Low Fat Recipes - Italian Pinwheel Meat Loaf

Serving Size : 8

Ingredients --

2 eggs -- lightly beaten
3/4 cup seasoned bread crumbs
1/2 cup spaghetti sauce -- or ketchup
1 tablespoon minced fresh parsley
1 clove garlic -- minced
1/2 teaspoon dried oregano
1/4 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon pepper
2 pounds lean ground beef
16 slices part skim milk mozzarella cheese -- divided
4 ounces deli ham
Additional spaghetti sauce, warmed, optional

Preparation Method :

1. In a large bowl, combine the first nine ingredients. Crumble beef over mixture and mix well.

2. On a piece of heavy-duty foil, pat beef mixture into a 12-in. x 10-in. rectangle. Layer with six cheese slices, ham and six more cheese slices. Roll up jelly roll-style, starting with a short side and peeling foil away while rolling. Seal seam and ends. Place seam side down in a greased 13-in. x 9-in. x 2-in. baking dish.

3. Bake, uncovered, at 350° for 70 minutes or until no pink remains and a meat thermometer reads 160°. Top with remaining cheese; bake 5 minutes longer or until cheese is melted. Let stand for 10 minutes before slicing. Serve with additional spaghetti sauce if desired.

Description:

"I've been making this meat loaf for over 20 years. Guests always think i went to a lot of trouble since the spiral slices are so pretty and delicious. but, it's easy to prepare."


Per Serving (excluding unknown items):
1010 Calories;
64g Fat (58.3%calories from fat);
86g Protein;
18g Carbohydrate;
1g Dietary Fiber;
260mg Cholesterol;
1731mg Sodium.

Exchanges:
1/2 Grain(Starch); 11 1/2 Lean Meat; 1/2 Vegetable; 6 Fat.

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

* Exported from MasterCook *
Recipe By : Gail Buss Westminster, Maryland
Source : Taste of Homes Classic ground Beef

Low Fat Soup Recipes - Alphabet Soup

Ingredients :

2 tsp. Olive Oil
1 sm. onion, chopped
2 garlic cloves, chopped/minced
1 qt. tomato juice (low sodium)
1 sm. potato, cut into chunks
1 carrot, cut into chunks
1 celery stalk, sliced (incl. top)
2 tsp Italian Herbs
1/8 tsp. black pepper
1/2 cup alphabet pasta or other small pasta (shells, etc.)
1 cup finely chopped greens (spinach, kale, collard)
1 15-oz can kidney beans, including liquid

Method :

1. Heat oil in a large pot. Add onion & garlic. Cook over med-high heat until onion is soft, about 5 mins.

2. Add tomato juice through pepper. Cover and simmer until tender, about 20 mins.

3. Add pasta through beans in liquid. Simmer until greens & pasta are tender, about 15 mins.

NOTE: You may add extra tomato juice or water if thinner soup is desired.

Source: pcrm.org

Low Fat Cooking Recipes - Portobello Pizza

Total time: 30 minutes
Serves: 4

Ingredients:

4 large portobello mushrooms, 4 to 5 inches in diameter
2 cups fresh spinach
1 cup chopped onions
Salt and pepper, to taste (optional)
1 cup spaghetti sauce
4 tablespoons shredded part-skim milk mozzarella cheese

Instructions:

1. Preheat oven to 400 degrees. Wipe mushrooms with a damp paper towel to remove any dirt. Lightly brush them with vegetable oil and place rounded side down on a baking sheet.

2. In a nonstick skillet over medium heat, saute the spinach and onions until onions are slightly translucent. Add salt and pepper to taste.

3. Evenly divide the spaghetti sauce over each mushroom, then the spinach-onion mixture. Top each pizza with a tablespoon of cheese.

4. Bake for 8 to 10 minutes, until the cheese melts, and pizza is heated through.

Nutrition: Per serving:
143 calories (percent of calories from fat, 24),
9 grams protein,
19 grams carbohydrates,
5 grams fiber,
4 grams fat,
6 milligrams cholesterol,
377 milligrams sodium.

Weight Loss Recipes - Shrimp Fra Diablo

Ingredients :

1 tablespoon olive oil
3 garlic cloves minced
1 medium onion chopped
115 ounce can tomato puree
16 ounce can tomato paste
2 tablespoons red wine
2 tablespoon crushed red pepper
2 teaspoons capers
2tablespoons minced basil
1 1/2 pounds shelled and deviened medium shrimp

Method :

1. In a heavy skillet, heat the oil. Add the garlic and onion and saute for 5 minutes. Add the tomato puree and tomato paste. Bring to a boil.

2. Add the red wine, red pepper and capers. Lower the heat and simmer for 15 minutes.

3. Add the shrimp and cook over low heat for 4-5 minutes until shrimp just turn pink. Serve over pasta if desired.

Makes 6 servings of 3 ounce shrimp plus sauce.

Very lean meat exchange 3; starch exchange 1;

Nutritional Info:

calories 205; total fat 5gm; saturated fat 1g; cholesterol 170 mg; sodium 299 mg; total carbohydrate 16 g; dietary fiber 3g; total carbohydrate 16g;

Recipe from : Diabetic Meals In 30 minutes or Less

Fat Free Cooking Recipes - Ham and Cheese Breakfast Biscuits

Yield: 8 biscuits

Ingredients :

1 c. unbleached flour
½ c. oat bran
2 tsp. baking powder
¾ c. nonfat buttermilk
½ c. shredded nonfat or reduced-fat Cheddar cheese
2 oz. ham (at least 97% lean), finely chopped

Directions :

1. Combine the flour, oat bran and baking powder in a medium-sized bowl, stir to mix well. Add the buttermilk and stir to mix well. Fold in the cheese and ham.

2. Coat a 9” round pan with nonstick cooking spray. Drop heaping tablespoonfuls of the batter onto the pan, spacing the biscuits 1” apart.

3. Bake at 400 degree F. for 20 minutes, or until lightly browned. Transfer to a serving platter and serve hot.

Nutritional Facts (per biscuit)

Calories – 98
Fat – 0.9 g.
Protein – 6.7 g.
Choleserol – 5mg
Fiber – 1.4 g.
Sodium – 231 mg.

Low Fat Pumpkin Recipes - Pumpkin Hummus

Yield: 10 servings (serving size: about 3 tablespoons hummus and about 3 pita wedges)

Ingredients :

4 (6-inch) pitas, each cut into 8 wedges
Cooking spray
2 tablespoons tahini, (sesame-seed paste)
2 tablespoons fresh lemon juice
1 teaspoon ground cumin
1 teaspoon olive oil
3/4 teaspoon salt
1/8 teaspoon ground red pepper
1 (15-ounce) can pumpkin
1 garlic clove, chopped
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon pumpkinseed kernels, toasted (optional)

Method :

1. Preheat oven to 425°.
2. Place pita wedges on baking sheets; coat with cooking spray. Bake at 425° for 6 minutes or until toasted.
3. Place tahini and next 7 ingredients (through garlic) in a food processor, and process until smooth.
4. Add parsley; pulse until blended.
5. Spoon hummus into a serving bowl; sprinkle with pumpkinseed kernels, if desired. Serve with pita wedges.

Nutritional Info :
CALORIES 117 (20% From Fat);
FAT 2.6g (Sat 0.4g,Mono 1g,Poly 0.9g);
PROTEIN 3.7g;
CHOLESTEROL 0.0mg;
CALCIUM 43mg;
SODIUM 330mg;
FIBER 2.1g;
IRON 1.6mg;
CARBOHYDRATE 20.4g

Source: Cooking Light, NOVEMBER 2005
Formatted by : Chupa Babi

This dish offers a holiday-style twist on the traditional Middle Eastern spread. You can find pumpkinseeds--also called pepitas--in groceries and Mexican markets. Prepare up to a day ahead, and refrigerate.

Low Fat Protein Recipes - Yummy Garlic Wings

Ingredients :

4 chicken wings, bone and skin removed
1 small raw onions
2 cloves garlic
2 tbsp cider vinegar
1 tsp olive oil
2 tbsp parsley
1/2 tsp coriander seed
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp paprika
1 tbsp green pepper
1 tbsp red pepper
5 strips yellow pepper

Directions :

1. Finely chop onion.
2. Mash the garlic and add vinegar, salt, pepper, paprika, cumin and olive oil. Mix all together in a big bowl.
3. Add peppers, chopped, in the mixture and then add the raw chicken wings.
4. You can marinate for a stronger taste overnight.
5. Place all ingredients in an oven tray and keep at moderate temperature till wings go golden.
When done, place in serving dish and sprinkle parsley over wings.

Nutritional Info : Servings Per Recipe: 1
Amount Per Serving
Calories: 246.7
Total Fat: 9.1 g
Cholesterol: 66.1 mg
Sodium: 684.7 mg
Total Carbs: 14.4 g
Dietary Fiber: 2.9 g
Protein: 27.6 g

Fat Free Cooking Recipes - Cauliflower Poppers

Yields : about 1/2 cup per serving.

Ingredients :

1 sprays cooking spray
1 small head cauliflower
1/2 tsp ground cumin
1/2 tsp chili powder, or more to taste
1/2 tsp table salt
1/2 tsp black pepper

Directions :

1. Preheat oven to 400°F. Coat a baking sheet with cooking spray.

2. Cut cauliflower florets into bite-sized pieces. (There should be about 4 cups.) Place cauliflower in a medium bowl and add cumin, chili powder, salt and pepper; toss well to coat.

3. Spread cauliflower on prepared baking sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes.

Nutritional Info
Fat: 0.1g
Carbohydrates: 2.0g
Calories:9.4
Protein: 0.7g

Weight Loss Recipes - Seafood Minestrone

Makes 4 servings

Ingredients :

2 cloves garlic, minced
1 Tbsp. extra virgin olive oil
2 leeks, halved lengthwise and sliced 1/2-inch thick
2 14-oz. cans reduced-sodium chicken broth
2 cups water
1 15-oz. can navy beans, rinsed and drained
1 tsp. dried thyme, crushed
4 oz. broken dry linguini or fettuccine
1 pound peeled and deveined medium shrimp and/or bay scallops
4 medium Roma tomatoes, coarsely chopped
1 cup fresh arugula or spinach
Freshly ground pepper

Directions :

1. In 4-quart Dutch oven cook garlic in oil for 15 seconds; add leeks. Cook and stir until tender.
2. Add broth, water, beans, and thyme; bring to boiling.
3. Add linguini. Simmer, uncovered, for 10 to 12 minutes or until pasta is just tender, stirring occasionally. Stir in seafood. Simmer 2 minutes or until seafood is just opaque.
4. Divide among soup plates. Add tomatoes and arugula. Season to taste with pepper.

Nutrition facts per serving:
Calories 442, Total Fat (g) 7, Saturated Fat (g) 1, Monounsaturated Fat (g) 3, Polyunsaturated Fat (g) 2, Cholesterol (mg) 172, Sodium (mg) 1138, Carbohydrate (g) 57, Total Sugar (g) 7, Fiber (g) 9, Protein (g) 42

Source : The Better Homes And Gardens Daily Recipe Mailer

Smart Ones Recipes - Smoked Salmon with Horseradish Sauce

Ingredients :

1/2 cup low-fat sour cream
Smoked salmon, 2-4 ounces per person
2 Tbs Horseradish sauce or more to taste
1 medium sweet onion, finely chopped

Horseradish Sauce :

1 cup fresh horseradish root, peeled & cut into 1/2" cubes
1/4 cup white vinegar, or more if necessary
1/2 teaspoon salt

Directions :

1. Put the horseradish root cubes in a food processor and grind them to fine particles. This will take 3-4 minutes. Be careful not to inhale the very irritating fumes.

2. Pour the white vinegar onto the ground horseradish until it is thoroughly moist. Season with salt and mix well.

3. Store the prepared horseradish in the refrigerator in a tightly covered container and use it as a condiment.

4. Mix the sour cream with the prepared horseradish. Serve individual portions of smoked fish, accompanied by the chopped onion and additional Horseradish Sauce.

Nutrients per serving:

Calories 170, Fat 3g, Saturated Fat 2g, (16% of calories from fat) Protein 30g, Carbohydrate 5g, Cholesterol 47mg, Fiber 0.5g

Source: Adopted from Dr. Weil

Recipes for Diabetic People - Zucchini-Cauliflower Toss (Diabetic)

Makes 6 servings.

Ingredients :

1/2 cup water
1/4 cup vinegar
1 tablespoon cornstarch
1 tablespoon olive or vegetable oil
2 teaspoons prepared mustard
1/2 teaspoon garlic salt
1/4 teaspoon celery seed
1/8 teaspoon freshly ground pepper
2 packets Equal(R) or 3/4 teaspoon Equal(R) for Recipes
3 cups cauliflower slices
2 cups halved and thinly sliced zucchini
1 red sweet pepper, cut in thin strips
2 green onions, sliced

Method :

1. In a small saucepan combine water, vinegar, cornstarch, oil, mustard, garlic salt, celery seed and pepper. Cook and stir until thickened and bubbly.
2. Cook and stir for 2 minutes more. Remove from heat; stir in Equal(R) sweetener.
3. In a large bowl combine vegetables; toss with dressing.
4. Cover and chill 2 to 24 hours or till serving time, stirring occasionally.

Nutrition Information Per Serving:
Calories: 51, Protein: 2 g, Carbohydrates: 7 g, Fat: 2 g, Cholesterol: 0 mg, Sodium: 203 mg.

Food Exchanges: 1 Vegetable, 1/2 Fat.

Healthy Cooking Recipes - Creamy Chicken Enchiladas

Serves: 6

Ingredients :

1-1/2 cups cooked chicken breast, shredded into bite-sized pieces
4 cups torn fresh spinach leaves
2 green onions, thinly sliced
1 (8 oz) carton of nonfat sour cream
1/4 cup plain, nonfat yogurt
2 tablespoons whole grain flour
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/2 cup 1% milk
1 jalapeño pepper, seeded and minced
6 whole wheat tortillas, 6-8 inches in diameter
1 1/2 low fat shredded cheddar cheese

Directions :

1. In a medium sized saucepan, cook fresh spinach with a small amount of water, covered, for 5 minutes on medium-high heat.

2. In a large bowl, combine cooked chicken, spinach and green onions. Mix well and set aside.

3. Make the sauce: In a medium sized bowl, combine sour cream, yogurt, flour, cumin and salt. Add milk and jalapeño pepper and mix well.

4. Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left and right sides over the folded end, overlapping.

5. Place filled tortillas, seam sides down on an (ungreased) rectangular baking dish.

6. Spoon remaining sauce over the tortillas and bake, uncovered, in a 350° F oven for about 20 minutes or until heated through.

7. Sprinkle with cheddar cheese and let stand for 5 minutes.

8. Top with salsa and chopped green onions as desired and serve.

Nutrition Info:

Calories: 351.5
Fat: 9.8 g
Carbohydrates: 30.5 g
Protein: 36.2 g

Recipes for Diabetic People - Diabetic Turkey Minestrone

4 servings

Ingredients :

1/2 tablespoon (7.5 ml) olive oil
1 medium onion, chopped
1 clove garlic, minced
6 cups (1.4 l) 98% fat-free, no-salt-added canned chicken broth
1 medium red skinned potato, scrubbed and diced
1/4 cup (49 g) dried split peas
1/2 teaspoon (2.5 ml) crushed dried basil
1/2 teaspoon (2.5 ml) crushed dried thyme
1 small bay leaf
1 medium zucchini, cut into 1-inch cubes
1 large ripe plum tomato, seeded and diced
1 15-ounce (450 g) cannellini beans, rinsed and drained
1 cup (140 g) chopped cooked turkey meat or chicken breast
1/4 cup chopped (15 g) flat-leaf parsley (optional)
2 tablespoons (10 g) freshly grated Parmesan cheese (optional)

Method :

1. In a large pot, heat oil over medium heat. Add onion and garlic. Sauté until onion is wilted, about 5 minutes. Stir in chicken broth.

2. Raise heat and add potato, split peas, basil, thyme, and bay leaf. Bring to a boil, reduce heat and simmer, uncovered, for 30 minutes.

3. Remove bay leaf. Stir in zucchini, tomato, cannellini beans, and turkey. Simmer, uncovered, another 15 minutes, stirring occasionally.

4. Ladle into soup bowl. If using, sprinkle each serving with parsley and then some of the grated cheese. Serve hot.

Per serving:
226 calories (16% calories from fat), 20 g protein, 4 g total fat (0.9 g saturated fat), 26 g carbohydrates, 7 g dietary fiber, 27 mg cholesterol, 253 mg sodium

Diabetic exchanges: 2 very lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 vegetable)

Low Fat Breakfast Recipes - Mediterranean Breakfast Couscous

Yield: Makes 4 servings (serving size: 1 cup couscous, 1 teaspoon butter, 1/2 teaspoon sugar)
Prep: 5 minutes; Cook: 3 minutes.

Ingredients :

3 cups 1% low-fat milk
1 (2-inch) cinnamon stick
1 cup uncooked whole-wheat couscous
1/2 cup chopped dried apricots
1/4 cup dried currants
6 teaspoons dark brown sugar, divided
1/4 teaspoon salt
4 teaspoons butter, melted and divided

Method :

1. Combine milk and cinnamon stick in a large saucepan over medium-high heat; heat 3 minutes or until small bubbles form around inner edge of pot (about 180°). Do not boil.

2. Remove from heat; stir in couscous, apricots, currants, 4 teaspoons brown sugar, and salt. Cover the mixture, and let it stand 15 minutes. Remove and discard cinnamon stick. Divide couscous among each of 4 bowls, and top each with 1 teaspoon melted butter and 1/2 teaspoon brown sugar. Serve immediately.

Nutritional Information Per Serving:
Calories 306 ;
Fat 6g (sat 4g,mono 2g,poly 0.0g);
Protein 11g;
Cholesterol 19mg;
Calcium 251mg;
Sodium 156mg;
Fiber 5g;
Iron 2mg;
Carbohydrate 55g

Source: Health, October 2007
Formatted by : Chupa Babi

Low-Cholesterol Scalloped Potatoes

Serves: 6

Ingredients :

4 cups thinly sliced raw potatoes
1 onion
1 tablespoon chopped parsley (optional)
3 tablespoons whole grain flour
1/8 teaspoon pepper
1-1/2 teaspoons salt
3 tablespoons low cholesterol margarine
1-1/2 cups skim milk

Directions :

1. Layer potatoes and onions in casserole, sprinkling flour between each layer.
2. Heat milk and margarine and season with salt, pepper, and parsley. Pour sauce over all layers. 3. Bake 1 hour covered at 350° F. Remove cover and bake additional 30 minutes.

Nutrition Info :
Calories: 147
Fat: 6 g
Carbohydrates: 20 g
Protein: 4 g