1/2 pound whole wheat pasta
1 onion, chopped
1/2 pound broccoli flowerettes
4 cloves garlic
1 12 oz. can evaporated skim milk
1 red bell pepper, chopped
1/2 bunch asparagus, chopped
salt and pepper
Sauté onion, broccoli, and garlic until onion is translucent. Put the pasta water on to boil.
Reduce the heat under the veggies and add the tin of milk. Put the pasta in the boiling water. Simmer the sauce over low heat while the pasta cooks. Add the remaining veggies to the simmering sauce. Add salt & black pepper to taste. Let simmer for about 5 minutes, while pasta finishes cooking.
Drain the pasta, pour the sauce over the pasta, and serve.
Amount Per Serving
Calories 329 Calories from Fat 12
Percent Total Calories From:
Fat 4% Protein 21% Carb. 75%
Nutrient Amount per % Daily
Serving Value
Total Fat 1 g 2%
Saturated Fat 0 g 2%
Cholesterol 3 mg 1%
Sodium 411 mg 17%
Total Carbohydrate62 g 21%
Dietary Fiber 3 g 11%
Sugars 0 g
Protein 17 g
2 onions, diced
5 cloves garlic, crushed
1 stalk celery, chopped
1 jalapeno pepper, minced
1 green bell pepper, chopped
1 tablespoon cumin
2 tablespoons chili powder
2 tablespoons unsweetened cocoa powder
1 cinnamon stick
6 cups canned crushed tomatoes
2 cups cooked kidney beans
1 carrot, chopped
1 zucchini, chopped
1 red bell pepper, chopped
1 12 oz. bottle light beers
1 cup fresh cilantro, chopped
pinch sea salt, to taste
In a saucepan, sauté onions, garlic, celery, jalapeño and green pepper until soft.
Stir in cumin, chilli powder, cocoa and cinnamon stick.
Add in remaining ingredients, except cilantro, and bring to a boil. Reduce heat to low and let simmer until all vegetables are tender.
Remove from heat. Remove cinnamon stick, add cilantro and salt.
Amount Per Serving
Calories 250 Calories from Fat 19
Percent Total Calories From:
Fat 8% Protein 18% Carb. 69%
Nutrient Amount per Serving % Daily Value
Total Fat 2 g 3%
Saturated Fat 0 g 2%
Cholesterol 0 mg 0%
Sodium 1099 mg 46%
Total Carbohydrate 43 g 14%
Dietary Fiber 6 g 22%
Sugars 0 g
Protein 11 g
1 teaspoon cumin
1 tablespoon lime juice
2 teaspoons honey
* Mix cumin, lime juice and honey together for dressing.
* Pour dressing over chick peas and leave to marinate for 30 minutes.
* Wash and coarsely shred lettuce and spinach.
* Toss spinach and lettuce together.
* Just before serving toss chick peas and dressing through greens and garnish with sliced tangerines.
Amount Per Serving
Calories 269 Calories from Fat 21
Percent Total Calories From:
Fat 8% Protein 18% Carb. 74%
Nutrient Amount per Serving % Daily Value
Total Fat 2 g 4%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 461 mg 19%
Total Carbohydrate 50 g 17%
Dietary Fiber 4 g 15%
Sugars 0 g
Protein 12 g
4 1/2 ounces prune baby food
1/4 cup brown sugar
1/2 cup egg whites
1 cup skim milk
1 cup whole wheat flour
1 tablespoon baking powder
3/4 teaspoon baking soda
1 1/2 cups wheat bran
1/2 cup raisins, (optional)
Blend baby food and sugar together. Add eggs whites and beat together well. Add milk and then bran. Combine flour, baking poweder, and baking soda together. Add to liquid ingredients. Add raisins, if desired (this will add about 20 more calories per serving). Place in prepared muffin tins and bake at 400 for 18 - 20 minutes.
Amount Per Serving
Calories 96 Calories from Fat 5
Percent Total Calories From:
Fat 5% Protein 19% Carb. 76%
Nutrient Amount per Serving % DailyValue
Total Fat 1 g 1%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 167 mg 7%
Total Carbohydrate 18 g 6%
Dietary Fiber 1 g 3%
Sugars 1 g
Protein 4 g
Combine first 5 ingredients. Mix in cranberries. Combine milk, egg whites, and applesauce, stir into dry mixture. Put into 12 prepared muffin cups.
Topping: Mix oatmeal, brown sugar and cinnamon. Sprinkle on top of muffins and press in lightly. Bake at 350 for 15-20 minutes. Let cool for 5 minutes and then remove from pan to cool.
Amount Per Serving
Calories 146 Calories from Fat 11
Percent Total Calories From:
Fat 7% Protein 15% Carb. 77%
Nutrient Amount per Serving % Daily Value
Total Fat 1 g 2%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 98 mg 4%
Total Carbohydrate 28 g 9%
Dietary Fiber 1 g 3%
Sugars 0 g
Protein 6 g
4 red bell peppers, halved & seeded
1 eggplant, cut in chunks
1 onion, sliced
2 cloves garlic, crushed
1 14 oz. can tomatoes
1 teaspoon ground cumin
salt and pepper
1 teaspoon dried basil
4 ounces Fat Free Mozzarella Soy Cheese
Blanch the pepper halves in boiling water for 3 minutes, then drain well.
Sprinkle eggplant chunks with salt, place in a colander and leave to drain for 20 minutes. Rinse and pat dry.
Fry the onion and garlic for 5 minutes until they are soft, then add the eggplant and cook for a further 5 minutes, stirring occasionally.
Pour in the tomatoes, cumin, basil and seasoning. Bring to the boil and then simmer for 10 minutes until the mixture is thick. Cool slightly and stir in half of the cheese.
Spoon into the pepper halves and place on a shallow heatproof serving dish. Sprinkle with cheese and then brown lightly under the broiler.
Amount Per Serving
Calories 144 Calories from Fat 10
Percent Total Calories From:
Fat 7% Protein 29% Carb. 64%
Nutrient Amount per Serving % Daily Value
Total Fat 1 g 2%
Saturated Fat 0 g 1%
Cholesterol 2 mg 1%
Sodium 308 mg 13%
Total Carbohydrate 23 g 8%
Dietary Fiber 2 g 10%
Sugars 1 g
Protein 11 g
In your recipe for the Cranberry Oatmeal Muffins, where you say 1c oatmeal do you mean rolled oats or actual prepared oatmeal?? I would appreciate clarification as soon as you have a chance. These muffins sound so yummy!
Remove crusts from bread and cut into 1-inch cubes. Saute bread in a prepared pan for about 5 minutes, tossing often.
Meanwhile, bring a pan of water to a boil.
Carefully slide in the shelled eggs, one at a time. Gently poachy eggs for 4 minutes.
Divide the salad greens between two plates. Remove the croutons from the pan and arrange them over the leaves.
Heat dressing in pan, add garlic, vinegar and cook over hight heat for 1 minute. Pour the warm dressing over each salad.
Place poached egg on each salad. Spinkle with shavings of soy cheese and freshly ground pepper.
Amount Per Serving
Calories 274 Calories from Fat 67
Percent Total Calories From:
Fat 24% Protein 24% Carb. 51%
Nutrient Amount per Serving % Daily Value
Total Fat 7 g 11%
Saturated Fat 2 g 9%
Cholesterol 215 mg 72%
Sodium 598 mg 25%
Total Carbohydrate 35 g 12%
Dietary Fiber 1 g 4%
Sugars 0 g
Protein 17 g
Spray a large nonstick saucepan and heat over medium. Stir in garlic, onions, and sugar; cook 30 minutes, stirring occasionally, or until browned and very soft.
In a large bowl, whisk together egg whites, sour cream, dill, cheese, and flour. Stir in cooked onions.
Arrange 2 sheets of phyllo on bottom and up the sides of springform pan. Spray with cooking spray. Layer another 2 sheets of phyllo and spray with cooking spray; repeat. Pour in filling. Fold phyllo sheets ends over top, enclosing filling completely. Spray again with cooking spray.
Bake 50 minutes. Let stand 10 minutes before cutting.
Amount Per Serving
Calories 268 Calories from Fat 24
Percent Total Calories From:
Fat 9% Protein 24% Carb. 67%
Nutrient Amount per Serving % Daily Value
Total Fat 3 g 4%
Saturated Fat 2 g 8%
Cholesterol 8 mg 3%
Sodium 306 mg 13%
Total Carbohydrate 45 g 15%
Dietary Fiber 1 g 5%
Sugars 0 g
Protein 16 g
2 onions, chopped
1/2 pound mushrooms, halved
2 cloves garlic, minced
1 28 oz. can tomatoes, reserve juice
1 1/2 pounds broccoli flowerettes
1/4 cup apple juice
1 cup whole wheat flour
1 cup cornmeal
1/4 cup brown sugar
1 teaspoon baking soda
1/2 teaspoon salt
1 cup plain nonfat yogurt
1/2 cup egg whites
Sauté onions in large skillet over medium low heat until softened. Add mushrooms and cook until liquid released from mushrooms has evaporated. Add garlic and cook, stirring often, for 2 minutes. Add broccoli, tomatoes, reserved liquid, apple juice, salt and pepper.
Bring to a boil. Reduce to a simmer and cook for 15 minutes.
Mix dry ingredients for cornbread together. Add yogurt and egg substitute. Mix well.
Using a slotted spoon, transfer vegetables to an 8 1/2" x 11" baking pan. Boil liquid left in skillet until reduced to about 3/4 cup. Pour over vegetables.
Spread cornbread batter over vegetables. Bake for 20 minutes in a 400 degree preheated oven.
Amount Per Serving
Calories 243 Calories from Fat 13
Percent Total Calories From:
Fat 5% Protein 19% Carb. 76%
Nutrient Amount per Serving % Daily Value
Total Fat 1 g 2%
Saturated Fat 0 g 1%
Cholesterol 1 mg 0%
Sodium 332 mg 14%
Total Carbohydrate 46 g 15%
Dietary Fiber 3 g 10%
Sugars 0 g
Protein 11 g
Tobey's Recipes for January 2002
