Low Fat Vegetarian Recipes - Starwberry Blasamic Sorbet - 2 pts

Serves 4

Ingredients :

3/4 cup balsamic vinegar
4 cups strawberries, hulled and halved, plus 4 berries, coarsely chopped
1 tablespoon dark honey


Preparation Method :

1. In a small nonaluminum saucepan, bring the vinegar to a simmer over medium-low heat. Cook until reduced by half, about 5 minutes. Remove from the heat and let cool.

2. Place the halved strawberries in a blender or food processor. Process until very smooth. Pass the puree through a fine-mesh sieve placed over a bowl, pressing firmly on the solids with a rubber spatula or the back of a wooden spoon to extract all the juice. Discard the solids. Add the balsamic reduction and the honey to the puree and stir to combine. Cover and refrigerate until cold.

3. Freeze the strawberry mixture in an ice-cream maker according to the manufacturer's instructions. Store in the freezer until ready to serve or for up to 2 days. Spoon into individual bowls and garnish with the chopped strawberries.


Nutritional Analysis(per serving) :

Calories 98;
Total fat < 1 g (Monounsaturated fat 0 g,Saturated fat 0 g);
Carbohydrate 24 g;
Fiber 1 g
Protein 1 g
Cholesterol 0 mg
Sodium 17 mg

Dietitian's tip:

Good-quality balsamic vinegar is the key to this frozen version of a classic Italian dish. Perfect served as dessert or as a between-course intermezzo. It's loaded with vitamin C.

Source : Mayo Clinic
Formatted by : Chupa Babi

Low Fat Warm Thai Chicken Salad

Serving Size : 4

Ingredients :

1 tablespoon vegetable oil
1 clove garlic -- finely chopped
1 jalapeño chili -- seeded and finely chopped
1 pound skinless boneless chicken breast halves -- cut into 1/2-inch strips
1 large red bell pepper -- cut into 1-inch pieces
1 medium cucumber -- cut lengthwise in half then crosswise into 1/4-inch slices (2 cups)
2 green onions -- sliced
1/4 cup lime juice
2 tablespoons soy sauce
1 tablespoon chopped fresh cilantro
2 teaspoons sugar
1/4 teaspoon pepper
Salad greens
Dry roasted peanuts -- if desired
Lime slices -- if desired


Preparation Method :

1. Heat oil in 10-inch skillet or wok over medium-high heat.
2. Cook garlic and chili in oil 30 seconds, stirring frequently.
3. Stir in chicken. Cook, stirring occasionally, until chicken is no longer pink in center.
4. Add bell pepper, cucumber and green onions; toss with chicken mixture.
5. Stir in remaining ingredients except salad greens.
6. Heat to boiling, stirring constantly; boil and stir 30 seconds. Remove from heat.
7. Divide salad greens among 4 dinner plates.
8. Spoon chicken mixture over salad greens, using slotted spoon.
9. Drizzle liquid from skillet over chicken mixture and salad greens.
10. Garnish with peanuts and lime slices.

Per Serving (excluding unknown items):

195 Calories;
5g Fat (23.4% calories from fat);
28g Protein;
9g Carbohydrate;
2g Dietary Fiber;
66mg Cholesterol;
592mg Sodium.

Exchanges:

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

Notes : Be sure to wear rubber or plastic gloves when seeding and chopping the jalapeño chili to prevent irritating your skin.

Diabetic Mojo Roasted Pork

Yield: 2 servings

Ingredients :

3/4 pound pork tenderloin
1/2 cup mojo sauce
1 tablespoon low-sugar apricot spread

Directions :

1. Remove fat from pork and butterfly it by cutting the pork in half lengthwise and opening it like a book.

2. Do not cut all the way through. Place pork in the mojo and let marinate for 15 minutes.

3. Heat a nonstick skillet over medium-high heat.

4. Remove pork, reserving marinade. Pat dry with paper towel and saute in skillet 3 minutes. Turn and saute 3 minutes. The pork is done when a meat thermometer reads 160 degrees F.

5. Mix reserved marinade and apricot spread together.

6. Remove pork to a plate and add marinade mixture to the skillet.

7. Boil about 1 minutes, scraping up the brown bits in the pan as it boils.

8. Divide pork into 2 portions, place on dinner plates, and spoon sauce over the top.

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

Calories: 241,
Fat: 6 g,
Cholesterol: 97 mg,
Sodium: 84 mg,
Carbohydrate: 10 g,
Dietary Fiber: 0 g,
Sugars: 8 g,
Protein: 36 g

Diabetic Exchanges:

1/2 Carbohydrate, 4 Lean Meat


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

Low Fat Potato Recipes - Spicy Baked Sweet Potato "Fries"

Serves: 4

A healthy alternative to an American favorite.

Ingredients:

2 medium sweet potatoes, washed and cut (lengthwise) into strips (1/3 inch on each side)
1-1/2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon salt
1/2 teaspoon onion powder

Directions :

1. Line cookie sheet with aluminum foil or parchment paper.

2. Preheat oven to 450° F.

3. In a small mixing bowl, combine all ingredients. Mix to evenly coat potato strips.

4. Place potato strips on lined cookie sheet (allow space between individual strips for even cooking).

5. Bake for 15 minutes (or until potatoes become crispy) turning strips every 5 to 7 minutes (or as needed).

Nutrition Info :

Calories: 117.6
Fat: 5.5 g
Carbohydrates: 16.4 g
Protein: 1.2 g

Source : Mrs. Nicky, Low Fat Good Cooking

Low Fat Morning Glory Muffins

Makes 12 muffins

These muffins are especially good warm. Perfect for popping into lunch boxes or as an an after-school treat, your kids will gobble these up as though there wasn't a vegetable in sight. For an extra nutritional boost, replace half the flour with whole wheat flour.

Ingredients:

1 1/2 cups all-purpose flour
1/2 cup oats (not instant or quick cooking)
1 tsp baking powder
1 tsp baking soda
Pinch of salt
1/2 tsp cinnamon
1/2 tsp ginger
1/4 tsp nutmeg
1/2 cup firmly packed brown sugar
1 egg, lightly beaten
1/4 cup canola oil
1 tsp vanilla extract
1/2 cup fat-free milk
1 8-ounce can crushed pineapple
1 1/2 cups freshly grated carrots (about 2 medium carrots)
1/2 cup raisins

Preparation:

1. Preheat oven to 350 degrees. Line a 12-cup muffin pan with paper liners or spray muffin pan with nonstick cooking spray.

2. Whisk flour, oats, baking powder, baking soda, salt, cinnamon, ginger and nutmeg in a large bowl.

3. In a medium bowl stir brown sugar, egg, oil, vanilla extract, and milk until well combined. Stir in pineapple, carrots and raisins.

4. Add wet ingredients to dry, and mix until just moist. Fill muffin cups 3/4 full.

5. Bake for 20-25 minutes, until toothpick comes out clean or tops spring back when pressed.


Per Muffin:

Calories 203,
Calories from Fat 50,
Total Fat 5.5g (sat 0.5g),
Cholesterol 18mg,
Sodium 167g,
Carbohydrate 35.5g,
Fiber 2.2g,
Protein 4g

4 WW Points

Source : Your about.com guide to low fat cooking

Heart Healthy Mocha Cappuccino Pudding Cake - 4 pts

Makes 12 servings
Prep: 10 minutes
Bake: 45 minutes

Ingredients :

1 1/4 cups all-purpose flour
1 3/4 cups sugar
1/4 cup baking cocoa
1 tablespoon instant espresso coffee, (dry)
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup fat-free (skim) milk
2 tablespoons butter, melted or canola or soybean oil
1 teaspoon vanilla
1 teaspoon instant espresso coffee, (dry)
1 1/2cups very warm fat-free (skim) milk, (120º to 130º)


Method :

1. Heat oven to 350º. Mix flour, ¾ cup of the sugar, 2 tablespoons of the cocoa, 1 tablespoon espresso coffee, the baking powder and salt in medium bowl. Stir in ½ cup milk, butter and vanilla until well blended. Spread in ungreased square pan, 9x9x2 inches.

2. Mix remaining 1 cup sugar, remaining 2 tablespoons cocoa and 1 teaspoon espresso coffee in small bowl; sprinkle evenly over cake batter. Pour 1½ cups very warm milk over sugar mixture.

3. Bake 35 to 45 minutes or until center is set and firm to the touch. Place sheet of aluminum foil or cookie sheet on lower oven rack under cake to catch any spills. Spoon warm cake into dessert dishes.

Per Serving:

Calories 205 (Calories from Fat 20, less than 10% fat);
Fat 2g;
Saturated Fat 1g (6% of Calories from Saturated Fat);
Trans Fat 0g;
Cholesterol 5mg;
Omega-3 0g;
Sodium 190mg;
Carbohydrate 44g (Dietary Fiber 1g);
Protein 3g.


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

Turkey and Roasted Red Pepper Meat Loaf

Yield: Makes 4 servings

Ingredients :

1 1/2 pounds ground turkey
1 small yellow onion, chopped
1/2 cup bread crumbs
1 egg, beaten
1 cup grated Parmesan
2 tablespoons plus 2 teaspoons Dijon mustard
1 cup flat-leaf parsley, chopped
1 7-ounce jar roasted red peppers, cut into 1/2-inch pieces
Kosher salt and pepper
1 tablespoon white wine vinegar
3 tablespoons extra-virgin olive oil
6 cups mixed greens


Directions :

1. Heat oven to 400° F.

2. Combine the turkey, onion, bread crumbs, egg, Parmesan, 2 tablespoons of the mustard, the parsley, red peppers, 3/4 teaspoon salt, and 1/2 teaspoon pepper in a large bowl.

3. Shape the meat into an 8-inch loaf and place in a baking dish. (See Tip, below.)

4. Bake until no trace of pink remains (internal temperature should be 165° F), about 45 minutes.

5. Transfer to a cutting board and let rest 15 minutes before slicing.

6. Whisk together the remaining mustard, the vinegar, oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a small bowl.

7. Divide the greens among individual plates and drizzle the vinaigrette over the top.

8. Serve with the sliced meat loaf.


Tip:

A loaf pan isn't the best choice for baking meat loaf. Instead use a large pan with 1 1/2- to 2-inch sides, such as a metal, glass, or ceramic 7-by-11-inch baking dish, which will allow the heat to circulate over the meat, cooking it evenly.

Source : Gwen Tweedy, Low Fat Good Cooking

Orange, Onion, and Balsamic Sauce

Makes about 1 cup.

Ingredients :

1 medium red onion
1 cup orange juice
1/2 cup balsamic vinegar
1 to 2 tablespoons sugar


Method :

1. Halve onion through root end and cut crosswise into very thin slices.

2. In a 1 1/2-quart heavy saucepan simmer onion with orange juice and vinegar, stirring occasionally, until liquid is reduced and thickened, 30 to 40 minutes.

3. Stir in sugar and salt to taste and cook mixture over low heat, stirring, until sugar is dissolved.

4. Serve sauce warm or at room temperature.


No need to squeeze oranges for this recipe, as the sweetness and body of store — bought juice are key. If you cook the mixture down until most of the liquid is evaporated, you’ll end up with a delicious onion confit rather than a sauce. Either way, we like to serve this with grilled meats and chicken as well as fish.


Author : Wesley Maloney, Bedford, New Hampshire
Source : Gourmet
Formatted by : Chupa Babi

Diabetic Low Fat Chicken Ole

Yield: 4 servings

Ingredients :

1 pound boneless skinless chicken breast, cut into bite-size pieces
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions


Directions :

1. Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.

2. Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned.

3. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.

4. Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes.

5. Add the corn and cook covered for 5 minutes more.

6. Serve hot, topping each serving with a sprinkling of the cilantro or scallions.

6. Serve over brown rice or whole-wheat couscous if desired.

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

Calories: 231,
Carbohydrate: 18 g,
Cholesterol: 65 mg,
Fat: 5.2 g,
Saturated Fat: 0.9 g,
Fiber: 3.2 g,
Protein: 29 g,
Sodium: 403 mg,
Calcium: 38 mg


Diabetic Exchanges:

3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat

4 WW Points

Source: "The Complete Diabetes Prevention Plan" Via The Diabetic Gourmet Daily Recipe Mailer

Diet Recipes - Black-Eyed Pea Dip

Makes about 1 1/4 cups

Ingredients :

1 15-ounce can black-eyed peas, rinsed
1/4 cup fresh parsley leaves
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 1/2 teaspoons chopped garlic
1 1/2teaspoons chopped fresh tarragon, or 1/2 teaspoon dried
1/2 teaspoon salt
Freshly ground pepper to taste


Method :

1. Place peas, parsley, lemon juice, oil, garlic, tarragon, salt and pepper in a food processor; process until smooth. (Cover and refrigerate for up to 2 days.)

2. Transfer to a serving bowl.


Per tablespoon:

31 calories (29% fat);
1 g fat (0 g sat, 1 g mono);
0 mg cholesterol;
3 g carbohydrate;
1 g protein;
1 g fiber;
70 mg sodium;
8 mg potassium.

Exchanges:

Free food, 0 Carbohydrate Servings

Source : EattingWell magazine
Formatted by : Chupa Babi

Low Fat Recipes - Mini Cheesecakes

Serves: 12
Serving Size: 1 mini cheesecake

Ingredients :

12 low-fat vanilla wafers
3 oz. cream cheese, at room temperature
12 oz. fat-free cream cheese, at room temperature
1/2 cup sugar
1/2 teaspoon vanilla
2 eggs
cherry pie filling

Directions :

1. Preheat oven to 350° F. Line muffin tins with 12 foil cupcake papers. Place a vanilla wafer in the bottom of each cupcake paper.

2. In mixing bowl, beat cream cheese and fat-free cream cheese until smooth. Add sugar and vanilla and mix well. Add eggs and beat until smooth.

3. Pour cheesecake mixture into muffin tins. Bake for 20 minutes or until centers are almost set. Cool. Refrigerate 2 hours or overnight.

4. Decorate cheesecake tops with cherry pie filling.

Nutrition Info :

Calories: 120.6
Fat: 4.4 g
Carbohydrates: 14.4 g
Protein: 6 g

Source : Mrs. Nicky, Low Fat Good Cooking

Low Fat Berry Fruit Salsa And Cinnamon Tortilla Chips

Can be changed with various fruit tastes !

Servings: 10

Ingredients :

1 large nectarine, diced
1 Golden Delicious apple - peeled, cored and diced
1 Granny Smith apple - peeled, cored and diced
8 ounces raspberries
1 pound strawberries, coarsely diced
2 tablespoons white sugar
1 tablespoon brown sugar
3 tablespoons strawberry preserves

10 - 10 inch flour tortillas
Butter flavored cooking spray
2 cups cinnamon sugar (2 tablespoons cinnamon + scant 2 cups sugar)

Method :

1. In a large bowl, thoroughly mix nectarine, apples, raspberries, strawberries, white sugar, brown sugar and strawberry preserves. Cover and chill in the refrigerator at least 15 minutes.

2. Preheat oven to 350 degrees F.

3. Coat one side of each flour tortilla with butter flavored cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray.

4. Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes.

5. Serve with chilled salsa.

Cooks Note:

You can vary the fruits in this salsa. If you like it sweeter, try using two Golden Delicious apples. You may use peaches or kiwi for the nectarine. You can also use blackberries instead of the raspberries. Any flavor preserves may also be used. Cherry works very well.

Per Serving:

284 Calories;
1 g Fat (2.7% calories from fat); trace Saturated Fat;
2 g Protein;
70 g Carbohydrate;
9 g Dietary Fiber;
0 mg Cholesterol;
161 mg Sodium.

Exchanges:

1 Grain(Starch); 1/2 Fruit; 0 Fat; 3 Other Carbohydrates. 5 WW Points

Source : Richard Lee Holbert, Low Fat Good Cooking

Fat Free Recipes - Pineapple-Strawberry-Banana Smoothie

Ingredients :

1 cup sliced strawberries with any juice that collected
1 cup pineapple chunks
1 frozen banana
2 handsful ice cubes or as needed

Directions :

1. Put the fruit in the blender and blend until smooth, adding strawberry juice, pineapple chunk juice or orange juice as needed.

2. Add ice cubes and blend again until smooth.

Source : Mary, Fat Free Vegan

Low Fat WW Oriental Chicken Grill

Serves 2

Ingredients :

1/2 cup orange juice
2 tbsps honey
2 tbsps reduced-sodium soy sauce
1 tsp lemon-pepper seasoning
1 tsp ground ginger
1/2 tsp garlic powder
2 boneless skinless chicken breast halves (4 oz each)
2 hamburger buns, split
Lettuce leaves and tomato slices

Method :

1. In a small bowl, combine the first six ingredients; mix well.

2. Set aside 1/4 cup for basting chicken; cover and refrigerate.

3. Pound chicken breasts to 3/8" thickness.

4. Place in a resealable plastic bag or glass bowl; pour remaining marinade over chicken. Close bag cover and refrigerate overnight.

5. Drain, discarding marinade.

6. Grill chicken, uncovered over medium heat for 6-8 minutes until juices run clear, basting several times with reserved marinade.

7. Serve on buns with lettuce and tomato.


Nutritional Facts :

Calories 327;
Fat 6g;
Chol 73mg;
Carbs 36g;
Protein 32g

7 WW Points

Source : Taste of Home's Low-Fat Country Cooking Volume 4 Via a great e-friend

Quick Healthy Recipes - Currant Scone Mix Recipe

Ingredients :

4 cups all-purpose flour
2/3 cup sugar
1/2 cup nonfat dry milk powder
4 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
2/3 cup shortening
1-1/2 cups dried currants or raisins

ADDITIONAL INGREDIENTS (for each batch):

1 egg, lightly beaten
1/2 cup water


Preparation Method :

Yield: 2 batches (6 cups total).

1. In a large bowl, combine the flour, sugar, milk powder, baking powder, cinnamon and salt.
2. Cut in shortening until mixture resembles coarse crumbs. Add currants.
3. Store in an airtight container in a cool dry place for up to 6 months.


To prepare scones:

Yield: 8 scones.
TIME: Prep: 15 min. Bake: 20 min.

1. In a large bowl combine 3 cups mix, egg and water until moistened.
2. Turn onto a lightly floured surface; knead 5-6 times.
3. Transfer to a greased baking sheet and pat into a 9-in. circle.
4. Cut into eight wedges (do not separate).
5. Bake at 400° for 20-25 minutes or until golden brown. Serve warm.


Nutrition Facts One serving: (1 each)

Calories: 281
Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 27 mg
Sodium: 204 mg
Carbohydrate: 44 g
Fiber: 2 g
Protein: 6 g

"You can make a wonderful present of this mix," assures Delores Hill from Helena, Montana. "I pack it in a decorative container along with the recipe for making the scones. I also include a few tea towels."

Source: Taste of Home Quick Cooking
Formatted by : Chupa Babi

Low Fat Diabetic Grilled Mesquite Pork Chops

Yield: 4 servings

Ingredients :

1/2 (1.1 ounce) package mesquite marinade mix for the grill
2/3 cup water
1 tablespoon vegetable oil
4 (6 ounce) bone-in or boneless pork chops, trimmed of all fat
1 large sweet onion (Walla Walla or Vidalia),cut into 1/4-inch-thick slices
Vegetable oil cooking spray

Directions :

1. In a shallow glass or ceramic dish, combine marinade mix, water, and oil, and mix well with a fork.

2. Add pork chops and onion rings. Turn to coat, cover and refrigerate for 30 minutes.

3. When you are ready to cook, spray a grill rack with cooking spray.

4. Preheat a gas grill to medium or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.

5. Remove pork chops and onion rings from marinade, reserving the marinade.

6. Pour marinade into a small saucepan and bring to a boil.

7. Place pork chops and onion rings on the grill rack and grill for 10 to 15 minutes or until pork is no longer pink in the center, turning once and brushing frequently with marinade. Discard any remaining marinade.

Nutritional Information Per Serving (6-ounce pork chop):

Glycemic Index: (not significant), Glycemic Load: (not significant)
Calories: 205, Protein: 22 g, Carbohydrate: 1 g, Dietary Fiber: 0 g, Fat: 7 g, Cholesterol: 75 mg, Sodium: 256 mg

Diabetic Exchanges:

3 Medium-Lean Meat, 1 Fat

Source: "The Complete Idiot's Guide to Terrific Diabetic Meals" Via The Diabetic Gourmet Daily Recipe Mailer

Asiago Dip with Crostini - 3 pts, Carbs 19.7, Fiber 1.2g

Yield: 2 cups (23 servings, serving size: 1 tablespoon dip and 1 crostino)


Ingredients :

1 cup light mayonnaise
1/2 cup thinly sliced green onions
1/3 cup (about 1 1/2 ounces) grated Asiago cheese, or Parmesan cheese
1/4 cup sliced mushrooms
1/4 cup sun-dried tomato sprinkles
1 (8-ounce) carton low-fat sour cream
1 tablespoon (1/4 ounce) grated Asiago, or Parmesan cheese
32 (1/2-inch-thick) slices diagonally cut French bread baguette, toasted (about 2 baguettes)


Method :

1. Preheat oven to 350°.
2. Combine first 6 ingredients in a bowl; spoon into a 1-quart casserole.
3. Sprinkle with 1 tablespoon cheese.
4. Bake at 350° for 30 minutes or until bubbly. Serve with toasted bread.


Nutritional Facts :

Calories 135 (29% from fat);
Fat 4.4g (sat 1.3g,mono 1.4g,poly 1.4g);
Iron 1mg;
Cholesterol 7mg;
Calcium 52mg;
Carbohydrate 19.7g;
Sodium 303mg;
Protein 4g;
Fiber 1.2g

Source: Cooking Light, MAY 1999
Formatted by : Chupa Babi