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Mattis Lundqvist

25 Low-Sugar Meals for the Oven - Part 1

Cooking classic recipes the sugar-reduced way - measurements in grams

BookRix GmbH & Co. KG80331 Munich

Yam and Vegetable Mix

6 servings


1 large yam (peeled and cut into cubes)

50 g baby carrots

1 parsnip (large; peeled and sliced)

1 zucchini (cut into slices)

1 bunch asparagus (trimmed and cut into pieces)

A handful of basil (freshly chopped)

90 g roasted red pepper (cut into pieces)

2 garlic cloves (minced)

½ tsp low salt

½ tsp ground black pepper

2 tbsp extra virgin olive oil (divided)


Start by preheating the oven to 425°F/220°C.

Take two baking sheets and grease them with one tablespoon olive oil.

Now place the yam along with the parsnips and carrots on the baking sheet and bake it in the oven for approximately 30-35 minutes.

After the 30 minutes are up, add the asparagus and zucchini and drizzle the remaining olive oil on top.

Allow it to continue baking for another 30 minutes or until the vegetables turn tender.

Remove from the oven and let the vegetables to cool for 30 minutes. Then toss into a mixing bowl and add garlic, basil roasted peppers along with salt and pepper and combine well.


Nutritional Information:

Calories: 191; Fats: 5g Carbohydrates: 34.6g Protein: 4g






Pumpkin Quinoa

8 servings


For the crust:

340 g quinoa (cooked)

1 egg white

1 tbsp softened cream cheese (reduced fat and cholesterol)

Cooking spray or Cooking Oil

For the Filling:

2 large eggs

220 g pumpkin puree

250 ml low fat milk

¼ tsp ground nutmeg

1 tsp thyme (freshly chopped)

¼ tsp salt

¼ tsp ground black pepper


Preheat the oven to 400°F/200°C.

Take a baking pan and coat it with the cooking spray or grease with cooking oil.

In a mixing bowl, mix together the quinoa with egg and cream cheese. Cover the bowl and refrigerate it for approximately an hour.

After one hour is up, press the mixture onto the bottom of the pie pan and bake the crust for approximately ten minutes in the preheated oven. Remove from the oven and set aside.

Now reduce the heat of the oven to 350°F/180°C.

In another mixing bowl, whisk together the filling ingredients until it is well combined and gently pour the pumpkin mixture over the crust.

Place it in the oven and allow it to cook for 45 to 50 minutes or until well cooked.

Nutritional Information:

Calories: 105; Fats: 3g Carbohydrates: 14g Protein: 6g