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