Recipe of the Day

1/02/08 Wasabi Mashed Potatoes
From Cal-a-Vie Spa

Ingredients:
6 medium Yukon Gold potatoes
2 T nonfat sour cream
¼ C nonfat milk
4 tsp (about) prepared wasabi (Japanese horseradish)
1 to 2 T basil oil (optional)
Salt, to taste
White pepper, to taste

Directions:
Peel and dice the potatoes and place in a pot of cold, lightly salted water. Boil the potatoes until soft, then drain. Place in an electric mixer at low speed or press through a food mill. Add the sour cream, milk, and seasoning. Mix at low speed until smooth. Add wasabi gradually, beating constantly and checking frequently for taste; you may not need the entire amount. Add the basil oil for color, if desired.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 158.75
Protein: 3.37 g
Carbs: 36.09 g
Total Fat: 0.18 g
Saturated Fat: 0.06 g
Cholesterol: 1.04 mg
Sodium: 410.92 mg
Fiber: 3.34 g

12/31/07 Chicken Salad Méditerranéenne
From Chef Kyle Shadix, MS, RD

Ingredients:
3 T olive oil
1 T red wine vinegar
3 T chopped fresh tarragon
¼ C fresh lemon juice
1 T Dijon mustard
Zest of 2 lemons
2 C cooked chicken breast
1 C dry orzo, cooked, rinsed, and cooled
1 C golden raisins
1 pint cherry tomatoes, cut in halves
1 bunch scallions, finely chopped
¼ C chopped, pitted Kalamata olives
3 T drained capers
½ C fresh parsley, finely chopped

Directions:
Combine oil, vinegar, tarragon, lemon juice, mustard, and lemon zest in a small bowl; whisk to blend.

Transfer cooked orzo to a large bowl, add golden raisins, and pour dressing over pasta and raisins. Stir and allow to sit for 10 minutes while raisins plump up slightly.

Add remaining ingredients and toss to coat. Allow to chill.

Makes 5 servings

Nutrition Analysis Per Serving
Calories: 352
Protein: 16 g
Carbs: 50 g
Total Fat: 12 g
Saturated Fat: 0.5 g
Cholesterol: 26 mg
Sodium: 309 mg
Fiber: 6 g

12/28/07 Kalamata Olive Hummus
From Chef Beverly Lynn Bennett

Ingredients:
1 C Kalamata olives, pitted
2 15-oz cans chickpeas, rinsed and drained
6 to 8 large cloves garlic
1/3 C balsamic vinegar
¼ C lemon juice
3 T filtered water
3 T raw tahini
2 T olive oil
1 tsp ground cumin
½ tsp sea salt
¼ tsp freshly ground black pepper
¼ C fresh chopped parsley

Directions:
Roughly chop the olives and set aside ½ cup. In a food processor, place the remaining chopped olives, chickpeas, garlic, balsamic vinegar, lemon juice, water, tahini, olive oil, and seasonings and process 1 to 2 minutes until smooth and creamy. Scrape down the sides of the container, add parsley, and process an additional 30 seconds. Transfer hummus to a medium bowl, stir in reserved chopped olives, and serve.

Serve with pita bread or assorted raw vegetables for a snack or appetizer, or use as a filling for sandwiches, wraps, or hollowed-out or sliced vegetables. Store hummus in an air-tight container in the refrigerator for up to one week or in the freezer for several months.

Makes 16 servings

Nutrition Analysis Per Serving
Calories: 81.86
Protein: 2.52 g
Carbs: 8.73 g
Total Fat: 4.33 g
Saturated Fat: 0.44 g
Cholesterol: 0 mg
Sodium: 234.76 mg
Fiber: 1.89 g

12/27/07 Grand Prize Cookbook Contest Winner: Baked Stuffed Zucchini
From Mary Bennett, RD, of Corning, New York

Ingredients:
½ lb 95% lean ground beef
1 large onion, finely diced
2 medium zucchinis
1 tsp prepared minced garlic
1 large tomato, diced
¾ tsp dried basil
Salt and pepper to taste
½ C seasoned breadcrumbs
1/3 C Parmesan cheese
32-oz can spaghetti sauce
8 oz shredded part-skim mozzarella cheese

Directions:
Fill a large pot with water and bring to a boil. Cut off ends of zucchini and cut lengthwise. Scoop out center of each half, leaving ¾-inch-thick shell; reserve center portion. Cut each of the four half shells crosswise to yield 8 half shells. Place shells into boiling water for approximately 8 to 10 minutes or until slightly tender; remove and cool slightly.

Meanwhile, brown ground beef and diced onion over medium heat until onion is softened and meat is browned. Drain off any excess fat. Chop reserved zucchini centers. Add chopped zucchini, tomatoes, and seasonings to beef mixture. Sauté over medium heat for 5 minutes or until vegetables are slightly tender. The mixture will become slightly wet as the vegetables soften. Add breadcrumbs and Parmesan cheese, mixing thoroughly until crumbs soak up the liquid. Remove from heat.

Preheat oven to 350ºF. Spread 8 oz of spaghetti sauce into the bottom of casserole dish. Place zucchini into pan. Divide stuffing mixture into 8 portions (approximately 1/3 cup each) filling each zucchini shell. Top with 2 to 3 T reserved spaghetti sauce. Sprinkle each with 1 oz of mozzarella cheese. Spray a piece of foil lightly with vegetable oil spray. Cover with foil, vegetable spray side down. Bake in a 350ºF preheated oven for 40 minutes or until fork tender. Remove foil and bake another 5 to 10 minutes or until cheese is melted. Serve with remaining sauce if desired.

Makes 8 servings

Nutrition Analysis Per Serving
Calories: 232.59
Protein: 17.52 g
Carbs: 20.58 g
Total Fat: 9.5 g
Saturated Fat: 4.96 g
Cholesterol: 37.65 mg
Sodium: 1,111.38 mg
Fiber: 1.49 g*

Note: Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an underreporting of values.

12/24/07 Crunchy Asian Salad
From Linda Kees, RD, of Boise, Idaho

Ingredients:
1 C broccoli florets
1 C cauliflowerets
1 C cherry tomatoes
½ C fresh snow peas
2 green onions, thinly sliced
½ C sliced water chestnuts, drained
4½ tsp reduced sodium soy sauce
1 T cider vinegar
1 T sesame oil
¾ tsp sugar or Splenda
½ tsp sesame seeds, toasted
½ tsp olive oil
Dash pepper

Directions:
In a large bowl, combine broccoli, cauliflowerets, tomatoes, snow peas, and green onions. Stir in water chestnuts.

In a small bowl, whisk the soy sauce, vinegar, sesame oil, sugar/Splenda, sesame seeds, olive oil, and pepper. Pour over broccoli mixture. Stir to coat. Cover and refrigerate until chilled.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 82
Protein: 2 g
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 10 mg
Sodium: 250 mg
Fiber: 3 g

12/21/07 Peppermint Mousse

Ingredients:
1 box sugar-free instant white chocolate pudding mix
2 C fat-free milk
½ tsp peppermint extract
3 drops red food coloring
1½ C fat-free Cool Whip

Directions:
In a bowl, mix pudding mix, milk, peppermint extract, and food coloring. Whisk for 2 minutes. Refrigerate for 5 to 10 minutes. Add Cool Whip and mix for 2 additional minutes. Spoon into parfait glasses.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 114.39
Protein: 4.18 g
Carbs: 21.01 g
Total Fat: 0.22 g
Saturated Fat: 0.14 g
Cholesterol: 2.45 mg
Sodium: 398.75 mg
Fiber: 0 g

12/20/07 Morning Frittata

Ingredients:
1 1/3 C frozen hash brown potatoes
1/3 C chopped green pepper
1/3 C diced turkey bacon
½ tsp salt
½ tsp hot sauce
1/8 tsp black pepper
Equivalent of 4 eggs, egg substitute
4 egg whites
¼ C shredded, part-skim mozzarella cheese
2 T chopped green onions

Directions:
Preheat broiler. Heat a 10-inch nonstick skillet coated with cooking spray over medium-high heat. Add potatoes, peppers, and bacon; sauté until potatoes are golden brown. Remove from pan. Wipe pan and recoat with cooking spray. Combine salt, hot sauce, pepper, egg substitute, and egg whites and whisk in a medium bowl. Stir in potato mixture, cheese, and chopped green onions. Heat pan over medium heat. Pour in egg mixture. Reduce heat to medium-low; cook until bottom is lightly browned. Wrap handle of pan with foil. Broil until top is lightly browned, almost 2 minutes, and set.

Makes 4 servings

Nutrition Analysis Per Serving:
Calories: 155.76
Protein: 15.07 g
Carbs: 14.98 g
Total Fat: 3.84 g
Saturated Fat: 1.58 g
Cholesterol: 10.51 mg
Sodium: 678.27 mg
Fiber: 1.28 g*
Note: Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an underreporting of values.

12/19/07 Whole Wheat Cranberry Banana Bread
From Chef Kyle Shadix, MS, RD

Ingredients:
1¾ C whole wheat flour
1½ C all-purpose flour
2 tsp baking soda
½ tsp cinnamon
½ tsp salt (optional)
4 large eggs at room temperature
1 1/3 C brown sugar
1 C granulated sugar
½ C vegetable oil
½ C unsweetened applesauce
3 C mashed very ripe bananas
¼ C sour cream
2 tsp vanilla
½ C toasted and chopped pecans or walnuts
1 C dried cranberries soaked in 1 C of orange juice for at least 2 hours (discard orange juice that does not soak into the cranberries.)

Directions:
Preheat oven to 350ºF. Spray two (9x5x3-inch) metal loaf pans, then dust with flour.

Sift together flours, baking soda, cinnamon, and salt into a bowl.

With an electric mixer, beat eggs and sugars until very thick and mixture forms a ribbon when beater is lifted, approximately 8 minutes. Reduce speed to low and add oil in a slow stream. Add applesauce, then mix in bananas, sour cream, and vanilla.

Remove bowl from mixer and fold in flour mixture, nuts, and cranberries.

Divide batter between loaf pans and bake until golden brown and a wooden toothpick comes out clean, approximately one hour to one hour and 15 minutes.

Makes 2 loaves, 10 slices each

Nutrition Analysis Per Serving
Calories: 217
Protein: 4 g
Carbs: 32 g
Total Fat: 8 g
Saturated Fat: 1 g
Cholesterol: 22 mg
Sodium: 139 mg
Fiber: 3 g

12/18/07 Vegetarian Cookbook Contest Winner: Roma Lasagna
From Executive Chef Diane Halferty of Corpus Christi, Texas

Ingredients:
12 uncooked lasagna noodles
½ C dry sherry or unsweetened apple juice
1 medium onion, finely chopped (½ C)
1 package (8 oz) sliced fresh mushrooms (3 C)
2 large zucchini, shredded (about 4 C)
2 medium red or green bell peppers, chopped (1 C)
½ tsp salt
2 C chopped fresh spinach
1 tsp dried basil leaves
½ tsp dried oregano leaves
1 container (15 oz) reduced-fat ricotta cheese
1 C fat-free or reduced-fat cottage cheese
¼ C grated Parmesan cheese
1 can (8 oz) tomato sauce
1 C shredded nonfat mozzarella cheese (4 oz)

Directions:
Heat oven to 425ºF. Spray 13- X 9-inch (3-quart) glass baking dish and sheet of foil (large enough to cover dish) with cooking spray. Cook lasagna noodles as directed on package; drain.

Meanwhile, in 12-inch nonstick skillet or Dutch oven, heat sherry to boiling over medium-high heat. Add onion; cook 3 minutes, stirring frequently. Stir in mushrooms, zucchini, bell peppers, and salt. Cook 5 minutes, stirring occasionally. Stir in spinach, basil, and oregano. Cook 2 minutes. Remove from heat; drain well.

In a medium bowl, mix ricotta, cottage, and Parmesan cheeses.

Place 3 cooked noodles in bottom of baking dish. Top with 1/3 of ricotta mixture and 1/3 of vegetable mixture. Repeat layers 2 more times. Top with remaining 3 lasagna noodles, tomato sauce, and mozzarella cheese. Cover tightly with foil, sprayed side down.

Bake 25 to 30 minutes or until bubbly around edges. Uncover baking dish; bake 5 minutes longer or until top is lightly golden brown. Let stand 5 minutes before serving. Cut into squares.

Makes 12 servings

Nutrition Analysis Per Serving
Calories: 225.07
Protein: 13.35 g
Carbs: 30.25 g
Total Fat: 4.32 g
Saturated Fat: 2.36 g
Cholesterol: 15.87 mg
Sodium: 400.18 mg
Fiber: 2.01 g*
Note: Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an underreporting of values.

12/17/07 Gluten-free Chocolate Brownies
From Dietitian Kristie Smith of Kahuku, Hawaii

Ingredients: Wet Mix
1/3 C oil
1/3 C light sour cream, plus another ¼ C
2 C sugar
4 eggs

Directions:
Beat together above ingredients.

Ingredients: Dry Mix

1½ C Walrus bread mix (gluten free—see below)
1 tsp baking powder
1 tsp salt
¾ C cocoa, plus another 2 T
1 tsp xanthum gum

Directions:
Stir dry mixture with wet mixture. Add nuts if desired. Bake in greased pan at 350ºF for 30 to 35 minutes. Insert toothpick in middle to check for doneness.

Makes 15 servings

Nutrition Analysis Per Serving
Calories: 312
Protein: 6.2 g
Fat: 10.3 g
Carbs: 50 mg
Cholesterol: 64 mg
Sodium: 382 mg
Fiber: 1.4 g

12/14/07 Southwestern Arepas
From Dietitian Carolyn Meyers of Amsterdam, New York

Ingredients: Arepas

1 C Pamela’s Baking and Pancake Mix
2 T corn meal
1 egg
¾ C water
1 T oil

Directions:
Combine dry ingredients into egg, water, and oil. Mix well. On preheated, lightly oiled, medium-low heat skillet, drop ¼ C mixture and heat until bubbles appear. Flip and heat other side until done in center. Keep warm in 200°F oven until ready to serve, or warm in microwave.

Makes six 4-inch pancakes (2 per serving)

Nutrition Analysis Per Serving
Calories: 250
Protein: 5 g
Carbs: 29 g
Total Fat: 11 g
Saturated Fat: 1.5 g
Cholesterol: 55 mg
Sodium: 460 mg
Fiber 1.5 g

Ingredients: Grilled Chicken with Corn and Fresh Tomato Salsa

2 large (6 to 8 oz each) boneless, skinless chicken breast halves, butterflied, rinsed, and patted dry with tenderloin removed
8 oz chopped fresh tomatoes
¼ C frozen kernel corn
2 tsp drained capers, chopped if large
½ tsp minced garlic
1 T sherry vinegar
2 tsp chopped fresh thyme leaves (1 tsp for salsa, 1 tsp for chicken)
3 T plus 2 tsp extra virgin olive oil
Sour cream (optional)

Directions:
Salsa: Combine tomatoes, corn, capers, garlic, vinegar, 1 tsp thyme, 3 T olive oil in a small bowl. Set aside.

Chicken: Rub each with kosher salt and fresh ground pepper, 1 tsp thyme, 1 tsp olive oil. Grill 3 minutes on one side; flip and grill 2 minutes on other side. Remove from grill and cut into strips.

Serving suggestion: Place 2 pancakes on plate. Top with grilled chicken strips and salsa. Optional: Top with 2 T sour cream.

Makes 2 servings

Nutrition Analysis Per Serving
Calories: 238
Protein: 19 g
Carbs: 7 g
Total Fat: 15 g
Saturated Fat: 3 g
Cholesterol: 48 mg
Sodium: 806 mg
Fiber 1 g

12/13/07 Sweet Sweet Potato Mash

Ingredients:
½ lb sweet potatoes
2 T honey
¼ C skim milk
Cinnamon to taste
Water for boiling

Directions:
Peel and chop potatoes. Add to water and boil 8 to 10 minutes; drain. Add honey and milk. Mash until desired consistency is reached. Mix in cinnamon to taste.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 84.34
Protein: 1.41 g
Carbs: 20.78 g
Total Fat: 0.05 g
Saturated Fat: 0.03 g
Cholesterol: 0.31 mg
Sodium: 37.65 mg
Fiber: 1.78 g

12/12/07 The Best Flax Cookies Ever
From Sondra Laurent-Michel, MS, RD, of Longmont, Colorado

Ingredients:
½ C heart-healthy margarine spread (eg, Smart Balance or Brummel and Brown)
½ C brown sugar
1/3 C sugar or Splenda
2 egg whites
1 tsp vanilla
½ C all-purpose flour
1 C oat bran
¾ C oats
2/3 C flax meal
1 tsp baking soda
1 tsp each cinnamon and nutmeg (optional)
¼ C natural (no sugar added) applesauce

Directions
Preheat oven to 350°F. In a large bowl, combine the flour, oat bran, oats, flax meal, baking soda, cinnamon, and nutmeg. In a separate bowl (or standing mixer), blend together the margarine, brown sugar, and sugar (or Splenda) until fluffy. Add the egg and vanilla and continue mixing until well blended, and then add applesauce. Combine the dry ingredients to the sugar mixture slowly. Continue mixing until thoroughly combined; mixture will be thick.

Spoon 1 T-size cookies onto pan. Bake 8 to 10 minutes on middle rack. Do not overbake.

Makes 48 servings

Nutrition Analysis Per Serving
Calories: 61
Protein: 1 g
Carbs: 8 g
Total Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 21 mg
Fiber: 1 g

12/11/07 Panko Oven-fried Chicken
From Chef Kyle Shadix, MS, RD

Ingredients:
4 boneless, skinless chicken breasts, washed and patted dry (6 oz each)
½ C panko breadcrumbs
½ tsp paprika
¾ tsp salt
1 large egg
1 T Dijon-style mustard
1 tsp dried thyme
½ tsp freshly ground black pepper
Spray bottle filled with vegetable oil or vegetable-oil cooking spray

Directions:
Preheat oven to 400ºF. Mix eggs, mustard, thyme, and pepper in a shallow dish. Place panko in separate bowl and add paprika and salt. Dip chicken in egg mixture and then in panko. Shake gently and add chicken to baking pan that has been sprayed with cooking spray. Place in hot oven and bake for approximately 30 minutes or until juices run clear. Serve immediately.

Nutrition Analysis Per Serving
Calories: 260.44
Protein: 42.71 g
Carbs: 10.04 g
Total Fat: 4.09 g
Saturated Fat: 1.1 g
Cholesterol: 158.66 mg
Sodium: 667.25mg
Fiber 0.32 g

12/9/07 Vanilla Soy French Toast

Ingredients:
Egg substitute (4 eggs equivalent)
1 C vanilla soymilk
½ tsp sugar
½ tsp cinnamon
8 slices whole wheat bread
4 T butter

Directions:
Beat all ingredients in bowl except for bread and butter. Dip in bread. Melt butter in frying pan over medium heat. Place bread on pan and cook until browned on both sides.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 379.58
Protein: 15.63 g
Carbs: 44.26 g
Total Fat: 15.4 g
Saturated Fat: 8.42 g
Cholesterol: 30.53 mg
Sodium: 520.62 mg
Fiber: 6.41 g

12/7/07 Honey Mustard Raspberry Chicken With Pecans

Ingredients:
Chicken:
½ C flour
½ tsp paprika
½ tsp salt
½ tsp pepper
4 skinless chicken breast halves
1 T canola oil

Sauce:
1/3 C honey mustard
1/3 C raspberry preserves
2 T balsamic vinegar

Topping:
¼ C chopped pecans, toasted

Directions:
Preheat oven to 350ºF. Butter four small individual baking dishes or one 9- X 9-inch baking pan.

Combine flour, paprika, salt, and pepper in a plastic bag. Add chicken breasts and toss until well coated. In a large skillet, heat canola oil. Add chicken and cook until brown on both sides of each piece.

Remove from heat. Place one chicken breast in each individual baking dish or combine chicken in a larger baking dish. (Chicken does not have to be completely cooked at this point.)

Combine all sauce ingredients in a small bowl. Spoon sauce evenly over the chicken breasts. Bake for 15 to 20 minutes or until chicken is cooked through and sauce begins to brown and caramelize. Important: Check frequently to prevent sauce from burning. Remove from oven and top with pecans. Serve any remaining sauce at the table.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 377.27
Protein: 29.53 g
Carbs: 39.35 g
Total Fat: 10.02 g
Saturated Fat: 1.08 g
Cholesterol: 68.44 mg
Sodium: 485.35 mg
Fiber: 1.13 g

12/6/07 Pumpkin Pudding
From Laura Pensiero, RD

Ingredients:
2 C pumpkin purée (fresh, boiled, and puréed or 100% pure canned pumpkin puree)
½ C sugar
¼ C maple syrup
½ C reduced-fat sour cream
½ C evaporated skim milk
1 large egg, plus 2 large egg whites
1 tsp ground cinnamon
1 tsp grated lemon zest
½ tsp ground ginger
½ tsp ground cloves
Pinch salt

Directions:
Combine all of the ingredients except the evaporated skim milk in the work bowl of a food processor or mixer. Purée (or beat) until smooth. With the motor running, slowly pour in the evaporated skim milk and blend until just incorporated.

Preheat the oven to 375°F. Lightly grease 6 8-oz ramekins (or spray with vegetable cooking spray). Divide the custard mix among the ramekins, then place them in a baking pan with sides. Pour just enough hot water into the baking pan to come halfway up the sides of the ramekins. Bake until set, about 35 to 40 minutes. Let cool. Cover and refrigerate until ready to serve.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 186.21
Protein: 5.9 g
Carbs: 36.75 g
Total Fat: 2.64 g
Saturated Fat: 0.97 g
Cholesterol: 39.44 mg
Sodium: 122.07 mg
Fiber: 3.62 g

12/5/07 Squash Soufflé
From Robin Rood, MEd, RD, LD, of South Russell, Ohio

Ingredients:
1 10-oz package frozen winter squash, defrosted
½ C sugar
½ C flour
3 eggs, beaten
½ stick margarine, melted
2 C soy milk
Pinch of salt
¼ tsp nutmeg
¼ tsp cinnamon

Directions:
Mix defrosted squash and sugar. Stir in flour and beaten eggs, then add melted margarine and soy milk. Add seasonings last (mixture will be runny). Pour into a greased quiche or soufflé dish. Bake at 350°F for 1 hour or until knife comes out clean.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 266.38
Protein: 7.38 g
Carbs: 34.58 g
Total Fat: 11.54 g
Saturated Fat: 2.3 g
Cholesterol: 105.75 mg
Sodium: 213.21 mg
Fiber: 1.41 g

12/3/07 Roasted Tenderloin of Pork With Apple Chipotle and Mango Ginger Salsa
From The Inn of The Five Graces in Santa Fe, New Mexico

Ingredients:
1 12-oz tenderloin of pork
Chipotle paste
1 mango
2 oz pickled ginger
2 Granny Smith apples, cored and cut into wedges
¼ C white wine
2 T whole butter
2 T olive oil
Salt and pepper

Directions:
Clean the pork tenderloin by removing the silver skin toward the head of the tenderloin and slice into ½-inch pieces. Peel the mango and dice very finely. Also dice finely the pickled ginger. Mix the mango and ginger and add olive oil. Season with salt and pepper.

Heat a sauté pan with a little oil, season and sear the pork medallions. Add about 1 oz chipotle paste, just enough to lightly coat the pork.

Deglaze with white wine and add the butter (this will help to mellow the heat from the pepper); finish in the oven for about 4 to 5 minutes.

Separately roast the apple wedges with honey. This can be done in a sauté pan or the oven. It can also be done ahead of time and reheated when needed.

Arrange tenderloin on a platter, top with apples, and place the mango ginger salsa on the side.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 313.13
Protein: 17.98 g
Carbs: 19.85 g
Total Fat: 17.58 g
Saturated Fat: 6.28 g
Cholesterol: 71.4 mg
Sodium: 299.34 mg
Fiber: 1.76 g

11/28/07 Cranberry Macadamia Nut Stuffing
From Daryl Smith-Oswald, RD

Ingredients:
8 slices white bread
1 C chopped celery
½ C chopped onion
¼ C margarine or butter
1 tsp dried sage, crushed
½ tsp dried thyme, crushed
¼ tsp pepper
½ C macadamia nuts (chopped)
½ C dried cranberries
½ C chicken broth
1 to 2 T chicken broth (optional)

Directions:
Cook celery and onion in margarine or butter in a small saucepan until tender. Remove from heat. Stir in sage, thyme, and pepper. Place dry bread cubes in mixing bowl. Add celery mixture, macadamia nuts, and cranberries. Add the 1/2 C chicken broth, tossing to moisten.

Transfer stuffing to a casserole dish, adding the 1 to 2 T chicken broth, if desired, for extra moistness; cover and chill casserole until ready to bake. Bake the casserole, covered, in a 325°F oven for 30 to 45 minutes until stuffing is heated through.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 284.24
Protein: 3.98 g
Carbs: 29.66 g
Total Fat: 17.31 g
Saturated Fat: 3.01 g
Cholesterol: 0 mg
Sodium: 421.35 mg
Fiber: 2.79 g

11/27/07 Fruit and Nut Spring Rolls
Ingredients:
Filling:
2 T ground ginger
3 C orange juice
1 T curry powder
1 T turmeric
1 C sliced frozen cranberries
¼ C honey
3 limes, juiced
2 C dried cranberries
1 C toasted and chopped pecans
2 T canola oil to lightly coat pan

Directions:
In saucier, cook first five ingredients over medium heat until the liquid is halved.

Add honey and lime juice, place in blender, and mix until smooth.

Add mix in pot and add dried cranberries and pecans, simmer until cranberries are soft.

Allow mix to cool.

Makes 12 servings

Ingredients:
16 3.5-inch spring roll wrappers
16 tsp fruit and nut mix
¼ lb brie
2 egg whites

Directions
Pinch mix and brie in wrapper and seal with egg white.

Pan fry in canola oil until golden brown.

Makes 8 servings

Nutrition Analysis Per Serving
Calories: 316.31
Protein: 7.01 g
Carbs: 42.39 g
Total Fat: 14.41 g
Saturated Fat: 3.37 g
Cholesterol: 15.62 mg
Sodium: 195.5 mg
Fiber: 2.97 g

11/20/07 COCOAnut Bananas
Ingredients:

1½ T cocoa
1½ T shredded coconut
2 bananas

Directions:
Place cocoa on a plate and coat another plate with the coconut. Roll banana slices in cocoa, and then dip in coconut.

Makes 2 servings

Nutrition Analysis Per Serving
Calories: 141.86
Protein: 2.16 g
Carbs: 31.28 g
Total Fat: 2.31 g
Saturated Fat: 1.5 g
Cholesterol: 0 mg
Sodium: 12.6 mg
Fiber: 4.01 g

11/19/07 Mediterranean Lentil Salad
From Kate Geagan, MS, RD

Ingredients:
15-oz can lentils, rinsed and drained
2 plum tomatoes, seeded and chopped
1 small cucumber, peeled and chopped
1 T chopped mint
1 T chopped parsley
1 T chopped lemon thyme
¼ C feta cheese, crumbled

Directions:
In a medium bowl, combine all ingredients except the feta cheese. Prepare the dressing and drizzle over lentil mixture, tossing until combined. Sprinkle feta over the salad and garnish with fresh mint leaves.

Ingredients:

Dressing:
1 tsp minced garlic
2 T fresh lemon juice
¼ C olive oil
Salt and pepper to taste

Directions:
Combine all ingredients. Whisk together and pour over lentil mixture.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 245.80
Protein: 8.71 g
Carbs: 18.63 g
Total Fat: 16.43 g
Saturated Fat: 3.47 g
Cholesterol: 8.34 mg
Sodium: 432.09 mg
Fiber: 6.73 g

11/16/07 Classic Tapenade
From Chef Kyle Shadix, MS, RD

Ingredients:
½ lb pitted Kalamata olives or other brine-cured black olives, drained
1 can of light tuna (packed in water), drained
2 T capers, drained
1 garlic clove, peeled
1/8 tsp cayenne pepper
¼ C olive oil
1 T fresh lemon juice

Directions:
Place all ingredients except the olive oil in a food processor. Pulse to blend. Add the oil and pulse to form a coarse paste, not a purée.

Makes 11/2 cups

Nutrition Analysis Per Serving
Calories: 46
Protein: 3.5 g
Carbs: 0 g
Total Fat: 3.5 g
Saturated Fat: 0 g
Cholesterol: 4 mg
Sodium: 148 mg
Fiber: 0.5 g

11/15/07 Old Fashioned Chocolate Chip Cookies
From Chef Kyle Shadix, MS, RD

Ingredients:
1 C butter (two sticks)
½ C brown sugar
1 C granulated sugar
2 eggs
1 tsp vanilla
1½ C rice flour
½ C potato flour (not potato starch)
1 tsp baking soda
1 tsp salt
12 oz semisweet chocolate chips

Directions:
Preheat the oven to 375ºF. Combine flours, baking soda, and salt in a small bowl. Beat butter, granulated sugar, brown sugar, and vanilla extract in large mixer bowl until creamy. Add eggs one at a time, beating well after each addition. Gradually beat in flour mixture. Stir in morsels. Drop by rounded tablespoon onto ungreased baking sheets.

Bake for 9 to 11 minutes or until golden brown. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely.

Makes 30 servings

Nutrition Analysis Per Serving
Calories: 165
Protein: 1 g
Carbs: 27 g
Fat: 6.5 g
Saturated Fat: 4.5 g
Cholesterol: 24 mg
Sodium: 126 mg
Fiber: 0 g

11/14/07 Mashed Celeriac
From Chef Kyle Shadix, MS, RD

Ingredients:
3 C peeled celeriac, cut into 1-inch chunks
1 12-oz peeled Idaho or Russet (high starch) potato, peeled, cut into 1-inch chunks
½ C skim milk
3 T trans fat-free margarine
¼ C finely chopped parsley (optional)
Salt and pepper to taste

Directions:
Cook celeriac in large saucepan of boiling salted water for 15 minutes. Add potato and boil until celeriac and potato are very tender, approximately 15 minutes longer. Drain. Return to same saucepan; stir over medium-high heat until any excess liquid in pan evaporates—roughly 2 minutes. Add milk, margarine, and parsley and stir until mixture is almost smooth. Season to taste with salt and pepper.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 126
Protein: 2.5 g
Carbs: 16.5 g
Total Fat: 6 g
Cholesterol: 0 mg
Sodium: 151 mg
Fiber: 3 g

11/13/07 Turkey Meatloaf
From Chef Kyle Shadix, MS, RD

Ingredients:
½ C fresh breadcrumbs
¾ C minced onion
¼ C minced green pepper
1 egg, beaten
2 lbs ground turkey
Salt and pepper, to taste
1 tsp mustard
¼ C 1% milk
¾ C ketchup

Directions:
Preheat oven to 325ºF. In a large bowl, thoroughly combine all ingredients, reserving ½ cup ketchup. Shape mixture into a 9- X 5-inch baking loaf pan. Cover with remaining ketchup. Bake for 50 minutes. Cool for 15 minutes, remove from pan, and slice.

Makes 8 servings

Nutrition Analysis Per Serving
Calories: 260.69
Protein: 22.69 g
Carbs: 12.99 g
Total Fat: 13.22 g
Saturated Fat: 3.9 g
Cholesterol: 117.22 mg
Sodium: 539.39 mg
Fiber: 0.62 g

11/12/07 Honey Mustard Fish Over Black Beans
By Linda Petrunak, RD, of Altoona, Pennsylvania

Ingredients:
1lb mild fish (orange roughy, tilapia, basa)
8 oz fat-free honey mustard sauce or marinade
½ medium onion, chopped
2 T minced garlic
½ green pepper, chopped
8-oz can diced tomatoes
15-oz can black beans, drained
½ tsp cumin

Directions:
Place fish under broiler. Spread with mustard sauce and broil until flaky. While fish is broiling, sauté onions, peppers, and garlic in canola oil until soft. Add beans, tomatoes, and cumin. Simmer for 20 minutes.

To serve, place beans on plate and top with broiled fish.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 282.62
Protein: 25.13 g
Carbs: 40.55 g
Total Fat: 1.25 g
Saturated Fat: 0.12 g
Cholesterol: 68.04 mg
Sodium: 707.63 mg
Fiber: 6.71 g

11/09/07 Break-FAST Burritos
From Executive Chef Diane Halferty of Corpus Christi, Texas

Ingredients:
1 T margarine, butter, or butter-flavored cooking spray
1 T reduced-fat, reduced-sodium vegetable broth
½ C sliced green onions
½ each seeded red bell pepper, yellow bell pepper, and green bell pepper, diced
1½ C egg substitute
Salt and pepper to taste (optional)
4 (8-inch) whole wheat reduced-fat or fat-free tortillas
½ C shredded hot pepper jack cheese

Directions:
Melt margarine or butter in a skillet, or spray the skillet with cooking spray and heat the broth over medium heat. Add onions and peppers and cook 2 to 3 minutes or until vegetables are crispy-tender, stirring occasionally.

Meanwhile, combine egg substitute with salt and pepper, if used. Pour mixture over vegetables in skillet and reduce heat to medium; cook 4 to 6 minutes or until eggs are set but still moist, stirring frequently.

Meanwhile, wrap tortillas in foil and heat in low oven.

To serve, spoon egg mixture into the warm tortillas and sprinkle with cheese. Roll up. Tortillas can be tied with blanched chives or a strip of foil or secured with a fancy toothpick, if desired.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 269.35
Protein: 16.05 g
Carbs: 28.04 g
Total Fat: 9.36 g
Saturated Fat: 2.44 g
Cholesterol: 9.38 mg
Sodium: 454.83 mg
Fiber 3.18 g

11/08/07 Asian Couscous With Peanut Dressing
From Clinic/Community Dietitian Katy Kinninger of San Francisco, California

Ingredients:
2¾ C low-fat or fat-free vegetable broth
1 C whole wheat cooking couscous
1 medium carrot, shredded
¾ C shredded cabbage
¾ C green onions

Dressing:
2 T natural peanut butter
3 T rice vinegar
2 tsp soy sauce
1 T lemon juice
1 clove minced garlic
2 tsp ginger

Directions:
Bring vegetable broth to a boil in a medium saucepan; gradually stir in couscous. Cover and remove from heat. In a large bowl, add the carrots, cabbage, green onions, and cooked couscous. For dressing, combine ingredients in a small bowl and whisk; combine couscous mixture and dressing and toss until mixed. Serve or chill and serve cold.

Substitution ideas: May consider adding grilled tofu or cooked edamame.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 115
Protein: 5.5 g
Carbs: 15 g
Total Fat: 4.25 g
Cholesterol: 0 mg
Sodium: 318 mg
Fiber: 3.25 g

11/07/07 Crustless Veggie Quiche
From Amber Hoover of Winterville, North Carolina

Ingredients:
2 whole eggs
6 egg whites
¾ C skim milk
1 oz low-fat cheddar cheese, shredded
1½ C raw spinach
¾ C raw, chopped green pepper
¾ C raw, chopped onion
¾ C raw, chopped zucchini squash
¾ C tomato, diced
1 T minced garlic
Dash of salt and pepper

Directions:
Preheat oven to 375ºF. Cook spinach according to directions. Drain. Spray 9-inch pie pan with Pam to prevent sticking. Combine eggs and milk with a wire whisk in a large mixing bowl. Mix in the green pepper, onion, squash, tomatoes, garlic, salt, and pepper. Fold in the shredded cheddar cheese. Pour all ingredients into 9-inch pie pan. Bake at 375ºF for 25 to 30 minutes until knife comes out clean.

Makes 5 servings

Nutrition Analysis Per Serving
Calories: 83
Protein: 10 g
Carbs: 6 g
Total Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 76 mg
Sodium: 167 mg
Fiber: 1 g

10/31/07 Maple Pumpkin Polenta
From Laura Pensiero, RD

Ingredients:
5 C water
1½ tsp kosher salt
1 T extra virgin olive oil
1¼ C coarse ground cornmeal
1 C pumpkin purée (boiled, drained, and puréed or 100% natural canned pumpkin)
3 T 100% pure maple syrup
¼ to ½ tsp cayenne pepper (depends on desired hotness)
½ C grated Parmigiano-Reggiano or Grana Padana
1 T butter

Directions:
Bring the water to a boil in a medium-size saucepan. Add the salt and olive oil, reduce the heat to simmer, and gradually whisk in the cornmeal a small amount at a time to prevent clumping. Cook the polenta, stirring often, until tender and pulling away from the sides of the pan, about 25 minutes. Stir in the pumpkin purée, maple syrup, and cayenne. Cook another minute or two, then remove from the heat and stir in the Parmigiano-Reggiano and the butter. Adjust seasoning with salt, if necessary. Serve warm.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 200.27
Protein: 7.2 g
Carbs: 28.13 g
Total Fat: 8.29 g
Saturated Fat: 3.55 g
Cholesterol: 15.09 mg
Sodium: 776.25 mg
Fiber: 4.19 g

10/23/07 Coq Au Vin With Dried Plums
From Chef Kyle Shadix, MS, RD

Ingredients:
1 T olive oil
1 chicken, cut into serving pieces
Salt and pepper to taste
2 T flour
2 medium onions, chopped
2 cloves garlic, minced
1 lb pitted dried plums (prunes)
2 C red wine
Minced parsley for garnish

Directions:
Heat oil in a large skillet on medium-high until hot. Cook chicken skin side down, rotating pieces and adjusting heat as necessary to cook them evenly, until nicely browned on skin side, approximately 5 minutes; turn and brown on other sides. As pieces are done, sprinkle them with salt, pepper, and flour, transfer them to a large ovenproof dish, and add remaining pieces. The entire process will take approximately 15 minutes.

Add onions to fat remaining in skillet, cook over medium-high heat, stirring occasionally, until softened, at least 5 minutes, and then add the chicken and cover. Turn heat to medium, add garlic, and 30 seconds later add the prunes. Cook for 2 minutes, and then add to casserole chicken and onions.

Turn heat to high and add half of the wine. Cook, stirring and scraping bottom of the pan to remove any solid particles there until the wine is reduced by half. Add reduced wine to remaining wine and pour over the chicken. Place in preheated oven (375ºF) and cook uncovered for 1 hour. Garnish with parsley and serve.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 631.99
Protein: 52.78 g
Carbs: 56.97g
Total Fat: 10.26 g
Saturated Fat: 2.23 g
Cholesterol: 155.02 mg
Sodium: 336.46 mg
Fiber: 19.19 g

10/22/07 Basil Portobello Mushroom Pizzas
From Chef Kyle Shadix, MS, RD

Ingredients:
8 four-inch-diameter portobello mushrooms, stemmed, dark gills scraped away
Olive oil
1 C of your favorite store-bought marinara sauce
1 C grated mozzarella cheese
Basil leaves

Directions:
Preheat the oven to 350ºF. Brush mushrooms with olive oil and arrange rounded side down on baking sheet. Bake mushrooms until almost tender, approximately 10 minutes.

Top each mushroom with 2 T marinara and 2 T mozzarella cheese.

Bake mushroom pizzas until heated through, approximately 10 minutes. Top each with chopped basil leaves and serve.

Nutrition Analysis Per Serving
Calories: 117
Protein: 8 g
Carbs: 11 g
Total Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 10 mg
Sodium: 207 mg
Fiber: 3 g

10/18/07 Dried Plum Soufflé With Cointreau
From Chef Kyle Shadix, MS, RD

Ingredients:
Vegetable oil cooking spray
¾ C Cointreau (orange liqueur)
5½ oz pitted prunes (dried plums)
½ tsp finely grated fresh orange zest
2 large egg whites
¼ tsp cream of tartar
3 T granulated sugar

Directions:
Mist four 6-oz ramekins with cooking spray. Heat Cointreau to boiling, reducing to ½ C. Allow to cool. In a small bowl, stir together dried plums, Cointreau, and orange zest. Let stand 10 minutes. In a food processor, purée dried plum mixture until smooth.

Preheat oven to 350ºF.

With an electric mixer, beat egg whites and cream of tartar until soft peaks form. Gradually beat in granulated sugar and beat meringue until stiff peaks form. Gently fold meringue into prune mixture and spoon into ramekins. Bake soufflés on a baking sheet in middle of oven until puffed and golden brown, roughly 15 minutes. Serve immediately.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 138
Protein: 2 g
Carbs: 18 g
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 31 mg
Fiber: 2 g

10/16/07 Shiitake Cashew Soup
From Chef Kendall Conrad

Ingredients:
1 C cashews, plus extra cashews halved for garnish
1 T olive oil
2 medium yellow onions, diced
4 cloves garlic, chopped
1 3-inch knob of ginger, peeled and grated
8 oz shiitake mushrooms, stemmed and caps sliced
1 tsp kosher salt
¼ tsp cayenne pepper
5 C basic chicken stock or roasted vegetable stock
1 small head Napa cabbage, thinly sliced
½ jalapeño pepper, seeded and minced
1 T toasted sesame oil
2 T brown rice vinegar

Directions:
Soak the cashews in 3 C cold water to cover for 8 hours.

Heat the olive oil in a large soup pot over medium-high heat. Add the onions and sauté until translucent, about 5 minutes. Add the garlic, ginger, mushrooms, salt, and cayenne and cook for about 5 more minutes.

Pour in the stock and add the cabbage and jalapeño. Bring to a boil. Meanwhile, drain the cashews. In a food processor, blend the cashews with 1 C water until smooth. Strain through a fine-mesh sieve and add to the pot, stirring well. Lower the heat under the pot and simmer the soup, covered, for 20 minutes. (At this point the soup can be refrigerated for up to 3 days or frozen for 1 month.)

Turn off the heat and stir in the sesame oil and rice vinegar. Serve in warmed bowls garnished with a couple of cashew halves.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 212.15
Protein: 7.91 g
Carbs: 13.9 g
Total Fat: 15.5 g
Saturated Fat: 2.79 g*
Cholesterol: 0 mg
Sodium: 912.34 mg
Fiber: 1.44 g*

Note: Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an underreporting of values.

10/15/07 Pumpkin Chicken and Sage Risotto
From Laura Pensiero, RD

Ingredients:
8 C chicken stock
2 T olive oil
2 T unsalted butter
1 small onion, minced
2 C short grain Italian rice (Carnaroli or Arborio)
½ C dry white wine
1½ C diced pumpkin
8 oz ground (or chopped) skinless chicken
Pinch of nutmeg
4 to 5 fresh sage leaves, roughly chopped
½ C grated Parmigiano-Reggiano or Grana Padana cheese
Salt
1/3 C toasted pumpkin seeds

Directions:
In a medium saucepan, bring the stock to a boil. Reduce heat to simmer.

Heat the olive oil and 1 T of the butter in a 5- to 6-quart heavy saucepan over medium heat. Add the onion and cook, stirring until very soft but not browned, about 1 minute.

Using a wooden spoon, stir the rice into the onions. “Toast” the rice, stirring constantly, until it looks chalky, about 1 minute; do not brown. Stir in the wine. Cook, stirring until the wine is reduced, for 2 minutes. Add the pumpkin (or pumpkin purée), chicken, nutmeg, and sage.

Add 2 C of the simmering broth. Stir the rice until the liquid is almost completely absorbed. Continue adding broth, a half cup at a time, stirring after each addition and allowing the rice to absorb the liquid before adding more. After 14 to 15 minutes hard, add a little more broth and continue cooking for another minute or 2. When the rice has absorbed the last broth addition, remove from the heat.

Stir in the cheese and the remaining butter. Whip with a wooden spoon to bring out the creaminess of the rice and incorporate all the ingredients. Season with salt. Divide the risotto among serving plates and top with roasted pumpkin seeds.

Next-day risotto cakes: Spread leftover risotto into a baking pan lined with baking paper. Risotto should be at least 2 inches high. Place a sheet of the paper on top and chill for at least 3 hours to overnight. Use a round cookie cutter, cut approximately 3-inch circles of risotto. Heat about 1 T of olive oil in a nonstick skillet over medium heat. Add the risotto cakes and cook, turning once, until browned on both sides and heated through, about 2 to 3 minutes per side.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 508.96
Protein: 25.67 g
Carbs: 59.39 g
Total Fat: 17.69 g
Saturated Fat: 6.35 g
Cholesterol: 42.1 mg
Sodium: 1,209.66 mg
Fiber: 2.68 g

10/12/07 Nutty Pumpkin Soup

Ingredients:
1 T canola oil
½ C chopped onion
½ tsp each of salt and pepper
4 C vegetable broth
1 28-oz can of pumpkin purée
2 C 1% milk
1 C walnuts, chopped

Directions:
In a pot, heat oil over medium heat. Add onions, salt, and pepper. Cook until onions are tender and clear. Add in broth, stir, and bring to a boil over medium-high heat. Lower heat to medium, add pumpkin and milk, and simmer for 10 minutes, careful not to boil. Stir in walnuts; heat 3 minutes. Serve hot.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 250.41
Protein: 7.96 g
Carbs: 22.21 g
Total Fat: 16.44 g
Saturated Fat: 1.86 g
Cholesterol: 5 mg
Sodium: 637.88 mg
Fiber: 6.95 g

10/11/07 Black Bean and Corn Salsa
From Clinical Dietitian Janette Howard of Windsor Heights, Iowa

Ingredients:
1 12-oz can of yellow corn, drained and rinsed
1 15-oz can of black beans, drained and rinsed
8 Roma tomatoes, chopped
¾ red onion, chopped
¾ C green pepper, diced
1 bulb, many tops scallion/green onion, chopped
1 T canola oil or any oil you like (optional)
2 freshly squeezed limes or 2 T lime juice
2 T fresh cilantro, chopped
1 T dried cumin powder
1 garlic clove, if desired
Salt and pepper, if desired

Directions:
Mix ingredients together and serve with baked tortilla chips (lightly brush oil over whole wheat tortilla and put in oven to bake until crisp or slightly browned) or use baked tortilla chips to cut back on the fat.

Makes 8 servings

Nutrition Analysis Per Serving
Calories: 88.2
Protein: 4.34 g
Carbs: 17.29 g
Total Fat: 0.88 g
Saturated Fat: 0.12 g
Cholesterol: 0 mg
Sodium: 131.66 mg
Fiber: 4.81 g

10/09/07 TD Tater Salad
From Chef Kyle Shadix, MS, RD

Ingredients:
4 medium potatoes (approximately 1¼ lbs)
1 lb sweet or hot Italian turkey sausage links
¼ C extra virgin olive oil
2 T Dijon mustard
½ C dry white wine
1 tsp salt (optional)
1/2 tsp dried thyme
½ C fresh parsley, finely chopped
½ C red onions, very thinly sliced
3 green onions, thinly sliced (diagonally)
1 small can pimentos (or roasted red peppers), rinsed, drained, and roughly chopped

Directions:
Cover potatoes with water by 2 inches in a 3-quart heavy saucepan and simmer, uncovered, until just tender, 15 to 25 minutes. Drain in a colander and cool slightly. While potatoes are simmering, cook turkey sausage on medium-low heat until cooked through. Transfer to paper towels to drain. When sausages are cool enough to handle, cut diagonally into ½-inch pieces. Whisk together olive oil, dry white wine, salt, thyme, parsley, red onions, and scallions in a large bowl until salt is dissolved. When potatoes are just cool enough to handle (but still warm), peel and cut into cubes. Add to wine/oil mixture. Add red onions, scallions, sausages, and pimentos and toss well.

Makes 8 servings

Nutrition Analysis Per Serving
Calories: 222
Protein: 12 g
Carbs: 12 g
Total Fat: 13 g
Saturated Fat: 3 g
Cholesterol: 45 mg
Sodium: 132 mg
Fiber: 2 g
Calcium: 25mg

10/08/07 Low-carb Cookbook Contest Winner Crab Soufflé
From Jeanette Waite, RD, of Spring Lake, Michigan

Ingredients:
1 – 10 oz frozen chopped spinach (thawed)
2 C cottage cheese
6 eggs
3 T flour
½ C shredded sharp cheddar cheese
1 7-oz can drained crabmeat
2 chopped green onions
½ C finely diced red pepper
1 T dried dill

Directions:
Mix all ingredients in a mixing bowl. Pour in 9- X 13-inch baking dish. Bake at 350ºF for 60 minutes.

Makes 8 servings

Nutrition Analysis Per Serving
Calories: 225
Protein: 30 g
Carbs: 9 g
Total Fat: 14 g

10/05/07 Vegetarian Stuffed Peppers
From Nutritionist Angela J. Sposato-Mento of Parkesburg, Pennsylvania

Ingredients:
4 green bell peppers
4 servings brown rice
1 can kidney or any type of bean (low sodium)
Boca or Morningstar vegetable ground crumbles
Salsa or diced tomatoes

Directions:
Core and clean peppers; place in microwave-safe dish with a little water in the bottom until they get somewhat soft. Make brown rice; add kidney or any type of bean and vegetable ground crumbles. Add any seasoning depending on desired spiciness and some salsa or diced tomatoes. Stuff mixture into peppers and bake for about 45 minutes or until lightly browned on top.

Nutrition Analysis Per Serving
Calories: 350
Protein: 24 g
Carbs: 58 g
Total Fat: 1.5 g
Sodium: 630 mg
Fiber 12 g

10/04/07 Blackberry Compote
From Chef Kyle Shadix, MS, RD

Ingredients:
2 C blackberries
½ C orange juice
½ C sugar
1 T chopped, peeled fresh ginger
Zest from 1 lemon
Zest from 1 orange
1 T fresh lemon juice

Directions:
Boil orange juice, sugar, ginger, and zests in a 1-quart heavy saucepan, uncovered, for five minutes. Strain liquid through fine sieve and discard zest. Stir in blackberries and simmer, stirring occasionally, until blackberries begin to burst, 3 to 5 minutes. Remove from heat and stir in lemon juice.

Makes 28 servings, approximately 1¾ cups

Nutrition Analysis Per Serving
Calories: 20
Protein: 0 g
Carbs: 5 g
Total Fat: 0 g
Saturated Fat: 0 mg
Cholesterol: 0 mg
Sodium: 0 mg
Fiber: 0.5 g

10/02/07 Ginger Carrot Purée

Ingredients:
1 C nonfat chicken broth
1½ lbs carrots, chopped
1 T ginger, peeled and finely minced
2 T evaporated skim milk
½ T honey
1 tsp olive oil
Dash of salt

Directions:
Bring broth to a boil and add carrots. Reduce heat, cover, and simmer until the carrots are soft, about 12 minutes. Drain and transfer to a food processor. Add ginger, honey, evaporated milk, and olive oil and purée until smooth. Season with a dash of salt.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 99.68
Protein: 3.46 g
Carbs: 19.59 g
Total Fat: 1.6 g
Saturated Fat: 0.24 g
Cholesterol: 0.32 mg
Sodium: 298 mg
Fiber: 4.79 g

10/01/07 Autumn Chowder
From Suzy Badaracco, MS, RD

Ingredients:
1 T vegetable oil
1 C onion, chopped
1 celery stalk, chopped
1 carrot, chopped
1/8 tsp cayenne pepper
½ tsp cumin
1 garlic clove, minced
2 C fresh corn kernels (approximately 4 ears)
2 large, fresh tomatoes, chopped
1 small zucchini, quartered and sliced
1½ C water
1 tsp salt
2 C fresh spinach, chopped
1½ C milk (1%)
2 T fresh cilantro, minced

Directions:
Heat oil in a heavy 2-quart saucepan; sauté onion, celery, carrots, cayenne, cumin, and garlic until tender—5 to 7 minutes. Add corn, tomatoes, zucchini, water, and salt to sautéed vegetables. Bring to a boil; reduce heat to low. Cover and simmer for about 30 minutes until corn is tender. Add spinach, milk, and cilantro. Heat 5 minutes more over low heat. Thin with additional milk if necessary.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 189.81
Protein: 7.75 g
Carbs: 30.98 g
Total Fat: 5.79 g
Saturated Fat: 1.29 g
Cholesterol: 5.63 mg
Sodium: 713.04 mg
Fiber: 4.79 g*
Note: Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an underreporting of values.

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