Tempeh Mushroom Fricassee with Garlic Confit

• 1 tablespoon olive oil
• 16 garlic cloves, crushed
• Cooking Spray
• 12 ounces organic Temph cut into ¼ inch cubes
• ¼ cup dry white wine
• 2 cups thinly sliced leek (about 2 medium)
• 1 pound Mixed gourmet mushrooms, (such as cremini,
  shiatake, or oyster), thinly sliced
• 3 cups organic vegetable broth (such as Swanson
  certified Organic), divided
• 1 tablespoon all-purpose flour
• 2 teaspoons chopped fresh thyme
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 tablespoon chopped fresh parsley

1> Combine oil and garlic in a large Dutch oven over low heat. Cook 10 minutes or utnil garlic is golden and fragrant, stirring often. Lightly coat Dutch oven and garlic mixture with cooking spray. Increase heat to medium-high, add tempeh, and saute 8 minutes or until brown. Stir in wine; cook until liquid is almost evaporated (about 30 seconds). Transfer tempeh mixture to a bowl.

 

2> Return pan to medium-high heat. Recoat pan with cooking spray. Add leek mushrooms; saute until vegetables begin to brown and liquid is almost tevaporated (about 30 seconds). Transfer temph mixture to a bowl.

 

3> Return pan to medium high heat. Recoat pan with cooking spray. Add leek mushroom, saute until vegetables begin to brown and liquid is almost evaporated (about 10 minutes). Add 1-cup broth; cook 1 minute, scraping pan to loosen browned bits. Combine remaining 2 cups broth and flour in a small bowl, stirring well with a whisk. Add broth mixture to pan. Reduce heat and stir in tempeh mixture. Cover, simmer 30 minutes. Stir in thyme, salt, and pepper. Remove from heat; stir in parsley.

 

Yield 4 servings: (serving size 1 ½ cups)

 

Calories 297 (32 % from fat); Fat 10.4 g (sat 1.9 g, mono 4.4g poly 2.9g); protein 22.3 g Carb 31.1g Fiber 8.9g Chol 0mg Iron 4.6mg Sodium 751 mg Calc 85mg.

Vegan Pumpkin Pie Filling

Blend in blender until smooth...

• 2 c. solid-pack canned pumpkin (one 14-15 oz. can)
• 1 c. non-dairy milk
• 3/4 c. brown sugar or Sucanat
• 3-4 T. cornstarch (depending on how firm you like it)
• 1 T. regular or blackstrap molasses
• 1 tsp. ground cinnamon
• 1 tsp. vanilla
• 1/2 tsp. EACH ground ginger, nutmeg and salt
• 1/4 tsp. ground allspice
• 1/4 tsp. ground cloves

Pour into glass pie plate lightly sprayed with non-stick spray. Bake 60 minutes. Cool on a rack, then refrigerate overnight before serving.

 

Bryanna Clark Grogan's website.

Fat Free Vegan Bread Stuffing

Savory Vegetable Stuffing

Preheat oven 350° F.

• 1 tbs saute liquid
• 1 carrot, chopped
• 1 stalk celery, chopped
• 1 small onion, chopped
• 4 oz. mushrooms, chopped
• 1-1/2 cup veggie broth or water
• 6 cups bread stuffing cubes
  (I usually get Brownberry Onion and Sage)

Saute carrot and onion over medium heat until onion is translucent. Add mushrooms; cook and stir until lightly browned. Add broth and heat to boiling; remove from heat.  Add stuffing, tossing gently to moisten evenly.  Spoon into 2 qt. casserole sprayed with No Stick Cooking Spray.  Bake in 350° F oven for 20 minutes or until heated
thoroughly.

 

If you use plain stuffing cubes, add 1-2 tsp sage, 1/2 tsp crushed marjoram and 1/2 tsp thyme.

 

Makes 6 servings.

Tempeh Coconut Curry

Curry:

1 tablespoon canola oil
2 cups finely chopped onion
1 teaspoon salt, divided
2 teaspoons tamaind pulp
1 tablespoon finely chopped peeled fresh ginger
1 tablespoon finely chopped fresh garlic
1-½ teaspoons ground coriander
½ teaspoon ground tumeric
½ teaspoon crushed red pepper
1 (3inch) cinnamon stick
3 cups chopped peeled sweet potato (about 1 pound)
1 cup water
1 (13.5 ounces) can light coconut milk
8 ounces organic tempeh cut into ¾ inch cubes
1 tablespoon fresh lime juice
2 teaspoons low-sodium soy sauce

 

Rice:

1 ½ cups uncooked basmati rice
1/3 cup chopped fresh cilantro
¼ teaspoon salt

 

1. To prepare curry, heat oil in a large nonstick skillet over medium-high heat. Add onion and ½ teaspoon salt. Cook 2 minutes or until onion is tender, stirring occasionally. Stir in tamarind; cook 2 minutes, stirring to break up tamarind. Add ginger and next 5 ingredients (through cinnamon); cook 2 minutes, stirring frequently. Add remaining ½ teaspoon salt, potato, water, milk and tempeh, bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potatoes are tender. Uncover; stir in juice and soy sauce. Simmer 3 minutes or until slightly thickened. Discard Cinnamon stick.

 

2. To prepare rice, cook rice according to package directions, omitting salt and fat. Stir in cilantro and ¼ teaspoon salt. Serve with curry.

 

Yield 4 servings (serving size 1-cup curry and about 1 cup rice).

 

Calories: 381 (27 % from fat); fat 11.5 g (sat 5.5g, mono 3.2 g, poly 2.2g) protein 16.9g, carb 53.7g, fiber 6.3g, chol 0mg Iron 2.9g sodium 870 mg calc 112 mg.

 

Thanks to Paula Kenepp.

No Sugar, Low Fat Chocolate Chip Bread.

For a yummy treat that's easier on your waistline, try this bread infused with mini chocolate chips.

 

Ingredients

• 2-1/4 C. reduced-fat Bisquick
• 1 package(4 serving size) Jell-O sugar-free instant chocolate pudding mix
• 2/3 C. nonfat dry milk powder
• 1/4 C. Splenda
• 2 Tbs. mini chocolate chips
• 1/4 C. chopped walnuts
• 2 large eggs slightly beaten
• 3/4 C. fat-free vanilla yogurt
• 1/2 C. cold water
• 2 tsp. canola oil
• 1 tsp. pure vanilla extract

Directions

 

Pre-heat oven to 375 degrees F. Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine baking mix, dry pudding mix, dry milk powder, sugar substitute, chocolate chips and walnuts. In a small bowl, combine eggs, yogurt, water, oil, and vanilla extract. Add the liquid mixture to the dry mixture. Mix gently just to combine. Evenly spread batter into prepared loaf pan. Bake for 45-50 minutes or until a toothpick inserted in center comes out clean. Place loaf pan on a wire rack and let set for 10 minutes. Remove bread from pan and continue cooling on wire rack. Cut into 12 slices.

Blueberry Cheese Cake Pudding

Ingredients

1/4 cup part-skim ricotta
1/4 cup fresh blueberries*
1 teaspoon fructose or 1/2 teaspoon honey
1/2 teaspoon chopped pecans or walnuts
1 teaspoon vanilla extract

Instructions

Mix the cheese, fructose, and vanilla. Add blueberries and nuts on top.
Enjoy cold!

* If you use stevia instead of the fructose or honey, you can add 1/2 cup of
blueberries instead of 1/4 cup. Be sure to add just a little stevia, since
it's very sweet, and then adjust.

80 Calories for Ricotta Cheese
20 Calories for Frozen -- Thawed Blueberries
15 Calories Fructose
50 Calories Walnuts
12 Calories vanilla extract
______________
177 Total Calories
============

Calories per measured amounts courtesy of:
Source: NutritionData.com

Healthy Less Fat Food - Diabetic Turkey Cutlets Creole...!!!

DIABETIC TURKEY CUTLETS CREOLE

Yield: Serves 4

Serving Size: 1 cutlet with 1/2 cup Creole sauce

Source : The New Family Cookbook for People with Diabetes

INGREDIENTS

4 turkey cutlets (about 1 pound),or 1 pound turkey breast cut in 4 slices
1 cup chopped green bell pepper
1/2 cup sliced mushrooms
1/2 cup chopped celery
1/2 cup chopped onion
2 cloves garlic, minced
1 cup stewed tomatoes with juice
1 cup homemade chicken broth or canned reduced-sodium chicken broth
1 bay leaf
2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried oregano
2 teaspoons chopped fresh basil, or 1/2 teaspoon dried basil
1 teaspoon fresh thyme, or 1/4 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1/4 teaspoon cayenne pepper
4 to 6 drops hot pepper sauce
1 tablespoon cornstarch

DIRECTIONS

Prepare a large skillet with non-stick
pan spray. Heat the pan over high heat.
Brown the turkey cutlets quickly on both sides. Set aside.
Reduce the heat and saute the green pepper, mushrooms,
celery, onion, and garlic for about 5 minutes. Add the
tomatoes with juice, the chicken broth, all the herbs
and seasonings, and the hot pepper sauce.
Mix the cornstarch with 2 tablespoons water; add to
the skillet. Bring to a boil. Simmer for about 20 minutes.
Add the cutlets; spoon the sauce over them and simmer for
another 4 to 6 minutes. Remove the bay leaf before serving.

Nutritional Information Per Serving:
Calories: 196, Fat: 4 g, Cholesterol: 61 mg, Sodium: 552 mg,
Carbohydrate: 12 g, Dietary Fiber: 2 g, Protein: 29 g
Diabetic Exchanges: 2 Vegetable, 4 Very Lean Meat

Source The Diabetic Gourmet Daily Recipe Mailer.

Diabetic Shrimp and Crab Gumbo

Browning the flour gives the gumbo its distinctive rich color and flavor.

1 pound fresh or frozen large shrimp in shells
1/3 cup all-purpose flour
2 tablespoons cooking oil
2 cups chopped onion
1 1/2 cups chopped green or red sweet pepper
4 stalks celery, thinly sliced
4 cloves garlic, minced
2 14-ounce cans reduced-sodium beef broth
1 cup water
1 recipe Cajun Spice Mix (below)
1 16-ounce package frozen cut okra
2 6-ounce cans crabmeat, drained
3 cups hot cooked long grain rice or brown rice
Green onions (optional)
Bottled hot pepper sauce (optional)

1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry with paper towels. In a medium skillet, cook flour over medium heat about 6 minutes or until flour is browned, stirring frequently. Place in a small bowl; set aside to cool.

2. In a 4-quart Dutch oven, heat oil over medium-high heat. Add onion, sweet pepper, celery, and garlic; cook and stir about 5 minutes or until vegetables are tender.

3. Slowly whisk 1 can of the broth into browned flour. Add broth-flour mixture, remaining 1 can broth, the water, and Cajun Spice Mix to mixture in Dutch oven. Stir in okra. Bring to boiling; reduce heat. Cover and simmer for 15 minutes.

4. Add shrimp; cook for 2 to 3 minutes or until shrimp is opaque. Gently stir in crabmeat. Serve gumbo with rice. If desired, garnish individual servings with green onions. If desired, pass hot pepper sauce.

Cajun Spice Mix:

In a small bowl, combine 1/2 teaspoon dried thyme, crushed; 1/4 teaspoon
ground white pepper; 1/4 teaspoon salt; 1/4 teaspoon ground black pepper; and 1/4 teaspoon crushed red pepper.

Makes 8 (1 1/4 cups gumbo plus 1/3 cup rice) servings

Per Serving: 263 Calories, 5 g Total Fat, 1 g Saturated Fat, 102 mg Cholesterol, 510 mg Sodium, 31 g Carbohydrate, 4 g Fiber, 22 g Protein, 1.5 diabetic exchange Starch, 1.5 diabetic exchange Vegetables, 2 diabetic exchange Very Lean Meat, 1 diabetic exchange Fat Carb choices: 2

Easy Soybean Patty Recipe

Home alone? This moist pattty can be enjoyed on a bun with all the usual condiments, or by itself drizzled with your favorite sauce. Simply multiply the ingredients to serve a crowd.

1> 1/2 cup cooked soybeans, mashed well with a fork
2> 1 tablespoon water or vegetable broth
3> 1 tablespoon wheat germ
4> 1/4 teaspoon Spike or other all-purpose seasoning
5> 1 to 2 tablespoons fresh bread crumbs or whole-wheat flour
6> Olive oil for cooking

1> In a bowl, combine mashed soybeans, water or broth, wheat germ, Spike and 1 tablespoon bread crumbs or flour. Use your hands to mix well and press firmly into a patty shape, adding more bread crumbs or flour if necessary for the patty to hold together.

2> Heat a little olive oil in a skillet. Cook patty until browned on both sides gently turning once.

Makes 1 patty.

Low Fat Cheesy Shrimp and Rice Dish

Low Fat Cheesy Shrimp and Rice Dish

Serves 6 (1 cup per serving)

1/2 cup chopped celery
1/2 cup chopped onion
1/2 cup sliced mushrooms drained
1 1/2 cups (one 12 fluid ounce can) Carnation Evaporated Skim Milk
2 (6oz) packages frozen shrimp thawed

2 tablespoons reduced sodium ketchup
1 1/3 cups uncooked instant rice

1 cup + 2 tablespoons shredded Kraft reduced fat cheddar cheese
1 tablespoon dried parsley flakes
1/8 teaspoon black pepper

Spray a slow cooker container with butter-flavored cooking spray. In prepare container, combine celery, onion, and mushrooms. Stir in evaporated skim milk and ketchup. Add Cheddar cheese, shrimp uncooked rice, parsley flakes and black pepper. Mix well to combine. Cover and cook on Low for 4 hours Mix well before serving.

240 calories 4 gm fat, 24gm protein, 27 gm carbohydrate, 491 sodium, 327mg calcium, 1 gm fiber
 

Healthy Low Fat Recipes - Lemon Angel Food Cupcakes.

Healthy Low Fat Recipes - Lemon Angel Food Cupcakes.

Cupcakes
½ cup cake flour (about 2 ounces)
¾ cup powdered sugar
¾ cup egg whites (about 5 large eggs)
1/8 teaspoon salt
¾ teaspoon cream of tartar
½ cup granulated sugar
½ teaspoon vanilla extract
2 teaspoons grated lemon rind
Lemon Frosting:
¼ cup butter, softened
2 cups powdered sugar
1 tablespoon 1 % low-fat milk
1 to 2 tablespoons finely squeezed lemon juice
Ediable flowers such as pansies or rosebuds (optional)

1> Preheat oven to 350.
 

2> Place 16 paper muffins cup liners in muffin cups. Set aside.
 

3> Lightly spoon cake flour into dry measuring cups, level with a knife. Sift together flour and ¾ cup powdered sugar into a medium bowl; repeat the procedure 2 times.
 

4> Beat in egg whites and salt with a mixer at high speed until frothy (about 1 minute). Add cream of tartar, and beat until soft peak form. Add ½ cup granulated sugar, 1 tablespoons at a time, beating until stiff peak form. Add ½ cup granulated sugar, 1 tablespoon at a time, beating until stiff peak form. Sprinkl flour mixture over egg white mixture, ¼ cup at a time, fold in after each addition. Stir in vanilla and rind.
 

5> Divide batter evenly among prpepared muffin cups. Bake at 350 for 18 minutes or until lightly browned. Remove from pan; let cool completley on a wire rack.

6> To prepare frosting, beat butter with a mixer at high speed until fluffy. Gradually add 2 cups powdered sugar; beat at low speed just until blenede. Add milk and lemon juice as neede to adjust the consistency. Spread 2 tablespoons lemon frosting over each cupcake. Garnish with ediable pansie and rosebuds, if desired.

7> Yield 16 cupcakes (serving size: 1 cupcake)

Calories 144 (18 % from fat); Fat 2.9g (sat 1.8g,mono0.8g poly 0.1g) Protein 1.6g Carb 28.9g Fiber 0.1g chol 8mg: Iron 0.3mg;sodium 58mg Calc4mg

Tom Yum Gung - Thai Prawn Soup

Tom Yum is both hot and sour, and it's one of the main signature dishes that defines Thai flavor.

 

Ingredients

 

20 shrimp, medium size
4 cups chicken broth / soup stock
2 stalks fresh lemongrass, lightly pounded, cut into 1 inch long segments
4 table spoons fish sauce
1/3 cup sliced fresh galangal
1 14 oz cup straw mushroom
6-8 kaffir lime leaves, shredded
4 tablespoons lime juice
6 crushed fresh Thai chile peppers (Serrano peppers are a good substitute)
2 tablespoons "prik pao" roasted chile in oil
2 T lite coconut milk (optional)
Fresh cilantro for garnish

 

Method

 

Wash the prawns and shell them without removing the tails. Bring chicken broth to a boil. Add lemongrass, galangal and lime leaves. Bring back to a boil then add mushrooms, fish sauce, prik pao and lime juice. Add prawns and fresh chile peppers. As soon as prawns turn pink (cooked through) serve garnished with cilantro.

 

Serves 4

 

2 points per serving - 100 calories, 3g fat, 2g fiber.

Extracted from Weight Watcher's123 Recipes

Fat Free Berry Shake

1 c. frozen unsweetened berries, any combination
1 c. plain nonfat yogurt or skim milk
3 tbsps. all-fruit strawberry spread (or 1 tbsp. sugar)
1 tsp. vanilla

Blend all and serve.
Makes 2 servings.

Nutrient analysis per serving: 125 calories, 0 g. fat. Key nutrients: Vitamin C, 45% of RDA for pregnancy; vitamin B12, 31%; calcium, 19%.

Weight Loss Cooking - Baked Snapper with Fennel and Carrots

• 1 pound fresh or frozen snapper fillets or other white fish, skinned (about ½ inch thick)
• 1 tablespoon vegetable or olive oil
• 1 cup fennel bulb, sliced
• 1/2 cup onion, chopped
• 1/2 cup carrot, peeled and chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh dill, snipped (or 1 teaspoon dried dill)
• 1/4 teaspoon salt
• 1/4 teaspoon fresh ground black pepper
• 1/4 cup dry white wine or water
• Fresh dill for garnish (optional)
  
  Preheat oven to 450 degrees.
  Thaw fish, if frozen.
  Rinse fish then pat dry with a paper towel.
  Heat oil in a large skillet over medium-high heat.
  Add fennel, onion, carrot and garlic then stir-fry for 5 to 6 minutes or until vegetables are tender and slightly browned.
  Remove skillet from heat then stir in dill, salt, pepper and wine.
  Place 1 cup of the vegetable mixture in a 2 quart square baking dish.
  Place fish on top of vegetables then add remaining vegetables from skillet on top of fish.
  Bake fish uncovered for 5 to 6 or until fish flakes easily with a fork.
  Divide fish and vegetables evenly on 4 plates and serve garnished with fresh dill.
  
  Makes 4 servings.
  
  Calories 188, Fat 5 g, Cholesterol 42 mg, Sodium 237 mg, Carbohydrates 6 g, Fiber 2 g.
  Points 4.
  
  
  Extracted from Low Fat Good Cooking

Fat Free Sugar Free - Pumpkin Fluff Pie

Pumpkin Fluff Pie
 

Servings - 4
Estimated POINTS Value Per Serving - 1
Course - Desserts

Ingredients

15 oz Canned Pumpkin
1 Cup Cool Whip Free Whipped Topping
4 Serving Fat Free Sugar Free Instant Vanilla Pudding and Pie Filling Mix
2 TBSP Pumpkin Pie Spice (Adjust to Your Taste)

Instructions

Mix all together and chill. Place in Graham Cracker pie crust, splenda, and lite butter.

Recipe by Peggy Stone

Fast Weight Loss Diets - Soybean Recipes

Zippy Soybean Casserole

2 1/3 cups cooked, drained soybeans
1 can tomatoes with chili peppers, (16 oz.)
1 drained can whole kernel corn, (16 oz.)
1/4 tsp crushed basil leaves
1/8 tsp pepper
1 cup chopped green pepper
1 tbsp margarine
2 tbsp flour
1 tsp garlic powder
1 cup soft whole wheat bread crumbs
2 oz shredded cheddar cheese

Preheat oven to 375 degrees F. Arrange beans and corn in alternate layers in a 2-quart baking dish. Mash tomatoes with a fork; save 2 tablespoons tomato juice. Mix flour and seasonings and stir into the tomato juice. Stir flour mixture into tomatoes and add green pepper. Heat until mixture comes to a boil. Pour hot sauce over vegetables. Mix bread crumbs, cheese and margarine; sprinkle over vegetables. Bake about 20 minutes until browned.

(334 calories per serving) 1 serving=1 Vegetable exchange 2 Bread exchanges 1 1/2 Lean Meat exchanges 2 Fat exchanges.

Source - Recipes EU

Fat Free Salad - Marinated Vegetable Salad.

Marinated Vegetable Salad

You can add corn, diced avocado, or radishes...whatever you like!

1 C diced tomatoes
1 C diced zucchini
1/2 C thinly sliced green onion
2 tablespoons chopped, pickeled jalapenos
1 (15 oz) can black beans, drained and rinsed
1/2 C bottled salsa
3 tablespoons fresh lime juice
1/2 C chopped cilantro
1/4 teaspoon freshly ground black pepper
2 C torn romaine lettuce

Combine first 6 ingredients in a large bowl. Combine salsa and juice, stirring with a whisk. Pour dressing over tomato mixture. Cover and chill 1 hour.

Add cilantro and pepper to the bowl, toss gently.  Serve over lettuce.

Adapted from a cooking light recipe

Mexicali Snack Mix - Low Fat Good Cooking

Mexicali Snack Mix

1 tablespoon margarine
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/8 teaspoon garlic powder
2 cups reduced-fat cheese crackers
2 cups small pretzels
1/3 cup cashews
1/2 cup seedless raisins

In a 300 degree oven, melt margarine in 13 x 9 x 2-inch baking pan. Remove from oven; stir in chili powder, cumin, and garlic powder. Add cheese crackers, pretzels, and cashews; toss until well coated with margarine mixture.

Bake for 15 minutes, stirring twice; remove from oven.
Stir in raisins; spread on paper towels to cool.
 

Makes 5 cups.
 

Calories 138, Fat 4 g, Chol 0 mg, Sodium 370 mg, Fiber 1 g. Points 3.

Almond Apple Crisp & Yogurt Topping - Fast Weight Loss Diets Recipe

Almond Apple Crisp 3 (2.8) points

Serving Size - 6
Categories - Desserts

1 Tablespoon Water
1 Teaspoon Almond Extract
6 Cups Sliced Unpeeled Tart Eating Apples (about 4 medium)
1/2 Cup Coarsely Crushed Zwieback Crumbs
2 Tablespoons All Purpose Flour
2 Tablespoons SPLENDA® No Calorie Sweetener
2 Tablespoons Chopped Almonds
1/2 Teaspoon Ground Cinnamon
3 Tablespoons Reduced Fat Margarine

Yogurt Topping (Recipe Follows)

1/2 Cup Plain Non-fat Yogurt
1/8 Teaspoon Almond Extract
1 Teaspoon SPLENDA® No Calorie Sweetener

Heat oven to 375º. Mix water and almond extract; toss with apples in 1 1/2-quart casserole sprayed with nonstick cooking spray. Mix remaining ingredients except Yogurt Topping until crumbly; sprinkle over apples.

Bake until top is golden brown and apples are tender, about 30 minutes. Serve warm with Yogurt Topping.

YOGURT TOPPING:

Mix all ingredients.

 - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 150 Calories; 5g Fat (30.7% calories from fat); 3g Protein; 24g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 94mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 Fruit; 0 Non-Fat Milk; 1 Fat.

Exported from MasterCook

Less Sleep = Less Weight Loss - Fat Loss Tips

When was the last time you got the recommended eight hours of sleep? Do you have difficulty falling asleep or staying asleep? May be the demands of your life and work make it nearly impossible to get more than several hours of sleep. Whatever the case, it may surprise you to learn that your lack of sleep may be affecting your ability to lose weight and keep it off.

According to recent studies published in the Journal of the American Medical Association and Lancet, sleep deprivation can negatively influence the stress hormone called cortisol. The result? If you aren't getting adequate sleep, you may find you're hungry even after eating a sufficient amount of food. In addition to affecting appetite control, sleep loss can also interfere with carbohydrate metabolism (the process of breaking down carbs). This leads to an increase in blood glucose levels, causing insulin to be released, which can lead to weight gain and increased fat storage. Fortunately, you can prevent these problems - and potentially jump-start weight loss or overcome a weight stall - by taking the following precautions to help you get a good night's sleep:

1> Reserve your bed for sleeping and sex only - bill paying, watching TV, and other sleep-robbing activities should be conducted elsewhere.

2> Don't go to bed hungry. Enjoy a light snack, like a low-fat cheese stick or a slice of lean deli meat before bedtime.

3> Refrain from exercise three hours before bedtime, since exercise releases the hormone epinephrine, which can make you more alert. But log in some time during the day, which may improve your ability to sleep.

4> Don't drink caffeine (a stimulant) within several hours of retiring to bed. Alcohol should also be avoided within hours of bed time as it can cause early awakening. And, of course, if you still smoke, quit.

5> If you typically have trouble sleeping at night, avoid napping during the day.

6> If you've been trying to fall asleep for more than 30 minutes, get out of bed and do something relaxing (take a bath, read a magazine, record your thoughts in a journal) until you feel sleepy.

7> Make sure your environment is conducive to sleeping (comfortable light, sound, and temperature).

8> Be consistent about the time you go to bed and what time you wake up each day - even on weekends!

South Beach Diet

Low Fat Good Cooking - Low Fat Crockpot Colorful Chicken Stew

Low Fat Crockpot Colorful Chicken Stew

1 lb. boneless skinless chicken breasts, cubed
1 (14 1/2 oz.) can Italian diced tomatoes, undrained
2 medium potatoes, peeled and cut into 1/2-inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 (4 oz.) cans mushroom stems and pieces, drained
2 low-sodium chicken bouillon cubes
Artificial Sweetener equal to 2 tsp. Sugar
1 tsp. chili powder
1/4 teaspoon pepper
1 tablespoon cornstarch
2 cup cold water

In a 4-6 quart crockpot, combine the first 12 ingredients.  In a small
bowl, combine cornstarch and water until smooth. Stir into chicken
mixture. Cover and cook on LOW for 8 to 10 hours or until vegetables
are tender.

Makes 6 servings

Calories 123 Fat 1 g Carbs 16 g Protein 11g Sodium 209 mg Fiber 3 g 2 Points

Low Fat Recipe from Richard Lee Holbert

Low Fat Foods - Oriental Green Beans.

Oriental Green Beans
(1 WW Point per serving, 6 servings)

1.5 LBS Green Beans, Trimmed
3 Tablespoons Soy Sauce
1 Teaspoon Granulated Sugar
1 Tablespoon Oriental Sesame Oil
6 Garlic Cloves, Minced

1. In a large pot of rapidly boiling water, cook green beans until just tender, 4-5 minutes.
2. While beans are cooking, combine soy sauce, oil, and sugar, set aside.
3. Drain beans; set aside.
4. Spray wok or 10" skillet with nonstick cooking spray; place over.
medium high heat. Add garlic; cook, stirring constantly, until softened,
20-30 seconds. Add green beans; cook, stirring and turning constantly,
until well coated, about 2 minutes.
5. Add soy sauce mixture; continue to stir and turn until most of the liquid is absorbed, 1-2 minutes.

Nutrition Information: 68 calories, 2.4 grams of fat, 4 grams of fiber

Hint: I add a bunch of fresh mushrooms in with the green beans at the wok stage. They help soak up the liquid and are super delicious.

Fat Free Recipes - Four Grain Tomato Soup...!!!

Four Grain Tomato Soup

This soup is based on a recipe by Nava Atlas from her book Soups For All Seasons.

2 Cups Canned Diced Tomatoes w/ Juice
1 Teaspoon each Onion Powder and Dill
2 Tablespoons each Barley, Brown Rice, Millet, and Bulgur Wheat
1/2 Teaspoon each Garlic Powder, Basil, and Salt
1 or 2 Carrots, Chopped
1 Onion, Chopped
1 Stalk Celery, Chopped
3 Cups of Water

In a medium saucepan, sauté the vegetables in a bit of water over medium heat until soft - 5 to 10 minutes.
Add remaining ingredients and bring to a boil. Reduce heat to minimum, cover, and simmer for about an
hour until grains are tender [pot barley takes the longest to cook].
You may need to add some extra water toward the end of the cooking time.

Serves 2.

Posted by Shona to the McDougall Board

Low Fat Free Chili Recipe...!

Check out - Low Fat Free Chili Recipe

2 Pounds Ground Turkey
4 Cloves Garlic, Minced
1 Tablespoon Fresh Ginger Root
1 Tablespoon Crushed Red Peppers
1/4 Cup Sesame Oil
2 Green Bell Peppers
14 Ounces Kidney Beans
12 Ounces Tomato Paste
16 Ounces Crushed Tomatoes
1 Large Sweet Onion
1 Tablespoon Basil
3 Tablespoons Cayenne Pepper
2 Tablespoons Ground Pepper
1/4 Cup Worcestershire Sauce
1/4 Cup Hot Sauce
2 Tablespoons Paprika
2 Cups Water
1 Beer

Pan fry at high heat, garlic, red pepper, and ginger for 2 minutes. Add turkey. Stir into pan's ingredients, brown, and drain. Do not cover.

In a large pot (2-3 quart) add browned turkey, tomato paste, crushed tomatoes, all remaining spices, sliced green pepper, chopped onion, and beans. Add two cups of water, bring to boil, stirring frequently. Simmer covered for 1 hour at low heat; add beer now.

Ready to serve with grated sharp Cheddar Cheese and Oyster Crackers.

Easy 5 Minute Fat Free Chilled Strawberry Soup...!

Fat Free Chilled Strawberry Soup

• 1 Quart Strawberries, Stem Tops Removed
• 12 Ounces Fat Free Vanilla Yogur
• A Pinch of Dry Ginger
• Juice of 1 Orange
• 4-6 Mint Leaves
  
  Place ingredients in food processor or blender and puree until smooth. Chill and serve with a small dollop of yogurt and a mint sprig as garnish. It can be further enhanced with a shot of Grand Marnier or a couple ounces of sweet champagne.
  
  Serves 4.