True You (27 page)
Authors: Janet Jackson
Remove and sprinkle with remaining Parmesan cheese.
NUTRITION FACTS | | |
Serving Size 2 oz | Amount Per Serving | |
Calories 56 | Calories from Fat 39 | |
| | % Daily Value* |
Total Fat | 4.3g | 7% |
Saturated Fat | 1.1g | 6% |
Trans Fat | 0.0g | |
Cholesterol | 35mg | 12% |
Sodium | 175mg | 7% |
Total Carbohydrates | 1.7g | 1% |
Sugars | 0.8g | |
Protein | 3.0g | |
Vitamin A 3% • Vitamin C 11% • Calcium 6% • Iron 2% | ||
* Based on a 2000 calorie diet | ||
Nutrition Grade B | | |
Dessert
¼ cup balsamic vinegar
2 tbsp honey
1 tsp vanilla extract
½ cup sliced strawberries
½ cup blueberries
2 walnut orange shortbreads (see recipe)
fresh mint
In a small bowl, whisk together the balsamic vinegar, honey, and vanilla.
In another bowl, add the strawberries and blueberries. Pour the balsamic vinegar mixture over the berries. Let the fruit marinate for 10 to 15 minutes.
Drain the marinade. Refrigerate or serve immediately.
To serve, divide the berries into 2 serving dishes, with shortbread on the side. Garnish with fresh mint.
Serves 2
NUTRITION FACTS | | |
Serving Size 125g | Amount Per Serving | |
Calories 108 | Calories from Fat 2 | |
| | Daily Value* |
Total Fat | 0.2g | 0% |
Trans Fat | 0.0g | |
Cholesterol | 0mg | 0% |
Sodium | 3mg | 0% |
Total Carbohydrates | 25.9g | 9% |
Dietary Fiber | 1.6g | 7% |
Sugars | 23.0g | |
Protein | 0.6g | |
Vitamin A 0% • Vitamin C 41% • Calcium 1% • Iron 2% | ||
* Based on a 2000 calorie diet | ||
Nutrition Grade B | | |
8 ripe peaches, peeled, pitted, and sliced
½ cup fresh blueberries
Juice from 1 lemon
⅓
tsp ground cinnamon
¼ tsp ground nutmeg
½ cup whole-wheat flour
¼ cup packed dark brown sugar
2 tbsp trans-fat-free margarine, cut into thin slices
¼ cup quick-cooking oats
2 tbsp finely chopped almonds
Preheat the oven to 375°F.
Lightly coat an 8x8-inch baking dish with cooking spray.
In a medium bowl gently combine peach slices, blueberries, lemon juice, cinnamon, and nutmeg. Transfer to baking dish.
In a small bowl, whisk together flour and brown sugar. With your fingers, crumble the margarine into the flour-sugar mixture. Add the oats and almonds, mix evenly. Sprinkle the flour mixture on top of the fruit.
Bake until peaches are soft and the topping is browned, about 30 minutes. Remove from oven and serve warm.
Serves 8
NUTRITION FACTS | | |
Serving Size 119g | Amount Per Serving | |
Calories 91 | Calories from Fat 12 | |
| | Daily Value* |
Total Fat | 1.3g | 2% |
Trans Fat | 0.0g | |
Cholesterol | 0mg | 0% |
Sodium | 0mg | 0% |
Total Carbohydrates | 18.8g | 6% |
Dietary Fiber | 2.4g | 10% |
Sugars | 9.2g | |
Protein | 2.4g | |
Vitamin A 6% • Vitamin C 12% • Calcium 1% • Iron 5% | ||
* Based on a 2000 calorie diet | ||
Nutrition Grade A | | |
½ cup brown sugar
3 tbsp unsweetened cocoa powder
¼ cup cornstarch
⅛
tsp salt
2½ cups low-fat milk
2 tbsp margarine or butter
3 tbsp chocolate chips
1 tsp vanilla extract
In a medium saucepan combine brown sugar, cocoa, cornstarch, salt, and milk. Over medium heat whisk constantly, until the mixture comes to a boil and bubbles and thickens. Remove from heat.
Add chocolate chips and vanilla; stir until the chips have melted.
Let cool briefly, serve warm, or transfer to a bowl, refrigerate until chilled and ready to serve.
Serves 4–6
NUTRITION FACTS | | |
Serving Size 199g | Amount Per Serving | |
Calories 269 | Calories from Fat 90 | |
| | Daily Value* |
Total Fat | 10.1g | 15% |
Saturated Fat | 3.9g | 19% |
Cholesterol | 9mg | 3% |
Sodium | 220mg | 9% |
Total Carbohydrates | 39.8g | 13% |
Dietary Fiber | 1.7g | 7% |
Sugars | 29.8g | |
Protein | 6.6g | |
Vitamin A 11% • Vitamin C 0% • Calcium 22% • Iron 5% | ||
* Based on a 2000 calorie diet | ||
Nutrition Grade C | | |
32 oz Greek honey yogurt