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