Baked rice and squash au gratin makes a delicious and filling side dish
BAKED SQUASH AND RICE AU GRATIN
Servings: 10
Preparation time: less than 15 minutes Cooking time: about 30 minutes
INGREDIENTS
1 cup chopped onion
4 cups sliced yellow squash
4 cups sliced zucchini
1/4 cup unsalted chicken broth
2 cups hot cooked rice
4 ounces shredded 50% light cheddar cheese
1 cup reduced-fat sour cream
1/4 cup freshly grated parmesan cheese, divided 1/4 cup Italian-seasoned bread crumbs 1 teaspoon coarse salt
1/4 teaspoon pepper
2 lightly beaten eggs
Coat a 9-by-13-inch baking dish with cooking spray. In a large bowl, microwave onion on high (100% power) 2 minutes or until softened; drain. Add yellow squash and zucchini to onion and microwave on high 10 minutes or until softened; drain. Combine squash mixture and broth; lightly mash with forks or a potato masher. Combine mashed vegetables, rice, cheddar cheese, sour cream, 2 tablespoons parmesan cheese, bread crumbs, salt, pepper and eggs; stir gently to mix. Spoon into baking dish; sprinkle with remaining parmesan cheese. Cover and microwave 12 to 15 minutes or until bubbly. Heat broiler; broil 2 minutes or until lightly browned.
Per serving: 163 calories, 9 grams protein, 7 grams fat (37% calories from fat), 3.9 grams saturated fat, 18 grams carbohydrate, 57 milligrams cholesterol, 378 milligrams sodium, 1 gram fiber.
Carb choices: 1.
COUSCOUS WITH CHICKEN AND ARTICHOKES
Servings: 6
Preparation time: 15 minutes Cooking time: less than 5 minutes, plus the couscous
Standing time: 15 minutes
INGREDIENTS
2 cups water
1/2 cup sun-dried tomatoes
1 (14-ounce) can unsalted chicken broth 1 cup couscous
2 to 3 cups cooked chicken
1/2 cup crumbled Greek feta cheese with basil and tomatoes
1 cup chopped fresh flatleaf parsley 2 (6-ounce) jars marinated artichoke hearts with liquid
1/4 teaspoon freshly ground pepper Combine water and tomatoes; cover and microwave on high (100% power) for 3 minutes or until water boils; let stand 10 minutes or until softened. Drain, chop tomatoes and set aside. In a large saucepan, bring broth to a boil. Remove from heat and stir in couscous; cover and let stand 5 minutes. Fluff with fork and transfer into large serving bowl. Add tomatoes, warmed chicken, feta cheese, parsley, artichokes with liquid and pepper. Toss to mix and serve.
Per serving: 284 calories, 21 grams protein, 9 grams fat (28% calories from fat), 2.2 grams saturated fat, 31 grams carbohydrate, 47 milligrams cholesterol, 327 milligrams sodium, 4 grams fiber.
Carb choices: 2.
FRESH MANGO SHORTCAKE
Servings: 4
Preparation time: 10 minutes Cooking time: 12 to 15 minutes
INGREDIENTS
1 cup orange juice
1/4 cup sugar
1 teaspoon lemon zest (yellow part only) 1 ripe mango
4 slices pound cake (1/2 inch thick), thawed if frozen
1 pint vanilla ice cream
1/4 cup chopped macadamia nuts or almonds
Fresh mint leaves
In small saucepan, heat juice, sugar and lemon zest on medium until boiling. Reduce heat; simmer 12 to 15 minutes or until thickened and syrupy. On a cutting board, hold mango with one of the narrower sides facing up. Starting 1/4 inch from stem, slice along each side of the pit to cut off the “cheeks.” Peel the center section of mango; cut off remaining fruit and dice. Stir diced mango into the syrup; set aside. With a knife or large spoon, carve out the flesh from cheeks in a single piece, cutting as close to the skin as possible. Thinly slice each cheek; cut slices in half.
To assemble dessert: Cut cake slices in halves diagonally. On each plate, place 1 cake triangle; top with 1 scoop of ice cream. Place second cake triangle on plate, leaning against the ice cream. Spoon about 1/4 cup of sauce over ice cream; sprinkle with nuts. Garnish with mango slices and mint.
Per serving: 436 calories, 6 grams protein, 20 grams fat (40% calories from fat), 8.9 grams saturated fat, 61 grams carbohydrate, 70 milligrams cholesterol, 137 milligrams sodium, 3 grams fiber.