Old-Fashioned Blueberry Crisp
Use whatever fresh or frozen fruit you have on hand to make this old-fashioned crumble. Typical crumble topping has as much as a half cup of butter—ours has just a bit of canola oil and, for richness, chopped almonds, which are full of healthy monounsaturated fats.
Yield: 4 servings
Total Time: 40
Prep Time: 10
- 2 1/2 cups fresh or frozen fruit, such as blueberries, peaches, plums
- 1 tablespoon granulated sugar
- 3 tablespoons whole-wheat or all-purpose flour, divided
- 1 tablespoon orange juice
- 1/2 cup rolled oats
- 1/4 cup chopped almonds, or pecans
- 3 tablespoons brown sugar
- 1/4 teaspoon ground cinnamon
- 2 tablespoons canola oil
- Preheat oven to 400°F.
- Combine fruit with granulated sugar, 1 tablespoon flour and orange juice. Divide among four 6-ounce ovenproof ramekins. Combine oats, nuts, brown sugar, the remaining 2 tablespoons flour and cinnamon. Drizzle with oil and stir to combine. Sprinkle over the fruit mixture. Place the ramekins on a baking sheet.
- Bake until the fruit is bubbling and the topping is golden, 20 to 25 minutes. Let stand for at least 10 minutes before serving.
Per serving: 232 calories; 10 g fat (1 g sat, 6 g mono ); 0 mg cholesterol; 36 g carbohydrates; 3 g protein; 4 g fiber; 1 mg sodium; 154 mg potassium.
Carbohydrate Servings: 2
Exchanges:1 fruit, 1 other carbohydrate, 2 fat
Wilted Spinach Salad with Chicken and Honey Mustard Dressing
WebMD Recipe from Foodily.com
A wilted spinach salad, simple and nourishing, offers an excellent way to incorporate fresh greens onto your supper table. Heating the spinach very slightly, as this recipe requires, also helps to mitigate the effects of oxalic acid – an anti-nutrient naturally found in spinach and other greens.
4 slices bacon
¼ cup prepared honey mustard dressing*
4 cups fresh baby spinach
1 small red onion, sliced into rounds
1 small apple, sliced thin
1 cup cooked chicken, chopped into bit-sized pieces
Honey Mustard Dressing:
¼ cup raw honey
2 tablespoons Dijon-style mustard
2 tablespoons unrefined extra virgin olive oil
2 tablespoons raw cider vinegar.
Fry four slices bacon over medium heat until crispy. Remove bacon from the pan, turn off the heat and gently stir ¼ cup honey mustard dressing into the rendered bacon grease. Set aside to cool slightly.
Toss remaining ingredients together, garnish with fried bacon and dress with the mixture of bacon grease and honey mustard dressing.
Prepare the honey mustard dressing by whisking together raw honey, Dijon-style mustard, unrefined extra virgin olive oil and raw cider vinegar. You can always substitute this dressing with a prepared dressing of your choice.
Total Servings: 4
Nutritional Information Per Serving
Saturated Fat: 2.0g
Berry Yogurt Frozen Pie
Journal as: 1 portion “medium dessert”
Graham cracker crust:
1 1/2 cups finely ground low-fat (or regular) graham crackers
2 tablespoons white sugar
3 tablespoons honey
3 tablespoons whipped butter or less-fat margarine (with 8 grams fat per tablespoon), melted
1 1/2 tablespoons fat-free half-and-half or low-fat milk
1/2 teaspoon ground cinnamon (optional)
2 8-ounce or 3 6-ounce containers of berry-flavored low-fat yogurt
3 to 3 1/2 cups light whipped topping (like Cool Whip Lite)
1 1/2 cups finely chopped strawberries, or unchopped raspberries or blackberries
10 whole strawberries, or 10 tablespoons of other berries for garnish (optional)
- Mix graham cracker crumbs, sugar, honey, melted butter, and cinnamon (if desired) until well blended. Press mixture into 9-inch pie plate; set aside.
- Mix yogurt, by hand, with the light whipped topping in a large mixing bowl. Gently stir in the berries by hand.
- Spoon the yogurt mixture into the graham cracker crust. Freeze until firm (overnight, or at least 4 hours).
- Remove from the freezer and top each serving with a fresh strawberry (or small spoonful of berries) if desired.
Yield: 10 servings
Per serving: 225 calories, 3.5 g protein, 39 g carbohydrate, 7 g fat, 4.6 g saturated fat, 8 mg cholesterol, 1.5 g fiber, 159 mg sodium. Calories from fat: 28%.
Journal as: 1 pancake/waffle OR 1 small muffin OR 1 serving of low-fat crackers
2 tablespoons canola oil
2 tablespoons fat free sour cream
1/2 cup plus 2 tablespoons low-fat milk
1 large egg
1 cup unbleached white flour
3/4 cup whole wheat flour
1/2 teaspoons salt
2 teaspoons baking powder
1/3 cup white sugar
2 tablespoons Splenda
1 1/4 cup chopped strawberries (or substitute any fresh berries, unchopped)
1 teaspoon vanilla extract
- Preheat oven to 375 degrees. Line a muffin pan with paper liners (you’ll need about 11 liners).
- Add oil, sour cream, milk, and egg to mixing bowl and beat until smooth; set aside.
- In a large bowl, add flours, salt, baking powder, sugar and Splenda; whisk to blend well. Add the chopped strawberries to the flour mixture and toss well to coat them with flour. Add the milk mixture to the flour mixture and stir to blend together well.
- Put 1/4 cup of the batter in each muffin cup. Bake until the tops bounce back when gently pressed (about 20 minutes). Cool muffins about 10 minutes.
Yield: 11 muffins
Per muffin: 136 calories, 4 g protein, 23 g carbohydrate, 3.4 g fat, 0.5 g saturated fat, 20 mg cholesterol
This recipe uses the prepared pie crusts found in the freezer section of your supermarket. You can find some alternative brands with more fiber and less saturated fat at stores like Whole Foods. Since prepared pie crusts are usually high in fat, we’re keeping the filling nice and light.
- 1/2 package (9-10 ounces) frozen, chopped spinach, thawed and drained
- 2 scallions or green onions (white and part of the green), chopped
- 3 ounces flavored feta cheese (such as roasted bell pepper & garlic), crumbled
- 1 cup shredded, reduced-fat sharp cheddar cheese
- Pepper to taste
- 1/2 teaspoon garlic powder (add more if desired)
- 9-inch unbaked deep-dish pie crust, partially thawed
- 2 large eggs (use higher omega-3 type, if available)
- 1/2 cup egg substitute
- 1 cup fat-free half-and-half (or substitute low-fat milk)
1. Preheat oven to 375 degrees. In a medium bowl, toss together spinach, green onions, feta, cheddar, pepper to taste, and garlic powder.
2. Spoon mixture evenly into the pie crust.
3. Add eggs, egg substitute, and fat-free half-and-half to large mixing bowl, and beat on medium speed until combined. Pour into the pie crust, letting the spinach mixture combine nicely with the egg mixture.
4. Bake until center of quiche is cooked throughout (about 50-55 minutes). Let stand 5 minutes before serving.
Per serving: 228 calories, 13 g protein, 15 g carbohydrate, 12 g fat (5 g saturated fat), 70 mg cholesterol, 2 g fiber, 388 mg sodium. Calories from fat: 50%.8 servings
- 4 cups low-sodium chicken broth
- 2 cups water
- 1/2 cup pearled barley
- 12 ounces boneless, skinless chicken breast halves
- 1 can (141/2 ounces) no-saltadded stewed tomatoes
- 1 large leek (white and tender portion of green), halved lengthwise, rinsed well, and cut into 1/2″ slices
- 1 large onion, chopped
- 2 large carrots, chopped
- 2 ribs celery, chopped
- 1/2 cup frozen corn kernels
- 6 tablespoons pesto
- Bring the broth and water to a boil in a large pot or Dutch oven over high heat. Add the barley and chicken, reduce the heat to low, cover, and cook for about 30 minutes or until the barley is tender, stirring several times. Remove the chicken to a cutting board. Shred when cool enough to handle. Set aside.
- Add the tomatoes (with juice), leek, onion, carrots, and celery and raise the heat to high. Reduce the heat to low when the mixture comes to a boil, cover, and simmer for 20 minutes or until the vegetables are tender.
- Add the corn and reserved chicken. Simmer, uncovered, for 5 minutes or until warmed through.
- Ladle into 6 bowls and top each with 1 tablespoon of the pesto.
10 3/4-ounce can condensed cream of chicken or celery soup
1/2 cup light mayonnaise
1/2 cup fat free sour cream
3 cups frozen green beans
3 cups diced, cooked chicken breast, without skin
1 medium sweet or yellow onion, chopped
8 ounce can water chestnuts, drained and chopped
4 ounce jar or can pimentos, drained (optional)
4 cups cooked brown rice (or cooked brown rice and wild rice blend)
1 cup shredded reduced fat sharp cheddar cheese
- Preheat oven to 350-degrees. Coat a 9 x 13-inch baking dish (or 3-quart casserole dish) with canola cooking spray.
- In large mixing bowl, combine condensed soup, light mayonnaise and fat free sour cream.
- Add remaining ingredients to the mixing bowl and combine with mayonnaise mixture. Spread into prepared baking dish and bake for 25 minutes or until bubbly.
Yield: makes 8 servings
Nutritional Information per serving: 354 calories, 25 g protein, 38.5 g carbohydrate, 11 g fat, 3 g saturated fat, 4 g monounsaturated fat, 3 g polyunsaturated fat, 62 mg cholesterol, 5 g fiber, 435 mg sodium. Calories from fat: 28 percent.
|Calories before & after||646||354|
|Saturated Fat (g)||9||3|
No-Bake Peanut Butter Power Bars Recipe
WebMD Recipe from the WebMD Weight Loss Clinic
- Canola cooking spray
- 1 tablespoon butter or canola margarine
- 1/3 cup reduced-fat smooth peanut butter
- 2 cups miniature marshmallows, lightly packed
- 1 cup low-fat granola
- 1 cup Rice Krispies cereal (or other puffed rice cereal)
- 1/3 cup ground golden flaxseed (golden flax works better in this recipe)
- Coat an 8×8-inch baking pan with canola cooking spray. Put the butter, peanut butter, and marshmallows into a medium-sized microwave safe bowl and microwave on high for 30 seconds, or until mixture is just melted. Stir to blend.
- Microwave again briefly if the mixture isn’t melted or smooth. Then stir in granola, puffed rice and flaxseed.
- Spread the mixture in the prepared pan, flattening it evenly with a sheet of waxed paper. Let it cool completely before cutting into 8 equal-sized bars.
An Easter Favorite
This is a favorite holiday side dish in many homes across the country. In this light version, we used Healthy Request cream of celery soup, reduced fat sharp cheddar cheese (and less of it), and fat free sour cream. It’s bubbly and golden brown on top and totally irresistible!
The original recipe contains 330 calories, 22 grams fat, 11 grams saturated fat, and 41 mg cholesterol per serving.
1 can (10 3/4 ounces) Healthy Request Cream of Celery soup, condensed
2 cups (8 ounces) reduced fat grated sharp cheddar cheese
1 cup fat free sour cream (light can also be used)
1 cup finely chopped onion
30 ounce (or 2 lb.) bag of frozen shredded hash brown potatoes, unthawed
1 ounce regular or reduced fat potato chips, crushed into coarse crumbs
- Preheat oven to 350-degrees. Coat a 13 x 9 x 2-inch baking dish with canola cooking spray.
- Combine first 4 ingredients in large bowl and stir to blend well; stir in the hashbrowns.
- Spread into prepared baking dish and bake about 1 hour. Sprinkle top of casserole evenly with potato chip crumbs and bake until golden brown and bubbly, about 5-10 minutes.
Makes 12 servings
PER SERVING: 186 calories, 8 g protein, 24.5 g carbohydrate, 6 g fat (3.3 g saturated fat, .3 g monounsaturated fat, .7 g polyunsaturated fat), 16 mg cholesterol, 2 g fiber, 392 mg sodium. Calories from fat: 29 percent.
Honey- Mustard Salmon with Roasted Asparagus
Photo: Mitch Mandel
- Preheat the oven to 400Â°F. Combine the butter and brown sugar in a bowl and microwave for 30 seconds, until the butter and sugar have melted together. Stir in the mustard, honey, and soy sauce.
- Heat the oil in an ovenproof skillet over high heat. Season the salmon with salt and pepper and add to the pan flesh-side down. Cook for 3 to 4 minutes until fully browned and flip. Brush with half of the glaze and place the pan in the oven until the salmon is firm and flaky (but before the white fat begins to form on the surface), about 5 minutes. Remove, brush the salmon with more of the honey mustard, and serve with the asparagus.
Nutritional Facts per serving
|SATURATED FAT||6.7 G|
|TOTAL SUGARS||11.4 G|
|DIETARY FIBER||3.9 G|