Cheesy Squash Casserole
Yield: 8 (serving size: ¾ cup)
2 lbs yellow squash, sliced
3/4 cup chopped onion
1 tbsp reduced-calorie margarine
2 tbsp all-purpose flour
1 cup fat-free milk
3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese
1/2 cup soft breadcrumbs, toasted
Cooking spray
1/4 tsp pepper
1/2 tsp salt
Cook squash and onion in boiling water 10 -12 min. Drain; set aside. Preheat oven to 350°. Melt
margarine in saucepan. Add flour; cook, stirring constantly, for 1 min. Gradually add milk; cook,
stirring until mixture is thickened. Remove from heat; add cheese, salt, and pepper, stirring until
cheese melts. Add squash mixture; stir well. Spoon squash mixture into a shallow 1 1/2-quart
baking dish coated with cooking spray. Sprinkle squash mixture evenly with breadcrumbs. Bake at
350° for 20 -25 min.
CALORIES 95, FAT 3.4G, SAT FAT 1.4G, PROTEIN 6.2G, CARB 11G, FIBER 2.2G, CHOLESTEROL 8MG, SODIUM 277 MG
Spicy Sautéed Broccoli Rabe with Garlic
Yield: 6 (serving size: 1/2 cup)
2 tbsp extra-virgin olive oil
1 cup thinly sliced red onion
1/4 tsp crushed red pepper
1/2 tsp salt
5 garlic cloves, thinly sliced
1 1/4 lbs broccoli rabe, trimmed, cut into 2-inch pieces
Cook the broccoli rabe in boiling water for 2 minutes; drain and rinse with cold water. Heat olive oil in a
large skillet over medium-high heat. Add onion, red pepper, and garlic to pan; sauté for 3
minutes, stirring occasionally. Add broccoli rabe and 1/2 tsp salt to pan, and cook for 2 min or
until heated, stirring frequently.
CALORIES 79, FAT 4.5G, SAT FAT 0.6G, PROTEIN 3.7G, CARB 7.1G, FIBER 0.4G, CHOLESTEROL OG, SODIUM 226MG
Gila Greenbaum, Dietetic Intern 2013
Roasted Brussels Sprouts and Chestnuts
Yield: 8 (serving size: about 1/2 cup)
4 cups trimmed and quartered Brussels sprouts
1 1/4 cups halved bottled chestnuts
1/2 tsp kosher salt
1/4 tsp coarsely ground black pepper
1 tbsp butter
Dash of ground red pepper
4 tsp olive oil
Preheat oven to 400°. Combine sprouts and chestnuts in a large bowl. Add oil, salt, and peppers;
toss well to coat. Spread in a single layer on a jelly-roll pan. Bake at 400° for 25 min or until
sprouts are tender, stirring after 15 min. Remove from oven. Add butter to sprout mixture,
tossing until butter melts.
CALORIES 124, FAT 4.4G, SAT FAT 1.4G, PROTEIN 3.6G, CARB 19.5G, FIBER 4.4G, CHOLESTEROL 4MG, SODIUM
149MG
Baked Rice with Butternut Squash
Yield: 6 (serving size: about 1 cup)
1 butternut squash
1 cup water
1 tsp olive oil
2 garlic cloves, minced
1/4 cup dry white wine
1/2 tsp salt
Cooking spray
2 cups fat-free, less-sodium chicken broth
1 tbsp chopped fresh or 1 tsp dried rubbed sage
1 cup diced onion
1 cup uncooked short-grain rice
1 tsp chopped fresh or 1/4 tsp dried thyme
1/4 tsp black pepper
1/4 cup (1 oz) grated fresh Parmesan cheese
Preheat oven to 350°. Place squash on a baking sheet. Bake at 350° for 30 min or until tender;
cool. Peel squash; cut in half lengthwise. Discard seeds and membranes; cut into 1/2-inch
cubes. Increase oven temperature to 400°. Bring broth, water, and sage to a simmer in a
medium saucepan (do not boil). Heat oil in a large nonstick skillet over medium-high heat.
Add onion; sauté 6 min. Add garlic; sauté 2 min. Add rice; sauté 1 min. Stir in squash, broth
mixture, wine, chopped thyme, salt, and pepper; cook 5 min, stirring occasionally. Place
rice mixture in a 13 x 9-inch baking dish coated with cooking spray. Bake at 400° for 30 min.
Stir mixture gently. Sprinkle with cheese; bake an additional 5 min or until cheese melts.
Note: Bake, peel, and cube the squash up to two days ahead.
CALORIES 186, FAT 2.2G, SAT FAT 1G, PROTEIN 5.4G, CARB 35.1G, FIBER 2.1G, CHOLESTEROL 4G, SODIUM 244MG
Roast Peppered Cornish Hens
Yield: 6 servings (serving size: 1/2 hen)
3 (1 1/4-lbs) Cornish hens, trimmed and skinned
1/4 cup spicy brown mustard
1 1/2 tsp fresh coarsely ground black pepper
Cooking spray
1/2 tsp salt
1/4 cup currant jelly
Preheat oven to 400°. Remove and discard giblets and necks from hens. Split hens in half
lengthwise. Place hen halves, breast sides up, in a roasting pan coated with cooking spray.
Combine mustard and jelly. Brush mustard mixture over hens; sprinkle evenly with pepper
and salt. Bake at 400° for 30 min or until a thermometer inserted in the meaty part of
thighs registers 165°. Let stand 10 min.
CALORIES 209, FAT 4.9G, SAT FAT 1.1G, PROTEIN 27.5G, CARB 11.3G, FIBER 1.4G, CHOLESTEROL 122MG, SODIUM
29MG
Hot Grand Marnier Soufflés
Yield: 6 servings
Cooking spray
3/4 cup granulated sugar, divided
4 large egg yolks
1/8 tsp salt
3/4 teaspoon vanilla extract
6 large egg whites
1/4 tsp cream of tartar
1 tsp powdered sugar
Preheat oven to 400°; place a heavy baking sheet on middle rack. Coat 6 (8-ounce) ramekins
with cooking spray, and sprinkle each dish with 2 teaspoons granulated sugar, shaking and
turning to coat. Place egg yolks in a large bowl; beat with a mixer at medium-high speed 5
minutes or until thick and pale. Gradually add 1/4 cup granulated sugar; beat 2 minutes.
Beat in liqueur and vanilla. Place egg whites in a large bowl; beat with a mixer at high
speed 1 minute or until foamy using clean, dry beaters. Add the cream of tartar and salt;
beat mixture until soft peaks form. Gradually add 1/4 cup granulated sugar, 1 tablespoon at
a time, beating until stiff peaks form. Gently stir one-fourth of egg white mixture into
liqueur mixture. Gently fold in the remaining egg white mixture; divide evenly among the
prepared ramekins. Place soufflé dishes on baking sheet in oven; bake at 400° for 10
minutes or until tall and golden brown (soufflés will rise 1 1/2 to 2 inches above the dish
rim). Quickly dust soufflés with powdered sugar. Serve immediately.
Note: Using a wide rubber spatula, gently fold egg whites into the batter by making a scooping
motion from the bottom of the bowl to the top. This prevents the egg whites from deflating.
CALORIES 167, FAT 3.4G, SAT FAT 1.1G, PROTEIN 5.4G, CARB 27.2G, FIBER 0G, CHOLESTEROL 142G, SODIUM
109MG