VPSB Wellness Department
 

'SALTY'

Baked Sweet Potato 'Fries'

Serves 4

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.

Ingredients

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

Directions

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 Ingredients: 4 boneless, skinless chicken breasts 2 cups tomato/marinara sauce 1/2 cup reduced-fat shredded mozzarella cheese 1/4 cup parmesan cheese 2 tsp dried basil 1-2 tsp garlic powder 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:   Calories 241 Total Fat 5.5 g Protein 44 g Carbs 4.1 g Fiber 0.6 g Sodium 375 mg Cholesterol 108 mg         External Source United States Department of Agriculture

'SWEET'

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* 

Pumpkin-Spice Muffins     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! Ingredients Makes 10 to 12 muffins 2 cups whole wheat or whole wheat pastry flour ½ cup sugar 1 tablespoon baking powder ½ teaspoon baking soda ½ teaspoon salt ½ teaspoon cinnamon ¼ teaspoon nutmeg 1 15-ounce can solid-pack pumpkin ½ cup water 1/3 cup raisins (optional) Directions Preheat oven to 375°F. Mix flour, sugar, baking powder, baking soda, salt, cinnamon and nutmeg in a large bowl. Add pumpkin, ½ cup of water and raisins. Stir until just mixed. Spray baking cups with cooking spray, then spoon batter into each one. Fill to just below the top of each baking cup. Bake 25 to 30 minutes, until tops of muffins spring back when touched lightly. Remove from oven and let stand 5 minutes, then remove from pan and cool on a rack. Once cool, place muffins in airtight container for storage. Nutritional information Serving size: 1 muffin Calories: 131 Protein: 3 g Carbs: 31 g Fat: 0.5 g Fiber: 4 g Sodium: 236 mg   External Source Physicians Committee for Responsible Medicine. Pumpkin spice muffins. Accessed October 30, 2006.   This article was reviewed and updated June 2007.