Knockout Nutrition and Workout 11/27 - KMPH FOX 26 | Central San Joaquin Valley News Source

Knockout Nutrition and Workout 11/27

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Jenifer Alcorn joined us to share some healthy Thanksgiving recipes, some tips to prevent overindulging during holiday meals and some exercises to boost your metabolism.

DROP BISCUITS

Ingredients:

1 medium tomato, seeded and finely chopped
2 cups all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
1 cup low-fat plain yogurt
1/3 cup olive oil
2 tablespoons finely chopped scallion
1 tablespoon finely chopped sun-dried tomato
      
Preheat oven to 450°F. Lightly coat baking sheet with nonstick cooking spray. Drain chopped fresh tomato on paper towels.
 
In medium bowl, combine flour, baking powder, and salt. In small bowl combine yogurt and oil and stir into flour mixture until evenly moistened.
 
Stir fresh tomato, scallion, and sun-dried tomato into flour mixture. Drop dough, 1/4 cup at a time, onto prepared baking sheet, for total of 12 biscuits.
 
Bake until tops are golden brown, about 12 minutes. Serve warm.
 
Nutritional Information (per serving) Calories: 14, Fat: 7g, Saturated Fat: 1g, Carbs: 18g, Protein: 3g,  Fiber: 1g

TWICE BAKED SWEET POTATO

Ingredients:

2 large sweet potatoes (1/2 pounds total)
1 can (8 ounces) crushed pineapple, drained
1 tablespoon vegetable oil
1 tablespoon butter
1 tablespoon light- or dark-brown sugar
1 teaspoon grated orange zest
1/2 teaspoon salt
2 tablespoons chopped pecans

Preheat oven to 350°F. Pierce each sweet potato twice with tip of knife.
Bake until soft, about 50 minutes. Set aside until cool enough to handle but still very warm. Reduce oven heat to 325°F.
Cut potatoes in half lengthwise. Scoop out flesh and place in medium bowl, being careful not to tear skin. Reserve skins. Add pineapple, oil, butter, sugar, zest, and salt to potato flesh. Whip with electric mixer or whisk until slightly fluffy.
Place skin shells on baking sheet. Fill with potato mixture, mounding each. Bake 15 minutes. Sprinkle with pecans. Bake 5 minutes longer.

Nutritional Information (per serving) Calories: 236, Fat: 9g,  Carbs: 38g,  Protein: 2g

BROCCOLI MASHED POTATOES

Ingredients:

1 pound broccoli, trimmed and coarsely chopped
1/2 pound russet potatoes, peeled and diced
4 scallions, thinly sliced
1/2 quarts water
1 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons butter
1/4 cup fresh-squeezed lemon juice

In a large pot, cook broccoli, potatoes, and scallions in 11/2 quarts of simmering water until vegetables are very tender, about 15 minutes. Drain, reserving 1/2 cup cooking liquid.
Combine vegetables with reserved Cooking liquid in food processor. Pulse until mixture is almost smooth. Whirl in salt, pepper, butter, and lemon juice. Serve at once.

Nutritional Information (per serving)  Calories: 92,  Fat: 4g,  Carbs: 13g,  Protein: 3g,  Fiber: 3g

 

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