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Recipes
Virtually Fat Free Pizza
Posted by: Tammy
FrostedCarrot Drops
Orange Rosemary Pork Tenderloin
Makes 12 servings
2 Point Yummy Dessert
South Of The Border Slaw
Lemon Zuchinni Muffins
Linguine-Vegetable Salad
Apple Crumble
Tuna Casserole
Grilled Portobello Mushrooms With Couscous And Greens
Sugar Dusted Moch Brownies (LEGAL)
Cheese-Herb Chicken Medallions
Baked Potatoes With Vegetable Topping
Grilled Vegetable Quesadillas
Spinach Stuffed Pizza
Chocolate Coffee Drops
Eat Your Veggies!
Chicken Fajitas
Italian Steak & Pasta
I use the Fat Free Pita Pockets and top it with tomato paste along with fresh garlic and Italian seasonings.
Then I use the Green Giant Fat Free Meat (Vegetable Meat, Frozen Food Section) and fresh mushrooms and then top it off with Kraft Fat Free Mozzarella Cheese.
Bake it on a cookie sheet until the cheese is melted.
I bake mine at 375*.
Posted by: Rhonda C
**COOKIES**
3/4 cup sugar
1/2 cup butter or margarine -- softened
1 teaspoon vanilla
1 egg
1 3/4 cups all-purpose flour
1 teaspoon baking powder
1 cup carrots -- finely shredded
1/2 cup walnuts or pecans -- chopped
1/2 cup raisins
**FROSTING**
1 cup powdered sugar
1 teaspoon grated orange peel -- if desired
3 to 5 teaspoons orange juice
Heat oven to 350ºF. In large bowl, beat sugar and margarine until light and
fluffy. Add vanilla and egg; blend well. Stir in flour and baking powder;
mix well. Stir in carrots, walnuts, and raisins. Drop dough by teaspoonfuls
2 inches apart onto ungreased cookie sheets.
Bake at 350ºF. for 10 to 15 minutes or until edges are light golden brown.
Remove from cookie sheets; cool completely.
In small bow, combine all frosting ingredients, adding enough orange juice
for desired spreading consistency; mix well. Frost cooled cookies.
3 1/2 dozen cookies.
High Altitude..Above 3500 Feet: Increase flour to 1 3/4 cups plus 2
tablespoons. Bake as directed above.
Nutrition Information Per Serving (1 Cookie): Cal 80; Pro 1 g; Carbo 12 g;
Dietary Fiber 0 g; Fat 3 g; Polyunsat 1 g, Sat 1 g; Chol 5 mg; Sodium 40 mg;
Potassium 40 mg. Dietary Exchanges: 1/2 Starch, 1/2 Fat.
POINTS: 2
Posted by: Rhonda C
3 pork tenderloins (about 10 oz. each)
4 garlic cloves
4 sprigs fresh rosemary
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
2 tbsp. vegetable oil
1/2 cup low-sodium chicken broth
1 oz. ( 2 tbsp.) dry white wine or additional chicken broth
1/4 cup + 2 tbsp. orange all-fruit spread
Broil tenderloins 2 min. turning once. Cover meat lightly and keep warm. Preheat oven to 350*.
In mini food processor, combine garlic, rosemary, salt and pepper; process until finely chopped. Add oil; process until mixture forms a paste. Place pork on rack in roasting pan; spread with garlic mixture. Pour broth and wine into bottom of pan. Roast, basting occasionally, 20 min. Brush pork with orange spread; roast 10 min. longer, until meat thermometer registers 160*.
Let stand 10 min. before carving into 1/4" slices.
Per serving: cal 125, fat 4g, carbs 6g, prot 15g, fiber trace, chol 46mg, sod 128mg
Points: 5
Posted by: Rhonda C
2 cans of fruit cocktail in light syrup undrained.
1 large package of vanilla instant pudding.
1 cup miniature marshmallows.
Mix fruit cocktail and instant pudding well. It will thicken of course, to form this luscious sauce.
Just before serving add 1 cup of miniature marshmallows.
Refrigerate the left overs.
95 cal.
trace of fat
1 g fiber
Posted by: Linda the Recipe Guru
8 serving size 1/2 cup
Source: Weight Watchers Magazine; April 1994.
1 tsp. corn oil 1/2 cup diced, seeded, pared cucumber
1 tsp. cumin seed 1/2 cup sliced scallions
1/2 cup + 2 tbs. lime juice 1/2 cup thinly sliced green bell pepper
3 tbs. white wine vinegar 1/2 cup thinly sliced red bell pepper
2 tbs. granulated sugar 1/2 cup thinly sliced yellow bell pepper
1 1/2 tsp. salt 1/2 cup shredded, pared carrot
4 cups finely shredded cabbage 1/3 jalapeno peppers, seeded, de veined,
minced
In small skillet, heat oil over medium heat. Add cumin seed and cook,
stirring constantly, until lightly toasted and fragrant, about 1 minute.
Remove from heat and add lime juice, vinegar, sugar and salt.
In large bowl, combine remaining ingredients. Add dressing; toss, cover
and chill 2 hours, tossing one to blend flavors.
Each serving provides: 1 3/4 vegetables; 10 Optional Calories
Per serving: 34 Calories; 1 g Protein; 7 g Carbohydrate; 1 g Fat; 425
mg
Sodium; 0 mg Cholesterol.
Posted by: Linda the Recipe Guru
12 servings, 1 muffin each
Source: Simply Light Cooking, 1992.
2 1/4 cups all-purpose flour 3/4 cup thawed frozen egg substitute
1/2 cup granulated sugar 1/4 cup vegetable oil
2 tsp. double-acting baking powder 2 tbs. lemon juice
1 tsp. baking soda 1 tsp. grated lemon peel
1 1/2 cups shredded zucchini
Preheat oven to 350 degrees F. Line twelve 2 1/2-inch muffin pan cups
with paper baking cups; set aside.
In large mixing bowl combine flour, sugar, baking powder, and baking
soda; set aside. In medium mixing bowl combine remaining ingredients,
stirring to combine; add to flour mixture and stir until moistened (do
not beat or over mix).
Fill each baking cup with an equal amount of batter (each will be about
2/3 full). Bake in middle of center oven rack for 20 minutes (until
muffins are golden and a toothpick inserted in center comes out dry).
Remove muffins from pan to wire rack and let cool.
East serving provides: 1 Fat; 1/4 Protein; 1/4 Vegetable; 1 Bread; 30
Optional Calories
Per serving: 167 Calories; 4 g Protein; 5 g Fat; 27 g Carbohydrate; 47
mg Calcium; 161 mg Sodium: 0 mg Cholesterol; 1 g Dietary Fiber.
Posted by: Linda the Recipe Guru
- Makes 4 servings
6 oz. linguine, cooked, drained and rinsed
1/4 cup fresh lime juice
1 pound drained cooked chickpeas
2 garlic cloves, halved
2 cups julienned snow peas
1 tbs. red wine vinegar
2 cups thinly sliced zucchini
2 tsp. olive oil
12 cherry tomatoes, halved
2 drops hot red pepper sauce, or to taste
1 cup chopped scallions
1 tbs water
1/4 cup tomato puree
In large bowl, combine linguine, chickpeas, snow peas, zucchini,
tomatoes, and scallions; set aside.
To prepare dressing, in mini food processor, combine remaining
ingredients and 1 tablespoon water; process until smooth. Pour dressing
over linguine mixture; toss to coat well.
Each serving provides: 1/2 Fat; 2 Proteins; 3 1/4 Vegetables; 2 Breads
Per serving; 431 Calories; 19 g Protein; 6 g Fat; 77 g Carbohydrate; 86
mg Sodium; 0 mg Cholesterol; 9 g Dietary Fiber.
Source: Weight Watchers Slim Ways With Pasta, 1992.
Posted by: Linda the Recipe Guru
Makes 6 servings
4 small baking apples, cored, pared and sliced
1/3 cup + 2 tsp. all-purpose flour
1/2 cup orange juice
3 oz. uncooked quick oats
pinch ground cloves
2 tbs. + 2 tsp. granulated sugar
2 tbs. reduced-calorie margarine, chilled
2 tbs. raisins
Preheat oven to 350 degrees. Spray a 2-quart baking dish with non stick
spray.
Place apples in prepared baking dish. In small bowl, combine orange
juice and cloves; pour over apples.
In medium bowl, with pastry blender or 2 knives, cut margarine into flour
until mixture resembles coarse crumbs. Add oats, sugar and raisins; toss
lightly to combine. Sprinkle crumb mixture over apple mixture; bake 1
hour, until topping is golden brown. Serve warm.
Each serving provides: 1/2 Fat; 1 Fruit; 1 Bread; 20 Optional Calories
Per serving: 177 Calories; 3 g Protein; 3 g Fat; 35 g Carbohydrate; 15 mg
Calcium; 47 mg Sodium; 0 mg Cholesterol; 2 g Dietary Fiber.
Source: Weight Watchers Magazine Fast & Fresh Mealtime Classics, 1994.
Posted by: Linda the Recipe Guru
Serves 6
1 8-oz. package linguine, vermicelli, spaghetti, or other thin pasta
1 tsp. acceptable vegetable oil
1 small onion, chopped
1 clove garlic, minced, or 1/2 tsp. bottled minced garlic
2 6 1/2 cans tuna in spring water, drained and rinsed
1/2 c. finely chopped carrots
1/3 c. finely chopped green bell pepper
1/4 c. finely chopped fresh parsley
1/4 c. tsp. paprika, or to taste
1 c. nonfat or low-fat cottage cheese
1/2 c. nonfat or low-fat sour cream
1/2 c. plain nonfat or low-fat yogurt
Vegetable oil spray
1/2 c. plain bread crumbs, toasted
1/4 c. grated or shredded Parmesan cheese (about 1 oz.)
Cook pasta according to package directions, omitting salt and oil.
Drain. Meanwhile, preheat oven to 350 degrees. Pour oil into a non
stick skillet over medium-high heat. Add onion and garlic and saute',
stirring frequently, until onion is translucent, 2 to 3 minutes.
Transfer onion and garlic to large bowl. Add tuna, carrot, bell pepper,
parsley and paprika to onion/garlic mixture and stir to combine. Set
aside.
In a small bowl, blend cottage cheese, sour cream, and yogurt. Stir
cottage cheese mixture and pasta into tuna mixture.
Nutrient Analysis
Calories 332
Protein 29 g
Carbohydrate 44 g
Total Fat 4 g
Saturated Fat 1 g
Polyunsaturated Fat 1 g
Mono unsaturated Fat 1 g
Cholesterol 20 mg
Sodium 351 mg
Posted by: Linda the Recipe Guru
Serves 4
4 whole Portobello mushrooms
4 tbs. balsamic vinegar
Vegetable oil spray
1/2 c. low-sodium vegetable broth
1/2 c. water
1/4 tsp. turmeric
2/3 c. couscous
1/4 c. dried cranberries
1/2 tsp. grated lemon rind
1/4 tsp. salt
1 tsp. olive oil
2 cloves garlic
6 oz. fresh collard greens or kale or 8 oz. fresh spinach, chopped
(about 4 cups)
2 tbs. water
1 tbs. light margarine
1/2 red bell pepper, finely chopped
In the top of each mushroom, cut 4 slits, each 2 to 3 inches long about
1/2 inch deep. Remove stems. Place mushrooms, top side up, in a shallow
casserole dish. Sprinkle mushrooms with half the balsamic vinegar.
Lightly spray top side of mushrooms with vegetable spray. Turn mushrooms
over and sprinkle with remaining vinegar. Lightly spray bottom side with
vegetable oil spray. Cover container with plastic wrap an set aside.
(Will keep in refrigerator for up to 1 hour.)
Combine vegetable broth, water, and turmeric in a medium saucepan. Bring
to a boil over high heat, 2 to 3 minutes. Stir in the couscous,
cranberries, lemon rind, and salt. Remove pan from heat and let stand,
covered, for at least 5 minutes, or until time to serve. Meanwhile, heat
a medium saucepan over medium heat. Add oil and swirl to coat bottom of
pan. When oil is hot, add garlic. Cook for 1 minute. Add the collard
greens and 2 tbs. water. Cook, covered, for 2 to 3 minutes, or until
greens are tender. Add the margarine and stir until it melts, about 30
seconds. Remove pan from heat and cover to help retain heat.
Grill mushrooms stem side up on serving plates. Spoon couscous on top of
each mushroom. Spoon greens on top of couscous. Sprinkle with bell
pepper. Serve warm.
Cook's Tip: Couscous mixture and cooked greens can be refrigerated
separately for up to 5 days. Reheat each part in a microwave-safe
container at 100 percent power (high) for 1 to 2 minutes.
Nutrient Analysis
Calories 208
Protein 6 g
Carbohydrate 40 g
Total Fat 3 g
Saturated Fat 0 g
Polyunsaturated Fat 1 g
Mono unsaturated Fat 2 g
Cholesterol 0 mg
Sodium 224 mg
Posted by: Linda the Recipe Guru
serves 12
1/2 c. all-purpose flour
1/2 c. unsweetened cocoa powder
1/2 tsp. baking powder
4 tbs. light margarine (1/4 cup)
1 tbs. instant coffee crystals
1 c. sugar
Egg substitute equivalent to 2 eggs, or 2 eggs
1/4 c. prune baby food
2 tsp. vanilla
Vegetable oil spray
2 tbs. powdered sugar
Preheat oven to 350 degrees. In a small bowl, combine flour, cocoa
powder and baking powder. Set aside. In a medium saucepan over
medium-low heat, melt margarine. Add coffee crystals and stir until
dissolved. Remove from heat and let cool slightly. Using a wooden
spoon, add sugar, egg substitute, and prune baby food, and vanilla to
coffee mixture. Stir until well combined. Fold cocoa mixture into sugar
mixture until well combined.
Spray a 8x8x2-inch cake pan with vegetable oil spray. Spoon batter into
baking pan. Bake, uncovered, for 18 to 20 minutes, or until a toothpick
inserted near the center comes out almost clean (it should have a few
fudgy crumbs on it). Cool brownies in the pan on a wire rack. Sift
powdered sugar over brownies.
Cook's Tip: For a decorative topping, place a doily on top of the
brownies before sifting powdered sugar. Remove doily before cutting
brownies.
Nutrient Analysis
Calories 124
Protein 2 g
Carbohydrate 25 g
Total Fat 2 g
Saturated Fat 1 g
Polyunsaturated Fat 1 g
Mono unsaturated Fat 1 g
Cholesterol 0 mg
Sodium 82 mg
Posted by: Linda the Recipe Guru
Serves 6 as an entree'. Serves 12 as an
appetizer.
6 boneless, skinless chicken breast halves (about 4 oz. each), all
visible fat removed)
1 tbs. finely chopped fresh chives or 1 tsp. dried
1 tbs. finely chopped fresh basil or 1 tsp. dried, crumbled
1/4 tsp. paprika
Freshly round pepper to taste
3 oz. nonfat or part-skim mozzarella cheese, shredded, preferably
chilled (about 2/3 cup)
2 carrots (optional)
Preheat oven to 400 degrees. Rinse chicken breasts and pat dry with
paper towels. Place breasts on a flat surface. Evenly sprinkle each
breast with chives, basil, paprika and pepper. Form cheese into 6 loose
balls and place one in the center of each breast. Roll chicken around
cheese, making sure the ends are tucked in. Tie each breast with twine
to retain cheese.
Place breasts in an un greased baking dish. Bake for 15 to 20 minutes,
or until chicken has turned white throughout. Allow chicken to cool for
about 10 minutes before serving. Meanwhile, prepare carrot curls. Using
a potato peeler, pare carrots lengthwise into long, thin strips and soak
in ice water for at least 10 minutes. Drain and pat dry. To serve, cut
each breast into 1/2-inch medallions. Arrange on a bed of carrot curls.
Cook's Tips: Chilling the mozzarella beforehand keeps it from oozing
when baking. Always store herbs and spices in airtight containers (glass
jars recommended) away from heat and light. In general, whole spices and
herbs will keep for about 1 year, though some may retain their flavor for
as long as 3 to 4 years. Ground spices and herbs will keep for 6 months
to 2 years. When the aroma becomes faint, use more of the spices and
herbs to compensate for flavor loss.
Nutrient Analysis (for entree' serving)
Calories 158
Protein 30 g
Carbohydrate 1 g
Total Fat 3 g
Saturated Fat 1 g
Polyunsaturated Fat 1 g
Mono unsaturated Fat 1 g
Cholesterol 62 mg
Sodium 157 mg
Posted by: Linda the Recipe Guru
Serves 6
6 medium baking potatoes
1 small onion, finely chopped
2 green onions (green and white parts), finely chopped
1 small carrot shredded
1/4 cup peeled, finely chopped cucumber
2 radishes, shredded
2 tbs. cider vinegar
1 tbs. chopped fresh basil or 1 tsp. dried, crumbled
1/2 cup plain nonfat or low-fat yogurt
1/4 cup grated parmesan cheese (about 1 oz.)
1/4 cup fat-free milk
1 tsp. light margarine
Freshly ground pepper to taste
Preheat oven to 425 degrees. Scrub potatoes with a brush. Pat dry.
Prick in several places. Bake on a baking sheet for 40 to 60 minutes, or
until tender. Lower heat to 350 degrees. Meanwhile, combine onion,
green onions, carrot, cucumber, radishes, vinegar and basil. Mix well;
set aside.
Cut a 1-inch slice from the top of each potato. Using a spoon, carefully
scoop out the pulp from each potato, leaving a thin shell. With an
electric mixer on low speed or a potato masher, beat or mash potato pulp
wit yogurt, Parmesan, milk, margarine, and pepper until smooth. Stuff
potato mixture into shells. Place on baking sheet and bake for 25 to 30
minutes. Serve hot, topped with vegetable mixture.
Microwave Directions
On a microwave-safe plate, arrange prepared potatoes in spoke fashion.
Cook, uncovered, on 100 percent power (high) for 18 to 22 minutes, or
until tender, rearranging and turning potatoes over once. Remove
potatoes from microwave and wrap in foil. Let stand for 5 to 10 minutes.
Continue as directed in recipe (bake stuffed potatoes in conventional
oven for best results).
Cook's Tip on Baking Potatoes: For light, fluffy potatoes with crisp
skins, pierce the surface in a few places with a fork to help release
steam. Wrap the potatoes in foil for a moist texture.
Nutrient Analysis
Calories 178
Protein 6 g
Carbohydrate 36 g
Total Fat 2 g
Saturated Fat 1 g
Polyunsaturated Fat 0 g
Mono unsaturated Fat 0 g
Cholesterol 3 mg
Sodium 105 mg
Posted by: Linda the Recipe Guru
serves 4
Vegetable oil spray
1 ear of corn, shucked and de silked
1 red bell pepper, cut in half, seeds and ribs removed
1 medium yellow squash, end trimmed, cut in half lengthwise
1/2 small onion
4 oz. shredded low-fat Monterey Jack cheese (about 1 cup)
1 Italian plum tomato, diced
2 tsp. lime juice
1/4 tsp. chili powder
1/8 tsp. pepper
Vegetable oil spray
4 6-inch corn tortillas
1/2 cup low-sodium salsa
1/2 cup nonfat or low-fat sour cream
Using vegetable oil spray, lightly spray all surface areas of corn, bell
pepper, squash and onion. Over medium-hot coals (or medium-high heat if
using gas, electric, propane or stove-top grill), grill corn on all sides
until done, about 2 minutes per side; bell pepper, squash and onion
should take 1 to 2 minutes. Place vegetables on a cutting boards; let
cool for about 10 minutes.
Dice bell pepper, squash, and onion and place in a medium bowl. Using a
sharp knife, slice corn kernels off cob. Stir corn, cheese, tomato, lime
juice, chili powder, and pepper into vegetable mixture. Set aside.
Preheat a non stick griddle or cast-iron skillet over medium heat. Using
vegetable oil spray, lightly spray one side of a tortilla. Place
tortilla, sprayed side down, on the griddle. Spread a heaping 1/3 cup of
the vegetable-cheese mixture on half of the tortilla. Fold the other
half of the tortilla over the filling. Cook for 1 to 2 minutes on each
side or until tortilla is golden-brown and cheese is melted. Remove and
place on a cutting board. Repeat with remaining tortillas and filling.
To serve, cut quesadillas in half and place on a serving platter. Top
each quesadilla with 1 tablespoon each of salsa and sour cream.
Nutrient Analysis
Calories 183
Protein 10 g
Carbohydrate 30 g
Total Fat 4 g
Saturated Fat 2 g
Polyunsaturated Fat 1 g
Mono unsaturated Fat 1 g
Cholesterol 9 mg
Sodium 161 mg
Posted by: Linda the Recipe Guru
serves 6
Dough
3/4 cup very warm water (105 degrees to 115 degrees)
1 tsp. sugar
1 pkg. rapid-rise yeast (1/4 ounce)
1 1/2 cups whole-wheat flour
3/4 cup all- purpose flour
All-purpose flour
Vegetable oil spray
Filling
6 oz. fresh spinach (about 3 cups)
1 1/2 cups shredded nonfat or part-skim mozzarella cheese (about 6 oz.)
1/3 cup grated or shredded Parmesan cheese (about 1 oz.)
Topping
1 tsp. olive oil
4 oz. fresh mushrooms, thinly sliced
1 cup no-salt-added meatless spaghetti sauce
To make dough, combine water and sugar. Add yeast and stir to dissolve.
Let sit about 5 minutes. The yeast will bubble and develop a frothy
head. In a large bowl, mix the whole-wheat and 3/4 cup all-purpose
flour. Make a well in the center. While stirring, slowly add the yeast
mixture. Knead the dough for 6 to 8 minutes, or until a ball of smooth
but elastic dough forms. If dough is sticky, gradually add a little more
all-purpose flour while kneading. Lightly dust the ball of dough with
all-purpose flour, put back into the bowl, and cover bowl loosely with a
tea towel. Set in a warm, draft-free place and allow to rise until
doubled in bulk, about 30 minutes.
Meanwhile, to prepare the filling, thoroughly rinse, stem, dry and chop
the spinach. Place in a large bowl. Stir cheese into spinach and set
aside. Preheat oven to 475 degrees. Punch dough, then divide it into
two balls. keep one in the bowl, covered loosely with a tea towel, and
place the other on a lightly floured surface. Using a lightly floured
rolling pin, roll the ball into an 11-inch circle. Spray the bottom and
sides of a 9-inch glass pie pan with vegetable oil spray. Place the
rolled dough in the pan so that it covers the bottom and sides. With a
fork, prick the dough at about 1-inch intervals on the bottom. Bake
crust for 4 minutes, remove to a rack, and let cool. Spread filling over
the crust.
Roll the second dough ball into an 11-inch circle, place over the
filling, and truck edges of the dough around the bottom crust layer.
Compress the filling by applying light pressure on the dough with the
palms of your hands. Cut a 1-inch slit in the center of the top crust.
To make the topping, heat a small non stick skillet over medium-high
heat. Add oil and heat. Add mushrooms and saute', stirring
occasionally, for 3 to 4 minutes, or until soft. Evenly spread the
mushrooms over the crust and top with spaghetti, sauce. Place on middle
rack of oven, reduce temperature to 450 degrees, and bake for 15 minutes.
Reduce temperature to 400 degrees and bake for 5 to 10 minutes, or until
edges are deep golden-brown.
Nutrient Analysis
Calories 314
Protein 17 g
Carbohydrate 41 g
Total Fat 10 g
Saturated Fat 5 g
Polyunsaturated Fat 1 g
Mono unsaturated Fat 4 g
Cholesterol 19 mg
Sodium 261 mg
Posted by: Rhonda C
1/3 cup margarine
1/3 cup sugar (or sugar subst.)
1 egg
3 tablespoons Kahlua or other coffee-flavored liqueur
1 tablespoon skim milk
1 1/2 cups all-purpose flour
2 tablespoons Dutch process or unsweetened cocoa
1/2 teaspoon baking soda
Vegetable cooking spray
Cream margarine in a medium bowl; gradually add sugar, beating well. Add
egg, Kahlua, and milk; beat well.
Combine flour, cocoa, and soda; gradually add to creamed mixture, stirring
just until blended. Drop dough by rounded teaspoonfuls 2 inches apart onto
cookie sheets coated with cooking spray. Bake at 375º for 8 to 10 minutes.
Remove from cookie sheets, and cool on wire racks.
Yield: 3 dozen.
Nutrition Per Serving (1 Cookie) Cal 50; Pro 0.8; Fat 2.0; Carb 6.7; Fiber
0.2; chol 8; Sod 30; Pot 40.
POINTS: 1.5
Posted by: Rhonda C
1 1/2 pounds assorted, trimmed fresh vegetables, such
as mini peeled carrots and broccoli and
cauliflower florets (about 6 cups)
1/3 cup bottled olive-oil-and-vinegar salad
dressing such as Newman's Own
1/4 teaspoon crushed red pepper flakes
1 scallion -- sliced
1/4 cup pitted Greek olives -- halved
Over high heat bring large pot of salted water to a boil. Add vegetables;
cook until just tender, 4-5 minutes. Drain. In serving bowl combine dressing
with pepper flakes; add warm vegetables. Let stand 5 minutes to allow
vegetables to absorb dressing mixture. Stir in scallions and olives; serve.
Makes 6 servings. Per Serving: 103 cals; 2 g protein; 7 g fat; 0 mg chol; 10
g carbs; 181 mg sodium; 3 g fiber; 5 g sugar; 10, 170 IU vitamin A; 48 mg
vitamin C; 48 mcg folate.
POINTS: 2.5
Posted by: Rhonda C
Makes 4 servings
15 ounces skinless boneless chicken breasts
One 7-Ounce can chipotle peppers in adobo sauce
1 tablespoon fresh lime juice
2 garlic cloves, pressed
1/2 teaspoon dried oregano leaves
8 flour tortillas (6" diameter)
2 cups sliced red onion
2 cups shredded iceberg lettuce
Preheat oven to 400o F. Spray an 8" square baking pan with nonstick cooking
spray. Place chicken in prepared baking pan; set aside. In food processor or
blender, puree chipotle peppers with sauce until smooth. Transfer 2 teaspoons
pureed mixture to small bowl; refrigerate remaining mixture, covered, for use
at another time. Add lime juice, garlic and oregano to pureed peppers; stir
to combine. Brush mixture over chicken breasts; bake, covered, 20 minutes,
until chicken is cooked through. Remove chicken from oven; leave oven on.
Wrap tortillas in foil; bake 5 minutes, until heated. Meanwhile, slice
chicken crosswise. Arrange sliced chicken on medium decorative platter; top
with pan juices. Serve with warm tortillas, sliced onion and
shredded lettuce.
EACH SERVING PROVIDES: 2 Vegetables, 3 Proteins, 2 Breads
6 Points
PER SERVING: 303 Calories, 5 g Total Fat, 1 g Saturated Fat, 62 mg
Cholesterol, 382 mg Sodium, 34 g Total Carbohydrate, 3 g Dietary Fiber, 30 g
Protein, 113 mg Calcium
Posted by: Rhonda C
Mushroom-Stuffed Eggplant
Posted by: Linda the Recipe Guru
Spanish Style Scrambled Eggs
serves 3 Honey Carrots
Green Beans Almondine
Serves 2 to 4
1 med. eggplant (1-1/2 to 2 pounds)
1 jar (4-1/2 ounces) sliced mushrooms, drained
1/4 cup all-purpose flour
1/4 cup butter or margarine
2 tablespoons finely chopped green pepper
2 tablespoons finely chopped onion
1 clove garlic, crushed
1 teaspoon salt
1/8 teaspoon pepper
1/4 cup light cream
1 jar (2 ounces) chopped pimento, drained
1 tablespoon grated parmesan cheese or 2 tablespoons
buttered bread crumbs
Preheat the oven to 350 degrees. Wash the eggplant and cut in half
lengthwise. Remove enough eggplant from the shell to equal 3 cups. In a
large skillet, stir together all ingredients except for the cream,
pimento and parmesan cheese. Cook and stir over medium heat until the
mixture is brown. Remove from heat. Stir in cream and pimento.
Fill the eggplant shell with the cooked mixture. Sprinkle with parmesan
cheese. Bake for 40 to 45 minutes or until
eggplant is tender.
Posted by: Linda the Recipe Guru
1 tsp. acceptable vegetable oil
1 small ripe tomato, finely chopped
1 green onion, finely chopped
Egg substitute equivalent to 6 eggs, or whites of 6 large eggs
1 tbs low-sodium salsa or picante sauce
Freshly ground pepper to taste
1 tbs. minced fresh cilantro or parsley
Fresh cilantro or parsley sprigs (optional)
1 tomato, cut into wedges (optional)
In a large non stick skillet, heat oil over medium-high heat. Add tomato
and onion and saute' until onion is soft, 1 to 2 minutes. Reduce heat to
low. In a bowl, combine egg substitute, salsa and pepper. Beat
until
frothy. Add egg mixture to skillet. Cook over low heat, stirring
occasionally, until almost set. Add minced cilantro and stir until eggs
are fully set. Garnish with cilantro sprigs and tomato.
Nutrient Analysis
Calories
81
Protein
12 g
Carbohydrate
5 g
Total Fat
2 g
Saturated Fat
0 g
Polyunsaturated Fat
0 g
Mono unsaturated Fat
0 mg
Sodium
242 mg
Posted by: Linda the Recipe Guru
serves 6
1 1/2 pounds fresh or no-salt-added frozen baby carrots
1/2 c. water
1 tbs. light margarine
2 tbs. honey
1/2 tbs. light brown sugar
2 to 3 tbs. minced fresh parsley
Rinse and trim fresh carrots. In a medium saucepan, bring water to a
boil over high heat. Add carrots, reduce heat, and simmer, covered, for
about 10 minutes, or until tender-crisp. (If using frozen carrots,
follow package directions, omitting margarine and salt.) Drain.
In a large non stick skillet, melt margarine over medium-low and cook,
stirring frequently, until carrots are well glazed, 1 to 2 minutes.
Sprinkle with parsley before serving.
Nutrient Analysis
Calories
90
Protein
1 g
Carbohydrate
18 g
Total Fat
2 g
Saturated Fat
2 g
Polyunsaturated Fat
1 g
Mono unsaturated Fat
1 g
Cholesterol
0 mg
Sodium
93 mg
Posted by: Linda the Recipe Guru
serves 6
1 pound fresh green beans (about 3 cups)
1 tsp. light margarine
1/4 c. low-sodium vegetable or chicken broth
1 tbs. chopped fresh oregano or 1 tsp. dried, crumbled
Fresh ground pepper to taste
1 c. frozen pearl onion (about 4 oz.)
2 tbs. sliced almonds
1/4 c. seasoned bread crumbs
Trim green beans and slice into 2-inch sections. In a large non stick
skillet, heat margarine over medium-high heat. Add green beans and
saute' for 1 to 2 minutes, stirring constantly so beans cook evenly. Add
broth, oregano and pepper; saute' for 20 to 30 seconds. Add onions.
Cook, covered, over medium-low heat for 6 to 8 minutes, or until beans
are tender-crisp.
Meanwhile, in a small non stick pan over medium heat, dry-roast almonds,
stirring occasionally, for 2 to 3 minutes. Sprinkle bread crumbs and
almonds over cooked beans.
Cook's Tip on Fresh Green Beans: When green beans are in season, buy
extra to freeze. Trim and slice beans. Blanch them in boiling water
to
cover by 1 inch for 1 minute. Remove them from the hot water and run
them under cold water. Cool beans, then freeze them for up to 6 months.
Thaw and use in this recipe as directed.
Nutrient Analysis
Calories
66
Protein
2 g
Carbohydrate
10 g
Total Fat
1 g
Saturated Fat
0 g
Polyunsaturated Fat
1 g
Mono unsaturated Fat
1 g
Cholesterol
0 g
Sodium
64g
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