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Reply
| | From:  Genie· (Original Message) | Sent: 10/4/2007 10:58 PM |
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Reply
| | | From: Genie· | Sent: 8/29/2008 2:06 AM |
| Broccoli Cranberry Slaw Makes 4 servings
1 (12 oz) package broccoli coleslaw mix
1/4 cup dried cranberries
1/4 cup golden raisins
1/4 cup pine nuts, toasted
9 Tbsp light mayo
5 Tbsp apple cider vinegar
1 Tbsp Splenda granular*
salt & pepper, to taste
In a large bowl, combine broccoli and next 3 ingredients. In a small bowl, combine the remaining ingredients. Whisk the dressing until it is smooth. Pour over the salad mix and toss to mix well. Refrigerate until ready to serve. (*The concentration (sweetness) in Splenda packets and granular is not the same; 1 Tbsp granular is equal in sweetness to 1-1/2 packets or less than 1/2 tsp. Using sugar in this recipe only adds about 12 calories per serving.)
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Reply
| | | From: Genie· | Sent: 9/2/2008 8:11 PM |
Low-Fat Chile Pasta Salad 4 ounces bow tie pasta
1/2 cup nonfat plain yogurt
1 tablespoon Dijon-style prepared mustard
1/2 teaspoon salt
1 green jalapeno chile pepper, chopped
4 medium tomatoes, peeled, seeded and chopped
2 scallions, sliced
1 clove garlic, crushed
Cook pasta and drain. Rinse with cold water; drain. Mix pasta with yogurt, mustard, salt, jalapeno chile, tomatoes, onion and garlic. Cover and refrigerate about 2 hours or until chilled. | |
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Reply
| | | From: Genie· | Sent: 9/6/2008 10:43 PM |
Low Fat Watergate Salad Serves 6
1 pkg. (4-serving size) JELL-O Pistachio Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
1 can (8 oz.) crushed pineapple in juice, undrained
1 container (8 oz.) BREYERS Vanilla Lowfat Yogurt
2 cups thawed COOL WHIP FREE Whipped Topping
6 Tbsp. thawed COOL WHIP FREE Whipped Topping
STIR pudding mix, pineapple with juice and yogurt in large bowl until well blended. Gently stir in 2 cups whipped topping; cover.
REFRIGERATE 1 hour or until ready to serve. Top each serving with 1 Tbsp. whipped topping.
Calories 130 Total fat 2 g Saturated fat 2 g Cholesterol 5 mg Sodium 220 mg Carbohydrate 26 g Dietary fiber 0 g Sugars 16 g Protein 2 g
Reprinted with the permission of Kraft Kitchens | |
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Reply
| | | From: Genie· | Sent: 9/8/2008 2:14 AM |
Low-fat Macaroni Salad
2 Cups Dry Macaroni
1 Cup Sliced Celery
1 Cup Chopped Red Pepper
½ Cup Cucumber, sliced and quartered
½ Cup Chopped Red Onion
1/3 Cup Fat-Free Mayonnaise
1/3 Cup Low Fat Plain Yogurt
1 Tbsp. Dijon Mustard
Cook macaroni according to package directions. Drain and rinse with cold water to cool. In a large bowl, combine cooled macaroni, chopped celery, pepper, cucumber, and onion. In a small bowl, combine mayonnaise, yogurt and mustard. Add to pasta salad and toss well to coat. Chill for at least 2 hours. Serves 6 | |
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Reply
| | | From: Genie· | Sent: 9/10/2008 3:35 AM |
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Southwestern Potato Salad
Those whose preferences lean toward the spicy will love this salad. Adjust
the heat
by increasing or decreasing the amount of jalapeño and chipotle chile.
1 (7-ounce) can chipotle chiles in adobo sauce
2 pounds small red potatoes
Cooking spray
1 1/2 cups fresh corn kernels (about 3 ears)
1/2 cup chopped celery
1/2 cup finely chopped red onion
1/2 cup chopped red bell pepper
1/4 cup chopped fresh cilantro
1 (15-ounce) can black beans, rinsed and drained
1 jalapeño pepper, seeded and finely chopped
1/4 cup fresh lime juice
3 tablespoons canola oil
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Remove 1 chipotle chile from can. Chop chile to measure 2 teaspoons. Reserve
remaining chiles
and adobo sauce for another use.
Place potatoes in a saucepan, and cover with water. Bring to a boil. Reduce
heat; simmer
10 minutes or until tender. Drain; cool. Cut potatoes into 1/4-inch cubes.
Place potatoes in a large
bowl.
Heat a large nonstick skillet coated with cooking spray over medium-high
heat. Add corn; sauté 5 minutes
or until lightly browned. Add corn, celery, and next 5 ingredients (celery
through jalapeño) to potatoes;
toss gently.
Combine 2 teaspoons chopped chipotle chile, lime juice, oil, salt, and black
pepper, stirring with a whisk.
Drizzle the lime juice mixture over potato mixture, and toss gently. Cover
and chill 1 to 24 hours.
Yield: 8 servings (serving size: about 1 cup)
NUTRITION INFORMATION;
Per servign = CALORIES 209 (25% from fat), FAT 5.8 g (sat 0.4 g, mono 3.1
g, poly 1.8 g),
PROTEIN 5.1 g, CARB 37.9 g. FIBER 5.7 g, CHOL 0.0 mg, IRON 2.3 mg,
SODIUM 413 mg, CALC 33 mg.
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Reply
| | | From: Genie· | Sent: 10/2/2008 11:07 PM |
| Salmon Salad
2 tablespoon oil, olive
5 cloves garlic
2 tablespoon lemon juice
1 tablespoon Worcestershire sauce
1 tablespoon mustard, Dijon-style
1 tablespoon water
1/2 teaspoon pepper, black
1/3 cup yogurt, fat-free plain
12 ounces fish, salmon fillet
cooking spray
10 cups lettuce, romaine
1/2 cup onion, red
1/4 cup cheese, grated Parmesan
1 cup(s) tomatoes, cherry
1/2 cup olives, pitted
In a small saucepan heat olive oil over medium-low heat. Cook and stir
garlic in hot oil for 1 to 2 mins or until garlic is lightly golden.
Transfer garlic to a blender container. Add lemon juice, Worcestershire
sauce, mustard, water, and pepper. Cover; blend until combined. Reserve
2 tablespoons of garlic mixture; set aside. Add yogurt to remaining
garlic mixture in blender. Cover and blend until smooth. Chill until
serving time.Thaw salmon, if frozen. Rinse salmon; pat dry. Brush the
reserved garlic mixture evenly over salmon. Cover and chill for 30
mins.Spray the unheated rack of a broiler pan with nonstick coating.
Place the salmon on the rack. Broil 4 to 5 inches from heat for 8 to 12
mins or until salmon flakes easily when tested with a fork, turning
once.Meanwhile, in a large bowl toss romaine, onion, and Parmesan cheese
with the chilled yogurt mixture. Divide romaine mixture among 4 salad
plates. Place one salmon fillet on each salad. Top with tomatoes and, if
desired, olives.Makes 4 servings.
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Reply
| | | From: Genie· | Sent: 10/5/2008 2:40 AM |
Thai Cucumber Salad
1/2 small red onion
1 small, fresh jalapeño, seeds removed
3 medium cucumbers
2 or 3 cloves fresh garlic, crushed
2 tablespoons grated fresh ginger
1/2 cup rice vinegar
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons Splenda
Using a food processor with the S-blade in place, put the onion and jalapeño in the food processor and pulse until they are both finely chopped.
Remove the S-blade and put on the slicing disk. Quarter the cucumbers lengthwise, then run them through processor.
TIP: If you're not using a food processor, you'll want to dice the onion and mince the jalapeño, then slice the cucumber as thin as you can.
Put the onion, jalapeño, and cucumbers in a big bowl. In a separate bowl, thoroughly combine the garlic, ginger, vinegar, salt, pepper, and Splenda. Pour over the vegetables, and mix well.
Chill for a few hours before serving, for the best flavor.
Yield: 8 generous servings | |
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Reply
| | | From: Genie· | Sent: 10/5/2008 2:40 AM |
Spinach Potato Salad 12-14 ounces red potatoes, quartered
Water, to cover
Pinch of dried tarragon
Pinch of sugar
1/2 cup frozen corn
2 tablespoons olive oil
1 tablespoon white wine vinegar
1 tablespoon Dijon mustard
1/2 teaspoon minced garlic
1/2 teaspoon Splenda
2 cups baby spinach, chopped
1/4 medium red onion, chopped
1/2 red bell pepper, chopped
1/4 medium green bell pepper, chopped
Combine potatoes, water, tarragon and sugar in large saucepan. Bring to boil, then reduce heat; simmer 8-10 minutes until potatoes are fork tender. Add corn to pot. Drain and cool just a bit.
While potatoes are cooking, whisk together olive oil, vinegar, mustard, garlic and Splenda.
In salad bowl, combine potatoes and corn, dressing, spinach, onions and peppers. Add dressing and toss gently to coat. Serve at room temperature or refrigerate to chill about 30 minutes.
Makes 4 servings.
Approximate nutritional values per serving: 150 calories, 3 g protein, 21 g carbohydrate, 3 g fiber, 7 g fat, 0 mg cholesterol, 85 mg sodium.
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Reply
| | | From: Genie· | Sent: 10/20/2008 4:44 AM |
Mandarin Orange Salad With Kiwi
6 cups mixed salad greens
2 kiwi fruits, peeled and sliced
1 11 ounce can mandarin oranges, drained
2 to 3 thin slices of red onion
Rinse the salad greens thoroughly and dry. Arrange greens on 4 individual plates. Scatter the kiwi, mandarin oranges and red onions attractively on top. Serve with Orange Balsamic Dressing.
Serves 4; Calories 80; Total fat 0g; Saturated fat 0g; Cholesterol 0mg; Sodium 25mg; Carbohydrate 18g; Dietary fiber 3g; Sugars 15g; Protein 3g
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Reply
| | | From: Genie· | Sent: 10/20/2008 4:56 AM |
Gourmet Spinach Salad
2 teaspoons lemon juice, fresh
1 teaspoon olive oil
2 tablespoons white wine vinegar
4 cups of spinach leaves
2 large tomatoes, chopped
1/4 cup goat cheese, crumbled
1 tablespoon pine nuts, toasted
salt and pepper to taste
Whisk lemon juice, oil and vinegar together. Add salt and pepper to taste. In a large bowl toss spinach leaves with dressing. Add the tomatoes and goat cheese, mix gently to flavor entire salad. Sprinkle pine nuts over entire surface of salad.
Servings 4 Fat 3.9g, Calories 79, Protein 8g, Carb 7g, Cholesterol 15mg, Sodium 87mg
*Note: A non fat salad dressing can be used in place of the oil and vinegar to lower the fat and calories in this recipe. | |
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Reply
| | | From: Genie· | Sent: 10/20/2008 5:00 AM |
German Potato Salad
1 package frozen vegetarian bacon; thawed and chopped
1 tablespoon flour
1/4 cup of sugar
1/3 cup of white vinegar
2/3 cup of hot water
2 pounds of white potatoes, boiled for 25 minutes, covered until just tender
8 to 10 green onions; finely chopped
1/2 teaspoon salt
1/8 teaspoon ground black pepper
In a nonstick skillet cook bacon over low heat, stirring constantly for about 8 minutes or until crispy. Add flour and stir for about one minute. Combine sugar, vinegar, hot water and add to bacon mixture. Cook, stirring constantly, until sauce thickens. Drain potatoes well, cool, peel and slice. Add. to the sauce along with the onion, salt and pepper. Serve warm or chilled. Makes 8 3/4 cup servings
157 calories, 4 grams fat, no cholesterol, 335 milligrams sodium, 26 grams carbohydrates, 4 grams protein, 2 grams fiber | |
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:43 AM |
Brown Basmati Rice with Apples and Walnuts Serve this festive Fall salad with a cream of carrot soup for lunch or tofu cutlets and steamed greens for dinner. It would also be a good accompaniment to poached or steamed fish. Try packing leftovers the next day for lunch. Ingredients 1/3 cup (40g) walnuts 2 Tbsp (30mL) extra virgin olive oil Zest from one orange 1/2 cup (120mL) orange juice 2 Tbsp (30mL) apple cider vinegar 1/2 tsp (3g) sea salt 1/4 tsp (1g) black pepper 1/4 tsp (0.5g) ground nutmeg 4 cups (800g) cooked brown basmati rice 1/2 cup (75g) dried cranberries 1 Jonagold apple, cut into 1/4-inch (1/2-cm) pieces 3 stalks of celery, cut into 1/4-inch (1/2-cm) slices 5 or 6 pale green celery leaves, chopped 4 sprigs parsley, chopped Directions Roast the walnuts in a preheated 350°F (175°C) oven for 5 to 7 minutes. Chop coarsely and set aside. In a large bowl, combine the olive oil, orange zest, orange juice, vinegar, sea salt, pepper, and nutmeg. Mix well. To this mixture, add the rice, cranberries, apple, celery, and celery leaves. Also add the parsley and chopped walnuts. Toss all together until the salad is well-mixed. Recipe by Mary Martha Shaw Nutrition Facts
Calories: 310
Total Fat: 9g (Saturated Fat 1.5g)
Cholesterol: 0mg
Sodium: 190mg
Total Carbohydrate: 54g (Dietary Fiber 4g, Sugars 10g)
Protein: 6g
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:50 AM |
This main dish salad features quinoa, an ancient Inca grain. High-protein quinoa cooks in 15 minutes, so it’s great for fast meals. Ingredients Quinoa salad: 1 cup (200g) quinoa, well rinsed 1 cup (150g) frozen corn kernels, thawed Juice of one lemon 1 Tbsp (15mL) olive oil 2 to 3 scallions, minced Salt and black pepper, to taste Bean salad: 1 16-ounce (455g) can pinto beans, drained 1 cup (200g) diced tomato 1 Tbsp (15mL) apple cider 1/4 cup (10g) chopped parsley or cilantro Freshly ground black pepper, to taste Garnishes: Pumpkin seeds Black olives 1 red bell pepper, cut into strips Directions Boil 2 cups water (480mL) in a saucepan. Add the quinoa and simmer, covered, for 15 minutes. When done, fluff with a fork and transfer to a bowl. Combine quinoa with remaining ingredients for the quinoa salad. While the quinoa cooks, toss the bean salad ingredients in another bowl. To assemble, spread quinoa salad evenly on a platter. Leave a well in the center and mound bean salad into the well. Sprinkle with pumpkin seeds. Arrange olives and pepper strips around the edge. Nutrition Facts
Calories: 283
Fat: 6g
% fat calories: 19%
Cholesterol: 0mg
Fiber: 14g
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:56 AM |
Ingredients Salad: 2 cups (480mL) water 1 cup (200g) bulgur (cracked wheat) or long-grain white rice 1 tsp (6g) salt 1 1-pound (455g) bag mixed frozen vegetables such as broccoli, corn and red peppers 2 Tbsp (30mL) lemon juice 1/2 cup (60g) chopped California walnuts 1/2 cup (90g) chopped green onions 3 Tbsp (8g) chopped fresh parsley or chives Freshly ground pepper 4 cups (230g) shredded iceberg lettuce (half a head) Dressing: 1 cup (240g) nonfat yogurt 1 Tbsp (15mL) lemon juice 1 Tbsp (3g) chopped fresh parsley or chives Directions In a large saucepan, bring the water and salt to a boil over high heat. Add the bulgur or rice and vegetables and stir to combine. When the mixture returns to a boil, reduce the heat to low, then cover the pan and simmer for 15 minutes. Set aside off heat, still covered, for 5 minutes. Using a fork, scrape the mixture into a large bowl. Add the lemon juice, walnuts, onions and parsley and combine by stirring and tossing with a fork. Season with pepper to taste. Spread the lettuce around the rim of a large platter. To make the dressing, stir together the yogurt, lemon juice and parsley in a small bowl. Mound the salad in the center of the lettuce and spoon some of the dressing over the salad. Pass the remaining dressing at the table. | |
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