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| | From: Genie· (Original Message) | Sent: 10/9/2007 7:59 PM |
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| | From: Genie· | Sent: 3/17/2008 2:12 AM |
Alaska Salmon Sandwich Stuffer
1 medium (about 9 oz.) cucumber, seeded & chopped
1/2 cup bell pepper, diced
1/2 red onion, diced
1 can (14-3/4 oz.) or 2 cans (7-1/2 oz. each) Alaska
salmon, drained and chunked
2/3 cup plain nonfat yogurt
1/3 cup light mayonnaise
1 Tbs lemon juice
1 tsp dried dill weed
1/2 tsp ground coriander, if desired
2 tsp dried or 2 Tbs fresh parsley
In mixing bowl, combine cucumber, bell pepper, onion and
salmon. In separate bowl, blend yogurt, mayonnaise, lemon
jice, dill weed, coriander and parsley. Stir dressing into
salmon. Portion onto bread.
Makes about 3-1/2 cups, 3 to 4 servings.
Per serving: 422.5 calories, 14g total fat, 3.1g saturated
fat, 30% calories from fat, 58.2mg cholesterol, 29.6g
protein, 43g carbohydrate, 2.6g fiber, 1083mg sodium,
378.5mg calcium and 1.8g omega-3 fatty acids.
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| | From: Genie· | Sent: 4/3/2008 7:21 PM |
Tuna Salad Sanwich Filling
2 CansTuna packed in water 1 Hard Boiled Egg 3 TBS. Dill Pickle Relish 2 TBS. Light Mayo 1tsp Black Pepper 1tsp Salt 3 TBS Spicy Mustard
Boil Egg, Drain Tuna, Assemble and Eat.
Servings: 6
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| | From: Genie· | Sent: 5/13/2008 5:58 PM |
Sub Sandwiches 1 sub roll 2 tblsp fat free Miracle Whip or Mayonnaise Gulden's Mustard 6 slices Healthy Choice sliced chicken breast 3 slices Healthy Choice sliced ham 1 slice reduced fat Swiss cheese 2 slices of tomato Lettuce leaves Spread 1 side of roll with salad dressing or mayonnaise; spread the other side with mustard (as much as you like). Add other ingredients as listed. Serving Size: 1 sub Total Fat: 6.3 gm | |
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| | From: Genie· | Sent: 5/13/2008 6:02 PM |
Hawaiian Chicken Burgers
1 beaten egg
1/4 cup fine dry seasoned bread crumbs
3 TB chopped water chestnuts
3/4 tsp. ground ginger
1/4 tsp. salt
1/4 tsp. ground black pepper
1 lb. ground raw chicken
1/4 cup bottled sweet-and-sour sauce
4 canned pineapple rings
4 Kaiser rolls or hamburger buns, split and toasted
Shredded spinach
1. In a medium bowl combine egg, bread crumbs, water chestnuts, ginger, salt,
and pepper.
Add ground chicken and mix well. Shape into four 3/4" thick patties.
2. To grill, place patties on an uncovered grill directly over medium coals;
cook for 15 to 18 minutes
or until an instant-read thermometer inserted in side of patty registers 165
degrees F., turning once
and brushing with sweet-and-sour sauce during last 5 minutes of cooking.
Meanwhile, place pineapple
slices on grill rack. Cook for 5 minutes, turning as needed.
3. To serve burgers, sprinkle bottom half of each bun with some shredded
spinach. Top with patties.
Brush patties with sweet-and-sour sauce and top with pineapple slices.
Makes 4 servings.
Nutrition Information:
Per serving = calories 331, total fat 9 g, sat fat 2 g, cholesterol 108 mg,
sodium 1092 mg, carbs 37 g, protein 23 g.
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| | From: Genie· | Sent: 5/14/2008 4:35 AM |
Lowfat Low-Cal Turkey Sloppy Joes
1 lb. 93% lean ground turkey 1 T. molasses 1 T. yellow mustard 1 T. cider vinegar 1 t. worcestershire sauce 1 med. onion choppped 1/4 c. chopped green pepper 1 6oz. can tomato paste (with 1/2 can water) 1/3 c. chopped tomato Brown turkey, then add in veggies and cook until soft. Add in rest of ingredients and simmer 15 minutes to allow flavors to blend. Serve on whole grain high fiber buns for a satisfying low cal low fat meal.
10 - 1/4 c. servings
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| | From: Genie· | Sent: 8/10/2008 2:43 AM |
Caesar Chicken Sandwich
3 tablespoons all purpose flour 1/2 teaspoon ground pepper 4 4 ounce boneless, skinless chicken breasts 6 tablespoons lemon juice 4 cloves garlic, minced 4 teaspoons Worcestershire sauce dash hot pepper sauce 2 tablespoons walnuts, chopped 4 teaspoons grated Parmesan cheese 4 reduced fat sandwich rolls 4 leaves romaine lettuce
Combine flour and pepper. Coat chicken with flour mixture and shake off excess. Spray a nonstick skillet with cooking spray and heat over a medium heat until hot. Add chicken and lightly brown on both sides. Combine lemon juice, garlic, Worcestershire and hot pepper sauce and pour over chicken. Cover and simmer for 7 minutes on each side or until chicken is no longer pink. Sprinkle chicken with walnuts and parmesan. Arrange lettuce on rolls, place chicken on the lettuce and serve. Makes 4 servings.
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| | From: Genie· | Sent: 8/10/2008 2:44 AM |
Burgers with Mustard Sauce
1 beaten egg 1/3 cup soft bread crumbs 3 tablespoons skim milk 1/4 cup finely chopped onion 1/4 cup snipped fresh parsley 1/4 teaspoon salt 1 pound lean ground beef 2 tablespoons plain low fat yogurt 2 tablespoons reduced calorie mayonnaise or salad dressing 2 teaspoons Dijon style mustard 1/4 teaspoon dried dillweed 1/4 cup chopped seeded cucumber
In a large mixing bowl stir together egg, bread crumbs, milk, onion, parsley and salt. Add meat and mix well. Shape into six 1/2 inch thick patties. Place meat patties on the unheated rack of a broiler pan. Broil 3 inches from the heat for 5 minutes. Turn and broil 5 to 7 minutes more or till meat is no longer pink. Meanwhile, for sauce, in a small bowl stir together yogurt, mayonnaise, mustard and dillweed. Stir in cucumber. Spoon sauce over burgers. Makes 6 servings.
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| | From: Genie· | Sent: 10/5/2008 3:08 AM |
CHICKEN/PORK BARBEQUE | | 3-5 lbs organic chicken breasts or organic pork 3 tbs olive oil 12-14 oz catsup 4 tbs Worcestershire sauce 2 tbs yellow mustard 3 tbs splenda brown sugar 1 can *splenda* diet coke - can not use diet coke w/aspartame!! lite hamburger rolls Cook meat in olive oil until done. Place small amounts at a time in blender and pulse to shred. Once all meat is shredded, combine with other ingredients and simmer until desired thickness. Serve like sloppy Joe's in burger rolls. | | |
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