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Friday, November 30, 2012

Gingerbread Cookies














FROM Cookies, Brownies, Muffins and More


Topics: Cookie , Alcohol Free , American , Christmas , Baked , Dessert

Wow family and guests with these adorable-and tasty-ginger and spice boys and girls.  Perfect for taking to a neighborhood cookie exchange or serving to Santa with a glass of milk.

Ingredients

Serves: 40 Prep: 20min
Cook: 7min
Total: 29min

2 1/2 cups unbleached all-purpose flour
1 tablespoon ground cinnamon
2 teaspoons ground ginger
1 teaspoon baking soda
1/4 teaspoon ground nutmeg add to shopping list
1/4 teaspoon ground cloves
1/4 teaspoon salt
6 tablespoons butter, at room temperature
3/4 cup packed brown sugar
2 tablespoons molasses
1/3 cup water
icing (optional)

Alternate To make icing: In a large bowl, with an electric mixer on high speed, beat 2 teaspoons powdered egg whites and 2 tablespoons water until well-blended. Gradually add 2 cups confectioners' sugar and 1 teaspoon vanilla extract, beating constantly. Add more water, a teaspoon at a time, as necessary to make a smooth icing. (Add still more if the icing starts to thicken while decorating.)  The best way to color the icing is to add food color paste to the finished icing.  Remove a small bit of icing to a bowl and use a wooden pick to sir in a tiny bit of paste. Add more paste or icing to reach desired color. Cover with plastic wrap until ready to use. Repeat with remaining icing and colors.

Directions

1. Preheat the oven to 375°F. Grease baking sheets.

2. In a medium bowl, combine the flour, cinnamon, ginger, baking soda, nutmeg, cloves, and salt.

3. In a large bowl, with an electric mixer on medium speed, beat the butter and brown sugar for 3 minutes, or until light and fluffy. Beat in the molasses. Beat in the flour mixture, a little at a time, until well-blended. Add the water, 1 tablespoon at a time, to form a stiff but well-blended dough.

4. Divide the dough into four equal-sized pieces. Roll each piece out to 1/4" thickness. Using cookie cutters, cut into shapes. Arrange on the prepared baking sheets, leaving 1" between the cookies.

5. Bake for 7 minutes, or until lightly browned. Cool on a rack for 2 minutes. Remove to the rack to cool completely.

6. When completely cooled, decorate with the icing, if desired

Nutritional Facts per serving
CALORIES 87 CAL
FAT 1.8 G
SATURATED FAT 1.1 G
CHOLESTEROL 4.5 MG
SODIUM 50.1 MG
CARBOHYDRATES 17 G
TOTAL SUGARS 10.5 G
DIETARY FIBER 0.3 G
PROTEIN 0.9 G

Golden Potato Souffle

FROM Prevention's Health Guaranteed Cookbook


Topics: Vegetable , Dinner , Alcohol Free , Cancer Prevention , French , Christmas

This light and fluffy souffle is made with buttemilk and butter-flavored sprinkles, which lend a rich flavor to the dish without much fat.  The golden hue provided by the Yukon gold potatoes is a warming accent to any holiday table.

Ingredients

Serves: 8 Prep: 25min
Cook: 1hr 0min
Total: 1hr 30min

2 tablespoons fresh bread crumbs
2 tablespoons grated Parmesan cheese
2 1/2 pounds yukon gold potatoes, peeled and cut into 1" cubes
1 1/4 cups 1% low-fat buttermilk or soured milk (see hint)
3 ounces reduced-fat cream cheese, cubed
2 tablespoons butter-flavored sprinkles
2 cloves garlic, halved
1/2 teaspoon baking soda
3 tablespoons chopped fresh chives
salt
ground black pepper
3 egg whites
1/8 teaspoon cream of tartar

Directions

1. Preheat the oven to 400°F. Coat a 2 1/2-quart souffle dish with no-stick spray.

2. In a small bowl, combine the bread crumbs and Parmesan. Coat the souffle dish with half of the mixture.

3. Place the potatoes in a large saucepan. Cover with cold water and bring to a boil over high heat. Reduce the heat to medium and cook for 15 to 20 minutes, or until the potatoes are soft when tested with a sharp knife. Drain, transfer to a large bowl, and mash.

4. In a medium saucepan, combine the buttermilk, cream cheese, butter-flavored sprinkle, and garlic.  Whisk over medium-high heat for 2 to3 minutes, or until the mixture is smooth. Remove from the heat and let cool for 5 minutes. Remove and discard the garlic. Stir in the baking soda and pour over the potatoes. Mix well. Stir in the chives and season with the salt and pepper.

5. Place the egg whites and cream of tartar in a medium bowl. Using an electric mixer, beat on medium speed until soft peaks form. Fold into the potato mixture.

6. Transfer the mixture to the souffle dish and sprinkle with the remaining bread-crumb mixture.  Bake for 40 to 50 minutes, or until puffed and golden brown. Serve immediately.
Recipe Tips To make fresh bread crumbs, process or blend soft bread cubes or slices in a food processor or blender until crumbs form. Butter-flavored sprinkles are butter substitutes, such as Butter Buds and Molly McButter. Most supermarkets carry them.

Recipe Notes If you don't have buttermilk, use soured milk instead. To make 1 1/4 cups soured milk, pour a generous 1 1/3 cups 1% lowfat milk into a measuring cup. Add enough lemon juice to make 1 1/4 cups. Let stand for 5 minutes.

Nutritional Facts per serving
CALORIES 178 CAL
FAT 2.8 G
SATURATED FAT 1.7 G
CHOLESTEROL 9.1 MG
SODIUM 329.3 MG
CARBOHYDRATES 29.6 G
TOTAL SUGARS 2.7 G
DIETARY FIBER 1.8 G
PROTEIN 7.8 G

Mediterranean Sesame- Honey Candy

FROM Flat Belly Diet! Cookbook -- Free Preview


Topics: Dessert , Low GI , Anemia , Mediterranean , Buffet , Boiled

Candy making is simple pursuit-after all, just 5 ingredients go into this recipe-but it's important that you use the right equipment because time and temperature are critical for consistent results.  If you don't have a candy thermometer, look into the new digital tools.  Some come preset for incredibly accurate readings.

Ingredients

Serves: 12 Prep: 20min
Cook: 45min
Total: 1hr 5min

1 1/2 cups toasted sesame seeds
1/2 cup orange blossom honey
1/2 cup sugar
1 teaspoon vanilla extract
1/2 teaspoon salt

Directions

1. Line an 8" x 8" glass baking pan with parchment paper and coat with cooking spray. Set aside.

2. Toast the sesame seeds in a large deep skillet over medium heat, stirring often, for about 3 minutes or until lightly golden.  Tip into a bowl and set aside.

3. Bring the honey and sugar to a boil in a heavy-bottomed saucepan over medium heat, stirring constantly, for about 10 minutes. Cook until the mixture registers 250F on a candy thermometer.  Stir in the reserved sesame seeds, vanilla extracr, and salt and continue cooking for about 4 minutes or until the mixture reaches 275F on the candy thermometer. Pour into the prepared pan and let stand for 15 to 20 minutes or until still warm but cool enough to handle. Turn the candy out onto a cutting board and cut into 24 pieces. Cool completely.

Nutritional Facts per serving
CALORIES 179.2 CAL
FAT 8.9 G
SATURATED FAT 1.3 G
CHOLESTEROL 0 MG
SODIUM 99.5 MG
CARBOHYDRATES 24.2 G
TOTAL SUGARS 20 G
DIETARY FIBER 2.2 G
PROTEIN 3.2 G

Oven- Roasted Tomatoes With Pesto

FROM Flat Belly Diet! Cookbook


Topics: Vegetable , Side Dishes , Vegan , Cancer Prevention , American , Buffet

Oven roasting is a great method for intensifying the sweetness of just about any vegetable.  Plum tomatoes work well with this technique becauce they have a firm texture and fewer seeds than beefsteaks.

Ingredients

Serves: 4 Prep: 10min
Cook: 1hr 0min
Total: 1hr 10min

12 plum tomatoes, halved lengthwise
1 tablespoon extra virgin olive oil
1/4 teaspoon salt
1/8 teaspoon red-pepper flakes
1/4 cup pesto

Directions

1. Preheat the oven to 325°F. Coat a baking sheet with cooking spray.

2. Toss the tomatoes with the oil, salt, and red-pepper flakes in a large bowl. Arrange on the prepared baking sheet.

3. Bake for 50 to 60 minutes or until the tomatoes are very soft but still hold their shape.

4. Transfer the tomaoes to a serving platter, top  each with 1/2 teaspoon of the pesto, and serve warm or at room temperature.

Nutritional Facts per serving
CALORIES 142.7 CAL
FAT 11 G
SATURATED FAT 2.5 G
CHOLESTEROL 5 MG
SODIUM 273.7 MG
CARBOHYDRATES 8.3 G
TOTAL SUGARS 4.9 G
DIETARY FIBER 2.7 G
PROTEIN 4.4 G

Roasted Rosemary Fingerlings

FROM Prevention


Topics: Vegetable , Side Dishes , Alcohol Free , Cancer Prevention , American , Buffet

Fans of cottage fries will love this healthy and elegant new take on taters.  They have half the fat and twice the fiber of fried potatoes and you can still eat them with your fingers.

Ingredients

Serves: 6 Prep: 25min
Cook: 0min
Total: 25min

2 lb fingerling or tiny round potatoes (about 25), scrubbed and halved
2 tsp extra virgin olive oil
1 1/2 tbsp minced garlic
1 1/2 tbsp chopped fresh rosemary
1/4 tsp salt

Alternate 5

Directions

1. Preheat oven to 450ºF.

2. Toss potatoes with oil, garlic, rosemary, and salt.

3. Place potatoes in single layer (so they don't touch) on nonstick baking sheet or in medium nonstick roasting pan. Roast 25 minutes or until tender inside, flipping potatoes and rotating pan occasionally to promote even browning.

Nutritional Facts per serving
CALORIES 134.3 CAL
FAT 1.7 G
SATURATED FAT 0.3 G
CHOLESTEROL 0 MG
SODIUM 107.9 MG
CARBOHYDRATES 27.2 G
TOTAL SUGARS 1.2 G
DIETARY FIBER 3.4 G
PROTEIN 3.2 G

Thursday, November 29, 2012

Cherry Chocolate Chippers














FROM A Man, a Can, a Plan


Topics: Fruit , Cookie , Dairy Free , High Blood Pressure , American , Christmas

Ingredients

Serves: 16 wedges Prep: 5min
Cook: 25min
Total: 30min.

1 can 15-oz cherry pie filling
1 18-oz tube refrigerated chocolate chip cookie dough add to shopping list
3/4 cup rolled oats

Directions

1. Preheat the oven to 350°F.  Mash the oats into the cookie dough. Press the dough into the bottom of a small (8") skillet, forming an even layer. Plop on the pie filling. Bake for 20 to 25 minutes. Cut into wedges.

Nutritional Facts per serving
CALORIES 186.9 CAL
FAT 6.8 G
SATURATED FAT 2.2 G
CHOLESTEROL 7.7 MG
SODIUM 71.4 MG
CARBOHYDRATES 29.6 G
TOTAL SUGARS 0.1 G
DIETARY FIBER 1 G
PROTEIN 2.2 G

Pineapple Nut Cake

FROM The Church Supper Cookbook


Topics: Fruit , Cake , Alcohol Free , Cancer Prevention , American , Christmas

A very moist cake with a delicious frosting.

Ingredients

Serves: 16 Prep: 20min
Cook: 40min
Total: 1hr 30min

2 cups flour
2 cups crushed pineapple, drained
2 cups sugar
2 teaspoons baking soda
2 eggs
1 cup walnuts

VANILLA FROSTING:
1 package (8 ounces) cream cheese
1/2 cup butter
1 tablespoon vanilla
2 cups confectioners' sugar

Directions

1. Grease and flour 9" x 13" pan. Combine flour, pineapple, sugar, baking soda, eggs, and walnuts, and pour into pan. Bake at 350°F for about 40 minutes. Cool and frost cake with Vanilla Frosting.

2. Vanilla Frosting: Whip cream cheese and butter together. Then add vanilla and enough sugar to make icing spreadable.

Nutritional Facts per serving
CALORIES 411.1 CAL
FAT 17.3 G
SATURATED FAT 7.9 G
CHOLESTEROL 60.9 MG
SODIUM 265.9 MG
CARBOHYDRATES 61 G
TOTAL SUGARS 46.5 G
DIETARY FIBER 1.3 G
PROTEIN 5.1 G

Stir- Fry of Asparagus and Bell Pepper with Ginger and Sesame

FROM Flat Belly Diet


Topics: Vegetable , Side Dishes , Dairy Free , Cancer Prevention , Asian , Christmas

Ingredients

Serves: 4 Prep: 5min
Cook: 12min
Total: 17min

1 1/2 pounds asparagus, trimmed and cut into 2" pieces
1/4 cup canola oil
1/2 large red bell pepper, seeded and cut into strips
1 tablespoon chopped fresh ginger
1 tablespoon reduced-sodium soy sauce
1/8 teaspoon red pepper flakes
2 teaspoons toasted sesame oil
1 teaspoon sesame seeds

Directions

1. Bring 1/4" water to a boil in a large nonstick skillet over high heat. Add the asparagus and return to a boil. Reduce the heat to low, cover, and simmer for 5 minutes or until tender-crisp. Drain in a colander and cool briefly under cold running water. Wipe the skillet dry with a paper towel.

2. Heat the canola oil in the same skillet over high heat. Add the bell pepper and cook, stirring constantly, for 3 minutes or until tender-crisp. Add the asparagus, ginger, soy sauce, and pepper flakes and cook for 2 minutes or until heated through. Remove from the heat, and stir in the sesame oil and sesame seeds.

Nutritional Facts per serving
CALORIES 179.7 CAL
FAT 15.6 G
SATURATED FAT 1.2 G
CHOLESTEROL 0 MG
SODIUM 134.4 MG
CARBOHYDRATES 9.4 G
TOTAL SUGARS 4.5 G
DIETARY FIBER 4.3 G
PROTEIN 4.2 G

Walnut- Raisin Coffee Cake

FROM The Church Supper Cookbook


Topics: Rice and Grains , Breakfast , Alcohol Free , Cancer Prevention , American , Buffet

Quite impressive when done properly.  For Christmas, make poinsettias with red and green slivered maraschino cherries put into pan first of all.

Ingredients

Serves: 10 Prep: 40min
Cook: 40min
Total: 2hr 40min

2 cups warm water
2 packages dry yeast
1 tablespoon salt
1 tablespoon sugar
2 cups sugar
sprinkle of ginger
8 cups (approximately) flour
1 cup shortening
2 eggs, beaten
1 cup cold water
1/2 cup melted butter
2 teaspoons cinnamon
raisins
chopped walnuts

Directions

1. Put warm water in large bowl and sprinkle with yeast, salt, 1 tablespoon sugar, and ginger. Let set until yeast rises to top of water. Add about 2 cups flour, enough to make a sponge dough that will drop from spoon in a mound. Let rise until bubbly. Combine shortening, 1 cup sugar, eggs, and cold water. Add to yeast mixture. Mix well. Add rest of flour (more if necessary) to make soft, nonsticky dough. Cover with cloth and let rise.  Punch down and let rise again. With floured hands, roll dough into balls a little larger than a walnut. Roll balls in melted butter. Combine remaining 1 cup sugar with cinnamon and roll dough balls in this mixture. Place balls in layers in greased 10" tube pan, topping each layer with a few raisins and chopped walnuts. Fill pan one-half to two-thirds of the way. Let rise until doubled in bulk. Bake at 375°F for 40-45 minutes. (If top browns too fast, reduce heat to 350°F for remainder of baking time. Turn out of pan to cool.

Nutritional Facts per serving
CALORIES 831.1 CAL
FAT 32.3 G
SATURATED FAT 13.6 G
CHOLESTEROL 66.4 MG
SODIUM 781.6 MG
CARBOHYDRATES 122.2 G
TOTAL SUGARS 44.1 G
DIETARY FIBER 3.6 G
PROTEIN 12.8 G

Whole Grain Bread (Or Buns)

FROM Prevention Positively Ageless -- Free Preview


Topics: Rice and Grains , Bread , Low GI , Cancer Prevention , American , Christmas

It's getting easier to find delicious high-fiber whole grain baked goods, but nothing beats the taste (or smell) of freshly baked bread.  If you can't find flaxseed meal, you can purchase whole flaxseed and grind it in a clean coffee grinder.

Ingredients

Serves: 8 Prep: 15min
Cook: 1hr 5min
Total: 1hr 20min

1 1/2 cups warm water
1/4 cup olive oil
2 tablespoons agave nectar, sorghum syrup, or dark honey
2 packages active dry yeast
3 1/2 cups whole wheat flour
1/4 cup sorghum flour or whole wheat flour
1/4 cup ground flaxseed
1/4 cup oat bran
1/4 cup untoasted wheat germ
1 teaspoon salt
2 teaspoons stone-ground cornmeal

Directions

1. In a large bowl, combine the water, oil, sweetener, and yeast. Allow to rest for 5 minutes to activate yeast.

2. Add 3 cups of the whole wheat flour, the sorghum or whole wheat flour, flaxseed, bran, wheat germ, salt.  Turn out on a lightly floured board and knead for minutes. Place in a lightly oiled bowl, cover, and let rise 1 hour.

3. Uncover the bowl and punch the dough down. Preheat the oven to 350°F.

4. Turn the dough out onto a lightly floured surface and knead gently.  Shape into a loaf and place in a lightly oiled 8" x 4' bread pan.

5. Cover and let rise until doubled, about 30 minutes.

6. Bake the bread for about 35 minutes or until loaf is golden and sounds hollow when thumped on the bottom.

7.  Alternatively, the dough can be shaped into buns for sandwiches. With a sharp knife, divide the dough into 8 pieces. Lightly oil a 15" x 10" baking sheet and sprinkle with the cornmeal.

8. Preheat the oven to 400°F.

9. Roll pieces of dough into balls and flatten into disks approximately 3 1/2" across.   Place on tehe prepared baking sheet.  Cover and let rise for 20 minutes, or until almost double. Bake for 12 to 15 minutes, or until golden brown. Remove from the oven and cool on racks. When ready to use, split the buns in half horizontally.

Nutritional Facts per serving
CALORIES 158 CAL
FAT 5.1 G
SATURATED FAT 0.7 G
CHOLESTEROL 0 MG
SODIUM 148.8 MG
CARBOHYDRATES 25.6 G
TOTAL SUGARS 2.2 G
DIETARY FIBER 4.5 G
PROTEIN 5.2 G

Wednesday, November 28, 2012

Autumn Salad I



















FROM Prevention


Ingredients

Serves: 4 Prep: 10min
Cook: 0min
Total: 10min

4 tsp olive oil
1 tbsp white wine vinegar
2 tsp honey
1/4 tsp salt
1/8 tsp black pepper
3 med sweet-tart apples (such as Braeburn), quartered and thinly sliced crosswise add to shopping list
1 1/2 C thinly sliced red cabbage
1/3 C crumbled mild blue cheese
1/4 C thinly sliced red onion
1/4 C coarsely chopped toasted walnuts

Directions

1. Whisk oil, vinegar, honey, salt, and pepper in large bowl. Add apple, cabbage, cheese, onion, and walnuts.  Toss to combine

Nutritional Facts per serving
CALORIES 220.1 CAL
FAT 12.8 G
SATURATED FAT 3.2 G
CHOLESTEROL 8.4 MG
SODIUM 311.4 MG
CARBOHYDRATES 25.7 G
TOTAL SUGARS 18.6 G
DIETARY FIBER 4.5 G
PROTEIN 4.4 G

Maria's Rhubarb Sauce with Strawberries



















FROM Maria Rodale, Maria's Farm Country Kitchen


Serve this spring treat as is or with ice cream or frozen yogurt.  The tangy sacue is good on its own, too, just like applesauce.

Ingredients

Serves: 8 Prep: 6min
Cook: 24min
Total: 30min

10 stalks rhubarb (about 1 1/4 lb total), cut into 1" pieces, or 20 oz frozen rhubarb
1/2 C water
1 C sugar
1/4 tsp ground cloves add to shopping list
2 lb strawberries, quartered

Directions

1. Combine rhubarb and water in medium saucepan and bring to a boil over medium heat.

2. Add sugar and cloves. Cook until rhubarb is reduced to a sauce, about 20 minutes.

3. Serve strawberries with rhubarb sauce over top.

Nutritional Facts per serving
CALORIES 146.7 CAL
FAT 0.5 G
SATURATED FAT 0.1 G
CHOLESTEROL 0 MG
SODIUM 4.5 MG
CARBOHYDRATES 36.6 G
TOTAL SUGARS 31.2 G
DIETARY FIBER 3.4 G
PROTEIN 1.4 G

Blueberry - Cornmeal Flapjacks

You can mix, pour, and flip these colorful pancakes in about 10 minutes to start you day off right.  The complex-carbohydrates will give you long-lasting energy.  If you don't have buttermilk, use soured milk instead. To make 1 1/ 2 cups soured milk, pour a generous 1 1/ 3 cups 1% low-fat milk into a measuring cup. Add enough lemon juice to make 1 1/ 2 cups. Let stand for 5 minutes.


Ingredients

Serves: 12 Prep: 10min
Cook: 15min
Total: 25min

1 cup cake flour
3/4 cup yellow cornmeal
1 tablespoon sugar
1 1/2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 egg
1 egg white
1 1/2 cups 1% low-fat buttermilk
1 tablespoon canola oil
1 1/2 cups blueberries

Directions

1. In a large bowl, combine the flour, cornmeal, sugar, baking powder, baking soda, and salt. Mix well.

2. In a medium bowl, whisk together the egg, egg white, buttermilk, and oil.  Stir into the flour mixture just until smooth; do not overmix.  Fold in the blueberries.

3. Place a large no-stick skillet over medium heat until hot. Coat with no-stick spray. For each flapjack, pour 1/ 3 cup batter into the skillet and spread to form a 4" pancake. Cook for 2 to 3 minutes, or until the underside is browned and bubbles appear on the top.  Turn the flapjack over and cook for another 1 to 2 minutes, or until golden brown.Repeat to make a total of 12 flapjacks.


Recipe Tips If you don't have cake flour, you can make an approximation by measuring out 1 cup allpurpose flour and removing 2 tablespoons. Replace the flour with 2 tablespoons cornstarch. Mix well. Yellow, white, and blue varieties of cornmeal are available at many supermarkets. Yellow cornmeal contains more betacarotene than white. Cornmeal is most often sold degermed in order to extend its shelf life, but you can find "unbolted" cornmeal, which contains both the bran and the germ, in most health food stores.

Nutritional Facts per serving
CALORIES 113.7 CAL
FAT 2.3 G
SATURATED FAT 0.4 G
CHOLESTEROL 18.9 MG
SODIUM 308.3 MG
CARBOHYDRATES 20.1 G
TOTAL SUGARS 4.4 G
DIETARY FIBER 1.1 G
PROTEIN 3.4 G

Homemade Herbed Stuffing Mix

30 slices firm-textured bread

2/3 cup vegetable oil
3 tablespoons instant minced onion
3 tablespoons dried parsley flakes
2 teaspoons garlic salt
3/4 teaspoon ground sage
1/2 teaspoon seasoned pepper

Preheat oven to 300.
Cut bread into 1/2" cubes.
Put bread cubes in a single layer on two 13" x 9" baking pans; toast in the oven for 45 minutes, stirring occasionally.
Meanwhile combine the oil and the minced onion, dried parsley, garlic salt, ground sage and pepper.
Remove the toasted bread cubes from the oven and cool slightly.
Dump toasted cubes into a large bowl; toss lightly with the oil mixture to coat cubes.
Put seasoned bread cubes into a large airtight container.
Label with date and contents.
Store in a cool, dry place.
Use with 3-4 months.

Lemon- Blueberry Cobbler

A traditional cobbler is topped with a thick biscuit curst.  You won't miss the saturated fat in our version, made with cornmeal and whole wheat pastry flour.  Eat it warm and you'll enjoy one of the healthiest comfort foods imaginable.


Ingredients

Serves: 6 Prep: 20min
Cook: 45min
Total: 1hr 5min

5 cups fresh or frozen and thawed blueberries
2 teaspoons grated lemon peel
1/2 cup sugar
2 tablespoons whole grain pastry flour
1 cup whole grain pastry flour
1 cup 1% milk or unsweetened light soymilk
1 egg
3 tablespoons butter, melted
1 tablespoon lemon juice
1/2 cup cornmeal
1 1/2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
light vanilla frozen yogurt

Directions

1. Preheat the oven to 375°F. Coat the inner sides of a 2-quart baking dish (8" x 11 1/2") with cooking spray.  Add the blueberries, lemon peel, 1/4 cup of the sugar, and the 2 tablespoons flour. Toss together until combined. Using the back of a spoon, spread the fruit mixture level.

2. In a medium bowl, whisk together the milk or soymilk, egg, butter, lemon juice, cornmeal, and the remaining 1/4 cup sugar until blended.
Add the baking powder, baking soda, salt, and the 1 cup flour.  Whisk together just until combined. Pour the batter evenly over the fruit mixture.

3. Bake for 45 to 50 minutes, or until the fruit is bubbly and a knife inserted into the center of the topping comes out clean. Serve warm with frozen yogurt.

Prevention's The Sugar Solution Cookbook

Nutritional Facts per serving
CALORIES 328.9 CAL
FAT 7.7 G
SATURATED FAT 4.2 G
CHOLESTEROL 51.9 MG
SODIUM 326.4 MG
CARBOHYDRATES 60.9 G
TOTAL SUGARS 30.9 G
DIETARY FIBER 5.1 G
PROTEIN 6.8 G

Oven- Baked Chicken Fingers

In addition to supplying good fats, peanuts are the perfect partner for chili powder in the crowd-pleasing dish.  Dip these chicken fingers in natural applesauce instead of ketchup and enjoy with a baked sweet potato, a vegetable rich in vitamins that it deserves a spot on your plate-and not just on Thanksgiving.


Ingredients

Serves: 4 Prep: 15min
Cook: 20min
Total: 35min

1/4 cup lightly salted dryroasted peanuts
1/2 cup panko
1/2 tablespoon chili powder
1 egg
1 teaspoon dijon mustard
1 pound boneless, skinless chicken breast, cut into 1" strips

Directions

1. PREHEAT the oven to 400°F. Coat a baking sheet with cooking spray.

2. CHOP the peanuts in a food processor until fine. Place the peanuts, panko, and chili powder in a large resealable plastic bag or container. Shake to mix.

3. WHISK together the egg and mustard in a large bowl. Add the chicken and combine until all strips are covered.  Place the strips in the plastic bag or container.  Seal and shake until well coated.  Place the strips on the baking sheet. Bake until the coating is crisp and the chicken is cooked through, 15 to 20 minutes.

Nutritional Facts per serving
CALORIES 260.5 CAL
FAT 9.9 G
SATURATED FAT 1.8 G
CHOLESTEROL 118.6 MG
SODIUM 188.8 MG
CARBOHYDRATES 9.5 G
TOTAL SUGARS 0.8 G
DIETARY FIBER 1.2 G
PROTEIN 32.6 G

Tuesday, November 27, 2012

Slow Cooker pork tenderloin with tomatillo salsa











Topics: Pork , Main Dishes , Soy Free , Cancer Prevention , Mexican , Buffet

This dish is low in fat and packed with great flavor.  Cooking the lean pork tenderloin in a slow cooker makes the meat deliciously tender and fresh tomatillo salsa is a perfect, spicy complement.

Ingredients

Serves: 4 Prep: 20min
Cook: 4hr 0min
Total: 4hr 20min

NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.

1 pound(s) fresh tomatillos
2 serrano peppers
1/2 cup(s) cilantro, chopped
2 teaspoon(s) kosher salt
1 teaspoon(s) black pepper
1 teaspoon(s) ground cumin
1 teaspoon(s) dried oregano
1/2 teaspoon(s) cayenne pepper
2 pound(s) pork tenderloin
2 tablespoon(s) olive oil
1 large onion, minced
6 garlic cloves, minced
1 1/2 cup(s) chicken stock
1/2 cup(s) nonfat sour cream (optional)

Alternate If you can't find fresh tomatillos, you can use jarred tomatillos.

Directions

1. Turn broiler on. Cut tomatillos in half and place on a baking sheet with the serrano peppers. Broil until charred, (about 5 minutes), then turn over and broil until charred on the other side (another 5 minutes). Remove from oven.  Place tomatillos and peppers in a blender or food processor with the cilantro and puree.  Set aside.

2. Mix the salt, pepper, cumin, oregano, and cayenne pepper together in a small bowl.  Rub the spice mix into the pork, coating all sides. Heat the oil in a large skillet over medium high heat. Sear the pork, browning on all sides, about 6 minutes total.  Place the seared pork along with the oil from the skillet into the slow cooker. Add the minced onions and garlic, the tomatillo salsa, and chicken stock. Stir together and season with salt and pepper to taste.  Cook on high for 4 hours or low for 8 hours.

3. To serve, slice tenderloin and arrange slices on top of cilantro rice (see below). Pour tomatillo salsa on top.  Serve with nonfat sour cream on the side if desired.
Recipe Tips To get the maximum flavor from the tomatillos, make sure to broil them until they ar charred.  This will bring out their smoky flavor.

Serving Suggestions Serve this dish on a bed of cilantro lime rice. To make the cilantro lime rice, cook 2 cups white rice according to package directions. Stir 1/4 cup chopped cilantro, 1/4 cup lime juice, 1 teaspoon lime zest, 2 tablespoons olive oil, and 1 teaspoon kosher salt into hot rice and serve.

Recipe Notes Try using the leftovers to make delicious pork tacos!

Eggnog Pudding

FROM Eat Up Slim Down Annual Recipes 2008

It's especially a favorite at the holiday time, when so many people who usually avoid sweets want to indulge.

Ingredients

Serves: 4 Prep: 10min
Cook: 1hr 0min
Total: 1hr 10min

1 package (1.1 ounces; 4 servings) sugarfree instant vanilla pudding mix
2 cups fat-free milk add to shopping list
1/2 cup sugar-free frozen nondairy whipped topping, thawed
1 teaspoon rum or brandy extract
1/4 teaspoon ground nutmeg

Directions

1. In a mixing bowl, combine the pudding mix and milk. Whisk for about 2 minutes, or until smooth. Add the whipped topping and rum or brandy extract. Whisk just until combined. Spoon the pudding mixture into 4 dessert dishes. Sprinkle with the nutmeg. Cover and refrigerate for 1 hour, or until set.
Nutritional Facts per serving
CALORIES 111 CAL
FAT 0.2 G
SATURATED FAT 0.1 G
CHOLESTEROL 2.5 MG
SODIUM 375.6 MG
CARBOHYDRATES 18.4 G
TOTAL SUGARS 6.3 G
DIETARY FIBER 0 G
PROTEIN 4.1 G

Jumbo Oatmeal- Granola Cookies with Dried Cranberries

FROM Rodale


Topics: Fruit , Cookie , Alcohol Free , Cancer Prevention , American , Christmas

These chewy cookies may be kept at room temperature in an airtight container for up to one week.

Ingredients

Serves: 12 5-inch cookies Prep: 20min
Cook: 50min
Total: 1hr 15min

2 cups all purpose flour
1/2 teaspoon kosher salt
1 teaspoon baking soda
2 sticks (1 cup) unsalted butter, at room temperature
1 cup packed light brown sugar
3/4 cup granulated sugar
2 large eggs
1 1/2 teaspoons pure vanilla extract
2 cups old fashioned rolled oats
2 cups granola
2 cups dried cranberries or cherries

Directions

1. Position oven racks in the upper and lower thirds of the oven; preheat to 375°. In a medium bowl, whisk together the flour, salt, and baking soda.

2. In a large bowl, with an electric mixer on medium-high speed, beat butter and both sugars until light and fluffy. Beat in eggs and vanilla until well combined.  Reduce speed to low; add flour mixture and combine just until blended.

3. Stir in the oats, granola, and cranberries with a rubber spatula. Place four 1/2-cup scoops of dough on an ungreased cookie sheet.  Shape into 4-inch rounds. Repeat with remaining dough on 2 additional cookie sheets. Bake, turning pans halfway through, until cookies are golden brown, 20 to 25 minutes. Remove from oven and let pans cool on a wire rack.

Nutritional Facts per serving
CALORIES 505.9 CAL
FAT 19.2 G
SATURATED FAT 10 G
CHOLESTEROL 76 MG
SODIUM 211.5 MG
CARBOHYDRATES 79 G
TOTAL SUGARS 46.1 G
DIETARY FIBER 4.1 G
PROTEIN 7.1 G

Nutty Quick Bread

FROM Flat Belly Diet! Cookbook


Topics: Dairy , Bread , Pork Free , American , Buffet , Baked

Loaded with walnuts and just a hint of chocolate, this quick bread is destined to become a family favorite.  Make sure to cool completely before slicing.

Ingredients

Serves: 12 Prep: 15min
Cook: 30min
Total: 45min

1 cup whole wheat pastry flour
1 cup unbleached white flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1 1/2 teaspoons ground cinnamon
1/4 teaspoon salt
2 eggs
1/2 cup packed dark brown sugar
1/2 cup canola oil
1 cup fat-free plain yogurt
1 teaspoon vanilla extract
1 1/2 cups chopped walnuts, toasted, divided
1/2 cup mini chocolate chips

Directions

1. Preheat the oven to 375°F. Coat a 9" x 5" loaf pan with cooking spray. Line the pan with wax paper and spray the paper.

2. Combine the pastry flour, white flour, baking powder, baking soda, cinnamon, and salt in a large bowl. Whisk the eggs, brown sugar, and oil in a medium bowl until well blended and free of lumps. Stir in the yogurt, vanilla extract, 1 1/4 cups of the walnuts, and the chocolate chips.

3. Pour the wet ingredients over the dry and stir to mix.  Pour into the prepared pan.  Top with the remaining 1/4 cup walnuts.  Bake for 30 to 35 minutes or until lightly browned, springy to the touch, and a wooden toothpick inserted into the center comes out clean.

4. Transfer to a rack and cool for 30 minutes. Turn out of the pan onto the rack, peel off the wax paper, and let cool completely.

Nutritional Facts per serving
CALORIES 339.3 CAL
FAT 22 G
SATURATED FAT 3.1 G
CHOLESTEROL 35.7 MG
SODIUM 195.2 MG
CARBOHYDRATES 32.1 G
TOTAL SUGARS 14.3 G
DIETARY FIBER 2.7 G
PROTEIN 6.4 G

by mommalinda 7/31/2011

Our family's favorite breakfast bread! Before we eat it, we toast it to make it crunchy and serve with 1/2 cup of yoghurt and fruit.

Steamed Cranberry Pudding

FROM The Church Supper Cookbook


Topics: Dairy , Dessert , Alcohol Free , Anemia , American , Christmas

A gread-tasting and great-looking holiday pudding.  Needs its sauce.

Ingredients

Serves: 6 Prep: 14min
Cook: 1hr 13min
Total: 1hr 27min

2 cups whole cranberries
1 1/3 cups flour
1/2 teaspoon salt
2 teaspoons baking soda
1/3 cup boiling water
1/2 cup molasses

SAUCE:
1 cup sugar
1 cup butter
1 cup cream
1 teaspoon vanilla

Directions

1. Wash and drain cranberries. Sift flour and salt over them and dredge well. Dissolve baking soda in water and add molasses, then stir into cranberry mixture.  Mix well and turn into greased and floured 1-quart pudding mold with tight-fitting cover. Place covered mold on rack in pot filled with boiling water halfway up to depth of mold. Cover pot tightly. Cook, keeping water at simmer, for 1-1 1/2 hours. Check water level often. Pudding is done when it springs back from touch. Unmold pudding and serve with Sauce (see below) in separate bowl.

2. Sauce: Mix together sugar, butter, cream, and vanilla. Cook until slightly thickened, stirring frequently.

Nutritional Facts per serving
CALORIES 730.6 CAL
FAT 45.3 G
SATURATED FAT 28.4 G
CHOLESTEROL 134.6 MG
SODIUM 855.2 MG
CARBOHYDRATES 80 G
TOTAL SUGARS 50 G
DIETARY FIBER 2.2 G
PROTEIN 4.1 G

Monday, November 26, 2012

Pumpkin Maple Cheesecake












FROM Flat Belly Diet


Topics: Cheese , Cake , Low GI , Cancer Prevention , American , Buffet

Ingredients

Serves: 12 Prep: 15min
Cook: 1hr 10min
Total: 5hr 25min

3 pkg (8 oz) fat free cream cheese, at room temperature
2/3 C packed brown sugar
3 lg eggs
1 can (15 oz) pumpkin puree
1/2 C low fat maple or vanilla yogurt
2 tbsp all purpose flour
1 1/2 tsp ground cinnamon
1 tsp ground ginger
1 tsp imitation maple or rum flavoring
1 tsp vanilla extract
1/4 C minced crystallized ginger (garnish)

Directions

1. Preheat oven to 350ºF. Assemble 9" springform pan and coat with cooking spray.

2. Using electric mixer, beat cream cheese and sugar until smooth. Beat in eggs one at a time.  Blend in pumpkin, yogurt, flour, cinnamon, ginger, maple flavoring, and vanilla extract.

3. Pour filling into pan. Bake until outer rim is puffy and center is slightly wobbly, about 1 hour and 10 minutes. Remove from oven and run knife around side to loosen. Let stand at room temperature 30 minutes. Refrigerate warm cake, uncovered, until cold. Then cover with foil and refrigerate at least 4 hours (or up to 3 days). Remove 1 hour before serving.

4. When ready to serve, carefully remove side of pan.  Cut into wedges with wet knife wiped clean between cuts. Garnish with crystallized ginger, if desired.

Nutritional Facts per serving
CALORIES 151.4 CAL
FAT 1.4 G
SATURATED FAT 0.5 G
CHOLESTEROL 64.3 MG
SODIUM 309.7 MG
CARBOHYDRATES 21.8 G
TOTAL SUGARS 16.4 G
DIETARY FIBER 1.2 G
PROTEIN 10.6 G

Cranberry Goodin'- Puddin'

FROM The Church Supper Cookbook


Topics: Fruit , Dessert , Alcohol Free , Cancer Prevention , American , Christmas

A baked cranberry pudding cake with a rich, foamy sauce.

Ingredients

Serves: 6 Prep: 15min
Cook: 45min
Total: 1hr 0min

1 cup cranberries
3/4 cup sugar
1/4 cup walnuts
1 egg
1/2 cup flour
1/4 cup butter, melted
2 tablespoons melted shortening

STERLING SAUCE:
1/2 cup butter
1 cup brown sugar
1 teaspoon vanilla
1/4 cup hot milk

Directions

1. Grease an 8" pie pan well. Spread cranberries over bottom.  Sprinkle with 1/4 cup sugar and walnuts. Beat egg well. Add remaining 1/2 cup sugar, then flour, butter, and shortening to egg and beat well. Pour batter over cranberries. Bake at 325°F for 45 minutes, or until crust browns. Serve with either vanilla ice cream or Sterling Sauce.

2. Sterling Sauce: Mix butter and brown sugar until fluffy. Put vanilla in hot milk and dribble into butter mixture while beating in mixing bowl.

Nutritional Facts per serving
CALORIES 570.7 CAL
FAT 31.4 G
SATURATED FAT 16.2 G
CHOLESTEROL 96.5 MG
SODIUM 192.2 MG
CARBOHYDRATES 71.9 G
TOTAL SUGARS 61.7 G
DIETARY FIBER 1.3 G
PROTEIN 3.5 G

New Orleans roast with Cajun pecan praline sauce

Topics: Pork , Casserole , Soy Free , Cancer Prevention , American , Buffet

This is New Orleans Cajun "French Quarter Fare" served with a sweet-hot pecan praline sauce.

Ingredients

Serves: 6 Prep: 15min
Cook: 8hr 0min
Total: 8hr 15min

1/4 cup(s) butter
1/4 cup(s) chopped red onion
1 teaspoon(s) minced garlic
1/2 cup(s) pecan pralines, chopped
1/2 cup(s) firmly packed light brown sugar
2 tablespoon(s) freshly squeezed lemon juice
2 tablespoon(s) worcestershire sauce
1 tablespoon(s) louisiana hot sauce
4 pound(s) fresh pork or ham roast, trimmed
2 tablespoon(s) all-purpose flour
1 teaspoon(s) salt
1/2 teaspoon(s) pepper
2 tablespoon(s) vegetable oil
16 ounce(s) sliced mushrooms

Directions

1. Melt butter in a sauce pan over medium heat. Add onion and saute for 3 minutes or until tender. Add garlic, and cook 1 minute. Stir in pecan pralines and next 4 ingredients.  Cook, stirring until sugar is dissolived.  Add all the pan ingredients to a 5-1/2 qt slow cooker.

2. Sprinkle roast with flour, salt, and pepper. Brown roast on all sides, in a large Dutch oven over medium high heat. Transfer roast to slow cooker.

3. Cover and cook on low for 8 hours.  Flip over half way through cooking.  During the last 2 hours of cooking, add fresh mushrooms. Remove roast from slow cooker and serve gravy over roast.


Recipe Tips For best flavor, leave the roast with the bone in.

Serving Suggestions Substitute other meats for the same wonderful sauce and flavor; e.g. lamb shanks, osso bucco.

Recipe Notes If you cannot find pecan pralines, use pecan pieces or almond brittle or other nut brittle.

Nutritional Facts per serving
CALORIES 272.9 CAL
FAT 19.8 G
SATURATED FAT 6.2 G
CHOLESTEROL 20.4 MG
SODIUM 515.6 MG
CARBOHYDRATES 24.4 G
TOTAL SUGARS 20.5 G
DIETARY FIBER 1.9 G
PROTEIN 3.5 G

Potato Chip Cookies

FROM The Church Supper Cookbook


Topics: Rice and Grains , Cookie , Alcohol Free , American , Buffet , Baked

Hard to tell from the title, but this recipe makes a superb sugar cookie.

Ingredients

Serves: 5 dozen Prep: 35min
Cook: 50min
Total: 1hr 25min

1 cup sugar
1 cup light brown sugar
1 cup butter
2 eggs, well-beaten
2 cups flour add to shopping list
1 teaspoon baking soda
2 teaspoon vanilla
1 cup potato chips, finely crushed
3/4 cup chopped nuts (any kind), optional

Directions

1. Combine sugar and brown sugar and cream with butter. Beat in eggs. Sift flour and baking soda together and add to creamed mixture. Stir in vanilla, potato chips, and nuts, if using. Drop by teaspoonsful 3" apart on ungreased baking sheet. Bake at 350°F for 10-12 minutes.

Nutritional Facts per serving
CALORIES 83.7 CAL
FAT 4.4 G
SATURATED FAT 2.1 G
CHOLESTEROL 15.1 MG
SODIUM 48.7 MG
CARBOHYDRATES 10.5 G
TOTAL SUGARS 7 G
DIETARY FIBER 0.3 G
PROTEIN 0.8 G

Spinach Lasagna

FROM Prevention


Topics: Cheese , Dinner , Soy Free , Anemia , Italian , Buffet

If you want to make this with fresh spinach, you'll need a little over 2 pounds.  Discard the large stems and steam the whole spinach leaves until tender, 3 to 4 minutes.  Turn the spinach as it steams to that it cooks evenly.  When slightly cool, coarsely chop then squeeze dry.

Ingredients

Serves: 4 Prep: 25min
Cook: 50min
Total: 1hr 25min

6 whole wheat lasagna noodles (5 1/2 ounces)
5 teaspoons olive oil
1 large onion, finely chopped
3 cloves garlic, minced
10 ounces mushrooms, thinly sliced
2 packages (10 ounces each) frozen chopped spinach, thawed and squeezed dry
1 1/2 teaspoons grated lemon zest
1 1/2 teaspoons salt
1/2 teaspoon pepper
1 1/2 cups part-skim ricotta cheese
1/2 cup low-fat (1%) cottage cheese
1/2 cup grated Parmesan cheese
1 can (8 ounces) tomato sauce
1/4 cup tomato paste
1 large egg
2 large egg whites

Directions

1. In a large pot of boiling water, cook the lasagna noodles according to the package directions. Drain and rinse with cool water to stop the cooking. Separate and drain on paper towels.

2. Preheat the oven to 350°F. Lightly oil a 7 x 11-inch glass baking dish.

3. In a large skillet, heat the oil over medium heat. Add the onion and garlic, and cook until soft, about 5 minutes.  Add the mushrooms and cook until they begin to give up their liquid, about 4 minutes.

4. Add the spinach and cook, stirring, until no liquid remains. Transfer to a medium bowl and add the lemon zest, 3/4 teaspoon of the salt, and 1/4 teaspoon of the pepper. Toss well.

5. In a food processor, combine the ricotta, cottage cheese, 1/4 cup of the Parmesan, the tomato sauce, tomato paste, whole egg, egg whites, the remaining 3/4 teaspoon salt, and the remaining 1/4 teaspoon pepper, and process to a smooth puree.

6. Line the bottom of the baking dish with 2 of the lasagna noodles. Spoon half of the spinach mixture and then one-third of the cheese mixture over the noodles. Repeat one time. Top with the remaining noodles and the remaining cheese mixture. Sprinkle the remaining 1/4 cup Parmesan on top.

7. Bake for 30 minutes, or until hot. Let the lasagna sit for at least 10 minutes before slicing.

Nutritional Facts per serving
CALORIES 523.8 CAL
FAT 19.9 G
SATURATED FAT 7.8 G
CHOLESTEROL 91.6 MG
SODIUM 1437.6 MG
CARBOHYDRATES 54.1 G
TOTAL SUGARS 10.3 G
DIETARY FIBER 12.7 G
PROTEIN 37.1 G

Sunday, November 25, 2012

Peanut Butter And Banana Streusel Muffins
















FROM Prevention's The Sugar Solution Cookbook


Peanut butter is powerhous of nutrition!  It no only contains fiber and protein to help balance you blood sugar, it also is an excellent source of monounsaturated fats.

Ingredients

Serves: 18 Prep: 15min
Cook: 16min
Total: 31min
STREUSEL:
3 tablespoons whole grain pastry flour
3 tablespoons packed brown sugar
1 tablespoon butter, melted
1 teaspoon honey

MUFFINS:
2 cups whole grain pastry flour
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 cup pureed ripe banana (about 1 medium banana)
1/2 cup unsweetened applesauce
1/3 cup peanut butter
1/2 cup packed brown sugar
1 egg
3/4 cup 1% milk
1 teaspoon vanilla extract

Directions

1. Preheat the oven to 400F. Coat a 12-cup muffin pan with cooking spray.

2. To make the streusel: In a small bowl, stir together the flour, sugar, butter, and honey with a spoon until the mixture forms wet crumbs.

3. To make the muffins: In a medium bowl, whisk together the flour, baking powder, cinnamon, and salt until combined. 

In a large bowl, whisk together the banana, applesauce, peanut butter, sugar, and egg until blended. Whisk the milk and vanilla into the banana mixture until combined.

4. Stir the flour mixture into the banana mixture with a spoon, just until blended. Do not overmix. Spoon the batter into the prepared muffin cups, dividing evenly. Crumble the streusel mixture on top of the muffin batter, dividing evenly.

5. Bake for 16 to 18 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Remove from the pan and serve warm.

Nutritional Facts per serving
CALORIES 124.9 CAL
FAT 3.6 G
SATURATED FAT 1.1 G
CHOLESTEROL 13.9 MG
SODIUM 147.2 MG
CARBOHYDRATES 20.8 G
TOTAL SUGARS 10.9 G
DIETARY FIBER 1.7 G
PROTEIN 3.5 G

Cranberry Spice Tea Cookies

FROM Prevention


Topics: Dairy , Cookie , Alcohol Free , American , Christmas , Baked

Ingredients

Serves: 13 Prep: 20min
Cook: 1hr 40min
Total: 2hr 0min

1/2 C light butter
1/4 C unsalted butter
2/3 C Splenda
1 tbsp vanilla extract
1/4 C liquid egg substitute
1 tbsp orange peel
1/4 C cornmeal
1 1/2 C all-purpose flour
1 tsp baking powder
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 C dried cranberries

Directions

1. Preheat oven to 325 degrees F. Lightly oil baking sheet or coat with cooking spray and set aside.

2. In medium bowl, combine butters, Splenda, and vanilla extract. With electric mixer, beat on medium speed until butter is softened.  Add egg substitute and oroang peel.  Mix briefly.  Add cornmeal, flour, baking powder, cinnamon, and nutmeg. Mix on low speed, or by hand, until dough is formed. Add cranberries. Do not overmix.

3. Remove dough from bowl and divide in half. Roll each half into a log about 1" in diameter.  Cover with plastic wrap and freeze approximately 1 hour, allowing dough to chill.

4. Remove dough from freezer, unwrap, and cut into slices about 1/4" thick. Place 1" apart on prepared baking sheet.

5. Bake 8 to 10 minutes or until lightly browned. Remove to plate to cool.

Nutritional Facts per serving
CALORIES 155.3 CAL
FAT 7.8 G
SATURATED FAT 4.9 G
CHOLESTEROL 17.2 MG
SODIUM 79.8 MG
CARBOHYDRATES 18.3 G
TOTAL SUGARS 3.1 G
DIETARY FIBER 0.8 G
PROTEIN 2.5 G

Decadent Dark Chocolate Sauce

FROM Flat Belly Diet! Cookbook


Topics: Dairy , Dressing/ Sauce , Vegetarian , American , Christmas , Simmered

Here's a great way to enjoy the antioxidant benefits chocolate has to offer.  Use this as an alternative to Sweet Peanut Sauce.

Ingredients

Serves: 4 Prep: 10min
Cook: 10min
Total: 20min

4 ounces bittersweet or semisweet chocolate
1/2 cup whole milk
2 tablespoons packed brown sugar

Directions

1. Heat the chocolate, milk, and brown sugar in a small saucepan over low heat. Stir constantly until melted and smooth. Serve warm.

Nutritional Facts per serving
CALORIES 180.3 CAL
FAT 9.5 G
SATURATED FAT 5.6 G
CHOLESTEROL 3.1 MG
SODIUM 17.3 MG
CARBOHYDRATES 26 G
TOTAL SUGARS 23.5 G
DIETARY FIBER 1.7 G
PROTEIN 2.2 G

Ginger- Macadamia Nut Cheesecake With Praline Topping

FROM Flat Belly Diet! Cookbook


Topics: Dairy , Cake , Alcohol Free , Cancer Prevention , Southern , Buffet

If you're planning to celebrate a special occasion  with a Southern menu, this is the dessert to make. Macadamia nuts, used in both the crunchy topping and the crust, provide more MUFA than any other nut or seed.

Ingredients

Serves: 12 Prep: 20min
Cook: 3hr 0min
Total: 3hr 20min
CRUST:
3/4 cup gingersnap crumbs
1 cup macadamia nuts
2 tablespoons sugar
1 tablespoon finely chopped crystallized ginger
2 tablespoons trans-free margarine, melted

FILLING:
1 1/2 cups fat-free vanilla yogurt
2 packages (8 ounces each) fat-free cream cheese
3/4 cup sugar
3 eggs
3 tablespoons all-purpose flour

PRALINE:
1/2 cup macadamia nuts, chopped
1/4 teaspoon salt
2 tablespoons trans-free margarine
1/2 cup sugar

Directions

1. Preheat the oven to 350°F. Coat a 9" springform pan with cooking spray.

2. To prepare the crust:  Combine the cookie crumbs, macadamia nus, sugar, and ginger in the bowl of a food processor. Process until the mixture is fine crumbs, transfer to a bowl, and stir in the margarine. Press into the bottom and partway up the side of the prepared pan. Bake for 7 to 8 minutes or until set. Remove from the oven and cool.

3. To prepare the filling:  Drain the yogurt in a colander lined with cheesecloth or paper towels for 1 to 2 hours or until thick. Place the cream cheese, yogurt, sugar, and eggs in a large bowl and beat with an electric mixer on medium-high speed until smooth. Beat in the flour.

4. Pour into the crust and bake for 50 to 55 minutes.  Remove from the oven and run a knife around the sides to loosen. Place pan on a rack and let cool for 45 minutes. Remove the cake from the pan and chill for 3 to 4 hours.

5. To prepare the praline: Meanwhile, coat a baking sheet with cooking spray.  Stir together the macadamia nuts and salt in a small bowl.  Melt the margarine in a heavy bottomed saucepan over medium heat. Add the sugar and cook, stirring with a fork, for about 5 minutes or until melted. Continue cooking, without stirring, for 7 to 8 minutes or until a golden caramel. Stir in the macadamia nuts and stir to coat. Spoon onto the prepared baking sheet and press with a rubber spatula to create a thin layer of praline. Cool completely.

6. Transfer the praline to a cutting board and break into small to medium pieces.  Randomly press 3/4 of the pieces into the top of the cheesecake, point side up. Finely chop the remaining praline and sprinkle over the cheesecake.

Nutritional Facts per serving
CALORIES 356.2 CAL
FAT 18 G
SATURATED FAT 3.3 G
CHOLESTEROL 57.4 MG
SODIUM 367.9 MG
CARBOHYDRATES 40.2 G
TOTAL SUGARS 30.8 G
DIETARY FIBER 1.6 G
PROTEIN 10.5 G

Hearty Brussels Sprouts With Sausage and Almonds

FROM Flat Belly Diet


Topics: Pork , Side Dishes , Dairy Free , Anemia , American , Christmas

Ingredients

Serves: 4 Prep: 9min
Cook: 24min
Total: 33min
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.

1 pound low-fat italian turkey sausage (garlic or mild)
2 teaspoons olive oil
1/2 cup toasted slivered almonds
6 whole cardamom pods, cracked
1/4 teaspoon ground cloves
1/4 teaspoon whole cumin seed
1/8 teaspoon ground white pepper
1 1/2 pounds brussels sprouts, trimmed and quartered
1/2 cup low-sodium chicken broth

Directions

1. Remove the sausage from the casings and discard the casings. Crumble the sausage meat with a fork.

2. Warm the oil in 12" skillet over high heat. Add the sausage, almonds, cardamom, cloves, cumin, and pepper. Cook, stirring, for about 6 minutes, or until the sausage and almonds become golden in places.

3. Add the Brussels sprouts and broth.  Stir to combine.  Cover tightly and cook for 15 minutes, or until the sprouts are tender.  Uncover and continue cooking for about 3 minutes, or until most of the liquid in the pan has evaporated. Divide evenly on 4 plates.

Nutritional Facts per serving
CALORIES 367.7 CAL
FAT 22 G
SATURATED FAT 1 G
CHOLESTEROL 67.5 MG
SODIUM 781.3 MG
CARBOHYDRATES 20.1 G
TOTAL SUGARS 5.8 G
DIETARY FIBER 8.3 G
PROTEIN 28.2 G

Saturday, November 24, 2012

Chocolate Almond Biscotti

FROM Prevention's Diabetes Diet Cookbook


Topics: Chocolate , Cookie , Dairy Free , Cancer Prevention , American , Christmas

Light, crunchy, nutty, and layered with chocolate flavors, these Italian cookies are the perfect after-dinner treat.

Ingredients

Serves: 18 Prep: 45min
Cook: 35min
Total: 1hr 20min

1 1/2 cups whole wheat pastry flour
1/2 cup dutch cocoa powder
2 teaspoons baking soda
salt
1/2 cup sugar
1/3 cup packed brown sugar
3 eggs, at room temperature
1 1/2 teaspoons vanilla extract
2 ounces unsweetened baking chocolate, chopped into small chunks
1 1/2 cups sliced almonds

Directions

1. Place a rack in the center of the oven and preheat the oven to 350ºF. Line a baking sheet with parchment paper.

2. Sift together the flour, cocoa powder, baking soda, and salt, and transfer to a large mixing bowl.  Blend in the sugars with an electric mixer.

3. In a small bowl, whisk the eggs with the vanilla. Add to the dry ingredients. Blend on low speed until thoroughly combined.  Scrape down the sides of the bowl with a rubber spatula as needed.

4. Add the chocolate and almonds and blend thoroughly. (The dough will be very stiff and sticky.)

5. Dust your hands with flour. Place the dough on a clean work surface liberally dusted with flour. Divide the dough into two equal pieces. Shape each into a 10" x 2" x 3/4" log. Place on the prepared pan, 2" apart.

6. Bake for about 20 minutes, or until set.  Remove from the oven and let rest for 10 minutes.  Low the oven temperature to 325 F.

7. Cut the logs diagonally into 1/2" slices. Place the slices on their sides on the baking sheet. Bake for 15 to 20 minutes, or until firm. Transfer the biscotti to racks to cool.


Recipe Tips Store in an airtight container at room temperature for up to 2 weeks.

Nutritional Facts per serving
CALORIES 149.6 CAL
FAT 8.8 G
SATURATED FAT 1.6 G
CHOLESTEROL 35.3 MG
SODIUM 162 MG
CARBOHYDRATES 19.2 G
TOTAL SUGARS 9.8 G
DIETARY FIBER 2.5 G
PROTEIN 4.6 G

Chicken stew

Topics: Chicken , Soups and Stews , Soy Free , Cancer Prevention , American , Buffet


Nothing cuts the chill of a water day liek a big steaming bowl of stew.  This version uses chicken breasts and sweet potatoes for a healthy kick of vitamins without the saturated fat found in beef.

Ingredients

Serves: 8 Prep: 15min
Cook: 4hr 0min
Total: 4hr 15min

1 pound(s) boneless, skinless breasts, cut into 1 in pieces
1 cup(s) carrots, chopped
1 cup(s) russet potatoes, cut into large chunks
1 cup(s) sweet potatoes, cut into large chunks
1 teaspoon(s) crushed red pepper flakes
2 tablespoon(s) chopped garlic
4 cup(s) reduced sodium, fat free chicken broth
1/2 teaspoon(s) ground sage
1 teaspoon(s) dried basil
2 tablespoon(s) balsamic vinegar
1 dash(s) salt (to taste)
1 dash(s) black pepper (to taste)
1 cup(s) tomato sauce

Alternate For an additional health kick, toss in some of your favorite frozen veggies at the start of the meal preparation.

Directions

1. Add all ingredients to slow cooker. Turn heat to high, cover, and cook for 1 hour. Stir. Reduce heat to low and simmer, covered for 4-6 hours, or until chicken is cooked through and veggies are tender.
Recipe Tips If you prefer your stew to be a little less spicy, omit or halve the amount of crushed red peppers.

Serving Suggestions Excellent when served with a warm whole grain roll or baguette.

Nutritional Facts per serving
CALORIES 117.9 CAL
FAT 0.9 G
SATURATED FAT 0.2 G
CHOLESTEROL 32.9 MG
SODIUM 360.4 MG
CARBOHYDRATES 12.2 G
TOTAL SUGARS 2.2 G
DIETARY FIBER 1.9 G
PROTEIN 15 G

by bandbri 9/21/2009

Awesome low calorie recipe - even the kids loved it! That's not always easy to do with veggies here. Try it out you will love it!

Dark Chocolate Mint Cookie Bars

FROM Prevention's Diabetes Diet Cookbook


Topics: Chocolate , Cookie , Alcohol Free , American , Buffet , Baked

These bars are a tread to savor with a steaming cup of tea or coffee.

Ingredients

Serves: 16 Prep: 15min
Cook: 16min
Total: 1hr 1min

4 ounces bittersweet chocolate, chopped
1 cup old-fashioned oats
1/3 cup packed brown sugar
2 tablespoons unsweetened cocoa powder
1 teaspoon baking powder
1/2 cup 1% cottage cheese
2 tablespoons better butter or trans-fat free spread
1 egg
1/2 teaspoon mint extract
confectioners' sugar

Directions

1. Preheat the oven to 350°F. Coat an 8" x 8" baking dish with vegetable oil spray. Place the chocolate in a small microwaveable bowl. Microwave on high power for about 1 minute, or until partially melted. Stir until smooth. Set aside.

2. Place the oats, sugar, cocoa powder, and baking powder in a food processor bowl fitted with a metal blade. Process for 3 minutes or until the oats are finely ground.  Transfer to a mixing bowl.  Add the cottage cheese to the processor bowl. Process, scraping the bowl as needed, for about 2 minutes, or until smooth. Add the Better Butter or spread, egg, and extract. Process, scraping the bowl as needed, for about 1 minute, or until smooth. Add to the oats mixture along with the reserved melted chocolate. Stir to mix. Dollop the batter into the prepared pan. Pat to spread evenly.

3.Bake for about 16 minutes, or just until the top is set.  Do Not over bake. Let stand to cool. Cut into 16 squares.

4. Dust lightly with confectioners' sugar just before serving.
Recipe Notes If not serving right away, store the bars in an airtight container in the freezer.

Nutritional Facts per serving
CALORIES 94.6 CAL
FAT 5 G
SATURATED FAT 2.1 G
CHOLESTEROL 13.7 MG
SODIUM 76 MG
CARBOHYDRATES 12.4 G
TOTAL SUGARS 7.6 G
DIETARY FIBER 1.2 G
PROTEIN 2.5 G

Fettucine with chicken in a roasted red pepper, artichoke and olive sauce

Topics: Chicken , Main Dishes , Soy Free , Anemia , American , Buffet

Fresh Mediterranean ingredients combine with chicken thighs to create a savory slow-cooker recipe.

Ingredients

Serves: 6 Prep: 10min
Cook: 7hr 0min
Total: 7hr 10min

2 pound(s) boneless, skinless chicken thighs, cut into 1 ½ inch pieces
1/2 teaspoon(s) salt
1/2 teaspoon(s) cayenne
1 onion, coarsely chopped
1 can/jar(s) 10 oz roasted red bell peppers, coarsely chopped
3 cloves garlic, minced
1 can/jar(s) 14.5 oz diced tomatoes
1 can/jar(s) 14.5 oz artichoke quarters, drained
1/2 cup(s) halved kalamata olives
2 tablespoon(s) fresh thyme leaves, plus sprigs for garnish
1 pound(s) whole wheat fettuccine, cooked according to package directions
1/4 cup(s) crumbled feta cheese

Directions

1. Season thi chicken thighs with salt and cayenne. In a large skillet over medium high heat brown the thighs for 2-3 minutes. Transfer the chicken thighs to the slow cooker.

2. Add the onion, roasted bell peppers, garlic and diced tomatoes to the skillet and stir together for 1-2 minutes.  Use an immersion blender (or pour into a regular blender) and blend until smooth.  Pour the roasted red pepper sauce over the chicken in the slow cooker. Stir in the artichoke quarters, kalamata olives and thyme. Cover and cook over medium heat for 6 -8 hours.

3. Just prior to serving, cook the fettuccine according to package directions.

To serve, arrange the fettuccini on a serving platter with the chicken thighs and pour the sauce over the chicken. Top with the crumbled feta and garnish with additional thyme sprigs.

Serving Suggestions Serve with pasta.

Nutritional Facts per serving
CALORIES 558.9 CAL
FAT 10.1 G
SATURATED FAT 3.1 G
CHOLESTEROL 131.1 MG
SODIUM 794.7 MG
CARBOHYDRATES 73.4 G
TOTAL SUGARS 8.4 G
DIETARY FIBER 10.3 G
PROTEIN 44.4 G