmed
- 1 large carrot, cut into 2-inch long matchsticks (about 1 cup)
- Four 5-ounce skinless salmon fillets
- Kosher salt and freshly ground black pepper
- 1 tablespoon toasted sesame seeds, optional
Directions
- Preheat oven to 400°F. Cut four 14-inch square pieces of aluminum foil and set aside.
- Whisk together the teriyaki sauce, brown sugar, sesame oil, ginger, and cornstarch in a small bowl until well blended.
- Lay the snow peas and carrots in the center of each piece of foil. Lay the salmon on top and season with salt and pepper. Spoon the teriyaki mixture evenly over each salmon fillet. Seal each packet by bringing up the sides and folding the top edge over twice. Seal the edges in the same way.
- Place the packets on a baking sheet and bake until the fish is cooked through and the vegetables are crisp-tender, about 18 minutes. Open the packets (be careful of the steam!), place the salmon on individual plates and top with the vegetables and sauce. Top with toasted sesame seeds as desired.
Nutrition Information per Serving: 230 calories, 7g fat (1g saturated, 1.6g omega-3), 440mg sodium, 9g carbohydrate, 1g fiber, 33g protein, 60% vitamin A, 20% vitamin C, 10% iron
Tuscan Minestrone Soup
from: Meal Makeover Moms
Makes 6 Servings
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium zucchini (about 10 ounces), cut into 1/2-inch dice (2 cups)
- 1 medium summer squash (about 10 ounces), cut into 1/2-inch dice (2 cups)
- 1 large carrot, finely diced (about 3/4 cup)
- 1 small onion, finely diced (about 1/2 cup)
- 2 cloves garlic, minced
- 1 teaspoon dried Italian seasoning
- One 32-ounce carton all-natural chicken broth
- Two 8-ounce cans tomato sauce
- One 15 1/2-ounce can cannellini beans, drained and rinsed
- 1/2 cup dried whole wheat blend elbow pasta
- 3 sprigs fresh thyme
- Salt and freshly ground black pepper
- 1/3 cup grated Parmesan cheese
- 1/3 cup loosely packed fresh basil, cut into strips
Directions
- Heat the oil in a Dutch oven or large saucepan over medium-high heat. Add the zucchini, summer squash, carrot, onion, garlic, and Italian seasoning and cook, stirring frequently until the vegetables start to soften, about 10 minutes.
- Stir in the broth and tomato sauce, cover, and bring to a boil. Add the beans, pasta, and thyme and cook, uncovered, at a low boil until the pasta is done, about 10 minutes.
- Remove the thyme sprigs, and season with salt and pepper to taste. Serve in individual bowls and top with the Parmesan cheese and basil.
Nutrition Information per Serving: 190 calories, 7g fat (1g saturated), 630mg sodium, 25g carbohydrate, 6g fiber, 9g protein, 60% vitamin A, 70% vitamin C, 15% calcium
Cheese Ravioli with Pumpkin Sauce
Makes 6 ServingsIngredients
- One 15-ounce can pure pumpkin
- 2 cups all-natural chicken broth
- 3 tablespoons brown sugar
- 1 tablespoon butter
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- One 30-ounce bag frozen cheese ravioli
- 1/4 cup reduced-fat sour cream, optional
- 1/4 cup grated Parmesan cheese
Directions
- Place a large saucepan of water over high heat. Cover and bring to a boil.
- While the water is coming to a boil, combine the pumpkin, broth, sugar, butter, garlic powder, ginger, cinnamon and nutmeg in a medium saucepan and stir to combine. Place over medium heat and bring to a simmer, stirring occasionally, until the butter melts and the mixture is heated through, about 10 minutes.
- When the water comes to a boil, add the ravioli and cook according to package directions. Drain and set aside.
- Just before serving, stir the sour cream into the pumpkin mixture as desired. Serve the ravioli on individual plates, top with pumpkin sauce and sprinkle with Parmesan cheese.
Nutrition Information per Serving: 370 calories, 9g fat (5g saturated), 620mg sodium, 49g carbohydrate, 4g fiber, 12g protein, 230% vitamin A, 10% vitamin C, 15% calcium, 10% iron
*Recipe from The Moms’ Guide to Meal Makeovers
Scoop-It-Up Tuna Salad
Makes 2 ServingsIngredients
- One 6-ounce can solid white or light tuna in water, drained and flaked
- 1 small carrot, shredded (about 1/2 cup)
- 3 to 4 tablespoons light canola mayonnaise
- Salt and freshly ground black pepper
- Scoopers: Baked tortilla chips, cucumber wheels, mini whole wheat pitas, whole grain crackers
Directions
- Combine the tuna, carrot, mayonnaise, and salt and pepper to taste in a medium bowl and mix well. To pack for a school lunch, place the tuna salad in a plastic container with a tight-fitting lid. Pack “scoopers” in separate containers.
Nutrition Information per Serving: 200 calories, 9g fat (0.5g saturated, 1.5g omega-3), 530g sodium, 6g carbohydrate, 1g fiber, 20g protein, 90% vitamin A
- from: Meal Makeover Moms
Makes 4 Servings
Ingredients
- 1/4 cup reduced-sodium teriyaki sauce
- 1 tablespoon brown sugar
- 1 teaspoon toasted sesame oil
- 1 teaspoon minced fresh ginger or 1/4 teaspoon ground ginger
- 1 teaspoon cornstarch
- 1½ cups snow pea pods (about 4 ounces), trimmed
- 1 large carrot, cut into 2-inch long matchsticks (about 1 cup)
- Four 5-ounce skinless salmon fillets
- Kosher salt and freshly ground black pepper
- 1 tablespoon toasted sesame seeds, optional
Directions
- Preheat oven to 400°F. Cut four 14-inch square pieces of aluminum foil and set aside.
- Whisk together the teriyaki sauce, brown sugar, sesame oil, ginger, and cornstarch in a small bowl until well blended.
- Lay the snow peas and carrots in the center of each piece of foil. Lay the salmon on top and season with salt and pepper. Spoon the teriyaki mixture evenly over each salmon fillet. Seal each packet by bringing up the sides and folding the top edge over twice. Seal the edges in the same way.
- Place the packets on a baking sheet and bake until the fish is cooked through and the vegetables are crisp-tender, about 18 minutes. Open the packets (be careful of the steam!), place the salmon on individual plates and top with the vegetables and sauce. Top with toasted sesame seeds as desired.
Nutrition Information per Serving: 230 calories, 7g fat (1g saturated, 1.6g omega-3), 440mg sodium, 9g carbohydrate, 1g fiber, 33g protein, 60% vitamin A, 20% vitamin C, 10% iron
Tuscan Minestrone Soup
from: Meal Makeover Moms
Makes 6 Servings
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium zucchini (about 10 ounces), cut into 1/2-inch dice (2 cups)
- 1 medium summer squash (about 10 ounces), cut into 1/2-inch dice (2 cups)
- 1 large carrot, finely diced (about 3/4 cup)
- 1 small onion, finely diced (about 1/2 cup)
- 2 cloves garlic, minced
- 1 teaspoon dried Italian seasoning
- One 32-ounce carton all-natural chicken broth
- Two 8-ounce cans tomato sauce
- One 15 1/2-ounce can cannellini beans, drained and rinsed
- 1/2 cup dried whole wheat blend elbow pasta
- 3 sprigs fresh thyme
- Salt and freshly ground black pepper
- 1/3 cup grated Parmesan cheese
- 1/3 cup loosely packed fresh basil, cut into strips
Directions
- Heat the oil in a Dutch oven or large saucepan over medium-high heat. Add the zucchini, summer squash, carrot, onion, garlic, and Italian seasoning and cook, stirring frequently until the vegetables start to soften, about 10 minutes.
- Stir in the broth and tomato sauce, cover, and bring to a boil. Add the beans, pasta, and thyme and cook, uncovered, at a low boil until the pasta is done, about 10 minutes.
- Remove the thyme sprigs, and season with salt and pepper to taste. Serve in individual bowls and top with the Parmesan cheese and basil.
Nutrition Information per Serving: 190 calories, 7g fat (1g saturated), 630mg sodium, 25g carbohydrate, 6g fiber, 9g protein, 60% vitamin A, 70% vitamin C, 15% calcium
Cheese Ravioli with Pumpkin Sauce
Makes 6 ServingsIngredients
- One 15-ounce can pure pumpkin
- 2 cups all-natural chicken broth
- 3 tablespoons brown sugar
- 1 tablespoon butter
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- One 30-ounce bag frozen cheese ravioli
- 1/4 cup reduced-fat sour cream, optional
- 1/4 cup grated Parmesan cheese
Directions
- Place a large saucepan of water over high heat. Cover and bring to a boil.
- While the water is coming to a boil, combine the pumpkin, broth, sugar, butter, garlic powder, ginger, cinnamon and nutmeg in a medium saucepan and stir to combine. Place over medium heat and bring to a simmer, stirring occasionally, until the butter melts and the mixture is heated through, about 10 minutes.
- When the water comes to a boil, add the ravioli and cook according to package directions. Drain and set aside.
- Just before serving, stir the sour cream into the pumpkin mixture as desired. Serve the ravioli on individual plates, top with pumpkin sauce and sprinkle with Parmesan cheese.
Nutrition Information per Serving: 370 calories, 9g fat (5g saturated), 620mg sodium, 49g carbohydrate, 4g fiber, 12g protein, 230% vitamin A, 10% vitamin C, 15% calcium, 10% iron
*Recipe from The Moms’ Guide to Meal Makeovers
Scoop-It-Up Tuna Salad
Makes 2 ServingsIngredients
- One 6-ounce can solid white or light tuna in water, drained and flaked
- 1 small carrot, shredded (about 1/2 cup)
- 3 to 4 tablespoons light canola mayonnaise
- Salt and freshly ground black pepper
- Scoopers: Baked tortilla chips, cucumber wheels, mini whole wheat pitas, whole grain crackers
Directions
- Combine the tuna, carrot, mayonnaise, and salt and pepper to taste in a medium bowl and mix well. To pack for a school lunch, place the tuna salad in a plastic container with a tight-fitting lid. Pack “scoopers” in separate containers.
Nutrition Information per Serving: 200 calories, 9g fat (0.5g saturated, 1.5g omega-3), 530g sodium, 6g carbohydrate, 1g fiber, 20g protein, 90% vitamin A
- from: Meal Makeover Moms
Makes 6 ServingsIngredients
- 2 tablespoons extra virgin olive oil
- 1 medium zucchini (about 10 ounces), cut into 1/2-inch dice (2 cups)
- 1 medium summer squash (about 10 ounces), cut into 1/2-inch dice (2 cups)
- 1 large carrot, finely diced (about 3/4 cup)
- 1 small onion, finely diced (about 1/2 cup)
- 2 cloves garlic, minced
- 1 teaspoon dried Italian seasoning
- One 32-ounce carton all-natural chicken broth
- Two 8-ounce cans tomato sauce
- One 15 1/2-ounce can cannellini beans, drained and rinsed
- 1/2 cup dried whole wheat blend elbow pasta
- 3 sprigs fresh thyme
- Salt and freshly ground black pepper
- 1/3 cup grated Parmesan cheese
- 1/3 cup loosely packed fresh basil, cut into strips
Directions
- Heat the oil in a Dutch oven or large saucepan over medium-high heat. Add the zucchini, summer squash, carrot, onion, garlic, and Italian seasoning and cook, stirring frequently until the vegetables start to soften, about 10 minutes.
- Stir in the broth and tomato sauce, cover, and bring to a boil. Add the beans, pasta, and thyme and cook, uncovered, at a low boil until the pasta is done, about 10 minutes.
- Remove the thyme sprigs, and season with salt and pepper to taste. Serve in individual bowls and top with the Parmesan cheese and basil.
Nutrition Information per Serving: 190 calories, 7g fat (1g saturated), 630mg sodium, 25g carbohydrate, 6g fiber, 9g protein, 60% vitamin A, 70% vitamin C, 15% calcium
Cheese Ravioli with Pumpkin Sauce
Makes 6 Servings
Ingredients
- One 15-ounce can pure pumpkin
- 2 cups all-natural chicken broth
- 3 tablespoons brown sugar
- 1 tablespoon butter
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- One 30-ounce bag frozen cheese ravioli
- 1/4 cup reduced-fat sour cream, optional
- 1/4 cup grated Parmesan cheese
Directions
- Place a large saucepan of water over high heat. Cover and bring to a boil.
- While the water is coming to a boil, combine the pumpkin, broth, sugar, butter, garlic powder, ginger, cinnamon and nutmeg in a medium saucepan and stir to combine. Place over medium heat and bring to a simmer, stirring occasionally, until the butter melts and the mixture is heated through, about 10 minutes.
- When the water comes to a boil, add the ravioli and cook according to package directions. Drain and set aside.
- Just before serving, stir the sour cream into the pumpkin mixture as desired. Serve the ravioli on individual plates, top with pumpkin sauce and sprinkle with Parmesan cheese.
Nutrition Information per Serving: 370 calories, 9g fat (5g saturated), 620mg sodium, 49g carbohydrate, 4g fiber, 12g protein, 230% vitamin A, 10% vitamin C, 15% calcium, 10% iron
*Recipe from The Moms’ Guide to Meal Makeovers
Scoop-It-Up Tuna Salad
Makes 2 Servings
Ingredients
- One 6-ounce can solid white or light tuna in water, drained and flaked
- 1 small carrot, shredded (about 1/2 cup)
- 3 to 4 tablespoons light canola mayonnaise
- Salt and freshly ground black pepper
- Scoopers: Baked tortilla chips, cucumber wheels, mini whole wheat pitas, whole grain crackers
Directions
- Combine the tuna, carrot, mayonnaise, and salt and pepper to taste in a medium bowl and mix well. To pack for a school lunch, place the tuna salad in a plastic container with a tight-fitting lid. Pack “scoopers” in separate containers.
