Healthy Soup Recipes - Zero Point Soup

Zero Point Soup

Ingredients:

2/3 cup sliced carrots
1/2 cup diced onions
2 garlic cloves, minced
3 cups fat-free broth (beef, chicken, or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1 tbsp. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 cup diced zucchini

Directions:

In a large saucepan sprayed with nonstick cooking spray, saute carrots, onions and garlic over low heat for about 5 minutes. Add broth, cabbage, green beans, tomato paste, basil, oregano and salt, and bring to a boil. Lower the heat, cover, and simmer for around 15 minutes or until beans are tender. Lastly, stir in the zucchini and continue to heat soup for 3 - 4 minutes. Makes 4 servings. Enjoy!!

Smart Ones Recipes - Ham & Parm Grilled Sandwich

The "spread" would work with any of your sandwiches.

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.

Points : 4
Nutritional Information : Calories 230, Total fat 6 g, Dietary fiber 4 g

Low Fat Rice Recipes - Spanish Rice using Quinoa

Spanish Rice using Quinoa

Ingredients :

3/4 cup Quinoa (rinsed numerous time)
1 15 ounce can of dice tomatoes blended
2-3 garlic cloves minced
1 tbsp chili powder
2 tsp ground cumin
1/4 tsp cayenne

Direction :

Blend canned or fresh tomatoes in a blender to remove chuncks (my preference)
Add water to tomatoes so you have 1 1/2 cups liguid (tomatoes + water)
Add well rinsed quinoa, water/tomato mixture and garlic to a sauce pan and heat to boiling Lower heat & simmer for 15-20 minutes until the liquid is absorbed
Add remaining ingredients

Quick Healthy Recipes - Yummy Carrot Spice Muffins

Yummy Carrot Spice Muffins

Ingredients :

1 1/2 cups White whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt (optional)
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon ground ginger
1/8 teaspoon allspice
1/3 cup honey or brown sugar (I used 1/3 cup Rapadua)
egg replacer equivalent to 1 egg
1/2 cup soymilk + 1 tablespoon of vinegar (vegan version of buttermilk)
1/3 applesauce
1/2 teaspoon vanilla
1 1/2 cups grated carrots
1/2 cup raisins (optional)
1/2 cup chopped nuts (I used pecans, YUM!)

Method :

-> Preheat oven to 400°F.
-> Mix together dry ingredients- flour, soda, powder, salt, cinnamon, nutmeg, ginger, allspice.
-> Mix together wet ingredients- honey/brown sugar, egg, soymilk,applesauce, vanilla and the carrots, raisins and nuts.
-> Stir the wet and dry ingredients together until just moistened.
-> Bake for about 15 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Recipes for Diabetic People - Diabetic Polenta Canapes

Yield: 16 canapes (8 servings)

Ingredients :

One 13-to 14-ounce can reduced-sodium chicken broth,
or 2 cups Homemade Chicken Broth
1/2 cup yellow cornmeal
1/4 teaspoon salt
1 tablespoon olive oil
4 marinated artichoke hearts, drained and quartered
3 slices (about 3 ounces) part-skim mozzarella cheese, cut into 32 very thin strips

Directions :

- Combine 1 cup water, the broth, cornmeal, and salt in a saucepan. Bring to a boil, stirring constantly.
- Simmer over low heat 10 to 12 minutes, or until thickened, stirring frequently. Stir in the oil.
- Spray an 8-inch-square dish or pan with non-stick pan spray. Pour the batter into the pan and chill until firm.
- Cut the polenta into 16 squares, each 2x2 inches. Place the squares on a jelly roll pan or cookie sheet.
- Place an artichoke heart quarter on each square.
- Crisscross 2 strips of cheese over each artichoke heart, forming an X.
- Preheat the broiler. Broil 5 to 6 inches from the heat until the cheese is melted and the polenta is heated through, about 3 minutes.

Nutritional Information Per Serving (2 canapes):
Calories: 145, Fat: 8 g, Cholesterol: 8 mg, Sodium: 333 mg, Carbohydrate: 14 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 7 g

Diabetic Exchanges: 1 Starch/Bread, 1-1/2 Fat

Source: The New Family Cookbook for People with Diabetes Via The Diabetic Gourmet Daily Recipe Mailer

Fat Burner Soup Recipe - Lentil Soup

Ingredients :

1 c. dry lentils
6 c. water
2 cloves garlic
1 diced onion
2 celery stalks, sliced
2 carrots, diced
1 bay leaf
2 Tbsp olive oil
4 chicken bouillon cubes
salt & pepper to taste at end

Method :

Bring lentils, water, garlic, onion, celery, carrot, bouillon, & bay leaf to a boil. Boil 5 min. Reduce heat to low, Partially cover & simmer 45-50 min, until lentils are tender and thick. At the end, add the oil & season to taste. May need to add extra water if it is too thick. Remove bay leaf before serving.

Low Fat Shrimp Recipes - Sweet & Sour Stir-Fried Shrimp

Serves: Four 1-cup servings
Prep Time: 20 min.
Cook Time: 10 min.

Sauce Ingredients:

1/3 cup pineapple juice
2 tbsp. red wine vinegar
2 tsp. Splenda
1 tsp. "light" soy sauce
2 garlic cloves, minced
2 tsp. arrowroot

General Ingredients:

1 lb. Large Shrimp, peeled and deveined
3 tbsp. flour
3 tsp. canola oil (divided into 1/3 and 2/3 portions)
1 medium red pepper, cored and thinly sliced
1/2 large red onion, thinly sliced
1/2 cup pineapple chunks

Instructions:

1. Combine all sauce ingredients and set aside.
2. Coat the shrimp with flour and shake off excess
3. Heat 2/3 of the oil (2 tsp) in a large wok (or similar) over medium-high heat.
4. Saute the shrimp in batches until golden brown on both sides, generally about 3 min. each batch.
5. Remove shrimp from the wok and set aside.
6. Add the remaining 1/3 of the oil (1 tsp) to the wok along with the peppers and onions, stir-frying for 5 min.
7. Add the pineapple chunks and sauce mix for about a minute, or until the sauce thickens.
8. Add the shrimp.
9. Serve and enjoy!

Nutrition Facts (per serving): Calories: 222, Total Fat: 5g, Sat. Fat: 0.5g, Sodium: 237mg, Total Carbs: 26g, Fiber: 2g, Sugars: 16g, Protein: 19g

Source : CPT JACK'S BASIC TRAINING
Fitness Training & Nutrition Leadership

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

Protein Recipes - Ana's Bulgur Pilaf

ANA'S BULGUR PILAF
(Bulgur wheat with toasted pasta, onions & brown butter)

Ingredients :

12 oz coarse bulgur
3 TBS brown butter
1 onion -- finely chopped
5 cups chicken broth or water
salt & freshly ground black pepper
2 coils or nests of angel hair pasta -- crushed into ¼ inch small pieces (optional)

Preparation Method :

1. Place pasta on a baking sheet and bake in the oven at 350 degrees until it's caramel brown.

2. Place 3 TBS butter in a small heavy saucepot and simmer until it starts to foam and then turn brown--about 4 minutes. It should smell like hazelnuts. Strain thru a fine strainer and set aside.

3. Wash the bulgur and drain.

4. In a large saucepan with a lid, add 2 TBS brown butter and soften the onions by cooking for about 5 minutes. Add bulgur and cook for 1-2 minutes. Add broken pasta and liquid and season with a little salt and pepper. Cook vigorously for 5 minutes, then reduce the heat and simmer until almost all the liquid is absorbed.

5. Remove the pan from the heat. Lift the lid, place a dry dishtowel over it and press the lid down tightly on top. Leave to steam for a further 15-20 minutes. The cloth will absorb all the moisture.

6. Fluff with a fork and serve hot with yogurt and a drizzle more of brown butter.

Serves 6

Per Serving (excluding unknown items): 42 Calories; trace Fat (3.4% calories from fat); 1g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 1 1/2 Vegetable.

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

Formatted by : Chupa Babi in MC
© Ana Sortun, 2006
* Exported from MasterCook *

Fat Free Breakfast Recipes - Spiced Ratatouille

Spiced Ratatouille - 0 pts

Ingredients :

2 tsp. sweet paprika
1/2 tsp. ground cinnamon
1/4 tsp. ground ginger
2 medium zucchini, 3/4 lb., cut into 1/2-inch slices
1 small eggplant, 3/4 lb., cut in 1-inch cubes*
1 large red bell pepper, seeded and diced
1 large red onion, diced
2-3 large garlic cloves, minced
1 Tbsp. fresh lemon juice
2 tsp. dried basil
Salt and freshly ground black pepper, to taste

Preparation Method :

In a deep, medium skillet over medium heat, toast the paprika, cinnamon and ginger about 1 minute or until fragrant, stirring constantly with a wooden spoon. Add the zucchini, eggplant, pepper, onion and garlic. Pour in 3/4 cup water. Add the lemon juice. Cover and bring the liquid to a boil. Reduce the heat and simmer until the vegetables are tender, about 15 minutes.

Add the basil. Season to taste with salt and pepper. Cook until the eggplant is very soft and the stew is thick, about 10 to 15 minutes, stirring occasionally. Remove the cover during cooking if there seems to be too much liquid. Serve at room temperature or slightly chilled. Store tightly covered in a refrigerator for 4-5 days.

Makes 6 servings.

Per serving: 46 calories, 0 g. total fat (0 g.saturated fat), 10 g. carbohydrate, 2 g. protein, 3 g. dietary fiber, 10 mg. sodium.

*Eggplant may be used with or without peel.*

This southern French dish is tough to pronounce (ra-tuh-TOO-ee) and even tougher to resist. Typically ratatouille combines eggplant, tomatoes, onions, bell peppers, zucchini, garlic and herbs stewed together. This ratatouille is spiced with cinnamon, paprika and basil, among other seasonings.

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

Recipes for Diabetic People - Diabetic Garlic Sticks

Diabetic Garlic Sticks

Yield: 4 servings

Ingredients :

2 tablespoons extra-virgin olive oil
4 slices day-old white bread
2 tablespoons grated Parmesan cheese
2 cloves garlic, minced
1 teaspoon dried oregano

Directions :

Preheat the oven to 375 degrees F. Spray a baking sheet with nonstick cooking spray. Pour the oil into a small bowl. Cut each slice of bread into 5 even strips, about 3/4 inch wide. Arrange on a piece of wax paper. Brush each strip lightly with the oil on both sides. In a small bowl, combine the cheese, garlic, and oregano. Sprinkle the mixture over the strips, pressing with your fingers to make the crumb mixture adhere. Place on the prepared baking sheet and bake until lightly browned, about 13 minutes.

Nutritional Information Per Serving (5 sticks):

Calories: 144, Fat: 9 g, Cholesterol: 4 mg, Sodium: 199 mg, Carbohydrate: 13 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 4 g

Diabetic Exchanges: 1 Starch, 1-1/2 Fat

Source: "Forbidden Foods Diabetic Cooking" via The Diabetic Gourmet Daily Recipe Mailer

Different Diet Plans - Chewy Ginger Snaps

Ingredients :

1/2 cup butter, softened
1 cup sugar, divided
1/4 cup molasses
1 large egg
2 teaspoons baking soda
2-1/4 cups flour
1/2 teaspoon ground cloves
1 teaspoon ground ginger
2 teaspoon cinnamon
1/2 teaspoon salt
3 ounces crystallized ginger, chopped coarsely

Direction :

1. Preheat oven to 375°F.

2. Combine softened butter, sugar, molasses and egg. Using a mixing, beat well. Stir in crystallized ginger.

3. Sift dry ingredients together. Add to wet mixture. Mix well. Form 1 inch balls.

4. Roll in remaining 1/4 cup granulated sugar.

5. Place on greased cookie sheet, 2 inches apart.

6. Bake 8-10 minutes.


This recipe Makes 3 dozen cookies. WW Points estimated at 2 per cookie.

My notes: I use Smart Balance Light spread for a 1 pt cookie (77calories/ 1g fat/ 0g fiber). Also, the dough is easier to handle if chilled so keep it refrigerated between batches.

Per Serving: 89 Calories; 3g Fat (27.8% calories from fat); 1g Protein; 15g Carbohydrate; trace Dietary Fiber; 13mg Cholesterol; 130mg Sodium.

Weight Reduction Recipes - Dried Rosemary Garlic Seasoning Mix

Cuz Fatima's Dried Rosemary Garlic Seasoning Mix

Ingredient :

1 tablespoon coarse salt -- (sea or koster)
1 tablespoon freshley cracked black pepper - or red, or white, but FRESH
1 tablespoon dried rosemary -ground, and finely sieved (all spines, seeds and chunks removed)
1 tablespoon dried garlic-ground

1. Mix and store in brown/blue glass bottle our of sunlight.


Per Serving (excluding unknown items):

11 Calories; 1g Fat (33.1% calories from fat); trace Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 5642mg Sodium. Exchanges: 0 Grain(Starch); 0 Fat.

NOTES : CHUPANOTE: I put everything in a coffee grinder I keep for spices, and whiz it to desired texture. I like more rosemary and garlic, so I double those (and of course use red pepper flakes!!!)

Nutr. Assoc. : 0 0 0 0

Recipe By : Chupababi

* Exported from MasterCook *

Smart Ones Recipes - Chicken Passata

Chicken Passata - Serves 4

8 chicken thighs, skinned
1 tsp olive oil
1 medium onion, sliced thinly
2 red peppers, seeded and sliced
1 garlic clove, crushed
1 1/4 cups passata
2/3 cup dry white wine
1 tsp dried oregano
4 oz can cannelini beans, drained
3 tbsp breadcrumbs
Salt and pepper to taste

Fry the chicken in the oil in a non-stick or heavy pan until golden brown. Remove and keep hot. Add the onion and peppers to the pan and gently saute until softened, but not brown. Stir in the garlic.

Add the chicken, passata, wine and oregano. Season well, bring to the boil then cover the pan tightly. Lower the heat and simmer gently, stirring occasionally for 35 minutes or until the chicken is tender and the juice run clear, not pink, when pierced with the point of a knife.

Stir in the cannelini beans and simmer for a further 5 minutes until heated through.

Sprinkle with the breadcrumbs and cook under a hot grill until golden brown.

Nutrient Analysis per serving
Calories 248 kcal, Fat 2 g, Cholesterol 73 mg, Fiber 4 g

Healthy Cooking Recipes - Creole Skillet Dinner

Creole Skillet Dinner

Flex Points Per Serving :3
Serving Size : 8

Ingredients :

4 cups fat-free chicken broth
2 1/2 cups brown rice -- uncooked
1 cup red onion -- chopped
3 cloves garlic -- minced, divided
1 1/4 teaspoons chili powder
1/2 teaspoon ground turmeric
1/4 teaspoon pepper
1 bay leaf
1 large red bell pepper -- julienned
1 large green bell pepper -- julienned
2 green onions -- sliced
1 teaspoon fresh parsley -- chopped
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon hot pepper sauce
1 cup fresh mushrooms -- sliced
1 medium tomato -- chopped
1 cup frozen peas -- thawed
1 pound skinless boneless chicken breasts -- thinly sliced
2 tablespoons lemon juice

Directions :

1. In a saucepan, combine broth, rice, red onion, 1 teaspoon garlic, chili powder, turmeric, pepper and bay leaf; bring to a boil. Reduce heat; cover and simmer for 50 minutes or until rice is tender. Discard bay leaf.

2. In a skillet coated with nonstick cooking spray, combine the next seven ingredients and remaining garlic; saute for 2 minutes over medium-high heat. Add mushrooms; cook until peppers are crisp-tender. Add tomato and peas; heat through. Remove from the heat. Add rice; keep warm.

3. Over medium-high heat, cook and stir chicken in lemon juice until chicken juices run clear. Add to rice mixture; toss.

Per Serving (excluding unknown items):
327 Calories; 3g Fat (6.9% calories from fat); 25g Protein; 55g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 321mg Sodium.

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

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

Source: "Taste of Home's Low-Fat Country Cooking"
Recipe By: Bonnie Brann, Pasco, Washington

* Exported from MasterCook *

Fat Burner Soup Recipes - Sweet-and-Sour Green-Tomato Salsa

Ingredients :

1 red bell pepper
2 1/2 cups chopped green tomato
1 tablespoon balsamic vinegar
1 teaspoon brown sugar
1/2 teaspoon salt
1/3 cup finely chopped sweet onion
1 garlic clove, minced

Directions :

Preheat broiler.
Cut the bell pepper in half lengthwise, discarding seeds and membranes. Place the pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and finely chop.

Place the chopped green tomato, vinegar, sugar, and salt in a blender or food processor, and process until smooth.

Place the tomato mixture in a small saucepan; cook over medium-high heat 5 minutes or until liquid almost evaporates. Place in a small bowl; cool to room temperature. Add roasted pepper, onion, and garlic to tomato mixture; toss well.

Yield :
3/4 cup (serving size: 1/4 cup)

Nutritional Information :
CALORIES 13(14% from fat); FAT 0.2g (sat 0.0g,mono 0.0g,poly 0.1g); PROTEIN 0.4g; CHOLESTEROL 0.0mg; CALCIUM 4mg; SODIUM 102mg; FIBER 0.6g; IRON 0.3mg; CARBOHYDRATE 2.9g

Source: Ronni Lundy , Cooking Light

Formatted by : Chupa Babi in MC

ChupaNote: Use Japanese rice vinegar (seasoned or not, doesn't matter), double the garlic, add 1 teaspoon red pepper flakes to the tomato mixture. This salsa makes a terrific pasta sauce, thinned with olive oil.

Daily Diet Menu - Quick Kimchee

Ingredients :

1 small head napa (Chinese) cabbage, cored and cut into 1-inch squares (about 8 cups)
2 cloves garlic, minced
1/4 cup water
2 tablespoons distilled white vinegar
1 tablespoon toasted sesame oil
2 teaspoons finely grated fresh ginger
3/4 teaspoon salt
1/2 teaspoon sugar
1/2 teaspoon crushed red pepper
3 scallions, sliced
1 carrot, peeled and grated

Directions :

1. Combine cabbage, garlic and water in a large saucepan and bring to a boil over high heat. Reduce heat to medium-low and cook, stirring once or twice,until tender, 4 to 5 minutes.

2. Meanwhile, whisk vinegar, oil, ginger, salt, sugar and crushed red pepper in a large bowl.

3. Add the cabbage, scallions and carrot to the bowl and toss to combine.Refrigerate for about 25 minutes before serving.

Makes 8 servings, 1/2 cup each
Active Time: 15 minutes
Total Time: 40 minutes
Ease of Preparation : Easy

NUTRITION INFORMATION: Per serving:
37 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 4 g carbohydrate; 1 g protein; 1 g fiber; 235 mg sodium; 47 mg potassium.

Nutrition bonus: Vitamin A (50% daily value), Vitamin C (40% dv). 0 Carbohydrate Servings Exchanges: 1 vegetable

This quick, spicy, tangy cabbage side dish stands in for the traditional salty Korean staple. Unlike fermented kimchi, this quick variation is best eaten shortly after preparing and does not keep its crunchy texture when stored. Enjoy it with grilled meats or chicken.

ChupaNote: I doubled the garlic, ginger, red pepper and scallions. Used Japanese rice vinegar instead of distilled. We call it 'Korean Coleslaw'!!!!

Source: EatingWell, March/April 2007

Formatted by : Chupa Babi in MC: 03.11.07

Heart Health Recipes - Heart Healthy Chicken Stir Fry

CHICKEN STIR FRY - HEART HEALTHY

2 chicken breasts, cut in bite size pieces
1 c. carrots, cut diagonally
1 c. broccoli flowerettes and stems
1 c. celery, cut diagonally
1 green pepper, diced
1 red pepper, diced (optional)
1 med. sweet onion, sliced in rings
1/2 c. chunk pineapple (save juice)
Sweet and sour sauce
Slivered almonds (garnish)
Rice

Boil chicken in water until almost done. Strain. Save juice. Add pineapple juice to make about 1 1/2 cups. Add 3 tablespoon sweet and sour sauce. Thicken with arrow root (or cornstarch). Cook until slightly thick, cover and keep warm.

Use a wok and saute carrots, push aside, saute broccoli, push aside, saute celery, push aside, saute green and red peppers, push aside, saute onion. Secret is to undercook vegetables so they stay crisp. Add pineapple and cooked chicken. Mix thoroughly. Add hot liquids and mix again. Garnish with slivered almonds. Serve with rice.

NO nutritional analysis available -- suggestion: use calorie-count or fitday dot com to figure out by adding all the ingredients and methods together :)

Healthy Cooking Recipes - Green Pea Salad Recipe

WOW Pea Salad

SALAD

2 cups fresh or frozen Peas, rinsed and drained
1 cup fresh or frozen corn, rinsed and drained
1/2 cup onion finely chopped
1 cup celery finely chopped
1/4 cup green pepper finely chopped
1 jar chopped pimiento

DRESSING

1/2 cup Maple Syrup
1/3 cup applesauce or blended soaked raw cashews
1/4 cup vinegar
salt and pepper to taste

Mix first ingredients together in medium size bowl.
Whisk dressing together in a small bowl.
Add dressing to salad and chill overnight.

Source : From Shayla

Weight Reduction Recipes - Salt Free Spice Seasoning Mix

No Salt Seasoning Mix

1 Tbsp. garlic powder
2 tsp. dried thyme leaves
2 tsp. onion powder
1/2 tsp. garlic powder
2 tsp. paprika
2 tsp. celery seed
1-1/2 tsp. ground white pepper
1 Tbsp. dry mustard powder
2 tsp. dried finely chopped lemon peel
1 tsp. pepper

Mix all the ingredients together in a small mixing bowl, stirring until thoroughly combined. Store in a dark, cool place in a tightly sealed container. Use on meats, poultry and fish, or at the table for a salt-free seasoning.

Source: Linda Larsen, Your Guide to Busy Cooks.

Make your own salt free seasoning mix to add punch to your recipes with no sodium.

Recipes for Diabetic People - Anytime Sweet Bread

Anytime Sweet Bread

Quick Info:
Servings Contains
- Wheat/Gluten
- Vegetarian
- Most Popular
- Diabetes-Friendly

Ingredients :

1/4 cup(s) juice, cherry
2 teaspoon sugar
1 teaspoon cornstarch
1/2 cup(s) fresh fruit
1 slice(s) bread

Preparation :

1. Combine sugar and cornstarch. In a small saucepan, warm juice over medium heat.

2. Add sugar and cornstarch mixture to juice, stirring constantly until slightly thickened. Cool slightly.

3. Place the bread on a small plate and top with fruit. Pour sauce over top and let stand for 1 minute.

Nutritional Info (Per serving):
Calories: 176, Saturated Fat: 0g, Sodium: 140mg, Dietary Fiber: 2g, Total Fat: 1g, Carbs: 40g, Sugars: 24g, Cholesterol: 0mg, Protein: 3g, Exchanges: Starch: 2.5, Carb Choices: 2.5

Heart Health Recipes - Alfredo Sauce

Karen's Heart-Healthy Alfredo Sauce # 1

3 Cups non-fat chicken broth
1 Cup skimmed or nonfat evaporated milk
1 Cup. yogurt cheese
5 Tbsp. cornstarch
1 Cup freshly grated Parmesan cheese
Salt and pepper, to taste


Combine broth and milk in sauce pan and cook over medium heat, stirring frequently. Meanwhile, combine yogurt cheese and cornstarch, mixing into a smooth paste. Add a little skim milk, if necessary, to make mixing easier.

Remove about 1/2 cup of the milk and broth mixture and combine with the yogurt cheese, tempering the yogurt cheese so it does not separate when adding to the hot milk and broth. Add the tempered yogurt cheese to the remainder of the broth and milk in the saucepan and whisk in well. Cook, whisking constantly, just until thick and bubbly. Do not boil, or the sauce will separate.

Stir in the 1 cup of freshly grated Parmesan cheese and stir until melted and smooth. Add salt and pepper to taste.

For a complete main meal dish, add your favorite cooked vegetables, chicken or seafood (or a combination of all three) and serve over linguine or any pasta of your choice.

Note: I always try to use freshly grated Parmesan cheese whenever possible. It melts very well and the taste is far superior to the canned variety. If the canned variety is all you have on hand, go ahead and use it. The sauce will still taste good, but it will not be as smooth and creamy.

Source: Karen Danielson, RN, "WQED Cooks"
Formatted by : Chupa Babi in MC

Fat Free Diet Recipes - 50-Calorie Decadent Iced Coffee

50-Calorie Decadent Iced Coffee

Fat: 1.0 g
Carbohydrates: 4.8g
Calories: 47.6
Protein: 2.1g

Beverage :

Ice
1/5 cup nonfat milk
1 cup coffee
1 packet Splenda
1 tbsp fat free whipped topping
Handful of chocolate chips

Direction :

- Fill cup halfway with ice.
- Add Splenda packet.
- Add 1/5 cup skim milk.
- Fill with coffee, stir until cold.
- Top with whipped topping.
- Sprinkle 5-6 chocolate chips.


Number of Servings: 1

Healthy Cooking Recipes - Frosty Pumpkin Pie

Frosty Pumpkin Pie

Ingredients:

2 cups frozen reduced-fat vanilla yogurt, softened
1 reduced-fat graham cracker crust (9 inches)
1 cup cooked or canned pumpkin
1/2 cup sugar
1 teaspoon pumpkin pie spice
1/2 teaspoon salt
1/2 teaspoon ground ginger
1 carton (8 ounces) frozen reduced-fat whipping topping, thawed


Servings : 8
Category : Lower Fat
Method : Freezer
Prep : 15 min.
Total : 15 min.


Directions :

Spread yogurt into crust. Freeze for 30 minutes. Meanwhile, in a bowl, combine the pumpkin, sugar, pumpkin pie spice, salt and ginger; mix well. Fold in the whipped topping. Spoon over frozen yogurt. Freeze for 6 hours or overnight. Remove from the freezer 20 minutes before cutting.

Yield: 8 servings.

NUTRITIONAL INFO :

Nutritional Analysis: One piece equals 282 calories, 7 g fat (5 g saturated fat), 3 mg cholesterol, 273 mg sodium, 47 g carbohydrate, 1 g fiber, 4 g protein. Diabetic Exchanges: 2 starch, 1 fruit, 1 fat.

Source : From Light & Tasty

Healthy Cake Recipes - Raspberry Chip Muffins

1 ½ cups all-purpose flour
2/3 cup sugar
3/4 teaspoon baking soda
3/4 teaspoon baking powder
1/4 teaspoon salt
1/4 cup Egg Beaters® 99% egg substitute
1 cup fat-free sour cream
2 ½ tablespoons margarine
1 teaspoon vanilla
1/2 cup raspberry chips

In a bowl, combine the first 5 ingredients. In another bowl, combine the egg sour cream, butter and vanilla. Stir into dry ingredients just until moistened. Fold in chocolate chips. Fill greased or paper-lined mini-muffin cups three-fourths full. Bake at 350F for 12-14 minutes or until muffins test done. Cool for 10 minutes; remove from pan to a wire rack to cool completely.

1 Point per Serving.
Makes 36 mini-muffins.

Low Fat Breakfast Recipes - Pasta with Tahini Sauce

Ingredients (use vegan versions):

1/2 cup tahini
1/3 cup or more hot water
1 tablespoon or more tamari or soy sauce
1 tablespoon or more FRESH lemon juice
1 clove chopped garlic
1 tablespoon nutritional yeast
pinch of cayenne pepper (a MUST)
olive oil (optional)
cooked pasta (spirals work best, but any will do)


Whip the tahini and hot water with a fork until all the lumps disappear. You can microwave for about 10 seconds until a creamy consistency is achieved (like afredo sauce). Add tamari, lemon juice, and garlic and blend well with fork...... and taste. It's a bit subjective here. I don't like mine too lemony or too garlicky. If it's too bland, add more tamari. If it's too thin/thick, add more tahini/water/olive oil. When you have the desired flavor, add a very small pinch of cayenne pepper. I think this ingredient is a MUST!! Then add a tablespoon of nutritional yeast and blend well again. Heat again in microwave until hot but not simmering and pour over HOT pasta and toss.

Source: Free Veg Recipes frm the Low Fat Vegetarian Archive
Formatted by : Chupa Babi in MC

ChupaNote: Use broth instead of water to thin tahini.

For a mideatern flavor: leave out the tamari and add more fresh lemon juice to taste, add 1 t. cumin, 1 t. coriander, at LEAST 2 T. roasted minced garlic (prepared is fine, add 1 t. red pepper flakes (Urfa or Aleppo) to the cayenne pepper. Extra virgin olive oil is not optional; its healthy (so use a tablespoon or two or so). Put a couple of cups of baby spinach in the colander when you strain the pasta (whole wheat). It will steam nicely. Toss with a cup of minced mixed bell pepper (red, yellow, orange, a large minced Vidalia onion, Kalamata olives, capers, and feta cheese to taste. Soooo good!

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

Low Fat Vegetarian Recipes - Veggie Soft Taco

Makes 1 taco

Fast food that you make yourself is so much fresher and tastier. This appetizing taco is packed with fiber and flavor, not laden with fat and sodium. Plus, it provides 4 veggie servings!

Ingredients:

1/2 cup canned pinto beans, drained and rinsed
1/2 cup shredded green leaf lettuce
1/2 cup chopped green or red bell pepper
1/2 cup chopped broccoli
1/2 small tomato, chopped
2 tablespoons shredded part-skim mozzarella cheese
2 tablespoons salsa
5 pitted ripe olives, chopped
1 corn tortilla (6" diameter)

To Make:
In a medium bowl, mix the beans, lettuce, bell pepper, broccoli, tomato, cheese, salsa, and olives. Warm the tortilla in a microwave oven according to the package directions. Transfer it to a plate and spoon the bean and vegetable mixture onto one half. Fold the other half over and serve.

Per taco: 273 calories, 41 g carbohydrates, 12 g protein, 8 g total fat, 8 mg cholesterol, 11 g dietary fiber, 809 mg sodium

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.

Low Fat Good Cooking Recipes – Tex-Mex Casserole

Serves 6

• 1 tablespoon vegetable oil
• 6 boneless skinless chicken breast halves, cooked and diced (I use leftover grilled chicken)
• 2 medium onions, chopped
• 2 cloves garlic, pressed
• 2 teaspoons cumin
• 12 corn tortillas
• 2 cans tomatillos *about 30 ounces total, or use green enchilada sauce if you can't find canned tomatillos
• 12 ounces jack cheese, grated

In a skillet, saute 1/2 the onion in about a tablespoon of oil. Cook for 2 minutes and add garlic. Cook another 2 minutes and add chicken and cumin. Mix well, set aside.

In a blender, add the rest of the onion and the two cans of tomatillos, juice and all. Blend like mad.

Preheat your oven to 375 and get out a 9 x 13 casserole dish. Pour about a 1/2 cup of sauce on the bottom of the pan and begin building your casserole. Start with sauce (already said that) tortillas, chicken mixture, little cheese and repeat this pattern till finished. If you're obsessive/compulsive and don't end up just right at the end, don't come crying to me about it. Pour the rest of the sauce evenly over the top and sprinkle remaining cheese over that and bake for approximately 20 minutes or when done. Don't overbake, though. You want it hot and melty. Not hard and browned.

Per serving: 308 Calories; 6g Total Fat; (17% calories from fat); 42g Protein; 21g Carbohydrate; 108mg Cholesterol; 156mg Sodium

SERVING SUGGESTIONS: a big old green salad!

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.

Low Fat Salad Recipes - Carrot and Pea Salad with Pears

Carrot and Pea Salad with Pears - 2 pts.

Serving Size : 4
Preparation Time :0:08

Ingredients :

pinch salt
2 cups frozen peas
1 1/2 cups carrots -- julienned
1/3 cup reduced-fat sour cream
1/4 cup sliced green onions
1 teaspoon cider vinegar
1/4 teaspoon dried dill weed
1/8 teaspoon coarsely ground pepper
1 medium pear -- ripe, coarsely chopped
2 ablespoons golden raisins

Bring 1/2 inch water to boil in a medium saucepan. Add the salt and the peas and carrots. Cook, stirring often, for 2 to 3 minutes, or until the peas are heated and the carrots tender. Drain and rinse briefly under cold running water. Drain again.

In a salad bowl, mix the Sour Cream, Green Onions, Vinegar, Dillweed, Pepper, and 1/4 teaspoon Salt. Add the Pear, Raisins, and the Peas and Carrots. Stir to mix well.

Makes 4 cups.

Per cup: 150 calories; 3 g total fat; 6 g dietary fiber; 27 g carbohydrates; 5 g protein; 10 mg cholesterol; 125 mg sodium.

Description: "2 pts"
Yield: "4 cups"
T(Cooking Time): "0:10"
- - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items):
143 Calories; 1g Fat (9.0% calories from fat); 6g Protein; 28g Carbohydrate; 6g Dietary Fiber; 4mg Cholesterol; 122mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.

NOTES : This salad is best served freshly made - otherwise the pear may discolor. To make the salad ahead, prepare it without the pear; gently toss in the pear just prior to serving. To save prep time, buy the carrots already julienned.

Nutr. Assoc. : 0 0 0 20123 0 0 0 0 0 0

Source : Exported from MasterCook
Recipe By : Eat Carbs Lose Weight by Denise Austin S(Fromatted by Chupa Babi in MC)

Gourmet Diabetic Cooking - Curried Potato Chowder

Gourmet Diabetic Cooking Recipe - Curried Potato Chowder.

• Curried Potato Chowder - 30 g carbs
• Olive oil cooking spray
• 2 large onions, about 1 pound thinly sliced
• 1/4 cup dry white wine
• 1 tb dry English mustard
• 1 clove garlic, minced
• 1 cup plain nonfat yogart
• 1/8 tsp sugar
• Grated lemon zest of garnish
• 3 cups stock (veggie or beef if you're a meat eater)
• Thin cucumber slices for garnish
• 2 large russet potatoes

In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.

Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown. Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions. Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.

Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard. Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil. Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.

Servings: 8

Calories: 137
Protein: 4 g
Sodium: 45 mg
Cholesterol: 41 mg
Fat: 1 g
Carbohydrates: 30 g
Exchanges: 2 bread/starch

Source: Joslin Diabetes Gourmet Cookbook

Low Fat Cooking Recipes - Oven Barbecued Salmon

Serves 6

6 salmon fillets (or use whatever firm fleshed fish that is on sale)
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder
1 lemon, sliced
1 medium onion, sliced
1 slice turkey bacon, cooked and crumbled
1/2 cup honey
1 cup ketchup


Preheat oven to 400 degrees.

Place fillets, skin side down, on a large sheet of aluminum foil wrap in a baking pan. Add salt and pepper and garlic powder layer with lemon, onion, and bacon.

Combine honey and ketchup and pour this mixture over the fillets. Seal the foil wrap and bake for 30 to 40 minutes. Fish will flake easily with a fork in the thickest part when it is done. Do not over bake! Serve hot.

Per Serving: 341 Calories; 7g Fat; 35g Protein; 37g Carbohydrate; 1g Dietary Fiber; 91 mg Cholesterol; 799mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 2 1/2 Other Carbohydrates.

Points: 7

Serving Suggestions: Serve with baked potatoes, steamed broccoli and wedge of lemon.

Fat Free Juice Recipes - Strawberry Lemonade

Serves 4

- 1 1/2 c. Strawberries, halved
- 4 Lemons, Juiced
- Zest from the 4 Lemons
- Splenda or Stevia (sweeten to your taste)
- Ice
- 2 cups Cold Water

Place berries, juice, zest & sweetener in blender or food processor...puree smooth....transfer to a pitcher & add water. Pour over glass filled with crushed ice or cubes...delicious!

Low Fat Cooking - Quick and Easy Tuna Bagels

Serves 6

3 (6 ounce) cans tuna
3 tablespoons mayonnaise (low fat if you have it)
4 1/2 tablespoons relish
3 teaspoons dried dill
Salt and pepper to taste
6 low-fat cheddar cheese slices
6 bagels, toasted (whole wheat)

Toast the bagels. Mix tuna, mayonnaise, dill, salt and pepper to taste and relish in bowl.

Divvy up the tuna and plop on top of each bagel half, top with a slice of cheese and broil till the cheese melts (in your toaster oven or broiler).

Per Serving: 457 Calories; 10g Fat; 38g Protein; 52g Carbohydrate; 2g Dietary Fiber; 34mg Cholesterol; 1068mg Sodium. Exchanges: 3 Grain (Starch); 4 Lean Meat; 3 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

VEGETARIANS: Just make it simple-sliced tomato, a slice of red onion and a piece of cheese
over the top and under the broiler till bubbly, YUM!

SERVING SUGGESTION: I would go for a big green salad-that's really all you need!

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

Low Fat Sandwiches - Cajun Catfish Sandwiches

Serve this Cajun-style sandwich with iced tea and a fresh fruit salad for a light summertime meal.

Ingredients :

• White of 1 large egg
• 1 teaspoon water
• 2 tablespoons all-purpose flour
• 2 tablespoons yellow cornmeal
• 2 teaspoons salt-free Cajun or Creole seasoning blend
• 1/2 teaspoon salt
• 4 catfish fillets (about 4 ounces each)
• Vegetable oil spray (olive oil preferred)
• 2 teaspoons vegetable oil
• 2 cups packaged shredded coleslaw mix or 1 1/2 cups shredded cabbage and 1/2 cup shredded carrots
• 1 tablespoons fat-free or light Italian or honey Dijon salad dressing
• 1 tablespoon fat-free or low-fat mayonnaise dressing
• 1/4 teaspoon salt-free Cajun or Creole seasoning blend
• 4 whole-wheat hamburger buns
• 4 thick slices of a large tomato

Directions :

In a shallow bowl, using a fork, beat the egg white and water. On a large plate, combine the flour, cornmeal, 2 teaspoons seasoning blend, and salt. Set the plate next to the bowl, assembly-line fashion.

Rinse the fish and pat dry with paper towels. Dip each fillet in the egg mixture, then in the flour mixture, turning and patting to coat lightly. Shake off any excess flour mixture.

Heat a large nonstick skillet over medium heat. Lightly spray with vegetable oil spray. Pour the oil into the skillet and swirl to coat the bottom. Cook the fish for 3 to 4 minutes on each side, or until it flakes easily when tested with a fork.

Meanwhile, in a medium bowl, stir together the coleslaw mix, salad dressing, mayonnaise, and 1/4 teaspoon seasoning blend. Split and toast the hamburger buns. To assemble, put each fillet on the bottom half of a bun. Spoon the coleslaw mixture over the fish. Add the tomato. Top with the remaining buns.

Cook's Tip on Cajun or Creole Seasoning Blend: Salt-free versions of the zesty seasoning blend may be hard to find. If so, you can easily make your own. In a small bowl, combine 1 tablespoon each chili powder, ground cumin, garlic powder, onion powder, and paprika. You can store the seasoning tightly covered at room temperature for about 6 months.

Serves 4: 1 sandwich per serving

Per serving: 301 calories, 8.0g fat, 5g fiber, 66mg chol, 655mg sodium, 33g carbs, 5g sugar, 25g protein

WW Pts: 6

Diet Recipes - Diabetic Navy Bean Soup with Ham

Yield: 6 servings (about 1-1/4 cups each)

Note: A quick-soak method is used for the beans. If you prefer soaking the beans overnight, omit Step 1 and proceed with Step 2 in the recipe.

INGREDIENTS :

8 ounces dried navy, or Great Northern, beans, washed and sorted
1-1/2 cups cubed lean smoked ham (8 ounces), fat trimmed
2/3 cup chopped onion
2/3 cup chopped carrot
1 rib celery, thinly sliced
2 cloves garlic, minced
1 tablespoon vegetable oil
1 tablespoon flour
4 cups reduced-sodium chicken broth
1 cup water
1/4 teaspoon dried thyme leaves
1 bay leaf
Salt and pepper, to taste

DIRECTIONS :

Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour; drain.

Saute ham, onion, carrot, celery, and garlic in oil in large saucepan until vegetables are tender, 5 to 8 minutes. Stir in flour; cook over medium heat 1 minute. Add beans, broth, water, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until beans are tender, 1-1/4 to 1-1/2 hours. Discard bay leaf; season to taste with salt and pepper.

Nutritional Information Per Serving (about 1-1/4 cups):
Calories: 223, Fat: 4 g, Cholesterol: 21.6 mg, Sodium: 639 mg, Protein: 20.1 g, Carbohydrate: 29.5 g Diabetic Exchanges: 2 Bread/Starch, 2 Meat

Source: "1,001 Delicious Recipes for People with Diabetes" Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat Diet Recipes - Cheese Topped Grilles Tomatoes

Ingredients :

4 plum or small vine-ripe tomatoes cut in half lengthwise
1/4 c. Light Italian Dressing
1/2 c. part-skim Mozzarella cheese
2 Tbsp grated parmesan cheese
1 Tbsp fresh chopped herbs (basil, chives, parsley)

Preheat grill to med/high heat. Place tomatoes, cut sides up, in a greased 8-inch square foil pan. Drizzle with dressing, sprinkle evenly with cheeses, place pan on grate of grill and close the lid. Grill 10-12 minutes or until cheeses are melted and bottoms of tomatoes are browned. Sprinkle with herbs just before serving.

Makes 4 servings, 2 tomatoe halves each.

80 Calories, Fat 4.5g, Sat. fat 2.5g, Chol. 10mg, Sodium 410mg, Carbs 4g, Fiber <1g, Sugars 3g, Protein 6g

Source : From Kraft Food & Family Magazine

Low Fat Vegetarian Recipes - Jeweled Spaghetti Squash

Ingredients :

1 3- to 3-1/2-lb. spaghetti squash
1/2 cup water
1/2 cup orange juice
3/4 cup dried tart cherries
2 Tbsp. butter
1/4 cup chopped walnuts
1/4 cup snipped fresh Italian (flat-leaf) parsley
1/2 tsp. salt
1/8 tsp. ground black pepper

Directions :

1. Halve squash lengthwise; discard seeds. Place one squash half, cut side down, in microwave-safe baking dish with ?1/4 cup water. Cover with plastic wrap, turning back a corner of wrap to allow steam to escape. Micro-cook, covered, on high (100 percent power) for 20 to 22 minutes or until tender, turning once. Keep warm. Replace water; repeat with remaining squash.
2. Using a fork, scrape stringy squash pulp from shells into a serving bowl.
3. In saucepan bring orange juice to boiling. Remove from heat. Add cherries; let stand 10 minutes. In skillet cook nuts in hot butter over medium heat 2 to 3 minutes or until toasted, stirring occasionally.
4. Add cherries and juice, toasted walnuts, parsley, salt, and pepper to squash pulp. Toss to coat. Serve warm.
   
   Makes 8 (about 2/3-cup) servings
   
   Make-Ahead Tip:
   
   Two hours ahead, micro-cook spaghetti squash; scrape cooked spaghetti squash into a large bowl. Cover and refrigerate squash. Thirty minutes ahead, warm cooked squash in microwave, covered and vented, 3 to 4 minutes, gently stirring twice. Finish recipe as directed in Step 3.
   
   * Note:
   
   To bake squash in oven, preheat oven to 350 degree F. Omit water. Place squash halves, cut sides down, in a shallow baking pan. Bake for 75 to 80 minutes or until tender. Continue as directed in Step 2.
   
   Test Kitchen Tip:
   
   Use a fork to remove the shredded pulp of cooked squash. The cooked squash can be cooled first; otherwise protect your hands with oven mitts.
   
   Nutrition facts per serving:
   
   
   Calories 135 Total Fat (g) 6 Saturated Fat (g)2 Monounsaturated Fat (g)
   1 polyunsaturated Fat (g) 2 Cholesterol (mg) 8 Sodium (mg) 190 Carbohydrate (g)
   20 Total Sugar (g) 8 Fiber (g)1 Protein (g) 2 3 WW Points
   
   Source : Kraft

Low Fat Recipe - AICR Strawberry-Kiwi Slaw with Poppy Seed Dressing - 2 pts

Dressing:

2 Tbsp. raspberry vinegar
2 Tbsp. olive oil
1 Tbsp. honey
Pinch ground mace
1/4 tsp. poppy seeds
1 Tbsp. plain fat-free yogurt

Salad:

1 cup ripe strawberries, washed, stems removed and chopped
1 ripe kiwi, peeled and sliced into thin strips
2 cups very finely shredded cabbage
1/2 cup fresh cilantro or fresh mint, washed and chopped (optional)
Parsley, for garnish


In a food processor or blender, purée all the dressing ingredients until smooth and creamy. Spoon the dressing into a small bowl. Chill for at least 1 hour before serving. In a large salad bowl, combine the salad ingredients. Pour on the dressing and toss the salad. Garnish
with parsley and serve. This dish, fully prepared, can be made 1 day in advance.

Makes 2 cups.

Per 1/2 cup serving: 113 calories, 7 g. fat (<1 g. saturated fat), 13 g. carbohydrate, 1 g. protein, 2 g. fiber, 9 mg. sodium.

Recipe By : American Institute Cancer Research,
Formatted by Chupa Babi in MC: 05.14.07

Weight Loss Nutritional Diet - Sugar Free Fruitcake

• 1 cup chopped golden raisins
• 1/2 teaspoon salt
• 1 - 1/2 cups chopped walnuts
• 1 cup chopped cranberries
• 1 cup crushed pineapple
• 1/4 cup grated lemon peel
• 1 cup flaked coconut
• 1/3 cup orange juice
• 8 grams packets sugar substitute
• 1 teaspoon ground mace
• 1 teaspoon ground allspice
• 1 teaspoon baking soda
• 1 - 1/2 cups all-purpose flour

Mix sugar substitute with orange juice. Pour over choppedcranberries. Soak 1 hour, mixing often. Mix raisins, nuts,coconut, lemon rind in flour until well coated. Add cranberriesand orange juice mixture. Sprinkle baking soda over mixture,and mix. Mix in spices. Fold in crushed pineapple. Pour batterinto a greased and floured 9 inch loaf pan. Bake at 325degrees F. (165 degrees C) for 40 minutes. Cool.

Recipe By : Jenn B aka Mom2Sam and Tiny

Weight Loss Salad Recipe - Brown Rice Salad

Serving Size : 8 Preparation Time :0:00
Categories : Brown Rice Canadian Bacon

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 2/3 Cups brown rice -- uncooked
2 1/2 cups water
1 cup fat-free sour cream
1 tablespoon red wine vinegar
1 tablespoon lime juice
2 teaspoons honey -- (splenda)
1/2 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 teaspoon salt
1/8 teaspoon black pepper
2 slices Canadian bacon
1 cup red bell pepper -- diced
1 cup green onion -- chopped
1/2 cup frozen green peas -- thawed
2 tablespoons cilantro -- chopped

1. Place rice and water in a medium saucepan, and bring to a boil. Reduce heat to low, cover and simmer 45 to 60 minutes.

2. In a medium bowl, mix the sour cream, red wine vinegar, lime juice, splenda, cumin, chili powder, salt and pepper. Refrigerate until ready to use.

3. Place bacon in a skillet. Cook over medium high heat until evenly brown. Drain, chop up and set aside.

4. In a large bowl, mix the rice, dressing mixture, bacon, bell pepper, green onions, peas, and cilantro. Chill at least 1 hour before serving.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 198 Calories; 2g Fat (7.6% calories from fat); 8g Protein; 39g Carbohydrate; 2g Dietary Fiber; 7mg Cholesterol; 206mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.

NOTES : FLEX POINTS PER SERVING: 4

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

Recipe By : Exported from MasterCook

TOMATO CHEESE MELT

Yield: 2 servings

INGREDIENTS

2 slices whole-wheat bread
2 tablespoons shredded reduced-fat cheddar cheese
1 small tomato, sliced

DIRECTIONS

Sprinkle cheese on bread slices. Top with tomato slices and place in toaster oven or under boiler for 2-3 minutes or until cheese melts. Serve with smoothie.

Nutritional Information Per Serving (1/2 of recipe) :

Calories: 100, Fat: 3 g, Cholesterol: 5 mg, Sodium: 213 mg, Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 5 g Diabetic Exchanges: 1 Starch, 1 Fat


Source: "Mix 'n Match Meals in Minutes" via The Diabetic Gourmet Daily Recipe Mailer
Posted by - Richard Lee Holbert

Tempeh Mushroom Fricassee with Garlic Confit

• 1 tablespoon olive oil
• 16 garlic cloves, crushed
• Cooking Spray
• 12 ounces organic Temph cut into ¼ inch cubes
• ¼ cup dry white wine
• 2 cups thinly sliced leek (about 2 medium)
• 1 pound Mixed gourmet mushrooms, (such as cremini,
  shiatake, or oyster), thinly sliced
• 3 cups organic vegetable broth (such as Swanson
  certified Organic), divided
• 1 tablespoon all-purpose flour
• 2 teaspoons chopped fresh thyme
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 tablespoon chopped fresh parsley

1> Combine oil and garlic in a large Dutch oven over low heat. Cook 10 minutes or utnil garlic is golden and fragrant, stirring often. Lightly coat Dutch oven and garlic mixture with cooking spray. Increase heat to medium-high, add tempeh, and saute 8 minutes or until brown. Stir in wine; cook until liquid is almost evaporated (about 30 seconds). Transfer tempeh mixture to a bowl.

 

2> Return pan to medium-high heat. Recoat pan with cooking spray. Add leek mushrooms; saute until vegetables begin to brown and liquid is almost tevaporated (about 30 seconds). Transfer temph mixture to a bowl.

 

3> Return pan to medium high heat. Recoat pan with cooking spray. Add leek mushroom, saute until vegetables begin to brown and liquid is almost evaporated (about 10 minutes). Add 1-cup broth; cook 1 minute, scraping pan to loosen browned bits. Combine remaining 2 cups broth and flour in a small bowl, stirring well with a whisk. Add broth mixture to pan. Reduce heat and stir in tempeh mixture. Cover, simmer 30 minutes. Stir in thyme, salt, and pepper. Remove from heat; stir in parsley.

 

Yield 4 servings: (serving size 1 ½ cups)

 

Calories 297 (32 % from fat); Fat 10.4 g (sat 1.9 g, mono 4.4g poly 2.9g); protein 22.3 g Carb 31.1g Fiber 8.9g Chol 0mg Iron 4.6mg Sodium 751 mg Calc 85mg.

Vegan Pumpkin Pie Filling

Blend in blender until smooth...

• 2 c. solid-pack canned pumpkin (one 14-15 oz. can)
• 1 c. non-dairy milk
• 3/4 c. brown sugar or Sucanat
• 3-4 T. cornstarch (depending on how firm you like it)
• 1 T. regular or blackstrap molasses
• 1 tsp. ground cinnamon
• 1 tsp. vanilla
• 1/2 tsp. EACH ground ginger, nutmeg and salt
• 1/4 tsp. ground allspice
• 1/4 tsp. ground cloves

Pour into glass pie plate lightly sprayed with non-stick spray. Bake 60 minutes. Cool on a rack, then refrigerate overnight before serving.

 

Bryanna Clark Grogan's website.

Fat Free Vegan Bread Stuffing

Savory Vegetable Stuffing

Preheat oven 350° F.

• 1 tbs saute liquid
• 1 carrot, chopped
• 1 stalk celery, chopped
• 1 small onion, chopped
• 4 oz. mushrooms, chopped
• 1-1/2 cup veggie broth or water
• 6 cups bread stuffing cubes
  (I usually get Brownberry Onion and Sage)

Saute carrot and onion over medium heat until onion is translucent. Add mushrooms; cook and stir until lightly browned. Add broth and heat to boiling; remove from heat.  Add stuffing, tossing gently to moisten evenly.  Spoon into 2 qt. casserole sprayed with No Stick Cooking Spray.  Bake in 350° F oven for 20 minutes or until heated
thoroughly.

 

If you use plain stuffing cubes, add 1-2 tsp sage, 1/2 tsp crushed marjoram and 1/2 tsp thyme.

 

Makes 6 servings.

Tempeh Coconut Curry

Curry:

1 tablespoon canola oil
2 cups finely chopped onion
1 teaspoon salt, divided
2 teaspoons tamaind pulp
1 tablespoon finely chopped peeled fresh ginger
1 tablespoon finely chopped fresh garlic
1-½ teaspoons ground coriander
½ teaspoon ground tumeric
½ teaspoon crushed red pepper
1 (3inch) cinnamon stick
3 cups chopped peeled sweet potato (about 1 pound)
1 cup water
1 (13.5 ounces) can light coconut milk
8 ounces organic tempeh cut into ¾ inch cubes
1 tablespoon fresh lime juice
2 teaspoons low-sodium soy sauce

 

Rice:

1 ½ cups uncooked basmati rice
1/3 cup chopped fresh cilantro
¼ teaspoon salt

 

1. To prepare curry, heat oil in a large nonstick skillet over medium-high heat. Add onion and ½ teaspoon salt. Cook 2 minutes or until onion is tender, stirring occasionally. Stir in tamarind; cook 2 minutes, stirring to break up tamarind. Add ginger and next 5 ingredients (through cinnamon); cook 2 minutes, stirring frequently. Add remaining ½ teaspoon salt, potato, water, milk and tempeh, bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potatoes are tender. Uncover; stir in juice and soy sauce. Simmer 3 minutes or until slightly thickened. Discard Cinnamon stick.

 

2. To prepare rice, cook rice according to package directions, omitting salt and fat. Stir in cilantro and ¼ teaspoon salt. Serve with curry.

 

Yield 4 servings (serving size 1-cup curry and about 1 cup rice).

 

Calories: 381 (27 % from fat); fat 11.5 g (sat 5.5g, mono 3.2 g, poly 2.2g) protein 16.9g, carb 53.7g, fiber 6.3g, chol 0mg Iron 2.9g sodium 870 mg calc 112 mg.

 

Thanks to Paula Kenepp.

No Sugar, Low Fat Chocolate Chip Bread.

For a yummy treat that's easier on your waistline, try this bread infused with mini chocolate chips.

 

Ingredients

• 2-1/4 C. reduced-fat Bisquick
• 1 package(4 serving size) Jell-O sugar-free instant chocolate pudding mix
• 2/3 C. nonfat dry milk powder
• 1/4 C. Splenda
• 2 Tbs. mini chocolate chips
• 1/4 C. chopped walnuts
• 2 large eggs slightly beaten
• 3/4 C. fat-free vanilla yogurt
• 1/2 C. cold water
• 2 tsp. canola oil
• 1 tsp. pure vanilla extract

Directions

 

Pre-heat oven to 375 degrees F. Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine baking mix, dry pudding mix, dry milk powder, sugar substitute, chocolate chips and walnuts. In a small bowl, combine eggs, yogurt, water, oil, and vanilla extract. Add the liquid mixture to the dry mixture. Mix gently just to combine. Evenly spread batter into prepared loaf pan. Bake for 45-50 minutes or until a toothpick inserted in center comes out clean. Place loaf pan on a wire rack and let set for 10 minutes. Remove bread from pan and continue cooling on wire rack. Cut into 12 slices.

Blueberry Cheese Cake Pudding

Ingredients

1/4 cup part-skim ricotta
1/4 cup fresh blueberries*
1 teaspoon fructose or 1/2 teaspoon honey
1/2 teaspoon chopped pecans or walnuts
1 teaspoon vanilla extract

Instructions

Mix the cheese, fructose, and vanilla. Add blueberries and nuts on top.
Enjoy cold!

* If you use stevia instead of the fructose or honey, you can add 1/2 cup of
blueberries instead of 1/4 cup. Be sure to add just a little stevia, since
it's very sweet, and then adjust.

80 Calories for Ricotta Cheese
20 Calories for Frozen -- Thawed Blueberries
15 Calories Fructose
50 Calories Walnuts
12 Calories vanilla extract
______________
177 Total Calories
============

Calories per measured amounts courtesy of:
Source: NutritionData.com

Healthy Less Fat Food - Diabetic Turkey Cutlets Creole...!!!

DIABETIC TURKEY CUTLETS CREOLE

Yield: Serves 4

Serving Size: 1 cutlet with 1/2 cup Creole sauce

Source : The New Family Cookbook for People with Diabetes

INGREDIENTS

4 turkey cutlets (about 1 pound),or 1 pound turkey breast cut in 4 slices
1 cup chopped green bell pepper
1/2 cup sliced mushrooms
1/2 cup chopped celery
1/2 cup chopped onion
2 cloves garlic, minced
1 cup stewed tomatoes with juice
1 cup homemade chicken broth or canned reduced-sodium chicken broth
1 bay leaf
2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried oregano
2 teaspoons chopped fresh basil, or 1/2 teaspoon dried basil
1 teaspoon fresh thyme, or 1/4 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1/4 teaspoon cayenne pepper
4 to 6 drops hot pepper sauce
1 tablespoon cornstarch

DIRECTIONS

Prepare a large skillet with non-stick
pan spray. Heat the pan over high heat.
Brown the turkey cutlets quickly on both sides. Set aside.
Reduce the heat and saute the green pepper, mushrooms,
celery, onion, and garlic for about 5 minutes. Add the
tomatoes with juice, the chicken broth, all the herbs
and seasonings, and the hot pepper sauce.
Mix the cornstarch with 2 tablespoons water; add to
the skillet. Bring to a boil. Simmer for about 20 minutes.
Add the cutlets; spoon the sauce over them and simmer for
another 4 to 6 minutes. Remove the bay leaf before serving.

Nutritional Information Per Serving:
Calories: 196, Fat: 4 g, Cholesterol: 61 mg, Sodium: 552 mg,
Carbohydrate: 12 g, Dietary Fiber: 2 g, Protein: 29 g
Diabetic Exchanges: 2 Vegetable, 4 Very Lean Meat

Source The Diabetic Gourmet Daily Recipe Mailer.

Diabetic Shrimp and Crab Gumbo

Browning the flour gives the gumbo its distinctive rich color and flavor.

1 pound fresh or frozen large shrimp in shells
1/3 cup all-purpose flour
2 tablespoons cooking oil
2 cups chopped onion
1 1/2 cups chopped green or red sweet pepper
4 stalks celery, thinly sliced
4 cloves garlic, minced
2 14-ounce cans reduced-sodium beef broth
1 cup water
1 recipe Cajun Spice Mix (below)
1 16-ounce package frozen cut okra
2 6-ounce cans crabmeat, drained
3 cups hot cooked long grain rice or brown rice
Green onions (optional)
Bottled hot pepper sauce (optional)

1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry with paper towels. In a medium skillet, cook flour over medium heat about 6 minutes or until flour is browned, stirring frequently. Place in a small bowl; set aside to cool.

2. In a 4-quart Dutch oven, heat oil over medium-high heat. Add onion, sweet pepper, celery, and garlic; cook and stir about 5 minutes or until vegetables are tender.

3. Slowly whisk 1 can of the broth into browned flour. Add broth-flour mixture, remaining 1 can broth, the water, and Cajun Spice Mix to mixture in Dutch oven. Stir in okra. Bring to boiling; reduce heat. Cover and simmer for 15 minutes.

4. Add shrimp; cook for 2 to 3 minutes or until shrimp is opaque. Gently stir in crabmeat. Serve gumbo with rice. If desired, garnish individual servings with green onions. If desired, pass hot pepper sauce.

Cajun Spice Mix:

In a small bowl, combine 1/2 teaspoon dried thyme, crushed; 1/4 teaspoon
ground white pepper; 1/4 teaspoon salt; 1/4 teaspoon ground black pepper; and 1/4 teaspoon crushed red pepper.

Makes 8 (1 1/4 cups gumbo plus 1/3 cup rice) servings

Per Serving: 263 Calories, 5 g Total Fat, 1 g Saturated Fat, 102 mg Cholesterol, 510 mg Sodium, 31 g Carbohydrate, 4 g Fiber, 22 g Protein, 1.5 diabetic exchange Starch, 1.5 diabetic exchange Vegetables, 2 diabetic exchange Very Lean Meat, 1 diabetic exchange Fat Carb choices: 2

Easy Soybean Patty Recipe

Home alone? This moist pattty can be enjoyed on a bun with all the usual condiments, or by itself drizzled with your favorite sauce. Simply multiply the ingredients to serve a crowd.

1> 1/2 cup cooked soybeans, mashed well with a fork
2> 1 tablespoon water or vegetable broth
3> 1 tablespoon wheat germ
4> 1/4 teaspoon Spike or other all-purpose seasoning
5> 1 to 2 tablespoons fresh bread crumbs or whole-wheat flour
6> Olive oil for cooking

1> In a bowl, combine mashed soybeans, water or broth, wheat germ, Spike and 1 tablespoon bread crumbs or flour. Use your hands to mix well and press firmly into a patty shape, adding more bread crumbs or flour if necessary for the patty to hold together.

2> Heat a little olive oil in a skillet. Cook patty until browned on both sides gently turning once.

Makes 1 patty.

Low Fat Cheesy Shrimp and Rice Dish

Low Fat Cheesy Shrimp and Rice Dish

Serves 6 (1 cup per serving)

1/2 cup chopped celery
1/2 cup chopped onion
1/2 cup sliced mushrooms drained
1 1/2 cups (one 12 fluid ounce can) Carnation Evaporated Skim Milk
2 (6oz) packages frozen shrimp thawed

2 tablespoons reduced sodium ketchup
1 1/3 cups uncooked instant rice

1 cup + 2 tablespoons shredded Kraft reduced fat cheddar cheese
1 tablespoon dried parsley flakes
1/8 teaspoon black pepper

Spray a slow cooker container with butter-flavored cooking spray. In prepare container, combine celery, onion, and mushrooms. Stir in evaporated skim milk and ketchup. Add Cheddar cheese, shrimp uncooked rice, parsley flakes and black pepper. Mix well to combine. Cover and cook on Low for 4 hours Mix well before serving.

240 calories 4 gm fat, 24gm protein, 27 gm carbohydrate, 491 sodium, 327mg calcium, 1 gm fiber
 

Healthy Low Fat Recipes - Lemon Angel Food Cupcakes.

Healthy Low Fat Recipes - Lemon Angel Food Cupcakes.

Cupcakes
½ cup cake flour (about 2 ounces)
¾ cup powdered sugar
¾ cup egg whites (about 5 large eggs)
1/8 teaspoon salt
¾ teaspoon cream of tartar
½ cup granulated sugar
½ teaspoon vanilla extract
2 teaspoons grated lemon rind
Lemon Frosting:
¼ cup butter, softened
2 cups powdered sugar
1 tablespoon 1 % low-fat milk
1 to 2 tablespoons finely squeezed lemon juice
Ediable flowers such as pansies or rosebuds (optional)

1> Preheat oven to 350.
 

2> Place 16 paper muffins cup liners in muffin cups. Set aside.
 

3> Lightly spoon cake flour into dry measuring cups, level with a knife. Sift together flour and ¾ cup powdered sugar into a medium bowl; repeat the procedure 2 times.
 

4> Beat in egg whites and salt with a mixer at high speed until frothy (about 1 minute). Add cream of tartar, and beat until soft peak form. Add ½ cup granulated sugar, 1 tablespoons at a time, beating until stiff peak form. Add ½ cup granulated sugar, 1 tablespoon at a time, beating until stiff peak form. Sprinkl flour mixture over egg white mixture, ¼ cup at a time, fold in after each addition. Stir in vanilla and rind.
 

5> Divide batter evenly among prpepared muffin cups. Bake at 350 for 18 minutes or until lightly browned. Remove from pan; let cool completley on a wire rack.

6> To prepare frosting, beat butter with a mixer at high speed until fluffy. Gradually add 2 cups powdered sugar; beat at low speed just until blenede. Add milk and lemon juice as neede to adjust the consistency. Spread 2 tablespoons lemon frosting over each cupcake. Garnish with ediable pansie and rosebuds, if desired.

7> Yield 16 cupcakes (serving size: 1 cupcake)

Calories 144 (18 % from fat); Fat 2.9g (sat 1.8g,mono0.8g poly 0.1g) Protein 1.6g Carb 28.9g Fiber 0.1g chol 8mg: Iron 0.3mg;sodium 58mg Calc4mg

Tom Yum Gung - Thai Prawn Soup

Tom Yum is both hot and sour, and it's one of the main signature dishes that defines Thai flavor.

 

Ingredients

 

20 shrimp, medium size
4 cups chicken broth / soup stock
2 stalks fresh lemongrass, lightly pounded, cut into 1 inch long segments
4 table spoons fish sauce
1/3 cup sliced fresh galangal
1 14 oz cup straw mushroom
6-8 kaffir lime leaves, shredded
4 tablespoons lime juice
6 crushed fresh Thai chile peppers (Serrano peppers are a good substitute)
2 tablespoons "prik pao" roasted chile in oil
2 T lite coconut milk (optional)
Fresh cilantro for garnish

 

Method

 

Wash the prawns and shell them without removing the tails. Bring chicken broth to a boil. Add lemongrass, galangal and lime leaves. Bring back to a boil then add mushrooms, fish sauce, prik pao and lime juice. Add prawns and fresh chile peppers. As soon as prawns turn pink (cooked through) serve garnished with cilantro.

 

Serves 4

 

2 points per serving - 100 calories, 3g fat, 2g fiber.

Extracted from Weight Watcher's123 Recipes

Fat Free Berry Shake

1 c. frozen unsweetened berries, any combination
1 c. plain nonfat yogurt or skim milk
3 tbsps. all-fruit strawberry spread (or 1 tbsp. sugar)
1 tsp. vanilla

Blend all and serve.
Makes 2 servings.

Nutrient analysis per serving: 125 calories, 0 g. fat. Key nutrients: Vitamin C, 45% of RDA for pregnancy; vitamin B12, 31%; calcium, 19%.

Weight Loss Cooking - Baked Snapper with Fennel and Carrots

• 1 pound fresh or frozen snapper fillets or other white fish, skinned (about ½ inch thick)
• 1 tablespoon vegetable or olive oil
• 1 cup fennel bulb, sliced
• 1/2 cup onion, chopped
• 1/2 cup carrot, peeled and chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh dill, snipped (or 1 teaspoon dried dill)
• 1/4 teaspoon salt
• 1/4 teaspoon fresh ground black pepper
• 1/4 cup dry white wine or water
• Fresh dill for garnish (optional)
  
  Preheat oven to 450 degrees.
  Thaw fish, if frozen.
  Rinse fish then pat dry with a paper towel.
  Heat oil in a large skillet over medium-high heat.
  Add fennel, onion, carrot and garlic then stir-fry for 5 to 6 minutes or until vegetables are tender and slightly browned.
  Remove skillet from heat then stir in dill, salt, pepper and wine.
  Place 1 cup of the vegetable mixture in a 2 quart square baking dish.
  Place fish on top of vegetables then add remaining vegetables from skillet on top of fish.
  Bake fish uncovered for 5 to 6 or until fish flakes easily with a fork.
  Divide fish and vegetables evenly on 4 plates and serve garnished with fresh dill.
  
  Makes 4 servings.
  
  Calories 188, Fat 5 g, Cholesterol 42 mg, Sodium 237 mg, Carbohydrates 6 g, Fiber 2 g.
  Points 4.
  
  
  Extracted from Low Fat Good Cooking

Fat Free Sugar Free - Pumpkin Fluff Pie

Pumpkin Fluff Pie
 

Servings - 4
Estimated POINTS Value Per Serving - 1
Course - Desserts

Ingredients

15 oz Canned Pumpkin
1 Cup Cool Whip Free Whipped Topping
4 Serving Fat Free Sugar Free Instant Vanilla Pudding and Pie Filling Mix
2 TBSP Pumpkin Pie Spice (Adjust to Your Taste)

Instructions

Mix all together and chill. Place in Graham Cracker pie crust, splenda, and lite butter.

Recipe by Peggy Stone

Fast Weight Loss Diets - Soybean Recipes

Zippy Soybean Casserole

2 1/3 cups cooked, drained soybeans
1 can tomatoes with chili peppers, (16 oz.)
1 drained can whole kernel corn, (16 oz.)
1/4 tsp crushed basil leaves
1/8 tsp pepper
1 cup chopped green pepper
1 tbsp margarine
2 tbsp flour
1 tsp garlic powder
1 cup soft whole wheat bread crumbs
2 oz shredded cheddar cheese

Preheat oven to 375 degrees F. Arrange beans and corn in alternate layers in a 2-quart baking dish. Mash tomatoes with a fork; save 2 tablespoons tomato juice. Mix flour and seasonings and stir into the tomato juice. Stir flour mixture into tomatoes and add green pepper. Heat until mixture comes to a boil. Pour hot sauce over vegetables. Mix bread crumbs, cheese and margarine; sprinkle over vegetables. Bake about 20 minutes until browned.

(334 calories per serving) 1 serving=1 Vegetable exchange 2 Bread exchanges 1 1/2 Lean Meat exchanges 2 Fat exchanges.

Source - Recipes EU

Fat Free Salad - Marinated Vegetable Salad.

Marinated Vegetable Salad

You can add corn, diced avocado, or radishes...whatever you like!

1 C diced tomatoes
1 C diced zucchini
1/2 C thinly sliced green onion
2 tablespoons chopped, pickeled jalapenos
1 (15 oz) can black beans, drained and rinsed
1/2 C bottled salsa
3 tablespoons fresh lime juice
1/2 C chopped cilantro
1/4 teaspoon freshly ground black pepper
2 C torn romaine lettuce

Combine first 6 ingredients in a large bowl. Combine salsa and juice, stirring with a whisk. Pour dressing over tomato mixture. Cover and chill 1 hour.

Add cilantro and pepper to the bowl, toss gently.  Serve over lettuce.

Adapted from a cooking light recipe

Mexicali Snack Mix - Low Fat Good Cooking

Mexicali Snack Mix

1 tablespoon margarine
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/8 teaspoon garlic powder
2 cups reduced-fat cheese crackers
2 cups small pretzels
1/3 cup cashews
1/2 cup seedless raisins

In a 300 degree oven, melt margarine in 13 x 9 x 2-inch baking pan. Remove from oven; stir in chili powder, cumin, and garlic powder. Add cheese crackers, pretzels, and cashews; toss until well coated with margarine mixture.

Bake for 15 minutes, stirring twice; remove from oven.
Stir in raisins; spread on paper towels to cool.
 

Makes 5 cups.
 

Calories 138, Fat 4 g, Chol 0 mg, Sodium 370 mg, Fiber 1 g. Points 3.

Almond Apple Crisp & Yogurt Topping - Fast Weight Loss Diets Recipe

Almond Apple Crisp 3 (2.8) points

Serving Size - 6
Categories - Desserts

1 Tablespoon Water
1 Teaspoon Almond Extract
6 Cups Sliced Unpeeled Tart Eating Apples (about 4 medium)
1/2 Cup Coarsely Crushed Zwieback Crumbs
2 Tablespoons All Purpose Flour
2 Tablespoons SPLENDA® No Calorie Sweetener
2 Tablespoons Chopped Almonds
1/2 Teaspoon Ground Cinnamon
3 Tablespoons Reduced Fat Margarine

Yogurt Topping (Recipe Follows)

1/2 Cup Plain Non-fat Yogurt
1/8 Teaspoon Almond Extract
1 Teaspoon SPLENDA® No Calorie Sweetener

Heat oven to 375º. Mix water and almond extract; toss with apples in 1 1/2-quart casserole sprayed with nonstick cooking spray. Mix remaining ingredients except Yogurt Topping until crumbly; sprinkle over apples.

Bake until top is golden brown and apples are tender, about 30 minutes. Serve warm with Yogurt Topping.

YOGURT TOPPING:

Mix all ingredients.

 - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 150 Calories; 5g Fat (30.7% calories from fat); 3g Protein; 24g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 94mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 Fruit; 0 Non-Fat Milk; 1 Fat.

Exported from MasterCook

Less Sleep = Less Weight Loss - Fat Loss Tips

When was the last time you got the recommended eight hours of sleep? Do you have difficulty falling asleep or staying asleep? May be the demands of your life and work make it nearly impossible to get more than several hours of sleep. Whatever the case, it may surprise you to learn that your lack of sleep may be affecting your ability to lose weight and keep it off.

According to recent studies published in the Journal of the American Medical Association and Lancet, sleep deprivation can negatively influence the stress hormone called cortisol. The result? If you aren't getting adequate sleep, you may find you're hungry even after eating a sufficient amount of food. In addition to affecting appetite control, sleep loss can also interfere with carbohydrate metabolism (the process of breaking down carbs). This leads to an increase in blood glucose levels, causing insulin to be released, which can lead to weight gain and increased fat storage. Fortunately, you can prevent these problems - and potentially jump-start weight loss or overcome a weight stall - by taking the following precautions to help you get a good night's sleep:

1> Reserve your bed for sleeping and sex only - bill paying, watching TV, and other sleep-robbing activities should be conducted elsewhere.

2> Don't go to bed hungry. Enjoy a light snack, like a low-fat cheese stick or a slice of lean deli meat before bedtime.

3> Refrain from exercise three hours before bedtime, since exercise releases the hormone epinephrine, which can make you more alert. But log in some time during the day, which may improve your ability to sleep.

4> Don't drink caffeine (a stimulant) within several hours of retiring to bed. Alcohol should also be avoided within hours of bed time as it can cause early awakening. And, of course, if you still smoke, quit.

5> If you typically have trouble sleeping at night, avoid napping during the day.

6> If you've been trying to fall asleep for more than 30 minutes, get out of bed and do something relaxing (take a bath, read a magazine, record your thoughts in a journal) until you feel sleepy.

7> Make sure your environment is conducive to sleeping (comfortable light, sound, and temperature).

8> Be consistent about the time you go to bed and what time you wake up each day - even on weekends!

South Beach Diet

Low Fat Good Cooking - Low Fat Crockpot Colorful Chicken Stew

Low Fat Crockpot Colorful Chicken Stew

1 lb. boneless skinless chicken breasts, cubed
1 (14 1/2 oz.) can Italian diced tomatoes, undrained
2 medium potatoes, peeled and cut into 1/2-inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 (4 oz.) cans mushroom stems and pieces, drained
2 low-sodium chicken bouillon cubes
Artificial Sweetener equal to 2 tsp. Sugar
1 tsp. chili powder
1/4 teaspoon pepper
1 tablespoon cornstarch
2 cup cold water

In a 4-6 quart crockpot, combine the first 12 ingredients.  In a small
bowl, combine cornstarch and water until smooth. Stir into chicken
mixture. Cover and cook on LOW for 8 to 10 hours or until vegetables
are tender.

Makes 6 servings

Calories 123 Fat 1 g Carbs 16 g Protein 11g Sodium 209 mg Fiber 3 g 2 Points

Low Fat Recipe from Richard Lee Holbert

Low Fat Foods - Oriental Green Beans.

Oriental Green Beans
(1 WW Point per serving, 6 servings)

1.5 LBS Green Beans, Trimmed
3 Tablespoons Soy Sauce
1 Teaspoon Granulated Sugar
1 Tablespoon Oriental Sesame Oil
6 Garlic Cloves, Minced

1. In a large pot of rapidly boiling water, cook green beans until just tender, 4-5 minutes.
2. While beans are cooking, combine soy sauce, oil, and sugar, set aside.
3. Drain beans; set aside.
4. Spray wok or 10" skillet with nonstick cooking spray; place over.
medium high heat. Add garlic; cook, stirring constantly, until softened,
20-30 seconds. Add green beans; cook, stirring and turning constantly,
until well coated, about 2 minutes.
5. Add soy sauce mixture; continue to stir and turn until most of the liquid is absorbed, 1-2 minutes.

Nutrition Information: 68 calories, 2.4 grams of fat, 4 grams of fiber

Hint: I add a bunch of fresh mushrooms in with the green beans at the wok stage. They help soak up the liquid and are super delicious.

Fat Free Recipes - Four Grain Tomato Soup...!!!

Four Grain Tomato Soup

This soup is based on a recipe by Nava Atlas from her book Soups For All Seasons.

2 Cups Canned Diced Tomatoes w/ Juice
1 Teaspoon each Onion Powder and Dill
2 Tablespoons each Barley, Brown Rice, Millet, and Bulgur Wheat
1/2 Teaspoon each Garlic Powder, Basil, and Salt
1 or 2 Carrots, Chopped
1 Onion, Chopped
1 Stalk Celery, Chopped
3 Cups of Water

In a medium saucepan, sauté the vegetables in a bit of water over medium heat until soft - 5 to 10 minutes.
Add remaining ingredients and bring to a boil. Reduce heat to minimum, cover, and simmer for about an
hour until grains are tender [pot barley takes the longest to cook].
You may need to add some extra water toward the end of the cooking time.

Serves 2.

Posted by Shona to the McDougall Board