Celebrate Summer's Bounty
5 easy recipes to help you make the most of warm-weather fruits and veggies
Savory Sugar Snap Peas (or Green Beans)
Journal as: 1 cup vegetables without added fat
1/2 pound sugar snap peas or green beans (trim off the ends)
2 teaspoon olive oil
1 tablespoon chopped shallots
1/2 teaspoon Italian seasoning
Salt to taste (optional)
- Preheat oven to 450 degrees. Place snap peas in a single layer in a 9 x
9-inch square or round baking dish. Drizzle olive oil over the top of the snap
peas and toss to coat the beans.
- Sprinkle the shallots, Italian seasoning and salt (if desired). Bake until
tender but still firm (6-8 minutes).
Yield: 4 servings
Per serving: 48 calories, 1.5 g protein, 5.5 g carbohydrate, 2.3 g fat, 0.3
g saturated fat, 0 mg cholesterol, 2 g fiber, 2 mg sodium. Calories from fat:
Fresh Berry Muffins
Journal as: 1 pancake/waffle OR 1 small muffin OR 1 serving of low-fat
2 tablespoons canola oil
2 tablespoons fat free sour cream
1/2 cup plus 2 tablespoons low-fat milk
1 large egg
1 cup unbleached white flour
3/4 cup whole wheat flour
1/2 teaspoons salt
2 teaspoons baking powder
1/3 cup white sugar
2 tablespoons Splenda
1 1/4 cup chopped strawberries (or substitute any fresh berries,
1 teaspoon vanilla extract
- Preheat oven to 375 degrees. Line a muffin pan with paper liners (you'll
need about 11 liners).
- Add oil, sour cream, milk, and egg to mixing bowl and beat until smooth;
- In a large bowl, add flours, salt, baking powder, sugar and Splenda; whisk
to blend well. Add the chopped strawberries to the flour mixture and toss well
to coat them with flour. Add the milk mixture to the flour mixture and stir to
blend together well.
- Put 1/4 cup of the batter in each muffin cup. Bake until the tops bounce
back when gently pressed (about 20 minutes). Cool muffins about 10
Yield: 11 muffins
Per muffin: 136 calories, 4 g protein, 23 g carbohydrate, 3.4 g fat, 0.5 g
saturated fat, 20 mg cholesterol, 2 g fiber, 201 mg sodium. Calories from fat:
Berry Yogurt Frozen Pie
Journal as: 1 portion "medium dessert"
Graham cracker crust:
1 1/2 cups finely ground low-fat (or regular) graham crackers
2 tablespoons white sugar
3 tablespoons honey
3 tablespoons whipped butter or less-fat margarine (with 8 grams fat per
1 1/2 tablespoons fat-free half-and-half or low-fat milk
1/2 teaspoon ground cinnamon (optional)
2 8-ounce or 3 6-ounce containers of berry-flavored low-fat yogurt
3 to 3 1/2 cups light whipped topping (like Cool Whip Lite)
1 1/2 cups finely chopped strawberries, or unchopped raspberries or
10 whole strawberries, or 10 tablespoons of other berries for garnish
- Mix graham cracker crumbs, sugar, honey, melted butter, and cinnamon (if
desired) until well blended. Press mixture into 9-inch pie plate; set
- Mix yogurt, by hand, with the light whipped topping in a large mixing bowl.
Gently stir in the berries by hand.
- Spoon the yogurt mixture into the graham cracker crust. Freeze until firm
(overnight, or at least 4 hours).
- Remove from the freezer and top each serving with a fresh strawberry (or
small spoonful of berries) if desired.
Yield: 10 servings
Per serving: 225 calories, 3.5 g protein, 39 g carbohydrate, 7 g fat, 4.6 g
saturated fat, 8 mg cholesterol, 1.5 g fiber, 159 mg sodium. Calories from fat: