Cholesterol Free Lemon-Walnut Green Beans

Ingredients :

8 cups small green beans cooking spray
2 cups sliced green onions
1/3 cup chopped walnuts
1 1/2 tbsps. chopped fresh or 3/4 Tbsp crushed dried rosemary
5 tbsps. fresh lemon juice
1 1/2 tbsps. grated lemon rind

Method :

1. Arrange green beans in a steamer basket over boiling water.

2. Cover and steam 8 to 12 minutes or until crisp-tender.

3. Plunge beans into cold water to stop the cooking process; drain.

4. Spray a saute pan with cooking spray.

5. Over medium-high heat, add green onions, and sauté until tender.

6. Add green beans, walnuts, rosemary, and lemon juice; cook, stirring constantly, until thoroughly heated.

7. Sprinkle with lemon rind.

Serving Size : 8 servings.

Nutritional values:

Calories 110,
Fat 4g,
Cholesterol 0mg,
Sodium 20mg,
Carbohydrate 20g,
Fiber 9g.

Points 2.

Less fat Recipe : Cauliflower in Tomato Sauce - Zahra bel Bandoura

Ingredients :

1 head cauliflower
1 large potato
1 large onion
1 clove garlic
1 tablespoon olive oil
1/3 cup tomato sauce
4 cups water
1/2 teaspoon mint -- dried
1 cup chickpeas, cooked freshly ground black pepper

Method :

1. Break the cauliflower into separate florets.

2. Cut the potato into 1-inch cubes.

3. Chop the onion and mash the garlic.

4. Over low heat, saute the onions in the oil until transparent.

5. Add the potato, cauliflower and the garlic; then saute for a couple more minutes.

6. Mix the tomato paste with water, pour over the vegetables and cook for 15 minutes.

7. Add the chickpeas, mint and the pepper.

8. Cook for 10 minutes or until the vegetables are tender.

Makes 4 servings.

Per serving (excluding unknown items :

145 Calories;

5g Fat (27.3% calories from fat);

5g Protein;

22g Carbohydrate;

3g Dietary Fiber;

0mg Cholesterol;

144mg Sodium. Exchanges:

1 Grain(Starch);

0 Lean Meat;

1 Vegetable.

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

Author : Sanaa Abourezk

Source : Secrets of Healthy Middle Eastern Cuisine"

Formatted by : S(Formatted by Chupa Babi): * Exported from MasterCook *

Fat Free Heavenly Coffee Angel Food Cake

Ingredients :

1 cup sifted cake flour
2 tbsps. instant coffee, ground to a fine powder
1 tsp. cream of tartar in a coffee grinder
1 tsp. vanilla extract
1 1/4 cups sugar
1 tsp. coffee extract (or 1/2 tsp. salt substitute almond extract)
1 1/2 cups egg whites (10-12 large eggs) at room temperature

Method :

1. Place a rack in the center of the oven and preheat it to 325 degrees.
2. Sift the flour and ground instant coffee together onto a sheet of wax paper, then resift it with the sugar and salt onto a second sheet of wax paper.
3. In a large grease-free bowl of an electric mixer, add the egg whites and cream of tartar and mix on low speed till foamy.
4. Increase speed gradually to medium and beat until whites are stiff and shiny, but not dry.
5. Stop the mixer and add the vanilla and coffee extracts, whisking in once or twice by hand.
6. Carefully lift the wax paper holding the dry ingredients and sprinkle the flour mixture gently into the egg whites.
7. Using a spatula, carefully fold the dry ingredients into the whites till just incorporated.
8. Do not stir hard or the batter will deflate.
9. Very gently turn the batter into an ungreased tube pan and smooth the top lightly.
10. Place immediately in the oven and bake for 45 minutes or till well risen and golden on top.
11. soon as the cake is done baking, invert it (if your tube pan doesn't have 'feet", hang the pan upside down over the neck of a bottle.)
12. Allow the pan to hang upside down for several hours until completely cool.
(If it cools right side up, gravity will make it sink and become dense.)
13. To remove from pan, slide a long thin knife around the edge of the pan and the center tube to loosen it.
14. Top the cake with a plate, invert and lift off the pan.

Serving Size : 12 servings.

Nutritional values:

113 calories,
4 g protein,
24 mg carbs,
0 g fat,
0 mg cholesterol.

Source : Low Fat Good Cook.

Poblano Corn Relish

Ingredients :

2 fresh poblano chilies
1 small onion, diced
1 clove garlic, finely chopped
2 cups frozen corn kernels
2 tbsps. cilantro
1/4 tsp. salt
1/4 tsp. pepper
nonstick cooking spray

Method :

1. Preheat oven to 500 degrees.
2. Rinse poblano chilies and prepare baking sheet with aluminum foil.
3. Place on baking sheet and roast, occasionally turning until skin has completely blistered.
4. Immediately place chilies between damp, clean kitchen towels and set aside.
5. In a skillet sprayed with nonstick cooking spray, sauté onions and garlic until onions are translucent.
6. Add frozen corn kernels and continue to warm about 10 minutes.
7. Meanwhile, remove chilies from towel and peel off outer skin.
8. Remove stem and seeds.
9. Chop chilies into small pieces.
10. Add chilies, cilantro, salt and pepper to corn mixture and heat for about five minutes more.
11. Serve warm or cold.


Serving Size : 8 servings.

Nutritional values:
Calories 45,
Total fat 1g,
Cholesterol 0 mg,
Sodium 69mg,
Fiber 1g,
Carbohydrates 8g.

Points 2.

Source: Low Fat Cook Book

Low Fat Broccoli Mashed Potatoes

Ingredients :

2 small baking potatoes (1/2 lb.), unpeeled and quartered
3 cups 8 oz. small fresh broccoli florets and sliced stalks
1 medium onion, chopped
2 tbsps. nonfat cream cheese
1 tsp. butter flavor sprinkles
1/8 tsp. salt
Dash pepper

Method :

1. Place potatoes in a large saucepan
2. Add enough water to cover potatoes by about 2-inches.
3. Bring to a boil.
4. Reduce heat; cover and simmer for 10 minutes.
5. Add broccoli and onion.
6. Return to a boil.
7. Reduce heat, cover and simmer for 10 to 12 minutes or until broccoli is tender.
8. Drain well.
9. Add the remaining ingredients to the potatoes and broccoli.
10. Beat until smooth.


Serving Size : 6 servings.

Nutritional values:

Calories 85,
Fat 0.4 g,
Cholesterol 0m,g,
Sodium 99 mg,
Carbohydrates 18 g.

Source : Low Fat Good Cook.

Red Pepper and Garbanzo Bean Salad

Ingredients :

1 medium red bell pepper, diced
1 cup cooked garbanzo beans
1 1/2 cup chopped celery
1 small red onion, thinly sliced
1/2 medium cucumber (peel if waxed), thinly sliced

Vinaigrette Dressing:

1 tbsp. olive oil or vegetable oil
2 tbsps. lemon juice
3 tbsps. vegetable broth
1 tbsp. dry mustard
pepper to taste

Method :

1. In large bowl, stir together vegetables and beans.
2. In medium bowl, whisk vinaigrette ingredients together.
3. Cover and refrigerate for 30 minutes to 2 hours
4. Toss just before serving.


Serving Size : 6 servings.

Nutritional values:

Calories 58,
Sodium 136 mg,
Fat 3 g,
Fiber 2 g,
Carbohydrates 7 g,
Cholesterol 0 mg,
Protein 2 g.

Points 1.

Source: Healthy_Recipe.

Vegetable Bean Tostadas

Ingredients :

6 flour tortillas
1/2 cup fat free cottage cheese
1/4 tsp. salt
3 tbsps. lemon juice
15 oz. can garbanzo beans, rinsed and drained nonstick cooking spray
1/4 cup onion, minced
1 garlic clove, mince
1/4 cup fresh parsley, chopped
2 tbsps. fresh cilantro
1 tbsp. sesame seeds, toasted
2 cups cucumber, thinly sliced
3 cups fresh spinach, shredded
3 cups tomato, chopped
6 tbsps. fat free sour cream
1 tbsp. green onions, finely chopped

Method :
1. Arrange tortillas in single layer on baking sheet.
2. Bake at 350 degrees for 6 minutes on each side or until crisp.
3. Let cool on wire rack.
4. Place cottage cheese, salt, lemon juice, and garbanzo beans in a blender or food processor; process until smooth.
5. Spoon mixture into a bowl; set aside.
6. Coat nonstick skillet with cooking spray.
7. Place over medium-high heat and add onion and garlic; saute until tender.
8. Add onion mixture, parsley, cilantro, and sesame seeds to bean mixture, stirring well.
9. To serve: spread bean mixture evenly over each tortilla.
10. Top with cucumber, spinach, tomato, sour cream, and green onion.

Serving Size : 6 servings.

Nutritional values:

Calories 240,
Fat 5g,
Cholesterol 0mg,
Sodium 340mg,
Carbohydrate 39g,
Fiber 6g.

Points 4.

Source : Low Fat Good Cooking

Low Fat Creamy Potato Soup

Ingredients :

2 tbsps. reduced-calorie margarine
1 small onion, chopped
1 cup leeks, white part and 1 inch green, thinly sliced and rinsed well
1 lb. potatoes, peeled and diced
3 cups low-sodium vegetable broth
1 1/2 tsps. dried thyme leaves
1 cup skim milk
1 cup low-fat evaporated milk
salt and pepper to taste

Method :

1. In a large saucepan, melt the margarine; sauté the onion and leeks until translucent, about 10 minutes.

2. Add the potatoes and broth.

3. Bring to a boil.

4. Reduce the heat, partially cover the pan and simmer until the vegetables are tender (about 10 minutes).

5. Season with the thyme.

6. Allow to cool, then transfer the soup to a blender or food processor and purée.

7. Return soup to the pan.

8. Add the milks.

9. Heat thoroughly, stirring well, but do not boil.

10. Season with salt and pepper and serve.


Serving Size : 6 servings.

Nutritional values:

Calories 146,
Fat 3 g,
Carbs 21 g,
Sodium 177 mg,
Fiber 2 g

Points: 3.

Rice with Tomato - Ruz wa Banadoura

Ingredients :

1 small onion -- chopped
1 tablespoon olive oil
1 small ripe tomato -- diced
2 cups water
1 tablespoon tomato paste
1/2 teaspoon black pepper
1 cup rice

Method :

1. Saute the onion in the olive oil until transparent.

2. Add the diced tomatoes and cook for a couple of minutes.

3. Add the water, tomato paste, and the pepper.

4. Bring to a boil, then add the rice.

5. Cover and simmer over low heat for 20 minutes or until rice is tender and the liquid has been absorbed.

Yields: 4 servings.

Per serving:

Calories 260;
Fat 4g;
Cholesterol 0;
Fiber 2g;
Sodium 30mg.

Recipe By :"Secrets of Healthy Middle Eastern Cuisine" by Sanaa Abourezk

Source : MasterCook Feb 2009"

Formatted by : Chupa Babi

Pumpkin Raisin Cookies

These cookies are plump and moist.

Ingredients :

2 cups whole wheat pastry flour
1/2 cup sugar or other sweetener
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 cup pumpkin
1/2 cup soymilk or rice milk
1/2 cup raisins
1/2 cup chopped pecans or walnuts (optional)

Method:

1. Preheat oven to 350 degrees.
2. Mix flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg together in a large bowl.
3. Add pumpkin, milk, raisins, and nuts.
4. Mix completely.
5. Drop by tablespoonfuls onto an oil-sprayed baking sheet.
6. Bake 15 minutes, until bottoms are lightly browned.
7. Remove from oven and let stand 2 minutes.
8. Carefully remove from baking sheet with a spatula and place on a rack to cool.


Serving Size : 24 (3-inch) cookies.

Nutritional values:

Per cookie (with nuts):
79 calories;
2 g protein;
15 g carbohydrate;
2 g fat;
2 g fiber;
73 mg sodium.
Points with nuts: 1.

Per cookie (without nuts):
63 calories;
2 g protein;
15 g carbohydrate;
0.2 g fat;
2 g fiber;
72 mg sodium.
Points without nuts: 1.

Low Fat Cayenne Shrimp Stir Fry

Ingredients :

1 tsp. salt
1 tsp. cayenne pepper
3/4 lb. medium-sized peeled raw shrimp
1 tbsp. canola oil
3 large garlic cloves
3/4 c. sliced green onion
1 1/2 c. snow peas, strings removed
4 cups chopped vegetables, such as red or green pepper, carrots, celery, brocolli
2 tbsps. chicken or vegetable broth
1 tbsp. lemon zest

Method:

1. Toss shrimp with salt & cayenne.
2. Heat oil, on high, in non-stick pan.
3. Saute shrimp, stirring often, about 2 minutes.
4. Remove shrimp.
5. In the same pan, saute garlic and green onions for about 1 minute. Add peas, vegetables and chicken broth.
6. Reduce heat to medium and cook for about 3 minutes, until vegetables are crisp-tender.
7. Return shrimp to pan, with lemon zest and cook for 1 more minute. Serve with rice.

Serving Size : 4 servings.

Nutritional values:

153 Calories,
2.5 Fat.

Source : Low Fat Good Cooking

Mexican Pasta Salad

Ingredients :

8 Ounces medium shells, uncooked
2 Teaspoons olive oil
1/2 Teaspoon ground cumin
1 15 Ounce can black beans, rinsed and drained
1 11 Ounce can whole kernel corn, drained
1 Red bell pepper, cut into thin strips
3/4 Cup sliced green onions
1 2 1/4 Ounce can sliced black olives
3/4 Cup fat free mayonnaise
1/2 Cup fat free sour cream
1/4 Cup salsa
2 Tablespoons fresh cilantro, minced

Method:

1. Cook pasta, drain and rinse under cold water.
2. Toss with oil and sprinkle with cumin
3. Add salt to taste.
4. Layer pasta, beans, corn, bell pepper, green onions and olives in a large glass bowl.
5. Combine mayonnaise, sour cream, and salsa and mix well.
6. Spread mixture evenly over top of pasta salad, sprinkle with cilantro, cover and refrigerate overnight.

Serving Size : 6 servings.

Nutritional values:

Calories 309,
Total fat 4 grams,
Cholesterol 2 mg,
Sodium 868 mg,
Carbohydrate 57 grams,
Protein 12 grams,
Dietary fiber 7 grams.

Points 6.

Source : Low Fat Good Cooking

Deviled Eggs with a Twist

Ingredients :

1 dozen eggs
1/2 cup plain low-fat yogurt
1 tablespoon dijon mustard
1 teaspoon lemon juice
1 teaspoon paprika for dusting
chives for garnish

Method:

1. Place eggs in a large saucepan and cover with cold water.
2. Bring water to a boil and simmer for 10 to 12 minutes.
3. Remove from hot water, cool and peel.
4. Slice eggs in half lengthwise and remove yolks.
5. Place yolks in a medium bowl.
6. Mash together with yogurt, Dijon mustard, and lemon juice.
7. Fill the hollowed egg whites generously with the egg yolk mixture.
8. Sprinkle with paprika.
9. Chill in the refrigerator until serving.

Serving Size : 24 servings.

Nutritional values:

Calories 40
Fat 3 g,
Protein 3 g,
Carbs 1 g.

Source : Low Fat Good Cooking

Wet Reducing Soups :Corn, Tomato and Lime Soup

Ingredients :

1 1/2 tsps. olive oil
1/2 cup chopped onion
2 garlic cloves, finely chopped
1/2 to 1 jalapeno pepper, seeded and finely chopped
4 cups canned vegetable broth
3/4 cup canned diced tomatoes in juice
1 1/2 cups frozen corn kernels (about 10 oz)
3/4 tsp. ground cumin
1/4 teaspoon salt
1/4 cup chopped cilantro
3 tbsps. fresh lime juice
Salt, to taste

Directions:

Heat oil in large pot over medium heat.
Add onion and garlic.
Saute until onion is tender, about 8 minutes.
Add jalapeno pepper and sauté another minute.
Add broth, tomatoes, corn, cumin and salt and bring to boil.
Reduce heat and simmer for 15 minutes.
Stir in cilantro and lime juice.
Season soup to taste with salt.
Ladle soup into bowls and serve immediately.

Makes 4 servings.
Calories 129,
Protein 6 g,
Fat 4 g,
Carbohydrate 21 g,
Dietary Fiber 3 g,
Dietary cholesterol 4 mg,
Sodium 250 mg.
Points 2.

Low Fat Vegetarian Recipes - Vegetable Cheese Sandwich

Vegetable Cheese Sandwich

Ingredients :

1/2 cup low fat yogurt
2 tbsps. low fat mayonnaise
1 tbsp. mango chutney
2 tsps. lime juice
1 tsp. honey
1/4 tsp. curry powder (you can put less if you don't like it too spicy)
2 tsps. olive oil
1 red pepper
1 green pepper
1 small red onion.
8 slices of low calorie whole grain bread
4 ozs. low cal Jarlsberg cheese
1 medium tomato

Directions:

Slice the peppers, red onion, cheese and tomato.
Mix the yogurt, mayo, chutney, lime juice, honey, and curry powder. Set aside (put it in the fridge for the time being).

In a nonstick fry pan, heat oil, and add the peppers and red onion, stirring constantly till they go very soft.
Preheat the grill (broiler), place the bread slices on a baking tray, and spread the chutney mix over each slice.
Top with peppers, onion, cheese and tomatoes, and grill them (broil them) till the cheese melts and goes bubbly.

Makes 4 servings.
Calories 262,

Fat 3 g.
Points 4.

Healthy Low Fat Salad - Fresh Corn Salad

Fresh Corn Salad

Ingredients :

4 cups barley, cooked
1 cup frozen corn, thawed
1 cup green onion, sliced
½ Cup red bell pepper, chopped
½ Cup green bell pepper, chopped
½ Lime peel, grated
2 Tbs lime juice
½ Cup balsamic vinegar
3 Tbs vegetable oil
1 ½ tsp dill weed
½ Tsp salt

Directions:

1. Prepare barley according to package directions. Let cool.
2. Combine barley, corn, onion and peppers together in a large bowl.
3. To prepare dressing combine lime peel, juice, vinegar, oil, salt and dill
in a small bowl. Whisk to blend.
3. Pour dressing over corn mixture. Toss well.
4. Cover and refrigerate.

Makes 12 Servings.

Per serving: Cal 124, Fat 4g, Chol 0mg, Sod 94mg, Carb 22g, Pro 2g

Weight Reduction Recipes - Colourful Pasta Bean Salad

Colourful Pasta Bean Salad

Makes 4 servings as a main dish.
Calories 244,
Fat 5.5 g,
Cholesterol: 34 mg.
Sodium: 40 mg.
Carbohydrate 40 g,
Fiber 7.5 g.
Protein 10 g.
Points 5.

Ingredients :

3 cups cooked small shaped pasta such as penne, spirials or rotini
(I used Penne one time and spirials the next for the kids)
1 cup cooked pinto or kidney beans, drained and rinsed ( i used pinto)
1/2 cup chopped green pepper (1 used yellow just for color)
1/2 cup sliced green onions
1 cup chopped ripe tomato (you can used canned if no fresh on hand)
1 tbsp. olive oil
2 tbsps. flavored vinegar
1 tbsp. chopped fresh oregano (or 1 tsp. dried)
2 tbsps. grated parmesan cheese
1 tbsp. chopped fresh basil (or 1 tsp. dried)
fresh ground black pepper to taste

Directions :

1. Combine all ingredients in a large mixing bowl.
2. Mix well and chill until ready to serve, up to 1 day.
3. Serve on a bed of mixed greens.

Low Fat No Cholesterol Cooking : Baked Banana Pumpkin Bread

Baked Banana Pumpkin Bread

Ingredients

2 ripe bananas, mashed
1/2 cup egg substitute
1/3 cup vegetable oil
1 1/3 cups canned pumpkin puree
1/2 cup honey
1/2 cup white sugar
2 1/2 cups all-purpose flour
1 tsp. baking powder
1 tsp. baking soda
2 tbsps. pumpkin pie spice
1 tsp. ground cinnamon
3/4 cup raisins

Methaod :

1. Preheat oven to 350 degrees.
2. Grease a 9 x 5-inch loaf pan.
3. In a large bowl, stir together the mashed banana, eggs, oil, pumpkin, honey, and sugar. Combine the flour, baking powder, baking soda, pie spice, and cinnamon.
4. Stir the dry mixture into the banana mixture until just combined.
5. Fold in the raisins and walnuts, if desired.
6. Pour batter into the prepared pan.
7. Bake for 45 minutes, or until a toothpick inserted into the center of the loaf comes out clean. Cool loaf in the pan for 10 minutes before moving it to a wire rack to cool completely.
8. This can be made into muffins and the loaves freeze well.

Servings : 12
Calories 260,
Fat 1g,
Cholesterol 0mg,
Sodium 190mg,
Carbohydrate 63g,
Fiber 5g.
Points : 4

Recipe by

Low Fat Whole Wheat Chips

Whole Wheat Chips

Ingredients

8 10-inch whole wheat tortillas,
pita or flatbread
2 to 3 tsps. sun dried tomato or Italian salad dressing

Method:

1. Cut tortillas, pita or flatbread into 8 wedges.
2. Brush lightly with salad dressing (be careful not to use too much dressing or chips will be soggy).
Servings - 4Bake at 400 degreses for 8 to 10 minutes or until chips are crisp. Serve with variety of dips.

Servings : 8
Calories: 58
Carbohydrates: 6g
Protein: 2g
Fat: 1g
Fiber: 2g.
Points 1.

Veggie Tomato Soup

Serves 4

Rachael Ray

Ingredients
1/4 cup extra virgin olive oil (EVOO), divided
1 medium onion, chopped
2 carrots, peeled and chopped
3 stalks celery (from the center of the bunch with some leaves), chopped
3 cloves garlic, chopped or grated
1 quart chicken or vegetable stock
1 can crushed tomatoes (28 ounces)
1 ciabatta loaf, cut into 1-inch cubes
1/4 cup garlic flakes or powder
1/4 cup grated Parmigiano Reggiano cheese
2 tablespoons dried oregano
1 bag Smartfood brand popcorn (optional)

Preparation
Pre-heat the oven to 400°F.

Pre-heat a heavy-bottomed pot over medium heat with two turns of the
pan of EVOO, about 2 tablespoons. Add in the onions, carrots, celery
and garlic, and cook for 3-4 minutes until the vegetables become soft.

Add in the stock and crushed tomatoes.

Bring up to a bubble, then reduce the heat until the soup is simmering
and cook for 10-15 minutes.

While the soup is simmering away, mix together the bread cubes, 2
tablespoons of EVOO, garlic flakes, cheese, and oregano in a large
mixing bowl and spread them out evenly onto a cookie sheet. Bake in
the oven for 10-15 minutes or until crispy and golden. You may have to
occasionally give them a turn or two so all the sides get browned.

To serve, ladle the soup into bowls and top with the croutons or a
handful of cheesy popcorn.

--
Sometimes the angels fly close enough to you that you can hear the
flutter of their wings.