October 04, 2012

Healthy Makeover Brownies




The rich texture and chocolatey goodness of these bake sale favorites speak of decadence, but compare each square's 95 calories, 3 grams of fat, and zero cholesterol to a regular brownie's doubly high calories, nearly quadrupled fat, and 60 milligrams of cholesterol, and you'll feel virtuous (and satisfied). Our cheats? Swapping nonfat cocoa for chocolate, and cholesterol-free spread for not-so-heart-healthy butter.


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Nutritional Information
(per serving)
Calories95 Total Fat3g Saturated Fat1g Cholesterol0Sodium75mgTotal Carbohydrate17gDietary Fiber1gSugars--Protein2gCalcium--


healthy makeover browniesKate Mathis
Yields: 16 brownies
Total Time: 35 min
Prep Time: 15 min
Oven Temp: 350

Ingredients
U.S. Metric Conversion chart

  • teaspoon(s) instant coffee powder or granules
  • teaspoon(s) vanilla extract
  • 1/2cup(s) all-purpose flour
  • 1/2cup(s) unsweetened cocoa
  • 1/4teaspoon(s) baking powder
  • 1/4teaspoon(s) salt
  • cup(s) sugar
  • 1/4cup(s)  trans-fat free vegetable oil spread (60% to 70% oil)
  • large egg whites



Directions

  1. Preheat oven to 350 degrees F. Grease 8" by 8" metal baking pan. In cup, dissolve coffee in vanilla extract.
  2. On waxed paper, combine flour, cocoa, baking powder, and salt.
  3. In medium bowl, whisk sugar, vegetable oil spread, egg whites, and coffee mixture until well mixed; then blend in flour mixture. Spread in prepared pan.
  4. Bake 22 to 24 minutes or until toothpick inserted in brownies 2 inches from edge comes out almost clean. Cool in pan on wire rack, about 2 hours.
  5. When cool, cut brownies into 4 strips, then cut each strip crosswise into 4 squares. If brownies are difficult to cut, dip knife in hot water; wipe dry, and cut. Repeat dipping and drying as necessary.

October 01, 2012

Baby Tiramisu

If you’re a fan of the classic Italian dessert tiramisu, try this quick, lower-calorie variation the next time you need a dessert in a hurry. Both types of ladyfingers — spongy and crunchy — work well.

Nutritional Information
(per serving)
Calories107
Total Fat2g
Saturated Fat1g
Cholesterol3mg
Sodium125mg
Total Carbohydrate18g
Dietary Fiber--
Sugars--
Protein3g
Calcium--   
baby tiramisu
Ken Burris
Serves: 6 Edit
Yields: 6 servings
Total Time: 45 min
Prep Time: 15 min
Ingredients
U.S. Metric Conversion chart
  • 1/2 cup(s) nonfat ricotta cheese (4 ounces)
  • tablespoon(s) confectioners' sugar
  • 1/2 teaspoon(s) vanilla extract
  • 1/8teaspoon(s) ground cinnamon
  • 12 ladyfingers (about 1 3/4 ounces)
  • tablespoon(s) brewed espresso or strong coffee, divided
  • tablespoon(s) bittersweet chocolate chips, melted (see Tip)

Directions
  1. Combine ricotta, sugar, vanilla, and cinnamon in a medium bowl.
  2. Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.

    Carb Servings: 1 carbohydrate (other), 1/2 fat. Carbohydrate Servings: 1.

Tips & Techniques
To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.

September 28, 2012

2-Minute Pumpkin Pie


If you need a little something to satisfy your sweet tooth, whip up this 75-calorie pumpkin pie for one. This simple recipe, pared down to the most basic and common ingredients, only takes 2 minutes to make, but the end result tastes as delicious as traditional, calorie-packed pie. Ingredients:
1/2 c. pumpkin puree
1/4 c. egg whites (from an egg or carton)
Sweetener
Cinnamon or pumpkin pie spice
Directions:

Mix together all the ingredients. If you prefer a flan-like texture, add more pumpkin; if you prefer a cake-like texture, add more egg whites. Microwave for two minutes. Use a mix of Greek yogurt, hazelnut cream cheese, and pumpkin pie spice for the icing. Top with toasted pecans.
Makes one serving.
Recipe provided by Live Laugh Eat

September 24, 2012

Ancho Chili and Chocolate Goat Cheesecake Popsicles

Taking a bite out of this creamy goat cheese blend is like feasting on a slice of rich cheesecake—in popsicle form! With a spicy kick of ancho chili powder and a dose of antioxidant-rich cocoa, each low-fat treat amounts to approximately 75 calories. Ingredients:
4 oz. low-fat goat cheese, softened
1/3 c. sugar
1/2 tsp. vanilla extract
1/2 tsp. cocoa powder
2 eggs, separated
1 tbsp. flour
1/4 tsp. ancho chili powder
Directions:
Preheat oven to 350 degrees. Combine goat cheese, sugar, and vanilla and mix until smooth. Add egg yolks two at a time. Fold in flour, cocoa powder, and ancho chile. Whip egg whites until soft peaks form. Gently fold into mixture. Spread into buttered and sugared parchment-lined baking pan. Bake for 20-25 minutes. Cool. Remove from pan by picking up parchment. Use 1 in. cookie cutter to make individual circles and insert skewers to create a "lollipop.”
Makes about eight servings.
Recipe provided by Chef Chris Santos of Beauty & Essex and The Stanton Social

September 21, 2012

Occoquan River

The tidal Occoquan has white perch, striped bass, largemouth bass, crappie, yellow perch, flathead catfish, and channel catfish. Herring and shad provide plenty of action for dip-netters and hook-and-line fishermen each spring.
Several public boat ramps off Route 123 provide access.

September 17, 2012

Occoquan Reservoir - Fishing Opportunities

The main species of interest at Occoquan are largemouth bass, bluegill, and crappie, but opportunities exist for anglers to catch channel catfish, flathead catfish, northern pike, and white perch. No matter the skill level, technique of choice, or time of year, the tastes of all anglers should be satisfied while fishing at Occoquan.
Largemouth Bass
The largemouth bass fishing is exceptional at Occoquan. Currently, the population is diverse, with bass found in all size classes up to about 21 inches. Good numbers of fish are available in the 4-6 pound range with an occasional larger fish mixed into the bag.
Routine population sampling conducted by fisheries biologists provides the Department with information pertaining to the status of the fishery. Comparisons can be made between electrofishing samples conducted during different years, which allows biologists to assess changes to the fishery. One index used by biologists is the CPE-P or catch per effort of preferred fish. The CPE-P for largemouth bass is the number of fish 15 inches or larger that are collected per hour of effort. Occoquan Reservoir was last sampled in 2007, and based on those numbers and rankings, it was the best place to fish for big bass in the District. This is even more noteworthy considering its large size and its comparisons to many reservoirs that were much smaller (catch rates are usually higher in small water bodies).
Heavy fishing pressure with ample habitat and abundant forage may make it more difficult to consistently catch fish. Patience is the key; anglers willing to try different techniques and lures to match the prevailing conditions should find success. Largemouth bass typically are found in transition areas between different habitats, particularly around heavy cover. Anglers should concentrate their efforts in these areas, fishing with a variety of lures such as plastic worms, jigs, spinner baits, or crank baits.
Black and White Crappie
Occoquan Reservoir has a very good crappie fishery and anglers should concentrate on areas with structure during the early spring. Anglers consistently catch fish around boat docks, fish attractors, or brush piles. Crappie can be successfully caught by a variety of methods ranging from small jigs, spinners, or flies fished with ultra light spinning gear or anglers may desire more traditional tactics such as fishing small minnows with a cane pole and bobber. Remember that crappies are a schooling fish, and once a fish is caught it is likely that several more will be caught with in close proximity. White crappie typically run larger; and, with the closure of Lake Manassas, Occoquan is the only District lake to offer white crappie.
Bluegill
The bluegill population has dropped considerably since the early 1990's, but the population remains in balance. Fair numbers of bluegill are found in the 5-7 inch range at Occoquan, which provides anglers' ample opportunity to fish for this delightful pan fish. Bream fishing does not have to be complicated. Anglers may use live bait such as worms or crickets with hopes of enticing a strike. Some anglers prefer to use ultra light spinning gear or fly fishing gear to present small lures or flies. Pound for pound, there's not a fish that fights any harder than a scrappy bluegill. Bream are easy to catch which makes them ideal for introducing young children to the sport of fishing.
Channel Catfish
Occoquan provides a good channel catfish fishery for anglers living close to the Beltway. Channel catfish were first stocked into Occoquan Reservoir in 1964 and were stocked annually afterwards until 1978. Stocking of channel catfish occurred on alternate years between 1981-1991. A good fishery has developed since those initial stockings and the channel catfish population is self-sustaining. Channel catfish are not currently stocked into the reservoir since there is adequate natural reproduction. Anglers can expect to catch fish in the 14-20 inch range, with most fish averaging about 2 pounds.
Flathead Catfish
Twelve flathead catfish were stocked into Occoquan Reservoir in 1965. Since that initial introduction a fantastic fishery has developed which produced the state record flathead catfish catch of 66 pounds 4 oz., caught and released by Mike Willems in May 1994. Anglers may want to concentrate their efforts in areas around rocky bluffs in close proximity to deep water. Live bream are the bait of choice and are often fished on the bottom with a slip sinker rig.
Northern Pike
Northern pike were stocked into Occoquan in 2001 at a rate of 0.5 fish per acre. Anglers should expect to encounter these fish in 2-4 years. Northern pike were stocked to prey on the abundant alewife and gizzard shad populations present with in the reservoir and should provide a trophy element to the fishery.