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TWU Home > Marketing & Communication > News Releases

TWU offers healthy recipes for holiday season

11/19/08


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.
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









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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
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P.O. Box 425410
Denton, TX 76204-5410
Phone: (940) 898-3456 | Fax (940) 898-3463

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