Recipes from Feb. 19, 2008
Watch Sunny Side Up during Sunrise on KGMB9 for tips on making smarter,
healthier eating choices. Sponsored by HMSA, Sunny Side Up airs on the first and
third Tuesday mornings of each month.
Healthy Recipes
To view the video, visit KGMB’s web site or
watch it on HMSA Now, digital cable channel 344. For more recipes, visit
Island Scene Online.
Stuffed Hyotan (Long Squash)
2 lbs. hyotan squash
4 oz. (1/2 cup, packed) ground turkey or chicken breast
2 Tbsp. minced onion
2 Tbsp. pine nuts, toasted
1/4 tsp. salt
1/4 cup Italian bread crumbs
2 egg whites, lightly beaten
1/4 cup ricotta cheese
3 cloves garlic, minced
14 1/2 oz. can diced tomatoes, including juices
1/4 tsp. red pepper flakes
2 Tbsp. extra-virgin olive oil
4 Tbsp. Parmesan cheese
Pepper to taste
Fresh chopped herbs for garnish (parsley, oregano, thyme, basil)
Preheat oven to 350 degrees and boil a large pot of water. Peel squash using a vegetable
peeler; discard stem and end pieces. Cut squash into four even cylindrical pieces;
use a spoon to remove cores and seeds. Boil squash pieces for 3 to 4 minutes to
par-cook. Drain well. Combine next seven ingredients (turkey through ricotta cheese);
mix well to combine. Fill centers of squash pieces with turkey mixture. In an oven-proof
pan, add garlic, tomatoes, red pepper and olive oil. Place squash in pan, top each
piece with 1 tablespoon Parmesan cheese. Bake approximately 45 to 60 minutes, or
until squash is tender but still firm.* Sprinkle with fresh herbs before serving
with rice or pasta. Makes 4 servings.
* Broil top if cheese does not brown, or if browning too much, cover lightly with
aluminum foil.
Per serving: Calories 310, protein 15 g., carbohydrates 27 g., total fat 17 g.,
saturated fat 4 g., cholesterol 30 mg., sodium 480 mg., fiber 5 g., Weight Watchers
POINTS value: 6.
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Orange Panacotta with Fresh Papaya
1 cup low-fat milk, divided
1 1/2 tsp. gelatin
1 oz. reduced-fat cream cheese
2 Tbsp. honey
2 Tbsp. orange juice concentrate
1 tsp. vanilla extract.
2 large papayas, halved and seeded
Soak gelatin in 1/ 4 cup milk for 5 minutes. (Soaking gelatin in liquid is also
called “blooming.”) Bring remaining milk to a boil. Add dissolved gelatin
to boiling milk, stirring. Turn off heat, stir in cream cheese until melted. Pour
mixture into a mixing bowl. Whisk in honey, orange juice and vanilla. Pour 1/ 4
cup into each papaya half. Refrigerate until set, about 2 hours. Cover with plastic
wrap and let rest overnight. Makes 4 servings.
Serving suggestion: Serve topped with orange slices and/or other seasonal fruit.
Tip: Before filling, make sure papaya halves sit level, slicing the bottom to create
a flat surface, if necessary. Size of papayas varies. If using a large papaya, slice
off excess fruit after panacotta is set. If fruit is small, scoop out a little of
the fruit – scooping the sides to create a lip at the top helps to contain the panacotta.
Per serving: Calories 170, protein 5 g., carbohydrates 34 g., total fat 3 g., saturated
fat 2 g., cholesterol 10 mg., sodium 75 mg., fiber 3 g., Weight Watchers POINTS
value: 3.
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