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Reply
| | From:  Genie· (Original Message) | Sent: 10/7/2007 7:21 PM |
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Reply
| | | From: Genie· | Sent: 9/2/2008 8:45 PM |
Easy Bean Bake 2 1/2 cups dry great northern beans (1 pound) 12 turkey bacon strips, cooked and crumbled 1 cup packed brown sugar 3 tblsp molasses 3 small onions, chopped Place beans in a saucepan; add water to cover by 2 inches. Bring to a boil; boil for 2 minutes. Remove from heat; cover and let stand for 1 hour. Drain, discarding liquid, and return beans to pan. Cover with fresh water; bring to a boil. Reduce heat; cover and simmer for 1 hour or until beans are tender. Drain, reserving liquid. Combine beans, 1 cup liquid and the remaining ingredients in a 2 1/2 quart baking dish coated with Pam. Cover and bake at 350 degrees for 1 1/4 hours or until beans are tender, stirring occasionally. Add addditional reserved liquid as needed. Yield: 5 servings Serving Size: 1 cup Total Fat: 2 gm | |
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Reply
| | | From: Genie· | Sent: 9/15/2008 2:01 AM |
| Sweet and Spicy Baked Beans
To quick-soak the beans, cover with water to 2 inches above beans;
bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand
1 hour. Then continue the recipe with preheating the oven. Just one
serving of this side goes a long way toward helping you reach your
daily fiber goal.
Ingredients
1 pound dried navy beans
4 bacon slices, cut into 1/2-inch pieces
1 cup diced onion (1 small)
1 tablespoon tomato paste
1/3 cup light molasses
1/4 cup packed dark brown sugar
3 tablespoons minced jalapeño pepper (about 1)
1 teaspoon dry mustard
1/4 teaspoon ground red pepper
5 cups water, divided
1 teaspoon salt
Preparation
Sort and wash beans; place in a large Dutch oven. Cover with water to
2 inches above beans; cover and let stand 8 hours or overnight. Drain
beans.
Preheat oven to 350°.
Cook bacon in a Dutch oven over medium heat 5 minutes or just until
crisp. Remove bacon from pan, reserving 1 tablespoon drippings in pan;
return bacon to pan. Add onion to drippings in pan; cook 5 minutes or
until onion begins to brown, stirring often. Add tomato paste; cook 2
minutes, stirring often. Add molasses, sugar, jalapeño, mustard, and
red pepper; stir to combine. Stir in beans and 4 cups water. Increase
heat to medium-high; bring mixture to a boil. Remove from heat. Cover
and bake at 350° for 3 hours. Stir in remaining 1 cup water. Cover and
bake an additional 1 hour or until beans are tender, but not falling
apart, and liquid is almost absorbed. Remove from oven; stir in salt.
Yield
10 servings (serving size: 1/2 cup)
Nutritional Information
CALORIES 233(12% from fat); FAT 3.1g (sat 1g,mono 1.2g,poly 0.6g);
PROTEIN 9.8g; CHOLESTEROL 4mg; CALCIUM 107mg; SODIUM 316mg; FIBER
11.3g; IRON 3.2mg; CARBOHYDRATE 42.7g
Jaime Harder, MA, RD , Cooking Light, OCTOBER 2007
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Reply
| | | From: Genie· | Sent: 10/1/2008 2:39 AM |
Acorn Squash Rings A scrumptious side dish that has a unique flavor everyone in your family will love it. Ingredients | 2 | medium | acorn squash | | | 1/2 | cup | orange juice | unsweetened | | 1/4 | cup | brown sugar | packed firmly | | 2 | tablespoons | corn syrup, light | | | 2 | tablespoons | margarine, non-fat | | | 1 | teaspoon | lemon zest | grated | Directions Cut each squash crosswise into 6 (1/4 inch thick) slices. Discard seeds and membrane. Arrange slices in A 13 X 9 X 2 inch baking dish coated with cooking spray. Pour orange juice over squash and bake at 350 degrees F for 30 minutes. Combine brown sugar, corn syrup, Oleo and lemon rind in a small non-aluminum saucepan. Bring to a boil; reduce heat simmer 2 to 3 minutes stirring constantly. Brush sugar mixture on squash and bake, uncovered an additional 15 minutes or until tender basting occasionally. (Fat 2. Cholesterol. 0.) | |
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Reply
| | | From: Genie· | Sent: 10/5/2008 3:01 AM |
| EASY PICKLED BEETS | | | 4 cans of beets
1 cup sugar or Splenda
1 cup apple cider vinegar
1 large plastic bowl with lid Drain the liquid from 3 1/2 cans of beets, reserving 1/2 can liquid. Place drained beets in a large plastic bowl. Add remaining ingredients. Cover and shake well. Refrigerate over night or longer if desired. Very easy, very good. | | |
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Reply
| | | From: Genie· | Sent: 10/5/2008 3:01 AM |
| BAKED SWEET POTATOES | | | 6 large sweet potatoes
1/2 cup Splenda
1 quart orange juice
2 tablespoons cinammon
2 tablespoons nutmeg
1/4 tablespoon vanilla
1 stick sweet butter
Boil sweet potatoes, drain and cool. Peel off jackets and slice lengthwise. Place in 2 layers in a oven safe casserole or all purpose aluminum pan. Sprinkle 1/2 Splenda on each layer. Place orange juice and butter in a 2 quart sauce pan. Heat at medium and add cinnamon and nutmeg and vanilla. Stir until it reaches a soft boil. Reduce heat and let simmer for five minutes. Pour over sweet potatoes. Cover pan and bake for 50-60 minutes at 350 degrees. Uncover and bake for extra five minutes to brown top. | | |
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Reply
| | | From: Genie· | Sent: 10/20/2008 4:40 AM |
Tarragon Asparagus
1 pound fresh asparagus
non fat butter spray
1 tablespoon tarragon
1/4 teaspoon pepper
Wash asparagus and break off at tender point. Steam over boiling water for 6 minutes or until barely tender. Remove from heat and drain. Spray with butter spray and sprinkle with tarragon and pepper. 4 servings.
Weight Watchers Points: 0 points
Calories 26 Protein 2.59g Total Fat 0.23g Carbohydrate 5.15g Saturated Fat 0.05g Cholesterol 0 mg Sodium 2.27mg Fiber 2.38g
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Reply
| | | From: Genie· | Sent: 10/20/2008 4:51 AM |
Broccoli and Cheese Casserole
1 cup uncooked rice
1/4 cup chopped onion
1/4 cup fat free milk
4 ounces Light Velveeta cheese, cubed
2 10 ounce bags frozen chopped broccoli, thawed
1 10 ounce can reduced fat cream of mushroom soup
Preheat oven to 350F. Combine all ingredients in large bowl. Stir well. Bake for 45 minutes. 8 servings.
Weight Watcher Points: 3 points
137 Calories per serving, 3 grams fat, 19.2 grams carbohydrates, 2.2 grams fiber, 6.6 grams protein, 410 mg. sodium, 160 mg. calcium
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Reply
| | | From: Genie· | Sent: 10/20/2008 4:58 AM |
Glazed Carrots--LF
1 pound bag of carrots, peeled
nonstick spray
reduced calorie pancake syrup
Slice carrots and boil in water til desired doneness. Drain and add to a nonstick skillet sprayed with I Can't Believe its Not Butter spray and stir fry. Add small amount of reduced calorie pancake syrup.
Weight Watchers Points: 0 points
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:42 AM |
Braised Greens with Lots of Garlic Any dark green leafy vegetable will work with this basic preparation. Try kale, mustard or chard; mustard will be more bitter, while kale has a subtle earthy flavor. Ingredients 1 pound (455g) kale, mustard greens or chard, (about 8 cups) 1 Tbsp (15mL) extra virgin olive oil 5 cloves garlic, minced 1/2 tsp (3g) salt (sea salt if on a corn-free diet*) Lemon wedges Directions Wash greens thoroughly by soaking in lots of cold water. Drain. Chop greens into about 3-inch (8cm)pieces. Heat oil in a large skillet. Sauté garlic for 2 minutes. Add greens to skillet. (They do not have to be dried off, as the water will evaporate during cooking.) Cover and cook over medium heat for 10 minutes, stirring once in a while to coat all the greens with garlic and oil. Sprinkle with salt. Serve with lemon wedges. * Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. Nutrition Facts
Calories: 65
Total Fat: 4g
% Calories from fat: 44%
Protein: 3g
Carbohydrate: 7g
Cholesterol: 0mg
Sodium: 295mg
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:45 AM |
Crispy Potatoes and Turnips This recipe goes beyond French fries. Roasting rather than frying the potatoes lends flavor without adding excess fat calories. Ingredients 3 turnips, peeled and cubed 3 russet potatoes, scrubbed and cubed 2 cloves garlic, chopped 4 Tbsp (60mL) olive oil 1 tsp (2g) dried rosemary Salt and pepper to taste (sea salt if on a corn-free diet*) Directions Heat oven to 375°F (190°C). Toss turnips, potatoes and garlic with olive oil until coated and season with rosemary, salt and pepper. Scatter vegetables in a single layer on a cookie sheet and bake about 30 minutes to 1 hour, or until browned yet tender inside. Turn the vegetables occasionally with a spatula or by shaking the pan. * Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. Nutrition Facts
Calories: 318
Fat: 14g
% fat calories: 38%
Cholesterol: 0mg
Carbohydrate: 46g
Protein: 5g
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:48 AM |
Grilled Eggplant Slices **** - Cooking Time: 10 minutes
- Total Time: 15 minutes
- Yield: 6 servings
These eggplant slices will melt in your mouth. Try topping them with just a spoonful of tomato or pesto sauce and a few gratings of fresh Parmesan cheese. Ingredients 1 large eggplant (about 1 1/4 pounds or 570g) 3 Tbsp (45mL) extra virgin olive oil 3 Tbsp (45mL) balsamic vinegar 2 cloves garlic, minced or 1/2 tsp (2g) powdered 1/4 tsp (2g) salt (sea salt if on a corn-free diet*) Freshly grated black pepper Directions Preheat a gas grill to high or build a fire in a kettle grill. Slice eggplant 1/3- to 1/2-inch (0.75 to 1.25cm) thick. In a small bowl, mix together the olive oil, balsamic vinegar, garlic, salt, and pepper. Brush both sides of the eggplant slices with the mixture. Place eggplant on the preheated grill. If you wish to have nice grill lines, turn only once on each side. Grill eggplant slices 10 to 14 minutes. * Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. Nutrition Facts
Calories: 87
Fat: 7g
% fat calories: 66%
Cholesterol: 0mg
Carbohydrate: 7g
Protein: 1g
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:54 AM |
Roasted Garlic Mashed Potatoes 1 pound (455g) potatoes, peeled and quartered 2 quarts (1.9L) water 1/4 cup (60mL) low–fat (1%) milk 1/2 tsp (3g) salt (sea salt if on a corn-free diet*) 1/4 tsp (1g) white pepper 1 1/2 Tbsp (15g) Roasted Garlic Puree Directions In a medium saucepan, bring the water to a boil. Add the potatoes, then bring the water to a simmer for 20 to 25 minutes, or until the potatoes are tender. Remove the pan from heat and drain the water. Add the milk, salt, white pepper, and Roasted Garlic Puree. Use a mixer to combine the ingredients until they are smooth. Serve immediately. * Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. Nutrition Facts
Calories: 104
Protein: 4g
Fat: 1g
Carbohydrates: 20g
Sodium: 422mg
Cholesterol: 4mg
Fiber: 2g
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Reply
| | | From: Genie· | Sent: 11/2/2008 8:53 PM |
Sarah's Fat Free French Fries
Serves 4
3 baking potatoes about 2 to 2 1/4 pounds total scrubbed
nonstick olive oil or vegetable cooking spray
salt to taste
Preheat oven to 350 degrees. Cut potatoes in to French fry size pieces.
Spray a baking pan with nonstick spray. Spread the potato sticks in a
single layer on baking pan. Sprinkle with salt. Bake 20 minutes. Brown them
in the broiler until crispy.
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