Sauteed String Beans with Fried Onions

This is a super simple recipe but a real family favorite I cook all year long. It will be great for your Thanksgiving dinner as it does not require oven space and is all done on the stove. I am sure you’ll love just as much as my family does.

Enjoy!!!

Serves 4

Prep time: 5 minutes

Cook time: 15 minutes

Estimated values per serving:

Calories = 50                                                Fat = 2

Ingredients:

1 pound (16 ounces) string beans – ends cut off

¼ cup fat free chicken broth

1 tablespoon low calorie butter spread – melted

1 teaspoon onion powder

Salt & pepper to taste

2 tablespoons packaged fried onions (store bought) – finely chopped

Directions:

1. Heat a large sauté pan on medium high, spray with cooking spray and add string beans and chicken broth.  Steam 3 – 5 minutes until string beans are tender. 
2. Add butter spread, onion powder and season with salt and pepper.  Cook, uncovered for 3 – 5 minutes longer.
3. Remove beans from heat, transfer to a serving platter and sprinkle fried onions on top.

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Thanksgiving Fruit & Nut Stuffing

This is a recipe I have been making for over 20 years. It never fails and is always a crowd favorite. It is called Thanksgiving stuffing but trust me, it is great anytime of the year and it works with pork, chicken or steak. Stuffing…it is not just for turkey anymore!!

Enjoy!!!

Serves 14

Preheat oven 375^o

Estimated Calories per serving: 208

Fat Grams: 2

Ingredients:

2 Tablespoons low calorie/low fat butter spread

1 onion, chopped

2 apples, peeled, cored & chopped

3 ribs celery, chopped

3.5 ounces roasted chestnuts, chopped

½ cup dried cranberries, chopped

2 ¼ – 2 ¾ cups chicken or vegetable broth

1 teaspoon poultry seasoning

½ teaspoon onion powder

½ teaspoon nutmeg

1 – 16-ounce bag herb seasoned stuffing

Directions:

1. Coat large saucepan with cooking spray and melt 1 Tablespoon butter spread on medium high heat.
2. Add chopped onion, cover and sauté for 3 – 5 minutes until onion is soft but not browned.
3. Add apples and celery and sauté for another 3 – 5 minutes until apples and celery are softened.
4. Add chestnuts, cranberries and broth.  Stir in poultry seasoning, onion powder and nutmeg.
5. Turn off heat and add stuffing and mix until all the stuffing is moistened.  If the stuffing is a bit dry, add a little more broth a time until all of the bread is moistened.
6. Spoon stuffing into a large baking dish and bake, covered, for 45 minutes.
7. Uncover stuffing, spread 1 Tablespoon butter spread on top and bake, uncovered for another 5 minutes.
8. Serve hot with your meal.

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.

Sweet Potato Casserole

Sweet Potato Casserole

Here is a great low fat version of a traditional favorite.  If you like the marshmallow topping instead; go for it, it will actually lower the fat by 2 grams per serving too!

Enjoy…

Preheat oven 425^o

Serves 8

Prep Time: 15 minutes

Cook Time: 1 hour 15 minutes

Estimated values per serving:

Calories = 230                      Fat = 5 grams                        Points: 5

 

Topping Ingredients:

2 cups gingersnap cookies – crushed

¼ cup brown sugar

¼ teaspoon pumpkin pie spice

2 tablespoons butter spread

Casserole  Ingredients:

3 pounds sweet potatoes

¾ cup fat free half and half

½ cup apple cider

2 tablespoons butter spread

2 tablespoons brown sugar

2 tablespoons apple jelly

¼ teaspoon pumpkin pie spice

1 cup egg substitute

¼ teaspoon salt

Topping Directions:

1. Put cookies, brown sugar, pumpkin pie spice and butter spread in a food processor and pulse until mixture resembles coarse sand.  Remove and chill until ready to use.

Potato Directions:

1. Spray a roasting pan with cooking spray.  Cut potatoes in half and place cut side down in roasting pan.  Roast for 45 minutes until potatoes are soft.  Remove from oven and cool to room temperature.
2. Lower oven heat to 400^o.
3. Scoop out flesh from potatoes into a large mixing bowl.  Add half and half, apple cider, butter spread, brown sugar, apple jelly, pumpkin pie spice, egg substitute and salt and beat on high speed in mixer until smooth.
4. Spray a baking pan with cooking spray and spoon potato mixture into pan.  Spread gingersnap crumb mixture on top.
5. Bake for 45 minutes.