Recipes

 

LOW-FAT COOKING TIPS

Whether you want to lower your blood cholesterol level or
lose weight, these cooking tips can make it easier.

Source: The New American Heart Association Cookbook

 

Spinach Poppers
6 servings/Serving size: 2-3 poppers

You need mini-muffin tins for this recipe!

1 15-oz can artichoke hearts, drained and chopped
1 10-oz pkg chopped spinach, thawed and drained
1 cup part-skim ricotta cheese
2 eggs, beaten
1 garlic clove, minced
1/4 cup minced red onion
1/2 tsp minced fresh oregano
1/4 cup shredded part-skim mozzarella cheese
Fresh ground pepper and salt to taste
Nonstick cooking spray

1.Preheat the oven to 350 degrees. Mix all ingredients together
in a large bowl. Spray mini-muffin tins with nonstick cooking
spray and fill with popper batter. Bake for 25 to 30 minutes,
remove from the oven, and serve. 

Exchanges Per Serving:
Vegetable Exchange -- 2
Medium-Fat Meat Exchange -- 1
Calories -- 121
Calories from Fat -- 52
Total Fat -- 6g
Saturated Fat -- 3g
Cholesterol -- 86mg
Sodium -- 272mg
Carbohydrate -- 8g
Dietary Fiber -- 2g
Sugars -- 3g
Protein -- 10g

 

Sunny Mediterranean Chicken
6 servings/Serving size: 1/6 recipe

6 boneless, skinless chicken breast halves
Salt and pepper to taste
1 cup Fiber One® cereal
1 Tbsp olive oil
1 cup sliced unpeeled zucchini
1 cup cubed unpeeled eggplant
1/2 cup 1/2-inch strips roasted red bell peppers (from 7-oz jar)
1/2 medium red onion, sliced and separated into rings
1 large clove garlic, finely chopped
1 Tbsp olive oil
2 Tbsp water
2 tsp lime juice
3 cups cooked couscous (1 cup uncooked)

1.Heat oven to 375 degrees. Spray rectangular baking dish, 13 x
9 x 2 inches, with cooking spray. Rinse chicken; pat dry.
Sprinkle with salt and pepper. Crush cereal. (Place cereal in
plastic bag or between sheets of waxed paper; crush with
rolling pin. Or crush in blender or food processor.) Place
cereal in shallow dish; coat chicken completely with cereal. 
2.Heat chicken in 1 tablespoon oil in 10-inch skillet over medium
heat 15 minutes, turning once, until juice is no longer pink
when centers of thickest pieces are cut. Remove chicken
from skillet; cover to keep warm. In same skillet, cook
zucchini, eggplant, bell peppers, onion and garlic in 1
tablespoon oil 3 minutes, stirring occasionally. Stir in water
and lime juice; cook about 1 minute or until hot. 
3.Place couscous in baking dish. Place chicken breasts on
couscous. Pour zucchini mixture over chicken. Bake about 10
minutes or until hot. 

Exchanges Per Serving:
Lean Meat Exchange -- 3
Starch Exchange -- 1&1/2
Vegetable Exchange -- 1
Calories -- 310
Calories from Fat -- 80
Total Fat -- 9g
Saturated Fat -- 2g
Cholesterol -- 75mg
Sodium -- 320mg
Carbohydrate -- 32g
Dietary Fiber -- 6g
Protein -- 31g

 

Blueberry-Orange Bread
24 servings/Serving size: 1 slice

1 cup Fiber One® cereal
3/4 cup water
1 Tbsp grated orange or lemon peel
1/4 cup orange juice
1/2 tsp vanilla
2 cups Gold Medal® all-purpose flour
1 cup sugar
1&1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
2 Tbsp vegetable oil
1 egg
1 cup fresh or frozen (thawed) blueberries

1.Heat oven to 350 degrees. Grease bottom only of loaf pan, 9 x
5 x 3 inches. 
2.Crush cereal. (Place cereal in plastic bag or between sheets
of waxed paper; crush with rolling pin. Or crush in blender or
food processor.) Stir together cereal, water, orange peel,
orange juice and vanilla in large bowl; let stand 10 minutes.
Stir in remaining ingredients except blueberries. Gently stir in
blueberries. Pour into pan. 
3.Bake 50 to 60 minutes or until toothpick inserted in center
comes out clean. Cool 10 minutes. Loosen sides of loaf;
remove from pan. Cool completely before slicing. For high
altitude (3500-6500 ft) locations: Bake 55 to 65 minutes. 

Exchanges Per Serving:
Starch Exchange -- 1
Calories -- 90
Calories from Fat -- 15
Total Fat -- 1.5g
Saturated Fat -- 0.5g
Cholesterol -- 10mg
Sodium -- 120mg
Carbohydrate -- 20g
Dietary Fiber -- 1g
Protein -- 1g

®Reg. T.M. of General Mills, Inc.

 

Blueberry-Bran Pancakes
10 servings/Serving size: 1 pancake

1 cup Fiber One® cereal
1 egg
1&1/4 cups buttermilk or milk
2 Tbsp vegetable oil
1 cup Gold Medal® all-purpose flour
1 Tbsp sugar
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 cup fresh or frozen (thawed) blueberries

1.Crush cereal if desired. Beat egg in medium bowl. Stir in
buttermilk, oil and cereal; let stand about 5 minutes or until
cereal is softened. Stir in remaining ingredients except
blueberries; beat with wire whisk or fork until blended. Gently
stir in blueberries. 
2.Heat griddle or skillet over medium heat or to 375 degrees.
Grease griddle if necessary. 
3.For each pancake, pour 1/4 cup batter onto hot griddle (if
batter is too thick, stir in additional milk, 1 tablespoon at a
time, until as thin as desired). Cook pancakes until puffed and
full of bubbles but before bubbles break. Turn and cook other
sides until golden brown. 
4.For High Altitude (3500-6500 ft) Locations: Cook pancakes
about 1&1/2 minutes or until dry around edges. 

Exchanges Per Serving:
Fat Exchange -- 1
Starch Exchange -- 1
Calories -- 120
Calories from Fat -- 35
Total Fat -- 4g
Saturated Fat -- 1g
Cholesterol -- 20mg
Sodium -- 290mg
Carbohydrate -- 19g
Dietary Fiber -- 3g
Protein -- 3g

®Reg. T.M. of General Mills, Inc.

 

Sweet-Potato Crumb Cake
16 servings/Serving size: 1 slice

Crumb Topping:
1/2 cup Fiber One® cereal
1/2 cup packed brown sugar
1/4 cup Gold Medal® all-purpose flour
2 Tbsp margarine, butter or spread, melted
1 tsp grated orange peel

Cake:
1 cup Fiber One® cereal
1 can (15 oz) vacuum-packed sweet potatoes
1 cup sugar
1/3 cup vegetable oil
2 eggs
1 tsp grated orange peel
1&3/4 cups Gold Medal® all-purpose flour
2 tsp baking powder
1/2 tsp salt
1 tsp pumpkin pie spice

Glaze:
1 cup powdered sugar
1 to 2 Tbsp orange juice

1.Heat oven to 350 degrees. Spray angel food cake pan (tube
pan), 10 x 4 inches, with cooking spray. To make crumb
topping, crush cereal. Stir all ingredients until crumbly. Set
aside. 
2.Crush cereal. (Place cereal in plastic bag or between sheets
of waxed paper; crush with rolling pin. Or crush in blender or
food processor.) Beat cereal, sweet potatoes, sugar and oil in
large bowl on medium speed until well mixed; let stand 10
minutes. Add eggs and orange peel; beat 30 seconds. Stir
together flour, baking powder, salt and pie spice; gradually
beat into potato mixture on low speed just until blended.
Spoon half of the batter into pan. Sprinkle with half of the
crumb topping. Top with remaining batter and crumb topping. 
3.Bake 35 to 45 minutes or until toothpick inserted in center
comes out clean. Cool in pan on wire rack 10 minutes;
remove from pan and place top side up on wire rack. Cool
completely. To make glaze, stir ingredients until thin enough
to drizzle. Drizzle cake with glaze. (Note: This recipe is not
recommended for use in high altitude locations (over 3500 ft). 

Exchanges Per Serving:
Starch Exchange -- 1&1/2
Fat Exchange -- 1
Fruit Exchange -- 1
Calories -- 220
Calories from Fat -- 50
Total Fat -- 6g
Saturated Fat -- 1g
Cholesterol -- 0mg
Sodium -- 200mg
Carbohydrate -- 41g
Dietary Fiber -- 3g
Protein -- 3g

®Reg. T.M. of General Mills, Inc.

 

Extra-Easy Lasagna
8 servings/Serving size: 1/8 recipe

3/4 lb lean ground beef
3 cups PREGO Traditional Spaghetti Sauce
1 container (15 oz) ricotta cheese
2 cups shredded mozzarella cheese (8 oz)
6 uncooked lasagna noodles
1/4 cup water


1.In 10-inch skillet over medium-high heat, cook beef until
browned, stirring to separate meat. Spoon off fat. Add
spaghetti sauce; heat through, stirring occasionally. 
2.In 2-quart oblong baking dish, spread 1&1/2 cups meat
mixture. Top with three uncooked lasagna noodles, half of the
ricotta cheese and half of the mozzarella cheese. Repeat
layers. Top with remaining meat mixture. 
3.Slowly pour water around inside edges of baking dish. Cover
tightly with foil. 
4.Bake at 375 degrees for 45 minutes. Uncover; bake 10
minutes more. Let stand 10 minutes before serving. 

Exchanges Per Serving:
Starch Exchange -- 2&1/2
Medium Fat Meat Exchange -- 2
Saturated Fat Exchange -- 1
Calories -- 408
Calories from Fat -- 161
Total Fat -- 18g
Saturated Fat -- 9g
Cholesterol -- 62mg
Sodium -- 678mg
Carbohydrate -- 36g
Dietary Fiber -- 2g
Sugars -- 13g
Protein -- 25g

Crispy Oven Fried Fish Fingers

1/2 Cup seasoned dry bread crumbs

1 tablespoon grated parmesan cheese

2 tablespoons grated lemon peel

3/4 teaspoon dried marjoram leaves

1/2 teaspoon paprika

1/4 teaspoon dried thyme leaves

1/8 teaspoon garlic powder

4 cod fillets (about 1 pound)

3 tablespoons lemon juice

2 tablespoons dry white wine or water

1 tablespoon CRISCO® Oil*

 

* Use your favorite Crisco Oil product

 

1. Heat oven to 425ºF. Oil 13X9X2-inch pan lightly. Place cooling rack on countertop.

2. Combine bread crumbs, Parmesan cheese, lemon peel, marjoram, paprika, thyme and garlic powder in shallow dish.

3. Rinse fish fillets. Pat dry.

4. Combine lemon juice and wine in separate shallow dish. Cut fish into desired size "fingers" or "sticks." Dip each fish finger into lemon mixture, then into crumb mixture, coating well. Place in pan. Drizzle with oil.

5. Bake at 425ºF for 10 to 12 minutes or until fish flakes easily with fork. Do not over bake. Remove to cooling rack. Let stand 2 to 3 minutes in pan. Remove to serving plate. Garnish if desired.

 

makes 4 servings

 

Tarter Sauce

1 cup non fat sour cream alternative

1/2 cup sweet pickle relish, drained

1/4 cup finely chopped green onions with tops

1 teaspoon Crisco® Oil

 

Combine "sour cream," pickle relish, onions and oil in small bowl. Stir to blend. Garnish, if desired. Cover and refrigerate leftover sauce.

 

Makes 11/4 cups

 

Hint: Prepare and refrigerate at least 2 hours before serving for best flavor.

Favorite Beef Stew

3 carrots, cut lengthwise into halves, then cut into 1-inch pieces

3 ribs celery, cut into 1-inch pieces

2 large potatoes, peeled and cut into 1/2 inch pieces

11/2 cups chopped onions

3 cloves garlic, chopped

1 bay leaf

11/2 tablespoons Worcestershire sauce

3/4 teaspoon dried thyme leaves

3/4 teaspoon dried basil leaves

1/2 teaspoon black pepper

2 pounds lean beef stew meat, cut into 1-inch pieces

1 can (141/2 ounces) diced tomatoes, undrained

1 can (about 14 ounces) reduced-sodium beef broth

1/2 cup cold water

1/4 cup all-purpose flour

 

Slow Cooker Directions

Layer ingredients in slow cooker in the following order: carrots, celery, potatoes, onions, garlic, bay leaf, Worcestershire, thyme, basil, pepper, beef, tomatoes with juice and broth. Cover and cook on LOW 8 to 9 hours.

 

Remove beef and vegetables to large serving bowl; cover and keep warm. Remove and discard bay leaf. Turn slow cooker to HIGH; cover. Stir water into flour in small bowl until smooth. Add 1/2 cup cooking liquid; mix well. Stir flour mixture into slow cooker. Cover and cook 15 minutes or until thickened. Pour sauce over meat and vegetables. Serve immediately.

 

Makes 6 to 8 servings

Vegetable Beef Noodle Soup

8 ounces beef stew meat, cut into 1/2-inch pieces

3/4 cup unpeeled cubed potato (1 medium)

1/2 cup sliced carrot

1 tablespoon balsamic vinegar

3/4 teaspoon dried thyme leaves

1/4  teaspoon black pepper

21/2 cups fat-free reduced sodium beef broth

1 cup water

1/4 cup prepared chili sauce or ketchup

2 ounces uncooked thin egg noodles

3/4 cup jarred or canned pearl onions, rinsed and drained

1/4 cup frozen peas

 

1. Heat large saucepan over high heat until hot; add beef. Cook 3 minutes or until browned on all sides, stirring occasionally. Remove beef from pan.

2. Cook potato, carrot, vinegar, thyme and pepper in same saucepan over medium heat 3 minutes. Add beef broth, water and chili sauce. Bring to a boil over medium-high heat; add beef. Reduce heat to medium-low; simmer, covered, 30 minutes or until meat is almost fork tender.

3. Bring beef mixture to a boil over medium-high heat. Add pasta; cook, covered, 7 to 10 minutes or until pasta is tender, stirring occasionally. Add onions and peas; heat 1 minute. Serve immediately.

 

Makes 6 (1 1/2-cup) servings

Chocolate Bundt Cake with White Chocolate Glaze

CAKE

1 package (18.25 ounces) chocolate cake mix

3 jars (21/2 ounces each) puréed baby food prunes

3 eggs or 3/4 cup cholesterol-free egg substitute

3/4 cup warm water

2 to 3 teaspoons instant coffee granules

2 tablespoons canola oil

GLAZE

1/2 cup white chocolate chips

1 tablespoon milk

 

1. Preheat oven to 350ºF. Lightly grease and flour Bundt pan; set aside.

2. Beat all cake ingredients in large bowl with electric mixer at high speed 2 minutes. Pour into prepared pan. Bake 40 minutes or until toothpick inserted in center comes out clean; cool 10 minutes. Invert cake onto serving plate; cool completely.

3. To prepare glaze, combine white chocolate ships and milk in small microwavable bowl. microwave at MEDIUM (50% power) 50 seconds; stir. Microwave at MEDIUM at additional 30-second intervals until chips are completely melted; stir well after each 30-second interval.

4. Pour warm glaze over cooled cake. Let stand about 30 minutes. Garnish as desired; serve.

 

Makes 16 servings

Mediterranean Carrots with Chicken

Prep time: 5 minutes

Cook time: 20 minutes

 

2 boxes (10 ounces each) BIRDS EYE® frozen Deluxe Baby Whole Carrots

2 cups cubed, cooked chicken breast

3 tablespoons brown sugar

2 tablespoons lemon juice

1 teaspoon cumin

 

In a large saucepan, combine all ingredients. Cover; cook over medium-low heat 20 minutes or until heated through and carrots are tender.

 

Makes 4 servings

Soft Pretzels

1 package (16 ounces) hot roll mix plus ingredients to prepare mix

1 egg white

2 teaspoons water

2 tablespoons each assorted coatings: grated Parmesan cheese, sesame seeds, poppy seeds, dried oregano leaves

 

1. Prepare hot roll mix according to package directions.

2. Preheat oven to 375ºF. Spray baking sheets with nonstick cooking spray; set aside.

3. Divide dough equally into 16 pieces; roll each piece with hands to form a rope, 7 to 10 inches long. Place on prepared cookie sheets; form into desired shapes.

4. Beat together egg white and water in small bowl until foamy. Brush onto dough shapes; sprinkle each shape with 1/12 teaspoons of desired coating.

5. Bake until golden brown, about 15 minutes. Serve warm or at room temperature.

 

Makes 16 servings

(1 pretzel each)

Chicken with Cashews (from Celebrity Chefs Across America) 

Ingredients: 
For the marinade: 
2 teaspoons of dry sherry 
1 teaspoon of low-sodium soy sauce 
1 teaspoon of cornstarch 
¾ pound of boneless, skinless chicken breast 
2 teaspoons of canola oil 
2 teaspoons of ginger, minced 
1 tablespoon of garlic, minced 
½ onion, cut into ½ inch cubes 
1 red bell pepper, cut into ½ inch cubes 
1 small zucchini, cut into ½-inch cubes 
½ cup of low-sodium chicken broth 
½ teaspoon of cornstarch dissolved in 2 teaspoons of water 
¼ cup of roasted cashews (May sub walnuts) 

Directions: 
Combine sherry, soy sauce and cornstarch in a medium bowel. Cut chicken into ½ inch cubes. Add chicken to marinade and stir to coat. Let stand for 10 minutes. 

Place a wok over high heat until hot. Add cooking oil, swirling to coat 
sides,. Add ginger and garlic and cook until fragrant, about 10 seconds, 
Add chicken and stir-fry for 2 minutes. 

Add onion, bell pepper, zucchini and chicken broth. Cover and cook until 
vegetables are tender-crisp, about 2 minutes. Add sesame oil. Mix well. 

Add cornstarch solution to pan and cook, stirring, until sauce boils and 
thickes. Add nuts and mix well. May be served with steamed rice. 

Yield: 4 Servings 
Prep Time: 30 minutes 
Cooking Time: 20 minutes 

Nutritional Information 
Calories: 248 

Calories from Fat: 47% 
Total Fat: 13gm. 

Saturated Fat: 2gm. 

Cholesterol: 59.5mg 

Sodium 181mg. 

Carbohydrate 9gm 

Protein 22gm 

Fiber 2gm 
Exchanges: ½ Carb, 3 Lean Meats, 1 Fat

Hit Counter