Soup

Broccoli Soup
Makes 4 servings
Cups of fruits or vegetables per serving: 1

Ingredients
3 c. broccoli, chopped
½ c. celery, diced
½ c. onion, chopped
1 c. low sodium chicken broth
2 c. skim milk
2 T. cornstarch
¼ tsp. salt
Dash black pepper
Dash ground thyme
¼ c. Swiss cheese, grated

Directions

1. In a medium saucepan, place vegetables and broth. Bring to boil.
   
2. Reduce heat, cover, and cook until vegetables are tender (about 8 minutes).
   
3. In a small bowl, mix milk, cornstarch, salt, black pepper, and thyme; add to cooked vegetables.
   
4. Cook, stirring constantly, until soup is lightly thickened and mixture begins to boil.
   
5. Remove from heat. Add cheese and stir until melted.
   

Nutrition Information per Serving: Calories 140, Total Fat 3 g (5% DV), Saturated Fat 2 g (8% DV), Cholesterol 10 mg (3% DV), Sodium 270 mg (11% DV), Total Carbohydrate 20 g (7% DV), Dietary Fiber 5 g (20% DV), Sugars 9 g, Protein 11 g, Vitamin A 35%, Vitamin C 140%, Calcium 30%, Iron 8%
University of Nebraska-Lincoln

Salad

Sweet and Sour Leafy Green Salad
Makes 4 servings
Cups of fruits or vegetables per serving: 3

Ingredients
5 c. romaine lettuce leaves, torn
3 c. spinach leaves
2 c. mushrooms, sliced
2 oranges, peeled and sliced
1 c. prunes, halved and pitted
½ c. red onion, sliced
½ c. non-fat honey mustard salad dressing
¼ tsp. black pepper

Directions

1. Combine all ingredients in a large bowl. Enjoy!
   

Nutrition Information per Serving: Calories 190, Total Fat 1 g (1% DV), Saturated Fat 0 g (0% DV), Cholesterol 0 mg (0% DV), Sodium 310 mg (13% DV), Total Carbohydrate 47 g (16% DV), Dietary Fiber 7 g (28% DV), Sugars 29 g, Protein 4 g, Vitamin A 130%, Vitamin C 110%, Calcium 10%, Iron 10%
University of Nebraska-Lincoln

Main Dish

Almond Crusted Chicken
Makes 4 servings

Ingredients
4 (6 oz each) boneless, skinless chicken breasts
1/4 cup all-purpose flour
6 Tbsp slivered almonds, chopped
2 Tbsp grated Parmesan cheese
1/2 cup egg substitute
2 Tbsp fresh lemon juice
4 tsp olive oil
1 cup water
4 Tsp chopped fresh parsley
8 oz chicken broth

Directions

1. Mix chopped almonds and Parmesan cheese together in a small, shallow bowl.
   
2. Dredge chicken breast in flour, dip in egg white, and then roll in chopped almonds and Parmesan cheese.
   
3. Heat oil in a large skillet over medium-high heat. Brown the chicken in the skillet for 2-4 minutes. Remove chicken and place in a 9"x13" baking dish lightly sprayed with nonstick cooking spray.
   
4. Deglaze the skillet with lemon juice and chicken stock. Add chopped parsley and pour over the chicken.
   
5. Bake the chicken at 375F for 15-20 minutes or until done.
   

Nutrition Information Per Serving: Calories 380, Fat 15g, Saturated Fat 2.5g, Cholesterol 6mg, Sodium 380mg, Carbohydrate 10g, Fiber 1.5g, Protein 48g
www.MyEatSmartMoveMore.com

Asparagus with Sole
Makes 4 servings
Cups of fruits or vegetables per serving: 0.5

Ingredients
1 lb. asparagus, tough ends trimmed
1 lb. Sole fillets (4 pieces approximately the same size)
¼ tsp. salt
½ tsp. grated lemon or lime peel
4 T. lemon or lime juice, freshly squeezed
1/8 tsp. black pepper
1 T. chives, finely chopped
1 tsp. mustard

Directions

1. Preheat oven to 400°F. Spray a 9x13-inch baking dish with non-stick cooking spray. Set aside.
   
2. Wash and cut asparagus into 3-inch pieces. Place in a large saucepan in lightly salted water.
   
3. Cook over medium heat for 5 minutes, drain. Set aside.
   
4. Season the skin side of the sole fillets with salt and lemon or lime peel.
   
5. Place asparagus spears at one end of each fi llet.
   
6. Roll up fillets with asparagus spears inside and secure with plain round toothpicks.
   
7. Place fillets in the prepared baking dish.
   
8. In a small bowl, combine remaining ingredients and pour over fish.
   
9. Bake 15 to 20 minutes or until fish is white in color and flakes easily with a fork.
   

Nutrition Information per Serving: Calories 130, Total Fat 2 g (2% DV), Saturated Fat 0 g (0% DV), Cholesterol 55 mg (18% DV), Sodium 270 mg (11% DV), Total Carbohydrate 6 g (2% DV), Dietary Fiber 2 g (20% DV), Sugars 2 g, Protein 24 g, Vitamin A 25%, Vitamin C 30%, Calcium 4%, Iron 8%
University of Nebraska-Lincoln

Side Dish

Asparagus with Lemon
Makes 4 servings
Cups of fruits or vegetables per serving: 1

Ingredients
2 lbs. asparagus, tough ends trimmed
2 tsp. olive oil
3 T. lemon juice
salt and black pepper, to taste

Directions

1. In a large saucepan, place asparagus in 1 inch boiling water.
   
2. Cover and steam for 5 minutes or until asparagus is bright green and tender.
   
3. Rinse asparagus under cold water and drain.
   
4. In a small bowl, combine oil and lemon juice. Pour over asparagus.
   
5. Season with salt and pepper, to taste.
   

Nutrition Information per Serving: Calories 70, Total Fat 3 g (4% DV), Saturated Fat 0 g (0% DV), Cholesterol 0 mg (0% DV), Sodium 0 mg (0% DV), Total Carbohydrate 9 g (3% DV), Dietary Fiber 5 g (20% DV), Sugars 4 g, Protein 5 g, Vitamin A 35%, Vitamin C 25%, Calcium 6%, Iron 25%
University of Nebraska-Lincoln

Healthy Green Bean Casserole
Makes 6 servings

Ingredients
1 can (10¾ ounces) reduced-fat cream of mushroom soup
½ cup fat-free sour cream
¼ cup fat-free milk
1¼ pounds green beans, cut into 1-inch pieces, cooked until crisp-tender
½ cup canned French-fried onions

Directions

1. Mix soup, sour cream and milk in 2-quart casserole; stir in beans.
   
2. Bake, uncovered, at 350-degrees until mixture is bubbly, about 45 minutes.
   
3. Sprinkle onions on top during last five minutes of baking time.
   

Nutritional Information per Serving: Calories 81, Fat 2.9 g, Total Carbohydrates 11.6 g, Protein 3 g, Sodium 172 mg
www.MyEatSmartMoveMore.com

Dessert

Lighter Carrot Cake
Makes 20 servings

Ingredients

Cake: 2 cups all purpose flour
1/2 cup sugar
1/2 cup packed brown sugar
2 tsp baking soda
2 tsp cinnamon
1 tsp salt
1/2 cup apple butter
1/2 cups vegetable oil
1/2 tbs vanilla
2 eggs
2 egg whites
3 cups shredded carrot
Cooking spray

Cream Cheese Frosting:
4 oz fat-free cream cheese
1/4 cup butter, softened
1/2 tsp vanilla
3 cups powdered sugar

Directions

Cake:

1. Preheat oven to 350 degrees.
   
2. Mix together flour, sugar, brown sugar, baking soda, cinnamon, and salt.
   
3. Combine apple butter, oil, vanilla, eggs, and egg whites.
   
4. Stir flour mixture and apple butter mixture together, just until moist.
   
5. Fold in shredded carrot.
   
6. Spray 9 X 13 inch baking pan with cooking spray. Pour in batter.
   
7. Bake for 35 minutes or until a wooden toothpick inserted in the middle comes out clean.
   

Frosting:

1. Beat cream cheese, butter, and vanilla together on medium speed until smooth.
   
2. Gradually add sugar and beat at low until blended.
   
3. Spread on cooled carrot cake.
   

Nutritional Information per Serving: Calories 260, Fat 8.5 g, Protein 3 g, Carbohydrate 43 g, Fiber 1 g, Sodium 185 mg
www.MyEatSmartMoveMore.com

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