Cincinnati Chili Pasta

Ingredients :

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

Prepration Method :

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

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

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

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


Serving size: 1 1/2 cups

Nutritional values:

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

Source : Low Fat Good Cooking

Diabetic Creole Shrimp and Rice

Ingredients :

2 tablespoons olive oil
1 cup uncooked white rice
1 can (15 ounces) diced tomatoes with garlic, undrained
11/2 cups water
1 teaspoon Creole or Cajun seasoning blend
1 pound peeled, cooked medium shrimp
1 package (10 ounces) frozen okra or 11/2 cups frozen sugar snap peas,thawed

Method :

1. Heat oil in large skillet over medium heat until hot. Add rice. Cook and stir 2 to 3 minutes or until lightly browned.

2. Add tomatoes with juice, water and seasoning blend. Bring to a boil. Reduce heat, cover and simmer 15 minutes.

3. Add shrimp and okra. Cook, covered, 3 minutes or until heated through.


Note: Okra are oblong green pods. When cooked, it gives off a viscous substance that acts as a sauce thickener.

Makes 4 servings

Nutritional Servings :

Cal.: 406
Total Fat 8 g
Sat. Fat: 1 g
Carb.: 51 g
Protein: 30 g
Chol.: 221 mg
Sodium: 831 mg
Fiber: 3 g

Exchanges:

3 starch,
3 lean meat,
1 veg

Source : Diabetic Cooking March/April 2006 via All Around Cooking

Chili-Rubbed Salmon

Yield: 4 servings

Ingredients :

1 1/2 tablespoons chili powder
1/2 teaspoon dried oregano
1/4 teaspoon kosher salt
1 1/2 pounds skinless salmon fillet (4 pieces), 4 skinless, boneless chicken-breast halves, or 2 pork tenderloins, halved (1 1/2 to 2 pounds total)
1 tablespoon olive oil

Method :

1. In a bowl, combine the chili powder, oregano, and salt. Pat the spices on the fish or meat.

2. Heat the oil in a large nonstick skillet over medium heat. Cook 5 minutes per side for the salmon, 8 to 10 minutes per side for the chicken, or 15 minutes per side for the pork. (Reduce the heat if the spices begin to turn black.)

3. Divide the fish or meat among 4 plates.

Source : Low Fat Good Cooking

Low Fat Basil Chicken

Serves: 4

Ingredients :

2 Tbsp. minced garlic
1 Tbsp. salad oil
4 boneless, skinless chicken breast halves
1 cup lightly packed fresh basil leaves
3 Tbsp. lemon juice
3 Tbsp. water
1 Tbsp. soy sauce
1 Tbsp. sugar
1/2 tsp. pepper

Directions :

1. Pound chicken to 1/2 thickness. Combine garlic and oil in a skillet.

2. Stir often over medium-high heat until garlic is golden, 3 to 4 minutes. With a slotted spoon, transfer garlic to a small bowl.

3. Add chicken to pan. Cook, turning to lightly brown on both sides, about 5 minutes.

4. Cut basil leaves into thin slivers. Add 1/2 cup basil to pan, along with garlic and remaining ingredients. Cover and simmer until chicken is white in center of thickest part, 6 to 7 minutes, spooning juices over chicken often.

5. Transfer chicken to a platter; keep warm.

6. Boil pan juices, uncovered, over high heat until reduced to 1/4 cup.

7. Stir in remaining sliced basil and pour over chicken.


Nutrition Information Per Serving

calories 185
total fat 5
sat fat 1
protein 28
fiber-0
sodium 335
carbs 6
ww pts 4

Source : Low Fat Good Cooking

Sun-Dried Tomato Semolina Biscuits

Ingredients :

2 cups boiling water
10 sun-dried tomatoes, packed without oil
2 cups all-purpose flour
1/4 cup semolina flour, or yellow cornmeal
1 tablespoon sugar
1 1/2 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon baking soda
1 teaspoon dried basil
1/4 teaspoon ground red pepper
1/4 cup chilled butter, or stick margarine, cut into small pieces
1 cup low-fat buttermilk
Cooking spray


Directions :

1. Combine boiling water and sun-dried tomatoes in a bowl; let stand for 15 minutes. Drain and chop.

2. Preheat oven to 425°.

3. Lightly spoon flours into dry measuring cups; level with a knife. Combine all-purpose flour and next 7 ingredients (all-purpose flour through pepper) in a bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. (Flour mixture and butter can also be combined in a food processor; pulse until mixture resembles coarse meal.) Add tomatoes and buttermilk; stir just until moist.

4. Turn dough out onto a heavily floured surface; knead lightly 5 times. Roll dough to a 1/2-inch thickness; cut with a 2 1/2-inch biscuit cutter. Place on a baking sheet coated with cooking spray. Bake at 425° for 15 minutes or until golden.


Yield: 1 dozen (serving size: 1 biscuit)

Nutritional Info :

CALORIES 140 (29% from fat);
FAT 4.5g (sat 2.6g,mono 1.3g,poly 0.3g);
IRON 1.4mg;
CHOLESTEROL 10mg;
CALCIUM 67mg;
CARBOHYDRATE 21.3g;
SODIUM 345mg;
PROTEIN 3.4g;
FIBER 0.9g

Source: Cooking Light, November 2000
Formatted by : Chupa Babi

Eggplant Pasta Salad - 8 pts

Serving Size : 6

Ingredients :

3 tablespoons olive oil
2 celery stalks -- sliced
1 eggplant -- cut into 1/2-inch pieces
1 pint grape tomatoes -- halved
1/4 cup tomato paste
1/4 cup white wine vinegar
Kosher salt and pepper
1 tablespoon sugar
2 tablespoons capers
1/4 cup pine nuts -- toasted (optional)
1 cup fresh flat-leaf parsley -- chopped
1 pound dried penne


Preparation Method :

1. Heat 2 tablespoons of the oil in a large saucepan over medium-high heat. Add the celery and cook, 3 minutes. Stir in the eggplant and tomatoes.

2. In a small bowl, combine the tomato paste, vinegar, 1/4 cup water, 2 1/2 teaspoons salt, 1/4 teaspoon pepper, and the sugar. Stir into the eggplant. Cover and reduce heat to medium-low. Cook, stirring occasionally, until the eggplant is tender, 15 to 20 minutes. Remove from heat and stir in the capers, pine nuts (if using), and parsley.

3. Meanwhile, cook the penne according to the package directions. Toss with the remaining oil, let cool, and cover. Combine the eggplant with the pasta before serving.

Yield: Makes 6 servings

CALORIES 417 (22% from fat);
FAT 10g (sat 1g);
CHOLESTEROL 0mg;
CARBOHYDRATE 70g;
SODIUM 143mg;
PROTEIN 13g;
FIBER 7g; SUGAR 9g

Per Serving (excluding unknown items):

428 Calories;
11g Fat (23.4% calories from fat);
13g Protein;
70g Carbohydrate;
6g Dietary Fiber;
0mg Cholesterol;
142mg Sodium.

Exchanges:

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


Nutr. Assoc. : 0 0 0 902557 0 0 0 0 0 0 0 5858


Recipe By : Real Simple, July 2007
Formatted by : Chupa Babi
* Exported from MasterCook *

Low Fat Chicken, Black Bean and Bell Pepper Salad

Yield: 6 servings

Ingredients :

2 cups low-sodium canned black beans, rinsed and drained
2 medium green bell peppers, cored and chopped
1 medium red bell pepper, cored and chopped
1 medium red onion, chopped
1/4 cup chopped fresh parsley
2 skinless boneless chicken breast tenderloins, about 4 ounces each,
cooked and chopped
6 tablespoons rice vinegar
2 cloves garlic, minced
1/4 teaspoon cayenne pepper
1/4 teaspoon ground black pepper

Method :

1. Combine beans, bell peppers, onion, parsley, and chicken in a large bowl.

2. In a separate bowl, whisk together vinegar, garlic, cayenne pepper, and black pepper.

3. Pour dressing over salad and toss to coat all ingredients.

4. Chill for 2 hours before serving.


Per serving:

192 calories,
1g fat,
3g fiber,
33mg chol,
15g protein,
27g carbs,
28mg sodium

WW Pts: 3

Source: 500 (Practically) Fat-Free One-Pot Recipes by Sarah Schlesinger, 1998 Via All Around Cooking

Lime Jello Fantastic

Ingredients :

1 (6 oz.) pkg. sugar free lime Jello
8 oz. low fat cream cheese
2 c. hot water
1 (20 oz.) can sugar free crushed pineapple
Pineapple juice & cold water to equal 1 3/4 c.


Method :

1. Drain pineapple thoroughly.
2. Dissolve Jello in bowl with 2 cups hot water; stir couple minutes until dissolved.
3. Add juice and cold water. Put in refrigerator for about 1 1/2 hours until starts to thicken.
4. Cut up cream cheese in chunks and add and stir.
5. Add well drained pineapple. Stir to mix well.
6. Return to refrigerator until set.

Source : Low Fat Good Cooking

Diabetic Summer Fruit Soup

Yield: 4 Servings

Ingredients :

3 cups cut cantaloupe or honeydew melon
1 cup sliced strawberries
1/2 cup plain fat-free yogurt
1/2 cup orange juice
1/4 cup lemon juice
2 teaspoons minced crystallized ginger or 1/2 teaspoon ground ginger
2 tablespoons sugar

Directions :

1. Combine all ingredients and chill for 1-2 hours.

2. Garnish with a dollop of low-fat sour cream and a mint sprig.

Nutritional Information Per Serving (1 cup):

Calories: 150,
Fat: 3 g,
Cholesterol: 1 mg,
Sodium: 58 mg,
Carbohydrate: 29 g,
Dietary Fiber: 2 g,
Sugars: 25 g,
Protein: 5 g

Diabetic Exchanges:
2 Carbohydrate

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

Dr. Gourmet Yam Gnocchi

Servings 2

Ingredients :

10 ounces yams
4 Tbsp all purpose flour
2 Tbsp whole wheat flour
1 large egg
1/4 tsp salt
1/8 tsp ground nutmeg
1/8 tsp ground black pepper
4 quarts water

Method :

1. Place a steamer basket in a large sauce pan. Add about 1 1/2 cups water and set the pan over high heat. Steam the cubed yams until very tender (about 20 minutes). Remove the steamer basket and allow the yams to cool until they are no more than warm to the touch.

2. Force all of the steamed yams through a potato ricer into a large mixing bowl. (If you don’t have a potato ricer, the yams must be chopped until there are no lumps. Do not over mash them or the gnocchi will be pasty.)

3. Add 3 tablespoons of the all purpose flour to the yams with the egg, salt, nutmeg and black pepper. Mix together using a fork. The mixture will take on a crumbly consistency. Add the 2 tablespoons of whole wheat flour and blend well.

4. Knead the dough gently until all the flour is blended in. Stop kneading when the flour is incorporated.

5. After the dough is smooth, cut it into 2 equal pieces. Place one tablespoon of all purpose flour on a cutting board and roll each piece of dough into a rope about as big around as your thumb.

6. Cut the ropes in 1/2 inch pieces (about ten per roll), and then roll the dumpling over the tines of a fork to shape the ridges of the gnocchi.

7. Boil at least 4 quarts of water and add the gnocchi no more than 2 servings at a time (20 gnocchi).

8. As they float to the top of the water, they are done. Remove them and add to prepared sauce.


Nutrition Facts : Serving size: 10 gnocchi

Calories 288 (Calories from Fat 27, 9% fat);
Total Fat 3g (Saturated Fat 1g)
Monounsaturated Fat 1g;
Trans Fat 0g;
Total Carbohydrates 58g;
Sugars 1g;
Dietary Fiber 7g;
Cholesterol 106 mg;
Sodium 339 mg;
Protein 8g

This recipe can be multiplied by 2.

Source : Dr. Gourmet
Formatted by : Chupa Babi

Brownie Cookies

Serves: 48

Ingredients :

3/4 cup reduced calorie margarine, softened
2/3 cup sugar
1/2 cup firmly packed brown sugar
1/2 cup egg substitute
1 3/4 cup all-purpose flour
1 tsp. baking soda
1/2 tsp. salt
1/2 cup unsweetened cocoa
3/4 cup miniature chocolate chips

Directions :

1. Beat margarine at medium speed of an electric mixer until creamy; gradually add sugars, beating well. Add egg substitute, 1/4 cup at a time, beating well after each addition.

2. Combine flour, baking soda, salt and cocoa. Add to margarine mixture, stirring just until blended. Stir in miniature chocolate chips.

3. Drop cookie dough by level tablespoonfuls, 2 inches apart, onto an ungreased cookie sheet.

4. Bake at 375*F for 6 minutes.

5. Remove from cookie sheets and let cool on wire racks.

ww pts 2 per serving (serving size 1 cookie)

Source : Low Fat Good Cooking

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

Serving Size : 13

Ingredients :

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

Preparation Method :

1. Whirl all ingredients in a blender.

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

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

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

5. Stack crepes as made.

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

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

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

Yields 12 to 14 crepes.

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

Per Serving (excluding unknown items):

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

Exchanges:

1 Grain(Starch);
0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0

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

Grilled Eggplant Parmesan Sandwich

Ingrdients :

1 large eggplant (1 1/4-1 1/2 pounds), cut into 12 1/4-inch-thick rounds
Canola or olive oil cooking spray
1/4 teaspoon salt
3 tablespoons finely shredded Parmesan or Asiago cheese
1/2 cup shredded part-skim mozzarella cheese
4 small pieces focaccia or rustic Italian bread
2 teaspoons extra-virgin olive oil
5 ounces baby spinach
1 cup canned crushed tomatoes, preferably fire-roasted
3 tablespoons chopped fresh basil, divided

Method :

1. Preheat grill to medium-high.

2. Place eggplant rounds on a baking sheet and sprinkle with salt. Coat both sides lightly with cooking spray. Combine Parmesan (or Asiago) and mozzarella in a small bowl. Brush both sides of focaccia (or bread) with oil.

3. Place spinach in a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on High until wilted, 2 to 3 minutes. Combine tomatoes and 2 tablespoons basil in a small microwave-safe bowl. Cover and microwave until bubbling, about 2 minutes.

4. Place all your ingredients on the baking sheet with the eggplant and take it to the grill. Grill the eggplant slices until brown and soft on both sides, 2 to 3 minutes per side. Grill the bread until toasted, about 1 minute per side. Return the eggplant and bread to the baking sheet. Reduce grill heat to medium.

5. Place 1 eggplant round on top of each slice of bread. Layer 1 tablespoon tomatoes, 1 tablespoon wilted spinach and 1 tablespoon cheese on each slice of eggplant. Repeat with the remaining eggplant, sauce, spinach and cheese. Sprinkle each stack with some of the remaining basil. Place the baking sheet on the grill, close the lid and grill until the sandwiches are hot and the cheese is melted, 5 to 7 minutes.

Makes 4 servings.

Per serving:

291 calories;
8 g fat (2 g sat, 3 g mono);
12 mg cholesterol;
48 g carbohydrate;
12 g protein;
9 g fiber;
756 mg sodium;
526 mg potassium.

Nutrition bonus:

Vitamin A (38% daily value),
Vitamin C (23% dv),
Calcium (22% dv),
Potassium (15% dv).

Source : Low Fat Good Cooking

Five A Day Spanish Pasta Salad - 2 pts, Carbs 23g; Fiber 3g

Serving Size : 14
Preparation Time : 0:45
Description: "2 pts"


Ingredients :

4 cups cooked multicolored macaroni
1 1/2 cups salsa -- separated
1 cup chopped red onion
2 cups tomato
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1 cup cooked black beans -- or red beans
1 cup cooked corn
1 Tbsp cilantro

Preparation Method :

1. In a bowl, mix macaroni and 1/2 cup salsa.
2. Cool in refrigerator for 30 minutes; then add rest of ingredients.
3. Refrigerate at least 1 hour prior to serving.

Serves 14 - Per Serving

Calories 110 (Calories from Fat 5);
Total Fat 1g (Saturated Fat 0g);
Total Carbohydrates 23g ( Sugars 4g);
Dietary Fiber 3g;
Cholesterol 0mg;
Sodium 280mg;
Protein 5g

Per Serving (excluding unknown items):

106 Calories;
1g Fat (5.5% calories from fat);
4g Protein;
22g Carbohydrate;
3g Dietary Fiber;
0mg Cholesterol;
126mg Sodium.

Exchanges:

1 Grain(Starch);
0 Lean Meat;
1 Vegetable.


Nutr. Assoc. : 2829 0 2679 0 0 0 0 0 0

Recipe By : Reproduced from Centers for Disease Control and Prevention
Source : "Colorado Department of Public Health and Environment"
Formatted by : Chupa Babi

• Exported from MasterCook *

Low Fat WW Chicken, Snow Pea and Spinach Salad

Ingredients :

6 cups water
3 cups snow peas
2 medium red bell peppers, cored and chopped
2 skinless boneless chicken breast tenderloins, about 4 ounces each, cooked and chopped
5 cups torn spinach leaves
3 cloves garlic, minced
3 tablespoons balsamic vinegar
1 teaspoon sesame oil
2 tablespoons lemon juice
1/4 teaspoon ground black pepper

Method :

1. Bring water to a boil in a large saucepan. Add snow peas and cook until they are just tender, about 2 minutes.

2. Rinse immediately in cold water.

3. Combine snow peas, bell peppers, chicken and spinach in a large bowl.

4. In a separate bowl, whisk together remaining ingredients and drizzle over salad.

5. Chill for 2 hours before serving.

Yield: 4 servings

Per serving:

141 calories,
2g fat,
6g fiber,
35mg chol,
19g protein,
14g carbs,
94mg sodium

WW Pts: 2

Source: 500 (Practically) Fat-Free One-Pot Recipes by Sarah Schlesinger, 1998 Via All Around Cooking

Diabetic Low Fat Sweet Potato Pone

Yield: 4 servings

Ingredients :

1 small onion, finely chopped
1 tablespoon margarine
3 tablespoons flour
1 cup fat-free milk
1/2 cup no-cholesterol real egg product or 2 eggs
1 large sweet potato (about 8 ounces), unpeeled,cut into 1-inch cubes, cooked
2 tablespoons packed light brown sugar
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon ground cloves
1/4 teaspoon salt
2-3 dashes white pepper
4 egg whites, beaten to stiff peaks

Directions :

1. Saute onion in margarine in medium saucepan until tender, 3 to 5 minutes.

2. Stir in flour; cook 2 to 3 minutes. Stir in milk; heat to boiling, stirring constantly, until thickened.

3. Beat egg product in small bowl until thick and lemon colored, 2 to 3 minutes.

4. Slowly whisk about half the milk mixture into egg; then whisk egg mixture into saucepan. Cook over low heat, whisking constantly, 1 minute; remove from heat.

5. Coarsely mash sweet potato with fork. Mix sweet potato, brown sugar, spices, salt, and pepper into milk and egg mixture. Mix in half the egg whites; fold mixture into remaining egg whites.

6. Spoon mixture into lightly greased 1-quart souffle dish or casserole. Bake at 375 degrees F. until puffed and golden (sharp knife inserted halfway between center and edges will come out almost clean), 30 to 35 minutes.

Nutritional Information Per Serving (4 servings):

Calories: 179,
Fat: 3.1 g,
Cholesterol: 1 mg,
Sodium: 303 mg,
Protein: 5.5 g,
Carbohydrate: 27.7 g

Diabetic Exchanges:

1/2 Vegetable,
1 Bread/Starch,
1/2 Meat

3 WW Points

Source: "1,001 Recipes For People with Diabetes" by Surrey Books via The Diabetic Gourmet Daily Recipe Mailer

Fat Free Apple Pie

Ingredients:

1-1/2 cups all-purpose flour
1/2 cup natural cane sugar
1/4 tsp. baking powder
1/4 tsp. baking soda
1/2 cup 1-percent vanilla soy milk
1 Tbs. fat-free egg product
1 tsp. grated lemon zest (optional)

Preparation:

1. In a food processor combine flour, sugar, baking powder and baking soda. Blend for 15 seconds.

2. Combine soy milk, egg product and lemon zest in a cup.

3. With the motor running, add soy-milk mixture to dry ingredients. Process until dough forms a ball--about 20 seconds.

4. Transfer dough to a lightly floured surface. Knead until dough comes together.

5. With floured hands, press dough into pie pan. Cover with wax paper and fill with dried beans. This works as a pie weight and prevents the crust from puffing.

6. Bake crust until lightly browned--approximately 15 to 20 minutes--at 350 degrees.

Source : Fat Free Vegan

Low Fat Shrimp Fried Rice

Servings Per Recipe: 2

Ingredients :

2 cups cauliflower
1/4 cup diced onion
1/4 cup diced ham
4 Tbsp soy sauce
1 large egg
1 egg white

Directions :

1. Grate cauliflower then saute ham or the meat of your choice and onion with cooking spray.

2. Add cauliflower and let cook until softened.

3. Add soy sauce push cauliflower mixture to one side and scramble one egg and one egg white.

4. Once eggs are set mix into cauliflower mixture and serve.


Amount Per Serving :

Calories: 150.6
Total Fat: 6.0 g
Cholesterol: 123.6 mg
Sodium: 2,266.4 mg
Total Carbs: 10.9 g
Dietary Fiber: 3.1 g
Protein: 14.2 g

Source : Low Fat Good Cooking

Low Fat Low Carb Halibut With Cilantro And Lime

Serving Size : 4

Ingredients :

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

Method :

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

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

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

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

5. Sprinkle with cilantro.

6. Garnish with lime wedges, if desired.


Per Serving (excluding unknown items):

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

Exchanges:

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

Source : Low Fat Good Cooking

Jamaican Jackass Corn - 2 pts, 22g Carbohydrate; 1g Dietary Fiber;

Yield : 14 biscuits

Ingredients :

1 cup all-purpose flour
1/4 teaspoon baking powder
1 cup sugar
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
1 cup shredded unsweetened coconut
3 tablespoons water

Preparation Method :

1. Preheat the oven to 375F. In a medium-size bowl, combine the flour, baking soda, sugar, nutmeg and salt. Stir in the coconut. Add the water and mix, forming a very stiff dough that will not crumble.

2. Roll out the dough on a floured board to 1/8-inch thickness. Cut the dough into small rectangles. Place the pieces onto a greased cookie sheet and prick each one with a fork. Bake for 8 to 9 minutes, or until brown. Remove from the oven and transfer to a plate to cool.

Makes 12 to 15 biscuits

"This crunchy snack will keep you for a long time. Yet another clever Jamaican expression, its name reputedly comes from the sounds made during eating, which resemble a jackass chewing on his corn."


Per Serving (excluding unknown items):

108 Calories;
2g Fat (16.5% calories from fat);
1g Protein;
22g Carbohydrate;
1g Dietary Fiber;
0mg Cholesterol;
48mg Sodium.

Exchanges:

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


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

Recipe By :"Lucinda's Authentic Jamaican Kitchen" by Lucinda Scala Quinn
Formatted by : Chupa Babi in MC
• Exported from MasterCook *

Low Fat Parmesan Cheese Baked Chicken

Ingredients :

4 chicken breasts
1 cup eggbeaters or 4 eggs
1 cup grated lowfat parmesan cheese

Method :

1. Dip chicken breasts in eggs/eggbeaters

2. Then dip chicken breasts in parmesan cheese

3. Place on cookie sheet sprayed with Pam

4. Bake in oven at 425 degrees til cooked, about 30-40 minutes.

Source : Low Fat Good Cooking

Diabetic Chocolate-Peanut Butter Parfaits

Yield: 4 servings

Ingredients :

1 package (4-serving size) sugar-free instant
or cook-and-serve chocolate pudding mix
2 cups nonfat or low-fat milk
2 tablespoons shaved dark chocolate (optional)

Peanut Butter Mixture:

3 tablespoons nonfat or low-fat milk
3 to 4 tablespoons smooth peanut butter
2 cups nonfat or light whipped topping

Directions :

1. Prepare the pudding using the milk according to package directions. Chill well before assembling the parfaits.

2. To make the peanut butter mixture, combine the milk and peanut butter in a medium bowl and whisk until smooth. Fold in the whipped topping.

3. To assemble the parfaits, place 1/4 cup of the pudding in the bottom of each of flour 8-ounce balloon wine glasses.

4. Top the pudding with 1/4 cup of the peanut butter mixture.

5. Top the peanut butter layer in each glass with a quarter of the remaining pudding and then a quarter of the remaining peanut butter mixture.

6. Top each serving with a sprinkling of chocolate if desired.

7. Cover and chill for at least 2 hours before serving.

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

Calories: 213,
Carbohydrate: 28 g,
Cholesterol: 2 mg,
Fat: 6.3 g,
Saturated Fat: 1.4 g,
Fiber: 0.9 g,
Protein: 7.8 g,
Sodium: 225 mg,
Calcium: 169 mg

Diabetic Exchanges:

2 Carbohydrate, 1 Fat

5 WW Points

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

WW Salad Bar Pasta Salad - 3 pts, 25g Carbohydrate; 4g Dietary Fiber;

Serving Size : 6

Ingredients :

5 oz. whole wheat bow-tie pasta -- cooked and drained
1 cup shredded carrots
1 cup chopped bell pepper -- seeded, red or green bell pepper
1 cup bean sprouts
1 cup chopped cherry tomatoes
1/4 cup crumbled feta
1/4 cup sliced green olives
2 marinated artichoke hearts -- chopped
2 Tbsp lemon juice
4 tsp olive oil
1/2 tsp salt
1/2 tsp ground black pepper
Several dashes hot red pepper sauce

Preparation Method :

Toss all the ingredients in a large salad bowl until well-blended.

Makes 6 servings, Serving size: 1 1/4 cups.

Per Serving (excluding unknown items):

167 Calories;
6g Fat (29.9% calories from fat);
6g Protein;
25g Carbohydrate;
4g Dietary Fiber;
6mg Cholesterol;
338mg Sodium.

Exchanges:

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


Nutr. Assoc. : 26189 0 2236 0 902557 3272 678 0 0 0 0 0 0

Source: "Weight Watchers International"
Formatted by : Chupa Babi
* Exported from MasterCook *

Chocolate No-Fat Cake

Yield: 18 pieces.

Ingredients :

1 1/4 cups flour
1/2 tsp. baking soda
1/2 cup cocoa
4 egg whites
1 cup sugar
1/2 cup white Karo syrup
1/4 cup cornstarch
1 cup water

Method :

1. Spray 9"x13" baking dish with non-stick cooking spray. Blend flour, cocoa, sugar, cornstarch and baking soda together well.

2. In another bowl, blend egg whites, Karo syrup and water. Whisk until frothy.

3. Add to dry ingredients and stir. Pour into baking pan.

4. Bake at 350 deg. F. for 30 minutes or until toothpick comes out dry.


Note: When ready to serve, can top with fat-free prepared chocolate pudding or fat-free Reddi-Wip aerosol topping if desired.

Per Serving:

CALORIES: 110
FAT: 0g
SATURATED FAT: 0g
SODIUM: 60mg
CARBOHYDRATE: 26g
CHOLESTEROL: 0mg
PROTEIN: 2g
FIBER: 0g

Source : Low Fat Good Cooking

Low Fat WW Potato Cakes with Chili Topping

Yield: 4 servings.

Ingredients :

1 (1-pound, 4 ounce) package refrigerated hash brown potatoes
1/4 cup fat-free egg substitute
2 tablespoons all-purpose flour
Cooking Spray
1 (15-ounce) can no-salt-added red kidney beans, drained
1 (14.5-ounce) can chili-style chunky tomatoes, undrained
2 teaspoons chili powder
1/2 cup (2 ounces) shredded reduced-fat Monterey Jack cheese

Method :

1. Combine first 3 ingredients in a medium bowl, stirring well. Shape mixture into 8 (3-inch) patties; place on a baking sheet coated with cooking spray. Coat patties with cooking spray. Bake patties at 400 F for 15 minutes or until golden, turning once.

2. While patties cook, combine beans, tomatoes, and chili powder in a small saucepan; bring to a boil over medium-high heat, stirring often. Cover, reduce heat, and simmer 5 minutes.

3. Place 2 patties on each serving plate; spoon tomato mixture over patties, and sprinkle with cheese.

FOR A QUICK MEAL: Serve with a simple tossed salad and cornbread.

Points: 5

Per Serving:

Calories 300;
Carbohydrate 54.4 g;
Fat 3.1 g (saturated 1.6 g);
Fiber 15.3 g;
Protein 16.1 g;
Cholesterol 9mg;
Sodium 771 mg;
Calcium 193 mg;
Iron 5.1 mg

Source : All-Around Cooking back in 2006

Low Fat Eggplant Relish

Here is a lowfat egglant relish. Most of them (also called caponata in italian and savory) are pretty fatty because of all the olive oil. The Sicilians make theirs with raisins and much sweeter(more likechutney). Hope this brings back happy memories!

Ingredients :

Chopped-Eggplant Relish
2 medium eggplants, (about 2 pounds)
2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon pepper
2 garlic cloves, minced

Preparation Method :

1. Preheat oven to 400°.

2. Pierce eggplants several times with a fork. Place eggplants on a baking sheet, and bake at 400° for 40 minutes or until tender (eggplants should be tender yet firm enough to chop).

3. Cut each eggplant lengthwise into quarters; drain well. Peel eggplant; chop pulp.

4. Combine the chopped eggplant and remaining ingredients in a medium bowl; stir mixture gently.

Yield: 2 cups (serving size: 1/4 cup)

CALORIES 26 (3% from fat);
FAT 0.1g (sat 0.0g,mono 0.0g,poly 0.1g);
IRON 0.7mg;
CHOLESTEROL 0.0mg;
CALCIUM 37mg;
CARBOHYDRATE 6.3g;
SODIUM 78mg;
PROTEIN 1.1g;
FIBER 1.5g

Source : Cooking Light, March 1997
Formatted by : Chupa Babi

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