Sweet Potato Pie

About

Here, we use healthier extra-virgin olive oil with a bit of butter added for its flavor instead of the tablespoons of butter usually used to make classic “amandine” sauce for pan-fried catfish fillets. The results are delicately flavored and have only a third of the calories, fat and sodium of a classic version.

Ingredients

1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil, divided
1 tablespoon butter
1/4 cup sliced almonds
3 cloves garlic, thinly sliced
1/2 cup low-fat milk
1 large egg, lightly beaten
1/3 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon cayenne pepper
1 pound catfish, cut into 4 portions
2 tablespoons lemon juice
1 tablespoon chopped fresh parsley

Preparation

Heat 1 tablespoon oil and butter in a small saucepan over medium heat. Add almonds and garlic and cook until both are just beginning to brown, 1 to 3 minutes. Set aside.

Combine milk and egg in a shallow dish. In another shallow dish, combine flour, salt and cayenne. Dip fish in the milk mixture, then in the flour mixture; shake off any excess flour. (Discard any leftover mixtures.)

Heat the remaining 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add fish and cook until lightly browned and opaque in the center, 4 to 6 minutes per side.

Return the almond-garlic sauce to the stove over medium heat. Add lemon juice and heat through, 1 to 2 minutes. Pour the sauce over the fish and sprinkle with parsley.

Nutrition

Per serving:
336 calories
21 g fat ( 5 g sat , 11 g mono )
117 mg cholesterol
10 g carbohydrates
25 g protein
1 g fiber
353 mg sodium
452 mg potassium

Nutrition Bonus:
Selenium (33% daily value)
Vitamin E (20% dv)
Carbohydrate Servings: 1/2

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About

Whether as a meal or an appetizer these lettuce wraps are delicious eat based on a popular Chinese dish. Turn them into a complete  a meal by adding chile-garlic sauce and rice vinegar for extra zip; toss diced mango and strawberries with lime juice for a quick dessert.

Ingredients

• 1/2 cup water
• 1/2 cup instant brown rice
• 2 teaspoons sesame oil
• 1 pound 93%-lean ground turkey
• 1 tablespoon minced fresh ginger
• 1 large red bell pepper, finely diced
• 1 8-ounce can water chestnuts, rinsed and chopped
• 1/2 cup reduced-sodium chicken broth
• 2 tablespoons hoisin sauce, (see Note)
• 1 teaspoon five-spice powder, (see Note)
• 1/2 teaspoon salt
• 2 heads Boston lettuce, leaves separated
• 1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
• 1 large carrot, shredded

Preparation

Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.

Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.

To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and carrot and roll into wraps.

Nutritional Information

Per serving:

• 285 calories;
• 11 g fat ( 3 g sat , 1 g mono )
• 66 mg cholesterol
• 24 g carbohydrates
• 0 g added sugars
• 26 g protein
• 5 g fiber
• 543 mg sodium
• 390 mg potassium

Nutrition Bonus:

• Vitamin A (150% daily value)
• Vitamin C (140% dv)
• Iron (25% dv)
• Folate (20% dv)
• Carbohydrate Servings: 1

Source

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About

Lasagna is a staple dish, an easy meal that offers an endless number of ingredients that can be added to the pasta to create any number of variations. This recipe: Spinach and sun-dried tomato sauce.

Serves 8

Ingredients

• 2 tablespoons plus 2 teaspoons olive oil
• 1 1/2 tablespoons all-purpose (plain) flour
• 2 garlic cloves, minced
• 1 cup plain soy milk (soya milk)
• 1 cup vegetable stock
• 2 green (spring) onions, including tender green tops, sliced
• 1/2 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
• 10 ounces fresh cremini or shiitake mushrooms, sliced
• 1 shallot, minced
• 1 tablespoon chopped fresh flat-leaf (Italian) parsley
• 1/4 teaspoon salt
• 6 cups baby spinach leaves, chopped
• 2 cups fat-free ricotta cheese
• 3/4 cup grated Parmesan cheese
• 1 egg white
• 12 no-boil spinach lasagna sheets, about 7 by 3 1/2 inches
• 1 tablespoon chopped fresh basil

Preparation

In a saucepan, heat the 2 tablespoons olive oil over medium-high heat. Whisk in the flour and cook for 1 to 2 minutes, stirring constantly. Add the garlic and continue to whisk until the garlic is fragrant, about 30 seconds. Whisk in the soy milk and stock all at once. Cook and stir until slightly thickened. Remove from the heat and stir in the green onions and sun-dried tomatoes. Set the sauce aside.

In a large nonstick frying pan, heat 1 teaspoon of the olive oil over medium-high heat. Add the mushrooms and shallot and saute until lightly browned, about 10 minutes. Stir in the parsley and salt. Transfer to a bowl and set aside to cool.

In the same pan, heat the remaining 1 teaspoon olive oil over medium-high heat. Add the spinach and stir quickly until the spinach is wilted but still bright green. Remove from the heat. Let cool slightly.

In a large bowl, beat together the ricotta, 1/2 cup of the Parmesan and the egg white. Stir in the spinach and set aside.

Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with cooking spray.

Spread 1/2 cup of the sauce in the dish and cover with 3 sheets of the pasta. Spoon half of the spinach mixture onto the pasta and spread gently. Cover with 3 more pasta sheets. Top with another 1/2 cup of sauce. Spread the mushroom mixture on top and cover with another 1/2 cup of sauce, then another layer of pasta. Spoon in the remaining spinach filling and top with the last 3 pasta sheets. Add the remaining sauce and the remaining 1/4 cup Parmesan. Cover loosely with foil and bake for 25 minutes. Remove the foil and bake until golden, about 10 minutes longer. Let stand for 10 minutes before serving. Garnish with the basil.

Nutritional Information

• Calories: 288
• Monounsaturated fat: 4 g
• Protein: 17 g
• Cholesterol: 6 mg
• Carbohydrate: 39 g
• Sodium: 526 mg
• Total fat: 8 g
• Fiber: 4 g
• Saturated fat: 2 g

Source

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