Sweet Pepper and Olive Pork

Ingredients :

Nonstick cooking spray
1 12-ounce pork loin tenderloin, cut into eight 1/4-inch slices
1/8 teaspoon salt
1/8 teaspoon black pepper
2 teaspoons olive oil
2 medium onions, cut into thin wedges
2 medium green sweet peppers, cut into thin bite-size strips
1/2 cup sliced fresh mushrooms
1/2 teaspoon ground cumin
2 cloves garlic, minced
1/3 cup chopped pimento-stuffed green olives

Directions :

1. Lightly coat a large nonstick skillet with cooking spray; heat over medium-high heat. Season pork slices with salt and pepper. Cook half of the pork slices at a time in skillet for 2 to 3 minutes or until meat is brown and juices run clear, turning once. Remove meat from skillet; keep warm.

2. Add oil to skillet; heat over medium-high heat. Cook onions, sweet peppers, mushrooms, cumin, and garlic in hot oil about 4 minutes or until crisp-tender.

3. Stir in olives; heat through. Serve vegetable mixture with pork slices.

Nutrition facts per serving: Servings Per Recipe 4 servings

Calories 171
Total Fat (g) 9
Saturated Fat (g) 2
Cholesterol (mg) 38
Sodium (mg) 342
Carbohydrate (g) 9
Fiber (g) 2
Protein (g) 14

Source : Better Homes And Gardens Recipe Mailer

Recipes for Diabetic People - Diabetic Breakfast Egg Sandwich

Yield: 2 servings

Ingredients :

2 whole eggs
4 egg whites
2 ounces lean ham, torn into bite-size pieces (1/2 cup)
Salt and freshly ground black pepper, to taste
Olive oil cooking spray
4 slices whole-wheat bread

Directions :

1. Whisk together whole eggs and egg whites. Stir in ham, salt, and pepper.
2. Heat a medium nonstick skillet over medium heat, spray with cooking spray, and add the egg mixture. Let sit for 3 to 4 minutes without stirring.

3. Flip eggs over and cook 30 seconds.
4. Toast bread and spray one side of each slice with cooking spray.
5. Divide eggs in half. Fold each half to fit in between the two bread slices, sprayed sides in.

Nutritional Information Per Serving (1 sandwich):

Calories: 291, Fat: 9 g, Cholesterol: 229 mg, Sodium: 844 mg, Carbohydrate: 27 g, Dietary Fiber: 4 g, Sugars: 4 g, Protein: 26 g

Diabetic Exchanges: 2 Starch, 2 Lean Meat, 1/2 Fat

6 WW Points

Source: "Mix 'N Match Meals in Minutes for People with Diabetes" Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat Recipes - Italian Pinwheel Meat Loaf

Serving Size : 8

Ingredients --

2 eggs -- lightly beaten
3/4 cup seasoned bread crumbs
1/2 cup spaghetti sauce -- or ketchup
1 tablespoon minced fresh parsley
1 clove garlic -- minced
1/2 teaspoon dried oregano
1/4 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon pepper
2 pounds lean ground beef
16 slices part skim milk mozzarella cheese -- divided
4 ounces deli ham
Additional spaghetti sauce, warmed, optional

Preparation Method :

1. In a large bowl, combine the first nine ingredients. Crumble beef over mixture and mix well.

2. On a piece of heavy-duty foil, pat beef mixture into a 12-in. x 10-in. rectangle. Layer with six cheese slices, ham and six more cheese slices. Roll up jelly roll-style, starting with a short side and peeling foil away while rolling. Seal seam and ends. Place seam side down in a greased 13-in. x 9-in. x 2-in. baking dish.

3. Bake, uncovered, at 350° for 70 minutes or until no pink remains and a meat thermometer reads 160°. Top with remaining cheese; bake 5 minutes longer or until cheese is melted. Let stand for 10 minutes before slicing. Serve with additional spaghetti sauce if desired.

Description:

"I've been making this meat loaf for over 20 years. Guests always think i went to a lot of trouble since the spiral slices are so pretty and delicious. but, it's easy to prepare."


Per Serving (excluding unknown items):
1010 Calories;
64g Fat (58.3%calories from fat);
86g Protein;
18g Carbohydrate;
1g Dietary Fiber;
260mg Cholesterol;
1731mg Sodium.

Exchanges:
1/2 Grain(Starch); 11 1/2 Lean Meat; 1/2 Vegetable; 6 Fat.

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

* Exported from MasterCook *
Recipe By : Gail Buss Westminster, Maryland
Source : Taste of Homes Classic ground Beef

Low Fat Soup Recipes - Alphabet Soup

Ingredients :

2 tsp. Olive Oil
1 sm. onion, chopped
2 garlic cloves, chopped/minced
1 qt. tomato juice (low sodium)
1 sm. potato, cut into chunks
1 carrot, cut into chunks
1 celery stalk, sliced (incl. top)
2 tsp Italian Herbs
1/8 tsp. black pepper
1/2 cup alphabet pasta or other small pasta (shells, etc.)
1 cup finely chopped greens (spinach, kale, collard)
1 15-oz can kidney beans, including liquid

Method :

1. Heat oil in a large pot. Add onion & garlic. Cook over med-high heat until onion is soft, about 5 mins.

2. Add tomato juice through pepper. Cover and simmer until tender, about 20 mins.

3. Add pasta through beans in liquid. Simmer until greens & pasta are tender, about 15 mins.

NOTE: You may add extra tomato juice or water if thinner soup is desired.

Source: pcrm.org

Low Fat Cooking Recipes - Portobello Pizza

Total time: 30 minutes
Serves: 4

Ingredients:

4 large portobello mushrooms, 4 to 5 inches in diameter
2 cups fresh spinach
1 cup chopped onions
Salt and pepper, to taste (optional)
1 cup spaghetti sauce
4 tablespoons shredded part-skim milk mozzarella cheese

Instructions:

1. Preheat oven to 400 degrees. Wipe mushrooms with a damp paper towel to remove any dirt. Lightly brush them with vegetable oil and place rounded side down on a baking sheet.

2. In a nonstick skillet over medium heat, saute the spinach and onions until onions are slightly translucent. Add salt and pepper to taste.

3. Evenly divide the spaghetti sauce over each mushroom, then the spinach-onion mixture. Top each pizza with a tablespoon of cheese.

4. Bake for 8 to 10 minutes, until the cheese melts, and pizza is heated through.

Nutrition: Per serving:
143 calories (percent of calories from fat, 24),
9 grams protein,
19 grams carbohydrates,
5 grams fiber,
4 grams fat,
6 milligrams cholesterol,
377 milligrams sodium.

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 - Ham and Cheese Breakfast Biscuits

Yield: 8 biscuits

Ingredients :

1 c. unbleached flour
½ c. oat bran
2 tsp. baking powder
¾ c. nonfat buttermilk
½ c. shredded nonfat or reduced-fat Cheddar cheese
2 oz. ham (at least 97% lean), finely chopped

Directions :

1. Combine the flour, oat bran and baking powder in a medium-sized bowl, stir to mix well. Add the buttermilk and stir to mix well. Fold in the cheese and ham.

2. Coat a 9” round pan with nonstick cooking spray. Drop heaping tablespoonfuls of the batter onto the pan, spacing the biscuits 1” apart.

3. Bake at 400 degree F. for 20 minutes, or until lightly browned. Transfer to a serving platter and serve hot.

Nutritional Facts (per biscuit)

Calories – 98
Fat – 0.9 g.
Protein – 6.7 g.
Choleserol – 5mg
Fiber – 1.4 g.
Sodium – 231 mg.

Low Fat Pumpkin Recipes - Pumpkin Hummus

Yield: 10 servings (serving size: about 3 tablespoons hummus and about 3 pita wedges)

Ingredients :

4 (6-inch) pitas, each cut into 8 wedges
Cooking spray
2 tablespoons tahini, (sesame-seed paste)
2 tablespoons fresh lemon juice
1 teaspoon ground cumin
1 teaspoon olive oil
3/4 teaspoon salt
1/8 teaspoon ground red pepper
1 (15-ounce) can pumpkin
1 garlic clove, chopped
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon pumpkinseed kernels, toasted (optional)

Method :

1. Preheat oven to 425°.
2. Place pita wedges on baking sheets; coat with cooking spray. Bake at 425° for 6 minutes or until toasted.
3. Place tahini and next 7 ingredients (through garlic) in a food processor, and process until smooth.
4. Add parsley; pulse until blended.
5. Spoon hummus into a serving bowl; sprinkle with pumpkinseed kernels, if desired. Serve with pita wedges.

Nutritional Info :
CALORIES 117 (20% From Fat);
FAT 2.6g (Sat 0.4g,Mono 1g,Poly 0.9g);
PROTEIN 3.7g;
CHOLESTEROL 0.0mg;
CALCIUM 43mg;
SODIUM 330mg;
FIBER 2.1g;
IRON 1.6mg;
CARBOHYDRATE 20.4g

Source: Cooking Light, NOVEMBER 2005
Formatted by : Chupa Babi

This dish offers a holiday-style twist on the traditional Middle Eastern spread. You can find pumpkinseeds--also called pepitas--in groceries and Mexican markets. Prepare up to a day ahead, and refrigerate.

Low Fat Protein Recipes - Yummy Garlic Wings

Ingredients :

4 chicken wings, bone and skin removed
1 small raw onions
2 cloves garlic
2 tbsp cider vinegar
1 tsp olive oil
2 tbsp parsley
1/2 tsp coriander seed
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp paprika
1 tbsp green pepper
1 tbsp red pepper
5 strips yellow pepper

Directions :

1. Finely chop onion.
2. Mash the garlic and add vinegar, salt, pepper, paprika, cumin and olive oil. Mix all together in a big bowl.
3. Add peppers, chopped, in the mixture and then add the raw chicken wings.
4. You can marinate for a stronger taste overnight.
5. Place all ingredients in an oven tray and keep at moderate temperature till wings go golden.
When done, place in serving dish and sprinkle parsley over wings.

Nutritional Info : Servings Per Recipe: 1
Amount Per Serving
Calories: 246.7
Total Fat: 9.1 g
Cholesterol: 66.1 mg
Sodium: 684.7 mg
Total Carbs: 14.4 g
Dietary Fiber: 2.9 g
Protein: 27.6 g

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

Smart Ones Recipes - Smoked Salmon with Horseradish Sauce

Ingredients :

1/2 cup low-fat sour cream
Smoked salmon, 2-4 ounces per person
2 Tbs Horseradish sauce or more to taste
1 medium sweet onion, finely chopped

Horseradish Sauce :

1 cup fresh horseradish root, peeled & cut into 1/2" cubes
1/4 cup white vinegar, or more if necessary
1/2 teaspoon salt

Directions :

1. Put the horseradish root cubes in a food processor and grind them to fine particles. This will take 3-4 minutes. Be careful not to inhale the very irritating fumes.

2. Pour the white vinegar onto the ground horseradish until it is thoroughly moist. Season with salt and mix well.

3. Store the prepared horseradish in the refrigerator in a tightly covered container and use it as a condiment.

4. Mix the sour cream with the prepared horseradish. Serve individual portions of smoked fish, accompanied by the chopped onion and additional Horseradish Sauce.

Nutrients per serving:

Calories 170, Fat 3g, Saturated Fat 2g, (16% of calories from fat) Protein 30g, Carbohydrate 5g, Cholesterol 47mg, Fiber 0.5g

Source: Adopted from Dr. Weil

Recipes for Diabetic People - Zucchini-Cauliflower Toss (Diabetic)

Makes 6 servings.

Ingredients :

1/2 cup water
1/4 cup vinegar
1 tablespoon cornstarch
1 tablespoon olive or vegetable oil
2 teaspoons prepared mustard
1/2 teaspoon garlic salt
1/4 teaspoon celery seed
1/8 teaspoon freshly ground pepper
2 packets Equal(R) or 3/4 teaspoon Equal(R) for Recipes
3 cups cauliflower slices
2 cups halved and thinly sliced zucchini
1 red sweet pepper, cut in thin strips
2 green onions, sliced

Method :

1. In a small saucepan combine water, vinegar, cornstarch, oil, mustard, garlic salt, celery seed and pepper. Cook and stir until thickened and bubbly.
2. Cook and stir for 2 minutes more. Remove from heat; stir in Equal(R) sweetener.
3. In a large bowl combine vegetables; toss with dressing.
4. Cover and chill 2 to 24 hours or till serving time, stirring occasionally.

Nutrition Information Per Serving:
Calories: 51, Protein: 2 g, Carbohydrates: 7 g, Fat: 2 g, Cholesterol: 0 mg, Sodium: 203 mg.

Food Exchanges: 1 Vegetable, 1/2 Fat.

Healthy Cooking Recipes - Creamy Chicken Enchiladas

Serves: 6

Ingredients :

1-1/2 cups cooked chicken breast, shredded into bite-sized pieces
4 cups torn fresh spinach leaves
2 green onions, thinly sliced
1 (8 oz) carton of nonfat sour cream
1/4 cup plain, nonfat yogurt
2 tablespoons whole grain flour
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/2 cup 1% milk
1 jalapeño pepper, seeded and minced
6 whole wheat tortillas, 6-8 inches in diameter
1 1/2 low fat shredded cheddar cheese

Directions :

1. In a medium sized saucepan, cook fresh spinach with a small amount of water, covered, for 5 minutes on medium-high heat.

2. In a large bowl, combine cooked chicken, spinach and green onions. Mix well and set aside.

3. Make the sauce: In a medium sized bowl, combine sour cream, yogurt, flour, cumin and salt. Add milk and jalapeño pepper and mix well.

4. Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left and right sides over the folded end, overlapping.

5. Place filled tortillas, seam sides down on an (ungreased) rectangular baking dish.

6. Spoon remaining sauce over the tortillas and bake, uncovered, in a 350° F oven for about 20 minutes or until heated through.

7. Sprinkle with cheddar cheese and let stand for 5 minutes.

8. Top with salsa and chopped green onions as desired and serve.

Nutrition Info:

Calories: 351.5
Fat: 9.8 g
Carbohydrates: 30.5 g
Protein: 36.2 g

Recipes for Diabetic People - Diabetic Turkey Minestrone

4 servings

Ingredients :

1/2 tablespoon (7.5 ml) olive oil
1 medium onion, chopped
1 clove garlic, minced
6 cups (1.4 l) 98% fat-free, no-salt-added canned chicken broth
1 medium red skinned potato, scrubbed and diced
1/4 cup (49 g) dried split peas
1/2 teaspoon (2.5 ml) crushed dried basil
1/2 teaspoon (2.5 ml) crushed dried thyme
1 small bay leaf
1 medium zucchini, cut into 1-inch cubes
1 large ripe plum tomato, seeded and diced
1 15-ounce (450 g) cannellini beans, rinsed and drained
1 cup (140 g) chopped cooked turkey meat or chicken breast
1/4 cup chopped (15 g) flat-leaf parsley (optional)
2 tablespoons (10 g) freshly grated Parmesan cheese (optional)

Method :

1. In a large pot, heat oil over medium heat. Add onion and garlic. Sauté until onion is wilted, about 5 minutes. Stir in chicken broth.

2. Raise heat and add potato, split peas, basil, thyme, and bay leaf. Bring to a boil, reduce heat and simmer, uncovered, for 30 minutes.

3. Remove bay leaf. Stir in zucchini, tomato, cannellini beans, and turkey. Simmer, uncovered, another 15 minutes, stirring occasionally.

4. Ladle into soup bowl. If using, sprinkle each serving with parsley and then some of the grated cheese. Serve hot.

Per serving:
226 calories (16% calories from fat), 20 g protein, 4 g total fat (0.9 g saturated fat), 26 g carbohydrates, 7 g dietary fiber, 27 mg cholesterol, 253 mg sodium

Diabetic exchanges: 2 very lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 vegetable)

Low Fat Breakfast Recipes - Mediterranean Breakfast Couscous

Yield: Makes 4 servings (serving size: 1 cup couscous, 1 teaspoon butter, 1/2 teaspoon sugar)
Prep: 5 minutes; Cook: 3 minutes.

Ingredients :

3 cups 1% low-fat milk
1 (2-inch) cinnamon stick
1 cup uncooked whole-wheat couscous
1/2 cup chopped dried apricots
1/4 cup dried currants
6 teaspoons dark brown sugar, divided
1/4 teaspoon salt
4 teaspoons butter, melted and divided

Method :

1. Combine milk and cinnamon stick in a large saucepan over medium-high heat; heat 3 minutes or until small bubbles form around inner edge of pot (about 180°). Do not boil.

2. Remove from heat; stir in couscous, apricots, currants, 4 teaspoons brown sugar, and salt. Cover the mixture, and let it stand 15 minutes. Remove and discard cinnamon stick. Divide couscous among each of 4 bowls, and top each with 1 teaspoon melted butter and 1/2 teaspoon brown sugar. Serve immediately.

Nutritional Information Per Serving:
Calories 306 ;
Fat 6g (sat 4g,mono 2g,poly 0.0g);
Protein 11g;
Cholesterol 19mg;
Calcium 251mg;
Sodium 156mg;
Fiber 5g;
Iron 2mg;
Carbohydrate 55g

Source: Health, October 2007
Formatted by : Chupa Babi

Low-Cholesterol Scalloped Potatoes

Serves: 6

Ingredients :

4 cups thinly sliced raw potatoes
1 onion
1 tablespoon chopped parsley (optional)
3 tablespoons whole grain flour
1/8 teaspoon pepper
1-1/2 teaspoons salt
3 tablespoons low cholesterol margarine
1-1/2 cups skim milk

Directions :

1. Layer potatoes and onions in casserole, sprinkling flour between each layer.
2. Heat milk and margarine and season with salt, pepper, and parsley. Pour sauce over all layers. 3. Bake 1 hour covered at 350° F. Remove cover and bake additional 30 minutes.

Nutrition Info :
Calories: 147
Fat: 6 g
Carbohydrates: 20 g
Protein: 4 g

Healthy Cake Recipes - Mudslide Cake

Ingredients :

1 stick butter, melted
1 c. nuts, chopped
1 c. flour
1 c. Cool Whip from 9 oz. carton
1 (8 oz.) pkg. cream cheese
1 c. powdered sugar
1 (3 oz.) pkg. instant chocolate pudding
1 (3 oz.) pkg. instant vanilla pudding
3 c. milk
1 (5 oz.) Hershey's bar (or chocolate sprinkles)

Method :

1. Mix together 1 stick butter, nuts and 1 cup flour and pat in bottom of 9 x 13 inch pan. Bake at 350 degrees for 15 minutes. Cool

2. layer 1: Mix together 1 cup Cool Whip, cream cheese and 1 cup powdered sugar. Spread on top of cooled crust.

3. layer 2: Mix together 1 (3 ounce) package instant chocolate pudding, 1 (3 ounce) package instant vanilla pudding and 3 cups milk. Spread on top of first layer.

4. layer 3: Frost with rest of Cool Whip and top with shavings from a 5 ounce Hershey's bar (or chocolate sprinkles). Chill 24 hours.

Recipes for Diabetic People - Diabetic Barbecue Sauce

Ingredients :

4 tbsp tomato paste
1 tbsp dehydrated onion flakes
1 tsp Worcestershire sauce
1 tsp lemon juice
1 tsp salt
1 tsp minced garlic
Dash cayenne pepper
1 cup sugar free cola

Direction :

In a small saucepan, mix ingredients in order listed. Bring to a boil, reduce heat and simmer for 5 minutes.

Makes 6 servings. Serving size: 3 tablespoons.

Nutritional Information Per Serving:
Calories 11; less than 1g fat; 2.5 g carbohydrate

Healthy Cooking Recipes - Sweet and Sour Chicken

Serves 4 to 6.

Ingredients :

3 to 3 1/2 pounds chicken pieces (leg quarters, breast halves)
1/4 teaspoon salt
1/4 teaspoon garlic powder
1 small can (6 ounces) frozen lemonade concentrate, or 3/4 cup
3 tablespoons light brown sugar, firmly packed
1/4 cup ketchup
1 tablespoon vinegar
1/2 green bell pepper, sliced
1/2 red bell pepper, sliced
2 tablespoons cornstarch
2 tablespoons cold water
hot cooked rice for 4 to 6 people

Method :

1. Arrange chicken pieces in crockpot and sprinkle with the salt and garlic powder. Combine lemonade concentrate, brown sugar, ketchup, vinegar in a small bowl; pour over chicken.

2. Cover and cook on LOW for 4 1/2 hours. Add bell pepper slices. Cover and cook on LOW for 1 1/2 to 2 1/2 hours longer.

3. Remove chicken and peppers to a serving dish;cover and keep warm.

4. Pour juices into a saucepan and skim off any excess fat. Combine cornstarch with the cold water; stir into juices. Cook, stirring, over medium heat until thick and bubbly. Cook and stir 2 minutes longer.

5. Serve sauce over chicken, along with hot cooked rice.

Bean Recipe - Mediterranean Baked Beans

Ingredients :

1 cup dry great Northern beans
1 cup dry red kidney beans
2 cups broth
1 1/2 cups water
6 cloves garlic, chopped
2 tablespoons extra virgin olive oil
1 sprig fresh sage, chopped
1/2 teaspoon black pepper

Method :

1. Place the great Northern and kidney beans in a bowl. Add cold water to cover by 2 inches. Cover and let stand overnight.

2. Drain the beans and place in an ovenproof Dutch oven. Add the broth, water, garlic, oil, sage, and pepper.
3. Preheat the oven to 325 degrees F.
4. Cover and bake for 1 hour and 45 minutes, or until the beans are very creamy and tender. (Add a little more water during baking, if needed.)

Serves: 4

Nutrition Info (per serving)
Calories 393 (19% from fat) Fat 8.8g Cholesterol 0mg Carbohydrate 58.9g Fiber 16.4g Protein 21.7g

Garlic and fresh sage add flavor to this simple Mediterranean inspired baked bean dish.

Author: Anne Egan and Regina Ragone, M.S., R.D.
Source: Prevention magazine
Formatted by : Chupa Babi

Fat Burner Soup Recipe - Spinach & Cheese Tortellini Soup

Ingredients :

9 cups reduced-sodium chicken broth
1 pound frozen or fresh cheese tortellini
1/2 cup chopped green onion, white and part of green
8 cups fresh spinach leaves, lightly packed
6 tablespoons shredded Parmesan cheese
Spices to taste (optional) such as pepper, ground nutmeg, parsley flakes

Preparation Method :

1. Add chicken broth to a large saucepan and heat until it boils; stir in tortellini and return to a gentle boil. Reduce heat to LOW; cover saucepan and simmer, stirring occasionally, until tortellini are tender (about 5 minutes).

2. Stir in green onion and spinach leaves. Cover saucepan, and simmer soup for a few more minutes. Add spices to taste, if desired.

3. Ladle soup into bowls and top each serving with a tablespoon of shredded Parmesan.

Yield: 6 servings

Per serving:
285 calories,

17 g protein,

37 g carbohydrate,

8 g fat,

3.5 g saturated fat,

2 g monounsaturated fat,

2 g polyunsaturated fat,

36 mg cholesterol,

4.5 g fiber,

460 mg sodium.

Calories from fat: 25%.

Chicken Oregano with Sweet Peppers

Serves: 4

Ingredients :

1.5 lbs. chicken pieces, skin removed
1/4 teaspoon salt
1/4 teaspoon ground pepper
cooking spray
1 clove garlic, chopped
1 lemon, sliced
1 tomato, chopped
1/4 cup onion, chopped
1/4 cup fresh parsley, chopped
1 tablespoon fresh (or one teaspoon dried) oregano
1/4 cup white wine
3/4 cup low-sodium chicken broth
1 medium, sweet green pepper, cut into strips
1 medium, sweet red pepper, cut into strips

Directions :

1. Sprinkle chicken with salt and pepper.
2. Lightly coat a nonstick skillet with cooking spray.
3. Cook chicken over medium heat until light brown (about 15 minutes), turning once. Reduce heat.
4. Sprinkle garlic, lemon, half of tomato, onion, parsley and oregano over chicken pieces in skillet.
5. Add grape juice and broth.
6. Cover and simmer for 15 minutes.
7. Add remaining tomato and sweet peppers, cover and continue to simmer for 7-10 minutes or until chicken is tender and cooked through.

NUTRITION INFO
Calories: 240
Fat: 3 g
Carbohydrates: 10.7 g
Protein: 42.7 g

Easter Pork Tenderloin

Servings: 8
Preparation Time: 20 min
Cooking Time: 12 min

Ingredients :

1/2 cup reduced-calorie pancake syrup
1 tsp dry mustard
1 tsp ground cloves
1 tsp ground ginger
1 tsp table salt
1/2 tsp ground cinnamon
1/2 tsp black pepper, freshly ground
2 1/2 pound lean pork tenderloin, use two 1 1/4-pound pieces

Instructions :

1. In a large zip-close plastic bag, combine syrup, dry mustard, cloves, ginger, salt, cinnamon and pepper. Trim pork of all visible fat and cut each tenderloin in half widthwise. Add tenderloins to plastic bag, squeeze out air and seal bag; turn to coat tenderloins. Place bag on a plate and refrigerate on bottom shelf, turning bag occasionally, at least 2 hours or overnight.

2. Preheat broiler. Place tenderloins in a roasting pan and pour marinade over them. Broil 5 inches from heat until pork reaches an internal temperature of 160°F, about 6 minutes per side. Let stand at room temperature for 5 minutes before slicing. Yields about 4 ounces of meat per serving.

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

Low Fat Rice Recipes - Nasi Goreng - Indonesian Fried Rice - 6 pts

Makes 6 servings
Active Time : 30 minutes
Total Time : 30 minutes

Ingredients :

3 large eggs, beaten
4 small shallots, peeled
3 cloves garlic, peeled
2 tablespoons whole almonds
2 small chile peppers, seeded and diced
2 tablespoons peanut oil, or canola oil, divided
2 cups finely chopped vegetables, or shredded vegetables, such as yellow bell pepper, cabbage and broccoli
2 tablespoons reduced-sodium soy sauce
2 tablespoons kecap manis, (see Ingredient Note)
4 cups cooked and cooled brown rice
2 scallions, thinly sliced
1 medium tomato, sliced
1 small cucumber, sliced

Method :

1. Generously coat a wok or large skillet with cooking spray and heat over medium-high heat. Pour in eggs, reduce heat to medium-low and cook, lifting the edges so uncooked egg flows underneath, until mostly set, 1 to 2 minutes. Slide out of the pan onto a clean cutting board. When cool enough to handle, cut into thin strips.

2. Place shallots, garlic, almonds and chiles in a food processor. Process to a thick paste. Heat 1 tablespoon oil in the wok (or pan) over medium-high heat. Add the paste and cook until fragrant, about 2 minutes. Transfer to a small bowl.

3. Heat the remaining 1 tablespoon oil over medium-high heat. Add vegetables and cook, stirring, until crisp-tender, about 2 minutes. Add the shallot paste, soy sauce, kecap manis and rice and stir until combined and heated through, about 2 minutes more. Transfer the Nasi Goreng to a platter. Top with the strips of egg and scallions. Arrange tomato and cucumber slices around the edges.

NUTRITION INFORMATION: Per serving:
292 calories; 10 g fat (2 g sat, 5 g mono); 106 mg cholesterol; 38 g carbohydrate; 8 g protein; 4 g fiber; 356 mg sodium; 368 mg potassium.

Nutrition bonus:
Vitamin C (60% daily value), Selenium (26% dv), Magnesium (19% dv), Vitamin A (15% dv). 2 1/2 Carbohydrate Servings

Exchanges: 2 starch, 1 vegetable, 1/2 medium-fat meat, 1 fat

TIP: Ingredient Note: Kecap manis is a thick, palm sugar-sweetened soy sauce. It’s used as a flavoring, marinade or condiment in Indonesian cooking. Find it in Asian food markets or online at importfood.com.

To substitute for kecap manis, whisk 1 tablespoon molasses with 1 tablespoon reduced-sodium soy sauce.

Source: EatingWell, January/February 2008

Formatted by : Chupa Babi: 01.10.08

Chickpea Macaroni

Serves 8.

Ingredients :

1/4 cup white wine or chicken stock
1 medium onion, chopped
1 tsp. garlic, minced
2 cups canned tomatoes, with juice
2 cups chickpeas, cooked or canned, drained
3 cups cooked large shell macaroni
2 Tbs. fresh parsley, chopped
1 tsp. ground cumin
salt and pepper

Method :

1. Sauté the onion and garlic in the wine or stock until tender.
2. Add the tomatoes and the chickpeas breaking up the tomatoes with a spoon. Simmer uncovered for 10 mins.
3. Add macaroni mix through.Add seasonings and simmer an additional 4-5 mins.

Nutritinal Facts Per serving:

cals 142, fat 1.7g, 11% cals from fat, chol 0mg, protein 5.3g, carbs 26.0g, fiber 4.9g, sugar 3.3g, sod 126mg, diet points 2.5

Bean Soup Diet - White Bean Soup with Greens

Makes 6 servings

Ingredients :

1 1/2 pounds Swiss chard, escarole, or beet greens, trimmed
6 cups chicken broth
1 clove garlic, crushed
1 cup cooked white beans
1/2 teaspoon salt
1/8 teaspoon ground white pepper
Grated Parmesan cheese, for garnish
Red pepper flakes, for garnish

Instructions :
1. Bring a large pot of water to a boil over medium-high heat. Add the greens and cook for 7 minutes, or until barely tender. Drain the greens, squeezing out as much water as possible. (This can be done several hours before the greens cook in the soup. It is not necessary to cut the greens, because they will break apart as they cook in the soup.)

2. Bring the broth to a simmer in a large pot over medium-high heat. Add the garlic and greens. If using canned white beans, place them in a strainer and rinse them under cold running water to remove excess sodium. Add the beans to the broth. Simmer gently, partially covered, for 10 minutes. Sprinkle with the salt and pepper to taste. (Do not add the salt until the soup has finished cooking, or it may become too salty.)

3. Ladle the soup into heated bowls. Pass the cheese and pepper flakes at the table.

Nutritional Information:
79 calories
2 g total fat (1 g sat)
0 mg cholesterol
12 g carbohydrate
6 g protein
4 g fiber
1,008 mg sodium

Weigh Loss Recipes - Banana and Red Pepper Salad

Ingredients:

225 ml Yoghurt natural
1 item Banana
0.5 item Red pepper, small
1 tbls Vegetable oil
1 tsp Cumin seeds
1 tsp Black mustard seeds
1 pinch Cayenne pepper
Salt

Directions :

1. Chop the banana. Remove the seeds and chop the pepper. Mix together the yoghurt, banana and red pepper.

2. Heat the oil in a small pan, add the cumin and mustard seeds and fry for 2 minutes until they begin to pop. Add the cayenne pepper and salt and stir thoroughly, then quickly pour the spice mixture over the yoghurt salad, mixing together well.

3. Spoon the salad into serving bowls and serve immediately.

Healthy Cooking Recipes - Speedy Fajita Salad

Makes 4 servings

Ingredients :

1 tablespoon prepared taco seasoning
10–12 ounces cooked roast beef, thinly sliced
2 teaspoons extra-virgin olive oil, divided
1/2 large red bell pepper, thinly sliced
4 cups chopped romaine lettuce
1 cup chopped beefsteak tomatoes
1/4–1/2 cup diced red onion
3 tablespoons fresh lime juice
1/4 cup shredded reduced-fat Monterey Jack cheese
1/4 cup chopped fresh cilantro or Italian parsley leaves

Instructions :

1. In a medium bowl, add taco seasoning and beef slices and toss to coat.
2. Warm 1 teaspoon of the oil in a large nonstick skillet over medium-low heat. Add pepper slices; cook 4 minutes, until softened and lightly charred, stirring often. Add beef slices and cook to warm through, stirring.
3. Place lettuce, tomatoes, and onion in a large serving bowl. Toss with remaining teaspoon olive oil and lime juice. Top salad with warm beef-and-pepper mixture. Sprinkle with cheese and cilantro. Serve immediately (with tortillas, if you're in Phase 2 or 3).

Nutritional Information:
270 calories
11 g total fat (3.5 g sat)
70 mg cholesterol
12 g carbohydrate
28 g protein
3 g fiber
270 mg sodium

Low Fat Soup Recipes - Chicken with Tarragon Cream Sauce

Ingredients :

Juice of 1 lemon
1/3 cup heavy cream
1/2 teaspoon kosher salt, divided
1 teaspoon plus 1/2 cup all-purpose flour, divided
1 teaspoon plus 1 tablespoon butter, divided
3 large boneless, skinless chicken breasts (about 1 1/2 pounds), trimmed
1/4 teaspoon ground white pepper
1 teaspoon peanut or canola oil
1 cup reduced-sodium chicken broth, divided, plus more as needed
1/2 cup frozen peas, thawed
3 tablespoons finely minced fresh tarragon or dill, plus sprigs for garnish

Method :

1. Combine lemon juice and cream in a small bowl. Season with 1/4 teaspoon salt. Mash 1 teaspoon flour and 1 teaspoon butter in another small bowl until a paste forms. Set both bowls aside.

2. Dry chicken thoroughly with paper towels. Season with the remaining 1/4 teaspoon salt and white pepper. Dredge lightly in the remaining 1/2 cup flour, shaking off any excess. (Discard leftover flour.)

3. Heat the remaining 1 tablespoon butter and oil in a 12-inch cast-iron skillet over medium-high heat. Add the chicken—do not crowd the pan. Cook, turning once, until nicely browned on both sides, about 10 minutes total. Add 1/2 cup broth, reduce the heat and cover. Simmer until the chicken is cooked through, 4 to 6 minutes. (Check to make sure the pan juices don't run dry. If necessary, add more broth, a tablespoonful at a time, to prevent scorching.) Transfer the chicken to a clean cutting board and tent with foil.

4. Add the remaining 1/2 cup broth to the pan and bring to a boil over high heat. Cook until reduced to about 1/4 cup, 2 to 4 minutes. Reduce heat to medium, add the reserved lemon cream and bring to a simmer. Gradually whisk in the reserved butter-flour paste, a few bits at a
time, until the sauce coats the spoon, 1 to 2 minutes. Stir in peas.

5. Reduce the heat to low and return the chicken to the pan along with tarragon (or dill). Turn to coat with the sauce and cook until heated through, 1 to 2 minutes. Slice the chicken and serve with the sauce, garnished with sprigs of tarragon (or dill), if desired.

NUTRITION INFORMATION: Per serving:

231 calories; 10 g fat (5 g sat, 2 g mono); 91 mg cholesterol; 6 g carbohydrate; 28 g protein; 1 g fiber; 209 mg sodium; 347 mg potassium.

Nutrition bonus:
Selenium (31% daily value), Vitamin C (15% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 3 1/2 lean meat

Healthy Seafood Creole

SERVES 4

New Orleans and the bayou country of Louisiana are the birthplace of
Creole.
In this recipe, the fiery sauce pairs with fresh shrimp and fish.

1 teaspoon olive oil
2 cups diced onions
1 green pepper, diced
3/4 cup diced celery
3 cloves garlic, minced
2 cans (14 1/2 ounces each) no-salt-added tomatoes, chopped
1 teaspoon dried thyme
1 bay leaf
1/4 teaspoon ground red pepper
8 ounces peeled and deveined medium shrimp
8 ounces fish fillets (cod, sea bass, orange roughy or catfish), cut
into 1" Pieces
2 cups hot, cooked long-grain white rice

Coat a large saucepan with no-stick spray. Add the oil and heat over medium-high heat until hot. Add the onions and saute for 2 minutes. Add the peppers and celery and continue cooking for 2 minutes. Add the
garlic and cook for 1 minute. Add the tomatoes, thyme, bay leaf and red pepper. Bring to a boil, reduce the heat to medium-low and simmer for 15 to 20 minutes, or until the vegetables are just tender. When the
vegetables are tender, add the shrimp and fish fillets. Cover and cook over medium heat for 3 to 5 minutes, or until the shrimp turns pink and the fish opaque.

To serve, remove the bay leaf. Place 1/2 cup of the rice in the center of each plate and surround it with the seafood mixture.

Per serving: 314 calories, 3 g.fat (9% of calories), 4.4 g. dietary fiber; 110 mg. cholesterol, 183 mg. sodium.

Preventions Quick and Healthy Low-Fat Cooking via All Around Cooking

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

Makes 8 cakes.

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

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

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

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

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

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

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

Shrimp Soup Recipes - Shrimp and Snow Pea Soup

Number of Servings: About 6 cups (48 oz/1.4 liters), 4 servings

Ingredients :

12 ounces (360 g) medium shrimp, peeled
3 tablespoons mirin (Japanese seasoning wine)
2 tablespoons low-sodium tamari soy sauce
1 teaspoon minced fresh ginger
1/2 teaspoon dark sesame oil
1 teaspoon cornstarch
3 green onions
4 1/2 cups (36 fl oz/1 liter) plus 2 tablespoons defatted low-sodium chicken broth
4 quarter-size slices peeled fresh ginger
3 ounces (90 g) Chinese rice stick noodles
4 ounces (120 g) fresh snow peas, trimmed and cut in half lengthwise (about 1 cup)

Preparation :

1. Using a sharp knife, slice shrimp along the back almost to other edge to reveal the dark vein. Remove the vein and rinse shrimp. Place in a bowl and toss with 2 tablespoons of the mirin, 1 tablespoon of the tamari, the minced ginger and sesame oil. Cover with plastic wrap and refrigerate for 30 minutes.

2. Combine cornstarch and 2 tablespoons of the chicken broth; stir well and set aside.

3. Thinly slice the green onions, keeping the white parts and green parts separate.

4. Combine the remaining 4 1/2 cups (36 fl oz/1 liter) broth, 1 tablespoon mirin, 1 tablespoon tamari, ginger slices, and the sliced white part of the onion in a large saucepan. Heat over medium-high heat until the broth begins to boil. Cover, reduce the heat, and simmer for 10 minutes.

5. With kitchen shears, snip rice sticks into shorter lengths. Add the rice sticks, shrimp and snow peas to the soup and return to a boil over high heat. Reduce the heat to low and simmer for 2 minutes. Add the cornstarch mixture and cook, stirring constantly, until slightly thickened.

6. Ladle the soup into bowls and sprinkle each with minced green onion tops.

Nutritional Information :
Calories 233, Carbohydrate 36 g, Fat 1.6 g, Fiber 1 g, Protein 18 g, Saturated fat 0.3 g, Sodium 575 mg

Daily Diet Menu - Peppered Rosemary Oat Crackers

Ingredients :

2 cups old-fashioned rolled oats
1/4 cup plus 2 tablespoons all-purpose flour
2 teaspoons salt
1 teaspoon freshly ground black pepper
1/2 teaspoon chopped rosemary leaves
3/4 teaspoon baking powder
1/2 stick (1/4 cup) cold unsalted butter, cut into bits
1/4 cup plus 2 tablespoons milk

Direction :

1. Preheat oven to 375 degrees F.

2. Put the oats into a food processor and pulse until finely chopped.

3. Add flour, salt, pepper, rosemary, baking powder, and butter and pulse until mixture resembles coarse meal. Add milk and pulse until a dough forms about 15 seconds.

4. On a lightly floured surface, roll out dough to 1/8-inch thick (about a 13-inch round) and cut out about 60 square oatcakes.

5. Arrange oatcakes on baking sheets 1-inch apart and bake in middle of oven 12 to 15 minutes, or until lightly brown on the bottom.

6. Transfer oatcakes to a rack and cool completely.

Low Fat Recipes - Chicken Capri

Ingredients :

1 cup reduced-fat ricotta cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 boneless, skinless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra-virgin olive oil
1 cup crushed tomatoes
4 slices reduced-fat mozzarella cheese

Instructions :

1. In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend.

2. Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool.

3. Preheat the oven to 350°F.

4. Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170°F and the juices run clear.

Nutritional Information:
340 calories, 15 g total fat (5 g sat), 115 mg cholesterol, 6 g carbohydrate, 44 g protein, 1 g fiber, 470 mg sodium

CL Pork and Vegetable Stir-Fry with Cashew Rice - 9 PTS

Yield: 4 servings (serving size: 1 1/2 cups pork mixture and 1/2 cup cashew rice)

Ingredients :

3/4 cup uncooked long-grain rice
1/3 cup chopped green onions
1/4 cup dry-roasted cashews, salted and coarsely chopped
1/2 teaspoon salt
2/3 cup fat-free, less-sodium chicken broth
2 tablespoons cornstarch, divided
3 tablespoons low-sodium soy sauce, divided
2 tablespoons honey
1 (1-pound) pork tenderloin, trimmed and cut into
1/2-inch cubes
1 tablespoon canola oil, divided
2 cups sliced mushrooms (about 4 ounces)
1 cup chopped onion
1 tablespoon grated peeled fresh ginger
2 garlic cloves, minced
2 cups sugar snap peas, trimmed (about 6 ounces)
1 cup chopped red bell pepper (about 1)

Preparation Method :

1. Cook the rice according to package directions, omitting salt and fat. Stir in 1/3 cup chopped green onions, chopped dry-roasted cashews, and salt; set aside, and keep warm.

2. Combine 2/3 cup chicken broth, 1 tablespoon cornstarch, 2 tablespoons low-sodium soy sauce, and honey in a small bowl, and set aside.

3. Combine pork, remaining 1 tablespoon cornstarch, and the remaining 1 tablespoon soy sauce in a bowl, tossing well to coat. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add pork; sauté 4 minutes or until browned. Remove from pan.

4. Add remaining 1 teaspoon oil to pan. Add mushrooms and 1 cup onion; sauté 2 minutes. Stir in ginger and garlic; sauté 30 seconds. Add peas and bell pepper to pan; sauté 1 minute. Stir in pork; sauté 1 minute. Add reserved broth mixture to pan. Bring to a boil; cook 1 minute or until thick, stirring constantly. Serve over cashew rice.

Nutrition Facts :
CALORIES 460 (23% from fat); FAT 11.8g (sat 2.5g,mono 6.2g,poly 2.3g); PROTEIN 31.8g; CHOLESTEROL 74mg; CALCIUM 73mg; SODIUM 787mg; FIBER 3.6g; IRON 4.6mg; CARBOHYDRATE 55.9g

Source: Cooking Light, JANUARY 2007
Formatted by : Chupa Babi in MC

ChupaNote: add 1 teaspoon red pepper flakes to the oil before adding veggies.

Low Fat Protein Recipes - Pineapple Coconut Frappe - Caribbean

Makes 2 servings, about 1 cup each

Active Time: 5 minutes
Total Time: 5 minutes
Ease Of Preparation : Easy

Ingredients :

1 1/2 cups chopped pineapple
1 cup low-fat milk
1/3 cup "lite" coconut milk
10 ice cubes

Method :

- Blend pineapple, milk, coconut milk and ice cubes in a blender until frothy.

Nutrition Information: Per serving:
143 calories; 4 g fat (3 g sat, 1 g mono); 8 mg cholesterol; 23 g carbohydrate; 6 g protein; 2 g fiber; 78 mg sodium; 134 mg potassium.

1 1/2 Carbohydrate Servings

Source: Eating Well Magazine
Formatted by : Chupa Babi in MC

A great use for leftover coconut milk.

Smart Ones Recipes - AICR Tomato-Red Pepper Chutney

Makes 8 servings.

Ingredients :

2 pounds ripe tomatoes, seeded and diced
1 medium onion, chopped
1 large red bell pepper, seeded and chopped
1/4 cup golden raisins
1/4 cup frozen apple juice concentrate
1/4 cup balsamic vinegar
2 Tbsp. ginger root, grated
1 Tbsp. olive oil
1 whole cinnamon stick
1/2 teaspoon allspice
1 serrano or habanero pepper, seeded and finely minced (optional)
Pinch of salt, or to taste

Directions :

1. Place all ingredients in large saucepan over medium heat. Simmer uncovered, stirring occasionally, about one hour or until reaching desired thickness.

2. Remove cinnamon stick and discard.

3. Serve warm or at room temperature.

Per serving:
89 calories, 2 g total fat (<1 g saturated fat), 17 g carbohydrates, 2 g protein, 2 g dietary fiber, 17 mg sodium.

ChupaNote: used 1 teaspoon red pepper flakes instead of habanero.

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

Fat Burner Soup Recipe - Purple Gazpacho Soup

4 servings

Ingredients :

4 or 5 large ripe tomatoes (cherokee purple or black krim tomatoes) peeled, seeded & chopped
1/2 medium serrano pepper, minced
5 cloves garlic, minced
2 medium cucumbers, peeled, seeded and diced
4 stalks celery, diced
1 medium red bell pepper, seeded and diced
1 medium red onion, peeled and thinly sliced
2-3 small ripe but slightly firm Haas avocados, peeled and cubed
4 cups tomato vegetable juice
2 Tbl. each fresh lemon juice and lime juice
2 Tbl. medium-acid red wine vinegar and/or aged balsamic
2 Tbl. fresh basil, chopped
2 Tbl. fresh Italian parsley, chopped
1 Tbl. fresh cilantro, chopped
1/2 cup best-quality extra-virgin olive oil
tabasco sauce to taste
kosher salt and ground black pepper to taste

Method :

1. Combine all of the vegetables in a large bowl. Add the tomato juice, lemon juice and vinegar and stir very briefly. Stir in the fresh herbs and season with salt and pepper to taste.

2. Chill the soup for at least one hour before serving. Remove from the refrigerator, stir, let sit for 15 minutes before serving.

~ OPTIONAL-

Serve sprinkled with 1fresh red rubin basil flowers and lemon basil flowers (just the sweet soft flower parts not the husks)

variations:

~ replace purple tomatoes with tomatoes of your choosing

Author: Robert Donaghey of Vista, California
Source: 7 MINUTE CHEF - Volume 1
Formatted by : Chupa Babi in MC

ChupaNote: used the Spicy V8 and yellow tomatoes rather than purple. Used a fair amount of harissa instead of hot sauce.

Healthy Cooking Recipes - Tex Thai Chicken Breasts

Makes: 4 servings

Prep: 30 minutes
Marinate: 1 hour
Grill: 12 minutes

Ingredients :

3/4 cup bottled green salsa
1/4 cup unsweetened coconut milk
1 green onion, chopped (2 Tbsp.)
1/2 tsp. finely shredded lime peel
1 Tbsp. lime juice
1 Tbsp. chopped fresh cilantro
1 Tbsp. chopped fresh mint
1 tsp. green curry paste
1 tsp. grated fresh ginger
1 tsp. soy sauce
1 clove garlic, minced
4 skinless, boneless chicken breast halves (1-1/4 lb. total)
Chopped mango
Chopped cucumber
Fresh mint (optional)

Directions :

1. For marinade, in a blender or food processor combine salsa, coconut milk, green onion, lime peel and juice, cilantro, mint, curry paste, ginger, soy sauce, and garlic. Cover and blend or process until nearly smooth. Remove 1/3 cup of the mixture for sauce; cover and chill until serving time.

2. Place chicken in a large resealable plastic bag set in a shallow dish. Pour remaining marinade over chicken; seal bag. Marinate in refrigerator for 1 to 2 hours, turning bag occasionally. Drain chicken, reserving marinade.

3. For a charcoal grill, grill chicken on rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until chicken is no longer pink (170 degrees F), turning once and brushing with reserved marinade halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Cover and grill as above.) Serve chicken with mango and cucumber. Drizzle with reserved 1/3 cup marinade mixture. If desired, garnish with mint.

Nutrition Facts :

Calories 226, Total Fat (g) 6, Saturated Fat (g) 3, Monounsaturated Fat (g) 0, Polyunsaturated Fat (g) 1, Cholesterol (mg) 82, Sodium (mg) 465, Carbohydrate (g) 8, Total Sugar (g) 4, Fiber (g) 1, Protein (g) 34

Source : Better Homes And Gardens Daily Recipe Mailer

Low Carb Recipes - California Goat Cheese Pesto - 1g carb, 0g fiber

Makes about 1 cup

Active Time : 15 minutes
Total Time : 15 minutes

Ingredients :

4 ounces soft goat cheese, crumbled
1 cup packed flat-leaf parsley leaves (1-2 bunches)
1/2 cup packed fresh oregano leaves (1 bunch)
2 tablespoons water
1 teaspoon Dijon mustard
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt

Directions :

Place all ingredients in a food processor; pulse a few times, then process until fairly smooth, or to the desired consistency, scraping down the sides occasionally.

Nutrition Information: Per 2-tablespoon serving:
43 calories; 3 g fat (2 g sat, 1 g mono); 7 mg cholesterol; 1 g carbohydrate; 3 g protein; 0 g fiber; 145 mg sodium.

The taste of soft goat cheese is more present in this California version of pesto than Parmigiano-Reggiano is in a basil pesto. Consider it a multidimensional recipe: dip, sauce and spread.

Source: EatingWell

Formatted by : Chupa Babi in MC

Fat Free Recipes - Green Olive and Almond Spread - 2g carbs, 1g fiber

Green Olive and Almond Spread - 2g carbs, 1g fiber

Makes 1/2 cup, for 6 appetizer servings
Active Time: 10 minutes
Total Time: 40 minutes

Ingredients :

1/2 cup pitted briny green olives
1/4 cup Marcona almonds or other almonds, toasted (see
Ingredient Note and Kitchen Tip)
1 teaspoon fresh tarragon or 1/2 teaspoon dried
1 teaspoon lemon juice
1 tablespoon extra-virgin olive oil

Method :

1. Combine olives, almonds, tarragon and lemon juice in a food processor. Pulse until roughly chopped.
2. Add oil in a steady stream and process just until the oil is absorbed. (Alternatively, finely chop the olives, almonds and tarragon by hand and combine with lemon juice and oil in a medium bowl.)
3. The spread should have a coarse but easily spoonable texture.
4. Let stand for about 30 minutes for the flavor to develop.

Nutritional Information : Per serving:
71 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 2 g carbohydrate; 1 g protein; 1 g fiber; 147 mg sodium; 7 mg potassium.

0 Carbohydrate Servings

Exchanges: 1 1/2 fat

TIP:

To toast almonds, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.

Ingredient note:
Spanish Marcona almonds have recently become more popular and more available. They’re a little flatter than ordinary almonds, with a richer flavor. Always skinned, most Marcona almonds have already been sautéed in oil and lightly salted when you get them.

MAKE AHEAD TIP:

Cover and refrigerate for up to 1 day.

Source: EatingWell
Formatted by : Chupa Babi in MC

Serve this simple but unique spread with zucchini or cucumber rounds or fire-toasted thin baguette slices.

Low Fat Salad Recipes - Green Salad

Green Salad

1 Serving

Choose mixed salad greens whenever you can. Or mix romaine lettuce with spinach or any other dark green variety. Romaine by itself is fine, but the darker the greens, the more antioxidants they contain. If you find balsamic vinegar too strong for your taste, pick a milder vinegar like apple cider.

Ingredients:

2 cups salad greens
1 tsp olive oil (preferably extra virgin)
1 tbsp balsamic vinegar
1 tsp Italian or other seasoning mix

Instructions:

Whisk the dressing together and toss with the greens. Add any chopped vegetables you have on hand.

Nutritional Information:Per serving:
58 calories,
5 g total fat (1 g sat)
0 mg cholesterol
4 g carbohydrate
2 g protein
2 g fiber
9 mg sodium

Recipes for Diabetic People - Diabetic Caribbean Chicken Breasts

Diabetic Caribbean Chicken Breasts

Yield: 4 Servings

Ingredients :

2 tablespoons frozen orange juice concentrate
1 teaspoon grated orange peel
1 tablespoon olive oil
2 teaspoons lime juice
1 teaspoon ground ginger
2 teaspoons minced garlic
1/2 teaspoon oregano
1/2 teaspoon white pepper
Salt and fresh ground pepper to taste
4 (4 ounce) portions frozen boneless, skinless chicken breasts

Directions :

1. Combine all ingredients except the chicken in a large bowl.

2. Add chicken to marinade. Refrigerate 5 hours or overnight.

3. Discard the marinade and grill or broil the chicken for 5-7 minutes per side, until juices run clear.

Nutritional Information Per Serving (3-4 ounces with sauce):
Calories: 148, Fat: 4 g, Cholesterol: 68 mg, Sodium: 60 mg, Carbohydrate: 1 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 25 g

Diabetic Exchanges:
4 Very Lean Meat

Source: "Express Lane Diabetic Cooking" by Robyn Webb Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat Good Cooking Recipes - Warm Spinach Salad with Turkey

Warm Spinach Salad with Turkey

Serves 4

Ingredients :

1 10-oz. package fresh spinach (baby is best)
1/4 cup olive oil
2 cloves garlic, pressed
1 cup fresh mushrooms, sliced (about 5-oz.)
1 medium red bell pepper, seeded, de-ribbed and chopped
2 cups cooked turkey, cubed
1/4 cup bacon bits *
1/4 teaspoon pepper

DRESSING

1/4 cup balsamic vinegar
2 tablespoons brown sugar
2 tablespoons water
1/2 teaspoon ground ginger

Method :

1. Place spinach in a large bowl and set aside.

2. Heat oil in a skillet over medium-high heat; add garlic and cook until transparent.

3. Reduce heat to medium low; add mushrooms, bell pepper and pepper; blend well.

4. Add turkey cubes and cook until heated through (1 to 2 minutes). Spoon hot mixture over spinach.

5. Add bacon bits and toss well. Divide salad into 4 serving plates. Heat the dressing ingredients in a small saucepan; bring to boiling, then drizzle hot dressing over salad.

Per Serving:
292 Calories; 16g Fat; 32g Protein; 11g Carbohydrate; 2g Dietary Fiber; 78mg Cholesterol; 222mg Sodium.

Exchanges:

0 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 3 Fat; 0 Other Carbohydrates.

LC Serving Suggestion:
Cauli-rice (process cauliflower in a blender or food processor till it resembles grains of rice; steam rice in a little water till tender; drain, salt and pepper to taste) and steamed green beans.

Serving Suggestion:
Add whole wheat couscous and a bowl of raw baby carrots.

Kosher:
Use soy bacon or soy bacon bits.

Low Fat Good Cooking Recipes - Banana Split Cake

Banana Split Cake

Ingredients :

1 Prepared Angel food Cake
1 Package of fat-free, sugar free Jell-O Vanilla Pudding-Instant,prepared
4 medium bananas
4 cups of strawberries
2 tubs of Cool Whip Free

Direction :

1. Prepare the pudding as directed on the box. Cut all fruit into bite sized pieces. Cut the angel food cake into bite sized pieces.

2. Separate all ingredients in half. Layer ingredients in the following order: half of the angel food cake, half of the pudding, half of the bananas, half of the cool whip, half of the strawberries.

3. Repeat the layer with the second half of ingredients.

Recipes for Diabetic People - Diabetic Summer Ratatouille

Diabetic Summer Ratatouille

Yield: 4 Servings

Ingredients :

1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 ounce) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper

Directions :

1. In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil.
2. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender,

stirring often.
3. Remove the zucchini-yellow squash saute to a salad bowl.
4. Add remaining ingredients and let stand at room temperature for 1 hour.

Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 6 g, Cholesterol: 0 mg, Sodium: 299 mg, Carbohydrate: 11 g,

Dietary Fiber: 4 g, Sugars: 7 g, Protein: 2 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

Source: "Express Lane Diabetic Cooking" by Robyn Webb

Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat Bread Pudding

Low Fat Bread Pudding

Ingredients :

2 c skim milk
1/2 c cup egg beaters
10 single serving packages of splenda
1 teaspoon cinnamon
1/4 teaspoon salt
4 slices raisin bread cubes
2 teaspoons of butter or margarine

Prepration Method :

1. Combine milk, eggs, sugar, cinnamon and salt in a 2 quart microwave safe casserole dish. Beat with mixer.

2. Stir in bread cubes, dot with butter. Microwave 26 to 28 minutes on Medium (simmer) or until almost set in center.

3. Let stand 5 minutes, to serve cut into 4 pieces.

Recipes for Diabetic People - Diabetic Creole Style Shrimp and Grits

Diabetic Creole Style Shrimp and Grits

Ingredients :

1 pounds shrimp, medium in shells
1/2 cup(s) grits, yellow
12 ounce(s) asparagus
1 medium pepper(s), red, bell
1/2 cup(s) onion(s)
2 clove(s) garlic
1 tablespoon oil, olive
2 tablespoon flour, all-purpose
2 teaspoon Creole seasoning, salt-free
3/4 cup(s) broth, reduced-sodium chicken
salt
pepper, black ground

Preparation :

1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact (if desired). Rinse shrimp; pat dry with paper towels. Prepare grits according to package directions. Cover and keep warm.

2. Meanwhile, in a large skillet, cook asparagus, sweet pepper, onion, and garlic in hot oil for 4 to 5 minutes or just until vegetables are tender.

3. Stir flour and Creole seasoning into vegetable mixture. Add chicken broth. Cook and stir just until bubbly; reduce heat. Stir in shrimp. Cover and cook for 1 to 3 minutes or until shrimp are opaque, stirring once. Serve over grits. Season to taste with salt and black pepper.

Nutritional Info (per serving):
Calories: 241, Saturated Fat: 1g, Sodium: 387mg, Dietary Fiber: 2g, Total Fat: 6g, Carbs: 25g, Cholesterol: 129mg, Protein: 22g

Exchanges:
Vegetable: 2 , Starch: 1 , Lean Meat: 2 , Fat: 1 Carb, Choices: 1.5

Source : Diabetic Living Online

Low Fat Southern Crockpot Chicken and Grits

Low Fat Southern Crockpot Chicken and Grits

Serving Size : 4

Ingredients :

1 3/4 cups fat-free chicken broth
6 tablespoons corn grits -- uncooked
1 tablespoon olive oil
1 small onion -- diced
1 medium clove garlic -- minced
1 cup mushrooms -- sliced
1 medium jalapeño pepper -- seeded and minced
1 medium red bell pepper -- or yellow pepper, chopped
2 medium tomatoes -- cored and chopped
1/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon black pepper
1 pound skinless chicken thighs boneless, cut into 1-inch chunks

Method :

1. Place broth in a 3 to 5 quart crockpot. Slowly add grits, stirring constantly, to avoid lumps, set crockpot aside.

2. Heat oil in a large skillet over medium-high heat. Add onion, garlic, mushrooms, jalapeño and red pepper; saute, stirring frequently, about 5 minutes. Add vegetables to crockpot. Place tomatoes, cumin, salt and pepper in crockpot; stir to mix. Add chicken thighs.

3. Cover and cook at medium setting for 5 to 6 hours.

Per Serving (excluding unknown items):
207 Calories; 6g Fat (26.2% calories from fat); 20g Protein; 21g Carbohydrate; 4g Dietary Fiber; 54mg Cholesterol; 549mg Sodium.

Exchanges:
1 Grain(Starch); 2 1/2 Lean Meat; 11/2 Vegetable; 1/2 Fat.

NOTES : Yields about 1 1/2 cups per serving.

Source: Weight Watchers.com

Fat-Free Vegetarian Recipes - Vegetarian Hot and Sour Soup

Vegetarian Hot and Sour Soup

A deliciously, spicy soup full of veggies and tofu.

Prep Time: 30 minutes
Cooking Time: 20 minutes
Makes: 4 servings

Ingredients :

4 cups vegetable stock
3 Tbsp. soy sauce
1 Tbsp. chopped fresh ginger
1-2 crushed garlic cloves
1/4 cup rice vinegar
2 tsp. sugar
1 Tbsp. hot Asian-style chili sauce, or to taste
1/2 cup grated carrot
1 celery rib, thinly sliced
1/4 lb oyster mushrooms, thickly sliced
1, 8 oz. can sliced bamboo shoots, drained well
2 Tbsp. cornstarch mixed with 3 Tbsp. cold water
1/2, 300 gram pkg. soft tofu, cut into small cubes
2 green onions, finely chopped

Method :

1. Place the first 11 ingredients in a pot and bring to a gentle simmer. Simmer 5-8 minutes.
2. Stir in the cornstarch mixture and return to a simmer.
3. Stir in the tofu and heat through 1-2 minutes.
4. Ladle into bowls, sprinkle with green onions and serve

What to serve alongside :

This soup can make a palate-awakening start to an Asian-style dinner. It can also make a nice, light lunch on its own - perfect for warming your spirit on a cool, rainy Wets Coast day.

Options :

Make this a meat or seafood hot and sour soup by adding ingredients such as cooked and thinly sliced beef, pork or chicken breast, or shrimp or crabmeat. Make the soup more or less spicy by simply adjusting the amount of the hot chili sauce used

Nutrition Per Serving:
about 103 calories, 4.9g protein, 2.1g fat (0.2g saturated), 17.4g carbohydrate, 1.8g dietary fibre, 0mg cholesterol, 1464mg sodium.

%RDI:
3% calcium, 9% iron, 32% vit A, 3% vit C, 8% folate.

Low Fat Recipes - Ginger Beef and Broccoli

Ginger Beef and Broccoli

Fresh ginger makes this dish both fragrant and delicious.

Prep Time: 20 minutes
Cooking Time: About 10 mins
Makes: 4 servings

Ingredients :

1 lb. sirloin steak, thinly sliced
1 Tbsp chopped fresh ginger
2 garlic cloves, chopped
3 Tbsp. soy sauce
2 tsp. cornstarch
3 Tbsp. vegetable oil
1 medium onion, halved and sliced
4 cups small broccoli florets
1 Tbsp. brown sugar
1 Tbsp. rice vinegar
1/4 cup ketchup
1/2 cup beef stock

Method :

1. Place the steak in a bowl. Add the ginger, garlic, soy sauce and cornstarch and toss to coat. Marinate the beef 20-30 minutes.

2. Heat 2 Tbsp. of the oil in a large skillet or wok over high heat.

3. Add the beef and stir-fry until nicely coloured, about 2-3 minutes.

4. Remove the meat from the pan. Add the remaining oil to the pan. Add the onion and broccoli and stir-fry 2-3 minutes.

5. Add the remaining ingredients and bring to a boil. Return the beef to the pan and heat through.

6. Spoon onto a platter and serve.

What to serve alongside :
Serve the beef on a bed of steamed rice or Asian-style noodles. For an east-meets-west meal, serve with tortillas to roll and wrap the beef and broccoli mixture in. Hot chili sauce makes a nice and spicy dip for this dish.

Options :
Use other tender steak, such as strip loin, tender loin or rib-eye, instead of sirloin. Use 1 large bunch of gai lan (Chinese broccoli), washed, trimmed and chopped, instead of broccoli florets. Or, use a 4 cup mix of chopped green vegetables, such as celery, bok choy, broccoli and napa cabbage, instead of just broccoli florets.

Nutrition Per Serving:
about 306 calories, 27.4g protein,14.5g fat (2.4g saturated), 16.2g carbohydrate, 2g dietary fibre, 54mg cholesterol, 1158mg sodium.

%RDI:
4% calcium, 45% iron, 10% vit A, 0% vit C, 9% folate.

Healthy Cooking Recipes - Moroccan-style Vegetable Stew

Moroccan-style Vegetable Stew

A nutrient-rich and meat-free stew.

Prep Time: 25 minutes
Cooking Time: About 25 mins
Makes: 4 servings

Ingredients :

2 Tbsp. olive oil
2 garlic cloves, chopped
1 medium onion, halved and sliced
1 medium carrot, halved lengthwise and sliced
1 medium green bell pepper, cubed
1 tsp. paprika
1 tsp. ground cumin
1/4 tsp crushed chili flakes (optional)
1 tsp. dried mint
2 Tbsp. flour
2-1/2 cups low sodium chicken stock
2 medium white skinned potatoes, cubed
19 oz. can chick peas, drained well
Salt and freshly cracked black pepper to taste

Method :

1. Heat the oil in a pot over medium heat. Add the garlic, onion, carrot and bell pepper and cook, stirring, 3-4 minutes.

2. Mix in the spices, mint and flour and cook 1-2 minutes more. Slowly pour in the stock, stirring constantly.

3. Add the potatoes and chick peas and bring to a gentle simmer and cook 15-20 minutes, until the potatoes are tender.

4. Adjust seasoning and serve, if desired, on couscous.

What to serve alongside:
Couscous or steamed rice makes a nice bed for the vegetable stew to rest on. Ready-to-cook couscous mixes are available in the aisle rice is sold. Wedges of grilled pita bread would be great for dunking into the stew.

Options :
Reduce or omit some of the vegetables called for and replace with others that appeal, such as sliced celery, cubed red bell peppers, whole baby carrots, sliced shallots, cubed squash or sliced zucchini. Use 1 or 2 Tbsp of fresh, chopped mint instead of dry. To maintain its colour, add the fresh mint near the end of cooking.

Nutrition Per Serving:
about 300 calories, 9.7g protein, 8.5g fat (1.2g saturated), 48.2g carbohydrate, 7.3g dietary fibre, 1mg cholesterol, 673mg sodium.

%RDI:
6% calcium, 19% iron, 51% vit A, 55% vit C, 39% folate.

Diabetic Cooking Recipes - Banana Spice Cake

Banana Spice Cake

Makes 24 squares.

Ingredients :

1-1/4 cups sifted whole wheat flour
1 cup sifted all-purpose flour
1 cup sugar
1-1/2 teaspoons ground cinnamon
1-1/4 teaspoons each: baking powder and baking soda
3/4 teaspoon ground nutmeg
1/2 teaspoon ground cloves
1/8 teaspoon salt
1-1/4 cups mashed ripe bananas (about 2 medium)
2/3 cup no-salt-added buttermilk
1 packet Butter Buds Mix, liquified
1/2 cup liquid egg substitute
2 tablespoons chopped walnuts, optional

Direction :

1. Preheat oven to 350°F. Spray a 13 x 9-inch baking pan with nonstick cooking spray.

2. In a medium bowl, combine the flours, sugar, cinnamon, baking powder, baking soda, nutmeg, cloves and salt. In a large bowl, beat the bananas, buttermilk, Butter Buds and egg substitute with an electric beater or a wire whisk. Add the dry ingredients until well blended. Add the walnuts, if desired. Pour into the prepared pan. Bake 25 to 30 minutes or until toothpick inserted in the center comes out clean. Cool on wire rack. Cut into squares.

Per Serving (1 square):
90 calories, 2 g protein, 20 g carbohydrate, 1 g fat, 1 g saturated fat, 1 mg cholesterol, 85 mg sodium

Diabetic Exchanges: 1 starch/bread exchange W W 2 pts

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 *

Low Fat Breakfast Recipes - Simple Pasta Supper

Simple Pasta Supper

Makes about 6 cups

Ingredients :

8 ounces pasta spirals
1 tablespoon olive oil - omit for McDougall/Fuhrman, use water or broth instead
1 onion chopped
1/4 cup chopped garlic
1 cup tomato juice or V-8 juice
1 15-ounce can red kidney beans, including liquid
2 cups finely chopped fresh kale
1/2 cup chopped fresh basil
1/4 teaspoon salt

Method :

1. Cook the pasta until just tender. Transfer to a colander. Rinse and drain. Set aside.

2. Heat the water/broth/oil in a large skillet or pot. Add the onion and garlic and cook over high heat, stirring often until the onion begins to brown, about 6 minutes. Stir in 1/4 cup of water, scraping the pan to remove any bits of onion.

3. Add the tomato juice, kidney beans with their liquid, kale and basil. Stir to mix, then cover and simmer until the kale is tender, about 5 minutes.

4. Stir in the cooked pasta. Add salt to taste before serving.

Per cup:
126 calories; 5 g protein; 22 g carbohydrate; 2 g fat; 372 mg sodium

Recipe from : Turn off the Fat Genes by Neal Barnard, M.D.

Fat Burner Soup Recipe - Potato Vegetable Soup

Potato Vegetable Soup

Serving Size : 8

Ingredient:

3 medium potatoes -- scrubbed and cut into ½-inch dice
2 stalks celery -- sliced
1 large carrot -- sliced
2 cups green cabbage leaves -- shredded
1 cup soy milk -- or rice milk; unsweetened
3/4 teaspoon salt
1/4 teaspoon black pepper

Preparation Method :

1. Combine potatoes, celery, carrot, and cabbage in a large pot with 3 cups of water.
2. Bring to a simmer, then cover and cook until tender, about 15 minutes.
3. Transfer about 3 cups of the mixture to a blender.
4. Add milk, salt, and pepper. Hold lid on tightly and blend until completely smooth, about 30 seconds, then return to the pot and stir to mix.
5. Heat gently before serving.

Yield:
"2 quarts"

NOTES : Per 1-cup serving:
99 calories; 2.5 g protein; 22 g carbohydrate; 0.3 g fat; 3 g fiber; 221 mg sodium; calories from protein: 10%; calories from carbohydrates: 87%; calories from fats: 3%

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

* Exported from MasterCook *
Recipe from : Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
Source: "Three Weeks of Recipes from Dr. Barnard’s Diabetes Study"

Heart Health Bean Recipe - Hearty Barbecue Beans

Hearty Barbecue Beans

Serving Size : 6

Ingredient :

1 can baked beans -- (16 ounce) Vegetarian style
1 can kidney beans -- (15 ounce)
1 package frozen baby lima beans -- (10 ounce)
1 can crushed tomatoes -- (6 ounce)
1 cup finely chopped onion
1 tablespoon cider vinegar
1 tablespoon molasses
2 teaspoons stoneground mustard
1 teaspoon chili powder

Preparation Method :

1. Combine all ingredients in a saucepan and cook at a slow simmer for 25 to 30 minutes.

Yield: "6 cups"

Per Serving:
204 Calories; 1g Fat (3.0% calories from fat); 12g Protein; 40g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 233mg Sodium.

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

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

Source: "Recipe from Turn Off the Fat Genes by Neal D. Barnard, M.D."

Healthy Cooking Recipes - Thai Wraps and Plum Sauce

Thai Wraps

(Serves 6)

Ingredients :

1 tablespoon peanut butter
2 tablespoons soy sauce
1 small onion, chopped
1 carrot, thinly sliced
1 celery stalk, thinly sliced
2 cups sliced mushrooms
1/2 pound firm tofu, cut into 1/2-inch cubes
1-1/2 teaspoons curry powder
1/2 red bell pepper, diced
1/2 cup chopped cilantro (optional)
2 cups finely chopped kale
6 large flour tortillas
2 cups cooked brown rice
6 tablespoons Plum Sauce (see below for recipe)

Method :

1. Mix the peanut butter with 3 tablespoons of water. Set aside.
2. Heat 1/2 cup of water and the soy sauce in a large, nonstick skillet.
3. Add the onion, carrot, celery, and mushrooms and cook 5 minutes, stirring occasionally.
4. Stir in the tofu and cook over medium-high heat, stirring often, until the vegetables are tender, about 5 minutes.
5. Stir in the curry powder, red bell pepper, cilantro (if using), kale, and peanut butter mixture.
6. Cover and cook until the kale is tender, about 5 minutes.

7. Heat the tortillas in a dry skillet until soft. Place about 1/2 cup of the vegetable mixture along the center of the tortilla. Top with 1/4 cup of brown rice and 2 teaspoons of Plum Sauce.
8. Roll the tortilla around the filling.

Plum Sauce

Ingredients :

1 17-ounce can purple plums in heavy syrup
2 garlic cloves
1 tablespoon cornstarch
2 tablespoons seasoned rice vinegar
1 tablespoon soy sauce
1/8 teaspoon cayenne (more or less to taste)

Method :

1. Remove pits from the plums, then purée plums in a blender or food processor along with their liquid and the remaining ingredients.
2. Heat in a saucepan, stirring constantly, until thickened.

Recipe from : Turn Off the Fat Genes by Neal Barnard, M.D.

Low Fat Vegetarian Recipes - Vegetarian Swiss Steak

Vegetarian Swiss Steak

(Serves 8)

Ingredients :

1 large onion
1/2 cup white wine or water
3 cups sliced mushrooms
1 large green bell pepper, diced
1 red bell pepper, diced (optional)
2 tablespoons minced garlic (about 8 large cloves)
2 tablespoons chopped fresh basil, or 2 teaspoons dried
1/4 cup light miso dissolved in 1/2 cup water
1 28-ounce can chopped tomatoes
1/4 teaspoon black pepper
16 ounces seitan, cut into thick slices

Preparation Method :

1. Cut the onion in half, then into thin slices. Heat the wine or water in a large skillet or pot and braise the onion until it is soft, about 5 minutes.
2. Add the sliced mushrooms, bell peppers, garlic, and basil. Continue cooking over medium heat for 8 to 10 minutes, then stir in the dissolved miso, tomatoes, and pepper. Simmer 5 minutes.
3. Preheat the oven to 350°F.
4. Spread 1/2 cup of sauce evenly in the bottom of a large casserole dish.
5. Arrange the seitan slices in the dish, then cover with the rest of the sauce. Cover the dish and bake for 20 to 25 minutes.

Recipe from : Eat Right, Live Longer by Neal D. Barnard, M.D.;
Recipe by : Jennifer Raymond.

Seitan is made from wheat and has a taste and texture hearty enough to satisfy any meat eater.
Serve this dish over pasta or rice with a crisp green salad.

Low Fat Potato Recipes - Maple Potato Spread

Maple Potato Spread

Serving Size : 8

Ingredients :

1 large sweet potato -- peeled and quartered
1 small onion -- peeled and quartered
1 tablespoon tahini
1 tablespoon maple syrup
3 dried figs -- finely chopped

Preparation Method :

1. Steam sweet potato and onion pieces until soft.

2. Transfer to a food processor with remaining ingredients. Blend until mixture is thick and smooth. Pour into a small container.

3. Keep covered and refrigerate until ready to serve.

Yield: "2 cups"

Per Serving:
58 Calories; 1g Fat (17.0% calories from fat); 1g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 6mg Sodium.

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

Serving Ideas : This light, sweet potato spread can be served to guests as a dip for crackers or raw vegetables. Spread it over bagels, bread, or use to stuff mini pitas. You can also create a unique meal for children by stuffing it into pre-made mini pastry shells and serving them warm.

Nutr. Assoc. : 0 0 0 0 0

Recipe By :David and Rachel Bronfman.
Source: "CalciYum!"
* 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

Fat Burner Soup Recipe - Crockpot Ham and Black Beans Soup with Chilies

Crockpot Ham and Black Beans Soup with Chilies

Makes : 6 servings

Ingredients :

Nonstick spray
1/2 lb. lean ham, finely chopped
2 cans (14 oz. each) fat-free beef broth
1 can (15 oz.) black beans, rinsed and drained
2 med. onions, chopped
2 med. hot chili peppers (such as jalapeño, serrano, or poblano), finely
chopped
1 large sweet green pepper, chopped
2 carrots, coarsely shredded
1 bay leaf
1/2 tsp. cumin seeds

Direction :

1. Coat a skillet with nonstick spray and warm it over med.-high heat. Brown the ham about 5 min. Transfer it to the crockpot.

2. Stir in the broth, beans, onions, chilies, sweet peppers, carrots, bay leaf, and cumin. Cover and cook on LOW for 6 to 8 hrs. or on HIGH for 4-6
hrs.
3. Discard the bay leaf.

Per serving:
182 cal , 2.6 g fat , 0.8 g sat fat , 21 mg chol , 555 mg sod , 4.2 g fib Points: 3

Low-Fat Thai Coconut Curry Shrimp Recipe

Low-Fat Thai Coconut Curry Shrimp Recipe

Yield: 4 servings

Ingredients :

1 pound medium raw shrimp
1 tablespoon sake or dry sherry
1-1/2 tablespoons light soy sauce
1 tablespoon plus 1 teaspoons cornstarch
3 cloves fresh garlic, minced or pressed
1 tablespoon ginger, finely minced
1 red or yellow onion, cut into 1/2-inch pieces
1 large green, red or yellow bell pepper, cut into
1/2-inch pieces
Cooking spray

Sauce:
1 cup evaporated nonfat skim milk or fat-free half and half
1 tablespoon best quality peanut butter
2 to 2-1/2 teaspoons imitation coconut extract
1 tablespoon sake or dry sherry
1-1/2 tablespoons curry powder
1 teaspoon sugar
1/2 teaspoon Chinese chili sauce, optional
1/4 teaspoon salt

Method :

1. Shell, de-vein shrimp and pat dry with paper towels.Toss shrimp gently together with soy sauce and sake or sherry. Cover and refrigerate until ready to cook.

2. Mix cornstarch with an equal amount of cold water and set aside.

For Sauce:

1. Combine milk or half and half with imitation coconut extract, peanut butter, curry powder and all remaining ingredients and mix together well and set aside.

2. Lightly spray a large stick-resistant skillet with cooking spray and preheat over medium-high for 2 minutes. Add shrimp, garlic and ginger and stir-fry until shrimp turn bright pink, about 2 minutes. Transfer shrimp to a large plate or platter. Reduce heat to medium and saute pepper and onion until onions begin to separate and pepper brightens, about 2 minutes.

3. Increase heat to medium-high and return shrimp to pan. Stirring, add sauce to shrimp and bring to low boil. Stirring constantly, add cornstarch/water mixture. After sauce has thickened, about 60 seconds; reduce heat to low and stir in sesame oil. Taste and adjust
seasonings if necessary; remove from heat and serve over rice cooked without butter or salt.

Per serving:
approximately 210 calories; 5 grams total fat; 1 gram saturated fat; 131 milligrams cholesterol; 17.5 grams carbohydrate; 2 grams dietary fiber; 17 grams protein; 1037 milligrams sodium

Source: Homecooking dot about dot com
Formatted by : Chupa Babi in MC