Sunday, March 27, 2011

Fruit Wrap

(Serves 2)

2 large flour tortillas                                           2 teaspoons honey
2 tablespoons raisins                                           1 teaspoon sugar
2 teaspoons low-fat cream cheese                    ½ teaspoon cinnamon
1 small apple, peeled and finely chopped               
1.   Spread cream cheese and honey over tortillas. Top with raisins and chopped apples. Sprinkle sugar and cinnamon over the fruit.
2.   Roll tortillas. Secure with toothpick, if desired.

Calories: 253
Carbohydrates: 50g (grams) | Protein: 5g | Fat: 4g | Fiber: 2g
Tip: This is a wonderful substitute for a traditional breakfast. Serve with a glass of low-fat milk and you are ready for the day.

Chocolate Chip Meringue Bites

(Yields 3 dozen)

100g dark or milk chocolate chips
2 large egg whites  
½ teaspoon cream of tartar                 
160g sugar           
1.   Preheat oven to its lowest setting. Line a baking sheet with parchment paper.
2.   In medium mixing bowl, beat egg whites and cream of tartar with electric mixer until foamy. Slowly add sugar. Continue beating at high speed until stiff peaks form.
3.   Use a wooden spoon or rubber spatula to fold the chocolate chips into the meringue.
4.   Drop meringue by tablespoonfuls onto parchment paper.
5.   Bake 1 ½ hours. Remove from oven. Cool before removing from parchment paper. Store in airtight container.

Calories: 34
Carbohydrates: 6g (grams) | Protein: 0 | Fat: 1g | Fiber: 0

Cinnamon Baked Apples

(Serves 4)
4 tart yellow apples                       2 teaspoons cinnamon
2 tablespoons honey                      ½ teaspoon nutmeg
1 tablespoon lemon juice               25oml apple juice
1.   Preheat oven to 190 degrees C/374 degrees F. Wash apples. Remove center core without cutting all the way through the apple. Place apples in a small baking dish.
2.   In small bowl, combine honey, lemon juice, cinnamon and nutmeg. Divide the mixture and place into the center of each apple. Pour apple juice over and around the apples.
3.   Bake 35-45 minutes or until apples are soft. Be sure to baste apples occasionally, every 10-15 minutes.
Calories: 128
Carbohydrates: 34g (grams) | Protein: 1g | Fat: 0 | Fiber: 3.5g

Cinnamon Apple Chips

(Serves 4)
2 apples, sliced very thinly
1 tablespoon sugar
1 teaspoon cinnamon                    
1.   Preheat oven at its lowest setting.
2.   Cover a baking tray with parchment paper. Lay out apple slices in a single layer over the parchment paper.
3.   In a small bowl, combine the sugar and cinnamon. Sprinkle over apples.
4.   Bake for 1 ½ hours until the apple slices dry out. Remove from tray.

Calories per serving: 54
Carbohydrates: 15g (grams) | Protein: 0 | Fat: 0 | Fiber: 3g

Thursday, March 24, 2011

Salmon Fettuccini

(Serves 6)
2 tablespoons margarine                                         2 tablespoons lemon juice
2 onions, finely chopped                                          1 teaspoon dill weed
2 tablespoons Parmesan cheese                             salt and pepper to taste       
450g skinless salmon fillet, cut into chunks             100g frozen peas
450g fettuccini pasta (can also use other pasta) 
1.   Prepare pasta according to package directions. Drain.
2.   In large frying pan, melt margarine over medium heat. Add onions, salmon chunks, lemon juice, and salt and pepper. Cook about 3-5 minutes until salmon is cooked throughout and no longer opaque.
3.   Add half a cup of water and the peas. Heat until water evaporates and peas are cooked. Toss with drained fettuccini. Sprinkle with dill and Parmesan cheese to serve.

Calories per serving: 280
Carbohydrates: 26g (grams) | Protein: 21g | Fat: 10g | Fiber: 3g
Tip: Cut the margarine in half and save 20 calories and 2 grams of fat per serving.

Lemon Fish Fillets with Capers

(Serves 4)
30g flour                                                    2 tablespoons oil
½ teaspoon salt                                        1 teaspoon margarine
½ teaspoon pepper                                  1 tablespoon capers
1 tablespoon lemon juice or 1 fresh lemon                   
450g fish fillets (white fish: cod, haddock, fillet of sole)

1.   In a shallow dish or pie tin, combine flour, salt and pepper. Add fish fillets to flour mixture and coat well.
2.   In a large frying pan, heat oil. Cook fish until lightly browned, about 3-5 minutes on each side. Remove fish to serving platter.
3.   Remove frying pan from heat. Add margarine, capers and lemon juice to warm frying pan. Heat until margarine is just melted. Pour sauce over fish fillets to serve.

Calories per serving: 206
Carbohydrates: 6g (grams) | Protein: 19g | Fat: 11g | Fiber: 0.5g
Tip: Cook fish in 2 tablespoons of consommé or use vegetable oil cooking spray instead of oil to save 60 calories and 7 grams of fat per serving.

Thai Lettuce Wraps

(Serves 4)
1 boneless, skinless chicken breast, chopped into small pieces
1 tablespoon vegetable oil                               
2 tablespoons soy sauce                                 1 tablespoon sugar
2 tablespoons chopped onion                         ½ teaspoon grated ginger
1 ½ teaspoons lime juice                                370g cooked rice
½ teaspoon red pepper flakes                       8 large lettuce leaves
1 tablespoon minced coriander                      1 clove garlic, minced
1.   In large frying pan, heat oil. Add chicken strips. Sauté chicken until done and no longer pink.
2.   In large bowl, combine soy sauce, onion, sugar, coriander, lime juice, garlic, ginger and red pepper flakes. Mix well. Add cooked chicken. Place into the refrigerator for 30 minutes.
3.   Prepare (cook) rice according to package directions.
4.   Place lettuce leaves onto a serving plate. Place rice in a large bowl and chicken mixture in another bowl. Using lettuce leaves as wraps, top each one with about 2 tablespoons of the warm rice and a small spoonful of the chicken mixture (along with sauce). Wrap up and serve immediately.
Calories per serving: 191
Carbohydrates: 32g (grams) | Protein: 10g | Fat: 2g | Fiber: 1g
Tip: For extra crunch, add a handful of peanuts to the sauce. This will add an additional 51 calories and 4 grams of fat per serving.

Vegetable Omelette

(Serves 2)
3 large eggs                                                   1 teaspoon fresh parsley
2 tablespoons skimmed milk                      ½ finely chopped red pepper
1 teaspoon light margarine                         ½ finely chopped green pepper
1 spring onion, finely chopped                    salt and pepper to taste
1.   In a medium bowl, beat together the eggs, milk, salt and pepper.
2.   Melt margarine in frying pan over high heat. Add spring onion and peppers. Sauté for 2-3 minutes or until the vegetables begin to soften. Pour the egg mixture into the frying pan over the vegetables. Cook for about 30 seconds, until the eggs begin to set. Use a metal spatula to lift the eggs, and tilt the pan to allow the uncooked eggs to flow to the edges. When the top portion of the eggs begins to set, fold the egg mixture in half to form the omelette. Transfer omelette to serving plate. Sprinkle with fresh parsley.
Calories per serving: 140
Carbohydrates: 5g (grams) | Protein: 10g | Fat: 9g | Fiber: 1g
Tip: To save 50 calories and 5 grams of fat per serving, substitute 2 egg whites and 1 whole egg for the 3 eggs.

Wednesday, March 23, 2011

Cranberry Bran Muffins

(Yields 1 dozen)
125g flour,  80g brown sugar                                    
1 ½ teaspoon baking powder                  
½ teaspoon baking soda                           1 egg, lightly beaten
½ teaspoon cinnamon                               100g apple sauce
¼ teaspoon nutmeg                                   50g dried cranberries
120g all-bran cereal                                   375ml skimmed milk
1.   Preheat oven to 190 degrees C/375 degrees F. Spray muffin tin with cooking spray.
2.   In large bowl, combine flour, baking powder, baking soda, cinnamon and nutmeg.
3.   In another medium bowl, combine bran cereal, milk and brown sugar. Set aside for several minutes. Add beaten egg, apple sauce and cranberries. Mix well.
4.   Pour cereal mixture into flour mixture. Stir until just moistened; batter will be slightly lumpy. Do not over mix.
5.   Pour batter into prepared muffin tin pan to a third of the way from the top. Bake 20 minutes or until browned. A toothpick inserted into the center of the muffins should come out clean. Cool before serving.

Calories per serving: 130
Carbohydrates: 28g (grams) | Protein: 4g | Fat: 1.5g | Fiber: 4g
Tip: Try mini-muffin tins and make 3 dozen at 43 calories and 0.5 grams of fat per mini-muffin.

Blueberry Crumb Muffins

(Yields 1 dozen)
45g margarine, softened                           Crumb Topping:
170g sugar                                                   60g sugar
2 eggs                                                           30g flour
125ml skimmed milk                                 1 teaspoon cinnamon  
1 teaspoon vanilla                                       2 tablespoons margarine, softened
250g flour
2 teaspoons baking powder
dash salt
250g fresh blueberries, rinsed
1.   Preheat oven to 180 degrees C/356 degrees F. Spray a muffin tin with cooking spray.
2.   Using an electric mixer, cream together 45g margarine and 145g sugar. Add eggs, milk and vanilla. Carefully add the flour, baking powder and salt to batter, combining until just mixed and moistened. Fold in the blueberries using a wooden spoon or rubber spatula. Pour batter into prepared tin to a third of the way from the top.
3.   Prepare crumb topping. In a small bowl, combine the sugar, flour and cinnamon. Add margarine and mix together using a fork, until the mixture is crumbly. Sprinkle crumb topping over the tops of the batter.
4.   Bake muffins for 20-25 minutes or until light brown and a toothpick inserted into the center of the muffins comes out clean. Cool before serving.

Calories per serving: 216
Carbohydrates: 35g (grams) | Protein: 4g | Fat: 7g | Fiber: 1g
Tip: To save 43 calories and 2 grams of fat per serving, try the muffins without the topping.

Orange Chicken

(Serves 4)
1 tablespoon margarine                               2 tablespoons orange marmalade
2 garlic cloves, crushed                                125ml orange juice
4 boneless, skinless chicken breasts          1 teaspoon corn flour
½ teaspoon dried rosemary                        salt and pepper to taste
1.   In large frying pan, melt margarine over medium heat. Sauté garlic. Add chicken breasts, rosemary, salt and pepper. Cooking until chicken breasts begin to brown, about 3 to 4 minutes on each side. Remove chicken from frying pan.
2.   In a small bowl, combine orange juice, marmalade, corn flour and 3 tablespoons of water. Pour mixture into frying pan. Heat 2 to 3 minutes, while stirring, until orange mixture begins to thicken. Add chicken back to frying pan. Cover and simmer for 10 to 15 minutes.

Calories per serving: 234
Carbohydrates: 18g (grams) | Protein: 27g | Fat: 6g | Fiber: 0

Chicken Vegetable Stir-Fry

(Serves 6)
4 boneless, skinless chicken breasts                 1 teaspoon salt
1 garlic clove, crushed                                         ½ teaspoon pepper
1 red pepper, cut into strips                               1 teaspoon paprika
1 green pepper, cut into strips                           2 tablespoons flour
100g fresh broccoli florets                                  2 tablespoons oil
125ml chicken or vegetable consommé            1 chopped onion
1.  Cut chicken into half-inch strips. In a shallow dish or pie tin, combine salt, pepper, paprika and flour. Add chicken strips to flour mixture and coat well.
2.   In a large frying pan, heat 1 tablespoon of the oil. Add chicken. Cook until golden brown. Remove chicken to a large plate.
3.   Heat remaining tablespoon of oil. Add onion, garlic, broccoli and peppers. Cook until vegetables are slightly tender. Return chicken to pan and add consommé. Cook until thoroughly heated and about half of the consommé evaporates.

Calories per serving: 136
Carbohydrates: 6g (grams) | Protein: 14g | Fat: 6g | Fiber: 2g
Tip: Top with small serving chow mein noodles and add 20 calories and 1 ½ grams of fat per serving.