February has long been a focus of heart matters, and now that Valentine's Day has passed, it's a perfect time to look beyond the roses and heart-shaped chocolates.Timing is of the essence, since also, just a few weeks ago, most of us were “resolving” to be healthier through improved dietary and exercise habits.Perhaps the excitement of that new beginning has worn off and you're needing a boost. Let's kick back into action with these low-fat, low-cholesterol, low-sodium “comfort” foods with a facelift that your family will love. They're much healthier than the alternatives.


Veggie Mac and Cheese

6 cups water
1 (10 oz.) pkg. frozen sodium-free vegetables
1 (small) package macaroni and cheese dinner mix
1/4 cup skim milk
1/4 cup nonfat or low-fat sour cream
1/4 tsp. dried Italian seasoning (optional)
1/4 tsp. black pepper (optional)
1/2  cup shredded low-fat cheddar cheese

In large saucepan, bring water to boil over high heat. Add vegetables and macaroni, reserving the cheese sauce mix. Return to boil. Reduce heat, cover and simmer seven to 10 minutes, or until vegetables are tender crisp and macaroni is tender. Drain.Return macaroni mixture to saucepan. Place over medium heat and stir in milk, sour cream and reserved cheese sauce mix from package. Heat through, about three to five  minutes. If desired, stir in Italian seasoning and pepper. Sprinkle each serving with 2 Tbsp. shredded cheese.


Vegetable Stir-Fry

1 lb. fresh broccoli
1 Tbs. (Smart Balance or similar) margarine/butter 
1 tsp. peanut or olive oil
1 lb. carrots, peeled and thinly sliced
3/4 lb. mushrooms, thinly sliced
5 medium green onions, thinly sliced
1 Tbs. fresh lemon juice
2 Tbs. cooking sherry (optional)
Freshly ground black pepper to taste
1 tsp. nutmeg
1 tsp. thymeRinse and trim broccoli.

Separate florets, cut into uniform pieces. Peel stems and cut into 2-inch lengths. Set aside.In a large skillet or wok, heat margarine and oil over medium heat. Add broccoli, carrots, mushrooms and onions. Cook and stir five minutes or until vegetables are tender crisp. Stir in lemon juice, sherry and other seasonings. Serve immediately.


Dijon Baked Chicken
1 lb. boneless, skinless chicken breasts or turkey tenderloins, all visible fat removed
1 Tbsp. Dijon mustard
2 Tbsp. lemon or lime juice
1/2 tsp. bottled minced garlic
1/8 tsp. black pepper

Rinse chicken or turkey and pat dry. In a small bowl, stir together remaining ingredients. Arrange chicken or turkey in single layer in glass baking dish. Spread mustard mixture over the top of each piece. Bake, uncovered, 15 to 20 minutes, or until tender and no longer pink. 


Home Fried Potatoes

1 Tbs. olive oil 
1 1/2 lbs. small red potatoes, unpeeled, cooked and quartered
2 small onions, chopped
1 tsp. paprika
1/2 tsp. dried rosemary, crushed
1/2 tsp. dry mustard
1/4 tsp. salt, optional
Black pepper to taste

In large, heavy nonstick skillet, heat oil over medium-high heat. Sautè potatoes on one side for three to four minutes; turn potatoes, add onions and sautè for additional three to four minutes. Stir in remaining ingredients. Cook for one to two minutes or until potatoes are tender.