Sunday, August 30, 2009

Paulissa's Boston Cream Pie (Cake)

45 min | 15 min prep

SERVES 16


Cake Layer

Chocolate Glaze

  1. Prepare cake layers; heat oven to 350 degrees.
  2. Grease and flour two 9" round cake pans.
  3. In large bowl with electric mixer at medium speed, beat 1/4 cup butter, 1 cup sugar, eggs, 2/3 cup milk, 1 tsp vanilla, baking powder, and flour about 4 minutes until thoroughly blended and smooth.
  4. Spoon batter into prepared pans; bake 30 minutes until wooden pick inserted in center of each layer comes out clean.
  5. Remove layers to wire racks to cool completely.
  6. Prepare egg custard: In 2 qt saucepan, stir 2/3 cup sugar, cornstarch and salt until thoroughly mixed; slowly stir in 2 1/2 cups milk until smooth.
  7. Bring to boil over medium heat, stirring constantly; cook 1 minute until mixture boils rapidly and thickens.
  8. Remove from heat; very slowly pour lightly beaten egg yolks into hot mixture, stirring rapidly and constantly to blend and keep smooth.
  9. Return mixture to low heat; cook 1 minute longer.
  10. Do not allow to boil.
  11. Remove from heat; stir in 1 tbsp vanilla.
  12. Cool completely, stirring frequently.
  13. Prepare chocolate glaze: In small heavy saucepan over very low heat, melt chocolate and 1 tbsp butter, stirring frequently until blended and smooth.
  14. Remove from heat; stir in confectioners sugar and 1/4 cup milk until blended and smooth.
  15. Keep warm, covered.
  16. To assemble: Using sharp serrated knife, carefully cut cooled layers in half horizontally.
  17. Place one layer, cut side up, on serving platter; spread with 1/3 cooled custard.
  18. Repeat with remaining cake layers and custard, ending with cake layer, cut side down.
  19. Spoon warm glaze over top of cake,letting mixture drip down sides.

Saturday, August 29, 2009

Sweet Grilled Steak Bites

Sweet Grilled Steak Bites

Here is a great grilling recipe. I found it on allrecipes.com. It requires marinating time, but is well worth it. These were tender and tasty! It does call for Greek seasoning, which is a mixture of onion, garlic, oregano, and a touch of mint. If you don't have any Greek seasoning and don't want to buy it, you could probably substitute 1/4 tsp oregano, and 1/4 tsp dried onion.





Sweet Grilled Steak Bites

2 pounds cubed beef stew meat
1/2 teaspoon Greek seasoning, or to taste
1/4 cup soy sauce
1/3 cup dark corn syrup
1 teaspoon minced garlic
1/2 teaspoon seasoned salt

Season the meat with Greek seasoning. In a large resealable bag or non reactive bowl, combine the soy sauce, corn syrup, garlic and seasoned salt. Massage the bag to blend, then add the beef. Press out most of the air and seal. Marinate for up to 24 hours, flipping over occasionally to evenly marinate.



Preheat a grill for medium heat. When hot, lightly oil the grate. Thread the beef cubes onto skewers. (If using wooden skewers make such to soak them in water first. This prevents them from burning)

Grill the meat on the preheated grill, turning occasionally, until they have reached your desired degree of doneness. Be careful not to let the flames get too high. These will darken quickly because of the high sugar content. Don't worry- they aren't burning!

Salsa in Honor of Benjamin, Mollie, and Anna

Salsa in Honor of Benjamin, Mollie, and Anna
3 - 4 cups (yellow) watermelon -- seeded and cubed
2 avocados, peeled and cubed
1 pasilla pepper, roasted, outer skin removed, and diced
half a dozen tomatillos, peeled and diced
1 clove of garlic, minced
1/4 cup of cilantro, diced
Juice of 1/2 lime
pepper
salt
Mix

SOURCE: Richard Spiegelman

Turkey Pasta Soup

This quick soup has such a great flavor that everyone I've shared it with has added the recipe to her list of favorites. It also simmers up well in a slow cooker.

SERVINGS: 10

TIME: Prep/Total Time: 30 min.

Ingredients:

  • 1 cup uncooked small pasta shells
  • 1 pound lean ground turkey
  • 2 medium onions, chopped
  • 2 garlic cloves, minced
  • 3 cans (14-1/2 ounces each) reduced-sodium chicken broth
  • 2 cans (15 ounces each) white kidney or cannellini beans, rinsed and drained
  • 2 cans (14-1/2 ounces each) Italian stewed tomatoes
  • 2 teaspoons dried oregano
  • 2 teaspoons dried basil
  • 1 teaspoon fennel seed, crushed
  • 1 teaspoon pepper
  • 1/2 teaspoon salt
  • 1/4 teaspoon crushed red pepper flakes

Directions:

Cook pasta according to package directions. Meanwhile, in a large soup kettle, cook the turkey, onions and garlic over medium heat until meat is no longer pink; drain. Stir in the broth, beans, tomatoes and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.
Drain pasta and add to the soup. Cook 5 minutes longer or until heated through. Yield: 10 servings.


Nutrition Facts

  • One serving:
  • 1-1/3 cups
  • Calories:
  • 211
  • Fat:
  • 4 g
  • Saturated Fat:
  • 1 g
  • Cholesterol:
  • 36 mg
  • Sodium:
  • 868 mg
  • Carbohydrate:
  • 28 g
  • Fiber:
  • 6 g
  • Protein:
  • 15 g
  • Diabetic Exchange:
  • 2 very lean meat, 2 vegetable, 1 starch.
SOURCE: Taste of Home

Friday, August 28, 2009

Thyme- & Sesame-Crusted Halibut

SOURCE: EatingWell Test Kitchen

Quickly roasting fish at high heat keeps it moist and succulent. The
thyme-and-sesame crust gives this halibut a distinctive finish.

Servings: 4 servings
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Diabetes Appropriate, Healthy Weight, Heart Healthy, Low Sat Fat,
Low Cholesterol, Low Carb, Low Calorie, Low Sodium, High Potassium

Ingredients:

Thyme- & Sesame-Crusted Halibut
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 clove garlic , minced
Freshly ground pepper to taste
1 1/4 pounds halibut or mahi-mahi, cut into 4 portions
2 tablespoons sesame seeds
1 1/2-2 teaspoons dried thyme leaves
1/4 teaspoon coarse sea salt or kosher salt
Lemon wedges

Steps:

1: Preheat oven to 450°F. Line a baking sheet with foil.

2: Mix lemon juice, oil, garlic and pepper in a shallow glass dish. Add fish
and turn to coat. Cover and marinate in the refrigerator for 15 minutes.

3: Meanwhile, toast sesame seeds in a small dry skillet over medium-low
heat, stirring constantly, until golden and fragrant, 2 to 3 minutes.
Transfer to a small bowl to cool. Mix in thyme.

4: Sprinkle the fish with salt and coat evenly with the sesame seed mixture,
covering the sides as well as the top. Transfer the fish to the prepared
baking sheet and roast until just opaque in the center, 10 to 14 minutes.
Serve with lemon wedges.

Nutrition: (Per serving)

Calories - 252
Carbohydrates - 2
Fat - 13
Saturated Fat - 2
Monounsaturated Fat - 6
Protein - 31
Cholesterol - 45
Dietary Fiber - 1
Potassium - 682
Sodium - 224
Nutrition Bonus - 682 mg potassium (34 dv), 119 mg magnesium (30 dv).

Slow Cooker Potato Broccoli Soup

4 potatoes, peeled and
cubed
1 head broccoli, diced
1 onion, minced
7 cups milk ( I reconstitute non-fat dry milk-less expensive!)
2 tablespoons garlic
powder
2 tablespoons minced fresh
chives
2 cups instant potato

flakes
1/4 cup dry bread crumbs


Combine the cubed potatoes, diced potatoes, broccoli,
onion, milk, garlic powder, and chives in a slow cooker; cover, and cook on
High for 4 hours. Stir the instant potato flakes and bread crumbs into the
soup. Reduce heat to Low and simmer another 30 minutes. Serve hot.

Buttermilk "Fried" Chicken

Buttermilk "Fried" Chicken

  • Prep Time: 20 mins
  • Cook Time: 40 mins
  • Total Time: 1 hrs 0 mins
  • Serves: 4
  • Average Rating: 5/5

A cut-up whole bird gives you a delicious--and money-saving- -mix of light and dark meat. Oil the baking sheet well so the crispy coating sticks to the chicken, not the pan.

Ingredients

  • 1/3 C all-purpose flour
  • 2 tsp fresh thyme or 1 tsp dried
  • 1/4 tsp freshly ground black pepper
  • 1/2 C 1% buttermilk
  • 1 egg white
  • 3/4 C seasoned dried bread crumbs (we used progresso)
  • 1 cut-up whole chicken (about 3 1/2 lb), skin removed
  • 1 lemon, cut into wedges (optional)

Directions


Heat oven to 400°F. Coat baking sheet with oil and set aside.

Combine flour, thyme, and pepper in shallow dish and mix with fork. Pour buttermilk into another shallow dish and whisk in egg white. Put bread crumbs in a third shallow dish.

Dredge a piece of chicken in flour and shake off excess. Using tongs, dip into buttermilk to coat and transfer to dish with bread crumbs. Coat evenly with crumbs and put on prepared pan. Repeat with remaining chicken pieces.

Bake until crumbs are golden brown and chicken is cooked through, 35 to 40 minutes. Garnish with lemon wedges, if desired, and serve immediately.

Calories: 364
Fat: 7.4 g
Sat. Fat: 1.7 g
Chol: 134.6 mg
Sodium: 351 mg

SOURCE: Rodale

Basil and Garlic Potato Bake

10 servings = 2 pts each serving
8 servings = 3 pts each serving
(25 pts total dish)


Basil and Garlic Potato Bake

2 Tbs. chopped fresh basil
3 Tbs. olive oil
1/2 tsp. pepper
6 garlic cloves, minced10 servings = 2 pts each serving
8 servings = 3 pts each serving
(25 pts total dish)


SOURCE: Rec.foodrecipes

Thursday, August 27, 2009

Crock Pot Chicken Taco Chili

RATING: Five Stars!!! We tried this recipe last night and it was awesome!!! Sooooo easy in the crockpot, the house smelled great and it is relatively low in salt if you use the taco mix recipe below and drain and rinse the beans.

SOURCE: Jan~Healthy Exchanges list

Servings - 10

1 onion chopped
1 16 0z can black beans
1 8oz can tomato sauce
10 oz package frozen corn
2 14.5 oz cans diced tomatoes with chilies
1 packet taco seasoning (for salt/msg free taco seasoning see BELOW)
1 tbsp cumin
1 tbsp chili powder
3 boneless skinless chicken breasts
Chili peppers, chopped (optional)

Combine beans, onion, chili peppers, corn, tomato sauce, tomatoes, cumin,
chili powder and taco seasoning in a slow cooker. Place chicken on top and
cover. Cook on low for 10 hours or on high for 6 hours. Half hour before
serving, remove chicken and shred. Return chicken to slow cooker and stir in.

Salt Free MSG Free Seasoning Salt

Taco Seasoning II

SUBMITTED BY: PNCHANDRA PHOTO BY: Cookies
"A mixture of spices and a little cornstarch for thickening, that closely resembles The packaged taco seasoning you might find in the store. There is no salt in this mixture."
Taco Seasoning II Recipe
RECIPE RATING:
This recipe has been rated 97 times with an average star rating of 4.1

PREP TIME 10 Min
READY IN 10 Min
Original recipe yield 21 teaspoons
SERVINGS
(Help)

Servings


US METRIC
INGREDIENTS (Nutrition)

* 6 teaspoons chili powder
* 5 teaspoons paprika
* 4 1/2 teaspoons ground cumin
* 2 1/2 teaspoons onion powder
* 2 1/2 teaspoons garlic powder
* 1 1/2 teaspoons cornstarch
* 1/8 teaspoon cayenne pepper


DIRECTIONS

1. In a jar with a tight fitting lid, combine chili powder, paprika, cumin, onion powder, garlic powder, cayenne pepper and cornstarch. Close lid securely, and shake well to mix contents. 7 teaspoons is equivalent to 1 (1.25 ounce) package of taco seasoning.

SOURCE: http://allrecipes.com/Recipe/Taco-Seasoning-II/Detail.aspx

Salt Free MSG Free Taco Seasoning

Taco Seasoning

SUBMITTED BY: PNCHANDRA PHOTO BY: Cookies
"A mixture of spices and a little cornstarch for thickening, that closely resembles The packaged taco seasoning you might find in the store. There is no salt in this mixture."


PREP TIME 10 Min
READY IN 10 Min
Original recipe yield 21 teaspoons
SERVINGS


Servings


US METRIC
INGREDIENTS (Nutrition)

* 6 teaspoons chili powder
* 5 teaspoons paprika
* 4 1/2 teaspoons ground cumin
* 2 1/2 teaspoons onion powder
* 2 1/2 teaspoons garlic powder
* 1 1/2 teaspoons cornstarch
* 1/8 teaspoon cayenne pepper


DIRECTIONS

1. In a jar with a tight fitting lid, combine chili powder, paprika, cumin, onion powder, garlic powder, cayenne pepper and cornstarch. Close lid securely, and shake well to mix contents. 7 teaspoons is equivalent to 1 (1.25 ounce) package of taco seasoning.

SOURCE: http://allrecipes.com/Recipe/Taco-Seasoning-II/Detail.aspx

Wednesday, August 26, 2009

Honey Baked Squash

We loved the flavor of this squash. I left the skin on, but it would be good without it as well.


Honey-Baked Squash

Acorn squash has 3 different colors to their skin: orange, dark green, or tan. Press the acorn squash all around to make sure it doesn’t have any soft spots. This will help you pick a good-tasting one. Store the squash in an airy dry spot for up to 3 weeks. Do not refrigerate.

Serves: 4

Ingredients:

  • 1 large acorn squash (about 1 ½ lbs), cut into quarters (remove seeds)
  • 1/8 tsp ground cinnamon
  • 1/8 tsp salt
  • 1/8 tsp ground black pepper
  • 1 tbsp honey

Preparation:

    • Preheat oven to 400 degrees. Arrange the squash skin side down in a baking dish.
    • Sprinkle the squash with the cinnamon, salt, and pepper and drizzle with the honey.
    • Bake uncovered for 50 to 60 minutes or until browned at the edges, and very tender when pierced with a fork.

Per Serving: 66 cal/0g fat/2g fiber/17g carbs/77mg sodium/1g protein *1

Resource: ~~Prevention Fiber Up, Slim Down Cookbook

Saturday, August 15, 2009

Healthified Peach Cobbler

Cobbler like mom used to make – now healthified for more health-conscious times. You’ll feel just peachy!

Prep Time:15 min
Start to Finish:1 hr 30 min
makes:6 servings

1cup Bisquick Heart Smart® mix
1/4teaspoon ground cinnamon
1cup fat-free (skim) milk
3tablespoons canola oil
3/4cup sugar
1can (29 oz) peach slices in light syrup, drained
1teaspoon lemon juice

Vanilla reduced-fat ice cream, if desired
1.Heat oven to 375°F. In ungreased 8-inch square (2-quart) glass baking dish, stir Bisquick mix and cinnamon. Stir in milk and oil with wire whisk or fork until blended.
2.In medium bowl, mix sugar, peaches and lemon juice. Spoon over batter in baking dish.
3.Bake 50 to 55 minutes or until golden brown. Let stand about 20 minutes before serving. Serve warm with ice cream.

Nutritional Information

1 Serving: Calories 280 (Calories from Fat 70); Total Fat 8g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 190mg; Total Carbohydrate 49g (Dietary Fiber 2g, Sugars 35g); Protein 3g % Daily Value*: Vitamin A 15%; Vitamin C 4%; Calcium 15%; Iron 6%

Exchanges:
1 Starch; 1/2 Fruit; 1 1/2 Other Carbohydrate; 0 Vegetable; 1 1/2 Fat Carbohydrate Choices: 3 MyPyramid Servings: 2 tsp Fats & Oils, 1/2 c Fruits
*% Daily Values are based on a 2,000 calorie diet.

SOURCE: http://www.eatbetteramerica.com/recipes/global-flavors/healthified-peach-cobbler.aspx

Monday, August 10, 2009

Dark Chocolate Zucchini Cake

Inspired by The Classic Zucchini Cookbook, by Nancy C. Ralston, Marynor Jordan, and Andrea Chesman (Storey Books, 2002).

The secret ingredient that makes this cake so utterly moist and delicious is a secret no longer: yes, the ever-abundant zucchini makes this single-layer cake a real standout. Your friends and family will never know they’re getting a healthy serving of veggies with their dessert; they’ll be too busy experiencing chocolate ecstasy. So if you have an extra zucchini or two hanging around (don’t we all?), this is a wonderfully subversive use for it!

INGREDIENTS

3 ounces good-quality dark chocolate, coarsely chopped
1/4 cup canola oil
1 1/4 cups sifted all-purpose unbleached flour
1/4 cup unsweetened cocoa powder
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/2 stick (1/4 cup) butter, softened
3/4 cup organic sugar, or less, according to taste
2 eggs
1 teaspoon pure vanilla extract
1/4 cup buttermilk
1 1/2 cups grated zucchini or summer squash

1. Preheat oven to 350F. Grease a 9-inch cake pan and dust with some unsweetened cocoa powder.

2. Melt the chocolate along with the oil in a double boiler or in a saucepan over low heat, taking care not to scorch.

3. Sift together the flour, cocoa, baking powder, baking soda, and salt into a medium mixing bowl.

4. In a large mixing bowl, cream together the butter and sugar until light. Add the eggs one at a time, beating well after each addition, then beat in the vanilla. Add the flour mixture and buttermilk, beating until combined, then fold in the chocolate and oil mixture, and the zucchini.

5. Scrape the batter into the prepared pan and bake for 35-40 minutes, or until a tester inserted in the center comes out clean. Cool the cake in the pan for about 10 minutes on a wire rack, then invert it on the rack, remove the pan, and cool completely.

5. May be served plain, iced with your favorite icing, dusted with organic confectioners’ sugar, or with fresh raspberries nestled around it.

Serves 8 to 10.


SOURCE: http://www.care2.com/greenliving/dark-chocolate-zucchini-cake.html

Sunday, August 9, 2009

Vegetarian Taco Salad

SERVES 4

Ingredients

Directions

  1. 1
    Stir first seven ingredients (through sour cream) together in a large bowl until combined.
  2. 2
    Gently stir in mixed greens (greens will wilt if there are leftovers, so I usually just throw the greens on the serving plate!).
  3. 3
    Layer chips on serving plates and top with taco mixture.
  4. 4
    Serve with your favorite taco toppings if desired, olives, shredded cheese, taco sauce, etc.

Uses for Juices in the Kitchen

Uses for Juices in the Kitchen

by Michelle Croyle

Put the juice from canned fruit to good use

If you've ever served fruit from a can, you have no doubt
noticed the need to drain off the juice that surrounds it.
Many simply pour canned fruit syrup down the drain and never
think twice, but the next time you reach for some canned
peaches, pears, pineapple, mandarin oranges, or fruit
cocktail, you might want to try one of the following instead:

- Pour the fruit juice into ice cube trays and freeze. Use the
cubes to flavor a cool glass of ice water.

- Freeze the juice in paper cups and give to kids as a slushy
treat or insert plastic spoons to make them into frozen
treats. Mixing various juices can enhance your options!

- Use the juice in place of water to flavor a white cake mix.
Or mix it with powdered sugar, and use it as a glaze over the
top.

- Drain the syrup into a cup and drink it as you would any
other fruit juice. Kids love this!

- Use it instead of water when you make gelatin.

- Add it to a pitcher of lemonade for a fruitier version of
this summertime favorite.

Zucchini Spread

Could be made with zucchini from the freezer as long as it is well drained.

Zucchini Spread

1 cup shredded zucchini
1 cup shredded cheddar cheese (preferably sharp)
1/2 cup chopped pecans (or 1 small pkg of Nut Topping)
1 tsp lemon juice
3/4 cup reg or light mayo (NOT fat-free)
1/2 tsp salt
1/4 tsp pepper

Place zucchini in cheesecloth, strainer, or between paper towels. Squeeze out as much excess moisture as possible. In a bowl, combine zucchini with remaining ingredients. Mix well. Cover and refigerate at least an hour or overnight. Serve with crackers, bread, or raw veggies. Also works good as a sandwich spread.

Saturday, August 8, 2009

Raspberry Balsamic Glazed Chicken

Raspberry Balsamic Glazed Chicken
Serves 6

1 tablespoon olive oil
1 small red onion, chopped
1 teaspoon thyme
Salt and pepper to taste
6 boneless skinless chicken breast halves
1/2 cup fruit sweetened raspberry conserve
3 tablespoons balsamic vinegar
Fresh raspberries for garnish
In a skillet, heat oil over medium high heat. Add onion and saute for 3
minutes.

Meanwhile, sprinkle thyme and salt and pepper on chicken; add to the
skillet and cook for 6 minutes on each side, or until done. Remove from
skillet and keep warm.

Reduce heat to medium-low. Add a little salt and pepper, conserve and
vinegar, stirring constantly till the conserve melts. Spoon sauce over
chicken and sprinkle fresh raspberries over the top.

Per serving: 343 Calories; 4g Total Fat; 55g Protein; 20g Carbohydrate;
137mg Cholesterol; 165mg Sodium Food Exchanges: 0 Grain (Starch); 7 1/2
Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1 Other Carbohydrates.

SERVING SUGGESTIONS: Serve with baked russet potatoes and sauteed green
beans.

VEGETARIANS: Use non-breaded faux chicken patties instead of chicken.

KOSHER: No changes necessary.

Confetti Meatloaf

This is one of the best meatloaf recipes I've ever tasted besides my grandmother's.

Confetti Meatloaf

1/2 cup brown rice
1 Tbsp. olive oil
1 small onion, chopped
1 cup red and green bell peppers, chopped
1 lb. lean ground beef
1 cup chunky salsa
1 egg (or 1/4 cup egg substitute)
Salt, pepper and celery seed to taste

Cook the rice according to pkg directions.
Preheat oven to 350.
Warm the oil in small skillet over med heat.
Add the onion and peppers. Cook for 5 min or until tender.

In a large bowl, combine meat, salsa, egg and seasonings.
Stir in the veggies and rice. Place the mixture in a baking
dish and pat into an oblong loaf.

Bake for 45 to 50 minutes.
Makes 6 servings
6 Points per serving

273 calories, 17 grams protein, 21 grams carb, 13 grams fat, 3 grams fiber

Turkey Craisin Meatballs and Bowties

To a skillet coated with Pam spray, I`ll saute some finely chopped onions
and a little garlic. I mix ground turkey with finely chopped parsley, a
little black pepper, a few teaspoons of parmesan cheese and some chopped
Craisins. I add the sauteed onions and garlic and shape into meatballs. I
then bake them at 350 degrees until they are done.

I`m going to serve them tonight with a marinara sauce and some fresh bowtie
pasta.

Poppyseed Chicken

Poppyseed Chicken
posted by Gran2Dausha at Thrifty Hearts Forum

1 can cream of chicken soup
1 8oz sour cream
2 rolls of ritz crackers
3 tablespoons butter
1/2 cup diced onion
4 boneless chicken breasts,cubed
small jar of poppyseeds

Cut the chicken breasts in small cubes or even shreds. Cook the chicken
and onion in the skillet until done.In another bowl mix the sour cream,
cream soup, and about 2-3 tablspoons poppyseeds.After the chicken cools,
stir it into the soup mixture.

In another bowl..Melt the butter.Break the crackers into crumbs.
Stir the crackers into the melted butter. Put a layer of crackers
on the bottom of the dish. Next, pour the chicken soup mixture on
the crackers. Last, put the other half of the crackers on top.
Put a little shake of more poppyseeds on top. Bake at about 350 until
the edges start to bubble and crackers are golden brown.
__________________

Mexican Steak Stir Fry

This recipe is very versatile-you can serve it over rice,
warm some whole wheat tortillas and make fajitas, spoon
it over a bed of greens, etc.

FLEX POINTS = 5 PER SERVING (according to the source I got it from. My
points finder doesn't go this high)

* Exported from MasterCook *

MEXICAN STEAK STIR-FRY

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Steak Stir-Fry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 pound sirloin steak -- trimmed -- boneless
1 medium chopped onion
1 small chopped green bell pepper
1 clove minced garlic
1 cup frozen corn kernels
1/2 cup salsa
1 medium zucchini -- sliced
1 15 oz. can pinto beans -- drained and rinsed
1 14.5 oz. can canned tomatoes -- undrained

1. Remove fat from beef. Cut beef into 1/4 x 1/2 inch strips.

2. Spray 12 inch nonstick skillet or wok with nonstick cooking spray;
heat
over
medium-high heat. Add beef, onion, bell pepper, and garlic; stir-fry 4
to 5
minutes or until beef is brown.

3. Stir in remaining ingredients, breaking up tomatoes. Cook about 5
minutes, stirring occasionally, until zucchini is tender and mixture is
hot.

Source:
"lowfatgoodcooking@yahoogroups.com"
- - - - - - - - - - - - - - - - - -
-

Per Serving (excluding unknown items): 625 Calories; 14g Fat (19.0%
calories
from fat); 42g Protein; 88g Carbohydrate; 30g Dietary Fiber; 53mg
Cholesterol; 351mg Sodium. Exchanges: 5 Grain(Starch); 3 1/2 Lean
Meat; 2
Vegetable; 1 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0


Grecian Goddess Grilled Chops

GRECIAN GODDESS GRILLED CHOPS

This sounds like a lot of oil, but it is used as a marinade and
discarded.
I don't know how you would count the points for this.


* Exported from MasterCook *

GRECIAN GODDESS GRILLED CHOPS

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Chops Grill
Marinated

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 boneless pork sirloin chops -- 1 1/2" thick
4 tablespoons olive oil
4 tablespoons lemon juice
1 tablespoon dried rosemary -- crumbled
2 cloves garlic -- crushed
1 cup fat-free yogurt
1/2 teaspoon dried oregano
1/4 teaspoon garlic salt
1/4 teaspoon coarsely ground pepper
1/2 cucumber -- thinly sliced
2 tablespoons green onion -- sliced

1. In a large self-sealing bag, combine the olive oil, lemon juice,
rosemary and garlic. Add the pork chops, seal the bag and then
refrigerate
for 4 to 24 hours.

2. Meanwhile, in a small bowl, stir together the yogurt, oregano,
garlic
salt, pepper, cucumber and onion; cover and refrigerate to let the
flavors
blend.

3. Prepare grill. Remove the pork chops from the marinade, discarding
the
remaining marinade and grill them for avout 12 to 15 minutes, turning
once.


4. Spoon some sauce over the gilled chops to serve, and serve the
remaining
sauce on the side.

- - - - - - - - - - - - - - - - - -
-

Per Serving (excluding unknown items): 318 Calories; 20g Fat (57.8%
calories
from fat); 25g Protein; 8g Carbohydrate; 1g Dietary Fiber; 68mg
Cholesterol;
226mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable;
0
Fruit; 1/2 Non-Fat Milk; 2 1/2 Fat; 0 Other Carbohydrates.

NOTES : POINTS PER SERVING: 8


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0


Chicken Tikka with Baby Spinach and Tomatoes

Chicken Tikka with Baby Spinach and Tomatoes


2 Servings

This is a very easy recipe using ginger and turmeric,
two of my favorite seasonings.


Ingredients:
8 ounces chicken breast (one large or two small breasts)
boneless, skinless
½ cup plain, low-fat yogurt
2 tsp garlic, chopped
2 tsp ginger root, chopped
1 tsp ground cumin
1 tsp ground turmeric
1 tbsp fresh mint or coriander, chopped (optional)
2 cups cherry tomatoes (preferably organic)
2 cups baby spinach leaves (preferably organic)

Instructions:
1. Preheat oven to 500 degrees F. Place the carrots, celery, and
onion in a small (8 x 8 inch) nonstick pan or dish with the olive oil.
Toss to coat the vegetables. Bake for 10 minutes.




2. Remove pan from oven, add the garlic, and toss again.
Bake for another 10-15 minutes until the vegetables are browned.


3. Remove pan from oven, add 1 cup of water and stir to loosen any
vegetables that may be stuck. Pour this into a pot with the remaining ingredients. Bring to a boil, reduce heat, cover, and simmer for
30 minutes.


4. Season to taste with salt and black or red pepper, and serve
or use as the base for other soups, stews, or pasta dishes.


Nutritional Information:

Per serving:
364 calories
4 g total fat (1 g sat)
54 mg cholesterol
54 g carbohydrate
30 g protein
3 g fiber
128 mg sodium

Heartland Mac and Cheese

Heartland Macroni and cheese

1 (103/4oz) can Healthy Request Cream of Mushroom soup
1/3 cup skim milk
1 tsp dried onion flakes
1 tsp dried parsley flakes
1/4 tsp black pepper
1 1/2 cups (6oz) shredded Kraft reduced fat Cheddae cheese
2 1/2 cups cooked elbow macroni, rinsed and drained
1/2 cup frozen peas, thawed
Full 1 1/2 cups (9oz) diced Dubuque 97% fat-free ham or any extra-lean
ham
Preheat oven to 350 degrees. Spray an 8x8 baking dish with
butter-flavored
cooking spray. In a large skillet, combine mushroom suop, skim milk,
onion
flaked, parsley flakes and black pepper. Stir in Cheddar cheese. Cook
over medium
heat, stirring often, until cheese melts. Add macroni, peas, and ham.
Mix well
to combine. Spread mixture into prepared baking dish. Bake 30 minutes.
Place
baking dish on a wire rack and let set 5 minutes. Cut into 6 servings
Hint: 1 2/3 cups uncooked macroni usually cooks to about 2 1/2 cups.
thaw peas by placing in a colander and rinse under hot water for one
minute.
239 calories 7 gm Fat 19 gm protein 25 gm carbohydrate 799 mg Sodium 1
gm
fiber
Diabetic: 2 Meat 1 1/2 starch
Cooking Healthy With a Man In Mind page 213

Green Bean Soup

An ex mother-in-law of mine used to make green bean soup and I've been
searching for a recipe. This one is kind of a base to work from. I use Heinz
fat free beef gravy in the recipe. Ohhhhh and I leave out the vinegar.

---------------
GREEN BEAN SOUP
---------------

Cut up and cook until tender 1 quart of green beans, 1 small
onion, 1 large potato, and 2 small carrots. Meanwhile make a
gravy of 2 tablespoons fat and a heaping tablespoon of
flour. Brown over medium heat. Do this in a heavy skillet.
When brown, add about 2 cups of water depending on how
thick you want the soup. Add cooked vegetables to gravy.
Add seasoning - salt and pepper and a little vinegar to
taste.

Nutrition Facts

Paulissa's Green Bean Soup

Serving Size: 1 serving

Amount Per Serving
Calories 80.1
Total Fat 2.2 g
Saturated Fat 0.9 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 15.0 mg
Sodium 602.9 mg
Potassium 74.4 mg
Total Carbohydrate 8.1 g
Dietary Fiber 1.4 g
Sugars 0.8 g
Protein 7.1 g

Vitamin A 8.4 %
Vitamin B-12 0.0 %
Vitamin B-6 1.6 %
Vitamin C 8.6 %
Vitamin D 0.0 %
Vitamin E 0.6 %
Calcium 1.3 %
Copper 1.4 %
Folate 3.0 %
Iron 4.4 %
Magnesium 2.1 %
Manganese 3.9 %
Niacin 1.1 %
Pantothenic Acid 0.4 %
Phosphorus 1.4 %
Riboflavin 1.8 %
Selenium 0.3 %
Thiamin 1.8 %
Zinc 0.6 %



*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



There was an error in this gadget