Monthly archive for December 2018

Sauteed Sugar Snap Peas

Number of Servings 4 Ingredients 1 tsp. olive oil (1) 16-oz. pkg. frozen sugar snap peas, thawed 1/2 cup chopped onion 1/2 cup sliced mushrooms salt and pepper to taste   Instructions Preheat olive oil in large skillet over medium-high heat. Sauté onion and mushrooms until tender; add peas and sauté 3 to 4 minutes more. Season with salt and pepper. Nutrition Information 66 Calories; 1g Fat (16.9% calories from fat); 3g Protein; 10g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 8mg Sodium

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San Francisco Special

Serving Size 1 Number of Servings 1 Ingredients 2 1-oz. slices sourdough bread 2 oz. lean ham 1 1/2 oz. reduced-calorie Swiss cheese, sliced 4 large spinach leaves 1 hard-cooked egg, sliced 1 tbsp. Parmesan cheese Instructions Top one slice of bread with ham, Swiss cheese, spinach and egg. Cover with mushroom sauce and sprinkle with Parmesan cheese. Broil until light and bubbly and cheeses start to melt. Remove from broiler and top with second slice of bread, toasted. Nutrition Information Nutritional Information Per Serving : 396 Calories; 13g Fat (31.0% calories from fat); 37g Protein; 30g Carbohydrate; 3g Dietary Fiber; 257mg Cholesterol; 1412mg Sodium.

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Salsa Marinade for Less-Tender Meat

Number of Servings 4 Ingredients 1/3 cup prepared salsa 2 tablespoons fresh lime juice 1 clove garlic, crushed 1 teaspoon dried oregano leaves 1/4 teaspoon ground cumin Instructions Combine all ingredients; mix well and rub on meat. Use to tenderize and flavor less tender beef steaks Nutrition Information 11 Calories; trace Fat (8.6% calories from fat); trace Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 94mg Sodium.

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Roasted Vegetables

Number of Servings 4 Ingredients 3 tbsp. balsamic or red wine vinegar 2 tsp. olive oil 1/4 cup fresh (or 1 tbsp. dried) basil, chopped 1 yellow summer squash, thinly sliced 1 red bell pepper, seeded, thinly sliced 1 small red onion, sliced and separated 1 zucchini, thinly sliced 1 small eggplant, sliced into thin rounds   Instructions Preheat oven to 450 F. Blend vinegar, oil and basil. Add vegetables, tossing to coat. Place vegetables in roasting pan and cook, stirring occasionally, until tender and lightly browned, about 30 minutes. Nutrition Information 92 Calories; 3g Fat (23.8% calories from fat); 3g Protein; 17g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 8mg Sodium.

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Roasted Vegetable Sandwiches

Number of Servings 4 Ingredients 8 slices sourdough bread or 4 pocket pita bread or 4 (2-oz.) rolls 4 oz. low-fat Swiss cheese, sliced Roasted Vegetables (see recipe) Basil-Yogurt Spread (see recipe) Instructions To assemble sandwiches, spread basil-yogurt mixture on your favorite bread, pita halves or crusty rolls. Top with cheese, fill with veggie mixture and serve. Nutrition Information 308 Calories; 8g Fat (22.1% calories from fat); 16g Protein; 45g Carbohydrate; 7g Dietary Fiber; 13mg Cholesterol; 432mg Sodium

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Reduced Fat Alfredo Sauce

Serving Size 2/3 c Number of Servings 4 Ingredients 3/4 cup evaporated nonfat milk 1/4 cup half-and-half 1 tablespoon butter, cut into 3 small pieces 1/2 cup freshly grated Parmesan cheese 1/2 teaspoon garlic salt 1/4 cup fat-free sour cream 2 tablespoons fresh snipped chives Freshly ground black pepper to taste   Instructions In medium saucepan, combine milk, half-and-half and butter. Cook over medium heat until butter melts and mixture is hot. Gradually stir in Parmesan cheese and garlic; stir until cheese is melted. Remove from heat; add sour cream, chives and pepper to taste. Suggestions: Serve 2/3 cup sauce with 1/2 cup of pasta for the kids with some small green peas and for the adults add cooked chicken breast, sauté shrimp, and/or sauté vegetables. Nutrition Information 283 Calories; 1g Fat (1.6% calories from fat); 3g Protein; 72g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 6mg Sodium.

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Red Pepper Relish

Serving Size 1/3 cup Number of Servings 2 Ingredients 2/3 cup red sweet pepper, chopped 1 tbsp. cider vinegar 2 tbsp. finely chopped onion 1/4 tsp. black pepper   Instructions Combine red sweet pepper, onion, vinegar and black pepper in a small bowl.

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Red Holiday Punch

Number of Servings 23 Ingredients     1    6-oz. package sugar-free cherry-flavored Jell-O     2    c. hot water     2    c. cold water     1    12-oz. can frozen orange juice concentrate, thawed     1    32-oz. can unsweetened pineapple juice     1    6-oz. can frozen pink sugar-free lemonade concentrate, thawed     1    tsp. vanilla     1    2-liter bottle Diet Sprite, Diet 7-UP or Diet Ginger Ale   Instructions Dissolve Jell-O in 2 cups hot water. Add 2 cups cold water and other ingredients. Chill. When ready to serve, add a 2-liter bottle of Diet Sprite, Diet 7-Up or Diet Ginger Ale. Nutrition Information 44 Calories; trace Fat (0.9% calories from fat); trace Protein; 10g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 44mg Sodium.

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Raspberry Viniagrette

Raspberry Viniagrette

Number of Servings 8 Ingredients 1/2 cup rice vinegar 1/3 cup seedless raspberry all-fruit jelly 2 tablespoons applesauce 2 tablespoons chopped pecans Instructions Combine all ingredients.  Blend well.  Refrigerate until ready to serve. Nutrition Information Tracker:  None

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Plum Puree

Ingredients 4 ounces prunes, pitted 1/4-cup water 1-teaspoon vanilla Instructions Place the prunes in a food processor and puree with the water and vanilla until smooth paste. (Can be used as a fat replacement in recipes) Nutrition Information 283 Calories; 1g Fat (1.6% calories from fat); 3g Protein; 72g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 6mg Sodium.

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