From www.verybestbaking.com
Preparation: 15 min
Cooking: 25 min
Cooling Time: 20 min
Yields: 16
Brownies made out of pumpkin? A perfect holiday brownie.
Nonstick cooking spray
1/2 cup LIBBY’S 100% Pure Pumpkin
1/3 cup brown sugar blend (such as SPLENDA)
1 large egg
2 large egg whites
2 Tbsp vegetable oil
1 cup all-purpose flour
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1 package (8 ounces) dried mixed fruit, finely chopped
1/4 cup dark raisins
1 1/4 cups water
8 tablespoons margarine, cut into pieces 2 eggs
1 teaspoon vanilla
1 cup all-purpose flour
5 1/2 teaspoons Equal® for Recipes or 18 packets Equal® SweetenerT
or 3/4 cup Equal® SpoonfulT
1 teaspoon baking soda
1/4 teaspoon salt
3/4 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/4 cup chopped walnuts
Fresh Fruit Wrapped in Smoked Turkey
(makes 45 pieces)
3/4 pound (360 g) thinly sliced smoked turkey breast
45 pieces of fresh fruit-offer an assortment of apple slices, dipped in lemon
juice; ripe pear slices, dipped in lemon juice; firm ripe peach or nectarine
slices; peeled orange slices; and pitted dried prunes
flowering kale
Cut the turkey slices into strips about 1/2" (1.25 cm) by 4" (10 cm)
Wrap the turkey slices around each piece of fruit and arrange on a serving
platter atop a bed of flowering kale. Cover and refrigerate until ready to
serve.
Per 2-piece serving: 35 calories (9% calories from fat), 3 g protein, trace
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Avocado in Tortilla Cups
(makes 40 pieces)
10 6-inch corn tortillas
vegetable cooking spray
3 large ripe avocados
2 cups (456 g) plain nonfat yogurt, drained
1 large plum tomato, seeded and finely minced
2 tablespoons (20 g) minced shallots or red onion
2 large cloves garlic, minced
3 tablespoons (45 ml) fresh lemon juice
2 tablespoons (30 ml) fresh lime juice
1 teaspoon (5 ml) chili powder
dash cayenne pepper
10 pitted ripe olives for garnish
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Greek Onion and Squash Pie
(makes 6 servings)
olive oil cooking spray
18-ounce (240 g) onion, chopped
1/2pound (240 g) zucchini, grated
1/2pound (240 g) summer squash, grated
3ounces (80 ml) liquid egg substitute
1/3cup crumbled low-fat feta cheese, about 1 ounce (30 g)
1tablespoon (9 g) all-purpose flour
3tablespoons 30 g) chopped fresh oregano or 1 tablespoon (15 ml) crushed
dried
8sheets phyllo dough
Preheat oven to 375°F (190°C), Gas Mark 5. Lightly coat a non-stick skillet
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Makes 4 servings
Low cholesterol and Diabetic
1 8-oz (240 g) red bell pepper
12 pencil-thin asparagus spears, about 4 oz (20 g)
total, woody ends removed
4 oz (120 g) fresh mushrooms, cleaned
Olive oil cooking spray
3 small curls Paremesan cheese
2 Tbsp (30 ml) balsamic vinegar
Freshly ground pepper
Fresh basil for garnish (optional)
Preheat the broiler. Place the pepper under the broiler and char on all sides.
Remove from oven and place pepper in a closed paper bag to sweat until cool
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From: Deliciously Healthy Favorite Foods Cookbook
Servings: 6
1 cup chopped onion
1 clove garlic, minced
1/2 lb lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 Tbsp paprika
1/2 tsp Morton Lite Salt Mixture
2 oz tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
1. In a large, heavy soup pot sprayed with non-stick spray,
stir-fry onion and garlic until golden brown. Remove from pot
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Yield: 4 (1 fillet) servings
From: Quick and Easy Low-Carb Cooking by Nancy Hughes
4 (4-oz) grouper fillets, rinsed and patted dry
Paprika to taste
1/4 tsp salt
1/2 tsp black pepper
5 oz sweet grape cherry tomatoes, quartered
12 Kalamata olives, pitted and coarsely chopped
1/4 cup capers, drained
1/4 cup chopped parsley
1/2 medium garlic clove, minced
1 medium lemon, cut in fourths
Preheat oven to 400 degrees F.
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Coconut Curried Chicken
1 tablespoon curry powder
1/2 teaspoon salt
2 teaspoons canola oil
2 cloves garlic, minced
2 teaspoons minced ginger
1 cup chopped onion
1 pound boneless chicken breasts, cut into 1-inch pieces
1/2 cup low-fat coconut milk
1 tablespoon lime juice
2 tablespoons sweetened coconut flakes
Combine the curry powder and salt in a bowl. Add the chicken and toss to coat
thoroughly.
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From The Mayo Clinic
Dietitian’s tip:
If pumpkins are in season, roast a small pie pumpkin and puree
the flesh in a blender or food processor for this loaf cake.
Otherwise, use canned pumpkin. This cake makes a nice holiday gift.
Low sodium = no more than 140 mg of sodium per serving
MAKES 12 SLICES
3 Tbsp canola oil
3/4 cup homemade or canned pumpkin puree
1/2 cup honey
3 Tbsp firmly packed brown sugar
2 eggs, lightly beaten
1 cup whole-wheat (whole-meal) flour
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