2006 FitFood Archive [Past Recipes]

December 2006

Healthy Holiday Party

Plan a memorable and healthy holiday party using these great recipes:

• Garlic Hummus with Spicy Wonton Triangles
• Roasted Eggplant and Tomato Bruschetta
• Surprise Cocktail Meatballs
• Orange-Berry Sparkler

Garlic Hummus with Spicy Wonton Triangles
(serves 36; 27 calories; .7 gm total fat, .1 gm saturated fat)

Ingredients:
9 Garlic cloves, unpeeled
1 19oz. Can chickpeas, drained and rinsed.
2 Tbsp. Tahini (sesame paste)
3 Tbsp. Fresh lemon juice
1 tsp. Salt
¼ tsp. Ground cumin
2 Tbsp. Water
20 Wonton wrappers
1 Egg white, lightly beaten
Chili powder
Vegetable oil cooking spray

Instructions

1. Loosely wrap the garlic cloves in foil. Bake in a 350° oven for 30 minutes, or until the garlic is softened. Let cool slightly. Leave the oven on.
2. In a food processor, combine the chickpeas, tahini, lemon juice, salt, ground cumin, and water. Add the pulp from the roasted garlic cloves and puree until smooth.
3. Lightly coat 2 baking sheets with vegetable oil cooking spray. Cut wonton wrappers diagonally in half to form triangles. Arrange the triangles on the baking sheets, brush with egg white and dust with a sprinkling of chili powder. Bake for 5 minutes, or until golden brown. Gently turn over and bake for about 2 more minutes, or until crisp. Let cool. Serve with hummus.

Roasted Eggplant and Tomato Bruschetta
(serves 36; 42 calories; 1.8 gm total fat, .3 gm saturated fat)

Ingredients:
1 French baguette
4 Tbsp. Olive oil
2 Garlic cloves, peeled and halved
1 Eggplant (medium size)
1 Tomato (large size or two small), seeded and diced
1 Tbsp. Fresh lemon juice
12 Fresh basil leaves, shredded
Vegetable cooking spray
Salt & Pepper

Instructions

1. Cut the baguette into 36 ¼-inch thick slices and brush lightly with 1 tablespoon Olive oil. Toast in a 350° oven for 7 minutes, or until golden brown. Rub the toasts with the halved garlic cloves. Leave the oven on.
2. Lightly coat 2 large baking sheets with vegetable oil cooking spray. Slice eggplant lengthwise, ¼-inch thick and arrange the slices on the baking sheets. Brush with 2 tablespoons of olive oil and season with salt and pepper. Roast for 10 minutes, or until softened. Cut the eggplant into ½-inch dice and transfer to a large bowl. Add tomato, lemon juice, 1 tablespoon of olive oil, and shredded basil leaves. Season with salt and pepper.
3. Mound the eggplant-tomato mixture on the garlic-rubbed toasts and serve.

Surprise Cocktail Meatballs
(Serves 18; 51 calories; 1 gm total fat; 0 gm saturated fat)

Ingredients:
For the meatballs:
¾ lb Lean ground beef
½ cup Fresh bread crumbs
¼ cup Yellow onion, finely chopped
¼ cup Carrot, shredded
2 Tbsp. Parsley, minced
2 Tbsp. Low-fat (1%) milk
½ tsp. Dried marjoram leaves
¼ tsp. Salt
1/8 tsp. Ground sage
1/8 tsp. Pepper
1 Egg white, lightly beaten
18 Water chestnut halves, pecan halves, pineapple tidbits, and/or
small sweet green pepper squares.

For the sauce:
½ cup Apple juice
1/3 cup Firmly packed dark brown sugar
¼ cup Red wine vinegar or cider vinegar
4 tsp. Cornstarch
1 Tbsp. Lower-sodium soy sauce
¼ tsp. Garlic powder

Instructions

1. Preheat oven to 350°.
2. In a large bowl, mix the beef, bread crumbs, onion, carrot, parsley, milk, marjoram, salt, sage, pepper and egg white. Pat the meat mixture into a 6- x 3-inch rectangle. With a knife, cut the meat into 18 1-inch squares. Separate the squares and flatten each square slightly.
3. Wrap each square around a water chestnut half or one of the other fillings. Be sure the meat is completely sealed around the filling. Place the meatballs in a 13- x 9- x 2-inch baking pan. Bake for 15 – 20 minutes, or until the meatballs are no longer pink. Transfer to paper towels and drain well.
4. In a medium saucepan, whisk together the apple juice, brown sugar, vinegar, cornstarch, soy sauce and garlic powder.
5. Bring to a boil and cook for 2 minutes, or until thickened, stirring often. Stir in the meatballs and simmer for 3 minutes, or until the meatballs are heated through. Place in a shallow serving dish and use cocktail forks or toothpicks to serve.

Orange-Berry Sparkler
(serves 16; 6 calories; 0 total fat)

Ingredients:
12 cups Cold Water
2 cups Splenda® No Calories Sweetener, Granular
1 package Kool-Aid® Orange Flavor Unsweetened Drink Mix
1 package Kool-Aid® Raspberry Flavor Unsweetened Drink Mix
1 cup Diet lemon-lime soda or diet ginger ale, chilled
Optional garnish: orange slices, mint sprigs

Instructions

1. Place Splenda® and Kool-Aid® drink mixes in a large punch bowl.
2. Add water, stirring until completely dissolved. Stir in lemon-lime soda just before serving.
3. Serve over ice. Garnish, if desired.

November 2006

Pork Chops with Cabbage and Apples

Ingredients:
1 tbsp canola oil
4 5-ounce boneless pork loin chops
1 large onion, chopped
¼ cup cider vinegar
1 cup apple cider
¼ head of cabbage, shredded
2 Granny Smith apples, peeled, cored and sliced
½ tsp thyme
½ tsp sage
Freshly ground black pepper

Instructions

1. Brown pork chops in a large, heavy nonstick skillet.
2. Remove chops and place on a plate.
3. Saute onion until softened. Add cider vinegar, apple cider and reduce liquid by half.
4. Add cabbage, sliced apples, and return chops to pan.
5. Cover and simmer for 20 minutes or until chops are cooked through and tender.

October 2006

Harvest Pumpkin Soup

Serves 6

Ingredients:
1 large onion, diced medium
3 stalks celery, diced medium
2 carrots, diced medium
1 large leek, diced medium
2 cups pumpkin, fresh, cooked or canned
6 cups vegetable broth
½ teaspoon cumin powder
½ teaspoon cinnamon
pinch of clove
pinch of nutmeg
salt, to taste
1 cup soy milk, or rice milk

Instructions

1. Add the first 11 ingredients into a stock pot over medium high heat.
2. Bring to boil and reduce to simmer.
3. Simmer for 30 minutes and remove from heat.
4. Let cool for 15 minutes.

September 2006

Corn, Zucchini, and Tomato Pie

Serves 6

Ingredients:
3 T. olive oil, divided
1 small red onion, thinly sliced
kernels from 3 ears of corn
2 medium zucchini, cut into matchstick pieces
2 teaspoons salt
1 teaspoon freshly ground black pepper
1 tablespoon each fresh basil and mint, chopped
4 vine-ripened tomatoes, cut into ¼-inch slices
1/2 cup freshly grated Parmesan cheese
1/4 cup dry bread crumbs

Instructions

1. Preheat the oven to 375°.
2. Heat 1 ½ t. olive oil in a skillet, and caramelize the onions. In a 13 by 9-inch ovenproof baking dish, combine the onions, corn, zucchini, 1 teaspoon of salt, 1/2 teaspoon of pepper, the herbs, and ½ t. more oil, tossing to coat the vegetables.
3. Cover the vegetables with the tomatoes. Sprinkle with the remaining salt and pepper.
4. In a small bowl, combine the cheese and the bread crumbs. Sprinkle the mixture over the tomatoes and drizzle with the remaining olive oil. Bake the pie for 30-35 minutes, or until the cheese is bubbling. Remove it from the oven, and let it stand for 5 minutes before serving.

August 2006

Maryland Crab and Bow Tie Pasta Salad

This pretty pasta salad with its zesty lemon taste enhances the rich, delicate flavor of Maryland crab. Bright orange peppers, green peas, and jet-black olives offer lively color contrast. Serve for a warm-weather supper with toasted garlic bread or as part of your next party buffet. You can easily make the salad a day ahead, but add the crab (for the freshest taste) and peas just before serving to retain the bright green color of the peas.

Ingredients:
1 pound Maryland lump or backfin crabmeat
1 tablespoon grated lemon zest
½ cup lemon juice
1 tablespoon sugar
1 tablespoon salt
½ teaspoon freshly ground black pepper
¼ to ½ teaspoon cayenne pepper
¼ cup olive oil
¾ pound bow tie pasta
3 cups frozen peas
1 orange or red pepper, seeded, finely chopped (1 cup)
½ cup finely chopped green onion, green and white parts
¹/₃ cup slivered oil-cured black olives (about 15 olives)
½ cup toasted pine nuts or slivered almonds
¼ cup finely shredded fresh basil or minced parsley

Instructions

1. Pick through the crabmeat and discard any shell. For the dressing, stir together the lemon zest, lemon juice, sugar, salt and cayenne until sugar and salt are dissolved. Whisk in the olive oil. Set dressing aside.
2. Cook pasta in lots of boiling salted water according to package directions. One to two minutes before the pasta is cooked, stir the peas into the pasta and water, and cook until tender. Drain pasta and peas in a strainer, and immediately place under cold running water to chill and stop cooking. Shake strainer to remove excess water to avoid diluting the dressing.
3. In a large bowl, mix the pasta, peas, orange pepper, onions, olives, pine nuts and basil. Spoon dressing over salad and toss; add crab and gently toss. Taste and adjust seasonings.

July 2006

Sautéed Maryland Rockfish (Striped Bass) with Summer Vegetables

Ingredients:
4 rockfish filets, skinned (approx. 6 oz each)
½ tsp salt, divided
¼ tsp black pepper
1 tbsp olive oil, divided
Cooking Spray
1 cup yellow squash (julienne-cut – 2 x ¼ inch)
1 cup zucchini (julienne-cut – 2 x ¼ inch)
1 cup carrot (julienne-cut – 2 x ¼ inch)
1 cup red onion, vertically sliced
¾ cup fennel stalks (julienne-cut)
¼ cup fresh basil, chopped
1 tbsp white wine vinegar
½ tsp dried thyme
3 garlic cloves, minced
Basil sprigs (optional)

Instructions
Sprinkle fish with ¼ teaspoon salt and black pepper.

Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add fish; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Remove from skillet; keep warm.

Combine ¼ teaspoon salt, 2 teaspoons oil, squash and next 8 ingredients (squash through garlic), and toss well. Wipe skillet with paper towels; recoat with cooking spray. Add vegetable mixture and sauté 4 minutes or until crisp-tender. Serve fish over vegetables; garnish with basil, if desired.

June 2006

Grilled Chicken with Fruit Salsa

Ingredients: Chicken
1/2 cup fresh lemon juice (about 4 lemons)
1/2 cup low sodium soy sauce
1tbsp minced peeled fresh ginger
1tbsp lemon pepper
2 garlic cloves, minced
6 (6 oz) skinless, boneless chicken breast halves
cooking spray

Ingredients: Salsa
1 1/2 cups cubes pineapple
3/4 cup cubed peeled Kiwifruit (about 3 Kiwifruit)
3/4 cup coarsley chopped orange sections
1/2 cup chopped peeled mango
1/2 cup diced red onion
2 tbsp chopped cilantro
1 1/2 tsp ground cumin
1/4 tsp salt
1/8 tsp black pepper
1 small jalapeno pepper seeded and chopped

Instructions
To prepare chicken, combine the juice, soy sauce, ginger, lemon pepper, and garlic in a large zip-top plastic bag. Add chicken to bag, seal and shake to coat. Marinate in refrigerator 1 hour, turning once.

Prepare grill or broiler.

Remove chicken from bag, discard marinade. Place chicken on grill or broiler pan coated with cooking spray; cook 5 minutes on each side or until chicken is done.

To prepare salsa, combine pineapple and remaining ingrediants, tossing gently. Serve with chicken.

Nutritional Info:
Makes 6 servings (serving size: 1 chicken breast and 1/2 cup salsa)
Calories 257
Fat 2.6
Protein 40.9
Carbohydrates 16.7

May 2006

Easy Strawberry Mousse

Ingredients
1pkg (8oz) Fat Free Cream Cheese, softened
1tsp vanilla
1/2C boiling water
1pkg (4-serving size) Strawberry Flavored Sugar Free Low Calorie Gelatin
1/2C  cold water
2C thawed Sugar Free whipped topping, divided
2C sliced strawberries

Instructions
Beat cream cheese and vanilla in large bowl with electric mixer on low speed until well blended;
set aside.

Stir boiling water into dry gelatin mix in a small bowl at least 2 min. until completely dissolved. 
Add cold water; stir until slightly thickened.  Gradually add to cream cheese mixture, beating after each addition until well blended.  Gently stir in 1-1/2 cups of whipped topping and the strawberries.

Spoon evenly into 10 small dessert dishes.  refrigerate at least 1 hour until firm.  Top each with a dollop of the remaining whipped topping just before serving.  Store leftovers in the refrigerator.

Nutritional Info:
Calories:70
Protein: 4
Fat: 2.5
Carbohydrates: 9
Fiber: 11

April 2006

Rosemary Turkey with Mushrooms

Ingredients
1 lb turkey breast tenderloin slices, all visible fat removed
1/2 C low-sodium chicken broth
1 T cornstarch
1/8 t salt
1/8 t black pepper
Vegetable oil spray
2 T balsamic vinegar
1 t snipped fresh rosemary, or 1/4 t dried rosemary, crushed
8 oz chanterelle or button mushrooms, cleaned, trimmed and sliced
1/4 C chopped shallots or onion
Fresh rosemary (optional)

Instructions
Rinse turkey and pat dry, set aside.

In a small bowl, stir together broth, cornstarch, salt and pepper, set aside.

Spray a large skillet with vegetable oil. Place over medium-high heat.

Add half the turkey to hot skillet. Cook about 2 minutes on each side, or until turkey is tender and no longer pink. Repeat with remaining turkey.

Remove skillet from heat; remove turkey from skillet and keep warm.

Add vinegar and rosemary to skillet, stirring to scrape up brown bits from bottom of the pan. Return skillet to heat and add mushrooms and shallots, or onion.

Over medium heat, cook and stir until mushrooms are tender, about 5 minutes. Stir broth mixture and add to skillet. Cook and stir until thickened and bubbly, about 3 minutes. Cook 2 minutes more, stirring constantly. Serve sauce with turkey. Serve on a bed of rosemary, if desired.

March 2006

Irish Stew

Ingredients
1 tbsp Vegetable Oil
1-1 1/2 pounds lean boneless lamb, cut into 1-1 1/2 inch squares 1/2 inch thick (or boneless chuck)
1 medium onion, chopped
3 cups low sodium chicken broth
1/2 teaspoon dried thyme, crumbled
1 bay leaf
6 whole new red potatoes (5 ounces each)
1 cup Irish Ale or beer
1 teaspoon salt
2 tbsp cornstarch
chopped parsley
6 slices Irish Soda bread (see recipe below)

Instructions
In a large heavy saucepan, heat 1/2 of the oil. Add 1/2 of the lamb or beef and cook until well browned on one side. 5-7 minutes. Stir and cook 1 minute longer; remove meat and set aside. Add the remaining oil, the lamb (or beef) and the chopped onion to the pan and cook until browned about 10 minutes. Return the first batch of meat to the pan.

Add broth and bring to a boil over medium heat. Add Thyme and Bay leaf; lower heat to low, and simmer for 1 hour.

Add potatoes, onions, ale and salt. Cover and simmer until potatoes are tender, 30 - 40 minutes.
To thicken stew, add cornstarch to 1/4 cup cold water in a small bowl; stir until smooth. Add to simmering stew; stir gently until thickened. Garnish with Parsley; serve with bread.

Yield: 6 servings
Serving without bread: 332 calories, 27g protein, 8g fat

Irish Soda Bread

Ingredients
3 cups all-purpose flour
1 1/2 tsp baking soda
1 1/2 tsp salt
1 1/2 cups low fat buttermilk

Instructions
Preheat oven to 375 degrees
In a large bowl, stir dry ingredients together with a whisk. Make a well in the center and add 1 cup of the buttermilk, reserving 1/2 cup. Combine dry ingredients and buttermilk with a fork, gradually adding more of the remaining liquid until a soft dough is formed.

Knead the dough lightly on a floured surface for 1 minute. Form into a slightly flattened circle. Place on a parchment lined (or silicone baking mat) cookie sheet. Mark a large 1/2 inch deep X with a sharp knife and bake soda bread for 40-45 minutes. The bread is ready when it is golden and sounds hollow when tapped on the bottom.

Yield: 1 round loaf (8 - 10 wedges or slices)
Per serving; Calories 148, 0.7g Fat, 30.5gCarbohydrate, 1g fiber, 5g Protein

January 2006

Whole Grain Pita Pizza

Much healthier than store or restaurant pizza because you have a whole-grain crust, plenty of vegetables and a reasonable amount of cheese. Add small bits of chicken or turkey sausage if you like. Kids love to decorate their own pizzas!

Ingredients
2 round 6-7” whole wheat pitas
6oz spaghetti sauce (about ¼ of a typical jar)
3oz part-skim shredded mozzarella cheese
1cup chopped vegetables (onions, peppers, mushrooms, spinach, olives – your choice)
drizzle olive oil

Instructions
Preheat oven to 350F. Spread half the sauce on each pita round. If you’re using chopped fresh spinach, add it now, before the cheese, so it won’t dry out too much.

Top with cheese, divided between the two pizzas, and then vegetables. Drizzle with oil.

Bake at 350F for 15 minutes on a pizza pan or cookie sheet. (2 servings)

Visit www.wholegrainscouncil.org for more quick and easy whole grain recipes.