Sweet Potato Casserole
Sweet Potato Casserole
Here is a great low fat version of a traditional favorite. If you like the marshmallow topping instead; go for it, it will actually lower the fat by 2 grams per serving too!
Enjoy…
Sweet Potato Casserole
Preheat oven 425o
Serves 8
Prep Time: 15 minutes
Cook Time: 1 hour 15 minutes
Estimated values per serving:
Calories = 230 Fat = 5 grams Points: 5
Topping Ingredients:
2 cups gingersnap cookies – crushed
¼ cup brown sugar
¼ teaspoon pumpkin pie spice
2 tablespoons butter spread
Casserole Ingredients:
3 pounds sweet potatoes
¾ cup fat free half and half
½ cup apple cider
2 tablespoons butter spread
2 tablespoons brown sugar
2 tablespoons apple jelly
¼ teaspoon pumpkin pie spice
1 cup egg substitute
¼ teaspoon salt
Topping Directions:
- Put cookies, brown sugar, pumpkin pie spice and butter spread in a food processor and pulse until mixture resembles coarse sand. Remove and chill until ready to use.
Potato Directions:
- Spray a roasting pan with cooking spray. Cut potatoes in half and place cut side down in roasting pan. Roast for 45 minutes until potatoes are soft. Remove from oven and cool to room temperature.
- Lower oven heat to 400o.
- Scoop out flesh from potatoes into a large mixing bowl. Add half and half, apple cider, butter spread, brown sugar, apple jelly, pumpkin pie spice, egg substitute and salt and beat on high speed in mixer until smooth.
- Spray a baking pan with cooking spray and spoon potato mixture into pan. Spread gingersnap crumb mixture on top.
- Bake for 45 minutes.
Baked Apple French Toast
Baked Apple French Toast
Serves 8
Preheat oven 375o
Prep Time: 10 minutes
Cook Time: 40 minutes
Estimated values per serving:
Calories = 215 Fat = 2 grams Points: 3
Ingredients:
6 cups Challah bread – cut into 1-inch pieces
2 large cooking apples – cored, peeled and chopped
¼ cup sugar
1 teaspoon ground cinnamon
¼ cup raisins – chopped
1 ¼ cup egg substitute
½ cup skim milk
¼ cup maple syrup
½ teaspoon ground nutmeg
¼ teaspoon ground allspice
Directions:
- Coat a 9X12-inch baking pan with cooking spray. Add bread and toast in the oven for about 10 minutes. Remove from oven and let cool.
- Heat a large non-stick skillet with cooking spray, coat with cooking spray and add apples, sugar and cinnamon. Sauté apples until soft for about 7 – 10 minutes. Remove from heat and toss with toasted bread and raisins.
- In a mixing bowl, whisk together egg substitute, milk, maple syrup, nutmeg and all spice. Pour on top of apple/bread mixture. Press down on bread until it is completely moistened.
- Bake in the oven for 30 minutes or until set.
Baked Apple French Toast
Mexican Lasagna
Mexican Lasagna
Mexican Lasagna
Serves 6
Preset Oven 375o
Prep Time: 15 minutes
Cook Time: 45 minutes
Estimated Values per Serving (not including sour cream):
Calories: 285 Fat: 4 grams Points: 6
Ingredients:
½ cup onion – chopped
2 cloves garlic – minced
½ pound ground turkey breast meat
½ pound ground 93% lean beef
1 package taco seasoning
1 jar chili sauce
5 small soft tortillas
¼ cup low fat grated Mexican cheese
Gat free sour cream for serving (optional)
Sauce Ingredients:
¾ cup skim milk
1 tablespoon flour
¾ cup low fat grated Mexican cheese
Directions:
- Heat a large skillet on medium heat and spray with cooking spray. Add onion and sauté for 5 minutes until soft and browned.
- Add garlic and cook for 1 minute. Add ground turkey and beef and sauté for about 7 minutes until browned.
- Mix taco seasoning with chili sauce in a small bowl then add to meat mixture. Cook for about 5 minutes. Remove from heat and set aside.
- Prepare cheese sauce:
- In a small bowl, whisk together milk and flour. Add to a small saucepot and heat on medium, stirring constantly, until mixture is thick and bubbly.
- Remove from heat and stir grated cheese until cheese is melted.
- To assemble:
- Cut tortillas into 2-inch thick strips. Spray a 9 X 9-inch baking dish with cooking spray. Line the bottom of the baking dish with half of the tortilla strips so that they cover the bottom completely.
- Spoon half of the meat mixture on top of the tortillas. Pour cheese sauce on top.
10. Add the final layer of tortilla strips on top of the cheese mixture.
11. Spoon the remaining meat on top.
12. Sprinkle the ¼ cup reserve grated cheese on top of the meat mixture.
13. Bake, covered, for 30 minutes. Then remove the cover and bake another 15 minutes until the cheese has melted.
Baked Ham and Pasta
Baked Ham and Pasta
Baked Ham and Pasta
Preheat oven 375o
Serves 6
Estimated Values per Serving:
Calories: 285 Fat: 6 grams Points: 5
Ingredients:
½ pound (8 ounces) macaroni
1 – 12 ounce package ham steaks – cut into 1 inch pieces
2 cups skim milk
2 tablespoons flour
1 tablespoon fresh thyme – minced
1 tablespoon low calorie butter spread
2 teaspoons Worcestershire sauce
1- 9-ounce package pearl onions in cream sauce – defrosted
1 cup peas – defrosted
½ cup shredded low fat sharp cheddar cheese
Directions:
- Boil a large pot of water and cook macaroni until al dente (about 5 minutes). Drain and pour into a 9 X 13 inch baking dish.
- Heat a large skillet on medium high heat and spray with cooking spray. Add ham and cook for 5 – 7 minutes until browned. Remove from skillet and add to macaroni.
- In a small mixing bowl, whisk together flour and milk and pour into the same skillet used to brown the ham. Add thyme to the milk mixture.
- Cook on medium heat, stirring constantly, until thickened and bubbly. Remove from heat and stir in butter spread and Worcestershire sauce.
- Add onions and peas to the cream mixture and pour into the baking dish with the ham and macaroni and stir.
- Spread cheddar cheese on top.
- Bake 20 minutes covered and 10 minutes uncovered until cheese is completely melted.
Sunday Dinner
Chicken Cordon Bleu
Serves 4
Preheat oven 375o
Prep time: 20 minutes
Cook time: 30 – 45 minutes
Estimated Values per Serving:
Calories: 490 Fat: 10 grams Points: 7
Sauce Ingredients:
3 tablespoons flour
2 cups skim milk
¼ cup grated parmesan cheese
2 ounces thinly sliced reduced fat Swiss cheese
¼ teaspoon white pepper
Sauce Directions:
- Whisk four and milk in a saucepan on medium heat for 5 – 7 minutes until thick and bubbly.
- Remove from heat, add cheeses and pepper and stir until cheese is melted. Cover and set aside.
Chicken Ingredients:
4 chicken cutlets (total of 1 ½ pounds or 24 ounces)
1 cup Italian bread crumbs
1 cup egg substitute
8 thinly sliced reduced fat Swiss cheese (3 ounces)
8 thinly sliced deli ham slices (6 ounces)
Directions:
- Make sauce and cover to keep warm.
- Pound each chicken cutlet until it is about ¼ inch thin (thinner is easier to roll). Cut each in half for a total of 8 cutlets.
- Cut deli ham meat into 8 slices and Swiss cheese into 8 slices.
- Place a ham slice inside the chicken cutlet and then a slice of cheese. Roll up each breast tightly. Continue until all chicken cutlets are rolled with the cheese and ham inside.
- Dip each in egg then roll in bread crumbs.
- Heat a large non-stick skillet on medium high heat and spray with cooking spray. Cook the rolled chicken cutlets for about 5 minutes on each side until browned.
- Pour 2/3 sauce into an oven safe baking dish. Place cutlets in a single layer on top of sauce then spoon remaining sauce on top.
- Bake for 30 minutes covered then 5 – 10 minutes uncovered until bubbly and browned.
- Serve hot.
TIPS FOR ROLLING CHICKEN CUTLETS:
- You can use plastic wrap on the outside of the chicken cutlets when rolling to get a tight roll. This will help from the chicken falling away from the ham and cheese center.
- You can secure with toothpicks and remove after cooking in the skillet.
Make Ahead Meal – Day 7
Tips on Making Ahead:
- Cook eggplant and meat and arrange in casserole. Refrigerate until 45 minutes before serving, cook sauce and pour on top then bake.
- Cook entire recipe, refrigerate then reheat in oven and serve.
- Cook entire recipe, refrigerate, cut into individual serving sizes and heat in microwave.
Eggplant and Meat Casserole
Eggplant and Meat Casserole
Serves 6
Preheat oven 375o
Prep Time: 30 minutes
Cook Time: 30 minutes
Estimated Values per Serving:
Calories: 250 Fat: 5 grams Points: 4
Ingredients:
2 eggplants – sliced ¼ inch thick
½ onion – chopped
½ pound ground turkey breast meat
½ pound ground 93% lean beef
2 cloves garlic
1 cup white wine
1 cup crushed tomatoes from a can
1 tablespoon fresh basil – chopped
1 tablespoon fresh parsley – chopped
Salt and pepper
¼ cup Italian bread crumbs
Directions:
- Arrange paper towels on a board and sprinkle with salt. Spread eggplant slices on paper towels and sprinkle salt on top then top with paper towels. This can be done in layers to conserve counter space. Allow eggplant to “sweat” for about 20 minutes then rinse well under water and discard paper towels.
- While the eggplant is “sweating”, heat a large skillet on medium heat, spray with cooking spray and add onion. Sauté 2 – 3 minutes until slightly softened and browned. Increase heat to medium high and add turkey and beef and sauté until browned. Add garlic and sauté for an additional minute.
- Lower heat to medium low and add wine, tomatoes, basil, parsley and salt and pepper to taste. Simmer on low until most of the liquid has evaporated.
- Remove from heat and set aside.
- After rinsing the eggplant, heat a large skillet on medium high heat, spray with cooking spray and add eggplants. Cook for about 5 minutes on each side until softened.
- Spray a 9 X 12 inch baking pan with cooking spray. Arrange half of the cooked eggplant on the bottom. Spoon meat on top, then spread the bread crumbs. Top with the remaining eggplant.
- Cook sauce (recipe below) and pour on top.
- Bake for 30 – 35 minutes until top is bubbling and slightly browned.
- Remove from oven and cool for at least 10 minutes before serving.
Sauce Ingredients:
1 ½ cups skim milk
½ cup fat free half and half
2 tablespoons flour
¼ cup egg substitute
¼ teaspoon ground nutmeg
½ cup grated parmesan cheese
Directions:
- In a saucepan, whisk together milk, half and half, flour, egg substitute and nutmeg.
- Heat stovetop on medium heat and, while stirring constantly, cook mixture until bubbly and thickened. Reduce heat to low and cook for an additional 2 minutes.
- Remove from heat and stir in cheese.
Make Ahead Day 4
- Cook the entire recipe in advance and refrigerate overnight. When ready to heat, cut into individual serving sizes and microwave.
- Assemble the casserole and refrigerate overnight. Either remove the casserole from the refrigerator a few hours early to come to room temperature before baking or bake for about 45 minutes right from the refrigerator (extra baking time may be necessary if you place the cold casserole in the oven).
Baked Macaroni with Meat
Baked Macaroni with Meat
Serves 8
Preheat oven 350o
Prep Time: 15 minutes
Cook Time: 30 minutes
Estimated Values per Serving:
Calories: 320 Fat:4 grams Points: 6
Ingredients:
½ onion – chopped
½ pound (8-ounces) ground turkey meat
½ pound (8-ounces) 93% lean ground beef
¼ cup water
½ cup wine
1 cup canned diced tomatoes
1 tablespoon tomato paste
¼ teaspoon nutmeg
½ teaspoon dried basil
½ pound (8-ounces) penne pasta (*)
½ cup egg substitute
½ cup grated parmesan cheese
Cream Sauce:
2 cups fat free half and half
2 cups skim milk
½ cup flour
¾ cup egg substitute
¼ teaspoon nutmeg
½ cup grated parmesan cheese
Directions:
- Heat a large skillet on medium heat, spray with cooking spray and add onion. Sauté for about 5 minutes until soft and browned.
- Increase heat to medium high and add turkey and beef and sauté until cooked and browned.
- Add water, wine, tomatoes, tomato paste, nutmeg and basil and simmer until half of the liquid is absorbed.
- Remove from heat, spoon into a bowl and cool.
- Boil water in a large pot and add penne. Cook until al dente (about 5 minutes).
- Drain, rinse and add to bowl with meat mixture. Stir in egg substitute and parmesan cheese.
- In a saucepot, whisk together half and half, milk egg substitute and nutmeg.
- Cook on medium heat, stirring constantly, until mixture is bubbly and thick. Remove from heat and stir in parmesan cheese.
- Pour half of the sauce into the meat and pasta mixture.
10. Spray a 13-inch X 9-inch casserole with cooking spray and spoon in meat mixture.
11. Pour the remaining cream sauce on top and bake for 30 minutes until browned.
(*) Use high fiber pasta
Make Ahead – Day 2
Tips for Cooking Ahead:
- You can cook the vegetables and pasta, and sauce and combine in the casserole dish to bake later that day or the next day. If you refrigerate the casserole overnight, take it out for several hours before baking it so that it can come to room temperature. This will reduce the baking time to 30 minutes.
- You can bake the dish just before broiling the parmesan that morning and leave out. Heat for 10 minutes, covered, then broil for the last 5 minutes right before serving.
- You can bake the casserole the night before and refrigerate it overnight. The next day, take it out several hours before baking it so that it can come to room temperature then bake for 15 minutes, covered, add the parmesan cheese and broil for 5 minutes.
- You can cook the entire recipe that morning or the night before then divide into individual serving sizes and microwave.
Baked Penne with Roasted Vegetables
Baked Penne with Roasted Vegetables
Serves 6
Preheat oven 450o
Prep Time: 30 minutes
Cook Time: 1 hour and 15 minutes
Estimated Values per Serving:
Calories: 320 Fat: 4 grams Points: 5
Ingredients:
1 eggplant – cut into 1-inch pieces
Salt
1 zucchini – cut into 1-inch pieces
1 red bell pepper – cut into 1-inch pieces
1 large onion – cut into 1-inch pieces
Olive oil cooking spray
12 ounces penne pasta (*)
¼ cup flour
3 cups skim milk
¼ cup egg substitute
¼ teaspoon ground nutmeg
½ cup + ¼ cup grated parmesan cheese – separated
Salt and pepper to taste
Directions:
- Place towels on the countertop and sprinkle generously with salt. Add eggplant pieces on top, sprinkle more salt on top then cover again with paper towels. Let eggplants sit out on countertop to “sweat” for about 20 minutes.
- Rinse eggplant well with water and add to a large mixing bowl with zucchini, peppers and onions. Spray with cooking spray and toss.
- Spray a large baking pan with olive oil. Spread vegetable mixture in a single layer on baking pan and roast in the oven for about 40 minutes, stirring occasionally, until vegetables are browned and soft. Reduce oven heat to 400o.
- While vegetables are roasting, bring a large pot of water to boil and add penne pasta. Cook until al dente for about 5 – 6 minutes. The pasta should still be firm and slightly cooked.
- Drain penne and add to a large mixing bowl. When vegetables are cooked, add to the penne and toss. Set aside.
- In a large saucepot, whisk together flour, milk, egg substitute nutmeg, ½ cup parmesan cheese and salt and pepper. Heat stovetop to medium low and, stirring constantly, cook until the mixture has come to a boil and is thickened. Remove from heat.
- Spray a large casserole dish with olive oil cooking spray and add the vegetable pasta mixture. Pour half of the milk mixture in and toss. Pour the remaining milk mixture on top, cover and bake at 400o for 30 minutes.
- Remove cover from the casserole, sprinkle on ¼ cup of parmesan cheese and broil on high for about 5 minutes until the top is bubbly and browned.
- Remove from oven and serve hot.
(*): Use high fiber penne
Make Ahead Meals – Day 1
Make ahead meals will be the focus for the next couple of weeks. With our crazy schedule of camp and football practice, there is just no time to make dinner right before it’s time to eat. Most of you probably have the same situation, with work and activities, making a meal right before dinner time just isn’t possible. So the next few weeks are recipes that work really well for reheating or cooking those last few minutes in the oven for the least amount of time and stress.
You can still make delicious and light home cooked dinners even with a busy schedule. Don’t give in to the take out! Enjoy home cooked delicious and light meals instead.
Eggplant Parmesan
Eggplant Parmesan
Tips for Cooking in Advance:
- You can cook this for 45 minutes in the morning, keep it covered and leave it out on the counter. For the last 15 minutes of cooking, re heat oven to 375o and bake for the last 15 minutes uncovered. The dish will be warmed and the cheese should be browned and melted.
- You can cook the recipe for the first 45 minutes in the morning or the night before and refrigerate it. Take it out an hour before, have it come to room temperature then reheat in the oven at 375o and cook for about 30 minutes (15 minutes covered and 15 uncovered).
- You can cook the entire recipe in the morning or the night before and refrigerate it, cut into individual sized pieces and microwave it for 2 – 4 minutes.
Serves 12
Preheat oven 375o
Estimated Values per Serving:
Calories: 200 Fat: 4 grams Points: 4
Eggplant Ingredients:
3 small or 2 large eggplants – skinned and sliced ¼” thin
Salt
Olive oil cooking spray
½ cup grated parmesan cheese
2 to 2 ½ cups Italian seasoned bread crumbs
2 cups egg substitute
Directions:
- Place sliced eggplant in layers between paper towels adding salt between each layer. Cover with paper towels and allow eggplant to sit on counter and “sweat” for about 15 minutes.
- Remove eggplant from paper towels and rinse thoroughly. Throw away paper towels.
- In one bowl, combine bread crumbs and parmesan cheese and in a separate bowl, pour in egg substitute.
- Heat a large skillet on medium high heat and spray with olive oil cooking spray.
- Working in batches, dip each eggplant slice in the egg then press into the bread crumbs on both sides. Add eggplant to the skillet and cook for about 5 minutes on each side until the bread crumbs have browned.
- Remove cooked eggplant slices (try not to eat and cook or you will run out of eggplant) and set onto a large plate until ready to assemble.
- Continue to work in batches until all of the eggplant is cooked.
Tomato Sauce Ingredients:
Olive oil cooking spray
1 onion – chopped
2 cloves garlic – minced
½ cup red wine
2 cans crushed tomatoes
1 teaspoon salt
½ teaspoon pepper
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon dried basil
½ teaspoon dried oregano
Directions:
- Heat a large sauce pan on medium heat and spray generously with cooking spray. Add onions and cook for about 5 minutes, stirring occasionally, until soft.
- Add garlic and cook for 1 minute. Increase the heat to medium high and add wine. Let wine cook for about 3 minutes, scraping any pieces off the bottom of the pan.
- Add tomatoes, salt, pepper, onion powder, garlic powder, basil and oregano and simmer for about 15 minutes.
Filling Ingredients:
1 container (15 ounces) fat free ricotta cheese
¼ cup egg substitute
1 teaspoon onion powder
½ teaspoon pepper
1 teaspoon garlic powder
¼ cup grated parmesan cheese
1 ¼ cup low fat grated mozzarella cheese
Directions:
- In a mixing bowl, whisk together ricotta cheese, egg substitute, onion powder, pepper, garlic powder and parmesan cheese.
- To Assemble: Spray a 10’X13”X 2 ½” deep baking pan with cooking spray and add a little tomato sauce on the bottom. Place a layer of eggplant on top and spread 1/3 of the ricotta mixture on top of the eggplant. Sprinkle 1/5 of the mozzarella cheese on top of that layer.
- Continue to layer with sauce, eggplant, ricotta and mozzarella, ending with mozzarella cheese on top.
- Cover and bake for 45 minutes.
- Uncover and bake another 15 minutes until cheese is melted and browned.
Getting Back…
It’s been a while but we are finally home from traveling and have completed our holiday entertaining. When we returned home from our travels, we saw that the green beans in our garden had overgrown. To make them tender, I stewed the green beans in tomatoes. Otherwise, they are too chewy. Here is the recipe:
Italian Style Green Beans
Serves 6
Prep time: 5 minutes
Cook time 45 minutes
Preheat oven 325o
Estimated Values per serving:
Calories: 70 Fat: trace Points: 1
Ingredients:
2 pounds green beans – ends removed
2 cloves garlic – minced
1 onion – chopped
¼ cup white wine
1 can diced tomatoes
1 teaspoon dried oregano
1 teaspoon dried basil
Directions:
- Cut green beans into 1-inch pieces and set aside in a bowl.
- Heat a skillet on medium heat and spray with cooking spray. Add onions and sauté for about 5 minutes until slightly browned and softened. Add garlic and sauté an additional minute. Transfer onions and garlic into a Dutch oven. Stir in white wine, tomatoes, green beans, oregano and basil.
- Bake for 45 minutes until green beans are tender.
- Serve hot.
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