2009 Featured Healthy Recipes
December – Chocolate Tart with Hazelnut Shortbread Crust
Ingredients:
Crust
- 1 cup whole-wheat pastry flour
- 1/4 cup all-purpose flour
- 1/2 cup hazelnuts
- 1/4 cup sugar
- 1/2 teaspoon salt
- 4 tablespoons cold unsalted butter, cut into small pieces
- 2 tablespoons hazelnut oil, or canola oil
- 1 tablespoon ice water
Filling
- 1 1/2 teaspoons unflavored gelatin
- 1 tablespoon water
- 3/4 cup low-fat milk
- 2 large egg yolks
- 2 1/2 tablespoons plus 1/4 cup sugar, divided
- 1 tablespoon all-purpose flour
- 2 ounces unsweetened chocolate, finely chopped
- 1 tablespoon coffee liqueur, such as Kahlua (optional)
- 4 dried egg whites (see Ingredient Note), reconstituted according to package directions (equivalent to 2 egg whites)
- 1/8 teaspoon cream of tartar
Directions:
1. Preheat oven to 400.2. To prepare crust: Coat a 9-inch tart pan with cooking spray. Combine whole-wheat pastry flour, 1/4 cup all-purpose flour, hazelnuts, 1/4 cup sugar and salt in a food processor; process until the nuts are finely ground. Add butter one piece at a time, pulsing once or twice after each addition, until incorporated. Add oil and ice water and pulse just until incorporated. Turn the dough out into the prepared pan (it will be crumbly), spread evenly and press firmly into the bottom and all the way up the sides to form a crust.
3. Bake the crust until set and the edges are beginning to brown, about 15 minutes. Let cool on a wire rack.
4. To prepare filling: Sprinkle gelatin over water in a small bowl; let stand, stirring once or twice, while you prepare the rest of the filling.
5. Heat milk in a medium saucepan over medium heat until steaming (but not boiling); remove from the heat to cool slightly.
6. Whisk egg yolks, 2 1/2 tablespoons sugar and 1 tablespoon flour in a medium bowl until combined. Gradually whisk in 1/2 cup of the hot milk. Whisk the egg yolk mixture into the pan with the remaining hot milk. Return to the heat and cook, stirring constantly, until the mixture thickens enough to coat the back of a spoon (do not boil), about 1 minute. Remove from the heat; whisk in chocolate until completely melted. Whisk in the softened gelatin and coffee liqueur (if using) until smooth.
7. Beat reconstituted egg whites and cream of tartar in a large bowl with an electric mixer on low speed until frothy. Increase speed to high and beat until soft peaks form. Gradually add the remaining 1/4 cup sugar and beat until stiff peaks form, 3 to 5 minutes. Gently fold the chocolate custard into the egg whites until blended. Spoon the filling into the crust; smooth the top with the back of a spoon and chill, uncovered, until set, about 1 hour.
- Make Ahead Tip: Loosely cover and refrigerate the tart for up to 1 day. | Equipment: 9-inch tart pan (with or without removable bottom).
- Ingredient Note: Dried egg whites are pasteurized—a wise choice when making uncooked fillings. You'll find them in the baking or natural-foods section of most supermarkets. Reconstitute according to package directions.
Number of Servings: 10 cupcakes
Nutrition Facts per Serving:
- Calories: 268
- Carbohydrates: 29 g
- Fat: 16 g
- Saturated Fat: 6 g
- Fiber: 3 g
- Protein: 6 g
- Sodium: 141 mg
Source: www.eatingwell.com
November – Apple Cupcakes with Cinnamon-Marshmallow Frosting
Ingredients:
Cupcakes
- 1 1/2 cups shredded peeled apples
- 1/2 cup diced dried apples
- 3 tablespoons packed light brown sugar, plus 3/4 cup, divided
- 1 teaspoon ground cinnamon, divided
- 1/3 cup canola oil
- 2 large eggs
- 1 teaspoon vanilla extract
- 3/4 cup whole-wheat pastry flour
- 3/4 cup cake flour
- 3/4 teaspoon baking soda
- 1/4 teaspoon salt
- 1/2 cup nonfat buttermilk
Frosting
- 1 cup light brown sugar
- 1/4 cup water
- 4 teaspoons dried egg whites (see Note), reconstituted according to package directions (equivalent to 2 egg whites)
- 1/4 teaspoon cream of tartar
- Pinch of salt
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon, plus more for garnish
Directions:
1. To prepare cupcakes: Preheat oven to 350°F. Line 12 (1/2-cup) muffin cups with cupcake liners or coat with cooking spray.2. Combine shredded and dried apples in a bowl with 3 tablespoons brown sugar and 1/4 teaspoon cinnamon. Set aside. Beat oil and the remaining 3/4 cup brown sugar in a large mixing bowl with an electric mixer on medium speed until well combined. Beat in eggs one at a time until combined. Add vanilla, increase speed to high and beat for 1 minute.
3. Whisk whole-wheat flour, cake flour, baking soda, salt and the remaining 3/4 teaspoon cinnamon in a medium bowl.
4. With the mixer on low speed, alternately add the dry ingredients and buttermilk to the batter, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Stir in the reserved apple mixture until just combined. Divide the batter among the prepared muffin cups. (The cups will be full.)
5. Bake the cupcakes until a toothpick inserted into the center of a cake comes out clean, 20 to 22 minutes. Let cool on a wire rack for at least 1 hour before frosting.
6. To prepare frosting: Bring 2 inches of water to a simmer in the bottom of a double boiler (see Tip). Combine 1 cup brown sugar and 1/4 cup water in the top of the double boiler. Heat over the simmering water, stirring, until the sugar has dissolved, 2 to 3 minutes. Add reconstituted egg whites, cream of tartar and pinch of salt. Beat with an electric mixer on high speed until the mixture is glossy and thick, 5 to 7 minutes. Remove the top pan from the heat and continue beating for 1 minute more to cool. Add vanilla and 1/2 teaspoon cinnamon and beat on low just to combine. Spread or pipe the frosting onto the cooled cupcakes and sprinkle cinnamon on top, if desired.
Tips/Notes:
- Make Ahead Tip: Store unfrosted cupcakes airtight at room temperature for up to 1 day.
- Ingredient Note: Dried egg whites are pasteurized so this product is a wise choice in dishes that call for an uncooked meringue.
Number of Servings: 12 cupcakes
Nutrition Facts per Serving:
- Calories: 267
- Carbohydrates: 48 g
- Fat: 7 g
- Saturated Fat: 1 g
- Fiber: 2 g
- Protein: 4 g
- Sodium: 188 mg
Source: www.eatingwell.com
October – Almond Cherry Bites
Ingredients:
- 1/3 cup whole almonds
- 1/3 cup sugar
- 2/3 cup coarsely chopped dried cherries
- 2/3 cup all-purpose flour
- 2 tablespoons canola oil
- 1 large egg white
- 1/4 teaspoon vanilla extract
- 1/4 teaspoon almond extract
- 2 tablespoons chocolate chips or finely chopped dark and/or white chocolate, for decoration (optional)
Directions:
1. Preheat oven to 350°F.2. Grind almonds and sugar in a food processor to desired texture: a coarser texture will give you small almond pieces in the cookie; a fine grind will give great almond flavor without any crunch from the almonds. (Be careful to not overgrind: you will get almond paste.) Transfer the mixture to a large bowl. Add cherries and flour; mix to combine.
3. Add oil, egg white and vanilla and almond extracts; mix with a wooden spoon until well incorporated.
4. Shape the dough into walnut-size balls with your hands or a small cookie scoop (about 1 rounded tablespoon each) and place 1 1/2 inches apart on a large, ungreased baking sheet.
5. Bake until the bottoms are golden (the top will stay white), 10 to 12 minutes. Transfer to a wire rack to cool completely.
6. Melt chocolate (see Tip) and drizzle or pipe onto each cooled cookie, if desired. Let stand until the chocolate sets.
Tips/Notes:
- Make Ahead Tip: Store in an airtight container for up to 3 days or freeze without the chocolate drizzle (Step 6) for up to 3 months. Defrost at room temperature before drizzling with chocolate.
- Tip: To melt chocolate, place chocolate in a bowl and microwave on Medium for 45 seconds. Stir; continue microwaving on Medium in 20-second intervals until almost melted, stirring after each interval. Continue stirring until completely melted. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.
- Tip: To decorate cookies with melted chocolate, use a pastry bag fitted with a fine writing tip to pipe the melted chocolate or dip tines of a fork in chocolate and drizzle. You can improvise a pastry bag with a small plastic bag. Add melted chocolate to the bag, cut a tiny hole in one corner and squeeze the chocolate out.
Number of Servings: 15 cookies
Nutrition Facts per Serving:
- Calories: 101
- Carbohydrates: 15 g
- Fat: 4 g
- Saturated Fat: 1 g
- Fiber: 1 g
- Protein: 2 g
- Sodium: 4 mg
Source: www.eatingwell.com
September – Pear, Prosciutto & Hazelnut Stuffing
Ingredients:
- 3 teaspoons extra-virgin olive oil, divided
- 4 ounces prosciutto, thinly sliced, cut into ribbons
- 2 cups onion, chopped
- 2 cups diced fennel bulb
- 1/4 cup minced shallot
- 2 teaspoons minced fresh sage
- 2 teaspoons minced fresh thyme
- 1 teaspoon minced fresh rosemary
- 8 cups stale baguette, preferably multi-grain (not sourdough), cut into 1/2-inch cubes
- 2 Bosc pears, ripe but firm, chopped
- 1/3 cup chopped flat-leaf parsley
- 1/3 cup chopped hazelnuts, toasted
- 1 14-ounce can reduced-sodium chicken broth
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
Directions:
1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add prosciutto; cook, stirring, until crispy, about 5 minutes. Drain on a paper towel.
3. Wipe out the pan and heat the remaining 2 teaspoons oil over medium-high heat. Add onion, fennel and shallot and cook, stirring, until softened and beginning to brown, 6 to 8 minutes. Add sage, thyme and rosemary and cook, stirring, for 1 minute more. Transfer everything to a large bowl and gently stir in bread, pears, parsley, hazelnuts and the prosciutto. Add broth; toss to combine. Season with salt and pepper. Spoon the stuffing into the prepared baking dish; cover with foil.
4. Bake for 40 minutes; remove the foil and bake until the top is beginning to crisp, 25 to 30 minutes more.
Tips/Notes:
- Make Ahead Tip: Prepare through Step 3 and refrigerate for up to 1 day.
- Note: If you don't have stale bread ready to use, spread the baguette cubes on a baking sheet and toast at 250°F until crisped and dry, about 15 minutes.
- Tip: To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Number of Servings: 12 - 2/3 cup each
Nutrition Facts per Serving:
- Calories: 176
- Carbohydrates: 29 g
- Fat: 5 g
- Fiber: 6 g
- Protein: 9 g
- Saturated Fat: 1 g
- Sodium: 489 mg
Source: www.eatingwell.com
August – Turkey Burgers
Ingredients:
- 1 tablespoon fat free mayonnaise
- 1 tablespoon barbecue sauce
- 1/4 pound lean ground turkey
- salt to taste
- freshly ground black pepper
- 2 tablespoons fresh, diced tomatoes
- 1 large leaf of green leaf lettuce
- 1 whole grain sandwich bun
Directions:
1. In a small bowl, stir the mayonnaise and barbeque sauce together.2. Preheat the grill to medium-high.
3. Shape the turkey into a pattie, about 1/2-inch thick. Season with salt and pepper and refrigerate until ready to cook.
4. Grill the burger on both sides until cooked through, about 6 minutes per side.
5. Toast the roll on the grill.
6. Top the burger with the mayonnaise sauce, lettuce and diced tomatoes and serve on the toasted roll.
Number of Servings: 1
Nutrition Facts per Serving:
- Calories: 262
- Carbohydrates: 25 g
- Fat: 4 g
- Fiber: 2 g
- Protein: 32 g
- Saturated Fat: 1 g
- Sodium: 495 mg
Source: www.Foodfit.com
July – Grilled Eggplant Sandwich
Ingredients for the eggplant:
- 1 teaspoon olive oil
- 1/4 clove garlic, finely chopped
- 1/2 teaspoon chopped, fresh basil
- salt to taste
- freshly ground black pepper
- 1/2 small eggplant
Ingredients for the sandwich:
- 2 tablespoons cream cheese, low-fat whipped, or goat cheese
- 1 piece of focaccia or other good quality bread, sliced in half, lengthwise
- 1/4 cup spinach, washed and dried
- 1 slice of tomato
Directions for the eggplant:
1. Preheat the grill.2. Mix the olive oil, garlic, salt, pepper and 1/2 of the basil together. Slice the eggplants lengthwise into 1/2" slices. Brush the slices on both sides with the olive oil mixture.
3. Grill the eggplant slices until they become soft in the center, about 2 to 3 minutes on each side.
Directions for the sandwiches:
2. Spread the halves of bread with the cheese mixture, then top with the spinach or arugula, a slice of tomato and a few slices of eggplant. Place the other half of the bread on top.
Number of Servings: 1
Nutrition Facts per Serving:
- Calories: 264
- Carbohydrates: 39 g
- Fat: 10 g
- Fiber: 5 g
- Protein: 7 g
- Saturated Fat: 3 g
- Sodium: 357 mg
Source: www.Foodfit.com
June – Grilled Pizza with Roasted Red Peppers and Feta Cheese
Ingredients:
- 1/2 pound pizza dough
- 1 tablespoon olive oil
- 2 roasted red peppers, sliced
- 4 whole black olives, pitted and sliced
- 4 ounces feta cheese, crumbled
- pinch kosher salt or sea salt
- 2 tablespoons fresh oregano leaves
- freshly ground black pepper
Directions:
2. Roll out the pizza dough with a rolling pin or use your hands to pat the dough into a circle about 12" to 14" across and 1/4"-thick.
3. Lightly drizzle one side of the dough with some of the olive oil and carefully place the dough, oil side down, on the grill. Lightly drizzle the other side of the dough with more of the olive oil (the side facing up).
4. When the dough is golden brown on one side, turn it over using a long spatula.
5. Arrange the roasted red peppers, olives and feta cheese on top of the pizza, sprinkle with salt, pepper and the remaining olive oil, place the cover on the grill and cook until the crust is golden brown and the cheese is melted, about 5 minutes.
6. Using a long spatula or 2 smaller ones, remove the pizza from the grill and sprinkle the oregano leaves over the top. Cut into slices and serve.
Number of Servings: 4
Nutrition Facts per Serving:
- Calories: 361
- Carbohydrates: 51 g
- Fat: 12 g
- Fiber: 2 g
- Protein: 12 g
- Saturated Fat: 5 g
- Sodium: 724 mg
Source: www.Foodfit.com
May – Spring Risotto with Fresh Peas, Shrimp and Prosciutto
Ingredients:
- 2 1/2 ounces (unshelled weight) fresh peas, shelled
- 3/4 cup low-sodium chicken broth
- salt to taste
- freshly ground black pepper
- 1/2 teaspoon olive oil
- 1 tablespoon diced onion
- 1/4 pound medium shrimp, peeled and deveined
- 1/4 clove minced garlic
- 1/4 cup Arborio rice
- 1 tablespoon freshly grated Parmesan cheese
- 1/2 ounce thinly sliced prosciutto, cut into thin strips about 2 inches long
- 1 teaspoon
chopped fresh parsley
Directions:
2. Heat the chicken broth in a small saucepan, season it well with salt and pepper and keep warm over low heat.
3. In another large saucepan, heat the olive oil. Add the onion, season lightly with salt and pepper and cook until it is translucent, about 5 minutes.
4. Turn the heat up to high and add the shrimp and garlic. Cook until the shrimp are just opaque, about 2 minutes. Transfer the shrimp to a plate and set aside.
5. Turn the heat down to low, add the rice to the onions and garlic in the pan and stir to combine. Add about 1/4 cup of the hot broth and stir slowly until the broth is absorbed. Continue to add the broth 1/4 cup at a time, occasionally stirring slowly, letting the rice absorb the broth before adding more.
6. The rice is cooked when it is creamy on the outside and just al dente in the center, about 20 to 25 minutes total. Stir in the shrimp, half of the peas and half of the Parmesan cheese. Season to taste with salt and pepper. If the risotto is too thick, add a little more broth until it becomes creamy.
7. Divide the risotto among warmed serving dishes and top each serving with strips of prosciutto, the remaining peas and Parmesan cheese and garnish with the chopped parsley.
Number of Servings: 1
Nutrition Facts per Serving:
- Calories: 384
- Carbohydrates: 44 g
- Fat: 7 g
- Saturated Fat: 3 g
- Fiber: 3 g
- Protein: 33 g
- Sodium: 723 mg
Source: www.Foodfit.com
April – Chicken Pot Pie
Ingredients:
- 1/2 cup white wine, optional
- 1/2 teaspoon salt
- 2 sprigs fresh thyme, or 1/2 teaspoon dried
- 8 boneless, skinless chicken breasts, about 4 ounces each
- 4 cups low-sodium chicken broth
- 4 carrots, peeled and cut into 1/2-inch pieces
- 2 parsnips or turnips, peeled and cut into 1/2-inch pieces
- 8 small red Bliss potatoes, cut into quarters
- 2 cups green beans, cut into 1-inch lengths
- 1 pound mushrooms, quartered
- 2 tablespoons butter
- 1/2 cup flour
- freshly ground black pepper
- 1 9-inch pie crust or 1/2 sheet of puff pastry
Directions:
2. Remove the chicken from the broth with tongs and set aside. When the chicken is cool enough to handle, cut it into small pieces and place it in a large casserole baking dish.
3. Meanwhile, add the carrots, parsnips and potatoes to the broth and heat over high heat. Simmer until they are just tender, about 10 minutes. Transfer them to the baking dish with a slotted spoon. Add the green beans and mushrooms to the simmering broth and cook until they are just tender, about 3 minutes and then transfer them with the slotted spoon to the baking dish.
4. Strain the broth and reserve it in a bowl. Melt the butter in the now empty saucepan over medium heat. Add the flour and stir for 3 or 4 minutes. Whisk in the reserved broth, slowly at first and then more quickly. Bring the sauce mixture to a boil and cook until the mixture thickens enough to coat a spoon. Pour the sauce into the baking dish and season well with salt and pepper.
5. Roll out the dough until it is 1/4 of
an inch thick.
(This can be done in advance and stored separately in the
refrigerator for 1 day.)
6. Preheat the oven to 400ºF.
7. Place the dough on top of the baking dish and trim it so that it fits inside the dish. Cut a few slits in the dough to allow the steam to escape. Place the pie in the oven and bake until the crust is golden brown and the sauce is bubbling. Let the pot pie stand for 10 minutes before serving.
Number of Servings: 8
Nutrition Facts per Serving:
- Calories: 530
- Carbohydrates: 62 g
- Fat: 8 g
- Saturated Fat: 5 g
- Fiber: 11 g
- Protein: 34 g
- Sodium: 524 mg
Source: www.Foodfit.com
March – Rigatoni with Beef & Eggplant Ragu
Ingredients:
- 4 cloves garlic, chopped
- 3 cups diced eggplant (about 1/2 medium)
- 1/2 teaspoon fennel seed
- 2 teaspoons extra-virgin olive oil
- 8 ounces whole-wheat rigatoni or penne
- 1/2 pound 92%-lean ground beef
- 2 8-ounce cans no-salt-added tomato sauce
- 1 cup red wine
- 1 tablespoon chopped fresh oregano or 1 teaspoon dried
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 2 teaspoons pine nuts, toasted
- 1/2 cup
crumbled feta (optional)
Directions:
1. Bring a large pot of water to a boil. Cook pasta according to package directions.
2. Meanwhile, cook beef, garlic and fennel seeds in a large nonstick skillet over medium heat, until the beef is browned, about 3 minutes. Add eggplant and oil; cook, stirring occasionally, until the eggplant browns, about 5 minutes. Add tomato sauce and wine; cook, stirring occasionally, until the sauce thickens, about 10 minutes. Stir in oregano, salt and pepper.
3. Drain the pasta; serve topped with the sauce and sprinkled with pine nuts and feta, if using.Number of Servings: 4
Nutrition Facts per Serving:
- Calories: 394
- Carbohydrates: 56 g
- Fat: 7 g
- Fiber: 11 g
- Protein: 22 g
- Sodium: 345 mg
Source: www.EatingWell.com
January/February – Superbowl (or other watch party snacks)Click here for Superbowl/watch party snacks.
To see recipes listed in 2008, click here.
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