Ingredients:
1 1/4 Cups Water
3 Jasmine Blend Tea Bags
2 3/4 Pounds Fresh Rhubarb, Trimmed, Cut Into 2-Inch Lengths (About 2 Pounds Trimmed)
2 Cups Sugar
2 Tablespoons Minced Peeled Ginger
Mascarpone Cream
Directions :
1. Bring 1 1/4 cups water to boil in heavy large saucepan; add tea bags. Remove from heat. Cover and let steep 15 minutes. Discard tea bags.
2. Add rhubarb, sugar and ginger to tea in saucepan. Stir over medium-high heat until mixture boils. Reduce heat to medium-low and simmer until rhubarb is just tender, stirring occasionally, about 10 minutes. Transfer rhubarb mixture to medium bowl. Refrigerate until well chilled, about 3 hours. (Can be prepared 2 days ahead. Cover and keep chilled.)
3. Serve with Mascarpone Cream.
Showing posts with label fat free recipes. Show all posts
Showing posts with label fat free recipes. Show all posts
Wednesday, September 21, 2011
Saturday, March 19, 2011
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.
Source : "Weight Watchers International"
Formatted by : Chupa Babi
* Exported from MasterCook *
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 *
Friday, March 11, 2011
Sugar Free, Fat Free Vegan Carrot Cake
Ingredients:
Whole Wheat Flour 2 cups
Baking Powder 1 teaspoon
Baking Soda 1 teaspoon
Salt 1/4 teaspoon
Water 1 and 1/4 cups
Dates, chopped 1 and 1/4 cups
Raisins 1 cup
Allspice Powder 1 teaspoon
Carrots, shredded 1 cup
Walnuts, chopped 1 cup
Carrot Juice (or any other juice) 1/3 cup
Water or some more juice as required depending upon the consistency of the batter.
Yield: One 8 inch or 9 inch cake.
Procedure :
2. Sift together the flour, baking soda and powder and salt; set aside.
5. Once it is cool add the chopped walnuts and carrot juice; combine it well.
6. Add the dry ingredients to the wet ingredients and stir well together.
My Notes:
Whole Wheat Flour 2 cups
Baking Powder 1 teaspoon
Baking Soda 1 teaspoon
Salt 1/4 teaspoon
Water 1 and 1/4 cups
Dates, chopped 1 and 1/4 cups
Raisins 1 cup
Allspice Powder 1 teaspoon
Carrots, shredded 1 cup
Walnuts, chopped 1 cup
Carrot Juice (or any other juice) 1/3 cup
Water or some more juice as required depending upon the consistency of the batter.
Yield: One 8 inch or 9 inch cake.
Procedure :
1. Preheat oven for 15 minutes at 375F/190C. Lightly grease and line an 8 or 9 inch cake pan.
2. Sift together the flour, baking soda and powder and salt; set aside.
3. In a saucepan, combine together the water, dates, raisins and allspice powder. Bring to a boil, reduce heat and simmer for 5 minutes.
4. Place the shredded carrots in a large bowl. Pour the hot liquid mixture on top of it and let it cool completely.
5. Once it is cool add the chopped walnuts and carrot juice; combine it well.
6. Add the dry ingredients to the wet ingredients and stir well together.
7. Pour the batter in the prepared pan and bake for 45 minutes or until a toothpick inserted in the center of the cake comes out clean.
8. If you have lined the cake pan with parchment paper you will be able to remove the cake just after 20 minutes. On the other hand if you have just greased the pan, it might take a couple of hours before you could remove the cake from the pan without breaking.
9. This sugar free cake tasted absolutely delicious without frosting, but if you choose to frost wait for the cake to cool completely and frost it with your favorite frosting.
My Notes:
1. The original recipe calls for 1/2 cup each of shredded carrots and walnuts, but I have increased it to 1 cup each. I also used allspice powder instead a mix of various other spices because I didn’t have them in hand.
2. Also frozen orange juice concentrate has been used in the recipe, which I have substituted with carrot juice I had, which was not sweetened with added sugar. You may want to add about a tablespoon or 2 of water/juice to adjust the consistency of the batter.
Wednesday, March 02, 2011
Low Fat Good Cooking : Fall Apple Hummus - 1 pt
Makes 2 Cups (about 10 three-tablespoon servings)
Ingredients :
1 can Chickpeas -- rinsed and drained
1 cup Unsweetened Apple sauce -- canned or homemade
1/4 cup plain low fat Yogurt
1 Tbsp Lemon Juice -- freshly squeezed
1 Tbsp Tahini -- (Sesame paste)
1 1/2 tsp Ground Cumin
1 Garlic Clove -- minced
1/2 tsp Salt
Preparation Method :
Nutritional analysis per 3 Tbsp serving :
Calories: 77;
Fat: 1.6 g (20%);
Carbohydrate: 13 g (61%);
Fibre: 3 g;
Protein: 3.6 g (19%);
Sodium: 112 mg
AuthorNote: Adults loved the lighter taste of this hummus. Kids liked that it was just slightly sweeter than traditional hummus. Enjoy it with fresh bread or whole grain crackers.
Per Serving (excluding unknown items) :
98 Calories;
2g Fat (19.3% calories from fat);
5g Protein;
16g Carbohydrate;
4g Dietary Fiber;
trace Cholesterol;
118mg Sodium.
Exchanges :
1 Grain(Starch);
0 Lean Meat;
0 Vegetable;
0 Fruit;
0 Non-Fat Milk;
1/2 Fat.
Source : "B.C. Tree Fruits"
Formatted by : Chupa Babi
* Exported from MasterCook *
Ingredients :
1 can Chickpeas -- rinsed and drained
1 cup Unsweetened Apple sauce -- canned or homemade
1/4 cup plain low fat Yogurt
1 Tbsp Lemon Juice -- freshly squeezed
1 Tbsp Tahini -- (Sesame paste)
1 1/2 tsp Ground Cumin
1 Garlic Clove -- minced
1/2 tsp Salt
Preparation Method :
1. Place all ingredients in a blender or food processor and combine until hummus reaches desired texture.
2. Keep refrigerated until serving. Serve with pita wedges, fresh Whole Grain Bread, Crackers and/or Raw Vegetables.
Nutritional analysis per 3 Tbsp serving :
Calories: 77;
Fat: 1.6 g (20%);
Carbohydrate: 13 g (61%);
Fibre: 3 g;
Protein: 3.6 g (19%);
Sodium: 112 mg
AuthorNote: Adults loved the lighter taste of this hummus. Kids liked that it was just slightly sweeter than traditional hummus. Enjoy it with fresh bread or whole grain crackers.
Per Serving (excluding unknown items) :
98 Calories;
2g Fat (19.3% calories from fat);
5g Protein;
16g Carbohydrate;
4g Dietary Fiber;
trace Cholesterol;
118mg Sodium.
Exchanges :
1 Grain(Starch);
0 Lean Meat;
0 Vegetable;
0 Fruit;
0 Non-Fat Milk;
1/2 Fat.
Source : "B.C. Tree Fruits"
Formatted by : Chupa Babi
* Exported from MasterCook *
Monday, June 29, 2009
Chipotle Orange Sweet Potatoes
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
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
Friday, April 24, 2009
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.
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.
Wednesday, March 25, 2009
Fat Free Heavenly Coffee Angel Food Cake
Ingredients :
1 cup sifted cake flour
2 tbsps. instant coffee, ground to a fine powder
1 tsp. cream of tartar in a coffee grinder
1 tsp. vanilla extract
1 1/4 cups sugar
1 tsp. coffee extract (or 1/2 tsp. salt substitute almond extract)
1 1/2 cups egg whites (10-12 large eggs) at room temperature
Method :
1. Place a rack in the center of the oven and preheat it to 325 degrees.
2. Sift the flour and ground instant coffee together onto a sheet of wax paper, then resift it with the sugar and salt onto a second sheet of wax paper.
3. In a large grease-free bowl of an electric mixer, add the egg whites and cream of tartar and mix on low speed till foamy.
4. Increase speed gradually to medium and beat until whites are stiff and shiny, but not dry.
5. Stop the mixer and add the vanilla and coffee extracts, whisking in once or twice by hand.
6. Carefully lift the wax paper holding the dry ingredients and sprinkle the flour mixture gently into the egg whites.
7. Using a spatula, carefully fold the dry ingredients into the whites till just incorporated.
8. Do not stir hard or the batter will deflate.
9. Very gently turn the batter into an ungreased tube pan and smooth the top lightly.
10. Place immediately in the oven and bake for 45 minutes or till well risen and golden on top.
11. soon as the cake is done baking, invert it (if your tube pan doesn't have 'feet", hang the pan upside down over the neck of a bottle.)
12. Allow the pan to hang upside down for several hours until completely cool.
(If it cools right side up, gravity will make it sink and become dense.)
13. To remove from pan, slide a long thin knife around the edge of the pan and the center tube to loosen it.
14. Top the cake with a plate, invert and lift off the pan.
Serving Size : 12 servings.
Nutritional values:
113 calories,
4 g protein,
24 mg carbs,
0 g fat,
0 mg cholesterol.
Source : Low Fat Good Cook.
1 cup sifted cake flour
2 tbsps. instant coffee, ground to a fine powder
1 tsp. cream of tartar in a coffee grinder
1 tsp. vanilla extract
1 1/4 cups sugar
1 tsp. coffee extract (or 1/2 tsp. salt substitute almond extract)
1 1/2 cups egg whites (10-12 large eggs) at room temperature
Method :
1. Place a rack in the center of the oven and preheat it to 325 degrees.
2. Sift the flour and ground instant coffee together onto a sheet of wax paper, then resift it with the sugar and salt onto a second sheet of wax paper.
3. In a large grease-free bowl of an electric mixer, add the egg whites and cream of tartar and mix on low speed till foamy.
4. Increase speed gradually to medium and beat until whites are stiff and shiny, but not dry.
5. Stop the mixer and add the vanilla and coffee extracts, whisking in once or twice by hand.
6. Carefully lift the wax paper holding the dry ingredients and sprinkle the flour mixture gently into the egg whites.
7. Using a spatula, carefully fold the dry ingredients into the whites till just incorporated.
8. Do not stir hard or the batter will deflate.
9. Very gently turn the batter into an ungreased tube pan and smooth the top lightly.
10. Place immediately in the oven and bake for 45 minutes or till well risen and golden on top.
11. soon as the cake is done baking, invert it (if your tube pan doesn't have 'feet", hang the pan upside down over the neck of a bottle.)
12. Allow the pan to hang upside down for several hours until completely cool.
(If it cools right side up, gravity will make it sink and become dense.)
13. To remove from pan, slide a long thin knife around the edge of the pan and the center tube to loosen it.
14. Top the cake with a plate, invert and lift off the pan.
Serving Size : 12 servings.
Nutritional values:
113 calories,
4 g protein,
24 mg carbs,
0 g fat,
0 mg cholesterol.
Source : Low Fat Good Cook.
Tuesday, October 14, 2008
Fat Free Apple Pie
Ingredients:
1-1/2 cups all-purpose flour
1/2 cup natural cane sugar
1/4 tsp. baking powder
1/4 tsp. baking soda
1/2 cup 1-percent vanilla soy milk
1 Tbs. fat-free egg product
1 tsp. grated lemon zest (optional)
Preparation:
1. In a food processor combine flour, sugar, baking powder and baking soda. Blend for 15 seconds.
1-1/2 cups all-purpose flour
1/2 cup natural cane sugar
1/4 tsp. baking powder
1/4 tsp. baking soda
1/2 cup 1-percent vanilla soy milk
1 Tbs. fat-free egg product
1 tsp. grated lemon zest (optional)
Preparation:
1. In a food processor combine flour, sugar, baking powder and baking soda. Blend for 15 seconds.
2. Combine soy milk, egg product and lemon zest in a cup.
3. With the motor running, add soy-milk mixture to dry ingredients. Process until dough forms a ball--about 20 seconds.
4. Transfer dough to a lightly floured surface. Knead until dough comes together.
5. With floured hands, press dough into pie pan. Cover with wax paper and fill with dried beans. This works as a pie weight and prevents the crust from puffing.
6. Bake crust until lightly browned--approximately 15 to 20 minutes--at 350 degrees.
Source : Fat Free Vegan
Thursday, October 02, 2008
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
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
Thursday, September 18, 2008
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.
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
Saturday, July 05, 2008
Fat Free Recipes - Pineapple-Strawberry-Banana Smoothie
Ingredients :
1 cup sliced strawberries with any juice that collected
1 cup pineapple chunks
1 frozen banana
2 handsful ice cubes or as needed
Directions :
1. Put the fruit in the blender and blend until smooth, adding strawberry juice, pineapple chunk juice or orange juice as needed.
1 cup sliced strawberries with any juice that collected
1 cup pineapple chunks
1 frozen banana
2 handsful ice cubes or as needed
Directions :
1. Put the fruit in the blender and blend until smooth, adding strawberry juice, pineapple chunk juice or orange juice as needed.
2. Add ice cubes and blend again until smooth.
Source : Mary, Fat Free Vegan
Monday, June 23, 2008
Fat Free Teriyaki Sauce Recipes
Ingredients :
1/2 cup cold water
1/2 cup soy sauce
1/3 cup brown sugar
1 clove garlic, minced
2 Tbsp cornstarch
Method :
1. In a small saucepan, mix water, soy sauce, brown sugar, garlic and cornstarch together with a wire whisk.
2. Stir constantly over medium-high heat until thick and bubbly. Also add some powdered ginger.
Recipe by : Mark, Fat Free Vegan
1/2 cup cold water
1/2 cup soy sauce
1/3 cup brown sugar
1 clove garlic, minced
2 Tbsp cornstarch
Method :
1. In a small saucepan, mix water, soy sauce, brown sugar, garlic and cornstarch together with a wire whisk.
2. Stir constantly over medium-high heat until thick and bubbly. Also add some powdered ginger.
Recipe by : Mark, Fat Free Vegan
Wednesday, May 21, 2008
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):
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:
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"
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"
Thursday, August 09, 2007
Fat Free Soup Recipes - Slow Cooker Curried Squash and Apple Soup
Slow Cooker Curried Squash and Apple Soup - 1 pt, 22.4g carbs
Ingredients :
3 cups fat-free, less-sodium broth
2 cups chopped onion (about 1 large)
2 teaspoons bottled minced garlic
1 1/2 teaspoons grated peeled fresh ginger
1 teaspoon salt
1 teaspoon red curry powder
1/2 teaspoon ground coriander
1/2 teaspoon freshly ground black pepper
2 pounds cubed peeled butternut squash (3 cups)
2 medium apples, cored, peeled, and diced (1 pound, 2 cups)
Method :
1. Combine all ingredients in an electric slow cooker.
2. Cover and cook on low for 8 hours or until squash is tender.
3. Place half of squash mixture in a blender, and process until smooth.
4. Pour pureed mixture into a large bowl.
5. Repeat the procedure with remaining squash mixture.
Yield: 8 servings (serving size: 1 cup)
AuthorNote: This make-ahead recipe keeps in the refrigerator for up to four days and up to two months in the freezer. For a main dish option, add cooked, diced chicken or turkey breast to the pot in the last 20 minutes of cooking. Serve garnished with a dollop of sour cream and chopped cilantro.
ChupaNote: add some rehydrated TVP or baked tofu squares or seitan to the last 20 minutes of cooking. We added: another large sweet onion, 2 more teaspoons minced garlic, 1 1/2 more teaspoons ginger, and replaced the black pepper with 1 teaspoon red pepper flakes. Next time, double the curry powder too!!! Served with minced fresh bell peppers in green, red and yellow. Nice contrast with the soup.
Ingredients :
3 cups fat-free, less-sodium broth
2 cups chopped onion (about 1 large)
2 teaspoons bottled minced garlic
1 1/2 teaspoons grated peeled fresh ginger
1 teaspoon salt
1 teaspoon red curry powder
1/2 teaspoon ground coriander
1/2 teaspoon freshly ground black pepper
2 pounds cubed peeled butternut squash (3 cups)
2 medium apples, cored, peeled, and diced (1 pound, 2 cups)
Method :
1. Combine all ingredients in an electric slow cooker.
2. Cover and cook on low for 8 hours or until squash is tender.
3. Place half of squash mixture in a blender, and process until smooth.
4. Pour pureed mixture into a large bowl.
5. Repeat the procedure with remaining squash mixture.
Yield: 8 servings (serving size: 1 cup)
Nutritional Information :
CALORIES 95 (4% from fat); FAT 0.5g (sat 0.1g,mono 0.1g,poly 0.1g); PROTEIN 2.6g; CHOLESTEROL 0.0mg;CALCIUM 73mg; SODIUM 446mg; FIBER 3.8g; IRON 1.2mg;CARBOHYDRATE 22.4g
Source: Cooking Light, MARCH 2006
Formatted by : Chupa Babi in MC
CALORIES 95 (4% from fat); FAT 0.5g (sat 0.1g,mono 0.1g,poly 0.1g); PROTEIN 2.6g; CHOLESTEROL 0.0mg;CALCIUM 73mg; SODIUM 446mg; FIBER 3.8g; IRON 1.2mg;CARBOHYDRATE 22.4g
Source: Cooking Light, MARCH 2006
Formatted by : Chupa Babi in MC
AuthorNote: This make-ahead recipe keeps in the refrigerator for up to four days and up to two months in the freezer. For a main dish option, add cooked, diced chicken or turkey breast to the pot in the last 20 minutes of cooking. Serve garnished with a dollop of sour cream and chopped cilantro.
ChupaNote: add some rehydrated TVP or baked tofu squares or seitan to the last 20 minutes of cooking. We added: another large sweet onion, 2 more teaspoons minced garlic, 1 1/2 more teaspoons ginger, and replaced the black pepper with 1 teaspoon red pepper flakes. Next time, double the curry powder too!!! Served with minced fresh bell peppers in green, red and yellow. Nice contrast with the soup.
Thursday, August 02, 2007
Fat Free Recipes - Creamy Garlic Dressing
Creamy Garlic Dressing - 2g carbs 0fat
Ingredients :
1/2 cup evaporated skim milk
2 tablespoons fresh lemon juice
2 large garlic cloves, minced
1/4 teaspoon salt
1 teaspoon dried dill weed
1 teaspoon frozen apple juice concentrate
1/4 teaspoon paprika
1/4 teaspoon white pepper
2 dashes sesame oil
Dash red (cayenne) pepper
Direction :
Place all ingredients in a blender and process until smooth. Chill before serving.
Makes about 3/4 cup.
Serves: 12 (1 tablespoon) servings
Calories: 11
Protein: 1 g
Sodium: 50 mg
Carbohydrates: 2 g
Exchanges: Free
Source: Light and Easy Diabetes Cuisine by Betty Marks
Formatted by : Chupa Babi in MC
ChupaNote: I wasn't crazy about the dill. Next time, I'll use mint and lemon juice. AND up the pepper.
Ingredients :
1/2 cup evaporated skim milk
2 tablespoons fresh lemon juice
2 large garlic cloves, minced
1/4 teaspoon salt
1 teaspoon dried dill weed
1 teaspoon frozen apple juice concentrate
1/4 teaspoon paprika
1/4 teaspoon white pepper
2 dashes sesame oil
Dash red (cayenne) pepper
Direction :
Place all ingredients in a blender and process until smooth. Chill before serving.
Makes about 3/4 cup.
Serves: 12 (1 tablespoon) servings
Calories: 11
Protein: 1 g
Sodium: 50 mg
Carbohydrates: 2 g
Exchanges: Free
Source: Light and Easy Diabetes Cuisine by Betty Marks
Formatted by : Chupa Babi in MC
ChupaNote: I wasn't crazy about the dill. Next time, I'll use mint and lemon juice. AND up the pepper.
Thursday, July 12, 2007
Fat Free Recipes - Green Blast Smoothie
Ingredients :
4 cups packaged fresh baby spinach leaves
2 cups seedless green grapes
1 medium banana, cut up
3/4 cup seeded, chopped green sweet pepper
1/2 cup unsweetened apple juice
1/2 of a medium jalapeño pepper, seeded, optional
Directions :
In a blender or food processor combine spinach, grapes, banana, sweet pepper, apple juice, and jalapeño, if using. Cover and blend or process well. Mixture will be slightly pulpy but should be nearly smooth.
Makes: 4 (6-ounce) servings
Nutrition Facts : Calories 109 Total Fat (g) 0 Cholesterol (mg) 0 Sodium (mg) 27, Carbohydrate (g) 27 Total Sugar (g) 20 Fiber (g) 3 Protein (g) 2
Source : Better Homes And Gardens
4 cups packaged fresh baby spinach leaves
2 cups seedless green grapes
1 medium banana, cut up
3/4 cup seeded, chopped green sweet pepper
1/2 cup unsweetened apple juice
1/2 of a medium jalapeño pepper, seeded, optional
Directions :
In a blender or food processor combine spinach, grapes, banana, sweet pepper, apple juice, and jalapeño, if using. Cover and blend or process well. Mixture will be slightly pulpy but should be nearly smooth.
Makes: 4 (6-ounce) servings
Nutrition Facts : Calories 109 Total Fat (g) 0 Cholesterol (mg) 0 Sodium (mg) 27, Carbohydrate (g) 27 Total Sugar (g) 20 Fiber (g) 3 Protein (g) 2
Source : Better Homes And Gardens
Friday, June 08, 2007
Fat Free Celebration Cake
Ingredients :
1 box supermoist cake mix
1 can of mandarin oranges with juice
1/3 cup of apple sauce
1/2 cup of eggbeaters or 2 eggs
Mix together
Bake 30 minutes at 350 degrees
Topping :
8oz container of cool whip
8oz can of crushed pineapple add juice
1 box of sugar free fat free instant pudding
Mix together frost cake
Let sit overnight
Only 2 points per serving size on your box of cake mix
Source : From a Weight Watchers Meeting.
1 box supermoist cake mix
1 can of mandarin oranges with juice
1/3 cup of apple sauce
1/2 cup of eggbeaters or 2 eggs
Mix together
Bake 30 minutes at 350 degrees
Topping :
8oz container of cool whip
8oz can of crushed pineapple add juice
1 box of sugar free fat free instant pudding
Mix together frost cake
Let sit overnight
Only 2 points per serving size on your box of cake mix
Source : From a Weight Watchers Meeting.
Wednesday, June 06, 2007
Fat-Free Vegetarian Recipes - Fat Free Alfredo Sauce
Famous "Strings Pasta Restaurant" fat-free Alfredo Sauce
1 quart Non-fat Milk
1 tbsp Garlic Salt
2 tbsp Molly McButter
1/4 cup Arrowroot Starch
1/4 cup Water
1 cup Shredded Non-fat Mozzarella Cheese
to taste Salt
to taste White Pepper
Combine all ingredients except for the starch, cheese and water and put into a sauce pan and bring to a boil. Blend together the arrowroot and cold water then add slowly to the sauce, stirring constantly. Let sauce simmer for 2 minutes. Remove from heat. Slowly add and blend in the cheese.
Makes 4-6 servings.
kwlacto lacto
Source: Doug Robinson for FatFree Vegetarian
Formatted by : Chupa Babi in MC: 10.14.02
Chupa Note: for more flavor, use broth instead of water and 1 t. red pepper flakes.
1 quart Non-fat Milk
1 tbsp Garlic Salt
2 tbsp Molly McButter
1/4 cup Arrowroot Starch
1/4 cup Water
1 cup Shredded Non-fat Mozzarella Cheese
to taste Salt
to taste White Pepper
Combine all ingredients except for the starch, cheese and water and put into a sauce pan and bring to a boil. Blend together the arrowroot and cold water then add slowly to the sauce, stirring constantly. Let sauce simmer for 2 minutes. Remove from heat. Slowly add and blend in the cheese.
Makes 4-6 servings.
kwlacto lacto
Source: Doug Robinson for FatFree Vegetarian
Formatted by : Chupa Babi in MC: 10.14.02
Chupa Note: for more flavor, use broth instead of water and 1 t. red pepper flakes.
Tuesday, May 29, 2007
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
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
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