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

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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.