Fat Free Juice Recipes - Strawberry Lemonade

Serves 4

- 1 1/2 c. Strawberries, halved
- 4 Lemons, Juiced
- Zest from the 4 Lemons
- Splenda or Stevia (sweeten to your taste)
- Ice
- 2 cups Cold Water

Place berries, juice, zest & sweetener in blender or food processor...puree smooth....transfer to a pitcher & add water. Pour over glass filled with crushed ice or cubes...delicious!

Low Fat Cooking - Quick and Easy Tuna Bagels

Serves 6

3 (6 ounce) cans tuna
3 tablespoons mayonnaise (low fat if you have it)
4 1/2 tablespoons relish
3 teaspoons dried dill
Salt and pepper to taste
6 low-fat cheddar cheese slices
6 bagels, toasted (whole wheat)

Toast the bagels. Mix tuna, mayonnaise, dill, salt and pepper to taste and relish in bowl.

Divvy up the tuna and plop on top of each bagel half, top with a slice of cheese and broil till the cheese melts (in your toaster oven or broiler).

Per Serving: 457 Calories; 10g Fat; 38g Protein; 52g Carbohydrate; 2g Dietary Fiber; 34mg Cholesterol; 1068mg Sodium. Exchanges: 3 Grain (Starch); 4 Lean Meat; 3 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

VEGETARIANS: Just make it simple-sliced tomato, a slice of red onion and a piece of cheese
over the top and under the broiler till bubbly, YUM!

SERVING SUGGESTION: I would go for a big green salad-that's really all you need!

Fat Free Recipes - Junior Mint Brownies

Cooking spray

1/4 cup butter or stick margarine
32 (about 3 oz.) creamy, small-size mints in pure chocolate (such as Junior Mints)
1 cup all-purpose flour
1/4 tsp. baking soda
1/8 tsp. salt
2/3 cup sugar
1/3 cup unsweetened cocoa
1 large egg
1 large egg white

Note: Two large (1.5-oz.) mints or 6 miniature chocolate-covered peppermint patties (such as York) may be substituted for 32 Junior Mints.

Preheat oven to 350 degrees F.

Coat bottom of an 8-inch square baking pan with cooking spray.

Combine butter and mints in a 2-cup glass measure; microwave at high 30 seconds or until soft. Stir until smooth, and set aside.

Lightly spoon flour into a dry measuring cup and level with a knife. Combine flour, soda and salt in a bowl. Combine sugar, cocoa, egg and egg white in a large bowl; beat with a mixer at medium speed until well-blended. Add mint mixture; beat well. Add flour mixture; beat at low speed just until blended. Pour batter into prepared pan. Bake at 350 degrees F for 20 minutes, or until a wooden pick inserted in center comes out clean. Cool completely on a wire rack.

Preparation Time:15 minutes
Cooking Time: 20 minutes

Makes 16 brownies (serving size: 1 brownie).

Nutritional values per serving: 121 calories, 19.5g carbohydrate, 14mg cholesterol, 3.9g fat, 81mg sodium, 2.1g protein, 7mg calcium, 0.7mg iron and 0.2g fiber.

Source : Copyright 2003 © Cooking Light magazine

Low Fat Sandwiches - Cajun Catfish Sandwiches

Serve this Cajun-style sandwich with iced tea and a fresh fruit salad for a light summertime meal.

Ingredients :

• White of 1 large egg
• 1 teaspoon water
• 2 tablespoons all-purpose flour
• 2 tablespoons yellow cornmeal
• 2 teaspoons salt-free Cajun or Creole seasoning blend
• 1/2 teaspoon salt
• 4 catfish fillets (about 4 ounces each)
• Vegetable oil spray (olive oil preferred)
• 2 teaspoons vegetable oil
• 2 cups packaged shredded coleslaw mix or 1 1/2 cups shredded cabbage and 1/2 cup shredded carrots
• 1 tablespoons fat-free or light Italian or honey Dijon salad dressing
• 1 tablespoon fat-free or low-fat mayonnaise dressing
• 1/4 teaspoon salt-free Cajun or Creole seasoning blend
• 4 whole-wheat hamburger buns
• 4 thick slices of a large tomato

Directions :

In a shallow bowl, using a fork, beat the egg white and water. On a large plate, combine the flour, cornmeal, 2 teaspoons seasoning blend, and salt. Set the plate next to the bowl, assembly-line fashion.

Rinse the fish and pat dry with paper towels. Dip each fillet in the egg mixture, then in the flour mixture, turning and patting to coat lightly. Shake off any excess flour mixture.

Heat a large nonstick skillet over medium heat. Lightly spray with vegetable oil spray. Pour the oil into the skillet and swirl to coat the bottom. Cook the fish for 3 to 4 minutes on each side, or until it flakes easily when tested with a fork.

Meanwhile, in a medium bowl, stir together the coleslaw mix, salad dressing, mayonnaise, and 1/4 teaspoon seasoning blend. Split and toast the hamburger buns. To assemble, put each fillet on the bottom half of a bun. Spoon the coleslaw mixture over the fish. Add the tomato. Top with the remaining buns.

Cook's Tip on Cajun or Creole Seasoning Blend: Salt-free versions of the zesty seasoning blend may be hard to find. If so, you can easily make your own. In a small bowl, combine 1 tablespoon each chili powder, ground cumin, garlic powder, onion powder, and paprika. You can store the seasoning tightly covered at room temperature for about 6 months.

Serves 4: 1 sandwich per serving

Per serving: 301 calories, 8.0g fat, 5g fiber, 66mg chol, 655mg sodium, 33g carbs, 5g sugar, 25g protein

WW Pts: 6

Diet Recipes - Diabetic Navy Bean Soup with Ham

Yield: 6 servings (about 1-1/4 cups each)

Note: A quick-soak method is used for the beans. If you prefer soaking the beans overnight, omit Step 1 and proceed with Step 2 in the recipe.

INGREDIENTS :

8 ounces dried navy, or Great Northern, beans, washed and sorted
1-1/2 cups cubed lean smoked ham (8 ounces), fat trimmed
2/3 cup chopped onion
2/3 cup chopped carrot
1 rib celery, thinly sliced
2 cloves garlic, minced
1 tablespoon vegetable oil
1 tablespoon flour
4 cups reduced-sodium chicken broth
1 cup water
1/4 teaspoon dried thyme leaves
1 bay leaf
Salt and pepper, to taste

DIRECTIONS :

Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour; drain.

Saute ham, onion, carrot, celery, and garlic in oil in large saucepan until vegetables are tender, 5 to 8 minutes. Stir in flour; cook over medium heat 1 minute. Add beans, broth, water, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until beans are tender, 1-1/4 to 1-1/2 hours. Discard bay leaf; season to taste with salt and pepper.

Nutritional Information Per Serving (about 1-1/4 cups):
Calories: 223, Fat: 4 g, Cholesterol: 21.6 mg, Sodium: 639 mg, Protein: 20.1 g, Carbohydrate: 29.5 g Diabetic Exchanges: 2 Bread/Starch, 2 Meat

Source: "1,001 Delicious Recipes for People with Diabetes" Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat Diet Recipes - Cheese Topped Grilles Tomatoes

Ingredients :

4 plum or small vine-ripe tomatoes cut in half lengthwise
1/4 c. Light Italian Dressing
1/2 c. part-skim Mozzarella cheese
2 Tbsp grated parmesan cheese
1 Tbsp fresh chopped herbs (basil, chives, parsley)

Preheat grill to med/high heat. Place tomatoes, cut sides up, in a greased 8-inch square foil pan. Drizzle with dressing, sprinkle evenly with cheeses, place pan on grate of grill and close the lid. Grill 10-12 minutes or until cheeses are melted and bottoms of tomatoes are browned. Sprinkle with herbs just before serving.

Makes 4 servings, 2 tomatoe halves each.

80 Calories, Fat 4.5g, Sat. fat 2.5g, Chol. 10mg, Sodium 410mg, Carbs 4g, Fiber <1g, Sugars 3g, Protein 6g

Source : From Kraft Food & Family Magazine

Low Fat Vegetarian Recipes - Jeweled Spaghetti Squash

Ingredients :

1 3- to 3-1/2-lb. spaghetti squash
1/2 cup water
1/2 cup orange juice
3/4 cup dried tart cherries
2 Tbsp. butter
1/4 cup chopped walnuts
1/4 cup snipped fresh Italian (flat-leaf) parsley
1/2 tsp. salt
1/8 tsp. ground black pepper

Directions :

1. Halve squash lengthwise; discard seeds. Place one squash half, cut side down, in microwave-safe baking dish with ?1/4 cup water. Cover with plastic wrap, turning back a corner of wrap to allow steam to escape. Micro-cook, covered, on high (100 percent power) for 20 to 22 minutes or until tender, turning once. Keep warm. Replace water; repeat with remaining squash.
2. Using a fork, scrape stringy squash pulp from shells into a serving bowl.
3. In saucepan bring orange juice to boiling. Remove from heat. Add cherries; let stand 10 minutes. In skillet cook nuts in hot butter over medium heat 2 to 3 minutes or until toasted, stirring occasionally.
4. Add cherries and juice, toasted walnuts, parsley, salt, and pepper to squash pulp. Toss to coat. Serve warm.
   
   Makes 8 (about 2/3-cup) servings
   
   Make-Ahead Tip:
   
   Two hours ahead, micro-cook spaghetti squash; scrape cooked spaghetti squash into a large bowl. Cover and refrigerate squash. Thirty minutes ahead, warm cooked squash in microwave, covered and vented, 3 to 4 minutes, gently stirring twice. Finish recipe as directed in Step 3.
   
   * Note:
   
   To bake squash in oven, preheat oven to 350 degree F. Omit water. Place squash halves, cut sides down, in a shallow baking pan. Bake for 75 to 80 minutes or until tender. Continue as directed in Step 2.
   
   Test Kitchen Tip:
   
   Use a fork to remove the shredded pulp of cooked squash. The cooked squash can be cooled first; otherwise protect your hands with oven mitts.
   
   Nutrition facts per serving:
   
   
   Calories 135 Total Fat (g) 6 Saturated Fat (g)2 Monounsaturated Fat (g)
   1 polyunsaturated Fat (g) 2 Cholesterol (mg) 8 Sodium (mg) 190 Carbohydrate (g)
   20 Total Sugar (g) 8 Fiber (g)1 Protein (g) 2 3 WW Points
   
   Source : Kraft

Low Fat Recipe - AICR Strawberry-Kiwi Slaw with Poppy Seed Dressing - 2 pts

Dressing:

2 Tbsp. raspberry vinegar
2 Tbsp. olive oil
1 Tbsp. honey
Pinch ground mace
1/4 tsp. poppy seeds
1 Tbsp. plain fat-free yogurt

Salad:

1 cup ripe strawberries, washed, stems removed and chopped
1 ripe kiwi, peeled and sliced into thin strips
2 cups very finely shredded cabbage
1/2 cup fresh cilantro or fresh mint, washed and chopped (optional)
Parsley, for garnish


In a food processor or blender, purée all the dressing ingredients until smooth and creamy. Spoon the dressing into a small bowl. Chill for at least 1 hour before serving. In a large salad bowl, combine the salad ingredients. Pour on the dressing and toss the salad. Garnish
with parsley and serve. This dish, fully prepared, can be made 1 day in advance.

Makes 2 cups.

Per 1/2 cup serving: 113 calories, 7 g. fat (<1 g. saturated fat), 13 g. carbohydrate, 1 g. protein, 2 g. fiber, 9 mg. sodium.

Recipe By : American Institute Cancer Research,
Formatted by Chupa Babi in MC: 05.14.07

Weight Loss Nutritional Diet - Sugar Free Fruitcake

• 1 cup chopped golden raisins
• 1/2 teaspoon salt
• 1 - 1/2 cups chopped walnuts
• 1 cup chopped cranberries
• 1 cup crushed pineapple
• 1/4 cup grated lemon peel
• 1 cup flaked coconut
• 1/3 cup orange juice
• 8 grams packets sugar substitute
• 1 teaspoon ground mace
• 1 teaspoon ground allspice
• 1 teaspoon baking soda
• 1 - 1/2 cups all-purpose flour

Mix sugar substitute with orange juice. Pour over choppedcranberries. Soak 1 hour, mixing often. Mix raisins, nuts,coconut, lemon rind in flour until well coated. Add cranberriesand orange juice mixture. Sprinkle baking soda over mixture,and mix. Mix in spices. Fold in crushed pineapple. Pour batterinto a greased and floured 9 inch loaf pan. Bake at 325degrees F. (165 degrees C) for 40 minutes. Cool.

Recipe By : Jenn B aka Mom2Sam and Tiny

Weight Loss Salad Recipe - Brown Rice Salad

Serving Size : 8 Preparation Time :0:00
Categories : Brown Rice Canadian Bacon

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 2/3 Cups brown rice -- uncooked
2 1/2 cups water
1 cup fat-free sour cream
1 tablespoon red wine vinegar
1 tablespoon lime juice
2 teaspoons honey -- (splenda)
1/2 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 teaspoon salt
1/8 teaspoon black pepper
2 slices Canadian bacon
1 cup red bell pepper -- diced
1 cup green onion -- chopped
1/2 cup frozen green peas -- thawed
2 tablespoons cilantro -- chopped

1. Place rice and water in a medium saucepan, and bring to a boil. Reduce heat to low, cover and simmer 45 to 60 minutes.

2. In a medium bowl, mix the sour cream, red wine vinegar, lime juice, splenda, cumin, chili powder, salt and pepper. Refrigerate until ready to use.

3. Place bacon in a skillet. Cook over medium high heat until evenly brown. Drain, chop up and set aside.

4. In a large bowl, mix the rice, dressing mixture, bacon, bell pepper, green onions, peas, and cilantro. Chill at least 1 hour before serving.

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

Per Serving (excluding unknown items): 198 Calories; 2g Fat (7.6% calories from fat); 8g Protein; 39g Carbohydrate; 2g Dietary Fiber; 7mg Cholesterol; 206mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.

NOTES : FLEX POINTS PER SERVING: 4

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

Recipe By : Exported from MasterCook

TOMATO CHEESE MELT

Yield: 2 servings

INGREDIENTS

2 slices whole-wheat bread
2 tablespoons shredded reduced-fat cheddar cheese
1 small tomato, sliced

DIRECTIONS

Sprinkle cheese on bread slices. Top with tomato slices and place in toaster oven or under boiler for 2-3 minutes or until cheese melts. Serve with smoothie.

Nutritional Information Per Serving (1/2 of recipe) :

Calories: 100, Fat: 3 g, Cholesterol: 5 mg, Sodium: 213 mg, Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 5 g Diabetic Exchanges: 1 Starch, 1 Fat


Source: "Mix 'n Match Meals in Minutes" via The Diabetic Gourmet Daily Recipe Mailer
Posted by - Richard Lee Holbert