Diabetic Shrimp With Chipotle Cocktail Sauce

Yield: 4 servings

Ingredients :

1 pound raw unpeeled medium shrimp
1 teaspoon Creole seasoning
1/3 cup ketchup
1 tablespoon bottled prepared horseradish
1 tablespoon lemon juice
1 chipotle chile pepper in adobo sauce,chopped and mashed with a fork
1 medium lemon, quartered


Directions :

1. Peel shrimp. Place a 12-inch nonstick skillet over medium heat until hot.

2. Coat skillet with cooking spray, add shrimp and Creole seasoning, and cook 4 minutes or until opaque in center.

3. Remove from heat, drain, and cool completely. To cool quickly, place shrimp on a baking sheet in a single layer and let stand 5-10 minutes.

4. Meanwhile, in a small mixing bowl, combine remaining ingredients. To serve, place equal amount of shrimp on 4 dinner plates.

5. Serve with 2 tablespoons ketchup mixture and lemon wedges.


Nutritional Information Per Serving (1/4 of recipe):

Calories: 102,
Fat: 1 g,
Cholesterol: 145 mg,
Sodium: 1032 mg,
Carbohydrate: 7 g,
Dietary Fiber: 0 g,
Sugars: 3 g,
Protein: 16 g


Diabetic Exchanges:

2 Very Lean Meat, 1/2 Carbohydrate

Source: "Quick and Easy Low Carb Cooking for People with Diabetes" Via The Diabetic Gourmet Daily Recipe Mailer

Fat Free Spicy Bean and Cucumber Salad

Makes 6 servings

Fresh chilies add spice to this green bean salad.

Ingredients :

2 cups chopped cooked green beans
1 cup finely chopped peeled cucumber
1/2 cup finely chopped red onion
2 tablespoons chopped fresh cilantro
2 tablespoons red wine vinegar or cider vinegar
2 teaspoons chopped fresh green chilies or 1/4 teaspoon crushed red pepper
1 teaspoon honey
1/2 teaspoon salt

Method :

1. Mix all ingredients.
2. Cover and refrigerate about 2 hours or until chilled.


TIPS from the kitchens :

1. Be sure to peel the cucumbers, even if their skin is relatively thin. By exposing all of the cucumber's flesh to the dressing, it soaks up more flavor.

2. Time Saver Two cups of frozen cut green beans, cooked briefly and rinsed under cool water, will save you the time of chopping and cooking fresh beans.

Nutritional Info : 1 Serving:

Calories 20 (Calories from Fat 0);
Total Fat 0g (Saturated Fat 0g);
Cholesterol 0mg;
Sodium 200 mg;
Total Carbohydrate 6 g (Dietary Fiber 2 g);
Protein 1 g %

Daily Value:
Vitamin A 6 %;
Vitamin C 6 %;
Calcium 2 %;
Iron 2 %

Exchanges: Free

Recipe By : Richard Lee Holbert, Low Fat Good Cooking

Low Fat Spicy Thai Chicken

Yield: 2 servings

Ingredients :

1/2 sm Red Bell Pepper, chopped
2 tb White Vinegar
1/4 ts Red Pepper Flakes
1 pk Equal
2 Chicken Breasts, skinned
Lime Wedges, for garnish

Directions :

A perfect accompaniment to brown or white rice. This recipe can easily be doubled.

1. Puree red pepper with vinegar in a blender or food processor.

2. Pour into a saucepan, add red pepper flakes and bring the mixture to a boil. Reduce to a simmer and cook for 3 minutes.

3. Remove from the heat and let the sauce cool. When cooled, stir in the Equal.

4. Broil chicken breasts for 10 minutes, or until browned; turn chicken and broil approximately 5 minutes more.

5. Place each chicken breast on a bed of rice. Divide spicy sauce and ladle over the top of the chicken.

6. Garnish with lime wedges and serve.


Nutritional Info : One Serving = 1 chicken breast, 4 ounces

Calories: 195
Protein: 35 g
Fat: 4 g
Carbohydrate: 2 g
Fiber: 0.2 g
Cholesterol: 87 mg
Sodium: 81 mg
Potassium: 355 mg

Exchange: 4 Lean Meat

Source : The All Around Cooking List

Heart Healthy Pasta with Sweet Beans and Basil "Cream"

Makes 1 serving (3/4 cup)

Preparation time : 5 min
Cooking time : 15 min

Ingredients :

12 ounces (6 cups) uncooked farfalle (bow-tie) pasta
1 1/2 cups frozen sweet soybeans (edamame)
1 cup soymilk
1/4 cup chopped fresh basil leaves or 1 tablespoon dried basil leaves
1 tablespoon olive oil
1 teaspoon salt
1 package (12 ounces) soft silken tofu
1/4 cup grated Parmesan cheese


Method :

1. Heat 4 quarts salted water to boiling and add pasta. Boil uncovered 6 minutes, stirring occasionally; add soybeans. Heat to boiling; cook about 6 minutes longer or until pasta is tender. Drain; return to saucepan.

2. While pasta is cooking, place remaining ingredients except cheese in blender or food processor. Cover and blend on high speed until smooth, stopping to scrape sides as needed. Add to pasta in saucepan.

3. Cook over low heat about 3 minutes, stirring constantly, until warm. Toss with cheese just before serving.


Special Instructions for High Altitude (3500-6500 ft):

Add soybeans the last 7 minutes of cook time in step 1.


Per serving:

Calories 350 (Calories from Fat 90, 26% fat);
Fat 10g (Saturated 2g);
Cholesterol 5mg;
Sodium 510mg.

Source : Betty Crocker Healthy Heart Cookbook
Formatted by : Chupa Babi

Diabetic Southwestern Chicken

Yield: 2 servings

Ingredients :

3/4 pound boneless skinless chicken breast
Olive oil cooking spray
Salt and freshly ground black pepper to taste
1 cup bottled chunky no-added-sugar tomato salsa

Directions :

1. Cut the breasts into 2 6-ounce portions and flatten the chicken with the bottom of a heavy skillet or the palm of your hand to about 1/2 inch thick.

2. Heat a medium nonstick skillet over medium-high heat. Spray skillet with cooking spray and add chicken.

3. Brown 2 minutes on each side. Add salt and pepper to the cooked side.

4. Lower heat to medium low and spoon salsa over each chicken portion. Cover and cook 5 minutes.

5. Serve chicken with salsa on top.


Nutritional Information Per Serving (1/2 of recipe):

Calories: 231,
Fat: 4 g,
Cholesterol: 103 mg,
Sodium: 426 mg,
Carbohydrate: 6 g,
Dietary Fiber: 1 g,
Sugars: 3 g,
Protein: 39 g

Diabetic Exchanges:

5 Very Lean Meat, 1 Vegetable, 1/2 Fat


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

Fat Free Teriyaki Tofu and Vegetable Kabobs

(serves 4)

Ingredients :

16 ounces extra firm tofu, cut into 1-inch cubes
4 yellow summer squash or zucchini, halved lengthwise and sliced into 1/2-inch slices
1 bell pepper

Teriyaki Grilling Sauce:

1/4 cup soy sauce
1/4 cup rice wine, sake, or mirin
2 tbsp. agave nectar or brown sugar
2 tsp. sesame oil
2 tbsp. rice vinegar
2 cloves garlic, pressed
1-2 tsp. minced ginger root


Preparation Method :

1. Mix the sauce ingredients together. Use half to marinate the tofu, and reserve the rest to use during grilling and to add at the table. The best way to marinate the tofu is to put it in a plastic zip-lock bag with the marinade. Turn the bag often so that all parts of the tofu get marinated. Let the tofu sit in the marinade for at least 1 hour.

2. While the tofu is marinating, soak some bamboo skewers (about 12) in water. When the tofu is ready, thread it onto the skewers, alternating with squash and pepper. Place the kabobs in a large baking dish and pour the tofu marinade over them.

3. When the fire is ready, place the kabobs on the grill and cook, brushing with some of the reserved teriyaki sauce and turning so that each side is lightly browned. Serve with rice and drizzle with extra sauce at the table.

Recipe by : Sue in NJ, Fat Free Vegan

Fat Free Teriyaki Sauce Recipes

Ingredients :

1/2 cup cold water
1/2 cup soy sauce
1/3 cup brown sugar
1 clove garlic, minced
2 Tbsp cornstarch

Method :

1. In a small saucepan, mix water, soy sauce, brown sugar, garlic and cornstarch together with a wire whisk.

2. Stir constantly over medium-high heat until thick and bubbly. Also add some powdered ginger.

Recipe by : Mark, Fat Free Vegan

Smart Ones Recipes - Happy Cow Barbecue Sauce (Vegan)

Serving size: 2 cups
Prep time: 20 minutes

Ingredients :

1 2-ounce can tomato paste
4 tablespoon brown sugar, (or honey)
3 tablespoon molasses
1 tablespoon apple cider vinegar
2 tablespoon margarine, or canola oil
1 cup water
2 tablespoon garlic powder
1/8 cup tamari
1 bay leaf
Salt to taste


Method :

Place all ingredients in medium saucepan and simmer over low heat for 20 minutes, stirring occasionally.


Source: Happy Cow's Vegetarian Guide
Formatted by : Chupa Babi

Low Fat Potato Recipes - Wonderful Stuffed Potatoes

Serves: 8
Serving Size: 1/2 potato each

Ingredients :

4 medium baking potatoes
3/4 cup low-fat (1%) cottage cheese
1/4 cup 1% milk
1 teaspoon dill weed
3/4 teaspoon herb seasoning
4-6 drops hot pepper sauce
2 teaspoon grated parmesan cheese


Directions :

1. Prick potatoes with fork. Bake at 425º F for 60 minutes or until fork is easily inserted.

2. Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.

3. Mix in by hand remaining ingredients except parmesan cheese. Spoon mixture into potato shells.

4. Sprinkle each top with 1/4 teaspoon parmesan cheese.

5. Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.


Nutrition Info :

Calories: 251
Fat: 2 g
Carbohydrates: 49 g
Protein: 9 g


Recipe By : Mrs. Nicky
Source : Low Fat Good Cooking Group

Daily Diet Menu - Vegetarian Posole - Native American 5 pts

Servings: 4

Ingredients :

1 cup onion -- chopped
4 garlic cloves -- chopped
1 1/2 cups mushrooms -- quartered
2 carrots -- sliced
1 cup green beans -- cut into 2-inch pieces
2 cups acorn squash -- chopped
2 cups canned tomatoes
1 (29-ounce) can hominy
1 pinch salt
2 tsp. dried cumin
2 tsp. dried oregano
Black pepper -- to taste
Cilantro, fresh -- to taste


Preparation Method :

1. Brown the onions and garlic in a little oil.
2. Add the vegetables to the browning onions and garlic.
3. Add the tomatoes and cook until vegetables start to soften about 10-15 minutes).
4. Add the hominy, salt, cumin and oregano.
5. Cook until all vegetables and the hominy are soft (another 10-15 minutes).
6. Top with black pepper and chopped cilantro.


Per Serving:

Calories - 260,
Total Fat - 2.5g,
Saturated Fat - 0g,
Cholesterol - 0mg,
Sodium - 850mg,
Total Carbohydrate - 53g,
Dietary Fiber - 10g,
Protein - 8g

Source: Health Power for Minorites
Formatted by : Chupa Babi

Fat Free Recipes - Lemon-Zucchini Relish

Yield: 4 cups (serving size: 2 tablespoons)

Ingredients :

6 cups shredded zucchini, (about 6 medium)
1 teaspoon salt
1 large lemon
1 1/2 cups chopped yellow onion
1 1/2 cups golden raisins
1 cup white wine
3/4 cup fresh lemon juice, (about 4 lemons)
3/4 cup honey
1/4 cup sugar


Method :

1. Place zucchini in a colander; sprinkle with salt. Toss well. Drain 30 minutes, tossing occasionally. Place zucchini on paper towels; squeeze until barely moist.

2. Carefully remove rind from lemon using a vegetable peeler, making sure to avoid white pithy part of the rind. Place rind in a small saucepan; cover with water. Bring to a boil; cover, reduce heat, and simmer 15 minutes or until rind is tender. Drain; cool. Finely chop rind.

3. Combine zucchini, rind, onion, and the remaining ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 35 minutes or until thick, stirring frequently. Cool; pour into airtight containers.

Note: Refrigerate Lemon-Zucchini Relish in airtight containers up to a month.


Nutirtional Info :

Calories 60 (2% from fat);
Fat 0.1g (sat 0.0g,mono 0.0g,poly 0.1g);
Protein 0.7g;
Cholesterol 0.0mg;
Calcium 11mg;
Sodium 54mg;
Fiber 0.7g;
Iron 0.3mg;
Carbohydrate 15.7g

This unusual relish is reminiscent of Middle Eastern condiments, particularly those made with preserved lemon. While it will go well with roasted [favorite] or any grilled entrée, you can also use it as a spread on sandwiches.

ChupaNote: to give it that smoky Maghrebi flavor, I added 1/4 t. cumin, 1/4 t. coriander, and 1/4 t. red pepper flakes. Could have used more heat.

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

Low Fat Diabetic Italian Style Grilled Chicken Breasts

Yield: 4 servings

Ingredients :

1/2 cup plain low-fat yogurt
1 tablespoon tomato paste
2 green onions, coarsely chopped
2 cloves garlic, quartered
1 piece (1-inch) peeled ginger root, coarsely chopped (or 1 teaspoon ground ginger)
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper
4 chicken breasts (bone-in)
2 tablespoons chopped fresh coriander or parsley

Directions :

1. Preheat barbecue grill or oven to 350 degrees F.

2. In a food processor, combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, salt and cayenne pepper; puree until smooth.

3. Arrange chicken in a shallow dish; coat with yogurt mixture. Cover and refrigerate for 1 hour or up to 1 day ahead. Remove from refrigerator 30 minutes before cooking.

4. Place chicken skin-side down on greased grill over medium-high heat; cook for 15 minutes. Brush with marinade; turn and cook for 10 to 15 minutes longer until golden and juices run clear. (Or place chicken on rack set on baking sheet; roast, basting after 30 minutes with marinade, for
50 to 55 minutes or until juices run clear.)

5. Serve garnished with chopped coriander.

Nutritional Information Per Serving (1 piece of chicken):

Calories: 133,
Fat: 2 g,
Carbohydrate: 4 g,
Fiber: 0 g,
Protein: 24 g,
Sodium: 300 mg,
Cholesterol: 59 mg

Diabetic Exchanges:

1/4 Low-Fat Milk, 3 Very Lean Meat

Source: "America's Everyday Diabetes Cookbook" via the Diabetic Gourmet Daily Recipe Mailer

Low Fat Grilled Fish and Peppers

Serves: 6 servings

Ingredients:

1 cup KRAFT Zesty Italian Dressing
2 tsp. crushed red pepper
1-1/2 lb. firm white fish fillets, such as grouper, halibut or tilapia
2 each red and green peppers, seeded, each cut into 6 pieces
2 Tbsp. KRAFT 100% Grated Parmesan Cheese
2 Tbsp. finely chopped cilantro


Preparation:

1. Mix dressing and crushed red pepper. Pour half of the dressing mixture over fish in resealable plastic bag. Seal bag. Refrigerate 15 min. to marinate.

2. Place peppers in a separate resealable plastic bag. Add remaining marinade; seal bag. Shake bag gently until peppers are evenly coated.

3. Preheat grill to medium-high heat. Remove fish from marinade; discard marinade. Remove peppers from marinade, reserving marinade.

4. Place peppers on grill. Top with fish; cover grill with lid. Cook 4 min.; turn fish over. Brush with reserved marinade from peppers.

5. Grill, covered, an additional 2 min. or until fish flakes easily with fork.

6. Place fish and peppers on serving plate; let stand 3 min. Sprinkle with cheese and cilantro.

Nutrition Bonus:

Incorporate more fish into your diet with this easy, tasty recipe. The peppers are an excellent source of both vitamin A and C.

Diet Exchange:

1 Vegetable,3 Meat (VL),1 Fat

Nutrition (per serving) :

Calories - 180
Total fat - 6 g
Saturated fat - 1 g
Cholesterol - 45 mg
Sodium - 220 mg
Carbohydrate - 7 g
Dietary fiber - 2 g
Sugars - 3 g
Protein - 24 g

Source : Kraft

Low Fat Breakfast Recipes - Cold Tossed Noodles with Bean Sprouts - 5 pts

Ingredients :

1 tablespoon soy sauce
1 tablespoon sesame seed oil
1 tablespoon Hunan chili paste -- or any brand of Chinese chili paste, optional*
1 teaspoon wine vinegar
4 tablespoons diced fresh scallions -- or 2 scallions with green tops, diced
1 teaspoon minced fresh garlic -- or 2 large cloves garlic, finely minced

Marinade:

1 tablespoon sesame seed oil
1/2 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon white pepper


Ingredients:

large kettle boiling water
1/2 pound very thin noodles -- fresh or dried
1/2 pound fresh bean sprouts -- or 1 can (14-ounces) bean sprouts


Preparation Method :

1. Before you start, mix seasoning ingredients together in large bowl. Mix marinade ingredients together in medium bowl.

2. Cook noodles according to package directions until just tender (al dente).

3. Rinse in cold water and drain well.

4. Add noodles to seasoning in bowl and toss to coat well. Set aside.

5. While noodles are cooking, add 3 cups boiling water to 2-quart saucepot.

6. Add bean sprouts and parboil for no more than 15 seconds. Drain under cold water.

7. Add bean sprouts to marinade ingredients in bowl and toss to coat well.

8. For canned bean sprouts, drain well, then add to marinade in bowl. Toss to coat well.

9. Add marinated bean sprouts to seasoned noodles. Mix together well.

Spoon to serving platter.

Makes 4 to 6 servings

Variation: The noodles may also be served plain without bean sprouts or substitute 1 to 2 T. oyster sauce for Hunan chili paste. Another variation is to substitute a raw cucumber, sliced into thin slivers, for the bean sprouts. Top it with sliced [favorites].

* The amount of chili paste you use depends on how hot you like it: fiery hot (2 to 3 T), medium hot (1 to 1 1/2 T), or mild (1/2 T). Different brands vary in intensity of hotness. Experiment for best results.


Recipe By : "The 15 Minute Chinese Gourmet" by Elizabeth Chiu King
Cuisine : "Chinese" S(Formatted by Chupa Babi)
* Exported from MasterCook *

Glazed Garlic Tofu - 2 pts, 21g Carbohydrate; 1g Dietary Fiber

Serving Size : 4

Ingredients :

14 garlic cloves -- peeled
1/4 teaspoon red pepper flakes
3 tablespoons soy sauce
1/2 cup vinegar
3 tablespoons honey
1/2 pound fresh tofu

Preparation Method :

1. Blend garlic, pepper flakes, soy sauce, vinegar and honey in a food processor or blender.

2. Transfer to a saucepan and cook, stirring occasionally, about 8 minutes until reduced by about one-third.

3. Meanwhile, cut tofu into thick strips or large cubes.

4. Add to garlic-and-vinegar mixture and poach about 4 minutes until tofu is heated through.

Makes 4 servings

This combination makes a well-flavored tofu to serve with almost any rice dishes. I sometimes very the flavor by adding Chinese five-spice powder or toasted sesame seeds and fresh cilantro or coriander. Serve with plain boiled rice or fried noodles.

Per Serving (excluding unknown items):

118 Calories; 3g Fat (18.9% calories from fat); 6g Protein; 21g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 778mg Sodium. Exchanges: 1/2 Lean Meat; 1 Vegetable; 0 Fat; 1 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 0 5290

Recipe By : Quick After-Work Vegetarian Cookbook by Judy Ridgway
* Exported from MasterCook *

Low Fat Baked Breakfast Apples

Makes 2 servings.

Microwave Directions Also Included

Ingredients :

2 medium apples, cut into bite-size pieces
2 tablespoons snipped, pitted whole dates
1/4 teaspoon ground cinnamon
1/2 cup apple juice
1 tablespoon raspberry spreadable fruit
1/4 cup low-fat granola cereal

Method :

1. Combine apples and dates in two individual casseroles. Sprinkle cinnamon over fruit mixture.

2. Pour half the apple juice over each apple mixture.

3. Bake, covered, in a 350 degrees F oven for 20 to 25 minutes or until apples are slightly tender.

4. Stir spreadable fruit and dollop atop apple mixture; sprinkle with granola.

5. Serve warm.

Microwave directions:

1. Combine apples and dates in two individual microwave-safe casserole dishes.
2. Sprinkle with the cinnamon. Reduce apple juice to 1/4 cup; divide evenly between casseroles.
3. Microwave,covered, high for 3 to 4 minutes or until apples are slightly tender.
4. Stir spreadable fruit; dollop on top of apples in the casseroles; sprinkle with granola.
5. Serve warm.

Food exchanges:

2 fruit, 1/2 bread.

Nutritional facts per serving :

calories: 188 , total fat: 1g, saturated fat: 0g, cholesterol: 0mg, sodium: 15mg, carbohydrate: 47g, fiber: 4g, protein: 1g

Source : Low Fat Good Cooking

Low Carb Recipes - Spicy Mango Salsa

Serve this spicy mango salsa with grilled chops or fish. The citrusy taste breaks through the greasy aftertaste of the meat, and cleanses the palate. Very refreshing for hot days, too.

Ingredients :

2 cups diced fresh mango
2 cups fresh peaches, pitted and chopped
2 cloves garlic, minced
2 tablespoons chopped fresh ginger root
1/4 cup chopped fresh basil
2 serrano chile peppers, diced
1/4 cup fresh lime juice

Method :

1. In a large bowl, mix together the mangoes, peaches or nectarines, garlic, ginger and basil or cilantro.

2. Add the chilies and lime juice to taste; mix well.

3. Allow to chill 2 hours before serving.

Recipe By : Nicky

Low Fat Potato Recipes - Caribbean Sweet Potato Salad

Serving Size : 5

Ingredient :

1 large white potato -- peeled and quartered
1 large sweet potato -- peeled and quartered
1 cup corn
1 teaspoon Dijon mustard
2 tablespoons fresh lime juice
3 tablespoons fresh cilantro -- chopped
1 clove garlic -- minced
3 tablespoons canola oil
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 cucumber -- halved lengthwise and chopped
1/2 red onion -- thinly sliced
1/4 cup peanuts -- finely chopped (omit for Core)


Preparation Method :

1. Place the white potato pieces into a large saucepan, and cover with salted water. Bring to a boil, turn the heat down, and simmer for 10 minutes. Add the sweet potato, and cook about 15 minutes more. Remove a piece of each potato, and cut in half to see if it is cooked enough. Once the potatoes are tender, add corn kernels; cook another 30 seconds. Drain through a colander. Fill the saucepan with cold water, and drop vegetables into water. Cool for 5 minutes, and drain.

2. In a large bowl, whisk together mustard, lime juice, cilantro, and garlic. Slowly whisk in oil. Mix in salt and black pepper.

3. Cut cooled potatoes into 1 inch cubes, and add to dressing along with cucumber, and red onion. Toss well. Serve at room temperature or chilled. Toss the peanuts in just before serving.

Per Serving (excluding unknown items):

205 Calories; 12g Fat (51.5% calories from fat); 5g Protein; 22g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 239mg Sodium.

Exchanges:

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

NOTES : FLEX POINTS PER SERVING: 4

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

Source : "Allrecipes.com"
Recipe By : Jessica
Exported from MasterCook

Diabetic Baby Corn In Jalapeno Vinaigrette

Yield: 8 servings

Ingredients :

One 15-ounce can or two 7-ounce jars whole baby corn cobs,rinsed and drained
1/4 cup chopped cilantro
1/4 cup red or white wine vinegar
2 tablespoons olive oil
1 small jalapeño pepper, seeded and minced

Directions :

Combine all the ingredients in a glass dish; refrigerate, covered, and marinate at least 2 hours or overnight. (The mixture may be refrigerated up to 3 days.) Drain the corn before serving chilled or at room temperature.

Nutritional Information Per Serving (about 4 pieces):

Calories: 27, Fat: 2 g, Cholesterol: 0 mg, Sodium: 5 mg, Carbohydrate: 3 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 1 g

Diabetic Exchanges: 1 Vegetable

Source: "The New Family Cookbook for People with Diabetes" Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat Hearty Italian Bean and Pasta Soup

Serving Size : 8

Ingredients :

2 tablespoons olive oil
1 large cooking onion -- chopped
1 stalk celery -- sliced thinly
2 cloves garlic -- minced
4 cups chicken stock
1 small carrot -- scrubbed and sliced thinly
1 28-ounce can plum tomatoes -- broken up with fork
2 cups white pea beans -- soaked and cooked
OR
2 cups canned white pea beans -- drained and rinsed
1 cup spinach -- washed and coarsely chopped
1 small zucchini -- chopped
1/4 cup chopped fresh basil
OR
1 tablespoon dried basil
1/4 cup chopped fresh parsley
1 teaspoon dried oregano
1 1/2 cups uncooked pasta (rotini or fusilli)
1/4 cup grated Parmesan cheese
Salt and pepper -- to taste

Preparation Method :

1. In a large saucepan or Dutch oven, heat the olive oil over medium heat. Sauté the onion, celery and garlic until the onions are soft and translucent.

2. Add the chicken stock, carrot and tomatoes and simmer for 35 minutes.

3. Add the beans, spinach, zucchini, basil, parsley and oregano and continue to simmer for an additional 10 minutes.

4. Meanwhile, cook the pasta according to the package directions.

5. Drain pasta and add to soup.

6. Season soup with salt and pepper.

7. Serve soup with a spoonful of Parmesan cheese sprinkled over each bowl.

Per Serving (excluding unknown items):

238 Calories;
5g Fat (19.5% calories from fat);
10g Protein;
37g Carbohydrate;
6g Dietary Fiber;
2mg Cholesterol;
1146mg Sodium.

Exchanges:

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

Source: "Ontario White Bean Producers"

Quick Healthy Recipes - Cabbage Noodle Salad

Serves:6

Ingredients :

Ingredients for dressing:
3 tablespoons olive oil
3 tablespoon vinegar
2 tablespoon sugar
1/4 teaspoon pepper
1 tablespoon low sodium soy sauce

Ingredients for salad:
1 small head red or green cabbage (or 1/2 of each)
2 green onions, chopped
1 carrot, peeled and grated
1 package Ramen noodles, crushed

Directions :

1. Make dressing by combining ingredients in a large bowl. Stir to dissolve sugar.

2. Combine the first three salad ingredients, toss well. Add crushed ramen noodles and dressing to salad and toss again.

3. Serve right away or cover and refrigerate to allow the flavors to blend.

Nutrition Info :

Calories: 148.4
Fat: 8.6 g
Carbohydrates: 17.4 g
Protein: 2.3 g

Recipe By - Mrs. Nicky

Fat Burner Recipes - Strawberry Banana Smoothie

Serves: 2

Whether you're suffering from nausea, heartburn, or just in need of a cool and refreshing snack or breakfast idea, this is the perfect nutritious pick-me-up. Leftover shake can be frozen in pop molds or 5 ounce paper cups with popsicle sticks.

Ingredients :

1 cup nonfat vanilla yogurt
1/2 cup frozen strawberries
1/2 cup orange juice or skim milk
1 banana, sliced

Directions :

1. Place all ingredients in a blender and blend until smooth.

Nutrition Info :

Calories: 221
Fat: 0.6 g
Carbohydrates: 34 g
Protein: 2 g

Recipe By – Sher

Weight Loss Menu Plans - Low Fat Baked Chicken Parmesan

Servings: 6

Ingredients :

Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions :

1. Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

2. In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl.

3. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

4. Pour buttermilk into a shallow bowl.

5. Rinse chicken and pat dry with paper towels.

6. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs.

7. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

8. Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Facts :

Calories: 209
Protein: 38 g
Sodium: 303 mg
Cholesterol: 68 mg
Fat: 1 g
Carbohydrates: 11 g

Exchanges:

3/4 Bread/Starch;
4 Low-Fat Meat

Source : Low Fat Good Cooking Group

Weight Loss Recipes - Crockpot Herb Potato-Fish Bake

Makes 4 servings {Ideal crockpot size: 4-quart}

Ingredients :

10 3/4-oz. can cream of celery soup
1/2 cup water
1-lb. perch fillet, fresh or thawed
2 cups cooked, diced potatoes, drained
1/4 cup freshly grated Parmesan cheese
1 Tbsp. chopped parsley
1/2 tsp. dried basil
1/4 tsp. dried oregano

Method :

1. Combine soup and water. Pour half in crockpot. Spread fillet on top. Place potatoes on fillet. Pour remaining soup mix over top.

2. Combine cheese and herbs. Sprinkle over ingredi­ents in crockpot.

3. Cover. Cook on High 1-2 hours, being careful not to overcook fish.

Basic Nutritional Values:

Calories 269 (Calories from Fat 73),
Total Fat 8 gm (Saturated Fat 2.8 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 2.2 gm, Cholesterol 56 mg),
Sodium 696 mg,
Total Carbohydrate 22 gm,
Dietary Fiber 2 gm,
Sugars 2 gm,
Protein 26 gm

Source : Low Fat Good Cooking Group

Low Fat Fettuccine with Tofu and Zucchini

Serves 4
Preparation time: 15 min.,
Cooking time: 25 min.

Ingredients :

11 ounces fettuccine, or other pasta
2 tsp. unsalted butter
1 Tbs. plus 1 tsp. olive oil
1/2 lb. onions, thinly sliced
3 cloves garlic, minced
1/2 lb. zucchini, cut into 1/2 inch cubes
3/4 tsp. dried ground Basil, or 1/3 cup fresh, chopped
1/8 tsp. salt, (optional) or to taste
11 ounces firm tofu, cut into 1 inch slices
2 Tbs. plus 2 tsp. grated Parmesan cheese

Method :

1. Cook fettuccine in boiling salted water until al dente. Drain.

2. Return pasta to saucepan. Toss with butter and keep warm.

3. Heat oil in a heavy nonstick skillet over medium high heat. Sauté onions 2-3 minutes, stirring frequently.

4. Add garlic and zucchini and continue to sauté another 4-5 minutes or until zucchini softens.

5. Stir in basil, salt and pepper to taste. Transfer vegetables to a platter and keep warm.

6. Add tofu slices to skillet and sauté 4-5 minutes, stirring gently, or until tofu is just cooked throughout.

7. Combine vegetables, tofu and pasta in a serving bowl. Serve with Parmesan.


Per Serving:

calories 646, fat 11.5g, calories from fat: 16%, protein 24.9g, cholesterol 7mg,Carbohydrates 113.2g, dietary fiber 6.3g

Dietary Exchange:
milk : 0.0, vegtable : 0.8, fruit : 0.0, bread : 7.1, lean meat : 0.2, fat : 1.6, sugar : 0.0, very lean meat protein : 0.5

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