Calcium is your bones\u2019 best friend. So is vitamin D. Here are 7 tasty recipes with at least 15% of the recommended daily value of these skeleton-building minerals…<\/p>\n
Baked Mac & Cheese<\/p>\n
Mac & cheese is a true comfort on a gloomy day. Our healthy update uses extra-sharp Cheddar balanced with creamy low-fat cottage cheese and a layer of spinach in the middle, which may help picky eaters down their vegetables. Whole-wheat pasta adds robust flavor and extra fiber.<\/p>\n
Serves: 4
Preparation time: 55 minutes<\/p>\n
Ingredients
3 tablespoons plain dry breadcrumbs
1 teaspoon extra-virgin olive oil
1\/4 teaspoon paprika
16- or 10-ounce package frozen spinach, thawed
1-3\/4 cups low-fat milk, divided
3 tablespoons all-purpose flour
2 cups shredded extra-sharp Cheddar cheese
1 cup low-fat cottage cheese
1\/8 teaspoon ground nutmeg
1\/4 teaspoon salt
Freshly ground pepper, to taste
8 ounces (2 cups) whole-wheat elbow macaroni, or penne<\/p>\n
Preparation
1. Put a large pot of water on to boil. Preheat oven to 450\u00b0F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.<\/p>\n
2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.<\/p>\n
3. Heat 1-1\/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1\/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2-3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.<\/p>\n
4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.<\/p>\n
5. Bake the casserole until bubbly and golden, 25-30 minutes.<\/p>\n
Enjoy!<\/p>\n
Nutrition Facts
Per serving:
576 calories
22 g fat (11 g sat, 2 g mono)
69 mg cholesterol
63 g carbohydrate
37 g protein
9 g fiber
403 mg potassium
917 mg sodium<\/p>\n
Nutrition Bonus: calcium (70% Daily Value), vitamin A (290% DV), folate (37% DV), iron (15% DV)<\/p>\n
Turkey & Balsamic Onion Quesadillas
Not your traditional quesadilla, these feature deli turkey and Cheddar cheese, along with onions quickly marinated in balsamic vinegar. Serve with saut\u00e9ed vegetables or a tossed salad for a quick meal.<\/p>\n
Serves: 4
Preparation time: 20 minutes<\/p>\n
Ingredients
1 small red onion, thinly sliced
1\/4 cup balsamic vinegar
4 10-inch whole-wheat tortillas
1 cup shredded sharp Cheddar cheese
8 slices deli turkey, preferably smoked (8 ounces)<\/p>\n
Preparation
1. Combine onion and vinegar in a bowl; let marinate for 5 minutes. Drain, reserving the vinegar for another use, such as salad dressing.<\/p>\n
2. Warm 2 tortillas in a large nonstick skillet over medium-high heat for about 45 seconds, then flip. Pull the tortillas up the edges of the pan so they are no longer overlapping. Working on one half of each tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortillas in half, flatten gently with a spatula and cook until the cheese starts to melt, about 2 minutes. Flip and cook until the second side is golden, 1-2 minutes more. Transfer to a plate and cover to keep warm. Make 2 more quesadillas with the remaining ingredients.<\/p>\n
Enjoy!<\/p>\n
Nutrition Facts
Per serving:
261 calories
10 g fat (5 g sat, 0 g mono)
56 mg cholesterol
25 g carbohydrate
23 g protein
2 g fiber
114 mg potassium
702 mg sodium<\/p>\n
Nutrition Bonus: calcium (22% Daily Value), magnesium (12% DV)<\/p>\n
Creamed Spinach
This version of creamed spinach has a low-fat cream sauce that\u2019s rich with Parmesan cheese and nutmeg.<\/p>\n
Serves: 2
Preparation time: 20 minutes<\/p>\n
Ingredients
2 teaspoons extra-virgin olive oil
1\/4 cup minced shallot, or red onion
10 ounces fresh spinach, tough stems removed
1 tablespoon butter
1 tablespoon all-purpose flour
1\/2 cup low-fat milk
1\/8 teaspoon ground nutmeg
1\/8 teaspoon salt
1\/8 teaspoon freshly ground pepper
2 tablespoons grated Parmesan or Pecorino Romano cheese<\/p>\n
Preparation
1. Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add shallot (or onion); cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes.<\/p>\n
2. Heat butter in a small saucepan over medium-high heat. Add flour and cook, stirring, until smooth and bubbling, about 30 seconds. Add milk, nutmeg, salt and pepper; cook, whisking constantly, until thickened, about 1 minute. Stir the spinach into the sauce. Sprinkle with grated cheese and serve.<\/p>\n
Enjoy!<\/p>\n
Nutrition Facts
Per serving:
203 calories
13 g fat (6 g sat, 6 g mono)
23 mg cholesterol
15 g carbohydrate
9 g protein
3 g fiber
870 mg potassium
370 mg sodium<\/p>\n
Nutrition Bonus: calcium (28% Daily Value), vitamin A (280% DV), folate (74% DV), vitamin C (70% DV), magnesium (30% DV), potassium (25% DV) <\/p>\n<\/div>\n
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Calcium is your bones\u2019 best friend. So is vitamin D. <\/p>\n","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-337442","post","type-post","status-publish","format-standard"],"yoast_head":"\n
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