Sweet 'n' Sour Beet Salsa

Ingredients :

31 Ounces  Aunt Nellie's Ruby Red Sweet And Sour Harvard Beets -- (2 Jars) Rinsed, Drained And Chopped, Or Pickled Beets
11 1/2  Ounces  Mandarin Oranges -- (1 Can) Peeled And Diced, Or 2 Medium Oranges
4 Tablespoons  Chopped Scallions
4 Tablespoons  Minced Cilantro
2 Tablespoons  Fresh Lime Juice
2 Teaspoons  Minced Fresh Ginger
1/2 Teaspoon  Salt

Preparation Method :

1. In a medium bowl, combine all ingredients; blend gently.

2. Cover and refrigerate for about 30 minutes for flavors to develop.

Serves 32

Nutrition Facts Per Tablespoon:

9 calories,
0 g fat,
0 g saturated fat,
0 mg cholesterol,
2 g carbohydrates,
0 g protein,
29 mg sodium,
0 g fiber

Per Serving (excluding unknown items): 

22 Calories;
trace Fat (1.5% calories from fat);
trace Protein; 5g
Carbohydrate; 1g
Dietary Fiber; 0mg
Cholesterol; 106mg
Sodium.

Exchanges: 

1/2 Grain(Starch);
0 Vegetable;
0 Fruit.

Source: Chicago Sun Times
Formatted by : Chupa Babi
* Exported from MasterCook *

Malay Chile Jam

Ingredients :

1 Small Onion -- Quartered And Thinly Sliced

1/2 Cup Sugar

1/3 Cup Minced Seeded Medium-Hot Chiles -- Such As Jalapeños Or Serranos

1/4 Cup Minced Red Bell Pepper

1/4 Cup Water

1/4 Lemon -- Cut Into 2 Wedges And Seeded

1 Pinch Salt -- Large Generous Pinch

Preparation Method :

1. Combine all of the ingredients in a medium saucepan and bring to a boil.

2. Cook over moderate heat, stirring often, until the jam thickens and registers 210° on a jelly thermometer, about 12 minutes.

3. Discard the lemon wedges.

4. Pour the jam into a clean jar or container and refrigerate for up to 2 weeks.

5. Warm the jam slightly in the jar set in a saucepan of gently simmering water before serving.

Makes 1/2 cup (8 one-tablespoon servings)

Per Serving (excluding unknown items):

56 Calories;

trace Fat (0.8% calories from fat);

trace Protein; 14g

Carbohydrate;

trace Dietary Fiber; 0mg

Cholesterol; 18mg Sodium.

Exchanges:

1/2 Vegetable;

0 Fruit; 0 Fat;

1 Other Carbohydrates.

Recipe By : Jenna Holst

Source : "Food & Wine, May 1998"

Formatted by : Chupa Babi

* Exported from MasterCook *

No-Bake Corn Flake Pie Crust

Ingredients :

3 cups cornflake crumbs
2 tbsps. sugar
1 1/2 tbsps. light cream cheese
nonstick cooking spray


Method :

1. Grind corn flakes in a food processor.
2. Add sugar and process just until mixed.
3. Add half of cream cheese and process.
4. Add remaining cream cheese and process.
5. Place crust mixture in a 9-inch pie plate that has been coated with nonstick cooking spray.
6. Gently and evenly press to bottom and sides to form crust.
7. Chill before adding filling.

Makes 1 crust.

Per Serving :

Calories 52,
Fat 0.7 g,
Cholesterol 2 mg,
Sodium 100 mg,
Carbohydrates 10.5 g.

Label

Yellow Split Pea and Sweet Potato Soup

Ingredients :

8 1/2  cups  water
1 large  onion -- chopped (about 2 cups)
1 tablespoon  grated fresh ginger
2 cups  dried yellow split peas
2 medium  sweet potatoes -- peeled and cut into 1/2-inch chunks
1/2  cup  toasted pumpkin seeds


Preparation Method :

1. Bring 1/2 cup water to simmer in a large saucepan over medium-high heat.

2. Add onion and cook about 5 minutes or until translucent. Stir in ginger and cook 1 minute, stirring. 

3. Add remaining 8 cups water, peas and sweet potato cubes and bring to a boil. 

4. Reduce heat to a simmer, cover and simmer 1 hour. 

5. Uncover and continue to simmer 15 minutes. 

6. Carefully puree soup with a hand-held immersion blender or in batches in a food  processor until smooth and creamy. 

7. Garnish with pumpkin seeds.

Per Serving (excluding unknown items) : 

282 Calories; 

7g Fat (20.5% calories from fat); 

17g Protein; 

41g Carbohydrate; 

14g Dietary Fiber; 

0mg Cholesterol; 

22mg Sodium.  

Exchanges : 

2 1/2 Grain(Starch); 

1 1/2 Lean Meat; 

0 Vegetable; 

1 Fat.

Recipe By : Whole Foods Market

Source :  "Detroit Free Press, March 27, 2011"

Formatted by : Chupa Babi

* Exported from MasterCook *

Moo Shu Vegetable Roll-Ups

Ingredients :

4  whole Wheat Tortillas -- 10-inch diameter
2  teaspoons  Canola oil
4 large  Eggs -- beaten
1/4  pound  Shiitake Mushrooms -- stems removed, thinly sliced
4  cups  shredded Coleslaw mix
1  cup  shredded Carrots
3  Scallions -- thinly sliced
2  tablespoons  light Teriyaki sauce
1/4 cup  chopped unsalted Peanuts
1/4 cup  Hoisin Sauce

Preparation Method :

1. Preheat the oven to 350F. Wrap the tortillas in foil and place in the oven to heat through, for 5 minutes.

2. Meanwhile, heat 1 teaspoon of the oil in a large nonstick skillet over medium heat. Add the eggs and cook, stirring frequently, for 1 to 2 minutes, or until the eggs are scrambled, but still moist. Turn the eggs out onto a plate and set aside.

3. Add remaining 1 teaspoon oil to the skillet and increase the heat to medium-high. When hot, add the mushrooms. Cook, stirring frequently, for about 2 minutes, or until softened. Add the coleslaw mix and carrots. Cook, stirring constantly, for 3 to 4 minutes, or until crisp-tender. Stir in the scallions and teriyaki sauce and cook for 1 minutes. Remove the skillet from the heat. Gently stir in the peanuts and reserved eggs.

4. To serve, spread some of the hoisin sauce on the center of the tortillas. Top with the vegetable mixture and roll up.

Makes 4 servings

Per Serving : 

370 cals (   % fat);
16 g protein;
42 g carbs;
16 g fat;
210 mg cholest;
700 mg sodium;
6 g fiber

Diet Exchanges : 

2 vegs;
2 bread;
1 1/2 meat;
2 1/2 fat
Carb Choices: 3

AuthorNote : A traditional moo shu roll-up is a thin pancake stuffed with shredded pork, egg, and various seasoning. This vegetarian version has the same tantalizing taste plus an impressive 18 grams of protein and 7 grams of fiver that will have you saying sayonara to hunger pangs.

Per Serving (excluding unknown items):  447 Calories; 15g Fat (29.2% calories from fat); 18g Protein; 65g Carbohydrate; 9g Dietary Fiber; 212mg Cholesterol; 849mg Sodium.  

Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 1 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

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

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 Skewed Teriyaki-Pineapple Chicken Recipes

Ingredients :

1 lb boneless, skinless chicken breast
1 cup teriyaki sauce or marinade
1 1/2 cups fresh pineapple (cut into large chunks)
or
1 can pineapple chunks Skewers

Method :

1. Cut uncooked breasts into pieces (large bite-sized) and place in zip-lock bag or storage container.

2. Add teriyaki sauce and marinate at least 1 hour (preferably in the refrigerator over night).

3. Remove chicken from marinade and set aside for basting while grilling.

4. Skewer approximately two pieces of chicken for every one chunk of pineapple.

5. If using wooden skewers, make sure to moisten them before skewering to minimize burning while grilling.

6. Grill, rotating every few minutes, for about 15 minutes, or until chicken is cooked through; do not overcook.

7. This dish is excellent served with brown rice and freshly grilled green veggies such as snow peas or broccoli.

Serving Size : 5 servings.

Nutritional information (per serving) :

220 calories
3 g total fat
14 g carbohydrate
32 g protein

Source : Low fat good cook.

Low Fat Seafood Broccoli Stir-Fry

Serving Size : 4

Ingredients :

1 tablespoon oil
3/4 pound medium fresh shrimp -- shelled, deveined
2 cloves garlic -- minced
1/4 cup water
14 ounces Green Giant Select® Frozen 100% Broccoli Florets
1 small onion -- chopped
1 teaspoon grated gingerroot
1 tablespoon cornstarch
2 tablespoons soy sauce

Method :

1. Heat oil in large skillet or wok over medium-high heat until hot.
2. Add shrimp and garlic; cook and stir 5 go 6 minutes or until shrimp turn pink.
3. Stirring constantly. Remove shrimp from skillet; cover to keep warm.
4. In same skillet, bring water to a boil over medium-high heat.
5. Stir in frozen broccoli, onion, and gingerroot. Cook and stir 6 to 8 minutes or until vegetables are crisp-tender.
6. Add warm shrimp.
7. In small bowl, blend cornstarch and soy sauce. Stir into hot shrimp mixture. Cook, stirring
constantly, 1 to 2 minutes or until glaze has slightly thickened and covers all ingredients. If desired, serve with hot cooked rice or pasta.

Makes 4 servings.

Calories : 175
Fat : 5 g
Carbs : 12 g
Protein : 21 g
Sodium : 659 mg
Fiber : 4 g.

Exchanges :

2 1/2 lean meat
2 veggies
1/2 fat.

Source : Low Fat Good Cooking

Low-Fat Pigs In A Healthy Blanket

Start to finish: 35 minutes (20 minutes active)

Servings: 32

Ingredients :

1 pound store-bought whole-wheat pizza dough, room temperature
3 tablespoons Dijon mustard
Sixteen 98 percent fat-free hot dogs, cut in half (two 14-ounce packages)
1 large egg
1 tablespoon water
3 tablespoons poppy or sesame seeds
Heat the oven to 425 F. Prepare a baking sheet with cooking spray or nonstick foil.

Directions :

1. Working on a lightly floured surface, divide the ball of dough into 32 pieces. Using the palm of your hand and your fingertips, flatten a piece of the dough into a rectangle that is roughly 2 1/2-inches wide and 4-inches long.

2. Spread about 1/4 teaspoon of the mustard on the dough, then place a hot dog half at the short end of the rectangle and roll it up, pressing the seam to seal.

3. Place the wrapped hot dog on the baking sheet, seam-side down. Repeat with the remaining dough and hot dogs.

4. In a small cup, whisk together the egg and water. Using a pastry brush, paint each of the wrapped hot dogs with some of the egg mixture.

5. Sprinkle the hot dogs with seeds. Bake until golden brown, about 10 to 15 minutes. If desired, serve with extra mustard for dipping.

Nutrition information per serving (values are rounded to the nearest whole number):

59 calories;
11 calories from fat;
1 g fat (0 g saturated; 0 g trans fats);
15 mg cholesterol;
8 g carbohydrate;
4 g protein;
1 g fiber;
294 mg sodium.

Source : The Dallas Morning News Recipe Of The Day Mailer

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!

Chicken Casserole – 7pts per serving

Prep Time : 15 minutes
Cook Time : 1 hours,

Ingredients :

4 skinless, boneless chicken breasts
1/4 cup flour
Freshly ground black pepper
1 tbsp oregano/mixed Italian herbs
1 tbsp olive oil
1 medium yellow onion, finely chopped
1 stick celery, sliced
8 ounces baby carrots
8 ounces mushrooms, sliced
1 large potato, cut into 1-inch chunks
1 1/2 cups fat-free, low sodium chicken broth
1/2 cup white wine

Preparation :

1. Preheat oven to 350 degrees.

2. Coat chicken breasts in a mix of flour, black pepper and Italian herbs.

3. Heat oil on medium high in a large Dutch oven. Brown both sides of chicken breasts, then remove and set aside.

4. Add onion, celery, carrots, mushrooms and potatoes and 1-2 tablespoons of the chicken broth. Sauté vegetables until softened.

5. Add remaining chicken broth and white wine. Bring to a boil, then reduce heat to a simmer.

6. Return chicken breasts to Dutch oven. Cover with tight-fitting lid and move to preheated oven.

7. Cook for 45 minutes.

Serves 4.

Per Serving:

Calories 343,
Calories from Fat 52,
Total Fat 5.8g (sat 1g),
Cholesterol 82mg,
Sodium 177mg,
Carbohydrate 34.5g,
Fiber 5.2g,
Protein 38.3g

Source : Low Fat Good Cooking

Chicken Fajita Casserole

Ingredients :

1 teaspoon olive oil
1 pound chicken breast halves without skin -- boned, cut in strips
1 teaspoon taco seasoning mix
1/4 teaspoon salt
1/2 teaspoon garlic powder
1 cup onions -- thinly sliced
1 cup red bell pepper -- thin strips
1/2 cup Salsa
5 ounces Monterey jack cheese -- shredded

Method :

1. Preheat oven to 350 degrees. Put one teaspoon of olive oil in a shallow dish; add chicken strips. Using your hands toss the chicken in the oil until chicken is coated. In skillet, spray with olive oil spray, add the oil coated chicken strips and brown on each side.

2. Stir in taco seasoning, garlic powder & salt. Add onions & bell peppers; cook & stir till vegetables are crisp-tender; about 1 minute.

3. Pour into a greased casserole, smooth then spoon on salsa & sprinkle on the jack cheese. 4. Bake @ 350* until cheese is melted.

4 servings @ 7 minus 1.7 gr. fiber= 5.3 carbs & 30.7 gr. Protein

Source : Low Fat Good Cooking

Low Fat Basil Chicken

Serves: 4

Ingredients :

2 Tbsp. minced garlic
1 Tbsp. salad oil
4 boneless, skinless chicken breast halves
1 cup lightly packed fresh basil leaves
3 Tbsp. lemon juice
3 Tbsp. water
1 Tbsp. soy sauce
1 Tbsp. sugar
1/2 tsp. pepper

Directions :

1. Pound chicken to 1/2 thickness. Combine garlic and oil in a skillet.

2. Stir often over medium-high heat until garlic is golden, 3 to 4 minutes. With a slotted spoon, transfer garlic to a small bowl.

3. Add chicken to pan. Cook, turning to lightly brown on both sides, about 5 minutes.

4. Cut basil leaves into thin slivers. Add 1/2 cup basil to pan, along with garlic and remaining ingredients. Cover and simmer until chicken is white in center of thickest part, 6 to 7 minutes, spooning juices over chicken often.

5. Transfer chicken to a platter; keep warm.

6. Boil pan juices, uncovered, over high heat until reduced to 1/4 cup.

7. Stir in remaining sliced basil and pour over chicken.


Nutrition Information Per Serving

calories 185
total fat 5
sat fat 1
protein 28
fiber-0
sodium 335
carbs 6
ww pts 4

Source : Low Fat Good Cooking

Low Fat WW Chicken, Snow Pea and Spinach Salad

Ingredients :

6 cups water
3 cups snow peas
2 medium red bell peppers, cored and chopped
2 skinless boneless chicken breast tenderloins, about 4 ounces each, cooked and chopped
5 cups torn spinach leaves
3 cloves garlic, minced
3 tablespoons balsamic vinegar
1 teaspoon sesame oil
2 tablespoons lemon juice
1/4 teaspoon ground black pepper

Method :

1. Bring water to a boil in a large saucepan. Add snow peas and cook until they are just tender, about 2 minutes.

2. Rinse immediately in cold water.

3. Combine snow peas, bell peppers, chicken and spinach in a large bowl.

4. In a separate bowl, whisk together remaining ingredients and drizzle over salad.

5. Chill for 2 hours before serving.

Yield: 4 servings

Per serving:

141 calories,
2g fat,
6g fiber,
35mg chol,
19g protein,
14g carbs,
94mg sodium

WW Pts: 2

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

Low Fat Shrimp Creole

Succulent shrimp in a savory sauce made with peppers, onions, celery, tomatoes and Creole seasoning

Makes: 8 servings (1 cup each)
Cooking Time : 40 minutes

Ingredients :

2 tablespoons Pure Wesson Vegetable Oil
1 large onion, chopped (1 large = about 1 cup)
1 large red bell pepper, chopped (1 large = about 1 cup)
1 large green bell pepper (1 large = about 1 cup)
1 cup chopped celery
1 small jalapeño pepper, seeded, finely chopped
2 cloves garlic, minced (2 cloves = about 1 tsp)
2 tablespoons Creole seasoning
1 pound extra-large (16/20 count) shrimp, peeled and deveined
1 can (14.5 oz each) Hunt's Whole Peeled Tomatoes, undrained, coarsely chopped
1 can (6 oz each) Hunt's Tomato Paste

Directions :

1. Heat oil in large saucepan over medium-high heat. Add onions, bell peppers, celery, jalapeño peppers, garlic and seasoning; mix well. Cook 5 minutes, or until vegetables are crisp-tender, stirring frequently.

2. Stir in shrimp; cook 5 minutes, or until shrimp turn pink, stirring frequently. Add tomatoes with their liquid and the tomato paste; mix well. Bring to a boil over high heat. Reduce heat to low; simmer 10 minutes, stirring occasionally.

Nutrition Facts Amount per Serving :

Calories : 120
Total fat : 4 g
Saturated fat : 1 g
Cholesterol : 84 mg
Sodium : 637 mg
Carbohydrate : 11 g
Dietary fiber : 3 g
Sugars : 6 g
Protein : 11 g

2 WW Points

Source : Hunts

Heart Healthy Mocha Cappuccino Pudding Cake - 4 pts

Makes 12 servings
Prep: 10 minutes
Bake: 45 minutes

Ingredients :

1 1/4 cups all-purpose flour
1 3/4 cups sugar
1/4 cup baking cocoa
1 tablespoon instant espresso coffee, (dry)
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup fat-free (skim) milk
2 tablespoons butter, melted or canola or soybean oil
1 teaspoon vanilla
1 teaspoon instant espresso coffee, (dry)
1 1/2cups very warm fat-free (skim) milk, (120º to 130º)


Method :

1. Heat oven to 350º. Mix flour, ¾ cup of the sugar, 2 tablespoons of the cocoa, 1 tablespoon espresso coffee, the baking powder and salt in medium bowl. Stir in ½ cup milk, butter and vanilla until well blended. Spread in ungreased square pan, 9x9x2 inches.

2. Mix remaining 1 cup sugar, remaining 2 tablespoons cocoa and 1 teaspoon espresso coffee in small bowl; sprinkle evenly over cake batter. Pour 1½ cups very warm milk over sugar mixture.

3. Bake 35 to 45 minutes or until center is set and firm to the touch. Place sheet of aluminum foil or cookie sheet on lower oven rack under cake to catch any spills. Spoon warm cake into dessert dishes.

Per Serving:

Calories 205 (Calories from Fat 20, less than 10% fat);
Fat 2g;
Saturated Fat 1g (6% of Calories from Saturated Fat);
Trans Fat 0g;
Cholesterol 5mg;
Omega-3 0g;
Sodium 190mg;
Carbohydrate 44g (Dietary Fiber 1g);
Protein 3g.


Source : Betty Crocker Healthy Heart Cookbook
Formatted by : Chupa Babi

Turkey and Roasted Red Pepper Meat Loaf

Yield: Makes 4 servings

Ingredients :

1 1/2 pounds ground turkey
1 small yellow onion, chopped
1/2 cup bread crumbs
1 egg, beaten
1 cup grated Parmesan
2 tablespoons plus 2 teaspoons Dijon mustard
1 cup flat-leaf parsley, chopped
1 7-ounce jar roasted red peppers, cut into 1/2-inch pieces
Kosher salt and pepper
1 tablespoon white wine vinegar
3 tablespoons extra-virgin olive oil
6 cups mixed greens


Directions :

1. Heat oven to 400° F.

2. Combine the turkey, onion, bread crumbs, egg, Parmesan, 2 tablespoons of the mustard, the parsley, red peppers, 3/4 teaspoon salt, and 1/2 teaspoon pepper in a large bowl.

3. Shape the meat into an 8-inch loaf and place in a baking dish. (See Tip, below.)

4. Bake until no trace of pink remains (internal temperature should be 165° F), about 45 minutes.

5. Transfer to a cutting board and let rest 15 minutes before slicing.

6. Whisk together the remaining mustard, the vinegar, oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a small bowl.

7. Divide the greens among individual plates and drizzle the vinaigrette over the top.

8. Serve with the sliced meat loaf.


Tip:

A loaf pan isn't the best choice for baking meat loaf. Instead use a large pan with 1 1/2- to 2-inch sides, such as a metal, glass, or ceramic 7-by-11-inch baking dish, which will allow the heat to circulate over the meat, cooking it evenly.

Source : Gwen Tweedy, Low Fat Good Cooking

Quick Healthy Recipes - Currant Scone Mix Recipe

Ingredients :

4 cups all-purpose flour
2/3 cup sugar
1/2 cup nonfat dry milk powder
4 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
2/3 cup shortening
1-1/2 cups dried currants or raisins

ADDITIONAL INGREDIENTS (for each batch):

1 egg, lightly beaten
1/2 cup water


Preparation Method :

Yield: 2 batches (6 cups total).

1. In a large bowl, combine the flour, sugar, milk powder, baking powder, cinnamon and salt.
2. Cut in shortening until mixture resembles coarse crumbs. Add currants.
3. Store in an airtight container in a cool dry place for up to 6 months.


To prepare scones:

Yield: 8 scones.
TIME: Prep: 15 min. Bake: 20 min.

1. In a large bowl combine 3 cups mix, egg and water until moistened.
2. Turn onto a lightly floured surface; knead 5-6 times.
3. Transfer to a greased baking sheet and pat into a 9-in. circle.
4. Cut into eight wedges (do not separate).
5. Bake at 400° for 20-25 minutes or until golden brown. Serve warm.


Nutrition Facts One serving: (1 each)

Calories: 281
Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 27 mg
Sodium: 204 mg
Carbohydrate: 44 g
Fiber: 2 g
Protein: 6 g

"You can make a wonderful present of this mix," assures Delores Hill from Helena, Montana. "I pack it in a decorative container along with the recipe for making the scones. I also include a few tea towels."

Source: Taste of Home Quick Cooking
Formatted by : Chupa Babi

Heart Healthy Pasta with Sweet Beans and Basil "Cream"

Makes 1 serving (3/4 cup)

Preparation time : 5 min
Cooking time : 15 min

Ingredients :

12 ounces (6 cups) uncooked farfalle (bow-tie) pasta
1 1/2 cups frozen sweet soybeans (edamame)
1 cup soymilk
1/4 cup chopped fresh basil leaves or 1 tablespoon dried basil leaves
1 tablespoon olive oil
1 teaspoon salt
1 package (12 ounces) soft silken tofu
1/4 cup grated Parmesan cheese


Method :

1. Heat 4 quarts salted water to boiling and add pasta. Boil uncovered 6 minutes, stirring occasionally; add soybeans. Heat to boiling; cook about 6 minutes longer or until pasta is tender. Drain; return to saucepan.

2. While pasta is cooking, place remaining ingredients except cheese in blender or food processor. Cover and blend on high speed until smooth, stopping to scrape sides as needed. Add to pasta in saucepan.

3. Cook over low heat about 3 minutes, stirring constantly, until warm. Toss with cheese just before serving.


Special Instructions for High Altitude (3500-6500 ft):

Add soybeans the last 7 minutes of cook time in step 1.


Per serving:

Calories 350 (Calories from Fat 90, 26% fat);
Fat 10g (Saturated 2g);
Cholesterol 5mg;
Sodium 510mg.

Source : Betty Crocker Healthy Heart Cookbook
Formatted by : Chupa Babi