EDF September

Remember how I said I was going to post seasonal recipes from Martha Stewart's Everyday Food Magazine every month? Well it's September....so here goes:

Romaine, Avocado, and Corn Salad

- per serving: 166 calories, 8.9 g fat, 4.7 g protein, 22 g carbohydrates, 5 g fiber (exchanges: 1 1/2 fat, 1 vegetable, 1 starch; WW points: 3)

- suggestions: add some shredded chicken or black beans, for added protein, and make it a meal

English Muffin with Apple and Cheddar

- per serving (1/2 an English muffin): 173 calories, 7.7 g fat, 7.5 g protein, 18.5 g carbohydrates, 1 g fiber (exchanges: 1 starch, 1/4 fruit, 1 fat, 1 protein; WW points: 4)

- suggestions: use a whole wheat English muffin; Martha says 1 serving is both halves of the muffin, which would be fine if you were eating this as a meal...I would eat half and have it at breakfast or as a snack

Roasted Vegetable Soup

- per serving: 172 calories, 7.5 g fat, 3.6 g protein, 26 g carbohydrate, 5 g fiber (exchanges: 4 vegetable, 1 1/2 fat; WW points: 3)

- suggestions: I would only use 1 tablespoon of oil

Chicken and Artichoke Stew

- per serving: 355 calories, 10 g fat, 40 g protein, 25.4 g carbohydrates, 6 g fiber (exchanges: 2 fat, 5 protein, 1/2 starch, 3 vegetables; WW points: 7)

- suggestions: to make this recipe quicker, use a shredded rotisserie chicken purchased from the store; note, the optional rice is not included in the nutritional info; you could use shredded breast meat instead of thighs

Stuffed Chicken Cutlets

- per serving (1 cutlet...w/o tomato sauce...but that won't add much!): 192 calories, 7 g fat, 29 g protein, 1.8 g carbohydrates (exchanges:4 protein, 1 1/2 fat; WW points: 4)

- suggestions: Martha thinks you should eat 2 of these (for 384 cals and 58 g protein), but unless you are a man, you do not need that much protein at 1 meal...so my serving is 1 cutlet; this is a make ahead and freeze meal...perfect for a quick dinner

Broccoli Chowder with Corn and Bacon

- per serving: 264 calories, 6.1 g fat (2.6 g saturated), 14.4 g protein, 42 g carbohydrates, 5 g fiber (exchanges: 2 protein, 1 fat, 1 vegetable, 2 starch; WW points: 5)

- suggestions: I would probably add garlic with the onions

Herb Crusted Salmon with Spinach Salad

- per serving: 383 calories, 18.5 g fat (3 g saturated), 36.5 g protein, 16.7 g carbohydrates, 2.6 g fiber (exchanges: 3 1/2 fat, 6 protein, 2 vegetable; WW points: 9)

- suggestions: Don't be scared by the amount of fat...it's mostly from the fish (heart healthy omega-3's); I would use whole wheat bread

Iceberg Wedges with Gorgonzola Dressing

- per serving: 80 calories, 2.7 g fat (1.8 g saturated), 5 g protein, 9.6 g carbohydrates, 3 g fiber (exchanges: 1/2 fat, 1 protein, 1 vegetable; WW points: 1)

- suggestions: I might add a little more cheese!