Comfort foods under 300 calories

March 24, 2009 5:04:03 PM PDT
Favorite fatty comfort foods under 300 calories and less than $2 a serving!

Anytime Turkey Chili
$1.31 per serving
PREP: 15 min. COOK: 1-1/4 hours

Ingredients:

  • 2/3 cup chopped sweet onion
  • 1/2 cup chopped green pepper
  • 1-1/2 teaspoons dried oregano
  • 2 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon olive oil
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 can (15-1/2 ounces) great northern beans, rinsed and drained
  • 1 can (15 ounces) solid-pack pumpkin
  • 1 can (15 ounces) crushed tomatoes
  • 1 can (14-1/2 ounces) reduced-sodium chicken broth
  • 1/2 cup water
  • 2 tablespoons brown sugar
  • 2 tablespoons chili powder
  • 1/2 teaspoon pepper
  • 3 cups cubed cooked turkey breast
Method:
  1. In a large saucepan, saute the onion, green pepper, oregano, garlic and cumin in oil until vegetables are tender. Stir in the beans, pumpkin, tomatoes, broth, water, brown sugar, chili powder and pepper; bring to a boil. Reduce heat; cover and simmer for 1 hour. Add turkey; heat through.
Yield: 8 servings (2 quarts).

Nutrition Facts: 1 cup equals 241 calories, 2 g fat (0 g saturated fat), 45 mg cholesterol, 478 mg sodium, 32 g carbohydrate, 10 g fiber, 25 g protein.

On the web: http://www.tasteofhome.com/Recipes/Anytime-Turkey-Chili

Ham 'n' Sausage Stromboli
$.42 per serving
PREP: 25 min. BAKE: 35 min.

Ingredients:

  • 1 package (16 ounces) hot roll mix
  • 1-1/4 cups warm water (120° to 130°)
  • 3 tablespoons olive, divided
  • 1/3 pound sliced deli ham
  • 1/3 pound sliced salami
  • 4 slices process American cheese, cut into thin strips
  • 1 cup (4 ounces) shredded part-skim mozzarella or provolone cheese
  • 1/4 pound bulk Italian sausage, cooked and crumbled
  • 2 tablespoons grated Parmesan cheese
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon coarsely ground pepper
Method:
  1. In a bowl, combine the contents of the roll mix and yeast packets. Stir in warm water and 2 tablespoons oil until dough pulls away from sides of bowl. Turn onto a floured surface; knead until smooth and elastic, about 5 minutes. Cover and let rest for 5 minutes. Press into a lightly greased 15-in. x 10-in. x 1-in. baking pan.

  2. Layer ham, salami, American cheese, mozzarella cheese and Italian sausage over dough. Roll up jelly-roll style, starting with a long side; pinch seam to seal. Place diagonally in pan. Brush dough with remaining oil; sprinkle with Parmesan cheese, oregano, garlic powder and pepper.

  3. Bake at 375° for 35-40 minutes or until golden brown. Let stand for 10 minutes before slicing.
Yield: 18 servings.

Nutrition Facts: 1 slice equals 200 calories, 9 g fat (3 g saturated fat), 22 mg cholesterol, 575 mg sodium, 19 g carbohydrate, 1 g fiber, 9 g protein.

On the web: http://www.tasteofhome.com/Recipes/Ham--n--Sausage-Stromboli

Weekday Lasagna
$1.08 per serving
PREP: 35 min. BAKE: 1 hour + standing

Ingredients:

  • 1 pound lean ground beef
  • 1 small onion, chopped
  • 1 can (28 ounces) crushed tomatoes
  • 1-3/4 cups water
  • 1 can (6 ounces) tomato paste
  • 1 envelope spaghetti sauce mix
  • 1 egg, lightly beaten
  • 2 cups (16 ounces) fat-free cottage cheese
  • 2 tablespoons grated Parmesan cheese
  • 6 uncooked lasagna noodles
  • 1 cup (4 ounces) shredded part-skim mozzarella cheese
Method:
  1. In a large saucepan, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in the tomatoes, water, tomato paste and spaghetti sauce mix. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes, stirring occasionally.

  2. In a small bowl, combine the egg, cottage cheese and Parmesan cheese. Spread 2 cups meat sauce in a 13-in. x 9-in. baking dish coated with cooking spray. Layer with three noodles, half of cottage cheese mixture and half of remaining meat sauce. Repeat layers.

  3. Cover and bake at 350° for 50 minutes. Uncover; sprinkle with mozzarella cheese. Bake 10-15 minutes longer or until bubbly and cheese is melted. Let stand for 15 minutes before cutting.
Yield: 9 servings.

Nutrition Facts: 1 piece equals 280 calories, 7 g fat (3 g saturated fat), 65 mg cholesterol, 804 mg sodium, 29 g carbohydrate, 4 g fiber, 25 g protein

On the web: http://www.tasteofhome.com/Recipes/Weekday-Lasagna

Turkey Alfredo Pizza
$1.52 per serving
PREP/TOTAL TIME: 25 min.

Ingredients:

  • 1 prebaked thin Italian bread shell crust (10 ounces)
  • 1 garlic clove, peeled and halved
  • 3/4 cup reduced-fat Alfredo sauce, divided
  • 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
  • 2 teaspoons lemon juice
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 cups shredded cooked turkey breast
  • 3/4 cup shredded Parmesan cheese
  • 1/2 teaspoon crushed red pepper flakes
Method:
  1. Place the crust on a baking sheet; rub with cut sides of garlic. Discard garlic. Spread 1/2 cup Alfredo sauce over crust.

  2. In a small bowl, combine the spinach, lemon juice, salt and pepper; spoon evenly over sauce. Top with turkey; drizzle with remaining Alfredo sauce. Sprinkle with Parmesan cheese and pepper flakes.

  3. Bake at 425° for 11-13 minutes or until heated through and cheese is melted.
Yield: 6 servings.

Nutrition Facts: 1 slice equals 300 calories, 9 g fat (4 g saturated fat), 60 mg cholesterol, 823 mg sodium, 27 g carbohydrate, 2 g fiber, 25 g protein.

On the web: http://www.tasteofhome.com/Recipes/Turkey-Alfredo-Pizza

Hearty Taco Casserole
$.99 per serving
PREP: 30 min. BAKE: 35 min.

Ingredients:

  • 2/3 cup uncooked brown rice
  • 1-1/3 cups plus 4 to 5 tablespoons water, divided
  • 3/4 cup all-purpose flour
  • 3/4 teaspoon baking powder
  • 1/8 teaspoon salt
  • 2 tablespoons cold butter
Filling:
  • 1/2 pound lean ground beef
  • 1/2 cup chopped onion
  • 1/2 cup chopped green pepper
  • 2 garlic cloves, minced
  • 1 cup water
  • 1 envelope taco seasoning
  • 2 eggs, lightly beaten
  • 1/4 cup minced fresh cilantro
  • 1 cup (4 ounces) shredded reduced-fat cheddar cheese
  • 2 cups shredded lettuce
  • 2 medium tomatoes, chopped
  • 3/4 cup salsa
  • 1/2 cup fat-free sour cream
Method:
  1. In a small saucepan, bring rice and 1-1/3 cups water to a boil. Reduce heat; cover and simmer for 30-35 minutes or until rice is tender and water is absorbed.

  2. Meanwhile, in a large bowl, combine flour, baking powder and salt; cut in butter until crumbly. Stir in enough remaining water to form a soft dough. On a floured surface, roll dough into a 12-in. x 8-in. rectangle. Press into a 13-in. x 9-in. baking dish coated with cooking spray. Bake at 400° for 13-15 minutes or until very lightly browned.

  3. For filling, in a large nonstick skillet, cook the beef, onion, green pepper and garlic over medium heat until meat is no longer pink; drain. Add water, taco seasoning and cooked rice. Bring to a boil. Reduce heat; simmer, uncovered, for 2-3 minutes or until thickened. Remove from the heat. Stir in eggs and cilantro. Spread over crust.

  4. Cover and bake for 15-17 minutes or until filling is set. Cut into squares. Top with cheese, lettuce and tomatoes. Serve with salsa and sour cream.
Yield: 8 servings.

Nutrition Facts: 1 serving equals 284 calories, 10 g fat (5 g saturated fat), 87 mg cholesterol, 764 mg sodium, 33 g carbohydrate, 3 g fiber, 15 g protein.

On the web: http://www.tasteofhome.com/Recipes/Hearty-Taco-Casserole

Guest featured in this segment:

Catherine M. Cassidy is Editor-in-Chief of Greendale, Wisconsin-based Taste of Home
In her role as editor-in-chief, she oversees the development of four national cooking magazines, the entire book program, and more than three-dozen newsstand specials, "bookazines," and wall calendars. She has also toured the country doing events and national and local TV, radio, and newspaper interviews in support of the best-selling Taste of Home Cookbook, Taste of Home Baking Book, and Taste of Home magazine. Prior to this position, Cassidy was editor-in-chief of Prevention, the nation's largest health publication. She lives in Wisconsin and can be found in the kitchen cooking for her family and friends most nights.
Website: http://www.tasteofhome.com


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