Healthy Recipes - Turkey Chow Mein

Ingredients :

1 tablespoon cornstarch -- (0 points for core)
2 tablespoons water
1/4 cup water
2 ribs celery
1 medium onion -- chopped
2 teaspoons canola oil
4 cups Chinese cabbage -- or napa cabbage, shredded
1/2 cup fresh mushrooms -- sliced
3/4 cup fat-free chicken broth
1 tablespoon soy sauce
1/2 teaspoon sugar substitute
1/4 teaspoon garlic powder
1 cup cooked turkey -- cubed
1 cup cooked brown rice -- hot

Method :

1. In a small bowl, combine cornstarch and 2 tablespoons water until smooth; set aside.

2. In a large nonstick skillet or wok, stir-fry celery and onion in oil for 3 minutes. Add cabbage and mushrooms; stir-fry 2 minutes longer. Add the broth, soy sauce, sugar substitute, garlic powder and remaining water; cook and stir until vegetables are crisp-tender.

3. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add turkey; heat through.

4. Serve over rice.

Per Serving (excluding unknown items):

348 Calories;
9g Fat (23.2% calories from fat);
31g Protein;
39g Carbohydrate;
5g Dietary Fiber;
53mg Cholesterol;
884mg Sodium.

Exchanges:

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

NOTES : FLEX POINTS PER SERVING: 7

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

Source : "Taste of Home Light and Tasty Oct/Nov 2007"
* Exported from MasterCook *

Fat Free Recipes - Carrot Tofu Cake

Serves 10
Time: 30 - 60 mins

Ingredients :

4 1/2 cups finely shredded carrots
1 cup soft tofu, or silken tofu
3/4 cup applesauce
2 cups wheat flour
2 cups sifted brown sugar
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon vanilla
1 teaspoon cinnamon
1/2 cup raisins

Method :

1. Finely chop carrots in a food processor and sift brown sugar. Blend tofu, applesauce, flour, sugar, baking soda, salt, vanilla, and cinnamon.

2. Stir in carrots and raisins.

3. Pour into pan and bake for 45 minutes at 350.

4. Let cool completely and frost with Coconut Icing.

Source: CDkitchen.com
Formatted by : Chupa Babi: 03.25.08

Tofu House Chocolate Chip Cookies

Recipe makes six dozen cookies.

Ingredients :

1 cup unsalted margarine
1 cup unrefined cane sugar
2 tablespoons light molasses
4 tablespoons lite tofu (firm) pureed
1 teaspoon vanilla
1-3/4 cup unbleached flour
1/4 cup whole wheat flour
1/2 teaspoon baking soda
1/4 teaspoon salt
12 ounces (2 cups) chocolate chips


Directions :

1. Position two racks in center of oven and preheat to 350 degrees.

2. Cream margarine, sugar and molasses with electric beaters or in heavy-duty mixer until light and fluffy. Add tofu puree and vanilla, beat for one more minute.

3. Mix flours, soda and salt in small bowl. Add to creamed ixture and mix at low speed with the electric mixer or lightly with a rubber spatula, blending in all flour. Fold in chocolate chips.

4. Drop by rounded teaspoonfuls onto ungreased cookie sheet and bake for eight to ten minutes. Cool on wire rack.


Nutrition information per cookie:

Calories: 65, Protein: 0.6, Carbohydrate: 7.6g, Fat: 4g, Cholesterol: 0

These chocolate chip cookies are dairy-free, eggless, guilt-free, cholesterol-free, made with a silken tofu surprise.


Source: fitnessandfreebies.com
Formatted by : Chupa Babi: 03.25.08

Low Fat Salad Recipes - Guiltless Egg Salad

Ingredients :

3 Large Hard Boiled Eggs
1 Tablespoon Minced Celery
1 teaspoon Pickle Relish
1 teaspoon Green Onion, minced (white part plus a little green)
2 Tablespoons Kraft Fat Free Mayo
2 teaspoons Prepared Mustard
Salt and Pepper to taste
1/2 teaspoon Fresh Dill (optional)

Method :

1. Peel the shell off of the eggs. Remove the yolks from 2 of the eggs and discard.
2. Mash the eggs up with a fork until fluffy. Mix in the remaining ingredients.
3. Serve chilled on low calorie bread, crackers, salad, etc.

for additional points. Serves: 1 (approx. 3/4 Cup)

Per Serving:

135 Calories;
5g Fat (34.5% calories from fat);
13g Protein;
8g Carbohydrate;
1g Dietary Fiber;
191mg Cholesterol;
560mg Sodium.

Exchanges:

2 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Source : Nicky, Low Fat Good Cooking

Low Fat Cooking Recipes - Parmesan Rice & Pasta Pilaf

Serves: 6
Serving Size: 2/3 cup each

After the pasta and onion are sautéed, the oil is drained to minimize the fat content of this interesting pilaf.

Ingredients :

2 tablespoons olive oil
1/2 cup finely broken vermicelli, uncooked
2 tablespoons diced onion
1 cup long-grain white rice, uncooked
1-1/4 cups hot chicken stock
1-1/4 cups hot water
1/4 teaspoon ground white pepper
1 bay leaf
2 tablespoons grated parmesan cheese
1 tablespoon fresh parsley, chopped

Directions :

1. In a large skillet, heat oil. Sauté vermicelli and onion until golden brown, about 2 to 4 minutes over medium-high heat. Drain off oil.

2. Add rice, stock, water, pepper, and bay leaf. Cover and simmer 15-20 minutes. Fluff with fork. Cover and let stand 5-20 minutes. Remove bay leaf.

3. Sprinkle with cheese and serve immediately.

Nutrition Info:

Calories: 165
Fat: 6 g
Carbohydrates: 13 g
Protein: 14 g

Source : Low Fat Good Cooking

Protein Recipes - Tofu with Cucumber Sauce

Serves 4
Preparation time: 10 min.,
Cooking time: 15 min.

Ingredients :

1/2 cup cucumber, seeded, peeled and grated
1 cup plain nonfat yogurt
2 Tbs. shallots, finely chopped
1 Tbs. Frontier Dash O'Dill Seasoning
1 medium onion, sliced
2 limes, thinly sliced
1 lb. firm tofu, cut into 1 inchslices
1-1/2 tsp. olive oil
1 tsp. Frontier Whole Thyme Leaf, crumbled
1 tsp. Frontier Oregano, crumbled
1 tsp. Frontier Rosemary Leaves, crumbled
4 whole wheat pitas


Method :

1. Drain cucumber in colander, squeezing to press out excess moisture. Combine with next 3 ingredients in a small bowl. Season to taste with salt and pepper. Cover and refrigerate at least 4 hours or overnight.

2. Place half the onion slices and half the lime slices in the bottom of a baking dish just large enough to hold tofu in a single layer. Rub oil over both sides of tofu. Sprinkle both sides of tofu with herbs. Arrange tofu on top of onion and lime slices. Cover with remaining onion and lime slices.

3. Cover tightly and chill at least 4 hours or overnight.

4. Preheat oven to 400°F. Bake tofu uncovered 12-15 minutes or until just cooked throughout. Transfer tofu to plates and serve with cucumber sauce. Serve with pita bread.


Per Serving:

calories 329, fat 6.8g, calories from fat: 17%, protein 18.7g, cholesterol 1mg, Carbohydrates 54.1g ,dietary fiber 7.2g

Dietary Exchange:

milk : 0.4, vegtable : 1.0, fruit : 0.3, bread : 2.4, lean meat : 0.0, fat : 0.7, sugar : 0.0, very lean meat protein : 0.8

Source: Frontier Natural Products
Formatted by : Chupa Babi: 03.24.08

Beef & Vegetable Casserole

Ingredients :

2 large potatoes -- sliced
2 medium carrots -- sliced (2 to 3)
1 can peas -- well drained
3 medium onions
1 1/2 pounds extra lean ground beef -- browned
2 stalks celery -- sliced
1 can cream of tomato soup
1 soup can water

Method :

1. Place layers of the vegetables in the order given in crockpot. Season each layer with salt and pepper.

2. Put the lightly browned ground beef on top of the celery.

3. Mix the tomato soup with the water and pour over the layers.

4. Cover and set on low for 6 to 8 hours, stirring occasionally.


Per Serving (excluding unknown items):

2104 Calories;
118g Fat (50.8% calories from fat);
146g Protein;
111g Carbohydrate;
23g Dietary Fiber;
470mg Cholesterol;
601mg Sodium.

Exchanges:

4 1/2 Grain(Starch); 18 1/2 Lean Meat; 8 1/2 Vegetable; 12 1/2 Fat.


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

* Exported from MasterCook *
Source : Low Fat Good Cooking

Low Fat Southwestern Chicken Burgers

Serves: 2

Ingredients :

3/4 pound ground white-meat chicken
1/4 cup no-sugar-added tomato salsa, drained
Salt and freshly ground pepper
Olive oil spray
2 whole wheat or whole grain hamburger rolls
1 medium tomato, sliced
2 lettuce leaves

Method :

1. Mix chicken, salsa and salt and pepper to taste in a small bowl.

2. Shape into burgers about 4 inches round and 1/4- to 1/2-inch thick.

3. Heat a nonstick skillet over medium-high. Spray with oil and sauté burgers about five minutes on each side, until internal temperature reaches 170 degrees on an instant-read thermometer.

4. Meanwhile, spray rolls with oil and toast. Place cooked burgers on bottom half of each roll.

5. Top each with 1 slice tomato and lettuce, arranging extra tomato on plates.

Note: Be sure to drain the salsa or the hamburgers won't hold their shape.

Per serving:

331 calories;
44.8 grams protein;
24.7 grams carbohydrates;
5.7 grams fat (1.5 saturated, 7 monounsaturated);
96 milligrams cholesterol;
506 milligrams sodium;
3.5 grams fiber;
15 percent calories from fat.

Source : Jamie off the Meat-Lovers Mailer

Low Fat Protein Recipes - Creamy Succotash

Ingredients :

4 cups frozen lima beans
1 cup water
2/3 cup fat-free mayonnaise
2 teaspoons Dijon mustard
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
2 medium tomatoes -- finely chopped
1 small onion -- finely chopped

Preparation Method :

1. In a large saucepan, bring lima beans and water to a boil. Reduce heat; cover and simmer for 10 minutes. Add corn; return to a boil. Reduce heat; cover and simmer 5-6 minutes longer or until vegetables are tender. Drain; cool for 10-15 minutes.

2. Meanwhile, in a large bowl, combine the mayonnaise, mustard, onion powder, garlic powder, salt and pepper. Stir in the bean mixture, tomatoes and onion. Serve immediately or refrigerate.


Per Serving (excluding unknown items):
110 Calories;
trace Fat (3.4% calories from fat);
5g Protein;
22g Carbohydrate;
3g Dietary Fiber;
0mg Cholesterol;
306mg Sodium.

Exchanges:

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

NOTES : FLEX POINTS PER SERVING: 2

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

Recipe By : Shannon Koene of Blacksburg, Virginia
Source : "Taste of Home Light and Tasty Oct/Nov 2007"
* Exported from MasterCook *

Fat Free Recipes - Roasted Rosemary Potatoes

Serving Size : 4

Ingredients :

4 medium potatoes -- peeled and cubed
1 1/2 teaspoons olive oil
3/4 teaspoon dried rosemary -- crushed
1/2 teaspoon salt
1/4 teaspoon pepper

Preparation Method :

1. Place potatoes in a 15-in. x 10-in. x 1-in. baking pan coated with nonstick cooking spray. Drizzle with oil and sprinkle with seasonings; toss to coat.

2. Bake at 425° for 30-35 minutes or until golden brown, stirring once.


Per Serving (excluding unknown items):

112 Calories; 2g Fat (14.4% calories from fat); 3g Protein; 22g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;274mg Sodium.

Exchanges:

1 1/2 Grain(Starch); 1/2 Fat.

NOTES : FLEX POINTS PER SERVING: 2

Nutr. Assoc. : 0 0 0 0 0


* Exported from MasterCook *
Recipe By : Julie Kocur of Avingdon, Maryland
Source : "Taste of Home Light and Tasty Oct/Nov 2007"

Fat Free Cooking Recipes - Wholemeal Apple and Banana Muffins

Recipe makes 12 Muffins

Ingredients :

2 cups wholemeal self-rising flour
2 teaspoons ground cinnamon
1/2 cup Equal sugar substitute
2 ripe banana, mashed
1 apple (granny smith or royal gala, cored, peeled and corsely grated)
60 g low-fat butter, melted, cooled
3 egg white, lightly whisked
1/2 cup unsweetened apple juice

Directions :

1. Preheat oven to 180 degrees celsius. Line a 12 hole, 80ml (1/3 cup) capacity muffin pan with paper muffin cases or spray with cooking oil.

2. In a large bowl mix flour, cinnamon and Splenda until combined.

3. Combine Banana, apple, spread, egg whites and apple juice in a bowl. Add to dry ingredients. Use a metal spoon to fold together until just combined (don't over mix).

4. Spoon mixture evenly into prepared pan. Bake for 20 mins or until cooked.

5. Stand for 2 mins befor turning out onto a wire rack to cool.

Nutrition Facts :

Serving Size 1 Muffins 57g

Calories 59
Calories from Fat 1 (1%)
Amount Per Serving %DV

Total Fat 0.1g 0%
Saturated Fat 0.0g 0%
Monounsaturated Fat 0.0g
Polyunsaturated Fat 0.0g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 14mg 0%
Potassium 110mg 3%
Total Carbohydrate 13.9g 4%
Dietary Fiber 1.0g 4%
Sugars 10.4g

Protein 1.3g 2%
Vitamin A 19mcg 0%
Vitamin B6 0.1mg 4%
Vitamin B12 0.0mcg 0%
Vitamin C 2mg 4%
Vitamin E 0mcg 0%
Calcium 7mg 0%
Iron 0mg 1%

Recipe By : Chef Trishs
Source : Recipezaar.com

Curry-Roasted Shrimp with Oranges - 5 pts, Carbs 13g, Fiber 4g

Makes 4 servings, 1 1/2 cups each

Ingredients :

2 large seedless oranges
1/2 teaspoon kosher salt, divided
1 1/2 pounds shrimp, (30-40 per pound), peeled and deveined
1 tablespoon extra-virgin olive oil
1 tablespoon curry powder, preferably Madras (see Note)
1/2 teaspoon freshly ground pepper


Directions :

1. Preheat oven to 400°F. Line a baking sheet (with sides) with parchment paper. Finely grate the zest of 1 orange; set aside. Using a sharp knife, peel both oranges, removing all the bitter white pith. Thinly slice the oranges crosswise, then cut the slices into quarters. Spread the orange slices on the prepared baking sheet and sprinkle with 1/4 teaspoon salt. Roast until the oranges are slightly dry, about 12 minutes.

2. Meanwhile, toss shrimp with oil, curry powder, pepper, the orange zest and the remaining 1/4 teaspoon salt in a large bowl. Transfer the shrimp to the baking sheet with the oranges and roast until pink and curled, about 6 minutes. Divide the oranges and the shrimp among 4 plates and serve.

3. Refrigerate for up to 4 days. Reheat before serving.

Note: Madras curry powder is made with a hotter blend of spices than standard curry powder.


Per serving:
253 calories; 7 g fat (1 g sat, 3 g mono); 259 mg cholesterol; 13 g carbohydrate; 35 g protein; 4 g fiber; 488 mg sodium; 338 mg potassium.

Nutrition bonus:
Selenium (93% daily value), Vitamin C (70% dv).

Exchanges:

1 fruit, 5 very lean meat, 1 fat (mono), 1 Carbohydrate Serving

Shrimp, oranges and curry make a great flavor trio. Serve over rice as a main course or as is for an appetizer.

Source : EatingWell Magazine, Fall 2004
Formatted by : Chupa Babi

Low Fat Creamy Chicken Curry - 5 pts, Carbs 24.1g, Fiber 6g

Serves 4

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 container strained nonfat yogurt*, 5 - 6 ounce
2 tsp cornstarch

Method :

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

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


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

*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 : Fiona Haynes, Your Guide to Low Fat Cooking @about.com
Formatted by : Chupa Babi

Chicken Curry Soup - 4 pts, Carbs 21g, Fiber 2g

Makes 6 servings, 1 1/3 cups each
Active Time : 45 minutes
Total Time : 45 minutes

Ingredients :

1 tablespoon canola oil
1 large onion, chopped
4-5 cloves garlic, crushed
3 slices fresh ginger, peeled and lightly crushed
3 tablespoons curry powder, preferably Madras
½ cup white rice
2 bone-in chicken breasts (about 1 pound), skinned and trimmed
4 cups Homemade Chicken Broth (recipe follows) or reduced-sodium chicken broth
3 cups water
1 vine-ripened tomato, seeded and chopped
Salt & freshly ground pepper to taste
Lemon juice to taste
Finely chopped fresh cilantro or chives for garnish

Method :


1. Heat oil in a Dutch oven or soup pot over low heat. Add onion, garlic and ginger; stirring occasionally to prevent browning, cook until the onion is soft and translucent, 5 to 7 minutes. Add curry powder and rice; cook for 5 minutes longer.

2. Add chicken, broth and water. Bring to a boil, then lower heat to medium.. Simmer, stirring frequently, just until the chicken is no longer pink in the center, about 30 minutes. Transfer the chicken to a plate to cool.

3. Puree soup in batches in a food processor until smooth, adding water as needed for a creamy texture. Return soup to cleaned pot and heat again to a simmer.

4. Shred the chicken into small strips and add to the soup along with tomato; cook 3 minutes more. Season with salt and pepper. Just before serving, stir in lemon juice. Ladle into bowls and garnish with cilantro or chives.


Per serving:
197 calories; 5 g fat (1 g sat, 3 g mono); 37 mg cholesterol; 21 g carbohydrate; 17 g protein; 2 g fiber; 176 mg sodium; 271 mg potassium..

Nutrition bonus:
Selenium (23% daily value), Folate (16% dv). 1 1/2 Carbohydrate Servings

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

Curry powder, fresh ginger and garlic infuse this chicken soup with lots of flavor.


Source : EatingWell Magazine
Formatted by : Chupa Babi

Caribbean Pork Curry (Porc Colombo) - 5 pts

Makes 4 servings, 1 1/2 cup each
Active Time: 40 Minutes
Total Time: 1 Hour

Ingredients :

12 ounces pork tenderloin, trimmed and cut into ¾-inch chunks
Salt & freshly ground pepper to taste
2 teaspoons canola oil, divided
1 large onion, coarsely chopped (1 ½ cups)
1 large green bell pepper, seeded and chopped (1 ½ cups)
3 large cloves garlic, minced
2 tablespoons curry powder
1 tablespoon chopped fresh thyme or 1 teaspoon dried
1/2 teaspoon ground allspice
1/4 teaspoon ground cinnamon
2 cups reduced-sodium chicken broth
1 1/2 pounds sweet potatoes, peeled and cut into ¾-inch chunks (5 cups)
1/2 cup chopped tomatoes, fresh or canned
2-3 Scotch bonnet chiles, pierced all over with a fork
1 bay leaf


Method :

1. Season pork with salt and pepper. Heat 1 teaspoon oil in a Dutch oven or heavy soup pot over high heat. Add pork and cook, stirring occasionally, until browned on all sides, about 6 minutes. Transfer to a plate lined with paper towels and set aside.

2. Reduce heat to medium and add remaining 1 teaspoon oil to pot. Add onion and bell pepper and cook, stirring, until vegetables are soft, about 5 minutes. Add garlic, curry powder, thyme, allspice and cinnamon; cook, stirring, until fragrant, about 1 minute more.

3. Add broth, sweet potatoes, tomatoes, chiles and bay leaf. Bring to a simmer, reduce heat to low. Cover and simmer, stirring occasionally, until sweet potatoes are very tender and the sauce has thickened, 15 to 20 minutes.

4. Add reserved pork and cook until heated through, about 3 minutes. Remove chiles and bay leaf. Adjust seasonings and serve.

Per Serving:
288 calories;
6 g fat (2 g sat, 3 g mono);
50 mg cholesterol;
36 g carbohydrate;
23 g protein;
7 g fiber;
228 mg sodium;
1103 mg potassium.

Nutrition bonus:
Vitamin A (506% daily value), Vitamin C (96% dv), Selenium (43% dv), Potassium (32% dv), Iron & Magnesium (17% dv), Zinc (15% dv).

2 Carbohydrate Servings

Curry was brought to the Caribbean by British colonizers and the Indians they brought with them to work the sugar plantations. Our version uses lean, quick-cooking lean pork tenderloin.

Source: EatingWell Magazine January/February 1997
Formatted by : Chupa Babi

Low Fat Potato Recipes - Taco Potato Pie

Serving Size : 4

Ingredients --

2 cups cold mashed potatoes -- (prepared with skim milk and fat free margarine)
1 envelope taco seasoning mix -- divided
1 pound extra lean ground beef
1/2 cup onion -- chopped
1 16 oz. can fat-free refried beans
1/2 cup sugar-free barbecue sauce
1/4 cup water
1 cup shredded lettuce
1 medium tomato -- seeded and chopped
1 cup fat-free cheddar cheese -- shredded
fat-free sour cream

Preparation Method :

1. Combine the potatoes and 2 tablespoons taco seasoning. Press into a greased 9-in deep dish pie plate; set aside.

2. In a skillet, cook beef and onion over medium heat until meat is no longer pink, drain. Stir in the beans, barbecue sauce, water and remaining taco seasoning. Cook and stir until hot and bubbly. Spoon into potato crust.

3. Bake at 350° for 30-35 minutes or until heated through. Top with lettuce, tomato, cheese and sour cream

Per Serving (excluding unknown items):

435 Calories;
20g Fat (41.2% caloriesfrom fat);
36g Protein;
27g Carbohydrate;
4g Dietary Fiber;
83mg Cholesterol;
1302mg Sodium.

Exchanges:

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

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

* Exported from MasterCook *

Source : Taste of Homes Classic ground Beef
Copyright : Converted to Core by Gypsy Cheryl
Recipe By : Betty Jorsvick Olds, Alberta

Sweet Pepper and Olive Pork

Ingredients :

Nonstick cooking spray
1 12-ounce pork loin tenderloin, cut into eight 1/4-inch slices
1/8 teaspoon salt
1/8 teaspoon black pepper
2 teaspoons olive oil
2 medium onions, cut into thin wedges
2 medium green sweet peppers, cut into thin bite-size strips
1/2 cup sliced fresh mushrooms
1/2 teaspoon ground cumin
2 cloves garlic, minced
1/3 cup chopped pimento-stuffed green olives

Directions :

1. Lightly coat a large nonstick skillet with cooking spray; heat over medium-high heat. Season pork slices with salt and pepper. Cook half of the pork slices at a time in skillet for 2 to 3 minutes or until meat is brown and juices run clear, turning once. Remove meat from skillet; keep warm.

2. Add oil to skillet; heat over medium-high heat. Cook onions, sweet peppers, mushrooms, cumin, and garlic in hot oil about 4 minutes or until crisp-tender.

3. Stir in olives; heat through. Serve vegetable mixture with pork slices.

Nutrition facts per serving: Servings Per Recipe 4 servings

Calories 171
Total Fat (g) 9
Saturated Fat (g) 2
Cholesterol (mg) 38
Sodium (mg) 342
Carbohydrate (g) 9
Fiber (g) 2
Protein (g) 14

Source : Better Homes And Gardens Recipe Mailer

Recipes for Diabetic People - Diabetic Breakfast Egg Sandwich

Yield: 2 servings

Ingredients :

2 whole eggs
4 egg whites
2 ounces lean ham, torn into bite-size pieces (1/2 cup)
Salt and freshly ground black pepper, to taste
Olive oil cooking spray
4 slices whole-wheat bread

Directions :

1. Whisk together whole eggs and egg whites. Stir in ham, salt, and pepper.
2. Heat a medium nonstick skillet over medium heat, spray with cooking spray, and add the egg mixture. Let sit for 3 to 4 minutes without stirring.

3. Flip eggs over and cook 30 seconds.
4. Toast bread and spray one side of each slice with cooking spray.
5. Divide eggs in half. Fold each half to fit in between the two bread slices, sprayed sides in.

Nutritional Information Per Serving (1 sandwich):

Calories: 291, Fat: 9 g, Cholesterol: 229 mg, Sodium: 844 mg, Carbohydrate: 27 g, Dietary Fiber: 4 g, Sugars: 4 g, Protein: 26 g

Diabetic Exchanges: 2 Starch, 2 Lean Meat, 1/2 Fat

6 WW Points

Source: "Mix 'N Match Meals in Minutes for People with Diabetes" Via The Diabetic Gourmet Daily Recipe Mailer