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May Recipes

Oatmeal Pecan Pie
Rolled oats add heartiness to the filling of this classic Kentucky Derby treat! 

Yield: 12 servings, 1 wedge 
½ (15 ounce) package of refrigerated pie dough
Cooking spray
1 cup packed dark brown sugar
1 cup light corn syrup
2/3 cup regular oats
½ cup chopped pecans
2 tablespoons butter, melted
1 teaspoon vanilla extract
¼ teaspoon salt
2 large eggs, lightly beaten
2 large egg whites, lightly beaten


1.    Preheat oven to 325oF. 
2.    Roll dough into an 11-inch circle.  Fit into a 9-inch pie plate coated with cooking spray.  Fold edges under; flute.
3.    Combine brown sugar and remaining ingredients, stirring well with a whisk.  Pour into prepared crust.  Bake at 325oF for 50 minutes or until center is set.  Cool completely on a wire rack.
4.    Bake at 350oF for 50 minutes or until set.  Let stand 5 minutes; cut into wedges.  Garnish with green onion strips, if desired.
Nutrient analysis:  311 calories, 11 g fat, 42 mg cholesterol, 181 mg sodium, 51 g carbs, 1 g fiber
Recipe courtesy of Cooking Light, November 2006, via www.myrecipes.com 4/26/2012


Confetti Crab Cakes
The classic dish for the second leg of the race for the Triple Crown—enjoy these crab cakes during a Preakness Party.  By making your own dried breadcrumbs, you can reduce the sodium in this recipe.
Yield: 4 servings   Serving size: 2 crab cakes 
1 pound lump crabmeat, drained and shell pieces removed (2 2/3 cups)
½ cup unseasoned dry breadcrumbs
½ cup chopped scallions
¼ cup finely chopped red bell pepper
1 teaspoon Old Bay seasoning
¼ teaspoon ground red pepper (optional)
2 tablespoons light mayonnaise
1 tablespoon fresh lemon juice
1 tablespoon canola oil or butter
Lemon wedges (optional)

1.    Combine crabmeat, breadcrumbs, scallions, bell pepper, Old Bay seasoning, and ground red pepper (if using) in a medium bowl.  Add mayonnaise and lemon juice; mix with a fork.  Form mixture into 8 patties about 3 inches in diameter.
2.    Heat oil in a medium skillet over medium heat.  Fry crab cakes until browned on the bottom (about 4 minutes); turn and cook 4 more minutes, or until browned and an instant-read thermometer inserted into the crab cake reads 155oF.  Serve with lemon wedges, if desired.
Nutrient analysis:  202 calories, 6 g fat, 67 mg cholesterol, 661 mg sodium, 13 g carbs, 1 g fiber, 22 g protein
Recipe courtesy of Health 2007, via www.myrecipes.com 4/26/2012

 

April Recipes

Artichoke Quiche
This quiche has a cheesy rice crust instead of a pastry crust, so not only is it a
hearty meatless main dish, it’s also gluten free.

Yield: 6 servings, 1 wedge 
2 cups cooked long-grain rice
¾ cup (3 ounces) shredded reduced-fat sharp Cheddar
¾ cup egg substitute, divided
1 teaspoon dried dillweed
½ teaspoon salt
1 small garlic clove, crushed
Cooking spray
1 (14-ounce) can quartered artichoke hearts, drained
¾ cup fat-free milk
¼ cup sliced green onions
1 tablespoon Dijon mustard
¼ teaspoon ground white pepper
Green onion strips (optional)

1. Preheat oven to 350oF. 
2. Combine rice, ¼ cup cheese, ¼ cup egg substitute, dillweed, salt, and garlic; press
into a 9 inch pieplate coated with cooking spray.  Bake at 350oF for 5 minutes.
3. Arrange artichoke quarters on bottom of rice crust; sprinkle evenly with remaining
½ cup cheese.  Combine remaining ½ cup egg substitute, milk, and next 3 ingredients;
pour over cheese. 
4. Bake at 350oF for 50 minutes or until set.  Let stand 5 minutes; cut into wedges. 
Garnish with green onion strips, if desired.

Nutrient analysis:  169 calories, 3.5 g fat, 11 mg cholesterol, 490 mg sodium, 23 g carbs, 0.4 g fiber
Recipe courtesy of Oxmoor, July 2010 via www.myrecipes.com, 3/27/2012

White Bean and Asparagus Salad
Yield: 6 servings    
½ pound fresh asparagus, trimmed
7 dried tomatoes
1 garlic clove, minced
1 tablespoon brown sugar
2 tablespoons extra-virgin olive oil
2 tablespoons white wine vinegar
1 tablespoon water
1 teaspoon spicy brown mustard
¼ teaspoon dried rubbed sage
¼ teaspoon pepper
1 (19-ounce) can cannellini beans, rinsed and drained
¼ cup chopped red onion
2 teaspoons drained capers
1 (5-ounce) bag of gourmet mixed salad greens
1 tablespoon shredded Parmesan cheese

1. Snap off tough ends of asparagus; arrange asparagus and dried tomatoes in a steamer
basket over boiling water.  Cover and steam 2 to 4 minutes or until asparagus is
crisp-tender.  Set tomatoes aside.  Plunge asparagus into ice water to stop the
cooking process; drain.  Cut asparagus into 1-inch pieces, and chill until ready to use. 
Chop tomatoes.
2. Whisk together garlic and next 8 ingredients in a medium bowl; add asparagus,
tomatoes, beans, onion, and capers, tossing to coat.  Cover and chill 1 hour. 
Serve asparagus mixture over salad greens; sprinkle with cheese.

Nutrient analysis:  127 calories, 5.5 g fat, 1.3 mg cholesterol, 351 mg sodium,
15 g carbs, 4.4 g fiber, 4.8 g protein
Recipe courtesy of Southern Living, April 2005 via www.myrecipes.com,3/27/2012

 

Rosemary Grilled Lamb Chops
Yield: 4 servings  Serving size: 1 chop    

1 tablespoon chopped fresh rosemary
1 teaspoon olive oil
½ teaspoon kosher salt, divided
1 garlic clove, minced
4 (4-ounce) lamb loin chops, trimmed
1/8 teaspoon freshly ground pepper
Cooking spray
1. Combine rosemary, oil, ¼ teaspoon salt, and garlic; rub mixture evenly over
both sides of lamb.  Cover and marinate in refrigerator for at least 2 hours or overnight.
2. Prepare grill.
3. Sprinkle both sides of lamb with remaining ¼ teaspoon salt and pepper. 
Place lamb on a grill rack coated with cooking spray; grill 3 minutes on each side
(145oF for medium-rare) or until desired degree of doneness.

Nutrient analysis:  232 calories, 15 g fat, 6 g saturated fat, 72 mg cholesterol, 290 mg
sodium, 0.5 g carbs
Recipe courtesy of Cooking Light, August 2005 via www.myrecipes.com

March Recipes

Baked Kale Chips
Yield: 6 servings       
1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt

1. Preheat an oven to 350oF.  Line a non-insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears, carefully remove the leaves from the thick stems and tear into bite size pieces.  Wash and thoroughly dry kale with a salad spinner.  Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burnt, about 10-15 minutes.
Nutrient analysis:  58 calories, 3 g fat, 0 mg cholesterol, 185 mg sodium, 7 g carbs, 1.5 g fiber
Recipe courtesy: www.allrecipes.com, 2/28/2012

Roasted Beets and Sauteed Beet Greens
Yield: 4 servings       
1 bunch beets with greens
2 tablespoons olive oil, divided
2 cloves garlic, minced
1 small onion, halved and thinly sliced
Salt and pepper to taste
1 tablespoon red wine vinegar (optional)

1. Preheat the oven to 350oF.  Wash the beets thoroughly, leaving the skins on, and remove the greens.  Rinse greens, removing any large stems, and set aside.  Place the beets in a small baking dish or roasting pan, and toss with 1 tablespoon of olive oil.  If you wish to peel the beets, it is easier to do so once they have been roasted.
2. Cover, and bake for 45-60 minutes, or until a knife can slide easily through the largest beet.  Allow beets to cool.  Once you can handle them, remove the skins and slice beets.
3. Heat the remaining 1 tablespoon olive oil in a skillet over medium-low heat.  Add the garlic and onion, and cook for a minute.  Tear the beet greens into 1 to 2 inch pieces.  Once the onions have begun to caramelize, add the beet greens to the skillet.  Cook and stir until greens are wilted and tender, about 10 minutes.  Add the roasted beets slices.  Season with salt and pepper.  Serve as is, or add flavor with red wine vinegar. 
Nutrient analysis:  111 calories, 7 g fat, 0 mg cholesterol, 161 mg sodium, 12 g carbs, 3 g fiber, 2 g protein
Recipe adapted from: www.allrecipes.com, 2/28/2012

Lucky Shake
A homemade version of everyone’s favorite seasonal shake can reduce the calories and fat by 56%. 
Yield: 4 servings       
3 cups light vanilla ice cream
1¾ cups 1% milk
½ teaspoon peppermint extract
Green food coloring if desired

1. Blend all ingredients in a blender until completely thick and smooth.  Pour into 4 glasses and serve.

Nutrient analysis:  136 calories, 5 g fat, 1.8 g saturated fat, 25mg cholesterol, 314mg sodium, 10 g carbs
Recipe courtesy: http://blogs.babble.com/family-kitchen/2011, 2/28/2011

February Recipes

Healthified Buffalo Chicken Dip
47% fewer calories* 66% less fat* 61% less saturated fat than the original recipe.  A favorite flavor combination is lightened up and made easier to eat, all at the same time!

Yield: 12 servings       Serving size: ¼ cup dip 
1 package (8 oz) 1/3 less fat cream cheese (Neufchâtel), softened
½ cup fat-free ranch dressing
1/3 cup buffalo wing sauce
2 tablespoons water
1½ cups shredded cooked chicken breast
1 cup shredded reduced-fat Colby-Monterey Jack cheese blend or reduced-fat Cheddar cheese (4 oz)
2 tablespoons chopped green onions (2 medium)
Whole grain crackers or celery sticks, if desired

1. Heat oven to 350oF.  In medium bowl, beat cream cheese with electric mixer on medium speed until smooth.  Beat in dressing, buffalo wing sauce and water until blended.  Stir in chicken and cheese.  Spread in ungreased 1-quart baking dish or 9-inch pie plate; cover with foil. 
2. Bake 30-35 minutes or until hot and bubbly.  Stir; top with onions.  Serve hot with crackers or celery sticks.
Nutrient analysis:  110 calories, 6 g fat, 3.5 g saturated fat, 30 mg cholesterol, 420 mg sodium, 4 g carbs

Recipe courtesy: www.eatbetteramerica.com, 1/25/2012

Healthy Garlic Guacamole

Yield: 9 servings       Serving size: ¼ cup dip, 4 chips, and 4 veggies each) 
1 medium bulb garlic (2 oz)
3 flour tortillas (8 inch)
   Cooking spray
2 medium avocados, peeled, pitted
2 tablespoons fresh lime juice
½ teaspoon salt
1/8 teaspoon black pepper
    Dash ground red pepper (cayenne) or few drops red pepper sauce, if desired
¼ cup finely chopped red onion
3 plum (Roma) tomatoes, seeds removed, chopped
2 tablespoons chopped fresh cilantro
   Assorted fresh vegetables for dipping, such as carrots and cucumbers

1. Heat oven to 350oF.  Carefully peel paper-like layers from around bulb of garlic, leaving just enough to hold garlic cloves together. Cut ¼ to ½ inch from top of bulb to expose cloves.  Place cut side up on 6-inch piece of foil; wrap securely in foil.  Place in pie plate or shallow baking dish.  Bake 40 to 45 minutes or until garlic is tender when pierced with toothpick or fork.  Cool.
2. Spray 2 large cookie sheets with cooking spray.  Cut each tortilla into 12 wedges.  Place in single layer on cookie sheets.  Spray with cooking spray.  Bake uncovered 8-10 minutes or until light golden brown and crisp.
3. In medium bowl, mash avocados.  Stir in 1 teaspoon of the roasted garlic, the lime juice, salt, black pepper, and red pepper.  Stir in onion, tomatoes, and cilantro.  Serve with baked tortilla chips and vegetables for dipping.
TIME SAVING TIP:  If you do not have the time to roast the garlic, substitute ½ teaspoon chopped fresh garlic for the mashed roasted garlic. 
SUBSTITUTION:  Reduce calories to 100 and fat to 4 grams per serving by substituting 1 cup frozen peas, cooked and drained, for one of the avocados.  Place the peas and 1 Tbsp water in a food processer; process until just smooth, then add to the mashed avocado.
Nutrient analysis:  130 calories, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 250 mg sodium, 16 g carbs, 3 g fiber
Recipe courtesy: www.eatbetteramerica.com, 1/25/2012

Seared Beef Tenderloin Mini Sandwiches with Mustard-Horseradish Sauce

Yield: 16 servings       Serving size: 1 sandwich 
2/3 cup fat-free sour cream
1/3 cup Dijon mustard
2 tablespoons prepared horseradish
1 (1 ½-pound) beef tenderloin, trimmed
½ teaspoon freshly ground black pepper
Cooking spray
2 tablespoons fresh lemon juice
3 cups trimmed watercress (arugula would be work as well)
1 (8-oz) French bread baguettes, cut diagonally into 16 slices
2 tablespoons capers
½ cup (2-oz) shaved fresh Parmesan cheese

4. Combine first 4 ingredients, stirring well with a whisk. Cover and chill.
5. Secure beef at 2-in intervals with twine. Sprinkle beef with pepper. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add beef to pan; cook 15 minutes or until desired degree of doneness, turning frequently. Let stand 15 minutes. Sprinkle with lemon juice.
6. Arrange watercress evenly on bread slices. Place 1 beef slice and about 1 tablespoon chilled sauce over bread slice. Arrange capers and cheese evenly over sauce.
Nutrient analysis:  136 calories, 5 g fat, 1.8 g saturated fat, 25mg cholesterol, 314mg sodium, 10 g carbs
Recipe courtesy: www.myrecipes.com, 1/30/12

January Recipes

Pinto Bean Chili with Corn and Winter Squash
If you cannot find queso fresco, substitute with crumbled feta or farmer cheese.  For a heartier chili, add one cup thawed frozen meatless crumbles.  For a vegan version, use shredded soy cheddar or mozzarella cheese.

Yield: 6 servings       Serving size: 1½ cups chili, 2 tablespoons cheese, and 1 lime wedge 
1 tablespoon olive oil
1½ cups chopped onion
1½ cups chopped red bell pepper
1 garlic clove, minced
2 tablespoons chili powder
½ teaspoon ground cumin
4 cups (1/2-inch) cubed peeled butternut squash (about 1 pound)
3 cups cooked pinto beans
1½ cups water
1 cup frozen whole-kernel corn
1 teaspoon salt
1 (14.5 ounce) can crushed tomatoes, undrained
1 (4.5-ounce) can chopped green chiles, undrained
¾ cup (3 ounces) crumbled queso fresco
6 lime wedges 

1. Heat olive oil in a large non-stick skillet over medium heat.  Add onion, bell pepper, and garlic; cover and cook 5 minutes or until tender.  Add chili powder and cumin; cook 1 minute, stirring constantly. 
2. Place onion mixture in a 5-quart electric slow cooker.  Add butternut squash and next 6 ingredients (through chiles).  Cover and cook on low for 8 hours or until vegetables are tender and chili is thick. 
3. Sprinkle with cheese; serve with lime wedges.
Nutrient analysis:  296 calories, 6.5 g fat, 2.2 g saturated fat, 10 mg cholesterol, 640 mg sodium, 49.6 g carbs

Recipe courtesy: CookingLight.com, 12/22/11

Hot Chocolate

Yield: 10 servings       Serving size: ¾ cup hot chocolate and 3 marshmellows 
1/3 cup unsweetened cocoa
5½ cups fat-free milk, divided
1 tablespoon vanilla extract
1 (14 ounce) can fat-free sweetened condensed milk
1 (3 inch) cinnamon sticks (optional)
30 miniature marshmellows

1. Place cocoa in a 3-quart electric slow cooker.  Gradually add 1 cup fat-free milk, stirring with a whisk until well blended. 
2. Add 4½ cups fat-free milk, vanilla, and condensed milk, stirring with a whisk until well-blended.  Add cinnamon stick, if desired.
3. Cover with lid; cook on low-heat setting to 4 to 8 hours.  Discard cinnamon stick.  Stir well with whisk before serving.  Ladle hot chocolate into mugs; top with marshmellows.
Nutrient analysis:  177 calories, 0.5 g fat, 0.2 g saturated fat, 5 mg cholesterol, 115 mg sodium, 34.5 g carbs
Recipe courtesy: www.myrecipes.com, 12/22/11

Slow-Roasted Rosemary and Garlic Chicken
You’ll need at least a 4-quart slow cooker to cook the whole bird.  It also cooks nicely in the larger, oval-shaped cooker.

Yield: 6 servings       Serving size: 3 ounces chicken and 1/3 cup sauce 
10 garlic cloves, minced
2 tablespoons chopped fresh rosemary
1 (5 to 6 pound) roasting chicken
5 garlic cloves
4 (3-inch) rosemary sprigs
¼ cup orange juice
1 tablespoons balsamic vinegar

1. Combine minced garlic and chopped rosemary.  Remove and discard giblets and neck from chicken.  Rinse chicken with cold water; pat dry.  Trim excess fat.  Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat.  Rub garlic mixture under loosened skin over breast and drumsticks.  Place 5 garlic cloves and rosemary sprigs into the body cavity.  Place chicken, breast side down, in an electric slow cooker.  Cover with lid; cook on high heat for 1 hour.  Reduce heat setting to low; cook for 7 hours.  Remove chicken from slow cooker, reserving drippings.  Discard skin from chicken.
2. Place a zip-top plastic bag inside a 2-cup measure.  Pour drippings into bag; let stand 10 minutes (fat will rise to the top).  Seal bag; carefully snip off 1 bottom corner of bag.  Drain drippings into a small saucepan, stopping before fat layer reaches opening; discard fat.  Add orange juice and vinegar to saucepan; bring to a boil.  Reduce heat, simmer for 10 minutes. 
Nutrient analysis:  175 calories, 6.4 g fat, 1.7 g saturated fat, 76 mg cholesterol, 74 mg sodium, 3 g carbs

Recipe courtesy: CookingLight.com, 12/22/11

 
December Recipes

Cranberry Feta Pinwheels
Yield: 20 servings 
 
Serving size: 2 pinwheels

1 carton (8 ounces) whipped cream cheese, softened
1 cup (8 ounces) crumbled feta cheese
¼ cup chopped green onions
1 package (6 ounces) dried cranberries
4 flour tortillas (10 inches)

1. In a small bowl, combine the cream cheese, feta cheese, and onions.  Stir in cranberries.
2. Spread about ½ cup mixture over each tortilla and roll up tightly.  Wrap with plastic wrap and refrigerate for at least 1 hour.
3. Cut each roll-up into 10 slices.
Nutrient analysis: 97 calories, 4 g fat, 12 mg cholesterol, 183 mg sodium, 13 g carbohydrates, 1 g fiber, 2 g protein
Recipe courtesy: Taste of Home, 2011

Red Pepper Straws
Yields: 24 servings
Serving size: 1 straw
 
1 shallot (finely chopped)
2/3 cup chopped marinated roasted red pepper
1 tablespoon olive oil
1 1/3 cup grated Parmigiano-Reggiano, plus more for sprinkling
2 sheets thawed frozen puff pastry

1. Preheat oven to 400oF.  Saute shallot and roasted red pepper in olive oil, 4 to 5 minutes.  Let cool.  Stir in grated Parmigiano-Reggiano cheese.
2. Roll 1 sheet puff pastry to 1/16-inch thickness.  Trim to about a 16-by-8 inch rectangle.  Spread red pepper mixture over dough.  Roll out the other sheet to same dimensions and place over the first sheet.  Press slightly to seal.  Lightly brush with water and sprinkle with more grated cheese.
3. Cut dough into 24 eight inch long strips.  Twist each strip and transfer to 2 parchment lined baking pans.  Chill for 20 minutes.  Bake for 15 minutes.
Nutrient analysis: 42 calories, 3 g fat, 3 mg cholesterol, 116 mg sodium, 2 g carbohydrate, 2 g protein
Recipe courtesy: www.countryliving.com/recipes

Sugarplums
Yields: 24 sugarplums
Serving size: 1 sugarplum
 
½ cup slivered almonds
4 ounces dried figs
2 tablespoons unsweetened cocoa
½ teaspoon ground cinnamon
3 tablespoons honey
Grated zest from 1 orange (1 tablespoon)
½ teaspoon almond extract
¾ cup granulated sugar

1. In a small skillet over medium heat, toast the almonds to bring out their flavor. Remove from heat; cool.
2. Combine the figs, cocoa, cinnamon, and almonds in a food processor, pulsing until peppercorn-size balls form.  Add the honey, orange zest, and almond extract.  Pulse 3 or 4 more times until well mixed.
3. Spread the sugar in a shallow dish.  Form the sugarplums into 1-inch balls and roll in sugar.
Nutrient analysis: 59 calories, 1g fat, 0 mg cholesterol, 1 mg sodium, 12 g carbohydrate, 1 g fiber, 1 g protein
Recipe courtesy: Real Simple, www.realsimple.com

November Recipes

Jack Quesadillas with Cranberry Salsa
Yield: 8 servings 
 
Serving size: 3 wedges, about ¼ cup salsa and 1 tbsp sour cream

Salsa:
1 cup whole-berry cranberry sauce
¼ cup chopped fresh cilantro
2 tbsp chopped green onions
1 tbsp fresh lime juice
½ tsp ground cumin
1 Anjou pear, cored and finely diced
1 jalapeno pepper, seeded and minced
Quesadillas:
Cooking spray
¼ cup slices green onions
1 cup shredded Monterey Jack cheese
8 (8-inch) flour tortillas
2 cups chopped cooked turkey
½ cup fat-free sour cream

1. To prepare salsa, combine first 7 ingredients, cover and chill.
2. To prepare quesadillas, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ¼ cup sliced onions to pan; sauté 3 minutes or until tender. Remove onions from pan; reduce heat to medium.
3. Spray pan again, add tortilla to pan and sprinkle with 2 tbsp cheese. Add one-fourth of onions, ½ cup turkey and another 2 tbsp cheese and another tortilla. Cook 2 minutes on each side or until lightly browned and cheese melts. Repeat with remaining ingredients.
4. Cut each quesadilla into 6 wedges. Serve w/ cranberry salsa and sour cream.
Nutrient analysis: 356 calories, 10 g fat, 42 mg cholesterol, 372 mg sodium, 48 g carbohydrates, 3 g fiber, 19 g protein
Recipe courtesy: Cooking Light, www.cookinglight.com, October 2011

Asian Turkey Cabbage Cups
Yields: 4 servings
Serving size: 3 filled cabbage cups
 
1 tsp grated peeled fresh ginger
1 ¼ pounds lean ground turkey
½ cup thinly sliced green onions
1 tbsp brown sugar
2 tbsp fresh cilantro
2 tbsp chopped fresh mint
2 tbsp fresh lime juice
1 ½ tbsp fish sauce
2 tsp olive oil
1 tsp dark sesame oil
1 jalapeno pepper, finely chopped
12 large napa (Chinese) cabbage leaves
¼ cup chopped unsalted, dry-roasted peanuts

1. Heat a large nonstick skillet over medium heat. Add ginger and turkey to pan; cook 7 minutes or until turkey is done, stirring frequently. Drain turkey mixture; place in a large bowl.
2. Add green onions and all other ingredients to bowl aside from cabbage and peanuts. Toss well
3. Spoon 1/3 cup turkey mixture into each cabbage leaf. Top with peanuts. 
Nutrient analysis: 267 calories, 14 g fat, 89 mg cholesterol, 637 mg sodium, 8 g carbohydrate, 1.5 g fiber, 30 g protein
Recipe courtesy: www.myrecipes.com

Not Your Average Thanksgiving Leftover Sandwich
Yields: 4 servings
Serving size: ¼ loaf sandwich
 
1 ½ tbsp honey
1 ½ tbsp mustard
1 (8-ounce) French bread baguette
6 ounces thinly sliced turkey breast
¼ pound Brie cheese, thinly sliced
1 cup trimmed watercress
1 cup thinly sliced peeled Granny Smith apple
1/8 teaspoon freshly ground pepper

1. Preheat oven to 350°.
2. Combine honey and mustard in a small bow. Cut bread in half lengthwise place on a baking sheet. Spread honey mixture on bottom half of loaf; top with turkey and cheese.
3. Bake for 5 minutes or until cheese begins to melt.
4. Arrange watercress and apple slices onto melted cheese; sprinkle with pepper. Cover with top half of loaf, but into 4 equal portions.
Nutrient analysis: 337 calories, 11 g fat, 45 mg cholesterol, 926 mg sodium, 41 g carbohydrate, 2.5 g fiber, 20 g protein
Recipe courtesy: Cooking light www.cookinglight.com August 2003

October Recipes

Oatmeal-Apple Crisp
Yields: 10 servings  
½ cup whole-wheat flour
¾ cup quick-cooking oats
¾ cup packed dark brown sugar, divided
¾ teaspoon ground cinnamon, divided
½ cup melted butter
6 cups chopped, peeled local apples (Cortland, Empire)
½ cup Craisins
Cooking spray
3 cups vanilla fat-free frozen yogurt

1. Preheat oven to 375oF. 
2. Lightly spoon flour into a dry measuring cup; level with knife.  Combine flour, oats, ½ cup sugar, and ½ teaspoon cinnamon in a medium bowl; add the melted butter and mix until crumbly. 
3. Combine ¼ cup sugar, ¼ teaspoon cinnamon, apples, and Craisins in a 9x13 inch baking dish coated with cooking spray.  Sprinkle with oat mixture.  Bake at 375oF for 30 minutes or until apples are tender. 
4. Top each serving with about 1/3 cup of frozen yogurt.
Nutrient analysis: 307 calories, 10 g fat, 26 mg cholesterol, 138 mg sodium, 53 g carbohydrate, 3 g fiber, 5 g protein
Recipe courtesy: www.myrecipes.com

Pumpkin-Ricotta Stuffed Shells
By incorporating pumpkin, this stuffed pasta recipe requires less cheese than is typically used.  Opt for fat-free ricotta and you’ll save a total of 168 calories, 18 grams of fat, and 67 milligrams of cholesterol per serving.
Yield: 8 servings 
 
Serving size: 3 shells

24 jumbo pasta shells
1 tablespoon extra virgin olive oil
22 ounces (2½ cups) fat-free ricotta
1 can (15-ounce) pumpkin puree
2½ ounces pecorino Romano (grated ¾ cup plus 2 tablespoons)
1 large egg white
2 cloves garlic, minced
1 cup fresh basil, chopped
1 tablespoons fresh sage, finely chopped
1 teaspoon salt
1 teaspoon freshly ground pepper
1 jar (26-ounce) store-bought tomato sauce

1. Cook pasta shells according to package instructions; drain.  Transfer to a baking sheet and drizzle with oil.  Set aside and let cool.
2. Meanwhile, in a medium bowl, stir together ricotta, pumpkin, ¾ cup pecorino Romano, and remaining ingredients, except tomato sauce.
3. Preheat oven to 350oF.  Spread sauce in bottom of a 9x13 inch baking dish.  Fill each pasta shell with about 3 tablespoons ricotta-pumpkin mixture and arrange in pan.  Cover pan with foil and bake for 30 minutes.
4. Remove foil, sprinkle shells with remaining pecorino, and bake for 15 minutes more.  (If desired, stuff shells the night before and refrigerate overnight in an airtight container, in between layers of plastic wrap; arrange shells on sauce right before baking.
Nutrient analysis: 321 calories, 9 g fat, 19 mg cholesterol, 977 mg sodium, 39 g carbohydrates, 6 g fiber, 22 g protein
Recipe courtesy: Country Living, www.countryliving.com, October 2011

September Recipes

 

1. Present various ingredients in different bowls or containers.
2. For the cereal, give each person a bowl and allow each to choose the items for their cereal. Serve with skim milk.
3. For trail mix, offer same items and a resealable plastic bag. Shake gently to distribute ingredients.

Nutrient analysis: calories and fat will vary depending on ingredients used, and serving size

Recipe courtesy: Celebrate, American Cancer Society 

Mini Frittatas with Ham and Cheese

Bake these bite-sized frittatas in a miniature muffin pan. They taste great hot or at room temperature, so you can make them in advance. Experiment with egg substitute, spinach, tomato, finely chopped red pepper, or turkey sausage for a different taste.

Yields: 8 servings                               Serving size: 3 frittatas

Cooking spray

½ cup finely chopped onion

2/3 cup chopped reduced-fat ham (about 2 ounces)

1/3 cup shredded reduced-fat extra-sharp cheddar cheese (about 1½ ounces)

2 tablespoons chopped fresh chives

1/8 teaspoon dried thyme

1/8 teaspoon black pepper

4 large egg whites

1 large egg

Preheat oven to 350^oF. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 2 minutes or until crisp-tender. Add ham; sauté 3 minutes. Remove from heat; cool 5 minutes.

1. Combine remaining ingredients in a large bowl; stir with a whisk. Add ham mixture, stirring with a whisk.
2. Spoon mixture into 24 miniature muffin cups coated with cooking spray. Bake at 350^oF for 20 minutes or until set.

Nutrient analysis: 39 calories, 1.3 g fat, 32 mg cholesterol, 121 mg sodium, 2 g carbohydrate, 45 g protein

Recipe courtesy: www.cookinglight.com

August Recipes

Zu-Canoes

Yield: 4 servings

1. Trim both ends off zucchini; cut in half lengthwise. Cut a thin slice off the backs so each half sits flat. Scoop out the pulp, leaving a ¼ inch shell. Finely chop the pulp; set aside.
2. Place the zucchini halves in a microwave safe dish. Sprinkle with ¼ teaspoon each salt and pepper. Cover and microwave on High until tender-crisp, 3-4 minutes. (Alternatively, steam in a steamer basket over 1 inch of boiling water in a large skillet or pot.)
3. Whisk oil, vinegar, shallot and the remaining ¼ teaspoon each salt and pepper in a medium bowl. Add tomatoes, cheese, basil, and the reserved zucchini pulp; toss to combine. Divide the filling among the zu-canoes.

Nutrient analysis: 87 calories, 4 grams fat, 3 mg cholesterol, 7 grams carbohydrates, 2 grams fiber, 408 mg sodium, 7 grams protein.

Recipe courtesy: eatingwell.com

 

Grilled Flank Steak 

1. In a bowl, combine the barbeque sauce, wine, and lemon juice. Pour 1 cup marinade into a large resealable plastic bag; add the steak. Seal bag and turn to coat; refrigerate for 4 hours or overnight. Cover and refrigerate remaining marinade.
2. Drain and discard marinade. Grill steak, covered, over medium heat 6-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145^oF; medium 160^oF; well-done, 170^oF).
3. Let stand for 10 minutes before slicing. To serve, thinly slice across the grain. Serve with the reserved marinade.

Nutrient analysis: 195 calories, 9 g fat (4 g of saturated fat), 54 mg cholesterol, 271 mg sodium, 4 g carbohydrates, 22 g protein

Recipe courtesy: Taste of Home 2011

Blueberry Tart

You can lower the fat in this recipe by using a reduced fat cream cheese, or substitute light cream for the heavy cream.

Yields: 8 servings              

1. Heat oven to 375oF. On a lightly floured surface, unfold the sheet of pastry and roll it into a 10x12 inch rectangle. Transfer to a parchment-lined baking sheet.
2. Using the tip of a knife, score a 1-inch border around the pastry without cutting all the way through. Brush the border with the egg and sprinkle with the granulated sugar. Bake until golden and puffed, 18 to 22 minutes.
3. Using the tip of a knife, rescore the border of the cooked pastry without cutting all the way through. Gently press down on the center of the pastry sheet to flatten it. Let cool to room temperature, 15-20 minutes.
4. Meanwhile, with an electric mixer, beat the cream cheese until smooth. Add the cream, lemon zest, and 2 tablespoons of the confectioners’ sugar and beat until smooth. Spread the cream cheese mixture evenly within the borders of the pastry.
5. Arrange the blueberries in a single layer over the filling and sprinkle with the remaining tablespoon of confectioners’ sugar.

Nutrient analysis: 250 calories, 17 g fat, 52 mg cholesterol, 207 mg sodium, 21 g carbohydrate, 2 g fiber, 5 g protein

Recipe courtesy: Real Simple

July Recipes

Fresh Cucumber and Tomato Salad
Thank you, Inta (MWH Salad Bar)!  It’s deliciously fresh!

Yield: 6servings 
3 cups cherry tomatoes, chopped
2 cups cucumbers, peeled, and thinly sliced
¼ cup red onion, very thinly sliced
½ cup Light Red Wine Vinaigrette

1.Combine all ingredients.  Chill for 1 hour before serving, allowing the vegetables to marinade in the vinaigrette.
Nutrient analysis: 52 calories, <1 grams fat, 0 mg cholesterol, <1 grams carbohydrates, 48 mg sodium.

Chicken Burgers

Yield: 4 servings
1 pound ground white chicken meat
1 medium carrot, grated
2 green onions, minced
1 clove garlic, crushed
4 hamburger buns, warmed
Sliced cucumbers, lettuce leaves, and tomato slices (optional)

1.In medium bowl, with hand, mix ground chicken, carrots, green onions, and garlic until evenly combined.
2.On waxed paper, shape chicken moisture into four 3 ½-  inch round patties (mixture will be very soft and moist).
3.Place patties on grill over medium heat and cook about 12 minutes or until juices run clear when center of burger is pierced with tip of knife, turning over once.  (If you have a grill with widely spaced grates, you may want to place burgers on a perforated grill topper to keep them intact.)
4.Place burgers on warmed buns.  Serve with cucumber slices, lettuce leaves, and tomato slices.
Nutrient analysis: 275 calories, 5 g fat (1g of saturated fat), 72 mg cholesterol, 310 mg sodium, 24 g carbohydrates, 2 g fiber 
(Recipe courtesy: Good Housekeeping.com)

Cantaloupe Pops
Cantaloupes are loaded with Vitamins A and C, yet it’s so sweet, juicy, and succulent.  Each of these pops provides 30% of the daily requirement for Vitamin A and 60% Vitamin C.  Plus, they’re delicious!

Yields: 10 pops
6 oz can frozen fruit juice concentrate (pink lemonade is yummy)
3 cups cubed cantaloupe or other melon
¾ cup water
10 paper drink cups
10 wooden popsicle sticks

1.In blender or food processor, combine fruit juice concentrate and cantaloupe and process until smooth.  Fill each drink cup with about 1/3 cup of this mixture, then freeze until partially frozen, about 1 hour.  Insert wooden sticks and freeze until firm.  To serve, peel away the paper cup.
Nutrient analysis: 41 calories, 0 g fat, 0 mg cholesterol, 48 mg sodium, 11 g carbohydrate, 0.5g fiber

Recipe courtesy: Busycooks.com

 

 

Substitute whole wheat lasagna noodles to increase the fiber and protein content!

Yield: 9servings 
12 uncooked lasagna noodles, wheat if available
1 tbsp vegetable oil
1 cup chopped broccoli
½ cup chopped red bell pepper
1 cup sliced green onion
½ chopped asparagus
½ cup Chopped eggplant
½ cup of mushrooms (crimini or baby bells)
1 10 oz package of frozen spinach (thawed, drained, and squeezed dry)
3-4 Cloves garlic, minced
½ cup flour
3 cups 1% milk
½ cup of fresh grated parmesan cheese (divided)
1 ½ low fat cottage cheese
1 cup shredded part-skim mozzarella cheese
½ cup shredded Swiss cheese
¼ tsp salt and pepper, to taste

1. Cook noodles, without adding any oil or salt to the water. Drain and set aside.
2. Heat oil in a large sauté pan over medium heat until hot. Add the broccoli, pepper, green onion, asparagus, mushrooms and garlic. Sauté for seven minutes and put aside.
3. Place flour in a medium sauce pan. Gradually add milk, stirring with a whisk, until blended. Bring to a boil over medium heat; cook for 5 minutes or until thick, stirring constantly. Remove from heat and stir in spinach.  Reserve ½ cup of this spinach mixture.
4. Combine cottage cheese, mozzarella cheese, and Swiss cheese; stir well. Spread ½ cup spinach mixture in the bottom of a 13x9 baking dish, coated with cooking spray. Arrange 4 noodles over the spinach mixture, top with half of the cheese mixture and half of the vegetable mixture. Repeat the layers, ending with the noodles.
5. Spread the reserved spinach mixture over the noodles and sprinkle with ¼ cup grated parmesan cheese. Cover and bake for 35 minutes. Let stand for 10 minutes prior to serving. Sprinkle with freshly ground pepper, if desired.
Nutrient analysis: 1 serving- 340 calories, 8 grams fat (4 grams saturated fat), 21 mg cholesterol, 45 grams carbohydrates, 4 ram dietary fiber, 450 mg sodium.

 

Yield: 8 servings

           6 cups fresh peaches, peeled and sliced
           2 cups fresh blueberries
           1/3 cup plus 1.4 cup light brown sugar, divided
           2 tablespoons all-purpose flour
           1 tablespoon cinnamon, divided
            1 cup quick-cooking oats
            3 tablespoons margarine

1. Preheat oven to 350° F.
2. In a 2-quart baking dish, combine peaches and blueberries.
3. Combine 1/3 cup of brown sugar, flour, and 2 teaspoons of cinnamon in a small bowl and mix well. Add to peaches and blueberries, tossing to mix.
4. Combine oats, 1.4 cup of brown sugar, and 1 teaspoon of cinnamon in a bowl.
5. With a pasty blender or fork, cut in margarine until crumbly, then sprinkle over fruit.
6. Bake for 25 minutes or until fruit is just tender and mixture is bubbly.
Nutrient analysis: 180 calories, 5 g  fat (1g of saturated fat) 4 mg cholesterol, 5 mg sodium, 35 g carbohydrates,
4 g fiber 
(Recipe courtesy: Celebrate by American Cancer Society 2001)

 

 

(Yield: 8 servings; serving size, 1 cup)

Preparation 

Combine first 9 ingredients, stirring with a whisk.  Cook asparagus in boiling water for 1 minute.  Drain and rinse under cold running water; drain.  Combine the asparagus, lettuce and apple in a large bowl.  Drizzle with vinaigrette, toss gently to coat.  (Add grilled chicken or steak to make an entree salad!)

Nutrient Information 

Calories: 58;  Fat: 1.9g;  Protein 2.1g;  Carbohydrate: 9.6g;  Fiber: 2g;  Sodium: 159mg

 

 

June

Fresh Peaches and Yogurt-Granola Parfait (Serves 4)
For this recipe, you can substitute any fresh or frozen fruits to add variety of color to your healthy breakfast or snack.  To increase the heart healthiness of this recipe, sprinkle in some sliced almonds, flaxseed, or wheatgerm.
1 cup sliced peaches
2 cups of low fat vanilla (or flavored) yogurt
2 cups low fat granola

1.    In 4 glasses, alternately layer peaches, yogurt, and granola.
2.    Finish with a sprinkling of granola on top.  Garnish with slices of fresh peach.
Nutrient Analysis: 400 calories, 5 grams fat (1.5 grams saturated fat), 6 mg cholesterol, 217 mg sodium, 77 grams of carbohydrate, 5.5 grams fiber, 11 grams protein      
Recipe from lowfatcooking.about.com

Strawberry Yogurt Popsicles(Makes 6 popsicles)
1 pint fresh strawberries, hulled
2 tablespoons sugar dissolved in 2 tablespoons warm water
1 6-ounce container of fat-free plain or vanilla Greek yogurt

1.    Place strawberries in a food processor or blender and pulse until not quite pureed.  
2.    Stir in sugar and water.  Stir in yogurt.
3.    Pour into popsicle molds (or 3 ounce cups) and freeze for 4-6 hours
Nutrient Analysis:  58 calories, <1gram fat, 23 mg sodium, 12 grams fiber, 2 grams protein   Recipe from lowfatcooking.about.com

MAY

Chinese Vegetable Stir Fry (Serves 4)

1 tablespoon canola oil

1½ cups broccoli florets (or frozen broccoli)

1 tablespoon water

¾ cup julienned carrots

1½ cups snow peas, ends trimmed

6 fresh shiitake mushrooms, slivered (or 4 ounce can of sliced mushrooms)

½ cup sliced water chestnuts, drained

1 clove garlic, minced

½ teaspoon minced fresh ginger

3 tablespoons reduced sodium soy sauce

3 tablespoons chicken broth

1 teaspoon cornstarch

2 cups hot cooked rice

1. Make 2 cups of rice as instructed on package and keep hot.
2. Heat wok over medium heat and add the oil, increase to medium-high heat.
3. Add the broccoli and water, stir-fry for 1 minute or until broccoli is bright green.
4. Add carrots, snow peas, mushrooms, water chestnuts, garlic and ginger; stir fry for 1 to 2 minutes or until tender crisp.
5. In small bowl, combine the soy sauce, broth and cornstarch; mix well to dissolve.
6. Add to wok and stir-fry for about 1 minute.
7. Serve over rice.

Nutrient Analysis:  219 calories, 4 grams fat (0.4 grams saturated fat), 509 mg sodium, 41 grams carbohydrate, 6 grams protein                  Recipe from Recipezaar.com