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Golden Girls - Crab Recipe
Hi Everyone,
Here is the crab recipe I mentioned - it is VERY DELICIOUS! 3 Sandwiches - each sandwich = 307 Calories, 19.3 fat, 27.5 Chol, 22.8 Carbs, 10.4 Protein Ingredients - 1/2 lb imitation crab meat 2 oz lo-fat cream cheese some lettuce some tomato slices 3 slices bacon - cooked 1/4 cup mayonnaise some fresh chopped dill 3 small whole wheat pitas Directions - Mix the dill & mayo in a bowl. Place crab meat & cream cheese in a skillet - warm of med heat until crab is warm and cheese is softened. Spread the dill mayo mixture on the pitas. Top each with 1/3 of the crab, 1 sl bacon, lettuce, and tomato. NOTE: to reduce the Carbs, you can roll everything up in Romaine lettuce leaves. Enjoy! Lynn |
Golden Girls - Eggplant Recipe
This one is VERY good & VERY easy -
Makes 2 servings - each serving = 229 Cals, 20 Fat, 6 Carbs, 7 Prot. Ingredients: 1 sm Italian eggplant 1 tomato olive oil (2 Tbsp) shredded mozzarella cheese (1/2 cup) grated parmesean cheese (2 Tbsp) Directions: Slice, brush the slices with olive oil, and broil (or grill) the eggplant - I get 6 slices out of 1 small eggplant. Mix the mozzarella and the parmesean cheese in a small bowl. Put the broiled/grilled eggplant slices in a baking dish & put 1 or 2 slices of tomato on each slice of eggplant & put the cheese mixture on top of everything. Broil for 3-4 minutes - until cheese starts to get brown. Enjoy! |
Here is my all-time favourite of the many recipes you may have seen around 3FC . . . it is so easy, it's almost sinful to call it a recipe . . . :lol:
PROTEIN PANCAKES 1/2 cup rolled oats 1/2 cup 1% cottage cheese 1/2 cup egg whites Whiz around in the blender or with a mixer until no longer lumpy. Spray pan with cooking spray and cook like any other pancake. Serve with NSA maple-flavoured syrup or stewed fruit compote. I usually add about 1 Tbsp of Flaxseed Meal; 1 Tbsp of Natural Bran; and 1 to 2 Tbsp of water (to keep the consistency right) -- just to increase the fibre a bit. Just :love: them -- don't imagine I'll ever eat an ordinary flour pancake again. OOPS: Forgot the nutrition information . . . Makes one serving of two good sized pancakes for about 315 calories (not counting the syrup/topping); 5 grams of fat; 39 grams of carb (6 grams of Fibre); and 29 grams of protein. |
Salmon recipes
Seems one can't get enough recipes to make salmon tasty....here is one I tried last night....company said it was delicious & licked the platter clean!
GRILLED SALMON WITH DILL SAUCE 1 tablespoon minced fresh gingerroot 1 tablespoon minced fresh cilantro ¾ teaspoon salt ¾ teaspoon pepper 1/8 teaspoon cayenne pepper 6 salmon fillets (4 ounces each) SAUCE ¼ cup reduced-fat sour cream ¼ cup fat-free plain yogurt ¼ cup fat-free mayonnaise 1 green onion, chopped 1 ½ teaspoons minced fresh parsley 1 ½ teaspoons snipped fresh dill or ½ teaspoon dill weed In a small bowl, combine the ginger, cilantro, salt, pepper and cayenne; rub over fillets. Coat grill rack with nonstick cooking spray before starting the grill. Place salmon skin side down on rack. Grill, covered, over high heat for 5 – 10 minutes or until fish flakes easily with a fork. In a small bowl, combine the sauce ingredients. Serve with salmon. Nutrition: 1 fillet with 2 tablespoons sauce 235 cal. (Hope this copy & paste works!!) |
Fat: 4.1 g
Carbohydrates: 8.1g Calories: 87.5 Protein: 5.1g This is a light salad that makes a great addition to an Italian dinner or perfect for lunch. 1 cup cooked, chopped asparagus 1 red ripe tomato, cut into wedges 1/2 cup fat free Italian dressing 10 jumbo black olives 2 oz mozzarella cheese, part skim milk, cut into cubes Cook the asparagus to desired tenderness. After asparagus is cooked take all ingredients and put together and mix. Chill and serve (If you like it warm it tastes good as well.) Number of Servings: 4 |
TURKEY & SPINACH LASAGNA
Makes 12 (300 calorie) servings Allow about 3 hours from start to eat! 8 whole wheat lasagna noodles (8 oz package) 1 Tablespoon olive oil 1/2 cup chopped onion 1 chopped bell pepper, any color 1-1/2 pounds ground hot Italian turkey sausage (I used sweet turkey sausage, and removed the casings) 6 garlic cloves, chopped 3-1/2 cups prepared marinara sauce (26 oz jar plus water to rince) 3 Cups shredded part-skim mozzarella cheese, divided (1-1/2 & 1-1/2) 1-1/2 cup part-skim ricotta (15 - 16 oz continer) 1/2 cup crumbled goat cheese (approx 3 oz) 2 cups chopped frozen spinach, thawed and drained (I used one large bag of fresh spinach...microwaved 2 minutes) 1/4 cup grated Parmesan cheese 1 egg, lightly beaten ** 1/4 cup chopped fresh basil 1/4 cup chopped fresh parsley 1/4 cup fresh oregano ** (I used 3 Tablespoons Italian seasoning) 1/4 teaspoon black pepper 1/4 teaspoon salt 1. Preheat oven eo 350 degrees F 2. Bring several quarts of salted water to a boil in a large pot. Add noodles and cook until tender, 7 minutes. (Depends on type of noodle using...I used spelt noodles, required 11 minutes.) Remove from water and place on a towel-lined baking sheet. 3. Place the olive oil, onion, and bell pepper in a large saute pan over medium high heat. Sauti until the vegetables begin to sweat, 5 minutes. 4. Add sausage and garlic and stir to combine. Saute until sausage cooks through, 10 minutes. (I fried the sausage out first & drained excess fat) 5. Add pasta sauce to sausage mixture and bring to a boil. Reduce heat to low and simmer 10 minutes. Remove from heat. 6. In a large bowl, combine 1-1/2 cups mozarella and remaining ingredients; set aside. (Don't forget to include the spinach) 7. To assemble: Spray a 13 X 9 inch baking dish with cooking spray. Spread 1 Cup sausage mixture in the bottom of the dish and arrange 4 noodles over the turkey mixture; top with 1-1/2 cups sausage mixture. Spread half of the cheese mixture over sausage mixture. Repeat layers, ending with the remaining sausage mixture. Sprinkle with remaining 1-1/2 cups mozzarella cheese. 8. Bake at 350 degrees for 45 minutes or until the cheese is melted and browned and the lasagna is hot and bubbly. 9. Remove from the oven and let cool for at least 20 minutes. Cut the lasagna into 12 equal pieces. Serve each person one piece of lasagna and reserve the remainder for another meal!! |
Sesame Asian Lamb Chops
Servings - 2
Each serving = 327 calories, 23 g fat, 28 g protein, 2 g carbohydrates Ingredients: 4 loin lamb chops salt to taste (I didn't use any) 1 clove pressed or finely chopped garlic 1/2 Tbsp sesame oil 1/4 cup white wine 1/2 Tbsp chopped scallions 1/2 Tbsp freshly grated gingerroot 1/2 Tbsp toasted sesame seeds Instructions: Rub chops with garlic and sprinkle with salt. Heat the oil in a skillet over medium heat; add the chops and brown on both sides until no longer pink in the inside; remove from skillet and keep warm. Add the wine to the skillet scraping all of the browned bits from the bottom of the pan. Bring to a boil, then reduce heat and simmer for 5 minutes. Add the scallions and gingerroot; cook and stir a bit longer. Spoon sauce over the chops and garnish with toasted sesame seeds. |
Hi All...
I know I've mentioned the meatloaf (and meatballs) that I make with Fiber One cereal before, and Karen just asked me if she'd missed the recipe, but of course she didn't because I never got around to posting it, but here it is if you're interested. (It's very EASY; I like easy. :D ) 2 lbs. 93% lean ground beef 3 cups of Fiber One cereal, swizzled to bread crumb consistency in blender 2 eggs 1/2 large onion diced 1 medium green pepper diced 1/2 cup ketchup Then, I usually use those thin latex gloves and smoosh it all together with my hands until everything is mixed together thoroughly, form it into a loaf, and bake on 375 for about an hour and a half. (Can also form it into meatballs, and when I do that, I drop the meatballs into a pasta sauce made from Healthy Choice traditional-style pasta sauce, a can of diced tomatoes well drained, and simmer over low heat for an hour and a half or so. Serve over your favorite wheat pasta. And thas' aaaaallllllll, folks! Z |
Cinnamon Rolls
Ingredients: Milk, 80* F. --- ¾ cup plus 2 TBSP. Egg Large --- One Bread Flour -- 3 Cups Sugar -- 3 TBSP. (I use Splenda) Salt -- ½ tsp Butter or Margarine -- 4 TBSP. ( I use ICBINB) Active Dry Yeast 2 tsp. or Bread Machine Yeast 1 ½ tsp. Filling: Butter or Margarine, softened -- 1/3 cup (I use ICBINB) Sugar -- 1/3 cup (I use Splenda) Ground Cinnamon -- 2 tsp. Ground nutmeg -- ½ tsp. Chopped nuts -- ½ cup Bread Select Setting To Use: Dough 1. Add warm milk and egg to pan 2. Add read flour, 3 TBSP sugar and salt to pan. Tap pan to settle dry ingredients, then level ingredients, pushing some of the mixture into the corners. Place butter into corners of pan 3. Make a well in center of dry ingredients; add yeast. Lock pan into bread maker. 4. Program for dough. Start bread maker. When done, remove pan from bread maker. Place dough on floured surface. Knead dough about 1 minute, then let rest 15 minutes. 5. Roll dough into a rectangle, about 15 X 10 inches. Spread 13 cup softened butter over dough to within 1 inch of edges. Then sprinkle 1/3 cup sugar, the cinnamon, nutmeg and chopped nuts evenly over dough. Roll dough up tightly on long side. Press edges to seal and form into a 12 inch long, evenly shaped roll. With a knife or 8 inch long piece of thread or dental floss, cut roll into 1 inch pieces. Place rolls into a greased 13 X 9 inch baking pan. Cover and let rise in warm draft free place until double in size. About 30 to 45 minutes. 6. Bake in a preheated oven 375*F oven for 20 to 25 minutes or until golden brown, then drizzle with powdered sugar icing made by combining 1 cup powdered sugar with 1 to 2 TBSP. Milk and ½ tsp vanilla. Blend until smooth. If to thick or to thin, add more powdered sugar or milk, respectively, until desired consistency is reached. Cut apart and remove from pan. I don’t use the powdered sugar icing--- I just put one in the microwave with a bit of ICBINB on it and Yummy!! This is a recipe that came with my bread maker and I have used it lots. If anyone knows how to tweak it more to make it even better be sure and let me know. |
Bran Muffins - lo-carb
BRAN MUFFINS (for Diabetics) Printed from COOKS.COM Modified slightly by Lynn Ingredients: 3 c. ALL-BRAN1 1 c. hot water 3/4 c. Splenda 1/2 c. Wesson Oil 2 eggs 2 1/2 c. whole wheat flour 3 tsp. baking soda 1/4 tsp. salt ½ tsp cinnamon 2 c. buttermilk Directions: Combine All-Bran and hot water - let stand for 15 minutes to soak. Add Splenda, oil and eggs. Mix well. Sift together: flour, soda, cinnamon, and salt. Add dry mixture and 2 cups buttermilk to bran mixture. Fill muffin pans 3/4 full. Bake at 370 degrees for 11 minutes. Makes 36 muffins. 1 Serving = 2 muffins Each serving =138 calories 8 g. fat 17 g. carbs 4 g. fiber 4.5 g. protein Lynn |
http://www.kraftfoods.com/main.aspx?...ecipe_id=90553
Better-Than-Ever Beef Enchiladas Prep Time: 20 min Total Time: 45 min Makes: 4 servings 1/2 lb. extra lean ground beef 1/2 cup chopped green peppers 1/2 cup chopped red peppers 2 cups TACO BELL® HOME ORIGINALS® Thick 'N Chunky Salsa, divided 1 cup KRAFT 2% Milk Shredded Reduced Fat Sharp Cheddar Cheese, divided 2 Tbsp. KRAFT Light Zesty Italian Reduced Fat Dressing 8 corn tortillas (6 inch) 2 Tbsp. chopped fresh cilantro PREHEAT oven to 400°F. Cook meat and peppers in large nonstick skillet on medium heat until meat is no longer pink, stirring frequently. Add 1 cup of the salsa; simmer 3 to 4 min. or until peppers are tender. Remove from heat; stir in 1/2 cup of the cheese. SPREAD 1/4 cup of the salsa onto bottom of 13x9-inch baking dish. Brush dressing lightly over both sides of tortillas. Stack 4 of the tortillas on large sheet of waxed paper; wrap tortillas in waxed paper. Microwave on HIGH 20 to 30 sec. or just until warm. Immediately spoon 1/3 cup meat mixture down center of each warm tortilla; roll up. Place, seam side down, in dish. Repeat with remaining 4 tortillas and remaining meat mixture. Spoon remaining 3/4 cup salsa evenly over filled tortillas; cover with foil. BAKE 20 min. or until heated through. Uncover; top with remaining 1/2 cup cheese. Bake an additional 2 to 3 min. or until cheese is melted. Top with cilantro. I add a pack of my fav taco season, there is almost no calories in it. about 20 per serving. I skip the Italian dressing. By cooking the tortillas in the microwave… with a damp paper towel on top, they are soft and easy to roll. I use the 2% cheddar cheese. And add extra salsa on top. My family loves them. I have made them with chicken too..mmmm Makeover Savings Try this made-over version of beef enchiladas that can save you 200 calories and 18 grams of fat per serving by decreasing the beef and using a leaner variety, adding peppers, and using KRAFT 2% Milk Shredded Reduced Fat Cheddar Cheese. Cooking Know-How Corn tortillas are typically fried in oil to prevent cracking, but in this healthy version the tortillas are spread with dressing and warmed to minimize cracking. Diet Exchange: 2 Starch,2 Vegetable,2 Meat (VL),1 Fat Nutrition (per serving) Calories-340 Total fat 11g Saturated fat5g Cholesterol 55mg Sodium 1310mg Carbohydrate 38g Dietary fiber 5g Protein 23g |
Pumpkin Pancakes
Ingredients 1 cup all-purpose flour 1 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 3/4 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1/8 teaspoon ground nutmeg 2 teaspoons canola oil 1 teaspoon molasses 1/4 cup canned pumpkin 1 cup buttermilk 1 large egg 2 tablespoons SPLENDA® No Calorie Sweetener Granulated 1 1/2 cups maple syrupServes: 6 Prep Time: 15 Min Cook Time: 5 MinDirections 1.Preheat waffle iron according to manufacturer's directions; spray lightly with vegetable cooking spray. 2.Combine flour, baking powder, soda, salt, cinnamon, ginger, and nutmeg in a large bowl. Set aside. 3.Combine oil, molasses, pumpkin and buttermilk in a small bowl; set aside. 4.Whisk together eggs and SPLENDA® No Calorie Sweetener Granulated until blended. Add buttermilk mixture, whisking until blended. Add to dry ingredients, stirring just until moistened. 5.Pour batter into a hot waffle iron and bake approximately 5 minutes. Serve with maple syrup. |
Mapel-Apple chicken Breasts
1 cup apple juice(i used sf hot cider mix and i cup water) 2 T. maple syrup(i used sf) 1/2 tsp thyme 2 boneless skinless chicken breasts 2 granny smith apples peeled and sliced 1/4 tsp butter 1/8 tsp cinnamon salt and pepper to taste Marinate chicken in the apple juice ,syrup, and spice for 30 mint(save marinade) remove chicken and brown in skillet sprayed with pam till done remove chicken and set aside add butter to the pan and saute apples 4 min add marinade and cinnamon salt and pepper to the apples and simmer till reduced pour over chicken makes 2 servings,6 ww pts per serving or 284 calories |
Scallops Gratin - 2 Servings --
Each serving = 312 calories; 17g fat; 25g protein; 11g carbs 1 Tbsp Smart Balance Margarine 1 small onion thinly sliced 1/2 pound scallops cut in half - big sea scallops 1/2 cup dry white wine 1/2 cup half and half 1/8 tsp nutmeg 1/4 cup seasoned dry bread crumbs 1/4 cup grated Parmesean cheese Preheat oven to 400 Melt the butter in skillet over medium heat; cook the onion while stirring until light brown. Add the scallops & cook until lightly browned on each side. Stir in the wine & cook uncovered until liquid evaporates. Add the nutmeg and cream - stir and remove from heat. Put mixture into an oven-proof dish. Combine the bread crumbs and cheese in a small bowl and sprinkle over the scallops. Bake uncovered for 12 - 15 minutes until hot and bubbly. I served with Sweet potato and broccoli mixed with cauliflower. NOTE: the nutrition info is for the scallops gratin alone - sides are extra. Enjoy! |
Western Omlet - Slow Cooker Recipe
INGREDIENTS
* 1 (2 pound) package frozen shredded hash brown potatoes (pre-seasoned work best) If not, add your own seasonings to taste * 1 pound diced cooked ham (or substitute, I use TVP) * 1 onion, diced * 1 green bell pepper, seeded and diced * 1 1/2 cups shredded Reduced Fat Cheddar cheese * 12 eggs * 1 cup milk * salt and pepper to taste DIRECTIONS 1. Lightly grease a 4 quart or larger slow cooker. Place 1/3 of the hash brown potatoes in a layer on the bottom. Layer 1/3 of the ham, onion, green pepper, and Cheddar cheese. Repeat layers two more times. In a large bowl, whisk together eggs and milk, and season with salt and pepper. Pour over the contents of the slow cooker. 2. Cover, and cook on Low for 8 to 10 hours. (or until done, depending upon your slow cooker) Serves: 12 Calories: 275 |
Spinach Marinara Sauce - Slow Cooker Recipe
INGREDIENTS
* 1/4 cup olive oil * 1 onion, chopped * 5 cloves garlic, minced * 1/3 cup grated carrot * 1 (10 ounce) package frozen chopped spinach, thawed and drained * 2 2/3 (6 ounce) cans tomato paste * 1 (4.5 ounce) can sliced mushrooms, drained * 2 tsp salt * 2 tsp dried oregano * 2 tsp dried basil * 2 1/2 tsp crushed red pepper * 2 bay leaves * 1 (28 ounce) can peeled and crushed tomatoes, with liquid 1. In a 5 quart slow cooker, combine olive oil, onion, garlic, carrot, spinach, tomato paste, mushrooms, salt, oregano, basil, crushed red pepper, bay leaves and tomatoes. 2. Cover and cook on high for 4 hours. Stir, reduce heat to low and cook for 1 to 2 hours more. NOTE: I actually like this better when I sauté the onion and garlic in some of olive oil and then add them to the crock pot. You can reduce the calories further by reducing the amount of oil. Servings: 8 Calories: 174 |
I call this soup "Everything but the Kitchen Sink". I love it and it is great for a diet, especially if you are on a low sodium diet.
Actually, it is Chicken and vegetable Soup I boil as many chicken breasts (remove the skin and fat) as I plan on adding to the soup and use for sandwiches in a large pot. Usually do 3 at a time. Once the chicken is cooked I fish them out and chunk as much as I want in my soup. I add a small package of fresh mushrooms and 3 packages of sodium free chicken boullion (I use Herb Ox). (you will probably want to add salt, I don't) and Mrs. Grass Extra Spicy spice to taste. I add every vegetable I have available fresh or frozen to it. Usually, it is spinach, broccoli, cauliflour, carrots, green beans, and peas. Have also have added corn and potatoes or rice. Celery is good too. Just let it cook til the vegetables are done and you have a vegetable feast. |
Ahhhh Someone else likes to make soup
This is a good one for me.
Chicken and dumpling soup or stew depending on how many vegetables you want to put in it. 8 oz boneless skinless chicken breast cooked in 3 cans fat free chicken broth remove chicken and dice up and return to broth, add: 4 stalks celery cut up 6 carrots sliced 3/4 c. peas 1 chopped onion yokeless eggdrop dumplings mix 1 c. four 2 egg white dash salt and just enough water to make a gooey dough drop by small teaspoonfuls into boiling soup when dumplings float they are done. I make this and freeze it in small zip lock bags so I have it handy. You can also make vegetable beef soup using the fat free vegetable beef broth and low fat roast beef slices chopped up. This is a very low fat low cal soup done either way and it is a great meal starter so that you don't feel food deprived while dieting. Annie |
Low-fat, low-refined sugar desserts
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Blushing Bananas
Adapted from: Low Fat & Light Four Ingredient Cookbook 1 pint fresh strawberries (or use frozen and add 1 tablespoon honey) ¾ cup frozen orange juice concentrate, undiluted and thawed 3 large ripe bananas, sliced Low fat or fat free whipped topping Wash and hull strawberries. (If using frozen berries, let thaw.) Combine strawberries and orange juice concentrate in a blender and blend until smooth. Alternate banana slices with strawberry-orange sauce. Top with low-fat whip. Serves 8 Each serving contains: 140 calories; 0.4 g fat; 1.3 g protein; 2 g fibre I don't have the nutritional information for the next recipe but I'll edit the post when I have it. Holiday Crisp Filling: 2 cups apples, peeled, cored and sliced 3 cups other fruit, peeled, cored and sliced (pears, peaches, plums, blueberries, etc.) 2 tablespoons minute tapioca ½ teaspoon cinnamon ½ cup apple juice concentrate Stir all ingredients together and place in 9-inch square pan. Place topping over fruit and bake 350 degrees for 40-50 minutes or until fruit is cooked and the crisp looks golden brown. Topping: ⅔ cup whole wheat flour ⅔ cup oatmeal 2 tablespoons honey or brown sugar 3 tablespoons non-hydrogenated margarine ¼ teaspoon salt ½ teaspoon baking soda Mix all together until crumbly. Serve warm or cold with low fat topping. Picture #1 Blushing Bananas Picture #2 Holiday Crisp |
"Cream" of Mushroom Soup--NO CREAM!!!
1 Attachment(s)
“Cream” of Mushroom Soup Creamy soup without the added fat of cream. 1 large onion, diced (about 1 cup) 1 tablespoons non-hydrogenated margarine 6 cups chopped mixed mushrooms* 2 or more cloves garlic, chopped fine 1 teaspoon salt 4 cups water 1 cup skim milk 2 beef style bouillon cubes ½ cup instant mashed potato flakes Pepper to taste In a large saucepan saute onion and garlic in margarine until onion starts to caramelize. Add the chopped mushrooms, 1 cup of water, and salt. Cook until wilted and reduced. Remove 1 cup of drained mushroom mixture and set aside. To the mushroom mixture left in the pot add the remaining 3 cups water, milk and bouillon cubes. Bring to a simmer to dissolve the bouillon cubes and then remove from heat. Add the potato flakes and using an immersion blender, puree until very smooth. (If an immersion blender is not available use a regular blender.) Return pureed mixture to burner and add the reserved mushrooms and onions. Heat thoroughly. Makes 6-8 servings. *I used white button, shiitake, and Portobelo. "Cream" of Mushroom Soup |
Bran Muffins
Very tasty, and high in fiber.
Bran Muffins 1½ cups Whole wheat flour 1½ cups Wheat bran ½ cup Oat bran ½ cup Brown sugar 1 tablespoon Baking powder 1 teaspoon Carob powder or cocoa ½ teaspoon Baking soda ½ teaspoon Salt ½ cup Raisins ½ cup Dates, chopped ½ cup Pecans, chopped 1¾ cups Soy milk or skim milk ¼ cup Oil ¼ cup Molasses 1 tablespoon Lemon juice 1 tablespoon Vanilla Combine all dry ingredients including fruit and nuts. In a separate bowl, combine milk, oil, molasses, lemon juice and vanilla. Stir liquid ingredients gently into dry mixture and blend well. Line a muffin pan with papers or coat with pan spray. Fill cups ¾ full. Bake 375 degrees F., 20-25 minutes or until baked. Makes 12 large muffins or 18 medium. This is the nutritional information for the whole recipe. To find out the nutritional value of each muffin divide the values by the number of muffins you have made. Example: 3049 calories ÷12 muffins= 254 calories or 3049 ÷18=169 calories Total Calories=3049 Total Carbohydrates=538 g –Dietary Fibre=80 g –Sugars=271 g Total Fat=105 g -Sat. Fat=9 g Sodium=3170 g Protein=68 g Iron=160% Calcium 192% Vitamin A=26% Vitamin C=13% |
Main Dishes
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Vegetable Curry
16-oz. package baby carrots or 1 lb. carrots, sliced or cut in sticks 3 medium potatoes, cubed (or use cauliflower for lower calories) 1 lb. fresh, or frozen green beans, cut in 2-inch pieces 1 green pepper, chopped 1 onion, chopped 1 or 2 cloves garlic, minced 1 can garbanzo beans (chick peas), drained and rinsed 1 28-oz. can crushed tomatoes 3 tablespoons minute tapioca 3 teaspoons curry powder (or to taste) 2 teaspoon salt 1¾ cups boiling water or more to make a nice sauce 2 teaspoons chicken bouillon, or 2 chicken bouillon cubes Combine carrots, potatoes, green beans, pepper, onion, garlic, garbanzo beans, and tomatoes in large bowl. Stir in tapioca, curry powder, and salt. Dissolve bouillon in boiling water. Pour over vegetables. Mix well. Cook in large covered pot on stove until vegetables are tender or spoon into large slow cooker or two medium ones. Cover. Cook on Low 8-10 hours or High 3-4 hours. Serve with cooked rice if desired This recipe may also be cooked on the stove in a large pot. Cook until vegetables are tender. Raisin & Walnut Rice Salad 100g (about ¼ pound) snow peas, topped, tailed & sliced diagonally (I’ve also used green beans or green peas when snow peas are not available.) 3 cups cooked brown rice 1 small red onion, finely chopped 1 small red or green pepper, finely chopped 1 red apple, finely chopped 1 cup chopped raisins ⅓ cup chopped walnuts Dressing 3 tbsp light olive oil 2 tablespoons white vinegar 2 tsp curry powder 1 tsp brown sugar Blanch snow peas by pouring boiling over them and standing for a few minutes. Drain them and chill with cold water. Drain again. Combine cold rice with snow peas, onion, capsicum, apple, raisins and walnuts. Combine dressing ingredients and toss through rice mixture. This salad can be refrigerated for up to 2 days and improves flavor. Serves 6 Calories 384Cal Protein 6g Fat 12g Carbohydrate 49g Sodium 100mg Potassium 515mg Calcium 35mg Iron 2.2mg Fibre 4g Picture #1 Vegetable Curry Picture #2 Raisin and Walnut Rice Salad |
Cookies and Cake-Low-fat but still yummy
2 Attachment(s)
These cookies can be made smaller to make about 2 dozen.
Chocolate Snowballs ¼ cup cocoa ½ cup sugar or Splenda ⅔ cup water ½ teaspoon vanilla ½ cup unsweetened shredded coconut ½ cup graham cracker crumbs ½ cup oatmeal ¼ cup coconut, approximately for rolling Mix cocoa, sugar/Splenda, and water. Bring to a boil for about 30 seconds. Remove from heat and add vanilla, ½ cup coconut, crumbs and oatmeal. When cool enough to handle shape into balls and roll in coconut. Makes 12-15 snowballs. This carrot cake is not loaded with fat and is very light to the taste. This recipe is from www.vegweb.com. Just to let you know there are no eggs in this recipe if you thought I forgot them. Orange Carrot Cake 1 cup white flour ½ cup whole wheat flour (or you may use all white flour) 1 tablespoon ground flax seed ¾ teaspoon baking powder 1 teaspoon baking soda 1 teaspoon salt 1 teaspoon cinnamon 1 cup raw sugar or brown sugar, loosly packed 1 heaping cup of shredded carrots ¾ cup orange juice 1 teaspoon orange zest ⅓ cup vegetable oil 1 teaspoon vanilla Heat oven to 350 degrees. Mix all dry ingredients in bowl. In a small bowl mix carrots and zest and remaining wet ingredients. Add to the dry ingredients and stir just until blended. Pour into sprayed or greased 9 inch square pan. Bake 25-30 minutes or until middle is baked. You can also sprinkle a bit of raw sugar over the top before baking. No frosting is needed for this cake. Nutritional Information for 1/9 of cake: Calories: 241 Total Fat: 9g --Saturated Fat:1g --Trans Fat: 0g Cholesterol: 0mg Sodium: 438mg Total Carbohydrates: 30g --Dietary Fiber: 1g --Sugars: 20g Protein: 3g Vitamin A: 50% Vitamin C: 16% Calcium: 6% Iron: 7% If you prefer a less sweet cake reduce sugar to 3/4 cup. 1/2 cup of well-drained crushed pineapple may be added for a pineapple carrot cake. I serve this cake with low-fat whipped topping with a little orange zest stirred in. Picture #1 Orange Carrot Cake Picture #2 Chocolate Snowballs |
Recipes taken from the allrecipes.com site
Sweetly Stewed Rhubarb (4oz serving @ 24 calories each w/Splenda)10 cups diced rhubarb (3 lbs.) 3 cups white sugar. ( I used 1.5 cups bulk baking/cooking Splenda, instead of the white sugar) 1 teaspoon cinnamon Place rhubarb in a large pot and fill with enough water so that is almost covered. (I didn’t do that, I added about ½ inch and watched it. It gets too soupy with all that water) Bring to a boil, then simmer over medium - medium low heat until starting to fall apart, about 20 minutes. Remove from the heat and stir in the sugar(or Splenda) and cinnamon until sugar has dissolved. Serve hot or cold. Rhubarb-Pineapple Jam or Sauce (4oz serving 41 calories w/Splenda) 10 cups chopped fresh rhubarb (3 lbs.) 1 (20) oz can crushed pineapple, undrained 2 cups white sugar ( I used 1 cup Bulk cooking Splenda instead) 1 (6oz) package strawberry flavored gelatin (I used SF jello) Place the rhubarb, pineapple, and sugar if using into a large saucepan. (I stirred in the Splenda after the rhubarb/pineapple was cooked) Bring to a boil over medium heat; cook and stir until rhubarb is tender, about 20 minutes. Remove from heat, and stir in gelatin until completely blended. (This is where I also stir in the Splenda) Ladle into glass jars or plastic containers to refrigerate or freeze. Rhubarb Cherry Jelly or Sauce (4 oz. serving 41 calories w/Splenda) 6 cups diced rhubarb (24oz) 4 cups white sugar - yuk, way too sweet. ( I used 1 cup bulk cooking Splends) 1 (21oz) can cherry pie filling, (I used the sugar free kind) 1 (6oz) package cherry flavored gelatin (Sugar Free) Place rhubarb in pot and cook until tender, add about ½ or less water on bottom and stir frequently. Stir in pie filling and gelatin, bring mixture to a boil. Take off heat and stir in the Splenda. (If using real sugar, cook it with the rhubarb. Pour into a shallow pan and allow to cool in refrigerator. When jelly/sauce is cool, pack into jars or plastic containers. Refrigerate or freeze. |
Indian Relish
Serve with meat or fold into a low-cal mayo-type dressing for chicken, ham, or tuna salad 6 cups minced zucchini 6 cups minced cabbage 1 cup minced green pepper 3 cups minced carrots 3 cups minced onions 1/4 cup pickling salt 1 cup sugar 3 cups white vinegar 1 tsp ground ginger 1/2 tsp ground turmeric 1 tsp ground coriander 1/2 tsp ground cumin 1/4 tsp cayenne pepper In large bowl combine vegetables and mix well. Sprinkle with pickling salt; mix well; cover and let stand for 3 to 4 hours. Drain well. In large saucepand combine remaining ingredients and bring to a boil over medium heat. Pour over vegetables; stir; cover and let stand at room temperature until cool. Prepare 5 pint jars and keep hot until needed. In large saucepan, bring relish mixture to a boil for 15 minutes, stirring constantly. Fill jars, leaving one inch head space and process in a boiling water bath for 15 minutes. |
I'm new at this posting but I have a recipe that is really simple, a side dish and it's very tasty.
2 cups of okra 1 large can of no salt tomatoes 1 can whole kernel corn 3 tablespoons of immatation bacon bits (the really cheap ones) 1 medium onion copped 1/2 bell pepper chopped 1 bay leaf 1 T. Olive Oil Salt and Pepper to taste dump all in a pot and cook for about 1 hour and you have a very tasty side dish. I don't know the calorie content but it's not that much per cup. |
Applescotch Pudding
1 SF instant butterscotch pudding mix, 4-serving package. 1/3 cup nonfat dry milk powder 1/2 tsp apple pie spice 1 1/2 cup water 1/2 cup unsweetened applesauce 2 oz seedless raisins SF Cool Whip Directions: 1. Mix together the dry pudding mix, dry milk powder, and apple pie spice. 2..Stir in the water, applesauce, and raisins using a wire whisk. 3.. Before serving pour pudding into 4 separate dessert dishes, top each with SF Cool whip and refrigerate for 30 minutes. I have some rubbermaid 3oz covered containers I use. I divided this recipe into 6 servings and used 1.5 oz raisins for 6 servings at 59 calories each. (Not counting the SF Cool whip) The apple pie spice is crucial to this recipe, if you don't have it, buy it. I use it in fresh applesauce too! |
Vegetable Stir-Fry
I'm going to stir fry some chicken breast to add to this recipe as well as the pineapple. I'm thawing out the breast right now for tomorrow, I'm thinking with the extra chicken and pineapple I'll need more sauce. I'll let you know .
Fresh Vegetable Stir-Fry Serves: 4 Serve with a side of brown rice and you've got a tasty meal. INGREDIENTS Ingredients for sauce: 1/2 cup pineapple juice (use canned pineapple, drain juice.) 1 tablespoon sugar 1 tablespoon lemon juice 1 tablespoon corn starch 1 teaspoon soy sauce Ingredients for vegetables: 1 tablespoon olive oil 1/2 medium onion, chopped 1 cup broccoli florets 1 cup carrot slices 1 cup chopped celery 1 cup chopped zucchini 1 cup chopped red or green pepper DIRECTIONS 1. Combine the ingredients for the sauce in a bowl. 2. In a large sauce pan or wok, heat vegetable oil over medium heat. Add onion, broccoli, carrots, and celery. Stir and cook for about 2 minutes. 3. Add the zucchini and peppers, stir, cover the pan and cook for 1 minute. (Stir in pineapple chunks and chicken) 4. Add sauce, bring to a boil and cook for 1 minute, covered. Serve vegetables while hot. |
Broccoli & Cheddar Quiche with Mashed Potato Crust
Crust: 2 medium baking potatoes, peeled 1/4 cup (50 mL) milk 1/2 tsp (2 mL) salt 1 tbsp (15 mL) olive oil (divided) Filling: 2 cups (500 mL) coarsely chopped cooked broccoli OR 1 pkg (300 g) frozen whole broccoli, defrosted and coarsely chopped 1-1/2 cups (375 mL) coarsely grated Cheddar cheese 3 eggs 1 cup (250 mL) milk 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) pepper Pinch ground nutmeg 2 green onions, chopped For the Crust: Cut potatoes into chunks. Cook potatoes in water until tender, about 20 minutes; drain well. Mash with milk and salt. Brush a 9-inch (23 cm) deep pie dish with part of the olive oil or spray with a nonstick cooking spray. Press in mashed potatoes. Brush with remaining oil or spray. Bake crust in preheated 375°F (190°C) oven for 30 minutes. Potatoes should be lightly browned and crusty. Reduce oven temperature to 350°F (180°C). For the Filling: Arrange well-drained broccoli and cheese on top of the potato crust. In medium bowl, whisk eggs with milk, salt, pepper, and nutmeg. Pour over broccoli and cheese. Sprinkle with green onions. Bake quiche 30 to 40 minutes until slightly puffed, browned and just set. Allow to cool 10 minutes before serving. I put the ingredients in nutritiondata.com and this is what they gave me for 1/6th of the pie. You can cut down on the salt if you want less sodium and use low fat cheese if you want to lower the grams of fat. Amount Per Serving (1/6th of pie) using skim milk Calories~255.0 Calories from Fat~108.0 Fat~12.0g Saturated Fat~6.0g Cholesterol~31.0 mg Sodium~852.0 mg Carbohydrate~24.0 Dietary Fiber~4.0g Protein~14.0g Vitamin A~29% Calcium~30% Vitamin C~70% Iron~5% _______________ |
This recipe states it as a spicy salad, Sounds more like an entree to me????????
Caribbean Chicken Serves: 6 This sweet and spicy salad adds a bit of exotic flavor to just about any meal. Ready in just 20 minutes! INGREDIENTS 1 pound skinned and boned chicken breasts, cut into bite size pieces 2 cups pineapple tidbits, drained, 1/4 cup juice reserved 1 cup chopped green pepper 1 cup water 1 tablespoon cornstarch 2 tablespoons cider vinegar 2 tablespoons brown sugar 1/8 teaspoon dried garlic powder 1/8 teaspoon dried ginger 1 medium banana, diced 1/4 cup slivered almonds 1 cup uncooked brown rice DIRECTIONS 1. In a large sauce pan cook rice according to package directions. 2. In a large skillet sprayed with vegetable cooking spray, sauté chicken for 5 minutes until tender. Stir in pineapple and green pepper. 3. In a small bowl combine the 1/4 cup reserved pineapple juice, water, cornstarch, vinegar, brown sugar, garlic, and ginger. Stir well. 4. Pour mixture into chicken mixture. Mix well to combine. Continue cooking for 5 minutes or until mixture thickens, stirring often. 5. Fold in banana and almonds. Heat through. 6. Prepare brown rice according to package directions. 7. Serve over cooked brown rice. NUTRITION INFO (per 4-ounce chicken & 1/3-cup rice serving) Calories: 323.0 Fat: 11.2 g Carbohydrates: 34.9 g Protein: 21.3 g |
Chocolate Cake in minutes
A friend sent this to me last week and I made it for DH. It is not a recipe for someone watching their weight, I don't keep sweets around but once in awhile my DH likes a little treat. (See picture of it) DH said it was good, he topped the warm cake with vanilla ice cream. He only ate 1/2 of it as it make a big piece. The mug I cooked it in holds 1.75 oz and makes the piece look small in the picture.
5 MINUTE CHOCOLATE MUG CAKE 4 tablespoons flour 4 tablespoons sugar 2 tablespoons cocoa 1 egg 3 tablespoons milk 3 tablespoons oil 3 tablespoons chocolate chips (optional) a small splash of vanilla extract 1 large coffee mug Add dry ingredients to mug, and mix well. Add the egg and mix thoroughly. Pour in the milk and oil and mix well. Add the chocolate chips (if using) and vanilla extract,and mix again. Put your mug in the microwave and cook for 3 minutes at 1000 watts. The cake will rise over the top of the mug, but don't be alarmed! Allow to cool a little, and tip out onto a plate if desired. EAT! (this can serve 2 if you want to feel slightly more virtuous). And why is this the most dangerous cake recipe in the world? Because now we are all only 5 minutes away from chocolate cake at any time ofthe day or night! |
200 Calorie Mac and Cheese
Butternut squash is puréed with milk and vegetable broth and mixed with three kinds of cheese to create a rich, decadent, and slightly healthier dish. This might just find a place on my Thanksgiving menu!
Mac and Cheese INGREDIENTS 1 small butternut squash (about 1 pound), peeled, seeded, and diced (about 3 cups) 1 1/2 cups low-sodium vegetable broth 1 1/2 cups nonfat milk 1 clove of garlic, smashed Pinch of freshly grated nutmeg Pinch of cayenne pepper 3/4 teaspoon coarse salt Freshly ground black pepper 1 pound whole wheat spirals 4 ounces extra-sharp cheddar cheese, finely grated (about 1 cup) 4 tablespoons Parmesan cheese, finely grated (1 ounce) 1/2 cup part-skim ricotta cheese 2 tablespoons fine breadcrumbs 1 teaspoon olive oil Olive-oil cooking spray, to grease baking pan DIRECTIONS 1. Preheat oven to 375 degrees Fahrenheit. Bring a large pot of water to a boil. Combine squash, garlic, stock, and milk in a medium saucepan; bring to a low boil over medium-high heat. Reduce heat to medium; simmer until squash is tender when pierced with a fork, about 20 minutes. (Dicing reduced this time to 10 minutes.) Remove from heat. 2. Add noodles; cook until al dente according to package instructions, about 8 minutes. Mash contents of saucepan; stir in nutmeg, cayenne, and salt, and season with black pepper. Stir to combine. 3. Drain pasta, and transfer to a large bowl; stir in squash mixture, cheddar, ricotta, and 2 tablespoons Parmesan. (Honestly, you could also stop here. My boyfriend and I ate some of the pasta last night, and we skipped the step of baking it. It was more decadent and creamy as the baked version, but it lacked the crunchy topping. Eliminating the breadcrumb topping will cut half a gram of fat and 11 calories a serving.) 4. Lightly coat a 9-inch square baking dish (4 inches deep) with cooking spray. Transfer noodle mixture to dish. 5. In a small bowl, combine breadcrumbs, remaining 2 tablespoons Parmesan, and oil; sprinkle evenly over noodles. 6. Cover with foil, and bake 20 minutes. Remove foil, briefly broil to toast breadcrumb topping. Serve immediately. Serves 8. Per serving: Calories: 200.0 Total Fat: 5.8 |
Carrot Pumpkin Bars
I haven't made these yet but I think you can tweak these, use part whole wheat flour/Splenda/Applesauce in place of butter, etc.
Carrot Pumpkin Bars http://recipes.sparkpeople.com/spacer.gif Ingredients http://recipes.sparkpeople.com/spacer.gif Filling: 2 cups flour 1 1/4 teaspoon pumpkin pie spice 2 teaspoon baking powder 1 teaspoon baking soda 1 cup sugar 1/3 cup light butter/margerine, softened 1/2 cup brown sugar 2 eggs 2 large egg whites 1 can (15 oz.) pumpkin pie filling 1 cup carrot, finely shredded Cream cheese topping: 4 oz light cream cheese, softened 1/4 cup sugar 1 tablespoon skim milk Nutritional Info http://recipes.sparkpeople.com/spacer.gif http://recipes.sparkpeople.com/spacer.gif http://recipes.sparkpeople.com/spacer.gifhttp://recipes.sparkpeople.com/images/ubullet.gifFat: 0.9ghttp://recipes.sparkpeople.com/images/ubullet.gifCarbohydrates: 13.6ghttp://recipes.sparkpeople.com/images/ubullet.gifCalories:67.2http://recipes.sparkpeople.com/images/ubullet.gifProtein: 1.4g Pre-heat oven to 350. Grease 15 x 10 jellyroll pan. Prepare Filling: In small bowl: combine flour, pumpkin spice, baking powder & baking soda. In larger bowl: Beat sugar, butter and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie mix and carrots. Beat until well blended. Add flour mixture and mix until well blended. Spread onto greased pan. Prepare Cream Cheese topping: Mix together cream cheese, sugar and milk until thoroughly blended. Drop teaspoon-fulls of topping over pumpkin batter and swirl mixture with a butter knife. Bake for 25-30 minutes or until cake tester (inserted in center) comes out clean. Cool in pan completely on wire rack before cutting into squares. Makes 48 squares. Number of Servings: 48 |
Coconut Meringue Cookies
I typed in or Splenda, I haven't tried it yet but think the splenda will work.
Coconut Meringue Cookies Ingredients 1-1/2 cups sweetened shredded coconut 2 egg whites 1/4 tsp vanilla extract Dash of salt 2/3 cup granulated sugar or Splenda Directions Beat egg whites and dash of salt until soft peaks form. Gradually add in sugar & vanilla while beating until peaks are stiff and glossy. Fold in coconut. Drop by rounded teaspoon onto greased baking sheet. Bake at 325*F 18-20 minutes until set and very slightly browned. Center will still be soft. Number of Servings: 20 |
I haven't made this yet but will use sugar free syrup instead. Be sure to stir in dried fruit after baking. On another recipe I dumped everything in at once and the dried fruit because very brittle and burnt tasting. DH eats granola for his breakfast, I sprinkle it on top of pudding and don't use as much because of the calories.
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Butternut Squash Soup -
Ingredients: 2 stalks celery, chopped 1 onion, chopped 2 tbsp diet margarine 1 lb. peeled butternut squash, cubed 2 cups cold water 1 cube chicken boullion 1/4 tsp marjoram leaves 1 cup lo fat yogurt 1/4 cup pureed roasted red peppers fresh basil NOTE: OK without the marjoram & basil Directions: Saute celery and onions in margarine until vegetables are tender. Add all remaining ingredients except yogurt, peppers, and basil. Bring to boil. Reduce heat to medium. Cover and simmer 15 - 25 minutes or until squash is tender. Place mixture in processor and process until smooth. Add yogurt, process until blended. Spoon into serving bowls. Place 1 tbsp red pepper puree on each serving. Garnish with basil. Serves 4 Cals 114; Fat 4.6; Fiber .8; Carbs 16.8; Protein 3 |
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Citrus Cheesecake Ingredients http://recipes.sparkpeople.com/spacer.gif Basic Ingredients
Nutritional Info http://recipes.sparkpeople.com/spacer.gif1. Preheat oven to 300º F. 2. Prepare the crust: Coat a 9-inch springform pan with cooking spray. In a medium bowl, mix crumbs, brown sugar and butter then firmly press mixture into bottom and 2 inches up the sides of the pan. 3. Prepare the filling: In a large sized mixing bowl, combine sugar and flour then add vanilla, cream cheese, and eggs. Beat until smooth. Add milk, sour cream, citrus juices and peels and beat until smooth. 4. In a separate mixing bowl, using clean and dry beaters, beat egg whites at room temperature at high speed until soft peaks form. Gradually add 1/4 cup sugar, 1 tablespoon at a time and beat until stiff peaks form. Gently fold egg white mixture with cream cheese mixture. 5. Pour into prepared crust and bake at 300º F for 1 hour or until set. Remove from oven and let completely cool on a wire rack. Cover and chill for 4 hours or overnight. 6. Sprinkle with grated lemon, lime and orange zest before serving (optional.) Serves 12. |
Blueberry Cheesecake Parfait
6 servings - each serving = 114 cals; 4.7 fat; carbs 13; prot 5.8 Ingredients - 4 oz lo-fat cream cheese, softened 4 oz non fat cream cheese, softened 4 oz non fat sour cream 1/4 cup Splenda + 1 tbsp Splenda 1 sm container blueberries 1 container sugar-free cool whip Directions - Rinse blueberries, put in small bowl & sprinkle with 1 tbsp Splenda. In a large bowl, beat together the 2 types of softened cream cheese. When creamy, add 1/4 cup splenda and the sour cream. When creamy, fold in the cool whip. Set out 6 dessert dishes - I prefer ones with tight-fitting covers so that the desserts can be stored in the refrig without getting hard. In each dish, put 1 tbsp cream cheese mixture; 1 tbsp blueberries; and cover with 1 tbsp cream cheese mixture. Cover and store in refrig. Enjoy! |
BROCCOLI SALAD
I use all low fat/calorie ing. Dressing: 1 cup mayonnaise 1/2 cup of sugar (or splenda) 2 TAbs. of cider vinegar Mix together. COMBINE: 2 heads of broccoli flowerletts 1/2 lb. of bacon I use baco's turkey sunflower seeds craisins mix together. |
Spicy Black Bean Burgers
These burgers are spiced to perfection. To make them even spicier, you could melt jalapeno soy cheese on each patty and serve topped with salsa. INGREDIENTS 1/2 cup flour 1 small onion, diced 2 cloves garlic, minced 1/2 tsp dried oregano 1 small hot or jalapeno pepper, minced 1 tbsp olive oil 1/2 medium red pepper, diced 2 cups cooked or canned black beans, drained, mashed 1/2 cup corn niblets 1/4 cup bread crumbs 1/4 tsp cumin 1/2 tsp salt 2 tsp chili powder 2 tbsp parsley, minced (optional) 1 egg white DIRECTIONS 1. On a small plate, set aside flour for coating. In a medium saucepan, sauté the onion, garlic, oregano, and hot peppers in oil on medium-high heat until the onions are translucent. Add the peppers and sauté another 2 minutes, until pepper is tender. Set aside. 2. In a large bowl, mash the black beans with a potato masher or fork. Stir in the vegetables (including the corn), breadcrumbs, cumin, salt, chili powder, and parsley and egg white. Mix well. Divide and shape into 6 patties. 3. Lay down each patty in flour, coating each side. Cook on a lightly oiled frying pan on medium-high heat for 5-10 minutes or until browned on both sides. NUTRITION INFO Serves 6, serving size 1 patty Calories: 189.5 Fat: 3.5 g Carbohydrates: 32.5 g Protein: 8 g |
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