Healthy Cake Recipes - Mudslide Cake

Ingredients :

1 stick butter, melted
1 c. nuts, chopped
1 c. flour
1 c. Cool Whip from 9 oz. carton
1 (8 oz.) pkg. cream cheese
1 c. powdered sugar
1 (3 oz.) pkg. instant chocolate pudding
1 (3 oz.) pkg. instant vanilla pudding
3 c. milk
1 (5 oz.) Hershey's bar (or chocolate sprinkles)

Method :

1. Mix together 1 stick butter, nuts and 1 cup flour and pat in bottom of 9 x 13 inch pan. Bake at 350 degrees for 15 minutes. Cool

2. layer 1: Mix together 1 cup Cool Whip, cream cheese and 1 cup powdered sugar. Spread on top of cooled crust.

3. layer 2: Mix together 1 (3 ounce) package instant chocolate pudding, 1 (3 ounce) package instant vanilla pudding and 3 cups milk. Spread on top of first layer.

4. layer 3: Frost with rest of Cool Whip and top with shavings from a 5 ounce Hershey's bar (or chocolate sprinkles). Chill 24 hours.

Recipes for Diabetic People - Diabetic Barbecue Sauce

Ingredients :

4 tbsp tomato paste
1 tbsp dehydrated onion flakes
1 tsp Worcestershire sauce
1 tsp lemon juice
1 tsp salt
1 tsp minced garlic
Dash cayenne pepper
1 cup sugar free cola

Direction :

In a small saucepan, mix ingredients in order listed. Bring to a boil, reduce heat and simmer for 5 minutes.

Makes 6 servings. Serving size: 3 tablespoons.

Nutritional Information Per Serving:
Calories 11; less than 1g fat; 2.5 g carbohydrate

Healthy Cooking Recipes - Sweet and Sour Chicken

Serves 4 to 6.

Ingredients :

3 to 3 1/2 pounds chicken pieces (leg quarters, breast halves)
1/4 teaspoon salt
1/4 teaspoon garlic powder
1 small can (6 ounces) frozen lemonade concentrate, or 3/4 cup
3 tablespoons light brown sugar, firmly packed
1/4 cup ketchup
1 tablespoon vinegar
1/2 green bell pepper, sliced
1/2 red bell pepper, sliced
2 tablespoons cornstarch
2 tablespoons cold water
hot cooked rice for 4 to 6 people

Method :

1. Arrange chicken pieces in crockpot and sprinkle with the salt and garlic powder. Combine lemonade concentrate, brown sugar, ketchup, vinegar in a small bowl; pour over chicken.

2. Cover and cook on LOW for 4 1/2 hours. Add bell pepper slices. Cover and cook on LOW for 1 1/2 to 2 1/2 hours longer.

3. Remove chicken and peppers to a serving dish;cover and keep warm.

4. Pour juices into a saucepan and skim off any excess fat. Combine cornstarch with the cold water; stir into juices. Cook, stirring, over medium heat until thick and bubbly. Cook and stir 2 minutes longer.

5. Serve sauce over chicken, along with hot cooked rice.

Bean Recipe - Mediterranean Baked Beans

Ingredients :

1 cup dry great Northern beans
1 cup dry red kidney beans
2 cups broth
1 1/2 cups water
6 cloves garlic, chopped
2 tablespoons extra virgin olive oil
1 sprig fresh sage, chopped
1/2 teaspoon black pepper

Method :

1. Place the great Northern and kidney beans in a bowl. Add cold water to cover by 2 inches. Cover and let stand overnight.

2. Drain the beans and place in an ovenproof Dutch oven. Add the broth, water, garlic, oil, sage, and pepper.
3. Preheat the oven to 325 degrees F.
4. Cover and bake for 1 hour and 45 minutes, or until the beans are very creamy and tender. (Add a little more water during baking, if needed.)

Serves: 4

Nutrition Info (per serving)
Calories 393 (19% from fat) Fat 8.8g Cholesterol 0mg Carbohydrate 58.9g Fiber 16.4g Protein 21.7g

Garlic and fresh sage add flavor to this simple Mediterranean inspired baked bean dish.

Author: Anne Egan and Regina Ragone, M.S., R.D.
Source: Prevention magazine
Formatted by : Chupa Babi

Fat Burner Soup Recipe - Spinach & Cheese Tortellini Soup

Ingredients :

9 cups reduced-sodium chicken broth
1 pound frozen or fresh cheese tortellini
1/2 cup chopped green onion, white and part of green
8 cups fresh spinach leaves, lightly packed
6 tablespoons shredded Parmesan cheese
Spices to taste (optional) such as pepper, ground nutmeg, parsley flakes

Preparation Method :

1. Add chicken broth to a large saucepan and heat until it boils; stir in tortellini and return to a gentle boil. Reduce heat to LOW; cover saucepan and simmer, stirring occasionally, until tortellini are tender (about 5 minutes).

2. Stir in green onion and spinach leaves. Cover saucepan, and simmer soup for a few more minutes. Add spices to taste, if desired.

3. Ladle soup into bowls and top each serving with a tablespoon of shredded Parmesan.

Yield: 6 servings

Per serving:
285 calories,

17 g protein,

37 g carbohydrate,

8 g fat,

3.5 g saturated fat,

2 g monounsaturated fat,

2 g polyunsaturated fat,

36 mg cholesterol,

4.5 g fiber,

460 mg sodium.

Calories from fat: 25%.

Chicken Oregano with Sweet Peppers

Serves: 4

Ingredients :

1.5 lbs. chicken pieces, skin removed
1/4 teaspoon salt
1/4 teaspoon ground pepper
cooking spray
1 clove garlic, chopped
1 lemon, sliced
1 tomato, chopped
1/4 cup onion, chopped
1/4 cup fresh parsley, chopped
1 tablespoon fresh (or one teaspoon dried) oregano
1/4 cup white wine
3/4 cup low-sodium chicken broth
1 medium, sweet green pepper, cut into strips
1 medium, sweet red pepper, cut into strips

Directions :

1. Sprinkle chicken with salt and pepper.
2. Lightly coat a nonstick skillet with cooking spray.
3. Cook chicken over medium heat until light brown (about 15 minutes), turning once. Reduce heat.
4. Sprinkle garlic, lemon, half of tomato, onion, parsley and oregano over chicken pieces in skillet.
5. Add grape juice and broth.
6. Cover and simmer for 15 minutes.
7. Add remaining tomato and sweet peppers, cover and continue to simmer for 7-10 minutes or until chicken is tender and cooked through.

NUTRITION INFO
Calories: 240
Fat: 3 g
Carbohydrates: 10.7 g
Protein: 42.7 g

Easter Pork Tenderloin

Servings: 8
Preparation Time: 20 min
Cooking Time: 12 min

Ingredients :

1/2 cup reduced-calorie pancake syrup
1 tsp dry mustard
1 tsp ground cloves
1 tsp ground ginger
1 tsp table salt
1/2 tsp ground cinnamon
1/2 tsp black pepper, freshly ground
2 1/2 pound lean pork tenderloin, use two 1 1/4-pound pieces

Instructions :

1. In a large zip-close plastic bag, combine syrup, dry mustard, cloves, ginger, salt, cinnamon and pepper. Trim pork of all visible fat and cut each tenderloin in half widthwise. Add tenderloins to plastic bag, squeeze out air and seal bag; turn to coat tenderloins. Place bag on a plate and refrigerate on bottom shelf, turning bag occasionally, at least 2 hours or overnight.

2. Preheat broiler. Place tenderloins in a roasting pan and pour marinade over them. Broil 5 inches from heat until pork reaches an internal temperature of 160°F, about 6 minutes per side. Let stand at room temperature for 5 minutes before slicing. Yields about 4 ounces of meat per serving.

Stewed Potatoes & Spinach with Buttermilk - Aloo chaas, 3 pts

Makes 4 servings, 1 cup each

Ingredients :

1 pound russet potatoes, or Yukon Gold potatoes, peeled and cut into 2-inch chunks
2 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed
1 cup boiling water
1/2 cup firmly packed fresh cilantro
4 large cloves garlic, peeled
3/4 teaspoon salt
1 tablespoon canola oil
1/4 teaspoon ground turmeric
1/2 cup nonfat buttermilk
1 tablespoon whipping cream
8 ounces baby spinach, (organic tastes much better)

Direction :

1. Place potatoes in a medium bowl; cover with cold water to prevent browning. Place chiles in a small heatproof bowl and pour the boiling water over them. Set aside until they are reconstituted, about 15 minutes. Reserving the chile-soaking water, coarsely chop the chiles (do not seed).

2. Pile cilantro, garlic, salt and the chopped chiles in a mortar. Pound the ingredients to a pulpy mass with the pestle, using a spatula to contain the mixture in the center for a concentrated pounding. (Alternatively, mince the ingredients in a food processor.)

3. Heat oil in a large skillet over medium-high heat. Add the spice paste and cook, stirring, until the garlic is honey-brown and the chiles are pungent, 1 to 2 minutes. (Make sure to use adequate ventilation.) Drain the potatoes and add along with turmeric; cook, stirring to coat the potatoes with the yellow spice, about 30 seconds. Pour in the reserved chile-soaking water and scrape the pan to loosen any browned bits; bring to a boil. Reduce heat to a gentle simmer, cover and cook, stirring occasionally, until the potatoes are fork-tender, 15 to 20 minutes.

4. Whisk buttermilk and cream in a small bowl.

5. When the potatoes are tender, pile the spinach leaves over them, cover and cook until the spinach is wilted, 3 to 4 minutes. Remove from the heat and stir in the buttermilk mixture.

Per serving:
183 calories; 5 g fat (1 g sat, 2 g mono); 5 mg cholesterol; 32 g carbohydrate; 5 g protein; 5 g fiber; 565 mg sodium; 452 mg potassium.

Nutrition bonus:
Vitamin C (80% daily value), Vitamin A (50% dv), Folate (31% dv), Iron (15% dv). 2 Carbohyrate Servings

Exchanges: 1 1/2 starch, 1 vegetable, 1 fat

This stewlike potato and spinach curry can be served as a side dish or as part of a vegetarian buffet. The touch of cream prevents the buttermilk from curdling when it’s heated and helps balance the heat from the pungent chiles.

Source: EatingWell, Jan/Feb 2008
Formatted by : Chupa Babi: 01.10.08

Low Fat Rice Recipes - Nasi Goreng - Indonesian Fried Rice - 6 pts

Makes 6 servings
Active Time : 30 minutes
Total Time : 30 minutes

Ingredients :

3 large eggs, beaten
4 small shallots, peeled
3 cloves garlic, peeled
2 tablespoons whole almonds
2 small chile peppers, seeded and diced
2 tablespoons peanut oil, or canola oil, divided
2 cups finely chopped vegetables, or shredded vegetables, such as yellow bell pepper, cabbage and broccoli
2 tablespoons reduced-sodium soy sauce
2 tablespoons kecap manis, (see Ingredient Note)
4 cups cooked and cooled brown rice
2 scallions, thinly sliced
1 medium tomato, sliced
1 small cucumber, sliced

Method :

1. Generously coat a wok or large skillet with cooking spray and heat over medium-high heat. Pour in eggs, reduce heat to medium-low and cook, lifting the edges so uncooked egg flows underneath, until mostly set, 1 to 2 minutes. Slide out of the pan onto a clean cutting board. When cool enough to handle, cut into thin strips.

2. Place shallots, garlic, almonds and chiles in a food processor. Process to a thick paste. Heat 1 tablespoon oil in the wok (or pan) over medium-high heat. Add the paste and cook until fragrant, about 2 minutes. Transfer to a small bowl.

3. Heat the remaining 1 tablespoon oil over medium-high heat. Add vegetables and cook, stirring, until crisp-tender, about 2 minutes. Add the shallot paste, soy sauce, kecap manis and rice and stir until combined and heated through, about 2 minutes more. Transfer the Nasi Goreng to a platter. Top with the strips of egg and scallions. Arrange tomato and cucumber slices around the edges.

NUTRITION INFORMATION: Per serving:
292 calories; 10 g fat (2 g sat, 5 g mono); 106 mg cholesterol; 38 g carbohydrate; 8 g protein; 4 g fiber; 356 mg sodium; 368 mg potassium.

Nutrition bonus:
Vitamin C (60% daily value), Selenium (26% dv), Magnesium (19% dv), Vitamin A (15% dv). 2 1/2 Carbohydrate Servings

Exchanges: 2 starch, 1 vegetable, 1/2 medium-fat meat, 1 fat

TIP: Ingredient Note: Kecap manis is a thick, palm sugar-sweetened soy sauce. It’s used as a flavoring, marinade or condiment in Indonesian cooking. Find it in Asian food markets or online at importfood.com.

To substitute for kecap manis, whisk 1 tablespoon molasses with 1 tablespoon reduced-sodium soy sauce.

Source: EatingWell, January/February 2008

Formatted by : Chupa Babi: 01.10.08

Chickpea Macaroni

Serves 8.

Ingredients :

1/4 cup white wine or chicken stock
1 medium onion, chopped
1 tsp. garlic, minced
2 cups canned tomatoes, with juice
2 cups chickpeas, cooked or canned, drained
3 cups cooked large shell macaroni
2 Tbs. fresh parsley, chopped
1 tsp. ground cumin
salt and pepper

Method :

1. Sauté the onion and garlic in the wine or stock until tender.
2. Add the tomatoes and the chickpeas breaking up the tomatoes with a spoon. Simmer uncovered for 10 mins.
3. Add macaroni mix through.Add seasonings and simmer an additional 4-5 mins.

Nutritinal Facts Per serving:

cals 142, fat 1.7g, 11% cals from fat, chol 0mg, protein 5.3g, carbs 26.0g, fiber 4.9g, sugar 3.3g, sod 126mg, diet points 2.5

Bean Soup Diet - White Bean Soup with Greens

Makes 6 servings

Ingredients :

1 1/2 pounds Swiss chard, escarole, or beet greens, trimmed
6 cups chicken broth
1 clove garlic, crushed
1 cup cooked white beans
1/2 teaspoon salt
1/8 teaspoon ground white pepper
Grated Parmesan cheese, for garnish
Red pepper flakes, for garnish

Instructions :
1. Bring a large pot of water to a boil over medium-high heat. Add the greens and cook for 7 minutes, or until barely tender. Drain the greens, squeezing out as much water as possible. (This can be done several hours before the greens cook in the soup. It is not necessary to cut the greens, because they will break apart as they cook in the soup.)

2. Bring the broth to a simmer in a large pot over medium-high heat. Add the garlic and greens. If using canned white beans, place them in a strainer and rinse them under cold running water to remove excess sodium. Add the beans to the broth. Simmer gently, partially covered, for 10 minutes. Sprinkle with the salt and pepper to taste. (Do not add the salt until the soup has finished cooking, or it may become too salty.)

3. Ladle the soup into heated bowls. Pass the cheese and pepper flakes at the table.

Nutritional Information:
79 calories
2 g total fat (1 g sat)
0 mg cholesterol
12 g carbohydrate
6 g protein
4 g fiber
1,008 mg sodium