| Pineapple & Ham Bread Soufflé EatingWell Test Kitchen A bread pudding-soufflé hybrid, this dish gets its inspiration from a rich, pineapple soufflé traditionally served as an accompaniment to baked ham. We turned it into a main dish, putting the ham straight into the soufflé. Then, we improved the nutritional profile by omitting heavy cream and butter and choosing whole-wheat bread over white. For the best texture and flavor, look for soft whole-wheat sandwich bread without any added malt or molasses. Be sure to use canned, not fresh pineapple—fresh pineapple makes the soufflé too wet. Servings: 6 servings, about 1 2/3 cups each
Total Time: 1 1/4 hours
Ease of Preparation: Easy
Health: High Calcium, High Fiber
Ingredients:
Pineapple & Ham Bread Soufflé
1 pound soft whole-wheat sandwich bread , crusts removed
6 large eggs , separated
3/4 cup low-fat milk
3 8-ounce cans crushed pineapple , very well drained
1 1/2 cups finely diced ham steak
3 tablespoons butter , melted
2 tablespoons sugar
1/4 teaspoon salt
Steps:
1: Preheat oven to 375°F. Coat a 2 1/2-quart soufflé or casserole dish with cooking spray. 2: Process bread in a food processor in three batches, until coarse crumbs form (about 5 cups). 3: Whisk 2 egg yolks (discard the remaining yolks or reserve for another use), milk, pineapple and ham in a large bowl. Stir in the breadcrumbs and butter. 4: Beat 6 egg whites, sugar and salt in a medium bowl with an electric mixer on medium-high speed until soft peaks form. Gently fold the whites into the bread mixture in two batches. Transfer to the prepared dish. 5: Bake the soufflé until puffed, golden and an instant-read thermometer inserted into the center registers at least 160°F, 50 minutes to 1 hour.
Nutrition: (Per serving)
Calories - 474
Carbohydrates - 59
Fat - 16
Saturated Fat - 7
Monounsaturated Fat - 5
Protein - 24
Cholesterol - 119
Dietary Fiber - 6
Potassium - 319
Sodium - 492
Nutrition Bonus - Selenium (37% daily value), Vitamin C & Iron (20% dv), Calcium (16% dv).
Equipment: 2 1/2-quart soufflé or casserole dish
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| Tortellini Primavera EatingWell Test Kitchen This creamy tortellini and vegetable pasta is a real crowd pleaser. To make it even quicker, use frozen chopped vegetables instead of fresh. Serve with: A green salad and whole-grain baguette. Servings: 5 servings, about 1 1/4 cups each
Total Time: 25 minutes
Ease of Preparation: Easy
Health: High Calcium, High Fiber
Ingredients:
Tortellini Primavera
1 14-ounce can vegetable broth or reduced-sodium chicken broth
2 tablespoons all-purpose flour
1 tablespoon extra-virgin olive oil
3 cloves garlic , sliced
1 cup shredded fontina cheese or 3/4 cup shredded Parmesan cheese
1 tablespoon chopped fresh tarragon , dill or chives or 1 teaspoon dried tarragon
1/8 teaspoon salt
4 cups chopped vegetables , such as broccoli, carrots and snap peas, or 16-ounce bag frozen mixed vegetables
1 16-ounce package frozen cheese tortellini
Steps:
1: Put a large pot of water on to boil. 2: Meanwhile, whisk broth and flour in a small bowl. Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Add the broth mixture to the pan, bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a spoon, about 3 minutes. Remove from the heat and stir in cheese, tarragon (or dill or chives) and salt. 3: Add vegetables and tortellini to the boiling water; return the water to a simmer and cook until the vegetables and tortellini are tender, 3 to 5 minutes. Drain; add to the pan with the sauce and stir to coat.
Nutrition: (Per serving)
Calories - 424
Carbohydrates - 55
Fat - 15
Saturated Fat - 8
Monounsaturated Fat - 4
Protein - 14
Cholesterol - 68
Dietary Fiber - 5
Potassium - 321
Sodium - 566
Nutrition Bonus - Vitamin A (126% daily value), Calcium (20% dv), Vitamin C (17% dv), Folate (16% dv).
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| Grits & Greens Casserole Katie Webster Here we’ve combined two favorite Southern side dishes—grits and greens—into one casserole; it’s a natural choice to serve with Easter ham. Try omitting the bacon and using vegetable broth to make it a vegetarian dish. Servings: 6 servings, about 1 cup each
Total Time: 1 1/4 hours
Ease of Preparation: Easy
Health: Low Calorie, Low Sat Fat, Low Cholesterol, Low Sodium, High Calcium, Healthy Weight, Heart Healthy, Diabetes Appropriate
Ingredients:
Grits & Greens Casserole
4 slices bacon , chopped (optional)
2 teaspoons extra-virgin olive oil
1 small onion , diced
4 cloves garlic , minced
2 cups reduced-sodium chicken broth or vegetable broth, divided
1/4 teaspoon salt
16 cups chopped collard greens or kale, stems removed (about 1 large bunch, 1 1/2-2 pounds)
2 cups water , plus more as needed
1 cup grits (not instant)
3/4 cup shredded extra-sharp Cheddar cheese , divided
1/4 cup prepared salsa
1 large egg , lightly beaten
Steps:
1: Preheat oven to 400°F. Coat an 8-inch-square baking dish with cooking spray. 2: Place bacon (if using) in a large Dutch oven. Cook over medium heat, stirring often, until crispy, 4 to 6 minutes. Remove with a slotted spoon to a paper towel-lined plate to drain. Pour off the bacon fat. 3: Return the pot to medium-low heat; add oil, onion and garlic and cook, stirring often, until fragrant and starting to brown in spots, 2 to 8 minutes (cooking time will be quicker if you started with bacon). Add 1 cup broth and salt; bring to a boil over high heat. Add collards (or kale); stir until wilted down to about one-third the volume and bright green, 1 to 2 minutes. Cover, reduce heat to medium-low and simmer, stirring occasionally, until tender, 18 to 20 minutes. Adjust heat during cooking to maintain a simmer, and add water, 1/4 cup at a time, if the pan seems dry. 4: Meanwhile, bring 2 cups water and the remaining 1 cup broth to a boil in a large saucepan. Pour in grits in a steady stream, whisking constantly. Bring to a simmer, whisking constantly. Reduce heat to medium-low and cook, whisking often, until thick, about 5 minutes. Combine 1/2 cup cheese, salsa and egg in a small bowl. Remove the grits from the heat and quickly stir in the cheese mixture until combined. 5: Working quickly, spread about half the grits in the prepared baking dish. Top with greens, spreading evenly. Spread the remaining grits over the greens. Sprinkle with the remaining 1/4 cup cheese and the reserved bacon (if using). 6: Bake the casserole until hot and bubbling, about 20 minutes. Let stand for about 10 minutes before serving.
Nutrition: (Per serving)
Calories - 226
Carbohydrates - 31
Fat - 8
Saturated Fat - 3
Monounsaturated Fat - 2
Protein - 11
Cholesterol - 50
Dietary Fiber - 4
Potassium - 335
Sodium - 473
Nutrition Bonus - Vitamin A (134% daily value), Folate (66% dv), Vitamin C (60% dv), Calcium (26% dv).
Prepare through Step 5, cover and refrigerate for up to 1 day. Bake at 400°F until bubbling, about 30 minutes.
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