Free low Calorie Recepies

156 Calorie Low Fat Carrot Cake

2008-04-09T10:26:00.000-07:00

156 Calorie Low Fat Carrot Cake

INGREDIENTS:
1/4 cup margarine, softened
1/2 cup sugar
1egg
1/4 cup skim milk
1/2 teaspoon vanilla
1/2 cup finely shredded carrot
1 cup all-purpose flour
1 1/4 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
Dash ground nutmeg
Nonstick spray coating
2 teaspoons sifted powdered sugar
DIRECTIONS:
In a small mixer bowl beat margarine and sugar till blended. Beat in egg, milk, and vanilla. Stir in carrot.
In another bowl combine flour, baking powder, cinnamon, salt, and nutmeg. Add to carrot mixture and stir
till blended.
Spray an 8x8x2-inch baking pan with nonstick spray coating. Pour batter evenly into pan.
Bake in a 350 degrees oven for 20 to 25 minutes or till a toothpick inserted near the center of the cake
comes out clean. Cool on wire rack. (If desired, remove from pan after cooling 10 minutes. Then, cool
completely.
Place a paper doily on top of the cake. Lightly sift the powdered sugar evenly over the doily. Then, carefully
remove the doily.
Makes 9 servings.

Calories: 156/serving
TIME:

Preparation Time: 20 min.
Cooking Time: 20 min.

NUTRITIONAL INFORMATION PER SERVING:
2g protein
23g carbohydrate
6g fat
31mg cholesterol
145mg sodium
55mg potassium

Dessert 69 calorie Peanut Oatmeal Cookies

2008-03-12T11:08:00.000-07:00

Peanut Oatmeal Cookies or Caroube

Instead of the peanut butter you can 1/2 cup of Caroube chips

If you would like to increase the protein intake simply add 3 scoops of whey Protein powder to the mix after they have just come out of the oven. Do not cook the protein powder- (it will lose its value) Sprinkle the powder on the cookie like you would all salt or pepper to an item.

INGREDIENTS:
1 cup all-purpose flour
1/2 teaspoon baking soda
1/2 cup margarine
1/2 cup peanut butter
1/3 cup sugar
1/3 cup packed brown sugar
2 egg whites
1/2 teaspoon vanilla
1 1/4 cup rolled oats
DIRECTIONS:

In a bowl stir together flour and baking soda. Set flour mixture aside. In a large mixing bowl beat margarine
with electric mixer on medium to high speed about 30 seconds or till softened.
Add peanut butter, sugar, and brown sugar to margarine. Beat till thoroughly combined, scraping sides of
bowl occasionally. Add egg whites and vanilla. Beat till well combined. Add flour mixture, then beat on
low speed till combined. Stir in oats.
Drop dough from a rounded teaspoon 2 inches apart on an ungreased cookie sheet. Bake in a 375 degrees
oven for 8 to 10 minutes or till edges are golden. Remove cookies from cookie sheet and cool on a
wire rack.
Makes about 36.
Calories: 69/serving
TIME:

Preparation Time: 20 min.
Cooking Time: 8 min.

NUTRITIONAL INFORMATION PER SERVING:
2g protein
9g carbohydrate
3g fat
0mg cholesterol
51mg sodium
47mg potassium
-No Cholesterol

313 CALORIE BEAN SALAD

2008-02-26T14:51:00.002-08:00

BEAN SALAD
1 cup Sugar
1/2 teaspoon Salt
1 cup Vinegar
16 ounces Green beans, can -- drained
16 ounces Yellow beans, can -- drained
16 ounces Lima beans, can -- drained
16 ounces Garbanzo beans, can -- drained
16 ounces Red kidney beans -- drained
1 each Green pepper -- slivered
4 each Celery -- sliced
3 each Onions, medium -- sliced thin
Combine sugar, salt vinegar in pan, bring to boil for 1 min. Cool.
Toss all other ingredients together and pour the vinegar mixture over
them. Marinate for 24 hrs in refrigerator, stirring occasionally.
Calories: 313.

Aegean Artichoke & Penne Pasta Salad

2008-02-26T14:51:00.001-08:00

Aegean Artichoke & Penne Pasta Salad

6 fresh baby artichokes
1/4 cup lemon juice
1/2 pound penne pasta
1/2 cup tomato juice
2 tablespoons olive oil
Juice of one lemon
2 cloves garlic -- minced
3 tablespoons fresh parsley
3 tablespoons fresh basil -- or 1 tsp. dried
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup fresh tomato -- chopped
1/2 cup olives -- Kalamata
2 tablespoons capers
1/2 cup feta cheese -- optional

1. 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.
2. 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.
3. 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.
4. Toss together artichokes, penne, capers, olives and feta cheese in
a large bowl salad bowl. Pour dressing over and toss well.

Greek Pasta Salad

2008-02-26T14:50:00.001-08:00

Greek Pasta Salad
1 pound rotini
1 pound boneless skinless chicken breasts
3 stalks celery -- chopped
1 red bell pepper -- chopped
2 1/4 ounces black olives -- sliced
4 ounces feta cheese -- drained & crumbled
3 green onions -- finely sliced
16 ounces Italian salad dressing

Cook chicken in water to cover with 1 bay leaf. Bring to boil and cook
for 30 min. or until juices run clear. Cool and remove skins. Or, you
can cook chicken in frying pan until cooked through. Cut into bite
size pieces. Cook noodles and drain. Add all ingredients and mix well.
I use only about half the bottle of dressing and then put the rest on
the table if someone wants more. Serve warm or cold. Serves 6

24 HOUR SLAW

2008-02-26T14:43:00.000-08:00

24-Hour Slaw
3/4 cup sugar
1 lg. head cabbage -- shredded/not chopped
2 lg red onions -- thinly sliced
Hot Dressing -- see below
Stir sugar into cabbage. Place half of the cabbage in a large bowl.
Cover with onion slices. Top with the remaining cabbage. Pour boiling
hot dressing over slowly. Do not stir. Cover and refrigerate at once.
Chill 24 hours. Stir well before serving.
HOT DRESSING
1 teaspoon celery seeds 1 1/2 teaspoons salt
1 teaspoon sugar 1 cup cider vinegar
1 teaspoon dry mustard 1 cup oil
Combine celery seeds, sugar, mustard, salt, and vinegar in saucepan.
Bring to a rolling boil. Add oil, stirring,
and return to rolling boil. Makes about two cups.

Side Dish 217 Calorie Fruity Cottage Cheese Salad

2007-12-03T14:01:00.000-08:00

Side Dish 217 Calorie Fruity Cottage Cheese Salad

INGREDIENTS:
½ cup low-fat cottage cheese
1 small apple, chopped (1/2 cup)
2 tablespoons mixed dried fruit bits or raisins
2 teaspoons reduced-calorie mayonnaise
or salad dressing
1 lettuce leaf Dash ground cinnamon, ground nutmeg,
or apple pie spice
DIRECTIONS:
In an airtight container stir together cottage cheese, apple, dried fruit bits, mayonnaise, and cinnamon.
Chill overnight.
Pack 1 lettuce leaf in a small clear plastic bag. Carry with the container of the cottage cheese mixture in
an insulated lunch box with a frozen ice pack.
Serve cottage cheese mixture atop lettuce leaf.
Makes 1 serving.
Calories: 217/serving
TIME:
Preparation Time: 7 min.
Chilling Time: overnight

NUTRITIONAL INFORMATION PER SERVING:
16g protein
27g carbohydrate
5g fat
13mg cholesterol
5]9mg sodium
368mg potassium
-Low Fat -Low Cholesterol

Side Dish 108 Calorie Herbed Couscous and Vegetables

2007-12-03T14:00:00.000-08:00

Side Dish 108 Calorie Herbed Couscous and Vegetables

INGREDIENTS:
1 cup sliced fresh mushrooms
1tablespoon margarine
1 cup water
1 tablespoon snipped fresh parsley
1/2 teaspoon dried basil, crushed
1/4 teaspoon salt
1/8 teaspoon dried oregano, crushed
Dash pepper
2/3 cup couscous
1 medium tomato, peeled, seeded, and chopped
DIRECTIONS:
In a medium saucepan cook mushrooms in hot margarine till tender.
Carefully add water to saucepan. Stir in parsley, basil, salt, oregano, and pepper. Bring to boiling; remove
from heat. Stir in couscous.
Let stand, covered, for 5 minutes. Stir in tomato.
Makes 4 servings.
Calories: 108/serving
TIME:
Preparation Time: 10 min.
Cooking Time: 8 min.

NUTRITIONAL INFORMATION PER SERVING:
3g protein
17g carbohydrate
3g fat
0mg cholesterol
170mg sodium
125mg potassium
-Low Fat -No Cholesterol

Side Dish 94 Calorie Mexicali Creamed Corn

2007-12-03T13:55:00.000-08:00

Side Dish 94 Calorie Mexicali Creamed Corn

INGREDIENTS:
1 10-ounce package frozen whole kernel corn
1/2 cup chopped green pepper
1/4 cup chopped sweet red pepper
1/4 cup chopped celery
1/4 cup reduced-calorie soft-style cream cheese
1/2 4-ounce can (1/4 cup) diced green chili peppers
1 tablespoon skim milk
1/4 teaspoon salt
Dash pepper
DIRECTIONS:
In a medium saucepan combine corn, green pepper, red pepper, celery, and ½ cup water. Cook about 5
minutes or till corn is tender. Drain.
Stir in cream cheese, chili peppers, milk, salt, and dash pepper. Heat through.
Makes 4 servings.
Calories: 94/serving
TIME:
Preparation Time: 5 min.
Cooking Time: 8 min.

NUTRITIONAL INFORMATION PER SERVFNG:
4g protein
17g carbohydrate
3g fat
0mg cholesterol
215mg sodium
144mg potassium
-Low Fat -No Cholesterol

Side Dish 109 Calorie Southwestern Rice

2007-12-03T13:54:00.000-08:00

Side Dish 109 Calorie Southwestern Rice

INGREDIENTS:
1 cup water
1/2 cup chopped green pepper
1/2 cup chopped onion
1/2 cup chopped celery
1/4 cup cilantro
2 teaspoon cumin
1/2 teaspoon salt
1 14.5 ounce can tomatoes, cut up
1/4 cup long grain rice
1 teaspoon chili powder
1/8 teaspoon pepper
Dash bottled hot pepper sauce
DIRECTIONS:
In a medium saucepan combine water, green pepper, onion, celery, and salt. Bring to boiling; reduce
heat. Cover and simmer for 5 minutes.
Stir in undrained tomatoes, rice, chili powder, pepper, cumin, cilantro and hot pepper sauce. Return to
boiling; reduce heat. Cover and simmer approximately 20 minutes or till rice is tender and liquid is absorbed.
Makes 6 servings.
Calories: 109 / serving
TIME:
Preparation Time: 1O min.
Cooking Time: 25 min.

NUTRITIONAL INFORMATION PER SERVING:
3g protein
24g carbohydrate
0g fat
0mg cholesterol
292mg sodium
248mg potassium
-Low Fat -No Cholesterol

Side Dish 141 Calorie Crab Cakes

2007-12-03T13:52:00.000-08:00

Side Dish 141 Calorie Crab Cakes

INGREDIENTS:
1 slightly beaten egg
1/2 cup plain low-fat yogurt
2 tablespoons reduced-calorie mayonnaise or salad dressing
1 tablespoon snipped fresh parsley
2 teaspoons Worcestershire sauce
1 teaspoon prepared mustard
1/4 teaspoon paprika
1/8 teaspoon pepper
1 pound crabmeat, drained, flaked, and cartilage removed
1/3 cup finely crushed saltine crackers
Nonstick spray coating
1 medium tomato, sliced Lemon wedges (optional)
DIRECTIONS:
In a medium mixing bowl combine egg, 1/4 cup of the yogurt, mayonnaise or salad dressing, parsley,
Worcestershire sauce, mustard, paprika, and pepper. Stir in crabmeat and crushed crackers.
Shape crab mixture into five 3-inch patties.
Spray a shallow baking pan with nonstick spray coating. Arrange patties in pan. Broil 4 to 6 inches from
the heat for 10 to 15 minutes or till lightly browned. Do not turn patties during broiling.
Serve crab cakes on tomato slices with remaining yogurt. Garnish with lemon wedges, if desired.
Makes 5 servings.
Calories: 141/serving
TIME:
Preparation Time: 10min.
Cooking Time: 10min.

NUTRITIONAL INFORMATION PER SERVING:
18g protein
6g carbohydrate
4g fat
93 mg cholesterol
822 mg sodium
284 mg potassium
-Low Fat -Low Cholesterol

Side Dish 302 Calorie Vegetable Patties

2007-12-03T13:51:00.000-08:00

Side Dish 302 Calorie Vegetable Patties

INGREDIENTS:
1 cup finely shredded carrot
1/4 cup cooked brown rice, cooled
1/2 cup shredded part-skim mozzarella cheese
1/3 cup finely chopped onion
1/3 cup chopped dry-roasted unsalted peanuts
1/4 cup fine dry bread crumbs
1 tablespoon snipped fresh parsley
1/2 teaspoon ground ginger
1/8 teaspoon ground coriander
2 slightly beaten egg whites
1 tablespoon reduced-sodium soy sauce
Nonstick spray coating
2 English muffins, split
1/2 cup plain low-fat yogurt
DIRECTIONS:
In a large mixing bowl, stir together carrots, cooled rice, cheese, onion, peanuts, bread crumbs, parsley, ginger, coriander,
and 1/8 teaspoon pepper.
In a small bowl, stir together egg whites and soy sauce. Add to rice mixture; mix well. Cover and chill for 1 hour or till
firm enough to handle.
Shape chilled rice mixture into four 3/4-inch-thick patties. Spray a baking sheet with nonstick spray coating. Place
patties on the baking sheet.
Broil 4 inches from the heat for 7 minutes. Turn and broil about 2 minutes more or till set. Meanwhile, toast English
muffin halves. To serve, place each patty on an English muffin half. Top with 2 tablespoons of yogurt.
Makes 4 servings.
Calories: 302/serving
TIME:
Preparation Time: 20 min.
Chilling Time: 1 hr.
Cooking Time: 9 min.

NUTRITIONAL INFORMATION PER SERVING:
16g protein
39g carbohydrate
10g fat
10mg cholesterol
338mg sodium
349mg potassium
-Low Fat -Low Cholesterol

Main Dish 224 Calorie Mushroom Pizza

2007-12-03T13:48:00.000-08:00

Main Dish 224 Calorie Mushroom Pizza

INGREDIENTS:
1-1/4 to 1-1/2 cups all-purpose flour
1 package active dry yeast
1/2 teaspoon sugar
1 teaspoon cooking oil Nonstick spray coating
1 tablespoon cornmeal
1/4 cup low-fat cottage cheese, drained
1 egg
2 tablespoons grated Pan-parmesan cheese
1 teaspoon dried basil, crushed
1 clove garlic, minced
1 medium green or sweet red pepper
1 cup sliced fresh mushrooms
1 cup shredded part-skim mozzarella cheese
DIRECTIONS:
For crust, mix 11/4 cup of the flour, the yeast, sugar, and 1/4 teaspoon salt. Add oil and 1/2 cup warm water (120' to
130'). Beat with electric mixer on low speed 30 seconds, scraping bowl. Beat on high speed 3 minutes. Stir in as
much remaining flour as you can. Then, knead in enough remaining flour to make a moderately stiff dough that is
smooth and elastic (5 minutes total). Shape into a ball. Place in a greased bowl; turn once. Cover; let rise in a warm
place till double (about 30 minutes). Punch down. Cover; let rest 10 minutes.
On a floured surface roll dough into a 14-inch circle. Place on a pizza pan sprayed with nonstick spray coating and
sprinkled with the cornmeal. Build up edges slightly. Bake crust in a 425' oven about 10 minutes or till lightly
browned.
In a blender container combine cottage cheese, egg, Parmesan, basil, garlic, and 1/8 teaspoon pepper. Cover; blend
till smooth. Spread over hot crust. Cut green pepper into rings. Place atop pizza with mushrooms. Sprinkle with
mozzarella. Bake in a 425' oven 10 minutes till hot.
Serves 6.
Calories: 224/serving
TIME:
Preparation Time: 55 min.
Cooking Time: 20 min.

NUTRITIONAL INFORMATION PER SERVING:
15g protein
26g carbohydrate
7g fat
60mg cholesterol
356mg sodium
212mg potassium
-Low Fat -Low Cholesterol

Main Dish 305 Calorie Mexican Strata

2007-12-03T13:46:00.000-08:00

Main Dish 305 Calorie Mexican Strata

INGREDIENTS:
Nonstick spray coating
2 slices white or whole-wheat bread, cubed (31/4 cups)
3 eggs
1cup skim milk
1/2 cup plain low-fat yogurt
1/2 cup shredded Monterey Jack cheese with jalapeno (2 ounces)
1/3 cup shredded sharp cheddar cheese
1/4 cup salsa
Parsley sprigs (optional)
DIRECTIONS:
Spray an 8x 1 1/2-inch round baking dish with nonstick spray coating. Spread bread cubes evenly in the
baking dish. Set baking dish aside.
In medium mixing bowl beat together eggs, skim milk, and yogurt. Stir in Monterey Jack and cheddar
cheese. Pour egg mixture over bread cubes in baking dish. Cover and chill for 2 to 24 hours.
Before serving, uncover baking dish. Bake in a 325' oven for 35 to 40 minutes or till center is set and top
is golden. Let stand for 5 to 10 minutes before cutting. Meanwhile, heat salsa. If desired, spoon some of
the salsa on top of the strata; garnish with parsley. Cut into wedges to serve. Pass remaining salsa.
Makes 4 servings.
Calories: 305/serving
TIME:
Advance Preparation Time: 20 min.
Chilling Time: 2 hrs.
Final Preparation Time: 40 min.

NUTRITIONAL INFORMATION PER SERVING:
17g protein
27g carbohydrate
14g fat
232mg cholesterol
762mg sodium
391mg potassium

Main Dish 256 Calorie Chicken Salad

2007-12-03T13:44:00.000-08:00

Main Dish 256 Calorie Chicken Salad

INGREDIENTS:
1/2 cup plain low-fat yogurt
2 tablespoons orange juice
1 teaspoon honey or sugar
4 teaspoons Dijon-style mustard
2/3 cup elbow macaroni, cooked
1 cup cooked cut green beans
2 ounces cooked chicken or ham, cut into bite-size strips (I cup)*
1/2 cup shredded carrot
2 tablespoons sliced green onions Dash pepper
DIRECTIONS:
For dressing, in a large mixing bowl stir together yogurt, orange juice, honey or sugar, mustard, and pepper.
Add cooked macaroni, green beans, chicken or ham, carrot, and green onions. Toss to mix well. Divide
among 3 small airtight containers.
Chill overnight. Store up to 3 days in the refrigerator. Carry in an insulated lunch box with a frozen ice
pack.
Makes 3 servings.
Calories: 256/serving
*Note: If desired, substitute one 61/2-ounce can tuna (water pack), drained and broken into chunks, for
chicken or ham.
TIME:
Preparation Time: 35 min.
Chilling Time: overnight

NUTRITIONAL INFORMATION PER SERVING:
20g protein
31g carbohydrate
5g fat
44mg cholesterol
275mg sodium
502mg potassium
-Low Fat -Low Cholesterol

Main Dish 321 Calorie Turkey Lunch Rolls

2007-12-03T13:43:00.000-08:00

Main Dish 321 Calorie Turkey Lunch Rolls

INGREDIENTS:
1 tablespoon wine vinegar
1 teaspoon olive or salad oil
1/4 teaspoon dried oregano, crushed
2 ounces cooked turkey, cut into bite-size strips
1 ounce sliced turkey salami luncheon meat, cut into bite-size strips
1 ounce sliced provolone cheese, cut into bite-size pieces
1/2 cup chopped fresh mushrooms
1/4 cup chopped green or sweet red pepper
2 tablespoons sliced green onions
2 French-style rolls (about 6 inches long)
DIRECTIONS:
In a small bowl combine vinegar, oil, and oregano. Add turkey, turkey salami, cheese, mushrooms, green
or sweet red pepper, and green onions. Toss to mix well. Divide between 2 small airtight containers. Chill
overnight. Store up to 3 days in the refrigerator. For each serving, cut the top off I roll. Scoop out the
center, reserving the crumbs for another use.
Pack the roll in a small clear plastic bag. Carry with I container of the turkey mixture in an insulated lunch
box with a frozen ice pack ice pack.
To serve, spoon the turkey mixture into the bottom of roll. Add roll top.
Makes 2 servings.
Calories: 321/serving
TIME:
Preparation Time: 25 min.
Chilling Time: overnight

NUTRITIONAL INFORMATION PER SERVING:
20g protein
34g carbohydrate
11g fat
45mg cholesterol
616mgsodium
305mg potassium
-Low Cholesterol

Main Dish 204 Calorie Hawaiian Shrimp and Fruit Salad

2007-12-03T13:41:00.000-08:00

Main Dish 204 Calorie Hawaiian Shrimp and Fruit Salad

INGREDIENTS:
12 ounces fresh or frozen peeled and deveined shrimp
1 15-1/4 ounce can pineapple chunks Juice pack
1 medium orange, peeled and sectioned
1 tablespoon snipped fresh mint or I teaspoon dried mint, crushed
Dash salt
Dash pepper
1/2 cup sliced celery
1/2 cup lemon low-fat yogurt
DIRECTIONS:
In a large saucepan cook shrimp in boiling water about 3 minutes or till shrimp turn pink; drain. Rinse
shrimp under cold water; drain well. Drain pineapple chunks, reserving juice. Combine pineapple chunks
and orange sections; cover and chill. For marinade, in a medium bowl combine 1/4 cup of the reserved
pineapple juice, the mint, salt, and pepper. Stir in cooked shrimp and the celery. Cover and marinate in
the refrigerator for 2 hours. Drain off marinade; discard marinade. Stir pineapple chunks and orange sections
into shrimp mixture. In a small bowl combine 2 tablespoons of the remaining pineapple juice and the
yogurt. Toss with the shrimp mixture.
Divide mixture among 4 small airtight containers. Chill overnight. Store up to 2 days in the refrigerator.
Carry in an insulated lunch box with a frozen ice pack.
Serves 4.
Calories: 204/serving
TIME:
Preparation Time: 25 min.
Marinating Time: 2 hrs.
Chilling Time: overnight

NUTRITIONAL INFORMATION PER SERVING:
19g protein
28g carbohydrate
2g fat
130mg cholesterol
191mg sodium
456mg potassium
-Low Fat

Main Dish 306 Calorie Chicken and Rice Salad

2007-12-03T13:40:00.000-08:00

Main Dish 306 Calorie Chicken and Rice Salad

INGREDIENTS:
1-1/3 cups water
2/3 cup brown rice or long grain rice
1/3 cup skim milk
1/4 cup reduced-calorie mayonnaise or salad dressing
2 tablespoons lemon juice
1/2 cup chopped celery
1/2 cup chopped seeded cucumber
2 tablespoons sliced green onions
2 tablespoons snipped fresh parsley
2 51/2-ounce cans chunk-style chicken or two 61/2-ounce cans tuna (water pack)
1 small tomato, seeded and chopped (1/2 cup)
DIRECTIONS:
In a saucepan combine the water and rice. Bring to boiling; reduce heat. Cover and simmer 35 minutes
for brown rice (15 minutes for long grain rice) or till rice is tender and water is absorbed. Remove from
heat. Let stand, covered, 5 minutes.
Meanwhile, in a large mixing bowl combine milk, mayonnaise, lemon juice, and 1/8 teaspoon pepper. Stir
in celery, cucumber, green onions, parsley, and cooked rice. Mix well.
Drain chicken or tuna; break into chunks. Gently stir into rice mixture.
Divide mixture among 4 small airtight containers. Sprinkle with tomato. Chill overnight. Store up to 3
days in the refrigerator.
Carry in an insulated lunch box with a frozen ice pack.
Makes 4 servings.
Calories: 306/serving
TIME:
Preparation Time: 45 min.
Chilling Time: overnight

NUTRITIONAL INFORMATION PER SERVING:
21g protein
29g carbohydrate
11g fat
54mg cholesterol
502mg sodium
339mg potassium
-Low Cholesterol

Main Dish 181 Calorie Cranberry Turkey

2007-12-03T13:39:00.000-08:00

Main Dish 181 Calorie Cranberry Turkey

INGREDIENTS:
1 2 1/2- to 3-pound turkey breast half with bone, skinned
11/2 cups cranberries
1/2 cup shredded carrot
1/2 teaspoon finely shredded orange peel
1/2 cup orange juice
2 tablespoons raisins
2 tablespoons sugar
1/8 teaspoon ground cloves
1 tablespoon water
2 teaspoons cornstarch
DIRECTIONS:
Thaw turkey, if frozen. Rinse turkey and pat dry.
Place turkey breast, bone side down, on a rack in a shallow roasting pan. Insert a meat thermometer into
the thickest portion of the breast. Cover breast loosely with foil.
Roast in a 325' oven for 21/2 to 3 hours or till thermometer registers 165'. Remove foil the last 30 minutes
of roasting. Let turkey stand, covered, for 15 minutes before slicing.
Meanwhile, for sauce, in a small saucepan combine cranberries, shredded carrot, orange peel, orange
juice, raisins, sugar, and cloves. Bring to boiling; reduce heat. Simmer, uncovered, for 3 to 4 minutes or
till cranberry skins pop.
In a small bowl combine water and cornstarch. Stir into cranberries in saucepan. Cook and stir till thickened
and bubbly. Cook and stir 2 minutes more.
Serve turkey with cranberry sauce.
Makes 8 servings.
Calories: 181/serving
TIME:
Preparation Time: 25 min.
Cooking Time: 2-1/2 hrs.

NUTRITIONAL INFORMATION PER SERVING:
27g protein
10g carbohydrate
3g fat
62mg cholesterol
60mg sodium
358mg potassium
-Low Fat -Low Cholesterol -Low Sodium

Main Dish 153 Calorie Mustard and Honey Chicken

2007-12-03T13:37:00.000-08:00

Main Dish 153 Calorie Mustard and Honey Chicken

INGREDIENTS:
Nonstick spray coating
4 medium (12 ounces total) boned skinless chicken breast halves
Salt
2 teaspoons prepared mustard
2 teaspoons honey
DIRECTIONS:
Spray the unheated rack of a broiler pan with nonstick spray coating. Sprinkle chicken lightly with
salt. Arrange chicken on broiler rack. Broil 4 to 5 inches from the heat for 6 minutes. Meanwhile, in a
small bowl, stir together mustard and honey. Brush over chicken. Broil 1 to 2 minutes more or till chicken
is tender and no longer pink.
Makes 4 servings.
Calories:153/serving
TIME:
Preparation Time: 6 min.
Cooking Time: 7 min.

NUTRITIONAL INFORMATION PER SERVING:
26g protein
3g carbohydrate
3g fat
72mg cholesterol
127mg sodium
223mg potassium
-Low Fat -Low Cholesterol -Low Sodium

Main Dish 161 Calorie Lime Sauced Fish and Cucumbers

2007-12-03T13:34:00.000-08:00

Main Dish 161 Calorie Lime Sauced Fish and Cucumbers

INGREDIENTS:
1 pound fresh or frozen skinless, boneless fish
1/4 cup dry white wine
1/4 cup chicken broth
2 tablespoons lime juice
2 teaspoons cornstarch
1 teaspoon honey
1/4 teaspoon ground ginger
1/4 teaspoon ground coriander
1/8teaspoon pepper
Nonstick spray coating
2 medium cucumbers, seeded, or zucchini, cut into 2x'/2-inch sticks
1 medium green or sweet red pepper, cut into 1/4-inch squares
1 teaspoon cooking oil
DIRECTIONS:
Thaw fish, if frozen. Cut into 1/4-inch pieces; set aside.
For sauce, stir together wine, chicken broth, lime juice, cornstarch, honey, ginger, coriander, and pepper. Set aside.
Spray a wok or large skillet with nonstick spray coating. Preheat over medium-high heat. Add cucumbers; stir-fry
11/2 minutes. Add green or red pepper; stir-fry about 11/2 minutes more or till crisp-tender. Remove from wok.
Add half of the fish to wok and stir-fi-y 2 to 3 minutes or till fish flakes easily when tested with a fork. Remove from
wok. Add oil to hot wok. Add remaining fish and stir-fry 2 to 3 minutes or till fish flakes easily when tested with a
fork. Return all fish to wok. Push fish from center of wok.
Stir sauce and add to center of wok. Cook and stir till thickened and bubbly. Return vegetables to wok; stir ingredients
together to coat with sauce. Cook and stir for 1 minute. Serve with lime wedges, if desired.
Makes 4 servings.
Calories: 161/serving
TIME:
Preparation Time: 15 min.
Cooking Time: 9 min.

NUTRITIONAL INFORMATION PER SERVING:
23g protein
10g carbohydrate
2g fat
62mg cholesterol
129mg sodium
571mg potassium
-Low Fat -Low Cholesterol -Low Sodium

Main Dish 142 Calorie Glazed Turkey Steaks

2007-12-03T12:30:00.000-08:00

Main Dish 142 Calorie Glazed Turkey Steaks

INGREDIENTS:
2 tablespoons orange marmalade
1 tablespoon lemon juice or lime juice
2 teaspoons soy sauce
1 clove garlic, minced
1/4 teaspoon curry powder
4 turkey breast tenderloin steaks (4 ounces each)
DIRECTIONS:
For glaze, in a small bowl stir together marmalade, lemon or lime juice, soy sauce, garlic, and curry powder.
Brush some of the glaze over both sides of turkey steaks.
Grill turkey on an uncovered grill directly over medium coals for 6 minutes. Turn and brush with
glaze. Grill 6 to 9 minutes more or till turkey is tender and no longer pink.
Broiling directions: Place turkey on unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 3 minutes.
Turn and brush with glaze. Broil 3 to 5 minutes more or till no longer pink.
Makes 4 servings.
Calories: 143/serving
TIME:
Preparation Time: 4 min.
Grilling Time: 12 min.

NUTRITIONAL INFORMATION PER SERVING:
26g protein
7g carbohydrate
1g fat
71mg cholesterol
217mg sodium
272mg potassium
-Low Fat -Low Cholesterol

Main Dish 241 Calorie Lemony Shrimp and Asparagus

2007-12-03T12:28:00.000-08:00

Main Dish 241 Calorie Lemony Shrimp and Asparagus

INGREDIENTS:
1/4 pound fresh or frozen peeled and deveined shrimp
3/4 pound fresh asparagus, cut into 2-inch pieces, or one I 0-ounce package frozen cut asparagus
1 clove garlic, minced
2 tablespoons water
medium green or sweet red pepper, cut into thin strips
2 tablespoons soy sauce
1-1/2 teaspoon finely shredded lemon peel
1 tablespoon lemon juice
1 teaspoon cornstarch
2 cups hot cooked rice Lemon wedges (optional)
DIRECTIONS:
Thaw shrimp, if frozen.
In a 1-1/2 quart casserole combine the asparagus, garlic, and water.
Cook, covered, on 100% power (high) for 4 to 5 minutes or till asparagus is just crisp-tender. Stir in shrimp and green
or sweet red pepper.
Cook, covered, on high for 5 to 7 minutes (7 to 9 minutes in a low-wattage oven) or till shrimp are pink and asparagus
is tender, stirring once. Remove shrimp and vegetables with a slotted spoon, reserving liquid in casserole.
Meanwhile, in a bowl combine the soy sauce, lemon peel, lemon juice, and cornstarch. Stir into liquid in casserole.
Cook, uncovered, on high for 2 to 4 minutes or till thickened and bubbly, stirring after every minute till mixture begins
to thicken, then every 30 seconds.
Stir shrimp and vegetables into casserole. Cook, uncovered, on high for 1 to 2 minutes or till heated through. Serve
with rice and lemon wedges, if desired.
Makes 4 servings.
Calories: 241/serving
TIME:
Preparation Time: 8 min.
Cooking Time: 12 min.

NUTRITIONAL INFORMATION PER SERVING:
23g protein
33g carbohydrate
2g fat
129mg cholesterol
643mg sodium
55mg potassium

Main Dish 282 Calorie Lentil Stew

2007-12-03T12:26:00.000-08:00

Main Dish 282 Calorie Lentil Stew

INGREDIENTS:
1 cup dry lentils
31/2 cups chicken broth
1 14 1/2-ounce can peeled Italian-style tomatoes, cut up
1 cup peeled and chopped potato
1/2 cup chopped carrot
1/2 cup chopped celery
1/2 cup chopped onion
2 tablespoons snipped parsley
1 tablespoon dried basil, crushed
1 clove garlic, minced
Dash pepper
TIME:
Preparation: 10 min.
Cooking: 45 min.
Makes 4 servings
Calories: 282/serving
DIRECTIONS:
Rinse and drain lentils. In a large saucepan combine lentils, chicken broth, undrained tomatoes, potato,
carrot, celery, onion, parsley, basil, garlic, and pepper. Bring to boiling; reduce heat. Cover and simmer
for 45 to 50 minutes or till lentils and vegetables are tender, stirring occasionally.

NUTRITIONAL INFORMATION PER SERVING:
19g protein
49g carbohydrate
2g fat
0mg cholesterol
873mg sodium
1258mg potassium
-Low Fat -No Cholesterol

Main Dish 254 Linguine with Scallops

2007-12-03T12:25:00.000-08:00

Main Dish 254 Linguine with Scallops

INGREDIENTS:
1 pound fresh or frozen scallops
12 ounces linguine
1 teaspoon margarine
1 teaspoon olive oil or cooking oil
11/2 cups chicken broth
'/4 cup dry vermouth or dry white wine
3 tablespoons lemon juice
3/4 cup sliced green onion
'/4 cup snipped fresh parsley
2 tablespoons capers, drained
1 teaspoon dried dillweed
'/4 teaspoon pepper
DIRECTIONS:
Thaw scallops, if frozen. Halve any large scallops; set aside. Cook linguine according to package directions.
Meanwhile, in a large skillet, heat margarine and oil over medium-high heat. Add scallops; cook and stir
about 2 minutes or till opaque. Remove scallops with a slotted spoon, leaving juices in skillet.
Stir broth, vermouth or white wine, and lemon juice into skillet. Bring to boiling. Boil for 10 to 12 minutes
or till liquid is reduced to about 1 cup. Stir in onion, parsley, capers, dillweed, and pepper. Reduce heat
and simmer, uncovered, for I minute. Add scallops, stirring just till heated through. Pour over linguine;
toss gently.
Makes 6 servings.
Calories: 254/serving
TIME:
Preparation Time: 25 min.

NUTRITIONAL INFORMATION PER SERVING:
28g protein
54g carbohydrate
4g fat
40mg cholesterol
407mg sodium
619mg potassium
-Low Fat -Low Cholesterol

Main Dish 290 Calorie Tasty Shrimp Creole

2007-12-03T12:23:00.000-08:00

Main Dish 290 Calorie Tasty Shrimp Creole

INGREDIENTS:
4 cups water
1 pound fresh or frozen shelled shrimp
2/3 cup chopped onion
1/2 cup chopped green pepper
1 28-ounce can tomatoes, cut up
2 teaspoons instant chicken bouillon granules
1 teaspoon sugar
1 teaspoon dried thyme, crushed
1/4 teaspoon bottled hot pepper sauce
2 tablespoons cornstarch
2 cups hot cooked rice
1/4 cup snipped parsley
DIRECTIONS:
In a large saucepan bring the 4 cups water to boiling; add shrimp. Return to boiling; reduce heat. Simmer
for I to 3 minutes or till shrimp turn pink; drain and set aside.
In a large skillet combine the onion, green pepper, and 114 cup water. Bring to boiling; reduce
heat. Cover and simmer for 3 to 4 minutes or till vegetables are crisp-tender. Do not drain.
Stir in undrained tomatoes, bouillon granules, sugar, thyme, and bottled hot pepper sauce. Simmer, uncovered,
for 8 minutes.
Combine cornstarch and 1/4 cup water; stir into skillet. Cook and stir over medium heat till thickened and
bubbly. Cook and stir for 2 minutes more.
Add shrimp; heat through. Combine rice and parsley. Serve shrimp mixture with rice mixture.
Makes 4 servings.
Calories: 290/serving
TIME:
Preparation Time: 15 min.
Cooking Time: 15 min.

NUTRITIONAL INFORMATION PER SERVING:
26g protein
43g carbohydrate
2g fat
140mg cholesterol
680mg sodium
830mg potassium
-Low Fat

Main Dish 195 Calorie Honey Roasted Cornish Hens

2007-12-03T12:21:00.000-08:00

Main Dish 195 Calorie Honey Roasted Cornish Hens

INGREDIENTS:
Nonstick spray coating
1 small onion, finely chopped
1 clove garlic, minced
2/3 cup chicken broth
1 teaspoon finely shredded orange peel
1/2 cup orange juice
2 tablespoons honey
4 teaspoons cornstarch
3 1 to 1 ¼ pound Cornish game hens
split lengthwise
1 medium orange, cut into 6 wedges
Orange slices (optional)
Parsley (optional)
DIRECTIONS:
Spray a small saucepan with nonstick spray coating. For sauce, cook onion and garlic in the saucepan till
onion is tender.
In a small bowl stir together chicken broth, orange peel, orange juice, honey, and cornstarch. Stir into
onion mixture in saucepan. Cook and stir till thickened thickened and bubbly. Cook and stir for 2 minutes
more. Remove from beat.
Rinse hen halves; pat dry. In a shallow roasting pan place each hen half atop one orange wedge. Baste
with some of the sauce.
Roast in a 375 degrees oven for ¾ to 1 hour or till tender and no longer pink. Baste hen halves with
sauce after 30 minutes.
Transfer hen halves to a serving platter. If necessary, reheat remaining sauce and serve with hen
halves. If desired, garnish with orange slices and parsley.
Makes 6 servings.
Calories: 195/serving
TIME:
Preparation Time: IO min.
Cooking Time: 45 min.

NUTRITIONAL INFORMATION PER SERVING:
27g protein
13g carbohydrate
3g fat
72mg cholesterol
128mg sodium
331mg potassium
-Low Fat -Low Cholesterol -Low Sodium

Main Dish 191 Calorie Oriental Beef and Broccoli

2007-12-03T12:19:00.000-08:00

Main Dish 191 Calorie Oriental Beef and Broccoli

INGREDIENTS:
1/4 pound beef top round steak
1 tablespoon soy sauce
1 tablespoon vinegar
1 tablespoon molasses
1 clove garlic, minced
1/8 to 1/4 teaspoon crushed red pepper
1 cup thinly bias-sliced carrots
6 cups fresh broccoli flowerets
11/2 teaspoons cornstarch
1 tablespoon water
DIRECTIONS:
Partially freeze meat. Thinly slice meat across the grain into bite-size strips. Set aside.
In a 2-quart casserole stir together soy sauce, vinegar, molasses, garlic, and red pepper. Stir in
meat. Cover and let stand at room temperature for IO minutes.
Cook meat mixture, covered, on I 00% power (high) for 3 to 5 minutes or till meat is no longer pink, stirring
every 2 minutes.
With a slotted spoon, remove meat from casserole; set aside. Reserve juices in casserole.
Add carrots to juices in casserole. Cook, covered, on high for I minute. Add broccoli and cook 4 to 6 minutes
more or till vegetables are nearly crisp-tender, stirring every 2 minutes.
Stir together cornstarch and water; stir into vegetables. Cook, uncovered, on high for 2 to 3 minutes or till
slightly thickened, stirring after every minute. Stir in meat. Cook, covered, on high for I minute or till
heated through.
Serves 4.
TIME:
Preparation Time: 15 min.
Marinating Time: I 0 min.
Cooking Time: II min.

NUTRITIONAL INFORMATION PER SERVING:
24g protein
14g carbohydrate
5g fat
53mg cholesterol
341 mg sodium
844mg potassium
-Low Fat -Low Cholesterol

Main Dish 314 Calorie Chinese Chicken and Tortillas

2007-12-03T12:18:00.000-08:00

Main Dish 314 Calorie Chinese Chicken and Tortillas

INGREDIENTS:
8 dried mushrooms
1 tablespoon soy sauce
1 teaspoon cornstarch
Nonstick spray coating
2 beaten eggs
1 tablespoon cooking oil
1 clove garlic, minced
9 ounces boned skinless chicken breast halves, cut into bite-size strips
1 cup shredded bok choy or cabbage
1/2 8-ounce can (1/3 cup) sliced bamboo shoots, drained and cut into strips
3 green onions, sliced
8 6-inch flour tortillas
DIRECTIONS:
In a small bowl pour hot water over dried mushrooms to cover. Let stand for 30 minutes; drain well. Cut mushrooms
into thin strips, discarding stems. Set aside.
For sauce, in another bowl stir together soy sauce, cornstarch, and 1/3 cup water. Set aside.
Spray a cold wok or large skillet with nonstick spray coating. Preheat over medium heat. Add eggs. Lift and tilt the
wok or skillet to form a thin sheet of egg. Cook, without stirring, till set. Slide egg sheet onto a cutting board. Cut egg
into narrow, bite-size strips. Set aside.
Preheat the same wok or skillet over high heat. Add oil. Stir-fry garlic for 30 seconds. Add chicken and stir-fry for 2
to 3 minutes or till no longer pink. Push from center of wok.
Stir sauce and pour into center of wok. Cook and stir till bubbly. Stir in bok choy, bamboo shoots, green onions,
mushrooms, and egg strips. Cover; cook 1 minute or till hot.
Spoon some of the chicken mixture into each tortilla. Roll up tortilla and serve immediately.
Serves 4.
Calories: 314/serving
TIME:
Preparation Time: 31 min.
Cooking Time: 10 min.

NUTRITIONAL INFORMATION PER SERVING:
27g protein
29g carbohydrate
10g fat
192mg cholesterol
349mg sodium
515mg potassium
-Low Fat

Main Dish 316 Calorie Peppered Beef and Vegetables

2007-12-03T12:16:00.000-08:00

Main Dish 316 Calorie Peppered Beef and Vegetables

INGREDIENTS:
4 ounces spaghetti
1/2 cup water
1/4 cup low-sodium or regular soy sauce
2 teaspoons cornstarch
1/2 teaspoon pepper
1/8 teaspoon ground red pepper
Nonstick spray coating
1 clove garlic, minced
1 cup fresh or frozen pea pods, halved crosswise
1/2 cup chopped green pepper
1/4 cup chopped sweet red pepper
1 cup sliced fresh mushrooms
1 tablespoon cooking oil
3/4 pound lean boneless beef, cut into thin bite-size strips
DIRECTIONS:
Cook spaghetti according to package directions. Drain well and keep warm.
Meanwhile, for sauce, in a small bowl stir together water, soy sauce, cornstarch, green and red pepper.
Set aside.
Spray a cold wok or large skillet with nonstick spray coating. Heat over medium-high heat. Add garlic
and stir-fry for 30 seconds. Add pea pods and green or red pepper; stir-fry 1 minute. Add mushrooms;
stir-fry 1 to 2 minutes more or till vegetables are tender. Remove vegetables from wok.
Add oil to wok. Stir-fry beef in hot oil for 3 to 4 minutes or till done. Push beef to sides of wok. Stir sauce
and pour into the center of wok. Cook and stir till thickened and bubbly. Return vegetables to wok; cook
and stir all ingredients 1 minute. Toss with spaghetti.
Makes 4 servings.
Calories: 316/serving
TIME:
Preparation Time: 15 min.
Cooking Time: 8 min.

NUTRITIONAL INFORMATION PER SERVING:
27g protein
28g carbohydrate
10g fat
61 mg cholesterol
678mg sodium
429mg potassium
-Low Fat -Low Cholesterol

Main Dish 337 Calorie Hawaiian Beef

2007-12-03T12:15:00.000-08:00

Main Dish 337 Calorie Hawaiian Beef

INGREDIENTS:
3/4 pound beef top round steak, cut Y2-inch thick
1 8-ounce can pineapple slices (juice pack)
2 tablespoons dry sherry or water
1 tablespoon soy sauce
1 tablespoon molasses or brown sugar
1/8 teaspoon crushed red pepper
Nonstick spray coating
5 green onions, cut into 1/2-inch pieces
1 tablespoon cornstarch
1 medium tomato, cut into wedges
1 6-ounce package frozen pea pods, thawed
2 cups hot cooked rice
DIRECTIONS:
Trim separable fat from round steak. Partially freeze meat; then, cut on bias into thin bite-size strips. Drain pineapple,
reserving juice. Cut pineapple slices into quarters; set aside.
In a bowl stir together reserved pineapple juice, dry sherry or water, soy sauce, molasses or brown sugar, and red
pepper. Add meat; stir till coated. Cover and marinate meat at room temperature for 15 minutes. Drain, reserving
marinade.
Spray a cold large skillet or wok with nonstick spray coating. Add half of meat to skillet or wok. Stir-fry for 2 to 3 minutes
or till browned. Remove meat. Stir-fry remaining meat and onions for 2 to 3 minutes or till meat is
browned. Return all meat to skillet. Push meat from center of skillet.
For sauce, stir cornstarch into reserved marinade. Add sauce to center of skillet. Cook and stir till thickened and bubbly.
Add tomato, pea pods, and pineapple. Stir ingredients together until coated with sauce. Cook and stir about 2
minutes more or till heated through. Serve over hot cooked rice.
Makes 4 servings.
Calories: 337/serving
TIME:
Preparation Time: 15 min.
Marinating Time: 15 min.
Cooking Time: 7 min.

NUTRITIONAL INFORMATION PER SERVING:
23g protein
47g carbohydrate
6g fat
57mg cholesterol
296mg sodium
497mg potassium
-Low Fat -Low Cholesterol

Main Dish 280 Calorie Hawaiian Chicken and Rice

2007-12-03T12:13:00.000-08:00

Main Dish 280 Calorie Hawaiian Chicken and Rice

INGREDIENTS:
2 pounds meaty chicken pieces (breasts, thighs, and drumsticks), skinned
1/2 cup chopped onion
1 large red sweet pepper, cut into 1/4-inch squares
1 8-ounce can pineapple chunks Juice pack)
1/4 cup frozen orange juice concentrate, thawed
2 tablespoons soy sauce
1/4 teaspoon ground cloves
2/3 cup long grain rice
1 cup chicken broth Parsley sprigs or paprika
DIRECTIONS:
Place chicken pieces, onion, and red pepper into a large plastic bag set in a deep bowl. In a small mixing
bowl stir together undrained pineapple, orange juice concentrate, soy sauce, and cloves. Pour pineapple
mixture over chicken mixture in bag. Sea] bag. Marinate the mixture in the refrigerator for 4 to 24 hours,
turning bag occasionally.
Before baking, drain chicken, reserving marinade and vegetables. Set chicken aside. Place uncooked
rice in a 12x7 l/2x2-inch baking dish. Stir chicken broth and the reserved marinade-vegetable mixture into
rice. Top with chicken pieces. Cover with foil. Bake in a 375 degrees oven about 1 hour or till chicken
and rice are tender. Garnish with parsley or sprinkle with paprika.
Makes 6 servings.
Calories: 280/serving
TIME:
Advance Preparation Time: 15 min.
Marinating Time: 4 hrs.
Final Preparation Time: I hr. 10 min.

NUTRITIONAL INFORMATION PER SERVING:
25g protein
30g carbohydrate
6g fat
67mg cholesterol
540mg sodium
449mg potassium
-Low Fat -Low Cholesterol

Main Dish 227 Calorie Tangy Shrimp and Peppers

2007-12-03T12:10:00.000-08:00

Main Dish 227 Calorie Tangy Shrimp and Peppers

INGREDIENTS:
Nonstick spray coating
1 small sweet red pepper, cut into thin strips
1 small green pepper, cut into thin strips
1/2 cup sliced green onions
1 clove garlic, minced
1/2 pound fresh or frozen shrimp, peeled and deveined
1/2 cup canned sliced water chestnuts
2 tablespoons apricot preserves
1 tablespoon soy sauce
1 teaspoon toasted sesame seeds
Dash bottled hot pepper sauce
DIRECTIONS:
Spray a medium skillet with nonstick spray coating. Heat skillet over medium heat. Add red and green
pepper, onion, and garlic; cook for 3 to 4 minutes or till tender.
Add shrimp and water chestnuts. Cook and stir for 3 to 4 minutes or till shrimp turn pink. Remove from
heat.
Stir in apricot preserves, soy sauce, and hot pepper sauce. Sprinkle with sesame seeds.
Makes 2 servings.
Calories: 227/serving
TIME:
Preparation Time: 15 min.
Cooking Time: 6 min.

NUTRITIONAL INFORMATION PER SERVING:
20g protein
30g carbohydrate
3g fat
129mg cholesterol
653mg sodium
627mg potassium
-Low Fat

Main Dish 101 Calorie Mountain Turkey Sausage

2007-12-03T12:08:00.000-08:00

Main Dish 101 Calorie Mountain Turkey Sausage

INGREDIENTS:
1/2 pound ground turkey
2 1/2 tablespoons soft bread crumbs
1/2 cup shredded apple
1/4 teaspoon leaf sage, crushed
1/4 teaspoon pepper
1/4 teaspoon salt
1/8 teaspoon paprika
Dash ground nutmeg
Nonstick spray coating
DIRECTIONS:
In a large bowl, combine turkey, bread crumbs, apple, sage, pepper, salt, paprika, and nutmeg. Shape
mixture into four 1/2-inch-thick patties.
Spray the unheated rack of broiler pan with nonstick spray coating. Arrange patties on rack. Broil 4 to 5
inches from the heat about 10 minutes or till no pink remains; turn once. Or, spray a large skillet with nonstick
spray coating. Cook sausage over medium heat for 8 to 10 minutes or till no pink remains.)
Makes 4 servings.
Calories: 101/serving
TIME:
Preparation Time: 12 min.
Cooking Time: I0 min.

NUTRITIONAL INFORMATION PER SERVING:
10g protein
3g carbohydrate
5g fat
35mg cholesterol
116mg sodium
135mg potassium
-Low Cholesterol -Low Sodium

Main Dish 179 Calorie Boulder Granola

2007-12-03T12:06:00.000-08:00

Main Dish 179 Calorie Boulder Granola

INGREDIENTS:
3 1/4 cups regular rolled oats
1 cup shredded unpeeled apple
1/2 cup wheat germ
1/4 cup honey
1/4 cup water
1 teaspoon ground cinnamon
1 teaspoon vanilla or 1/2 teaspoon almond extract
Nonstick spray coating
DIRECTIONS:
In a large bowl combine oats, apple, and wheat germ; mix well. In a small saucepan stir together honey,
water, and cinnamon. Heat to boiling; remove from heat. Stir in vanilla or almond extract. Pour over oat
mixture; mix well.
Spray a 15xl0xl -inch baking pan with nonstick spray coating. Spread oat mixture evenly in pan. Bake in
a 325 degrees oven about 45 minutes or till golden brown, stirring occasionally. Spread onto foil to
cool. Store in an airtight container in the refrigerator up to 2 weeks.
Makes eight 1/2-cup servings.
Calories: 179/serving
TIME:
Preparation Time: 12 min.
Cooking Time: 45 min.

NUTRITIONAL INFORMATION PER SERVING:
6g protein
34g carbohydrate
3g fat
0mg cholesterol
2mg sodium
177mg potassium
-Low Fat -No Cholesterol -Low Sodium

Main Dish 228 Calorie Quick Tuna Pita

2007-12-03T12:05:00.001-08:00

Main Dish 228 Calorie Quick Tuna Pita

INGREDIENTS:
1 6 1/2-ounce can tuna (water pack),
drained and broken into chunks
1 hard-cooked egg, chopped
1/4 cup finely chopped dill pickle
1/4 cup finely chopped celery
2 tablespoons reduced-calorie mayonnaise
1 1/2 teaspoon prepared mustard
3 lettuce leaves
3 small pita bread rounds, halved
DIRECTIONS:
In a small mixing bowl combine tuna, egg, pickle, celery, mayonnaise, and mustard; mix gently.
Divide among 3 small airtight containers. Chill overnight. Store up to 3 days in the refrigerator.
For each serving, pack 1 lettuce leaf and 2 pita bread halves in separate small clear plastic bags. Carry
with 1 container of the tuna mixture in an insulated lunch box with a frozen ice pack.
To serve, place some lettuce and tuna mixture into each pita bread half.
Makes 3 servings.
Calories: 228/serving
TIME:
Preparation Time: 10 min.
Chilling Time: overnight

NUTRITIONAL INFORMATION PER SERVING:
23g protein
18g carbohydrate
6g fat
134mg cholesterol
849mg sodium
272mg potassium
-Low Fat

Main Dish 281 Calorie Fish and Crab Enchiladas

2007-12-03T12:03:00.000-08:00

Main Dish 281 Calorie Fish and Crab Enchiladas

INGREDIENTS:
4 ounces frozen crab-flavored fish pieces or crabmeat
2/3 cup skim milk
2 tablespoons all-purpose flour
Dash salt
1/4 cup shredded cheddar cheese (1 ounce)
1/2 4-ounce can chopped green chili peppers (2 tablespoons)
4 6-inch flour tortillas
3 tablespoons salsa
DIRECTIONS:
Thaw crab-flavored fish pieces or crabmeat, if frozen. Cut into bite-size pieces; set aside.
In a 2-cup measure stir together skim milk, flour, and salt. Cook, uncovered, on 100% power (high) for 1
1/2 to 2 1/2 minutes (2 1\2 to 31/2 minutes in a low-wattage oven) or till thickened and bubbly, stirring
every 30 seconds. Stir in cheese till melted. Stir in crab and green chili peppers.
Divide crab mixture among tortillas, spreading down the center. Roll up tortillas.
Place filled tortillas, seam side down, in 2 individual au gratin dishes. Cover with vented clear plastic
wrap.
Cook on 70% power (medium-high) for 3 to 4 minutes (2 to 3 minutes on high power in a low-wattage
oven) or till heated through.
Top tortillas with salsa. Cook, covered, on medium-high (high power in a low-wattage oven) about 30
seconds or till salsa is hot.
Makes 2 servings.
Calories: 281/serving
TIME:
Preparation Time: IO min.
Cooking Time: 5 min.

NUTRITIONAL INFORMATION PER SERVING:
16g protein
39g carbohydrate
7g fat
28mg cholesterol
910mg sodium
263mg potassium
-Low Fat -Low Cholesterol

Main Dish 214 Calorie Italian Spinach Rolls

2007-12-03T12:02:00.000-08:00

Main Dish 214 Calorie Italian Spinach Rolls

INGREDIENTS:
1 10-ounce package frozen chopped spinach
8 lasagna noodles
1 large onion
1 medium green pepper
Nonstick spray coating
2 cups sliced fresh mushrooms
2 cloves garlic, minced
1 16-ounce can tomatoes
1 teaspoon dried basil
1 8-ounce can tomato sauce
1 teaspoon sugar
2·cups low-fat cottage cheese
1/2 cup grated Parmesan cheese
1 beaten egg
1/8 teaspoon ground nutmeg
DIRECTIONS:
Cook spinach and lasagna noodles separately according to the package directions. Drain and set aside. For the
sauce, chop onion and green pepper. Spray a cold large saucepan with nonstick spray coating; heat over medium
heat. Add onion, green pepper, mushrooms, and garlic. Cook till vegetables are tender. Cut up tomatoes and crush
basil. Stir undrained tomatoes, basil, tomato sauce, sugar, and 1/4 teaspoon pepper into the vegetables. Bring to
boiling; reduce heat. Simmer, uncovered, 5 minutes or till slightly thickened.
Meanwhile, for filling, in a bowl stir together spinach, cottage cheese, Parmesan cheese, egg, and nutmeg.
Spread a scant 1/2 cup spinach mixture on each noodle. Roll up each noodle, jelly-roll style, beginning at a short
end. Spoon I cup of sauce mixture into a 12x7 l/2x2-inch baking dish. Place rolls, seam side down, in dish. Spoon
on remaining sauce. Cover with plastic wrap; chill 2 to 24 hours.
Before serving, remove plastic wrap. Cover with foil; bake in a 375' oven for 40 to 45 minutes or till bubbly.
Serves 8.
Calories: 214/serving
TIME:
Advance Preparation Time: 55 min.
Chilling Time: 2 hrs.
Final Preparation Time: 40 min.

NUTRITIONAL INFORMATION PER SERVING:
16g protein
28g carbohydrate
5g fat
44mg cholesterol
643mg sodium
557mg potassium
-Low Fat -Low Cholesterol

Main Dish 155 Calorie Spicy Garlic Shrimp

2007-12-03T12:00:00.000-08:00

Main Dish 155 Calorie Spicy Garlic Shrimp

INGREDIENTS:
1 pound fresh or frozen shrimp
1 tablespoons water
2 tablespoons catsup
1 tablespoon soy sauce
2 tablespoon dry sherry or rice wine
3 teaspoons cornstarch
1 teaspoon honey
1/2 teaspoon crushed red pepper
I teaspoon grated gingerroot or 1/4 teaspoon ground ginger
1/2 cup sliced green onions
4 cloves garlic, minced
1 tablespoon cooking oil or peanut oil
Hot cooked rice (optional)
Fresh or frozen pea pods, cooked (optional)
DIRECTIONS:
Thaw shrimp, if frozen. Peel and devein shrimp; cut in half lengthwise. Set aside.
In a mixing bowl stir together water, catsup, soy sauce, rice wine or dry sherry, cornstarch, honey, crushed red pepper,
and ground ginger, if using. Set aside.
In a large skillet or wok stir-fry green onions, garlic, and fresh grated gingerroot, if using, in hot oil for 30 seconds.
Add shrimp. Stir-fi-y 2 to 3 minutes or till shrimp turn pink; push to sides of skillet or wok. Stir catsup mixture; stir into
center of skillet. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more. Stir sauce and shrimp together.
If desired, serve with hot cooked rice and pea pods.
Makes 4 servings.
Calories: 155/serving
TIME:
Preparation Time: 25 min.
Cooking Time: 5 min.

NUTRITIONAL INFORMATION PER SERVING:
8g protein
8g carbohydrate
5g fat
129mg cholesterol
473mg sodium
250mg potassium
Low Fat

Main Dish 173 Calorie Chili Beef and Bean Burgers

2007-12-03T11:59:00.000-08:00

Main Dish 173 Calorie Chili Beef and Bean Burgers

INGREDIENTS:
1 slightly beaten egg white
1/2 15-ounce can (3/4 cup) pinto beans, drained and mashed
1/4 cup soft whole wheat bread crumbs
1/4 cup finely chopped celery
1 tablespoon canned diced green chili peppers or 1 teaspoon chopped canned jalapeno peppers
1/8 teaspoon garlic powder
1 pound lean ground beef
4 8-inch flour tortillas, halved
8 lettuce leaves
1 cup salsa
DIRECTIONS:
In a large mixing bowl combine egg white, beans, bread crumbs, celery, chili peppers, and garlic powder.
Add ground beef, mix well.
Shape meat mixture into eight V2-inch-thick oval patties.
Place patties on the unheated rack of a broiler pan. Broil 4 inches from the heat for 12 to 14 minutes or till
meat is no longer pink, turning once.
To serve, place a lettuce leaf and a burger in the center of each tortilla half. Top with 1 tablespoon of the
salsa. Bring ends of tortilla up and over burger. Top with another tablespoon salsa.
Makes 8 servings.
Calories: 173/serving
TIME:
Preparation Time: 15 min.
Cooking Time: 12 min.

NUTRITIONAL INFORMATION PER SERVING:
15g protein
17g carbohydrate
5g fat
40mg cholesterol
257mg sodium
314mg potassium
-Low Fat -Low Cholesterol

Main Dish 313 Calorie Southwestern Beans and Dumplings

2007-12-03T11:58:00.000-08:00

Main Dish 313 Calorie Southwestern Beans and Dumplings

INGREDIENTS:
1/3 cup all-purpose flour
1/3 cup yellow cornmeal
1 teaspoon baking powder
1/4 teaspoon salt
1 beaten egg white
1/4 cup skim milk
2 tablespoons cooking oil
1/3 cup water
1 cup chopped onion
1 clove garlic, minced
1 15-ounce can garbanzo beans, drained
1 15-ounce can red kidney beans, drained
1 15-ounce can tomato sauce
1 4-ounce can diced green chili peppers, drained
2 teaspoons chili powder
1/4 teaspoon salt
1 1/2 teaspoons cornstarch
DIRECTIONS:
In a medium mixing bowl stir together flour, cornmeal, baking powder, and 1/4 teaspoon salt egg white, milk, and set
aside.
In a 10-inch skillet combine the water, onion, and garlic. Bring to boiling; reduce heat. Cover and simmer 5 minutes
or till tender. Stir in garbanzo beans, kidney beans, tomato sauce, green chili peppers, chili powder, and 1/4 teaspoon
salt.
In a small bowl stir together cornstarch and 1 tablespoon water. Stir into bean mixture. Cook and stir till slightly thickened
and bubbly. Reduce heat.
For dumplings, add milk mixture to cornmeal mixture; stir just till combined. Drop dumpling mixture from a tablespoon
to make 5 mounds atop the hot bean mixture.
Cover and simmer for 10 to 12 minutes or till a toothpick inserted into the center of a dumpling comes out clean.
Makes 5 servings.
Calories: 313/serving
TIME:
Preparation Time: 20 min.
Cooking Time: 10 min.

NUTRITIONAL INFORMATION PER SERVING:
13gm protein
50gm carbohydrate
8mg fat
0mg cholesterol
1,023mg sodium
839mg potassium
Low Fat -No Cholesterol

Main Dish 343 Calorie Beef and Onions

2007-12-03T11:56:00.000-08:00

Main Dish 343 Calorie Beef and Onions

INGREDIENTS:
1/4 pound lean ground beef or veal
2 cups sliced fresh mushrooms
2 medium onions, cut into thin wedges
1 clove garlic, minced
1 10-1/4 ounce can beef gravy
2/3 cup plain low-fat yogurt
1 tablespoon Worcestershire sauce
1/4 teaspoon dried thyme or sage, crushed
1/4 teaspoon pepper
2 cups hot cooked rice or noodles
2 tablespoons snipped fresh parsley
DIRECTIONS:
In a large skillet cook meat, mushrooms, onions, and garlic till meat is no longer pink and onion is tender.
Drain off fat.
In a mixing bowl stir together beef gravy, yogurt, Worcestershire sauce, thyme or sage, and pepper. Stir
into meat mixture.
Heat through.
Serve meat mixture over rice or noodles. Sprinkle with parsley.
Serves 4.
Calories: 343/serving
TIME:
Preparation: 20 min.
Cooking: 5 min.

NUTRITIONAL INFORMATION PER SERVING:
26g protein
37g carbohydrate
10g fat
65mg cholesterol
152mg sodium
588mg potassium
-Low Fat -Low Cholesterol

Main Dish 187 Calorie Coated Corn Bread Fish

2007-12-03T11:51:00.000-08:00

Main Dish 187 Calorie Coated Corn Bread Fish

INGREDIENTS:
1 pound fresh or frozen fish fillets
2 tablespoons buttermilk or plain low-fat yogurt
1 tablespoon margarine
1/2 cup corn bread stuffing mix, crushed
1/8 teaspoon salt
Dash to 1/8 teaspoon ground red pepper
DIRECTIONS:
Thaw fish, if frozen.
Turn under any thin edges of fish. In a 12x7 l/2x2-inch baking dish (use an 8x8x2-inch baking dish for
low-wattage ovens) arrange thicker portions of fish fillets toward outer edges of the dish. Brush fish with
butter-milk or yogurt.
In a small mixing bowl cook margarine on 100% power (high) about 30 seconds or till melted. Stir in stuffing
mix, salt, and red pepper.
Spoon stuffing mixture over fish fillets. Cook fish, uncovered, on high for 4 to 7 minutes or till fish flakes
easily when tested with a fork. Give the dish a half-turn after 3 minutes.
Serves 4.
Calories: 187/serving
TIME:
Preparation Time: 7 min.
Cooking Time: 4 1/2 min.

NUTRITIONAL INFORMATION PER SERVING:
23g protein
13g carbohydrate
4g fat
50 mg cholesterol
399 mg sodium
513 mg potassium
-Low Fat -Low Cholesterol

Main Dish 129 Calorie Mustard Turkey Breast

2007-11-28T16:24:00.001-08:00

Main Dish 129 Calorie Mustard Turkey Breast

INGREDIENTS:
1 2- to 3-pound fresh or frozen turkey breast portion, thawed
2 teaspoons ground coriander
1/2 teaspoon onion powder
1/4 teaspoon chili powder
1 Dash ground red pepper
1 tablespoon margarine
1 1/2 tablespoon lemon juice
DIRECTIONS:
Remove skin and excess fat from turkey breast. In a small saucepan cook coriander, onion powder, chili
powder, and red pepper in margarine for 1 minute. Remove from heat and stir in lemon juice. Spread
spice mixture on all sides of turkey.
In a covered grill arrange medium-hot coals around a drip pan. Test for medium heat above the pan. Insert
a meat thermometer into the thickest part of turkey breast, but not touching the bone (if present).
Place turkey breast on grill rack over drip pan but not over coals. Lower grill hood. Grill 1 1/4 to 1
3/4 hours or till thermometer registers 170 degrees. Add more coals as needed.
Makes 8 servings.
Calories: 129/serving
TIME:
Preparation Time: 5 min.
Cooking Time: 1 1/4 hrs.
NUTRITIONAL INFORMATION PER SERVING:
18g protein
10g carbohydrates
2g fat
33g cholesterol
210g sodium
213g potassium
Low Fat

Main Dish 133 Calorie Miami Shrimp and Scallops

2007-11-28T16:23:00.000-08:00

Main Dish 133 Calorie Miami Shrimp and Scallops

INGREDIENTS:
1/2 pound fresh or frozen scallops
12 fresh or frozen large shrimp, peeled and deveined (about 1/2 pound total)
1 teaspoon finely shredded orange peel
1/2 cup orange juice
2 tablespoons soy sauce
1 1/2 teaspoon grated gingerroot
1 clove garlic, minced
1/8 to 1/4 teaspoon ground red pepper
12 fresh or frozen pea pods
1 medium orange, cut into 8 wedges
DIRECTIONS:
Halve any large scallops. Place scallops and shrimp in a plastic bag set in a deep bowl. For marinade, combine orange
peel, orange juice, soy sauce, gingerroot, garlic, and red pepper. Pour over seafood. Seal bag. Marinate in the
refrigerator for 30 minutes. Drain, reserving marinade.
If using fresh pea pods, cook in boiling water about 2 minutes; drain. Or, thaw and drain frozen pea pods.
Wrap one pea pod around each shrimp. Thread pea pods and shrimp onto four 10- to 12-inch skewers alternately
with scallops and orange wedges.
Grill kabobs on an uncovered grill directly over medium-hot coals for 5 minutes. Turn and brush with marinade. Grill
5 to 7 minutes more or till shrimp turn pink and scallops are opaque. Brush occasionally with marinade.
Broiling directions: Place kabobs on the unheated rack of a broiler pan. Broil 4 inches from the heat for 4 minutes.
Turn and broil 4 to 6 minutes more or till shrimp turn pink and scallops are opaque. Brush occasionally with
marinade.
Serves 4.
Calories: 133/serving
TIME:
Preparation Time: 10 min.
Marinating Time: 30 min.
Cooking Time: 10min.

NUTRITIONAL INFORMATION PER SERVING:
22g protein
7g carbohydrate
1g fat
105mg cholesterol
305mg sodium
380mg potassium
-Low Fat

Main Dish 257 Calorie Asian Burritos

2007-11-28T16:21:00.002-08:00

Main Dish 257 Calorie Asian Burritos

INGREDIENTS:
4 8-inch flour tortillas
2 cups Sweet Pepper Chicken Stir-Fry
1 4-ounce can sliced mushrooms, drained
1/4 cup plum preserves
DIRECTIONS:
Wrap tortillas in foil. Heat in a 350 degrees oven for 10 minutes to soften.
Meanwhile, in a medium saucepan stir together the reserved Sweet Pepper Chicken Stir-Fry, mushrooms,
and plum preserve
Cook and stir over medium heat about 5 minutes or till heated through.
To assemble, spoon one-fourth of the chicken mixture down the center of each tortilla. Fold in the opposite
sides of the tortilla so they overlap.
Makes 4 servings.
Calories: 257/serving
TIME:
Preparation Time: 20 min.
Cooking Time: 5 min.

NUTRITIONAL INFORMATION PER SERVING:
18g protein
36g carbohydrate
5g fat
36mg cholesterol
433mg sodium
328mg potassium
-Low Fat -Low Cholesterol

Main Dish 257 Calorie Asian Burritos

2007-11-28T16:21:00.001-08:00

Main Dish 187 Calorie Grapes Vineyard Chicken

2007-11-28T16:20:00.000-08:00

Main Dish 187 Calorie Grapes Vineyard Chicken

INGREDIENTS:
Nonstick spray coating
4 medium (12 ounces total) boned skinless chicken breast halves
1/2 cup apple juice or apple cider
1 1/2 teaspoon instant chicken bouillon granules
1 teaspoon cornstarch
1/4 teaspoon dried mint, crushed (optional)
1 cup seedless green grapes, halved or red grapes, halved
DIRECTIONS:
Spray a large skillet with nonstick spray coating. Preheat skillet over medium heat. Add chicken. Cook
over medium heat for 8 to 10 minutes or till tender and no longer pink, turning to brown evenly. Remove
from skillet; keep warm.
Meanwhile combine apple juice, bouillon granules, cornstarch, and, if desired, mint. Add to skillet. Cook
and stir till thickened and bubbly. Cook and stir 2 minutes more. Stir in grapes and heat through. Serve
over chicken.
Serves 4.
Calories: 187/serving
TIME:
Preparation Time: 3 min.
Cooking Time: 12 min.

NUTRITIONAL INFORMATION PER SERVING:
27g protein
11g carbohydrate
3g fat
72mg cholesterol
158mg sodium
330mg potassium
-Low Fat -Low Cholesterol

Main Dish 161 Calorie Chicken Marsala

2007-11-28T16:14:00.000-08:00

Main Dish 161 Calorie Chicken Marsala

INGREDIENTS:
4 medium (12 ounces total) boned skinless chicken breast halves
Nonstick spray coating
1 1/2 cups sliced fresh mushrooms
2 tablespoons sliced green onion
2 tablespoons water
1/4 teaspoon salt
1/3 cup dry sherry or dry Marsala
DIRECTIONS:
Place 1 piece of chicken, boned side up, between 2 pieces of clear plastic wrap. Working from the center
to the edges, pound lightly with a meat mallet to about 1/4-inch thickness. Remove plastic wrap. Repeat
with remaining chicken breast halves.
Spray a large skillet with nonstick spray coating. Preheat skillet over medium heat. Add 2 chicken breast
halves. Cook over medium heat for 2 to 3 minutes or till tender and no pink remains. Transfer to a platter;
keep warm. Repeat with remaining chicken breast halves.
Carefully add mushrooms, green onion, water, and salt to skillet. Cook over medium heat till mushrooms
are tender and most of the liquid has evaporated (about 3 minutes). Add Marsala or dry sherry to skillet.
Heat through. Spoon vegetables and sauce over chicken.
Makes 4 servings.
Calories: 161/serving
TIME:
Preparation Time: 11 min.
Cooking Time: 8 min.

NUTRITIONAL INFORMATION PER SERVING:
27g protein
2g carbohydrate
3g fat
72mg cholesterol
191mg sodium
337mg potassium
-Low Fat -Low Cholesterol

Main Dish 297 Calorie Chicken Fajitas

2007-11-28T14:27:00.000-08:00

Main Dish 297 Calorie Chicken Fajitas

INGREDIENTS:
8 6-inch flour tortillas
Nonstick spray coating
1 small onion, sliced and separated into rings
2 cloves garlic, minced
1 medium sweet red or green pepper, cut into bite-size strips
1 tablespoon cooking oil
8 ounces boned skinless chicken breast halves, cut into bite-size strips
1/3 cup salsa
2 cups shredded lettuce
1/4 cup plain low-fat yogurt or low-fat sour cream
1 green onion, thinly sliced
DIRECTIONS:
Wrap tortillas in foil. Place in a 300 degrees oven for 10 to 12 minutes or till heated through.
Meanwhile, spray a large skillet with nonstick spray coating. Add onion and garlic; stir-fry for 2 minutes.
Add red pepper; stir-fry for 1 to 2 minutes more or till vegetables are crisp-tender. Remove from
skillet. Add oil to skillet. Add chicken; stir-fry 3 to 5 minutes or till chicken is tender and no longer
pink. Return vegetables to skillet. Add salsa. Cook and stir till heated through.
To serve, divide chicken mixture evenly among tortillas. Top with shredded lettuce. Dollop with yogurt
and sprinkle with green onion. Roll up tortillas.
Makes 4 servings.
Calories: 297/serving
TIME:
Preparation Time: 10 min.
Cooking Time: 10 min.
NUTRITIONAL INFORMATION PER SERVING:
24g protein
33g carbohydrate
7g fat
55mg cholesterol
197mg sodium
373mg potassium
-Low Fat -Low Cholesterol

Main Dish 204 Calorie Sweet Pepper Chicken Stir-Fry

2007-11-28T14:26:00.000-08:00

Main Dish 204 Calorie Sweet Pepper Chicken Stir-Fry

INGREDIENTS:
1 8 ounces boned skinless chicken breast halves
3 tablespoons soy sauce
1 tablespoon dry sherry
Nonstick spray coating
1 medium onion, cut into wedges
2 medium green or sweet red peppers, thinly sliced
1 1/2 cups sliced fresh mushrooms
1 tablespoon cooking oil
1 teaspoon grated gingerroot
1 8-ounce can bamboo shoots, drained
1/4 cup chicken broth
1 teaspoon cornstarch
DIRECTIONS:
Cut chicken into 1/2-inch pieces. Place in a bowl; stir in soy sauce and sherry. Let stand for 30 minutes. Spray a
cold wok or large skillet with nonstick spray coating; preheat over medium-high heat. Add onion; stir-fry 2 minutes.
Add peppers; stir-fry 1 minute. Add mushrooms; stir-fry about 1 minute more or till vegetables are crisptender.
Remove vegetables from wok or skillet; set aside.
Drain chicken, reserving the marinade. Add oil to wok. Add gingerroot; stir-fry 15 seconds. Add half the chicken; stirfry
3 to 4 minutes or till no longer pink. Remove. Stir-fry remaining chicken for 3 to 4 minutes or till no longer
pink. Return all chicken, vegetables, and bamboo shoots to wok; push from center of wok.
Stir broth, cornstarch, and 1/4 teaspoon pepper into reserved marinade; add to wok. Cook and stir till slightly thickened;
toss gently to coat chicken mixture. Measure and refrigerate 2 cups mixture for Chinese Burritos. Serve remaining
mixture while hot.
Serves 4.
Calories: 204/serving
TIME:
Preparation Time: 10 min.
Marinating Time: 30 min.
Cooking Time: 15 min.

NUTRITIONAL INFORMATION PER SERVING:
30g protein
8g carbohydrate
6g fat
73 mg cholesterol
613 mg sodium
621 mg potassium
-Low Fat -Low Cholesterol

Main Dish 247 Calories Stuffed Apple and Cheese Chicken

2007-11-28T14:24:00.000-08:00

Main Dish 247 Calories Stuffed Apple and Cheese Chicken

INGREDIENTS:
2 medium (6 to 8 ounces total) boned skinless chicken breast halves
1 small apple or pear, cored (6 ounces)
1/4 cup shredded Muenster or cheddar cheese (1 ounce)
1/4 cup apple juice or orange juice
2 teaspoon cornstarch
2 tablespoons sliced green onion
1 teaspoon instant chicken bouillon granules
DIRECTIONS:
Rinse chicken; pat dry. Pound chicken to 1/4-inch thickness. Chop half of the apple; slice the other
half. Divide chopped apple and cheese evenly between chicken pieces. Roll up, folding in sides to enclose
filling. Secure with wooden toothpicks, if necessary.
Arrange rolls, seam side down, in an 8x8x2-inch baking dish. Add 2 tablespoons of the fruit juice to
dish. Cover with vented microwave-safe plastic wrap.
Cook on 100% power (high) for 2 minutes. Rearrange chicken; add sliced apple. Cover and cook for 2 to
4 minutes more or till chicken is tender and no longer pink. Place chicken and apple slices on serving
plates; cover to keep warm.
For sauce, in a 1 -cup measure combine cornstarch, remaining fruit juice, green onion, and bouillon granules.
Stir in cooking liquid. Cook, uncovered, on high for 2 to 3 minutes or till thickened and bubbly, stirring
after every 30 seconds. Spoon sauce over chicken rolls.
Makes 2 servings.
Calories: 247/serving
TIME:
Preparation. Time: 15 min.
Cooking Time: 6 min.

NUTRITIONAL INFORMATION PER SERVING:
30g protein
14g carbohydrate
8g fat
86mg cholesterol
323mg sodium
355mg potassium
-Low Fat-Low Cholesterol

Main Dish 386 Calorie Big Haus Burritos

2007-11-28T14:23:00.000-08:00

Main Dish 386 Calorie Big Haus Burritos

INGREDIENTS:
4 10-inch flour tortillas
1/2 pound lean ground beef
1 cup chopped onion
1 15-ounce can black beans, drained
1 10-ounce can tomatoes with green chili peppers
1 teaspoons chili powder
Chopped green onion
DIRECTIONS:
Wrap tortillas in foil. Heat in a 350 degrees oven for 10 minutes to soften. Meanwhile, for filling, cook
ground beef and onion until meat is brown and onion is tender. Drain. Stir in black beans, undrained tomatoes
with chili peppers, and chili powder. Simmer, uncovered, 5 minutes or to desired consistency.
Reserve 1/4 cup filling; set aside. Spoon one-fourth of the remaining filling onto each tortilla just below
center. Fold bottom edge of tortilla up and over filling. Fold opposite sides of tortilla in, just till they
meet. Roll up from the bottom. Top with some of the reserved filling. Sprinkle with green onion.
Makes 4 servings.
Calories: 386/serving
*Note: Serve these meaty burritos with Quick-to-Fix Spanish rice: Heat together 2 cups cooked rice, 1cup
chopped tomato, and one 4-ounce can diced green chili peppers.
TIME:
Preparation Time: 15 min.
Cooking Time: 10min.

NUTRITIONAL INFORMATION PER SERVING:
23g protein
49g carbohydrate
12g fat
37mg cholesterol
324mg sodium
635mg potassium
-Low Fat -Low Cholesterol

Main Dish 232 Calorie Beef Barley Stew

2007-11-28T14:22:00.000-08:00

Main Dish 232 Calorie Beef Barley Stew

INGREDIENTS:
1 1/2 pounds boneless beef chuck
6 cups water
1 1/2 cups sliced celery
1 1/2 cups sliced fresh mushrooms
1 cup sliced carrots
1 cup chopped onion
1 teaspoon salt
1 teaspoon dried rosemary, crushed
1/2 teaspoon pepper
1 clove garlic, minced
1 6-ounce can tomato paste
1/2 cup quick-cooking barley
DIRECTIONS:
Trim fat from meat; cut meat into 1/2-inch cubes. In a Dutch oven combine meat, water, celery, mushrooms,
carrots, onion, salt, rosemary, pepper, and garlic. Bring to boiling; reduce heat. Cover and 1 to
1/4 hours or till meat is tender. If necessary, skim fat.
Stir in tomato paste and barley. Return to boiling; reduce heat. Cover and simmer about 10 minutes or till
barley is done.
Makes 8 servings.
Calories: 232/serving
TIME:
Preparation Time: 23 min.
Cooking Time: 1 1/4 hrs.

NUTRITIONAL INFORMATION PER SERVING:
20g protein
25g carbohydrate
6g fat
51mg cholesterol
657mg sodium
752mg potassium
-Low Fat -Low Cholesterol

Main Dish 348 Calorie Beef and Brew

2007-11-28T14:20:00.000-08:00

Main Dish 348 Calorie Beef and Brew

INGREDIENTS:
3/4 cup light beer
3/4 cup water
1 bay leaf
1/2 teaspoon dried thyme, crushed
1/4 teaspoon ground pepper
1 pound beef round steak, trimmed of separable fat and cut into I -inch pieces
1 medium onions, cut into wedges
1 medium green or sweet red peppers, cut into thin strips
1/4 cup water
2 tablespoons all-purpose flour
2 cups hot, cooked egg noodles
DIRECTIONS:
In large saucepan stir together beer, the 3/4 cup water, bay leaf, 1/2 teaspoon salt, thyme, and ground
pepper. Stir in meat. Bring to boiling. Reduce heat. Cover and simmer for 55 minutes. Add onions and
green or red peppers and simmer about 20 minutes or till beef is tender. Remove bay leaf.
Stir together the 1/4 cup water and flour. Stir flour mixture into meat mixture. Cook and stir till thickened
and bubbly. Cook and stir for 2 minutes more. Serve over hot egg noodles.
Makes 4 servings.
Calories: 348/serving
TIME:
Preparation Time: 10 min.
Cooking Time: 1 hr. 20 min.

NUTRITIONAL INFORMATION PER SERVING:
32g protein
29g carbohydrate
10g fat
106mg cholesterol
316mg sodium
493mg potassium
-Low Fat

Main dish 294 Calorie Orange Beef Stir-Fry

2007-11-28T14:19:00.000-08:00

Main dish 294 Calorie Orange Beef Stir-Fry

INGREDIENTS:
1/4 pound beef top round steak Orange Sauce
Nonstick spray coating*
4 green onions, bias-sliced into I -inch pieces
1 clove garlic, minced
1 tablespoon cooking oil (optional)
6 cups tom fresh spinach
1/2 8-ounce can (1/3 cup) sliced water chestnuts, drained
2 cups hot cooked rice
DIRECTIONS:
Partially freeze meat. Then, thinly slice meat across the grain into bite-size strips.
Prepare Orange Sauce; set aside.
Spray a wok or 12-incb skillet with nonstick spray coating. Heat over medium-high beat. Stir-fry onions
and garlic for 1 minute; remove from wok. If necessary, add 1 tablespoon oil. Stir fry meat for 2 to 3 minutes
or till done. Push meat away from center of wok.
Stir Orange Sauce and pour into the center of wok. Cook and stir till thickened and bubbly. Stir in spinach,
water chestnuts, and onion mixture. Cover and cook for 1 minute. Serve over rice.
Orange Sauce: In a small bowl stir together I tablespoon cornstarch, I teaspoon sugar, and I teaspoon
instant beef bouillon granules. Stir in I teaspoon finely shredded orange peel, 1/2 cup orange juice, and I
tablespoon soy sauce.
Makes 4 servings.
Calories: 294/serving
*Note: You may need to cook the beef in the oil to keep it from sticking to the wok. If you do, add 25 calories
to the calorie count of each serving.
TIME:
Preparation Time: 30 min.
Cooking Time: 6 min.

NUTRITIONAL INFORMATION PER SERVING:
20g protein
37g carbohydrate
7g fat
46mg cholesterol
428mg sodium
648mg potassium
-Low Fat -Low Cholesterol

Main Dish 178 Calorie Curried Chicken and Rice

2007-11-28T14:18:00.000-08:00

Main Dish 178 Calorie Curried Chicken and Rice

INGREDIENTS:
1 cup water
1 8-ounce can stewed tomatoes
1/4 cup quick-cooking brown rice
1/4 cup snipped dried apricots
1/4 cup raisins
1 tablespoon lemon juice
2 teaspoons curry powder
1 teaspoon instant chicken bouillon granules
1/2 teaspoon cinnamon
1/4 teaspoon salt
2 cloves garlic, minced
1 bay leaf
1/4 pound boneless chicken or turkey, cut
into I -inch pieces
DIRECTIONS:
In a medium saucepan stir together water, undrained tomatoes, rice, apricots, raisins, lemon juice, curry
powder, bouillon granules, cinnamon, salt, garlic, and bay leaf. Heat to boiling. Stir in chicken or turkey.
Pour the hot chicken mixture into a 11/2-quart casserole. Bake, covered, in a 350 degrees oven about 45
minutes or till rice is tender and chicken is no longer pink, stirring occasionally. Remove bay leaf.
Makes 5 servings.
Calories: 178/serving
TIME:
Preparation Time: 15 min.
Cooking Time: 45 min.

NUTRITIONAL INFORMATION PER SERVING:
15g protein
25g carbohydrate
3g fat
36mg cholesterol
445mg sodium
395mg potassium
-Low Fat -Low Cholesterol

Main Dish 209 Calorie Barbecue Turkey

2007-11-28T14:16:00.000-08:00

Main Dish 209 Calorie Barbecue Turkey

INGREDIENTS:
1 pounds turkey thighs, skinned
1/4 cup catsup
1 tablespoons dry red wine or water
1 tablespoon brown sugar
1 tablespoon lemon juice
1 teaspoons soy sauce
1 teaspoon Worcestershire sauce
1/4 teaspoon dried thyme, crushed
1/4 teaspoon liquid smoke flavoring (optional)
Dash ground cloves
Dash garlic powder
1 tablespoon cornstarch
1 tablespoon cold water
DIRECTIONS:
Rinse turkey; pat dry. Place in a 10x6x2-inch baking dish with meaty portions toward edges of the dish.
In a mixing bowl combine catsup, wine or water, brown sugar, lemon juice, soy sauce, Worcestershire sauce, thyme,
liquid's mok (if desired), cloves, and garlic powder. Pour over turkey.
Cover dish with vented microwave-safe plastic wrap. Cook on 100% power (high) for 15 to 20 minutes or till turkey is
tender and no longer pink, turning turkey over and giving dish a half-turn once. Transfer turkey to a serving platter,
reserving cooking liquid.
For sauce, place cooking liquid in a 2-cup measure; skim fat. If necessary, add water to cooking liquid to equal 1
cup. Combine cornstarch and 1 tablespoon cold water. Stir into cooking liquid.
Cook, uncovered, on high for 11/2 to 2 minutes or till thickened and bubbly, stirring after every 30 seconds. To serve,
slice turkey and spoon sauce atop slices.
Makes 4 servings.
Calories: 209 / serving
TIME:
Preparation Time: 15 min.
Cooking Time: 16 1/2 min.

NUTRITIONAL INFORMATION PER SERVING:
29g protein
10g carbohydrate
4g fat
112mg cholesterol
443mg sodium
339mg potassium
-Low Fat

Main Dish 352 Calorie Green Chili

2007-11-28T14:14:00.000-08:00

Main Dish 352 Calorie Green Chili

INGREDIENTS:
3/4 pound beef stew meat
1 16-ounce can hominy or one 12-ounce can whole kernel corn, drained
1 14 1/2-ounce can tomatoes, cut up
1 large onion, chopped
1 4-ounce can diced green chili peppers, drained
½ cup water
1 teaspoon dried oregano, crushed
1 teaspoon instant beef bouillon granules
2 cloves garlic, minced
1 16-ounce can red kidney beans or pinto beans, heated and drained
DIRECTIONS:
Trim separable fat from stew meat, then cut into 3/4 -inch pieces.
In 3-quart saucepan stir together meat, hominy or corn, undrained tomatoes, onion, chili peppers, water,
oregano, bouillon granules, and garlic. Heat to boiling. Reduce heat. Cover and simmer about 1 hour or
till meat is tender. To serve, ladle mixture into individual bowls and top with hot kidney or pinto beans.
Makes 4 servings.
Calories: 352 / serving
TIME:
Preparation Time: 15 min.
Cooking Time: 11/2 hrs.

NUTRITIONAL INFORMATION PER SERVFNG:
28g protein
40g carbohydrate
l0g fat
60mg cholesterol
878mg sodium
895mg potassium
-Low Fat -Low Cholesterol

Main Dish 122 Calorie Southwestern Chicken

2007-11-28T14:12:00.000-08:00

Main Dish 122 Calorie Southwestern Chicken

INGREDIENTS:
1 8-ounce can tomato sauce
1/2 cup orange juice
1/2 cup finely chopped onion
2 tablespoons raisins tablespoons chopped pimiento
1/2 teaspoon dried oregano, crushed
1/2 teaspoon chili powder
1 clove garlic, minced
12 ounces boned skinless chicken breast halves, cut into 1 -inch pieces
2 teaspoons cornstarch
1 tablespoon water
1/4 cup snipped parsley
3 cups hot cooked rice
Several dashes bottled hot pepper sauce
DIRECTIONS:
In a large skillet combine tomato sauce, orange juice, onion, raisins, pimiento, oregano, chili powder, garlic,
and hot pepper sauce. Bring to boiling; reduce heat. Cover and simmer for 5 minutes.
Stir in chicken; return to boiling. Cover and simmer 12 to 15 minutes more or till chicken is tender and no
longer pink.
Meanwhile combine cornstarch and water. Stir into skillet. Cook and stir till thickened and bubbly. Cook
and stir 2 minutes more.
Toss parsley with rice. Serve chicken mixture over rice.
Makes 6 servings.
Calories: 122 / serving
TIME:
Preparation Time: 7 min.
Cooking Time: 19 min.

NUTRITIONAL INFORMATION PER SERVING:
21g protein
35g carbohydrate
2g fat
49mg cholesterol
277mg sodium
430mg potassium
-Low Fat -Low Cholesterol

Main Dish 122 calorie Fish with Cucumber Sauce

2007-11-28T07:04:00.000-08:00

Main Dish 122 calorie Fish with Cucumber Sauce

INGREDIENTS:
1 pound fresh or frozen fish fillets*
1/3 cup chopped cucumber
2 tablespoons reduced-calorie mayonnaise
2 tablespoons plain low-fat yogurt
1 1/2teaspoons prepared mustard
DIRECTIONS:
Thaw fish, if frozen. Turn under any thin edges of fish. In a 12x7 1/2x2-inch baking dish (use an 8x8x2-
inch baking dish for low-wattage ovens) arrange fish fillets with thicker portions toward outer edges of the
dish. Cover dish with vented clear plastic wrap.
Cook on 100% power (high) for 4 to 7 minutes or till fish flakes easily when tested with a fork, giving dish
a half-turn after 3 minutes.
Meanwhile, for sauce, in a small bowl stir together cucumber, mayonnaise, yogurt, and mustard. Serve
with fish.
Makes 4 servings.
Calories: 122 / serving
*Note: To thaw fish in a microwave, place in a shallow baking dish. Cover with vented clear plastic
wrap. Cook on 30% power (medium-low) for 31/2 to 41/2 minutes for 1/2 pound of fish or 6 to 8. minutes
for I pound. Let stand for 10 minutes. The fish should be pliable and cold on the outside, but still slightly
icy in the center of thick areas.
TIME:
Preparation Time: 10 min.
Cooking Time: 4 min.

NUTRITIONAL INFORMATION PER SERVING:
21g protein
1g carbohydrate
3g fat
52mg cholesterol
132mg sodium
503mg potassium
-Low Fat -Low Cholesterol -Low Sodium

Breakfast 257 Calories Breakfast Blintzes

2007-11-28T06:50:00.000-08:00

Breakfast 257 Calories Breakfast Blintzes

INGREDIENTS
1 cup all-purpose flour
1-1/2 cups skim milk
1 egg
Nonstick spray coating
1/2 teaspoon shortening
1 16-ounce carton dry cottage cheese
1 egg white
1 tablespoon sugar
1/2 teaspoon finely shredded orange peel
2 tablespoons orange juice
1/4 teaspoon ground cinnamon
Strawberry Preserves (Allfruit or Sorrel Ridge)
DIRECTIONS
For crepes, combine flour, milk, and the one egg. Beat with rotary beater till blended. Spray a 6-inch skillet
or crepe pan with nonstick spray coating. Preheat skillet over medium heat. Remove from heat and
pour in about 2 tablespoons batter. Lift and tilt skillet to spread batter. Return skillet to heat and brown
crepe on one side only. Remove from pan. Repeat with remaining batter to make 15 crepes total. Brush
skillet as needed with shortening between cooking of crepes.
For filling, in a blender container or food processor bowl combine cottage cheese, egg white, sugar, orange
peel, orange juice, and cinnamon. Blend or process till smooth. Spoon about 2 tablespoons cheese
mixture onto the unbrowned side of each crepe. Fold 2 opposite edges of crepe over top of filling. Fold in
remaining edges, forming a square packet. Repeat with remaining filling and crepes.
Spray a shallow baking pan with nonstick coating. Arrange blintzes in pan. Bake in a 350' oven 15 to 20
minutes or till heated through. Serve with Strawberry Sauce.
Serves 5.
Calories: 257/serving
TIME
Preparation Time: 55 min.

NUTRITIONAL INFORMATION PER SERVING:
23g protein
34g carbohydrate
3g fat
62mg cholesterol
74mg sodium
308mg potassium
-Low Fat -Low Cholesterol -Low Sodium

Breakfast 152 Calorie Feathery Pancakes

2007-11-28T06:48:00.000-08:00

Breakfast 152 Calorie Feathery Pancakes

INGREDIENTS:
1/2 cup whole wheat flour
'/2 cup all-purpose flour,
1 tablespoon sugar
2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup skim milk
1 teaspoon cooking oil
2 egg whites
Nonstick spray coating Strawberry Sauce
DIRECTIONS:
In a mixing bowl combine flours, sugar, baking powder, and salt. Stir in milk and oil. In another bowl,
beat egg whites till stiff (tips stand straight). Fold egg whites into flour mixture.
Spray a griddle with nonstick spray coating. Preheat griddle over medium heat. For each pancake pour
about 1/4 cup batter onto the hot griddle. Cook over medium heat till pancakes are golden brown (1 to 2
minutes per side); turn to second sides when pancakes have bubbly surfaces and slightly dry
edges. Serve pancakes with Strawberry Sauce.
Strawberry Sauce: In a blender container or food processor bowl combine 2 cups fresh or thawed frozen
unsweetened strawberries, 1 tablespoon sugar, and 1 teaspoon vanilla. Cover and blend or process till
smooth. In a small saucepan, heat sauce till warm. Serve over pancakes. Makes 1 cup (5 servings).
Makes 5 servings (2 pancakes each).
Calories: 152/serving
TIME
Preparation Time: 13 min.
Cooking Time: 8 min.

NUTRITIONAL INFORMATION PER SERVFNG:
6g protein
29g carbohydrate
2g fat
1 mg cholesterol
267mg sodium
237mg potassium
-Low Fat -Low Cholesterol

Breakfast 133 Calorie Fruity Oatmeal

2007-11-28T06:46:00.000-08:00

Breakfast 133 Calorie Fruity Oatmeal

INGREDIENTS:
2 cups water
1/4 teaspoon salt
1 cup rolled oats
1cup chopped peeled peaches
or chopped apple
1/4 cup raisins or snipped pitted whole dates
1/8 teaspoon ground cinnamon
1/2 cup skim milk
DIRECTIONS:
In a medium saucepan bring water and salt to boiling. Stir in oats, peaches or apple, raisins, and cinnamon.
Reduce heat and simmer, uncovered, for 5 minutes, stirring occasionally. Remove from
heat. Cover and let stand for 2 minutes.
Divide oat mixture among 4 bowls. Pour 2 tablespoons milk over each serving.
Makes 4 servings.
Calories: 133/serving
TIME:
Preparation Time: 12 min.
Cooking Time: 5 min.

NUTRITIONAL INFORMATION PER SERVING:
5g protein
27g carbohydrate
1g fat
0mg cholesterol
151 mg sodium
272mg potassium
-Low Fat -No Cholesterol

Breakfast 254 Calorie Cornmeal Pancakes With Applesauce

2007-11-28T06:45:00.000-08:00

Breakfast 254 Calorie Cornmeal Pancakes With Applesauce

INGREDIENTS:
1 cup all-purpose flour
3/4 cup cornmeal
1 tablespoon sugar
11/2teaspoons baking powder
1/2 teaspoon apple pie spice
1/4 teaspoon salt
2 slightly beaten eggs
1 cup skim milk
1 teaspoon cooking oil
3/4 cup unsweetened applesauce Nonstick spray coating
DIRECTIONS:
In a medium mixing bowl stir together flour, cornmeal, sugar, baking powder, apple pie spice, and salt. In
a small mixing bowl combine eggs, milk, and oil. Add all at once to flour mixture and stir just till blended
but still slightly lumpy.
Spray a griddle with nonstick spray coating. Preheat griddle over medium heat. For each pancake pour
about 1/4 cup batter onto hot griddle. Cook over medium heat till pancakes are golden brown (1 to 2 minutes
per side). Turn the pancakes to second sides when they have bubbly surfaces and slightly dry
edges.
Meanwhile, in a small saucepan heat applesauce till wan-n. Serve with pancakes.
Makes 5 servings (2 pancakes each).
Calories: 254/serving
TIME:
Preparation Time: 8 min.
Cooking Time: 8 min.

NUTRITIONAL INFORMATION PER SERVFNG:
8g protein
45g carbohydrate
4g fat
111mg cholesterol
261mg sodium
201 mg potassium
Low Fat

Breakfast 282 Calorie French Toast

2007-11-28T06:44:00.000-08:00

Breakfast 282 Calorie French Toast

1 slightly beaten egg
1 slightly beaten egg white
3/4 cup skim milk
1 1/2 teaspoon vanilla
8 1/2-inch-thick slices French bread
1/4 teaspoon finely shredded orange peel
2/3 cup orange juice
1 tablespoon honey
1 1/2 teaspoons cornstarch
1/8 teaspoon ground cinnamon
DIRECTIONS:
Spray a large baking sheet with nonstick spray coating. In a shallow bowl combine egg, egg white, milk,
and vanilla. Dip bread slices in egg mixture just long enough to coat both sides. Place on baking sheet.
Bake in a 450 degrees oven about 6 minutes or till bread is lightly browned. Turn bread over and bake 5
to 8 minutes more or till golden.
Meanwhile, for syrup, in a small saucepan stir together orange peel, orange juice, honey, cornstarch, and
cinnamon. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more. Serve toast with warm
orange syrup.
Serves 4.
Calories: 282/serving
TIME:
Preparation Time: 10 min.
Cooking Time: 11 min.

NUTRITIONAL INFORMATION PER SERVING:
11g protein
51g carbohydrate
4g fat
72mg cholesterol
460mg sodium
248mg potassium
-Low Fat -Low Cholesterol

Breakfast 169 calorie Yummy Omelet Squares

2007-11-28T06:42:00.000-08:00

Breakfast 169 Calorie Yummy Omelet Squares

INGREDIENTS:
Nonstick spray coating
6 egg yolks
1/2 teaspoon onion powder
1/4 teaspoon salt
1/8 teaspoon pepper
6 egg whites
I 14 1/2-ounce can stewed tomatoes, cut up
1/2 medium zucchini, quartered lengthwise and sliced
(1/2 CUP)
1/4 teaspoon pepper
DIRECTIONS:
Spray an 8x8x2-inch baking dish with nonstick spray coating; set aside. For omelet, beat egg yolks, onion
powder, salt, and 1/8 teaspoon pepper about 4 minutes or till thick and lemon colored; set aside. Beat
egg whites till soft peaks form (tips fold over); fold into egg yolks.
Spread egg mixture evenly into prepared dish. Bake in a 350 degrees oven for 22 to 25 minutes or till a
knife inserted near the center comes out clean.
Meanwhile, for sauce combine undrained tomatoes, zucchini, and 1/4 teaspoon pepper. Bring to boiling;
reduce heat. Cover and simmer about 5 minutes or till zucchini is tender. Simmer, uncovered, for I0 to 12
minutes more or to desired consistency. To serve, cut omelet into quarters; top with sauce.
Makes 4 servings.
Calories: 169/serving
TIME:
Preparation Time: 13 min.
Cooking Time: 22 min.

NUTRITIONAL INFORMATION PER SERVING:
10g protein
7g carbohydrate
9g fat
411 mg cholesterol
395mg sodium
392mg potassium

Breakfast 254 calories Lite Eggs Benedict

2007-11-28T06:10:00.000-08:00

Breakfast 254 calories Lite Eggs Benedict

INGREDIENTS:
1/4 cup plain low-fat yogurt
1/4 cup reduced-calorie mayonnaise
2 teaspoons skim milk
1/2 teaspoon dry mustard
I Dash ground red pepper Nonstick spray coating
4 eggs
4 oz Canadian-style bacon (4 slices)
2 English muffins, split and toasted
DIRECTIONS:
For sauce, in a small saucepan combine yogurt, mayonnaise, milk, dry mustard, and ground red pepper;
set aside.
Spray an 8-inch skillet with nonstick spray coating. Fill the skillet halfway with water. Bring to boiling; reduce
heat so water is simmering. To poach eggs, break 1 egg into a small dish and slide egg into water.
Repeat with remaining eggs. Simmer, uncovered, for 3 to 5 minutes or till eggs are just soft-cooked.
Meanwhile, in a large skillet lightly brown bacon over medium heat for 3 minutes on each side. Cover;
keep warm.
Cook and stir sauce over low heat just till heated through, but do not boil.
To serve, top each muffin half with 1 slice bacon, 1 egg, and one-fourth of the sauce.
Makes 4 servings.
Calories: 254/serving
TIME:
Preparation Time: 12 min.
Cooking Time: 6 min.

NUTRITIONAL INFORMATION PER SERVING:
16g protein
18g carbohydrate
12g fat
296mg cholesterol
563mg sodium
205mg potassium

A Breakfat meal: 242 calories Mexican Egg Cups

2007-11-28T04:54:00.000-08:00

242 Calories per serving Breakfast Mexican Egg Cups
INGREDIENTS:
4 6-inch flour tortillas
4 slices Canadian-style bacon, diced (4 ounces)
1 7 1/2-ounce can whole tomatoes, cut up
1/2 cup chopped onion
1/4 cup diced green chili peppers, drained
1 clove garlic, minced
1/8 teaspoon salt
4 eggs
1/4 cup shredded cheddar cheese (I ounce)
DIRECTIONS:
Brush one side of each tortilla with water to soften. Press each tortilla, brushed side up, into a 10-ounce
custard cup or individual casserole. Bake in a 400 degrees oven for 5 to 7 minutes or till crisp. Sprinkle
bacon in tortilla cups.
Meanwhile, for sauce, in a medium skillet combine undrained tomatoes, onion, green chili peppers, garlic,
and salt. Bring to boiling; reduce heat. Cover and simmer 5 minutes.
Break one egg into a saucer or custard cup, then pour into simmering sauce. Repeat with remaining
eggs. Cover and simmer about 5 minutes more or till eggs are just set.
Spoon some of the sauce and one egg into each tortilla cup. Sprinkle with cheese. Let stand 1 to 2 minutes
or till cheese begins to melt.
Makes 4 servings.
Calories: 242/serving
TIME:
Preparation Time: 25 min.

NUTRITIONAL INFORMATION PER SERVFNG:
17g protein
19g carbohydrate
11g fat
299mg cholesterol
843mg sodium
338mg potassium