Healthful eating made easy

January 27, 1999

Healthful foodsMaterials courtesy of Alberto-Culver USA Inc.

Get on the road to a healthier you by adopting a healthy eating plan that is simple enough to become a way of life. Reach for success by focusing on delicious, easy-to-prepare meals that you and your family can enjoy throughout the year.

Healthy eating begins with foods that are low in fat, sugar and sodium. That means learning new ways to include smart flavorings in your day-to-day cooking. Salt-free seasonings and fat-free butter flavorings provide a healthy way to enhance the natural flavors in food. Once you get used to new healthy habits, you'll find yourself reaching for flavor instead of fat, calories, and sodium when preparing your favorite recipes.

Bean and Vegetable Rice Medley

  • 2 1/4 cups reduced sodium/fat chicken broth
  • 2 cups instant brown rice, uncooked
  • 3 tablespoons butter-flavored sprinkles
  • 1 1/2 cups broccoli florets
  • 1 1/2 cups julienne-cut red bell pepper
  • 2/3 cup sliced carrots
  • 2 cups garbanzo beans, rinsed and drained

Bring broth to boil in medium saucepan. Add rice, butter-flavored sprinkles, broccoli, red pepper, and carrots. Reduce heat. Simmer, covered, 10 minutes or until vegetables are tender and all liquid is absorbed. Stir in beans. Serves 4.


Approximate values per serving: 360 calories, 5 grams fat, 5 milligrams cholesterol, 460 milligrams sodium, 68 grams carbohydrates, 14 grams protein, 8 grams fiber .

Fresh Carrot Soup

  • 1 16-ounce can fat-free, lower sodium chicken broth
  • 6 carrots, sliced (about 12 ounces)
  • 1/2 cup chopped onion
  • 1 teaspoon seasoning blend
  • 1 cup 2 percent low-fat milk
  • 1/4 cup light sour cream

Combine chicken broth, carrots, onion, and seasoning in a medium saucepan. Bring to boil; reduce heat and simmer covered for 15 minutes or until carrots are tender. Pour mixture into a blender and process until smooth. Return mixture into saucepan; stir in milk, and heat. Top with sour cream. Soup can also be served cold. Serves 4.

Approximate values per serving: 100 calories, 2.5 grams fat, 10 milligrams cholesterol, 300 milligrams sodium, 16 grams carbohydrates, 6 grams protein, 3 grams fiber

Garlic Seafood Chowder

  • 1 3/4 cups water
  • 2 teaspoons butter flavor sprinkles
  • 1 1/4 cups 2 percent milk
  • 1 pound peeled and deveined shrimp, uncooked
  • 2 8-ounce cans no salt-added tomato sauce
  • 1 pound scallops
  • 4 teaspoons roasted garlic pepper
  • 1 1/4 cups instant mashed potato flakes

Bring water, milk, tomato sauce, garlic pepper and butter-flavored sprinkles to boil in large saucepan. Stir in shrimp, scallops and potato flakes. Simmer 8 to 10 minutes or until seafood is tender. Serves 8.

Approximate values per serving: 150 calories, 1.5 grams fat, 100 milligrams cholesterol, 270 milligrams sodium, 13 grams carbohydrates, 21grams protein, 2 grams fiber

Carrots and Currants

  • 1 pound sliced baby carrots
  • 1 cinnamon stick
  • 1/2 cup currants
  • 1 teaspoon butter-flavored sprinkles
  • 2 teaspoons lemon juice

Place all ingredients except butter-flavored sprinkles in a saucepan. Add cold water to cover. Bring to a boil. Reduce heat, cover, and simmer 15 minutes or until carrots are tender. Remove from heat; discard cinnamon stick. Top with butter flavor sprinkles. Serves 6.

Approximate values per serving: 40 calories, 0 grams fat, 0 milligrams cholesterol, 115 milligrams sodium, 9 grams carbohydrates, 18 grams protein, 3 grams fiber

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