1 head broccoli
1 small red onion
3/4 cup nonfat mayonnaise
3 Tablespoons sugar
1 tablespoon red wine vinegar
6 slices turkey bacon — cooked and chopped
1/4 cup pecans
Cut broccoli (including stem) into small pieces and blanch in boiling water for 3 minutes. Rinse with cold water and let drain. Finely chop red onion. Mix first 3 ingredients in bowl until well combined. Add broccoli and onions. Refrigerate 2 hours. Before serving add bacon and pecans.
6 servings, 2 POINT each
3/4 cup orange juice
1 very large or 2 medium sweet potatoes (1 1/2 pounds), cut in half, then lengthwise into 8 wedges
1 tsp. extra-virgin olive oil
1/2 tsp. cinnamon
1 tsp. honey
1/2 tsp. cumin
1/4 cup dried cranberries or dried cherries (optional)
Toss potato wedges with orange juice, olive oil, cinnamon, cumin, honey and salt. Spread in a shallow baking dish and bake, covered, in a 400-degree oven until fork-tender but not mushy (about 45 minutes), basting once or twice during baking.
Uncover for the last 15 minutes and sprinkle with cranberries or cherries if desired. Serves 6.
Per serving: 104 calories, 1.5g protein, 1g fat (0.2g saturated), 23g carbohydrates, 2.3g fiber, 10mg sodium.
Weight Watchers Points Per Serving: 2
Health plus: Sweet potatoes are a rich source of the antioxidants beta and alpha carotene. Cinnamon and other spices raise insulin activity, needed to process sugar.
1 1/2 cups shredded nonfat or reduced-fat sharp Cheddar cheese
1 3/4 cups dry curd or nonfat cottage cheese
1/3 cup fat-free egg substitute
1/3 cup finely chopped onion
2 packages (10 ounces each) frozen chopped broccoli, thawed and drained
2 Tbsp unbleached flour
1/4 tsp ground white pepper
3 Tbsp finely ground fat-free whole-wheat cracker crumbs
Set aside 1/2 cup of the grated Cheddar cheese. Combine the rest of the cheese and all of the remaining ingredients except for the cracker crumbs in a large bowl, and stir to mix well.
Coat a 2 1/2 quart casserole dish with nonstick cooking spray. Place the broccoli mixture in the dish, sprinkle with the cracker crumbs, and spread the reserved cheese over the top. Bake at 350 degrees for 50 minutes or until the top is golden brown. Let sit for 5 minutes before serving.
12 servings , 1.5 POINTS each, Serving size: 2/3 cup
2 thoughts on “Healthy recipes from vegetables who watch to your weight”
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