Recent recipes
Silk Soy Nog Cheesecake
Ah, cheesecake for the holidays. Great taste, great holiday tradition, and lots of calories. Guess again! This new version of an eggnog cheesecake is made with silk soy nog with about one quarter of the fat and calories. Combine that with a reduced fat crust and the result is a dessert that is still full of taste but lighter on the calories.
Sweet Scalloped Potatoes
Holiday meals are a wonderful tradition, but the calories add up fast. Backus Registered Dietitian Shannon Haynes shows how to make delicious and low-fat scalloped potatoes using a combination of red and Yukon Gold potatoes along with sweet potatoes which add a lot of vitamins to this dish. By using low-fat milk and low-fat cheddar cheese in the recipe, Shannon shows how to cut back on the calories.
Healthy Roasted Nuts
This recipe features a variety of nuts mixed with seasonings and baked to a golden brown. The result is a healthier snack or gift for our friends and families instead of the traditional cookies and sweets.
Cathy's Pumpkin Bread
This modified recipe for pumpkin bread will help you watch the calories but still have great taste. The video contains good advice on how to make this happen as we wind down from all of the hefty holiday meals and start to plan ways to watch our weight in the new year.
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Pineapple Black Bean EnchiladasThis recipe is a healthy and tasty take on the traditional enchilada. Not only is it heart healthy by using low-fat dairy products, but the black beans, whole wheat tortilla wraps and pineapple provide a good source of fiber and nutrients. The American Heart Association recommends people eat more fiber, especially from fruits, vegetables and beans. These enchiladas are always a crowd pleaser, and most importantly, easy to make. Enjoy!
Ingredients:
2 teaspoons extra virgin, first cold pressed, olive oil
1 large yellow onion, chopped (about 1 cup)
1 medium red bell pepper, chopped (about 1 cup)
1 small can (8 oz) pineapple tidbits in juice, drained, 1/3 cup juice reserved
1 can (15 oz) black beans, drained, rinsed
1 can (4.5 oz) chopped green chilies
1 teaspoon salt
1/2 cup chopped fresh cilantro or 1-2 Tablespoons dried
3 cups shredded reduced-fat Cheddar cheese (12 oz)
1 can (10 oz) Mild enchilada sauce (World Classics from Big Y)
8 whole wheat flour tortillas (8 or 9 inch)
1/2 cup reduced-fat sour cream
4 teaspoons chopped fresh cilantro
Directions:
1. Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In medium nonstick skillet, heat oil over medium heat. Add onion and bell pepper; cook 4 to 5 minutes or until softened. Stir in pineapple, beans, green chilies and salt. Cook and stir until thoroughly heated. Remove skillet from heat. Stir in 1/2 cup cilantro and 2 cups of the cheese.
2. Spoon and spread 1 tablespoon enchilada sauce onto each tortilla. Then spoon about 3/4 cup vegetable-bean mixture over sauce on each. Roll up tortillas; place seam side down in baking dish.
3. In small bowl, mix reserved 1/3 cup pineapple juice and remaining enchilada sauce; pour over entire surface of enchiladas in dish. Sprinkle with remaining 1 cup cheese. Spray sheet of foil large enough to cover baking dish with cooking spray; place sprayed side down over baking dish and seal tightly.
4. Bake 35 to 40 minutes, removing foil during last 5 to 10 minutes of baking, until cheese is melted and sauce is bubbly. Top each baked enchilada with 1 tablespoon sour cream and fresh cilantro.
*Serves 8 adults or 16 children, 1/2 enchilada serving size for children.
Serving Size for Adult: 1 Enchilada
Nutritional Information Per Adult Serving:
Calories 330 Calories from Fat 70
% Daily Value
Total Fat 7g 11%
Saturated Fat 3g 15%
Sodium 1110mg 46%
Total Carbohydrate 48g 16%
Dietary Fiber 7g 28%
Protein 19g
Vitamin A 20%
Vitamin C 40%
Calcium 40%
Iron 15%
*This Recipe provided by Backus dietitian Shannon Haynes, is an adjusted version of a recipe by Mary Buescher, winner of Pillsbury Bake-Off , a registered trademark of General Mills ©2006