Grilled Pumpkin

Servings

Servings Per Recipe: 6-8

Ingredients

• 2 pounds fresh pumpkin
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• 1 teaspoon oregano
• ¼ teaspoon salt
• Black pepper to taste

Directions

1. Wash pumpkin and clean out the seeds and fibers.
2. Peel pumpkin.  (You can cook it unpeeled but make sure to instruct dinners to scoop out cooked pulp while eating it.)
3. Cut into ¾ inch vertical strips.
4. Place pumpkins strips in a bowl.  Add all other ingredients and mix.
5. Cook 5-10 minutes per side on medium heat grill.
6. Pierce with a fork and remove from grill when tender.
7. Serve warm.

Nutritional Information

Amount Per Serving: Calories: 73, Total Fat: 4.6g, Cholesterol: 0mg, Sodium: 456mg, Total Carbs: 8.2g, Dietary Fiber: 1.8g, Protein: 1.1g

Blue Cheese and Pear Salad

Servings

Servings Per Recipe: 6

Ingredients

• 1 bunch arugula, torn
• 1 head romaine lettuce, torn
• 3 medium pears, cored and thinly sliced
• ½ cup low-fat buttermilk
• ½ cup blue cheese
• 1 medium garlic clove, minced
• ¼ teaspoon ground black pepper
• 3 tablespoons chopped walnuts, toasted

Directions

1. Divide arugula and romaine among six plates.
2. Arrange pears on greens.
3. Combine buttermilk, cheese, garlic and pepper.
4. Toss salad in dressing.
5. Sprinkle with walnuts and serve.

Nutritional Information

Amount Per Serving: Calories: 126, Total Fat: 6.3g, Cholesterol: 9.3mg, Sodium: 181mg, Total Carbs: 15.1g, Dietary Fiber: 2.7g, Protein: 4.5g

Stuffed Peppers

Servings

Servings Per Recipe: 6

Ingredients

• 1 lb ground beef
• 1/2 cup uncooked long grain rice
• 1 cup water
• 6 green bell peppers
• 2 (8oz) cans tomato sauce
• 1 Tbsp Worcestershire sauce
• 1/4 tsp garlic powder
• 1/4 teaspoon onion powder
• Salt and pepper to taste
• 1 tsp Italian seasoning

Directions

1. Preheat oven to 350 degrees Fahrenheit
2. Place the rice and water in saucepan and bring to a boil. Reduce heat and cook 20 minutes.  In a skillet cook the beef over medium heat until evenly browned.
3. Remove and discard tops, seeds and membranes of the bell peppers.   Arrange peppers in baking dish with the hollowed sides facing upward.
4. In a bowl, mix the browned beef, cooked rice, 1 can tomato sauce, Worcestershire sauce, garlic powder, onion powder, salt and pepper.  Spoon equal amount of the mixture into each pepper.  Mix the remaining tomato sauce and Italian seasoning in bowl and pour over the peppers.
5. Bake 1 hour in the preheated over, basting with sauce every 15 minutes until the peppers are tender.

Nutritional Information

Amount Per Serving: Calories: 248, Total Fat: 9.4g, Cholesterol: 46mg, Sodium: 564mg, Total Carbs: 25.6g, Dietary Fiber: 3.5g, Protein: 16g

Caramelized Turnips

Servings

Servings Per Recipe: 4

Ingredients

• Freshly ground black pepper
• Salt to taste
• 1 tsp olive oil
• 8 small turnips

Directions

1. Preheat oven to 425 degrees F.
2. Turnips that are sufficiently young and tender need only be rinsed and dried before cooking; older purple-top turnips will need to be peeled. Cut the turnips into halves or quarters if they are small. Big ones should be cut in half lengthwise and the halves sliced into wedges.
3. Toss the turnips in a bowl with the olive oil and salt and pepper. Spread them out in an even layer on a baking sheet and roast them for about 10 minutes, then toss.
4. Roast for 5 minutes more and check for doneness (can take from 15-30 minutes) the turnips are done when they are fork tender.

Nutritional Information

Amount Per Serving: Calories: 35, Total Fat: 1g, Cholesterol: 0mg, Sodium: 82.4mg, Total Carbs: 6g, Dietary Fiber: 2g, Protein: 1g

Butternut Squash Soup

Servings

Servings Per Recipe: 6

Ingredients

• Sea salt to taste
• Ground black pepper to taste
• 2 Tbsp pumpkin or squash seeds
• 2 Tbsp dry sherry or Marsala wine
• 1 stalk celery, chopped
• 1 onion, chopped
• 2 tsp canola oil
• 2 Tbsp lemon juice
• 4 cups skim milk or chicken stock
• 1/4 tsp cumin
• 1 pinch allspice
• 1 butternut squash, approx. 2-2 1/2 lbs

Directions

1. Preheat oven to 350 degrees F
2. Cut squash in half, scrape out seed and set aside.  Place squash, cut side down on a baking sheet and bake until tender, about 40 minutes.  Let cool 10 minutes.
3. While squash is baking, heat oil in small skillet over medium heat.  Add onion and celery and cook until soft and translucent, about 3 minutes.
4. Scoop squash pulp out of skin with spoon and put into large bowl.  Add onion, celery and milk or stock.  Stir to combine.
5. Puree mixture in blender in batches, being careful not to overfill blender.  Strain blended mixture through a colander to remove any remaining seeds.
6. Add lemon juice, cumin, allspice and sherry or wine.  Season with salt and pepper to taste.
7. Spread cleaned, reserved seeds on baking sheet and toast in oven about 10 minutes.
8. Reheat soup, adding milk or stock if too thick.  Divide among 6 bowls and top with toasted seeds.

Nutritional Information

Amount Per Serving: Calories: 136, Total Fat: 7g, Cholesterol: 0mg, Sodium: 110mg, Total Carbs: 26g, Dietary Fiber: 7g, Protein: 3g

Roasted Beet Salad

Servings

Servings Per Recipe: 2

Ingredients

• 2 tsp red wine vinegar
• 2 tsp olive oil
• 1 1/2 Tbsp pine nuts
• Salt to taste
• Ground black pepper

For Vinaigrette:

• 1 tsp finely chopped shallots
• 1 cup red or green lettuce left

For Salad:

• 1 medium beet, unpeeled
• 2 tsp goat cheese

Directions

For Vinaigrette:

1. Place all ingredients in blender. Blend on high speed to combine. Salt and pepper to taste.

For Salad:

1. Preheat oven to 350 degrees Fahrenheit. Wrap beets in aluminum foil. Roast in the oven until tender, about 1 hour.
2. Peel the beets when they are cool enough to handle but still warm.  Cut into wedges.
3. Toss beets with half of vinaigrette.
4. In another bowl, toss greens with the remaining vinaigrette.
5. Arrange greens on serving plate.  Place beets on top of greens.
6. Crumble goat cheese and sprinkle over top of salad.

Nutritional Information

Amount Per Serving: Calories: 198, Total Fat: 18g, Cholesterol: 6mg, Sodium: 129.9mg, Total Carbs: 6g, Dietary Fiber: 1g, Protein: 5g

Pumpkin Popovers

Servings

Servings Per Recipe: 12

Ingredients

• 1/4 cup canned pumpkin puree
• 3 large eggs
• 3 large egg whites
• 2 cups nonfat milk
• 3 Tbsp canola oil
• 2 cups all-purpose flour
• 1/2 tsp salt
• 1/4 tsp pumpkin-pie spice
• 1/8 teaspoon cayenne

Directions

1. Preheat oven to 400 degrees Fahrenheit. Place a 12-cup muffin pan on a baking sheet in oven to preheat.
2. Whisk together pumpkin puree, eggs, egg whites, milk and oil in a medium bowl until smooth.
3. Combine flour, salt, pie spice and cayenne in a large bowl.  Add the pumpkin mixture to the dry ingredients and whisk until smooth.
4. Remove the muffin pan from the oven and coat it with cooking spray.  Divide the batter among the prepared cups.  Bake the popovers until puffed an browned, about 25 minutes.  Remove the popovers from the oven and reduce the oven temperature to 350.  With a small knife cut small slits into the sides of the popovers, about 3 to 4 per popover.  Bake an additional 7 to minutes.  Serve hot.

Nutritional Information

Amount Per Serving: Calories: 126, Total Fat: 3.7g, Cholesterol: 53.9mg, Sodium: 147.9mg, Total Carbs: 17.3g, Dietary Fiber: 0.8g, Protein: 6.3g

Pumpkin Pancakes

Servings

Servings Per Recipe: 12

Ingredients

• 1 cup all purpose flour
• 1/2 cup pumpkin puree
• 1 Tbsp sugar
• 1 cup skim milk
• 2 eggs, separated
• 2 tsp baking soda
• 1/4 tsp salt
• 1/2 tsp ground cinnamon
• 2 Tbsp vegetable oil

Directions

1. Combine dry ingredients and spice in bowl.
2. In second bowl, whisk together, pumpkin puree, eggs yolks, milk, and vegetable oil.
3. Stir wet ingredients into dry ingredients.
4. Use a mixer to beat egg whites until peaks form.  Then, fold into batter.
5. Pour 1/4 cup of batter onto a greased griddle and cook until golden brown.
6. Serve with syrup.

Nutritional Information

Amount Per Serving: Calories: 207, Total Fat: 6.9g, Cholesterol: 98.9mg, Sodium: 244mg, Total Carbs: 27.7g, Dietary Fiber: 1.5g, Protein: 9.1g