When it comes to eating, who doesn’t want quick and healthy? About the only thing that could make this book better is if it promised CHEAP too. But from the looks of some of the recipes, like turkey french dip, veggie primavera, and chicken curry soup, I doubt the food is anywhere near pricey!
Brenda J. Ponichtera, RD sent me a cookbook and asked me to take a look. Let me tell ya, I liked what I saw. First, these recipes live by their name – quick and healthy! I love the variety of foods in this book – vegetables, fruits, and whole grains serve as the basis for most of these dishes.
There’s something for everyone – whether you like Chinese, Mexican, Indian, or standard American. Most recipes have variations so you can make the same dish several different ways.
The other thing I love about this book is that it gives you the nutrition info for each recipe. So as long as you stick to the portion size, you can look for foods that fit within special dietary requirements like diabetes (carb exchanges) and heart healthy nutrition (low salt, low saturated fat, low cholesterol).
Eating healthy is anything but lame and this book helps prove it. Variety is the spice of life and there’s no way you’re going to get bored with all these options. Here’s just one to whet your appetite.
Baked Chimichangas
This is a favorite for those of us who like Mexican food.
4 (8-inch) or 8 (6-inch) whole-wheat tortillas.
Filling:
1 1/2 cups cooked and cubed chicken
3/4 cup salsa, thick and chunky
1/2 cup (2 ounces) grated, reduced-fat cheddar or Mexican blend cheese
Optional:
extra salsa
Spanish Yogurt Sauce
Preheat oven to 400 degrees. Mix filling ingredients in a medium bowl.
Warm tortillas until pliable (about 5 seconds each in microwave or in a nonstick skillet). Wet one side of tortilla and place wet side down. Spoon on filling ingredients. Fold to hold in filling.
Spray baking dish with nonstick cooking spray. Lay chimichangas, seam side down, on baking dish. Bake for 15 minutes.VARIATIONS: Beef, Pork, or Turkey Chimichangas—Substitute ground or diced beef, pork, or turkey for chicken.
Makes –4 servingsEach Serving
Carb Servings
2 Exchanges
1 1/2 starch
1 vegetable
3 lean meat
Nutrient Analysis
calories 260
total fat 5g
saturated fat 2g
cholesterol 50mg
sodium 544mg
total carbohydrate 27g
dietary fiber 2g
sugars 5g
protein 24gSource: Quick & Healthy Recipes and Ideas, 3rd Edition, © 2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general public, an imprint of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 or visit http://www.QuickandHealthy.net. Also available at local and online bookstores.
Photography Credit: Photo by Jim Semlor
About the Author
Brenda J. Ponichtera is a registered dietitian and author of several award-winning cookbooks, all designed to prove that “healthful eating doesn’t have to take a lot of time in the kitchen.” As a medical professional and nutrition and diabetes counselor, Ponichtera has specialized in helping people develop healthful, lifelong eating habits.
Quick & Healthy Recipes and Ideas AND Quick & Healthy Volume II Available at local and online bookstores.
scaledwn@gorge.net • www.QuickandHealthy.net • Phone:541-296-1865 • Fax: 541-296-1875
1519 Hermits Way • The Dalles, Oregon 97058
Filed under: adult health, cooking, diet, eating healthy, food, nutrition
I actually have read through Ms. Ponichtera’s book “Quick & healthy, volume II” and it was great too. The crazy thing about that book was that she wrote it in 1995! Nonetheless, she provides all kinds of quick and delicious recipes. I highly recommend this author’s cookbooks.