Fat Burner Soup Recipe - Purple Gazpacho Soup

4 servings

Ingredients :

4 or 5 large ripe tomatoes (cherokee purple or black krim tomatoes) peeled, seeded & chopped
1/2 medium serrano pepper, minced
5 cloves garlic, minced
2 medium cucumbers, peeled, seeded and diced
4 stalks celery, diced
1 medium red bell pepper, seeded and diced
1 medium red onion, peeled and thinly sliced
2-3 small ripe but slightly firm Haas avocados, peeled and cubed
4 cups tomato vegetable juice
2 Tbl. each fresh lemon juice and lime juice
2 Tbl. medium-acid red wine vinegar and/or aged balsamic
2 Tbl. fresh basil, chopped
2 Tbl. fresh Italian parsley, chopped
1 Tbl. fresh cilantro, chopped
1/2 cup best-quality extra-virgin olive oil
tabasco sauce to taste
kosher salt and ground black pepper to taste

Method :

1. Combine all of the vegetables in a large bowl. Add the tomato juice, lemon juice and vinegar and stir very briefly. Stir in the fresh herbs and season with salt and pepper to taste.

2. Chill the soup for at least one hour before serving. Remove from the refrigerator, stir, let sit for 15 minutes before serving.

~ OPTIONAL-

Serve sprinkled with 1fresh red rubin basil flowers and lemon basil flowers (just the sweet soft flower parts not the husks)

variations:

~ replace purple tomatoes with tomatoes of your choosing

Author: Robert Donaghey of Vista, California
Source: 7 MINUTE CHEF - Volume 1
Formatted by : Chupa Babi in MC

ChupaNote: used the Spicy V8 and yellow tomatoes rather than purple. Used a fair amount of harissa instead of hot sauce.

Healthy Cooking Recipes - Tex Thai Chicken Breasts

Makes: 4 servings

Prep: 30 minutes
Marinate: 1 hour
Grill: 12 minutes

Ingredients :

3/4 cup bottled green salsa
1/4 cup unsweetened coconut milk
1 green onion, chopped (2 Tbsp.)
1/2 tsp. finely shredded lime peel
1 Tbsp. lime juice
1 Tbsp. chopped fresh cilantro
1 Tbsp. chopped fresh mint
1 tsp. green curry paste
1 tsp. grated fresh ginger
1 tsp. soy sauce
1 clove garlic, minced
4 skinless, boneless chicken breast halves (1-1/4 lb. total)
Chopped mango
Chopped cucumber
Fresh mint (optional)

Directions :

1. For marinade, in a blender or food processor combine salsa, coconut milk, green onion, lime peel and juice, cilantro, mint, curry paste, ginger, soy sauce, and garlic. Cover and blend or process until nearly smooth. Remove 1/3 cup of the mixture for sauce; cover and chill until serving time.

2. Place chicken in a large resealable plastic bag set in a shallow dish. Pour remaining marinade over chicken; seal bag. Marinate in refrigerator for 1 to 2 hours, turning bag occasionally. Drain chicken, reserving marinade.

3. For a charcoal grill, grill chicken on rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until chicken is no longer pink (170 degrees F), turning once and brushing with reserved marinade halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Cover and grill as above.) Serve chicken with mango and cucumber. Drizzle with reserved 1/3 cup marinade mixture. If desired, garnish with mint.

Nutrition Facts :

Calories 226, Total Fat (g) 6, Saturated Fat (g) 3, Monounsaturated Fat (g) 0, Polyunsaturated Fat (g) 1, Cholesterol (mg) 82, Sodium (mg) 465, Carbohydrate (g) 8, Total Sugar (g) 4, Fiber (g) 1, Protein (g) 34

Source : Better Homes And Gardens Daily Recipe Mailer

Low Carb Recipes - California Goat Cheese Pesto - 1g carb, 0g fiber

Makes about 1 cup

Active Time : 15 minutes
Total Time : 15 minutes

Ingredients :

4 ounces soft goat cheese, crumbled
1 cup packed flat-leaf parsley leaves (1-2 bunches)
1/2 cup packed fresh oregano leaves (1 bunch)
2 tablespoons water
1 teaspoon Dijon mustard
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt

Directions :

Place all ingredients in a food processor; pulse a few times, then process until fairly smooth, or to the desired consistency, scraping down the sides occasionally.

Nutrition Information: Per 2-tablespoon serving:
43 calories; 3 g fat (2 g sat, 1 g mono); 7 mg cholesterol; 1 g carbohydrate; 3 g protein; 0 g fiber; 145 mg sodium.

The taste of soft goat cheese is more present in this California version of pesto than Parmigiano-Reggiano is in a basil pesto. Consider it a multidimensional recipe: dip, sauce and spread.

Source: EatingWell

Formatted by : Chupa Babi in MC

Fat Free Recipes - Green Olive and Almond Spread - 2g carbs, 1g fiber

Green Olive and Almond Spread - 2g carbs, 1g fiber

Makes 1/2 cup, for 6 appetizer servings
Active Time: 10 minutes
Total Time: 40 minutes

Ingredients :

1/2 cup pitted briny green olives
1/4 cup Marcona almonds or other almonds, toasted (see
Ingredient Note and Kitchen Tip)
1 teaspoon fresh tarragon or 1/2 teaspoon dried
1 teaspoon lemon juice
1 tablespoon extra-virgin olive oil

Method :

1. Combine olives, almonds, tarragon and lemon juice in a food processor. Pulse until roughly chopped.
2. Add oil in a steady stream and process just until the oil is absorbed. (Alternatively, finely chop the olives, almonds and tarragon by hand and combine with lemon juice and oil in a medium bowl.)
3. The spread should have a coarse but easily spoonable texture.
4. Let stand for about 30 minutes for the flavor to develop.

Nutritional Information : Per serving:
71 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 2 g carbohydrate; 1 g protein; 1 g fiber; 147 mg sodium; 7 mg potassium.

0 Carbohydrate Servings

Exchanges: 1 1/2 fat

TIP:

To toast almonds, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.

Ingredient note:
Spanish Marcona almonds have recently become more popular and more available. They’re a little flatter than ordinary almonds, with a richer flavor. Always skinned, most Marcona almonds have already been sautéed in oil and lightly salted when you get them.

MAKE AHEAD TIP:

Cover and refrigerate for up to 1 day.

Source: EatingWell
Formatted by : Chupa Babi in MC

Serve this simple but unique spread with zucchini or cucumber rounds or fire-toasted thin baguette slices.

Low Fat Salad Recipes - Green Salad

Green Salad

1 Serving

Choose mixed salad greens whenever you can. Or mix romaine lettuce with spinach or any other dark green variety. Romaine by itself is fine, but the darker the greens, the more antioxidants they contain. If you find balsamic vinegar too strong for your taste, pick a milder vinegar like apple cider.

Ingredients:

2 cups salad greens
1 tsp olive oil (preferably extra virgin)
1 tbsp balsamic vinegar
1 tsp Italian or other seasoning mix

Instructions:

Whisk the dressing together and toss with the greens. Add any chopped vegetables you have on hand.

Nutritional Information:Per serving:
58 calories,
5 g total fat (1 g sat)
0 mg cholesterol
4 g carbohydrate
2 g protein
2 g fiber
9 mg sodium

Recipes for Diabetic People - Diabetic Caribbean Chicken Breasts

Diabetic Caribbean Chicken Breasts

Yield: 4 Servings

Ingredients :

2 tablespoons frozen orange juice concentrate
1 teaspoon grated orange peel
1 tablespoon olive oil
2 teaspoons lime juice
1 teaspoon ground ginger
2 teaspoons minced garlic
1/2 teaspoon oregano
1/2 teaspoon white pepper
Salt and fresh ground pepper to taste
4 (4 ounce) portions frozen boneless, skinless chicken breasts

Directions :

1. Combine all ingredients except the chicken in a large bowl.

2. Add chicken to marinade. Refrigerate 5 hours or overnight.

3. Discard the marinade and grill or broil the chicken for 5-7 minutes per side, until juices run clear.

Nutritional Information Per Serving (3-4 ounces with sauce):
Calories: 148, Fat: 4 g, Cholesterol: 68 mg, Sodium: 60 mg, Carbohydrate: 1 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 25 g

Diabetic Exchanges:
4 Very Lean Meat

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

Low Fat Good Cooking Recipes - Warm Spinach Salad with Turkey

Warm Spinach Salad with Turkey

Serves 4

Ingredients :

1 10-oz. package fresh spinach (baby is best)
1/4 cup olive oil
2 cloves garlic, pressed
1 cup fresh mushrooms, sliced (about 5-oz.)
1 medium red bell pepper, seeded, de-ribbed and chopped
2 cups cooked turkey, cubed
1/4 cup bacon bits *
1/4 teaspoon pepper

DRESSING

1/4 cup balsamic vinegar
2 tablespoons brown sugar
2 tablespoons water
1/2 teaspoon ground ginger

Method :

1. Place spinach in a large bowl and set aside.

2. Heat oil in a skillet over medium-high heat; add garlic and cook until transparent.

3. Reduce heat to medium low; add mushrooms, bell pepper and pepper; blend well.

4. Add turkey cubes and cook until heated through (1 to 2 minutes). Spoon hot mixture over spinach.

5. Add bacon bits and toss well. Divide salad into 4 serving plates. Heat the dressing ingredients in a small saucepan; bring to boiling, then drizzle hot dressing over salad.

Per Serving:
292 Calories; 16g Fat; 32g Protein; 11g Carbohydrate; 2g Dietary Fiber; 78mg Cholesterol; 222mg Sodium.

Exchanges:

0 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 3 Fat; 0 Other Carbohydrates.

LC Serving Suggestion:
Cauli-rice (process cauliflower in a blender or food processor till it resembles grains of rice; steam rice in a little water till tender; drain, salt and pepper to taste) and steamed green beans.

Serving Suggestion:
Add whole wheat couscous and a bowl of raw baby carrots.

Kosher:
Use soy bacon or soy bacon bits.

Low Fat Good Cooking Recipes - Banana Split Cake

Banana Split Cake

Ingredients :

1 Prepared Angel food Cake
1 Package of fat-free, sugar free Jell-O Vanilla Pudding-Instant,prepared
4 medium bananas
4 cups of strawberries
2 tubs of Cool Whip Free

Direction :

1. Prepare the pudding as directed on the box. Cut all fruit into bite sized pieces. Cut the angel food cake into bite sized pieces.

2. Separate all ingredients in half. Layer ingredients in the following order: half of the angel food cake, half of the pudding, half of the bananas, half of the cool whip, half of the strawberries.

3. Repeat the layer with the second half of ingredients.

Recipes for Diabetic People - Diabetic Summer Ratatouille

Diabetic Summer Ratatouille

Yield: 4 Servings

Ingredients :

1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 ounce) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper

Directions :

1. In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil.
2. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender,

stirring often.
3. Remove the zucchini-yellow squash saute to a salad bowl.
4. Add remaining ingredients and let stand at room temperature for 1 hour.

Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 6 g, Cholesterol: 0 mg, Sodium: 299 mg, Carbohydrate: 11 g,

Dietary Fiber: 4 g, Sugars: 7 g, Protein: 2 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

Source: "Express Lane Diabetic Cooking" by Robyn Webb

Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat Bread Pudding

Low Fat Bread Pudding

Ingredients :

2 c skim milk
1/2 c cup egg beaters
10 single serving packages of splenda
1 teaspoon cinnamon
1/4 teaspoon salt
4 slices raisin bread cubes
2 teaspoons of butter or margarine

Prepration Method :

1. Combine milk, eggs, sugar, cinnamon and salt in a 2 quart microwave safe casserole dish. Beat with mixer.

2. Stir in bread cubes, dot with butter. Microwave 26 to 28 minutes on Medium (simmer) or until almost set in center.

3. Let stand 5 minutes, to serve cut into 4 pieces.

Recipes for Diabetic People - Diabetic Creole Style Shrimp and Grits

Diabetic Creole Style Shrimp and Grits

Ingredients :

1 pounds shrimp, medium in shells
1/2 cup(s) grits, yellow
12 ounce(s) asparagus
1 medium pepper(s), red, bell
1/2 cup(s) onion(s)
2 clove(s) garlic
1 tablespoon oil, olive
2 tablespoon flour, all-purpose
2 teaspoon Creole seasoning, salt-free
3/4 cup(s) broth, reduced-sodium chicken
salt
pepper, black ground

Preparation :

1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact (if desired). Rinse shrimp; pat dry with paper towels. Prepare grits according to package directions. Cover and keep warm.

2. Meanwhile, in a large skillet, cook asparagus, sweet pepper, onion, and garlic in hot oil for 4 to 5 minutes or just until vegetables are tender.

3. Stir flour and Creole seasoning into vegetable mixture. Add chicken broth. Cook and stir just until bubbly; reduce heat. Stir in shrimp. Cover and cook for 1 to 3 minutes or until shrimp are opaque, stirring once. Serve over grits. Season to taste with salt and black pepper.

Nutritional Info (per serving):
Calories: 241, Saturated Fat: 1g, Sodium: 387mg, Dietary Fiber: 2g, Total Fat: 6g, Carbs: 25g, Cholesterol: 129mg, Protein: 22g

Exchanges:
Vegetable: 2 , Starch: 1 , Lean Meat: 2 , Fat: 1 Carb, Choices: 1.5

Source : Diabetic Living Online

Low Fat Southern Crockpot Chicken and Grits

Low Fat Southern Crockpot Chicken and Grits

Serving Size : 4

Ingredients :

1 3/4 cups fat-free chicken broth
6 tablespoons corn grits -- uncooked
1 tablespoon olive oil
1 small onion -- diced
1 medium clove garlic -- minced
1 cup mushrooms -- sliced
1 medium jalapeño pepper -- seeded and minced
1 medium red bell pepper -- or yellow pepper, chopped
2 medium tomatoes -- cored and chopped
1/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon black pepper
1 pound skinless chicken thighs boneless, cut into 1-inch chunks

Method :

1. Place broth in a 3 to 5 quart crockpot. Slowly add grits, stirring constantly, to avoid lumps, set crockpot aside.

2. Heat oil in a large skillet over medium-high heat. Add onion, garlic, mushrooms, jalapeño and red pepper; saute, stirring frequently, about 5 minutes. Add vegetables to crockpot. Place tomatoes, cumin, salt and pepper in crockpot; stir to mix. Add chicken thighs.

3. Cover and cook at medium setting for 5 to 6 hours.

Per Serving (excluding unknown items):
207 Calories; 6g Fat (26.2% calories from fat); 20g Protein; 21g Carbohydrate; 4g Dietary Fiber; 54mg Cholesterol; 549mg Sodium.

Exchanges:
1 Grain(Starch); 2 1/2 Lean Meat; 11/2 Vegetable; 1/2 Fat.

NOTES : Yields about 1 1/2 cups per serving.

Source: Weight Watchers.com

Fat-Free Vegetarian Recipes - Vegetarian Hot and Sour Soup

Vegetarian Hot and Sour Soup

A deliciously, spicy soup full of veggies and tofu.

Prep Time: 30 minutes
Cooking Time: 20 minutes
Makes: 4 servings

Ingredients :

4 cups vegetable stock
3 Tbsp. soy sauce
1 Tbsp. chopped fresh ginger
1-2 crushed garlic cloves
1/4 cup rice vinegar
2 tsp. sugar
1 Tbsp. hot Asian-style chili sauce, or to taste
1/2 cup grated carrot
1 celery rib, thinly sliced
1/4 lb oyster mushrooms, thickly sliced
1, 8 oz. can sliced bamboo shoots, drained well
2 Tbsp. cornstarch mixed with 3 Tbsp. cold water
1/2, 300 gram pkg. soft tofu, cut into small cubes
2 green onions, finely chopped

Method :

1. Place the first 11 ingredients in a pot and bring to a gentle simmer. Simmer 5-8 minutes.
2. Stir in the cornstarch mixture and return to a simmer.
3. Stir in the tofu and heat through 1-2 minutes.
4. Ladle into bowls, sprinkle with green onions and serve

What to serve alongside :

This soup can make a palate-awakening start to an Asian-style dinner. It can also make a nice, light lunch on its own - perfect for warming your spirit on a cool, rainy Wets Coast day.

Options :

Make this a meat or seafood hot and sour soup by adding ingredients such as cooked and thinly sliced beef, pork or chicken breast, or shrimp or crabmeat. Make the soup more or less spicy by simply adjusting the amount of the hot chili sauce used

Nutrition Per Serving:
about 103 calories, 4.9g protein, 2.1g fat (0.2g saturated), 17.4g carbohydrate, 1.8g dietary fibre, 0mg cholesterol, 1464mg sodium.

%RDI:
3% calcium, 9% iron, 32% vit A, 3% vit C, 8% folate.

Low Fat Recipes - Ginger Beef and Broccoli

Ginger Beef and Broccoli

Fresh ginger makes this dish both fragrant and delicious.

Prep Time: 20 minutes
Cooking Time: About 10 mins
Makes: 4 servings

Ingredients :

1 lb. sirloin steak, thinly sliced
1 Tbsp chopped fresh ginger
2 garlic cloves, chopped
3 Tbsp. soy sauce
2 tsp. cornstarch
3 Tbsp. vegetable oil
1 medium onion, halved and sliced
4 cups small broccoli florets
1 Tbsp. brown sugar
1 Tbsp. rice vinegar
1/4 cup ketchup
1/2 cup beef stock

Method :

1. Place the steak in a bowl. Add the ginger, garlic, soy sauce and cornstarch and toss to coat. Marinate the beef 20-30 minutes.

2. Heat 2 Tbsp. of the oil in a large skillet or wok over high heat.

3. Add the beef and stir-fry until nicely coloured, about 2-3 minutes.

4. Remove the meat from the pan. Add the remaining oil to the pan. Add the onion and broccoli and stir-fry 2-3 minutes.

5. Add the remaining ingredients and bring to a boil. Return the beef to the pan and heat through.

6. Spoon onto a platter and serve.

What to serve alongside :
Serve the beef on a bed of steamed rice or Asian-style noodles. For an east-meets-west meal, serve with tortillas to roll and wrap the beef and broccoli mixture in. Hot chili sauce makes a nice and spicy dip for this dish.

Options :
Use other tender steak, such as strip loin, tender loin or rib-eye, instead of sirloin. Use 1 large bunch of gai lan (Chinese broccoli), washed, trimmed and chopped, instead of broccoli florets. Or, use a 4 cup mix of chopped green vegetables, such as celery, bok choy, broccoli and napa cabbage, instead of just broccoli florets.

Nutrition Per Serving:
about 306 calories, 27.4g protein,14.5g fat (2.4g saturated), 16.2g carbohydrate, 2g dietary fibre, 54mg cholesterol, 1158mg sodium.

%RDI:
4% calcium, 45% iron, 10% vit A, 0% vit C, 9% folate.

Healthy Cooking Recipes - Moroccan-style Vegetable Stew

Moroccan-style Vegetable Stew

A nutrient-rich and meat-free stew.

Prep Time: 25 minutes
Cooking Time: About 25 mins
Makes: 4 servings

Ingredients :

2 Tbsp. olive oil
2 garlic cloves, chopped
1 medium onion, halved and sliced
1 medium carrot, halved lengthwise and sliced
1 medium green bell pepper, cubed
1 tsp. paprika
1 tsp. ground cumin
1/4 tsp crushed chili flakes (optional)
1 tsp. dried mint
2 Tbsp. flour
2-1/2 cups low sodium chicken stock
2 medium white skinned potatoes, cubed
19 oz. can chick peas, drained well
Salt and freshly cracked black pepper to taste

Method :

1. Heat the oil in a pot over medium heat. Add the garlic, onion, carrot and bell pepper and cook, stirring, 3-4 minutes.

2. Mix in the spices, mint and flour and cook 1-2 minutes more. Slowly pour in the stock, stirring constantly.

3. Add the potatoes and chick peas and bring to a gentle simmer and cook 15-20 minutes, until the potatoes are tender.

4. Adjust seasoning and serve, if desired, on couscous.

What to serve alongside:
Couscous or steamed rice makes a nice bed for the vegetable stew to rest on. Ready-to-cook couscous mixes are available in the aisle rice is sold. Wedges of grilled pita bread would be great for dunking into the stew.

Options :
Reduce or omit some of the vegetables called for and replace with others that appeal, such as sliced celery, cubed red bell peppers, whole baby carrots, sliced shallots, cubed squash or sliced zucchini. Use 1 or 2 Tbsp of fresh, chopped mint instead of dry. To maintain its colour, add the fresh mint near the end of cooking.

Nutrition Per Serving:
about 300 calories, 9.7g protein, 8.5g fat (1.2g saturated), 48.2g carbohydrate, 7.3g dietary fibre, 1mg cholesterol, 673mg sodium.

%RDI:
6% calcium, 19% iron, 51% vit A, 55% vit C, 39% folate.

Diabetic Cooking Recipes - Banana Spice Cake

Banana Spice Cake

Makes 24 squares.

Ingredients :

1-1/4 cups sifted whole wheat flour
1 cup sifted all-purpose flour
1 cup sugar
1-1/2 teaspoons ground cinnamon
1-1/4 teaspoons each: baking powder and baking soda
3/4 teaspoon ground nutmeg
1/2 teaspoon ground cloves
1/8 teaspoon salt
1-1/4 cups mashed ripe bananas (about 2 medium)
2/3 cup no-salt-added buttermilk
1 packet Butter Buds Mix, liquified
1/2 cup liquid egg substitute
2 tablespoons chopped walnuts, optional

Direction :

1. Preheat oven to 350°F. Spray a 13 x 9-inch baking pan with nonstick cooking spray.

2. In a medium bowl, combine the flours, sugar, cinnamon, baking powder, baking soda, nutmeg, cloves and salt. In a large bowl, beat the bananas, buttermilk, Butter Buds and egg substitute with an electric beater or a wire whisk. Add the dry ingredients until well blended. Add the walnuts, if desired. Pour into the prepared pan. Bake 25 to 30 minutes or until toothpick inserted in the center comes out clean. Cool on wire rack. Cut into squares.

Per Serving (1 square):
90 calories, 2 g protein, 20 g carbohydrate, 1 g fat, 1 g saturated fat, 1 mg cholesterol, 85 mg sodium

Diabetic Exchanges: 1 starch/bread exchange W W 2 pts

Weight Loss Shake Recipe - Orange Julius

Orange Julius

Serving Size : 3

Ingredient :

6 ounces tofu, silken, Mori-Nu Lite -- comes out to half a 12.3 oz box
1 banana -- ripe
1/2 cup orange juice, frozen concentrate -- calcium enriched
1 cup soy milk -- or rice milk
2 tablespoons maple syrup
1/2 teaspoon vanilla
5 ice cubes

Preparation Method :

1. Combine all ingredients in a blender and process until completely smooth.
2. Serve immediately.

Yield: "3 cups"

Per Serving:
195 Calories; 2g Fat (9.8% calories from fat); 7g Protein; 38g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 61mg Sodium.

Exchanges:
1/2 Lean Meat; 2 Fruit; 0 Fat; 1/2 Other Carbohydrates.

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

Recipe By : Kristine Kieswer
Source: "Recipe from Healthy Eating for Life for Women"
* Exported from MasterCook *