Healthy, Tasty And Inexpensive Meals
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
Pesto Potato Salad
Recipe courtesy of Ellie Krieger
Ingredients:
3/4 pounds small red potatoes
1 red pepper, cored, seeded and coarsely chopped (about 3/4 cup)
1/4 cup Basil Pesto, (you can use store-bought pesto, but a recipe follows if you prefer to make your own)
Salt and pepper
Method:
1. Put the potatoes in a large steamer basket over boiling water and steam for 20 minutes, or until they are cooked though but the skins remain intact. Set them aside until they are cool enough to handle.
2. Quarter the potatoes and put them in a large bowl. Add the peppers and the pesto and toss gently to combine. Season with salt and pepper to taste, and chill.
Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Inactive Prep Time: 10 minutes
Ease of preparation: easy
Nutritional Analysis Per Serving:
Calories 115
Total Fat 5 grams
Saturated Fat 1 gram
Protein 3 grams
Carbohydrates 16 grams
Fiber 2 grams
Basil Pesto
Recipes courtesy of Ellie Krieger
Ingredients:
1/4 cup pine nuts
1 clove garlic
3 cups fresh basil leaves, loosely packed
1/4 cup grated Parmesan cheese
1 tablespoon lemon juice
1/4 cup olive oil
Salt and pepper
Method:
1. Toast the pine nuts in a dry pan over medium heat until fragrant and golden brown, stirring frequently, about 3 minutes.
2. In a food processor, process the pine nuts and the garlic until minced. Add the basil, Parmesan cheese and lemon juice and process until finely minced. With processor on, slowly pour the oil down the food chute. Process until blended well. Season with salt and pepper, to taste.
(Note: This recipe leaves you with extra pesto. I like to freeze leftovers in an ice cube tray.)
Ricotta Cheesecake with Fresh Strawberries
Recipe courtesy of Ellie Krieger
Ingredients:
Cooking spray
1 15-ounce container part-skim ricotta cheese
1/2 cup reduced fat sour cream
4 ounces Neufchatel cheese or reduced fat cream cheese, softened
3 large eggs
3/4 cup sugar
1/4 cup all-purpose flour
1 teaspoon vanilla extract
1 teaspoon finely grated orange zest
1/4 teaspoon salt
1 pint fresh strawberries
Method:
1. Preheat oven to 325 degrees
2. Coat a 9-inch springform pan with cooking spray.
3. Place ricotta in a food processor and process until smooth and creamy. Add sour cream, cream cheese, eggs, sugar, flour, vanilla, orange zest and salt. Process until well blended.
4. Pour into the prepared pan and bake until the center is just set, 50 to 55 minutes. Transfer to a wire rack to cool, then cover and chill in the refrigerator for at least three hours.
5. Before serving, top with sliced strawberries.
Yield: 8 servings
Prep Time: 25 minutes
Cook Time: 55 minutes
Inactive Prep Time: 3 hours
Ease of preparation: intermediate
Nutritional Analysis Per Serving:
Calories 295
Total Fat 13 grams
Saturated Fat 8 grams
Protein 10 grams
Carbohydrates 36 grams
Fiber 3 grams