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