Deviled Eggs with a Twist

Ingredients :

1 dozen eggs
1/2 cup plain low-fat yogurt
1 tablespoon dijon mustard
1 teaspoon lemon juice
1 teaspoon paprika for dusting
chives for garnish

Method:

1. Place eggs in a large saucepan and cover with cold water.
2. Bring water to a boil and simmer for 10 to 12 minutes.
3. Remove from hot water, cool and peel.
4. Slice eggs in half lengthwise and remove yolks.
5. Place yolks in a medium bowl.
6. Mash together with yogurt, Dijon mustard, and lemon juice.
7. Fill the hollowed egg whites generously with the egg yolk mixture.
8. Sprinkle with paprika.
9. Chill in the refrigerator until serving.

Serving Size : 24 servings.

Nutritional values:

Calories 40
Fat 3 g,
Protein 3 g,
Carbs 1 g.

Source : Low Fat Good Cooking

Sweet Coucous with Pistachios, Peaches, and Figs - 6 pts

Serving Size : 4
Preparation Time : 0:05

Ingredients :

3/4 cup orange juice
1/2 cup water
5 figs -- (Calimyrna), quartered
1/4 cup dried peaches -- sliced
1/4 cup sugar
1 cup whole wheat couscous
1/2 cup fat-free milk
1/3 cup dry-roasted cashews -- shelled, salted or unsalted

Preparation Method :

1. In a medium saucepan over high heat, comvine the orange juice, water, figs, peaches, and sugar.

2. Bring to a boil, add the couscous, remove from the heat, cover and let stand for 5 minutes.

3. Stir in the milk and pistachios; divide among 4 bowls and serve immediately.

Serves 4

Per Serving :

329 cals (5% fat),
2 g total fat (1 g sat fat);
66 g carbs,
8 g fiber,
1 mg cholesterol,
9 g protein,
17 mg sodium

"Whole wheat couscous is a fitting side dish for just about any dinner, but its mild flavor and delicate aroma make it a perfect base for a high fiber breakfast, too. Consider also how quickly it cooks, and you can have a bowl of sweet couscous in about the same time it takes to prepare instant oatmeal."

Per Serving (excluding unknown items) :

378 Calories;
6g Fat (13.9% calories from fat);
9g Protein;
74g Carbohydrate;
5g Dietary Fiber;
1mg Cholesterol;
25mg Sodium.

Exchanges :

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

Nutr. Assoc. : 0 0 0 0 0 449 0 0 0 0 0

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

Grilled Eggplant Parmesan Sandwich

Ingrdients :

1 large eggplant (1 1/4-1 1/2 pounds), cut into 12 1/4-inch-thick rounds
Canola or olive oil cooking spray
1/4 teaspoon salt
3 tablespoons finely shredded Parmesan or Asiago cheese
1/2 cup shredded part-skim mozzarella cheese
4 small pieces focaccia or rustic Italian bread
2 teaspoons extra-virgin olive oil
5 ounces baby spinach
1 cup canned crushed tomatoes, preferably fire-roasted
3 tablespoons chopped fresh basil, divided

Method :

1. Preheat grill to medium-high.

2. Place eggplant rounds on a baking sheet and sprinkle with salt. Coat both sides lightly with cooking spray. Combine Parmesan (or Asiago) and mozzarella in a small bowl. Brush both sides of focaccia (or bread) with oil.

3. Place spinach in a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on High until wilted, 2 to 3 minutes. Combine tomatoes and 2 tablespoons basil in a small microwave-safe bowl. Cover and microwave until bubbling, about 2 minutes.

4. Place all your ingredients on the baking sheet with the eggplant and take it to the grill. Grill the eggplant slices until brown and soft on both sides, 2 to 3 minutes per side. Grill the bread until toasted, about 1 minute per side. Return the eggplant and bread to the baking sheet. Reduce grill heat to medium.

5. Place 1 eggplant round on top of each slice of bread. Layer 1 tablespoon tomatoes, 1 tablespoon wilted spinach and 1 tablespoon cheese on each slice of eggplant. Repeat with the remaining eggplant, sauce, spinach and cheese. Sprinkle each stack with some of the remaining basil. Place the baking sheet on the grill, close the lid and grill until the sandwiches are hot and the cheese is melted, 5 to 7 minutes.

Makes 4 servings.

Per serving:

291 calories;
8 g fat (2 g sat, 3 g mono);
12 mg cholesterol;
48 g carbohydrate;
12 g protein;
9 g fiber;
756 mg sodium;
526 mg potassium.

Nutrition bonus:

Vitamin A (38% daily value),
Vitamin C (23% dv),
Calcium (22% dv),
Potassium (15% dv).

Source : Low Fat Good Cooking

Jamaican Jackass Corn - 2 pts, 22g Carbohydrate; 1g Dietary Fiber;

Yield : 14 biscuits

Ingredients :

1 cup all-purpose flour
1/4 teaspoon baking powder
1 cup sugar
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
1 cup shredded unsweetened coconut
3 tablespoons water

Preparation Method :

1. Preheat the oven to 375F. In a medium-size bowl, combine the flour, baking soda, sugar, nutmeg and salt. Stir in the coconut. Add the water and mix, forming a very stiff dough that will not crumble.

2. Roll out the dough on a floured board to 1/8-inch thickness. Cut the dough into small rectangles. Place the pieces onto a greased cookie sheet and prick each one with a fork. Bake for 8 to 9 minutes, or until brown. Remove from the oven and transfer to a plate to cool.

Makes 12 to 15 biscuits

"This crunchy snack will keep you for a long time. Yet another clever Jamaican expression, its name reputedly comes from the sounds made during eating, which resemble a jackass chewing on his corn."


Per Serving (excluding unknown items):

108 Calories;
2g Fat (16.5% calories from fat);
1g Protein;
22g Carbohydrate;
1g Dietary Fiber;
0mg Cholesterol;
48mg Sodium.

Exchanges:

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


Nutr. Assoc. : 0 0 0 0 0 0 0

Recipe By :"Lucinda's Authentic Jamaican Kitchen" by Lucinda Scala Quinn
Formatted by : Chupa Babi in MC
• Exported from MasterCook *

Slow Cooker Black Bean Mushroom Chili Recipe

Makes 10 servings, generous 1 cup each.

Ingredients :

1 pound dried black beans (2 1/2 cups), picked over and rinsed
1 tablespoon extra-virgin olive oil 1/4 cup mustard seeds
2 tablespoons chili powder
1 1/2 teaspoons cumin seeds or ground cumin
1/2 teaspoon cardamom seeds or ground cardamom
2 medium onions, coarsely chopped
1 pound mushrooms, wiped clean, trimmed and sliced (4 1/2 cups)
8 ounces tomatillos, husked, rinsed and coarsely chopped
1/4 cup water
5 1/2 cups mushroom broth or vegetable broth, homemade or canned
1 6-ounce can tomato paste
1-2 tablespoons minced canned chipotle peppers in adobo sauce
1 1/4 cups grated Monterey Jack or pepper Jack cheese
1/2 cup reduced-fat sour cream
1/2 cup chopped fresh cilantro
2 limes, cut into wedges


Method :

1. Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain beans, discarding soaking liquid.

2. Meanwhile, combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and 1/4 cup water. Cover and cook, stirring occasionally, until vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles (with sauce); mix well.

3. Place the beans in a 5- to 6-quart slow cooker. Pour the hot mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy to bite, 5 to 8 hours.

4. To serve, ladle the chili into bowls. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Pass lime wedges at the table.


Per Serving:

310 Calories(29% fat);
10 g Fat (4 g sat, 2 g mono);
20 mg Cholesterol;
40 g Carbohydrate;
18 g Protein;
13 g Fiber;
414 mg Sodium.

Nutrition Bonus:

53% DV Fiber,
187 mcg Folate (47% DV),
743 mg Potassium (37% DV),
4 mg Iron (25% DV).


To Make Ahead:

The chili will keep, covered, in the refrigerator for up to 2 days or in the freezer for up to 3 months. Thaw in the refrigerator, if necessary, and reheat on the stovetop or in a microwave.

Earthy mushrooms, tomatillos and a subtle layering of spices combine to give this full-bodied vegetarian chili a deep complexity of flavor. Note that dried beans need to be soaked before going into the slow cooker. Once that's done, the chili can gently bubble for hours, adding flexibility to your schedule.

Source : The Essential EatingWell Cookbook ed. by Patsy Jamieson, 2004
Formatted by : Chupa Babi

Low Fat Protein Recipes - Wheat Pancakes

Serves: 4

Ingredients :

1 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon salt
1-1/2 to 2 cups skim milk
egg and/or oil (optional)

Directions :

1. Mix all ingredients together in large bowl, stirring as little as possible while removing large bumps in mixture.

2. Pour 1/4 cup of batter onto hot griddle using a spoon or a ladle, and flip when bubbles appear and the bottom is lightly browned. Continue until batter is used up.

Nutrition Info :

Calories: 231.1
Fat: 2.1 g
Carbohydrates: 44.9 g
Protein: 10 g

Recipe By - Mrs. Nicky, Low Fat Good Cooking

Vegetable Corn Cakes - 2 pts, 18g carbs, 2g fiber

Makes 8 cakes.

Serving Size : 8
Categories : LowCal (Less than 300 calories LowFat (Less than 25%)

Ingredient :
1 cup cornmeal
2 1/2 teaspoons baking powder
1 cup soy milk
1 tablespoon light miso
1 teaspoon canola oil
6 ounces firm tofu -- cut into 1/4-inch cubes (1 cup)
1/2 cup fresh corn kernels -- or frozen corn kernels
1/3 cup chopped red bell peppers
1 scallion -- thinly sliced

Preparation Method :
1. Combine the cornmeal and baking powder in a large mixing bowl.
2. Add the soy milk, miso, and oil to the cornmeal. Mix gently but thoroughly so that the miso is distributed throughout, the cornmeal is completely moistened, and no lumps remain.
3. Then fold in the tofu and vegetables.
4. Heat a nonstick frying pan or griddle over medium heat.
5. Drop the batter by 1/4 cups onto the hot pan and cook for about 5 minutes on each side, or until brown. Turn each cake just once, and do it gently to keep the delicate cakes from breaking apart.
6. If you prepare the cakes in batches, wrap the cooked corn cakes in a clean cloth napkin or dish towel to keep them warm. If reheating is necessary, return to the pan briefly before serving.

Nutritional Information : Per Serving (excluding unknown items):
111 Calories; 3g Fat (20.4% calories from fat); 5g Protein; 18g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 237mg Sodium.

Exchanges:
1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

NOTES : These delicate corn pancakes provide a nourishing accompaniment that takes the lace of bread. Plan on 2 corn cakes per person. Top with pineapple salsa, salsa cruda, or your favorite salsa, and serve a bean entree. Note that a nonstick pan is essential for this recipe.

ChupaNote: up the heat with some chopped jalapenos and red pepper flakes.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Recipe By : Enemy of the Steak by Nikki Goldbeck, Square One Publishers, 2007
Formatted By : Chupa Babi
* Exported from MasterCook *

Protein Recipes - Cinnamon Apple Crepes

Cinnamon Apple Crepes

POINTS® value per serving : 3
Servings : 6

Ingredients :

Crepes -
3/4 cup unbleached flour
1/2 tsp table salt
1/2 tsp baking powder
1 whole egg
2 egg whites
1 cup fat-free evaporated milk
1/4 tsp vanilla extract

Filling -
1 1/2 cup 1% low-fat cottage cheese
2 Tbsp sugar
1 tsp raw lemon peel
1/4 tsp table salt
1 large apple(s) – peeled, seeded, grated and tightly packed & drained
1/2 tsp ground cinnamon

Instructions :

1. Sift together the flour, salt and baking powder. In a blender or food processor, combine the dry ingredients with the egg, egg whites, evaporated milk and vanilla for about 30 seconds. If necessary, stop once and scrape the sides with a rubber spatula.

2. Heat a nonstick 8-inch skillet or crepe pan on medium-high heat. Ladle about 1/8 cup of batter into the skillet - use just enough to thinly coat the bottom of the pan. Tilt the pan in al directions to spread the batter evenly. Cook each crepe until the underside is slightly browned and the top looks dry, 1/2 to 1 minute. Lift the edge of the crepe with a spatula, take hold of it with your fingertips of both hands (be careful not to burn yourself), flip it over in one fluid motion, and cook the other side for 15 to 20 seconds, or until just light brown. Remove the crepe to a platter.

3. Continue making crepes and stacking them on the platter until no batter is left. The cooked crepes won't stick together! If, however, the crepe batter begins to stick to the cooking pan, try using a light coating of cooking spray. Fill and back immediately, or freeze for future use.

4. Preheat oven to 350 degrees.

5. In food processor or blender, puree the cottage cheese, sugar, lemon peel, and salt until very smooth. Transfer the puree to a bowl and thoroughly mix in the grated apple and cinnamon.

6. Place about 3 tablespoons of filling on the lower half of each crepe, roll it up, and lay it, seam side down, on a baking dish prepared with cooking spray. Cover with foil and bake for about 15 minutes, until hot.

Low Fat Protein Recipes - CL Mushroom Sauce

CL Mushroom Sauce - 6 pts

1 1/2 cups dried porcini mushrooms (about 1 1/2 ounces)
2 teaspoons olive oil
1/2 cup finely chopped prosciutto (about 2 ounces)
1/2 cup finely chopped onion
4 cups sliced cremini or button mushrooms (about 8 ounces)
1/2 teaspoon grated lemon rind
1/2 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
1 cup fat-free, less-sodium chicken broth
3/4 cup dry red wine
1 tablespoon cornstarch
1 tablespoon water
4 cups hot cooked cavatappi (about 2 cups uncooked pasta)


Combine boiling water and porcini mushrooms in a bowl; cover and let stand for 30 minutes. Drain. Rinse and coarsely chop porcini mushrooms. Heat oil in a medium skillet over medium-high heat. Add prosciutto, and sauté 1 minute. Add onion; sauté for 3 minutes or until tender. Stir in the porcini mushrooms, cremini mushrooms, and next 4 ingredients (cremini mushrooms through garlic); cook 4 minutes or until browned, stirring frequently. Stir in broth and wine, scraping the pan to loosen browned bits.

Bring to a boil; cook for 3 minutes. Combine the cornstarch and 1 tablespoon water in a small bowl. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute, stirring constantly. Add pasta, tossing to coat.

Yield
4 servings (serving size: about 1 1/2 cups pasta)

Nutritional Information :
CALORIES 304(15% from fat); FAT 5.1g (sat 1g,mono 2.6g,poly 1g); PROTEIN 15.4g; CHOLESTEROL 8mg; CALCIUM 24mg; SODIUM 627mg; FIBER 4.6g; IRON 4.9mg; CARBOHYDRATE 48.9g

Source: Cooking Light, OCTOBER 2001
Formatted by : Chupa Babi in MC: 10.14.02