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.