Posted on 03 December 2008 by admin
This recipe serves: 4 
Ingredients
4 medium sweet potatoes (or yams), scrubbed clean
Cooking Instructions
1. Preheat the oven to 400º F.
2. Prick the skin of the potatoes with a fork in several places to prevent the potatoes from bursting.
3. Place the potatoes in a warm oven to bake for 45 to 60 minutes, until tender.
Serving Size: 1 potato
Nutrition Information
Number of Servings: 4/strong>
Per Serving
Calories 130 Carbohydrate 33 g
Fat 0 g Fiber 4 g
Protein 2 g Saturated Fat 0 g
Sodium 45 mg
Posted on 03 December 2008 by admin
Ingredients
1 whole chicken, about 5 pounds
salt to taste
freshly ground black pepper
1 tablespoon Dijon mustard
3 sprigs of fresh rosemary
1/4 cup honey
1 lemon, zested, halved and juiced
4 cloves garlic, peeled
1/2 yellow onion, quartered
Cooking Instructions
1. Preheat oven to 375°F. Rinse the chicken under cold water and pat dry with paper towels. Season inside and out with salt and pepper.
2. Place the chicken in a large roasting pan.
3. Roughly chop two sprigs of the rosemary. In a small bowl, mix together Dijon mustard, honey, chopped rosemary, lemon juice and lemon zest.
4. Place the remaining sprig of rosemary, a lemon half, the onion quarters and garlic in the cavity of the bird. Using a pastry brush, coat the outside of the bird with the lemon honey glaze.
5. Place the roasting pan in the oven and baste the chicken every 15 minutes with any remaining glaze. Roast until a thermometer inserted into the thigh reaches 180° and juices run clear, about one hour. Remove and discard the skin. Serve hot or at room temperature.
Serving Size: 1/4 of chicken
This recipe serves: 4
Nutrition Information
Number of Servings: 4/strong>
| Per Serving |
| Calories |
341 |
Carbohydrate |
24 g |
| Fat |
7 g |
Fiber |
2 g |
| Protein |
47 g |
Saturated Fat |
1 g |
| Sodium |
333 mg |
|
Posted on 03 December 2008 by admin
- Healthy muffins
Ingredients:
2 cups unbleached flour
1 cup brown sugar, packed
1 tablespoon baking powder
2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon baking soda
1/4 teaspoon ginger
1/4 teaspoon cloves
1 cup pumpkin, canned
1/2 cup skim milk
2 egg whites, whipped
1/2 cup raisins
1/3 cup fat-free sour cream
Directions:
Preheat oven at 350 degrees. Prepare a 9 x 5 x 3-inch loaf pan with cooking spray and flour; set aside. In a mixing bowl, combine flour, brown sugar, baking powder, cinnamon, nutmeg, baking soda, ginger, and cloves. In another mixing bowl, combine pumpkin, skim milk, egg whites, raisins, and sour cream. Mix dry ingredients with wet ingredients just until moistened. Pour batter into prepared pan. Bake 60 minutes. Makes 18 servings.Nutritional information per serving:
Calories: 112
Fat: <1g
Calories from fat: 3 percent
Protein: 3g
Carbohydrate: 28g
Cholesterol: 1mg
Sodium: 116mg |
Health fact : Pumpkin is bursting with fibre and beta- carotene , and its seeds have a high proportion of Omega -3 fatty acids.
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