Sounds Good to Me

Pumpkin Muffins

2009-03-11T07:01:00.001-04:00

Serves: 9
Serving Size: 1 muffin

Sweet treat for dessert, or at any time of the day.

INGREDIENTS
2 eggs, beaten
1 cup sugar
1 cup canned pumpkin
3/4 cup olive oil
1/4 cup water
1-2/3 cup flour
1 teaspoon baking soda
3/4 teaspoon salt
1/2 teaspoon baking powder
1/2 teaspoon ground cloves
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1/2 cup nuts, chopped (optional)

DIRECTIONS
1. Preheat oven to 350º F.
2. Combine eggs, sugar, pumpkin, oil, and water in a medium-sized mixing bowl.
3. Stir together flour, baking soda, salt, baking powder, and spices in a separate bowl.
4. Add dry ingredients to wet, and stir to blend.
5. Place batter 3/4 to top of non-stick or lightly oiled muffin tins. You may also use cupcake cups.
6. Bake 20 minutes or until toothpick inserted into the middle of a muffin comes out clean. Remove from pan right away.

NUTRITION INFO
Calories: 398
Fat: 23 g
Carbohydrates: 45 g
Protein: 5 g

Summer Frozen Fruit Bars

2009-02-27T06:39:00.001-05:00

Serves: 4

Make your own popsicles!

INGREDIENTS
2 cups cut-up summer fruit (strawberries, peaches, watermelon, etc.)
1 tablespoon sugar
1 teaspoon fresh lemon juice

DIRECTIONS
1. Place the fruit in a blender. Cover and blend until smooth.
2. Add 1-2 tablespoons water, if necessary. Add sugar and lemon juice. Cover and blend until well mixed.
3. Pour into 4 oz. ice-pop molds or paper cups. Insert sticks. Freeze until solid.

NUTRITION INFO
Calories: 36
Fat: 0.3 g
Carbohydrates: 9 g
Protein: 0.5 g

Zucchini Lasagna

2009-01-02T06:34:00.001-05:00

Serves: 6

Courtesy of the NLHB, part of the National Institutes of Health and the U.S. Department of Health and Human Services (www.nhlbi.nih.gov).

INGREDIENTS
1/2 lb lasagna noodles, cooked in unsalted water
3/4 c part-skim mozzarella cheese, grated
1-1/2 c fat free cottage cheese
1/4 c Parmesan cheese, grated
1-1/2 c raw zucchini, sliced
2-1/2 c no salt added tomato sauce
2 tsp basil, dried
2 tsp oregano, dried
1/4 c onion, chopped
1 clove garlic
1/8 tsp black pepper

DIRECTIONS
1. Preheat oven to 350 F. Lightly spray 9- by 13-inch baking dish with vegetable oil spray.

2. In small bowl, combine 1/8 cup mozzarella and 1 tablespoon Parmesan cheese. Set aside.

3. In medium bowl, combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. Mix well and set aside.

4. Combine tomato sauce with remaining ingredients. Spread thin layer of tomato sauce in bottom of baking dish. Add a third of noodles in single layer. Spread half of cottage cheese mixture ontop. Add layer of zucchini.

5. Repeat layering. Add thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.

6. Bake for 30-40 minutes. Cool for 10-15 minutes.

NUTRITION INFO
Calories: 258
Fat: 9.7 g
Carbohydrates: 40.1 g
Protein: 16.4 g

Spicy Baked Sweet Potato "Fries"

2008-12-21T10:51:00.000-05:00

Serves: 4

A healthy alternative to an American favorite.

INGREDIENTS
2 medium sweet potatoes, washed and cut (lengthwise) into strips (1/3 inch on each side)
1-1/2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon salt
1/2 teaspoon onion powder

DIRECTIONS
1. Line cookie sheet with aluminum foil or parchment paper.
2. Preheat oven to 450 F.
3. In a small mixing bowl, combine all ingredients. Mix to evenly coat potato strips.
4. Place potato strips on lined cookie sheet (allow space between individual strips for even cooking).
5. Bake for 15 minutes (or until potatoes become crispy) turning strips every 5 to 7 minutes (or as needed).

NUTRITION INFO
Calories: 117.6
Fat: 5.5 g
Carbohydrates: 16.4 g
Protein: 1.2 g

Black Bean & Corn Dip

2008-12-20T08:44:00.001-05:00

Serves: 12

Great served with our Chili Lime Tortilla Chips. Reprinted with permission by Public Health - Seattle & King County.

INGREDIENTS
1 (15 oz.) can black beans, drained and rinsed or 2 cups black beans cooked at home
2 cups cooked fresh, frozen, or canned corn
1/2 cup plain nonfat yogurt
1/2 teaspoon thyme
1/2 teaspoon chili powder
black pepper to taste

DIRECTIONS
1. Place all ingredients in a blender. Blend for about 20 seconds or until all ingredients are smooth.
2. If the dip is too thick, stir in two tablespoons of yogurt.

NUTRITION INFO
Calories: 47.4
Fat: 0.4 g
Carbohydrates: 9.5 g
Protein: 2.6 g

Honey Glazed Ham

2008-11-16T08:30:00.000-05:00

Serves: 12

Keep it sweet and simple. A favorite during the holidays, this is a heartwarming addition to dinner and leftovers.

INGREDIENTS
5 pounds ready-to-eat ham (can also use pre-sliced)
1/4 cup whole cloves
1/4 cup dark corn syrup
2 cups honey
2/3 cup butter

DIRECTIONS
1. Preheat oven to 325 F.
2. Score ham, and stud with the whole cloves. Place ham in foil lined pan.
3. In the top half of a double boiler, heat the corn syrup, honey and butter. Keep glaze warm while baking ham.
4. Brush glaze over ham, and bake for 1 hour and 15 minutes in the preheated oven. Baste ham every 10 to 15 minutes with the honey glaze.
5. During the last 4 to 5 minutes of baking, turn on broiler to caramelize the glaze. Remove from oven, and let sit a few minutes before serving.

NUTRITION INFO (per serving)
Calories: 544.5
Fat: 20.8 g
Carbohydrates: 55.4 g
Protein: 37.0 g

Tortellini with Vegetables

2008-11-03T08:33:00.001-05:00

Serves: 4

Sweet vegetables compliment the cheese-filled pasta and tangy garlic in this recipe.

INGREDIENTS
1 medium red pepper, sliced
1 medium green pepper, sliced
1 medium orange or yellow sweet pepper, sliced
1 cup snow peas, sugar snap peas, or green beans
1 large tomato, quartered
2 tablespoons olive oil
1 medium onion, chopped
3 garlic cloves, chopped
5 or 6 fresh basil leaves, shredded
Salt and pepper to taste
2 cups dried cheese tortellini
1/2 cup grated parmesan cheese

DIRECTIONS
1. Cook tortellini as directed by the package.
2. Heat oil in a medium sized sauté pan.
3. Add onion, cook until translucent. Add garlic, peppers, basil, and beans.
4. Continue to cook until peppers become slightly soft.
5. Toss vegetables with drained pasta. Top with parmesan cheese.

NUTRITION INFO (per serving)
Calories: 335.3
Fat: 16.4 g
Carbohydrates: 34.8 g
Protein: 12.2 g

Orange Breakfast Ring

2008-10-21T14:06:00.002-04:00

Ingredients
Fat free cream cheese, softened
1/2 cup sugar
1 TBSP of grated orange peel
2 Tubes (8 oz ea) refrigerated crescent rolls
1/3 cup sliced almonds
1/2 cup confectioners' sugar
1 TBSP orange juice

Directions
Beat cream cheese, sugar and orange peel until blended; set aside. Unroll both tubes of dough; press perforations and seams together to form two rectangles. Overlap rectangles at one end and press the seam to seal. Spread cream cheese mixture over dough to within 1/2 inch of edges. Sprinkle with 2/3 of the almonds.Roll up jelly-roll style, starting with a long side; pinch seam to seal. Place seam side down on a greased baking sheet; pinch ends together to form a ring. With scissors, cut from outside edge 2/3rds of the way toward center of rind at 1- in. intervals. Separate strips slightly; twist to allow filling to show. Bake at 350 for 15-18 minutes or until golden brown. Cool for 10 minutes before carefully removing from pan to a wire rack. Combine confectioners' sugar and orange juice; drizzleover warm coffee cake. Garnish with the remaining sliced almonds.Slice how you like. I usually make 12 servings out of this coffee cake.

Number of Servings: 12

Nutritional Info
Amount Per Serving
Calories: 95.3
Total Fat: 1.9 g
Cholesterol: 3.3 mg
Sodium: 131.8 mg
Total Carbs: 16.1 g
Dietary Fiber: 0.4 g
Protein: 4.2 g

Apple Coffee Cake

2008-10-20T09:19:00.001-04:00

Serves: 20

Apples and raisins provide sweet moistness, which means less oil in this coffee cake that is low in saturated fat, cholesterol, and sodium.

INGREDIENTS
5 cups tart apples, cored, peeled, chopped
1 cup sugar
1 cup dark raisins
1/2 cup pecans, chopped
1/4 cup olive oil
2 teaspoons vanilla
1 egg, beaten
2-1/2 cup sifted whole grain flour
1-1/2 teaspoon baking soda
2 teaspoons ground cinnamon

DIRECTIONS
1. Preheat oven to 350º F.
2. Lightly oil a 13x9x2-inch pan.
3. In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes.
4. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about 1/3 at a time, just enough to moisten dry ingredients.
5. Turn batter into pan. Bake 35 to 40 minutes. Cool cake slightly before serving.

NUTRITION INFO (per 3.5" x 2.5" serving)
Calories: 180.7
Fat: 4.6 g
Carbohydrates: 33.6g
Protein: 2.8g

Apricot-orange Bread

2008-10-20T08:49:00.000-04:00

Serves: Makes 2 loaves

Only 1 egg and very little margarine are used in this low-saturated-fat, low-cholesterol, low-sodium bread.

INGREDIENTS
1 (6 oz.) package of dried apricots cut into small pieces
2 cups water
2 tablespoons margarine
1 cup sugar
1 egg, slightly beaten
1 tablespoon freshly grated orange peel
3-1/2 cups sifted whole grain flour
1/2 cup nonfat dry milk powder
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
1/2 cup orange juice
1/2 cup chopped pecans

DIRECTIONS
1. Preheat oven to 350º F. Lightly oil two 9x5-inch loaf pans.
2. Cook apricots in water in a covered medium-size saucepan for 10-15 minutes or until tender but not mushy. Drain; reserve 3/4 cup liquid. Set apricots aside to cool.
3. Cream together margarine and sugar. By hand, beat in egg and orange peel.
4. Sift together flour, dry milk, baking powder, soda, and salt. Add to creamed mixture alternately with reserved apricot liquid and orange juice.
5. Stir apricot pieces and pecans into batter.
6. Pour batter into prepared pans.
7. Bake for 40-45 minutes or until bread springs back when lightly touched in center.
8. Cool 5 minutes in pan. Remove from pan and completely cool on wire rack before slicing.

NUTRITION INFO (per ½ slice)
Calories: 100
Fat: 4.4 g
Carbohydrates: 14.2 g
Protein: 1.9 g

Slow Cooker Split Pea Soup

2008-10-16T15:47:00.001-04:00

A low sodium, low fat version of this classic soup.

6 cups water
2 carrots, grated
1 cup celery, chopped
1 cup split peas, dry
1/4 tsp parsley, dried
1/4 tsp garlic powder
2 potatoes, diced
1/2 onion, diced

Normally I would use diced ham, today I didn't have any so I used 2 chicken drumsticks, breaded and precooked.

Place all ingredients in the slow cooker. Set on low and cook for 8 hours.
Number of Servings: 4

Fat: 0.8 g
Carbohydrates: 35.5g
Calories: 179.6
Protein: 9.0g
Number of Servings: 4

Diet-friendly Creme Brulee

2008-10-16T14:26:00.002-04:00

Hip Hip Brulee!

This calorie-cutting custard is creamy enough to satisfy even the PICKIEST creme brulee fans, so get ready to INDULGE!

Ingredients:
1/3 cup fat-free liquid egg substitute (like Original Egg Beaters)
1/2 cup fat-free evaporated milk
1/2 cup fat-free half & half
3 tbsp. plus 1 tsp. brown sugar (not packed)
1 1/2 tsp. Coffee-mate Sugar Free French Vanilla powdered creamer
1 1/4 tsp. vanilla extract
4 tsp. granulated white sugar

Directions:
Preheat oven to 325 degrees. In a medium pot, combine milk, half & half, and brown sugar. Bring to medium heat on the stove. Stir and cook until the sugar has dissolved and mixture is hot. Stir in the powdered creamer, blending well. Remove from heat. In a large bowl, mix the egg substitute and vanilla extract together. Gradually whisk in the hot milk mixture. Set four 4-ounce baking ramekins or custard cups in a deep baking dish. Evenly distribute the custard mixture into the cups. Carefully pour hot water into the baking dish, around the cups, being careful not to splash any water into the custard (or on yourself!). The water should come about halfway up the outsides of the custard cups. Carefully transfer pan to the oven, and bake for about 28 minutes, until custards are set. Remove from the oven, allow to cool, and then refrigerate custard cups until completely chilled. Once ready to serve, top each custard cup with 1 tsp. white sugar. Using a hand-held butane kitchen torch, caramelize the sugar (in other words, blast with fire 'til browned). Enjoy!

MAKES 4 SERVINGS

Serving Size: 1 custard cup
Calories: 104
Fat: 0.5g
Sodium: 126mg
Carbs: 18.5g
Fiber: 0g
Sugars: 17g
Protein: 4.5g

Sichuan-Style Chicken with Peanuts

2008-10-15T13:15:00.000-04:00

Sichuan Sauce
3 tablespoons reduced-sodium chicken broth
1 tablespoon tomato paste
2 teaspoons Chinkiang rice vinegar (see Tip, below) or balsamic vinegar
1 teaspoon sugar
1 teaspoon reduced-sodium soy sauce
1/2 teaspoon sesame oil
1/4 teaspoon cornstarch
1/4 teaspoon crushed red pepper, plus more to taste

Chicken
1 pound skinless, boneless chicken breast or thighs, trimmed and cut into 1-inch cubes
1 teaspoon Shao Hsing rice wine (see Tip, below) or dry sherry
1 teaspoon reduced-sodium soy sauce
1 1/2 teaspoons cornstarch1/2 teaspoon minced garlic
1 tablespoon canola oil2 1/2-inch-thick slices ginger, smashed2 cups sugar snap peas (8 ounces)1/4 cup dry-roasted peanuts
1 scallion, minced

1. To prepare Sichuan sauce: Whisk broth, tomato paste, vinegar, sugar, soy sauce, sesame oil, cornstarch and crushed red pepper to taste in a small bowl.
2. To prepare chicken: Combine chicken, rice wine (or sherry), soy sauce, cornstarch and garlic in a medium bowl; mix thoroughly.
3. Heat a 14-inch flat-bottomed wok or large skillet over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl oil into the pan, add ginger and stir-fry for 10 seconds. Carefully add the chicken mixture, spreading it out. Cook until the chicken begins to brown, about 1 minute. Using a spatula, stir-fry for 30 seconds. Spread the chicken out again and cook for 30 seconds. Continue stir-frying until the chicken is lightly browned on all sides, 1 to 2 minutes. Add snap peas and stir-fry for 1 minute. Stir the Sichuan Sauce, swirl it into the pan and stir-fry until the chicken is just cooked through and the sauce is slightly thickened and glossy, 30 seconds to 1 minute. Transfer to a platter (discard the ginger) and sprinkle with peanuts and scallions. Serve immediately.

Makes 4 servings, 1 cup each.

NUTRITION INFORMATION:
Per serving: 273 calories; 12 g fat (2 g sat, 6 g mono); 66 mg cholesterol; 11 g carbohydrate; 28 g protein; 3 g fiber; 177 mg sodium; 427 mg potassium. Nutrition bonus: Vitamin C (30% daily value), Iron (15% dv).

TIPS: Chinkiang is a dark, slightly sweet vinegar with a smoky flavor. It is available in many Asian specialty markets. If unavailable, balsamic vinegar is an acceptable substitute.

Shao Hsing (or Shaoxing) is a seasoned rice wine. It is available in most Asian specialty markets and some larger supermarkets in the Asian section. An acceptable substitute is dry sherry, sold with other fortified wines in your wine or liquor store. (We prefer it to the “cooking sherry” sold in many supermarkets, which can be surprisingly high in sodium.)

Shrimp in Green Sauce

2008-10-15T11:55:00.000-04:00

I LOVE shrimp, and garlic, so this is right up my alley! Again, though, not sure how the family would enjoy it. After all, the sauce is green!

The Washington Post, October 1, 2008

Dinner in 20 Minutes
Course: Main Course
Features: Fast, Kid-Friendly

Summary:
This is a shrimp and/or garlic lover's idea of a perfect dish. The sauce tastes almost naughty yet has much less oil than you might find in a scampi recipe.
Those who aren't counting calories would be happy to mop up the sauce with hunks of country-style bread. The rest of us could serve the shrimp with a small heap of steamed vegetables -- and slide a little of the green sauce their way.

4 servings

Ingredients:
1 bunch scallions
1/2 bunch flat-leaf parsley
3 1/2 tablespoons extra-virgin olive oil
6 medium cloves garlic
1/8 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper flakes
2 pounds frozen peeled and deveined large uncooked shrimp, defrosted
1/3 cup dry white wine

Directions:
Preheat the oven to 500 degrees.
Trim off the root ends of the scallions; peel off and discard their outer layer. Cut the white and light-green parts into 2-inch pieces and place in the bowl of a food processor. Rinse the parsley well and blot dry with paper towels. Trim off and discard the stems; add the parsley leaves to the bowl, along with the oil and garlic. Process for about 1 minute, stopping to scrape down the sides of the bowl. Transfer to a large bowl, add the salt, pepper and crushed red pepper flakes; mix well.
Add the shrimp and toss to coat evenly, then spoon the coated shrimp into a shallow roasting pan. Add the wine and stir slightly to incorporate. Roast for 2 to 3 minutes, then stir the contents of the pan; roast for 3 to 4 minutes, or until the shrimp are pink and curled, and much of the wine has evaporated.
Divide the shrimp and sauce among individual plates. Serve immediately.

Recipe Source:
Adapted from "The Best of Cooking Light Everyday Favorites" (Oxmoor House, 2008).

Red Bean and Rice Cakes

2008-10-15T11:49:00.000-04:00

I love red beans, and am not m uch of a meat eater, so this sounded great to me! Wouldn't go over with the family so well, though... I hope someone likes it!

1/2 cup uncooked regular long-grain white rice
1 cup water
1 cup Fiber One® cereal
2 cans (15 oz each) Progresso® dark red kidney beans, drained, rinsed
1 small onion, finely chopped (1/4 cup)
1/4 cup diced green bell pepper
1 egg or 2 egg whites, beaten
1 tablespoon chili powder
1 teaspoon ground cumin
1/4 teaspoon ground red pepper (cayenne)
Salad greens, if desired
1/2 cup Old El Paso® Thick 'n Chunky salsa

1. Cook rice in water as directed on package. Meanwhile, place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
2. In large bowl, place beans; mash with potato masher or fork. Stir in onion, bell pepper, cooked rice, egg, chili powder, cumin, red pepper and 2 tablespoons of the cereal. Shape into 8 patties; coat patties completely with remaining cereal.
3. Spray 10-inch skillet with cooking spray. Cook 4 patties in skillet over medium heat about 10 minutes, turning once, until brown. Remove patties from skillet. Cover and keep warm while cooking remaining patties.
4. Serve patties on salad greens; top with salsa.

Corn Chowder

2008-10-15T11:35:00.000-04:00

Serves: 4

Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.

INGREDIENTS
1 tablespoon olive oil
2 tablespoons finely diced celery
2 tablespoons finely diced onion
2 tablespoons finely diced green pepper
1 package frozen whole kernel corn (10 oz.)
1 cup peeled, diced, 1/2" raw potatoes
2 tablespoons chopped fresh parsley
1 cup water
1/4 teaspoon salt
Black pepper to taste
1/4 teaspoon paprika
2 tablespoons flour
2 cups low-fat (1%) or skim milk
1/4 cup fresh parsley, minced

DIRECTIONS
1. Heat oil in medium saucepan.
2. Add celery, onion, and green pepper and sauté for 2 minutes.
3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; cook, covered, about 10 minutes or until potatoes are tender.
4. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
5. Add gradually to cooked vegetables and add remaining milk.
6. Cook, stirring constantly, until mixture comes to a boil and thickens.
Serve garnished with chopped fresh parsley.

NUTRITION INFO (per 1-cup serving)
Calories: 205.7
Fat: 5.3 g
Carbohydrates: 33.3 g
Protein: 8.1 g