Yield: 4 servings Ingredients: 1 tablespoon olive oil 1/2 cup chopped onions 1/2 cup diced celery 1/2 cup sliced carrots 1/2 teaspoon oregano 1/2 teaspoon thyme 2 cloves garlic, minced 4 cups low-sodium beef broth Freshly ground black pepper to taste 1/2 cup cut fresh green beans 1/2 cup chopped fresh tomatoes Procedure: Place oil [...]
Yield: 4 servings Preparation time: 15 minutes Cooking time: 20 minutes to boil the eggs Egg whites are dressed up with mustard, celery, onion, and green pepper in this sandwich. You’ll never miss the yolks!. Ingredients: 8 large eggs 1/2 cup chopped celery 1/3 cup scallion 1/3 cup chopped green bell pepper 1 tablespoon nonfat [...]
Yield: 5 servings Exchanges: 2 medium-fat meat Ingredients: 8 eggs 1/2 cup skim milk 1 teaspoon Italian seasoning 1/2 teaspoon salt 1/2 teaspoon pepper 1/2 teaspoon hot sauce 1 tablespoon reduced-calorie margarine 1 medium tomato, chopped 1/3 cup finely chopped lean cooked ham Procedure: Beat the first 6 ingredients with a fork until blended (do [...]
Yield: 7 cups (211 calories and 31% fat per 1-cup serving). Ingredients: 2 1/4 pound lean boneless round steak Vegetable cooking spray 2 cups chopped onion 2 cloves garlic, minced 2 (14 1/2-ounce) cans no-salt-added whole tomatoes, undrained and chopped. 2 1/2 cups water 1 1/2 tablespoons ground cumin 3/4 teaspoon crushed red pepper 1/2 [...]
Yield: 4 servings Exchanges: 1 starch, 1 1/2 Medium-Fat Meat Ingredients: 1 large baking potato, peeled and diced Vegetable cooking spray 1/2 cup sliced green onions 4 eggs 4 egg whites 1/2 skim milk 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 cup (2ounces) shredded low-fat processed cheese Procedure: Place diced potato in a small saucepan; [...]
Yield: 6 servings Exchanges: 2 Medium-Fat Meat, 2 Vegetable Ingredients: 1 pound ground chuck 1/2 cup chopped onion 1/2 cup skim milk 1/2 teaspoon dry mustard 1/2 teaspoon salt 1 egg, lightly beaten Vegetable cooking spray 1/2 cup chopped green pepper 3 tablespoons chopped onion 1 1/2 cups tomato juice 3/4 cup sliced fresh mushrooms [...]
Yield: 6 Servings Exchanges: 2 Lean Meat, 1 Vegetable Ingredients: 1 tablespoon vegetable oil 1 medium onion, thinly sliced 1/2 cup thinly sliced celery 1 pound medium-size fresh shrimp, peeled and deveined 6 ounces fresh mushrooms, sliced 1/2 teaspoon minced garlic 1 cup shredded fresh spinach 4 ounces frozen peas, thawed 1 teaspoon cornstarch 1/2 [...]
Yield: 5 servings ( 2 pancakes each) Preparation Time: 20 minutes Cooking Time: 15 minutes These pancakes are made with rice bran, which has cholesterol-lowering properties similar to those of oat bran. Serves topped with Strawberries in Orange Flavor (refer to the site). Ingredients: 1 cup unbleached all-purpose flour 3/4 cup rice bran 1 tablespoon [...]
Yield: 5 servings Ingredients: 3 envelopes unflavored gelatin 1 (12-ounce) can unsweetened frozen apple juice concentrate, diluted with 1 can water 1 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg 5 cups peeled, sliced apple 1 tablespoon reduced-calorie margarine Procedure: Combine gelatin, apple concentrate, ground cinnamon, and ground nutmeg in a large skillet, stirring well. Let [...]
Yield: 12 small muffins or 6 large muffins (2 small muffins or 1 large muffin each). Preparation Time: 20 minutes Cooking Time: 35 minutes Fresh or frozen whole cranberries and oats are the featured ingredients in these wholesome muffins. Pureed prunes are substituted for fat in this recipe. Serve with Apple-Carrot Pick-Me-Ups (refer to the [...]
