HEALTHY RECIPES
Skinny Hazelnut Café au Lait
1 serving
Prep Time: 5 min
Cook Time: 2 min
Ingredients
2 tbsp Sugar-free hazelnut syrup (1 oz.)
1 cup Fat free milk (245g)
2/3 cup Brewed coffee (158 g)
Cinnamon
Pour syrup into 20-ounce chilled stainless steel pitcher. Add cold milk.
If using a stove-top, heat syrup and milk in saucepan over medium-low heat; do not boil. If using a microwave, heat milk and syrup in large, shallow bowl for 2 to 3 minutes. Whisk rapidly until milk is airy and frothed. Blend in coffee, dust with cinnamon and serve in a bowl or mug.
Nutritional Facts per serving for individual food recipe:
Calories: 90
Fat: 1.5g
Saturated Fat: 0g
Cholesterol: 5mg
Sodium: 110mg
Calcium: 30% Daily Value
Protein: 8g
Carbohydrates: 12g
Dietary Fiber: 0g
Peanut Butter Banana Breakfast Shake
1serving
Prep Time:5min
Cook Time:5min
Ingredients
1 cup Fat free or low fat milk
1/2 cup Frozen banana slices
1 tbsp Peanut butter
1/4 tsp Ground cinnamon
1/2 tsp Vanilla extract
Sweet cocoa powder (optional)
Combine all ingredients in a blender and blend until smooth and creamy. Pour into a tall glass and garnish with a sprinkle of cocoa powder, if desired.
Nutritional Facts per serving for individual food recipe:
Calories: 270
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 5 mg
Sodium: 220 mg
Calcium: 35% Daily Value
Protein: 15 g
Carbohydrates: 35 g
Dietary Fiber: 3 g
Avocado-Mango Smootie
4 servings
Prep Time: 7 min
Cook Time: 3 min
Ingredients
1 medium Ripe Avocado
1 cup Frozen Mango Chunks
2 cups Fat-Free or Low-Fat Milk
1 8 ounce Container Vanilla Bean low-fat yogurt
1 tsp Chopped fresh mint leaves
2 tsp Lime juice
1 tsp Lime Zest
1 tbsp Agave Syrup
(or substitute simple syrup)
1 cup Ice cubes (more or less as needed)
Remove flesh from avocado, cut into coarse chunks, place into blender along with mango, milk, yogurt, mint, lime juice and zest, agave syrup and ice cubes. Process until smooth. Pour smoothie into tall glasses and serve.
Nutritional Facts per serving for individual food recipe:
Calories: 235
Fat: 8g
Saturated Fat: 1.5g
Cholesterol: 5mg
Sodium: 105mg
Calcium: 200 mg 20% Daily Value
Protein: 8g
Carbohydrates: 35g
Nutrition figures based on using fat-free milk
Mango Yogurt Smoothie
1 serving
Prep Time: 5 min
Cook Time: 5 min
Ingredients
4-7 Ice Cubes
1 cup Plain fat-free yogurt (8 ounces)
3/4 cup Mango slices in extra light syrup, *drained
1 tsp Sugar substitute (optional)
Mango slices for garnish (optional)
Place ice in bottom of blender. Add yogurt, mango and sugar substitute, if desired.
Pour into a tall glass and garnish with mango slices, if desired.
Serve immediately.
*Mango slices can be found in jars in your grocery store's procedure section.
Nutritional Facts per serving for individual food recipe:
Calories: 180
Fat: 0g
Saturated Fat: 0g
Cholesterol: 5mg
Sodium: 140 mg
Calcium: 30% Daily Value
Protein: 11g (10 grams from dairy)
Carbohydrates: 40g
Dietary Fiber: 2 g
Super Power Energy Smoothie
1 serving
Prep Time: 60 min
Cook Time: 15 min
Ingredients
1 large Fully-ripened banana, peeled and sliced
1/2 cup Low-fat plain yogurt
1/4 cup Chilled water
2 tbsp Nonfat dry milk powder
2 tsp Honey
1/2 tsp Vanilla extract
In a single layer on a plate, freeze the banana slices for at least 1 hour (or overnight). Add the frozen banana slices, yogurt, water, milk powder, honey, and vanilla to a blender container. Cover and puree until smooth. Pour into a chilled glass.
Note: Freeze any leftover smoothie in popsicle molds for frozen treats anytime.
Recipe by Jackie Newgent, RD, award-winning author of The All-Natural Diabetes Cookbook
Nutritional Facts per serving for individual food recipe:
Calories: 280
Total Fat: 2.5 g
Saturated Fat: 1.5 g
Cholesterol: 10 mg
Sodium: 135 mg
Calcium: 35% Daily Value
Protein: 11g
Carbohydrates: 56 g
Dietary Fiber: 4 g
Turkey Lettuce Wraps
(Yield: 6 servings - 2 wraps/serving)
1 tsp Sesame Oil
1 lb Extra-lean Ground Turkey
1/2 Cup Sliced Green Onions
2 Tbsp Minced fresh Ginger
1 Can (8oz) Water chestnuts, chopped
1 tsp Light Soy Sauce
1/4 Cup Chopped Fresh Cilantro
12 Large Lettuce Leaves (Bibb or butter)
Heat oil in large skillet over medium-high heat. Add turkey, onion and ginger. Cook 7 minutes, breaking meat up with back of spoon. Add water chestnuts and soy sauce. Cook 3 minutes or until meat is browned and no longer pink. Remove from heat; stir in Cilantro.
Spoon 1/4 Cup mixture into a lettuce leaf.
Add optional toppings; roll up.
Optional toppings: Chopped mint leaves; Chopped dry roasted peanuts.
Serving suggestion: Serve with mixed fresh fruit salad.
Calories 102
Total Fat 2gm
Saturated fat 1 gm
Carbohydrate 6 gm
Fiber 1 gm
Protein 18 gm
Sodium 87 gm
Mushroom Primavera with Spaghetti Squash
Preparation Time: 25 minutes
Cooking Time: 22 minutes
Serves 4
3 lbs Spaghetti Squash (about 3 pounds)
1 tablespoon Olive oil
1 pound White button mushrooms, sliced
1 cup Chopped onion
2 teaspoons Minced garlic
1 cup Cherry or grape tomatoes
3/4 cup Crumbled, fat-free feta cheese
1 1/2 tablespoons Sliced Kalamata olives
1/2 cup chopped Fresh basil, plus more for garnish
1. With the tip of a knife, pierce squash in about 5 places. Place on paper towel in microwave and cook on high for 10 minutes, or until squash has softened. When cool enough to handle, cut squash lengthwise and remove seeds with a spoon. Remove the spaghetti-like strands of squash with a fork, set aside and cover to keep warm (or reheat in microwave at serving time).
2. Heat oil in a large non-stick skillet over medium-high heat. Add a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side. Stir in onion and garlic and cook for 3 more minutes, until onions are softened. Add tomatoes, cheese and olives and cook about 3 minutes longer, until mixture is hot and bubbling. Remove pan from heat and stir in basil.
3. Divide squash among 4 shallow serving bowls. Spoon sauce over spaghetti squash and garnish with additional freshly chopped basil. Serve immediately.
Nutritional Analysis:
Serving size 486g
Calories 260, Calories from fat 60, Total fat 6g
9% Daily Value; Saturated Fat 1g, 5% Daily Value; Trans Fat 0, Cholesterol 0mg, 0% Daily Value; Sodium 520mg, 22% Daily Value; Total Carbohydrates 31g, 10% Daily Value; Dietary Fiber 2g, 6% Daily Value; Sugars 5g; Protein 10g; Vitamin A 20% Daily Value; Vitamin C 30% Daily Value; Calcium 15% Daily Value; Iron 8% Daily Value
Seared Chicken Salad with Green Beans, Almonds and Dried Cherries
Makes 4 large salads
Ingredients:
3 Tbsp Olive oil
1 pound Skinless chicken breast
1/2 pound Green beans, trimmed
3 Tbsp Red wine vinegar
1 Tbsp Apricot jam
1 Tbsp Dijon mustard
5 ounces Arugula or Romaine
1 head Radicchio, cored and shredded
1/3 cup Dried cherries
1/4 cup Sliced almonds
Preparation:
In a large skillet, heat 1 tablespoon oil on high; season chicken with salt and pepper. Cook until opaque throughout, 1 to 2 minutes per side; transfer to a plate. When cool enough to handle slice chicken crosswise.
In a medium sauce pan, bring 2 inches water to a boil. Add green beans; cover and cook until crisp-tender, 4-6 minutes. Rinse using cold water until cool; drain well.
Make dressing: In a small bowl, whisk together vinegar, jam, mustard, and remaining 2 tablespoon oil; season with dash of salt and pepper.
In a large bowl toss salad greens with all but 1 tablespoon of dressing. Divide salad among four plates; arrange chicken, green beans, cherries, and almonds on top. Drizzle with remaining dressing; serve immediately.
Nutrients:
Calories 400
Total Fat 25g
Saturated fat 5g
Trans fat 0g
Cholesterol 75g
Sodium 170 mg
Total Carbohydrate 18g (Dietary fiber 4g, Sugars 9g)
Protein 27g
Penne Primavera
1 cup serving
8 oz Dreamfields penne rigate
1 tbsp Extra virgin olive oil
1/4 cup Red onion, chopped
1/2 cup Broccoli florets, chopped
1/2 cup Carrot, chopped
1/2 Yellow Bell pepper, chopped
2 tbsp Fresh Basil, chopped
1 pkg (10 oz) Fresh spinach,
coarsely chopped
1/2 tsp Garlic salt
1/8 tsp Red pepper flakes
1 1/2 cups Marinara sauce
1/4 cup Grated parmesan cheese
Heat olive oil in a large skillet over medium high heat and sauté' onion, broccoli, carrots, bell peppers and basil until soft, about 5 minutes.
Add spinach, garlic salt, hot pepper flakes and marinara sauce; reduce heat to medium and simmer for 15 minutes.
Prepare pasta according to package directions; drain well.
Toss pasta with sauce mixture and sprinkle with Parmesan cheese
This can be a satisfying vegetarian meal in itself. You can add cubed chicken or shrimp for a complete meal. Substitute in-season vegetables, dial up or minimize the heat by controlling the amount of red pepper flakes.
Nutrition Information Per Serving (1/6 of recipe):
Calories 226
Protein 10g
Digestible Carbohydrates 15g
Fat 7g
Saturated Fat 2g
Cholesterol 2mg
Sodium 505mg
Total Dietary Fiber 6g
Oven Fried Chicken
Preparation time: 15 minutes
6 Servings 25 servings
6 pieces 25 pieces
1 cup 1 quart Non-fat milk
1 Tbsp 1/4 cup Olive Oil
1 tsp 4 tsp Thyme
1 tsp 4 tsp Garlic powder
1 tsp 4 tsp Onion powder
1 tsp 4 tsp Paprika
1 tsp 4 tsp Black Pepper
1/4 tsp 2 tsp Red Pepper
1/2 tsp 1 tsp Salt
1 cup 1 quart Whole Wheat Flour
1 tsp 1/4 cup parsley
Boneless Thighs or Split breasts approximately 3 ounces each
Place the chicken pieces in milk. Preheat oven to 400 degrees
In a large bowl, combine all remaining ingredients. Dip each chicken piece in flour mixture making sure each piece is well coated. Discard remaining flour.
Place the chicken on shallow baking pan that has been sprayed with non stick spray. Brush the chicken pieces lightly with olive oil. Bake for 45 minutes or until the chicken juices run clear.
Nutritional values:
Calories 111
Calories from fat 23
Total Fat 3 gm
Cholesterol 42 mg
Sodium 103 mg
Total Carbohydrates 5 g
Sugars 1 gm
Protein 16 gm
Baked Hush Puppies
2/3 cup Yellow cornmeal
1/3 cup All-purpose flour
1 tsp Baking powder
1/3 cup Finely chopped onion
1/3 cup Skim milk
1 tbsp Vegetable oil (canola or safflower)
1 tbsp Chopped parsley
1/8 tsp Pepper
2 Egg whites, beaten
vegetable oil cooking spray
Combine cornmeal, flour, baking powder and salt in medium bowl; make a well in center of mixture.
Combine onion, milk, vegetable oil, parsley, pepper and egg whites.
Add to dry ingredients, stirring just until moistened.
Spoon 1 tbsp batter per hush puppy into miniature muffin pans coated with cooking spray.
Bake at 450° for 10 minutes or until lightly browned, removed from pans immediately.
Yield: 2 dozen
Nutritional analysis:
Calories per serving 29
Protein 1g
Carbohydrate 5g
Total fat 1g (0 saturated fat)
Cholesterol 0g,
Sodium 22mg
Mixed Greens & Cabbage
Serves 8 (about 1/2 cup per serving)
1 tsp Olive oil
1/2 Medium onion, thinly sliced
2 cups Fat-free, low-sodium chicken broth
2 tbsp Imitation bacon bits
1 tsp Garlic powder
1 tsp Celery Seeds
1/4 tsp Pepper
1/4 tsp Crushed red pepper flakes
4 ounces Fresh collard greens
4 ounces Fresh Kale
8 ounces Green cabbage
In a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion for 2 to 3 minutes, or until tender-crisp, stirring occasionally.
Stir the broth, bacon bits, garlic powder, celery seeds, pepper, and red pepper flakes. Increase the heat and continue to simmer, covered, for 4 to 5 minutes so the flavors blend.
Meanwhile, trim the stems from the collard greens and kale. Discard the stems. Core the cabbage. Discard the core. Coarsely chop the greens and cabbage. Stir into the broth mixture. Increase the heat to medium high and bring to a simmer. Reduce the heat and simmer, covered, for 35 to 45 minutes, or until the greens and cabbage are tender, stirring occasionally. Ladle the green and pot licker (cooking liquid) into bowls.
Per Serving:
Calories 36
Carbohydrates 5 g
Total Fat 1g
Dietary Fiber 2g
Saturated Fat 0 g
Protein 2 g
Cholesterol 0 mg
Sodium 61 mg
Polyunsaturated Fat 0 g
Sugars 2 g
Monounsaturated Fat 0.5 g
Dietary Exchanges: 1 vegetable
Herbed Spaghetti Squash
Makes 4-6 1/2 cup servings
1 Spaghetti Squash about 2 1/4 lbs
1 tbsp Butter
1 tbsp Olive oil
1 tbsp chopped parsley
1 tbsp Basil
1 tbsp Chives
1/4 tsp Black pepper
Using a fork or sharp knife, make slits in the spaghetti squash to vent. Place in microwave and cook until the tender testing with a fork.
Remove and allow squash to cool slightly. Cut in half and remove seeds and discard.
Using a fork, gently pull the strands of squash away from the peel and place in a mixing bowl.
Heat a skillet; add butter and oil, spaghetti squash, herbs and pepper.
Toss gently but thoroughly to heat and combine. Serve immediately or cover and keep warm until ready to serve.
Calories 150
Total fat 7 gm (2.5 g saturated, 0 Trans fats)
Cholesterol 10 mg
Sodium 490 mg
Total Carbohydrate 13 gm
(Dietary fiber gm, Sugars 5 gm)
Protein 1 gm
Georgia Caviar
Mary Etta Mooachian, Ph.D., R.D., C.C.P., C.F.C.S.
Texans may serve this inland "caviar" for good luck at the New Year, but in Georgia it's a treat all year over fresh greens.
Serves: 12
Hands-on time: 15 minutes
2 15-oz. cans Black-eyed peas, drained and rinsed
1 1/2 Cups Low-fat vinaigrette dressing
1 7-oz. Jar roasted red pepper, diced
1 small Onion, diced (about 3/4 cup)
3/4 Cup Diced jalapenos, seeds and ribs removed
1/2 Cup Black olives, sliced
1/2 Cup Sliced mushrooms
1 Clove Garlic, minced
3/4 to 1/2 Teaspoon Black pepper
2 10-oz. bags Mixed or Mesclun greens
Mix all ingredients except greens. Serve over greens.
Nutrition Per Serving
Serving size 1/3 cup bean mixture over 1 cup greens
Calories 220 kcal
Fat 15 g
Saturated Fat 2 g
Cholesterol 0 mg
Sodium 520 mg
Carbohydrates 14 g
Dietary Fiber 5 g
Protein 5 g
Variation
To use dried peas, soak 1/2 pound dried black-eyed peas in 1 quart water overnight. Drain and combine in a large saucepan with 1 quart chicken or vegetable broth. Bring to a boil; reduce heat, cover, and simmer 30 to 40 minutes or until tender.
Cook's Tip
Always wear protective gloves when handling jalapenos or other hot peppers. Wash the cutting surface well after use or use a disposable cutting surface
Creamy Mashed Cauliflower
8 Servings
2# Cauliflower
2 cloves Garlic
1/2 cup RealMayonnaise
1/3 tsp Salt
24 Servings
6# Cauliflower
5 cloves Garlic
1 1/4 cup RealMayonnaise
1 1/4 tsp Salt
Ingredients
- Bring water to a boil.
- Add Cauliflower and garlic.
- Cook for 15 minutes or until tender, drain.
- In a food processor, process cauliflower, garlic, mayonnaise and salt until creamy.
- Season with pepper if desired.
Note: A bay leaf and or whole allspice may be addedto water to cook cauliflower for added flavor.
Per serving108 calories
2 gm protein
10 gm fat
1gm saturated fat
4 mg cholesterol
4 gm carbohydrate
211mg sodium
3 gm fiber
Sweet Potato Casserole
Mary Etta Moorachain, Ph.D., R.D., C.C.P., C.F.C.S
Serves 10 Serving size: 2/3 cup, 1/3 cup for Diabetics
4 to 5 Large Sweet Potatoes Topping
2 Eggs
1 cup Chopped pecans
1/2 cup Brown sugar
1/4 cup Brown sugar
3/4 tsp Nutmeg
1/4 cup Flour
3/4 tsp Cinnamon
3 tbsp Butter, melted
1/2 cup Fat-free milk, warmed
Vegetable Cooking Oil Spray
1. Preheat oven to 350 degree Fahrenheit. Coat a 2-quart casserole dish with the cooking spray. Bake the potatoes for 50 minutes or until fork tender. Leave the oven on.
2. Peel, removing strings, and mash; add the sugar, eggs, nutmeg, cinnamon and milk; stir to combine. Pour into the prepared casserole dish
3. Combine the pecans, brown sugar, flour and melted butter in a medium-size bowl; spread the topping over the potatoes.
4. Bake, uncovered, for 30 minutes, or until the topping is golden brown.
Substitutions: Use splenda brown sugar, ½ cup egg beaters. This decreases the total cholesterol and saturated fat.
Nutritional analysis:
Serving Size 2/3 cup
Calories 250 kcal
Fat 13 gram
Saturated Fat 3 g
Cholesterol 50 mg
Sodium 30 mg
Carbohydrates 31 g
Dietary Fiber 2 g
Protein 4 g
Summer Squash with Onions
Summer Squash with Onions
Serves 4
1 medium Zucchini, sliced into 1/4 thick 1/2 rounds
1/2 medium Yellow squash, sliced into 1/2 rounds
1 medium Onion, sliced lengthwise
1 tablespoon Chopped red bell pepper
1 tablespoons Safflower or corn or olive oil
1. Heat oil in a nonstick pan.
2. Add onion and cook, stirring quickly for 1 minute.
3. Add other vegetables and cook quickly, stirring occasionally until just tender.
Nutritional analysis:
Calories: 65
Fat: 1 gram
Succotash with Thyme
Serves 6 1/2 cup per serving
2 cups Broccoli Flowerets, cooked al dente
1 cup Frozen baby lima beans or Fordhook lima beans
1 cup Frozen cut green beans
½ tsp Dried thyme, crumbled
2 cups Frozen Corn kernels
1 Tbsp Ground Cumin
2 tbsp Light tub margarine
1/4 tsp Salt
1. In a medium saucepan, bring the water to a boil over heat.
2. Stir in the lima beans, green beans, and thyme.
3. Return to a boil
4. Reduce the heat and simmer, covered, for 10 minutes.
5. Stir in the corn
6. Cook, covered, for 5 minutes, or until the lima beans are tender
7. Drain well in colander
8. Pour into a serving bowl.
9. Stir in the margarine and salt
Per Serving:
Calories 100 Dietary Exchanges: 1 ½ Starch
Total Fat 2.0 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0 g
Sodium 197 g
Carbohydrates 19 g
Dietary Fiber 3 g
Protein 3g
Honey Mustard Glazed Brussels Sprouts
Serving Size ¾ cup
1 pound bag Frozen Brussels sprouts
2 tbsp Honey mustard
1 tsp Canola oil
1/3 cup Chopped cashews
1. Steam the Brussels sprouts as directed on the package, until cooked through. Drain excess water from the saucepan.
2. Drizzle the honey mustard and canola oil over the Brussels sprouts in the saucepan.
3. On medium-high heat, cook and stir about 4 to 5 minutes, until nicely glazed.
4. Meanwhile toast the nuts by heating them in a dry skillet over medium heat for 3 to 5 minutes. Shake them often for even toasting.
5. To serve, top the glazed Brussels sprouts with the toasted cashews.
Calories 100 kcal
Calories from fat 107
Total Fat 5 g
Saturated Fat 1g
Cholesterol 0 mg
Sodium 65 mg
Carbohydrate 10 g
Dietary Fiber 3 g
Sugars 4 g
Protein 21 g
Green Beans with Walnuts
Serves 12
1 cup Chopped Walnuts
3 pounds Green Beans, washed and trimmed
3 tablespoons Butter
2 each Red Peppers, 1/4 inch dice
1/4 cup Parsley, chopped
3/4 teaspoon Salt
1/4 teaspoon or to taste Pepper
3 tablespoons Walnut Oil
Method:
Prevent Oven to 350° F
1. Roast walnuts in oven for 5-10 minutes
2. Cook green beans in boiling salted water, drain
3. Melt butter in a sauté pan. Sauté red peppers. Add beans and toss.
4. Add walnuts, parsley and toss
5. Finish with salt and pepper and walnut oil
All Year Christmas Rice
Michelle Plummer, M.S., R.D., C.D.
Serves 8
Hands on time: 20 minutes
Cooking time: 25 minutes
3 cups Water
1 cup White Wine
2 tbsp Chicken bouillon granules
1 Large onion, chopped
2 cups Long grain rice
2 cups Shredded parmesan cheese
1 cup Frozen peas
1 jar Roasted peppers, (7-ounce) drained and diced
2 cloves Garlic, minced
Chopped fresh parsley for garnish, optional
1. Place the water, wine, chicken base, and onion in a 4-quart saucepan; bring to a boil
2. Add the rice, reduce heat, cover with a tight-fitting lid, and simmer for 20 minutes
3. Remove the lid and fluff the rice. Add the parmesan cheese, peas, red peppers, and garlic. Stir until the cheese is melted and well incorporated.
4. Garnish with fresh chopped parsley, if desired.
Nutrition Per Serving:
Serving size 3/4 cup
Calories 310 kcal
Fat 7 g
Saturated Fat 4 g
Cholesterol 15 mg
Sodium 680 mg
Carbohydrates 42 g
Dietary Fiber 3 g
Protein 13 g
Spinach-Cheddar Squares
Makes 16 appetizer servings
1 1/2 cups Egg Beaters
3/4 cup Fat-free milk
1 tbsp Dried onion flakes
1 tbsp Grated Parmesan Cheese
1/4 tsp Garlic powder
1/8 tsp Groundblack pepper
1/4 cup Plain dry bread crumbs
3/4 cup Shredded fat-free Cheddar cheese, divided
1-10oz Packagefrozen chopped spinach, thawed and well drained
1/4 cup Diced pimentos
In medium bowl, combine egg substitute (Egg Beaters), milk, onion flakes, parmesan cheese, garlic powder and pepper; set aside.
Sprinkle bread crumbs evenly onto bottom of lightly greased 8x8x2 inch baking dish. Top with ½ cup Cheddar cheese and spinach. Pour egg mixture evenly over spinach, top with remaining Cheddar cheese and pimientos.
Bake at 350 degrees F for 35 - 40 minutes or until knife inserted in center comes out clean. Let stand 10 minutes before serving.
Nutrients:
Calories 37mg
Total fat 1mg
Carbohydrates 4mg
Cholesterol 1 mg
Fiber 1 mg
Sodium 116 mg
Protein 5 mg
Creamy Collard Dip
Makes 3 1/3 cups (12-14 1/4 cup servings)
1 small Sweet onion (about 1 cup)
1 medium Red sweet pepper, seeded and chopped (3/4 cup)
1 pound Fresh collard greens, trimmed and coarsely chopped (6 cups)
2 tsp Olive oil
3 cloves Garlic, minced
1-8 ounce Package reduced-fat cream cheese, cubed and softened
2 Ounces Reduced fat Monterey Jack cheese, shredded (1/2 cup)
1/2 cup Light sour cream
1/2 tsp Cajun seasoning (optional)
Bacon bits(Optional)
Thin breadsticks or vegetable crudités
Preheat oven to 350 degrees F.
Sauté onion and sweet pepper in olive oil about 5 minutes; stirring occasionally. Add chopped collard greens and garlic; cover and cook 10 minutes or until tender, stirring occasionally. Remove from heat.
Add cream cheese, Monterey Jack cheese, sour cream, and Cajun seasoning to the collard mixture, stirring until combined.
Add 2 Tbsp bacon bits if desired. Spread mixture in a 1 1/2 quart casserole dish or 9" pie plate.
Bake uncovered, 10 minutes or until warmed through.
Serve with vegetable crudités or bread sticks.
Note: If you do not use the Cajun seasoning, add 1/4 tsp salt to dip if desired.
Nutrients:
Calories 70
Total Fat 4g
Saturated fat 2.5g
Trans fat 0
Cholesterol 15g
Sodium140 mg
Total Carbohydrate 5g (Dietary fiber 1g, Sugars 2g)
Protein 3g
Roasted Red Pepper Yogurt Dip
Makes about 12 servings (2 Tablespoons per serving)
Ingredients:
1 (12 oz) Jar roasted red peppers, drained
2 (8 oz) Containers low fat plain yogurt
1 (4oz) can Chopped green chilies, drained
1 Garlic clove, minced
Puree red peppers in food processor or blender; drain again. Add remaining ingredients; mix until blended and refrigerate. Serve with assorted cut vegetables or pita wedges.
***This dip can be served with breadsticks or cut vegetables***
Nutrients:
Calories 40
Total Fat 1 g
Cholesterol 0g
Sodium 170g
Protein 2g
Carbohydrates 6g
Dietary fiber 1g
Sugars 3 mg
Sicilian Orange Salad
6 servings
6 Navel oranges, peeled and sliced
1 Medium red onion, thinly sliced
8 Fresh basil leaves, thinly sliced
2 tbsp Olive or canola oil
1/4 tsp Coarsely ground pepper
On a serving platter, alternately arrange orange and onion slices, with slices slightly overlapping.
Sprinkle with basil. Drizzle with oil and sprinkle with pepper.
Nutritional analysis:
Exchanges:
1-1/2 Fruit
1 Fat
Per Serving:
Calories 133
Calories from fat 5g
Saturated Fat 1g
Cholesterol 0 mg
Sodium 405 mg
Carbohydrate 23g
Dietary Fiber 5g
Protein 2g
Ricotta Fruit Dip
1/3 cup Part-skim Ricotta cheese
1 Tbsp Splenda
1 tsp Finely shredded orange peel
1 Tbsp Orange juice
1/2 cup Vanilla low-fat yogurt
Assorted cut-up fresh fruit
For dip, combine Ricotta cheese, sweetener, orange peel and orange juice in blender or food processor. Cover and blend or process until smooth; Stir cheese mixture into the yogurt. If desired, cover and chill up to 24 hours. Serve with assorted fresh fruit.
***This dip can be served with fruit***
Nutrients:
Calories 110
Fat 5g
Saturated fat 2g
Sodium 70 mg
Total Carbohydrate 13g
Protein 6g
Whole-Wheat Carrot Cake
Makes 16 servings
(1 piece (2x2 inches) per serving)
2 cups Packed light brown sugar
1 3/4 cups Whole wheat flour
2 tsp Baking soda
1 tsp Salt
1 tsp Ground cinnamon
1/2 tsp Ground cloves
1 cup Canola oil
4 Eggs
3 cups Lightly packed grated carrots
1 tsp Vanilla
Powdered sugar (optional)
1. Preheat oven to 350°F. Coat 8-inch square baking pan with nonstick cooking spray; set aside.
2. Combine brown sugar, flour, baking soda, salt, cinnamon, nutmeg and cloves in large bowl. Mix well. Stir in oil until well blended. Add eggs, 1 at a time, beating well with electric mixer after each addition. Stir in carrots and vanilla. Pour into prepared pan.
3. Bake 45 to 55 minutes or until top of cake springs back when lightly touched. Let cool 10 minutes. Sprinkle with powered sugar before serving, if desired.
TIP: A four-sided box-shaped grater/shredder is a versatile and inexpensive tool that has several different-size openings for grating and shredding both cheese and vegetables such as carrots. However, you can use your food processor to quickly grate the carrots for this recipe. Use the metal blade, and pulse the carrots until they are evenly grated.
Calories………………298
Total Fat………………14g
Saturated Fat…………..1g
Cholesterol……………53g
Sodium………………..344g
Carbohydrate………….39g
Dietary Fiber………….2g
Protein………………..4g
Old Style Creamy Cheesecake
Serves 12
1 1/2 cup Purchased graham cracker crumbs, or 24 (2 1/2 inch) graham cracker squares made into crumbs
1 cup Splenda Granular
1/4 cup Cornstarch
2 tbsp Reduced calorie margarine
3 (8) oz Packages of fat-free cream cheese
1 cup Non fat dry milk powder
3 Eggs, slightly beaten, or equivalent in egg substitute
1/4 cup Lemon Juice
1 1/2 cup Reduced-calorie whipped cream
1/4 cup Cornstarch
1 cup Water
1 tbsp Vanilla extract
1/2 cup Non-fat sour cream
Preheat oven to 325°. Spray an 8-inch circular spring-from pan with butter-flavored cooking spray. In a medium bowl, combine graham cracker crumbs. 1/4 cup of Splenda Granular, and margarine. Gently press crumb mixture into prepared pan. In a large bowl, stir in cream cheese with a spoon until soft. Add cornstarch, remaining 3/4 cup of Splenda Granular, Dry milk powder, water, vanilla extract, and eggs. Mix well using a wire whisk.
Blend in sour cream and lemon juice. Pour filling mixture evenly over crumb mixture. Gently rotate pan to settle batter. Bake for 50 to 60 minutes or until filling is set 2 inches from the edges, but the center is still slightly soft. Turn oven off, open door, and let cake set in oven for 15 minutes. Place pan on a wire rack and allow to cool completely. Remove sides of pan, cover, and refrigerate cheesecake for at least 2 hours. Spread whipped topping evenly over top.
Cut into 12 servings.