Ingredients:
1 lb green beans, ends trimmed
2 tbsp coconut or olive oil
Minced garlic
1 tbsp red pepper flakes
Celtic Sea salt
Cayenne Pepper (to taste)

Sautee…

Easy!

I adapted this recipe from one featured on Just a Pinch Recipe Club’s site.   My adaptions include substituting light butter for margarine to eliminate trans fats and adding in some white flour to keep the cookies from being too heavy.   You may prefer to check out the original recipe instead.

Ingredients

• 1/2 cup light butter softened
• 1/2 cup applesauce, unsweetened
• 1 cup packed brown sugar
• 1/2 cup sugar
• 2 eggs
• 2 tsp vanilla extract
• 3/4 cup whole wheat flour
• 1/2 cup all-purpose white flour
• 1/2 tsp baking soda
• 1 tsp  salt
• 2 1/2 cups quick-cooking oats
• 1 cup semi-sweet chocolate chips
• 1 cup chopped walnuts…optional.

This is another of Ellie Krieger’s genius holiday recipes.   This has all the flavor but pares down the calories of pumpkin pie….as long as you keep it at one serving!   For more from Ellie Krieger and The Food Network, click here.

Ingredients

• Cooking spray
• 2/3 cup sugar, divided
• 1/2 cup whole milk
• 1/4 cup evaporated milk
• 2 eggs
• 2 egg yolks
• 1 teaspoon vanilla extract
• 1/2 teaspoon grated nutmeg
• 1 teaspoon ground cinnamon
• 3/4 cup solid-pack pumpkin

Directions

Ellie Krieger of the Food Network always has some fantastic healthy recipes!    Last year, I made her  recipe for turkey roulade, served with roasted brussels sprouts, parsnips and sweet potatoes.   I’m not a very good photographer, but the photo below is the result of my healthy Thanksgiving effort. This recipe has all the flavors of the holidays without the calories and fat.    Click here to find this recipe on Food Network.

Turkey roulade with roasted vegetables

Ingredients

• 1 (2 1/2-pound) skinless turkey breast, butterflied
• 1/2 cup dried cranberries
• 2 tablespoons canola oil, divided
• 1/2 large onion, diced (about 1 1/2 cups), plus 1 cup sliced onion
• 2 large garlic cloves, minced
• 5 slices day-old whole-wheat bread, crusts removed, cubed (about 2 1/2 cups)
• 1/3 cup lightly toasted chopped pecans
• 2 tablespoons plus 2 teaspoons fresh crumbled sage or 3 teaspoons dried, divided
• 1 1/2 cups low-sodium chicken broth, divided
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 cup apple cider
• 3 tablespoons apple cider vinegar
• 1 teaspoon cornstarch dissolved in 1 tablespoon cold water

Directions

Makes 4 servings/Prep time:  about 30 min.

Ingredients

• 2 cups vine ripe tomatoes, diced                                      
• 3 ounces fresh mozzarella cheese, cubed
• 4 fresh basil leaves, thinly sliced
• 2 teaspoons olive oil
• 2 garlic cloves, minced
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 4 large fresh portobello mushrooms (4 to 4-1/2 inches), stems removed
• Cooking spray

Directions

In a small bowl, combine the first seven ingredients; cover and chill until serving.

Spritz mushrooms with cooking spray. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill mushrooms, covered, over medium heat or broil 4 in. from the heat for 6-8 minutes on each side or until tender. Spoon 1/2 cup tomato mixture into each mushroom cap. Yield: 4 servings.

Nutrition Facts: 1 serving equals 133 calories, 8 g fat (3 g saturated fat), 17 mg cholesterol, 190 mg sodium, 9 g carbohydrate, 2 g fiber, 7 g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 1 fat.

Sometimes you just have to have a Margarita! It is summer after all!

Recipe:
1 can of Sprite Zero (or any diet lemon-lime soda)
Juice of one lime (approx. 2Tbsp)
1 On the Go Packet of Crystal Light Lemonade or any single serving diet powdered drink mix flavor
1 oz. tequila

Enjoy!

(But don’t have too many–the tequila calories will add up!  And don’t drink and drive!)

Mini Greek Pizza Muffins

http://www.eatingwell.com/recipes/mini_greek_pizza_muffins.html

From EatingWell:  November/December 2007

All the flavors of a Greek pizza make these savory muffins bite-size treats for adults and kids alike.

2 dozen mini muffins | Active Time: 30 minutes | Total Time: 50 minutes

Ingredients

• · 2 tablespoons extra-virgin olive oil
• · 2/3 cup finely chopped onion
• · 2/3 cup finely chopped red bell pepper
• · 1/3 cup whole-wheat pastry flour
• · 1/3 cup all-purpose flour
• · 2 teaspoons baking powder
• · 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried
• · 1 teaspoon sugar
• · 1/4 teaspoon garlic powder
• · 1/4 teaspoon salt
• · 1/3 cup low-fat milk
• · 1/3 cup crumbled feta cheese
• · 1 large egg, well beaten
• · 2 tablespoons tomato paste
• · 2 tablespoons chopped kalamata olives

Preparation

1.     Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes.

2.     Meanwhile, preheat oven to 400°F. Coat a mini-muffin pan with cooking spray.

3.     Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl.

4.     Stir milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full.

5.     Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm or at room temperature.

Nutrition

Per muffin : 39 Calories; 2 g Fat; 1 g Sat; 1 g Mono; 11 mg Cholesterol; 4 g Carbohydrates; 1 g Protein; 0 g Fiber; 106 mg Sodium; 36 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 fat

Nutrition Note: (for 2 muffins)

Tips & Notes

• · Make Ahead Tip: Store in an airtight container for up to 2 days. Serve at room temperature or reheat at 350°F. | Equipment: Mini-muffin pan with 24 (2-tablespoon) muffin cups.

Scallop & Shrimp Dumplings

http://www.eatingwell.com/recipes/scallop_shrimp_dumplings.html

From EatingWell:  July/August 2007

People along the Yangtze River enjoy dumplings with a variety of fillings, from seafood to red meat, eggs to vegetables. In Wuhan, dumplings may be served at any meal. Crisp, pan-fried dumplings don’t have to be loaded with fat. Cooking them in a mix of water and oil makes them crisp on the bottom, tender and juicy inside.

36 dumplings, for 12 appetizer servings | Active Time: 1 hour | Total Time: 1 hour

Ingredients

• · 8 ounces scallops, minced
• · 4 ounces raw shrimp, peeled, deveined and minced
• · 1/2 cup minced scallions
• · 1 tablespoon minced fresh ginger
• · 3 cloves garlic, minced
• · 2 tablespoons reduced-sodium soy sauce
• · 2 teaspoons toasted sesame oil
• · 1/4 teaspoon freshly ground pepper
• · 36 round (gyoza) dumpling wrappers, (see Kitchen Tip)
• · 2 tablespoons canola oil, divided
• · 3/4 cup water, divided
• · Ginger-Garlic Dipping Sauce, (recipe follows), optional

Preparation

1.     Combine scallops, shrimp, scallions, ginger, garlic, soy sauce, sesame oil and pepper in a large bowl.

2.     Organize your work area with a bowl of cold water, your stack of dumpling wrappers and a floured baking sheet to hold filled dumplings.

3.     Working with one dumpling wrapper at a time, dip your finger into the water and moisten the edges of the circle. Spoon about 1 1/2 teaspoons of filling into the center. Fold the wrapper over to form a half circle. Pinch the edges together to seal. Repeat with remaining wrappers and filling. Cover the wrappers and finished dumplings with moist paper towels to prevent drying.

4.     Preheat oven to 200°F.

5.     Mix 1 tablespoon canola oil with 1/4 cup water in a large nonstick skillet and place over medium heat; bring to a simmer. Carefully arrange one-third of the dumplings in the skillet so they are not touching; cover and cook until the dumplings puff up and are light brown on the bottom, 4 to 5 minutes. Carefully flip the dumplings with tongs and cook for 1 minute more. Transfer the dumplings to a baking sheet and keep warm in the oven.

6.     Repeat the procedure with another 1/4 cup water, the remaining 1 tablespoon canola oil and half the remaining dumplings. Cook the final batch of dumplings in the remaining 1/4 cup water, adjusting the heat as necessary to prevent scorching. (There will be enough oil left in the pan for the final batch.) Serve hot with Ginger-Garlic Dipping Sauce, if desired.

Nutrition

Per dumpling : 42 Calories; 1 g Fat; 0 g Sat; 1 g Mono; 7 mg Cholesterol; 5 g Carbohydrates; 2 g Protein; 0 g Fiber; 91 mg Sodium; 37 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 starch

Tips & Notes

• · Make Ahead Tip: Prepare filling (Step 1); cover and refrigerate for up to 2 days, or freeze for up to 1 week.
• · Kitchen Tip: The best dumpling wrappers for this recipe are round “gyoza” wrappers. Look for them in Asian markets. Or substitute square wonton wrappers and use a 3- to 3 1/2-inch round cookie cutter to cut each wrapper into a circle (they need not be perfectly round).

Tuna-Stuffed Peppers

http://www.eatingwell.com/recipes/tuna_stuffed_peppers.html

From EatingWell:  September/October 2008

These tuna-stuffed peppers are ubiquitous in delis all over Susa, Italy.

About 2 dozen stuffed peppers | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

• · 24 whole jarred mild or sweet cherry peppers, (from 2 16-ounce jars; see Shopping Tip)
• · 1 6-ounce can chunk light tuna packed in water, drained well (see Note)
• · 1 tablespoon lemon juice
• · 1 tablespoon extra-virgin olive oil
• · 1 tablespoon capers, rinsed and finely chopped
• · 2 anchovy fillets, finely chopped (optional)
• · Freshly ground pepper, to taste
• · 1/4 cup balsamic vinegar

Preparation

1.     Select 24 whole peppers. (Refrigerate any remaining peppers in a jar, with brine to cover, for another use.) Cut off and discard the pepper stems. Scoop out the seeds with a small spoon (a measuring teaspoon works well). Rinse the peppers to remove any residual seeds, and set in a colander to drain.

2.     Combine tuna, lemon juice, oil, capers and anchovies (if using) in a medium bowl.

3.     Fill each pepper with about 1 teaspoon of the tuna mixture and place them on a serving plate. (Depending on the size of the peppers, you may not fill all 24.) Grind some pepper over the stuffed peppers.

4.     Bring vinegar to a boil in a very small saucepan and simmer until syrupy and reduced to about 2 teaspoons, 3 to 3 1/2 minutes. Drizzle the syrup over the peppers.

Nutrition

Per 2-pepper serving : 42 Calories; 2 g Fat; 0 g Sat; 1 g Mono; 9 mg Cholesterol; 2 g Carbohydrates; 4 g Protein; 1 g Fiber; 293 mg Sodium; 6 mg Potassium

Exchanges: 1/2 lean meat

Tips & Notes

• · Make Ahead Tip: Cover and refrigerate stuffed peppers and balsamic syrup separately for up to 4 hours. Drizzle the peppers with the syrup just before serving.
• · Shopping tip: Look for red and/or green jarred mild (or sweet) cherry peppers near pickles and olives or at the “olive bar” in well-stocked supermarkets and specialty-food stores.
• · Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Mini Brie & Apple Quiches

http://www.eatingwell.com/recipes/mini_brie_apple_quiches.html

From EatingWell:  November/December 2010

We love the way Brie and apples taste together in these mini quiches. Mini phyllo cups make it swift and simple to create an elegant appetizer.

30 quiches | Active Time: 15 minutes | Total Time: 30 minutes

Ingredients

• · 30 mini phyllo shells (two 1.9-ounce packages; see Note)
• · 1/2 medium apple, peeled and finely diced
• · 5 large eggs
• · 1 teaspoon Dijon mustard
• · 1/4 teaspoon salt
• · Pinch of freshly ground pepper
• · Pinch of ground nutmeg
• · 4 ounces Brie (1/2 small wheel), cut into 30 squares

Preparation

1.     Preheat oven to 350°F.

2.     Arrange phyllo shells on a large parchment-lined baking sheet. Divide apple among the shells.

3.     Whisk eggs, mustard, salt, pepper and nutmeg in a large measuring cup. Pour the egg mixture over the apple (do not overfill the shells). Place a Brie square in each shell.

4.     Bake until the egg is set, the Brie is melted and the phyllo is starting to brown around the edges, about 15 minutes. Let cool slightly before serving.

Nutrition

Per quiche : 39 Calories; 2 g Fat; 1 g Sat; 1 g Mono; 3 g Carbohydrates; 2 g Protein; 0 g Fiber; 65 mg Sodium; 20 mg Potassium

0 Carbohydrate Serving

Exchanges: 1 fat

Tips & Notes

• · Note: Mini phyllo shells, or fillo, are available in the freezer section near other frozen appetizers. They do not need to be defrosted before filling and baking.

Nantucket’s Morning Glory Muffins are a perennial favorite!  Packed with delicious ingredients, they are a little piece of heaven!

In this recipe, I’ve taken the original recipe and made some substitutions such as whole wheat flour for part of the white flour and reduced
the oil by substituting some applesauce.     Even though, they’re more healthy, they still taste fantastic and feel decadent while only being 210 calories each!

Ingredients:

• 1 1/4 cups sugar
• 1 1/4 cup unbleached all-purpose flour
• 1 cup whole wheat flour
• 1 tablespoon ground cinnamon
• 2 teaspoons baking soda
• 1/2 teaspoon salt
• 1/2 cup shredded, sweetened coconut (I use organic unsweetened instead)
• 1/4 cup organic raisins
• 1 large organic apple, peeled and grated
• 1 cup (8 oz) crushed pineapple, drained
• 2 cups grated carrots
• 1/2 cup coarsely chopped pecans or walnuts
• 3 large eggs
• 3/4 cup vegetable oil
• 1/2 cup unsweetened applesauce
• 1 teaspoon pure vanilla extract

Directions:  Position a rack in the lower third part of the oven and preheat to 350 degrees.

In a large bowl, sift or whisk together the sugar, cinnamon, flour, baking soda and salt.  Add the coconut, apple, pineapple raisins, nuts, applesauce and carrots.  Stir to combine.

In a separate bowl, whisk the eggs with the vanilla and oil.    Pour into the bowl with the dry ingredients and blend well.

Spoon the batter into muffin tins lined with muffin cups.   Fill each to the brim.   Bake for 35 minutes or until a toothpick inserted into the middle comes out clean.   Cool the muffins in pan for 10 minutes and then turn onto a rack to finish cooling.

These last well covered for about three days and you can also freeze them for up to two months.