Mushroom Burgers with Barley

Makes 6 burgers

This burger, based in part on the fortifying soup made with the same ingredients, is abundant in mushroom flavour. It is also vegan and gluten-free. Substitute other mushroom varieties, such as oyster mushrooms or plain button mushrooms. The barley with the mushrooms makes for a nice, chewy veggie burger.

Ingredients :

1 Small Potato, Peeled And Cut Into 1/2-Inch (1-Cm) Pieces

3 Tablespoons Water Or Vegetable Broth, Divided

1 Portobello Mushroom

12 Cremini Mushrooms

10 Shiitake Mushrooms

1/2 Teaspoon (2 Ml) Dried Thyme

2 Tablespoons (30 Ml) Balsamic Vinegar

1 Cup (250 Ml) Cooked Barley

1/2 Teaspoon (2 Ml) Salt

1/4 Teaspoon (1 Ml) Freshly Ground Black Pepper

Method :

1. Steam or boil the potato until tender. Mash with a fork. Trim off the stem of the portobello mushroom and scoop out the gills. Chop into 1/2-inch (1 -cm) pieces. Thinly slice the cremini and shiitake mushrooms

2. Heat 1 tablespoon water or veg. broth in pan over medium heat. Cook the portobello mushrooms and dried thyme six to eight minutes, until the mushrooms begin to soften and sweat. Add the cremini and shiitake. Cook for 10 minutes, until the mushrooms have sweated off their moisture and they have dried up in the pan. Deglaze with the vinegar.

3. Transfer mushrooms to a food processor and coarsely puree, or chop the mushrooms finely by hand. Combine the mushroom mixture with the potato, barley, salt and pepper in a mixing bowl. Shape into six patties.

4. Bake on parchment lined cookie sheet pan at 385 degrees for 10-12 min. Flip and bake on other side until crisp, another 10-12 minutes. 

Source: Lukas Volger's Veggie Burgers Every Which Way 

Joe Muer's White Bean Salad

Ingredients :

1 Cup  Dry Navy Beans

2 1/2  Cups  Water

3 Tablespoons  White Wine (Dry)

3 Tablespoons  White Wine Vinegar

2 Tablespoons  Minced Onion

3 Tablespoons  Minced Fresh Parsley

1 Teaspoon  Salt -- (To 1 1/2)

1 Teaspoon  Freshly Ground Pepper -- Or To Taste

Preparation Method :

1. Do not presoak beans. 

2. Add navy beans to 1 c. cold water in an uncovered, medium sauce pan (enough water to cover the beans) and bring to a boil over medium heat. 

3. Reduce to a simmer and cook for 1 1/2 - 2  hours stirring occasionally adding additional water as necessary to keep the beans covered. 

4. After beans are tender but not mushy, remove from heat, drain and let cool at room temperature. 

5. Add remaining ingredients. Mix well and refrigerate for at least 12 hours, stirring occasionally, to blend flavors before serving.

Serves 4

Per Serving (excluding unknown items) : 

188 Calories; 

1g Fat (3.4% calories from fat); 

12g Protein; 

33g Carbohydrate; 

13g Dietary Fiber; 

0mg Cholesterol; 

547mg Sodium.  

Exchanges: 

2 Grain(Starch); 

1/2 Lean Meat;

0 Vegetable; 

0 Fat; 

0 Other Carbohydrates.

Source : "Bob & Rob Allison's Ask Your Neighbor, WNZK 690 Detroit"

Formatted by : Chupa Babi

* Exported from MasterCook *

Instant Espresso Chiller

Ingredients :

1 tablespoon  instant coffee powder
1/2 cup  cold water
1/2 cup  ice cubes
2 packets  Sucralose -- or stevia


Preparation Method :

Combine all the ingredients in a blender and blend until smooth.

AuthorNote : Ice coffee was popular long before trendy coffee bars began to dot our cities. Try this pick-me-up at midday or anytime you can use a little lift.

Source : "Metabolism Miracle Cookbook by Diane Kress RD, 2011"
Formatted by : Chupa Babi

Emeril Lagasse's Tuscan Kale and White Bean Ragout

Ingredients :

2 tablespoons  olive oil
1 bay leaf
2 cloves  garlic -- smashed and roughly chopped
1/4 teaspoon  crushed red pepper
1 small  red onion -- sliced
1 1/2 pounds  Tuscan kale -- rinsed, patted dry, and cut crosswise into 1-inch wide slices
3/4 teaspoon  kosher salt -- plus more if needed
1/4 teaspoon  freshly ground black pepper -- plus more if needed
3 1/2 cups  cooked white beans -- or 2 (15-oz) cans cannellini beans or white beans, drained and rinsed
1 cup  canned diced tomatoes -- with their juices
1/2  cup  vegetable stock -- or canned low-sodium vegetable broth
To drizzle: -- extra-virgin olive oil


Preparation Method :

1. Heat the olive oil in a large sauté pan over medium-high heat. 

2. When it is hot, add the bay leaf, garlic, crushed red pepper and red onion. 

3. Cook until the onion begins to wilt and the garlic begins to turn golden around the edges, 3 to 4 minutes. 

4. Add the kale, salt and pepper, and cook for another 2 minutes. Then add the white beans, tomatoes and stock. 

5. Cover and cook until the kale is wilted and cooked through, about 15 minutes. 

6. Taste and adjust the seasoning if necessary.

7. Transfer the ragout to a serving dish, and drizzle it with extra virgin olive oil to taste. Serve hot.

Per Serving (excluding unknown items) : 

333 Calories; 

7g Fat (18.4% calories from fat); 

19g Protein; 

53g Carbohydrate; 

12g Dietary Fiber; 

trace Cholesterol; 

676mg Sodium.  

Exchanges : 

2 1/2 Grain(Starch); 

1 Lean Meat; 

3 1/2 Vegetable; 

1 1/2 Fat.

Recipe By : Emeril Lagasse, from Farm to Fork: Cooking Local, Cooking Fresh, HarperStudio Publisher, New York, 2010

Source : Dr. Oz Show

Formatted by : Chupa Babi

Broccoli Seitan Delmonico

Ingredients :

3 Tbs. Vegetable Oil
1 cup finely Chopped Onions
1/2 cup Sliced Mushrooms
1/4 tsp. Sea Salt
1/4 tsp. Nutmeg
6 Tbs. Unbleached Flour
2 tsp. nutritional Yeast

1/2 cup chopped Green Olives, Pimento Stuffed (optional - if you don't use the olives, increase the amount of broccoli and mushrooms)

1/4 cup Cashews
2 cups Soy Milk
2 1/2 cups Broccoli Florets
1 1/2 cups diced Seitan
6 cups Cooked Pasta (linguine, rotelle, shells) or 3-4 cups cooked Rice

Directions :

1. Heat the oil in a medium saucepan. Saute the onions and mushrooms with the salt and nutmeg until the onions are translucent. Stir in the flour and yeast, and cook 3-5 minutes longer. Then add the chopped olives (if using), and set aside.

2. Blend the cashews with 1 cup of soy milk until it makes a smooth paste. (You should be able to feel only a slight gritty texture if you rub the mixture between your fingers.) Add the remaining cup of milk, and blend for a few seconds.

3. Pour the cashew milk over the sauteed onion mixture, and stir until well blended. Cook over medium heat, stirring occasionally, until the sauce thickens. (This would be a good time to begin cooking the pasta, if using pasta.) Steam the broccoli for 2-3 minutes, or until tender but crisp. Add it to the sauce mixture. Finally, stir in the diced seitan. Spoon the broccoli seitan sauce over pasta or rice, and serve hot.

Sour Cream Thyme Hummus

Ingredients :

2 cans chickpeas -- (15 ounce)
2/3 cup low-fat sour cream
1 clove garlic -- grated on a Microplane grater
2 tablespoons fresh lemon juice
1 tablespoon dried thyme
2 teaspoons extra virgin olive oil
1 teaspoon cumin
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
1/2 teaspoon smoked paprika


Preparation Method :

1. Place chickpeas, sour cream and garlic in the bowl of a food processor and process until creamy. Scrape down the sides occasionally to make sure everything gets pureed evenly.

2. Add the lemon juice, dried thyme, olive oil, cumin, salt and cayenne pepper, pulse to combine. Taste the hummus and add more of any ingredient according to your preference.

3. Hummus can be made in advance and stored for a day or two in a tightly sealed container in the refrigerator. To serve, spoon hummus into a bowl and sprinkle lightly with smoked or regular paprika. Serve with fresh vegetables or store-bought or homemade pita chips.

4. This hummus recipe makes 2 cups.

Per Serving (excluding unknown items):

220 Calories;
5g Fat (20.8% calories from fat);
11g Protein;
34g Carbohydrate;
9g Dietary Fiber;
4mg Cholesterol;
169mg Sodium.

Exchanges:

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


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

Source : "Adapted from Cooking Equipment@about.com"
Formatted by : Chupa Babi
* Exported from MasterCook *

Cincinnati Chili Pasta

Ingredients :

10 oz. very lean ground beef
4 t vegetable oil (1 T. plus 1 t.)
3/4 c. chopped green bell pepper
3/4 c. chopped onion
2 cloves garlic, minced
2 T. chili powder
1/4 t. freshly ground black pepper
1/8 t. ground cinnamon
1/8 t. salt
1 1/2 c. coarsely chopped canned tomatoes, with juice
1 c. tomato sauce
1/2 t. granulated sugar
6 oz. spaghetti
1 1/2 oz. medium-sharp cheddar cheese, shredded
2 T. minced scallions

Prepration Method :

1. In a medium saucepan over medium-high heat, warm the oil until hot but not smoking. Crumble in the ground beef and cook, stirring frequently, until the beef is no longer pink, about 6 minutes.

2. Stir in the bell pepper, onion, and garlic, and reduce heat to medium. Saute until the vegetables are tender, about 6 minutes. Stir in the chili powder, black pepper, cinnamon, and salt, and cook unti the spices are fragrant, about 30 seconds.

3. Add the tomatoes, tomato sauce, and sugar, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer until the chili is thinckened and the flavors are blended, about 30 minutes.

4. Meanwhile, cook the spaghetti in a large pot of boiling water until al dente, 9 to 11 minutes, or according to package directions. Drain in a colander and transfer to a serving bowl. Spoon the chili over the spaghetti, top with the cheddar cheese and scallions, and serve.


Serving size: 1 1/2 cups

Nutritional values:

401 calories;
27 g. protein;
12 g fat;
47 g carbohydrate;
52 mg cholesterol;
731 mg sodium

Source : Low Fat Good Cooking

Chinese Corn Crepes - Jian Bin - 1 pt, 12g Carbohydrate; 1g Dietary Fiber

Serving Size : 13

Ingredients :

1 3/4 - cups water -- plus 2 tb water
1 cup yellow cornmeal
1/2 cup all-purpose flour
1 teaspoon salad oil
1/4 teaspoon salt
vegetable cooking spray

Preparation Method :

1. Whirl all ingredients in a blender.

2. Spray a 6- to 7-inch crepe pan with vegetable oil cooking spray; heat pan over medium heat until a drop of water dances on the surface.

3. To cook each crepe, pour 3 tablespoons batter into pan; tilt so batter covers entire surface.

4. Cook until top of crepe is dry. Carefully turn crepe and brown other side; then turn out onto a plate.

5. Stack crepes as made.

6. Use more cooking spray as needed to prevent sticking; stir batter often to keep cornmeal from settling.

7. While barbecuing the pork, wrap stacked crepes in foil and reheat in a 350 degree oven until warm (about 15 minutes).

8. To serve, cut pork into thin slices. Wrap pork in crepes, adding hoisin sauce and onions to taste.

Yields 12 to 14 crepes.

"In northern China, dried and ground corn is used to make jian bin; crisp-chewy, crepelike griddlecakes. Here, they're wrapped around thinly sliced barbecued [favorites] for a savory appetizer."

Per Serving (excluding unknown items):

59 Calories;
1g Fat (8.8% calories from fat);
1g Protein;
12g Carbohydrate;
1g Dietary Fiber;
0mg Cholesterol;
42mg Sodium.

Exchanges:

1 Grain(Starch);
0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0

Source : "Posted to KitMailbox Digest by Cairn Rodrigues on Sep 18, 1998"
Formatted by : Chupa Babi
* Exported from MasterCook *

Low Fat Low Carb Halibut With Cilantro And Lime

Serving Size : 4

Ingredients :

1 pound halibut -- tuna or swordfish steaks
2 tablespoons fresh lime juice
1/4 cup low-sodium soy sauce
1 teaspoon cornstarch
1/2 teaspoon fresh ginger -- minced
1/2 teaspoon vegetable oil
1/2 cup red or yellow onion -- slivered
2 cloves garlic -- minced
1/4 cup cilantro -- coarsely chopped

Method :

1. Cut halibut into 1-inch pieces; sprinkle with lime juice.

2. Blend soy sauce into cornstarch in cup until smooth; stir in ginger.

3. Heat oil in wok or large nonstick skillet over medium heat. Add onion and garlic; stir-fry 2 minutes.

4. Add halibut; stir-fry 2 minutes or until halibut is opaque. Stir soy sauce mixture; add to wok. Stir-fry 30 seconds or until sauce boils and thickens.

5. Sprinkle with cilantro.

6. Garnish with lime wedges, if desired.


Per Serving (excluding unknown items):

151 Calories;
3g Fat (20.0% calories from fat);
25g Protein;
4g Carbohydrate;
trace Dietary Fiber;
36mg Cholesterol;
665mg Sodium.

Exchanges:

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

Source : Low Fat Good Cooking

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

Orange, Onion, and Balsamic Sauce

Makes about 1 cup.

Ingredients :

1 medium red onion
1 cup orange juice
1/2 cup balsamic vinegar
1 to 2 tablespoons sugar


Method :

1. Halve onion through root end and cut crosswise into very thin slices.

2. In a 1 1/2-quart heavy saucepan simmer onion with orange juice and vinegar, stirring occasionally, until liquid is reduced and thickened, 30 to 40 minutes.

3. Stir in sugar and salt to taste and cook mixture over low heat, stirring, until sugar is dissolved.

4. Serve sauce warm or at room temperature.


No need to squeeze oranges for this recipe, as the sweetness and body of store — bought juice are key. If you cook the mixture down until most of the liquid is evaporated, you’ll end up with a delicious onion confit rather than a sauce. Either way, we like to serve this with grilled meats and chicken as well as fish.


Author : Wesley Maloney, Bedford, New Hampshire
Source : Gourmet
Formatted by : Chupa Babi

Weight Loss Recipes - Crockpot Herb Potato-Fish Bake

Makes 4 servings {Ideal crockpot size: 4-quart}

Ingredients :

10 3/4-oz. can cream of celery soup
1/2 cup water
1-lb. perch fillet, fresh or thawed
2 cups cooked, diced potatoes, drained
1/4 cup freshly grated Parmesan cheese
1 Tbsp. chopped parsley
1/2 tsp. dried basil
1/4 tsp. dried oregano

Method :

1. Combine soup and water. Pour half in crockpot. Spread fillet on top. Place potatoes on fillet. Pour remaining soup mix over top.

2. Combine cheese and herbs. Sprinkle over ingredi­ents in crockpot.

3. Cover. Cook on High 1-2 hours, being careful not to overcook fish.

Basic Nutritional Values:

Calories 269 (Calories from Fat 73),
Total Fat 8 gm (Saturated Fat 2.8 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 2.2 gm, Cholesterol 56 mg),
Sodium 696 mg,
Total Carbohydrate 22 gm,
Dietary Fiber 2 gm,
Sugars 2 gm,
Protein 26 gm

Source : Low Fat Good Cooking Group

Weight Loss Recipes - Shrimp Fra Diablo

Ingredients :

1 tablespoon olive oil
3 garlic cloves minced
1 medium onion chopped
115 ounce can tomato puree
16 ounce can tomato paste
2 tablespoons red wine
2 tablespoon crushed red pepper
2 teaspoons capers
2tablespoons minced basil
1 1/2 pounds shelled and deviened medium shrimp

Method :

1. In a heavy skillet, heat the oil. Add the garlic and onion and saute for 5 minutes. Add the tomato puree and tomato paste. Bring to a boil.

2. Add the red wine, red pepper and capers. Lower the heat and simmer for 15 minutes.

3. Add the shrimp and cook over low heat for 4-5 minutes until shrimp just turn pink. Serve over pasta if desired.

Makes 6 servings of 3 ounce shrimp plus sauce.

Very lean meat exchange 3; starch exchange 1;

Nutritional Info:

calories 205; total fat 5gm; saturated fat 1g; cholesterol 170 mg; sodium 299 mg; total carbohydrate 16 g; dietary fiber 3g; total carbohydrate 16g;

Recipe from : Diabetic Meals In 30 minutes or Less

Fat Free Cooking Recipes - Cauliflower Poppers

Yields : about 1/2 cup per serving.

Ingredients :

1 sprays cooking spray
1 small head cauliflower
1/2 tsp ground cumin
1/2 tsp chili powder, or more to taste
1/2 tsp table salt
1/2 tsp black pepper

Directions :

1. Preheat oven to 400°F. Coat a baking sheet with cooking spray.

2. Cut cauliflower florets into bite-sized pieces. (There should be about 4 cups.) Place cauliflower in a medium bowl and add cumin, chili powder, salt and pepper; toss well to coat.

3. Spread cauliflower on prepared baking sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes.

Nutritional Info
Fat: 0.1g
Carbohydrates: 2.0g
Calories:9.4
Protein: 0.7g

Weight Loss Recipes - Seafood Minestrone

Makes 4 servings

Ingredients :

2 cloves garlic, minced
1 Tbsp. extra virgin olive oil
2 leeks, halved lengthwise and sliced 1/2-inch thick
2 14-oz. cans reduced-sodium chicken broth
2 cups water
1 15-oz. can navy beans, rinsed and drained
1 tsp. dried thyme, crushed
4 oz. broken dry linguini or fettuccine
1 pound peeled and deveined medium shrimp and/or bay scallops
4 medium Roma tomatoes, coarsely chopped
1 cup fresh arugula or spinach
Freshly ground pepper

Directions :

1. In 4-quart Dutch oven cook garlic in oil for 15 seconds; add leeks. Cook and stir until tender.
2. Add broth, water, beans, and thyme; bring to boiling.
3. Add linguini. Simmer, uncovered, for 10 to 12 minutes or until pasta is just tender, stirring occasionally. Stir in seafood. Simmer 2 minutes or until seafood is just opaque.
4. Divide among soup plates. Add tomatoes and arugula. Season to taste with pepper.

Nutrition facts per serving:
Calories 442, Total Fat (g) 7, Saturated Fat (g) 1, Monounsaturated Fat (g) 3, Polyunsaturated Fat (g) 2, Cholesterol (mg) 172, Sodium (mg) 1138, Carbohydrate (g) 57, Total Sugar (g) 7, Fiber (g) 9, Protein (g) 42

Source : The Better Homes And Gardens Daily Recipe Mailer

Stewed Potatoes & Spinach with Buttermilk - Aloo chaas, 3 pts

Makes 4 servings, 1 cup each

Ingredients :

1 pound russet potatoes, or Yukon Gold potatoes, peeled and cut into 2-inch chunks
2 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed
1 cup boiling water
1/2 cup firmly packed fresh cilantro
4 large cloves garlic, peeled
3/4 teaspoon salt
1 tablespoon canola oil
1/4 teaspoon ground turmeric
1/2 cup nonfat buttermilk
1 tablespoon whipping cream
8 ounces baby spinach, (organic tastes much better)

Direction :

1. Place potatoes in a medium bowl; cover with cold water to prevent browning. Place chiles in a small heatproof bowl and pour the boiling water over them. Set aside until they are reconstituted, about 15 minutes. Reserving the chile-soaking water, coarsely chop the chiles (do not seed).

2. Pile cilantro, garlic, salt and the chopped chiles in a mortar. Pound the ingredients to a pulpy mass with the pestle, using a spatula to contain the mixture in the center for a concentrated pounding. (Alternatively, mince the ingredients in a food processor.)

3. Heat oil in a large skillet over medium-high heat. Add the spice paste and cook, stirring, until the garlic is honey-brown and the chiles are pungent, 1 to 2 minutes. (Make sure to use adequate ventilation.) Drain the potatoes and add along with turmeric; cook, stirring to coat the potatoes with the yellow spice, about 30 seconds. Pour in the reserved chile-soaking water and scrape the pan to loosen any browned bits; bring to a boil. Reduce heat to a gentle simmer, cover and cook, stirring occasionally, until the potatoes are fork-tender, 15 to 20 minutes.

4. Whisk buttermilk and cream in a small bowl.

5. When the potatoes are tender, pile the spinach leaves over them, cover and cook until the spinach is wilted, 3 to 4 minutes. Remove from the heat and stir in the buttermilk mixture.

Per serving:
183 calories; 5 g fat (1 g sat, 2 g mono); 5 mg cholesterol; 32 g carbohydrate; 5 g protein; 5 g fiber; 565 mg sodium; 452 mg potassium.

Nutrition bonus:
Vitamin C (80% daily value), Vitamin A (50% dv), Folate (31% dv), Iron (15% dv). 2 Carbohyrate Servings

Exchanges: 1 1/2 starch, 1 vegetable, 1 fat

This stewlike potato and spinach curry can be served as a side dish or as part of a vegetarian buffet. The touch of cream prevents the buttermilk from curdling when it’s heated and helps balance the heat from the pungent chiles.

Source: EatingWell, Jan/Feb 2008
Formatted by : Chupa Babi: 01.10.08

Weight Loss Shake Recipe - Orange Julius

Orange Julius

Serving Size : 3

Ingredient :

6 ounces tofu, silken, Mori-Nu Lite -- comes out to half a 12.3 oz box
1 banana -- ripe
1/2 cup orange juice, frozen concentrate -- calcium enriched
1 cup soy milk -- or rice milk
2 tablespoons maple syrup
1/2 teaspoon vanilla
5 ice cubes

Preparation Method :

1. Combine all ingredients in a blender and process until completely smooth.
2. Serve immediately.

Yield: "3 cups"

Per Serving:
195 Calories; 2g Fat (9.8% calories from fat); 7g Protein; 38g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 61mg Sodium.

Exchanges:
1/2 Lean Meat; 2 Fruit; 0 Fat; 1/2 Other Carbohydrates.

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

Recipe By : Kristine Kieswer
Source: "Recipe from Healthy Eating for Life for Women"
* Exported from MasterCook *

Weight Loss Ideas - AICR Turkey Apple Breakfast Patty

AICR Turkey Apple Breakfast Patty - 1 pt, 1 g carb, 1g fiber

Makes 8 servings.

Ingredients :

1 lb. lean ground turkey breast or ground turkey
1/2 Granny Smith apple, peeled, cored and diced
1 large garlic clove, minced
1 tsp. dried sage
1/2 tsp. salt
1/2 tsp. dried thyme
1/2 tsp. ground fennel
1/4 tsp. crushed red pepper flakes (optional)
1/4 tsp. freshly ground black pepper
1/8 tsp. ground coriander

Method :

1. In a large bowl, combine all the ingredients, mixing well. Form into 8 patties.
2. On a lightly sprayed nonstick indoor grill pan, grill over medium heat 5-7 minutes per side or until completely cooked.

Per serving:
68 calories, <1 g. total fat (0 g.saturated fat), 1 g. carbohydrate, 14 g. protein, <1g. dietary fiber, 173 mg. sodium.

This breakfast treat made from turkey and apple is a delicious alternative to traditional breakfast meats and a lot better for you, too. Turkey delivers a lot less saturated fat than ground beef. Also, an apple a day may keep more than just the doctor away apples contain phytochemicals that help prevent cancer. The spices in this sausage boost flavor and keep the sodium count low.

Source: American Institute Cancer Research
Formatted by : Chupa Babi in MC

Weight Loss Bread Recipes - Banana-Blueberry Bread

Banana-Blueberry Bread

Ingredients:

1/2 cup butter
1 cup sugar
2 eggs
1 cup mashed ripe bananas
1 cup frozen blueberries
1-1/2 cup all-purpose flour
1 tsp vanilla
1 tsp baking soda
1/4 tsp salt
1/2 cup quick cooking oats
1/2 cup nuts (optional)

Preparation:

1. Preheat oven to 325°F degrees. Grease and flour 2 loaf pans.
2. Cream together butter and sugar. Beat in eggs. Add mashed bananas.
3. Measure flour, reserving 2 tablespoons of flour to coat blueberries.
4. Stir baking soda and salt into flour, mixing well.
5. Stir in oats. Fold into banana mixture.
6. Stir in vanilla. Sprinkle the 2 tablespoons flour over blueberries, then fold into batter. Stir in nuts.
7. Transfer batter to loaf pans. Bake about 50 minutes.

Weight Loss Menu Plans - Ham & Parm Grilled Sandwich

Ham & Parm Grilled Sandwich

Points : 4

Ingredients:

2 slices whole wheat bread
5 slices OSCAR MAYER Thin Sliced Smoked Ham
2 thin slices tomato
1 Tbsp. KRAFT Light Zesty Italian Reduced Fat Dressing
2 tsp. KRAFT 100% Grated Parmesan Cheese

Method :

1. Cover 1 of the bread slices with ham, tomatoes and remaining bread slice.
2. Mix dressing and cheese; spread evenly onto outside of sandwich.
3. Cook in skillet sprayed with cooking spray on medium heat 3 min. on each side or until golden brown on both sides.

Nutrition Facts :
Calories 230 , Total fat 6 g, Dietary fiber 4 g