A hearty meal that won't weigh on your waistline

After a strenuous day of skating, sleigh riding or frolicking in the snow, why not treat your family to a warm winter meal that is not only delicious, but also good for you? Ellen Carroll is a registered dietician with Cooking Light magazine and she shares some secrets from the magazine on “Today.” Check out the recipes she discusses:

Crisp and Spicy Snack Mix

Take this to snack on before dinner. And if there’s any left, toss it on a salad.

2 cups crisscross of corn and rice cereal (such as Crispix)
1 cup tiny pretzel twists
1/2 cup reduced-fat wheat crackers (such as Wheat Thins)
1/2 cup reduced-fat cheddar crackers (such as Cheez-It)
1 ½ tablespoons butter, melted
1 tablespoon ginger stir-fry sauce (such as Lawry’s)
1 teaspoon chili powder
1 teaspoon ground cumin
1/4 teaspoon salt
Cooking spray

1. Preheat oven to 250 degrees.
2. Combine the first 4 ingredients in a bowl. Combine butter, stir-fry sauce, powder, cumin, and salt; drizzle over cereal mixture, tossing to coat. Spread mixture into a jelly roll pan coated with cooking spray. Bake at 250 degrees for 30 minutes or until crisp, stirring twice.

Yield: 4 cups (serving size: ½ cup)
Calories 117 (30% from fat); fat 3.9g (satfat 1.7g, monofat 0.7g, polyfat 0.5g); protein 2.2g; carbohydrate 18.5g; fiber 0.8g; cholesterol 6mg; iron 2.6mg; sodium 368mg; calcium 17mg

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Broccoli, Orange, and Watercress Salad

To save time, steam broccoli ahead; cover and chill. Section the oranges ahead, too.

Dressing:
1/4 cup cider vinegar
2 tablespoons rice vinegar
1 tablespoon olive oil
2 teaspoons sugar
1 teaspoon honey mustard
1/4 teaspoon salt
1/8 teaspoon coarsely ground black pepper

special feature SOUPS: •  Ahoy! Steal this chef’s super chowder recipe •  A variety of winter soups to warm your soul •  More soup recipes to warm the soul •  A scrumptious mushroom soup recipe STEWS: •  Crockpot cooking for cold winter nights •  A hearty meal that won't bust your waistline ROASTS AND OTHER DISHES: •  A larger-than-life meatloaf, Tuscan-style •  Humble no more: In praise of the pot pie •  Steal this chef’s sizzling pork loin recipe •  Muy bueno! Steal this chef’s paella recipe COMPLETE MEALS: •  Warm up your winter with this modern cuisine •  Winter foods to keep you warm, Italian style •  Classic, hearty French food made easy •  Cook up a fall-into-winter extravaganza •  Kick up the flavor in your winter dinners OTHER RESOURCES: •  More winter warmers in our Recipe Search

Salad:
4 cups thinly sliced iceberg lettuce
3 cups small broccoli florets, steamed
3 cups trimmed watercress
2 cups orange sections (about 4 oranges)

To prepare dressing, combine first 7 ingredients in a jar. Cover tightly; shake vigorously.

To prepare salad, combine lettuce and the remaining ingredients in a large bowl. Add dressing; toss well to coat.

Yield: 6 servings (serving size: 1 1/2 cups)
Calories 88 (28% from fat); fat 2.8g (satfat 0.4g, monofat 1.8g, polyfat 0.5g); protein 3.7g; carbohydrate 15g; fiber 4.3g; cholesterol 0.0mg; iron 1.1mg; sodium 130mg; calcium 88mg

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Beef Stew

Serve this Mediterranean-inspired stew over Creamy Mashed Potatoes. Make and keep warm in a Dutch oven or slow cooker.

1 1/2 teaspoons olive oil
1 1/2 pounds beef stew meat, cut into 1-inch pieces
3 1/2 cups halved mushrooms (about 8 ounces)
2 cups diagonally cut carrot
1 1/2 cups coarsely chopped onion
1 1/2 cups sliced celery
2 garlic cloves, minced
1 1/2 cups water
1 cup Cabernet Sauvignon or other dry red wine
1/2 teaspoon dried thyme
1 1/4 teaspoons kosher salt
1/4 teaspoon coarsely ground black pepper
2 (14.5-ounce) cans no-salt-added stewed tomatoes, undrained
2 bay leaves
1 (2 1/4-ounce) can sliced ripe olives, drained
2 tablespoons red wine vinegar
1/4 cup chopped fresh flat-leaf parsley

Heat oil in a large Dutch oven over medium-high heat. Add beef; cook 5 minutes, browning on all sides. Remove from pan. Add mushrooms and next 4 ingredients (mushrooms through garlic) to pan; cook 5 minutes, stirring occasionally. Return beef to pan. Stir in water and next 6 ingredients (water through bay leaves); bring to a boil. Cover, reduce heat, and simmer 1 hour. Stir in olives, and cook for 30 minutes or until beef is tender. Discard bay leaves. Stir in vinegar. Sprinkle with parsley.

Yield: 6 servings (serving size: 1 1/3 cups)
Calories 288 (32% from fat); fat 10.3g (satfat 3.3g, monofat 5g, polyfat 0.6g); protein 25.2g; carbohydrate 20.1g; fiber 5.7g; cholesterol 71mg; iron 5.5mg; sodium 584mg; calcium 100mg

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Creamy Mashed Potatoes

Horseradish adds a peppery kick, but the potatoes are also good without it. Or add the horseradish last, just to the portion of potatoes reserved for the adults.

2 1/4 pounds cubed peeled Yukon gold potato
2/3 cup 2% reduced-fat milk, warmed
2 tablespoons butter, softened
2 teaspoons prepared horseradish
1 teaspoon kosher salt
1/4 teaspoon coarsely ground black pepper

Place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 15 minutes or until tender. Drain. Return potatoes to pan. Add milk and remaining ingredients; mash to desired consistency. Cook over low heat until warm.

Yield: 8 servings (serving size: 2/3 cup)
Calories 174 (28% from fat); fat 5.5g (satfat 3.4g, monofat 1.4g, polyfat 0.2g); protein 3.2g; carboydrate 28.6g; fiber 1.9g; cholesterol 15mg; iron 0.5mg; sodium 315mg; calcium 29mg

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Mulled Cranberry-Apple Cider

A swivel-bladed vegetable peeler works well for removing the orange peel. Be sure to remove only the colored part of the peel — which contains the flavorful oils — and no more; the white pith is bitter.

4 cups cranberry juice cocktail
4 cups apple cider or apple juice
3 tablespoons brown sugar
5 (3 x 1-inch) strips orange rind
8 whole cloves
4 whole allspice
2 (3-inch) cinnamon sticks, halved
1 whole nutmeg

Combine all ingredients in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 30 minutes. Strain the mixture through a fine sieve, and discard solids. Serve cider warm.

Yield: 8 servings (serving size: about 1 cup)
Calories 151 (0.0% from fat); fat 0.1g (satfat 0.0g, monofat 0.0g, polyfat 0.1g); protein 0.0g; carboydrate 38.2g; fiber 0.1g; cholesterol 0.0mg; iron 0.3mg; sodium 17mg; calcium 8mg

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Oatmeal-Walnut Cookies

You can make these ahead of time and store them in an airtight container, but they’re best served warm.

1/2 cup granulated sugar
1/3 cup packed dark brown sugar
1/4 cup butter, softened
1 teaspoon vanilla extract
1 large egg
3/4 cup all-purpose flour
1 cup regular oats
1/4 teaspoon salt
2/3 cup golden raisins
1/4 cup chopped toasted walnuts
Cooking spray

1. Preheat oven to 350 degrees.
2. Place first 5 ingredients in a large bowl. Beat with a mixer at medium speed until well blended. Lightly spoon flour into a dry measuring cup; level with a knife. Add flour, oats, and salt to egg mixture; beat well. Stir in raisins and walnuts.
3. Drop by level tablespoons, 1 1/2 inches apart, onto a baking sheet coated with cooking spray. Bake at 350 degrees for 12 minutes or until lightly browned. Remove from oven; let stand 2 minutes. Remove cookies from baking sheet; serve warm.

Yield: 2 dozen (serving size: 1 cookie)
Calories 109 (28% from fat); fat 3.4g (satfat 1.4g, monofat 0.9g, polyfat 0.9g); protein 2.1g; carbohydrate 18.3g; fiber 1.1g; cholesterol 14mg; iron 0.7mg; sodium 24mg; calcium 12mg

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Cranberry and Apple Crumble

This simple dessert satisfies. Serve it with vanilla ice cream. We used Braeburn apples, but Fuji, Gala, Granny Smith, or any other tart variety will do.

1/2 cup all-purpose flour
1/4 cup granulated sugar
1/4 cup packed brown sugar
1/4 cup chilled butter, cut into small pieces
6 cups sliced peeled Braeburn apple
1 cup fresh cranberries
1/3 cup fresh orange juice
2 tablespoons granulated sugar
1 tablespoon cornstarch

1. Preheat oven to 375 degrees.
2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, 1/4 cup granulated sugar, brown sugar, and butter in a food processor; pulse 10 times or until mixture resembles coarse meal.
3. Combine apple and cranberries in a large bowl. Combine juice and remaining ingredients; pour over apple mixture. Toss well. Spoon apple mixture into a 2-quart baking dish. Sprinkle with flour mixture. Bake at 375 degrees for 40 minutes or until bubbly and golden brown. Serve warm.

Yield: 8 servings (serving size: 2/3 cup)
Calories 211 (26% from fat); fat 6.1g (satfat 3.6g, monofat 1.7g, polyfat 0.4g); protein 1.2g; carbohydrate 40.1g; fiber 3.4g; cholesterol 15mg; iron 0.7mg; sodium 61mg; calcium 17mg

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Hearty Wheat Bread

Strong coffee and stout give this wheat bread a hearty flavor and alluring aroma.

1/2 cup hot strong brewed coffee (100 degrees to 110 degrees)
1/2 cup hot Guinness Stout (100 degrees to 110 degrees)
1 package dry yeast (about 2 ¼ teaspoons)
1 cup whole wheat flour
1/4 cup toasted wheat germ
1 1/2 cups bread flour, divided
1 1/8 teaspoons salt
Cooking spray
1 tablespoon cornmeal

1. Combine coffee and stout in a large bowl. Dissolve yeast in coffee mixture; let stand 5 minutes. Lightly spoon whole wheat flour into a dry measuring cup; level with a knife. Add whole wheat flour and wheat germ to yeast mixture; stir well to combine. Cover and let stand at room temperature 30 minutes to create a sponge (mixture will rise slightly and bubbles will form across the surface).
2. Lightly spoon the bread flour into dry measuring cups; level with a knife. Stir 1 1/4 cups bread flour and salt into sponge; stir until a soft dough forms. Turn the dough out onto a floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining bread flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel tacky).
3. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise a second time in a warm place (85 degrees), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down. Cover and let rise in a warm place (85 degrees), free from drafts, 1 hour or until doubled in size. Punch dough down; cover and let rest for 5 minutes. Shape dough into an 8-inch oval; place on a baking sheet sprinkled with 1 tablespoon cornmeal. Lightly coat the surface of dough with cooking spray. Cover and let rise in a warm place (85 degrees), free from drafts, for 30 minutes or until doubled in size.
4. Preheat oven to 400 degrees.
5. Cut a shallow 1/4-inch slash down center of loaf. Bake at 400 degrees for 20 minutes or until loaf is browned on bottom and sounds hollow when tapped. Cool on wire rack.

Yield: 14 servings (serving size: 1 slice).
Calories 114 (6% from fat); fat 0.8g (sat 0.1g, mono 0.1g, poly 0.4g); protein 4.5g; carbohydrate 22g; fiber 2.1g; cholesterol 0mg; iron 1.5mg; sodium 222mg; calcium 8mg

All recipes provided by Cooking Light magazine. Copyright 2004 Cooking Light magazine. All rights reserved. For more information you can visit the Cooking Light website at: www.cookinglight.com

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