Skillet Apple-Cranberry Granola Crisp

Ingredients:

1 cup lowfat granola

2 Tbsp. apple juice

1 tsp. cornstarch

2 medium green apples, cored, peeled and diced into small pieces 1/8 inch wide

1/8 cup light brown sugar

1/2 tsp. cinnamon

1 tsp. lemon juice

1 Tbsp. canola oil

1 cup dried cranberries

1/2 cup vanilla lowfat yogurt, frozen or unfrozen (optional)

Directions: 

In large nonstick skillet over low heat, toast granola for 2-3 minutes. In small bowl, combine apple juice and cornstarch. In medium bowl, combine cornstarch mixture with apples, sugar, cinnamon and lemon juice. Wipe skillet clean, add oil and heat over medium heat. Add apple mixture, spreading evenly over bottom of pan, and cook, stirring constantly, until browned but not mushy, four minutes.  Add cranberries and heat through. Stir in granola. Reduce heat to low. Flatten mixture with wooden spoon, cover with lid and cook another one to two minutes. Serve topped with spoonful of yogurt, if desired.

Makes 4 servings. Per serving: 266 calories, 5 g total fat (<1 g saturated fat), 58 g carbohydrates, 2 g protein, 4 g dietary fiber, 58 mg sodium.

–From the American Institute for Cancer Research

Not-So-Boring Broccoli

Ingredients: 

1-2 heads of broccoli crowns (about 1 lb.)

1 Tbsp. extra-virgin olive oil

2 cloves garlic, finely minced

1 tsp. red pepper flakes

Salt and freshly ground black pepper, to taste

Directions:

Separate the broccoli florets from the stalk. In a shallow bowl filled with 2 Tbsp. of water, steam the broccoli, covered, for 1 minute. The broccoli should be bright green, but still crisp. Drain the broccoli and set aside.

Meanwhile, heat the oil in a medium-size saute pan over medium heat. Add the garlic and cook for 1 minute, stirring frequently.  Add the red pepper flakes and cook for 30 seconds more. Add the steamed broccoli, stirring well to coat the florets.  Cook for 2 minutes. Season to taste with salt and pepper.

Makes 10 servings, 1/2 cup each.

Per serving: 25 calories, 1.5 g total fat (0 g saturated fat), 3 g carbohydrate, 1 g protein, 1 g dietary fiber and 40 mg sodium.

–From the American Institute for Cancer Research