Tuesday, January 5, 2010

Ingredients:
1 egg
2/3 cup Splenda Granular or equivalent sweetener of your choice
1 can (1 3/4 cups) pumpkin, not pumpkin pie mix
1 tsp vanilla extract
2/3 cup nonfat milk
1 cup whole wheat flour
1/2 cup oat flour
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1 tsp. cinnamon
1 tsp. pumpkin pie spice

Directions:
Preheat oven to 425 degrees. Spray a 12-serving muffin pan with nonstick cooking spray or line with paper baking cups and spray insides with nonstick cooking spray. Set aside. In a large bowl combine pumpkin, eggs, splenda, vanilla, milk and stir well. Sift in flours, baking soda, baking powder, salt, cinnamon and pumpkin pie spice. Fill prepared muffin cups equally, sprinkle tops with extra cinnamon. Bake 20 minutes, or until a wooden toothpick inserted in center comes out clean.

Added note: if you can't find oat flour then try putting quick cook oats (not instant) in your blender and pulverizing, shaking, pulverizing, shaking the container until it all grinds down to a flour. Should work just fine! Also...be sure to spray your muffin pan or cups with nonstick spray or yes, they will stick.

Number of Servings: 12

Nutritional Info
  • Fat: 0.9g
  • Carbohydrates: 13.6g
  • Calories: 70.4
  • Protein: 3.1g
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Ingredients:
Turkey, Ground turkey, 93% lean, 16 oz
Spaghetti Sauce, Classico Tomato & Basil, 26 oz jar
Peppers, sweet, red, raw, sliced, 1 cup
Onions, raw, 1 cup, chopped
Fresh chopped Basil, 2 tbsp
Mushrooms, canned, .5 cup
Artichoke Hearts, 12 oz jar, drained
Italian Herb Seasoning mix, 1 tsp
Red or White Wine, 4 fl oz
Whole Wheat Penne, Bowtie or Spirals (dry), 16 oz

Directions:
Saute onion, garlic and peppers in olive oil until soft. Add ground turkey and cook thoroughly. Split the artichoke hearts in half. Add jar of marinara sauce to the turkey, fold in mushrooms, artichoke hearts, fresh basil and Italian herbs. Add salt & pepper to taste. Simmer on low for 20 minutes.

Cook pasta until "al dente" and drain. Add sauce to the pasta and serve.

Makes 10 - 1 cup servings

Nutritional Info
  • Fat: 6.1g
  • Carbohydrates: 45.6g
  • Calories: 290.1
  • Protein: 16.3g
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Ingredients:
3 large potatoes peeled
1 large turnip peeled
3 cloves garlic minced
1/2 cup 1% milk
2 tbsp fat free sour cream
4 tbsp Bummel & Brown Spread
1/2 tbsp dried parsley flakes
1 tbsp chopped chives
1 tsp salt
1/2 tsp fresh ground pepper


Directions:
Cut potatoes and turnips into equal sized cubes and place them into a large pot. Cover them with water and bring to a boil. Cook over medium-low heat until tender. Drain the water and mash the potatoes & turnips together. Add in all the remaining ingredients and mash until well blended.

Makes about 6 1-cup servings

Nutritional Info:
  • Fat: 3.9g
  • Carbohydrates: 37.7g
  • Calories: 202.8
  • Protein: 5.2g
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