Cajun Baked Sweet Potato

Yield: 4 servings

Ingredients :

1/2 tablespoon paprika
1 teaspoon brown sugar
1/4 teaspoon black pepper
1/4 teaspoon onion powder
1/4 teaspoon thyme
1/4 teaspoon rosemary
1/4 teaspoon garlic powder
1/8 teaspoon cayenne pepper
2 large sweet potatoes
1/2 tablespoon olive oil

Directions :

1. Preheat the oven to 375 degrees F. Combine the paprika, brown sugar, black pepper, onion powder, thyme, rosemary, garlic powder, and cayenne pepper.

2. Slice the sweet potatoes in half lengthwise. Rub the halves with oil, then rub the seasoning mix over the open half of each potato.

3. Bake for 1 hour, or until the sweet potatoes are tender.

Nutritional Information Per Serving (1/2 potato):

Calories: 81,
Fat: 1 g,
Cholesterol: 0 mg,
Sodium: 9 mg,
Carbohydrate: 16 g,
Dietary Fiber: 2 g,
Sugars: 4 g,
Protein: 1 g

Diabetic Exchanges : 1 Starch

Source : "Cooking with the Diabetic Chef" by Chris Smith via the Daily Recipe Mailer of The Diabetic Gourmet

Cornmeal and Corn Griddle Cakes - 6 pts

Ingredients :

2/3 cup whole grain pastry flour
2/3 cup yellow cornmeal -- preferably stone-ground
1 tablespoon sugar
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon ground black pepper
1 1/2 cups buttermilk -- or plain nonfat yogurt
1 large egg
2 egg whites
2 tablespoons canola oil
1 cup canned corn -- no-sodium, drained

Method :

1. In a large bowl, stir together the flour, cornmeal, sugar, baking powder, baking soda, and pepper.

2. In a medium bowl, whisk together the buttermilk or yogurt, egg, egg whites, and oil. Stir in the corn. Pour the corn mixture over the dry ingredients and stir to mix.

3. Coat pancake griddle or large nonstick pan with cooking spray. Heat over medium heat. For each pancake, spoon 3 T. of batter onto the griddle. Cook about 3 minutes, or until the undersides are golden brown. Turn and cook 1 to 2 minutes more, or until the second side is browned. Transfer to a platter; keep warm in a 200F oven while making the remaining pancakes. Serve hot.

Makes 4 servings (4 pancakes per serving)

Per serving:

308 cals (29 % fat);
10 g total fat ( 2g sat fat);
45 g carbs;
4 g fiber;
11 g protein;
57 mg cholesterol;
460 mg sodium.

"Perfect for weekend breakfasts, these tasty griddle cakes are a naturally sweet alternative to buckwheat pancakes. In place of syrup, serve with sliced fresh strawberries, fruit butter, or a little honey."

Recipe By : Prevention Fiber Up Slim Down Cookbook
Formatted by : Chupa Babi
Exported from MasterCook *

Crockpot Low Fat Marinara Sauce with Pasta

Prep : 20 minutes
Cook : 8 to 10 hours (low) or 4 to 5 hours (high)

Ingredients :

1 28-ounce can whole Italian-style tomatoes, undrained, cut up
2 large carrots, coarsely chopped
3 stalks celery, sliced
1 large onion, chopped
1 large green sweet pepper, chopped
1 6-ounce can tomato paste
1/2 cup water
3 cloves garlic, minced
2 teaspoons sugar
2 teaspoons dried Italian seasoning, crushed
1 teaspoon salt
1/4 teaspoon ground black pepper
1 bay leaf
12 ounces dried spaghetti or other favorite pasta
Shredded Parmesan cheese
Fresh herb sprigs (optional)

Directions :

1. In a 3-1/2- or 4-quart crockpot, combine undrained tomatoes, carrots, celery, onion, sweet pepper, tomato paste, the water, garlic, sugar, Italian seasoning, salt, black pepper, and bay leaf.

2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

3. Discard bay leaf. Cook pasta according to package directions; drain well. Toss sauce with hot pasta. Sprinkle mixture with Parmesan cheese. If desired, garnish with fresh herb sprigs.

Makes 6 servings.

Nutrition Facts :

Calories 308,
Total Fat (g) 1,
Saturated Fat (g) 0,
Cholesterol (mg) 0,
Sodium (mg) 636,
Carbohydrate (g) 64,
Fiber (g) 6,
Protein (g) 11

Source : Better Homes And Gardens

No-Fat, Mashed Red Spuds

Ingredients :

5 pounds baby red potatoes, skin on
1 cup skim milk*
4 green onions, diced
1 cup chopped fresh Italian parsley
Salt, to taste
Pepper, to taste

Directions :

1. Boil potatoes until tender. Do not remove skin. Chop/mash by hand or with hand mixer.
2. Add milk, onions, parsley, salt and pepper, and blend until mixed well.

Source: www.kcbs.us
www.melissas.com

Low Fat Chicken, Black Bean and Bell Pepper Salad

Yield: 6 servings

Ingredients :

2 cups low-sodium canned black beans, rinsed and drained
2 medium green bell peppers, cored and chopped
1 medium red bell pepper, cored and chopped
1 medium red onion, chopped
1/4 cup chopped fresh parsley
2 skinless boneless chicken breast tenderloins, about 4 ounces each,
cooked and chopped
6 tablespoons rice vinegar
2 cloves garlic, minced
1/4 teaspoon cayenne pepper
1/4 teaspoon ground black pepper

Method :

1. Combine beans, bell peppers, onion, parsley, and chicken in a large bowl.

2. In a separate bowl, whisk together vinegar, garlic, cayenne pepper, and black pepper.

3. Pour dressing over salad and toss to coat all ingredients.

4. Chill for 2 hours before serving.


Per serving:

192 calories,
1g fat,
3g fiber,
33mg chol,
15g protein,
27g carbs,
28mg sodium

WW Pts: 3

Source: 500 (Practically) Fat-Free One-Pot Recipes by Sarah Schlesinger, 1998 Via All Around Cooking

Brownie Cookies

Serves: 48

Ingredients :

3/4 cup reduced calorie margarine, softened
2/3 cup sugar
1/2 cup firmly packed brown sugar
1/2 cup egg substitute
1 3/4 cup all-purpose flour
1 tsp. baking soda
1/2 tsp. salt
1/2 cup unsweetened cocoa
3/4 cup miniature chocolate chips

Directions :

1. Beat margarine at medium speed of an electric mixer until creamy; gradually add sugars, beating well. Add egg substitute, 1/4 cup at a time, beating well after each addition.

2. Combine flour, baking soda, salt and cocoa. Add to margarine mixture, stirring just until blended. Stir in miniature chocolate chips.

3. Drop cookie dough by level tablespoonfuls, 2 inches apart, onto an ungreased cookie sheet.

4. Bake at 375*F for 6 minutes.

5. Remove from cookie sheets and let cool on wire racks.

ww pts 2 per serving (serving size 1 cookie)

Source : Low Fat Good Cooking

Chocolate No-Fat Cake

Yield: 18 pieces.

Ingredients :

1 1/4 cups flour
1/2 tsp. baking soda
1/2 cup cocoa
4 egg whites
1 cup sugar
1/2 cup white Karo syrup
1/4 cup cornstarch
1 cup water

Method :

1. Spray 9"x13" baking dish with non-stick cooking spray. Blend flour, cocoa, sugar, cornstarch and baking soda together well.

2. In another bowl, blend egg whites, Karo syrup and water. Whisk until frothy.

3. Add to dry ingredients and stir. Pour into baking pan.

4. Bake at 350 deg. F. for 30 minutes or until toothpick comes out dry.


Note: When ready to serve, can top with fat-free prepared chocolate pudding or fat-free Reddi-Wip aerosol topping if desired.

Per Serving:

CALORIES: 110
FAT: 0g
SATURATED FAT: 0g
SODIUM: 60mg
CARBOHYDRATE: 26g
CHOLESTEROL: 0mg
PROTEIN: 2g
FIBER: 0g

Source : Low Fat Good Cooking

Fat Free Mushroom Soup

Serves 6

Ingredients :

2 quarts mushroom or vegetable stock
2 cups mushrooms
2 large carrots
2 stalks celery
1 onion
4 large potatoes
1 bunch parsley
1 bunch green onions
basil
thyme
oregano
salt and pepper

Directions :

1. Clean and slice mushrooms, carrots, celery, onion, and potatoes and cook in mushroom or veggie stock until tender. Add seasonings to taste.

2. If starting without mushroom stock, use 2 qt. water and cook 3 cups mushrooms until tender, then add other ingredients. Add parsley, green onions, basil, a dash of thyme and oregano. Cook a few more minutes. Salt and pepper to taste.

3. Also makes good noodle soup. Just add 1 cup eggless noodles with parsley and green onions.

Source : Fat Free Vegan

Fat Free Polenta Pizza

Serves 8

Ingredients :

2 18-oz. pkg. precooked polenta
2 Tbs. water
2 Tbs. cornstarch
2 Tbs. unbleached all-purpose flour
1 Tbs. granulated garlic
1/2 cup soy Parmesan cheese, plus 1/3 cup
2 cups tomato sauce, from 25-oz. jar, reserving remainder
4 slices soy Canadian bacon, cut into 2-inch strips
1/2 medium red bell pepper, sliced into 2-inch strips
3 scallions, thinly sliced tops with 2 inches of green

Method :

1. Preheat oven to 450F.

2. Spray pizza pan with nonstick cooking spray.

3. Slice polenta, and place in food processor. Process polenta, and add water, cornstarch, flour, garlic and 1/2 cup soy Parmesan cheese. Blend until smooth.

4. Spread polenta evenly on pizza pan.

5. Bake for 15 minutes. Remove polenta from oven, and spread 2 cups sauce evenly over polenta crust.

6. Top with sliced soy bacon, bell peppers, scallions and remaining 1/3 cup soy Parmesan cheese.

7. Bake 25 minutes more. Remove from oven, and let stand for 5 minutes before serving.

Nutritional Information : Per Serving:

Calories: 179 (5% fat),
Protein: 11g,
Total fat: 1g,
Carbs: 313g,
Cholesterol: mg,
Sodium: 694mg,
Fiber: 3g,
Sugars: 5g

A popular dish in Italy, polenta refers to both a specific type of cornmeal and the dish it is used to make. Find granulated garlic in your local health food store.


Source: Vegetarian Times Issue: May 1, 2003
Formatted by : Chupa Babi

Diet Recipes - Black-Eyed Pea Dip

Makes about 1 1/4 cups

Ingredients :

1 15-ounce can black-eyed peas, rinsed
1/4 cup fresh parsley leaves
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 1/2 teaspoons chopped garlic
1 1/2teaspoons chopped fresh tarragon, or 1/2 teaspoon dried
1/2 teaspoon salt
Freshly ground pepper to taste


Method :

1. Place peas, parsley, lemon juice, oil, garlic, tarragon, salt and pepper in a food processor; process until smooth. (Cover and refrigerate for up to 2 days.)

2. Transfer to a serving bowl.


Per tablespoon:

31 calories (29% fat);
1 g fat (0 g sat, 1 g mono);
0 mg cholesterol;
3 g carbohydrate;
1 g protein;
1 g fiber;
70 mg sodium;
8 mg potassium.

Exchanges:

Free food, 0 Carbohydrate Servings

Source : EattingWell magazine
Formatted by : Chupa Babi

Fat Free Recipes - Roasted Rosemary Potatoes

Serving Size : 4

Ingredients :

4 medium potatoes -- peeled and cubed
1 1/2 teaspoons olive oil
3/4 teaspoon dried rosemary -- crushed
1/2 teaspoon salt
1/4 teaspoon pepper

Preparation Method :

1. Place potatoes in a 15-in. x 10-in. x 1-in. baking pan coated with nonstick cooking spray. Drizzle with oil and sprinkle with seasonings; toss to coat.

2. Bake at 425° for 30-35 minutes or until golden brown, stirring once.


Per Serving (excluding unknown items):

112 Calories; 2g Fat (14.4% calories from fat); 3g Protein; 22g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;274mg Sodium.

Exchanges:

1 1/2 Grain(Starch); 1/2 Fat.

NOTES : FLEX POINTS PER SERVING: 2

Nutr. Assoc. : 0 0 0 0 0


* Exported from MasterCook *
Recipe By : Julie Kocur of Avingdon, Maryland
Source : "Taste of Home Light and Tasty Oct/Nov 2007"

Fat Free Cooking Recipes - Ham and Cheese Breakfast Biscuits

Yield: 8 biscuits

Ingredients :

1 c. unbleached flour
½ c. oat bran
2 tsp. baking powder
¾ c. nonfat buttermilk
½ c. shredded nonfat or reduced-fat Cheddar cheese
2 oz. ham (at least 97% lean), finely chopped

Directions :

1. Combine the flour, oat bran and baking powder in a medium-sized bowl, stir to mix well. Add the buttermilk and stir to mix well. Fold in the cheese and ham.

2. Coat a 9” round pan with nonstick cooking spray. Drop heaping tablespoonfuls of the batter onto the pan, spacing the biscuits 1” apart.

3. Bake at 400 degree F. for 20 minutes, or until lightly browned. Transfer to a serving platter and serve hot.

Nutritional Facts (per biscuit)

Calories – 98
Fat – 0.9 g.
Protein – 6.7 g.
Choleserol – 5mg
Fiber – 1.4 g.
Sodium – 231 mg.

Fat Free Recipes - Junior Mint Brownies

Cooking spray

1/4 cup butter or stick margarine
32 (about 3 oz.) creamy, small-size mints in pure chocolate (such as Junior Mints)
1 cup all-purpose flour
1/4 tsp. baking soda
1/8 tsp. salt
2/3 cup sugar
1/3 cup unsweetened cocoa
1 large egg
1 large egg white

Note: Two large (1.5-oz.) mints or 6 miniature chocolate-covered peppermint patties (such as York) may be substituted for 32 Junior Mints.

Preheat oven to 350 degrees F.

Coat bottom of an 8-inch square baking pan with cooking spray.

Combine butter and mints in a 2-cup glass measure; microwave at high 30 seconds or until soft. Stir until smooth, and set aside.

Lightly spoon flour into a dry measuring cup and level with a knife. Combine flour, soda and salt in a bowl. Combine sugar, cocoa, egg and egg white in a large bowl; beat with a mixer at medium speed until well-blended. Add mint mixture; beat well. Add flour mixture; beat at low speed just until blended. Pour batter into prepared pan. Bake at 350 degrees F for 20 minutes, or until a wooden pick inserted in center comes out clean. Cool completely on a wire rack.

Preparation Time:15 minutes
Cooking Time: 20 minutes

Makes 16 brownies (serving size: 1 brownie).

Nutritional values per serving: 121 calories, 19.5g carbohydrate, 14mg cholesterol, 3.9g fat, 81mg sodium, 2.1g protein, 7mg calcium, 0.7mg iron and 0.2g fiber.

Source : Copyright 2003 © Cooking Light magazine