Turkey Sausage and Pear Stuffing (Phase 2)

Turkey Sausage and Pear Stuffing (Phase 2)
 
Description
If you prefer, use a multigrain bread with lots of grains and seeds to add extra texture and heartiness to this healthy stuffing. Bartlett or Anjou pears are good substitutes for Bosc.
Make-Ahead: Stuffing can be made up to 1 day in advance; store in a covered container in the refrigerator. Reheat, covered, in a microwave or 325°F oven before serving.
Prep time: 20 minutes
Cook time: 45 minutes
Serves 12
 
Ingredients
3 teaspoons extra-virgin olive oil, plus extra for baking dish
1 (3/4-pound) loaf whole-grain bread, cut into cubes (4 cups)
1 pound sweet Italian-style turkey sausage
1/2 cup lower-sodium chicken broth
4 celery stalks, coarsely chopped
1 medium onion, coarsely chopped
1 Bosc pear, coarsely chopped
1 tablespoon chopped fresh sage
1 large egg, lightly beaten
1/4 cup chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Instructions
Heat oven to 350°F. Lightly oil a 9" by 13" baking dish. Place bread cubes in a large bowl.
Remove sausage from the casings and break into 1/2" pieces. Heat 1 teaspoon of the oil in a large skillet over medium-high heat. Add sausage and cook until browned, about 3 minutes. Transfer to the bowl with bread cubes.

Return the skillet to the heat. Add 2 tablespoons of the broth and, using a wooden spoon, scrape any browned bits of sausage from the bottom of the skillet. Add the remaining 2 teaspoons oil, celery, and onion; cook until softened, about 6 minutes. Add pear and sage; cook 2 minutes more.
Transfer vegetable mixture to the bowl with the bread and sausage. Add egg and stir to combine. Add remaining broth, parsley, salt, and pepper; mix well. Spread stuffing evenly in baking dish. Bake until top is crispy and stuffing is heated through, about 30 minutes.

Nutritional information
Per 1-cup serving:
80 calories
2 g fat (0.5 g sat)
10 g carbohydrate
6 g protein
2 g fiber
125 mg sodium

Pumpkin Pie (Phase 2)

Pumpkin Pie (Phase 2)
Description
Redolent with warm spices, this creamy treat is enhanced with a delightfully crispy, light crust that tastes deceivingly buttery, though no butter is used. Whipped topping and chocolate shavings make a gorgeous and irresistible topping, if desired.
Serves 8
 
Ingredients
6 (9" by 14") sheets whole-wheat phyllo dough, thawed
1/3 cup granular sugar substitute
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon freshly grated nutmeg
1 (15-ounce) can pumpkin puree
4 large egg whites
1 large egg yolk
1 (12-ounce) can 2% evaporated milk
2 tablespoons sugar-free maple syrup
2 teaspoons vanilla extract
Light or fat-free whipped topping (optional)
Bittersweet chocolate for shavings (optional)

Instructions
Position rack in middle of oven and heat oven to 350°F. Stack phyllo sheets on plastic wrap or waxed paper; cover with a barely damp towel to prevent sheets from drying out.
Lightly coat 9" pie plate with cooking spray. Lay 1 phyllo sheet in the pie plate. Coat sheet with cooking spray, making sure to spray edges. Repeat with remaining sheets, rotating each slightly in the pan to form a circle. Fold and crimp edges.
Place a piece of parchment or waxed paper on top of crust. Weigh crust down with pie weights or dried beans and bake until edges are lightly golden, about 10 minutes. While crust is baking, combine sugar substitute, cinnamon, ginger, salt, cloves, and nutmeg in a medium bowl.
In a large bowl, with an electric mixer at medium speed, beat pumpkin puree, egg whites, and egg yolk until well blended. Slowly add milk, maple syrup, and vanilla, beating until blended. Add spice mixture and blend well.
Remove pie weights from crust. Pour filling into crust and bake until tester inserted in the center comes out clean, 45 to 50 minutes. Remove pie from oven and cool at room temperature to set. Just before serving, top each slice of pie with 1 to 2 tablespoons whipped topping and chocolate shavings (if desired).

Nutritional information
Per serving:
130 calories
2.5 g fat (1 g sat)
19 g carbohydrate
7 g protein
2 g fiber
300 mg sodium

Barley Risotto With Spinach and Parmesan (Phase 2)
Description
This warm and wonderful dish will help fill you up and boost your fiber intake.
Serves 4—6
 
Ingredients
2 teaspoons extra-virgin olive oil
1 small onion, chopped
3/4 cup barley
1 tablespoon chopped fresh thyme, or 1/2 teaspoon dried thyme
Salt and pepper
4 cups reduced-sodium chicken or vegetable broth, divided
1 package (10 oz) frozen spinach, thawed
1/4 cup grated Parmesan cheese

Instructions
Warm oil in large, heavy nonstick saucepan over medium-low heat. Add onion; cook 4 minutes, stirring. Add barley and thyme; stir to coat. Season with salt and pepper. Add 1 cup of the broth; bring to a simmer. Cook 10 minutes, stirring often.
Stir in remaining 3 cups broth. Cook 30 minutes, stirring occasionally. Add spinach, breaking up chunks with a wooden spoon. Cook 5 to 8 minutes, until warmed through and barley is tender yet chewy. Serve hot, garnished with cheese.

Nutritional information
Per serving:
180 calories
4 g fat (1 g sat)
26 g carbohydrate
11 g protein
661 mg sodium
4 mg cholesterol

Peanut Butter and Jelly Cookies (Phase 2)

Peanut Butter and Jelly Cookies (Phase 2)
Description
Who would believe you can get such a delectable cookie out of such a simple recipe and with so few ingredients? (And that’s right, there’s no flour!) The not-too-sweet, deep nutty flavor — topped with a touch of fruit — is perfect for kids young and old. These cookies are so good that I need to remind you to limit yourself to one serving!
Prep time: 15 minutes
Cook time: 14 minutes
Serves 12
 
Ingredients
3/4 cup granular sugar substitute
1 large egg
1 teaspoon vanilla extract
1 cup creamy trans-fat-free peanut butter
1 teaspoon baking soda
1/4 cup sugar-free jam, any flavor

Instructions
Heat oven to 350°F. Line a baking sheet with parchment paper.
Mix sugar substitute, egg, and vanilla together with an electric mixer on low for 3 minutes. Add peanut butter and baking soda. Mix on medium until dough comes together, about 30 seconds.
Form dough into 24 (2-teaspoon) balls and place on baking sheet 1" apart. Gently press your thumb into the center of each to make an indentation. Fill each indentation with 1/2 teaspoon jam.
Bake until lightly browned on the bottom, 12 to 14 minutes. Transfer to a wire rack to cool completely.

Nutritional information
Per 2-piece serving:
140 calories
11 g total fat (2.5 g sat)
7 g carbohydrate
6 g protein
1 g dietary fiber
210 mg sodium

Buttermilk Salmon Chowder (Phase 2)

Buttermilk Salmon Chowder (Phase 2)
Description
Yogurt and buttermilk add creaminess to this chunky chowder. Dill, bay leaf, and tarragon lend the perfect flavor accents.
Serves 4
 
Ingredients
2 turnips, peeled and cut into small cubes
1 onion, chopped
1 rib celery, chopped
1 teaspoon dill seed
1 bay leaf
2 cups vegetable broth or water
1 can (12 ounces) pink salmon, drained
1 cup buttermilk
1 cup (8 ounces) fat-free plain yogurt
1 tablespoon trans fat-free margarine
2 teaspoons hot-pepper sauce
1/4 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon dried tarragon

Instructions
In a saucepan, combine the turnips, onion, celery, dill seed, bay leaf, and broth or water. Bring to a boil over high heat. Reduce the heat to medium and simmer for 12 minutes, or until the vegetables are tender.
Reduce the heat to low. Stir in the salmon, buttermilk, yogurt, margarine, hot-pepper sauce, salt, black pepper, and tarragon. Cook for 5 minutes, or just until heated through. Remove and discard the bay leaf before serving.

Nutritional information
Per serving:
210 calories
8 g fat (2 g sat)
18 g carbohydrate
18 g protein
2 g dietary fiber
830 mg sodium
45 mg cholesterol

Grilled Tomato, Arugula, and Feta Cheese Pizzas (Phase 2)

Grilled Tomato, Arugula, and Feta Cheese Pizzas (Phase 2)
Description
Lovers of thin-crust pizza will like this tortilla version. You’ll love the smoky flavor that you get from using the grill rather than the oven.
Prep time: 10 minutes
Cook time: 5 minutes
Serves 4
 
Ingredients
4 (8”) whole-wheat tortillas
4 medium plum tomatoes, thinly sliced
3 1/2 ounces reduced-fat feta cheese, crumbled (generous 1/3 cup)
1 garlic clove, minced
2 tablespoons thinly sliced fresh basil
1 1/3 cups baby arugula
2 teaspoons extra-virgin olive oil
Salt and freshly ground black pepper

Instructions
Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill tortillas until lightly puffed and browned on the bottom, about 1 minute. Transfer to a cutting board, grilled side up, and top tortillas evenly with tomatoes, cheese, garlic, and basil.
Return tortillas to the grill, topping side up. Cover and cook until cheese is softened, about 30 seconds. Top with arugula, cover, and grill another 1 to 2 minutes, or until arugula is wilted. Transfer pizzas to 4 plates, drizzle with oil, and season with salt and pepper. Serve warm.

Nutritional information:
190 calories
8 g fat (2.5 g sat)
22 g carbohydrate
8 g protein
4 g fiber
590 mg sodium

Sweet Blueberry Fool (Phase 2)

Sweet Blueberry Fool (Phase 2)
Description
We’ve lightened this classic English dessert, traditionally made with whipped cream, by substituting thick Greek nonfat yogurt. It’s meant to be served with streaks of white cream swirled through the pureed fruit.
Serves 4
 
Ingredients
1 pint fresh blueberries, plus extra for garnish, or 1 (12-ounce) bag frozen blueberries (not thawed)
3 tablespoons granular sugar substitute
2 tablespoons fresh lime juice
1 cup nonfat Greek-style yogurt
1/2 cup light or fat-free whipped topping
4 mint sprigs, for garnish

Instructions
In a medium saucepan, combine blueberries, sugar substitute, juice, and 2 tablespoons water. Place pan over medium heat and cook 10 minutes, or until berries are soft, stirring often. Press mixture through a fine strainer to remove skin. Transfer to a container; cover and refrigerate until cooled, about 20 minutes.
In a medium bowl, combine yogurt and whipped topping. Gently fold in blueberry puree, leaving a swirly pattern of purple streaks in the cream. Spoon into 4 dessert glasses and chill. Serve with mint sprigs for garnish.

Nutritional information:
104 calories
2 g fat (2 g sat)
17 g carbohydrate
5 g protein
2 g fiber
22 mg sodium

Baked Sweet Potato Fries

Baked Sweet Potato Fries
Prep time: 5 minutes | Cook time: 30 minutes | Serves: 4

Description:
Sweet potatoes make these golden oven fries much healthier than the fried white potatoes we all grew up eating. If you want to add a spicy touch, use Hungarian hot paprika. (Phase 2)

Ingredients:
2 medium sweet potatoes, scrubbed and dried
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/2 teaspoon paprika

Directions:
Heat oven to 425° F. Slice each sweet potato lengthwise into 8 pieces. Toss with oil, salt, and paprika. Spread in a single layer on a baking sheet and bake until lightly browned on the bottom, about 15 minutes.
Turn slices and bake until bottom is browned and potatoes are tender, about 10 minutes more. Serve hot.

Nutritional Information: 
100 calories
3.5 g fat (0 g sat)
17 g carbohydrate
1 g protein
2 g dietary fiber
170 mg sodium