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Old 01-31-2004, 02:36 PM   #16
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I stole this from another site.... she says it is good.. but I have not tried it yet. Maybe this weekend.
-------------------
Roasted Cauliflower Popcorn

This recipe is soooooooooooooooooo good and really easy too!!!!!!!!

1 head of cauliflower
3 tablespoons olive oil
2 tablewspoons Mrs. Dash Table Blend

Preheat oven to 450 degrees Remove cauliflower core and thick stems. Trim remaining cauliflower into florets the size of popcorn. Toss thoroughly ina bowl with the olive oil and Mrs. Dash. Spread cauliflower on a sheet pan and roast for 60 minutes, or until nicely browned. Turn three or four times during roasting. The browner the floret the sweeter they will tast. Serve immediately. Serves 8

71 calories
3 grams of fiber
5 grams of fat

EDIT ... My daughter made these and said she only cooked hers for 25-30 minutes and some burnt. The ones that were nicely brown were very good and she will make it again. She said it does not taste like popcorn of course.. but has a nice flavor of it's own and you eat it as you would popcorn. She recommends these.. but either make your pieces larger or cook for less time.

Last edited by 2cute2Bfat : 02-01-2004 at 04:04 PM.
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Old 02-07-2004, 07:31 AM   #17
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Vegetarian No-Pasta Lasagna


Serves 4-6

Ingredients
2 large eggplants
2 cups part-skim ricotta cheese
1 cup shredded part-skim mozzarella
1 large egg
1/2 cup fresh-grated Parmesan cheese

2 cans stewed tomatoes
1 6-ounce can tomato paste
4 tablespoons olive oil
2 tablespoons garlic, chopped fine
1 med. onion, chopped fine
2 tsp dried oregano
2 tsp dried thyme
2 cups (4 whole) roasted peppers * didn't use
2 cups spinach (optional) *didn't use
1 large yellow squash, thinly sliced lengthwise (optional) *didn't use
salt and ground black pepper to taste

Instructions
Preheat oven to 450°F. Heat oil in skillet and cook garlic and onion until they become aromatic and begin to brown. Add stewed tomatoes and 1 tsp dried oregano. Once tomatoes begin to bubble, stir in tomato paste. Reduce heat to low, add salt and pepper to taste, I always add Splenda to my sauce too...maybe, 2 T...cover and let simmer lightly while you continue.

Slice eggplant lengthwise in 1/4-inch slices. Spread out eggplant on a rimmed cookie sheets sprayed lightly with nonstick cooking spray. Salt the slices generously on both sides, sprinkle with thyme, and brush (fingers are fine) with about 1 tablespoon of olive oil per slice. You could spray them with olive oil spray too, that's a LOT of olive oil! Roast eggplant in oven until tender and slightly browned. About 20-30 min, keep an eye on them. If using yellow squash, I didn't also roast briefly until soft and pliable. Remove and let cool enough to handle. Reduce oven to 375°F.

Meanwhile, stir together ricotta cheese, egg, remaining oregano, and 1/4 cup of Parmesan cheese. In a 12x9-inch baking dish spread 1/4 cup of tomato sauce. Cover with 3 or 4 eggplant slices, then half of the roasted peppers, and then a third of the ricotta cheese mixture, followed by a third of the mozzarella and then spinach and yellow squash (if using). Repeat layer. Top with remaining eggplant, tomato sauce, mozzarella, and any remaining Parmesan. Cover with foil and bake for about 15 minutes. Remove foil and bake for about 15 minutes more or until cheese is bubbly and beginning to brown. Remove and let cool for at least 5 minutes before serving.
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Last edited by katrinabgood : 02-07-2004 at 07:47 AM.
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Old 02-07-2004, 07:48 AM   #18
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Crustless Pumpkin Pie

Serves 8, 1 WWP per serving

1 can pumpkin (15 oz)
1 can evaporated skim milk (12 oz)
3/4 cup egg substitute (or 3 egg whites)
1/2 tsp salt
2-3 tsp of pumpkin pie spice (1 tsp cinnamon, 1/2 tsp nutmeg, 1/2 tsp allspice, 1/4 tsp cloves)
1 tsp vanilla
2/3 C. Splenda (or sugar) or to taste


Combine all ingredients and beat until smooth. Pour into a 9" sprayed pie pan. Bake at 400 for 15 minutes, and then at 325 for 45 minutes or until a knife inserted in center comes out clean.


Delicious with Light Cool Whip!
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Last edited by katrinabgood : 02-07-2004 at 07:51 AM.
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Old 02-10-2004, 07:49 PM   #19
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Default Lemon-Basil Stuffed Chicken Breasts

From the Discovery Health channel:

Ingredients:

4 boneless, skinless chicken breasts
About 4 to 6 ounces each
1 lemon, cut into 8 wedges
2 tablespoons chopped, fresh basil
1/2 cup chopped spinach
1 1/2 tablespoons olive oil
1/4 cup balsamic vinegar
3/4 cup low-sodium chicken broth
Makes 4 servings

Cut a deep, horizontal pocket in the side of each chicken breast. Make the pocket as large as you can without piercing the top or bottom of the breast.

Place 2 lemon wedges, 1/2 tablespoon of the basil and 1/4 of the spinach in the pocket of each chicken breast.

Secure the pocket with toothpicks, threading along the side to close.

Heat the oil in a heavy ovenproof skillet until it begins to smoke.

Add the chicken to the skillet and cook on each side until golden brown, about 4 minutes per side.

Add the vinegar and chicken stock and bring to a boil.

Lower the heat and gently simmer the chicken for 4 to 6 minutes until cooked through.

Remove the chicken breasts from the skillet and keep warm.

Continue to cook the sauce until it is reduced to a thick syrup.

Taste the sauce and season with salt and pepper.

Spoon the sauce over each chicken breast and serve.

Voila! Now eat and enjoy this superb dish!
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Old 02-10-2004, 07:52 PM   #20
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Default Grilled Rosemary Flank Steak

Also from the Discovery Health Channel:

Ingredients:

1/4 cup of olive oil
1 tablespoon balsamic vinegar
2 cloves garlic, crushed
1 rosemary srping, chopped or 1/2 teaspoon dried
salt to taste
freshly ground black pepper
2 pounds flank steak
Makes 6 servings

Mix the oil, vinegar, garlic, rosemary, salt and pepper, and brush on the flank steak.

Refrigerate for at least 30 minutes or overnight.

Mix the oil, vinegar, garlic, rosemary, salt and pepper, and brush on the flank steak.

Refrigerate for at least 30 minutes or overnight.

Slice the steak on the bias.

Voila! Now eat and enjoy this superb dish!
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Old 02-10-2004, 07:59 PM   #21
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Default Marinated Flank Steak

From SBD:

1 small red onion, quartered
1/3 cup balsamic vinegar
1/4 cup capers, drained
2 TBSP chopped fresh oregano
3 cloves garlic, minced
1-1/2 pounds flank steak
1/4 tsp salt
1/4 tsp coarsely ground black pepper

Sliver one quarter of the onion and set aside. Chop the rest of the onion. Mix it in a bowl with the vinegar, capers, oregano, and garlic. Combine 1/4 cup of this mixture with the slivered onions and set aside.

Sprinkle both sides of the steak with the salt and pepper; prick well with a fork. In a large zip-top food-storage bag, combine the steak with the remaining onion mixture. Marinate for 1 hour or overnight.

Heat the grill or the broiler, positioning the oven broiler rack so the meat on the rack in the pan is 4 inches from the heat source. Remove the meat from the marinade, and place on the grill over direct heat or on the oven rack set in the broiler pan. Discard the marinade. Grill or broil for 4-5 minutes per side for medium-rare. Let stand for 5 minutes before slicing.

Place meat on a platter and pour the reserved onion mixture over the steak.

Serves 6

176 calories
19 g protein
3 g carbs
9 g fat
1 g fiber

We tried this and really enjoyed the flavor.
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Old 02-17-2004, 08:04 PM   #22
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Default Chinese Cabbage, Carrot and Broccoli Stir-Fry

This recipe serves: 2

Preparation time : 15 minutes
Cooking time : 10 minutes


Ingredients
1/2 teaspoon chopped garlic
1 1/2 teaspoon peanut oil
1/2 teaspoon chopped ginger
1/2 cup thinly sliced Chinese cabbage (bok choy)
1/2 cup thinly sliced carrots
1/2 cup broccoli florets, blanched and cut into small pieces
freshly ground black pepper
2 tablespoons low-sodium soy sauce



Cooking Instructions
1. Heat a skillet or wok large enough to accommodate all the ingredients over medium-high heat.

2. Add the garlic, peanut oil and ginger, and stir quickly for 30 seconds.

3. Raise the heat to high. Add the cabbage, then the carrots, then the broccoli, stirring quickly after each addition. Season with pepper.

4. Add the soy sauce and cook until the vegetables are slightly tender.



Nutrition Facts


Serving Size about 1 cup

Amount Per Serving

Calories 61
Total Fat 4 g
Saturated Fat 1 g
Protein 2 g
Total Carbohydrate 6 g
Dietary Fiber 2 g
Sodium 557 mg

Percent Calories from Fat 50%
Percent Calories from Protein 11%
Percent Calories from Carbohydrate 39%
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Old 02-17-2004, 08:06 PM   #23
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Default Cantonese Sweet and Sour Chicken

Ingredients:

1 can (20 ounces) pineapple chunks packed in juice, undrained
2 tablespoons cornstarch
1/3 cup cider vinegar
1/2 teaspoon salt
3 tablespoons sugar
1 tablespoon reduced-sodium soy sauce
1-1½ cups sliced fresh mushrooms
1 red bell pepper, seeded and thinly sliced
1 medium onion, thinly sliced
1 can (8 ounces) sliced water chestnuts
4 cooked boneless, skinless chicken breast halves (about 4 ounces each), cut into bite-size pieces
2 cups hot cooked white or brown rice
Directions:

Drain the juice from the pineapple and pour it into a large saucepan. Add the cornstarch and stir to dissolve it. Add the vinegar and salt. Cook, stirring constantly, over medium heat for about 5 minutes, or until the sauce has thickened. Stir in the sugar and soy sauce.

Add the pineapple, mushrooms, peppers, onions and water chestnuts. Cook for about 5 minutes, or until the vegetables are crisp-tender. Stir in the chicken and heat through. Serve over the rice.
Servings: 4
Each serving contains about:
Calories: 511
Fat: 4 g.
Cholesterol: 72 mg.
Sodium: 635 mg.
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Old 03-07-2004, 08:52 PM   #24
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Default 3 Point Cherry Pie

I saw this on another web-site and can't remember which one...so it is a "borrowed" recipe! I wish I could give credit where credit is due!!!

I have NOT tried it yet, but it looked good to me, I like the raspberry and peach pie fillings too, I am sure they would both work. If I am not mistaken I think the cans of Cherry Pie filling come in a lighter version now too.

3 PT Crazy Cherry Pie

1 1/2 cups Bisquick Fat Free Baking Mix
2 1/2 Tbs.. granular Splenda
1/4 cup reduced-calorie margarine
1/4 cup fat free sour cream
1/2 cup water
1 (20 oz.) can cherry pie filling

Preheat oven to 425 degrees. Spray a 9-inch deep-dish pie plate w/
butter-flavored cooking spray. In a medium bowl, combine baking mix,
Splenda, margarine, sour cream, and water at low speed w/ electric mixer.
Beat for 2 minutes at medium speed. Spread batter evenly into prepared pie
plate. Carefully spoon pie filling into center of batter. DO NOT stir.
Bake
for 20 to 25 minutes or until crust is golden brown. Place pie plate on a
wire
rack and let set for at least 15 minutes. Cut into 8 servings.

Serves 8 --Each serving equals:
140 calories, 4 gm. Fa, 2 gm Pr, 24 gm. Ca, 347 mg So, 34 mg. Cl, 1 gm
Fiber
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Old 03-13-2004, 05:34 AM   #25
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Red Clam Sauce

2T olive oil
2 large onions
4 cloves garlic, or your preference
1/2 t. oregano
4 cans chopped clams, undrained
1 small can tomato paste
salt and pepper to taste
1-2 pkts of Splenda

Heat olive oil in pan, saute onions and garlic til soft, add oregano while onions are cooking. Add the clams, then stir in tomato paste, salt, pepper and Splenda. Simmer about 20-30 min. Serve over hot linguine.

The sauce is very low in points, most come from the oil. If I hadn't thrown out the cans already, I'd double check...but I think it comes out to about 2 points per 1 cup serving of sauce! Freezes nicely too.

Goes great over linquine or any kind of pasta...or as is, if you are low carb-ing!
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Last edited by katrinabgood : 04-01-2004 at 12:23 PM.
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Old 04-16-2004, 03:33 PM   #26
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I've been wanting to post this one for those of you low-carbing. My mom used to make this when I was a kid and I've always loved it. (Although I admit the recipe sounds strange.) I ate a lot of it when I had gestational diabetes and had to watch my carbs. She usually served it with noodles or rice for those not low-carbing.

Chef's Special

1 lb. sliced mushrooms
1 lb. ground meat (turkey works fine or lowfat beef)
1 lg. bunch of spinach
3-4 eggs beaten
oregano to taste
garlic to taste (either fresh or powdered)

Brown the ground meat ,crumbled, with the garlic, and oregano. Drain any fat. Add the mushrooms and saute for a few minutes. Then add the spinach and cook until it is limp. Then add the beaten eggs to the mixture and cook until they are no longer runny.
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Old 04-17-2004, 04:40 PM   #27
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Here's a good dessert:

1 can (12 oz) diet rite raspberry soda
1 small package sugar free raspberry jello
1 cup lite sour cream

pour soda in a sauce pan and bring to a boil.
stir in jello and dissolve completely
remove from heat.
fold in sour cream and thoroughly mix.
pour mixture into a glass dish (preferably with a lid)
put mixture into fridge and chill until firm.
pretty yummy!!
serves about 8.
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Old 04-17-2004, 04:53 PM   #28
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If you like Mexican you should try this one… it’s really good... – I got the recipe years ago and it’s my husband’s favorite… I actually made it the fattening way for a long time, but made it low fat, and really I couldn’t tell the difference… I love Mexican and it is one of the types of foods that you can make low fat…

You can use as little or as much cheese as you want, depending on your food plan. I am not all that great at explaining recipes, but gotta share this.



Low fat Chicken Enchiladas



8 low fat flour tortillas

3 or 4 boneless, skinless chicken breasts

1 can fat free or low fat refried beans

1 can mild enchilada sauce

3 cups low fat cheddar cheese or part skim

2 cans sliced olives

¼ cup chopped green onion (optional)

I always, do chopped, lettuce, salsa, low fat sour cream and tomatoes on my plate to add some veggies and extra flavor



Cut chicken breast in half and boil until done.

Chop up chicken into bite size pieces, place in mixing bowl

In bowl, add one can refried beans ¼ cup enchilada sauce (save the rest for later), add one can of olives and ½ cup cheese.

Mix well.



Lay your tortilla on flat surface, scoop mixture on tortilla and top with cheddar cheese and roll. Place in a regular cake pan.

Repeat this process until all mixture is gone.



Take remaining enchilada sauce and cover top of enchiladas, top with remaining, cheese, olive, and green onion



Bake in oven at 350 for 20-25 minutes….



It really is good.
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Old 05-06-2004, 04:38 PM   #29
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For those of you who like sweets, this is especially good for the summertime. I saw it on Food Network.
"Ice Cream" Sandwiches
Take 1 graham cracker( any flavor, I prefer chocolate) and break it in half
Spoon some fat free cool whip onto 1 half. Top with other half. Wrap in plastic and put in freezer for at least 1 hour. Enjoy!
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Old 05-30-2004, 05:45 PM   #30
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Default Upsidedown German Chocolate Cake

Upsidedown German Chocolate Cake

POINTS® value | 5
Servings | 16
Preparation Time | 25 min
Cooking Time | 40 min
Level of Difficulty | Moderate

This moist, delicious chocolate cake is sure to be a hit any time of year. Don't wait until Oktoberfest to enjoy it!

1 serving cooking spray (5 one-second sprays per serving)
2 Tbsp light butter
3/4 cup water
2/3 cup unpacked brown sugar
3/4 cup packaged shredded coconut
1/2 cup chopped pecans
5 large egg white(s)
1 cup buttermilk
1/2 cup fat-free sour cream
1/3 cup unsweetened applesauce
18 1/2 oz chocolate cake mix (German)

Preheat oven to 350ºF. Coat a 9- x 13-inch nonstick baking pan with cooking spray.

In a small saucepan over low heat, melt butter with water. Stir in brown sugar until smooth; pour evenly into baking pan. Sprinkle coconut and pecans evenly over melted sugar mixture.

In a large bowl, using an electric mixer set on high, beat egg whites for 30 seconds. Beat in buttermilk, sour cream and applesauce. Add cake mix and beat on low speed until moistened, about 30 seconds. Beat for an additional 2 minutes; pour into pan.

Bake for 40 minutes. Cool in pan on a rack. Cut into 16 pieces and serve.

This recipe taken from the Weight Watchers website.
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