2007. december 16., vasárnap

Stir Fried Rice Eel with Garlic [diet recipe]

Ingredients:

50g rice field eel

25g garlic

1 tsp ginger,chopped

1/2 tsp salt

1/2 tsp rice wine

1 tsp cornstarch mixed water

10g olive oil

Procedure:

1. a. Clean rice field eel,quick boil in hot water,take out.Cut into slices.

b. Marinate rice field eel in 1/4 salt and 1/4 tsp ginger for 20mins.

c. Peel the garlic, cut out the root. Cut into slices.

2. a. Heat the oil in a wok until about 110C,add garlic slices, stir until fragrance smell out, or half cooked. Leave oil in the wok,pour out garlic in a dish,set aside.

b. Add ginger in the wok,stir 2 times.

c. Add rice field eel slices. stir several times, add rice wine, stir fry until rice field eel thoroughly cooked.(Add some water if dry)

d. Add garlic, salt, stir 1min. Add cornstarch, stir until thicken.

c. Pour out in a dish, serve.

Note:1. Rice field eel, or mud eel is bred in rice field or pond,quite different from eel in sea(river).Its gill already degenerated. Rice field eel contains very low fat, but rich in DHA and vitamine A. It contains one substance that can reduce and regulate blood sugar,so it's an idea food for diatetes.

2. Rice field eel must be thoroughly cooked, otherwise it's not good to our health.

Serving Method:(one serving)

Serve as main dish at lunch or dinner. 50g rice field eel each meal.

Stir Fried Onions with Pork Slices [diet recipe]

Ingredients:

60g lean pork

320g onions

2 tbs (10g) olive oil

1/2 tsp salt

1/2 tsp rice wine

1tsp cornstarch mixed with water

1/2 tsp rosemary

Procedure:

1.a. Clean onions,drain well, cut into slices. Set aside.

b. Cut pork into small slices(same size of onions),marinate in rice wine,1/4 tsp salt,1/2 tsp cornstarch for 15mins.

2. a. Heat the oil in a wok until about 110C.Add onions slices,stir fry 1min,or until fragrance comes out.

b. Add pork slices,stir several times;

add rosemary,the rest salt,stir until pork thoroughly cooked.

c. Add the rest cornstarch,stir several times until thicken.

d. Turn off heat,pour into a dish,serve.

Serving Method:(6 servings)

Serve at lunch or dinner as main dish.

Steamed Pumpkin Rice [diet recipe]

Ingredients:

100g rice

200g pumpkin

200g clean water

5g olive oil

1/2 tsp shallot

1/3 tsp salt

Procedure:

1. a. Clean rice,soak in 200g water in a big bowl for at least 30mins.

b. Place the bowl with soaked rice and water in a steamer,steam for 10mins.(half cooked).

2. Clean pumpkin,peel off and seed off. Cut into 1cm cubes.

3. a. Heat the oil in a wok until about 110C.

b. Add shallot,stir,

c. Add pumpkin cubes,stir 1mins.

d. Turn off heat,pour in a big bowl.Set aside

4. When the rice half cooked,take out the bowl with rice,pour rice in the bowl with the pumpkin. Place the bowl with pumpkin and rice in the steamer,continue to steam for 20mins. Turn off heat.Let rice stay in steamer for 5mins before serve.

Tips.

1. Arrange the time carefully,the best is when you finished cooking pumpkin,the rice just steamed 10mins. You may set aside the pumpkin and wait rice,but you shouldn't stop steaming the rice,then cook pumpkin,and then steam rice again. Remember,quickly take out the half-steamed rice and quickly pour on the pumpkin,then quickly steam again. Never leave half-steamed rice off heat long time(or even become cold) and then steam again.

Serving Method:(2 servings)

Serve as main food at lunch and/or dinner.

Tomato and Chinese Date Porridge [diet recipe]

Ingredients:

100g rice

100g Chinese date

250g tomato

1000g water

Procedure:

1. a. Clean rice,date respectively,soak in water for at least 30mins.

b. Clean tomato,cut into bite-size cubes,set aside.

2. a. Heat water in a cooker,bring to a boil.Add soaked rice and date,together with the water.(Don't throw away soaked water). Bring to boil again.

b. Continue boil for 30mins over low heat.

c. Add tomato cubes,cook for 15mins.

3. Turn off heat,Serve.

Serving Method:(4 servings)

Serve as main food at breakfast,lunch or dinner.

Black Fungus with Sprout Salad [diet recipe]

Ingredients:

500g soybean sprout

50g black fungus,soaked

1/2 tsp salt

2 pieces of lemon

1/2 tsp sesame oil

1/4 chili oil

Procedure:

1. a. Clean black fungus,cut into shreds.

b. Cook soybean sprout and black fungus shreds in boiling water respectively,each 10mins.

c. Cooled soybean sprout and black fungus shreds in cold water,take out,drain well.

2. Place soybean sprout and black fungus shreds in a big dish,add salt,sesame oil,chilli oil,stir well,sprinkle lemon juice.Serve.

Tip: It's more tasty if put the salad in refrigeratory for 20mins before serve.

Serving Method:(10 servings)

Serve as main dish at breakfast,lunch,or dinner.

Atkins Chicken Salad [diet recipe]

2 large chicken breasts, cooked
2 chopped dill pickles
3 chopped hard boiled eggs
3 chopped green onions
1/3 cup mayonnaise
1/3 cup sour cream
2 tablespoons capers
2 tablespoons chopped fresh dill
½ teaspoon ground pepper
½ cup pecan halves

Cut chicken into strips. Mix other ingredients in a large bowl. Add chicken and toss well to combine ingredients and serve chilled. I like the extra crunch the pecans give to this flavorful salad!

Tropical Muffins [diet recipe]

Recipe Ingredients

2 1/4 cup flour, all-purpose
1/4 cup sugar, granulated
1 tbsp baking powder
6 tbsp margarine, unsalted
1 1/2 cup pineapple, crushed, canned no suga, r added
1 tsp vanilla extract
1/2 tsp coconut flavor, imitation

Recipe Preparation

Preheat oven to 375. Combine flour, sugar and baking powder, cut min
margarine until mixture resembles coarse meal. Add remaining
ingredients, stir until mixture forms a sticky dough and leaves sides
of bowl ~ do not overmix. Spray 12 muffins cups with cooking spray,
divide batter amount cups. Bake until golden brown - about 30 to 35
minutes. Remove to wire rack and cool. Serve immediately or freeze.

Weight Watcher Exchanges: 1 Bread, 1-1/2 Fat, 35 Optional calories.

Nutritional Analysis per serving: 175 calories, 3 g.
protein, 6 g. fat, 27 g. carbohydrate, 103 mg. sodium, 0 mg.
cholesterol.

Calories from fat: 30%

Vegetable Stew [diet recipe]

Recipe Ingredients

2 tsp reduced-calorie margarine
1/4 cup chopped onion
3 oz pared all-purpose potato, in 1/2-in, ch cubes
1/2 cup trimmed green beans, in inch pieces
1 cup coarsely chopped yellow bell pepper
1/4 cup coarsely chopped green bell pepper
1/2 cup chopped seeded tomato
1/4 cup chicken broth
1/8 tsp fennel seeds freshly ground black p, epper

Recipe Preparation

Spray a medium skillet with nonstick cooking spray. Melt margarine
over medium heat. Add onion and cook until tender, stirring
frequently, about 3 minutes.

Add potato, beans, and bell peppers; reduce heat to low and cok,
stirring constantly, for 5 minutes. add remaining ingredients; cover
and simmer for 10 minutes.

Topping Low Fat Whipped [diet recipe]

Recipe Ingredients

1/3 cup evaporated skim milk
1/2 tsp unfavoured gelatin
1 tbsp cold water
1 tbsp sugar
1/2 tsp vanilla extract
1 tsp lemon juice

Recipe Preparation

Chill evaporated milk. Sprinkle gelatin over cold water in small
saucepan, then stir over low heat until dissolved. Add to milk and
beat until stiff. Add sugar, vanilla and lemon juice. Use
immediately, or beat again before serving. Makes 1/2 c. 1 serving =
2T, 29 cal.

Super Easy Low Calorie Salat Dressing [diet recipe]

Recipe Ingredients

1/2 cup v-8 juice
1 package equal sweetener
1/4 cup vinegar
1/4 cup water
2 tbsp oil
1 tsp or more lemon juice
1 spices to taste: garlic
1 powder, basil, parsley, salt

Recipe Preparation

Mix all in a cruet, and chill for at least 1 hour. You may not like
the amounts used, just change them to match your taste buds!

Strawberry Apple Frost [diet recipe]

Recipe Ingredients

1 cup yogurt, plain
1 cup strawberries, very ripe reserve 2 whole
1/3 cup apple juice, no sugar added
1 artificial sweetener, equal to 2 tsp
1 tsp sugar
1 tsp vanilla extract ice cubes

Recipe Preparation

Combine all ingredients except reserved berries in blender container;
process until frothy. Divide into 2 stemmed glasses; garnish each
serving with a strawberry.

Per serving: 134 calories, 4 g. protein, 4 g. fat; 19 g.
carbohydrate, 53 g. sodium

Spanish Garlic Soup [diet recipe]

Recipe Ingredients


FOR THE SOUP

1 tsp olive oil
1 head garlic, separated, peeled, and, sliced
3 cup chicken broth
1 medium carrot, pared and cut into narrow 2, strips
1/4 cup diced red pepper
1/8 tsp black pepper
2 tbsp minced parsley

FOR THE CHEESE CROUTONS

4 1 oz slices italian bread
1 large garlic clove, peeled & split
3/4 oz parmesan cheese, grated

Recipe Preparation

To prepare soup:

1. In a medium nonstick saucepan, heat oil and add garlic. Cook,
stir- ring constantly over low heat until pale gold (do not let
garlic brown) Add 1/2 cup of water; cover and simmer until very soft.
With a fork, mash the garlic to a smooth puree. Add broth, carrot,
bell pepper, black pepper, and 1/4 cup of water and bring to boil.
Reduce heat and simmer until carrots are barely tender, about 3
minutes. Sprinkle with parsley and serve with cheese croutons, if
desired.

To prepare the Cheese Croutons:

1. Preheat oven to 300F. Bake the bread slices until dried, about 15
minutes. Rub each slice with cut side of garlic; sprinkle evenly with
parmesan cheese. Run under broiler to brown lightly. Keep warm.

Per serving: (1 cup soup) provides: 1/4 fat, 1/2 vegetable, 15 cal.
Per serving: 70 cal. Each crouton provides: 1 bread, 10 cal. Per
serving: 102 cal.

Rotini & Crab [diet recipe]

Recipe Ingredients

8 oz rotini -- or corkscrew
1 pasta
20 oz bag frozen broccoli -or-
1 1/2 lb fresh broccoli
2 tbsp margarine -- reduced
1 calorie
1 tbsp olive oil
1 tsp garlic -- minced
2 medium zucchini -- sliced
1/4 cup scallions -- sliced
12 oz crab meat
2 oz grated parmesan cheese --
1 divided
1/2 tsp salt
1/2 tsp pepper

Recipe Preparation

Cook pasta; add broccoli 5 minutes before end of cooking time. Cover
pot, return to boil Cook 5 more minutes. Drain and rinse under cold
water; set aside. Heat margarine and oil, add garlic, zucchini,
scallions and crab; cook 2 to 3 minutes. Add pasta and broccoli and
heat through. Add 1 ounce cheese, salt and pepper. Garnish with
remaining ounce of cheese before serving.

Red Onion Pizza [diet recipe]

Recipe Ingredients

2 tsp olive oil
1 water
3 cup thinly sliced red onions
2 tsp red wine vinegar
1 tsp julienned orange zest
1 cup thinly sliced zucchini
4 each (1-ounce) pita breads
1 tbsp plus 1 teaspoon chopped cilantro

Recipe Preparation

Heat 1 teaspoon oil and 1/4 cup water in large nonstick skillet; add
onion. Cook over low heat, covered, 30 minutes. Stir in vinegar and
orange zest; cook, uncovered, 10 minutes, or until all liquid is
absorbed.

Preheat oven to 400F. Coat baking sheet with vegetable oil spray. In a
small bowl, combine zucchini, 1 tb water and remaining 1 ts oil; toss
to coat.

Arrange pitas on prepared baking sheet; top each with one-fourth of
the zucchini slices; bake 8 minutes. Spoon one-fourth cooked onion on
each pita; bake 6 minutes. Sprinkle each pita with one-fourth of the
cilantro. Bake 2 minutes.

Potato Soup [diet recipe]

Recipe Preparation

Get out a pot about the size of the amount of soup you want to make.
Fill it about 1/2 full of water. Peel and dice potatoes into bite
size chunks, about 1 medium size per person. Put them into the water.
Dice a medium size onion, add to the pot. Peel a couple of carrots,
slice then thin to cook in about the same amount of time as the
potatoes. Bring to boil on the stove, turn down and simmer. Season
with salt and pepper to taste. (Lots of pepper, for my taste). When
the potatoes and carrots are soft, add 1 can of evaporated skim milk.
I do not thicken the soup with anything, but I do cook the potatoes
till they are quite done. I put diced cheese into the bowls, ladle
the hot soup into the bowls. If you used a low fat cheese, you could
do this too, or you can skip the cheese. Also, to make a more filling
soup, I add "rivells" to my soup (for a low fat soup, you would have
to use egg substitute). Take 1 or 2 eggs, beaten slightly, add 1
half eggshell full of milk, and salt to taste, then flour to make a
fairly stiff dough, drop little bits of this from a fork into the
boiling soup. If you add the rivells just after the soup boils, they
will be done when the potatoes are done, proceed with the evaporated
milk, etc. The above soup would have no fat, (except the rivells
version) till you add the cheese. Oh, yes, if I have celery, I throw
in a stalk or two diced with the onion and carrot. You can't make
anything any simplier.

Peanut Butter Muffin [diet recipe]

Recipe Ingredients

6 tbsp flour, self-rising
1 tbsp sugar, superfine
1/4 cup milk, skim
1 eggs lightly beaten
2 tbsp peanut butter, chunky room tempera, ture
1 tsp margarine melted

Recipe Preparation

Preheat oven to 400F. Sift together flour and sugar; add remaining
ingredients, stir until combined. Do not beat or overmix. Spray 4
muffins cups with cooking spray; fill 3/3 full with batter. Fill
remaining cups 1/2 full of water. Bake till golden brown - about 20
minutes. Remove muffins to wire rack, cool. Serve cooled or freeze
until ready to use.

Weight Watcher Exchanges: 1 Protein, 1/2 Bread, 1 Fat, 20 Optional
Calories.

Nutritional Analysis per serving: 160 calories, 7 g.
protein, 8 g. fat, 15 g. carbohydrate, 110 mg. sodium, 69 mg.
cholesterol.

Calories from fat: 43%

Orange Chicken [diet recipe]

Recipe Ingredients

1 1/4 lb skinned and boned chicken, 1 1/2-in, ch pieces
6 tbsp dry sherry, divided
1/4 tsp salt
4 tsp peanut oil
1/2 cup julienne-cut red bell pepper
1/4 cup diagonally sliced scallions
1 zest of 1/2 small orange, cut into, 2 x 1/8-inch stri
1 and blanched (use lemon zest)
1 garlic clove, minced
1 tbsp each reduced-sodium soy sauce and w, ater
1 tsp each cornstarch, sugar, and rice vi, negar
4 trimmed scallions, 4 inches long fo, r garnish

Recipe Preparation

In glass or stainless-steel bowl combine chicken, 3 tablespoons of the
sherry, and the salt and let stand at room temperature for 30
minutes. In 9-inch skillet or a wok, heat oil over medium-high heat;
add bell pepper, scallions, orange zest and garlic and cook, stirring
quickly and frequently, until vegetables are tender-crisp, about 3
minutes. Drain chicken, reserving marinade. Add chicken to skillet
(or wok), increase heat, and stir-fry until chicken is browned, about
5 minutes. Te reserved marinade add remaining 3 tablespoons sherry,
and the soy sauce, water, cornstarch, sugar, and vinegar and stir to
dissolve cornstarch. Pour over chicken mixture and cook, stirring
constantly, until mixture thickens. Serve garnished with scallions.

Pumpkin Pie [diet recipe]

Recipe Ingredients

16 oz can solid-pack pumpkin
13 oz can evaporated skim milk, *
1 egg
2 egg whites
1/2 cup biscuit mix like bisquick
2 tbsp sugar
8 package sugar substitute, (16 ts-1/3c
2 tsp pumpkin pie spice
2 tsp vanilla

Recipe Preparation

Heat oven to 350 F. Lightly grease or spray 9 inch pie pan with
vegetable pan spray. Place all ingredients in blender, food
processor or mixing bowl. Blend 1 minute or beat 2 minutes with mixer.

Pour into pie pan and bake for 50 minutes or until center is puffed
up.

1/8 pie - 114 calories, 1 1/2 starch/bread exchange 18.5 grams
carbohydrate, 6.3 grams protein, 1.9 grams fat, 1.4 gm fiber 174.9 mg
sodium, 304.2 mg potassium,
37 mg cholesterol

Mushrooms WithCheese [diet recipe]

Recipe Ingredients

1/2 lb mushrooms
6 tbsp grated parmesan cheese *
4 tbsp italian bread crumbs
1 tbsp fresh parsley, chopped
1 garlic salt to taste
1 black pepper to taste

Recipe Preparation

* Use Romano cheese instead of Parmesan if preferred, or use a
combination of both.

1. Remove stems from mushrooms and reserve. Wash mushrooms and
leave moist.
2. Combine half the cheese with the crumbs. Add garlic salt and
black pepper to your preference. Roll the moist mushrooms in the
cheese mixture; place cup side up on shallow non-stick baking pan
sprayed with cooking spray.
3. Dry the stems and chop; add parsley and the remaining cheese.
Spoon this mixture into the caps. Bake in preheated 475-degree oven
8-10 minutes or until browned.

Spicey Chicken Wings [diet recipe]

Recipe Ingredients

1 chicken wings, skin removed
1/4 cup flour
1/4 tsp garlic powder
1/4 tsp pepper
2 egg whites
3/4 cup dry bread crumbs

Recipe Preparation

Preheat oven to 400 degrees. Spray cookie sheet with Pam. Combine
flour, garlic powder and pepper. Roll chicken wings in flour mixture.
Dip into egg whites then into bread crumbs. Put on baking sheet, bake
10 minutes, turn and bake 15 minutes.

Seafood Stew [diet recipe]

Recipe Ingredients

1 clove garlic
1/2 tsp thyme,basil.or oregano
1/2 medium onion chopped
1/4 lb cod or other white fleshed
1 firm fish cut 1 cubes
2 1/2 cup canned tomatoes
1 chopped with liquid
1/4 lb scallops 1 pieces
1 whole bay leaf
1/4 lb raw shrimp cleaned
1 pinch cayenne pepper
1 salt and pepper to taste.
1/8 tsp fennel seed optional

Recipe Preparation

Combine tomatoes,garlic,onion,and seasoning in saucepan. Simmer for 10
minutes. Add cod and simmer gently for 2 minutes, add scallops and
simmer 2 miinutes, add shrimp and simmer 3-5 minutes, just until
shrimp turns pink.

Banana Nut Muffins [diet recipe]

Recipe Ingredients

1 cup flour
1 cup whole wheat flour
2 tbsp sugar
1 tbsp rolled oats
1 1/2 tsp baking soda
1/4 tsp salt
1 cup buttermilk
2 tbsp buttermilk

Recipe Preparation

1. Preheat oven to 400F. Grease cookie sheet with nonstick spray.

2. Lightly spoon flour into measuring cup; level off. In a large bowl,
combine all ingredients except buttermilk; mix well. Make a well in
the center of the flours; add 1 cup buttermilk. Stir just until
moistened.

3. On a lightly floured surface, gently knead until dough holds its
shape. Place on greased cookie sheet; pat out into 7 inch circle.
Brush with 2 Tablespoons buttermilk.

4. Bake at 400F for 12-14 minutes or until golden brown. Serve warm

Brown Scones [diet recipe]

Recipe Ingredients

1 cup flour
1 cup whole wheat flour
2 tbsp sugar
1 tbsp rolled oats
1 1/2 tsp baking soda
1/4 tsp salt
1 cup buttermilk
2 tbsp buttermilk

Recipe Preparation

1. Preheat oven to 400F. Grease cookie sheet with nonstick spray.

2. Lightly spoon flour into measuring cup; level off. In a large bowl,
combine all ingredients except buttermilk; mix well. Make a well in
the center of the flours; add 1 cup buttermilk. Stir just until
moistened.

3. On a lightly floured surface, gently knead until dough holds its
shape. Place on greased cookie sheet; pat out into 7 inch circle.
Brush with 2 Tablespoons buttermilk.

4. Bake at 400F for 12-14 minutes or until golden brown. Serve warm

Macaroni Bake [diet recipe]

Recipe Ingredients

2 cup macaroni, cooked
2 tbsp margarine
2 cup skimmed milk
2 tsp parsley
1/2 tsp pepper
1/3 cup bread crumbs
1 onion, chopped
1/4 cup flour
2 tsp dill weed
1/8 tsp garlic powder
2 cup low fat cottage cheese
1 pinch paprika

Recipe Preparation

Preheat oven 350F. Saute onions in margarine, add flour. Stir in
milk, little at a time until thick. Add spices. Add cheese. Add
macaroni. Pour into shallow pan. Top with crumbs and paprika. Bake 45
minutes.

Lentilla Salad [diet recipe]

Recipe Ingredients

1 1/2 cup shredded lettuce
1/2 cup chopped tomato
2 tbsp sliced scallions
2 tbsp salsa
2 tbsp low-fat sour cream
2 oz cooked lentils
3/4 oz shredded lowfat cheddar
1 .cheese
1 6 flour tortilla, cut into
1 1/4 strips

Recipe Preparation

In a medium bowl, combine all ingredients, tossing well to mix.

Makes 1 serving. Each serving provides 1 protein, 4 1/4 vegetables, 2
Breads, 20 optional calories.

Per serving: 287 calories, 16 gm protein, 10 gm fat, 36 gm
carbohydrates, 312 mg calcium, 412 mg sodium, 22 mg cholesterol, 5 gm
fiber

Grilled Fillets [diet recipe]

Recipe Ingredients

2 tbsp balsamic vinegar
2 tbsp lemon juice -- at room
1 temperature
1 tbsp olive oil
4 cloves garlic -- crushed
1 tbsp ginger
1/8 tsp white pepper
4 5 oz fish fillets

Recipe Preparation

In a shallow glass casserole dish, combine vinegar, lemon juice, oil,
garlic, ginger, and pepper. Add fillets; turn to coat with marinade.
Cover and refrigerate at least 2 hours, turning occasionally. Spray
grill with cooking spray. Preheat grill. Drain and discard any
remaining marinade. Grill fillets 4 minutes on each side, until
cooked through.

Fruit-Filled Puffs [diet recipe]

Recipe Ingredients

1/4 cup vegetable oil
1 tsp vanilla extract
1 cup matzoh cake meal
2 tbsp matzoh cake meal salt
6 large eggs
3/4 cup nondairy whipped topping
3 cup whole strawberries, thinly sliced
3 medium kiwi fruit, coarsely chopped
2 tbsp chocolate syrup

Recipe Preparation

1. Preheat oven to 450 F. Spray a large baking sheet with nonstick
cooking spray; set aside.
2. In medium saucepan, combine 1 cup water, the oil and vanilla;
bring to a boil. Stir in matzoh cake meal and salt; continue
cooking, stirring constantly, about 1 minute, until mixture no longer
sticks to side of saucepan. Remove from heat and stir in eggs, 1 at
a time, stirring thorougly after each addition.
3. Drop dough by 12 rounded tablespoonfuls, 2" apart, onto prepared
baking sheet. Bake 10 minutes. Reduce heat to 400 F. and bake 10-15
minutes longer, until browned and puffed. Cool completely on rack,
then slice in half horizontally.
4. To fill, fit a pastry bag with 1/4" diameter star tip. Fill bag
with whipped topping. Divide fruit evenly among bottom halves of
puffs. Pipe or spoon 2 tablespoons topping over each filled half.
Place tops on puffs and drizzle 1/2 teaspoon chocolate syrup over
each.

Each serving provides: 1 FA, 1/2 P, 1/2 B, 1/2 FR, 25 C. Per
serving: 178 cal, 5 g pro, 9 g fat, 20 g car,
129 mg sod, 106 mg chol.

Diet Bread [diet recipe]

Recipe Ingredients

9 oz water 6 oz
3 cup bread flour 2 c
1 1/2 tsp yeast 1 t.

Recipe Preparation

This bread is very low in calories. An entire 1 1/2 pound loaf has
less than 1500 calories.

Denise's Diet Soup [diet recipe]

Recipe Ingredients

1 clove garlic, minced
1 onion, chopped
1 leek, white part only sliced
1 red or green pepper, chopped
1 zucchini, sliced
8 oz mushrooms, sliced
1 package frozen chopped spinach
14 oz can stewed tomatoes
16 oz chicken bouillion
12 oz v-8 juice
1 tbsp chili powder
1 tsp paprika
5 1/2 tsp oregano
2 bay leaves
1 cayenne pepper, to taste
4 oz blue cheese, crumbled

Recipe Preparation

Spray large stew pot with Pam. Saute garlic, onion, leek, zucchini,
pepper, and mushrooms for 10 min, stirring frequently. Thaw spinach in
microwave until soft, add to vegetables. Add remaining ingredients
except blue cheese, bring to a boil, then reduce heat and simmer
about 20 minutes. Add about 1 tb of crumbled blue cheese to each
serving. Choice of vegetables can vary, depending on availability and
personal preferences.

Chunky Potato-Leek Soup [diet recipe]

Recipe Ingredients

1 cup sliced leeks
2 tsp reduced-calorie margarine
2 cup low-sodium chicken broth
6 oz cubed pared potatoes
1/4 tsp salt
1/8 tsp black pepper
1 cup drained canned corn
2 tbsp chopped fresh dill
2 tsp grated parmesan cheese
3 drops liquid red pepper sauce

Recipe Preparation

1. Combine the leeks and margarine in a 2-quart casserole. Microcook
on High for 3 to 4 minutes, stirring once, until tender.

2. Add the broth, potatoes, salt and pepper. With vented cover,
microcook on High, for 4 minutes, stirring twice.

3. Add the corn, dill, Parmesan cheese , and pepper sauce; stir
well. With vented cover, microcook on High for 3 to 4 minutes until
potatoes are tender. Let stand, covered, for 3 minutes before
serving.

Chicken Taco Salad [diet recipe]

Recipe Ingredients

1 lb chicken meat -- white
1 skinless
1/2 cup lettuce -- torn into pieces
2 medium tomatoes -- cut into pieces
1 can kidney beans -- rinsed and
1 drained (15 oz. size)
1 package taco seasoning mix
1/2 cup cheddar cheese -- non fat
1 hot sauce to taste
1/2 package tortilla chips -- *baked*
1 (1 gm fat per 20 chips)
1 bottle kraft fat free salad
1 dressing -- catalina

Recipe Preparation

Place chicken in a bowl and cover with waxed paper. Cook in microwave
about 5 minutes. Remove and drain chicken to remove any fat. Prepare
taco mix as directed, substituting chicken for beef. Place lettuce,
tomatoes, and chips in a large bowl. Add drained beans, grated
cheese, and salad dressing. Mix well. Serve immediately. Per serving:
fat 4 GM, chol. 56 mg, calories 336, protein 30 G, carb. 46 GM, 11%
of calories from fat.

Chicken Patties [diet recipe]

Recipe Ingredients

3/4 cup water
1/4 tsp salt
8 oz all-purpose potatoes --
1 pared and cut in
1 chunks*
2 cloves garlic -- peeled
1/2 cup plus 2 tablespoons grated
1 parmesan cheese
1 1/2 cup finely diced cooked chicken
1 (about 8
1 ounces)
1 egg -- separated
2 tbsp chopped parsley
2 tsp lemon juice
3 tbsp fine dry bread crumbs
3 tbsp olive oil --or: vegetable
1 oil
1 lemon wedges (optional)

Recipe Preparation

1. Bring water and 1/8 teaspoon salt to boiling in small saucepan.
Add potato and garlic; boil gently, uncovered, for 15 to 20 minutes
or until potato is tender. Mash potato and garlic with water until
creamy. Stir in 1/2 cup Parmesan. Transfer to large bowl. Let stand
until potatoes come to room temperature. 2. Stir in chicken, egg
yolk, parsley and lemon juice. Beat egg white in small bowl until
stiff but not dry peaks form. Fold into chicken mixture. Form into 8
elongated patties. 3. Combine bread crumbs and remaining 2
tablespoons Parmesan cheese in shallow pie plate or on sheet of waxed
paper. Dredge patties in crumb mixture; place on plate. Refrigerate
patties, covered, for at least 1 hour or for up to 3 hours before
sauteing. 4. Heat oil in large skillet over moderate heat. When oil
is very hot, add patties; cook until golden brown and crisp, about 3
minutes per side. Serve with lemon wedges, if you wish.

Makes 8 patties.

Notes: One cup of leftover mashed potatoes can be substituted for the
cooked all-purpose potatoes in Step 1. Add just enough hot water,
about 1/4 cup, to loosen potatoes and make them creamy. Continue with
Step 1 in recipe.

Can be halved or doubled.

Nutrient Value Per Serving 328 calories, 25 g protein,
20 g fat, 12 g carbohydrate,
471 mg sodium, 114 mg cholesterol.

Chicken Pattie Make-Ahead TIP: The patties can be prepared up to 3
hours ahead through Step 3 and refrigerated, covered.

Caesar Salad [diet recipe]

Recipe Ingredients

1/3 cup tofu
2 tbsp lemon juice
1 1/2 tsp dijon mustard
1 each garlic clove, minced
1 tsp anchovy paste, or anchovy
1/4 tsp salt
2 tbsp parmesan cheese, grated
1 tbsp olive oil
1 pinch sugar, pinch
1 pinch pepper

Recipe Preparation

In small saucepan of simmering water, poach tofu for 2 minutes;
drain, chop coarsely and let cool. In blender, blend lemon juice,
mustard, garlic, anchovy, salt, sugar and pepper. With blender
running, gradually add tofu, cheese and oil. Transfer to small jar
and refrigerate, covered, for up to 2 days. Makes 1/2 cup.
Per T: about 30 calories; 1 g protein, 3 g fat; 1 g carbohydrate.

Blueberry Parfaits [diet recipe]

Recipe Ingredients

1 cup blueberries
1/4 cup apricot preserves
1 pt yogurt, frozen, vanilla
4 tbsp almonds, slivered
1 (optional)

Recipe Preparation

In a small bowl, combine blueberries and preserves. In microwave,
cook on high 3-3 1/2 minutes, stirring twice, until blueberries are
softened. Cover and chill until ready to assemble.
To serve, in each of 4 dessert dishes or parfait glasses layer
frozen yogurt and blueberry sauce.
Garnish with almonds, if desired.

Black Eyed Pea-Corn Salad [diet recipe]

2 tsp sesame oil
2 tsp peanut oil
1 cup scallions, chopped, cut into
1 1 pieces
1 tbsp fresh ginger, chopped
2 tbsp orange juice
1 tbsp rice wine vinegar
2 tsp low-sodium soy sauce
1/2 tsp granulated sugar
1/8 tsp oriental chili paste
1 (available at asian markets)
1 cup cooked corn, drained
1 medium red bell pepper, diced
1 medium yellow bell pepper
1 diced
1 cup chicory, coarsely chopped
8 oz cooked blk-eyed peas, drained

Recipe Preparation

1. In small nonstick skillet, heat sesame and peanut oil; add
scallions and ginger. Cook, stirring frequently, 2 minutes. Remove
from heat. Whisk in juice, vinegar, soy sauce, sugar and chili paste;
set aside. 2. In large bowl, combine corn, peppers, chicory and
black-eyed peas. Add dressing; toss to mix well.

Bean Patties [diet recipe]

Recipe Ingredients

16 oz pinto beans, rinsed, drained
1/2 cup shredded lowfat cheddar
1/4 cup dry bread crumbs
2 tbsp chopped gr onions w/tops
1 tsp worcestershire
1/4 tsp pepper
1/8 tsp salt
1 each egg white or 2t egg product
4 each whole wheat hamb. buns
4 each slices tomato
4 each lettuce leaves

HORSERADISH SAUCE

1/2 cup plain nonfat yogurt
2 tsp prepared horseradish

Recipe Preparation

Spray 10 inch nonstick skillet with nonstick cooking spray. Mash
beans in med bowl. Mix in cheese, bread crumbs, onions,
worcestershire, pepper, salt and egg white. Shape into 4 patties.
Cook in skillet over med heat about 10 mins, turning once until light
brown. Serve on buns with horseradish sauce, tomato and lettuce. Per
serving--280 calories, 14 gr protein, 5 grams fat, 0 cholesterol, 790
milligrams sodium, 3 grams saturated fat, 2 grams unsaturated.

A Dieter's Dream Shrimp Salad [diet recipe]

6 oz shrimp -- cooked
16 oz green beans
1 garlic
1 tbsp salad oil
1/4 tsp mustard powder
1/2 tsp sugar
1/4 cup vinegar
2 each chicken bouillon cube
2/3 cup rice -- cooked
1 cup celery -- sliced
1/2 cup onions -- sweet, sliced
2 cup lettuce -- shredded
1 soy sauce (optional)
1 clove

Recipe Preparation

Rinse shrimp and cook. Chill can of green beans. Drain and save
liquid. Slice thinly the garlic clove and crush in large bowl. Add
oil, mustard, sugar, vinegar, shrimp and beans. Refrigerate. Heat
bean liquid. Add bouillon cubes and stir until dissolved. Add enough
water to make 2 cups. Add rice. Bring to a boil and cook rapidly,
uncovered, about 8 minutes or until rice stands above the water line.
Reduce heat to lowest point, cover and steam for 12 to 14 minutes.
Spread rice in a shallow pan to cool. Refrigerate for 10 minutes or
until needed at serving time. Add rice to shrimp and bean mixture.
Toss together with celery, onion and lettuce. Serve with soy sauce.