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Rowland's Recipes
Holiday Recipe: Butternut Squash Soup
| 1 pint |
Butternut Squash, cooked and pureed |
| 2-2 ½ cups |
Homemade Vegetable Stock |
| 1 ½ cups |
Skim Milk |
| ½ cup |
Maple Syrup |
| 1 tablespoon |
Cardamom |
| To taste |
Salt and white pepper |
- Cut butternut squash in half lengthwise, remove seeds, place cut side down on sheet pan with 1/8-inch of water in pan.
- Cook in a pre-heated 375 degree oven for 30-40 minutes or until tender.
- Cool, remove skin and puree.
- In a heavy gauge saucepan, place squash and remaining ingredients and simmer over low heat for 15 minutes. Adjust viscosity with more vegetable stock as needed.
Yields: 3 Pints
Nutritional Information
Serving size: 189 grams
90 Calories per serving
Calories from fat: 0
0 g Fat
Saturated Fat: 0 grams
2 g Protein
22 g Carbohydrates
Dietary Fiber: 2 g
Sugars: 17 g
O g Cholesterol
180 mg Sodium
Holiday Recipe: Butternut Squash Risotto
| 2 Medium |
Butternut Squash, approx. 2-1/2 - 3 lbs. |
| ½ cup |
Heavy Cream |
| 2 tablespoons |
Olive Oil |
| 1 tablespoon |
Butter |
| 1 tablespoon |
Shallot, Fine Diced |
| 1 cup |
Arborio Rice |
| 4 cups |
Water, Vegetable, or Chicken Stock |
| ½ cup |
Parmesan Cheese, Grated |
| To taste |
Salt and Butternut White Pepper |
For Squash:
- Preheat oven to 400 degrees.
- Cut the bottom “bowls” from the squash, scrape out seeds to leave a hollow interior, rub insides of squash with 1 Tbls. of oil, salt, and pepper.
- Place squash, open ends up, in baking dish and roast in oven until tender, approximately 1 hour, reserve warm.
- Cut one of the remaining squash “tops” in half lengthwise, place in a baking dish, cut side down, with about 1/4 inch hot water, roast in oven until flesh is soft, about 1 hour.
- Once cool enough to handle, place roasted squash flesh in blender and puree until smooth, cool.
- Whip cream until soft peaks form, and gradually fold in pureed squash, until a bright colored butternut whipped cream is achieved. Note: All the pureed squash may not be used.
- Peel the remaining squash “top” and cut into 1/2 inch cubes, toss with remaining Tbls. olive oil, salt, and pepper, place on baking sheet, and roast until tender, about 20 minutes, reserve warm.
For Rice:
- Bring water or stock to barely boiling.
- Melt butter in medium saucepan and sauté shallots over medium high heat until just translucent, do not allow to burn.
- Add rice, stir and shake in pan, and allow to lightly toast a minute or two.
- Add one cup of hot water, reduce heat to medium, and stir rice often while water is absorbed, about 5 minutes.
- Continue adding water in 1/2 cup increments, stirring often, allowing water to almost fully disappear before adding more.
- Once rice has a nice al dente texture, about 25 minutes, add cubed and roasted squash, about 1 cup of butternut whipped cream (More can be added to loosen up thickened risotto and save the rest to top waffles or vanilla ice cream), parmesan cheese, salt, and pepper.
- Stir well to incorporate, and allow to thicken slightly, it should be light and creamy, just barely able to stand up on itself.
- Divide risotto between the two squash “bowls”, garnish with toasted pumpkin seeds or almonds if desired. Serve immediately.
Basic Reduced-Fat Muffins
| 2 cups |
Whole Wheat or Unbleached, All Purpose Four (or blend of the two) |
| ½ cup |
Sugar |
| 4 teaspoons |
Baking Powder |
| 1 teaspoon |
Cinnamon (Optional) |
| ½ teaspoon |
Nutmeg (Optional) |
| ½ teaspoon |
Salt (Optional) |
| ¼ teaspoon |
Baking Soda |
| ¼ cup |
Egg Substitute |
| 3 tablespoons |
Canola Oil |
| 1 teaspoon |
Pure Vanilla Extract |
| 1 cup |
Non-Fat or Reduced-Fat Plain Yogurt |
- In a bowl, combine the flour, sugar, baking powder, cinnamon, nutmeg, salt and baking soda; mix to blend ingredients.
- Form a well in the center of the flour mixture and add the egg substitute, canola oil, vanilla and yogurt.
- Mix ingredients until just moistened and combine; do not over mix.
- Divide among a 12-cup muffin tin prepared with cooking spray and bake in a preheated 400 degree oven for 12-15 minutes or until a toothpick inserted comes out clean.
Yields: 12 Muffins
Nutritional Information
Serving size: 59 grams
150 Calories per serving
Calories from fat: 35
3.5 g Fat
Saturated Fat: 0 grams
4 g Protein
26 g Carbohydrates
Dietary Fiber: 2 g
Sugars: 10 g
O g Cholesterol
310 mg Sodium
Smoothie Basics
| 2 medium |
Frozen Bananas |
| 1 cup |
Sliced Blueberries |
| 1 cup |
Sliced Strawberries |
| ¼ pound |
Tofu |
| ½ cup |
Ice (Optional) |
- Combine all ingredients in a blender and process until smooth.
- Don’t be afraid to alter either the amount or type of ingredients.
- This recipe is just a nudge to get you started in creating what suits your tastes and needs.
Yields: 4 servings
Nutritional Information
Serving size: 165 g
130 Calories per serving
Calories from fat: 25
3 g Fat
Saturated Fat: 0.5 g
6 g Protein
23 g Carbohydrates
Dietary Fiber: 4 g
Sugars: 17 g
0 mg Cholesterol
5 mg Sodium
Roasted Red Pepper Hummus
| 4 cups |
Chickpeas |
| ¾ cup |
Roasted Red Peppers, peeled and seeded |
| ½ cup |
Tahini |
| ½ cup |
Water |
| 3 ounces |
Lemon Juice |
| 4 tablespoons |
Garlic, minced |
| ½ teaspoon |
Kosher Salt |
| ¼ teaspoon |
White Pepper |
| 1 teaspoon |
Tabasco, or to taste |
Combine all ingredients in food processor and puree until smooth.
Yields: 1 pint
Nutritional Information
Serving Size: 57 g
70 Calories per serving
Calories from fat: 30
3 g Fat
Saturated Fat: 0 g
2 g Protein
8 g Carbohydrates
Dietary Fiber: 3 g
Sugars: 0 g
0 mg Cholesterol
140 mg Sodium
Grilled Marinated Shrimp
| 1 pound |
Large Shrimp, such as U-12’s |
| 1 cup |
Shrimp Marinade * |
- Peel and butterfly shrimp halfway down their backs.
- Marinate for an hour or two.
- Grill over a medium-hot fire until desired doneness.
For easier handling, the shrimp may be placed on a skewer.
Yields: 4 Servings
Nutritional Information
Serving Size: 120 g
130 Calories per serving
Calories from fat: 25
2.5 g Fat
Saturated Fat: 0.5 g
23 g Protein
1 g Carbohydrates
Dietary Fiber: 0 g
Sugars: 0 g
175 mg Cholesterol
340 mg Sodium
Shrimp Marinade
| 2 Cups |
Light Soy Sauce |
| 1 cup |
Whole Grain Dijon Mustard |
| 1 cup |
Pesto |
| ½ cup |
White Wine |
| ½ cup |
Lemon Juice |
| ¼ cup |
Shallots, minced |
| ¼ cup |
Dark Balsamic Vinegar |
| 1 bunch |
Scallions, chopped |
| ½ cup |
Extra Virgin Olive Oil (Optional) |
Place all ingredients in a blender and process until pureed and incorporated.
Yields: 1 ½ quarts
Nutritional Information
Serving Size: 2 g
5 Calories per serving
Calories from fat: 0
1 g fat
Saturated Fat: 0 g
0 g Protein
0 g Carbohydrates
Dietary Fiber: 0 g
Sugars: 0 g
0 mg Cholesterol
350 mg Sodium
Grits
| 4 cups |
Water |
| 1½ teaspoons |
Kosher Salt |
| 1 cup |
Fresh Stone Ground Grits |
| ½ cup |
Skim Milk |
| ½ cup |
Parmesan Cheese, shredded |
- Bring salted water to a boil, stir in grits and reduce heat, simmer for 30-40 minutes, stirring frequently to avoid scorching.
- Stir in milk and Parmesan cheese, simmer 5-10 more minutes.
Note: Grits may be soaked overnight in water to decrease cooking time. Grits will thicken as they cool.
Yields: 1 Quart, Serving Size: 2 Ounces
Nutritional Information
Serving Size: 66 grams
45 Calories
Calories from Fat: 5
0.5 g Fat
Saturated Fat: 0 g
2 g Protein
8 g Carbohydrates
Dietary Fiber: 0 g
Sugars: 0 g
0 mg Cholesterol
150 mg Sodium
Pumpkin Grande Marnier Cheesecake
| 9 ounces |
Gingersnaps, finely ground |
| 1 tablespoon |
Apple Butter |
| 14 ounces |
Nonfat Cream Cheese |
| 1 cup |
White Sugar |
| 1 ¼ teaspoons |
Cornstarch |
| 1 ½ teaspoons |
Ground Cinnamon |
| ½ teaspoon |
Ground Ginger |
| ¼ teaspoon |
Ground Nutmeg |
| 1/8 teaspoon |
Salt |
| 4 ½ ounces |
Egg Substitute |
| 1 ½ teaspoons |
Pure Vanilla Extract |
| 1 ½ teaspoons |
Pure Orange Extract |
| 1 ounce |
Grande Marnier |
| ½ cup |
Canned Pumpkin |
- Prepare your pan by lightly coating it with cooking spray.
- Grind the gingersnaps in a food processor to fine crumbs; add apple butter and process until incorporated.
- Form the crust by pouring the crumb mixture in the prepared pan and pressing into the sides and bottom.
- Place the cream cheese and sugar in a mixer affixed with a paddle and beat on medium speed. Stop frequently to scrape down the sides and bottom of the bowl to make sure the cheese mixes smoothly and uniformly.
- Decrease the speed of the mixer to low and add the cornstarch, cinnamon, ginger, nutmeg and salt.
- Add the egg substitute to the batter by thirds, mixing and scraping the bowl down between additions.
- Once the batter is smooth, stir in the extracts, Grand Marnier and pumpkin. Scrape down the bowl once more and continue mixing until thoroughly combined.
- Pour into prepared crust, place on a sheet pan and bake in a pre-heated 250 degree oven, along with a pan of warm water, for 45 minutes to an hour or until the center is set and appears to look dry and glossy.
- Let cool, cover and refrigerate overnight before serving.
Yields: 1 Cake or 16-18 servings
Nutritional Information
Serving size: 73 g
160 Calories
Calories from fat: 15
1.5 g fat
Saturated fat 0 g
6 g protein
29 g Carbohydrates
Dietary fiber: < 1 g
Sugars: 20 g
0 mg Cholesterol
260 mg Sodium |
