Nov 2008
Fruity Yogurt Pops
30/11/08 09:13 Filed in: Desserts
Yields: 10 servings.
Ingredients:
* 2 cups (16 ounces) reduced-fat strawberry yogurt
* 1 can (8 ounces) unsweetened crushed pineapple
* 1 Tablespoon honey
* 2 to 3 drops red food coloring, optional
Instructions:
* In a food processor or blender, combine the yogurt, pineapple, honey and food coloring if desired; cover and process until smooth. Pour 1/4 cupfuls into 10 plastic molds or 3-oz. paper cups; top with holders or insert wooden sticks.
* Freeze until firm, about 8 hours or overnight.
Nutritional Analysis: One yogurt ice pop equals: 61 calories, trace fat, 13g carbohydrate, 2g protein.
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Raspberry Chicken Salad
21/11/08 09:44 Filed in: Chicken Recipes | Salads
Yields: 4 servings
Ingredients:
* 1 cup 100%raspberry spreadable fruit
* 1/3 cup raspberry vinegar
* 4 boneless skinless chicken breasts (4 ounces each)
* 8 cups torn mixed salad greens
* 1 small red onion thinly sliced
* 24 fresh raspberries
Instructions:
* In a small bowl, combine spreadable fruit and vinegar; set aside 3/4 cup for dressing.
* Broil chicken 4 in. from heat for 5-7 minutes on each side or until juices run clear, basting occasionally with remaining raspberry mixture. Cool for 10 minutes.
* Meanwhile, arrange greens and onion on salad plates. Slice chicken; place over greens. Drizzle with reserve dressing. Garnish with raspberries.
Nutritional Analysis: One serving (2 cups greens with 1 chicken breast half and 3 tablespoons dressing) equals 320 calories, 3g fat, 48g carbohydrate, and 25g protein.
Chicken and Apricot Bagel Sandwich
14/11/08 09:53 Filed in: Chicken Recipes | Sandwiches/Burgers
Yield: 4 servings
What you Need:
* 1 (5-oz.) can chunk white chicken breast in water, drained
* 1/3 cup chopped dried apricots
* 1/4 cup chopped celery
* 2 tablespoons sliced green onions
* 2 teaspoons shelled sunflower seeds
* Dash pepper
* 1/4 cup fat-free mayonnaise or salad dressing
* 4 bagels. halved
Instructions:
1) In a small bowl, combine all ingredients except bagels; mix well.
2) Fill each bagel with 1/3 cup chicken mixture. Serve immediately.
Nutritional Analysis: One serving (1 sandwich) equals 290 calories, 3g fat, 47g carbohydrates and 18g protein.
Cooked Pears with Spiced Syrup
11/11/08 07:54 Filed in: Fruit Recipes
Low Fat Low Sodium Recipe
Number of Servings: 6
Ingredients:
Instructions:
Nutritional Information (Approximate Values)
Serving Size: 1/2 pear with syrup
Per Serving:
Calories 281, Carbohydrate 72 g, Fat 0 g, Saturated Fat 0 g, Fiber 2 g, Protein 0 g, Sodium 1 mg
Number of Servings: 6
Ingredients:
- 2 cups water
- 2 cups sugar
- 12 peppercorns
- 1 cinnamon stick
- 2 whole cloves
- 3 pears, peeled
Instructions:
- Pour the water into a large saucepan and place over low heat. Stir in the sugar until dissolved.
- Add the peppercorns, cinnamon stick and cloves.
- Place the pears in the pan.
- Place a piece of parchment paper over the pears and lay a plat on top of the pan. This will keep the pears under the water so they will tender.
- Cook over low heat 25 minutes or until the pears are fork tender.
- Remove the pears and place on a plate.
- Continue cooking the liquid another 20 minutes or until it becomes a syrup.
- Strain the liquid to remove the peppercorns, cinnamon stick and cloves.
- Cut the pears half lengthwise and remove the seeds and core.
- Slice the pear halves in quarter. Spoon the syrup over the cut pears.
Nutritional Information (Approximate Values)
Serving Size: 1/2 pear with syrup
Per Serving:
Calories 281, Carbohydrate 72 g, Fat 0 g, Saturated Fat 0 g, Fiber 2 g, Protein 0 g, Sodium 1 mg
Guiltless French Toast with Ricotta
10/11/08 11:33 Filed in: Breakfast
Servings: 2
Here's what you need...
• 4 egg whites
• 2/3 cup nonfat milk
• 2 slices whole wheat bread
• 1/2 cup nonfat ricotta cheese
• 1 pinch salt
• 1/4 teaspoon ground cinnamon
• Sliced Strawberries (optional)
Instructions:
• Thoroughly mix the egg whites, milk, salt and cinnamon. Soak bread in the egg white mixture.
• Coat a nonstick skillet with cooking spray and place over medium heat. Cook the bread until each side it set and bread is light brown. Place French toast on a plate top with ricotta and garnish with sliced strawberries and cinnamon.
Nutritional Analysis: One serving equals 182 calories, 1.5g fat, 23g carbohydrate, and 18g protein
Candied Sweet Potatoes with Pecan Topping
07/11/08 09:26 Filed in: Vegetarian | Vegetables
Low Fat Recipe Good source of Vitamins.
Number of Servings: 6
Ingredients:
Instructions:
Nutritional Information (Approximate Values)
Serving Size: 1/2 cup
Per Serving: Calories 172, Carbohydrate 33 g, Fat 4 g, Saturated Fat 1 g, Fiber 3 g, Protein 2 g, Sodium 17 mg
Number of Servings: 6
Ingredients:
- 3 large sweet potatoes, peeled and cut in cubes
- 4 tablespoons pecans
- 2 tablespoons unsalted butter
- 1 tablespoon brown sugar substitute
- 1 teaspoon ground cinnamon
Instructions:
- Place the cubed sweet potatoes in a large saucepan.
- Fill the pan with cold water just high enough to cover the potatoes. Place over medium high heat.
- Bring the potatoes to a quick boil. Continue boiling 20 minutes or until the potatoes is fork tender.
- Drain the potatoes thoroughly.
- Place a skillet over low heat. Add the butter and allow it to melt completely.
- Add the pecans and toast for 3 minutes turning a couple of times during cooking. Be careful not to over cook the pecans they can burn easily.
- Remove the pecans to a paper towel. Place the potatoes in a large bowl. Add the brown sugar substitute.
- Mash the potatoes and sugar together with a potato masher. Sprinkle in the cinnamon. Stir to combine the flavors. Cover the top with the toasted pecans before serving.
Nutritional Information (Approximate Values)
Serving Size: 1/2 cup
Per Serving: Calories 172, Carbohydrate 33 g, Fat 4 g, Saturated Fat 1 g, Fiber 3 g, Protein 2 g, Sodium 17 mg
Fruit and Nut Breakfast Bars
06/11/08 22:57 Filed in: Breakfast
Low Fat Recipe
Ingredients:
Instructions:
Nutritional Information (Approximate Values)
Per Serving 1 bar
Calories 201, Carbohydrate 35 g, Fat 7 g, Saturated Fat 1 g, Fiber 2 g,
Protein 3 g, Sodium 81 mg
Ingredients:
- 1/3 cup dates, pitted and chopped
- 1/3 cup dried apricots, chopped
- 1/3 cup golden raisins
- 1 cup almond slivers
- 3/4 cup flour + 1 tablespoon flour
- 3 eggs
- 1 1/2 cups brown sugar substitute
- 3/4 teaspoon baking powder
Instructions:
- Place the dates, apricots, raisins and almond slivers into a large mixing bowl. Add the 1 tablespoon of flour and toss to coat the other ingredients well.
- In a different mixing bowl break the eggs.
- Using an electric mixer on low beat the eggs until they become foamy. Carefully add the brown sugar substitute being sure to continue mixing while adding. Continue mixing 4 minutes or until the mixture become thick.
- In another bowl sift together the remaining flour and baking powder. Add the egg mixture to the dry ingredients and continue mixing until completely moistened.
- Fold in the date mixture being sure to incorporate into the batter well. Heat the oven temperature to 350 degrees.
- Spray the bottom and sides of a baking pan with a non stick cooking spray. Using a rubber spatula spread the mixture evenly into the baking pan.
- Bake 18 minutes or until when touched slightly with a fingertip the bars bounce back easily.
- Remove from the oven and allow to cool completely at room temperature.
- Cut into 16 bars and store in an air tight container for up to 7 days.
Nutritional Information (Approximate Values)
Per Serving 1 bar
Calories 201, Carbohydrate 35 g, Fat 7 g, Saturated Fat 1 g, Fiber 2 g,
Protein 3 g, Sodium 81 mg
Milanese Steak Grill
04/11/08 08:42 Filed in: Steak Recipes
Yield: 4 servings
Here’s what you need...
• 1 lb. boneless beef top round steak, 3/4 inch thick, trimmed of fat
• 1/4 teaspoon salt
• 1/8 to 1/4 teaspoon pepper
• 1/3 cup finely chopped fresh parsley
• 2 tablespoons grated lemon peel
• 3 large garlic cloves, minced
• 1/4 cup dry white wine or chicken broth
• 1 tablespoon Dijon mustard
Instructions:
1. Heat grill. Lightly sprinkle both sides of steak with salt and pepper. When ready to grill, place steak on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 11 minutes until desired doneness, turning once.
2. Meanwhile, on rimmed platter or in shallow baking dish, combine remaining ingredients; mix well.
3. Place hot grilled steak in sauce mixture. Cut steak diagonally across grain into slices. Coat each slice with sauce mixture before placing on individual plates. Spoon any remaining sauce over steak slices.
Nutritional Analysis: One serving (1/4 of recipe) equals 150 calories, 4g fat, 2g carbohydrates and 24g protein.
Whole Grain Pretzels
03/11/08 16:39 Filed in: Healthy Snacks
*Here's a quick tip: if you decide to purchase a pretzel at the mall, ask for it to be made ‘nonfat'—it may take a few extra minutes for them to bake one without butter, but you'll be saving yourself quite a few unnecessary calories and it will be nice and hot!
Servings: 6 pretzels
Here's what you need...
- 2 cups Super Flour, divided
- 1 Tablespoon Canola oil
- 1 cup organic apple juice
- 1 Tablespoon active dry yeast or 1 packet active dry yeast
- Salt -- optional
Directions:
- In a large mixing bowl combine 1 cup of the super flour, canola oil, apple juice and yeast. Beat with electric mixer for about 3 minutes. Add the remaining 1 cup of super flour.
- Knead for 10-15 minutes, add water or flour as needed for a good consistency. Roll 6 pieces of dough into long snakes and form into pretzel shapes.
- Coat a baking sheet with non-stick spray, place the pretzels on the sheet and allow to rise for 30 minutes. Heat oven to 450 degrees F. If desired, coat the top of each pretzel with a small amount of water and sprinkle with salt.
- Bake the pretzels for 15 minutes or until they become golden brown.
Nutritional Analysis: One serving equals: 162 calories, 3g fat, 31g carbohydrate, 4g fiber, and 7g protein.
Garden Lasagna
02/11/08 09:33 Filed in: Vegetarian
Servings: 4
Here's what you need...
* 1 medium eggplant, thinly sliced lengthwise
* 3 small zucchini, thinly sliced lengthwise
* 1 cup tomato sauce
* 3 medium tomatoes, thinly sliced
* 1 cup nonfat ricotta cheese, softened
* 1/2 cup shredded low fat cheese
* salt and pepper to taste
* 2 tablespoons dried basil
* 2 tablespoons dried oregano
* Sprinkle of Italian seasoning
Instructions:
* Preheat the oven to 400 F. Season eggplant and zucchini with salt and pepper. Coat a cookie pan with cooking spray and line eggplant and zucchini. Place in over for 15 minutes.
* Coat a 8" glass baking dish with cooking spray and cover the bottom with half of the eggplant and zucchini. Ladle half of the tomato sauce over the eggplant and zucchini and top with half of the tomato slices. Sprinkle the tomato slices with half of the basil and oregano. Spread half of the ricotta cheese over the tomatoes. Sprinkle with half of the shredded cheese. Repeat the layers once more.
* Bake for 20 minutes then turn oven to broil until the cheese is browned. Cut the lasagna into slices and garnish with Italian seasoning.
Nutritional Analysis: One serving equals 173 calories, 3.7g fat, 24.4g carbohydrate, and 13g protein.