Green Salad with Sun-Dried Cherry Vinaigrette

Ingredients

1/2 cup dried cherries
1/2 cup apple cider
1/4 cup balsamic vinegar
1/4 tsp powdered mustard
1/4 cup minced red onion
1 garlic clove, minced
1 tsp minced lemon zest
3 tbsp fresh lemon juice
1/4 cup chopped fresh basil
1/4 cup chopped parsley, preferably flat-leaf Italian
1/4 cup olive oil
1/4 tsp salt
1/2 tsp freshly ground pepper
8 cups mixed field greens, mache and/or arugula

Directions

Combine dried cherries, apple cider and balsamic vinegar in a small stainless steel saucepan. Bring to a boil and remove from heat. Let stand until cool. Drain off juices and reserve.
Coarsely chop half of cherries; reserve remainder whole.
In a medium mixing bowl, combine powdered mustard, red onion and garlic. Add chopped cherries and 1/4 cherry cooking liquid. Add lemon zest, lemon juice, basil, parsley, oil, salt and pepper; blend well. Let dressing stand at room temperature about 30 minutes to allow flavors to fully develop; don’t refrigerate.
Rinse and dry greens. Place in a large bowl. Toss greens with dressing to coat. Sprinkle whole cherries over salad.

Serving: 6

Per serving: 137 calories, 9 grams of fat

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Smothered Chicken

Ingredients

Nonstick cooking spray
3  tablespoons flour
1/2  cup chopped onion
1  tablespoon chopped fresh garlic
1/2  teaspoon celery seeds
1  tablespoon soul food seasoning (see below)
1  teaspoon freshly ground black pepper
1 1/2  pounds skinless, boneless chicken breasts

Directions

Mix flour with 4 tablespoons of water to make a thin sauce. In a nonstick skillet coated with cooking spray, heat flour mixture over medium-low heat, stirring continuously for 10 minutes or until a smooth sauce is formed (add more water if necessary). Stir in remaining ingredients and two cups of water. Add chicken. Cover and simmer for about 45 minutes, or until chicken  is cooked through. Serves four.

Per serving :

calories: 202
fat: 4 g (18 percent of calories)
saturated fat: 1 g (4 percent of calories)
dietary fiber: 0 g
cholesterol: 73 mg
sodium: 63 mg
calcium: 12 mg
protein: 27.5 g
carbohydrates: 0 g
Diabetic exchange per serving: 4 1/2 meats

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BEET AND POTATO SALAD   

Ingredients

1-1/2 pounds small red potatoes
2 bunches fresh beets, washed, all but 1 inch of stems removed
1 bunch green onions, thinly sliced
2 tablespoons prepared mustard
1 teaspoon horseradish
1 tablespoon olive oil
1-1/2 tablespoons red wine vinegar
Salt and pepper to taste

Directions

Place potatoes in a large saucepan, half covered with water; boil 15  minutes. Add beets. Boil until beets are tender, about 15 minutes.   Drain; rinse with cold water. Cut potatoes and beets in quarters;   chill 1 hour.
Combine remaining ingredients in a small bowl. Place potatoes and  beets in serving bowl; toss with dressing until well coated.

Serves 6 to 8.

Per serving: 145 calories, 2.8 grams fat, 0  milligrams cholesterol, 27.8 grams carbohydrates, 5.1 grams fiber, 4.1  grams protein, 157 milligrams sodium.

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Fresh Herb Vinaigrette

Ingredients

1/3 cup red wine vinegar
1/4 cup water
3 tablespoons olive or vegetable oil
2 tablespoons lemon juice
2 cloves garlic, minced
2 tablespoons Equal® SpoonfulT
3 tablespoons minced fresh or 1 teaspoon dried rosemary leaves
3 tablespoons minced fresh or 1/2 teaspoon dried thyme leaves
3 tablespoons minced fresh or 1 teaspoon dried oregano leaves
3 tablespoons minced fresh or 1 teaspoon dried basil leaves
1/2 teaspoon salt
1/4 teaspoon pepper

Directions

Combine all ingredients in covered jar; shake to mix.

Serving Size: 1/6 recipe (3 oz. meat) with 2 Tbsp. vinaigrette

USA: Omega 3 – Herbalifeline

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Braeburn Apple Brown Rice Salad

Salad:

3 Braeburn apples
2 T Lemon juice
3-1/2 c Cooked quick brown rice
3 Skinless, boneless chicken breast halves, cooked and cut into chunks
1 Red bell pepper (medium), seeded, trimmed, and chopped
1/4 c Green onion, sliced

Vinagrette:

3 T Olive oil
1/4 c Parsley, chopped
3 T Rice vinegar
2 t Dijon-style mustard
2 cloves Garlic
1 t Sugar
1/2 t Salt
Black pepper to taste

Directions

Whisk together vinaigrette ingredients until well combined. Core apples and cut into 1 inch chunks. Gently toss with lemon juice. Combine with remaining ingredients and chill until ready to serve.

Makes 6 servings.
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My Oven Fried Chicken

Ingredients

1 1/2 C. instant dry milk powder
1 T. paprika
4 boneless, skinless chicken breast halves
2 tsp. poultry seasoning
1/4 tsp. black pepper

Directions

Combine the dry milk powder and seasonings in a zip bag. Add chicken, one piece at a time, and shake to coat. Place in an 8 x 8 inch baking pan that has been sprayed with cooking spray. Bake, uncovered, at 350′ for 30 minutes or till juices run clear. May also use pork chops. Bake chops for 1 hour or till done. Pork chop fat grams will be different.

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Berry Shiny Glaze

Ingredients

1/3 c. fresh raspberries or strawberries
2/3 c. apple juice concentrate
4 tsp. cornstarch

Directions

Blend all ingredients on high for one minute until creamy.
Pour into saucepan and cook over medium-high, stirring constantly until thick and clear.

Yields 3/4 Cup

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Low-fat Tuna Casserole

Ingredients

1 box of macaroni and cheese (use one that has powdered cheese)

2 tsp of butter or margarine (optional)

1/4 cup chopped onion

1/4 cup skim milk

1 can low-fat cream of mushroom soup

2 cans tuna in spring water, drained

1 small can of early young peas

Directions

Boil the noodles according to package directions. In a non-stick skillet, sauté onions until glazed using the margarine or a little water. Mix in the remaining ingredients, including the noodles, and pour all into a casserole dish. Bake in a preheated 350-degree oven for 20 minutes. Sprinkle a little non-fat cheese on top before baking.

USA: Protein Powder

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Peaches in Fresh Berry Coulis

To choose a perfect peach, use your nose. It should exude an intense fragrance.

Ingredients

4 large ripe peaches, peeled, pitted, and sliced
Zest and juice of 1 lemon
1 cup fresh raspberries
1/2 cup whole blueberries or blackberries
1/3 cup honey
Crushed amaretto cookies (optional)

Directions

Place peach slices in a large bowl, add zest and juice, and toss well to combine. In a blender or food processor, puree berries and honey. Press puree through a fine mesh sieve to remove seeds. Pour berry puree over peaches and toss to combine. Cover and refrigerate for at least 1 hour. Stir gently before serving and garnish with amaretto cookie crumbs, if desired.

Makes 4 servings.
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Cherimoya Smoothie

For a thick smoothie, use frozen fruit and chill all ingredients as well as the serving container. Drink immediately.

Ingredients

2 cups frozen cherimoya pulp, seeds removed
2 cups frozen banana chunks
1 cup skim milk
1 (8-ounce) carton strawberry or plain non-fat yogurt
Optional: 1/2 teaspoon flavoring extract, i.e., coconut , almond, vanilla, or strawberry

Directions

Combine all ingredients using a knife blade in food processor or blender and mix to a slushy consistency. Serve immediately.

Servings: 2

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Krab Kakes

This recipe is a real treat for vegetarians who miss the seafood specialties of the U.S. East Coast. But would you look at this: there’s almost no fat, little salt, lots of protein, and a heck of a lot of flavor! Best served with salad, you can precede these little expressions of delight with a light tomato soup and serve with a seafood cocktail sauce (check the ingredients first!) or simply with slices of lemon.

Ingredients:

14 to 16 oz. prepared seitan (see below)
2 cups 1-cm-cube bread crumbs
2 tablespoons fresh, minced onion
1 ripe plantain
2 teaspoons lemon juice and pulp
5 dashes Tabasco sauce
4 tablespoons mayonnaise (see below)
8 teaspoons Old Bay (see below)
1/4 cup or less of chopped dried nori (seaweed)
1 teaspoon fresh parsley, chopped

Method:

Cut the seitan into pieces roughly 1cm by 1cm by 3cm — you know, the size of picked crab meat. Gently mix it in a large bowl with the bread crumbs. Add the onion and mix again.

Process the plantain with the lemon juice and Tabasco sauce in a food processor or with an electric blender until smooth. Add this blend to the seitan mixture and gently stir. Add the mayonnaise, Old Bay, nori, and parsley, and stir. Cover and chill at least one hour.

Dust hands with flour and shape the mixture into 12 or 15 patties or balls. Bake on a cookie sheet at 350 degrees F until brown and heated through (30 or 40 minutes). Serve hot, garnished with parsley and a slice of lemon. Squeeze a lemon over them and/or flavor with Tabasco sauce.

Notes:

Important notes about seitan: Seitan is available in natural food stores, prepared, flavored, and packaged in tubs. This seitan is not recommended, because it is seasoned for Asian dishes and has ginger in it. Ginger is not an appropriate flavoring for a crab cake, vegetarian or not! Your best bet is to obtain unflavored seitan or to make it yourself. Arrowhead Mills sells packages of “Seitan Quick Mix,” which is easy to prepare. (Seitan can also be made from scratch with normal bread flour, but this process is long and tricky.) Finally, to get a nice seafood flavor in the seitan, toss a handful or two of dried nori (seaweed) and a teaspoon of Old Bay into the water as the seitan dough boils.

Note about mayonnaise: You can purchase prepared vegan mayonnaise from many natural-food stores, and it can also be made from tofu. I don’t have a tofu-mayo recipe; Nasoya’s “Nayonaise” works well.

Note about Old Bay: This is a blend of spices easily found on the U.S. East Coast. Now that McCormick has bought the original company, it’s distributed nationwide and can be found in the fresh fish area or spice aisle of any large supermarket. If you can’t find it, any other blend of crab boil should do.

Preparation time is about an hour, plus preparation time for the seitan.

Yields 12 to 15 krab kakes.

When preparing this recipe and any other food you enjoy, please use organically-grown vegetables, fruits, grains, and flavorings. The Earth you save may be your own.
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Basic Beef Rub

Ingredients

1/2 Cup Pickling Salt
1/4 Cup Garlic Powder
1/4 Cup Onion Powder
2 Tbs. ground Thyme
2 Tbs. ground Bay Leaf
2 Tbs. ground Mustard
2 Tbs. Paprika
2 Tbs. Black Pepper

Directions

Mix thoroughly and put into a shaker-type dispenser. Place the meat on a rack over a pan large enough to contain it, and rub the mix well into the meat. Load it with all that will adhere. If you don’t have enough, mix another batch because, you will use any leftover soon. Or you may put it into shakers and provide at the dinner table.

Italian Recipes

Southwestern Apricot Salsa

Ingredients

Fresh Apricots
4 oz. red onion
1 oz. olive oil
1 oz. cilantro, chopped
1 oz. lime juice
1 oz. lemon juice
2 tsp.white wine vinegar
chopped Jalapeno pepper, minced
1/2 tsp.lime peel, grated
1/2 tsp. ground cumin
White pepper, to taste
salt, to taste

Directions

Combine apricots and remaining ingredients in bowl, stirring gently. Cover and refrigerate until served.

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Strawberry Chicken Salad

Ingredients

1 c. grilled, chilled, cubed chicken breast
2 Tbs. no fat, Strawberry yogurt (not fruit on the bottom)
2tsp. skim milk
2 c. Lettuce
3 sliced strawberries
2 Tbs. dried cherries
1 cup. Cubed melon

Directions

Toss chicken in yogurt and milk, set on bed of lettuce and surround with fruit.

GORGONZOLA AND RED PEAR RISOTTO

Toss Italian greens like arugula and radicchio with a vinaigrette dressing and toasted walnuts for a fresh starter, and offer crunchy seeded breadsticks alongside this unusual risotto. Finish up with chocolate biscotti and espresso.

Ingredients

3 1/2 cups (about) canned vegetable broth
1 cup dry white wine
1 1/2 tablespoons olive oil (preferably extra-virgin)
1 cup arborio rice or medium-grain white rice
2 tablespoons chopped fresh sage or 2 teaspoons dried rubbed sage
1/3 cup crumbled Gorgonzola cheese (about 2 ounces)
1 ripe unpeeled red-skinned pear, halved, cored, diced

Directions

Bring vegetable broth and white wine to simmer in heavy small saucepan over medium heat. Reduce heat to low; keep mixture warm.

Heat oil in heavy medium saucepan over medium heat. Add rice and sauté until translucent,about 2 minutes. Add all but 1/2 cup broth mixture to rice. Simmer uncovered 15 minutes, stirring often. Mix in sage. Cook until rice is tender but still firm to bite and risotto is creamy, adding remaining broth mixture 1/4 cupful at a time if risotto is dry, about 5 minutes longer. Mix in Gorgonzola and pear. Cook until cheese melts and pear is heated through,about 1 minute. Season with salt and generous amount of pepper.

Serves 2, can be doubled.
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Ingredients:

2 cups sugar
3/4 cup Sunsweet Lighter Bake (fat substitute product)
4 egg whites
2 teaspoons vanilla
2 1/4 cups all-purpose flour
2 teaspoons baking soda
2 teaspoons cinnamon
1 teaspoon nutmeg
1/2 teaspoon salt
3 cups grated carrots
1 cup raisins

Directions:

Preheat oven to 375 degrees. Coat a 13×9-inch baking pan with vegetable cooking spray; set aside. In mixing bowl, beat sugar, Lighter Bake, egg whites and vanilla. In another bowl, combine flour, baking soda, cinnamon, nutmeg and salt; add to lighter Bake mixture, blending well. Stir in carrots and raisins. Spread batter in prepared pan. Bake 30 to 35 minutes or until pick inserted into center comes out clean. Cool in pan on rack. Spread evenly with frosting, if desired. Cut into squares.

Yield: 12 Servings

Per serving: Calories 310 (11% calories from fat); Protein 5g; Fat tr; Carbohydrate 74g. Frosting: Light Cream Cheese

Frosting: Beat together 6 ounces light cream cheese (1/3 less fat than cream cheese), 3 cups powdered sugar sifted, and 1/2 teaspoon vanilla until smooth and creamy. Nutrients per serving: Calories 155 (20% calories from fat); Protein 1g; Fat 3.5g; Carbohydrate 30g

Category: Desserts, Cakes, Light

Tips & Tricks: Home

Ingredients

2 tablespoons safflower oil — or other veg oil
2 pounds boneless turkey breast — cut in 4 fillets
1 large shallot — minced
1 clove garlic — minced
2 tablespoons flour
1 cup chicken stock
salt
fresh ground pepper
1 tablespoon fresh tarragon — chopped
OR 1 1/2 tsp dried tarragon
1 cup plain yogurt — room temperature

Directions

Heat the oil in a skillet large enough to hold the turkey fillets in one layer. Over moderate heat, saute the turkey pieces, turning occasionally, until well browned. Remove to a warm place.
Saute the minced shallot and garlic in the skillet juices 3-4 minutes, stirring frequently until soft. Stir in the flour, a little at a time, to make a smooth paste and cook 1 minute, stirring; then gradually stir in a little of the chicken stock, continuing until the stock is used up and the sauce is smooth and quite thick.
Return the turkey pieces to the pan, season with a little salt and fresh pepper to taste, spoon the sauce over the turkey, and sprinkle tarragon on top. Cover and simmer over very low heat about 5 minutes more. Stir in the yogurt and heat, but do not boil.
Spoon the sauce over the fillets and serve.

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Ingredients

4 c. fresh strawberries, cut in quarters lengthwise
1-1/3 c. apple juice concentrate
1 tsp. vanilla
3/4 c. chopped fresh strawberries
Pinch of salt (optional)
6 Tbs. cornstarch

Directions

Wash and stem 3 pints of strawberries.
Cut 4 c. of berries lengthwise into quarters and set aside.
Chop another 3/4 c. of berries and put into blender.
Add remaining ingredients and blend on high for 15-20 seconds.
Pour into saucepan. Cook on medium-high, stirring constantly until thick.
Remove from heat and gently fold in berries with a rubber spatula.
Place in baked 9″ pie shell and shape.
Chill.
Top with soy whipped cream (optional) or additional fresh strawberries prepared in the following manner: Cut berries lengthwise in 1/8″ slices. Place slices side by side covering top of pie with concentrated circles. Put a whole strawberry in the center
Glaze with Berry Shiny Glaze

Bumper Stickers & Cool Remarks

2 x stale hamburger buns/rolls (I used wholewheat)
2 or 3 large mushrooms, chopped
1 small onion, chopped finely
3 or 4 fresh basil leaves, chopped finely OR 2 or 3 sprigs of chopped thyme
2 cloves crushed garlic
1/2 cup soy milk
1/2 teaspoon mustard
Seasoning to taste

Directions

1. Preheat oven to 180 deg C
2. Slice the top off each roll.
3. Carefully hollow out each roll. Retain bread crumbs
4. Saute mushrooms, onion, garlic, and chopped herbs in the soy milk until onions are soft.
5. Crumble the bread from inside of the rolls into the mushroom mixture.
6. Stir well. You’ll find the mixture becomes thick and creamy.
7. Add mustard and seasoning.
8. Spoon the mixture into the rolls, piling it up above the cut surface.
9. Pop the cut top back on the piled mixture.
10. Place the rolls on a baking tray and put them in the oven for about 5 minutes until the rolls are crisp.
11. Serve with a salad or cooked veggies of your choice.

Thoughts

1 7/8 cup flour
2 3/4 tsp baking powder
1/8 tsp salt
1/4 cup brown sugar, packed
3/8 tsp nutmeg

Add in and mix well

1/8 cup + 1 3/4 Tbs apple sauce

Stir in

1 egg white (or 1.5 Tbs apple sauce)
1/4 cup fat free yogurt (+ 1 tsp sugar if not sweetened)
1/4 cup apple sauce
1/2 Tbs vanilla essence

Stir until just moistened.

Put spoonfuls on ray and flatten or shape like a donut.

Bake for 12 minutes. Once baked cool on wire rack and then top with
chocolate or strawberry icing.

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Ingredients:

1 cup chopped onions
1 cup chopped celery
1/2 cup chopped bell pepper
4 cloves garlic
1 small can tomato paste
1 Tablespoon molasses
3/4 cup ketchup
water to thin the sauce
2 cups TVP, small chunk, unflavored
enough vegetable bullion to cover and cook TVP
hot sauce to taste

Directions:

make sauce by sauteing onions, celery, bell pepper, and garlic til soft in some butter, margarine, olive oil, or any vegetable oil. add ketchup, tomoto paste, molasses, and water to thin the sauce, and cook for a few minutes til flavors are blended. add some hot sauce if you like. set sauce aside. Cook TVP in the vegetable bullion for a few minutes, then drain. Fry TVP in a little oil for ten minutes, add sauce, cook til bubbly, and it’s ready to serve.

Protein Powder

Previous post at http://low-fat-recipes-7.blogspot.com/

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