Cinnamon-Peach Smoothie

Cinnamon-Peach Smoothie

Ingredients

2 ripe peaches (about 3/4 lb. total)

2 cups nonfat plain yogurt

3 tablespoons firmly packed brown sugar

1/4 teaspoon ground cinnamon

1 cup ice cubes

Directions

1. In a 2- to 3-quart pan over high heat, bring about 1 quart water to a boil. Immerse peaches in boiling water for 15 seconds; drain. When peaches are cool enough to touch, in 1 to 2 minutes, peel, pit, and cut into chunks.

2. In a blender, combine peaches, yogurt, brown sugar, and cinnamon; whirl on high speed until smooth, bout 1 minute. Add ice and whirl until pur[acute{e}]ed, about 2 minutes longer. Pour into tall glasses (at least 16-oz. size).

Per serving: 174 cal., 1.6% (2.7 cal.) from fat; 9.3 g protein; 0.3 g fat (0.2 g sat.); 35 g carbo (1.4 g fiber); 120 mg sodium; 3 mg chol.

Makes: About 4 cups; 2 to 3 servings

Apricot Pecan Waffles - Low Fat Recipes

Apricot Pecan Waffles - Low Fat Recipes

Ingredients

1 can (15 1/4 oz.) apricot halves
1 cup low-fat vanilla yogurt
1 cup whole wheat flour
1 cup all-purpose flour
2 teaspoons baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
3 tablespoons sugar
2 cups buttermilk
1 large egg yolk
1 tablespoon vanilla
1 tablespoon canola oil
1/4 cup finely chopped pecans
3 large egg whites

Directions

Heat waffle iron. Drain and dice apricots; reserve 1/2 cup syrup, set both aside. Combine yogurt and reserved syrup; set aside for topping.

Combine whole wheat flour, all-purpose flour, baking soda, baking powder and 1 tablespoon sugar; set aside.

Whisk together buttermilk, egg yolk, vanilla, and oil. Stir into dry ingredients until just moistened. Fold in apricots and pecans.

Beat egg whites until soft peaks form; add remaining 2 tablespoons sugar and continue beating until firm peaks form and egg whites are shiny. Stir 1/4 of egg whites into waffle batter. Fold in remaining egg whites. Measure 2/3 cup batter for each waffle.

Cook about 4 minutes. Serve with reserved yogurt topping.

Serves: 8

Low Fat Recipe: SHERRIED LAMB CHOPS

Low Fat Recipe: SHERRIED LAMB CHOPS

Ingredients:

4 shoulder lamb chops, 3/4 to 1 inch thick
salt
pepper
1/4 cup vegetable oil
1 clove garlic, sliced
1/2 cup cooking sherry
1/2 cup hot water
1 beef bouillon cube
8 small white onions
6 carrots, peeled and cut into chunks
4 small potatoes, peeles and cut into chunks

Directions:

Sprinkle chops on both sides with salt and pepper. Preheat crockpot to simmer. In a frying pan heat oil to 350 degrees. add the oil and fry the garlic. Add chops and brown on both sides; remove the garlic. Add chops, oil, sherry, water and bouillon cube. Cover and simmer for 30 minutes. Cook for 30 minutes. Add onions, carrots and potatoes. Sprinkle lightly with salt and pepper to taste. Cover and continue to cook for 1 hour or until chops and vegetables are fork-tender.

Yield: 4 Servings
 

Green Rice with Pistachios - Low Fat Recipe

Low Fat Recipe: Green Rice with Pistachios

Ingredients:

2 cups long-grain white rice
5 1/2 cups low-sodium chicken broth
1/2 teaspoon ground nutmeg
1 1/2 tablespoons canned green peppercorns in brine, rinsed and drained
12 oz. stemmed spinach leaves, rinsed well, drained, and finely chopped
(about 3 cups lightly packed)
1 cup minced parsley
Salt and pepper
1/2 cup shelled salted roasted pistachio nuts, coarsely chopped

Instructions:

Spread rice in a shallow 3- to 3 1/2-quart baking dish (about 9 by 13 inches). Bake in a 350 degree oven, stirring occasionally, until rice is lightly browned (about 35 minutes).

In a 2- to 3-quart pan, combine 5 cups of the broth, nutmeg, and peppercorns. Bring to a boil over high heat. Leaving baking dish on oven rack, carefully stir broth mixture into rice. Cover dish tightly with foil. Continue to bake until liquid has been absorbed and rice is tender to bite (about 20 more minutes). Stir after 10 and 15 minutes, covering dish again after stirring.

Uncover baking dish and stir in remaining 1/2 cup broth, spinach, and 3/4 cup of the parsley; bake for 5 more minutes. To serve, stir rice and season to taste with salt and pepper. Sprinkle with remaining 1/4 cup parsley and pistachios.

Yield: Makes 8 to 10 servings.

Nutrition information:
Per serving: 226 calories (21% calories from fat), 7 grams protein, 38 grams carbohydrates, 5 grams total fat (1 gram saturated fat), 0 milligrams cholesterol, 123 milligrams sodium

Preparation time: About 15 minutes

Cooking time: About 1 hour

Different Doughnuts [31-10-17]

Different Doughnuts

Sift together

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

Add in and mix well

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

Stir in

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

Stir until just moistened.

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

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

TORTILLA CASSEROLE - RECIPES

TORTILLA CASSEROLE

This savory, satisfying one-dish meal made with sweet peppers, corn and pickled jalapeño chile is loaded with flavor. But the biggest nutritional boost comes from the evaporated skim milk and ricotta, which supply nearly half of the recommended daily dose of calcium for women.

Ingredients

Vegetable cooking spray
2 teaspoons vegetable oil, divided
1 red pepper, diced
1 green pepper, diced
1 container (15 oz.) part-skim ricotta cheese
2 large eggs, lightly beaten
2 large egg whites, lightly beaten
1 tablespoon chopped, pickled jalapeño chile
1 cup chopped onions
1/2 cup frozen corn, thawed
1 teaspoon minced garlic
2 tablespoons flour
1 can (12 oz.) evaporated skim milk
1 teaspoon salt
1/4 teaspoon freshly ground pepper
6 corn tortillas, cut in half and sliced into 1/4-inch strips
Prepared salsa (optional)

Directions

1. Heat oven to 350°F. Lightly coat a 1 1/2- or 2-quart casserole with vegetable cooking spray. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add peppers and cook 4 to 5 minutes until softened. Transfer to large bowl. Stir in ricotta cheese, eggs, egg whites and jalapeño.

2. Add remaining 1 teaspoon oil, onions, corn and garlic to same skillet; cook 4 to 5 minutes over medium heat, until onions are softened. Stir in flour; cook 1 minute. Add milk, salt and pepper; cook, stirring, 3 minutes, until thickened. Stir milk mixture into ricotta mixture until well blended.

3. Spread half the tortilla strips over bottom of prepared casserole. Top with half the ricotta mixture; repeat layering with remaining strips and filling. Bake 40 minutes, until lightly browned and firm in center. Serve with salsa, if desired.

Makes 6 servings.

Per serving
Calories 290, Total Fat 10 g, Saturated Fat 4.5 g, Cholesterol 95 mg Sodium 631 mg, Carbohydrates 32 g, Protein 19 g

Prep time: 35 minutes
Baking time: 40 minutes
Degree of difficulty: Easy
Low-calorie

Baked Sweet Potato Pizza - recipes

Baked Sweet Potato Pizza 

Ingredients


1/2 huge baked sweet potato peeled and sliced into rounds
1/2 cup tomato paste
1/2 cup chopped peppers
1/2 cup chopped onion
1/2 cup chopped mushrooms
1/2 cup chopped canned artichoaks
1/2 cup grated carrot
1/2 cup chopped veg. pepperoni (No fat)
1/2 cup chopped pineapple (optional)
1/4 cup grated skim milk mozarrella (optional)
1/4 cup chopped pickled jalapeno peppers (optional)
1/4 cup fresh basil
1 (or 2) fat free pizza bases

Directions

Spread tomato paste on pizza, then arrange all the other ingredients artistically on top. Cook at 450 F till brown and bubbly. Eat without burning tongue.

Tex-Mex Chili Pasta - Low Fat Recipes

Tex-Mex Chili Pasta

Ingredients

3/4 lb. ground turkey or chicken
1/2 cup chopped onion
1 jar (26 oz.) Ragú Light Pasta Sauce - Tomato & Herb
1 1/2 cups (14 oz. can) dark red kidney beans, drained and rinsed
1 tablespoon chili powder
1 1/2 teaspoons ground cumin
1/2 teaspoon garlic powder
1/4 teaspoon ground cayenne pepper (optional)
8 oz. spaghetti or thin spaghetti, uncooked
1/2 cup (2 oz.) shredded Cheddar cheese or lowfat Cheddar cheese (optional)
1/4 cup crushed baked tortilla chips (optional)

Directions

In medium saucepan over medium heat, cook meat until done; drain. Add onion;
cook 5 minutes or until tender.

Stir in pasta sauce, beans and seasonings; heat to boiling. Reduce heat;
simmer 10 minutes.

Meanwhile, cook pasta according to package directions; drain. Toss hot pasta
and one-half sauce; spoon remaining sauce over top.

Sprinkle with cheese and tortilla chips, if desired.

8 servings (about 1 cup each)

Nutrition Information per Serving:
Calories: 260
Carbohydrate: 39 g.
Fat: 3.5 g.
Protein: 17 g.
Cholesterol: 25 mg.
Sodium: 590 mg.