 Corned Beef & Cabbage.... following tradition with a reduced calorie twist.
Yield: 8 servings (serving size: 3 ounces beef, about 1 1/2 cups cabbage, and about 1 1/3 cups potatoes)
Ingredients
- 1 (4-pound) cured corned beef brisket, trimmed
- 16 cups water
- 2 cups chopped onion
- 1 cup† chopped celery
- 1 cup† hopped carrot
- 1 1/2 teaspoons pickling spice
- 3 garlic cloves, peeled
- Cooking spray
- 1 tablespoon caraway seeds
- 1 (2 1/2-pound) head green cabbage, cored and cut into 1-inch strips
- 4 pounds small red potatoes, quartered
- 2 tablespoons chopped fresh parsley
- 2 teaspoons butter
- 2 teaspoons grated lemon rind
- 2 teaspoons fresh lemon juice
- 1/8 teaspoon black pepper
- 1/2 cup dry breadcrumbs
- 1 (5-ounce) jar prepared horseradish, drained and squeezed dry
- 3 tablespoons Dijon mustard
- Preparation
- Place brisket in a large stockpot; add water and next 5 ingredients (water through garlic). Bring to a boil. Cover, reduce heat, and simmer 3 hours.
- Remove brisket from pot.
- Place brisket on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan.
- Strain cooking liquid through a colander into 2 large bowls; discard solids.
- Return liquid to pot. Add caraway seeds and cabbage; bring to a boil. Reduce heat; simmer 20 minutes. Drain.
- While cabbage is cooking, place potatoes in a large Dutch oven. Cover with water. Bring to a boil; cook 20 minutes or until tender.
- Drain. Return potatoes to pan.
- Stir in parsley, butter, rind, juice, and pepper; toss to coat.
- Preheat broiler.
- Combine breadcrumbs and horseradish. Spread mustard over one side of brisket. Press breadcrumb mixture onto mustard.
- Broil 3 minutes or until lightly browned.
- Serve brisket with cabbage and potatoes
- Nutritional Information
- Calories:
- 321 (41% from fat)
- Fat:
- 14.5g (sat 4.6g,mono 6.5g,poly 0.8g)
- Protein:
- 22.8g
- Carbohydrate:
- 27.6g
- Fiber:
- 10g
- Cholesterol:
- 86mg
- Iron:
- 4.3mg
- Sodium:
- 927mg
- Calcium:
- 11mg
- David Bonom, Cooking Light, MARCH 2003
It's time to bring out the crock pot! It's time to bring out the crock pot!It's time to bring out the crock pot
Winter months are the best time to take advantage of that crock pot that has occupied the back corner of your kitchen cabinet. They are just about fool proof & can be used for everything from a pot of beans to cinnamon oatmeal. Almost any recipe can be adapted to crock pot cookery. One of my favorite recipe books is Fix It and Forget It Lightly, Phyllis Pellman Good. Here are a few recipe favorites from my book.
 Lighter Broccoli Soup from Cooking Light.
2 cups chopped onion
1 cup pre-sliced mushrooms
1 garlic clove, minced
3 tablespoons butter
1.1 ounces all-purpose flour (about 1/4 cup)
4 cups 1% low-fat milk
1 (14-ounce) can fat-free, less-sodium chicken broth
4 ounces uncooked vermicelli, broken into 2-inch pieces
2 cups (8 ounces) shredded light processed cheese (such as Velveeta Light)
4 cups (1-inch) cubed cooked chicken breast
3 cups small broccoli florets (8 ounces)
1 cup half-and-half
1 teaspoon freshly ground black pepper
3/4 teaspoon salt
Preparation
1. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, mushrooms, and garlic to pan; sauté 5 minutes or until liquid evaporates, stirring occasionally. Reduce heat to medium; add butter to mushroom mixture, stirring until butter melts. Sprinkle mushroom mixture with flour; cook 2 minutes, stirring occasionally. Gradually add milk and broth, stirring constantly with a whisk; bring to a boil. Reduce heat to medium-low; cook 10 minutes or until slightly thick, stirring constantly. Add pasta to pan; cook 10 minutes. Add cheese to pan, and stir until cheese melts. Add chicken and remaining ingredients to pan; cook 5 minutes or until broccoli is tender and soup is thoroughly heated.
Nutritional Information
Calories: 317, Fat: 12.3 g. Fiber: 1.9 g. Carbs: 23
Celebrating National Nutrition Month, try this healthy chicken recipe. It's colorful, adding many micronutrients to your diet. Below is the chicken taco recipe too, a crowd pleaser
Miso Chicken
SELF | May 2007
by Shawn EdelmanRuby Foo Executive chef Shawn Edelman of Ruby Foo's in New York City dresses up ho-hum chicken breasts with a blend of ginger and spicy miso paste. Yield: Makes 4 servings † Chicken 4 boneless, skinless chicken breasts (about 4 oz each) 1 teaspoon canola oil
Marinade 2 tablespoons miso paste (preferably Kochujang) 1 1/2 teaspoons light sesame oil 1 1/2 teaspoons chopped ginger 1 1/2 teaspoons chopped garlic 1/4 teaspoon red pepper flakes † Place chicken in a shallow dish. Combine marinade ingredients with 1 tablespoon water; pour over meat. Chill, covered, 1 to 2 hours. Remove chicken from marinade; drain excess. Heat canola oil in
a large skillet over medium-high heat. Cook chicken until no longer pink in the center, about 4 minutes per side. Serve with Roasted Corn and Edamam |
March is a great time to try these succulent tacos made with chicken thighs. They can be served with a tomatillo or a pico de gallo salsa. Now that spring is almost here, outdoor grilling is a great way to enjoy the warmer weather & get the family together for a "taco" barbeque!
 Chicken TacosCooking Light, March 2009
Ingredients
- 1 teaspoon chili powder
- 1/2 teaspoon salt
- 1/2 teaspoon ground cumin
- 1/2 teaspoon freshly ground black pepper
- 1 pound skinless, boneless chicken thighs
- Cooking spray
- 12 (6-inch) white corn tortillas
- 1 1/2 cups thinly sliced green cabbage
- 1/4 cup (1 ounce) shredded reduced-fat Monterey Jack cheese (such as Tillamook)
- Low-fat sour cream (optional)
- Preparation
- Prepare grill.
- Combine first 4 ingredients in a small bowl; rub spice mixture over chicken.
- Place chicken on grill rack coated with cooking spray; grill 10 minutes on each side or until done. Let stand 5 minutes; chop.
- Heat tortillas according to package directions. Divide chicken evenly among tortillas; top each tortilla with 2 tablespoons cabbage and 1 teaspoon cheese. Serve with sour cream, if desired.
- Yield
- 4 servings (serving size: 3 tacos)
- Nutritional Information
- Calories:
- 329 (34% from fat)
- Fat:
- 12.5g (sat 3.5g,mono 3.5g,poly 2.9g)
- Protein:
- 27.4g
- Carbohydrate:
- 29.4g
- Fiber:
- 3.9g
- Cholesterol:
- 86mg
- Iron:
- 1.5mg
- Sodium:
- 466mg
- Calcium:
- 109mg
Cooking Light, March 2009
 Happy Valentine's Day! February is Healthy Heart Month. Treat your valentine with this quick & easy breakfast. It is a make ahead dish that will dazzle your taste buds as well as all of your loved ones!
From the May, 2006 issue of Cooking Light , this recipe can easily be doubled or trippled. You can serve it hot or cold, and you can use any combination of dried fruits & nuts. Substituting regular milk for powedered milk is ok, just be sure to leave out the water. This recipe is a crowd pleaser for sure. Be brave! Try it!
Recipe:
1 1/4 cups water
1/2 c. nonfat dry milk
1/2 c. uncookedcouscous
1/4 c. dried cranberries
1/4 c. raisins
1/4 c. chopped walnuts, toasted
2 Tablespoons brown sugar
1/2 tsp. ground cinnamon
1/8 tsp. salt
Bring water to a boil in a small saucepan; stir in milk and remaining igredients.
Remove from heat. Cover; let stand 10 minutes. (mixture thickens as it cools)
Fluff with a fork & Serve.
 Try this Spicy Hot Potato Soup. It's a great way to warm up during the month of January. This recipe features low fat cheese, and fat free chicken
broth. For those of you who made eating healthy a new years resolution, this recipe is a good way to stay in the healthy mode. Makes 10 servings
Prep Time: 20 min
Cook Time: 60 min
Ingredients
- 2 bacon slices
- 1 cup chopped carrots
- 1 cup chopped poblano chiles
- 1 cup chopped onion
- 2 tablespoons minced seeded jalapeno pepper
- 1/2 teaspoon cumin
- 3 minced garlic cloves
- 2 16-ounce cans fat free chicken broth
- 5 cups diced peeled baking potatoes
- 1/2 teaspoon salt
- 1/3 cup flour
- 2 1/2 cups skim milk
- 5 ounces Cabot 50% Light Jalapeno Cheddar cheese
- 2 ounces Cabot 50% Light Cheddar cheese
- 2/3 cup onion
- Cook bacon until crisp. Remove bacon from pan leaving 1 tablespoon drippings in pan. Crumble bacon, set aside.Add carrots and next 5 ingredients to drippings. SautÈ until golden brown. Stir in broth and add potato and salt. Bring to a boil. Cover, reduce heat and simmer 25 minutes or until potato is tender. Combine flour and milk in a small bowl stirring with a whisk. Add to pan slowly. Cook over medium heat until thick, about 12-15 minutes. Remove from heat. Add reduced fat and Jalapeno Cheddar cheese, stirring until melted.Serve in bowls topped with green onions and crumbled bacon.
- Recipe created by Cabot Creamery
- Nutritional Facts per serving for individual food recipe:
- Calories: 171
- Fat: 3 g
- Saturated Fat: 2 g
- Cholesterol: 8 mg
- Sodium: 705 mg
- Calcium: 20% Daily Value
- Protein: 8 g
- Carbohydrates: 27 g
 Cheesy Chicken Crunchers. Just the right lunch or snack for kids, and they can help! Try 'em!Makes6servings
Prep Time:30min
Cook Time:25min
Ingredients
- 1 cup all-purpose flour
- salt
- pepper
- 4 egg whites
- 1/2 cup 2% reduced fat milk
- 1 1/2 cups cornflakes
- 1 cup (4 oz.) reduced fat, shredded Cheddar cheese
- 6 chicken breast filets; cut into strips
- non-stick cooking spray
- Preheat oven to 375 degrees Fahrenheit. Set up three bowls with the following: 1) flour mixed with a pinch of salt and pepper; 2) an egg-wash; made by beating the eggs and milk together; 3) cornflakes mixed with cheese.Coat a 13 x 9-inch baking pan with non-stick cooking spray. Dip chicken pieces in flour, then into the egg-wash, then roll in the cheesy-flakes mixture, coating the entire piece of chicken and place on the baking pan. Discard any unused cornflake mixture after coating chicken. Bake for 25 minutes, turning halfway through to ensure even browning. Serve with ketchup or BBQ sauce if desired.
- Recipe created by Chef Jon Ashton of Orlando, Florida
- Nutritional Facts per serving for individual food recipe:
- Calories: 320
- Total Fat: 8 g
- Saturated Fat: 4 g
- Cholesterol: 90 mg
- Sodium: 320 mg
- Calcium: 20% Daily Value
- Protein: 37g
- Carbohydrates: 24 g
- Dietary Fiber: 1 g
 Try "Brining" Your Holiday Turkey.One way to prepare a turkey for roasting is to "brine" it. It helps to maintain moisture as well as improving texture & flavor.
Brining
The verb "brine" means to treat with or steep in brine. Brine is a strong solution of water and salt. A sweetener such as sugar, molasses, honey, or corn syrup may be added to the solution for flavor and to improve browning.
The salt has two effects on poultry, reports Dr. Alan Sams, a professor of poultry science at Texas A & M University. "It dissolves protein in muscle, and the salt and protein reduce moisture loss during cooking. This makes the meat juicer, more tender, and improves the flavor. The low levels of salt enhance the other natural flavors of poultry."
Brining. To prepare a brine solution for poultry, add æ cup salt to 1 gallon of water, or 3 tablespoons of salt per quart of water. For best flavor, use sodium chlorideñtable salt. Add sweetener if desired. Place brining solution in food-grade plastic, stainless steel, or glass containers. Totally submerge poultry in solution and store covered in the refrigerator. For best results, refrigerate at least overnight. Poultry may be left in the refrigerator up to 2 days after thawed or purchased fresh. Remove poultry from brine. Discard brine after use. If stuffing poultry, brine the poultry first. Cook immediately after stuffing.
Voila... a Succulent, Beautifully Browned Turkey
Pears
Try tis delicious recipe. It's a great way to take advantage of a seasonal fall fruit.
Balsamic Glazed Pear and Goat Cheese Crostini 2 USA pears 3 tablespoons Balsamic vinegar 1 tablespoon Butter 1 teaspoon Honey 24 Baguette rounds, toasted 1/2 cup Goat cheese, spreadable 1/2 cup Almonds, slivered, toasted* Black pepper, ground, if desired
|
|
Directions Slice pears stem side up into 12 quarter-inch width vertical planks. Cut large slices in half lengthwise for a total of 48 slices. Heat vinegar, butter and honey in large frying pan over medium heat for 2 to 3 minutes, stirring constantly, until reduced by half, about 2 tablespoons. Add pear slices and continue cooking for 1 minute turning once. Place 2 pear slices
on each baguette round and top with 1 teaspoon goat cheese. Sprinkle almonds over cheese and garnish with fresh pepper, if desired. *To toast almonds, place in heavy frying pan and toast over medium heat, stirring constantly, for 1 to 2 minutes or until tan with toasted aroma. † |
Nutritional Information Nutritional Analysis per Serving (1 piece): Calories 80 (34% Calories from Fat), 3g Protein, 11g Carbohydrate, 1g Fiber, 3g Fat, 1g Sat. Fat, 0g Trans Fat, 5mg Cholesterol, 115mg Sodium |
 Now Presenting...the Proud AsparagusFAQ's
How do I pick asparagus?
Look for firm, fresh, spears with closed, compact tips and uniform diameter, so that all spears will cook in the same amount of time. Larger diameter spears are more tender!
Can asparagus be eaten raw?
Although most people prefer asparagus cooked in some way, it is perfectly safe to eat asparagus raw. Just rinse it well with warm water to remove any sand and serve cold with a dip.
How long do I boil asparagus?
Trim stem ends slightly and cook fresh asparagus for 5-8 minutes in boiling water for a crisp and tender result.
How long should asparagus be stir fried?
Cut spears diagonally in 1/2 inch pieces,leaving tips whole. Stir-fry pieces in butter or hot oil, in a skillet or wok at medium high heat. Stir constantly until tender-crisp, usually about 3-5 minutes.
How about microwaving?
Fresh Microwave fresh asparagus by placing one pound in a microwaveable baking dish or serving bowl. If cooking whole spears, arrange with tips in the center. Add about 1/ cup water & cover lightly. Microwave at 100% power for 4-7 minutes for spears, 3-5 minutes for cuts and tips. Stir or turn halfway through the cooking time.
How should I store fresh asparagus?
Keep fresh asparagus clean, cold and covered. Trim the stem ends about 1/4 inch and wash in warm water several times. Pat try and place in a moisture-proof wrap. For best quality, use within 2-3 days. To maintain freshness, wrap a wet towl around the stems or stand upright in 2 inches of cold water.
Recipes
Roasted Asparagus
Basic directions:
Wash & trim frsh asparagus spears. Spread spears on a large rimmed baking sheet.
Drizzle spears with olive oil & roll them around to coat lightly.
Roast medium-thick spears in a preheated 450 degree oven about 15 minutes; thin ones about 10 minutes.
Occasionally shake pan to roll the asparagus over for even browning.
Test with a fork for doneness. Spears should be tender throughout & lightly browned, but not charred.
Variations:
Add 2-3 cloves of chopped garlic to the spears before roasting.
Drizzle with balsamic vinegar or lemon juice after roasting
The cooked asparagus goes well with pasta, rice salads & on vegetable pizzas.
Italian Beef Wrap
2 Tbs. mayonnaise (reduced fat may be used)
Ingredients for one serving
1/4 tsp. dried Italian seasoning
1 large (10-11 inch) flour tortilla
1 leaf romaine lettuce
2 thin slices mozzarella, cheddar or provolone cheese ( low fat best)
2 thin slices of thin deli roast beef
2 large pieces of prepared roasted red pepper w3ell drained
4 large asparagus spears (cooked)
Directions
Combine mayonnaise & Italian dressing.
Spread over one side of the flour tortilla. Layver lettuce, cheese & roast beef. Place red pepper pieces near center of roast beef. Top with asparagus.
Roll up tortilla.
Cut in half diabonally to serve.
Chicken & Vegetable Stir-fry
Sauce:
1/2 tsp. low sodium chicken broth
1/4 c. lemon juice
3 T. low sodium soy sauce
2 T. granulated sugar
1 1/2 T. cornstarch
1 T. dark sesame oil
1/8- 1/4 tsp. ground red pepper.
Chicken & Vegetables
2 T. vegetable oil
1 1/4 lbs. boneless skinless chicken breasts, cut into thin strips
1 large clove garlic, minced
1 1/2 cups cut up fresh or frozen asparagus
1/2 c. shredded carrots
1/2 c. sliced green onions
1/2 c. sliced fresh mushrooms
1/2 c. sliced canned water chestnuts
Hot Cooked brown rice (optional)
For the sauce: combine all sauce ingredients in a small bowl & set aside.
For the chicken & vegetables, heat the oil in a large wok or skillet. Cook & stir chicken & grlic over medium heat 8-10 minutes or until chicken is no longer pink. Remove chicken & garlic from pan, but keep warm.
Add asparagus, carrots, green onions, mushrooms &water chestnuts to the pan. Cook & stir 5-7 minutes or until vegetables are crisp-tender.
Return chicken and garlic to pan. Add sauce. Cook & stir over medium heat until sauce reaches a boil & has thickened. Serve over hot rice. if desired.
Makes 4-6 servings.
 Roasted asparagus on fontina cheese & mushroom pizza!
 Try making sushi with asparagus, it's delicious!
 Roasted asparagus with chipotle salsa! Yum
 Grilled asparagus: spray with olive oil cooking spray. Cook about 3-6 minutes. Double yum!
Potato Crab Cakes
Makes: 48 Servings
Ingredients
3 lb. 3 oz. (2-1/4 qt.) dehydrated potato granules~ |
1 qt boiling water~ |
1 qt milk, hot~ |
2 lb. (2 qt.) red onion, chopped~ |
1 lb. (1 qt.) sweet red pepper, diced~ |
1 lb. (1 qt.) celery, diced~ |
1/2 cup garlic puree~ |
1 cup fresh basil, chopped~ |
1/4 cup fresh parsley, chopped~ |
1 Tbsp. salt ~ |
1/2 tsp. ground pepper~ |
1 lb. 8 oz. (1-1/2 qt.) cheddar cheese, shredded~ |
2 lb. (1-1/2 qt.) crab meat, chopped ~ |
1 tsp. bottled hot pepper sauce~ |
Vegetable oil as needed~ |
Instructions
1. Whip potato granules into boiling water and hot milk in mixer bowl until fluffy.
2. Combine all ingredients except oil; mix well.
3. Form into 3-ounce patties.
4. Pan-fry both sides of 2 patties in oiled non-stick pan until golden.
Nutritional Analysis (Per Serving)
Calories~ |
~246 |
Protein~ |
~11.1 g |
Fat~ |
~6.7 g |
Calories from fat~ |
~24% |
Carbohydrates~ |
~36.2 g |
Cholesterol~ |
~28 mg |
Fiber~ |
~3.6 g |
Sodium~ |
~335 mg |
 Buying groceries for Superbowl Sunday? Try this rendition of the Artichoke Dip... It's awesome!
Baked Spinach Artichoke Yogurt Dip Makes 8 servings Prep Time: 10 min Cook Time: 20 minutes
Ingredients
• 1 (14-ounce) can artichoke hearts, drained and chopped
• 1 (10-ounce) package frozen chopped spinach, thawed and drained •
1 (8-ounce) container low-fat plain yogurt
• 1 cup shredded part-skim, low-moisture Mozzarella cheese
• 1/4 cup chopped green onion
• 1 garlic clove, minced
• 2 tablespoons chopped red pepper
Combine all ingredients except red pepper and mix well. Pour mixture into 1-quart casserole dish or 9-inch pie plate. Bake at 350 degrees Fahrenheit for 20-25 minutes or until heated through and sprinkle with red peppers. Serve with toasted bread or whole grain crackers.
Recipe created by 3-A-Day of Dairy
Nutritional Facts per serving for individual food recipe:
Calories: 80
Total Fat: 3 g
Saturated Fat: 2 g
Cholesterol: 10 mg
Sodium: 220 mg
Calcium: 20% Daily Value
Protein: 8 g
Carbohydrates: 7 g
Dietary Fiber: 1 g
 Purple Cow Slushy Here's a fun & easy recipe from Cooking up fun for Kids with Diabetes. Your kids can make this treat as a snack or dessert!
Ingredients:
1 8-oz. carton of fat-free artificially-sweetened vanilla yogurt.
1/2 cup fat-free milk.
1 cup frozen unsweetened blueberries, partially thawed.
1 1/2 cups of ice cubes.
Directions:
Combine yogurt, milk & 1/2 the blueberries in a blender. Cover tightly and blend.
Turn off blender, remove lid, and add remaining blueberries.
Cover again & blend until smooth (there may be a few pieces of blueberry skin left)
Add ice cubes, cover tightly, and blend until slushy.
Pour into glasses & serve right away.
Nutrition information:
Serving size: 2/3 cup
Calories 61 Total Carbohydrate 12 grams
Total Fat 0 grams/saturated fat 0g.
Cholesterol 2 mg. Dietary fiber 1 gram
Sodium 46 mg. sugars 2 g. Protein 3 g.
 Chicken Scallopini: It's Quick, Easy, & only 206 Calories per serving.Pounding the chicken breast halves to thin "scallops" cuts the cooking time in half but leaves the chicken moist and tender.
Ingredients
4 (6-ounce) skinless, boneless chicken breast halves
2 teaspoons~fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
1/3 cup Italian-seasoned breadcrumbs
Cooking spray
1/2 cup fat-free, less-sodium chicken broth
1/4 cup dry white wine
4 teaspoons capers
1 tablespoon butter Preparation
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin.
Brush chicken with juice, and sprinkle with salt and pepper.
Dredge chicken in breadcrumbs.
Heat a large nonstick skillet coated with cooking spray over medium-high heat.
Add chicken to pan; cook 3 minutes on each side or until chicken is done.
Remove from pan; keep warm.
Add broth and wine to pan, and cook 30 seconds, stirring constantly.
Remove from heat.
Stir in capers and butter.
Yield: 4 servings (serving size: 1 chicken breast half and 1 tablespoon sauce)
Nutritional Information
CALORIES 206(20% from fat); FAT 4.6g (sat 2.2g,mono 1.3g,poly 0.5g); PROTEIN 29.2g; CHOLESTEROL 76mg; CALCIUM 27mg; SODIUM 657mg; FIBER 0.6g; IRON 1.6mg; CARBOHYDRATE 7.7gm
Reprinted from Cooking Light, April, 2003
  LOX I have been making this recipe for years. It's always a hit! Serve some of the traditional foods for your Holiday dinners, but be brave & try something new too! This will heighten your taste buds without filling you up!
LOX AND MELON WITH CHIVES AND LEMON
1/2 small to medium honeydew melon, peeled, seeded, sliced
4 ounces thinly sliced lox
3 tablespoons chopped fresh chives
8 thin lemon wedges
Divide melon slices among plates. Top with lox. Sprinkle chives over. Season to taste with pepper. Place 2 lemon wedges on each plate and serve.
Bon Appétit
March 1997
Nutritional information: 4 servings, calories:56, Total Carbohydrates: 15g, total fat: 1g , saturated fat: 0 , dietary fiber: 1.0, cholesterol: 0mg, sodium:576 mg, protein: 5 g.
This delicious recipe is perfect for a lower carbohydrate dessert without sacrificing taste.
Fruit Orchard Pot Pies
Nutrition Information : 8 servings amount per serving: 1-pie=1 serving
Calories: 159 Total Carbohydrates 33g
total Fat 3 g./saturated fat 1 g Dietary fiber 2 g
Cholesterol 0 mg sugars 19 g
Sodium 231 mg protien 2 g
Filling:
2 T. light brown sugar
1 T. all purpose flour
1/4 tsp. ground nutmeg
2 medium ripe but firm pears, peeled & chopped
2 medium Granny Smith apples, peeled & chopped
1/4 c. dried cherries
8 T. unsweetened apple juice, divided use
Topping
3/4 c. all purpose flour
2 T. granulated sugar
2 T. granular no-calorie sweetner
1 t. baking powder
1/2 t. baking soda
1/4 t. salt
2 T. 67% vegetable oil butter flavored spread, chilled
1/4 c. low-fat buttermilk
Filling:
Preheat oven to 350 degrees. Coat 8 (1-cup) custard cups or ovenproof bowls with cooking spray & set aside
Combine brown sugar, flour, and nutmeg in a large bowl & stir to mix well. Add pear, apples & cherries, then toss to coat. Spoon 1/2 cup of fruit mixture into each of the prepared custard cups. Drizzle each one with one T. of the apple juice.
Topping:
Combine flour, sugar, no-calorie sweetner, baking powder, baking soda & salt in a large bowl. Add the butter flavored spread and blend into dry ingredients using a pastry blender or your fingertips until the spread is uniformly incorporated. Add the buttermilk and stir just until moistened. Drop the battter evenly onto the fruit mixture. Place the custard cups on a baking sheet and bake for 25 to 30 minutes or until the topping is well browned and the fruit is tender. Serve warm.
Enjoy!
Banana in a Blanket: Great for kids and parents on the go!
Preparation time: 5 minutes
1 (6 inch) whole wheat tortilla
1 tablespoon reduced-fat smooth peanut butter
1 medium banana
1 teaspoon maple syrup or honey
1 tablespoon crunchy, nutty nugget cereal
Instructions: Lay tortilla on a plate. Spread peanut butter evenly on the tortilla. Sprinkle cereal over peanut butter.
Peel and place banana on the tortilla and roll the tortilla. Drizzle maple syrup or honey on top.
Optional: garnish with more cereal on top.
Serves: 1
Cup of Fruit per Serving
Fruit and/or Veggie Color(s): White
Nutrition Information per serving: calories: 303, total fat: 6.4g, saturated fat: 1.2g, % calories from fat: 17%, % calories from saturated fat: 3%, protein: 9g, carbohydrates: 63g, cholesterol: 0mg, dietary fiber: 7g, sodium: 306mg
Each serving provides: An excellent source of fiber, and a good source of vitamin C, folate, magnesium and potassium.
Recipe was developed for Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Butternut Squash Soup
Ingredients
1 Tbs. Olive Oil
2 cups chopped onion
1/2 tsp. ground cumin
2 garlic cloves, sliced
4 cups cubed peeled butternut squash
1 1/2 cups one-third less sodium chicken broth
1 cup dark beer 1 tsp. salt
1/4 cup plain non fat yogurt
Preparation
Heat oil in a large saucepan over medium heat. Add chopped onion, cumin, and garlic. Saute for 6 minutes or until tender. Add squash cubes, and cook 2 minutes, stirring frequently. Add broth, beer, and salt; bring to a boil. Cover squash mixture, reduce heat, and simmer 30 minutes or until squash is tender.
Place squash mixture in a blender, and process until smooth. Return squash mixture to pan, and cook until thoroughly heated. Ladle soup into individual bowls, and top with yogurt.
Yield
4 servings (serving size: 1 cup soup and 1 tablespoon yogurt)
Nutritional Information
CALORIES 145(22% from fat); FAT 3.7g (sat 0.5g,mono 2.6g,poly 0.4g); PROTEIN 3.5g; CHOLESTEROL 0.0mg; CALCIUM 124mg; SODIUM 609mg; FIBER 3.4g; IRON 1.2mg; CARBOHYDRATE 27.5g‚Ä®
Jay Harlow , Cooking Light, MARCH 1996
| 
