Health Cooking

By Elaine Small

Pumpkin Soup

Makes 2 (1-cup) servings

2 teaspoons reduced-calorie Smart Balance or canola oil

¼ cup chopped onion

2 tablespoons chopped celery or green pepper

1/8 teaspoon dried thyme

1/8 teaspoon cumin (optional)

1 tablespoon flour

1 cup skim milk

1 cup canned pumpkin puree

1 teaspoon low-sodium instant chicken broth mix or paste

1 cup water

In small saucepan, melt Smart Balance or oil. Add onion and celery and cook until soft, but not brown, about 4 to 5 minutes. Add cumin and thyme. Whisk in flour and cook the starch out for about 30 seconds. Add milk, pumpkin, 1-cup water and broth mix. Cook over medium high heat, stirring occasionally, until slightly thickened and just boiling. Garnish with parsley.

Nutritional Information Per Serving: Calories 262, protein 13g, fat 5g, carbs 44g.

Adapted from “Weight Watchers Favorite Homestyle Recipes”

Chicken in Wine

Makes 4 servings

2¼ pounds chicken breast

1 cup thinly sliced onion

2 garlic cloves, smashed

2 cups sliced mushrooms

2 medium tomatoes, cut into 8 wedges

1/3 cup dry white wine

2 tablespoons balsamic vinegar

1 tablespoon fresh, or 1 teaspoon dried thyme, crumbled

½ teaspoon salt and fresh ground black pepper

1. Spray large non-stick skillet with non-stick spray. Add chicken and cook over medium heat until chicken is browned on both sides, about 6 to 8 minutes.

2. Transfer chicken to 13x9-inch baking dish and set aside. Preheat oven to 350 degrees. Place onion and garlic in same skillet and cook, stirring occasionally until onion is translucent, about 2 minutes. Add salt and pepper and thyme, if dry.

3. Add mushrooms and cook 1 minute longer. Add the rest of the ingredients. Pour vegetable mixture over the chicken evenly. Cover with foil and bake 25 minutes. Remove foil and bake 15 minutes longer.

Nutritional Information Per Serving: Calories 222, protein 27g, fat 7g, carbs 10g, sodium 358mg.

Chocolate Raspberry Squares

Makes 8 servings

¾ thawed frozen apple-raspberry juice concentrate

3 egg whites or ¼ cup egg substitute

2 tablespoons Smart Balance, plus 2 teaspoons, melted

2 teaspoons vanilla extract

½ cup all purpose flour

¼ cup whole wheat flour

¼ cup unsweetened cocoa powder

½ teaspoon double acting baking powder

3 tablespoons whipped cream cheese

1. Preheat oven to 350. Spray an 8-inch square baking pan with non-stick cooking spray and set aside. In a small bowl, whisk together juice, egg, melted Smart Balance and vanilla. Set aside. In medium bowl, whisk together white and whole-wheat flour, cocoa and baking powder. Whisk in juice mixture.

2. Pour into prepared pan. Bake until cake tester inserted in center comes out almost clean, about 15 minutes. Cool in pan on rack. Using long spatula, remove from pan and place on cutting board. Spread cream cheese evenly over top. Cut into 16 squares.

Nutritional Information Per Serving: Calories 123, protein 3g, fat 3g, carbs 22g.

Elaine Small is the chef/director of the Rice Epicurean Cooking School. For more information, contact her at Cookingschool@riceepicurean.com, via phone at 713-954-2152 or visit www.Riceepicean.com.