Weigh Loss Recipes - Banana and Red Pepper Salad

Ingredients:

225 ml Yoghurt natural
1 item Banana
0.5 item Red pepper, small
1 tbls Vegetable oil
1 tsp Cumin seeds
1 tsp Black mustard seeds
1 pinch Cayenne pepper
Salt

Directions :

1. Chop the banana. Remove the seeds and chop the pepper. Mix together the yoghurt, banana and red pepper.

2. Heat the oil in a small pan, add the cumin and mustard seeds and fry for 2 minutes until they begin to pop. Add the cayenne pepper and salt and stir thoroughly, then quickly pour the spice mixture over the yoghurt salad, mixing together well.

3. Spoon the salad into serving bowls and serve immediately.

Healthy Cooking Recipes - Speedy Fajita Salad

Makes 4 servings

Ingredients :

1 tablespoon prepared taco seasoning
10–12 ounces cooked roast beef, thinly sliced
2 teaspoons extra-virgin olive oil, divided
1/2 large red bell pepper, thinly sliced
4 cups chopped romaine lettuce
1 cup chopped beefsteak tomatoes
1/4–1/2 cup diced red onion
3 tablespoons fresh lime juice
1/4 cup shredded reduced-fat Monterey Jack cheese
1/4 cup chopped fresh cilantro or Italian parsley leaves

Instructions :

1. In a medium bowl, add taco seasoning and beef slices and toss to coat.
2. Warm 1 teaspoon of the oil in a large nonstick skillet over medium-low heat. Add pepper slices; cook 4 minutes, until softened and lightly charred, stirring often. Add beef slices and cook to warm through, stirring.
3. Place lettuce, tomatoes, and onion in a large serving bowl. Toss with remaining teaspoon olive oil and lime juice. Top salad with warm beef-and-pepper mixture. Sprinkle with cheese and cilantro. Serve immediately (with tortillas, if you're in Phase 2 or 3).

Nutritional Information:
270 calories
11 g total fat (3.5 g sat)
70 mg cholesterol
12 g carbohydrate
28 g protein
3 g fiber
270 mg sodium

Low Fat Soup Recipes - Chicken with Tarragon Cream Sauce

Ingredients :

Juice of 1 lemon
1/3 cup heavy cream
1/2 teaspoon kosher salt, divided
1 teaspoon plus 1/2 cup all-purpose flour, divided
1 teaspoon plus 1 tablespoon butter, divided
3 large boneless, skinless chicken breasts (about 1 1/2 pounds), trimmed
1/4 teaspoon ground white pepper
1 teaspoon peanut or canola oil
1 cup reduced-sodium chicken broth, divided, plus more as needed
1/2 cup frozen peas, thawed
3 tablespoons finely minced fresh tarragon or dill, plus sprigs for garnish

Method :

1. Combine lemon juice and cream in a small bowl. Season with 1/4 teaspoon salt. Mash 1 teaspoon flour and 1 teaspoon butter in another small bowl until a paste forms. Set both bowls aside.

2. Dry chicken thoroughly with paper towels. Season with the remaining 1/4 teaspoon salt and white pepper. Dredge lightly in the remaining 1/2 cup flour, shaking off any excess. (Discard leftover flour.)

3. Heat the remaining 1 tablespoon butter and oil in a 12-inch cast-iron skillet over medium-high heat. Add the chicken—do not crowd the pan. Cook, turning once, until nicely browned on both sides, about 10 minutes total. Add 1/2 cup broth, reduce the heat and cover. Simmer until the chicken is cooked through, 4 to 6 minutes. (Check to make sure the pan juices don't run dry. If necessary, add more broth, a tablespoonful at a time, to prevent scorching.) Transfer the chicken to a clean cutting board and tent with foil.

4. Add the remaining 1/2 cup broth to the pan and bring to a boil over high heat. Cook until reduced to about 1/4 cup, 2 to 4 minutes. Reduce heat to medium, add the reserved lemon cream and bring to a simmer. Gradually whisk in the reserved butter-flour paste, a few bits at a
time, until the sauce coats the spoon, 1 to 2 minutes. Stir in peas.

5. Reduce the heat to low and return the chicken to the pan along with tarragon (or dill). Turn to coat with the sauce and cook until heated through, 1 to 2 minutes. Slice the chicken and serve with the sauce, garnished with sprigs of tarragon (or dill), if desired.

NUTRITION INFORMATION: Per serving:

231 calories; 10 g fat (5 g sat, 2 g mono); 91 mg cholesterol; 6 g carbohydrate; 28 g protein; 1 g fiber; 209 mg sodium; 347 mg potassium.

Nutrition bonus:
Selenium (31% daily value), Vitamin C (15% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 3 1/2 lean meat

Healthy Seafood Creole

SERVES 4

New Orleans and the bayou country of Louisiana are the birthplace of
Creole.
In this recipe, the fiery sauce pairs with fresh shrimp and fish.

1 teaspoon olive oil
2 cups diced onions
1 green pepper, diced
3/4 cup diced celery
3 cloves garlic, minced
2 cans (14 1/2 ounces each) no-salt-added tomatoes, chopped
1 teaspoon dried thyme
1 bay leaf
1/4 teaspoon ground red pepper
8 ounces peeled and deveined medium shrimp
8 ounces fish fillets (cod, sea bass, orange roughy or catfish), cut
into 1" Pieces
2 cups hot, cooked long-grain white rice

Coat a large saucepan with no-stick spray. Add the oil and heat over medium-high heat until hot. Add the onions and saute for 2 minutes. Add the peppers and celery and continue cooking for 2 minutes. Add the
garlic and cook for 1 minute. Add the tomatoes, thyme, bay leaf and red pepper. Bring to a boil, reduce the heat to medium-low and simmer for 15 to 20 minutes, or until the vegetables are just tender. When the
vegetables are tender, add the shrimp and fish fillets. Cover and cook over medium heat for 3 to 5 minutes, or until the shrimp turns pink and the fish opaque.

To serve, remove the bay leaf. Place 1/2 cup of the rice in the center of each plate and surround it with the seafood mixture.

Per serving: 314 calories, 3 g.fat (9% of calories), 4.4 g. dietary fiber; 110 mg. cholesterol, 183 mg. sodium.

Preventions Quick and Healthy Low-Fat Cooking via All Around Cooking

Vegetable Corn Cakes - 2 pts, 18g carbs, 2g fiber

Makes 8 cakes.

Serving Size : 8
Categories : LowCal (Less than 300 calories LowFat (Less than 25%)

Ingredient :
1 cup cornmeal
2 1/2 teaspoons baking powder
1 cup soy milk
1 tablespoon light miso
1 teaspoon canola oil
6 ounces firm tofu -- cut into 1/4-inch cubes (1 cup)
1/2 cup fresh corn kernels -- or frozen corn kernels
1/3 cup chopped red bell peppers
1 scallion -- thinly sliced

Preparation Method :
1. Combine the cornmeal and baking powder in a large mixing bowl.
2. Add the soy milk, miso, and oil to the cornmeal. Mix gently but thoroughly so that the miso is distributed throughout, the cornmeal is completely moistened, and no lumps remain.
3. Then fold in the tofu and vegetables.
4. Heat a nonstick frying pan or griddle over medium heat.
5. Drop the batter by 1/4 cups onto the hot pan and cook for about 5 minutes on each side, or until brown. Turn each cake just once, and do it gently to keep the delicate cakes from breaking apart.
6. If you prepare the cakes in batches, wrap the cooked corn cakes in a clean cloth napkin or dish towel to keep them warm. If reheating is necessary, return to the pan briefly before serving.

Nutritional Information : Per Serving (excluding unknown items):
111 Calories; 3g Fat (20.4% calories from fat); 5g Protein; 18g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 237mg Sodium.

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

NOTES : These delicate corn pancakes provide a nourishing accompaniment that takes the lace of bread. Plan on 2 corn cakes per person. Top with pineapple salsa, salsa cruda, or your favorite salsa, and serve a bean entree. Note that a nonstick pan is essential for this recipe.

ChupaNote: up the heat with some chopped jalapenos and red pepper flakes.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Recipe By : Enemy of the Steak by Nikki Goldbeck, Square One Publishers, 2007
Formatted By : Chupa Babi
* Exported from MasterCook *

Shrimp Soup Recipes - Shrimp and Snow Pea Soup

Number of Servings: About 6 cups (48 oz/1.4 liters), 4 servings

Ingredients :

12 ounces (360 g) medium shrimp, peeled
3 tablespoons mirin (Japanese seasoning wine)
2 tablespoons low-sodium tamari soy sauce
1 teaspoon minced fresh ginger
1/2 teaspoon dark sesame oil
1 teaspoon cornstarch
3 green onions
4 1/2 cups (36 fl oz/1 liter) plus 2 tablespoons defatted low-sodium chicken broth
4 quarter-size slices peeled fresh ginger
3 ounces (90 g) Chinese rice stick noodles
4 ounces (120 g) fresh snow peas, trimmed and cut in half lengthwise (about 1 cup)

Preparation :

1. Using a sharp knife, slice shrimp along the back almost to other edge to reveal the dark vein. Remove the vein and rinse shrimp. Place in a bowl and toss with 2 tablespoons of the mirin, 1 tablespoon of the tamari, the minced ginger and sesame oil. Cover with plastic wrap and refrigerate for 30 minutes.

2. Combine cornstarch and 2 tablespoons of the chicken broth; stir well and set aside.

3. Thinly slice the green onions, keeping the white parts and green parts separate.

4. Combine the remaining 4 1/2 cups (36 fl oz/1 liter) broth, 1 tablespoon mirin, 1 tablespoon tamari, ginger slices, and the sliced white part of the onion in a large saucepan. Heat over medium-high heat until the broth begins to boil. Cover, reduce the heat, and simmer for 10 minutes.

5. With kitchen shears, snip rice sticks into shorter lengths. Add the rice sticks, shrimp and snow peas to the soup and return to a boil over high heat. Reduce the heat to low and simmer for 2 minutes. Add the cornstarch mixture and cook, stirring constantly, until slightly thickened.

6. Ladle the soup into bowls and sprinkle each with minced green onion tops.

Nutritional Information :
Calories 233, Carbohydrate 36 g, Fat 1.6 g, Fiber 1 g, Protein 18 g, Saturated fat 0.3 g, Sodium 575 mg

Daily Diet Menu - Peppered Rosemary Oat Crackers

Ingredients :

2 cups old-fashioned rolled oats
1/4 cup plus 2 tablespoons all-purpose flour
2 teaspoons salt
1 teaspoon freshly ground black pepper
1/2 teaspoon chopped rosemary leaves
3/4 teaspoon baking powder
1/2 stick (1/4 cup) cold unsalted butter, cut into bits
1/4 cup plus 2 tablespoons milk

Direction :

1. Preheat oven to 375 degrees F.

2. Put the oats into a food processor and pulse until finely chopped.

3. Add flour, salt, pepper, rosemary, baking powder, and butter and pulse until mixture resembles coarse meal. Add milk and pulse until a dough forms about 15 seconds.

4. On a lightly floured surface, roll out dough to 1/8-inch thick (about a 13-inch round) and cut out about 60 square oatcakes.

5. Arrange oatcakes on baking sheets 1-inch apart and bake in middle of oven 12 to 15 minutes, or until lightly brown on the bottom.

6. Transfer oatcakes to a rack and cool completely.

Low Fat Recipes - Chicken Capri

Ingredients :

1 cup reduced-fat ricotta cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 boneless, skinless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra-virgin olive oil
1 cup crushed tomatoes
4 slices reduced-fat mozzarella cheese

Instructions :

1. In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend.

2. Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool.

3. Preheat the oven to 350°F.

4. Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170°F and the juices run clear.

Nutritional Information:
340 calories, 15 g total fat (5 g sat), 115 mg cholesterol, 6 g carbohydrate, 44 g protein, 1 g fiber, 470 mg sodium

CL Pork and Vegetable Stir-Fry with Cashew Rice - 9 PTS

Yield: 4 servings (serving size: 1 1/2 cups pork mixture and 1/2 cup cashew rice)

Ingredients :

3/4 cup uncooked long-grain rice
1/3 cup chopped green onions
1/4 cup dry-roasted cashews, salted and coarsely chopped
1/2 teaspoon salt
2/3 cup fat-free, less-sodium chicken broth
2 tablespoons cornstarch, divided
3 tablespoons low-sodium soy sauce, divided
2 tablespoons honey
1 (1-pound) pork tenderloin, trimmed and cut into
1/2-inch cubes
1 tablespoon canola oil, divided
2 cups sliced mushrooms (about 4 ounces)
1 cup chopped onion
1 tablespoon grated peeled fresh ginger
2 garlic cloves, minced
2 cups sugar snap peas, trimmed (about 6 ounces)
1 cup chopped red bell pepper (about 1)

Preparation Method :

1. Cook the rice according to package directions, omitting salt and fat. Stir in 1/3 cup chopped green onions, chopped dry-roasted cashews, and salt; set aside, and keep warm.

2. Combine 2/3 cup chicken broth, 1 tablespoon cornstarch, 2 tablespoons low-sodium soy sauce, and honey in a small bowl, and set aside.

3. Combine pork, remaining 1 tablespoon cornstarch, and the remaining 1 tablespoon soy sauce in a bowl, tossing well to coat. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add pork; sauté 4 minutes or until browned. Remove from pan.

4. Add remaining 1 teaspoon oil to pan. Add mushrooms and 1 cup onion; sauté 2 minutes. Stir in ginger and garlic; sauté 30 seconds. Add peas and bell pepper to pan; sauté 1 minute. Stir in pork; sauté 1 minute. Add reserved broth mixture to pan. Bring to a boil; cook 1 minute or until thick, stirring constantly. Serve over cashew rice.

Nutrition Facts :
CALORIES 460 (23% from fat); FAT 11.8g (sat 2.5g,mono 6.2g,poly 2.3g); PROTEIN 31.8g; CHOLESTEROL 74mg; CALCIUM 73mg; SODIUM 787mg; FIBER 3.6g; IRON 4.6mg; CARBOHYDRATE 55.9g

Source: Cooking Light, JANUARY 2007
Formatted by : Chupa Babi in MC

ChupaNote: add 1 teaspoon red pepper flakes to the oil before adding veggies.

Low Fat Protein Recipes - Pineapple Coconut Frappe - Caribbean

Makes 2 servings, about 1 cup each

Active Time: 5 minutes
Total Time: 5 minutes
Ease Of Preparation : Easy

Ingredients :

1 1/2 cups chopped pineapple
1 cup low-fat milk
1/3 cup "lite" coconut milk
10 ice cubes

Method :

- Blend pineapple, milk, coconut milk and ice cubes in a blender until frothy.

Nutrition Information: Per serving:
143 calories; 4 g fat (3 g sat, 1 g mono); 8 mg cholesterol; 23 g carbohydrate; 6 g protein; 2 g fiber; 78 mg sodium; 134 mg potassium.

1 1/2 Carbohydrate Servings

Source: Eating Well Magazine
Formatted by : Chupa Babi in MC

A great use for leftover coconut milk.

Smart Ones Recipes - AICR Tomato-Red Pepper Chutney

Makes 8 servings.

Ingredients :

2 pounds ripe tomatoes, seeded and diced
1 medium onion, chopped
1 large red bell pepper, seeded and chopped
1/4 cup golden raisins
1/4 cup frozen apple juice concentrate
1/4 cup balsamic vinegar
2 Tbsp. ginger root, grated
1 Tbsp. olive oil
1 whole cinnamon stick
1/2 teaspoon allspice
1 serrano or habanero pepper, seeded and finely minced (optional)
Pinch of salt, or to taste

Directions :

1. Place all ingredients in large saucepan over medium heat. Simmer uncovered, stirring occasionally, about one hour or until reaching desired thickness.

2. Remove cinnamon stick and discard.

3. Serve warm or at room temperature.

Per serving:
89 calories, 2 g total fat (<1 g saturated fat), 17 g carbohydrates, 2 g protein, 2 g dietary fiber, 17 mg sodium.

ChupaNote: used 1 teaspoon red pepper flakes instead of habanero.

Source: American Institute Cancer Research
Formatted by : Chupa Babi in MC