Glazed Garlic Tofu - 2 pts, 21g Carbohydrate; 1g Dietary Fiber

Serving Size : 4

Ingredients :

14 garlic cloves -- peeled
1/4 teaspoon red pepper flakes
3 tablespoons soy sauce
1/2 cup vinegar
3 tablespoons honey
1/2 pound fresh tofu

Preparation Method :

1. Blend garlic, pepper flakes, soy sauce, vinegar and honey in a food processor or blender.

2. Transfer to a saucepan and cook, stirring occasionally, about 8 minutes until reduced by about one-third.

3. Meanwhile, cut tofu into thick strips or large cubes.

4. Add to garlic-and-vinegar mixture and poach about 4 minutes until tofu is heated through.

Makes 4 servings

This combination makes a well-flavored tofu to serve with almost any rice dishes. I sometimes very the flavor by adding Chinese five-spice powder or toasted sesame seeds and fresh cilantro or coriander. Serve with plain boiled rice or fried noodles.

Per Serving (excluding unknown items):

118 Calories; 3g Fat (18.9% calories from fat); 6g Protein; 21g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 778mg Sodium. Exchanges: 1/2 Lean Meat; 1 Vegetable; 0 Fat; 1 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 0 5290

Recipe By : Quick After-Work Vegetarian Cookbook by Judy Ridgway
* Exported from MasterCook *

Low Fat Baked Breakfast Apples

Makes 2 servings.

Microwave Directions Also Included

Ingredients :

2 medium apples, cut into bite-size pieces
2 tablespoons snipped, pitted whole dates
1/4 teaspoon ground cinnamon
1/2 cup apple juice
1 tablespoon raspberry spreadable fruit
1/4 cup low-fat granola cereal

Method :

1. Combine apples and dates in two individual casseroles. Sprinkle cinnamon over fruit mixture.

2. Pour half the apple juice over each apple mixture.

3. Bake, covered, in a 350 degrees F oven for 20 to 25 minutes or until apples are slightly tender.

4. Stir spreadable fruit and dollop atop apple mixture; sprinkle with granola.

5. Serve warm.

Microwave directions:

1. Combine apples and dates in two individual microwave-safe casserole dishes.
2. Sprinkle with the cinnamon. Reduce apple juice to 1/4 cup; divide evenly between casseroles.
3. Microwave,covered, high for 3 to 4 minutes or until apples are slightly tender.
4. Stir spreadable fruit; dollop on top of apples in the casseroles; sprinkle with granola.
5. Serve warm.

Food exchanges:

2 fruit, 1/2 bread.

Nutritional facts per serving :

calories: 188 , total fat: 1g, saturated fat: 0g, cholesterol: 0mg, sodium: 15mg, carbohydrate: 47g, fiber: 4g, protein: 1g

Source : Low Fat Good Cooking

Low Carb Recipes - Spicy Mango Salsa

Serve this spicy mango salsa with grilled chops or fish. The citrusy taste breaks through the greasy aftertaste of the meat, and cleanses the palate. Very refreshing for hot days, too.

Ingredients :

2 cups diced fresh mango
2 cups fresh peaches, pitted and chopped
2 cloves garlic, minced
2 tablespoons chopped fresh ginger root
1/4 cup chopped fresh basil
2 serrano chile peppers, diced
1/4 cup fresh lime juice

Method :

1. In a large bowl, mix together the mangoes, peaches or nectarines, garlic, ginger and basil or cilantro.

2. Add the chilies and lime juice to taste; mix well.

3. Allow to chill 2 hours before serving.

Recipe By : Nicky

Low Fat Potato Recipes - Caribbean Sweet Potato Salad

Serving Size : 5

Ingredient :

1 large white potato -- peeled and quartered
1 large sweet potato -- peeled and quartered
1 cup corn
1 teaspoon Dijon mustard
2 tablespoons fresh lime juice
3 tablespoons fresh cilantro -- chopped
1 clove garlic -- minced
3 tablespoons canola oil
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 cucumber -- halved lengthwise and chopped
1/2 red onion -- thinly sliced
1/4 cup peanuts -- finely chopped (omit for Core)


Preparation Method :

1. Place the white potato pieces into a large saucepan, and cover with salted water. Bring to a boil, turn the heat down, and simmer for 10 minutes. Add the sweet potato, and cook about 15 minutes more. Remove a piece of each potato, and cut in half to see if it is cooked enough. Once the potatoes are tender, add corn kernels; cook another 30 seconds. Drain through a colander. Fill the saucepan with cold water, and drop vegetables into water. Cool for 5 minutes, and drain.

2. In a large bowl, whisk together mustard, lime juice, cilantro, and garlic. Slowly whisk in oil. Mix in salt and black pepper.

3. Cut cooled potatoes into 1 inch cubes, and add to dressing along with cucumber, and red onion. Toss well. Serve at room temperature or chilled. Toss the peanuts in just before serving.

Per Serving (excluding unknown items):

205 Calories; 12g Fat (51.5% calories from fat); 5g Protein; 22g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 239mg Sodium.

Exchanges:

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

NOTES : FLEX POINTS PER SERVING: 4

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

Source : "Allrecipes.com"
Recipe By : Jessica
Exported from MasterCook

Diabetic Baby Corn In Jalapeno Vinaigrette

Yield: 8 servings

Ingredients :

One 15-ounce can or two 7-ounce jars whole baby corn cobs,rinsed and drained
1/4 cup chopped cilantro
1/4 cup red or white wine vinegar
2 tablespoons olive oil
1 small jalapeño pepper, seeded and minced

Directions :

Combine all the ingredients in a glass dish; refrigerate, covered, and marinate at least 2 hours or overnight. (The mixture may be refrigerated up to 3 days.) Drain the corn before serving chilled or at room temperature.

Nutritional Information Per Serving (about 4 pieces):

Calories: 27, Fat: 2 g, Cholesterol: 0 mg, Sodium: 5 mg, Carbohydrate: 3 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 1 g

Diabetic Exchanges: 1 Vegetable

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

Low Fat Hearty Italian Bean and Pasta Soup

Serving Size : 8

Ingredients :

2 tablespoons olive oil
1 large cooking onion -- chopped
1 stalk celery -- sliced thinly
2 cloves garlic -- minced
4 cups chicken stock
1 small carrot -- scrubbed and sliced thinly
1 28-ounce can plum tomatoes -- broken up with fork
2 cups white pea beans -- soaked and cooked
OR
2 cups canned white pea beans -- drained and rinsed
1 cup spinach -- washed and coarsely chopped
1 small zucchini -- chopped
1/4 cup chopped fresh basil
OR
1 tablespoon dried basil
1/4 cup chopped fresh parsley
1 teaspoon dried oregano
1 1/2 cups uncooked pasta (rotini or fusilli)
1/4 cup grated Parmesan cheese
Salt and pepper -- to taste

Preparation Method :

1. In a large saucepan or Dutch oven, heat the olive oil over medium heat. Sauté the onion, celery and garlic until the onions are soft and translucent.

2. Add the chicken stock, carrot and tomatoes and simmer for 35 minutes.

3. Add the beans, spinach, zucchini, basil, parsley and oregano and continue to simmer for an additional 10 minutes.

4. Meanwhile, cook the pasta according to the package directions.

5. Drain pasta and add to soup.

6. Season soup with salt and pepper.

7. Serve soup with a spoonful of Parmesan cheese sprinkled over each bowl.

Per Serving (excluding unknown items):

238 Calories;
5g Fat (19.5% calories from fat);
10g Protein;
37g Carbohydrate;
6g Dietary Fiber;
2mg Cholesterol;
1146mg Sodium.

Exchanges:

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

Source: "Ontario White Bean Producers"

Quick Healthy Recipes - Cabbage Noodle Salad

Serves:6

Ingredients :

Ingredients for dressing:
3 tablespoons olive oil
3 tablespoon vinegar
2 tablespoon sugar
1/4 teaspoon pepper
1 tablespoon low sodium soy sauce

Ingredients for salad:
1 small head red or green cabbage (or 1/2 of each)
2 green onions, chopped
1 carrot, peeled and grated
1 package Ramen noodles, crushed

Directions :

1. Make dressing by combining ingredients in a large bowl. Stir to dissolve sugar.

2. Combine the first three salad ingredients, toss well. Add crushed ramen noodles and dressing to salad and toss again.

3. Serve right away or cover and refrigerate to allow the flavors to blend.

Nutrition Info :

Calories: 148.4
Fat: 8.6 g
Carbohydrates: 17.4 g
Protein: 2.3 g

Recipe By - Mrs. Nicky

Fat Burner Recipes - Strawberry Banana Smoothie

Serves: 2

Whether you're suffering from nausea, heartburn, or just in need of a cool and refreshing snack or breakfast idea, this is the perfect nutritious pick-me-up. Leftover shake can be frozen in pop molds or 5 ounce paper cups with popsicle sticks.

Ingredients :

1 cup nonfat vanilla yogurt
1/2 cup frozen strawberries
1/2 cup orange juice or skim milk
1 banana, sliced

Directions :

1. Place all ingredients in a blender and blend until smooth.

Nutrition Info :

Calories: 221
Fat: 0.6 g
Carbohydrates: 34 g
Protein: 2 g

Recipe By – Sher

Weight Loss Menu Plans - Low Fat Baked Chicken Parmesan

Servings: 6

Ingredients :

Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions :

1. Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

2. In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl.

3. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

4. Pour buttermilk into a shallow bowl.

5. Rinse chicken and pat dry with paper towels.

6. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs.

7. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

8. Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Facts :

Calories: 209
Protein: 38 g
Sodium: 303 mg
Cholesterol: 68 mg
Fat: 1 g
Carbohydrates: 11 g

Exchanges:

3/4 Bread/Starch;
4 Low-Fat Meat

Source : Low Fat Good Cooking Group

Weight Loss Recipes - Crockpot Herb Potato-Fish Bake

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

Ingredients :

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

Method :

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

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

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

Basic Nutritional Values:

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

Source : Low Fat Good Cooking Group

Low Fat Fettuccine with Tofu and Zucchini

Serves 4
Preparation time: 15 min.,
Cooking time: 25 min.

Ingredients :

11 ounces fettuccine, or other pasta
2 tsp. unsalted butter
1 Tbs. plus 1 tsp. olive oil
1/2 lb. onions, thinly sliced
3 cloves garlic, minced
1/2 lb. zucchini, cut into 1/2 inch cubes
3/4 tsp. dried ground Basil, or 1/3 cup fresh, chopped
1/8 tsp. salt, (optional) or to taste
11 ounces firm tofu, cut into 1 inch slices
2 Tbs. plus 2 tsp. grated Parmesan cheese

Method :

1. Cook fettuccine in boiling salted water until al dente. Drain.

2. Return pasta to saucepan. Toss with butter and keep warm.

3. Heat oil in a heavy nonstick skillet over medium high heat. Sauté onions 2-3 minutes, stirring frequently.

4. Add garlic and zucchini and continue to sauté another 4-5 minutes or until zucchini softens.

5. Stir in basil, salt and pepper to taste. Transfer vegetables to a platter and keep warm.

6. Add tofu slices to skillet and sauté 4-5 minutes, stirring gently, or until tofu is just cooked throughout.

7. Combine vegetables, tofu and pasta in a serving bowl. Serve with Parmesan.


Per Serving:

calories 646, fat 11.5g, calories from fat: 16%, protein 24.9g, cholesterol 7mg,Carbohydrates 113.2g, dietary fiber 6.3g

Dietary Exchange:
milk : 0.0, vegtable : 0.8, fruit : 0.0, bread : 7.1, lean meat : 0.2, fat : 1.6, sugar : 0.0, very lean meat protein : 0.5

Source : Frontier Natural Products
Formatted by : Chupa Babi: 03.24.08

Healthy Recipes - Turkey Chow Mein

Ingredients :

1 tablespoon cornstarch -- (0 points for core)
2 tablespoons water
1/4 cup water
2 ribs celery
1 medium onion -- chopped
2 teaspoons canola oil
4 cups Chinese cabbage -- or napa cabbage, shredded
1/2 cup fresh mushrooms -- sliced
3/4 cup fat-free chicken broth
1 tablespoon soy sauce
1/2 teaspoon sugar substitute
1/4 teaspoon garlic powder
1 cup cooked turkey -- cubed
1 cup cooked brown rice -- hot

Method :

1. In a small bowl, combine cornstarch and 2 tablespoons water until smooth; set aside.

2. In a large nonstick skillet or wok, stir-fry celery and onion in oil for 3 minutes. Add cabbage and mushrooms; stir-fry 2 minutes longer. Add the broth, soy sauce, sugar substitute, garlic powder and remaining water; cook and stir until vegetables are crisp-tender.

3. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add turkey; heat through.

4. Serve over rice.

Per Serving (excluding unknown items):

348 Calories;
9g Fat (23.2% calories from fat);
31g Protein;
39g Carbohydrate;
5g Dietary Fiber;
53mg Cholesterol;
884mg Sodium.

Exchanges:

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

NOTES : FLEX POINTS PER SERVING: 7

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

Source : "Taste of Home Light and Tasty Oct/Nov 2007"
* Exported from MasterCook *

Fat Free Recipes - Carrot Tofu Cake

Serves 10
Time: 30 - 60 mins

Ingredients :

4 1/2 cups finely shredded carrots
1 cup soft tofu, or silken tofu
3/4 cup applesauce
2 cups wheat flour
2 cups sifted brown sugar
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon vanilla
1 teaspoon cinnamon
1/2 cup raisins

Method :

1. Finely chop carrots in a food processor and sift brown sugar. Blend tofu, applesauce, flour, sugar, baking soda, salt, vanilla, and cinnamon.

2. Stir in carrots and raisins.

3. Pour into pan and bake for 45 minutes at 350.

4. Let cool completely and frost with Coconut Icing.

Source: CDkitchen.com
Formatted by : Chupa Babi: 03.25.08

Tofu House Chocolate Chip Cookies

Recipe makes six dozen cookies.

Ingredients :

1 cup unsalted margarine
1 cup unrefined cane sugar
2 tablespoons light molasses
4 tablespoons lite tofu (firm) pureed
1 teaspoon vanilla
1-3/4 cup unbleached flour
1/4 cup whole wheat flour
1/2 teaspoon baking soda
1/4 teaspoon salt
12 ounces (2 cups) chocolate chips


Directions :

1. Position two racks in center of oven and preheat to 350 degrees.

2. Cream margarine, sugar and molasses with electric beaters or in heavy-duty mixer until light and fluffy. Add tofu puree and vanilla, beat for one more minute.

3. Mix flours, soda and salt in small bowl. Add to creamed ixture and mix at low speed with the electric mixer or lightly with a rubber spatula, blending in all flour. Fold in chocolate chips.

4. Drop by rounded teaspoonfuls onto ungreased cookie sheet and bake for eight to ten minutes. Cool on wire rack.


Nutrition information per cookie:

Calories: 65, Protein: 0.6, Carbohydrate: 7.6g, Fat: 4g, Cholesterol: 0

These chocolate chip cookies are dairy-free, eggless, guilt-free, cholesterol-free, made with a silken tofu surprise.


Source: fitnessandfreebies.com
Formatted by : Chupa Babi: 03.25.08

Low Fat Salad Recipes - Guiltless Egg Salad

Ingredients :

3 Large Hard Boiled Eggs
1 Tablespoon Minced Celery
1 teaspoon Pickle Relish
1 teaspoon Green Onion, minced (white part plus a little green)
2 Tablespoons Kraft Fat Free Mayo
2 teaspoons Prepared Mustard
Salt and Pepper to taste
1/2 teaspoon Fresh Dill (optional)

Method :

1. Peel the shell off of the eggs. Remove the yolks from 2 of the eggs and discard.
2. Mash the eggs up with a fork until fluffy. Mix in the remaining ingredients.
3. Serve chilled on low calorie bread, crackers, salad, etc.

for additional points. Serves: 1 (approx. 3/4 Cup)

Per Serving:

135 Calories;
5g Fat (34.5% calories from fat);
13g Protein;
8g Carbohydrate;
1g Dietary Fiber;
191mg Cholesterol;
560mg Sodium.

Exchanges:

2 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Source : Nicky, Low Fat Good Cooking

Low Fat Cooking Recipes - Parmesan Rice & Pasta Pilaf

Serves: 6
Serving Size: 2/3 cup each

After the pasta and onion are sautéed, the oil is drained to minimize the fat content of this interesting pilaf.

Ingredients :

2 tablespoons olive oil
1/2 cup finely broken vermicelli, uncooked
2 tablespoons diced onion
1 cup long-grain white rice, uncooked
1-1/4 cups hot chicken stock
1-1/4 cups hot water
1/4 teaspoon ground white pepper
1 bay leaf
2 tablespoons grated parmesan cheese
1 tablespoon fresh parsley, chopped

Directions :

1. In a large skillet, heat oil. Sauté vermicelli and onion until golden brown, about 2 to 4 minutes over medium-high heat. Drain off oil.

2. Add rice, stock, water, pepper, and bay leaf. Cover and simmer 15-20 minutes. Fluff with fork. Cover and let stand 5-20 minutes. Remove bay leaf.

3. Sprinkle with cheese and serve immediately.

Nutrition Info:

Calories: 165
Fat: 6 g
Carbohydrates: 13 g
Protein: 14 g

Source : Low Fat Good Cooking

Protein Recipes - Tofu with Cucumber Sauce

Serves 4
Preparation time: 10 min.,
Cooking time: 15 min.

Ingredients :

1/2 cup cucumber, seeded, peeled and grated
1 cup plain nonfat yogurt
2 Tbs. shallots, finely chopped
1 Tbs. Frontier Dash O'Dill Seasoning
1 medium onion, sliced
2 limes, thinly sliced
1 lb. firm tofu, cut into 1 inchslices
1-1/2 tsp. olive oil
1 tsp. Frontier Whole Thyme Leaf, crumbled
1 tsp. Frontier Oregano, crumbled
1 tsp. Frontier Rosemary Leaves, crumbled
4 whole wheat pitas


Method :

1. Drain cucumber in colander, squeezing to press out excess moisture. Combine with next 3 ingredients in a small bowl. Season to taste with salt and pepper. Cover and refrigerate at least 4 hours or overnight.

2. Place half the onion slices and half the lime slices in the bottom of a baking dish just large enough to hold tofu in a single layer. Rub oil over both sides of tofu. Sprinkle both sides of tofu with herbs. Arrange tofu on top of onion and lime slices. Cover with remaining onion and lime slices.

3. Cover tightly and chill at least 4 hours or overnight.

4. Preheat oven to 400°F. Bake tofu uncovered 12-15 minutes or until just cooked throughout. Transfer tofu to plates and serve with cucumber sauce. Serve with pita bread.


Per Serving:

calories 329, fat 6.8g, calories from fat: 17%, protein 18.7g, cholesterol 1mg, Carbohydrates 54.1g ,dietary fiber 7.2g

Dietary Exchange:

milk : 0.4, vegtable : 1.0, fruit : 0.3, bread : 2.4, lean meat : 0.0, fat : 0.7, sugar : 0.0, very lean meat protein : 0.8

Source: Frontier Natural Products
Formatted by : Chupa Babi: 03.24.08

Beef & Vegetable Casserole

Ingredients :

2 large potatoes -- sliced
2 medium carrots -- sliced (2 to 3)
1 can peas -- well drained
3 medium onions
1 1/2 pounds extra lean ground beef -- browned
2 stalks celery -- sliced
1 can cream of tomato soup
1 soup can water

Method :

1. Place layers of the vegetables in the order given in crockpot. Season each layer with salt and pepper.

2. Put the lightly browned ground beef on top of the celery.

3. Mix the tomato soup with the water and pour over the layers.

4. Cover and set on low for 6 to 8 hours, stirring occasionally.


Per Serving (excluding unknown items):

2104 Calories;
118g Fat (50.8% calories from fat);
146g Protein;
111g Carbohydrate;
23g Dietary Fiber;
470mg Cholesterol;
601mg Sodium.

Exchanges:

4 1/2 Grain(Starch); 18 1/2 Lean Meat; 8 1/2 Vegetable; 12 1/2 Fat.


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

* Exported from MasterCook *
Source : Low Fat Good Cooking

Low Fat Southwestern Chicken Burgers

Serves: 2

Ingredients :

3/4 pound ground white-meat chicken
1/4 cup no-sugar-added tomato salsa, drained
Salt and freshly ground pepper
Olive oil spray
2 whole wheat or whole grain hamburger rolls
1 medium tomato, sliced
2 lettuce leaves

Method :

1. Mix chicken, salsa and salt and pepper to taste in a small bowl.

2. Shape into burgers about 4 inches round and 1/4- to 1/2-inch thick.

3. Heat a nonstick skillet over medium-high. Spray with oil and sauté burgers about five minutes on each side, until internal temperature reaches 170 degrees on an instant-read thermometer.

4. Meanwhile, spray rolls with oil and toast. Place cooked burgers on bottom half of each roll.

5. Top each with 1 slice tomato and lettuce, arranging extra tomato on plates.

Note: Be sure to drain the salsa or the hamburgers won't hold their shape.

Per serving:

331 calories;
44.8 grams protein;
24.7 grams carbohydrates;
5.7 grams fat (1.5 saturated, 7 monounsaturated);
96 milligrams cholesterol;
506 milligrams sodium;
3.5 grams fiber;
15 percent calories from fat.

Source : Jamie off the Meat-Lovers Mailer

Low Fat Protein Recipes - Creamy Succotash

Ingredients :

4 cups frozen lima beans
1 cup water
2/3 cup fat-free mayonnaise
2 teaspoons Dijon mustard
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
2 medium tomatoes -- finely chopped
1 small onion -- finely chopped

Preparation Method :

1. In a large saucepan, bring lima beans and water to a boil. Reduce heat; cover and simmer for 10 minutes. Add corn; return to a boil. Reduce heat; cover and simmer 5-6 minutes longer or until vegetables are tender. Drain; cool for 10-15 minutes.

2. Meanwhile, in a large bowl, combine the mayonnaise, mustard, onion powder, garlic powder, salt and pepper. Stir in the bean mixture, tomatoes and onion. Serve immediately or refrigerate.


Per Serving (excluding unknown items):
110 Calories;
trace Fat (3.4% calories from fat);
5g Protein;
22g Carbohydrate;
3g Dietary Fiber;
0mg Cholesterol;
306mg Sodium.

Exchanges:

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

NOTES : FLEX POINTS PER SERVING: 2

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

Recipe By : Shannon Koene of Blacksburg, Virginia
Source : "Taste of Home Light and Tasty Oct/Nov 2007"
* Exported from MasterCook *

Fat Free Recipes - Roasted Rosemary Potatoes

Serving Size : 4

Ingredients :

4 medium potatoes -- peeled and cubed
1 1/2 teaspoons olive oil
3/4 teaspoon dried rosemary -- crushed
1/2 teaspoon salt
1/4 teaspoon pepper

Preparation Method :

1. Place potatoes in a 15-in. x 10-in. x 1-in. baking pan coated with nonstick cooking spray. Drizzle with oil and sprinkle with seasonings; toss to coat.

2. Bake at 425° for 30-35 minutes or until golden brown, stirring once.


Per Serving (excluding unknown items):

112 Calories; 2g Fat (14.4% calories from fat); 3g Protein; 22g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;274mg Sodium.

Exchanges:

1 1/2 Grain(Starch); 1/2 Fat.

NOTES : FLEX POINTS PER SERVING: 2

Nutr. Assoc. : 0 0 0 0 0


* Exported from MasterCook *
Recipe By : Julie Kocur of Avingdon, Maryland
Source : "Taste of Home Light and Tasty Oct/Nov 2007"

Fat Free Cooking Recipes - Wholemeal Apple and Banana Muffins

Recipe makes 12 Muffins

Ingredients :

2 cups wholemeal self-rising flour
2 teaspoons ground cinnamon
1/2 cup Equal sugar substitute
2 ripe banana, mashed
1 apple (granny smith or royal gala, cored, peeled and corsely grated)
60 g low-fat butter, melted, cooled
3 egg white, lightly whisked
1/2 cup unsweetened apple juice

Directions :

1. Preheat oven to 180 degrees celsius. Line a 12 hole, 80ml (1/3 cup) capacity muffin pan with paper muffin cases or spray with cooking oil.

2. In a large bowl mix flour, cinnamon and Splenda until combined.

3. Combine Banana, apple, spread, egg whites and apple juice in a bowl. Add to dry ingredients. Use a metal spoon to fold together until just combined (don't over mix).

4. Spoon mixture evenly into prepared pan. Bake for 20 mins or until cooked.

5. Stand for 2 mins befor turning out onto a wire rack to cool.

Nutrition Facts :

Serving Size 1 Muffins 57g

Calories 59
Calories from Fat 1 (1%)
Amount Per Serving %DV

Total Fat 0.1g 0%
Saturated Fat 0.0g 0%
Monounsaturated Fat 0.0g
Polyunsaturated Fat 0.0g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 14mg 0%
Potassium 110mg 3%
Total Carbohydrate 13.9g 4%
Dietary Fiber 1.0g 4%
Sugars 10.4g

Protein 1.3g 2%
Vitamin A 19mcg 0%
Vitamin B6 0.1mg 4%
Vitamin B12 0.0mcg 0%
Vitamin C 2mg 4%
Vitamin E 0mcg 0%
Calcium 7mg 0%
Iron 0mg 1%

Recipe By : Chef Trishs
Source : Recipezaar.com

Curry-Roasted Shrimp with Oranges - 5 pts, Carbs 13g, Fiber 4g

Makes 4 servings, 1 1/2 cups each

Ingredients :

2 large seedless oranges
1/2 teaspoon kosher salt, divided
1 1/2 pounds shrimp, (30-40 per pound), peeled and deveined
1 tablespoon extra-virgin olive oil
1 tablespoon curry powder, preferably Madras (see Note)
1/2 teaspoon freshly ground pepper


Directions :

1. Preheat oven to 400°F. Line a baking sheet (with sides) with parchment paper. Finely grate the zest of 1 orange; set aside. Using a sharp knife, peel both oranges, removing all the bitter white pith. Thinly slice the oranges crosswise, then cut the slices into quarters. Spread the orange slices on the prepared baking sheet and sprinkle with 1/4 teaspoon salt. Roast until the oranges are slightly dry, about 12 minutes.

2. Meanwhile, toss shrimp with oil, curry powder, pepper, the orange zest and the remaining 1/4 teaspoon salt in a large bowl. Transfer the shrimp to the baking sheet with the oranges and roast until pink and curled, about 6 minutes. Divide the oranges and the shrimp among 4 plates and serve.

3. Refrigerate for up to 4 days. Reheat before serving.

Note: Madras curry powder is made with a hotter blend of spices than standard curry powder.


Per serving:
253 calories; 7 g fat (1 g sat, 3 g mono); 259 mg cholesterol; 13 g carbohydrate; 35 g protein; 4 g fiber; 488 mg sodium; 338 mg potassium.

Nutrition bonus:
Selenium (93% daily value), Vitamin C (70% dv).

Exchanges:

1 fruit, 5 very lean meat, 1 fat (mono), 1 Carbohydrate Serving

Shrimp, oranges and curry make a great flavor trio. Serve over rice as a main course or as is for an appetizer.

Source : EatingWell Magazine, Fall 2004
Formatted by : Chupa Babi

Low Fat Creamy Chicken Curry - 5 pts, Carbs 24.1g, Fiber 6g

Serves 4

Ingredients :

1 pound skinless boneless chicken breasts
Juice of 1 lemon
1 clove of garlic, minced
1 tablespoon of curry powder
1/4 cup minced onion
1 tbsp olive oil
1/2 cup finely chopped onion
1 tbsp curry powder
2 small zucchini, sliced vertically, then cut into quarters
4 plum tomatoes, cut vertically into wedges
8-ounce can no salt added tomato sauce
1 cup frozen peas
1 container strained nonfat yogurt*, 5 - 6 ounce
2 tsp cornstarch

Method :

1. Cut chicken into pieces and place in a large resealable plastic bag. Combine lemon juice, garlic, curry powder, onion and oil in a small bowl. Add to the chicken in the bag. Seal the bag and squeeze the bag so all the chicken pieces are coated in the marinade.

2. Refrigerate for 4-6 hours.

3. Coat a large skillet with nonstick cooking spray. Cook onion on medium heat until softened. Sprinkle curry powder into skillet and stir into onion. Turn up heat and add marinated chicken to skillet and cook for 5 minutes, moving the chicken pieces around. Reduce heat; add zucchini and cook for 2 minutes, continuing to stir around the skillet. Pour in tomato sauce, followed by peas. Simmer gently for 5 minutes.

4. Stir cornstarch into yogurt (to prevent curdling) and add yogurt mixture to the skillet, stirring gently for 1 minute. Serve chicken curry with naan bread or whole grain rice.


Per Serving:

Calories 283,
Calories from Fat 53,
Total Fat 5.9g (sat 1g),
Cholesterol 66mg,
Sodium 166mg,
Carbohydrate 24.1g,
Fiber 6g,
Protein 33.4g

*I use Fage brand Greek yogurt, which is strained already. You can strain nonfat plain yogurt by lining a sieve/strainer with kitchen paper, a coffee filter or cheesecloth, and placing it over a small bowl. Empty a pot of yogurt into the sieve. Refrigerate and leave for at least two hours. If the yogurt contains gelatin or pectin, it may not strain as well.

Source : Fiona Haynes, Your Guide to Low Fat Cooking @about.com
Formatted by : Chupa Babi

Chicken Curry Soup - 4 pts, Carbs 21g, Fiber 2g

Makes 6 servings, 1 1/3 cups each
Active Time : 45 minutes
Total Time : 45 minutes

Ingredients :

1 tablespoon canola oil
1 large onion, chopped
4-5 cloves garlic, crushed
3 slices fresh ginger, peeled and lightly crushed
3 tablespoons curry powder, preferably Madras
½ cup white rice
2 bone-in chicken breasts (about 1 pound), skinned and trimmed
4 cups Homemade Chicken Broth (recipe follows) or reduced-sodium chicken broth
3 cups water
1 vine-ripened tomato, seeded and chopped
Salt & freshly ground pepper to taste
Lemon juice to taste
Finely chopped fresh cilantro or chives for garnish

Method :


1. Heat oil in a Dutch oven or soup pot over low heat. Add onion, garlic and ginger; stirring occasionally to prevent browning, cook until the onion is soft and translucent, 5 to 7 minutes. Add curry powder and rice; cook for 5 minutes longer.

2. Add chicken, broth and water. Bring to a boil, then lower heat to medium.. Simmer, stirring frequently, just until the chicken is no longer pink in the center, about 30 minutes. Transfer the chicken to a plate to cool.

3. Puree soup in batches in a food processor until smooth, adding water as needed for a creamy texture. Return soup to cleaned pot and heat again to a simmer.

4. Shred the chicken into small strips and add to the soup along with tomato; cook 3 minutes more. Season with salt and pepper. Just before serving, stir in lemon juice. Ladle into bowls and garnish with cilantro or chives.


Per serving:
197 calories; 5 g fat (1 g sat, 3 g mono); 37 mg cholesterol; 21 g carbohydrate; 17 g protein; 2 g fiber; 176 mg sodium; 271 mg potassium..

Nutrition bonus:
Selenium (23% daily value), Folate (16% dv). 1 1/2 Carbohydrate Servings

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

Curry powder, fresh ginger and garlic infuse this chicken soup with lots of flavor.


Source : EatingWell Magazine
Formatted by : Chupa Babi

Caribbean Pork Curry (Porc Colombo) - 5 pts

Makes 4 servings, 1 1/2 cup each
Active Time: 40 Minutes
Total Time: 1 Hour

Ingredients :

12 ounces pork tenderloin, trimmed and cut into ¾-inch chunks
Salt & freshly ground pepper to taste
2 teaspoons canola oil, divided
1 large onion, coarsely chopped (1 ½ cups)
1 large green bell pepper, seeded and chopped (1 ½ cups)
3 large cloves garlic, minced
2 tablespoons curry powder
1 tablespoon chopped fresh thyme or 1 teaspoon dried
1/2 teaspoon ground allspice
1/4 teaspoon ground cinnamon
2 cups reduced-sodium chicken broth
1 1/2 pounds sweet potatoes, peeled and cut into ¾-inch chunks (5 cups)
1/2 cup chopped tomatoes, fresh or canned
2-3 Scotch bonnet chiles, pierced all over with a fork
1 bay leaf


Method :

1. Season pork with salt and pepper. Heat 1 teaspoon oil in a Dutch oven or heavy soup pot over high heat. Add pork and cook, stirring occasionally, until browned on all sides, about 6 minutes. Transfer to a plate lined with paper towels and set aside.

2. Reduce heat to medium and add remaining 1 teaspoon oil to pot. Add onion and bell pepper and cook, stirring, until vegetables are soft, about 5 minutes. Add garlic, curry powder, thyme, allspice and cinnamon; cook, stirring, until fragrant, about 1 minute more.

3. Add broth, sweet potatoes, tomatoes, chiles and bay leaf. Bring to a simmer, reduce heat to low. Cover and simmer, stirring occasionally, until sweet potatoes are very tender and the sauce has thickened, 15 to 20 minutes.

4. Add reserved pork and cook until heated through, about 3 minutes. Remove chiles and bay leaf. Adjust seasonings and serve.

Per Serving:
288 calories;
6 g fat (2 g sat, 3 g mono);
50 mg cholesterol;
36 g carbohydrate;
23 g protein;
7 g fiber;
228 mg sodium;
1103 mg potassium.

Nutrition bonus:
Vitamin A (506% daily value), Vitamin C (96% dv), Selenium (43% dv), Potassium (32% dv), Iron & Magnesium (17% dv), Zinc (15% dv).

2 Carbohydrate Servings

Curry was brought to the Caribbean by British colonizers and the Indians they brought with them to work the sugar plantations. Our version uses lean, quick-cooking lean pork tenderloin.

Source: EatingWell Magazine January/February 1997
Formatted by : Chupa Babi

Low Fat Potato Recipes - Taco Potato Pie

Serving Size : 4

Ingredients --

2 cups cold mashed potatoes -- (prepared with skim milk and fat free margarine)
1 envelope taco seasoning mix -- divided
1 pound extra lean ground beef
1/2 cup onion -- chopped
1 16 oz. can fat-free refried beans
1/2 cup sugar-free barbecue sauce
1/4 cup water
1 cup shredded lettuce
1 medium tomato -- seeded and chopped
1 cup fat-free cheddar cheese -- shredded
fat-free sour cream

Preparation Method :

1. Combine the potatoes and 2 tablespoons taco seasoning. Press into a greased 9-in deep dish pie plate; set aside.

2. In a skillet, cook beef and onion over medium heat until meat is no longer pink, drain. Stir in the beans, barbecue sauce, water and remaining taco seasoning. Cook and stir until hot and bubbly. Spoon into potato crust.

3. Bake at 350° for 30-35 minutes or until heated through. Top with lettuce, tomato, cheese and sour cream

Per Serving (excluding unknown items):

435 Calories;
20g Fat (41.2% caloriesfrom fat);
36g Protein;
27g Carbohydrate;
4g Dietary Fiber;
83mg Cholesterol;
1302mg Sodium.

Exchanges:

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

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

* Exported from MasterCook *

Source : Taste of Homes Classic ground Beef
Copyright : Converted to Core by Gypsy Cheryl
Recipe By : Betty Jorsvick Olds, Alberta

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