Posts Tagged ‘recipe’

Pumpkin Apple Sauce (Low Sodium)

Friday, May 29th, 2009

Pumpkin Apple Sauce

Ingredients

 

1-3/4 cup canned pumpkin (small can)
2 cup unsweetened applesauce
1/2 cup apple juice
1/4 cup brown sugar, packed
2 tsp pumpkin pie spice
fat free whipped dessert topping, as garnish if desired

Directions

 

Mix all ingredients and simmer.
May be served warm or cold as a side or sweet treat!

Number of Servings: 4

Nutrition Facts 

Pumpkin Apple Sauce 

 

  Serving Size: 1 serving

Amount Per Serving
  Calories 155.4
  Total Fat 0.5 g
      Saturated Fat 0.2 g
      Polyunsaturated Fat 0.0 g
      Monounsaturated Fat 0.1 g
  Cholesterol 0.0 mg
  Sodium 13.4 mg
  Potassium 369.3 mg
  Total Carbohydrate 39.4 g
      Dietary Fiber 4.7 g
      Sugars 19.4 g
  Protein 1.4 g
 
  Vitamin A 336.3 %
  Vitamin B-12 0.0 %
  Vitamin B-6 4.9 %
  Vitamin C 26.6 %
  Vitamin D 0.0 %
  Vitamin E 5.8 %
  Calcium 4.9 %
  Copper 9.5 %
  Folate 3.7 %
  Iron 11.5 %
  Magnesium 8.4 %
  Manganese 21.5 %
  Niacin 3.3 %
  Pantothenic Acid     5.6 %
  Phosphorus     5.0 %
  Riboflavin 5.3 %
  Selenium 1.5 %
  Thiamin 2.9 %
  Zinc 1.8 %
 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Creamy Chocolate-Raspberry Mousse (Low Sodium)

Friday, May 29th, 2009

Creamy Chocolate-Raspberry Mousse
*not mine!

Ingredients

 

32 oz. of fat free yogurt, plain
4 tbsp unsweetened cocoa
4 packets Splenda
1 pint fresh raspberries

Directions

Add cocoa and your choice of artificial sweetener to yogurt and stir until well blended.
Gently fold in raspberries.
Served chilled.

Number of Servings: 8

Nutrition Facts 

Creamy Chocolate-Raspberry Mousse 

 

  Serving Size: 1 serving

Amount Per Serving
  Calories 91.1
  Total Fat 0.6 g
      Saturated Fat 0.2 g
      Polyunsaturated Fat 0.1 g
      Monounsaturated Fat 0.1 g
  Cholesterol 2.5 mg
  Sodium 95.6 mg
  Potassium 102.8 mg
  Total Carbohydrate 15.7 g
      Dietary Fiber 3.7 g
      Sugars 8.5 g
  Protein 7.4 g
 
  Vitamin A 1.1 %
  Vitamin B-12 0.0 %
  Vitamin B-6 1.3 %
  Vitamin C 19.9 %
  Vitamin D 0.0 %
  Vitamin E 1.0 %
  Calcium 23.7 %
  Copper 6.6 %
  Folate 2.9 %
  Iron 4.4 %
  Magnesium 5.2 %
  Manganese 25.7 %
  Niacin 2.1 %
  Pantothenic Acid     1.0 %
  Phosphorus     2.5 %
  Riboflavin 2.5 %
  Selenium 0.9 %
  Thiamin 1.0 %
  Zinc 2.5 %
 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Healthy Moussaka

Friday, May 29th, 2009

Healthy Moussaka
*not mine!

Ingredients

 

1 fresh eggplant
8 oz ground turkey
3 cups tomato sauce
1 cup raw onion, chopped
2 cloves garlic
1 glass (3.5 fl oz) red wine
1/2 cup white flour
1 cup nonfat milk
2 tbsp parmesan cheese
1/2 cup feta cheese, crumbled

Directions

Slice eggplant very thinly.
Brown ground turkey with onion and garlic.
When brown, add tomato sauce and red wine. Let simmer for 15 minutes.
Layer eggplant then meat mixture in 13 x 9 pan, ending with meat mixture.
Add milk to clean saucepan and slowly stir in flour a little at a time until sauce thickens. Add feta and parmesan cheese.
Pour white sauce over the casserole.
Bake at 350 degrees until top starts to turn golden brown.

Number of Servings: 8

Nutrition Facts 

Healthy Moussaka 

 

  Serving Size: 1 serving

Amount Per Serving
  Calories 171.9
  Total Fat 4.8 g
      Saturated Fat 2.3 g
      Polyunsaturated Fat 0.2 g
      Monounsaturated Fat 0.6 g
  Cholesterol 9.6 mg
  Sodium 653.1 mg
  Potassium 556.1 mg
  Total Carbohydrate 20.4 g
      Dietary Fiber 3.5 g
      Sugars 4.0 g
  Protein 11.3 g
 
  Vitamin A 8.5 %
  Vitamin B-12 4.9 %
  Vitamin B-6 11.7 %
  Vitamin C 15.7 %
  Vitamin D 0.0 %
  Vitamin E 6.9 %
  Calcium 12.5 %
  Copper 8.8 %
  Folate 10.6 %
  Iron 11.7 %
  Magnesium 8.7 %
  Manganese 17.6 %
  Niacin 9.4 %
  Pantothenic Acid     7.0 %
  Phosphorus     12.8 %
  Riboflavin 14.9 %
  Selenium 7.9 %
  Thiamin 9.9 %
  Zinc 5.4 %
 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Baked Cinnamon Apples (Low Sodium)

Friday, May 29th, 2009

Baked Cinnamon Apples
*not mine

Ingredients

 

  • 4 baking apples
  • 1/2 cup brown sugar, packed
  • 4 teaspoons margarine
  • 1/2 teaspoon cinnamon

Directions

1. Remove core from apples and place upright in baking dish, placing two tablespoons brown sugar, 1-teaspoon margarine and 1/8-teaspoon cinnamon in the center of each apple. Pour water into baking dish to 1/4 inch depth.

2. Bake at 375? F for 30-40 minutes, or until tender.

Makes 4 (1 apple) servings.

Nutrition Facts 

Baked Cinnamon Apples 

 

  Serving Size: 1 serving

Amount Per Serving
  Calories 223.5
  Total Fat 4.3 g
      Saturated Fat 0.9 g
      Polyunsaturated Fat 1.1 g
      Monounsaturated Fat 1.9 g
  Cholesterol 0.0 mg
  Sodium 55.6 mg
  Potassium 261.1 mg
  Total Carbohydrate 49.2 g
      Dietary Fiber 3.9 g
      Sugars 0.0 g
  Protein 0.3 g
 
  Vitamin A 4.8 %
  Vitamin B-12 0.1 %
  Vitamin B-6 3.7 %
  Vitamin C 13.3 %
  Vitamin D 0.0 %
  Vitamin E 4.6 %
  Calcium 3.9 %
  Copper 7.1 %
  Folate 1.1 %
  Iron 5.0 %
  Magnesium 3.9 %
  Manganese 10.2 %
  Niacin 0.7 %
  Pantothenic Acid     1.2 %
  Phosphorus     1.7 %
  Riboflavin 1.3 %
  Selenium 1.1 %
  Thiamin 1.7 %
  Zinc 0.8 %
 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Chocolate Caramel Pecan Cake

Friday, May 29th, 2009

Chocolate Caramel Pecan Cake

Ingredients

 

Cooking spray for baking (with flour)
1 box chocolate cake mix
3 egg whites
1-1/4 cups water
1/2 cup unsweetened applesauce
12 oz fat free caramel apple dip
1 cup chopped pecans
3 tbsp powdered sugar

Directions

Preheat oven to 350*F.
Spray a springform pan with cooking spray, preferably the kind with flour for baking.
Mix cake mix, egg whites, applesauce, and water.
Pour half the cake mixture into the pan.
Bake 15 min or until done.
When done, top with caramel dip.
Pour remaining cake mixture on top of caramel and top with pecans.
Bake 25 minutes or until done.
When cool, remove from pan and dust with powdered sugar.

Number of Servings: 20

Nutrition Facts 

Chocolate Caramel Pecan Cake 

 

  Serving Size: 1 serving

Amount Per Serving
  Calories 199.2
  Total Fat 6.8 g
      Saturated Fat 1.3 g
      Polyunsaturated Fat 1.2 g
      Monounsaturated Fat 2.4 g
  Cholesterol 0.0 mg
  Sodium 261.6 mg
  Potassium 25.0 mg
  Total Carbohydrate 33.8 g
      Dietary Fiber 1.3 g
      Sugars 21.1 g
  Protein 2.6 g
 
  Vitamin A 0.0 %
  Vitamin B-12 0.0 %
  Vitamin B-6 0.0 %
  Vitamin C 6.0 %
  Vitamin D 0.0 %
  Vitamin E 0.0 %
  Calcium 2.2 %
  Copper 0.0 %
  Folate 3.6 %
  Iron 4.4 %
  Magnesium 0.0 %
  Manganese 0.0 %
  Niacin 2.4 %
  Pantothenic Acid     0.0 %
  Phosphorus     0.0 %
  Riboflavin 2.4 %
  Selenium 0.0 %
  Thiamin 3.6 %
  Zinc 0.0 %
 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Homemade Salsa

Friday, May 29th, 2009

Homemade Salsa

Ingredients

 

2 medium Tomatoes
1 cup Onions
6 Garlic clove
1 lime
2 tbsp Cilantro
1/2 cup Green Chili Peppers

Directions

First, the ingredients must be fresh. Find a pepper that is the right amount of spice for your taste. You can also use green onions or the entire onion including greens for a slightly greener taste.
Chop onions, garlic, pepper, and tomatos. Combine in a bowl that is refridgerator safe. Add fresh cilantro, salt, and lime to taste.
Refridgerate over night and voila! Delicious, fresh, healthy homemade salsa!

Number of Servings: 4

Nutrition Facts 

Homemade Salsa 

 

  Serving Size: 1 serving

Amount Per Serving
  Calories 38.9
  Total Fat 0.3 g
      Saturated Fat 0.0 g
      Polyunsaturated Fat 0.1 g
      Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 138.2 mg
  Potassium 241.8 mg
  Total Carbohydrate 8.8 g
      Dietary Fiber 1.8 g
      Sugars 0.1 g
  Protein 1.4 g
 
  Vitamin A 8.3 %
  Vitamin B-12 0.0 %
  Vitamin B-6 8.7 %
  Vitamin C 28.0 %
  Vitamin D 0.0 %
  Vitamin E 1.5 %
  Calcium 2.6 %
  Copper 4.3 %
  Folate 6.8 %
  Iron 3.9 %
  Magnesium 3.2 %
  Manganese 9.9 %
  Niacin 3.0 %
  Pantothenic Acid     2.4 %
  Phosphorus     3.7 %
  Riboflavin 2.9 %
  Selenium 1.7 %
  Thiamin 4.3 %
  Zinc 1.4 %
 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Coconut Macaroons (No Sodium!)

Friday, May 29th, 2009

Coconut Macaroons
*not mine!

35 Minutes to Prepare and Cook

Ingredients

 

5 1/4 ounces (3/4 of a 7-ounce package) sweetened shredded coconut
6 tablespoons chopped nuts (such as almonds, hazelnuts or pecans)
1/2 teaspoon cinnamon
1 teaspoon vanilla extract
2 large egg whites
Pinch salt
2/3 cup sugar, divided

Directions

1. Heat oven to 350¬įF. Line 2 baking sheets with rice paper or parchment paper; set aside.
2. Combine coconut, chopped nuts, cinnamon, and vanilla together in a medium bowl and stir well; set aside.
3. Place egg whites and salt in a small mixer bowl and beat on medium speed to soft peaks. Sprinkle 1 tablespoon sugar over egg whites and continue beating until peaks are glossy.
4. Gently sprinkle remaining sugar over beaten egg whites and carefully fold in using a rubber spatula, then gently fold in coconut mixture.
5. Drop the batter by teaspoonfuls onto prepared cookie sheets, about 1 inch apart. Bake until golden, 12 to 15 minutes.
6. If baked on rice paper, allow macaroons to cool completely on cookie sheets, then remove and peel away the excess paper from each one. If using parchment paper, cool 2 to 3 minutes on cookie sheets to firm up, then carefully remove cookies from the paper with a spatula, transfer to a wire rack, and cool completely
If you’d like to make the macaroons in advance for a special occasion, cool completely and store in an airtight container up to 3 days.
Per macaroon: Calories 95, fat 6 g, saturated fat 3 g, cholesterol 0 mg, sodium 30 mg, carbohydrate 10 g, fiber 1 g, protein 2 g.Number of Servings: 1

 

Nutrition Facts 

 

Coconut Macaroons 

 

  Serving Size: 1 serving 

Amount Per Serving
  Calories 34.0
  Total Fat 0.0 g
      Saturated Fat 0.0 g
      Polyunsaturated Fat 0.0 g
      Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 0.0 mg
  Potassium 0.0 mg
  Total Carbohydrate 1.0 g
      Dietary Fiber 0.0 g
      Sugars 0.0 g
  Protein 6.0 g
 
  Vitamin A 0.0 %
  Vitamin B-12 0.0 %
  Vitamin B-6 0.0 %
  Vitamin C 0.0 %
  Vitamin D 0.0 %
  Vitamin E 0.0 %
  Calcium 0.0 %
  Copper 0.0 %
  Folate 0.0 %
  Iron 0.0 %
  Magnesium 0.0 %
  Manganese 0.0 %
  Niacin 0.0 %
  Pantothenic Acid     0.0 %
  Phosphorus     0.0 %
  Riboflavin 0.0 %
  Selenium 0.0 %
  Thiamin 0.0 %
  Zinc 0.0 %
 
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

Warm Apples with Granola

Friday, May 29th, 2009

Warm Apples with Granola
*not mine

Ingredients

 

1 small apple
2 tablespoons granola
1 packet splenda (to taste)
1/4 tsp. cinnamon (or to taste)

Directions

Core and dice the apple into large chunks. Top with granola, splenda and cinnamon. Heat in microwave 1 to 1.5 minutes. Eat warm.
For an extra special treat (dessert), add a tablespoon or two of Cool Whip Free!

Number of Servings: 1

Nutrition Facts 

Warm Apples with Granola topping 

 

  Serving Size: 1 serving

Amount Per Serving
  Calories 145.0
  Total Fat 4.3 g
      Saturated Fat 0.8 g
      Polyunsaturated Fat 1.8 g
      Monounsaturated Fat 1.2 g
  Cholesterol 0.0 mg
  Sodium 3.7 mg
  Potassium 211.8 mg
  Total Carbohydrate 25.7 g
      Dietary Fiber 4.6 g
      Sugars 3.2 g
  Protein 2.6 g
 
  Vitamin A 1.2 %
  Vitamin B-12 0.0 %
  Vitamin B-6 5.1 %
  Vitamin C 10.8 %
  Vitamin D 0.0 %
  Vitamin E 11.9 %
  Calcium 2.7 %
  Copper 7.3 %
  Folate 4.2 %
  Iron 6.1 %
  Magnesium 8.4 %
  Manganese 40.5 %
  Niacin 2.1 %
  Pantothenic Acid     3.2 %
  Phosphorus     8.1 %
  Riboflavin 3.7 %
  Selenium 6.8 %
  Thiamin 9.1 %
  Zinc 4.7 %
 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Berry Banana Frozen Treat

Friday, May 29th, 2009

Berry Banana Frozen Treat
*not my recipe!

Ingredients

 

1 cup plain yogurt
1 cup frozen strawberries (or mixed berries)
1 banana
1 tbsp vanilla extract

Directions

Blend all ingredients in a food processor and freeze until ready to eat.
I like to divide it up into 1/2 cup serving dishes before freezing, that way when I am craving a creamy, frozen treat it is pre-portioned!

Number of Servings: 4

Nutrition Facts 

Berry Banana Frozen Treat 

 

  Serving Size: 1 serving

Amount Per Serving
  Calories 83.8
  Total Fat 0.3 g
      Saturated Fat 0.1 g
      Polyunsaturated Fat 0.0 g
      Monounsaturated Fat 0.0 g
  Cholesterol 1.2 mg
  Sodium 48.5 mg
  Potassium 332.9 mg
  Total Carbohydrate 15.4 g
      Dietary Fiber 1.5 g
      Sugars 6.8 g
  Protein 4.0 g
 
  Vitamin A 0.9 %
  Vitamin B-12 6.2 %
  Vitamin B-6 10.7 %
  Vitamin C 31.0 %
  Vitamin D 0.0 %
  Vitamin E 0.9 %
  Calcium 13.0 %
  Copper 3.0 %
  Folate 4.8 %
  Iron 2.4 %
  Magnesium 6.2 %
  Manganese 8.2 %
  Niacin 2.1 %
  Pantothenic Acid     5.1 %
  Phosphorus     10.7 %
  Riboflavin 11.2 %
  Selenium 4.0 %
  Thiamin 3.4 %
  Zinc 4.6 %
 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Peach Crumble

Friday, May 29th, 2009

Peach Crumble
* not my recipe!

45 Minutes to Prepare and Cook

Ingredients

 

2 lbs. fresh peaches, peeled and chopped (about 6 cups)
2 t sugar
1/4 c pecan halves (or other nut of your choice)
1/2 c oats
1/4 c whole wheat flour
1/3 c packed brown sugar
2 T unsalted butter, chilled

Directions

Preheat the oven to 375-degrees.
Put peaches into an 8 or 9 inch square baking pan. Sprinkle with sugar. You can also add cinnamon (about 1/2 t) and nutmeg (pinch) if desired.
Use a food processor or blender to coursely grind pecans. Add oats and blend for 10 seconds more. Combine with flour and brown sugar. Cut in the butter until crumbly. Sprinkle mixture over the peaches.
Bake 30 minutes, or until the peaches are tender and the topping is golden brown. Serve warm or at room temperature.
Recipe makes six generous servings.

Number of Servings: 6

Nutrition Facts 

Peach Crumble 

 

  Serving Size: 1 serving

Amount Per Serving
  Calories 253.7
  Total Fat 8.0 g
      Saturated Fat 2.8 g
      Polyunsaturated Fat 1.5 g
      Monounsaturated Fat 3.2 g
  Cholesterol 10.3 mg
  Sodium 5.9 mg
  Potassium 453.1 mg
  Total Carbohydrate 44.8 g
      Dietary Fiber 5.7 g
      Sugars 0.9 g
  Protein 4.4 g
 
  Vitamin A 21.1 %
  Vitamin B-12 0.1 %
  Vitamin B-6 2.9 %
  Vitamin C 18.8 %
  Vitamin D 0.0 %
  Vitamin E 7.6 %
  Calcium 3.1 %
  Copper 14.3 %
  Folate 3.3 %
  Iron 6.4 %
  Magnesium 10.8 %
  Manganese 46.5 %
  Niacin 9.3 %
  Pantothenic Acid     5.2 %
  Phosphorus     10.2 %
  Riboflavin 5.6 %
  Selenium 1.5 %
  Thiamin 10.3 %
  Zinc 6.4 %
 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.