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Helloworld Its Been Real Essay

1724 words - 7 pages

Buffalo casserole
* 12 ounces whole-wheat elbow noodles
* 2 tablespoons canola oil
* 3 medium carrots, sliced
* 3 medium stalks celery, sliced
* 1 large onion, chopped
* 1 tablespoon minced garlic
* 2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
* 1/3 cup cornstarch
* 4 cups low-fat milk
* 1/8 teaspoon salt
* 5 tablespoons hot sauce, preferably Frank’s RedHot
* 3/4 cup crumbled blue cheese (about 4 ounces)
*
*
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More Healthy Recipe Ideas
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Prepare through Step 4, cover and refrigerate for 1 day. Let stand at room temperature for 30 minutes, then bake at 400°F for 45 minutes.
Nutrition
Per serving: 441 calories; 12 g fat ( 5 g sat , 5 g mono ); 79 mg cholesterol; 47 g carbohydrates; 0 g added sugars; 37 g protein; 5 g fiber; 671 mg sodium; 619 mg potassium.
Paremsan roasted collifllower
* 8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip)
* 2 tablespoons extra-virgin olive oil
* 1 teaspoon dried marjoram
* 1/4 teaspoon salt
* Freshly ground pepper to taste
* 2 tablespoons balsamic vinegar
* 1/2 cup finely shredded Parmesan cheese
Baked mac n cheese w spinach
Ingredients
* 3 tablespoons plain dry breadcrumbs, (see Tip)
* 1 teaspoon extra-virgin olive oil
* 1/4 teaspoon paprika
* 1 16-ounce or 10-ounce package frozen spinach, thawed
* 1 3/4 cups low-fat milk, divided
* 3 tablespoons all-purpose flour
* 2 cups shredded extra-sharp Cheddar cheese
* 1 cup low-fat cottage cheese
* 1/8 teaspoon ground nutmeg
* 1/4 teaspoon salt
* Freshly ground pepper, to taste
* 8 ounces (2 cups) whole-wheat elbow macaroni, or penne
*
*
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More Healthy Recipe Ideas
* Healthy Italian Recipes with Sausage
* Back to School: Healthy Dinners for Kids
* Healthy Italian Pasta Recipes
* Healthy Summer Casserole Recipes
* Diet Friendly Comfort Foods
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Preparation
1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
5. Bake the casserole until bubbly and golden, 25 to 30 minutes.
Tips & Notes
* Make Ahead Tip: Prepare through Step 4. Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, then bake for 35 to 45 minutes.
* Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs...

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