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…