Chick Pea Hummus
1/4 cup serving = 70 calories
Serves 6
1 can low sodium chick peas, rinsed and drained
1/2 tsp salt
1 clove garlic
2 tbsp lemon juice
2 tbsp water
2 tbsp tahini paste
Combine all ingredients in food processor and mix until smooth. Serve with pita, crackers, veggies, or as a sandwich spread.
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1/3 cup honey
1/2 cup applesauce
2 egg whites
1/4 cup buttermilk or 1/4 cup skim milk with 1 tbsp lemon juice to sour it or 1/4 cup light soy milk
1 tsp baking soda
1 tsp vanilla
1/2 tsp salt
4 medium ripe bananas pureed until smooth
2 cups whole wheat flour
Combine all ingredients and mix until just combined. Be sure to not overmix. Pour into muffin tins coated with cooking spray or lined with paper liners until 3/4 full. Bake at 350 degrees for 20-30 minutes or until toothpick inserted in middle comes out clean.
Makes 16 small muffins = 95 calories each
1/3 cup honey
1/2 cup applesauce
2 egg whites
1/4 cup buttermilk or 1/4 cup skim milk with 1 tbsp lemon juice to sour it or 1/4 cup light soy milk
1 tsp baking soda
1 tsp vanilla
1/2 tsp salt
4 medium ripe bananas pureed until smooth
2 cups whole wheat flour
Combine all ingredients and mix until just combined. Be sure to not overmix. Pour into muffin tins coated with cooking spray or lined with paper liners until 3/4 full. Bake at 350 degrees for 20-30 minutes or until toothpick inserted in middle comes out clean.
Emily Fonnesbeck RD,CD
Posts
7 comments:
Hi, Emily.
I love your posts. Still havn't tried J.C.'s Muffins; maybe will next week. I've enjoyed most of the receipes so far. Do you have a lower calorie Lasagna? I'm using whole wheat noodles spinich, squash and canned sauces, but what about the cheese? Only ricotta, or combo of that and the hard cheeses like parmeson provalone and romano?
Hi, Emily
I really appreciate you posting each week. The receipes are great!!
Do you have a good lower calorie lasagna? I'm using whole wheat noodles, squash, spinach, and mozzarella cheese. Would ricotta and parmason or provalone or romano be better? How about the sauce? I used canned spicy pepper from Classico because I don't know how to make it. Heeeelllllppppp! Mary
So funny you asked! I just made a veggie lasagna this week! I use cottage cheese instead of ricotta since it has about 1/2 of the calories. I combined 2 cups of cottage cheese with 1/2 cup of parmesan (a lower fat cheese). I did three layers of whole wheat pasta noodles (3 per layer), spaghetti sauce (1 cup each layer), cottage cheese mixture (1/3 of the mixture per layer), mozzarella cheese (about 1/2 cup each layer), and about 1 1/4 cups chopped veggies per layer (I used zucchini and summer squash). You don't cook the noodles or the veggies beforehand. You just layer and throw in a 400 degree oven for 1 hour covered with tinfoil. Then take the tinfoil off and bake for another 15 minutes. This serves 8 and is about 300 calories per serving. Combine with a salad and your set!
Thanks for the question! Let me know if any of the above recipe doesn't make sense. If you try it, I would love to have your feedback on how you liked it!
Oh, and I would recommend parmesan cheese over provolone or romano since it is lower in fat and calories. You can use a jarred spaghetti sauce, just look for one that is only about 50 calories per serving since some of them can be much higher. At 50 calories they probably aren't adding much sugar which is what we would worry about with canned sauces.
Emily, For this lasagna recipe, do you use a 9x13" pan? It sounds delicious and I've been missing lasagna for awhile now. I'm anxious to try this...
8x11 would probably work better so the lasagna noodles would cover the bottom but a 9x13 may work OK. Just put 3 noodles in the bottom before you layer and see how they fit. I hope you like it! Let me know!
I would assume we should use a whole wheat lasagna noodle since they have higher fiber?
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