Weight Loss Menu Plans - Ham & Parm Grilled Sandwich

Ham & Parm Grilled Sandwich

Points : 4

Ingredients:

2 slices whole wheat bread
5 slices OSCAR MAYER Thin Sliced Smoked Ham
2 thin slices tomato
1 Tbsp. KRAFT Light Zesty Italian Reduced Fat Dressing
2 tsp. KRAFT 100% Grated Parmesan Cheese

Method :

1. Cover 1 of the bread slices with ham, tomatoes and remaining bread slice.
2. Mix dressing and cheese; spread evenly onto outside of sandwich.
3. Cook in skillet sprayed with cooking spray on medium heat 3 min. on each side or until golden brown on both sides.

Nutrition Facts :
Calories 230 , Total fat 6 g, Dietary fiber 4 g

Quick Healthy Recipes - Savory Stuffed Mushrooms

Savory Stuffed Mushrooms

POINTS® value : 2
Servings : 4

Ingredients :

1 pound large mushrooms
1 cup finely chopped onions
2 garlic cloves
2 tsp olive oil
3 Tbsp fresh basil
3/4 cup fresh bread crumbs
Salt & pepper to taste
3 Tbsp dry sherry
1 Tbsp low-sodium soy sauce

Instructions :

1. Rinse the mushrooms well and pat dry. Remove the stems by carefully twisting them free by hand or by scooping them out with a small spoon. Chop the stems and set them aside.

2. Preheat the oven to 450 degrees.

3. In a large skillet, saute the onions and garlic in the oil on medium heat for about 8 minutes, until golden. Stir in chopped mushroom stems and continue to saute for another 2 minutes. Ad the basil, parsley, bread crumbs and salt & pepper. Cook for another 2 or 3 minutes, stirring constantly, and set aside.

4. In a mixing bowl, combine the sherry and soy sauce. Tumble the mushroom caps in the sauce to thoroughly coat them. Fill each mushroom with the sauteed bread crumb mixture. Arrange the stuffed mushrooms in a non stick or very lightly oiled or sprayed paking pan and bake, uncovered, for 15 to 20 minutes, until the mushrooms begin to release their juices and the filling is browned and crunchy.

5. Serve hot.

Daily Diet Menu - Country Living Asian Spice Mix

Country Living Asian Spice Mix

Makes approx 1 cup

Ingredients :

Peel of 1 orange, pith removed, sliced into 1- by 1/2-inch strips
4 Scotch bonnet chiles, cut into 1/4-inch slices
1/2 cup sesame seeds
1 tablespoon plus 1 teaspoon ground ginger
1 tablespoon plus 1 teaspoon ground garlic
1 tablespoon plus 1 teaspoon anise seed
2 teaspoons kosher salt

Direction :

Make the spice mix:
1. Preheat oven to 200° F.
2. Line 2 baking sheets with parchment paper. Place the orange peel on one and the chile pepper slices on the other and bake until dry -- about 1 hour for the orange peel and about 90 minutes for the peppers.
3. Remove from oven and let cool.
4. Place 1 tablespoon plus 1 teaspoon orange peel and the remaining ingredients in a bowl and toss to combine.
5. Store in an airtight container for up to 6 months.

Nutritional Information (per serving 1 tablespoon)
Calories 33.7; Total Fat 2.4 g; Sodium 268 mg; Carbohydrates 2.7 g; Fiber .6 g; Protein 1.2 g

Source: Country Living Magazine
Formatted by : Chupa Babi in MC

Low Fat Vegetarian Recipes - Spice Hunter Asian Coleslaw

Spice Hunter Asian Coleslaw

Serves: 6 - 8 side dishes

Ingredients :

1 pound cabbage, thinly sliced
1/2 pound Napa cabbage, thinly sliced
3 green onions, chopped
1 carrot, grated
1 cup cucumber, peeled & thinly sliced
1 cup red bell pepper, chopped
2 tablespoons asian spice blend or Old Bay Seasoning
to taste
1/4-1/2 cup oil
1/2 cup seasoned rice vinegar

Method :

1. Combine cabbages, onions, carrot, cucumber, and bell pepper in a large bowl.
2. Make coleslaw dressing by whisking together spice mix, oil and vinegar in a separate bowl.
3. Pour dressing over vegetable mixture, toss, chill and serve.

ChupaNote: the original recipe called for a spice mix that I didn't have and I substitute Old Bay and an additional 1 teaspoon of red pepper flakes. Any off the shelf asian spice blend would work also. If you don't have rice vinegar, try lime juice or a mix of lemon lime juice.

Source: Adapted from The Spice Hunter recipe
Formatted by : Chupa Babi in MC

Brown Rice Recipes - Baja Black Beans Corn and Rice

Baja Black Beans Corn and Rice

Serves 6

Ingredients :

6 cups (1.2kg) brown rice, cooked
1 2/3 cups (425g) black beans, (one 15-ounce can),
rinsed and drained
1 2/3 cups (425g) corn, (one 15-ounce can), drained
4 fresh tomatoes, diced
1/2 cup (90g) red onion, chopped
1/2 cup (20g) cilantro, chopped
1 jalapeno chile pepper, seeded and diced
2 Tbsp (30mL) fresh lime juice
1 Tbsp (15mL) olive oil
1/2 tsp (3g) salt
1/4 tsp (1g) freshly ground black pepper
2 dashs hot sauce

Method :

1. Cook brown rice.

2. In a medium bowl, combine black beans, corn, tomatoes, onion, cilantro, jalapeno, lime juice, oil, salt, pepper, and hot sauce.

3. To serve, place a scoop of hot rice in a bowl or on a plate, top with a generous scoop of the black bean mixture. Stir together before eating.

Nutrition Facts-
Calories: 499; Total Fat: 6g; % Calories from fat: 10%; Protein: 19g; Carbohydrate: 96g; Cholesterol: 0mg; Sodium: 2193mg

A south of the border blend of textures and flavors. Serve hot as a main dish or side dish with grilled favorites.

Source: HealthNotes by Puritan
Formatted by : Chupa Babi in MC

Healthy Cooking Recipes - Cupboard Black Beans - Caribbean

Cupboard Black Beans - Caribbean - 0 pts, 10g carbs, 4g fiber

Ingredients :

1 Can (16 ounces) black beans, drained and rinsed
1/2 Cup spicy tomato juice
2 Tablespoons chopped fresh cilantro
1 Tablespoon green pepper flakes
1 Tablespoon dried minced onion
1/2 Teaspoon dried minced garlic

Direction :

1. In small saucepan over medium heat, combine beans, reserved tomato juice, cilantro, green pepper flakes, onion and garlic.

2. Cook 10 minutes or until heated throughout.

Nutrional Information :
Calories 50; Total Fat 0.5g; Saturated Fat 0g; Cholesterol 0mg; Sodium 190mg; Potassium 78mg; Total Carbohydrate 10g; Dietary Fiber 4g; Sugars 1g; Protein 4g

ChupaNote: Everything in this recipe is in the cupboard, including dried cilantro. When we come home from away, or too busy to shop, this is what we make quickly and serve over cooked rice from the freezer.

Source: Recipe by The National Turkey Federation
Formatted by : Chupa Babi in MC

Low Fat Cooking Recipes - Ana's Egyptian Spice Mix - Dukkah

Ana's Egyptian Spice Mix - Dukkah - 2 pts

Serving Size : 8

Ingredient :

1/2cup blanched almonds
3 tablespoons coriander seeds
2 tablespoons cumin seeds
2 tablespoons sesame seeds
1/4 cup unsweetened coconut meat --dried and shredded
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Preparation Method :

1. In a medium skillet, over medium heat, roast the almonds until golden, about 4 minutes. Transfer the almonds to a work surface to cool, and then finely chop them.

2. Put the coriander and cumin seeds in the same skillet and toast, stirring until fragrant, about 2 minutes. Transfer the seeds to a spice grinder and allow them to cool completely before coarsely grinding.

3. In a medium bowl, combine the almonds with the ground spices.

4. Put the sesame seeds in the skillet and toast them over medium heat, stirring until golden, about 2 minutes. Transfer to the spice grinder.

5. Toast the coconut in the skillet over medium heat, stirring constantly until golden, about 2 minutes. Add the toasted coconut to the grinder and let it cool completely.

6. Grind the sesame seeds and coconut to a coarse powder. Combine with the almond and spice mixture and season with salt and pepper.

7. Serve the dukkah with torn chunks of crispy baguette and olive oil. Dunk the bread in the oil, and dredge in the dukkah.

Description: "2 pts"

Per Serving (excluding unknown items):
94 Calories; 8g Fat (70.9% calories from fat); 3g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 139mg Sodium.

Exchanges:
1/2 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 1 1/2 Fat.

NOTES : Dukkah is incredibly versatile. I've seen versions that include nigella seeds and dried mint. It can be eaten as a simple bread condiment along with olive oil, but it's also delicious on seared sea scallops and duck, or in a salad of raw fennel and orange. Dukkah is also fantastic in the summertime sprinkled on sliced tomatoes. At Oleana, ourmenu begins with pret-a-manger, which are bread condiments.

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

* Exported from MasterCook *

Recipe By : Spice: Flavors of the Eastern
Meditteranean by : Ana Sortun
Fromatted by : Chupa Babi in MC

Healthy Cake Recipes - Yummy Carrot Spice Muffins

Ingredients :

1 1/2 cups White whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt (optional)
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon ground ginger
1/8 teaspoon allspice
1/3 cup honey or brown sugar (I used 1/3 cup Rapadua)
egg replacer equivalent to 1 egg
1/2 cup soymilk + 1 tablespoon of vinegar (vegan version of buttermilk)
1/3 apple sauce
1/2 teaspoon vanilla
1 1/2 cups grated carrots
1/2 cup raisins (optional)
1/2 cup chopped nuts (I used pecans, YUM!)

Direction :

1. Preheat oven to 400°F.
2. Mix together dry ingredients- flour, soda, powder, salt, cinnamon, nutmeg, ginger, allspice.
3. Mix together wet ingredients- honey/brown sugar, egg, soymilk, applesauce, vanilla and the carrots, raisins and nuts.
4. Stir the wet and dry ingredients together until just moistened.
5. Bake for about 15 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Low Fat Breakfast Recipes - Stubb's Capers 'N' Creole Deviled Eggs

Makes 12 pieces.

Ingredients :

6 large eggs, hard-cooked
2 tablespoons mayonnaise
1 heaping tablespoon mustard, Creole or coarse grain
4 teaspoons freshly squeezed lemon juice
1 tablespoon finely minced scallions (green and white parts)
Salt and freshly ground black pepper, or to taste Paprika for garnish
36 capers, drained, for garnish

Direction :

1. Shell eggs, cut in half lengthwise, and pop yolks into mixing bowl.
2. With fork, mash yolks with mayonnaise, mustard, lemon juice and scallions.Mix in salt and pepper. Mixture should have pronounced lemon and mustard flavors, so add more if desired. (Chilling will make flavors less perceptible.)
3. Fill cavity in each egg half with yolk mixture.
4. Top with sprinkle of paprika and place 3 capers on top of each filled egg half.
5. Chill till ready to serve.

Note: For best flavor, serve just slightly chilled.

Nutritional Information Per Piece:
Calories 58 (72% fat), Fat 5g (1 g sat), Cholesterol 107 mg, Sodium 155 mg, Trace of fiber Carbohydrates 1 g, Protein 3 g.

Source: The Stubb's Bar-B-Q Cookbook Via The Dallas Morning News

Weight Reduction Recipes - Lebanese Potato Salad

Lebanese Potato Salad - 3 pts, 20g carbs

Makes 8 servings, about 2/3 cup each
Active Time: 20 minutes
Total Time: 1 1/4 hours (including cooling time)
Ease of Preparation: Easy

Ingredients :

2 pounds russet potatoes (about 3 medium)
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil
1/2 teaspoon salt
Freshly ground pepper to taste
4 scallions, thinly sliced
1/4 cup chopped fresh mint

Directions :

1. Place potatoes in a large saucepan or Dutch oven and cover with lightly salted water. Bring to a boil and cook until tender, 25 to 30 minutes. Drain and rinse with cold water. Transfer to a cutting board. Let cool for 20 minutes. Cut the cooled potatoes into 1/2-inch pieces.
2. Whisk lemon juice, oil, salt and pepper in a large bowl. Add the potatoes and toss to coat.
3. Just before serving, add scallions and mint to the salad and toss gently.

NUTRITION INFORMATION: Per serving:
143 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 22 g carbohydrate; 3 g protein; 2 g fiber; 153 mg sodium; 516 mg potassium.

Nutrition bonus:

Vitamin C (20% daily value), Potassium (15% dv). 1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 fat

MAKE AHEAD TIP: Prepare through Step 2; cover and refrigerate for up to 2 days. Add additional lemon juice and/or salt to taste.

Dressed with a tangy lemon vinaigrette and fresh mint, this invigorating—and dairy-free—potato salad makes the perfect summer potluck contribution.

ChupaNote: as usual, couldn't help embelishing. Added a small jar of grilled eggplant in oil (drain oil), a handful of chopped black olives, 1/4 pound crumbled feta cheese, a handful of capers, and a small jar of grilled red peppers (drain oil). Of course, with all that... needed more mint and a tablespoon of red pepper flakes!!!

Source: EatingWell, May/June 2007

Formatted by: Chupa Babi in MC

Fat Free Soup Recipes - Slow Cooker Curried Squash and Apple Soup

Slow Cooker Curried Squash and Apple Soup - 1 pt, 22.4g carbs

Ingredients :

3 cups fat-free, less-sodium broth
2 cups chopped onion (about 1 large)
2 teaspoons bottled minced garlic
1 1/2 teaspoons grated peeled fresh ginger
1 teaspoon salt
1 teaspoon red curry powder
1/2 teaspoon ground coriander
1/2 teaspoon freshly ground black pepper
2 pounds cubed peeled butternut squash (3 cups)
2 medium apples, cored, peeled, and diced (1 pound, 2 cups)

Method :

1. Combine all ingredients in an electric slow cooker.
2. Cover and cook on low for 8 hours or until squash is tender.
3. Place half of squash mixture in a blender, and process until smooth.
4. Pour pureed mixture into a large bowl.
5. Repeat the procedure with remaining squash mixture.

Yield: 8 servings (serving size: 1 cup)

Nutritional Information :
CALORIES 95 (4% from fat); FAT 0.5g (sat 0.1g,mono 0.1g,poly 0.1g); PROTEIN 2.6g; CHOLESTEROL 0.0mg;CALCIUM 73mg; SODIUM 446mg; FIBER 3.8g; IRON 1.2mg;CARBOHYDRATE 22.4g

Source: Cooking Light, MARCH 2006
Formatted by : Chupa Babi in MC

AuthorNote: This make-ahead recipe keeps in the refrigerator for up to four days and up to two months in the freezer. For a main dish option, add cooked, diced chicken or turkey breast to the pot in the last 20 minutes of cooking. Serve garnished with a dollop of sour cream and chopped cilantro.

ChupaNote: add some rehydrated TVP or baked tofu squares or seitan to the last 20 minutes of cooking. We added: another large sweet onion, 2 more teaspoons minced garlic, 1 1/2 more teaspoons ginger, and replaced the black pepper with 1 teaspoon red pepper flakes. Next time, double the curry powder too!!! Served with minced fresh bell peppers in green, red and yellow. Nice contrast with the soup.

Low Fat Good Cooking Recipes - Shish Kebabs with Tahini Sauce - Lebanese 8 pts

Shish Kebabs

Makes 8 servings
Active Time : 35 minutes
Total Time : 2 1/2 hours
Ease of Preparation : Easy

Ingredients :

6 cloves garlic, crushed
1/2 cup lemon juice
1/4 cup plus 1 tablespoon canola oil, divided
1 teaspoon kosher salt
1/2 teaspoon ground allspice
1/4 teaspoon ground cinnamon
1/4 teaspoon freshly ground pepper
2 pounds sirloin steak, trimmed and cut into 1-inch pieces
2 large onions, cut into 8 wedges each
Tahini Sauce (recipe follows or use bottled)

Direction :

1. Combine garlic, lemon juice, 1/4 cup oil, salt, allspice, cinnamon and pepper in a medium bowl. Place beef in a large sealable plastic bag and pour in the marinade. Refrigerate for at least 2 hours or up to 1 day.
2. Preheat grill to high.
3. Remove the beef from the bag. (Discard the marinade.) Brush onions with the remaining 1 tablespoon oil. Divide the beef among 6 skewers and the onions among the remaining 3 skewers. Grill the onions until charred and tender, 10 to 12 minutes per side. Grill the beef, turning once or twice, until slightly charred but still pink in the middle, about 6 minutes. Serve with Tahini Sauce.

Nutritional Information : Per serving:
314 calories; 19 g fat (4 g sat, 8 g mono); 55 mg cholesterol; 9 g carbohydrate; 28 g protein; 2 g fiber; 235 mg sodium; 473 mg potassium.

Nutrition bonus:

Selenium (40% daily value), Zinc (35% dv), Vitamin C (25% dv), Iron (15% dv). 1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 4 lean meat, 1 fat

MAKE AHEAD TIP: Prepare through Step 1 and refrigerate for up to 1 day. Equipment: Nine 12-inch skewers

Source: EatingWell, May/June 2007
Formatted by : Chupa Babi in MC

Roasted and grilled meats are ubiquitous throughout the Middle East. This marinade, infused with allspice and cinnamon, would be excellent on lamb or chicken as well. Tuck the grilled chunks of meat and onion into warm whole-wheat pitas.


Tahini Sauce - Lebanese

Makes about 1 cup
Active Time : 15 minutes
Total Time :15 minutes
Ease of Preparation : Easy

Ingredients :

2 cloves garlic, minced
3/4 teaspoon kosher salt
1/2 cup tahini
7 tablespoons lemon juice
3 tablespoons water

Direction :

Mash garlic and salt in a medium bowl using the back of a spoon until a paste forms. Whisk in tahini, lemon juice and water.

Nutritional Information : Per 2-tablespoon serving:
93 calories; 8 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 5 g carbohydrate; 3 g protein; 1 g fiber; 111 mg sodium; 88 mg potassium. 0 Carbohydrate Servings

TIP: Note: Tahini is a thick paste made from ground sesame seeds. Look for it in large supermarkets in the Middle Eastern section or near other nut butters.

MAKE AHEAD TIP: Cover and refrigerate for up to 5 days.

Source: EatingWell, May/June 2007
Formatted by : Chupa Babi in MC

This garlicky tahini sauce is traditionally served with chicken kebabs, but we loved it with the beef kebabs as well.

Healthy Recipes - Low Fat Apple Cranberry Crisp

Apple Cranberry Crisp

Categories: Dessert
Yield: 4 Servings

Ingredients :

2 large tart apples, peeled and sliced
1/2 cup cranberries, fresh or frozen
3/4 cup Grape-Nuts cereal
3/4 cup Rolled oats
1/2 teaspoon Cinnamon
1/3 cup Brown rice syrup
2/3 cup Apple juice
1/4 teaspoon Cornstarch or arrowroot

Direction :

1. Preheat the oven to 350 degrees.
2. Arrange the apple slices in a 9-inch square baking dish, then sprinkle with cranberries.
3. In a bowl, mix the Grape-Nuts, rolled oats and cinnamon, then stir in the brown rice syrup.
4. Spread evenly over apples. Mix the apple juice and cornstarc or arrowroot, then pour evenly over other ingredients.
5. Bake for 50 minutes or until apples are tender.

Weight Reduction Recipes - Fruit Crisp & Cobbler Topping

Fruit Crisp/Cobbler Topping

Ingredients for Fruit Cobbler :

1/2 cup sugar
1/2 cup flour
1/2 cup rice or soy milk
1 teaspoon baking powder
1/4 teaspoon salt
2 cups of your favorite fruit, peeled and diced if needed

Direction :

1. Combine all of the ingredients except the fruit in a bowl.
2. Pour it into an 8x8 pan coated with cooking spray.
3. Add the fruit right on top.
4. The crust will come up over the fruit and cover it.
5. Bake in a 350 degree oven for 40 minutes.

Crunchy Topping Fruit Medley Cobbler :
(serves 6)

Ingredients :

1 cup blackberries or blueberries
2 apples, sliced
1 cup strawberries, sliced
1 medium banana, sliced
1/2 cup raisins
2 tablespoons maple syrup
1/2 teaspoon vanilla
1/4 cup walnuts, chopped
1/3 cup applesauce
1/4 cup turbinado sugar
1/4 cup whole wheat flour
1 cup rolled oats
1 teaspoon cinnamon
1 teaspoon allspice

Direction :

1. Preheat oven to 325 F.
2. Mix the fruits together with the maple syrup and vanilla and spread evenly in an oiled 8x8-inch baking dish.
3. Sprinkle with walnuts.
4. Combine the applesauce and sugar; then add the flour, oats, and spices.
5. Mix well, and spread the mixture gently over the fruit.
6. Bake for 25-30 minutes. Serve warm.

Low Carb Recipes - Saute of Chicken with Apples and Leeks

Saute of Chicken with Apples and Leeks - 20g carbs

Ingredients :

4 boneless, skinless chicken breast halves (1-1/4 pounds), trimmed of fat
3 teaspoons extra-virgin olive oil, divided
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
2 large leeks, white parts only, washed and cut into julienne strips (2 cups)
2 large cloves garlic, minced
1 tablespoon sugar
2 teaspoons minced fresh rosemary or 1/2 teaspoon dried
1/4 cup cider vinegar
2 firm tart apples, such as York or Granny Smith, peeled, cored and thinly sliced
1 cup reduced-sodium chicken broth

Direction :

1. Place chicken breasts between 2 sheets of plastic wrap. Use a rolling pin or a small heavy pot to pound them to a thickness of 1/2 inch.
2. Heat 1-1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Season the chicken breasts with salt and pepper and add to the pan.

3. Cook until browned on both sides, 4 to 5 minutes per side. Transfer to a plate and keep warm.
4. Reduce the heat to low. Add the remaining 1-1/2 teaspoons oil and leeks. Cook, stirring, until the leeks are soft, about 5 minutes.
5. Add garlic, sugar and rosemary and cook until fragrant, about 2 minutes more. Increase the heat to medium-high, stir in vinegar and cook until most of the liquid has evaporated.
6. Add apples and broth and cook, stirring once or twice, until the apples are tender, about 3 minutes.
7. Reduce the heat to low and return the chicken and any juices to the pan. Simmer gently until the chicken is heated through.
8. Serve immediately.

Yield: 4 servings
Serving Size: 1/4 of recipe

Nutritional Information :

Calories: 239
Protein: 28 g
Sodium: 256 mg
Cholesterol: 67 mg
Fat: 5 g
Carbohydrates: 20 g
Exchanges: 1 Fruit, 4 Very Lean Meat, 1 Fat

Source: The Eating Well Diabetes Cookbook

Fat Free Recipes - Creamy Garlic Dressing

Creamy Garlic Dressing - 2g carbs 0fat

Ingredients :

1/2 cup evaporated skim milk
2 tablespoons fresh lemon juice
2 large garlic cloves, minced
1/4 teaspoon salt
1 teaspoon dried dill weed
1 teaspoon frozen apple juice concentrate
1/4 teaspoon paprika
1/4 teaspoon white pepper
2 dashes sesame oil
Dash red (cayenne) pepper

Direction :

Place all ingredients in a blender and process until smooth. Chill before serving.
Makes about 3/4 cup.

Serves: 12 (1 tablespoon) servings

Calories: 11
Protein: 1 g
Sodium: 50 mg
Carbohydrates: 2 g
Exchanges: Free

Source: Light and Easy Diabetes Cuisine by Betty Marks
Formatted by : Chupa Babi in MC

ChupaNote: I wasn't crazy about the dill. Next time, I'll use mint and lemon juice. AND up the pepper.

Low Fat Protein Recipes - Spicy Jalapeño Shrimp Pasta

Spicy Jalapeño Shrimp Pasta

Ingredients :

12 ounces fresh or frozen peeled and deveined large shrimp
8 ounces dried linguine
Nonstick cooking spray
1 or 2 fresh jalapeño chile peppers, seeded and finely chopped *
2 cloves garlic, minced
2 cups cherry tomatoes, halved or quartered, or chopped tomatoes
1/2 teaspoon salt
1/4 teaspoon black pepper
Finely shredded Parmesan cheese (optional)

Directions :

1. Thaw shrimp, if frozen. Rinse shrimp; pat dry with paper towels. Meanwhile, cook linguine according to package directions.

2. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Add chile peppers and garlic to hot skillet; cook and stir for 1 minute. Add shrimp; cook and stir about 3 minutes more or until shrimp are opaque. Stir in tomatoes, salt, and black pepper; heat through.

3. Drain linguine; toss with shrimp mixture. If desired, sprinkle with Parmesan cheese.

Makes 4 servings.

* NOTE: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition facts per serving:
Calories 321 Total Fat (g) 3 Saturated Fat (g) 0 Cholesterol (mg) 129 Sodium (mg) 423 Carbohydrate (g) 48 Fiber (g) 3 Protein (g) 25

Exchanges : Starch (d.e.) 3 Vegetables (d.e.) .5 Very Lean Meat (d.e.) 2

Source : Better Homes And Gardens

Recipes for Diabetic People - Diabetic Thai Shrimp Skewers

Diabetic Thai Shrimp Skewers

Yield: 10 servings (appetizer)

Ingredients :

20 medium shrimp, cooked and peeled
2 garlic cloves, finely chopped
1 tablespoons grated fresh gingerroot
1/2 teaspoon crushed red pepper flakes
1 teaspoon granulated sugar
1 tablespoon fish sauce
Juice of 1 lime
20 (3-inch) wooden skewers
or long toothpicks, soaked in warm water for 1 hour

Directions :

Pat shrimp dry with paper towels. Combine shrimp, garlic, ginger, red pepper, sugar, fish sauce, and lime juice in a glass or ceramic bowl. Cover and refrigerate for 1 hour. Skewer 2 shrimp onto each skewer. Serve chilled.

Note: You can marinate shrimp up to 6 hours in advance; skewer shrimp up to 3 hours in advance. Store in an airtight container in the refrigerator.

Nutritional Information Per Serving (2 skewers):
Glycemic Index (not significant), Glycemic Load (not significant), Calories: 15, Protein: 1 g, Carbohydrate: 1 g, Dietary Fiber: 0 g, Fat: Less than 1 g, Cholesterol: 18 mg, Sodium: 5 mg

Diabetic Exchanges: 1/2 Very Lean Meat

Source: "The Complete Idiot's Guide to Terrific Diabetic Meals" Via The Diabetic Gourmet Daily Recipe Mailer.

Low Fat Cooking Recipes - Gobhi Mushroom Chilli

Serves 4

Ingredients :

8-10 Green chillies
2 tbsps Soy Sauce
Salt to taste
1 tbsp + to deep fry Oil
1 tsp White pepper powder
2 Spring onions (with greens)
10 cloves Garlic
3 tbsps Cornstarch
1 medium sized Cauliflower
10-12 medium sized Fresh button mushrooms


Method
1. Wash cauliflower and break into medium-sized florets. Clean, wash and cut mushrooms into quarters.
2. Remove stems, wash and chop green chillies. Trim, wash and chop spring onions finely.
3. Chop greens and keep separately. Peel, wash and chop garlic.
4. Mix together cornstarch, half of the soy sauce, salt and green chillies and prepare a thick batter using water as required.
5. Heat sufficient oil in a kadai.
6. Dip cauliflower florets in this batter and fry till golden brown. Drain and keep aside. Keep remaining batter aside.
7. Heat one tablespoon of oil in a pan and sauté chopped spring onions. Add garlic and continue to sauté on high heat till translucent.
8. Add mushrooms and cook taking care that mushrooms are not overcooked as they shrink.
9. Add remaining soy sauce, fried cauliflower, salt, white pepper powder and MSG.
10. Add remaining batter, cook till thick.
Serve hot garnished with spring onion greens.

Different Diet Plans - Tomato Green Olive Salsa

Tomato Green Olive Salsa - 0 pts

Ingredients :

1 1/4 pounds tomatoes, diced
1 bunch scallions, sliced
1/4 cup sliced green olives
1/4 cup hot pepper relish
1 tablespoon red-wine vinegar
2 teaspoons minced fresh oregano
1/8 teaspoon salt
Freshly ground pepper to taste

Method :

Combine tomatoes, scallions, olives, hot pepper relish, vinegar and oregano. Season with salt and pepper.

Makes 3 1/2 cups
Active Time : 10 minutes
Total Time: 10 minutes
Ease Of Preparation : Easy

Nutrition Information: Per 1/3-cup serving:
22 calories; 1 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 3 g carbohydrate; 1 g protein; 1 g fiber; 300 mg sodium; 151 mg potassium. 0 Carbohydrate Servings

What you get: Vitamins A & C, folate, potassium.

Source: EatingWell, August/September 2006
Formatted by : Chupa Babin in MC

Hot pepper relish is the key ingredient in this zesty salsa.

ChupNote: we used harissa instead of hot pepper relish, but you could use ajvar or any other hotsauce. We also doubled the green olives to 1/2 cup, sliced. You could up the fiber by adding 1/2 cup minced flat leaf parsley or cilantro or mint.

Tofu Recipes - Asian Tofu Salad

Asian Tofu Salad - 5 pts

Ingredients :

3 tablespoons canola oil
2 tablespoons rice vinegar
1 tablespoon honey
2 teaspoons reduced-sodium soy sauce
1 teaspoon toasted sesame oil
1 teaspoon minced fresh ginger
1/2 teaspoon salt
1 14-ounce package extra-firm, water-packed tofu,
rinsed, patted dry and cut into 1-inch cubes
8 cups mixed salad greens
2 medium carrots, peeled, halved lengthwise and sliced
1 large cucumber, chopped

Direction :

1. Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl.

2. Place tofu and 2 tablespoons of the dressing in a large nonstick skillet. Cook over medium-high heat, turning every 2 to 3 minutes, until golden brown, 12 to 15 minutes total. Remove from the heat, add 1 tablespoon of the dressing to the pan and stir to coat.

3. Toss greens, carrots and cucumber with the remaining dressing. Serve immediately, topped with the warm tofu.

Makes 4 servings

Active Time : 25 minutes
Total Time : 25 minutes
Ease Of Preparation : Easy

Nutrition Information Per serving:

237 calories; 16 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 16 g carbohydrate; 11 g protein; 5 g fiber; 454 mg sodium.

Nutrition bonus:

Vitamin A (180% daily value), Folate (41% dv), Vitamin C (38% dv), Calcium (29% dv). 1 ½ Carbohydrate Servings Exchanges: 3 vegetable, 1 medium-fat meat, 2 fat

Make Ahead Tip : The dressing (Step 1) will keep, covered, in the refrigerator for up to 2 days. Whisk just before using.

Source: Eating Well Diabetes Cookbook
Formatted by: Chupa Babi in MC

The best thing about tofu - besides its nutritional value - is the way it carries other flavors, such as the tanginess of this sesame dressing. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea.

ChupaNote: tossed in a julienned red bell pepper and a thinly sliced red onion as well as a handful of sugar snap beans. Doubled all of the ingredients of the dressing and we used most of it over rice!!!!

Healthy Soup Recipes - Zero Point Soup

Zero Point Soup

Ingredients:

2/3 cup sliced carrots
1/2 cup diced onions
2 garlic cloves, minced
3 cups fat-free broth (beef, chicken, or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1 tbsp. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 cup diced zucchini

Directions:

In a large saucepan sprayed with nonstick cooking spray, saute carrots, onions and garlic over low heat for about 5 minutes. Add broth, cabbage, green beans, tomato paste, basil, oregano and salt, and bring to a boil. Lower the heat, cover, and simmer for around 15 minutes or until beans are tender. Lastly, stir in the zucchini and continue to heat soup for 3 - 4 minutes. Makes 4 servings. Enjoy!!

Smart Ones Recipes - Ham & Parm Grilled Sandwich

The "spread" would work with any of your sandwiches.

Ingredients :

2 slices whole wheat bread
5 slices OSCAR MAYER Thin Sliced Smoked Ham
2 thin slices tomato
1 Tbsp. KRAFT Light Zesty Italian Reduced Fat Dressing
2 tsp. KRAFT 100% Grated Parmesan Cheese

Method :

1. Cover 1 of the bread slices with ham, tomatoes and remaining bread slice.

2. Mix dressing and cheese; spread evenly onto outside of sandwich.

3. Cook in skillet sprayed with cooking spray on medium heat 3 min. on each side or until golden brown on both sides.

Points : 4
Nutritional Information : Calories 230, Total fat 6 g, Dietary fiber 4 g

Low Fat Rice Recipes - Spanish Rice using Quinoa

Spanish Rice using Quinoa

Ingredients :

3/4 cup Quinoa (rinsed numerous time)
1 15 ounce can of dice tomatoes blended
2-3 garlic cloves minced
1 tbsp chili powder
2 tsp ground cumin
1/4 tsp cayenne

Direction :

Blend canned or fresh tomatoes in a blender to remove chuncks (my preference)
Add water to tomatoes so you have 1 1/2 cups liguid (tomatoes + water)
Add well rinsed quinoa, water/tomato mixture and garlic to a sauce pan and heat to boiling Lower heat & simmer for 15-20 minutes until the liquid is absorbed
Add remaining ingredients

Quick Healthy Recipes - Yummy Carrot Spice Muffins

Yummy Carrot Spice Muffins

Ingredients :

1 1/2 cups White whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt (optional)
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon ground ginger
1/8 teaspoon allspice
1/3 cup honey or brown sugar (I used 1/3 cup Rapadua)
egg replacer equivalent to 1 egg
1/2 cup soymilk + 1 tablespoon of vinegar (vegan version of buttermilk)
1/3 applesauce
1/2 teaspoon vanilla
1 1/2 cups grated carrots
1/2 cup raisins (optional)
1/2 cup chopped nuts (I used pecans, YUM!)

Method :

-> Preheat oven to 400°F.
-> Mix together dry ingredients- flour, soda, powder, salt, cinnamon, nutmeg, ginger, allspice.
-> Mix together wet ingredients- honey/brown sugar, egg, soymilk,applesauce, vanilla and the carrots, raisins and nuts.
-> Stir the wet and dry ingredients together until just moistened.
-> Bake for about 15 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Recipes for Diabetic People - Diabetic Polenta Canapes

Yield: 16 canapes (8 servings)

Ingredients :

One 13-to 14-ounce can reduced-sodium chicken broth,
or 2 cups Homemade Chicken Broth
1/2 cup yellow cornmeal
1/4 teaspoon salt
1 tablespoon olive oil
4 marinated artichoke hearts, drained and quartered
3 slices (about 3 ounces) part-skim mozzarella cheese, cut into 32 very thin strips

Directions :

- Combine 1 cup water, the broth, cornmeal, and salt in a saucepan. Bring to a boil, stirring constantly.
- Simmer over low heat 10 to 12 minutes, or until thickened, stirring frequently. Stir in the oil.
- Spray an 8-inch-square dish or pan with non-stick pan spray. Pour the batter into the pan and chill until firm.
- Cut the polenta into 16 squares, each 2x2 inches. Place the squares on a jelly roll pan or cookie sheet.
- Place an artichoke heart quarter on each square.
- Crisscross 2 strips of cheese over each artichoke heart, forming an X.
- Preheat the broiler. Broil 5 to 6 inches from the heat until the cheese is melted and the polenta is heated through, about 3 minutes.

Nutritional Information Per Serving (2 canapes):
Calories: 145, Fat: 8 g, Cholesterol: 8 mg, Sodium: 333 mg, Carbohydrate: 14 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 7 g

Diabetic Exchanges: 1 Starch/Bread, 1-1/2 Fat

Source: The New Family Cookbook for People with Diabetes Via The Diabetic Gourmet Daily Recipe Mailer

Fat Burner Soup Recipe - Lentil Soup

Ingredients :

1 c. dry lentils
6 c. water
2 cloves garlic
1 diced onion
2 celery stalks, sliced
2 carrots, diced
1 bay leaf
2 Tbsp olive oil
4 chicken bouillon cubes
salt & pepper to taste at end

Method :

Bring lentils, water, garlic, onion, celery, carrot, bouillon, & bay leaf to a boil. Boil 5 min. Reduce heat to low, Partially cover & simmer 45-50 min, until lentils are tender and thick. At the end, add the oil & season to taste. May need to add extra water if it is too thick. Remove bay leaf before serving.

Low Fat Shrimp Recipes - Sweet & Sour Stir-Fried Shrimp

Serves: Four 1-cup servings
Prep Time: 20 min.
Cook Time: 10 min.

Sauce Ingredients:

1/3 cup pineapple juice
2 tbsp. red wine vinegar
2 tsp. Splenda
1 tsp. "light" soy sauce
2 garlic cloves, minced
2 tsp. arrowroot

General Ingredients:

1 lb. Large Shrimp, peeled and deveined
3 tbsp. flour
3 tsp. canola oil (divided into 1/3 and 2/3 portions)
1 medium red pepper, cored and thinly sliced
1/2 large red onion, thinly sliced
1/2 cup pineapple chunks

Instructions:

1. Combine all sauce ingredients and set aside.
2. Coat the shrimp with flour and shake off excess
3. Heat 2/3 of the oil (2 tsp) in a large wok (or similar) over medium-high heat.
4. Saute the shrimp in batches until golden brown on both sides, generally about 3 min. each batch.
5. Remove shrimp from the wok and set aside.
6. Add the remaining 1/3 of the oil (1 tsp) to the wok along with the peppers and onions, stir-frying for 5 min.
7. Add the pineapple chunks and sauce mix for about a minute, or until the sauce thickens.
8. Add the shrimp.
9. Serve and enjoy!

Nutrition Facts (per serving): Calories: 222, Total Fat: 5g, Sat. Fat: 0.5g, Sodium: 237mg, Total Carbs: 26g, Fiber: 2g, Sugars: 16g, Protein: 19g

Source : CPT JACK'S BASIC TRAINING
Fitness Training & Nutrition Leadership

Fat Free Recipes - Green Blast Smoothie

Ingredients :

4 cups packaged fresh baby spinach leaves
2 cups seedless green grapes
1 medium banana, cut up
3/4 cup seeded, chopped green sweet pepper
1/2 cup unsweetened apple juice
1/2 of a medium jalapeño pepper, seeded, optional

Directions :

In a blender or food processor combine spinach, grapes, banana, sweet pepper, apple juice, and jalapeño, if using. Cover and blend or process well. Mixture will be slightly pulpy but should be nearly smooth.

Makes: 4 (6-ounce) servings

Nutrition Facts : Calories 109 Total Fat (g) 0 Cholesterol (mg) 0 Sodium (mg) 27, Carbohydrate (g) 27 Total Sugar (g) 20 Fiber (g) 3 Protein (g) 2

Source : Better Homes And Gardens

Protein Recipes - Ana's Bulgur Pilaf

ANA'S BULGUR PILAF
(Bulgur wheat with toasted pasta, onions & brown butter)

Ingredients :

12 oz coarse bulgur
3 TBS brown butter
1 onion -- finely chopped
5 cups chicken broth or water
salt & freshly ground black pepper
2 coils or nests of angel hair pasta -- crushed into ¼ inch small pieces (optional)

Preparation Method :

1. Place pasta on a baking sheet and bake in the oven at 350 degrees until it's caramel brown.

2. Place 3 TBS butter in a small heavy saucepot and simmer until it starts to foam and then turn brown--about 4 minutes. It should smell like hazelnuts. Strain thru a fine strainer and set aside.

3. Wash the bulgur and drain.

4. In a large saucepan with a lid, add 2 TBS brown butter and soften the onions by cooking for about 5 minutes. Add bulgur and cook for 1-2 minutes. Add broken pasta and liquid and season with a little salt and pepper. Cook vigorously for 5 minutes, then reduce the heat and simmer until almost all the liquid is absorbed.

5. Remove the pan from the heat. Lift the lid, place a dry dishtowel over it and press the lid down tightly on top. Leave to steam for a further 15-20 minutes. The cloth will absorb all the moisture.

6. Fluff with a fork and serve hot with yogurt and a drizzle more of brown butter.

Serves 6

Per Serving (excluding unknown items): 42 Calories; trace Fat (3.4% calories from fat); 1g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 1 1/2 Vegetable.

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

Formatted by : Chupa Babi in MC
© Ana Sortun, 2006
* Exported from MasterCook *

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

Recipes for Diabetic People - Diabetic Garlic Sticks

Diabetic Garlic Sticks

Yield: 4 servings

Ingredients :

2 tablespoons extra-virgin olive oil
4 slices day-old white bread
2 tablespoons grated Parmesan cheese
2 cloves garlic, minced
1 teaspoon dried oregano

Directions :

Preheat the oven to 375 degrees F. Spray a baking sheet with nonstick cooking spray. Pour the oil into a small bowl. Cut each slice of bread into 5 even strips, about 3/4 inch wide. Arrange on a piece of wax paper. Brush each strip lightly with the oil on both sides. In a small bowl, combine the cheese, garlic, and oregano. Sprinkle the mixture over the strips, pressing with your fingers to make the crumb mixture adhere. Place on the prepared baking sheet and bake until lightly browned, about 13 minutes.

Nutritional Information Per Serving (5 sticks):

Calories: 144, Fat: 9 g, Cholesterol: 4 mg, Sodium: 199 mg, Carbohydrate: 13 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 4 g

Diabetic Exchanges: 1 Starch, 1-1/2 Fat

Source: "Forbidden Foods Diabetic Cooking" via The Diabetic Gourmet Daily Recipe Mailer

Different Diet Plans - Chewy Ginger Snaps

Ingredients :

1/2 cup butter, softened
1 cup sugar, divided
1/4 cup molasses
1 large egg
2 teaspoons baking soda
2-1/4 cups flour
1/2 teaspoon ground cloves
1 teaspoon ground ginger
2 teaspoon cinnamon
1/2 teaspoon salt
3 ounces crystallized ginger, chopped coarsely

Direction :

1. Preheat oven to 375°F.

2. Combine softened butter, sugar, molasses and egg. Using a mixing, beat well. Stir in crystallized ginger.

3. Sift dry ingredients together. Add to wet mixture. Mix well. Form 1 inch balls.

4. Roll in remaining 1/4 cup granulated sugar.

5. Place on greased cookie sheet, 2 inches apart.

6. Bake 8-10 minutes.


This recipe Makes 3 dozen cookies. WW Points estimated at 2 per cookie.

My notes: I use Smart Balance Light spread for a 1 pt cookie (77calories/ 1g fat/ 0g fiber). Also, the dough is easier to handle if chilled so keep it refrigerated between batches.

Per Serving: 89 Calories; 3g Fat (27.8% calories from fat); 1g Protein; 15g Carbohydrate; trace Dietary Fiber; 13mg Cholesterol; 130mg Sodium.

Weight Reduction Recipes - Dried Rosemary Garlic Seasoning Mix

Cuz Fatima's Dried Rosemary Garlic Seasoning Mix

Ingredient :

1 tablespoon coarse salt -- (sea or koster)
1 tablespoon freshley cracked black pepper - or red, or white, but FRESH
1 tablespoon dried rosemary -ground, and finely sieved (all spines, seeds and chunks removed)
1 tablespoon dried garlic-ground

1. Mix and store in brown/blue glass bottle our of sunlight.


Per Serving (excluding unknown items):

11 Calories; 1g Fat (33.1% calories from fat); trace Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 5642mg Sodium. Exchanges: 0 Grain(Starch); 0 Fat.

NOTES : CHUPANOTE: I put everything in a coffee grinder I keep for spices, and whiz it to desired texture. I like more rosemary and garlic, so I double those (and of course use red pepper flakes!!!)

Nutr. Assoc. : 0 0 0 0

Recipe By : Chupababi

* Exported from MasterCook *

Smart Ones Recipes - Chicken Passata

Chicken Passata - Serves 4

8 chicken thighs, skinned
1 tsp olive oil
1 medium onion, sliced thinly
2 red peppers, seeded and sliced
1 garlic clove, crushed
1 1/4 cups passata
2/3 cup dry white wine
1 tsp dried oregano
4 oz can cannelini beans, drained
3 tbsp breadcrumbs
Salt and pepper to taste

Fry the chicken in the oil in a non-stick or heavy pan until golden brown. Remove and keep hot. Add the onion and peppers to the pan and gently saute until softened, but not brown. Stir in the garlic.

Add the chicken, passata, wine and oregano. Season well, bring to the boil then cover the pan tightly. Lower the heat and simmer gently, stirring occasionally for 35 minutes or until the chicken is tender and the juice run clear, not pink, when pierced with the point of a knife.

Stir in the cannelini beans and simmer for a further 5 minutes until heated through.

Sprinkle with the breadcrumbs and cook under a hot grill until golden brown.

Nutrient Analysis per serving
Calories 248 kcal, Fat 2 g, Cholesterol 73 mg, Fiber 4 g

Healthy Cooking Recipes - Creole Skillet Dinner

Creole Skillet Dinner

Flex Points Per Serving :3
Serving Size : 8

Ingredients :

4 cups fat-free chicken broth
2 1/2 cups brown rice -- uncooked
1 cup red onion -- chopped
3 cloves garlic -- minced, divided
1 1/4 teaspoons chili powder
1/2 teaspoon ground turmeric
1/4 teaspoon pepper
1 bay leaf
1 large red bell pepper -- julienned
1 large green bell pepper -- julienned
2 green onions -- sliced
1 teaspoon fresh parsley -- chopped
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon hot pepper sauce
1 cup fresh mushrooms -- sliced
1 medium tomato -- chopped
1 cup frozen peas -- thawed
1 pound skinless boneless chicken breasts -- thinly sliced
2 tablespoons lemon juice

Directions :

1. In a saucepan, combine broth, rice, red onion, 1 teaspoon garlic, chili powder, turmeric, pepper and bay leaf; bring to a boil. Reduce heat; cover and simmer for 50 minutes or until rice is tender. Discard bay leaf.

2. In a skillet coated with nonstick cooking spray, combine the next seven ingredients and remaining garlic; saute for 2 minutes over medium-high heat. Add mushrooms; cook until peppers are crisp-tender. Add tomato and peas; heat through. Remove from the heat. Add rice; keep warm.

3. Over medium-high heat, cook and stir chicken in lemon juice until chicken juices run clear. Add to rice mixture; toss.

Per Serving (excluding unknown items):
327 Calories; 3g Fat (6.9% calories from fat); 25g Protein; 55g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 321mg Sodium.

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

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

Source: "Taste of Home's Low-Fat Country Cooking"
Recipe By: Bonnie Brann, Pasco, Washington

* Exported from MasterCook *

Fat Burner Soup Recipes - Sweet-and-Sour Green-Tomato Salsa

Ingredients :

1 red bell pepper
2 1/2 cups chopped green tomato
1 tablespoon balsamic vinegar
1 teaspoon brown sugar
1/2 teaspoon salt
1/3 cup finely chopped sweet onion
1 garlic clove, minced

Directions :

Preheat broiler.
Cut the bell pepper in half lengthwise, discarding seeds and membranes. Place the pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and finely chop.

Place the chopped green tomato, vinegar, sugar, and salt in a blender or food processor, and process until smooth.

Place the tomato mixture in a small saucepan; cook over medium-high heat 5 minutes or until liquid almost evaporates. Place in a small bowl; cool to room temperature. Add roasted pepper, onion, and garlic to tomato mixture; toss well.

Yield :
3/4 cup (serving size: 1/4 cup)

Nutritional Information :
CALORIES 13(14% from fat); FAT 0.2g (sat 0.0g,mono 0.0g,poly 0.1g); PROTEIN 0.4g; CHOLESTEROL 0.0mg; CALCIUM 4mg; SODIUM 102mg; FIBER 0.6g; IRON 0.3mg; CARBOHYDRATE 2.9g

Source: Ronni Lundy , Cooking Light

Formatted by : Chupa Babi in MC

ChupaNote: Use Japanese rice vinegar (seasoned or not, doesn't matter), double the garlic, add 1 teaspoon red pepper flakes to the tomato mixture. This salsa makes a terrific pasta sauce, thinned with olive oil.

Daily Diet Menu - Quick Kimchee

Ingredients :

1 small head napa (Chinese) cabbage, cored and cut into 1-inch squares (about 8 cups)
2 cloves garlic, minced
1/4 cup water
2 tablespoons distilled white vinegar
1 tablespoon toasted sesame oil
2 teaspoons finely grated fresh ginger
3/4 teaspoon salt
1/2 teaspoon sugar
1/2 teaspoon crushed red pepper
3 scallions, sliced
1 carrot, peeled and grated

Directions :

1. Combine cabbage, garlic and water in a large saucepan and bring to a boil over high heat. Reduce heat to medium-low and cook, stirring once or twice,until tender, 4 to 5 minutes.

2. Meanwhile, whisk vinegar, oil, ginger, salt, sugar and crushed red pepper in a large bowl.

3. Add the cabbage, scallions and carrot to the bowl and toss to combine.Refrigerate for about 25 minutes before serving.

Makes 8 servings, 1/2 cup each
Active Time: 15 minutes
Total Time: 40 minutes
Ease of Preparation : Easy

NUTRITION INFORMATION: Per serving:
37 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 4 g carbohydrate; 1 g protein; 1 g fiber; 235 mg sodium; 47 mg potassium.

Nutrition bonus: Vitamin A (50% daily value), Vitamin C (40% dv). 0 Carbohydrate Servings Exchanges: 1 vegetable

This quick, spicy, tangy cabbage side dish stands in for the traditional salty Korean staple. Unlike fermented kimchi, this quick variation is best eaten shortly after preparing and does not keep its crunchy texture when stored. Enjoy it with grilled meats or chicken.

ChupaNote: I doubled the garlic, ginger, red pepper and scallions. Used Japanese rice vinegar instead of distilled. We call it 'Korean Coleslaw'!!!!

Source: EatingWell, March/April 2007

Formatted by : Chupa Babi in MC: 03.11.07

Heart Health Recipes - Heart Healthy Chicken Stir Fry

CHICKEN STIR FRY - HEART HEALTHY

2 chicken breasts, cut in bite size pieces
1 c. carrots, cut diagonally
1 c. broccoli flowerettes and stems
1 c. celery, cut diagonally
1 green pepper, diced
1 red pepper, diced (optional)
1 med. sweet onion, sliced in rings
1/2 c. chunk pineapple (save juice)
Sweet and sour sauce
Slivered almonds (garnish)
Rice

Boil chicken in water until almost done. Strain. Save juice. Add pineapple juice to make about 1 1/2 cups. Add 3 tablespoon sweet and sour sauce. Thicken with arrow root (or cornstarch). Cook until slightly thick, cover and keep warm.

Use a wok and saute carrots, push aside, saute broccoli, push aside, saute celery, push aside, saute green and red peppers, push aside, saute onion. Secret is to undercook vegetables so they stay crisp. Add pineapple and cooked chicken. Mix thoroughly. Add hot liquids and mix again. Garnish with slivered almonds. Serve with rice.

NO nutritional analysis available -- suggestion: use calorie-count or fitday dot com to figure out by adding all the ingredients and methods together :)

Healthy Cooking Recipes - Green Pea Salad Recipe

WOW Pea Salad

SALAD

2 cups fresh or frozen Peas, rinsed and drained
1 cup fresh or frozen corn, rinsed and drained
1/2 cup onion finely chopped
1 cup celery finely chopped
1/4 cup green pepper finely chopped
1 jar chopped pimiento

DRESSING

1/2 cup Maple Syrup
1/3 cup applesauce or blended soaked raw cashews
1/4 cup vinegar
salt and pepper to taste

Mix first ingredients together in medium size bowl.
Whisk dressing together in a small bowl.
Add dressing to salad and chill overnight.

Source : From Shayla

Weight Reduction Recipes - Salt Free Spice Seasoning Mix

No Salt Seasoning Mix

1 Tbsp. garlic powder
2 tsp. dried thyme leaves
2 tsp. onion powder
1/2 tsp. garlic powder
2 tsp. paprika
2 tsp. celery seed
1-1/2 tsp. ground white pepper
1 Tbsp. dry mustard powder
2 tsp. dried finely chopped lemon peel
1 tsp. pepper

Mix all the ingredients together in a small mixing bowl, stirring until thoroughly combined. Store in a dark, cool place in a tightly sealed container. Use on meats, poultry and fish, or at the table for a salt-free seasoning.

Source: Linda Larsen, Your Guide to Busy Cooks.

Make your own salt free seasoning mix to add punch to your recipes with no sodium.

Recipes for Diabetic People - Anytime Sweet Bread

Anytime Sweet Bread

Quick Info:
Servings Contains
- Wheat/Gluten
- Vegetarian
- Most Popular
- Diabetes-Friendly

Ingredients :

1/4 cup(s) juice, cherry
2 teaspoon sugar
1 teaspoon cornstarch
1/2 cup(s) fresh fruit
1 slice(s) bread

Preparation :

1. Combine sugar and cornstarch. In a small saucepan, warm juice over medium heat.

2. Add sugar and cornstarch mixture to juice, stirring constantly until slightly thickened. Cool slightly.

3. Place the bread on a small plate and top with fruit. Pour sauce over top and let stand for 1 minute.

Nutritional Info (Per serving):
Calories: 176, Saturated Fat: 0g, Sodium: 140mg, Dietary Fiber: 2g, Total Fat: 1g, Carbs: 40g, Sugars: 24g, Cholesterol: 0mg, Protein: 3g, Exchanges: Starch: 2.5, Carb Choices: 2.5

Heart Health Recipes - Alfredo Sauce

Karen's Heart-Healthy Alfredo Sauce # 1

3 Cups non-fat chicken broth
1 Cup skimmed or nonfat evaporated milk
1 Cup. yogurt cheese
5 Tbsp. cornstarch
1 Cup freshly grated Parmesan cheese
Salt and pepper, to taste


Combine broth and milk in sauce pan and cook over medium heat, stirring frequently. Meanwhile, combine yogurt cheese and cornstarch, mixing into a smooth paste. Add a little skim milk, if necessary, to make mixing easier.

Remove about 1/2 cup of the milk and broth mixture and combine with the yogurt cheese, tempering the yogurt cheese so it does not separate when adding to the hot milk and broth. Add the tempered yogurt cheese to the remainder of the broth and milk in the saucepan and whisk in well. Cook, whisking constantly, just until thick and bubbly. Do not boil, or the sauce will separate.

Stir in the 1 cup of freshly grated Parmesan cheese and stir until melted and smooth. Add salt and pepper to taste.

For a complete main meal dish, add your favorite cooked vegetables, chicken or seafood (or a combination of all three) and serve over linguine or any pasta of your choice.

Note: I always try to use freshly grated Parmesan cheese whenever possible. It melts very well and the taste is far superior to the canned variety. If the canned variety is all you have on hand, go ahead and use it. The sauce will still taste good, but it will not be as smooth and creamy.

Source: Karen Danielson, RN, "WQED Cooks"
Formatted by : Chupa Babi in MC

Fat Free Diet Recipes - 50-Calorie Decadent Iced Coffee

50-Calorie Decadent Iced Coffee

Fat: 1.0 g
Carbohydrates: 4.8g
Calories: 47.6
Protein: 2.1g

Beverage :

Ice
1/5 cup nonfat milk
1 cup coffee
1 packet Splenda
1 tbsp fat free whipped topping
Handful of chocolate chips

Direction :

- Fill cup halfway with ice.
- Add Splenda packet.
- Add 1/5 cup skim milk.
- Fill with coffee, stir until cold.
- Top with whipped topping.
- Sprinkle 5-6 chocolate chips.


Number of Servings: 1

Healthy Cooking Recipes - Frosty Pumpkin Pie

Frosty Pumpkin Pie

Ingredients:

2 cups frozen reduced-fat vanilla yogurt, softened
1 reduced-fat graham cracker crust (9 inches)
1 cup cooked or canned pumpkin
1/2 cup sugar
1 teaspoon pumpkin pie spice
1/2 teaspoon salt
1/2 teaspoon ground ginger
1 carton (8 ounces) frozen reduced-fat whipping topping, thawed


Servings : 8
Category : Lower Fat
Method : Freezer
Prep : 15 min.
Total : 15 min.


Directions :

Spread yogurt into crust. Freeze for 30 minutes. Meanwhile, in a bowl, combine the pumpkin, sugar, pumpkin pie spice, salt and ginger; mix well. Fold in the whipped topping. Spoon over frozen yogurt. Freeze for 6 hours or overnight. Remove from the freezer 20 minutes before cutting.

Yield: 8 servings.

NUTRITIONAL INFO :

Nutritional Analysis: One piece equals 282 calories, 7 g fat (5 g saturated fat), 3 mg cholesterol, 273 mg sodium, 47 g carbohydrate, 1 g fiber, 4 g protein. Diabetic Exchanges: 2 starch, 1 fruit, 1 fat.

Source : From Light & Tasty

Healthy Cake Recipes - Raspberry Chip Muffins

1 ½ cups all-purpose flour
2/3 cup sugar
3/4 teaspoon baking soda
3/4 teaspoon baking powder
1/4 teaspoon salt
1/4 cup Egg Beaters® 99% egg substitute
1 cup fat-free sour cream
2 ½ tablespoons margarine
1 teaspoon vanilla
1/2 cup raspberry chips

In a bowl, combine the first 5 ingredients. In another bowl, combine the egg sour cream, butter and vanilla. Stir into dry ingredients just until moistened. Fold in chocolate chips. Fill greased or paper-lined mini-muffin cups three-fourths full. Bake at 350F for 12-14 minutes or until muffins test done. Cool for 10 minutes; remove from pan to a wire rack to cool completely.

1 Point per Serving.
Makes 36 mini-muffins.

Low Fat Breakfast Recipes - Pasta with Tahini Sauce

Ingredients (use vegan versions):

1/2 cup tahini
1/3 cup or more hot water
1 tablespoon or more tamari or soy sauce
1 tablespoon or more FRESH lemon juice
1 clove chopped garlic
1 tablespoon nutritional yeast
pinch of cayenne pepper (a MUST)
olive oil (optional)
cooked pasta (spirals work best, but any will do)


Whip the tahini and hot water with a fork until all the lumps disappear. You can microwave for about 10 seconds until a creamy consistency is achieved (like afredo sauce). Add tamari, lemon juice, and garlic and blend well with fork...... and taste. It's a bit subjective here. I don't like mine too lemony or too garlicky. If it's too bland, add more tamari. If it's too thin/thick, add more tahini/water/olive oil. When you have the desired flavor, add a very small pinch of cayenne pepper. I think this ingredient is a MUST!! Then add a tablespoon of nutritional yeast and blend well again. Heat again in microwave until hot but not simmering and pour over HOT pasta and toss.

Source: Free Veg Recipes frm the Low Fat Vegetarian Archive
Formatted by : Chupa Babi in MC

ChupaNote: Use broth instead of water to thin tahini.

For a mideatern flavor: leave out the tamari and add more fresh lemon juice to taste, add 1 t. cumin, 1 t. coriander, at LEAST 2 T. roasted minced garlic (prepared is fine, add 1 t. red pepper flakes (Urfa or Aleppo) to the cayenne pepper. Extra virgin olive oil is not optional; its healthy (so use a tablespoon or two or so). Put a couple of cups of baby spinach in the colander when you strain the pasta (whole wheat). It will steam nicely. Toss with a cup of minced mixed bell pepper (red, yellow, orange, a large minced Vidalia onion, Kalamata olives, capers, and feta cheese to taste. Soooo good!

Low Fat Protein Recipes - CL Mushroom Sauce

CL Mushroom Sauce - 6 pts

1 1/2 cups dried porcini mushrooms (about 1 1/2 ounces)
2 teaspoons olive oil
1/2 cup finely chopped prosciutto (about 2 ounces)
1/2 cup finely chopped onion
4 cups sliced cremini or button mushrooms (about 8 ounces)
1/2 teaspoon grated lemon rind
1/2 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
1 cup fat-free, less-sodium chicken broth
3/4 cup dry red wine
1 tablespoon cornstarch
1 tablespoon water
4 cups hot cooked cavatappi (about 2 cups uncooked pasta)


Combine boiling water and porcini mushrooms in a bowl; cover and let stand for 30 minutes. Drain. Rinse and coarsely chop porcini mushrooms. Heat oil in a medium skillet over medium-high heat. Add prosciutto, and sauté 1 minute. Add onion; sauté for 3 minutes or until tender. Stir in the porcini mushrooms, cremini mushrooms, and next 4 ingredients (cremini mushrooms through garlic); cook 4 minutes or until browned, stirring frequently. Stir in broth and wine, scraping the pan to loosen browned bits.

Bring to a boil; cook for 3 minutes. Combine the cornstarch and 1 tablespoon water in a small bowl. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute, stirring constantly. Add pasta, tossing to coat.

Yield
4 servings (serving size: about 1 1/2 cups pasta)

Nutritional Information :
CALORIES 304(15% from fat); FAT 5.1g (sat 1g,mono 2.6g,poly 1g); PROTEIN 15.4g; CHOLESTEROL 8mg; CALCIUM 24mg; SODIUM 627mg; FIBER 4.6g; IRON 4.9mg; CARBOHYDRATE 48.9g

Source: Cooking Light, OCTOBER 2001
Formatted by : Chupa Babi in MC: 10.14.02

Low Fat Vegetarian Recipes - Veggie Soft Taco

Makes 1 taco

Fast food that you make yourself is so much fresher and tastier. This appetizing taco is packed with fiber and flavor, not laden with fat and sodium. Plus, it provides 4 veggie servings!

Ingredients:

1/2 cup canned pinto beans, drained and rinsed
1/2 cup shredded green leaf lettuce
1/2 cup chopped green or red bell pepper
1/2 cup chopped broccoli
1/2 small tomato, chopped
2 tablespoons shredded part-skim mozzarella cheese
2 tablespoons salsa
5 pitted ripe olives, chopped
1 corn tortilla (6" diameter)

To Make:
In a medium bowl, mix the beans, lettuce, bell pepper, broccoli, tomato, cheese, salsa, and olives. Warm the tortilla in a microwave oven according to the package directions. Transfer it to a plate and spoon the bean and vegetable mixture onto one half. Fold the other half over and serve.

Per taco: 273 calories, 41 g carbohydrates, 12 g protein, 8 g total fat, 8 mg cholesterol, 11 g dietary fiber, 809 mg sodium

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.

Low Fat Good Cooking Recipes – Tex-Mex Casserole

Serves 6

• 1 tablespoon vegetable oil
• 6 boneless skinless chicken breast halves, cooked and diced (I use leftover grilled chicken)
• 2 medium onions, chopped
• 2 cloves garlic, pressed
• 2 teaspoons cumin
• 12 corn tortillas
• 2 cans tomatillos *about 30 ounces total, or use green enchilada sauce if you can't find canned tomatillos
• 12 ounces jack cheese, grated

In a skillet, saute 1/2 the onion in about a tablespoon of oil. Cook for 2 minutes and add garlic. Cook another 2 minutes and add chicken and cumin. Mix well, set aside.

In a blender, add the rest of the onion and the two cans of tomatillos, juice and all. Blend like mad.

Preheat your oven to 375 and get out a 9 x 13 casserole dish. Pour about a 1/2 cup of sauce on the bottom of the pan and begin building your casserole. Start with sauce (already said that) tortillas, chicken mixture, little cheese and repeat this pattern till finished. If you're obsessive/compulsive and don't end up just right at the end, don't come crying to me about it. Pour the rest of the sauce evenly over the top and sprinkle remaining cheese over that and bake for approximately 20 minutes or when done. Don't overbake, though. You want it hot and melty. Not hard and browned.

Per serving: 308 Calories; 6g Total Fat; (17% calories from fat); 42g Protein; 21g Carbohydrate; 108mg Cholesterol; 156mg Sodium

SERVING SUGGESTIONS: a big old green salad!

Fat-Free Vegetarian Recipes - Fat Free Alfredo Sauce

Famous "Strings Pasta Restaurant" fat-free Alfredo Sauce

1 quart Non-fat Milk
1 tbsp Garlic Salt
2 tbsp Molly McButter
1/4 cup Arrowroot Starch
1/4 cup Water
1 cup Shredded Non-fat Mozzarella Cheese
to taste Salt
to taste White Pepper

Combine all ingredients except for the starch, cheese and water and put into a sauce pan and bring to a boil. Blend together the arrowroot and cold water then add slowly to the sauce, stirring constantly. Let sauce simmer for 2 minutes. Remove from heat. Slowly add and blend in the cheese.

Makes 4-6 servings.
kwlacto lacto

Source: Doug Robinson for FatFree Vegetarian
Formatted by : Chupa Babi in MC: 10.14.02

Chupa Note: for more flavor, use broth instead of water and 1 t. red pepper flakes.

Low Fat Salad Recipes - Carrot and Pea Salad with Pears

Carrot and Pea Salad with Pears - 2 pts.

Serving Size : 4
Preparation Time :0:08

Ingredients :

pinch salt
2 cups frozen peas
1 1/2 cups carrots -- julienned
1/3 cup reduced-fat sour cream
1/4 cup sliced green onions
1 teaspoon cider vinegar
1/4 teaspoon dried dill weed
1/8 teaspoon coarsely ground pepper
1 medium pear -- ripe, coarsely chopped
2 ablespoons golden raisins

Bring 1/2 inch water to boil in a medium saucepan. Add the salt and the peas and carrots. Cook, stirring often, for 2 to 3 minutes, or until the peas are heated and the carrots tender. Drain and rinse briefly under cold running water. Drain again.

In a salad bowl, mix the Sour Cream, Green Onions, Vinegar, Dillweed, Pepper, and 1/4 teaspoon Salt. Add the Pear, Raisins, and the Peas and Carrots. Stir to mix well.

Makes 4 cups.

Per cup: 150 calories; 3 g total fat; 6 g dietary fiber; 27 g carbohydrates; 5 g protein; 10 mg cholesterol; 125 mg sodium.

Description: "2 pts"
Yield: "4 cups"
T(Cooking Time): "0:10"
- - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items):
143 Calories; 1g Fat (9.0% calories from fat); 6g Protein; 28g Carbohydrate; 6g Dietary Fiber; 4mg Cholesterol; 122mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.

NOTES : This salad is best served freshly made - otherwise the pear may discolor. To make the salad ahead, prepare it without the pear; gently toss in the pear just prior to serving. To save prep time, buy the carrots already julienned.

Nutr. Assoc. : 0 0 0 20123 0 0 0 0 0 0

Source : Exported from MasterCook
Recipe By : Eat Carbs Lose Weight by Denise Austin S(Fromatted by Chupa Babi in MC)

Gourmet Diabetic Cooking - Curried Potato Chowder

Gourmet Diabetic Cooking Recipe - Curried Potato Chowder.

• Curried Potato Chowder - 30 g carbs
• Olive oil cooking spray
• 2 large onions, about 1 pound thinly sliced
• 1/4 cup dry white wine
• 1 tb dry English mustard
• 1 clove garlic, minced
• 1 cup plain nonfat yogart
• 1/8 tsp sugar
• Grated lemon zest of garnish
• 3 cups stock (veggie or beef if you're a meat eater)
• Thin cucumber slices for garnish
• 2 large russet potatoes

In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.

Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown. Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions. Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.

Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard. Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil. Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.

Servings: 8

Calories: 137
Protein: 4 g
Sodium: 45 mg
Cholesterol: 41 mg
Fat: 1 g
Carbohydrates: 30 g
Exchanges: 2 bread/starch

Source: Joslin Diabetes Gourmet Cookbook

Low Fat Cooking Recipes - Oven Barbecued Salmon

Serves 6

6 salmon fillets (or use whatever firm fleshed fish that is on sale)
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder
1 lemon, sliced
1 medium onion, sliced
1 slice turkey bacon, cooked and crumbled
1/2 cup honey
1 cup ketchup


Preheat oven to 400 degrees.

Place fillets, skin side down, on a large sheet of aluminum foil wrap in a baking pan. Add salt and pepper and garlic powder layer with lemon, onion, and bacon.

Combine honey and ketchup and pour this mixture over the fillets. Seal the foil wrap and bake for 30 to 40 minutes. Fish will flake easily with a fork in the thickest part when it is done. Do not over bake! Serve hot.

Per Serving: 341 Calories; 7g Fat; 35g Protein; 37g Carbohydrate; 1g Dietary Fiber; 91 mg Cholesterol; 799mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 2 1/2 Other Carbohydrates.

Points: 7

Serving Suggestions: Serve with baked potatoes, steamed broccoli and wedge of lemon.

Fat Free Juice Recipes - Strawberry Lemonade

Serves 4

- 1 1/2 c. Strawberries, halved
- 4 Lemons, Juiced
- Zest from the 4 Lemons
- Splenda or Stevia (sweeten to your taste)
- Ice
- 2 cups Cold Water

Place berries, juice, zest & sweetener in blender or food processor...puree smooth....transfer to a pitcher & add water. Pour over glass filled with crushed ice or cubes...delicious!

Low Fat Cooking - Quick and Easy Tuna Bagels

Serves 6

3 (6 ounce) cans tuna
3 tablespoons mayonnaise (low fat if you have it)
4 1/2 tablespoons relish
3 teaspoons dried dill
Salt and pepper to taste
6 low-fat cheddar cheese slices
6 bagels, toasted (whole wheat)

Toast the bagels. Mix tuna, mayonnaise, dill, salt and pepper to taste and relish in bowl.

Divvy up the tuna and plop on top of each bagel half, top with a slice of cheese and broil till the cheese melts (in your toaster oven or broiler).

Per Serving: 457 Calories; 10g Fat; 38g Protein; 52g Carbohydrate; 2g Dietary Fiber; 34mg Cholesterol; 1068mg Sodium. Exchanges: 3 Grain (Starch); 4 Lean Meat; 3 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

VEGETARIANS: Just make it simple-sliced tomato, a slice of red onion and a piece of cheese
over the top and under the broiler till bubbly, YUM!

SERVING SUGGESTION: I would go for a big green salad-that's really all you need!

Fat Free Recipes - Junior Mint Brownies

Cooking spray

1/4 cup butter or stick margarine
32 (about 3 oz.) creamy, small-size mints in pure chocolate (such as Junior Mints)
1 cup all-purpose flour
1/4 tsp. baking soda
1/8 tsp. salt
2/3 cup sugar
1/3 cup unsweetened cocoa
1 large egg
1 large egg white

Note: Two large (1.5-oz.) mints or 6 miniature chocolate-covered peppermint patties (such as York) may be substituted for 32 Junior Mints.

Preheat oven to 350 degrees F.

Coat bottom of an 8-inch square baking pan with cooking spray.

Combine butter and mints in a 2-cup glass measure; microwave at high 30 seconds or until soft. Stir until smooth, and set aside.

Lightly spoon flour into a dry measuring cup and level with a knife. Combine flour, soda and salt in a bowl. Combine sugar, cocoa, egg and egg white in a large bowl; beat with a mixer at medium speed until well-blended. Add mint mixture; beat well. Add flour mixture; beat at low speed just until blended. Pour batter into prepared pan. Bake at 350 degrees F for 20 minutes, or until a wooden pick inserted in center comes out clean. Cool completely on a wire rack.

Preparation Time:15 minutes
Cooking Time: 20 minutes

Makes 16 brownies (serving size: 1 brownie).

Nutritional values per serving: 121 calories, 19.5g carbohydrate, 14mg cholesterol, 3.9g fat, 81mg sodium, 2.1g protein, 7mg calcium, 0.7mg iron and 0.2g fiber.

Source : Copyright 2003 © Cooking Light magazine

Low Fat Sandwiches - Cajun Catfish Sandwiches

Serve this Cajun-style sandwich with iced tea and a fresh fruit salad for a light summertime meal.

Ingredients :

• White of 1 large egg
• 1 teaspoon water
• 2 tablespoons all-purpose flour
• 2 tablespoons yellow cornmeal
• 2 teaspoons salt-free Cajun or Creole seasoning blend
• 1/2 teaspoon salt
• 4 catfish fillets (about 4 ounces each)
• Vegetable oil spray (olive oil preferred)
• 2 teaspoons vegetable oil
• 2 cups packaged shredded coleslaw mix or 1 1/2 cups shredded cabbage and 1/2 cup shredded carrots
• 1 tablespoons fat-free or light Italian or honey Dijon salad dressing
• 1 tablespoon fat-free or low-fat mayonnaise dressing
• 1/4 teaspoon salt-free Cajun or Creole seasoning blend
• 4 whole-wheat hamburger buns
• 4 thick slices of a large tomato

Directions :

In a shallow bowl, using a fork, beat the egg white and water. On a large plate, combine the flour, cornmeal, 2 teaspoons seasoning blend, and salt. Set the plate next to the bowl, assembly-line fashion.

Rinse the fish and pat dry with paper towels. Dip each fillet in the egg mixture, then in the flour mixture, turning and patting to coat lightly. Shake off any excess flour mixture.

Heat a large nonstick skillet over medium heat. Lightly spray with vegetable oil spray. Pour the oil into the skillet and swirl to coat the bottom. Cook the fish for 3 to 4 minutes on each side, or until it flakes easily when tested with a fork.

Meanwhile, in a medium bowl, stir together the coleslaw mix, salad dressing, mayonnaise, and 1/4 teaspoon seasoning blend. Split and toast the hamburger buns. To assemble, put each fillet on the bottom half of a bun. Spoon the coleslaw mixture over the fish. Add the tomato. Top with the remaining buns.

Cook's Tip on Cajun or Creole Seasoning Blend: Salt-free versions of the zesty seasoning blend may be hard to find. If so, you can easily make your own. In a small bowl, combine 1 tablespoon each chili powder, ground cumin, garlic powder, onion powder, and paprika. You can store the seasoning tightly covered at room temperature for about 6 months.

Serves 4: 1 sandwich per serving

Per serving: 301 calories, 8.0g fat, 5g fiber, 66mg chol, 655mg sodium, 33g carbs, 5g sugar, 25g protein

WW Pts: 6

Diet Recipes - Diabetic Navy Bean Soup with Ham

Yield: 6 servings (about 1-1/4 cups each)

Note: A quick-soak method is used for the beans. If you prefer soaking the beans overnight, omit Step 1 and proceed with Step 2 in the recipe.

INGREDIENTS :

8 ounces dried navy, or Great Northern, beans, washed and sorted
1-1/2 cups cubed lean smoked ham (8 ounces), fat trimmed
2/3 cup chopped onion
2/3 cup chopped carrot
1 rib celery, thinly sliced
2 cloves garlic, minced
1 tablespoon vegetable oil
1 tablespoon flour
4 cups reduced-sodium chicken broth
1 cup water
1/4 teaspoon dried thyme leaves
1 bay leaf
Salt and pepper, to taste

DIRECTIONS :

Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour; drain.

Saute ham, onion, carrot, celery, and garlic in oil in large saucepan until vegetables are tender, 5 to 8 minutes. Stir in flour; cook over medium heat 1 minute. Add beans, broth, water, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until beans are tender, 1-1/4 to 1-1/2 hours. Discard bay leaf; season to taste with salt and pepper.

Nutritional Information Per Serving (about 1-1/4 cups):
Calories: 223, Fat: 4 g, Cholesterol: 21.6 mg, Sodium: 639 mg, Protein: 20.1 g, Carbohydrate: 29.5 g Diabetic Exchanges: 2 Bread/Starch, 2 Meat

Source: "1,001 Delicious Recipes for People with Diabetes" Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat Diet Recipes - Cheese Topped Grilles Tomatoes

Ingredients :

4 plum or small vine-ripe tomatoes cut in half lengthwise
1/4 c. Light Italian Dressing
1/2 c. part-skim Mozzarella cheese
2 Tbsp grated parmesan cheese
1 Tbsp fresh chopped herbs (basil, chives, parsley)

Preheat grill to med/high heat. Place tomatoes, cut sides up, in a greased 8-inch square foil pan. Drizzle with dressing, sprinkle evenly with cheeses, place pan on grate of grill and close the lid. Grill 10-12 minutes or until cheeses are melted and bottoms of tomatoes are browned. Sprinkle with herbs just before serving.

Makes 4 servings, 2 tomatoe halves each.

80 Calories, Fat 4.5g, Sat. fat 2.5g, Chol. 10mg, Sodium 410mg, Carbs 4g, Fiber <1g, Sugars 3g, Protein 6g

Source : From Kraft Food & Family Magazine

Low Fat Vegetarian Recipes - Jeweled Spaghetti Squash

Ingredients :

1 3- to 3-1/2-lb. spaghetti squash
1/2 cup water
1/2 cup orange juice
3/4 cup dried tart cherries
2 Tbsp. butter
1/4 cup chopped walnuts
1/4 cup snipped fresh Italian (flat-leaf) parsley
1/2 tsp. salt
1/8 tsp. ground black pepper

Directions :

1. Halve squash lengthwise; discard seeds. Place one squash half, cut side down, in microwave-safe baking dish with ?1/4 cup water. Cover with plastic wrap, turning back a corner of wrap to allow steam to escape. Micro-cook, covered, on high (100 percent power) for 20 to 22 minutes or until tender, turning once. Keep warm. Replace water; repeat with remaining squash.
2. Using a fork, scrape stringy squash pulp from shells into a serving bowl.
3. In saucepan bring orange juice to boiling. Remove from heat. Add cherries; let stand 10 minutes. In skillet cook nuts in hot butter over medium heat 2 to 3 minutes or until toasted, stirring occasionally.
4. Add cherries and juice, toasted walnuts, parsley, salt, and pepper to squash pulp. Toss to coat. Serve warm.
   
   Makes 8 (about 2/3-cup) servings
   
   Make-Ahead Tip:
   
   Two hours ahead, micro-cook spaghetti squash; scrape cooked spaghetti squash into a large bowl. Cover and refrigerate squash. Thirty minutes ahead, warm cooked squash in microwave, covered and vented, 3 to 4 minutes, gently stirring twice. Finish recipe as directed in Step 3.
   
   * Note:
   
   To bake squash in oven, preheat oven to 350 degree F. Omit water. Place squash halves, cut sides down, in a shallow baking pan. Bake for 75 to 80 minutes or until tender. Continue as directed in Step 2.
   
   Test Kitchen Tip:
   
   Use a fork to remove the shredded pulp of cooked squash. The cooked squash can be cooled first; otherwise protect your hands with oven mitts.
   
   Nutrition facts per serving:
   
   
   Calories 135 Total Fat (g) 6 Saturated Fat (g)2 Monounsaturated Fat (g)
   1 polyunsaturated Fat (g) 2 Cholesterol (mg) 8 Sodium (mg) 190 Carbohydrate (g)
   20 Total Sugar (g) 8 Fiber (g)1 Protein (g) 2 3 WW Points
   
   Source : Kraft

Low Fat Recipe - AICR Strawberry-Kiwi Slaw with Poppy Seed Dressing - 2 pts

Dressing:

2 Tbsp. raspberry vinegar
2 Tbsp. olive oil
1 Tbsp. honey
Pinch ground mace
1/4 tsp. poppy seeds
1 Tbsp. plain fat-free yogurt

Salad:

1 cup ripe strawberries, washed, stems removed and chopped
1 ripe kiwi, peeled and sliced into thin strips
2 cups very finely shredded cabbage
1/2 cup fresh cilantro or fresh mint, washed and chopped (optional)
Parsley, for garnish


In a food processor or blender, purée all the dressing ingredients until smooth and creamy. Spoon the dressing into a small bowl. Chill for at least 1 hour before serving. In a large salad bowl, combine the salad ingredients. Pour on the dressing and toss the salad. Garnish
with parsley and serve. This dish, fully prepared, can be made 1 day in advance.

Makes 2 cups.

Per 1/2 cup serving: 113 calories, 7 g. fat (<1 g. saturated fat), 13 g. carbohydrate, 1 g. protein, 2 g. fiber, 9 mg. sodium.

Recipe By : American Institute Cancer Research,
Formatted by Chupa Babi in MC: 05.14.07

Weight Loss Nutritional Diet - Sugar Free Fruitcake

• 1 cup chopped golden raisins
• 1/2 teaspoon salt
• 1 - 1/2 cups chopped walnuts
• 1 cup chopped cranberries
• 1 cup crushed pineapple
• 1/4 cup grated lemon peel
• 1 cup flaked coconut
• 1/3 cup orange juice
• 8 grams packets sugar substitute
• 1 teaspoon ground mace
• 1 teaspoon ground allspice
• 1 teaspoon baking soda
• 1 - 1/2 cups all-purpose flour

Mix sugar substitute with orange juice. Pour over choppedcranberries. Soak 1 hour, mixing often. Mix raisins, nuts,coconut, lemon rind in flour until well coated. Add cranberriesand orange juice mixture. Sprinkle baking soda over mixture,and mix. Mix in spices. Fold in crushed pineapple. Pour batterinto a greased and floured 9 inch loaf pan. Bake at 325degrees F. (165 degrees C) for 40 minutes. Cool.

Recipe By : Jenn B aka Mom2Sam and Tiny

Weight Loss Salad Recipe - Brown Rice Salad

Serving Size : 8 Preparation Time :0:00
Categories : Brown Rice Canadian Bacon

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 2/3 Cups brown rice -- uncooked
2 1/2 cups water
1 cup fat-free sour cream
1 tablespoon red wine vinegar
1 tablespoon lime juice
2 teaspoons honey -- (splenda)
1/2 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 teaspoon salt
1/8 teaspoon black pepper
2 slices Canadian bacon
1 cup red bell pepper -- diced
1 cup green onion -- chopped
1/2 cup frozen green peas -- thawed
2 tablespoons cilantro -- chopped

1. Place rice and water in a medium saucepan, and bring to a boil. Reduce heat to low, cover and simmer 45 to 60 minutes.

2. In a medium bowl, mix the sour cream, red wine vinegar, lime juice, splenda, cumin, chili powder, salt and pepper. Refrigerate until ready to use.

3. Place bacon in a skillet. Cook over medium high heat until evenly brown. Drain, chop up and set aside.

4. In a large bowl, mix the rice, dressing mixture, bacon, bell pepper, green onions, peas, and cilantro. Chill at least 1 hour before serving.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 198 Calories; 2g Fat (7.6% calories from fat); 8g Protein; 39g Carbohydrate; 2g Dietary Fiber; 7mg Cholesterol; 206mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.

NOTES : FLEX POINTS PER SERVING: 4

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

Recipe By : Exported from MasterCook

TOMATO CHEESE MELT

Yield: 2 servings

INGREDIENTS

2 slices whole-wheat bread
2 tablespoons shredded reduced-fat cheddar cheese
1 small tomato, sliced

DIRECTIONS

Sprinkle cheese on bread slices. Top with tomato slices and place in toaster oven or under boiler for 2-3 minutes or until cheese melts. Serve with smoothie.

Nutritional Information Per Serving (1/2 of recipe) :

Calories: 100, Fat: 3 g, Cholesterol: 5 mg, Sodium: 213 mg, Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 5 g Diabetic Exchanges: 1 Starch, 1 Fat


Source: "Mix 'n Match Meals in Minutes" via The Diabetic Gourmet Daily Recipe Mailer
Posted by - Richard Lee Holbert