Registered Dietitian with Triad Adult & Pediatric Medicine Katelyn Hedrick shows you how to cook up some healthy alternatives to our favorite Thanksgiving dishes.
Healthy Pumpkin Bars
The fat in the cake batter for these pumpkin-spice bars is replaced with applesauce. After baking, they are spread with a rich cream cheese frosting.
2 cups sugar
2 cups flour
2 tsp baking powder
1 tsp baking soda
½ tsp salt
2 tsp cinnamon
1 cup applesauce
2 cups pumpkin, canned (not pumpkin pie mix)
Light Cream-cheese icing - see recipe below.
*Add toasted walnuts or pecans for an extra crunch!
Mix togther first six ingredients then add the next three. Spread onto a greased 10 X 15" baking pan; bake at 350 degrees for 20-25 minutes or until done. Cool completely, then frost with cream cheese frosting.
Light Cream-cheese icing:
• 3 ounce(s) reduced-fat cream cheese
• 1 cup(s) confectioners' sugar
With an electric mixer, beat cream cheese and confectioners' sugar until light and fluffy. (To make without a mixer, sift sugar before stirring into cream cheese.)
Baked Spaghetti Squash and Cheese
Servings: 7 • Serving Size: 1 cup
Calories: 165 • Fat: 8 g • Protein: 10 g • Carb: 16 g • Fiber: 2 g • Sugar: 6.5 g
Sodium: 278.5 mg (without salt)
** Katelyn modifications: I did not include the salt or pepper, instead I added fresh garlic and sage for more enticing robust flavors!
Makes 7 cups
• 5 1/2 cups cooked spaghetti squash (from about 2 small)
• 1 tbsp butter
• 1 tbsp olive oil
• 1/4 cup minced onion
• 2 cloves of garlic, minced
• 1-2 tbsp sage, minced
• 1/4 cup flour (use 2 tbsp corn starch for gf)
• 2 cups skim milk
• 1 cup fat free chicken broth (vegetable broth for vegetarian)
• 8 oz Sargento 2% reduced fat mild cheddar
• salt and pepper, to taste (optional, not in Katelyn's recipe)
• 4 cups (about 4 oz) baby spinach
• 1/8 cup grated Parmesan
Preheat the oven to 375ºF.
1. Cut the squash in half lengthwise; remove and discard seeds. Place squash on a baking sheet. Bake until tender, about 1 hour. Separate the strands of squash with a fork and place in a medium bowl; discard shells. Maintain the oven temperature.
2. Heat butter and oil in a large saucepan over medium heat. Add onions and cook about 2 minutes. Stir in flour. Reduce heat to low and cook, stirring continually 3 - 4 minutes.
3. Add milk and chicken broth and continue whisking, raising heat to medium-high until it comes to a boil and becomes smooth and thick, about 2 minutes stirring; season with salt and pepper.
4. Once it becomes thick, remove from heat, add cheddar cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked spaghetti squash and baby spinach, pour into a baking dish and sprinkle parmesan cheese on top. Bake until bubbly and golden 25 to 30 minutes.
http://www.skinnytaste.com/2013/01/baked-spaghetti-squash-and-cheese.html (revised by Katelyn S. Hedrick, RD/LDN)
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