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Menu Suggestions
INGREDIENTS (Biscuits) 9 ounces all-purpose flour (about 2 cups) INGREDIENTS (Orange-Honey Butter) 1/2 cup butter, softened DIRECTIONS (Biscuits) Preheat oven to 400 degrees. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, pumpkin pie spice, and salt in a large bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Chill 10 minutes. Combine buttermilk and honey, stirring with a whisk until well blended; add canned pumpkin. Add buttermilk mixture to flour mixture; stir just until moist. Turn dough out onto a lightly floured surface; knead lightly 4 times. Roll dough into a (1/2-inch-thick) 9 x 5–inch rectangle; dust top of dough with flour. Fold dough crosswise into thirds (as if folding a piece of paper to fit into an envelope). Reroll dough into a (1/2-inch-thick) 9 x 5–inch rectangle; dust top of dough with flour. Fold dough crosswise into thirds; gently roll or pat to a 3/4-inch thickness. Cut dough with a 1 3/4-inch biscuit cutter to form 14 dough rounds. Place dough rounds, 1 inch apart, on a baking sheet lined with parchment paper. Bake at 400 degrees for 14 minutes or until golden. Remove from pan; cool 2 minutes on wire racks. Serve warm. Calories: 122 (32% from fat). Fat: 4.3g (sat 2.6g, mono 1.1g, poly 0.2g). Protein: 2.3g. Carbohydrate: 18.9g. Fiber: 0.9g Cholesterol: 11mg. Iron: 1.1mg. Sodium: 192mg. Calcium: 59mg. SERVINGS: 14 (serving size: 1 biscuit) DIRECTIONS (Orange-Honey Butter) Combine all ingredients in a medium bowl, and beat with a mixer at medium speed until well blended. Calories: 22 (61% from fat). Fat: 1.5g (sat 0.9g, mono 0.5g, poly 0.1g). Protein: 0.0g. Carbohydrate: 2.3g. Fiber: 0.0g. Cholesterol: 4mg. Iron: 0.0mg. Sodium: 16mg. Calcium: 1mg. SERVINGS: 1 1/4 cups (serving size: 1 teaspoon) Try these for breakfast, or any time. A light hand with the dough will help to ensure tender biscuits. This method of folding the dough creates irresistible flaky layers. To maximize the number of biscuits you get from the recipe, gather the dough scraps after cutting and gently pat or reroll to a 3/4-inch thickness. The Orange-Honey Butter can be stored up to 2 weeks in the refrigerator. Recipes from Cooking Light, NOVEMBER 2003/2008.
INGREDIENTS 2 cups (1/2-inch) cubed peeled fresh pumpkin (about 12 ounces) DIRECTIONS Preheat oven to 400 degrees. Arrange pumpkin and sweet potato in an even layer on a jelly-roll pan coated with cooking spray. Bake at 400 degrees for 35 minutes or until tender and just until vegetables begin to brown, stirring after 18 minutes. Remove from oven, and set aside. Heat oil in a large saucepan over medium-high heat. Add onion, celery, and garlic to pan; saute 3 minutes or until onion is tender. Add broth and remaining ingredients to onion mixture, stirring to combine; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until rice is done and liquid is mostly absorbed. Remove from heat; discard bay leaf. Add pumpkin mixture; stir gently to combine. Calories: 200 (11% from fat). Fat: 2.5g (sat 0.4g, mono 1.4g, poly 0.5g). Protein: 5.9g. Carbohydrate: 38.8g. Fiber: 3g. Cholesterol: 0.0mg. Iron: 1.3mg. Sodium: 428mg. Calcium: 45mg. SERVINGS: 6 (serving size: about 3/4 cup) Pilau (or pilaf), typically consists of meats or vegetables added to a grain, and is an ideal way to add more fiber to your diet with whole grains like wild rice, brown rice, or bulgur. Serve with pork chops and green beans. This hearty side's squash, potato, and brown rice offer about 10 percent of your daily fiber needs. Recipe from Cooking Light, OCTOBER 2007.
INGREDIENTS 1 1/4 cups canned pumpkin DIRECTIONS Spoon pumpkin onto several layers of heavy-duty paper towels, and spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a medium bowl using a rubber spatula. Stir in breadcrumbs, Parmesan, salt, minced sage, pepper, and nutmeg. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to keep from drying), spoon 2 teaspoons pumpkin mixture into the center of wrapper. Brush edges of wrapper with water and fold in half, pressing edges firmly with fingers to form a half-moon. Place on a large baking sheet sprinkled with cornstarch. Repeat procedure with remaining wonton wrappers and pumpkin mixture. Fill a large Dutch oven with water; bring to a simmer. Add half of ravioli to pan (cover remaining ravioli with a damp towel to keep from drying). Cook 4 minutes or until done (do not boil), stirring gently. Remove ravioli with a slotted spoon; lightly coat with cooking spray, and keep warm. Repeat procedure with remaining ravioli. Combine milk and flour in a saucepan, stirring with a whisk. Bring to a boil; cook for 1 minute or until thick, stirring constantly. Remove from heat. Add butter, stirring until butter melts. Gently stir in Gorgonzola. Place 5 ravioli in each of 6 shallow bowls, and drizzle each serving with 3 tablespoons Gorgonzola mixture. Sprinkle each serving with 1 1/2 teaspoons hazelnuts. Serve immediately. Calories: 250 (33% from fat). Fat: 9.1g (sat 4.5g, mono 2.7g, poly 0.7g). Protein: 9.5g. Carbohydrate: 33g. Fiber: 3.1g. Cholesterol: 22mg. Iron: 2.4mg. Sodium: 636mg. Calcium: 162mg. SERVINGS: 6 (serving size: 5 ravioli, 3 tablespoons Gorgonzola, 1 1/2 teaspoons hazelnuts) You can assemble the ravioli a day ahead, cover with plastic wrap, and refrigerate. The ravioli will float when they are perfectly cooked. Enjoy with a chilled chardonnay. Recipe from Cooking Light, NOVEMBER 2007.
INGREDIENTS 2 cups vanilla reduced-fat ice cream (such as Healthy Choice), softened DIRECTIONS Combine first 5 ingredients in a blender; process until smooth. Pour 3/4 cup ice cream mixture into each of 4 glasses. Top each with about 2 teaspoons whipped topping; sprinkle with the additional pumpkin-pie spice, if desired. Calories: 198 (13% from fat). Fat: 2.8g (sat 1.8g, mono 0.6g, poly 0.1g). Protein: 6.1g. Carbohydrate: 38g. Fiber: 1.4g. Cholesterol: 18mg. Iron: 1.3mg. Sodium: 180mg. Calcium: 157mg. SERVINGS: 4 This recipe was a Finalist in Cooking Light's Starters and Drinks category. Recipe from Cooking Light, JANUARY 2006.
INGREDIENTS (Filling) 3/4 cup packed brown sugar INGREDIENTS (Crust) 1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury) INGREDIENTS (Topping) 1/4 cup whipping cream DIRECTIONS Position oven rack to lowest position. Preheat oven to 425 degrees. To prepare filling, combine first 6 ingredients in a large bowl, stirring with a whisk. Add pumpkin, and stir with a whisk until smooth. To prepare crust, roll dough into an 11-inch circle; fit into a 9-inch pie plate coated with cooking spray. Fold edges under and flute. Pour pumpkin mixture into the crust. Place pie plate on a baking sheet. Place baking sheet on lowest oven rack. Bake at 425 degrees for 10 minutes. Reduce oven temperature to 350 degrees (do not remove pie from oven); bake an additional 50 minutes or until almost set. Cool completely on wire rack. To prepare topping, beat cream with a mixer at high speed until stiff peaks form. Add the amaretto and powdered sugar, and beat until blended. Serve with pie. Calories: 222 (30% from fat). Fat: 7.4g (sat 3.7g, mono 0.7g, poly 0.1g). Protein: 4.1g. Carbohydrate: 35.3g. Fiber: 3g. Cholesterol: 32mg. Iron: 0.8mg. Sodium: 241mg. Calcium: 104mg. SERVINGS: 12 (serving size: 1 wedge and about 1 tablespoon topping) Refrigerated pie dough makes this recipe simple to prepare. Bake the pie on a baking sheet in the lower third of the oven to encourage a crisp crust. Recipe from Cooking Light, NOVEMBER 2003.
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