Healthy, Tasty And Inexpensive Meals

(CBS)  Healthy food can be easy and delicious, according to Ellie Krieger, host of the new Food Network show "Healthy Appetite with Ellie Krieger," premiering April 8. Krieger, the author of the book "Small Changes, Big Results," is a registered dietitian and has great tips on how to prepare healthier versions of the foods you crave.

This week she'll also prove that a healthy meal can be prepared on a budget of $40 when she takes The Saturday Early Show's Chef on a Shoestring challenge.

Her three-course meal for four includes: Spring Pea Soup, Marinated Lamb Chops with Pesto Potato Salad and Ricotta Cheesecake with Fresh Strawberries.

For information on Ellie Krieger's show, visit the Food Network's website.


FOOD FACTS

Lamb Loin Chops: Loin typically designates the leanest possible cut of meat from an animal. These chops are even leaner than skinless chicken thighs. Ellie recommends trimming off all visible fat from these chops to make them even leaner.

Cheesecake: Typically considered a completely indulgent dessert, Ellie cuts the fat and calorie content by using a combination of reduced-fat ricotta cheese, cream cheese and sour cream.


RECIPES

Green Pea Soup
Recipe courtesy of Ellie Krieger

Ingredients:
1 teaspoon olive oil
1 large onion, sliced (about 1 1/2 cups)
2 1/2 cups low-sodium chicken broth
3/4 teaspoon dried tarragon
1/2 teaspoon salt
Freshly ground black pepper
1 10-ounce bag of frozen peas
4 teaspoons plain non-fat yogurt (optional)

Method:
1. In a large pot, heat the olive oil over moderately low heat. Add the onion, cover and cook, stirring occasionally, until softened, about 5 minutes.
2. Add the broth, tarragon, salt and a few turns of freshly ground black pepper, then bring to a boil. Add the peas and cook just until defrosted.
3. In a blender, puree the soup in two batches until very smooth. If serving hot, return the soup to the pot and bring to a simmer. If serving cold, transfer to the refrigerator to chill.
4. Ladle into bowls. Stir the yogurt so that it is smooth and top each serving with a swirl of yogurt.

Yield: 4 (1 1/4 cup) servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Ease of preparation: easy

Nutritional Analysis Per Serving:
Calories 94
Total Fat 2.5 grams
Saturated Fat 0
Protein 7 grams
Carbohydrates 13 grams
Fiber 3 grams


Marinated Lamb Chops
Recipes courtesy of Ellie Krieger

Ingredients:
1 tablespoon olive oil
1 lemon, juiced (about 2 tablespoons)
1 lemon, zested (about 1/2 teaspoon)
2 tablespoons finely chopped fresh oregano leaves (or 2 teaspoons dry oregano)
2 tablespoons minced garlic
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
8 4-ounce lamb loin chops, trimmed of all visible fat

Method:
1. Stir together the first seven ingredients in a small bowl. Put the lamb chops in a sealable plastic bag and pour the marinade over them. Move the chops around in the bag so the marinate coats them well. Marinate for one hour.
2. Grill or broil the chops for about 4 minutes per side for medium rare.

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 8 to 10 minutes
Inactive Prep Time: 1 hour
Ease of preparation: easy

Nutritional Analysis Per Serving:
Calories 283
Total Fat 15 grams
Saturated Fat 5 grams
Protein 31 grams
Carbohydrates 2 grams
Fiber 0

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