Thanksgiving Pumpkin Pie-Lets
November 2020
One of my favorite things about Thanksgiving are the delicious pies. This is a great recipe from the American Diabetes Association (https://www.diabetesfoodhub.org/recipes/thanksgiving-perfect-pumpkin-pie-lets.html). At only 13 g carbohydrate per serving it will almost everyone can enjoy this sweet treat. Check out diabetesfoodhub.org for more like it.
Ingredients:
· 30 mini fillo shells·
· 6 egg whites
· ¾ cup pumpkin puree
· 1 tbsp maple syrup
· 1 tbsp artificial sweetener (ex: Truvia)
· 1 tbsp brown sugar
· 1 ½ tbsp. whole grain oat flour
· 1 ½ tsp vanilla extract
· 1 ¼ tsp pumpkin pie spice
· ¾ tsp ground cinnamon
· ¼ plus 1/8 tsp baking powder
· 1 tsp salt
· 2/3 cup light whipped topping
Directions:
1. Preheat the oven to 350 degrees F. Line a small baking sheet with nonstick foil. Place the fillo shells side by side on the baking sheet so they don't touch.
2. In a small mixing bowl, using a sturdy whisk, mix the egg whites, pumpkin, maple syrup, sweetener, brown sugar, and flour together until well combined. Still using the whisk, stir in the vanilla, pumpkin pie spice, cinnamon, baking powder, and salt and continue mixing until well combined. Divide the filling among the fillo shells, about 1 tablespoon in each.
3. Bake the pie-lets for 10-15 minutes, or until a toothpick inserted in the center comes out sticky (it should be runny, but won't be dry). Allow them to cool to room temperature. Just before serving, top each pie-let with 1 teaspoon whipped topping. Enjoy immediately.
Nutrition facts:
Serving size: 3 pie-lets
Calories: 100 calories; Protein: 3 g; Carbohydrate: 13 g; Sugar:5 g; Sodium: 140 mg
Ingredients:
· 30 mini fillo shells·
· 6 egg whites
· ¾ cup pumpkin puree
· 1 tbsp maple syrup
· 1 tbsp artificial sweetener (ex: Truvia)
· 1 tbsp brown sugar
· 1 ½ tbsp. whole grain oat flour
· 1 ½ tsp vanilla extract
· 1 ¼ tsp pumpkin pie spice
· ¾ tsp ground cinnamon
· ¼ plus 1/8 tsp baking powder
· 1 tsp salt
· 2/3 cup light whipped topping
Directions:
1. Preheat the oven to 350 degrees F. Line a small baking sheet with nonstick foil. Place the fillo shells side by side on the baking sheet so they don't touch.
2. In a small mixing bowl, using a sturdy whisk, mix the egg whites, pumpkin, maple syrup, sweetener, brown sugar, and flour together until well combined. Still using the whisk, stir in the vanilla, pumpkin pie spice, cinnamon, baking powder, and salt and continue mixing until well combined. Divide the filling among the fillo shells, about 1 tablespoon in each.
3. Bake the pie-lets for 10-15 minutes, or until a toothpick inserted in the center comes out sticky (it should be runny, but won't be dry). Allow them to cool to room temperature. Just before serving, top each pie-let with 1 teaspoon whipped topping. Enjoy immediately.
Nutrition facts:
Serving size: 3 pie-lets
Calories: 100 calories; Protein: 3 g; Carbohydrate: 13 g; Sugar:5 g; Sodium: 140 mg
Vegan Mushroom Gravy
November 2020
Prep Time: 25 mins
Yield: 8 - 1/4 c servings
Nutrition Profile:
Low Carbohydrate, Dairy-Free, Egg Free, Vegetarian, Vegan, Nut-Free, Soy-Free
Ingredients
Directions
Nutrition Facts:
Serving Size: 1/4 Cup
Per Serving:
109 calories; protein 1.4g 3% DV; carbohydrates 3.6g 1% DV; dietary fiber 0.6g 2% DV; sugars 1g; fat 5.4g 8% DV; saturated fat 0.8g 4% DV; vitamin a iu 5.3IU; vitamin c 1.2mg 2% DV; folate 10.9mcg 3% DV; calcium 3.5mg; iron 0.3mg 2% DV; magnesium 4.7mg 2% DV; potassium 127.5mg 4% DV; sodium 171.1mg 7% DV; thiamin 0.1mg 5% DV.
Courtsey of Eating Well
Yield: 8 - 1/4 c servings
Nutrition Profile:
Low Carbohydrate, Dairy-Free, Egg Free, Vegetarian, Vegan, Nut-Free, Soy-Free
Ingredients
- 3 tablespoons extra-virgin olive oil
- 4 cups sliced mixed mushrooms, such as button, cremini, oyster and/or shiitake caps (8 ounces)
- ¼ teaspoon ground pepper
- ⅛ teaspoon salt
- 1 large shallot, finely chopped
- ¼ cup dry sherry
- 2 tablespoons all-purpose flour
- 2 cups mushroom broth
- 1 teaspoon chopped fresh thyme
Directions
- Step 1: Heat oil in a large skillet over medium-high heat. Add mushrooms, pepper and salt; cook, without stirring, until the mushrooms are golden brown on one side, about 3 minutes. Stir and continue cooking until they've released most of their liquid, 2 to 3 minutes more. Add shallot and cook, stirring, until fragrant, about 1 minute. Reduce heat to medium. Add sherry and cook, stirring, until evaporated, about 1 minute. Sprinkle flour over the mushrooms and stir to coat. Add broth and bring to a boil, stirring. Cook, stirring, until thickened and reduced slightly, 5 to 7 minutes. Stir in thyme.
Nutrition Facts:
Serving Size: 1/4 Cup
Per Serving:
109 calories; protein 1.4g 3% DV; carbohydrates 3.6g 1% DV; dietary fiber 0.6g 2% DV; sugars 1g; fat 5.4g 8% DV; saturated fat 0.8g 4% DV; vitamin a iu 5.3IU; vitamin c 1.2mg 2% DV; folate 10.9mcg 3% DV; calcium 3.5mg; iron 0.3mg 2% DV; magnesium 4.7mg 2% DV; potassium 127.5mg 4% DV; sodium 171.1mg 7% DV; thiamin 0.1mg 5% DV.
Courtsey of Eating Well
Brussels Sprouts with Bacon
October 2020
What's not to love about Bacon? This warm and savory side is the perfect addition to any Thanksgiving meal!
Prep Time: 15 min; Cook: 20 min
Yield: 8 servings
Directions
Courtesy of Food Network
Yield: 8 servings
- 3 pounds medium Brussels sprouts
- 2 tablespoons vegetable oil
- 8 thick slices bacon (about 8 ounces), cut crosswise into 1/2-inch strips
- 2 teaspoons apple cider vinegar
- 1/2 teaspoon kosher salt, plus more as needed
- Freshly ground black pepper
Directions
- Bring a large pot of water to a boil and salt it generously. Trim the bottom end of the Brussels sprouts, leaving the core intact, and pull off the outer dark leaves. Halve through the core. Add the Brussels sprouts and cook, uncovered, until tender, about 6 minutes. Drain and rinse under cold running water. (This can be done a day ahead.)
- Meanwhile, put the oil and bacon in a very large skillet or stewpot, and cook over medium heat, stirring occasionally, until the bacon is crispy. Remove the bacon with a slotted spoon and set aside. Increase the heat to medium-high, add the Brussels sprouts and cook, stirring occasionally, until they brown and the edges get crisp, about 10 minutes. Stir in the vinegar, salt, pepper, and bacon. Serve warm.
Courtesy of Food Network
Blackstrap Molasses Salmon
June 2020
Heart healthy salmon with a tasty new twist.
Ingredients:
Directions: Preheat oven to 375 degrees.
Lay out a large piece of aluminum foil long enough to double up and create an aluminum foil pocket. Lay the salmon filet on ½ of the aluminum foil. Drizzle the molasses and then the soy sauce over the filet. Fold the other half of the aluminum foil over the top of the salmon and roll the edges to create a sealed pocket.
Bake for 20 min or until salmon is just tender. Do not over cook as salmon dries out rather quickly.
Tips:
Leftover salmon makes an excellent topping for a spinach salad the next day.
Make enough to snack on as a heart healthy treat with a few multi grain crackers.
Number of Servings: 4
Serving Size: 4 oz.
Nutrition facts per serving: Calories: 220, Fat: 5g, Saturated fat: 1g, Polyunsaturated fats: 0g, Monounsaturated fats: 4g, Carbohydrates: 8g,Sugar: 8g, Fiber: 0g, Protein: 31g, Sodium: 780mg,
Significant source of EPA and DHA, 4 oz. contains 1518 mg.
Ingredients:
- 1 (16 oz.) salmon filet
- 2 Tbsp. blackstrap molasses
- 2 Tbsp. low sodium soy sauce
Directions: Preheat oven to 375 degrees.
Lay out a large piece of aluminum foil long enough to double up and create an aluminum foil pocket. Lay the salmon filet on ½ of the aluminum foil. Drizzle the molasses and then the soy sauce over the filet. Fold the other half of the aluminum foil over the top of the salmon and roll the edges to create a sealed pocket.
Bake for 20 min or until salmon is just tender. Do not over cook as salmon dries out rather quickly.
Tips:
Leftover salmon makes an excellent topping for a spinach salad the next day.
Make enough to snack on as a heart healthy treat with a few multi grain crackers.
Number of Servings: 4
Serving Size: 4 oz.
Nutrition facts per serving: Calories: 220, Fat: 5g, Saturated fat: 1g, Polyunsaturated fats: 0g, Monounsaturated fats: 4g, Carbohydrates: 8g,Sugar: 8g, Fiber: 0g, Protein: 31g, Sodium: 780mg,
Significant source of EPA and DHA, 4 oz. contains 1518 mg.
A Taste of Baja Fish Tacos
May 2020
Prep: 5 minutes Cook: 6 minutes
Ingredients
1 pound tilapia, raw, cut into strips
2 teaspoons olive or canola oil
1 teaspoon jalapeño pepper, seeded and diced
2 teaspoons salt-free lemon pepper seasoning
1/8 teaspoon salt
1 lime, cut into wedges
8 each 6-inch corn tortillas
1 1/2 cups red cabbage, shredded
8 tablespoons salsa
8 teaspoons reduced fat sour cream
Procedure
Heat large skillet over medium heat. While pan is heating, sprinkle fish with lemon pepper, salt, and the juice from one lime wedge. Add olive oil and swirl around pan to coat. Add fish and jalapeño to pan. Sauté for 2 minutes on one side, turn, and cook another 2-3 minutes. Fish will be white throughout and flake easily when fully cooked. Cover tortillas and heat in microwave until warm (20-30 seconds). Place 2 tortillas on each plate. Layer each tortilla with cabbage, 1 tablespoon of salsa, and 1 teaspoon of sour cream. Evenly divide the fish, and place on top. Squeeze lime over the fish, and fold over tortilla.
Variations
You can use ny kind of white fish with this recipe such as snapper, halibut, and mahi-mahi. Non-fat Greek yogurt can be substituted for the reduced fat sour cream, and Avocado Cream would make a great addition. Serving Tips For added flair, sprinkle cilantro or green onions over the top.
Yield: 4 servings
Serving size: 2 tacos.
Calories: 295, Fat: 9g (3g sat, 4g mono), Cholesterol: 61mg, Sodium: 154mg, Carbohydrate: 27g (4g fiber, 2g sugar), Protein: 27g
Recipe provided by Quest Diagnostics
Ingredients
1 pound tilapia, raw, cut into strips
2 teaspoons olive or canola oil
1 teaspoon jalapeño pepper, seeded and diced
2 teaspoons salt-free lemon pepper seasoning
1/8 teaspoon salt
1 lime, cut into wedges
8 each 6-inch corn tortillas
1 1/2 cups red cabbage, shredded
8 tablespoons salsa
8 teaspoons reduced fat sour cream
Procedure
Heat large skillet over medium heat. While pan is heating, sprinkle fish with lemon pepper, salt, and the juice from one lime wedge. Add olive oil and swirl around pan to coat. Add fish and jalapeño to pan. Sauté for 2 minutes on one side, turn, and cook another 2-3 minutes. Fish will be white throughout and flake easily when fully cooked. Cover tortillas and heat in microwave until warm (20-30 seconds). Place 2 tortillas on each plate. Layer each tortilla with cabbage, 1 tablespoon of salsa, and 1 teaspoon of sour cream. Evenly divide the fish, and place on top. Squeeze lime over the fish, and fold over tortilla.
Variations
You can use ny kind of white fish with this recipe such as snapper, halibut, and mahi-mahi. Non-fat Greek yogurt can be substituted for the reduced fat sour cream, and Avocado Cream would make a great addition. Serving Tips For added flair, sprinkle cilantro or green onions over the top.
Yield: 4 servings
Serving size: 2 tacos.
Calories: 295, Fat: 9g (3g sat, 4g mono), Cholesterol: 61mg, Sodium: 154mg, Carbohydrate: 27g (4g fiber, 2g sugar), Protein: 27g
Recipe provided by Quest Diagnostics
Texas Confetti (Cowboy Caviar)
April 2020
This months recipe is brought to you by Ben Tillisch who is a Sodexo dietetic intern. Click below for his video demonstration.
https://drive.google.com/file/d/1N-dwG2G8TX0wceH6Ve358MPFdwRi7M6P/view
1 (15oz) can Diced Tomatoes (or 4-5 Fresh Tomatoes, seeded and diced)
1 (15oz) can Black Beans (no salt added)
1 (15oz) can White Beans (no salt added)
1 (15oz) can Sweet Corn
1 Diced Red Onion
½ Diced Green Bell Pepper
½ Diced Red Bell Pepper
½ cup Chopped Cilantro
½ cup Olive Oil
2 Tbs Honey
¼ cup White Wine Vinegar (or Apple Cider Vinegar)
1 tsp Chili Powder
**Best if made ahead of time and eaten the next day
https://drive.google.com/file/d/1N-dwG2G8TX0wceH6Ve358MPFdwRi7M6P/view
1 (15oz) can Diced Tomatoes (or 4-5 Fresh Tomatoes, seeded and diced)
1 (15oz) can Black Beans (no salt added)
1 (15oz) can White Beans (no salt added)
1 (15oz) can Sweet Corn
1 Diced Red Onion
½ Diced Green Bell Pepper
½ Diced Red Bell Pepper
½ cup Chopped Cilantro
½ cup Olive Oil
2 Tbs Honey
¼ cup White Wine Vinegar (or Apple Cider Vinegar)
1 tsp Chili Powder
- In a large bowl, combine tomatoes, black beans, white beans, sweet corn, red onion, green bell pepper, red bell pepper, and cilantro. Set aside.
- In a small bowl, mix olive oil, honey, vinegar, and chili powder with a spoon or whisk.
- Combine liquid mixture with the rest of the ingredients in the large bowl and stir until evenly incorporated.
- Add salt to taste.
**Best if made ahead of time and eaten the next day
Photo used under Creative Commons from wuestenigel
