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 in a medium stockpot over medium heat.
Add onions, celery, carrots, oregano, and thyme and [...]
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 mayonnaise
3 tablespoons nonfat yogurt
1 teaspoon Dijon Mustard
8 slices 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 not overbeat).
Melt margarine in a medium nonstick skillet or omelet pan; add egg [...]
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 teaspoon dried whole oregano
1/4 teaspoon salt
1 bay leaf
Procedure:
Trim fat from [...]
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; add boiling water to cover. Cover and cook for 10 minutes. Drain well.
Coat [...]
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
2 tablespoons water
1 teaspoon cornstarch
1/4 teaspoon dried thyme
Procedure:
Combine first 6 ingredients, stirring well. Shape [...]
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 cup water
2 tablespoons reduced sodium soy sauce
Procedure:
Coat a wok or large heavy [...]
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 sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1 [...]
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 it stand for 1 minute.
Cook over low heat for [...]
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 site).
Ingredients:
1/2 cup pitted [...]