November 2011

November 2011 posts

Elegant and Easy Beef Stroganoff

Stroganoff is ON! Fancy enough for company, this enlightened classic is good and good for you with simple substitutions like nonfat yogurt and sour cream, low-sodium beef broth and whole grain noodles. All the flavor is still there, with thanks to chopped garlic and onions, both key ingredients to reduce blood pressure, triglycerides and LDL cholesterol. Serves 4.


  • Canola oil spray
  • 1 medium onion, chopped
  • 2 cloves garlic, chopped
  • 1½ cups mushrooms, sliced
  • 14 ounces lean beef eye of round or sirloin, thinly sliced
  • ½ cup low-sodium beef broth
  • 1 tablespoon flour
  • 1 cup plain nonfat yogurt
  • 2 tablespoons nonfat sour cream
  • 3 cups cooked whole wheat or brown rice noodles
  • 1 teaspoon dill
  • Optional: dash salt or pepper


  1. Spray large pan with oil. Brown onion, garlic, mushrooms, and beef slices.
  2. Add broth to pan. Stir in flour until absorbed. Bring to a boil.
  3. Turn off heat. Make sure the broth isn’t boiling when you add the yogurt and sour cream or it will separate.
  4. Stir in yogurt and sour cream.
  5. Serve over noodles and garnish with dill.

Per serving without peas: 310 calories, 28 gm protein, 44 gm carbohydrate, 4 gm fat, 1 gm sat fat, 1 gm mono fat, 40 mg cholesterol, 6 gm fiber, 382 gm sodium

THE SEASONED COOK Garlic and onion play a role in the prevention of heart disease by reducing blood pressure, triglycerides, and LDL cholesterol levels. A dash of salt adds 38 grams of sodium per serving.

Blueberry Breakfast Blast

This is a great basic breakfast drink with tons of versatility to suit your taste. It’s packed with anti-oxidants, vitamins and essential minerals to get your day off to a heart-healthy start (serves 1-2).


  • 1 cup frozen blueberries thawed, or fresh in season
  • 1 cup nonfat plain yogurt
  • 1 medium ripe banana, roughly chopped
  • Suggested garnish – fresh mint


  1. Place all ingredients in blender or food processor, blending until smooth.
  2. Check texture. Add ice for a thinner taste.
  3. To enjoy the color, serve in clear glasses.

Per serving: 155 calories, 7g protein, 32g carbohydrate, 1g fat, 0g sat fat, 1g mono fat, 2mg cholesterol, 4g fiber, 88mg sodium

THE SEASONED COOK For a more substantial meal try adding: finely ground flax seeds, nuts, tofu, or other favorite fruit. This recipe is most nutritious and tastes best when enjoyed fresh, but for more efficient mornings you can double it and save half for a snack or the next day. When buying yogurt, check the label for high protein and low sugar count.

Cinnamon Oatmeal Breakfast Bars

This breakfast sticks to your ribs for hours and makes a great breakfast on the go as well as a snack for later in the day. Cover with foil and they’ll keep all week long! Serve with yogurt and fruit.


  • 3 cups rolled oats
  • 1 cup raisins
  • 2 teaspoons baking powder
  • 2 teaspoons cinnamon
  • ½ cup nonfat yogurt
  • ½ cup nonfat milk
  • 2 tablespoons honey
  • ½ cup apple sauce
  • 2 large eggs
  • ¼ cup canola oil
  • 2 teaspoons vanilla extract
  • 2 tablespoons brown sugar


  1. Preheat oven to 350°. Combine first three ingredients and 1½ teaspoons cinnamon in a large bowl.
  2. In another bowl, mix together next 7 ingredients until well combined.
  3. Add liquid to dry ingredients and stir thoroughly.
  4. Pour this mixture into a lightly oiled 8" square baking dish. Sprinkle top with brown sugar and remaining ½ teaspoon cinnamon. Bake for 30-35 minutes. A toothpick inserted in the middle should come out clean. Allow to cool for 15-20 minutes before cutting into squares.

Per Serving (makes 1 dozen): 209 calories, 6 gm protein, 32 gm carbohydrate, 7 gm fat, 1 gm sat fat, 4 gm mono fat, 36 mg cholesterol, 3 gm fiber, 253 mg sodium.

Edamame and Black Bean Salad

Serve up some soy joy! Low-fat, high protein crisp edamame, fiber-rich black beans, and crunchy cabbage get tossed in an Asian vinaigrette for a “superfood” slaw that provides 100% of your daily dose of iron and folate. A great “make-ahead” dish because it gets better as it marinates. Serves 6


  • 1 10-ounce package frozen shelled edamame, thawed
  • 1 15-ounce can low-sodium black beans, drained and rinsed
  • ½ cup chopped red onion
  • 2 cups thinly sliced celery (about 3 medium stalks)
  • ½ cup cilantro, finely chopped (optional)
  • 2 cups of your favorite cabbage, chopped, or cole slaw mix


  • 3 tablespoons rice vinegar
  • 2 tablespoons canola oil
  • 1 tablespoon minced ginger
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon sugar
  • ½ teaspoon salt, optional


  1. In a large bowl, mix together all the ingredients.
  2. In a small bowl, whisk together the dressing ingredients, then add to the vegetable mixture.
  3. Chill until cold, about 1 hour. Serve.

Per serving with dressing: 383 calories, 22g protein, 56g carbohydrate, 8g fat, 1g sat fat, 4g mono fat, 0mg cholesterol, 21g fiber, 49mg sodium (with optional salt: 323mg sodium)

THE SEASONED COOK Low-sodium kidney beans, white beans, or blackeyed peas can be substituted for black beans.

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