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Healthy Eating

January 2012

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masheek2 in healthyndelish

New Recipes!

Gnudi with Butternut Squash, Sage and Crispy Prosciutto Topping

Prep Time:30 min
Start to Finish:1 hr
makes:6 servings

3 cups cubed (1 inch) seeded peeled butternut squash
1/2 teaspoon salt
1/4 teaspoon pepper
1.5 oz thinly sliced prosciutto, chopped
2 tablespoons finely chopped fresh sage leaves
1 tablespoon olive oil

1 cup all-purpose flour
1 container (15 oz) fat-free ricotta cheese, drained on paper towels
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1 egg

1. Heat oven to 375°F. In 15x10-inch pan, arrange squash in single layer; sprinkle with salt and pepper. In separate 15x10-inch pan, place proscuitto. Place pans on separate oven racks in oven; bake 15 minutes or until prosciutto is crispy. Remove prosciutto from oven; set aside. Bake squash 10 minutes longer or until tender. Sprinkle with sage; set aside.
2. Meanwhile, make gnudi. In large bowl, stir 3/4 cup of the flour and all remaining gnudi ingredients until well blended. Line cookie sheet with plastic wrap. Divide dough in half. On work surface dusted with remaining flour, shape each half into 12-inch log. Cut logs into 1/2-inch slices; place on cookie sheet. Refrigerate 15 minutes.
3. In 4-quart saucepan or Dutch oven, heat 3 quarts water to boiling; add gnudi. Boil 4 minutes or until all gnudi rise to surface. Remove with slotted spoon; drain.
4. In 12-inch skillet, heat olive oil over medium-high heat. Add squash mixture to oil. Cook 2 minutes, stirring frequently, until heated through; stir in gnudi. Remove from heat; top with prosciutto. Serve warm.

Nutritional Information
1 serving: Calories 230 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 45mg; Sodium 630mg; Total Carbohydrate 28g (Dietary Fiber 1g, Sugars 8g); Protein 17g Percent Daily Value*: Vitamin A 140%; Vitamin C 8%; Calcium 20%; Iron 10% Exchanges: 1 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 1 Lean Meat; 1 Very Lean Meat Carbohydrate Choices: 2

Bacon-Caramelized Onion Macaroni and Cheese with Crispy Herb Topping

Prep Time:55 min
Start to Finish:1 hr 10 min
makes:12 servings

2 large sweet onions, sliced (4 cups)
1 package (16 oz) uncooked penne rigate pasta

Cheese Sauce
1 tablespoon butter or margarine
2 tablespoons all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon Dijon mustard
2 cups fat-free (skim) milk
1/2 cup reduced-fat sour cream
2 oz Gruyère cheese, shredded (1/2 cup)
3 slices bacon, crisply cooked, crumbled

1/2 cup panko crispy bread crumbs
1/4 cup chopped fresh basil leaves

1. Spray 12-inch nonstick skillet with cooking spray; heat over medium heat. Add onions to skillet; cook uncovered 10 minutes, stirring every 3 to 4 minutes, until tender and starting to brown. Reduce heat to medium-low. Cook 35 to 40 minutes longer, stirring every 5 minutes, until onions are deep golden brown; set aside.
2. Meanwhile, cook and drain pasta as directed on package except omit salt. Spray 11x7-inch (2-quart) baking dish with cooking spray. Pour pasta into baking dish; keep warm.
3. While pasta is cooking, make cheese sauce. In 3-quart saucepan, melt butter over medium heat. Stir in flour, salt, pepper and mustard with wire whisk. Cook about 2 minutes, stirring constantly, until mixture is smooth and bubbly; remove from heat. Gradually stir in milk. Heat to boiling, stirring constantly; boil and stir 1 minute. Remove from heat; stir in caramelized onions and all remaining cheese sauce ingredients.
4. Heat oven to 400°F. Pour cheese sauce over pasta in baking dish. Sprinkle with topping ingredients. Bake uncovered 10 minutes or until heated through (topping will not be brown).

Nutritional Information
1 serving: Calories 270 (Calories from Fat 50); Total Fat 6g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 15mg; Sodium 210mg; Total Carbohydrate 42g (Dietary Fiber 2g, Sugars 5g); Protein 10g Percent Daily Value*: Vitamin A 4%; Vitamin C 2%; Calcium 10%; Iron 10% Exchanges: 2 Starch; 1/2 Other Carbohydrate; 1/2 Skim Milk; 0 Vegetable; 1 Fat Carbohydrate Choices: 3

Caramelized Banana Bread Pudding

Prep Time:30 min
Start to Finish:2 hr
makes:8 servings

Banana Bread
1 1/2 cups all-purpose flour
1 1/4 cups granulated sugar
2 teaspoons baking soda
1/2 teaspoon salt
1 1/2 cups mashed very ripe bananas (3 medium)
1 cup Fat Free plain yogurt (from 2-lb container)
1/4 cup vegetable oil
1 teaspoon vanilla
3 eggs

1 1/2 cups fat-free (skim) milk
1 teaspoon vanilla
4 eggs
4 teaspoons turbinado sugar (raw sugar)

1. Heat oven to 350°F. Spray bottom only of 9x5-inch loaf pan with cooking spray. In medium bowl, combine flour, granulated sugar, baking soda and salt; set aside. In large bowl, beat all remaining Banana Bread ingredients with electric mixer on medium speed until well mixed. Stir in flour mixture until blended; spread in pan.
2. Bake 50 to 60 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes. Remove from pan to cooling rack. Cool at least 30 minutes.
3. Increase oven temperature to 400°F. Spray eight (6-oz) individual baking dishes (ramekins) with cooking spray. In roasting pan, place ramekins. Cut loaf crosswise in half (save one half for another use). Cut remaining half into 8 slices, then into about 3/4-inch cubes. Divide evenly among ramekins, fitting snugly together.
4. In medium bowl, beat all Custard ingredients, except turbinado sugar, with wire whisk until blended. Pour custard mixture over bread cubes in ramekins, pushing down lightly with spoon to soak bread cubes. (If all custard mixture doesn’t fit into ramekins, let stand up to 10 minutes, gradually adding remaining custard mixture as bread cubes soak it up.) Sprinkle each with 1 teaspoon turbinado sugar.
5. Carefully place pan with ramekins in oven. Pour enough warm water in pan, being careful not to splash water into ramekins, until water covers half the height of the ramekins.
6. Bake 25 minutes or until toothpick inserted in center comes out clean. Carefully transfer ramekins to cooling rack, using tongs or grasping tops of ramekins with pot holder. Cool at least 10 minutes; serve warm or at room temperature.

Nutritional Information
1 serving: Calories 240 (Calories from Fat 70); Total Fat 7g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 130mg; Sodium 310mg; Total Carbohydrate 36g (Dietary Fiber 1g, Sugars 24g); Protein 8g Percent Daily Value*: Vitamin A 6%; Vitamin C 0%; Calcium 10%; Iron 6% Exchanges: 2 Other Carbohydrate; 1/2 Skim Milk; 0 Vegetable; 1/2 Lean Meat; 1 Fat Carbohydrate Choices: 2 1/2

Chocolate-Hazelnut Lava Cakes

Prep Time:10 min
Start to Finish:25 min
makes:12 servings

1 teaspoon shortening
1 tablespoon all-purpose flour
1/3 cup semisweet chocolate chips
1 tablespoon butter
1 cup powdered sugar
2 eggs
2 egg whites
1/3 cup hazelnut spread with cocoa
1/2 cup all-purpose flour
2 tablespoons powdered sugar

1. Heat oven to 400°F. Lightly grease 12 regular-size muffin cups with shortening and lightly flour. In medium bowl, combine chocolate chips and butter. Microwave uncovered on High 1 to 2 minutes, stirring every 30 seconds, until mixture is melted and smooth. Stir in 1 cup powdered sugar and the eggs and egg whites with wire whisk until blended. Stir in hazelnut spread and flour. Spoon batter into muffin cups, filling each about 3/4 full.
2. Bake 9 minutes or until sides are firm (centers will be soft). Let stand 1 minute. Place serving platter upside down on muffin cups. Turn platter and muffin cups over; remove muffin cups. Sprinkle cakes with 2 tablespoons powdered sugar; serve warm.

Nutritional Information
1 serving: Calories 170 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 35mg; Sodium 35mg; Total Carbohydrate 24g (Dietary Fiber 1g, Sugars 18g); Protein 3g Percent Daily Value*: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 4% Exchanges: 1 1/2 Other Carbohydrate; 0 Vegetable; 1/2 Very Lean Meat; 1 1/2 Fat Carbohydrate Choices: 1 1/2