Lighten Things Up for Your Easter Meal

Colorado’s Best
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Easter is this Sunday and it’s all about the ham, scalloped potatoes, dinner rolls plus dessert. This year you can enjoy all your favorites with a healthier twist. Jeannie Schewndtner a registered dietitian with King Soopers showed us some great meal ideas without all the sugar and calories.


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Vegetable and Ham Crustless Quiche

Makes 6 servings

½ tbsp. canola oil

½ cup red bell pepper, chopped

½ cup orange bell pepper, chopped

1 cup mushrooms, sliced

½ cup red onion, chopped

1 (10 oz) package chopped frozen spinach, thawed and drained

6 eggs

3 egg whites

1/8 tsp. black pepper

¼ cup sharp shredded cheddar

½ cup Muenster cheese, divided

6 oz reduced sodium smoked ham

Preheat oven to 350°F. Spray a 9-inch pie pan with cooking spray. Heat oil in a large skillet over medium- high heat.  Add onions and bell peppers and cook until soft. Add spinach and cook until moisture has evaporated.

In a large bowl, beat eggs, egg whites and pepper together. Add cheddar cheese, ¼ cup of Muenster cheese and ham and stir to combine. Add vegetables to the egg mixture and mix well. Pour egg mixture into prepared pie pan and sprinkle with remaining ¼ cup of cheese. Bake for 30 minutes or until eggs have set.

Nutrition Facts

Calories: 189

Total Fat:  10.5 g

Saturated Fat: 4.2 g

Cholesterol: 210 mg

Sodium: 442 mg

Total Carbohydrate: 5.6

Dietary Fiber: 2 g

Protein: 18 g

Asparagus Caprese Salad

Makes 8, 1 cup servings

1 avocado, diced

1 Tbsp lemon juice

1 bunch asparagus, ends trimmed and cut into 1 inch pieces

1 (10.5) package cherry tomatoes, sliced in half

¼ lb fresh mozzarella, cut into chunks


2 Tbsp. balsamic vinegar

1 Tbsp. lemon

1 Tbsp. olive oil

1 clove garlic, crushed

Cracked black pepper to taste

Place avocado in a large bowl and toss with lemon juice. Add asparagus, tomatoes and mozzarella and avocado and stir to combine..

Combine dressing ingredients in a small bowl. Pour dressing over vegetables and mix well. Refrigerate for at least 1 hour before serving.

Nutrition Facts

Calories: 108

Total Fat: 7 g

Saturated Fat: 2 g

Cholesterol: 8 mg

Sodium: 107 mg

Total Carbohydrate: 8 g

Dietary Fiber: 2.2 g

Protein: 5.8 g

Strawberry Tart with Almond Chia Crust

Makes 10 Servings


2 cups blanched almond flour

2 Tbsp. chia seeds

2 Tbsp. Stevia

1 Tbsp. lemon zest (optional)

2 Tbsp. coconut oil, melted

1 egg


6 oz. Kroger Greek yogurt cream cheese

1 cup non-fat, plain Greek yogurt

2 Tbsp. honey

1 Tbsp. lemon juice

1 Tbsp. lemon zest


2 lbs strawberries, hulled and thinly sliced

Lemon zest for garnish

Preheat oven to 350°F.

Place almond meal, chia seeds, lemon zest and stevia in a food processor and pulse to combine. Add coconut oil and egg and pulse until mixture forms a ball.

Press dough into a 9-inch pie pan. Bake for 8-12 minutes or until golden brown. Remove from oven and let cool completely.

While crust is baking, use an electric mixer to whip the Greek yogurt cream cheese until it is smooth. Add the rest of the filling ingredients and mix until well blended. Spread mixture into cool pie shell.

Arrange the strawberries by placing them pointy side up in a circle along the outside working your way to the middle. Place a whole strawberry in the middle and top with lemon zest.

Nutrition Facts


Total Fat:17 g

Saturated Fat:4 g

Cholesterol:23 mg

Sodium: 50 mg

Total carbohydrate:17 g

Dietary Fiber:5 g

Protein: 10 g

Berry Mint Fizz

2 L strawberry kiwi seltzer water

1 cup 100% cranberry blueberry blackberry juice

1 cup mixed berries (fresh or frozen)

6-8 mint leaves

Orange slices for garnish

In a large pitcher combine all of the ingredients. If waiting to serve, add seltzer just before serving.

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