Banana Berry
Banana Smoothie Try this delicious Berry Smoothie to satisfy your sweet tooth without feeling guilty. Peel 1 small banana Frozen Berry Mix – 1 Cup Vanilla Soy Milk – 1/2 Cups Lemon Juice- 2 Teaspoons Frozen Low-Fat Vanilla Yogurt 1/2 Cup Blend All ingredients together until creamy. Ice may be added for more thickness.
Banana Raisin Bread
This sweet, simple snack provides calcium, fiber and folate. SERVES: 10 PREP TIME: 15 minutes COOK TIME: 1 hour Ingredients: 1 cup all-purpose flour 1 cup whole-wheat flour 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 teaspoon coarse (kosher) salt 3 large, ripe bananas, peeled and mashed (about 2 cups) 1 cup dried raisins 1 cup packed light brown sugar 2/3 cup buttermilk 1/3 cup canola oil 1 teaspoon pure vanilla extract Preheat oven to 350° F. Coat a 9-inch-by-5-inch loaf pan with cooking spray. Whisk together first seven ingredients…
Berry Cobbler
Makes 6 – 8 Servings Prep: 15min | Bake: 45min Ingredients 1 cup sugar 1 1/2 tbs cornstarch 6 cups fresh berries of your choice 1 1/2 tsp grated lemon rind 1 cup plain flour 3/4 cup self-raising yellow cornmeal mix 1/3 cup melted butter 1 cup milk Method 1. Combine 1/3 cup of the sugar and the cornstarch together in a small bowl. Mix the berries, cornstarch mixture and lemon rind in a large bowl until well blended. 2. Lightly grease a 2-qt baking dish and spoon in berry mixture. 3. Mix the flour, cornmeal mix and remaining 2/3…
Two Potato Mash
SERVES: 4 PREP TIME: 10 minutes COOK TIME: 15 minute Ingredients: 3 medium Yukon Gold potatoes, peeled and cut into 3/4-inch cubes 2 medium sweet potatoes, peeled and cut into 3/4-inch cubes 5 garlic cloves, peeled 1/2 cup low-fat buttermilk 1 tablespoon butter, cut into 4 pieces Nutritional Information Calories 251 Fat 11% (3g) Carbohydrate 79% (50g) Protien 10% (6g) Fibre 7g Iron 2mg Calcium 98mg Folate 37mcg Directions: Fill a large stockpot with 3 inches of water, place a steamer basket in pot, and bring water to a boil. Reduce heat to low; place all the potatoes and garlic…
Spanish Frittata
SERVES: 6 PREP TIME: 15 minutes COOK TIME: 40 minutes Ingredients: 1 tablespoon olive oil 1 1-pound bag precooked, diced red potatoes 1/2 cup pre-chopped onions 2 bell peppers, any color, diced 1 teaspoon fresh chopped thyme 1 teaspoon minced garlic 1 teaspoon salt 4 egg whites 4 whole eggs 4 ounces manchego cheese, diced Directions: Preheat oven to 350° F. Heat oil in an oven-proof 10-inch skillet over medium-high heat. Add potatoes. Saute until lightly browned, about 12 minutes. Add onions, peppers, thyme, garlic and salt. Saute for 8 more minutes. In a medium bowl, beat egg whites and…
Roasted Vegetable Panini
SERVES: 1 PREP TIME: 15 minutes COOK TIME: 40 minute Ingredients: Nonstick cooking spray 6 cups pre-cut vegetables (such as sliced zucchini, onions, bell peppers and mushrooms) 1 tablespoon minced garlic 1 tablespoon olive oil 1 tablespoon chopped rosemary Salt and pepper to taste 8 slices Italian sandwich bread 4 ounces thinly sliced smoked mozzarella cheese Directions: Preheat oven to 400° F. Coat a 9x13 baking dish with cooking spray. Place vegetables and garlic in dish. Drizzle with oil. Sprinkle with rosemary, salt and pepper. Roast vegetables uncovered until tender, about 35 minutes, stirring occasionally. Spoon vegetable mixture on four…
Low Cholesterol Scalloped Potatoes
A low-fat, heart healthy version of this traditional comfort food Makes 6 servings. Ingredients: 4 cups thinly sliced raw potatoes 1 onion 1 tablespoon chopped parsley (optional) 3 tablespoons whole grain flour 1/8 teaspoon pepper 1 1/2 teaspoons salt 3 tablespoons low cholesterol margarine 1 1/2 cups skim milk Nutritional Information Calories 147.1 Fat 5.9g Carbohydrate 19.8g Protien 4.2g 1. Layer potatoes and onions in casserole, sprinkling flour between each layer. 2. Heat milk and margarine and season with salt, pepper, and parsley. Pour sauce over all layers. 3. Bake 1 hour covered at 350° F. Remove cover and bake…
Creamy Elbows with Cheese
Directions: SERVES: 4 PREP TIME: N/A COOK TIME: N/A Ingredients: 3 cups low-sodium chicken broth 2 cups uncooked elbow noodles 1 cup light ricotta cheese 2 tablespoons grated Romano cheese 2 tablespoons grated Parmesan cheese 1/4 teaspoon ground nutmeg Salt and freshly ground black pepper, to taste Nutritional Information Calories 320 Fat 20% (7g) Carbohydrate 58% Protien 22% Fibre N/A Iron 2mg Calcium 228mg Folate 10mcg Directions: Bring chicken broth to a boil in a medium saucepan. Add the elbow noodles and cook until tender and liquid is almost absorbed, about 8 minutes. Cover and keep warm. Place ricotta cheese…
Broccoli Raab
Broccoli Raab with Garlic and Olives SERVES: 2 PREP TIME: 15 minutes COOK TIME: N/A Ingredients: 1 pound broccoli raab 1 1/2 tablespoons olive oil 3 cloves garlic, thinly sliced lengthwise 6 pitted, oil-cured black olives 2 tablespoons sun-dried tomatoes packed in oil, thinly sliced (about 2 pieces) Salt and pepper Directions: Bring a large pot of salted water to a boil. Trim 1/2 inch off the stems of the broccoli raab. Cook raab for 3 minutes, strain, then run under cold water until cool to reduce bitterness. Coarsely chop into bite-size pieces. Heat olive oil in a large sauté…
Turkey Meatloaf
SERVES: 4 PREP TIME: 20 minutes COOK TIME: 30 minute Ingredients: 1 teaspoon olive oil 1/2 cup minced yellow onion 1/4 cup minced carrot 2 teaspoons chopped fresh thyme, or 1 teaspoon dried 1 egg 3 tablespoons ketchup 1 tablespoon Worcestershire sauce 1 pound lean ground turkey 1/4 cup bread crumbs Directions: Preheat oven to 375° F. Add oil to a nonstick skillet over medium heat. Add onion and saute 2-3 minutes or until soft. Add carrots and continue to saute until just soft, about 4-5 minutes. Remove from heat. In a large bowl, combine thyme, egg, ketchup and Worcestershire…