Waldorf Salad

As a kid growing up, my Mom regularly made Waldorf Salad with crunchy apples, walnuts and celery. I loved it, but unfortunately, the traditional recipe also had plenty of fat.
I hope you’ll give this modified recipe a try. It uses low fat yogurt (you can even use Greek yogurt which is thicker and a bit more tart), and only a small amount of low fat mayonnaise. You can also add diced chicken to turn this lovely little salad into a light meal fo lunch or dinner.
Ingredients
1/2 cup walnuts halves
1/2 cup non-fat yogurt (greek is a good option too)
2 tablespoons light mayonnaise
2 tablespoons minced fresh flat-leaf parsley
1 teaspoon honey
1/2 lemon, zest finely grated
1/4 cup diced onion
Freshly ground black pepper
2 large crisp apples, such as Gala
2 ribs celery (with leaves), sliced into 1/2-inch-thick pieces (leaves chopped)
1/4 cup golden raisins
1/2 lemon, juiced
1 head Boston lettuce, trimmed, washed, and dried
Directions
Preheat the oven to 350 degree F.
Spread the nuts on a baking sheet and toast in the oven for 8 to 10 minutes. Cool and break the nuts up into small pieces.
Whisk the yogurt, mayonnaise, parsley, honey, onion and lemon zest in a large bowl and season generously with pepper.
Halve, core, and cut the apples into 3/4-inch pieces, leaving the skin intact. Add the apples, celery and raisins to the bowl, and sprinkle with the lemon juice; then toss with the dressing. Cover and refrigerate if not serving immediately.
When ready to serve, toss walnuts into the salad. Arrange the lettuce leaves on a large platter, or divide them among 4 salad plates. Place the salad on the lettuce and serve.
*This recipe comes from the Food Network.
Calories – 160 per serving.

Whole Wheat Pizza with Roasted Vegetables

If you attended the 3rd Annual Makeover My Heart, you had an opportunity to try this delicious heart healthy pizza by Susan Sady of Susan’s Cooking School. For those of you who didn’t attend her class, or didn’t come to the 3rd Annual Makeover My Heart, don’t despair. Susan has generously agreed to share her recipe with all of her Makeover My Heart fans.
This pizza is absolutely delicious. I can’t tell you how much our guests loved it and now you can enjoy it too!!http://www.susanscookingschool.com/wholewheatpizza.html<a
http://www.susanscookingschool.com/roastedveggiepizza.html

Grilled Raspberry Glazed Chicken Salad

Here you go girls – he recipe you’ve been waiting for.
The Grilled Raspberry Glazed Chicken Salad you enjoyed for lunch at yesterday’s 3rd Annual Makeover My Heart is now available. It’s
yummy delicious and so good for you too !!

This sweet and tart dish uses only six ingredients and is super-simple to put together. You can serve it plain as your entrée or over fresh spinach and enjoy it as a salad. The beauty of it is that you can have dinner on the table in less than 30 minutes, making it a wonderful meal for even the busiest cook !! Enjoy
Ingredients
Cooking spray
¾ cup all-fruit seedless red raspberry spread
2 tablespoons honey mustard (lowest sodium available)
¼ teaspoon cayenne
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, pounded to ½-inch thickness
6 ounces fresh raspberries (about 1⅓ cups)
Fresh Spinach, washed and drained
Directions:
Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.
In a small bowl, stir together the raspberry spread, mustard, and cayenne. Spoon ¼ cup of the mixture into another small bowl and set aside. Lightly brush both sides of each chicken breast with the remaining raspberry spread mixture.
Grill the chicken for 8 to 10 minutes on each side, or until no longer pink in the center. (You have the option of either serving the chicken warm or chilled with this recipe.)
Meanwhile, add the fresh raspberries to the reserved raspberry spread mixture, stirring gently to coat. Place approximately 1 cup of spinach per plate. Add chicken breast – either whole or pre-sliced. Drizzle remaining raspberry spread mixture over the entire salad and enjoy !!!
Nutrition Analysis – (per serving)
Calories 282
Total Fat 1.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 66 mg
Sodium 82 mg
Carbohydrates 38 g
Fiber 3 g
Sugars 29 g
Protein 27 g
Dietary Exchanges
½ fruit
2 other carbohydrate
3 very lean meat

Baked Apple Frittata

This custardy creation is loaded with apples and cinnamon, and will fill your kitchen with a tantalizing aroma.  Wouldn’t this be a great idea for breakfast on Christmas morning ?  Yum… 

 Ingredients                                                                                                                                             1 tablespoon sugar and 1 teaspoon sugar, divided use                                                                                                                                                            ½ teaspoon ground cinnamon and ¼ teaspoon ground cinnamon, divided use                                                                                                                                                             ⅓ cup fat-free milk                                                                                                                            ¼ cup all-purpose flour                                                                                                                ½ teaspoon vanilla extract                                                                                                               1½ cups egg substitute                                                                                                             Cooking spray                                                                                                                                       1 teaspoon canola or corn oil                                                                                                         2 medium Granny Smith apples (about 10 ounces total), peeled, cored, and thinly sliced                                                                                                                                         ½ cup fat-free vanilla yogurt Directions                                                                                                                                                Preheat the oven to 425°F.                                                                                                          In a small bowl, stir together 1 tablespoon sugar and ½ teaspoon cinnamon.   Set aside.      In a medium bowl, whisk together the milk, flour, vanilla, and remaining 1 teaspoon sugar until smooth. Thoroughly whisk in the egg substitute.     Lightly spray a heavy 10-inch ovenproof skillet with cooking spray. Pour in the oil, swirling to coat the bottom. Heat over medium-high heat. Cook the apples for 3 minutes, stirring frequently. Reduce the heat to medium. Stir in the reserved sugar mixture. Cook for 30 seconds, or until the sugar is melted, stirring frequently. Remove from the heat. Spread the apples evenly. Pour the batter over the apples.      Bake for 8 to 10 minutes, or until the frittata is golden and slightly puffed.   Meanwhile, in a small bowl, whisk together the yogurt and remaining ¼ teaspoon cinnamon.                                                                                                                                          Cut the frittata into 4 wedges. Serve topped with the yogurt mixture.

Enjoy !!!

Nutrition Analysis    (per serving)   Calories 168    Total Fat 1.5g    Saturated Fat 0.0g    Trans Fat 0.0g    Polyunsaturated Fat 0.5g    Monounsaturated Fat 1.0g    Cholesterol 1mg     Sodium 217mg      Carbohydrates 27g    Fiber 1g   Sugars 19g   Protein 12g

 

Cranberry Orange Trifle

The cranberries and pastry cream can be made up to three days ahead. Then, simply assemble and refrigerate the trifle up to 24 hours before you plan to serve it.

 Yield: 12 servings (serving size: about 3/4 cup)

Ingredients

• Cranberries:
• 3/4  cup  sugar
• 3/4  cup  fresh orange juice
• 1/4  cup  Grand Marnier (or other orange liqueur)
• 1  (12-ounce) package fresh cranberries
• Pastry cream:
• 1/2  cup  sugar
• 5  tablespoons  cornstarch
• 2 1/2  cups  2% reduced-fat milk
• 2  large eggs, lightly beaten
• 2  teaspoons  vanilla extract
• 1/8  teaspoon  salt
• Remaining ingredients:
• 1  (10.75-ounce) loaf pound cake (such as Sara Lee), cut into 1/2-inch cubes
• 1  teaspoon  orange rind

Preparation

To prepare cranberries, combine 3/4 cup sugar, orange juice, and Grand Marnier in a medium saucepan over medium-high heat; cook 3 minutes until sugar dissolves, stirring occasionally. Add cranberries to pan; bring to a boil. Reduce heat; simmer 8 minutes or until cranberries pop. Spoon mixture into a bowl; cover and chill.

To prepare pastry cream, combine 1/2 cup sugar and cornstarch in a medium, heavy saucepan over medium heat. Gradually add milk to pan, stirring with a whisk until blended; bring to a boil. Cook 1 minute, stirring constantly. Remove from heat. Gradually add half of hot milk mixture to eggs, stirring constantly with a whisk. Return milk mixture to pan; cook over medium heat 1 minute or until thick, stirring constantly. Remove from heat. Stir in vanilla and salt. Place pan in a large ice-filled bowl until custard cools to room temperature (about 25 minutes), stirring occasionally.

Arrange half of cake cubes in the bottom of a 2-quart trifle dish. Spoon 1 1/2 cups cranberry mixture over cake; top with 1 1/2 cups pastry cream. Repeat layers. Garnish with rind. Cover loosely with plastic wrap, and chill at least 4 hours.

Nutritional Information

Calories:

265 (21% from fat)

Fat:

6.2g (sat 3.2g,mono 1.9g,poly 0.4g)

Protein:

4.6g

Carbohydrate:

46.5g

Fiber:

1.7g

Cholesterol:

75mg

Iron:

0.5mg

Sodium:

155mg

Calcium:

84mg

Cooking Light, NOVEMBER 2006