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Peach French Toast Bake

Cooking spray
1 large whole wheat baguette (about 8 ounces)
4 large eggs
4 large egg whites
1 cup nonfat milk
1 teaspoon vanilla extract
5 cups frozen unsweetened sliced peaches, thawed 
2 tablespoons firmly packed brown sugar
1/4 teaspoon ground cinnamon
1 1/2 cups plain nonfat yogurt (optional)
3/4 cup maple syrup (optional)

Coat a 9 x 13-inch baking pan with cooking spray. Cut the baguette into 1/2-inch-thick slices and arrange them in a single layer in the pan. 

In a medium bowl, whisk together the whole eggs, egg whites, milk, and vanilla. Pour the egg mixture over the bread in the pan. Scatter the peach slices evenly over the bread. Sprinkle with the brown sugar and cinnamon. Cover with plastic wrap and refrigerate overnight. Preheat the oven to 350°F. Uncover and bake until it is slightly puffed and the bread is golden brown, about 40 minutes.

Makes 6 servings
Serving size: One 4 1/2 x 4-inch slice

Per Serving: 
Calories 254; Total fat 6g (Sat fat 1.6g, Mono fat 2g, Poly fat 1.4g); Protein 12.5g; Carb 40g; Fiber 3g; Cholesterol 144mg; Sodium 288mg 

Excellent source of: fiber, iodine, manganese, riboflavin, selenium
Good source of: calcium, copper, iron, magnesium, niacin, pantothenic acid, phosphorus, potassium, thiamin, vitamin A, vitamin C, zinc

Energy Bars

Cooking spray
1 cup quick-cooking rolled oats
1/2 cup shelled unsalted raw sunflower seeds
1/2 cup toasted wheat germ
1/4 cup whole-grain pastry flour or whole wheat flour
1/2 cup dried apricots
1/2 cup raw almonds
1/2 cup raisins
1/2 cup pitted dried dates
1/2 cup nonfat dry milk
1/2 teaspoon ground cinnamon
1/3 cup pure maple syrup
2 large eggs

Preheat the oven to 350°F. Coat a 9 x 13-inch baking pan with cooking spray. Place all the ingredients, except the maple syrup and eggs, in a food processor and pulse until everything is finely chopped. Add the syrup and eggs and pulse until the mixture is well combined. It will resemble a coarse paste. 

Transfer to the baking pan and spread evenly to cover the bottom. Bake until lightly browned, about 20 minutes. Allow to cool for 15 minutes, then cut into 20 bars. Store in an airtight container at room temperature for about 3 days or wrap individually and freeze for up to 3 months.

Makes 20 bars, each about 3 x 1 1/2 inches
Serving size: 1 bar

Per Serving: 
Calories 133; Total fat 5g (Sat fa t 0.6g, Mono fat 1.8g, Poly fat 2g); Protein 5g; Carb 20g; Fiber 2.5g; Cholesterol 21mg; Sodium 19mg p>

Excellent source of: manganese
Goo d source of: fiber, phosphorus, thiamin

Macaroni and Four Cheeses

Cooking spray
One 16-ounce box elbow macaroni
Two 10-ounce packages frozen pureed winter squash
2 cups low-fat milk
1 1/3 cups grated extra-sharp cheddar cheese (4 ounces)
2/3 cup grated Monterey Jack cheese (2 ounces)
1/2 cup part-skim ricotta cheeses
1 teas poon salt
1 teaspoon dry mustard
1/8 teaspoon cayenne pepper
2 tablespoons plain dry bread crumbs
2 tablespoons freshly grated Parmesan cheese
1 teaspoon olive oil

Preheat the oven to 375°F. Coat a 9 x 13-inch baking dish with cooking spray. Cook the macaroni according the package directions. Drain and transfer to the prepared baking dish. Meanwhile, place the frozen squash and milk in a large saucepan and cook over low heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from the heat and stir in the cheddar, Jack cheese, ricotta, salt, mustard, and cayenne. Pour this mixture over the macaroni and stir to combine.

Combine the bread crumbs, Parmesan, and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake until the cheeses are bubbling around the edges, about 20 minutes, then broil for 3 minutes so the top is crisp and nicely browned.

Makes 8 servings
Serving size: 2 cups

Per Serving: Calories 390; Total fat 11g (Sat fat 6g, Mono fat 1g, Poly fat 0.5g); Protein 18g; Carb 56g; Fiber 3.5g; Cholesterol 35mg; Sodium 547mg

Excellent source of: calcium, folate, manganese, niacin selenium, thiamin, vitamin A
Good source of: fiber, iron, phosphorus, riboflavin

Mom’s Turkey Meatloaf

3/4 cup quick-cooking oats
1/2 cup nonfat milk
1 medium onion, peeled
2 pounds ground turkey breast
1/2 cup seeded and chopped red bell pepper (1/2 medium pepper)
2 large eggs, beaten
2 teaspoons Worcestershire sauce
1/4 cup ketchup
1/2 teaspoon salt
Freshly ground black pepper
One 8-ounce can no-salt-added tomato sauce

Preheat the oven to 350°F. In a small bowl, stir together the oats and milk and allow to soak while you get the rest of the ingredients together, at least 3 minutes. Thinly slice one-quarter of the onion into rings and set aside. Finely chop the rest of the onion. In a large bowl, combine the turkey, oatmeal mixture, chopped onion, bell pepper, eggs, Worcestershire, ketchup, salt, and a few grinds of pepper. Mix just until well combined. 

Transfer the mixture to a 9 x 13-inch baking dish and shape into a loaf about 5 inches wide and 2 inches high. Pour the tomato sauce over the meatloaf and sprinkle with the sliced onions. Bake until an instant-read meat thermometer inserted into the thickest part registers 160°F, about 1 hour. Remove from the oven and let rest for 10 to 15 minutes before slicing.

Makes 8 servings
Serving size: one 1-inch-thick slice

Per Serving: 
Calories 205; Total fat 3.5g (Sat fat 0.5g, Mono fat 0.5g, Poly fat 0g); Protein 32g; Carb 13g; Fiber 2g; Cholesterol 98mg; Sodium 490mg

Excellent source of: vitamin C
Good source of: iron, vitamin A

Baked Shrimp with Tomatoes and Feta

1 tablespoon olive oil
1 medium onion, diced (about 1 1/2 cups)
2 cloves garlic, minced (about 2 teaspoons) 
Two 14.5-ounce cans no-salt-added diced tomatoes, with their juices
1/4 cup finely minced fresh flat-leaf parsley
1 tablespoon finely minced fresh dill
1 1/4 pounds medium shrimp, peeled and deveined 
1/4 teaspoon salt, plus more to taste
1/4 teaspoon freshly ground black pepper, plus more to taste
2/3 cup crumbled feta cheese (about 3 ounces)

Preheat the oven to 425°F. Heat the oil in an ovenproof skillet over medium-high heat. Add the onion and cook, stirring, until softened, about 3 minutes, then add the garlic and cook for 1 minute more. Add the tomatoes and bring to a boil. Reduce the heat to medium-low and let simmer for about 5 minutes, until the tomato juices thicken. Remove from the heat. 

Stir in the parsley, dill, and shrimp and season with salt and pepper. Sprinkle the feta over the top. Bake until the shrimp are cooked though and cheese melts, about 12 minutes.

Makes 4 servings 
Serving size: 1 1/2 cups

Per Serving: 
Calories 295; Total fat 10.5g (Sat fat 4g, Mono fat 4g, Poly fat 1g); Protein 34g; Carb 12g; Fiber 2g; Cholesterol 235mg; Sodium 645mg

Excellent source of: calcium, copper, iron, niacin, phosphorus, selenium, vitamin A, vitamin B12, vitamin C, vitamin D, vitamin K
Good source of: magnesium, potassium, riboflavin, vitamin B6, zinc

Chickpea and Spinach Salad with Cumin Dressing

One 15.5-ounce cans chickpeas, preferably low-sodium, drained and rinsed
2 tablespoons chopped fresh flat-leaf parsley
1/4 cup diced red onion
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1/4 teaspoon finely grated lemon zest
3/4 teaspoon ground cumin
Pinch of cayenne pepper
Salt and freshly ground black pepper to taste
3 tablespoons plain nonfat yogurt
1 tablespoons orange juice
1/4 teaspoon finely grated orange zest
1/4 teaspoon honey
2 ounces baby spinach leaves (about 2 cups lightly packed)
1 tablespoon coarsely chopped fresh mint 

In a medium bowl, combine the chickpeas, parsley, and onion. In a small bowl, whisk together the oil, lemon juice and zest, cumin, cayenne, salt, and black pepper. Pour the dressing over the chickpea mixture and toss to coat evenly. In another small bowl, stir together the yogurt, orange juice and zest, and honey.

Serve the chickpeas salad over a bed of spinach leaves. Top with the yogurt sauce and garnish with the mint.

Makes 4 servings 
Serving size: 1/2 cup chickpea salad, 1/2 cup spinach, and 1 tablespoon yogurt sauce

Per Serving:
Calories 175; Total fat 9g (Sat fat 1g, Mono fat 5.5g, Poly fat 1.5); Protein 6g; Carb 20g; Fiber 5g; Cholesterol 0mg; Sodium 147mg

Excellent source of: fiber, vitamin C, vitamin K
Good source of: iron, vitamin A

Grilled Thai Beef Salad

1 pound top-round London broil or flank steak, 1 to 1 1/2 inches thick
3 tablespoons fresh lime juice
3 tablespoons low-sodium soy sauce
3 tablespoons canola oil
2 tablespoons firmly packed dark brown sugar
1 clove garlic, minced (about 1 teaspoon)
1 1/2 teaspoons peeled and minced fresh ginger
1 1/4 teaspoons red curry paste or chili-garlic sauce
Cooking spray
1/2 head red-leaf lettuce, torn (about 5 cups lightly packed)
3 shallots, thinly sliced (about 1/2 cup)
1/2 cup coarsely chopped fresh cilantro leaves
1 cup fresh basil leaves, sliced into ribbons

Rinse the meat and pat dry and place in a sealable plastic bag or small glass dish. In a medium bowl, combine 1 tablespoon of the lime juice, the soy sauce, oil, brown sugar, garlic, ginger, and red curry paste. Pour half the mixture into the bag with the meat. Add the remaining 2 tablespoons lime juice to the bag. Seal tightly and marinate the meat in refrigerator at least 4 hours or overnight, turning occasionally. Reserve the rest of the mixture to dress the salad.

Coat your grill grate or a grill pan with cooking spray and preheat over medium-high heat until hot. Grill the steak until medium-rare, about 5 minutes per side, or to your desired degree of doneness Let it rest until room temperature for 5 minutes, then slice thinly against the grain. 

Combine the lettuce, shallots (reserving a few slices for garnish), cilantro, basil, and beef in a large salad bowl,. Add the reserved dressing and toss to coat. Divide the salad among 4 plates and garnish with the sliced shallots.

Makes 4 servings 
Serving size: 2 1/2 cups

Per Serving: 
Calories 345; Total fat 18.5g (Sat fat 4.5g, Mono fat 9g, Poly fat 3g); Protein 33g; Carb 12g; Fiber 1g; Cholesterol 51mg; Sodium 440mg

Excellent source of: iron, niacin, phosphorus, protein, selenium, vitamin A, vitamin B6, vitamin B12
Good source of: folate, magnesium, manganese, potassium, riboflavin, thiamin, vitamin C, vitamin E

Garlic “Fries”

3 cloves garlic, minced (about 1 tablespoon)
2 tablespoons canola oil
3 large baking potatoes
1/2 teaspoon salt, plus more to taste
Cooking spray
1 tablespoon finely chopped fresh flat-leaf parsley

Preheat the oven to 450°F.
Heat the garlic and oil together in a small saucepan over medium heat for 2 minutes. Strain the garlic from the oil with a small mesh strainer. Set both garlic and oil aside.

Cut the potatoes in to 1/4-inch-thick matchsticks. In a large bowl, toss together the oil, potatoes, and salt. Coat a baking sheet with cooking spray and spread the potatoes onto it in a single layer. Bake until golden and crisp, about 35 minutes.

Remove the potatoes from the baking sheet with a metal spatula. In a serving bowl, toss with the parsley, reserved garlic, and salt to taste. Serve immediately.

Makes 4 servings
Serving size: 3/4 cup

Per Serving: 
Calories 270; Total fat 7g (Sat fat 0.6g, Mono fat 4g, Poly fat 2g); Protein 6g; Carb 47g; Fiber 3.5g; Cholesterol 0mg; Sodium 304mg

Excellent source of: manganese, potassium, vitamin B6, vitamin C, vitamin K
Good source of: copper, fiber, folate, iron, magnesium, niacin, phosphorus, thiamin