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Moderation Maven

Dishing Up the Best Ingredients for a Healthy Lifestyle
Main Dishes
CheesesteakGraphic

Recipe Rescue: Cheesesteak Sandwiches

Meat and cheese piled high on an oversized hoagie roll... delicious, but over the top on fat and calories. Here's how to make a cheesesteak at home and enjoy, the Moderation Maven way: Use top round steak (a relatively lean cut) Add flavor without calories: Caramelize the onions and season the meat with herbs and spices Use one skillet t...

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Recipe Rescue: Bacon and Cheese Quiche

With eggs as the best known ingredient, quiche sounds like it would be healthy. But add a pie crust, heavy cream, bacon, and cheese, and you've got a lot more fat and calories than you bargained for. Here's I did to make this recipe healthier: Swap out the bland pie crust for one made from hash browns - this cuts fat and calories while adding fi...

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Recipe Rescue: Grilled Cheese and Tomato Soup

Posted by Leia Flure - Main Dishes

Okay, who doesn't love a good old-fashioned grilled cheese sandwich on a rainy day? Or even better, a grilled cheese sandwich served with a steaming bowl of creamy tomato soup. April showers bring May flowers; but in the meantime, here's how to revisit childhood (or make new memories for your own kids/grandkids!) without venturing out into the pouring rain. (Scroll to the bottom...

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Quick Spinach, Sausage, and White Bean Stew

Quick Spinach, Sausage, and White Bean Stew (Printable PDF Version) Makes 8 cups Ingredients 12 oz turkey or chicken sausage, sliced into 1/4" rounds 1 tablespoon olive oil 1 medium onion, diced...

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Recipe Rescue: Jambalaya

Posted by Leia Flure - Main Dishes

Celebrate a belated Mardi Gras with the one-pot wonder that is jambalaya! Spicy sausage, chicken breast, and shrimp stewed together with tomatoes, onions, green peppers, and rice that soaks it all up. The best! (Scroll to the bottom of the post for a printable PDF version of the recipe)...

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Easy Herbed Salmon and Garlic-Parmesan Broccoli

February is American Heart Month, and there's no better way to celebrate than with a heart-healthy meal! The American Heart Association recommends eating fish twice weekly to reap the benefits of this leaner protein option. Cold-water fatty fish like salmon, tuna, sardines, lake trout, mackerel, and herring are good sources of omega-3 fatty acids, which can help lower blood pressure an...

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Recipe Rescue: Beef Stroganoff

Posted by Leia Flure - Main Dishes

Beef stroganoff over egg noodles - comforting, creamy, and just right for a chilly night. But this rich dish can pack in over 700 calories and almost an entire day's worth of fat! Read on to see how you can still enjoy this yummy beef and noodle classic as part of a balanced diet! (Scroll to the bottom of the post for a printable PDF version of the recipe)...

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Rainbow Stuffed Peppers

Posted by Leia Flure - Main Dishes

Brighten up your table with colorful and nutritious stuffed peppers! These are sure to fill you up, with 19g of protein and 3g of dietary fiber for only 250 calories. Plus, 270% of your daily vitamin C and 60% of your vitamin A! Watch me prepare Stuffed Peppers on WC...

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Recipe Rescue: Butternut Squash and Sausage Soup

Butternut squash soup sounds healthy enough. I mean, it's gotta be good for you... it's got vegetables! Right? Yes, you're getting lots of good stuff from the squash - vitamin A, fiber, potassium, and so on. But butternut squash soup typically includes high-fat ingredients like cream for silky texture and sausage to add a savory element. And don't forget about the bread you might use to...

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Recipe Rescue: Macaroni and Cheese

Posted by Leia Flure - Main Dishes

When it comes to comfort food, macaroni and cheese is as classic as you can get. But forget the boxed versions -- if you're going to have the mac, do it right. Macaroni and cheese from scratch is far more satisfying, and you have better control over what goes in it. Unfortunately, some recipes go a little overboard, packing close to 800 calories per serving! Try my recipe that's creamy and chee...

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Recipe Rescue: Chili

Cold temps triggering a craving for comfort food? There's nothing better than a steaming bowl of chili on a crisp fall day, but it can be a bit high in calories when higher-fat ground beef is used. Whip up a batch of our hearty turkey chili for a meal that'll stick to your ribs but not your waistline. (Scroll to the bottom of the post for a printable PDF version of the recipe!)...

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Healthy How-To: Burrito Bowls

Posted by Leia Flure - Main Dishes

We love customizable burritos and bowls, but do you know how to make yours diet-friendly? The giant tortilla, rice, beans, and corn make it a carb fest, while cheese and sour cream ramp up the fat. Roll it all together (literally!) and the calorie count - like the burrito - is as "big as your head."  If you love going out for Mexican but don't love going home feeling like you're going to explode,...

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Recipe Rescue: Orange Chicken

Posted by Leia Flure - Main Dishes

We Americans like to put our own spin on most international dishes, and orange chicken is no exception! Pile fried chicken pieces on top of fried rice and cover it all in a sticky sweet sauce and you've got a meal that's far from healthy. Can we rescue this restaurant favorite? (Scroll to the bottom of the post for a printable PDF version of the recipe!)...

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Recipe Rescue: Alfredo

Posted by Leia Flure - Main Dishes

Creamy alfredo sauce is almost a heart attack waiting to happen! Traditional sauces made with butter and heavy cream cram in 350 calories per 1/2 cup (and that's before the pasta)! Get your alfredo fix with my slimmed down sauce served over whole grain linguine, chicken, and broccoli. (Scroll to the bottom of the post for a printable PDF version of the recipe!)...

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Healthy How-To: Tots and Nuggets

The kids are back in school, so what better time to make over everyone's favorite cafeteria classics? Fried finger foods like chicken nuggets and "tater tots" are high-fat and not the best choice for growing brains and bodies. (Not to mention for adults watching their weight.) Our faux-fried versions find a happy medium between good nutrition and kid-friendly fun! (Scroll to the bot...

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Mozzarella and Tomato Pasta Salad

Mozzarella and Tomato Pasta Salad Makes 18 cups Ingredients 12 oz package whole wheat/whole grain rotini, cooked until al dente 16 oz fresh mozzarella, cubed 2.5 lb plum or Roma tomatoes, chopped 1/2 cup lite balsamic vinaigrette salad dressing 1 table...

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Recipe Rescue: Lasagna

Posted by Leia Flure - Main Dishes

Lasagna has morphed from an Italian classic to an Americanized diet disaster. Typical recipes are filled with sausage and/or beef, carb-heavy noodles, plus gobs of ooey gooey cheese. We really don't need all that meat and cheese (translation: artery-clogging fat and waist-expanding calories). We may want it, but that's another story! I've clea...

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Healthy How-To: Roast Beef

Posted by Leia Flure - Main Dishes

Protein foods like beef, poultry, pork, and seafood take up the largest proportion of our food budgets. You can find deals at the market, but there are things we can do to save money even when meat isn't on sale. At the deli counter, specifically, lunch meats can be somewhat expensive because it's a convenience food. Deli meats can also be very high in sodium (even the lower-sodium ve...

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Recipe Rescue: Loaded Baked Potato Casserole

Leia- I have a recipe that everyone in our family LOVES - but it has to be the most fattening dish ever invented. Is there anything you can do with it to make it healthier? It is yummy, and there's never a smidge left over. However, I'd rather not kill everyone in the family by bringing it to all the family gatherings. Might as well call it "heart attack casserole"! He...

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