There are six cheeses you can easily incorporate into a healthy diet today let's look at Ricotta Cheese 2 of 6

Ricotta is smooth, creamy, and slightly sweet, ricotta is one of the most versatile cheeses around, going from lasagnas and dips to desserts. The second highest dairy source of calcium, ricotta is low in sodium and a good source of protein and selenium, an antioxidant. Cut fat and calories by using part-skim ricotta.


Ricotta and Artichoke-Stuffed Chicken Breasts

Ingredients
1 cup ricotta cheese
1 (6.5 ounce) jar marinated artichoke hearts, drained and chopped
1 teaspoon dried basil
2 skinless, boneless chicken breast halves
1 pinch freshly ground black pepper
1 pinch ground cumin
1 Tablespoon garlic power
1 Tablespoon onion power
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking dish.
2. In a medium bowl, stir together the ricotta cheese, artichoke hearts, basil, pepper, and cumin. Seasoned the chicken with garlic power, onion power and salt and pepper, place the chicken breasts on a flat surface, and cut from one side through the middle of the breast to within one half inch of the other side. Open the two sides and spread them out flat like an open book. Spread the chicken with the ricotta mixture, and roll up. Place the rolls in prepared baking dish, seam side down.
3. Bake in preheated oven until juices run clear, about 30 minutes. Cool slightly before slicing and serving.

Calories: 386 | Total Fat: 17.6g | Cholesterol: 105mg

Parmesan Cheese

There are six cheeses you can easily incorporate into a healthy diet today let's look at Parmesan Cheese 1 of 6.

Parmesan has a grainy texture and a nutty, buttery flavor that intensifies with age. It's higher in calcium and lower in sodium than many other cheeses, and one tablespoon of shredded has just 23 calories. Because of its sharp flavor, you can use less and still get a big payoff in taste. The aging process also lowers the lactose content, making Parmesan easier to digest if you have lactose intolerance

Chicken and Zucchini with Parmesan cheese


Ingredients:
1 1/2 pound Zucchini, sliced
2 1/2 teaspoons Salt
3 Whole Chicken Breasts Boned, Skinned, And Split
1/2 cup All-Purpose Flour
1/4 cup Olive Oil
1/4 teaspoon Pepper
1 1/4 cup Parmesan Cheese
1 teaspoon Basil
1 teaspoon Oregano
1/8 teaspoon Nutmeg
2 tablespoons Chopped Parsley


Directions:
Sprinkle sliced zucchini with 2 teaspoons salt, toss and set aside for 30 minutes. Rinse well and drain.
Pound chicken between wax paper until thin; dredge in flour. Heat oil in a 12-inch skillet over medium heat and brown chicken. Drain and sprinkle with remaining salt and pepper.
Mix 1 cup Parmesan cheese, basil, oregano, nutmeg, and parsley together. Place half of zucchini in a greased 13x9x2-inch pan; sprinkle with 1/2 CUP of cheese mixture. Arrange chicken on top of zucchini and cheese, repeat layers and sprinkle with remaining, 1/4 cup Parmesan cheese on top. Cover tightly and bake at 325 F. for 30 minutes. Uncover and bake 15 minutes longer at 375 F. serve immediately.

CHEESE AND HEALTH

Cheese can be part of a healthy diet if you know which ones are the best choices and know how to use them. Cheese can be high in sodium and fat, but it also delivers powerful nutrients. A 1-ounce serving can pack up to a third of your daily calcium, plus protein and vitamin D, a critical nutrient many Americans don't get enough of. The trick is to know which kinds of cheeses are best and how to use them. We will cover six of healthy cheese and a few healthy cheese recipes over the next two weeks, using the big six.

WHAT’S ON HAND VEGETABLE SOUP

Here is a simple recipe for chunky vegetable soup using ingredients that you have on hand. This is easy to make and can be served as a starter or as a main course. Don’t worry if you don’t have every vegetable listed; this soup recipe is very flexible. Use whatever you have on hand.
Vegetable soup
1 onion, diced
2 stalks celery, thinly sliced
2 carrots, thinly sliced
2 teaspoons vegetable oil
8 cups water or low sodium or low fat vegetable stock
2 cloves garlic, minced
1 sweet potato or rutabaga, diced
1 cup green beans, cut into bite-size pieces
1/2 cup fresh peas
1 cup chopped cabbage, kale, collards, or other green
1 tablespoon fresh or 1 teaspoon dried herbs (thyme, rosemary, tarragon, savory, etc.)
1/2 cup minced fresh parsley
salt and black pepper to taste

Place onion, celery, carrots, and oil in large soup pot. Sauté 10 minutes over medium heat until onions are soft.

Add water or stock, garlic, potatoes, beans, and vegetables. Bring to boil. Cover and simmer 20 to 30 minutes until potatoes are tender.

Add remaining ingredients except parsley, and seasonings. Simmer 10 minutes until vegetables are tender.

Remove from heat. Stir in parsley. Season with salt and black pepper

WHAT'S COOKIN' IN FEBRUARY

I have resolved to take personal responsibly for my physical and spiritual health in 2010. My Wellness Journey will lead me to a health body, mind, and spirit. This year my blog will cover not only Soul Food recipes, but healthy soul food recipes that remove or reduce bad cholesterol's, fats, sodium and sugars, also recipes that my sister and I will create for a healthier body. Have no fear all are recipes will be tested and consumed by myself, family and friends.