Kinds of Recipes

Winter Crisp

2012-09-11T13:56:00.000+07:00

FOR FILLING
1/2 C sugar
3 Tbsp all-purpose flour
1 tsp lemon peel, grated
3/4 tsp lemon juice
5 C apples, unpeeled, sliced
1 C cranberries

FOR TOPPING
2/3 C rolled oats
1/3 C brown sugar, packed
1/4 C whole wheat flour
2 tsp ground cinnamon
1 Tbsp soft margarine, melted

1. Prepare filling by combining sugar, flour, and lemon peel in medium bowl. Mix well. Add lemon juice, apples, and cranberries. Stir to mix. Spoon into 6-cup baking dish.
2. Prepare topping by combining oats, brown sugar, flour, and cinnamon in small bowl. Add melted margarine. Stir to mix.
3. Sprinkle topping over filling. Bake in 375 °F oven for approximately 40–50 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature.

Variation–Summer Crisp
Prepare as directed above, but substitute 4 cups fresh or unsweetened frozen peaches and 3 cups fresh or unsweetened frozen blueberries for apples and cranberries. If using frozen fruit, thaw peaches completely
(use without draining), but do not thaw blueberries before adding to mixture.

Rice Pudding

2012-09-11T13:47:00.002+07:00

6 C water
2 sticks cinnamon
1 C rice
3 C skim milk
2/3 C sugar
1/2 tsp salt

1. Put water and cinnamon sticks into medium saucepan. Bring to boil.
2. Stir in rice. Cook on low heat for 30 minutes until rice is soft and water has evaporated.
3. Add skim milk, sugar, and salt. Cook for another 15 minutes until mixture thickens.

Yield: 5 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 372
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 3 mg
Sodium: 366 mg
Total fiber: 1 g
Protein: 10 g
Carbohydrates: 81 g
Potassium: 363 mg

1-2-3 Peach Cobbler

2012-09-11T13:46:00.000+07:00

1/2 tsp ground cinnamon
1 Tbsp vanilla extract
2 Tbsp cornstarch
1 C peach nectar
1/4 C pineapple juice or peach juice (if desired, use juice reserved from canned peaches)
2 can (16 oz each) peaches, packed in juice, drained, (or 13/4 lb fresh) sliced
1 Tbsp tub margarine
1 C dry pancake mix
2/3 C all-purpose flour
1/2 C sugar
2/3 C evaporated skim milk
as needed nonstick cooking spray
1/2 tsp nutmeg
1 Tbsp brown sugar

1. Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach juice in saucepan over medium heat. Stir constantly until mixture thickens and bubbles.
2. Add sliced peaches to mixture.
3. Reduce heat and simmer for 5–10 minutes.
4. In another saucepan, melt margarine and set aside.
5. Lightly spray 8-inch-square glass dish with cooking spray. Pour hot peach mixture into dish.
6. In another bowl, combine pancake mix, flour, sugar, and melted margarine. Stir in milk. Quickly spoon this over peach mixture.
7. Combine nutmeg and brown sugar. Sprinkle on top of batter.
8. Bake at 400 °F for 15–20 minutes or until golden brown.
9. Cool and cut into 8 pieces.

Yield: 8 servings
Serving size: 1 piece
Each serving provides:
Calories: 271
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: less than 1 mg
Sodium: 263 mg
Total fiber: 2 g
Protein: 4 g
Carbohydrates: 54 g
Potassium: 284 mg

Old-Fashioned Bread Pudding With Apple-Raisin Sauce

2012-09-11T13:42:00.003+07:00

FOR BREAD PUDDING
10 slices whole wheat bread
3 egg whites
11/2 C skim milk
1/4 C white sugar
2 tsp white sugar
1/4 C brown sugar
1 tsp vanilla extract
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp clove
as needed vegetable oil spray

FOR APPLE-RAISIN SAUCE
11/4 C apple juice
1/2 C apple butter
2 Tbsp molasses
1/2 C raisins
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 tsp orange zest (optional)

To prepare bread pudding:
1. Preheat oven to 350 °F.
2. Spray 8- by 8-inch baking dish with vegetable oil spray. Lay slices of bread in baking dish in two rows, overlapping like shingles.
3. In medium bowl, beat together egg, egg whites, milk, the 1/4 cup of white sugar, brown sugar, and vanilla. Pour egg mixture over bread.
4. In small bowl, stir together cinnamon, nutmeg, clove, and the 2 teaspoons of white sugar.
5. Sprinkle spiced sugar mix over bread pudding. Bake pudding for 30–35 minutes, until it has browned on top and is firm to touch. Serve warm or at room temperature with warm apple-raisin sauce.

To prepare apple-raisin sauce:
1. Stir all ingredients together in medium saucepan.
2. Bring to simmer over low heat. Let simmer for 5 minutes.
Serve warm.

Yield for bread pudding:
9 servings
Yield for apple-raisin
sauce: 2 cups
Serving size: 1/2 cup
Each serving (with appleraisin
sauce) provides:
Calories: 233
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 24 mg
Sodium: 252 mg
Total fiber: 3 g
Protein: 7 g
Carbohydrates: 46 g
Potassium: 390 mg

Mock-Southern Sweet Potato Pie

2012-09-11T13:39:00.001+07:00

FOR CRUST
11/4 C flour
1/4 tsp sugar
1/3 C skim milk
2 Tbsp vegetable oil
FOR FILLING
1/4 C white sugar
1/4 C brown sugar
1/2 tsp salt
1/4 tsp nutmeg
3 large eggs, beaten
1/4 C canned evaporated skim milk
1 tsp vanilla extract
3 C sweet potatoes, cooked, mashed

1. Preheat oven to 350 °F.

To prepare crust:
2. Combine flour and sugar in bowl.
3. Add milk and oil to flour mixture.
4. Stir with fork until well mixed. Then form pastry into smooth ball with your hands.
5. Roll ball between two, 12-inch squares of waxed paper, using short, brisk strokes, until pastry reaches edge of paper.
6. Peel off top paper and invert crust into 9-inch pie plate.

To prepare filling:
7. Combine sugars, salt, nutmeg, and eggs.
8. Add milk and vanilla. Stir.
9. Add sweet potatoes and mix well. Putting it together:
10. Pour mixture into pie shell.
11. Bake for 60 minutes or until crust is golden brown. Cool and cut into 16 slices.

Yield: 16 servings
Serving size: 1 slice
Each serving provides:
Calories: 147
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 40 mg
Sodium: 98 mg
Total fiber: 2 g
Protein: 4 g
Carbohydrates: 27 g
Potassium: 293 mg

Crunchy Pumpkin Pie

2012-09-11T13:35:00.002+07:00

FOR CRUST
1 C quick cooking oats
1/4 C whole wheat flour
1/4 C ground almonds
2 Tbsp brown sugar
1/4 tsp salt
3 Tbsp vegetable oil
1 Tbsp water

FOR FILLING
1/4 C brown sugar, packed
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp salt
1 egg, beaten
4 tsp vanilla
1 C canned pumpkin
2/3 C evaporated skim milk

1. Preheat oven to 425 °F.

To prepare crust:
2. Mix oats, flour, almonds, sugar, and salt in small mixing bowl.
3. Blend oil and water in measuring cup with fork or small wire whisk until emulsified.
4. Add oil mixture to dry ingredients and mix well. If needed, add small amount of water to hold mixture together.
5. Press into 9-inch pie pan, and bake for 8–10 minutes, or until light brown.
6. Turn down oven to 350 ºF.

To prepare filling:
7. Mix sugar, cinnamon, nutmeg, and salt in bowl.
8. Add egg and vanilla, and mix to blend ingredients.
9. Add pumpkin and milk, and stir to combine.

Putting it together:
10. Pour filling into prepared pie shell.
11. Bake for 45 minutes at 350 ºF or until knife inserted near center comes out clean.

Yield: 9 servings
Serving size: 1/9 of
9-inch pie
Each serving provides:
Calories: 169
Total fat: 7 g
Saturated fat: 1 g
Cholesterol: 24 mg
Sodium: 207 mg
Total fiber: 3 g
Protein: 5 g
Carbohydrates: 22 g
Potassium: 223 mg

Banana Mousse

2012-09-11T13:34:00.002+07:00

2 Tbsp lowfat milk
4 tsp sugar
1 tsp vanilla
1 medium banana, cut in quarters
1 C plain lowfat yogurt
8 slices (1/4 inch each) banana

1. Place milk, sugar, vanilla, and banana in blender. Process for 15 seconds at high speed until smooth.
2. Pour mixture into small bowl and fold in yogurt. Chill.
3. Spoon into four dessert dishes and garnish each with two banana slices just before serving.

Yield: 4 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 94
Total fat: 1 g
Saturated fat: 1 g
Cholesterol: 4 mg
Sodium: 47 mg
Total fiber: 1 g
Protein: 1 g
Carbohydrates: 18 g
Potassium: 297 mg

Tropical Fruit Compote

2012-09-11T13:33:00.002+07:00

3/4 C water
1/2 C sugar
2 tsp fresh lemon juice
1 piece lemon peel
1/2 tsp rum or vanilla extract (optional)
1 pineapple, cored, peeled,
cut into 8 slices
2 mangos, peeled, pitted, cut into 8 pieces
3 bananas, peeled, cut into 8 diagonal pieces
to taste fresh mint leaves (optional)

1. In saucepan, combine 3/4 cup of water with sugar, lemon juice, and lemon peel (and rum or vanilla extract, if desired). Bring to boil, then reduce heat and add fruit. Cook at very low heat for 5 minutes.
2. Pour off syrup into cup.
3. Remove lemon rind from saucepan, and cool cooked fruit for 2 hours.
4. To serve, arrange fruit in serving dish and pour a few teaspoons of

SERVING TIP
Top with lowfat or fat free sour cream.

Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 148
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Total fiber: 3 g
Protein: 1 g
Carbohydrates: 38 g
Potassium: 310 mg

Rainbow Fruit Salad

2012-09-03T07:44:00.000+07:00

FOR FRUIT SALAD
1 large mango, peeled, diced
2 C fresh blueberries
2 bananas, sliced
2 C fresh strawberries, halved
2 C seedless grapes
2 nectarines, unpeeled, sliced
1 kiwi fruit, peeled, sliced

FOR HONEY–ORANGE SAUCE
1/3 C unsweetened orange juice
2 Tbsp lemon juice
1 1/2 Tbsp honey
1/4 tsp ground ginger
dash nutmeg

1. Prepare the fruit.
2. Combine all ingredients for sauce and mix.
3. Just before serving, pour honey–orange sauce over fruit.

Yield: 12 servings
Serving Size: 4-oz cup
Each serving provides:
Calories: 96
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 4 mg
Total fiber: 3 g
Protein: 1 g
Carbohydrates: 24 g
Potassium: 302 mg

Frosted Cake

2012-09-03T07:40:00.002+07:00

FOR CAKE
21/4 C cake flour
21/4 tsp baking powder
4 Tbsp margarine
11/4 C sugar
4 eggs
1 tsp vanilla
1 Tbsp orange peel
3/4C skim milk

FOR ICING
3 oz lowfat cream cheese
2 Tbsp skim milk
6 Tbsp cocoa
2 C confectioners’ sugar, sifted
1/2 tsp vanilla extract

To prepare cake:
1. Preheat oven to 325 °F.
2. Grease 10-inch round pan (at least 2 1/2 inches high) with small amount of cooking oil or use nonstick cooking oil spray. Powder pan with flour. Tap out excess flour.
3. Sift together flour and baking powder.
4. In separate bowl, beat together margarine and sugar until soft and creamy.
5. Beat in eggs, vanilla, and orange peel.
6. Gradually add flour mixture, alternating with milk, beginning and ending with flour.
7. Pour mixture into pan. Bake for 40–45 minutes or until done. Let cake cool for 5–10 minutes before removing from pan. Let cool completely before icing.

To prepare icing:
1. Cream together cream cheese and milk until smooth. Add cocoa. Blend well.
2. Slowly add sugar until icing is smooth. Mix in vanilla.
3. Smooth icing over top and sides of cooled cake.

Yield: 16 servings
Serving size: 1 slice
Each serving provides:
Calories: 241
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 57 mg
Sodium: 273 mg
Total fiber: 1 g
Protein: 4 g
Carbohydrates: 45 g
Potassium: 95 mg

Apple Coffee Cake

2012-09-03T07:39:00.001+07:00

5 C tart apples, cored, peeled, chopped
1 C sugar
1 C dark raisins
1/2 C pecans, chopped
1/4 C vegetable oil
2 tsp vanilla
1 egg, beaten
2 C all-purpose flour, sifted
1 tsp baking soda
2 tsp ground cinnamon

1. Preheat oven to 350 °F.
2. Lightly oil 13- by 9- by 2-inch pan.
3. In large mixing bowl, combine apples with sugar, raisins, and pecans. Mix well and let stand for 30 minutes.
4. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon, and stir into apple mixture about a third at a time—just enough to moisten dry ingredients.
5. Turn batter into pan. Bake for 35–40 minutes. Cool cake slightly before serving.

Yield: 20 servings
Serving size: 1, 3 1/2-inch
by 2 1/2-inch piece
Each serving provides:
Calories: 196
Total fat: 8 g
Saturated fat: 1 g
Cholesterol: 11 mg
Sodium: 67 mg
Total fiber: 2 g
Protein: 3 g
Carbohydrates: 31 g
Potassium: 136 mg

Homestyle Biscuits

2012-09-03T07:35:00.003+07:00

2 C flour
2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
2 Tbsp sugar
2/3 C 1% fat buttermilk
31/3 Tbsp vegetable oil

1. Preheat oven to 450 °F.
2. In medium bowl, combine flour, baking powder, baking soda, salt, and sugar.
3. In small bowl, stir together buttermilk and all of the oil. Pour over flour mixture and stir until well mixed.
4. On lightly floured surface, knead dough gently for 10–12 strokes. Roll or pat dough to 3/4-inch thickness. Cut with 2-inch biscuit or cookie cutter, dipping cutter in flour between cuts. Transfer biscuits to an ungreased baking sheet.
5. Bake for 12 minutes or until golden brown. Serve warm. Update your homestyle biscuits with this easy lowfat recipe.

Yield: 15 servings
Serving Size: 1, 2-inch
biscuit
Each serving provides:
Calories: 99
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: less than 1 mg
Sodium: 72 mg
Total fiber: 1 g
Protein: 2 g
Carbohydrates: 15 g
Potassium: 102 mg

Good-for-You Cornbread

2012-09-03T07:33:00.005+07:00

1 C cornmeal
1 C flour
1/4 C white sugar
1 tsp baking powder
1 C 1% fat buttermilk
1 egg, whole
1/4 C tub margarine
1 tsp vegetable oil (to grease baking pan)

1. Preheat oven to 350 °F.
2. Mix together cornmeal, flour, sugar, and baking powder.
3. In another bowl, combine buttermilk and egg. Beat lightly.
4. Slowly add buttermilk and egg mixture to dry ingredients.
5. Add margarine, and mix by hand or with mixer for 1 minute.
6. Bake for 20–25 minutes in an 8- by 8-inch, greased baking dish. Cool. Cut into 10 squares.

Yield: 10 servings
Serving size: 1 square
Each serving provides:
Calories: 178
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 22 mg
Sodium: 94 mg
Total fiber: 1 g
Protein: 4 g
Carbohydrates: 27 g
Potassium: 132 mg

Carrot-Raisin Bread

2012-09-01T12:07:00.001+07:00

11/2 C all-purpose flour, sifted
1/2 C sugar
1 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt
11/2 tsp ground cinnamon
1/4 tsp ground allspice
1 egg, beaten
1/2 C water
2 Tbsp vegetable oil
1/2 tsp vanilla
11/2 C carrots, finely shredded
1/4 C pecans, chopped
1/4 C golden raisins

1. Preheat oven to 350 °F. Lightly oil two, 9- by 5-inch loaf pans.
2. Stir together dry ingredients in large mixing bowl. Make well in center of dry mixture.
3. In separate bowl, mix together remaining ingredients. Add mixture all at once to dry ingredients. Stir
just enough to moisten and evenly distribute carrots.
4. Turn into prepared pan. Bake for 50 minutes or until toothpick inserted in center comes out clean.
5. Cool for 5 minutes in pan. Remove from pan and complete cooling on wire rack before slicing.

Banana-Nut Bread

2012-09-01T12:04:00.002+07:00

1 C ripe bananas, mashed
1/3 C lowfat buttermilk
1/2 C brown sugar, packed
1/4 C margarine
1 egg
2 C all-purpose flour, sifted
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 C pecans, chopped

1. Preheat oven to 350 °F. Lightly oil two, 9- by 5-inch loaf pans.
2. Stir together mashed bananas and buttermilk. Set aside.
3. Cream brown sugar and margarine together until light. Beat in egg. Add banana mixture and beat well.
4. Sift together flour, baking powder, baking soda, and salt. Add all at once to liquid ingredients. Stir until well blended.
5. Stir in nuts, and turn into prepared pans.
6. Bake for 50–55 minutes or until toothpick inserted in center comes out clean. Cool for 5 minutes in pans.
7. Remove from pans and complete cooling on a wire rack before slicing.

Apricot-Orange Bread

2012-09-01T12:02:00.001+07:00

1 package (6 oz) dried apricots, cut into small pieces
2 C water
2 Tbsp margarine
1 C sugar
1 egg, slightly beaten
1 Tbsp orange peel, freshly grated
31/2 C all-purpose flour, sifted
1/2 C fat free dry milk powder
2 tsp baking powder
1 tsp baking soda
1 tsp salt
1/2 C orange juice
1/2 C pecans, chopped

1. Preheat oven to 350 °F. Lightly oil two, 9- by 5-inch loaf pans.
2. Cook apricots in water in covered medium-size saucepan for 10–15 minutes or until tender but not mushy. Drain and reserve 3/4 cup liquid. Set apricots aside to cool.
3. Cream together margarine and sugar. By hand, beat in egg and orange peel.
4. Sift together flour, dry milk, baking powder, soda, and salt. Add to creamed mixture alternately with reserved apricot liquid and orange juice.
5. Stir apricot pieces and pecans into batter.
6. Turn batter into prepared pans.
7. Bake for 40–45 minutes or until bread springs back when lightly touched in center.
8. Cool for 5 minutes in pans. Remove from pans and completely cool on wire rack before slicing.

Yield: 2 loaves
Serving size: 1/2-inch slice
Each serving provides:
Calories: 97
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 6 mg
Sodium: 113 mg
Total fiber: 1 g
Protein: 2 g
Carbohydrates: 18 g
Potassium: 110 mg

Sunshine Rice

2012-09-01T11:56:00.001+07:00

11/2 Tbsp vegetable oil
11/4 C celery, finely chopped, with leaves
11/2 C onion, finely chopped
1 C water
1/2 C orange juice
2 Tbsp lemon juice
dash hot sauce
1 C long grain white rice, uncooked
1/4 C slivered almonds

1. Heat oil in medium saucepan. Add celery and onions, and sauté until tender (about 10 minutes).
2. Add water, juices, and hot sauce. Bring to boil. Stir in rice and bring back to boil. Let stand covered until
rice is tender and liquid is absorbed.
3. Stir in almonds. Serve immediately.

Yield: 4 servings
Serving size: 1/3 cup
Each serving provides:
Calories: 276
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 52 mg
Total fiber: 5 g
Protein: 7 g
Carbohydrates: 50 g
Potassium: 406 mg

Parmesan Rice and Pasta Pilaf

2012-07-16T23:26:00.002+07:00

2 Tbsp olive oil
1/2 C vermicelli, finely broken, uncooked
2 Tbsp onion, diced
1 C long grain white rice, uncooked
1 1/4 C chicken stock, hot
1 1/4 C water, hot
1/4 tsp ground white pepper
1 bay leaf
2 Tbsp Parmesan cheese, grated

1. In large skillet, heat oil. Sauté vermicelli and onion until golden brown (about 2–4 minutes) over medium-high heat. Drain off oil.
2. Add rice, stock, water, pepper, and bay leaf. Cover and simmer for 15–20 minutes. Fluff with fork. Cover and let stand for 5–20 minutes. Remove bay leaf.
3. Sprinkle with cheese, and serve immediately.

Yield: 6 servings
Serving size: 2/3 cup
Each serving provides:
Calories: 208
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 2 mg
Sodium: 140 mg
Total fiber: 1 g
Protein: 5 g
Carbohydrates: 33 g
Potassium: 90 mg

Oriental Rice

2012-07-16T23:24:00.001+07:00

11/2 C water
1 C chicken stock or broth, fat skimmed from top
11/3 C long grain white rice, uncooked
2 tsp vegetable oil
2 Tbsp onion, finely chopped
1 C celery, finely chopped
2 Tbsp green pepper, finely chopped
1/2 C pecans, chopped
1/4 tsp ground sage
1/2 C water chestnuts, sliced
1/4 tsp nutmeg
to taste black pepper

1. Bring water and stock to boil in medium-size saucepan.
2. Add rice and stir. Cover and simmer for 20 minutes.
3. Remove pan from heat. Let stand, covered, for 5 minutes or until all liquid is absorbed. Reserve.
4. Heat oil in large nonstick skillet.
5. Sauté onion and celery over moderate heat for 3 minutes. Stir in remaining ingredients, including reserved cooked rice. Fluff with fork before serving.

Yield: 10 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 139
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 86 mg
Total fiber: 1 g
Protein: 3 g
Carbohydrates: 21 g
Potassium: 124 mg

Wonderful Stuffed Potatoes

2012-07-16T23:22:00.002+07:00

4 medium baking potatoes
3/4 C lowfat (1%) cottage cheese
1/4 C lowfat (1%) milk
2 Tbsp soft margarine
1 tsp dill weed
3/4 tsp herb seasoning
4-6 drops hot pepper sauce
2 tsp Parmesan cheese, grated

1. Prick potatoes with fork. Bake at 425 °F for 60 minutes or until fork is easily inserted.
2. Cut potatoes in half lengthwise. Carefully scoop out potato, leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.

3. By hand, mix in remaining ingredients, except Parmesan cheese. Spoon mixture into potato shells.
4. Sprinkle each top with 1/4 teaspoon Parmesan cheese.
5. Place on baking sheet and return to oven. Bake for 15–20 minutes or until tops are golden brown.

Yield: 8 servings
Serving size: 1/2 potato
Each serving provides:
Calories: 113
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 1 mg
Sodium: 151 mg
Total fiber: 2 g
Protein: 5 g
Carbohydrates: 17 g
Potassium: 293 mg

Sweet Potato Custard

2012-07-16T23:19:00.003+07:00

1 C sweet potato, cooked, mashed
1/2 C (about 2) small bananas, mashed
1 C evaporated skim milk
2 Tbsp brown sugar, packed
2 egg yolks (or 1/3 C egg substitute), beaten
1/2 tsp salt
1/4 C raisins
1 Tbsp sugar
1 tsp ground cinnamon
as needed nonstick cooking spray

1. In medium bowl, stir together sweet potato and banana.
2. Add milk, blending well.
3. Add brown sugar, egg yolks, and salt, mixing thoroughly.
4. Spray 1-quart casserole with nonstick cooking spray. Transfer sweet potato mixture to casserole dish.
5. Combine raisins, sugar, and cinnamon. Sprinkle over top of sweet potato mixture.
6. Bake in preheated 325 ºF oven for 40–45 minutes or until knife inserted near center comes out clean.

Yield: 6 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 160
Total fat: 2 g
Saturated fat: 1 g
Cholesterol: 72 mg*
Sodium: 255 mg
Total fiber : 2 g
Protein: 5 g
Carbohydrates: 32 g
Potassium: 488 mg
*If using egg substitute,
cholesterol will be lower.

Savory Potato Salad

2012-07-16T23:17:00.002+07:00

6 (about 2 lb) medium potatoes
2 stalks celery, finely chopped
2 stalks scallion, finely chopped
1/4 C red bell pepper, coarsely chopped
1/4 C green bell pepper, coarsely chopped
1 Tbsp onion, finely chopped
1 egg, hard boiled, chopped
6 Tbsp light mayonnaise
1 tsp mustard
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp dill weed, dried

1. Wash potatoes, cut in half, and place in saucepan in cold water.
2. Cook covered over medium heat for 25–30 minutes or until tender.
3. Drain and dice potatoes when cool.
4. Add vegetables and egg to potatoes, and toss.
5. Blend together mayonnaise, mustard, salt, pepper, and dill weed.
6. Pour dressing over potato mixture, and stir gently to coat evenly.
7. Chill for at least 1 hour before serving.

Yield: 10 servings.
Serving size: 1/2 cup
Each serving provides:
Calories: 98
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 21 mg
Sodium: 212 mg
Total fiber: 2 g
Protein: 2 g
Carbohydrates: 18 g
Potassium: 291 mg

New Potato Salad

2012-07-16T23:14:00.002+07:00

16 (5 C) small new potatoes
2 Tbsp olive oil
1/4 C green onions, chopped
1/4 tsp black pepper
1 tsp dill weed, dried
1. Thoroughly clean potatoes with vegetable brush and water.
2. Boil potatoes for 20 minutes or until tender.
3. Drain and cool potatoes for 20 minutes.
4. Cut potatoes into fourths and mix with olive oil, onions, and spices.
5. Refrigerate and serve.

Yield: 5 servings
Serving size: 1 cup
Each serving provides:
Calories: 187
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 12 mg
Total fiber: 3 g
Protein: 3 g
Carbohydrates: 32 g
Potassium: 547 mg

Garlic Mashed Potatoes

2012-07-10T23:40:00.002+07:00

2 (1 lb) large potatoes, peeled, quartered
2 C skim milk
2 cloves garlic, large, chopped
1/2 tsp white pepper

To use saucepan:
1. Cook potatoes, covered, in small amount of boiling water for 20–25 minutes or until tender. Remove from heat. Drain and recover.
2. Meanwhile, in small saucepan over low heat, cook garlic in milk until soft (about 30 minutes).
3. Add milk-garlic mixture and white pepper to potatoes. Beat with electric mixer on low speed, or mash with potato masher, until smooth.

To use microwave:
1. Scrub potatoes, pat dry, and prick with fork.
2. On plate, cook potatoes uncovered on 100 percent (high) power until tender (about 12 minutes), turning over once.
3. Let stand 5 minutes, then peel and quarter.
4. Meanwhile, in 4-cup measuring glass, combine milk and garlic. Cook, uncovered, on 50 percent (medium) power until garlic is soft (about 4 minutes).
5. Continue as directed above.

Yield: 4 servings
Serving size: 3/4 cup
Each serving provides:
Calories: 142
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 2 mg
Sodium: 69 mg
Total fiber: 2 g
Protein: 6 g
Carbohydrates: 29 g
Potassium: 577 mg

Garden Potato Salad

2012-07-10T23:37:00.001+07:00

6 (about 3 lb) large potatoes, boiled in jackets, peeled, cut into 4-inch cubes
1 C celery, chopped
1/2 C green onion, sliced
2 Tbsp parsley, chopped
1 C lowfat cottage cheese
3/4 C skim milk
3 Tbsp lemon juice
2 Tbsp cider vinegar
1/2 tsp celery seed
1/2 tsp dill weed
1/2 tsp dry mustard
1/2 tsp white pepper

1. In large bowl, place potatoes, celery, green onion, and parsley.
2. Meanwhile, in blender or food processor, blend cottage cheese, milk, lemon juice, vinegar, celery seed, dill weed, dry mustard, and white pepper until smooth. Chill for 1 hour.
3. Pour chilled cottage cheese mixture over vegetables and mix well. Chill at least 30 minutes before
serving.

Yield: 10 servings
Serving size: 1 cup
Each serving provides:
Calories: 145
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 2 mg
Sodium: 122 mg
Total fiber: 3 g
Protein: 6 g
Carbohydrates: 29 g
Potassium: 543 mg