Makes 6 servings.
1 cup chopped zucchini
1 large tomato, chopped (1 cup)
1 medium onion, chopped (1 cup)
1/3 cup grated parmesan cheese
1/2 cup Bisquick (reduced fat) baking mix
1 cup fat-free (skim) milk
1/2 cup fat-free cholesterol-free egg product (or 2 eggs)
Salt & Pepper to taste
1. Heat oven to 400 degrees. Spray 9" pie plate with fat-free cooking spray. Layer zucchini, tomato, onion and cheese in pie plate.
2. Stir remaining ingredients until blended. Pour over vegetables & cheese.
3. Bake approx 35 minutes or until knife inserted in centre comes out clean.
Cool 1/2 hour before serving.
Showing posts with label sides. Show all posts
Showing posts with label sides. Show all posts
Saturday, February 26, 2011
Cauliflower Fritters
Calories: 108.9 • Fat: 6.6 g • Protein: 3.8 g • Carb: 9.4 g • Fiber: 2.1 g
4 cups steamed cauliflower (roughly chopped)
2 cloves garlic, crushed
1 cup whole wheat flour
2 eggs
1/2 cup Pecorino Romano
1/4 cup parsley, finely chopped
1/4 cup hot water
salt and pepper
1/4 cup olive oil
In a large bowl, combine cauliflower, flour, garlic, eggs, grated cheese, parsley, salt and pepper. Add water so that batter becomes slightly more dense than pancake batter.
On medium-low heat, add 1 tbsp of oil in a 10 inch skillet coating bottom of the pan. Use a 1/4 cup measuring cup to form fritters. You can fit 4 fritters at a time. Cook until golden brown, turn and cook another few minutes. Add a little more oil to the pan, and repeat with the remaining batter.
Rice with Spinach
Calories: 172.6 • Fat: 2.9 g • Carb: 32.3 g • Fiber: 1.8 g • Protein: 4.1 g
1 cup long grain rice
1 chicken or vegetable bullion
2 cups water
2 tsp butter
10 oz frozen spinach, thawed
2 cloves garlic
2 tsp olive oil
salt
fresh grated cheese (optional)
In a small heavy pot, melt butter. Add rice and saute about 1 minute. Add water and bullion and bring to a boil. When all liquid evaporates, reduce flame to low and cover. Cook about 15 minutes. Shut flame off and keep covered another 5 minutes to let the steam finish cooking the rice.
Meanwhile, in a saute pan, heat olive oil. Add garlic and saute until golden. Add spinach and salt, mixing well for about 4 minutes.
Toss rice with spinach and top with good grating cheese like Pecorino Romano.
Makes 4-1/2 cups.
Creamy Cauliflower Purée
Calories: 60.7 • Fat: 2.4 g • Protein: 3.7 g • Carb: 8.6 g • Fiber: 4.2 g
1 medium head cauliflower, cut up into florets
4 cloves crushed garlic
1/3 cup 1% buttermilk
salt and pepper to taste
1 tbsp light butter
Steam or boil cauliflower and garlic until soft. Drain, add buttermilk, light butter, salt, pepper and purée with a hand blender. If you don't own a hand blender, you should consider getting one. It is one of my most used gadgets in my kitchen, you'll wonder how you ever lived without it. A regular blender would work fine as well.
Baked Seasoned Fries with Skinny Garlic Aioli
Calories: 198 • Fat: 5.3 g • Protein: 3.5 g • Carb: 36.1 g • Fiber: 4.0 g Sodium: 22.1 mg
2 medium potatoes, russet or yukon gold, washed and dried
2 tsp olive oil
1 tbsp herbs de provence (or use a combo of dried rosemary, thyme, marjoram)
1/4 tsp oregano
1 tsp smoked paprika
1/4 tsp chili powder
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp fresh cracked pepper
fresh lime zest
Skinny Garlic Aioli
Servings: 2 • Serving Size: 2 tbsp • Old Points: 2 pts • Points+: 2 pts
Calories: 59.8 • Fat: 4.9 g • Protein: 1.4 g • Carb: 2.3 g • Fiber: 0 g • Sodium: 125.1 mg
2 tbsp light mayonnaise
2 tbsp fat free greek yogurt
1 clove garlic, crushed
Preheat oven to 400°. Line baking sheet with foil for easy clean-up. Lightly coat with cooking spray.
Cut each potato lengthwise into 1/4 inch slices; cut each slice into 1/4 inch fries.
In a large bowl, combine cut potatoes and oil; toss well. Add rosemary, thyme, garlic and seasoning. Toss to coat.
Place in a single layer on a lightly greased baking sheet. Bake uncovered for about 25 minutes or until tender crisp, turning once half way through. Remove from oven serve with garlic aioli.
Baked Chipotle Sweet Potato Fries
Calories: 108 • Fat: 4.7g • Protein: 1.1 g • Carb: 15.8 g • Fiber: 2.0 g
1 sweet potato, (about 5" long) peeled and cut into 1/4" fries
2 tsp olive oil
sea salt
ground chipotle chile
garlic powder
Preheat oven to 425°.
In a medium bowl, toss sweet potatoes with olive oil, salt, garlic powder and chipotle chile powder.
Garlic Cheddar Biscuits
Calories: 97.3 • Fat: 3.9 g • Protein: 3.7 g • Carb: 13.0 g • Fiber: 0.0 g
2 tbsp butter, melted
2 cloves garlic, minced
2 tbsp fresh chopped parsley
2 cups Heart Smart Bisquick
3.5 oz shredded sharp Cheddar cheese (Cabot 50% reduced fat)
2/3 cup fat free milk
Preheat oven to 400°. Line a cookie sheet with parchment paper.
Melt butter in a small frying pan, add half the garlic and saute on low heat about 1 minute. Remove from heat and add parsley.
In a large bowl, combine biscuit mix, cheddar cheese, and remaining garlic. Stir in milk and mix (do not over mix). Drop batter by heaping tablespoonfuls (1.5 oz each) onto prepared cookie sheet.
Bake for 10 minutes. Brush or drizzle biscuits with melted butter. Bake for 5 more minutes, or until lightly browned on the bottom.
Baked Zucchini Sticks
Calories: 121.9 • Fat: 2.4 • Carbs: 21.0 g • Fiber: 6.0 • Protein: 6.7 g
3 medium zucchini sliced into 3" x 1/2" sticks
1 large egg white
1/3 cup seasoned whole wheat bread crumbs
2 tbsp grated Pecorino Romano cheese
cooking spray
1/4 tsp garlic powder
salt
fresh pepper
Preheat oven to 425°.
In a small bowl, beat egg whites and season with salt and pepper. In a ziplock bag, place breadcrumbs, garlic powder and cheese and shake well. Spray cookie sheet with cooking spray and set aside.
Dip zucchini sticks into eggs then into bread crumb and cheese mixture, a few at a time and shake to coat. Place the breaded zucchini in a single layer and spray more cooking spray on top. Bake at 425° for about 20-25 minutes, or until golden brown. Serve with 1/2 cup marinara sauce for dipping.
Apple and Carrot Salad
Servings: 8
Preparation Time: 15 min
Cooking Time: 0 min
Level of Difficulty: Easy
This fruity spin on slaw is delicious. Buy the season's best apples and, for convenience, a bag of precut, thickly shredded carrots.
Ingredients
2 large Apple(s), fresh, 1 red and 1 green, cored, thinly sliced, cut into matchsticks
1½ Tbsp Juice, lemon, fresh, or less to taste
3 cup(s) Carrots, uncooked, cut into matchsticks (many stores sell these precut)
¼ cup(s) Chives, chopped
1 Tbsp Oil, olive
1 tsp Sugar, white
½ tsp Salt, table
¼ tsp Pepper, black, or more to taste
2 oz Cheese, feta, French-variety suggested, crumbled
Instructions
Place apples in a large bowl and toss with lemon juice. Add carrots, chives, oil, sugar, salt, pepper and cheese; toss to mix thoroughly. Yields about 3/4 cup per serving.
Crispy Onion Rings
PointsPlus™ Value: 4
Servings: 4
Preparation Time: 10 min
Cooking Time: 12 min
Level of Difficulty: Easy
These super-crispy, baked onion rings are a dead ringer (pun intended) for the deep-fried variety. A touch of cayenne adds nice heat.
Ingredients
3 spray(s) Cooking spray
1 cup(s) Corn flakes crumbs
1 large Egg whites
⅓ cup(s) Milk, low-fat or light (1/2% or 1%)
¼ cup(s) Flour, white
¾ tsp Onion powder
½ tsp Salt, table, or to taste
⅛ tsp Cayenne pepper, or to taste
1 large Onion(s), uncooked, yellow, sliced into 1/4-inch-thick rounds, separated into rings
Instructions
1. Preheat oven to 450°F. Coat a large, rimmed baking sheet with cooking spray.
2. Spread cornflake crumbs on a large plate. In a shallow bowl or pie plate, whisk together egg white, milk, flour, onion powder, salt and cayenne pepper until blended.
3. In batches, dip onion rings in egg mixture (letting excess drip off) and then dredge in cornflake crumbs, turning to coat both sides; place in a single layer on prepared pan.
4. Coat onion rings with cooking spray and bake, turning once, until onion rings are golden brown, about 12 minutes; sprinkle with additional salt and pepper before serving, if desired. Yields about 8 onion rings per serving.
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