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TWU Home > Marketing & Communication > News Releases

TWU offers healthy recipes for holiday season


Garlic Mashed Potatoes Crustless Pumpkin Pie
Cornbread Stuffing Simple Blackberry Crisp
Rosemary Sweet Potatoes Healthy Recipe Substitutions
Baked Asparagus  


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.
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)
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

Page last updated January 22, 2009

Office of Marketing & Communication
1215 Oakland St.
P.O. Box 425410
Denton, TX 76204-5410
Phone: (940) 898-3456 | Fax (940) 898-3463

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