Cajun Baked Sweet Potato

Yield: 4 servings

Ingredients :

1/2 tablespoon paprika
1 teaspoon brown sugar
1/4 teaspoon black pepper
1/4 teaspoon onion powder
1/4 teaspoon thyme
1/4 teaspoon rosemary
1/4 teaspoon garlic powder
1/8 teaspoon cayenne pepper
2 large sweet potatoes
1/2 tablespoon olive oil

Directions :

1. Preheat the oven to 375 degrees F. Combine the paprika, brown sugar, black pepper, onion powder, thyme, rosemary, garlic powder, and cayenne pepper.

2. Slice the sweet potatoes in half lengthwise. Rub the halves with oil, then rub the seasoning mix over the open half of each potato.

3. Bake for 1 hour, or until the sweet potatoes are tender.

Nutritional Information Per Serving (1/2 potato):

Calories: 81,
Fat: 1 g,
Cholesterol: 0 mg,
Sodium: 9 mg,
Carbohydrate: 16 g,
Dietary Fiber: 2 g,
Sugars: 4 g,
Protein: 1 g

Diabetic Exchanges : 1 Starch

Source : "Cooking with the Diabetic Chef" by Chris Smith via the Daily Recipe Mailer of The Diabetic Gourmet

Slow Cooker Diabetic Fruity Baked Bean Casserole - 7 pts

Serving Size : 8

Ingredient :

1/2 pound bacon
3 medium onion -- chopped
16 ounces lima beans, cooked -- drained (1 can)
16 ounces kidney beans, canned -- drained (1 can)
14 1/2 ounces baked beans -- no salt added
15 1/2 ounces pineapple chunks in juice
2 tablespoons brown sugar substitute -- brown sugar substitute equal to 2 T. brown sugar
1/4 cup cider vinegar
2 Tablespoons molasses
1/2 cup ketchup
2 tablespoons prepared mustard
1/2 teaspoon garlic powder
1 medium green pepper -- chopped

Preparation Method :

1. Cook bacon in skillet. Crumble. Place bacon in slow cooker. Rinse skillet.

2. Saute onions in skillet with fat-free non-stick cooking spray until soft. Drain. Add to bacon in slow cooker.

3. Add beans and pineapple to cooker. Mix well.

4. Combine brown sugar, sugar substitute, vinegar, molasses, ketchup, mustard, garlic powder and green pepper. Mix well. Stir into mixture in slow cooker.

5. Cover. Cook on High 2-3 hours.

Makes 8 servings.

Per serving :

Cals 350 (cals frm fat 46);
Total Fat 5g (sat fat 1.5g);
Dietary Fiber 13g.

Exchanges :

Starch 2.5,
Fruit 0.5,
Carbs 1.0,
Veg 1.0.

Per Serving (excluding unknown items):

415 Calories;
15g Fat (31.3% calories from fat);
20g Protein;
54g Carbohydrate;
10g Dietary Fiber;
24mg Cholesterol;
1090mg Sodium.

Exchanges :

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

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

Recipe By : Elaine Unruh, Minneapolis, MN
Source : "Fix-It and Forget-It Diabetic Cookbook: Slow Cooker Favorites by Phyllis Pellman Good with American Diabetes Association"
Fromatted by : Chupa Babi
• Exported from MasterCook *

No Bake Lemon Cheesecake

Ingredients :

1 Envelope Sugar Free Lemon Flavored Gelatin
1 Cup Boiling Water
3 Tablespoons Fresh Lemon Juice
1 (7 1/3 OZ) Package Cream Cheese 1/2 Cup Sugar
1 Teaspoon Vanilla Extract
1 12 OZ Can Evaporated Skim Milk
3 Tablespoons Graham Cracker Crumbs

Method :

1. In a bowl combine the gelatin and water. Stir until dissolved. Stir in lemon juice and cool.

2. In a blender, place the next 4 ingredients, with the gelatin mixture and puree until smooth and well blended.

3. Pour into a 12 x 8 baking dish and refrigerate for 4 hours until set. Sprinkle with the graham cracker crumbs.

Nutritional Info :

Servings 8;
Calories 144;
Fat 3 g;
Protein 8 g;
Carbs 22 g;
Fiber 0 g;
Chol 12 mg;
Sodium 191 mg;
Calc 169 mg

Source : Low Fat Good Cooking

Baked Ham and Apples

Serving Size : 8

Ingredients :

2 pounds lean ham slice -- fully cooked, trimmed
2 teaspoons dry mustard
1/2 cup packed brown sugar
3 medium apples -- baking
1 tablespoon margarine
pepper -- to taste

Preparation Method :

1. Place ham in an ungreased 13-in. x 9-in. x 2-in. baking dish. Rub with mustard and sprinkle with brown sugar.

2. Core apples and cut into 3/4-inch slices; arrange in a single layer over ham. Dot with margarine and sprinkle with pepper.

3. Cover and bake at 400º for 15 minutes.

4. Uncover and bake 15 minutes longer or until apples are tender.


Per Serving (excluding unknown items):

245 Calories;
7g Fat (27.0% calories from fat);
22g Protein;
22g Carbohydrate;
1g Dietary Fiber;
53mg Cholesterol;
1644mg Sodium.

Exchanges :

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

NOTES : My mother often made magic in the kitchen when I was a child, and this recipe of hers is one of my most treasured. When my Mom made
ham this way, the flavor was especially sweet and appealing, and the apples were delicious.

Nutr. Assoc. : 0 0 0 0 0 0

Recipe By : Marjorie Schmidt, St. Marys, Ohio
Source : "Taste of Home's Low-Fat Country Cooking Vol. 5"
• Exported from MasterCook *

Crockpot Low Fat Mexican Bean Pot

Serving Size : 8

Ingredients :

1 pound dried navy beans
1 quart water
1 1/2 cups chopped onions
3 tablespoons olive oil
2 large green bell peppers
1 14 1/2 ounce can diced tomatoes
1/2 cup dark molasses
2 teaspoons dried oregano
2 teaspoons salt -- or to taste
1/2 teaspoon cumin
1/2 teaspoon black pepper
1/2 teaspoon minced garlic
1 dash Tabasco Sauce
1/2 cup brown sugar -- optional

Method :

1. Soak beans in water overnight. Cover and cook beans and onions in the crockpot on high heat for 2-3 hours. Beans should be tender, not mushy.

2. In a skillet, heat oil on medium-high heat and sauté bell peppers until soft.

3. Transfer peppers to crockpot with remaining ingredients.

4. Add sugar, if you prefer sweeter beans. Cover and cook on low heat for 7-9 hours. Taste and adjust seasonings.

Per Serving (excluding unknown items):

355 Calories;
6g Fat (14.8% calories from fat);
14g Protein;
65g Carbohydrate;
16g Dietary Fiber;
0mg Cholesterol;
634mg Sodium.

Exchanges :

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

Source : The Vegetarian Crockpot

Ramen Noodle Stir-Fry - 2 pts, 24 g carbohydrates, 2 g fiber

Ingredients :

1 package baked ramen noodles, (any flavor -- you won't use the seasoning)
1 teaspoon extra-virgin olive oil
1/4 cup chopped green pepper
1/4 cup chopped red bell pepper
1/4 cup chopped onion
1 clove garlic, minced
1 teaspoon hot sauce
Oregano to taste
Cayenne to taste

Method :

1. Bring a pot of water to a boil. Add the noodles and cook until tender, about 3 minutes.

2. Warm the oil in a large skillet over medium heat.

3. Add the peppers, onion, and garlic and saute until the vegetables are tender.

4. Add the hot sauce, oregano, and cayenne, and let simmer for 5 minutes.

5. Add the noodles to the skillet and cook for about 1 minute, or until thoroughly mixed and heated.

Makes 2 servings.

Per serving:

128 calories(14% fat);
2 g fat (0.4 g saturated fat; 14 percent calories from fat);
24 g carbohydrates;
0 mg cholesterol;
227 mg sodium;
5 g protein;
2 g fiber.

Many brands of instant noodles are high in fat, so be sure to buy the lowfat variety.

Author : "The Healthy College Cookbook" by Alexandra Nimetz, Jason Stanley & Emeline Starr
Source : Detroit News
Formatted by : Chupa Babi

Chicken Casserole – 7pts per serving

Prep Time : 15 minutes
Cook Time : 1 hours,

Ingredients :

4 skinless, boneless chicken breasts
1/4 cup flour
Freshly ground black pepper
1 tbsp oregano/mixed Italian herbs
1 tbsp olive oil
1 medium yellow onion, finely chopped
1 stick celery, sliced
8 ounces baby carrots
8 ounces mushrooms, sliced
1 large potato, cut into 1-inch chunks
1 1/2 cups fat-free, low sodium chicken broth
1/2 cup white wine

Preparation :

1. Preheat oven to 350 degrees.

2. Coat chicken breasts in a mix of flour, black pepper and Italian herbs.

3. Heat oil on medium high in a large Dutch oven. Brown both sides of chicken breasts, then remove and set aside.

4. Add onion, celery, carrots, mushrooms and potatoes and 1-2 tablespoons of the chicken broth. Sauté vegetables until softened.

5. Add remaining chicken broth and white wine. Bring to a boil, then reduce heat to a simmer.

6. Return chicken breasts to Dutch oven. Cover with tight-fitting lid and move to preheated oven.

7. Cook for 45 minutes.

Serves 4.

Per Serving:

Calories 343,
Calories from Fat 52,
Total Fat 5.8g (sat 1g),
Cholesterol 82mg,
Sodium 177mg,
Carbohydrate 34.5g,
Fiber 5.2g,
Protein 38.3g

Source : Low Fat Good Cooking

Caramelized Onion-Stuffed Baked Potato

Ingredients :

2 medium baking potatoes, (about 1 1/2 pounds)
1/2 cup shredded Gruyère cheese, (2 ounces) divided
2 tablespoons reduced-fat sour cream
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 teaspoons butter
2 cups vertically sliced red onion
2 teaspoons sugar
2 tablespoons dry sherry
1 teaspoon Worcestershire sauce
1/2 teaspoon dried thyme
1 garlic clove, minced

Method :

1. Pierce potatoes with a fork; arrange on paper towels in microwave oven. Microwave at high 10 minutes or until done, rearranging potatoes after 5 minutes. Let stand 5 minutes.

2. Cut each potato in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell. Combine potato pulp, 1/4 cup cheese, sour cream, salt, and pepper. Spoon potato mixture evenly into shells.

3. Melt butter in a medium nonstick skillet over medium-high heat. Add onion and sugar; sauté 8 minutes or until browned. Stir in sherry, Worcestershire, thyme, and garlic; cook 1 minute or until liquid evaporates, scraping pan to loosen browned bits. Top each potato half with about 2 tablespoons onion mixture and 1 tablespoon of cheese. Arrange stuffed potato halves on paper towels in microwave oven. Microwave at high 1 minute or until thoroughly heated.

Yield: 4 servings (serving size: 1 stuffed potato half)

CALORIES 238 (24% from fat);
FAT 6.4g (sat 3.8g,mono 1.8g,poly 0.3g);
IRON 1.7mg;
CHOLESTEROL 21mg;
CALCIUM 192mg;
CARBOHYDRATE 40.7g;
SODIUM 375mg;
PROTEIN 9.9g;
FIBER 5g

Baking the potato in the microwave makes this dish a snap to prepare. Fontina, mozzarella, or even Parmesan would work in this dish.

Author : Becky Luigart-Stayner
Source : Cooking Light, March 2005

Formatted by : Chupa Babi

Low Fat Fish Chowder

Ingredients :

2 tsp canola oil
1 large leek, cleaned, trimmed and sliced
4 medium red potatoes, skin on, quartered
1 cup sliced mushrooms
1 cup fat-free, low sodium chicken broth
1/2 cup nonfat milk
2 tsp herbs for fish blend
1 tsp freshly ground black pepper
20 ounces sole or flounder fillets, cut into pieces
1 cup broccoli florets
1/4 cup fresh parsley, chopped

Preparation :

1. Heat oil in a Dutch oven and gently sauté leeks until softened.

2. Add potatoes and mushrooms and sauté for 2-3 minutes. Add chicken broth, milk, herbs and pepper. Partially cover and simmer for 10-12 minutes, until potatoes start become tender.

3. Add fish, broccoli and parsley. Cook on low heat for 5 minutes, until fish begins to flake.

Serves 4-6

Per Serving:

Calories 285,
Calories from Fat 40,
Total Fat 4.4g (sat 0.6g),
cholesterol 70mg,
Sodium 168mg,
Carbohydrate 29,
Fiber 4.7g,
Protein 32.2g

Source : about.com guide to low fat cooking

Cornmeal and Corn Griddle Cakes - 6 pts

Ingredients :

2/3 cup whole grain pastry flour
2/3 cup yellow cornmeal -- preferably stone-ground
1 tablespoon sugar
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon ground black pepper
1 1/2 cups buttermilk -- or plain nonfat yogurt
1 large egg
2 egg whites
2 tablespoons canola oil
1 cup canned corn -- no-sodium, drained

Method :

1. In a large bowl, stir together the flour, cornmeal, sugar, baking powder, baking soda, and pepper.

2. In a medium bowl, whisk together the buttermilk or yogurt, egg, egg whites, and oil. Stir in the corn. Pour the corn mixture over the dry ingredients and stir to mix.

3. Coat pancake griddle or large nonstick pan with cooking spray. Heat over medium heat. For each pancake, spoon 3 T. of batter onto the griddle. Cook about 3 minutes, or until the undersides are golden brown. Turn and cook 1 to 2 minutes more, or until the second side is browned. Transfer to a platter; keep warm in a 200F oven while making the remaining pancakes. Serve hot.

Makes 4 servings (4 pancakes per serving)

Per serving:

308 cals (29 % fat);
10 g total fat ( 2g sat fat);
45 g carbs;
4 g fiber;
11 g protein;
57 mg cholesterol;
460 mg sodium.

"Perfect for weekend breakfasts, these tasty griddle cakes are a naturally sweet alternative to buckwheat pancakes. In place of syrup, serve with sliced fresh strawberries, fruit butter, or a little honey."

Recipe By : Prevention Fiber Up Slim Down Cookbook
Formatted by : Chupa Babi
Exported from MasterCook *

Shark Citrus Salad

Yield: 4 servings

1 lb Shark, poached, cubed.
Lettuce leaves: any assortment of radicchio, romaine, red leaf, curly endive

Dressing:

2 jalapeño chiles, seeded and finely chopped
2 cloves garlic, pressed or minced
1/2 bunch cilantro, chopped
1/2 tsp salt and pepper (or to taste)
Juice of 4 limes (about 3/4 cup)
Lime Wedges

Procedures :

1. Mix all dressing ingredients together.
2. Chill. Before serving, gently toss fish cubes and dressing together.
3. Serve on lettuce beds, with lime wedges for garnish.

Nutrition (per serving):

Calories 167;
Protein 25 g;
Carbo. 6 g;
Fat 5 g;
Cholesterol 57 mg;
Sodium 361 mg

Source : The Dallas Morning News Recipe Of The Day Mailer

Crockpot Low Fat Marinara Sauce with Pasta

Prep : 20 minutes
Cook : 8 to 10 hours (low) or 4 to 5 hours (high)

Ingredients :

1 28-ounce can whole Italian-style tomatoes, undrained, cut up
2 large carrots, coarsely chopped
3 stalks celery, sliced
1 large onion, chopped
1 large green sweet pepper, chopped
1 6-ounce can tomato paste
1/2 cup water
3 cloves garlic, minced
2 teaspoons sugar
2 teaspoons dried Italian seasoning, crushed
1 teaspoon salt
1/4 teaspoon ground black pepper
1 bay leaf
12 ounces dried spaghetti or other favorite pasta
Shredded Parmesan cheese
Fresh herb sprigs (optional)

Directions :

1. In a 3-1/2- or 4-quart crockpot, combine undrained tomatoes, carrots, celery, onion, sweet pepper, tomato paste, the water, garlic, sugar, Italian seasoning, salt, black pepper, and bay leaf.

2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

3. Discard bay leaf. Cook pasta according to package directions; drain well. Toss sauce with hot pasta. Sprinkle mixture with Parmesan cheese. If desired, garnish with fresh herb sprigs.

Makes 6 servings.

Nutrition Facts :

Calories 308,
Total Fat (g) 1,
Saturated Fat (g) 0,
Cholesterol (mg) 0,
Sodium (mg) 636,
Carbohydrate (g) 64,
Fiber (g) 6,
Protein (g) 11

Source : Better Homes And Gardens

Diabetic Low Fat Oriental Broiled Fish

Ingredients :

1 tablespoon Vegetable Oil
1 tablespoon Soy Sauce
1/8 teaspoon ground ginger
1 clove garlic, crushed
1 ( 16 ounce ) package frozen unbreaded fish fillets, thawed
2 tablespoons minced green onions

Directions :

1. Combine first four ingredients in bottom of broiling pan.
2. Place fillets in pan, and turn to coat in mixture.
3. Cover and marinate in refrigerator for at least 1 hour.
4. Broil fillets in marinade 8 to 10 minutes or until fish flakes easily when tested with fork.
5. Sprinkle with green onions before serving.

Yield 12 servings Serving size 1 ounce

Nutritional Info :

Carbs 0 mg
Protein 7 gm
Fat 2 gm
Calories 46
Fiber 0 gm
Sodium 117 mg
Chol 20 mg

Exchanges : 1 lean meat

1 WW Point

Source : Jenny Craig Diabetes Cookbook 1997 via All Around Cooking

No-Fat, Mashed Red Spuds

Ingredients :

5 pounds baby red potatoes, skin on
1 cup skim milk*
4 green onions, diced
1 cup chopped fresh Italian parsley
Salt, to taste
Pepper, to taste

Directions :

1. Boil potatoes until tender. Do not remove skin. Chop/mash by hand or with hand mixer.
2. Add milk, onions, parsley, salt and pepper, and blend until mixed well.

Source: www.kcbs.us
www.melissas.com

Cumin Quick Bread - 16.4g carbs, 0.6g fiber

Ingredients :

1 1/2 cups all-purpose flour
2 tablespoons Splenda, or other "measures-like-sugar" calorie-free sweetener
1 tablespoon baking powder
2 teaspoons ground cumin
1/2 teaspoon cumin seed, slightly crushed
1/4 teaspoon dry mustard
1/4 teaspoon salt
2/3 cup fat-free milk
1/3 cup egg substitute
2 1/2 tablespoons vegetable oil
2 tablespoons picante sauce
Cooking spray

Method :

1. Preheat oven to 350°.

2. Combine first 7 ingredients in a medium bowl; make a well in center of mixture. Combine milk and next 3 ingredients; stir well. Add to flour mixture, stirring just until dry ingredients are moistened.

3. Spoon batter into an 8 1/2- x 4 1/2-inch loafpan coated with cooking spray. Bake at 350° for 40 minutes or until a wooden pick inserted in center comes out clean. Remove from pan, and let cool on a wire rack.

Yield: 10 servings (serving size: 1 slice)

CALORIES 115 (0.0% from fat);
FAT 3.9g (sat 0.5g,mono 0.0g,poly 0.0g);
IRON 0.0mg;
CHOLESTEROL 0.0mg;
CALCIUM 0.0mg;
CARBOHYDRATE 16.4g;
SODIUM 262mg;
PROTEIN 3.4g;
FIBER 0.6g

ChupaNote: If you're lucky enough to have leftovers, it makes a wonderful savory bread pudding with grilled veggie left-overs.

Source: Oxmoor House, March 2006
Formatted by : Chupa Babi

Low Fat Creamy Chicken Curry

Prep Time: 4 hours, 20 minutes
Cook Time: 20 minutes

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 5 or 6 ounce pot strained nonfat yogurt*
2 tsp cornstarch

Preparation:

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

2. 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. 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 tomatoes, 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.

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

Serves 4

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

Note : 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 : Low Fat Good Cooking

Diabetic Tuna Rice Pie

Makes: 1 Pie (6 Servings)

Ingredients :

1/3 cup uncooked white rice
1/4 teaspoon salt
1 teaspoon margarine
2 large eggs, or 1/2 cup egg substitute
One 6-1/2 ounce can water-packed tuna or salmon,drained and flaked
3/4 cup fat-free milk
1-1/2 cups fresh or thawed frozen peas
1 tablespoon chopped fresh parsley or 1/2 teaspoon dried parsley flakes
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
4 slices (4 oz.) reduced-fat Swiss or reduced-fat Colby cheese

Directions :

1. Preheat the oven to 350 degrees F.

2. Prepare a 9-inch pie pan with nonstick spray. Combine the rice, 1 cup water, and the salt in a small saucepan; bring to a boil, cover, and simmer 14 minutes. Separate the rice grains with a fork.

3. Beat 1 egg in a small bowl. Stir the margarine and beaten egg (or 1/4 cup egg substitute) into the rice mixture.

4. Press the rice against the sides and bottom of the pie pan to make a crust.

5. Spread the tuna or salmon evenly over the rice.

6. In a saucepan, heat the milk and peas to a simmer. Add the parsley, pepper, and nutmeg. Beat the remaining egg and stir it into the milk mixture. Pour over the tuna.

7. Layer slices of cheese over the top. Bake for about 25 minutes. Cut the pie in 6 equal wedges.

Nutritional Information Per Serving: (1 wedge)

Calories: 190,
Fat: 5g,
Cholesterol: 86mg,
Sodium: 322mg,
Carbohydrate: 16g,
Dietary Fiber: 2g,
Sugars: 4g,
Protein: 19g

Diabetic Exchanges:

1 Starch,
2 Lean Meat

4 WW Points

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

Chicken Fajita Casserole

Ingredients :

1 teaspoon olive oil
1 pound chicken breast halves without skin -- boned, cut in strips
1 teaspoon taco seasoning mix
1/4 teaspoon salt
1/2 teaspoon garlic powder
1 cup onions -- thinly sliced
1 cup red bell pepper -- thin strips
1/2 cup Salsa
5 ounces Monterey jack cheese -- shredded

Method :

1. Preheat oven to 350 degrees. Put one teaspoon of olive oil in a shallow dish; add chicken strips. Using your hands toss the chicken in the oil until chicken is coated. In skillet, spray with olive oil spray, add the oil coated chicken strips and brown on each side.

2. Stir in taco seasoning, garlic powder & salt. Add onions & bell peppers; cook & stir till vegetables are crisp-tender; about 1 minute.

3. Pour into a greased casserole, smooth then spoon on salsa & sprinkle on the jack cheese. 4. Bake @ 350* until cheese is melted.

4 servings @ 7 minus 1.7 gr. fiber= 5.3 carbs & 30.7 gr. Protein

Source : Low Fat Good Cooking

Corn And Parsnip Cakes - 3 Pts, Carbohydrate 24.8g; Fiber 2.5g

Serving Size : 6

Ingredients :

1 cup chopped parsnip -- (about 4 ounces)
1 can whole-kernel corn -- (15 1/4-ounce) drained
1/3 cup all-purpose flour
1/4 cup 2% reduced-fat milk
1 tablespoon sugar
1/2 teaspoon salt
2 large eggs -- lightly beaten
1 tablespoon finely chopped fresh chives
1 tablespoon butter -- divided

Preparation Method :

1. Cook parsnip in boiling water 12 minutes or until very tender; drain. Cool to room temperature.

2. Place corn in a food processor; pulse 3 to 4 times or until chopped. Lightly spoon flour into a dry measuring cup; level with a knife.

3. Add parsnip, flour, and next 4 ingredients (flour through eggs). Pulse 3 to 4 times or until combined. Stir in chives.

4. Heat 1 teaspoon butter in a large nonstick skillet over medium-high heat.

5. Drop batter by heaping tablespoonfuls to form 6 cakes. Cook 2 minutes on each side or until golden brown.

6. Repeat procedure with remaining butter and batter.

Yield: 6 servings (serving size: 3 cakes)

CALORIES 152 (27% from fat);
FAT 4.6g (sat 2g,mono 1.5g,poly 0.6g);
IRON 1.3mg;
CHOLESTEROL 77mg;
CALCIUM 36mg;
CARBOHYDRATE 24.8g;
SODIUM 378mg;
PROTEIN 5.2g;
FIBER 2.5g

Reminiscent of corn fritters, this skillet-cooked side dish features the additional sweetness of parsnips.

Description : 3 pts

Yield :18 cakes

Per Serving (excluding unknown items):

92 Calories;
4g Fat (36.4% calories from fat);
3g Protein;
11g Carbohydrate;
1g Dietary Fiber;
76mg Cholesterol;
223mg Sodium.

Exchanges:

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


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

Recipe By : Cooking Light, DECEMBER 2001
Formatted by : Chupa Babi
* Exported from MasterCook *

Cincinnati Chili Pasta

Ingredients :

10 oz. very lean ground beef
4 t vegetable oil (1 T. plus 1 t.)
3/4 c. chopped green bell pepper
3/4 c. chopped onion
2 cloves garlic, minced
2 T. chili powder
1/4 t. freshly ground black pepper
1/8 t. ground cinnamon
1/8 t. salt
1 1/2 c. coarsely chopped canned tomatoes, with juice
1 c. tomato sauce
1/2 t. granulated sugar
6 oz. spaghetti
1 1/2 oz. medium-sharp cheddar cheese, shredded
2 T. minced scallions

Prepration Method :

1. In a medium saucepan over medium-high heat, warm the oil until hot but not smoking. Crumble in the ground beef and cook, stirring frequently, until the beef is no longer pink, about 6 minutes.

2. Stir in the bell pepper, onion, and garlic, and reduce heat to medium. Saute until the vegetables are tender, about 6 minutes. Stir in the chili powder, black pepper, cinnamon, and salt, and cook unti the spices are fragrant, about 30 seconds.

3. Add the tomatoes, tomato sauce, and sugar, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer until the chili is thinckened and the flavors are blended, about 30 minutes.

4. Meanwhile, cook the spaghetti in a large pot of boiling water until al dente, 9 to 11 minutes, or according to package directions. Drain in a colander and transfer to a serving bowl. Spoon the chili over the spaghetti, top with the cheddar cheese and scallions, and serve.


Serving size: 1 1/2 cups

Nutritional values:

401 calories;
27 g. protein;
12 g fat;
47 g carbohydrate;
52 mg cholesterol;
731 mg sodium

Source : Low Fat Good Cooking