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