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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Apple-Raisin Bread

Serves: 8

Preheat Oven 400^o

Estimated calories per serving: 175

Fat grams: 2

Ingredients:

1 ½ cup flour

1 teaspoon cinnamon

½ teaspoon nutmeg

½ teaspoon allspice

1 teaspoon baking powder

½ teaspoon baking soda

¼ teaspoon salt

1/3 cup brown sugar

¼ cup egg substitute

¾ cup buttermilk

2 Tablespoons low calorie/fat butter spread

2 Tablespoons unsweetened apple sauce

½ cup raisins

1 large apple – cored, peeled and chopped

Directions:

1. Spray loaf pan with cooking spray.
2. In a large bowl, sift together flour, cinnamon, nutmeg, allspice, baking powder, baking soda and salt.  Stir in brown sugar.
3. In a mixing bowl, mix buttermilk, egg substitute, apple sauce and butter spread.
4. Fold dry ingredients into buttermilk mixture, then mix in chopped apples and raisins.
5. Bake 45 – 50 minutes until browned and a toothpick comes out clean when inserting.
6. Let bread cool for 5 minutes, then remove from loaf pan and serve warm.

Southwest Corn Salad

Original Post 2011: Here’s a great summer BBQ side to try this holiday weekend.  It’s easy, quick & delicious.

Southwest Corn Salad

Serves 10

Prep Time: 10 minutes

Cook Time:  5 – 10 minutes

Refrigerate: 1 to 2 hours or overnight

Estimated Values per Serving:

Calories: 130                        Fat: 4 grams

Ingredients:

6 slices turkey or center cut (low fat) bacon

3 cups corn kernels

1 can (15.5 ounces) black beans – rinsed and drained

½ cup minced red onion

½ cup red or green bell peppers

1 can (4 ounces) chopped green chili peppers

¼ cup fresh cilantro – finely chopped

¼ cup canola oil

2 tablespoons lime juice

Few drops of Tabasco (optional)

Directions:

1. Heat a skillet on medium high heat, coat with cooking spray and fry bacon for 5 – 7 minutes until browned.  Remove from heat and cool on paper towels.
2. Crumble cooled bacon.
3. In a small pot, boil ¼ cup water and add corn.  Cook until tender for about 5 minutes.  Rinse, drain and cool.
4. In a large mixing bowl, combine corn, black beans, onions, bell peppers, chili peppers, cilantro  and bacon.
5. In a small bowl, whisk together the oil, lime juice and Tabasco.  Pour on top of corn mixture and toss well.
6. Cover and refrigerate for 1 to 2 hours.

Easy Italian Pasta Salad

Original Post September 2010: We had a family BBQ over the weekend and with our crazy schedule, I had to make a menu that takes minimal effort.  The night before I threw this together and it worked out really well.  Instead of trying to come up with a homemade salad dressing, I figured it’s easier to buy the salad dressing and just “jazz” it up a little with fresh basil & garlic.

If there are some ingredients that do not appeal to you, feel free to substitute.  Here are some ideas:

– grated parmesan instead of mozzerella

– Minced onion instead of garlic

– Chopped celery

– chopped tomatoes

Have fun with it because that’s what it’s all about…

Easy Italian Pasta Salad

Serves 16

Prep Time: 10 minutes

Cook Time: 8 minutes

Refrigerator: 2 hours

Ingredients:

8 ounces pasta

8 ounces Italian ham

1 can artichoke hearts – rinsed and drained

8 ounces roasted red peppers – drained and rinsed

¼ cup pitted calamata olives

1 cup low fat Italian salad dressing

2 cloves garlic – minced

½ cup low fat grated mozzarella cheese

¼ cup fresh basil – chopped

Directions:

1. Bring a large pot of water up to a boil and add pasta.  Cook according to package directions then drain and rinse under cold water until the pasta is cool to the touch.
2. While the pasta is cooking, chop the ham, artichoke hearts, red peppers and olives and spoon into a large mixing bowl.
3. Add pasta, salad dressing, garlic and cheese.  Toss all ingredients together and refrigerate for at least 2 hours.
4. Right before serving, chop fresh basil 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.

Chicken Parmesan with Zoodles

YouTube Video – https://youtu.be/3Lkn8Jsd-i8

Serves 4

Estimated Calories per serving = 335

Fat grams = 10

Preheat oven 375^o

Ingredients:

Cooking Spray

4 Boneless/skinless chicken breasts pounded

1 Can of crushed tomatoes

3 cloves garlic, separated & minced

1 teaspoon Oregano

1 teaspoon dried Basil or 1 tablespoon fresh finely chopped basil

1 t. Onion powder

1 t. Garlic powder

Salt  and pepper

½  cup parmesan cheese grated (separated)

4 zucchini (or 2 packages frozen zucchini noodles)

2 teaspoons olive oil

Chicken parmesan Directions:

1. To make sauce: Heat a pot on medium heat and spray with cooking spray.
2. Add onions and sauté for about 5 minutes until softened and browned.
3. Add 2 cloves minced garlic and cook for about 1 minute.  Add can of crushed tomatoes, oregano, basil, onion powder, garlic powder and season with salt and pepper.
4. Bring sauce to a boil then let simmer for 10 minutes.  Remove from heat.
5. To make chicken: Spray frying pan with cooking spray. Sauté chicken breasts in a frying pan on medium high heat.  Cook chicken for 2-3 minutes on each side until browned. 
6. Remove chicken breast from pan and set aside. 
7. Pour ½ cup of the tomato sauce into a baking dish. 
8. Arrange chicken breasts on top of tomato sauce. 
9. Spoon remaining sauce on chicken and then top with ¼ cup parmesan cheese. 
10. Bake covered for 20 minutes and uncovered for the last 10 minutes.  Serve with cooked zoodles.

Zucchini Noodles Directions:

1. While chicken is baking during the last 10 minutes, heat olive oil in a pan, add 1 clove minced garlic and sauté for 1 minute.
2. Add zucchini noodles, season with salt and pepper and sauté, while turning it with tongs for 7 – 10 minutes until zucchini is soft and the water on the bottom of the pan is absorbed. 
3. Turn off heat and toss ¼ cup parmesan cheese.  Transfer to a bowl and cover until chick parmesan is done.

Bacon Cheddar Biscuits

It’s been way too long since I have posted a recipe and I aplogize.  I hope to be back on track and giving you more fun, delicious and light recipes to try.  Here is a light take on a comfort food side dish I made last week that the family enjoyed.

Bacon
Cheese Biscuits

Serves 12

Preheat oven 425^o

Estimated Values Per Serving:

Calories:  130                                             Fat: 5 grams

Ingredients:

4 slices turkey bacon

2 cups flour

2 teaspoons baking powder

¼ teaspoon baking soda

1 teaspoon salt

1 tablespoon chives

6 tablespoons low fat butter spread

1 cup low fat cheddar cheese

1 cup skim milk

¾ teaspoons cream of tartar

Directions:

1.  Cook bacon in a skillet over medium heat until crisp.  Drain bacon on paper towels and finely chop the bacon.
2. Sift the flour, baking powder, baking soda and salt.  Add chopped bacon and chives and whisk together with flour mixture.
3. Add the butter spread and using a pastry knife, cut the butter spread into the
   flour mixture until it is in pea-sized pieces.  Stir in the cheese with a wooden spoon.
4. In a small bowl, whisk together the skim milk and cream of tarter then mix into the
   flour/cheese mixture with a spoon until moist.
5. Drop biscuit dough onto an ungreased baking sheet into 12 large or 24 small biscuits.
6. Bake for 12-15 minutes until golden brown.
   Serve warm.

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Penne Alfredo & Spinach Quiché

Preheat oven 350^o

Serves 8

Prep Time: 20 minutes

Bake Time: 60 minutes

Estimated Values per serving:

Calories = 200                                              Fat = 2 grams

Penne Alfredo & Spinach Quiché

Ingredients:

10 ounces penne pasta

8 ounces frozen chopped spinach – defrosted

2 ½ cups skim milk

¼ cup flour

¼ teaspoon pepper

¼ teaspoon garlic powder

Pinch ground nutmeg

Salt to taste

1 cup fat free ricotta cheese

½ cup grated parmesan cheese

1 cup egg substitute

Directions:

1. Boil a large pot of water and add penne.  Cook for 5 minutes until al dente (still firm).  Drain and add to a large mixing bowl.
2. Squeeze excess water from defrosted chopped spinach and add to pasta.
3. In a medium size saucepan, whisk together milk, flour, pepper, garlic powder and nutmeg.  Heat on medium low, stirring constantly until mixture begins to bubble.  Increase heat to medium and cook for about 2 minutes, stirring constantly, until mixture thickens.  Remove from heat and add ricotta and parmesan.  Stir until cheeses are melted.  Add salt to taste.
4. Add cheese mixture to penne and spinach and cool for about 20 minutes.
5. Stir in egg substitute.
6. Coat a 8” springform pan with cooking spray.  Spoon in quiche mixture and cover with foil.  Bake for 45 minutes.  Uncover and bake for another 10 – 15 minutes until golden brown.
7. Run a knife around the edge of the pan to loosen penne.  Let stand 20 minutes.  Remove from pan and serve.

Spinach Stuffed Mushrooms

We ate these delicious mushrooms as a side dish but they also work very well as an appetizer if you are entertaining.  You may want to make extra because I served this for 5 people and everyone ate a little more than they should have.  Enjoy…

Spinach Stuffed Mushrooms

Preheat oven 375^o

Serves 8

Prep Time: 20 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 73                        Fat = 3 grams                        Points: 3

Ingredients:

16 large stuffing mushrooms

2 cloves garlic

4 ounces low fat cream cheese – softened

4 ounces fat free cream cheese – softened

1 tablespoon Dijon mustard

1 package frozen spinach – thawed

Directions:

1. Clean mushrooms and remove the caps from the stems.  Set the caps aside and chop the stems.
2. Heat a large skillet on medium heat and coat with cooking spray.  Add mushrooms and sauté for 10 minutes until the liquid is cooked out.  Add garlic and cook for 1 minute.  Remove from heat and cool.
3. In a mixer, combine cream cheeses, Dijon mustard and cooled mushroom stems.  Beat on high, scraping down the sides until whipped.
4. Squeeze excess water from the spinach and fold into the cream cheese mixture.
5. Reheat the same skillet that cooked the mushrooms and coat again with cooking spray.  Add mushroom caps and cook for about 5 minutes, just until tender.
6. Coat a baking dish with cooking spray and place mushroom caps upside down so that you can fill the insides.
7. Spoon a little cream cheese mixture in each mushroom cap.
8. Bake, uncovered for 30 minutes until cream cheese mixture is bubbly and cooked.
9. 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.