Diabetic Creole Shrimp and Rice

Ingredients :

2 tablespoons olive oil
1 cup uncooked white rice
1 can (15 ounces) diced tomatoes with garlic, undrained
11/2 cups water
1 teaspoon Creole or Cajun seasoning blend
1 pound peeled, cooked medium shrimp
1 package (10 ounces) frozen okra or 11/2 cups frozen sugar snap peas,thawed

Method :

1. Heat oil in large skillet over medium heat until hot. Add rice. Cook and stir 2 to 3 minutes or until lightly browned.

2. Add tomatoes with juice, water and seasoning blend. Bring to a boil. Reduce heat, cover and simmer 15 minutes.

3. Add shrimp and okra. Cook, covered, 3 minutes or until heated through.


Note: Okra are oblong green pods. When cooked, it gives off a viscous substance that acts as a sauce thickener.

Makes 4 servings

Nutritional Servings :

Cal.: 406
Total Fat 8 g
Sat. Fat: 1 g
Carb.: 51 g
Protein: 30 g
Chol.: 221 mg
Sodium: 831 mg
Fiber: 3 g

Exchanges:

3 starch,
3 lean meat,
1 veg

Source : Diabetic Cooking March/April 2006 via All Around Cooking

Chili-Rubbed Salmon

Yield: 4 servings

Ingredients :

1 1/2 tablespoons chili powder
1/2 teaspoon dried oregano
1/4 teaspoon kosher salt
1 1/2 pounds skinless salmon fillet (4 pieces), 4 skinless, boneless chicken-breast halves, or 2 pork tenderloins, halved (1 1/2 to 2 pounds total)
1 tablespoon olive oil

Method :

1. In a bowl, combine the chili powder, oregano, and salt. Pat the spices on the fish or meat.

2. Heat the oil in a large nonstick skillet over medium heat. Cook 5 minutes per side for the salmon, 8 to 10 minutes per side for the chicken, or 15 minutes per side for the pork. (Reduce the heat if the spices begin to turn black.)

3. Divide the fish or meat among 4 plates.

Source : Low Fat Good Cooking

Low Fat Basil Chicken

Serves: 4

Ingredients :

2 Tbsp. minced garlic
1 Tbsp. salad oil
4 boneless, skinless chicken breast halves
1 cup lightly packed fresh basil leaves
3 Tbsp. lemon juice
3 Tbsp. water
1 Tbsp. soy sauce
1 Tbsp. sugar
1/2 tsp. pepper

Directions :

1. Pound chicken to 1/2 thickness. Combine garlic and oil in a skillet.

2. Stir often over medium-high heat until garlic is golden, 3 to 4 minutes. With a slotted spoon, transfer garlic to a small bowl.

3. Add chicken to pan. Cook, turning to lightly brown on both sides, about 5 minutes.

4. Cut basil leaves into thin slivers. Add 1/2 cup basil to pan, along with garlic and remaining ingredients. Cover and simmer until chicken is white in center of thickest part, 6 to 7 minutes, spooning juices over chicken often.

5. Transfer chicken to a platter; keep warm.

6. Boil pan juices, uncovered, over high heat until reduced to 1/4 cup.

7. Stir in remaining sliced basil and pour over chicken.


Nutrition Information Per Serving

calories 185
total fat 5
sat fat 1
protein 28
fiber-0
sodium 335
carbs 6
ww pts 4

Source : Low Fat Good Cooking

Sun-Dried Tomato Semolina Biscuits

Ingredients :

2 cups boiling water
10 sun-dried tomatoes, packed without oil
2 cups all-purpose flour
1/4 cup semolina flour, or yellow cornmeal
1 tablespoon sugar
1 1/2 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon baking soda
1 teaspoon dried basil
1/4 teaspoon ground red pepper
1/4 cup chilled butter, or stick margarine, cut into small pieces
1 cup low-fat buttermilk
Cooking spray


Directions :

1. Combine boiling water and sun-dried tomatoes in a bowl; let stand for 15 minutes. Drain and chop.

2. Preheat oven to 425°.

3. Lightly spoon flours into dry measuring cups; level with a knife. Combine all-purpose flour and next 7 ingredients (all-purpose flour through pepper) in a bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. (Flour mixture and butter can also be combined in a food processor; pulse until mixture resembles coarse meal.) Add tomatoes and buttermilk; stir just until moist.

4. Turn dough out onto a heavily floured surface; knead lightly 5 times. Roll dough to a 1/2-inch thickness; cut with a 2 1/2-inch biscuit cutter. Place on a baking sheet coated with cooking spray. Bake at 425° for 15 minutes or until golden.


Yield: 1 dozen (serving size: 1 biscuit)

Nutritional Info :

CALORIES 140 (29% from fat);
FAT 4.5g (sat 2.6g,mono 1.3g,poly 0.3g);
IRON 1.4mg;
CHOLESTEROL 10mg;
CALCIUM 67mg;
CARBOHYDRATE 21.3g;
SODIUM 345mg;
PROTEIN 3.4g;
FIBER 0.9g

Source: Cooking Light, November 2000
Formatted by : Chupa Babi

Eggplant Pasta Salad - 8 pts

Serving Size : 6

Ingredients :

3 tablespoons olive oil
2 celery stalks -- sliced
1 eggplant -- cut into 1/2-inch pieces
1 pint grape tomatoes -- halved
1/4 cup tomato paste
1/4 cup white wine vinegar
Kosher salt and pepper
1 tablespoon sugar
2 tablespoons capers
1/4 cup pine nuts -- toasted (optional)
1 cup fresh flat-leaf parsley -- chopped
1 pound dried penne


Preparation Method :

1. Heat 2 tablespoons of the oil in a large saucepan over medium-high heat. Add the celery and cook, 3 minutes. Stir in the eggplant and tomatoes.

2. In a small bowl, combine the tomato paste, vinegar, 1/4 cup water, 2 1/2 teaspoons salt, 1/4 teaspoon pepper, and the sugar. Stir into the eggplant. Cover and reduce heat to medium-low. Cook, stirring occasionally, until the eggplant is tender, 15 to 20 minutes. Remove from heat and stir in the capers, pine nuts (if using), and parsley.

3. Meanwhile, cook the penne according to the package directions. Toss with the remaining oil, let cool, and cover. Combine the eggplant with the pasta before serving.

Yield: Makes 6 servings

CALORIES 417 (22% from fat);
FAT 10g (sat 1g);
CHOLESTEROL 0mg;
CARBOHYDRATE 70g;
SODIUM 143mg;
PROTEIN 13g;
FIBER 7g; SUGAR 9g

Per Serving (excluding unknown items):

428 Calories;
11g Fat (23.4% calories from fat);
13g Protein;
70g Carbohydrate;
6g Dietary Fiber;
0mg Cholesterol;
142mg Sodium.

Exchanges:

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


Nutr. Assoc. : 0 0 0 902557 0 0 0 0 0 0 0 5858


Recipe By : Real Simple, July 2007
Formatted by : Chupa Babi
* Exported from MasterCook *

Low Fat Chicken, Black Bean and Bell Pepper Salad

Yield: 6 servings

Ingredients :

2 cups low-sodium canned black beans, rinsed and drained
2 medium green bell peppers, cored and chopped
1 medium red bell pepper, cored and chopped
1 medium red onion, chopped
1/4 cup chopped fresh parsley
2 skinless boneless chicken breast tenderloins, about 4 ounces each,
cooked and chopped
6 tablespoons rice vinegar
2 cloves garlic, minced
1/4 teaspoon cayenne pepper
1/4 teaspoon ground black pepper

Method :

1. Combine beans, bell peppers, onion, parsley, and chicken in a large bowl.

2. In a separate bowl, whisk together vinegar, garlic, cayenne pepper, and black pepper.

3. Pour dressing over salad and toss to coat all ingredients.

4. Chill for 2 hours before serving.


Per serving:

192 calories,
1g fat,
3g fiber,
33mg chol,
15g protein,
27g carbs,
28mg sodium

WW Pts: 3

Source: 500 (Practically) Fat-Free One-Pot Recipes by Sarah Schlesinger, 1998 Via All Around Cooking

Lime Jello Fantastic

Ingredients :

1 (6 oz.) pkg. sugar free lime Jello
8 oz. low fat cream cheese
2 c. hot water
1 (20 oz.) can sugar free crushed pineapple
Pineapple juice & cold water to equal 1 3/4 c.


Method :

1. Drain pineapple thoroughly.
2. Dissolve Jello in bowl with 2 cups hot water; stir couple minutes until dissolved.
3. Add juice and cold water. Put in refrigerator for about 1 1/2 hours until starts to thicken.
4. Cut up cream cheese in chunks and add and stir.
5. Add well drained pineapple. Stir to mix well.
6. Return to refrigerator until set.

Source : Low Fat Good Cooking

Diabetic Summer Fruit Soup

Yield: 4 Servings

Ingredients :

3 cups cut cantaloupe or honeydew melon
1 cup sliced strawberries
1/2 cup plain fat-free yogurt
1/2 cup orange juice
1/4 cup lemon juice
2 teaspoons minced crystallized ginger or 1/2 teaspoon ground ginger
2 tablespoons sugar

Directions :

1. Combine all ingredients and chill for 1-2 hours.

2. Garnish with a dollop of low-fat sour cream and a mint sprig.

Nutritional Information Per Serving (1 cup):

Calories: 150,
Fat: 3 g,
Cholesterol: 1 mg,
Sodium: 58 mg,
Carbohydrate: 29 g,
Dietary Fiber: 2 g,
Sugars: 25 g,
Protein: 5 g

Diabetic Exchanges:
2 Carbohydrate

Source: "Express Lane Diabetic Cooking" by Robyn Webb Via The Diabetic Gourmet Daily Recipe Mailer

Dr. Gourmet Yam Gnocchi

Servings 2

Ingredients :

10 ounces yams
4 Tbsp all purpose flour
2 Tbsp whole wheat flour
1 large egg
1/4 tsp salt
1/8 tsp ground nutmeg
1/8 tsp ground black pepper
4 quarts water

Method :

1. Place a steamer basket in a large sauce pan. Add about 1 1/2 cups water and set the pan over high heat. Steam the cubed yams until very tender (about 20 minutes). Remove the steamer basket and allow the yams to cool until they are no more than warm to the touch.

2. Force all of the steamed yams through a potato ricer into a large mixing bowl. (If you don’t have a potato ricer, the yams must be chopped until there are no lumps. Do not over mash them or the gnocchi will be pasty.)

3. Add 3 tablespoons of the all purpose flour to the yams with the egg, salt, nutmeg and black pepper. Mix together using a fork. The mixture will take on a crumbly consistency. Add the 2 tablespoons of whole wheat flour and blend well.

4. Knead the dough gently until all the flour is blended in. Stop kneading when the flour is incorporated.

5. After the dough is smooth, cut it into 2 equal pieces. Place one tablespoon of all purpose flour on a cutting board and roll each piece of dough into a rope about as big around as your thumb.

6. Cut the ropes in 1/2 inch pieces (about ten per roll), and then roll the dumpling over the tines of a fork to shape the ridges of the gnocchi.

7. Boil at least 4 quarts of water and add the gnocchi no more than 2 servings at a time (20 gnocchi).

8. As they float to the top of the water, they are done. Remove them and add to prepared sauce.


Nutrition Facts : Serving size: 10 gnocchi

Calories 288 (Calories from Fat 27, 9% fat);
Total Fat 3g (Saturated Fat 1g)
Monounsaturated Fat 1g;
Trans Fat 0g;
Total Carbohydrates 58g;
Sugars 1g;
Dietary Fiber 7g;
Cholesterol 106 mg;
Sodium 339 mg;
Protein 8g

This recipe can be multiplied by 2.

Source : Dr. Gourmet
Formatted by : Chupa Babi

Brownie Cookies

Serves: 48

Ingredients :

3/4 cup reduced calorie margarine, softened
2/3 cup sugar
1/2 cup firmly packed brown sugar
1/2 cup egg substitute
1 3/4 cup all-purpose flour
1 tsp. baking soda
1/2 tsp. salt
1/2 cup unsweetened cocoa
3/4 cup miniature chocolate chips

Directions :

1. Beat margarine at medium speed of an electric mixer until creamy; gradually add sugars, beating well. Add egg substitute, 1/4 cup at a time, beating well after each addition.

2. Combine flour, baking soda, salt and cocoa. Add to margarine mixture, stirring just until blended. Stir in miniature chocolate chips.

3. Drop cookie dough by level tablespoonfuls, 2 inches apart, onto an ungreased cookie sheet.

4. Bake at 375*F for 6 minutes.

5. Remove from cookie sheets and let cool on wire racks.

ww pts 2 per serving (serving size 1 cookie)

Source : Low Fat Good Cooking

Chinese Corn Crepes - Jian Bin - 1 pt, 12g Carbohydrate; 1g Dietary Fiber

Serving Size : 13

Ingredients :

1 3/4 - cups water -- plus 2 tb water
1 cup yellow cornmeal
1/2 cup all-purpose flour
1 teaspoon salad oil
1/4 teaspoon salt
vegetable cooking spray

Preparation Method :

1. Whirl all ingredients in a blender.

2. Spray a 6- to 7-inch crepe pan with vegetable oil cooking spray; heat pan over medium heat until a drop of water dances on the surface.

3. To cook each crepe, pour 3 tablespoons batter into pan; tilt so batter covers entire surface.

4. Cook until top of crepe is dry. Carefully turn crepe and brown other side; then turn out onto a plate.

5. Stack crepes as made.

6. Use more cooking spray as needed to prevent sticking; stir batter often to keep cornmeal from settling.

7. While barbecuing the pork, wrap stacked crepes in foil and reheat in a 350 degree oven until warm (about 15 minutes).

8. To serve, cut pork into thin slices. Wrap pork in crepes, adding hoisin sauce and onions to taste.

Yields 12 to 14 crepes.

"In northern China, dried and ground corn is used to make jian bin; crisp-chewy, crepelike griddlecakes. Here, they're wrapped around thinly sliced barbecued [favorites] for a savory appetizer."

Per Serving (excluding unknown items):

59 Calories;
1g Fat (8.8% calories from fat);
1g Protein;
12g Carbohydrate;
1g Dietary Fiber;
0mg Cholesterol;
42mg Sodium.

Exchanges:

1 Grain(Starch);
0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0

Source : "Posted to KitMailbox Digest by Cairn Rodrigues on Sep 18, 1998"
Formatted by : Chupa Babi
* Exported from MasterCook *

Grilled Eggplant Parmesan Sandwich

Ingrdients :

1 large eggplant (1 1/4-1 1/2 pounds), cut into 12 1/4-inch-thick rounds
Canola or olive oil cooking spray
1/4 teaspoon salt
3 tablespoons finely shredded Parmesan or Asiago cheese
1/2 cup shredded part-skim mozzarella cheese
4 small pieces focaccia or rustic Italian bread
2 teaspoons extra-virgin olive oil
5 ounces baby spinach
1 cup canned crushed tomatoes, preferably fire-roasted
3 tablespoons chopped fresh basil, divided

Method :

1. Preheat grill to medium-high.

2. Place eggplant rounds on a baking sheet and sprinkle with salt. Coat both sides lightly with cooking spray. Combine Parmesan (or Asiago) and mozzarella in a small bowl. Brush both sides of focaccia (or bread) with oil.

3. Place spinach in a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on High until wilted, 2 to 3 minutes. Combine tomatoes and 2 tablespoons basil in a small microwave-safe bowl. Cover and microwave until bubbling, about 2 minutes.

4. Place all your ingredients on the baking sheet with the eggplant and take it to the grill. Grill the eggplant slices until brown and soft on both sides, 2 to 3 minutes per side. Grill the bread until toasted, about 1 minute per side. Return the eggplant and bread to the baking sheet. Reduce grill heat to medium.

5. Place 1 eggplant round on top of each slice of bread. Layer 1 tablespoon tomatoes, 1 tablespoon wilted spinach and 1 tablespoon cheese on each slice of eggplant. Repeat with the remaining eggplant, sauce, spinach and cheese. Sprinkle each stack with some of the remaining basil. Place the baking sheet on the grill, close the lid and grill until the sandwiches are hot and the cheese is melted, 5 to 7 minutes.

Makes 4 servings.

Per serving:

291 calories;
8 g fat (2 g sat, 3 g mono);
12 mg cholesterol;
48 g carbohydrate;
12 g protein;
9 g fiber;
756 mg sodium;
526 mg potassium.

Nutrition bonus:

Vitamin A (38% daily value),
Vitamin C (23% dv),
Calcium (22% dv),
Potassium (15% dv).

Source : Low Fat Good Cooking

Five A Day Spanish Pasta Salad - 2 pts, Carbs 23g; Fiber 3g

Serving Size : 14
Preparation Time : 0:45
Description: "2 pts"


Ingredients :

4 cups cooked multicolored macaroni
1 1/2 cups salsa -- separated
1 cup chopped red onion
2 cups tomato
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1 cup cooked black beans -- or red beans
1 cup cooked corn
1 Tbsp cilantro

Preparation Method :

1. In a bowl, mix macaroni and 1/2 cup salsa.
2. Cool in refrigerator for 30 minutes; then add rest of ingredients.
3. Refrigerate at least 1 hour prior to serving.

Serves 14 - Per Serving

Calories 110 (Calories from Fat 5);
Total Fat 1g (Saturated Fat 0g);
Total Carbohydrates 23g ( Sugars 4g);
Dietary Fiber 3g;
Cholesterol 0mg;
Sodium 280mg;
Protein 5g

Per Serving (excluding unknown items):

106 Calories;
1g Fat (5.5% calories from fat);
4g Protein;
22g Carbohydrate;
3g Dietary Fiber;
0mg Cholesterol;
126mg Sodium.

Exchanges:

1 Grain(Starch);
0 Lean Meat;
1 Vegetable.


Nutr. Assoc. : 2829 0 2679 0 0 0 0 0 0

Recipe By : Reproduced from Centers for Disease Control and Prevention
Source : "Colorado Department of Public Health and Environment"
Formatted by : Chupa Babi

• Exported from MasterCook *

Low Fat WW Chicken, Snow Pea and Spinach Salad

Ingredients :

6 cups water
3 cups snow peas
2 medium red bell peppers, cored and chopped
2 skinless boneless chicken breast tenderloins, about 4 ounces each, cooked and chopped
5 cups torn spinach leaves
3 cloves garlic, minced
3 tablespoons balsamic vinegar
1 teaspoon sesame oil
2 tablespoons lemon juice
1/4 teaspoon ground black pepper

Method :

1. Bring water to a boil in a large saucepan. Add snow peas and cook until they are just tender, about 2 minutes.

2. Rinse immediately in cold water.

3. Combine snow peas, bell peppers, chicken and spinach in a large bowl.

4. In a separate bowl, whisk together remaining ingredients and drizzle over salad.

5. Chill for 2 hours before serving.

Yield: 4 servings

Per serving:

141 calories,
2g fat,
6g fiber,
35mg chol,
19g protein,
14g carbs,
94mg sodium

WW Pts: 2

Source: 500 (Practically) Fat-Free One-Pot Recipes by Sarah Schlesinger, 1998 Via All Around Cooking

Diabetic Low Fat Sweet Potato Pone

Yield: 4 servings

Ingredients :

1 small onion, finely chopped
1 tablespoon margarine
3 tablespoons flour
1 cup fat-free milk
1/2 cup no-cholesterol real egg product or 2 eggs
1 large sweet potato (about 8 ounces), unpeeled,cut into 1-inch cubes, cooked
2 tablespoons packed light brown sugar
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon ground cloves
1/4 teaspoon salt
2-3 dashes white pepper
4 egg whites, beaten to stiff peaks

Directions :

1. Saute onion in margarine in medium saucepan until tender, 3 to 5 minutes.

2. Stir in flour; cook 2 to 3 minutes. Stir in milk; heat to boiling, stirring constantly, until thickened.

3. Beat egg product in small bowl until thick and lemon colored, 2 to 3 minutes.

4. Slowly whisk about half the milk mixture into egg; then whisk egg mixture into saucepan. Cook over low heat, whisking constantly, 1 minute; remove from heat.

5. Coarsely mash sweet potato with fork. Mix sweet potato, brown sugar, spices, salt, and pepper into milk and egg mixture. Mix in half the egg whites; fold mixture into remaining egg whites.

6. Spoon mixture into lightly greased 1-quart souffle dish or casserole. Bake at 375 degrees F. until puffed and golden (sharp knife inserted halfway between center and edges will come out almost clean), 30 to 35 minutes.

Nutritional Information Per Serving (4 servings):

Calories: 179,
Fat: 3.1 g,
Cholesterol: 1 mg,
Sodium: 303 mg,
Protein: 5.5 g,
Carbohydrate: 27.7 g

Diabetic Exchanges:

1/2 Vegetable,
1 Bread/Starch,
1/2 Meat

3 WW Points

Source: "1,001 Recipes For People with Diabetes" by Surrey Books via The Diabetic Gourmet Daily Recipe Mailer

Fat Free Apple Pie

Ingredients:

1-1/2 cups all-purpose flour
1/2 cup natural cane sugar
1/4 tsp. baking powder
1/4 tsp. baking soda
1/2 cup 1-percent vanilla soy milk
1 Tbs. fat-free egg product
1 tsp. grated lemon zest (optional)

Preparation:

1. In a food processor combine flour, sugar, baking powder and baking soda. Blend for 15 seconds.

2. Combine soy milk, egg product and lemon zest in a cup.

3. With the motor running, add soy-milk mixture to dry ingredients. Process until dough forms a ball--about 20 seconds.

4. Transfer dough to a lightly floured surface. Knead until dough comes together.

5. With floured hands, press dough into pie pan. Cover with wax paper and fill with dried beans. This works as a pie weight and prevents the crust from puffing.

6. Bake crust until lightly browned--approximately 15 to 20 minutes--at 350 degrees.

Source : Fat Free Vegan

Low Fat Shrimp Fried Rice

Servings Per Recipe: 2

Ingredients :

2 cups cauliflower
1/4 cup diced onion
1/4 cup diced ham
4 Tbsp soy sauce
1 large egg
1 egg white

Directions :

1. Grate cauliflower then saute ham or the meat of your choice and onion with cooking spray.

2. Add cauliflower and let cook until softened.

3. Add soy sauce push cauliflower mixture to one side and scramble one egg and one egg white.

4. Once eggs are set mix into cauliflower mixture and serve.


Amount Per Serving :

Calories: 150.6
Total Fat: 6.0 g
Cholesterol: 123.6 mg
Sodium: 2,266.4 mg
Total Carbs: 10.9 g
Dietary Fiber: 3.1 g
Protein: 14.2 g

Source : Low Fat Good Cooking

Low Fat Low Carb Halibut With Cilantro And Lime

Serving Size : 4

Ingredients :

1 pound halibut -- tuna or swordfish steaks
2 tablespoons fresh lime juice
1/4 cup low-sodium soy sauce
1 teaspoon cornstarch
1/2 teaspoon fresh ginger -- minced
1/2 teaspoon vegetable oil
1/2 cup red or yellow onion -- slivered
2 cloves garlic -- minced
1/4 cup cilantro -- coarsely chopped

Method :

1. Cut halibut into 1-inch pieces; sprinkle with lime juice.

2. Blend soy sauce into cornstarch in cup until smooth; stir in ginger.

3. Heat oil in wok or large nonstick skillet over medium heat. Add onion and garlic; stir-fry 2 minutes.

4. Add halibut; stir-fry 2 minutes or until halibut is opaque. Stir soy sauce mixture; add to wok. Stir-fry 30 seconds or until sauce boils and thickens.

5. Sprinkle with cilantro.

6. Garnish with lime wedges, if desired.


Per Serving (excluding unknown items):

151 Calories;
3g Fat (20.0% calories from fat);
25g Protein;
4g Carbohydrate;
trace Dietary Fiber;
36mg Cholesterol;
665mg Sodium.

Exchanges:

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

Source : Low Fat Good Cooking

Jamaican Jackass Corn - 2 pts, 22g Carbohydrate; 1g Dietary Fiber;

Yield : 14 biscuits

Ingredients :

1 cup all-purpose flour
1/4 teaspoon baking powder
1 cup sugar
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
1 cup shredded unsweetened coconut
3 tablespoons water

Preparation Method :

1. Preheat the oven to 375F. In a medium-size bowl, combine the flour, baking soda, sugar, nutmeg and salt. Stir in the coconut. Add the water and mix, forming a very stiff dough that will not crumble.

2. Roll out the dough on a floured board to 1/8-inch thickness. Cut the dough into small rectangles. Place the pieces onto a greased cookie sheet and prick each one with a fork. Bake for 8 to 9 minutes, or until brown. Remove from the oven and transfer to a plate to cool.

Makes 12 to 15 biscuits

"This crunchy snack will keep you for a long time. Yet another clever Jamaican expression, its name reputedly comes from the sounds made during eating, which resemble a jackass chewing on his corn."


Per Serving (excluding unknown items):

108 Calories;
2g Fat (16.5% calories from fat);
1g Protein;
22g Carbohydrate;
1g Dietary Fiber;
0mg Cholesterol;
48mg Sodium.

Exchanges:

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


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

Recipe By :"Lucinda's Authentic Jamaican Kitchen" by Lucinda Scala Quinn
Formatted by : Chupa Babi in MC
• Exported from MasterCook *

Low Fat Parmesan Cheese Baked Chicken

Ingredients :

4 chicken breasts
1 cup eggbeaters or 4 eggs
1 cup grated lowfat parmesan cheese

Method :

1. Dip chicken breasts in eggs/eggbeaters

2. Then dip chicken breasts in parmesan cheese

3. Place on cookie sheet sprayed with Pam

4. Bake in oven at 425 degrees til cooked, about 30-40 minutes.

Source : Low Fat Good Cooking

Diabetic Chocolate-Peanut Butter Parfaits

Yield: 4 servings

Ingredients :

1 package (4-serving size) sugar-free instant
or cook-and-serve chocolate pudding mix
2 cups nonfat or low-fat milk
2 tablespoons shaved dark chocolate (optional)

Peanut Butter Mixture:

3 tablespoons nonfat or low-fat milk
3 to 4 tablespoons smooth peanut butter
2 cups nonfat or light whipped topping

Directions :

1. Prepare the pudding using the milk according to package directions. Chill well before assembling the parfaits.

2. To make the peanut butter mixture, combine the milk and peanut butter in a medium bowl and whisk until smooth. Fold in the whipped topping.

3. To assemble the parfaits, place 1/4 cup of the pudding in the bottom of each of flour 8-ounce balloon wine glasses.

4. Top the pudding with 1/4 cup of the peanut butter mixture.

5. Top the peanut butter layer in each glass with a quarter of the remaining pudding and then a quarter of the remaining peanut butter mixture.

6. Top each serving with a sprinkling of chocolate if desired.

7. Cover and chill for at least 2 hours before serving.

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

Calories: 213,
Carbohydrate: 28 g,
Cholesterol: 2 mg,
Fat: 6.3 g,
Saturated Fat: 1.4 g,
Fiber: 0.9 g,
Protein: 7.8 g,
Sodium: 225 mg,
Calcium: 169 mg

Diabetic Exchanges:

2 Carbohydrate, 1 Fat

5 WW Points

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

WW Salad Bar Pasta Salad - 3 pts, 25g Carbohydrate; 4g Dietary Fiber;

Serving Size : 6

Ingredients :

5 oz. whole wheat bow-tie pasta -- cooked and drained
1 cup shredded carrots
1 cup chopped bell pepper -- seeded, red or green bell pepper
1 cup bean sprouts
1 cup chopped cherry tomatoes
1/4 cup crumbled feta
1/4 cup sliced green olives
2 marinated artichoke hearts -- chopped
2 Tbsp lemon juice
4 tsp olive oil
1/2 tsp salt
1/2 tsp ground black pepper
Several dashes hot red pepper sauce

Preparation Method :

Toss all the ingredients in a large salad bowl until well-blended.

Makes 6 servings, Serving size: 1 1/4 cups.

Per Serving (excluding unknown items):

167 Calories;
6g Fat (29.9% calories from fat);
6g Protein;
25g Carbohydrate;
4g Dietary Fiber;
6mg Cholesterol;
338mg Sodium.

Exchanges:

1 Grain(Starch);
0 Lean Meat;
1 Vegetable;
0 Fruit;
1 Fat.


Nutr. Assoc. : 26189 0 2236 0 902557 3272 678 0 0 0 0 0 0

Source: "Weight Watchers International"
Formatted by : Chupa Babi
* Exported from MasterCook *

Chocolate No-Fat Cake

Yield: 18 pieces.

Ingredients :

1 1/4 cups flour
1/2 tsp. baking soda
1/2 cup cocoa
4 egg whites
1 cup sugar
1/2 cup white Karo syrup
1/4 cup cornstarch
1 cup water

Method :

1. Spray 9"x13" baking dish with non-stick cooking spray. Blend flour, cocoa, sugar, cornstarch and baking soda together well.

2. In another bowl, blend egg whites, Karo syrup and water. Whisk until frothy.

3. Add to dry ingredients and stir. Pour into baking pan.

4. Bake at 350 deg. F. for 30 minutes or until toothpick comes out dry.


Note: When ready to serve, can top with fat-free prepared chocolate pudding or fat-free Reddi-Wip aerosol topping if desired.

Per Serving:

CALORIES: 110
FAT: 0g
SATURATED FAT: 0g
SODIUM: 60mg
CARBOHYDRATE: 26g
CHOLESTEROL: 0mg
PROTEIN: 2g
FIBER: 0g

Source : Low Fat Good Cooking

Low Fat WW Potato Cakes with Chili Topping

Yield: 4 servings.

Ingredients :

1 (1-pound, 4 ounce) package refrigerated hash brown potatoes
1/4 cup fat-free egg substitute
2 tablespoons all-purpose flour
Cooking Spray
1 (15-ounce) can no-salt-added red kidney beans, drained
1 (14.5-ounce) can chili-style chunky tomatoes, undrained
2 teaspoons chili powder
1/2 cup (2 ounces) shredded reduced-fat Monterey Jack cheese

Method :

1. Combine first 3 ingredients in a medium bowl, stirring well. Shape mixture into 8 (3-inch) patties; place on a baking sheet coated with cooking spray. Coat patties with cooking spray. Bake patties at 400 F for 15 minutes or until golden, turning once.

2. While patties cook, combine beans, tomatoes, and chili powder in a small saucepan; bring to a boil over medium-high heat, stirring often. Cover, reduce heat, and simmer 5 minutes.

3. Place 2 patties on each serving plate; spoon tomato mixture over patties, and sprinkle with cheese.

FOR A QUICK MEAL: Serve with a simple tossed salad and cornbread.

Points: 5

Per Serving:

Calories 300;
Carbohydrate 54.4 g;
Fat 3.1 g (saturated 1.6 g);
Fiber 15.3 g;
Protein 16.1 g;
Cholesterol 9mg;
Sodium 771 mg;
Calcium 193 mg;
Iron 5.1 mg

Source : All-Around Cooking back in 2006

Low Fat Eggplant Relish

Here is a lowfat egglant relish. Most of them (also called caponata in italian and savory) are pretty fatty because of all the olive oil. The Sicilians make theirs with raisins and much sweeter(more likechutney). Hope this brings back happy memories!

Ingredients :

Chopped-Eggplant Relish
2 medium eggplants, (about 2 pounds)
2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon pepper
2 garlic cloves, minced

Preparation Method :

1. Preheat oven to 400°.

2. Pierce eggplants several times with a fork. Place eggplants on a baking sheet, and bake at 400° for 40 minutes or until tender (eggplants should be tender yet firm enough to chop).

3. Cut each eggplant lengthwise into quarters; drain well. Peel eggplant; chop pulp.

4. Combine the chopped eggplant and remaining ingredients in a medium bowl; stir mixture gently.

Yield: 2 cups (serving size: 1/4 cup)

CALORIES 26 (3% from fat);
FAT 0.1g (sat 0.0g,mono 0.0g,poly 0.1g);
IRON 0.7mg;
CHOLESTEROL 0.0mg;
CALCIUM 37mg;
CARBOHYDRATE 6.3g;
SODIUM 78mg;
PROTEIN 1.1g;
FIBER 1.5g

Source : Cooking Light, March 1997
Formatted by : Chupa Babi

Fat Free Mushroom Soup

Serves 6

Ingredients :

2 quarts mushroom or vegetable stock
2 cups mushrooms
2 large carrots
2 stalks celery
1 onion
4 large potatoes
1 bunch parsley
1 bunch green onions
basil
thyme
oregano
salt and pepper

Directions :

1. Clean and slice mushrooms, carrots, celery, onion, and potatoes and cook in mushroom or veggie stock until tender. Add seasonings to taste.

2. If starting without mushroom stock, use 2 qt. water and cook 3 cups mushrooms until tender, then add other ingredients. Add parsley, green onions, basil, a dash of thyme and oregano. Cook a few more minutes. Salt and pepper to taste.

3. Also makes good noodle soup. Just add 1 cup eggless noodles with parsley and green onions.

Source : Fat Free Vegan

Spicy Mustard Hummus

Serves 3

Ingredients :

7 3/4 ounces garbanzo beans
1 teaspoon mustard, brown, organic
1 teaspoons sweet pickle relish
1 pepper to taste
1 Hot sauce, to taste
1 old bay seasoning, to taste

Method :

1. Wash and drain chickpeas.
2. Mash and mix in mustard and relish.
3. Season with dashes of hot sauce, pepper, and old bay.

Per serving (Serving Size 76.3g)

Calories 274 (Calories from Fat 15%);
Total Fat 4.7g (Saturated Fat 0.4g);
Total Carbohydrates 45.4g;
Dietary Fiber 12.9g;
Sugars 8.3g;
Cholesterol 0mg;
Sodium 39mg;
Protein 14.4g.

Author : de2nc
Source : Calorie-Count.com
Formatted by : Chupa Babi