2007 FitFood Archive [Past Recipes]

December 2007

The holidays are centered on festive gatherings with family and friends coming together to share the merriment of the season. Mugs of homemade hot chocolate spiked with peppermint and coffee will bring smiles all around as the laughter and revelry take over.

Minty Hot Mocha
(Serves 6)

Ingredients:
¼ cup sugar
¼ cup unsweetened cocoa
1 cup water
2 Tbsp. instant coffee granules
4 ¾ cups skim milk
½ tsp. peppermint extract

Instructions

• Combine sugar and cocoa in a medium saucepan; stir well.
• Add water; bring to a boil, stirring constantly. Stir in coffee granules.
• Gradually add milk, stirring well.
• Cook over medium heat 5 minutes or until mixture is thoroughly heated, stirring frequently. Remove from heat; stir in peppermint.
• Beat with a whisk until foamy; serve warm.

CALORIES 122; FAT 0.8g; PROTEIN 7.9g; CHOLESTEROL 4mg; SODIUM 103mg; FIBER 0g; CARBOHYDRATE 20.2g

Light and Minty Hot Chocolate
(Serves 2)

Ingredients:
3 Tbsp. Splenda
3 Tbsp. cocoa (preferably Dutch processed)
2 cups 1% milk or skim milk or fat-free half-and-half
¼ tsp. peppermint extract

Instructions

• Add Splenda and cocoa to small saucepan and blend with whisk.
• Gradually add milk to cocoa mixture and whisk until blended.
• Cook over medium-low heat until thoroughly heated.
• Stir in the peppermint extract and serve immediately.

CALORIES 120; FAT 3.7g; PROTEIN 10g; CHOLESTEROL 10mg; SODIUM 125mg; FIBER 3g; CARBOHYDRATE 16g

November 2007

Pumpkin Pie Cheesecake
(Serves 8)

Ingredients:
Cooking spray
½ cup graham cracker crumbs (about 4 cookie sheets)
¾ cup granulated sugar
¼ cup packed brown sugar
1 (8oz) block fat-free cream cheese
½ cup (4oz) 1/3-less-fat cream cheese
1 cup canned pumpkin
2 Tbsp. reduced-fat sour cream
1 Tbsp. all-purpose flour
½ tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. salt
¼ tsp. ground nutmeg
¾ tsp. vanilla extract
1/8 tsp. ground cloves
2 large eggs
½ cup frozen reduced-calorie whipped topping, thawed
Cinnamon (optional)

Instructions

• Preheat oven to 325°F.
• Coat an 8-inch springform pan with cooking spray, and sprinkle pan evenly with graham cracker crumbs.
• Combine sugars and cream cheeses in a large bowl; beat with a mixer at medium speed until smooth. Add pumpkin and next 9 ingredients (through eggs), and beat well.
• Pour cheese mixture into prepared pan. Bake at 325°F for 35 minutes or until center is just set.
• Turn oven off, and partially open oven door. Cool cheesecake in oven 1 hour.
• Remove cheesecake from oven, and cover. Chill at least 8 hours or overnight. Serve with whipped topping, and sprinkle topping with cinnamon, if desired.

CALORIES 235(25% from fat); FAT 6.4g (sat 3.6g,mono 1.8g,poly 0.5g); PROTEIN 8.1g; CHOLESTEROL 67mg; CALCIUM 95mg; SODIUM 340mg; FIBER 1.2g; IRON 1.2mg; CARBOHYDRATE 36.4g

October 2007

Apple and Corn Bread-Stuffed Pork Loin
(Serves 12)

Ingredients:
Cooking spray
½ cup onion, finely chopped
¼ cup celery, finely chopped
1 ¼ tsp. freshly ground black pepper, divided
½ cup Granny Smith apple, diced and peeled
1 ½ cup corn bread stuffing mix (such as Pepperidge Farm)
1 1/3 cup apple juice or cider, divided
1 ½ tsp. dried rubbed sage, divided
1 large egg, lightly beaten
1 4-pound boneless center-cut pork loin roast, trimmed
1 ½ tsp. salt, divided
3 Granny Smith apples, peeled, cored, and cut into 1-inch wedges
2 tsp. cornstarch
1 14oz. can fat-free, low-sodium chicken broth

Instructions

• Preheat oven to 450°.
• Heat a nonstick skillet coated with cooking spray over medium heat. Add onion, celery, and 1/8 teaspoon pepper; cover and cook 10 minutes or until tender, stirring occasionally. Add diced apple; cook 1 minute, stirring constantly. Place apple mixture in a large bowl, and cool slightly. Stir in the stuffing mix, 1/3 cup juice, ½ teaspoon sage, and egg; set aside.
• Starting off-center, slice pork lengthwise, cutting to, but not through, the other side. Open butterflied portions, laying pork flat. Turning knife blade parallel to the surface of the cutting board, slice larger portion of pork in half horizontally, cutting to, but not through, other side; open flat. Place plastic wrap over pork; pound to 1-inch thickness using a meat mallet or rolling pin. Sprinkle with ½ teaspoon salt.
• Spread stuffing over pork, leaving a ½ -inch margin around outside edges. Roll up pork, jelly-roll fashion, starting with a long side. Secure at 2-inch intervals with twine. Combine 1 teaspoon pepper, 1 teaspoon sage, and 1 teaspoon salt; rub over pork.
• Arrange apple wedges in a single layer in bottom of a broiler pan coated with cooking spray; place pork on apples. Bake at 450° for 20 minutes. Reduce oven temperature to 325° (do not remove the pork from oven). Bake an additional 1 hour and 15 minutes or until a thermometer registers 155°. Remove pork from pan; cover and let stand 10 minutes. Discard apple wedges.
• Combine 1 cup juice, cornstarch, and broth in a small saucepan; stir with a whisk. Bring broth mixture to boil. Reduce heat, and simmer 5 minutes. Stir in 1/8 teaspoon black pepper. Cut pork into ½ -inch thick slices, and serve with sauce.

CALORIES 249; FAT 8.3g; PROTEIN 24.3g; CHOLESTEROL 81mg; CALCIUM 40mg; SODIUM 567mg; FIBER 2.6g; IRON 1.5mg; CARBOHYDRATE 18.2g

September 2007

Grilled Vegetable Salad
(8 Servings)

Find fresh ingredients for this delicious salad at the Ft. Detrick Commissary, Tuesday – Saturday; and, at the NCI-Frederick Farmer’s Market, every Tuesday through October. Serve this warm or at room temperature.

Ingredients:
5 plum tomatoes, quartered and seeded
1 ½ lbs Japanese eggplant, trimmed and halved lengthwise
1 large red onion, cut into 1/2-inch-thick slices
1 red bell pepper, halved and seeded
1 yellow bell pepper, halved and seeded
1 Tbsp. extra virgin olive oil
¼ tsp. salt
¼ tsp. freshly ground black pepper
Cooking spray
3 Tbsp. chopped fresh flat-leaf parsley
2 garlic cloves, minced
¼ cup (1oz) shaved Parmigiano-Reggiano cheese

Instructions

• Preheat grill.
• Arrange first 5 ingredients in a single layer on a baking sheet. Brush vegetables evenly with oil; sprinkle with salt and pepper. Place eggplant, onion, and peppers in a single layer on grill rack coated with cooking spray. Grill 4 minutes on each side or until charred. Remove from grill. Place peppers in a large zip-top plastic bag; seal. Let stand 10 minutes. Peel peppers, and cut into thin strips. Cut eggplant into 1/2-inch pieces.
• Arrange first 5 ingredients in a single layer on a baking sheet. Brush vegetables evenly with oil; sprinkle with salt and pepper. Place eggplant, onion, and peppers in a single layer on grill rack coated with cooking spray. Grill 4 minutes on each side or until charred. Remove from grill. Place peppers in a large zip-top plastic bag; seal. Let stand 10 minutes. Peel peppers, and cut into thin strips. Cut eggplant into 1/2-inch pieces.

CALORIES 80; FAT 2.9g (sat 0.9g,mono 1.5g,poly 0.3g); PROTEIN 3.4g; CHOLESTEROL 2mg; CALCIUM 56mg; SODIUM 138mg; FIBER 3.7g; IRON 0.6mg; CARBOHYDRATE 12.2g

August 2007

Classic Crab Cakes
(Serves 6)

This region is known for good seafood, and crab cakes are a traditional favorite. The crabmeat’s sweet and mild flavor is sparked by the blend of other ingredients. Serve these with fresh sweet corn-on-the-cob and sliced tomatoes for a classic Maryland summer meal.

Ingredients:
1 pound fresh crabmeat
6 to 8 saltine crackers, finely crushed
1/2 cup mayonnaise
1 large egg, lightly beaten
1 Tbsp. minced fresh parsley
1 1/2 tsp. Old Bay Seasoning
1/2 tsp. dry mustard
1/2 tsp. pepper
1/2 tsp. Worcestershire sauce
2 Tbsp. light margarine

Instructions

• Flake the crabmeat, removing any bits of shell or cartilage.
• Combine crushed crackers and next 7 ingredients; gently fold crabmeat into mixture. Shape into 6 thin patties.
• Melt margarine in a skillet over medium heat. Add crab cakes; cook 4 to 5 minutes on each side or until golden. Drain on paper towels.

July 2007

Citrus Pickled Red Onion and Beet Salad with Green Beans
(Serves 6)

Take advantage of the Fort Detrick Farmer’s Market for farm-fresh ingredients like those needed for this month’s recipe! The 2007 Fort Detrick Farmer’s Market will be held every Tuesday from 11:00 a.m. until 1:30 p.m. (or sell out) in front of Building 549/NCI Café/Scientific Library.

Ingredients:
1 pound beets
1 teaspoon extra virgin olive oil
2 cups thinly sliced red onion (about 2 large)
1 cup fresh orange juice (about 4 oranges)
1/2 cup fresh lemon juice
1 teaspoon salt
1 cup water
1 pound green beans, trimmed
1 tablespoon fresh lemon juice
1 tablespoon extra virgin olive oil
1/2 teaspoon grated orange rind
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced

Instructions

• Preheat oven to 350°.
• Leave root and 1-inch stem on beets; scrub with a brush. Place beets in center of a baking sheet lined with aluminum foil. Drizzle with 1 teaspoon oil. Bake at 350° for 1 hour or until beets are tender. Cool completely. Peel and cut each beet into 8 wedges. Combine beets, onion, orange juice, 1/2 cup lemon juice, and 1 teaspoon salt in a large bowl. Cover and chill overnight.
• Bring 1 cup water to a boil in a medium saucepan; add green beans. Cook 3 minutes or until beans are crisp-tender. Drain and rinse under cold water; drain. Place beans in a large bowl.
• Drain beet mixture, reserving 2 tablespoons marinade. Add beet mixture to green beans, and toss gently. Combine reserved marinade, 1 tablespoon lemon juice, 1 tablespoon olive oil, grated orange rind, 1/4 teaspoon salt, pepper, and minced garlic in a small bowl; stir with a whisk. Pour marinade mixture over beet mixture; toss gently.

June 2007

Grilled Turkey Burgers
(Serves 4)

Wow! What a difference a month makes in the weather! Suddenly, it seems, it’s time to break out the grill and get started on some backyard cooking. Here’s a healthy and scrumptious alternative to hamburgers. The secret to making these truly lean turkey (breast) burgers succulent is to add grated zucchini. Not only does this moisten the patties, it sneaks extra vegetables into your dinner. Keep this recipe handy for backyard barbecues all summer long, especially for when you can get fresh zucchini, onions and tomatoes from the NCI-Frederick Farmer’s Market!

Ingredients:
8 oz. 99% lean ground turkey
1 large egg white, lightly beaten
1 Tbsp. Worcestershire sauce
2 tsp. Dijon mustard
1 cup grated zucchini (1/2 small)
1/3 cup finely chopped onion (1/2 small)
2/3 cup whole-wheat Japanese-style breadcrumbs (panko) or fresh whole-wheat breadcrumbs (see Note below)
1/4 tsp. Salt, or to taste
1/4 tsp. Pepper
3 Tbsp. prepared barbecue sauce
4 whole-wheat hamburger rolls, split
Optional garnishes: lettuce, sliced tomatoes, sliced onion, relish, reduced-sodium ketchup, reduced-fat mayonnaise

Instructions

• Preheat grill. Combine ground turkey, egg white, Worcestershire sauce, mustard, zucchini, onion, breadcrumbs, salt & pepper in large bowl; mix well. Form turkey mixture into four ½-inch-thick patties.
• Lightly oil grill grate by rubbing a piece of oil-soaked paper towel over the surface (use tongs to hold paper towel). Grill patties, covered, until browned and cooked through, 5 to 6 minutes per side, brushing cooked sides with barbecue sauce. An instant-read thermometer inserted in center of patties should register 165 degrees. About 1 minute before patties are done, place buns, cut side down, on grill grate until lightly toasted. Place patties on rolls and garnish as desired.
• NOTE: To make fresh breadcrumbs, trim crusts from 2 slices of whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Makes about 2/3 cup.

May 2007

Strawberry-Kiwi Smoothie
(Serves 4)

Enjoy this refreshing taste of spring fruits while the strawberries and kiwi provide your daily need for vitamin C. You can use frozen blueberries, raspberries, or blackberries in place of the strawberries.

Ingredients:
1 cup frozen unsweetened whole strawberries
1 cup low-fat vanilla soy milk
2 teaspoons honey
1/2 teaspoon vanilla extract
3 peeled kiwifruit, halved
3 firm bananas, peeled and halved

Instructions

• Place all ingredients in a blender; process until smooth. Chill thoroughly.

April 2007

Sugar Snap Pea Frittata
(Serves 2)

A frittata, an Italian omelet, makes a satisfying and easy dinner. Supplementing whole eggs with egg whites maximizes the protein and helps keep fat and calories low.

Ingredients:
1 cup Sugar snap peas, stems trimmed, cut into ½-inch pieces
2 Large eggs
2 Large egg whites or ¹/₃ cup liquid egg whites
¹/₄ tsp. Turmeric
¹/₈ tsp. Salt, or to taste
Freshly ground pepper to taste
¹/₂ cup Crumbled feta cheese
¹/₃ cup Chopped scallions
2 Tbsp. Chopped fresh mint or dill
1 tsp. Olive or canola oil

Instructions

1. Steam or boil peas until just tender, 2 – 3 minutes. Rinse under cold water to stop further cooking. Whisk eggs, egg whites, turmeric, salt and pepper in a medium bowl until blended. Stir in cheese, scallions and mint (or dill).
2. Preheat broiler.
3. Cut bell pepper in half lengthwise; discard seeds and membranes. Place bell pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes; peel.
4. Brush oil over a 10-inch nonstick skillet with sloping sides; heat over medium-low heat. Pour in egg mixture. Cook, lifting edges with a heatproof silicone spatula and tilting skillet to allow uncooked egg to flow underneath from time to time, until the bottom is light golden, 2 – 4 minutes.
5. Place skillet under the broiler (wrap the handle with foil to protect it in the oven). Cook until the top is lightly browned, firm to touch and set, 3 – 5 minutes. Rotate skillet as necessary for even browning. Slide frittata onto a plate and cut into wedges.

March 2007

Asparagus-Turkey Wraps with Roasted-Pepper Mayonnaise
(Serves 4)

Ingredients:
24 asparagus spears
1 red bell pepper
1 ½ teaspoons honey
1 teaspoon fresh lemon juice
1/8 teaspoon salt
1/8 teaspoon ground red pepper
¼ cup light mayonnaise
4 8-inch flour tortillas
4 romaine lettuce leaves
8 1-ounce slices cooked turkey breast
2 cups alfalfa sprouts

Instructions

1. Preheat broiler.
2. Snap off the tough ends of asparagus. Steam asparagus, covered, 2 minutes or until crisp-tender.
3. Cut bell pepper in half lengthwise; discard seeds and membranes. Place bell pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes; peel.
4. Place the bell pepper, honey, juice, salt, and ground red pepper in a blender; process until smooth. Combine bell pepper mixture and mayonnaise in a small bowl.
5. Warm the tortillas according to the package directions. Spread 1 tablespoon of the mayonnaise mixture evenly over each tortilla. Layer each tortilla with 1 romaine leaf, 2 turkey slices, 1/2 cup sprouts, and 6 asparagus spears; roll up. Serve with remaining mayonnaise mixture.

February

Oyster-Artichoke Soup
(Serves 6)

February finds us celebrating Heart Month, Valentine’s Day, Mardi Gras and Black History Month. Here are heart-healthy recipes for a favorite New Orleans soup and dessert that also serve up some of folklore’s favorite aphrodisiacs.

Ingredients:
25 oysters, unshucked
1 tsp. butter
½ cup green onions, chopped
1 Tbsp. fresh parsley, chopped
1 tsp. fresh thyme, chopped
¼ tsp. ground red pepper
3 8 oz. bottles clam juice
5 Tbsp. flour
2 cups 2% reduced-fat milk
¾ cup half-and-half
1 lb fresh cut artichoke hearts, or baby artichokes
¼ tsp. salt
¼ tsp. freshly ground black pepper

Instructions

1. Shuck oysters, reserving ¼ cup oyster liquid. Set oysters aside in a small bowl; set oyster liquid aside in another small bowl.
2. Melt butter in a large saucepan over medium-high heat. Add onions; sauté 1 minute. Add reserved oyster liquid, parsley, thyme, red pepper, and clam juice; bring to a boil. Reduce heat, and simmer, uncovered, for 10 minutes.
3. Place flour in a medium bowl; gradually add milk, stirring with a whisk until well blended. Stir flour mixture and half-and-half into pan; cook over medium heat 8 minutes or until thickened, stirring constantly. Stir in oysters and artichokes; cook 3 minutes or until edges of oysters curl. Stir in salt and black pepper.

CALORIES 304(30% from fat); FAT 10.1g (sat 4.5g,mono 2.4g,poly 2g); PROTEIN 25.8g; CHOLESTEROL 130mg; CALCIUM 174mg; SODIUM 764mg; FIBER 1.2g; IRON 12mg; CARBOHYDRATE 24.8g

January 2007

Stuffed Winter Squash

This is a delicious main course for vegetarians. But don’t let them have all the fun. Meat eaters will love it too!

Ingredients:
2 large acorn or small butternut squash
1 6 oz. package wild rice
4 cups vegetable stock or water
1 Tbsp. butter or oil
8 oz. mushrooms, any combination of domestic and wild, sliced
1 cup chopped onions
1 rib celery, finely chopped
1/2 cup toasted nuts, any combination of pine nuts, hazelnuts, walnuts or pecans, coarsely chopped
2 Tbsp. chopped parsley
2 Tbsp. fresh herbs such as thyme, chives or marjoram, chopped
1 whole egg
1 egg white
Salt & pepper to taste

Instructions

1. Preheat oven to 400°. Cut squash in half, lengthwise, scoop out the seeds and put it in a roasting pan, cut side down, with 1/2-inch of water. Bake about 40 minutes or until just tender. Remove, season with salt and pepper and lower oven to 350°.
2. Meanwhile, rinse wild rice and cook in stock or water about 45 minutes or until tender. Drain and put in a mixing bowl. Heat butter or oil in a large skillet over medium heat. Add mushrooms, onions and celery. Cook until mushrooms wilt and onion softens, about 5 minutes. Add to wild rice along with nuts, parsley, herbs, salt and pepper. Add eggs and mix well.
3. Put stuffing into squash cavities, mounding slightly. Cover with foil and bake in a lightly greased baking dish for 25 minutes.