Posted in Bake, Casserole, Side dish, Side Dishes

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!


Preheat oven 425o

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 400o.
  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.
Posted in Appetizers, Bake, Easy, Side Dishes, Vegetables, Vegetarian

Hot – Artichoke and White Bean Spread

Hot Artichoke and White Bean Spread

This is a great spread for company. Serves some hot Italian bread on the side and you are sure to have a hit on your hands!

Serves: 8

Estimated calories per serving: 100

Fat grams: 3

Preheat oven to 375o


1 teaspoon oil

1 medium onion, chopped

1 (15 – 16 ounce) can cannellini beans, drained and rinsed

½ cup part-skim ricotta cheese

1 cup baby spinach

1 (14 ounce) can artichoke hearts, drained

/4 cup fresh basil, finely chopped

¼ cup parmesan cheese

Salt and pepper to taste


  1. Heat skillet on medium low heat and spray skillet with cooking spray and oil.  Add onions and sauté until the onions are golden and about to brown. Add garlic and sauté for another minute or less.
  2. Transfer onion mixture to a food process and add beans and ricotta cheese.  Process until smooth.
  3. Add the artichoke hearts, beans, basil, salt and pepper and process until the mixture is a smooth paste.  Add Parmesan cheese and spinach and pulse, on and off, until mixed evenly.
  4. Spray oven safe bowl with cooking spray and scoop dip mix into bowl.  Sprinkle with a little additional Parmesan cheese on top (optional).
  5. Bake for 25 – 30 minutes until the cheese is melted and the top is golden.
Posted in Appetizers, Easy, Salads, Side Dishes, Vegetables, Vegetarian

“Nacho Cups”

Youtube –

Serves 6

Estimated calories per serving: 80

Fat grams: 4


2 endive, with 12 leaves separated

1 can black beans, drained and rinsed

1 clove garlic, minced

1 teaspoon chili powder

Salt & pepper to taste

2 T. olive oil

Tabasco sauce

About ½ cup salsa


  1. Arrange endive leaves on a platter and set aside.
  2. To make black bean dip: combine black beans with garlic, chili powder, olive oil, salt & pepper and a few dashes of tabasco sauce in a food processor.  Chop in food processor for 1 – 2 minutes, stopping to scrape the sides until well combined.
  3. Spoon black bean dip into each endive cup and top with a spoonful of salsa.
  4. Refrigerate for 30 minutes to 1 hour before serving.

Note: You will have extra black bean dip that you can serve with vegetables or tortilla chips

Posted in Vegetarian

Cheese Enchiladas

Preheat Oven: 375o
Serves 6
Estimated values per serving:
Calories = 385 Fat = 8 grams

Cheese Enchiladas

1 can black beans
Juice of 1 lime
2 canned jalapenos – rinse, seeded and chopped
1 cup salsa
5 cloves garlic – minced
1 ¼ cup low fat grated cheddar cheese
4 Scallions – finely chopped, green and white parts seperated
2 celery ribs – finely chopped
1 can diced tomatoes
½ Tablespoon chili powder
2 teaspoons smoked paprika
12 soft low fat small tortillas
Make Filling:
1. Drain and rinse beans and puree them in a food processor for a few seconds. Add lime juice and jalapenos and continue to puree until the mixture is smooth.
2. Add salsa, 2 cloves of minced garlic and 1 cup of grated cheese to food processor and pulse 4 to 5 times until chunky but mixed through.
3. Cover and refrigerate filling until sauce is cooked.
Make Sauce:
1. Hat a sauté pan on medium heat and coat with cooking spray. Add scallions, garlic and celery and cook for about 2 minutes.
2. Add diced tomatoes with chili powder and paprika and bring to a boil. Reduce heat and simmer for about 10 minutes. Remove from heat
1. In a large oven safe baking dish, spread ¾ of the sauce on the bottom.
2. Spoon about 3 Tablespoons of filling into a tortilla and roll tortilla. Place tortilla seam side down into baking dish on top of sauce.
3. Repeat filling and rolling tortillas until all 10 tortillas are in baking dish.
4. Spoon remaining sauce on top and sprinkle with remaining ¼ cup cheese and scallions.
5. Bake in 375o oven for 30 minutes covered then 15 additional minutes uncovered until cheese is browned on top.
6. Serve hot.

Posted in Bake, Eggs, Pasta dish, Side Dishes, Vegetables

Penne Alfredo & Spinach Quiché

Preheat oven 350o

Serves 8

Prep Time: 20 minutes

Bake Time: 60 minutes

Estimated Values per serving:

Calories = 200                                              Fat = 2 grams

Penne Alfredo & Spinach Quiché


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


  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.
Posted in Rice, Vegetables

Southwest Vegetarian Skillet

Southwest Vegetarian Skillet

Serves 6

Prep Time: 3 minutes

Cook Time: 15 – 20 minutes

Estimated values per serving:

Calories = 315                      Fat = 3 grams                        Points: 4

Southwest Vegetarian Skillet


1 onion – chopped

1 jar salsa (17 ounces)

1 ½ cups frozen corn

2 cups cooked brown rice

1 can (15.5 ounces) red kidney beans – rinsed

1 can (15.5 ounces) chick peas- rinsed

1 can (15 ounces) black beans- rinsed

2 – 3 dashes hot sauce (optional)


  1. Heat a large skillet on medium heat and coat with cooking spray.  Add onion and sauté for about 5 minutes until soft and browned.
  2. Add salsa and corn, cover and cook for about 5 minutes until corn is tender and cooked.
  3. Add brown rice, cover and simmer on low heat for about 5 more minutes.
  4. Stir in beans and hot sauce, cover and simmer for an additional 5 minutes.
  5. Serve hot.