VPSB Wellness Department
Healthy Recipe Website Courtesy of UHC Health4Women
Baked Sweet Potato 'Fries'
Sweet potatoes are available year-round, but their prime season is really autumn and winter. Choose potatoes that are smooth and unblemished, and use them fairly soon because they don't keep as well as other potatoes. These potatoes are crispy like fries but they're better for you because they're baked.
2 medium sweet potatoes, peeled
2 tablespoons good olive oil
1 tablespoon light brown sugar
1/2 teaspoon kosher salt, plus extra for sprinkling
1/2 teaspoon freshly ground black pepper
Preheat the oven to 450 degrees.
Halve the sweet potatoes lengthwise and cut each half into 3 long spears. Place them on a sheet pan and toss with olive oil. Spread the potatoes in one layer. Combine the brown sugar, salt, and pepper and sprinkle on the potatoes. Bake for 15 minutes and then turn with a spatula. Bake another 5-10 minutes, until lightly browned. Sprinkle lightly with salt and serve hot.
Courtesy of Barefoot Contessa: Back to Basics
Mock Potato Salad
1 large bag frozen cauliflower
4 Tbsp. lite mayonnaise
1 large dill pickle, chopped
1 small onion, chopped
2 hard boiled eggs, chopped
1. Prepare 1 large bag of frozen cauliflower according to directions and let cool.
2. Cut into small pieces.
3. Combine remaining ingredients thoroughly and chill before serving
Serves 8 / 1 Point per serving / Each Serving: 1/2 cup
|Low-Fat Chicken Parmesan|
This classic Italian favorite doesn't have to be fried to taste great. Try this simple and tasty low-fat version with a salad or some whole-wheat egg noodles.
Makes 4 servings
Preheat oven to 450 degrees F. Spray a baking pan with cooking spray. Pour 1 cup of tomato sauce on the bottom of the pan and layer the chicken on top. Pour the other cup of sauce over the chicken and sprinkle remaining ingredients evenly over the top.
Cover with foil and bake for 30 minutes until bubbly.
Nutritional information per serving:
Cheesecake Brownies One box Pillsbury Moist Supreme Reduced Sugar Cake Mix, Devil's Food One 15-oz. can pure pumpkin 6 oz. fat-free cream cheese, room temperature 1/4 cup Splenda No Calorie Sweetener (granulated) 1 tsp. Coffee-mate Fat Free or Sugar Free French Vanilla powdered creamer, dissolved in 2 tbsp. warm water 1/4 tsp. vanilla extract
Directions: Preheat oven to 400 degrees. In a large mixing bowl, combine cake mix and pumpkin.
Stir until completely blended (the mixture will remain very thick).
Spread batter into a large baking pan (about 9" X 13") sprayed with nonstick spray, and set aside.
Combine softened cream cheese with Splenda, Coffee- mate mixture, and vanilla extract. Using a whisk, mix vigorously until completely blended, smooth and lump-free. Spoon cheesecake mixture over the brownie batter, and use a knife to swirl it in.
(Don't worry if your swirl isn't perfect -- your brownies will taste delicious no matter what!)
Place pan in the oven, and bake for 20 - 25 minutes. Allow to cool, and then cut into 16 pieces.
MAKES 16 SERVINGS
Serving Size: 1 brownie / Calories: 133 / Fat: 2g / Sodium: 312mg / Carbs: 29g Fiber: 1.5g / Sugars: 8g / Protein: 3g / POINTS® value 3*
You can't go wrong cooking with pumpkin. The bright orange meat of the pumpkin is filled with beta carotene, an antioxidant with various health benefits. Bright orange fruits and vegetables like pumpkins also have lutein, which protects our eyes, skin and heart. In addition, pumpkins contain fiber, potassium, zinc, vitamin A and vitamin E.
These delicious, low-calorie pumpkin spice muffins contain only half a gram of fat per serving. Enjoy them guilt free!
Makes 10 to 12 muffins
This article was reviewed and updated June 2007.