Healthy Recipes | Sweet Potato Pie

Mushroom and Asparagus Salad

Sep 032011

About

This mushroom and asparagus salad makes a great lunch or a light dinner. It’s also an excellent way to make your 30 grams of daily fiber quota. Enjoy!

Ingredients

1 whole-wheat English muffin (or 1 slice whole-wheat bread), torn into pieces
4 teaspoons grated Parmesan
1/3 cup plus 2 teaspoons olive oil
1/2 teaspoon kosher salt
Freshly ground black pepper
2 tablespoons minced shallot
2 tablespoons balsamic vinegar
2 tablespoons reduced-sodium soy sauce
2 teaspoons fresh thyme leaves, chopped, or pinch dried thyme
1 1/2 pounds thin asparagus, trimmed
3 cups trimmed and sliced cremini mushrooms
5 cups salad greens
2 hard-boiled eggs, peeled and finely chopped

Preparation

Preheat the oven to 450 degrees. In a food processor, pulse the English muffin into large, fluffy crumbs. Transfer bread crumbs to a medium bowl; toss with the Parmesan and 2 teaspoons of the oil. Season with the salt and black pepper to taste.

Whisk together remaining oil and the shallot, vinegar, soy sauce and thyme and a pinch of black pepper in a small bowl.Spread the asparagus evenly on two rimmed baking sheets. Drizzle each sheet with 2 tablespoons of the dressing; shake to coat.

In another medium bowl, toss the mushrooms with 2 tablespoons dressing. Scatter mushrooms evenly over asparagus, reserving bowl. Roast the vegetables 10 minutes.

Toss roasted asparagus and mushrooms to coat with their cooking juices and scatter bread crumbs over each sheet. Return sheets to oven and roast another 8 to 10 minutes or until vegetables are tender and bread crumbs are browned.

In reserved bowl, toss the salad greens with 2 tablespoons dressing; store leftover dressing in the refrigerator. Pile the salad on dinner plates. Top with asparagus and mushrooms, sprinkle with the chopped egg and serve.

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Catfish Amandine

Healthy Recipes No Responses »

Sep 032011

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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Creamy Garlic Pasta with Shrimp & Vegetables

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Sep 022011

About

Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.

Ingredients

6 ounces whole-wheat spaghetti
12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
1 bunch asparagus, trimmed and thinly sliced
1 large red bell pepper, thinly sliced
1 cup fresh or frozen peas
3 cloves garlic, chopped
1 1/4 teaspoons kosher salt
1 1/2 cups nonfat or low-fat plain yogurt
1/4 cup chopped flat-leaf parsley
3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon freshly ground pepper
1/4 cup toasted pine nuts (see Tip; optional)

PREPARATION

Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.

Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

Nutritional Information

Per serving:

385 calories;
6 g fat ( 1 g sat , 3 g mono );
168 mg cholesterol;
53 g carbohydrates;
0 g added sugars;
34 g protein;
10 g fiber;
658 mg sodium;
887 mg potassium.

Nutrition Bonus:

Vitamin C (130% daily value),
Vitamin A (71% dv),
Folate (60% dv),
Iron & Magnesium (35% dv),
Calcium & Zinc (28% dv),
Potassium (25% dv).
Carbohydrate Servings: 3

Source

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Five Spice Turkey and Lettuce Wraps

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Sep 022011

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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Salmon Rösti

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Sep 022011

About

Frozen hash browns ans wild Alsaskan salmon come together to make a quick, healthy meal. Pair it with steamed green beans tossed with sliced scallions, Dijon mustard and lemon juice.

Ingredients

2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained
1/2 cup finely chopped red onion
2 large eggs plus 1 large egg white, lightly beaten
1 tablespoon whole-grain mustard
3 tablespoons chopped fresh dill or 3 teaspoons dried, divided
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
4 cups frozen hash-brown shredded potatoes (about 12 ounces)
2 tablespoons extra-virgin olive oil, divided
1/3 cup reduced-fat sour cream
1 tablespoon capers, rinsed and chopped
1 teaspoon lemon juice

Preparation

Combine salmon, onion, eggs and egg white, mustard, 2 tablespoons fresh dill (or 2 teaspoons dried), pepper and salt in a large bowl. Add potatoes and stir to combine.
Preheat oven to 200°F.

Heat 1 tablespoon oil in a large nonstick skillet over medium heat until shimmering. Fill a 1-cup measure two-thirds full with the salmon mixture and firmly pack it down. Unmold into the pan and pat to form a 3-inch cake. Repeat, making 3 more cakes.

Cover and cook until browned on the bottom, 3 to 5 minutes. Gently turn over and cook, covered, until crispy on the other side, 3 to 5 minutes more. Transfer the cakes to a baking dish; keep warm in the oven. Wipe out the skillet and cook 4 more cakes with the remaining 1 tablespoon oil and the remaining salmon mixture. Combine sour cream, capers, lemon juice and the remaining dill in a small bowl. Serve the salmon cakes with the dill sauce.

Nutritional Information

Per serving:

317 calories;
18 g fat ( 4 g sat , 7 g mono );
143 mg cholesterol;
19 g carbohydrates;
0 g added sugars;
21 g protein;
2 g fiber;
559 mg sodium;
605 mg potassium.

Nutrition Bonus:

Potassium (17% daily value),
Vitamin C (15% dv), source of omega-3s.
Carbohydrate Servings: 1

Source

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Healthy Sweet Potato Pie Recipe

Healthy Recipes 2 Responses »

Aug 242011

About

Here’s a healthy sweet potato pie recipe, great for dessert and perfect for holiday dinners. It’a a mock southern style sweet potato pie recipe, but there’s nothing fake about the flavor in this heart healthy treat.

Yield: 16 servings

Serving size: 1 slice

Ingredients

For the Crust

1¼ cup flour
¼ tsp sugar
⅓ cup skim milk or soy milk
2 Tbsp vegetable oil

For the Filling

1/4 cup white sugar
¼ cup brown sugar
½ tsp salt
¼ tsp nutmeg
3 large eggs, beaten or egg substitute
¼ cup canned evaporated skim milk
1 tsp vanilla extract
3 cups sweet potatoes, cooked, mashed

Preperation

Preheat oven to 350° (Fahrenheit).

To Prepare Crust

Combine flour and sugar in bowl.
Add milk and oil to flour mixture.
Stir with fork until well mixed. Then form pastry into smooth ball with your hands.
Roll ball between two, 12-inch squares of waxed paper, using short, brisk strokes, until pastry reaches edge of paper.
Peel off top paper and invert crust into 9-inch pie plate.

To Prepare Filling

Combine sugars, salt, nutmeg, and eggs.
Add milk and vanilla. Stir.
Add sweet potatoes and mix well.

Putting It Together

Pour mixture into pie shell.
Bake for 60 minutes or until crust is golden brown.
Cool and cut into 16 slices.

Nutritional Information

Calories: 147
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 40 mg
Sodium: 98 mg
Total fiber: 2 g
Protein: 4 g
Carbohydrates: 27 g
Potassium: 293 mg

Classic French Toast

Healthy Recipes 1 Response »

Sep 182009

About

Okay, french toast may not be the healthies thing you can eat, but I think form time to time you should have some fun food. Having french toast for breakfast from time to time won’t kill you. I found this great recipe from the Flavor Diva – which is a REALLY great site by the way if you’ve never checked it out:

Ingredients

Serves 2 – 4

4 slices of brioche or challah bread
1 cup of milk
1 large egg
2 tablespoons maple syrup plus more for serving
1 teaspoon vanilla extract
Generous sprinkle of cinnamon
Generous pinch of salt
2 tablespoons butter

Preparation

In a wide shallow bowl, whisk together the milk, egg, vanilla, cinnamon and salt. Slice bread into one inch thick slices. One at a time, place the bread in the bowl with the milk and egg mixture for about 30 seconds, then flip to soak the other side for another 15 – 30 seconds. Set soaked bread aside.

Heat a large, non-stick skillet over medium to medium-high heat. Melt one tablespoon of butter and then put two of the soaked bread slices into the skillet (all four slices if they fit easily). Cook on one side for about four minutes. Then flip and cook on the other side for another 4 minutes (re-flip if necessary to get a nice golden brown color)

Set the two cooked slices aside, melt the other tablespoon of butter and cook the remaining two soaked slices as described above. Once cooked, cut the slices on a diagonal and serve with maple syrup and fresh fruit.