Baked Apples Stuffed with Nuts and Raisins
Banana-Nut Stuffed French Toast
Spicy Turkey Chili with Chocolate
Poached Chicken with Pears and Herbs
Fried Chicken with Cornmeal Crust
Mini Spinach Casserole with Brown Rice and Ham
For breakfast or dessert, baked apples are a delightful, spicy, and warm treat in the colder months.
Vegetarian, Low-calorie
INGREDIENTS | SERVES 2
2 large apples, such as Macintosh, Rome, or Granny Smith
2 teaspoons brown sugar
½ teaspoon cinnamon
2 teaspoons chopped walnuts
2 teaspoons raisins
1 teaspoon butter
Try It à la Mode
The spices in these baked, stuffed apples and the tartness of the apples are both complemented nicely by dairy. You can serve these with a little cream poured over the top or a scoop of vanilla ice cream on the side for added richness.
1. Preheat the oven to 350°F. Using a corer, remove the center portions of the apples, being careful not to cut through the bottom of the apple.
2. Form a cup with a double layer of aluminum foil, going ⅓ of the way up the apple. This will stabilize the apple when baking.
3. Mix together the brown sugar, cinnamon, walnuts, and raisins and stuff the mixture into the apples. Top each apple with 1 teaspoon of butter. Put 1 tablespoon of water into each of the aluminum foil cups.
4. Bake for 25 minutes, or until the apples are soft when pricked with a fork.
PER SERVING Calories: 181 | Fat: 8 g | Protein: 1 g | Sodium: 22 mg | Carbohydrates: 28 g | Fiber: 3 g
Enjoy this dish in early November to get excited about Thanksgiving dinner or a fall harvest celebration.
Low-calorie, Low-fat
INGREDIENTS | SERVES 6
½ cup whole-wheat flour
¼ cup quick-cooking oatmeal
1 tablespoon Splenda
½ teaspoon baking powder
⅓ teaspoon baking soda
⅛ cup egg white substitute
1 cup skim milk
1½ cups canned sweet potatoes
2 tablespoons pecans, chopped
½ teaspoon cinnamon
1 teaspoon Splenda brown sugar
½ teaspoon vanilla extract
1. In a bowl, mix all dry ingredients together. In a separate bowl, mix all wet ingredients together. Gently fold dry ingredients into wet ingredients.
2. Coat skillet or griddle with nonstick spray. Pour
⅓ cup batter per pancake onto skillet.
3. Cook on medium-high heat until pancake develops bubbles on top. Flip the pancake and brown on the other side.
PER SERVING Calories: 122 | Fat: 1 g | Protein: 4 g | Sodium: 160 mg | Carbohydrates: 26 g | Fiber: 3 g
This delicious recipe imparts fiber through whole grain, fruits, and nuts. You can vary the French toast with different kinds of nuts and fruits.
High-fiber
INGREDIENTS | SERVES 4
2 bananas
6 eggs
1½ cups milk
1 teaspoon vanilla
1 tablespoon brown sugar
½ teaspoon cinnamon
8 slices day-old whole-wheat bread
2 teaspoons canola oil
1 cup chopped walnuts or pecans
Handful of fresh raspberries
Powdered sugar
Stuff It
Stuffed foods are all the rage, from stuffed-crust pizza to stuffed French toast. You’ll probably find a recipe similar to this one on the brunch menus at some restaurants, but guaranteed it won’t be as satisfying as the one you make yourself!
1. Peel and slice the bananas. Whisk together eggs, milk, vanilla, brown sugar, and cinnamon in a bowl.
2. Dip 4 slices of bread in the batter and immediately fry in canola oil over medium heat.
3. Divide the banana slices and nuts evenly among the 4 slices of cooking bread. Dip the remaining four slices of bread into the batter and put them on top of the bananas to create four sandwiches.
4. Add remaining canola oil to the pan, flip the sandwiches over, and fry over medium heat until golden.
5. Halve the French toast diagonally and arrange slices on a platter. Scatter the raspberries over the French toast triangles and sprinkle them with powdered sugar.
PER SERVING Calories: 588 | Fat: 34 g | Protein: 22 g | Sodium: 260 mg | Carbohydrates: 55 g | Fiber: 9 g
These luscious scones pack a whopping punch of fiber from oats, wheat germ, and raisins. Try using Irish oatmeal for these scones, but soak it first. Steel-cut oats have the most fiber and instant oats have the least.
INGREDIENTS | SERVES 6
1½ cups rolled oats
½ cup all-purpose flour
2 tablespoons wheat germ
3 tablespoons sugar
½ teaspoon salt
1⅛ teaspoons baking powder
6 tablespoons cold, unsalted butter, cut in pieces
2 eggs
⅔ cup buttermilk
½ teaspoon vanilla
1 cup raisins
1 egg white
2 tablespoons raw sugar
Eat Your Oats
Oats are one of the best sources for soluble fiber, which is important in regulating cholesterol in the bloodstream. Oats also lose only the outer husk during the milling process so they are more nutritious than refined wheat.
1. Preheat oven to 400°F. Line a baking pan with parchment paper or spray lightly with oil. Grind half of the oatmeal into flour in a food processor.
2. Combine remaining oats, oat flour, all-purpose flour, wheat germ, sugar, salt, baking powder, and butter in a food processor with a metal blade. Process until mixture resembles cornmeal.
3. In a large bowl whisk together eggs, buttermilk, and vanilla. Stir in raisins with a spatula or wooden spoon.
4. Add dry ingredients and fold in with spatula. Drop scones in rounds onto prepared baking sheet.
5. Brush scones with egg white and sprinkle with raw sugar. Bake for 15 minutes.
PER SERVING Calories: 373 | Fat: 15 g | Protein: 9 g | Sodium: 243 mg | Carbohydrates: 54 g | Fiber: 4 g
In Britain, Toad in a Hole involves baking sausages and Yorkshire pudding in a large pan with bacon fat drippings and flour, but this recipe—a Pennsylvania Dutch favorite—is far simpler and far less fattening.
Low-calorie, Low-fat, Low-carb
INGREDIENTS | SERVES 2
1 slice bread, any kind Nonfat cooking spray
1 egg
Salt and pepper, to taste
Flipping Toads
As it cooks, the egg adheres to the bread. This makes it super simple to flip the bread in the pan without worrying about dislodging the egg. Be sure to flip your eggs after they’ve had time to set. Otherwise, you risk getting runny egg all over the place, which won’t affect taste but will leave you with a mess.
1. Use a circular cookie cutter to cut a hole in the center of a slice of bread.
2. Place on a warm skillet, sprayed lightly with nonfat cooking spray.
3. Crack the egg and put it in the hole in the bread.
4. Fry and flip to desired consistency.
5. Season with salt and pepper to taste.
PER SERVING Calories: 72 | Fat: 3 g | Protein: 5 g | Sodium: 151 mg | Carbohydrates: 7 g | Fiber: 3 g
Minestrone is the Italian name for a thick and hearty soup that often consists of legumes, veggies, rice, or pasta. The ingredients in this soup change with the season. Whichever vegetable is growing at the time gets used!
Low-calorie, Low-fat, High-fiber, Vegetarian
INGREDIENTS | SERVES 6
½ cup yellow onions, chopped
1 clove fresh garlic, minced
½ teaspoon all-purpose seasoning
1 cup frozen peas
1 cup squash, sliced
1 cup green beans
1 cup carrots, sliced
2 cups white beans, cooked
1 cup chickpeas, cooked
1 cup frozen spinach
½ cup whole-wheat pasta
1 teaspoon oregano
¼ teaspoon black pepper
1 chicken bouillon cube
3 cups water
1. Combine all ingredients in a large saucepan. Cook on medium-high heat for 15 minutes.
2. Reduce heat to low, simmer for another 10 minutes, then serve.
PER SERVING Calories: 210 | Fat: 1 g | Protein: 13 g | Sodium: 209 mg | Carbohydrates: 39 g | Fiber: 9 g
Warm up with this aromatic soup!
Low-calorie, High-fiber, Vegetarian
INGREDIENTS | SERVES 6
2 cups frozen mixed vegetables
2 cups zucchini, sliced
2 cups squash, sliced
1 cup yellow onions, diced
4 cups vegetable broth
2 cups diced tomatoes
1 teaspoon olive oil
1 teaspoon fresh minced garlic
½ teaspoon all-purpose seasoning
1 teaspoon fresh basil
Substitute to Your Heart’s Content
In recipes like this one, it’s easy to substitute certain ingredients for others without upsetting the balance. For example, substitute chicken broth for the vegetable broth if you prefer. Go with the low-sodium version of either for the healthiest option.
1. Combine all ingredients in a large saucepan. Cook on medium heat for 15 minutes.
2. Reduce heat to low, simmer for another 10 minutes, then serve.
PER SERVING Calories: 191 | Fat: 4 g | Protein: 8 g | Sodium: 1,141 mg | Carbohydrates: 34 g | Fiber: 7 g
The combination of smoky chipotle chilies and sweet chocolate adds a deep, rich flavor to this chili.
High-fiber
INGREDIENTS | SERVES 6
2 cups lean ground turkey
½ cup bell peppers, diced
½ cup white onions, diced
1 clove fresh garlic, minced
½ teaspoon all-purpose seasoning
2 tablespoons Splenda brown sugar
1 teaspoon chipotle peppers, finely chopped
1 teaspoon cumin
3 cups pinto beans, cooked
1 cup tomatoes, diced
½ teaspoon black pepper
1 cup chicken broth
1 tablespoon cocoa powder
¼ cup sugar-free chocolate syrup
1. Coat a large saucepan with nonstick spray. On medium-high heat, brown ground turkey with bell peppers, onions, garlic, and all-purpose seasoning, for 10 minutes.
2. Add remaining ingredients to saucepan, reduce heat to low, and simmer for 15 minutes.
Chocolate in Chili?
Cocoa powder or unsweetened chocolate adds depth of flavor and richness to soups and sauces. Although most consumers associate chocolate with sweet confections, it isn’t unusual to find it as an ingredient in savory dishes from Mexico and Central and South America. In fact, the national dish of Mexico, Turkey Mole, is built on a thick, chocolate-laced sauce. Chocolate or cocoa powder is especially good in vegetarian black bean dishes.
PER SERVING Calories: 313 | Fat: 7 g | Protein: 25 g | Sodium: 198 mg | Carbohydrates: 39 g | Fiber: 9 g
Stuffed mushrooms are a classic appetizer, but they also make a perfect snack! This version is full of flavor and color.
Low-calorie, Low-carb
INGREDIENTS | SERVES 6
12 large mushrooms
1 tablespoon olive oil
1 onion, minced
½ cup minced green bell pepper
2 cloves garlic, minced
½ cup crushed Saltine crackers
2 tablespoons grated Parmesan cheese
1 tablespoon minced flat-leaf parsley
½ teaspoon dried oregano leaves
⅛ teaspoon pepper
⅓ cup fat-free chicken broth
1. Preheat oven to 350°F. Wipe mushrooms with damp paper towels and remove stems. Mince stems and combine in small saucepan with olive oil, onion, green bell pepper, and garlic. Cook and stir until tender, about 5 to 6 minutes.
2. Remove pan from heat and add cracker crumbs, cheese, parsley, oregano, and pepper.
3. Spoon mixture into mushroom caps, rounding the tops. Place in large baking dish and pour chicken broth around mushrooms.
4. Bake, uncovered, until mushrooms are tender and filling is hot, about 18 to 22 minutes. Serve immediately.
PER SERVING Calories: 84 | Fat: 4 g | Protein: 1 g | Sodium: 77 mg | Carbohydrates: 13 g | Fiber: 1.5 g
Sweet and tender squash combines wonderfully with sage, onion, and leeks in this creamy risotto. This could be the main dish for a vegetarian dinner.
Vegetarian
INGREDIENTS | SERVES 6
4 cups fat-free vegetable broth
1 tablespoon olive oil
3 cups butternut squash, cubed
1 onion, chopped
3 cloves garlic, minced
1 cup chopped leeks
1 teaspoon dried sage leaves
½ teaspoon salt
⅛ teaspoon white pepper
1½ cups Arborio rice
¼ cup grated Parmesan cheese
1 tablespoon butter
¼ cup chopped flat-leaf parsley
Rich Risotto
Risotto is a traditional Italian rice dish and one of the most common ways of cooking rice in Italy. There are many different risotto recipes with different ingredients, but they all use Arborio rice, which is first cooked briefly in butter or olive oil. Then, liquid, usually broth, is added in increments until the rice is fully cooked.
1. Place broth in medium saucepan; place over low heat. In a large saucepan, heat oil over medium heat. Add squash; cook and stir until squash begins to brown, about 6 to 7 minutes. Add onion, garlic, and leek; cook and stir for 4 to 5 minutes longer until onion is translucent.
2. Stir in sage, salt, pepper, and rice; cook and stir for 3 minutes longer. Slowly add warm broth, cup at a time, stirring frequently. When rice is al dente and squash is tender, add the cheese, butter, and parsley, cover, and remove from heat.
3. Let stand for 5 minutes, then stir and serve immediately.
PER SERVING Calories: 296 | Fat: 6 g | Protein: 4 g | Sodium: 419 mg | Carbohydrates: 25 g | Fiber: 2 g
A simple white sauce is a quick and easy way to lend flavor to canned vegetables.
Vegetarian, Low-calorie, Low-carb
INGREDIENTS | SERVES 4
2 (14-ounce) cans French green beans
1½ tablespoons butter
1 tablespoon all-purpose flour
¼ cup milk
¼ teaspoon (or to taste) ground nutmeg
Salt and pepper to taste
1. Heat the green beans on medium in a saucepan. Reserve ¼ cup of juice from the cooked beans to use in the sauce. Keep the green beans warm on low heat while preparing the sauce.
2. Melt the butter in a small saucepan over low heat. Stir in the flour. Cook on low heat for 3 minutes, continually stirring.
3. Gradually whisk in the milk and the reserved green bean juice. Bring to a boil, continually whisking until thickened. Stir in the nutmeg, salt, and pepper. Pour over the green beans and serve.
PER SERVING Calories: 82 | Fat: 4.6 g | Protein: 2.7 g | Sodium: 60 mg | Carbohydrates: 9.2 g | Fiber: 3 g
Pears go very well with all poultry. Try this for a quick dinner or double the recipe for company.
Low-carb, Gluten-free
INGREDIENTS | SERVES 2
1 ripe pear, peeled, cored, and cut in chunks
2 shallots, minced
½ cup dry white wine
1 teaspoon rosemary, dried, or
1 tablespoon fresh
1 teaspoon thyme, dried, or
1 tablespoon fresh
2½ pounds chicken breasts, boneless and skinless
Salt and pepper to taste
Praise for Pears
You’ve probably noticed that a lot of the recipes in this book include pears, from baked pears to pears in salad. The reason is that pears are a tasty and versatile fruit that comes in many, many varieties, from Anjou (a great all-purpose pear) to Bartlett (creamy and sweet). Try as many as you can and choose your favorites.
Prepare the poaching liquid by mixing the first 5 ingredients and bringing to a boil in a saucepan. Season the chicken with salt and pepper and add to the pan. Simmer slowly for
10 minutes. Serve with pears on top of each piece.
PER SERVING Calories: 307 | Fat: 9 g | Protein: 41 g | Sodium: 2 mg | Carbohydrates: 15 g | Fiber: 2 g
Fried chicken doesn’t have to come in a bucket. Make your own at home and see how it compares.
Low-carb
ingredients | SERVES 4
4 (4-ounce) half-breasts chicken boneless and skinless
½ cup buttermilk
½ cup coarse cornmeal
1 teaspoon baking powder
½ teaspoon salt Freshly ground pepper to taste
½ inch canola or other oil in a deep pan for frying
1. Soak the chicken in buttermilk for 15 minutes. Mix cornmeal, baking powder, salt, and pepper on a piece of waxed paper and coat the chicken with the mixture.
2. In a large frying pan, heat the oil to 350°F. Fry for 8 to 10 minutes per side. Drain on paper towels.
Cornmeal Crust
Coarsely grated cornmeal makes an excellent crust for fried chicken. There are people who use corn muffin mix as the coating for their chicken, but it’s more wholesome to make your own crust.
PER SERVING Calories: 265 | Fat: 9 g | Protein: 42 g | Sodium: 87 mg | Carbohydrates: 9 g | Fiber: 1 g
This is a hearty, delicious meal for a cold fall or winter day. It also makes great leftovers!
INGREDIENTS | SERVES 2
2 cups fresh baby spinach
½ cup low-fat ricotta cheese Salt and pepper to taste
1 cup brown rice, cooked
¼ cup Italian dressing
1 ounce Virginia ham, chopped
1. Purée the spinach and ricotta in the blender. Preheat oven to 300°F.
2. Mix all ingredients together in a 9” pie pan and bake for 20 minutes.
There is no kneading or rolling dough in this easy-to-make biscuit recipe. For best results, stick with real buttermilk; biscuits made with milk that has been soured by adding lemon juice or cream of tartar won’t have the same flavor.
Low-calorie, Low-fat
INGREDIENTS | MAKES 24 BISCUITS
1 teaspoon baking powder
½ teaspoon baking soda
1 teaspoon salt
2 cups all-purpose flour
¼ cup shortening About 1 ¼ cups buttermilk
Buttermilk
Originally, buttermilk was the liquid left behind after churning butter out of cream. It also refers to the range of fermented milk drinks common in warm climates where fresh milk would spoil quickly. The tartness of buttermilk is due to the presence of acid in the milk.
1. Preheat oven to 450°F.
2. Stir the baking powder, baking soda, and salt into the flour, blending thoroughly.
3. Use a knife to cut the shortening into the flour.
4. Quickly stir 1 cup buttermilk into the flour mixture. If necessary, add as much of the remaining ¼ cup of buttermilk as needed. The dough should be just moist, and not too wet. Do not overmix the dough.
5. Drop a heaping tablespoon of dough onto an ungreased baking sheet. Continue with the remaining dough. Bake the biscuits for 9 to 12 minutes, until they are golden brown. Let cool briefly on a wire rack before serving.
PER SERVING Calories: 62 | Fat: 2.3 g | Protein: 1.5 g | Sodium: 183 mg | Carbohydrates: 15 g | Fiber: 0 g
Add a cup of raisins or ½ cup of pecans for extra crunch if you like.
Low-calorie
INGREDIENTS | MAKES 24 COOKIES
1 cup sugar
¼ cup margarine, softened
2 eggs
¼ cup unsweetened applesauce
1 teaspoon vanilla
2 cups flour
½ teaspoon baking soda
¼ teaspoon salt
1 cup uncooked oats
1. Preheat oven to 375°F. Prepare baking sheets with light cooking spray. Set aside.
2. Beat the sugar and margarine in a large bowl with a hand mixer.
3. Add the eggs, applesauce, and vanilla, mixing well.
4. Combine flour, baking soda, and salt in a medium bowl.
5. Add flour mixture to sugar mixture. Beat well.
6. Stir in the oats and mix well.
7. Drop dough into mounds on baking sheets, about 2” apart. Bake 15 minutes, or until cookies are golden brown.
PER SERVING Calories: 218 | Fat: 5 g | Protein: 4 g | Sodium: 130 mg | Carbohydrates: 39 g | Fiber: 1.2 g
If you like sugar cookies with extra flavor, add orange or almond extract to kick these classic cookies up a notch.
Low-calorie
INGREDIENTS | MAKES 20 COOKIES 1 cup flour
½ cup whole-wheat flour
¾ cup sugar
¼ teaspoon salt
1 teaspoon baking powder
3 tablespoons canola oil
1 egg
2 tablespoons skim milk
2 teaspoons vanilla
Make Cut-Outs
Another fun way to make sugar cookies is to roll out the dough on a floured surface and use cookie cutters to make shaped cookies. Use holiday-themed cutters for the holidays, or use alphabet-shaped ones to spell out someone’s name or a message.
1. Preheat oven to 350°F.
2. Mix all dry ingredients in a large bowl.
3. Mix all liquid ingredients in a medium bowl; add to dry ingredients and mix thoroughly.
4. Spray baking sheets with light spray.
5. Drop cookie dough balls about 2” apart on baking sheet.
6. Bake 8 to 10 minutes or until slightly browned on edges.
PER SERVING Calories: 172 | Fat: 5 g | Protein: 3 g | Sodium: 131 mg | Carbohydrates: 29 g | Fiber: 0.5 g
The secret to this dessert lies in slowly cooking the rice until the grains are tender. Ricotta cheese can be substituted for the mascarpone.
Vegetarian
INGREDIENTS | SERVES 6–8
1½ cups milk
1 cup long-grain rice
½ teaspoon ground cinnamon
1 teaspoon vanilla extract
¾ cup heavy cream
3 tablespoons granulated sugar
1 cup mascarpone
16–20 whole, unblanched almonds
1. In a medium-sized saucepan, add the milk to the rice. Stir in the cinnamon. Bring to a boil, uncovered, over medium heat. Cover, reduce heat to low, and simmer until cooked through, stirring occasionally.
2. Stir the vanilla extract into the heavy cream. Add to the rice, stirring. Continue cooking on low heat until the rice is tender. Remove from the heat.
3. Stir in the sugar and mascarpone. Spoon into dessert dishes and chill. Garnish with almonds.
PER SERVING Calories: 262 | Fat: 13 g | Protein: 8 g | Sodium: 71 mg | Carbohydrates: 28 g | Fiber: 1 g
Scrod—the name for a type of white fish such as cod or haddock—can stand up to almost any kind of cooking, from fried for fish and chips to this delicious recipe.
Low-calorie
INGREDIENTS | SERVES 2
⅔ pound scrod filet
Salt and pepper to taste
1 tablespoon lemon juice
2 tablespoons parsley
1 large tomato, thinly sliced
2 tablespoons fine bread crumbs
1 tablespoon olive oil
1. Preheat the oven to 350°F. Place the fish on an ovenproof pan prepared with nonstick spray.
2. Sprinkle the fish with salt, pepper, lemon juice, and parsley. Arrange the tomato slices on top and sprinkle with bread crumbs. Drizzle olive oil over the top.
3. Bake for 20 to 25 minutes, or until the fish is sizzling and the bread crumbs are brown.
PER SERVING Calories: 207 | Fat: 5 g | Protein: 31 g | Sodium: 75 mg | Carbohydrates: 16 g | Fiber: 1 g