Blueberry Muffins

A lower-fat version of a perennial favorite. Prep and bake in less than 25 minutes!

INGREDIENTS
1 cup unsweetened blueberries, fresh or frozen
1-3/4 cups all-purpose flour
2-1/2 teaspoons baking powder
1/3 cup sugar
1 egg, slightly beaten
1/4 cup olive oil
1/2 cup skim milk
1 teaspoon sugar

DIRECTIONS
1. Preheat oven to 400° F. Lightly spray a muffin tin with vegetable spray.
2. Wash and drain blueberries. Set aside.
3. In a large bowl, sift flour, baking powder and 1/3 cup sugar together.
4. In a small bowl, combine egg, oil and milk.
5. Pour all at once into dry ingredients. Stir just enough to blend. Gently stir in blueberries.
6. Pour batter into prepared muffin tin, filling each cup 2/3 full. Sprinkle lightly with 1 teaspoon sugar and bake 17 minutes, or until light brown. Allow muffins to cool 2 minutes before removing from pan.

NUTRITION INFO (per 1 muffin serving)
Calories: 119.4
Fat: 0.8 g
Carbohydrates: 24.9 g
Protein: 3.1 g

Cantaloupe Crush

Serves: 2

Whether you're in need of a cool, refreshing snack or breakfast idea, this is the perfect nutritious pick-me-up.

INGREDIENTS
1 cup cantaloupe cubes
1/3 cup pineapple chunks
1/4 cup orange juice
1/2 cup frozen or canned peaches
1 teaspoon sugar
3 ice cubes

DIRECTIONS
1. Whirl all ingredients in a blender until smooth.

NUTRITION INFO (per serving)
Calories: 96.6
Fat: 0.4 g
Carbohydrates: 24.3 g
Protein: 1.3 g

Chili Popcorn

Serves: 4

Popcorn makes a great snack, but can be a little ordinary. Chili, garlic, and cumin give this popcorn a kick!

INGREDIENTS
1 quart popcorn, popped
1/2 tablespoon margarine, melted
1-1/4 teaspoons chili powder
1/4 teaspoon ground cumin
Dash garlic powder

DIRECTIONS
1. Mix hot popcorn and margarine.
2. Mix seasonings thoroughly.
3. Sprinkle over popcorn.
4. Mix well.

NUTRITION INFO (per 1-cup serving)
Calories: 66.3
Fat: 4.2 g
Carbohydrates: 6.6 g
Protein: 1.1 g

Curry Dip

Serves: 8

Nonfat yogurt and low-fat mayonnaise make this creamy dip a good addition to any veggie plate.

INGREDIENTS
1/4 cup low-fat mayonnaise
3/4 cup plain nonfat yogurt
2 teaspoons tarragon vinegar
1/8 teaspoon thyme
1/2 teaspoon curry powder
2 teaspoons chili sauce

DIRECTIONS
1. Combine all ingredients and chill in refrigerator for at least 3 hours.
2. Serve with crisp raw vegetables.

NUTRITION INFO (per 2-tbsp serving)
Calories: 19.4
Fat: 1.2 g
Carbohydrates: 1.4 g
Protein: 0.7 g

Spicy Almonds

Serves: 4

If you're looking for a unique snack for work or in front of the TV, these almonds make a perfect portable alternative.

INGREDIENTS
1 cup almonds
1-1/2 teaspoons canola oil
1/2 tablespoon paprika
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1 teaspoon garlic salt
Dash fresh ground pepper

DIRECTIONS
1. Roast almonds in oil, stirring frequently in a skillet over medium low heat until slightly browned and crispy.
2. Toss nuts with spices until evenly covered.
3. Spread out on aluminum foil to cool completely and then store in an airtight container.

NUTRITION INFO (per serving)
Calories: 223.9
Fat: 19.9 g
Carbohydrates: 7.5 g
Protein: 7.7 g

Low-Fat Maple Granola

Serves: 6

Start your day with this hearty, vitamin-rich granola. Easy to make in just a few minutes.

INGREDIENTS
2 cups old-fashioned oats
1/4 cup wheat germ
1/4 cup whole almonds
1/4 cup pumpkin seeds
1/4 cup flaked coconut (unprocessed)
1/3 cup maple syrup
1/4 cup apple juice concentrate
1 teaspoon cinnamon
1 teaspoon vanilla
1/2 teaspoon salt
1/2 cup dried fruit

DIRECTIONS
1. Preheat oven to 300° F.
2. In a large bowl, combine all ingredients except the dried fruit and toss well.
3. Spread on large cookie sheet and bake 35-45 minutes, stirring occasionally, until lightly browned.
4. Stir in dried fruit.

NUTRITION INFO (per 5/8-cup serving)
Calories: 352.6
Fat: 8.4 g
Carbohydrates: 60.0 g
Protein: 11.9 g

Peanut Butter Banana Smoothie

Serves: 2

Sweet and creamy, peanut butter doesn't always have to be served with jelly.

INGREDIENTS
1/2 cup low-fat plain or vanilla yogurt
1 medium banana, quartered
2 tablespoons peanut butter
1-1/2 tablespoons honey
1/4 cup ice cubes
1/2 cup non-fat milk

DIRECTIONS
1. Purée all ingredients in a blender until smooth.

NUTRITION INFO (per serving)
Calories: 229.9
Fat: 9.4 g
Carbohydrates: 30.3 g
Protein: 9.7 g

Grilled Fruit Kabobs

Serves: 8

Your grill just got more exciting. Try this vitamin-packed dish!

INGREDIENTS
2 tablespoons olive oil
2 tablespoons brown sugar
2 tablespoons fresh lime juice
1 teaspoon ground cinnamon
1/4 cup fresh mint, chopped
2 apples, cored and cut into 1" pieces
2 bananas, peeled and cut into 1" pieces
2 peaches, pitted and cut into 1" pieces
4 kiwifruit, peeled and sliced into 1" pieces
1 can pineapple chunks
16 strawberries, washed and hulled

DIRECTIONS
1. Prepare grill.
2. In a small bowl, combine oil, sugar, lime juice, cinnamon and mint. Mix until sugar is dissolved.
3. If using wooden skewers, soak in water for about 10 minutes to prevent from scorching. Alternate fruit pieces and thread onto skewers.
4. Brush kebabs with the sugar mixture then place on grill.
5. Grill kebabs for about 6-8 minutes, turning frequently until fruit starts to brown and is heated through.

NUTRITION INFO
Calories: 171
Fat: 4 g
Carbohydrates: 36 g
Protein: 1 g

Seared Pork Chops

Serves: 2

Customize this recipe with your favorite spices.

INGREDIENTS
2 pork chops, about 3 oz. each (not including bone)
olive oil
salt
pepper
spices of your choice

DIRECTIONS
1. Preheat your oven to 450° F.

2. Heat a cast iron skillet or other heavy, ovenproof pan over medium-high heat. Lubricate your pork chops with the oil all over. Season with salt, pepper, and your favorite spices. Some good ones to try: cumin, coriander seed, garlic powder, cayenne pepper, and chipotle pepper powder.

3. Sear the chops on each side in the pan until golden, about 2 - 3 minutes per side. Then, put the skillet in the oven until the chops are cooked through.

4. Allow to rest for 5 - 10 minutes before serving.

NUTRITION INFO
Calories: 322
Fat: 17 g
Carbohydrates: 0.1 g
Protein: 35 g

Summer Frozen Fruit Bars

Serves: 4

Make your own popsicles!

INGREDIENTS
2 cups cut-up summer fruit (strawberries, peaches, watermelon, etc.)
1 tablespoon sugar
1 teaspoon fresh lemon juice

DIRECTIONS
1. Place the fruit in a blender. Cover and blend until smooth.
2. Add 1-2 tablespoons water, if necessary. Add sugar and lemon juice. Cover and blend until well mixed.
3. Pour into 4 oz. ice-pop molds or paper cups. Insert sticks. Freeze until solid.

NUTRITION INFO
Calories: 36
Fat: 0.3 g
Carbohydrates: 9 g
Protein: 0.5 g

Sloppy Garden Joes

Serves: 8

Not just for the lunchroom anymore. These Sloppy Joes are given an extra boost with some surprise ingredients. Reprinted with permission by Public Health - Seattle & King County

INGREDIENTS
1 onion, chopped
1 carrot, chopped
1/2 green pepper, chopped
1 lb. ground turkey
1 (8 oz.) can tomato sauce
1 (15 oz.) can whole tomatoes, crushed
1 (8oz.) can mushrooms
1/4 cup barbecue sauce
pepper to taste
8 whole wheat buns

DIRECTIONS
1. Sauté onions, carrot, green pepper and ground turkey or chicken in a pan over medium-high heat for 5 minutes.
2. Add tomato sauce, crushed tomatoes, mushrooms, barbecue sauce and seasonings and bring to a boil.
3. Reduce heat and simmer for 10 minutes, stirring occasionally.
4. Uncover and cook for an additional 3 minutes or until thick.
5. Serve on toasted or plain buns.

NUTRITION INFO
Calories: 429
Fat: 11.3 g
Carbohydrates: 63 g
Protein: 22.9 g

Fruit Compote with Honey Yogurt

Serves: 6

A sweet treat after dinner.

INGREDIENTS
3 cups unsweetened apple juice
1 slice (about 1/4 inch) fresh ginger
2 ripe pears
2 Golden Delicious apples
1 tablespoon fresh lemon juice
6 pitted prunes
1/2 cup plain, low fat yogurt
1 tablespoon honey
2 tablespoons sliced almonds
julienned strips of lemon zest

DIRECTIONS
1. Combine apple juice and ginger in a large shallow saucepan and bring to a simmer.

2. Peel, quarter and core the pears and apples and toss with lemon juice. Add to saucepan. Cover and cook over low heat until pears are just tender, about 10 minutes.

3. Add apricots and prunes and then cover, cooking for 5 minutes on low heat.

4. With a slotted spoon, transfer the fruit to a serving bowl.

5. Raise heat and boil the apple juice mixture, uncovered until it reduces to 1 3/4 cups. Cool liquid slightly then pour over the fruit.

6. Stir the yogurt and honey together in a small bowl and set aside. Toast the almonds in a small skillet (without oil) over low heat until golden (about 2 minutes.)

7. Drizzle the fruit with a spoonful of the yogurt and honey mix. Garnish with strips of the lemon zest and sprinkle with the toasted almonds.

NUTRITION INFO
Calories: 200
Fat: 2 g
Carbohydrates: 47.5 g
Protein: 2.5g

Fresh Fruit Salad with Honey-Yogurt Dressing

I get a lot of recipes from SparkPeople every day. One of the purposes of this blog, other than to share the recipes, is also to save them for myself to look back on later. Since these recipes all sit in my inbox, taking up space, they will be better here which was always the intent but I just never got around to it till now.

Serves: 6

The dressing makes the fruit an extra-sweet treat.

INGREDIENTS
1 cup low fat vanilla yogurt
2 tablespoons honey
1/2 teaspoon ground cinnamon
2 large seedless oranges, peeled, sliced, and halved
1/2 large pineapple, peeled, cored, sliced, and cut into wedges
1 apple, cored and chopped
1 ripe pear, cored and sliced into wedges
1 kiwifruit, peeled and sliced

DIRECTIONS
1. In a small bowl, combine the yogurt, honey and cinnamon. Stir well to blend ingredients.
2. Arrange fruit on plates and drizzle the honey-yogurt dressing on top.

NUTRITION INFO
Calories: 135
Fat: 1 g
Carbohydrates: 31 g
Protein: 3 g

Whole Wheat Honey Rolls

Ingredients:
2 Tb Yeast, Active Dry
1 Tb Sugar
2 cups Warm Water (110 degrees)
2 Tb Honey
1 Tb Sea Salt
4 Tb Unsalted Melted Butter
3 cups Whole Wheat Flour
2 cups White Flour, Unbleached

Combine yeast, sugar and water and allow to proof (approximately 10-15 minutes). Once yeast has proofed add the 2 cups of white unbleached flour and mix. Then add salt, honey and butter. Add whole wheat flour 1 cup at a time until dough becomes too stiff and difficult to stir. At this point pour dough out onto floured surface and knead in remaining whole wheat flour. Continue to knead for a total of 10 minutes. Surface of dough should have a smooth appearance. Place the dough in an oiled bowl and turn to coat. Cover and set in a warm spot and allow to rise until double.

At this point dough can be covered and refrigerated for several hours or several days and brought out of refrigerator and allowed to come to room temperature for 1-1/2 hours prior to proceeding to form the dough into rolls.

Portioning Rolls: Punch risen dough down and turn out onto floured surface. Press dough with hands to form an even square of dough approximately 12" x 12". With a bowl scraper, divide dough into four equal rectangles. Briefly roll each piece of dough back and forth lengthwise to form four rough coils or thick ropes. Divide each rope in half lengthwise and divide each half in three lengthwise so that each rope is nor six pieces of dough and in total you have 24 equal sized pieces of dough.

Forming Rolls: With a lightly floured hand, roll a piece of dough in a circular motion on counter top with the palm of your hand. A gentle constant pressure is required with thumb and fingers curved and resting slightly atop counter surface while making circular motion. Roll is complete and ready for oiled baking sheet when a round and very smooth ball of dough is formed. Allow to rise in warm spot until doubled.

Glazing and Baking Rolls: Before baking, glaze tops of whole wheat rolls with one whole egg whisked together with one tablespoon of water. Bake at 375°F for 18-20 minutes.

Yield: 24 Rolls.

Turkey Cutlets with Mushroom and Water Chestnut Stuffing and Pan Gravy

I originally saw this recipe on the Rachael Ray Show and then found it here on Food Network.

Ingredients

* 6 slices marble rye bread
* 4 tablespoons softened butter, divided
* 2 1/2 pounds turkey breast cutlets
* Salt and pepper
* 3 teaspoons poultry seasoning, divided, plus 1 teaspoon
* 4 tablespoons extra-virgin olive oil, divided
* 2 tablespoons all-purpose flour
* 1 quart turkey broth (recommended: College Inn brand) or chicken stock (recommended: Kitchen Basics) in a re-sealable paper box
* 1 pound mushrooms, chopped
* 2 ribs celery, from the heart, chopped with leafy green tops
* 1 cup water chestnuts, 1 small can, drained, chopped
* 3 scallions, chopped
* 2 tablespoons fresh parsley leaves, chopped

Directions

Turn on broiler to high and toast the bread on both sides. Butter the toasted bread liberally with softened butter. Set aside. Switch oven to bake and preheat to 375 degrees F.

Season the turkey cutlets with salt, pepper and 2 teaspoons poultry seasoning – just eyeball it. In a large skillet, brown turkey cutlets on each side over medium high heat in 2 tablespoons extra-virgin olive oil. Transfer the cutlets to a shallow baking dish and add 1 cup broth to keep meat moist. Transfer cutlets to oven, loosely tented with foil, to continue cooking through. To skillet that you browned the cutlets in, add 2 tablespoons butter and melt it over medium heat. Add flour to butter and cook a minute or two more. Whisk in about 2 cups turkey broth or chicken stock and allow it to thicken up, 5 minutes. Season the gravy with salt and pepper and poultry seasoning, to your taste.

Preheat a second skillet, over medium high heat and 2 tablespoons of extra-virgin olive oil, 2 turns of the pan. Add chopped mushrooms and brown 5 minutes, stirring frequently. Season mushrooms with salt and pepper. Add celery and water chestnuts as you get them chopped. Continue to cook until veggies are all tender, another 5 minutes. Add scallions, 1 teaspoon poultry seasoning and the parsley. Cut bread into cubes and add. Moisten stuffing with 1 cup broth or stock. Transfer to a serving dish. Use an ice cream scoop to portion out the stuffing at the table. Top mounds of stuffing with turkey cutlets and gravy, serve with sugar snap peas and brown rice or other vegetable side dishes of your choice.