Justbec
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Registered: 06-2006
Location: Paradise Lost
Posts: 1610
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Healthy Thanksgiving 'Sides' :)
Mashed Potatoes with Arugula
(makes 2 servings)
8 ounces (240 g) baby white potatoes, scrubbed
1 large clove garlic, cut into quarters
about 1/3 cup (80 ml) skim milk, heated
1 2/3 ounce (12 g) package fresh arugula, rinsed and drained on paper towels
1 teaspoon (5 ml) soft reduced-fat margarine
freshly ground pepper to taste
If potatoes are 1 inch (2.5 cm) in diameter, leave whole. If larger, quarter or cut in half. Drop potatoes into a pot of boiling water. Add garlic and cook over medium heat until potatoes are tender, about 10 minutes. Drain and return potatoes and garlic to the pan. Cover and keep warm.
Heat skim milk in the microwave oven until hot and steaming.
Begin mashing potatoes with a potato masher or electric mixer. Slowly add the hot milk until the mixture is smooth and fluffy. Stir in arugula and margarine, mixing until arugula is evenly distributed. Arrange potatoes on the serving plate. Serve hot.
Per serving: 118 calories (8% calories from fat), 5 g protein, 1 g total fat (0.1 g saturated fat), 23 g carbohydrates, 2 g dietary fiber, 1 mg cholesterol, 51 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (bread/starch)
Green Beans with Almonds
(makes 8 servings)
3 pounds (1.4 kg) fresh green beans, stem ends removed
1/2 teaspoon (2.5 ml) butter-flavored buds or butter-flavored cooking spray
1/8 teaspoon (0.6 ml) garlic powder
1 1/2 teaspoons (7.5 ml) crushed dried thyme
2 tablespoons (30 ml) slivered almonds, toasted
Cook beans in a large pot of boiling water to cover. Reduce heat and simmer until crisp tender, 3 to 4 minutes. Drain.
Toss with butter-flavored buds, garlic powder, and thyme. Serve hot, garnished with toasted almonds.
Per serving: 64 calories (13% calories from fat), 4 g protein, 1 g total fat (0.1 g saturated fat), 13 g carbohydrate, 6 g dietary fiber, 0 cholesterol, 12 md sodium
Exchanges: 2 1/2 vegetable
tip: to toast the almonds, spread them in a single layer on a baking sheet and toast in a 350°F (180° C) oven until fragrant and brown, 3 to 5 minutes. Shake the pan once or twice so that they toast evenly. Check after 3 minutes. Once they begin to color, they will brown very quickly. Do not allow them to burn.
Pumpkin Pie
(makes 12 servings)
1 16-ounce (480 g) can solid-packed pumpkin or 2 cups (480 g) cooked pumpkin
1/3 cup (8 g) spoonable brown sugar substitute
2 1/2 tablespoons (30 g) granulated sugar
1/2 cup (120 ml) liquid egg substitute
1 teaspoon (5 ml) ground cinnamon
1/2 teaspoon (2.5 ml) ground ginger
1/4 teaspoon (1.25 ml) ground nutmeg
12 ounces (358 ml) evaporated skim milk
1 9-inch (23 cm) unbaked pastry shell, prechilled as directed (see recipe below)
baked pastry leaves, if desired (see recipe below)
Preheat oven to 425°F (220°C).
In a large bowl, whisk together pumpkin puree, brown sugar substitute, granulated sugar, egg substitute, cinnamon, ginger, and nutmeg. Gradually add evaporated skim milk, whisking thoroughly.
Pour pumpkin mixture into pie shell. Bake for 15 minutes. Reduce oven heat to 350°F (180°C) and continue to bake for another 40 to 50 minutes, until a knife inserted in the center comes out clean.
Let cool before serving. Garnish with baked pastry leaves, if desired.
Per serving: 145 calories (32% calories from fat), 6 g protein, 5 g total fat (0.5 g saturated fat), 20 g carbohydrate, 2 g dietary fiber, 1 mg cholesterol, 85 mg sodium
Exchanges: 1 carbohydrate (1 bread/starch), 1 fat
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Think he might be alien or something....WHO does not love pumpkin pie??)
