CF Healthy Eating

By Eileen Negrycz, EJN Foods

Cheese Bread and Onion Soup
2 serving

  • 1 large (about 8 ounces) sweet onion, like Vidalia or Walla Walla

  • ¼ teaspoon thyme

  • 2 Tablespoons butter

  • ¼ cup apple juice

  • 3 cans (14.5 ounces) beef broth

  • 2 (! - inch thick) slices French bread

  • 1 Tablespoon butter

  • ¼ cup shredded fontina cheese, divided

Cook sweet onions, thyme and butter in a skillet over medium heat until golden brown, about 10 minutes, stirring frequently. Add apple juice and cook until almost evaporated, about 5 minutes. In a saucepot combine beef broth and onion mixture. Bring to a boil over medium-high heat; cook 3 minutes or until heated through. Meanwhile, butter one side each of French bread then top each with 2 tablespoons shredded fontina cheese and broil until golden brown, about 2 minutes. Divide the soup between 2 bowls and top with the French bread.

Nutrition per serving:
Calories (kcal) 496.87, Protein (g) 18.68, Carbohydrates (g) 53.63, Dietary Fiber (g) 3.57, Total Sugars (g) 12.77, Fat (g) 22.81, Saturated Fat (g) 13.91, Trans Fatty Acid (g) 0.70, Sodium (mg) 1964.47


Philly Beefsteak Toastie
2 servings

  • 2 Portuguese rolls, halved, lengthwise

  • 2 tablespoons butter

  • 1 large (about 8 ounces) onion, sliced

  • 2 teaspoons prepared mayonnaise

  • 4 ounces sliced deli roast beef

  • ¼ cup shredded Italian blend cheese

Preheat the oven to 350 degrees F. Place bottom half cut side up of Portuguese rolls on work surface. Melt butter in a skillet over medium heat. Add onion and cook until light golden brown about 10 minutes. Spread 1 teaspoon mayonnaise on each cut side of rolls. Divide deli roast beef and Italian blend cheese on the rolls. Place the rolls on a baking sheet and bake until the cheese is melted, about 3 minutes. Remove baking sheet from the oven. Top with remaining roll top cut side down and serve.  

Nutrition per serving:
Calories (kcal) 496.51, Protein (g) 24.87, Carbohydrates (g) 37.10, Dietary Fiber (g) 2.93, Total Sugars (g) 8.82, Fat (g) 26.90, Saturated Fat (g) 10.59, Trans Fatty Acid (g) 0.47, Sodium (mg) 528.92


Meatball Sliders
2 Servings

  • 8 ounces ground beef

  • ¼ teaspoon salt

  • ¼ teaspoon black pepper

  • 4 slider rolls

  • ¼ cup prepared tomato sauce

  • ¼ cup shredded mozzarella cheese

Combine ground beef, salt and black pepper in a bowl. Shape mixture into 4 patties to fit slider rolls. Heat a nonstick or cast iron skillet over medium heat. Add the burger patties and cook until golden brown, about 4 minutes, turning once. Warm tomato sauce in a small saucepan over medium heat, about 2 minutes. Divide the sauce on the bottom half of slider rolls. Top with burgers and divide shredded mozzarella cheese evenly among the sliders. Place the remaining slider rolls halve over the cheese and serve.

Nutrition Per Serving:
Calories (kcal) 387.43, Protein (g) 29.48, Carbohydrates (g) 32.14, Dietary Fiber (g) 2.50, Total Sugars (g) 5.36, Fat (g) 15.48, Saturated Fat (g) 6.52, Trans Fatty Acid (g) 0.58,Sodium (mg) 706.08


Cheese Noodles
2 Servings

  •  8 ounces dried penne pasta

  • 1 can ( ounces ) cannellini beans, drained rinsed

  • ¼ cup milk

  • ½ grated Parmesan cheese

  • ½ teaspoon Italian seasoning

Bring 3 quarts salted water to a boil in a large saucepot over high heat. Add dried penne pasta and cook according to package directions for al dente. Drain the pasta, set aside. In a food processor blend cannellini beans and milk on high until smooth about 2 minutes Return the pasta and bean puree, rated Parmesan cheese, Italian seasoning and ¼ cup water to the saucepot. Warm over medium heat, stirring frequently, until heated through, about 5 minutes. Divide the sauced pasta between two bowls and serve with additional grated Parmesan cheese and blackpepper, if desired.

Nutrition per serving:
Calories (kcal) 671.52, Protein (g) 31.78, Carbohydrates (g) 114.61, Dietary Fiber (g) 11.46, Total Sugars (g) 6.36, Fat (g) 9.09, Saturated Fat (g) 4.50, Trans Fatty Acid 0.03, Sodium (mg) 775.26