Explorations of the Cooler

Halibut and walnuts are good sources of omega-3 fatty acids, and oranges arerich in vitamin C, both of which may protect against heart disease.

Active: 15 min/Total: 25 min

Serve with quick, healthy sides such as steamed or sauteed bagged mixed greens (like turnip and kale) and couscous.
Ingredients:

2 Tbsp flour

1/8 tsp each salt and ground red pepper (cayenne)
White from 1 large egg

1 cup walnuts, toasted and finely chopped

Four 1/2- to 1-in.-thick pieces (6 oz each) skinless halibut fillet

Salsa

3 red or regular navel oranges, peel and white membrane removed, cut in chunks

3 Tbsp red onion slivers

2 Tbsp chopped fresh mint or cilantro

1 jalapeno pepper, seeded and minced

1 tsp cider vinegar

Steps

1. Heat oven to 450 degrees F. Line a rimmed baking sheet with nonstick foil.

2. Mix flour, salt and pepper on a sheet of wax paper. Beat egg white and 2 tsp water in a shallow bowl. Spread walnuts on another sheet of wax paper.

3. Coat fish in flour mixture, dip in egg-white mixture then press into walnuts to coat. Arrange on pan.

4. Bake 5 to 10 minutes until fish is barely opaque at center when tested with tip of knife.

5. Meanwhile stir Salsa ingredients in a medium bowl to combine. Serve with the fish.

Per serving: 453 cal, 42 g pro, 22 g car, 4 g fiber, 22 g fat (2 g sat fat), 54 mg chol, 185 mg sod

Thai Shrimp and Rice

Serves 4

Active: 25 min/Total: 25 min
Ingredients:

1 tsp vegetable oil

1/2 cup sliced scallions

1 Tbsp chopped garlic

1 can (14 oz) lite coconut milk

11/2 cups jasmine rice or converted white rice

1 cup shredded carrots

1 tsp salt

12 oz raw medium shrimp, peeled and deveined
8 oz fresh snow peas

2 tsp freshly grated lime zest

Garnish: lime wedges and chopped cilantro
Steps

1. Heat oil in a large nonstick skillet over medium heat. Add scallions and garlic; saute 1 to 2 minutes until aromatic.

2. Pour coconut milk into a 1-qt liquid measure and add enough water to make 31/4 cups. Add to skillet and bring to a boil. Add rice, carrots and salt. Cover, reduce heat and simmer 12 minutes or until rice is nearly tender.

3. Stir in shrimp, snow peas, lime zest and, if rice looks dry, another 1/4 cup water. Bring to a simmer, cover and cook 3 to 4 minutes until shrimp are cooked through and the snow peas are crisp-tender. Garnish with lime wedges and chopped cilantro.
Per serving: 442 cal, 22 g pro, 72 g car, 3 g fiber, 8 g fat (4 g sat fat), 107 mg chol, 742 mg sod

Tex-Mex Chicken & Barley-Stuffed Peppers

Brightly colored bell peppers are a great source of antioxidants. We filled them with lean ground chicken and fiber-rich corn and barley.

Serves 4

Active: 10 min/Total: 30 min

Good with shredded romaine lettuce, avocado and tomato salad.
Ingredients:

4 large bell peppers, halved lengthwise through stem, seeded
Nonstick spray

8 oz lean ground chicken

1 medium onion, chopped

1 can (10 oz) enchilada sauce

1/2 cup each quick-cooking barley and frozen corn kernels

1/2 tsp ground cumin

1/3 cup chopped fresh cilantro

Steps

1. Heat broiler. Line a rimmed baking sheet with nonstick foil. Put peppers cut side down in pan; coat peppers with nonstick spray.

2. Broil 12 to 15 minutes, turning once or twice, until lightly charred and soft.

3. Meanwhile coat a large nonstick skillet with nonstick spray; heat over medium heat. Add chicken and onion, increase to medium-high heat and cook 5 minutes, breaking up chunks of chicken with a wooden spoon, until chicken and onions are lightly browned.

4. Add all but 1/4 cup enchilada sauce, 1 cup water, the barley, corn and cumin. Bring to a boil, reduce heat, cover and simmer 10 minutes or until barley is tender. Off heat, stir in cilantro. Spoon into pepper halves; drizzle with reserved enchilada sauce.

Per serving: 251 cal, 14 g pro, 32 g car, 5 g fiber, 9 g fat (1 g sat fat), 47 mg chol, 310 mg sod wd

Spaghetti Squash with Chunky Sauce

20 Low-Cal Meals

Serves 6

Active: 15 min/Total: 30 min

Ingredients:

1 spaghetti squash (41/2 lb)

1 pkg (11/4 lb) Italian turkey sausages, removed from casings

2 medium zucchini, quartered lengthwise, cut crosswise in
3/4-in.-thick slices

1 small onion, chopped

1 tsp chopped garlic

1 can (28 oz) diced tomatoes

1/4 cup basil leaves, thinly sliced

1/2 cup shredded Parmesan cheese

Steps:

1. Prick squash in a few places. Microwave on high 10 minutes; turn over; microwave 5 to 10 minutes more until tender when pierced.

2. Meanwhile, coat a nonstick skillet with nonstick spray. Heat over medium-high heat. Add sausage and cook, breaking up clumps, 5 minutes or until no longer pink.

3. Add zucchini, onion and garlic; saute 4 minutes. Add tomatoes, reduce heat and simmer, uncovered, 5 minutes or until hot. Remove from heat; stir in basil.

4. Cut squash in half. Discard seeds and loosen strands with a fork. Scrape strands into a large bowl; top with the sauce. Top servings with cheese.

Per serving: 161 cal, 7 g pro, 26 g car, 6 g fiber, 4 g fat (2 g sat fat), 6 mg chol, 411 mg sod

Reuben Wraps

Healthy spinach, coleslaw and lowfat turkey breast stand in for high-sodium sauerkraut and corned beef in this version of the classic sandwich.

Serves 4

Active: 25 min/Total: 40 min

Serve with reduced-fat and - sodium canned tomato soup topped with a dollop of fat-free or reduced-fat sour cream, diced cucumber and chopped dill. Four 8-in plain or whole-wheat flour tortilla wraps

Ingredients:

4 Tbsp fat-free Thousand Island dressing
6 cups baby spinach

8 oz sliced 97% fat-free honey-roasted & smoked turkey breast (such as Healthy Choice)

4 oz thinly sliced reduced-fat, low-sodium Swiss cheese (such as Lorraine)

4 cups bagged classic coleslaw mix

Steps:

1. Spread each tortilla with 1 Tbsp dressing. Top each to within 1 in. of an edge with 1/4 the spinach, turkey, cheese and coleslaw mix. Roll up tightly from side with fillings.

2. Wrap each in plastic wrap and refrigerate at least 15 minutes. Cut diagonally in halves or thirds.

Per serving: 397 cal, 25 g pro, 48 g car, 7 g fiber, 10 g fat (5 g sat fat), 47 mg chol, 978 mg sod.

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