Posted Mar 13, 2011
You might not be able to imagine going without meat for a month, but once a week is certainly doable.
Nutritionists and food experts in the United States lament our love affair with meat protein (beef, chicken, turkey pork, lamb) — we eat more than any other nation, and it’s not helping our health.
How much meat do we eat? Annually, the average American consumes 62.4 pounds of beef, 46.5 pounds of pork and 73.6 pounds of poultry, according to 2010 figures from a variety of federal government agencies that track nutrition and health.
What we forget is that while everyone needs protein in their diets, it doesn’t have to come from meat. Fish, eggs, dairy products, legumes and nuts all have substantial amounts. (We eat about 16 pounds of fish and shellfish annually.)
So, there’s no need to worry about not getting enough protein in your diet if you skip eating meat once a week.
These tasty meals lean heavily on seafood, from the humble can of water-packed tuna to shrimp; they could become regulars on your table — and not just on Friday nights during Lent. Plus, you’ll find a fancy mac and cheese recipe and two vegetarian soups.
Round out these meals with a nice crisp salad and you’ve got dinner.
Tortellini with Salmon-Ricotta Sauce
1 package (9 ounces) refrigerated cheese tortellini
2 green onions, sliced
1 teaspoon butter
2 garlic cloves, minced
1 teaspoon cornstarch
1 cup fat-free milk
1/2 cup shredded part-skim mozzarella cheese
1 cup fat-free ricotta cheese
1 pouch (7.1 ounces) boneless skinless pink salmon
2 tablespoons snipped fresh dill or 2 teaspoons dill weed
1 1/2 teaspoons grated lemon peel
1 1/2 teaspoons lemon juice
1/4 teaspoon salt
Cook tortellini according to package directions. Meanwhile, in a large saucepan, saute onions in butter until tender. Add garlic; cook 1 minute longer. Combine cornstarch and milk until smooth; gradually stir into the pan. Bring to a boil; cook and stir for 2 minutes or until slightly thickened.
Stir in mozzarella cheese until melted. Stir in the ricotta cheese, salmon, dill, lemon peel, lemon juice and salt.
Drain tortellini; add to ricotta sauce. Cook and stir until heated through.
Yield: 4 servings of 1 cup each with 373 calories, 11 grams fat, 67 mg cholesterol, 797 mg sodium, 40 grams carbohydrate, 2 grams fiber, 28 grams protein. Diabetic exchanges: 3 medium-fat meat, 2 1/2 starch.
— “Taste of Home Comfort Food Diet Cookbook”
Light-But-Hearty Tuna Casserole Recipe
3 cups uncooked yolk-free noodles
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
1/2 cup fat-free milk
2 tablespoons reduced-fat mayonnaise
1/2 teaspoon ground mustard
1 can (5 ounces) white water-packed solid tuna
1 jar (6 ounces) sliced mushrooms, drained
1/4 cup chopped roasted sweet red pepper
TOPPING:
1/4 cup dry bread crumbs
1 tablespoon butter, melted
1/2 teaspoon paprika
1/4 teaspoon Italian seasoning
1/4 teaspoon pepper
Cook noodles according to package directions.
Preheat oven to 400 degrees. In a large bowl, combine the soup, milk, mayonnaise and mustard. Stir in the tuna, mushrooms and red pepper.
Drain noodles; add to soup mixture and stir until blended. Transfer to an 8-inch square baking dish coated with cooking spray.
Combine topping ingredients; sprinkle over casserole. Bake 25-30 minutes, or until bubbly.
Yield: 4 (1 1/2-cup) servings, each with 322 calories, 9 grams fat, 32 mg cholesterol, 843 mg sodium, 39 grams carbohydrates, 4 grams fiber, 18 grams protein.
— “Taste of Home Comfort Food Diet Cookbook”
ROASTED RED PEPPER SOUP WITH SMOKED GOUDA
1 tablespoon olive oil
1 medium onion, chopped
2 medium carrots, peeled and cut into small pieces
1 (12-ounce) jar roasted red peppers, drained and diced
4 cloves garlic, minced
2 (14.5-ounce) cans reduced sodium, fat-free chicken broth
2 teaspoons dried basil leaves
1/2 teaspoon dried thyme leaves
Salt and pepper to taste
1/2 cup shredded smoked Gouda
Heat olive oil in a 4-quart saucepan over medium high heat. Add onion and cook, stirring frequently, 3 to 5 minutes or until tender. Add carrots, roasted red peppers, garlic, chicken broth and seasonings. Bring to a boil; reduce heat and simmer, uncovered, 25 to 30 minutes.
Remove from heat. Carefully use an immersion blender and puree soup or ladle soup, in batches, into a blender, vent cover and puree soup.
Return soup puree to saucepan; add cheese.
Cook over low heat, stirring frequently, until cheese is melted.
Makes 4 servings (total yield 5 cups), each 1 1/4 cups with 161 calories, 10 grams total fat, 16 mg cholesterol, 15 grams carbohydrates, 14 grams protein, 165 mg sodium, 4 grams dietary fiber.
Shopping tips: Look for roasted red peppers in the produce aisle or the condiments aisle, often near the olives. Refrigerate remaining peppers in the jar.
Look for Gouda as a small wheel (often covered in wax) in the deli section; it doesn’t come preshredded.
Cooking tip: An immersion blender is a cool little handheld stick with a rotary blade on the end to puree soup right in the pot. They’re a fairly inexpensive appliance, but you can use a blender if you prefer. Just be sure to allow the soup to cool slightly and vent the top before pureeing to avoid splatters on the ceiling.
Serving tip: If you have fresh basil in the fridge, add a leaf to this brilliant red-orange soup for a bit of gourmet style.
— McClatchy Newspapers
FRESH SPINACH SOUP
2 tablespoons butter or olive oil
2 tablespoons minced shallot
1 small leek, thinly sliced
1 pound baby spinach, washed
4 cups low-sodium vegetable or chicken stock
1/3 to 1/2 cup heavy cream
1 tablespoon fresh lemon juice
1 teaspoon curry powder (more for extra heat)
Salt and freshly ground pepper to taste
Heat the butter or oil in a large pan over medium heat. Add the shallots and leeks, and cook until soft, stirring frequently, 5 to 10 minutes.
Turn heat to high. Add the spinach and the stock to the pan. Cook until the spinach completely wilts and is tender, about 5 minutes.
Puree the soup in batches in a blender or food processor. Return the puree to the pan and stir in the cream and the curry powder. Gently reheat the soup, but don’t allow it to boil. Stir in the lemon juice and season to taste with salt and pepper. Serve hot. Makes: 4 servings.
— Earthbound Farm Organic products (www.ebfarm.com)
MEXICAN SALMON-SALAD SANDWICHES
1/3 cup mayonnaise
2 teaspoons fresh lemon juice
1/2 cup tomatillo or verde salsa
1 (14 1/2-ounce) can salmon, drained and deboned
1 ripe avocado
Kosher salt and freshly ground pepper
4 (7-inch) pitas
2 cups baby romaine lettuce leaves
Stir the mayonnaise and lime juice into the salsa in a medium bowl. Flake the salmon into the salsa mixture, leaving the pieces large.
Halve, seed and peel the avocado, and cut it into 1/2-inch cubes (about 1 cup). Fold it into the salmon mixture, and season to taste with salt and pepper.
Slice open the tops of the pitas. Divide the salmon mixture and romaine among them, and serve.
Makes 4 servings, each with 563 calories, 32 grams fat, 53 mg cholesterol, 28 gram protein, 41 grams carbohydrates, 6 grams fiber, 565 mg sodium.
— Adapted from” Sara Moulton’s Everyday Family Dinners”
Sweet & Sour Shrimp with Noodles
8 uncooked lasagna noodles
1 can (14.5 ounces) chicken broth
1/4 cup water
3 garlic cloves, pressed or minced
2 small onions
1 medium green bell pepper
1 medium red bell pepper
1 pound medium uncooked shrimp (41-50 per pound), peeled and deveined, tails removed
3 tablespoons Asian Seasoning Mix–
2/3 cup sweet-and-sour sauce
1 cup diced fresh pineapple
1/2 cup chopped fresh basil leaves
1. Break noodles crosswise into narrow strips. Combine noodles, broth, water and garlic in deep baking dish. Microwave, covered, on high 14-16 minutes, or until noodles are tender, stirring every 5 minutes.
2. Meanwhile, cut onions lengthwise into wedges and dice bell peppers.
3. Combine shrimp and seasoning mix in bowl; mix well. Let sit for a few minutes.
4. Add onions and peppers to baking dish. Microwave, covered, on high 2-3 minutes or until peppers are crisp-tender.
5. Add shrimp and sauce to baking dish; stir. Microwave, covered, on high 3-5 minutes or until centers of shrimp are opaque. Carefully remove dish from microwave; stir in pineapple and basil.
Makes 6 servings, each with 260 calories, 2.4 grams total fat, 115 mg cholesterol, 39 grams carbohydrates, 22 grams protein, 410 mg sodium, 3 grams fiber. Diabetic exchanges per serving: 2 starch, 1/2 fruit, 2 low-fat meat (21/2 carb).
–You can make your own Asian Seasoning Mix by combining 2 teaspoons grated fresh gingerroot, 1 teaspoon salt, 1 minced garlic clove and
1/4 teaspoon ground cayenne pepper.
— Pampered Chef
Easy Crab Cakes
2 cans (6 ounces each) crabmeat, drained, flaked and cartilage removed
1 cup seasoned bread crumbs, divided
1 egg, lightly beaten
1/4 cup finely chopped green onions
1/4 cup finely chopped sweet red pepper
1/4 cup reduced-fat mayonnaise
1 tablespoon lemon juice
1/2 teaspoon garlic powder
1/8 teaspoon cayenne pepper
1 tablespoon butter
In a large bowl, combine the crab, 1/3 cup bread crumbs, egg, onions, red pepper, mayonnaise, lemon juice, garlic powder and cayenne.
Divide mixture into eight portions; shape into 2-inch balls. Roll in remaining bread crumbs. Flatten to 1/2-inch thickness. In a large nonstick skillet, cook crab cakes in butter 3-4 minutes on each side, or until golden brown.
Yield: 4 servings (2 crab cakes) with 295 calories, 12 grams fat, 142 mg cholesterol, 879 mg sodium, 23 grams carbohydrate, 1 gram fiber, 23 grams protein. Diabetic exchanges: 3 very lean meat, 1 1/2 starch, 1 1/2 fat.
— Light & Tasty, June/July 2005
Four-Cheese Pasta Florentine
3 cups mostaccioli, uncooked
1 package (10 ounces) frozen chopped spinach
4 ounces cream cheese, cubed
1 cup low-fat cottage cheese
2 eggs
1 package (8 ounces) part-skim mozzarella cheese
1/4 cup grated Parmesan cheese
Heat oven to 375 degrees. Spray an 8- or 9-inch square baking dish with nonstick cooking spray.
Cook pasta as directed on package, omitting salt.
Meanwhile, cook spinach as directed on package; drain well. Place in large bowl. Add cream cheese; stir until melted.
Stir in cottage cheese and eggs until well blended.
Drain pasta. Add to spinach mixture with mozzarella; mix lightly. Spoon into dish; top with Parmesan.
Bake 25 minutes, or until center is set.
Serves 4, each with 690 calories, 28 grams fat, 195 mg cholesterol, 950 mg sodium, 69 grams carbohydrates, 5 grams fiber, 42 grams protein, 6 grams sugar.
— Kraftrecipes.com
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