Talk Takeaway: Nutrition with Lisa Lillien

Posted on Oct 24, 2012 10:45am

Baked Pumpkin Mac & Cheese
1/4th of recipe: 276 calories, 5g fat, 590mg sodium, 46.5g carbs, 8.5g fiber, 10.5g sugars, 11.5g protein

3 cups frozen cauliflower florets
4 ½ ounces (about 1 ¼ cups) uncooked high-fiber elbow macaroni
1 tablespoon light whipped butter or light buttery spread
2 cups finely chopped onion
¼ teaspoon salt
Dash cayenne pepper
1 cup canned pure pumpkin
2 slices fat-free cheddar cheese
4 wedges The Laughing Cow Light Creamy Swiss cheese
1 ounce (about 15) reduced-fat sour cream & onion potato chips, crushed

Preheat oven to 350 degrees. Spray an 8-inch by 8-inch baking pan with nonstick spray.

Place cauliflower in a large microwave-safe bowl; cover and microwave for 3 minutes. Uncover and stir. Cover and microwave for another 3 minutes, or until hot. Drain excess liquid. Roughly chop cauliflower and return to the bowl.

In a medium-large pot, cook pasta per package instructions, about 8 minutes. Drain pasta and stir into cauliflower.

Meanwhile, melt butter in a large skillet over medium-high heat. Add chopped onion, salt, and cayenne pepper. Cook and stir until softened, about 5 minutes. Reduce heat to medium low. Stirring frequently, cook until caramelized, 20 to 25 minutes.

Stir onion mixture into cauliflower and pasta.

In a microwave-safe bowl, mix pumpkin, cheese slices, and cheese wedges, breaking slices and wedges into pieces. Microwave for 30 seconds. Stir well. Microwave for another 30 seconds, or until cheeses have melted. Stir well.

Add cheese mixture to the pasta, cauliflower, and onion mixture. Stir to coat. Transfer contents to the baking pan and cover with crushed chips.

Bake until lightly browned, about 20 minutes. Enjoy!

Turkey & Veggie Meatloaf Minis
1/9th of recipe (1 mini meatloaf): 142 calories, 5.25g fat, 494mg sodium, 9g carbs, 1.5g fiber, 4g sugars, 14g protein

1 small onion
¼ cup plus 3 tablespoons ketchup
1 ¼ pounds raw lean ground turkey
3 cups bagged broccoli cole slaw, roughly chopped
½ cup fat-free liquid egg substitute
½ cup quick-cooking oats
2 teaspoons garlic powder
1 teaspoon salt

Preheat oven to 350 degrees. Line 9 cups of a 12-cup muffin pan with foil baking cups, or spray them with nonstick spray.

Grate onion into a large bowl. Add ¼ cup ketchup and all other ingredients. Thoroughly mix.

Evenly distribute turkey-veggie mixture among the muffin cups and top with ketchup, 1 teaspoon each.

Bake until firm with lightly browned edges, 30 to 35 minutes. Enjoy!

Great Garlic Miracle Mashies
1/5th of recipe (about ¾ cup): 120 calories, 3g fat, 315mg sodium, 20.5g carbs, 3.5g fiber, 3.5g sugars, 4g protein

1 head of garlic
1 teaspoon olive oil
One 12-ounce russet potato
5 cups cauliflower florets (about 1 head)
3 tablespoons fat-free half & half
2 tablespoons light whipped butter or light buttery spread
½ teaspoon salt, or more to taste
Optional seasoning: black pepper
Optional topping: chopped chives

Preheat oven to 425 degrees.

Remove papery outer layer from garlic, leaving skins around the cloves intact. Slice off the top of the garlic head, ¼ to ½ inch, exposing the tops of the cloves. Place garlic on a piece of foil, drizzle with oil, and use your fingers to coat.

Wrap foil tightly around garlic, enclosing it completely, and place in a baking pan. Bake for 40 minutes or until soft enough to mash.

Meanwhile, bring a large pot of water to a boil. While waiting for water to boil, peel and cube the potato.

Add potato and cauliflower to boiling water. Once returned to a boil, reduce heat to medium. Cook until potato and cauliflower are very tender, 15 to 20 minutes.

Drain water and transfer potato and cauliflower to a large bowl. Unwrap garlic and remove cloves; discard skin. Add the soft cloves to the large bowl.

Add half & half, butter and salt to the bowl. Thoroughly mash with potato masher. Enjoy!

Sausage-Loaded Pizza-Bellas
½ of recipe (1 pizza-bella): 189 calories, 6.5g fat, 565mg sodium, 14g carbs, 3g fiber, 4.5g sugars, 17g protein

2 sticks light string cheese
2 large portabella mushrooms, stems chopped and reserved
2 frozen meatless or turkey sausage patties with 80 calories or less each
¼ cup diced bell pepper
¼ cup diced onion
¼ cup pizza sauce
Optional toppings: garlic powder, red pepper flakes

Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray.

Break each string cheese stick into thirds and place in a blender or food processor – blend at high speed until shredded. (Or pull into shreds and roughly chop.)

Place mushroom caps on the sheet, rounded sides down. Bake until slightly tender, about 8 minutes. Remove sheet, but leave oven on.

Meanwhile, bring a skillet sprayed with nonstick spray to medium heat. Cook sausage patties for 4 minutes. Flip patties and add pepper, onion, and mushroom stems. Cook, stirring veggies, until sausage patties are cooked through and veggies are slightly softened and lightly browned, about 5 minutes.

Transfer cooked chopped veggies to a medium bowl and blot away excess moisture. Chop or crumble sausage.

Blot away excess moisture from mushroom caps. Spread with pizza sauce, sprinkle with shredded string cheese, and top with cooked veggies and sausage.

Bake until mushrooms are tender, filling is hot, and string cheese has melted, 8 to 10 minutes. Enjoy!

PB&J French Toast Nuggets
Entire recipe (4 nuggets): 267 calories, 10g fat, 448mg sodium, 32.5g carbs, 6.5g fiber, 10.5g sugars, 13.5g protein

¼ cup fat-free liquid egg substitute
½ teaspoon vanilla extract
¼ teaspoon cinnamon
1 light hot dog bun
1 tablespoon reduced-fat peanut butter, room temperature
1 tablespoon low-sugar grape jelly or strawberry preserves
2 teaspoons light whipped butter or light buttery spread
Optional toppings: powdered sugar, sugar-free pancake syrup

In a wide bowl, mix egg substitute, vanilla extract, and cinnamon.

Open bun without separating the halves. Spread peanut butter onto one half, top with jelly or preserves, and lightly press to seal. Slice into four "nuggets."

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom. Meanwhile, coat nuggets on all sides with egg mixture.

Cook nuggets, flipping occasionally, until golden brown on all sides, 3 to 4 minutes. Enjoy!

Red Hot Apple Pie in a Cup
Entire recipe: 140 calories, 0.5g fat, 44mg sodium, 47g carbs, 3.5g fiber, 24.5 sugars, 0.5g protein

1 medium Fuji apple, cored and cut into ½-inch cubes
12 to 15 pieces Red Hots Cinnamon Flavored Candy
2 low-fat cinnamon graham crackers (1/2 sheet), crushed
2 tablespoons Fat Free Reddi-wip
Dash cinnamon

Place apple cubes in a microwave-safe cup or mug. Top with Red Hots – the more you use, the hotter the results! Cover and microwave for 2 minutes.

Stir well. Re-cover and microwave for 1 to 2 minutes, until apple cubes are soft.

Mix well. Let cool.

Top with crushed graham crackers, Reddi-wip, and cinnamon. Voila!

Read More

Connect with the Talk