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jenscats5
Guest
*Bunny* said:How about designing a healthy menu for me to cook for Turkey day?
Ooh!! Good idea!! I'll start brain-storming!!
J
jenscats5
Guest
Thanks to Aandd for this!!
Starbucks makes a Pumpkin Pie Frappuchino that is sooo yummy. Only it has 400 calories and a gazillion grams of carbs and fat. So I made my own.
1 scoop vanilla Protein Mix
1 TBSP Pumpkin Butter
1 tsp. instant coffee
1.5 cup water
2 Splenda packets
Blender it together for 45 sec. Add a few cubes of ice and blender it together for another 30 sec. or so. Pour in a glass and add a few cubes ice to chill.
YUMMY.
140 cals, 1g fat, 10g Carbs, and 24g Protein
You could use 1/2 cup skim milk in place of 1/2 cup of the water for a thicker, richer taste. (You're still using 1.5 cups of liquid)
Edit: If you don't have Pumpkin Butter, you could use some of that canned pumpkin and 1/8 tsp of pumpkin pie spice
Starbucks makes a Pumpkin Pie Frappuchino that is sooo yummy. Only it has 400 calories and a gazillion grams of carbs and fat. So I made my own.
1 scoop vanilla Protein Mix
1 TBSP Pumpkin Butter
1 tsp. instant coffee
1.5 cup water
2 Splenda packets
Blender it together for 45 sec. Add a few cubes of ice and blender it together for another 30 sec. or so. Pour in a glass and add a few cubes ice to chill.
YUMMY.
140 cals, 1g fat, 10g Carbs, and 24g Protein
You could use 1/2 cup skim milk in place of 1/2 cup of the water for a thicker, richer taste. (You're still using 1.5 cups of liquid)
Edit: If you don't have Pumpkin Butter, you could use some of that canned pumpkin and 1/8 tsp of pumpkin pie spice
Last edited:
J
jenscats5
Guest
*Bunny* said:How about designing a healthy menu for me to cook for Turkey day?
OK - give me somewhere to start! Do you want a full menu - appetizer, soup, salad, main course + dessert? Are you having company? Do you want a combo of healthy/unhealthy - traditional menu or more contemporary?
I am not sure how many people just yet, but I know 2 for sure that will want to eat healthy (sad, isn't it) Full menu would be AWESOMEjenscats5 said:
But I am concerned with healthy alternatives for stuffing because I will be eating that & Bread...is there such thing as healthy cornbread stuffing? Turkey Sausage? Usually we have Turkery, while the P's make a ham AND a Roast too 
LEFTOVER heaven No more though... 
I LOVE stuffing...LOVE it and instead of going all out eating the normal WHITE bread stuffing etc. I'm trying to figure out something to help the bottle(s) of wine down
So, I guess suggestions for a healthy full menu Thanksgiving Dinner a la Jens will do
I will not eat any seafood, crab, fish, sushi, etc. Thanks Jens!
J
jenscats5
Guest
All Righty!! Bunny asked for a menu for Thanksgiving. I relied on my good old standby - Cooking Light Magazine - they always have a great variety of recipes and the nutritional info! I've come up with a lot of options, pick & choose based on what you want. I think of Thanksgiving as "family" and "harvest" so I tried to find some menu ideas that say to me those words + "fall" - the flavors of apples, pumpkins, spices........
Remember that the TON of calories come from: 1) the breads & sauces that are abundant on T-day 2) the flowing of alcohol (what says harvest better than one's cup runneth over?) 3) double crust pies (I tried to include some crisps/cobblers - no crust = less calories!!) and 4) well, plain old overeating!!
Tradition doesn't have to include sitting on your butt all day on T-day!! Last year I ran a 5k race on T-day to benefit a local charity. My hubby & I have also made a tradition of going OUT to eat which accomplishes: NO leftovers and since it's a local restaurant - we walk there, so we're getting our exercise. Try to incorporate a NEW tradition into your family's T-day - like going for a big family walk after dinner or flying kites if you live in a warmer climate.
However - this IS a holiday - it's ONE DAY out of the year - well 2 days if you include Christmas Day. So if you choose to ignore your diet for ONE DAY I'm sure you'll be fine!!
And as usual - if there are any additional requests or questions - please ask!!!
Remember that the TON of calories come from: 1) the breads & sauces that are abundant on T-day 2) the flowing of alcohol (what says harvest better than one's cup runneth over?) 3) double crust pies (I tried to include some crisps/cobblers - no crust = less calories!!) and 4) well, plain old overeating!!
Tradition doesn't have to include sitting on your butt all day on T-day!! Last year I ran a 5k race on T-day to benefit a local charity. My hubby & I have also made a tradition of going OUT to eat which accomplishes: NO leftovers and since it's a local restaurant - we walk there, so we're getting our exercise. Try to incorporate a NEW tradition into your family's T-day - like going for a big family walk after dinner or flying kites if you live in a warmer climate.
However - this IS a holiday - it's ONE DAY out of the year - well 2 days if you include Christmas Day. So if you choose to ignore your diet for ONE DAY I'm sure you'll be fine!!
And as usual - if there are any additional requests or questions - please ask!!!
J
jenscats5
Guest
This is a combination of recipes I found from Food TV online + Cooking Light + the recipe thread + good friends!!
Appetizers
It's always nice to have a flavored nut dish on the table. Good with wine!
Spiced Nuts
Assorted shelled nuts (almonds, cashews, peanuts, etc.)
For sweet and spicy nuts:
Peanut oil, for drizzling
Sugar, to taste
Kosher salt, to taste
Chinese five-spice powder, to taste
For savory nuts:
Peanut oil, for drizzling
Kosher salt, to taste
Chili powder, to taste
Preheat the oven to 400 degrees F.
For a sweet and spicy nut, toss your choice of nuts with oil, sugar, salt and a few dashes of Chinese five-spice powder.
For a savory and spicy nut, toss your choice of nuts with oil, salt and a few dashes of chili powder.
Lay out the nuts in an even layer on a baking dish. Bake, redistributing the nuts every 7 minutes or so to make sure they cook evenly, until the nuts are lightly browned, about 15 to 20 minutes.
Cinnamon Pecans
1 Tablespoon Egg White
2 Cups Pecan Halves
1/4 Cup Splenda
2 teaspoons Cinnamon
In a bowl, beat egg white until foamy. Add pecans and toss until well coated.
Combine the Splenda and cinnamon; sprinkle over the pecans and toss to coat. Spread in a single layer on an ungreased baking sheet. Bake at 300 degrees for 30 minutes or until browned. Cool on waxed paper.can add butter to egg white to coat.
Roasted Asparagus Wrapped in Prosciutto
1 pound asparagus, trimmed
1 tblsp. Olive Oil
Salt & freshly ground black pepper
6 to 8 paper-thin slices prosciutto, halved lengthwise
Preheat the oven to 400 degrees F.
Snap the dry stem ends off of each asparagus and place on a heavy baking sheet. Drizzle with olive oil, sprinkle with salt and pepper, and toss. Roast until the asparagus is tender, about 15 minutes. Cool completely.
Wrap each asparagus with 1 piece (about 1/2 a slice) of prosciutto, exposing tips. Arrange on a platter and serve at room temperature.
**Can be doubled.
Butternut Squash and Apple Soup
2 tablespoons unsalted butter
1 1/2 cups sliced leeks, white parts only
1 tablespoon minced garlic
6 cups peeled and roughly diced butternut squash
3 cups peeled and roughly diced apples
2 teaspoons Toasted Spice Rub, recipe follows
6 1/2 cups chicken stock or 2 (14 1/2-ounce) cans low-sodium chicken broth mixed with 3 cups water (Or Veggie Broth)
Sea salt
Melt the butter in a large pot over medium heat, and cook until it turns nut brown. Or for a healthier version – use cooking spray. Add the leeks and cook until slightly softened, about 2 minutes. Add the garlic and saute briefly to release its fragrance.
Add the squash and apples, raise the heat to high, and cook, stirring, until the vegetables begin to caramelize, about 5 minutes. Stir in the Toasted Spice Rub and cook briefly to toast it, about 1 minute.
Add the stock or broth-water mixture, bring to a simmer, and partially cover. Adjust the heat to maintain a gentle simmer and cook until the squash and apples are tender, about 40 minutes.
Transfer in batches to a blender or food processor and blend until smooth. Return to the pot, reheat to serving temperature, and season with salt.
Divide the soup among warmed bowls and garnish each portion with some candied walnuts, if using. Serve immediately.
Toasted Spice Rub:
1/4 cup fennel seeds
1 tablespoon coriander seeds
1 tablespoon black peppercorns
1 1/2 teaspoons crushed red pepper flakes
1/4 cup pure California chili powder (about 1-ounce)
2 tablespoons kosher salt
2 tablespoons ground cinnamon
In a small heavy pan over medium heat, combine the fennel seeds, coriander seeds, and peppercorns. When the fennel turns light brown, work quickly. Turn on the exhaust fan, add the red pepper flakes, and toss, toss, toss, always under the fan. Immediately turn the spice mixture out onto a plate to cool. Put in a blender with the chili powder, salt, and cinnamon and blend until the spices are evenly ground. If you have a small spice mill or a coffee grinder dedicated to grinding spices, grind only the fennel, coriander, pepper, and chili flakes. Pour into a bowl and toss with the remaining ingredients.
Yield: about 1 cup
Broccoli and Cheese Soup
Processed cheese melts beautifully, giving this soup a smooth texture and mild flavor.
Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package broccoli florets
2 1/2 cups 2% reduced-fat milk
1/3 cup all-purpose flour
1/4 teaspoon black pepper
8 ounces light processed cheese, cubed (such as Velveeta Light)
Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.
Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.
Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 203(28% from fat); FAT 6.3g (sat 4g,mono 1.8g,poly 0.4g); PROTEIN 15.6g; CHOLESTEROL 24mg; CALCIUM 385mg; SODIUM 897mg; FIBER 2.9g; IRON 1.2mg; CARBOHYDRATE 21.7g
Cooking Light, JANUARY 2002
Canadian Cheese Soup with Pumpernickel Croutons
Preparation time: 5 minutes
3 (1-ounce) slices pumpernickel bread, cut into 1/2-inch cubes
1 onion, peeled and quartered
1 carrot, peeled and quartered
1 celery stalk, quartered
1 teaspoon butter or stick margarine
3/4 cup all-purpose flour
2 (16-ounce) cans fat-free, less-sodium chicken broth, divided
3 cups 2% reduced-fat milk
1/2 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon freshly ground black pepper
1 1/2 cups (6 ounces) shredded reduced-fat sharp cheddar cheese
Preheat oven to 375°.
Place bread cubes on a jelly-roll pan, and bake at 375° for 15 minutes or until toasted.
While the croutons bake, combine onion, carrot, and celery in a food processor, and pulse until chopped. Melt butter in a large saucepan over medium-high heat. Add vegetables; sauté 5 minutes or until tender.
Lightly spoon flour into dry measuring cups; level with a knife. Gradually add 1 can of broth to flour in a medium bowl; stir well with a whisk. Add flour mixture to pan. Stir in 1 can of broth; bring to a boil. Reduce heat to medium, and cook 10 minutes or until thick. Stir in milk, salt, paprika, and pepper; cook for 10 minutes. Remove from heat; add the cheese, and stir until cheese melts. Ladle soup into bowls, and top with croutons.
Yield: 8 servings (serving size: 1 cup soup and 1/4 cup croutons)
CALORIES 203(30% from fat); FAT 6.8g (sat 3.8g,mono 1.9g,poly 0.4g); PROTEIN 13.2g; CHOLESTEROL 23mg; CALCIUM 318mg; SODIUM 671mg; FIBER 1.8g; IRON 1.1mg; CARBOHYDRATE 21.9g
Cooking Light, NOVEMBER 2000
Creamy Roasted-Onion Soup
Roasted onion and a whole head of garlic are pureed to make a creamy, sweet base for the soup.
1 1/4 pounds Oso or other sweet onions, peeled and quartered
Cooking spray
1 whole garlic head, unpeeled
1 tablespoon water
1/8 teaspoon saffron threads (optional)
2 (14.5-ounce) cans fat-free, less-sodium chicken broth
1 bay leaf
1/4 cup dry sherry or Madeira wine, divided
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1 teaspoon fresh lemon juice
1/2 cup (2 ounces) shredded Swiss cheese
Chopped fresh parsley (optional)
Preheat oven to 375°.
Place the onion quarters on a baking sheet coated with cooking spray; lightly coat onion quarters with cooking spray.
Remove white papery skin from garlic head (do not peel or separate cloves). Place garlic on a piece of aluminum foil. Drizzle with water; wrap in foil. Place wrapped garlic on baking sheet with onion quarters. Bake for 1 hour or until onion quarters are soft and lightly browned, turning after 30 minutes. Cool.
Place onion in a large saucepan. Unwrap garlic; separate cloves and squeeze to extract pulp into pan. Discard garlic skins. Add saffron (if desired), broth, and bay leaf to pan. Bring to a simmer over medium heat. Stir in 3 tablespoons sherry, pepper, and salt. Reduce heat; simmer 15 minutes. Discard bay leaf.
Place half of the onion mixture in a blender or food processor; process until smooth. Pour pureed mixture into a large bowl; repeat procedure with remaining onion mixture. Return onion mixture to pan; cook over low heat until thoroughly heated. Stir in 1 tablespoon sherry and juice.
Ladle 1 cup soup into each of 4 bowls; top each serving with 2 tablespoons cheese. Sprinkle with parsley, if desired.
Yield: 4 servings
CALORIES 157(24% from fat); FAT 4.2g (sat 2.6g,mono 1.1g,poly 0.3g); PROTEIN 9.2g; CHOLESTEROL 13mg; CALCIUM 194mg; SODIUM 496mg; FIBER 2.9g; IRON 0.7mg; CARBOHYDRATE 18.9g
Cooking Light, APRIL 2003
Roasted Tomato Soup with Croutons
For the soup:
12 large (about 4 pounds) tomatoes, stemmed and quartered
1/2 cup extra-virgin olive oil, divided
1/4 cup good-quality balsamic vinegar
12 large garlic cloves, peeled
Salt
1/2 teaspoon freshly ground black pepper
1 cup chopped yellow onions
2 cups lightly packed fresh basil leaves, plus few leaves torn for garnish
2 cups cold water
For the bruschetta:
1 loaf country-style bread
Extra-virgin olive oil
Salt
Preheat the oven to 500 degrees F.
Prepare the tomatoes. In a large bowl, mix the tomatoes, 1/4 cup of the oil, the vinegar, garlic, salt, and pepper, to taste. Spread the tomatoes out on a non-reactive baking sheet. Roast the tomatoes in the oven until very dark in spots, 35 to 40 minutes. Remove and allow to cool a bit.
Prepare the bruschetta. Cut the bread crosswise into slices about 1-inch thick (you will need 8 slices). Lightly brush the slices on both sides with oil and season with salt. Place the slices on a baking sheet and toast in the oven until the bruschetta are golden brown and just beginning to crisp, about 6 minutes.
In a large saucepan over medium heat, combine remaining 1/4 cup oil, the onions, and a pinch of salt. Cook until the onions are very soft, 8 to 10 minutes, stirring occasionally. Add the 2 cups basil leaves and saute with the onions for about 1 minute.
Add the roasted tomatoes and water to the saucepan. Bring the mixture to a simmer and cook for 10 minutes. Season with salt and pepper, to taste. Puree the tomato mixture in a blender. Start the motor at a slow speed and increase gradually. Alternatively you can use an immersion blender right in the pot. The mixture should be very smooth. You should have about 8 cups. You can prepare the soup to this point and refrigerate it. When ready to serve, pour the soup into a medium saucepan and bring it to a slow simmer over medium heat.
Serve the soup. Place 1 bruschetta in the center of each shallow soup bowl. Pour the soup around each bruschetta. Garnish with torn basil leaves.
Simple Green Salad with Dressing
Great Salad Dressing
~ 1 Tblsp Dijon Mustard
Dash Red Wine Vinegar (or apple cider vinegar)
Olive Oil (1-2 tblsp)
Minced (very tiny chop) scallion, red onion, garlic....also could use shallot, vidalia onion, etc....
Dash Splenda
Could also use some OJ concentrate for extra flavor...
Whisk together & pour over salad greens. Great on tuna steak with salad.
Arugula, Fig, and Blue Cheese Salad
2 cups torn red leaf lettuce
1 1/4 cups fresh figs, quartered
1 cup trimmed arugula
2 tablespoons fresh lemon juice
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 tablespoons crumbled blue cheese
Combine first 3 ingredients in a large bowl. Combine lemon juice, oil, salt, and pepper; stir well with a whisk. Gently toss lettuce mixture with lemon juice mixture. Sprinkle with blue cheese.
Yield: 4 servings (serving size: 1 cup)
CALORIES 74(35% from fat); FAT 2.9g (sat 1.1g,mono 0.9g,poly 0.2g); PROTEIN 2g; CHOLESTEROL 4mg; CALCIUM 74mg; SODIUM 224mg; FIBER 2.3g; IRON 0.7mg; CARBOHYDRATE 11.6g
Cooking Light, MAY 2002
Autumn Apple, Pear, and Cheddar Salad with Pecans
Serve this classic flavor combination with roast chicken.
1 cup apple juice
2 tablespoons cider vinegar
1 teaspoon extravirgin olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
10 cup gourmet salad greens (about 10 ounces)
1 cup seedless red grapes, halved
1 medium McIntosh apple, cored and cut into 18 wedges
1 medium Bartlett pear, cored and cut into 18 wedges
1/4 cup (1 ounce) finely shredded sharp cheddar cheese
3 tablespoons chopped pecans, toasted
Place apple juice in a small saucepan, and bring to a boil over medium-high heat. Cook until reduced to about 3 tablespoons (about 10 minutes). Combine reduced apple juice, vinegar, oil, salt, and pepper, stirring with a whisk.
Combine greens, grapes, apple, and pear in a large bowl. Drizzle with apple juice mixture; toss gently to coat. Sprinkle with cheese and nuts.
Yield: 6 servings (serving size: about 1 2/3 cups salad, 2 teaspoons cheese, and 1 1/2 teaspoons nuts)
CALORIES 134(36% from fat); FAT 5.4g (sat 1.2g,mono 2.6g,poly 1.1g); PROTEIN 3.4g; CHOLESTEROL 5mg; CALCIUM 93mg; SODIUM 255mg; FIBER 4.1g; IRON 1.5mg; CARBOHYDRATE 21.1g
Cooking Light, OCTOBER 2005
Pear, Blue Cheese, and Walnut Salad
Pears rank high in fiber among fresh fruits, especially when left unpeeled.
2 tablespoons cider vinegar
2 tablespoons water
1 1/2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1 cup seedless red grapes, halved
1/2 cup chopped celery
2 large red Bartlett pears, thinly sliced
4 cups gourmet salad greens
1/4 cup (1 ounce) crumbled blue cheese
2 tablespoons chopped walnuts
Combine first 5 ingredients in a large bowl, and stir with a whisk. Add grapes, celery, and pears, tossing well to coat. Arrange 1 cup greens on each of 4 plates; divide grape mixture evenly over greens. Sprinkle each serving with 1 tablespoon cheese and 1 1/2 teaspoons walnuts.
Yield: 4 servings
CALORIES 247(30% from fat); FAT 8.2g (sat 2.2g,mono 2.7g,poly 2.3g); PROTEIN 17.7g; CHOLESTEROL 55mg; CALCIUM 87mg; SODIUM 764mg; FIBER 5g; IRON 1.6mg; CARBOHYDRATE 26.1g
Cooking Light, NOVEMBER 2000
Belgian Endive-and-Apple Salad
You can make the dressing early in the day and toss the apples with it to keep them from browning. Wait as long as you can to cut the endive because it discolors where touched with a knife. It should be one of the last things you do before serving dinner. Walnut oil gives the dressing a rich, nutty flavor, but you can use olive oil instead.
2 tablespoons minced shallots
2 tablespoons white wine vinegar
2 tablespoons red wine vinegar
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon olive oil
1 tablespoon walnut oil or olive oil
4 cups julienne-cut Golden Delicious apple (about 2 large)
3 heads Belgian endive, halved and thinly sliced lengthwise (about 4 cups)
2 tablespoons chopped fresh parsley
Combine first 5 ingredients; add oils, stirring well with a whisk. Add apple, tossing well; cover and chill.
Combine apple mixture, endive, and parsley in a large bowl; toss well to coat. Serve immediately.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 92(47% from fat); FAT 4.8g (sat 0.5g,mono 3.3g,poly 0.7g); PROTEIN 0.5g; CHOLESTEROL 0.0mg; CALCIUM 9mg; SODIUM 199mg; FIBER 2.1g; IRON 0.4mg; CARBOHYDRATE 13g
Cooking Light, NOVEMBER 2000
Sides
Obi’s Mock Mashed Potatoes
Boil a whole head of cauliflower in some salted water until tender.
Drain and either mash with a masher or put in a food processor and whip away.
Add a little cream (or FF Sour Cream or Greek Yogurt), butter and salt & pepper to taste. For a little variety add a litte roasted garlic when mashing
or a couple tablespoons madras curry powder to the water.
Roasted Vegetables
Chopped: Red, yellow, orange bell pepper; eggplant, zucchini, yellow squash, red onion,chopped garlic, etc...... Toss with olive oil & roast in single layer in oven at 400 degrees F till golden.
Twice-Baked Sweet Potatoes with Sesame Crust
We relied on the microwave for what it does best; heating small amounts of liquid. Here's another time-saver if you need your oven fo rthe turkey or a roast. Bake the sweet potatoes first. After the meat is done, glaze the potato wedges, and finish cooking them in the oven for 15 minutes.
8 small sweet potatoes (about 3 pounds)
1/4 cup thawed apple juice concentrate
2 tablespoons fresh lemon juice
1 tablespoon low-sodium soy sauce
1 tablespoon molasses
2 teaspoons grated peeled fresh ginger
1/4 cup sesame seeds, toasted
1/4 teaspoon ground red pepper
Cooking spray
Preheat oven to 375°.
Wrap potatoes in foil; bake at 375° for 1 hour or until tender. Cool. Peel and cut each potato into 6 wedges; set aside.
Combine apple juice concentrate and next 4 ingredients (concentrate through ginger) in a microwave-safe bowl, and set aside. Combine sesame seeds and pepper in a bowl; set aside.
Place potato wedges on a jelly-roll pan coated with cooking spray. Brush wedges with apple juice mixture, and sprinkle with sesame seed mixture. Bake at 375° for 15 minutes or until golden brown. Microwave remaining apple juice mixture at high 30 seconds or until hot, and drizzle over potato wedges.
Yield: 8 servings (serving size: 6 wedges)
CALORIES 221(12% from fat); FAT 2.9g (sat 0.4g,mono 0.9g,poly 1.2g); PROTEIN 3.5g; CHOLESTEROL 0.0mg; CALCIUM 87mg; SODIUM 74mg; FIBER 5.1g; IRON 1.8mg; CARBOHYDRATE 46.4g
Cooking Light, NOVEMBER 1998
Sweet Potato and Apple Gratin
Sweet but not overly so, this side dish is a delicious accompaniment to a holiday meal. Let it stand for 10 minutes after baking so the juices can thicken.
3 cups thinly sliced peeled Granny Smith apple (about 1 1/4 pounds)
1 teaspoon lemon juice
4 small sweet potatoes, peeled and thinly sliced (about 2 pounds)
1/4 cup maple syrup
1 tablespoon butter, melted
1/2 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
2 (1-ounce) slices white bread
2 teaspoons olive oil
1/4 teaspoon ground nutmeg
Preheat oven to 400°.
Combine apples and lemon juice in a large bowl. Add the sweet potatoes and the next 4 ingredients (sweet potatoes through pepper). Place the sweet potato mixture in a 13 x 9-inch baking dish coated with cooking spray. Bake at 400° for 40 minutes, stirring after 25 minutes.
Place bread in a food processor; pulse 10 times or until coarse crumbs form to measure 1 cup. Combine breadcrumbs, oil, and nutmeg; sprinkle over the sweet potato mixture. Bake for an additional 15 minutes or until golden. Let stand for 10 minutes before serving.
Yield: 8 servings
CALORIES 214(14% from fat); FAT 3.4g (sat 1.3g,mono 1.4g,poly 0.4g); PROTEIN 2.6g; CHOLESTEROL 3.9mg; CALCIUM 42mg; SODIUM 218mg; FIBER 4.6g; IRON 1.1mg; CARBOHYDRATE 44.3g
Cooking Light, NOVEMBER 2001
Maple-Sweet Potato Casserole
1/3 cup yellow cornmeal
1 1/2 cups skim milk
2 tablespoons margarine
2 cups mashed cooked sweet potato (about 1 1/4 pounds)
1/3 cup maple syrup
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon pepper
2 eggs, lightly beaten
Vegetable cooking spray
Place the cornmeal in a medium saucepan. Gradually add milk, stirring with a wire whisk until blended. Bring to a boil; reduce heat to medium. Cook, uncovered, 2 minutes, stirring constantly with a wire whisk. Remove from heat; stir in margarine. Set aside.
Combine sweet potato and next 6 ingredients (sweet potato through eggs) in a large bowl; stir until well-blended. Gradually add cornmeal mixture, stirring constantly. Pour sweet potato mixture into a 1 1/2-quart casserole coated with cooking spray. Bake at 350° for 40 minutes. Let stand 10 minutes before serving.
Yield: 8 servings (serving size: 1/2 cup)
CALORIES 204(21% from fat); FAT 4.7g (sat 1.1g,mono 1.8g,poly 1.2g); PROTEIN 5g; CHOLESTEROL 56mg; CALCIUM 94mg; SODIUM 232mg; FIBER 2.8g; IRON 1.1mg; CARBOHYDRATE 35.8g
Cooking Light, NOVEMBER 1995
Mashed Sweet Potatoes with Pecan Butter
Use your microwave to make this easy side dish for roast chicken, turkey, or pork; you can prepare it while the roast is standing.
2 medium sweet potatoes (about 1 pound)
3 tablespoons 1% low-fat milk
2 tablespoons brown sugar, divided
1/8 teaspoon salt
1 tablespoon butter, softened
1 tablespoon chopped pecans, toasted
1/8 teaspoon ground cinnamon
Pierce potatoes with a fork; arrange on paper towels in microwave oven. Microwave potatoes at HIGH for 10 minutes, rearranging the potatoes after 5 minutes. Wrap potatoes in a towel; let stand for 5 minutes. Scoop out pulp; discard skins. Combine pulp, milk, 1 tablespoon brown sugar, and salt in a medium bowl; mash.
Combine 1 tablespoon brown sugar, softened butter, pecans, and cinnamon in a small bowl. Top each serving with pecan mixture.
Yield: 2 servings (serving size: 3/4 cup potatoes and 1 tablespoon pecan mixture)
CALORIES 299(27% from fat); FAT 9g (sat 4.1g,mono 3.3g,poly 1.1g); PROTEIN 3.9g; CHOLESTEROL 16mg; CALCIUM 78mg; SODIUM 237mg; FIBER 5.4g; IRON 1.4mg; CARBOHYDRATE 52g
Cooking Light, APRIL 2001
Bread Stuffing
1 (16-ounce) loaf French bread, cut into 1-inch cubes
3 tablespoons reduced-calorie stick margarine
1 1/2 cups chopped celery
3/4 cup chopped onion
1/4 cup water
1/2 teaspoon salt
1/2 teaspoon rubbed sage
1/2 teaspoon dried thyme
1/4 teaspoon pepper
1 (10 1/2-ounce) can low-salt chicken broth
Vegetable cooking spray
Place bread cubes in a layer on a jelly-roll pan. Bake at 350° for 12 minutes or until toasted; place in a bowl. Melt margarine in a saucepan over medium heat. Add celery and onion; saute 10 minutes. Remove from heat; stir in water and next 5 ingredients (water through broth). Add bread cubes, tossing to coat; spoon into a 2-quart casserole coated with cooking spray. Cover; bake at 375° for 30 minutes.
Yield: 10 servings (serving size: 1/2 cup)
CALORIES 162(19% from fat); FAT 3.4g (sat 0.7g,mono 1.3g,poly 1.4g); PROTEIN 4.7g; CHOLESTEROL 1mg; CALCIUM 32mg; SODIUM 439mg; FIBER 1.6g; IRON 1.3mg; CARBOHYDRATE 27.3g
Cooking Light, NOVEMBER 1995
Southern Corn Bread Dressing
Speckled Corn Bread
1 (12-ounce) can refrigerated buttermilk biscuits
2 tablespoons rubbed sage
1 teaspoon poultry seasoning
1/4 to 1/2 teaspoon pepper
1 teaspoon margarine
Cooking spray
1 cup chopped celery
1 cup chopped onion
4 (10 1/2-ounce) cans low-salt chicken broth
2 large egg whites, lightly beaten
Crumble Speckled Corn Bread; set aside. Bake biscuits according to package directions; let cool. Tear 8 of the biscuits into small pieces; reserve remaining 2 for another use. Combine crumbled corn bread, torn biscuits, sage, poultry seasoning, and pepper in a large bowl; set aside.
Preheat oven to 350°.
Melt margarine over medium-high heat in a medium nonstick skillet coated with cooking spray. Sauté celery and onion 8 minutes or until tender. Let cool slightly. Add vegetable mixture to dressing mixture, and gently stir in broth and egg whites. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Bake at 350° for 55 minutes.
Yield: 10 servings
CALORIES 262(25% from fat); FAT 7.2g (sat 1.6g,mono 3.2g,poly 1.3g); PROTEIN 8.8g; CHOLESTEROL 1mg; CALCIUM 150mg; SODIUM 782mg; FIBER 1.3g; IRON 3.2mg; CARBOHYDRATE 9.3g
Cooking Light, NOVEMBER 1996
Brown Gravy
2 tablespoons all-purpose flour
3/4 cup degreased turkey drippings or low-salt chicken broth
1/4 cup water
1/4 cup dry red wine
1/8 teaspoon ground red pepper
1/8 teaspoon black pepper
Place flour in a small bowl. Gradually add the turkey drippings and water, stirring with a wire whisk until blended; set aside. Bring wine to a boil in a medium saucepan over medium-high heat; cook 2 minutes. Add flour mixture, and cook 2 minutes or until slightly thickened, stirring constantly with a wire whisk. Remove from heat, and stir in peppers.
Yield: 1 cup (serving size: 1/4 cup)
CALORIES 42(28% from fat); FAT 1.3g (sat 0.3g,mono 0.3g,poly 0.4g); PROTEIN 3.9g; CHOLESTEROL 8mg; CALCIUM 5mg; SODIUM 20mg; FIBER 0.1g; IRON 0.6mg; CARBOHYDRATE 3.6g
Cooking Light, NOVEMBER 1995
Jen’s Creamed Spinach
1 package Frozen Chopped Spinach -- thawed & drained
1/2 cup skim milk
1/2 tsp. cornstarch
Seasonings: Pepper, Red Pepper Flakes, Dash Nutmeg, Italian Seasoning
2 tblsp. minced onion
Olive Oil
2 oz shredded cheese
Have spinach ready. Combine skim milk & cornstarch in a bowl & set aside. Heat tsp. olive oil in a small pan, add onion & cook till soft. Add seasonings. Add milk mixture & heat over low heat till just bubbles. Add cheese, stir until melted. Stir in spinach until heated. Makes 2 servings.
Creamed-Spinach Gratin
Placing the creamed spinach in a casserole and topping it with sliced tomatoes gives the dish a bright, festive touch of red and green.
1 (10-ounce) bag fresh spinach
Cooking spray
2/3 cup chopped onion
1/4 cup tub-style light cream cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup (1/4-inch-thick) sliced tomato
1/4 cup dry breadcrumbs
2 tablespoons finely grated fresh Parmesan cheese
Preheat oven to 375°.
Remove large stems from spinach. Tear spinach into 1-inch pieces; place in a colander. Rinse spinach under cold water; drain. Set aside.
Place a large Dutch oven coated with cooking spray over medium heat until hot. Add onion; sauté 3 minutes. Add spinach; cover and cook 2 minutes or until spinach wilts. Add cream cheese, oregano, salt, and pepper. Uncover and cook an additional minute or until cream cheese melts. Spoon spinach mixture into a 1-quart gratin dish or shallow casserole coated with cooking spray. Arrange tomato slices in a single layer on top of spinach,and sprinkle with breadcrumbs and Parmesan cheese. Bake at 375° for 30 minutes or until golden brown.
Yield: 6 servings (serving size: 1/2 cup)
CALORIES 72(35% from fat); FAT 2.8g (sat 1.4g,mono 0.3g,poly 0.3g); PROTEIN 4.2g; CHOLESTEROL 7mg; CALCIUM 105mg; SODIUM 265mg; FIBER 2.8g; IRON 1.8mg; CARBOHYDRATE 8.5g
Cooking Light, NOVEMBER 1997
Marinated Asparagus Bundles
Thin asparagus spears work best in this elegant side dish.
2 1/2 pounds asparagus
10 green onions
2 red bell peppers, cut into 20 strips
1 cup finely chopped onion
1 cup red wine vinegar
1/2 cup water
2 teaspoons sugar
1 teaspoon dried oregano
1 teaspoon dried tarragon
1 teaspoon dry mustard
1 teaspoon Worcestershire sauce
1/2 teaspoon salt
1/4 teaspoon pepper
Snap off tough ends of asparagus. Cover and cook in a small amount of boiling water 5 minutes or until crisp-tender. Drain and rinse under cold running water; drain well.
Trim white portion from green onions, and reserve for another use. Place green onion tops in a bowl; add boiling water to cover. Drain immediately, and rinse under cold running water.
Gather asparagus into 10 bundles, and add 2 bell pepper strips to each bundle. Tie each bundle with a green onion strip. Place bundles in a 13 x 9-inch baking dish.
Combine chopped onion and next 9 ingredients (onion through pepper) in a bowl; stir well. Pour over asparagus bundles. Cover and chill 2 to 8 hours.
To serve, remove asparagus bundles from marinade, and discard marinade. Arrange asparagus bundles on a serving platter.
Yield: 10 servings
CALORIES 28(10% from fat); FAT 0.3g (sat 0.1g,mono 0.0g,poly 0.1g); PROTEIN 2g; CHOLESTEROL 0.0mg; CALCIUM 28mg; SODIUM 51mg; FIBER 1.4g; IRON 0.9mg; CARBOHYDRATE 5.6g
Cooking Light, APRIL 1995
Green Beans with Toasted Almond Gremolata
For a restaurant-caliber presentation, leave the green beans whole, and toss with toasted almonds, garlic, lemon rind, and fresh parsley. The garnish (without the nuts) is called gremolata and typically accompanies the veal dish osso buco but it also can add great flavor to steamed vegetables.
1 pound green beans, trimmed
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon sliced almonds, toasted
1/4 teaspoon grated lemon rind
1 1/2 teaspoons fresh lemon juice
1 teaspoon olive oil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 garlic clove, minced
Steam beans, covered, 7 minutes or until crisp-tender. Drain and return to pan. Add parsley and remaining ingredients; toss gently to combine. Serve immediately.
Yield: 4 servings (serving size: 1 cup)
CALORIES 59(35% from fat); FAT 2.3g (sat 0.2g,mono 1.5g,poly 0.4g); PROTEIN 2.6g; CHOLESTEROL 0.0mg; CALCIUM 52mg; SODIUM 155mg; FIBER 1.6g; IRON 1.4mg; CARBOHYDRATE 9.1g
Cooking Light, SEPTEMBER 2003
Holiday Green Beans
Add the sour cream at the last minute.
2 1/2 tablespoons Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon dried tarragon
1 1/2 pounds green beans, trimmed
2 teaspoons butter or stick margarine
3/4 cup thinly sliced shallots
2 tablespoons low-fat sour cream
Combine first 4 ingredients; set aside.
Steam green beans, covered, 5 minutes or until tender. Keep warm. Melt butter in a Dutch oven over medium heat. Add shallots; sauté 3 minutes. Stir in mustard mixture and green beans; toss well. Cook for 2 minutes or until thoroughly heated. Stir in sour cream, and remove from heat. Serve immediately.
Yield: 10 servings (serving size: 1/2 cup)
CALORIES 45(29% from fat); FAT 1.5g (sat 0.8g,mono 0.5g,poly 0.1g); PROTEIN 1.6g; CHOLESTEROL 3mg; CALCIUM 33mg; SODIUM 185mg; FIBER 1.5g; IRON 0.9mg; CARBOHYDRATE 7.3g
Cooking Light, DECEMBER 1999
Sautéed Green Beans and Onions with Bacon
1 pound green beans, trimmed and halved crosswise
4 bacon slices
1 (16-ounce) bottle cocktail onions, drained
2 teaspoons sugar
1/2 teaspoon dried thyme
1 1/2 tablespoons cider vinegar
3/4 teaspoon salt
1/4 teaspoon black pepper
Cook beans in boiling water 4 minutes or until crisp-tender. Rinse with cold water; drain and pat dry.
Cook bacon in a large nonstick skillet over medium-high heat until crisp. Remove bacon from pan, reserving 2 tablespoons drippings in pan; crumble bacon, and set aside. Add onions to drippings in pan; cook for 3 minutes, stirring occasionally. Add sugar and thyme; cook for 3 minutes or until onions are golden brown, stirring occasionally. Add the beans; cook 2 minutes or until thoroughly heated. Add vinegar, salt, and pepper; toss to coat. Stir in crumbled bacon just before serving.
Yield: 8 servings (serving size: 1/2 cup)
CALORIES 59(46% from fat); FAT 3g (sat 1.1g,mono 1.4g,poly 0.4g); PROTEIN 2.2g; CHOLESTEROL 4mg; CALCIUM 24mg; SODIUM 621mg; FIBER 1.2g; IRON 0.8mg; CARBOHYDRATE 6.5g
Cooking Light, NOVEMBER 2000
Mashed Potatoes with Roasted Garlic and Rosemary
Yukon gold potatoes taste richer and whip up creamier than russets, but you can use either variety.
2 whole garlic heads
2 pounds cubed peeled Yukon gold potato
1 cup chopped onion
2 tablespoons plain fat-free yogurt
1 teaspoon dried rosemary, chopped
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Preheat oven to 350°.
Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.
Place potato and onion in a saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender. Drain in a colander over a bowl, reserving 1/4 cup cooking liquid. Combine garlic, potato mixture, 1/4 cup cooking liquid, and remaining ingredients; mash with a potato masher.
Yield: 8 servings (serving size: 1/2 cup)
CALORIES 93(2% from fat); FAT 0.2g (sat 0.1g,mono 0.0g,poly 0.1g); PROTEIN 2.8g; CHOLESTEROL 0.0mg; CALCIUM 30mg; SODIUM 230mg; FIBER 2.1g; IRON 0.9mg; CARBOHYDRATE 21g
Cooking Light, NOVEMBER 2000
Main Dishes
Herb-Roasted Turkey Breast
12 thyme sprigs
1 rosemary sprig
1 sage sprig
2 tablespoons minced garlic
2 tablespoons minced shallots
1 teaspoon freshly ground black pepper
1 (12-pound) fresh or frozen turkey breast, thawed
3 tablespoons fresh lemon juice
2 lemons, each cut in half
Cooking spray
Preheat oven to 350°.
Remove leaves from thyme sprigs to measure 2 tablespoons chopped; reserve stems. Remove leaves from rosemary sprig to measure 2 tablespoons chopped; reserve stem. Remove the leaves from sage sprig to measure 2 tablespoons chopped; reserve stem. Combine the chopped thyme, chopped rosemary, chopped sage, garlic, shallots, and pepper in a small bowl.
Remove and discard giblets and neck from turkey. Rinse turkey with cold water, and pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast by inserting fingers, gently pushing between skin and meat. Rub herb mixture under loosened skin and sprinkle in body cavity. Drizzle lemon juice over skin. Place reserved stems and lemon halves in body cavity. Lift wing tips up and over back; tuck under turkey.
Place turkey on a rack set in a shallow roasting pan. Bake according to times on package. (Cover turkey loosely with foil if it gets too brown.) Remove turkey from oven. Cover loosely with foil; let stand 10 minutes before carving. Discard skin.
Cranberry-Apple Relish
This tangy side is a perfect make-ahead candidate; you can store it in the refrigerator for up to three days before serving.
1 1/2 cups chopped peeled Granny Smith apple (about 1/2 pound)
1 cup packed brown sugar
1/2 cup white grape juice
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1 (12-ounce) package fresh cranberries
Combine all ingredients in a medium saucepan. Bring to a boil; reduce heat, and simmer until thick (about 15 minutes), stirring occasionally. Cool completely.
Yield: 16 servings (serving size: 3 tablespoons)
CALORIES 75(1% from fat); FAT 0.1g (sat 0.0g,mono 0.0g,poly 0.1g); PROTEIN 0.2g; CHOLESTEROL 0.0mg; CALCIUM 16mg; SODIUM 6mg; FIBER 1.2g; IRON 0.5mg; CARBOHYDRATE 19.3g
Cooking Light, NOVEMBER 2001
Cranberry-Pear Chutney
This ruby-colored relish can be made up to three weeks ahead and stored in airtight jars until you are ready to serve. It also makes a great hostess gift when packed in small, decorative glass jars.
1 1/2 cups sugar
1 cup water
1 teaspoon salt
1/8 teaspoon ground cloves
2 (3-inch) cinnamon sticks
1 (12-ounce) package fresh cranberries
2 cups chopped peeled Bosc pear (about 3 medium)
1 cup chopped peeled Granny Smith apple (about 1 small)
3/4 cup golden raisins
1/3 cup chopped onion
1/4 cup chopped crystallized ginger
2 tablespoons fresh lemon juice
Combine first 6 ingredients in a large saucepan; bring to a boil, stirring until sugar dissolves. Reduce heat, and simmer 10 minutes or until cranberries begin to pop. Stir in pear, apple, raisins, onion, and ginger; cook 20 minutes or until fruit is tender. Remove from heat; stir in juice. Cool to room temperature, and discard cinnamon. Cover and chill.
Yield: 4 3/4 cups (serving size: 1/4 cup)
CALORIES 107(2% from fat); FAT 0.2g (sat 0.0g,mono 0.0g,poly 0.1g); PROTEIN 0.4g; CHOLESTEROL 0.0mg; CALCIUM 9mg; SODIUM 125mg; FIBER 1.6g; IRON 0.3mg; CARBOHYDRATE 27.8g
Cooking Light, NOVEMBER 2004
Desserts
I tried to find some traditional & non-traditional desserts. You dont' always have to have the same old thing......unless your relatives complain!
Pumpkin-Cranberry Cake
1/2 cup chopped walnuts
3 tablespoons brown sugar
1 1/2 tablespoons toasted wheat germ
1/4 teaspoon pumpkin-pie spice
1 cup all-purpose flour
1/2 cup whole-wheat flour
1/2 cup toasted wheat germ
2 teaspoons baking powder
1 teaspoon pumpkin-pie spice
3/4 teaspoon salt
1/4 teaspoon baking soda
1 cup plain fat-free yogurt
3/4 cup canned pumpkin
1/2 cup packed brown sugar
2 tablespoons vegetable oil
1 large egg
1/2 cup sweetened dried cranberries (such as Craisins)
1 teaspoon grated orange rind
Cooking spray
Preheat oven to 350°.
Combine first 4 ingredients in a small bowl; stir with fork. Set aside.
Lightly spoon flours into dry measuring cups; level with a knife. Combine flours and the next 5 ingredients (flours through baking soda) in a medium bowl; make a well in center of mixture. Combine yogurt, pumpkin, 1/2 cup brown sugar, oil, and egg; stir well with a whisk. Add to flour mixture, stirring just until moist. Fold in cranberries and orange rind. Spoon batter into a 13 x 9-inch baking pan coated with cooking spray, spreading evenly. Sprinkle with walnut mixture. Bake at 350° for 25 minutes. Cool on a wire rack.
Yield: 12 servings
CALORIES 210(28% from fat); FAT 6.6g (sat 0.9g,mono 1.6g,poly 3.6g); PROTEIN 6.2g; CHOLESTEROL 19mg; CALCIUM 112mg; SODIUM 199mg; FIBER 3g; IRON 2mg; CARBOHYDRATE 33.5g
Cooking Light, APRIL 1998
Cranberry Upside-Down Cake with Cognac Cream
2 tablespoons butter, melted
Cooking spray
1/2 cup packed brown sugar
1/4 cup chopped pecans, toasted
1 (12-ounce) package fresh cranberries
1 1/3 cups all-purpose flour
1 1/2 teaspoons baking powder
1/8 teaspoon salt
3/4 cup granulated sugar
3 tablespoons butter, softened
2 large egg yolks
1 teaspoon vanilla extract
1/2 cup fat-free milk
2 large egg whites
1 cup frozen fat-free whipped topping, thawed
1 tablespoon cognac
Preheat oven to 350°.
Pour melted butter into an 8-inch square baking pan coated with cooking spray; sprinkle with brown sugar. Bake at 350° for 2 minutes. Remove from oven, and top with pecans and cranberries.
Lightly spoon flour into dry measuring cups; level with knife. Combine flour, baking powder, and salt in a bowl; stir with whisk.
Place sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Add egg yolks, 1 at a time, beating well after each addition. Stir in vanilla.
Add flour mixture and milk alternately to butter mixture, beginning and ending with flour mixture; mix after each addition. Beat the egg whites with a mixer at high speed until stiff peaks form using clean, dry beaters; fold into batter.
Spread batter over cranberries. Bake at 350° for 45 minutes. Cool in pan for 5 minutes on a wire rack. Loosen edges of cake with a sharp knife. Place a plate upside down on top of cake pan; invert onto plate.
Combine whipped topping and cognac, and serve with warm cake.
Yield: 9 servings (serving size: 1 cake piece and about 2 tablespoons cognac cream)
CALORIES 316(29% from fat); FAT 10.2g (sat 4.6g,mono 3.7g,poly 1.2g); PROTEIN 4.3g; CHOLESTEROL 65mg; CALCIUM 88mg; SODIUM 210mg; FIBER 2.4g; IRON 1.5mg; CARBOHYDRATE 51.7g
Cooking Light, NOVEMBER 2001
Pumpkin Cake with Cream Cheese Glaze
The oranges are optional, but they add a burst of freshness to the cake. If you make the cake a day ahead, garnish with orange wedges shortly before serving. You can also bake the cake in a Bundt pan, but reduce the oven temperature to 325º.
CAKE:
1 1/2 cups granulated sugar
1/2 cup butter, softened
3/4 cup egg substitute
1 teaspoon vanilla extract
1 (15-ounce) can pumpkin
3 cups sifted cake flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
Cooking spray
GLAZE:
1/2 cup powdered sugar
1/2 cup (4 ounces) 1/3-less-fat cream cheese, softened
1/2 teaspoon vanilla extract
3 tablespoons fresh orange juice
GARNISH:
Fresh orange sections (optional)
Preheat oven to 350°.
To prepare cake, place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 5 minutes). Add egg substitute, 1/4 cup at a time, beating well after each addition. Beat in 1 teaspoon vanilla and pumpkin.
Lightly spoon flour into dry measuring cups; level with a knife. Combine the flour and next 6 ingredients (flour through nutmeg), stirring well with a whisk. Fold flour mixture into pumpkin mixture.
Spoon batter into a 10-inch tube pan coated with cooking spray. Bake at 350° for 55 minutes or until a wooden pick inserted in cake comes out clean. Cool in pan 10 minutes on a wire rack. Remove from pan; place on wire rack.
To prepare glaze, place powdered sugar and cream cheese in a bowl; beat with a mixer at medium speed until well blended. Beat in 1/2 teaspoon vanilla. Add orange juice, 1 tablespoon at a time, beating well after each addition. Drizzle warm cake with glaze. Cool completely on wire rack. Garnish with orange sections, if desired.
Yield: 16 servings (serving size: 1 slice)
CALORIES 236(29% from fat); FAT 7.5g (sat 4.6g,mono 1.7g,poly 0.3g); PROTEIN 3.9g; CHOLESTEROL 21mg; CALCIUM 41mg; SODIUM 295mg; FIBER 1.5g; IRON 1.8mg; CARBOHYDRATE 38.8g
Cooking Light, NOVEMBER 2002
Pumpkin-Spice Bundt Cake
The rum glaze will seep into the cake if it's spooned over it while the cake is still warm.
3 1/4 cups all-purpose flour
1 tablespoon baking powder
2 1/2 teaspoons ground cinnamon
1 teaspoon baking soda
1 teaspoon ground nutmeg
1/4 teaspoon salt
1 1/2 cups fresh or canned pumpkin puree
1/2 cup applesauce
1 1/2 cups granulated sugar
1/2 cup stick margarine, softened
3 large egg whites
2 teaspoons vanilla extract
Cooking spray
3 tablespoons dark or light brown sugar
1 tablespoon dark rum
1 teaspoon skim milk
3 tablespoons powdered sugar
Preheat oven to 350°.
Combine first 6 ingredients; set flour mixture aside. Combine pumpkin and applesauce; set aside.
Beat granulated sugar and margarine in a large bowl at medium speed of a mixer until well-blended (about 5 minutes). Add egg whites and vanilla, beating well. Add flour mixture to sugar mixture alternately with pumpkin mixture, beginning and ending with flour mixture. Pour batter into a 12-cup Bundt pan coated with cooking spray. Bake at 350° for 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes; remove from pan.
Combine brown sugar, rum, and milk in a small saucepan, and cook over low heat until brown sugar dissolves. Remove sugar mixture from heat, and add powdered sugar, stirring with a whisk. Spoon glaze over warm cake.
Yield: 16 servings (serving size: 1 slice)
CALORIES 248(22% from fat); FAT 6.1g (sat 1.2g,mono 2.6g,poly 1.9g); PROTEIN 3.7g; CHOLESTEROL 0.0mg; CALCIUM 70mg; SODIUM 194mg; FIBER 1.2g; IRON 1.7mg; CARBOHYDRATE 44.8g
Cooking Light, OCTOBER 1997
Classic Pumpkin Pie
Refrigerated pie dough makes this recipe simple to prepare. Bake the pie on a baking sheet in the lower third of the oven to encourage a crisp crust.
FILLING:
3/4 cup packed brown sugar
1 3/4 teaspoons pumpkin pie spice
1/4 teaspoon salt
1 (12-ounce) can evaporated low-fat milk
2 large egg whites
1 large egg
1 (15-ounce) can unsweetened pumpkin
CRUST:
1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)
Cooking spray
TOPPING:
1/4 cup whipping cream
1 tablespoon amaretto (almond-flavored liqueur)
2 teaspoons powdered sugar
Position oven rack to lowest position.
Preheat oven to 425°.
To prepare filling, combine first 6 ingredients in a large bowl, stirring with a whisk. Add pumpkin, and stir with a whisk until smooth.
To prepare crust, roll dough into an 11-inch circle; fit into a 9-inch pie plate coated with cooking spray. Fold edges under and flute.
Pour pumpkin mixture into the crust. Place pie plate on a baking sheet. Place baking sheet on lowest oven rack. Bake at 425° for 10 minutes. Reduce oven temperature to 350° (do not remove pie from oven); bake an additional 50 minutes or until almost set. Cool completely on wire rack.
To prepare topping, beat cream with a mixer at high speed until stiff peaks form. Add the amaretto and powdered sugar, and beat until blended. Serve with pie.
Yield: 12 servings (serving size: 1 wedge and about 1 tablespoon topping)
CALORIES 222(30% from fat); FAT 7.4g (sat 3.7g,mono 0.7g,poly 0.1g); PROTEIN 4.1g; CHOLESTEROL 32mg; CALCIUM 104mg; SODIUM 241mg; FIBER 3g; IRON 0.8mg; CARBOHYDRATE 35.3g
Cooking Light, NOVEMBER 2003
Apple-Cranberry Crisp
This dish includes a lot of fruit and whole grains yet tastes like dessert. It's equally good warm or cold, and low-fat vanilla ice cream is nice on top.
3 cups cubed Granny Smith apple (about 1 pound)
2 cups fresh cranberries
1/2 cup sugar
Cooking spray
1/3 cup whole wheat flour
1 cup regular oats
1/2 cup packed brown sugar
1/4 cup canola oil
Preheat oven to 350°.
Combine the first 3 ingredients in a medium bowl; spoon into an 8 x 8-inch baking dish coated with cooking spray. Lightly spoon the flour into a dry measuring cup, and level with a knife. Combine flour, oats, sugar, and oil, stirring with a fork until crumbly. Sprinkle over the apple mixture. Bake at 350° for 40 minutes or until bubbly.
Yield: 10 servings (serving size: 1/2 cup)
CALORIES 202(28% from fat); FAT 6.2g (sat 0.5g,mono 3.4g,poly 1.9g); PROTEIN 2g; CHOLESTEROL 0.0mg; CALCIUM 19mg; SODIUM 5mg; FIBER 3g; IRON 0.8mg; CARBOHYDRATE 36.5g
Cooking Light, OCTOBER 2001
Apple Pie
The slurry (a mixture of flour and water that's whisked together) is the secret to keeping the low-fat crust tender.
**For ease of preparation, use frozen pie crusts instead of making a crust. Follow package directions. The Nutritional numbers given will change by doing so.
CRUST:
2 cups all-purpose flour, divided
6 tablespoons ice water
1 teaspoon cider vinegar
2 tablespoons powdered sugar
1/2 teaspoon salt
7 tablespoons vegetable shortening
FILLING:
8 cups thinly sliced peeled Braeburn apples (about 8 medium)
1 tablespoon fresh lemon juice
2/3 cup sugar
3 tablespoons all-purpose flour
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/8 teaspoon salt
REMAINING INGREDIENTS:
Cooking spray
1 large egg white, lightly beaten
1 tablespoon sugar
Preheat oven to 450°.
To prepare crust, lightly spoon 2 cups flour into dry measuring cups; level with a knife. Combine 1/2 cup flour, ice water, and vinegar, stirring with a whisk until well blended to form a slurry. Combine remaining 1 1/2 cups flour, powdered sugar, and 1/2 teaspoon salt in a large bowl; cut in shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Add slurry; toss with a fork until flour mixture is moist.
Divide dough in half. Gently press each half into a 4-inch circle on 2 sheets of overlapping heavy-duty plastic wrap; cover with 2 additional sheets of overlapping plastic wrap. Roll 1 dough half, still covered, into a 12-inch circle. Roll other dough half, still covered, into an 11-inch circle. Chill dough 10 minutes or until plastic wrap can be easily removed.
To prepare filling, combine the apples and lemon juice in a large bowl. Combine 2/3 cup sugar, 3 tablespoons flour, cinnamon, nutmeg, and 1/8 teaspoon salt in a small bowl. Sprinkle sugar mixture over apples; toss well to coat.
Remove top 2 sheets of plastic wrap from 12-inch dough circle; fit dough, plastic wrap side up, into a 9-inch deep-dish pie plate coated with cooking spray, allowing dough to extend over edge. Remove remaining plastic wrap. Spoon filling into dough; brush edges of dough lightly with water.
Remove top 2 sheets of plastic wrap from 11-inch dough circle; place, plastic wrap side up, overfilling. Remove remaining plastic wrap. Press edges of dough together. Fold edges under, and flute. Cut 4 (1-inch) slits into top of pastry using a sharp knife. Brush top and edges of pie with egg white; sprinkle with 1 tablespoon sugar.
Place pie on a baking sheet; bake at 450° for 15 minutes. Reduce oven temperature to 350° (do not remove pie from oven), and bake an additional 40 minutes or until golden. Cool on a wire rack.
Yield: 10 servings (serving size: 1 wedge)
CALORIES 293(29% from fat); FAT 9.6g (sat 2.4g,mono 4g,poly 2.5g); PROTEIN 3.3g; CHOLESTEROL 0.0mg; CALCIUM 10mg; SODIUM 153mg; FIBER 2.5g; IRON 1.4mg; CARBOHYDRATE 50.1g
Cooking Light, JULY 2002
Caramel-Apple Crumb Pie
In this variation on the classic apple pie, caramel syrup is drizzled over the apples then topped with a crunchy streusel.
**For ease of preparation, use frozen pie crusts instead of making a crust. Follow package directions. The Nutritional numbers given will change by doing so.
CRUST:
1 cup all-purpose flour
1/8 teaspoon salt
2 tablespoons chilled butter or stick margarine, cut into small pieces
2 tablespoons vegetable shortening
3 tablespoons plus 1/2 teaspoon ice water
1 teaspoon cider vinegar
Butter-flavored cooking spray
FILLING:
1 tablespoon butter or stick margarine
1/2 cup packed brown sugar
3/4 teaspoon ground cinnamon
9 cups sliced peeled Granny Smith apple (about 2 3/4 pounds)
3 tablespoons all-purpose flour
2 teaspoons lemon juice
TOPPING:
1/4 cup all-purpose flour
1/4 cup packed brown sugar
2 tablespoons chilled butter or stick margarine, cut into small pieces
1/4 cup fat-free caramel sundae syrup
Preheat oven to 375°.
To prepare crust, lightly spoon 1 cup flour into a dry measuring cup; level with a knife. Combine 1 cup flour and salt in a bowl; cut in 2 tablespoons butter and shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle surface with ice water, 1 tablespoon at a time; add vinegar. Toss with a fork until moist and crumbly (do not form a ball).
Press mixture gently into a 4-inch circle on heavy-duty plastic wrap; cover with additional plastic wrap. Roll dough, still covered, to a 12-inch circle. Freeze 10 minutes or until plastic wrap can be easily removed.
Remove 1 sheet of plastic wrap; fit dough into a 9-inch pie plate coated with cooking spray. Remove top sheet of plastic wrap. Fold edges under; flute. Line bottom of dough with a piece of foil; arrange pie weights (or dried beans) on foil. Bake at 375° for 15 minutes or until the edge is lightly browned. Remove pie weights and foil; cool on a wire rack.
To prepare filling, melt 1 tablespoon butter in a large nonstick skillet over medium-high heat. Combine 1/2 cup brown sugar and cinnamon. Add sugar mixture and apples to skillet; cook 5 minutes, stirring occasionally. Remove from heat; stir in 3 tablespoons flour and lemon juice. Spoon into prepared crust.
To prepare topping, lightly spoon 1/4 cup flour into a dry measuring cup; level with a knife. Combine flour and 1/4 cup brown sugar in a bowl; cut in 2 tablespoons butter with a pastry blender or 2 knives until mixture resembles coarse meal.
Drizzle syrup over apple mixture; sprinkle topping over syrup. Bake at 375° for 30 minutes or until apples are tender. Cool on a wire rack.
Yield: 10 servings (serving size: 1 wedge)
CALORIES 277(27% from fat); FAT 8.4g (sat 4.2g,mono 2.4g,poly 1g); PROTEIN 2.1g; CHOLESTEROL 16mg; CALCIUM 33mg; SODIUM 109mg; FIBER 2.4g; IRON 1.3mg; CARBOHYDRATE 50.1g
Cooking Light, NOVEMBER 1999
Appetizers
It's always nice to have a flavored nut dish on the table. Good with wine!
Spiced Nuts
Assorted shelled nuts (almonds, cashews, peanuts, etc.)
For sweet and spicy nuts:
Peanut oil, for drizzling
Sugar, to taste
Kosher salt, to taste
Chinese five-spice powder, to taste
For savory nuts:
Peanut oil, for drizzling
Kosher salt, to taste
Chili powder, to taste
Preheat the oven to 400 degrees F.
For a sweet and spicy nut, toss your choice of nuts with oil, sugar, salt and a few dashes of Chinese five-spice powder.
For a savory and spicy nut, toss your choice of nuts with oil, salt and a few dashes of chili powder.
Lay out the nuts in an even layer on a baking dish. Bake, redistributing the nuts every 7 minutes or so to make sure they cook evenly, until the nuts are lightly browned, about 15 to 20 minutes.
Cinnamon Pecans
1 Tablespoon Egg White
2 Cups Pecan Halves
1/4 Cup Splenda
2 teaspoons Cinnamon
In a bowl, beat egg white until foamy. Add pecans and toss until well coated.
Combine the Splenda and cinnamon; sprinkle over the pecans and toss to coat. Spread in a single layer on an ungreased baking sheet. Bake at 300 degrees for 30 minutes or until browned. Cool on waxed paper.can add butter to egg white to coat.
Roasted Asparagus Wrapped in Prosciutto
1 pound asparagus, trimmed
1 tblsp. Olive Oil
Salt & freshly ground black pepper
6 to 8 paper-thin slices prosciutto, halved lengthwise
Preheat the oven to 400 degrees F.
Snap the dry stem ends off of each asparagus and place on a heavy baking sheet. Drizzle with olive oil, sprinkle with salt and pepper, and toss. Roast until the asparagus is tender, about 15 minutes. Cool completely.
Wrap each asparagus with 1 piece (about 1/2 a slice) of prosciutto, exposing tips. Arrange on a platter and serve at room temperature.
**Can be doubled.
Butternut Squash and Apple Soup
2 tablespoons unsalted butter
1 1/2 cups sliced leeks, white parts only
1 tablespoon minced garlic
6 cups peeled and roughly diced butternut squash
3 cups peeled and roughly diced apples
2 teaspoons Toasted Spice Rub, recipe follows
6 1/2 cups chicken stock or 2 (14 1/2-ounce) cans low-sodium chicken broth mixed with 3 cups water (Or Veggie Broth)
Sea salt
Melt the butter in a large pot over medium heat, and cook until it turns nut brown. Or for a healthier version – use cooking spray. Add the leeks and cook until slightly softened, about 2 minutes. Add the garlic and saute briefly to release its fragrance.
Add the squash and apples, raise the heat to high, and cook, stirring, until the vegetables begin to caramelize, about 5 minutes. Stir in the Toasted Spice Rub and cook briefly to toast it, about 1 minute.
Add the stock or broth-water mixture, bring to a simmer, and partially cover. Adjust the heat to maintain a gentle simmer and cook until the squash and apples are tender, about 40 minutes.
Transfer in batches to a blender or food processor and blend until smooth. Return to the pot, reheat to serving temperature, and season with salt.
Divide the soup among warmed bowls and garnish each portion with some candied walnuts, if using. Serve immediately.
Toasted Spice Rub:
1/4 cup fennel seeds
1 tablespoon coriander seeds
1 tablespoon black peppercorns
1 1/2 teaspoons crushed red pepper flakes
1/4 cup pure California chili powder (about 1-ounce)
2 tablespoons kosher salt
2 tablespoons ground cinnamon
In a small heavy pan over medium heat, combine the fennel seeds, coriander seeds, and peppercorns. When the fennel turns light brown, work quickly. Turn on the exhaust fan, add the red pepper flakes, and toss, toss, toss, always under the fan. Immediately turn the spice mixture out onto a plate to cool. Put in a blender with the chili powder, salt, and cinnamon and blend until the spices are evenly ground. If you have a small spice mill or a coffee grinder dedicated to grinding spices, grind only the fennel, coriander, pepper, and chili flakes. Pour into a bowl and toss with the remaining ingredients.
Yield: about 1 cup
Broccoli and Cheese Soup
Processed cheese melts beautifully, giving this soup a smooth texture and mild flavor.
Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package broccoli florets
2 1/2 cups 2% reduced-fat milk
1/3 cup all-purpose flour
1/4 teaspoon black pepper
8 ounces light processed cheese, cubed (such as Velveeta Light)
Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.
Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.
Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 203(28% from fat); FAT 6.3g (sat 4g,mono 1.8g,poly 0.4g); PROTEIN 15.6g; CHOLESTEROL 24mg; CALCIUM 385mg; SODIUM 897mg; FIBER 2.9g; IRON 1.2mg; CARBOHYDRATE 21.7g
Cooking Light, JANUARY 2002
Canadian Cheese Soup with Pumpernickel Croutons
Preparation time: 5 minutes
3 (1-ounce) slices pumpernickel bread, cut into 1/2-inch cubes
1 onion, peeled and quartered
1 carrot, peeled and quartered
1 celery stalk, quartered
1 teaspoon butter or stick margarine
3/4 cup all-purpose flour
2 (16-ounce) cans fat-free, less-sodium chicken broth, divided
3 cups 2% reduced-fat milk
1/2 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon freshly ground black pepper
1 1/2 cups (6 ounces) shredded reduced-fat sharp cheddar cheese
Preheat oven to 375°.
Place bread cubes on a jelly-roll pan, and bake at 375° for 15 minutes or until toasted.
While the croutons bake, combine onion, carrot, and celery in a food processor, and pulse until chopped. Melt butter in a large saucepan over medium-high heat. Add vegetables; sauté 5 minutes or until tender.
Lightly spoon flour into dry measuring cups; level with a knife. Gradually add 1 can of broth to flour in a medium bowl; stir well with a whisk. Add flour mixture to pan. Stir in 1 can of broth; bring to a boil. Reduce heat to medium, and cook 10 minutes or until thick. Stir in milk, salt, paprika, and pepper; cook for 10 minutes. Remove from heat; add the cheese, and stir until cheese melts. Ladle soup into bowls, and top with croutons.
Yield: 8 servings (serving size: 1 cup soup and 1/4 cup croutons)
CALORIES 203(30% from fat); FAT 6.8g (sat 3.8g,mono 1.9g,poly 0.4g); PROTEIN 13.2g; CHOLESTEROL 23mg; CALCIUM 318mg; SODIUM 671mg; FIBER 1.8g; IRON 1.1mg; CARBOHYDRATE 21.9g
Cooking Light, NOVEMBER 2000
Creamy Roasted-Onion Soup
Roasted onion and a whole head of garlic are pureed to make a creamy, sweet base for the soup.
1 1/4 pounds Oso or other sweet onions, peeled and quartered
Cooking spray
1 whole garlic head, unpeeled
1 tablespoon water
1/8 teaspoon saffron threads (optional)
2 (14.5-ounce) cans fat-free, less-sodium chicken broth
1 bay leaf
1/4 cup dry sherry or Madeira wine, divided
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1 teaspoon fresh lemon juice
1/2 cup (2 ounces) shredded Swiss cheese
Chopped fresh parsley (optional)
Preheat oven to 375°.
Place the onion quarters on a baking sheet coated with cooking spray; lightly coat onion quarters with cooking spray.
Remove white papery skin from garlic head (do not peel or separate cloves). Place garlic on a piece of aluminum foil. Drizzle with water; wrap in foil. Place wrapped garlic on baking sheet with onion quarters. Bake for 1 hour or until onion quarters are soft and lightly browned, turning after 30 minutes. Cool.
Place onion in a large saucepan. Unwrap garlic; separate cloves and squeeze to extract pulp into pan. Discard garlic skins. Add saffron (if desired), broth, and bay leaf to pan. Bring to a simmer over medium heat. Stir in 3 tablespoons sherry, pepper, and salt. Reduce heat; simmer 15 minutes. Discard bay leaf.
Place half of the onion mixture in a blender or food processor; process until smooth. Pour pureed mixture into a large bowl; repeat procedure with remaining onion mixture. Return onion mixture to pan; cook over low heat until thoroughly heated. Stir in 1 tablespoon sherry and juice.
Ladle 1 cup soup into each of 4 bowls; top each serving with 2 tablespoons cheese. Sprinkle with parsley, if desired.
Yield: 4 servings
CALORIES 157(24% from fat); FAT 4.2g (sat 2.6g,mono 1.1g,poly 0.3g); PROTEIN 9.2g; CHOLESTEROL 13mg; CALCIUM 194mg; SODIUM 496mg; FIBER 2.9g; IRON 0.7mg; CARBOHYDRATE 18.9g
Cooking Light, APRIL 2003
Roasted Tomato Soup with Croutons
For the soup:
12 large (about 4 pounds) tomatoes, stemmed and quartered
1/2 cup extra-virgin olive oil, divided
1/4 cup good-quality balsamic vinegar
12 large garlic cloves, peeled
Salt
1/2 teaspoon freshly ground black pepper
1 cup chopped yellow onions
2 cups lightly packed fresh basil leaves, plus few leaves torn for garnish
2 cups cold water
For the bruschetta:
1 loaf country-style bread
Extra-virgin olive oil
Salt
Preheat the oven to 500 degrees F.
Prepare the tomatoes. In a large bowl, mix the tomatoes, 1/4 cup of the oil, the vinegar, garlic, salt, and pepper, to taste. Spread the tomatoes out on a non-reactive baking sheet. Roast the tomatoes in the oven until very dark in spots, 35 to 40 minutes. Remove and allow to cool a bit.
Prepare the bruschetta. Cut the bread crosswise into slices about 1-inch thick (you will need 8 slices). Lightly brush the slices on both sides with oil and season with salt. Place the slices on a baking sheet and toast in the oven until the bruschetta are golden brown and just beginning to crisp, about 6 minutes.
In a large saucepan over medium heat, combine remaining 1/4 cup oil, the onions, and a pinch of salt. Cook until the onions are very soft, 8 to 10 minutes, stirring occasionally. Add the 2 cups basil leaves and saute with the onions for about 1 minute.
Add the roasted tomatoes and water to the saucepan. Bring the mixture to a simmer and cook for 10 minutes. Season with salt and pepper, to taste. Puree the tomato mixture in a blender. Start the motor at a slow speed and increase gradually. Alternatively you can use an immersion blender right in the pot. The mixture should be very smooth. You should have about 8 cups. You can prepare the soup to this point and refrigerate it. When ready to serve, pour the soup into a medium saucepan and bring it to a slow simmer over medium heat.
Serve the soup. Place 1 bruschetta in the center of each shallow soup bowl. Pour the soup around each bruschetta. Garnish with torn basil leaves.
Simple Green Salad with Dressing
Great Salad Dressing
~ 1 Tblsp Dijon Mustard
Dash Red Wine Vinegar (or apple cider vinegar)
Olive Oil (1-2 tblsp)
Minced (very tiny chop) scallion, red onion, garlic....also could use shallot, vidalia onion, etc....
Dash Splenda
Could also use some OJ concentrate for extra flavor...
Whisk together & pour over salad greens. Great on tuna steak with salad.
Arugula, Fig, and Blue Cheese Salad
2 cups torn red leaf lettuce
1 1/4 cups fresh figs, quartered
1 cup trimmed arugula
2 tablespoons fresh lemon juice
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 tablespoons crumbled blue cheese
Combine first 3 ingredients in a large bowl. Combine lemon juice, oil, salt, and pepper; stir well with a whisk. Gently toss lettuce mixture with lemon juice mixture. Sprinkle with blue cheese.
Yield: 4 servings (serving size: 1 cup)
CALORIES 74(35% from fat); FAT 2.9g (sat 1.1g,mono 0.9g,poly 0.2g); PROTEIN 2g; CHOLESTEROL 4mg; CALCIUM 74mg; SODIUM 224mg; FIBER 2.3g; IRON 0.7mg; CARBOHYDRATE 11.6g
Cooking Light, MAY 2002
Autumn Apple, Pear, and Cheddar Salad with Pecans
Serve this classic flavor combination with roast chicken.
1 cup apple juice
2 tablespoons cider vinegar
1 teaspoon extravirgin olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
10 cup gourmet salad greens (about 10 ounces)
1 cup seedless red grapes, halved
1 medium McIntosh apple, cored and cut into 18 wedges
1 medium Bartlett pear, cored and cut into 18 wedges
1/4 cup (1 ounce) finely shredded sharp cheddar cheese
3 tablespoons chopped pecans, toasted
Place apple juice in a small saucepan, and bring to a boil over medium-high heat. Cook until reduced to about 3 tablespoons (about 10 minutes). Combine reduced apple juice, vinegar, oil, salt, and pepper, stirring with a whisk.
Combine greens, grapes, apple, and pear in a large bowl. Drizzle with apple juice mixture; toss gently to coat. Sprinkle with cheese and nuts.
Yield: 6 servings (serving size: about 1 2/3 cups salad, 2 teaspoons cheese, and 1 1/2 teaspoons nuts)
CALORIES 134(36% from fat); FAT 5.4g (sat 1.2g,mono 2.6g,poly 1.1g); PROTEIN 3.4g; CHOLESTEROL 5mg; CALCIUM 93mg; SODIUM 255mg; FIBER 4.1g; IRON 1.5mg; CARBOHYDRATE 21.1g
Cooking Light, OCTOBER 2005
Pear, Blue Cheese, and Walnut Salad
Pears rank high in fiber among fresh fruits, especially when left unpeeled.
2 tablespoons cider vinegar
2 tablespoons water
1 1/2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1 cup seedless red grapes, halved
1/2 cup chopped celery
2 large red Bartlett pears, thinly sliced
4 cups gourmet salad greens
1/4 cup (1 ounce) crumbled blue cheese
2 tablespoons chopped walnuts
Combine first 5 ingredients in a large bowl, and stir with a whisk. Add grapes, celery, and pears, tossing well to coat. Arrange 1 cup greens on each of 4 plates; divide grape mixture evenly over greens. Sprinkle each serving with 1 tablespoon cheese and 1 1/2 teaspoons walnuts.
Yield: 4 servings
CALORIES 247(30% from fat); FAT 8.2g (sat 2.2g,mono 2.7g,poly 2.3g); PROTEIN 17.7g; CHOLESTEROL 55mg; CALCIUM 87mg; SODIUM 764mg; FIBER 5g; IRON 1.6mg; CARBOHYDRATE 26.1g
Cooking Light, NOVEMBER 2000
Belgian Endive-and-Apple Salad
You can make the dressing early in the day and toss the apples with it to keep them from browning. Wait as long as you can to cut the endive because it discolors where touched with a knife. It should be one of the last things you do before serving dinner. Walnut oil gives the dressing a rich, nutty flavor, but you can use olive oil instead.
2 tablespoons minced shallots
2 tablespoons white wine vinegar
2 tablespoons red wine vinegar
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon olive oil
1 tablespoon walnut oil or olive oil
4 cups julienne-cut Golden Delicious apple (about 2 large)
3 heads Belgian endive, halved and thinly sliced lengthwise (about 4 cups)
2 tablespoons chopped fresh parsley
Combine first 5 ingredients; add oils, stirring well with a whisk. Add apple, tossing well; cover and chill.
Combine apple mixture, endive, and parsley in a large bowl; toss well to coat. Serve immediately.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 92(47% from fat); FAT 4.8g (sat 0.5g,mono 3.3g,poly 0.7g); PROTEIN 0.5g; CHOLESTEROL 0.0mg; CALCIUM 9mg; SODIUM 199mg; FIBER 2.1g; IRON 0.4mg; CARBOHYDRATE 13g
Cooking Light, NOVEMBER 2000
Sides
Obi’s Mock Mashed Potatoes
Boil a whole head of cauliflower in some salted water until tender.
Drain and either mash with a masher or put in a food processor and whip away.
Add a little cream (or FF Sour Cream or Greek Yogurt), butter and salt & pepper to taste. For a little variety add a litte roasted garlic when mashing
or a couple tablespoons madras curry powder to the water.
Roasted Vegetables
Chopped: Red, yellow, orange bell pepper; eggplant, zucchini, yellow squash, red onion,chopped garlic, etc...... Toss with olive oil & roast in single layer in oven at 400 degrees F till golden.
Twice-Baked Sweet Potatoes with Sesame Crust
We relied on the microwave for what it does best; heating small amounts of liquid. Here's another time-saver if you need your oven fo rthe turkey or a roast. Bake the sweet potatoes first. After the meat is done, glaze the potato wedges, and finish cooking them in the oven for 15 minutes.
8 small sweet potatoes (about 3 pounds)
1/4 cup thawed apple juice concentrate
2 tablespoons fresh lemon juice
1 tablespoon low-sodium soy sauce
1 tablespoon molasses
2 teaspoons grated peeled fresh ginger
1/4 cup sesame seeds, toasted
1/4 teaspoon ground red pepper
Cooking spray
Preheat oven to 375°.
Wrap potatoes in foil; bake at 375° for 1 hour or until tender. Cool. Peel and cut each potato into 6 wedges; set aside.
Combine apple juice concentrate and next 4 ingredients (concentrate through ginger) in a microwave-safe bowl, and set aside. Combine sesame seeds and pepper in a bowl; set aside.
Place potato wedges on a jelly-roll pan coated with cooking spray. Brush wedges with apple juice mixture, and sprinkle with sesame seed mixture. Bake at 375° for 15 minutes or until golden brown. Microwave remaining apple juice mixture at high 30 seconds or until hot, and drizzle over potato wedges.
Yield: 8 servings (serving size: 6 wedges)
CALORIES 221(12% from fat); FAT 2.9g (sat 0.4g,mono 0.9g,poly 1.2g); PROTEIN 3.5g; CHOLESTEROL 0.0mg; CALCIUM 87mg; SODIUM 74mg; FIBER 5.1g; IRON 1.8mg; CARBOHYDRATE 46.4g
Cooking Light, NOVEMBER 1998
Sweet Potato and Apple Gratin
Sweet but not overly so, this side dish is a delicious accompaniment to a holiday meal. Let it stand for 10 minutes after baking so the juices can thicken.
3 cups thinly sliced peeled Granny Smith apple (about 1 1/4 pounds)
1 teaspoon lemon juice
4 small sweet potatoes, peeled and thinly sliced (about 2 pounds)
1/4 cup maple syrup
1 tablespoon butter, melted
1/2 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
2 (1-ounce) slices white bread
2 teaspoons olive oil
1/4 teaspoon ground nutmeg
Preheat oven to 400°.
Combine apples and lemon juice in a large bowl. Add the sweet potatoes and the next 4 ingredients (sweet potatoes through pepper). Place the sweet potato mixture in a 13 x 9-inch baking dish coated with cooking spray. Bake at 400° for 40 minutes, stirring after 25 minutes.
Place bread in a food processor; pulse 10 times or until coarse crumbs form to measure 1 cup. Combine breadcrumbs, oil, and nutmeg; sprinkle over the sweet potato mixture. Bake for an additional 15 minutes or until golden. Let stand for 10 minutes before serving.
Yield: 8 servings
CALORIES 214(14% from fat); FAT 3.4g (sat 1.3g,mono 1.4g,poly 0.4g); PROTEIN 2.6g; CHOLESTEROL 3.9mg; CALCIUM 42mg; SODIUM 218mg; FIBER 4.6g; IRON 1.1mg; CARBOHYDRATE 44.3g
Cooking Light, NOVEMBER 2001
Maple-Sweet Potato Casserole
1/3 cup yellow cornmeal
1 1/2 cups skim milk
2 tablespoons margarine
2 cups mashed cooked sweet potato (about 1 1/4 pounds)
1/3 cup maple syrup
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon pepper
2 eggs, lightly beaten
Vegetable cooking spray
Place the cornmeal in a medium saucepan. Gradually add milk, stirring with a wire whisk until blended. Bring to a boil; reduce heat to medium. Cook, uncovered, 2 minutes, stirring constantly with a wire whisk. Remove from heat; stir in margarine. Set aside.
Combine sweet potato and next 6 ingredients (sweet potato through eggs) in a large bowl; stir until well-blended. Gradually add cornmeal mixture, stirring constantly. Pour sweet potato mixture into a 1 1/2-quart casserole coated with cooking spray. Bake at 350° for 40 minutes. Let stand 10 minutes before serving.
Yield: 8 servings (serving size: 1/2 cup)
CALORIES 204(21% from fat); FAT 4.7g (sat 1.1g,mono 1.8g,poly 1.2g); PROTEIN 5g; CHOLESTEROL 56mg; CALCIUM 94mg; SODIUM 232mg; FIBER 2.8g; IRON 1.1mg; CARBOHYDRATE 35.8g
Cooking Light, NOVEMBER 1995
Mashed Sweet Potatoes with Pecan Butter
Use your microwave to make this easy side dish for roast chicken, turkey, or pork; you can prepare it while the roast is standing.
2 medium sweet potatoes (about 1 pound)
3 tablespoons 1% low-fat milk
2 tablespoons brown sugar, divided
1/8 teaspoon salt
1 tablespoon butter, softened
1 tablespoon chopped pecans, toasted
1/8 teaspoon ground cinnamon
Pierce potatoes with a fork; arrange on paper towels in microwave oven. Microwave potatoes at HIGH for 10 minutes, rearranging the potatoes after 5 minutes. Wrap potatoes in a towel; let stand for 5 minutes. Scoop out pulp; discard skins. Combine pulp, milk, 1 tablespoon brown sugar, and salt in a medium bowl; mash.
Combine 1 tablespoon brown sugar, softened butter, pecans, and cinnamon in a small bowl. Top each serving with pecan mixture.
Yield: 2 servings (serving size: 3/4 cup potatoes and 1 tablespoon pecan mixture)
CALORIES 299(27% from fat); FAT 9g (sat 4.1g,mono 3.3g,poly 1.1g); PROTEIN 3.9g; CHOLESTEROL 16mg; CALCIUM 78mg; SODIUM 237mg; FIBER 5.4g; IRON 1.4mg; CARBOHYDRATE 52g
Cooking Light, APRIL 2001
Bread Stuffing
1 (16-ounce) loaf French bread, cut into 1-inch cubes
3 tablespoons reduced-calorie stick margarine
1 1/2 cups chopped celery
3/4 cup chopped onion
1/4 cup water
1/2 teaspoon salt
1/2 teaspoon rubbed sage
1/2 teaspoon dried thyme
1/4 teaspoon pepper
1 (10 1/2-ounce) can low-salt chicken broth
Vegetable cooking spray
Place bread cubes in a layer on a jelly-roll pan. Bake at 350° for 12 minutes or until toasted; place in a bowl. Melt margarine in a saucepan over medium heat. Add celery and onion; saute 10 minutes. Remove from heat; stir in water and next 5 ingredients (water through broth). Add bread cubes, tossing to coat; spoon into a 2-quart casserole coated with cooking spray. Cover; bake at 375° for 30 minutes.
Yield: 10 servings (serving size: 1/2 cup)
CALORIES 162(19% from fat); FAT 3.4g (sat 0.7g,mono 1.3g,poly 1.4g); PROTEIN 4.7g; CHOLESTEROL 1mg; CALCIUM 32mg; SODIUM 439mg; FIBER 1.6g; IRON 1.3mg; CARBOHYDRATE 27.3g
Cooking Light, NOVEMBER 1995
Southern Corn Bread Dressing
Speckled Corn Bread
1 (12-ounce) can refrigerated buttermilk biscuits
2 tablespoons rubbed sage
1 teaspoon poultry seasoning
1/4 to 1/2 teaspoon pepper
1 teaspoon margarine
Cooking spray
1 cup chopped celery
1 cup chopped onion
4 (10 1/2-ounce) cans low-salt chicken broth
2 large egg whites, lightly beaten
Crumble Speckled Corn Bread; set aside. Bake biscuits according to package directions; let cool. Tear 8 of the biscuits into small pieces; reserve remaining 2 for another use. Combine crumbled corn bread, torn biscuits, sage, poultry seasoning, and pepper in a large bowl; set aside.
Preheat oven to 350°.
Melt margarine over medium-high heat in a medium nonstick skillet coated with cooking spray. Sauté celery and onion 8 minutes or until tender. Let cool slightly. Add vegetable mixture to dressing mixture, and gently stir in broth and egg whites. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Bake at 350° for 55 minutes.
Yield: 10 servings
CALORIES 262(25% from fat); FAT 7.2g (sat 1.6g,mono 3.2g,poly 1.3g); PROTEIN 8.8g; CHOLESTEROL 1mg; CALCIUM 150mg; SODIUM 782mg; FIBER 1.3g; IRON 3.2mg; CARBOHYDRATE 9.3g
Cooking Light, NOVEMBER 1996
Brown Gravy
2 tablespoons all-purpose flour
3/4 cup degreased turkey drippings or low-salt chicken broth
1/4 cup water
1/4 cup dry red wine
1/8 teaspoon ground red pepper
1/8 teaspoon black pepper
Place flour in a small bowl. Gradually add the turkey drippings and water, stirring with a wire whisk until blended; set aside. Bring wine to a boil in a medium saucepan over medium-high heat; cook 2 minutes. Add flour mixture, and cook 2 minutes or until slightly thickened, stirring constantly with a wire whisk. Remove from heat, and stir in peppers.
Yield: 1 cup (serving size: 1/4 cup)
CALORIES 42(28% from fat); FAT 1.3g (sat 0.3g,mono 0.3g,poly 0.4g); PROTEIN 3.9g; CHOLESTEROL 8mg; CALCIUM 5mg; SODIUM 20mg; FIBER 0.1g; IRON 0.6mg; CARBOHYDRATE 3.6g
Cooking Light, NOVEMBER 1995
Jen’s Creamed Spinach
1 package Frozen Chopped Spinach -- thawed & drained
1/2 cup skim milk
1/2 tsp. cornstarch
Seasonings: Pepper, Red Pepper Flakes, Dash Nutmeg, Italian Seasoning
2 tblsp. minced onion
Olive Oil
2 oz shredded cheese
Have spinach ready. Combine skim milk & cornstarch in a bowl & set aside. Heat tsp. olive oil in a small pan, add onion & cook till soft. Add seasonings. Add milk mixture & heat over low heat till just bubbles. Add cheese, stir until melted. Stir in spinach until heated. Makes 2 servings.
Creamed-Spinach Gratin
Placing the creamed spinach in a casserole and topping it with sliced tomatoes gives the dish a bright, festive touch of red and green.
1 (10-ounce) bag fresh spinach
Cooking spray
2/3 cup chopped onion
1/4 cup tub-style light cream cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup (1/4-inch-thick) sliced tomato
1/4 cup dry breadcrumbs
2 tablespoons finely grated fresh Parmesan cheese
Preheat oven to 375°.
Remove large stems from spinach. Tear spinach into 1-inch pieces; place in a colander. Rinse spinach under cold water; drain. Set aside.
Place a large Dutch oven coated with cooking spray over medium heat until hot. Add onion; sauté 3 minutes. Add spinach; cover and cook 2 minutes or until spinach wilts. Add cream cheese, oregano, salt, and pepper. Uncover and cook an additional minute or until cream cheese melts. Spoon spinach mixture into a 1-quart gratin dish or shallow casserole coated with cooking spray. Arrange tomato slices in a single layer on top of spinach,and sprinkle with breadcrumbs and Parmesan cheese. Bake at 375° for 30 minutes or until golden brown.
Yield: 6 servings (serving size: 1/2 cup)
CALORIES 72(35% from fat); FAT 2.8g (sat 1.4g,mono 0.3g,poly 0.3g); PROTEIN 4.2g; CHOLESTEROL 7mg; CALCIUM 105mg; SODIUM 265mg; FIBER 2.8g; IRON 1.8mg; CARBOHYDRATE 8.5g
Cooking Light, NOVEMBER 1997
Marinated Asparagus Bundles
Thin asparagus spears work best in this elegant side dish.
2 1/2 pounds asparagus
10 green onions
2 red bell peppers, cut into 20 strips
1 cup finely chopped onion
1 cup red wine vinegar
1/2 cup water
2 teaspoons sugar
1 teaspoon dried oregano
1 teaspoon dried tarragon
1 teaspoon dry mustard
1 teaspoon Worcestershire sauce
1/2 teaspoon salt
1/4 teaspoon pepper
Snap off tough ends of asparagus. Cover and cook in a small amount of boiling water 5 minutes or until crisp-tender. Drain and rinse under cold running water; drain well.
Trim white portion from green onions, and reserve for another use. Place green onion tops in a bowl; add boiling water to cover. Drain immediately, and rinse under cold running water.
Gather asparagus into 10 bundles, and add 2 bell pepper strips to each bundle. Tie each bundle with a green onion strip. Place bundles in a 13 x 9-inch baking dish.
Combine chopped onion and next 9 ingredients (onion through pepper) in a bowl; stir well. Pour over asparagus bundles. Cover and chill 2 to 8 hours.
To serve, remove asparagus bundles from marinade, and discard marinade. Arrange asparagus bundles on a serving platter.
Yield: 10 servings
CALORIES 28(10% from fat); FAT 0.3g (sat 0.1g,mono 0.0g,poly 0.1g); PROTEIN 2g; CHOLESTEROL 0.0mg; CALCIUM 28mg; SODIUM 51mg; FIBER 1.4g; IRON 0.9mg; CARBOHYDRATE 5.6g
Cooking Light, APRIL 1995
Green Beans with Toasted Almond Gremolata
For a restaurant-caliber presentation, leave the green beans whole, and toss with toasted almonds, garlic, lemon rind, and fresh parsley. The garnish (without the nuts) is called gremolata and typically accompanies the veal dish osso buco but it also can add great flavor to steamed vegetables.
1 pound green beans, trimmed
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon sliced almonds, toasted
1/4 teaspoon grated lemon rind
1 1/2 teaspoons fresh lemon juice
1 teaspoon olive oil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 garlic clove, minced
Steam beans, covered, 7 minutes or until crisp-tender. Drain and return to pan. Add parsley and remaining ingredients; toss gently to combine. Serve immediately.
Yield: 4 servings (serving size: 1 cup)
CALORIES 59(35% from fat); FAT 2.3g (sat 0.2g,mono 1.5g,poly 0.4g); PROTEIN 2.6g; CHOLESTEROL 0.0mg; CALCIUM 52mg; SODIUM 155mg; FIBER 1.6g; IRON 1.4mg; CARBOHYDRATE 9.1g
Cooking Light, SEPTEMBER 2003
Holiday Green Beans
Add the sour cream at the last minute.
2 1/2 tablespoons Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon dried tarragon
1 1/2 pounds green beans, trimmed
2 teaspoons butter or stick margarine
3/4 cup thinly sliced shallots
2 tablespoons low-fat sour cream
Combine first 4 ingredients; set aside.
Steam green beans, covered, 5 minutes or until tender. Keep warm. Melt butter in a Dutch oven over medium heat. Add shallots; sauté 3 minutes. Stir in mustard mixture and green beans; toss well. Cook for 2 minutes or until thoroughly heated. Stir in sour cream, and remove from heat. Serve immediately.
Yield: 10 servings (serving size: 1/2 cup)
CALORIES 45(29% from fat); FAT 1.5g (sat 0.8g,mono 0.5g,poly 0.1g); PROTEIN 1.6g; CHOLESTEROL 3mg; CALCIUM 33mg; SODIUM 185mg; FIBER 1.5g; IRON 0.9mg; CARBOHYDRATE 7.3g
Cooking Light, DECEMBER 1999
Sautéed Green Beans and Onions with Bacon
1 pound green beans, trimmed and halved crosswise
4 bacon slices
1 (16-ounce) bottle cocktail onions, drained
2 teaspoons sugar
1/2 teaspoon dried thyme
1 1/2 tablespoons cider vinegar
3/4 teaspoon salt
1/4 teaspoon black pepper
Cook beans in boiling water 4 minutes or until crisp-tender. Rinse with cold water; drain and pat dry.
Cook bacon in a large nonstick skillet over medium-high heat until crisp. Remove bacon from pan, reserving 2 tablespoons drippings in pan; crumble bacon, and set aside. Add onions to drippings in pan; cook for 3 minutes, stirring occasionally. Add sugar and thyme; cook for 3 minutes or until onions are golden brown, stirring occasionally. Add the beans; cook 2 minutes or until thoroughly heated. Add vinegar, salt, and pepper; toss to coat. Stir in crumbled bacon just before serving.
Yield: 8 servings (serving size: 1/2 cup)
CALORIES 59(46% from fat); FAT 3g (sat 1.1g,mono 1.4g,poly 0.4g); PROTEIN 2.2g; CHOLESTEROL 4mg; CALCIUM 24mg; SODIUM 621mg; FIBER 1.2g; IRON 0.8mg; CARBOHYDRATE 6.5g
Cooking Light, NOVEMBER 2000
Mashed Potatoes with Roasted Garlic and Rosemary
Yukon gold potatoes taste richer and whip up creamier than russets, but you can use either variety.
2 whole garlic heads
2 pounds cubed peeled Yukon gold potato
1 cup chopped onion
2 tablespoons plain fat-free yogurt
1 teaspoon dried rosemary, chopped
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Preheat oven to 350°.
Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.
Place potato and onion in a saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender. Drain in a colander over a bowl, reserving 1/4 cup cooking liquid. Combine garlic, potato mixture, 1/4 cup cooking liquid, and remaining ingredients; mash with a potato masher.
Yield: 8 servings (serving size: 1/2 cup)
CALORIES 93(2% from fat); FAT 0.2g (sat 0.1g,mono 0.0g,poly 0.1g); PROTEIN 2.8g; CHOLESTEROL 0.0mg; CALCIUM 30mg; SODIUM 230mg; FIBER 2.1g; IRON 0.9mg; CARBOHYDRATE 21g
Cooking Light, NOVEMBER 2000
Main Dishes
Herb-Roasted Turkey Breast
12 thyme sprigs
1 rosemary sprig
1 sage sprig
2 tablespoons minced garlic
2 tablespoons minced shallots
1 teaspoon freshly ground black pepper
1 (12-pound) fresh or frozen turkey breast, thawed
3 tablespoons fresh lemon juice
2 lemons, each cut in half
Cooking spray
Preheat oven to 350°.
Remove leaves from thyme sprigs to measure 2 tablespoons chopped; reserve stems. Remove leaves from rosemary sprig to measure 2 tablespoons chopped; reserve stem. Remove the leaves from sage sprig to measure 2 tablespoons chopped; reserve stem. Combine the chopped thyme, chopped rosemary, chopped sage, garlic, shallots, and pepper in a small bowl.
Remove and discard giblets and neck from turkey. Rinse turkey with cold water, and pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast by inserting fingers, gently pushing between skin and meat. Rub herb mixture under loosened skin and sprinkle in body cavity. Drizzle lemon juice over skin. Place reserved stems and lemon halves in body cavity. Lift wing tips up and over back; tuck under turkey.
Place turkey on a rack set in a shallow roasting pan. Bake according to times on package. (Cover turkey loosely with foil if it gets too brown.) Remove turkey from oven. Cover loosely with foil; let stand 10 minutes before carving. Discard skin.
Cranberry-Apple Relish
This tangy side is a perfect make-ahead candidate; you can store it in the refrigerator for up to three days before serving.
1 1/2 cups chopped peeled Granny Smith apple (about 1/2 pound)
1 cup packed brown sugar
1/2 cup white grape juice
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1 (12-ounce) package fresh cranberries
Combine all ingredients in a medium saucepan. Bring to a boil; reduce heat, and simmer until thick (about 15 minutes), stirring occasionally. Cool completely.
Yield: 16 servings (serving size: 3 tablespoons)
CALORIES 75(1% from fat); FAT 0.1g (sat 0.0g,mono 0.0g,poly 0.1g); PROTEIN 0.2g; CHOLESTEROL 0.0mg; CALCIUM 16mg; SODIUM 6mg; FIBER 1.2g; IRON 0.5mg; CARBOHYDRATE 19.3g
Cooking Light, NOVEMBER 2001
Cranberry-Pear Chutney
This ruby-colored relish can be made up to three weeks ahead and stored in airtight jars until you are ready to serve. It also makes a great hostess gift when packed in small, decorative glass jars.
1 1/2 cups sugar
1 cup water
1 teaspoon salt
1/8 teaspoon ground cloves
2 (3-inch) cinnamon sticks
1 (12-ounce) package fresh cranberries
2 cups chopped peeled Bosc pear (about 3 medium)
1 cup chopped peeled Granny Smith apple (about 1 small)
3/4 cup golden raisins
1/3 cup chopped onion
1/4 cup chopped crystallized ginger
2 tablespoons fresh lemon juice
Combine first 6 ingredients in a large saucepan; bring to a boil, stirring until sugar dissolves. Reduce heat, and simmer 10 minutes or until cranberries begin to pop. Stir in pear, apple, raisins, onion, and ginger; cook 20 minutes or until fruit is tender. Remove from heat; stir in juice. Cool to room temperature, and discard cinnamon. Cover and chill.
Yield: 4 3/4 cups (serving size: 1/4 cup)
CALORIES 107(2% from fat); FAT 0.2g (sat 0.0g,mono 0.0g,poly 0.1g); PROTEIN 0.4g; CHOLESTEROL 0.0mg; CALCIUM 9mg; SODIUM 125mg; FIBER 1.6g; IRON 0.3mg; CARBOHYDRATE 27.8g
Cooking Light, NOVEMBER 2004
Desserts
I tried to find some traditional & non-traditional desserts. You dont' always have to have the same old thing......unless your relatives complain!
Pumpkin-Cranberry Cake
1/2 cup chopped walnuts
3 tablespoons brown sugar
1 1/2 tablespoons toasted wheat germ
1/4 teaspoon pumpkin-pie spice
1 cup all-purpose flour
1/2 cup whole-wheat flour
1/2 cup toasted wheat germ
2 teaspoons baking powder
1 teaspoon pumpkin-pie spice
3/4 teaspoon salt
1/4 teaspoon baking soda
1 cup plain fat-free yogurt
3/4 cup canned pumpkin
1/2 cup packed brown sugar
2 tablespoons vegetable oil
1 large egg
1/2 cup sweetened dried cranberries (such as Craisins)
1 teaspoon grated orange rind
Cooking spray
Preheat oven to 350°.
Combine first 4 ingredients in a small bowl; stir with fork. Set aside.
Lightly spoon flours into dry measuring cups; level with a knife. Combine flours and the next 5 ingredients (flours through baking soda) in a medium bowl; make a well in center of mixture. Combine yogurt, pumpkin, 1/2 cup brown sugar, oil, and egg; stir well with a whisk. Add to flour mixture, stirring just until moist. Fold in cranberries and orange rind. Spoon batter into a 13 x 9-inch baking pan coated with cooking spray, spreading evenly. Sprinkle with walnut mixture. Bake at 350° for 25 minutes. Cool on a wire rack.
Yield: 12 servings
CALORIES 210(28% from fat); FAT 6.6g (sat 0.9g,mono 1.6g,poly 3.6g); PROTEIN 6.2g; CHOLESTEROL 19mg; CALCIUM 112mg; SODIUM 199mg; FIBER 3g; IRON 2mg; CARBOHYDRATE 33.5g
Cooking Light, APRIL 1998
Cranberry Upside-Down Cake with Cognac Cream
2 tablespoons butter, melted
Cooking spray
1/2 cup packed brown sugar
1/4 cup chopped pecans, toasted
1 (12-ounce) package fresh cranberries
1 1/3 cups all-purpose flour
1 1/2 teaspoons baking powder
1/8 teaspoon salt
3/4 cup granulated sugar
3 tablespoons butter, softened
2 large egg yolks
1 teaspoon vanilla extract
1/2 cup fat-free milk
2 large egg whites
1 cup frozen fat-free whipped topping, thawed
1 tablespoon cognac
Preheat oven to 350°.
Pour melted butter into an 8-inch square baking pan coated with cooking spray; sprinkle with brown sugar. Bake at 350° for 2 minutes. Remove from oven, and top with pecans and cranberries.
Lightly spoon flour into dry measuring cups; level with knife. Combine flour, baking powder, and salt in a bowl; stir with whisk.
Place sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Add egg yolks, 1 at a time, beating well after each addition. Stir in vanilla.
Add flour mixture and milk alternately to butter mixture, beginning and ending with flour mixture; mix after each addition. Beat the egg whites with a mixer at high speed until stiff peaks form using clean, dry beaters; fold into batter.
Spread batter over cranberries. Bake at 350° for 45 minutes. Cool in pan for 5 minutes on a wire rack. Loosen edges of cake with a sharp knife. Place a plate upside down on top of cake pan; invert onto plate.
Combine whipped topping and cognac, and serve with warm cake.
Yield: 9 servings (serving size: 1 cake piece and about 2 tablespoons cognac cream)
CALORIES 316(29% from fat); FAT 10.2g (sat 4.6g,mono 3.7g,poly 1.2g); PROTEIN 4.3g; CHOLESTEROL 65mg; CALCIUM 88mg; SODIUM 210mg; FIBER 2.4g; IRON 1.5mg; CARBOHYDRATE 51.7g
Cooking Light, NOVEMBER 2001
Pumpkin Cake with Cream Cheese Glaze
The oranges are optional, but they add a burst of freshness to the cake. If you make the cake a day ahead, garnish with orange wedges shortly before serving. You can also bake the cake in a Bundt pan, but reduce the oven temperature to 325º.
CAKE:
1 1/2 cups granulated sugar
1/2 cup butter, softened
3/4 cup egg substitute
1 teaspoon vanilla extract
1 (15-ounce) can pumpkin
3 cups sifted cake flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
Cooking spray
GLAZE:
1/2 cup powdered sugar
1/2 cup (4 ounces) 1/3-less-fat cream cheese, softened
1/2 teaspoon vanilla extract
3 tablespoons fresh orange juice
GARNISH:
Fresh orange sections (optional)
Preheat oven to 350°.
To prepare cake, place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 5 minutes). Add egg substitute, 1/4 cup at a time, beating well after each addition. Beat in 1 teaspoon vanilla and pumpkin.
Lightly spoon flour into dry measuring cups; level with a knife. Combine the flour and next 6 ingredients (flour through nutmeg), stirring well with a whisk. Fold flour mixture into pumpkin mixture.
Spoon batter into a 10-inch tube pan coated with cooking spray. Bake at 350° for 55 minutes or until a wooden pick inserted in cake comes out clean. Cool in pan 10 minutes on a wire rack. Remove from pan; place on wire rack.
To prepare glaze, place powdered sugar and cream cheese in a bowl; beat with a mixer at medium speed until well blended. Beat in 1/2 teaspoon vanilla. Add orange juice, 1 tablespoon at a time, beating well after each addition. Drizzle warm cake with glaze. Cool completely on wire rack. Garnish with orange sections, if desired.
Yield: 16 servings (serving size: 1 slice)
CALORIES 236(29% from fat); FAT 7.5g (sat 4.6g,mono 1.7g,poly 0.3g); PROTEIN 3.9g; CHOLESTEROL 21mg; CALCIUM 41mg; SODIUM 295mg; FIBER 1.5g; IRON 1.8mg; CARBOHYDRATE 38.8g
Cooking Light, NOVEMBER 2002
Pumpkin-Spice Bundt Cake
The rum glaze will seep into the cake if it's spooned over it while the cake is still warm.
3 1/4 cups all-purpose flour
1 tablespoon baking powder
2 1/2 teaspoons ground cinnamon
1 teaspoon baking soda
1 teaspoon ground nutmeg
1/4 teaspoon salt
1 1/2 cups fresh or canned pumpkin puree
1/2 cup applesauce
1 1/2 cups granulated sugar
1/2 cup stick margarine, softened
3 large egg whites
2 teaspoons vanilla extract
Cooking spray
3 tablespoons dark or light brown sugar
1 tablespoon dark rum
1 teaspoon skim milk
3 tablespoons powdered sugar
Preheat oven to 350°.
Combine first 6 ingredients; set flour mixture aside. Combine pumpkin and applesauce; set aside.
Beat granulated sugar and margarine in a large bowl at medium speed of a mixer until well-blended (about 5 minutes). Add egg whites and vanilla, beating well. Add flour mixture to sugar mixture alternately with pumpkin mixture, beginning and ending with flour mixture. Pour batter into a 12-cup Bundt pan coated with cooking spray. Bake at 350° for 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes; remove from pan.
Combine brown sugar, rum, and milk in a small saucepan, and cook over low heat until brown sugar dissolves. Remove sugar mixture from heat, and add powdered sugar, stirring with a whisk. Spoon glaze over warm cake.
Yield: 16 servings (serving size: 1 slice)
CALORIES 248(22% from fat); FAT 6.1g (sat 1.2g,mono 2.6g,poly 1.9g); PROTEIN 3.7g; CHOLESTEROL 0.0mg; CALCIUM 70mg; SODIUM 194mg; FIBER 1.2g; IRON 1.7mg; CARBOHYDRATE 44.8g
Cooking Light, OCTOBER 1997
Classic Pumpkin Pie
Refrigerated pie dough makes this recipe simple to prepare. Bake the pie on a baking sheet in the lower third of the oven to encourage a crisp crust.
FILLING:
3/4 cup packed brown sugar
1 3/4 teaspoons pumpkin pie spice
1/4 teaspoon salt
1 (12-ounce) can evaporated low-fat milk
2 large egg whites
1 large egg
1 (15-ounce) can unsweetened pumpkin
CRUST:
1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)
Cooking spray
TOPPING:
1/4 cup whipping cream
1 tablespoon amaretto (almond-flavored liqueur)
2 teaspoons powdered sugar
Position oven rack to lowest position.
Preheat oven to 425°.
To prepare filling, combine first 6 ingredients in a large bowl, stirring with a whisk. Add pumpkin, and stir with a whisk until smooth.
To prepare crust, roll dough into an 11-inch circle; fit into a 9-inch pie plate coated with cooking spray. Fold edges under and flute.
Pour pumpkin mixture into the crust. Place pie plate on a baking sheet. Place baking sheet on lowest oven rack. Bake at 425° for 10 minutes. Reduce oven temperature to 350° (do not remove pie from oven); bake an additional 50 minutes or until almost set. Cool completely on wire rack.
To prepare topping, beat cream with a mixer at high speed until stiff peaks form. Add the amaretto and powdered sugar, and beat until blended. Serve with pie.
Yield: 12 servings (serving size: 1 wedge and about 1 tablespoon topping)
CALORIES 222(30% from fat); FAT 7.4g (sat 3.7g,mono 0.7g,poly 0.1g); PROTEIN 4.1g; CHOLESTEROL 32mg; CALCIUM 104mg; SODIUM 241mg; FIBER 3g; IRON 0.8mg; CARBOHYDRATE 35.3g
Cooking Light, NOVEMBER 2003
Apple-Cranberry Crisp
This dish includes a lot of fruit and whole grains yet tastes like dessert. It's equally good warm or cold, and low-fat vanilla ice cream is nice on top.
3 cups cubed Granny Smith apple (about 1 pound)
2 cups fresh cranberries
1/2 cup sugar
Cooking spray
1/3 cup whole wheat flour
1 cup regular oats
1/2 cup packed brown sugar
1/4 cup canola oil
Preheat oven to 350°.
Combine the first 3 ingredients in a medium bowl; spoon into an 8 x 8-inch baking dish coated with cooking spray. Lightly spoon the flour into a dry measuring cup, and level with a knife. Combine flour, oats, sugar, and oil, stirring with a fork until crumbly. Sprinkle over the apple mixture. Bake at 350° for 40 minutes or until bubbly.
Yield: 10 servings (serving size: 1/2 cup)
CALORIES 202(28% from fat); FAT 6.2g (sat 0.5g,mono 3.4g,poly 1.9g); PROTEIN 2g; CHOLESTEROL 0.0mg; CALCIUM 19mg; SODIUM 5mg; FIBER 3g; IRON 0.8mg; CARBOHYDRATE 36.5g
Cooking Light, OCTOBER 2001
Apple Pie
The slurry (a mixture of flour and water that's whisked together) is the secret to keeping the low-fat crust tender.
**For ease of preparation, use frozen pie crusts instead of making a crust. Follow package directions. The Nutritional numbers given will change by doing so.
CRUST:
2 cups all-purpose flour, divided
6 tablespoons ice water
1 teaspoon cider vinegar
2 tablespoons powdered sugar
1/2 teaspoon salt
7 tablespoons vegetable shortening
FILLING:
8 cups thinly sliced peeled Braeburn apples (about 8 medium)
1 tablespoon fresh lemon juice
2/3 cup sugar
3 tablespoons all-purpose flour
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/8 teaspoon salt
REMAINING INGREDIENTS:
Cooking spray
1 large egg white, lightly beaten
1 tablespoon sugar
Preheat oven to 450°.
To prepare crust, lightly spoon 2 cups flour into dry measuring cups; level with a knife. Combine 1/2 cup flour, ice water, and vinegar, stirring with a whisk until well blended to form a slurry. Combine remaining 1 1/2 cups flour, powdered sugar, and 1/2 teaspoon salt in a large bowl; cut in shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Add slurry; toss with a fork until flour mixture is moist.
Divide dough in half. Gently press each half into a 4-inch circle on 2 sheets of overlapping heavy-duty plastic wrap; cover with 2 additional sheets of overlapping plastic wrap. Roll 1 dough half, still covered, into a 12-inch circle. Roll other dough half, still covered, into an 11-inch circle. Chill dough 10 minutes or until plastic wrap can be easily removed.
To prepare filling, combine the apples and lemon juice in a large bowl. Combine 2/3 cup sugar, 3 tablespoons flour, cinnamon, nutmeg, and 1/8 teaspoon salt in a small bowl. Sprinkle sugar mixture over apples; toss well to coat.
Remove top 2 sheets of plastic wrap from 12-inch dough circle; fit dough, plastic wrap side up, into a 9-inch deep-dish pie plate coated with cooking spray, allowing dough to extend over edge. Remove remaining plastic wrap. Spoon filling into dough; brush edges of dough lightly with water.
Remove top 2 sheets of plastic wrap from 11-inch dough circle; place, plastic wrap side up, overfilling. Remove remaining plastic wrap. Press edges of dough together. Fold edges under, and flute. Cut 4 (1-inch) slits into top of pastry using a sharp knife. Brush top and edges of pie with egg white; sprinkle with 1 tablespoon sugar.
Place pie on a baking sheet; bake at 450° for 15 minutes. Reduce oven temperature to 350° (do not remove pie from oven), and bake an additional 40 minutes or until golden. Cool on a wire rack.
Yield: 10 servings (serving size: 1 wedge)
CALORIES 293(29% from fat); FAT 9.6g (sat 2.4g,mono 4g,poly 2.5g); PROTEIN 3.3g; CHOLESTEROL 0.0mg; CALCIUM 10mg; SODIUM 153mg; FIBER 2.5g; IRON 1.4mg; CARBOHYDRATE 50.1g
Cooking Light, JULY 2002
Caramel-Apple Crumb Pie
In this variation on the classic apple pie, caramel syrup is drizzled over the apples then topped with a crunchy streusel.
**For ease of preparation, use frozen pie crusts instead of making a crust. Follow package directions. The Nutritional numbers given will change by doing so.
CRUST:
1 cup all-purpose flour
1/8 teaspoon salt
2 tablespoons chilled butter or stick margarine, cut into small pieces
2 tablespoons vegetable shortening
3 tablespoons plus 1/2 teaspoon ice water
1 teaspoon cider vinegar
Butter-flavored cooking spray
FILLING:
1 tablespoon butter or stick margarine
1/2 cup packed brown sugar
3/4 teaspoon ground cinnamon
9 cups sliced peeled Granny Smith apple (about 2 3/4 pounds)
3 tablespoons all-purpose flour
2 teaspoons lemon juice
TOPPING:
1/4 cup all-purpose flour
1/4 cup packed brown sugar
2 tablespoons chilled butter or stick margarine, cut into small pieces
1/4 cup fat-free caramel sundae syrup
Preheat oven to 375°.
To prepare crust, lightly spoon 1 cup flour into a dry measuring cup; level with a knife. Combine 1 cup flour and salt in a bowl; cut in 2 tablespoons butter and shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle surface with ice water, 1 tablespoon at a time; add vinegar. Toss with a fork until moist and crumbly (do not form a ball).
Press mixture gently into a 4-inch circle on heavy-duty plastic wrap; cover with additional plastic wrap. Roll dough, still covered, to a 12-inch circle. Freeze 10 minutes or until plastic wrap can be easily removed.
Remove 1 sheet of plastic wrap; fit dough into a 9-inch pie plate coated with cooking spray. Remove top sheet of plastic wrap. Fold edges under; flute. Line bottom of dough with a piece of foil; arrange pie weights (or dried beans) on foil. Bake at 375° for 15 minutes or until the edge is lightly browned. Remove pie weights and foil; cool on a wire rack.
To prepare filling, melt 1 tablespoon butter in a large nonstick skillet over medium-high heat. Combine 1/2 cup brown sugar and cinnamon. Add sugar mixture and apples to skillet; cook 5 minutes, stirring occasionally. Remove from heat; stir in 3 tablespoons flour and lemon juice. Spoon into prepared crust.
To prepare topping, lightly spoon 1/4 cup flour into a dry measuring cup; level with a knife. Combine flour and 1/4 cup brown sugar in a bowl; cut in 2 tablespoons butter with a pastry blender or 2 knives until mixture resembles coarse meal.
Drizzle syrup over apple mixture; sprinkle topping over syrup. Bake at 375° for 30 minutes or until apples are tender. Cool on a wire rack.
Yield: 10 servings (serving size: 1 wedge)
CALORIES 277(27% from fat); FAT 8.4g (sat 4.2g,mono 2.4g,poly 1g); PROTEIN 2.1g; CHOLESTEROL 16mg; CALCIUM 33mg; SODIUM 109mg; FIBER 2.4g; IRON 1.3mg; CARBOHYDRATE 50.1g
Cooking Light, NOVEMBER 1999
Last edited:
J
jenscats5
Guest
Miss24k said:Damn Jens!!! Just in time for my T-day
How come? What'chu up to now girlie??
And Buns - if you want anything else, lemme know!!
