Posted in Salads, Vegetables

Broccoli-Bacon Salad


Broccoli Bacon salad

Serves 8

Prep time: 10minutes

Refrigeration time: 3 hours or overnight

Estimated Values per Serving

Calories: 111                        Fat:  4 grams                         Points: 2

Ingredients:

6 cups small broccoli florets – coarsely chopped

½ cup raisins – coarsely chopped

4 slices turkey bacon – cooked and crumbled

3 scallions – sliced

2/3 cup low calorie mayonnaise

¼ cup honey

Directions:

  1. In a serving bowl, combine broccoli, raisins, bacon and scallions.
  2. In a small mixing bowl, whisk together mayonnaise and honey.
  3. Add mayonnaise mixture to broccoli mixture and toss together. 
  4. Refrigerate for 3 hours or overnight and serve cold.
Posted in Salads, Side Dishes

Corn Salad with Cilantro-Lime Dressing


Corn Salad with Cilantro-Lime Dressing

Serves 6

Prep time: 10 minutes

Refrigeration time: overnight

Estimated Values per Serving

Calories: 80                           Fat: 1 gram                            Points: 1

Ingredients:

3 ears cooked corn

1 tablespoon minced red onion

2 tablespoons minced fresh cilantro

1 tablespoon sugar

2 tablespoons lime juice

1/3 cup low calorie mayonnaise

1 teaspoon Chipotle pepper sauce

½ teaspoon salt

Directions:

  1. Remove corn kernels form corn, place in a bowl and discard the ears.
  2. Add onion to the corn and set aside.
  3. In a small mixing bowl, whisk together cilantro, sugar, lime juice, mayonnaise, pepper sauce and salt. 
  4. Fold dressing mixture with corn and onions and refrigerate overnight.
  5. Serve cold.
Posted in Dessert, Fruits

Blueberry -Lemon Parfaits


Blueberry-Lemon Parfaits

Blueberry-Lemon Parfait

Serves 6

Prep time: 15 minutes

Cook time: 10 minutes

Refrigeration time: at least 1 hour

Estimated Values per Serving

Calories: 250                        Fat: 1 gram                            Points: 4

Blueberry Sauce Ingredients:

2 tablespoons cornstarch

1 cup water

3 cups blueberries (fresh or frozen)

½ cup granulated sugar

Directions:

  1. Combine cornstarch, flour and water and stir until combined.
  2. In large saucepot, combine blueberries, cornstarch mixture, and sugar substitute and heat on medium low, stirring often. 
  3. Cook mixture until it comes to a boil and becomes thickened, stirring constantly.   
  4. Set aside and cool to room temperature (at least 1 hour).

Lemon Filling Ingredients:

2 tablespoons lemon juice

1/3 cup sugar

1 tablespoon cornstarch

1 teaspoon lemon peel

2 tablespoons egg substitute

  1. Combine all ingredients and whisk in a small saucepot until well combined.
  2. Cook on medium low heat, whisking constantly, until mixture becomes thickened.
  3. Refrigerate for at least 1 hour.

Assembly Ingredients:

1 recipe blueberry sauce

1 recipe lemon filling

10 vanilla flavored low fat cookies – crushed

6 4-ounce dessert cups

Whipped cream (optional)

Directions:

  1. Spoon a little of the crumbled cookies in the bottom of each dessert cup.  Spoon blueberry sauce then top with lemon filling.
  2. Refrigerate for at least 1 hour and serve cold.
  3. Top with whipped cream (if desired).
Posted in Grilling, Main Courses, Pork, Rub

A summer tropical idea…


Caribbean Jerk Pork

With the hot weather, it’s easy to bring a taste of the tropics home.  Here is a recipe that reminds me of being in a Caribbean vacation:

Caribbean “Jerk” spiced Grilled Pork Loin

Serves 6

Prep time: 10 minutes

Grill time: 15 minutes

Estimated Values per Serving:

Calories: 150                                       Fat: 3 grams                                        Points: 3

Ingredients:

6 (5-ounce each) boneless flat iron pork loin steaks

1 tablespoon paprika

1 teaspoon salt

½ teaspoon allspice

¼ teaspoon nutmeg

½ teaspoon cinnamon

1/8 teaspoon cayenne pepper

1/8 teaspoon ground cloves

Directions:

  1. Wash and pat dry the pork loin steaks.  Combine all spices and rub steaks on both sides with seasoning.
  2. Cover and refrigerate overnight.
  3. Heat grill on high and add pork.  Grill 7 – 10 minutes on each side until cooked to medium (165o internal temperature).
  4. Remove steaks from grill, cover for 10 minutes and serve.

NOTE: If you cannot find flat iron pork steaks, you can cut a whole pork loin into 6 5-ounce steaks.

Posted in Bake, Dessert

A taste from someplace tropical…


Pina Colada Cake

This moist delicious cake is inspired by anyplace tropical.  The little bit of shredded coconut combined with the pineapple juice makes the flavor in this cake pop!  So if you’re craving a little bit of the tropics, this is worth checking out.

Enjoy the spirit of paradise even if it’s in your backyard.

 Pina Colada Cake

Serves 12

Oven 325o

Prep time: 10 minutes

Bake time: 50 – 55 minutes

Estimated Values per Serving:

Calories: 220                        Fat: 5 grams                          Points: 5

Ingredients:

¼ cup shredded coconut

½ cup reduced calorie butter spread

1 ½ cup sugar

1 ¾ cups flour

1/8 teaspoon salt

1 teaspoon baking powder

½ cup egg substitute

6 ounce can pineapple juice

1 teaspoon coconut extract

1 tablespoon dark rum

Directions:

  1. Heat oven on high broil.  Place coconut on a baking sheet and toast for 2 minutes until browned.  Remove coconut from the oven and reduce oven heat to 325o
  2. Grease a 9”X9” baking pan with cooking spray.
  3. In a mixing bowl, combine butter spread and sugar and cream together on high speed.  Add flour, salt and baking powder and beat on medium until well combined. 
  4. Add egg substitute, pineapple juice, coconut extract and rum and beat on high until mixed.  Fold in toasted coconut.
  5. Pour batter into oven and bake 50 to 55 minutes until lightly browned.
  6. Allow to cool to room temperature and serve.
Posted in Casserole, Side Dishes, Vegetables

Getting Back…


It’s been a while but we are finally home from traveling and have completed our holiday entertaining.  When we returned home from our travels, we saw that the green beans in our garden had overgrown.  To make them tender, I stewed the green beans in tomatoes.  Otherwise, they are too chewy.  Here is the recipe:

Italian Style Green Beans

Serves 6

Prep time: 5 minutes

Cook time 45 minutes

Preheat oven 325o

Estimated Values per serving:

Calories: 70                           Fat: trace                                Points: 1

Ingredients:

2 pounds green beans – ends removed

2 cloves garlic – minced

1 onion – chopped

¼ cup white wine

1 can diced tomatoes

1 teaspoon dried oregano

1 teaspoon dried basil

Directions:

  1. Cut green beans into 1-inch pieces and set aside in a bowl.
  2. Heat a skillet on medium heat and spray with cooking spray.  Add onions and sauté for about 5 minutes until slightly browned and softened.  Add garlic and sauté an additional minute.  Transfer onions and garlic into a Dutch oven.  Stir in white wine, tomatoes, green beans, oregano and basil.
  3. Bake for 45 minutes until green beans are tender.
  4. Serve hot.