December 2012
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December 2012 posts

Healthy Cornbread

This simple corn bread recipe (serves 8) is just as tasty as the one on the box of cornmeal, but has half the calories and no cholesterol.

Try this with: Chipotle Black Bean Chili

Ingredients

  • 1 cup cornmeal
  • 1 cup flour
  • 1 tablespoon sugar
  • 1 tablespoon baking powder
  • 3 tablespoons olive or canola oil
  • 2 egg whites or ¼ cup egg substitute
  • 1 cup skim milk

Directions

  1. Preheat oven to 400 degrees.
  2. Beat oil, egg whites and milk together then combine dry ingredients and mix well.
  3. Pour in nonstick 8x8-inch pan or pie plate. Bake 15 minutes or until done.

Per Serving: 176 calories, 5 grams protein, 27 grams carbohydrate, 6 grams fat, 1 gram saturated fat, 4 grams mono, 1 gram fiber, 29 grams sodium

THE SEASONED COOK To increase the fiber in this recipe, substitute whole wheat flour for white. However, since it doesn't rise as high, you may want to use muffin tins instead.

Glazed Raspberry Chicken

Sweet meets savory and makes a date with delicious! This quick and easy dinner (serves 4) features healthful boneless, skinless chicken breasts glazed with raspberry preserves and fresh herbs. Ready in 30 minutes, high in protein, low in fat and under 300 calories per serving…prepare to fall in love!

Ingredients

  • 4 4-ounce skinless, boneless chicken breasts
  • 1 teaspoon olive oil
  • 1 tablespoon basil
  • 1 teaspoon rosemary
  • 1 medium onion, sliced
  • ½ cup all-fruit raspberry preserves

Directions

  1. Heat oven to 375°.
  2. Place chicken in baking dish. Brush with olive oil, sprinkle with basil and rosemary, top with sliced onions. Bake, uncovered for 15 minutes.
  3. Turn chicken over, spoon preserves evenly over chicken. Bake uncovered another 15 minutes, basting occasionally. Spoon sauce over chicken to serve.

Per serving: 248 calories, 27 gm protein, 24 gm carbohydrate, 4 gm fat, 1 gm sat fat, 2 gm mono fat, 72 mg cholesterol, 1 gm fiber, 268 mg sodium

THE SEASONED COOK Feel free to use any all-fruit preserves you happen to have on hand.

Easy Ratatouille

Ratatouille (serves 4 with leftovers) is so versatile that you can use our ingredients here or substitute what you have on hand. Serve it alone or over pasta, polenta, or rice—or satisfy meat lovers by adding a piece of protein. It keeps for days, too. Make a double batch and use leftovers later in the week to serve with grilled fish.

Ingredients

  • 1 tablespoon olive oil
  • 1 large eggplant, peeled and cut into 1½ inch cubes
  • 1 red bell pepper, seeded and coarsely chopped in 1" pieces
  • 1 green bell pepper, seeded and coarsely chopped in 1" pieces
  • 1 large onion coarsely chopped
  • 3 medium zucchini cut in ¾" slices
  • 6 cloves garlic, minced
  • 2 large carrots cut in ½" slices
  • 1 28-ounce can diced tomatoes with juice
  • 2 tablespoons capers
  • ¼ cup ripe olives, pitted and sliced
  • ½ teaspoon black pepper

Directions

  1. Spray oil in a large skillet over medium high heat. Sauté eggplant cubes stirring constantly, until eggplant browns and starts to soften, about 5 minutes. Set aside.
  2. Heat olive oil in large skillet and sauté peppers, onions, zucchini, garlic, and carrots until onions are soft and transparent, about 8 to 10 minutes.
  3. Add tomatoes, capers, olives, eggplant, and black pepper. Bring to a boil, cover, and simmer 30 minutes until all vegetables are very tender and liquid is reduced. Then serve.

Per Serving: 195 calories, 7 gm protein, 36 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3gm mono fat, 0 mg cholesterol, 11 gm fiber, 501 mg sodium

Delectable Gingerbread with Strawberry Sauce

Strawberries in season take center stage in this delightful and delicious dessert (serves 8). Raspberries are equally yummy.

For gingerbread

  • ¼ cup canola oil
  • ½ cup brown sugar
  • 2 egg whites
  • ½ cup apple sauce
  • ½ cup light molasses
  • 2 cups whole wheat flour
  • 2 teaspoons baking soda
  • ½ teaspoon ginger
  • ½ teaspoon cloves
  1. Preheat oven to 350º. Spray and flour 10- to 11-inch round cake pan.
  2. Beat canola oil and sugar until well blended, add the egg whites. Mix in apple sauce and molasses, blend.
  3. Add dry ingredients and mix.
  4. Pour batter into pan and bake for 35-45 minutes, until toothpick comes out clean. Top with fruit puree.

Per serving: 274 calories, 5 gm protein, 50 gm carbohydrate, 7 gm fat, 1 gm sat fat, 4 gm mono fat, 0 mg cholesterol, 1 gm fiber, 305 gm sodium

For strawberries

  • ½ pound strawberries fresh or frozen and thawed
  • Optional 2 tablespoons water
  1. Puree strawberries (or other fruit) in food processor. Add water if too thick.
  2. Serve over gingerbread

Per serving: 17 calories, 0 gm protein, 4 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 1 gm fiber, 9 gm sodium

THE SEASONED COOK Most nights, the heart-healthy dessert choice is fresh fruit, but this recipe is a treat! Dust lightly with powdered sugar for a festive appeal.

Cod with Orange Sauce

When your grocer has a sale on white fish, you’ll want to rely on this delicious menu. The presentation is as impressive as the flavors (serves 4).

Ingredients

  • Canola oil spray
  • ½ cup orange juice
  • 2 tablespoons honey
  • 1 clove garlic, minced
  • 1½ pounds cod fillets
  • ½ teaspoon cornstarch
  • 1 orange peeled and sliced in rings

Directions

  1. Preheat oven to 350º. Spray an oven-proof dish with oil.
  2. In a bowl mix together orange juice, honey, and garlic. Place fillets in dish, cover with orange juice mixture.
  3. Place dish on top shelf in oven and bake for 10-12 minutes depending on thickness.
  4. Remove fish to serving plates. Add cornstarch to remaining orange sauce. Cook and stir frequently until thickened. Pour over fish and garnish with orange slices.

Per serving: 282 calories, 32 gm protein, 23 gm carbohydrate, 7 gm fat, 2 gm sat fat, 3 gm mono fat, 74 mg cholesterol, 0 gm fiber, 550 gm sodium

THE SEASONED COOK: Cod, like other cold-water fish, is a source of Omega-3 fatty acids, which promotes heart health.

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