Whole-Wheat Irish Soda Bread
In celebration of St. Patrick’s Day here is an easy addition to the menu. The whole wheat flour will help increase overall fiber content. Enjoy a single slice as a side dish or a snack option. Try adding raisins to this recipe for an extra kick of flavor.
Yield: 2 lbs. loaf (~12 servings)
2 cups whole-wheat flour
2 cups all-purpose, flour, plus more for dusting
1 teaspoon baking soda
1 teaspoon salt
2 -1/4 cups buttermilk
1. Preheat oven to 450° F. Coat a baking sheet with cooking spray and sprinkle with a little flour.
2. Whisk whole wheat flour, all-purpose flour, baking soda and salt in a large bowl. Make a well in the center and pour in buttermilk. Using one hand, stir in full circles (starting in the center of the bowl working toward the outside of the bowl) until all the flour is incorporated. The dough should be soft but not too wet and sticky. When it all comes together, in a matter of seconds, turn it out onto a well-floured surface. Clean any extra dough off your hands.
3. Pat and roll the dough gently with floured hands, just enough to tidy it up and give it a round shape. Flip over and flatten slightly to about 2 inches. Transfer the loaf to the prepared baking sheet. Mark with a deep cross using a serrated knife and prick each of the four quadrants.
4. Bake the bread for 20 minutes. Reduce oven temperature to 400° F and continue to bake until the loaf is brown on top and sounds hollow when tapped, 30-35 minutes more. Transfer the loaf to a wire rack and let cool for about 30 minutes.
Nutrient analysis: 165 calories, 1 g fat, 0 g saturated fat, 2mg cholesterol, 347 mg sodium, 31 g carbs, 3 g dietary fiber, 7g protein
Recipe courtesy: www.lifescript.com, accessed 2/10/ 2014.
Jerk Halibut Steaks with Sweet Potato
This recipe is bursting with flavor and nutrition. The sweet potatoes are a good source of fiber as well as Vitamin A and C. The halibut provides a complete source of protein and is a great option for those individuals participating in lent.
Yield: 4 servings
2 lbs (~2 large) sweet potatoes
2green onions, chopped
1 Jalapeno cili, seeded and chopped
2 tablespoons fresh lime juice
2 tablespoons Worcestershire sauce
1 tablespoon peeled, grated fresh ginger
1 teaspoon dried thyme
1 teaspoon ground allspice
2 tablespoons olive oil
¼ teaspoon ground red pepper
1/8 teaspoon ground red pepper
4 pieces (~6oz.) halibut steaks, 1 inch thick
1. Lightly grease grill rack. Prepare outdoor grill for covered direct grilling over medium heat.
2. Cut each unpeeled sweet potato lengthwise in half. Place sweet potato halves in microwave-safe plate and cook in microwave oven on high 8 minutes or until almost fork-tender, rearranging sweet potatoes halfway through cooking.
3. Meanwhile, in medium bowl, combine green onions, jalapeno, lime juice, Worcestershire sauce, ginger, thyme, allspice, 1 tablespoon olive oil, ¼ teaspoon ground red pepper and ¼ teaspoon, salt. Add halibut steaks, turning to coat. Let stand 5 minutes.
4. Place halibut and sweet potatoes on hot grill rack. Spoon half of jerk marinade in bowl on halibut; discard remaining marinade. Grill halibut steaks 8-10 minutes or until opaque throughout, turning over once. Grill sweet potato wedges 6-7 minutes or until tender and lightly charred, turning over once. Transfer to platter as they are done. Garnish with lime wedges.
Nutrient analysis: 410 calories, 9 g fat, 54 mg cholesterol, 390 mg sodium, 42 g carbs, 5g fiber, 38g protein
Recipe courtesy: Good Housekeeping wwwgoodhousekeeping.com, accessed 2/10/ 2013
Ginger, Split Pea and Vegetable Curry (Subzi dalcha)
National Nutrition Month is finally here and this year’s theme is: “Enjoy the Taste of Eating Right”. Here is a recipe to inspire your taste buds. By omitting the salt from the ingredients you are able to reduce sodium content by 4200mg total or 700mg per serving. Cheers!
Yield: 6 servings
1 large russet or Yukon Gold potato, peeled, cut into ½-inch cubes
½ cup yellow split peas, (chana dal)
1 cup cauliflower florets, (1-ince pieces)
1 cup green bean pieces, frozen or fresh (1-inch pieces)
1 small (8oz) eggplant, cut into ½-inch cubes
1 medium carrot, cut into ¼-inch-thick slices
1 ¾ teaspoon salt
½ teaspoon ground turmeric
1 tablespoon canola oil
1 teaspoon cumin seeds
4 large cloves garlic, cut into thin slivers
1-3 fresh green chiles, such as Thai or serrano chiles, stemmed and thinly crosswise (do not seed)
1 tablespoon cornstarch
¼ cup finely chopped fresh cilantro
4 long thin slices fresh ginger, cut into matchsticks
Juice from 1 medium lime
1 teaspoon ghee, or butter (optional)
1. Place potatoes in a small bowl and cover with cold water. Place split peas in a large saucepan. Fill the pan halfway with water and rinse the peas by rubbing them between your fingers. (The water will become cloudy.) Drain. Repeat three or four times, until the water remains relatively clear; drain. Add 4 cups water to the split peas and bring to a boil over medium-high heat. Skim off any foam the rises to the surface. Drain the potatoes and add to the peas. Return to a boil, reduce heat to medium and simmer, uncovered, for 5 minutes.
2. Stir in cauliflower, green beans, eggplant, carrot, salt and turmeric. Return to a boil; cover, reduce to a gentle simmer and cook, stirring occasionally, until the vegetables are fork-tender and the peas are soft but firm-looking, 7-10 minutes more.
3. Meanwhile, heat oil in a small skillet over medium-high heat. Add cumin seeds and cook until they sizzle and smell fragrant, 15-20 seconds. Stir in garlic and chiles to taste and cook, stirring, until the garlic is light brown and the chiles are fragrant, 1-2 minutes. Remove from the heat.
4. Stir the garlic-chile mixture into the cooked vegetables. Scoop a ladleful of cooking water from the saucepan to the skillet; swish it around and pour the “washings” back into the saucepan.
5. Whisk cornstarch with 3 tablespoons of the cooking liquid in a small bowl until smooth. Stir it into the stew along with cilantro and ginger. Increase heat to medium-high and simmer the curry, uncovered, stirring occasionally, until the sauce thickens, about 2 minutes. Stir in lime juice and ghee (or butter), if using.
Nutrient analysis: 161 calories, 3g fat, 0g Sat fat,1g Mono-unsat fat, 0 mg cholesterol, 700mg sodium, 30 g carbs, 6 g protein, 6g fiber
Recipe courtesy: Eating Healthy: www.allrecipes.com, accessed 2/14/2014.
In honor of Valentine’s Day, let’s show some extra love to our heart. The following recipes focus on flaxseed, walnuts and fatty fish to help give you an extra kick of Omega-3 fatty acids.
Bulgar and Flax Pilaf
Flaxseed is a good source of Omega-3 fatty acids which are known for their ability to lower heart disease. Make sure you eat flaxseed ground up as it is more difficult for the digestive tract to absorb the fatty acids when they are eaten whole. Flaxseeds are tasteless and odorless so they go unnoticed when added to most foods. Try mixing a tablespoon in oatmeal, meatloaf, casserole dishes or smoothies.
Yield: 4 cups Serving Size: ¾ cup
2 tablespoons margarine or butter
1 cup bulgar wheat
¼ cup flaxseed
1/3 cup minced onion
1 small tomato, diced
2 cups chicken broth
½ teaspoon salt
¼ teaspoon crushed rosemary OR 1 teaspoon fresh, chopped
1. In medium saucepan, over medium heat, melt butter or margarine
2. Add bulgar, flaxseed and onion. Stir until bulgar is golden brown and flax is turning dark, about 3 minutes. Stir in tomatoes, chicken, broth, salt and rosemary.
3. Cover, heat to boiling, reduce heat, and simmer 15 minutes.
4. Turn off heat, remove lip, lift pilaf with fork. Let rest 10 minutes before serving.
Nutrient analysis: 216 calories, 8 g fat, 1 g saturated fat, 0mg cholesterol, 577 mg sodium, 30 g carbs
Recipe courtesy: www.healthyflax.com. Accessed 1/7/14.
Beet Walnut Salad
Walnuts are the only common nut with alpha linolenic acid (one of the 3 types of Omege-3 fatty acids). Walnuts are great when eaten separately or mixed with other foods.
Yield: 8 servings
1 small bunch beets, or enough canned beets (no salt added) to make 3 cups drained
¼ cup red wine vinegar
¼ cup chopped apple
¼ cup chopped celery
3 tablespoons balsamic vinegar
1 tablespoon olive oil
1 tablespoon water
8 cups fresh salad greens
Freshly ground pepper
3 tablespoons chopped walnuts
¼ cup Gorgonzola cheese, crumbled
1. Steam raw beets in water in saucepan until tender. Slip off skins. Rinse to cool. Slice in ½-inch rounds. In a medium bowl, toss with red wine vinegar. Add apples and celery. Toss together. In a large bowl, combine balsamic vinegar, olive oil and water. Add salad greens and toss. Put greens onto individual salad plates. Top with sliced beet mixture. Sprinkle with pepper, walnuts and cheese. Serve immediately.
Nutrient analysis: 89 calories, 5 g fat, 1.6 g saturated fat,2g Mono-unsat fat, 5mg cholesterol, 115 mg sodium, 8 g carbs, 2.9g fiber, 3g protein
Recipe courtesy: Mayo Clinic, www.mayoclinic.org. Accessed on 1/7/2014.
Mackerel with Herb Salad
Mackerel is naturally high in the long chain omege-3 fatty acids: EPA and DHA. This recipe pairs it with walnuts gives an extra boost of heart healthy fats. Other fatty fish include salmon, tuna and sardines. Try eating 4oz. portions of fatty fish weekly.
Yield: 4 servings
1 cup cold water
3 ½ teaspoons salt, divided
1 teaspoon sugar
4 (6-oz) mackerel fillets
2 cups fresh flat-leaf parsley leaves
1 cup thinly sliced Vidalia or sweet onion
1 teaspoon grated orange rind
1 cup orange sections (about 2 medium)
3/4 cup fresh tarragon leaves
2/3 cup walnuts, toasted and coarsely chopped
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
½ teaspoon grated garlic
1. Preheat grill to medium-high heat.
2. Combine 1 cup water, 1 tablespoon salt and sugar in a shallow dish. Add fillets; let stand for 15 minutes. Remove fillets; pat dry. Discard brine. Place fillets, skin side down on a grill rack coated with cooking spray. Grill 10 minutes or until desired degree of doneness. (Do not turn fillets.) Keep warm.
3. Combine parsley leaves, onion slices, orange rind, orange sections and tarragon in a bowl. Sprinkle herb mixture with ¼ teaspoon salt; toss. Combine walnuts and remaining ingredients, stirring with a whisk until blended. Stir in remaining ¼ teaspoon salt. Place fillet on each of 4 plates; top each serving with 1 cup herb mixture. Drizzle 2 tablespoons walnut mixture over each serving.
Nutrient analysis: 459 calories, 22g fat, 2.7g Sat. fat, 8g Mono-unsat. fat, 9.5gPoly-unsat. fat, 99mg cholesterol, 795 mg sodium, 23 g carbs, 43.7 g protein, 5g fiber
Recipe courtesy of My Recipes: www.myrecipes.com. Accessed on 1/10/2014.
Ham and Swiss Rosti
Try this recipe as a tasty meal solution for your leftover Christmas Ham. You can reduce sodium content by making hash browns from scratch instead of purchasing commercially prepared hash browns.
Yield: 4 servings
1 large egg
1 cup diced ham (~5 oz.)
1 cup shredded part-skim Jarlsberg, or Swiss cheese, divided
1 shallot, minced
1 teaspoon chopped fresh rosemary or ¼ teaspoon dried
½ teaspoon freshly ground pepper
¼ teaspoon salt
4 cups frozen hash brown potatoes
2 tablespoons extra-virgin olive oil, divided
1. Beat egg in a large bowl. Stir in ham, ½ cup cheese, shallot, rosemary, pepper and salt. Add frozen potatoes and stir to combine.
2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Pat the potato mixture into an even round in the pan. Cover and cook until browned and crispy on the bottom, 4-6 minutes.
3. Remove the pan from the heat. Place a rimless baking sheet on top. Wearing oven mitts, grasp the pan and baking sheet together and carefully invert, unmolding the rosti onto the baking sheet. Wipe out any browned bits from the pan. Return it to the heat and add the remaining 1 tablespoon oil. Slide the rosti back into the pan. Top with the remaining ½ cup cheese, cover and cook the second side until crispy and browned, 4-6 minutes. Slide onto a platter, cut into wedges and serve.
Nutrient analysis: 262 calories, 13 g fat, 3g Sat. fat, 8g mono-unsat-fat, 94 mg cholesterol, 276 mg sodium, 15 g carbohydrates, 2 g fiber, 21 g protein
Recipe courtesy: Eating Well, www.eatingwell.com, accessed 11/11/13
Yields: 4 serving
1 tablespoon extra-virgin olive oil
½ cup chopped onion
1/3 cup chopped celery
1 carrot, diced
1 garlic clove, minced
4 cups fat-free, unsalted chicken broth
2 large tomatoes, seeded and chopped
½ cup chopped spinach
1 can (16 oz.) canned chick peas or red kidney beans, drained and rinsed
½ cup uncooked small shell pasta
1 small zucchini, diced
2 tablespoons, fresh basil, chopped
1. In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and sauté until softened, about 5 minutes. Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more.
2. Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately.
Nutrient analysis: 190 calories, 4 g fat, 0.5g Sat fat, 2.5g Mono-unsat fat, 5 mg cholesterol, 400 mg sodium, 30 g carbohydrate, 8 g fiber, 9 g protein
Recipe courtesy: Mayo Clinic, www.mayoclinic.com, accessed 11/11/13
Sweet Potato, Red Onion, and Fontina Tart
Sweet potatoes are a great natural source of vitamin A and vitamin C. The best way to absorb vitamin A would be to eat sweet potatoes with a little bit of fat, such as olive oil, as it is a fat soluble vitamin. Both vitamin A and vitamin C help to boost the immune system helping to fight against colds and the flu.
Yields: 12 servings
¾ cup walnuts
1 ¼ cups whole-wheat pastry flour
1 ¼ cups all-purpose flour, plus more for dusting
2 tablespoons chopped fresh thyme and/or rosemary
¾ teaspoon salt
¾ teaspoon freshly ground pepper
½ cup extra-virgin olive oil
7 tablespoons ice-cold water
1 ½ pounds sweet potatoes, peeled and sliced into ¼-inch-thick slices
1 tablespoon extra-virgin olive oil
2 teaspoon extra-virgin olive oil
½ teaspoon salt
¼ teaspoon freshly ground pepper
1 ½ cups thinly red onion
1 cup shredded fontina or Cheddar cheese
1 large egg white mixed with 1 teaspoon water
1 teaspoon chopped fresh thyme and/or rosemary
1. Preheat oven to 425°F.
2. To prepare crust: Pulse walnuts in a food processor until finely ground. Combine in a large bowl with whole-wheat flour, all-purpose flour, 2 tablespoons thyme and/or rosemary, ¾ teaspoon each salt and pepper. Make a well in the center to form soft dough (it will seem wetter than other types of pastry dough). Knead in the bowl just until the dough comes together. Pat it into a disk, wrap in plastic and refrigerate for at least 15 minutes or up to 3 days.
3. To prepare filling: Combine sweet potatoes, 1 tablespoon oil, ½ teaspoon salt and ¼ teaspoon pepper in a large bowl. Spread on three-fourths of a large rimmed baking sheet. Toss onion in the bowl with 1 teaspoon oil. Spread evenly on the remaining one-fourth on the baking sheet. Roast for 10 minutes. Remove from the oven. Reduce temperature to 375°F.
4. Line a work surface with parchment paper or a nonstick baking mat, lightly dust with flour and dust the top of the dough with flour. Roll the dough into a rustic 15-inch circle, adding more flour, if necessary, to prevent sticking. Transfer the crust to a baking sheet with the parchment or baking mat in place.
5. Leaving a 2-inch border, sprinkle cheese evenly over the crust. Make an overlapping ring of the larger sweet potato slices over the cheese, leaving the 2-inch border. Spread the onion slices in another ring closer to the center. Using the rest of the sweet potato slices, make an overlapping circle in the center of the crust (the pattern will look like a bull’s eye). Pick up the edges of the crust using a spatula and fold over the filling, making pleats in the dough as necessary; the filling will not be completely covered. Brush the crust with the egg-white wash. Drizzle the vegetables with the remaining 1 teaspoon oil and sprinkle with 1 teaspoon thyme and/or rosemary.
6. Bake the tart until lightly browned on the edges, about 50 minutes. Cool for 10 minutes before slicing.
Nutrient analysis: 309 calories, 18 g fat, 4h Sat fat, 30 g carbohydrate, 3 g fiber, 7 g protein, 10mg cholesterol, 332mg sodium
Recipe courtesy of Delish: www.delish.com, accessed 11/11/13
As the days get shorter and temperatures plummet, fill your belly up with these warm yummy recipes.
The perfect way to use up Thanksgiving leftovers, arepas are corn cakes and are favorites in Latin America. You can find arepa flour in the international section of the grocery store. Store the flour in an airtight container and freeze for optimal shelf life. Do not substitute masa harina or cornmeal for the arepa flour.
Yield: 6 servings
Serving size: 2 filled arepas
7.5 oz. (1 ½ cups) yellow arepa flour (such as P.A.N. or masarepa)
1 teaspoon salt, divided
2 cups hot water
2 tablespoons canola oil, divided
1 cup finely chopped onion
1 cup finely chopped green bell pepper
2 teaspoons minced seeded jalapeno pepper
½ teaspoon cumin seeds
2 garlic cloves, minced
2 cups chopped leftover cooked turkey breast
¼ cup chopped fresh cilantro
½ teaspoon freshly ground black pepper
1/3 cup (3 oz.) shredded reduced-fat sharp white cheddar cheese
1. Preheat oven to 400°F.
2. Weigh or lightly spoon flour into dry measuring cups; level with knife. Combine flour and ½ teaspoon salt; stir well. Add 2 cups hot water; stir until well combined and smooth. Let stand 10 minutes. Divide dough into 12 equal portions, shaping each into a ball. (Dough should be moist.) Working with 1 portion at a time, roll each portion into a 3-inch circle (~1/2 inch thick).
3. Heat 1 ½ teaspoons canola oil in a large nonstick skillet over medium-high heat. Add 6 arepas to pan; cook 2 minutes on each side or until browned and crisp. Place on a baking sheet. Repeat procedure with 1 ½ teaspoons oil and remaining arepas. Bake at 400° for 20 minutes or until arepas sound hollow when lightly tapped.
4. Heat remaining 1 tablespoon oil in large nonstick skillet over medium heat. Add onion and bell pepper; cook 5 minutes, stirring occasionally. Add jalapeno, cumin seeds and garlic; cook 2 minutes, stirring occasionally. Stir in remaining ½ teaspoon salt, turkey, cilantro and black pepper; cook 1 minute. Remove from heat; stir in cheese.
5. Remove arepas from oven; let stand 2 minutes. Cut a 3-inch pocket in the side of each arepa; spoon turkey mixture into arepa.
Nutrient analysis: 282 calories, 10.4 g fat, 3.3 g mono-unsat fat,2.3 g poly-unsat fat, 42 mg cholesterol, 547 mg sodium, 26.5 g carbohydrates, 4.8 g fiber, 20.8 g protein
Recipe courtesy: My Recipes, www.myrecipes.com, October 2013.
Steak & Potato Salad with Horseradish Dressing
Yields: 4 serving
Serving size: 2 cups each
1 pound baby potatoes, scrubbed
12 oz. green beans (~3 cups), trimmed
½ cup sliced fresh chives or scallion greens
¼ cup reduced-fat sour cream
3 tablespoons white-wine vinegar or red-wine vinegar
2 tablespoons prepared horseradish
1 tablespoon Worcestershire sauce
1 teaspoons extra-virgin olive oil
1 pound sirloin steak or strip steak (1-1 ¼ inches thick), trimmed
¼ teaspoon salt
2 ears corn, husked
1. Preheat grill to medium.
2. Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add potatoes, cover and cook until tender, 10-15 minutes. Transfer to a cutting board to cool. Add beans to the steamer basket, cover and cook until bright green and just tender, 4-6 minutes. Rinse in a colander with cold water until cool. Drain thoroughly and transfer to a large bowl. Cut the potatoes into halves or quarters and add to the bowl with the beans. Stir in chives (or scallion greens).
3. Meanwhile, combine sour cream, vinegar, horseradish, Worcestershire and ½ teaspoon pepper in a small bowl. Whisk in oil.
4. Sprinkle both sides of steak with salt and the remaining ½ teaspoon pepper. Oil the grill rack. Grill the steak about 5 minutes per side for medium-rare, 6 minutes per side for medium. Grill the corn, turning occasionally, until marked and tender, 8-12 minutes total. Transfer to a cutting board; let the steak rest for 5 minutes. When the corn is cool enough to handle, cut the kernels from the cob. Thinly slice the steak crosswise. Add the steak and any accumulated juice and the corn kernels to the bowl with the potatoes and beans; toss with the horseradish dressing.
Nutrient analysis: 376 calories, 14 g fat, 8 g mono-unsat fat, 36 g carbohydrate, 6 g fiber, 28 g protein, 278 mg sodium, 48 g cholesterol
Recipe courtesy: Eating Well, www.eatingwell.com, October 2013.
Quick Baked Pears
A perfectly light and flavorful recipe to follow the Thanksgiving feast. Try substituting a dollop of Reddi-Wip whipped cream topping for frozen yogurt to cut back on additional calories and fat.
Yields: 4 servings
Serving size: 1 half
2 large Bosc pears
2 teaspoons sugar
¼ teaspoon cinnamon
¼ cup dried cranberries or dried mixed fruit (such as Sun-Maid Fruit Bits)
¼ cup low-fat granola
¼ cup apple juice
½ cup vanilla low-fat frozen yogurt, divided into 4 small scoops
1. Peel pears; cut in half lengthwise. Use a melon baller or grapefruit spoon to remove core and seeds, creating a hollow.
2. Place pear halves, with cut sides up, in a glass pie plate. Combine sugar and cinnamon; sprinkle evenly over pears.
3. Combine cranberries and granola; mound into hollows of the pear halves. Pour the apple juice in and around pear halves. Cover dish loosely with wax paper.
4. Cook in microwave on HIGH 6-8 minutes or until the pears are tender when pierced with a knife. Let stand in the dish 5 minutes. Use a large slotted spoon to transfer the pears to serving plates.
5. Drizzle juices from pie plate over pears and serve with frozen yogurt.
Nutrient analysis: 176 calories, 2 g fat, 16 mg cholesterol, 32 mg sodium, 40 g carbohydrate, 4 g fiber, 3 g protein
Recipe courtesy: Health www.health.com October 2013
Baked Apple-Cinnamon French Toast
This recipe makes for a great weekend breakfast to warm up the belly on these increasingly chilly days. Apples contain pectin which is a great source of soluble fiber and helps promote a heart healthy diet.
3 cup nonfat milk
2 cups pasteurized liquid egg whites, such as Egg Beaters
3 tablespoons honey
1 ½ teaspoons vanilla extract
¼ teaspoon salt
1 1-pound loaf sliced whole wheat bread
1 cup chopped dried apples (3 oz.)
½ cup raisins
1 ½ teaspoons ground cinnamon
½ teaspoon ground nutmeg
1 tablespoon confectioners’ sugar
1. Whisk milk, egg whites, honey, vanilla and salt in a large bowl.
2. Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 1-inch pieces. Toss with dried apples, raisons, cinnamon and nutmeg in another large bowl.
3. Coat a 9-by-13 –inch baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly on top, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours or up to 24 hours.
4. Preheat oven to 350°F.
5. Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; dust with confectioners’ sugar and serve.
Nutrient analysis: 183 calories, 1 g fat,0g sat. fat, 33 g carbohydrates, 4 g fiber, 10 g protein, 344mg sodium, 1mg cholesterol
Recipe courtesy: Eating Well, www.eatingwell.com, Accessed 9/10/12
Pork Medallions with Cranberry Chutney
By using whole cranberries instead of cranberry sauce, you can save 120 calories and 24 grams carbohydrates per batch. You can also try Mrs. Dash herb seasoning as it contains no sodium or get creative and make your own blend instead. Consider pairing with steamed asparagus for a colorful and nutritious addition.
Yields: 4 servings
1 cup fresh cranberries or ½ cup canned whole cranberry sauce
½ cup apple juice or apple cider
¼ cup snipped dried figs
2 tablespoons packed brown sugar or granulated sugar
1 teaspoon chopped fresh rosemary or ¼ teaspoon dried rosemary, crushed
¼ teaspoon salt
1/8 teaspoon ground black pepper
12 oz. pork tenderloin
¼ teaspoon salt-free herb seasoning
Nonstick cooking spray
Hot cooked brown or long grain rice
1. In a heavy small saucepan, stir together cranberries or cranberry sauce, apple juice, figs, sugar, rosemary, salt and pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 5 to 8 minutes or until chutney reaches desired consistency, stirring occasionally. Set aside.
2. Meanwhile, trim fat from pork. Cut pork crosswise into 12 pieces, each about 1 inch thick. Press each piece with the palm of your hand to an even thickness. Sprinkle herb seasoning evenly over pork. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Cook pork in hot skillet for 2 to 3 minutes or until pork is slightly pink in center and juices run clear, turning once halfway through cooking time.
3. Serve pork medallions over hot cooked rice, if desired. Spoon some of the warm chutney over pork. Pass remaining chutney.
Nutrient analysis: 185 calories, 3g fat, 22g carbohydrates, 3g fiber, 18g protein, 335mg sodium, 55mg cholesterol
Recipe courtesy: Better Homes and Gardens, www.bhg.com. Accessed: 9/10/12
Baked Pumpkin Pasta
By substituting this recipe with fat-free ricotta cheese, you can save an additional 3g of fat and 2g saturated fat however sodium content will increase by 110mg. Also try using whole wheat penne pasta to increase dietary fiber intake which can lead to feelings of prolonged fullness.
Yields: 6 servings
12 oz. uncooked penne pasta
2 teaspoons olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
2 small zucchini, halved lengthwise, then sliced
½ teaspoon dried thyme
1 teaspoon dried sage
1-15oz. can pure pumpkin
1 cup part skim ricotta cheese
½ cup water reserved from pasta pot
½ cup shredded parmesan cheese
1. Preheat oven to 400°F.
2. Cook pasta in a large pot of boiling water according to directions on package, less 2 minutes and reserve ½ cup of cooking water when done. Meanwhile heat oil in a large skillet. Sauté onions and garlic for 5 to 6 minutes, until softened. Stir in zucchini and herbs and sauté for 3 to 4 minutes. Stir in canned pumpkin and ricotta cheese.
3. Empty drained pasta plus ½ cup of reserved cooking water into skillet and mix well.
4. Spoon pasta into a 11-by-7 inch baking dish. Sprinkle parmesan cheese on top. Bake for 10 to 15 minutes.
Nutrient analysis: 349 calories, 7.7g fat, 3.4g sat. fat, 54g carbohydrates, 5g fiber, 16g protein, 168mg sodium, 18mg cholesterol
Recipe courtesy: Low Fat Cooking, www.lowfatcooking.about..com. Accessed 9/10/12.
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Tuesday, February 25 2014 14:04