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
Monday, June 29, 2009
Friday, June 26, 2009
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.
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.
Wednesday, June 24, 2009
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.
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.
Monday, June 22, 2009
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
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
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