Beet Slaw - Raw Slaw

Ingredients :

1 Fresh Raw Beet

1 Fresh Raw Zucchini

1 Fresh Raw Yellow Squash

2 Fresh Raw Carrots

1 Raw Onion

Dressing:

1/2 Cup Apple Raw Cider Vinegar

1 Tbs Blackstrap Molasses

1/4 Tsp Cayenne Pepper

2 Cloves Garlic -- (To-3)  Finely Chopped

Sea Salt To Taste

Preparation Method :

1. Clean the veggies thoroughly, but don't peel them.

I like to take the veggies and run them over a grater on the larger holes to create long thin strips of veggies. You can chop them if you prefer.

2. Mix the vinegar, molasses, cayenne, garlic and sea salt together in a separate bowl.

3. Mix the veggies in a large bowl then add the vinegar mixture.

Per Serving (excluding unknown items): 

67 Calories; 

trace Fat (3.7% calories from fat); 

2g Protein; 16g Carbohydrate; 

3g Dietary Fiber; 

0mg Cholesterol; 

35mg Sodium.  

Exchanges: 

0 Grain(Starch); 

2 Vegetable; 

0 Fruit; 

0 Fat; 

0 Other Carbohydrates.

Source: "LesRomack dot com"

Formatted by: Chupa Babi

* Exported from MasterCook *

Marinated Heirloom Tomatoes with Tarragon

A simple marinade of shallots, balsamic vinegar, and fresh tarragon makes the most of summer tomatoes. Try a variety of heirloom tomatoes in this dish for their different colors and flavors. Side dishes don't get any easier than this one. All you need to do is slice up the tomatoes and drizzle with a mixture of olive oil, vinegar, and tarragon. Prepare this one hour before you eat, and serve it at room temperature.

Yield: 8 servings (serving size: about 3 tomato slices)

Ingredients :

1/4 Cup Finely Chopped Shallots
1 Tablespoon Chopped Fresh Tarragon
2 Tablespoons Balsamic Vinegar
4 Teaspoons Extra Virgin Olive Oil
2 Pounds (About 6 Medium) Heirloom Tomatoes, Cut Into 1/4-Inch-Thick Slices
1/4 Teaspoon Salt
1/4 Teaspoon Freshly Ground Black Pepper

Preparation :

1. Combine first 4 ingredients in a bowl, stirring well.
2. Arrange tomatoes on a platter.
3. Sprinkle tomatoes evenly with salt and pepper.
4. Drizzle with shallot mixture.

Nutritional Information :

Calories: 57
Fat: 2.7g
Saturated fat: 0.3g
Monounsaturated fat: 1.8g
Polyunsaturated fat: 0.2g
Protein: 0.9g
Carbohydrate: 7.6g
Fiber: 0.8g
Cholesterol: 0.0mg
Iron: 0.4mg
Sodium: 79mg
Calcium: 19mg

Source : Cooking Light AUGUST 2006 via MyRecipes.com

Brown Rice with Squash and Chickpeas

Ingredients :

4 Teaspoons  Olive Oil
1 Medium  Onion -- Halved And Thinly Sliced
3 Large  Garlic Cloves -- Minced
1 Tablespoon  Grated Fresh Ginger
2 1/2 Cups  Water
1 Cup  Brown Rice
1/2 Cup  Lentils
3/4 Teaspoon  Salt
15 Ounces  Canned Chickpeas -- (1 Can) Rinsed And Drained
2 Cups  Frozen Cubed Butternut Squash
2 Bunches  Broccoli Rabe -- Trimmed And Cut Into 2-Inch Pieces
1/4 Teaspoon  Red Pepper Flakes -- To 1/2 Teaspoon

Method :

1. Heat 2 tablespoons of the oil in a large deep skillet over medium heat. Add the onion. Cook, stirring frequently, for 8 minutes, or until the onion is lightly browned. Add half of the garlic and the ginger. Cook for 1 minutes, stirring constantly. Add the water, rice, lentils, and 1/2 teaspoon of the salt. Bring to a boil. Cover and reduce the heat, and simmer for 30 minutes. Stir in the chickpeas and squash. Cover and cook for 15 to 20 minutes longer, or until the rice is tender.

2. Meanwhile, bring a large pot of water to a boil. Stir in the broccoli rabe and cook for 2 minutes. Drain, reserving 1/4 cup of the cooking water.

3. In the same pot, heat the remaining 2 teaspoons oil over low heat. Add the red pepper flakes and the remaining garlic. Cook, stirring constantly, for 1 minutes, or until the garlic is sizzling but not brown. Add the broccoli rabe and the remaining 1/4 teaspoon salt. Cook, stirring occasionally, for 10 to 12 minutes, or until the broccoli rabe is tender, adding the reserved cooking water if necessary. Serve the rice topped with the broccoli rabe.

AuthorNote :

Chickpeas get high marks for fiber. One-half cup of these buff-colored legumes has 7 grams of fiber. This delicious recipe combines chickpeas with brown rice and lentils, which means you get a triple dose of blood sugar balancing benefits.

Per Serving (excluding unknown items):

337 Calories;
5g Fat (12.8% calories from fat);
13g Protein;
63g Carbohydrate;
11g Dietary Fiber;
0mg Cholesterol;
491mg Sodium. 

Exchanges:

4 Grain(Starch);
1/2 Lean Meat;
1/2 Vegetable;
1 Fat.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010"
Formatted by : Chupa Babi
* Exported from MasterCook *

Double Cherry - Cornmeal Tea Bread

Ingredients :

3 Tablespoons Dried Cherries

1 1/3 Cups Whole Grain Pastry Flour

2/3 Cup Yellow Cornmeal

1 Teaspoon Baking Powder

1/2 Teaspoon Baking Soda

1/4 Teaspoon Salt

2/3 Cup Sugar

1/3 Cup Plain Low Fat Yogurt

1/4 Cup Unsweetened Applesauce

2 Tablespoons Butter -- Melted

1 Egg

1 Tablespoon Grated Orange Peel -- Or Lemon Peel

1 Cup Fresh Cherries -- Pitted And Quartered

Directions :

1. Preheat the oven to 350F. Coat an 8 1/2 x 4 1/2-inch loaf pan with cooking spray. In a small dish, combine the dried cherries with enough hot water to cover. Let stand for 10 minutes, or until softened.

2. Meanwhile in a medium bowl, whisk together the flour, cornmeal, baking powder, baking soda, and salt until blended. In a medium bowl, whisk together the sugar, yogurt, applesauce, butter, egg, and orange or lemon peel until well blended. Drain the cherries well and coarsely chop. Stir the fresh and dried cherries into the yogurt mixture. Add the flour mixture in 2 additions, stirring just until well combined. Scrape the batter into the prepared pan.

3. Bake for 55 minutes, or until a wooden pick inserted into the center comes out clean. Cool in the pan on a rack for 10 minutes. Turn out the rack an cool completely.

Makes 12 servings

Per Serving (excluding unknown items):

164 Calories;

3g Fat (15.5% calories from fat);

3g Protein;

32g Carbohydrate;

3g Dietary Fiber;

23mg Cholesterol;

169mg Sodium.

Exchanges:

1/2 Grain(Starch);

0 Lean Meat;

1/2 Fruit;

0 Non-Fat Milk;

1/2 Fat;

1 Other Carbohydrates.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010"

Formatted by : Chupa Babi

* Exported from MasterCook *

Weight Watchers Low Fat Low Carb Garlicky Shrimp

Yield: 8 to 10 servings

Ingredients :

2 Tablespoons Butter

1 Tablespoon Vegetable Oil

4 Garlic Cloves, Minced

1/4 Cup Chopped Fresh Parsley

1/4 Teaspoon Salt

1 Pound Large Shrimp (24 To 30 Count), Peeled And Deveined

1 Tablespoon Fresh Lemon Juice

Directions :

1. In a large skillet, heat the butter and oil over medium heat.

2. Add the garlic, parsley, salt, and shrimp, and saute for 1 to 2 minutes.

3. Drizzle with the lemon juice and continue cooking until the shrimp are pink. Serve immediately.

Nutritional Information Per Serving (3 shrimp):

Calories: 72,

Fat: 4 g,

Cholesterol: 71 mg,

Sodium: 166 mg,

Carbohydrate: 1 g,

Dietary Fiber: 0 g,

Sugars: 0 g,

Protein: 7 g

Diabetic Exchanges:

1 Very Lean Meat,

1 Fat

2 Weight Watcher Points

Source : "Mr. Food Every Day's a Holiday Diabetic Cookbook"

Southwest White Chili

Makes 4 cups

Ingredients :


1 Tbsp Olive Oil
2 Lbs Chicken Breast Cubed Or 2 Lbs Ground Chicken
1/2 Cup Chopped Onion
2 Cups Water
2 Tsp Low Sodium Chicken Bouillon
1 Chopped Bell Pepper
2 (15 Oz Cans) Canellini Beans, Drained
2 Green Onions, Sliced
2 Cloves Minced Garlic
1 Can (4.5 Oz) Can Mild Green Chiles, Drained
2 Tbsp Lime Juice
1 Tsp Ground Cumin
1 Tsp Oregano Leaves
1 Tsp Cilantro Leaves
2 Shaved Carrots
5 Oz Frozen Green Beans


Preparation Method :

1. Heat oil in large saucepan or Dutch oven over medium-high heat.
2. Add chicken, bell pepper and onions and saute about 7 minutes.
3. Stir in broth, carrots and green beans and spices; simmer 20 min.
4. Stir in beans. Simmer 5 min.
5. Top with onions and shredded Monterey Jack cheese, if desired.

Angel Eggs

Ingredients :

3 Medium Potatoes, Boiled

6 Eggs, boiled

1/2 c. Kraft Miracle Whip Nonfat Dressing

1 t. Mustard

1 tsp. Dijon Mustard

1 tsp. Sweet Pickle Juice

Paprika

Method :

1. Peel and boil potatoes until done.

2. Mash potatoes to a very fine consistency when cool and add nonfat Miracle Whip, mustards,  and pickle juice.

3. Mix well, and set aside.

4. Peel boiled eggs.

5. Cut in half, discard yolks and fill with potato mixture.

6. Sprinkle with paprika.

Serves 6.

Nutritional Analysis :  

Calories 82, 

Fat 0.2, 

Cholesterol 0,  

Protein 4.8,

Sodium 248.                             

Source : The Cooking Cardiologist, by Richard Collins

Spiced Kahlua Custards

Ingredients:

2  cups  unsweetened light soymilk

1/2 cup  brewed coffee

1/4 cup  coffee liqueur -- such as Kahlua

1 tablespoon  instant coffee powder

1 teaspoon  ground cinnamon

1/2 teaspoon  ground allspice

2 eggs

2 egg whites

1/4  cup  sugar

1/8  teaspoon  salt

To garnish: chocolate-covered espresso beans

Preparation Method :

1. Preheat the oven to 350F. Set six 6 or 8-ounce custard cups into a 13x9-inch baking dish.

2. In a medium saucepan, combine the soymilk, coffee, liqueur, instant coffee powder, cinnamon and allspice. Set over medium heat and cook for 4 minutes, or just until bubbles form around the edge of the pan. Remove from the heat. In a large bowl, whisk together the eggs, egg whites, sugar, and salt until well blended. Gradually stir in the milk mixture until blended. Ladle the mixture into the custard cups, dividing evenly. Add boiling water to the baking dish to come halfway up the sides of the custard cups.

3. Bake for 40 to 45 minutes or until a knife inserted into the center of a custard comes out clean. Carefully remove the cups from the water and cool on a rack. Cover with plastic wrap and refrigerate for 4 hours (or overnight) until chilled. Garnish with espresso beans, if using.

AuthorNote : Turn a standard cup of joe into a satisfying treat. This pudding-like dessert is as creamy and delicious as traditional custards but without the usual fat and calories.

Makes 6 servings

Per Serving (excluding unknown items): 

129 Calories; 

3g Fat (26.6% calories from fat); 

6g Protein; 

15g Carbohydrate; 

1g Dietary Fiber; 

71mg Cholesterol; 

98mg Sodium.  

Exchanges: 

0 Grain(Starch); 

1 Lean Meat; 

1/2 Fat; 

1/2 Other Carbohydrates.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010"

Formatted by : Chupa Babi

* Exported from MasterCook *

Parmesan-Proscuitto Cornmeal Triangles

Ingredients :

1  cup  1% low-fat milk
1  cup  water
1  teaspoon  minced garlic
1/4  teaspoon  dried thyme
1/4  teaspoon  salt
1/8  teaspoon  freshly ground black pepper
1  cup  fine cornmeal
2  ounces  thinly sliced prosciutto -- chopped
3  tablespoons  chopped fresh parsley
4  tablespoons  grated Parmesan cheese
1  teaspoon  olive oil


Preparation Method :

1. Coat an 8-inch square baking pan with baking spray.

2. In a medium saucepan over medium-high heat, combine the milk, water, garlic, thyme, salt, and pepper. Bring to a boil and gradually whisk in the cornmeal, stirring constantly. Reduce the heat to low, cover, and cook, stirring occasionally, for 5 minutes, or until thick. Remove from the heat and stir in the prosciutto, parsley and 3 tablespoons of the cheese. Spread into the bottom of the prepared pan. Press plastic wrap onto the surface and chill for 4 hours.

3. Preheat the broiler. Coat a baking sheet with cooking spray.

4. Remove the cornmeal, or polenta, mixture from the refrigerator and turn out onto a cutting board. Cut into 4 equal triangles. Transfer to the prepared baking sheet and brush with the oil. Sprinkle with the remaining cheese. Broil 4-inches from the heat for 3 to 4-inches from the heat for 3 to 4 minutes, or until golden and hot. Serve immediately.

5. Make ahead by preparing the recipe up to the point of cutting into wedges. Refrigerate for up to 2 days, then follow the recipe as directed.

AuthorNote : This scrumptious side dish completes your meals with a healthy serving of complex carbohydrates. Make a batch on the weekend and your midweek meal will come together in no time flat.

ChupaNote : This makes a great starter, cut into 2-inch squares instead of 4 wedges. Its also lovely with cornedbeef, white cheddar and dill weed instead of parsley. Any little bits of leftover meat can be used, and the Parmesan switched out for other cheese, the parsley replaced with other herbs.

Per Serving (excluding unknown items) : 

215 Calories;
5g Fat (21.5% calories from fat);
11g Protein;
30g Carbohydrate;
3g Dietary Fiber;
16mg Cholesterol;
644mg Sodium.

Exchanges : 

1 1/2 Grain(Starch);
1 Lean Meat;
0 Vegetable;
1/2 Non-Fat Milk;
1/2 Fat.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010"
Formatted by : Chupa Babi
* Exported from MasterCook *

Sante Fe Turkey Pizzas - TexMex

Ingredients :

4  whole wheat tortillas -- 8-inch diameter
6  ounces  ground turkey breast
1  small  red bell pepper -- chopped
1  small  zucchini -- thinly sliced
1/4 cup  chopped red onion
1 cup  fresh corn kernels -- or frozen and thawed corn
1 cup  canned salt-free black beans -- rinsed and drained
1 tablespoon  chili powder
1 1/2  cups  mild chunky salsa
2 tablespoons  chopped fresh cilantro
1/3 cup  reduced-fat shredded Mexican cheese blend -- or Monterey Jack, Pepper Jack, etc
2 tablespoons  chopped pickled jalapeno chile pepper -- optional
2 cups  loosely packed shredded escarole
1/4  cup  reduced-fat sour cream -- optional


Preparation Method :

1. Preheat the oven to 450F. Arrange the oven racks to divide the oven into thirds. Place the tortillas on 2 baking sheets.

2. In a large nonstick skillet over medium-high heat, cook the turkey, bell pepper, zucchini, and onion, stirring frequently to break up the turkey, for 5 minutes, or until the turkey is no longer pink. Stir in the corn, beans, chili powder, and 3/4 cup of the salsa. Cook for 2 minutes, stirring until heated through. Stir in the cilantro.

3. Top the tortillas with turkey mixture, spreading up to 1/2-inch from the edges. Bake for 8 minutes, rotating the cookie sheets halfway through, or until the tortillas are crisp and browned at the edges. Sprinkle with cheese and bake for 1 to 2 minutes, or until melted. Sprinkle with the Jalapeno (if using) and the escarole. Serve with the sour cream, if you wish, and the remaining 3/4 cup salsa on the side.

Per serving : 

350 cals (15 % fat); 

6 g fat; 

51 g carbs; 

5 g fiber; 

23 g protein; 

35 mg cholest; 

620 mg sodium

Diet Exchange : 

2 veg; 2 bread; 3 meat; 1 fat

Carb Choices : 3

AuthorNote : Fill up fast with this high-fiber, high-protein meal. Of course, all you'll taste is a lively blend of turkey and vegetables with a south-of-the-border twist!

Source : Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010

Formatted by : Chupa Babi

Exported from MasterCook

Zero POINTS value Green Chutney - 0 pts

Ingredients :

2  cups  fresh Cilantro Leaves -- tightly packed
1 1/2 cups  fresh Mint Leaves -- tightly packed
1/2 cup  fresh Basil Leaves -- tightly packed
2 medium  Jalapeno Peppers -- minced
1 1/2  tablespoons  Fresh Ginger root -- minced
1/4  cup  fresh Lemon Juice
1 cup  plain fat-free Yogurt -- Greek-style preferred
3/4   teaspoon  Sea Salt

Directions :

1. Puree all ingredients in a food processor or blender until smooth.

2. Goes with anything grilled, roasted [favorites]  or steamed vegetables. Also great as a dip or a sandwich spread.

Source : "Weight Watchers International"
Formatted by : Chupa Babi
* Exported from MasterCook *

Apricot-Ginger Buttermilk Scones - 3 pts

Ingredients :

1 3/4 cups Whole Grain Pastry Flour
2  teaspoons Baking Powder
1/4  teaspoon Baking Soda
1/4  cup Chopped Dried Apricots -- (about 7 small whole apricots)
2  tablespoons Chopped Crystalized Ginger
1/2  cup  Buttermilk
1  Egg
3  tablespoons Butter -- melted
1  teaspoon Grated Fresh Ginger
1  teaspoon Grated Lemon Peel
3 1/2  tablespoons  Brown Sugar
To serve: -- honey

Preparation Method :
1. Preheat the oven to 400F. Coat a baking sheet with cooking spray.

2. In a large bowl, stir together the flour, baking powder, baking soda, apricots, and crystallized ginger. In a medium bowl, whisk together the buttermilk, egg, butter, fresh ginger, lemon peel and 3 tablespoons of the sugar until blended. Make a well in the center of the flour mixture and add the buttermilk mixture. Stir together just until the combined. Do not over mix.

3. Sprinkle a sheet of plastic wrap lightly with flour. Scrape the dough onto the plastic and spread roughly into a 7-inch circle. Sprinkle the top of  the dough lightly with flour and pat until smooth. Invert the round onto the baking sheet and score the top of the pastry into 8 wedges, using a sharp, flour-dipped knife. Spoon the remaining 1/2 tablespoon sugar into a sieve and sprinkle evenly over the top.

4. Bake for 15 to 17 minutes, or until golden. Cook on the baking sheet on a rack for 10 minutes. Cut into 8 wedges and serve with honey.

Makes 8 servings.

Per Serving (excluding unknown items) : 

184 Calories;
6g Fat (26.8% calories from fat);
4g Protein;
30g Carbohydrate;
4g Dietary Fiber;
39mg Cholesterol;
234mg Sodium.

Exchanges :

0 Lean Meat;
0 Vegetable;
0 Fruit;
0 Non-Fat Milk;
1 Fat;
1/2 Other Carbohydrates.

AuthorNote : Dried Apricots lend a tangy sweetness and a nice kick of fiber to these breakfast treats.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine with Ann Fittante, 2006"
Formatted by : Chupa Babi
* Exported from MasterCook *

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

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"

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.

Cholesterol Free Lemon-Walnut Green Beans

Ingredients :

8 cups small green beans cooking spray
2 cups sliced green onions
1/3 cup chopped walnuts
1 1/2 tbsps. chopped fresh or 3/4 Tbsp crushed dried rosemary
5 tbsps. fresh lemon juice
1 1/2 tbsps. grated lemon rind

Method :

1. Arrange green beans in a steamer basket over boiling water.

2. Cover and steam 8 to 12 minutes or until crisp-tender.

3. Plunge beans into cold water to stop the cooking process; drain.

4. Spray a saute pan with cooking spray.

5. Over medium-high heat, add green onions, and sauté until tender.

6. Add green beans, walnuts, rosemary, and lemon juice; cook, stirring constantly, until thoroughly heated.

7. Sprinkle with lemon rind.

Serving Size : 8 servings.

Nutritional values:

Calories 110,
Fat 4g,
Cholesterol 0mg,
Sodium 20mg,
Carbohydrate 20g,
Fiber 9g.

Points 2.

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!

Slow Cooker Roasted Fresh Corn on the Cob - 17g Carbohydrate; 2g Dietary Fiber

Ingredients :

6 ears fresh corn -- yellow or white, in the husks ( 4 to 8 ears depending on the size of the cooker)
1/2 cup water -- (1/2 to 3/4 c water)
butter -- for serving

Preparation Method :

1. Carefully pull back the husk from each ear, but leave it attached at the stem end. Remove the silk from each ear and rinse under cold running water. If the ear is too long to fit upright in your slow cooker, trim off the top. Fold the outer husk back up around the corn and tie the top with a bit of kitchen twine or a strip of husk leaf. Trim the stems flat so that the ears can stand upright in the slow cooker (do not stack them horizontally).

2. Arrange the ears with the stem ends down and packed together, standing up in the cooker; add the water (1/2 cup for the medium size cooker, 3/4 cup for the large cooker). Cover and cook on HIGH until the corn is very tender (pull back the husk and pierce with the tip of a knife to check), 1 to 2 hours, depending on the age of the corn.

3. Remove the corn from the cooker with tongs, remove the husks, and slather with butter. Eat immediately.

Serves 4 to 8

Setting and Cook Time: HIGH for 1 to 2 hours

"...After cooking, you can leave the corn in the crock on KEEP WARM until serving time. For this recipe, be sure to get corn still in its fresh green husk."

Per Serving (excluding unknown items):

77 Calories;
1g Fat (10.7% calories from fat);
3g Protein;
17g Carbohydrate;
2g Dietary Fiber;
0mg Cholesterol;
14mg Sodium.

Exchanges:

1 Grain(Starch).

Nutr. Assoc. : 0 0 0

Recipe By : Not Your Mother's Slow Cooker Recipes for Entertaining by Beth Hensperger and Julie Kaufmann
Formatted by : Chupa Babi
Exported from MasterCook *

Honey Mustard Salad Dressing - 1 pt, 6g Carbohydrate; trace Dietary Fiber

Serving Size : 8
Preparation Time :0:05

Ingredients :

2/3 cup nonfat yogurt -- or low-fat yogurt
2 tablespoons honey
1 1/2 teaspoons dry mustard -- or 1 T. Dijon prepared mustard
1 teaspoon apple cider vinegar

Preparation Method :

Whisk together all of the ingredients in a small bowl. Cover and chill until serving time.

Serves 8 (2 tablespoons each)
Yields 1 cup

Per Serving (excluding unknown items):

28 Calories;
trace Fat (3.5% calories from fat);
1g Protein;
6g Carbohydrate;
trace Dietary Fiber;
trace Cholesterol;
15mg Sodium.

Exchanges :

0 Grain(Starch);
0 Lean Meat;
0 Fruit;
0 Non-Fat Milk;
0 Fat;
1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0

ChupaNote : add red pepper flakes for some heat. Try it with a lite silken tofu for a vegan alternative.

Alternative preparation method : Substitue 2/3 cup of yogurt cheese for the yogurt.

Recipe By : The SuperFoodsRx Diet by Bazilian, Pratt and Matthews
Formatted by : Chupa Babi
Exported from MasterCook *

Baked Ham and Apples

Serving Size : 8

Ingredients :

2 pounds lean ham slice -- fully cooked, trimmed
2 teaspoons dry mustard
1/2 cup packed brown sugar
3 medium apples -- baking
1 tablespoon margarine
pepper -- to taste

Preparation Method :

1. Place ham in an ungreased 13-in. x 9-in. x 2-in. baking dish. Rub with mustard and sprinkle with brown sugar.

2. Core apples and cut into 3/4-inch slices; arrange in a single layer over ham. Dot with margarine and sprinkle with pepper.

3. Cover and bake at 400º for 15 minutes.

4. Uncover and bake 15 minutes longer or until apples are tender.


Per Serving (excluding unknown items):

245 Calories;
7g Fat (27.0% calories from fat);
22g Protein;
22g Carbohydrate;
1g Dietary Fiber;
53mg Cholesterol;
1644mg Sodium.

Exchanges :

0 Grain(Starch);
3 Lean Meat;
1/2 Fruit;
1/2 Fat;
1 Other Carbohydrates.

NOTES : My mother often made magic in the kitchen when I was a child, and this recipe of hers is one of my most treasured. When my Mom made
ham this way, the flavor was especially sweet and appealing, and the apples were delicious.

Nutr. Assoc. : 0 0 0 0 0 0

Recipe By : Marjorie Schmidt, St. Marys, Ohio
Source : "Taste of Home's Low-Fat Country Cooking Vol. 5"
• Exported from MasterCook *