Eating Healthy: MetroWest Meals

THE HEALTHY FAMILY TABLE

Check out the new partnership between the MetroWest Community Health Care Foundation, Framingham State College and the MetroWest Daily News! Healthy Family Table recipes will be featured in the paper's Food Section every month and posted on this site.

Veggie Packed Mac N' Cheese

by Juliana Luciani

Student Dietician, Framingham State College

December 2007

Ingredients:

  • 1 pound rotini or large elbow pasta
  • 3 cups mixed vegetables (broccoli and summer squash work well)
  • 2 tablespoons light margarine
  • 2 tablespoons flour
  • 1 1/2 cups nonfat milk
  • 1/2 pound thinly sliced, reduced-fat American cheese
  • 1/4 cup plain or seasoned bread crumbs
  • salt and pepper to taste
  • Parmesan cheese to taste

Directions:

  1. Preheat the oven to 350 F.
  2. Bring 6 quarts of water to a boil, add pasta.
  3. Wash and chop vegetables into medium sized pieces, add to boiling water 5 minutes before pasta is fully cooked.
  4. Break chees slices into fours and set aside. Great job for kids!
  5. Prepare cheese sauce: Melt margarine over low heat; add flour and stir (mixture will be lumpy); add milk and stir until mixture comes to low boil; add cheese slowly and continue to stir until sauce thickens; add salt an pepper to taste.
  6. Coat a 13 x 9 baking dish with cooking spray.
  7. Drain pasta and vegetables in a colander and pour into baking dish.
  8. Pour cheese sauce over pasta and vegetables, mix well.
  9. Sprinkle bread crumbs and Parmesan cheese on top.
  10. Cover baking dish with aluminum foil and bake 15 - 20 minutes.

Nutrition Analysis (per serving)
Serves 9
Calories: 280
Fat: 4g
Cholesterol: 10mg
Sodium: 430mg
Protein: 15g
Carbohydrate: 45g
Fiber: 2g

Sweet Potato Sensation

by Katherine Stanton

Student Dietician, Framingham State College

November, 2007

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 2 medium sweet potatoes, peeled, quartered and cut into 1/2 inch think slices
  • 3 small beets, peeled, quartered and cut into 1/4 inch thick slices
  • 4 medium carrots, cut into 1/2 inch think slices
  • 1 large acorn squash, peeled, seeded, and cut into 1/2 inch thick slices
  • 3 tablespoons maple syrup
  • salt
  • pepper

Directions:

  1. Preheat the oven to 425 F.
  2. In a large bowl combine vegetables and oil and toss to coat vegetables evenly.
  3. Place vegetables in 2 large baking dishes, roast in oven for 25 minutes.
  4. Remove from oven, toss vegetables in syrup and season with a pinch of salt and pepper.
  5. Return vegetables to baking dish and roast for 15 minutes.

Nutrition Analysis (per serving)
Serves 6
Calories: 72
Fat: 2g
Cholesterol: 0mg
Sodium: 97mg
Protein: 1g
Carbohydrate: 9g
Fiber: 2g

SWEET TREATS!

Peach Crumble  

Looking to satisfy your dessert craving without the guilt? Share this healthy and delicious treat with your friends and family!

Ingredients:

  • 8 ripe peaches, peeled, pitted and sliced
  • Juice from 1 lemon
  • 1/3 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/2 cup whole-wheat (whole-meal) flour
  • 1/4 cup packed dark brown sugar
  • 2 tablespoons trans-fat free margarine, cut into thin slices
  • 1/4 cup quick cooking oats

 

Directions:

  1. Preheat the oven to 375 F. Lightly coat a 9-inch pie pan with cooking spray.
  2. Arrange peach slices in the prepared pie plate. Sprinkle with lemon juice, cinnamon and nutmeg.
  3. In a small bowl, whisk together flour and brown sugar. With your fingers, crumble the margarine into the flour-sugar mixture.
  4. Add the oats and stir to mix evenly. Sprinkle the flour mixture on top of the peaches.
  5. Bake until peaches are soft and the topping is browned, about 30 minutes. Cut into 8 even slices and serve warm.

Nutrition Analysis (per serving)
Serves 8
Calories: 140
Fat: 3g
Cholesterol: 0mg
Sodium: 40mg
Protein: 2g
Carbohydrate: 23g
Fiber: 3g