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

Heart Health Recipes - Heart Healthy Chicken Stir Fry

CHICKEN STIR FRY - HEART HEALTHY

2 chicken breasts, cut in bite size pieces
1 c. carrots, cut diagonally
1 c. broccoli flowerettes and stems
1 c. celery, cut diagonally
1 green pepper, diced
1 red pepper, diced (optional)
1 med. sweet onion, sliced in rings
1/2 c. chunk pineapple (save juice)
Sweet and sour sauce
Slivered almonds (garnish)
Rice

Boil chicken in water until almost done. Strain. Save juice. Add pineapple juice to make about 1 1/2 cups. Add 3 tablespoon sweet and sour sauce. Thicken with arrow root (or cornstarch). Cook until slightly thick, cover and keep warm.

Use a wok and saute carrots, push aside, saute broccoli, push aside, saute celery, push aside, saute green and red peppers, push aside, saute onion. Secret is to undercook vegetables so they stay crisp. Add pineapple and cooked chicken. Mix thoroughly. Add hot liquids and mix again. Garnish with slivered almonds. Serve with rice.

NO nutritional analysis available -- suggestion: use calorie-count or fitday dot com to figure out by adding all the ingredients and methods together :)

Healthy Cooking Recipes - Green Pea Salad Recipe

WOW Pea Salad

SALAD

2 cups fresh or frozen Peas, rinsed and drained
1 cup fresh or frozen corn, rinsed and drained
1/2 cup onion finely chopped
1 cup celery finely chopped
1/4 cup green pepper finely chopped
1 jar chopped pimiento

DRESSING

1/2 cup Maple Syrup
1/3 cup applesauce or blended soaked raw cashews
1/4 cup vinegar
salt and pepper to taste

Mix first ingredients together in medium size bowl.
Whisk dressing together in a small bowl.
Add dressing to salad and chill overnight.

Source : From Shayla

Weight Reduction Recipes - Salt Free Spice Seasoning Mix

No Salt Seasoning Mix

1 Tbsp. garlic powder
2 tsp. dried thyme leaves
2 tsp. onion powder
1/2 tsp. garlic powder
2 tsp. paprika
2 tsp. celery seed
1-1/2 tsp. ground white pepper
1 Tbsp. dry mustard powder
2 tsp. dried finely chopped lemon peel
1 tsp. pepper

Mix all the ingredients together in a small mixing bowl, stirring until thoroughly combined. Store in a dark, cool place in a tightly sealed container. Use on meats, poultry and fish, or at the table for a salt-free seasoning.

Source: Linda Larsen, Your Guide to Busy Cooks.

Make your own salt free seasoning mix to add punch to your recipes with no sodium.

Recipes for Diabetic People - Anytime Sweet Bread

Anytime Sweet Bread

Quick Info:
Servings Contains
- Wheat/Gluten
- Vegetarian
- Most Popular
- Diabetes-Friendly

Ingredients :

1/4 cup(s) juice, cherry
2 teaspoon sugar
1 teaspoon cornstarch
1/2 cup(s) fresh fruit
1 slice(s) bread

Preparation :

1. Combine sugar and cornstarch. In a small saucepan, warm juice over medium heat.

2. Add sugar and cornstarch mixture to juice, stirring constantly until slightly thickened. Cool slightly.

3. Place the bread on a small plate and top with fruit. Pour sauce over top and let stand for 1 minute.

Nutritional Info (Per serving):
Calories: 176, Saturated Fat: 0g, Sodium: 140mg, Dietary Fiber: 2g, Total Fat: 1g, Carbs: 40g, Sugars: 24g, Cholesterol: 0mg, Protein: 3g, Exchanges: Starch: 2.5, Carb Choices: 2.5

Heart Health Recipes - Alfredo Sauce

Karen's Heart-Healthy Alfredo Sauce # 1

3 Cups non-fat chicken broth
1 Cup skimmed or nonfat evaporated milk
1 Cup. yogurt cheese
5 Tbsp. cornstarch
1 Cup freshly grated Parmesan cheese
Salt and pepper, to taste


Combine broth and milk in sauce pan and cook over medium heat, stirring frequently. Meanwhile, combine yogurt cheese and cornstarch, mixing into a smooth paste. Add a little skim milk, if necessary, to make mixing easier.

Remove about 1/2 cup of the milk and broth mixture and combine with the yogurt cheese, tempering the yogurt cheese so it does not separate when adding to the hot milk and broth. Add the tempered yogurt cheese to the remainder of the broth and milk in the saucepan and whisk in well. Cook, whisking constantly, just until thick and bubbly. Do not boil, or the sauce will separate.

Stir in the 1 cup of freshly grated Parmesan cheese and stir until melted and smooth. Add salt and pepper to taste.

For a complete main meal dish, add your favorite cooked vegetables, chicken or seafood (or a combination of all three) and serve over linguine or any pasta of your choice.

Note: I always try to use freshly grated Parmesan cheese whenever possible. It melts very well and the taste is far superior to the canned variety. If the canned variety is all you have on hand, go ahead and use it. The sauce will still taste good, but it will not be as smooth and creamy.

Source: Karen Danielson, RN, "WQED Cooks"
Formatted by : Chupa Babi in MC

Fat Free Diet Recipes - 50-Calorie Decadent Iced Coffee

50-Calorie Decadent Iced Coffee

Fat: 1.0 g
Carbohydrates: 4.8g
Calories: 47.6
Protein: 2.1g

Beverage :

Ice
1/5 cup nonfat milk
1 cup coffee
1 packet Splenda
1 tbsp fat free whipped topping
Handful of chocolate chips

Direction :

- Fill cup halfway with ice.
- Add Splenda packet.
- Add 1/5 cup skim milk.
- Fill with coffee, stir until cold.
- Top with whipped topping.
- Sprinkle 5-6 chocolate chips.


Number of Servings: 1

Healthy Cooking Recipes - Frosty Pumpkin Pie

Frosty Pumpkin Pie

Ingredients:

2 cups frozen reduced-fat vanilla yogurt, softened
1 reduced-fat graham cracker crust (9 inches)
1 cup cooked or canned pumpkin
1/2 cup sugar
1 teaspoon pumpkin pie spice
1/2 teaspoon salt
1/2 teaspoon ground ginger
1 carton (8 ounces) frozen reduced-fat whipping topping, thawed


Servings : 8
Category : Lower Fat
Method : Freezer
Prep : 15 min.
Total : 15 min.


Directions :

Spread yogurt into crust. Freeze for 30 minutes. Meanwhile, in a bowl, combine the pumpkin, sugar, pumpkin pie spice, salt and ginger; mix well. Fold in the whipped topping. Spoon over frozen yogurt. Freeze for 6 hours or overnight. Remove from the freezer 20 minutes before cutting.

Yield: 8 servings.

NUTRITIONAL INFO :

Nutritional Analysis: One piece equals 282 calories, 7 g fat (5 g saturated fat), 3 mg cholesterol, 273 mg sodium, 47 g carbohydrate, 1 g fiber, 4 g protein. Diabetic Exchanges: 2 starch, 1 fruit, 1 fat.

Source : From Light & Tasty

Healthy Cake Recipes - Raspberry Chip Muffins

1 ½ cups all-purpose flour
2/3 cup sugar
3/4 teaspoon baking soda
3/4 teaspoon baking powder
1/4 teaspoon salt
1/4 cup Egg Beaters® 99% egg substitute
1 cup fat-free sour cream
2 ½ tablespoons margarine
1 teaspoon vanilla
1/2 cup raspberry chips

In a bowl, combine the first 5 ingredients. In another bowl, combine the egg sour cream, butter and vanilla. Stir into dry ingredients just until moistened. Fold in chocolate chips. Fill greased or paper-lined mini-muffin cups three-fourths full. Bake at 350F for 12-14 minutes or until muffins test done. Cool for 10 minutes; remove from pan to a wire rack to cool completely.

1 Point per Serving.
Makes 36 mini-muffins.

Low Fat Breakfast Recipes - Pasta with Tahini Sauce

Ingredients (use vegan versions):

1/2 cup tahini
1/3 cup or more hot water
1 tablespoon or more tamari or soy sauce
1 tablespoon or more FRESH lemon juice
1 clove chopped garlic
1 tablespoon nutritional yeast
pinch of cayenne pepper (a MUST)
olive oil (optional)
cooked pasta (spirals work best, but any will do)


Whip the tahini and hot water with a fork until all the lumps disappear. You can microwave for about 10 seconds until a creamy consistency is achieved (like afredo sauce). Add tamari, lemon juice, and garlic and blend well with fork...... and taste. It's a bit subjective here. I don't like mine too lemony or too garlicky. If it's too bland, add more tamari. If it's too thin/thick, add more tahini/water/olive oil. When you have the desired flavor, add a very small pinch of cayenne pepper. I think this ingredient is a MUST!! Then add a tablespoon of nutritional yeast and blend well again. Heat again in microwave until hot but not simmering and pour over HOT pasta and toss.

Source: Free Veg Recipes frm the Low Fat Vegetarian Archive
Formatted by : Chupa Babi in MC

ChupaNote: Use broth instead of water to thin tahini.

For a mideatern flavor: leave out the tamari and add more fresh lemon juice to taste, add 1 t. cumin, 1 t. coriander, at LEAST 2 T. roasted minced garlic (prepared is fine, add 1 t. red pepper flakes (Urfa or Aleppo) to the cayenne pepper. Extra virgin olive oil is not optional; its healthy (so use a tablespoon or two or so). Put a couple of cups of baby spinach in the colander when you strain the pasta (whole wheat). It will steam nicely. Toss with a cup of minced mixed bell pepper (red, yellow, orange, a large minced Vidalia onion, Kalamata olives, capers, and feta cheese to taste. Soooo good!

Low Fat Protein Recipes - CL Mushroom Sauce

CL Mushroom Sauce - 6 pts

1 1/2 cups dried porcini mushrooms (about 1 1/2 ounces)
2 teaspoons olive oil
1/2 cup finely chopped prosciutto (about 2 ounces)
1/2 cup finely chopped onion
4 cups sliced cremini or button mushrooms (about 8 ounces)
1/2 teaspoon grated lemon rind
1/2 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
1 cup fat-free, less-sodium chicken broth
3/4 cup dry red wine
1 tablespoon cornstarch
1 tablespoon water
4 cups hot cooked cavatappi (about 2 cups uncooked pasta)


Combine boiling water and porcini mushrooms in a bowl; cover and let stand for 30 minutes. Drain. Rinse and coarsely chop porcini mushrooms. Heat oil in a medium skillet over medium-high heat. Add prosciutto, and sauté 1 minute. Add onion; sauté for 3 minutes or until tender. Stir in the porcini mushrooms, cremini mushrooms, and next 4 ingredients (cremini mushrooms through garlic); cook 4 minutes or until browned, stirring frequently. Stir in broth and wine, scraping the pan to loosen browned bits.

Bring to a boil; cook for 3 minutes. Combine the cornstarch and 1 tablespoon water in a small bowl. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute, stirring constantly. Add pasta, tossing to coat.

Yield
4 servings (serving size: about 1 1/2 cups pasta)

Nutritional Information :
CALORIES 304(15% from fat); FAT 5.1g (sat 1g,mono 2.6g,poly 1g); PROTEIN 15.4g; CHOLESTEROL 8mg; CALCIUM 24mg; SODIUM 627mg; FIBER 4.6g; IRON 4.9mg; CARBOHYDRATE 48.9g

Source: Cooking Light, OCTOBER 2001
Formatted by : Chupa Babi in MC: 10.14.02

Low Fat Vegetarian Recipes - Veggie Soft Taco

Makes 1 taco

Fast food that you make yourself is so much fresher and tastier. This appetizing taco is packed with fiber and flavor, not laden with fat and sodium. Plus, it provides 4 veggie servings!

Ingredients:

1/2 cup canned pinto beans, drained and rinsed
1/2 cup shredded green leaf lettuce
1/2 cup chopped green or red bell pepper
1/2 cup chopped broccoli
1/2 small tomato, chopped
2 tablespoons shredded part-skim mozzarella cheese
2 tablespoons salsa
5 pitted ripe olives, chopped
1 corn tortilla (6" diameter)

To Make:
In a medium bowl, mix the beans, lettuce, bell pepper, broccoli, tomato, cheese, salsa, and olives. Warm the tortilla in a microwave oven according to the package directions. Transfer it to a plate and spoon the bean and vegetable mixture onto one half. Fold the other half over and serve.

Per taco: 273 calories, 41 g carbohydrates, 12 g protein, 8 g total fat, 8 mg cholesterol, 11 g dietary fiber, 809 mg sodium

Fat Free Celebration Cake

Ingredients :

1 box supermoist cake mix
1 can of mandarin oranges with juice
1/3 cup of apple sauce
1/2 cup of eggbeaters or 2 eggs

Mix together
Bake 30 minutes at 350 degrees

Topping :

8oz container of cool whip
8oz can of crushed pineapple add juice
1 box of sugar free fat free instant pudding
Mix together frost cake
Let sit overnight

Only 2 points per serving size on your box of cake mix
Source : From a Weight Watchers Meeting.

Low Fat Good Cooking Recipes – Tex-Mex Casserole

Serves 6

• 1 tablespoon vegetable oil
• 6 boneless skinless chicken breast halves, cooked and diced (I use leftover grilled chicken)
• 2 medium onions, chopped
• 2 cloves garlic, pressed
• 2 teaspoons cumin
• 12 corn tortillas
• 2 cans tomatillos *about 30 ounces total, or use green enchilada sauce if you can't find canned tomatillos
• 12 ounces jack cheese, grated

In a skillet, saute 1/2 the onion in about a tablespoon of oil. Cook for 2 minutes and add garlic. Cook another 2 minutes and add chicken and cumin. Mix well, set aside.

In a blender, add the rest of the onion and the two cans of tomatillos, juice and all. Blend like mad.

Preheat your oven to 375 and get out a 9 x 13 casserole dish. Pour about a 1/2 cup of sauce on the bottom of the pan and begin building your casserole. Start with sauce (already said that) tortillas, chicken mixture, little cheese and repeat this pattern till finished. If you're obsessive/compulsive and don't end up just right at the end, don't come crying to me about it. Pour the rest of the sauce evenly over the top and sprinkle remaining cheese over that and bake for approximately 20 minutes or when done. Don't overbake, though. You want it hot and melty. Not hard and browned.

Per serving: 308 Calories; 6g Total Fat; (17% calories from fat); 42g Protein; 21g Carbohydrate; 108mg Cholesterol; 156mg Sodium

SERVING SUGGESTIONS: a big old green salad!

Fat-Free Vegetarian Recipes - Fat Free Alfredo Sauce

Famous "Strings Pasta Restaurant" fat-free Alfredo Sauce

1 quart Non-fat Milk
1 tbsp Garlic Salt
2 tbsp Molly McButter
1/4 cup Arrowroot Starch
1/4 cup Water
1 cup Shredded Non-fat Mozzarella Cheese
to taste Salt
to taste White Pepper

Combine all ingredients except for the starch, cheese and water and put into a sauce pan and bring to a boil. Blend together the arrowroot and cold water then add slowly to the sauce, stirring constantly. Let sauce simmer for 2 minutes. Remove from heat. Slowly add and blend in the cheese.

Makes 4-6 servings.
kwlacto lacto

Source: Doug Robinson for FatFree Vegetarian
Formatted by : Chupa Babi in MC: 10.14.02

Chupa Note: for more flavor, use broth instead of water and 1 t. red pepper flakes.

Low Fat Salad Recipes - Carrot and Pea Salad with Pears

Carrot and Pea Salad with Pears - 2 pts.

Serving Size : 4
Preparation Time :0:08

Ingredients :

pinch salt
2 cups frozen peas
1 1/2 cups carrots -- julienned
1/3 cup reduced-fat sour cream
1/4 cup sliced green onions
1 teaspoon cider vinegar
1/4 teaspoon dried dill weed
1/8 teaspoon coarsely ground pepper
1 medium pear -- ripe, coarsely chopped
2 ablespoons golden raisins

Bring 1/2 inch water to boil in a medium saucepan. Add the salt and the peas and carrots. Cook, stirring often, for 2 to 3 minutes, or until the peas are heated and the carrots tender. Drain and rinse briefly under cold running water. Drain again.

In a salad bowl, mix the Sour Cream, Green Onions, Vinegar, Dillweed, Pepper, and 1/4 teaspoon Salt. Add the Pear, Raisins, and the Peas and Carrots. Stir to mix well.

Makes 4 cups.

Per cup: 150 calories; 3 g total fat; 6 g dietary fiber; 27 g carbohydrates; 5 g protein; 10 mg cholesterol; 125 mg sodium.

Description: "2 pts"
Yield: "4 cups"
T(Cooking Time): "0:10"
- - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items):
143 Calories; 1g Fat (9.0% calories from fat); 6g Protein; 28g Carbohydrate; 6g Dietary Fiber; 4mg Cholesterol; 122mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.

NOTES : This salad is best served freshly made - otherwise the pear may discolor. To make the salad ahead, prepare it without the pear; gently toss in the pear just prior to serving. To save prep time, buy the carrots already julienned.

Nutr. Assoc. : 0 0 0 20123 0 0 0 0 0 0

Source : Exported from MasterCook
Recipe By : Eat Carbs Lose Weight by Denise Austin S(Fromatted by Chupa Babi in MC)

Gourmet Diabetic Cooking - Curried Potato Chowder

Gourmet Diabetic Cooking Recipe - Curried Potato Chowder.

• Curried Potato Chowder - 30 g carbs
• Olive oil cooking spray
• 2 large onions, about 1 pound thinly sliced
• 1/4 cup dry white wine
• 1 tb dry English mustard
• 1 clove garlic, minced
• 1 cup plain nonfat yogart
• 1/8 tsp sugar
• Grated lemon zest of garnish
• 3 cups stock (veggie or beef if you're a meat eater)
• Thin cucumber slices for garnish
• 2 large russet potatoes

In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.

Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown. Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions. Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.

Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard. Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil. Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.

Servings: 8

Calories: 137
Protein: 4 g
Sodium: 45 mg
Cholesterol: 41 mg
Fat: 1 g
Carbohydrates: 30 g
Exchanges: 2 bread/starch

Source: Joslin Diabetes Gourmet Cookbook

Low Fat Cooking Recipes - Oven Barbecued Salmon

Serves 6

6 salmon fillets (or use whatever firm fleshed fish that is on sale)
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder
1 lemon, sliced
1 medium onion, sliced
1 slice turkey bacon, cooked and crumbled
1/2 cup honey
1 cup ketchup


Preheat oven to 400 degrees.

Place fillets, skin side down, on a large sheet of aluminum foil wrap in a baking pan. Add salt and pepper and garlic powder layer with lemon, onion, and bacon.

Combine honey and ketchup and pour this mixture over the fillets. Seal the foil wrap and bake for 30 to 40 minutes. Fish will flake easily with a fork in the thickest part when it is done. Do not over bake! Serve hot.

Per Serving: 341 Calories; 7g Fat; 35g Protein; 37g Carbohydrate; 1g Dietary Fiber; 91 mg Cholesterol; 799mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 2 1/2 Other Carbohydrates.

Points: 7

Serving Suggestions: Serve with baked potatoes, steamed broccoli and wedge of lemon.