Vegetarian Miso Soup - Japanese

Serves : 4
Prep Time : 5 mins
Cook Time : 12 mins
Total Time : 17 mins

Ingredients :

2 tbsp dried wakame
3 C water
1 packet vegetarian dashi stock base, 0.75 oz.
2 tbsp white miso
12 oz package silken-firm tofu, drained and cut into cubes
1 C (thinly sliced shiitake mushroom caps, (about 3 oz)
1/4 C thinly sliced scallions
1/2 tbsp low-sodium soy sauce

Method :

1. Soak wakame in warm water for 15 minutes or until fully rehydrated; drain.
2. In a large pot, bring water to a boil. Add dashi packet; reduce heat and simmer, covered, for 10 minutes. Remove packet.
3. Ladle a half cup of dashi into a small bowl; whisk in miso and set aside.
4. Stir tofu and mushrooms into pot; simmer for 2 minutes. Stir in miso mixture, top with scallions and soy sauce, and serve immediately.


Nutritional Facts per serving :

CALORIES 116.1
CAL; FAT 1.4 G (SATURATED FAT 0.3 G);
CARBOHYDRATES 20.1 G (TOTAL SUGARS 1.5 G);
DIETARY FIBER 3.3 G:
CHOLESTEROL 0 MG ;
SODIUM 509.7 MG ;
PROTEIN 8.7 G .

This classic is what's for breakfast in Japan. Served with most meals, miso is often made with rice--a crop so integral to the culture, there are 32 words for it--so it has always been cheap and widely available. Our version of the savory soup includes shiitake mushrooms, which help improve immune function and lower blood cholesterol levels.

Recipe Notes : Wakame
A seaweed packed with the antioxidant compound fucoxanthin. It can be tough, so use kitchen shears to cut it into smaller pieces.

ChupaNote : most dashi mixes include bonito (dried fish flakes).

Source : Prevention Women's Health
Formatted by : Chupa Babi

Apple Sauce - Cinnamon Ornaments

Ingredients :

2 lbs. Cinnamon
70 oz. Jar Apple Sauce
4 oz. Elmer's Glue

Directions :

1. Place cinnamon in large bowl.
2. Add glue and gradually add enough applesauce to get a slightly firm dough.
3. Roll out to 3/8" to 1/2". Cut out with cookie cutters.
4. Use a straw to make a hole in top of ornament for ribbon.
5. Let dry at room temperature or bake at 200 degrees for 1 hour and then let dry
completely.

Source : Low Fat Good Cooking

Low Fat Spanish Black Bean Soup

6 servings

Ingredients :

2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch;or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste

Method :

1. In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil.

2. Add the garlic and onions and sauté for 3 mins.

3. Add the oregano, cumin, and chili powder and stir for another min.

4. Add the red pepper and carrot and sauté for 2 mins.

5. Puree 1-1/2 cups of the black beans in a blender or food processor.

6. Add the pureed beans to the pot.

7. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine.

8. Simmer and let cook for 1 hr.Season with salt and pepper.

Nutritional Info Per Serving (1 cup):

Cals: 149,
Fat: 1g,
Chol: 0 mg,
Sod: 134 mg,
Carb: 26 g,
Dietary Fiber: 9 g,
Sugars: 5 g,
Protein: 9g

Diabetic Exchanges :

1-1/2 Starch,
1 Very Lean Meat

Source : Low Fat Good Cooking

Diabetic Cinnamon Ginger Cookies

Makes: 30 Cookies

Ingredients :

1/4 cup brown sugar
3 tablespoon margarine, melted
2 tablespoon molasses
2 tablespoon 2% yogurt
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon ginger
1/2 teaspoon cinnamon
Pinch nutmeg
1-1/2 teaspoon brown sugar

Directions :

1. Preheat the oven to 350 degrees F.
2. Spray a baking sheet with nonstick vegetable spray.
3. In bowl, combine 1/4 cup brown sugar, margarine, molasses, yogurt and vanilla until well mixed.
4. Combine flour, baking soda, ginger, cinnamon and nutmeg;stir into bowl just until combined.
5. Using teaspoon, form dough into small balls and baking on baking sheet.
6. Press flat with fork; sprinkle with 1-1/2 teaspoon brown sugar.
7. Bake for 10 to 12 minutes.

Nutritional Information Per Serving (2 Cookies):

Calories: 76,
Carbohydrate: 12 g,
Fiber: 0 g,
Protein: 1 g,
Fat: 2 g,
Sodium: 68 mg,
Cholesterol: 0 mg

Diabetic Exchanges :

1/2 Starch,
1/3 Other Carbohydrate,
1/2 Fat

2 WW Points

Source : "The Best Diabetes Cookbook" Via The Diabetic Gourmet Daily Recipe Mailer

Fried Apples

Ingredients :

2 tablespoons butter
2 sliced Granny Smith apples
2 tablespoons brown sugar
1 tablespoon cinnamon
1 pinch salt

Directions :

1. Heat skillet, place butter in pan. Once melted mix in apples, sugar, cinnamon, salt, coating apples well.

2. Saute in skillet for 10 minutes on medium heat.

Source : Low Fat Good Cooking

Low Fat Cinnamon Apple Cake

Ingredients :

1 3/4 cups sugar, divided
3/4 cup (6 ounces) block-style fat-free cream cheese, softened
1/2 cup butter or stick margarine, softened
1 teaspoon vanilla extract
2 large eggs
1 1/2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/4 teaspoon salt
2 teaspoons ground cinnamon
3 cups chopped peeled Rome apple (about 2 large)
Cooking spray

Method :

1. Preheat oven to 350°.

2. Beat 1 1/2 cups sugar, cream cheese, butter, and vanilla at medium speed of a mixer until well-blended (about 4 minutes).

3. Add eggs, 1 at a time, beating well after each addition; set aside.

4. Lightly spoon flour into dry measuring cups; level with a knife. Combine the flour, baking powder, and salt.

5. Add flour mixture to creamed mixture, and beat at low speed until blended. Combine 1/4 cup sugar and cinnamon.

6. Combine 2 tablespoons of the cinnamon mixture and apple in a bowl; stir apple mixture into batter. Pour batter into an 8-inch springform
pan coated with cooking spray, and sprinkle with remaining cinnamon mixture.

7. Bake at 350° for 1 hour and 15 minutes or until cake pulls away from the sides of pan.

8. Cool cake completely on a wire rack, and cut using a serrated knife.

Yield: 12 servings.

Nutrition information :

CALORIES 281 (28% from fat);
FAT 8.7g (sat 1.8g, mono 3.7g, poly 2.6g);
PROTEIN 4.8g;
CARB 46.3g;
FIBER 1.2g;
CHOL 39mg;
IRON 1.1mg;
SODIUM 234mg;
CALC 89mg

Note: You can also make this cake in a 9-inch square cake pan or a 9-inch springform pan; just reduce the baking time by 5 minutes.

Source : Low Fat Good Cooking

Slow Cooker Roasted Fresh Corn on the Cob - 17g Carbohydrate; 2g Dietary Fiber

Ingredients :

6 ears fresh corn -- yellow or white, in the husks ( 4 to 8 ears depending on the size of the cooker)
1/2 cup water -- (1/2 to 3/4 c water)
butter -- for serving

Preparation Method :

1. Carefully pull back the husk from each ear, but leave it attached at the stem end. Remove the silk from each ear and rinse under cold running water. If the ear is too long to fit upright in your slow cooker, trim off the top. Fold the outer husk back up around the corn and tie the top with a bit of kitchen twine or a strip of husk leaf. Trim the stems flat so that the ears can stand upright in the slow cooker (do not stack them horizontally).

2. Arrange the ears with the stem ends down and packed together, standing up in the cooker; add the water (1/2 cup for the medium size cooker, 3/4 cup for the large cooker). Cover and cook on HIGH until the corn is very tender (pull back the husk and pierce with the tip of a knife to check), 1 to 2 hours, depending on the age of the corn.

3. Remove the corn from the cooker with tongs, remove the husks, and slather with butter. Eat immediately.

Serves 4 to 8

Setting and Cook Time: HIGH for 1 to 2 hours

"...After cooking, you can leave the corn in the crock on KEEP WARM until serving time. For this recipe, be sure to get corn still in its fresh green husk."

Per Serving (excluding unknown items):

77 Calories;
1g Fat (10.7% calories from fat);
3g Protein;
17g Carbohydrate;
2g Dietary Fiber;
0mg Cholesterol;
14mg Sodium.

Exchanges:

1 Grain(Starch).

Nutr. Assoc. : 0 0 0

Recipe By : Not Your Mother's Slow Cooker Recipes for Entertaining by Beth Hensperger and Julie Kaufmann
Formatted by : Chupa Babi
Exported from MasterCook *

Ginger Orange Dressing - 1 pt, 7g Carbohydrate; trace Dietary Fiber

Ingredients :

1 cup plain nonfat yogurt -- or low fat
1/4 cup fresh orange juice
1 tablespoon grated ginger root -- (fresh is better than prepared)
1/3 cup chopped scallions -- or green onions

Preparation Method :

1. Whisk all ingredients together.

Serves 4 (3 tablespoons each)
Yields 3/4 cup


Per Serving (excluding unknown items):

42 Calories;
trace Fat (3.2% calories from fat);
4g Protein;
7g Carbohydrate;
trace Dietary Fiber;
1mg Cholesterol;
45mg Sodium.

Exchanges:

0 Vegetable;
0 Fruit;
1/2 Non-Fat Milk.


Nutr. Assoc. : 0 0 0 0

ChupaNote: try freshly squeezed lemon juice, lime juice, pomegranate juice, or tomato juice for a different flavor. Add 1/4 t. red pepper for
some zing. Makes a good marinade, dressing, or dip.


Recipe By : The SuperFoodsRx Diet by Bazilian, Pratt and Matthews
Formatted by : Chupa Babi
* Exported from MasterCook *

Low Fat White Bean Moussaka

Ingredients :

Cooking spray
1 large eggplant
1 medium onion(s)
2 clove(s) garlic
2 can(s) beans, white kidney
1 can(s) tomatoes, diced
2 tablespoon tomato paste
1/2 teaspoon cinnamon, ground
1/8 teaspoon pepper, black
1 tablespoon butter
2 tablespoon flour, all-purpose
1/4 teaspoon salt
1 1/2 cup(s) milk, fat-free
1/8 teaspoon nutmeg, ground
2 1/4 cup(s) bread crumbs, soft
2 tablespoon oil, olive

Preparation :

1. Coat each eggplant slice on both sides with nonstick cooking spray. Arrange eggplant slices in a single layer on an extra-large baking sheet. Broil eggplant slices 4 to 5 inches from the heat for 4 to 6 minutes or just until tender, turning once. Set aside.

2. For bean mixture, coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add onion and garlic to skillet. Cook for 4 to 5 minutes or just until tender, stirring frequently. Add white kidney beans, undrained tomatoes, tomato paste, cinnamon, and pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 to 15 minutes or until slightly thickened, stirring occasionally.

3. For white sauce, in a medium saucepan melt butter over medium heat. Stir in flour and salt. Stir in milk all at once. Cook and stir over medium heat until thickened and bubbly. Remove from heat; stir in nutmeg.

4. Coat a 3-quart rectangular baking dish with nonstick cooking spray. Arrange half of the eggplant slices in the prepared dish. Spread bean mixture over the eggplant; top with remaining eggplant slices. Carefully pour white sauce on top, spreading evenly to cover.

5. In a medium bowl combine bread crumbs and oil. Sprinkle over white sauce mixture.

6. Bake in a 350° oven for 30 to 35 minutes or until heated through and bread crumbs are golden brown.


Nutritional Info (Per serving):

Calories: 245,
Saturated Fat: 1g,
Sodium: 559mg,
Dietary Fiber: 9g,
Total Fat: 6g,
Carbs: 38g,
Cholesterol: 5mg,
Protein: 9g

Exchanges :

Vegetable: 1,
Starch: 2,
Fat: 1
Carb Choices: 2

Recipe Source : Better Homes and Gardens via Everyday Health

Diabetic Mexican Red Rice

Makes: 6 Servings (about 2/3 cup each)

Ingredients :

Vegetable cooking spray
1 large tomato, chopped
1/2 cup chopped onion
1 clove garlic, minced
1/2 teaspoon dried oregano leaves
1/4 teaspoon ground cumin
1 cup converted rice *
1 can (14-1/2 ounces) reduced-sodium fat-free chicken broth
1/3 cup water
1 carrot, cooked, diced
1/2 cup frozen, thawed peas
Salt and pepper, to taste

Directions :

1. Spray large saucepan with cooking spray; heat over medium heat until hot.

2. Saute tomato, onion, garlic, and herbs until onion is tender, 3 to 5 minutes.

3. Add rice; cook over medium heat until rice is lightly browned, 2 to 3 minutes, stirring frequently.

4. Add broth and water to saucepan; heat to boiling.

5. Reduce heat and simmer, covered, until rice is tender, about 25 minutes, adding carrot and peas during last 5 minutes. Season to taste
with salt and pepper.

Nutritional Information Per Serving: (2/3 cup)

Calories: 146,
Fat: 0.4 g,
Cholesterol: 0 mg,
Sodium: 41 mg,
Protein: 4.7 g,
Carbohydrate: 30.7 g

Diabetic Exchanges :

2 Bread/Starch

Source : "The Best Diabetes Cookbook" Via The Diabetic Gourmet Daily Recipe Mailer

Sushi-Rice Salad

Rice:

2 cups uncooked sushi rice
2 cups water
1 teaspoon kosher salt

Dressing:

1/2 cup rice vinegar
1 tablespoon vegetable oil
1 tablespoon dark sesame oil
1 tablespoon low-sodium soy sauce
1 teaspoon fresh ginger, grated and peeled
1 garlic clove, minced
1/4 teaspoon prepared wasabi, to 3/4 t. to taste (Japanese horseradish; optional)

Remaining ingredients:

1 cup English cucumber, (2-inch) julienne-cut and peeled
1/4 cup minced red onion
1 tablespoon sesame seeds, toasted
1 sheet nori seaweed, cut into 2-inch julienne strips


Preparation Method :

1. To prepare rice, rinse rice thoroughly in a sieve. Drain well. Bring 2 cups water to a boil in a medium saucepan; add rice and salt. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; uncover and cool to room temperature.

2. To prepare dressing, combine vinegar and next 5 ingredients (vinegar through garlic) in a small bowl. Add wasabi, if desired. Combine cooled rice, dressing, cucumber, onion, and sesame seeds in a large bowl. Sprinkle evenly with nori.

Yield: 7 servings (serving size: 1 cup)

CALORIES 256 (15% from fat);
FAT 4.3g (sat 0.5g,mono 2g,poly 1.5g);
IRON 4.4mg;
CHOLESTEROL 0.0mg;
CALCIUM 9mg;
CARBOHYDRATE 46.7g;
SODIUM 346mg;
PROTEIN 4.2g;
FIBER 2g

This refreshing side salad, which pairs well with seared [favorites], has all the flavors of a cucumber roll.

Source : Cooking Light, March 2002
Formatted by : Chupa Babi

Chickpea Cassoulet with Tomatoes and Chard

Ingredients :

1 onion diced
3 cloves garlic, minced
2 pinches red pepper
2 tsp. chopped fresh thyme(1/2 tsp dried)
1/2 tsp paprika
pinch saffron threads (optional)
15-oz can chickpeas
2 cups chopped tomatoes
freshly ground pepper
1 bunch chard, leaves only
12 oz spaghetti
1/2 cup grated soy cheese

Method :

1. Preheat oven to 350 F. Cook pasta al dente, drain.

2. Saute onion garlic, crushed red pepper, herbs, paprika, and saffron (if desired).

3. Cook over medium high heat, stirring frequently until onions are soft about 8 min.

4. Add chickpeas, 1/2 cup of their liquid and tomatoes. Season with pepper. Lower heat and simmer 15 min.

5. If pan becomes dry, add a little water to keep it moist. Steam chard until bright green and tender.

6. Remove, chop coarsely, season with pepper and if desired salt.

7. Put pasta in casserole, add chickpea-tomato mixture, chard and cheese. Toss until well mixed. Cover with foil and bake until warmed through, about 20 min.

8. Serve with additional grated cheese if desired.

Makes 4 to 6 servings (I find it to be more). Here in Fl. it's hard to find chard, so I usually use fresh or frozen spinach. Kale would work just as well. You can also prepare this ahead of time, then pop into oven and heat for 20 min.

Source : Low Fat Good Cooking

Low Fat Spicy Pearl Onions

Ingredients :

3 containers, 10 ounces each pearl onions
3 tablespoons dark brown sugar
2 tablespoons margarine or butter
2 teaspoons raspberry vinegar
1 teaspoon tomato paste
1/4 teaspoon salt
1/4 teaspoon ground red pepper (cayenne) or 1 teaspoon chipotle chile puree

Method :

1. In deep 12-inch skillet, heat 1 inch water to boiling over high heat.

2. Add onions; heat to boiling.

3. Reduce heat to low; cover and simmer 5 to 10 minutes until onions are tender; drain well.

4. Wipe skillet dry.

5. Peel onions, leaving a little of the root ends to help onions hold their shape during glazing.

6. Let onions cool slightly; cover and refrigerate until ready to serve.

7. To complete, in 12-inch skillet, heat brown sugar and remaining ingredients over high heat until melted, stirring often.

8. Add onions and cook until onions are browned and glazed, about 10 minutes, stirring occasionally.

Serves 8.

Per Serving :

Calories 85,
Fat 3 g,
Carbs 14 g,
Sodium 120 mg,
Protein 1 g.
Cholesterol 0 mg,
Fiber 1 g

Source : Low Fat Good Cooking

Sweet Coucous with Pistachios, Peaches, and Figs - 6 pts

Serving Size : 4
Preparation Time : 0:05

Ingredients :

3/4 cup orange juice
1/2 cup water
5 figs -- (Calimyrna), quartered
1/4 cup dried peaches -- sliced
1/4 cup sugar
1 cup whole wheat couscous
1/2 cup fat-free milk
1/3 cup dry-roasted cashews -- shelled, salted or unsalted

Preparation Method :

1. In a medium saucepan over high heat, comvine the orange juice, water, figs, peaches, and sugar.

2. Bring to a boil, add the couscous, remove from the heat, cover and let stand for 5 minutes.

3. Stir in the milk and pistachios; divide among 4 bowls and serve immediately.

Serves 4

Per Serving :

329 cals (5% fat),
2 g total fat (1 g sat fat);
66 g carbs,
8 g fiber,
1 mg cholesterol,
9 g protein,
17 mg sodium

"Whole wheat couscous is a fitting side dish for just about any dinner, but its mild flavor and delicate aroma make it a perfect base for a high fiber breakfast, too. Consider also how quickly it cooks, and you can have a bowl of sweet couscous in about the same time it takes to prepare instant oatmeal."

Per Serving (excluding unknown items) :

378 Calories;
6g Fat (13.9% calories from fat);
9g Protein;
74g Carbohydrate;
5g Dietary Fiber;
1mg Cholesterol;
25mg Sodium.

Exchanges :

2 1/2 Grain(Starch);
0 Lean Meat;
1 1/2 Fruit;
0 Non-Fat Milk;
1 Fat;
1 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 449 0 0 0 0 0

Recipe By : Prevention Fiber Up Slim Down Cookbook
Formatted by : Chupa Babi
Exported from MasterCook *

Honey Mustard Salad Dressing - 1 pt, 6g Carbohydrate; trace Dietary Fiber

Serving Size : 8
Preparation Time :0:05

Ingredients :

2/3 cup nonfat yogurt -- or low-fat yogurt
2 tablespoons honey
1 1/2 teaspoons dry mustard -- or 1 T. Dijon prepared mustard
1 teaspoon apple cider vinegar

Preparation Method :

Whisk together all of the ingredients in a small bowl. Cover and chill until serving time.

Serves 8 (2 tablespoons each)
Yields 1 cup

Per Serving (excluding unknown items):

28 Calories;
trace Fat (3.5% calories from fat);
1g Protein;
6g Carbohydrate;
trace Dietary Fiber;
trace Cholesterol;
15mg Sodium.

Exchanges :

0 Grain(Starch);
0 Lean Meat;
0 Fruit;
0 Non-Fat Milk;
0 Fat;
1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0

ChupaNote : add red pepper flakes for some heat. Try it with a lite silken tofu for a vegan alternative.

Alternative preparation method : Substitue 2/3 cup of yogurt cheese for the yogurt.

Recipe By : The SuperFoodsRx Diet by Bazilian, Pratt and Matthews
Formatted by : Chupa Babi
Exported from MasterCook *

Diabetic Low Fat Middle Eastern Style Chicken

Yield: 10 (3 piece) servings

Ingredients :

1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
1 (14-1/2 ounce) can low-sodium or regular diced tomatoes
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoon dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)


Directions :

1. In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.

2. Add the onion and pepper mixture, garlic, oil, and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan.

3. Raise the heat and bring to a boil. Lower heat again and cook over medium heat, stirring frequently, 2 to 3 minutes, or until the onion is slightly
softened.

4. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper. Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly.

5. Remove the bay leaf and discard. Add salt to taste (if desired).

6. Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.


Nutritional Information Per Serving (3 pieces) :

Calories: 99,
Fat: 2 g,
Cholesterol: 27 mg,
Sodium: 106 mg,
Carbohydrate: 9 g,
Dietary Fiber: 1 g,
Sugars: 7 g,
Protein: 11 g

Diabetic Exchanges :

1/2 Carbohydrate,
1 Lean Meat

Source : "The Diabetes Snack Munch Nibble Nosh Book"Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat Turkey Enchiladas with Green Chili Salsa

Serving Size : 8

Ingredients :

1 1 pound package Butterball® Turkey Breast Strips
8 Fat free small flour tortillas, 6-8" each
1 cup fat free refried beans
2 cups shredded low fat Co-Jack cheese
1 1/4 cups canned enchilada sauce
1 cup green chili salsa or taco sauce
1 cup fat free sour cream
2 tablespoons chopped cilantro

Directions :

1. Heat large nonstick skillet over high heat. Spray with nonstick cooking spray.

2. Cook turkey strips until no longer pink, about 5 minutes. Spread a generous tablespoon refried beans in each tortilla.

3. Place cooked turkey strips on top of tortillas. Top turkey strips with 1 tablespoon enchilada sauce and 2 tablespoons cheese.

4. Roll and place in ovenproof or microwaveable dish sprayed with nonstick cooking spray. Top with remaining enchilada sauce and cheese.

5. Heat in 350ºF oven about 20 minutes or microwave on HIGH for 5 minutes.

6. Serve tortillas with sour cream, chopped cilantro and green chili salsa.


Description : "A regional favorite, this south of the border staple is easy to prepare and fun eats."

Yield: 8 Tortillas

Per Serving (excluding unknown items) :

259 Calories; 7
g Fat (24.0% calories from fat);
27g Protein;
23g Carbohydrate;
6g Dietary Fiber;
56mg Cholesterol;
653mg Sodium.

Exchanges :

1 Grain(Starch);
3 Lean Meat;
1/2 Vegetable;
1 Fat;
1/2 Other Carbohydrates

Source : "The Butterball Turkey Company" via All Around Cooking

Diabetic Garden Stir-Fry

Yield: About 3 cups (4 Servings)

Ingredients :

1 tablespoon olive oil
1 large clove garlic, minced
1 cup bite-size pieces broccoli florets
1 cup bite-size cauliflower floret pieces
1/4 cup Homemade chicken broth, Vegetable broth,
or canned reduced-sodium chicken broth
1/2 cup sliced carrot (1/2-inch diagonal slices)
1/4 cup thinly sliced red bell pepper
2 large eggs, or 1/2 cup egg substitute
1 tablespoon fat-free milk
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
2 teaspoons whole cashews
1 tablespoon light soy sauce (optional)

Directions :

1. Place a large non-stick skillet over high heat. Add the oil and garlic and stir-fry for 30 seconds; reduce the heat to medium.

2. Add the broccoli and cauliflower and stir-fry for 1 minute. Add 2 tablespoons of the broth; cover and cook, stirring frequently, for about 3 minutes. Remove the vegetables from the skillet and set aside.

3. Add the remaining 2 tablespoons broth to the skillet; add the carrot and bell pepper. Stir-fry for 2 to 3 minutes, or until the vegetables are crisp-tender.

4. Return the broccoli and cauliflower to the skillet and stir-fry to heat through, about 1 minute more.

5. In a small bowl, combine the eggs, milk, salt, and pepper. Beat until foamy and well blended. Pour the egg mixture over the vegetables. Cook, stirring from the bottom, until the eggs are no longer runny.

6. Serve the vegetables garnished with cashews.

7. Sprinkle with soy sauce, if desired.

Nutritional Information Per Serving (about 3/4 cup) :

Calories: 108,
Fat: 7 g,
Cholesterol: 106 mg,
Sodium: 358 mg,
Carbohydrate: 7 g,
Dietary Fiber: 3 g,
Protein: 6 g

Diabetic Exchanges :

2 Vegetable, 1-1/2 Fat

Source: The New Family Cookbook For People With Diabetes Via The Diabetic Gourmet Daily Recipe Mailer

Cajun Baked Sweet Potato

Yield: 4 servings

Ingredients :

1/2 tablespoon paprika
1 teaspoon brown sugar
1/4 teaspoon black pepper
1/4 teaspoon onion powder
1/4 teaspoon thyme
1/4 teaspoon rosemary
1/4 teaspoon garlic powder
1/8 teaspoon cayenne pepper
2 large sweet potatoes
1/2 tablespoon olive oil

Directions :

1. Preheat the oven to 375 degrees F. Combine the paprika, brown sugar, black pepper, onion powder, thyme, rosemary, garlic powder, and cayenne pepper.

2. Slice the sweet potatoes in half lengthwise. Rub the halves with oil, then rub the seasoning mix over the open half of each potato.

3. Bake for 1 hour, or until the sweet potatoes are tender.

Nutritional Information Per Serving (1/2 potato):

Calories: 81,
Fat: 1 g,
Cholesterol: 0 mg,
Sodium: 9 mg,
Carbohydrate: 16 g,
Dietary Fiber: 2 g,
Sugars: 4 g,
Protein: 1 g

Diabetic Exchanges : 1 Starch

Source : "Cooking with the Diabetic Chef" by Chris Smith via the Daily Recipe Mailer of The Diabetic Gourmet

Slow Cooker Diabetic Fruity Baked Bean Casserole - 7 pts

Serving Size : 8

Ingredient :

1/2 pound bacon
3 medium onion -- chopped
16 ounces lima beans, cooked -- drained (1 can)
16 ounces kidney beans, canned -- drained (1 can)
14 1/2 ounces baked beans -- no salt added
15 1/2 ounces pineapple chunks in juice
2 tablespoons brown sugar substitute -- brown sugar substitute equal to 2 T. brown sugar
1/4 cup cider vinegar
2 Tablespoons molasses
1/2 cup ketchup
2 tablespoons prepared mustard
1/2 teaspoon garlic powder
1 medium green pepper -- chopped

Preparation Method :

1. Cook bacon in skillet. Crumble. Place bacon in slow cooker. Rinse skillet.

2. Saute onions in skillet with fat-free non-stick cooking spray until soft. Drain. Add to bacon in slow cooker.

3. Add beans and pineapple to cooker. Mix well.

4. Combine brown sugar, sugar substitute, vinegar, molasses, ketchup, mustard, garlic powder and green pepper. Mix well. Stir into mixture in slow cooker.

5. Cover. Cook on High 2-3 hours.

Makes 8 servings.

Per serving :

Cals 350 (cals frm fat 46);
Total Fat 5g (sat fat 1.5g);
Dietary Fiber 13g.

Exchanges :

Starch 2.5,
Fruit 0.5,
Carbs 1.0,
Veg 1.0.

Per Serving (excluding unknown items):

415 Calories;
15g Fat (31.3% calories from fat);
20g Protein;
54g Carbohydrate;
10g Dietary Fiber;
24mg Cholesterol;
1090mg Sodium.

Exchanges :

2 Grain(Starch);
1 1/2 Lean Meat;
1 Vegetable;
1/2 Fruit;
2 Fat;
1/2 Other Carbohydrates.

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

Recipe By : Elaine Unruh, Minneapolis, MN
Source : "Fix-It and Forget-It Diabetic Cookbook: Slow Cooker Favorites by Phyllis Pellman Good with American Diabetes Association"
Fromatted by : Chupa Babi
• Exported from MasterCook *

No Bake Lemon Cheesecake

Ingredients :

1 Envelope Sugar Free Lemon Flavored Gelatin
1 Cup Boiling Water
3 Tablespoons Fresh Lemon Juice
1 (7 1/3 OZ) Package Cream Cheese 1/2 Cup Sugar
1 Teaspoon Vanilla Extract
1 12 OZ Can Evaporated Skim Milk
3 Tablespoons Graham Cracker Crumbs

Method :

1. In a bowl combine the gelatin and water. Stir until dissolved. Stir in lemon juice and cool.

2. In a blender, place the next 4 ingredients, with the gelatin mixture and puree until smooth and well blended.

3. Pour into a 12 x 8 baking dish and refrigerate for 4 hours until set. Sprinkle with the graham cracker crumbs.

Nutritional Info :

Servings 8;
Calories 144;
Fat 3 g;
Protein 8 g;
Carbs 22 g;
Fiber 0 g;
Chol 12 mg;
Sodium 191 mg;
Calc 169 mg

Source : Low Fat Good Cooking

Baked Ham and Apples

Serving Size : 8

Ingredients :

2 pounds lean ham slice -- fully cooked, trimmed
2 teaspoons dry mustard
1/2 cup packed brown sugar
3 medium apples -- baking
1 tablespoon margarine
pepper -- to taste

Preparation Method :

1. Place ham in an ungreased 13-in. x 9-in. x 2-in. baking dish. Rub with mustard and sprinkle with brown sugar.

2. Core apples and cut into 3/4-inch slices; arrange in a single layer over ham. Dot with margarine and sprinkle with pepper.

3. Cover and bake at 400º for 15 minutes.

4. Uncover and bake 15 minutes longer or until apples are tender.


Per Serving (excluding unknown items):

245 Calories;
7g Fat (27.0% calories from fat);
22g Protein;
22g Carbohydrate;
1g Dietary Fiber;
53mg Cholesterol;
1644mg Sodium.

Exchanges :

0 Grain(Starch);
3 Lean Meat;
1/2 Fruit;
1/2 Fat;
1 Other Carbohydrates.

NOTES : My mother often made magic in the kitchen when I was a child, and this recipe of hers is one of my most treasured. When my Mom made
ham this way, the flavor was especially sweet and appealing, and the apples were delicious.

Nutr. Assoc. : 0 0 0 0 0 0

Recipe By : Marjorie Schmidt, St. Marys, Ohio
Source : "Taste of Home's Low-Fat Country Cooking Vol. 5"
• Exported from MasterCook *

Crockpot Low Fat Mexican Bean Pot

Serving Size : 8

Ingredients :

1 pound dried navy beans
1 quart water
1 1/2 cups chopped onions
3 tablespoons olive oil
2 large green bell peppers
1 14 1/2 ounce can diced tomatoes
1/2 cup dark molasses
2 teaspoons dried oregano
2 teaspoons salt -- or to taste
1/2 teaspoon cumin
1/2 teaspoon black pepper
1/2 teaspoon minced garlic
1 dash Tabasco Sauce
1/2 cup brown sugar -- optional

Method :

1. Soak beans in water overnight. Cover and cook beans and onions in the crockpot on high heat for 2-3 hours. Beans should be tender, not mushy.

2. In a skillet, heat oil on medium-high heat and sauté bell peppers until soft.

3. Transfer peppers to crockpot with remaining ingredients.

4. Add sugar, if you prefer sweeter beans. Cover and cook on low heat for 7-9 hours. Taste and adjust seasonings.

Per Serving (excluding unknown items):

355 Calories;
6g Fat (14.8% calories from fat);
14g Protein;
65g Carbohydrate;
16g Dietary Fiber;
0mg Cholesterol;
634mg Sodium.

Exchanges :

2 1/2 Grain(Starch);
1 Lean Meat;
1 Vegetable;
1 Fat;
1 1/2 Other Carbohydrates.

Source : The Vegetarian Crockpot

Ramen Noodle Stir-Fry - 2 pts, 24 g carbohydrates, 2 g fiber

Ingredients :

1 package baked ramen noodles, (any flavor -- you won't use the seasoning)
1 teaspoon extra-virgin olive oil
1/4 cup chopped green pepper
1/4 cup chopped red bell pepper
1/4 cup chopped onion
1 clove garlic, minced
1 teaspoon hot sauce
Oregano to taste
Cayenne to taste

Method :

1. Bring a pot of water to a boil. Add the noodles and cook until tender, about 3 minutes.

2. Warm the oil in a large skillet over medium heat.

3. Add the peppers, onion, and garlic and saute until the vegetables are tender.

4. Add the hot sauce, oregano, and cayenne, and let simmer for 5 minutes.

5. Add the noodles to the skillet and cook for about 1 minute, or until thoroughly mixed and heated.

Makes 2 servings.

Per serving:

128 calories(14% fat);
2 g fat (0.4 g saturated fat; 14 percent calories from fat);
24 g carbohydrates;
0 mg cholesterol;
227 mg sodium;
5 g protein;
2 g fiber.

Many brands of instant noodles are high in fat, so be sure to buy the lowfat variety.

Author : "The Healthy College Cookbook" by Alexandra Nimetz, Jason Stanley & Emeline Starr
Source : Detroit News
Formatted by : Chupa Babi

Chicken Casserole – 7pts per serving

Prep Time : 15 minutes
Cook Time : 1 hours,

Ingredients :

4 skinless, boneless chicken breasts
1/4 cup flour
Freshly ground black pepper
1 tbsp oregano/mixed Italian herbs
1 tbsp olive oil
1 medium yellow onion, finely chopped
1 stick celery, sliced
8 ounces baby carrots
8 ounces mushrooms, sliced
1 large potato, cut into 1-inch chunks
1 1/2 cups fat-free, low sodium chicken broth
1/2 cup white wine

Preparation :

1. Preheat oven to 350 degrees.

2. Coat chicken breasts in a mix of flour, black pepper and Italian herbs.

3. Heat oil on medium high in a large Dutch oven. Brown both sides of chicken breasts, then remove and set aside.

4. Add onion, celery, carrots, mushrooms and potatoes and 1-2 tablespoons of the chicken broth. Sauté vegetables until softened.

5. Add remaining chicken broth and white wine. Bring to a boil, then reduce heat to a simmer.

6. Return chicken breasts to Dutch oven. Cover with tight-fitting lid and move to preheated oven.

7. Cook for 45 minutes.

Serves 4.

Per Serving:

Calories 343,
Calories from Fat 52,
Total Fat 5.8g (sat 1g),
Cholesterol 82mg,
Sodium 177mg,
Carbohydrate 34.5g,
Fiber 5.2g,
Protein 38.3g

Source : Low Fat Good Cooking

Caramelized Onion-Stuffed Baked Potato

Ingredients :

2 medium baking potatoes, (about 1 1/2 pounds)
1/2 cup shredded Gruyère cheese, (2 ounces) divided
2 tablespoons reduced-fat sour cream
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 teaspoons butter
2 cups vertically sliced red onion
2 teaspoons sugar
2 tablespoons dry sherry
1 teaspoon Worcestershire sauce
1/2 teaspoon dried thyme
1 garlic clove, minced

Method :

1. Pierce potatoes with a fork; arrange on paper towels in microwave oven. Microwave at high 10 minutes or until done, rearranging potatoes after 5 minutes. Let stand 5 minutes.

2. Cut each potato in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell. Combine potato pulp, 1/4 cup cheese, sour cream, salt, and pepper. Spoon potato mixture evenly into shells.

3. Melt butter in a medium nonstick skillet over medium-high heat. Add onion and sugar; sauté 8 minutes or until browned. Stir in sherry, Worcestershire, thyme, and garlic; cook 1 minute or until liquid evaporates, scraping pan to loosen browned bits. Top each potato half with about 2 tablespoons onion mixture and 1 tablespoon of cheese. Arrange stuffed potato halves on paper towels in microwave oven. Microwave at high 1 minute or until thoroughly heated.

Yield: 4 servings (serving size: 1 stuffed potato half)

CALORIES 238 (24% from fat);
FAT 6.4g (sat 3.8g,mono 1.8g,poly 0.3g);
IRON 1.7mg;
CHOLESTEROL 21mg;
CALCIUM 192mg;
CARBOHYDRATE 40.7g;
SODIUM 375mg;
PROTEIN 9.9g;
FIBER 5g

Baking the potato in the microwave makes this dish a snap to prepare. Fontina, mozzarella, or even Parmesan would work in this dish.

Author : Becky Luigart-Stayner
Source : Cooking Light, March 2005

Formatted by : Chupa Babi

Low Fat Fish Chowder

Ingredients :

2 tsp canola oil
1 large leek, cleaned, trimmed and sliced
4 medium red potatoes, skin on, quartered
1 cup sliced mushrooms
1 cup fat-free, low sodium chicken broth
1/2 cup nonfat milk
2 tsp herbs for fish blend
1 tsp freshly ground black pepper
20 ounces sole or flounder fillets, cut into pieces
1 cup broccoli florets
1/4 cup fresh parsley, chopped

Preparation :

1. Heat oil in a Dutch oven and gently sauté leeks until softened.

2. Add potatoes and mushrooms and sauté for 2-3 minutes. Add chicken broth, milk, herbs and pepper. Partially cover and simmer for 10-12 minutes, until potatoes start become tender.

3. Add fish, broccoli and parsley. Cook on low heat for 5 minutes, until fish begins to flake.

Serves 4-6

Per Serving:

Calories 285,
Calories from Fat 40,
Total Fat 4.4g (sat 0.6g),
cholesterol 70mg,
Sodium 168mg,
Carbohydrate 29,
Fiber 4.7g,
Protein 32.2g

Source : about.com guide to low fat cooking

Cornmeal and Corn Griddle Cakes - 6 pts

Ingredients :

2/3 cup whole grain pastry flour
2/3 cup yellow cornmeal -- preferably stone-ground
1 tablespoon sugar
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon ground black pepper
1 1/2 cups buttermilk -- or plain nonfat yogurt
1 large egg
2 egg whites
2 tablespoons canola oil
1 cup canned corn -- no-sodium, drained

Method :

1. In a large bowl, stir together the flour, cornmeal, sugar, baking powder, baking soda, and pepper.

2. In a medium bowl, whisk together the buttermilk or yogurt, egg, egg whites, and oil. Stir in the corn. Pour the corn mixture over the dry ingredients and stir to mix.

3. Coat pancake griddle or large nonstick pan with cooking spray. Heat over medium heat. For each pancake, spoon 3 T. of batter onto the griddle. Cook about 3 minutes, or until the undersides are golden brown. Turn and cook 1 to 2 minutes more, or until the second side is browned. Transfer to a platter; keep warm in a 200F oven while making the remaining pancakes. Serve hot.

Makes 4 servings (4 pancakes per serving)

Per serving:

308 cals (29 % fat);
10 g total fat ( 2g sat fat);
45 g carbs;
4 g fiber;
11 g protein;
57 mg cholesterol;
460 mg sodium.

"Perfect for weekend breakfasts, these tasty griddle cakes are a naturally sweet alternative to buckwheat pancakes. In place of syrup, serve with sliced fresh strawberries, fruit butter, or a little honey."

Recipe By : Prevention Fiber Up Slim Down Cookbook
Formatted by : Chupa Babi
Exported from MasterCook *

Shark Citrus Salad

Yield: 4 servings

1 lb Shark, poached, cubed.
Lettuce leaves: any assortment of radicchio, romaine, red leaf, curly endive

Dressing:

2 jalapeño chiles, seeded and finely chopped
2 cloves garlic, pressed or minced
1/2 bunch cilantro, chopped
1/2 tsp salt and pepper (or to taste)
Juice of 4 limes (about 3/4 cup)
Lime Wedges

Procedures :

1. Mix all dressing ingredients together.
2. Chill. Before serving, gently toss fish cubes and dressing together.
3. Serve on lettuce beds, with lime wedges for garnish.

Nutrition (per serving):

Calories 167;
Protein 25 g;
Carbo. 6 g;
Fat 5 g;
Cholesterol 57 mg;
Sodium 361 mg

Source : The Dallas Morning News Recipe Of The Day Mailer

Crockpot Low Fat Marinara Sauce with Pasta

Prep : 20 minutes
Cook : 8 to 10 hours (low) or 4 to 5 hours (high)

Ingredients :

1 28-ounce can whole Italian-style tomatoes, undrained, cut up
2 large carrots, coarsely chopped
3 stalks celery, sliced
1 large onion, chopped
1 large green sweet pepper, chopped
1 6-ounce can tomato paste
1/2 cup water
3 cloves garlic, minced
2 teaspoons sugar
2 teaspoons dried Italian seasoning, crushed
1 teaspoon salt
1/4 teaspoon ground black pepper
1 bay leaf
12 ounces dried spaghetti or other favorite pasta
Shredded Parmesan cheese
Fresh herb sprigs (optional)

Directions :

1. In a 3-1/2- or 4-quart crockpot, combine undrained tomatoes, carrots, celery, onion, sweet pepper, tomato paste, the water, garlic, sugar, Italian seasoning, salt, black pepper, and bay leaf.

2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

3. Discard bay leaf. Cook pasta according to package directions; drain well. Toss sauce with hot pasta. Sprinkle mixture with Parmesan cheese. If desired, garnish with fresh herb sprigs.

Makes 6 servings.

Nutrition Facts :

Calories 308,
Total Fat (g) 1,
Saturated Fat (g) 0,
Cholesterol (mg) 0,
Sodium (mg) 636,
Carbohydrate (g) 64,
Fiber (g) 6,
Protein (g) 11

Source : Better Homes And Gardens

Diabetic Low Fat Oriental Broiled Fish

Ingredients :

1 tablespoon Vegetable Oil
1 tablespoon Soy Sauce
1/8 teaspoon ground ginger
1 clove garlic, crushed
1 ( 16 ounce ) package frozen unbreaded fish fillets, thawed
2 tablespoons minced green onions

Directions :

1. Combine first four ingredients in bottom of broiling pan.
2. Place fillets in pan, and turn to coat in mixture.
3. Cover and marinate in refrigerator for at least 1 hour.
4. Broil fillets in marinade 8 to 10 minutes or until fish flakes easily when tested with fork.
5. Sprinkle with green onions before serving.

Yield 12 servings Serving size 1 ounce

Nutritional Info :

Carbs 0 mg
Protein 7 gm
Fat 2 gm
Calories 46
Fiber 0 gm
Sodium 117 mg
Chol 20 mg

Exchanges : 1 lean meat

1 WW Point

Source : Jenny Craig Diabetes Cookbook 1997 via All Around Cooking

No-Fat, Mashed Red Spuds

Ingredients :

5 pounds baby red potatoes, skin on
1 cup skim milk*
4 green onions, diced
1 cup chopped fresh Italian parsley
Salt, to taste
Pepper, to taste

Directions :

1. Boil potatoes until tender. Do not remove skin. Chop/mash by hand or with hand mixer.
2. Add milk, onions, parsley, salt and pepper, and blend until mixed well.

Source: www.kcbs.us
www.melissas.com

Cumin Quick Bread - 16.4g carbs, 0.6g fiber

Ingredients :

1 1/2 cups all-purpose flour
2 tablespoons Splenda, or other "measures-like-sugar" calorie-free sweetener
1 tablespoon baking powder
2 teaspoons ground cumin
1/2 teaspoon cumin seed, slightly crushed
1/4 teaspoon dry mustard
1/4 teaspoon salt
2/3 cup fat-free milk
1/3 cup egg substitute
2 1/2 tablespoons vegetable oil
2 tablespoons picante sauce
Cooking spray

Method :

1. Preheat oven to 350°.

2. Combine first 7 ingredients in a medium bowl; make a well in center of mixture. Combine milk and next 3 ingredients; stir well. Add to flour mixture, stirring just until dry ingredients are moistened.

3. Spoon batter into an 8 1/2- x 4 1/2-inch loafpan coated with cooking spray. Bake at 350° for 40 minutes or until a wooden pick inserted in center comes out clean. Remove from pan, and let cool on a wire rack.

Yield: 10 servings (serving size: 1 slice)

CALORIES 115 (0.0% from fat);
FAT 3.9g (sat 0.5g,mono 0.0g,poly 0.0g);
IRON 0.0mg;
CHOLESTEROL 0.0mg;
CALCIUM 0.0mg;
CARBOHYDRATE 16.4g;
SODIUM 262mg;
PROTEIN 3.4g;
FIBER 0.6g

ChupaNote: If you're lucky enough to have leftovers, it makes a wonderful savory bread pudding with grilled veggie left-overs.

Source: Oxmoor House, March 2006
Formatted by : Chupa Babi

Low Fat Creamy Chicken Curry

Prep Time: 4 hours, 20 minutes
Cook Time: 20 minutes

Ingredients:

1 pound skinless boneless chicken breasts
Juice of 1 lemon
1 clove of garlic, minced
1 tablespoon of curry powder
1/4 cup minced onion
1 tbsp olive oil
1/2 cup finely chopped onion
1 tbsp curry powder
2 small zucchini, sliced vertically, then cut into quarters
4 plum tomatoes, cut vertically into wedges
8-ounce can no salt added tomato sauce
1 cup frozen peas
1 5 or 6 ounce pot strained nonfat yogurt*
2 tsp cornstarch

Preparation:

1. Cut chicken into pieces and place in a large resealable plastic bag.

2. Combine lemon juice, garlic, curry powder, onion and oil in a small bowl. Add to the chicken in the bag. Seal the bag and squeeze the bag so all the chicken pieces are coated in the marinade. Refrigerate for 4-6 hours.

3. Coat a large skillet with nonstick cooking spray. Cook onion on medium heat until softened. Sprinkle curry powder into skillet and stir into onion. Turn up heat and add marinated chicken to skillet and cook for 5 minutes, moving the chicken pieces around. Reduce heat; add zucchini and tomatoes, and cook for 2 minutes, continuing to stir around the skillet. Pour in tomato sauce, followed by peas. Simmer gently for 5 minutes.

4. Stir cornstarch into yogurt (to prevent curdling) and add yogurt mixture to the skillet, stirring gently for 1 minute.

5. Serve chicken curry with naan bread or whole grain rice.

Serves 4

Per Serving:

Calories 283,
Calories from Fat 53,
Total Fat 5.9g (sat 1g),
Cholesterol 66mg,
Sodium 166mg,
Carbohydrate 24.1g,
Fiber 6g,
Protein 33.4g

Note : I use Fage brand Greek yogurt, which is strained already. You can strain nonfat plain yogurt by lining a sieve/strainer with kitchen paper, a coffee filter or cheesecloth, and placing it over a small bowl. Empty a pot of yogurt into the sieve. Refrigerate and leave for at least two hours. If the yogurt contains gelatin or pectin, it may not strain as well.

Source : Low Fat Good Cooking

Diabetic Tuna Rice Pie

Makes: 1 Pie (6 Servings)

Ingredients :

1/3 cup uncooked white rice
1/4 teaspoon salt
1 teaspoon margarine
2 large eggs, or 1/2 cup egg substitute
One 6-1/2 ounce can water-packed tuna or salmon,drained and flaked
3/4 cup fat-free milk
1-1/2 cups fresh or thawed frozen peas
1 tablespoon chopped fresh parsley or 1/2 teaspoon dried parsley flakes
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
4 slices (4 oz.) reduced-fat Swiss or reduced-fat Colby cheese

Directions :

1. Preheat the oven to 350 degrees F.

2. Prepare a 9-inch pie pan with nonstick spray. Combine the rice, 1 cup water, and the salt in a small saucepan; bring to a boil, cover, and simmer 14 minutes. Separate the rice grains with a fork.

3. Beat 1 egg in a small bowl. Stir the margarine and beaten egg (or 1/4 cup egg substitute) into the rice mixture.

4. Press the rice against the sides and bottom of the pie pan to make a crust.

5. Spread the tuna or salmon evenly over the rice.

6. In a saucepan, heat the milk and peas to a simmer. Add the parsley, pepper, and nutmeg. Beat the remaining egg and stir it into the milk mixture. Pour over the tuna.

7. Layer slices of cheese over the top. Bake for about 25 minutes. Cut the pie in 6 equal wedges.

Nutritional Information Per Serving: (1 wedge)

Calories: 190,
Fat: 5g,
Cholesterol: 86mg,
Sodium: 322mg,
Carbohydrate: 16g,
Dietary Fiber: 2g,
Sugars: 4g,
Protein: 19g

Diabetic Exchanges:

1 Starch,
2 Lean Meat

4 WW Points

Source: The New Family Cookbook for People with Diabetes Via The Diabetic Gourmet Daily Recipe Mailer

Chicken Fajita Casserole

Ingredients :

1 teaspoon olive oil
1 pound chicken breast halves without skin -- boned, cut in strips
1 teaspoon taco seasoning mix
1/4 teaspoon salt
1/2 teaspoon garlic powder
1 cup onions -- thinly sliced
1 cup red bell pepper -- thin strips
1/2 cup Salsa
5 ounces Monterey jack cheese -- shredded

Method :

1. Preheat oven to 350 degrees. Put one teaspoon of olive oil in a shallow dish; add chicken strips. Using your hands toss the chicken in the oil until chicken is coated. In skillet, spray with olive oil spray, add the oil coated chicken strips and brown on each side.

2. Stir in taco seasoning, garlic powder & salt. Add onions & bell peppers; cook & stir till vegetables are crisp-tender; about 1 minute.

3. Pour into a greased casserole, smooth then spoon on salsa & sprinkle on the jack cheese. 4. Bake @ 350* until cheese is melted.

4 servings @ 7 minus 1.7 gr. fiber= 5.3 carbs & 30.7 gr. Protein

Source : Low Fat Good Cooking

Corn And Parsnip Cakes - 3 Pts, Carbohydrate 24.8g; Fiber 2.5g

Serving Size : 6

Ingredients :

1 cup chopped parsnip -- (about 4 ounces)
1 can whole-kernel corn -- (15 1/4-ounce) drained
1/3 cup all-purpose flour
1/4 cup 2% reduced-fat milk
1 tablespoon sugar
1/2 teaspoon salt
2 large eggs -- lightly beaten
1 tablespoon finely chopped fresh chives
1 tablespoon butter -- divided

Preparation Method :

1. Cook parsnip in boiling water 12 minutes or until very tender; drain. Cool to room temperature.

2. Place corn in a food processor; pulse 3 to 4 times or until chopped. Lightly spoon flour into a dry measuring cup; level with a knife.

3. Add parsnip, flour, and next 4 ingredients (flour through eggs). Pulse 3 to 4 times or until combined. Stir in chives.

4. Heat 1 teaspoon butter in a large nonstick skillet over medium-high heat.

5. Drop batter by heaping tablespoonfuls to form 6 cakes. Cook 2 minutes on each side or until golden brown.

6. Repeat procedure with remaining butter and batter.

Yield: 6 servings (serving size: 3 cakes)

CALORIES 152 (27% from fat);
FAT 4.6g (sat 2g,mono 1.5g,poly 0.6g);
IRON 1.3mg;
CHOLESTEROL 77mg;
CALCIUM 36mg;
CARBOHYDRATE 24.8g;
SODIUM 378mg;
PROTEIN 5.2g;
FIBER 2.5g

Reminiscent of corn fritters, this skillet-cooked side dish features the additional sweetness of parsnips.

Description : 3 pts

Yield :18 cakes

Per Serving (excluding unknown items):

92 Calories;
4g Fat (36.4% calories from fat);
3g Protein;
11g Carbohydrate;
1g Dietary Fiber;
76mg Cholesterol;
223mg Sodium.

Exchanges:

1/2 Grain(Starch);
1/2 Lean Meat;
1/2 Fat;
0 Other Carbohydrates.


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

Recipe By : Cooking Light, DECEMBER 2001
Formatted by : Chupa Babi
* Exported from MasterCook *

Cincinnati Chili Pasta

Ingredients :

10 oz. very lean ground beef
4 t vegetable oil (1 T. plus 1 t.)
3/4 c. chopped green bell pepper
3/4 c. chopped onion
2 cloves garlic, minced
2 T. chili powder
1/4 t. freshly ground black pepper
1/8 t. ground cinnamon
1/8 t. salt
1 1/2 c. coarsely chopped canned tomatoes, with juice
1 c. tomato sauce
1/2 t. granulated sugar
6 oz. spaghetti
1 1/2 oz. medium-sharp cheddar cheese, shredded
2 T. minced scallions

Prepration Method :

1. In a medium saucepan over medium-high heat, warm the oil until hot but not smoking. Crumble in the ground beef and cook, stirring frequently, until the beef is no longer pink, about 6 minutes.

2. Stir in the bell pepper, onion, and garlic, and reduce heat to medium. Saute until the vegetables are tender, about 6 minutes. Stir in the chili powder, black pepper, cinnamon, and salt, and cook unti the spices are fragrant, about 30 seconds.

3. Add the tomatoes, tomato sauce, and sugar, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer until the chili is thinckened and the flavors are blended, about 30 minutes.

4. Meanwhile, cook the spaghetti in a large pot of boiling water until al dente, 9 to 11 minutes, or according to package directions. Drain in a colander and transfer to a serving bowl. Spoon the chili over the spaghetti, top with the cheddar cheese and scallions, and serve.


Serving size: 1 1/2 cups

Nutritional values:

401 calories;
27 g. protein;
12 g fat;
47 g carbohydrate;
52 mg cholesterol;
731 mg sodium

Source : Low Fat Good Cooking

Diabetic Creole Shrimp and Rice

Ingredients :

2 tablespoons olive oil
1 cup uncooked white rice
1 can (15 ounces) diced tomatoes with garlic, undrained
11/2 cups water
1 teaspoon Creole or Cajun seasoning blend
1 pound peeled, cooked medium shrimp
1 package (10 ounces) frozen okra or 11/2 cups frozen sugar snap peas,thawed

Method :

1. Heat oil in large skillet over medium heat until hot. Add rice. Cook and stir 2 to 3 minutes or until lightly browned.

2. Add tomatoes with juice, water and seasoning blend. Bring to a boil. Reduce heat, cover and simmer 15 minutes.

3. Add shrimp and okra. Cook, covered, 3 minutes or until heated through.


Note: Okra are oblong green pods. When cooked, it gives off a viscous substance that acts as a sauce thickener.

Makes 4 servings

Nutritional Servings :

Cal.: 406
Total Fat 8 g
Sat. Fat: 1 g
Carb.: 51 g
Protein: 30 g
Chol.: 221 mg
Sodium: 831 mg
Fiber: 3 g

Exchanges:

3 starch,
3 lean meat,
1 veg

Source : Diabetic Cooking March/April 2006 via All Around Cooking

Chili-Rubbed Salmon

Yield: 4 servings

Ingredients :

1 1/2 tablespoons chili powder
1/2 teaspoon dried oregano
1/4 teaspoon kosher salt
1 1/2 pounds skinless salmon fillet (4 pieces), 4 skinless, boneless chicken-breast halves, or 2 pork tenderloins, halved (1 1/2 to 2 pounds total)
1 tablespoon olive oil

Method :

1. In a bowl, combine the chili powder, oregano, and salt. Pat the spices on the fish or meat.

2. Heat the oil in a large nonstick skillet over medium heat. Cook 5 minutes per side for the salmon, 8 to 10 minutes per side for the chicken, or 15 minutes per side for the pork. (Reduce the heat if the spices begin to turn black.)

3. Divide the fish or meat among 4 plates.

Source : Low Fat Good Cooking

Low Fat Basil Chicken

Serves: 4

Ingredients :

2 Tbsp. minced garlic
1 Tbsp. salad oil
4 boneless, skinless chicken breast halves
1 cup lightly packed fresh basil leaves
3 Tbsp. lemon juice
3 Tbsp. water
1 Tbsp. soy sauce
1 Tbsp. sugar
1/2 tsp. pepper

Directions :

1. Pound chicken to 1/2 thickness. Combine garlic and oil in a skillet.

2. Stir often over medium-high heat until garlic is golden, 3 to 4 minutes. With a slotted spoon, transfer garlic to a small bowl.

3. Add chicken to pan. Cook, turning to lightly brown on both sides, about 5 minutes.

4. Cut basil leaves into thin slivers. Add 1/2 cup basil to pan, along with garlic and remaining ingredients. Cover and simmer until chicken is white in center of thickest part, 6 to 7 minutes, spooning juices over chicken often.

5. Transfer chicken to a platter; keep warm.

6. Boil pan juices, uncovered, over high heat until reduced to 1/4 cup.

7. Stir in remaining sliced basil and pour over chicken.


Nutrition Information Per Serving

calories 185
total fat 5
sat fat 1
protein 28
fiber-0
sodium 335
carbs 6
ww pts 4

Source : Low Fat Good Cooking

Sun-Dried Tomato Semolina Biscuits

Ingredients :

2 cups boiling water
10 sun-dried tomatoes, packed without oil
2 cups all-purpose flour
1/4 cup semolina flour, or yellow cornmeal
1 tablespoon sugar
1 1/2 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon baking soda
1 teaspoon dried basil
1/4 teaspoon ground red pepper
1/4 cup chilled butter, or stick margarine, cut into small pieces
1 cup low-fat buttermilk
Cooking spray


Directions :

1. Combine boiling water and sun-dried tomatoes in a bowl; let stand for 15 minutes. Drain and chop.

2. Preheat oven to 425°.

3. Lightly spoon flours into dry measuring cups; level with a knife. Combine all-purpose flour and next 7 ingredients (all-purpose flour through pepper) in a bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. (Flour mixture and butter can also be combined in a food processor; pulse until mixture resembles coarse meal.) Add tomatoes and buttermilk; stir just until moist.

4. Turn dough out onto a heavily floured surface; knead lightly 5 times. Roll dough to a 1/2-inch thickness; cut with a 2 1/2-inch biscuit cutter. Place on a baking sheet coated with cooking spray. Bake at 425° for 15 minutes or until golden.


Yield: 1 dozen (serving size: 1 biscuit)

Nutritional Info :

CALORIES 140 (29% from fat);
FAT 4.5g (sat 2.6g,mono 1.3g,poly 0.3g);
IRON 1.4mg;
CHOLESTEROL 10mg;
CALCIUM 67mg;
CARBOHYDRATE 21.3g;
SODIUM 345mg;
PROTEIN 3.4g;
FIBER 0.9g

Source: Cooking Light, November 2000
Formatted by : Chupa Babi

Eggplant Pasta Salad - 8 pts

Serving Size : 6

Ingredients :

3 tablespoons olive oil
2 celery stalks -- sliced
1 eggplant -- cut into 1/2-inch pieces
1 pint grape tomatoes -- halved
1/4 cup tomato paste
1/4 cup white wine vinegar
Kosher salt and pepper
1 tablespoon sugar
2 tablespoons capers
1/4 cup pine nuts -- toasted (optional)
1 cup fresh flat-leaf parsley -- chopped
1 pound dried penne


Preparation Method :

1. Heat 2 tablespoons of the oil in a large saucepan over medium-high heat. Add the celery and cook, 3 minutes. Stir in the eggplant and tomatoes.

2. In a small bowl, combine the tomato paste, vinegar, 1/4 cup water, 2 1/2 teaspoons salt, 1/4 teaspoon pepper, and the sugar. Stir into the eggplant. Cover and reduce heat to medium-low. Cook, stirring occasionally, until the eggplant is tender, 15 to 20 minutes. Remove from heat and stir in the capers, pine nuts (if using), and parsley.

3. Meanwhile, cook the penne according to the package directions. Toss with the remaining oil, let cool, and cover. Combine the eggplant with the pasta before serving.

Yield: Makes 6 servings

CALORIES 417 (22% from fat);
FAT 10g (sat 1g);
CHOLESTEROL 0mg;
CARBOHYDRATE 70g;
SODIUM 143mg;
PROTEIN 13g;
FIBER 7g; SUGAR 9g

Per Serving (excluding unknown items):

428 Calories;
11g Fat (23.4% calories from fat);
13g Protein;
70g Carbohydrate;
6g Dietary Fiber;
0mg Cholesterol;
142mg Sodium.

Exchanges:

3 1/2 Grain(Starch);
0 Lean Meat;
2 Vegetable;
2 Fat;
0 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 902557 0 0 0 0 0 0 0 5858


Recipe By : Real Simple, July 2007
Formatted by : Chupa Babi
* Exported from MasterCook *

Low Fat Chicken, Black Bean and Bell Pepper Salad

Yield: 6 servings

Ingredients :

2 cups low-sodium canned black beans, rinsed and drained
2 medium green bell peppers, cored and chopped
1 medium red bell pepper, cored and chopped
1 medium red onion, chopped
1/4 cup chopped fresh parsley
2 skinless boneless chicken breast tenderloins, about 4 ounces each,
cooked and chopped
6 tablespoons rice vinegar
2 cloves garlic, minced
1/4 teaspoon cayenne pepper
1/4 teaspoon ground black pepper

Method :

1. Combine beans, bell peppers, onion, parsley, and chicken in a large bowl.

2. In a separate bowl, whisk together vinegar, garlic, cayenne pepper, and black pepper.

3. Pour dressing over salad and toss to coat all ingredients.

4. Chill for 2 hours before serving.


Per serving:

192 calories,
1g fat,
3g fiber,
33mg chol,
15g protein,
27g carbs,
28mg sodium

WW Pts: 3

Source: 500 (Practically) Fat-Free One-Pot Recipes by Sarah Schlesinger, 1998 Via All Around Cooking

Lime Jello Fantastic

Ingredients :

1 (6 oz.) pkg. sugar free lime Jello
8 oz. low fat cream cheese
2 c. hot water
1 (20 oz.) can sugar free crushed pineapple
Pineapple juice & cold water to equal 1 3/4 c.


Method :

1. Drain pineapple thoroughly.
2. Dissolve Jello in bowl with 2 cups hot water; stir couple minutes until dissolved.
3. Add juice and cold water. Put in refrigerator for about 1 1/2 hours until starts to thicken.
4. Cut up cream cheese in chunks and add and stir.
5. Add well drained pineapple. Stir to mix well.
6. Return to refrigerator until set.

Source : Low Fat Good Cooking

Diabetic Summer Fruit Soup

Yield: 4 Servings

Ingredients :

3 cups cut cantaloupe or honeydew melon
1 cup sliced strawberries
1/2 cup plain fat-free yogurt
1/2 cup orange juice
1/4 cup lemon juice
2 teaspoons minced crystallized ginger or 1/2 teaspoon ground ginger
2 tablespoons sugar

Directions :

1. Combine all ingredients and chill for 1-2 hours.

2. Garnish with a dollop of low-fat sour cream and a mint sprig.

Nutritional Information Per Serving (1 cup):

Calories: 150,
Fat: 3 g,
Cholesterol: 1 mg,
Sodium: 58 mg,
Carbohydrate: 29 g,
Dietary Fiber: 2 g,
Sugars: 25 g,
Protein: 5 g

Diabetic Exchanges:
2 Carbohydrate

Source: "Express Lane Diabetic Cooking" by Robyn Webb Via The Diabetic Gourmet Daily Recipe Mailer

Dr. Gourmet Yam Gnocchi

Servings 2

Ingredients :

10 ounces yams
4 Tbsp all purpose flour
2 Tbsp whole wheat flour
1 large egg
1/4 tsp salt
1/8 tsp ground nutmeg
1/8 tsp ground black pepper
4 quarts water

Method :

1. Place a steamer basket in a large sauce pan. Add about 1 1/2 cups water and set the pan over high heat. Steam the cubed yams until very tender (about 20 minutes). Remove the steamer basket and allow the yams to cool until they are no more than warm to the touch.

2. Force all of the steamed yams through a potato ricer into a large mixing bowl. (If you don’t have a potato ricer, the yams must be chopped until there are no lumps. Do not over mash them or the gnocchi will be pasty.)

3. Add 3 tablespoons of the all purpose flour to the yams with the egg, salt, nutmeg and black pepper. Mix together using a fork. The mixture will take on a crumbly consistency. Add the 2 tablespoons of whole wheat flour and blend well.

4. Knead the dough gently until all the flour is blended in. Stop kneading when the flour is incorporated.

5. After the dough is smooth, cut it into 2 equal pieces. Place one tablespoon of all purpose flour on a cutting board and roll each piece of dough into a rope about as big around as your thumb.

6. Cut the ropes in 1/2 inch pieces (about ten per roll), and then roll the dumpling over the tines of a fork to shape the ridges of the gnocchi.

7. Boil at least 4 quarts of water and add the gnocchi no more than 2 servings at a time (20 gnocchi).

8. As they float to the top of the water, they are done. Remove them and add to prepared sauce.


Nutrition Facts : Serving size: 10 gnocchi

Calories 288 (Calories from Fat 27, 9% fat);
Total Fat 3g (Saturated Fat 1g)
Monounsaturated Fat 1g;
Trans Fat 0g;
Total Carbohydrates 58g;
Sugars 1g;
Dietary Fiber 7g;
Cholesterol 106 mg;
Sodium 339 mg;
Protein 8g

This recipe can be multiplied by 2.

Source : Dr. Gourmet
Formatted by : Chupa Babi

Brownie Cookies

Serves: 48

Ingredients :

3/4 cup reduced calorie margarine, softened
2/3 cup sugar
1/2 cup firmly packed brown sugar
1/2 cup egg substitute
1 3/4 cup all-purpose flour
1 tsp. baking soda
1/2 tsp. salt
1/2 cup unsweetened cocoa
3/4 cup miniature chocolate chips

Directions :

1. Beat margarine at medium speed of an electric mixer until creamy; gradually add sugars, beating well. Add egg substitute, 1/4 cup at a time, beating well after each addition.

2. Combine flour, baking soda, salt and cocoa. Add to margarine mixture, stirring just until blended. Stir in miniature chocolate chips.

3. Drop cookie dough by level tablespoonfuls, 2 inches apart, onto an ungreased cookie sheet.

4. Bake at 375*F for 6 minutes.

5. Remove from cookie sheets and let cool on wire racks.

ww pts 2 per serving (serving size 1 cookie)

Source : Low Fat Good Cooking

Chinese Corn Crepes - Jian Bin - 1 pt, 12g Carbohydrate; 1g Dietary Fiber

Serving Size : 13

Ingredients :

1 3/4 - cups water -- plus 2 tb water
1 cup yellow cornmeal
1/2 cup all-purpose flour
1 teaspoon salad oil
1/4 teaspoon salt
vegetable cooking spray

Preparation Method :

1. Whirl all ingredients in a blender.

2. Spray a 6- to 7-inch crepe pan with vegetable oil cooking spray; heat pan over medium heat until a drop of water dances on the surface.

3. To cook each crepe, pour 3 tablespoons batter into pan; tilt so batter covers entire surface.

4. Cook until top of crepe is dry. Carefully turn crepe and brown other side; then turn out onto a plate.

5. Stack crepes as made.

6. Use more cooking spray as needed to prevent sticking; stir batter often to keep cornmeal from settling.

7. While barbecuing the pork, wrap stacked crepes in foil and reheat in a 350 degree oven until warm (about 15 minutes).

8. To serve, cut pork into thin slices. Wrap pork in crepes, adding hoisin sauce and onions to taste.

Yields 12 to 14 crepes.

"In northern China, dried and ground corn is used to make jian bin; crisp-chewy, crepelike griddlecakes. Here, they're wrapped around thinly sliced barbecued [favorites] for a savory appetizer."

Per Serving (excluding unknown items):

59 Calories;
1g Fat (8.8% calories from fat);
1g Protein;
12g Carbohydrate;
1g Dietary Fiber;
0mg Cholesterol;
42mg Sodium.

Exchanges:

1 Grain(Starch);
0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0

Source : "Posted to KitMailbox Digest by Cairn Rodrigues on Sep 18, 1998"
Formatted by : Chupa Babi
* Exported from MasterCook *

Grilled Eggplant Parmesan Sandwich

Ingrdients :

1 large eggplant (1 1/4-1 1/2 pounds), cut into 12 1/4-inch-thick rounds
Canola or olive oil cooking spray
1/4 teaspoon salt
3 tablespoons finely shredded Parmesan or Asiago cheese
1/2 cup shredded part-skim mozzarella cheese
4 small pieces focaccia or rustic Italian bread
2 teaspoons extra-virgin olive oil
5 ounces baby spinach
1 cup canned crushed tomatoes, preferably fire-roasted
3 tablespoons chopped fresh basil, divided

Method :

1. Preheat grill to medium-high.

2. Place eggplant rounds on a baking sheet and sprinkle with salt. Coat both sides lightly with cooking spray. Combine Parmesan (or Asiago) and mozzarella in a small bowl. Brush both sides of focaccia (or bread) with oil.

3. Place spinach in a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on High until wilted, 2 to 3 minutes. Combine tomatoes and 2 tablespoons basil in a small microwave-safe bowl. Cover and microwave until bubbling, about 2 minutes.

4. Place all your ingredients on the baking sheet with the eggplant and take it to the grill. Grill the eggplant slices until brown and soft on both sides, 2 to 3 minutes per side. Grill the bread until toasted, about 1 minute per side. Return the eggplant and bread to the baking sheet. Reduce grill heat to medium.

5. Place 1 eggplant round on top of each slice of bread. Layer 1 tablespoon tomatoes, 1 tablespoon wilted spinach and 1 tablespoon cheese on each slice of eggplant. Repeat with the remaining eggplant, sauce, spinach and cheese. Sprinkle each stack with some of the remaining basil. Place the baking sheet on the grill, close the lid and grill until the sandwiches are hot and the cheese is melted, 5 to 7 minutes.

Makes 4 servings.

Per serving:

291 calories;
8 g fat (2 g sat, 3 g mono);
12 mg cholesterol;
48 g carbohydrate;
12 g protein;
9 g fiber;
756 mg sodium;
526 mg potassium.

Nutrition bonus:

Vitamin A (38% daily value),
Vitamin C (23% dv),
Calcium (22% dv),
Potassium (15% dv).

Source : Low Fat Good Cooking

Five A Day Spanish Pasta Salad - 2 pts, Carbs 23g; Fiber 3g

Serving Size : 14
Preparation Time : 0:45
Description: "2 pts"


Ingredients :

4 cups cooked multicolored macaroni
1 1/2 cups salsa -- separated
1 cup chopped red onion
2 cups tomato
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1 cup cooked black beans -- or red beans
1 cup cooked corn
1 Tbsp cilantro

Preparation Method :

1. In a bowl, mix macaroni and 1/2 cup salsa.
2. Cool in refrigerator for 30 minutes; then add rest of ingredients.
3. Refrigerate at least 1 hour prior to serving.

Serves 14 - Per Serving

Calories 110 (Calories from Fat 5);
Total Fat 1g (Saturated Fat 0g);
Total Carbohydrates 23g ( Sugars 4g);
Dietary Fiber 3g;
Cholesterol 0mg;
Sodium 280mg;
Protein 5g

Per Serving (excluding unknown items):

106 Calories;
1g Fat (5.5% calories from fat);
4g Protein;
22g Carbohydrate;
3g Dietary Fiber;
0mg Cholesterol;
126mg Sodium.

Exchanges:

1 Grain(Starch);
0 Lean Meat;
1 Vegetable.


Nutr. Assoc. : 2829 0 2679 0 0 0 0 0 0

Recipe By : Reproduced from Centers for Disease Control and Prevention
Source : "Colorado Department of Public Health and Environment"
Formatted by : Chupa Babi

• Exported from MasterCook *

Low Fat WW Chicken, Snow Pea and Spinach Salad

Ingredients :

6 cups water
3 cups snow peas
2 medium red bell peppers, cored and chopped
2 skinless boneless chicken breast tenderloins, about 4 ounces each, cooked and chopped
5 cups torn spinach leaves
3 cloves garlic, minced
3 tablespoons balsamic vinegar
1 teaspoon sesame oil
2 tablespoons lemon juice
1/4 teaspoon ground black pepper

Method :

1. Bring water to a boil in a large saucepan. Add snow peas and cook until they are just tender, about 2 minutes.

2. Rinse immediately in cold water.

3. Combine snow peas, bell peppers, chicken and spinach in a large bowl.

4. In a separate bowl, whisk together remaining ingredients and drizzle over salad.

5. Chill for 2 hours before serving.

Yield: 4 servings

Per serving:

141 calories,
2g fat,
6g fiber,
35mg chol,
19g protein,
14g carbs,
94mg sodium

WW Pts: 2

Source: 500 (Practically) Fat-Free One-Pot Recipes by Sarah Schlesinger, 1998 Via All Around Cooking

Diabetic Low Fat Sweet Potato Pone

Yield: 4 servings

Ingredients :

1 small onion, finely chopped
1 tablespoon margarine
3 tablespoons flour
1 cup fat-free milk
1/2 cup no-cholesterol real egg product or 2 eggs
1 large sweet potato (about 8 ounces), unpeeled,cut into 1-inch cubes, cooked
2 tablespoons packed light brown sugar
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon ground cloves
1/4 teaspoon salt
2-3 dashes white pepper
4 egg whites, beaten to stiff peaks

Directions :

1. Saute onion in margarine in medium saucepan until tender, 3 to 5 minutes.

2. Stir in flour; cook 2 to 3 minutes. Stir in milk; heat to boiling, stirring constantly, until thickened.

3. Beat egg product in small bowl until thick and lemon colored, 2 to 3 minutes.

4. Slowly whisk about half the milk mixture into egg; then whisk egg mixture into saucepan. Cook over low heat, whisking constantly, 1 minute; remove from heat.

5. Coarsely mash sweet potato with fork. Mix sweet potato, brown sugar, spices, salt, and pepper into milk and egg mixture. Mix in half the egg whites; fold mixture into remaining egg whites.

6. Spoon mixture into lightly greased 1-quart souffle dish or casserole. Bake at 375 degrees F. until puffed and golden (sharp knife inserted halfway between center and edges will come out almost clean), 30 to 35 minutes.

Nutritional Information Per Serving (4 servings):

Calories: 179,
Fat: 3.1 g,
Cholesterol: 1 mg,
Sodium: 303 mg,
Protein: 5.5 g,
Carbohydrate: 27.7 g

Diabetic Exchanges:

1/2 Vegetable,
1 Bread/Starch,
1/2 Meat

3 WW Points

Source: "1,001 Recipes For People with Diabetes" by Surrey Books via The Diabetic Gourmet Daily Recipe Mailer

Fat Free Apple Pie

Ingredients:

1-1/2 cups all-purpose flour
1/2 cup natural cane sugar
1/4 tsp. baking powder
1/4 tsp. baking soda
1/2 cup 1-percent vanilla soy milk
1 Tbs. fat-free egg product
1 tsp. grated lemon zest (optional)

Preparation:

1. In a food processor combine flour, sugar, baking powder and baking soda. Blend for 15 seconds.

2. Combine soy milk, egg product and lemon zest in a cup.

3. With the motor running, add soy-milk mixture to dry ingredients. Process until dough forms a ball--about 20 seconds.

4. Transfer dough to a lightly floured surface. Knead until dough comes together.

5. With floured hands, press dough into pie pan. Cover with wax paper and fill with dried beans. This works as a pie weight and prevents the crust from puffing.

6. Bake crust until lightly browned--approximately 15 to 20 minutes--at 350 degrees.

Source : Fat Free Vegan

Low Fat Shrimp Fried Rice

Servings Per Recipe: 2

Ingredients :

2 cups cauliflower
1/4 cup diced onion
1/4 cup diced ham
4 Tbsp soy sauce
1 large egg
1 egg white

Directions :

1. Grate cauliflower then saute ham or the meat of your choice and onion with cooking spray.

2. Add cauliflower and let cook until softened.

3. Add soy sauce push cauliflower mixture to one side and scramble one egg and one egg white.

4. Once eggs are set mix into cauliflower mixture and serve.


Amount Per Serving :

Calories: 150.6
Total Fat: 6.0 g
Cholesterol: 123.6 mg
Sodium: 2,266.4 mg
Total Carbs: 10.9 g
Dietary Fiber: 3.1 g
Protein: 14.2 g

Source : Low Fat Good Cooking

Low Fat Low Carb Halibut With Cilantro And Lime

Serving Size : 4

Ingredients :

1 pound halibut -- tuna or swordfish steaks
2 tablespoons fresh lime juice
1/4 cup low-sodium soy sauce
1 teaspoon cornstarch
1/2 teaspoon fresh ginger -- minced
1/2 teaspoon vegetable oil
1/2 cup red or yellow onion -- slivered
2 cloves garlic -- minced
1/4 cup cilantro -- coarsely chopped

Method :

1. Cut halibut into 1-inch pieces; sprinkle with lime juice.

2. Blend soy sauce into cornstarch in cup until smooth; stir in ginger.

3. Heat oil in wok or large nonstick skillet over medium heat. Add onion and garlic; stir-fry 2 minutes.

4. Add halibut; stir-fry 2 minutes or until halibut is opaque. Stir soy sauce mixture; add to wok. Stir-fry 30 seconds or until sauce boils and thickens.

5. Sprinkle with cilantro.

6. Garnish with lime wedges, if desired.


Per Serving (excluding unknown items):

151 Calories;
3g Fat (20.0% calories from fat);
25g Protein;
4g Carbohydrate;
trace Dietary Fiber;
36mg Cholesterol;
665mg Sodium.

Exchanges:

0 Grain(Starch);
3 1/2 Lean Meat;
1/2 Vegetable;
0 Fruit;
0 Fat.

Source : Low Fat Good Cooking

Jamaican Jackass Corn - 2 pts, 22g Carbohydrate; 1g Dietary Fiber;

Yield : 14 biscuits

Ingredients :

1 cup all-purpose flour
1/4 teaspoon baking powder
1 cup sugar
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
1 cup shredded unsweetened coconut
3 tablespoons water

Preparation Method :

1. Preheat the oven to 375F. In a medium-size bowl, combine the flour, baking soda, sugar, nutmeg and salt. Stir in the coconut. Add the water and mix, forming a very stiff dough that will not crumble.

2. Roll out the dough on a floured board to 1/8-inch thickness. Cut the dough into small rectangles. Place the pieces onto a greased cookie sheet and prick each one with a fork. Bake for 8 to 9 minutes, or until brown. Remove from the oven and transfer to a plate to cool.

Makes 12 to 15 biscuits

"This crunchy snack will keep you for a long time. Yet another clever Jamaican expression, its name reputedly comes from the sounds made during eating, which resemble a jackass chewing on his corn."


Per Serving (excluding unknown items):

108 Calories;
2g Fat (16.5% calories from fat);
1g Protein;
22g Carbohydrate;
1g Dietary Fiber;
0mg Cholesterol;
48mg Sodium.

Exchanges:

1/2 Grain(Starch);
0 Fruit;
1/2 Fat;
1 Other Carbohydrates.


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

Recipe By :"Lucinda's Authentic Jamaican Kitchen" by Lucinda Scala Quinn
Formatted by : Chupa Babi in MC
• Exported from MasterCook *

Low Fat Parmesan Cheese Baked Chicken

Ingredients :

4 chicken breasts
1 cup eggbeaters or 4 eggs
1 cup grated lowfat parmesan cheese

Method :

1. Dip chicken breasts in eggs/eggbeaters

2. Then dip chicken breasts in parmesan cheese

3. Place on cookie sheet sprayed with Pam

4. Bake in oven at 425 degrees til cooked, about 30-40 minutes.

Source : Low Fat Good Cooking

Diabetic Chocolate-Peanut Butter Parfaits

Yield: 4 servings

Ingredients :

1 package (4-serving size) sugar-free instant
or cook-and-serve chocolate pudding mix
2 cups nonfat or low-fat milk
2 tablespoons shaved dark chocolate (optional)

Peanut Butter Mixture:

3 tablespoons nonfat or low-fat milk
3 to 4 tablespoons smooth peanut butter
2 cups nonfat or light whipped topping

Directions :

1. Prepare the pudding using the milk according to package directions. Chill well before assembling the parfaits.

2. To make the peanut butter mixture, combine the milk and peanut butter in a medium bowl and whisk until smooth. Fold in the whipped topping.

3. To assemble the parfaits, place 1/4 cup of the pudding in the bottom of each of flour 8-ounce balloon wine glasses.

4. Top the pudding with 1/4 cup of the peanut butter mixture.

5. Top the peanut butter layer in each glass with a quarter of the remaining pudding and then a quarter of the remaining peanut butter mixture.

6. Top each serving with a sprinkling of chocolate if desired.

7. Cover and chill for at least 2 hours before serving.

Nutritional Information Per Serving (1/4 of recipe):

Calories: 213,
Carbohydrate: 28 g,
Cholesterol: 2 mg,
Fat: 6.3 g,
Saturated Fat: 1.4 g,
Fiber: 0.9 g,
Protein: 7.8 g,
Sodium: 225 mg,
Calcium: 169 mg

Diabetic Exchanges:

2 Carbohydrate, 1 Fat

5 WW Points

Source: "The Complete Diabetes Prevention Plan" Via The Diabetic Gourmet Daily Recipe Mailer

WW Salad Bar Pasta Salad - 3 pts, 25g Carbohydrate; 4g Dietary Fiber;

Serving Size : 6

Ingredients :

5 oz. whole wheat bow-tie pasta -- cooked and drained
1 cup shredded carrots
1 cup chopped bell pepper -- seeded, red or green bell pepper
1 cup bean sprouts
1 cup chopped cherry tomatoes
1/4 cup crumbled feta
1/4 cup sliced green olives
2 marinated artichoke hearts -- chopped
2 Tbsp lemon juice
4 tsp olive oil
1/2 tsp salt
1/2 tsp ground black pepper
Several dashes hot red pepper sauce

Preparation Method :

Toss all the ingredients in a large salad bowl until well-blended.

Makes 6 servings, Serving size: 1 1/4 cups.

Per Serving (excluding unknown items):

167 Calories;
6g Fat (29.9% calories from fat);
6g Protein;
25g Carbohydrate;
4g Dietary Fiber;
6mg Cholesterol;
338mg Sodium.

Exchanges:

1 Grain(Starch);
0 Lean Meat;
1 Vegetable;
0 Fruit;
1 Fat.


Nutr. Assoc. : 26189 0 2236 0 902557 3272 678 0 0 0 0 0 0

Source: "Weight Watchers International"
Formatted by : Chupa Babi
* Exported from MasterCook *

Chocolate No-Fat Cake

Yield: 18 pieces.

Ingredients :

1 1/4 cups flour
1/2 tsp. baking soda
1/2 cup cocoa
4 egg whites
1 cup sugar
1/2 cup white Karo syrup
1/4 cup cornstarch
1 cup water

Method :

1. Spray 9"x13" baking dish with non-stick cooking spray. Blend flour, cocoa, sugar, cornstarch and baking soda together well.

2. In another bowl, blend egg whites, Karo syrup and water. Whisk until frothy.

3. Add to dry ingredients and stir. Pour into baking pan.

4. Bake at 350 deg. F. for 30 minutes or until toothpick comes out dry.


Note: When ready to serve, can top with fat-free prepared chocolate pudding or fat-free Reddi-Wip aerosol topping if desired.

Per Serving:

CALORIES: 110
FAT: 0g
SATURATED FAT: 0g
SODIUM: 60mg
CARBOHYDRATE: 26g
CHOLESTEROL: 0mg
PROTEIN: 2g
FIBER: 0g

Source : Low Fat Good Cooking

Low Fat WW Potato Cakes with Chili Topping

Yield: 4 servings.

Ingredients :

1 (1-pound, 4 ounce) package refrigerated hash brown potatoes
1/4 cup fat-free egg substitute
2 tablespoons all-purpose flour
Cooking Spray
1 (15-ounce) can no-salt-added red kidney beans, drained
1 (14.5-ounce) can chili-style chunky tomatoes, undrained
2 teaspoons chili powder
1/2 cup (2 ounces) shredded reduced-fat Monterey Jack cheese

Method :

1. Combine first 3 ingredients in a medium bowl, stirring well. Shape mixture into 8 (3-inch) patties; place on a baking sheet coated with cooking spray. Coat patties with cooking spray. Bake patties at 400 F for 15 minutes or until golden, turning once.

2. While patties cook, combine beans, tomatoes, and chili powder in a small saucepan; bring to a boil over medium-high heat, stirring often. Cover, reduce heat, and simmer 5 minutes.

3. Place 2 patties on each serving plate; spoon tomato mixture over patties, and sprinkle with cheese.

FOR A QUICK MEAL: Serve with a simple tossed salad and cornbread.

Points: 5

Per Serving:

Calories 300;
Carbohydrate 54.4 g;
Fat 3.1 g (saturated 1.6 g);
Fiber 15.3 g;
Protein 16.1 g;
Cholesterol 9mg;
Sodium 771 mg;
Calcium 193 mg;
Iron 5.1 mg

Source : All-Around Cooking back in 2006

Low Fat Eggplant Relish

Here is a lowfat egglant relish. Most of them (also called caponata in italian and savory) are pretty fatty because of all the olive oil. The Sicilians make theirs with raisins and much sweeter(more likechutney). Hope this brings back happy memories!

Ingredients :

Chopped-Eggplant Relish
2 medium eggplants, (about 2 pounds)
2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon pepper
2 garlic cloves, minced

Preparation Method :

1. Preheat oven to 400°.

2. Pierce eggplants several times with a fork. Place eggplants on a baking sheet, and bake at 400° for 40 minutes or until tender (eggplants should be tender yet firm enough to chop).

3. Cut each eggplant lengthwise into quarters; drain well. Peel eggplant; chop pulp.

4. Combine the chopped eggplant and remaining ingredients in a medium bowl; stir mixture gently.

Yield: 2 cups (serving size: 1/4 cup)

CALORIES 26 (3% from fat);
FAT 0.1g (sat 0.0g,mono 0.0g,poly 0.1g);
IRON 0.7mg;
CHOLESTEROL 0.0mg;
CALCIUM 37mg;
CARBOHYDRATE 6.3g;
SODIUM 78mg;
PROTEIN 1.1g;
FIBER 1.5g

Source : Cooking Light, March 1997
Formatted by : Chupa Babi

Fat Free Mushroom Soup

Serves 6

Ingredients :

2 quarts mushroom or vegetable stock
2 cups mushrooms
2 large carrots
2 stalks celery
1 onion
4 large potatoes
1 bunch parsley
1 bunch green onions
basil
thyme
oregano
salt and pepper

Directions :

1. Clean and slice mushrooms, carrots, celery, onion, and potatoes and cook in mushroom or veggie stock until tender. Add seasonings to taste.

2. If starting without mushroom stock, use 2 qt. water and cook 3 cups mushrooms until tender, then add other ingredients. Add parsley, green onions, basil, a dash of thyme and oregano. Cook a few more minutes. Salt and pepper to taste.

3. Also makes good noodle soup. Just add 1 cup eggless noodles with parsley and green onions.

Source : Fat Free Vegan

Spicy Mustard Hummus

Serves 3

Ingredients :

7 3/4 ounces garbanzo beans
1 teaspoon mustard, brown, organic
1 teaspoons sweet pickle relish
1 pepper to taste
1 Hot sauce, to taste
1 old bay seasoning, to taste

Method :

1. Wash and drain chickpeas.
2. Mash and mix in mustard and relish.
3. Season with dashes of hot sauce, pepper, and old bay.

Per serving (Serving Size 76.3g)

Calories 274 (Calories from Fat 15%);
Total Fat 4.7g (Saturated Fat 0.4g);
Total Carbohydrates 45.4g;
Dietary Fiber 12.9g;
Sugars 8.3g;
Cholesterol 0mg;
Sodium 39mg;
Protein 14.4g.

Author : de2nc
Source : Calorie-Count.com
Formatted by : Chupa Babi