Recipe: Spiced Sweet Potato Triangles

Spiced Sweet Potato Triangles

Ingredients:

2 1/2 cups all purpose flour, sifted
2 tablespoons brown sugar substitute
2 teaspoons baking powder
1 teaspoons baking soda
1/2 teaspoon nutmeg
1/2 teaspoon sugar substitute
1/4 cup canola oil
3/4 cup nonfat buttermilk
3/4 cup cooked sweet potatoes, mashed

Instructions:

Sift together the flour, brown sugar substitute, baking powder, baking soda, nutmeg and sugar substitute in a large mixing bowl. In a separate bowl carefully stir together the oil, buttermilk and mashed sweet potatoes. Transfer to the dry ingredients. Stir just until moistened. The mixture should be very dry. Set the oven on 425 degrees. Line a cookie sheet with parchment paper. Place some flour on a flat surface. Place the dough on the flour and knead four or five times. Roll the dough out in a rectangle about 1 inch thick. Cut the dough into thirds. Cut each third into 6 triangles. Place the triangles on the cookie sheet. Bake 10 minutes or a golden brown.

Nutritional Information (Approximate Values):

104 calories, 2 g protein, 3 g total fat, 0.4 g saturated, 16 g carbohydrate, 1 g dietary fiber, 0 g cholesterol and 204 mg sodium per triangle.

Recipe: Bacon Cranberry Salad on a Spinach Bed

Bacon Cranberry Salad on a Spinach Bed

Ingredients:

4 slices of turkey bacon
1 cup Sweetened dried cranberries
1 (6 ounce) package spinach salad greens
1 sweet red onion, sliced thin
1/2 cup honey
1/3 cup lime juice
2 tablespoons spicy mustard

Instructions:

Place the bacon in a skillet over medium heat. Cook the bacon until very crisp. Drain on a piece of paper towel. Place the honey, lime juice and mustard in a microwave safe bowl. Stir until mixed together. Place the bowl in the microwave on high temperature for 30 seconds. Test if not warm enough microwave at 5 second intervals until as warm as you like. Clean the spinach. Place the leaves on a serving plate. Spread the cranberries over the spinach. Crumble the bacon over the top. Pour the warm dressing over the entire salad just before serving.

Nutritional Information (Approximate Values):

Calories 240, total fat 4 g, saturated fat 1 g, protein 4 g, carbohydrates 52 g, sodium 179 mg, dietary fiber 2 g and sugar 46 g per serving.

Recipe: Jalapeno Style Mashed Potatoes

Jalapeno Style Mashed Potatoes

Ingredients:

1 pound red potatoes, quartered
1/4 teaspoon minced garlic
1/2 cup 1% milk, warmed
1 jalapeno pepper, seeded and minced
1/8 teaspoon pepper

Instructions:

Fill a sauce pan 3/4 full of water. Place the pan over high heat and bring to a rapid boil. Once boiling carefully add the potatoes. Bring back to a rapid boil. Reduce heat to medium and continue cooking 15 minutes or until the potatoes are fork tender. Drain well. Place the cooked potatoes into a large bowl. Sprinkle the garlic into the potatoes. Pour the warmed milk into the bowl with the potatoes and garlic. Use a potato masher to mash the potatoes. Once you reach the desired consistency add the jalapeno pepper and pepper. Stir to combine. Serve while still warm.

Tip: There are only 95 calories per serving in this dish and zero percent of these calories come from fat.

Nutritional Information (Approximate Values):

95 calories 5 g protein, 0 total fat, 0 saturated fat, 23 g carbohydrates, 2 g dietary fiber, 1 mg cholesterol and 39 mg sodium per serving.

Recipe: Roasted Thanksgiving Turkey Breast

Roasted Thanksgiving Turkey Breast

Low Fat Recipe

Ingredients:

1 whole, fresh turkey breast, about 3 pounds
1 tablespoon olive oil
1/2 teaspoon pepper

Instructions:

Rinse the turkey breast under cold water. Use a paper towel to dry the turkey. Rub the turkey breast with the olive oil being sure to completely cover on all sides. Place the turkey breast in a small roaster pan. Sprinkle the pepper over the turkey. Place the oven temperature on 400 degrees and allow the oven to heat up. Place the turkey breast in the heated oven. Allow the turkey breast to bake 20 minutes. Turn the temperature down to 350 and continue baking for 1 1/2 hours or until juices run clear when poked with a fork. Let the turkey breast stand 20 minutes before carving.

Nutritional Information (Approximate Values)

Number of Servings: 8
Serving Size: 2 slices

Per Serving
Calories 295
Carbohydrate 0 g
Fat 9 g
Saturated Fat 3 g
Fiber 0 g
Protein 50 g
Sodium 264 mg

Recipe: Fruit and Nuts Cornbread Sausage Stuffing

Fruit and Nuts Cornbread Sausage Stuffing

Low Fat Recipe

Ingredients:

2 tablespoons unsalted butter
2 medium onions, finely chopped
1 cup dried apricots, diced
2 cups celery, chopped
1 pound turkey sausage, crumbled
3 cups cornbread, crumbled
4 teaspoons fresh thyme, chopped
1/2 cup parsley, chopped
1/4 teaspoon pepper
1/2 cup chicken broth
1 cup pecans, hazelnuts or slivered almonds, chopped and lightly toasted

Instructions:

Place 1 tablespoon of the butter in a large saucepan over medium heat. Add the onions. Cook the onions in the butter 5 minutes or until tender. Place the apricots and the celery into the pan. Continue cooking 8 minutes or until the celery is fork tender. Remove from the pan and place in a mixing bowl. Add the remaining butter into the saucepan and allow melting. Add the sausage. Cook 8 minutes or until the sausage is browned. Place the sausage into the apricot mixture. Place the cornbread into the mixture. Sprinkle in the thyme, parsley and pepper. Pour in the chicken broth and stir until the cornbread is completely moistened. Fold in the nuts. Heat the oven temperature to 350 degrees. Spray a baking dish with a non stick cooking spray. Spread the mixture into the baking dish evenly. Cover the baking dish tightly with aluminum foil. Bake 35 minutes or until heated through.

Nutritional Information (Approximate Values)

Number of Servings: 10
Serving Size: 1/2 cup

Per Serving
Calories 332
Carbohydrate 37 g
Fat 15 g
Saturated Fat 3 g
Fiber 4 g
Protein 13 g
Sodium 956 mg

Recipe: Candied Sweet Potatoes with Pecan Topping

Candied Sweet Potatoes with Pecan Topping

Low Fat Recipe Good source of Vitamins.

Ingredients:

3 large sweet potatoes, peeled and cut in cubes
4 tablespoons pecans
2 tablespoons unsalted butter
1 tablespoon brown sugar substitute
1 teaspoon ground cinnamon

Instructions:

Place the cubed sweet potatoes in a large saucepan. Fill the pan with cold water just high enough to cover the potatoes. Place over medium high heat. Bring the potatoes to a quick boil. Continue boiling 20 minutes or until the potatoes is fork tender. Drain the potatoes thoroughly. Place a skillet over low heat. Add the butter and allow it to melt completely. Add the pecans and toast for 3 minutes turning a couple of times during cooking. Be careful not to over cook the pecans they can burn easily. Remove the pecans to a paper towel. Place the potatoes in a large bowl. Add the brown sugar substitute. Mash the potatoes and sugar together with a potato masher. Sprinkle in the cinnamon. Stir to combine the flavors. Cover the top with the toasted pecans before serving.

Nutritional Information (Approximate Values)

Number of Servings: 6
Serving Size: 1/2 cup

Per Serving
Calories 172
Carbohydrate 33 g
Fat 4 g
Saturated Fat 1 g
Fiber 3 g
Protein 2 g
Sodium 17 mg

Recipe: Vegetable Medley with Vinegar Salsa

Vegetable Medley with Vinegar Salsa

Low Fat and Low Carb Recipe

Ingredients:

3/4 cup fresh parsley, chopped very fine
2 tablespoons capers, rinsed and chopped coarsely
3 tablespoons white onions, chopped very fine
3 cloves garlic, minced
2 tablespoons red wine vinegar
1/2 cup extra virgin olive oil
3 tablespoons low carb breadcrumbs, toasted
1/4 teaspoon black pepper
3/4 pound small green beans, blanched
3/4 pound small new potatoes, boiled and cut into wedges
3/4 pound small beets, cooked and cut into wedges

Instructions:

Place the parsley, capers, onions and garlic into a large mixing bowl. Pour in the vinegar and olive oil. Mix together well to combine all the ingredients. Add the bread crumbs and mix until completely moist. Sprinkle in the black pepper and stir to incorporate. Place the bean, potatoes and beets on a plate. Cover the vegetables with the sauce completely before serving.

Nutritional Information (Approximate Value)

Number of Servings: 6

Per Serving
Calories 170
Carbohydrate 19 g
Fat 9 g
Saturated Fat 1 g
Fiber 4 g
Protein 4 g
Sodium 232 mg

Recipe: Orange Laced Apple Cider

Orange Laced Apple Cider

Low Fat Recipe

Ingredients:

6 cups apple cider
3 whole allspice berries
3 whole cloves
3 cinnamon sticks
1 navel orange, peeled and quartered
1 navel orange, unpeeled, sliced

Instructions:

Place the cider in a saucepan over medium heat. Add the berries, cloves and cinnamon sticks. Stir to combine the ingredients. Add the quartered orange. Bring the mixture to a quick boil. Once boiling reduce the heat to low. Cook 7 minutes. Pour the cider through a strainer being sure the berries, cloves, cinnamon sticks and oranges are removed. Place the mugs in the microwave 30 seconds to warm. Pour the cider into the warm mugs and garnish with orange slices.

Nutritional Information (Approximate Values)

Number of Servings: 6
Serving Size: 1 mug

Per Serving
Calories 151
Carbohydrate 38 g
Fat 0 g
Saturated Fat 0 g
Fiber 2 g
Protein 1 g
Sodium 8 mg

Recipe: Apple Stuffing Topped Mustard Pork Chops

Apple Stuffing Topped Mustard Pork Chops

Low Carb Recipe

Ingredients:

4 pork loin chops
1/4 teaspoon pepper
2 tablespoons olive oil
1 medium onion, chopped
1/4 cup celery, chopped
2 tart apples peeled, cored and chopped
1 1/2 cups low carb bread cubes
1/4 cup fresh parsley, chopped
1/4 cup apple cider
1 tablespoon Dijon mustard

Instructions:

Place 1 tablespoon of the olive oil in a skillet over medium heat. Oil needs to be hot but not smoking. Sprinkle both sides of the pork chops with the pepper. Add the seasoned chops to the hot oil and cook 3 minutes. Turn the pork chops and continue cooking an additional 3 minutes or until nicely browned. Place the browned chops in the bottom of large baking dish. Place the remaining olive oil in the skillet and allow to heat up again. Stir in the onion and celery. Cook 5 minutes or until just tender. Stir in the apples and continue cooking an additional 5 minutes. Remove the skillet from the heat and set off to the side. Stir in the bread pieces and parsley. Add a scant amount of the apple cider and stir. Continue adding scant amounts of the apple cider until the bread pieces are completely moistened being sure to stir after each addition. Spread the top side of each pork chop with the Dijon mustard. Place a spoonful of the bread mixture on top of the mustard being sure to pat it down to cover the entire pork chop. Place the oven temperature on 350 degrees and allow the oven to heat. Bake the chops 25 minutes or until the chops are no longer pink inside and the stuff has turned a nice golden brown.

Nutritional Information (Approximate Values)

Number of Servings: 4

Per Serving
Calories 364
Carbohydrate 31 g
Fat 12 g
Saturated Fat 3 g
Fiber 4 g
Protein 33 g
Sodium 284 mg

Recipe: Pork Loin with Pear Puree

Pork Loin with Pear Puree

Low Carb Recipe

Ingredients:

2 1/2 cups pears, peeled, cored and cut into chunks
1/3 cup water
1 tablespoon lemon juice
1/4 cup honey
1/2 teaspoon + 1/2 tablespoon pepper
1 boneless pork loin, about 1 3/4 pounds
2 teaspoons tarragon
2/3 cup dry white wine

Instructions:

Set the oven temperature to 350 degrees and allow the oven to heat. Pour the wine into the bottom of a large baking pan. Place the pork loin into the pan. Sprinkle with the tarragon and the 1/2 teaspoon of pepper. Bake the pork loin 1 hour 45 minutes. The internal temperature should be 160 degrees when done. Remove the pork loin and allow standing for 15 minutes before carving. Place a large saucepan over medium high heat. Add the pears to the pan. Pour in the water and lemon juice. Add the honey and the 1/2 tablespoon pepper. Bring the mixture to a quick boil. Continue cooking for 15 minutes or until the pears are fork tender. Remove the heat and place in the blender. Puree until smooth. Slice the pork loin and serve with the pear puree.

Nutritional Information (Approximate Values)

Number of Servings: 4
Serving Size: 6 ounces pork with 1/2 cup of pear puree

Per Serving
Calories 434
Carbohydrate 34 g
Fat 11 g
Saturated Fat 4 g
Fiber 3 g
Protein 43 g
Sodium 475 mg