Apple Pecan Brandy Chutney

Serve this H3 Healthy Kitchen show-stopper at your next holiday celebration! This delicious chutney is fat free and great when served over spiced pumpkin mousse or pumpkin coffee cake. At only 50 calories a serving, you can enjoy every last drop.



Ingredients:

¼ cup Honey

1 each Apples, diced

2 tablespoons Brandy

1 each Cinnamon stick

Non-stick Cooking Spray

Method:

• Preheat a small sauce-pot on medium heat.


• Lightly spray non-stick cooking spray on the pan.


• Add the diced apples and cinnamon stick to the pan and lightly sauté for about 3-5 minutes, or until the apples are tender.


• Deglaze the pan with brandy and allow to cook about 2-3 minutes.


• Add honey, then cook for an additional 3 minutes or until the chutney has slightly thickened.


• While chutney is warm, spoon ½ of an ounce over pumpkin mousse.

Nutrtion: 

Serves: 8

Calories: 50

Fat: 0 grams

Healthy Recipes: Pumpkin Bread

INGREDIENTS:
1/3 cup Canola oil
1/3 cup Applesauce
1 3/4 cup Sugar
4 each Eggs
16 ounces Pumpkin, unsweetened
2/3 cup Yogurt, non-fat plain
1 2/3 cup Whole wheat flour
1 cup White flour
2/3 cup Wheat germ
2 Teaspoons Baking soda
1/2 Teaspoon Baking powder
1 teaspoon Cinnamon
1 teaspoon Ground cloves

 

PREPARATION:
• Preheat oven to 350 degrees.
• In a medium bowl, combine oil, applesauce, sugar, eggs, pumpkin, yogurt, and wheat germ. Mix until well blended. (Wet mix)
• In another medium bowl mix white four, whole wheat flour, baking soda, baking powder, cinnamon, and cloves. (Dry mix)
• Add the dry ingredients to the wet ingredients and mix until blended. (Don't over mix)
• Pour batter into loaf dish and bake at 350 degrees for 1 hour or until a toothpick comes out clean from the center of the loaf.
• Remove from the oven, allow cooling, and enjoying!

Chef’s Note: Scoop one ounce of the batter into a muffin pan and bake at 350 for 8-10 minutes, or until a toothpick comes clean once poked in the center of the muffin.

Serves: 2 loaves / 36 muffins
Serving Size: 1/12 slice / 1 muffin
Calories: 80
Carbohydrates: 12 grams
Sodium: 95 milligrams
Fiber: 1 gram
Protein: 2 grams

H3 Recipe: Butternut Squash Risotto

A recipe from last week's Cooking Healthy: Holiday Spirit workshop!



INGREDIENTS:

• 1 teaspoon olive oil


• ¾ cup Aborio Rice or Brown Sushi Rice


• 1 cup Onion, finely diced


• 1 Tablespoon Garlic, minced


• 4 cups Low Sodium Chicken Stock


• 1 cup White Wine, Chablis or Chardonnay


• 2 cups Butternut squash, small cubes


• 3 cups Crimini mushrooms, sliced


• 1 ½ tablespoons Fresh Thyme, chopped


• 1 T. Sage, fresh, chopped


• ½ cup Parmesan cheese, freshly grated


• ½ cup Half and Half


• ½ teaspoon Salt


• Ground Black Pepper, to taste

PREPARATION:

• Preheat medium size sauté pan to medium high heat.  If possible, use a non-stick pan.


• Add olive oil- make sure to spread around pan


• Add diced onion, and sauté until soft


• Then add Aborio rice or brown sushi rice to pan and sauté with onions


• Continuously stir.


• Then pour in ½ cup of the chicken stock.


• Once that chicken stock gets absorbed in the rice, then add ½ cup of the white wine.


• Continue this same process until the last ½ cup of chicken stock is left.


• Add your asparagus, mushrooms and thyme into the risotto.


• Once the vegetables soften then add your last half cup of chicken stock.


• As that chicken stock gets absorbed into the rice then add your parmesan cheese, salt and pepper, then stir.


• Add half and half.  This gives the risotto its creamy texture and appeal, however, you may choose to leave this out. 

 

Chef's Note:  Many other vegetables can be used in place of the vegetables suggested such as zucchini, summer squash, asparagus, carrots, peppers, cherry tomatoes and different varieties of onions.

 

Serves:                       8

Serving Size:             ½ cup

Calories:                    182

Fat:                             5 grams