Meatless Baked Beans

Makes 8 servings.

Ingredients :

1 lb. dried navy beans
6 cups water
1 small onion, chopped
3/4 cup low sodium ketchup
3/4 cup brown sugar
3/4 cup water
1 tsp. dry mustard
2 tbsps. dark molasses
1 tsp. salt

Method :

1. Soak beans in 6 cups water overnight in large soup kettle.
2. Cook beans in water until soft approximately 1 1/2 hours.
3. Drain, discarding bean water.
4. Mix together all ingredients in slow cooker.
5. Cover and cook on low for 10 to 12 hours.

Nutritional values:

Calories 310,
Fat 1g,
Cholesterol 0mg,
Carbohydrate 65g,
Fiber 14g.
Points 5.

Source : Low Fat Good Cooking

Fat free Cranberry Sparkler

Ingredients :

2 quarts light cranberry juice
2 liters diet ginger ale
1 liter club soda
frozen cranberries or strawberries for garnish

Method:

1) Combine juice, ginger ale and club soda in a large punch bowl.
2) Float frozen berries in the punch as a simple icy garnish.
3) Serve at once.

Makes about 5 quarters, 20 cups.

Nutritional values:

Calories 16,
Fat: 0 g.

Forest Mushroom Sauce

Serving Size : 4

Ingredients :

1 Medium Onion -- Finely Chopped
1 Garlic Cloves -- Peeled And Finely Chopped
2 Slices Fresh Ginger Root -- Quarter-Sized, Peeled And Finely Chopped
2 Teaspoons Extra-Virgin Olive Oil -- Or Virgin Olive Oil
1/2 Pound Cremini Mushrooms -- Halved And Thinly Sliced
1/2 Pound Shiitake Mushrooms -- Halved And Thinly Sliced
1/2 Pound Chanterelle Mushrooms -- Halved And Thinly Sliced
1 Cup Dry White Wine -- Or Stock
1 Tablespoon Balsamic Vinegar
1 Tablespoon Fresh Tarragon -- Finely Chopped

Preparation Method :

1. Place the onion, garlic, and ginger in a very large saucepan.

2. Drizzle with the oil and stir around in the pan until all three ingredients are lightly coated with the oil.

3. Cook over low heat, partially covered, stirring occaisionally, until the onion is tender, about 10 minutes.

4. Add the musghrooms and wine or stock and increase the heat to medium.

5. Cover and cook, stirring occaisionally,

6. Until the mushromms have wilted down to about half their original volume, about 6 minutes.
7. Uncover and cook over moderately low heat until the mushrooms ar very soft and the liquid in the pan evaporates, about 20 to 25 minutes.

8. Remove from the heat and stir in the vinegar and tarragon.

Textured yet tender, this sauce has all the rich colors of late autumn in redwood country and the woody flavors of a New England forest.

Tip”s : Serve with [favorites] either grilled, broiled, or roasted. Also with sauteed or poached [favorites].

Per Serving (excluding unknown items):

430 Calories;
4g Fat (7.0% calories from fat);
12g Protein;
93g Carbohydrate;
14g Dietary Fiber;
0mg Cholesterol;
22mg Sodium.

Exchanges:

2 1/2 Grain(Starch);
9 1/2 Vegetable;
0 Fruit;
1/2 Fat.

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

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]"

S(Formatted by Chupa Babi): "May 2009"

Easy To Make Fresh Apple Cake

Ingredients:

2 eggs or 1/2 cup egg substitute
1 1/2 cups granulated sugar
1/2 cup applesauce
2 teaspoons vanilla extract
2 teaspoons apple pie spice
1/2 teaspoon salt
2 teaspoons baking soda
2 cups all-purpose flour
4 cups apples, peeled and diced

Method :

1. Heat oven to 325 degrees.
2. Beat eggs and add sugar, applesauce, vanilla, apple pie spice, salt and baking soda.
3. Slowly add flour.
4. Fold in apples and spread mixture in a 9 x 13 pan.
5. Bake for one hour.
6. Cake is best after being refrigerated for one to two days before serving.

Makes 24 servings.

Nutritian Value :

Calories 98,
Fat 0.3 g,
Sodium 118 mg,
Fiber 0.8 g.


Points 2.

Charlie Trotter's Carrot Consomme - 1 pt; 25g Carbohydrate; 8g Dietary Fiber

Serving Size : 8

Ingredients :

4 pounds carrots
1 large white onion – unpeeled
2 whole cloves
2 inches fresh ginger -- split in half lengthwise
2 celery ribs
2 bay leaves
5 black peppercorns
2 sprigs thyme
3 quarts water

Preparation Method :

1. Combine all the ingredients in a large pot with 3 quarts of water. Bring the soup to a simmer over medium-high heat, then reduce the heat to a slow simmer for 3 hours.

2. Remove from the heat and cool for 1 hour. Strain carefully through a fine mesh strainer.

3. Discard the vegetables and reserve the broth. Season to taste with salt and pepper.

Makes 2 quarts (8 one-cup servings).

TIPS: Chef Trotter, owner of the acclaimed Chicago restaurant that bears his name, adds ginger to this broth to tang the carrots' sweetness.

Per Serving (excluding unknown items) :

106 Calories;
1g Fat (6.5% calories from fat);
3g Protein;
25g Carbohydrate;
8g Dietary Fiber;
0mg Cholesterol;
96mg Sodium.

Exchanges :

0 Grain(Starch);
4 1/2 Vegetable;
0 Fat.0 Vegetable;

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

Description: "1 pt"
Cuisine: "Jewish"
Source: "The New York Times Passover Cookbook"
Formated by : Chupa Babi "May 2009"

Fatfree Tomato Bean Soup

Ingredients :

1/2 pound dried white beans, re hydrated
1 19 ounce can no salt added stewed tomatoes, undrained
1 10 3/4 ounce can no salt added tomato sauce
1 cup water
2 green onions, sliced
1/2 teaspoon dried basil
1/2 teaspoon dried parsley
1/2 cup shredded cheddar cheese

Method :

1. Rehydrate beans according to package directions.
2. Discard soaking water and rinse beans with cold water.
3. Combine all ingredients except cheese in a medium saucepan and bring to boil.
4. Reduce heat and simmer for about 10 minutes, stirring occasionally.
5. Top with cheddar cheese and serve.

Nutritional values:

Calories 249,
Fat 2 grams,
Cholesterol 3 mg,
Sodium 151 mg,
Carbohydrate 44 grams,
Protein 17 grams,
Fiber 17 grams.

Points 4.

Makes 4 Servings

Less Fat Blueberry Freeze

By varying the amount of soymilk or rice milk, you can make this smoothie thick enough to with a spoon or thin enough to drink through a straw.

Ingredients :

1 cup frozen blueberries
1 cup frozen banana chunks
1 1/2 to 3 cups fortified vanilla soymilk or rice milk
1/4 cup apple juice concentrate

Directions:

1. Place all ingredients into blender.
2. Process on high speed until smooth, 2 to 3 minutes, stopping blender occasionally to move unblended fruit to the center with a spatula.
3. Serve immediately.

Makes 3 to 4 cups.

Nutritional values:

Calories 111,
Fat 1 g,
Carbs 25 g,
Protein 2 g,
Sodium 18 mg,
Fiber 2 g.

Points 2.

Reduce Fat with Lemon Fruit Dip

Ingredients :

8 oz. Lowfat yogurt
1 tsp. Lemon juice
3 tsp. Brown sugar

Method :

1. Combine above ingredient.
2. Grate 1 tablespoon lemon peel into dip.
3. Refrigerate 2 hours before serving

Source : Low Fat Good Cook

low Fat Beef Oriental Rice

Ingredients :

1 1/2 pounds lean round steak
1/4 teaspoon minced onion
1/4 teaspoon minced garlic
1 tablespoon low sodium soy sauce
1/4 cup water
1/8 teaspoon coarsely ground pepper
1 low sodium beef bouillon cube
1 1/2 cups hot water
1 16 ounce package frozen broccoli florets
1 16 ounce package frozen cauliflower florets
1/2 cup julienned carrot
2 1/2 cups sliced fresh mushrooms
1/2 cup sliced water chestnuts
1/2 cup chopped celery
4 cups cooked white rice

Method :

1. Preheat oven to 350 degrees.
   
2. Add round steak to baking pan, sprinkle with onion, garlic, soy sauce, 1/4 cup water and pepper; bake for 30 minutes.
   
3. Remove meat from oven and cut into bite sized pieces.
   
4. In a large saucepan, dissolve bouillon cube in 1 1/2 cups hot water.
   
5. Add remaining ingredients, except the rice and heat to boiling; reduce heat and simmer 15 minutes.
   
6. Add the steak and simmer 15 minutes.
   
7. Serve over rice.

Makes 6 servings.

Nutritional information :

Calories: 349,
Fat: 5.2 g,
Cholesterol: 55.9 mg,
Sodium: 186 mg,
Protein: 34 g,
Carbohydrate: 40.8 g.

Source : Low fat good cooking.

Less Fat Ginger Oatmeal Crisps

Ingredients :

2 eggs
3/4 c. sugar
1/4 tsp. ground ginger
1/2 tsp. vanilla
1/4 tsp. salt
1 tbsp. butter, melted
2 tsps. baking powder
1 3/4 c. quick cooking oats

Method :

1. Heat oven to 350 degrees.

2. In large bowl beat eggs until frothy.

3. Add sugar, ginger, vanilla and salt;

4. Mix until sugar is dissolved, about 2 minutes longer.

5. Blend in butter and baking powder, then fold in the oats.

6. Cover a large cookie sheet with ungreased foil.

7. Drop the batter onto sheet in rounded teaspoonfuls spaced 2" apart.

8. Bake in center of oven until the edges are golden brown, 10 to 12 minutes.

9. Remove from pan while hot and cool on a rack.

10. Repeat with remaining batter.Serving Size : 5 servings.

Nutritional information :

58 cal,
1g fat.

Makes 24 cookies.

Source : Low fat good cooking.

Diet Food : Glazed Carrots

Ingredients :

1 pound baby carrots
1 tablespoon butter
2 tablespoons brown sugar
1/2 cup apple juice
2 tablespoons of fresh ginger
1/4 teaspoon cumin, toasted for 3 minutes in a hot oven.
1 teaspoon white pepper
A pinch of salt

Method :

1. In boiling water, cook carrots for about 10 minutes or until tender. Let
carrots cool.

2. Melt butter and sugar in a pot. Stirring often.

3. Reduce heat and cook for 5 minutes to caramelize, remove from heat.

4. Add juice, bring to a boil and reduce heat. Liquid will be a light syrup.

5. Add the carrots, ginger and cumin to the liquid. Stir.

6. Cook mixture on medium heat until glazed. Add salt and pepper.

Yield: Serves 4

Nutritional information (per serving)

Cal 110,
Fat 3 G,
Chol 8 mg,
Sod 339 mg,
Carb 20 G,
Sugar 16 G,
Pro 1.4 G,
Cal 41 mg,
Iron 1 mg.

Source : low fat good cook.

Low Fat Skewed Teriyaki-Pineapple Chicken Recipes

Ingredients :

1 lb boneless, skinless chicken breast
1 cup teriyaki sauce or marinade
1 1/2 cups fresh pineapple (cut into large chunks)
or
1 can pineapple chunks Skewers

Method :

1. Cut uncooked breasts into pieces (large bite-sized) and place in zip-lock bag or storage container.

2. Add teriyaki sauce and marinate at least 1 hour (preferably in the refrigerator over night).

3. Remove chicken from marinade and set aside for basting while grilling.

4. Skewer approximately two pieces of chicken for every one chunk of pineapple.

5. If using wooden skewers, make sure to moisten them before skewering to minimize burning while grilling.

6. Grill, rotating every few minutes, for about 15 minutes, or until chicken is cooked through; do not overcook.

7. This dish is excellent served with brown rice and freshly grilled green veggies such as snow peas or broccoli.

Serving Size : 5 servings.

Nutritional information (per serving) :

220 calories
3 g total fat
14 g carbohydrate
32 g protein

Source : Low fat good cook.

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.