|
Ham and Asparagus Cheese-filled Popovers
Ingredients:
Popovers: 1 package (6 oz) popover mix
1/3 C butter
¼ C. sliced green onions
1 C. sliced fresh mushrooms
1/3 C. all-purpose flour
2 tsp. grated lemon peel
¼ tsp pepper
1 & ½ C lowfat plain yogurt
1/8 tsp garlic powder
½ C. dry white wine
2 C. diced cooked ham
2 C. cooked 1-inch pieces of asparagus
Preparation Steps
For popovers, make according to pkg directions, adding cheese to dry
mix. Bake in 2 & ¾-inch muffin cups as directed on pkg. Meanwhile, for sauce, melt butter in medium-sized
heavy saucepan. Saute mushrooms and green onions until tender, about 5 minutes. Remove from heat and stir in flour,
lemon peel, pepper and garlic until smooth. Gradually stir in yogurt and wine. Return to heat and cook, stirring
constantly, until thickened. Stir in asparagus and ham. To serve, place 2 popovers on each plate. Carefully break
popovers open and spoon on sauce. Serve immediately. Serving size: 1/5 of ham and asparagus mixture plus 2 popovers.
Makes 4-5 servings.
Nutritional Information (per serving): Calories: 474 - Protein:
24 g - Fat: 24 g
Carbohydrate: 36 g - Calcium: 203 mg
from Creighton Osteoporosis Research Center
|
|
Cream of Tomato
Soup
This soup is rich, but light. It is compliments of Midwest
Living magazine and uses evaporated skim milk and butter-flavored sprinkles in place of whole milk and butter.
Ingredients
½ cup chopped celery (1stalk)
¼ cup water
1/3 cup chopped onion (1 small)
1/3 cup tomato paste
1 (14 &1/2 oz) can low-sodium tomatoes
1 bay leaf
1 (12 oz) can evaporated skim milk
1 teaspoon salt
1 teaspoon butter-flavored sprinkles
A dash pepper
Preparation Steps
In a medium saucepan, combine the celery, onion, water, bay leaf, sugar, salt & pepper. Bring to boiling: reduce
heat. Cover and simmer for 10-15 minutes or till celery and onion are very tender. Discard bay leaf. Add undrained
tomatoes and tomato paste. Then, Place the vegetable mixture in a blender container or food processor bow. Cover
and blend or process till the mixture is smooth. Strain the mixture through a sieve: set aside. (You should have
about 1 ¾ cups). Next, Add the evaporated skim milk to the saucepan. Gradually stir in the blended tomato
mixture. Add the butter-flavored sprinkles. Heat through. Ladle into soup bowls.
Makes 4 servings.
Nutrition information (per serving): Calories: 128 - Protein: 9 g. - Fiber:
2 g - Carbohydrates: 23 g - Fat: 1 g (0.5 g sat) - Cholesterol: 4 mg - Sodium: 330 mg From Creighton Osteoporosis Research Center
|
|
Almond Biscotti
(Compliments of Cooking Light, March 1995)
Ingredients
2 cups all-purpose flour
1 cup sugar
¾ teaspoon baking soda
¼ teaspoon salt
½ cup slivered almonds, chopped and toasted
½ teaspoon vanilla extract
¼ teaspoon almond extract
2 eggs
1 egg white
vegetable cooking spray
Preparation Steps
Combine the first 5 ingredients in a large bowl. Combine vanilla and next 3 ingredients: add to flour mixture,
stirring until well-blended (dough will be dry)
Turn the dough out onto a lightly floured surface, and knead lightly 7 or 8 times. Shape dough into a 16-inch-long
roll. Place roll on a baking sheet coated with cooking spray, and flatten roll to 1-inch thickness.
Bake at 350 degrees for 30 minutes. Remove roll from baking sheet to a wire rack, and let cool 10 minutes. Cut
roll diagonally into 30 (1/2-inch slices, and place, cut sides down, on baking sheet. Reduce oven temperature to
325 degrees, and bake 10 minutes. Turn cookies over and bake an additional 10 minutes (cookies will be slightly
soft in center but will harden as they cool). Remove from baking sheet: let cool completely on wire rack.
Yield 2 ½ dozen (serving size: 1 cookie).
Nutritional Information (per serving): Calories : 72 (16% from fat) - Protein: 1.7 g - Fat: 1.3 g (sat 0.2 g, mono
0.7 g, poly 0.3 g) - Fiber: 0.4 g - Cholesterol: 15 mg - Iron: 0.5 mg - Sodium: 26 mg - Calcium: 14 mg.
From Creighton Osteoporosis Research Center
|
Articles
Register for 
