Health Twist

Roasting is a great, low fat way to cook because no fat is added. Other low fat ways to cook are: broiling, boiling, grilling, braising and simmering.


Prep Time: 10 Minutes Start to Finish: 15 Minutes Servings: 4 ('/? cup each)

1 small zucchini, cut lengthwise into fourths, then cut crosswise into '/2-inch slices 1 cup refrigerated fully cooked ready-to-eat shelled edamame or frozen (thawed) shelled edamame

1 medium tomato, coarsely chopped (Vfe cup)

2 teaspoons chopped fresh basil leaves V* teaspoon garlic salt

% teaspoon pepper

1 tablespoon shredded Parmesan cheese

Roasted Butternut Squash Combo choice

Prep Time: 15 Minutes Start to Finish: 45 Minutes Servings: 8 ('/? cup each)

1 medium butternut squash, peeled, seeded and cut into 1-inch chunks (about 4 cups)

1 medium red or green bell pepper, cut into 16 pieces

2 tablespoons olive or canola oil '/2 teaspoon seasoned salt

'/2 teaspoon dried basil leaves % teaspoon garlic powder % teaspoon coarse ground black pepper

Zucchini with Edamame and Tomatoes

1. Heat oven to 425CF. Spray 13x9-inch pan with cooking spray. In large bowl, mix all ingredients until squash and bell pepper are coated. Spread in pan.

2. Roast uncovered 25 to 30 minutes, stirring once, until squash is tender.

High Altitude (3500-6500 ft): No change.

Nutrition Information Per Serving:

1 SERVING: Calories 60 (Calories from Fat 30); Total Fat 3.5g (Saturated Fat Og; Trans Fat Og); Cholesterol Omg; Sodium 90mg; Total Carbohydrate 7g (Dietary Fiber 1g; Sugars 3g); Protein Og % Daily Value: Vitamin A 140%; Vitamin C 30%: Calcium 2%; Iron 2% Exchanges: '.4 Starch, Vi Fat

1. In 2-quart saucepan, heat % cup water to boiling over medium heat. Add zucchini and edamame; simmer 3 to 5 minutes or until vegetables are crisp-tender. Drain well; return to saucepan.

2. Stir in remaining ingredients except cheese. Cook and stir about 1 minute or until heated.

3. Place zucchini mixture in serving dish. Sprinkle with cheese.

High Altitude (3500-6500 ft): No change.

Nutrition Information Per Serving:

1 SERVING: Calories 60 (Calories from Fat 20): Total Fat 2.5g (Saturated Fat 0.5g; Trans Fat Og): Cholesterol Omg; Sodium 95mg; Total Carbohydrate 5g (Dietary Fiber 2g; Sugars 2g): Protein 5g % Daily Value: Vitamin A 6%; Vitamin C 10%; Calcium 6%; Iron 4% Exchanges: 1 Vegetable. 'A Very Lean Meat. V4 Fat


Butternut is the variety of squash shaped like a peanut and is a great source of vitamins A and C.

Strawberry-Banana Yogurt Parfaits, p. 81

Strawberry-Banana Yogurt Parfaits, p. 81

delicious desserts and snacks

Save a couple of carb choices for these super, hard-to-resist desserts and snacks that are actually good for you!

In this chapterĀ»

79 Peach and Blueberry Crisp with Crunchy Nut Topping

80 Creamy Vanilla-Caramel Cheesecake

81 Strawberry-Banana Yogurt Parfaits

82 Pumpkin Smoothies

87 Parmesan-White Bean Dip

88 Three-Cheese and Bacon Spread

89 Chocolate Chex* Marshmallow Clusters

90 Applesauce-Carrot Spice Cake

83 Blueberry-Barley Pudding 91 Chewy Chocolate-Oat Bars

84 Double-Banana Bread

85 Three-Seed Flatbread

86 Baked Apples with Rum-Caramel Sauce

92 Mexican Chocolate-Raspberry Parfaits

94 Roasted Sesame and Honey Snack Mix

Keep Your Weight In Check During The Holidays

Keep Your Weight In Check During The Holidays

A time for giving and receiving, getting closer with the ones we love and marking the end of another year and all the eating also. We eat because the food is yummy and plentiful but we don't usually count calories at this time of year. This book will help you do just this.

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