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Healthy Eating

January 2012

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bowl of cherries

masheek2 in healthyndelish

Thanksgiving sides


Pumpkin Risotto


Prep Time:30 min
Start to Finish:30 min
makes:6 servings (1/2 cup each)

1 cup vegetable broth
1 cup water
1 tablespoon olive oil
1 medium onion, chopped (1/2 cup)
1 cup uncooked Arborio or regular long-grain rice
3/4 cup canned pumpkin (not pumpkin pie mix)
1/2 cup dry white wine or vegetable broth
1/3 cup grated Parmesan cheese
1/4 teaspoon freshly ground pepper
1/4 cup chopped fresh parsley
1/8 teaspoon ground nutmeg
Freshly shredded Parmesan cheese, if desired

1. In 1-quart saucepan, heat vegetable broth and water over medium-high heat just until simmering. Keep liquid at a simmer while preparing risotto.
2. Meanwhile, in 3-quart saucepan, heat oil over medium-high heat. Cook onion in oil 2 to 3 minutes, stirring frequently, until softened. Stir in rice; cook 5 to 8 minutes, stirring frequently, until edges of kernels are translucent. Stir in pumpkin and wine.
3. Reduce heat to medium. Stir in 1 cup of the broth mixture. Cook uncovered about 5 minutes, stirring frequently, until broth is absorbed. Stir in remaining broth mixture. Cook 10 to 15 minutes longer, stirring frequently, until rice is just tender and mixture is creamy. Stir in grated Parmesan cheese and pepper.
4. To serve, sprinkle parsley, nutmeg and shredded Parmesan over each serving.

Nutritional Information
1 Serving: Calories 200 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 260mg; Total Carbohydrate 32g (Dietary Fiber 1g, Sugars 2g); Protein 5g Percent Daily Value*: Vitamin A 100%; Vitamin C 4%; Calcium 10%; Iron 10% Exchanges: 2 Starch; 0 Other Carbohydrate; 1/2 Vegetable; 1/2 Fat Carbohydrate Choices: 2


Parmesan-Butternut Squash Gratin


Prep Time:25 min
Start to Finish:1 hr 15 min
makes:6 servings (1/2 cup each)

1 butternut squash (2 1/2 lb)
2 tablespoons butter or margarine
2 large cloves garlic, finely chopped
1/4 cup panko bread crumbs
1/4 cup grated Parmesan cheese
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup chopped fresh parsley

1. Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Peel, halve lengthwise and seed squash; cut into 1/2-inch-thick slices. Arrange with slices overlapping slightly in bottom of baking dish.
2. In 2-quart saucepan, melt butter over medium heat. Reduce heat to low. Add garlic; cook 2 to 3 minutes, stirring frequently, until garlic is soft and butter is infused with garlic flavor. Do not let butter brown.
3. In small bowl, mix bread crumbs, cheese and 1 tablespoon of the butter-garlic mixture.
4. Brush squash slices with remaining butter-garlic mixture. Sprinkle with salt, pepper and bread crumb mixture.
5. Bake uncovered 30 to 40 minutes or until squash is tender when pierced with fork. Increase oven temperature to 425°F; bake 5 to 10 minutes longer or until lightly browned. Before serving, sprinkle parsley over top.

Nutritional Information
1 Serving: Calories 120 (Calories from Fat 30); Total Fat 3 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 220mg; Total Carbohydrate 19g (Dietary Fiber 2g, Sugars 6g); Protein 3g Percent Daily Value*: Vitamin A 320%; Vitamin C 20%; Calcium 10%; Iron 6% Exchanges: 1 Other Carbohydrate; 1 Vegetable; 1/2 Fat Carbohydrate Choices: 1


Granola-Topped Sweet Potatoes


Prep Time:25 min
Start to Finish:1 hr 20 min
makes:8 servings (1/2 cup each)

6 medium dark-orange sweet potatoes, peeled, cut into 1 1/2-inch pieces (7 to 8 cups)
1/2 cup evaporated milk (from 5-oz can)
1/4 cup real maple syrup or maple-flavored syrup
1/2 teaspoon salt
6 maple-brown sugar crunchy granola bars (3 pouches from 8.9-oz box), crushed
1 tablespoon butter or margarine, melted

1. In 4-quart saucepan, place potato pieces and add enough water to cover. Heat to boiling; reduce heat to medium-low. Cook uncovered 15 to 20 minutes or until tender. Drain and return to saucepan.
2. Heat oven to 350°F. Spray 8-inch square (2-quart) glass baking dish with cooking spray. To potatoes, add evaporated milk, maple syrup and salt. Mash with potato masher or electric mixer until smooth. Spoon into baking dish. In small bowl, mix crushed granola bars and 1 tablespoon melted butter; sprinkle over potatoes.
3. Bake uncovered 25 to 30 minutes or until thoroughly heated and topping is crisp.

Nutritional Information
1 Serving: Calories 200 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 5mg; Sodium 260mg; Total Carbohydrate 37g (Dietary Fiber 4g, Sugars 17g); Protein 4g Percent Daily Value*: Vitamin A 350%; Vitamin C 15%; Calcium 6%; Iron 6% Exchanges: 1 1/2 Starch; 1/2 Other Carbohydrate; 1/2 Vegetable; 1/2 Medium-Fat Meat Carbohydrate Choices: 2 1/2


Company Broccoli Three-Cheese Bake


Prep Time:10 min
Start to Finish:1 hr
makes:14 servings (1/2 cup each)

1/3 cup French-fried onions (from 2.8-oz can)
2 bags (24 oz each) frozen broccoli & three cheese sauce
1 package (3 oz) fat-free cream cheese, cut into cubes
1/4 cup chopped red bell pepper, if desired
1/2 teaspoon red pepper sauce

1. Heat oven to 350°F.
2. In 5-quart Dutch oven, mix broccoli, cream cheese, bell pepper and red pepper sauce. Cover; cook over medium-low heat about 20 minutes, stirring once halfway through cooking, until sauce chips are melted. Transfer to ungreased 2- to 3-quart casserole.
3. Bake uncovered 20 to 25 minutes or until vegetables are tender. Sprinkle onions around outer edge of casserole; bake 5 minutes longer.

High Altitude (3500-6500 ft): Heat oven to 375°F. In step 2, cover and cook over medium heat 20 to 25 minutes, stirring every 5 minutes. In step 3, bake 25 to 30 minutes.

Nutritional Information
1 Serving: Calories 60 (Calories from Fat 20); Total Fat 2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 420mg; Total Carbohydrate 7g (Dietary Fiber 2g, Sugars 3g); Protein 3g Percent Daily Value*: Vitamin A 2%; Vitamin C 20%; Calcium 4%; Iron 2% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 1/2 Fat Carbohydrate Choices: 1/2

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