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offers healthy recipes for holiday season
11/19/08
Garlic
Mashed Potatoes
1 pound (about 2 large) Potatoes, peeled and quartered
2 cups Skim milk
2 large Cloves garlic, chopped
1⁄2 teaspoon White pepper
Cover and cook potatoes in a small amount of boiling water
for 20-25 minutes or until tender. Remove from heat. Drain
and recover. Meanwhile, in a small saucepan over low heat,
cook garlic in milk until garlic is soft, about 30 minutes.
Add garlic-milk mixture and white pepper to potatoes. Beat
with an electric mixer on low speed or mash with a potato
masher until smooth.
Microwave Directions:
Scrub potatoes, pat dry, and prick with a fork. On a plate,
cook potatoes, uncovered, on 100% (high) power until tender
(about 12 minutes), turning potatoes over once. Let stand
5 minutes. Peel and quarter. Meanwhile, in a 4-cup glass measuring
cup, combine milk and garlic. Cook, uncovered, on medium heat
until garlic is soft (about 4 minutes).
Yield: Makes 4
servings.
Nutrition information:
Calories - 141, Total fat 1 g, Saturated fat 1 g, Cholesterol
2 mg, Sodium 70 mg, Fiber N/A
Cornbread
Stuffing
Vegetable oil spray
3 cups crumbled corn bread
2 cups chicken broth (low sodium)
1 cup fat-free, no-salt-added cracker crumbs
3 ribs celery, finely chopped (1 1/2 cups)
1 large onion, finely chopped (2/3 cup)
whites of 2 medium eggs
1/2 teaspoon pepper, or to taste
1/2 teaspoon dried sage or poultry seasoning
Preheat oven to
350 degrees F. Lightly spray a 9-inch round or square baking
dish with vegetable oil spray. In a large bowl, combine remaining
ingredients, stirring well. Pour into baking dish. Bake, covered,
for 45 minutes.
Yield: Makes 8
servings.
Nutrition information:
Calories 178, Protein 6 g, Carbohydrates 28 g, Cholesterol
9 mg, Total Fat 4 g, Saturated 1 g, Polyunsaturated 2g, Monounsaturated
10 g, Fiber 2 g, Sodium 367 mg
Rosemary
Sweet Potatoes
3 large sweet potatoes
2 tablespoons extra-virgin olive oil
2 teaspoons coarse sea salt
1 tablespoon finely chopped fresh rosemary leaves
Peel the potatoes.
Cut into 1" slices. Place in a single layer on a baking
sheet.
Sprinkle over the olive oil, salt and rosemary. Toss with
fingertips to coat.
Place in a preheated 450 °F oven. Roast for 20 minutes
or until potatoes are fork tender.
Yield: Makes 10
servings.
Nutrition information:
Calories 55.62, Fat 2.45 g, Protein 0.54 g, Carbohydrates
7.96 g, Dietary Fiber 0.28 g
Baked
Asparagus
2 pounds asparagus (hard stem parts removed)
2 tablespoons olive oil
2 teaspoons chopped fresh thyme (or regular dried)
1/2 teaspoon salt
1/8 teaspoon fresh ground black pepper
Lay asparagus in shallow baking dish. Drizzle with 2 Tablespoons
of olive oil. Sprinkle with 1/2 teaspoons salt and 1/8 teaspoons
of black pepper. Then roast in a 425 degree F. oven for 15
minutes. Enjoy.
Yield: Makes 6
servings.
Nutrition Information
Per
Serving: 59 Calories; 5g Fat (65.5% calories from fat); 1g
Saturated Fat; 2g Protein; 4g Carbohydrate; 2g Dietary Fiber;
0mg Cholesterol; 179mg Sodium. Exchanges: 0 Grain(Starch);
1/2 Vegetable; 1 Fat.
Crustless
Pumpkin Pie
1 can pumpkin (15
oz)
1 can evaporated skim milk (12 oz)
3/4 cup egg substitute (or 3 egg whites)
1/2 tsp salt
3 tsp pumpkin pie spice
1 tsp vanilla
2/3 C. Splenda (or sugar) or to taste
Combine all ingredients
and beat until smooth.
Pour into
a 9" sprayed pie pan
Bake at 400
for 15 minutes, and then at 325 for 45 minutes or until a
knife inserted in center comes out clean.
TIP!
Top this pie with a little fat free Cool-Whip for even more
of a treat! Counts as a vegetable serving and high in fiber!
Nutrition information
Calories 140; calories from fat 15; total fat 1.5g; saturated
fat 0g; cholesterol 55mg; sodium 220mg; carbohydrate 28g;
fiber 2g; sugars 26g; protein 5g;
Simple
Blackberry Crisp
4 cups unsweetened
blackberries*, thawed if frozen
1 Tbs. all purpose flour
3/4 cup sugar
1 tsp. lemon zest, grated
1 sheet frozen puff pastry
Preheat oven to
375°F. Combine blackberries, flour, sugar and lemon zest
in a shallow baking dish and toss. Arrange puff pastry over
blackberries, trimming edges. Bake 35 minutes or until top
is golden and juice is bubbling.
Yield. Makes 6
servings
Nutrition Facts
Per serving: calories 209, fat 3.4g, 14% calories from fat,
cholesterol 0mg, protein 1.9g, carbohydrates 45.3g, fiber
5.2g, sugar 35.8g, sodium 21mg
*Substitute any unsweetened fruit; apples, blueberries, cherries.
Healthy
Recipe Substitutions
| 1 whole egg
|
2
egg whites |
| sour cream |
low fat plain
yogurt or low fat sour cream |
| milk |
skim or 1%
milk |
| ice cream
|
frozen yogurt |
| heavy cream
(not for whipping) |
1:1 ratio
of flour whisked into non fat milk (e.g. 1 cup of flour
+ 1 cup of non fat milk) |
| whipped cream |
chilled evaporated
skim milk or other low fat whipped products such as Nutriwhip |
| cheese |
low-fat cheese
(please note: non-fat cheese does not melt well if used
in cooking or baking) |
| butter |
light butter |
| cream of mushroom
|
fat-free cream
of mushroom |
Media Contact:
Amanda Simpson
Director of News and Information
Tel: (940) 898-3456
e-mail: asimpson1@twu.edu |
