Tuna Zoodle Casserole
This super-satisfying calorie-slashed recipe is made with zucchini noodles and panko breadcrumbs.
1/4th of casserole: 229 calories, 10.5g total fat (3g sat fat), 565mg sodium, 19.5g carbs, 4g fiber, 9g sugars, 15.5g protein
You’ll Need: 8-inch by 8-inch baking pan, nonstick spray, extra-large skillet, strainer, large bowl, medium bowl
Prep: 15 minutes • Cook: 35 minutes
1 cup chopped onion
1 cup sliced brown mushrooms
1/2 cup frozen peas
1 1/2 pounds spiralized zucchini (about 3 medium zucchini)
One 5-ounce can albacore tuna packed in water, thoroughly drained
1/3 cup light mayonnaise
2 tablespoons light sour cream
2 tablespoons fat-free milk
2 tablespoons grated Parmesan cheese
1 teaspoon garlic powder
1/4 teaspoon each salt and black pepper
1/4 cup whole-wheat panko breadcrumbs
1/3 cup shredded reduced-fat cheddar cheese
1. Preheat oven to 375 degrees. Spray an 8-inch by 8-inch baking pan with nonstick spray.
2. Bring an extra-large skillet sprayed with nonstick spray to medium-high heat. Add onion, mushrooms, and peas. Cook and stir until fresh veggies have slightly softened and peas have thawed, about 4 minutes.
3. Add zucchini to the skillet. Cook and stir until hot and slightly softened, about 3 minutes.
4. Transfer skillet contents to a strainer, and drain excess liquid. Place in a large bowl.
5. Add tuna, mayo, sour cream, milk, 1 tablespoon Parm, 1/2 teaspoon garlic powder, and 1/8 teaspoon each salt and pepper. Thoroughly mix.
6. Transfer mixture to the baking pan, and smooth out the top.
7. In a medium bowl, combine breadcrumbs with remaining 1 tablespoon Parm, 1/2 teaspoon garlic powder, and 1/8 teaspoon each salt and pepper. Stir in cheddar.
8. Sprinkle breadcrumb mixture over contents of the pan. Bake until hot and bubbly, about 25 minutes.
MAKES 4 SERVINGS
Chew on This . . . Traditional tuna casseroles are often made with egg noodles and topped with potato chips or fried onions, causing calorie and fat counts to skyrocket!
Lunchbox PB&J Blondies
Kids love these! The freeze-dried strawberries really take things up a notch. Classic flavors, reimagined . . .
1/9th of pan: 117 calories, 3g total fat (<0.5g sat fat), 202mg sodium, 21.5g carbs, 4g fiber, 4g sugars, 6g protein
You’ll Need: 8-inch by 8-inch baking pan, nonstick spray, food processor, medium microwave-safe bowl, plastic bag
Prep: 15 minutes • Cook: 30 minutes • Cool: 1 hour
One 15-ounce can chickpeas (garbanzo beans), drained and rinsed
⅓ cup unsweetened applesauce
1/3 cup powdered peanut butter or defatted peanut flour
¼ cup whole-wheat flour
¼ cup egg whites (about 2 large eggs’ worth)
3 tablespoons Truvia spoonable no-calorie sweetener (or another natural brand that’s about twice as sweet as sugar)
2 tablespoons creamy peanut butter (no sugar added)
2 tablespoons canned pure pumpkin
1½ tablespoons vanilla extract
¾ teaspoon baking powder
¼ teaspoon salt
3/4 cup freeze-dried strawberries, chopped
3/4 cup frozen strawberries (no sugar added), thawed (not drained)
21/4 teaspoons arrowroot powder
21/4 teaspoons Truvia spoonable no-calorie sweetener (or another natural brand that’s about twice as sweet as sugar)
1. Preheat oven to 350 degrees. Spray an 8-inch by 8-inch baking pan with nonstick spray.
2. In a food processor, combine all blondie ingredients except freeze-dried strawberries. Puree until completely smooth and uniform.
3. Fold in freeze-dried strawberries. Spread batter into the baking pan, and smooth out the top.
4. Bake until a toothpick (or knife) inserted into the center comes out mostly clean, 25 to 30 minutes. 5. Let cool completely, about 1 hour.
6. Meanwhile, make the topping. Clean food processor, and add topping ingredients. Puree until mostly smooth.
7. Transfer topping mixture to a medium microwave-safe bowl. Microwave for 1 minute, or until hot and thickened.
8. Spoon topping into a bottom corner of a plastic bag. Snip off the tip of that corner to create a small hole for piping.
9. Pipe topping over blondies in thin strips.
MAKES 9 SERVINGS
Chew on This . . . Sources say the average American will eat 1,500 PB&J sandwiches before graduating high school. Around 80 sammies a year? That’s crazy!
Make You Holler Jalapeño Poppers
These truly delicious apps taste EXACTLY like restaurant poppers, but they have a tiny fraction of the calories!
1/4th of recipe (3 poppers): 111 calories, 5.5g total fat (3.5g sat fat), 241mg sodium, 10g carbs, 1.5g fiber, 2.5g sugars, 5.5g protein
You’ll Need: baking sheet, nonstick spray, 2 wide bowls, small bowl
Prep: 25 minutes • Cook: 30 minutes
1/2 cup whole-wheat panko breadcrumbs
1/8 teaspoon each salt and black pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/3 cup light/reduced fat cream cheese, room temperature
1/4 cup shredded reduced-fat cheddar cheese
6 jalapeño peppers
1/4 cup egg whites (about 2 large eggs’ worth)
1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
2. In a wide bowl, combine breadcrumbs, salt, black pepper, and 1/4 teaspoon each garlic powder and onion powder. Mix well.
3. In a small bowl, combine cream cheese, cheddar, and remaining 1/4 teaspoon each garlic powder and onion powder. Mix thoroughly.
4. Halve jalapeño peppers lengthwise, and remove seeds and stems.
5. Evenly spoon and spread cheese mixture into the pepper halves.
6. Place egg whites in a second wide bowl. One at a time, coat pepper halves with egg whites, shake to remove excess, and coat with seasoned
7. Evenly place on the baking sheet, stuffed sides up. Top with any remaining seasoned crumbs. 8. Bake until outsides are crispy and peppers have softened, 25 to 30 minutes.
MAKES 4 SERVINGS
HG Tips: Use a spoon to seed your jalapeños. When handling jalapeños, don’t touch your eyes—that pepper juice can STING. And wash your hands well immediately afterward.