Fat Free Mushroom Soup

Serves 6

Ingredients :

2 quarts mushroom or vegetable stock
2 cups mushrooms
2 large carrots
2 stalks celery
1 onion
4 large potatoes
1 bunch parsley
1 bunch green onions
basil
thyme
oregano
salt and pepper

Directions :

1. Clean and slice mushrooms, carrots, celery, onion, and potatoes and cook in mushroom or veggie stock until tender. Add seasonings to taste.

2. If starting without mushroom stock, use 2 qt. water and cook 3 cups mushrooms until tender, then add other ingredients. Add parsley, green onions, basil, a dash of thyme and oregano. Cook a few more minutes. Salt and pepper to taste.

3. Also makes good noodle soup. Just add 1 cup eggless noodles with parsley and green onions.

Source : Fat Free Vegan

Spicy Mustard Hummus

Serves 3

Ingredients :

7 3/4 ounces garbanzo beans
1 teaspoon mustard, brown, organic
1 teaspoons sweet pickle relish
1 pepper to taste
1 Hot sauce, to taste
1 old bay seasoning, to taste

Method :

1. Wash and drain chickpeas.
2. Mash and mix in mustard and relish.
3. Season with dashes of hot sauce, pepper, and old bay.

Per serving (Serving Size 76.3g)

Calories 274 (Calories from Fat 15%);
Total Fat 4.7g (Saturated Fat 0.4g);
Total Carbohydrates 45.4g;
Dietary Fiber 12.9g;
Sugars 8.3g;
Cholesterol 0mg;
Sodium 39mg;
Protein 14.4g.

Author : de2nc
Source : Calorie-Count.com
Formatted by : Chupa Babi

Diabetic Fruit Newtons

Yield: 2-1/2 dozen bars

Ingredients :

3/4 cup dried figs, chopped
3/4 cup dried pears, chopped
1/2 cup water
2 tablespoons packed light brown sugar
5 tablespoons margarine, softened
2 tablespoons granulated sugar
3 egg whites
1 teaspoon vanilla
1-3/4 cups all purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
2 tablespoons 2% reduced-fat milk

Directions :

1. Heat figs, pears, water, and brown sugar to boiling in small saucepan. Reduce heat and simmer, uncovered, until fruit is softened and mixture is thick, about 20 minutes. Process mixture in food processor or blender until smooth.

2. Beat margarine and granulated sugar in medium bowl until fluffy; beat in egg whites and vanilla. Mix in combined flour, baking soda, and salt. Shape dough into 4 logs, each about 5x2x1/2 inches. Wrap each in plastic wrap and refrigerate about 1 hour.

3. Roll 1 log on floured surface into 12x5-inch rectangle. Spread 1/4 of the fruit mixture in a 1-inch strip down center of dough. Fold sides of dough over the filling, pressing edges to seal. Cut log in half and place, seam side down, on greased cookie sheet. Repeat with remaining dough logs and filling. Brush top of logs with milk.

4. Bake at 400 degrees until lightly browned, about 12 minutes. Cool on wire racks; cut into 1-1/2 inch bars.

Nutritional Information Per Serving (1 cookie):

Calories: 77,
Fat: 2.1 g,
Saturated Fat: 0.4 g,
Cholesterol: 0.1 g,
Sodium: 70 mg,
Protein: 1.4 g,
Carbohydrate: 13.8 g

Diabetic Exchanges:

1 Fruit,
1/2 Fat

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

Black Bean and Corn Chili

Serves 6-8

Ingredients :

1/2 cup water
1 onion, chopped
1 large red bell pepper, chopped
1 medium green bell pepper, chopped
1 teaspoon minced garlic
45 ounces canned black beans, rinsed and drained
29 ounces diced tomatoes, with jalapenos
1 cup salsa
2 teaspoons chili powder
1 teaspoon ground cumin
2 cups frozen corn kernels
2 dashes Tabasco sauce
1/4 cup chopped fresh cilantro

Method :

1. Place the water in a large pot with the onion, bell peppers and garlic. Cook, stirring occasionally, for 10 minutes.

2. Add the beans, tomatoes, salsa, chili powder, and cumin. Cook over low heat for 10 minutes.

3. Stir in the corn and cook for 5 minutes. If desired, season with Tabasco sauce and garnish with cilantro before serving.

Source : From Dr. McDougall's Program for Women

Couscous and Feta Cakes - 5 pts, Carbs 4g, Fiber 2.4g

Yield : 24 cakes

Ingredient --

2 1/2 cups water
1 cup uncooked couscous
4 teaspoons olive oil -- divided
1 cup minced red onion
1 cup minced red bell pepper
1/2 cup minced green bell pepper
2 garlic cloves -- minced
1 cup crumbled feta cheese -- (4 ounces)
1/2 cup all-purpose flour
1/2 cup egg substitute
2 tablespoons minced fresh parsley
1/4 teaspoon salt
1/4 teaspoon white pepper

Preparation Method :

1. Bring water to a boil in a small saucepan; stir in couscous. Remove from heat; cover and let stand 10 minutes. Fluff with a fork.

2. Place 1 teaspoon oil in an electric skillet; heat to 375°. Add onion, bell peppers, and garlic; sauté 5 minutes. Combine couscous, onion mixture, cheese, and remaining ingredients in a large bowl; stir well.

3. Place 1/2 teaspoon oil in skillet; heat to 375°. Place 1/3 cup couscous mixture for each of 4 portions into skillet, shaping each portion into a 3-inch cake in the skillet. Cook 6 minutes or until golden brown, turning cakes carefully after 3 minutes. Repeat procedure with remaining oil and couscous mixture.

Yield: 12 servings (serving size: 2 cakes)

CALORIES 242 (28% from fat);
FAT 7.6g (sat 3.2g,mono 3.2g,poly 0.6g);
PROTEIN 10g;
CHOLESTEROL 16mg;
CALCIUM 112mg;
SODIUM 344mg;
FIBER 2.4g;
IRON 2.2mg;
CARBOHYDRATE 4g

An electric skillet or griddle works well for this recipe because there's more room for the cakes. Otherwise, use a nonstick skillet, and cook in batches. They're delicious plain or served with marinara sauce.

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

Per Serving (excluding unknown items):

145 Calories;
5g Fat (34.1% calories from fat);
6g Protein;
18g Carbohydrate;
1g Dietary Fiber;
11mg Cholesterol;
208mg Sodium.

Exchanges:

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

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

Source: "Cooking Light, JANUARY 1996"
Formatted by : Chupa Babi
• Exported from MasterCook *

Low Fat Shrimp Creole

Succulent shrimp in a savory sauce made with peppers, onions, celery, tomatoes and Creole seasoning

Makes: 8 servings (1 cup each)
Cooking Time : 40 minutes

Ingredients :

2 tablespoons Pure Wesson Vegetable Oil
1 large onion, chopped (1 large = about 1 cup)
1 large red bell pepper, chopped (1 large = about 1 cup)
1 large green bell pepper (1 large = about 1 cup)
1 cup chopped celery
1 small jalapeño pepper, seeded, finely chopped
2 cloves garlic, minced (2 cloves = about 1 tsp)
2 tablespoons Creole seasoning
1 pound extra-large (16/20 count) shrimp, peeled and deveined
1 can (14.5 oz each) Hunt's Whole Peeled Tomatoes, undrained, coarsely chopped
1 can (6 oz each) Hunt's Tomato Paste

Directions :

1. Heat oil in large saucepan over medium-high heat. Add onions, bell peppers, celery, jalapeño peppers, garlic and seasoning; mix well. Cook 5 minutes, or until vegetables are crisp-tender, stirring frequently.

2. Stir in shrimp; cook 5 minutes, or until shrimp turn pink, stirring frequently. Add tomatoes with their liquid and the tomato paste; mix well. Bring to a boil over high heat. Reduce heat to low; simmer 10 minutes, stirring occasionally.

Nutrition Facts Amount per Serving :

Calories : 120
Total fat : 4 g
Saturated fat : 1 g
Cholesterol : 84 mg
Sodium : 637 mg
Carbohydrate : 11 g
Dietary fiber : 3 g
Sugars : 6 g
Protein : 11 g

2 WW Points

Source : Hunts

Pineapple Upside-Down Muffins

They glisten like sticky buns, but they're whole-grain muffins packed with pineapple, raisins, and carrots. Here's what you'll need:

Topping :

2 tablespoons packed light brown sugar
2 tablespoons chopped walnuts or pecans (optional)
1 10-ounce can pineapple slices

Muffins :

3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 tablespoon ground cinnamon
2 large eggs
1/2 cup packed light brown sugar
1/4 cup canola oil
2 tablespoons pineapple juice or orange juice
1 teaspoon vanilla extract
1 8-ounce can crushed pineapple (not drained)
1 cup grated carrot (1 large)
1/2 cup old-fashioned oats
3/4 cup raisins, preferably baking raisins
1/4 cup chopped walnuts or pecans (optional)

Preparation :

1. Preheat oven to 400 degrees Fahrenheit. Coat 12 muffin cups with cooking spray.

2. To prepare topping: Sprinkle 1/2 teaspoon brown sugar into each muffin cup. Sprinkle nuts, if using, over the sugar. Stack pineapple slices and cut into 6 wedges. Place 2 wedges in each muffin cup.

3. To prepare muffins: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, and cinnamon in a large bowl.

4. Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in oil, juice, and vanilla. Stir in crushed pineapple. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Stir in carrot, oats, raisins, and nuts, if using. Scoop the batter into the prepared muffin cups (they'll be quite full).

5. Bake the muffins until the tops are golden brown and firm to the touch, 15 to 25 minutes. Immediately loosen edges and turn muffins out onto a baking sheet. Restore any stray pineapple pieces and nuts. Let cool for at least 10 minutes. Serve upside down, either warm or at room temperature. Makes 1 dozen muffins.

Nutrition information (per muffin):

211 calories;
6 g fat (1 g sat.,3 g mono.);
35 mg cholesterol;
36 g carbohydrate;
4 g protein;
3 g fiber;
185 mg sodium.

Source : EatingWell.com.

Mexican Pasta Salad - 4 pts

Ingredients :

8 ounces dried fusilli -- or rotelle pasta
6 green onions -- ends trimmed
3 Roma tomatoes -- (about 1/2 lb. total)
2 fresh jalapeño chilies
1 red bell pepper -- (about 1/2 lb.)
1 cup minced fresh cilantro
1 can reduced-sodium kidney beans -- (8 1/2 oz.) rinsed and drained
1/4 cup red wine vinegar
1 tablespoon salad oil
2 tablespoons grated parmesan cheese
Salt

Preparation Method :

1. Cook pasta, uncovered, in 3 to 4 quarts boiling water until tender to bite, about 12 minutes. Drain, then rinse with cold water until cool; drain well.

2. While pasta cooks, chop the green onions and Roma tomatoes. Stem, seed, and mince jalapeños. Stem, seed, and cut the bell pepper into thin, short slivers.

3. In a large bowl, combine the pasta, onions, tomatoes, jalapeños, bell pepper, cilantro, and beans. Add the vinegar, oil, and cheese; mix well. Transfer to a serving platter. If desired, add salt to taste.

Yield: Makes 4 to 6 servings

CALORIES 222 (15% from fat);
FAT 3.8g (sat 0.7g);
CHOLESTEROL 1.3mg;
CARBOHYDRATE 39g;
SODIUM 92mg;
PROTEIN 8.7g;
FIBER 4.2g

Notes: Start heating water for pasta in a covered pan before assembling the rest of the ingredients. This salad can be served as a hot entrée by simply omitting the cooling step for the cooked pasta.


Per Serving (excluding unknown items):

275 Calories;
5g Fat (14.6% calories from fat);
11g Protein;
49g Carbohydrate;
5g Dietary Fiber;
2mg Cholesterol;
230mg Sodium.

Exchanges:

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

Nutr. Assoc. : 4363 0 0 0 0 0 3815 0 0 0 0

Recipe By : Sunset, January 1997
Formatted by : Chupa Babi
* Exported from MasterCook *

Slow Cooker Black Bean Mushroom Chili Recipe

Makes 10 servings, generous 1 cup each.

Ingredients :

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


Method :

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

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

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

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


Per Serving:

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

Nutrition Bonus:

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


To Make Ahead:

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

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

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

Diabetic Potato Wedge Fries

Yield: 6 servings

Ingredients :

3 potatoes (about 10 ounces)
2 tablespoons melted margarine or butter
1 teaspoon minced garlic
2 tablespoons grated Parmesan cheese
1/4 teaspoon paprika

Directions :

1. Preheat oven to 375 degrees F.

2. Spray a baking sheet with vegetable spray.

3. Scrub potatoes and cut lengthwise into 8 wedges.

4. Put on prepared baking sheet. Combine margarine and garlic in a small bowl.

5. Combine Parmesan and paprika in another small bowl.

6. Brush potato wedges with half of the margarine and cheese mixture. Bake for 20 minutes, turn the wedges, brush with remaining margarine mixture (reheat if necessary).

7. Sprinkle on remaining Parmesan mixture, and bake for another 20 minutes or just until potatoes are tender and crisp.

Nutritional Information Per Serving (1/6 of recipe):

Calories: 118,
Carbohydrate: 17 g,
Fiber: 1 g,
Protein: 3 g,
Fat: 5 g,
Sodium: 92 mg,
Cholesterol: 2 mg

Diabetic Exchanges: 1 Starch, 1 Fat

Source: "America's Everyday Diabetes Cookbook" Via the Diabetic Gourmet Daily Recipe Mailer

Low Fat Fresh Fish Chowder

Serves: 6 Serving size: 1 cup

You can use almost any fish.

Ingredients :

2 tbs olive oil
1 large clove garlic, minced
1 small onion, chopped
1 large green bell pepper, chopped
1 lb crushed tomatoes
1 tbs tomato paste
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 c dry red wine
Dash salt and pepper
1/2 c uncooked white rice
1/2 lb fresh halibut steaks, cubed
2 tbs chopped parsley

Directions :

1. Heat the olive oil in a 3-quart saucepan. Add the garlic, onion, and green pepper; saute for 10 minutes over low heat until vegetables are tender.

2. Add the tomatoes, tomato paste, basil, oregano, wine, salt, and pepper. Let simmer for 15 minutes. Add the rice and continue to cook for 15 minutes.

3. Add the halibut and cook for about 5 to 7 minutes until fish is cooked through. Garnish stew with chopped parsley and serve.

Exchanges :

Starch 1, Vegetable 1, Medium-Fat Meat 1

Nutrition Facts :

Calories : 181(Calories from Fat 52)
Total Fat : 6 grams
Saturated Fat : 1 gram
Cholesterol :12 milligrams
Sodium : 72 milligrams
Total Carbohydrate : 22 grams
Dietary Fiber : 2 grams
Sugars : 5 grams
Protein : 10 grams

Recipe By : Richard Lee Holbert, Low Fat Good Cooking

Low Fat Chipotle-Bacon Salsa

Makes 1 cup.

Ingredients :

1 tablespoon olive oil
1/4 pound slab bacon, rind removed, cut into 1/4 -inch cubes (see note)
1 (10-ounce) can diced tomatoes, drained
1/2 red onion, diced
1 tablespoon chipotle purée (see note)
1 teaspoon lime juice
Freshly ground black pepper, to taste

Directions :

1. In a large skillet, heat the oil over medium heat.

2. Add the bacon, then reduce the heat to medium-low and cook for about 7 minutes, or until lightly browned.

3. Transfer the bacon to a paper towel-lined plate to drain.

4. In a medium bowl, toss the tomatoes, onion and chipotle purée.

5. Stir in the bacon, lime juice and black pepper.

6. Refrigerate until ready to serve.

Note: This salsa can be made a day in advance and refrigerated until served. If you can't find slab bacon, substitute an equal amount of lean Canadian bacon.

To make the chipotle purée, use a food processor, food mill or blender to blend canned chipotles in adobo. This salsa has medium heat, but you can lower that by removing the seeds from the chipotles before pureeing
them.

Per 2 Tablespoons:

Calories 51 (66% fat)
Fat 4 g (1 g sat)
Cholesterol 5 mg
Sodium 200 mg
Trace fiber
Carbohydrates 2 g
Protein 2 g

Source: Chile Pepper Magazine, November 2007;

The Associated Press Via The Dallas Morning News Daily Recipe Mailer

Fat Free Polenta Pizza

Serves 8

Ingredients :

2 18-oz. pkg. precooked polenta
2 Tbs. water
2 Tbs. cornstarch
2 Tbs. unbleached all-purpose flour
1 Tbs. granulated garlic
1/2 cup soy Parmesan cheese, plus 1/3 cup
2 cups tomato sauce, from 25-oz. jar, reserving remainder
4 slices soy Canadian bacon, cut into 2-inch strips
1/2 medium red bell pepper, sliced into 2-inch strips
3 scallions, thinly sliced tops with 2 inches of green

Method :

1. Preheat oven to 450F.

2. Spray pizza pan with nonstick cooking spray.

3. Slice polenta, and place in food processor. Process polenta, and add water, cornstarch, flour, garlic and 1/2 cup soy Parmesan cheese. Blend until smooth.

4. Spread polenta evenly on pizza pan.

5. Bake for 15 minutes. Remove polenta from oven, and spread 2 cups sauce evenly over polenta crust.

6. Top with sliced soy bacon, bell peppers, scallions and remaining 1/3 cup soy Parmesan cheese.

7. Bake 25 minutes more. Remove from oven, and let stand for 5 minutes before serving.

Nutritional Information : Per Serving:

Calories: 179 (5% fat),
Protein: 11g,
Total fat: 1g,
Carbs: 313g,
Cholesterol: mg,
Sodium: 694mg,
Fiber: 3g,
Sugars: 5g

A popular dish in Italy, polenta refers to both a specific type of cornmeal and the dish it is used to make. Find granulated garlic in your local health food store.


Source: Vegetarian Times Issue: May 1, 2003
Formatted by : Chupa Babi

Diabetic Seafood Kabobs

Yield: 2 servings

Ingredients :

2 tablespoons lime juice
1 tablespoon olive oil
1 clove garlic, crushed
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons fresh snipped dill
12 large shelled deveined shrimp (6 ounces meat)
7 large sea scallops (6 ounces)
1 medium zucchini cut into 1-inch pieces (2 cups)
1 medium yellow squash cut into 1-inch pieces (2 cups)

Directions :

1. Preheat grill or broiler.

2. Mix lime juice, olive oil, garlic, salt, pepper, and dill together.

3. Add shrimp, scallops, and vegetables and set aside to marinate for 15 minutes. Turn once during this time.

4. Alternate vegetables, shrimp, and scallops on 4 skewers. Grill or broil 3-4 inches from the heat source for 2-1/2 minutes per side.

5. Do not over cook the fish. Sprinkle with salt and pepper.

6. Place skewers on 2 dinner plates or remove seafood and vegetables from skewers onto 2 plates and serve.

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

Calories: 224, Fat: 5 g, Cholesterol: 157 mg, Sodium: 314 mg,
Carbohydrate: 12 g, Dietary Fiber: 4 g, Sugars: 7 g, Protein: 34 g

Diabetic Exchanges:

4 Very Lean Meat, 2 Vegetable, 1/2 Fat

4 WW Points

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

Low Fat North African Couscous

Couscous is a wheat pasta and a staple in Middle Eastern stews and side dishes. Try it in place of rice or noodles alongside grilled chicken, lamb, or pork. If you're looking for a vegetarian option for a main course, this recipe also makes a tasty base for grilled vegetables.

Number of Servings: 4 Serving Size: 1/2 cup

Ingredients :

margarine 1 tbsp
quick-cooking couscous 1 cup
low-fat, low-sodium chicken broth 1 cup
small carrot, thinly sliced 1
onion, thinly sliced 1
dark seedless raisins 1/4 cup
cayenne pepper 1 pinch

Instructions :

1. Melt the margarine in a medium saucepan. Add the couscous and mix to coat the grains with margarine. Add the chicken broth and bring to a boil. Cover and remove from the heat; let stand for 15 minutes.

2. Meanwhile, prepare a skillet with nonstick pan spray; add the carrot and onion. Cook for about 5 minutes, or until the onion is tender.

3. Stir onions, carrots, and raisins into the couscous. Add the cayenne.

Nutrition Information Amount per serving :

Calories 245
Calories from Fat 34
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 76 mg
Total Carbohydrate 46 g
Dietary Fiber 3 g
Sugars 9 g
Protein 7 g

Source : Waterfront Media Diabetes Archive

Fresh Herb & Snap Pea Salad

Quickly cooked snap peas retain their distinctive crunch, becoming the star in this simple green salad.

Servings: 4 servings, about 1 1/2 cups each
Total Time: 20 minutes

Ingredients:

8 ounces sugar snap peas , trimmed
2 tablespoons sliced almonds
2 tablespoons extra-virgin olive, walnut or almond oil
2 tablespoons fruity vinegar , such as raspberry or pomegranate
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
4 cups packed mâche or mixed baby lettuce
1/4 cup snipped fresh chives (1/2-inch pieces)
1/4 cup chopped fresh tarragon

Method :

1. Bring a medium saucepan of water to a boil. Add snap peas and cook until bright green but still crisp, 1 to 2 minutes. Drain and rinse under cold water.

2. Toast almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

3. Whisk oil, vinegar, salt and pepper in a large bowl. Add lettuce, chives, tarragon and the snap peas and toss.

4. Serve sprinkled with the almonds.

Nutrition: (Per serving)

Calories - 123
Carbohydrates - 7
Fat - 9
Saturated Fat - 1
Monounsaturated Fat - 6
Protein - 3
Cholesterol - 0
Dietary Fiber - 3
Potassium - 232
Sodium - 169
Nutrition Bonus - Vitamin A (45 daily value), Vitamin C (35 dv).

Recipe By : Gwen Tweedy, Low Fat Good Cooking

Low Fat Protein Recipes - Wheat Pancakes

Serves: 4

Ingredients :

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

Directions :

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

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

Nutrition Info :

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

Recipe By - Mrs. Nicky, Low Fat Good Cooking

Low Fat Mexican Macaroni Salad

Makes 8 1-cup servings.

Mexican Macaroni Salad is a good dish for entertaining because it can be made ahead of time.

Ingredients :

1 (14.5-ounce) box of Barilla Plus rotini pasta
1 tablespoon finely grated lime peel
3 tablespoons fresh lime juice
1 (1.25-ounce) package taco seasoning mix
1 pint cherry or grape tomatoes, cut in half
1/2 cup sharp Cheddar cheese made with 2 percent milk, finely shredded
2 tablespoons fresh cilantro, finely chopped
2 medium green onions, sliced
1 (16-ounce) can dark red kidney beans, rinsed and drained
1 4.5-ounce) can chopped green chiles, drained
1/2 packet ranch salad dressing mix
1/4 cup low-fat buttermilk
1/4 cup fat-free milk
1/4 cup light mayonnaise
1/4 cup light sour cream

Directions :

1. Cook and drain pasta as directed on package. Rinse with cold water to cool, then drain again.

2. To make dressing, in a small bowl whisk together 1/2 packet of ranch salad dressing mix, buttermilk, fat-free milk, light mayonnaise and light sour cream. Stir in lime juice, lime peel and taco seasoning mix.

3. In a large bowl, toss cooked pasta with tomatoes, beans, cheese, green onions and green chiles. Pour dressing mixture over salad and toss gently to mix.

4. Cover and refrigerate for at least an hour before serving.

Per Serving:

Calories 305
Fat 7 g
Cholesterol 5 mg
Sodium 524 mg
Fiber 6 g
Carbohydrates 49 g
Protein 13 g

6 WW Points

Source: The Wichita Eagle via The Dallas Morning News Recipe Of The Day Mailer

Pasta with Chickpeas and Garlic Sauce

Yield: 4 servings (serving size: 1 cup pasta and 2 1/4 teaspoons cheese)

Ingredients :

2 teaspoons olive oil
2 garlic cloves, peeled and crushed
3/4 teaspoon kosher salt
1/4 teaspoon crushed red pepper
1 (15.5-ounce) can chickpeas (garbanzo beans), drained
1 (14-ounce) can fat-free, less-sodium chicken broth
1 1/2 cups uncooked medium seashell pasta (about 6 ounces)
1/2 cup grape tomatoes, halved
2 garlic cloves, minced
1 tablespoon minced fresh parsley
1 tablespoon fresh lemon juice
3 tablespoons shredded Parmigiano-Reggiano cheese

Method :

1. Heat oil in a medium saucepan over medium heat. Add crushed garlic; sauté 1 minute. Add salt, pepper, chickpeas, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes.

2. While garlic mixture simmers, cook pasta in boiling water 9 minutes, omitting salt and fat; drain well.

3. Place chickpea mixture in a food pro-cessor, and process until smooth.

4. Combine chickpea mixture, pasta, tomatoes, minced garlic, fresh parsley, and lemon juice; toss well. Sprinkle with cheese. Serve immediately.

Nutritional Info :(serving size: 1 cup pasta and 2 1/4 teaspoons cheese)

Calories 333 (24% from fat);
Fat 9g (sat 1.6g,mono 3.2g,poly 2.7g);
Iron 3.3mg;
Cholesterol 3mg;
Calcium 92mg;
Carbohydrate 57.3g;
Sodium 808mg;
Protein 13.6g;
Fiber 6.6g

A whirl in the food processor transforms the humble chickpea into a creamy sauce for pasta—a sauce that is a hallmark of rustic Italian cooking. Bolstered with garlic, tomatoes, and parmesan cheese, this easy dish makes the most of flavorful kitchen staples.

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

Diabetic Morning Shortcake With Vanilla Blackberries

Yield: 6 servings

Ingredients :

1 pound frozen unsweetened blackberries, thawed
3 tablespoons sugar
1/2 teaspoon vanilla
1-1/2 teaspoons grated lemon rind, divided
1 cup plus 2 tablespoons reduced-fat biscuit mix
1 cup fat-free artificially sweetened vanilla-flavored yogurt, divided

Directions :

1. Preheat oven to 425 degrees F.

2. In a medium bowl, combine blackberries, sugar, vanilla, and 1/2 teaspoon lemon rind and set aside.

3. In another medium bowl, combine biscuit mix, 1/2 cup plus 2 tablespoons yogurt, and remaining lemon rind. Mix until just blended.

4. Coat a nonstick baking sheet with cooking spray, add dough in 6 mounds, and bake 8-10 minutes or until lightly golden.

5. To serve, place 1 shortcake in each of 6 shallow soup bowls and top each with equal amounts of berry mixture and the remaining yogurt.

Nutritional Information Per Serving (1/6 of recipe):

Calories: 174,
Fat: 2 g,
Cholesterol: 1 mg,
Sodium: 302 mg,
Carbohydrate: 37 g,
Dietary Fiber: 4 g,
Sugars: 17 g,
Protein: 4 g

Diabetic Exchanges:

1 Starch,
1 Fruit,
1/2 Carbohydrate

Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat Vegetarian Recipes - Starwberry Blasamic Sorbet - 2 pts

Serves 4

Ingredients :

3/4 cup balsamic vinegar
4 cups strawberries, hulled and halved, plus 4 berries, coarsely chopped
1 tablespoon dark honey


Preparation Method :

1. In a small nonaluminum saucepan, bring the vinegar to a simmer over medium-low heat. Cook until reduced by half, about 5 minutes. Remove from the heat and let cool.

2. Place the halved strawberries in a blender or food processor. Process until very smooth. Pass the puree through a fine-mesh sieve placed over a bowl, pressing firmly on the solids with a rubber spatula or the back of a wooden spoon to extract all the juice. Discard the solids. Add the balsamic reduction and the honey to the puree and stir to combine. Cover and refrigerate until cold.

3. Freeze the strawberry mixture in an ice-cream maker according to the manufacturer's instructions. Store in the freezer until ready to serve or for up to 2 days. Spoon into individual bowls and garnish with the chopped strawberries.


Nutritional Analysis(per serving) :

Calories 98;
Total fat < 1 g (Monounsaturated fat 0 g,Saturated fat 0 g);
Carbohydrate 24 g;
Fiber 1 g
Protein 1 g
Cholesterol 0 mg
Sodium 17 mg

Dietitian's tip:

Good-quality balsamic vinegar is the key to this frozen version of a classic Italian dish. Perfect served as dessert or as a between-course intermezzo. It's loaded with vitamin C.

Source : Mayo Clinic
Formatted by : Chupa Babi

Low Fat Warm Thai Chicken Salad

Serving Size : 4

Ingredients :

1 tablespoon vegetable oil
1 clove garlic -- finely chopped
1 jalapeño chili -- seeded and finely chopped
1 pound skinless boneless chicken breast halves -- cut into 1/2-inch strips
1 large red bell pepper -- cut into 1-inch pieces
1 medium cucumber -- cut lengthwise in half then crosswise into 1/4-inch slices (2 cups)
2 green onions -- sliced
1/4 cup lime juice
2 tablespoons soy sauce
1 tablespoon chopped fresh cilantro
2 teaspoons sugar
1/4 teaspoon pepper
Salad greens
Dry roasted peanuts -- if desired
Lime slices -- if desired


Preparation Method :

1. Heat oil in 10-inch skillet or wok over medium-high heat.
2. Cook garlic and chili in oil 30 seconds, stirring frequently.
3. Stir in chicken. Cook, stirring occasionally, until chicken is no longer pink in center.
4. Add bell pepper, cucumber and green onions; toss with chicken mixture.
5. Stir in remaining ingredients except salad greens.
6. Heat to boiling, stirring constantly; boil and stir 30 seconds. Remove from heat.
7. Divide salad greens among 4 dinner plates.
8. Spoon chicken mixture over salad greens, using slotted spoon.
9. Drizzle liquid from skillet over chicken mixture and salad greens.
10. Garnish with peanuts and lime slices.

Per Serving (excluding unknown items):

195 Calories;
5g Fat (23.4% calories from fat);
28g Protein;
9g Carbohydrate;
2g Dietary Fiber;
66mg Cholesterol;
592mg Sodium.

Exchanges:

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

Notes : Be sure to wear rubber or plastic gloves when seeding and chopping the jalapeño chili to prevent irritating your skin.

Diabetic Mojo Roasted Pork

Yield: 2 servings

Ingredients :

3/4 pound pork tenderloin
1/2 cup mojo sauce
1 tablespoon low-sugar apricot spread

Directions :

1. Remove fat from pork and butterfly it by cutting the pork in half lengthwise and opening it like a book.

2. Do not cut all the way through. Place pork in the mojo and let marinate for 15 minutes.

3. Heat a nonstick skillet over medium-high heat.

4. Remove pork, reserving marinade. Pat dry with paper towel and saute in skillet 3 minutes. Turn and saute 3 minutes. The pork is done when a meat thermometer reads 160 degrees F.

5. Mix reserved marinade and apricot spread together.

6. Remove pork to a plate and add marinade mixture to the skillet.

7. Boil about 1 minutes, scraping up the brown bits in the pan as it boils.

8. Divide pork into 2 portions, place on dinner plates, and spoon sauce over the top.

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

Calories: 241,
Fat: 6 g,
Cholesterol: 97 mg,
Sodium: 84 mg,
Carbohydrate: 10 g,
Dietary Fiber: 0 g,
Sugars: 8 g,
Protein: 36 g

Diabetic Exchanges:

1/2 Carbohydrate, 4 Lean Meat


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

Low Fat Potato Recipes - Spicy Baked Sweet Potato "Fries"

Serves: 4

A healthy alternative to an American favorite.

Ingredients:

2 medium sweet potatoes, washed and cut (lengthwise) into strips (1/3 inch on each side)
1-1/2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon salt
1/2 teaspoon onion powder

Directions :

1. Line cookie sheet with aluminum foil or parchment paper.

2. Preheat oven to 450° F.

3. In a small mixing bowl, combine all ingredients. Mix to evenly coat potato strips.

4. Place potato strips on lined cookie sheet (allow space between individual strips for even cooking).

5. Bake for 15 minutes (or until potatoes become crispy) turning strips every 5 to 7 minutes (or as needed).

Nutrition Info :

Calories: 117.6
Fat: 5.5 g
Carbohydrates: 16.4 g
Protein: 1.2 g

Source : Mrs. Nicky, Low Fat Good Cooking

Low Fat Morning Glory Muffins

Makes 12 muffins

These muffins are especially good warm. Perfect for popping into lunch boxes or as an an after-school treat, your kids will gobble these up as though there wasn't a vegetable in sight. For an extra nutritional boost, replace half the flour with whole wheat flour.

Ingredients:

1 1/2 cups all-purpose flour
1/2 cup oats (not instant or quick cooking)
1 tsp baking powder
1 tsp baking soda
Pinch of salt
1/2 tsp cinnamon
1/2 tsp ginger
1/4 tsp nutmeg
1/2 cup firmly packed brown sugar
1 egg, lightly beaten
1/4 cup canola oil
1 tsp vanilla extract
1/2 cup fat-free milk
1 8-ounce can crushed pineapple
1 1/2 cups freshly grated carrots (about 2 medium carrots)
1/2 cup raisins

Preparation:

1. Preheat oven to 350 degrees. Line a 12-cup muffin pan with paper liners or spray muffin pan with nonstick cooking spray.

2. Whisk flour, oats, baking powder, baking soda, salt, cinnamon, ginger and nutmeg in a large bowl.

3. In a medium bowl stir brown sugar, egg, oil, vanilla extract, and milk until well combined. Stir in pineapple, carrots and raisins.

4. Add wet ingredients to dry, and mix until just moist. Fill muffin cups 3/4 full.

5. Bake for 20-25 minutes, until toothpick comes out clean or tops spring back when pressed.


Per Muffin:

Calories 203,
Calories from Fat 50,
Total Fat 5.5g (sat 0.5g),
Cholesterol 18mg,
Sodium 167g,
Carbohydrate 35.5g,
Fiber 2.2g,
Protein 4g

4 WW Points

Source : Your about.com guide to low fat cooking

Heart Healthy Mocha Cappuccino Pudding Cake - 4 pts

Makes 12 servings
Prep: 10 minutes
Bake: 45 minutes

Ingredients :

1 1/4 cups all-purpose flour
1 3/4 cups sugar
1/4 cup baking cocoa
1 tablespoon instant espresso coffee, (dry)
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup fat-free (skim) milk
2 tablespoons butter, melted or canola or soybean oil
1 teaspoon vanilla
1 teaspoon instant espresso coffee, (dry)
1 1/2cups very warm fat-free (skim) milk, (120º to 130º)


Method :

1. Heat oven to 350º. Mix flour, ¾ cup of the sugar, 2 tablespoons of the cocoa, 1 tablespoon espresso coffee, the baking powder and salt in medium bowl. Stir in ½ cup milk, butter and vanilla until well blended. Spread in ungreased square pan, 9x9x2 inches.

2. Mix remaining 1 cup sugar, remaining 2 tablespoons cocoa and 1 teaspoon espresso coffee in small bowl; sprinkle evenly over cake batter. Pour 1½ cups very warm milk over sugar mixture.

3. Bake 35 to 45 minutes or until center is set and firm to the touch. Place sheet of aluminum foil or cookie sheet on lower oven rack under cake to catch any spills. Spoon warm cake into dessert dishes.

Per Serving:

Calories 205 (Calories from Fat 20, less than 10% fat);
Fat 2g;
Saturated Fat 1g (6% of Calories from Saturated Fat);
Trans Fat 0g;
Cholesterol 5mg;
Omega-3 0g;
Sodium 190mg;
Carbohydrate 44g (Dietary Fiber 1g);
Protein 3g.


Source : Betty Crocker Healthy Heart Cookbook
Formatted by : Chupa Babi

Turkey and Roasted Red Pepper Meat Loaf

Yield: Makes 4 servings

Ingredients :

1 1/2 pounds ground turkey
1 small yellow onion, chopped
1/2 cup bread crumbs
1 egg, beaten
1 cup grated Parmesan
2 tablespoons plus 2 teaspoons Dijon mustard
1 cup flat-leaf parsley, chopped
1 7-ounce jar roasted red peppers, cut into 1/2-inch pieces
Kosher salt and pepper
1 tablespoon white wine vinegar
3 tablespoons extra-virgin olive oil
6 cups mixed greens


Directions :

1. Heat oven to 400° F.

2. Combine the turkey, onion, bread crumbs, egg, Parmesan, 2 tablespoons of the mustard, the parsley, red peppers, 3/4 teaspoon salt, and 1/2 teaspoon pepper in a large bowl.

3. Shape the meat into an 8-inch loaf and place in a baking dish. (See Tip, below.)

4. Bake until no trace of pink remains (internal temperature should be 165° F), about 45 minutes.

5. Transfer to a cutting board and let rest 15 minutes before slicing.

6. Whisk together the remaining mustard, the vinegar, oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a small bowl.

7. Divide the greens among individual plates and drizzle the vinaigrette over the top.

8. Serve with the sliced meat loaf.


Tip:

A loaf pan isn't the best choice for baking meat loaf. Instead use a large pan with 1 1/2- to 2-inch sides, such as a metal, glass, or ceramic 7-by-11-inch baking dish, which will allow the heat to circulate over the meat, cooking it evenly.

Source : Gwen Tweedy, Low Fat Good Cooking

Orange, Onion, and Balsamic Sauce

Makes about 1 cup.

Ingredients :

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


Method :

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

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

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

4. Serve sauce warm or at room temperature.


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


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

Diabetic Low Fat Chicken Ole

Yield: 4 servings

Ingredients :

1 pound boneless skinless chicken breast, cut into bite-size pieces
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions


Directions :

1. Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.

2. Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned.

3. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.

4. Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes.

5. Add the corn and cook covered for 5 minutes more.

6. Serve hot, topping each serving with a sprinkling of the cilantro or scallions.

6. Serve over brown rice or whole-wheat couscous if desired.

Nutritional Information Per Serving (1/4 of recipe):

Calories: 231,
Carbohydrate: 18 g,
Cholesterol: 65 mg,
Fat: 5.2 g,
Saturated Fat: 0.9 g,
Fiber: 3.2 g,
Protein: 29 g,
Sodium: 403 mg,
Calcium: 38 mg


Diabetic Exchanges:

3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat

4 WW Points

Source: "The Complete Diabetes Prevention Plan" Via The Diabetic Gourmet Daily Recipe Mailer

Diet Recipes - Black-Eyed Pea Dip

Makes about 1 1/4 cups

Ingredients :

1 15-ounce can black-eyed peas, rinsed
1/4 cup fresh parsley leaves
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 1/2 teaspoons chopped garlic
1 1/2teaspoons chopped fresh tarragon, or 1/2 teaspoon dried
1/2 teaspoon salt
Freshly ground pepper to taste


Method :

1. Place peas, parsley, lemon juice, oil, garlic, tarragon, salt and pepper in a food processor; process until smooth. (Cover and refrigerate for up to 2 days.)

2. Transfer to a serving bowl.


Per tablespoon:

31 calories (29% fat);
1 g fat (0 g sat, 1 g mono);
0 mg cholesterol;
3 g carbohydrate;
1 g protein;
1 g fiber;
70 mg sodium;
8 mg potassium.

Exchanges:

Free food, 0 Carbohydrate Servings

Source : EattingWell magazine
Formatted by : Chupa Babi

Low Fat Recipes - Mini Cheesecakes

Serves: 12
Serving Size: 1 mini cheesecake

Ingredients :

12 low-fat vanilla wafers
3 oz. cream cheese, at room temperature
12 oz. fat-free cream cheese, at room temperature
1/2 cup sugar
1/2 teaspoon vanilla
2 eggs
cherry pie filling

Directions :

1. Preheat oven to 350° F. Line muffin tins with 12 foil cupcake papers. Place a vanilla wafer in the bottom of each cupcake paper.

2. In mixing bowl, beat cream cheese and fat-free cream cheese until smooth. Add sugar and vanilla and mix well. Add eggs and beat until smooth.

3. Pour cheesecake mixture into muffin tins. Bake for 20 minutes or until centers are almost set. Cool. Refrigerate 2 hours or overnight.

4. Decorate cheesecake tops with cherry pie filling.

Nutrition Info :

Calories: 120.6
Fat: 4.4 g
Carbohydrates: 14.4 g
Protein: 6 g

Source : Mrs. Nicky, Low Fat Good Cooking

Low Fat Berry Fruit Salsa And Cinnamon Tortilla Chips

Can be changed with various fruit tastes !

Servings: 10

Ingredients :

1 large nectarine, diced
1 Golden Delicious apple - peeled, cored and diced
1 Granny Smith apple - peeled, cored and diced
8 ounces raspberries
1 pound strawberries, coarsely diced
2 tablespoons white sugar
1 tablespoon brown sugar
3 tablespoons strawberry preserves

10 - 10 inch flour tortillas
Butter flavored cooking spray
2 cups cinnamon sugar (2 tablespoons cinnamon + scant 2 cups sugar)

Method :

1. In a large bowl, thoroughly mix nectarine, apples, raspberries, strawberries, white sugar, brown sugar and strawberry preserves. Cover and chill in the refrigerator at least 15 minutes.

2. Preheat oven to 350 degrees F.

3. Coat one side of each flour tortilla with butter flavored cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray.

4. Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes.

5. Serve with chilled salsa.

Cooks Note:

You can vary the fruits in this salsa. If you like it sweeter, try using two Golden Delicious apples. You may use peaches or kiwi for the nectarine. You can also use blackberries instead of the raspberries. Any flavor preserves may also be used. Cherry works very well.

Per Serving:

284 Calories;
1 g Fat (2.7% calories from fat); trace Saturated Fat;
2 g Protein;
70 g Carbohydrate;
9 g Dietary Fiber;
0 mg Cholesterol;
161 mg Sodium.

Exchanges:

1 Grain(Starch); 1/2 Fruit; 0 Fat; 3 Other Carbohydrates. 5 WW Points

Source : Richard Lee Holbert, Low Fat Good Cooking

Fat Free Recipes - Pineapple-Strawberry-Banana Smoothie

Ingredients :

1 cup sliced strawberries with any juice that collected
1 cup pineapple chunks
1 frozen banana
2 handsful ice cubes or as needed

Directions :

1. Put the fruit in the blender and blend until smooth, adding strawberry juice, pineapple chunk juice or orange juice as needed.

2. Add ice cubes and blend again until smooth.

Source : Mary, Fat Free Vegan

Low Fat WW Oriental Chicken Grill

Serves 2

Ingredients :

1/2 cup orange juice
2 tbsps honey
2 tbsps reduced-sodium soy sauce
1 tsp lemon-pepper seasoning
1 tsp ground ginger
1/2 tsp garlic powder
2 boneless skinless chicken breast halves (4 oz each)
2 hamburger buns, split
Lettuce leaves and tomato slices

Method :

1. In a small bowl, combine the first six ingredients; mix well.

2. Set aside 1/4 cup for basting chicken; cover and refrigerate.

3. Pound chicken breasts to 3/8" thickness.

4. Place in a resealable plastic bag or glass bowl; pour remaining marinade over chicken. Close bag cover and refrigerate overnight.

5. Drain, discarding marinade.

6. Grill chicken, uncovered over medium heat for 6-8 minutes until juices run clear, basting several times with reserved marinade.

7. Serve on buns with lettuce and tomato.


Nutritional Facts :

Calories 327;
Fat 6g;
Chol 73mg;
Carbs 36g;
Protein 32g

7 WW Points

Source : Taste of Home's Low-Fat Country Cooking Volume 4 Via a great e-friend

Quick Healthy Recipes - Currant Scone Mix Recipe

Ingredients :

4 cups all-purpose flour
2/3 cup sugar
1/2 cup nonfat dry milk powder
4 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
2/3 cup shortening
1-1/2 cups dried currants or raisins

ADDITIONAL INGREDIENTS (for each batch):

1 egg, lightly beaten
1/2 cup water


Preparation Method :

Yield: 2 batches (6 cups total).

1. In a large bowl, combine the flour, sugar, milk powder, baking powder, cinnamon and salt.
2. Cut in shortening until mixture resembles coarse crumbs. Add currants.
3. Store in an airtight container in a cool dry place for up to 6 months.


To prepare scones:

Yield: 8 scones.
TIME: Prep: 15 min. Bake: 20 min.

1. In a large bowl combine 3 cups mix, egg and water until moistened.
2. Turn onto a lightly floured surface; knead 5-6 times.
3. Transfer to a greased baking sheet and pat into a 9-in. circle.
4. Cut into eight wedges (do not separate).
5. Bake at 400° for 20-25 minutes or until golden brown. Serve warm.


Nutrition Facts One serving: (1 each)

Calories: 281
Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 27 mg
Sodium: 204 mg
Carbohydrate: 44 g
Fiber: 2 g
Protein: 6 g

"You can make a wonderful present of this mix," assures Delores Hill from Helena, Montana. "I pack it in a decorative container along with the recipe for making the scones. I also include a few tea towels."

Source: Taste of Home Quick Cooking
Formatted by : Chupa Babi

Low Fat Diabetic Grilled Mesquite Pork Chops

Yield: 4 servings

Ingredients :

1/2 (1.1 ounce) package mesquite marinade mix for the grill
2/3 cup water
1 tablespoon vegetable oil
4 (6 ounce) bone-in or boneless pork chops, trimmed of all fat
1 large sweet onion (Walla Walla or Vidalia),cut into 1/4-inch-thick slices
Vegetable oil cooking spray

Directions :

1. In a shallow glass or ceramic dish, combine marinade mix, water, and oil, and mix well with a fork.

2. Add pork chops and onion rings. Turn to coat, cover and refrigerate for 30 minutes.

3. When you are ready to cook, spray a grill rack with cooking spray.

4. Preheat a gas grill to medium or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.

5. Remove pork chops and onion rings from marinade, reserving the marinade.

6. Pour marinade into a small saucepan and bring to a boil.

7. Place pork chops and onion rings on the grill rack and grill for 10 to 15 minutes or until pork is no longer pink in the center, turning once and brushing frequently with marinade. Discard any remaining marinade.

Nutritional Information Per Serving (6-ounce pork chop):

Glycemic Index: (not significant), Glycemic Load: (not significant)
Calories: 205, Protein: 22 g, Carbohydrate: 1 g, Dietary Fiber: 0 g, Fat: 7 g, Cholesterol: 75 mg, Sodium: 256 mg

Diabetic Exchanges:

3 Medium-Lean Meat, 1 Fat

Source: "The Complete Idiot's Guide to Terrific Diabetic Meals" Via The Diabetic Gourmet Daily Recipe Mailer

Asiago Dip with Crostini - 3 pts, Carbs 19.7, Fiber 1.2g

Yield: 2 cups (23 servings, serving size: 1 tablespoon dip and 1 crostino)


Ingredients :

1 cup light mayonnaise
1/2 cup thinly sliced green onions
1/3 cup (about 1 1/2 ounces) grated Asiago cheese, or Parmesan cheese
1/4 cup sliced mushrooms
1/4 cup sun-dried tomato sprinkles
1 (8-ounce) carton low-fat sour cream
1 tablespoon (1/4 ounce) grated Asiago, or Parmesan cheese
32 (1/2-inch-thick) slices diagonally cut French bread baguette, toasted (about 2 baguettes)


Method :

1. Preheat oven to 350°.
2. Combine first 6 ingredients in a bowl; spoon into a 1-quart casserole.
3. Sprinkle with 1 tablespoon cheese.
4. Bake at 350° for 30 minutes or until bubbly. Serve with toasted bread.


Nutritional Facts :

Calories 135 (29% from fat);
Fat 4.4g (sat 1.3g,mono 1.4g,poly 1.4g);
Iron 1mg;
Cholesterol 7mg;
Calcium 52mg;
Carbohydrate 19.7g;
Sodium 303mg;
Protein 4g;
Fiber 1.2g

Source: Cooking Light, MAY 1999
Formatted by : Chupa Babi

Diabetic Shrimp With Chipotle Cocktail Sauce

Yield: 4 servings

Ingredients :

1 pound raw unpeeled medium shrimp
1 teaspoon Creole seasoning
1/3 cup ketchup
1 tablespoon bottled prepared horseradish
1 tablespoon lemon juice
1 chipotle chile pepper in adobo sauce,chopped and mashed with a fork
1 medium lemon, quartered


Directions :

1. Peel shrimp. Place a 12-inch nonstick skillet over medium heat until hot.

2. Coat skillet with cooking spray, add shrimp and Creole seasoning, and cook 4 minutes or until opaque in center.

3. Remove from heat, drain, and cool completely. To cool quickly, place shrimp on a baking sheet in a single layer and let stand 5-10 minutes.

4. Meanwhile, in a small mixing bowl, combine remaining ingredients. To serve, place equal amount of shrimp on 4 dinner plates.

5. Serve with 2 tablespoons ketchup mixture and lemon wedges.


Nutritional Information Per Serving (1/4 of recipe):

Calories: 102,
Fat: 1 g,
Cholesterol: 145 mg,
Sodium: 1032 mg,
Carbohydrate: 7 g,
Dietary Fiber: 0 g,
Sugars: 3 g,
Protein: 16 g


Diabetic Exchanges:

2 Very Lean Meat, 1/2 Carbohydrate

Source: "Quick and Easy Low Carb Cooking for People with Diabetes" Via The Diabetic Gourmet Daily Recipe Mailer

Fat Free Spicy Bean and Cucumber Salad

Makes 6 servings

Fresh chilies add spice to this green bean salad.

Ingredients :

2 cups chopped cooked green beans
1 cup finely chopped peeled cucumber
1/2 cup finely chopped red onion
2 tablespoons chopped fresh cilantro
2 tablespoons red wine vinegar or cider vinegar
2 teaspoons chopped fresh green chilies or 1/4 teaspoon crushed red pepper
1 teaspoon honey
1/2 teaspoon salt

Method :

1. Mix all ingredients.
2. Cover and refrigerate about 2 hours or until chilled.


TIPS from the kitchens :

1. Be sure to peel the cucumbers, even if their skin is relatively thin. By exposing all of the cucumber's flesh to the dressing, it soaks up more flavor.

2. Time Saver Two cups of frozen cut green beans, cooked briefly and rinsed under cool water, will save you the time of chopping and cooking fresh beans.

Nutritional Info : 1 Serving:

Calories 20 (Calories from Fat 0);
Total Fat 0g (Saturated Fat 0g);
Cholesterol 0mg;
Sodium 200 mg;
Total Carbohydrate 6 g (Dietary Fiber 2 g);
Protein 1 g %

Daily Value:
Vitamin A 6 %;
Vitamin C 6 %;
Calcium 2 %;
Iron 2 %

Exchanges: Free

Recipe By : Richard Lee Holbert, Low Fat Good Cooking

Low Fat Spicy Thai Chicken

Yield: 2 servings

Ingredients :

1/2 sm Red Bell Pepper, chopped
2 tb White Vinegar
1/4 ts Red Pepper Flakes
1 pk Equal
2 Chicken Breasts, skinned
Lime Wedges, for garnish

Directions :

A perfect accompaniment to brown or white rice. This recipe can easily be doubled.

1. Puree red pepper with vinegar in a blender or food processor.

2. Pour into a saucepan, add red pepper flakes and bring the mixture to a boil. Reduce to a simmer and cook for 3 minutes.

3. Remove from the heat and let the sauce cool. When cooled, stir in the Equal.

4. Broil chicken breasts for 10 minutes, or until browned; turn chicken and broil approximately 5 minutes more.

5. Place each chicken breast on a bed of rice. Divide spicy sauce and ladle over the top of the chicken.

6. Garnish with lime wedges and serve.


Nutritional Info : One Serving = 1 chicken breast, 4 ounces

Calories: 195
Protein: 35 g
Fat: 4 g
Carbohydrate: 2 g
Fiber: 0.2 g
Cholesterol: 87 mg
Sodium: 81 mg
Potassium: 355 mg

Exchange: 4 Lean Meat

Source : The All Around Cooking List

Heart Healthy Pasta with Sweet Beans and Basil "Cream"

Makes 1 serving (3/4 cup)

Preparation time : 5 min
Cooking time : 15 min

Ingredients :

12 ounces (6 cups) uncooked farfalle (bow-tie) pasta
1 1/2 cups frozen sweet soybeans (edamame)
1 cup soymilk
1/4 cup chopped fresh basil leaves or 1 tablespoon dried basil leaves
1 tablespoon olive oil
1 teaspoon salt
1 package (12 ounces) soft silken tofu
1/4 cup grated Parmesan cheese


Method :

1. Heat 4 quarts salted water to boiling and add pasta. Boil uncovered 6 minutes, stirring occasionally; add soybeans. Heat to boiling; cook about 6 minutes longer or until pasta is tender. Drain; return to saucepan.

2. While pasta is cooking, place remaining ingredients except cheese in blender or food processor. Cover and blend on high speed until smooth, stopping to scrape sides as needed. Add to pasta in saucepan.

3. Cook over low heat about 3 minutes, stirring constantly, until warm. Toss with cheese just before serving.


Special Instructions for High Altitude (3500-6500 ft):

Add soybeans the last 7 minutes of cook time in step 1.


Per serving:

Calories 350 (Calories from Fat 90, 26% fat);
Fat 10g (Saturated 2g);
Cholesterol 5mg;
Sodium 510mg.

Source : Betty Crocker Healthy Heart Cookbook
Formatted by : Chupa Babi

Diabetic Southwestern Chicken

Yield: 2 servings

Ingredients :

3/4 pound boneless skinless chicken breast
Olive oil cooking spray
Salt and freshly ground black pepper to taste
1 cup bottled chunky no-added-sugar tomato salsa

Directions :

1. Cut the breasts into 2 6-ounce portions and flatten the chicken with the bottom of a heavy skillet or the palm of your hand to about 1/2 inch thick.

2. Heat a medium nonstick skillet over medium-high heat. Spray skillet with cooking spray and add chicken.

3. Brown 2 minutes on each side. Add salt and pepper to the cooked side.

4. Lower heat to medium low and spoon salsa over each chicken portion. Cover and cook 5 minutes.

5. Serve chicken with salsa on top.


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

Calories: 231,
Fat: 4 g,
Cholesterol: 103 mg,
Sodium: 426 mg,
Carbohydrate: 6 g,
Dietary Fiber: 1 g,
Sugars: 3 g,
Protein: 39 g

Diabetic Exchanges:

5 Very Lean Meat, 1 Vegetable, 1/2 Fat


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

Fat Free Teriyaki Tofu and Vegetable Kabobs

(serves 4)

Ingredients :

16 ounces extra firm tofu, cut into 1-inch cubes
4 yellow summer squash or zucchini, halved lengthwise and sliced into 1/2-inch slices
1 bell pepper

Teriyaki Grilling Sauce:

1/4 cup soy sauce
1/4 cup rice wine, sake, or mirin
2 tbsp. agave nectar or brown sugar
2 tsp. sesame oil
2 tbsp. rice vinegar
2 cloves garlic, pressed
1-2 tsp. minced ginger root


Preparation Method :

1. Mix the sauce ingredients together. Use half to marinate the tofu, and reserve the rest to use during grilling and to add at the table. The best way to marinate the tofu is to put it in a plastic zip-lock bag with the marinade. Turn the bag often so that all parts of the tofu get marinated. Let the tofu sit in the marinade for at least 1 hour.

2. While the tofu is marinating, soak some bamboo skewers (about 12) in water. When the tofu is ready, thread it onto the skewers, alternating with squash and pepper. Place the kabobs in a large baking dish and pour the tofu marinade over them.

3. When the fire is ready, place the kabobs on the grill and cook, brushing with some of the reserved teriyaki sauce and turning so that each side is lightly browned. Serve with rice and drizzle with extra sauce at the table.

Recipe by : Sue in NJ, Fat Free Vegan

Fat Free Teriyaki Sauce Recipes

Ingredients :

1/2 cup cold water
1/2 cup soy sauce
1/3 cup brown sugar
1 clove garlic, minced
2 Tbsp cornstarch

Method :

1. In a small saucepan, mix water, soy sauce, brown sugar, garlic and cornstarch together with a wire whisk.

2. Stir constantly over medium-high heat until thick and bubbly. Also add some powdered ginger.

Recipe by : Mark, Fat Free Vegan

Smart Ones Recipes - Happy Cow Barbecue Sauce (Vegan)

Serving size: 2 cups
Prep time: 20 minutes

Ingredients :

1 2-ounce can tomato paste
4 tablespoon brown sugar, (or honey)
3 tablespoon molasses
1 tablespoon apple cider vinegar
2 tablespoon margarine, or canola oil
1 cup water
2 tablespoon garlic powder
1/8 cup tamari
1 bay leaf
Salt to taste


Method :

Place all ingredients in medium saucepan and simmer over low heat for 20 minutes, stirring occasionally.


Source: Happy Cow's Vegetarian Guide
Formatted by : Chupa Babi

Low Fat Potato Recipes - Wonderful Stuffed Potatoes

Serves: 8
Serving Size: 1/2 potato each

Ingredients :

4 medium baking potatoes
3/4 cup low-fat (1%) cottage cheese
1/4 cup 1% milk
1 teaspoon dill weed
3/4 teaspoon herb seasoning
4-6 drops hot pepper sauce
2 teaspoon grated parmesan cheese


Directions :

1. Prick potatoes with fork. Bake at 425º F for 60 minutes or until fork is easily inserted.

2. Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.

3. Mix in by hand remaining ingredients except parmesan cheese. Spoon mixture into potato shells.

4. Sprinkle each top with 1/4 teaspoon parmesan cheese.

5. Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.


Nutrition Info :

Calories: 251
Fat: 2 g
Carbohydrates: 49 g
Protein: 9 g


Recipe By : Mrs. Nicky
Source : Low Fat Good Cooking Group

Daily Diet Menu - Vegetarian Posole - Native American 5 pts

Servings: 4

Ingredients :

1 cup onion -- chopped
4 garlic cloves -- chopped
1 1/2 cups mushrooms -- quartered
2 carrots -- sliced
1 cup green beans -- cut into 2-inch pieces
2 cups acorn squash -- chopped
2 cups canned tomatoes
1 (29-ounce) can hominy
1 pinch salt
2 tsp. dried cumin
2 tsp. dried oregano
Black pepper -- to taste
Cilantro, fresh -- to taste


Preparation Method :

1. Brown the onions and garlic in a little oil.
2. Add the vegetables to the browning onions and garlic.
3. Add the tomatoes and cook until vegetables start to soften about 10-15 minutes).
4. Add the hominy, salt, cumin and oregano.
5. Cook until all vegetables and the hominy are soft (another 10-15 minutes).
6. Top with black pepper and chopped cilantro.


Per Serving:

Calories - 260,
Total Fat - 2.5g,
Saturated Fat - 0g,
Cholesterol - 0mg,
Sodium - 850mg,
Total Carbohydrate - 53g,
Dietary Fiber - 10g,
Protein - 8g

Source: Health Power for Minorites
Formatted by : Chupa Babi

Fat Free Recipes - Lemon-Zucchini Relish

Yield: 4 cups (serving size: 2 tablespoons)

Ingredients :

6 cups shredded zucchini, (about 6 medium)
1 teaspoon salt
1 large lemon
1 1/2 cups chopped yellow onion
1 1/2 cups golden raisins
1 cup white wine
3/4 cup fresh lemon juice, (about 4 lemons)
3/4 cup honey
1/4 cup sugar


Method :

1. Place zucchini in a colander; sprinkle with salt. Toss well. Drain 30 minutes, tossing occasionally. Place zucchini on paper towels; squeeze until barely moist.

2. Carefully remove rind from lemon using a vegetable peeler, making sure to avoid white pithy part of the rind. Place rind in a small saucepan; cover with water. Bring to a boil; cover, reduce heat, and simmer 15 minutes or until rind is tender. Drain; cool. Finely chop rind.

3. Combine zucchini, rind, onion, and the remaining ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 35 minutes or until thick, stirring frequently. Cool; pour into airtight containers.

Note: Refrigerate Lemon-Zucchini Relish in airtight containers up to a month.


Nutirtional Info :

Calories 60 (2% from fat);
Fat 0.1g (sat 0.0g,mono 0.0g,poly 0.1g);
Protein 0.7g;
Cholesterol 0.0mg;
Calcium 11mg;
Sodium 54mg;
Fiber 0.7g;
Iron 0.3mg;
Carbohydrate 15.7g

This unusual relish is reminiscent of Middle Eastern condiments, particularly those made with preserved lemon. While it will go well with roasted [favorite] or any grilled entrée, you can also use it as a spread on sandwiches.

ChupaNote: to give it that smoky Maghrebi flavor, I added 1/4 t. cumin, 1/4 t. coriander, and 1/4 t. red pepper flakes. Could have used more heat.

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

Low Fat Diabetic Italian Style Grilled Chicken Breasts

Yield: 4 servings

Ingredients :

1/2 cup plain low-fat yogurt
1 tablespoon tomato paste
2 green onions, coarsely chopped
2 cloves garlic, quartered
1 piece (1-inch) peeled ginger root, coarsely chopped (or 1 teaspoon ground ginger)
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper
4 chicken breasts (bone-in)
2 tablespoons chopped fresh coriander or parsley

Directions :

1. Preheat barbecue grill or oven to 350 degrees F.

2. In a food processor, combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, salt and cayenne pepper; puree until smooth.

3. Arrange chicken in a shallow dish; coat with yogurt mixture. Cover and refrigerate for 1 hour or up to 1 day ahead. Remove from refrigerator 30 minutes before cooking.

4. Place chicken skin-side down on greased grill over medium-high heat; cook for 15 minutes. Brush with marinade; turn and cook for 10 to 15 minutes longer until golden and juices run clear. (Or place chicken on rack set on baking sheet; roast, basting after 30 minutes with marinade, for
50 to 55 minutes or until juices run clear.)

5. Serve garnished with chopped coriander.

Nutritional Information Per Serving (1 piece of chicken):

Calories: 133,
Fat: 2 g,
Carbohydrate: 4 g,
Fiber: 0 g,
Protein: 24 g,
Sodium: 300 mg,
Cholesterol: 59 mg

Diabetic Exchanges:

1/4 Low-Fat Milk, 3 Very Lean Meat

Source: "America's Everyday Diabetes Cookbook" via the Diabetic Gourmet Daily Recipe Mailer

Low Fat Grilled Fish and Peppers

Serves: 6 servings

Ingredients:

1 cup KRAFT Zesty Italian Dressing
2 tsp. crushed red pepper
1-1/2 lb. firm white fish fillets, such as grouper, halibut or tilapia
2 each red and green peppers, seeded, each cut into 6 pieces
2 Tbsp. KRAFT 100% Grated Parmesan Cheese
2 Tbsp. finely chopped cilantro


Preparation:

1. Mix dressing and crushed red pepper. Pour half of the dressing mixture over fish in resealable plastic bag. Seal bag. Refrigerate 15 min. to marinate.

2. Place peppers in a separate resealable plastic bag. Add remaining marinade; seal bag. Shake bag gently until peppers are evenly coated.

3. Preheat grill to medium-high heat. Remove fish from marinade; discard marinade. Remove peppers from marinade, reserving marinade.

4. Place peppers on grill. Top with fish; cover grill with lid. Cook 4 min.; turn fish over. Brush with reserved marinade from peppers.

5. Grill, covered, an additional 2 min. or until fish flakes easily with fork.

6. Place fish and peppers on serving plate; let stand 3 min. Sprinkle with cheese and cilantro.

Nutrition Bonus:

Incorporate more fish into your diet with this easy, tasty recipe. The peppers are an excellent source of both vitamin A and C.

Diet Exchange:

1 Vegetable,3 Meat (VL),1 Fat

Nutrition (per serving) :

Calories - 180
Total fat - 6 g
Saturated fat - 1 g
Cholesterol - 45 mg
Sodium - 220 mg
Carbohydrate - 7 g
Dietary fiber - 2 g
Sugars - 3 g
Protein - 24 g

Source : Kraft

Low Fat Breakfast Recipes - Cold Tossed Noodles with Bean Sprouts - 5 pts

Ingredients :

1 tablespoon soy sauce
1 tablespoon sesame seed oil
1 tablespoon Hunan chili paste -- or any brand of Chinese chili paste, optional*
1 teaspoon wine vinegar
4 tablespoons diced fresh scallions -- or 2 scallions with green tops, diced
1 teaspoon minced fresh garlic -- or 2 large cloves garlic, finely minced

Marinade:

1 tablespoon sesame seed oil
1/2 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon white pepper


Ingredients:

large kettle boiling water
1/2 pound very thin noodles -- fresh or dried
1/2 pound fresh bean sprouts -- or 1 can (14-ounces) bean sprouts


Preparation Method :

1. Before you start, mix seasoning ingredients together in large bowl. Mix marinade ingredients together in medium bowl.

2. Cook noodles according to package directions until just tender (al dente).

3. Rinse in cold water and drain well.

4. Add noodles to seasoning in bowl and toss to coat well. Set aside.

5. While noodles are cooking, add 3 cups boiling water to 2-quart saucepot.

6. Add bean sprouts and parboil for no more than 15 seconds. Drain under cold water.

7. Add bean sprouts to marinade ingredients in bowl and toss to coat well.

8. For canned bean sprouts, drain well, then add to marinade in bowl. Toss to coat well.

9. Add marinated bean sprouts to seasoned noodles. Mix together well.

Spoon to serving platter.

Makes 4 to 6 servings

Variation: The noodles may also be served plain without bean sprouts or substitute 1 to 2 T. oyster sauce for Hunan chili paste. Another variation is to substitute a raw cucumber, sliced into thin slivers, for the bean sprouts. Top it with sliced [favorites].

* The amount of chili paste you use depends on how hot you like it: fiery hot (2 to 3 T), medium hot (1 to 1 1/2 T), or mild (1/2 T). Different brands vary in intensity of hotness. Experiment for best results.


Recipe By : "The 15 Minute Chinese Gourmet" by Elizabeth Chiu King
Cuisine : "Chinese" S(Formatted by Chupa Babi)
* Exported from MasterCook *

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