Dishing It Up!

by Victoria Mattson

Victoria Mattson is a local cook, confectionaire and writer. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or e-mail victoria@northcountyoutlook.com.

As many of us emphasize healthy eating these days, a number of our "old favorite" recipes don't seem to make the grade. Oftentimes, the meals on our favorites list are laden with ingredients we are advised to "use sparingly." Happily, many of these recipes can be modified to reduce calories and increase nutrients, allowing us to bring favorite dishes to our tables without guilt.



You can makeover many of your "old favorites" by using some simple strategies to decrease the calories and fat content and add precious nutrients. Here are a few suggestions:



* Add spinach, kale, broccoli or other green vegetables to casseroles and egg dishes to increase nutrients.

* Use healthy vegetable oils such as olive oil in place of saturated fats like butter.

* Use non-fat or low-fat cheese, yogurt and milk.

* Substitute whole grains for refined ones in pasta, rice, bread and flour.

* Reduce sodium levels by substituting fresh herbs for salt or using low-sodium broths.

* Make cakes, cookies and muffins with whole wheat pastry flour and vegetable oils.



Here is a recipe that I have modified for cheese manicotti. Manicotti is a tube-shaped pasta, which is cooked, stuffed with cheese or meat, covered with sauce, and then baked. This Four Cheese Manicotti recipe was "lightened up" by using nonfat ricotta cheese, a combination of nonfat and light cream cheese, and by using less mozzarella and parmesan cheese than traditional recipes specify. And finally, spinach was added to increase the nutrient value.



Lowfat Four-Cheese Manicotti



12 manicotti shells

1 cup shredded part-skim mozzarella cheese, divided in half

1/2 cup grated Parmesan cheese, divided in half

1 teaspoon dried Italian Seasoning

1/2 teaspoon pepper

1 (15 ounce) carton non-fat ricotta cheese

1 (8 ounce) package garden vegetable-flavored light cream cheese, softened

4 ounce block nonfat cream cheese, softened

1/2 cup finely chopped onion

3 cloves garlic, chopped

1 (10 ounce) package frozen spinach, thawed, drained & squeezed dry

1 (27 ounce) jar low-fat, reduced sodium tomato sauce



1) Cook pasta according to package directions, drain, and set aside.

2) In a medium bowl, combine 1/2 cup mozzarella and 1/4 cup Parmesan cheese with Italian seasoning and pepper. Add ricotta and both cream cheeses and mix until smooth. Stir in onion, garlic and spinach.

3) Spoon mozzarella cheese mixture into cooked manicotti, using about 1/3 cup per shell.

4) Spray a 13x9-inch baking dish with cooking spray. Spread 1 cup sauce evenly over the bottom of the pan. Arrange the stuffed manicotti in the pan and cover with remaining sauce. Cover with foil and bake at 400˚F for 25 minutes.

5) Uncover and sprinkle with remaining mozzarella and Parmesan cheeses. Continue baking, uncovered, for an additional 10 minutes until the cheese is melted.





Victoria Mattson is owner of Let's Dish!, a "make and take meal kitchen" located at 11605 State Ave. in Marysville. Phone 360-658-9903 or visit www.letsdish.com.