Monthly archive for December 2018

Spiced Apple Chips

Spiced Apple Chips

Ingredients 3 large apples 2 Tablespoons ground cinnamon 1 Tablespoon ground ginger 1 ½ teaspoon ground nutmeg 1 ½ teaspoon ground cloves Instructions Preheat oven to 200° F, and line a baking sheet with parchment paper. Wash and core the apples.  Using a mandolin, thinly slice the apples into rounds, discarding the bottom slice. Place the rounds on the baking sheet.  Mix together the spices in a small bowl or jar. Lightly sprinkle over the apples, using a small spice shaker or your fingertips.  Bake the chips for an hour and a half. Remove from the oven, carefully flip with your fingers or a spatula, and sprinkle the new side with spices. Put the chips back in the oven for another hour. When the hour is up, check on the chips. If they are about as crispy as you want them, turn the oven off and keep the chips in

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Southern Black-eyed Pea Salad

Serving Size 3/4 cup Number of Servings 8 Ingredients 2 tbsp. cooking oil 2 15-oz. cans black-eyed peas, 4 cups yellow summer squash quartered lengthwise & sliced 1/4  cup sliced green onions 2 to 4 fresh chopped jalapeno peppers seeded 2 tbsp. snipped fresh cilantro or parsley 4 cloves garlic, mince 1/2  tsp. salt 1 tsp. cumin seeds, crushed 2 cups chopped tomatoes Instructions In a large skillet, heat oil over medium heat. Add squash, peppers, garlic and cumin; cook for 5 to 6 minutes or until squash is crisp-tender, stirring occasionally. Remove from heat and cool. In a large bowl, combine squash mixture, black-eyed peas, green onions, cilantro or parsley and salt. Cover and chill. When you are ready to serve, toss the pea mixture together with the 2 cups chopped tomatoes. Nutrition Information 205 calories; (18.2% calories from fat); 4g fat; 12g protein; 32g carbohydrate; 7g dietary fiber; 0mg

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Smoked Turkey Quesadillas

Number of Servings 6 Ingredients 12 oz. 98% fat-free smoked turkey, sliced 5 7-in. low-fat flour tortillas 6 oz. low-fat Monterey-Jack cheese, grated 36 green grapes, halved lengthwise Fresh cilantro sprigs, stemmed 1/2 tsp. ground cumin 1 tbsp. fresh lime juice 1/2 tsp. coarse salt Nonstick cooking spray Instructions Place tortillas on flat work surface. Arrange cheese, turkey, grapes, and cilantro over half of each tortilla. Sprinkle with cumin, fold tortilla over filling. Preheat oven to 200 degrees. Heat large, nonstick skillet to medium. Spray hot skillet with cooking spray. Cook quesadillas one at a time for 3 minutes or until golden brown, turning once. Brush cooked top with lime juice and sprinkle with coarse salt. Cook until both sides are golden brown. Keep warm in oven while repeating process with remaining quesadillas. Serves 6. Serve each with 1/2 cup chunky salsa mixed with 1 teaspoon reduced-fat sour cream Nutrition

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Savory Potato Soup

Savory Potato Soup

Number of Servings 6 Ingredients 1 cup peeled diced potatoes 1 cup chopped celery ½ cup chopped onion 1 tsp. salt ¼ tsp. pepper 2 tbsp. margarine 2 tbsp. flour 1 tsp. dill 1 cup nonfat milk Instructions Put potatoes, celery, onion, salt and pepper in soup pot; add just enough water to cover potatoes and cook until potatoes are tender.  Melt margarine in skillet, add flour and milk, mixing well.  Add milk gradually, stirring constantly to make smooth sauce.  Cook 5 minutes; add drained vegetable mixture and dill and heat thoroughly. Nutrition Information Tracker:  1 cup vegetables (or grain), ½ cup milk

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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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