2011 | Just Recipe Only - admin by 𝓒𝓵𝓮𝓲𝓻𝓙𝓪𝔃𝓲𝓮𝓵

SHRIMP

September 16, 2011 | Labels: 【8】Seafood Recipes, Bell pepper, DIET FOODS, Dishes for DIABETIC, LOW CALORIES, Seafoods Recipe, Shrimp

Makes 4 servings
Serving size: 3 oz (about 4 large shrimp)

16 large shrimp
2 tablespoons olive oil
1-2 tablespoons water
1/2 cup chopped parsley
3 cloves garlic, minced
1 cup bread crumbs (see recipe)
2 teaspoons paprika
1 large lemon, cut into wedges

1. With a small knife, cut down the back of the shrimp, but not all the way through, and flatten slightly. Place shrimp in a baking dish.

2. Combine olive oil, water, parsley, garlic, bread crumbs, and paprika. Mix thoroughly, and spoon mixture on each shrimp. Bake for 10 minutes at 400 degrees and garnish with lemon wedges.

EXCHANGES:
Starch 1
Lean Meat 3

NUTRITION FACTS:
Calories 255(Calories from Fat 83)
Total Fat 9 grams
Saturated Fat 2 grams
Cholesterol 167 milligrams
Sodium 426 milligrams
Total Carbohydrate 21 grams
Dietary Fiber 1 gram
Sugars 2 grams
Protein 22 grams

Read User's Comments(0)

CHICKEN PASTA

September 15, 2011 | Labels: DIET FOODS, Dishes for DIABETIC, LOW CALORIES

Makes 4 servings

1 can (or 14 1/2 oz) chicken broth
1/2 cup nonfat plain yogurt
1/4 cup grated Parmesan cheese
1 teaspoon dried dill weed or dried basil leaves, crushed
3 cups hot cooked corkscrew macaroni (about 21/2 cups dry), cooked without salt
1 cup cherry tomatoes cut in half
1 cup frozen peas
1/2 cup sliced mushrooms (about 2 oz)
1 small red onion, chopped (about 1/2 cup)
2 cups cubed cooked chicken
Lettuce leaves

1. In medium bowl, with fork, mix broth, yogurt, cheese, and dill weed.

2. In large shallow nonmetallic dish toss macaroni, tomatoes, peas, mushrooms, onion, chicken, and broth mixture until evenly coated. Refrigerate at least 4 hours or overnight, stirring occasionally. Serve on lettuce. If desired, garnish with additional tomato.

EXCHANGES
Starch 2
Vegetable 1
Meat, very lean 4
Fat 1/2

PYRAMID SERVINGS
Starch 2
Meat 2
Vegetable 1

NUTRITION FACTS
Calories 353(69 calories from fat)
Fat 8 g
Saturated Fat 3 g
Cholesterol 68 mg
Sodium 457 mg*
Carbohydrate 37 g
Dietary Fiber 4 g
Sugars 8 g
Protein 32 g

* >400 mg of sodium

Read User's Comments(0)

BAKE SPICY CHICKEN🍗

September 13, 2011 | Labels: Bake, Chicken Recipe, DIET FOODS, Foods for the CANCER PATIENT, LOW CALORIES

Makes 6 servings
Prep: 15 min
Marinate: 3 hr
Bake: 45 min

6 boneless, skinless chicken breasts halves (about 1 3/4 pounds)
1/2 cup unsweetened grape juice or red wine
1 tablespoon grated orange peel
1/2 cup orange juice
1 tablespoon grated lemon peel
1/2 cup lemon juice
2 tablespoons chopped fresh cilantro
1 1/2 teaspoons chopped fresh oregano leaves or 1/2 teaspoon dried oregano leaves
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
2 medium green onions, chopped (2 tablespoons)
Orange slices, if desired

1. Place chicken in shallow glass or plastic dish. Mix remaining ingredients except orange slices; pour over chicken. Cover and refrigerate at least 3 hours but no longer than 24 hours.

2. Heat oven to 375ｰ. Spray rack in shallow roasting pan with cooking spray. Remove chicken from marinade; place on rack. Reserve marinade. Bake uncovered 35 to 45 minutes, brushing with marinade every 15 minutes, until juice of chicken is no longer pink when centers of thickest pieces are cut. Discard any remaining marinade. Serve with orange slices.

NUTRITION FACTS:
Low fiber 1

Serving:
Calories 165 (Calories from Fat 35);
Fat 4g (Saturate 1g);
Cholesterol 75mg;
Sodium 560mg;
Potassium 280mg;
Carbohydrate 5g (Dietary Fiber 0g);
Protein 27g

%DAILY VALUE:
Vitamin A 0%;
Vitamin C 8%;
Calcium 2%;
Iron 6%;
Folic Acid 2%;
Magnesium 6%

DIET EXCHANGES:
4 Very-Lean Meat,
1 Vegetable

Read User's Comments(0)

NON-FAT WHIPPED CREAM

September 08, 2011 | Labels: Cream, Dessert Recipe, DIET FOODS, Unforbidden Sweets

Ingredients:

1/2 cup nonfat dry milk
1/3 cup ice cold water
2-3 Tablespoons sweetener (e.g. Equal, Pal Sweet)
1 Tablespoon lemon juice
1/4 teaspoon vanilla, if desired

Procedure:

Chill the mixing bowl.
Blend the dry milk powder and ice water in the chilled bowl, using an electric mixer or a hand beater.
Beat until stiff peaks form, about 5 minutes. Gradually add the sweetener, beating well after each addition.
Add the lemon juice and vanilla, if desired, and beat them in only until they are well mixed.
Refrigerate. Use like whipped cream.

Read User's Comments(0)

YUMMY CUP CAKES

September 08, 2011 | Labels: Bake, DIET FOODS, LOW CALORIES, Unforbidden Sweets

Makes 6 servings

Prep Time: Ready in 1 hour 15 minutes

Carbohydrate Count: 5g per serving

1 (8-ounce) package cream cheese

1 egg

1 1/2 teaspoons vanilla extract

1/4 cup creamy peanut butter

4 tablespoons sweetener (sugar subtitute e.g. Equal)

6 cupcake baking cups
6 baking cup paper-line
Nonfat whipped topping
not customize or customize candies toppings (customize candies should made in sugar substitute or sweetener)optional

Mix all ingredients together well (approximately 5 minutes) except Nonfat whipped topping and candies. Distribute evenly into 6 paper-lined baking cups.
Bake at 325ｰ F for 20-40 minutes until golden brown. Let cool completely then remove in baking cup and keep refrigerated.
Place yummy cup cake on serving plate. Garnish of Nonfat whipped topping, not customize or customize candies toppings, if desired.

Read User's Comments(0)

CHICKEN with BARBECUE SAUCE 【78】

September 07, 2011 | Labels: Chicken Recipe, DIET FOODS, Dishes for DIABETIC

1 3/4 pounds skinned chicken drumsticks (approximately)
1/3 cup spicy brown mustard
3 tablespoons dark corn syrup
2 cloves garlic, minced
1/4 teaspoon hot pepper sauce

1. Arrange chicken spoke-fashion in a round dish, thick ends toward the outside of the dish.
2. Combine rest of ingredients. Spoon over chicken to coat well. Cover with plastic wrap. Microwave on HIGH for 12 minutes. Remove from oven.
3. Stir juices in chicken dish into remaining sauce. Cover and microwave on HIGH for 5 minutes. Pass separately as a dipping sauce.

EXCHANGES:
Lean Meat 3
Fruit 1

NUTRITION FACTS:
Calories 177
Carbohydrate 9 grams
Protein 24 grams
Fat 5 grams
Saturated fat 1 grams
Cholesterol 87 milligrams
Fiber trace
Sodium 281 milligrams

Read User's Comments(0)

DIET TIPS: REDUCING FAT IN AN AVERAGE DIET

September 05, 2011 | Labels: DIET TIPS

1. Serve moderate portions of the lean cuts of meat, or trim off excess fat from meat before cooking or before cooking or before serving. Moderate eat shellfish and organ meats because they are higher in dietary in cholesterol than red meats.

2. Use more poultry or chicken and fish.

3. Try to use cooking methods that do not consistently add unnecessary fat to the daily diet; broil or boil instead of fat foods.

4. Use soft margarine for table or bread spread.
Nutritionist recommend a diet pattern that contains more fish and poultry, to avoid rich and overly sweet foods like pies and pastries, a balanced diet low on saturated fats.

Read User's Comments(0)

BROCCOLI with ORANGE

September 03, 2011 | Labels: DIET FOODS, Dishes for DIABETIC, Vegetable Recipe, Vegetarian

Makes 4 servings
Serving size: 1/2 cup

1/2 pound broccoli florets
1 large or 2 small sweet red bell pepper, cut into strips
1 large or 2 small orange
1/4 teaspoon grated orange peel
1 teaspoon sesame oil for flavor

1. Microwave broccoli; red peppers, and 2 Tbsp. of water in covered casserole on HIGH for 6-8 minutes, until broccoli is tender-crisp, stirring once. Drain. Save juice for soup.
2. Peel and section oranges, saving juice. Add grated peel and oil to orange juice. Microwave on HIGH 20-30 seconds until bubbly.
3. Drizzle with orange juice mixture.

EXCHANGES:
Vegetable 2

NUTRITION FACTS:
Calories 53
Carbohydrate 9 grams
Protein 2 grams
Fat 1 grams
Saturated fat trace
Cholesterol 0 milligrams
Fiber 4 grams
Sodium 14 milligrams

Read User's Comments(0)

👍FISH with FRUITS and YOGURT DRESSING

September 02, 2011 | Labels: DIET FOODS, Dishes for DIABETIC, Dressing Recipe, Fish, Fruits

Makes 4 servings

INGREDIENTS:
1 pound white fish, fresh or frozen
2 cups assorted fresh mixed fruits (strawberries, grapes, and melon work well)
1/3 cup sliced celery
1 tablespoon lite mayonnaise
1/3 cup low-fat lemon-flavored yogurt
2 scallion, thinly sliced
12 leafs tender lettuce

1. Steam or poach fish until just cooked. It will be white all the way through and flake easily.
2. Drain well and chill. Flake into chunks.
3. Combine with fruit and celery
4. Combine mayonnaise, yogurt, and onions. Pour over fish mixture and stir gently.
5. Refrigerate until ready to serve. Serve on lettuce.

EXCHANGES:
Learn Meat 4
Fruit 1
Fat 1

NUTRITION FACTS:
Calories 192
Carbohydrate 14 grams
Protein 26 grams
Fat 4 grams
Saturated fat 1 gram
Cholesterol 51 milligrams
Fiber 2 grams
Sodium 152 milligrams

Read User's Comments(0)

BAKED FISH

August 18, 2011 | Labels: DIET FOODS, Dishes for DIABETIC, Fish, Seafoods Recipe

Makes 8 servings

Serving size: 3 oz

3 pounds whole red snapper or sea bass, cleaned

1 medium clove garlic, minced
1/4 cup olive oil
Fresh ground pepper
1/2 teaspoon dried thyme
1 teaspoon flour
1/2 pound large peeled, deveined shrimp
1/2 pound sliced mushrooms
3 tablespoons lemon juice
1/2 cup dry white wine
1/4 cup minced parsley

1 teaspoon grated lemon peel

1. Wash fish, inside and out, under cold running water, and pat dry with paper towels.

2. In a small bowl, combine garlic, olive oil, pepper, thyme, and flour and mix well.
3. Place fish on a double thickness of heavy aluminum foil. In the cavity of the fish, place 1 Tbsp garlic mixture, 4 shrimp, and 1/2 cup sliced mushrooms. Sprinkle with 1 Tbsp lemon juice and 2 Tbsp wine.
4. Dot top of fish with remaining garlic mixture and arrange remaining shrimp and mushrooms on top. Sprinkle with remaining lemon juice and wine, parsley, and lemon peel.
5. Bring the long sides of the foil together over the fish and secure with a double fold. Fold both ends of foil upward several times.
6. Place fish on a cookie sheet; bake at 375 degrees for 30 to 35 minutes. Transfer to a serving platter and serve.

EXCHANGES:

Lean Meat 3
Fat 1/2

Read User's Comments(0)

SALMON STEAK

August 12, 2011 | Labels: DIET FOODS, Dishes for DIABETIC, Fish

Makes 2 servings
Serving Size: 1 steak with 2 Tbsp. sauce

1 cup water
1 tablespoon lemon juice
2 (4-ounce) slices single-serving-size salmon steaks
1/4 cup cucumbers, finely chopped
1/4 cup nonfat plain yogurt
1 teaspoon minced parsley
1/4 teaspoon dried dill weed or 1 tsp. fresh dill, chopped
1/4 teaspoon grated onions or 1/2 tsp. dried onion flakes
1/2 teaspoon lemon juice
ground black pepper
6 leafs tender lettuce
2 lemons wedges

1. Heat water and lemon juice to boiling. Add salmon in single layer. Simmer very gently for 10 minutes. Or microwave salmon in covered casserole, thickest part of fish toward the outside. Microwave on HIGH for 3 1/2 minutes and let stand 3 minutes.

2. Remove salmon with slotted spatula. Cover and chill.

3. Combine cucumber, yogurt, parsley, dill, onion, lemon juice, and pepper.

4. Arrange salmon on lettuce. Serve with lemon wedges and cucumber sauce.

EXCHANGES:
Medium-Fat Meat 3

NUTRITION FACTS"
Calories 146
Carbohydrate 4 grams
Protein 19 grams
Fat 6 grams
Saturated fat 1 gram
Cholesterol 49 milligrams
Fiber 1 grams
Sodium 64 milligrams

Read User's Comments(0)

CHICKEN BURGER

August 11, 2011 | Labels: Chicken Recipe, DIET FOODS, Dishes for DIABETIC, for BUSINESS Recipes

Makes 6 servings

Serving size: 3-4 oz

ings:
1-1/4 pounds ground chicken or turkey
1 egg substitute equivalent
1/4 teaspoon onion powder
1/4 teaspoon dried thyme
1/2 teaspoon poultry seasoning
1/4 teaspoon dried sage
1 teaspoon (dash) salt
Fresh ground pepper
6 tablespoons bread crumbs

1. In a medium bowl, combine all the ingredients except bread crumbs. Scoop meat into 6 patties and press each one lightly into the bread crumbs.

2. Prepare an outside grill or oven broiler and grill or broil 6 inches from heat for 4 to 5 minutes per side until cooked through. Serve warm on split buns and with your favorite condiments.

EXCHANGES:
Starch 1/2
Lean Meat 3

NUTRITION FACTS:
Calories 188(Calories from Fat 88)
Total Fat 10 grams
Saturated Fat 3 grams
Cholesterol 48 milligrams
Sodium 152 milligrams
Total Carbohydrate 5 grams
Dietary Fiber 0 grams
Sugars 0 grams
Protein 19 grams

Read User's Comments(0)

BARRACUDA FISH BURGER

August 10, 2011 | Labels: DIET FOODS, Fish, for BUSINESS Recipes, Tomatoes

1 pound Barracuda steaks

Olive oil

4 sandwich buns

Tomato Relish (recipe follows)

TOMATO RELISH

1/2 cup sweet red pepper, chopped

1 cup onion, chopped

2 cloves garlic, minced

1 jalapeño chile (1 to 2), minced (optional)

1 cup tomatoes, seeded and chopped

1 lemon, juiced

1 tablespoon brown sugar

1/4 teaspoon salt

Lightly brush buns and barracuda steaks with olive oil.
Warm or toast buns on the grill then set aside to keep warm.
Grill barracuda steaks to desired doneness (10 minutes total per inch of thickness).
Place on a plate and remove skin and bones.
Pile grilled barracuda on one side of bun and top with tomato relish.

TOMATO RELISH:
Combine all ingredients in a small saucepan and cook uncovered until thick, about 20 minutes. Serve warm.

Makes approximately 2 1/3 cups

Read User's Comments(0)

VEGETABLE PIZZA

August 09, 2011 | Labels: Bake, DIET FOODS, Vegetable Recipe, Vegetarian

2 cups all-purpose flour
1 cup whole wheat flour
1 package Yeast
1 1/2 teaspoons salt
1 cup very warm water (125º to 130ºF)
2 tablespoons olive oil
3/4 cup spaghetti sauce

2 cups grated Mozzarella cheese
3 cups thinly sliced fresh vegetables (such as zucchini, mushrooms, green bell pepper)
1 2-ounce jar sliced pimientos, well drained
1/2 cup grated Parmesan cheese

1. In large bowl, combine 1 cup all-purpose flour, whole wheat flour, undissolved yeast and salt. Stir water and oil into dry ingredients. Mix in enough remaining flour to make soft dough.

2. Knead on floured surface until smooth, about 5 minutes. Cover; let rest 10 minutes. Roll dough to fit bottom and sides of greased 10- × 15-inch baking pan. Spread sauce on dough. Top with remaining ingredients.

3. Bake on lowest oven rack at 450ºF for 20 minutes or until crust is golden.

Read User's Comments(0)

CARROT SALAD

March 02, 2011 | Labels: Carrot, DIET FOODS, Nuts, Vegetable Recipe, Vegetarian

Ing:

9 oz or 250 g. carrot (central part discarded)

Salt

4 tbsps raisin

2 tbsps of mixed nuts (sliced almonds, peanuts or walnuts)

Dressing:

1 tbsps vinegar

2 tbsps salad oil

1/4 tsp salt

Pepper

Method:

1. Slice carrot into julienne strips (2 inches or 5 cm long) and sprinkle with salt. Let stand a few minutes

2. Wash and drain the water off.

3. Mix w/ dressing and top with nuts before eating

Read User's Comments(0)

EASY EGGPLANT PARMESAN

March 02, 2011 | Labels: Cheese, Eggplants, Vegetable Recipe, Vegetarian

3 tbsp. Italian-seasoned bread crumbs

1-1/2 tbsp. grated Parmesan cheese

1/2 tsp. garlic salt

pinch of cayenne

1 eggplant, peeled and cubed

8oz. can tomato sauce

3 thin slices part-skim mozzarella cheese (3oz)

Mix the bread crumbs, Parmesan cheese, garlic salt, and cayenne together in a bowl. Arrange the eggplant in the bottom of a baking dish. Spread the bread crumb mixture over this and then pour on the tomato sauce. Top with the slices of mozzarella cheese. Bake in a preheated 350 degrees oven for 25 minutes.

6 serving

Total Calories-556g.

calories per serving-92.8

Read User's Comments(0)

Subscribe to: Comments (Atom)