Low Fat Recipes: Sweet and Sour Stir-Fry

Low Fat Recipes: Sweet and Sour Stir-Fry

Ingredients

1 tablespoon vegetable oil
1 pound boneless skinless chicken breasts, cut into 3-inch strips
1 can (8 ounces) sliced water chestnuts, drained
1 cup 2x1/2-inch red bell pepper strips
1/4 cup chopped onion
2 tablespoons cornstarch
2 tablespoons soy sauce
1 tablespoon white vinegar

1 can (8 ounces) pineapple chunks, packed in juice, undrained
1/4 teaspoon ground ginger
1/4 teaspoon salt
1-3/4 teaspoons Equal® for Recipes
 or 6 packets Equal® sweetener
 or 1/4 cup Equal® Spoonful
1 package (6 ounces) frozen pea pods

Directions

Heat oil in wok or skillet. Add chicken; cook until chicken is no longer pink, 5 to 6 minutes. Remove and set aside. Add water chestnuts, pepper and onion to wok; cook until vegetables are tender, 3 to 4 minutes, stirring constantly.
Combine cornstarch, soy sauce and vinegar in small bowl; stir to dissolve cornstarch. Add pineapple with juice, ginger and salt. Add to vegetable mixture; cook until sauce thickens, 2 to 3 minutes, stirring constantly.

Stir in Equal®. Add pea pods and chicken; cook until pea pods and chicken are heated through, 2 to 3 minutes.

Makes 4 servings.

Note: You can use Stevia as a herbal substitute for Nutrasweet. You can also use regular sugar. 1 packet of equal = 2 teaspoons of sugar.
 

Crusty Beef Casserole 28-03-2015

Crusty Beef Casserole

Ingredients

1 onion, chopped
1 1/2 lb lean ground round
48 oz spaghetti sauce with mushrooms
1 lb fine noodles
10 oz nonfat or low-fat cheddar
seasoned salt

Directions

Brown meat and drain off any fat. Add onions and continue cooking until onions are transparent. Add sauce and heat through. Arrange casserole: put a little sauce mixture on the bottom, top with ½ the noodles, half the sauce, half the cheese and sprinkle with seasoning salt. Finish with the rest. Bake 1 hour at 325 degrees.

Makes 2 casseroles.

Can be doubled or halved. Freezes well.

Calories.....326.....Fat.....6.2 g.....Fiber.....0.2 g.

Olive Garden Capellini Primavera (light) 04-03-2015

Olive Garden Capellini Primavera (light)

Ingredients

1 tb Olive oil
1 ts Butter
5 c Broccoli florets, cut into 1
.inch pieces
1 1/2 c Chopped onions
3/4 c Julienned carrots
3 c Sliced mushrooms
1 1/4 c Halved lengthwise and thinly
.sliced yellow squash
1 ts Finely chopped garlic
1 1/4 c Crushed tomatoes
9 Sun-dried tomato halves, not
.oil-packed, minced
1 tb Low-sodium beef boullion
.granules
1 tb Fresh chopped parsley
1/4 ts Dried oregano
1/4 ts Ground rosemary
1/8 ts Crushed red pepper flakes
9 oz Capellini pasta (angel hair)
2 tb Grated parmesan cheese

Directions

1. To prepare sauce, in large non-stick saucepan, heat oil and Butter over medium-high heat 30 seconds. Add broccoli, onions, and carrot and saute until carrot is tender, 5 minutes. ADd mushrooms, squash, and garlic; saute 2 minutes longer.
2. Add 1 1/2 cups water and the next 7 ingredients; cook, stirring until just below boiling. Lower heat, cover and simmer until vegetables are tender, 8-10 min.
3. Meanwhile, cook pasta in large pot of boiling water until tender, 6-8 minutes. Drain and place in serving bowl. Toss with sauce and sprinkle with cheese.

Yield: 6 servings

Serving (2 cups) provides: 1/2 Fat, 5 vegetables, 6 carb.

Per Serving 286 calories, 13 gm pro; 51 gm carb; 5 gm fat; 88 mg sodium; 8 gm fiber.
 

ORANGE RICE PUDDING

ORANGE RICE PUDDING

Ingredients

1 c. orange juice
2/3 c. long grain rice
1/2 c. water
2 cs. buttermilk
3/4 c. refrigerated or frozen egg product, thawed, or 3 slightly beaten eggs
2/3 c. sugar
2 tbsps. orange juice
nonstick cooking spray
orange peel, cut into thin strips (optional)
fresh mint sprig (optional)

Directions

In a small saucepan, combine the 1 c. orange juice, the uncooked rice, and water. Bring to a boil; reduce heat. Cover and simmer for 15 to 20 minutes or until liquid is absorbed and rice is tender. Meanwhile, in a large bowl combine the buttermilk, egg, sugar, and the 2 tbsps. orange juice. Stir until sugar is dissolved.
Spray a 2-quart square baking dish with nonstick coating. Spoon rice mixture into dish, spreading evenly. Pour egg mixture over rice mixture. Place dish in a large baking pan; pour hot water into baking pan around dish to a depth of 1 inch.
Bake in a 350 degree oven for 40 to 45 minutes or until mixture is firm around the edges and is almost set in center. Remove square dish from outer pan; cool 30 minutes on a wire rack. Cover and chill 4 hours before serving. To serve, spoon pudding into dessert dishes. If desired, garnish with orange peel strips and mint sprigs.

Makes 10 to 12 servings.

Calories.....145.....Carbs.....29 g.....Fat.....1 g.....Chol.....2
mg.....Fiber.....1 g.....Sodium.....86 mg.