Butternut Squash, Acorn Squash and Sweet Potato Soup

Serves: 6

Preheat Oven 400^o

Estimated Calories per serving: 230

Fat grams: 2 grams

Ingredients:

1 medium butternut squash

2 sweet potatoes

1 acorn squash

1 onion, chopped

5 cups chicken stock

¼ teaspoon cayenne pepper

¼ teaspoon cardamom

¼ – ½ teaspoon nutmeg

Directions:

1. Spray a baking sheet lined with aluminum foil with cooking spray.  Cut butternut, acorn squash and potatoes in half and place on baking sheet cut side down on baking sheet.
2. Roast until they are soft (potatoes may have to come out earlier).  Set aside and let cool.
3. Heat a 5 – 6 quart pot on medium heat and spray with cooking spray.  Sauté onion until soft.  Add chicken stock and bring to boil.
4. Scoop out the insides of the butternut, acorn squash and potatoes and add to the pot.
5. Season with cayenne, cardamom and nutmeg and allow to simmer for about 10 – 15 minutes.
6. Using a handheld immersion blender (or standard blender in batches), puree the soup.
7. Serve hot with sour cream, if desired.

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Apple Glazed Brussel Sprouts

Serves 6

Preheat oven 425^o

Prep Time: 5 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 75                        Fat = .5 grams

Ingredients:

2 pounds Brussel sprouts – cleaned of outer leaves and cut in half

2 tablespoons apple jelly

2 tablespoons maple syrup

Directions:

1. Spray baking pan with cooking spray and set aside.  Cut off the bottoms of brussel sprouts and then cut in half.  Place on baking sheet, spray with cooking spray and season with salt.
2. Roast Brussels sprouts in the oven and set aside.
3. Remove Brussels sprouts from the oven and add to ham.
4. In a small bowl, combine apple jelly and maple syrup and microwave for about 30 seconds until apple jelly has melted.  Add to brussel sprouts and toss.

Roasted Brussels Sprouts with Smoked Ham

These poor vegetables get such a bad wrap and I think it’s because of the way they are usually prepared.  Even if you know you don’t like Brussels sprouts, try this recipe, it may just change your mind.  I served this for 5 people tonight and had no leftovers.

Enjoy your veggies!

Roasted Brussels Sprouts with Smoked Ham

Serves 6

Preheat oven 425^o

Prep Time: 5 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 93                        Fat = .5 grams                       Points: 2

Ingredients:

2 pounds Brussels sprouts – cleaned of outer leaves and cut in half

6 ounces smoked ham steak – diced

2 tablespoons apple jelly

2 tablespoons maple syrup

Directions:

1. Boil water in a large skillet and add brussel sprouts.  Boil for 1 minute, drain and spread onto a baking pan coated with cooking spray.
2. Roast Brussels sprouts in the oven for 25 – 30 minutes until browned.
3. While Brussels sprouts are roasting.  Heat skillet on medium heat and spray with cooking spray.  Add ham and sauté for 5 – 7 minutes until browned.  Remove from heat and place in serving bowl.
4. Remove Brussels sprouts from the oven and add to ham.
5. In a small bowl, combine apple jelly and maple syrup and microwave for about 30 seconds until apple jelly has melted.  Add to cooked ham and brussel sprouts and toss.

Roast Pork with Apple-Pear Sauce

Roast Pork with Apple-Pear Sauce

Serves 6

Preheat oven 325^o

Prep Time: 15 minutes

Cook Time: 30 – 40 minutes

Estimated values per serving:

Calories =  230                      Fat = 8 grams                          Points: 5

Roast Pork with Apple-Pear Sauce

Ingredients:

1 ½ – 2 pounds boneless pork loin roast

Salt and pepper

Nutmeg

1 cup apple – chopped

1 cup pear – chopped

½ cup onion – finely chopped

1 clove garlic – minced

1 ¼ cup apple cider

1 tablespoon cornstarch

¼ teaspoon nutmeg

Pinch allspice (about 1/8 teaspoon)

Directions:

1. Season pork with salt, pepper and a pinch of nutmeg.  Heat a large skillet on high heat and coat with cooking spray.
2. Add pork to skillet and brown on all sides for a few minutes.
3. Remove pork and place in an oven safe baking pan.  Roast pork for 30 – 40 minutes until internal temperature reaches 160o.  Remove from oven and cover for 15 minutes before cutting.
4. While pork is roasting, coat a small pot with cooking spray and add apple, pear, onion and garlic.  Sauté until soft and slightly browned, about 5 minutes.
5. Whisk together the apple cider, cornstarch, nutmeg and allspice.  Add to the pot with the fruit mixture and stir until the sauce become bubbly and thickened.  Keep warm until pork roast is ready to cut.
6. Slice pork into serving sizes and pour sauce on top.

 

Roast Pork Tenderloin and Potatoes with Braised Red Cabbage

Roast Pork Tenderloin and Potatoes with Braised Red Cabbage

Serves 6

Preheat oven 425^o

Estimated values per serving:

Calories = 335                      Fat = 8 grams                        Points: 6

Ingredients:

2 pounds boneless pork tenderloin

2 large potatoes – peeled and cut into large pieces

1 teaspoon dried thyme

½ teaspoon dried marjoram

1 teaspoon salt

½ teaspoon pepper

1 teaspoon onion powder

4 slices turkey bacon – chopped

½ cup red onion – thinly sliced

3 cloves garlic – minced

1 small head of red cabbage

1 cup red wine vinegar

½ cup apple cider

3 tablespoons Brown sugar

1 apple – julienned

Directions:

1. In a small bowl, combine thyme, marjoram, salt, pepper and onion powder.  Rub half of the seasoning mix onto the pork.
2. Coat a baking pan with cooking spray and add potatoes.  Sprinkle the remaining half of the seasoning on the potatoes.  Set the pork on top.  Place in the oven and roast for about 30 – 40 minutes until the internal temperature reaches 160^o.  cover and let sit for 10 minutes before carving.
3. While the pork is roasting, prepare the cabbage.  Heat a large skillet on medium heat and coat with cooking spray.  Add turkey bacon and sauté until crispy and browned.  Add  onion and sauté for about 5 minutes until softened.  Add garlic and cook for an additional minute.
4. Add the cabbage and vinegar, cover and simmer for about 15 minutes until the cabbage is soft and tender.
5. In a small bowl, stir together the apple cider and brown sugar.  Uncover the skillet and add the apple cider mixture.  Simmer, uncovered, for about 5 minutes until the liquid is absorbed.
6. Remove the cabbage form the heat and fold in the apple.
7. Serve the roasted pork and potatoes with the cabbage on the side.

Roast Turkey Breast with Apples and Sweet Potatoes

Roast Turkey Breast with Apples and Sweet Potatoes

Serves 6

Preheat oven 425^o

Estimated values per serving:

Calories = 260                      Fat = 3 grams                        Points: 5

Ingredients:

2 large sweet potatoes – cut into large pieces

4 apples – skinned and cut into large pieces

2 pounds boneless/skinless  turkey breast or 2 ½ pounds with bone

1 teaspoon thyme

½ teaspoon salt

½ teaspoon marjoram

½ teaspoon chervil

Directions:

1. Place potatoes and apples in a large roasting pan in one layer.
2. Season turkey breast with thyme, salt, marjoram and chervil.
3. Place turkey breast on top of apples and potatoes.
4. Roast 45 – 50 minutes in the oven until internal temperature reaches 170o.
5. Remove turkey breast from pan and cover for 10 minutes before carving.
6. Place apples and potatoes on a serving platter with carves turkey meat on top and serve.

Creamy Roast Chicken in Mushroom Sauce

My family was delighted at how delicious this was.  If you like creamy sauces and mushrooms, this is a must try.

My son hates mushrooms and even enjoyed it.  My husband dislikes cream sauces and enjoyed it too.  So it might be worth a try even if you don’t like creamy with mushrooms:)

Creamy Roast Chicken in Mushroom Sauce

Serves 4

Creamy Roast Chicken in Mushroom Sauce

Preheat oven 425^o

Prep Time: 15 minutes

Cook Time: 1hour and 15 minutes

Estimated values per serving:

Calories = 165                      Fat = 1 grams                        Points: 3

Ingredients:

1 ½ pounds chicken breast on the bone – skinned

1 large onion – chopped

½ cup celery – chopped

2 cloves garlic – minced

4 ounces shitake mushrooms – diced

½ cup white wine

½ cup cream sherry

2 cups chicken broth

2 bay leaves

2/3 cup fat free sour cream

Directions:

1. Arrange chicken pieces on a roasting pan and season with salt and pepper.  Roast chicken for 45 minutes, cover, and set aside.
2. Heat  a large deep on medium heat and spray with cooking spray.  Add onion and sauté for 5 minutes until browned.  Add mushrooms, raise the heat and cook for 3 minutes until lightly browned.  Add celery and cook another 3 minutes then add garlic and cook for about 1 minute.
3. Add wine and sherry and reduce until liquid is almost completely absorbed, scraping any pieces from the bottom of the skillet.
4. Add chicken broth and bay leaves and simmer for 15 minutes.  Add chicken to heat for about 5 minutes.
5. Remove chicken and place onto a serving platter.  Remove skillet form heat, add sour cream and stir until combined.  Heat for 2 minutes then pour sauce over chicken and serve.

Home Style Roast Pork and Potatoes

Home Style Roast Pork and Potatoes

Home Style Roast Pork and Potatoes

Serves 6

Preheat oven 425^o

Prep Time: 5 minutes

Cook Time: 50 minutes

Estimated values per serving:

Calories = 375                      Fat = 7 grams                        Points: 6

Ingredients:

1 tablespoon fresh thyme + 1 teaspoon (or 1 teaspoon and ½ teaspoon)  – separated

1 teaspoon paprika

1 teaspoon onion powder

½ teaspoon salt

½ teaspoon pepper

1 ½ pounds boneless pork loin

6 small or 3 large potatoes – cut up

1 large onion – cut up

1 tablespoon olive oil

Directions:

1. Finely chop 1 tablespoon thyme and combine with paprika, onion powder, salt and pepper.  Rub spices on pork and set aside.
2. Toss together potatoes, onion and remaining 1 teaspoon thyme with 1 tablespoon olive oil.  Spray a large roasting pan with cooking spray and spoon onion and potatoes on the bottom.
3. Roast potatoes and onions for 25 minutes, stirring after 15 minutes.  Add pork loin on top and roast another 30 – 40 minutes until internal temperature reaches 165^o.
4. Remove from heat, cover pork for 10 minutes then slice and serve with roasted potatoes and onions.

Roasted Sweet Potatoes

Roasted Sweet Potatoes

Serves 6

Preheat oven 425^o

Roasted Sweet Potatoes

Prep Time: 10 minutes

Cook Time: 20 minutes

Estimated Values per Serving:

Calories: 150                        Fat: 1 gram                            Points: 3

Ingredients:

3 large sweet potatoes – peeled

1 tablespoon low calorie butter spread – melted

1 tablespoon sugar

1 teaspoon cinnamon

½ teaspoon nutmeg

Pinch of salt

2 tablespoons honey

2 tablespoons maple syrup

Directions:

1. Dice potatoes into 1 inch cubes and place into a large mixing bowl.
2. Pour in melted butter and toss.  Sprinkle sugar, cinnamon, nutmeg and salt and toss.
3. Spray a large baking pan with cooking spray and spread the potatoes in a single layer.
4. Roast 20 – 25 minutes until potatoes are soft.
5. Combine honey and maple syrup and heat in a microwave safe bowl for 30 seconds.
6. Pour syrup on top of hot potatoes and gently toss.

Warm Roasted Potato and Caramelized Onion Salad with Goat Cheese Dressing

Warm Potato and Caramilized Onion Salad

Serves 10

Preheat oven 450^o

Prep time: 10 minutes

Cook time: 30 minutes

Estimated Values per Serving

Calories: 210                        Fat: 4  grams                         Points: 3

Ingredients:

4 pounds potatoes – cut into 1-inch pieces

1 teaspoon salt

1 ½ pounds sweet onions – cut into 1/4 –inch thick slices

1. Line a large baking pan with foil then generously spray with cooking spray.  Add potatoes in a single layer and sprinkle with salt.
2. Roast potatoes for about 40 minutes until tender and browned, stirring occasionally.  Remove from oven and cool to room temperature.
3. Heat a large skillet on medium low heat, spray with cooking spray and add onions.  Cover and slow cook for about 20 – 25 minutes, stirring frequently, until onions are soft and caramel colored.
4. In a large serving bowl, combine potatoes and onions.  Prepare goat cheese dressing (recipe below).

Goat Cheese Dressing Ingredients:

¾ cup fat free sour cream

5 ounces crumbled goat cheese

2 teaspoons prepared horseradish

1 tablespoon low fat real bacon bits

Directions:

1. In a small bowl, combine all ingredients.
2. Add pepper to taste.
3. Pour on potatoes salad and gently toss.