Power Foods Fight the Flu

These recipes will set you on the path to good health.

Staying healthy during cold and flu season can be as simple as fixing nutrient-packed meals. Test Kitchens Professional Alyssa Porubcan researched nature's most healthful foods, and then created these fresh and flavorful recipes that help protect your body against illness. Best of all, they taste amazing and are easy to prepare. For a dose of vitamin C, try our Fresh Fruit With Lemon-Mint Sauce. Or dig into Beef-and-Butternut Squash Chili for a satisfying meal with a surprising kick that is sure to ward off the sniffles. HOLLEY JOHNSON, M.S., R.D.

BEEF-AND-BUTTERNUT SQUASH CHILI

MAKES 8 SERVINGS

PREP: 20 MIN.. COOK: 50 MIN.

We've loaded this Chili with beef and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.

1 pound extra-lean ground beef

1 green bell pepper, chopped

1 medium onion, chopped

2 garlic cloves, minced

2 (14.5-ounce) cans Mexican-style stewed tomatoes, chopped

1 (16-ounce) can chili beans

½ small butternut squash, peeled and cubed (about 1 ½ cups)

1 cup low-sodium beef broth

1 ½ teaspoons ground cumin

1 ½ teaspoons chili powder

1 cup frozen corn kernels

COOK beef, bell pepper, and next 2 ingredients in a Dutch oven over medium-high heat until meat crumbles and is no longer pink. Drain well, and return to Dutch oven.

STIR in tomatoes and next 5 ingredients; bring to a boil over medium-high heat. Cover, reduce heat to medium-low, and simmer, stirring occasionally, 15 minutes. Stir in corn, and cook, uncovered, 15 minutes or until squash is tender and chili is thickened.

Per (1-cup) serving: Calories 234 (22% from fat); Fat 60 (sat 2.3g. mono 2.3g, poly 0-4g): Protein 17g; Garb 3Og; Fiber 6.8g; Chof 21 mg; Iron 2.9mg; Sodium 642mg; CaIc 65mg.

BASIL CHICKEN PARMIGIANA

MAKES 8 SERVINGS

PREP: 25 MIN., COOK: 4 MIN. PER BATCH, BAKE: 20 MIN.

Open a bag of prewashed mixed salad greens, and top with sliced grape or cherry tomatoes, red onion slices, and a drizzle of light balsamic vinaigrette for a zesty accompaniment.

8 ounces uncooked whole wheat rotini

4 (6-ounce) skinned and boned chicken breasts

2/3 cup Italian-seasoned breadcrumbs

½ cup grated Parmesan cheese, divided

½ cup egg substitute

1 tablespoon olive oil

1 (26-ounce) jar low-fat pasta sauce

¼ cup sliced fresh basil

1 cup (4 ounces) shredded low-fat mozzarella cheese

2 tablespoons minced fresh Italian parsley

PREPARE pasta according to package directions, omitting salt and oil. Drain and keep warm.

CUT each chicken breast into 2 pieces. Place each piece between 2 sheets of heavy-duty plastic wrap; flatten to ¼-inch thickness using a meat mallet or rolling pin.

COMBINE 2/3 cup breadcrumbs and ¼ cup Parmesan cheese. Dip chicken in egg substitute, and dredge in breadcrumb mixture.

BROWN chicken, in batches, in hot oil in a large nonstick skillet over medium-high heat, 1 to 2 minutes on each side; remove chicken from skillet.

STIR together pasta sauce and basil; spoon half of sauce into an 11- χ 7inch baking dish. Arrange chicken in an even layer over sauce; pour remaining sauce over chicken. Sprinkle evenly with mozzarella cheese and remaining ¼ cup Parmesan cheese.

BAKE at 350° for 20 minutes or until mozzarella cheese is lightly browned and sauce is bubbly around edges. Remove from oven, and sprinkle with 2 tablespoons parsley. Serve chicken over hot cooked pasta.

Per serving (1 chicken breast half and ½ cup pasta): Calories 337 (21% tram fat); Fat 8g (sat 2.9g, mono 2.2g, poly 0.8g); Protein 33.8g; Carb 33.2g; Fiber 4g: Chol 61mg; Iron 2.8mg; Sodium 732mg; Calc 364mg.

FRESH FRUIT WITH LEMON-MINT SAUCE

MAKES 5 SERVINGS

PREP: 20 MIN.. CHILL: 2 HRS.

Oranges, grapefruits, and lemons are packed with vitamin C, the antioxidant that helps boost the immune system, fight infection, and protect the body against influenza. Serve this refreshing dish after a meal for a light dessert, enjoy it as a snack, or try it for breakfast.

3 large oranges, peeled and sectioned

2 large red grapefruits, peeled and sectioned

2 cups seedless red grapes, halved

2 tablespoons chopped fresh mint

1 (6-ounce) container low-fat vanilla yogurt

1 teaspoon grated lemon rind

2 tablespoons fresh lemon juice

1 teaspoon honey

Garnish: fresh mint sprigs

PLACE first 4 ingredients in a medium bowl, gently tossing to combine. Cover and chill 2 hours.

STIR together yogurt and next 3 ingredients just before serving, and serve with fruit mixture. Garnish, if desired.

Per (1-cup) serving: Calories 173 (0% trom fat); Fat 0.8g (sat 0.4g, mono 0.2g. poly 0.1g); Protein 4g; Carb 42g: Fiber 4.9g; Chol 2mg; Iron 0.5mg; Sodium 24mg; Calc 133mg.

KITCHEN EXPRESS FRESH FRUIT WITH LEMON-MINT SAUCE: Substitute 2 (24-ounce) jars refrigerated orange-and-grapefruit salad mix, drained, for oranges and grapefruits.

NOTE: For testing purposes only, we used Del Monte SunFresh Citrus Salad in Extra Light Syrup in the Kitchen Express version.

TOASTED BARLEY-VEGETABLE SALAD

MAKES 6 SERVINGS