FAIRBANKS — One of the most popular resolutions at the start of the year is the eat better/get in shape pledge. How’s that working out for you in week two of 2014?
If you’re determined to cut a few calories and watch your intake of less-than-healthy foods, that’s what this week’s recipes are all about — simple ways to put flavor into your diet without lots of added fat or calories. With a few simple adjustments, you can lower your caloric intake or boost your heart-healthy food consumption. And yes, you can do it without sacrificing taste. There are many options out there that allow you to eat healthy without having to go bland.
In between hitting the gym or going on that cross-country ski, these lighter recipes may be just what you need to make sure that resolution to eat better sticks. Here’s to a healthier you this year.
Light Alfredo Sauce
2 cups nonfat cottage cheese
3 tablespoons grated Parmesan cheese
2 tablespoons butter-flavored granules
1/2 cup evaporated skimmed milk
1/2 teaspoon chicken-flavored bouillon granules
1/2 teaspoon dried basil
1/4 teaspoon ground black pepper
Dash of ground red pepper
Combine all ingredients in the container of an electric blender. Process until smooth, stopping once to scrape down the sides.
Pour into a small saucepan. Cook sauce over low heat, stirring constantly, until thoroughly heated.
Yields 23/4 cups. Serve over your favorite pasta.
Per each 31/2-ounce serving: 86 calories, 0.8 grams fat, 6 milligrams cholesterol, 495 milligrams sodium, 6.8 grams carbohydrates, 0 grams fiber, 13.1 grams protein.
Spinach with Roasted Red Pepper
1 pound loose spinach or 10 ounces packaged spinach
1 whole roasted red pepper
1/2 teaspoon grainy mustard
1 teaspoon rice vinegar
1 teaspoon olive oil
Wash the spinach and remove the tough stems. Steam the spinach in the water clinging to its leaves.
To roast the red pepper, preheat the oven to 450°F. Place the pepper on a cookie sheet and roast in the oven, turning every 15 minutes until done (about 30 minutes). Once done, place the pepper in a covered bowl or brown paper bag. As the steam from the peppers condenses, the skin becomes easier to peel off. Once the pepper has cooled, carefully peel off the blackened skin and discard. You can do this with your fingers or a sharp paring knife. Pull or cut off the top of the pepper and squeeze gently to remove the seeds. Cut the pepper in julienne strips.
In a serving bowl, whisk together the mustard, vinegar and oil.
Drain the spinach well and mix with the red pepper and dressing.
Yields 2 servings
Per serving: 77 calories, 3 grams fat, 0 milligrams cholesterol, 130 milligrams sodium, 6 grams protein, 10 grams carbohydrates.
Barbados Black Bean Cakes
Try these grilled over an open flame for a robust flavor and an even lower fat content.
Two 15-ounce cans black beans, rinsed and drained
1/4 cup chopped fresh cilantro
1/4 cup finely chopped red onion
1 egg white, slightly beaten
1 teaspoon ground cumin
1 teaspoon minced garlic
1/2 teaspoon allspice
1/8 teaspoon cayenne pepper
1/3 cup whole wheat bred crumbs
1 tablespoon olive oil
nonstick cooking spray
salsa of your choice
Place the beans in a large bowl and coarsely mash them until they stick together. Add the cilantro, onion, egg white, cumin, garlic, allspice and cayenne pepper. Mix until well blended.
Divide the mixture into eight equal parts and shape into 1/2-inch thick patties. Coat the patties with bread crumbs. Spray both sides of the patties with nonstick cooking spray. The cakes may be frozen at this point.
Heat the oil in a skillet over medium-high heat. Add the bean cakes and dry until golden brown on both sides, turning once, about eight minutes total. Serve with warm salsa.
Per serving: 149 calories, 2 grams fat, trace of cholesterol, 99 milligrams sodium.
Mixed Fruit Clafouti
Clafouti is a fruit and custard-like dessert of French origin. This version uses egg substitute instead of whole eggs and skim milk for whole milk.
Nonstick cooking spray
1 cup skim milk
3/4 cup all purpose flour
1/2 cup frozen egg product, thawed
1/4 cup sugar
2 tablespoons cooking oil
1 teaspoon vanilla
1/2 teaspoon almond extract
2 medium plums, pitted and sliced
2 medium peeled peaches or nectarines, pitted and sliced
1 cup sweet cherries, halved and pitted
1 tablespoon powdered sugar
Spray a 9-inch pie plate or six 5-inch quiche dishes or six 10-ounce custard cups with nonstick cooking spray. Set aside.
In a small mixing bowl, combine the skim milk, flour, egg product, sugar, cooking oil, vanilla and almond extract. Using an electric mixer on low speed or a rotary beater, beat until smooth. Arrange plums, peaches or nectarines, and cherries in your prepared pie plate or dishes. Pour batter over the fruit.
Bake in a 375°F oven for 25 to 30 minutes or until puffy and lightly browned. Sift powdered sugar over the top. Serve warm.
Yields 6 servings.
Per serving: 210 calories, 6 grams fat, 1 milligram cholesterol, 48 milligrams sodium, 36 grams carbohydrates, 2 grams fiber, 5 grams protein.
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