| Meal |
Description |
| Breakfast |
Orange Yogurt Smoothie: Mix 1 c Cabot Nonfat Vanilla Yogurt, ½ c orange juice, ½ c banana |
| Lunch |
Curried Turkey Lunchtime Wrap
1 ½ c pretzels
¾ c blueberries
1 c low fat (1%) milk |
| Snacks |
12 whole wheat crackers, ½ banana, 2 tsp peanut butter
1 oz Cabot 50% Reduced Fat Cheddar
1 c low fat (1%) milk
1 c carrot sticks |
| Dinner |
Item One: Bowties and Chicken Confetti
>> click to view recipe
Bow Ties and Chicken Confetti
Makes 4 servings
6 ounces bow tie pasta
1/2 cup sundried tomatoes, snipped into bits
1/4 cup boiling water
1 teaspoon plus 1 tablespoon canola oil
6 ounces boneless, skinless chicken breast, cut into 12 to 15 chunks
Salt and ground black pepper to taste
1/2 green bell pepper, chopped
2 cloves garlic, minced
1 cup chicken broth
1 teaspoon Italian herb seasoning
2 teaspoons cornstarch
2 tablespoons cold water
6 ounces Cabot 50% Reduced Fat Cheddar, grated (about 1 1/2 cups)
1/2 cup slivered fresh basil leaves, plus sprigs for garnish
1. Cook pasta according to package directions, about 10 minutes.
2. Meanwhile, in small bowl, combine sundried tomatoes and boiling water; set aside to soften.
3. Heat nonstick skillet over medium-high heat. Add 1 teaspoon of oil, tilting to coat. Add chicken and sauté until browned on all sides and no longer pink in center, 3 to 5 minutes. Season with salt and pepper, transfer to plate and set aside.
4. Add remaining 1 tablespoon oil to skillet and return to heat. Add green pepper and garlic and sauté until slightly softened. Add chicken broth, herb seasoning and softened sundried tomatoes and bring to simmer.
5. Dissolve cornstarch in cold water. Add slowly to simmering broth mixture, stirring until thickened; cook for 1 minute. Stir in cheese, basil and reserved chicken; cook just until cheese is just melted.
6. Place drained pasta in serving bowl. Pour chicken mixture on top, stirring gently to combine. Garnish with basil sprigs.
Recipe submitted by Taimi Reip of Washington, New Jersey
Nutrition Analysis
Calories 380, Total Fat 14g, Saturated Fat 6g, Sodium 827mg, Carbohydrates 39g, Dietary Fiber 4g, Protein 29g, Calcium 324mg |
| Dinner |
Item Two: Cabot Cheddar Stuffed Tomatoes
>> click to view recipe
Cabot Cheddar Stuffed Tomatoes
Makes 8 halves for 4 servings
4 large ripe tomatoes
2 tablespoons Cabot Salted Butter
1/2 cup finely chopped onion
2 teaspoons minced garlic
2 cups fresh bread crumbs (about 4 slices firm white bread)
4 ounces Cabot Sharp or Extra Sharp Cheddar*, grated (about 1 cup)
1/4 cup chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1. Place rack in upper third of oven and preheat oven to 400 degrees. Lightly butter shallow baking dish large enough to hold 8 tomato halves.
2. Pull off stems and cut tomatoes in half crosswise. With teaspoon, scoop out and discard seeds. Lightly salt interiors and set upside-down on paper towels to drain.
3. Meanwhile, melt butter in skillet over medium heat. Add onion and garlic and stir until onion is translucent, about 5 minutes.
4. Increase heat to medium-high, add bread crumbs and continue stirring until crumbs are golden, about 5 minutes longer.
5. Transfer crumb mixture to bowl and stir in cheese, parsley, salt and pepper. Spoon mixture into tomato halves and set in prepared dish.
6. Bake for about 15 minutes, or until tomatoes are tender and filling is lightly browned on top.
*To vary the flavor, substitute Cabot Tomato Basil or Garlic & Herb Cheddar.
Nutrition Analysis
Calories 134, Total Fat 8g, Saturated Fat 5g, Sodium 264mg, Carbohydrates 10g, Dietary Fiber 1g, Protein 5g, Calcium 125mg |
|
| |
| Meal |
Description |
| Breakfast |
1 whole grain English muffin w/2 tsp butter
¼ c Cabot Cottage Cheese w/1 medium peach, sliced
1 c low fat (1%) milk |
| Lunch |
Spicy Chicken Pita Pizza
1 small apple |
| Snacks |
2 c Cabot Plain Nonfat Yogurt, ⅓ cup low fat granola, ¼ cup raisins
1 oz Cabot 50% Reduced Fat Cheddar
1 c broccoli, cauliflower and cherry tomatoes w/1 Tbsp fat free dressing |
| Dinner |
Item One: Couscous with Tomatoes, Sautéed Spinach and Two Cheeses
1 large whole grain dinner roll
>> click to view recipe
Couscous with Tomatoes, Sauteed Spinach & Two Cheeses
Makes 6 servings
3 1/2 cups packaged couscous (any flavor)
1 (8-ounce) can Italian-style diced tomatoes
1/4 cup red onion, sliced into rings
1 tablespoon minced garlic
1/2 teaspoon olive oil
10 cups fresh spinach (10 ounces)
1 tablespoon water
6 ounces Cabot 50% Reduced Fat Cheddar, grated (about 1 1/2 cups)
3 tablespoons freshly grated Parmesan cheese
Fresh basil sprigs for garnish
1. Prepare couscous according to package directions; set aside.
2. Heat tomatoes in small saucepan or microwave; set aside.
3. In large skillet over medium heat, combine onions, garlic and oil; stir until onions are heated and fragrant. Add spinach and water; stir until spinach is wilted and tender but still bright green, about 2 minutes.
4. On large platter, layer coucous, spinach mixture and tomatoes. Sprinkle with cheeses and garnish with basil.
Nutrition Analysis
Calories 221, Total Fat 7g, Saturated Fat 4g, Sodium 334mg, Carbohydrates 27g, Dietary Fiber 3g, Protein 14g, Calcium 270mg |
| Dinner |
Item Two: Indian Spiced Chicken Thighs
>> click to view recipe
Indian-Spiced Chicken Thighs
Makes 6 servings
1 cup all-natural plain yogurt
Juice of half lemon (about 2 tablespoons)
1 tablespoon minced fresh ginger
1 tablespoon minced garlic
1 1/2 teaspoons turmeric
1 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon ground coriander
6 chicken thighs (bone-in)
2 ounces Cabot 50% Reduced Fat Jalapeno Cheddar, grated (about 1/2 cup)
1. In food processor, combine yogurt, lemon juice, ginger, garlic and spices; process until smooth.
2. Place chicken in zip-close bag; add yogurt mixture, turning to coat. Refrigerate for about 2 hours.
3. Preheat oven to 425 degrees. Remove chicken from marinade and arrange on baking sheet with sides. Bake for 30 to 35 minutes or until done all the way to center.
4. Sprinkle with cheese and return to oven until cheese is melted, about 3 minutes longer.
Nutrition Analysis
Calories 151, Total Fat 6g, Saturated Fat 3g, Sodium 147mg, Carbohydrates 6g, Dietary Fiber <1g, Protein 18g, Calcium 150mg |
|
| |
| Meal |
Description |
| Breakfast |
Scramble to Go: Scramble 1 egg and 2 egg whites w/2 Tbsp low fat (1%) milk, 1 tsp vegetable oil and 1 c chopped vegetables. Stuff into 6-inch whole grain pita
1 small banana
1 c low fat (1%) milk |
| Lunch |
Layered Broccoli Salad
1 whole grain pita
1 c low fat (1%) milk |
| Snacks |
1 c salad greens w/2 Tbsp fat free salad dressing
1 c Cabot Plain Nonfat Yogurt w/2 c berries |
| Dinner |
Oven Roasted Salmon with Cabot Cheddar Polenta
½ c steamed broccoli or asparagus
1 small whole grain dinner roll
Oven Roasted Salmon with Cabot Cheddar Polenta
Makes 2 servings
Fish is the perfect choice for folks looking for a simple dinner for two. It's quick to cook and easy to buy in small portions at the market. Even better, though, are the health benefits that this fish dish offers- "omega 3s"-the fatty acids found in salmon that are believed to offer a heart protective effect.
2 (4-ounce) salmon fillets
Cooking spray
1 teaspoon lemon-pepper seasoning
1/2 medium lemon, sliced
2 teaspoons olive oil
1 (14-ounce) can reduced-sodium chicken broth
1/2 teaspoon chopped fresh or 1/4 teaspoon dried rosemary
1/4 teaspoon salt
Dash of freshly ground black pepper
1/2 cup finely ground yellow cornmeal
2 ounces Cabot 50% Reduced Fat Cheddar, grated (about 1/2 cup)
1. Preheat oven to 425 degrees.
2. Place salmon fillets in a shallow baking dish coated with cooking spray. Sprinkle lemon-pepper seasoning over fish and top with lemon slices; drizzle with olive oil. Bake 20 minutes or until fish flakes easily when tested with a fork.
3. While salmon bakes, bring chicken broth, rosemary, salt and pepper to a boil in a small saucepan. Gradually whisk in cornmeal, stirring constantly. Reduce heat to medium; cook 2 to 3 minutes or until thick, stirring frequently. Remove from heat, and stir in cheese. Serve immediately with salmon.
**Tip: Many seasoning blends are high in sodium. Look for a lemon-pepper that is salt-free or one that does not list salt as the first ingredient on the nutrition label.
Nutrition Analysis
Calories 409, Total Fat 16g, Saturated Fat 3g, Sodium 604mg, Carbohydrates 29g, Dietary Fiber 3g, Protein 37g, Calcium 210 |
|
| |
| Meal |
Description |
| Breakfast |
1 ½ c unsweetened ready-to-eat cereal w/1 c low fat (1%) milk and ¾ c blueberries
1 hard-cooked egg |
| Lunch |
2 slices whole wheat bread w/1 Tbsp peanut butter and 1 small banana
1 c Cabot Nonfat Flavored Yogurt
1 c carrot sticks |
| Snacks |
1 c low fat (1%) milk
2 oz Cabot 50% Reduced Fat Cheddar in 1 whole wheat pita
34 small grapes |
| Dinner |
Kalamata Stuffed Chicken with Roasted Pepper Cream
2 c mixed salad greens
Kalamata Stuffed Chicken with Roasted Pepper Cream
Makes 6 servings
6 skinless boneless chicken breast halves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 ounces Cabot Sharp Cheddar, grated (about 1/2 cup)
1/2 cup finely chopped pitted kalamata olives
1/2 cup Italian-seasoned dry breadcrumbs
Cooking spray
1 (7 ounce) jar roasted red bell peppers, drained and patted dry
1/2 cup Cabot Greek Style Yogurt
1/4 teaspoon salt
Mixed salad greens
1. Preheat oven to 350 degrees.
2. Place chicken between two sheets plastic wrap; pound with meat mallet or heavy pan to flatten. Uncover and sprinkle evenly with salt and pepper.
3. Sprinkle cheese and olives evenly onto center of each chicken breast; roll up, jellyroll-style and secure with wooden toothpicks. Dredge chicken rolls in breadcrumbs.
4. Place rolls seam-side-down on baking sheet coated with cooking spray; lightly coat rolls with cooking spray. Bake for 25-30 minutes or until chicken is cooked all the way to center.
5. Meanwhile, pulse red peppers in food processor until pureed; add yogurt and salt, pulsing just until smooth. Refrigerate until ready to serve.
6. Remove chicken from oven and remove toothpicks. Let cool slightly. Slice breasts crosswise into 1-inch thick slices; arrange over salad greens and serve with red bell pepper sauce.
Nutrition Analysis
Calories 273, Total Fat 15g, Saturated Fat 4g, Sodium 1176mg, Carbohydrates 10g, Dietary Fiber 1g, Protein 23g, Calcium 60mg |
|
| |
| Meal |
Description |
| Breakfast |
1 whole wheat English muffin w/2 Tbsp + 1 tsp reduced fat cream cheese
1 c orange juice
1 c low fat (1%) milk |
| Lunch |
2 slices whole wheat bread w/2 oz chunk light tuna (packed in water, drained) mixed w/2 Tbsp reduced fat mayonnaise, 1 leaf of lettuce, 3 slices tomato, ½ oz Cabot 50% Reduced Fat Cheddar
1 small orange
1 c low fat (1%) milk |
| Snacks |
10 (1 oz) baked tortilla chips w/½ c salsa
1 small apple
1 c low fat (1%) milk |
| Dinner |
Item One: Tamale Skillet Supper
>> click to view recipe
Tamale Skillet Supper
Makes 6 servings
1 pound ground beef chuck
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 (15-ounce) can kidney beans, drained
1 (14 1/2-ounce) can Mexican-style stewed tomatoes
Cooking Spray
1 (16-ounce) tube prepared polenta*, cut into 1/4-inch-thick slices
4 ounces Cabot 50% Reduced Fat Cheddar, grated (about 1 cup)
Chopped fresh cilantro or parsley (optional)
1. In large skillet over medium-high heat, combine ground beef, onion and bell pepper; cook until beef is browned, about 5 minutes, breaking it up with spoon. Drain well. Stir in beans and tomatoes and cook, stirring occasionally, until mixture is thickened, about 10 minutes longer.
2. Preheat oven to 375 degrees.
3. Coat 1 1/2-quart baking dish with cooking spray. Line bottom and sides of dish with some of polenta slices, leaving enough to cover top. Spoon in beef mixture, then sprinkle with cheese. Top with remaining polenta slices.
4. Bake for 25 minutes, or until lightly browned and bubbly. Let stand for 10 minutes before serving. Sprinkle with cilantro or parsley, if desired.
* Find prepared polenta in produce section of supermarket.
Nutrition Analysis
Calories 317, Total Fat 13g, Saturated Fat 6g, Sodium 687mg, Carbohydrates 28g, Dietary Fiber 4g, Protein 25g, Calcium 166mg |
| Dinner |
Item Two: Vegetarian Taco Salad
>> click to view recipe
Vegetarian Taco Salad
Makes 4 servings
1 cup black beans, drained and rinsed
7 ounces Romaine lettuce
1 cup diced tomatoes
4 ounces Cabot 50% Reduced Fat Cheddar, grated (about 1 cup)
1/4 cup chile peppers
1/4 cups reduced fat sour cream
1 cup salsa
40 corn tortilla chips, baked
1. Mix all ingredients except salsa and chips in a large salad bowl. Toss to mix well. Add salsa and toss again.
2. Serve on bed of tortilla chips.
Nutrition Analysis
Calories 258, Total Fat 7 g, Saturated Fat 4 g, Sodium 940 mg, Carbohydrates 34 g, Protein 15 g, Calcium 20% |
|
| |
|
