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Chocolate Chocolate Zucchini Cake
Ingredients:
1/2 cup fat free milk
1/2 teaspoon white vinegar
2 1/2 cups unbleached, all purpose flour
1/4 cup cocoa powder
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon salt
4 egg whites
1 1/2 cups sugar
1 cup fat free vanilla yogurt
1 teaspoon vanilla extract
2 cups grated zucchini
3/4 cup mini chocolate chips
Cooking Instructions:
Preheat the oven to
350 degrees. Spray a 13 x 9 x 2 inch glass dish or cake pan with
non-stick spray. In a medium measuring cup, stir together the milk
and the vinegar. Sift the flour, cocoa powder, baking soda,
cinnamon, cloves and salt into a medium bowl.In a large mixing bowl,
using an electric mixer fitted with beaters, mix the egg whites with
the sugar on low speed until they are well combined. Beat in the
yogurt, vanilla and milk mixture until they are just thoroughly
blended. Gradually add the sifted flour mixture, stirring it in
until it is blended. Then using a wooden spoon or spatula, mix in
the zucchini until combined. Pour the batter into the prepared pan.
Sprinkle the chocolate chips evenly over the top. Bake the cake for
40-45 minutes or until a tester inserted in the center comes out dry
(a few crumbs are okay). Remove the cake to a cooling rack. Allow it
to cool for at least 30 minutes and cut it into 24 equal pieces.
Serve immediately or store in an airtight plastic container in the
refrigerator for up to 2 days. Makes 24 servings.
Nutrition Facts (per
serving):
Calories: 135
Protein: 3 g
Carbohydrates: 28 g
Fat: 2 g
Saturated Fat: 1 g
Trace Cholesterol
Fiber: < 1g
Sodium: 121mg
Make-Your-Own Energy Bars
Ingredients:
1 20-Oz can unsweetened crushed pineapple
1 Cup mixed dried fruit pieces
2 Cups oats, quick or regular
1/2 Teaspoon salt (optional)
Nonstick cooking spray
Cooking Instructions:
In a food processor puree the
fruits together. Mix the oats and salt in a large bowl. Add the
blended fruits and mix well. Let this mixture sit for five minutes
to allow the oats to absorb the liquid from the fruit.
Spray a 9-inch square baking pan with nonstick spray. Add oat and
fruit mixture to the pan and press it in evenly. Bake at 250 degrees
for approximately 2 ½ hours. Cut into bars after one hour in the
oven. Continue baking until firm. Cool and wrap into individual
servings and store in the refrigerator or freezer!
Yield: 12 bars
Nutrition Facts (Serving size: 1 bar)
Calories: 120
Protein: 4 grams
Unsaturated Fat: 1 gram
Carbohydrates: 25 grams
Fiber: 2.5 grams
Popovers
Yield: 9 servings (Serving
size: 1 popover)
Ingredients:
1 cup all-purpose flour
1/2 teaspoon salt
1 cup 1% low-fat milk
2 large eggs
1 tablespoon butter, melted
Cooking spray
1 teaspoon vegetable oil
Cooking Instructions:
Preheat oven to 375°. Lightly spoon flour into a dry measuring cup;
level with a knife. Combine flour and salt, stirring with a whisk.
Combine milk and eggs in a medium bowl, stirring with a whisk until
blended; let stand 30 minutes. Gradually add flour mixture, stirring
well with a whisk. Stir in butter.
Coat 9 popover cups with cooking spray; brush oil evenly among cups
to coat. Place popover cups in a 375° oven for 5 minutes. Divide the
batter evenly among prepared popover cups. Bake at 375° for 40
minutes or until golden. Serve immediately.
Nutrition Facts:
Calories: 141 (32% from fat)
Protein: 5.6 g
Carbohydrates: 18.1 g
Total Fat: 5 g
(Saturated Fat: 2.1 g; Polyunsaturated Fat: 0.8 g;
Monounsaturated Fat: 1.5 g)
Cholesterol: 78 mg
Sodium: 257 mg
Calcium: 62 mg
Iron: 1.2 mg
Roasted Nut & Dried Fruit
Granola
This is a yummy treat to
have on hand for snacking a handful at a time. Also great to mix
with yogurt or have more fun and use it as a topping for deserts!
Yield: 6 cups (serving
size: 1/3 cup)
Ingredients:
2 3/4 cups regular oats
1/2 cup slivered almonds
1/3 cup roasted pecans
1/2 cup dried cherries
1/2 cup coarsely chopped dried apricots
¼ cup dried blueberries
1/3 cup coarsely chopped walnuts
1/3 cup golden raisins
1/2 cup honey
1/3 cup butter, melted
Cooking Instructions:
Preheat oven to 350°. Combine oats, almonds, and next 4 ingredients
(through raisins) in a medium bowl. Combine honey and butter.
Drizzle honey mixture over oat mixture; toss to coat. Spread mixture
in a single layer onto a jelly-roll pan. Bake at 350° for 15
minutes; stir. Bake an additional 10 minutes or until lightly
browned. Cool completely on pan. Break into pieces.
Nutrition Facts:
Calories: 180 (33% from fat)
Protein: 4.5 g
Carbohydrates: 25.4 g
Total Fat: 6 g
(Saturated Fat: 2 g; Polyunsaturated Fat: 1.6 g;
Monounsaturated Fat: 2 g)
Cholesterol: 7 mg
Fiber: 2.6 g
Sodium: 20 mg
Calcium: 25 mg
Iron: 1 mg
Baked Dijon Chicken /
Turkey
This recipe serves: 4
Ingredients:
1 pound boneless, skinless chicken breasts or turkey breast
tenderloins,
all visible fat removed
1 tablespoon Dijon or coarse-grained mustard
2 teaspoons lemon or lime juice
1/2 teaspoon bottled minced garlic
1/8 teaspoon black pepper
Cooking Instructions:
Preheat oven to 375 degrees. Rinse chicken or turkey and pat dry.
In a small bowl, stir together remaining ingredients. Arrange
chicken or turkey in a single layer in a glass baking dish. Spread
mustard mixture over the top of each piece. Bake, uncovered, 15 to
20 minutes, or until chicken or turkey is tender and no longer pink.
Microwave Method: Prepare recipe as directed above except arrange
chicken or turkey in a single layer in a baking dish, placing
thicker portions toward the outside edge of the dish. Cover with wax
paper and cook on 100% power (high) 3 to 4 minutes.
Give dish a 1/2 turn. Re-cover and cook on high 3 to 4 minutes, or
until chicken or turkey is tender and no longer pink.
Nutrition Facts:
Calories: 137
Protein: 25 g
Carbohydrates: 1 g
Total Fat: 3 g (Saturated Fat: 1 g; Polyunsaturated Fat: 1 g;
Monounsaturated Fat: 1 g)
Cholesterol: 62 mg
Sodium: 104 mg
Honey-Roasted Sweet
Potatoes
This dish has become a
favorite with my family. I personally modify this recipe a bit, I do
not use the butter or salt and instead of cooking spray, I use olive
oil. My family prefers that I leave the potatoes cubed. I bake them
with 4 tablespoons of olive oil mixed in and sprinkle them before
cooking with garlic powder. I am sure to stir them at least twice as
they cook.
This recipe serves: 12
servings (serving size: 1/2 cup)
Ingredients:
6 pounds sweet potatoes, peeled and cut into (1-inch) cubes
Cooking spray
5 tablespoons honey, divided
4 tablespoons unsalted butter
3/4 teaspoon salt
Optional: 4 cloves of garlic, peeled and chopped
Cooking Instructions:
Preheat oven to 375°.
Place potatoes in a single layer on 2 large baking sheets coated
with cooking spray. Lightly spray potatoes with cooking spray. Bake
at 375° for 1 hour or until tender, stirring occasionally. Place the
potatoes, 1/4 cup honey, butter, and salt in a large bowl, and beat
with a mixer at medium speed until smooth. Drizzle with 1 tablespoon
honey.
Nutrition Facts:
Calories: 140 (25% from fat)
Protein: 1.4 g
Carbohydrates: 26.2 g
Fiber: 2.4 g
Total Fat: 3.9 g (Saturated Fat 2.4 g; Monounsaturated Fat:
1.1 g; Polyunsaturated Fat: 0.2 g)
Cholesterol: 10 mg
Iron: 0.4 mg
Calcium: 24 mg
Sodium: 154 mg
Broccoli with Garlic
Great with some whole grain rice or pasta
This recipe serves: 4
(Serving size: 1 cup)
Ingredients:
5 cups broccoli florets (about 1 pound)
1 teaspoon vegetable oil (olive or canola are good)
2 teaspoons minced seeded jalapeño pepper
14 garlic cloves, minced (about 3 tablespoons). You could also
use already minced garlic.
1 tablespoon fresh lemon juice
1 tablespoon rice vinegar
Cooking Instructions:
Steam broccoli, covered, 4 minutes. Heat oil in a large nonstick
skillet over medium-high heat. Add the jalapeño and garlic, and
sauté 2 minutes. Remove from heat. Add the broccoli, lemon juice,
and vinegar, and toss well.
Nutrition Facts:
Calories: 59 (24% from fat)
Protein: 4 g
Carbohydrates: 9.7 g
Fiber: 3.6 g
Total Fat: 1.6 g (Saturated Fat: 0.3 g; Monounsaturated Fat: 0.4 g;
Polyunsaturated Fat: 0.8 g)
Cholesterol: 0.0 mg
Iron: 1.2 mg
Calcium: 72 mg
Sodium: 32 mg
Fresh Berry Cobbler
Ingredients:
3 Cups mixed berries or 1 package of frozen berries (16 ounces)
2 Tablespoons lemon juice
2/3 Cup light brown sugar
½ Cup all purpose flour
½ Cup quick cook oats
1/3 Cup margarine
¾ teaspoon ground cinnamon
¼ teaspoon salt
Cooking Instructions:
Heat oven to 375 degrees. Arrange berries in ungreased square baking
pan, 8 X 8 X 2 inches. Sprinkle with lemon juice. Mix brown sugar,
flour, oats, margarine, cinnamon and salt. Sprinkle on top of the
berries.
Bake until topping is
light brown and berries are hot, about 30 minutes. Serve warm with
cool whip free! Makes 6 servings.
Nutrition Facts:
1 Serving: Calories 170 (Calories from Fat 45)
Total Fat 3 g (Saturated Fat: 0.5 g, Trans Fat 0 g)
Cholesterol 0 mg
Sodium 50 mg
Total Carbohydrate 29 g (Dietary Fiber 4 g, Sugars 18 g)
Protein 2 g
Percent Daily Value*: Vitamin A 4%; Vitamin C 10%; Calcium 2%; Iron
8
Exchanges: 1 Fruit; 1 Other Carbohydrate; 0 Vegetable; 1
Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
Basic Crêpes
To make Cornmeal Crepes,
add 2 tablespoons cornmeal with the flour and salt. A 1/4-cup
measure scoops and measures the batter at the same time; just
remember to fill it only three-quarters full.
This recipe serves: 10
(Serving size: 1 crêpe)
Ingredients:
1/2 cup all-purpose flour
1/4 teaspoon salt
3/4 cup 1% low-fat milk
2 large egg whites
1 large egg
Cooking Instructions:
Lightly spoon flour into a dry measuring cup; level with a knife.
Combine flour and salt in a bowl. Combine milk, egg whites, and egg
in a bowl; stir well with a whisk. Gradually add to flour mixture,
stirring with a whisk until smooth. Place an 8-inch crepe pan or
nonstick skillet over medium heat until hot. Pour a scant 1/4 cup
batter into pan; quickly tilt pan in all directions so batter covers
pan with a thin film. Cook about 1 to 2 minutes.
Carefully lift the edge of the crepe with a spatula to test for
doneness. The crepe is ready to turn when it can be shaken loose
from the pan and the underside is lightly browned. Turn crepe over,
and cook for 15 seconds on other side.
Place crepe on a towel; cool. Repeat procedure until all of the
batter is used, stirring batter between crepes. Stack crepes between
single layers of wax paper or paper towels to prevent sticking.
Nutrition Facts:
1 Serving: Calories 41 (18% from fat)
Total Fat 0.8 g (Saturated Fat: 0.3 g, Monounsaturated Fat: 0.3 g,
Polyunsaturated Fat: 0.1 g)
Cholesterol 23 mg
Sodium 85 mg
Total Carbohydrate 5.8 g
Protein 2.6 g
Fiber: 0.2 g
Calcium: 85 mg
Iron: 0.4 mg
Eggs Scrambled with
Tomatoes and Herbs
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients:
1 teaspoon olive oil
½ cup diced tomatoes
4 large eggs
salt to taste
freshly ground black pepper
2 tablespoons chopped dill
Cooking Instructions:
1. Heat the oil in a 8" non-stick frying pan over medium-high
heat.
2. Add the tomatoes to the pan and cook for about 2 minutes. Remove
the tomatoes and drain them. Wipe the pan clean so that it can be
reused for the eggs.
3. Whisk the eggs with the salt and pepper until well blended.
4. Pour the eggs and tomatoes into the frying pan and stir
constantly over low heat with a rubber spatula. When the eggs begin
to get firm, add the dill and continue stirring.
5. When the eggs have reached the desired degree of doneness, put
them on warm plates and serve immediately.
Nutrition Facts:
Serving Size 1 egg
Amount Per Serving
Calories 137
Total Fat 10 g
Saturated Fat 3 g
Protein 10 g
Total Carbohydrate 2 g
Dietary Fiber 0 g
Sodium 249 mg
Percent Calories from Fat 65%
Percent Calories from Protein 28%
Percent Calories from Carbohydrate 6%
Make it Lower Fat:
Substitute 4 egg whites for 2 of the whole eggs.
Flaxseed Falafel Sandwich
This recipe serves:
4 servings (serving size: 2 pita
halves)
Ingredients:
1/3 cup flaxseed
1 (19-ounce) can chickpeas (garbanzo beans)
2 garlic cloves, crushed
1/4 cup chopped fresh parsley
2 tablespoons fresh lemon juice
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground coriander
1/4 teaspoon ground red pepper
1/4 cup dry breadcrumbs
1 tablespoon flaxseed
1 large egg white, lightly beaten
1 teaspoon olive oil
Cooking spray
4 (6-inch) pitas, cut in half
8 curly leaf lettuce leaves
1/2 cup plain fat-free yogurt
Cooking Instructions:
Place 1/3 cup flaxseed in a blender or clean
coffee grinder, and process until ground to measure 1/2 cup flaxseed
meal; set flaxseed meal aside.
Drain chickpeas over a bowl, reserving liquid.
Place chickpeas, garlic, and 1 tablespoon reserved liquid in
blender; pulse 5 times or until coarsely chopped. Add flaxseed meal,
parsley, and next 5 ingredients (parsley through red pepper); pulse
just until mixture is combined. Divide chickpea mixture into 8 equal
portions, shaping each into a 1/2-inch-thick patty. Combine
breadcrumbs and 1 tablespoon flaxseed in a shallow dish. Dip patties
in egg white; dredge in breadcrumb mixture.
Heat the oil in a large nonstick skillet coated
with cooking spray over medium-high heat. Add patties; cook 5
minutes on each side or until browned.
Line each pita half with a lettuce leaf; fill
each pita half with 1 patty. Top each with 1 tablespoon yogurt.
Nutrition Facts (per
serving):
Calories: 507 (26% from fat)
Fat: 14.4g (Saturated Fat: 1.7 g, Monounsaturated Fat: 4.8
g, Polyunsaturated Fat: 7 g)
Protein: 21.7 g
Carbohydrates: 79.3 g
Fiber: 9.9 g
Cholesterol: 1 mg
Iron: 7.5 mg
Sodium: 1100 mg
Calcium: 248 mg |
