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The key to tender low-fat shortcakes is to not overwork the dough; so pat it out instead of rolling it. A portion of the blueberries is cooked with sugar and cornstarch to form a blueberry glaze that binds the filling. This dessert is best with fresh berries.
Ingredients
1 tablespoon grated lemon rind
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup chilled butter, cut into small pieces
1/2 cup fat-free buttermilk
Cooking spray
1 teaspoon water
1 large egg white, lightly beaten
2 teaspoons sugar
FILLING:
3 cups fresh wild blueberries, divided
1/2 cup sugar
2 tablespoons fresh lemon juice
2 teaspoons cornstarch
2 cups fresh blackberries
1 cup frozen reduced-calorie whipped topping, thawed
SHORTCAKES:
2 cups all-purpose flour
1/4 cup sugar
Preparation
Preheat oven to 400°.
To prepare shortcakes, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through salt) in a large bowl, stirring with a whisk. Cut in chilled butter with a pastry blender or 2 knives until the mixture resembles coarse meal. Add buttermilk; stir just until moist.
Turn dough out onto a lightly floured surface; knead lightly 4 times. Pat dough to a 1/2-inch thickness; cut with a 3-inch biscuit cutter to form 8 dough rounds. Place dough rounds 2 inches apart on a baking sheet coated with cooking spray. Combine water and egg white, stirring with a whisk; brush over dough rounds. Sprinkle evenly with 2 teaspoons sugar. Bake at 400° for 13 minutes or until golden. Remove from oven, and cool on a wire rack.
To prepare filling, combine 1 cup blueberries, 1/2 cup sugar, juice, and cornstarch in a small saucepan. Bring to a boil; reduce heat, and simmer 5 minutes or until slightly thick. Place in a large bowl; add remaining 2 cups blueberries and blackberries, stirring to coat. Cover and chill.
Using a serrated knife, cut each shortcake in half horizontally; spoon 1/2 cup blueberry mixture over bottom half of each shortcake. Top each serving with 2 tablespoons whipped topping and top half of shortcake.
Yield & Time
8 servings (serving size: 1 filled shortcake)
Nutritional Info
CALORIES 322 (21% from fat) * FAT 7.5g (sat 4.7g, mono 1.8g, poly 0.5g) * PROTEIN 4.6g * CARBOHYDRATE 60.1g * FIBER 4.3g * CHOLESTEROL 16mg * IRON 1.9mg * SODIUM 354mg * CALCIUM 108mg
Link: http://recipes.health.com/
Cooking Light (http://www.cookinglight.co
Ingredients
1 tablespoon grated lemon rind
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup chilled butter, cut into small pieces
1/2 cup fat-free buttermilk
Cooking spray
1 teaspoon water
1 large egg white, lightly beaten
2 teaspoons sugar
FILLING:
3 cups fresh wild blueberries, divided
1/2 cup sugar
2 tablespoons fresh lemon juice
2 teaspoons cornstarch
2 cups fresh blackberries
1 cup frozen reduced-calorie whipped topping, thawed
SHORTCAKES:
2 cups all-purpose flour
1/4 cup sugar
Preparation
Preheat oven to 400°.
To prepare shortcakes, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through salt) in a large bowl, stirring with a whisk. Cut in chilled butter with a pastry blender or 2 knives until the mixture resembles coarse meal. Add buttermilk; stir just until moist.
Turn dough out onto a lightly floured surface; knead lightly 4 times. Pat dough to a 1/2-inch thickness; cut with a 3-inch biscuit cutter to form 8 dough rounds. Place dough rounds 2 inches apart on a baking sheet coated with cooking spray. Combine water and egg white, stirring with a whisk; brush over dough rounds. Sprinkle evenly with 2 teaspoons sugar. Bake at 400° for 13 minutes or until golden. Remove from oven, and cool on a wire rack.
To prepare filling, combine 1 cup blueberries, 1/2 cup sugar, juice, and cornstarch in a small saucepan. Bring to a boil; reduce heat, and simmer 5 minutes or until slightly thick. Place in a large bowl; add remaining 2 cups blueberries and blackberries, stirring to coat. Cover and chill.
Using a serrated knife, cut each shortcake in half horizontally; spoon 1/2 cup blueberry mixture over bottom half of each shortcake. Top each serving with 2 tablespoons whipped topping and top half of shortcake.
Yield & Time
8 servings (serving size: 1 filled shortcake)
Nutritional Info
CALORIES 322 (21% from fat) * FAT 7.5g (sat 4.7g, mono 1.8g, poly 0.5g) * PROTEIN 4.6g * CARBOHYDRATE 60.1g * FIBER 4.3g * CHOLESTEROL 16mg * IRON 1.9mg * SODIUM 354mg * CALCIUM 108mg
Link: http://recipes.health.com/
Cooking Light (http://www.cookinglight.co
You won’t miss the skin (or saturated fat) on this fried chicken. Browning the chicken pieces on the stove top ensures a crispy coating that locks in moisture, and the blend of spices adds a peppery kick that is sure to be “finger-lickin' good.”
Ingredients
* 1 cup low-fat buttermilk
* 2 large egg whites, beaten
* 1 cup all-purpose flour (about 4 1/2 ounces)
* 1/3 cup cornmeal
* 1 teaspoon salt, divided
* 3/4 teaspoon freshly ground black pepper
* 1/4 teaspoon ground red pepper
* 2 chicken breast halves, skinned (about 1 pound)
* 2 chicken thighs, skinned (about 1/2 pound)
* 2 chicken drumsticks, skinned (about 1/2 pound)
* 2 tablespoons canola oil
* Cooking spray
Preparation
Preheat oven to 425°.
Cover a large baking sheet with parchment paper. Combine buttermilk and egg whites in a shallow dish; stir well with a whisk. Combine flour, cornmeal, 1/2 teaspoon salt, black pepper, and red pepper in a separate shallow dish; stir well. Sprinkle chicken evenly with remaining 1/2 teaspoon salt. Dip chicken in buttermilk mixture; dredge in flour mixture.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Place chicken on prepared baking sheet; lightly coat chicken with cooking spray. Bake at 425° for 30 minutes or until chicken is done.
Yield & Time
4 servings (serving size: 1 chicken breast half or 1 drumstick and 1 thigh)
Nutritional Info
CALORIES 450 (28% from fat) * FAT 13.8g (sat 2.5g, mono 6.1g, poly 3.6g) * PROTEIN 43.5g * CARBOHYDRATE 35.3g * FIBER 1.7g * CHOLESTEROL 109mg * IRON 3.2mg * SODIUM 803mg * CALCIUM 88mg
Link: http://recipes.health.com/
Cooking Light (http://www.cookinglight.co
Ingredients
* 1 cup low-fat buttermilk
* 2 large egg whites, beaten
* 1 cup all-purpose flour (about 4 1/2 ounces)
* 1/3 cup cornmeal
* 1 teaspoon salt, divided
* 3/4 teaspoon freshly ground black pepper
* 1/4 teaspoon ground red pepper
* 2 chicken breast halves, skinned (about 1 pound)
* 2 chicken thighs, skinned (about 1/2 pound)
* 2 chicken drumsticks, skinned (about 1/2 pound)
* 2 tablespoons canola oil
* Cooking spray
Preparation
Preheat oven to 425°.
Cover a large baking sheet with parchment paper. Combine buttermilk and egg whites in a shallow dish; stir well with a whisk. Combine flour, cornmeal, 1/2 teaspoon salt, black pepper, and red pepper in a separate shallow dish; stir well. Sprinkle chicken evenly with remaining 1/2 teaspoon salt. Dip chicken in buttermilk mixture; dredge in flour mixture.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Place chicken on prepared baking sheet; lightly coat chicken with cooking spray. Bake at 425° for 30 minutes or until chicken is done.
Yield & Time
4 servings (serving size: 1 chicken breast half or 1 drumstick and 1 thigh)
Nutritional Info
CALORIES 450 (28% from fat) * FAT 13.8g (sat 2.5g, mono 6.1g, poly 3.6g) * PROTEIN 43.5g * CARBOHYDRATE 35.3g * FIBER 1.7g * CHOLESTEROL 109mg * IRON 3.2mg * SODIUM 803mg * CALCIUM 88mg
Link: http://recipes.health.com/
Cooking Light (http://www.cookinglight.co
Health's Feel Great Weight program has helped women of all shapes and sizes rebuild their confidence and rediscover their healthiest bodies. Now, we're looking for one more participant for the new-and-improved plan, launching in the magazine's October issue.
Who we need: A married woman in her 40s who lives or works in New York City and would like to lose at least 30 pounds with help from Health magazine and our crack team of experts.
What we'll do: The magazine will track three women as they follow this six-month program via monthly columns in the magazine. Each woman will receive free sessions with a personal trainer, a personalized diet plan and consultations with a noted registered dietitian, and other benefits.
What you'll do: In return, we’ll ask each woman to commit to following the program for six months, do phone interviews with the story writer, attend training and diet sessions, agree to be photographed for each monthly story in the magazine, and possibly write a weekly blog for Health.com.
Are you perfect for this, or do you know someone who might be? If so, please email us at ask@health.com, ASAP! In the email, please include the following info, and attach a low-resolution JPG photo (full-body shot):
Name
Age
Weight
Height
Where you live
Marital status/number of kids
Occupation
How much weight you’d like to lose
Why you’re interested in participating in the program
Who we need: A married woman in her 40s who lives or works in New York City and would like to lose at least 30 pounds with help from Health magazine and our crack team of experts.
What we'll do: The magazine will track three women as they follow this six-month program via monthly columns in the magazine. Each woman will receive free sessions with a personal trainer, a personalized diet plan and consultations with a noted registered dietitian, and other benefits.
What you'll do: In return, we’ll ask each woman to commit to following the program for six months, do phone interviews with the story writer, attend training and diet sessions, agree to be photographed for each monthly story in the magazine, and possibly write a weekly blog for Health.com.
Are you perfect for this, or do you know someone who might be? If so, please email us at ask@health.com, ASAP! In the email, please include the following info, and attach a low-resolution JPG photo (full-body shot):
Name
Age
Weight
Height
Where you live
Marital status/number of kids
Occupation
How much weight you’d like to lose
Why you’re interested in participating in the program
Catatan Health.com
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