STEELE CREEK YMCA Holiday Fitness Challenge 2010 Cookbook

Table of Contents

Breakfast………………………………………………………………pg 2 Drinks……………………………………………………………….….pg 3 Appetizers………………………………………………………….…pg 4 Sides……………………………………………………………….… 5-8 Entrées……………………………………………………………..…pg 9-18 Desserts………………………………………………………………pg 19-24

baking powder. peeled & shredded ½ cup raisins (optional) 1 cup chopped nuts ¾ cup Milk 2 beaten eggs 1 teaspoon vanilla Preparation Mix together flour. brown sugar. Fill muffin cups ¾ full. Combine milk. oat bran. salt & cinnamon in a large bowl. For one egg. 2 . Add to a recipe as you would an egg. Pour liquid ingredients into dry ingredients. Stir until ingredients are moistened. apples. Bake at 350 degrees for 15-20 minutes. raisins (if desired) and nuts. Stir in carrots. flaxseed meal. simply mix 1 Tbsp flaxseed meal with 3 Tbsp water in a small bowl and let sit for two minutes. beaten eggs and vanilla. Do not over mix.HEALTHY HOLIDAY BREAKFAST MUFFINS Ingredients 1 ½ cup Unbleached white flour ¾ cup Flaxseed meal ¾ cup Oat bran ¾ cup Brown sugar 2 teaspoon Baking soda 1 teaspoon Baking powder ½ teaspoon Salt 2 teaspoon Cinnamon 1 ½ cup shredded carrots 2 apples. baking soda. Yields 15 medium muffins. Tip: Flaxseed meal makes a great egg substitute for most recipes.

Tip: Cranberry juice may help fight urinary tract infections because it contains compounds that help stop certain bacteria from attaching to the walls of the bladder and urinary tract. Let cook for approximately 10 minutes until sugar is fully dissolved. Stir and add more sugar if desired. sugar and sherbet. Pour into tall chilled glasses and garnish with a lemon or lime wedge. Serves 10 Nutrition per serving CAL FAT 63 0g PROT trace CARB 15 g FIBER 0g GRAPEFRIUT LEMONADE Ingredients 1 cup sugar 2 cups water 2 tablespoons of fresh ginger 2 1/2 cups fresh squeezed lemon juice (about 10) 2 cups of grapefruit juice (Simply Grapefruit 100% juice taste great) I grapefruit cut into round halves or garnish Preparation Combine water and sugar in a small pot and bring to a boil. When mixture is cooled. Garnish with grapefruit halves 3 . Allow simple sugar to fully cool in fridge. lemon juice. Then infuse the ginger in sugar mixture. Add ice and serve immediately.CRANBERRY SPRITZER Ingredients 1 quart reduced-calorie cranberry juice ½ cup fresh lemon juice 1 quart carbonated water ¼ cup sugar 1 cup raspberry sherbet 10 lemon or lime wedges Preparation Refrigerate the cranberry juice. mix together the cranberry juice. carbonated water. add remaining ingredients except grapefruit halves and combine in a pitcher. Serve immediately. In a large pitcher. lemon juice and carbonated water until cold.

We used “scoops” chips and the black chips as a vehicle to get it to our mouths… This would be good as an interesting side with ham/turkey. Stir the cranberries and remaining ingredients into the orange puree. Pulse cranberries in food processor until coarsely chopped. etc… 4 . Serve chilled or at room temp. Serve with dip style corn chips. diced 1 cup pecans or walnuts – chopped and toasted ¾ cup sugar 1/3 cup chopped fresh mint Pinch of salt Preparation Puree orange (with rind) in a food processor. transfer to a large bowl.BEAN SALSA Ingredients 2 cans Rotel – drained 1 can black beans . peeled. diced 11/2 cups – Jicama.drained and rinsed 1 can corn – drained 1/2 red onion chopped 4 greens onions chopped salt and pepper to taste 1/2 Bottle Fat Free Zesty Italian Dressing Preparation Mix all ingredients and refrigerate for an hour. NO-COOK CRANBERRY SALSA Ingredients 1 Navel orange. quartered 1 bag fresh cranberry (12 oz) 11/2 cups – Granny Smith apple.drained and rinsed 1 can blackeyed peas .

chopped or use crushed pineapple ½ cup chopped walnuts or almonds 1 large box or 2 small boxes sugar free cranberry or raspberry gelatin ¼ cup sugar Preparation Cranberries are filled with vitamins and antioxidants. Mix with the nuts. Yield: 4 servings (serving size: about 1/2 cup) Nutrition per serving CAL FAT 122 4g PROT 20. Empty the processor bowl. Cut up the orange into quarters and then process until coarsely chopped. pineapple and sugar. fluff with a fork before serving. chopped 1 cup pineapple. Fold the fruit and nut mixture into the liquid gelatin. Cranberries are easier and less messy to chop if done while they are frozen. Chop cranberries with the food processor until fine. The traditional Thanksgiving cranberry relish goes back hundreds of years to the first Thanksgiving. Make the gelatin according to package directions in a serving bowl. chopped 2 tablespoon chopped fresh parsley 1 teaspoon extra-virgin olive oil 1/8 teaspoon salt Preparation Bring 1 1/3 cups water to a boil in a medium saucepan. add barley. Remove pan from heat. peeled 1 cup apple. Cover and cook 12 minutes. cranberries. and also promote urinary tract health. stir in bell pepper and remaining ingredients. Let stand 5 minutes.HEALTHIER CRANBERRY RELISH Ingredients 1 bag fresh cranberries 1 navel orange. KALAMATA BARLEY Ingredients 1 1/3 cups water 2/3 cup uncooked quick-cooking barley (such as Quaker) 1/2 cup refrigerated pre-chopped tricolor bell pepper 10 pitted kalamata olives.9 g FIBER 3g 5 . apple. and are only available fresh during the autumn months.5g CARB 2. Refrigerate until set.

Drain.) Bake at 350 for 30 minutes. Add 1 cup grated carrots. Add macaroni and remaining ingredients. (I use Brummel and Brown.) Pour mixture into a 2 qt. Cover and chill. casserole and top with 1 cup Pepperidge Farm dressing. thawed 3/4 cup diced reduced-fat sharp cheddar cheese 1/2 cup diced carrot 1/2 cup sliced celery 1/2 cup diced lean ham Preparation Combine first 6 ingredients. and a can of 98% fat-free cream of chicken soup. stir well. (I used the store bought shredded carrots and should have cooked them. Macaroni Salad Ingredients 2/3 cup 50% less fat sour cream (Such as Daisy) 1/3 cup light mayonnaise 2 tablespoons chopped fresh parsley ( I used the equivalent of dried parsley) 2 tablespoons sweet pickle relish 1 tablespoon spicy brown mustard 1/4 teaspoon white pepper 4 cups cooked elbow macaroni (8 ounces uncooked). cooked without fat or salt 1 cup sliced green onions 1 cup frozen green peas. dotted with 2 tablespoons light margarine. I used 1/2 cup nonfat plain yogurt and 1/2 cup 50% less fat sour cream (Daisy). they were a little too crunchy to me. Makes 9 (1 cup) servings 6 . just because I like it. toss well to coat. Combine with squash and onions.SQUASH CASSEROLE Ingredients 2 pounds squash onions 1/2 cup nonfat plain yogurt 1/2 cup 50% less fat sour cream (Daisy) 1 can of 98% fat-free cream of chicken soup 1 cup grated carrots 1 cup Pepperidge Farm dressing 2 tablespoons light margarine Preparation Boil squash and onion together.

marjoram. remove outer leaves. see Tip) 2 tablespoon extra-virgin olive oil 1 teaspoon dried marjoram ¼ teaspoon salt Freshly ground pepper to taste 2 tablespoon balsamic vinegar ½ cup finely shredded Parmesan cheese Preparation Roasting isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. slice into the smaller stems with a circular motion—removing a “plug” from the center of the head. 4 servings. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Slice off the thick stem. With the head upside down and holding a knife at a 45° angle. Break or cut florets into the desired size.BLACK BEAN SALAD Ingredients 3 tablespoons lime juice ¼ cup chopped cilantro (I always use more because I love it) 2 teaspoon cumin 2 cans black beans. Wherever the flat surfaces come into contact with the hot roasting pan. Return to the oven and roast until the cheese is melted and any moisture has evaporated. about 1 cup each Preheat oven to 450°F. drained 1 cup chopped red pepper ¾ cup chopped red onion 1 cup salsa BALSAMIC & PARMESAN ROASTED CAULIFLOWER Ingredients 8 cups 1-inch-thick slices cauliflower florets. 5 to 10 minutes more. a deep browning occurs that results in a sweet. Toss the cauliflower with vinegar and sprinkle with cheese. salt and pepper in a large bowl. Nutrition per serving CAL FAT 149 10 g PROT 7g CARB 10 g FIBER 4g 7 . Tip To prepare florets from a whole head of cauliflower. Toss cauliflower. (about 1 large head. 15 to 20 minutes. oil. nutty flavor.

Spread out on a plate to cool slightly. the whole dish will take on a gorgeous ruby hue. Stir until the butter melts and the nuts are coated. Uncover and stir the vegetables. brown sugar. stirring constantly. Nutrition per serving CAL 219 FAT 9g PROT 4g CARB 34 g FIBER 7g 8 . peel around each vegetable at least three times to ensure all the fibrous skin has been removed. Meanwhile. plus more to taste 1/4 teaspoon freshly ground pepper 1/2 cup chopped walnuts 1 tablespoon butter 1/8 teaspoon ground cinnamon Preparation Make them instead of candied sweet potatoes at your Thanksgiving celebration. until fragrant and lightly browned. about 1 hour more. stirring every 20 minutes or so. Cover the baking dish with foil. 1/2 teaspoon salt and pepper in a 9-by-13-inch baking dish until the sugar is dissolved. Add root vegetables and toss to coat. Tip: Beets. cinnamon and a pinch of salt. Remove from the heat and add butter. If you use a vegetable peeler on the tougher roots. Bake for 20 minutes. removing the peel with a knife can be easier. 2 to 6 minutes. 6 servings. quarter lengthwise and remove the woody core before cutting into 1-inch pieces. Follow the contour of the vegetable with your knife. rutabaga and turnips. Continue cooking. but for tougher-skinned roots like celeriac. Transfer the vegetables to a serving dish and sprinkle with the cinnamon walnuts.CIDER-GLAZED ROOTS WITH CINNAMON WALNUTS Ingredients 3 pounds assorted root vegetables. Cut off one end of the root to create a flat surface to keep it steady on the cutting board. If using parsnips. Whisk cider. about 3/4 cup each | Active Time: 30 minutes | Total Time: 1 hour 35 minutes Preheat oven to 400°F. If you include red beets. place walnuts in a small skillet and cook over medium-low heat. uncovered. until the vegetables are glazed and tender. peeled (see Tip) and cut into 1-inch pieces 1 cup apple cider 1/4 cup dark brown sugar 1/2 teaspoon salt. carrots and parsnips are easily peeled with a vegetable peeler.

Lightly coat a 9-by-13-inch baking dish with cooking spray. Add the garlic and continue to whisk until the garlic is fragrant. about 10 minutes. Stir in the parsley and salt. Whisk in the flour and cook for 1 to 2 minutes. sliced 1 shallot. about 7 by 3 1/2 inches 1 tablespoon chopped fresh basil Preparation In a saucepan. In a large bowl. minced 1 cup plain soy milk (soya milk) 1 cup vegetable stock 2 green (spring) onions. Add the timesaving "no-boil" noodles directly to the dish. about 10 minutes longer. chopped 2 cups fat-free ricotta cheese ¾ cup grated Parmesan cheese 1 egg white 12 no-boil spinach lasagna sheets. 1/2 cup of the Parmesan and the egg white. sliced ½ cup dry-packed sun-dried tomatoes. minced 1 tablespoon chopped fresh flat-leaf (Italian) parsley ¼ tsp salt 6 cups baby spinach leaves. Cover with 3 more pasta sheets. Serves 8 9 . Let cool slightly. Preheat the oven to 375 F. beat together the ricotta. then another layer of pasta. Remove from the heat. soaked in water to rehydrate. Cook and stir until slightly thickened. Garnish with the basil. refrigerated and baked later. Transfer to a bowl and set aside to cool. Add the spinach and stir quickly until the spinach is wilted but still bright green. Remove from the heat and stir in the green onions and sun-dried tomatoes. heat the remaining 1 teaspoon olive oil over medium-high heat. Let stand for 10 minutes before serving. Whisk in the soy milk and stock all at once. drained and chopped 10 ounces fresh cremini or shiitake mushrooms. including tender green tops. Spread 1/2 cup of the sauce in the dish and cover with 3 sheets of the pasta. Cover loosely with foil and bake for 25 minutes. Add the remaining sauce and the remaining 1/4 cup Parmesan. Tip: This hearty main dish can be prepared ahead. Stir in the spinach and set aside.SPINICH LASAGNA WITH SUN-DRIED TOMATO SAUCE Ingredients 2 tablespoons plus 2 tsp olive oil 1 ½ tablespoons all-purpose (plain) flour 2 garlic cloves. Set the sauce aside. Spoon half of the spinach mixture onto the pasta and spread gently. In a large nonstick frying pan. about 30 seconds. Top with another 1/2 cup of sauce. Remove the foil and bake until golden. In the same pan. heat 1 teaspoon of the olive oil over medium-high heat. Add the mushrooms and shallot and sauté until lightly browned. Spoon in the remaining spinach filling and top with the last 3 pasta sheets. heat the 2 tablespoons olive oil over medium-high heat. stirring constantly. Spread the mushroom mixture on top and cover with another 1/2 cup of sauce.

cook 2 minutes.1 g LIGHT & EASY CHEESY CHICKEN MACARONI Ingredients 1 cup dry whole-wheat Macaroni ¾ cup skim milk 1 can 98% fat-free cream of chicken soup 1 lb. This fast and easy entre is ideal for weeknight guests. stirring well with a whisk. spreading evenly over bottom of pan with a wide spatula. Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons oil mixture to pan. canned mushrooms 1 cup 2% shredded cheddar cheese Preparation Preheat oven to 350. reduce heat to low.1 g FIBER 0. minced 2 tsp minced fresh tarragon 1/8 tsp salt Preparation Add the remaining olive oil-tarragon mixture at the final stage of the cooking process to preserve its full-bodied taste and citrus essence. serve immediately. mushrooms. Uncover and stir. soup. mix milk. Baked covered for 50 minutes. half of cheese.4g CARB 1. Drizzle chicken with 2 teaspoons oil mixture. Transfer chicken to a serving platter. Drizzle remaining oil mixture over chicken. Nutrition per serving CAL FAT 251 9g PROT 39. Cover and cook 2 minutes or until done. skinless chicken breast (cubed) 4 oz. Sprinkle chicken evenly with 1/4 teaspoon salt. Top with remaining cheese and back for additional 5 minutes. pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Combine olive oil and remaining 5 ingredients in a small bowl. Cook macaroni. In a bowl. Turn chicken over. 4 servings (serving size: 1 chicken breast half) Place each chicken breast half between 2 sheets of heavy-duty plastic wrap. cook 2 minutes. Pour pan drippings over chicken. boneless chicken breast halves ¼ tsp salt 2 Tbs extra-virgin olive oil 1 tsp grated lemon rind 2 Tbs fresh lemon juice 1 garlic clove. chicken. cooked boneless. 10 . and cooked macaroni. Spray a 2 qt casserole dish with non-stick spray and add mixture.TARAGON CHICKEN Ingredients 4 (6-ounce) skinless. Add chicken.

Divide turkey mixture into 4 equal portions and form into patties. Sauce will taste like a barbeque sauce and the chicken is very tender. 1 onion slice. halved 4 tablespoons ketchup Preparation Combine the ground turkey breast. Position the cooking rack 4 to 6 inches from the heat source. Can of Diet Cola Chopped Onion Preparation Add all ingredients to Crock Pot. Away from the heat source. Serves 4 (Serving size: 1 prepared burger including bun and toppings) Nutrition per serving CAL FAT 244 8g PROT 17g EASY COLA CHICKEN CARB 29 g FIBER 4g Ingredients 4-5 skinless. bread crumbs. chopped onion. or shred with forks to bake barbeque chicken sandwiches. 11 .12 oz. Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). 7 grams of fat and 4 grams of saturated fat. Serve pieces whole. lightly coat the grill rack or broiler pan with cooking spray. Worcestershire sauce and hot sauce in a large bowl. chopped 1 1/2 tablespoons Worcestershire sauce 1 teaspoon Tabasco (hot) sauce 4 whole-grain buns 4 slices tomato 4 slices red onion 2 bibb lettuce leaves. Grill burgers until nicely browned on both sides and heated through. 1 Cup Ketchup 1 . about 7 minutes a side.GRILLED TURKEY BURGER Ingredients 1 pound ground turkey breast 1/4 cup dried bread crumbs 1/4 cup chopped onion 2 tablespoons fresh parsley. Mix well. boneless chicken breasts. 1/2 lettuce leaf and a dollop of ketchup. Slow cook for 2-3 hours. Tip: Substituting ground turkey breast for ground beef sheds about 200 calories. Serve each burger on a bun topped with 1 tomato slice. parsley.

drained and rinsed 4 cups low-sodium chicken broth 3/4 teaspoon dried oregano 1 (15. until the meat is no longer pink about 2 minutes. Add the white beans. diced (about 1/2 cup) 3 medium poblano peppers (about 4 ounces each). diced (about 1 1/2 cups) 2 stalks celery.5-ounce) can hominy. preferably low-sodium.5-ounce) cans white beans such as cannelini. Serves 6 servings. Add the garlic. for 25 minutes. drained and rinsed Salt 1/4 cup nonfat plain Greek-style yogurt 2 tablespoons chopped fresh cilantro leaves Lime wedges Preparation Heat the oil in large pot or Dutch oven over moderate heat. stirring occasionally. about 30 seconds. and cook. more to taste 1 pound ground white meat turkey 2 (15. serving size: 1 1/2 cups Nutrition per serving CAL FAT 320 6g PROT 31g CARB 37 g FIBER 9g 12 . seeded and white ribs removed. coriander and cayenne and cook. poblanos. to taste. cumin. about 8 minutes. finely diced (about 1 1/2 cups) 1 clove garlic. and continue cooking. broth and oregano. stirring occasionally. celery. stirring. Ladle into individual bowls and top each serving with 1 tablespoon of yogurt and 1 1/2 teaspoons of cilantro. Add the onion. minced 1 teaspoon ground cumin 1/2 teaspoon ground coriander 1/4 teaspoon cayenne pepper. Garnish with a lime wedge. until the vegetables are soft. 10 minutes longer. Cook. until fragrant. partially covered. partially covered. breaking up the meat with a spoon. Add the ground turkey and cook.WHITE CHILI Ingredients 1 tablespoon olive oil 1 medium onion. Add the hominy and salt and more cayenne pepper.

Use tongs to get chicken from bag and shake off excess marinade. WEIGHT WATCHER’S CHILLI Ingredients 1lb. put marinade in a small pot and bring to a boil to allow sauce to thicken to a syrupy glaze. Add chicken and let marinade for at least 1 hour or up o 4 hours in fridge. Tip: This is best prepared on an outside grill. onion. Cut slits in chicken to allow marinade to evenly distribute to all parts of chicken.GRILLED SOY GLAZED CHICKEN THIGHS Ingredients 1/2 cup low sodium soy sauce 1/4 cup honey Clove of minced garlic 1 teaspoon of ginger Salt and Pepper to taste Red pepper flakes is optional but great addition for a little kick! 3 teaspoon of oil of choice (I like either olive or canola oil) 8 skinless bone in thighs (breast will work as well but not as moist) Preparation Mix all ingredients except chicken and then pour in zip lock bag. However a very hot grill pan (preferably cast iron) will work as well. In the meantime. Add all the cans DO NOT DRAIN! Simmer for 1 hr. salsa Preparation Brown meat and onions in large pot. ground Chuck or ground turkey 1 medium/large onion 1 Envelope Hidden Valley Ranch dressing 1 Envelope Taco seasoning 1 can corn 1 can chili beans 1 can pinto beans 1 can Mexican stewed tomatoes 1 can stewed tomatoes…. Add Ranch dressing and Taco seasoning. Serves 6. In about 10-15 you will have about a 1/3 cup of glaze that can be drizzled over chicken. Any kind Toppings: Sour cream with lime juice added. Put chicken on hot grill and until cooked through. Makes 12 Cups 13 . cilantro. Approximately 20 minutes. Garnish with scallions if you like. shredded cheddar or Mexican mix cheese.

GRILLED SALMON WITH WASABI-GINGER MAYONNASIE Ingredients 2 limes 1/2 cup of light mayo 2 teaspoon of wasabi paste (more or less depending on your heat tolerance) 2 teaspoon of finely grated FRESH ginger salt and pepper to taste and olive oil for pan searing 4 6 oz salmon fillets Preparation Take one lime and zest it in a small bowl. This will prevent tough. Be sure not to over cook. thyme. Then juice that same lime and put juice in with lime zest. let rest for about 5 minutes and use remaining lime to squeeze fresh juice over fish. Stir until well mixed together and set aside. about 4-5 minutes and then flip to other side.HEATHY TASTY BURGERS Ingredients 1 pound of ground turkey 1 egg 2 tablespoons of olive oil (for added moisture) 1/3 cup bread crumbs 1/2 cup canned black beans 1 teaspoon of following spices and herbs: cumin. Add just a squeeze of ketchup and a splash of lemon or lime juice. Season salmon with salt and pepper. Take some of the wasabimayo mixture and rub on salmon with your fingers (save at least half for later). Serve over jasmine rice or simple salad. Put beans in a bowl and mash with a fork until they all still can be recognized as beans but mashed enough to form a crumbly paste. Once fish is done. Simply fold turkey in and do NOT over mix. Cook until charred on one side. Combine 1/2 cup of light mayo with 1/2 tsp of cumin. Drain black beans under cold running water to remove any excess salt. try watercress. Grill until cooked thoroughly and let set for at least 5 minutes before serving For a tastier condiment. salt. try a spiced up light mayo. mayo and wasabi paste. Mix and apply to toasted buns. dry burgers. cilantro. paprika. Use remaining wasabimayo for topping 14 . Add beans to bread crumb mixture and then add ground turkey. Add the fresh ginger. Combine all spices and herbs with bread crumbs and then add egg and olive oil to mixture. Cook the salmon on grill pan using just enough olive oil to prevent it from sticking. Form 4 generous patties and put on outdoor grill or indoor grill pan. Instead of lettuce. pepper and cayenne pepper Preparation Beat egg in bowl and set aside. cayenne pepper and salt and pepper.

Place a layer of eggplant on bottom of prepared baking dish. lightly beaten 1 ½ cups canned tomato sauce ½ cup part-skim mozzarella cheese. Remove skin from eggplant and trim off ends. slice eggplant into ½ inch thick slices. grated 2 medium scallions(s). 15 . mayonnaise. carrots. set aside. set aside. flipping once. Bake eggplant on a nonstick cookie sheet until lightly browned. Stir in grapes. scallions and chopped walnuts. skinless. split in half 12 cup romaine lettuce leaves Preparation Combine yogurt. Combine bread crumbs. Italian seasoning and garlic powder in a medium-size bowl. seedless. Slice into 4 pieces and serve. Bake until cheese is melted and sauce is bubbling. chopped ¼ cup carrots(s). Parmesan cheese. Place about 3 romaine lettuce in each pita half. halved ¼ cup celery. Dip eggplant first into egg whites and then into bread crumbs mixture. shredded Preparation Preheat oven to 350 degrees F.SUPER SANDWICH STUFFED WITH CHICKEN SALAD Ingredients ¼ cup plain fat-free yogurt ¼ cup fat-free mayonnaise ¼ tsp ginger root 6 ounces chicken breast. about 10 minutes more. Add about ½ cup f chicken salad mixture. then add 1/3 of tomato sauce and 1# mozzarella cheese. red. ginger and cooked chicken together in a large bowl until chicken is well-coated. Coat a 9X13 inch baking dish with cooking spray. about 20-25 minutes. cubed ½ cup grapes. Repeat with 2m ore layers in same order. EGGPLANT PARMIGIANA Ingredients 1 spray(s) cooking spray 1/3 cup seasoned bread crumbs. celery. Cover and chill until ready to serve. Italian style 1 tablespoon grated Parmesan cheese 1 teaspoon Italian seasoning ¼ teaspoon garlic powder 1 medium raw eggplant 2 large egg whites. chopped 1 teaspoon chopped walnuts 2 large wheat pita(s). cooked.

cover and cook 2 minutes. and cook 3 minutes on each side or until browned. sliced Preparation Trim fat from pork. Pork Medallions with Mustard Sauce Ingredients 1 pound pork tenderloin Vegetable cooking spray 1 teaspoon vegetable oil ½ cup fat-free milk 2 tablespoon Dijion mustard 3 green onions.2g 16 .7g PROT 24. chicken. add oil. Reduce heat to low. Repeat procedure with remaining half of pork medallions. and flatten to ½-inch thickness. onion. sprayed w/ nonstick cooking spray. stirring constantly. Remove pork from skillet. using a meat mallet or rolling pin. Place slices between two sheets of heavy-duty plastic wrap. Return pork to skillet. turning to coat with sauce. Add broth. tomato paste. basil. Add half pork medallions. covered about 15 minutes or until beans are tender. cabbage. scraping particles that cling to bottom. beans. Cut pork into 1 inch-thick slices. Coat a large nonstick skillet with cooking spray. about 5 minutes. and keep warm.4 g FIBER 0. or vegetable) 1 ½ cup diced green cabbage ½ cup green beans 1 tablespoon tomato paste ½ teaspoon dried basil ¼ teaspoon dried oregano ¼ teaspoon salt ½ cup diced zucchini Preparation In a large saucepan. sauté carrot. Serve with polenta and steamed broccoli Nutrition per serving CAL 160 FAT 4.9g CARB 2. add milk to skillet. oregano and salt.GARDEN VEGETABLE SOUP Ingredients 2/3 cup sliced carrot ½ cup diced onion 2 garlic cloves 3 cup broth (beef. and garlic over low heat until softened. and place skillet over medium-high heat until hot. bring to boil. set aside. Stir in mustard and green onions. Lower heat and simmer. Stir in Zucchini and heat 3-4 minutes.

let rest for 20 minutes before removing the string and carving. or dry vermouth 1 14-ounce can reduced-sodium chicken broth Preparation The zesty lemon-garlic rub for this turkey gives it amazing flavor. Meanwhile. Instead of using a conventional supermarket turkey that's been “enhanced” with added sodium solution. turn it every 8 hours. (see Shopping Tip) 1/4 cup freshly grated lemon zest 1/4 cup packed fresh oregano leaves 2 tablespoons canola oil 1/2 teaspoon freshly ground pepper 3 tablespoons all-purpose flour 1/2 cup dry white wine. Stir in lemon juice. Tuck the wing tips under the turkey. lemon zest. Preheat oven to 350°F. oil. about 10 minutes. (Alternatively. (Alternatively. and continue roasting 1 hour more. Remove giblets from turkey (if included) and trim excess skin. then place in a small bowl and stir in oil. Tie the legs together with kitchen string. pepper and 2 tablespoons water in a food processor and pulse until it becomes a paste. Transfer the turkey to a large cutting board. divided 1/2 cup lemon juice 1/2 cup Worcestershire sauce 1/2 cup kosher salt 1 12-pound natural or organic turkey. Roast the turkey for 1 hour. pour the pan 17 . If the turkey is not fully submerged. Worcestershire. Discard the brine. under the skin onto the breast meat and leg meat and a little inside the cavity. pour any pan juices and fat into a large glass measuring cup and place in the freezer until the fat rises to the top. salt and 4 quarts cold water. Remove the turkey from the brine. lemon zest and oregano on a cutting board until finely minced. 30 to 45 minutes more. add 1 cup water to the pan. Place the remaining 4 cloves garlic. basting every 15 minutes. pepper and water. plus leftovers | Active Time: 40 minutes | Total Time: 3 hours 40 minutes (plus 24 hours brining time) Crush 6 cloves garlic and add to a very large stockpot (or clean bucket). oregano. tent with foil and continue roasting. here we brine a natural or organic turkey to keep the meat extra juicy without a lot of extra sodium. until an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers 165°F.LEMON-GARLIC ROAST TURKEY & WHITE-WINE GRAVY Ingredients 10 cloves garlic.) Loosen the skin over the breast and thigh meat. rinse well and pat dry. Rub the paste all over the turkey. Submerge the turkey in the brine and refrigerate for 24 hours. Baste the turkey with pan drippings. chop garlic. Place the turkey breast-side down in a roasting rack set in a large roasting pan. Turn it breast-side up on the rack. .

Pour the gravy through a fine-mesh sieve and serve with the turkey. then add to mushroom mixture.” If you can't find one. and thyme in measuring cup. pressing pieces down to brown evenly. Tip: Look for turkey labeled “natural” or “organic” in natural-foods stores or wellstocked supermarkets. and keep warm. sliced ¼ cup chopped onion 2 cloves garlic. scraping up any browned bits. 10. Set the roasting pan over two burners on medium heat. Sauté 7 to 10 minutes. minced (2 tsp. It works with conventional turkey. don't overlook this recipe. Heat oil in large skillet or Dutch oven over medium-high heat. Simmer 2 to 3 minutes. Continue cooking until reduced. about 3 minutes. or until softened and lightly browned. Add the defatted juices and broth to the roasting pan. Add mushrooms. skim off the fat with a spoon and discard. Add seitan. stirring constantly.juices and fat into a fat separator then pour the defatted juices into a large measuring cup. and cook 1 to 2 minutes on each side. 1 to 2 minutes. just skip the brining (Steps 1-2) and start with Step 3. Cook for 1 minute. Remove seitan from skillet. too. whisking often. bring to a simmer. onion. Add wine (or vermouth). top with mushroom sauce. Remove the pan juices from the freezer. Place seitan cutlets on plates. Turkeys labeled “heritage” are also typically “natural. return to a simmer. 18 .) ½ cup red wine (or red wine vinegar) 1 teaspoon Dijon mustard ½ teaspoon thyme 1 yeaspoon cornstarch ½ cup low-sodium vegetable broth ¼ cup chopped parsley Preparation Coat seitan pieces in flour. Nutrition per serving CAL 180 FAT 6g PROT 26g CARB 2g FIBER 0g BRAISED SEITAN CUTLETS IN MUSHROOM & RED WINE SAUCE 1 8 ounce package seitan drained and halved into 2 thin cutlets 1 tablespoon unbleached flour 1 tablespoon olive oil ¼ pound mushrooms.) Whisk flour with 1/4 cup water in a small bowl. or until thickened. then whisk in the flour mixture and simmer until thickened. mustard. Whisk together red wine. and sprinkle with parsley. and garlic skillet.

Bake at 350 degrees for 55 to 60 minutes. nutmeg. Pour filling into prepared crust. SUGAR FREE CHEESECAKE Ingredients 15 graham crackers. vanilla and flour until smooth. mix graham cracker crumbs with melted butter. In a large bowl. I like for it to brown a little. Bake in preheated oven for 1 hour. Chill in refrigerator until serving. 19 . and mix well with mixer. Stir in Splenda. milk. and remove the skin. mix cream cheese with Splenda until smooth. mixing just enough to incorporate. Mix in sour cream. and let cake cool in oven with the door closed for 5 to 6 hours. or until knife inserted in center comes out clean. In a medium bowl. eggs. Let cool and serve. Pour filling into an unbaked pie crust. Grease a 9 inch deep baking pan. Blend in milk. this prevents cracking. or until done. Beat on medium speed until mixture is smooth. melted (you can use butter substitute) 4 (8 ounce) packages cream cheese 1 1/2 cups Splenda 3/4 cup milk 4 eggs 1 cup sour cream 1 tablespoon vanilla extract 1/4 cup all-purpose flour Preparation Preheat oven to 350 degrees.SUGAR FREE SWEET POTATO PIE Ingredients 1 pound sweet potatoes 1/2 cup butter. Add butter. cinnamon and vanilla. softened (you can use butter substitute) 1 cup Splenda 1/2 cup milk 2 eggs 1/2 teaspoon ground nutmeg 1/2 teaspoon ground cinnamon 1 teaspoon vanilla extract 1 (9 inch) unbaked pie crust Preparation Boil sweet potato whole in skin for 40 to 50 minutes. crushed 2 tablespoons butter. Run cold water over the sweet potato. Turn the oven off. and then mix in the eggs one at a time. Press onto bottom of pan. Break apart sweet potato in a bowl.

Let cool in the pan on a wire rack for 10 minutes. Remove the cake from the pan and let cool completely on the cooling rack. using an electric mixer on low speed. coconut and pineapple. about 1 hour. using an electric mixer slowly beat the cream cheese in a small mixing bowl. baking soda and cinnamon. beat together the oil. crushed pineapple (in own juice). Bring to a boil and cook for 5 minutes. add the carrots and water. Add the flour mixture and beat until well blended. Bake until a toothpick inserted into the center of the cake comes out clean. Add the powdered sugar slowly and continue beating. Lightly coat a 9-by-13-inch cake pan with cooking spray. Serves 12 Preheat the oven to 350 F. at room temperature 3/4 cup powdered sugar 3/4 teaspoon vanilla extract 1 teaspoon lemon juice Preparation This modified carrot cake uses applesauce in place of half the oil. To make the frosting. In another bowl. and fat-free cream cheese instead of regular cream cheese. Dust with a bit of flour (about 1 tablespoon) and turn the pan over to remove most of it. applesauce. drained For the frosting 4 ounces fat-free cream cheese spread. In a medium saucepan. Add the vanilla and lemon juice. whisk together the flour. about 1 hour. These simple substitutions cut the fat by twothirds and calories by one-third.LOWER FAT CARROT CAKE Ingredients 1 1/3 cups shredded carrots 3 cups water 2 cups all-purpose (plain) flour (or whole wheat) 2 cups sugar (or Splenda sugar) 2 teaspoons baking soda 2 teaspoons ground cinnamon 1/2 cup corn oil 1/2 cup applesauce 5 egg whites from large eggs 2 teaspoons vanilla 1/4 cup chopped walnuts 1/2 cup coconut 1/2 cup canned. 20 . Pour the batter into the prepared pan. Fold in the cooked carrots. Mix until smooth. sugar. In a large bowl. egg whites and vanilla. Drain the water and set aside to cool. walnuts. Frost the top and sides of the cake.

Stir in oil. Lightly whisk eggs in a medium bowl. Fold the edges under at the rim and crimp. Combine brown sugar. Cover loosely with plastic wrap and refrigerate while you prepare the filling. evaporated milk. preheat to 350°F. 30 seconds to 4 minutes. whole-wheat flour. cornstarch. swirling the pan. Roll the dough into a 13-inch circle. cinnamon. Press the dough into a flattened disk. until the butter turns a nutty brown. Set the dough in the center and cover with two more sheets of plastic wrap. Cook. Melt butter in a small saucepan over low heat. nutmeg and salt in a small bowl. 21 . sugar and salt in a medium bowl. which stands in for heavy cream. or 1 tablespoon vanilla extract 1/2 cup packed dark brown sugar 1 tablespoon cornstarch 1 teaspoon ground cinnamon 1 teaspoon ground ginger 1/4 teaspoon ground nutmeg 1/4 teaspoon salt Preparation To prepare crust: Stir all-purpose flour. Place two overlapping lengths of plastic wrap on a work surface. does a fantastic job of cutting the fat in the filling. Remove the remaining wrap. bake pie: Position rack in lower third of oven. Rub through a sieve into the pumpkin mixture and whisk until incorporated. molasses and rum (or vanilla). Gradually stir in enough ice water so the dough holds together. depending on your stove. 8 servings Ingredients Crust 3/4 cup all-purpose flour 1/4 cup whole-wheat flour 1 tablespoon granulated sugar 1/8 teaspoon salt 1 tablespoon butter 3 tablespoons canola oil 1-2 tablespoons ice water Filling 2 large eggs 1 15. Pour into a small bowl and let cool. To prepare filling &amp. Remove the top sheets and invert the dough into a 9-inch deep-dish pie pan.or 16-ounce can plain pumpkin puree 1 12-ounce can nonfat evaporated milk 1/4 cup dark molasses 3 tablespoons dark rum. Nonfat evaporated milk.PUMPKIN PIE WITH RUM Dark molasses and dark rum put this pumpkin pie a cut above the rest. Don't use pumpkin-pie mix—buy canned pumpkin without added spices: the flavor will be superior. Add to that our blue ribbon butter-canola crust and you've dropped threequarters of the fat and more than half the calories found in most similar pies. Add pumpkin. Slowly stir the butter-oil mixture into the flour mixture with a fork until the mixture is crumbly. ginger.

Tip: To soften ice cream quickly. To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Freeze until firm. 40 to 50 minutes. Transfer to a wire rack to cool completely. Spoon the mixture into the cooled pie crust. Add oil and pulse until blended. Coat a 9-inch deep-dish pie pan with cooking spray. Tip: Equipment: 9-inch deep-dish pie pan Nutrition per serving CAL 278 FAT 8g PROT 7g CARB 43 g FIBER 3g FROZEN PUMPKIN MOUSSE PIE Ingredients Crust 30 small gingersnap cookies. about 10 minutes. cover the edges with foil if they are browning too quickly. at least 2 hours. To prepare filling: Combine pumpkin. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving. Add ice cream and stir until blended. softened (see Tip) Preparation Preheat oven to 350°F. microwave on Medium-Low for 30 to 60 seconds.Pour the filling into the prepared crust. Bake the pie until the filling has set and a skewer inserted in the center comes out clean. cinnamon. Press evenly into the bottom and up the sides of the prepared pan. sugar. Nutrition per serving CAL 230 FAT 5g PROT 4g CARB 42 g FIBER 2g 22 . Cool on a wire rack. (about 7 1/2 ounces) 2 tablespoons raisins 1 tablespoon canola oil Filling 1 cup canned pumpkin puree 1/3 cup packed brown sugar 1/2 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon freshly grated nutmeg 2 pints (4 cups) frozen low-fat vanilla ice cream. Cover and freeze the pie for up to 3 days. Bake the crust until set. ginger and nutmeg in a large bowl and mix well.

Remove the pan sides before slicing. (Neufchâtel) Filling 1 1/2 cups canned unseasoned pumpkin puree 3/4 cup sugar 2 tablespoons dark rum 1 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon ground cloves 3 large eggs 1 cup “lite” coconut milk Garnish 1/3 cup unsweetened coconut chips. Add butter one piece at a time. almonds. Bake the crust until set but not browned. Transfer to a wire rack and let cool to room temperature. Turn the dough out into the prepared pan (it will be crumbly). Place the tart pan on a baking sheet and pour in the filling. Coat an 11-inch round or 8-by-12-inch rectangular removablebottom tart pan with cooking spray. process until the almonds are finely ground. 23 . one at a time. until combined. Serve room temperature or refrigerate until chilled. To prepare crust: Combine flour. until incorporated. pulsing once or twice after each addition. Bake the tart until the filling is just set (the center may still appear soft. cinnamon. about 15 minutes. toasted (see Tip) 1 tablespoon sugar 1/2 teaspoon salt 4 tablespoons cold unsalted butter. To prepare filling: Beat pumpkin. ginger and cloves in a large bowl with an electric mixer on low speed until blended. if desired.PUMPKIN COCONUT TART Ingredients Crust 1 1/4 cups white whole-wheat flour. (see Ingredient Note) 1/2 cup slivered almonds. Beat in eggs. Beat in coconut milk. spread evenly and press firmly into the bottom and all the way up the sides to form a crust. cinnamon. 45 to 50 minutes. Let cool on a wire rack. 1 tablespoon sugar and salt in a food processor. Makes 10 servings. (see Ingredient Note) or flaked coconut. rum. and then cream cheese by the tablespoonful. Garnish with coconut. toasted (optional) Preparation Dark rum. cut into small pieces 4 tablespoons cold reduced-fat cream cheese. ginger and cloves give this pumpkin tart a complex flavor that matches perfectly with a cup of chai laced with milk. 3/4 cup sugar. Preheat oven to 350°F. coconut milk. but will become more solid as it cools).

½ cup confectioners’ sugar sifted). made from a special variety of white wheat. 2 to 4 minutes. Mix together ingredients with electric mixer on low speed for 1 minute. It is a nice pink color for the holidays and very moist. Tip: You can use unsweetened applesauce or egg substitutes to make the recipe healthier as well as eliminating the Cool 20 minutes and remove from pan by running a knife around edges and invert onto plate to cool. Shake out excess flour. Set aside. is light in color and flavor but has the same nutritional properties as regular wholewheat flour available in large supermarkets and in natural-foods stores and store in the freezer. Nutrition per serving CAL FAT 180 5g PROT 2g CARB 32 g FIBER 1g 24 . Place slivered almonds in a small dry skillet and cook over medium-low heat. Equipment: 11-inch round or 8-by-12inch rectangular removable-bottom pan. Ingredient note: Large thin flakes of dried coconut called coconut chips make attractive garnishes. stirring constantly. thawed and pureed ½ cup sweetened applesauce 2 large eggs Preparation Preheat oven to 350. Pour into pan. Cover and refrigerate the cooled tart for up to 1 day. Find them in the produce section of large supermarkets or at melissas. Bake 350 degrees for approximately 45-50 minutes or until cake is light brown and springs back when pressed. I would try it without the glaze as it should be sweet enough for most people. Drizzle a glaze over the top of a cooled cake. Nutrition per serving CAL 260 FAT 12g PROT 67g CARB 33 g FIBER 3g STRAWBERRY APPLESAUCE CAKE Ingredients 1 box white cake mix 1 package (10 oz) frozen strawberries in syrup. (Glaze is 3 tablespoons COLD whole milk. Scrap down sides. wrap tightly and refrigerate for up to 3 days. Ingredient note: White whole-wheat flour. Store in fridge up to 1 week. Lightly coat Bundt pan with cooking spray and dust with flour. Then beat on medium speed for 2 minutes. until fragrant and lightly browned.Tips: Prepare the crust (Step 2).

Sign up to vote on this title
UsefulNot useful