Low Fat French Onion Soup

Today is unseasonably cold and windy in Buffalo NY and I am in the mood for some soup. To keep this recipe lowfat, I used 4 ounces of Jarlsberg light swiss cheese. This cheese is very flavorful and each serving (1 ounce) has 70 calories and 4 grams of fat.  Regular swiss cheese has 100 calories per ounce and 8 grams of fat.  More cheese could be used as a garnish if preferred, keeping in mind that this would increase the calories per serving. As prepared, this recipe yields 5 servings of soup at approximately 260 calories each.

Low Fat French Onion Soup

5 onions sliced thin
2 Tablespoons olivio light buttery spread (or similar butter substitute)
1 Tablespoon olive oil
1 teaspoon salt
2 garlic cloves
4 cups low sodium beef broth
1/4 cup red wine
1 Tablespoon worcestershire sauce
1 teaspoon sweetener of choice (or sugar)
1/4 teaspoon pepper
5 thin slices whole grain french bread or sliced baguette
5 teaspoons freshly grated parmesan cheese
1/2 cup shredded Jarlsberg light swiss cheese (more or less to taste)

Combine thinly sliced onions, Olivio buttery spread, olive oil, 1 teaspoon salt and the garlic cloves. Cook onions over medium heat until they are carmelized, this takes about 25-30 minutes. This process takes time, remember to keep stirring the onions to keep them from burning.

When the onions are carmelized, combine the flour with the onions and give them a quick stir. Turn the heat down to medium low and let stand for a couple of minutes. Add the beef broth, red wine, worcestershire sauce, sugar and pepper. Simmer for about 10 minutes.

Slice the french bread (or baguette) in 5 thin slices. Add 1 teaspoon of freshly shredded parmesan cheese on each slice of bread and toast in the oven. Ladle soup into 5 individual serving oven safe bowls or mug. Add a thin slice of bread and top with the freshly grated swiss cheese.

Place the soup bowls under the broiler until just bubbly. Remove from the oven and enjoy!

Lower Fat Lemon Spaghetti

I experimented and came up with a recipe for Lemon Spaghetti using fat free half and half, lowfat milk and fresh lemon juice.  This recipe yields approximately 8 servings at 272 calories per serving.

Lower Fat Lemon Spaghetti

1 pound whole wheat spaghetti
2 Tablespoons olive oil
4 cloves garlic cloves (I used 4 cloves and it had a strong garlic flavor)
1/4 teaspoon crushed red pepper
Juice and zest from 2 Lemons
1/2 cup fat free half and half
1/4 cup lowfat milk
1 Tablespoon whole wheat flour (to thicken sauce)
1/2 cup grated parmesan cheese
12 fresh basil leaves, chopped
Small handful of italian parsley, chopped
1/2 teaspoon salt
1 pound asparagus, steamed and cut into 1 inch pieces
Shredded parmesan cheese for garnish

Boil and cook spaghetti as package directs and drain.

Saute the garlic cloves and crushed red pepper for a couple of minutes in olive oil.

Juice and zest 2 lemons.

Add lemon juice, half and half, and lowfat milk to the garlic cloves, olive oil and crushed red pepper.  Add 1 Tablespoon flour to thicken sauce.  Raise the heat to medium to bring to a low boil.  Add lemon zest and parmesan cheese to the cream sauce.  Season with salt to taste.  Add the pasta and remove from heat.  Let the pasta soak up the flavors of the sauce for a couple of minutes.

I steamed the asparagus in water in the microwave for about 3 minutes.  Toss the pasta with the fresh basil, italian parsley, and steamed asparagus.  Serve while hot.

Enjoy!

Lower Fat Scalloped Potatoes

I experimented and came up with a lower fat recipe for scalloped potatoes.  I used a blend of Jarlsberg Lite Reduced Fat Swiss cheese and sharp cheddar cheese with fat free Half & Half.  I was pleased with the results.  This recipe yields 6 servings at approximately 270 calories/serving. 

 

Lower Fat Scalloped Potatoes  

 

4 cups thinly slice potatoes (approx. 4 Russet potatoes)

2 Tablespoons olive oil (I used Berio olive oil for Sauteing & Grilling)

1 Tablespoon Olivio buttery spread
1/4 medium onion, sliced thin
3 Tablespoons whole wheat flour (or white flour if preferred)
1 1/2 cups fat free Half & Half
1 teaspoon salt
1 dash cayenne pepper
3/4 cups Jarlsberg Lite Reduced fat swiss cheese, shredded
3/4 cups cheddar cheese, shredded
Paprika

Preheat the oven to 350 degrees.  In a small pan, combine the olive oil and olivio spread.  Cook at a low temperature until warm.  Add sliced onions and saute until tender.

Add flour and stir until combined. Let blend for approximately one minute.  Add Half & Half and stir mixture using a whisk.  Add salt and a sprinkle of cayenne pepper.  Cook at a low temperature until mixture begins to boil.  Add 1 cup of the cheese mixture reserving 1/2 cup of cheese to sprinkle on the top layer.

Place 1/2 of the sliced potatoes in a one quart casserole dish.   I sprayed the surface of the pan with Pam spray to prevent sticking.  Pour 1/2 of the melted cheese mixture over the layer of potatoes.

Repeat with second layer of potatoes and cheese sauce.  Sprinkle 1/2 cup of the reserved shredded cheese mixture on top.  Sprinkle with paprika for some color.

Bake uncovered for about 1 hour.  Remove from oven.

Makes 6 servings at approximately 270 calories per serving.  Enjoy!

Financial fitness

This is not a typical subject which I have posted about in this blog.  However, lately I have been giving a lot of thought to "financial fitness".  One of my goals for the upcoming year is to practice more self-control when it comes to finances.  Although I do not think of myself as a big spender, I need to work on limiting my day to day spontaneous purchases. 

I must confess, I love coffee.  When I am running around town and drive past a Dunkin Donuts, I cannot resist the urge to pull up to the drive through to get a coffee to go.  And while it is okay to treat myself once in awhile, this should not be a daily event.  I have stocked up on my favorite Dunkin Donuts coffee and I will bring a refillable mug with me when I leave the house.  If I start to save all the money I could have spent on "convenience coffee", I could start planning my next cruise.   Yes, I am proud of myself, I have gone almost a week without giving into the temptation.

I also love keeping up with the latest fashions and going window shopping. But from now on, I will limit my visits to the mall to when I actually need, and not just want, something.  The next time I have the urge, instead I will go to the gym and burn off the excess energy taking exercise classes!

My goal for the year ahead is to practice more self control so that I can save more for the things that my family and I really want.  A little bit of planning can go a long way. 

Fruit Pizza

I wanted to make a healthy after dinner dessert for Christmas dinner at our home.  This is a great way to serve healthy fruits.  The difficult part was coming up with a tasty crust.  This crust is a mixture of whole wheat flour, olive oil, and buttery spread.  It tasted very similar to a graham cracker crust which was a surprise to me.  I used 1/2 cup Filippo Berio Olive oil (for Sauteing and Grilling) which did not overwhelm the taste of the crust.

Fruit Pizza

1/2 cup olive oil (I used Filippo Berio olive oil for sauteing & grilling)
2 teaspoons Promise light spread
1/2 cup sweetener of choice (or sugar)
1 teaspoon vanilla extract
1 egg
2 cups whole wheat flour
2 teaspoons baking powder
8 ounces fat free cream cheese
1/4 cup honey
1/4 cup sweetener of choice (or sugar)
1 teaspoon vanilla extract
Fruit topping can be a variety of fresh fruits such as strawberries, blueberries, raspberries, peaches, mango and pineapple, etc.

Preheat oven to 375 degrees.

For the crust, in a large bowl mix together olive oil, promise light spread, sweetener of choice (or sugar), vanilla and egg until blended.  And flour and baking powder to the oil and egg mixture and combine.  The texture will be crumbly, similar to a graham cracker texture. 

Spread mixture on a pizza pan or cooking sheet.

Bake 10 to 12 minutes and then cool.

Mix together cream cheese, sweetener of choice (or sugar), and vanilla.  Spread over the cooled crust using a pastry bag or similar method as the cream cheese mixture will be very sticky.

Arrange fresh fruit over the top of the pizza.  Cover and refrigerate until ready to serve.

Enjoy! This recipe yields approximately 12 servings.

Cranberry Orange Sauce with Honey

I wanted to try making a healthier cranberry sauce using less sugar and sweetened naturally with honey.   This recipe has become an annual tradition and I am serving this sauce with our Thanksgiving dinner.

Cranberry Orange Sauce with Honey

1 cup water
1/4 cup honey
1/2 cup sweetener of choice (or sugar)
12 oz. bag of fresh cranberries
Juice of 1 fresh orange
1 Macintosh apple chopped fine
orange zest
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg

Combine water, honey, and sweetener of choice (or sugar) over medium heat and bring to a boil.  Add cranberries, orange juice, chopped apple, cinnamon and nutmeg and return to a boil.

Reduce heat and boil gently for 10 minutes, stirring occasionally.  Cover and cool at room temperature. Refrigerate until ready to serve.

Not A Typical Fall Day in Buffalo

What a difference the warmer weather makes as I prepare for the transition from fall to winter in western NY.  I have been recovering from surgery this fall and have been unable to participate in my favorite aerobics classes at the gym.

The milder fall weather has been a dream come true for me. Although I could ride the stationary bike at the gym, it is just not the same as a long walk outside.

 

I looked up at the bright sky and had to remind myself, that yes, it really is the middle of November.

I was suprised by how peaceful it was during my stroll.  Although I passed a few random joggers, I couldn't help but wonder why the streets were so quiet.

I guess it just didn't register that in about a week it would be Thanksgiving Day, because the temperatures didn't feel like it outside.

It wasn't until I made it out to the supermarket later in the day that I understood why.

Most everyone else in the Buffalo area must have been shopping at Wegmans in preparation for the Thanksgiving holiday!