Almond Brittle

1 cup sugar

1/2 cup light-colored corn syrup

3/4 cup coarsely chopped almonds, toasted

1 tablespoon butter

1/2 teaspoon vanilla extract

1/8 teaspoon salt

1 teaspoon baking soda

Line a jelly-roll pan with parchment paper. Combine sugar and syrup in a 2-quart glass bowl. Microwave at HIGH 3 minutes (sugar mixture will be clear and bubbly). Stir in almonds. Microwave at HIGH 3 minutes or until mixture is a light caramel color, stirring every minute. Stir in butter, vanilla, and salt. Microwave at HIGH 1 1/2 minutes or until mixture is the color of peanut butter. Add baking soda, and stir until texture is foamy. Quickly pour mixture onto prepared pan. Spread to 1/4-inch thickness. Let stand 30 minutes. Break brittle into pieces, and store in an airtight container for up to a week.

Serves 13

Calories 142

Fat 4g

Satfat 0.8g

Monofat 2.2g

Polyfat 0.8g

Protein 1.3g

Carbohydrate 27.3g

Fiber 0.8g

Cholesterol 2mg

Iron 0.2mg

Sodium 136mg

Calcium 19mg


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Microwave Sweet Potato Chips

Cooking spray

1 (14-ounce) sweet potato, very thinly sliced, divided

1 teaspoon finely chopped fresh rosemary, divided

1/2 teaspoon salt, divided

1/4 teaspoon freshly ground black pepper, divided

Cut a circle of parchment paper to fit a microwave-safe plate; coat parchment lightly with cooking spray. Arrange one-fourth of the potato slices in a single layer on parchment. Sprinkle evenly with 1/4 teaspoon rosemary, 1/8 teaspoon salt, and a dash of pepper. Microwave at POWER LEVEL 9 for 4 minutes. Check for crispness. Continue to cook at 30-second intervals until done. Repeat procedure with remaining potato, rosemary, salt, and pepper.

Serves 8

Calories 43 Fat 0.1g Satfat 0.0g Monofat 0.1g Polyfat 0.0g Protein 0.8g Carbohydrate 10.1g Fiber 1.5g Cholesterol 0.0mg Iron 0.3mg Sodium 175mg Calcium 15mg

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Asparagus and Lemon Risotto

3/4 cup chopped onion

2 tablespoons butter

1 tablespoon olive oil

2 garlic cloves, minced

1 cup uncooked Arborio rice or other medium-grain rice

3 cups unsalted chicken stock

1/3 cup dry white wine

1 pound asparagus, trimmed and cut into 1/2-inch pieces

1/2 teaspoon grated lemon rind

1 1/2 tablespoons fresh lemon juice

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 1/2 ounces shaved Parmigiano-Reggiano cheese (1/3 cup), divided

Combine first 4 ingredients in a 2-quart microwave-safe glass bowl. Microwave at HIGH 3 minutes. Stir in rice; microwave at HIGH 3 minutes. Stir in stock and wine; microwave at HIGH 16 minutes, stirring for 30 seconds every 4 minutes. Add asparagus; microwave at HIGH 2 minutes. Stir in rind, juice, salt, pepper, and half of cheese. Top with remaining cheese.

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Pork and Sweet Pepper Kebabs

1/4 cup lower-sodium soy sauce

1 tablespoon fresh lemon juice

1 tablespoon ketchup

2 teaspoons brown sugar

1 teaspoon Worcestershire sauce

1/4 teaspoon crushed red pepper

4 garlic cloves, minced

1 (1-pound) pork tenderloin, trimmed and cut into 1/2-inch cubes

1/4 teaspoon kosher salt

16 mini bell peppers

Cooking spray

Place first 7 ingredients in a large zip-top bag, stirring well. Add pork; seal bag. Refrigerate 1 hour, turning after 30 minutes.

Preheat grill to medium-high heat.

Remove pork from bag, and discard marinade. Thread pork evenly onto 4 (6-inch) skewers; sprinkle evenly with salt. Thread 4 mini bell peppers onto each of 4 (6-inch) skewers. Arrange skewers in a single layer on grill rack coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness.

Serves 4

Calories 175

Fat 3g

Satfat 0.8g

Monofat 0.9g

Polyfat 0.5g

Protein 25.5g

Carbohydrate 10.3g

Fiber 2.4g

Cholesterol 74mg

Iron 1.9mg

Sodium 408mg

Calcium 19mg

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Pork Schnitzel

1/4 cup fat-free sour cream

1 tablespoon chopped dill

2 tablespoons low-fat buttermilk

5/8 teaspoon kosher salt, divided

3/4 teaspoon freshly ground black pepper, divided

1/4 cup fat-free milk

1 large egg, lightly beaten

3/4 cup dry breadcrumbs

2 tablespoons chopped fresh flat-leaf parsley

1/2 teaspoon garlic powder

4 (4-ounce) boneless center-cut loin pork chops, trimmed and pounded to 1/8-inch thickness

2 tablespoons olive oil

Combine sour cream, dill, buttermilk, 1/8 teaspoon salt, and 1/4 teaspoon pepper in a bowl; set aside.

Combine milk and egg in a dish; stir with a whisk. Combine breadcrumbs, parsley, garlic powder, and remaining 1/2 teaspoon pepper in another dish. Dip pork in milk mixture; sprinkle with remaining 1/2 teaspoon salt. Dredge pork in breadcrumb mixture.

Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Place 2 pork chops in pan. Cook 3 minutes on each side or until done. Repeat procedure with remaining 1 tablespoon olive oil and remaining 2 pork chops. Serve with sauce.

Serves 4

Calories 329

Fat 15.2g

Satfat 3.6g

Monofat 7.5g

Polyfat 1.6g

Protein 27.4g

Carbohydrate 19.3g

Fiber 1g

Cholesterol 115mg

Iron 1.1mg

Sodium 540mg

Calcium 80mg

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1/4 cup cocoa powder
2 tablespoons oat flour regular oats that have been blended
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/4 teaspoon salt
2 tablespoons brown sugar lightly packed
1/2 cup creamy peanut butter
1/4 cup unsweetened applesauce
1/4 cup vanilla Greek yogurt
1 teaspoon vanilla extract
2 tablespoons honey
1 large egg
5 tablespoons dark chocolate chips

Preheat the oven to 350 degrees F. Spray the 9 of the cavities in a muffin tin and fill the other three up halfway with water (ensures even baking).

Do not use muffin liners! The muffins won’t come out well.

In a large bowl, stir together the cocoa powder, oat flour (blend regular oats until they are a flour consistency. Make sure to measure the oats AFTER being blended), baking soda, baking powder, salt, and brown sugar.

In a separate bowl, combine the peanut butter (do not warm up), applesauce, Greek yogurt, vanilla, and honey. Beat until completely combined.

Beat together dry and wet ingredients and add in the egg. Mix until just combined.

Stir in the chocolate chips and (if desired) top each muffin with a few more.

Bake for 18-22 minutes or until a toothpick inserted in the center comes out clean.

Recipe Notes
If desired you can use just applesauce or just Greek yogurt instead of a combination of both, but make sure to still use 1/2 cup measurement of whichever you chose to use.

Serves 9

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Artichoke Bruschetta

2 14 ounce cans artichoke hearts, halved

1/2 cup chopped parsley

8 cloves garlic, chopped

1/4 cup EVOO

2/3 cup dry white wine

8 slices ciabatta, toasted

1/2 cup grated parmesan

In skillet, cook artichokes, parsley and garlic in EVOO over medium heat, 5 minutes. Add wine and simmer until liquid evaporates. Spoon onto toasts, top with cheese, broil.

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