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Asparagus and Avocado Wraps24 spears asparagus 1 ripe avocado, pitted and peeled 1 tablespoon lime juice 1 clove garlic, minced 1 1/2 cups cooked cold long-grain white rice 3 tablespoons plain nonfat yogurt 3 whole wheat tortillas, 10 inches in diameter 1/3 cup fresh cilantro leaves 2 tablespoons chopped red onion In a medium-sized saucepan over high heat, bring 2 inches water to a boil. Place the asparagus in a steamer basket, cover, and steam until just tender, approximately 5 minutes. Remove the asparagus and immediately rinse in cold water to stop the cooking process. Drain thoroughly. In a small bowl, mash the avocado, lime juice, and garlic into a coase puree. In another small bowl, stir together the rice and yogurt to mix well. Heat a large dry frying pan (not one with a nonstick surface) over medium heat. One at a time, heat the tortillas in the hot pan until softened, approximately 20 seconds per side. Lay the tortillas flat on a clean work surface. Spread the avocado mixture equally among the tortillas. Top each with an equal amount of the rice mixture, asparagus, cilantro, and onion. Fold in both sides and the bottom of each tortilla up over the filling; then roll to close. If made in advance, cover with plastic wrap and refrigerate for up to 1 hour. Return to room temperature before serving. To serve, cut each wrap in half crosswise. Makes 6 servings. Asparagus and Avocado Wraps - Nutritional Information I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen. | Item | Amount | Fat Grams | Calories | WW Points | asparagus | 24 spears | .6 | 125 | 2 | avocado | 1 each | 30.8 | 324 | 8.6 | lime juice | 1 tablespoon | 0 | 5 | .6 | rice, white, cooked | 1 1/2 cups | .75 | 299 | 6.4 | yogurt, plain, nonfat | 3 tablespoons | .15 | 47.6 | 1.4 | tortillas, whole wheat, low fat | 3 each | 1.5 | 360 | 7.2 | Recipe Totals | | 33.8 | 1160.6 | 26.2 | Recipe makes 6 servings. Each Serving Totals - 5.6 Fat Grams, 193 calories, 4.3 WW Points | |
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Asparagus with Lemon-Mustard Dressing 12 fresh asparagus spears, washed and trimmed 2 tablespoons light mayonnaise 1 tablespoon sweet brown mustard 1 tablespoon fresh lemon juice 1 teaspoon grated lemon zest, divided Blanch the asparagus in lightly salted boiling water for about 3 minutes or until crisp-tender; do not overcook. Remove from heat and refresh under cold water; drain well. Cover and refrigerate until chilled. In a small bowl, combine mayonnaise, mustard and lemon juice; blend well. Stir in 1/2 teaspoon lemon peel; set aside. Divide asparagus between 2 individual serving plates. Spoon 2 tablespoons dressing over top of each serving; sprinkle each with 1/4 teaspoon lemon peel. Garnish with carrot strips and edible flowers, such as pansies, violets or nasturtiums, if desired. Makes 2 servings.
Asparagus with Lemon-Mustard Dressing - Nutritional Information I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen. | Item | Amount | Fat Grams | Calories | WW Points | asparagus | 12 spears | .3 | 70 | 1.3 | mayonnaise, light or low fat | 2 tablespoons | 4 | 50 | 1.8 | mustard, brown | 1 tablespoon | .9 | 14 | .8 | lemon juice | 1 tablespoon | 0 | 7 | .6 | Recipe Totals | | 5.2 | 141 | 4.5 | Recipe makes 2 servings. Each Serving Totals - 2.6 Fat Grams, 70.5 calories, 2.2 WW Points | |
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Asparagus with Poached Eggs & Shaved Parmesan 2 pounds asparagus, cut into 5- to 6-inch lengths (use the thicker stem ones) Coarse Salt 1 tablespoon extra-virgin olive oil Freshly ground black pepper 4 large eggs 1 cup (lightly packed) parsley leaves, chopped 1 small piece of parmesan cheese, room temperature Snap off the tough ends of the asparagus; cook in boiling salted water until just crisp-tender, approximately 4 to 5 minutes for thick stalks. Remove from heat, drain, and toss with olive oil and salt and pepper to taste. Divide asparagus among 4 dinner plates and keep warm. Bring about 1 1/2 inches of water to a simmer in a 12-inch skillet or sauté pan over medium heat. One at a time, break each egg onto a saucer or into small cups or bowls. Slip eggs carefully into simmering water by lowering the lip of each egg-cup 1/2-inch below the surface of the water. Let the eggs flow out. Immediately cover with a lid and turn off the heat. Set a timer for exactly three minutes for medium-firm yolks. Adjust the time up or down for runnier or firmer yolks. Cook 3 to 5 minutes, depending on firmness desired. Lift each perfectly poached egg from the water with a slotted spoon, but hold it over the skillet briefly to let any water clinging to the egg drain off. Place an eggs on top of each asparagus portion; dab with a paper towel to soak up any visible water. Sprinkle with salt, pepper, and parsley. Pull a cheese planer or use a vegetable peeler across the top of the piece of parmesan cheese to produce wide shavings. Arrange several shavings around each plate. Serve at once. Makes 4 servings. Asparagus with Poached Eggs and Shaved Parmesan - Nutritional Information I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen. | Item | Amount | Fat Grams | Calories | WW Points | asparagus | 2 pounds | 0 | 100 | 2 | olive oil | 1 tablespoon | 14 | 120 | 4 | eggs, large | 4 | 24 | 316 | 8 | parmesan cheese | 1/2 oz shavings | 3 | 54 | 1 | Recipe Totals | | 41 | 644 | 15 | | | | | | Recipe Makes 4 servings Per Serving - 19 Fat grams, 161 calories, 4 WW points | |
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Cooked Whole Artichokes
2 tablespoons light mayonnaise 1 teaspoon prepared mustard 2 large artichokes 1 tablespoon lemon juice
In a small bowl, combine mayonnaise and mustard. Cover and refrigerate until ready to serve. Wash artichokes under cold, running water. Pull off lower petals and cut off bottom stems (cut flush with the base). Cut off about 1/2 inch of the pointed top of the artichoke. Trim tips of leaves with scissors to remove thorns. Dip in lemon juice to preserve color. TIP: Always use a stainless-steel knife and a stainless-steel or glass pot. Iron or aluminum will turn artichokes an unappetizing blue or black. For the same reason, never let aluminum foil come in contact with artichokes. In a large pot (big enough to hold the artichokes in a single layer), add approximately 2 cups of water and the remaining lemon juice; bring to a boil. Place the prepared artichokes in the boiling water, cover with lid, reduce heat to simmer, and let cook for approximately 20 to 40 minutes (depending on size). The artichokes are done when the leaves pull away easily. Remove artichokes from the boiling water with tongs and drain them upside down in a colander (after cooking, artichokes can be stored in an airtight container for a maximum of 3 days). Bring to room temperature before serving. Serve warm or cool with mayonnaise/mustard dip. Makes 2 servings. Whole Artichokes - Nutritional Information I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen. | Item | Amount | Fat Grams | Calories | WW Points | artichokes, large | 2 | 0 | 50 | 1.5 | lemon juice | 1 tablespoon | 0 | 10 | .7 | mayonnaise, light | 2 tablespoons | 4 | 50 | 1.8 | mustard, prepared | 1 teaspoon | 0 | 5 | .5 | Recipe Totals | | 4 | 115 | 4.5 | Recipe makes 2 servings. Per Serving - 2 fat grams, 57 calories, 2 WW points | |
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Grilled Green Beans with Gorgonzola Vinaigrette 6 cups lightly salted boiling water 1 pound green beans(approximately 5 cups), ends trimmed 1 tablespoon olive oil, divided 1/4 cup balsamic vinegar 1/4 cup crumbled gorgonzola cheese 1 tablespoon firmly packed brown sugar 4 cloves garlic, minced 1 green onion, chopped 1/2 teaspoon chopped fresh thyme 1/2 teaspoon chopped fresh basil Salt and pepper to taste In a medium saucepan over medium-high heat, bring water to a boil. Add the beans and partially cook for 4 to 5 minutes (depending on the degree of doneness you want). Remove from heat. Drain the beans in a colander and immediately immerse them in an ice water bath to stop from cooking; drain and set aside. In a small saucepan over medium heat, combine 1 1/2 teaspoons of the olive oil and vinegar, gorgonzola, brown sugar, garlic, green onion, thyme, and basil. Cook just until the ingredients start to combine, approximately 7 minutes. Remove from heat. Toss the green beans in the remaining 1 1/2 teaspoons olive oil and season lightly with salt and pepper. Lightly grill the beans on the barbecue grill approximately 1 to 2 minutes, stirring constantly. Remove from barbecue and toss in the warm vinaigrette. Transfer to a serving platter and serve immediately. Makes 6 servings. |
Grilled Green Beans with Gorgonzola Vinaigrette - Nutritional Information I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen. | Item | Amount | Fat Grams | Calories | WW Points | green beans | 1 pound | 0 | 50 | .9 | olive oil | 1 tablespoon | 14 | 120 | 4 | vinegar, balsamic | 1 cup | 0 | 0 | 0 | gorgonzola cheese | 1/4 cup (2-oz) | 19.2 | 218 | 6.4 | brown sugar | 1 tablespoon | 0 | 33 | 1.1 | garlic | 4 cloves | 0 | 10 | .7 | onion, green | 1 each | 0 | 10 | .7 | Recipe Totals | | 33.2 | 441 | 13.8 | Recipe makes 6 servings. Each Serving Totals - 5.5 Fat Grams, 73.5 calories, 2.3 WW Points | | |
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Parmesan Oven FriesIngredients: Four large baking potatoes, peeled (about 2 pounds) 1/2 teaspoon dried whole thyme 1/2 teaspoon freshly ground pepper 1 tablespoon extra-virgin olive oil vegetable cooking spray 1/4 cup finely grated fresh Parmesan cheese 1/2 teaspoon salt
Directions: Cut each potato into three pieces and then into strips.
Pat wedges dry with paper towels and place in a bowl.
Add thyme and pepper and toss well.
Drizzle oil over wedges, tossing well to coat.
Arrange in a single layer on a baking sheet coated with cooking spray.
Bake at 450-degrees for 30 minutes.
Sprinkle cheese and salt evenly over wedges.
Bake an additional ten minutes or until tender and browned. Serve warm.
Recipe makes six servings.
Nutrition information per serving: Calories: 153 Fat: 3.7g Cholesterol: 3mg Sodium: 280mg
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Radish Salad Prep: 10 min.For 4 servings: - 20 radishes, trimmed and thinly sliced
- 12 fresh mint leaves, finely chopped
- 1/3 cup orange juice
- 2 Tbs. plus 2 tsp. lemon juice
Combine all ingredients in a bowl. Add salt and pepper to taste. Per serving: calories 16, fat 0.2g, 8% calories from fat, cholesterol 0mg, protein 0.3g, carbohydrates 3.9g, fiber 0.5g, sugar 2.9g, sodium 6mg, diet points 0.7. |
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Bok Choy with Ginger Vinaigrette Prep: 10 min, Cook: 10 min.For 4 servings: - 1 lb. bok choy, cut into 2 inch pieces
- 1 Tbs. white wine vinegar
- 2 tsp. Dijon mustard
- 2 tsp. soy sauce
- 1 tsp. sugar
- 1/2 tsp. olive oil, optional
- 1 small clove garlic, finely chopped
- 1 Tbs. fresh ginger, finely chopped or grated
Place bok choy in a steamer basket over boiling water. Cover pan and steam 10 minutes or until stalks begin to turn translucent and are soft when pierced. Combine remaining ingredients in a jar with a tight-fitting lid. Shake vigorously to mix well. Transfer bok choy to a bowl. Add dressing and toss. Serve hot. Per serving: calories 30, fat 0.9g, 24% calories from fat, cholesterol 0mg, protein 2.0g, carbohydrates 4.5g, fiber 2.1g, sugar 2.7g, sodium 259mg, diet points 0.8. |
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Red Bell Pepper and Mushroom Sauté Prep: 10 min, Cook: 10 min. For 4 servings: - 1 tsp. unsalted butter or margarine
- 1 large red bell pepper\cooked, cored, seeded and cut into 1 inch squares
- 1 large yellow or green bell pepper\cooked, cored, seeded and cut into 1 inch squares
- 1/4 lb. mushrooms\cooked
- 1-1/2 tsp. tarragon, or 2 Tbs. fresh, chopped
Melt butter in a heavy nonstick skillet over medium heat. Sauté bell peppers and mushrooms 7-8 minutes, or until vegetables are tender. Season with salt and pepper to taste. Stir in tarragon and cook another minute. Per serving: calories 33, fat 1.2g, 29% calories from fat, cholesterol 3mg, protein 1.3g, carbohydrates 5.4g, fiber 1.3g, sugar 2.0g, sodium 2mg, diet points 1.0. |
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Cucumber Salad Prep: 10 min, plus chilling time.For 4 servings: - 2 large cucumbers, peeled, seeded and chopped
- 1/3 cup scallions, minced, including some green tops
- 1/4 cup white vinegar or lemon juice
- 1/2 tsp. sugar
Combine all ingredients in a serving bowl. Add freshly ground black pepper to taste. Chill. Per serving: calories 36, fat 0.3g, 7% calories from fat, cholesterol 0mg, protein 1.7g, carbohydrates 8.2g, fiber 2.0g, sugar 6.1g, sodium 6mg, diet points 0.8. |
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Lemon Green Beans Prep: 10 min, Cook: 15 min.For 4 servings: - 1 lb. green beans
- 1/4 cup water
- 1/4 cup lemon juice
- 1 Tbs. plus 1 tsp. unsalted butter
- 1 tsp. lemon zest
- 1 tsp. parsley, chopped
Place beans in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes or until green beans are tender. Rinse under cold water and drain. Combine water and lemon juice in a heavy nonstick skillet over medium heat. Simmer 2-3 minutes or until reduced by half. Stir in butter. Add green beans and lemon zest. Simmer 3-4 minutes or until green beans are heated throughout. Remove from heat. Add parsley and salt to taste and toss. Per serving: calories 73, fat 4.0g, 43% calories from fat, cholesterol 10mg, protein 2.2g, carbohydrates 9.5g, fiber 4.0g, sugar 3.5g, sodium 8mg, diet points 1.5. |
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Rusty's Creamed Turnips Prep: 10 min, Cook: 10 min. For 4 servings: - 1-1/4 lbs. turnips\cooked, peeled and shredded
- 1/4 tsp. baking soda
- 1 Tbs. unsalted butter
- 1/4 cup light cream
Place turnips in a heavy nonreactive saucepan with just enough water to cover. Bring to a boil over high heat. Remove from heat and quickly stir in baking soda to remove bitterness. Drain turnips. Rinse under running water and drain again. Return to saucepan. Add butter, cream and salt and pepper to taste. Simmer over medium heat 3-4 minutes. Per serving: calories 107, fat 7.6g, 61% calories from fat, cholesterol 24mg, protein 1.6g, carbohydrates 9.3g, fiber 2.6g, sugar 5.9g, sodium 129mg, diet points 2.8. |
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Carrot Potato Purée Prep: 10 min, Cook: 15 min. For 4 servings: - 3/4 lb. potatoes, peeled and cut into 1/2 inch cubes
- 1/2 lb. carrots\cooked, peeled and shredded
- 1 Tbs. unsalted butter or margarine
- 1 Tbs. light sour cream or plain lowfat yogurt
Place potatoes in a steamer basket over boiling water. Cover saucepan and steam 8 minutes. Add carrots. Cover saucepan and steam another 4 minutes or until vegetables are tender. Remove steamer basket from saucepan. Discard water and return vegetables to saucepan. Add remaining ingredients and salt and pepper to taste. Mash thoroughly. Per serving: calories 118, fat 3.3g, 25% calories from fat, cholesterol 9mg, protein 2.7g, carbohydrates 20.3g, fiber 3.3g, sugar 4.1g, sodium 41mg, diet points 2.5. |
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Blue Cheese Mashed Potatoes Prep: 10 min, Cook: 15 min. For 4 servings: - 3/4 lb. potatoes, peeled and cut into 1 inch cubes
- 1 Tbs. unsalted butter
- 1-1/2 Tbs. milk
- 2 Tbs. blue cheese\grated, crumbled
Place potatoes in a steamer basket over boiling water. Cover saucepan and steam 12-15 minutes or until tender. Drain, reserving some of the cooking liquid. Add remaining ingredients and salt and pepper to taste. Mash potatoes with an electric mixer or potato masher until smooth, adding some reserved cooking liquid if too thick. Per serving: calories 137, fat 4.4g, 28% calories from fat, cholesterol 12mg, protein 3.1g, carbohydrates 21.8g, fiber 2.0g, sugar 1.7g, sodium 69mg, diet points 3.2. |
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EGGPLANT AND TOMATO PASTA 1 medium eggplant, peeled and cut into 1/2-inch cubes Coarse grained salt 1 tablespoon olive oil 3 cloves garlic, minced 1 (28-ounce) can peeled and crushed, or diced tomatoes 1 1/2 teaspoons sugar, optional Salt and coarsely ground fresh black pepper 1/4 cup basil (about 10 leaves), torn 8 ounces bow tie pasta (farfalle), cooked al dente Place eggplant in a colander and season generously with salt. Fill a 1-gallon plastic bag with water, seal tightly and place over eggplant to weigh down. Let stand for 40 minutes. Rinse the salt off the eggplant, and pat dry. Place the olive oil in a large skillet over medium-high heat, add eggplant and cook, stirring often, until golden brown on all sides, about 20 minutes. Add garlic, tomatoes and their juice to the pan. Stir in the sugar and salt. Simmer until sauce has slightly thickened, about 15 to 20 minutes or longer depending on how juicy your tomatoes are. Taste and adjust seasonings. Add the basil and cook 1 minute more. Serve over pasta.
| Nutritional Analysis per serving | Fat 318 g | Saturated Fat 5 g | Carbohydrates .7 g | Fiber 7 g | Protein 10 g |
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