Diets in Review: Recipes

Sausage Pizza Stuffed Peppers

Diets in Review — Sun, 29 Jan 2012 03:59:14 +0000

Yield:

Serves 6

Ingredients

6 medium bell peppers (red, yellow, orange, green or a combination)
2 cups whole grain bread cubes (preferably Italian bread)
3 links (10 oz.) Italian turkey sausage, casings removed
1 medium onion, chopped
1 ¾ cups Pizza Sauce (see DIR recipe)
¾ cup reduced-fat 4 cheese Italian cheese blend
Dried oregano (optional)

Instructions

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Sausage Pizza Stuffed Peppers

Diets in Review — Sun, 29 Jan 2012 03:58:06 +0000

Yield:

Serves 6

Ingredients

6 medium bell peppers (red, yellow, orange, green or a combination)
2 cups whole grain bread cubes (preferably Italian bread)
3 links (10 oz.) Italian turkey sausage, casings removed
1 medium onion, chopped
1 ¾ cups Pizza Sauce (see DIR recipe)
¾ cup reduced-fat 4 cheese Italian cheese blend
Dried oregano (optional)

Instructions

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Horseradish, Bacon and Onion Dip

Diets in Review — Tue, 17 Jan 2012 18:40:43 +0000

Yield:

10 servings

Ingredients

Of course bacon makes everything better, but since this dip uses lower fat turkey bacon as well as reduced-fat versions of sour cream and mayo it’s a not-so-guilty pleasure to indulge in. - Terry

4 slices turkey bacon
1 cup chopped onion
1 ¼ cups reduced-fat sour cream
¼ cup reduced-fat mayonnaise
3 Tbsp. horseradish
1/8 tsp. coarsely ground black pepper
½ cup diced seeded tomato
Serve with: baked potato chips and/or raw vegetables such as celery sticks and baby carrots

Instructions

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BBQ Pork Sliders

Diets in Review — Tue, 17 Jan 2012 18:16:01 +0000

Yield:

12 Sliders; one per serving

Ingredients

Pork tenderloin is a very lean and delicious pork cut. Here it subs for the very fat- laden pork butt frequently used in BBQ pork sandwiches.

Hosting a Super Bowl party? Great news-since all the components of this recipe can be made ahead (the sandwiches themselves just need to be assembled right before serving), you won’t be stuck in the kitchen missing the first half of the game! - Terry

One pork tenderloin (about 1 ¼ lbs.)
½ cup plus 1 Tbsp. barbecue sauce
3 cups bagged Classic Cole Slaw (shredded cabbage and carrots)
3 Tbsp. reduced-fat mayonnaise
2 Tbsp. fat-free milk
1 ½ tsp. cider or white vinegar
½ cup plus 2 Tbsp. sliced scallions
12 dinner rolls or slider buns, split and warmed or toasted if desired

Instructions

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Muffaletta Wrap

Diets in Review — Thu, 12 Jan 2012 18:23:01 +0000

Yield:

Serves 4

Ingredients

This recipe is a much lower fat and carb version of this classic New Orleans sandwich. Enjoy these crowd-pleasing sandwiches for a Mardi Gras or Super Bowl party or take them along for a tailgate party. - Terry

2/3 cup chopped pimiento-stuffed olives or Spanish salad olives
¼ cup diced celery
2 Tbsp. chopped parsley
2 Tbsp. reduced-fat Italian dressing
½ tsp. dried oregano
½ tsp. minced garlic
4 large green leaf lettuce leaves
4 whole-grain flour tortillas or sandwich wraps
12 thin slices hard salami
12 thin slices reduced-fat provolone cheese

Instructions

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Chicken and Shrimp Gumbo

Diets in Review — Sun, 08 Jan 2012 23:43:15 +0000

Yield:

Serves 6

Ingredients

This recipe can easily be doubled and the fact that it tastes even better the next day makes it the perfect make-ahead party dish. Cajun seasoning mixtures vary in heat levels. This was made with McCormick Cajun seasoning and is pleasantly, but not overpoweringly, spicy. - Terry

2 tsp. canola oil
12 oz. boneless, skinless chicken breasts, cut into chunks
1 Tbsp. Cajun seasoning (more or less to taste)
1 ¼ cups chopped onion
1 cup diced green bell pepper or Italian frying pepper (Cubanelle)
½ cup diced celery
4 oz. fully-cooked smoked turkey sausage, diced
1 Tbsp. flour
3 cups reduced-sodium chicken broth
1 can (14 ½ oz.) diced tomatoes in juice
½ cup quick-cooking brown rice
10 oz. box frozen cut okra (about 2 cups)
8 oz. peeled shrimp (31 to 40 per lb. size)

Instructions

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Frozen Hot Chocolate

Diets in Review — Mon, 02 Jan 2012 01:31:59 +0000

Yield:

2 servings, 1 cup each

Ingredients

This frosty treat is an indulgent (but much lower calorie and fat) knock-off of the famous version from Serendipity restaurant in New York City. The original version has 340 calories, ours has 140 calories! - Terry

1 cup low-fat chocolate milk
1 ½ Tbsp. unsweetened cocoa powder
1 ½ Tbsp. sugar
1 cup ice cubes
½ cup canned fat-free dairy whipped topping (like Reddi-wip)
Garnish: marshmallows, cocoa powder

Instructions

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Yellow Split Pea, Turkey Bacon, and Root Vegetable Soup

Diets in Review — Fri, 30 Dec 2011 15:34:26 +0000

Yield:

8, 1.5-cup servings

Ingredients

Note: For a meatless version, just leave out the turkey bacon and use vegetable broth instead of chicken broth. -- Terry

1 Tbsp. unsalted butter
4 slices turkey bacon, cut into strips
2 large carrots, peeled and chopped
2 medium parsnips, peeled and chopped
1 large white turnip, peeled and chopped
1 large stalk celery, chopped
1 large onion, chopped
3 garlic cloves, minced
1 package (16 ounces) yellow or green split peas, rinsed and picked through
5 cups water
4 cups fat-free, reduced-sodium chicken broth
1 tsp. dried thyme
1 1/2 teaspoons salt (or to taste)
1/4 tsp. freshly ground pepper (or to taste)

Instructions

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Hoppin John Burgers

Diets in Review — Mon, 26 Dec 2011 18:19:13 +0000

Yield:

Serves 6

Ingredients

1 Tbsp. olive oil
1 cup chopped onion
2 fresh jalapeno peppers, minced
1 Tbsp. minced garlic
1 can (about 15 oz.) black eyed peas, rinsed and drained
2 Tbsp. barbecue sauce
1 egg white
½ cup cooked brown or white rice
2 slices smoked ham, diced
¼ tsp. salt, or to taste
1/3 cup Panko or regular bread crumbs
4 100-calorie whole grain thin rolls (like Pepperidge Farm Deli Flats) or whole grain light hamburger buns
1 cup torn romaine lettuce
1 small tomato, sliced

Instructions

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Crunchy Roasted Chickpeas

Diets in Review — Thu, 08 Dec 2011 22:15:55 +0000

Yield:

2 cups, 6 servings

Ingredients

Try different spice combinations such as fennel seeds and rosemary or garlic powder and dried Italian seasoning.

2 cans (about 15 oz. each) chick peas, rinsed and drained
1.5 Tbsp. extra-virgin olive oil
2 tsp. cumin seeds
¼ tsp. kosher salt
½ tsp. smoked paprika or chili powder (optional)

Instructions

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Roasted Butternut Squash and Apple Soup

Diets in Review — Thu, 08 Dec 2011 22:06:12 +0000

Yield:

7, 1-cup servings

Ingredients

The combination of butternut squash, apples and thyme is delicious, but to give it a different twist, add 2 tsp. grated ginger along with the shallots and add 1 tsp. curry powder instead of the thyme.

2 containers (20 oz. each) fresh butternut squash chunks, or 3lbs peeled butternut squash cut into chunks
2.5 Tbsp. canola oil, divided
¾ tsp. kosher salt, divided
½ tsp. freshly ground black pepper, divided
1 cup sliced shallots or chopped onion
1 large Macintosh apple, peeled, cored and chopped
4 cups reduced-sodium fat-free chicken broth
½ tsp. dried thyme
1 cup 2 % milk

Instructions

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Pumpkin Pie Custard with Spiced Streusel and Whipped Cream

Diets in Review — Sat, 19 Nov 2011 04:27:51 +0000

Yield:

Serves 10

Ingredients

At the heart of every Thanksgiving meal are some of the healthiest and most wholesome foods. Sweet potatoes, cranberries, green beans, pumpkin, and even the turkey become fodder for a calorie-fest when we smother them in sugar, butter, and even marshmallows. Chef Aida Mollenkamp has taken our favorite traditional recipes and made them over for Biggest Loser, giving us all the seasonal flavors we love without the fat and calories we won't even miss.

Prep Time: 15 to 20 mins

Cook Time: 1 hr to 1 hr 10 mins

Pie

3 cups pumpkin purée
4 egg whites, lightly beaten
1 large egg, lightly bean
1/2 cup agave nectar, honey, or brown rice syrup
1/2 cup lite coconut milk
2 tbsp white whole wheat flour
1 tbsp pure vanilla extract
1 tsp ground cinnamon
1/2 tsp ground cloves
1/2 tsp ground nutmeg
1/2 tsp kosher salt

Streusel

1 cup raw pecans and walnuts
2 tbsp raw hulled pumpkin or sunflower seeds
1 tbsp dry quinoa, sesame, chia, or flaxseeds
1 large egg white, lightly beaten
1/4 tsp cinnamon
1/8 tsp ground ginger
1 tbsp agave nectar

Whipped Cream

(makes 1 cup = 10 servings)

8 ounces firm tofu* (see note)
3 to 4 tbsp agave nectar, honey, or brown rice syrup
2 tsp pure vanilla extract
1/2 tsp lemon juice
Pinch of kosher salt

Instructions

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Whole Grain Stuffing with Apples and Toasted Walnuts

Diets in Review — Sat, 19 Nov 2011 04:14:31 +0000

Yield:

5 1/3 cups. Serves 10-12.

Ingredients

Prep Time: 20 mins

Cook Time: 30 mins

4 tsp olive oil
1/2 medium yellow onion, finely chopped
3 medium celery stalks, finely chopped
3 medium garlic cloves, minced
2 tsp kosher salt, divided
1 tbsp minced fresh thyme leaves
2 small Fuji or Gala apples, halved, cored, and medium dice
2 cups cooked wheatberries, farro, barley or brown rice (1 cup uncooked)*(see note)
1/2 cup low-sodium fat-free vegetable or chicken broth
1/3 cup currants or raisins
1/4 cup roughly chopped fresh Italian parsley
1/4 cup toasted walnuts, roughly chopped

Roasted Squash for Meatless Main Option

5 medium acorn or buttercup squash
2 tsp olive oil
1 tbsp agave nectar
1 tsp kosher salt
1/2 tsp freshly ground black pepper

Instructions

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Mashed White Beans and Cauliflower with Leeks

Diets in Review — Sat, 19 Nov 2011 04:05:43 +0000

Yield:

6.5 cups. 18, 1/3-cup servings.

Ingredients

Prep Time: 5 mins

Cook Time: 15 mins

1 tbsp olive oil
2 medium fresh leeks, ends trimmed
1 tsp kosher salt
8 ounces cauliflower florets
6 cups cooked white beans
1 1/2 cups fat-free low-sodium vegetable broth or chicken broth
3 tbsp finely sliced fresh chives

Instructions

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Roasted Candied Sweet Potatoes Casserole

Diets in Review — Sat, 19 Nov 2011 03:56:35 +0000

Yield:

Serves 10

Ingredients

Prep Time: 15 mins

Cook Time: 20 to 25 mins

3 lbs sweet potatoes, peeled and cut into 1-inch chunks
1/2 tsp kosher salt
1/2 cup fat-free low-sodium vegetable broth
1 tbsp olive oil
Zest and juice of 1 medium orange (or 2 tbsp fresh orange juice)
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/8 tsp ground cloves
1 cup plain lowfat Greek yogurt
2 ounces goat cheese, crumbled

Instructions

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Crispy Onion-Green Bean-Mushroom Casserole

Diets in Review — Sat, 19 Nov 2011 03:47:32 +0000

Yield:

Serves 10

Ingredients

Prep Time: 20 mins

Cook Time: 55 mins

Topping

2 medium yellow onions, quartered and thinly sliced
1/4 cup white whole wheat flour
1 tsp kosher salt
Olive oil, for baking sheet

Filling

2 lbs fresh green beans, rinsed, trimmed and cut into 1-inch pieces
1 tsp kosher salt, divided (optional)
2 tbsp olive oil
1 medium yellow onion, quartered and thinly sliced
1 lb fresh mushrooms, stemmed and sliced 1/4-inch thick
1 tbsp fresh thyme leaves
1 1/2 tsp dry sherry (optional)
1/8 tsp freshly ground nutmeg
2 cups fat-free low-sodium vegetable broth
1/4 cup white whole wheat flour
1 1/2 cups plain lowfat Greek yogurt
2 tbsp Dijon mustard

Instructions

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Orange-Cranberry Relish

Diets in Review — Sat, 19 Nov 2011 03:40:18 +0000

Yield:

2.5 cups. 10, 1/8-cup servings.

Ingredients

Prep Time: 10 mins

Cook Time: 15 mins

12 ounces fresh or frozen cranberries
1 cup orange juice
Zest of 1 orange
4 tbsp honey or agave nectar
1/4 tsp kosher salt
3 medium oranges, peeled and segmented

Instructions

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Roasted Pear Gravy

Diets in Review — Sat, 19 Nov 2011 03:31:44 +0000

Yield:

3 cups. 24, 1/8-cup servings.

Ingredients

Prep Time: 5 mins

Cook Time: 10 mins

2 ripe medium pears, roasted or steamed until fork tender
1 medium yellow onion, roasted or steamed until fork tender
2 medium celery stalks, diced 4oz, about 1 cup small dice
8 medium fresh sage leaves
Leaves of 5 sprigs fresh thyme
1 medium dried bay leaf
2 cups low-sodium fat free chicken broth
2 tbsp white whole wheat flour
1 tsp cider vinegar (optional)
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper

Serve with Herb-Orange Turkey Breast

Instructions

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Herb-Orange Turkey Breast with Roasted Pear Gravy

Diets in Review — Sat, 19 Nov 2011 03:20:36 +0000

Yield:

24-26 4oz servings

Ingredients

Prep Time: 20 mins

Cook Time: 1 hr 30 mins to 1 hr 45 mins

4 tsp kosher salt, divided
2 (3 to 4 pound) bone-in skin-on turkey breast halves (see note)
8 medium garlic cloves, quartered
Zest from 2 oranges
1/4 cup fresh thyme leaves, divided
20 fresh sage leaves, thinly sliced, divided
4 tsp olive oil, divided
1 cup fat free low-sodium chicken or vegetable broth or water
5 medium ripe pears, halved and pitted
2 medium yellow onions, quartered
1/4 cup honey
2 tbsp orange juice

Serve with Roasted Pear Gravy

Instructions

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Spinach Salad with Pears and Pomegranate

Diets in Review — Sat, 19 Nov 2011 03:08:52 +0000

Yield:

Serves 10

Ingredients

Vinaigrette

3 tbsp apple cider vinegar
2 tbsp honey
1 tbsp Dijon mustard
1 tbsp olive oil

Salad

1/2 medium red onion
1 medium ripe pear
1/2 tsp cider vinegar or freshly-squeezed lemon juice
8 cups baby spinach leaves (about 8 oz)
2/3 cup pomegranate arils

Instructions

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