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Counting calories and seconds? Try these recipes

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(CNN) -- Healthy, light cooking doesn't have to take a lot of time. Here are three quick and easy recipes from Cooking Light magazine.

Stove-top macaroni and cheese with roasted tomatoes

3 cups halved cherry tomatoes
Cooking spray
1/4 teaspoon black pepper
3 ounces sourdough bread, torn into pieces
1 teaspoon butter, melted
12 ounces large elbow macaroni
2 cups (8 ounces) shredded extra sharp cheddar cheese
1/4 cup egg substitute
1 1/2 teaspoons kosher salt
1/4 teaspoon ground red pepper
1 (12-ounce) can evaporated low-fat milk

Preheat oven to 375°.

Place tomatoes in a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with black pepper. Bake at 375° for 30 minutes or until browned, stirring occasionally.

While tomatoes cook, place bread in a food processor; pulse 2 times or until crumbly. Toss crumbs with melted butter. Sprinkle the crumbs on a baking sheet, and bake at 375° for 12 minutes or until golden, stirring frequently.

Cook macaroni in boiling water 7 minutes; drain. Return macaroni to pan; place over medium-low heat. Add cheese and remaining ingredients; cook 4 minutes or until cheese melts, stirring constantly. Stir in tomatoes. Sprinkle each serving with about 3 tablespoons breadcrumbs.

Yield: 8 servings (serving size: 1 cup)

NUTRITION PER SERVING

CALORIES 357(29 percent from fat); FAT 11.4g (sat 6.6g, mono 3.1g, poly 0.8g); PROTEIN 18.1g; CHOLESTEROL 33mg; CALCIUM 350mg; SODIUM 669mg; FIBER 2g; IRON 2.7mg; CARBOHYDRATE 45.2g

Flank steak wrap with caramelized onions and blue cheese

1/2 teaspoon salt
1/2 teaspoon black pepper
2 garlic cloves, minced
1 pound flank steak, fat trimmed
Cooking spray
6 cups vertically sliced onion (about 3 medium onions)
1/2 cup (2 ounces) crumbled blue cheese
1/4 cup fat-free mayonnaise
2 (20-inch) lavash, cut in half

Combine first 3 ingredients; rub evenly over steak. Cover and chill 2 hours.

Preheat broiler.

Place steak on a broiler pan coated with cooking spray; broil 7 minutes on each side or until done. Cut steak diagonally across grain into thin slices.

While steak cooks, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; cover and cook 10 minutes or until golden brown, stirring frequently.

Combine cheese and mayonnaise; spread 2 tablespoons on each lavash half. Top each with 3 ounces steak and 1/2 cup onion; roll up.

Yield: 4 servings

NUTRITION PER SERVING

CALORIES 450 (30 percent from fat); FAT 14.9g (sat 7g, mono 5g, poly 0.5g); PROTEIN 29.8g; CHOLESTEROL 62mg; CALCIUM 153mg; SODIUM 940mg; FIBER 3.5g; IRON 4.4mg; CARBOHYDRATE 47.9g

Broccoli and cheese-stuffed potatoes

Round out the meal with a garden salad, soup, or half a sandwich.

2 baking potatoes (about 1 3/4 pounds)
2 bacon slices
1 cup broccoli florets
1 cup sliced mushrooms
1/2 cup chopped onion
1 teaspoon bottled minced garlic
1/2 cup (2 ounces) shredded reduced-fat Swiss cheese
1/4 cup fat-free sour cream
2 tablespoons fat-free milk
1/2 teaspoon black pepper
1/8 teaspoon salt

Preheat oven to 450°.

Pierce potatoes with a fork; arrange on paper towels in microwave oven. Microwave at high 16 minutes or until done, turning and rearranging potatoes after 8 minutes. Let stand 5 minutes.

While potatoes cook, cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; reserve 1 teaspoon drippings in pan. Crumble bacon; set aside. Add broccoli, mushrooms, onion, and garlic to drippings in pan; cook 7 minutes or until tender, stirring frequently. Remove from heat.

Cut each potato in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell. Combine potato pulp, onion mixture, cheese, and remaining ingredients; divide evenly among shells.

Bake at 450° for 8 minutes or until potatoes are thoroughly heated. Sprinkle with reserved bacon.

Yield: 4 servings (serving size: 1 potato half)

NUTRITION PER SERVING

CALORIES 245 (22 percent from fat); FAT 5.9g (sat 3.1g, mono 1.3g, poly 0.3g); PROTEIN 12.5g; CHOLESTEROL 17mg; CALCIUM 297mg; SODIUM 408mg; FIBER 5.3g; IRON 2.1mg; CARBOHYDRATE 42.3g

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Macaroni and cheese

Macaroni and cheese with roasted tomatoes is easier to cook than it sounds.

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