Chipotle Orange Sweet Potatoes

Makes 8 servings.

Ingredients :

4 large sweet potatoes

1 small can of chipotle peppers in adobo sauce (you will be using 2 tablespoons of the adobo

sauce in the recipe)

Juice of 1 orange


Method :

1. Heat oven to 375 degrees.

2. Bake sweet potatoes directly on oven racks for 1 hour, or until tender when pierced with a fork.

3. Remove potatoes from oven, slice in quarters.

4. Carefully slide the potato skins off and discard. (Careful -- the potatoes are very hot!)

5. Place potatoes in a large bowl and mash.

6. Add 2 tablespoons of adobo sauce to the potatoes and blend thoroughly.
(If your tongue can take it and you want a more fiery and spicier dish, mix some chopped
chipotle peppers into the potatoes.)

7. Add the orange juice and salt. Mix until blended.

Nutritional values:

Calories 112,
Fat 0 g,
Cholesterol 0 mg,
Sodium 311 mg,
Carbohydrates 26 g,
Fiber 3 g,
Protein 2 g.

Points 2.

Source : Low Fat Good Cooking

less fat Honey-Mustard Cod

Makes 4 servings.

Ingredients :

4 cod fillets (4 ounces each)
1 tbsp. Dijon mustard
1 tbsp. coarse mustard
1 tbsp. nonfat yogurt
1 tbsp. nonfat mayonnaise
1 tbsp. honey

Method :

1. Place the cod on a baking sheet coated with nonstick spray.
2. In a small bowl, combine the Dijon mustard, coarse mustard, yogurt, mayonnaise and honey.
3. Divide the mixture among the fillets, covering the top surface of each.
4. Bake at 400 degrees for 20 minutes.
5. Lay a sheet of foil over the fish, turn off the oven, and let the fish stand for 5 minutes.

Nutritional values:

Calories 122,
Total fat 1.1g,
Cholesterol 49mg.

Feta Mashed Potatoes

Makes 8 servings.

Ingredients :

2 pounds baking potatoes, peeled, cubed (about 5 cups)
1/4 cup fat-free half-and-half
3 tablespoons feta cheese, crumbled
2 tablespoons fat-free sour cream
3 green onions, minced
1 clove garlic, crushed
1/4 teaspoon salt
1/4 teaspoon oregano
1/4 teaspoon black pepper

Method :

1. Place potatoes in a large saucepan.

2. Cover with water and bring to a boil.

3. Cover pan, reduce heat and simmer 30 minutes or until potatoes are very tender.

4. Drain potatoes and return to pan.

5. Remove from heat.

6. Mash potatoes, being careful to not overbeat.

7. Add remaining ingredients and combine gently.

Nutritional values:

Calories 119
Carbohydrates 25g
Cholesterol 4mg
Fiber 2g
Fat 1g
Protein 3g
Sodium 127mg.

Points 2.

Indian-Style Braised Chicken

Makes 4 servings.

Ingredients :

1 container, 6 ozs. low-fat plain yogurt
1 medium yellow onion, coarsely chopped
1/2 cup orange juice
1 tbsp. grated or finely chopped ginger
2 to 3 garlic cloves
1 tsp. ground coriander
1/2 tsp. turmeric
1/8 tsp. cayenne pepper
4 skinless and boneless chicken breasts or thighs
1 tbsp. canola oil
salt and white pepper, to taste
1 Spanish onion, quartered and sliced thinly

Method :

1. Place the yogurt into a fine strainer lined with a paper towel and let drain while preparing
the other ingredients. (The yogurt can also be drained overnight, if refrigerated.)

2. In a blender or food processor, purée the onion, garlic, ginger, coriander, turmeric, cayenne pepper and orange juice.

3. Set aside.

4. Heat the oil in a medium skillet over medium-high heat.

5. Brown the chicken on all sides, about 8 minutes.

6. Season chicken with salt and pepper to taste and transfer to a plate.

7. Reduce heat to medium.

8. Carefully pour the puréed mixture into the pan to avoid sputters.

9. Bring it to a simmer.

10. Return the chicken to the pan.

11. Cover tightly and simmer gently 15 minutes.

12. Turn chicken, cover, and continue to simmer.

13. When chicken is almost done, add onions, cover and simmer until the meat is thoroughly
cooked through.

14. Place the chicken on a serving plate and cover with foil to keep warm.

15. Turn off heat under skillet to allow mixture to cool slightly.

16. Stir in the drained yogurt.

17. Reduce heat to low and continue stirring until mixture is hot, taking care not to let it
boil or the sauce will separate.

18. Spoon the mixture over the chicken and serve.

Nutritional values:

Calories 237,
Fat 6 g,
Carbs 15 g,
Protein 31 g,
Fiber 2 g,
Sodium 115 mg.

Points 5.

Source : Low Fat recipe

Fast, Frosty and Fabulous Fruit Shake

Makes 2 servings.

Ingredients :

1 can, 6 ounces pineapple juice, chilled
1 can (5 1/2 ounce) peach or apricot nectar, chilled
1/2 cup cold milk
1 cup orange sherbet
1 small banana
Strawberries or pineapple slices and mint leaves, for garnish

Method :

1. Chill two tall glasses in freezer or refrigerator.
2. Put all ingredients except garnish in electric blender and blend until smooth.
3. Pour into chilled glasses.
4. Garnish with a strawberry or pineapple slice and mint leaves, if desired.

Nutritional values:

319 calories;
4 g fat;
12 mg cholesterol;
79 mg sodium;
71 g carbohydrate;
2 g fiber;
4 g protein

Points 6.

Source : Low Fat Good Cooking

Poblano and Green Bell Pepper Sauce with Mint - 0 pts; 13g Carbohydrate; 3g Dietary Fiber;

Serving Size : 4

Yield: "2 cups"

Ingredients :

12 ounces poblano peppers -- (3 medium), cored, seeded, and cut into 8 pieces each
12 ounces green bell peppers -- (2 medium), cored, seeded, and cut into 8 pieces each
2 tablespoons fresh mint -- dill or cilantro, coarsely chopped
salt -- to taste

Preparation Method :

1. Microwave the poblanos and bell peppers in a tightly covered bowl for 5 minutes 30 seconds on high (100 %).

2. Cool completely under cold running water to stop the cooking and to set the color. Drain and pat dry.

3. In a food processor, puree the cooked peppers with the herb until a liquidy sauce forms. Taste, then season lightly with salt.

4. To serve hot, reheat in a saucepan over medium-high heat, stirring frequently; to serve cold, place in a tightly covered container and refrigerate until needed.

TIPS: This speckled, pistachio-green sauce has a fresh green pepper flavor, a tangy hotness, and the aroma of a newly mowed lawn. The sauce is light and frothy, yet highly textured. It is best made just before serving. Follow the precautions... for seeding hot peppers.

Serve with steamed or boiled vegetables, as a dressing for tomato slices or coleslaw, or as a topping for baked potatoes. Adds zest to sauteed or grilled [favorites] broiled or grilled [favorite]... Makes a good pasta sauce as well.

Per Serving (excluding unknown items):

54 Calories;
trace Fat (4.5% calories from fat);
2g Protein;
13g Carbohydrate;
3g Dietary Fiber;
0mg Cholesterol;
8mg Sodium.

Exchanges:

2 1/2 Vegetable.

Nutr. Assoc. : 0 0 0 0

Description: "0 pts"

Source: "100 Simple Sauces for Today's Healthy Home Cooking: Easy-to-Prepare Salsas, Relishes, Chutneys, Marinades, and Much More by Carl Jerome, Henry Holt & Co, 1997 [ISBN: 0-8050-4799-9]"

Formated by : Formatted by Chupa Babi "May 2009"

Low Fat Chicken Recipe

Makes 4 servings.

Ingredients :

4 skinless, boneless chicken breast halves (about 1 pound)
1/4 teaspoon garlic powder
1/8 teaspoon paprika
1 3/4 cups chicken broth
1/2 teaspoon dried basil leaves, crushed
1/8 teaspoon pepper
2 cups frozen vegetable combination (broccoli, cauliflower, carrots)
2 cups dry medium egg noodles

Method :

1. In medium nonstick skillet over medium-high heat, cook chicken 10 minutes or until browned.
2. Sprinkle with garlic powder and paprika.
3. Set chicken aside.
4. Add broth, basil, pepper and vegetables.
5. Heat to a boil.
6. Stir in noodles.
7. Return chicken to pan.
8. Reduce heat to low.
9. Cover and cook 10 minutes or until chicken is no longer pink, stirring occasionally.

Nutritional values:

Calories 245,
Fat 4g,
Cholesterol 91mg,
Sodium 528mg,
Carbohydrate 18g,
Fiber 3g,
Protein 32g.

Points 5.

Source : Low Fat Good Cooking

Low Fat Recipe : Turkey and Black Bean Chili

Makes 5, 1 cup servings.

Ingredients :

vegetable cooking spray
1 cup coarsely chopped onion
1/2 cup sliced celery
2 (16-ounce) cans unsalted black beans
1 (10-ounce) can whole tomatoes with green chilies, undrained
6 ounces diced, cooked turkey breast
1 tablespoon chili seasoning mix
5 tablespoons nonfat sour cream
sweet red pepper strips

Method :

1. Coat an iron skillet with cooking spray.
2. Place over medium-high heat until hot.
3. Add onion and celery and saute until tender.
4. Let cool slightly, then transfer mixture to an electric blender.
5. Drain beans and reserve liquid.
6. Add half of beans and all of liquid to blender.
7. Process until smooth and return to iron skillet.
8. Add remaining beans, tomatoes and chilies, turkey, and chili seasoning to skillet.
9. Cook over medium heat until hot.
10. Ladle into bowls, top with sour cream and garnish with pepper strips.

Nutritional values:

Calories 259,
Fat 2 g,
Protein 22.7 g,
Carbohydrate 36.1 g,
Cholesterol 23 mg,
Sodium 442 mg,
Fiber 6.7 g.

Points 5.

Source : Low Fat Recipes

White Bean Sauce - 6 pts; 28g Carbohydrate; 7g Dietary Fiber

Makes 2 1/2 cups (Serves 10 one-quarter cups).

Ingredients :

15 ounces white beans -- (1 can) undrained
1/2 cup skim milk
3/4 cup vegetable stock
salt and freshly ground pepper

Method :

1. Pour the beans and their liquid, the milk, and the stock into a blender and whirl on high until a very smooth sauce forms, about 60 seconds.

2. Season with salt and pepper to taste.

3. Heat in a small saucepan and serve.

Saffron White Bean Sauce: Add 1/2 Teaspoon Saffron Threads To The Sauce Before Blending.

Rosemary-Flavored White Bean Sauce: Add 2 Teaspoons Coarsely Chopped Fresh Rosemary (Or 1/2 Teaspoon Crushed Dried Rosemary) To The Sauce Before Blending.

Light Mustard White Bean Sauce: Add 2 To 3 Tablespoons Dijon (Or Another Mustard Of Your Choice) To The Sauce Before Blending.

Per Serving (excluding unknown items):
158 Calories;
1g Fat (3.7% calories from fat);
11g Protein;
28g Carbohydrate;
7g Dietary Fiber;
trace Cholesterol;
135mg Sodium.

Exchanges:

2 Grain(Starch);
1/2 Lean Meat;
0 Non-Fat Milk;
0 Fat.

Description: "6 pts"

Source: "100 Simple Sauces for Today's Healthy Home Cooking: Easy-to-Prepare Salsas, Relishes, Chutneys, Marinades, and Much More by Carl Jerome, Henry Holt & Co, 1997 [ISBN: 0-8050-4799-9]"

Formatted by Chupa Babi : "May 2009"

Baked Mushroom Hoagies

Makes 2 servings.

Ingredients :

2 whole wheat hoagie roll or large dinner roll
3 portobello mushrooms, chopped
1 small onion, chopped finely
3 or 4 fresh basil leaves, chopped finely or 2 or 3 sprigs of chopped thyme
2 cloves garlic, crushed
1/2 cup soy milk
1/2 teaspoon mustard
salt & pepper, to taste

Method :

1. Preheat oven to 350 degrees.
2. Slice the top off each roll and carefully hollow out each roll, setting the bread crumbs aside in a bowl.
3. Sauté mushrooms, onion, garlic, and chopped herbs in the soy milk until onions are soft.
4. Crumble the bread from inside of the rolls into the mushroom mixture. Stir well until the mixture becomes thick and creamy.
5. Add mustard and salt and pepper, to taste.
6. Spoon the mixture into the rolls, piling it up above the cut surface. Place the cut top back on the piled mixture.
7. Place the rolls on a baking tray and put them in the oven for about 5 minutes until the rolls are crisp.

Nutritional values:

Calories 150,
Fat 3g,
Cholesterol 0mg,
Sodium 180mg,
Carbohydrate 25g,
Fiber 5g,
Sugars 5g,
Protein 8g.

Source : Low Fat Good Cooking

Curried Veggie Pasta

Makes 6 servings.

Ingredients:

12 ounces fettuccini, uncooked
1 tablespoon olive oil
1 small onion, diced
3 green onions, thinly sliced
2 cloves garlic, minced
1 jalapeno pepper, seeded and finely chopped
1 tablespoon curry powder
1 large tomato, coarsely chopped
1 tablespoon soy sauce
1/2 cup broccoli florets
1 medium carrot, sliced
1/2 cup zucchini, diced
1/2 cup mushrooms, sliced
2 tablespoons honey
1/3 cup raisins

Method :

1. Cook pasta according to directions.
2. While pasta is cooking, heat olive oil in a nonstick skillet over medium heat.
3. Cook onion, green onion, garlic and jalapeno about 4 minutes or until tender.
4. Stir in curry powder.
5. Add tomato and soy sauce, reduce heat and simmer for 3 to 5 minutes.
6. Stir in vegetables and cook for 3 to 5 minutes.
7. Before draining pasta, pour 1/4 cup of water into the vegetable mixture.
8. Drain pasta and return to the saucepan.
9. Add the vegetable mixture, honey and raisins and mix well.

Nutritional values:

Calories 301,
Fat 4 g,
Sodium 116 mg,
Carbohydrate 59 g,
Protein 9 g,
Fiber 4 g.
Points 6.

Source :Low Fat Good Cooking

Spicy Cumin Chickpeas

Makes 8 servings.

Ingregients:

2 tsps. olive oil
1 large onion, chopped
3 small garlic cloves, minced
1 tsp. minced fresh ginger
4 canned tomatoes packed in tomato juice (reserve the tomato juice)
3 tsps. ground coriander
1/2 tsp. ground cumin
1/2 tsp. cinnamon
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 tsp. ground cloves
1/8 tsp. cayenne pepper
2 15-ounce cans of chick peas, drained and rinsed
1/4 cup minced fresh parley

Method:

1. In a large, heavy skillet, warm the olive oil over moderately low heat.
2. Add the onion, garlic, ginger and cook, stirring occasionally, until softened, 3 to 5 minutes.
3. Add the tomatoes, breaking them into pieces with the spatula.
4. Add 1/2 cup of the reserved tomato juice along with the remaining spices.
5. Cook, stirring occasionally for 5 minutes; add the chick peas.
6. Cook for an additional 10 minutes.
7. If the mixture gets too thick, add more tomato juice.
8. Add the parsley and toss.
9. Serve over rice.

Nutritional values:

Calories 160,
Fat 2.5g,
Saturated Fat 0g,
Cholesterol 0mg,
Sodium 540mg,
Carbohydrates 28g,
Dietary Fiber 6g,
Sugars 7g,
Protein 6.

Source : Low Fat Good Cooking

Low Fat Thai Chicken

Ingredients :

2 chicken breasts cut into slices
1/2 tsp garlic powder
1 tsp. Curry powder
1 Tbsp. Canola Oil
1 onion, sliced thinly
1 red pepper sliced thinly
1 can sliced chestnuts
1 can bamboo shoots
1 (14-oz.) can light coconut Milk * SEE NOTE *
1 Tbsp. Soy sauce
1 cup frozen peas

Method :

1. Heat oil in a large nonstick skillet over medium heat.

2. Add chicken slices, turning as needed until lightly browned. Remove chicken
to a plate.

3. Add onion, bell pepper, curry powder, garlic and a teaspoon soy sauce. Cook
for 2 minutes.

4. Stir in coconut milk, green peas, bamboo shoots and sliced chestnuts. Cook
for 2 minutes.

5. Add rest of soy sauce to mixture for taste as needed.

Source : low fat cooking

Meatless Baked Beans

Makes 8 servings.

Ingredients :

1 lb. dried navy beans
6 cups water
1 small onion, chopped
3/4 cup low sodium ketchup
3/4 cup brown sugar
3/4 cup water
1 tsp. dry mustard
2 tbsps. dark molasses
1 tsp. salt

Method :

1. Soak beans in 6 cups water overnight in large soup kettle.
2. Cook beans in water until soft approximately 1 1/2 hours.
3. Drain, discarding bean water.
4. Mix together all ingredients in slow cooker.
5. Cover and cook on low for 10 to 12 hours.

Nutritional values:

Calories 310,
Fat 1g,
Cholesterol 0mg,
Carbohydrate 65g,
Fiber 14g.
Points 5.

Source : Low Fat Good Cooking

Fat free Cranberry Sparkler

Ingredients :

2 quarts light cranberry juice
2 liters diet ginger ale
1 liter club soda
frozen cranberries or strawberries for garnish

Method:

1) Combine juice, ginger ale and club soda in a large punch bowl.
2) Float frozen berries in the punch as a simple icy garnish.
3) Serve at once.

Makes about 5 quarters, 20 cups.

Nutritional values:

Calories 16,
Fat: 0 g.

Forest Mushroom Sauce

Serving Size : 4

Ingredients :

1 Medium Onion -- Finely Chopped
1 Garlic Cloves -- Peeled And Finely Chopped
2 Slices Fresh Ginger Root -- Quarter-Sized, Peeled And Finely Chopped
2 Teaspoons Extra-Virgin Olive Oil -- Or Virgin Olive Oil
1/2 Pound Cremini Mushrooms -- Halved And Thinly Sliced
1/2 Pound Shiitake Mushrooms -- Halved And Thinly Sliced
1/2 Pound Chanterelle Mushrooms -- Halved And Thinly Sliced
1 Cup Dry White Wine -- Or Stock
1 Tablespoon Balsamic Vinegar
1 Tablespoon Fresh Tarragon -- Finely Chopped

Preparation Method :

1. Place the onion, garlic, and ginger in a very large saucepan.

2. Drizzle with the oil and stir around in the pan until all three ingredients are lightly coated with the oil.

3. Cook over low heat, partially covered, stirring occaisionally, until the onion is tender, about 10 minutes.

4. Add the musghrooms and wine or stock and increase the heat to medium.

5. Cover and cook, stirring occaisionally,

6. Until the mushromms have wilted down to about half their original volume, about 6 minutes.
7. Uncover and cook over moderately low heat until the mushrooms ar very soft and the liquid in the pan evaporates, about 20 to 25 minutes.

8. Remove from the heat and stir in the vinegar and tarragon.

Textured yet tender, this sauce has all the rich colors of late autumn in redwood country and the woody flavors of a New England forest.

Tip”s : Serve with [favorites] either grilled, broiled, or roasted. Also with sauteed or poached [favorites].

Per Serving (excluding unknown items):

430 Calories;
4g Fat (7.0% calories from fat);
12g Protein;
93g Carbohydrate;
14g Dietary Fiber;
0mg Cholesterol;
22mg Sodium.

Exchanges:

2 1/2 Grain(Starch);
9 1/2 Vegetable;
0 Fruit;
1/2 Fat.

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

Source: "100 Simple Sauces for Today's Healthy Home Cooking: Easy-to-Prepare Salsas, Relishes, Chutneys, Marinades, and Much More by Carl Jerome, Henry Holt & Co, 1997 [ISBN: 0-8050-4799-9]"

S(Formatted by Chupa Babi): "May 2009"

Easy To Make Fresh Apple Cake

Ingredients:

2 eggs or 1/2 cup egg substitute
1 1/2 cups granulated sugar
1/2 cup applesauce
2 teaspoons vanilla extract
2 teaspoons apple pie spice
1/2 teaspoon salt
2 teaspoons baking soda
2 cups all-purpose flour
4 cups apples, peeled and diced

Method :

1. Heat oven to 325 degrees.
2. Beat eggs and add sugar, applesauce, vanilla, apple pie spice, salt and baking soda.
3. Slowly add flour.
4. Fold in apples and spread mixture in a 9 x 13 pan.
5. Bake for one hour.
6. Cake is best after being refrigerated for one to two days before serving.

Makes 24 servings.

Nutritian Value :

Calories 98,
Fat 0.3 g,
Sodium 118 mg,
Fiber 0.8 g.


Points 2.

Charlie Trotter's Carrot Consomme - 1 pt; 25g Carbohydrate; 8g Dietary Fiber

Serving Size : 8

Ingredients :

4 pounds carrots
1 large white onion – unpeeled
2 whole cloves
2 inches fresh ginger -- split in half lengthwise
2 celery ribs
2 bay leaves
5 black peppercorns
2 sprigs thyme
3 quarts water

Preparation Method :

1. Combine all the ingredients in a large pot with 3 quarts of water. Bring the soup to a simmer over medium-high heat, then reduce the heat to a slow simmer for 3 hours.

2. Remove from the heat and cool for 1 hour. Strain carefully through a fine mesh strainer.

3. Discard the vegetables and reserve the broth. Season to taste with salt and pepper.

Makes 2 quarts (8 one-cup servings).

TIPS: Chef Trotter, owner of the acclaimed Chicago restaurant that bears his name, adds ginger to this broth to tang the carrots' sweetness.

Per Serving (excluding unknown items) :

106 Calories;
1g Fat (6.5% calories from fat);
3g Protein;
25g Carbohydrate;
8g Dietary Fiber;
0mg Cholesterol;
96mg Sodium.

Exchanges :

0 Grain(Starch);
4 1/2 Vegetable;
0 Fat.0 Vegetable;

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

Description: "1 pt"
Cuisine: "Jewish"
Source: "The New York Times Passover Cookbook"
Formated by : Chupa Babi "May 2009"

Fatfree Tomato Bean Soup

Ingredients :

1/2 pound dried white beans, re hydrated
1 19 ounce can no salt added stewed tomatoes, undrained
1 10 3/4 ounce can no salt added tomato sauce
1 cup water
2 green onions, sliced
1/2 teaspoon dried basil
1/2 teaspoon dried parsley
1/2 cup shredded cheddar cheese

Method :

1. Rehydrate beans according to package directions.
2. Discard soaking water and rinse beans with cold water.
3. Combine all ingredients except cheese in a medium saucepan and bring to boil.
4. Reduce heat and simmer for about 10 minutes, stirring occasionally.
5. Top with cheddar cheese and serve.

Nutritional values:

Calories 249,
Fat 2 grams,
Cholesterol 3 mg,
Sodium 151 mg,
Carbohydrate 44 grams,
Protein 17 grams,
Fiber 17 grams.

Points 4.

Makes 4 Servings

Less Fat Blueberry Freeze

By varying the amount of soymilk or rice milk, you can make this smoothie thick enough to with a spoon or thin enough to drink through a straw.

Ingredients :

1 cup frozen blueberries
1 cup frozen banana chunks
1 1/2 to 3 cups fortified vanilla soymilk or rice milk
1/4 cup apple juice concentrate

Directions:

1. Place all ingredients into blender.
2. Process on high speed until smooth, 2 to 3 minutes, stopping blender occasionally to move unblended fruit to the center with a spatula.
3. Serve immediately.

Makes 3 to 4 cups.

Nutritional values:

Calories 111,
Fat 1 g,
Carbs 25 g,
Protein 2 g,
Sodium 18 mg,
Fiber 2 g.

Points 2.

Reduce Fat with Lemon Fruit Dip

Ingredients :

8 oz. Lowfat yogurt
1 tsp. Lemon juice
3 tsp. Brown sugar

Method :

1. Combine above ingredient.
2. Grate 1 tablespoon lemon peel into dip.
3. Refrigerate 2 hours before serving

Source : Low Fat Good Cook

low Fat Beef Oriental Rice

Ingredients :

1 1/2 pounds lean round steak
1/4 teaspoon minced onion
1/4 teaspoon minced garlic
1 tablespoon low sodium soy sauce
1/4 cup water
1/8 teaspoon coarsely ground pepper
1 low sodium beef bouillon cube
1 1/2 cups hot water
1 16 ounce package frozen broccoli florets
1 16 ounce package frozen cauliflower florets
1/2 cup julienned carrot
2 1/2 cups sliced fresh mushrooms
1/2 cup sliced water chestnuts
1/2 cup chopped celery
4 cups cooked white rice

Method :

1. Preheat oven to 350 degrees.
   
2. Add round steak to baking pan, sprinkle with onion, garlic, soy sauce, 1/4 cup water and pepper; bake for 30 minutes.
   
3. Remove meat from oven and cut into bite sized pieces.
   
4. In a large saucepan, dissolve bouillon cube in 1 1/2 cups hot water.
   
5. Add remaining ingredients, except the rice and heat to boiling; reduce heat and simmer 15 minutes.
   
6. Add the steak and simmer 15 minutes.
   
7. Serve over rice.

Makes 6 servings.

Nutritional information :

Calories: 349,
Fat: 5.2 g,
Cholesterol: 55.9 mg,
Sodium: 186 mg,
Protein: 34 g,
Carbohydrate: 40.8 g.

Source : Low fat good cooking.

Less Fat Ginger Oatmeal Crisps

Ingredients :

2 eggs
3/4 c. sugar
1/4 tsp. ground ginger
1/2 tsp. vanilla
1/4 tsp. salt
1 tbsp. butter, melted
2 tsps. baking powder
1 3/4 c. quick cooking oats

Method :

1. Heat oven to 350 degrees.

2. In large bowl beat eggs until frothy.

3. Add sugar, ginger, vanilla and salt;

4. Mix until sugar is dissolved, about 2 minutes longer.

5. Blend in butter and baking powder, then fold in the oats.

6. Cover a large cookie sheet with ungreased foil.

7. Drop the batter onto sheet in rounded teaspoonfuls spaced 2" apart.

8. Bake in center of oven until the edges are golden brown, 10 to 12 minutes.

9. Remove from pan while hot and cool on a rack.

10. Repeat with remaining batter.Serving Size : 5 servings.

Nutritional information :

58 cal,
1g fat.

Makes 24 cookies.

Source : Low fat good cooking.

Diet Food : Glazed Carrots

Ingredients :

1 pound baby carrots
1 tablespoon butter
2 tablespoons brown sugar
1/2 cup apple juice
2 tablespoons of fresh ginger
1/4 teaspoon cumin, toasted for 3 minutes in a hot oven.
1 teaspoon white pepper
A pinch of salt

Method :

1. In boiling water, cook carrots for about 10 minutes or until tender. Let
carrots cool.

2. Melt butter and sugar in a pot. Stirring often.

3. Reduce heat and cook for 5 minutes to caramelize, remove from heat.

4. Add juice, bring to a boil and reduce heat. Liquid will be a light syrup.

5. Add the carrots, ginger and cumin to the liquid. Stir.

6. Cook mixture on medium heat until glazed. Add salt and pepper.

Yield: Serves 4

Nutritional information (per serving)

Cal 110,
Fat 3 G,
Chol 8 mg,
Sod 339 mg,
Carb 20 G,
Sugar 16 G,
Pro 1.4 G,
Cal 41 mg,
Iron 1 mg.

Source : low fat good cook.

Low Fat Skewed Teriyaki-Pineapple Chicken Recipes

Ingredients :

1 lb boneless, skinless chicken breast
1 cup teriyaki sauce or marinade
1 1/2 cups fresh pineapple (cut into large chunks)
or
1 can pineapple chunks Skewers

Method :

1. Cut uncooked breasts into pieces (large bite-sized) and place in zip-lock bag or storage container.

2. Add teriyaki sauce and marinate at least 1 hour (preferably in the refrigerator over night).

3. Remove chicken from marinade and set aside for basting while grilling.

4. Skewer approximately two pieces of chicken for every one chunk of pineapple.

5. If using wooden skewers, make sure to moisten them before skewering to minimize burning while grilling.

6. Grill, rotating every few minutes, for about 15 minutes, or until chicken is cooked through; do not overcook.

7. This dish is excellent served with brown rice and freshly grilled green veggies such as snow peas or broccoli.

Serving Size : 5 servings.

Nutritional information (per serving) :

220 calories
3 g total fat
14 g carbohydrate
32 g protein

Source : Low fat good cook.

Cholesterol Free Lemon-Walnut Green Beans

Ingredients :

8 cups small green beans cooking spray
2 cups sliced green onions
1/3 cup chopped walnuts
1 1/2 tbsps. chopped fresh or 3/4 Tbsp crushed dried rosemary
5 tbsps. fresh lemon juice
1 1/2 tbsps. grated lemon rind

Method :

1. Arrange green beans in a steamer basket over boiling water.

2. Cover and steam 8 to 12 minutes or until crisp-tender.

3. Plunge beans into cold water to stop the cooking process; drain.

4. Spray a saute pan with cooking spray.

5. Over medium-high heat, add green onions, and sauté until tender.

6. Add green beans, walnuts, rosemary, and lemon juice; cook, stirring constantly, until thoroughly heated.

7. Sprinkle with lemon rind.

Serving Size : 8 servings.

Nutritional values:

Calories 110,
Fat 4g,
Cholesterol 0mg,
Sodium 20mg,
Carbohydrate 20g,
Fiber 9g.

Points 2.

Less fat Recipe : Cauliflower in Tomato Sauce - Zahra bel Bandoura

Ingredients :

1 head cauliflower
1 large potato
1 large onion
1 clove garlic
1 tablespoon olive oil
1/3 cup tomato sauce
4 cups water
1/2 teaspoon mint -- dried
1 cup chickpeas, cooked freshly ground black pepper

Method :

1. Break the cauliflower into separate florets.

2. Cut the potato into 1-inch cubes.

3. Chop the onion and mash the garlic.

4. Over low heat, saute the onions in the oil until transparent.

5. Add the potato, cauliflower and the garlic; then saute for a couple more minutes.

6. Mix the tomato paste with water, pour over the vegetables and cook for 15 minutes.

7. Add the chickpeas, mint and the pepper.

8. Cook for 10 minutes or until the vegetables are tender.

Makes 4 servings.

Per serving (excluding unknown items :

145 Calories;

5g Fat (27.3% calories from fat);

5g Protein;

22g Carbohydrate;

3g Dietary Fiber;

0mg Cholesterol;

144mg Sodium. Exchanges:

1 Grain(Starch);

0 Lean Meat;

1 Vegetable.

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

Author : Sanaa Abourezk

Source : Secrets of Healthy Middle Eastern Cuisine"

Formatted by : S(Formatted by Chupa Babi): * Exported from MasterCook *

Fat Free Heavenly Coffee Angel Food Cake

Ingredients :

1 cup sifted cake flour
2 tbsps. instant coffee, ground to a fine powder
1 tsp. cream of tartar in a coffee grinder
1 tsp. vanilla extract
1 1/4 cups sugar
1 tsp. coffee extract (or 1/2 tsp. salt substitute almond extract)
1 1/2 cups egg whites (10-12 large eggs) at room temperature

Method :

1. Place a rack in the center of the oven and preheat it to 325 degrees.
2. Sift the flour and ground instant coffee together onto a sheet of wax paper, then resift it with the sugar and salt onto a second sheet of wax paper.
3. In a large grease-free bowl of an electric mixer, add the egg whites and cream of tartar and mix on low speed till foamy.
4. Increase speed gradually to medium and beat until whites are stiff and shiny, but not dry.
5. Stop the mixer and add the vanilla and coffee extracts, whisking in once or twice by hand.
6. Carefully lift the wax paper holding the dry ingredients and sprinkle the flour mixture gently into the egg whites.
7. Using a spatula, carefully fold the dry ingredients into the whites till just incorporated.
8. Do not stir hard or the batter will deflate.
9. Very gently turn the batter into an ungreased tube pan and smooth the top lightly.
10. Place immediately in the oven and bake for 45 minutes or till well risen and golden on top.
11. soon as the cake is done baking, invert it (if your tube pan doesn't have 'feet", hang the pan upside down over the neck of a bottle.)
12. Allow the pan to hang upside down for several hours until completely cool.
(If it cools right side up, gravity will make it sink and become dense.)
13. To remove from pan, slide a long thin knife around the edge of the pan and the center tube to loosen it.
14. Top the cake with a plate, invert and lift off the pan.

Serving Size : 12 servings.

Nutritional values:

113 calories,
4 g protein,
24 mg carbs,
0 g fat,
0 mg cholesterol.

Source : Low Fat Good Cook.

Poblano Corn Relish

Ingredients :

2 fresh poblano chilies
1 small onion, diced
1 clove garlic, finely chopped
2 cups frozen corn kernels
2 tbsps. cilantro
1/4 tsp. salt
1/4 tsp. pepper
nonstick cooking spray

Method :

1. Preheat oven to 500 degrees.
2. Rinse poblano chilies and prepare baking sheet with aluminum foil.
3. Place on baking sheet and roast, occasionally turning until skin has completely blistered.
4. Immediately place chilies between damp, clean kitchen towels and set aside.
5. In a skillet sprayed with nonstick cooking spray, sauté onions and garlic until onions are translucent.
6. Add frozen corn kernels and continue to warm about 10 minutes.
7. Meanwhile, remove chilies from towel and peel off outer skin.
8. Remove stem and seeds.
9. Chop chilies into small pieces.
10. Add chilies, cilantro, salt and pepper to corn mixture and heat for about five minutes more.
11. Serve warm or cold.


Serving Size : 8 servings.

Nutritional values:
Calories 45,
Total fat 1g,
Cholesterol 0 mg,
Sodium 69mg,
Fiber 1g,
Carbohydrates 8g.

Points 2.

Source: Low Fat Cook Book

Low Fat Broccoli Mashed Potatoes

Ingredients :

2 small baking potatoes (1/2 lb.), unpeeled and quartered
3 cups 8 oz. small fresh broccoli florets and sliced stalks
1 medium onion, chopped
2 tbsps. nonfat cream cheese
1 tsp. butter flavor sprinkles
1/8 tsp. salt
Dash pepper

Method :

1. Place potatoes in a large saucepan
2. Add enough water to cover potatoes by about 2-inches.
3. Bring to a boil.
4. Reduce heat; cover and simmer for 10 minutes.
5. Add broccoli and onion.
6. Return to a boil.
7. Reduce heat, cover and simmer for 10 to 12 minutes or until broccoli is tender.
8. Drain well.
9. Add the remaining ingredients to the potatoes and broccoli.
10. Beat until smooth.


Serving Size : 6 servings.

Nutritional values:

Calories 85,
Fat 0.4 g,
Cholesterol 0m,g,
Sodium 99 mg,
Carbohydrates 18 g.

Source : Low Fat Good Cook.

Red Pepper and Garbanzo Bean Salad

Ingredients :

1 medium red bell pepper, diced
1 cup cooked garbanzo beans
1 1/2 cup chopped celery
1 small red onion, thinly sliced
1/2 medium cucumber (peel if waxed), thinly sliced

Vinaigrette Dressing:

1 tbsp. olive oil or vegetable oil
2 tbsps. lemon juice
3 tbsps. vegetable broth
1 tbsp. dry mustard
pepper to taste

Method :

1. In large bowl, stir together vegetables and beans.
2. In medium bowl, whisk vinaigrette ingredients together.
3. Cover and refrigerate for 30 minutes to 2 hours
4. Toss just before serving.


Serving Size : 6 servings.

Nutritional values:

Calories 58,
Sodium 136 mg,
Fat 3 g,
Fiber 2 g,
Carbohydrates 7 g,
Cholesterol 0 mg,
Protein 2 g.

Points 1.

Source: Healthy_Recipe.

Vegetable Bean Tostadas

Ingredients :

6 flour tortillas
1/2 cup fat free cottage cheese
1/4 tsp. salt
3 tbsps. lemon juice
15 oz. can garbanzo beans, rinsed and drained nonstick cooking spray
1/4 cup onion, minced
1 garlic clove, mince
1/4 cup fresh parsley, chopped
2 tbsps. fresh cilantro
1 tbsp. sesame seeds, toasted
2 cups cucumber, thinly sliced
3 cups fresh spinach, shredded
3 cups tomato, chopped
6 tbsps. fat free sour cream
1 tbsp. green onions, finely chopped

Method :
1. Arrange tortillas in single layer on baking sheet.
2. Bake at 350 degrees for 6 minutes on each side or until crisp.
3. Let cool on wire rack.
4. Place cottage cheese, salt, lemon juice, and garbanzo beans in a blender or food processor; process until smooth.
5. Spoon mixture into a bowl; set aside.
6. Coat nonstick skillet with cooking spray.
7. Place over medium-high heat and add onion and garlic; saute until tender.
8. Add onion mixture, parsley, cilantro, and sesame seeds to bean mixture, stirring well.
9. To serve: spread bean mixture evenly over each tortilla.
10. Top with cucumber, spinach, tomato, sour cream, and green onion.

Serving Size : 6 servings.

Nutritional values:

Calories 240,
Fat 5g,
Cholesterol 0mg,
Sodium 340mg,
Carbohydrate 39g,
Fiber 6g.

Points 4.

Source : Low Fat Good Cooking

Low Fat Creamy Potato Soup

Ingredients :

2 tbsps. reduced-calorie margarine
1 small onion, chopped
1 cup leeks, white part and 1 inch green, thinly sliced and rinsed well
1 lb. potatoes, peeled and diced
3 cups low-sodium vegetable broth
1 1/2 tsps. dried thyme leaves
1 cup skim milk
1 cup low-fat evaporated milk
salt and pepper to taste

Method :

1. In a large saucepan, melt the margarine; sauté the onion and leeks until translucent, about 10 minutes.

2. Add the potatoes and broth.

3. Bring to a boil.

4. Reduce the heat, partially cover the pan and simmer until the vegetables are tender (about 10 minutes).

5. Season with the thyme.

6. Allow to cool, then transfer the soup to a blender or food processor and purée.

7. Return soup to the pan.

8. Add the milks.

9. Heat thoroughly, stirring well, but do not boil.

10. Season with salt and pepper and serve.


Serving Size : 6 servings.

Nutritional values:

Calories 146,
Fat 3 g,
Carbs 21 g,
Sodium 177 mg,
Fiber 2 g

Points: 3.

Rice with Tomato - Ruz wa Banadoura

Ingredients :

1 small onion -- chopped
1 tablespoon olive oil
1 small ripe tomato -- diced
2 cups water
1 tablespoon tomato paste
1/2 teaspoon black pepper
1 cup rice

Method :

1. Saute the onion in the olive oil until transparent.

2. Add the diced tomatoes and cook for a couple of minutes.

3. Add the water, tomato paste, and the pepper.

4. Bring to a boil, then add the rice.

5. Cover and simmer over low heat for 20 minutes or until rice is tender and the liquid has been absorbed.

Yields: 4 servings.

Per serving:

Calories 260;
Fat 4g;
Cholesterol 0;
Fiber 2g;
Sodium 30mg.

Recipe By :"Secrets of Healthy Middle Eastern Cuisine" by Sanaa Abourezk

Source : MasterCook Feb 2009"

Formatted by : Chupa Babi

Pumpkin Raisin Cookies

These cookies are plump and moist.

Ingredients :

2 cups whole wheat pastry flour
1/2 cup sugar or other sweetener
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 cup pumpkin
1/2 cup soymilk or rice milk
1/2 cup raisins
1/2 cup chopped pecans or walnuts (optional)

Method:

1. Preheat oven to 350 degrees.
2. Mix flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg together in a large bowl.
3. Add pumpkin, milk, raisins, and nuts.
4. Mix completely.
5. Drop by tablespoonfuls onto an oil-sprayed baking sheet.
6. Bake 15 minutes, until bottoms are lightly browned.
7. Remove from oven and let stand 2 minutes.
8. Carefully remove from baking sheet with a spatula and place on a rack to cool.


Serving Size : 24 (3-inch) cookies.

Nutritional values:

Per cookie (with nuts):
79 calories;
2 g protein;
15 g carbohydrate;
2 g fat;
2 g fiber;
73 mg sodium.
Points with nuts: 1.

Per cookie (without nuts):
63 calories;
2 g protein;
15 g carbohydrate;
0.2 g fat;
2 g fiber;
72 mg sodium.
Points without nuts: 1.

Low Fat Cayenne Shrimp Stir Fry

Ingredients :

1 tsp. salt
1 tsp. cayenne pepper
3/4 lb. medium-sized peeled raw shrimp
1 tbsp. canola oil
3 large garlic cloves
3/4 c. sliced green onion
1 1/2 c. snow peas, strings removed
4 cups chopped vegetables, such as red or green pepper, carrots, celery, brocolli
2 tbsps. chicken or vegetable broth
1 tbsp. lemon zest

Method:

1. Toss shrimp with salt & cayenne.
2. Heat oil, on high, in non-stick pan.
3. Saute shrimp, stirring often, about 2 minutes.
4. Remove shrimp.
5. In the same pan, saute garlic and green onions for about 1 minute. Add peas, vegetables and chicken broth.
6. Reduce heat to medium and cook for about 3 minutes, until vegetables are crisp-tender.
7. Return shrimp to pan, with lemon zest and cook for 1 more minute. Serve with rice.

Serving Size : 4 servings.

Nutritional values:

153 Calories,
2.5 Fat.

Source : Low Fat Good Cooking

Mexican Pasta Salad

Ingredients :

8 Ounces medium shells, uncooked
2 Teaspoons olive oil
1/2 Teaspoon ground cumin
1 15 Ounce can black beans, rinsed and drained
1 11 Ounce can whole kernel corn, drained
1 Red bell pepper, cut into thin strips
3/4 Cup sliced green onions
1 2 1/4 Ounce can sliced black olives
3/4 Cup fat free mayonnaise
1/2 Cup fat free sour cream
1/4 Cup salsa
2 Tablespoons fresh cilantro, minced

Method:

1. Cook pasta, drain and rinse under cold water.
2. Toss with oil and sprinkle with cumin
3. Add salt to taste.
4. Layer pasta, beans, corn, bell pepper, green onions and olives in a large glass bowl.
5. Combine mayonnaise, sour cream, and salsa and mix well.
6. Spread mixture evenly over top of pasta salad, sprinkle with cilantro, cover and refrigerate overnight.

Serving Size : 6 servings.

Nutritional values:

Calories 309,
Total fat 4 grams,
Cholesterol 2 mg,
Sodium 868 mg,
Carbohydrate 57 grams,
Protein 12 grams,
Dietary fiber 7 grams.

Points 6.

Source : Low Fat Good Cooking

Deviled Eggs with a Twist

Ingredients :

1 dozen eggs
1/2 cup plain low-fat yogurt
1 tablespoon dijon mustard
1 teaspoon lemon juice
1 teaspoon paprika for dusting
chives for garnish

Method:

1. Place eggs in a large saucepan and cover with cold water.
2. Bring water to a boil and simmer for 10 to 12 minutes.
3. Remove from hot water, cool and peel.
4. Slice eggs in half lengthwise and remove yolks.
5. Place yolks in a medium bowl.
6. Mash together with yogurt, Dijon mustard, and lemon juice.
7. Fill the hollowed egg whites generously with the egg yolk mixture.
8. Sprinkle with paprika.
9. Chill in the refrigerator until serving.

Serving Size : 24 servings.

Nutritional values:

Calories 40
Fat 3 g,
Protein 3 g,
Carbs 1 g.

Source : Low Fat Good Cooking

Wet Reducing Soups :Corn, Tomato and Lime Soup

Ingredients :

1 1/2 tsps. olive oil
1/2 cup chopped onion
2 garlic cloves, finely chopped
1/2 to 1 jalapeno pepper, seeded and finely chopped
4 cups canned vegetable broth
3/4 cup canned diced tomatoes in juice
1 1/2 cups frozen corn kernels (about 10 oz)
3/4 tsp. ground cumin
1/4 teaspoon salt
1/4 cup chopped cilantro
3 tbsps. fresh lime juice
Salt, to taste

Directions:

Heat oil in large pot over medium heat.
Add onion and garlic.
Saute until onion is tender, about 8 minutes.
Add jalapeno pepper and sauté another minute.
Add broth, tomatoes, corn, cumin and salt and bring to boil.
Reduce heat and simmer for 15 minutes.
Stir in cilantro and lime juice.
Season soup to taste with salt.
Ladle soup into bowls and serve immediately.

Makes 4 servings.
Calories 129,
Protein 6 g,
Fat 4 g,
Carbohydrate 21 g,
Dietary Fiber 3 g,
Dietary cholesterol 4 mg,
Sodium 250 mg.
Points 2.

Low Fat Vegetarian Recipes - Vegetable Cheese Sandwich

Vegetable Cheese Sandwich

Ingredients :

1/2 cup low fat yogurt
2 tbsps. low fat mayonnaise
1 tbsp. mango chutney
2 tsps. lime juice
1 tsp. honey
1/4 tsp. curry powder (you can put less if you don't like it too spicy)
2 tsps. olive oil
1 red pepper
1 green pepper
1 small red onion.
8 slices of low calorie whole grain bread
4 ozs. low cal Jarlsberg cheese
1 medium tomato

Directions:

Slice the peppers, red onion, cheese and tomato.
Mix the yogurt, mayo, chutney, lime juice, honey, and curry powder. Set aside (put it in the fridge for the time being).

In a nonstick fry pan, heat oil, and add the peppers and red onion, stirring constantly till they go very soft.
Preheat the grill (broiler), place the bread slices on a baking tray, and spread the chutney mix over each slice.
Top with peppers, onion, cheese and tomatoes, and grill them (broil them) till the cheese melts and goes bubbly.

Makes 4 servings.
Calories 262,

Fat 3 g.
Points 4.

Healthy Low Fat Salad - Fresh Corn Salad

Fresh Corn Salad

Ingredients :

4 cups barley, cooked
1 cup frozen corn, thawed
1 cup green onion, sliced
½ Cup red bell pepper, chopped
½ Cup green bell pepper, chopped
½ Lime peel, grated
2 Tbs lime juice
½ Cup balsamic vinegar
3 Tbs vegetable oil
1 ½ tsp dill weed
½ Tsp salt

Directions:

1. Prepare barley according to package directions. Let cool.
2. Combine barley, corn, onion and peppers together in a large bowl.
3. To prepare dressing combine lime peel, juice, vinegar, oil, salt and dill
in a small bowl. Whisk to blend.
3. Pour dressing over corn mixture. Toss well.
4. Cover and refrigerate.

Makes 12 Servings.

Per serving: Cal 124, Fat 4g, Chol 0mg, Sod 94mg, Carb 22g, Pro 2g

Weight Reduction Recipes - Colourful Pasta Bean Salad

Colourful Pasta Bean Salad

Makes 4 servings as a main dish.
Calories 244,
Fat 5.5 g,
Cholesterol: 34 mg.
Sodium: 40 mg.
Carbohydrate 40 g,
Fiber 7.5 g.
Protein 10 g.
Points 5.

Ingredients :

3 cups cooked small shaped pasta such as penne, spirials or rotini
(I used Penne one time and spirials the next for the kids)
1 cup cooked pinto or kidney beans, drained and rinsed ( i used pinto)
1/2 cup chopped green pepper (1 used yellow just for color)
1/2 cup sliced green onions
1 cup chopped ripe tomato (you can used canned if no fresh on hand)
1 tbsp. olive oil
2 tbsps. flavored vinegar
1 tbsp. chopped fresh oregano (or 1 tsp. dried)
2 tbsps. grated parmesan cheese
1 tbsp. chopped fresh basil (or 1 tsp. dried)
fresh ground black pepper to taste

Directions :

1. Combine all ingredients in a large mixing bowl.
2. Mix well and chill until ready to serve, up to 1 day.
3. Serve on a bed of mixed greens.

Low Fat No Cholesterol Cooking : Baked Banana Pumpkin Bread

Baked Banana Pumpkin Bread

Ingredients

2 ripe bananas, mashed
1/2 cup egg substitute
1/3 cup vegetable oil
1 1/3 cups canned pumpkin puree
1/2 cup honey
1/2 cup white sugar
2 1/2 cups all-purpose flour
1 tsp. baking powder
1 tsp. baking soda
2 tbsps. pumpkin pie spice
1 tsp. ground cinnamon
3/4 cup raisins

Methaod :

1. Preheat oven to 350 degrees.
2. Grease a 9 x 5-inch loaf pan.
3. In a large bowl, stir together the mashed banana, eggs, oil, pumpkin, honey, and sugar. Combine the flour, baking powder, baking soda, pie spice, and cinnamon.
4. Stir the dry mixture into the banana mixture until just combined.
5. Fold in the raisins and walnuts, if desired.
6. Pour batter into the prepared pan.
7. Bake for 45 minutes, or until a toothpick inserted into the center of the loaf comes out clean. Cool loaf in the pan for 10 minutes before moving it to a wire rack to cool completely.
8. This can be made into muffins and the loaves freeze well.

Servings : 12
Calories 260,
Fat 1g,
Cholesterol 0mg,
Sodium 190mg,
Carbohydrate 63g,
Fiber 5g.
Points : 4

Recipe by

Low Fat Whole Wheat Chips

Whole Wheat Chips

Ingredients

8 10-inch whole wheat tortillas,
pita or flatbread
2 to 3 tsps. sun dried tomato or Italian salad dressing

Method:

1. Cut tortillas, pita or flatbread into 8 wedges.
2. Brush lightly with salad dressing (be careful not to use too much dressing or chips will be soggy).
Servings - 4Bake at 400 degreses for 8 to 10 minutes or until chips are crisp. Serve with variety of dips.

Servings : 8
Calories: 58
Carbohydrates: 6g
Protein: 2g
Fat: 1g
Fiber: 2g.
Points 1.

Veggie Tomato Soup

Serves 4

Rachael Ray

Ingredients
1/4 cup extra virgin olive oil (EVOO), divided
1 medium onion, chopped
2 carrots, peeled and chopped
3 stalks celery (from the center of the bunch with some leaves), chopped
3 cloves garlic, chopped or grated
1 quart chicken or vegetable stock
1 can crushed tomatoes (28 ounces)
1 ciabatta loaf, cut into 1-inch cubes
1/4 cup garlic flakes or powder
1/4 cup grated Parmigiano Reggiano cheese
2 tablespoons dried oregano
1 bag Smartfood brand popcorn (optional)

Preparation
Pre-heat the oven to 400°F.

Pre-heat a heavy-bottomed pot over medium heat with two turns of the
pan of EVOO, about 2 tablespoons. Add in the onions, carrots, celery
and garlic, and cook for 3-4 minutes until the vegetables become soft.

Add in the stock and crushed tomatoes.

Bring up to a bubble, then reduce the heat until the soup is simmering
and cook for 10-15 minutes.

While the soup is simmering away, mix together the bread cubes, 2
tablespoons of EVOO, garlic flakes, cheese, and oregano in a large
mixing bowl and spread them out evenly onto a cookie sheet. Bake in
the oven for 10-15 minutes or until crispy and golden. You may have to
occasionally give them a turn or two so all the sides get browned.

To serve, ladle the soup into bowls and top with the croutons or a
handful of cheesy popcorn.

--
Sometimes the angels fly close enough to you that you can hear the
flutter of their wings.

Moroccan Rice

Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups long-grain rice
4 tablespoons butter
1 pinch saffron threads
salt and freshly ground pepper
1/2 cinnamon stick
1/2 cup dried apricots -- chopped
6 tablespoons raisins
1 ounce hazelnuts -- (1/3 cup)
1 ounce pine nuts -- (1/3 cup)

Place the rice in a bowl and cover with plenty of water. Lave to soak for
1 hour. Drain, rinse under cold water, and drain again. Spread out on a
tray to dry 30 minutes.

Melt 3 T. butter in a large heavy saucepan. Stir in the rice and saffron.
Pour 3 3/4 cups water over, add 1 t. salt and the cinnamon stick and bring
to a boil.

Stir in the apricots and raisins and bring to a boil. Cover the pan.
Simmer on the lowest heat, without removing the lid, 15 minutes or until
the rice is tender and the liquid is absorbed. Remove from the heat. Cover
the rice with a dry dish cloth and let stand 15 minutes.

Melt the remaining butter in a small skillet and toss the hazelnuts and
pine nuts in, stirring until golden. Season the rice with pepper, then
stir in the nuts just before serving.

Makes 6 servings.

Cuisine:
"Moroccan"
S(MC format by Chupa Babi): "Jan 2009" Copyright: "1998"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 383 Calories;
11g Fat (26.5% calories from fat);
6g Protein; 65g Carbohydrate;
3g Dietary Fiber; 21mg
Cholesterol; 84mg Sodium.
Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 1 Fruit; 2 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Recipe By : The Book of North African Cooking by Lesley Mackley

Low Fat Cooking - Avocado Cilantro Soup

8 medium scallions
1/2 cup fresh cilantro leaves
2 cloves garlic
4 oz pared avocado
1 1/2 cup plain nonfat yogurt
1/2 cup skim buttermilk
2 tablespoon lime juice
1/2 teaspoon curry powder
1/8 teaspoon ground red pepper

In a food processor, combine scallions, cilantro and garlic; process until finely chopped.

Add avocado; process until smooth.

Add yogurt, buttermilk. 1/4 cup water, lime juice, curry powder and red pepper to food processor; process until smooth.

Cover and refrigerate at least
1 hour, until well chilled.

Makes 4 servings.

Each 1/2 cup serving contains 115 calories, 5 gm fat,
104 mg sodium and 3 mg cholesterol

[Non-text portions of this message have been removed]

Low fat Caramel Flan

1 cup sugar
1 12 oz. can evaporated skim milk
1 2-inch stick cinnamon
2 egg whites
1/2 cup frozen egg substitute, defrosted
1 teaspoon vanilla

One round or rectangular 2-quart baking dish is necessary.
Preheat oven to 350 degrees.

Pour a small amount of water into a 6-inch cast iron or other heavy skillet.

Pour out the water, leaving surface slightly damp.
Add 1/2 cup sugar to skillet.

Cook over medium heat, stirring occasionally, until sugar begins to melt.

When sugar starts to melt, stir constantly until caramel color. Immediately pour caramelized sugar into baking dish and rotate dish on edge to coat sides evenly to within 1 inch of top edge.
Set aside.

Pour evaporated skim milk into small saucepan.
Add cinnamon.

Heat over medium heat until small bubbles form at edge of pan. Remove from heat. In a medium bowl, beat egg whites and cholesterol-free egg substitute until foamy.

Stir in remaining 1/2 cup sugar and vanilla and continue mixing until sugar is dissolved.

Remove cinnamon from milk.

Add milk to sugar mixture and stir well.

Pour into prepared baking dish.

Place in another pan and add 1 inch hot water.

Bake for 1 hour and 10 minutes or until knife blade inserted between center and side of baking dish comes out clean.

Cool on wire rack until room temperature.

To remove from baking dish, place serving plate on top and invert baking dish.
Flan should come out easily.
Makes 6 servings.

Calories 194,
Fat 1.6g,
Carb 40g,
Chol 5.2mg,
Sodium 114mg.

Slow Cooker Mushroom and Roasted Garlic Crostini - 2 pts, 14g Carbohydrate; 1g Dietary Fiber

Serving Size : 28

Ingredients :

8 garlic cloves -- roasted
1 pound white button mushrooms -- cleaned and trimmed
2 large French shallots -- finely chopped
2 tablespoons extra virgin olive oil
1/4 cup dry white wine -- or dry white vermouth
2 tablespoons chopped fresh parsley -- leaves
2 tablespoons whipping cream -- (optional)
2 teaspoons balsamic vinegar -- toasted baguette slices
28 crostini
crumbled soft goat cheese

Preparation Method :

1. In slow cooker stoneware, combine garlic, mushrooms, shallots, olive oil and wine. Cover and cook on LOW for 8 hours or on HIGH for 4 hours, until mushrooms are soft. Drain off liquid.

2. Place mushroom mixture in a food processor with parsley and pulse until ingredients are very finely chopped but not pureed. Add whipping cream, if using, vinegar, salt and pepper to taste and pulse two or three times to combine.

3. Preheat oven to 375F. Spread mushroom mixture over crostini. Sprinkle goat cheese on top. Place on baking sheet and bake until cheese begins to brown and melt. Serve hot.

Makes 28 crostini

TIPS: an easy way to roast this quantity of garlic is to peel the cloves, remove the pith (the center part that often sprouts), then place the cloves on a piece of foil. Drizzle about 1/2 teaspoon olive oil over the
garlic, then fold up the foil to make a tight packet. Bake in a 400F oven for 20 mins.

Cover and refrigerate the mushroom cooking liquid. It is a great addition to soups, stews and gravies, along with or instead of broth.

"Everyone loves this tasty all-purpose hors d'oeuvre, which is both simple and elegant. It can be used as the first course to a dinner or as a party canape."

ChupaNote: makes a great breakfast over whole grain English muffins and poached eggs.


Per Serving (excluding unknown items):

88 Calories;
2g Fat (22.4% calories from fat);
3g Protein;
14g Carbohydrate;
1g Dietary Fiber;
1mg Cholesterol;
154mg Sodium.

Exchanges :

1 Grain(Starch);
0 Vegetable;
0 Fruit;
0 Non-Fat Milk;
1/2 Fat.

NOTES : Works best in a small (maximum 3 1/2 qt) slow cooker.

Nutr. Assoc. : 0 900231 1358 0 0 0 0 0 920054 63

Recipe By : 125 Best Vegetarian Slow Cooker Recipes by Judith Finlayson
Formated by : Chupa Babi
Exported from MasterCook *

Low Fat Seafood Broccoli Stir-Fry

Serving Size : 4

Ingredients :

1 tablespoon oil
3/4 pound medium fresh shrimp -- shelled, deveined
2 cloves garlic -- minced
1/4 cup water
14 ounces Green Giant Select® Frozen 100% Broccoli Florets
1 small onion -- chopped
1 teaspoon grated gingerroot
1 tablespoon cornstarch
2 tablespoons soy sauce

Method :

1. Heat oil in large skillet or wok over medium-high heat until hot.
2. Add shrimp and garlic; cook and stir 5 go 6 minutes or until shrimp turn pink.
3. Stirring constantly. Remove shrimp from skillet; cover to keep warm.
4. In same skillet, bring water to a boil over medium-high heat.
5. Stir in frozen broccoli, onion, and gingerroot. Cook and stir 6 to 8 minutes or until vegetables are crisp-tender.
6. Add warm shrimp.
7. In small bowl, blend cornstarch and soy sauce. Stir into hot shrimp mixture. Cook, stirring
constantly, 1 to 2 minutes or until glaze has slightly thickened and covers all ingredients. If desired, serve with hot cooked rice or pasta.

Makes 4 servings.

Calories : 175
Fat : 5 g
Carbs : 12 g
Protein : 21 g
Sodium : 659 mg
Fiber : 4 g.

Exchanges :

2 1/2 lean meat
2 veggies
1/2 fat.

Source : Low Fat Good Cooking

Smothered Greens

These healthy greens get their rich flavor from smoked turkey, instead of fatback.

Yield: 5 servings Serving
size: 1 cup

Ingredients :

3 cups water
1/4 lb smoked turkey breast, skinless
1 tbsp fresh hot pepper, chopped
1/4 tsp cayenne pepper
1/4 tsp cloves, ground
2 cloves garlic, crushed
1/2 tsp thyme
1 stalk scallion, chopped
1 tsp ginger, ground
1/4 cup onion, chopped
2 lb greens (mustard, turnip, collard, kale, or mixture)

Directions :

1. Place all ingredients except greens into large saucepan and bring to boil.
2. Prepare greens by washing thoroughly and removing stems.
3. Tear or slice leaves into bite-size pieces.
4. Add greens to turkey stock. Cook for 20 to 30 minutes until tender.

Each serving provides:

Calories: 80
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 16 mg
Sodium: 378 mg
Total fiber: 4 g
Protein: 9 g
Carbohydrates: 9 g
Potassium: 472 mg

Source : Richard Lee Holbert, Low Fat Good Cooking

Stuffed Pork Sandwich

Makes 4 servings

Ingredients :

4 4-ounce boneless pork chops, 1/2 inch thick, trimmed
2 thin slices Swiss cheese (1 ounce each), cut in half
4 dill pickle sandwich slices
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
4 whole-wheat hamburger buns, toasted
2 teaspoons Dijon mustard
4 slices tomato
2 romaine lettuce leaves, cut in half

Method :

1. Cut each pork chop nearly in half horizontally, stopping short of the opposite side. Open each chop and place between sheets of plastic wrap. Pound with a meat mallet or heavy skillet until flattened to an
even thickness, slightly thicker than 1/8 inch.

2. Place a piece of cheese and a pickle slice on one side of each flattened chop. Fold the chop over the filling, closing it like a book. Press the edges firmly together to seal. Season both sides with salt and pepper.

3. Heat oil in a large skillet over medium-high heat. Add the stuffed chops, reduce heat to medium and cook until golden brown and cooked through, 3 to 5 minutes per side.

4. To assemble sandwiches, spread the toasted buns with mustard and top each with a pork chop, tomato slice and lettuce.

Nutrition Information:
Per serving:

353 calories;
15 g fat (5 g sat, 6 g mono);
79 mg cholesterol;
25 g carbohydrate;
29 g protein;
4 g fiber;
612 mg sodium;
522 mg potassium.

Nutrition bonus:

Calcium (19% daily value),
Magnesium (16% dv),
Potassium (15% dv).
1 1/2 Carbohydrate Servings

Exchanges:

1 1/2 starch,
3 lean meat,
1 fat

Source : Mrs. Nicky, Low Fat Good Cooking

Low-Fat Pigs In A Healthy Blanket

Start to finish: 35 minutes (20 minutes active)

Servings: 32

Ingredients :

1 pound store-bought whole-wheat pizza dough, room temperature
3 tablespoons Dijon mustard
Sixteen 98 percent fat-free hot dogs, cut in half (two 14-ounce packages)
1 large egg
1 tablespoon water
3 tablespoons poppy or sesame seeds
Heat the oven to 425 F. Prepare a baking sheet with cooking spray or nonstick foil.

Directions :

1. Working on a lightly floured surface, divide the ball of dough into 32 pieces. Using the palm of your hand and your fingertips, flatten a piece of the dough into a rectangle that is roughly 2 1/2-inches wide and 4-inches long.

2. Spread about 1/4 teaspoon of the mustard on the dough, then place a hot dog half at the short end of the rectangle and roll it up, pressing the seam to seal.

3. Place the wrapped hot dog on the baking sheet, seam-side down. Repeat with the remaining dough and hot dogs.

4. In a small cup, whisk together the egg and water. Using a pastry brush, paint each of the wrapped hot dogs with some of the egg mixture.

5. Sprinkle the hot dogs with seeds. Bake until golden brown, about 10 to 15 minutes. If desired, serve with extra mustard for dipping.

Nutrition information per serving (values are rounded to the nearest whole number):

59 calories;
11 calories from fat;
1 g fat (0 g saturated; 0 g trans fats);
15 mg cholesterol;
8 g carbohydrate;
4 g protein;
1 g fiber;
294 mg sodium.

Source : The Dallas Morning News Recipe Of The Day Mailer

Bacon, Egg & Cheese Breakfast Sandwich

If you time it so that the egg and the muffin are done at the same time, the heat between them will perfectly melt the cheese for this drippy sandwich that easily rivals your favorite fast food version.

Ingredients :

1 strip extra-lean turkey bacon, cut in half crosswise
Olive oil spray
1 large egg white
1 light multigrain or whole wheat English muffin (8 grams fiber per muffin;
I used Thomas'), toasted
1 (3/4-ounce) slice fat-free yellow American cheese

Method :

1. Place a small nonstick skillet over medium-high heat and add the bacon. Cook for 2 to 3 minutes per side, or until crisp. Remove from the pan and cover to keep warm.

2. Spray a 31/2" or 4" microwave-safe bowl with the olive oil spray and add the egg white. Microwave for 30 seconds. Continue microwaving in 15-second intervals until it is just set completely.

3. Assemble the sandwich by placing the bottom half of the warm English muffin, inside up, on a plate. Top with the cheese, the egg, then the bacon. Add the English muffin top and serve.

Makes 1 serving

Per serving:

183 calories,
17 g protein,
25 g carbohydrates,
5 g fat (2 g saturated),
22 mg cholesterol,
8 g fiber,
625 mg sodium

Budget Tips from The Biggest Loser :

1. Egg substitute and egg white-only products can be a lot more expensive than eggs.
2. Save money by buying a dozen eggs, instead, and using only the whites.
3. If you have a friend or neighbor who can make use of the yolks-all the better!

Low Fat Sweet And Spicy Pork Stir Fry

Yield: 4 Servings

Ingredients :

8 ounces pork, fat trimmed, cubed
1 carrot, peeled and thinly sliced
2 potatoes, unpeeled, diced
1 small onion, diced
1 cup diced celery
2 cups shredded green cabbage

Sauce Ingredients:

1 tablespoon cornstarch
1/3 cup cold water
1/4 cup reduced-sodium soy sauce
1/4 cup ketchup
2 tablespoons brown sugar

Directions :

1. Spray large saucepan with cooking spray; add pork and cook over medium-high heat, stirring frequently, until meat is browned.

2. Add carrot and potatoes; cook 5 minutes, stirring often. Add onion, celery, and cabbage; cook 5 minutes or until potato is tender.

3. Combine cornstarch and water in small bowl, whisking until cornstarch is dissolved.

4. Add soy sauce, ketchup, and brown sugar; mix well. Pour sauce over stir-fry and toss to coat.

5. Reduce heat to low and simmer for 10 minutes.

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

Calories: 243,
Fat: 5.3 g,
Cholesterol: 26.5 mg,
Sodium: 781 mg,
Protein: 16.2 g,
Carbohydrate: 33.7 g

Diabetic Exchanges:

2 Bread/Starch,
2 Meat

Source : 1,001 Recipes For People with Diabetes Via The Diabetic Gourmet Daily Recipe Mailer

Vietnamese Chicken Cabbage Salad

Ingredients :

1 head cabbage, shredded and cored
2 cups shredded chicken breast
2 onions, thinly sliced
pepper and salt to taste
¼ cup olive oil
3 tablespoons lemon juice

Directions:

1. Toss cabbage, chicken and onions in a large bowl.

2. Pour some olive oil, and toss until everything is lightly coated. Season the whole thing with salt and pepper to taste.

3. Then add some lemon juice. How much depends on your liking, but preferably until you can taste it in every bite.

4. Cover the bowl and refrigerate for 4 hours, at least. It should be noted that the longer it sits in the refrigerator the better it tastes when taken out.

Source : Mrs. Nicky, Low Fat Recipes

Shoyu Chicken

6 to 8 servings

Ingredients :

5 1/2 to 6 pounds chicken thighs
5 cups low-sodium chicken broth
2 cups low-sodium soy sauce
1 cup packed light brown sugar
3/4 cup mirin
8 medium garlic cloves, smashed and peeled
4-inch piece ginger, sliced 1/2-inch thick and smashed
1 teaspoon freshly ground black pepper
5 tablespoons cornstarch dissolved in 5 tablespoons water
Thinly sliced green onions, for garnish

Directions :

1. Combine all ingredients except cornstarch and green onions in a large pot and bring to a boil over high heat. Reduce to low and simmer, covered, turning occasionally, until chicken is tender, about 30 to 35 minutes more.

2. Remove chicken to a serving platter. Remove garlic and ginger and discard. Bring sauce to a boil, skim off excess fat, and cook until reduced slightly, about 10 minutes. Whisk in cornstarch mixture and bring to a boil. Remove from heat, add chicken, turn to coat, and serve chicken with sauce and sliced green onions.

Sour Cream Thyme Hummus

Ingredients :

2 cans chickpeas -- (15 ounce)
2/3 cup low-fat sour cream
1 clove garlic -- grated on a Microplane grater
2 tablespoons fresh lemon juice
1 tablespoon dried thyme
2 teaspoons extra virgin olive oil
1 teaspoon cumin
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
1/2 teaspoon smoked paprika


Preparation Method :

1. Place chickpeas, sour cream and garlic in the bowl of a food processor and process until creamy. Scrape down the sides occasionally to make sure everything gets pureed evenly.

2. Add the lemon juice, dried thyme, olive oil, cumin, salt and cayenne pepper, pulse to combine. Taste the hummus and add more of any ingredient according to your preference.

3. Hummus can be made in advance and stored for a day or two in a tightly sealed container in the refrigerator. To serve, spoon hummus into a bowl and sprinkle lightly with smoked or regular paprika. Serve with fresh vegetables or store-bought or homemade pita chips.

4. This hummus recipe makes 2 cups.

Per Serving (excluding unknown items):

220 Calories;
5g Fat (20.8% calories from fat);
11g Protein;
34g Carbohydrate;
9g Dietary Fiber;
4mg Cholesterol;
169mg Sodium.

Exchanges:

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


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

Source : "Adapted from Cooking Equipment@about.com"
Formatted by : Chupa Babi
* Exported from MasterCook *

Italian Stuffed Chicken

Preperation:
1 teaspoon olive oil, divided
3/4 cup minced onion, divided
1/4 cup (1 ounce) chopped prosciutto or lean smoked ham
1 tablespoon grated fresh Parmesan cheese
1 tablespoon dry breadcrumbs
1 1/2 teaspoons minced fresh rosemary, divided
4 (4-ounce) skinned, boned chicken breast halves
1 cup low-salt chicken broth
1/4 cup dry white wine
1 garlic clove, minced Rosemary sprigs (optional)

Method:

Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add 1/2 cup onion, and saute 4 minutes.
Combine onion, prosciutto, cheese, breadcrumbs, and 1 teaspoon rosemary in a bowl.
Stir well; set aside.
Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket.
Stuff about 3 tablespoons onion mixture into each pocket.
Heat 1/2 teaspoon oil in skillet over medium-high heat.
Add chicken; saute 6 minutes on each side or until chicken is done. Remove chicken from skillet.
Set aside; keep warm.
Add 1/4 cup onion to skillet, and saute 3 minutes.
Add 1/2 teaspoon rosemary, broth, wine, and garlic, and bring to a boil.
Cook 5 minutes or until reduced to 3/4 cup.
Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated.
Serve sauce with chicken.

Garnish with fresh rosemary, if desired.

Makes 4 servings,1 chicken breast half and 3 tablespoons sauce.

Calories 183, Fat 4.2 g. Protein 29.7 g. Carbs 5 g. Fiber 0.7 g. Sodium 244 mg.
Points 4.

Source : Low Fat Good Cooking

Moist Low Fat Brownies

Preperation:

vegetable cooking spray
3/4 cup semi-sweet chocolate chips
1 (14-ounce) can of fat free sweetened condensed milk
1/3 cup unsweetened cocoa
4 egg whites
1/3 cup flour
1 teaspoon baking powder
1 teaspoon vanilla extract

Preheat oven to 350-degrees.
Spray a 13-by-9-inch baking pan with vegetable cooking spray.
In a saucepan, over low heat, melt chocolate chips with sweetened condensed milk and cocoa.
In a small bowl, combine chocolate mixture and remaining ingredients.
Turn into prepared pan.
Bake 20 minutes or until center is set.
Cool.

Store tightly covered at room temperature.

Makes 18 servings.

Calories 91, Fat 1.2g.

Source : Low Fat Good Cooking

Balsamic Glazed Chicken

Serves: 6

Ingredients :

6 boneless, skinless chicken breasts
1 tablespoon vegetable oil
1/2 teaspoon pepper
3 garlic cloves, chopped
1 1/2 tablespoons tomato paste
1/2 cup chicken stock
2/3 cup balsamic vinegar
1 tablespoon honey
4 tablespoons green onion tops, thinly sliced


Method :

1. In large fry pan, heat oil over medium-high heat.
2. Add chicken and cook, turning and sprinkling pepper equally on each side of chicken, about 10 minutes or until slightly brown on all sides.
3. Remove chicken from pan and drain off any excess oil.
4. Add garlic to pan; saute over medium heat for 2 minutes. Stir in tomato paste and slowly add chicken stock, scraping to dissolve any bits clinging to bottom of pan.
5. Increase heat to medium-high; add vinegar and honey and rapidly boil for 3 minutes to reduce liquid to one cup.
6. Return chicken to pan; reduce heat to medium. Cook, turning, about 30 minutes or until liquid thickens and becomes a dark mahogany glaze and
chicken is done.

Serves: 6 - Nutrition Information Per Serving

Calories - 173
Total Fat - 4
Sat Fat - 1
Protein - 22
Fiber - 3
Sodium (mg) - 103
Carbs - 13

Source : Low Fat Good Cooking

Peppermint Bark

Ingredients :

1 (7.5-ounce) package hard peppermint candies, unwrapped
1 pound white chocolate, chopped (do not use chips)
2 cups puffed rice cereal

Directions :

1. Coat a rimmed baking sheet with nonstick cooking spray; line with wax paper.

2. Place candies in a doubled resealable plastic bag; seal, and wrap in a kitchen towel. Using a rolling pin or skillet, crush candies into tiny pieces.

3. Sift to separate crushed candy from fine powder, reserving fine powder for another use; set crushed candy aside.

4. Place white chocolate in a heatproof bowl set over (not in) a saucepan of simmering water. Heat, stirring occasionally, until smooth, 4 to 6
minutes. Remove from heat; stir in rice cereal.

5. Pour mixture onto prepared baking sheet; using a spatula, spread evenly to a ¼ -inch thickness.

6. Sprinkle with crushed candy; with a piece of wax paper covering entire surface, press in gently. Chill until firm, 20 to 30 minutes (no longer,
as candy will begin to get moist).

7. Peel wax paper off. Break bark into 2-inch pieces. Store at room temperature in an airtight container up to 1 week.

Makes 36 pieces.

Per Serving:

Calories 101 (38% fat)
Fat 4 g (2 g sat)
Cholesterol 2 mg
Sodium 11 mg
No fiber
Carbohydrates 14 g
Protein 1 g

Source : Adapted from Everyday Food via The Dallas Morning News Recipe Of The Day Mailer

Diabetic Chocolate Almond Meringues

Yield: About 2 1/2 dozen.

Notes: These can be frozen.

Ingredients :

1/2 cup sugar, divided
1/4 cup ground almonds
1 tbsp. unsweetened cocoa
1 tsp. cornstarch
2 egg whites
1/8 tsp. cream of tartar
1/2 tsp. vanilla (or 1/4 tsp. almond extract)

Directions :

1. Preheat oven to 250 degrees F.
2. Spray a foil-lined baking sheet with non-stick spray.
3. In a small bowl, mix 2 tbsp. of the sugar with almonds, cocoa and cornstarch. In a stainless or glass bowl, beat egg whites with an electric mixer until frothy.
4. Add cream of tartar and beat on high speed until soft peaks form. Gradually add flavoring and remaining sugar. Beat until stiff and shiny.
5. Gently fold cocoa mixture into meringue.
6. Drop cookie mixture from a teaspoon onto the baking sheet to form small mounds. Leave about 2 inches between each mound. (Mixture could also be piped through a large pastry bag fitted with a large star tube.)
7. Bake at 250 degrees F for 40 minutes.
8. Cookies should be dry and slightly browned. Cool completely.
9. Store in a tightly covered container.

Nutritional Information Per Serving:

Calories: 18;
Fat: 0.3 grams;
Carbohydrates: 4 grams;
Protein: Trace;
Sodium: 7 mg;
Cholesterol: 0 mg

Exchanges :

1/4 Bread/Starch

Source : MealLeaniYUMM! Via The Diabetic Gourmet Daily Recipe Mailer