Healthy Recipes: Favorites from The Recipe Doctor (cont.)

1. Coat a 9x13-inch baking dish with canola cooking spray. Melt margarine or butter in a small nonstick saucepan over medium heat. Mix in reduced-calorie pancake syrup, brown sugar, and 2 tablespoons Grand Marnier, stirring until sugar is dissolved. Pour the mixture into the prepared baking dish.
2. Remove crusts from bread and arrange slices in the baking dish in a single layer on top of the brown sugar mixture (enough slices to cover the bottom of the pan).
3. In small bowl, whisk together eggs, egg substitute, fat-free half-and-half, vanilla extract, 2 teaspoons Grand Marnier, and salt. Pour mixture evenly over the bread. Cover well and chill at least 8 hours or overnight.
4. Preheat oven to 350 degrees F. Remove the dish from the refrigerator and bring to room temperature.
5. Bake uncovered 35 to 40 minutes until puffed and lightly browned. Serve with fresh fruit and a dollop of light whipped cream, if desired.

Yield: 8 servings

Nutritional Information: Per serving: 294 calories, 12 g protein, 44 g carbohydrate, 6.5 g fat (1.5 g saturated fat, 2.1 g monounsaturated fat, 1.8 g polyunsaturated fat), 82 mg cholesterol, 2 g fiber, 537 mg sodium. Calories from fat: 20%.

Best Healthy Muffin Recipe

I love muffins because they're delicious and so convenient to grab-and-go or enjoy with your morning coffee or tea. And Lemon Blueberry Corn Muffins are definitely among my favorites. Each small muffin contains a boost of fiber, and the lemon and blueberry flavors complement each other perfectly.

Lemon Blueberry Corn Muffins
[145 calories and 2 g fiber per serving]

Bake the batter in a nonstick mini angel food pan (or similar) for a pretty presentation. This is a great way to work some fruit, whole grains, and plant omega-3 fatty acids (from canola oil) into your morning.

- 1/2 cup unbleached white flour
- 1/2 cup whole-wheat flour
- 1 cup yellow cornmeal (finely ground works best)
- 1/3 cup granulated sugar
- 1/3 cup Splenda (or other sugar alternative for baking)
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- Zest from 1 lemon, finely chopped (about 1 1/2 teaspoons)
- 1/4 cup canola oil
- 4 tablespoons lemon juice
- 1/4 cup fat-free sour cream
- 3/4 cup fat-free half-and-half or low-fat milk
- 1 large egg
- 1/4 cup egg substitute
- 2 cups frozen or fresh blueberries

1. Preheat oven to 400 degrees. Line 15 muffin cups with paper or foil liners.
2. Whisk together the flours, cornmeal, sugar, Splenda, baking powder, salt, and lemon zest in a large bowl.
3. Add canola oil, fat-free half-and-half, egg and egg substitute to a large mixing bowl and beat on medium until well blended. Gradually add flour mixture to the batter in the mixing bowl, while beating on low speed, until just combined. Gently stir in blueberries and spoon batter into prepared muffin cups using a 1/4-cup measuring cup. Bake until a tester inserted in center of largest muffin comes out clean (about 18 minutes).

Yield: Around 15 muffins

Nutritional Information: Per muffin: 145 calories, 4 g protein, 23 g carbohydrates, 4.4 g fat (0.4 g saturated fat), 15 mg cholesterol, 2 g fiber, 198 mg sodium. Calories from fat: 27%.

Best Healthy Main Dish Recipes

Here are two of my favorite main dish recipes, including one for the fish-lover, and one for the vegetarian (full- or part-time). Butternut Squash Risotto is a uniquely flavored and colored risotto that I enjoy as a lunch or dinner entree. Seasoned Salmon with Lemon Caper Sauce is a simple but elegant dinner entree that gives you a big boost of healthy omega-3 fatty acids.

Butternut Squash Risotto
[323 calories and 4.5 g fiber per serving]

- 5 cups butternut squash cut into 1/2-inch cubes (about 1, 2-pound butternut squash, peeled, seeded, , and cut and cut into cubes)
- 2 tablespoons extra virgin olive oil, divided use
- 6 cups chicken broth (lower sodium if available)
- 2 cups leeks (white and pale green parts), rinsed very well and thinly sliced
- 2 cups medium-grain rice
- 1/2 cup dry white wine
- 1/2 cup whole milk or fat-free half-and-half
- 1/2 cup shredded Parmesan cheese (more for garnish optional)
- 2 tablespoons chopped fresh sage (available in most produce sections)

1. Preheat oven to 400 degrees and line a jellyroll pan with foil. Add the squash cubes and 1 tablespoon olive oil to medium bowl; toss well to coat the cubes. Spread them onto the prepared pan and bake until tender and lightly golden (about 40 minutes), stirring after 20 minutes.
2. While squash is baking, add the chicken broth to a medium saucepan and bring to a gentle boil. Reduce heat to simmer; cover to keep warm until needed.
3. Heat remaining tablespoon of olive oil in a large heavy saucepan over medium heat. Add the leeks and saut©, stirring often, until soft and lightly brown (about 5 minutes). Add the dry rice and stir frequently for a minute. Pour in the wine and simmer, stirring constantly, until wine is absorbed (1 to 2 minutes). Reduce heat to low and add a cup of hot stock and simmer, stirring frequently, until absorbed (3-5 minutes). Add remaining stock, a cup at a time, each time allowing stock to be absorbed before adding more. Stir each time you add stock. Right about the time you've added the 6 cups of stock, the rice should just be tender and the mixture should look a little creamy.
4. Gently stir in the roasted squash cubes, the milk, Parmesan cheese and fresh sage and cook about a minute or two, just until everything is heated through. Add salt and pepper to taste if desired and serve each bowl with a sprinkling of shredded Parmesan cheese, if desired.

Yield: 8 servings

Nutritional Information: Per serving: 323 calories, 10.5 g protein, 53 g carbohydrate, 8 g fat, 3 g saturated fat, 13 mg cholesterol, 4.5 g fiber, 230 mg sodium. Calories from fat: 22%.

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