Low Fat Krab Kakes

Ingredients :

14 to 16 oz. prepared seitan (see below)
2 cups 1-cm-cube bread crumbs
2 tablespoons fresh, minced onion
1 ripe plantain
2 teaspoons lemon juice and pulp
5 dashes Tabasco sauce
4 tablespoons mayonnaise (see below)
8 teaspoons Old Bay (see below)
1/4 cup or less of chopped dried nori (seaweed)
1 teaspoon fresh parsley, chopped


Method :

1. Cut the seitan into pieces roughly 1cm by 1cm by 3cm -- you know, the size of picked crab meat. 

2. Gently mix it in a large bowl with the bread crumbs. Add the onion and mix again.

3. Process the plantain with the lemon juice and Tabasco sauce in a food processor or with an electric blender until smooth. 

4. Add this blend to the seitan mixture and gently stir. 

5. Add the mayonnaise, Old Bay, nori, and parsley, and stir. Cover and chill at least one hour.

6. Dust hands with flour and shape the mixture into 12 or 15 patties or balls. 

7. Bake on a cookie sheet at 350 degrees F until brown and heated through (30 or 40 minutes). 

8. Serve hot, garnished with parsley and a slice of lemon. 

9. Squeeze a lemon over them and/or flavor with Tabasco sauce.

Notes:

Important notes about Seitan: 

Seitan is available in natural food stores, prepared, flavored, and packaged in tubs. This seitan is not recommended, because it is seasoned for Asian dishes and has ginger in it. Ginger is not an appropriate flavoring for a crab cake, vegetarian or not! Your best bet is to obtain unflavored seitan or to make it yourself. Arrowhead Mills sells packages of "Seitan Quick Mix," which is easy to prepare. (Seitan can also be made from scratch with normal bread flour, but this process is long and tricky.) Finally, to get a nice seafood flavor in the seitan, toss a handful or two of dried nori (seaweed) and a teaspoon of Old Bay into the water as the seitan dough boils.

Note about Mayonnaise: 

You can purchase prepared vegan mayonnaise from many natural-food stores, and it can also be made from tofu. I don't have a tofu-mayo recipe; Nasoya's "Nayonaise" works well.

Note about Old Bay: This is a blend of spices easily found on the U.S. East Coast. Now that McCormick has bought the original company, it's distributed nationwide and can be found in the fresh fish area or spice aisle of any large supermarket. If you can't find it, any other blend of crab boil should do. Preparation time is about an hour, plus preparation time for the seitan.

Green Vegetable and Quinoa Soup

Ingredients :

1/2  cup  quinoa
1 cup  water
1/8 teaspoon  salt -- and 1/4 t.salt
1 tablespoon  olive oil
1 large  leek -- halved lenghtwise, well washed, and cut into 1/2-inch slices
1 large  onion -- coarsely chopped
1 cup  chopped celery
2 garlic cloves -- minced
2 cups  chopped peeled hothouse cucumber
1/2 teaspoon  dried thyme -- crumbled
1/2 teaspoon  dried rosemary -- crumbled
1/4 teaspoon  freshly ground black pepper
4 cups  broth
2  cups  frozen peas
1  cup  grated zucchini


Preparation Method :

1. Place the quinoa in a fine-mesh strainer and rinse under cold running water for 2 minutes. Transfer to a heavy medium saucepan. Add the water and 1/8 teaspoon salt and bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 10 to 15 minutes, or until the quinoa is tender, the water is absorbed, and some of the grains start to uncoil. Remove from the heat and set aside, covered.

2. Meanwhile, heat the oil in Dutch oven over medium heat. Add the leek, onion, celery, and garlic, and cook, stirring often, or until the vegetables begin to shrink down.

3. Add the cucumber, thyme, rosemary, pepper, and 1/4 teaspoon salt and stir well. Lower the heat, cover and cook, stirring occasionally, for 10 minutes, or until the vegetables are very tender.

4. Add the broth and the cooked quinoa. Cover and bring to a boil over high heat. Reduce the heat to low and simmer, covered, for 5 minutes. Stir in the peas and zucchini. Cover and simmer for 5 to 7 minutes longer, or until the peas are heated through and the zucchini is tender.

Per Serving : 

131 cals (27% fat); 

4 g fat; 

20g carbs; 

4g dietary fat; 

5g protein; 

680 mg sodium;

Diet exchange : 

1 veg; 1 bread; 1/2 fat

Carb choices: 1

AuthorNote : Quinoa figures prominently in South American cuisine. It contains more protein than any other grain. You can find it in health stores and some grocery stores.

Source : Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010

Formatted by : Chupa Babi

Exported from MasterCook

Crockpot Diabetic New Orleans Braised Onions

Ingredients :

2 to 3 large Spanish onions
6 to 9 whole cloves
1/2 teaspoon salt
1/2 teaspoon cracked black peppercorns
Pinch ground thyme
Grated zest and juice of 1 orange
1/2 cup condensed beef broth, undiluted
Finely chopped fresh parsley, optional
Hot pepper sauce, optional


Directions :

1. Stud onions with cloves.

2. Place in crockpot and sprinkle with salt, peppercorns, thyme and orange zest.

3. Pour orange juice and beef broth over onions, cover and cook on LOW for 8 hours or on High for 4 hours, until onions are tender.

4. Keep onions warm. In a saucepan over medium heat, reduce cooking liquid by half.

5. When ready to serve, cut onions into quarters.

6. Place on a deep platter and cover with sauce.

7. Sprinkle with parsley, if desired, and pass the hot pepper sauce, if desired.

Nutritional Information (Per Serving) :

Calories: 20 

Protein: 1 g 

Sodium: 188 mg 

Cholesterol: 0 mg

Dietary Fiber: 1 g 

Carbohydrates: 4 g 

Fat: 0 g

Exchanges : 1 Vegetable

Source : America's Everyday Diabetes Cookbook

Emeril Lagasse's Tuscan Kale and White Bean Ragout

Ingredients :

2 tablespoons  olive oil
1 bay leaf
2 cloves  garlic -- smashed and roughly chopped
1/4 teaspoon  crushed red pepper
1 small  red onion -- sliced
1 1/2 pounds  Tuscan kale -- rinsed, patted dry, and cut crosswise into 1-inch wide slices
3/4 teaspoon  kosher salt -- plus more if needed
1/4 teaspoon  freshly ground black pepper -- plus more if needed
3 1/2 cups  cooked white beans -- or 2 (15-oz) cans cannellini beans or white beans, drained and rinsed
1 cup  canned diced tomatoes -- with their juices
1/2  cup  vegetable stock -- or canned low-sodium vegetable broth
To drizzle: -- extra-virgin olive oil


Preparation Method :

1. Heat the olive oil in a large sauté pan over medium-high heat. 

2. When it is hot, add the bay leaf, garlic, crushed red pepper and red onion. 

3. Cook until the onion begins to wilt and the garlic begins to turn golden around the edges, 3 to 4 minutes. 

4. Add the kale, salt and pepper, and cook for another 2 minutes. Then add the white beans, tomatoes and stock. 

5. Cover and cook until the kale is wilted and cooked through, about 15 minutes. 

6. Taste and adjust the seasoning if necessary.

7. Transfer the ragout to a serving dish, and drizzle it with extra virgin olive oil to taste. Serve hot.

Per Serving (excluding unknown items) : 

333 Calories; 

7g Fat (18.4% calories from fat); 

19g Protein; 

53g Carbohydrate; 

12g Dietary Fiber; 

trace Cholesterol; 

676mg Sodium.  

Exchanges : 

2 1/2 Grain(Starch); 

1 Lean Meat; 

3 1/2 Vegetable; 

1 1/2 Fat.

Recipe By : Emeril Lagasse, from Farm to Fork: Cooking Local, Cooking Fresh, HarperStudio Publisher, New York, 2010

Source : Dr. Oz Show

Formatted by : Chupa Babi

Low-fat Tuna Casserole

Ingredients :

1 box of macaroni and cheese (use one that has powdered cheese)
2 tsp of butter or margarine (optional)
1/4 cup chopped onion
1/4 cup skim milk
1 can low-fat cream of mushroom soup
2 cans tuna in spring water, drained
1 small can of early young peas


Directions :

1. Boil the noodles according to package directions. 

2. In a non-stick skillet, sauté onions until glazed using the margarine or a little water. 

3. Mix in the remaining ingredients, including the noodles, and pour all into a casserole dish. 

4. Bake in a preheated 350-degree oven for 20 minutes. 

5. Sprinkle a little non-fat cheese on top before baking.

Sante Fe Turkey Pizzas - TexMex

Ingredients :

4  whole wheat tortillas -- 8-inch diameter
6  ounces  ground turkey breast
1  small  red bell pepper -- chopped
1  small  zucchini -- thinly sliced
1/4 cup  chopped red onion
1 cup  fresh corn kernels -- or frozen and thawed corn
1 cup  canned salt-free black beans -- rinsed and drained
1 tablespoon  chili powder
1 1/2  cups  mild chunky salsa
2 tablespoons  chopped fresh cilantro
1/3 cup  reduced-fat shredded Mexican cheese blend -- or Monterey Jack, Pepper Jack, etc
2 tablespoons  chopped pickled jalapeno chile pepper -- optional
2 cups  loosely packed shredded escarole
1/4  cup  reduced-fat sour cream -- optional


Preparation Method :

1. Preheat the oven to 450F. Arrange the oven racks to divide the oven into thirds. Place the tortillas on 2 baking sheets.

2. In a large nonstick skillet over medium-high heat, cook the turkey, bell pepper, zucchini, and onion, stirring frequently to break up the turkey, for 5 minutes, or until the turkey is no longer pink. Stir in the corn, beans, chili powder, and 3/4 cup of the salsa. Cook for 2 minutes, stirring until heated through. Stir in the cilantro.

3. Top the tortillas with turkey mixture, spreading up to 1/2-inch from the edges. Bake for 8 minutes, rotating the cookie sheets halfway through, or until the tortillas are crisp and browned at the edges. Sprinkle with cheese and bake for 1 to 2 minutes, or until melted. Sprinkle with the Jalapeno (if using) and the escarole. Serve with the sour cream, if you wish, and the remaining 3/4 cup salsa on the side.

Per serving : 

350 cals (15 % fat); 

6 g fat; 

51 g carbs; 

5 g fiber; 

23 g protein; 

35 mg cholest; 

620 mg sodium

Diet Exchange : 

2 veg; 2 bread; 3 meat; 1 fat

Carb Choices : 3

AuthorNote : Fill up fast with this high-fiber, high-protein meal. Of course, all you'll taste is a lively blend of turkey and vegetables with a south-of-the-border twist!

Source : Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010

Formatted by : Chupa Babi

Exported from MasterCook

Baked Pepper Fish

Ingredients :

1 4 ounce fish fillet such as scrod, cod, white fish, haddock or orange roughy
2 tablespoons fat free ranch dressing
dash cayenne pepper
1/2 red bell pepper, diced
1 onion thinly sliced
1/2 cup broccoli florets

Preparation Method :

1. Preheat the oven to 450 degrees.

2. Spray a 12 inch piece of heavy aluminum foil with nonstick cooking spray.

3. Place the filet on the foil.

4. Spread the dressing over the filet with a small spoon or pastry brush and sprinkle with red pepper.

5. Arrange the vegetables over the fish.

6. Fold the foil over and seal the edges.

7. Place the foil packet in the middle of the oven directly on the rack. To prevent spills, you may want to place the foil packet on a small baking sheet.

8. Bake for 20 minutes or until the fish is white through the center and flakes easily with a fork.

9. To microwave, place the filet and other ingredients directly on a microwave safe plate.

10. Cover with plastic wrap and microwave on high for 5 minutes or until done. Remember to turn the filet halfway through the cooking time for even cooking.

Per Serving : 

Calories 198,
Total Fat 1 g,
Saturated Fat 0 g,
Cholesterol 49 mg,
Sodium 384 mg,
Total Carbohydrate 24 g,
Dietary Fiber 3 g,
Protein 21 g.
Points 3.

Low Fat Pinto Bean and Sweet Corn Chili

Ingredients :

1 medium Onion, finely chopped
1 small Green Pepper, chopped
1 jalapeño or Serrano chile, finely chopped
1 tbsp Chili Powder
2 tsp Cumin
1/2 pound extra-lean ground Beef or Turkey
1 15-ounce can crushed Tomatoes
1 15-ounce can Pinto Beans
1 1/2 cups frozen Sweet Corn

Preparation :

1. Spray a large nonstick skillet with nonstick cooking spray.
2. Sauté onion, green pepper and chile pepper over a medium heat, until onions have softened.
3. Add chili powder, cumin and cook for 2 minutes until fragrant.
4. Crumble ground beef or turkey and cook until no longer pink.
5. Empty can of tomatoes, pinto beans and sweet corn into meat mixture and simmer for 10-15 minutes.

Serve 4-6

Per Serving : 

Calories 309,
Calories from Fat 45,
Total Fat 5g (sat 1.9g),
Cholesterol 35mg,
Sodium 229mg,
Carbohydrate 47.9g,
Fiber 8.8g,
Protein 8.4g

Source : Fiona Haynes Your About.Com Guide To Low Fat Cooking

Peaches in Fresh Berry Coulis

To choose a perfect peach, use your nose. It should exude an intense fragrance.

Ingredients :

4 large ripe Peaches, peeled, pitted, and sliced
Zest and juice of 1 Lemon
1 cup fresh Raspberries
1/2 cup whole Blueberries or Blackberries
1/3 cup Honey
Crushed Amaretto cookies (optional)

Directions :

Place peach slices in a large bowl, add zest and juice, and toss well to combine. In a blender or food processor, puree berries and honey. Press puree through a fine mesh sieve to remove seeds. Pour berry puree over peaches and toss to combine. Cover and refrigerate for at least 1 hour. Stir gently before serving and garnish with amaretto cookie crumbs, if desired.

Tunisian Slice Turnip Pickles

Ingredients :

2 pounds  Turnips
4 cups  White Wine Vinegar -- to 5 cups
2 tablespoons  Sugar -- to 4 tablespoons
2 small  Uncooked Beets -- washed well, dried and diced
2 fresh  Mild Chili Peppers
2 Bay Leaves
2 tablespoons  Coriander Seeds

Preparation Method :

1. Wash, dry and peel the turnips. Slice them into 1/4-inch thick slices. In a nonreactive saucepan, warm 2 cups vinegar with the sugar until the sugar dissolves, using more or less sugar according to how acidic you like your pickles. Pack the turnip slices into a 1-quart jar and a 3/4-quart jar. Divide the diced beets, chili peppers, bay leaves, coriander seeds, and the warm vinegar -sugar mixture between the jars. Top with more vinegar to cover the turnip slices if necessary. Cover and keep in a cool place. Shake from time to time for the first 3 days. The pickles will be ready to eat after 4 to 5 days.

2. Pickles will keep well for 3 months or more in a cool, dark place.

Makes 1 3/4 quarts (7 cups, 14 one-half cup servings)

AuthorNote : Turnips are cooked with carrots, and [Favorites] in all kinds of North African couscous dishes. In Tunisia, turnips are also served fresh, very thinly sliced and marinated for a couple of hours in Seville orange juice (or a combination of lemon and orange juice).

These simple turnip pickles from Tunisia are as lovely to look at as they are delicious to eat. Beets are used here - as in many other Mediterranean preserves - for color, to turn the white pulp slices pink. 

Serve as would pickled cucumbers, as an accompaniment to cold [Favorite] and cheese sandwiches.

Per Serving (excluding unknown items) : 

40 Calories;
trace Fat (3.7% calories from fat);
1g Protein;
11g Carbohydrate;
1g Dietary Fiber;
0mg Cholesterol;
46mg Sodium.

Exchanges : 

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

Source : Mediterranean Pantry: creating and using condiments and seasonings by  Aglaia Kremezi, 1994"
Formatted by : Chupa Babi

Moo Shu Vegetable Roll-Ups

Ingredients :

4  whole Wheat Tortillas -- 10-inch diameter
2  teaspoons  Canola oil
4 large  Eggs -- beaten
1/4  pound  Shiitake Mushrooms -- stems removed, thinly sliced
4  cups  shredded Coleslaw mix
1  cup  shredded Carrots
3  Scallions -- thinly sliced
2  tablespoons  light Teriyaki sauce
1/4 cup  chopped unsalted Peanuts
1/4 cup  Hoisin Sauce

Preparation Method :

1. Preheat the oven to 350F. Wrap the tortillas in foil and place in the oven to heat through, for 5 minutes.

2. Meanwhile, heat 1 teaspoon of the oil in a large nonstick skillet over medium heat. Add the eggs and cook, stirring frequently, for 1 to 2 minutes, or until the eggs are scrambled, but still moist. Turn the eggs out onto a plate and set aside.

3. Add remaining 1 teaspoon oil to the skillet and increase the heat to medium-high. When hot, add the mushrooms. Cook, stirring frequently, for about 2 minutes, or until softened. Add the coleslaw mix and carrots. Cook, stirring constantly, for 3 to 4 minutes, or until crisp-tender. Stir in the scallions and teriyaki sauce and cook for 1 minutes. Remove the skillet from the heat. Gently stir in the peanuts and reserved eggs.

4. To serve, spread some of the hoisin sauce on the center of the tortillas. Top with the vegetable mixture and roll up.

Makes 4 servings

Per Serving : 

370 cals (   % fat);
16 g protein;
42 g carbs;
16 g fat;
210 mg cholest;
700 mg sodium;
6 g fiber

Diet Exchanges : 

2 vegs;
2 bread;
1 1/2 meat;
2 1/2 fat
Carb Choices: 3

AuthorNote : A traditional moo shu roll-up is a thin pancake stuffed with shredded pork, egg, and various seasoning. This vegetarian version has the same tantalizing taste plus an impressive 18 grams of protein and 7 grams of fiver that will have you saying sayonara to hunger pangs.

Per Serving (excluding unknown items):  447 Calories; 15g Fat (29.2% calories from fat); 18g Protein; 65g Carbohydrate; 9g Dietary Fiber; 212mg Cholesterol; 849mg Sodium.  

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

Source : Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010

Formatted by : Chupa Babi

Zero POINTS value Green Chutney - 0 pts

Ingredients :

2  cups  fresh Cilantro Leaves -- tightly packed
1 1/2 cups  fresh Mint Leaves -- tightly packed
1/2 cup  fresh Basil Leaves -- tightly packed
2 medium  Jalapeno Peppers -- minced
1 1/2  tablespoons  Fresh Ginger root -- minced
1/4  cup  fresh Lemon Juice
1 cup  plain fat-free Yogurt -- Greek-style preferred
3/4   teaspoon  Sea Salt

Directions :

1. Puree all ingredients in a food processor or blender until smooth.

2. Goes with anything grilled, roasted [favorites]  or steamed vegetables. Also great as a dip or a sandwich spread.

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

Lower Fat Flaxseed Crackers

Ingredients :

1 cup whole Flaxseeds, soaked overnight in 1 cup water
2 cups cooked Brown Rice
1 cup cooked Beans
1 medium Onion, roughly chopped
1 clove of Garlic or 1 tsp. Garlic Powder
1 tsp. Salt

Enough water to get the Vita-Mix going and so that it will spread out thinly on the sheet pan.

Blend until mostly pureed

Method :

1. Spread out thinly on a sheet pan lined with a Silpat or parchment paper.

2. Baked at 225-degrees F overnight.

Roasted Red Pepper Hummus with Cilantro - 4 pts ; 32g Carbohydrate; 7g Dietary Fiber

Ingredients :

2 Red Bell Peppers
4 large Garlic Cloves -- unpeeled
15 1/2  ounces  Chickpeas, canned -- (1 can) rinsed and drained
2 tablespoons  Tahini -- Sesame Seed paste
2 tablespoons Lemon Juice
1 tablespoon  Mild Cayenne Pepper Sauce
1/4 cup  chopped fresh Cilantro

For dipping :  Sorted Vegetable Sticks

Preparation Method :

Preheat the broiler. Place the peppers on a foil-lined baking sheet. Wrap the garlic in foil and place on the sheet. Broil the peppers 6-inch from the heat for 15 to 20 minutes, turning until charred on all sides. Broil the garlic for 15 minutes. Place the peppers in a sealed bag and let stand for 10 minutes.

Meanwhile, when it's cool enough to handle, peel the garlic and finely chop in a food processor. When the peppers are cool enough to handle, peel, core, and seed them. (You should have 1 cup of roasted peppers.) Add the peppers, chickpeas, tahini, lemon juice, and pepper sauce to the processor and blend until smooth. Add the cilantro and process just until combined. For best flavor, store refrigerated for at least 4 hours or up to 3 days. Serve with vegetable sticks or use as a spread for wraps or sandwiches.

Author Note : Chickpeas are the main attraction in this Middle Eastern spread. Just 1/2 cup of this tasty snack delivers 7 grams of fiber.

Per Serving (excluding unknown items) : 

198 Calories;
5g Fat (23.6% calories from fat);
7g Protein;
32g Carbohydrate;
7g Dietary Fiber;
0mg Cholesterol;
432mg Sodium.

Exchanges : 

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

Source : "Sugar Solution Cookbook by the editors of Prevention magazine with Ann Fittante, 2006"
Formatted by : Chupa Babi

Lentils, Mushrooms and Pasta with Orange

Ingredients :

1 medium Onion finely chopped
3 cloves Garlic thinly sliced
2 cups sliced fresh Mushrooms
2 cups finely chopped Celery
1/4 cup cooking Wine
1 tablespoon Brown Rice miso
2 cups Water
1 "cutie" Orange (clementine)
1 tablespoon pure Maple syrup
1 tablespoon dried Basil
1 teaspoon madras Curry Powder
1 cup cooked Green Lentils
2 cups cooked Pasta
zest of one navel orange
Pepper to taste

Directions :

1. Cook the onions using a small amount of water until they are soft (about 3 minutes)

2. Add the garlic, mushrooms, celery and cooking wine. Continue cooking about 4 minutes. Add a little water if the pot gets too dry.  

3. Add the brown rice miso and the 2 cups water.

4. Whirl a peeled cutie orange in your blender or Vitamix.  Add this orange mixture to your pot.

5.  Add the maple syrup, dried basil and curry powder.

6.  Everything will seem a little watery right now.  Don't worry, this will not be soup.

Continue cooking, not boiling, for about 10 minutes. Leave the pot uncovered so the liquid can reduce. Now add the cooked lentils, cooked pasta, and the orange zest.  

7.  Continue cooking until everything is a consistent temperature.

8.  Add pepper to taste.

Optional:  Serve with asparagus spears, orange slices and a side salad.

Diabetic Roasted Zucchini, Mushrooms, And Onions

Yield: 4 servings

Ingredients :

3 medium zucchini, halved lengthwise and sliced 1/4-inch thick (about 1 pound)
1-1/2 cups sliced mushroom
1 medium-large yellow onion, sliced and separated into rings
2 to 3 teaspoons extra virgin olive oil
1/4 teaspoon salt
1/2 teaspoon dried Italian seasoning

Directions :

1. Preheat oven to 450 degrees F.

2. Place all of the ingredients in a large bowl and toss to mix well.

3. Coat an 11x13-inch roasting pan or the bottom of a broiler pan with nonstick cooking spray and spread vegetable mixture over the bottom of the pan.

4. Bake for 15 minutes.

5. Stir the vegetables and cook for another 5 to 10 minutes,until they are tender and nicely browned.

6. Serve hot.

Nutritional Information Per Serving (per 3/4 cup serving):

Calories: 53,
Carbohydrate: 7 g,
Cholesterol: 0 mg,
Fat: 2.5 g,
Saturated Fat: 0.4 g,
Fiber: 2.3 g,
Protein: 2.4 g,
Sodium: 150 mg,
Calcium: 24 mg

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

WW Baked Vegetable Egg Rolls - 1 pt ; 22g Carbohydrate; 1g Dietary Fiber

Ingredients :

1  head  Chinese Cabbage -- outer leaves removed, shredded
2  medium  Carrots -- peeled and shredded
2  medium  Garlic cloves -- minced
2  medium  Scallions -- white and green parts, chopped
1  tbsp  Ginger Root -- fresh, minced or 1/2 tsp dried
1  tbsp  low-sodium Soy Sauce
2  tsp  Cornstarch
1  tsp  Sesame Oil
8  average Egg Roll Wrapper -- about 1/2 oz each
4  sprays  Olive Oil cooking spray -- or enough to coat egg rolls

Preparation Method :

1. Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.

2. Place cabbage in a microwavable dish and cover. Microwave on high until wilted, about 4 minutes; drain and transfer to a large bowl. Add Carrots, Garlic, Scallions, Ginger, Soy Sauce, Cornstarch and Oil; mix well.

3. Arrange egg roll wrappers on a clean, dry surface. Spoon cabbage mixture diagonally onto each wrapper. Fold over one corner to cover filling. Fold up both corners. Moisten edges of remaining flap with water and roll up wrapper jellyroll style until sealed. Transfer egg rolls to prepared baking sheet and coat with cooking spray.

4. Bake until golden brown, about 25 minutes. Serve hot.

Makes 8 egg rolls

Note : We renovated Egg Rolls by: Baking, not frying, the egg rolls. Minimizing the amount of oil in the filling and instead relying on zero-POINT foods for flavor. Omitting the pork and bulking out the egg rolls with nutrient-rich vegetables instead. Baking instead of deep-frying these popular Chinese appetizers allows us to serve up egg rolls for a mere fraction of their pre-renovated version.

Per Serving (excluding unknown items) : 

117 Calories;
1g Fat (11.2% calories from fat);
4g Protein;
22g Carbohydrate;
1g Dietary Fiber;
3mg Cholesterol;
271mg Sodium.

Exchanges : 

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

Source : "Weight Watchers International, Inc."
Formatted by : Chupa Babi

Sugar Free, Fat Free Vegan Carrot Cake

Ingredients:


Whole Wheat Flour 2 cups
Baking Powder 1 teaspoon
Baking Soda 1 teaspoon
Salt 1/4 teaspoon
Water 1 and 1/4 cups
Dates, chopped 1 and 1/4 cups
Raisins 1 cup
Allspice Powder 1 teaspoon
Carrots, shredded 1 cup
Walnuts, chopped 1 cup
Carrot Juice (or any other juice) 1/3 cup
Water or some more juice as required depending upon the consistency of the batter.

Yield: One 8 inch or 9 inch cake.

Procedure : 

1. Preheat oven for 15 minutes at 375F/190C. Lightly grease and line an 8 or 9 inch cake pan.

2. Sift together the flour, baking soda and powder and salt; set aside.

3. In a saucepan, combine together the water, dates, raisins and allspice powder. Bring to a boil, reduce heat and simmer for 5 minutes.

4. Place the shredded carrots in a large bowl. Pour the hot liquid mixture on top of it and let it cool completely.

5. Once it is cool add the chopped walnuts and carrot juice; combine it well.

6. Add the dry ingredients to the wet ingredients and stir well together.

7. Pour the batter in the prepared pan and bake for 45 minutes or until a toothpick inserted in the center of the cake comes out clean. 

8. If you have lined the cake pan with parchment paper you will be able to remove the cake just after 20 minutes. On the other hand if you have just greased the pan, it might take a couple of hours before you could remove the cake from the pan without breaking.

9. This sugar free cake tasted absolutely delicious without frosting, but if you choose to frost wait for the cake to cool completely and frost it with your favorite frosting.

My Notes:

1. The original recipe calls for 1/2 cup each of shredded carrots and walnuts, but I have increased it to 1 cup each. I also used allspice powder instead a mix of various other spices because I didn’t have them in hand.

2. Also frozen orange juice concentrate has been used in the recipe, which I have substituted with carrot juice I had, which was not sweetened with added sugar. You may want to add about a tablespoon or 2 of water/juice to adjust the consistency of the batter.

Lower Fat Flaxseed Crackers

Ingredients :

1 cup whole Flaxseeds, soaked overnight in 1 cup water
2 cups cooked Brown Rice
1 cup cooked Beans
1 medium Onion, roughly chopped
1 clove of Garlic or 1 tsp. Garlic Powder
1 tsp. Salt

Directions :

1. Enough water to get the blender going and so that it will spread out thinly on the sheet pan.

2. Spread out thinly on a sheet pan lined with a Silpat or parchment paper. Baked at 225-degrees F overnight.

These are not as rich as the seed-only crackers. These are crunchier and thinner and a tiny bit more tooth-cracking, but not nearly as hard on one's teeth as the Mary's Gone Crackers' version of these.

Source : Fat Free Vegan

Apricot-Ginger Buttermilk Scones - 3 pts

Ingredients :

1 3/4 cups Whole Grain Pastry Flour
2  teaspoons Baking Powder
1/4  teaspoon Baking Soda
1/4  cup Chopped Dried Apricots -- (about 7 small whole apricots)
2  tablespoons Chopped Crystalized Ginger
1/2  cup  Buttermilk
1  Egg
3  tablespoons Butter -- melted
1  teaspoon Grated Fresh Ginger
1  teaspoon Grated Lemon Peel
3 1/2  tablespoons  Brown Sugar
To serve: -- honey

Preparation Method :
1. Preheat the oven to 400F. Coat a baking sheet with cooking spray.

2. In a large bowl, stir together the flour, baking powder, baking soda, apricots, and crystallized ginger. In a medium bowl, whisk together the buttermilk, egg, butter, fresh ginger, lemon peel and 3 tablespoons of the sugar until blended. Make a well in the center of the flour mixture and add the buttermilk mixture. Stir together just until the combined. Do not over mix.

3. Sprinkle a sheet of plastic wrap lightly with flour. Scrape the dough onto the plastic and spread roughly into a 7-inch circle. Sprinkle the top of  the dough lightly with flour and pat until smooth. Invert the round onto the baking sheet and score the top of the pastry into 8 wedges, using a sharp, flour-dipped knife. Spoon the remaining 1/2 tablespoon sugar into a sieve and sprinkle evenly over the top.

4. Bake for 15 to 17 minutes, or until golden. Cook on the baking sheet on a rack for 10 minutes. Cut into 8 wedges and serve with honey.

Makes 8 servings.

Per Serving (excluding unknown items) : 

184 Calories;
6g Fat (26.8% calories from fat);
4g Protein;
30g Carbohydrate;
4g Dietary Fiber;
39mg Cholesterol;
234mg Sodium.

Exchanges :

0 Lean Meat;
0 Vegetable;
0 Fruit;
0 Non-Fat Milk;
1 Fat;
1/2 Other Carbohydrates.

AuthorNote : Dried Apricots lend a tangy sweetness and a nice kick of fiber to these breakfast treats.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine with Ann Fittante, 2006"
Formatted by : Chupa Babi
* Exported from MasterCook *

Crockpot Diabetic Greek Chicken

Yield: 4-6 servings

Ingredients :

4 Potatoes, unpeeled, quartered
2 pounds Chicken pieces, trimmed of skin and fat
2 large Onions, quartered
1 whole Bulb Garlic, minced
3 teaspoons Dried Oregano
3/4 teaspoon Salt
1/2 teaspoon Pepper
1 tablespoon Olive Oil

Directions :

1. Place potatoes in bottom of slow cooker.
2. Add chicken, onions, and garlic. Sprinkle with seasonings.
3. Top with oil. Cover.
4. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.

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

Calories: 278,
Fat: 6 g,
Cholesterol: 65 mg,
Sodium: 358 mg,
Carbohydrate: 29 g,
Dietary Fiber: 4 g,
Sugars: 9 g,
Protein: 27 g

Diabetic Exchanges : 

1-1/2 Starch,
2 Vegetable,
2 Lean Meat

Source : "Fix-It and Forget-It Diabetic Cookbook" Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat Creole Chicken and Vegetables

Enjoy the flavor of summer anytime by using frozen bell peppers and frozen okra in this speedy Creole dish. For a filling meal, serve over rice.

Yield:  4 servings (serving size: 1 cup)

Ingredients :

Cooking spray
1 pound Chicken Breast Tenders
2 cups frozen Pepper stir-fry (such as Bird's Eye brand), thawed
1 cup frozen cut Okra, thawed
3/4 cup thinly sliced Celery
3/4 teaspoon Sugar
1/2 teaspoon Salt
1/2 teaspoon dried Thyme
1/4 teaspoon ground Red Pepper
1 (14.5-ounce) can diced Tomatoes, undrained
1/4 cup chopped fresh Parsley
1 tablespoon Butter

Method :

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
2. Add chicken, cook 3 minutes on each side or until browned.
3. Add pepper stir-fry and next 6 ingredients (through red pepper),stirring to combine.
4. Pour tomatoes over chicken mixture. Bring to a boil.
5. Cover, reduce heat, and simmer 5 minutes.
6. Uncover and cook 3 minutes.
7. Add parsley and butter, stirring until butter melts.

Per Serving :

CALORIES 199 (20% from fat);
FAT 4.4g (sat 1.8g,mono 1.5g,poly 0.5g);
IRON 1.9mg;
CHOLESTEROL 73mg;
CALCIUM 71mg;
CARBOHYDRATE 11g;
SODIUM 550mg;
PROTEIN 28.3g;
FIBER 3.2g

Source : Cooking Light, JANUARY 2006 via myrecipes.com

Slow Cooker Orange-Scented Custard - 2 pts; 13g Carbohydrate; 0g Dietary Fiber;

Ingredients :

1 tablespoon Orange-Blossom Water -- or 1/2 teaspoon Orange Extract
2 cups  fat-free Evaporated Milk
5 Eggs
1/3 Cup Sugar

Preparation Method : 

1. Place all the ingredients into a large bowl. Whisk until smooth. Pour into a 4-quart slow cooker.

2. Cook on low for 8 hours, or until the center looks set and does not jiggle.

AuthorNote: orange blossom water is a common Middle Eastern ingredient that adds a fruity, floral note to this custard.

ChupaNote: Add 1 teaspoon Cinnamon, and 1 pinch Cayenne Pepper for a little more punch.
                              

Per Serving (excluding unknown items) : 

104 Calories;
3g Fat (22.8% calories from fat);
7g Protein;
13g Carbohydrate;
0g Dietary Fiber;
108mg Cholesterol;
94mg Sodium.

Exchanges : 

1/2 Lean Meat;
1/2 Non-Fat Milk;
0 Fat;
1/2 Other Carbohydrates.


Source :  "Everything Healthy Slow Cooker Cookbook by Rachel Rappaport, 2010"
Formatted by : Chupa Babi
* Exported from MasterCook *

Broccoli Seitan Delmonico

Ingredients :

3 Tbs. Vegetable Oil
1 cup finely Chopped Onions
1/2 cup Sliced Mushrooms
1/4 tsp. Sea Salt
1/4 tsp. Nutmeg
6 Tbs. Unbleached Flour
2 tsp. nutritional Yeast

1/2 cup chopped Green Olives, Pimento Stuffed (optional - if you don't use the olives, increase the amount of broccoli and mushrooms)

1/4 cup Cashews
2 cups Soy Milk
2 1/2 cups Broccoli Florets
1 1/2 cups diced Seitan
6 cups Cooked Pasta (linguine, rotelle, shells) or 3-4 cups cooked Rice

Directions :

1. Heat the oil in a medium saucepan. Saute the onions and mushrooms with the salt and nutmeg until the onions are translucent. Stir in the flour and yeast, and cook 3-5 minutes longer. Then add the chopped olives (if using), and set aside.

2. Blend the cashews with 1 cup of soy milk until it makes a smooth paste. (You should be able to feel only a slight gritty texture if you rub the mixture between your fingers.) Add the remaining cup of milk, and blend for a few seconds.

3. Pour the cashew milk over the sauteed onion mixture, and stir until well blended. Cook over medium heat, stirring occasionally, until the sauce thickens. (This would be a good time to begin cooking the pasta, if using pasta.) Steam the broccoli for 2-3 minutes, or until tender but crisp. Add it to the sauce mixture. Finally, stir in the diced seitan. Spoon the broccoli seitan sauce over pasta or rice, and serve hot.

Peppery Oven Fries

Ingredients :

3 tablespoons Grated Parmesan Cheese
1 teaspoon Garlic Powder
1/2 teaspoon Onion Salt
1/4 teaspoon Red Pepper Flakes
1/4 teaspoon Black Pepper
3 medium Potatoes, peeled and cut into ½ -inch wedges
Cooking spray

Method :

1. Preheat oven to 400 F.

2. Combine first 5 ingredients in a large plastic bag. Set aside.

3. Coat potatoes liberally with cooking spray.

4. Place in bag with cheese mixture.

5. Close bag and shake until potatoes are covered with cheese mixture.

6. Arrange potato wedges in a single layer on a jellyroll pan coated with cooking spray.

7. Bake for 35 minutes.

Serves 4.

Per Serving : 

Calories 120 (5% fat)
Fat 1 g (no sat)
Cholesterol 2 mg
Sodium 264 mg
Fiber 2 g
Carbohydrates 26 g
Protein 3 g

Source : The Dallas Morning News Recipe Of The Day Mailer

Low Fat Good Cooking : Fall Apple Hummus - 1 pt

Makes 2 Cups (about 10 three-tablespoon servings)

Ingredients : 

1 can Chickpeas -- rinsed and drained
1 cup Unsweetened Apple sauce -- canned or homemade
1/4  cup plain low fat Yogurt
1 Tbsp Lemon Juice -- freshly squeezed
1 Tbsp Tahini -- (Sesame paste)
1 1/2 tsp  Ground Cumin
1 Garlic Clove -- minced
1/2  tsp Salt

Preparation Method :

1. Place all ingredients in a blender or food processor and combine until hummus reaches desired texture.

2. Keep refrigerated until serving. Serve with pita wedges, fresh Whole Grain Bread, Crackers and/or Raw Vegetables.

Nutritional analysis per 3 Tbsp serving : 

Calories: 77;
Fat: 1.6 g (20%);
Carbohydrate: 13 g (61%);
Fibre: 3 g;
Protein: 3.6 g (19%);
Sodium: 112 mg

AuthorNote: Adults loved the lighter taste of this hummus. Kids liked that it was just slightly sweeter than traditional hummus. Enjoy it with fresh bread or whole grain crackers.

Per Serving (excluding unknown items) : 

98 Calories;
2g Fat (19.3% calories from fat);
5g Protein;
16g Carbohydrate;
4g Dietary Fiber;
trace Cholesterol;
118mg Sodium.

Exchanges :

1 Grain(Starch);
0 Lean Meat;
0 Vegetable;
0 Fruit;
0 Non-Fat Milk;
1/2 Fat.

Source :  "B.C. Tree Fruits"
Formatted by : Chupa Babi
* Exported from MasterCook *

Quinoa with Balsamic Roasted Mushrooms

Serves 6

Mushrooms roasted in a simple oil-free pear balsamic dressing are delicious tossed with quinoa, spinach, green onions and almonds. Serve this dish warm, room temperature or cold, as a side dish or the main event.

Ingredients : 

1/4 cup Balsamic Vinegar
2 teaspoons Dijon Mustard
1 small Pear, peeled, cored and cut into chunks
1 Sarlic Clove, halved
2 pounds Portobello Mushrooms, stemmed and gills scraped out
1 cup red or white Quinoa
3 cups tightly packed Spinach, chopped
4 Green Onions, thinly sliced
1/2 cup Slivered Almonds, toasted
1/8 teaspoon Sea Salt
1/2 teaspoon freshly ground Black Pepper

Method :

1. Preheat oven to 475°F.

2. Put Vinegar, Mustard, Pear and Garlic in a blender with 1/3 cup water and blend until smooth, about 1 minute. Cut mushrooms into chunks and combine in a large mixing bowl with 1/4 cup of the pear balsamic dressing. Spread mushrooms in a single layer on a rimmed baking sheet. Roast mushrooms until tender, stirring occasionally, 20 to 30 minutes. Remove from the oven and let cool slightly.

3. While mushrooms roast, prepare quinoa. In a medium pot, bring 1 3/4 cups water to a boil. Stir in quinoa, cover pot, reduce heat to low and simmer for 15 minutes. Remove pot from heat and set aside, covered, 10 minutes more. Uncover and fluff quinoa with a fork.

3. Combine Mushrooms, Quinoa, Spinach, Green Onions, Almonds, Salt, Pepper and 1/2 cup more Pear balsamic dressing in a large, wide serving bowl. Stir to mix well. Serve with remaining dressing on the side.

Nutrition

Per Serving : 

280 calories (60 from fat),
7g total fat,
0g saturated fat,
0mg cholesterol,
120mg sodium,
43g total carbohydrate (7g dietary fiber, 9g sugar),
12g protein

Source : Fat Free Vegan

Low Fat Cherimoya Smoothie

Servings: 2

For a thick smoothie, use frozen fruit and chill all ingredients as well as the serving container. Drink immediately.

Ingredients :

2 cups frozen Cherimoya Pulp, seeds removed
2 cups frozen Banana Chunks
1 cup Skim Milk
1 (8-ounce) carton Strawberry or plain Non-fat Yogurt
Optional: 1/2 teaspoon flavoring extract, i.e., Coconut, Almond, Vanilla, or Strawberry

Directions :

Combine all ingredients using a knife blade in food processor or blender and mix to a slushy consistency. Serve immediately.

Low Fat Creamy Tomato Soup

Ingredients :

2 tsp Soybean Oil
1 medium Onion, diced
1 cup Soymilk
1 (12 oz.) package firm lite silken Tofu
1 large Tomato, diced
1/2 tsp Salt
1/2 tsp chopped Garlic
1 tsp fresh Basil, chopped
1/2 tsp White Pepper

Directions :

1. Cook onion in sauce pan in oil for 3 minutes or until transparent. 

2. Add tomato and garlic, continuing to cook for 2-3 minutes. Add basil, salt, and pepper. 

3. Blend in Soy milk. Cook, stirring constantly, for 1 minute.

4. Remove from heat and cool briefly. Add in tofu.

5. Transfer to food processor and puree until smooth. Serve hot or chilled.

Yield : 3 servings. Serving size : 1 1/2 cup.

Per serving: 

181 calories,
8.5 g fat (0 g sat fat),
12 g protein (10 g soy protein),
17 g carbohydrate,
450 mg sodium,
0 mg cholesterol,
3 g dietary fiber.

Low Fat Salad Recipe - Butternut Squash Salad with Vinaigrette

Ingredients :

1 Butternut Squash, cubed
Olive Oil
2 T Maple Syrup
3 T Dried Cranberries
Baby Greens
Salt and Pepper to taste

Dressing:

3/4 c. Apple Cider Vinegar
2 T Minced Shallots
2 T Dijon Mustard
1/2 c Olive Oil
Salt and Pepper

Preparation Method :

1. Peel and core squash. Cut in into chunks and place on baking sheet. Drizzle with olive oil, maple syrup, salt and pepper. Mix together and roast in 400 deg. oven 15-20 min. stirring and turning over 1/2 way. In the last 5 minutes, add dried cranberries. 

2. Warm apple cider, apple cider vinegar and minced shallots over med/hi heat until reduced to approx. 1/4 c. (6-8 min). Remove from heat, add Dijon mustard, salt and pepper. While whisking and olive oil to make an emulsion. Spoon squash over a bed of mixed baby greens. Drizzle with vinaigrette. 

Source : Fat Free Vegan

Fat Free Lemon Artichoke Risotto

Ingredients : 

4 c. Vegetable Broth
2 c. Water
1 Onion, chopped
2 c. Arborio rice
1 1/4 c. artichoke hearts, drained and chopped
2 t. Lemon juice
zest of one lemon
1/3 c. Walnuts, toasted and chopped
1/3 c. flat-leaf Parsley, chopped
Salt and pepper, to taste

Preparation Method :

1. In a saucepan, bring the broth and water to a boil. Cover and keep at a simmer.

2. In a large saucepan, saute the onions in a bit of water until softened. Add the rice and stir until lightly toasted.

3. Stir in 1 cup of the broth mixture. Bring to a simmer and cook, stirring until the liquid is absorbed, 2-3 minutes. Maintaining a low simmer, continue to add the broth mixture, 1/2 cup at a time, stirring frequently and allowing the rice to absorb the liquid. Cook until the rice is tender, about 20 minutes.

In the last 3 minutes of cooking, add the artichoke hearts, lemon zest, and lemon juice. Season with salt and pepper. Stir in the parsley and walnuts. Serve and enjoy!

Source : Debbie in CA

Low Fat Chocolate Cake and Sauce - 6 servings

Dry Ingredients :
In a large mixing bowl, combine:
1 cup flour
3/4 cup sugar
1 1/2 Tbsp. cocoa powder
2 tsp. baking powder
1/4 tsp. salt

Wet Ingredients :
whip together:
1/2 cup soy/rice/nut milk (your choice, any non-dairy milk will work)
1 tsp. vanilla

Preparation Method :

1. Preheat oven to 350 F

2. Use an 8" square or round pan with parchment paper or use a silicone pan.

3. Add wet ingredients to the dry ingredients until well combined.

4. Spread the thick cake batter evenly in the pan with a silicone spatula.

Sauce ingredients:

In another bowl, stir till well combined:
3/4 cup brown sugar
1/4 cup cocoa powder

Method : 

1. Sprinkle this evenly over the top of the batter in the pan.

2. Carefully and slowly, pour 1 3/4 cup hot tap water over the batter/powder in the pan, without stirring to create the sauce!!

3. Bake until no longer sticking to the sides, about 40-45 minutes.

4. Cool for 10 minutes before cutting and serving.

5. Serve this warm. May also be served with a scoop of soy/rice ice cream.


Each serving is 1 gram of fat and 298 calories.

Low Fat Chili Pepper Chicken Breasts

Serving Size  : 4

Ingredients :

4 Boneless Skinless Chicken Breasts (2 whole breasts, split)

1 tablespoon Water

2 teaspoons Chili Powder

1 teaspoon Mexican Oregano

1 teaspoon Dried Garlic Granules or Chips

1/2 teaspoon Ground Black Pepper

1/2 teaspoon Ground Cumin

1/2 teaspoon Salt

Juice of 1 Lime

Method :

1. Mix water with the Chili Powder, Oregano, Garlic, Pepper and Cumin. 

2. Place the chicken in a bowl and sprinkle with the lime juice. Rub both sides of the chicken breasts with the chili paste. 

3. Cover the bowl with plastic wrap and refrigerate overnight or for a minimum of 2 hours. 

4. Heat grill or prepare charcoal fire. Remove chicken from refrigerator and sprinkle with salt.

5. Grill for about 10 minutes or until done, flipping frequently, and putting down the cover, with vents open, during cooking. 

6. When chicken is done, remove from the grill and allow to rest for 1 minute.

Per serving:

269 Calories (kcal); 

3 g Total Fat; (11% calories from fat); 

55 g Protein;

2 g Carbohydrate; 

137 mg Cholesterol; 

433 mg Sodium

Source : The All Around Cooking mailer 

Low-Fat Asian Crockpot Chicken

Ingredients :

1 large onion

1 red pepper

3 peeled carrots

2 celery sticks

1 pound boneless, skinless chicken breasts, cut into pieces

1 tablespoons chopped ginger

2 cloves crushed garlic

1/4 cup reduced sodium soy sauce

1/4 cup orange juice

1 teaspoon cornstarch

1 teaspoon water

Preparation Method :

1. First prepare the vegetables. Cut the onion in half, and then slice off one end. Now, peel off the outer layer. Now, by cutting  vertically and then across, dice the onion.

2. Take the red pepper, cut it in half, and remove the seeds. Slice the pepper into thin strips, and then chop  them into small pieces.

3. Next, cut the celery into slices, and then into  small pieces.

4. For the carrots, cut them into thirds, and then quarter each section lengthwise. Combine the Ingredients in the CrockpotNow, spray the crockpot with cooking spray. Place the vegetables on the bottom.

5. In a separate bowl, combine the chopped ginger, crushed garlic, orange juice, and soy sauce.

6. Next, take the sliced chicken breasts and lay them in the crockpot on top of the vegetables. Then pour the sauce mixture over everything. Cook the Asian Crockpot ChickenStart cooking by placing the crockpot on

high for 1 hour, then cook on low for an additional 4-6 hours.

7. About 30 minutes before it's finished, mix the cornstarch and water to make a thickening solution. Add it to the pot and mix it up.

8. Cook for the last 30 minutes, and you'll see this will thicken the juices. 

9. Eat the chicken by itself or on top  of some brown rice.

Low Fat Recipe - White Chicken Lasagna

Ingredients :

1 tablespoon non-transfat margarine
2 tablespoons whole grain flour
2 cups low-fat milk
1 tablespoon dried thyme
1/4 teaspoon black pepper
9 ounces whole grain lasagna noodles, cooked according to box directions
1 pound cooked chicken, shredded or sliced thin
8 ounces frozen or canned artichokes, quartered
8 ounces white button mushrooms, quartered
15 ounces Ricotta cheese, low-fat
3 ounces lowfat Mozzarella cheese, shredded
3 ounces lowfat Parmesan cheese, grated

Preparation :

1. Preheat oven to 350 degrees. 

2. In a small sauce pan over medium heat, add the margarine and flour. As the margarine melts, whisk it together with the flour. Continue to stir over medium heat for about 1 minute. Add about a 1/4 cup of milk to the pan and whisk vigorously to remove any lumps. Add the remaining milk, mix well, and continue to cook until mixture thickens slightly (about 3 minutes). Stir in the thyme and pepper. 

3. Set aside a 1/4 cup of the mozzarella and parmesan cheeses for later. In a small bowl, stir together the ricotta and the remaining mozzarella and parmesan cheeses. 

4. Add a small amount of sauce to the bottom of a baking pan, 9 x 13 x 2 inches (or similar). Place lasagna noodles in a single layer on the bottom to cover. Spread half of the ricotta mixture evenly over the noodles. Place 1/2 of the artichokes, chicken, mushrooms, and corn evenly over the ricotta. Pour 1/3 of the white sauce over this and spread evenly with a wooden spoon or spatula. 

5. Top with another layer of noodles and repeat previous step. 

6. Top with final layer of noodles. Pour the remaining white sauce over the noodles and spread evenly with spoon. Top lasagna with the reserved mozzarella and parmesan. 

7. Place in oven and bake for 50 to 60 minutes until top is golden brown and lasagna begins to bubble. Let cool for about 5 minutes before cutting. 

9. Serve alone or with a nice crunchy salad. 

Rice Cooker Soy Rice and Chicken - Taiwan

Serving Size  : 7  

Ingredients :

1/2 cup  sushi rice

1/2 cup  dried shiitake mushrooms -- the small variety, if large cut into strips (handful)

3/4 cup  soy sauce -- (rice cooker measure)

2 tablespoons  oil

1 slice  fresh ginger root -- thin slice, cut into strips

1/2 cup  chopped nibble-size chicken pieces -- preferably deboned thighs (handful)

2 tablespoons  soy sauce

3 1/2 cups  regular rice

2 tablespoons  oil

2 garlic cloves -- squashed

1/2 white onion -- sliced into half-rings

3 tablespoons  soy sauce

3 1/3 cups  water -- (4 1/2 rice cooker measuring cups)

salt

Preparation Method :

1. Wash the sushi rice and soak thoroughly in water for half an hour. Put aside.

2. Soak the dried shiitake mushrooms in 3/4 cup soy sauce. Put aside (soak until soft).

3. In a nonstick pan, heat 2 tablespoons of oil, then saute the ginger. Quickly add in the chicken pieces with 2 tablespoons of soy sauce (to give the chicken color). Stir-fry until the chicken is cooked. Set aside on a plate and let cool thoroughly; this is important.

4. Drain the sushi rice of water. Wash the ordinary rice clean and drain of water, too. remember to drain both rices well.

5. Using your hand, squeeze the shiitake mushrooms of soy sauce, but mind that you do not waste the soy sauce because it will be used afterward.

6. In the selfsame nonstick pan, heat 2 tablespoons of oil. Saute the garlic, then the onion, and then the mushrooms.

7. Put in all the rice, the sushi and the regular, and also the 3 tablespoons of soy sauce. Stir-fry until the rice is evenly coated with the oil and soy. Don't take too long in stir-frying the rice (less than a minute).

8. Pour the rice mixture and the chicken into the rice cooker. Pour in 4 1/2 (rice cooker measure cups or 3 1/3 regular) cups water. Also pour in the soy sauce that you used to soak the dried shiitake mushrooms.

9. Add a dash of salt (only a teeny bit).

10. Let stand to cool for about 5 minutes or more, all the while stirring to dissipate the heat. Dissipating the heat is important so as not to mess with the gauging system of your cooker.

11. After cooling, begin to cook the usual way in your rice cooker.

AUTHOR TIP:

1. Remember that by "cup", means the plastic measuring cup that came along with your rice cooker.

2. You may also try canned water chestnuts.

3. Add only a little for reasons that are already obvious.

4. Too much sushi rice causes indigestion and constipation. Use only small amounts, and drink plenty of water.

5. Different brands of soy sauce produce different tastes. It is not advisable to use the Kikkoman brand, as I cannot vouch for the resulting taste, but use the ones that come from Taiwan. These I can vouch for. Remember not to be fooled into buying soy sauce paste.

This recipe is actually easier than it looks.

Instead of chicken, pork chunks also do well in this recipe. Additional onion, garlic, and ginger aren't out of the question, though one may substitute shallots for the white onion for more pungency. Chopped spring onions may also be fancied. To decrease salinity, go easy on the soy sauce, or use low sodium soy sauce.

      

Per Serving (excluding unknown items): 

546 Calories;

9g Fat (15.0% calories from fat);

13g Protein;

103g Carbohydrate;

4g Dietary Fiber;

8mg Cholesterol;

2519mg Sodium.

Exchanges:

6 1/2 Grain(Starch);

1/2 Lean Meat;

1 Vegetable;

1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 2592 0 5547 0 0 0 0 0 0

Cuisine : "Asian"

Recipe By : Robert of Taoyuan City, Taiwan

Source : "The Pot and How to Use It: the mystery and romance of the rice cooker by Roger Ebert, 2010"

Formatted by : Chupa Babi "Jan 2011"  

* Exported from MasterCook *

Low Fat Winter Squash Soup

Ingredient

1. 2 tbsps. butter
2. 2 medium onions, chopped
3. 2 medium carrots, chopped
4. 2 cloves garlic, chopped
5. 1 cup tomato puree
6. 2 fresh, hot chilies, seeded and chopped
7. 2 1/2 lbs. butternut squash, peeled and cubed
8. 5 cup low-sodium, chicken broth (remove fat)
9. Pepper to taste
10. Very small amount of salt (optional)
11. Lime wedges

Preparation Method

1. In large, nonaluminum saucepan, warm butter over medium heat.
2. Stir in onions, carrots, garlic.
3. Cook for 3 minutes, then cover pan.
4. Lower heat and cook for 3 or 4 more minutes, until vegetables are very tender.
5. Stir in tomato puree, chilies, butternut squash and chicken broth.
6. Bring soup to simmer and cook for 30 minutes.
7. Mash squash pieces with potato masher or back of spoon (soup does not need to be completely smooth), season to taste (optional) and serve.
8. Pass lime wedges to be squeezed into each bowl.
9. Serve with corn bread.

Makes 8 servings.

Per Serving :

Calories 126,
Sodium 207 mg,
Fat 4 g,
Fiber 5 g,
Carbohydrates 23 g,
Cholesterol 8 mg,
Protein 4 g.

Points 2.

Low Fat Low Fiber Salad Receipe : Spinach Salad with Hot Apple Dressing

Spinach Salad with Hot Apple Dressing

Ingredients:

6 strips turkey bacon
2/3 cup apple cider
2 tablespoons brown sugar
1 tablespoon plus 1 teaspoon rice wine vinegar
1/4 teaspoon black pepper
6 cups washed and torn spinach
2 cups fresh sliced mushrooms
1 medium tomato, cut into wedges
1/2 cup thinly sliced red onion

Preparation Method :

Heat medium nonstick skillet over medium heat until hot.
Add bacon and cook 5 to 7 minutes per side or until crisp.
Remove from pan.
Discard drippings.
Coarsely chop 3 pieces, set aside.
Finely chop remaining 3 pieces, return to skillet.
Add apple cider, brown sugar, vinegar and pepper.
Heat just to a simmer; remove from heat.
Combine spinach, mushroom, tomato and onion in large bowl.
Add dressing, toss to coat.
Top with reserved bacon.

Serving : 4 servings.

Calories 93, Fat 4 g,
Cholesterol 7 mg,
Sodium 170 mg,
Carbohydrate 7 g,
Fiber 3 g,
Protein 4 g.
Points 2.

Source : Low Fat Good Cooking

Low fat Veg Recipe :Slow Cooker Indian Spinach and Tofu

Serving Size : 4

Ingredients :

16 ounces extra firm tofu -- (1 block)
1/4 cup cornstarch
1 tablespoon butter
20 ounces frozen spinach -- (2 boxes) drained (I used one chopped and one whole leaf)
1 yellow onion -- diced
3 garlic clove -- chopped
15 ounces garbanzo beans -- (1 can) drained and rinsed
1 piece fresh ginger root -- 2-inch
1/2 teaspoon kosher salt -- plus more to taste
1 teaspoon ground cumin
1 teaspoon curry powder
1 tablespoon ground coriander
1/2 teaspoon chile powder
1/2 teaspoon garam masala
1/2 cup water

Use a 4-quart slow cooker.

Preparation Method :

1. Drain tofu by squeezing it between some paper towels or a clean dish cloth to get as much of the liquid out as you can. Cut into 1-inch cubes and toss with cornstarch in a plastic ziplock bag.

2. Fry tofu cubes in butter until golden brown. While the tofu is browning, place the drained spinach into your stoneware insert. Add the onion, garlic, garbanzo beans, ginger, salt, and spices.

3. Stir in the 1/2 cup of water. Add the tofu to the top of the spinach. Cover and cook on low for about 4 hours; it won't take very long to cook.

4. Serve over white rice, and scoop up with naan, pitas or corn tortilla wedges.

NOTES : Cooker: 4 quart
Time: LOW for about 4 hours

Per Serving (excluding unknown items):

614 Calories;
17g Fat (24.1% calories from fat);
37g Protein;
85g Carbohydrate;
24g Dietary Fiber;
8mg Cholesterol;
412mg Sodium.

Exchanges:

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

Categories : LowFat (Less than 25%) Veggie

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

ChupaNote: chile powder here is not the ground chili seasoning mix used in American chili. It is ground powder of dried chiles, with no other additives or seasonings mixed in.

Source: "Make it Fast, Cook it Slow by Stephanie O'Dea, 2009."
Formatted by Chupa Babi : "Jan 2010"

Low Fat Spicy Artichoke Dip

Ingredients:

1, 12.3 ounce package firm silken tofu
1/4 cup Dijon mustard
1 tablespoon fresh lemon juice
1 tablespoon Worcestershire Sauce
3, 14- ounce cans artichoke hearts, drained and finely chopped
1/2 cup finely chopped onions
2 jalapeno peppers, seeded and finely chopped
1 cup grated Romano cheese

Preparation Method :

1. Preheat oven to 375 degrees.
2. In food processor or blender, blend tofu, mustard, lemon juice and Worcestershire sauce until smooth.
3. In a large bowl, combine remaining ingredients with tofu mixture.
4. Spoon into a shallow 1 1/2 quart baking dish that has been sprayed with cooking spray.
5. Bake 30 to 35 minutes or until hot.
6. Serve with baked whole-wheat pita chips, low-fat tortilla chips or crackers.

Makes : 15 appetizer portions.

Calories 82,
Fat 4 grams,
Cholesterol 8 mg,
Sodium 170 mg,
Carbohydrate 5 grams,
Fiber 3 grams,
Protein 7 grams.

Points 1.

Less Fat Acorn Squash and Sweet Potato

Preparation Time :1:15

Serving Size : 8

Ingredient

1 large onion -- chopped,
1 1/2 pounds Sweet Potatoes -- peeled and cubed (about 5 cups)
1 small acorn squash -- quartered, seeded, pared (about 4cups)
13 3/4 ounces Chicken Broth
4 tablespoons
1% low-fat milk -- to 6 T
1/2 teaspoon Salt
1/4 teaspoon White Pepper
1/4 cup Light sour cream -- optional
Ground Nutmeg -- optional

Preparation Method:

1. Saute onion in broth or water in lg. saucepan over med.
2. Heat until onion istranslucent, about 6 min.
3. Add potatoes, squash and broth.
4. Simmer, covered,until veggies are tender, about 25 min.
5. Cool slightly.

6. Working in batches, place the veggies with their liquid in food processor.
7. Whirl until pureed.
8. Return the puree to the saucepan.
9. Stir in the nonfatmilk for desired consistency.
10. Season with salt and pepper.
11. Heat over lowheat.

Top each serving with dollop of light sour cream and a sprinkle of nutmeg.

Per Serving (excluding unknown items): 1
05 Calories;
1g Fat (6.3% caloriesfrom fat);
3g Protein;
23g Carbohydrate;
3g Dietary Fiber;
1mg Cholesterol;
304mg Sodium.

Exchanges:

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

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

Taffy Apple Dip

Ingredient:

8 oz. softened cream cheese
3/4 c. brown sugar
l Tbsp. vanilla extract

Preperation Method :

Mix all together until well blended.
Serve with apple slices.
This can be stored in a small plastic container and used as needed.
If you want to serve right away it can be spread onto a platter and topped with crushed peanuts if you wish.

Source : Low Fat Good Cooking

No Fat Soup : Lima Bean Barley Soup Recipe

Lima Bean Barley Soup

Ingredient

1. 1 cup large dried lima beans
2. 3 tbsps. coarse pearl barley
3. 6 cups low-sodium vegetable broth
4. 2 cups sliced portabella mushrooms
5. 1 cup onion, chopped
6. 2 tbsps. parsley, chopped
7. 1/2 cup celery, chopped
8. 1 cup carrots, diced

Preparation Method

1. Wash lima beans and barley separately in cold water.
2. Drain, and transfer to a soup kettle.
3. Add vegetable stock and remaining ingredients; cover and bring to a boil.
4. Cook over low-medium heat until lima beans are soft, about 2 hours. Serve hot.

Makes 8 servings.

Calories 100,
Fat 0g,
Cholesterol 0mg,
Sodium 360mg,
Carbohydrate 18g,
Fiber 4g.

Points 1.

Source : Low Fat Good Cooking

Chipotle Orange Sweet Potatoes

Makes 8 servings.

Ingredients :

4 large sweet potatoes

1 small can of chipotle peppers in adobo sauce (you will be using 2 tablespoons of the adobo

sauce in the recipe)

Juice of 1 orange


Method :

1. Heat oven to 375 degrees.

2. Bake sweet potatoes directly on oven racks for 1 hour, or until tender when pierced with a fork.

3. Remove potatoes from oven, slice in quarters.

4. Carefully slide the potato skins off and discard. (Careful -- the potatoes are very hot!)

5. Place potatoes in a large bowl and mash.

6. Add 2 tablespoons of adobo sauce to the potatoes and blend thoroughly.
(If your tongue can take it and you want a more fiery and spicier dish, mix some chopped
chipotle peppers into the potatoes.)

7. Add the orange juice and salt. Mix until blended.

Nutritional values:

Calories 112,
Fat 0 g,
Cholesterol 0 mg,
Sodium 311 mg,
Carbohydrates 26 g,
Fiber 3 g,
Protein 2 g.

Points 2.

Source : Low Fat Good Cooking

less fat Honey-Mustard Cod

Makes 4 servings.

Ingredients :

4 cod fillets (4 ounces each)
1 tbsp. Dijon mustard
1 tbsp. coarse mustard
1 tbsp. nonfat yogurt
1 tbsp. nonfat mayonnaise
1 tbsp. honey

Method :

1. Place the cod on a baking sheet coated with nonstick spray.
2. In a small bowl, combine the Dijon mustard, coarse mustard, yogurt, mayonnaise and honey.
3. Divide the mixture among the fillets, covering the top surface of each.
4. Bake at 400 degrees for 20 minutes.
5. Lay a sheet of foil over the fish, turn off the oven, and let the fish stand for 5 minutes.

Nutritional values:

Calories 122,
Total fat 1.1g,
Cholesterol 49mg.

Feta Mashed Potatoes

Makes 8 servings.

Ingredients :

2 pounds baking potatoes, peeled, cubed (about 5 cups)
1/4 cup fat-free half-and-half
3 tablespoons feta cheese, crumbled
2 tablespoons fat-free sour cream
3 green onions, minced
1 clove garlic, crushed
1/4 teaspoon salt
1/4 teaspoon oregano
1/4 teaspoon black pepper

Method :

1. Place potatoes in a large saucepan.

2. Cover with water and bring to a boil.

3. Cover pan, reduce heat and simmer 30 minutes or until potatoes are very tender.

4. Drain potatoes and return to pan.

5. Remove from heat.

6. Mash potatoes, being careful to not overbeat.

7. Add remaining ingredients and combine gently.

Nutritional values:

Calories 119
Carbohydrates 25g
Cholesterol 4mg
Fiber 2g
Fat 1g
Protein 3g
Sodium 127mg.

Points 2.

Indian-Style Braised Chicken

Makes 4 servings.

Ingredients :

1 container, 6 ozs. low-fat plain yogurt
1 medium yellow onion, coarsely chopped
1/2 cup orange juice
1 tbsp. grated or finely chopped ginger
2 to 3 garlic cloves
1 tsp. ground coriander
1/2 tsp. turmeric
1/8 tsp. cayenne pepper
4 skinless and boneless chicken breasts or thighs
1 tbsp. canola oil
salt and white pepper, to taste
1 Spanish onion, quartered and sliced thinly

Method :

1. Place the yogurt into a fine strainer lined with a paper towel and let drain while preparing
the other ingredients. (The yogurt can also be drained overnight, if refrigerated.)

2. In a blender or food processor, purée the onion, garlic, ginger, coriander, turmeric, cayenne pepper and orange juice.

3. Set aside.

4. Heat the oil in a medium skillet over medium-high heat.

5. Brown the chicken on all sides, about 8 minutes.

6. Season chicken with salt and pepper to taste and transfer to a plate.

7. Reduce heat to medium.

8. Carefully pour the puréed mixture into the pan to avoid sputters.

9. Bring it to a simmer.

10. Return the chicken to the pan.

11. Cover tightly and simmer gently 15 minutes.

12. Turn chicken, cover, and continue to simmer.

13. When chicken is almost done, add onions, cover and simmer until the meat is thoroughly
cooked through.

14. Place the chicken on a serving plate and cover with foil to keep warm.

15. Turn off heat under skillet to allow mixture to cool slightly.

16. Stir in the drained yogurt.

17. Reduce heat to low and continue stirring until mixture is hot, taking care not to let it
boil or the sauce will separate.

18. Spoon the mixture over the chicken and serve.

Nutritional values:

Calories 237,
Fat 6 g,
Carbs 15 g,
Protein 31 g,
Fiber 2 g,
Sodium 115 mg.

Points 5.

Source : Low Fat recipe

Fast, Frosty and Fabulous Fruit Shake

Makes 2 servings.

Ingredients :

1 can, 6 ounces pineapple juice, chilled
1 can (5 1/2 ounce) peach or apricot nectar, chilled
1/2 cup cold milk
1 cup orange sherbet
1 small banana
Strawberries or pineapple slices and mint leaves, for garnish

Method :

1. Chill two tall glasses in freezer or refrigerator.
2. Put all ingredients except garnish in electric blender and blend until smooth.
3. Pour into chilled glasses.
4. Garnish with a strawberry or pineapple slice and mint leaves, if desired.

Nutritional values:

319 calories;
4 g fat;
12 mg cholesterol;
79 mg sodium;
71 g carbohydrate;
2 g fiber;
4 g protein

Points 6.

Source : Low Fat Good Cooking

Poblano and Green Bell Pepper Sauce with Mint - 0 pts; 13g Carbohydrate; 3g Dietary Fiber;

Serving Size : 4

Yield: "2 cups"

Ingredients :

12 ounces poblano peppers -- (3 medium), cored, seeded, and cut into 8 pieces each
12 ounces green bell peppers -- (2 medium), cored, seeded, and cut into 8 pieces each
2 tablespoons fresh mint -- dill or cilantro, coarsely chopped
salt -- to taste

Preparation Method :

1. Microwave the poblanos and bell peppers in a tightly covered bowl for 5 minutes 30 seconds on high (100 %).

2. Cool completely under cold running water to stop the cooking and to set the color. Drain and pat dry.

3. In a food processor, puree the cooked peppers with the herb until a liquidy sauce forms. Taste, then season lightly with salt.

4. To serve hot, reheat in a saucepan over medium-high heat, stirring frequently; to serve cold, place in a tightly covered container and refrigerate until needed.

TIPS: This speckled, pistachio-green sauce has a fresh green pepper flavor, a tangy hotness, and the aroma of a newly mowed lawn. The sauce is light and frothy, yet highly textured. It is best made just before serving. Follow the precautions... for seeding hot peppers.

Serve with steamed or boiled vegetables, as a dressing for tomato slices or coleslaw, or as a topping for baked potatoes. Adds zest to sauteed or grilled [favorites] broiled or grilled [favorite]... Makes a good pasta sauce as well.

Per Serving (excluding unknown items):

54 Calories;
trace Fat (4.5% calories from fat);
2g Protein;
13g Carbohydrate;
3g Dietary Fiber;
0mg Cholesterol;
8mg Sodium.

Exchanges:

2 1/2 Vegetable.

Nutr. Assoc. : 0 0 0 0

Description: "0 pts"

Source: "100 Simple Sauces for Today's Healthy Home Cooking: Easy-to-Prepare Salsas, Relishes, Chutneys, Marinades, and Much More by Carl Jerome, Henry Holt & Co, 1997 [ISBN: 0-8050-4799-9]"

Formated by : Formatted by Chupa Babi "May 2009"

Low Fat Chicken Recipe

Makes 4 servings.

Ingredients :

4 skinless, boneless chicken breast halves (about 1 pound)
1/4 teaspoon garlic powder
1/8 teaspoon paprika
1 3/4 cups chicken broth
1/2 teaspoon dried basil leaves, crushed
1/8 teaspoon pepper
2 cups frozen vegetable combination (broccoli, cauliflower, carrots)
2 cups dry medium egg noodles

Method :

1. In medium nonstick skillet over medium-high heat, cook chicken 10 minutes or until browned.
2. Sprinkle with garlic powder and paprika.
3. Set chicken aside.
4. Add broth, basil, pepper and vegetables.
5. Heat to a boil.
6. Stir in noodles.
7. Return chicken to pan.
8. Reduce heat to low.
9. Cover and cook 10 minutes or until chicken is no longer pink, stirring occasionally.

Nutritional values:

Calories 245,
Fat 4g,
Cholesterol 91mg,
Sodium 528mg,
Carbohydrate 18g,
Fiber 3g,
Protein 32g.

Points 5.

Source : Low Fat Good Cooking

Low Fat Recipe : Turkey and Black Bean Chili

Makes 5, 1 cup servings.

Ingredients :

vegetable cooking spray
1 cup coarsely chopped onion
1/2 cup sliced celery
2 (16-ounce) cans unsalted black beans
1 (10-ounce) can whole tomatoes with green chilies, undrained
6 ounces diced, cooked turkey breast
1 tablespoon chili seasoning mix
5 tablespoons nonfat sour cream
sweet red pepper strips

Method :

1. Coat an iron skillet with cooking spray.
2. Place over medium-high heat until hot.
3. Add onion and celery and saute until tender.
4. Let cool slightly, then transfer mixture to an electric blender.
5. Drain beans and reserve liquid.
6. Add half of beans and all of liquid to blender.
7. Process until smooth and return to iron skillet.
8. Add remaining beans, tomatoes and chilies, turkey, and chili seasoning to skillet.
9. Cook over medium heat until hot.
10. Ladle into bowls, top with sour cream and garnish with pepper strips.

Nutritional values:

Calories 259,
Fat 2 g,
Protein 22.7 g,
Carbohydrate 36.1 g,
Cholesterol 23 mg,
Sodium 442 mg,
Fiber 6.7 g.

Points 5.

Source : Low Fat Recipes

White Bean Sauce - 6 pts; 28g Carbohydrate; 7g Dietary Fiber

Makes 2 1/2 cups (Serves 10 one-quarter cups).

Ingredients :

15 ounces white beans -- (1 can) undrained
1/2 cup skim milk
3/4 cup vegetable stock
salt and freshly ground pepper

Method :

1. Pour the beans and their liquid, the milk, and the stock into a blender and whirl on high until a very smooth sauce forms, about 60 seconds.

2. Season with salt and pepper to taste.

3. Heat in a small saucepan and serve.

Saffron White Bean Sauce: Add 1/2 Teaspoon Saffron Threads To The Sauce Before Blending.

Rosemary-Flavored White Bean Sauce: Add 2 Teaspoons Coarsely Chopped Fresh Rosemary (Or 1/2 Teaspoon Crushed Dried Rosemary) To The Sauce Before Blending.

Light Mustard White Bean Sauce: Add 2 To 3 Tablespoons Dijon (Or Another Mustard Of Your Choice) To The Sauce Before Blending.

Per Serving (excluding unknown items):
158 Calories;
1g Fat (3.7% calories from fat);
11g Protein;
28g Carbohydrate;
7g Dietary Fiber;
trace Cholesterol;
135mg Sodium.

Exchanges:

2 Grain(Starch);
1/2 Lean Meat;
0 Non-Fat Milk;
0 Fat.

Description: "6 pts"

Source: "100 Simple Sauces for Today's Healthy Home Cooking: Easy-to-Prepare Salsas, Relishes, Chutneys, Marinades, and Much More by Carl Jerome, Henry Holt & Co, 1997 [ISBN: 0-8050-4799-9]"

Formatted by Chupa Babi : "May 2009"

Baked Mushroom Hoagies

Makes 2 servings.

Ingredients :

2 whole wheat hoagie roll or large dinner roll
3 portobello mushrooms, chopped
1 small onion, chopped finely
3 or 4 fresh basil leaves, chopped finely or 2 or 3 sprigs of chopped thyme
2 cloves garlic, crushed
1/2 cup soy milk
1/2 teaspoon mustard
salt & pepper, to taste

Method :

1. Preheat oven to 350 degrees.
2. Slice the top off each roll and carefully hollow out each roll, setting the bread crumbs aside in a bowl.
3. Sauté mushrooms, onion, garlic, and chopped herbs in the soy milk until onions are soft.
4. Crumble the bread from inside of the rolls into the mushroom mixture. Stir well until the mixture becomes thick and creamy.
5. Add mustard and salt and pepper, to taste.
6. Spoon the mixture into the rolls, piling it up above the cut surface. Place the cut top back on the piled mixture.
7. Place the rolls on a baking tray and put them in the oven for about 5 minutes until the rolls are crisp.

Nutritional values:

Calories 150,
Fat 3g,
Cholesterol 0mg,
Sodium 180mg,
Carbohydrate 25g,
Fiber 5g,
Sugars 5g,
Protein 8g.

Source : Low Fat Good Cooking

Curried Veggie Pasta

Makes 6 servings.

Ingredients:

12 ounces fettuccini, uncooked
1 tablespoon olive oil
1 small onion, diced
3 green onions, thinly sliced
2 cloves garlic, minced
1 jalapeno pepper, seeded and finely chopped
1 tablespoon curry powder
1 large tomato, coarsely chopped
1 tablespoon soy sauce
1/2 cup broccoli florets
1 medium carrot, sliced
1/2 cup zucchini, diced
1/2 cup mushrooms, sliced
2 tablespoons honey
1/3 cup raisins

Method :

1. Cook pasta according to directions.
2. While pasta is cooking, heat olive oil in a nonstick skillet over medium heat.
3. Cook onion, green onion, garlic and jalapeno about 4 minutes or until tender.
4. Stir in curry powder.
5. Add tomato and soy sauce, reduce heat and simmer for 3 to 5 minutes.
6. Stir in vegetables and cook for 3 to 5 minutes.
7. Before draining pasta, pour 1/4 cup of water into the vegetable mixture.
8. Drain pasta and return to the saucepan.
9. Add the vegetable mixture, honey and raisins and mix well.

Nutritional values:

Calories 301,
Fat 4 g,
Sodium 116 mg,
Carbohydrate 59 g,
Protein 9 g,
Fiber 4 g.
Points 6.

Source :Low Fat Good Cooking

Spicy Cumin Chickpeas

Makes 8 servings.

Ingregients:

2 tsps. olive oil
1 large onion, chopped
3 small garlic cloves, minced
1 tsp. minced fresh ginger
4 canned tomatoes packed in tomato juice (reserve the tomato juice)
3 tsps. ground coriander
1/2 tsp. ground cumin
1/2 tsp. cinnamon
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 tsp. ground cloves
1/8 tsp. cayenne pepper
2 15-ounce cans of chick peas, drained and rinsed
1/4 cup minced fresh parley

Method:

1. In a large, heavy skillet, warm the olive oil over moderately low heat.
2. Add the onion, garlic, ginger and cook, stirring occasionally, until softened, 3 to 5 minutes.
3. Add the tomatoes, breaking them into pieces with the spatula.
4. Add 1/2 cup of the reserved tomato juice along with the remaining spices.
5. Cook, stirring occasionally for 5 minutes; add the chick peas.
6. Cook for an additional 10 minutes.
7. If the mixture gets too thick, add more tomato juice.
8. Add the parsley and toss.
9. Serve over rice.

Nutritional values:

Calories 160,
Fat 2.5g,
Saturated Fat 0g,
Cholesterol 0mg,
Sodium 540mg,
Carbohydrates 28g,
Dietary Fiber 6g,
Sugars 7g,
Protein 6.

Source : Low Fat Good Cooking

Low Fat Thai Chicken

Ingredients :

2 chicken breasts cut into slices
1/2 tsp garlic powder
1 tsp. Curry powder
1 Tbsp. Canola Oil
1 onion, sliced thinly
1 red pepper sliced thinly
1 can sliced chestnuts
1 can bamboo shoots
1 (14-oz.) can light coconut Milk * SEE NOTE *
1 Tbsp. Soy sauce
1 cup frozen peas

Method :

1. Heat oil in a large nonstick skillet over medium heat.

2. Add chicken slices, turning as needed until lightly browned. Remove chicken
to a plate.

3. Add onion, bell pepper, curry powder, garlic and a teaspoon soy sauce. Cook
for 2 minutes.

4. Stir in coconut milk, green peas, bamboo shoots and sliced chestnuts. Cook
for 2 minutes.

5. Add rest of soy sauce to mixture for taste as needed.

Source : low fat cooking