Low Fat Breakfast Recipes - Simple Pasta Supper

Simple Pasta Supper

Makes about 6 cups

Ingredients :

8 ounces pasta spirals
1 tablespoon olive oil - omit for McDougall/Fuhrman, use water or broth instead
1 onion chopped
1/4 cup chopped garlic
1 cup tomato juice or V-8 juice
1 15-ounce can red kidney beans, including liquid
2 cups finely chopped fresh kale
1/2 cup chopped fresh basil
1/4 teaspoon salt

Method :

1. Cook the pasta until just tender. Transfer to a colander. Rinse and drain. Set aside.

2. Heat the water/broth/oil in a large skillet or pot. Add the onion and garlic and cook over high heat, stirring often until the onion begins to brown, about 6 minutes. Stir in 1/4 cup of water, scraping the pan to remove any bits of onion.

3. Add the tomato juice, kidney beans with their liquid, kale and basil. Stir to mix, then cover and simmer until the kale is tender, about 5 minutes.

4. Stir in the cooked pasta. Add salt to taste before serving.

Per cup:
126 calories; 5 g protein; 22 g carbohydrate; 2 g fat; 372 mg sodium

Recipe from : Turn off the Fat Genes by Neal Barnard, M.D.

Fat Burner Soup Recipe - Potato Vegetable Soup

Potato Vegetable Soup

Serving Size : 8

Ingredient:

3 medium potatoes -- scrubbed and cut into ½-inch dice
2 stalks celery -- sliced
1 large carrot -- sliced
2 cups green cabbage leaves -- shredded
1 cup soy milk -- or rice milk; unsweetened
3/4 teaspoon salt
1/4 teaspoon black pepper

Preparation Method :

1. Combine potatoes, celery, carrot, and cabbage in a large pot with 3 cups of water.
2. Bring to a simmer, then cover and cook until tender, about 15 minutes.
3. Transfer about 3 cups of the mixture to a blender.
4. Add milk, salt, and pepper. Hold lid on tightly and blend until completely smooth, about 30 seconds, then return to the pot and stir to mix.
5. Heat gently before serving.

Yield:
"2 quarts"

NOTES : Per 1-cup serving:
99 calories; 2.5 g protein; 22 g carbohydrate; 0.3 g fat; 3 g fiber; 221 mg sodium; calories from protein: 10%; calories from carbohydrates: 87%; calories from fats: 3%

Nutr. Assoc. : 0 0 0 0 0 0 0 0

* Exported from MasterCook *
Recipe from : Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
Source: "Three Weeks of Recipes from Dr. Barnard’s Diabetes Study"

Heart Health Bean Recipe - Hearty Barbecue Beans

Hearty Barbecue Beans

Serving Size : 6

Ingredient :

1 can baked beans -- (16 ounce) Vegetarian style
1 can kidney beans -- (15 ounce)
1 package frozen baby lima beans -- (10 ounce)
1 can crushed tomatoes -- (6 ounce)
1 cup finely chopped onion
1 tablespoon cider vinegar
1 tablespoon molasses
2 teaspoons stoneground mustard
1 teaspoon chili powder

Preparation Method :

1. Combine all ingredients in a saucepan and cook at a slow simmer for 25 to 30 minutes.

Yield: "6 cups"

Per Serving:
204 Calories; 1g Fat (3.0% calories from fat); 12g Protein; 40g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 233mg Sodium.

Exchanges:
2 1/2 Grain(Starch); 1/2 Lean Meat;1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Source: "Recipe from Turn Off the Fat Genes by Neal D. Barnard, M.D."

Healthy Cooking Recipes - Thai Wraps and Plum Sauce

Thai Wraps

(Serves 6)

Ingredients :

1 tablespoon peanut butter
2 tablespoons soy sauce
1 small onion, chopped
1 carrot, thinly sliced
1 celery stalk, thinly sliced
2 cups sliced mushrooms
1/2 pound firm tofu, cut into 1/2-inch cubes
1-1/2 teaspoons curry powder
1/2 red bell pepper, diced
1/2 cup chopped cilantro (optional)
2 cups finely chopped kale
6 large flour tortillas
2 cups cooked brown rice
6 tablespoons Plum Sauce (see below for recipe)

Method :

1. Mix the peanut butter with 3 tablespoons of water. Set aside.
2. Heat 1/2 cup of water and the soy sauce in a large, nonstick skillet.
3. Add the onion, carrot, celery, and mushrooms and cook 5 minutes, stirring occasionally.
4. Stir in the tofu and cook over medium-high heat, stirring often, until the vegetables are tender, about 5 minutes.
5. Stir in the curry powder, red bell pepper, cilantro (if using), kale, and peanut butter mixture.
6. Cover and cook until the kale is tender, about 5 minutes.

7. Heat the tortillas in a dry skillet until soft. Place about 1/2 cup of the vegetable mixture along the center of the tortilla. Top with 1/4 cup of brown rice and 2 teaspoons of Plum Sauce.
8. Roll the tortilla around the filling.

Plum Sauce

Ingredients :

1 17-ounce can purple plums in heavy syrup
2 garlic cloves
1 tablespoon cornstarch
2 tablespoons seasoned rice vinegar
1 tablespoon soy sauce
1/8 teaspoon cayenne (more or less to taste)

Method :

1. Remove pits from the plums, then purée plums in a blender or food processor along with their liquid and the remaining ingredients.
2. Heat in a saucepan, stirring constantly, until thickened.

Recipe from : Turn Off the Fat Genes by Neal Barnard, M.D.

Low Fat Vegetarian Recipes - Vegetarian Swiss Steak

Vegetarian Swiss Steak

(Serves 8)

Ingredients :

1 large onion
1/2 cup white wine or water
3 cups sliced mushrooms
1 large green bell pepper, diced
1 red bell pepper, diced (optional)
2 tablespoons minced garlic (about 8 large cloves)
2 tablespoons chopped fresh basil, or 2 teaspoons dried
1/4 cup light miso dissolved in 1/2 cup water
1 28-ounce can chopped tomatoes
1/4 teaspoon black pepper
16 ounces seitan, cut into thick slices

Preparation Method :

1. Cut the onion in half, then into thin slices. Heat the wine or water in a large skillet or pot and braise the onion until it is soft, about 5 minutes.
2. Add the sliced mushrooms, bell peppers, garlic, and basil. Continue cooking over medium heat for 8 to 10 minutes, then stir in the dissolved miso, tomatoes, and pepper. Simmer 5 minutes.
3. Preheat the oven to 350°F.
4. Spread 1/2 cup of sauce evenly in the bottom of a large casserole dish.
5. Arrange the seitan slices in the dish, then cover with the rest of the sauce. Cover the dish and bake for 20 to 25 minutes.

Recipe from : Eat Right, Live Longer by Neal D. Barnard, M.D.;
Recipe by : Jennifer Raymond.

Seitan is made from wheat and has a taste and texture hearty enough to satisfy any meat eater.
Serve this dish over pasta or rice with a crisp green salad.

Low Fat Potato Recipes - Maple Potato Spread

Maple Potato Spread

Serving Size : 8

Ingredients :

1 large sweet potato -- peeled and quartered
1 small onion -- peeled and quartered
1 tablespoon tahini
1 tablespoon maple syrup
3 dried figs -- finely chopped

Preparation Method :

1. Steam sweet potato and onion pieces until soft.

2. Transfer to a food processor with remaining ingredients. Blend until mixture is thick and smooth. Pour into a small container.

3. Keep covered and refrigerate until ready to serve.

Yield: "2 cups"

Per Serving:
58 Calories; 1g Fat (17.0% calories from fat); 1g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 6mg Sodium.

Exchanges:
1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.

Serving Ideas : This light, sweet potato spread can be served to guests as a dip for crackers or raw vegetables. Spread it over bagels, bread, or use to stuff mini pitas. You can also create a unique meal for children by stuffing it into pre-made mini pastry shells and serving them warm.

Nutr. Assoc. : 0 0 0 0 0

Recipe By :David and Rachel Bronfman.
Source: "CalciYum!"
* Exported from MasterCook *

Weight Loss Ideas - AICR Turkey Apple Breakfast Patty

AICR Turkey Apple Breakfast Patty - 1 pt, 1 g carb, 1g fiber

Makes 8 servings.

Ingredients :

1 lb. lean ground turkey breast or ground turkey
1/2 Granny Smith apple, peeled, cored and diced
1 large garlic clove, minced
1 tsp. dried sage
1/2 tsp. salt
1/2 tsp. dried thyme
1/2 tsp. ground fennel
1/4 tsp. crushed red pepper flakes (optional)
1/4 tsp. freshly ground black pepper
1/8 tsp. ground coriander

Method :

1. In a large bowl, combine all the ingredients, mixing well. Form into 8 patties.
2. On a lightly sprayed nonstick indoor grill pan, grill over medium heat 5-7 minutes per side or until completely cooked.

Per serving:
68 calories, <1 g. total fat (0 g.saturated fat), 1 g. carbohydrate, 14 g. protein, <1g. dietary fiber, 173 mg. sodium.

This breakfast treat made from turkey and apple is a delicious alternative to traditional breakfast meats and a lot better for you, too. Turkey delivers a lot less saturated fat than ground beef. Also, an apple a day may keep more than just the doctor away apples contain phytochemicals that help prevent cancer. The spices in this sausage boost flavor and keep the sodium count low.

Source: American Institute Cancer Research
Formatted by : Chupa Babi in MC

Fat Burner Soup Recipe - Crockpot Ham and Black Beans Soup with Chilies

Crockpot Ham and Black Beans Soup with Chilies

Makes : 6 servings

Ingredients :

Nonstick spray
1/2 lb. lean ham, finely chopped
2 cans (14 oz. each) fat-free beef broth
1 can (15 oz.) black beans, rinsed and drained
2 med. onions, chopped
2 med. hot chili peppers (such as jalapeño, serrano, or poblano), finely
chopped
1 large sweet green pepper, chopped
2 carrots, coarsely shredded
1 bay leaf
1/2 tsp. cumin seeds

Direction :

1. Coat a skillet with nonstick spray and warm it over med.-high heat. Brown the ham about 5 min. Transfer it to the crockpot.

2. Stir in the broth, beans, onions, chilies, sweet peppers, carrots, bay leaf, and cumin. Cover and cook on LOW for 6 to 8 hrs. or on HIGH for 4-6
hrs.
3. Discard the bay leaf.

Per serving:
182 cal , 2.6 g fat , 0.8 g sat fat , 21 mg chol , 555 mg sod , 4.2 g fib Points: 3

Low-Fat Thai Coconut Curry Shrimp Recipe

Low-Fat Thai Coconut Curry Shrimp Recipe

Yield: 4 servings

Ingredients :

1 pound medium raw shrimp
1 tablespoon sake or dry sherry
1-1/2 tablespoons light soy sauce
1 tablespoon plus 1 teaspoons cornstarch
3 cloves fresh garlic, minced or pressed
1 tablespoon ginger, finely minced
1 red or yellow onion, cut into 1/2-inch pieces
1 large green, red or yellow bell pepper, cut into
1/2-inch pieces
Cooking spray

Sauce:
1 cup evaporated nonfat skim milk or fat-free half and half
1 tablespoon best quality peanut butter
2 to 2-1/2 teaspoons imitation coconut extract
1 tablespoon sake or dry sherry
1-1/2 tablespoons curry powder
1 teaspoon sugar
1/2 teaspoon Chinese chili sauce, optional
1/4 teaspoon salt

Method :

1. Shell, de-vein shrimp and pat dry with paper towels.Toss shrimp gently together with soy sauce and sake or sherry. Cover and refrigerate until ready to cook.

2. Mix cornstarch with an equal amount of cold water and set aside.

For Sauce:

1. Combine milk or half and half with imitation coconut extract, peanut butter, curry powder and all remaining ingredients and mix together well and set aside.

2. Lightly spray a large stick-resistant skillet with cooking spray and preheat over medium-high for 2 minutes. Add shrimp, garlic and ginger and stir-fry until shrimp turn bright pink, about 2 minutes. Transfer shrimp to a large plate or platter. Reduce heat to medium and saute pepper and onion until onions begin to separate and pepper brightens, about 2 minutes.

3. Increase heat to medium-high and return shrimp to pan. Stirring, add sauce to shrimp and bring to low boil. Stirring constantly, add cornstarch/water mixture. After sauce has thickened, about 60 seconds; reduce heat to low and stir in sesame oil. Taste and adjust
seasonings if necessary; remove from heat and serve over rice cooked without butter or salt.

Per serving:
approximately 210 calories; 5 grams total fat; 1 gram saturated fat; 131 milligrams cholesterol; 17.5 grams carbohydrate; 2 grams dietary fiber; 17 grams protein; 1037 milligrams sodium

Source: Homecooking dot about dot com
Formatted by : Chupa Babi in MC

Low Fat Cooking Recipes - Cucumber Jam

Cucumber Jam

Servings: 2 [24-ounce / 750-mL] jars
Cooking time: 25 minutes

Ingredients :

4 cups [1 L] cucumber dices*
2 cups [500 mL] water
2 cups [500 mL] sugar
Juice of 1/2 a lemon or
Rind of 1 orange or 1 lemon
Sterilized jars

Direction :

1. Cut peeled, seeded cucumbers into small dices.
2. Transfer cucumber dices into a cloth, into a colander; leave to dry for at least 1 day.
3. Boil together water and sugar to get a thick syrup, for approximately 15 minutes.
4. Add cucumber dices; simmer until translucent.
5. Season with lemon juice or with orange or lemon rind.
6. Cool; pour into sterilized jars.

Source: The Recipe Box dot com
Formatted by : Chupa Babi in MC

ChupaNote: We added 1 tablespoon of red pepper flakes to the sugar boil.

Healthy Cake Recipes - Angel Food Cake with Tropical Fruits

Angel Food Cake with Tropical Fruits

8 servings

Ingredients :

1/3 cup sugar
1 tablespoon cornstarch
3/4 cup milk
1 egg
1 egg yolk
3 tablespoons lime juice
1 tablespoon butter
1 drop green food coloring
2/3 cup plain yogurt
1/2 of a 16-ounce purchased angel cake or one 10-ounce frozen pound cake, thawed
2 small red and/or gold papayas, sliced
2 medium kiwifruit, peeled and sliced
1 guava, cut into wedges (optional)

Directions :

1. In a small saucepan combine sugar and cornstarch. Stir in milk. Cook and stir milk mixture over medium heat until thickened and bubbly. Reduce heat. Cook and stir milk mixture for 2 minutes more. In a small mixing bowl beat egg and egg yolk. Gradually stir about 1/2 cup of the
hot milk mixture into the beaten egg mixture.

2. Return milk and egg mixture to saucepan. Cook and stir until nearly bubbly. Do not boil. Cook and stir mixture for 2 minutes more. Remove from heat.

3. Stir in lime juice, butter, and food coloring. Cover surface of custard with plastic wrap. Cool completely. Fold custard into yogurt. Cover and chill.

4. To serve, cut angel cake or pound cake into 8 slices. Place one slice each on 8 dessert plates. Spoon lime custard onto each piece. Top with sliced fruits.

Nutrition Facts :
Calories 188; Total Fat (g) 4; Saturated Fat (g) 2; Cholesterol (mg) 113; Sodium (mg) 266; Carbohydrate (g) 34; Fiber (g) 2; Protein (g) 5

Source : Better Homes And Gardens Daily Recipe Mailer

Low Fat Cooking Recipes - Cucumber Chutney Recipe

Cucumber Chutney Recipe

Ingredients :

4 large cucumbers
3 medium onions
2 oz salt
For the syrup:
1 pt white wine vinegar
1 lb soft brown sugar
1/2level tsp of ground turmeric
1/4 level tsp of ground cloves
1 tbsp of mustard seed (we used black)

Method :

1. Wash cucumber and slice very thinly
2. Peel the onions and slice very thinly.
3. In a large bowl, layer cucumbers and onions with a sprinkling of salt in between the layers. Weigh down with a plate. Stand for three hours.
4. After three hours, pour away the liquid and rinse the cucumbers and onions under running water twice.
5. Put vinegar, sugar and spices in a stainless steel or non stick saucepan and stir over a medium heat until the sugar is dissolved.
6. Add the cucumber and onions to the saucepan and bring to the boil.
7. Boil syrup and vegetables for a couple of minutes. Remove the vegetables with a slotted spoon and set aside.
8. Reduce remaining syrup for 15-20 min.
9. After ten minutes or so, gently fill warm, sterilised jars with vegetables. Don’t press down.
10. When syrup has reduced, pour over vegetables in jars. Cover immediately with plastic lined, sterilised metal lids.
11. When cold, label and store in a cool, dark place, away from damp.

AuthorNote; Being independent, we also put a large sprig of wild fennel in each jar when we added the vegetables.

ChupaNote: let sit on the shelf for a month to age and blend.

Source: The Cottage Smallholder dot com
Formatted by : Chupa Babi in MC

Daily Diet Menu - Latin American Spice Rub

Latin American Spice Rub

Makes about 1 cup, enough for 2 slabs of ribs.

Ingredients :

4 tablespoons ground cumin
4 tablespoons chili powder
2 tablespoons ground coriander
1 tablespoon cinnamon
1 tablespoon brown sugar
2 tablespoons salt
1 tablespoon red pepper flakes
2 tablespoons ground black pepper

Method :

1. Combine all ingredients.

2. Place in a jar with tight fitting lid; shake well to blend seasoning thoroughly.

3. Store covered at room temperature.


Source: National Pork Board.
Formatted by : Chupa Babi in MC

Serving Suggestions:
Who says that pork ribs have to be sauced? Use this rub on pork ribs instead, follow the Simple Spareribs directions. Even good on pork chops or tenderloin.

Weight Loss Bread Recipes - Banana-Blueberry Bread

Banana-Blueberry Bread

Ingredients:

1/2 cup butter
1 cup sugar
2 eggs
1 cup mashed ripe bananas
1 cup frozen blueberries
1-1/2 cup all-purpose flour
1 tsp vanilla
1 tsp baking soda
1/4 tsp salt
1/2 cup quick cooking oats
1/2 cup nuts (optional)

Preparation:

1. Preheat oven to 325°F degrees. Grease and flour 2 loaf pans.
2. Cream together butter and sugar. Beat in eggs. Add mashed bananas.
3. Measure flour, reserving 2 tablespoons of flour to coat blueberries.
4. Stir baking soda and salt into flour, mixing well.
5. Stir in oats. Fold into banana mixture.
6. Stir in vanilla. Sprinkle the 2 tablespoons flour over blueberries, then fold into batter. Stir in nuts.
7. Transfer batter to loaf pans. Bake about 50 minutes.

Fat Free Cooking Recipes - Caramel Sweet Potato Casserole - Fat free

Caramel Sweet Potato Casserole - Fat free

Serving Size : 6
Preparation Time :40 mins
Categories : Casseroles

Ingredient -

1 Lg Egg White
1/2 C Evaporated Skim Milk
3 C Sweet Potatoes, Mashed -- cooked (about 4 med)
1/2 C Dates -- pitted, chopped
2 Tbsp Maple Syrup

Preparation Method :

1. In med. mixing bowl, whip together egg white and evaporated skim milk.
2. Add yams; stir till smooth. Add dates to mixture and mix well.
3. Spoon mixture into a 1 1/2 qt casserole.
4. For topping, pour maple syrup over top of mixture in casserole.
5. Bake in a 350 deg. F. oven for 25 to 30 min. or until hot.

Recipe By : Linda Verillo from Better Homes and Gardens

Low Fat Protein Recipes - Spicy Fruit Chutney

Spicy Fruit Chutney - 2 pts

Servings: 10

Ingredients :

1/4 cup dried apricots, finely chopped
1/2 cup dark brown sugar
1/2 cup golden raisins
1 cup water
3 cups fresh cranberries
1 Granny Smith apple - peeled, cored and chopped
1 teaspoon grated lemon zest
1/4 cup fresh lemon juice
1/4 cup chopped crystallized ginger
1/2 teaspoon red pepper flakes

Method :

1. In a saucepan, combine apricots, dark brown sugar, golden raisins and water. Bring to a boil. Reduce heat and simmer; stir while simmering for 5 minutes. Stir in cranberries, apple and lemon zest; simmer for 10 more minutes.

2. Stir lemon juice, ginger and pepper flakes into the mixture before removing from heat. Serve chilled or at room temperature. Keeps well in refrigerator.

Per Serving (about 1/4 cup):
96 Calories; trace Fat (1.2% calories from fat); trace Saturated Fat; 1g Protein; 25g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 7mg Sodium. Exchanges: 0 Grain(Starch); 1 Fruit; 1/2 Other Carbohydrates.

Source: Low Fat Lifestyle
Formatted by : Chupa Babi in MC

ChupaNote: turn up the heat - use 1 teaspoon red pepper flakes. Add one cinnamon stick to saucepan with raisins and water.

Quick Healthy Recipes - Cilantro Tomato Pepper Sauce

Cilantro Tomato Pepper Sauce - 0 pts, 10g carbs, 3g fiber

Serves 4

Ingredients :

2 ripe, coarsely chopped tomatoes
1 small coarsely chopped red onion
1 clove minced garlic
1 jar (7 oz) roasted red peppers (drained)
1/4 cup cilantro leaves
1/4 teaspoon salt or less to taste
1/8 teaspoon pepper

Method :

Place all of the above ingredients in a food processor and process until smooth.


Per Serving:
43 Calories;Trace Fat (6.6% calories from fat); 1g Protein; 10g Carbohydrate; 3g Fiber; 0mg Cholesterol; 142mg Sodium.

Exchanges: 0 Grain(Starch); 2 Vegetable; 0 Fat.

Great on grilled chicken breasts.

Source: Low Fat Lifestyle
Formatted by: Chupa Babi in MC

Low Fat Vegetarian Recipes - Low Fat Spinach Sauce

Low Fat Spinach Sauce

Ingredients:

1 lb fresh spinach, washed
1 garlic clove, crushed
pinch ground ginger
5 1/2 fl oz low fat natural yoghurt, one small
container
salt

Method :

1. Put the spinach in a saucepan and heat until it wilts.
2. Drain and liquidize with the rest of the ingredients.
3. Taste and adjust the seasoning, if necessary, before serving with poached eggs or pasta.

Per portion:
Energy - 53 Kcals, Total Fat - Low, Saturated Fat - Low

ChupaNote: As I recall, this made 4 small servings. Double the garlic, and prepared minced roasted garlic works fine. Add 1 teaspoon red pepper flakes to the spinach in the saucepan. Fresh ginger gives it a sharper finish.

Source: Low Fat Veggie Food
Formatted by: Chupa Babi in MC

Low Fat Recipes - Low Fat Red Lentil Sauce

Low Fat Red Lentil Sauce

Serves: 4

Ingredients:

6 oz red lentil
3/4 pint Vegetable Stock or water
1 dsp olive oil
1 medium onion, finely chopped
1 garlic clove, chopped
14 oz can chopped tomatoes, with liquid
1 fl oz red wine
1 tbsp lemon juice
1 tsp five-spice powder, level

Method :

1. Simmer the lentils in the stock or water until they are very soft (about 45 minutes). Meanwhile, heat the oil in a medium heavy-based non-stick saucepan and stir-fry the onion for a few minutes until soft, adding a dash of water if it gets too dry.

2. Add the garlic and stir that for a minute. Add the rest of the ingredients, including the lentil mixture. Simmer for 15 minutes. Put throught the blender, or leave unblended for a coarser sauce. Ideal over pasta.

Per portion:
Energy - 204 Kcals, Total Fat - Low, Saturated Fat - Low

ChupaNote: Add 1 tablespoon red pepper flakes to the oil in the first step. After the sauce comes out of the blender, stir in a handful of minced sweet onion, a handful of finely chopped green bell pepper, and a handful of minced radishes. Serve over whole wheat pasta.

Source: Low fat Veggie Food
Formatted by: Chupa Babi in MC

Vegetarian Dirty Rice Recipe - Vegetarian Red Beans and Seven-Grain Dirty Rice

Makes 8 cups
Serves 6 to 8.

Ingredients:

2 c. brown rice
1 1/2 c. chopped red onion
3 garlic cloves, minced
1 c. finely diced carrots
1/2 c. chopped celery
1 jalapeno pepper, seeded and minced
1 tbsp. ground cumin
1 tbsp. ground coriander
2 tsps. chili powder
3 3/4 c. vegetable stock
1 bay leaf
1 1/2 c. cooked red beans
1 1/2 c. chopped tomatoes
1/2 c. fresh or frozen corn kernels
1/2 tsp. sea salt
3 tbsps. chopped fresh parsley
3 tbsps. chopped fresh cilantro

Direction :

1. Place medium-sized pot over medium heat. Add the rice, onion, garlic, carrots, celery, jalapeno, cumin, coriander, and chili powder, and heat for 3 to 5 minutes, stirring almost constantly, until lightly browned.

2. In another pot, bring the stock and bay leaf to a boil and add to the rice mixture. Cover the pan, lower the heat, and simmer for 15 minutes.

3. Add the beans, tomatoes, corn, and salt. Stir, cover, and simmer for 15 more minutes, or until the liquid is absorbed. Remove from the heat and add the parsley and cilantro.

Author: Eat More, Weigh Less by Dr. Dean Ornish
Source: Tracy Pikhart Ritter for Good Morning American, 1995
Formatted by : Chupa Babi in MC

Low Fat Recipes - Chipotle Red Bell Pepper Chutney

Chipotle Red Bell Pepper Chutney - 2 pts

Makes about 1 3/4 cups
Serves : 7 - 1/4 cup servings

Ingredients:

2 pounds red bell peppers (about 5)
2 cups cider vinegar
3/4 cup granulated sugar
2 teaspoons yellow mustard seeds
2 teaspoons salt
2 dried chipotle chiles, halved, seeded

Method :

1. Trim and finely chop bell peppers. Place in a large, heavy saucepan with vinegar, sugar, mustard seeds, salt and chipotle chiles.

2. Bring to a boil; reduce heat to a bubbling simmer and cook about one hour, stirring occasionally. As mixture boils down, stir frequently during the last 10 minutes to prevent scorching. Do not let it boil completely dry. Remove chipotle chiles and ladle relish into a sterilized jar. Cover tightly and keep refrigerated. Chutney is best left to mellow for one week, but will keep for a month in the refrigerator. Serve with grilled chicken or lean roast pork tenderloin.

Per Serving:
131 Calories;1g Fat (3.3% calories from fat), trace Saturated Fat;1g Protein;34g Carbohydrate; 2g Dietary Fiber;0mg Cholesterol;613mg Sodium.

Exchanges: 0 Grain (Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fat; 1 1/2 Other Carbohydrates.

You can find dried chipotle chilis in your Mexican food section of your grocery.

Source: Low Fat Lifestyle
Formatted by : Chupa Babi in MC

Low Fat Sweet & Sour Sauce

Ingredients:

2 tbsp dark soy sauce
1/2 tsp chilli sauce, about
2 tbsp tomato puree
2 tbsp red wine vinegar
2 level tsp sugar, about
1 heaped tsp cornflour
5 1/2 fl oz Vegetable Stock (or water)

Method :

1. Put all the ingredients in a small saucepan. Place over medium heat, stirring all the time, until the sauce thickens. Simmer for a few minutes.

2. Adjust the flavour with a little more chilli sauce to get the favoured degree of hotness, and a little more sugar or vinegar to get the right sweet-and-sour balance for your taste.

Per portion:
Energy - 26 Kcals, Total Fat - Low, Saturated Fat - Nil

This is a good stand-by to add to stir-fries

Source: Low Fat Veggie Food
Formatted by : Chupa Babi in MC

Low Fat Recipes - Low Fat Pasta with Three Herb Pesto

Serves 6

Ingredients:

3 cups fresh basil leaves
1/2 cup fresh parsley sprigs
1/4 cup fresh oregano leaves
2 tablespoons pine nuts, toasted
1 tablespoon grated fresh Parmesan cheese
1/4 teaspoon salt
4 garlic cloves
2 tablespoons olive oil
8 cups mixed hot cooked pasta (such as farfalle, penne, and shells)

Directions:

1. Place first 7 ingredients in a food processor; process until smooth.
2. With processor on, slowly pour oil through food chute; process until well-blended.
3. Toss with pasta.

Nutritional Facts :
CALORIES 337 (21% from fat); FAT 8g (sat 1.3g, mono 4.2g, poly 1.7g); PROTEIN 11g; CARB 55.6g; FIBER 3.40g; CHOL 1mg; IRON 3.50mg; SODIUM 123mg; CALC 79mg

Most any kind of leftover dried pasta will work in this vegetarian main dish.

Source: Submitted by Melissa to Low Fat Veggie Food
Formatted by : Chupa Babi in MC

Recipes for Diabetic People - Shredded Zucchini

Shredded Zucchini

Yield: 4 side-dish servings

Ingredients:

2 small zucchini (5 ounces each), shredded (2 cups)
1 tablespoon butter or margarine, cut into pieces
1/4 teaspoon salt

Directions:

1. In 10-inch skillet, combine zucchini, butter, and salt
2. Cook over medium-high heat, stirring frequently, until tender-crisp, about 3 minutes.

Nutritional Information Per Serving (1/4 of recipe):
Calories: About 35, Protein: 1 g, Carbohydrate: 2 g, Fat: 3 g, Cholesterol: 8 mg, Sodium: 174 mg

Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Source: "The All New Good Housekeeping Cookbook"
Via The Diabetic Gourmet Daily Recipe Mailer

Different Diet Plans - Grilled Zucchini with Greek Spices

Grilled Zucchini with Greek Spices

Yield: 4 servings

Ingredients:

2 medium zucchini (about 1 pound), stem-end trimmed off
2 medium yellow squash, or more zucchini (about 1 pound), stem-end trimmed off
1-2 cloves garlic minced
1 teaspoon dried oregano
1 teaspoon dried mint
1/2 teaspoon hot pepper flakes
salt and pepper freshly ground, to taste
1-1 1/2 tablespoons extra virgin olive oil
lemon wedges, for garnish

Directions:

1. Set up your grill for direct grilling and preheat to high. If using a vegetable grate, preheat it as well.
2. Meanwhile, cut the zucchini and squash lengthwise into 1/4 inch slices.
3. Arrange the slices on a platter and drizzle with the oil, turning the slices several times to coat both sides with oil.
4. Sprinkle the slices on both sides with the garlic, oregano, mint, hot pepper flakes, and lots of salt and pepper.
5. Let marinate for 15 minutes.
6. Arrange the squash slices on the grate and grill until nicely browned on both sides, 4 to 6 minutes per side.
7. Transfer the squash to a platter and arrange in an attractive pattern.
8. Garnish with lemon wedges for squeezing. Serve hot or at room temperature.

Nutritional Info: Per Serving (5 to 6 slices):
Calories: 78, Calories from Fat: 59%, Total Fat: 5 grams, Sat Fat: 1 gram, Sodium: 152 mg, Carbohydrate: 6 grams, Dietary Fiber: 3 grams, Protein: 2 grams

Low Fat Brownies Recipes

My Low Fat Brownies!

Almost fat free, about 20 brownies

Ingredients:

1/2 cup Unsweetened Cocoa Powder
4 ounces Jar Prune
3 Egg Whites
1 cup Sugar
1 teaspoon Salt
1 teaspoon Vanilla
1/2 cup Flour

Method :

1. Preheat oven to 350 degrees.
2. Spray an 8-inch square baking pan with cooking spray.
3. Combine all ingredients.
4. Bake about 30 minutes

Protein Recipes - Cinnamon Apple Crepes

Cinnamon Apple Crepes

POINTS® value per serving : 3
Servings : 6

Ingredients :

Crepes -
3/4 cup unbleached flour
1/2 tsp table salt
1/2 tsp baking powder
1 whole egg
2 egg whites
1 cup fat-free evaporated milk
1/4 tsp vanilla extract

Filling -
1 1/2 cup 1% low-fat cottage cheese
2 Tbsp sugar
1 tsp raw lemon peel
1/4 tsp table salt
1 large apple(s) – peeled, seeded, grated and tightly packed & drained
1/2 tsp ground cinnamon

Instructions :

1. Sift together the flour, salt and baking powder. In a blender or food processor, combine the dry ingredients with the egg, egg whites, evaporated milk and vanilla for about 30 seconds. If necessary, stop once and scrape the sides with a rubber spatula.

2. Heat a nonstick 8-inch skillet or crepe pan on medium-high heat. Ladle about 1/8 cup of batter into the skillet - use just enough to thinly coat the bottom of the pan. Tilt the pan in al directions to spread the batter evenly. Cook each crepe until the underside is slightly browned and the top looks dry, 1/2 to 1 minute. Lift the edge of the crepe with a spatula, take hold of it with your fingertips of both hands (be careful not to burn yourself), flip it over in one fluid motion, and cook the other side for 15 to 20 seconds, or until just light brown. Remove the crepe to a platter.

3. Continue making crepes and stacking them on the platter until no batter is left. The cooked crepes won't stick together! If, however, the crepe batter begins to stick to the cooking pan, try using a light coating of cooking spray. Fill and back immediately, or freeze for future use.

4. Preheat oven to 350 degrees.

5. In food processor or blender, puree the cottage cheese, sugar, lemon peel, and salt until very smooth. Transfer the puree to a bowl and thoroughly mix in the grated apple and cinnamon.

6. Place about 3 tablespoons of filling on the lower half of each crepe, roll it up, and lay it, seam side down, on a baking dish prepared with cooking spray. Cover with foil and bake for about 15 minutes, until hot.

Weight Loss Menu Plans - Ham & Parm Grilled Sandwich

Ham & Parm Grilled Sandwich

Points : 4

Ingredients:

2 slices whole wheat bread
5 slices OSCAR MAYER Thin Sliced Smoked Ham
2 thin slices tomato
1 Tbsp. KRAFT Light Zesty Italian Reduced Fat Dressing
2 tsp. KRAFT 100% Grated Parmesan Cheese

Method :

1. Cover 1 of the bread slices with ham, tomatoes and remaining bread slice.
2. Mix dressing and cheese; spread evenly onto outside of sandwich.
3. Cook in skillet sprayed with cooking spray on medium heat 3 min. on each side or until golden brown on both sides.

Nutrition Facts :
Calories 230 , Total fat 6 g, Dietary fiber 4 g

Quick Healthy Recipes - Savory Stuffed Mushrooms

Savory Stuffed Mushrooms

POINTS® value : 2
Servings : 4

Ingredients :

1 pound large mushrooms
1 cup finely chopped onions
2 garlic cloves
2 tsp olive oil
3 Tbsp fresh basil
3/4 cup fresh bread crumbs
Salt & pepper to taste
3 Tbsp dry sherry
1 Tbsp low-sodium soy sauce

Instructions :

1. Rinse the mushrooms well and pat dry. Remove the stems by carefully twisting them free by hand or by scooping them out with a small spoon. Chop the stems and set them aside.

2. Preheat the oven to 450 degrees.

3. In a large skillet, saute the onions and garlic in the oil on medium heat for about 8 minutes, until golden. Stir in chopped mushroom stems and continue to saute for another 2 minutes. Ad the basil, parsley, bread crumbs and salt & pepper. Cook for another 2 or 3 minutes, stirring constantly, and set aside.

4. In a mixing bowl, combine the sherry and soy sauce. Tumble the mushroom caps in the sauce to thoroughly coat them. Fill each mushroom with the sauteed bread crumb mixture. Arrange the stuffed mushrooms in a non stick or very lightly oiled or sprayed paking pan and bake, uncovered, for 15 to 20 minutes, until the mushrooms begin to release their juices and the filling is browned and crunchy.

5. Serve hot.

Daily Diet Menu - Country Living Asian Spice Mix

Country Living Asian Spice Mix

Makes approx 1 cup

Ingredients :

Peel of 1 orange, pith removed, sliced into 1- by 1/2-inch strips
4 Scotch bonnet chiles, cut into 1/4-inch slices
1/2 cup sesame seeds
1 tablespoon plus 1 teaspoon ground ginger
1 tablespoon plus 1 teaspoon ground garlic
1 tablespoon plus 1 teaspoon anise seed
2 teaspoons kosher salt

Direction :

Make the spice mix:
1. Preheat oven to 200° F.
2. Line 2 baking sheets with parchment paper. Place the orange peel on one and the chile pepper slices on the other and bake until dry -- about 1 hour for the orange peel and about 90 minutes for the peppers.
3. Remove from oven and let cool.
4. Place 1 tablespoon plus 1 teaspoon orange peel and the remaining ingredients in a bowl and toss to combine.
5. Store in an airtight container for up to 6 months.

Nutritional Information (per serving 1 tablespoon)
Calories 33.7; Total Fat 2.4 g; Sodium 268 mg; Carbohydrates 2.7 g; Fiber .6 g; Protein 1.2 g

Source: Country Living Magazine
Formatted by : Chupa Babi in MC

Low Fat Vegetarian Recipes - Spice Hunter Asian Coleslaw

Spice Hunter Asian Coleslaw

Serves: 6 - 8 side dishes

Ingredients :

1 pound cabbage, thinly sliced
1/2 pound Napa cabbage, thinly sliced
3 green onions, chopped
1 carrot, grated
1 cup cucumber, peeled & thinly sliced
1 cup red bell pepper, chopped
2 tablespoons asian spice blend or Old Bay Seasoning
to taste
1/4-1/2 cup oil
1/2 cup seasoned rice vinegar

Method :

1. Combine cabbages, onions, carrot, cucumber, and bell pepper in a large bowl.
2. Make coleslaw dressing by whisking together spice mix, oil and vinegar in a separate bowl.
3. Pour dressing over vegetable mixture, toss, chill and serve.

ChupaNote: the original recipe called for a spice mix that I didn't have and I substitute Old Bay and an additional 1 teaspoon of red pepper flakes. Any off the shelf asian spice blend would work also. If you don't have rice vinegar, try lime juice or a mix of lemon lime juice.

Source: Adapted from The Spice Hunter recipe
Formatted by : Chupa Babi in MC

Brown Rice Recipes - Baja Black Beans Corn and Rice

Baja Black Beans Corn and Rice

Serves 6

Ingredients :

6 cups (1.2kg) brown rice, cooked
1 2/3 cups (425g) black beans, (one 15-ounce can),
rinsed and drained
1 2/3 cups (425g) corn, (one 15-ounce can), drained
4 fresh tomatoes, diced
1/2 cup (90g) red onion, chopped
1/2 cup (20g) cilantro, chopped
1 jalapeno chile pepper, seeded and diced
2 Tbsp (30mL) fresh lime juice
1 Tbsp (15mL) olive oil
1/2 tsp (3g) salt
1/4 tsp (1g) freshly ground black pepper
2 dashs hot sauce

Method :

1. Cook brown rice.

2. In a medium bowl, combine black beans, corn, tomatoes, onion, cilantro, jalapeno, lime juice, oil, salt, pepper, and hot sauce.

3. To serve, place a scoop of hot rice in a bowl or on a plate, top with a generous scoop of the black bean mixture. Stir together before eating.

Nutrition Facts-
Calories: 499; Total Fat: 6g; % Calories from fat: 10%; Protein: 19g; Carbohydrate: 96g; Cholesterol: 0mg; Sodium: 2193mg

A south of the border blend of textures and flavors. Serve hot as a main dish or side dish with grilled favorites.

Source: HealthNotes by Puritan
Formatted by : Chupa Babi in MC

Healthy Cooking Recipes - Cupboard Black Beans - Caribbean

Cupboard Black Beans - Caribbean - 0 pts, 10g carbs, 4g fiber

Ingredients :

1 Can (16 ounces) black beans, drained and rinsed
1/2 Cup spicy tomato juice
2 Tablespoons chopped fresh cilantro
1 Tablespoon green pepper flakes
1 Tablespoon dried minced onion
1/2 Teaspoon dried minced garlic

Direction :

1. In small saucepan over medium heat, combine beans, reserved tomato juice, cilantro, green pepper flakes, onion and garlic.

2. Cook 10 minutes or until heated throughout.

Nutrional Information :
Calories 50; Total Fat 0.5g; Saturated Fat 0g; Cholesterol 0mg; Sodium 190mg; Potassium 78mg; Total Carbohydrate 10g; Dietary Fiber 4g; Sugars 1g; Protein 4g

ChupaNote: Everything in this recipe is in the cupboard, including dried cilantro. When we come home from away, or too busy to shop, this is what we make quickly and serve over cooked rice from the freezer.

Source: Recipe by The National Turkey Federation
Formatted by : Chupa Babi in MC

Low Fat Cooking Recipes - Ana's Egyptian Spice Mix - Dukkah

Ana's Egyptian Spice Mix - Dukkah - 2 pts

Serving Size : 8

Ingredient :

1/2cup blanched almonds
3 tablespoons coriander seeds
2 tablespoons cumin seeds
2 tablespoons sesame seeds
1/4 cup unsweetened coconut meat --dried and shredded
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Preparation Method :

1. In a medium skillet, over medium heat, roast the almonds until golden, about 4 minutes. Transfer the almonds to a work surface to cool, and then finely chop them.

2. Put the coriander and cumin seeds in the same skillet and toast, stirring until fragrant, about 2 minutes. Transfer the seeds to a spice grinder and allow them to cool completely before coarsely grinding.

3. In a medium bowl, combine the almonds with the ground spices.

4. Put the sesame seeds in the skillet and toast them over medium heat, stirring until golden, about 2 minutes. Transfer to the spice grinder.

5. Toast the coconut in the skillet over medium heat, stirring constantly until golden, about 2 minutes. Add the toasted coconut to the grinder and let it cool completely.

6. Grind the sesame seeds and coconut to a coarse powder. Combine with the almond and spice mixture and season with salt and pepper.

7. Serve the dukkah with torn chunks of crispy baguette and olive oil. Dunk the bread in the oil, and dredge in the dukkah.

Description: "2 pts"

Per Serving (excluding unknown items):
94 Calories; 8g Fat (70.9% calories from fat); 3g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 139mg Sodium.

Exchanges:
1/2 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 1 1/2 Fat.

NOTES : Dukkah is incredibly versatile. I've seen versions that include nigella seeds and dried mint. It can be eaten as a simple bread condiment along with olive oil, but it's also delicious on seared sea scallops and duck, or in a salad of raw fennel and orange. Dukkah is also fantastic in the summertime sprinkled on sliced tomatoes. At Oleana, ourmenu begins with pret-a-manger, which are bread condiments.

Nutr. Assoc. : 0 0 0 0 0 0 0

* Exported from MasterCook *

Recipe By : Spice: Flavors of the Eastern
Meditteranean by : Ana Sortun
Fromatted by : Chupa Babi in MC

Healthy Cake Recipes - Yummy Carrot Spice Muffins

Ingredients :

1 1/2 cups White whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt (optional)
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon ground ginger
1/8 teaspoon allspice
1/3 cup honey or brown sugar (I used 1/3 cup Rapadua)
egg replacer equivalent to 1 egg
1/2 cup soymilk + 1 tablespoon of vinegar (vegan version of buttermilk)
1/3 apple sauce
1/2 teaspoon vanilla
1 1/2 cups grated carrots
1/2 cup raisins (optional)
1/2 cup chopped nuts (I used pecans, YUM!)

Direction :

1. Preheat oven to 400°F.
2. Mix together dry ingredients- flour, soda, powder, salt, cinnamon, nutmeg, ginger, allspice.
3. Mix together wet ingredients- honey/brown sugar, egg, soymilk, applesauce, vanilla and the carrots, raisins and nuts.
4. Stir the wet and dry ingredients together until just moistened.
5. Bake for about 15 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Low Fat Breakfast Recipes - Stubb's Capers 'N' Creole Deviled Eggs

Makes 12 pieces.

Ingredients :

6 large eggs, hard-cooked
2 tablespoons mayonnaise
1 heaping tablespoon mustard, Creole or coarse grain
4 teaspoons freshly squeezed lemon juice
1 tablespoon finely minced scallions (green and white parts)
Salt and freshly ground black pepper, or to taste Paprika for garnish
36 capers, drained, for garnish

Direction :

1. Shell eggs, cut in half lengthwise, and pop yolks into mixing bowl.
2. With fork, mash yolks with mayonnaise, mustard, lemon juice and scallions.Mix in salt and pepper. Mixture should have pronounced lemon and mustard flavors, so add more if desired. (Chilling will make flavors less perceptible.)
3. Fill cavity in each egg half with yolk mixture.
4. Top with sprinkle of paprika and place 3 capers on top of each filled egg half.
5. Chill till ready to serve.

Note: For best flavor, serve just slightly chilled.

Nutritional Information Per Piece:
Calories 58 (72% fat), Fat 5g (1 g sat), Cholesterol 107 mg, Sodium 155 mg, Trace of fiber Carbohydrates 1 g, Protein 3 g.

Source: The Stubb's Bar-B-Q Cookbook Via The Dallas Morning News

Weight Reduction Recipes - Lebanese Potato Salad

Lebanese Potato Salad - 3 pts, 20g carbs

Makes 8 servings, about 2/3 cup each
Active Time: 20 minutes
Total Time: 1 1/4 hours (including cooling time)
Ease of Preparation: Easy

Ingredients :

2 pounds russet potatoes (about 3 medium)
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil
1/2 teaspoon salt
Freshly ground pepper to taste
4 scallions, thinly sliced
1/4 cup chopped fresh mint

Directions :

1. Place potatoes in a large saucepan or Dutch oven and cover with lightly salted water. Bring to a boil and cook until tender, 25 to 30 minutes. Drain and rinse with cold water. Transfer to a cutting board. Let cool for 20 minutes. Cut the cooled potatoes into 1/2-inch pieces.
2. Whisk lemon juice, oil, salt and pepper in a large bowl. Add the potatoes and toss to coat.
3. Just before serving, add scallions and mint to the salad and toss gently.

NUTRITION INFORMATION: Per serving:
143 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 22 g carbohydrate; 3 g protein; 2 g fiber; 153 mg sodium; 516 mg potassium.

Nutrition bonus:

Vitamin C (20% daily value), Potassium (15% dv). 1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 fat

MAKE AHEAD TIP: Prepare through Step 2; cover and refrigerate for up to 2 days. Add additional lemon juice and/or salt to taste.

Dressed with a tangy lemon vinaigrette and fresh mint, this invigorating—and dairy-free—potato salad makes the perfect summer potluck contribution.

ChupaNote: as usual, couldn't help embelishing. Added a small jar of grilled eggplant in oil (drain oil), a handful of chopped black olives, 1/4 pound crumbled feta cheese, a handful of capers, and a small jar of grilled red peppers (drain oil). Of course, with all that... needed more mint and a tablespoon of red pepper flakes!!!

Source: EatingWell, May/June 2007

Formatted by: Chupa Babi in MC

Fat Free Soup Recipes - Slow Cooker Curried Squash and Apple Soup

Slow Cooker Curried Squash and Apple Soup - 1 pt, 22.4g carbs

Ingredients :

3 cups fat-free, less-sodium broth
2 cups chopped onion (about 1 large)
2 teaspoons bottled minced garlic
1 1/2 teaspoons grated peeled fresh ginger
1 teaspoon salt
1 teaspoon red curry powder
1/2 teaspoon ground coriander
1/2 teaspoon freshly ground black pepper
2 pounds cubed peeled butternut squash (3 cups)
2 medium apples, cored, peeled, and diced (1 pound, 2 cups)

Method :

1. Combine all ingredients in an electric slow cooker.
2. Cover and cook on low for 8 hours or until squash is tender.
3. Place half of squash mixture in a blender, and process until smooth.
4. Pour pureed mixture into a large bowl.
5. Repeat the procedure with remaining squash mixture.

Yield: 8 servings (serving size: 1 cup)

Nutritional Information :
CALORIES 95 (4% from fat); FAT 0.5g (sat 0.1g,mono 0.1g,poly 0.1g); PROTEIN 2.6g; CHOLESTEROL 0.0mg;CALCIUM 73mg; SODIUM 446mg; FIBER 3.8g; IRON 1.2mg;CARBOHYDRATE 22.4g

Source: Cooking Light, MARCH 2006
Formatted by : Chupa Babi in MC

AuthorNote: This make-ahead recipe keeps in the refrigerator for up to four days and up to two months in the freezer. For a main dish option, add cooked, diced chicken or turkey breast to the pot in the last 20 minutes of cooking. Serve garnished with a dollop of sour cream and chopped cilantro.

ChupaNote: add some rehydrated TVP or baked tofu squares or seitan to the last 20 minutes of cooking. We added: another large sweet onion, 2 more teaspoons minced garlic, 1 1/2 more teaspoons ginger, and replaced the black pepper with 1 teaspoon red pepper flakes. Next time, double the curry powder too!!! Served with minced fresh bell peppers in green, red and yellow. Nice contrast with the soup.

Low Fat Good Cooking Recipes - Shish Kebabs with Tahini Sauce - Lebanese 8 pts

Shish Kebabs

Makes 8 servings
Active Time : 35 minutes
Total Time : 2 1/2 hours
Ease of Preparation : Easy

Ingredients :

6 cloves garlic, crushed
1/2 cup lemon juice
1/4 cup plus 1 tablespoon canola oil, divided
1 teaspoon kosher salt
1/2 teaspoon ground allspice
1/4 teaspoon ground cinnamon
1/4 teaspoon freshly ground pepper
2 pounds sirloin steak, trimmed and cut into 1-inch pieces
2 large onions, cut into 8 wedges each
Tahini Sauce (recipe follows or use bottled)

Direction :

1. Combine garlic, lemon juice, 1/4 cup oil, salt, allspice, cinnamon and pepper in a medium bowl. Place beef in a large sealable plastic bag and pour in the marinade. Refrigerate for at least 2 hours or up to 1 day.
2. Preheat grill to high.
3. Remove the beef from the bag. (Discard the marinade.) Brush onions with the remaining 1 tablespoon oil. Divide the beef among 6 skewers and the onions among the remaining 3 skewers. Grill the onions until charred and tender, 10 to 12 minutes per side. Grill the beef, turning once or twice, until slightly charred but still pink in the middle, about 6 minutes. Serve with Tahini Sauce.

Nutritional Information : Per serving:
314 calories; 19 g fat (4 g sat, 8 g mono); 55 mg cholesterol; 9 g carbohydrate; 28 g protein; 2 g fiber; 235 mg sodium; 473 mg potassium.

Nutrition bonus:

Selenium (40% daily value), Zinc (35% dv), Vitamin C (25% dv), Iron (15% dv). 1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 4 lean meat, 1 fat

MAKE AHEAD TIP: Prepare through Step 1 and refrigerate for up to 1 day. Equipment: Nine 12-inch skewers

Source: EatingWell, May/June 2007
Formatted by : Chupa Babi in MC

Roasted and grilled meats are ubiquitous throughout the Middle East. This marinade, infused with allspice and cinnamon, would be excellent on lamb or chicken as well. Tuck the grilled chunks of meat and onion into warm whole-wheat pitas.


Tahini Sauce - Lebanese

Makes about 1 cup
Active Time : 15 minutes
Total Time :15 minutes
Ease of Preparation : Easy

Ingredients :

2 cloves garlic, minced
3/4 teaspoon kosher salt
1/2 cup tahini
7 tablespoons lemon juice
3 tablespoons water

Direction :

Mash garlic and salt in a medium bowl using the back of a spoon until a paste forms. Whisk in tahini, lemon juice and water.

Nutritional Information : Per 2-tablespoon serving:
93 calories; 8 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 5 g carbohydrate; 3 g protein; 1 g fiber; 111 mg sodium; 88 mg potassium. 0 Carbohydrate Servings

TIP: Note: Tahini is a thick paste made from ground sesame seeds. Look for it in large supermarkets in the Middle Eastern section or near other nut butters.

MAKE AHEAD TIP: Cover and refrigerate for up to 5 days.

Source: EatingWell, May/June 2007
Formatted by : Chupa Babi in MC

This garlicky tahini sauce is traditionally served with chicken kebabs, but we loved it with the beef kebabs as well.

Healthy Recipes - Low Fat Apple Cranberry Crisp

Apple Cranberry Crisp

Categories: Dessert
Yield: 4 Servings

Ingredients :

2 large tart apples, peeled and sliced
1/2 cup cranberries, fresh or frozen
3/4 cup Grape-Nuts cereal
3/4 cup Rolled oats
1/2 teaspoon Cinnamon
1/3 cup Brown rice syrup
2/3 cup Apple juice
1/4 teaspoon Cornstarch or arrowroot

Direction :

1. Preheat the oven to 350 degrees.
2. Arrange the apple slices in a 9-inch square baking dish, then sprinkle with cranberries.
3. In a bowl, mix the Grape-Nuts, rolled oats and cinnamon, then stir in the brown rice syrup.
4. Spread evenly over apples. Mix the apple juice and cornstarc or arrowroot, then pour evenly over other ingredients.
5. Bake for 50 minutes or until apples are tender.

Weight Reduction Recipes - Fruit Crisp & Cobbler Topping

Fruit Crisp/Cobbler Topping

Ingredients for Fruit Cobbler :

1/2 cup sugar
1/2 cup flour
1/2 cup rice or soy milk
1 teaspoon baking powder
1/4 teaspoon salt
2 cups of your favorite fruit, peeled and diced if needed

Direction :

1. Combine all of the ingredients except the fruit in a bowl.
2. Pour it into an 8x8 pan coated with cooking spray.
3. Add the fruit right on top.
4. The crust will come up over the fruit and cover it.
5. Bake in a 350 degree oven for 40 minutes.

Crunchy Topping Fruit Medley Cobbler :
(serves 6)

Ingredients :

1 cup blackberries or blueberries
2 apples, sliced
1 cup strawberries, sliced
1 medium banana, sliced
1/2 cup raisins
2 tablespoons maple syrup
1/2 teaspoon vanilla
1/4 cup walnuts, chopped
1/3 cup applesauce
1/4 cup turbinado sugar
1/4 cup whole wheat flour
1 cup rolled oats
1 teaspoon cinnamon
1 teaspoon allspice

Direction :

1. Preheat oven to 325 F.
2. Mix the fruits together with the maple syrup and vanilla and spread evenly in an oiled 8x8-inch baking dish.
3. Sprinkle with walnuts.
4. Combine the applesauce and sugar; then add the flour, oats, and spices.
5. Mix well, and spread the mixture gently over the fruit.
6. Bake for 25-30 minutes. Serve warm.

Low Carb Recipes - Saute of Chicken with Apples and Leeks

Saute of Chicken with Apples and Leeks - 20g carbs

Ingredients :

4 boneless, skinless chicken breast halves (1-1/4 pounds), trimmed of fat
3 teaspoons extra-virgin olive oil, divided
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
2 large leeks, white parts only, washed and cut into julienne strips (2 cups)
2 large cloves garlic, minced
1 tablespoon sugar
2 teaspoons minced fresh rosemary or 1/2 teaspoon dried
1/4 cup cider vinegar
2 firm tart apples, such as York or Granny Smith, peeled, cored and thinly sliced
1 cup reduced-sodium chicken broth

Direction :

1. Place chicken breasts between 2 sheets of plastic wrap. Use a rolling pin or a small heavy pot to pound them to a thickness of 1/2 inch.
2. Heat 1-1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Season the chicken breasts with salt and pepper and add to the pan.

3. Cook until browned on both sides, 4 to 5 minutes per side. Transfer to a plate and keep warm.
4. Reduce the heat to low. Add the remaining 1-1/2 teaspoons oil and leeks. Cook, stirring, until the leeks are soft, about 5 minutes.
5. Add garlic, sugar and rosemary and cook until fragrant, about 2 minutes more. Increase the heat to medium-high, stir in vinegar and cook until most of the liquid has evaporated.
6. Add apples and broth and cook, stirring once or twice, until the apples are tender, about 3 minutes.
7. Reduce the heat to low and return the chicken and any juices to the pan. Simmer gently until the chicken is heated through.
8. Serve immediately.

Yield: 4 servings
Serving Size: 1/4 of recipe

Nutritional Information :

Calories: 239
Protein: 28 g
Sodium: 256 mg
Cholesterol: 67 mg
Fat: 5 g
Carbohydrates: 20 g
Exchanges: 1 Fruit, 4 Very Lean Meat, 1 Fat

Source: The Eating Well Diabetes Cookbook

Fat Free Recipes - Creamy Garlic Dressing

Creamy Garlic Dressing - 2g carbs 0fat

Ingredients :

1/2 cup evaporated skim milk
2 tablespoons fresh lemon juice
2 large garlic cloves, minced
1/4 teaspoon salt
1 teaspoon dried dill weed
1 teaspoon frozen apple juice concentrate
1/4 teaspoon paprika
1/4 teaspoon white pepper
2 dashes sesame oil
Dash red (cayenne) pepper

Direction :

Place all ingredients in a blender and process until smooth. Chill before serving.
Makes about 3/4 cup.

Serves: 12 (1 tablespoon) servings

Calories: 11
Protein: 1 g
Sodium: 50 mg
Carbohydrates: 2 g
Exchanges: Free

Source: Light and Easy Diabetes Cuisine by Betty Marks
Formatted by : Chupa Babi in MC

ChupaNote: I wasn't crazy about the dill. Next time, I'll use mint and lemon juice. AND up the pepper.

Low Fat Protein Recipes - Spicy Jalapeño Shrimp Pasta

Spicy Jalapeño Shrimp Pasta

Ingredients :

12 ounces fresh or frozen peeled and deveined large shrimp
8 ounces dried linguine
Nonstick cooking spray
1 or 2 fresh jalapeño chile peppers, seeded and finely chopped *
2 cloves garlic, minced
2 cups cherry tomatoes, halved or quartered, or chopped tomatoes
1/2 teaspoon salt
1/4 teaspoon black pepper
Finely shredded Parmesan cheese (optional)

Directions :

1. Thaw shrimp, if frozen. Rinse shrimp; pat dry with paper towels. Meanwhile, cook linguine according to package directions.

2. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Add chile peppers and garlic to hot skillet; cook and stir for 1 minute. Add shrimp; cook and stir about 3 minutes more or until shrimp are opaque. Stir in tomatoes, salt, and black pepper; heat through.

3. Drain linguine; toss with shrimp mixture. If desired, sprinkle with Parmesan cheese.

Makes 4 servings.

* NOTE: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition facts per serving:
Calories 321 Total Fat (g) 3 Saturated Fat (g) 0 Cholesterol (mg) 129 Sodium (mg) 423 Carbohydrate (g) 48 Fiber (g) 3 Protein (g) 25

Exchanges : Starch (d.e.) 3 Vegetables (d.e.) .5 Very Lean Meat (d.e.) 2

Source : Better Homes And Gardens

Recipes for Diabetic People - Diabetic Thai Shrimp Skewers

Diabetic Thai Shrimp Skewers

Yield: 10 servings (appetizer)

Ingredients :

20 medium shrimp, cooked and peeled
2 garlic cloves, finely chopped
1 tablespoons grated fresh gingerroot
1/2 teaspoon crushed red pepper flakes
1 teaspoon granulated sugar
1 tablespoon fish sauce
Juice of 1 lime
20 (3-inch) wooden skewers
or long toothpicks, soaked in warm water for 1 hour

Directions :

Pat shrimp dry with paper towels. Combine shrimp, garlic, ginger, red pepper, sugar, fish sauce, and lime juice in a glass or ceramic bowl. Cover and refrigerate for 1 hour. Skewer 2 shrimp onto each skewer. Serve chilled.

Note: You can marinate shrimp up to 6 hours in advance; skewer shrimp up to 3 hours in advance. Store in an airtight container in the refrigerator.

Nutritional Information Per Serving (2 skewers):
Glycemic Index (not significant), Glycemic Load (not significant), Calories: 15, Protein: 1 g, Carbohydrate: 1 g, Dietary Fiber: 0 g, Fat: Less than 1 g, Cholesterol: 18 mg, Sodium: 5 mg

Diabetic Exchanges: 1/2 Very Lean Meat

Source: "The Complete Idiot's Guide to Terrific Diabetic Meals" Via The Diabetic Gourmet Daily Recipe Mailer.

Low Fat Cooking Recipes - Gobhi Mushroom Chilli

Serves 4

Ingredients :

8-10 Green chillies
2 tbsps Soy Sauce
Salt to taste
1 tbsp + to deep fry Oil
1 tsp White pepper powder
2 Spring onions (with greens)
10 cloves Garlic
3 tbsps Cornstarch
1 medium sized Cauliflower
10-12 medium sized Fresh button mushrooms


Method
1. Wash cauliflower and break into medium-sized florets. Clean, wash and cut mushrooms into quarters.
2. Remove stems, wash and chop green chillies. Trim, wash and chop spring onions finely.
3. Chop greens and keep separately. Peel, wash and chop garlic.
4. Mix together cornstarch, half of the soy sauce, salt and green chillies and prepare a thick batter using water as required.
5. Heat sufficient oil in a kadai.
6. Dip cauliflower florets in this batter and fry till golden brown. Drain and keep aside. Keep remaining batter aside.
7. Heat one tablespoon of oil in a pan and sauté chopped spring onions. Add garlic and continue to sauté on high heat till translucent.
8. Add mushrooms and cook taking care that mushrooms are not overcooked as they shrink.
9. Add remaining soy sauce, fried cauliflower, salt, white pepper powder and MSG.
10. Add remaining batter, cook till thick.
Serve hot garnished with spring onion greens.

Different Diet Plans - Tomato Green Olive Salsa

Tomato Green Olive Salsa - 0 pts

Ingredients :

1 1/4 pounds tomatoes, diced
1 bunch scallions, sliced
1/4 cup sliced green olives
1/4 cup hot pepper relish
1 tablespoon red-wine vinegar
2 teaspoons minced fresh oregano
1/8 teaspoon salt
Freshly ground pepper to taste

Method :

Combine tomatoes, scallions, olives, hot pepper relish, vinegar and oregano. Season with salt and pepper.

Makes 3 1/2 cups
Active Time : 10 minutes
Total Time: 10 minutes
Ease Of Preparation : Easy

Nutrition Information: Per 1/3-cup serving:
22 calories; 1 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 3 g carbohydrate; 1 g protein; 1 g fiber; 300 mg sodium; 151 mg potassium. 0 Carbohydrate Servings

What you get: Vitamins A & C, folate, potassium.

Source: EatingWell, August/September 2006
Formatted by : Chupa Babin in MC

Hot pepper relish is the key ingredient in this zesty salsa.

ChupNote: we used harissa instead of hot pepper relish, but you could use ajvar or any other hotsauce. We also doubled the green olives to 1/2 cup, sliced. You could up the fiber by adding 1/2 cup minced flat leaf parsley or cilantro or mint.

Tofu Recipes - Asian Tofu Salad

Asian Tofu Salad - 5 pts

Ingredients :

3 tablespoons canola oil
2 tablespoons rice vinegar
1 tablespoon honey
2 teaspoons reduced-sodium soy sauce
1 teaspoon toasted sesame oil
1 teaspoon minced fresh ginger
1/2 teaspoon salt
1 14-ounce package extra-firm, water-packed tofu,
rinsed, patted dry and cut into 1-inch cubes
8 cups mixed salad greens
2 medium carrots, peeled, halved lengthwise and sliced
1 large cucumber, chopped

Direction :

1. Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl.

2. Place tofu and 2 tablespoons of the dressing in a large nonstick skillet. Cook over medium-high heat, turning every 2 to 3 minutes, until golden brown, 12 to 15 minutes total. Remove from the heat, add 1 tablespoon of the dressing to the pan and stir to coat.

3. Toss greens, carrots and cucumber with the remaining dressing. Serve immediately, topped with the warm tofu.

Makes 4 servings

Active Time : 25 minutes
Total Time : 25 minutes
Ease Of Preparation : Easy

Nutrition Information Per serving:

237 calories; 16 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 16 g carbohydrate; 11 g protein; 5 g fiber; 454 mg sodium.

Nutrition bonus:

Vitamin A (180% daily value), Folate (41% dv), Vitamin C (38% dv), Calcium (29% dv). 1 ½ Carbohydrate Servings Exchanges: 3 vegetable, 1 medium-fat meat, 2 fat

Make Ahead Tip : The dressing (Step 1) will keep, covered, in the refrigerator for up to 2 days. Whisk just before using.

Source: Eating Well Diabetes Cookbook
Formatted by: Chupa Babi in MC

The best thing about tofu - besides its nutritional value - is the way it carries other flavors, such as the tanginess of this sesame dressing. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea.

ChupaNote: tossed in a julienned red bell pepper and a thinly sliced red onion as well as a handful of sugar snap beans. Doubled all of the ingredients of the dressing and we used most of it over rice!!!!

Healthy Soup Recipes - Zero Point Soup

Zero Point Soup

Ingredients:

2/3 cup sliced carrots
1/2 cup diced onions
2 garlic cloves, minced
3 cups fat-free broth (beef, chicken, or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1 tbsp. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 cup diced zucchini

Directions:

In a large saucepan sprayed with nonstick cooking spray, saute carrots, onions and garlic over low heat for about 5 minutes. Add broth, cabbage, green beans, tomato paste, basil, oregano and salt, and bring to a boil. Lower the heat, cover, and simmer for around 15 minutes or until beans are tender. Lastly, stir in the zucchini and continue to heat soup for 3 - 4 minutes. Makes 4 servings. Enjoy!!

Smart Ones Recipes - Ham & Parm Grilled Sandwich

The "spread" would work with any of your sandwiches.

Ingredients :

2 slices whole wheat bread
5 slices OSCAR MAYER Thin Sliced Smoked Ham
2 thin slices tomato
1 Tbsp. KRAFT Light Zesty Italian Reduced Fat Dressing
2 tsp. KRAFT 100% Grated Parmesan Cheese

Method :

1. Cover 1 of the bread slices with ham, tomatoes and remaining bread slice.

2. Mix dressing and cheese; spread evenly onto outside of sandwich.

3. Cook in skillet sprayed with cooking spray on medium heat 3 min. on each side or until golden brown on both sides.

Points : 4
Nutritional Information : Calories 230, Total fat 6 g, Dietary fiber 4 g

Low Fat Rice Recipes - Spanish Rice using Quinoa

Spanish Rice using Quinoa

Ingredients :

3/4 cup Quinoa (rinsed numerous time)
1 15 ounce can of dice tomatoes blended
2-3 garlic cloves minced
1 tbsp chili powder
2 tsp ground cumin
1/4 tsp cayenne

Direction :

Blend canned or fresh tomatoes in a blender to remove chuncks (my preference)
Add water to tomatoes so you have 1 1/2 cups liguid (tomatoes + water)
Add well rinsed quinoa, water/tomato mixture and garlic to a sauce pan and heat to boiling Lower heat & simmer for 15-20 minutes until the liquid is absorbed
Add remaining ingredients

Quick Healthy Recipes - Yummy Carrot Spice Muffins

Yummy Carrot Spice Muffins

Ingredients :

1 1/2 cups White whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt (optional)
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon ground ginger
1/8 teaspoon allspice
1/3 cup honey or brown sugar (I used 1/3 cup Rapadua)
egg replacer equivalent to 1 egg
1/2 cup soymilk + 1 tablespoon of vinegar (vegan version of buttermilk)
1/3 applesauce
1/2 teaspoon vanilla
1 1/2 cups grated carrots
1/2 cup raisins (optional)
1/2 cup chopped nuts (I used pecans, YUM!)

Method :

-> Preheat oven to 400°F.
-> Mix together dry ingredients- flour, soda, powder, salt, cinnamon, nutmeg, ginger, allspice.
-> Mix together wet ingredients- honey/brown sugar, egg, soymilk,applesauce, vanilla and the carrots, raisins and nuts.
-> Stir the wet and dry ingredients together until just moistened.
-> Bake for about 15 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Recipes for Diabetic People - Diabetic Polenta Canapes

Yield: 16 canapes (8 servings)

Ingredients :

One 13-to 14-ounce can reduced-sodium chicken broth,
or 2 cups Homemade Chicken Broth
1/2 cup yellow cornmeal
1/4 teaspoon salt
1 tablespoon olive oil
4 marinated artichoke hearts, drained and quartered
3 slices (about 3 ounces) part-skim mozzarella cheese, cut into 32 very thin strips

Directions :

- Combine 1 cup water, the broth, cornmeal, and salt in a saucepan. Bring to a boil, stirring constantly.
- Simmer over low heat 10 to 12 minutes, or until thickened, stirring frequently. Stir in the oil.
- Spray an 8-inch-square dish or pan with non-stick pan spray. Pour the batter into the pan and chill until firm.
- Cut the polenta into 16 squares, each 2x2 inches. Place the squares on a jelly roll pan or cookie sheet.
- Place an artichoke heart quarter on each square.
- Crisscross 2 strips of cheese over each artichoke heart, forming an X.
- Preheat the broiler. Broil 5 to 6 inches from the heat until the cheese is melted and the polenta is heated through, about 3 minutes.

Nutritional Information Per Serving (2 canapes):
Calories: 145, Fat: 8 g, Cholesterol: 8 mg, Sodium: 333 mg, Carbohydrate: 14 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 7 g

Diabetic Exchanges: 1 Starch/Bread, 1-1/2 Fat

Source: The New Family Cookbook for People with Diabetes Via The Diabetic Gourmet Daily Recipe Mailer

Fat Burner Soup Recipe - Lentil Soup

Ingredients :

1 c. dry lentils
6 c. water
2 cloves garlic
1 diced onion
2 celery stalks, sliced
2 carrots, diced
1 bay leaf
2 Tbsp olive oil
4 chicken bouillon cubes
salt & pepper to taste at end

Method :

Bring lentils, water, garlic, onion, celery, carrot, bouillon, & bay leaf to a boil. Boil 5 min. Reduce heat to low, Partially cover & simmer 45-50 min, until lentils are tender and thick. At the end, add the oil & season to taste. May need to add extra water if it is too thick. Remove bay leaf before serving.

Low Fat Shrimp Recipes - Sweet & Sour Stir-Fried Shrimp

Serves: Four 1-cup servings
Prep Time: 20 min.
Cook Time: 10 min.

Sauce Ingredients:

1/3 cup pineapple juice
2 tbsp. red wine vinegar
2 tsp. Splenda
1 tsp. "light" soy sauce
2 garlic cloves, minced
2 tsp. arrowroot

General Ingredients:

1 lb. Large Shrimp, peeled and deveined
3 tbsp. flour
3 tsp. canola oil (divided into 1/3 and 2/3 portions)
1 medium red pepper, cored and thinly sliced
1/2 large red onion, thinly sliced
1/2 cup pineapple chunks

Instructions:

1. Combine all sauce ingredients and set aside.
2. Coat the shrimp with flour and shake off excess
3. Heat 2/3 of the oil (2 tsp) in a large wok (or similar) over medium-high heat.
4. Saute the shrimp in batches until golden brown on both sides, generally about 3 min. each batch.
5. Remove shrimp from the wok and set aside.
6. Add the remaining 1/3 of the oil (1 tsp) to the wok along with the peppers and onions, stir-frying for 5 min.
7. Add the pineapple chunks and sauce mix for about a minute, or until the sauce thickens.
8. Add the shrimp.
9. Serve and enjoy!

Nutrition Facts (per serving): Calories: 222, Total Fat: 5g, Sat. Fat: 0.5g, Sodium: 237mg, Total Carbs: 26g, Fiber: 2g, Sugars: 16g, Protein: 19g

Source : CPT JACK'S BASIC TRAINING
Fitness Training & Nutrition Leadership

Fat Free Recipes - Green Blast Smoothie

Ingredients :

4 cups packaged fresh baby spinach leaves
2 cups seedless green grapes
1 medium banana, cut up
3/4 cup seeded, chopped green sweet pepper
1/2 cup unsweetened apple juice
1/2 of a medium jalapeño pepper, seeded, optional

Directions :

In a blender or food processor combine spinach, grapes, banana, sweet pepper, apple juice, and jalapeño, if using. Cover and blend or process well. Mixture will be slightly pulpy but should be nearly smooth.

Makes: 4 (6-ounce) servings

Nutrition Facts : Calories 109 Total Fat (g) 0 Cholesterol (mg) 0 Sodium (mg) 27, Carbohydrate (g) 27 Total Sugar (g) 20 Fiber (g) 3 Protein (g) 2

Source : Better Homes And Gardens

Protein Recipes - Ana's Bulgur Pilaf

ANA'S BULGUR PILAF
(Bulgur wheat with toasted pasta, onions & brown butter)

Ingredients :

12 oz coarse bulgur
3 TBS brown butter
1 onion -- finely chopped
5 cups chicken broth or water
salt & freshly ground black pepper
2 coils or nests of angel hair pasta -- crushed into ¼ inch small pieces (optional)

Preparation Method :

1. Place pasta on a baking sheet and bake in the oven at 350 degrees until it's caramel brown.

2. Place 3 TBS butter in a small heavy saucepot and simmer until it starts to foam and then turn brown--about 4 minutes. It should smell like hazelnuts. Strain thru a fine strainer and set aside.

3. Wash the bulgur and drain.

4. In a large saucepan with a lid, add 2 TBS brown butter and soften the onions by cooking for about 5 minutes. Add bulgur and cook for 1-2 minutes. Add broken pasta and liquid and season with a little salt and pepper. Cook vigorously for 5 minutes, then reduce the heat and simmer until almost all the liquid is absorbed.

5. Remove the pan from the heat. Lift the lid, place a dry dishtowel over it and press the lid down tightly on top. Leave to steam for a further 15-20 minutes. The cloth will absorb all the moisture.

6. Fluff with a fork and serve hot with yogurt and a drizzle more of brown butter.

Serves 6

Per Serving (excluding unknown items): 42 Calories; trace Fat (3.4% calories from fat); 1g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 1 1/2 Vegetable.

Nutr. Assoc. : 0 0 0 0 0 0 0

Formatted by : Chupa Babi in MC
© Ana Sortun, 2006
* Exported from MasterCook *

Fat Free Breakfast Recipes - Spiced Ratatouille

Spiced Ratatouille - 0 pts

Ingredients :

2 tsp. sweet paprika
1/2 tsp. ground cinnamon
1/4 tsp. ground ginger
2 medium zucchini, 3/4 lb., cut into 1/2-inch slices
1 small eggplant, 3/4 lb., cut in 1-inch cubes*
1 large red bell pepper, seeded and diced
1 large red onion, diced
2-3 large garlic cloves, minced
1 Tbsp. fresh lemon juice
2 tsp. dried basil
Salt and freshly ground black pepper, to taste

Preparation Method :

In a deep, medium skillet over medium heat, toast the paprika, cinnamon and ginger about 1 minute or until fragrant, stirring constantly with a wooden spoon. Add the zucchini, eggplant, pepper, onion and garlic. Pour in 3/4 cup water. Add the lemon juice. Cover and bring the liquid to a boil. Reduce the heat and simmer until the vegetables are tender, about 15 minutes.

Add the basil. Season to taste with salt and pepper. Cook until the eggplant is very soft and the stew is thick, about 10 to 15 minutes, stirring occasionally. Remove the cover during cooking if there seems to be too much liquid. Serve at room temperature or slightly chilled. Store tightly covered in a refrigerator for 4-5 days.

Makes 6 servings.

Per serving: 46 calories, 0 g. total fat (0 g.saturated fat), 10 g. carbohydrate, 2 g. protein, 3 g. dietary fiber, 10 mg. sodium.

*Eggplant may be used with or without peel.*

This southern French dish is tough to pronounce (ra-tuh-TOO-ee) and even tougher to resist. Typically ratatouille combines eggplant, tomatoes, onions, bell peppers, zucchini, garlic and herbs stewed together. This ratatouille is spiced with cinnamon, paprika and basil, among other seasonings.

Source: American Institute Cancer Research
Formatted by : Chupa Babi in MC

Recipes for Diabetic People - Diabetic Garlic Sticks

Diabetic Garlic Sticks

Yield: 4 servings

Ingredients :

2 tablespoons extra-virgin olive oil
4 slices day-old white bread
2 tablespoons grated Parmesan cheese
2 cloves garlic, minced
1 teaspoon dried oregano

Directions :

Preheat the oven to 375 degrees F. Spray a baking sheet with nonstick cooking spray. Pour the oil into a small bowl. Cut each slice of bread into 5 even strips, about 3/4 inch wide. Arrange on a piece of wax paper. Brush each strip lightly with the oil on both sides. In a small bowl, combine the cheese, garlic, and oregano. Sprinkle the mixture over the strips, pressing with your fingers to make the crumb mixture adhere. Place on the prepared baking sheet and bake until lightly browned, about 13 minutes.

Nutritional Information Per Serving (5 sticks):

Calories: 144, Fat: 9 g, Cholesterol: 4 mg, Sodium: 199 mg, Carbohydrate: 13 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 4 g

Diabetic Exchanges: 1 Starch, 1-1/2 Fat

Source: "Forbidden Foods Diabetic Cooking" via The Diabetic Gourmet Daily Recipe Mailer

Different Diet Plans - Chewy Ginger Snaps

Ingredients :

1/2 cup butter, softened
1 cup sugar, divided
1/4 cup molasses
1 large egg
2 teaspoons baking soda
2-1/4 cups flour
1/2 teaspoon ground cloves
1 teaspoon ground ginger
2 teaspoon cinnamon
1/2 teaspoon salt
3 ounces crystallized ginger, chopped coarsely

Direction :

1. Preheat oven to 375°F.

2. Combine softened butter, sugar, molasses and egg. Using a mixing, beat well. Stir in crystallized ginger.

3. Sift dry ingredients together. Add to wet mixture. Mix well. Form 1 inch balls.

4. Roll in remaining 1/4 cup granulated sugar.

5. Place on greased cookie sheet, 2 inches apart.

6. Bake 8-10 minutes.


This recipe Makes 3 dozen cookies. WW Points estimated at 2 per cookie.

My notes: I use Smart Balance Light spread for a 1 pt cookie (77calories/ 1g fat/ 0g fiber). Also, the dough is easier to handle if chilled so keep it refrigerated between batches.

Per Serving: 89 Calories; 3g Fat (27.8% calories from fat); 1g Protein; 15g Carbohydrate; trace Dietary Fiber; 13mg Cholesterol; 130mg Sodium.

Weight Reduction Recipes - Dried Rosemary Garlic Seasoning Mix

Cuz Fatima's Dried Rosemary Garlic Seasoning Mix

Ingredient :

1 tablespoon coarse salt -- (sea or koster)
1 tablespoon freshley cracked black pepper - or red, or white, but FRESH
1 tablespoon dried rosemary -ground, and finely sieved (all spines, seeds and chunks removed)
1 tablespoon dried garlic-ground

1. Mix and store in brown/blue glass bottle our of sunlight.


Per Serving (excluding unknown items):

11 Calories; 1g Fat (33.1% calories from fat); trace Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 5642mg Sodium. Exchanges: 0 Grain(Starch); 0 Fat.

NOTES : CHUPANOTE: I put everything in a coffee grinder I keep for spices, and whiz it to desired texture. I like more rosemary and garlic, so I double those (and of course use red pepper flakes!!!)

Nutr. Assoc. : 0 0 0 0

Recipe By : Chupababi

* Exported from MasterCook *

Smart Ones Recipes - Chicken Passata

Chicken Passata - Serves 4

8 chicken thighs, skinned
1 tsp olive oil
1 medium onion, sliced thinly
2 red peppers, seeded and sliced
1 garlic clove, crushed
1 1/4 cups passata
2/3 cup dry white wine
1 tsp dried oregano
4 oz can cannelini beans, drained
3 tbsp breadcrumbs
Salt and pepper to taste

Fry the chicken in the oil in a non-stick or heavy pan until golden brown. Remove and keep hot. Add the onion and peppers to the pan and gently saute until softened, but not brown. Stir in the garlic.

Add the chicken, passata, wine and oregano. Season well, bring to the boil then cover the pan tightly. Lower the heat and simmer gently, stirring occasionally for 35 minutes or until the chicken is tender and the juice run clear, not pink, when pierced with the point of a knife.

Stir in the cannelini beans and simmer for a further 5 minutes until heated through.

Sprinkle with the breadcrumbs and cook under a hot grill until golden brown.

Nutrient Analysis per serving
Calories 248 kcal, Fat 2 g, Cholesterol 73 mg, Fiber 4 g

Healthy Cooking Recipes - Creole Skillet Dinner

Creole Skillet Dinner

Flex Points Per Serving :3
Serving Size : 8

Ingredients :

4 cups fat-free chicken broth
2 1/2 cups brown rice -- uncooked
1 cup red onion -- chopped
3 cloves garlic -- minced, divided
1 1/4 teaspoons chili powder
1/2 teaspoon ground turmeric
1/4 teaspoon pepper
1 bay leaf
1 large red bell pepper -- julienned
1 large green bell pepper -- julienned
2 green onions -- sliced
1 teaspoon fresh parsley -- chopped
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon hot pepper sauce
1 cup fresh mushrooms -- sliced
1 medium tomato -- chopped
1 cup frozen peas -- thawed
1 pound skinless boneless chicken breasts -- thinly sliced
2 tablespoons lemon juice

Directions :

1. In a saucepan, combine broth, rice, red onion, 1 teaspoon garlic, chili powder, turmeric, pepper and bay leaf; bring to a boil. Reduce heat; cover and simmer for 50 minutes or until rice is tender. Discard bay leaf.

2. In a skillet coated with nonstick cooking spray, combine the next seven ingredients and remaining garlic; saute for 2 minutes over medium-high heat. Add mushrooms; cook until peppers are crisp-tender. Add tomato and peas; heat through. Remove from the heat. Add rice; keep warm.

3. Over medium-high heat, cook and stir chicken in lemon juice until chicken juices run clear. Add to rice mixture; toss.

Per Serving (excluding unknown items):
327 Calories; 3g Fat (6.9% calories from fat); 25g Protein; 55g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 321mg Sodium.

Exchanges: 3 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Source: "Taste of Home's Low-Fat Country Cooking"
Recipe By: Bonnie Brann, Pasco, Washington

* Exported from MasterCook *

Fat Burner Soup Recipes - Sweet-and-Sour Green-Tomato Salsa

Ingredients :

1 red bell pepper
2 1/2 cups chopped green tomato
1 tablespoon balsamic vinegar
1 teaspoon brown sugar
1/2 teaspoon salt
1/3 cup finely chopped sweet onion
1 garlic clove, minced

Directions :

Preheat broiler.
Cut the bell pepper in half lengthwise, discarding seeds and membranes. Place the pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and finely chop.

Place the chopped green tomato, vinegar, sugar, and salt in a blender or food processor, and process until smooth.

Place the tomato mixture in a small saucepan; cook over medium-high heat 5 minutes or until liquid almost evaporates. Place in a small bowl; cool to room temperature. Add roasted pepper, onion, and garlic to tomato mixture; toss well.

Yield :
3/4 cup (serving size: 1/4 cup)

Nutritional Information :
CALORIES 13(14% from fat); FAT 0.2g (sat 0.0g,mono 0.0g,poly 0.1g); PROTEIN 0.4g; CHOLESTEROL 0.0mg; CALCIUM 4mg; SODIUM 102mg; FIBER 0.6g; IRON 0.3mg; CARBOHYDRATE 2.9g

Source: Ronni Lundy , Cooking Light

Formatted by : Chupa Babi in MC

ChupaNote: Use Japanese rice vinegar (seasoned or not, doesn't matter), double the garlic, add 1 teaspoon red pepper flakes to the tomato mixture. This salsa makes a terrific pasta sauce, thinned with olive oil.

Daily Diet Menu - Quick Kimchee

Ingredients :

1 small head napa (Chinese) cabbage, cored and cut into 1-inch squares (about 8 cups)
2 cloves garlic, minced
1/4 cup water
2 tablespoons distilled white vinegar
1 tablespoon toasted sesame oil
2 teaspoons finely grated fresh ginger
3/4 teaspoon salt
1/2 teaspoon sugar
1/2 teaspoon crushed red pepper
3 scallions, sliced
1 carrot, peeled and grated

Directions :

1. Combine cabbage, garlic and water in a large saucepan and bring to a boil over high heat. Reduce heat to medium-low and cook, stirring once or twice,until tender, 4 to 5 minutes.

2. Meanwhile, whisk vinegar, oil, ginger, salt, sugar and crushed red pepper in a large bowl.

3. Add the cabbage, scallions and carrot to the bowl and toss to combine.Refrigerate for about 25 minutes before serving.

Makes 8 servings, 1/2 cup each
Active Time: 15 minutes
Total Time: 40 minutes
Ease of Preparation : Easy

NUTRITION INFORMATION: Per serving:
37 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 4 g carbohydrate; 1 g protein; 1 g fiber; 235 mg sodium; 47 mg potassium.

Nutrition bonus: Vitamin A (50% daily value), Vitamin C (40% dv). 0 Carbohydrate Servings Exchanges: 1 vegetable

This quick, spicy, tangy cabbage side dish stands in for the traditional salty Korean staple. Unlike fermented kimchi, this quick variation is best eaten shortly after preparing and does not keep its crunchy texture when stored. Enjoy it with grilled meats or chicken.

ChupaNote: I doubled the garlic, ginger, red pepper and scallions. Used Japanese rice vinegar instead of distilled. We call it 'Korean Coleslaw'!!!!

Source: EatingWell, March/April 2007

Formatted by : Chupa Babi in MC: 03.11.07