Don't Run Out for Fast Food - Look In Your Freezer!

Looking for something quick that you can pop in the microwave or toaster oven? Save time, gas and money by looking in your freezer. Of course you actually need to stock your freezer with some tasty but light options. Luckily I've got some suggestions for you.

Mexican Cuisine Quick Meals

• Chicken Taquitos (Whole Kitchen brand available at Whole Foods)5 Taquitos = 180 calories, 9 g protein, 28 g carbohydrate, 3.5 g fat, 1 g saturated fat, 20 mg cholesterol, 5 g fiber, 230 mg sodium. Calories from fat: 17.5 percent.



• Black Bean & Cheese Taquitos (Trader Jose's brand)
  4 Taquitos = 310 calories, 12 g protein, 42 g carbohydrate, 11 g fat, 2 g saturated fat, 10 mg cholesterol, 7 g fiber, 180 mg sodium. Calories from fat: 32 percent.



• Black Bean & Corn Enchilada (Trader Jose's brand)
  2 enchiladas = 260 calories, 8 g protein, 40 g carbohydrate, 8 g fat, 0 g saturated fat, 0 mg cholesterol, 4 g fiber, 460 mg sodium. Calories from fat: 28 percent.

Asian Cuisine Quick Meals

• Vegan Pad Thai with Tofu (Trader Joe's brand)
  1 bowl (312 grams) = 600 calories, 18 g protein, 114 g carbohydrate, 7 g fat, 1.5 g saturated fat, 0 mg cholesterol, 3 g fiber, 840 mg sodium. Calories from fat: 10.5 percent.

Pizza Pocket Quick Meals

• Amy's Cheese Pizza Pocket Sandwich
  1 pocket = 310 calories, 14 g protein, 42 g carbohydrate, 10 g fat, 3.5 g saturated fat, 15 mg cholesterol, 4 g fiber, 450 mg sodium. Calories from fat: 29 percent.


• Lean Pockets come in several flavors but here's the most popular:
  1 Pepperoni Pizza Lean Pocket = 280 calories, 13 g protein, 40 g carbohydrate, 8 g fat, 3.5 g saturated fat, 20 mg cholesterol, 2 g fiber, 630 mg sodium. Calories from fat: 26 percent. (And 25% Daily Value for calcium.)

Quick Snacks

• People love those convenient frozen bite-size pizza rolls but they can be high in fat, saturated fat and trans fat. Bagel Bites are a better quick snack choice.


• Weight Watchers Smart Ones Vegetable Pizza Minis
  4 pieces (141 grams) = 270 calories, 11 g protein, 41 g carbohydrate, 7 g fat, 3.5 g saturated fat, 10 mg cholesterol, 6 g fiber, 470 mg sodium. Calories from fat: 23 percent. (And 20% Daily Value for calcium.)

Related Topics:

• Healthy Cooking with Elaine Magee, RD
• Healthy Cooking Newsletter - recipes, kitchen and shopping advice in your inbox

Recipe Makeover: Homemade Tuna Noodle Casserole

Sharing a meal with your family has many benefits and is so important - especially these days. Here's new take on an old favorite for a homemade family supper. Typical tuna casserole recipes contain around 450 calories, 23 g fat, 12 g saturated fat, and 70 mg cholesterol per serving. This version is 100 calories less per serving and cuts the fat by more than 50%!

Elaine's Homemade Tuna Noodle Casserole

Photo: Elaine Magee

Ingredients:

6 ounces whole wheat blend extra wide noodles (about 4 cups cooked)
1 tablespoon olive oil
1 onion, chopped (about 1 1/2 cups)
1 cup chopped red or green bell pepper
2 cups sliced mushrooms (baby portabellas, crimini, or regular)
2 teaspoon minced or chopped garlic
3 tablespoons unbleached flour
3 tablespoons fat-free half-and-half (low-fat milk can be used)
1 cup fat-free half-and-half (low-fat milk can be used)
3/4 cup condensed or double strength low sodium chicken broth
1 1/2 teaspoons dried oregano flakes
Black pepper to taste (1/2 teaspoon or more)
2 cups lightly cooked green vegetables of choice (sugar snap peas or broccoli florets) or 1 cup of green peas
10 ounces solid white albacore tuna, drained
1 cup reduced fat sharp cheese
1/3 cup shredded Parmesan cheese
3/4 cup crouton crumbs (Put some croutons in a sandwich bag and use a rolling pin or the flat side of a meat mallet to transform your croutons into crumbs)

Directions:

1. Preheat oven to 375 degrees and coat a 9 x 13-inch baking dish with canola or olive oil cooking spray.
2. Start boiling the water for the pasta in a large saucepan. When the water is boiling, cook the noodles following the directions on the pasta box or bag. When cooked al dente, drain the noodles in a colander and set aside.
3. Meanwhile, start heating a large nonstick skillet or large saucepan with the olive oil over HIGH heat. Add the onion, bell pepper, mushrooms, and garlic into the skillet and sauté for 5 minutes or until mushroom are lightly brown in some places.
4. In small bowl, combine the flour with 3 tablespoons of half-and-half. Slowly stir in the cup of half-and-half and the chicken broth. Pour the flour mixture into the skillet with vegetables and cook on low until the sauce is nicely thickened (about 3 minutes). While it's cooking, stir in the oregano and black pepper.
5. In the skillet, combine the green vegetable, tuna chunks, cooked and drained noodles, and cheeses with the sauce. Spoon the mixture into prepared baking dish and sprinkle the crouton crumbs evenly over the top. Bake the casserole, uncovered, in the oven until the edges and crumbs on top are golden brown (about 25 minutes). Enjoy!

Yield: Makes 6 servings

Nutrition Analysis per serving: 350 calories, 27 g protein, 39 g carbohydrate, 10 g fat, 4.5 g saturated fat, 3.3 g monounsaturated fat, 1.2 g polyunsaturated fat, 39 mg cholesterol, 5 g fiber, 391 mg sodium. Calories from fat: 26 percent calories from fat. Omega-3 fatty acids = .5 g, Omega-6 fatty acids = .5

Related Topics:

• Healthy Cooking with Elaine Magee, RD
• Healthy Cooking Newsletter - recipes, kitchen and shopping advice in your inbox