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.

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Mixed Grill

This is such a great summer recipe and the best part is that you can get creative with it.  If you don’t like eating pork, simply substitute it with beef instead.  If you also don’t like some of the vegetable suggestions in the recipe, you can substitute others, some other suggestions might be escarole, eggplant,endive leaves or cauliflower .

The important thing is to have fun with it.

Enjoy…

Mixed Grill

Serves 8

Prep Time: 15 minutes

Grill Time: 20 – 25 minutes

Estimated Values per Serving:

Calories: 250                        Fat: 7 grams

Mixed Grill

Ingredients:

Seasoning:

1 teaspoon salt

1 teaspoon onion powder

1 teaspoon dried thyme

½ teaspoon pepper

      Vegetables:

10 ounce package button mushrooms – cut in half

2 zucchini – cut into 1” pieces

2 red bell peppers – cut into large pieces

2 medium onions – quartered

2 large potatoes  – cut or sliced

      Meat:

1 pound boneless pork loin

1 pound boneless/skinless chicken breasts

Directions:

1. Heat an outdoor or indoor grill to 400^o.
2. Combine all spices in a small bowl.
3. Season meats with half of the seasoning and set aside until ready to grill.
4. Combine the zucchini and mushrooms in a bowl, coat with cooking spray and fold in half of the remaining seasoning.
5. Combine peppers and onions in another bowl, coat with cooking spray and fold in the remaining seasoning.
6. If you are using an outdoor grill, coat a vegetable basket with cooking spray and add the zucchini and mushrooms to the basket.  Use an additional vegetable basket for the onions and peppers.  If you only have 1 vegetable basket, you can grill the vegetables in batches.
7. If the potatoes are large enough, add them directly on the grill (coating them with cooking spray first), if not, use a vegetable basket to grill them as well.
8. Grill the vegetables and potatoes for 10 – 15 minutes until browned and softened.
9. If you have a large grill, add the pork loin while the vegetables and potatoes are grilling.  Grill the pork for about 7 minutes on each side or until the internal temperature reaches 165^o.  Remove from the grill, cover and rest the pork until ready to carve.

10. Grill the chicken breasts for 5 – 7 minutes on each side.

11. Transfer the grilled vegetables to a large serving platter.  Carve the pork loin and transfer to the serving platter.  Remove the cooked chicken breasts from the grill and transfer to the serving platter.

12. Serve hot.

Pork Stout Stew

Pork Stout Stew

Serves 6

Prep Time: 15 minutes

Cook Time: 1 1/2 – 2 hours

Estimated Values per Serving:

Calories: 350                        Fat: 8 grams

Pork Stout Stew

Ingredients:

9 slices center cut low fat bacon

2 pounds boneless pork loin – cut into 1-inch pieces

1 tablespoon paprika

1 teaspoon salt

1 teaspoon garlic powder

1 teaspoon onion powder

¼ teaspoon cayenne pepper

½ teaspoon dried oregano

½ teaspoon dried thyme

1 tablespoon flour

2 cups onion – chopped

1 cup carrots – peeled and chopped

5 cloves garlic

¼ cup fresh parsley – chopped

2 bay leaves

1 (12-ounce) can of stout beer

2 cups beef broth

1 pound potatoes – peeled and quartered

Directions:

1. Heat a large heavy pot or Dutch oven on medium high heat and coat with cooking spray.  Add bacon and cook for 5 – 7 minutes until browned and very crispy.
2. While bacon is cooking, combine paprika, salt, garlic powder, onion powder, cayenne pepper, oregano, thyme and flour in a bowl.  Add pork mix until all of the pork is coated with spices.
3. Remove bacon and drain on paper towels.  Remove all but 2 tablespoon of fat from the pan.
4. Add pork to the pan and sauté until brown on all sides, about 5 minutes.  Remove the meat from the pan and set aside.
5. Chop the cooled bacon and add with the pork.
6. Reduce heat to medium and add onions and carrots to the pan.  Sauté for about 5 minutes until soft.  Add the garlic, parsley and bay leaves and cook for 30 seconds.  Add the stout, beef broth and potatoes and return the pork and bacon to the pan.  Lower the heat to medium low and simmer, covered, until the pork and vegetables are tender, about 1 ½ hours, stirring occasionally.
7. Remove from the heat, adjust seasoning to taste and serve hot.

Braised Beef and Vegetables

Braised Beef and Vegetables

Preheat oven 300^o

Serves 6

Prep Time: 20 minutes

Cook Time: 4 hours and 10 minutes

Estimated values per serving:

Calories = 360                         Fat = 9 grams                         Points: 6

Braised Beef and Vegetables

Ingredients:

2 pounds London broil

Salt and Pepper

1 cup red wine

3 cups beef stock

3 cloves garlic – chopped

2 large potatoes – peeled and quartered

2 bay leaves

1 teaspoon dried thyme

2 cups carrots – peeled and cut up

1 cup peas

1 onion – cut up

Directions:

1. Heat a large skillet on high and coat with cooking spray.  Season beef with salt and pepper and to skillet.  Cook  for about 5 minutes on each side until browned
2. Transfer beef to a large Dutch oven.  Add wine, beef stock, garlic, potatoes, bay leaves and thyme.  Cover and cook in the oven for 3 hours.
3. Remove beef and bay leaves from Dutch oven.  Set beef aside and discard bay leave.  Puree potatoes in a food processor with a little bit of broth mixture.  Return potato thickened broth to the Dutch oven.
4. Add carrots, peas, onion and beef to Dutch oven and continue to cook for 1 hour in the oven.
5. Remove from oven and serve hot.

Roast Garlic Mashed Potatoes

Roast Garlic Mashed Potatoes

Serves 10

Preheat oven 425^o

Prep Time: 15 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 200                      Fat = 1 gram                          Points: 3

Ingredients:

8 garlic cloves – peeled and kept whole

5 pounds potatoes – peeled and cut into 2-inch pieces

¾ cup skim milk

¾ cup fat free sour cream

2 tablespoons low calorie butter spread

1 ½ teaspoons salt

1 ¼ teaspoon pepper

Directions:

1. Wrap garlic cloves in a piece of aluminum foil coated in cooking spray.  Place in the oven and roast for about 20 minutes until soft.
2. Meanwhile, boil a large pot of water and add potatoes.  Cook until tender, about 15 minutes.  Drain and return the potatoes to the pot.  Cook over high heat, tossing until completely dry for about 1 minute.
3. Turn off the heat and mash the potatoes.  Stir in the milk, sour cream, butter spread and salt and pepper until combined and fluffy.  Remove the garlic from the oven when done, mash in a small bowl and then stir into the potato mixture.

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.

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.

On Entertaining…

A friend asked me today if I had a good scalloped potato recipe that she could use for Easter Sunday dinner.  If you too are looking for a scalloped potato recipe, here is one for you to try.  I always use some version of this basic recipe because it’s easy to prepare and always comes out right. 

Cheesy Scalloped Potatoes

Serves 6

Prep time: 15 minutes

Bake time: 80 minutes

Preheat oven 400^o

Ingredients:

Butter flavored cooking spray

2 cups skim milk

½ teaspoon pepper

1 teaspoon salt

1 teaspoon onion powder

3 tablespoons flour

2 pounds potatoes – peeled and thinly sliced

½ onion – sliced thinly

¼ cup reduced calorie and fat shredded cheddar cheese

Directions:

1. Spray a 9X9 inch baking dish with cooking spray and set aside.
2. Stir together milk, pepper, salt, onion powder and flour in a saucepot.
3. Heat mixture on medium heat, stirring constantly, until mixture begins to bubble and thickens.  Set aside.
4. Layer half of the potatoes and onion in the baking dish then pour half of the milk mixture on top.  Repeat layering potatoes and onion and pour the remaining milk mixture on top making sure that it completely covers the potatoes and onion.
5. Sprinkle cheese on top of potato mixture.
6. Bake at 400^o for 20 minutes then reduce heat to 350^o and bake another 60 minutes.

Estimated Values:

Calories = 170                                              Fat = 1.5