Finger Lakes Fitness» Recipes

Rosemary & Garlic Crusted Pork Loin with Butternut Squash & Potatoes

Dan Stehm — Thu, 03 Nov 2011 18:06:07 +0000

Pork today is so lean, the meat will be dry and crumbly if overcooked, but there are a couple of tricks to help avoid that fate. The first is to turn the pork over halfway through the cooking time so the juices will concentrate in the center of the roast instead of settling on the bottom. Second, take the roast out of the oven when it is about 5° below the recommended internal temperature, which is 160°F. The meat will continue to cook as it rests.

8 servings

Active Time: 20 minutes

Total Time: 1 3/4 hours

Ingredients

3 tablespoons chopped fresh rosemary, or 1 tablespoon dried
4 cloves garlic, minced
1 teaspoon kosher salt, divided
1/2 teaspoon freshly ground pepper, plus more to taste
1 2-pound boneless center-cut pork loin roast, trimmed
1 1/2 pounds small Yukon Gold potatoes, scrubbed and cut into 1-inch cubes
4 teaspoons extra-virgin olive oil, divided
1 pound butternut squash, peeled, seeded and cut into 1-inch cubes
1/2 cup port, or prune juice
1/2 cup reduced-sodium chicken broth

Preparation

Preheat oven to 400°F.
Combine rosemary, garlic, 1/2 teaspoon salt and 1/2 teaspoon pepper in a mortar and crush with the pestle to form a paste. (Alternatively, finely chop the ingredients together on a cutting board.)
Coat a large roasting pan with cooking spray. Place pork in the pan and rub the rosemary mixture all over it. Toss potatoes with 2 teaspoons oil and 1/4 teaspoon salt in a medium bowl; scatter along one side of the pork.
Roast the pork and potatoes for 30 minutes. Meanwhile, toss squash with the remaining 2 teaspoons oil, 1/4 teaspoon salt and pepper in a medium bowl.
Remove the roasting pan from the oven. Carefully turn the pork over. Scatter the squash along the other side of the pork.
Roast the pork until an instant-read thermometer inserted in the center registers 155°F, 30 to 40 minutes more. Transfer the pork to a carving board; tent with foil and let stand for 10 to 15 minutes. If the vegetables are tender, transfer them to a bowl, cover and keep them warm. If not, continue roasting until they are browned and tender, 10 to 15 minutes more.
After removing the vegetables, place the roasting pan over medium heat and add port (or prune juice); bring to a boil, stirring to scrape up any browned bits. Simmer for 2 minutes. Add broth and bring to a simmer. Simmer for a few minutes to intensify the flavor. Add any juices that have accumulated on the carving board.
To serve, cut the strings from the pork and carve. Serve with the roasted vegetables and pan sauce.

Tips & Notes

By placing the potatoes along one side of the roast and the squash along the other, you have the flexibility of removing one of the vegetables if it is done before the other.

Nutrition

Per serving: 299 calories; 10 g fat ( 3 g sat , 5 g mono ); 63 mg cholesterol; 23 g carbohydrates; 1 g added sugars; 25 g protein; 3 g fiber; 365 mg sodium; 451 mg potassium.

Nutrition Bonus: Vitamin A (110% daily value), Vitamin C (45% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 11/2 starch, 3 lean meat

Roasted Carrots with Cardamom Butter

Dan Stehm — Thu, 03 Nov 2011 17:43:12 +0000

Roasting these carrots with only a bit of butter and some cardamom gives them a rich, nutty flavor that belies how healthy they are. A single serving gives you over 600 percent of the daily recommendation for vitamin A!

4 servings, about 2/3 cup each Active Time: 15 minutes

Total Time: 40 minutes

Ingredients

4 teaspoons butter, melted
2 teaspoons canola oil
1 teaspoon ground cardamom
1/2 teaspoon salt
2 pounds carrots, peeled and cut diagonally into 1/4-inch-thick slices

Preparation

Position rack in lower third of oven; preheat to 450°F.
Combine butter, oil, cardamom and salt in a medium bowl. Add carrots and toss well to coat. Spread evenly on a rimmed baking sheet. Roast the carrots, stirring twice, until tender and golden, about 30 minutes. Serve immediately.

Nutrition

Per serving: 138 calories; 7 g fat ( 3 g sat , 2 g mono ); 10 mg cholesterol; 20 g carbohydrates; 2 g protein; 6 g fiber; 430 mg sodium; 652 mg potassium.

Nutrition Bonus: Vitamin A (680% daily value), Fiber (24% dv), Vitamin C (20% dv), Potassium (19% dv).

Carbohydrate Servings: 1

Exchanges: 2 vegetables, 1 1/2 fat

Peach & Blueberry Cobbler

Dan Stehm — Wed, 06 Jul 2011 14:56:59 +0000

This is a healthier version of a traditional cobbler, with canola oil in place of some of the butter and whole-wheat flour instead of all-purpose flour. Unlike more classic biscuit-topped cobblers, the peaches and blueberries are nestled into a tender batter that swells around the fruit as it bakes. Other fruits may be substituted. It’s especially beautiful when baked in and served right from a cast-iron skillet.

10 servings

Active Time: 20 minutes

Total Time: 1 1/4 hours

Ingredients

3 tablespoons unsalted butter
3 tablespoons canola oil
1 cup whole-wheat flour
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1 cup reduced-fat milk
1/2 cup sugar
1 teaspoon vanilla extract
3 ripe but firm peaches, (about 1 pound), pitted and sliced into eighths, or 3 1/2 cups frozen
2 cups (1 pint) fresh or frozen blueberries

Preparation

Preheat oven to 350°F.
Place butter and oil in a 12-inch cast-iron skillet or a 9-by-13-inch baking pan. Heat in the oven until melted and fragrant, 5 to 7 minutes.
Meanwhile, combine flour, baking powder and salt in a large bowl. Add milk, sugar and vanilla; stir to combine.
Add the melted butter mixture to the batter and stir to combine. Pour the batter into the hot pan. Spoon peaches and blueberries evenly over the batter.
Return the pan to the oven and bake until the top of the cobbler is browned and the batter around the fruit is completely set, 50 minutes to 1 hour. Remove to a wire rack to cool for at least 15 minutes. Serve warm.

Nutrition

Per serving: 182 calories; 8 g fat ( 3 g sat , 3 g mono ); 11 mg cholesterol; 26 g carbohydrates; 3 g protein; 3 g fiber; 212 mg sodium; 140 mg potassium.

Carbohydrate Servings: 1 1/2

Exchanges: 1/2 fruit, 1 1/2 carbohydrate (other), 1 1/2 fat

Adapted from EatingWell.com

Black Bean Quesadillas

Dan Stehm — Wed, 06 Jul 2011 14:16:51 +0000

In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a mixed green salad.

4 servings

Active Time: 15 minutes

Total Time: 15 minutes

Ingredients

1 15-ounce can black beans, rinsed
1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
1/2 cup prepared fresh salsa (see Tip), divided
4 8-inch whole-wheat tortillas
2 teaspoons canola oil, divided
1 ripe avocado, diced

Preparation

Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Tips & Notes

Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.

Nutrition

Per serving: 377 calories; 16 g fat ( 5 g sat , 8 g mono ); 13 mg cholesterol; 46 g carbohydrates; 0 g added sugars; 13 g protein; 10 g fiber; 679 mg sodium; 581 mg potassium.

Nutrition Bonus: Calcium (25% daily value), Folate (23% dv), Iron (19% dv), Potassium (17% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat

Adapted from EatingWell.com

Chicken Pot Pie

Dan Stehm — Mon, 27 Dec 2010 16:27:54 +0000

This chicken potpie is studded with peas, mushrooms, carrots and onions and topped with tender whole-wheat biscuits. The savory sauce gets a rich taste from reduced-fat sour cream, but with less fat and calories. And it ends up just as delicious and comforting as you expect.

6 servings

Active Time: 15 minutes

Total Time: 1 hour 5 minutes

Ingredients

Filling

3 teaspoons canola oil, divided
1 cup frozen pearl onions, thawed
1 cup peeled baby carrots
10 ounces cremini mushrooms, halved
2 1/2 cups reduced-sodium chicken broth, divided
1/4 cup cornstarch
2 1/2 cups diced cooked chicken, or turkey
1 cup frozen peas, thawed
1/4 cup reduced-fat sour cream
1/4 teaspoon salt
Freshly ground pepper, to taste

Biscuit topping

3/4 cup whole-wheat pastry flour, (see Ingredient Note)
3/4 cup all-purpose flour
2 teaspoons sugar
1 1/4 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon dried thyme
1 1/2 tablespoons cold butter, cut into small pieces
1 cup nonfat buttermilk, (see Tip)
1 tablespoon canola oil

Preparation

To prepare filling: Heat 1 teaspoon oil in a large skillet or Dutch oven over medium-high heat. Add onions and carrots; cook, stirring, until golden brown and tender, about 7 minutes. Transfer to a bowl. Heat the remaining 2 teaspoons oil in the pan over medium-high heat. Add mushrooms and cook, stirring often, until browned and their liquid has evaporated, 5 to 7 minutes. Return the onions and carrots to the pan. Add 2 cups broth and bring to a boil; reduce heat to a simmer. Mix cornstarch with the remaining 1/2 cup broth; add to the pan and cook, stirring, until the sauce thickens. Stir in chicken (or turkey), peas, sour cream, salt and pepper. Transfer the filling to a 2-quart baking dish.
To prepare biscuit topping & bake potpie: Preheat oven to 400°F. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda, salt and thyme in a large bowl. Using your fingertips or 2 knives, cut butter into the dry ingredients until crumbly. Add buttermilk and oil; stir until just combined. Drop the dough onto the filling in 6 even portions. Set the baking dish on a baking sheet.
Bake the potpie until the topping is golden and the filling is bubbling, 30 to 35 minutes. Let cool for 10 minutes before serving.

Tips & Notes

Ingredient Note: Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Available in large supermarkets and in natural-foods stores. Store in the freezer.
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition

Per serving: 403 calories; 12 g fat (4 g sat, 4 g mono); 64 mg cholesterol; 46 g carbohydrates; 29 g protein; 4 g fiber; 667 mg sodium; 427 mg potassium.

Nutrition Bonus: Vitamin A (70% daily value), Fiber (16% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 3 lean meat

Adapted from EatingWell.com

Cranberry-Almond Granola

Dan Stehm — Mon, 27 Dec 2010 16:12:19 +0000

If you’ve never made your own granola, you’ll be amazed at the difference in freshness and flavor—and at how easy it is. Use this recipe as a starting point for your own creativity: substitute dried blueberries or chopped dried apricots for the cranberries, or walnuts or hazelnuts for the almonds.

9 1/2 cups (19 servings, 1/2 cup each)

Active Time: 10 minutes

Total Time: 2 hours (with cooling)

Ingredients

2/3 cup frozen unsweetened apple juice concentrate, thawed
1/2 cup maple syrup
1/3 cup almond oil, or canola oil
1/4 cup packed dark brown sugar
1 tablespoon ground cinnamon
1/2 teaspoon salt, or to taste
5 cups rolled oats, (not quick-cooking)
1 cup toasted wheat germ
1 cup whole almonds, coarsely chopped (4 1/2 ounces)
1/2 cup sunflower seeds, (2 ounces)
1 cup dried cranberries, divided

Preparation

Position racks in the top and bottom thirds of the oven; preheat to 325°F. Coat 2 large baking sheets with sides with cooking spray.
Whisk apple juice concentrate, maple syrup, oil and brown sugar in a medium saucepan. Bring to a simmer over medium-high heat, stirring occasionally. Remove from heat; stir in cinnamon and salt.
Mix oats, wheat germ, almonds and sunflower seeds in a large bowl. Stir in the juice mixture; toss to coat. Spread the granola evenly on the prepared baking sheets.
Bake the granola for 15 minutes, stirring once or twice. Reverse sheets top to bottom and back to front. Continue baking until lightly browned and aromatic, stirring frequently, about 15 minutes more. Transfer the baking sheets to wire racks; stir 1/2 cup dried cranberries into the granola on each sheet. Let cool completely.

Tips & Notes

Make Ahead Tip: Store granola in airtight containers for up to 2 months.

Nutrition

Per serving: 262 calories; 11 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 37 g carbohydrates; 7 g protein; 5 g fiber; 67 mg sodium; 229 mg potassium.

Nutrition Bonus: Magnesium & Fiber (20% daily value).

2 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 1/2 other carbohydrate, 1 1/2 fat

Adapted from EatingWell.com

"Healthified" Chocolate Lovers' Brownies

Dan Stehm — Thu, 18 Mar 2010 18:23:11 +0000

75% less fat • No sat fat • 27% fewer calories than the original recipe. Treat yourself to rich chocolate taste in every fudgy bite of this healthified brownie.

What is “Healthified”? We’ve replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.

Prep Time: 15 min
Total Time: 1 hour 45 min
Makes: 16 brownies

Ingredients:

1	cup granulated sugar
1	container (6 oz) Yoplait® Original 99% Fat Free French vanilla yogurt
2	tablespoons canola or vegetable oil
2	teaspoons vanilla
2	egg whites or 1/4 cup fat-free egg product
3/4	cup Gold Medal® all-purpose flour
1/2	cup unsweetened baking cocoa
1/2	teaspoon salt
	Powdered sugar, if desired

Directions:

1.	Heat oven to 350°F. Spray 8- or 9-inch square pan with cooking spray
2.	In medium bowl, mix granulated sugar, yogurt, oil, vanilla and egg whites. Stir in all remaining ingredients except powdered sugar. Spread in pan.
3.	Bake 25 to 30 minutes or until toothpick inserted in center comes out clean. Cool completely, about 1 hour. Cut into 4 rows by 4 rows. Sprinkle with powdered sugar just before serving.
High Altitude (3500-6500 ft): Bake 30 to 35 minutes.

Nutrition Information:

1 Brownie: Calories 110 (Calories from Fat 20); Total Fat 2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 85mg; Total Carbohydrate 21g (Dietary Fiber 1g, Sugars 14g); Protein 2g Percent Daily Value*: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 4% Exchanges: 1/2 Starch; 1 Other Carbohydrate; 0 Vegetable; 1/2 Fat Carbohydrate Choices: 1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Vanilla Spice Oatmeal

Dan Stehm — Fri, 27 Mar 2009 18:18:33 +0000

Vanilla Spice Oatmeal

Ingredients

3 1/2 cups water
1/4 teaspoon salt, optional
2 cups old-fashioned oats
1/2 cup raisins
1/2 cup walnuts, coarsely chopped, optional
1/4 teaspoon vanilla extract
Pinch nutmeg
2 tablespoons dark brown sugar, plus more, to taste
1 cup lowfat milk, divided
1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Strawberry and Mozzarella Salad

Dan Stehm — Fri, 27 Mar 2009 18:11:54 +0000

Strawberry & Mozzarella Salad

2 tablespoons olive oil
1 tablespoon balsamic vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
1 8-ounce container of strawberries, hulled and sliced
3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese