Wednesday, December 9, 2009

Low Fat Eggplant Bake

1 large or 2 medium eggplants—about 1 pound
1 jar low-sodium marinara sauce
1 15-ounce tub fat-free ricotta cheese, drained
1 6-ounce bag baby spinach
1/3 cup freshly grated parmesan cheese

Preheat oven to 450 degrees. Slice eggplant lengthwise to a 1/4 inch thickness. Place on large cookie sheet coated with cooking spray. Roast eggplant until tender, about 20 minutes, turning once half-way through.
When the eggplant is done, remove from oven and set aside. Reduce oven heat to 350 degrees.
Place baby spinach in microwaveable dish and sprinkle with water. Cook until just wilted. Squeeze dry.
Spoon on-third of the marinara sauce on the bottom of an 8-inch by 8-inch baking dish. Lay one-third of eggplant slices over sauce, followed by one-third of the spinach and one-third of the ricotta cheese. Repeat layers. Sprinkle with parmesan cheese and bake for 20-25 minutes until bubbling.

Serves 4

Per Serving:
Calories 306,
Calories from Fat 29,
Total Fat 3.2 (sat 1.6g),
73mg, Sodium 693mg,
Carbohydrate 49.7g,
Fiber 4.9g, Protein 19.5g

Tuesday, December 8, 2009

Healthy Desserts and Baking Recipes Website

Baked Crab Cakes Recipe

Artichoke Bruschetta Recipe

French Toast Casserole Recipe

12 Servings
1 loaf (10 ounces) French bread, cut into 1-inch cubes (10 cups)
8 eggs
3 cups milk
4 teaspoons sugar
1 teaspoon vanilla extract
3/4 teaspoon salt, optional
2 tablespoons butter
3 tablespoons sugar
2 teaspoons ground cinnamon
Maple syrup, optional
Place bread cubes in a greased 13-in. x 9-in. baking dish. In a large bowl, whisk the eggs, milk, sugar, vanilla and salt if desired. Pour over bread. Cover and refrigerate for 8 hours or overnight.
Remove from refrigerator 30 minutes before baking. Dot with butter. Combine sugar and cinnamon; sprinkle over the top.
Cover and bake at 350° for 45-50 minutes or until a knife inserted near the center comes out clean. Let stand for 5 minutes. Serve with maple syrup if desired. Yield: 12 servings.

Nutritional Analysis:
One serving (prepared with egg substitute equivalent to 8 eggs, skim milk and reduced-fat margarine and without salt and syrup) equals =
147 calories,
mg sodium,
2 mg cholesterol,
19 gm carbohydrate,
9 gm protein,
3 gm fat,
1 gm fiber.

Apple Tuna Sandwiches Recipe

3 Servings

1/3 cup fat-free mayonnaise
1/4 cup finely chopped celery
1/4 cup finely chopped walnuts
2 tablespoons finely chopped onion
1 tablespoon sweet pickle relish
1 teaspoon sugar
1/4 teaspoon salt
1 can (6 ounces) light water-packed tuna, drained
1/2 cup chopped red apple
6 slices reduced-calorie bread, toasted
6 lettuce leaves
In a large bowl, combine the first seven ingredients; stir in tuna and apple. Spread 1/2 cup tuna mixture on three slices of bread. Top with lettuce and remaining bread. Yield: 3 servings.

Nutritional Analysis:

One serving (calculated without bread) equals =

201 calories, 9 g fat (0 saturated fat),

21 mg cholesterol,

237 mg sodium,

18 g carbohydrate,

3 g fiber,

12 g protein.

Sunday, December 6, 2009

Zesty Italian Green Beans

Makes: 8 servings

1 can (8 oz.) tomato sauce
1 env. GOOD SEASONS Italian Dressing Mix
1-1/2 lb. green beans, trimmed

COOK sauce in large skillet on medium heat until heated through.
STIR in dressing mix and beans; cover.
COOK 7 min. or until beans are crisp-tender, stirring occasionally

Wake-Up Smoothie

3 servings, 1 cup each

1 1/4 cups orange juice, preferably calcium-fortified
1 banana
1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
1/2 cup low-fat silken tofu, or low-fat plain yogurt
1 tablespoon sugar, or Splenda Granular (optional)

Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.

Per serving:

157 calories;

2 g fat (0 g sat, 0 g mono);

0 mg cholesterol;

33 g carbohydrates;

4 g protein;

4 g fiber;

19 mg sodium;

430 mg potassium.

Banana-Bran Muffins

Breakfast Parfait

1 serving

3/4 cup low-fat cottage cheese, or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ

Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

Per serving (with cottage cheese, pineapple):

248 calories;

2 g fat (1 g sat, 1 g mono);

7 mg cholesterol;

35 g carbohydrates;

23 g protein;

3 g fiber;

24 mg sodium;

414 mg potassium.

Chickpea Salad

6 servings, 1 cup each
Time: 10 minutes

1 7-ounce can chickpeas, rinsed
3 cups cucumber, peeled, seeded and diced
2 cups grape tomatoes, halved (or cherry tomatoes)
1/4 cup crumbled reduced-fat feta cheese
1/4 cup red onion, diced
1/2 cup Creamy Dill Ranch Dressing
Freshly ground pepper, to taste

Place chickpeas, cucumber, tomatoes, cheese, onion, dressing and pepper in a medium bowl. Mix until coated.

Per serving:
90 calories;
2 g fat (1 g sat, 0 g mono);
3 mg cholesterol;
14 g carbohydrates;
5 g protein;
3 g fiber;
238 mg sodium;
285 mg potassium.

Thursday, December 3, 2009

California Chicken Sandwich

Avocado-Yogurt Dip with Cumin

Smoked Salmon and Cheese Mini Twice-Baked Potatoes

12 servings (serving size: 1 stuffed potato half)


6 small Yukon gold or red potatoes (about 2 pounds)
1 teaspoon olive oil
1/2 teaspoon salt, divided
Cooking spray
2 tablespoons fat-free milk
1 tablespoon butter
1/2 teaspoon black pepper
1/2 cup (2 ounces) finely grated white cheddar cheese
2 tablespoons finely chopped smoked salmon (1 ounce)


Preheat oven to 400°.
Rub potatoes with oil; sprinkle with 1/4 teaspoon salt. Place potatoes on a jelly-roll pan coated with cooking spray. Bake at 400° for 35 minutes or until tender. Remove from oven; cool 10 minutes.
Cut potatoes in half crosswise; cut off a small portion of the rounded edge so the potato will stand upright. Carefully scoop out about 1 teaspoon pulp from each half, leaving the shells intact. Combine potato pulp, milk, butter, pepper, cheese, and remaining 1/4 teaspoon salt in a bowl. Spoon about 1 heaping teaspoon potato mixture into each potato shell. Arrange stuffed potatoes on a jelly-roll pan; top each with 1/2 teaspoon chopped salmon. Bake at 400° for 15 minutes or until thoroughly heated.

Nutritional Information
Calories: 96 (27% from fat)
Fat: 2.9g (sat 1.7g,mono 0.6g,poly 0.1g)
Protein: 3.5g
Carbohydrate: 13.6g
Fiber: 0.9g
Cholesterol: 8mg
Iron: 0.7mg
Sodium: 159mg
Calcium: 37mg

Chicken-Garbanzo Salad

Prep: 18 minutes.

Yield: 4 servings (serving size: 1 3/4 cups)

Instead of serving this Mediterranean-style salad with pita wedges, make sandwiches. Spoon about 1/2 cup into pita halves lined with extra spinach leaves.


1 (9-ounce) package frozen cooked chopped chicken breast, thawed
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 cup chopped seeded cucumber (about 1 small)
1/2 cup chopped green onions (about 4 small)
1/4 cup chopped fresh mint or basil
1/2 cup plain fat-free yogurt
2 garlic cloves, minced
1/4 teaspoon salt
2 cups prepackaged baby spinach leaves
1/3 cup (1.3 ounces) feta cheese with cracked pepper, crumbled
4 lemon wedges


Combine first 8 ingredients; toss gently. Gently fold in spinach leaves and feta cheese. Serve salad with lemon wedges.

Nutritional Information
Calories: 258 (21% from fat)
Fat: 6g (sat 2.7g,mono 1.6g,poly 1g)
Protein: 27.8g
Carbohydrate: 22.9g
Fiber: 4.9g
Cholesterol: 66mg
Iron: 2.9mg
Sodium: 675mg
Calcium: 190mg

Tuesday, December 1, 2009

Sautéed Zucchini

Servings: 4 servings
Time: 10 minutes

1 tsp olive oil
2 medium zucchini, cut into 2 inch julienne strips
2 cloves garlic, sliced thin
salt and fresh pepper

In a 12 inch skillet, heat on high flame. When the pan is hot, add the olive oil. When oil is hot, add garlic and sauté until golden. Add zucchini, salt and pepper and sauté until tender, about 5 minutes