Chipotle Chill
Right about the time we began living a low-fat lifestyle, my husband bought me a cookbook “Chipotle Chile Cookbook” by Jacqueline Higuera McMahan (see cookbook recommendations) as…
Blade Pro
Well folks…it’s finally here. A beveling plugin that works as well as Eye Candy and creates effects that Eye Candy can’t, all for only $49.00! Now we have the best of all worlds. With Paint Shop Pro and Blade Pro, what more could we ask for? I am writing this tutorial on Blade Pro because, even though it is a good beveling program, it is pretty confusing to learn how to use it. I have struggled for quite some time to grasp how it works and thought I would share that knowledge and some presets to get you going.
Note: Some of the text in this tutorial is taken from the Help document that accompanies Blade Pro with further explanations provided by me. I didn’t see any reason to “reinvent the wheel” and thought that since this is basically an advertisement for their program, they won’t mind my using their text.
Click here to visit Blade Pro’s web site to download a demo copy of the program.
When you are finished with this tutorial, you can visit my Blade Pro Application Tutorials:
Cutout Graphics – A tutorial on making cutout graphics similar to those on my intro web page.
Jeweled Background – A tutorial on making a “jeweled effect side bar background with Blade Pro.
Jewel Decoration – A tutorial on making a “jewel” decoration using a dingbat font and Blade Pro.
Recessed Buttons – A tutoral on making recessed buttons with a Blade Pro Preset. Also includes making screws.
Sidebar Graphics – A tutorial on making sidebar graphics and matching buttons, bars and decorations with Blade Pro.
Blade Pro Control Panel
The above is the menu interface for the program. The following is an explanation of the choices.
Shape: Choose the shape of the bevel from this popup menu. Choose from straight, curved, up-and-down, and doubled forms. Try different shapes on your text. You can come up with some pretty amazing results.
Radius: The width, in pixels, of the beveled edge. If this is more than half the width of the widest part of the selection, no area will be left unbeveled. The lower the setting the lower the bevel and vice versa. It is kind of tricky to get small bevels since the slider wants to jump quickly rather than gradually. Takes some practice to master
Height: Larger values here give the bevel a steeper appearance. Positive values cause the selection to rise out of its background, and negative values make it sink in. This actually changes the direction of the light. Positive numbers make the light from the top left and negative numbers from the bottom right. Negative numbers give a “cutout” effect.
Texture: The slider specifies the amount of texturing, if any. Positive values make the texture rise out of the bevel, negative ones make it sink in.
Gloss: Controls the shininess. Zero gives a chalky appearance; higher numbers are glossier. When you have a basic bevel preset, adding gloss makes the beveled parts show up better and makes your bevel look pretty much like it would look with Eye Candy’s Inner Bevel Filter. The bevel on the left below was made with Blade Pro with my “Bevel_Shiny” preset (available in the zip file of presets below) and the one on the right with Eye Candy. One difference between using the two filters is that Blade Pro makes the color a lot lighter. So, to compensate for this, make your original color a couple of shades darker to start with (or make the light colored light source darker).
Glare: Controls the size of the glossy highlight.
Reflection: Controls how much the selection reflects the Environment graphic. If you don’t want any reflection at all, turn this slider down to zero.
Glassiness: Gives the selection a glassy rather than opaque appearance. The color of the original image becomes the color of the glass. Note: As you move the slider to the right on this selection, it makes the color glassier but it also makes the color much darker. So if you are working on a shiny button, you want to start with a light version of the final color you are after.
Caustic: For glassy selections, this slider controls the brightness of the caustic highlight that appears opposite the light source. The tiny square just to the right of the slider lets you choose prismatic or white caustics. I haven’t been able to determine that this one does anything at all. Whenever I use this slider, there is really no difference from far left to far right.
Iridescence: Controls the strength of iridescent coloration, and Iri colors controls the choice of colors.
Together, these sliders reproduce the effect that gives soap bubbles their colors: if light is reflected from two surfaces separated by a very thin, transparent layer, interference colors will appear. You can use the combination of these two sliders to alter the color of your graphic dramatically. Play with them, it’s a lot of fun!
Tarnish: puts dull, matte color in the concave parts of the surface. The color-button just to the right of the slider lets you change the tarnish color. Tarnish needs a texture to work on so if your texture is blank, you won’t see any change.
The light angle controls are the two grey spheres. To change the placement of a light, drag the small blue dot to a new position. Best results come from placing the light somewhere in the upper half of the ball.
To the left and to the right are two color-buttons for changing the lights’ colors. If you want to turn a light completely off, set its color to black. You can come up with some pretty neat effects by changing the colors of the lights. Just keep in mind that one light should be a light color and one a dark to get the reflections necessary for a bevel.
Texture popup menu: Choose the texture you want. The first item is ‘no texture’; the next eleven items are built-in textures; and the last item is the custom texture.
You can use any greyscale BMP file as a custom texture. To do this, select the custom texture item from the popup menu, and use the file browser you’ll then see to choose a picture. BladePro will load the picture and use it as a texture. You already have a lot of potential new textures in your Paint Shop Pro “Papers” folder. All you need to do is to copy these “tex” files to your BladePro directory and then rename them all to “bmp”.
Texture Files: are “height fields” and describe the shape of a surface: black is low, white is high, grey is in between. The slider under the texture square controls the frequency and height of the texture. To the frequency of the left increase and to the right decreases frequency (thereby making the texture larger). blade comes with some texture files in its ‘environments and textures’ folder, and you can make your own. They can be as large as 256 by 256 pixels (larger ones will be squeezed to fit) and the right edge should wrap seamlessly around to the left, and the top to the bottom (in other words, make it a “seamless” tile). You can make your own textures, just be sure to save them as a “bmp” file. Or, you can create interesting textures by taking a premade seamless tile and making it greyscale, then saving as a “bmp”. Experiment!
Environment Files: Below the Texture Panel is the “Environment” files. When Reflection is on, BladePro will produce mirrorlike reflections of the environment graphic. Just click on the graphic and you can load any BMP file as an environment (these should be color, not black and white). You can find several samples in the ‘environments and textures’ folder that came with BladePro or you can make your own from any photograph. Keep in mind that the program uses all the graphic so if you have something like a sunset you want to make into an environment file, you might want to just crop out the light parts of the sunset. If you don’t want your selection to be reflective, turn the reflection slider down to zero.
Some of the example environments, like ‘gold’, appear to contain their own light source coming from the top left. If that conflicts with your design plan, you can spin the environment with – amazingly enough – the Environment spinner button, so that it better matches the rest of the lighting. This button is the one with the little curly arrow on it.
Glue Mode: popup. This controls how BladePro merges its graphics with the original image. Most of the time you’ll want to use Normal, but other modes can be good for special effects. If you’re an advanced Photoshop user, you can use the Tarnish and Caustic modes to isolate just those components of the image so you can composite them by hand.
Randomizer: Click it and you’ll get random new settings, which is useful for creating new effects or learning how the presets work. If you set the Texture to “none” and have the “reflection” slider at “0” you can see how the different settins work better than if you have a texture or environment set.
Load Preset: BladePro comes with about a hundred presets, which are prefab settings for making particular effects. To use one, click the Load button, and choose any preset file. Since most of the presets that come with Blade Pro are way too wild for my taste, I made a backup copy of them then deleted the presets I would never use from the “Environments and Textures” folder. Since you will undoubtedly be saving your own new presets, deleting the presets you probably won’t use will make finding your new presets much easier.
Save Preset: Once you have a combination that you like, you can save it as a “preset”. Be careful when you click on this button, though. If you accidentally choose a name you already have as a preset, the program will save over the old preset without prompting you that you are doing this. Exchanging presets has become a new passion for PSP enthusiasts! There is a listing of web sites with BaldePro presets at the bottom of this tutorial.
Blade Pro Tips
Blade Pro Setup: Your first instinct will be to install Blade Pro in your Paint Shop Pro Plugins directory. This is a good place for the “8bf” file (this is the file that runs the program) but this is not a good place for your “environments and textures” file. The reason for this is that Blade Pro will default to the last directory you had open each time you use it! I was constantly having to change the directory path to “Program Files/Paint Shop Pro 5/Plugins/Environments and Textures” every time I happened to open a new graphic from a new folder in Paint Shop Pro. So, I placed all my presets and bmp files in a folder called “Blade Pro” at my root directory. Now I just go to my “C” directory, then to the “Blade Pro” directory. Saves a lot of wear and tear on the nerves. You can actually make separate directories for different presets, but when you choose that directory, the program sometimes nags at you that Blade Pro can’t find your preset and wants you to tell it where the “Environments and Textures” directory is. If you just hit “Cancel” and ignore this message, it usually does your preset for you anyway.
Learning Blade Pro: As I stated at the beginning of this tutorial, I found using Blade Pro to be pretty confusing when I started using it because all the presets that come with the program are pretty wild. But, when I figured out how to set the program to do a “plain bevel” without all the added bells and whistles, I was then better able to figure out how everything works. What I did was to create a white “bmp” file and named it “blank”. I then loaded it into the “Environment” box, set the “Reflection” slider to “0” and set the texture to “None”. I then started working on a button shape. This allowed me to see how the various shapes effected the graphic, how the light angles worked and how changing the colors of the lights worked. It also will demonstrate what happens to a texture when you adjust the various sliders.
Your Basic Bevel: There are three presets in my zipped file for a basic bevel. They are “Bevel_Soft” and “Bevel_Shiny” and “Bevel_Flat”. The following are samples of these three bevel presets:
As I mentioned before, when you apply the Blade Pro bevel, it tends to lighten the color of your graphic or pattern. To get around this, you can make the “white” light a shade of gray. This will stop the lightening process somewhat. These wood pattern graphics were created with my “Bevel_Shiny” preset. The wood pattern graphic on the left has the light set to white whereas the one on the right has the light set to a light gray.
Presets
The following are examples of some presets I have come up with. They are all in my Presets zip file which you can download by clicking here. All these presets started with a white fill. You can change the colors somewhat by starting out with a colored fill. You can also colorize the metal preset by playing with the Iridescence settings. Note: The Blade Pro header graphic on this page was created with the “Gold_Old” setting.
 Copper |
 Metal |
 Gold_Shiny |
 Gold_Old |
 Gold_Black |
 Silver |
 Chrome |
 Chrome (blue text) |
 Chrome 1 |
 Chrome 1 (blue text) |
 Candy |
 Black_Glass |
| The Candy color of the above preset can be changed by changing the light colors. With the Black Glass preset, you can lower the “Glassiness” setting and change the black light to a colored light for an interesting effect. | |
Following are some buttons I created with Blade Pro:
The first two are the gold_shiny and metal presets. The two wood buttons and the blue button were made with my “button” preset.
Links to Blade Pro Presets
New Dawn Graphics
State of Entropy Webgraphics
The Cheroke’s Home Page
Desserts
When we started living a low-fat lifestyle, we were sure that we would have to give up desserts. So we purchased a great ice cream machine. It is an electric Krups (the kind where you put the container in the freezer and keep it there until you need it). During the summer we frequently make fresh fruit sorbets or sherbets. We love the consistency of the sorbet/ice cream made in this machine. They are very thick and gooey (like gelato). We still don’t eat dessert very often, but when we do, these are our favorites. Do keep in mind, though, that even though these recipes are low in fat, they are all very high in calories.
Almond Creme Caramel
1/2 cup sugar
4 eggs
1 teaspoon vanilla
1/2 teaspoon almond extract
1 14 oz. can fat-free sweetened condensed milk
1 12 oz. can evaporated skim milk
1/4 cup almonds, toasted & coarsely chopped
Preheat oven to 350 degrees. Pour sugar into a 9″ skillet. Place over medium heat and cook 6 minutes or until sugar is dissolved and golden, shaking pan occasionally. Remove from heat and pour into a 9″ round cake pan. Place eggs in a medium bowl. Stir with whisk until foamy. Add extracts and milks, stir with a whisk. Stir in 1/4 cup almonds. Pour into cake pan. cover with foil and place in a large shallow baking dish. Add water to a depth of 1″. bake at 350 for 55 minutes or until a knife comes out clean. Remove from water, place on wire rack. Remove foil. Let cool in cake pan 30 minutes before serving.
Nutrition Facts
Amount Per Serving: Calories 272 – Calories from Fat 44
Percent Total Calories From: Fat 16%, Protein 16%, Carbohydrate 67%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 1g, Cholesterol 125mg, Sodium 144mg, Total Carbohydrate 46g, Dietary Fiber 0g, Sugars 0g, Protein 11g, Vitamin A 489 units, Vitamin C 2 units, Calcium 0 units, Iron 1 units
Brownie Cheesecake
1 package fudge brownie mix
1 tablespoon water
1 teaspoon vegetable oil
1 jar prune baby food
1 egg white
Vegetable cooking spray
1 cup nonfat cottage cheese
16 ounces Neufchatel cheese, softened
8 ounces nonfat cream cheese, softened
1 1/2 cups sugar
1 tablespoon vanilla extract
1/4 teaspoon salt
3 eggs
1/4 cup semisweet chocolate, mini morsels
Preheat oven to 350°. Combine first 5 ingredients in a bowl; stir well. Spread into bottom of a 9-inch square baking pan coated with cooking spray. Bake at 350° for 25 minutes; let cool on a wire rack. Tear brownies into small pieces. Press half of pieces into bottom of a 9-inch springform pan coated with cooking spray. Set aside. Preheat oven to 300°. Place cottage cheese in a large bowl; beat at medium high speed of a mixer until almost smooth. Add cream cheeses; beat until smooth. Add sugar, vanilla, and salt; beat well. Add eggs, I at a time, beating well after each addition. Stir in chocolate. Pour half of cheese mixture into prepared pan; top with remaining brownie pieces. Pour remaining cheese mixture over brownie pieces. Bake at 300° for 40 minutes or until almost set. Turn oven off, and let cheesecake stand for 40 minutes in oven with door closed. Remove cheesecake from oven, and let cool to room temperature. Cover and chill at least 8 hours. Yield: 16 servings (serving size: 1 wedge).
Nutrition Facts
Amount Per Serving: Calories 197 – Calories from Fat 79
Percent Total Calories From: Fat 40%, Protein 15%, Carbohydrate 45%
Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated Fat 5g, Cholesterol 77mg, Sodium 265mg, Total Carbohydrate 22g, Dietary Fiber 0g, Sugars 0g, Protein 7g, Vitamin A 590 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Cappuccino Creme
8 ounces egg substitute
1/2 cup sugar
3 tablespoons instant espresso powder
3 tablespoons cornstarch
2 cups skim milk
cinnamon, (optional)
Pour liquid egg substitute into small bowl; set aside. In medium saucepan, combine sugar, instant espresso or coffee and cornstarch. Slowly whisk in milk. Cook over medium heat stirring constantly, until mixture boils; boil and stir 1 minute. Slowly whisk 1/2 cup of coffee mixture into egg product, then slowly whisk egg mixture back into coffee mixture, stirring constantly. Cook over low heat, stirring constantly, 1 minute. Pour into six 6-ounce serving cups. Refrigerate at least 2 hours. Serve with whipped non-dairy topping and cinnamon if desired.
Nutrition Facts
Amount Per Serving: Calories 131 – Calories from Fat 1
Percent Total Calories From: Fat 1%, Protein 19%, Carbohydrate 80%
Totals and Percent Daily Values (2000 calories): Fat 0g, Saturated Fat 0g, Cholesterol 1mg, Sodium 94mg, Total Carbohydrate 26g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 203 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
Carrot Cake
1 1/2 cups all purpose flour
1 cup sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
1/4 cup oil
1/2 cup applesauce
4 egg whites, (or egg substitute)
1 cup shredded carrot
1/2 cup crushed pineapple w/ syrup
1 teaspoon vanilla
3 ounces low-fat cream cheese
1 teaspoon vanilla
2 cups powdered sugar, (1 box)
Mix wet ingredients. Mix dry ingredients. combine until just blended. Bake in greased and floured pan 35 minutes @ 350 degrees, or until done. For frosting: Cream the cream cheese with the vanilla. Slowly add sugar and beat until fluffy. Add a bit of milk if the frosting is too thick
Nutrition Facts
Amount Per Serving: Calories 325 – Calories from Fat 78
Percent Total Calories From: Fat 24%, Protein 3%, Carbohydrate 73%
Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated Fat 1g, Cholesterol 5mg, Sodium 336mg, Total Carbohydrate 59g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 155 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Chocolate (Amaretto) Cheesecake
Crust:
1/2 cup graham crackers
Filling:
1 low-fat cream cheese
1 cup lowfat sour cream
1/3 cup cocoa
1/4 cup flour
1/4 cup Amaretto
1 teaspoon vanilla
1/2 teaspoon salt
1 egg
2 teaspoons semisweet chocolate, chips, chopped
Spray pan with butter-flavored cooking spray. Sprinkle with gram cracker crumbs. Combine filling ingredients (everything but egg & chocolate chips) in food processor then add egg until JUST blended. Fold in the grated chocolate (a little goes a long way here). Add to pan & cook at 300 degrees for 60-65 minutes if using an 8 inch pan, about 50-55 min. if sing a larger one. Cool & refrigerate overnight
Nutrition Facts
Amount Per Serving: Calories 105 – Calories from Fat 28
Percent Total Calories From: Fat 27%, Protein 13%, Carbohydrate 50%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 25mg, Sodium 200mg, Total Carbohydrate 13g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 49 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Cocoa Soufflé
3 tablespoons unsweetened cocoa
1/2 cup sugar
1 tablespoon cornstarch
1/2 tablespoon instant coffee granules
1/2 cup skim milk
2 egg whites
1/4 tablespoon cream of tartar
1 teaspoon vanilla
Heat oven to 350°. Coat four 6-ounce souffle dishes with nonstick spray. Sprinkle sides and bottom of dishes with 2 tablespoons sugar. In a saucepan, combine cocoa, 2 tablespoons sugar, cornstarch and coffee granules. Add milk. Cook and stir over medium heat until mixture comes to a boil (it will be very thick). Cook and stir for 1 minute more. Cool to room temperature. In a bowl, beat egg whites until foamy. Beat in cream of tartar. Slowly beat in remaining sugar until stiff peaks form. Stir vanilla into chocolate mixture; fold in egg white mixture. Divide batter between dishes. Place dishes in a large baking pan. Set pan in oven. Add hot water to large pan to a depth of 1 inch. Bake until soufflés are puffed and tops feel firm when lightly touched, about 25 minutes. Serve immediately. Makes: 4 soufflés.
Nutrition Facts
Amount Per Serving: Calories 144 – Calories from Fat 5
Percent Total Calories From: Fat 4%, Protein 10%, Carbohydrate 86%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 1mg, Sodium 116mg, Total Carbohydrate 31g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 63 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Creme Brulee
2 cups skim milk
1 vanilla bean
4 eggs
8 egg whites
3/4 cup sugar
2 teaspoons potato starch
1 tablespoon vanilla extract
1/2 cup light brown sugar
Preheat the oven to 300. In a heavy saucepan, slowly heat the milk with the vanilla bean; do not boil or the milk will curdle. Remove and split the bean, scrape out the seeds, and return them to the milk. Meanwhile, whisk the eggs, egg whites, sugar, potato starch and vanilla. Slowly whisk this mixture into the hot milk. Cook over low heat, stirring with a wooden spoon, until the custard coats the back of the spoon. Divide the custard into eight 6-ounce ramekins. Place the ramekins in a baking dish with 2-inch sides. Pour hot water into the baking dish, until the water comes halfway up the sides of the ramekins. Place the baking dish in the oven and bake for 35 to 40 minutes, or until a knife inserted in the center comes out clean. Remove the ramekins from the dish and place them on a rack to cool. Refrigerate until well chilled, about 2 hours. Preheat the broiler. Sprinkle each custard lightly with brown sugar, spreading it evenly to the edges. Place the ramekins on a baking sheet and broil for about 1 minutes, until the sugar is melted and bubbly. Watch carefully. Remove and serve immediately, or chill until served.
Nutrition Facts
Amount Per Serving: Calories 243 – Calories from Fat 31
Percent Total Calories From: Fat 13%, Protein 19%, Carbohydrate 68%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 143mg, Sodium 161mg, Total Carbohydrate 41g, Dietary Fiber 0g, Sugars 0g, Protein 12g, Vitamin A 377 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
Fat Free Honey Cake
1 3/4 cups honey
1 cup strong coffee
1/2 cup currants, or raisins
3 tablespoons brandy
1/4 cup applesauce
1 1/4 cups brown sugar, packed
1 cup egg substitute
3 1/2 cups flour
1 tablespoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
1/4 teaspoon ground cloves
1/2 teaspoon ginger
1 tablespoon grated orange zest
In a saucepan, combine the honey and coffee, bring to a boil and cool. Soak currants in brandy. Preheat the oven to 350 degrees. In the bowl of an electric mixer, blend the applesauce, brown sugar and egg substitute. Combine the flour, baking powder, baking soda, salt and spices. Stir the dry ingredients alternately with the coffee into the egg mixture. Fold in the currants and orange zest. Spray Pam in two 9×5-inch loaf pans (or use non-stick pans). Pour the batter in and bake for 1 hour; the top will be sticky, but a toothpick inserted into the center should come out clean.
Nutrition Facts
Amount Per Serving: Calories 551 – Calories from Fat 6
Percent Total Calories From: Fat 1%, Protein 6%, Carbohydrate 90%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 358mg, Total Carbohydrate 124g, Dietary Fiber 0g, Sugars 0g, Protein 9g, Vitamin A 49 units, Vitamin C 14 units, Calcium 0 units, Iron 3 units
Fruit Sorbet
2/3 cup boiling water
2/3 cup sugar
2 cups fruit puree, (peach, apricot, berries, etc, 4 cups fresh)
Pour boiling water over sugar in a small bowl. Stir till sugar is dissolved. Cover and chill. Sieve fruit puree, if necessary. Combine with sugar syrup. Freeze in ice cream maker according to manufacturer’s directions.
Nutrition Facts
Amount Per Serving: Calories 88 – Calories from Fat 0
Percent Total Calories From: Fat 0%, Protein 0%, Carbohydrate 100%
Totals and Percent Daily Values (2000 calories): Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 0mg, Total Carbohydrate 22g, Dietary Fiber 0g, Sugars 0g, Protein 0g, Vitamin A 0 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Gingerbread with Lemon Glaze
1/4 cup applesauce
1/4 cup lowfat yogurt, or sour cream
1 egg
1 cup molasses
2 1/2 cups flour
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1 teaspoon ginger
1 teaspoon nutmeg
1 teaspoon ground cloves
1 cup hot water
1/2 cup sugar
Lemon Glaze
1/2 box powdered sugar
2 lemons, juiced
Blend applesauce and yogurt together. Add sugar and mix thoroughly. Beat in egg and molasses. Sift flour together with soda, salt, and spices. Add to molasses mixture alternately with hot water, beginning and ending with flour. Pour into a greased 9×9 pan and bake at 350 for 45 minutes or until a toothpick inserted in the middle comes out clean. After removing from oven, pierce top with the tines of a fork and glaze For glaze, combine lemon juice and powdered sugar. Best served warm.
Nutrition Facts
Amount Per Serving: Calories 207 – Calories from Fat 8
Percent Total Calories From: Fat 4%, Protein 7%, Carbohydrate 89%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 18mg, Sodium 236mg, Total Carbohydrate 46g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 35 units, Vitamin C 5 units, Calcium 0 units, Iron 5 units
Jumbo Pumpkin Cookies
1/3 cup flour
3 tablespoons sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon baking powder
1/8 teaspoon baking soda
1/8 teaspoon salt
1/2 cup mashed cooked pumpkin
2 tablespoons golden raisins
1 tablespoon frozen egg substitute, thawed
1 teaspoon vegetable oil
vegetable cooking spray
1 tablespoon chopped pecans
Combine first 6 ingredients in a bowl; set aside. Combine pumpkin and next 3 ingredients; add to dry ingredients, stirring just until moistened. Spoon batter into 2 (3-inch) circles on a baking sheet coated with cooking spray; sprinkle with pecans. Bake at 375° for 17 minutes or until cookies spring back when touched lightly in the center. Yield: 2 cookies
Nutrition Facts
Amount Per Serving: Calories 267 – Calories from Fat 78
Percent Total Calories From: Fat 29%, Protein 5%, Carbohydrate 65%
Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated Fat 1g, Cholesterol 0mg, Sodium 257mg, Total Carbohydrate 44g, Dietary Fiber 1g, Sugars 0g, Protein 4g, Vitamin A 111 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
New York Cheesecake
2/3 cup all-purpose flour
2 tablespoons sugar
2 tablespoons margarine, chilled & cut in small pieces
1 tablespoon ice water
Vegetable cooking spray
24 ounces nonfat cream cheese, softened
16 ounces Neufchatel cheese, softened
1 3/4 cups sugar
3 tablespoons all-purpose flour
1 tablespoon vanilla extract
1 1/2 teaspoons grated orange rind
1 teaspoon grated lemon rind
1/4 teaspoon salt
5 eggs
lemon zest
orange slice
lemon slice
Place 2/3 cup flour and 2 tablespoon sugar in a food processor, and pulse 2 times or until combined. Add chilled margarine; pulse 6 times or until mixture resembles coarse meal. With processor on, slowly pour ice water through food chute, processing just until blended (do not allow dough to form a ball). Firmly press mixture into bottom of a 9-inch springform pan coated with cooking spray. Bake at 400° foe 10 minutes; cool on a wire rack. Preheat oven to 525° or to highest oven setting.
Combine cheeses in a large bowl; beat at high speed of a mixer until smooth. Add 1 3/4 cups sugar and next 5 ingredients (sugar through salt); beat well. Add eggs, 1 at a time, beating well after each addition. Pour cheese mixture into prepared pan; bake at 525° for 7 minutes. reduce oven temperature to 200°, and bake 45 minutes or until almost set. Remove cheesecake from oven, and let cool to room temperature. Cover and chill at least 8 hours. Garnish with lemon zest, orange slices, lemon slices, if desired.
Nutrition Facts
Amount Per Serving: Calories 247 – Calories from Fat 87
Percent Total Calories From: Fat 35%, Protein 14%, Carbohydrate 50%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 5g, Cholesterol 135mg, Sodium 312mg, Total Carbohydrate 31g, Dietary Fiber 0g, Sugars 0g, Protein 9g, Vitamin A 1090 units, Vitamin C 2 units, Calcium 0 units, Iron 1 units
Oatmeal Chocolate Chip Cookies
1/3 cup applesauce
1/2 teaspoon vanilla
2 egg whites
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
1 1/2 cups quick cooking rolled oats
1/2 cup semisweet chocolate chips
3/4 cup sugar
1/4 cup brown sugar, firmly packed
2 tablespoons butter
Note: People have commented that this recipe seems to need some flour. I don’t have the original recipe, so I don’t know how much flour. My advice, if you want to try this recipe, is to add flour until your cookie dough seems to be the right consistency (still moist and not falling apart dry).
Heat oven to 375. Spray cookie sheets with non-stick spray. Combine sugar, brown sugar, butter or margarine and apple sauce. Beat until well blended. Add vanilla and egg whites. Mix dry ingredients. Combine with sugar mixture. Stir in oats and chocolate chips. Drop dough by rounded teaspoons 2 inches apart onto cookie sheet. Flatten slightly. Bake at 350 degrees for 7 to 10 minutes until edges are light golden brown.
Nutrition Facts
Amount Per Serving: Calories 50 – Calories from Fat 14
Percent Total Calories From: Fat 28%, Protein 6%, Carbohydrate 66%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 1g, Cholesterol 2mg, Sodium 34mg, Total Carbohydrate 8g, Dietary Fiber 0g, Sugars 0g, Protein 1g, Vitamin A 26 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Vanilla Cream
3/4 cup low-fat cottage cheese
3 tablespoons lowfat buttermilk
3 tablespoons nonfat plain yogurt
3 tablespoons superfine sugar
1/2 vanilla bean, split, seeds scraped from the pod
1/4 teaspoon vanilla extract
Combine all ingredients except vanilla seeds in blender or food processor. Process until smooth. Add seeds and refrigerate.
Nutrition Facts
Amount Per Serving: Calories 42 – Calories from Fat 6
Percent Total Calories From: Fat 14%, Protein 36%, Carbohydrate 50%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 5mg, Sodium 118mg, Total Carbohydrate 5g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 54 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Beef
Some cuts of beef are fairly low in fat. But, if you eat beef, keep in mind that it is almost 100% saturated fat. A healthy low-fat lifestyle can allow for an occasional meal featuring beef, but they should be limited to no more than once a week. And, keep in mind that the longer you are away from eating beef, the less your body is going to tolerate it. We eat beef once every few weeks. Following are some of our favorite beef dishes.
 
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BBQ Beef
2 tablespoons vinegar
2 tablespoons Worcestershire sauce
1 teaspoon salt
1/4 red pepper
1/2 teaspoon black pepper
1 teaspoon paprika
1 teaspoon chili powder
1 cup catsup
2 cups water
2 cloves garlic
sugar to taste
Place all ingredients in a covered pot and bake 5 hours at 250 degrees – add more water as necessary. Remove beef and taste sauce. Add sugar to taste. Shred beef and return to pot for 10 minutes. Serve on buns.
Nutrition Facts
Amount Per Serving: Calories 197 – Calories from Fat 73
Percent Total Calories From: Fat 37%, Protein 50%, Carbohydrate 12%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 3g, Cholesterol 65mg, Sodium 496mg, Total Carbohydrate 6g, Dietary Fiber 0g, Sugars 0g, Protein 25g, Vitamin A 466 units, Vitamin C 6 units, Calcium 0 units, Iron 2 units
Beef Stew
2 tablespoons flour
1 1/2 cups beef broth
1 clove garlic, minced
1 red onion, cut into eighths lengthwise
1 cup baby carrot
1/2 pound small mushrooms
1/2 cup parsley, finely chopped
1/2 teaspoon thyme
2 potatoes, cubed
Heat oven to 500 degrees. Place flour in a zip lock baggie and put beef cubes in bag. Close and shake to cover all beef cubes with flour. Place floured cubes in an oven-proof pan sprayed with cooking spray. Cook in 500 degree oven for about 20 minutes, until browned. Remove from oven and let cool on stovetop for 5 minutes. Gradually add broth to pan and stir to loosen browned bits.
Add garlic, 2 tbs. parsley and thyme. Cook covered on medium low heat for about 1 hour until beef is tender. Add carrots, cleaned mushrooms and cubed potatoes. Cook 20 minutes or until vegetables are tender. Sprinkle with parsley before serving. Add more broth if mixture becomes too dry.
Nutrition Facts
Amount Per Serving: Calories 363 – Calories from Fat 67
Percent Total Calories From: Fat 18%, Protein 38%, Carbohydrate 44%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 3g, Cholesterol 81mg, Sodium 387mg, Total Carbohydrate 40g, Dietary Fiber 2g, Sugars 0g, Protein 34g, Vitamin A 8326 units, Vitamin C 27 units, Calcium 0 units, Iron 8 units
Beef Stroganoff
8 ounces sliced fresh mushrooms
3/4 cup chopped onion
2 cloves garlic, pressed
Vegetable cooking spray
1 tablespoon margarine
2 tablespoons flour
1 cup hot water
1 teaspoon beef bouillon granules
1/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon cornstarch
1/4 cup lowfat sour cream
3 cups hot cooked noodles
Finely chopped fresh parsley
Trim fat from steak; slice steak diagonally across grain into thin strips. Cook steak and next 3 ingredients in a large nonstick skillet coated with cooking spray over medium-high heat, stirring constantly, until tender. Drain steak mixture, and set aside; wipe drippings from pan. Melt margarine in skillet over low heat; add flour, stirring with a wire whisk until smooth. Cook 1 minute, stirring constantly. Gradually add 1 cup water, stirring constantly. Add bouillon granules, and cook over medium heat, stirring constantly, until thickened. Stir in salt, pepper, and steak mixture. Cook until thoroughly heated. Remove from heat. Combine cornstarch and sour cream; stir into meat mixture (do not reheat). Serve over noodles; sprinkle with parsley. Makes 6 servings.
Nutrition Facts
Amount Per Serving: Calories 279 – Calories from Fat 73
Percent Total Calories From: Fat 26%, Protein 33%, Carbohydrate 41%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 3g, Cholesterol 79mg, Sodium 303mg, Total Carbohydrate 28g, Dietary Fiber 1g, Sugars 0g, Protein 23g, Vitamin A 101 units, Vitamin C 3 units, Calcium 0 units, Iron 3 units
Beef with Black Beans
1/4 cup balsamic vinegar
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
2 teaspoons dry oregano
2 cloves garlic, crushed
Vegetable cooking spray
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped celery
1/4 cup carrot, chopped
2 cloves garlic, minced
1 jalapeno pepper, seeded and minced
1 14 oz. can beef broth
1 cup water
2 tablespoons chopped fresh cilantro
2 teaspoons chopped fresh oregano
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon pepper
1 15 oz. can black beans, drained
2 1/2 cups orzo, cooked
2 tablespoons green onions, thinly sliced
Trim fat from steak; cut steak into 1-inch pieces. Combine vinegar and next 4 ingredients in a heavy duty zip-top plastic bag. Add steak; seal bag, and shake until steak is well coated. Marinate in refrigerator 1 hour, turning bag once. Remove steak from marinade, reserving marinade. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add steak; cook 10 minutes or until browned on all sides, stirring frequently (or brown the beef in a 500 degree oven for about 10 minutes). Drain and pat dry with paper towels. Wipe drippings from Dutch oven with a paper towel. Coat Dutch oven with cooking spray. Place over medium-high heat until hot. Add onion and next 5 ingredients. Saute until vegetables are tender. Add steak, beef broth, and next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer hour. Uncover and simmer an additional hour and 20 minutes or until mixture is thickened and beef tender. Stir in reserved marinade and black beans, simmer 5 minutes. To serve, spoon 1/2 cup orzo into each individual serving bowl. Top evenly with beef mixture and sprinkle with sliced green onions.
Nutrition Facts
Amount Per Serving: Calories 388 – Calories from Fat 38
Percent Total Calories From: Fat 10%, Protein 33%, Carbohydrate 58%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 48mg, Sodium 532mg, Total Carbohydrate 56g, Dietary Fiber 2g, Sugars 0g, Protein 32g, Vitamin A 2225 units, Vitamin C 30 units, Calcium 0 units, Iron 5 units
Black Angus & Black Beans
1 pound sirloin , cut in strips
2 cups chopped onion
5 garlic cloves, finely chopped
4 jalapeno peppers, minced
1 14 oz. can plum tomato
1 1/2 cups beef broth
1/2 pound black beans, cooked
3 tablespoons chili powder, or to taste
2 teaspoons ground cumin
2 teaspoons dried oregano
1/4 teaspoon cayenne
1/2 teaspoon salt
Freshly ground pepper
1/2 cup chopped scallions, green & white
In a large stockpot or very large skillet, heat the oil over medium-high heat. Saute the sirloin just until no longer pink; do not overcook. Remove the meat with a slotted spoon to a bowl and set aside. Add the onion and garlic to the pot and saute over medium heat until tender, about 8 minutes. Stir in the jalapeno pepper, tomato, broth, beans, spices, and salt and pepper. Lower the heat to a simmer, cover, and simmer for 30 to 45 minutes. Add the sirloin and simmer for 15 minutes; taste and adjust the seasoning. Serve at room temperature, garnished with chopped scallion.
Nutrition Facts
Amount Per Serving: Calories 254 – Calories from Fat 69
Percent Total Calories From: Fat 27%, Protein 36%, Carbohydrate 37%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 43mg, Sodium 561mg, Total Carbohydrate 23g, Dietary Fiber 3g, Sugars 0g, Protein 23g, Vitamin A 4794 units, Vitamin C 93 units, Calcium 0 units, Iron 4 units
Braised Beef Pot Roast
1 tablespoon olive oil, or canola oil
2 onions, cut in eighths
8 carrots, cut in 2″ pieces
4 ribs celery, cut in 2″ pieces
1/2 cup red wine vinegar, (or 1 cup red wine)
1 1/2 cups beef broth
1 bay leaf
1/2 teaspoon dried thyme
1/8 teaspoon salt and freshly ground black pepper
Trim fat from beef. Cut a length of kitchen string about four times the length of the roast and wrap once around the length, then around width several times, tying where it comes together. In a large Dutch oven, heat oil over moderately high heat. Brown beef on all sides. Transfer to a plate. Add vegetables to pan and saute for about 7 minutes or until browned and slightly softened. Transfer to a plate. Return beef to pan. Add wine vinegar, stock, herbs, salt and pepper. Stir to blend. Cover and simmer gently about two hours, turning meat every 30 minutes. Return vegetables to pot, cover, and simmer about 15 minutes, or until beef is very tender. Discard bay leaf. Slice meat and arrange on platter surrounded by vegetables. Serve with pot juices.
Nutrition Facts
Amount Per Serving: Calories 256 – Calories from Fat 93
Percent Total Calories From: Fat 36%, Protein 41%, Carbohydrate 19%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 3g, Cholesterol 65mg, Sodium 232mg, Total Carbohydrate 12g, Dietary Fiber 1g, Sugars 0g, Protein 26g, Vitamin A 20300 units, Vitamin C 10 units, Calcium 0 units, Iron 3 units
Burgundy Beef Stew
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon garlic powder
1 onion, chopped
vegetable cooking spray
1 pound fresh mushroom, sliced
3 cups water
1 bay leaf
1 tablespoon beef bouillon granules
1/4 cup parsley, minced
1 cup dry red wine
2 cups potatoes, cubed
3 carrots, scraped and cut into 1/2-inch pieces
4 small onions, halved (about 1/3 pound)
3 stalks celery, cut into 1 inch pieces
1/3 cup all-purpose flour
1/2 cup water
Trim fat from steak; cut into 1 inch cubes Sprinkle with salt, pepper, and garlic powder. Cook meat and chopped onion in Dutch oven coated with cooking spray in a 500 degree oven, stirring often, until meat is browned. Remove from oven and add mushrooms; cook 3 to 4 minutes on stovetop. Add 3 cups water and next 4 ingredients. Cover, reduce heat, and simmer 1 1/2 hours. Stir in potato and next 3 ingredients. Return to a boil; cover, reduce heat and simmer 30 to 40 minutes or until vegetables are tender. Discard bay leaf. Combine flour and 1/2 cup water, stirring until smooth. Stir into hot mixture. Cook, stirring often, 15 minutes or until thickened. Makes 10 servings.
Nutrition Facts
Amount Per Serving: Calories 456 – Calories from Fat 72
Percent Total Calories From: Fat 16%, Protein 39%, Carbohydrate 45%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 95mg, Sodium 687mg, Total Carbohydrate 51g, Dietary Fiber 6g, Sugars 0g, Protein 45g, Vitamin A 10964 units, Vitamin C 53 units, Calcium 0 units, Iron 8 units
Fajitas
2 medium onion
3/4 cup beer
1/4 cup lime juice
2 cloves garlic, minced
2 tablespoons chili powder
1 tablespoon cooking oil
1 red bell pepper, cut in strips
1 medium tomato, chopped
16 flour tortillas
Thinly slice meat into bite size strips; place meat in plastic bag. Chop 1 onion. Combine onion, beer, 1/2 cup oil, lime juice, garlic and chili; pour over meat. Close bag. Marinate in refrigerator for 6 hours or overnight, turning bag several times; drain. Wrap tortillas tightly in foil. Heat in a 350 degrees oven 10 minutes. Slice remaining onion; set aside. In hot 12 inch skillet add 1 tablespoon oil, onion and pepper. Stir-fry 1 1/2 to 2 minutes or until crisp-tender; remove from skillet. Add remaining oil to skillet. Stir-fry meat, 1/3 at a time, for 2 to 3 minutes. Return meat and vegetables to skillet; add tomato. Stir-fry 1 to 2 minutes more. Season with salt and pepper. Spoon some meat, salsa and avocado dip on each tortilla, then roll tortilla.
Nutrition Facts
Amount Per Serving: Calories 464 – Calories from Fat 129
Percent Total Calories From: Fat 28%, Protein 29%, Carbohydrate 42%
Totals and Percent Daily Values (2000 calories): Fat 14g, Saturated Fat 4g, Cholesterol 65mg, Sodium 350mg, Total Carbohydrate 48g, Dietary Fiber 1g, Sugars 0g, Protein 34g, Vitamin A 1148 units, Vitamin C 28 units, Calcium 0 units, Iron 3 units
Fiesta Steak
1/4 cup lime juice
1 tablespoon vegetable oil
2 tablespoons tequila
1/2 teaspoon salt
1/2 teaspoon cumin
1/2 teaspoon cayenne pepper
2 garlic cloves, fine chopped
1 cup salsa
1/2 cup sour cream
Pierce beef with fork several times on both sides. Mix lime juice, oil, tequila, salt, cumin, red pepper and garlic in shallow glass or plastic dish. Place beef in dish; turn to coat with marinade. Cover and refrigerate at least 6 hours, turning beef occasionally. Remove beef from marinade; reserve marinade. Cover and grill beef 4-5″ from medium coals, 20-25 minutes for medium, brushing occasionally with the marinade and turning once. Cut beef across grain into thin slices. Serve with salsa and sour cream.
Nutrition Facts
Amount Per Serving: Calories 289 – Calories from Fat 109
Percent Total Calories From: Fat 38%, Protein 51%, Carbohydrate 7%
Totals and Percent Daily Values (2000 calories): Fat 12g, Saturated Fat 4g, Cholesterol 103mg, Sodium 429mg, Total Carbohydrate 5g, Dietary Fiber 0g, Sugars 0g, Protein 37g, Vitamin A 376 units, Vitamin C 9 units, Calcium 0 units, Iron 4 units
Grilled Sirloin w/Citrus Salsa
1/2 cup low-sodium soy sauce
1/4 cup chopped green onion
2 tablespoons dark brown sugar
3 tablespoons fresh lime juice
1/8 teaspoon hot sauce
1 clove garlic, minced
Vegetable cooking spray
Citrus Salsa
2 oranges, peeled, seeded, and chopped
1/2 teaspoon grated lemon rind
1/2 teaspoon grated lime rind
1/2 small lemon, peeled, seeded, and finely chopped
1/2 small lime, peeled, seeded, and finely chopped
1/4 cup chopped green onion
1 tablespoon sugar
2 tablespoons chopped fresh cilantro
1 teaspoon seeded, minced jalapeno pepper
2 tablespoons unsweetened orange juice
2 tablespoons rice vinegar
Combine all ingredients for salsa and chill at least 2 hours. Trim fat from steak. Place steak in a shallow dish. Combine soy sauce and next 5 ingredients. Pour over steak; turn steak to coat. Cover and marinate in refrigerator at least 2 hours; turn steak occasionally. Remove steak from marinade; discard marinade. Coat grill rack with cooking spray; place on grill over medium-hot coals ( 350° to 400°). Place steak on rack; grill, covered, 5 to 6 minutes on each side or to desired degree of doneness. Let steak stand 5 minutes. Cut diagonally across grain into thin slices; arrange on serving plates. Serve with Citrus Salsa. If desired garnish with cilantro springs and slices of orange, lemon and lime.
Nutrition Facts
Amount Per Serving: Calories 234 – Calories from Fat 73
Percent Total Calories From: Fat 31%, Protein 45%, Carbohydrate 24%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 3g, Cholesterol 65mg, Sodium 300mg, Total Carbohydrate 14g, Dietary Fiber 0g, Sugars 0g, Protein 26g, Vitamin A 136 units, Vitamin C 29 units, Calcium 0 units, Iron 3 units
Roast Beef with Couscous
1/2 cup dry red wine
2 tablespoons hoisin sauce
2 cloves garlic, minced or pressed
1/2 teaspoon ground coriander
2 1/4 cups beef broth
1 1/2 cups couscous
1 frozen tiny peas, thawed
1/4 cup sliced green onions
Place beef in an 8- by 12-inch roasting pan. In a small bowl, mix wine, hoisin sauce, garlic, and coriander; brush evenly over beef. Roast in a 425 degree oven until a meat thermometer inserted in thickest part of roast registers 135 degrees for rare (about 35 minutes; after 25 minutes, check temperature every 5 minutes). During roasting, brush beef 4 times with wine mixture. If pan drippings begin to burn, add 4 to 6 tablespoons water to pan and stir to loosen browned bits. Transfer beef to a board and cover loosely. Combine any remaining wine mixture and all the pan juices, then measure; add enough broth to make 2 1/2 cups total. Pour broth mixture into roasting pan; bring to a boil stirring to loosen browned bits. Add couscous; return to a boil, stirring. Remove pan from heat, cover tightly with foil, and let stand until liquid is absorbed (about 5 minutes). Stir in peas, onions, and any juices that have accumulated around beef.
Nutrition Facts
Amount Per Serving: Calories 333 – Calories from Fat 42
Percent Total Calories From: Fat 13%, Protein 41%, Carbohydrate 46%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 2g, Cholesterol 72mg, Sodium 477mg, Total Carbohydrate 38g, Dietary Fiber 0g, Sugars 0g, Protein 34g, Vitamin A 24 units, Vitamin C 2 units, Calcium 0 units, Iron 3 units
Skillet Steak in Wild-Mushroom & Roasted Garlic Sauce
4 teaspoons olive oil
coarse salt and freshly ground black pepper
1 1/2 pounds top sirloin steaks, boneless, trimmed of fat
1/2 pound wild mushroom, (chanterelles, cremini and
2 tablespoons Scotch whiskey
1 cup defatted beef stock
2 teaspoons potato starch, or arrowroot, mixed with a little stock
2 teaspoons fresh thyme leaves
Preheat oven to 375 degrees F. Place garlic cloves on a large piece of aluminum foil, drizzle with 2 teaspoon olive oil and sprinkle with salt and pepper. Fold edges of foil over garlic and crimp to enclose completely. Place the foil packet in the center of the oven and roast for 30 minutes. Open the foil and roast for an additional 10 minutes, or until lightly brown and tender. Remove from the oven and let cool. Carefully peel garlic, keeping the cloves whole, and set aside. Dry steaks thoroughly on paper towels and set aside. In a large skillet, heat 1 teaspoon olive oil over medium-high heat. Add mushrooms and saute quickly until lightly browned. Season with salt and pepper. Transfer to a side dish and reserve. Add 1 more teaspoon olive oil to the skillet and when almost smoking, add the steaks without crowding the pan. Sear steaks quickly on each side until nicely browned. Season with salt and pepper, reduce heat and continue to cook, covered, for 3 1/2 minutes per side for medium rare. Remove steaks to a side dish and keep warm. Discard all fat from skillet, add Scotch and reduce to a glaze. Add stock, bring to a boil and reduce by a third. Whisk in just enough potato starch mixture to coat a spoon. Add the mushrooms, garlic and thyme and just heat through. Taste and correct the seasoning, adding a generous grinding of black pepper. Slice each steak crosswise into thin slices and place on 6 individual warm serving plates in a decorative overlapping pattern. Spoon sauce onto plate beside the steak and serve at once.
Nutrition Facts
Amount Per Serving: Calories 222 – Calories from Fat 89
Percent Total Calories From: Fat 40%, Protein 50%, Carbohydrate 10%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 3g, Cholesterol 76mg, Sodium 190mg, Total Carbohydrate 5g, Dietary Fiber 0g, Sugars 0g, Protein 28g, Vitamin A 2 units, Vitamin C 4 units, Calcium 0 units, Iron 4 units
Quick & Yeast Breads
Breads are the ultimate comfort food. Who doesn’t remember a slice of hot bread, right out of the oven, slathered in butter? Well, hot bread is just as good without the butter! Bread recipes are not too difficult to convert to a low-fat lifestyle. Yeast breads are inherently low in fat, and you can substitute applesauce for fat in savory and sweet quick breads very successfully. Biscuits and scones are a little more difficult, but it can be done. And muffins….. There is absolutely no reason in the world to load muffins with as much fat as you find in commercial and bakery muffins. They taste just as good without all the fat! So, fire up the oven and cook some of the following low-fat breads.
A Dilly-of-an-Onion Bread
1 cup water
1/2 cup chopped onion
3 tablespoons sugar
1 tablespoon dried dill weed
1 tablespoon vegetable oil
2 teaspoons salt
2 teaspoons paprika
1 package yeast
Follow manufacturer’s instructions for placing ingredients into bread pan; select bake cycle, and start machine.
Nutrition Facts
Amount Per Serving: Calories 146 – Calories from Fat 15
Percent Total Calories From: Fat 10%, Protein 12%, Carbohydrate 78%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 334mg, Total Carbohydrate 29g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 199 units, Vitamin C 1 units, Calcium 0 units, Iron 2 units
Ale Bread
2 teaspoons baking powder
1 dash salt
12 ounces Ale
4 scallion , chopped
1/2 cup cheddar cheese, grated
Stir flour, salt, and baking powder together. Add beer. Stir in green onions and cheese, if desired. Knead dough briefly, adding more flour if sticky. Shape into a round loaf and place in a greased pie pan or on a greased cookie sheet. Bake at 375 F. for 30 minutes, until golden brown or until loaf sounds hollow when tapped.
Nutrition Facts
Amount Per Serving: Calories 141 – Calories from Fat 24
Percent Total Calories From: Fat 17%, Protein 14%, Carbohydrate 69%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 2g, Cholesterol 7mg, Sodium 168mg, Total Carbohydrate 24g, Dietary Fiber 0g, Sugars 0g, Protein 5g, Vitamin A 77 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Apple Bran Muffins
1 cup oat bran
1/3 cup packed brown sugar
2 1/2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cinnamon
1 cup buttermilk
2 egg whites
2 tablespoons cooking oil
3/4 cup apple, shredded & peeled
Mix flour, oat bran, brown sugar, baking powder, baking soda, salt, nutmeg and cinnamon. In another bowl mix the buttermilk, egg whites and oil; add to dry ingredients. Stir until dry ingredients are moistened; add apple. Store, tightly covered, in the refrigerator for up to 5 days. To Bake: Spray muffins cups with Pam or other nonstick coating spray. Put about 1/4 cup batter into each muffin cup. Bake at 375 degrees for 18 to 20 minutes (a toothpick inserted near center should come out clean).
Nutrition Facts
Amount Per Serving: Calories 126 – Calories from Fat 30
Percent Total Calories From: Fat 23%, Protein 14%, Carbohydrate 63%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 0g, Cholesterol 1mg, Sodium 171mg, Total Carbohydrate 20g, Dietary Fiber 1g, Sugars 0g, Protein 4g, Vitamin A 10 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
Applesauce Bread
1 tablespoon butter
1 1/3 cups applesauce
2 1/2 teaspoons yeast
2 cups bread flour
1 cup whole wheat flour
1 1/3 teaspoons cinnamon
1 1/3 teaspoons salt
Follow manufacturer’s instructions for placing ingredients into bread pan; select bake cycle, and start machine.
Nutrition Facts
Amount Per Serving: Calories 235 – Calories from Fat 22
Percent Total Calories From: Fat 9%, Protein 11%, Carbohydrate 80%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 1g, Cholesterol 4mg, Sodium 405mg, Total Carbohydrate 47g, Dietary Fiber 1g, Sugars 0g, Protein 6g, Vitamin A 61 units, Vitamin C 1 units, Calcium 0 units, Iron 3 units
Banana Bread
1 cup applesauce
8 ounces Egg Beaters. 99% egg substitute
2 teaspoons vanilla
6 Bananas — mashed
4 cups flour
2 teaspoons baking soda
Cream together sugar and applesauce. Add egg product and mix well. Add vanilla and bananas and mix well. Sift flour with soda, add gradually until all blended in. Bake both loaves at 325 for about an hour. (With both loaves in the oven at the same time it usually takes a little longer.
Nutrition Facts
Amount Per Serving: Calories 224 – Calories from Fat 3
Percent Total Calories From: Fat 1%, Protein 6%, Carbohydrate 93%
Totals and Percent Daily Values (2000 calories): Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 104mg, Total Carbohydrate 52g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 2 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Banana Bread
1/2 teaspoon salt
1/4 teaspoon baking powder
2/3 cup sugar
1/4 cup reduced calorie margarine
1 egg
2 egg whites
1 cup banana, mashed
1/4 cup water
1 2/3 cups all-purpose flour
Heat oven to 350 degrees. Spray loaf pan, 8-1/2 X 4-1/2 X 2-1/2 or 9 X 5 X 3 inches, with nonstick cooking spray. Beat sugar and margarine in medium bowl on medium speed, scraping bowl constantly until light and fluffy, about 30 seconds. Beat in egg, egg whites, bananas and water on low speed until well blended, about 30 seconds. Stir in remaining ingredients just until moistened. Pour into loaf pan. Bake until wooden pick inserted in center comes out clean, 8-inch loaf 60 minutes, 9-inch loaf 45 to 50 minutes; cool 5 minutes. Loosen sides of loaf from pan; remove from pan. Cool completely before slicing.
Nutrition Facts
Amount Per Serving: Calories 151 – Calories from Fat 23
Percent Total Calories From: Fat 15%, Protein 8%, Carbohydrate 76%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 18mg, Sodium 234mg, Total Carbohydrate 29g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 201 units, Vitamin C 2 units, Calcium 0 units, Iron 0 units
Banana Muffins
1 1/4 cups flour
3/4 teaspoon baking soda
1 teaspoon salt
1/4 cup egg substitute
3 bananas, mashed
Mix dry ingredients. Add wet ingredients. Bake at 350 for 30 minutes or until a toothpick comes out clean.
Nutrition Facts
Amount Per Serving: Calories 191 – Calories from Fat 4
Percent Total Calories From: Fat 2%, Protein 6%, Carbohydrate 92%
Totals and Percent Daily Values (2000 calories): Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 379mg, Total Carbohydrate 44g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 42 units, Vitamin C 4 units, Calcium 0 units, Iron 1 units
Banana-Nut Wheat Bread
3 cups whole wheat flour
1 teaspoon salt
3 tablespoons maple syrup
1 teaspoon Maple extract, (optional)
1/2 cup pecans
1 whole ripe banana, sliced
1 cup warm water
Follow manufacturer’s instructions for placing ingredients into bread pan; select bake cycle, and start machine.
Nutrition Facts
Amount Per Serving: Calories 166 – Calories from Fat 33
Percent Total Calories From: Fat 20%, Protein 12%, Carbohydrate 68%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 0g, Cholesterol 0mg, Sodium 196mg, Total Carbohydrate 28g, Dietary Fiber 1g, Sugars 0g, Protein 5g, Vitamin A 14 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
Basil & Sun Dried Tomato Bread
3 cups bread flour
3 tablespoons wheat bran
1/3 cup quinoa grain
3 tablespoons Nonfat dry milk powder
1 tablespoon dried basil
1/3 cup chopped sun-dried tomatoes
1 teaspoon salt
1 1/4 cups water
Pour boiling water over sun-dried tomato halves. Soak 10 minutes, drain and cool to room temperature. With a scissors. snip into 1/4 inch pieces. Do not use tomatoes that are reconstituted and packed in oil for this recipe. Add all the ingredients in the order suggested by your bread machine manual and process on the basic bread cycle according to the manufacturers directions. Or knead by hand (or by machine), let rise in bowl lightly sprayed with vegetable. spray, punch down, let rise in loaf pans (lightly sprayed with vegetable. spray) , and then bake till browned and done in a 350 oven (approximately 20-25 minutes.
Nutrition Facts
Amount Per Serving: Calories 126 – Calories from Fat 6
Percent Total Calories From: Fat 4%, Protein 14%, Carbohydrate 82%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 195mg, Total Carbohydrate 26g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 35 units, Vitamin C 0 units, Calcium 0 units, Iron 2 units
Beer Bread
3 3/4 teaspoons baking powder
2 1/4 teaspoons salt
1 tablespoon honey
12 ounces beer
Grease 9″ x5″x3″ loaf pan. Combine flour, beer, and honey in large bowl, stir together until well mixed. Spread batter in prepared pan. Bake at 350øF for 45 minutes or until browned and a wooden pick comes out clean. Turn out on rack. Cool before slicing
Nutrition Facts
Amount Per Serving: Calories 156 – Calories from Fat 3
Percent Total Calories From: Fat 2%, Protein 10%, Carbohydrate 82%
Totals and Percent Daily Values (2000 calories): Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 657mg, Total Carbohydrate 32g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 0 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Black Bean Cornbread Squares
1 cup cornmeal
3/4 cup cooked black beans
3/4 cup lowfat cheddar cheese
1 cup skim milk
1 cup egg beaters, or egg whites
2 tablespoons vegetable oil
1/2 teaspoon chili powder
1/8 teaspoon ground cumin
1 1/2 cups tomatoes, drained & chopped
1 4 oz. can chopped green chilies, drained
Heat oven to 375° Grease bottom only of square pan, 9x9x2 inches; dust with flour or baking mix. Mix all ingredients; beat 30 strokes. Spread in pan. Bake 50 to 55 minutes or until toothpick 0inserted in center comes out clean. Cool 5 minutes. Cut into squares. Serve immediately. 16 servings
Nutrition Facts
Amount Per Serving: Calories 236 – Calories from Fat 53
Percent Total Calories From: Fat 23%, Protein 16%, Carbohydrate 62%
Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 1g, Cholesterol 4mg, Sodium 592mg, Total Carbohydrate 36g, Dietary Fiber 1g, Sugars 0g, Protein 9g, Vitamin A 440 units, Vitamin C 7 units, Calcium 0 units, Iron 1 units
Blueberry Muffins
1/4 cup sugar
1 1/2 teaspoons baking powder
1/4 teaspoon salt
2 egg whites
2/3 cup orange juice
2 tablespoons cooking oil
1 teaspoon vanilla
1 cup fresh or frozen blueberries
Mix together the first 4 ingredients in a medium-size bowl. In a small bowl beat egg whites, orange juice, oil and vanilla; add to dry ingredients until just moistened. Fold in blueberries. Fill muffin cups (sprayed with nonstick cooking spray) about half full. Bake at 400 degrees for 17 minutes or until golden brown. Cool before serving.
Nutrition Facts
Amount Per Serving: Calories 73 – Calories from Fat 22
Percent Total Calories From: Fat 30%, Protein 7%, Carbohydrate 63%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 102mg, Total Carbohydrate 12g, Dietary Fiber 0g, Sugars 0g, Protein 1g, Vitamin A 23 units, Vitamin C 6 units, Calcium 0 units, Iron 0 units
Bran Refrigerator Muffins
1/3 cup oat bran
2/3 cup boiling water
1/2 cup skim milk
2 egg whites, beaten
2 tablespoons cooking oil
1 cup all-purpose flour
1/4 cup packed brown sugar
1 1/2 teaspoons baking powder
1 teaspoon cinnamon
1/4 teaspoon salt
Stir together bran cereal and oat bran in boiling water. Stir in milk, egg whites and oil. In another bowl stir together flour, brown sugar, baking powder, cinnamon and salt; add to cereal mixture until just moistened. Can be stored in a covered container in the refrigerator for up to 1 week. Spray muffin cups with nonstick cooking spray. Fill muffin cups 2/3 full and bake at 400 degrees for 20 minutes or until a toothpick inserted comes out clean. Remove from pans.
Nutrition Facts
Amount Per Serving: Calories 99 – Calories from Fat 25
Percent Total Calories From: Fat 25%, Protein 12%, Carbohydrate 63%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 133mg, Total Carbohydrate 16g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 21 units, Vitamin C 4 units, Calcium 0 units, Iron 1 units
Buttermilk Biscuit
1/8 teaspoon baking soda
1/8 teaspoon salt
1/3 cup buttermilk, or sour milk
2 tablespoons cooking oil
1 cup all-purpose flour
Stir together flour, baking powder, baking soda and salt in a medium bowl. Stir together buttermilk and oil then pour over flour mixture and mix well. Knead dough gently on a lightly floured surface 10 to 12 times. Roll or pat dough to 1/2-inch thickness. Cut with a 2-inch biscuit cutter, dipping cutter in flour between cuts, and put on an ungreased baking sheet. Bake at 450 degrees for 10 to 12 minutes or until golden. Serve warm. Note: If desired, substitute 1/4 cup whole wheat flour or oat bran for 1/4 cup of all-purpose flour.
Nutrition Facts
Amount Per Serving: Calories 91 – Calories from Fat 33
Percent Total Calories From: Fat 36%, Protein 9%, Carbohydrate 55%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 0g, Cholesterol 0mg, Sodium 104mg, Total Carbohydrate 13g, Dietary Fiber 0g, Sugars 0g, Protein 2g, Vitamin A 3 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Buttermilk Honey Wheat Bread
1 cup whole wheat flour
2 cups bread flour
1/2 teaspoon baking soda
1 1/2 teaspoons salt
3 tablespoons honey
1 tablespoon butter
1 1/2 cups buttermilk
Follow manufacturer’s instructions for placing ingredients into bread pan; select bake cycle, and start machine.
Nutrition Facts
Amount Per Serving: Calories 233 – Calories from Fat 24
Percent Total Calories From: Fat 10%, Protein 13%, Carbohydrate 76%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 5mg, Sodium 552mg, Total Carbohydrate 45g, Dietary Fiber 0g, Sugars 0g, Protein 8g, Vitamin A 69 units, Vitamin C 1 units, Calcium 0 units, Iron 2 units
Cheese And Chive Biscuits
1/2 cup oat bran, unprocessed
1 tablespoon minced fresh parsley
1 baking powder
2 teaspoons minced fresh chives
1/8 teaspoon dried whole oregano
2 tablespoons unsalted margarine, softened
3/4 cup low-fat cottage cheese
2 egg whites, lightly beaten
1 tablespoon all-purpose flour
1 tablespoon cornmeal
Combine first 6 ingredients in a large bowl. With a pastry blender, cut in margarine until mixture resembles coarse meal. Stir in cottage cheese and egg whites just until dry ingredients are moistened. Sprinkle 1 tablespoon flour evenly over work surface. Turn dough out onto floured surface and knead lightly 3 to 4 times. Roll dough to 7/8 inch thickness. With a 2-inch biscuit cutter, cut rounds and place on a baking sheet sprinkled with cornmeal. Bake at 400 degrees for 10 to 13 minutes or until golden brown. Serve warm.
Nutrition Facts
Amount Per Serving: Calories 98 – Calories from Fat 24
Percent Total Calories From: Fat 24%, Protein 18%, Carbohydrate 58%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 2mg, Sodium 72mg, Total Carbohydrate 14g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 139 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Cheesy Onion Muffins
1/2 cup all-purpose flour
3 tablespoons grated Parmesan cheese
1 tablespoon dried minced onion
2 tablespoons snipped fresh parsley
1 egg white
3/4 cup skim milk
In a medium mixing bowl stir together biscuit mix, flour, Parmesan cheese, dried onion and parsley. Beat egg whites with milk and stir into dry ingredients until just moistened. Fill muffin cups half full (should have been sprayed with nonstick cooking spray first). Bake at 400 degrees for 15 to 20 minutes. You should be able to stick a toothpick in the center and have it come out clean.
Nutrition Facts
Amount Per Serving: Calories 89 – Calories from Fat 14
Percent Total Calories From: Fat 15%, Protein 14%, Carbohydrate 70%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 1g, Cholesterol 2mg, Sodium 221mg, Total Carbohydrate 16g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 42 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Chipotle Cornbread
1 cup all-purpose flour
1 teaspoon sugar
1 teaspoon salt
1 1/2 teaspoons baking powder
4 egg whites, beaten until lightly stiff
1/2 cup buttermilk
1/2 cup skim milk
6 teaspoons applesauce
1 chipotle chile, pureed
Coat muffin cups or cast iron skillet with cooking spray. Preheat oven to 450 degrees F and preheat cast iron skillets or muffin cups in the oven for 20 minutes. In a mixing bowl, combine the cornmeal, flour, sugar, salt and baking powder. Fold in the egg, buttermilk, milk, apple sauce, and pureed chipotles. Pour in the batter, approximately three-fourths of the way up. Bake for 25 minutes, or until the cornbread is brown around the edges and firm. Cut each cornbread into 8 wedges.
Nutrition Facts
Amount Per Serving: Calories 145 – Calories from Fat 6
Percent Total Calories From: Fat 4%, Protein 16%, Carbohydrate 80%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 1mg, Sodium 409mg, Total Carbohydrate 29g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 712 units, Vitamin C 14 units, Calcium 0 units, Iron 0 units
Chocolate Banana Bread
2 teaspoons baking soda
1 1/2 cups sugar
2 tablespoons margarine, softened
1/4 cup applesauce
1/2 cup Egg Beaters
3/4 teaspoon salt
3 cups flour
3 bananas, medium, mashed
1 teaspoon vanilla
12 ounces chocolate chips
1/2 cup nuts, chopped
Heat oven to 350F. Lightly spray two 9x5x3-inch loaf pans with non-stick vegetable cooking spray. In small bowl, stir together sour cream and baking soda; set aside. In large bowl, beat sugar and margarine on medium speed of electric mixer until well blended. Add egg substitute and salt; beat well. Gradually add flour to sugar mixture, beating until well blended. Add sour cream mixture, banana and vanilla; beat until smooth. Fold in chips and nuts. Pour batter evenly into prepared pans. Bake 45 to 55 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes. Remove from pans to wire rack; immediately wrap in plastic wrap. Cool completely before slicing.
Nutrition Facts
Amount Per Serving: Calories 231 – Calories from Fat 69
Percent Total Calories From: Fat 30%, Protein 5%, Carbohydrate 65%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 3g, Cholesterol 2mg, Sodium 156mg, Total Carbohydrate 37g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 77 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
Country Rye Bread
1 1/4 cups rye flour
1 cup water
1 tablespoon caraway seeds
3 tablespoons honey
1 tablespoon vegetable oil
1 teaspoon salt
1 package dry yeast
Follow manufacturer’s instructions for placing all ingredients into bread pan; select bake cycle, and start bread machine.
Nutrition Facts
Amount Per Serving: Calories 151 – Calories from Fat 16
Percent Total Calories From: Fat 11%, Protein 11%, Carbohydrate 78%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 195mg, Total Carbohydrate 30g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 2 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Cranberry Bread
1 1/2 teaspoons baking powder
1 cup sugar
2 tablespoons margarine, melted
1/2 cup orange juice
2 tablespoons hot water
1 cup cranberry, coarsely chopped
1/2 teaspoon salt
1/2 teaspoon soda
2 egg whites, beaten
Sift dry ingredients together Beat egg and add shortening, orange juice and hot water. Combine with dry ingredients. Add nuts and cranberries. Bake 1 hour and 10 minute at 325 degrees. Brush bread with butter; wrap in waxed paper while hot and place in refrigerator for 3 hours. Remove paper; wrap in towel and put back in refrigerator.
Nutrition Facts
Amount Per Serving: Calories 205 – Calories from Fat 23
Percent Total Calories From: Fat 11%, Protein 7%, Carbohydrate 82%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 207mg, Total Carbohydrate 42g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 109 units, Vitamin C 6 units, Calcium 0 units, Iron 0 units
Cranberry Cornbread
1 1/3 cups yellow cornmeal
1 tablespoon baking powder
1/2 teaspoon salt
1/2 cup Dried Cranberries
1/2 cup egg beaters
1/4 cup honey
1 cup nonfat milk
1/2 teaspoon sunflower oil
Preheat oven to 400 deg F and lightly spray an 8 inch square baking pan. Ina mixing bowl, whisk together flour, cornmeal, baking powder, and salt. Stir in cranberries and set aside. In another bowl, whisk together eggs, milk, honey and oil. Add to dry ingredients and mix just until blended. Pour batter into prepared pan and bake until top is lightly browned and a toothpick inserted in the center comes out clean, about 30 minutes.
Nutrition Facts
Amount Per Serving: Calories 92 – Calories from Fat 4
Percent Total Calories From: Fat 5%, Protein 12%, Carbohydrate 83%
Totals and Percent Daily Values (2000 calories): Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 209mg, Total Carbohydrate 19g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 115 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Currant Scones
1/4 cup fresh orange juice
2 cups flour
1 cup lowfat buttermilk
1 tablespoon baking powder
1 teaspoon baking soda
3 tablespoons canola oil
1/4 cup sugar
1 teaspoon vanilla extract
Soak currants in orange juice for 1 hour. Preheat oven to 350 degrees. Lightly spray 2 baking sheets. In medium bowl, place dry ingredients and mix well. Add buttermilk and stir with fork until just blended. Add soaked currants and juice. Mix lightly. Drop dough in 2 tbs. measures, spaced 1 1/2″ apart on sheets. Bake for 10 to 12 minutes until golden brown.
Nutrition Facts
Amount Per Serving: Calories 70 – Calories from Fat 17
Percent Total Calories From: Fat 25%, Protein 9%, Carbohydrate 67%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 89mg, Total Carbohydrate 12g, Dietary Fiber 0g, Sugars 0g, Protein 1g, Vitamin A 19 units, Vitamin C 10 units, Calcium 0 units, Iron 0 units
Double Dill Bread
1/4 cup water, warm
1 cup low-fat cottage cheese
1 tablespoon sugar
1 tablespoon reduced calorie margarine
1 teaspoon dill seeds, crushed
2 teaspoons fresh dill weed, minced
1 teaspoon dried onion flakes
1/2 teaspoon salt
1/2 teaspoon baking powder
2 egg whites
2 1/4 to 2 cups whole wheat flour
Dissolve yeast in warm water. Heat cottage cheese until lukewarm. Remove from heat and add sugar, herbs, margarine, onion, salt, soda, egg whites, and yeast/water. Mix. Add flour gradually to form a stiff dough. Spray a 1-1/2 quart casserole dish with vegetable coating spray. Turn dough into casserole dish and allow to rise in a warm place for 30 to 40 minutes. (Should double in size.) Bake at 350~ for 40 to 45 minutes. Serve warm.
Nutrition Facts
Amount Per Serving: Calories 75 – Calories from Fat 8
Percent Total Calories From: Fat 11%, Protein 23%, Carbohydrate 66%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 2mg, Sodium 153mg, Total Carbohydrate 12g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 51 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Fat Free Corn Bread
1/2 cup flour, or whole wheat flour
1 tablespoon baking powder
2 egg whites, or equivalent egg substitute
1 cup nonfat milk
1 16 oz. can cream style corn
1/4 cup chopped onion
2 tablespoons red bell peppers, chopped
1 4 oz. can green pepper
1 teaspoon jalapeno, chopped
Mix all wet ingredients in small bowl. Mix all dry ingredients in medium bowl. Add wet ingredients to dry ingredients and stir to just blend together. Bake 425 degrees for 35 – 40 minutes in a 8 inch square pan or 15 – 20 minutes in muffin pans.
Nutrition Facts
Amount Per Serving: Calories 255 – Calories from Fat 10
Percent Total Calories From: Fat 4%, Protein 13%, Carbohydrate 83%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 1mg, Sodium 226mg, Total Carbohydrate 53g, Dietary Fiber 1g, Sugars 0g, Protein 8g, Vitamin A 536 units, Vitamin C 11 units, Calcium 0 units, Iron 1 units
Five-Grain Cereal Loaf
1 1/2 cups nonfat buttermilk
2 egg whites, beaten
2 tablespoons brown sugar
2 tablespoons vegetable oil
2 cups unbleached flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
Stir together cereal and buttermilk and let stand 5 minutes. Add egg whites, sugar and vegetable oil, mixing well. Combine the rest of the ingredients in a large bowl, stirring well. Add to cereal mixture and stir until dry ingredients are moistened. Spoon batter into an 8 1/2 x 4 1/2 x 3-inch loaf pan that has been sprayed with a vegetable cooking spray. Bake at 350 degrees for 45 to 50 minutes; a wooden pick inserted in center should come out clean. Cool 10 minutes in pan before removing.
Nutrition Facts
Amount Per Serving: Calories 92 – Calories from Fat 20
Percent Total Calories From: Fat 22%, Protein 13%, Carbohydrate 65%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 1mg, Sodium 150mg, Total Carbohydrate 15g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 8 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Fruit Muffins
1/2 cup wheat germ
1/4 cup sugar
3 teaspoons baking powder
1/2 teaspoon salt
1 teaspoon ground cinnamon
1 cup blueberry
1/2 cup corn syrup, or honey
3/4 cup skim milk
1 cup applesauce
1 cup bran flakes cereal, crushed
2 egg whites
FOR BANANA VARIATION: follow recipe, but use 1 cup milk and 1 mashed banana. If the mixture is a little dry, add a little more milk. Preheat oven to 400 degrees F. Coat 12 muffin cup with nonstick spray. In a large mixing bowl, combine flour, wheat germ, sugar, baking powder, salt, cinnamon, and blueberries. In small bowl, combine corn syrup, milk, applesauce, branflakes, and egg whites. Stir liquid ingredients into dry ingredients just enough to moisten, about 20 strokes. Pour into muffin cup and bake for 20-25 minutes or until brown and a toothpick inserted comes out relatively clean. let cool for one minute and remove from muffin cup. Then, let cool completely.
Nutrition Facts
Amount Per Serving: Calories 268 – Calories from Fat 10
Percent Total Calories From: Fat 4%, Protein 10%, Carbohydrate 87%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 373mg, Total Carbohydrate 58g, Dietary Fiber 1g, Sugars 0g, Protein 6g, Vitamin A 328 units, Vitamin C 3 units, Calcium 0 units, Iron 3 units
Fruity Breakfast Bars
1/4 cup brown sugar
1 teaspoon vanilla
1 3/4 cups whole wheat flour
1/2 cup raisins
1 tablespoon oil
1/4 cup applesauce
2 egg whites
1 8 oz. can crushed pineapple
1/2 cup old-fashioned rolled oats
confectioners sugar
Preheat oven to 350 degrees. Grease and flour 13 x 9 x 2-inch pan. In bowl, beat together honey, brown sugar, vanilla, applesauce, oil and egg until well blended. Fold in undrained pineapple, whole wheat flour, 1/4 cup oats, raisins and nuts. Turn into pan. Sprinkle with remaining oats. Bake 18 to 20 minutes or until center is just firm. Sprinkle with confectioners sugar.
Nutrition Facts
Amount Per Serving: Calories 159 – Calories from Fat 16
Percent Total Calories From: Fat 10%, Protein 10%, Carbohydrate 80%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 12mg, Total Carbohydrate 32g, Dietary Fiber 1g, Sugars 0g, Protein 4g, Vitamin A 9 units, Vitamin C 3 units, Calcium 0 units, Iron 1 units
Garlic & Basil Bread
1 cup water heated to 105 degrees F.
1 packet yeast
1 teaspoon sugar
1 teaspoon salt, (or less)
3/4 teaspoon basil, (we haven’t tried fresh)
3/4 teaspoon garlic powder
Follow manufacturer’s instructions for placing ingredients into bread pan; select bake cycle, and start machine.
Nutrition Facts
Amount Per Serving: Calories 4 – Calories from Fat 0
Percent Total Calories From: Fat 3%, Protein 25%, Carbohydrate 72%
Totals and Percent Daily Values (2000 calories): Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 194mg, Total Carbohydrate 1g, Dietary Fiber 0g, Sugars 0g, Protein 0g, Vitamin A 1 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Gingerbread Scones with Lemon Breakfast Cream
1 3/4 cups flour
3/4 cup oats
4 teaspoons baking powder
1 teaspoon ginger
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon ground cloves
1/3 cup margarine
1/3 cup skim milk
1/3 cup currants
2 egg whites
2 tablespoons molasses
Lemon Breakfast Cream
3/4 cup part-skim ricotta cheese
2 tablespoons frozen lemonade concentrate
Preheat oven to 425 degrees. Reserve 1 teaspoon of the sugar and combine remaining sugar with next seven ingredients, mixing well. Cut in margarine until mixture is crumbly. In separate bowl, combine milk, egg whites, molasses and currants. Combine all ingredients until just moistened. Turn dough out onto a lightly floured surface and knead gently 5 to 10 times. Pat dough into a 3/4″ thickness. Cut with 2 1/2″ biscuit cutter into 10 scones (or pat into a circle and cut into 10 pie shaped wedges). Place on an ungreased cookie sheet. Sprinkle tops with reserved sugar. Bake 9 to 11 minutes or until golden brown. Combine ricotta cheese and lemonade concentrate in blender or food processor. Serve with warm scones.
Nutrition Facts
Amount Per Serving: Calories 228 – Calories from Fat 74
Percent Total Calories From: Fat 32%, Protein 11%, Carbohydrate 56%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 6mg, Sodium 255mg, Total Carbohydrate 32g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 365 units, Vitamin C 7 units, Calcium 0 units, Iron 1 units
Good-for-Toast Wheat Bread
1 1/2 cups whole wheat flour
1 cup water
3 tablespoons sugar
1 tablespoon vegetable oil
1 1/2 teaspoons dry yeast
1 1/4 teaspoons salt
Follow manufacturer’s instructions for placing all ingredients into bread pan; select bake cycle, and start bread machine.
Nutrition Facts
Amount Per Serving: Calories 145 – Calories from Fat 16
Percent Total Calories From: Fat 11%, Protein 12%, Carbohydrate 77%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 243mg, Total Carbohydrate 28g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 0 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Gooey Cheese Loaf
1 pound loaf Italian bread
12 ounces low-fat mozzarella cheese
1/4 cup low-fat mayonnaise
1 teaspoon dried marjoram, or basil
Heat oven to 350 degrees F. Slice loaf into 16 equal parts cutting through to within 1/2″ of bottom of loaf. Combine remaining ingredients; mix to blend. Spread cheese mixture on cut surfaces of bread. Loosely wrap loaf in foil. Bake at 350 degrees F., 25 minutes or until heated through.
Nutrition Facts
Amount Per Serving: Calories 110 – Calories from Fat 23
Percent Total Calories From: Fat 21%, Protein 17%, Carbohydrate 62%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 3g, Cholesterol 17mg, Sodium 277mg, Total Carbohydrate 17g, Dietary Fiber 0g, Sugars 0g, Protein 5g, Vitamin A 245 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Low Fat Banana Walnut Muffins
1 teaspoon salt
2 cups sugar
1/2 cup prune, pureed, or use baby food prunes
1/2 cup plain nonfat yogurt
2 tablespoons oil
1 tablespoon vanilla
2 cups bananas, mashed
1/2 cup banana, diced
5 egg whites
1/8 teaspoon cream of tartar
1/3 walnuts, finely chopped
4 cups all-purpose flour
1 tablespoon baking powder
Combine flour, baking powder, soda and salt, set aside. With a mixer, blend together 1 3/4 cups of the sugar, prune puree, yogurt, oil and vanilla. Fold in mashed and diced bananas. In a clean bowl with clean beaters, beat egg whites, and cream of tartar until whites are foamy. Gradually add remaining sugar, beating until whites form soft peaks. About 4 minutes. Gently fold whites into banana mixture, then fold in flour mixture until just blended. Don’t overmix or muffins will be tough. Line muffin pans with liners. Fill to top; evenly distribute walnuts over tops. Bake in 350 until muffins are just firm to the touch and edges are golden, about 25 minutes.
Nutrition Facts
Amount Per Serving: Calories 191 – Calories from Fat 13
Percent Total Calories From: Fat 7%, Protein 7%, Carbohydrate 86%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 226mg, Total Carbohydrate 41g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 86 units, Vitamin C 2 units, Calcium 0 units, Iron 0 units
Mama’s Oatmeal Bread
1/2 cup quick-cooking oats
1/4 cup firmly packed brown sugar
1 tablespoon margarine, melted
1 teaspoon salt
3 cups bread flour
1/4 cup water
2 egg whites, lightly beaten
1 package yeast
Combine first 5 ingredients in a bowl; stir well. Let cool slightly. Follow manufacturer’s instructions for placing oat mixture and remaining ingredients into bread pan; select bake cycle, and start bread machine.
Nutrition Facts
Amount Per Serving: Calories 140 – Calories from Fat 13
Percent Total Calories From: Fat 10%, Protein 13%, Carbohydrate 77%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 186mg, Total Carbohydrate 27g, Dietary Fiber 0g, Sugars 0g, Protein 5g, Vitamin A 36 units, Vitamin C 0 units, Calcium 0 units, Iron 2 units
Mexican Corn Bread
1 cup cornmeal
4 teaspoons baking powder
1/2 teaspoon chili powder
1/4 cup honey
2 teaspoons Egg Beaters Real Egg Product
4 tablespoons water
2 tablespoons applesauce
1/3 cup water
1/4 cup onion, chopped fine
1/4 cup green bell pepper, chopped fine
2 tablespoons pimiento strips, chopped
3 tablespoons chopped green chilies
Mix dry ingredients together. Mix moist ingredients together, along with chopped vegetables. Add dry ingredients to wet ingredients. Mix. Place in lightly oiled or non-stick 8 inch square baking pan. Bake at 400 degrees for 30 minutes.
Nutrition Facts
Amount Per Serving: Calories 162 – Calories from Fat 6
Percent Total Calories From: Fat 4%, Protein 9%, Carbohydrate 87%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 227mg, Total Carbohydrate 35g, Dietary Fiber 1g, Sugars 0g, Protein 4g, Vitamin A 270 units, Vitamin C 6 units, Calcium 0 units, Iron 1 units
Mexican Corn Bread
3/4 cup buttermilk
1 tablespoon oil
1/4 cup applesauce
4 egg whites
1 8 oz. can cream style corn
2 tablespoons jalapeno chiles, slices chopped (from a jar)
1 cup cornmeal
1 cup flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
Heat oven to 375 degrees. Spray a 1 1/2 quart casserole or muffin cups with cooking spray. Combine cheese, buttermilk, oil, applesauce, egg whites, corn and chilis. Mix well. Mix flour with remaining dry ingredients. Add to liquid ingredients and stir just until dry ingredients are moistened. Pour into greased pan or into muffin cups. Bake at 375 degrees for 40 to 50 minutes or until golden brown and toothpick inserted in center comes out clean.
Nutrition Facts
Amount Per Serving: Calories 165 – Calories from Fat 38
Percent Total Calories From: Fat 23%, Protein 21%, Carbohydrate 56%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 8mg, Sodium 275mg, Total Carbohydrate 23g, Dietary Fiber 0g, Sugars 0g, Protein 9g, Vitamin A 125 units, Vitamin C 2 units, Calcium 0 units, Iron 0 units
Oat Scones
3/4 cup skim milk
2 tablespoons oil
1 tablespoon sugar
3/4 cup rolled oats
2 cups reduced fat baking mix
1/3 cup sugar
1 teaspoon cinnamon
Heat oven to 350°F. Spread oats on cookie sheet. Bake at 350°F. for 8 to 12 minutes or until light golden brown. Increase oven temperature to 400°F. In medium bowl, combine baking mix, 1/3 cup sugar, cinnamon, currants and 1/2 cup of the toasted oats; mix well. Add milk and oil; stir just until soft dough forms. Sprinkle 2 teaspoons of the remaining oats on ungreased cookie sheet; drop dough onto cookie sheet, making 12 scones. Sprinkle tops with remaining oats and 1 tablespoon sugar. Bake at 400°F. for 15 to 20 minutes until light golden brown and centers are firm to the touch. Serve warm.
Nutrition Facts
Amount Per Serving: Calories 176 – Calories from Fat 36
Percent Total Calories From: Fat 20%, Protein 7%, Carbohydrate 72%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 0g, Cholesterol 1mg, Sodium 248mg, Total Carbohydrate 32g, Dietary Fiber 1g, Sugars 0g, Protein 3g, Vitamin A 43 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
Pizza Bread Crusts
3 cups flour
1 tablespoon olive oil
1 tablespoon sugar
2 teaspoons yeast
1 teaspoon salt
1 teaspoon crushed or minced garlic
1 tablespoon parmesan, or romano grated
1/2 teaspoon Italian spices
Add in whatever order your breadmaker requires, just keep the garlic away from the yeast as you would the salt. Run through the dough cycle. When finished, remove from pan. Shape into crusts and let rise one more time. Before baking you can sprinkle more grated cheese and/or herbs and brush lightly with a little more olive oil. Prick the bottom to prevent large bubbles. Bake at 450-475 (depending on your oven) until lightly brown (10-15 minutes). Oil any non-stick pans lightly or sprinkle with cornmeal to prevent the dough from sticking. Bake until lightly brown. Freeze until needed.
Nutrition Facts
Amount Per Serving: Calories 389 – Calories from Fat 47
Percent Total Calories From: Fat 12%, Protein 11%, Carbohydrate 77%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 1g, Cholesterol 1mg, Sodium 613mg, Total Carbohydrate 75g, Dietary Fiber 0g, Sugars 0g, Protein 11g, Vitamin A 11 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Pumpkin-Spice Muffins
1/2 cup whole wheat flour
1/2 cup sugar
2 teaspoons baking powder
2 teaspoons pumpkin pie spice
1/2 teaspoon baking soda
2/3 cup canned pumpkin
1 cup evaporated skim milk
1 egg
3 tablespoons canola oil
Apricot Cream Cheese
1 8 oz. package low-fat cream cheese
1/4 cup apricot preserves or all-fruit spread
Heat oven to 400′. Coat 12 muffin cups with nonstick spray. Whisk flours, sugar, baking powder, spice and baking soda in a bowl. In another bowl, whisk pumpkin, milk, egg and oil. Add pumpkin mixture to dry ingredients and stir just until moistened; divide batter among muffin cups. Bake until a toothpick inserted into center of a muffin comes out clean, about 20 minutes. Remove muffins from pan and place on a wire rack to cool. Serve warm or cooled with Apricot Cream Cheese (mix apricot jam and cream cheese for spread).
Nutrition Facts
Amount Per Serving: Calories 203 – Calories from Fat 67
Percent Total Calories From: Fat 33%, Protein 12%, Carbohydrate 55%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 2g, Cholesterol 28mg, Sodium 152mg, Total Carbohydrate 28g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 3384 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
Romano-Oregano Bread
1 cup water
3/4 cup Romano cheese, grated
3 tablespoons sugar
1 tablespoon dried oregano
1 tablespoon olive oil
1 teaspoon salt
1 package yeast
Follow manufacturer’s instructions for placing all ingredients into bread pan; select bake cycle, and start bread machine.
Nutrition Facts
Amount Per Serving: Calories 172 – Calories from Fat 32
Percent Total Calories From: Fat 19%, Protein 15%, Carbohydrate 67%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 7mg, Sodium 270mg, Total Carbohydrate 29g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 62 units, Vitamin C 0 units, Calcium 0 units, Iron 2 units
Sour Cream & Chive Potato Bread
1/3 cup non-fat sour cream
water
1 tablespoon butter or margarine
1 teaspoon salt
3 1/2 cups bread flour
4 teaspoons snipped chives
1 tablespoon sugar
1 1/2 teaspoons bread machine yeast
Place potato flakes in a 2-cup measure. Add sour cream and enough water to equal 1-1/3 cups. Add potato mixture (treating as a liquid) and other ingredients in order given by manufacturer. Use the basic/white bread cycle and a medium/normal color setting. NOTE: This can be made with regular potatoes. In small saucepan, combine 3/4 cup water and 1/2 cup chopped peeled potatoes. Bring to a boil; reduce heat. Cook, covered, 8-9 minutes or until potato is very tender. Do not drain; cool. Mash potato in the water. Measure potato mixture. Add 1/3 cup sour cream and enough milk to equal 1-1/3 cups. Proceed as above.
Nutrition Facts
Amount Per Serving: Calories 159 – Calories from Fat 15
Percent Total Calories From: Fat 9%, Protein 13%, Carbohydrate 77%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 1g, Cholesterol 3mg, Sodium 209mg, Total Carbohydrate 31g, Dietary Fiber 0g, Sugars 0g, Protein 5g, Vitamin A 36 units, Vitamin C 0 units, Calcium 0 units, Iron 2 units
Spiced Apple Bread
1/2 cup applesauce
2 tablespoons margarine, room temperature
2 1/2 cups bread flour
3/4 cup rolled oats
1/4 cup sugar
1 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon ginger
2 1/2 teaspoons active dry yeast
Follow manufacturer’s instructions for placing ingredients into bread pan; select bake cycle, and start machine.
Nutrition Facts
Amount Per Serving: Calories 173 – Calories from Fat 25
Percent Total Calories From: Fat 14%, Protein 10%, Carbohydrate 76%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 218mg, Total Carbohydrate 33g, Dietary Fiber 1g, Sugars 0g, Protein 4g, Vitamin A 86 units, Vitamin C 7 units, Calcium 0 units, Iron 2 units
Sunflower Oatmeal Bread
1 cup whole wheat flour
1/3 cup uncooked oatmeal
2/3 cup bread flour
1/2 teaspoon salt
1 teaspoon sugar
2 tablespoons nonfat dry milk
1 tablespoon butter
1 tablespoon honey
3/4 cup water
1/3 cup hulled sunflower seeds
Use whole grain setting if available. Add sunflower seeds before last kneading if possible.
Nutrition Facts
Amount Per Serving: Calories 79 – Calories from Fat 11
Percent Total Calories From: Fat 14%, Protein 12%, Carbohydrate 74%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 1g, Cholesterol 3mg, Sodium 107mg, Total Carbohydrate 15g, Dietary Fiber 0g, Sugars 0g, Protein 2g, Vitamin A 36 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Pasta
Most pasta is low-fat and is full of fiber, therefore very good for you. But, many people get into trouble by loading pasta up with rich cream sauces or butter sauces. It is quite easy to make low-fat sauce for pasta. I make double all my sauces and freeze them for a quick meal one day when I don’t feel like cooking. We also purchase fresh pasta and vacuum seal it for freezing. I love my vacuum sealer. My pasta is fresh for a very long time in the freezer and never gets freezer burn. I pop the frozen pasta in boiling water, stir to separate, and in five minutes or so I have fresh hot pasta for my sauces. I also vacuum seal pasta sauces in wide mouth canning jars. Pint jars work well for two people and quart jars are perfect for sauces for 4-6 people. The following are some of our favorite sauces.
Aegean Artichoke & Penne Pasta Salad
1/4 cup lemon juice
1/2 pound penne
1/2 cup tomato juice
1 tablespoon olive oil
1 lemon, juiced
2 cloves garlic, minced
3 tablespoons fresh parsley
3 tablespoons fresh basil, or 1 teaspoon dried
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup tomato, chopped
1/2 cup Kalamata olive
2 tablespoons capers
1/2 cup feta cheese
Cut stems off artichokes. Peel off tough outer leaves to reveal yellow-green hearts. Cut artichokes into quarters. Combine 1/4 cup lemon juice with 2 cups water in a medium bowl. Add artichokes to lemon water and toss to prevent discoloration. Drain. Steam artichokes until tender, about 20 minutes. chill.
In a large pot, bring 2 quarts water to a rapid boil. Add 1 teaspoon salt and penne. Cook penne until al dente, about 10 minutes. Drain and rinse with cold water.
To make salad dressing: combine tomato juice, olive oil, lemon juice, garlic, parsley, basil, salt and pepper in a food processor or blender and puree for 30 seconds. Toss together artichokes, penne, capers, olives and feta cheese in a large bowl salad bowl. Pour dressing over and toss well.
Nutrition Facts
Amount Per Serving: Calories 221 – Calories from Fat 69
Percent Total Calories From: Fat 31%, Protein 12%, Carbohydrate 56%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 1g, Cholesterol 28mg, Sodium 736mg, Total Carbohydrate 31g, Dietary Fiber 2g, Sugars 0g, Protein 7g, Vitamin A 448 units, Vitamin C 26 units, Calcium 0 units, Iron 3 units
Angel Hair Pasta with Basil Cream Sauce
1 cup frozen peas
1 12 oz. can evaporated skim milk
1 tablespoon flour
1 clove garlic, minced
2 tablespoons fresh basil, snipped
2 ounces prosciutto, chopped
1/4 cup shredded fresh parmesan cheese
2 tablespoons shredded fresh parmesan cheese
freshly ground black pepper
1/4 cup tomato, chopped
Cook pasta according to package directions. Meanwhile, stir together milk and flour. Stir in garlic and snipped basil. Cook and stir over med. heat till mixture is bubbly and thickened. Cook and stir 1 minute more. Add peas (thawed) proscuitto and 1/4 cup parmesan cheese. Stir till cheese is melted. Add tomatoes. Cook 1 minute more. Top pasta with sauce and sprinkle each serving with remaining parmesan cheese and freshly ground pepper.
Nutrition Facts
Amount Per Serving: Calories 314 – Calories from Fat 61
Percent Total Calories From: Fat 20%, Protein 29%, Carbohydrate 51%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 3g, Cholesterol 55mg, Sodium 551mg, Total Carbohydrate 40g, Dietary Fiber 1g, Sugars 0g, Protein 23g, Vitamin A 771 units, Vitamin C 15 units, Calcium 0 units, Iron 1 units
Angel Hair Pasta with Onion-Mushroom Sauce
1/2 ounce dry shitake mushroom
1 tablespoon margarine, imitation
2 cups button mushrooms, sliced thinly
1 cup red onion
2 cloves garlic, minced
1 teaspoon thyme
1 tablespoon lemon peel, grated
8 ounces angel hair pasta, cooked
In a 2-quart saucepan, bring the broth, crepes and shitakes to a boil over medium-high heat. Remove the pan from the heat and let the mixture stand for 20 minutes. In a 3-quart saucepan, melt the margarine over medium heat. Add the button mushrooms, onions and garlic, and cook, stirring frequently, until the onions are tender, 4 to 5 minutes. Drain the crepes and shitakes, reserving the liquid. Add the drained mushrooms to the onion mixture and cook, stirring frequently, until they are tender, 10 to 15 minutes. Stir in the reserved liquid, thyme and lemon peel; cook for 2 minutes. Spoon over the hot pasta and toss.
Nutrition Facts
Amount Per Serving: Calories 255 – Calories from Fat 54
Percent Total Calories From: Fat 21%, Protein 17%, Carbohydrate 62%
Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 1g, Cholesterol 50mg, Sodium 354mg, Total Carbohydrate 39g, Dietary Fiber 1g, Sugars 0g, Protein 11g, Vitamin A 132 units, Vitamin C 7 units, Calcium 0 units, Iron 1 units
Capellini With Clam Sauce
1/3 cup onion, chopped
1/4 cup green bell pepper, chopped
2 cloves garlic, minced
3 cups tomatoes, peeled, seeded and chopped
or 2 14 oz. cans chopped tomatoes
1 8 oz. can tomato sauce
1/2 teaspoon crushed red pepper
1/4 teaspoon salt
1 10 3/4 ounce can clam, minced
1/4 cup italian parsley, chopped
8 ounces capellini, (angel hair) pasta
Add oil to non-stick pan. Saute onion, green pepper over medium high heat until tender. Add garlic and saute 1 minute longer. Stir in tomato and next 3 ingredients. Cover, reduce heat and simmer 20 minutes. Drain clams, reserving juice. Add juice to tomato mixture and simmer an additional 5 minutes. Stir in clams and parsley. Cook 5 minutes. Remove from heat and keep warm. Cook pasta, drain and place in a large bowl. Add sauce and toss gently. Serve immediately.
Nutrition Facts
Amount Per Serving: Calories 394 – Calories from Fat 39
Percent Total Calories From: Fat 10%, Protein 30%, Carbohydrate 60%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 51mg, Sodium 598mg, Total Carbohydrate 60g, Dietary Fiber 2g, Sugars 0g, Protein 29g, Vitamin A 2332 units, Vitamin C 68 units, Calcium 0 units, Iron 26 units
Chicken Tetrazzini
3 cups sliced fresh mushrooms
1/3 cup minced onion
1/2 cup all-purpose flour
2 1/3 cups canned no-salt-added chicken broth
2 cups skim milk
1/4 cup light cream cheese
1/4 cup grated Parmesan cheese, divided
1/4 cup dry sherry
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1 small jar diced pimiento, drained
1 pound spaghetti
2 cups chicken breasts, chopped cooked
vegetable cooking spray
Melt margarine in a large saucepan over medium heat; add mushrooms and onion, and saute 7 minutes or until liquid evaporates Stir in flour Gradually add broth, milk, and cream cheese product; bring to a boil, and cook 5 minutes stirring constantly. Remove from heat; stir in 2 tablespoons Parmesan cheese and next 5 ingredients. Stir spaghetti and chicken into mushroom mixture. Spoon mixture into a deep 3-quart casserole coated with cooking spray. Sprinkle with reaming 2 tablespoons Parmesan cheese. Cover casserole, and bake at 350° for 20 minutes. Bake, uncovered, 10 minutes Let stand 5 minutes before serving.
Nutrition Facts
Amount Per Serving: Calories 498 – Calories from Fat 98
Percent Total Calories From: Fat 20%, Protein 23%, Carbohydrate 58%
Totals and Percent Daily Values (2000 calories): Fat 11g, Saturated Fat 4g, Cholesterol 43mg, Sodium 408mg, Total Carbohydrate 72g, Dietary Fiber 1g, Sugars 0g, Protein 28g, Vitamin A 413 units, Vitamin C 3 units, Calcium 0 units, Iron 4 units
Clams in Tequila-Spiked Tomato Sauce on Vermicelli
1 28 oz. can tomato, undrained and chopped
1 onion, chopped
1 jalapeno, seeded and minced
2 cloves garlic, crushed
2 teaspoons olive oil
1/2 cup evaporated lowfat milk
3 tablespoons tequila
1 pound fresh pasta
3 tablespoons chopped cilantro
Soak clams in lightly salted water while you prepare other ingredients. If you have the time, let them soak for 30 minutes. In blender process tomatoes with juice, onion, hot pepper and garlic until smooth. Heat oil in large pot and add tomato mixture. Cook until liquid has evaporated by about half (6 to 8 minutes). Add evaporated milk and tequila. Add clams and cook, covered, until clams open, about 5 minutes. Discard any clams that do not open. Serve over cooked pasta in large soup bowls. Sprinkle each serving with cilantro. Serve immediately.
Nutrition Facts
Amount Per Serving: Calories 729 – Calories from Fat 93
Percent Total Calories From: Fat 13%, Protein 35%, Carbohydrate 49%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 2g, Cholesterol 205mg, Sodium 450mg, Total Carbohydrate 89g, Dietary Fiber 2g, Sugars 0g, Protein 64g, Vitamin A 2938 units, Vitamin C 97 units, Calcium 0 units, Iron 56 units
Classic Lasagna
5 1/2 cups chopped onion
4 cloves garlic, minced
1/2 cup Burgundy, or other dry red wine
2 tablespoons red wine vinegar
1/8 teaspoon crushed red pepper
2 stewed tomatoes, undrained and chopped
1 4 ounce can tomato paste
1/4 cup chopped fresh parsley
1/8 teaspoon pepper
1 1/2 cups nonfat ricotta cheese
vegetable cooking spray
12 lasagna noodles, cooked
1 cup provolone cheese, shredded
Cook turkey sausage in a large saucepan over medium heat until browned, stirring to crumble sausage. Drain; wipe drippings from pan with a paper towel. Return sausage to skillet. Add onion and garlic; saute 5 minutes. Add Burgundy and next 4 ingredients; stir well. Cover, reduce heat, and simmer 10 minutes. Remove from heat, and set aside. Combine parsley and next 3 ingredients; stir well, and set aside. Spread 1/2 cup tomato mixture in bottom of a 13-x 9- x 2-inch baking dish coated with cooking spray. Arrange 4 noodles over tomato mixture, top noodles with 2 cups tomato mixture, half of the ricotta cheese mixture, and 1/3 cup shredded provolone cheese. Repeat the layers, beginning and ending with noodles. Spread the remaining 1 1/2 cups tomato mixture over noodles, and sprinkle with the remaining 1/3 cup provolone cheese. Cover and bake at 350 degrees for 20 minutes. Uncover and bake an additional 10 minutes. Let stand 5 minutes before serving.
Nutrition Facts
Amount Per Serving: Calories 249 – Calories from Fat 105
Percent Total Calories From: Fat 42%, Protein 26%, Carbohydrate 31%
Totals and Percent Daily Values (2000 calories): Fat 12g, Saturated Fat 5g, Cholesterol 43mg, Sodium 450mg, Total Carbohydrate 19g, Dietary Fiber 1g, Sugars 0g, Protein 16g, Vitamin A 848 units, Vitamin C 19 units, Calcium 0 units, Iron 3 units
Corn And Black Bean Wontons
1/2 cup fresh parsley, packed
1/2 cup Vegetable Broth
1 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon ground pepper
40 won ton, wrappers
8 ounces black beans, cooked
1/4 cup Vegetable Broth
1 cup corn, cooked
1 teaspoon cumin seeds
To prepare sauce, in food processor, combine cilantro and parsley, process until chopped. Add the 1/2 cup broth, oil, salt and pepper. Process until smooth. Transfer to a small sauce pan; keep warm over low heat. To prepare wontons, in medium bowl, mash beans; stir in the 1/4 cup broth. Fold in the corn and cumin seeds. Arrange wonton wrappers on work surface; place 1 heaping tablespoon bean-corn mixture in the center of each. With pastry brush dipped in water, brush edges of wonton wrapper, Top each with another wonton wrapper, pressing edges together with fork to seal. Cover wontons with damp paper towels until ready to cook. Bring large skillet of water and the remaining 1 teaspoon of oil to boil; add wontons. Cook stirring gently to prevent sticking, 4 minutes. With slotted spoon or spatula, carefully remove wontons to serving bowl; spoon cilantro sauce evenly over top.
Nutrition Facts
Amount Per Serving: Calories 282 – Calories from Fat 35
Percent Total Calories From: Fat 12%, Protein 16%, Carbohydrate 72%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 33mg, Sodium 891mg, Total Carbohydrate 50g, Dietary Fiber 3g, Sugars 0g, Protein 11g, Vitamin A 713 units, Vitamin C 12 units, Calcium 0 units, Iron 4 units
Eggplant Pasta Sauce With Capers & Olives
1 cup onion, chopped
4 cloves garlic, chopped
1 28 oz. can tomato, crushed
1/2 cup dry red wine
1 teaspoon oregano
1/4 cup fresh parsley, chopped
1/4 cup capers, rinsed and drained
1/4 cup black olive, drained
1 tablespoon olive oil
1/2 cup parmesan, or romano (grated)
1 pound pasta
Sprinkle eggplant with salt and place in a colander. Cover with a plate and place a weight, such as a 1-pound can of tomatoes on top. After 30 minutes, remove the eggplant, rinse and pat dry with a paper towel. Spray non-stick saute pan with cooking spray, heat oil and saute onion and garlic 1 minute. Add eggplant cubes and cook 5 minutes. Add tomatoes, red wine, oregano parsley and salt and pepper to taste. Cook 10 minutes on medium heat. Stir in capers and olives. Cook pasta until almost al dente. Drain and return to pot; stir in sauce. Spoon into warm dishes and top with cheese.
Nutrition Facts
Amount Per Serving: Calories 360 – Calories from Fat 74
Percent Total Calories From: Fat 20%, Protein 16%, Carbohydrate 63%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 62mg, Sodium 328mg, Total Carbohydrate 57g, Dietary Fiber 2g, Sugars 0g, Protein 15g, Vitamin A 1157 units, Vitamin C 41 units, Calcium 0 units, Iron 4 units
Fettuccine Alfredo
2 cloves garlic, minced
1 tablespoon all-purpose flour
1 1/3 cups skim milk
4 tablespoons non-fat cream cheese
2 tablespoons light cream cheese
1 1/4 cups freshly grated parmesan cheese, divided
4 cups hot cooked fettuccine
3 tablespoons chopped fresh parsley
freshly ground pepper to taste
Melt margarine in a saucepan over medium heat. Add garlic; saute 1 minute. Stir in flour. Gradually add milk, stirring with a wire whisk until blended; cook, stirring constantly, 8 minutes or until thickened and bubbly. Stir in cream cheese; cook 2 minutes. Add 1 cup Parmesan cheese, stirring constantly until it melts. Pour cheese mixture over hot cooked fettuccine; toss well to coat. Top with remaining 1/4 cup parmesan cheese, fresh parsley, and pepper.
Nutrition Facts
Amount Per Serving: Calories 219 – Calories from Fat 119
Percent Total Calories From: Fat 54%, Protein 31%, Carbohydrate 15%
Totals and Percent Daily Values (2000 calories): Fat 13g, Saturated Fat 7g, Cholesterol 45mg, Sodium 679mg, Total Carbohydrate 8g, Dietary Fiber 0g, Sugars 0g, Protein 17g, Vitamin A 980 units, Vitamin C 2 units, Calcium 0 units, Iron 1 units
Fettuccine Bolognese
1 onion, finely chopped
1 carrot, finely chopped
1 celery stalk, finely chopped
2 cloves garlic, minced
2 28 oz. cans tomatoes, drained & chopped
1/2 cup dry white wine
2 tablespoons tomato paste
1 tablespoon dried rosemary
1 tablespoon dried basil
1/2 teaspoon freshly ground black pepper
3/4 cup evaporated lowfat milk
1 pound fresh pasta
Brush non-stick pan lightly with olive oil. Add turkey sausages (casings removed and broken up), onion, carrot, celery and garlic and cook, stirring often to break up sausage, until meat has lost its pink color (about 5 minutes). Transfer to medium saucepan. Add remaining ingredients except for milk. Cook over low heat until thick and reduced to about 5 cups (about an 1 hour and 15 minutes). Add the evaporated milk and simmer 5 minutes. Serve over cooked pasta or refrigerate for 3 days or freeze for 1 month.
Nutrition Facts
Amount Per Serving: Calories 414 – Calories from Fat 65
Percent Total Calories From: Fat 16%, Protein 19%, Carbohydrate 62%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 2g, Cholesterol 80mg, Sodium 367mg, Total Carbohydrate 64g, Dietary Fiber 3g, Sugars 0g, Protein 20g, Vitamin A 5695 units, Vitamin C 77 units, Calcium 0 units, Iron 5 units
Garden Greek Pasta Salad
1 16 oz. can kidney beans, rinsed and drained
1/2 cup feta cheese, crumbled
4 cups cooked pasta, raditore
2 cups cucumbers, thinly sliced
1 cup chopped red bell pepper
1/2 cup red onion, sliced
1/4 cup Kalamata olive, pitted & cut in half
1/4 cup finely chopped fresh parsley
2 tablespoons olive oil
1/4 cup lemon juice
2 teaspoons chopped fresh oregano
Mix all ingredients except cheese in glass or plastic bowl. Cover and refrigerate at least 1 hour to blend flavors. Top with cheese.
Nutrition Facts
Amount Per Serving: Calories 367 – Calories from Fat 70
Percent Total Calories From: Fat 19%, Protein 21%, Carbohydrate 60%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 29mg, Sodium 303mg, Total Carbohydrate 55g, Dietary Fiber 4g, Sugars 0g, Protein 19g, Vitamin A 938 units, Vitamin C 33 units, Calcium 0 units, Iron 7 units
Lemon-Chicken Pasta
2 cloves garlic, minced
8 ounces boneless skinless chicken breast, sliced
1/2 cup frozen baby peas
1/3 cup carrot, coarsely shredded
1/2 cup chicken broth
2 tablespoons nonfat cream cheese
2 cups farfalle pasta, cooked (bow tie pasta)
3 tablespoons grated Parmesan cheese
1/2 teaspoon grated lemon rind
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Coat a large nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot. Add garlic; saute 15 seconds. Add chicken; saute 1 minute. Add peas and carrot; saute 1 minute. Remove from skillet; set aside. Add broth and cream cheese to skillet; cook over medium-high heat 3 minutes or until cheese melts, stirring constantly with a wire whisk. Stir in chicken mixture, farfalle, and next 4 ingredients; cook 1 minute.
Nutrition Facts
Amount Per Serving: Calories 477 – Calories from Fat 127
Percent Total Calories From: Fat 27%, Protein 36%, Carbohydrate 37%
Totals and Percent Daily Values (2000 calories): Fat 14g, Saturated Fat 3g, Cholesterol 147mg, Sodium 1293mg, Total Carbohydrate 44g, Dietary Fiber 1g, Sugars 0g, Protein 43g, Vitamin A 5743 units, Vitamin C 10 units, Calcium 0 units, Iron 4 units
Light Pasta Primavera
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
2 cups sliced mushrooms
2 carrots, sliced
1 large zucchini, chopped
1/2 cup fresh basil, chopped
3/4 tablespoon salt
1/2 tablespoon pepper
2 tablespoons all-purpose flour
1 14 oz. can evaporated lowfat milk
12 ounces fusilli
1/3 cup freshly grated parmesan cheese
Melt butter over medium-high heat; cook onion, garlic and mushrooms for 5 minutes. Stir in carrots, zucchini, asparagus, 2 tablespoon each of the basil and water, salt and pepper; cover and cook over medium heat for 5 minutes. Cook, uncovered, for 1 to 2 minutes or until almost all the liquid has evaporated. Stir in flour; cool, stirring, for 1 minute. Pour in milk; cook, stirring, for 5 minutes or until thickened. Meanwhile, in large pot of boiling water, cook fusilli al dente; drain and toss with sauce. Sprinkle with Parmesan and remaining basil, toss again.
Nutrition Facts
Amount Per Serving: Calories 589 – Calories from Fat 96
Percent Total Calories From: Fat 16%, Protein 19%, Carbohydrate 64%
Totals and Percent Daily Values (2000 calories): Fat 11g, Saturated Fat 4g, Cholesterol 10mg, Sodium 1592mg, Total Carbohydrate 95g, Dietary Fiber 3g, Sugars 0g, Protein 28g, Vitamin A 12958 units, Vitamin C 56 units, Calcium 0 units, Iron 4 units
Macaroni & Cheese
8 ounces lowfat sour cream
4 cups elbow macaroni, cooked
2 cups lowfat cheddar cheese, shredded
1/2 cup skim milk
1 green onion, chopped
3/4 teaspoon salt
1/2 teaspoon pepper
2 egg whites
Butter-flavored cooking spray
1/4 cup dry bread crumbs
1/4 teaspoon paprika
Garnish: fresh oregano sprigs
Combine cottage cheese and sour cream in container of an electric blender; process until smooth. Combine cottage cheese mixture, macaroni, and next 6 ingredients; spoon into a 2-quart casserole coated with cooking spray. Sprinkle with breadcrumbs and paprika; coat with cooking spray. Cover and bake at 350° for 30 minutes. Uncover and bake 5 additional minutes. Garnish, if desired.
Nutrition Facts
Amount Per Serving: Calories 370 – Calories from Fat 79
Percent Total Calories From: Fat 21%, Protein 27%, Carbohydrate 52%
Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated Fat 4g, Cholesterol 25mg, Sodium 584mg, Total Carbohydrate 48g, Dietary Fiber 0g, Sugars 0g, Protein 25g, Vitamin A 162 units, Vitamin C 0 units, Calcium 0 units, Iron 2 units
Pasta Carbonara
2 garlic cloves, minced
6 cups spaghetti, cooked
1/4 cup grated Parmesan cheese
2 tablespoons minced fresh parsley
1/4 teaspoon freshly ground pepper
1 cup 2% low-fat milk
6 tablespoons egg substitute
Cook bacon in a large nonstick skillet over medium-high heat until crisp. Add garlic and saute 1 minute or until tender. Reduce heat to low; stir in pasta, cheese, parsley, and pepper. Combine milk and egg substitute; stir well. Pour milk mixture over spaghetti mixture, and cook 3 minutes or until sauce thickens, stirring constantly. Serve immediately.
Nutrition Facts
Amount Per Serving: Calories 470 – Calories from Fat 97
Percent Total Calories From: Fat 21%, Protein 21%, Carbohydrate 59%
Totals and Percent Daily Values (2000 calories): Fat 11g, Saturated Fat 2g, Cholesterol 42mg, Sodium 739mg, Total Carbohydrate 69g, Dietary Fiber 0g, Sugars 0g, Protein 24g, Vitamin A 337 units, Vitamin C 2 units, Calcium 0 units, Iron 5 units
Pasta e Fagioli
1 teaspoon olive oil
1 cup red onion, finely chopped
1/2 cup celery, finely copped
1 tablespoon garlic, minced
2 teaspoons fresh rosemary, chopped
2 teaspoons fresh sage, chopped
2 cups tomatoes, seeded and finely chopped
1/4 teaspoon salt
1 teaspoon pepper
8 ounces pasta, (ditalini, rotini, spirals, etc. uncooked)
3 cups spinach, coarsely chopped
1 1/4 cups cannellini beans, or Great Northern Beans (dry)
Sort and wash beans and cook in 2 quarts stock for 1 hour or until almost tender (they will cook another 20 minutes or so). Drain beans and reserve broth. Transfer 1 cup beans to container of food processor. Process until smooth. Return to beans in pan. Place oil in non-stick skillet and heat. Add onion and next 4 ingredients and saute 5 minutes. Add onion mixture, tomato, salt and pepper and 2 cups broth to bean mixture. Cook over medium-low heat 15 minutes.. Add pasta and cook an additional 20 minutes (or until pasta is tender), stirring frequently (add bean cooking broth as needed). Add spinach and cook 2 minutes or until spinach wilts.
Nutrition Facts
Amount Per Serving: Calories 473 – Calories from Fat 49
Percent Total Calories From: Fat 10%, Protein 22%, Carbohydrate 68%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 1g, Cholesterol 41mg, Sodium 3141mg, Total Carbohydrate 80g, Dietary Fiber 5g, Sugars 0g, Protein 26g, Vitamin A 3513 units, Vitamin C 43 units, Calcium 0 units, Iron 9 units
Pasta With Tomato, Basil And Ricotta
1/4 cup fresh basil, chopped
1 tablespoon red onion, minced
1 clove garlic, chopped
1/2 cup part-skim ricotta cheese
1 tablespoon olive oil
salt and freshly ground black pepper
1/2 pound pasta, rotelle, Ziti Or Penne, cooked al dente
Combine the tomatoes, basil, onion, garlic. Stir in the ricotta, olive oil, salt and pepper to taste. Toss hot pasta with the sauce and serve at once.
Nutrition Facts
Amount Per Serving: Calories 259 – Calories from Fat 71
Percent Total Calories From: Fat 27%, Protein 16%, Carbohydrate 56%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 51mg, Sodium 60mg, Total Carbohydrate 36g, Dietary Fiber 1g, Sugars 0g, Protein 11g, Vitamin A 615 units, Vitamin C 19 units, Calcium 0 units, Iron 3 units
Penne with Artichoke Hearts
8 ounces fresh spinach, washed
1 pound penne, cooked al dente
1 onion, thinly sliced
2 cloves garlic, minced
3/4 teaspoon oregano
salt and pepper, to taste
3/8 cup dry white wine
3 tablespoons lemon juice
3/4 cup lowfat ricotta cheese
1 tablespoon lemon zest, grated
Slice about 2/3 of artichokes into small wedges; chop remainder into paste. Set aside. While pasta is cooking, saute onion and garlic in water until soft. Add oregano, salt and fresh-ground pepper. Reduce heat to low and stir in wine, lemon juice, spinach leaves (if desired) and reserved artichokes. Simmer, stirring, until spinach is wilted and all is heated through (1-3 minutes). Stir in ricotta. Drain pasta and add to sauce; remove from heat and add lemon zest just before serving.
Nutrition Facts
Amount Per Serving: Calories 477 – Calories from Fat 62
Percent Total Calories From: Fat 13%, Protein 19%, Carbohydrate 65%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 3g, Cholesterol 97mg, Sodium 456mg, Total Carbohydrate 78g, Dietary Fiber 2g, Sugars 0g, Protein 22g, Vitamin A 4188 units, Vitamin C 30 units, Calcium 0 units, Iron 6 units
Ravioli With Cilantro-Tomato Sauce
1/4 cup chopped green onion
1/4 cup roasted red bell pepper
1 cup reduced fat monterey jack cheese
1/2 teaspoon ground cumin
60 wonton wrappers
3 quarts water
1/2 cup onion, minced
1 clove garlic, minced
2 8 oz. cans tomato sauce
1 4 oz. can chopped green chilies
1 tablespoon jalapeno, minced (optional)
1/3 cup cilantro, chopped
1 teaspoon sugar
1/4 teaspoon salt
Combine first 5 ingredients in medium bowl. Place 1 tbs. mixture in middle of 30 wonton skins. Brush edges of skins with water and top with remaining 30 skins. Press edges together with a fork to seal (pushing out air). Trim edges with a fluted pastry wheel if desired, but make sure they are still sealed well. Place onion, garlic, tomato sauce and green chilis in a small saucepan and simmer until onion is cooked (about 20 minutes). Add cilantro. Cook 1/3 ravioli in boiling water for 5 minutes or until tender. Remove with slotted spoon, keep warm. Repeat with remaining ravioli. Spoon Cilantro-Tomato Sauce evenly onto serving plates. Place raviolis on top of sauce. Garnish with additional cilantro if desired.
Nutrition Facts
Amount Per Serving: Calories 459 – Calories from Fat 129
Percent Total Calories From: Fat 28%, Protein 23%, Carbohydrate 49%
Totals and Percent Daily Values (2000 calories): Fat 14g, Saturated Fat 8g, Cholesterol 102mg, Sodium 1943mg, Total Carbohydrate 56g, Dietary Fiber 4g, Sugars 0g, Protein 27g, Vitamin A 2720 units, Vitamin C 32 units, Calcium 0 units, Iron 5 units
Sesame Noodle Salad w/Chicken & Asparagus
1/4 cup soy sauce
1 teaspoon chili paste, or 1/2 teaspoon dried chili flakes
1/2 pound boneless skinless chicken breast, cooked
1 tablespoon toasted sesame seeds
1 pound asparagus, thin
3 green onions, minced
1 tablespoon minced red pepper
2 tablespoons shredded carrots
2 small cucumbers, diced
8 ounces linguine
1 tablespoon sesame oil
3 cloves garlic
1 tablespoon minced ginger
1 tablespoon red wine vinegar
1 tablespoon brown sugar
3 tablespoons peanut butter
Cook linguine, rinse and cool. Toss with a little sesame oil. Process ginger, garlic, vinegar, brown sugar, peanut butter, chicken stock and soy sauce. Add sesame oil a little at a time to incorporate and add chili paste. Process until well blended. Shred chicken into 2 inch pieces and add to linguine. Add sauce and sesame seeds. Toss well. Chill. Cook asparagus al dente. Slice on the diagonal into 2 inch pieces. Add to salad and toss. Garnish with green onions, red pepper, shredded chicken and cucumbers.
Nutrition Facts
Amount Per Serving: Calories 314 – Calories from Fat 86
Percent Total Calories From: Fat 27%, Protein 25%, Carbohydrate 47%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 2g, Cholesterol 26mg, Sodium 765mg, Total Carbohydrate 37g, Dietary Fiber 1g, Sugars 0g, Protein 20g, Vitamin A 741 units, Vitamin C 26 units, Calcium 0 units, Iron 2 units
Spinach and Sun-Dried Tomato Pasta Sauce
12 ounces pasta, your choice
1 onion, chopped
4 cloves garlic, minced
1 to 2 teaspoons olive oil
1 pound fresh mushrooms, sliced
2 tablespoons tamari
Ground black pepper to taste
1 14 oz. can artichoke hearts, drained & chopped
1/4 cup Kalamata olive, chopped
1/4 cup pine nuts
1 bunch fresh spinach, stems removed
3 ounces feta cheese, crumbled
Soak sun-dried tomatoes in hot water 30 min.; drain. Slice into thin strips. Cook pasta according to package directions. Saute onions and garlic in oil over medium-low heat 2 to 3 min. Add mushrooms, tamari and black pepper; saute’ another 3 min. until vegetables are tender. Add tomatoes, artichoke hearts, olives and pine nuts; toss. Add spinach; toss and heat through. Toss with pasta; garnish with feta cheese.
Nutrition Facts
Amount Per Serving: Calories 243 – Calories from Fat 74
Percent Total Calories From: Fat 30%, Protein 15%, Carbohydrate 54%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 41mg, Sodium 513mg, Total Carbohydrate 33g, Dietary Fiber 1g, Sugars 0g, Protein 9g, Vitamin A 619 units, Vitamin C 7 units, Calcium 0 units, Iron 2 units
Poultry
We eat poultry at least three nights a week. Poultry is naturally low in fat as long as you don’t eat the skin. I mostly cook with boneless, skinless chicken breasts and occasionally I will use chicken thighs. We also eat ground turkey (ground breast meat only). Chicken and turkey breasts cook quickly, so they are excellent for a quick meal. Following are some of our favorite poultry recipes.
Apple Country Chicken
2 to 1 teaspoon curry powder
1 golden delicious apple, cored and chopped
1 onion, finely chopped
1 tablespoon lemon juice
4 ounces mushrooms, sliced
1 teaspoon chicken bouillon granules
2 cups apple juice, or apple cider
1 1/2 pounds skinless boneless chicken thighs
1 tablespoon flour
2 tablespoons sliced green onions
low-fat sour cream, or yogurt (optional)
Place curry powder in a wide frying pan and stir over medium heat until slightly darker in color. Add apple, onion, lemon juice, mushrooms, bullion and 1 1/2 cups apple juice. Increase heat to high and bring to a boil. Rinse chicken and pat dry. Add to pan. Reduce heat, cover and simmer until meat near bone is no longer pink (about 30 minutes). Transfer chicken to a platter and keep warm. In small bowl, blend flour and remaining 1/2 cup apple juice. Gradually add to sauce in pan, stirring constantly and cook until sauce is thickened. Pour over chicken. Garnish with green onions and sour cream or yogurt. Serve over rice
Nutrition Facts
Amount Per Serving: Calories 392 – Calories from Fat 131
Percent Total Calories From: Fat 34%, Protein 36%, Carbohydrate 31%
Totals and Percent Daily Values (2000 calories): Fat 15g, Saturated Fat 4g, Cholesterol 122mg, Sodium 182mg, Total Carbohydrate 30g, Dietary Fiber 2g, Sugars 0g, Protein 35g, Vitamin A 132 units, Vitamin C 61 units, Calcium 0 units, Iron 3 units
Baked Chicken w/40 Cloves Garlic
1 pound boneless skinless chicken breast
40 cloves garlic
1 1/2 cups white wine
3 sprigs thyme
1 sprig rosemary
2 tablespoons cognac
chopped fresh parsley
French bread
Preheat oven to 350 degrees. Heat oil over medium heat in oven-proof pan. Add chicken and season with salt and pepper. Saute for 5 minutes. Remove chicken from pot. Add garlic, reserving 1 clove and saute, stirring for 3 minutes, until beginning to brown. Return chicken pieces to pot. Add wine, thyme, rosemary and cover. Place casserole in oven and bake 45 minutes. After 45 minutes check. Remove from oven. Heat cognac in small saucepan and light with a match. Pour over chicken and shake casserole until flames die down. Taste and adjust seasoning. Sprinkle with parsley. Toast french bread slices until lightly brown. Rub with remaining garlic clove. To serve, place garlic croutons on a plate and top with a piece or two of chicken, sauce and several garlic cloves to squeeze onto croutons.
Nutrition Facts
Amount Per Serving: Calories 336 – Calories from Fat 89
Percent Total Calories From: Fat 26%, Protein 37%, Carbohydrate 18%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 1g, Cholesterol 77mg, Sodium 115mg, Total Carbohydrate 15g, Dietary Fiber 1g, Sugars 0g, Protein 31g, Vitamin A 114 units, Vitamin C 10 units, Calcium 0 units, Iron 3 units
Cheesy Chicken Rolls
1 tablespoon plain lowfat yogurt
1 tablespoon parsley, snipped
1/4 cup plain lowfat yogurt
2 1/2 cups mushrooms, sliced
1 tablespoon pimiento strips, chopped
1 pound skinless boneless chicken breast
1 tablespoon dry bread crumbs, fine
1/2 cup lowfat mozzarella cheese, shredded
1/8 teaspoon paprika
For filling, in a small bowl combine cheese, mushrooms, the 1/4 cup yogurt, chives, parsley, and pimento. Place 1 chicken breast half, boned side up, between 2 pieces of clear plastic wrap. Working from the center to the edges, pound lightly with a meat mallet to 1/8″ thickness. Remove plastic wrap. Repeat with remaining chicken. Sprinkle lightly with salt and pepper. Spread some of the filling on each chicken breast half. Fold in the sides and roll up. Arrange rolls seam side down in a 10x6x2″ baking dish. Combine bread crumbs and paprika. Brush chicken with the 1 Tbs yogurt; sprinkle with crumb mixture. Bake in 350 deg F. oven for 20-25 minutes or till chicken is tender and no longer pink.
Nutrition Facts
Amount Per Serving: Calories 204 – Calories from Fat 53
Percent Total Calories From: Fat 26%, Protein 65%, Carbohydrate 9%
Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 2g, Cholesterol 86mg, Sodium 154mg, Total Carbohydrate 4g, Dietary Fiber 0g, Sugars 0g, Protein 33g, Vitamin A 352 units, Vitamin C 5 units, Calcium 0 units, Iron 2 units
Chicken & Curried Couscous Skillet
1/2 teaspoon cumin
1/4 teaspoon pepper
1 1/2 cups chicken broth
1 1/2 teaspoons curry powder
1 cup uncooked couscous
1 cup frozen peas
1/4 cup raisins
Sprinkle both sides of chicken breasts with cumin and pepper. Cook in non-stick skillet covered with cooking spray until done. Remove, cover and keep warm. In same skillet combine chicken broth, curry powder and mix well. Bring to a boil. Stir in couscous, peas and raisins. Place chicken on top, remove from heat, cover and let stand 5 minutes.
Nutrition Facts
Amount Per Serving: Calories 416 – Calories from Fat 71
Percent Total Calories From: Fat 17%, Protein 35%, Carbohydrate 48%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 1g, Cholesterol 77mg, Sodium 661mg, Total Carbohydrate 49g, Dietary Fiber 1g, Sugars 0g, Protein 37g, Vitamin A 307 units, Vitamin C 7 units, Calcium 0 units, Iron 3 units
Chicken Artichoke Pasta
1 clove of garlic, minced
2 4 oz. cans marinated artichoke bottoms or hearts, (save the juice)
salt and pepper to taste
1 small jar roasted red peppers cut in strips
1 4 oz. can black olive, partly drained
1 pound boneless skinless chicken breast
2 cups tri coloured rotini pasta
In a frying pan add 1 tablespoon olive oil, cook onions and garlic for 1 minute. Add chicken and cook for 5 minutes or till there is no pink in the middle of chicken. Remove chicken from pan. Cook pasta, drain, add chicken, artichokes, peppers, olives with the juices from artichokes, and 1/2 juice from olives. Toss altogether and serve. Sprinkle with Parmesan cheese.
Nutrition Facts
Amount Per Serving: Calories 306 – Calories from Fat 142
Percent Total Calories From: Fat 46%, Protein 40%, Carbohydrate 13%
Totals and Percent Daily Values (2000 calories): Fat 16g, Saturated Fat 3g, Cholesterol 77mg, Sodium 514mg, Total Carbohydrate 10g, Dietary Fiber 3g, Sugars 0g, Protein 31g, Vitamin A 338 units, Vitamin C 8 units, Calcium 0 units, Iron 3 units
Chicken Sauce Florentine
1 tablespoon butter or margarine
2 cups sliced mushrooms
1/2 cup chopped green onion
1 cup spinach, chopped
1 cup chicken broth
3 tablespoons flour
1 cup evaporated lowfat milk
2 tablespoons Parmesan cheese, grated
1/2 cup sliced black olives
Heat large nonstick skillet over medium-high heat until hot. Add chicken and cook until done. Remove from skillet. Melt butter in same skillet. Add mushrooms and onions and cook 2 minutes. Add spinach and cook until wilted. Remove from skillet. Combine broth and flour until well blended. Pour into skillet through strainer to remove lumps. Stir in evaporated milk and heat until thickened. Add cheese, chicken and vegetable mixture. Simmer 5 minutes. Serve over hot pasta
Nutrition Facts
Amount Per Serving: Calories 339 – Calories from Fat 132
Percent Total Calories From: Fat 39%, Protein 43%, Carbohydrate 18%
Totals and Percent Daily Values (2000 calories): Fat 15g, Saturated Fat 5g, Cholesterol 90mg, Sodium 767mg, Total Carbohydrate 15g, Dietary Fiber 1g, Sugars 0g, Protein 36g, Vitamin A 2039 units, Vitamin C 8 units, Calcium 0 units, Iron 3 units
Chicken w/ Caramelized Onions
1/4 teaspoon dry thyme
1/4 teaspoon ground red pepper
1/4 teaspoon black pepper
1/2 cup chicken broth
1/4 cup balsamic vinegar
1 large onion sliced
1 pound chicken breast
Coat large skillet with cooking spray and place over medium heat until hot. Add onion. Cover and cook 10 minutes until deep golden stirring often. combine salt, thyme, red pepper and black pepper. Sprinkle half the mixture over onions. Add 1/4 cup chicken broth and cook 10 minutes, stirring frequently. Add 6 tablespoon broth and cook until liquid evaporates. Repeat procedure with remaining broth. Add vinegar and cook an additional 2 minutes or until most of the liquid evaporates. Remove from pan and keep warm. Rub chicken with remaining spice mixture. Coat skillet with cooking spray and heat. Add chicken and cook for 2 minutes on each side. Serve with onions
Nutrition Facts
Amount Per Serving: Calories 179 – Calories from Fat 65
Percent Total Calories From: Fat 36%, Protein 61%, Carbohydrate 3%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 2g, Cholesterol 76mg, Sodium 538mg, Total Carbohydrate 1g, Dietary Fiber 0g, Sugars 0g, Protein 27g, Vitamin A 195 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Chicken-Chile Rolls
4 green chile, roasted and peeled
2 ounces reduced-fat Monterey jack cheese
1/2 cup fine dry bread crumbs
1 tablespoon chili powder
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/3 cup skim milk
Place chicken breasts between two pieces of plastic wrap and pound thin. Cut cheese into four rectangular pieces. Combine bread crumbs and all spices. Place a chile and one piece of cheese on each chicken breast and roll up enclosing the chile and cheese. Tie with a string to keep it all together. Dip in skim milk, then roll in bread crumb mixture. Bake at 400 degrees for 30 minutes or until done
Nutrition Facts
Amount Per Serving: Calories 301 – Calories from Fat 94
Percent Total Calories From: Fat 31%, Protein 48%, Carbohydrate 21%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 3g, Cholesterol 88mg, Sodium 446mg, Total Carbohydrate 16g, Dietary Fiber 1g, Sugars 0g, Protein 36g, Vitamin A 5563 units, Vitamin C 110 units, Calcium 0 units, Iron 3 units
Curried Marmalade-Mustard Chicken
1/2 cup Dijon mustard
2 tablespoons honey
1/2 tablespoon curry powder
1/2 tablespoon fresh lemon juice
1 pound chicken breast
Simmer first five ingredients in small saucepan for 5 minutes, stirring constantly. Cool. Brush chicken pieces on all sides with half of glaze. Let stand 1 hour at room temperature. Grill over medium heat.
Nutrition Facts
Amount Per Serving: Calories 356 – Calories from Fat 82
Percent Total Calories From: Fat 23%, Protein 33%, Carbohydrate 44%
Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated Fat 2g, Cholesterol 76mg, Sodium 826mg, Total Carbohydrate 39g, Dietary Fiber 1g, Sugars 0g, Protein 29g, Vitamin A 96 units, Vitamin C 3 units, Calcium 0 units, Iron 2 units
Garlic Chicken
1/2 cup water
2 tablespoons soy sauce
1 tablespoon cornstarch
1 tablespoon rice wine, or white wine
1/2 teaspoon chicken bouillon granules
1 tablespoon cooking oil
10 cloves garlic, chopped
6 ounces fresh mushrooms, sliced
4 green onions, thinly sliced
1/2 8 oz. can water chestnuts, sliced
hot cooked rice
Cut chicken into 1/2 inch pieces. Mix sauce ingredients. Stir fry chicken, remove. Add garlic, mushrooms and green onions. Stir fry. Return chicken to wok. Stir in sauce. Serve over rice.
Nutrition Facts
Amount Per Serving: Calories 261 – Calories from Fat 94
Percent Total Calories From: Fat 36%, Protein 46%, Carbohydrate 16%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 1g, Cholesterol 77mg, Sodium 618mg, Total Carbohydrate 11g, Dietary Fiber 1g, Sugars 0g, Protein 30g, Vitamin A 25 units, Vitamin C 4 units, Calcium 0 units, Iron 2 units
Glazed Game Hens
2 1/2 teaspoons grated tangerine or orange peel
2 cups tangerine or orange juice
2 tablespoons cornstarch
3 tablespoons hoisin sauce
1/2 teaspoon crushed red chilies
Mix basting ingredients together and pour over hens in baking pan. Bake in a 450 oven, basting every 10 minutes, 30 to 40 minutes. Place birds on plates. Skim fat from sauce and pour sauce into a bowl.
Nutrition Facts
Amount Per Serving: Calories 1097 – Calories from Fat 697
Percent Total Calories From: Fat 64%, Protein 35%, Carbohydrate 2%
Totals and Percent Daily Values (2000 calories): Fat 77g, Saturated Fat 21g, Cholesterol 557mg, Sodium 460mg, Total Carbohydrate 5g, Dietary Fiber 0g, Sugars 0g, Protein 95g, Vitamin A 463 units, Vitamin C 2 units, Calcium 0 units, Iron 4 units
Grilled Balsamic Chicken
1/4 cup chicken broth
1/2 cup balsamic vinegar
1/3 cup chopped scallions
2 tablespoons Dijon mustard
1 tablespoon minced garlic
1 tablespoon sugar
2 teaspoons Worcestershire sauce
1 teaspoon dry mustard
1 teaspoon cracked black pepper
Rinse chicken pieces and pat dry. Put in a large zip lock baggie. In measuring cup combine remaining ingredients. Pour over chicken, seal bag and refrigerate for 24 hours, turning occasionally. Grill chicken basting with marinade.
Nutrition Facts
Amount Per Serving: Calories 219 – Calories from Fat 70
Percent Total Calories From: Fat 32%, Protein 54%, Carbohydrate 14%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 1g, Cholesterol 77mg, Sodium 355mg, Total Carbohydrate 8g, Dietary Fiber 0g, Sugars 0g, Protein 30g, Vitamin A 57 units, Vitamin C 3 units, Calcium 0 units, Iron 2 units
Holy Basil Chicken
1 green bell pepper, seeded and sliced
1 tablespoon fish sauce
2 tablespoons fresh basil, Holy Basil, sliced
1 jalapeno pepper, seeded
2 cloves garlic
1 onion, sliced
1 red bell pepper, seeded and sliced
1 tablespoon oil
Heat wok, add tablespoon oil and chicken. Stir-fry until chicken is almost done. Puree 2 slices onion, 2 slices bell peppers, 2 cloves garlic, jalapeno, 1 tablespoon oil in blender or food processor. Add pureed mixture from food processor to wok. Stir for one minute. Add rest of peppers and onions. Stir-fry two minutes. Add rest of ingredients and stir-fry one minute. Soy sauce or small amount of salt can be substituted for fish sauce. Serve over steamed rice.
Nutrition Facts
Amount Per Serving: Calories 213 – Calories from Fat 62
Percent Total Calories From: Fat 29%, Protein 55%, Carbohydrate 16%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 1g, Cholesterol 77mg, Sodium 71mg, Total Carbohydrate 8g, Dietary Fiber 1g, Sugars 0g, Protein 29g, Vitamin A 2418 units, Vitamin C 83 units, Calcium 0 units, Iron 1 units
Jamaican Chicken, Rice & Bean Salad
1/3 cup fresh lime juice
1 tablespoon canola oil
2 teaspoons molasses
2 cloves garlic, finely chopped
1 jalapeno pepper, finely chopped
1 pound black beans, adzuki or red beans
1/2 cup chopped scallions
1 red bell pepper
6 tablespoons chopped cilantro
1/2 pound chicken breast, cooked
1/4 cup pickapeppa sauce
Cook rice. Drain and rinse under cold water. Set aside Whisk together lime juice, 2 tablespoon oil, molasses, garlic and jalapeno. Season with salt and pepper. Add beans, scallions, red peppers, 4 tablespoon cilantro and cooked rice. Grill chicken basting with pickapeppa sauce. Cut pieces in half lengthwise and in thin slices against the grain. Add to rice mixture. Garnish with lime wedges and 2 tbs. cilantro.
Nutrition Facts
Amount Per Serving: Calories 475 – Calories from Fat 72
Percent Total Calories From: Fat 15%, Protein 23%, Carbohydrate 62%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 1g, Cholesterol 38mg, Sodium 309mg, Total Carbohydrate 73g, Dietary Fiber 3g, Sugars 0g, Protein 28g, Vitamin A 2404 units, Vitamin C 71 units, Calcium 0 units, Iron 6 units
Linguine with Chicken Sauce
3 ounces sun-dried tomatoes, chopped
boiling water
1 pound boneless skinless chicken breast, cut in chunks
1 teaspoon olive oil
1 onion, chopped
3 cloves garlic
2 tablespoons all-purpose flour
1 cup chicken broth
1 tablespoon fresh parsley
1 teaspoon fresh basil
1 pound linguine, cooked
1/4 cup parmesan, grated
Place the tomatoes in a small bowl and cover them with the water. Set aside. In a 10-inch nonstick skillet, warm the oil over medium-high heat. Add the onions and garlic and cook until lightly browned, about 3 minutes. Stir in the chicken and cook until it is lightly browned, about 10 minutes. Remove the chicken mixture from the skillet and set aside. Stir the flour into the skillet. Add the broth and cook; stirring constantly, until the mixture thickens and boils, 3 to 4 minutes. Drain the tomatoes and add them to the pan. Stir in the parsley, basil and chicken mixture. Reduce the heat and simmer for 10 minutes. Serve over the hot linguine. Sprinkle with the parmesan, if desired.
Nutrition Facts
Amount Per Serving: Calories 717 – Calories from Fat 102
Percent Total Calories From: Fat 14%, Protein 26%, Carbohydrate 60%
Totals and Percent Daily Values (2000 calories): Fat 11g, Saturated Fat 1g, Cholesterol 77mg, Sodium 469mg, Total Carbohydrate 107g, Dietary Fiber 3g, Sugars 0g, Protein 47g, Vitamin A 100 units, Vitamin C 13 units, Calcium 0 units, Iron 4 units
Roasted Chicken Breasts w/Gremolata
1/4 teaspoon kosher salt
3 tablespoons chopped fresh parsley
1 tablespoon rosemary, chopped
2 teaspoons grated lemon zest
freshly ground black pepper to taste
1 pound chicken breast
3/4 cup white wine
1 14 oz. can chicken broth
2 teaspoons arrowroot, or cornstarch
1 teaspoon Dijon mustard
Preheat oven to 425. Place a rack in a roasting pan or large ovenproof skillet. Lightly oil. Mash garlic to a paste with 1/4 teaspoon salt. Combine with parsley, rosemary, lemon zest and pepper. Press breasts with hand to flatten. Place mixture between skin and flesh of chicken. Place breasts on prepared rack and toast for 35 minutes.
Transfer chicken to carving board, cover and keep warm Pour drippings from pan Into small bowl and chill in freezer. Add wine to the roasting pan and bring to boil. Boil until reduced by half. Pour in chicken stock and return to boil and reduce. Skim fat from chilled pan drippings and add to sauce. Thicken with cornstarch. Stir in mustard. Serve sauce over chicken.
Nutrition Facts
Amount Per Serving: Calories 226 – Calories from Fat 70
Percent Total Calories From: Fat 31%, Protein 50%, Carbohydrate 7%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 76mg, Sodium 854mg, Total Carbohydrate 4g, Dietary Fiber 0g, Sugars 0g, Protein 28g, Vitamin A 345 units, Vitamin C 3 units, Calcium 0 units, Iron 2 units
Smoked Barbecued Turkey
1/2 cup salt
1/2 cup sugar
1 quart apple juice
1 tablespoon rosemary
1 tablespoon basil
1/4 cup honey, for basting
Place turkey in brine made from sugar, salt, apple juice rosemary and basil for 8-12 hours. Remove from brine. Rinse well and air dry. Place turkey in the smoker with both upper and lower cavities open to expose the insides to smoke. Smoke 3-3 1/2 hours or longer being careful not to dry bird out. Remove turkey from the smoker and cook in your favorite way. If you desire more smoke flavor, simply increase smoking time and the amount of fuel used. Reduce your cooking time by 10% for each hour in the smoker (up to 40%).
If you choose to smoke the turkey and cook it at the same time (in a covered barbecue grill), baste with a mixture of honey and broth while cooking.
Nutrition Facts
Amount Per Serving: Calories 753 – Calories from Fat 280
Percent Total Calories From: Fat 37%, Protein 48%, Carbohydrate 15%
Totals and Percent Daily Values (2000 calories): Fat 31g, Saturated Fat 9g, Cholesterol 261mg, Sodium 5801mg, Total Carbohydrate 29g, Dietary Fiber 0g, Sugars 0g, Protein 89g, Vitamin A 15 units, Vitamin C 42 units, Calcium 0 units, Iron 6 units
Southwestern “Fried” Chicken
1 tablespoon onion powder
1 tablespoon paprika
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon pepper
2 1/2 pounds boneless skinless chicken breast halves
1 1/2 cups low-fat buttermilk
1/2 cup dry bread crumbs
1/2 cup yellow cornmeal
Vegetable cooking spray
Combine first 7 ingredients in a small bowl; stir well. Rub chicken with 3 tablespoon spice mixture. Set remaining spice mixture aside. Place chicken in a 13 x 9-inch baking dish; let stand 10 minutes. Pour buttermilk over chicken, turning to coat. Cover and marinate in refrigerator 2 hours, turning chicken occasionally. Remove chicken from dish; discard buttermilk.
Preheat oven to 400°. Combine remaining spice mixture, breadcrumbs, and cornmeal in a shallow dish; stir well. Dredge chicken in breadcrumb mixture, and place on a baking sheet coated with cooking spray. Bake at 400° for 20 minutes. Lightly coat chicken with cooking spray, and bake an additional 20 minutes or until chicken is done (do not turn).
Nutrition Facts
Amount Per Serving: Calories 306 – Calories from Fat 87
Percent Total Calories From: Fat 28%, Protein 51%, Carbohydrate 21%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 2g, Cholesterol 98mg, Sodium 333mg, Total Carbohydrate 16g, Dietary Fiber 1g, Sugars 0g, Protein 39g, Vitamin A 862 units, Vitamin C 2 units, Calcium 0 units, Iron 2 units
Tandoori Chicken and Couscous
1/2 teaspoon salt
1/2 teaspoon pepper
1 cup plain nonfat yogurt
1 1/2 tablespoons fresh lime juice
1 1/2 tablespoons ground coriander
1 teaspoon ground turmeric
2 teaspoons grated ginger root
1/4 teaspoon ground red pepper
2 cloves garlic, minced
1/2 teaspoon paprika
6 cups hot cooked couscous
Place chicken pieces in casserole dish and sprinkle with 1/2 the salt and pepper. Combine remaining salt and pepper with yogurt, lime juice and spices (through garlic) in bowl. Pour over chicken and marinate in refrigerator for 8 hours. Uncover and sprinkle with paprika. Bake until done. Serve over couscous.
Nutrition Facts
Amount Per Serving: Calories 1260 – Calories from Fat 110
Percent Total Calories From: Fat 9%, Protein 21%, Carbohydrate 70%
Totals and Percent Daily Values (2000 calories): Fat 12g, Saturated Fat 1g, Cholesterol 78mg, Sodium 432mg, Total Carbohydrate 220g, Dietary Fiber 2g, Sugars 0g, Protein 67g, Vitamin A 301 units, Vitamin C 7 units, Calcium 0 units, Iron 5 units
Photo Edges
Fancy photographic edges are the current rage on the internet. You can purchase an expensive plugin program to create these special effects, or you can download the images following, convert them to masks, and create your own fancy photo edges. Following are a few samples:
To create these effects, you will need to create masks out of the following images. The images are quite large (600×400 pixels), but when you load the masks, they conform to the size of your photo. To load create these edges:
- Have your Layers palette open.
- Open the mask graphic.
- If the graphic is a gif (as these are), increase colors to 16 million colors. This is a very important step since it appears that trying to load a mask in gif format causes PSP to crash!
- Open your photo. Rename this layer “Photo” (right click on the layer name and choose “Properties”).
- Add a new layer and fill with your background color. Name this layer “PhotoEdge”
- On this layer, choose Masks|New|From Image.
- Fill out the window as follows (except choose your edge graphic name in the window that says “This Window”:)
- You should now see your photo showing through with the edges the color you chose for the edge layer.
- Save your mask by choosing Masks|Save to Alpha Channel.
- Delete your mask (Masks|Delete) and say “Yes” when asked if you want to “Merge with Layer”.
- Add another new layer and call this one “Shadow”.
- Choose Selections|Load from Alpha Channel and load your mask selection. Invert your selection. You should now have just your photo selected.
- Choose Selections|Modify|Contract and contract by 2.
- Now apply a drop shadow making it larger than you normally would to compensate for the contraction. Apply with opacity at 100%.
- Adjust the opacity slider on the shadow layer until you get the opacity you like.
- Now, if you have filled your background with any other color than white, you can give your photo a kind of “torn paper” edge. To do this:
- Add another new layer. Name it White Shadow
- Load and invert your selection.
- Contract by 1.
- Add a white drop shadow Opacity 100%, Blur 1, Offset 1, 1
- Repeat and add white drop shadow again except make Offset -1, 1-
- Adjust the opacity slider if necessary to get the look you want.
- Save this graphic as a “psp” file if you think you might want to change it in the future or choose “File|Save a Copy As” and save as a jpg or as a transparent gif.
Feel free to crop or resize the mask graphics before loading. Don’t choose resample though. Resample will smooth the edges too much and you want the rough edge look for these.
Following are 10 mask patterns for you to choose from. Please click on the graphic to load the complete graphic into your browser before saving. If you right click on the graphic below and save it, you will be saving the thumbnail, not the mask. Have fun!
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Another photo edge effect that is quite effective is to fade the photo. Following are a few examples of this effect.
The image on the left was created using the oval mask pattern below. To use this mask:
- Open the mask pattern and rotate the mask pattern 90 degrees to the right.
- Open the graphic to apply the mask to.
- Add a new layer.
- Working on new layer, choose Masks|New|From Image and choose the mask file.
- Flood fill this layer with your background color.
The second picture above was faded by using the following method:
- Select an oval on the base layer with the marquee tool. If it is not positioned where you want it, use the Mover tool (the hand), right click on your selection and while holding down the right mouse button, move your selection.
- Choose Selections|Modify|Feather.
- Set the feather to 10 or so.
- Choose Selections|Invert.
- Set the background color to what you want the background to be and hit delete.
Now to get a little fancier, how do these look?
The picture on the left used the oval mask and the picture on the right the star.
Following are five fade masks. To save the mask graphic, click on the one you want (what you are seeing is a thumbnail of the graphic). When the actual graphic appears on your browser, right click on it and choose to save to your hard drive.
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Chocolate
Chocolate…. What can I say. My husband is a serious chocoholic and always has been. He is also the baker in the family. So, when I changed our eating lifestyle to low-fat, he all but abandoned his baking. But, then I started running across low-fat chocolate recipes. When you substitute cocoa for bakers chocolate, you save a lot of fat grams. And, when you use dutch process cocoa (smoother and less harsh than regular cocoa), you have a real winner! Learning to use applesauce and prune puree (baby food prunes work well) as substitutes for the fat was the final ingredient to fabulous low-fat chocolate desserts. But, keep in mind that even though they are low-fat, they are almost all very high in calories. So, treat yourself every once in a while to a great low-fat chocolate dessert and satisfy that “chocoholic” that lurks within most of us!
Almost Fatfree Chocolate Cupcakes
1 egg
1 egg white
1 tablespoon oil
1/2 cup unsweetened cocoa powder
1 teaspoon vanilla extract
Confectioner’s Sugar
1 1/3 cups all-purpose flour
1/4 cup applesauce, cinnamon flavored
1 1/2 teaspoons baking powder
1 1/2 teasspoons baking soda
1/2 teaspoon salt
2/3 cup skim milk
Preheat oven to 350 deg F. Line 12 muffin cups with paper liners. Combine flour, cocoa, baking powder, soda and salt. Beat the next six ingredients until combined, about 1 min. Stir in flour mixture alternately with milk until just combined. Pour batter into muffin cups. Bake 22 – 25 minutes or until toothpick comes out clean. Remove cupcakes from pan; cool on wire rack 30 min. Sprinkle with sugar, if desired.
Nutrition Facts
Amount Per Serving: Calories 120 – Calories from Fat 20
Percent Total Calories From: Fat 16%, Protein 11%, Carbohydrate 72%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 18mg, Sodium 92mg, Total Carbohydrate 22g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 55 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Banana Fudge Cake
1 cup flour, unbleached
1/2 cup cocoa powder
1 1/2 cups sugar
2 teaspoons baking soda
1/4 teaspoon salt
1 1/2 cups bananas, very ripe, mashed
1/2 cup nonfat buttermilk
2 egg whites
1 1/2 teaspoons vanilla extract
Glaze:
1 1/2 cups confectioners sugar
2 tablespoons cocoa powder
3 tablespoons skim milk
1 teaspoon vanilla extract
1/4 cup chopped walnuts
Combine the flours, cocoa, sugar, baking soda, and salt, if desired, and stir to mix well. Add the banana, buttermilk, egg whites and vanilla extract. Stir to mix well. Coat a 9 x 13″ pan with nonstick cooking spray. Spread the batter evenly in the pan. Bake at 350 deg F for about 35 min., or just until a wooden toothpick inserted in the center of the cake comes out clean. Cool the cake to room temp. To make the glaze, combine the glaze ingredients in a small bowl. If using a microwave oven, microwave the glaze, uncovered, at high power for 35 seconds, or until runny. If using a conventional stove top, transfer the glaze to a small saucepan and place over medium heat for 30 seconds, stirring constantly. Drizzle the glaze over the cake, then sprinkle with chopped walnuts and let harden before cutting into squares and serving.
Nutrition Facts
Amount Per Serving: Calories 457 – Calories from Fat 36
Percent Total Calories From: Fat 8%, Protein 7%, Carbohydrate 86%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 1mg, Sodium 288mg, Total Carbohydrate 98g, Dietary Fiber 1g, Sugars 0g, Protein 7g, Vitamin A 57 units, Vitamin C 4 units, Calcium 0 units, Iron 2 units
Brownie Cheesecake
1 package fudge brownie mix
1 tablespoon water
1 teaspoon vegetable oil
1 jar prune baby food
1 egg white
Vegetable cooking spray
1 cup nonfat cottage cheese
16 ounces Neufchatel cheese, softened
8 ounces nonfat cream cheese, softened
1 1/2 cups sugar
1 tablespoon vanilla extract
1/4 teaspoon salt
3 eggs
1/4 cup semisweet chocolate, mini morsels
Preheat oven to 350°. Combine first 5 ingredients in a bowl; stir well. Spread into bottom of a 9-inch square baking pan coated with cooking spray. Bake at 350° for 25 minutes; let cool on a wire rack. Tear brownies into small pieces. Press half of pieces into bottom of a 9-inch springform pan coated with cooking spray. Set aside. Preheat oven to 300°. Place cottage cheese in a large bowl; beat at medium high speed of a mixer until almost smooth. Add cream cheeses; beat until smooth. Add sugar, vanilla, and salt; beat well. Add eggs, I at a time, beating well after each addition. Stir in chocolate. Pour half of cheese mixture into prepared pan; top with remaining brownie pieces. Pour remaining cheese mixture over brownie pieces. Bake at 300° for 40 minutes or until almost set. Turn oven off, and let cheesecake stand for 40 minutes in oven with door closed. Remove cheesecake from oven, and let cool to room temperature. Cover and chill at least 8 hours.
Nutrition Facts
Amount Per Serving: Calories 197 – Calories from Fat 79
Percent Total Calories From: Fat 40%, Protein 15%, Carbohydrate 45%
Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated Fat 5g, Cholesterol 77mg, Sodium 265mg, Total Carbohydrate 22g, Dietary Fiber 0g, Sugars 0g, Protein 7g, Vitamin A 590 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Chocolate Biscotti
2/3 cup almonds, whole
1 3/4 cups all-purpose flour
1/3 cup unsweetened cocoa powder
1 tablespoon instant coffee, or espresso
1 teaspoon baking soda
1/4 teaspoon salt
1/3 cup semisweet chocolate chips
2 eggs
2 egg whites
1 cup sugar
1 teaspoon vanilla extract
1/2 teaspoon almond extract
Position racks in upper and lower third of oven. Heat oven to 350F. Place almonds in jelly-roll pan and toast until golden. Cool nuts completely. Coarsely chop. Reduce oven temp to 300F. Line cookie sheet with parchment paper. Whisk flour, cocoa, espresso, baking soda, and salt together in bowl. Place one quarter of flour mix and chocolate. chips in food processor; process until very fine. Combine with remaining flour mix. Set aside. Whisk whole eggs, egg whites, sugar, vanilla, and almond extract in bowl until frothy. Stir in dry ingredients. and nuts. Mix will be thick and sticky.
Spoon batter into three 12×2 1/2-inch strips, at least 2 1/2 inches apart, on prepared cookie sheet. Even edges with metal spatula. Bake 45 min. on lower rack. Cool on sheet on wire rack 10 min. Leave oven on. Transfer loaves from parchment to cutting board. Cut into 1/2-inch slices with serrated knife. Arrange cut side down on cookie sheet. Bake 12 min. per side. Cool.
Nutrition Facts
Amount Per Serving: Calories 47 – Calories from Fat 13
Percent Total Calories From: Fat 28%, Protein 10%, Carbohydrate 63%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 7mg, Sodium 31mg, Total Carbohydrate 7g, Dietary Fiber 0g, Sugars 0g, Protein 1g, Vitamin A 11 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Chocolate Fleck Frozen Yogurt
12 ounces evaporated lowfat milk
1 teaspoon vanilla extract
1 cup plain lowfat yogurt, stirred
2 ounces semisweet chocolate chips
3/4 cup sugar
2 teaspoons cornstarch
In medium saucepan, combine sugar and cornstarch. Stir in milk. Cook and stir over moderate heat until thickened and bubbly. Remove from heat; cool to lukewarm. Add vanilla and yogurt. Refrigerate until mixture is cold. Melt chocolate. While chocolate is hot, pour it very slowly into chilled yogurt mixture while stirring gently. Freeze in ice-cream maker according to manufacturer’s directions; or follow refrigerator-freezer instructions previously posted.
Nutrition Facts
Amount Per Serving: Calories 231 – Calories from Fat 48
Percent Total Calories From: Fat 21%, Protein 11%, Carbohydrate 68%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 3g, Cholesterol 5mg, Sodium 89mg, Total Carbohydrate 39g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 756 units, Vitamin C 1 units, Calcium 0 units, Iron 0 units
Chocolate Ice Cream
3 cups lowfat milk
1/4 cup dark corn syrup
2 tablespoons brown sugar
2 large egg yolks
2/3 cup dutch process cocoa
2 tablespoons cornstarch
1 ounce bittersweet chocolate, chopped
1 tablespoon coffee liqueur, or espresso
2 teaspoons vanilla
1 1/2 cups marshmallow cream
In large heavy saucepan, combine 2 1/2 cups milk, corn syrup and brown sugar. Heat over medium heat, stirring to dissolve sugar. Meanwhile, in a mixing bowl, whish together egg yolks, cocoa, cornstarch and the remaining 1/2 cup cold milk until smooth. Gradually whisk the hot milk into egg yolk mixture then return to pan. Cook over medium heat whisking constantly until mixture thickens (about 3 minutes). Remove from heat, add chocolate and stir until melted. Stir in coffee liqueur and vanilla. Transfer custard to large clean bowl and place a piece of wax paper directly over surface. Cool completely. Add marshmallow fluff and mix with a whisk until smooth as possible (the lumps will break down during freezing process). Chill until cold. Pour into canister of an ice cream maker and freeze according to manufacturer’s directions.
Nutrition Facts
Amount Per Serving: Calories 397 – Calories from Fat 70
Percent Total Calories From: Fat 17%, Protein 8%, Carbohydrate 75%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 4g, Cholesterol 77mg, Sodium 177mg, Total Carbohydrate 74g, Dietary Fiber 1g, Sugars 0g, Protein 8g, Vitamin A 359 units, Vitamin C 1 units, Calcium 0 units, Iron 2 units
Chocolate Mocha Cake
1 1/2 cups cake flour
1 1/2 cups sugar
1/2 cup cocoa
1 1/4 teaspoons baking soda
3/4 teaspoon baking powder
1/2 teaspoon salt
3 egg whites
3/4 cup coffee, cooled
1/2 cup skim milk
1/3 cup corn syrup
nonstick cooking spray
Frosting
2/3 cup corn syrup
1 egg white
3/4 teaspoon instant coffee
In large bowl sift together flour, sugar, cocoa, baking soda, baking powder and salt. In small bowl, whisk together remaining ingredients to blend well. Add liquids to dry ingredients whisking until smooth. Pour into 9″ square pan sprayed with cooking spray. Bake at 350x 35 to 40 minutes. Cool completely then frost. To make frosting bring syrup to a boil. In small bowl with electric mixer on high speed beat egg whites until soft peaks form. Add coffee powder and very gradually beat in hot syrup. Continue beating until stiff and shiny about 3 minutes. Spread over cooled cake.
Nutrition Facts
Amount Per Serving: Calories 386 – Calories from Fat 15
Percent Total Calories From: Fat 4%, Protein 5%, Carbohydrate 91%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 1g, Cholesterol 0mg, Sodium 409mg, Total Carbohydrate 88g, Dietary Fiber 0g, Sugars 0g, Protein 5g, Vitamin A 32 units, Vitamin C 0 units, Calcium 0 units, Iron 4 units
Chocolate Orange Meringues
2 egg whites
1/8 teaspoon salt
1/2 cup sugar
1/2 teaspoon vanilla
1 tablespoon unsweetened cocoa
1/2 cup lowfat ricotta cheese
4 ounces lowfat cream cheese
1/3 cup unsweetened cocoa
1/2 cup powdered sugar
1/8 teaspoon grated orange zest
1 tablespoon orange juice
1 12 oz. can mandarin orange sections, drained
Heat oven to 275. Line cookie sheet with parchment paper or brown paper. In small bowl combine egg whites and salt. Beat until foamy. Gradually add sugar and vanilla, beating until stiff peaks form. Sift 1 tbs. cocoa over egg whites and fold into mixture. Using 1/4 cup of meringue, drop 6 individual mounds onto paper-lined cookie sheet. Spread each into 4″ circles with a deep well in the center (forming cups). Bake at 275 degrees for 45 minutes or until dry. Turn oven off and leave in closed oven for 1 hour. Remove from oven and cool completely. Just before serving, combine all filling ingredients except orange segments in food processor. Process until smooth. Spoon mixture evenly into meringues. Top with orange segments. Drizzle with warm hot fudge topping if desired.
Nutrition Facts
Amount Per Serving: Calories 233 – Calories from Fat 48
Percent Total Calories From: Fat 21%, Protein 10%, Carbohydrate 69%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 3g, Cholesterol 27mg, Sodium 194mg, Total Carbohydrate 40g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 885 units, Vitamin C 18 units, Calcium 0 units, Iron 1 units
Chocolate Pound Cake
2 1/4 cups cake flour, sifted
1 teaspoon cake flour
1/4 cup margarine
1/4 cup prune puree
3/4 cup sugar
3 egg whites
2 teaspoons vanilla
1/4 cup dutch process cocoa
3/4 teaspoon baking soda
1/4 teaspoon salt
8 ounces vanilla low-fat yogurt
1 teaspoon powdered sugar
Coat bottom and sides of a loaf pan with cooking spray. Sprinkle with 1 tsp. flour and set aside. Cream margarine with prune puree. Gradually add sugar and beat well. Add egg whites and beat 4 minutes or until well blended. Add vanilla. Combine remaining flour, cocoa, soda and salt. Add to creamed mixture alternatively with yogurt, beginning and ending with dry ingredients. Pour batter into prepared pan. Bake at 350 degrees for 55-60 minutes, or until a toothpick comes out clean. Cool in pan 10 minutes before removing.
Nutrition Facts
Amount Per Serving: Calories 143 – Calories from Fat 31
Percent Total Calories From: Fat 21%, Protein 8%, Carbohydrate 70%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 1mg, Sodium 139mg, Total Carbohydrate 25g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 177 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Chocolate Raspberry Brownies
1 1/2 cups sugar
3/4 cup unsweetened cocoa powder
1 cup fat-free egg substitutes
1 10 oz. jar sugar-free raspberry preserves, or apricot, or cherry)
1 teaspoon vanilla
1/2 teaspoon salt
1/2 teaspoon baking soda
1/4 teaspoon almond extract
1 cup flour
Thoroughly coat a 9×13 inch pan with nonstick cooking spray and dust with flour. With an electric mixer, combine sugar and cocoa. Gradually pour in egg substitutes and raspberry jam, beating on low-speed until sugar is no longer grainy. Add vanilla, salt, and almond extract and beat briefly to mix. Combine flour and baking soda and stir in with a flexible rubber spatula. Do not over mix. Turn into prepared pan. Bake in preheated 325-degree oven 30-35 minutes. Brownies should be slightly underbaked but not runny in the center. Allow to cool and cut into 2×2″ squares.
Nutrition Facts
Amount Per Serving: Calories 158 – Calories from Fat 7
Percent Total Calories From: Fat 4%, Protein 5%, Carbohydrate 90%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 170mg, Total Carbohydrate 36g, Dietary Fiber 0g, Sugars 0g, Protein 2g, Vitamin A 1 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Cocoa-Molassas Bundt Cake
1 3/4 cups flour
3 tablespoons dutch process cocoa
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1 1/2 cups low-fat buttermilk
1 cup sugar
1/2 cup applesauce
1/2 cup molasses
1 egg
2 tablespoons margarine
3 egg whites, beaten until stiff
Preheat oven to 350. Spray 10 inch bundt pan with nonstick cooking spray. Flour lightly. Combine flour, cocoa, baking powder, baking soda and salt. In another bowl combine buttermilk, sugar, applesauce, molasses, egg and margarine. Add flour mixture to applesauce mixture. Beat with electric mixer into until applesauce is moistened. Beat on high speed 3 minutes. Gently fold in beaten egg whites. Pour batter into prepared pan. Bake 55 minutes, or until toothpick comes out clean. Cool 15 minutes. Sprinkle with confectioner’s sugar.
Nutrition Facts
Amount Per Serving: Calories 215 – Calories from Fat 27
Percent Total Calories From: Fat 12%, Protein 9%, Carbohydrate 79%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 19mg, Sodium 340mg, Total Carbohydrate 43g, Dietary Fiber 0g, Sugars 0g, Protein 5g, Vitamin A 116 units, Vitamin C 0 units, Calcium 0 units, Iron 3 units
Devil’s Food Fudge Cake
1/2 cup prune puree
3 egg whites
1 1/2 teaspoons vanilla
1 cup flour
2 tablespoons flour
1 cup sugar
2 tablespoons sugar
3/4 cup dutch process cocoa
1 1/2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
Preheat oven to 350 degrees. Coat a 9″ baking pan with cooking spray. In bowl, combine 1 cup water, prune puree, egg whites and vanilla; beat to blend thoroughly. Combine all dry ingredients. Mix with wet ingredients. Spread batter in pan, bake for 30 minutes.
Nutrition Facts
Amount Per Serving: Calories 192 – Calories from Fat 9
Percent Total Calories From: Fat 5%, Protein 8%, Carbohydrate 87%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 195mg, Total Carbohydrate 42g, Dietary Fiber 1g, Sugars 0g, Protein 4g, Vitamin A 161 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Double Chocolate Mousse Pie
cooking spray
1 1/4 cups chocolate graham cracker crumbs
3 tablespoons sugar
1/4 cup prune puree
3 cups nonfat milk
2 packages instant chocolate pudding mix
1 1/2 cups light cool whip
Preheat oven to 375 degrees. Coat 9″ pie plate with cooking spray. In large bowl mix cracker crumbs and sugar. Cut in prune puree with pastry blender until mixture resembles coarse crumbs. Press into pie plate. Bake 15 minutes then cool on rack. Pour milk into large bowl, add pudding mix and whisk 2 minutes. Gently fold in 1 cup whipped topping. Spoon in prepared shell. Chill at least 2 hours. Garnish with additional topping.
Nutrition Facts
Amount Per Serving: Calories 243 – Calories from Fat 35
Percent Total Calories From: Fat 15%, Protein 9%, Carbohydrate 77%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 4g, Cholesterol 2mg, Sodium 236mg, Total Carbohydrate 47g, Dietary Fiber 0g, Sugars 0g, Protein 5g, Vitamin A 408 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
Fat-Free Chocolate Cake
Cake:
1 1/4 cups flour
1 cup sugar
1/2 cup unsweetened cocoa
1/4 cup cornstarch
1/2 teaspoon baking soda
1/2 teaspoon salt
4 egg whites
1 cup water
1/2 cup light corn syrup, (or dark)
Glaze:
1/3 cup cocoa
2/3 cup powdered sugar
1 teaspoon vanilla extract
1 egg white
1 tablespoon water, or as needed
Cake: preheat oven to 350 degrees F. Spray 9 inch square baking pan with cooking spray. In large bowl, combine flour, sugar, cocoa, cornstarch, soda and salt. In medium bowl, whisk together egg whites, water and corn syrup. Stir egg mixture into flour mixture until smooth. Pour into baking pan. Bake 1/2 hour or until cake springs back when lightly touched. Cool on wire rack 10 minutes. Glaze: beat together cocoa, powdered sugar, vanilla, egg white and water by droplets. Drizzle glaze over warm cake. To serve, cut into squares.
Nutrition Facts
Amount Per Serving: Calories 330 – Calories from Fat 12
Percent Total Calories From: Fat 4%, Protein 7%, Carbohydrate 89%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 1g, Cholesterol 0mg, Sodium 310mg, Total Carbohydrate 74g, Dietary Fiber 1g, Sugars 0g, Protein 6g, Vitamin A 2 units, Vitamin C 0 units, Calcium 0 units, Iron 2 units
French Quarter Chocolate Torte
1/4 cup light molasses
1/4 cup dark corn syrup
1/4 cup firmly packed brown sugar
1 teaspoon instant coffee powder, dissolved in 1 tablespoon hot water
2 tablespoons bourbon whiskey
1 teaspoon vanilla
2 egg yolks
1/2 cup finely ground almonds
1 cup fresh bread crumbs, finely ground
1/3 cup dutch process cocoa
4 egg whites, at room temperature
1/4 teaspoon cream of tartar
Preheat oven to 350 degrees. Line 9″ springform pan with parchment paper; spray lightly with cooking spray. In small saucepan, combine molasses, corn syrup, brown sugar, diluted coffee, bourbon and vanilla extract. Stir well and place over medium heat. Cook 1 to 2 minutes or until melted and syrupy. Do not boil. Remove from heat. In small bowl with mixer at medium speed, beat egg yolks about 2 minutes or until thick and lemon-colored. Slowly beat molasses syrup into yolks, continue beating until mixture is consistency of thick cream. In another small bowl, stir together almonds and bread crumbs. Sift cocoa powder into crumb mixture, stir to mix well. With rubber spatula, fold cocoa mixture into yolk mixture. Beat egg whites until frothy. Add salt and cream of tartar. Increase speed and beat until stiff peaks form. Fold 1/3 egg whites into cocoa mixture. Gently fold in remaining whites. Spoon batter into prepared pan. Bake on middle rack of oven for 20 to 25 minutes, or until a thin skewer comes out fairly clean. Remove from oven and let cool completely. Remove from pan, peel off paper and sift confectioner’s sugar over top of cake.
Nutrition Facts
Amount Per Serving: Calories 232 – Calories from Fat 62
Percent Total Calories From: Fat 27%, Protein 11%, Carbohydrate 58%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 1g, Cholesterol 52mg, Sodium 166mg, Total Carbohydrate 34g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 79 units, Vitamin C 0 units, Calcium 0 units, Iron 2 units
Low-Fat Brownies
1/2 cup flour
1/2 cup dutch process cocoa
1/2 teaspoon baking powder
1/2 cup sugar
1/2 cup light brown sugar
2 tablespoons canola oil
4 tablespoons prune puree
4 large egg whites
2 teaspoons vanilla
Preheat oven to 350. Spray 8″ square baking pan with cooking spray. In small bowl combine flour, cocoa and baking powder. In medium bowl stir together sugar, brown sugar, oil and prune puree. Add egg whites and vanilla. Gradually stir in cocoa mixture until blended. Pour into prepared pan and bake 15 to 20 minutes or until brownies begin to pull away from sides of pan. Sprinkle with confectioner’s sugar.
Nutrition Facts
Amount Per Serving: Calories 121 – Calories from Fat 25
Percent Total Calories From: Fat 21%, Protein 8%, Carbohydrate 71%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 60mg, Total Carbohydrate 21g, Dietary Fiber 0g, Sugars 0g, Protein 2g, Vitamin A 67 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Mississippi Mud Sauce
1/3 cup miniature marshmallows
1 tablespoon dutch process cocoa
2 teaspoons dutch process cocoa
1 tablespoon cornstarch
1 cup skim milk
1 tablespoon light corn syrup
1 teaspoon vanilla
1/4 teaspoon cinnamon
1/4 cup miniature marshmallows
1 tablespoon pecans, chopped
Combine 1/3 cup marshmallows, cocoa and cornstarch in small saucepan. Gradually stir in milk and corn syrup. Cook over medium heat, stirring constantly until thickened. Remove from heat, stir in vanilla and cinnamon. Let cool. Stir in 1/4 cup marshmallows and pecans. Serve over ice milk or angel food cake.
Nutrition Facts
Amount Per Serving: Calories 44 – Calories from Fat 4
Percent Total Calories From: Fat 8%, Protein 7%, Carbohydrate 85%
Totals and Percent Daily Values (2000 calories): Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 18mg, Total Carbohydrate 9g, Dietary Fiber 0g, Sugars 0g, Protein 1g, Vitamin A 32 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Mocha Chip Cookies
1/4 cup reduced calorie margarine
1/3 cup sugar
1/4 cup firmly packed brown sugar
1/4 cup frozen egg substitute
1 cup flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup dutch process cocoa
1 tablespoon instant coffee, or instant espresso granules
1/3 cup semisweet chocolate bits
vegetable cooking spray
Beat margarine at medium speed of an electric mixer until creamy; gradually add sugars, beating well. Add egg substitute, beat well. Combine flour, baking soda, salt, cocoa and coffee granules. Add to margarine mixture, beat until just blended. Stir in chocolate morsels. Drop dough by level tablespoonfuls, 2 inches apart, onto cookie sheets coated with cooking spray. Bake at 375 for 5 to 6 minutes. Remove from cookie sheets and cool.
Nutrition Facts
Amount Per Serving: Calories 76 – Calories from Fat 24
Percent Total Calories From: Fat 32%, Protein 6%, Carbohydrate 62%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 0mg, Sodium 84mg, Total Carbohydrate 12g, Dietary Fiber 0g, Sugars 0g, Protein 1g, Vitamin A 125 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Triple Chocolate Cheesecake
1 1/3 cups chocolate graham cracker crumbs, (about 16 crackers)
Vegetable cooking spray
3 tablespoons dark rum
3 ounces semisweet chocolate
1/4 cup chocolate sauce
8 ounces nonfat cream cheese, softened
8 ounces Neufchatel cheese, softened
1 cup sugar
2 tablespoons unsweetened cocoa
1 teaspoon vanilla extract
1/4 teaspoon salt
2 eggs
1/2 cup low-fat sour cream
1 tablespoon sugar
2 teaspoons unsweetened cocoa
Chocolate curls (optional)
1/4 cup sugar
1 tablespoon margarine
1 tablespoon egg white
Preheat oven to 350°. Place first 3 ingredients in a bowl; beat at medium speed of a mixer until blended. Add crumbs; stir well. Firmly press mixture into bottom and 1 inch up sides of an 8-inch springform pan coated with cooking spray. Bake at 350° for 10 minutes; let cool on a wire rack. Turn oven down to 300°. Combine rum and chocolate squares in the top of a double boiler. Cook over simmering water 2 minutes or until chocolate melts, stirring frequently. Remove from heat; add chocolate syrup, stirring until smooth. Place cheeses in a large bowl; beat at medium speed of a mixer until smooth. Add 1 cup sugar, 2 tablespoon cocoa, vanilla and beat until smooth. Add rum mixture; beat at low speed until well blended. Add eggs, 1 at a time, beating well after each addition. Pour cheese mixture into prepared pan; bake at 300° for 40 minutes or until almost set. Combine sour cream, 1 tablespoon sugar, and 2 teaspoons cocoa; stir well. Turn oven off, and spread sour cream mixture over cheesecake. Let cheesecake stand for 45 minutes in oven with door closed. Remove cheesecake from oven, and let cool to room temperature. Cover and chill at least 8 hours. Garnish with chocolate curls.
Nutrition Facts
Amount Per Serving: Calories 183 – Calories from Fat 65
Percent Total Calories From: Fat 35%, Protein 9%, Carbohydrate 52%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 4g, Cholesterol 56mg, Sodium 167mg, Total Carbohydrate 24g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 469 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Low-Fat Lifestyle Forum
This forum is for people who are interested in adopting a low-fat lifestyle or for those who are already living a low-fat lifestyle. My husband and I currently consume 20-40 grams of fat each day. I count grams of fat rather than calculate the percentage of fat/calories because I find it much easier and less complicated. Our daily fat percentage of calories runs from 10% to 20% . Today we have lost a significant amount of weight and we are very healthy and full of energy. Living a low-fat lifestyle is not difficult, it just takes a little organization and a committment to change the way you eat as a lifestyle change, not as a diet. The problem with a diet is that when you think about going on a diet, you think of it as having a beginning and an end. The end is the problem. I have been on numerous diets in my lifetime and lost more weight than I care to think about, only to gain it all back in less time than it took to lose it! Making a commitment to living a low-fat lifestyle for the rest of your life is the key. All the recipes in this forum are 15 grams of fat or less per serving and most are under 10 grams.
Why this forum? I am starting and maintaining this forum as a place where people living a low-fat lifestyle can exchange ideas, cooking tips and recipes, and to provide people interested in living a low-fat lifestyle with the tools they will need and perhaps some inspiration. When I searched the net looking for low-fat recipes, I found that most are vegetarian. We eat vegetarian frequently, but we also eat meat. There are now quite a few other sites on the net where you can find low-fat recipes. Most are listed on my Links page.
I have learned a lot the last few years about low-fat cooking techniques, how to eat low-fat, and have discovered some very good low-fat products. I also have an extensive library of low-fat recipes. So, I thought that sharing these tips and recipes on the net would be fun and informative. Bon Appetit!
Installing PSP 7
Installing Paint shop Pro is pretty much a “no brainer”. You put the CD in and choose “install”. The only recommendation I have regarding installation is that you might want to change the folder where it installs. If you let it auto install, the program will install in C:/Program Files/JASC/Paint Shop Pro 7. That’s buried pretty deep and can be a real pain if you need to visit the folder where the program in installed. I have mine installed in C:/Paint Shop Pro 7.
When you are done installing the program, take a look at all the added files on the CD. There are lots of additional graphics and this is where you will find the tutorials for the Web Sets provided on the CD.
Once the program is installed, your listing of sub folders will look similar to the graphic below. I have a few extra directories created to hold graphics I don’t want loaded into the Cache when a tool is loaded. I’ll address these later in this tutorial.
Following is a listing of the sub-folders contain:
Anims
This folder contains elements used by Animation Shop.
Brushes
This folder contains your brush files. The default brush file is “jascbrush.jbr”. When you create your own custom brushes, they will be in “UBrush.jbr”.
Cache
Paint Shop Pro 7 uses Cache to pre-load the graphics contained in the Tubes, Shapes, Brushes, Patterns and Textures folders. This action is performed the first time you open the associated tool. If you have numerous graphics in any of these folders, it can cause performance problems in slower machines with low amounts of ram. Fortunately JASC provides you with a way to intelligently handle this situation. Under File>Preferences>File Locations, you can set up to 3 folders to pre-load graphics from (see Customizing tutorial). By organizing your folders, you can keep the graphics you use most in the primary folders and graphics you use rarely in sub-folders. As you can see by the above graphic of my sub-folders, I have several pattern and texture folders for this purpose.
Camera
When you install Paint Shop Pro, you will be asked if you want to install Digital Camera Support for various cameras. If you install camera support, the files will be in this folder.
Frames
The frames in this folder are the default frames that come with the program. You will find numerous other frames including some very nice edge frames on the Paint Shop Pro 7 installation disk in a folder called Frames. If you download frames created by other people, all you need to do is to place the frames (assuming they are unzipped and have a “pfr” extension) in this folder and the next time you call up frames, the new frames will load into Cache.
Gradients
This folder is where all your gradient presets are stored. When you create new presets, they are also stored in this folder. If you download gradient presets from the internet, just place them here. The gradient file extension is “jgd”.
Patterns
Any graphic placed in the Patterns folder, saved as a “.bmp” will be available as a choice through the new Color Palette and will be an available choice when you use the Sculpture tool.
Presets
Many of the new Effects available in Paint Shop Pro 7 allow you to save the current configuration of the effect as a “preset”. All those presets are saved into this folder.
Shapes
This folder contains all the shapes available to the shapes tool. There are several shapes files that don’t pre-load with the program on the CD. If you want those shapes available, simply copy the files and paste them into the Shapes folder.
Styled Lines
This folder contains presets for styled lines.
Textures
This folder contains greyscale images saved as “.bmp” files. These textures work with the setting on the Color Palette and are the textures used by Effects>Texture Effects>Texture.
Tubes
This folder contains the default tubes that come with the program. There are tons of tubes available for free on the Internet (just do an Internet search for PSP Tubes). Tube files can be rather large, so I recommend you only keep frequently used tubes in the main sub-folder. Create a Tubes1 folder for tubes you rarely use and set the File Location (See Customizing PSP) to the sub folder when you need these tubes.