Monday, November 01, 2010

Healthy eating for two in the Garden!

Harvest is pretty much over, but that doesn't mean you can't find eat healthy. There are many fabulous vegetables for dinner. And lots of things to do with them. If you haven’t seen a stuffed squash recipe, you have not been looking. There are many and all different. And this one is no exception. It’s quick, easy and healthy. There’s also a fresh salad to go on the side.  All produce can be found at your local Grocery store. Dinner for 254 calories, and healthy both recipes are a great source of Vitamin A and C.

Cucumber and tomato salad
– 2 servings
2 large cucumber chopped
2 large tomatoes chopped (seeds removed)
Dill, salt & Pepper to taste.
Calories per serving 66
Total fat 1g
Saturated Fat 0g
Cholesterol 0g
Sodium 15mg
Total carbohydrate 13g
Dietary fiber 4g
Sugars 9g
Protein 3g
Vitamin A 34%, Vitamin C 53%, Calcium 6%, Iron 6%
Serve with out dressing, or if you’d like add 1 tbsp Kroger Fat Free Dressing – Ranch or Zesty Italian work best.

Stuffed Crooked neck yellow squash
– 2 servings
¼ lb (4 oz) Jennie O 99% fat free, Ground Turkey
½ can Kroger Peeled Tomatoes Chili Ready
½ cup white rice (prepared)
2 Tbsp chopped onion
1 large Crooked neck yellow summer squash

Preheat oven 350 degrees
Cook Turkey and onion together, when it’s about half way done, add tomatoes and rice. Finish cooking. Cut squash in half down the center and scoop out seeds. Use a slotted spoon and dish turkey mixture into the hollowed squash. Put in backing pan, cover with foil and place in oven for 25 minutes.

188 Calories per serving
Total Fat 1 g
Saturated Fat 0g
Cholesterol 28 mg
Sodium 517 mg
Total Carbohydrate 28g
Dietary Fiber 5g
Sugars 8g
Protein 18g
Vitamin A 36%, Vitamin C 48%, Calcium 7%, Iron 14%

All you need to do is dish up and enjoy.

2 comments:

Susan Gourley/Kelley said...

I like finding new receipes but I'm not a squash fan. The salad looks delicious.

Mary Martinez said...

The salad is the best in the hot summer, very refreshing, but we have it all year round. I bet you could use the meat mixture for stuffed bell peppers also. Mmm I think I'll try that.

Thanks for posting.