Corn Pudding Oven Temp: 400 F Cook Time: 30-35 mins. Servings: 8-10 3 eggs (beat eggs) 3/4 cup Splenda 1 ½ tbsp. flour 1 can fat free evaporated milk 1 tsp. vanilla extract 1 can cream style corn 1. Pre-heat oven to 400 F. 2. Beat together eggs, Splenda, and flour with mixer in a large bowl. Add evaporated milk and vanilla to bowl, and continue beating with mixer. 3. Lastly, stir in cream style corn. Spray 8 x 11-1/2 inch baking pan with non-stick cooking spray. 4. Pour mixture into baking pan and place in the oven for 30-35 minutes (or until golden brown). Let sit for 5 minutes then enjoy! 1
Pumpkin Bread Pudding w/ Brown Sugar Yogurt Sauce Oven Temp: 350 F Cook Time: 45 minutes Servings:15 Pumpkin Bread Pudding 12 slices cracked or whole-wheat bread, cut into cubes (12 cups) 1 cup reduced sugar dried cranberries, chopped 2 cans (12 fl. oz each) Nestle Carnation evaporated fat free or low-fat milk 1 can (15 oz) Libby s 100% pure pumpkin 1 cup egg substitute or 4 large eggs, slightly beaten 1 cup packed brown sugar 1 tsp. vanilla extract 2 tsp. pumpkin pie spice 1/8 th tsp. salt (optional) Brown Sugar-Yogurt Sauce 2 containers (6 oz each) or 1 ½ cups nonfat plain yogurt 3 Tbsp. packed brown sugar 1. Preheat oven to 350 F. Spray a 13 x 9 inch baking dish with non-stick cooking spray. 2. Combine bread and cranberries into a large bowl. Combine evaporated milk, pumpkin, egg substitute, brown sugar, vanilla extract, pumpkin pie spice, and salt into medium bowl. 3. Pour egg mixture over the bread mixture; stir. Pour mixture into prepared baking dish and let it stand for 10 minutes. 4. Bake dish for 45-55 minutes or until knife inserted in the center comes out clean. 5. Let dish cool for 10 minutes. While dish is cooling, combine yogurt and brown sugar into a small bowl. 6. After 10 minutes, pour yogurt sauce over top of the bread pudding and serve. **Tip: bread pudding can be served with low-fat or fat free whipped topping instead of brown sugar-yogurt sauce if desired. 2
Baked Pumpkin Oven Temp: 350 F Cook time: 35 minutes Servings: 8-10 2 cups (1-15 oz can) Libby s pumpkin 1 cup Splenda 1 cup fat free evaporated milk 2 eggs 1/2 cup flour 1 tsp vanilla 1/4 tsp baking soda Cinnamon sugar 1. Pre-heat oven to 350 F. 2. Mix ingredients together in a large bowl. Put mixture into a nonstick sprayed 8 x 11 inch baking dish and place in the oven on bottom rack. 3. Before completely done (5 minutes left), sprinkle cinnamon sugar on top. Check for doneness by sticking knife into dish done when knife comes out clean. 4. Let cool for 5 minutes, then Enjoy! 3
Baked Mac and Cheese Oven Preheat: 450 F Cook Time: 25-30 minutes Servings: 4 Ingredients 3 tbsps plain dry breadcrumbs 1 tsp extra-virgin olive oil 1/4 tsp paprika 1 16 oz or 10 oz package frozen spinach, thawed 1 3/4 cups low-fat milk, divided 3 tbsp all-purpose flour 2 cups shredded extra-sharp Cheddar cheese 1 cup low-fat cottage cheese 1/8 tsp ground nutmeg 1/4 tsp salt Freshly ground pepper, to taste 8 oz (2 cups) whole-wheat elbow macaroni Directions 1. Put a large pot of water on to boil. Preheat oven to 450 F. Coat an 8- inch-square baking dish with cooking spray. 2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture. 3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper. 4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture. 5. Bake the casserole until bubbly and golden, 25 to 30 minutes. 4
Creamy Light Mac and Cheese Oven Preheat: 375 F Cook Time: 25 mins. Servings: 8 3 cups cubed peeled butternut squash (about 1 [1-pound] squash) 1 1/4 cups fat-free, lower-sodium chicken broth 1 1/2 cups fat-free milk 2 garlic cloves, peeled 2 tablespoons plain fat-free Greek yogurt 1 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 1 1/4 cups (5 ounces) shredded Gruyère cheese 1 cup (4 ounces) grated pecorino Romano cheese 1/4 cup (1 ounce) finely grated fresh Parmigiano-Reggiano cheese, divided 1 pound uncooked cavatappi Cooking spray 1 teaspoon olive oil 1/2 cup panko (Japanese breadcrumbs) 2 tablespoons chopped fresh parsley 1. Preheat oven to 375. Combine squash, broth, milk, and garlic in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to medium, and simmer until squash is tender when pierced with a fork, about 25 minutes. Remove from heat. 2. Place the hot squash mixture in a blender. Add salt, pepper, and Greek yogurt. Remove the center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Place blended squash mixture in a bowl; stir in Gruyère, pecorino Romano, and 2 tablespoons Parmigiano- Reggiano. Stir until combined. 3. Cook pasta according to package directions, omitting salt and fat; drain well. Add pasta to squash mixture, and stir until combined. Spread mixture evenly into a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. 4. Heat oil in a medium skillet over medium heat. Add panko, and cook for 2 minutes or until golden brown. Remove from heat; stir in remaining 2 tablespoons Parmigiano-Reggiano cheese. Sprinkle evenly over the hot pasta mixture. Lightly coat topping with cooking spray. 5. Bake for 25 minutes or until bubbly. Sprinkle with parsley, and serve immediately. 5
Healthy Green Bean Casserole Oven Preheat: 350 F Cook Time: 40 mins. Servings: 8 2 TBSP canola oil, plus more for cooking leeks 2 TBSP All-purpose flour 1 (15 oz) can Mushroom broth 1-1/2 lbs (24 oz or 3 cups) Frozen French-cut green beans, defrosted 1 Cup Fresh sliced mushrooms ½ Cup Frozen pearl onions, thawed 2 Medium leeks, cleaned & thinly sliced (white part & some of the green) 1. Preheat oven to 350 F. In a small saucepan, heat 2 TBSP of canola oil over medium heat. Sprinkle in the flour and stir constantly to form a paste. 2. Once a paste forms, slowly pour in the mushroom broth while whisking constantly to prevent lumps. Continue cooking until broth is thick. 3. Meanwhile, layer green beans, mushrooms, and pearl onions in a casserole dish. 4. Pour the thickened sauce over the green beans, mushrooms, and pearl onions, and bake for 25 minutes. 5. While casserole is baking, place leeks in small saucepan and add just enough canola oil to cover. Place the saucepan over low heat and allow leeks to slowly crisp. Cook until the leeks have stopped making noise. Remove from oil and drain on paper towels. 6. Remove casserole from the oven, stir it, and top with the crispy leeks. Return it to the oven and bake for an additional 5 minutes. Serve warm. 6
Soft Whole Wheat Dinner Rolls Oven Preheat: 400 Cook Time: 20 mins. Servings: 24 1 1/2 cups warm (about 120 F) low-fat milk 1/4 cup sugar 1/4 cup unsalted butter, melted 1/4 cup canola oil 3 large eggs, divided 1 package quick-rising yeast, (about 2 1/4 teaspoons) 3 cups whole-wheat flour 2 cups cake flour, divided, plus more for dusting 1 1/4 teaspoons salt 2 tablespoons wheat germ 1. Whisk milk, sugar, butter, oil and 2 eggs in a large bowl. Whisk yeast, whole-wheat flour, 1 1/2 cups cake flour and salt in a medium bowl. Gradually stir the dry ingredients into the wet ingredients using a wooden spoon. Sprinkle 1/2 cup cake flour on a work surface. 2. Turn out the dough onto it and knead until all the flour is incorporated, 1 to 2 minutes. Coat a large bowl with cooking spray. Transfer the dough to the bowl, coat the top with cooking spray and cover with plastic wrap. Let rise at room temperature (about 70 F) until doubled in volume, 1 1/4-2 hours. 3. Coat a 9-by-13-inch metal baking pan with cooking spray. Turn the dough out onto a lightly floured surface; pat into a rough 7-by-10-inch rectangle. Cut lengthwise into 4 equal strips using a bench knife or butter knife. Then cut each strip crosswise into 6 equal portions. (Each portion will weigh 1 1/4-1 1/2 ounces.) 4. Working with one portion of dough at a time, gather and pinch the edges together, shaping the dough into a rough ball. The spot where the edges come together is the bottom of the ball. Place each ball, bottom down, on a clean work surface. With a slightly cupped hand, move the ball around in a circular motion, keeping the bottom in place while tucking the loose edges into it and stretching the surface of the dough tight. Arrange the rolls in the prepared pan. Cover with plastic wrap. *Make Ahead Tip: Prepare through Step 4 and refrigerate overnight. Remove from the refrigerator and let rise until almost doubled in size, about 3 1/2 hours. Continue to Step 6. 5. Let the rolls rise at room temperature until almost doubled in size, about 1 1/4 hours. 6. Preheat oven to 400 F. Whisk the remaining egg in a small bowl, and brush the tops of the rolls with it (you'll have some left over); sprinkle with wheat germ. Bake the rolls until light brown on top, about 20 minutes. 7
Roasted Brussels Sprouts w/apples Oven Preheat: 375 F Cook Time: 25 mins. Servings: 2 1/2 cup diced apple 8 ounces Brussels sprouts, trimmed and quartered 2 tablespoons apple cider 2 teaspoons olive oil 1 teaspoon minced fresh thyme 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper 1. Preheat oven to 375 F. 2. Combine apple and Brussels sprouts in an 11 x 7 inch baking dish. Add apple cider, olive oil, minced fresh thyme, salt, and freshly ground black pepper; toss well. 3. Bake for 25 minutes or until sprouts are tender. 8
Roasted New Potatoes Oven Preheat: 450 F Cook Time: 20-25 mins. Servings: 8 24 small round red potatoes (about 2 1/3 pounds) Olive oil-flavored cooking spray 1/4 cup Italian-seasoned breadcrumbs 1/4 cup grated fresh Parmesan cheese 3/4 teaspoon paprika 1. Place potatoes in a Dutch oven; add water to cover. Bring to a boil; reduce heat, and cook, uncovered, 15 minutes or until tender; drain and cool slightly. 2. Preheat oven to 450. 3. Quarter potatoes; coat with cooking spray. Combine breadcrumbs, cheese, and paprika; sprinkle over potatoes, tossing to coat well. Arrange in a single layer on a baking sheet coated with cooking spray. Bake at 450 for 20 to 25 minutes or until coating is crispy 9
Appendix: Recipe Nutrition Facts CORN PUDDING Serving Size: 1/10 th of recipe 80 Calories, 1.6 g FAT (0.4 g Sat FAT, 0.3 g Polyunsat., 0.6 g Monounsat.), 50.4 mg Cholesterol, 232 mg Sodium, 147 mg Potassium, 12.6 g Carbs., 0.4 g Fiber, 5 g Protein *Nutrition Bonus: 5% Vitamin A, 4% Vitamin B12, 12% Calcium, 10.3% Vitamin D, 3% Folate, 3% Iron, 3% Magnesium, 3.4% Zinc PAGE 1 BAKED PUMPKIN Serving Size: 1/10 th of recipe 72 Calories, 1.1 g FAT (0.4 g Sat FAT, 0.2 g Polyunsat., 0.4 g Monounsat.), 34 mg Cholesterol, 44 mg Sodium, 199 mg Potassium, 14 Carbs., 1.5 g Fiber, 4.2 g Protein *Nutrition Bonus: 146% Vitamin A, 2.4% Vitamin B12, 6.9% Vitamin D, 10.5% Calcium, 5.4% Folate, 6.3% Iron, 5% Magnesium, 3.1% Zinc. PAGE 3 PUMPKIN BREAD PUDDING W/BROWN SUGAR YOGURT SAUCE Serving Size: 1/15 th of recipe 210 Calories, 2 g FAT (1 g Sat FAT), 10 mg Cholesterol, 250 mg Sodium, 43 g Carbs., 3 g Fiber, 8g Protein *Nutrition Bonus: 70% Vitamin A, 20% Calcium, 6% Iron, 2% Vitamin C PAGE 2 BAKED MAC & CHEESE Serving Size: 1/4 th of recipe 576 calories; 22 g fat ( 11 g sat, 2 g mono ); 69 mg cholesterol; 63 g carbohydrates; 37 g protein; 9 g fiber; 917 mg sodium; 403 mg potassium *Nutrition Bonus: 290% Vitamin A, 70% Calcium, 37% Folate, 15% Iron PAGE 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. 10
CREAMY, LIGHT MAC & CHEESE Serving Size: 1-1/3 cup (1/8 th recipe) 390 Calories, 11 g FAT (6 g Sat FAT, 0.4 g Polyunsat., 2.1 g Monounsat.), 31 mg Cholesterol, 589 mg Sodium, 3.2 g Fiber, 54 g Carbs., 19.1 g Protein. Nutrition Bonus: 403 mg Calcium, 2.4 mg Iron PAGE 5 SOFT WHOLE WHEAT DINNER ROLLS Serving Size: 1 roll 154 Calories, 5 g FAT (2 Sat FAT, 2 g Monounsat.), 25 mg Cholesterol, 137 mg Sodium, 83 mg Potassium, 23 Carbs., 2 g Fiber, 4 g Protein *Nutrition Bonus: 19 % Selenium PAGE 7 HEALTHY GREEN BEAN CASSEROLE Serving Size: 1/8 th of recipe 86 Calories, 4 g FAT (0 g Sat FAT, 1 g Polyunsat., 2 g Monounsat.), 0 mg Cholesterol, 7mg Sodium, 228 mg Potassium, 11 Carbs., 3 g Fiber, 2 g Protein *Nutrition Bonus: 26 mg Magnesium, 49 mg Calcium, 29 mcg Folate, 41 mcg Vitamin A, 14 mg Vitamin C PAGE 6 ROASTED BRUSSELS SPROUTS W/ APPLES Serving Size: ¾ cup (1/2 of recipe) 109 Calories, 5 g FAT (0.7 g Sat FAT, 0.7 g Polyunsat., 3.3 g Monounsat.), 0 mg Cholesterol, 321 mg Sodium, 16 g Carbs., 5 g Fiber, 4 g Protein *Nutrition Bonus: 47 mg Calcium, 1.6 mg Iron PAGE 8 ROASTED NEW POTATOES Serving Size: 1/8 of recipe (12 potato quarters) 117 Calories, 1.3 g FAT (0.7 g Sat Fat), 2 mg Cholesterol, 91 mg Sodium, 23 Carbs., 2.4 g Fiber, 4.3 g Protein. PAGE 9 *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. 11
12