Chesterfield County COACH

Monthly Recipes

February

Beef-a-roni

Makes six servings
Serve with a garden salad with your favorite reduced fat dressing.

• 4 ounces elbow macaroni, uncooked
• 2 tsp. olive oil
• 1 small onion, diced
• 1 tsp. chopped garlic
• 1 pound 8 percent ground beef
• 1/8 tsp black pepper
• 1/8 tsp. basil
• 1/8 tsp. oregano
• 1 jar (24-26 ounces) your favorite pasta sauce
• 1/4 cup grated Parmesan cheese

Cook macaroni according to package directions. In saucepan, heat olive oil. Add onion and garlic, and sauté until onion is transparent. Add ground beef, pepper, basil and oregano, and cook until beef is no longer pink. Add pasta sauce and Parmesan cheese. Stir well and heat thoroughly. Serve over macaroni.

Each serving contains: 300 calories, 12 grams fat, 4.5 grams saturated fat, 60 milligrams cholesterol, 880 milligrams sodium, 27 grams carbohydrate, 3 grams fiber, 7 grams sugars, 21 g protein. Good source of vitamin A and iron.

Fantastic Vegetarian Chili

Makes six servings.
They’ll never know it’s meatless!

• 2½ cups water
• 1 box Fantastic Vegetarian Chili Mix
• 2 15-ounce cans kidney beans, drained and rinsed
• 1 14.5-ounce can diced tomatoes
• 6 tbsp. reduced fat sour cream
• 6 tbsp. finely-shredded cheddar cheese

In large pot, bring 2½ cups of water to a boil. Add vegetarian chili mix and stir well. Add kidney beans and tomatoes. Reduce heat and simmer for 20 minutes. Serve with a dollop of reduced fat sour cream and a sprinkle of finely shredded cheddar cheese.

Each serving contains: 260 calories, 5 grams fat, 2.5 grams saturated fat, 15 milligrams cholesterol, 770 milligrams sodium, 39 grams carbohydrate, 10 grams fiber, 9 grams sugars, 18 grams protein. High in vitamin A, calcium and iron. Good source of vitamin C.

January

Baked Macaroni and Cheese

Makes four servings.
A new twist on a favorite dish!

• 8 ounces elbow macaroni, uncooked
• 1 tbsp. olive oil
• 1 tbsp. all-purpose flour
• ½ tsp. dry mustard
• 1½ cups skim milk
• 1¼ cups shredded low-fat, extra-sharp cheddar cheese
• ½ cup reduced-fat ricotta cheese
• 2 tbsp. chopped green onions, optional
• ¼ cup breadcrumbs

Preheat oven to 375 degrees. Spray 8-inch square baking pan with non-stick cooking spray. Cook macaroni according to package directions. Drain well.

Heat oil in a three-quart non-stick saucepan over low heat. Stir in flour and dry mustard. Cook and stir for one minute. Gradually stir in milk. Bring to a boil. Cook and stir for one minute. Add cheddar cheese. Remove the pan from heat.

In blender or food processor, puree ricotta cheese and add to sauce. Stir in green onions and pasta. Spoon into baking pan. Top with breadcrumbs. Bake for 20 minutes or until the top is golden brown.

Each serving contains: 420 calories, 13 grams fat, 6 grams saturated fat, 30 milligrams cholesterol, 360 milligrams sodium, 54 grams carbohydrate, 2 grams fiber, 4 grams sugars, 21 grams protein. High in calcium. Good source of vitamin A and iron.

Classic Tuna Noodle Casserole

Makes four servings.
Quick and easy! Make extra peas to serve on the side.

• 1 10.75-ounce can 98 percent fat-free cream of celery soup
• ½ cup milk
• 1 cup cooked peas
• 2 6-ounce cans tuna, drained and flaked
• 2 cups hot, cooked egg noodles
• 2 tbsp. dry breadcrumbs
• 1 tbsp. butter or margarine, melted

Preheat oven to 400 degrees. Mix soup, milk, peas, tuna and noodles in 1 ½-quart baking dish. Bake 20 minutes or until hot. Stir. Mix breadcrumbs with butter. Sprinkle on top. Bake five minutes.

Each serving contains: 320 calories, 7 grams fat, 2.5 grams saturated fat, 60 milligrams cholesterol, 890 milligrams sodium, 34 grams carbohydrate, 3 grams fiber, 3 grams sugars, 29 grams protein. High in vitamin A and iron. Good source of vitamin C.

For more information about the Coalition for Active Children, please call (804) 748-1706.