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