Here’s a snack-food success story. This one went out of the deep fryer and into the oven. The fat savings is a 9 grams per serving. Now you can enjoy onion rings without worrying about your waist line. For best results, use large, sweet onions. Ingredients: 2 eggs whites 2 sweet onions, cut crosswise into [...]
Yield: 4 servings (227 calories and 18% fat per serving) Ingredients: 4 (4-ounce) skinned, boned chicken breast halves 1/3 cup fine, dry breadcrumbs 1/2 teaspoon Italian seasoning 1/4 teaspoon dried whole basil 1/8 teaspoon garlic powder 3 tablespoons frozen egg substitute, thawed Vegetable cooking spray 1 (8-ounce) can no-salt-added tomato sauce 1/4 teaspoon garlic powder [...]
Ingredients: 1 1/2 pounds boneless lean pork, trimmed of fat and cubed3/4 cup apple cider 1 small onion,halved 3 cloves garlic 1 tablespoon honey 1 tablespoon peanut butter 1 tablespoon soy sauce 1/4 teaspoon black pepper 1/4 teaspoon cinnamon 1/4 teaspoon ground allspice 1/4 teaspoon ground cloves 1/4 teaspoon ginger Procedure: Place pork in a [...]
Ingredients: 1 pound lean beef, cut into 1/2-inch cubes 2 cups sliced mushrooms 1 1/2 cups sliced onions 1/2 cup sliced celery 1 tablespoon olive oil 1 teaspoon onion powder 1 teaspoon savory 1/4 teaspoon paprika 1/2 cup basic brown stock 1/2 cup water 1 1/2 teaspoon sweet rice powder or cornstarch 1 tablespoon basic [...]
Ingredients: 2 tablespoons soy sauce 1/3 cup basic brown stock 1/2 cup sweet rice vinegar 1 pound beef sirloin, sliced paper thin 8 small scallions, cut diagonally into 2-inch pieces 1/2 cup bean sprouts 1 cup loosely packed spinach leaves 1 cup mushroom caps 1/2 cup carrots 1/2 cup slice bamboo shoots 1 cup chicken [...]
Ingredients: 14 chicken wings (about 2 pounds) 1/3 cups soy sauce 1/3 cup pineapple juice 2 tablespoons water 1 tablespoon olive oil 1 tablespoon honey 1 teaspoon grated fresh ginger 1 teaspoon minced garlic Procedure: Cut the chicken wings apart at the joints and discard the wing tips. Combine the soy sauce, pineapple juice, water, [...]
Ingredients: 1 1/2 pounds ground lean meat 2 eggs, beaten 3/4 cup whole wheat bread crumbs 2 medium-size onions minced 1/4 cup minced fresh parsley 1/4 teaspoon cinnamon 1/4 teaspoon ground allspice 2 tablespoons Basic Brown Stock 1 bunch parsley (garnish) Procedure: Combine the meat, eggs, bread crumbs, onions, parsley, cinnamon, and allspice in a [...]
Yield: 3 servings Ingredients: 2 tablespoons acceptable margarine, melted 1 tablespoon acceptable vegetable oil 2 medium onions, sliced 1/8 teaspoon sugar 2 teaspoons all-purpose flour 2 1/2 cups low-sodium beef broth 2 tablespoons vermouth or dry white table whine 1/8 teaspoon freshly ground black pepper Slice of garlic bread Procedure: Combine margarine, oil, and onions [...]
Yield: 6 servings Ingredients: 4 tablespoons olive oil 1/2 cup chopped onions 1/2 cup sliced carrots 1/2 cup diced celery 1 to 2 cloves garlic, minced 6 cups low-sodium chicken broth 1 cup canned no-salt-added tomatoes 1 cup cooked macaroni (no salt added) 1 cup cooked white beans (no salt added) 2 tablespoons chopped fresh [...]
Yield: 4 servings Ingredients: 1 cup uncooked macaroni 2 tablespoons mayonnaise 2 tablespoons plain nonfat yogurt 1 tablespoons sugar 2 teaspoons cider vinegar 1/8 teaspoon freshly ground black pepper 1/4 cup chopped cucumber 1/4 cup chopped celery 2 radishes, sliced 1 tablespoon finely chopped onion Procedure: Cook macaroni according to package directions, omitting salt. Drain [...]
