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Mattis Lundqvist

50 Low-Sugar Meals for the Oven

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




6 servings


Wild Rice:

500 ml of water

120 g of wild rice

1/8 teaspoon of salt


5 large eggs

2 large egg whites

2 tablespoons of parsley

½ of a teaspoon of salt

½ of a teaspoon of nutmeg

2 teaspoons of olive oil

150 g of red onion, chopped

1 tablespoon of rosemary, minced

500 g of mixed mushrooms

50 g of parmesan cheese, shredded

4 thin slices of prosciutto, chopped


Put the oven to broil.

For the wild rice, mix the water the salt and the rice in the saucepan and bring it to a boil.

Let it cook for about 50 minutes on simmer and then drain.

For the frittata, beat the eggs and the egg whites in the mixing bowl with the parsley, ¼ salt and ¼ pepper and nutmeg; do this about 30 minutes after the rice has started cooking.

Heat up the oil in the ovenproof skillet on medium heat.

Add the rest of the salt, the pepper, and the onion; cook and stir for 3 minutes.

Add in the mushrooms and the rosemary, cook and stir for another 6 to 8 minutes.

Reduce the heat to low and stir in the rice.

Pour the egg mixture over the vegetables and the rice, cook for 5 minutes.

Sprinkle on the prosciutto and the parmesan.

Place in the oven while on broiler, let it brown, this takes about 2 minutes.

Remove from heat and let it cool for 5 minutes.

Serve and enjoy!

Nutritional Information:

Calories: 210; Fats: 9g; Carbohydrates: 18 g; Protein: 17 g



5 servings


2 teaspoons of chopped red bell peppers

2 teaspoons of chopped green onion

45 g of dried bread crumbs

240 g of almond butter, softened

230 g of light mayonnaise

1 clove of garlic, pressed

1 teaspoon of cayenne pepper

60 g of chopped red bell pepper

50 g of chopped green onion

450 g of artichoke hearts, chopped

600 g of cooked crabmeat


Preheat the oven to 350°F/180°C.

Mix the mayonnaise and the cream cheese in a mixing bowl, stir until smooth.

Add in the garlic and the artichoke hearts, as well as the crabmeat, the parmesan cheese, the green onion, the red bell pepper, and the cayenne pepper.

Put the mixture in the baking dish and cover with the bread crumbs.

Place in the oven and bake for 30 minutes.

Remove from heat and let cool for a few minutes.

Serve and enjoy!

Nutritional Information:

Calories 161; Total Fat 13.8g; Carbohydrates 4.5g; Protein 5.2g