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Calcium-rich recipes

Mozz Totz

12 ounces fat-free mozzarella string cheese
1/2 C. 1% low-fat milk
1/2 tsp. dried oregano
1/2 tsp. dried basil
1/2 cup bread crumbs
1/2 cup prepared marinara sauce, warmed
non-stick cooking spray


Preheat oven to 350°. Line a baking sheet with foil and spray lightly with cooking spray. Remove cheese from package and cut into bite size pieces. In a small non-stick skillet, mix oregano and basil with bread crumbs. Cook over medium heat, stirring occasionally until crumbs are lightly browned, about 5 minutes. Dip each piece of cheese in milk and then into toasted bread crumbs, coating completely. Place on baking sheet about 1 1/2 inches apart. Spray string cheese lightly with non-stick cooking spray.

Bake 5-6 minutes or until heated through. (cheese may melt slightly and lose shape. Simply press it back into place).

Dip in warmed marinara sauce and enjoy.

Yield: 12 servings

Serving Size: 1 stick

Each serving provides:
Calories: 70
Total fat: .5 g
Saturated fat: 0
Cholesterol: 5 mg
Sodium: 300 mg
Calcium: 30%


Meaty Stuffed Potatoes

3 medium potatoes
1 C. diced and cooked turkey, chicken, beef or pork
1 C. broccoli, coarsely chopped
1/2 C. onion, chopped
1/2 C. carrot, thinly sliced
3/4 C. hot water
3/4 C. non-fat milk
1 Tbsp. flour
1/4 tsp. black pepper
1/2 C. shredded low-fat cheese


Scrub potatoes. Remove any bad spots. Do not peel. Cut each in half.

In a covered saucepan, boil potatoes in just enough water to cover the pieces. When they are fork-tender (about 15 to 20 minutes), remove from heat and drain. Set aside. (Note: you can also pierce whole potatoes with a knife or fork in several places and cook in microwave without water until fork tender, then cut each in half).

Meanwhile, in a skillet sprayed with non-stick cooking spray, combine cooked meat, broccoli, onion, carrots and water. Boil until vegetables are fork tender - about 5 minutes. Reduce heat to low.

In a jar with a tight-fitting lid, combine milk, flour and pepper. Shake well. Stir flour mixture into meat mixture until well blended.

Stir in cheese. Cook over low heat about 5 minutes longer or until sauce thickens, stirring frequently.

To serve, place 2 potato halves on each plate and mash the middle somewhat. Spoon about 1/3 cup of the meat mixture over each potato half.

Yield: 3 servings

Serving Size: 1 prepared potato

Each serving provides:
Calories: 280
Total fat: 3 g
Saturated fat: 1.5 g
Cholesterol: 40 mg
Sodium: 200 mg
Calcium: 20%