eatright Sweet and Smoky Pecans Prep time: 5 minutes Cook time: 15 minutes Makes: 6 servings
1½ cups pecan halves 2 tablespoons maple syrup 2 teaspoons olive oil 1 teaspoon smoked sweet paprika ½ teaspoon salt Pinch cayenne
1. Preheat the oven to 400˚. Line a rimmed baking sheet with parchment paper. In a bowl, combine all the ingredients; mix well.
Dieting around the holidays? Bah, humbug! Here, 12 guilt-free, crowd-pleasing ways to enjoy the season’s eatings.
2. Spread the nuts on the baking sheet; roast, tossing halfway through, until browned, 12 to 15 minutes.
3. Let the nuts cool. Serve. Nutrition facts per serving:
recipes developed by zoe singer photographs by evan sklar
220 calories, 3 g protein, 8 g carbohydrate, 22 g fat (1.9 g saturated), 3 g fiber
Wild Mushroom Crostini
appetizers
Prep time: 10 minutes Cook time: 25 minutes Makes: 6 servings
1 pound mixed wild mushrooms, trimmed and sliced 2 tablespoons balsamic vinegar 1 tablespoon olive oil ¼ teaspoon dried rosemary ¼ teaspoon salt Freshly ground black pepper 12 slices whole-wheat baguette Olive oil spray 2 tablespoons grated Parmesan cheese
1. Preheat the oven to 400˚. In a bowl, toss the mushrooms with the balsamic vinegar, olive oil, rosemary, salt and pepper to taste. 2. Line a rimmed baking pan with foil and spread the mushrooms in the pan. Roast, tossing every 5 minutes, until the liquid has evaporated and the mushrooms are beginning to crisp in spots, about 25 minutes.
3. Meanwhile, lightly spray the baguette slices on both sides with olive oil and place them on a baking sheet. Toast in the oven until the tops are golden, about 4 minutes. Sprinkle each toast with ½ teaspoon Parmesan cheese and return to the oven until the cheese is melted.
4. Pile the mushrooms on the toasted baguette slices; serve.
Nutrition facts per serving: 198 calories, 7 g protein, 29 g carbohydrate, 5 g fat (0.6 g saturated), 4 g fiber
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FITNESSmagazine.COM | NOVEMBER /DECEMBER 2009
eatright Buttermilk-and-Chive Mashed Potatoes
Cheese, Bacon and Cranberry Endive Boats
Prep time: 5 minutes Cook time: 20 minutes Makes: 6 servings
Prep time: 5 minutes Makes: 6 servings
½ cup crumbled blue cheese 6 tablespoons low-fat sour cream 12 endive leaves 4 thin slices turkey bacon, cooked until crisp, crumbled 2 tablespoons dried cranberries
2½ pounds Yukon gold potatoes, peeled and cut into 1-inch chunks 1½ teaspoons salt 1 tablespoon unsalted butter 1 cup low-fat buttermilk, warmed 1 tablespoon chopped fresh chives Black pepper
1. In a bowl, combine the blue cheese and sour cream, mashing together roughly with a fork.
1. Place the potatoes in a large, heavy saucepan with the salt and enough water to cover. Bring to a boil and cook until the potatoes are completely tender, 15 to 20 minutes. Drain well.
2. Spread 1½ teaspoons of the blue cheese mixture into each leaf. 3. Top with crumbled bacon and dried cranberries and serve.
2. Return the potatoes to the pan and stir over low heat for a few minutes to cook off some of the moisture. Add the butter; stir until melted.
Nutrition facts per serving: 105 calories, 6 g protein, 5 g carbohydrate, 7 g fat (3.7 g saturated), 2 g fiber
3. Take the pan off the heat and mash the potatoes with a potato masher. Stir in as much warm buttermilk as needed to make a smooth, creamy puree. (You may not need all of it.) Stir in the chives, and season with black pepper to taste.
Goat Cheese and Apple Canapés Prep time: 10 minutes Makes: 6 servings
¼ cup crumbled goat cheese 1 tablespoon honey 1 large red apple, cored and cut into 24 thin slices 24 watercress leaves Freshly ground black pepper
Nutrition facts per serving:
side dishes
1. In a small bowl, stir together the goat cheese and honey. mixture onto each apple slice and top with a watercress leaf.
Artichoke Dip
Prep time: 5 minutes Cook time: 30 minutes Makes: 6 servings 1 15-ounce can artichoke hearts in water, rinsed and drained ¾ cup cannellini beans, rinsed and drained ¼ cup chopped frozen spinach, thawed and drained well 2 tablespoons grated Parmesan cheese 2 tablespoons reduced-fat sour cream 2 tablespoons part-skim ricotta
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½ teaspoon olive oil ¹⁄8 teaspoon garlic powder
1. Preheat the oven to 350˚. Combine all the ingredients in a food processor and pulse to a rough puree (the texture of bean dip).
2. Spread the dip in a shallow 8-inch ovenproof serving dish and bake until bubbling, about 30 minutes. Serve warm with pita chips.
Nutrition facts per serving: 68 calories, 5 g protein, 9 g carbohydrate, 2 g fat (1 g saturated), 4 g fiber
FITNESSmagazine.COM | NOVEMBER /DECEMBER 2009
Food St yling : Susan Ot taviano for Halley Resources. Prop St yling : Erik a Ellis.
3. Arrange the canapés on a platter and sprinkle with black pepper. 45 calories, 1 g protein, 7 g carbohydrate, 1.5 g fat (1 g saturated), 1 g fiber
Green Beans With Olive-Almond Relish Prep time: 5 minutes Cook time: 8 minutes Makes: 6 servings
2. Spread about ½ teaspoon of the
Nutrition facts per serving:
143 calories, 4 g protein, 27 g carbohydrate, 2 g fat (1.5 g saturated), 2 g fiber
1 pound green beans, trimmed 2 tablespoons prepared green-olive tapenade 1 teaspoon finely grated lemon zest 2 teaspoons freshly squeezed lemon juice ¼ cup sliced almonds, toasted
1. In a pot fitted with a steamer basket, bring an inch of water to a boil. Add the green beans, cover, and steam until just tender, about 8 minutes. 2. In a bowl, whisk together the tapenade, lemon zest and juice. 3. Place the steamed green beans in a bowl and drizzle the tapenade mixture over them. Scatter almonds on top and serve.
Nutrition facts per serving: 72 calories, 2 g protein, 6 g carbohydrate, 5 g fat (0.6 g saturated), 3 g fiber
eatright Sweet Potato and Apple Casserole
Apple Pie With Walnut Crust
Prep time: 15 minutes Cook time: 1 hour 45 minutes Makes: 6 servings
Prep time: 15 minutes Cook time: 45 minutes Makes: 8 servings
2 medium sweet potatoes 1½ tablespoons unsalted butter, softened ¼ teaspoon ground cinnamon ¼ teaspoon ground ginger ¹⁄8 teaspoon ground allspice 3 Granny Smith apples, peeled, cored and cut into ½-inch rings 2 tablespoons maple syrup
Crust 1½ cups all-purpose flour ½ cup chopped walnuts ¼ cup confectioner’s sugar ¾ teaspoon salt ½ teaspoon ground cinnamon 3 tablespoons unsalted butter, cubed and chilled ½ cup reduced-fat sour cream 3 tablespoons vegetable oil
1. Preheat the oven to 350˚. Place the sweet potatoes on a piece of aluminum foil and roast until they can be easily pierced with a fork, about 1 hour. Let cool slightly. 2. Trim the ends and pull off the peels; slice into ½-inch rounds.
side dishes
(continued)
3. Butter a small (3½-quart) cas serole dish with half the butter. In a bowl, stir together the cinnamon, ginger and allspice. Arrange half the apple rings and sweet-potato rounds in alternating layers in the dish; sprinkle with half the spice mixture and half the maple syrup. Layer in the rest of the apples and sweet potatoes, ending with the apples. Sprinkle with the remaining spices, drizzle with the remaining syrup; dot with the rest of the butter. 4. Cover and bake until the apples are very tender, about 45 minutes. Nutrition facts per serving: 111 calories, 1 g protein, 22 g carbohydrate, 3 g fat (1.9 g saturated), 2 g fiber
desserts Red-Wine-Poached Pears With Red-Wine Drizzle Prep time: 5 minutes Cook time: 50 minutes Makes: 6 servings
2 cups dry red wine 1 cup water ½ cup sugar 1 cinnamon stick 3 cloves 3 large, firm pears, peeled and halved, cores scooped out 1½ cups low-fat vanilla ice cream
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dissolves. Simmer 10 minutes.
2. Add the pear halves to the pan cut sides down. Cover and simmer gently until the pears are completely tender, about 10 minutes. Gently transfer the pears to a plate.
3. Raise the heat and boil the poaching liquid until it’s reduced to a syrup (you’ll have about ½ cup), about 30 minutes. 4. Serve each pear half with a scoop of ice cream and a drizzle of the syrup.
1. In a large saucepan, combine
Nutrition facts per serving:
the wine, water, sugar, cinnamon stick and cloves. Bring to a boil, stirring until the sugar
247 calories, 1 g protein, 45 g carbohydrate, 1 g fat (0.5 g saturated), 4 g fiber
FITNESSmagazine.COM | NOVEMBER /DECEMBER 2009
Filling 5 Golden Delicious apples (2½ pounds), peeled, cored and cut into ½-inch slices ¼ cup brown sugar 2 tablespoons all-purpose flour 2 tablespoons lemon juice
1. In a food processor, pulse the flour, walnuts, confectioner’s sugar, salt and cinnamon until the mixture resembles fine cracker crumbs. Add the butter and pulse until the mixture resembles oatmeal. Add the sour cream and vegetable oil and pulse until just combined. 2. Scoop the dough onto a piece of plastic wrap and press it into a disk. Wrap well and refrigerate for at least 1 hour and up to 3 days.
3. Preheat the oven to 400˚. In a bowl, toss together the filling ingredients.
4. Cut the chilled dough in half and return half to the refrigerator. Roll out the other half between 2 sheets of plastic wrap to an 11-inch round. Peel off the top piece of plastic wrap and invert the rolled dough over an 8-inch glass pie plate. Place the filling in the pie plate.
5. Roll out the second half of the dough and gently lay it on top of the filling. Trim the overhanging dough to within ½ inch of the edge of the pie plate. Fold the edge of the dough over and crimp all around. Use a sharp knife to cut 4 vents in the top center of the pie. 6. Bake the pie until the apples are completely tender, about 45 minutes. Cover the edge of the crust with foil after 30 minutes if it is browning too quickly.
Nutrition facts per serving: 331 calories, 5 g protein, 43 g carbohydrate, 17 g fat (4.9 g saturated), 2 g fiber
eatright Chocolate Drops With Pistachios and Cherries Prep time: 15 minutes Cook time: 8 minutes Makes: 5 dozen cookies
¼ cup unsweetened cocoa ¼ cup all-purpose flour 3 egg whites Small pinch salt ¾ cup confectioner’s sugar ½ teaspoon vanilla extract 1 cup chopped bittersweet chocolate, melted and cooled ¹⁄ ³ cup chopped dried cherries ¹⁄ ³ cup chopped toasted pistachios
1. Preheat the oven to 375˚. Line two baking sheets with parchment paper. In a small bowl, whisk together the cocoa and flour.
Pear and Cranberry Crisp Prep time: 10 minutes Cook time: 1 hour Makes: 6 to 8 servings
Filling ¹⁄ ³ cup dried cranberries 2 pounds firm pears (4 large or 5 small pears), peeled, cored and cut into ½-inch slices 2 tablespoons maple syrup 1 tablespoon all-purpose flour ½ teaspoon vanilla extract
3. Reduce the speed to medium and beat in half the melted chocolate, then half the cocoa-flour mixture, scraping the side of the bowl. Repeat with the remaining chocolate and cocoa-flour mixture. 4. Fold in the cherries and pistachios; let the mixture sit until thick enough to scoop, about 5 minutes. 5. Scoop the cookie dough onto the cookie sheets by level teaspoonfuls, leaving about an inch between cookies. Bake 6 to 8 minutes, until the cookies are brown and crackled on the outside.
Topping ¼ cup sliced almonds ¼ cup whole-wheat pastry flour ¼ cup brown sugar 3 tablespoons rolled oats Pinch ground nutmeg Small pinch salt 2½ tablespoons unsalted butter, cubed and softened
6. Let the cookies cool on the baking
1. Preheat the oven to 350˚. Place the
30 calories, 1 g protein, 4 g carbohydrate, 1.5 g fat (0.7 g saturated), 0 g fiber
cranberries in a bowl and cover them with boiling water. Let soak until plump, about 15 minutes. Drain well.
2. Combine the almonds, whole-wheat flour, brown sugar, oats, nutmeg and salt in a food processor; pulse a few times. Add the butter and pulse until the mixture resembles granola. 3. In a 10-inch glass pie plate or baking dish, combine the drained cranberries with the pears, maple syrup, flour and vanilla. Toss well. Scatter the topping over the fruit. 4. Bake the crisp until the topping is well browned, about 1 hour. Serve warm. Nutrition facts per serving: 260 calories, 3 g protein, 49 g carbohydrate, 7 g fat (3.3 g saturated), 6 g fiber
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2. In a mixer fitted with the whisk attachment, beat the egg whites and salt at medium speed until frothy. With the mixer running, gradually add the confectioner’s sugar. When all the sugar has been added, raise the speed to high and beat until the whites have a marshmallow-like consistency. Beat in the vanilla.
FITNESSmagazine.COM | NOVEMBER /DECEMBER 2009
sheets for 1 minute, then transfer them to a wire rack. The cookies can be stored in an airtight container up to 1 week.
Nutrition facts per serving:
STATEMENT OF OWNERSHIP, MANAGEMENT, AND CIRCULATION (Requester Publications Only) 1. Publication Title: Fitness. 2. Publication Number: 009094. 3. Filing Date: 10/1/2009. 4. Issue Frequency: Monthly except Nov/Dec and Jul/Aug issues. Please note: Frequency changed from 11 issues/yr effective with the Jul/Aug ’09 issue. 5. Number of Issues Published Annually: 10. 6. Annual Subscription Price: $16.97. 7. Complete Mailing Address of Known Office of Publication: 375 Lexington Avenue, New York, NY 10017-5514. 8. Complete Mailing Address of Headquarters or General Business Office of Publisher: 375 Lexington Avenue, New York, NY 10017-5514. 9. Full Names and Complete Mailing Addresses of Publisher, Editor, and Managing Editor: Publisher: Lee Slattery, 125 Park Avenue, New York, NY 10017-5529; Editor: Betty Wong, 375 Lexington Avenue, New York, NY 10017-5514; Managing Editor: Kathy Green, 375 Lexington Avenue, New York, NY 10017-5514. 10. 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