Here is a delicious dessert that is light and elegant--perfect when something sweet sounds yummy but you don't want anything too heavy. You do have to dedicate up to 15 minutes to stirring, but it's very easy to make and worth the stirring!
Any berries can be substituted for the raspberries.
2 cups fresh raspberries (about 1 pint)
2 tbls sugar
2 tsp cornstarch
1 egg, lightly beaten
1 cup skim milk
2 tbls low-fat sour cream
1/2 tsp vanilla
4 tsp brown sugar
Gently rinse raspberries. Drain & set on paper towels in refrigerator to dry while preparing custard.
Combine sugar and cornstarch in small saucepan; stir well. Add egg; stir well. Gradually stir in milk until smooth. Cook over medium heat 12-15 minutes, or until thickened, stirring constantly. Remove from heat; let cool 5 minutes. Add sour cream and vanilla; blend well.
Preheat broiler with top oven rack about 4" from broiler. Divide raspberries equally among 4 (6-ounce) ovenproof ramekins or custard cups. Spoon custard evenly over raspberries, allowing some berries to peak through custard. Place ramekins on baking sheet. Sprinkle 1 tsp brown sugar atop custard in each ramekin. Broil 2 minutes or until sugar melts.
Serve immediately.
Serves 4
Cal: 122
Protein: 4.4g
Fat: 2.6g
Carbs: 21g
Chol: 54g
Calcium: 105g
Monday, November 15, 2010
Sunday, November 14, 2010
GARLIC KALE
This is a very different and tasty side dish. The recipe is from the American Heart Association's Quick & Easy Meals cookbook. Kale is rich in antioxidants, is a known anti-inflammatory, and contributes to a reduction in unhealthy cholesterol.
It's a snap to prepare. I sprinkled a bit of Parmesan on top, and I think that it would be great with a bit of pine nuts as well.
I did not have any dry bread crumbs, so I toasted a piece of bread and chopped it very fine, and it was great. Also, I could not find any packaged kale, so I just bought a large fresh bunch (look for a bunch with dark green leaves with no yellowing). I rinsed and dried it & then coarsely chopped the entire bunch. (Cut out the tough stalks and discard them, or save them for soups.) It was enough to fill a large skillet.
Note: I recommend gathering, pre-measuring, and chopping all of the ingredients before you begin cooking.
2 tsp olive oil
1 cup chopped onion
6 cloves garlic, minced
1/2 cup plain dry bread crumbs
8 oz packaged chopped fresh kale (about 5 cups)
1/2 cup fat-free, low-sodium chicken broth
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the pan. Cook the onion for 3 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 30 seconds, stirring frequently.
Stir in the bread crumbs. Cook for 2 to 3 minutes, or until lightly brown, stirring frequently. Transfer this mixture to a small bowl.
In the same skillet, stir together the kale and chicken broth. Reduce heat to medium and cook, covered, for 6 minutes, or until the liquid is absorbed and the kale is tender and wilted, stirring occasionally. Add additional broth if necessary.
Stir the bread crumb mixture into the kale. Serve immediately.
Serves 6 (1/2 cup serving)
Cal: 81
Fat: 2.5g
Chol: 0 mg
Sodium: 89mg
Carbs: 13g
Fiber: 2g
Sugars: 2g
Protein: 3g
It's a snap to prepare. I sprinkled a bit of Parmesan on top, and I think that it would be great with a bit of pine nuts as well.
I did not have any dry bread crumbs, so I toasted a piece of bread and chopped it very fine, and it was great. Also, I could not find any packaged kale, so I just bought a large fresh bunch (look for a bunch with dark green leaves with no yellowing). I rinsed and dried it & then coarsely chopped the entire bunch. (Cut out the tough stalks and discard them, or save them for soups.) It was enough to fill a large skillet.
Note: I recommend gathering, pre-measuring, and chopping all of the ingredients before you begin cooking.
2 tsp olive oil
1 cup chopped onion
6 cloves garlic, minced
1/2 cup plain dry bread crumbs
8 oz packaged chopped fresh kale (about 5 cups)
1/2 cup fat-free, low-sodium chicken broth
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the pan. Cook the onion for 3 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 30 seconds, stirring frequently.
Stir in the bread crumbs. Cook for 2 to 3 minutes, or until lightly brown, stirring frequently. Transfer this mixture to a small bowl.
In the same skillet, stir together the kale and chicken broth. Reduce heat to medium and cook, covered, for 6 minutes, or until the liquid is absorbed and the kale is tender and wilted, stirring occasionally. Add additional broth if necessary.
Stir the bread crumb mixture into the kale. Serve immediately.
Serves 6 (1/2 cup serving)
Cal: 81
Fat: 2.5g
Chol: 0 mg
Sodium: 89mg
Carbs: 13g
Fiber: 2g
Sugars: 2g
Protein: 3g
Friday, November 12, 2010
TURKEY CUTLETS WITH APPLES AND CRANBERRIES
This is a very pretty dish that is great for company, yet simple enough for any day. It can also be assembled ahead of time & then popped in the oven when ready to bake. It would be a great holiday dish, especially if you are looking for something other than a big Thanksgiving turkey.
4 turkey breast cutlets (about 11/2 lbs)
1 large apple
1/2 cup fresh cranberries
1/2 orange
1/4 cup water
1 tsp ground cinnamon
1/4 tsp nutmeg
1 tbls brown sugar
salt and pepper to taste
Pour cranberries into small saucepan; discard any mushy berries. Peel and core apple. Chop into 1/2" dice, and add to cranberries. Add water, cinnamon, nutmeg & sugar. Zest orange into saucepan. Remove and discard remaining orange peel, and chop orange segments into small pieces. Add orange & any juice to the saucepan, and stir gently. Cook over medium heat until apples are tender but still somewhat crisp, about 5-10 minutes. Remove from heat & cool mixture. (To speed this process, pour mixture into a different container, and place in freezer for 5-10 minutes.)
Meanwhile, slice a "pocket" in each turkey breast: Lay the breasts flat, and make a horizontal cut along the long side of the breasts. Slice all the way to (but not through) the two remaining sides (breasts are somewhat triangular-shaped).
Coat a small to medium-size baking dish (one the breasts will just fit into without a great deal of extra space) with a bit of olive oil. Place turkey breasts in a single layer in baking dish. Using about 1/2 of the apple-cranberry mixture, spoon some into the pocket of each breast. Do not over-fill. Secure open side of breasts with toothpicks. Sprinkle breasts with salt and pepper as desired, pressing gently onto to surface of turkey. Pour remaining apple-cranberry mixture and accumulated juices over the tops of the breasts. (At this point, you can cover & refrigerate the dish until ready to bake.)
Bake, uncovered, in preheated 350˚ oven for 30-45 minutes (on the longer end if dish has been refrigerated), until turkey is tender & cooked through. A meat thermometer should register 165˚ when the turkey is done. Spoon pan drippings over turkey a couple of times during baking. Carefully remove toothpicks & serve.
Serves 4
Cal: 231
Fat: 3g
Sat Fat: .6g
Chol: 73g
Carbs: 21.3g
Fiber: 3.5g
Sugar: 16.3g
Protein: 29.5g
4 turkey breast cutlets (about 11/2 lbs)
1 large apple
1/2 cup fresh cranberries
1/2 orange
1/4 cup water
1 tsp ground cinnamon
1/4 tsp nutmeg
1 tbls brown sugar
salt and pepper to taste
Pour cranberries into small saucepan; discard any mushy berries. Peel and core apple. Chop into 1/2" dice, and add to cranberries. Add water, cinnamon, nutmeg & sugar. Zest orange into saucepan. Remove and discard remaining orange peel, and chop orange segments into small pieces. Add orange & any juice to the saucepan, and stir gently. Cook over medium heat until apples are tender but still somewhat crisp, about 5-10 minutes. Remove from heat & cool mixture. (To speed this process, pour mixture into a different container, and place in freezer for 5-10 minutes.)
Meanwhile, slice a "pocket" in each turkey breast: Lay the breasts flat, and make a horizontal cut along the long side of the breasts. Slice all the way to (but not through) the two remaining sides (breasts are somewhat triangular-shaped).
Coat a small to medium-size baking dish (one the breasts will just fit into without a great deal of extra space) with a bit of olive oil. Place turkey breasts in a single layer in baking dish. Using about 1/2 of the apple-cranberry mixture, spoon some into the pocket of each breast. Do not over-fill. Secure open side of breasts with toothpicks. Sprinkle breasts with salt and pepper as desired, pressing gently onto to surface of turkey. Pour remaining apple-cranberry mixture and accumulated juices over the tops of the breasts. (At this point, you can cover & refrigerate the dish until ready to bake.)
Bake, uncovered, in preheated 350˚ oven for 30-45 minutes (on the longer end if dish has been refrigerated), until turkey is tender & cooked through. A meat thermometer should register 165˚ when the turkey is done. Spoon pan drippings over turkey a couple of times during baking. Carefully remove toothpicks & serve.
Serves 4
Cal: 231
Fat: 3g
Sat Fat: .6g
Chol: 73g
Carbs: 21.3g
Fiber: 3.5g
Sugar: 16.3g
Protein: 29.5g
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