Tag Archives: nutmeg

Spinach Souffle

March 8, 2013 admin Leave a comment

This recipe will make even the most finicky eater a spinach lover. The dish is light and fluffy with loads of cheesy flavor – the spinach flavor is definitely mellowed.

8 servings
149 calories per serving

1/2 c chopped onion
1 clove garlic, minced
1 T margarine, melted
8 oz. low fat cream cheese, at room temperature
8 oz. low fat cottage cheese
salt and pepper to taste
3/4 c egg beaters
20 oz. frozen chopped spinach, thawed, and well drained
1/4 t paprika
1/8 t nutmeg
Pam

Preheat oven to 325 degrees. Melt margarine and cook onion and garlic for 6 minutes. Remove to a bowl and add cream cheese, cottage cheese, salt and pepper and beat with a mixer. Add the egg beaters 1/4 cup at a time mixing well in between and then mix in the spinach. Spray a 9 inch baking dish with Pam and place the spinach mix in the dish and sprinkle with the paprika and nutmeg then cover and back 30 minutes. Uncover and bake another 15 minutes.

Breakfast

Pumpkin Oatmeal

March 12, 2011 admin Leave a comment

A nice change to the regular boring old oatmeal. This one adds lotsa flavor without adding too much sugar. And the serving size is sure to fill you up !

1 serving
272 calories per serving

1 c water
Pinch salt
1/3 c quick oats
1/4 c canned pumpkin
2 T almonds, toasted and chopped
1/4 t cinnamon
2 t brown sugar
Pinch nutmeg

Toast almonds by placed in a hot skillet for 5 minutes. Bring water to boil and add salt and oats. Cook, stirring, for 90 seconds. Combine the rest in a small bowl. Reduce heat to low and stir in the pumpkin mix. Sprinkle with nuts. Serve immediately.

Crock pot, Dinner, Kid Friendly, Sides

Cheryl’s Crock Pot Sweet Potatoes

January 21, 2011 admin Leave a comment

Wherever the recipe came from, this is now “Cheryl’s Sweet Potatoes” to me since my friend Cheryl gave me this recipe 🙂 These are a bit on the high side for calories, so serve them with a nice light serving of fish or chicken. They are so satisfyingly good – just sweet enough without being too sweet ! You could skinny these up using less butter, Splenda brown sugar blend – – but why mess with perfection !?!?!

4 servings
289 calories per serving

2 lb sweet potatoes, peeled and cut into small cubes
1/4 c packed dark brown sugar
1 t cinnamon
1/2 t nutmeg
1/8 t salt
2 T butter, cut into pieces
1 t vanilla

Combine potatoes, sugar, cinnamon, nutmeg and salt and place in the crock pot. Cook on low for 7 hours or high for 4 hours. Add butter and vanilla at the end, stir gently to blend.

MUFAs, Snacks

Candied Walnuts

October 8, 2010 admin Leave a comment

Think Cinnamon Toast Crunch Cereal – that is the flavor you get from this deliciously sweet treat. You can add or remove flavorings as you see fit – I added bunch more cardamom than the recipe calls for because I am addicted to it’s flavor 🙂 This is a perfect healthy treat with tons of MUFA for you ! The won’t last long – you might want to make 2 batches !

Makes 5 cups
2 T nuts = 129 calories

1 egg white
1 t water
5 c walnut pieces
1 c sugar
1 t cinnamon
1/4 t nutmeg
¼ t cardamom
1/8 t ground cloves
½ t salt
Pam

Preheat oven to 325 degrees. Spray a baking sheet with pam. Mix egg white with water and add nuts and mix well. Combine spices and toss with nuts. Spread on pan and cook 30 minutes. Cool completely and store in an airtight container.

Chicken, Dinner, Kid Friendly, Summer

Caribbean Chicken

September 28, 2010 admin Leave a comment

This recipe makes a nice mellow flavored meal full of Caribbean richness and warmth. Try serving with a tossed green salad and some rice.

4 servings
187 calories per serving

¼ c minced onion
1 T sugar
1 T finely chopped jalapeno pepper (seeds removed)
2 t cider vinegar
2 t soy sauce
½ t salt
½ t ground allspice (or a mix of ground cloves and ground nutmeg)
½ t thyme
½ t pepper
¼ t red pepper flakes
1 ½ lb. boneless, skinless chicken thighs
Pam

Combine all except chicken and Pam in a large bowl. Add chicken and toss well to coat. Heat a grill pan (or the BBQ grill in the backyard !) on medium high heat and spray with Pam. Cook 5 minutes per side or until done.

Dessert, Fruit, Kid Friendly, Summer

Peach Cobbler

June 12, 2010 admin Leave a comment

Definitely serve this one warm with some vanilla ice cream or some whipped cream – it’s a great dessert that bakes up quickly and tastes so homey.

8 servings
190 calories per serving

5 c sliced frozen peaches
1/3 c maple syrup
1/4 c firmly packed brown sugar
2 T MINUTE Tapioca
1 T lemon juice
1/2 t cinnamon
1/4 t nutmeg
1 c Bisquick
2 T sugar
¼ – 1/2 c milk
Preheat oven to 375 degrees. Mix peaches with syrup, brown sugar, tapioca, lemon juice and cook on medium heat until it comes to a boil then pour into 9 inch square baking pan. Stir Bisquick, sugar and milk until soft dough forms then drop by heaping tablespoonfuls onto hot fruit. Optionally sprinkle with a little more cinnamon then bake 28 – 30 minutes or until biscuits are golden brown.

Dessert, Kid Friendly

Apple Raisin Sour Cream Pie

March 10, 2010 admin Leave a comment

Pie. With Apples. And Raisins. It’s sweet and fruity and all the things a pie should be. The sour cream mixed in before cooking adds a nice creamy texture to the apples. Enjoy !

8 servings
245 calories per serving

1 prepared low fat graham cracker crust
4 c sliced, peeled Granny Smith apples (4-5 medium)
2 t lemon juice
¼ c dark raisins
½ c low fat sour cream
1 egg white, beaten
10 packets of Equal
1 T flour
¼ t cinnamon plus extra for the top of the pie
1/8 t nutmeg plus extra for the top of the pie

Preheat oven to 350 degrees. Mix apples with lemon juice and add raisins. Combine sour cream, egg white, Equal, flour, cinnamon and nutmeg and mix with the apples and raising then spoon into crust. Sprinkle with extra cinnamon and nutmeg. Bake about an hour, until apples are tender.

Breakfast, Kid Friendly

French Toast with Benefits

January 24, 2010 admin Leave a comment

This stuffed French toast is a welcome change to boring old French toast. The surprise inside is preserves and creamy cheese ! Make it different every week by changing the flavor of the preserves and the fruit topping.

2 servings
268 calories per servings

2 T low fat cream cheese
4 slices whole wheat bread (45 calories per slice)
2 T strawberry preserves
1/2 c egg beaters
3 T skim milk
1 t vanilla
1/2 t cinnamon
1/8 t nutmeg
Pam
optional – fresh or frozen berries for the top

Spread cream cheese on 2 slices of bread leaving a small border so it will not melt out of the sandwich when cooking. Put preserves on the other 2 pieces and make a sandwich. Cut in half. Beat eggs and whisk in milk, vanilla and spices. Heat a skillet and spray with Pam. Dip the sandwich halves in the egg mix and let site a few seconds to soak up some of the mixture. Put in 2 at a time if you have room the bowl. Cook 3 minutes each side.

Breakfast, Kid Friendly

Sunday Morning Banana Pancakes

January 17, 2010 admin 2 Comments

This recipe makes 5 silver dollar pancakes and you can eat them ALL yourself… for only 185 calories ! You might be tempted to make yourself 2 servings, but I tell you, these are so filling, you won’t have room ! Serve with sugar free maple syrup – at only 15 calories per ¼ cup, slather it all over 🙂

1 serving
185 calories per serving

1/4 c whole wheat flour
1/4 c ripe banana, mashed
3 T Egg Beaters
1 T skim milk (or more if the batter is too thick)
1/4 t baking powder
1/4 t vanilla
1 packet Equal
dash salt
dash cinnamon
dash nutmeg

Combine all the dry ingredients. Combine all the wet ingredients. Mix together. This is a thickish batter; it won’t be as thin as regular pancake batter. Cook 5 pancakes on a hot griddle.