Growing Up Fit Sunrise Recipes

The focus during this month's Growing Up Fit segments on WITN News at Sunrise was on heart-healthy foods, in honor of Valentine's Day.

Tomatoes, like most red fruits and vegetables, contain anti-oxidants and vitamins that support heart health.

Kris Borre of the Growing Up Fit program in Pitt County offered a recipe easy enough for kids to help. Borre notes that kids will be more likely to eat healthy food if they help prepare it.

Borre also thought a great treat for Valentine's Day would be brownies, with a fraction of the fat.

Tomato Rice Soup
Serves: 4, 1 1/2 cups per serving
Time: 30 minutes to dinner
1 28 ounce jar of a low-fat spaghetti sauce
2 28 ounce jars of water
1 cup long grain brown rice
1/2 cup grated low-fat string cheese (or fresh Parmesan)
1. Pour tomato sauce in large sauce pan, fill jar with water and stir into the sauce twice.
2. Heat the soup on medium until it begins to boil.
3. Add rice immediately, bring back to a boil, and turn down
burner to low. Stir gently.
4. Cover and cook for 20 minutes until rice is tender. Add
additional water to thin soup if desired. Do not overcook!
5. Ladle into a soup bowl, sprinkle with 2 tablespoons of grated cheese.
6. Serve with a tossed vegetable salad and whole wheat French bread for a quick supper.

Variation: Brown 1 chopped onion with 3/4 pound of ground turkey or
low-fat beef. Add to soup and cook on low for 5 minutes more for a meaty taste.
Meatless Recipe Nutrients: 348 calories, 9.3 g fat, 56 g carbohydrates, 13 g protein, 7 g fiber, 193 mcg vitamin A, 49.5 g vitamin C and 270.5 mg calcium.

Low-Fat Brownies
1 cup sifted unbleached flour
1/3 cup cocoa powder
1 teaspoon baking powder
½ teaspoon baking soda
¼ cup butter
1 ounce baking chocolate
¼ cup unsweetened applesauce
¼ cup white corn syrup
1 cup packed dark brown sugar
1 teaspoon vanilla extract
2 large eggs

1. Preheat oven to 350 degrees F. Lightly butter a 9 X 9 inch square pan or spray with a light coating of canola or other vegetable oil.
2. Stir together first four ingredients in a bowl. Set aside.
3. Melt butter and baking chocolate together in medium large bowl in microwave or on top of stove in a large sauce pan. Be careful not to burn chocolate or butter. Cool chocolate mixture to room temperature.
4. Beat in the applesauce and corn syrup and then add the cup of brown sugar. Beat with a wooden spoon or wire whisk until smooth and creamy. Add vanilla and beat another minute.
5. Add eggs to mixture and beat for two minutes until batter is smooth and creamy.
6. Lightly stir dry ingredients into the creamy batter and mix until just blended. Do not over beat.
7. Spread batter in prepared pan and bake at 350 degrees for 25 – 30 minutes. Do not over bake.
8. Cool in pan. Cut into 2 inch squares. Place on small plate and sprinkle with powdered sugar. Top with non-fat whipped topping and a fresh strawberry.

Nutrient Analysis for plain brownies: 1 2 inch square: 206 calories, 2.8 grams protein, 7 grams of fat, 33 grams carbohydrate

Apricot Brownies: Fold 1/3 cup of snipped dried apricots into the batter before baking.
Cranberry Brownies: Fold 1/3 cup dried cranberries into the batter before baking.
Pecan Brownies: Fold ½ cup of chopped pecans into the batter before baking.

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