Summer swimsuit season fast approaches. This doesn’t mean you need to bypass comfort foods. Try the slimmed down versions of these classic recipes.
Caramelized Onion, Mushroom and Gruyere Quiche with Oat Crust
For the crust:
- Cooking spray
- 3/4 cup rolled oats
- 1/2 cup all-purpose flour
- 1/4 teaspoon salt
- 3 tablespoons cold, unsalted butter, cut into small pieces
- 3 tablespoons cold, lowfat buttermilk
For the filling:
- 4 teaspoons olive oil
- 1 large onion, sliced thinly into half moons
- 8 ounces sliced mixed mushrooms, such as cremini, oyster, shiitake
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon dry mustard
- 1 tablespoon chopped fresh thyme leaves (or 1 teaspoon dry)
- 3 large eggs
- 3 egg whites
- 1 cup evaporated fat-free milk (not condensed milk)
- 2/3 cup grated Gruyere cheese (about 1-ounce)
Preheat the oven to 400 degrees F.
Spray a 9-inch pie dish with cooking spray.
To prepare the crust, put the oats, flour and salt in the bowl of a food processor and pulse 3 times to combine. Add the butter and pulse about 12 times, until you get a pebbly course texture. Add the buttermilk and pulse 3 to 5 times more to combine. Form the mixture into a ball and place it between 2 large pieces of waxed paper. Roll out into a circle about 10 inches in diameter.
Remove the top sheet of waxed paper. Transfer the crust, still on the other piece of waxed paper to the pie dish, then remove the waxed paper from the top. Press the crust gently into the dish. Bake for 9 minutes, then let cool.
To prepare the filling, heat 2 teaspoons of oil in a large nonstick pan over a medium-low heat. Add the onion and cook, stirring occasionally, until golden brown and caramelized, about 20 minutes. Transfer the onions to a bowl. Add the remaining 2 teaspoons of oil to the pan and heat over a medium-high heat. Add the mushrooms and cook, stirring occasionally, until they have released their water and begin to brown, about 6 minutes. Add the onions back to the pan, stir in the salt, pepper, mustard and thyme.
In a medium bowl whisk together the eggs, egg whites and evaporated milk.
Sprinkle the cheese into the pie crust. Top with the mushroom-onion mixture and pour the egg mixture on top. Reduce oven temperature to 350 degrees F. Bake for 35 minutes or until knife inserted in the middle comes out clean. Let stand for 5 minutes before cutting into 6 wedges and serving.
Nutritional analysis per serving (Serving size: 1 wedge)
Calories 270; Total Fat 14 g; (Sat Fat 6 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 14 g; Carb 24 g; Fiber 2 g; Cholesterol 125 mg; Sodium 430 mg
Excellent source of: Protein, Riboflavin, Phosphorus, Selenium
Good source of: Vitamin A, Niacin, Vitamin D, Pantothenic Acid, Calcium, Iodine, Iron, Potassium
- 4 teaspoons canola oil
- 1 pound top round, London broil, or flank steak, thinly sliced
- 1 small onion, thinly sliced
- Two 8-ounce packages white button mushrooms, cleaned, stemmed, and sliced (about 5 cups)
- 2 cloves garlic, minced
- 1 tablespoon all-purpose flour
- 2 cups low-sodium beef broth
- 1/2 cup dry red wine
- 3/4 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 2/3 cup plain Greek-style nonfat yogurt
- 4 cups cooked whole-wheat egg noodles
- 4 teaspoons minced fresh parsley
Heat 2 teaspoons of the oil in a large skillet over medium-high heat. Add the beef and cook until browned on all sides, about 5 minutes. Transfer the meat with its juices to a plate.
Heat the remaining 2 teaspoons of oil in the skillet over medium-high heat. Add the onions and cook, stirring, until soft and translucent, about 3 minutes. Add the mushrooms and garlic and cook, stirring occasionally, until the mushrooms are soft and have released most of their water, about 5 minutes.
Return the beef and juices to the pan and stir to incorporate. Sprinkle with the flour and stir until well combined. Add the beef broth, wine, salt, and pepper and bring to a boil. Reduce the heat and simmer until the mixture thickens and reduces slightly, 5 minutes. Stir in the yogurt and cook for 1 minute more.
Spoon the mixture over the noodles and garnish with parsley.
Serving size: 1 cup noodles, 1 1/2 cups beef-mushroom mixture, 1 teaspoon parsley
Calories 520; Total Fat 15 g (Sat Fat 3.5 g, Mono Fat 6.5 g, Poly Fat 2.5 g); Protein 40 g; Carb 51 g; Fiber 2 g; Cholesterol 85 mg; Sodium 560 mg
Excellent source of: Copper, Folate, Iron, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Vitamin B12, Vitamin K, Zinc
Good source of: Fiber, Magnesium
Cherry Ricotta Cheesecake
- Cooking spray
- 1 16-ounce container of part-skim ricotta cheese
- 1/2 cup of reduced-fat sour cream
- 4 ounces of neufchatel cheese, or reduced fat cream cheese, softened
- 3 large eggs
- 3/4 cup of sugar
- 1/4 cup of all-purpose flour
- 1 teaspoon of vanilla extract
- 1 teaspoon of finely grated lemon zest
- 1/4 teaspoon of salt
- 2 cups fresh or frozen pitted sweet cherries
- 1 tablespoon honey
- 1 tablespoon lemon juice
- 1/2 teaspoon unflavored gelatin
- 1 tablespoon warm water
Preheat oven to 325 degrees. Coat a 9-inch spring form pan with cooking spray. Place ricotta in a food processor and process until smooth and creamy. Add sour cream, cream cheese, eggs, sugar, flour, vanilla, lemon zest and salt. Process until well blended. Pour into the prepared pan and bake until the center is just set, 50 to 55 minutes. Transfer to a wire rack to cool, then cover and chill in the refrigerator for 3 hours.
Put the cherries, honey and lemon juice in a medium saucepan and bring to a boil. Remove the pan from the heat. In a small bowl stir the gelatin in the warm water until dissolved then stir the dissolved gelatin into the cherry mixture. Cover and chill in the refrigerator for 3 hours, stirring once or twice, until the mixture is thickened but not yet formed to the pan.
After the 3 hours chilling, top the cheesecake with the cherry mixture and then serve, or keep in the refrigerator, covered, for up to three days.
Calories 290; Total Fat 12g; (Sat Fat 7 g, Mono Fat 3.5 g, Poly Fat .6 g) ; Protein 12 g; Carb 34 g; Fiber 1 g; Cholesterol 115 mg; Sodium 230 mg
Excellent source of: Calcium, Protein, Selenium
Good source of: Phosphorus, Riboflavin, Vitamin A