Finger Lakes Fitness» Recipe

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

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