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March 2010
These recipes are from the momentum Healthy Cooking Basics cookbook for $19 (taxes incl.)
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Butternut Squash Soup with Pear and Cheese Toasts
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Prep: 10 min Cook: 30 min Serves: 6
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Ingredients:
2 ripe small pears, peeled, halved, and cored
1 onion, chopped
2 mL (1/2 teaspoon) ground cardamom
2 mL (1/2 teaspoon) ground coriander
1 (1 kg [2 pounds]) butternut squash, seeded, peeled, and cut into 1.25 cm (1/2-inch) pieces
625 mL (2 ½ cups) reduced sodium chicken broth
15 mL (1 tablespoon) lemon juice
2 mL (1/2 teaspoon) salt
3 slices pumpernickel bread, crusts removed
22 mL (1 ½ tablespoons) crumbled blue cheese, at room temperature
Instructions:
1. Reserve 1 pear half for toasts; coarsely chop remaining pears.
2. Spray large nonstick saucepan with nonstick spray; set over medium heat. Add onion, cardamom, and coriander. Cook, stirring frequently, until onion is softened, about 5 minutes. Add squash, broth, and chopped pear; bring to boil. Reduce heat and simmer, covered, until squash is tender, about 20 minutes.
3. Let cool about 5 minutes. Pour soup in batches into blender and puree. Return soup to pan; stir in lemon juice and salt. Reheat over medium heat.
4. Meanwhile, to make toasts, preheat oven to 180 °C (350 °F). Cut each bread slice in half diagonally; place on baking sheet. Bake, turning once, until lightly toasted, 10 minutes.
5. Cut 12 slices from reserved pear half and arrange 2 slices on each piece of bread; top evenly with cheese. Return to oven until cheese melts slightly, about 1 minute. Spoon soup evenly into 6 bowls and serves with toasts.
Per serving ( 250 mL [1 cup] soup with 1 toast): 139 cal, 2 g Fat, 1 g Sat Fat, 0 g Trans Fat, 2 mg Chol, 471 mg Sod, 29 g Carb, 4 g Fib, 5 g Prot, 81 mg Calc. POINTS® value: 2.
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Frozen Mocha Pie
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Ingredients:
Crust
9 whole (6 cm [2-1/2 inches] x 12.5 cm
[5-inches])chocolate graham crackers
30 mL (2 tablespoons) honey
15 mL (1 tablespoon) canola oil
15 mL (1tablespoon) low-fat (1%) milk
Filling
2 pints fat-free chocolate ice cream, slightly softened
1 pint fat-free coffee ice cream, slightly softened
175 mL (3/4 cup) light chocolate syrup
60 g (2-ounces) semisweet chocolate, chopped
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 Prep: 30 min Cook: 10 min Serves: 12 portions
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Instructions :
1. Preheat oven to 190 °C (375 °F). Spray 22 cm (9-inches) pie plate with nonstick spray.
2. To make crust, put graham crackers in food processor and pulse until finely ground. Add honey, oil, and milk; process until moist and crumbly. Press crumb mixture evenly onto bottom and up side of pie plate. Bake until firm, 8-10 minutes. Let cool completely on wire rack, then freeze until firm, about 30 minutes.
3. To make filling, with narrow metal spatula, spread 500 mL (2 cups) chocolate ice cream in crust in an even layer; freeze until firm, about 30 minutes. Spread coffee ice cream on top of chocolate ice cream; freeze until firm, about 30 minutes. Spread remaining chocolate ice cream on top of coffee ice cream. Loosely wrap pie in wax paper and then in heavy-duty foil. Freeze until completely frozen, at least 4 hours or up to 1 Week.
4. Let pie soften slightly in refrigerator about 15 minutes. Cut pie into 12 wedges and place on plates. Drizzle each serving with 15 mL (1 tablespoon) sauce and sprinkle evenly with chocolate. Serve at once.
Per serving ( 1/12 of pie): 215 cal, 5 g Fat, 2 g Sat Fat, o g Trans Fat, 2 mg Chol, 157 mg Sod, 41 g Carb, 2 g Fib, 5 g Prot, 125 mg Calc. POINTS® value: 4.
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