WW Herbed Vegetable Chips - 2 pts

Ingredients:

4 spray  olive oil cooking spray -- (s)

1 medium  zucchini -- sliced crosswise into 1/8-inch-thick slices

1 medium  yellow summer squash -- sliced crosswise into 1/8-inch-thick slices

2 small  sweet potatoes -- peeled and sliced crosswise into 1/8-inch-thick slices

2 large  carrots -- peeled and sliced diagonally into 1/8-inch-thick slices

1 teaspoon  kosher salt -- or more to taste

1 teaspoon  fresh oregano -- or more to taste

Preparation Method :

1. Preheat oven to 200ºF. Coat 2 large baking sheets with cooking spray.

2. Place zucchini and squash in a single layer on one baking sheet. Place potatoes and carrots in a single layer on other baking sheet. Coat vegetables with cooking spray and season tops of vegetables with salt and oregano.

3. Roast for 1 hour and then rotate trays. Roast until vegetables are crisp and dry, about 30 to 60 minutes more. Yields about 1/3 cup per serving.

Notes: 

1. If possible, use a mandolin to evenly slice the vegetables.

2. To keep chips crisp, store completely cooled chips in an airtight container or zip-close plastic bag for up to 3 days. To re-crisp already cooked chips that have gone soft, cook on a baking sheet for about 10 minutes at 250ºF.

3. Try substituting red potatoes, turnips or rutabagas for a delicious change of pace.

Chips are quintessential party food. You can buy a bag of ho-hum light chips at the store. Or you can bake your own from a variety of delicious, colorful vegetables.

Per Serving (excluding unknown items): 

107 Calories; 

1g Fat (8.8% calories from fat); 

3g Protein; 

23g Carbohydrate; 

5g Dietary Fiber; 

0mg Cholesterol; 

494mg Sodium.  

Exchanges: 

1 Grain(Starch); 

1 1/2 Vegetable; 

0 Fat.

Source: "Milwaukee Journal Sentinel"

Formatted by : Chupa Babi

* Exported from MasterCook *

Marinated Heirloom Tomatoes with Tarragon

A simple marinade of shallots, balsamic vinegar, and fresh tarragon makes the most of summer tomatoes. Try a variety of heirloom tomatoes in this dish for their different colors and flavors. Side dishes don't get any easier than this one. All you need to do is slice up the tomatoes and drizzle with a mixture of olive oil, vinegar, and tarragon. Prepare this one hour before you eat, and serve it at room temperature.

Yield: 8 servings (serving size: about 3 tomato slices)

Ingredients :

1/4 Cup Finely Chopped Shallots
1 Tablespoon Chopped Fresh Tarragon
2 Tablespoons Balsamic Vinegar
4 Teaspoons Extra Virgin Olive Oil
2 Pounds (About 6 Medium) Heirloom Tomatoes, Cut Into 1/4-Inch-Thick Slices
1/4 Teaspoon Salt
1/4 Teaspoon Freshly Ground Black Pepper

Preparation :

1. Combine first 4 ingredients in a bowl, stirring well.
2. Arrange tomatoes on a platter.
3. Sprinkle tomatoes evenly with salt and pepper.
4. Drizzle with shallot mixture.

Nutritional Information :

Calories: 57
Fat: 2.7g
Saturated fat: 0.3g
Monounsaturated fat: 1.8g
Polyunsaturated fat: 0.2g
Protein: 0.9g
Carbohydrate: 7.6g
Fiber: 0.8g
Cholesterol: 0.0mg
Iron: 0.4mg
Sodium: 79mg
Calcium: 19mg

Source : Cooking Light AUGUST 2006 via MyRecipes.com

Shark Citrus Salad

Yield: 4 servings

1 lb Shark, poached, cubed.
Lettuce leaves: any assortment of radicchio, romaine, red leaf, curly endive

Dressing:

2 jalapeño chiles, seeded and finely chopped
2 cloves garlic, pressed or minced
1/2 bunch cilantro, chopped
1/2 tsp salt and pepper (or to taste)
Juice of 4 limes (about 3/4 cup)
Lime Wedges

Procedures :

1. Mix all dressing ingredients together.
2. Chill. Before serving, gently toss fish cubes and dressing together.
3. Serve on lettuce beds, with lime wedges for garnish.

Nutrition (per serving):

Calories 167;
Protein 25 g;
Carbo. 6 g;
Fat 5 g;
Cholesterol 57 mg;
Sodium 361 mg

Source : The Dallas Morning News Recipe Of The Day Mailer

No-Fat, Mashed Red Spuds

Ingredients :

5 pounds baby red potatoes, skin on
1 cup skim milk*
4 green onions, diced
1 cup chopped fresh Italian parsley
Salt, to taste
Pepper, to taste

Directions :

1. Boil potatoes until tender. Do not remove skin. Chop/mash by hand or with hand mixer.
2. Add milk, onions, parsley, salt and pepper, and blend until mixed well.

Source: www.kcbs.us
www.melissas.com

Fat Free Apple Pie

Ingredients:

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

Preparation:

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

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

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

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

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

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

Source : Fat Free Vegan

Chocolate No-Fat Cake

Yield: 18 pieces.

Ingredients :

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

Method :

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

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

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

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


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

Per Serving:

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

Source : Low Fat Good Cooking

Fat Free Polenta Pizza

Serves 8

Ingredients :

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

Method :

1. Preheat oven to 450F.

2. Spray pizza pan with nonstick cooking spray.

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

4. Spread polenta evenly on pizza pan.

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

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

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

Nutritional Information : Per Serving:

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

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


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

Diet Recipes - Black-Eyed Pea Dip

Makes about 1 1/4 cups

Ingredients :

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


Method :

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

2. Transfer to a serving bowl.


Per tablespoon:

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

Exchanges:

Free food, 0 Carbohydrate Servings

Source : EattingWell magazine
Formatted by : Chupa Babi

Fat Free Teriyaki Tofu and Vegetable Kabobs

(serves 4)

Ingredients :

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

Teriyaki Grilling Sauce:

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


Preparation Method :

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

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

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

Recipe by : Sue in NJ, Fat Free Vegan

Fat Free Recipes - Lemon-Zucchini Relish

Yield: 4 cups (serving size: 2 tablespoons)

Ingredients :

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


Method :

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

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

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

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


Nutirtional Info :

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

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

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

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

Fat Free Recipes - Carrot Tofu Cake

Serves 10
Time: 30 - 60 mins

Ingredients :

4 1/2 cups finely shredded carrots
1 cup soft tofu, or silken tofu
3/4 cup applesauce
2 cups wheat flour
2 cups sifted brown sugar
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon vanilla
1 teaspoon cinnamon
1/2 cup raisins

Method :

1. Finely chop carrots in a food processor and sift brown sugar. Blend tofu, applesauce, flour, sugar, baking soda, salt, vanilla, and cinnamon.

2. Stir in carrots and raisins.

3. Pour into pan and bake for 45 minutes at 350.

4. Let cool completely and frost with Coconut Icing.

Source: CDkitchen.com
Formatted by : Chupa Babi: 03.25.08

Fat Free Cooking Recipes - Wholemeal Apple and Banana Muffins

Recipe makes 12 Muffins

Ingredients :

2 cups wholemeal self-rising flour
2 teaspoons ground cinnamon
1/2 cup Equal sugar substitute
2 ripe banana, mashed
1 apple (granny smith or royal gala, cored, peeled and corsely grated)
60 g low-fat butter, melted, cooled
3 egg white, lightly whisked
1/2 cup unsweetened apple juice

Directions :

1. Preheat oven to 180 degrees celsius. Line a 12 hole, 80ml (1/3 cup) capacity muffin pan with paper muffin cases or spray with cooking oil.

2. In a large bowl mix flour, cinnamon and Splenda until combined.

3. Combine Banana, apple, spread, egg whites and apple juice in a bowl. Add to dry ingredients. Use a metal spoon to fold together until just combined (don't over mix).

4. Spoon mixture evenly into prepared pan. Bake for 20 mins or until cooked.

5. Stand for 2 mins befor turning out onto a wire rack to cool.

Nutrition Facts :

Serving Size 1 Muffins 57g

Calories 59
Calories from Fat 1 (1%)
Amount Per Serving %DV

Total Fat 0.1g 0%
Saturated Fat 0.0g 0%
Monounsaturated Fat 0.0g
Polyunsaturated Fat 0.0g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 14mg 0%
Potassium 110mg 3%
Total Carbohydrate 13.9g 4%
Dietary Fiber 1.0g 4%
Sugars 10.4g

Protein 1.3g 2%
Vitamin A 19mcg 0%
Vitamin B6 0.1mg 4%
Vitamin B12 0.0mcg 0%
Vitamin C 2mg 4%
Vitamin E 0mcg 0%
Calcium 7mg 0%
Iron 0mg 1%

Recipe By : Chef Trishs
Source : Recipezaar.com

Fat Free Cooking Recipes - Cauliflower Poppers

Yields : about 1/2 cup per serving.

Ingredients :

1 sprays cooking spray
1 small head cauliflower
1/2 tsp ground cumin
1/2 tsp chili powder, or more to taste
1/2 tsp table salt
1/2 tsp black pepper

Directions :

1. Preheat oven to 400°F. Coat a baking sheet with cooking spray.

2. Cut cauliflower florets into bite-sized pieces. (There should be about 4 cups.) Place cauliflower in a medium bowl and add cumin, chili powder, salt and pepper; toss well to coat.

3. Spread cauliflower on prepared baking sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes.

Nutritional Info
Fat: 0.1g
Carbohydrates: 2.0g
Calories:9.4
Protein: 0.7g

Fat Free Cooking Recipes - Caramel Sweet Potato Casserole - Fat free

Caramel Sweet Potato Casserole - Fat free

Serving Size : 6
Preparation Time :40 mins
Categories : Casseroles

Ingredient -

1 Lg Egg White
1/2 C Evaporated Skim Milk
3 C Sweet Potatoes, Mashed -- cooked (about 4 med)
1/2 C Dates -- pitted, chopped
2 Tbsp Maple Syrup

Preparation Method :

1. In med. mixing bowl, whip together egg white and evaporated skim milk.
2. Add yams; stir till smooth. Add dates to mixture and mix well.
3. Spoon mixture into a 1 1/2 qt casserole.
4. For topping, pour maple syrup over top of mixture in casserole.
5. Bake in a 350 deg. F. oven for 25 to 30 min. or until hot.

Recipe By : Linda Verillo from Better Homes and Gardens

Fat Free Breakfast Recipes - Spiced Ratatouille

Spiced Ratatouille - 0 pts

Ingredients :

2 tsp. sweet paprika
1/2 tsp. ground cinnamon
1/4 tsp. ground ginger
2 medium zucchini, 3/4 lb., cut into 1/2-inch slices
1 small eggplant, 3/4 lb., cut in 1-inch cubes*
1 large red bell pepper, seeded and diced
1 large red onion, diced
2-3 large garlic cloves, minced
1 Tbsp. fresh lemon juice
2 tsp. dried basil
Salt and freshly ground black pepper, to taste

Preparation Method :

In a deep, medium skillet over medium heat, toast the paprika, cinnamon and ginger about 1 minute or until fragrant, stirring constantly with a wooden spoon. Add the zucchini, eggplant, pepper, onion and garlic. Pour in 3/4 cup water. Add the lemon juice. Cover and bring the liquid to a boil. Reduce the heat and simmer until the vegetables are tender, about 15 minutes.

Add the basil. Season to taste with salt and pepper. Cook until the eggplant is very soft and the stew is thick, about 10 to 15 minutes, stirring occasionally. Remove the cover during cooking if there seems to be too much liquid. Serve at room temperature or slightly chilled. Store tightly covered in a refrigerator for 4-5 days.

Makes 6 servings.

Per serving: 46 calories, 0 g. total fat (0 g.saturated fat), 10 g. carbohydrate, 2 g. protein, 3 g. dietary fiber, 10 mg. sodium.

*Eggplant may be used with or without peel.*

This southern French dish is tough to pronounce (ra-tuh-TOO-ee) and even tougher to resist. Typically ratatouille combines eggplant, tomatoes, onions, bell peppers, zucchini, garlic and herbs stewed together. This ratatouille is spiced with cinnamon, paprika and basil, among other seasonings.

Source: American Institute Cancer Research
Formatted by : Chupa Babi in MC

Fat Free Celebration Cake

Ingredients :

1 box supermoist cake mix
1 can of mandarin oranges with juice
1/3 cup of apple sauce
1/2 cup of eggbeaters or 2 eggs

Mix together
Bake 30 minutes at 350 degrees

Topping :

8oz container of cool whip
8oz can of crushed pineapple add juice
1 box of sugar free fat free instant pudding
Mix together frost cake
Let sit overnight

Only 2 points per serving size on your box of cake mix
Source : From a Weight Watchers Meeting.