RECIPES - Maui Kinesiology



RECIPES

*Substitute regular SPLENDA whenever it says to use the Baking Splenda!

SUGAR FREE & LOW SUGAR RECIPES:

SUGAR AND FAT FREE OATMEAL COOKIES 

1 c. flour

1/2 tsp. soda

1 1/2 c. quick cooking oats

2 egg whites, slightly beaten

1/4 tsp. cinnamon

1 c. brown sugar *exchange Splenda

1/3 c. oil

1/2 c. skim milk

1 c. raisins

4 level measuring spoons of Sweet and Low brown sugar substitute (spoon included in box of sweet an low)

Sift together flour, soda, cinnamon and brown sugar substitute. Stir in oats. Combine egg whites, oil, milk, vanilla and raisins and add to flour mixture. Mix well. Drop batter (1 teaspoon) on lightly oiled cookie sheet. Bake 375 degrees for 12 to 15 minutes, depending on texture desired. Shorter baking time results in a chewy soft cookie, the longer time in a crisp cookie.

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|Nutrition Info | |

|Servings Per Recipe: 5 | |

|Amount Per Serving | |

|Calories: 20 | |

|Calories from Fat: 0 | |

|Total Fat: 0g | |

|Saturated Fat: 0g | |

|Cholesterol: 0mg | |

|Sodium: 130mg | |

|Total Carbs: 1g | |

|Dietary Fiber: 0g | |

|Sugars: 0g | |

|Protein: 4g | |

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|Angel Bites |

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|Prep Time:  20 Minutes |

|Cook Time:  15 Minutes |

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|Serves:  5 |

|Submitted by: Maker of SPLENDA® Sweetener Products |

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|Ingredients |

|5 egg whites |

|1/3 cup SPLENDA® No Calorie Sweetener, Granulated |

|1 1/2 teaspoons vanilla |

|1 pinch salt |

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|Directions: |

|Preheat oven to 350 degrees F. Lightly oil a 13x11-inch baking sheet. Set aside. |

|Make Angel Bites. Place egg whites in a medium mixing bowl. Whip on high speed using an electric mixer or wire whisk until frothy. |

|Add SPLENDA® Granulated Sweetener, vanilla and salt. Mix on high speed until medium-stiff peaks form (approx. 20-30 seconds with an electric mixer). |

|Spoon rounded tablespoons of egg whites onto prepared baking sheet. Bake in preheated oven 10-15 minutes or until golden brown. Remove from pan. Cool. |

|Assemble Angel Bites. Just before serving, sandwich Angel Bites with filling of choice. Place filling on the bottom of one Angel Bite and top with another |

|so that the bottoms of the Angel Bites are facing each other and the filling is sandwiched between them. Repeat with remaining Angel Bites. |

|Note |

|Exchanges per Serving: 1/2 Very Lean Meat |

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|Nutrition Info | |

|Servings Per Recipe: 10 | |

|Amount Per Serving | |

|Calories: 420 | |

|Calories from Fat: 200 | |

|Total Fat: 23g | |

|Saturated Fat: 13g | |

|Cholesterol: 160mg | |

|Sodium: 110mg | |

|Total Carbs: 44g | |

|Dietary Fiber: 2g | |

|Sugars: 23g | |

|Protein: 6g | |

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|Apple Cranberry Cake | |

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|Prep Time:  15 Minutes |

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|Cook Time:  50 Minutes |

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|Serves:  10 |

|Submitted by: Maker of SPLENDA® Sweetener Products |

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|Ingredients |

|5 eggs, whites and yolks separated |

|1 cup unsalted butter |

|1/2 cup reduced fat sour cream |

|1 cup SPLENDA® Sugar Blend for Baking |

|1 tablespoon lemon juice |

|1 tablespoon lemon zest |

|2 cups flour |

|1 tablespoon baking powder |

|1/2 cup cranberries, fresh or frozen |

|2 cups thinly sliced, peeled cooking apples |

|Directions |

|Preheat oven to 350 degrees F. |

|Whisk the softened butter, SPLENDA® Sugar Blend for Baking, and sour cream in a dough mixer, |

|Add one egg yolk at a time, slowly, followed by the lemon zest and juice. |

|Beat the egg whites in a separate bowl till they reach the soft peek stage. |

|Sift flour with the baking powder. |

|Fold the egg whites gently into the egg mixer. Sift the flour on top of it and fold again, adding cranberries. |

|Pour the cake mixture in a greased 9 inch cake mold. Layer the apple slices on top in a circle. Push the apples |

|slightly into the batter. |

|Bake for 50-60 minutes or until cake tester comes out moist but clean. |

|Note |

|Exchanges per Serving: 3 Starches, 4 Fats |

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|Nutrition Info | |

|Servings Per Recipe: 16 | |

|Amount Per Serving | |

|Calories: 200 | |

|Calories from Fat: 80 | |

|Total Fat: 9g | |

|Saturated Fat: 5g | |

|Cholesterol: 40mg | |

|Sodium: 180mg | |

|Total Carbs: 25g | |

|Dietary Fiber: 1g | |

|Sugars: 4g | |

|Protein: 4g | |

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|Cinnamon Swirl Coffeecake |

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|Prep Time:  20 Minutes |

|Cook Time:  1 Hour |

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|Serves:  16 |

|Submitted by: Maker of SPLENDA® Sweetener Products |

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|Ingredients |

|Cake Batter: |

|3 cups cake flour |

|1 tablespoon baking powder |

|3/4 teaspoon baking soda |

|1/2 cup butter |

|1 1/3 cups SPLENDA® No Calorie Sweetener, Granulated |

|1 egg |

|1/4 cup egg substitute |

|2 teaspoons vanilla extract |

|1/2 cup unsweetened applesauce |

|1 1/2 cups light sour cream, divided |

|Filling: |

|3 tablespoons brown sugar |

|1 teaspoon ground cinnamon |

|Directions |

|Preheat oven to 350 degrees F. Spray a nonstick bundt pan with cooking spray. Set aside. |

|Sift cake flour, baking powder, and baking soda into a medium-sized mixing bowl; set aside. In a large mixing bowl, |

|cream the butter with an electric mixer. Add SPLENDA® Granulated Sweetener and egg. Beat until smooth. Add the egg |

|substitute and vanilla. Beat briefly to incorporate. Add applesauce and half of the sour cream. Beat until smooth. Add|

|the sifted flour mixture and beat at medium speed just until smooth. Add remaining sour cream and blend just until |

|incorporated and batter is uniform. Set aside. |

|Make Filling: Place 1/4 of cake batter in a small bowl. Add brown sugar and cinnamon. Stir well. |

|Place 1/2 of the remaining cake batter into prepared pan. Top with filling. Swirl with knife. Top with remaining |

|batter. |

|Bake 50 to 60 minutes or until a toothpick inserted near the center comes out clean. |

|Note |

|Exchanges per Serving: 2 Starches, 1 Fat |

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|Nutrition Info | |

|Servings Per Recipe: 36 | |

|Amount Per Serving | |

|Calories: 140 | |

|Calories from Fat: 50 | |

|Total Fat: 6g | |

|Saturated Fat: 3g | |

|Cholesterol: 25mg | |

|Sodium: 90mg | |

|Total Carbs: 18g | |

|Dietary Fiber: 1g | |

|Sugars: 9g | |

|Protein: 2g | |

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|Crispy-Chewy Oatmeal Raisin Cookies |

|Prep Time:  15 Minutes |

|Cook Time:  12 Minutes |

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|Serves:  36 |

|Submitted by: Maker of SPLENDA® Sweetener Products |

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|Ingredients |

|1 1/2 cups all-purpose flour |

|1 teaspoon baking soda |

|1 teaspoon ground cinnamon |

|1 cup butter, softened |

|1 cup SPLENDA® Sugar Blend for Baking |

|1 tablespoon molasses |

|2 large eggs |

|1 1/2 teaspoons vanilla extract |

|3 cups old-fashioned oatmeal, uncooked |

|1 cup raisins |

|Directions |

|Preheat oven to 350 degrees F. |

|Stir together flour, soda, and cinnamon. Set aside. |

|Beat butter and SPLENDA® Sugar Blend for Baking at medium speed with an electric mixer until fluffy. Add eggs, |

|molasses and vanilla, beating until blended. Gradually add flour mixture, beating at low speed until blended. |

|Stir in oats and raisins. |

|Drop dough by rounded tablespoons onto lightly greased baking sheets. |

|Bake 10 to 12 minutes or until lightly browned. Cool slightly on baking sheets. Remove to wire racks; cool completely.|

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|Note |

|Exchanges per Serving: 1 Starch, 1 Fat |

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|Nutrition Info | |

|Servings Per Recipe: 12 | |

|Amount Per Serving | |

|Calories: 210 | |

|Calories from Fat: 70 | |

|Total Fat: 7g | |

|Saturated Fat: 1g | |

|Cholesterol: 20mg | |

|Sodium: 130mg | |

|Total Carbs: 31g | |

|Dietary Fiber: 1g | |

|Sugars: 15g | |

|Protein: 5g | |

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|Dried Cherry and Almond Scones |

|Prep Time:  15 Minutes |

|Cook Time:  12 Minutes |

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|Serves:  12 |

|Submitted by: Maker of SPLENDA® Sweetener Products |

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|"Simple to make, these satisfying scones are flavored with dried cherries and almond extract. They'll taste best if |

|served while still warm, but will also freeze well and can be reheated in the microwave." |

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|Ingredients |

|1 egg |

|1 egg white |

|1/3 cup canola oil |

|1 cup SPLENDA® No Calorie Sweetener, Granulated |

|1/2 cup buttermilk |

|1/2 teaspoon almond extract |

|1/3 cup nonfat dry milk |

|1 teaspoon baking powder |

|1/2 teaspoon baking soda |

|2 cups all-purpose flour |

|1 cup dried cherries, coarsely chopped |

|2 tablespoons sugar (optional) |

|Directions |

|Preheat oven to 350 degree F. Spray a cookie sheet or jellyroll pan with baking spray and set aside. |

|Mix the egg and egg white together in a large mixing bowl. Add canola oil, SPLENDA® Granulated Sweetener, buttermilk, |

|almond extract and nonfat dry milk. Stir well. Add baking powder, baking soda and flour. Mix until just blended. Add |

|dried cherries and stir until blended. |

|Spoon 12 evenly sized mounds of batter onto the prepared baking sheet. Lightly sprinkle with sugar, if using. |

|Bake in a preheated 350 degree F oven for 10-15 minutes. |

|Note |

|Exchanges per Serving: 1 Fat, 1 Starch, 1/2 Fruit |

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LOFAT RECIPES:

|Asian Chicken Salad |

|From Food Network Kitchens |

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|4 coins fresh ginger |

|2 sprigs coriander |

|3 scallions |

|1 small carrot, halved |

|1 1/2 pounds skinless chicken breasts halves, on the bone |

|4 cups chicken broth, homemade or low-sodium canned |

|2 kirby cucumbers, seeded and diced |

|1/4 medium jicama, peeled and diced |

|1/2 cup cilantro leaves, roughly chopped |

|1 cup grape tomatoes, halved |

|1 scallion (white and green), thinly sliced |

|1/4 cup toasted cashews, chopped |

|Low-Fat Ginger Dressing, recipe follows |

|1 head Boston lettuce, leaves |

|Put the ginger, coriander, scallions, carrot, and chicken breasts in a medium saucepan. Cover with the broth, and bring just to a boil. Lower the heat to very |

|low and cover. Poach the chicken for 20 minutes or until firm to the touch. Remove the pan from the heat, uncover, and cool the chicken in the liquid, about 30 |

|minutes. Bone and pull the chicken into bite-size pieces. Save the broth. |

|Toss the chicken with the remaining salad ingredients and toss with the dressing. Wrap about 1/3 cup of the salad in a lettuce leaf. Serve 3 to 4 lettuce leaves |

|per person with a wedge of lime if desired. |

|Low Fat Ginger Dressing: |

|1 lime, juiced (about 2 tablespoons) |

|1 tablespoon freshly grated peeled fresh ginger |

|1 tablespoon soy sauce |

|1 teaspoon Asian chili paste, such as sambal oelek |

|2 teaspoons Southeast Asian fish sauce |

|1/4 teaspoon kosher salt |

|1 tablespoon broth from poaching chicken |

|2 tablespoons extra-virgin olive oil |

|Whisk the lime juice, ginger, soy, chili, fish sauce, salt and broth in a small bowl. Gradually whisk in the oil, starting with a few drops and then adding the |

|rest in a steady stream, to make a dressing. |

|Copyright 2004 Television Food Network, G.P. All rights reserved. |

|Nutrition Information |

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|Nutritional Analysis per serving |

|Calories 375 |

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|Fat 16 grams |

|Saturated Fat 3 grams |

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|Carbohydrates 14 grams |

|Fiber 4 grams |

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|Protein 45 grams |

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|Recipe Summary |

|Difficulty: Easy |

|Prep Time: 40 minutes |

|Cook Time: 20 minutes |

|Yield: 4 serving |

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Baked Ham and Cheese in a Mashed Potato Crust recipe

2 cups mashed potatoes (made with skim milk)

2 tablespoons prepared mustard

1/2 cup low-fat cottage cheese

1 pound cooked ham, cubed

2 slices low-fat Cheddar cheese, crumbled

Mix mashed potatoes and mustard. Spread evenly in bottom of nonstick 8-inch square baking pan. Add ham cubes in layer on top of potatoes. In electric blender, blend cottage cheese and Cheddar cheese until fairly smooth. Spread over ham. Bake at 350 degrees F for 30 minutes or until casserole is heated through.

Fettuccine Alfredo recipe

1 cup low-fat cottage cheese

1 cup low-fat (1%) milk

1 egg yolk

1/2 teaspoon fresh ground pepper

2 tablespoons butter

1/2 cup grated Parmesan cheese, divided

8 ounces fettuccine noodles

In blender, combine cottage cheese, milk, egg yolk and pepper. Puree until smooth. In small saucepan, melt butter over low heat. Add puree and bring to a simmer, stirring occasionally. Stir in all but 4 teaspoons Parmesan cheese.

Meanwhile, cook fettuccine according to package directions; drain. Toss with sauce. Sprinkle with remaining Parmesan cheese.

Makes 4 servings.

Contains 355 calories each.

Low-Fat Fettuccine Alfredo recipe

8 ounces dry fettuccine pasta

1 tablespoon olive oil

1 cup evaporated skim milk

1/3 cup grated Parmesan cheese

1/2 teaspoon dried basil

1 1/2 lemons, juiced

1 pinch ground black pepper

Cook pasta according to package directions. Drain; immediately return to pan. Add olive oil; toss to coat. Add evaporated milk, 1/3 cup Parmesan cheese, dried basil, lemon juice and pepper. Cook over medium-high heat until bubbly, stirring constantly.

4 servings

Calories: 343.77 Calories from Fat: N/A Total Fat: 7.43 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 52.94 g Dietary Fiber: N/A Sugars: N/A Protein: 16.28 g Vitamin A: N/A Vitamin C: N/A

White Sauce recipe

1 tablespoon flour for thin sauce or

    2 tablespoons flour for medium sauce or

    3 tablespoons flour for thick sauce

1 cup skim milk

Salt to taste

Pour skim milk into a jar and add flour. Cover tightly and shake vigorously until smooth. Pour into a pan and cook over low heat until thickened, stirring constantly. Add salt and any desired seasoning.

Variation: Imitation butter flavoring, beef or chicken bouillon may also be used.

Uses: thin and medium sauce may be used for gravy, cream soup creamed and combine vegetables, fish and meat. Thick sauce may be used as a binder for casseroles or timbales.

Macaroni and Cheese recipe

1 1/2 cups macaroni, cooked and drained

1 small onion, chopped

6 ounces (9 slices, 2/3 ounce each) low-fat sharp Cheddar cheese

1 (12 ounce) can evaporated skim milk

1/2 cup low sodium chicken broth

2 1/2 tablespoons whole wheat flour

1/4 teaspoon Worcestershire sauce

1/2 teaspoon dry mustard

1/8 teaspoon pepper

3 tablespoons bread crumbs

1 tablespoon margarine, softened

In deep 2-quart casserole dish, sprayed with vegetable cooking spray, layer 1/3 macaroni, 1/2 onion and cheese. Repeat layers, ending with macaroni. Whisk milk, broth, flour, mustard, Worcestershire sauce and pepper until well blended. Pour over layers. Mix bread crumbs and margarine. Sprinkle over casserole. Bake uncovered at 375 degrees F for 30 minutes until hot and bubbly.

Makes 4 servings; each serving equals 375 calories, 25 grams proteins, 53 grams chol, 7 grams fat, 23 milligrams cholesterol and 942 milligrams Na

Cooking Tips to reduce the Fat To low-fat and Non-Fat

The following cooking tips to reduce fat were contributed by Reba Thompson, Dietetic Intern, University of Northern Colorado.

1.  Use 2 egg whites or 1/4 cup egg substitute instead of one whole egg.

2.  When baking, use fruit purees, applesauce, or plain non-fat yogurt instead of oil.

3.  Use evaporated "skim" milk when recipes call for evaporated or canned milk.

4.  Use fat-free cream cheese or blended fat-free cottage cheese instead of regular cream cheese.

5.  Use de-fatted broth, fruit juice, wine, water, or cider to saute meats and vegetables instead of oil or butter.

6.  Make your own white sauce using 2 tbsp reduced-fat margarine, 2 tbsp. flour, and 1 cup skim milk. Add fat-free cheese slices for a great cheese sauce.

7.  Replace the meat in your chili or other casseroles with extra beans, tofu, or tempeh. Experiment with different varieties of beans.

8.  Use cream style corn instead of oil in your cornbread recipes.

9.  Experiment with fat-free products as substitutes for the regular type products in your recipes. Sometimes they turn out even better!

10. If a recipe must have the fat to work, try using half or one-quarter the fat.

FAT FREE

Rice and Beans for lunch

In the morning (or the night before), combine in a

plastice container:

1 cup (before cooking) of brown rice (basmati) cooked in vegatable broth

instead of water.

1/2 can spiced italian tomatoes

1/2 bunch parsley

1/2 can small brown beans (seasoned version)

6-12 fresh or canned oyster mushrooms

Mix. Nuke for 3 minutes at high for lunch. Yummee!

kwvegan vegan

Chyrel's Recipes From Friends

Chicken & Broccoli

|Contains less than one gram of fat per serving. |

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|Ingredients: |

|12 oz fettuccine |

|1 lb fat-free chicken tenders |

|1 1/4 cups chopped onion |

|2 1/2 cups sliced mushrooms |

|13 1/2 oz can fat-free chicken broth |

|1 cup fat-free cream cheese, softened |

|20 oz frozen broccoli florets |

|1 tsp white pepper |

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|Method: |

|Prepare fettuccine according to package directions; drain and keep warm. Lightly spray a large non-stick |

|skillet with non-fat cooking spray and heat over medium-high heat. Add chicken tenders and cook until chicken |

|is no longer pink and is cooked through; remove chicken from skillet and set aside. Lightly respray skillet, |

|saute onions until soft and transparent, about 5 minutes. Add mushrooms and continue cooking until mushrooms |

|are tender. Stir in chicken broth and cream cheese; heat over medium-high heat until mixture almost comes to a |

|boil and thickens. Add chicken, broccoli, and pepper to skillet; cook over medium heat until heated through. |

|Toss with fettuccine and serve immediately. |

Chyrel's Recipes From Friends

Banana Cookies

|These arn't exactly fat free but they are sugar free and very good. |

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|Ingredients: |

|3 large bananas |

|1 cup chopped dates |

|2 cups rolled oats |

|1/3 cup cooking oil |

|1 teaspoon vanilla extract |

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|Method: |

|Preheat oven to 350 degrees F. In a large bowl, mash the bananas. Stir in oats, dates, oil and vanilla. Mix |

|well and allow to sit for 15 minutes. Drop by teaspoonfuls onto an ungreased cookie sheet. Bake for 20 minutes |

|or until brown. |

Chicken Fingers with Dipping Sauces

 From Healthy Recipes Kids Love

Serves 4; about 3 ounces chicken and 1 tablespoon plus 1 1/2 teaspoons dipping sauce per serving

Ingredients

1 cup fat-free or low-fat plain yogurt

1 pound chicken tenders, all visible fat discarded

Vegetable oil spray

Coating Mixture

1/2 cup yellow cornmeal

1/3 cup plain dry bread crumbs

2 tablespoons all-purpose flour

1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese

1 teaspoon paprika

1/2 teaspoon dried basil, crumbled

1/2 teaspoon garlic powder

1/4 teaspoon salt

Creamy Honey Mustard Sauce

1/4 cup fat-free or light sour cream

1 tablespoon plus 1 teaspoon Dijon mustard

1 tablespoon honey

Directions

Put the yogurt in a medium bowl. Add the chicken, stirring to coat. Set aside.

Preheat the oven to 375°F. Lightly spray a baking sheet with vegetable oil spray.

In another medium bowl, stir together the coating mixture ingredients. Dip one piece of chicken at a time in the coating mixture, turning gently to coat. Arrange the chicken in a single layer on the baking sheet. Lightly spray the chicken with vegetable oil spray. Bake for 20 minutes, or until the chicken is no longer pink in the center and the coating is crisp.

Meanwhile, in a small bowl, whisk together the ingredients for the creamy honey mustard sauce.

Serve the chicken fingers with the sauce on the side.

Nutrition Analysis (per serving)

Calories 320; Total Fat 3.5 g; Saturated Fat 1.0 g; Polyunsaturated

Fat 0.5 g; Monounsaturated Fat 0.5 g; Carbohydrate 37 g; Sugar 11 g; Fiber 2 g; Cholesterol 71 mg; Protein 35 g; Sodium 477 mg

Dietary Exchange

2 Starch; 1/2 Skim Milk; 3 Very Lean Meat

This recipe is reprinted with permission from Healthy Recipes Kids Love, Copyright © 2005 by the American Heart Association. Published by Publications International, Ltd. Available at .

Fruit Parfaits

From Healthy Recipes Kids Love

Serves 4; 1/2 cup fruit, 1/2 cup yogurt mixture, and 1 heaping tablespoon cornflake mixture per serving

Ingredients

1/3 cup cornflakes

2 tablespoons sliced almonds

2 tablespoons sweetened shredded coconut

2 cups fat-free or low-fat plain yogurt, combined with 2 tablespoons sugar

     and 1/2 teaspoon vanilla extract, or 2 cups fat-free, sugar-free or

     low-fat vanilla yogurt

1 teaspoon grated orange zest

1 medium mango, diced, or 1 cup blueberries or sliced strawberries

1 8-ounce can pineapple tidbits packed in their own juice, drained

Directions

Put the cornflakes in a small plastic bag. Crush to make about 2 tablespoons coarse crumbs.

Heat a medium nonstick skillet over medium-high heat. Dry-roast the almonds and coconut for 1 1/2 minutes, or until beginning to brown, stirring constantly. Remove from the heat. Stir in the cornflakes.

In a medium bowl, stir together the yogurt mixture and orange zest.

In another medium bowl, stir together the mango and pineapple.

In each of 4 parfait or wine glasses, layer the mixtures in the following order: 1/4 cup yogurt mixture, 1/4 cup fruit mixture, 2 tablespoons yogurt mixture, 1/4 cup fruit mixture, 2 tablespoons yogurt mixture. Top each serving with 1 heaping tablespoon cornflake mixture.

Nutrition Analysis (per serving)

Calories 191; Total Fat 3.0 g; Saturated Fat 1.0 g; Polyunsaturated

Fat 0.5 g; Monounsaturated Fat 1.0 g; Carbohydrate 35 g; Sugar 31 g; Fiber 2 g; Cholesterol 3 mg; Protein 8 g; Sodium 124 mg

Dietary Exchange

1 Fruit; 1 Skim Milk; 1/2 Other Carbohydrate

This recipe is reprinted with permission from Healthy Recipes Kids Love, Copyright © 2005 by the American Heart Association. Published by Publications International, Ltd. Available at .

HEART-HEALTHY RECIPES

|Meat Loaf with a Twist |[pic] |[p|

|From American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss | |ic|

|Serves 6; 1 slice per serving | |] |

|Ingredients | | |

|Meat Loaf | | |

|1 medium zucchini | | |

|1 pound lean ground beef | | |

|1/2 cup uncooked rolled oats | | |

|1 small onion, chopped | | |

|Whites of 2 large eggs, lightly beaten | | |

|2 tablespoons shredded or grated Parmesan cheese | | |

|2 tablespoons fat-free milk | | |

|1 tablespoon snipped fresh parsley | | |

|2 medium garlic cloves, minced | | |

|1/2 teaspoon dried basil, crumbled | | |

|1/2 teaspoon dried oregano, crumbled | | |

|1/4 teaspoon salt | | |

|Glaze | | |

|1/4 cup no-salt-added ketchup | | |

|1 tablespoon light brown sugar | | |

|1 teaspoon Dijon honey mustard | | |

|1 teaspoon prepared white horseradish | | |

|1/8 teaspoon salt | | |

|1/2 teaspoon paprika (optional) | | |

|Directions | | |

|Preheat the oven to 350°F. | | |

|Lightly spray a broiler pan and rack with vegetable oil spray. (You can also use a cooling rack. Cover it with aluminum foil and place it in a roasting pan. | | |

|Lightly spray the foil with vegetable oil spray. Using a fork, poke holes in the foil to allow the fat to drain.) | | |

|Shred enough zucchini to measure 1 cup. Squeeze dry between paper towels. Cut the remaining zucchini crosswise into thin slices. Set the slices aside. | | |

|In a large bowl, combine the shredded zucchini with the remaining meat loaf ingredients. Place the mixture on the broiler pan. Shape into an 8 ´ 3½ ´ 2-inch | | |

|loaf. | | |

|Bake for 1 hour. | | |

|Meanwhile, in a small bowl, stir together the glaze ingredients. | | |

|Remove the meat loaf from the oven. Spoon the glaze over the top and sides of the loaf. Garnish with the reserved zucchini slices. Sprinkle the paprika over | | |

|the zucchini slices. | | |

|Bake for 10 to 15 minutes, or until the loaf reaches an internal temperature of 160°F and is no longer pink in the center. Let stand for 5 minutes before | | |

|slicing. | | |

|Nutrition Analysis (per serving) | | |

|Calories 152; Total Fat 1.0 g; Saturated 0.0 g; Polyunsaturated 0.0 g; Monounsaturated 0.0 g; Cholesterol 0 mg; Sodium 94 mg; Carbohydrates 24 g; Fiber 2 g; | | |

|Sugar 7 g; Protein 2 g | | |

|Dietary Exchange | | |

|1 Starch; 2 1/2 Lean meat | | |

|This recipe is reprinted with permission from the American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss, Copyright © 2005 by the | | |

|American Heart Association. Published by Clarkson Potter/Publisher, a division of Random House, Inc.  Available at booksellers everywhere. | | |

|[pic] |[pic] |[p|[pic] |

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Citrus Freeze Bars

American Heart Association No-Fad Diet

A nice balance of sweet and tart makes this a dessert you’ll want to keep on hand in your freezer. Best of all, it takes only minutes to prepare.

Serves 15; 3 x 1 3/4-inch bar per serving

Ingredients

Vegetable oil spray

25 reduced-fat vanilla wafers

14-ounce can fat-free sweetened condensed milk

Egg substitute equivalent to 1 egg (do not use unpasteurized egg)

1 to 2 teaspoons grated lime or lemon zest

2/3 cup fresh lime or lemon juice

8 ounces frozen fat-free or light whipped topping, thawed

5 reduced-fat vanilla wafers

Directions

Lightly spray a 9-inch square baking pan with vegetable oil spray. Arrange the 25 cookies in a single layer in the pan. (There will be spaces between the cookies.)

Pour the milk and egg substitute into a medium bowl. Add the lime zest and lime juice. Stir for 3 to 4 minutes, or until the mixture begins to thicken. Fold in the whipped topping. Pour over the cookies in the baking pan.

Crumble the remaining 5 cookies over the filling. Cover with plastic wrap and put in the freezer for about 4 hours, or until frozen.

To serve, let thaw for 4 to 5 minutes, or just until the bars are cuttable. Cut into 15 bars.

Dietary Information (per serving)

Dietary Exchange

2 other carbohydrate

|Nutrient Analysis |

|Calories: | |135 |

|Protein: | |3 g |

|Carbohydrates: | |28 g |

|Total fat: | |0.5 g |

| |Saturated: | |0.0 g |

| |Polyunsaturated: | |0.0 g |

| |Monounsaturated: | |0.0 g |

|Cholesterol: | |1 mg |

|Fiber: | |0 g |

|Sodium: | |70 mg |

This recipe is reprinted with permission from American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

|Greek-Style Chicken with Lemon-Pistachio Rice |[pic] |[pic] |

|From American Heart Association One-Dish Meals | | |

|Serves 4; 3 ounces chicken and about 1 cup rice and vegetables per serving | |[pic][pic] |

|Ingredients | |Print |

|1 1/2 cups fat-free, low-sodium chicken broth | |  |

|1 cup uncooked instant brown rice | |[pic] |

|10 ounces frozen chopped spinach, thawed and squeezed dry | |Email |

|2 large tomatoes, chopped | | |

|2 teaspoons lemon zest | |[pic] |

|2 tablespoons fresh lemon juice | | |

|2 tablespoons chopped pistachio nuts | | |

|1 tablespoon finely chopped fresh oregano or 1 teaspoon dried, crumbled | | |

|1 tablespoon snipped fresh dillweed or 1 teaspoon dried, crumbled | | |

|1/2 teaspoon ground cinnamon | | |

|1/4 teaspoon pepper | |[pic] |

|4 boneless, skinless chicken breast halves (about 4 ounces each), all | |[pic] |

|     visible fat discarded | | |

|8 ounces fat-free or low-fat plain yogurt | |[pic] |

|2 teaspoons fresh lemon juice | |[pic] |

|2 tablespoons chopped pistachio nuts | |[pic] |

|Fresh oregano, dillweed, and lemon zest (optional) | | |

|Directions | |[pic] |

|Preheat the oven to 375°F. In an 8-inch glass or metal baking dish, stir together the broth, rice, spinach, tomatoes, lemon zest, 2 tablespoons | |[pic] |

|lemon juice, 2 tablespoons pistachios, 1 tablespoon oregano, 1 tablespoon dillweed, cinnamon, and pepper. Push the mixture to the side. | |Links on This Site |

|Add the chicken breasts. Spoon a small amount of the rice mixture over them. Cover with aluminum foil. Bake for 50 to 60 minutes, or until the | |Copyright Permission Guidelines |

|chicken is no longer pink in the center and the rice is tender. Meanwhile, stir together the yogurt and 2 teaspoons lemon juice. | |[pic] |

|To serve, spoon the yogurt mixture over the chicken, rice, and vegetables. Sprinkle with the remaining pistachios. Garnish with oregano, | |[pic] |

|dillweed, and lemon zest. | |[pic] |

|Nutrition Analysis (per serving) | | |

|Calories 333; Total Fat 6.5 g; Saturated Fat 1.0 g; Polyunsaturated Fat | |[pic] |

|2.0 g; Monounsaturated Fat 2.5 g; Cholesterol 67 mg; Sodium 207 mg; Carbohydrates 32 g; Fiber 6 g; Sugar 8 g; Protein 37 g | | |

|This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2005 by the American Heart Association. | | |

|Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available at booksellers everywhere. | | |

| | |

Mini Cinnamon Stackups

From American Heart Association Meals in Minutes Cookbook

Preparation time: 5 minutes; Cooking time: 5 minutes

Serves 4; 1 waffle and 1/2 cup yogurt per serving

Ingredients

4 4-piece frozen mini waffles

1 tablespoon sugar

1/4 teaspoon ground cinnamon

2 kiwifruit

1 star fruit (optional)

2 cups fat-free or low-fat vanilla yogurt, frozen vanilla yogurt, or

     vanilla ice cream

1/2 cup fresh blueberries

1 cup fresh raspberries or strawberries

Directions

Toast waffles and separate each into four pieces. Arrange three pieces in a cloverleaf on each of four plates.

Meanwhile, in a small bowl, combine sugar and cinnamon. Cut each kiwifruit crosswise into six pieces. Cut star fruit crosswise into eight pieces.

To assemble, sprinkle half the cinnamon sugar over waffles. Spoon 1/2 cup yogurt onto each serving. Arrange three slices kiwifruit, two slices star fruit, 2 tablespoons blueberries, and 1/4 cup raspberries on each. Angle remaining waffles on side of fruit and sprinkle with remaining cinnamon sugar.

Nutrition Analysis (per serving)

Calories 227; Protein 8 g; Carbohydrates 43 g; Cholesterol 10 mg; Total Fat 3 g; Saturated Fat 1 g; *Polyunsaturated Fat --- g; *Monounsaturated Fat --- g; Fiber 5 g; Sodium 266 mg

*The amount of polyunsaturated fat or monounsaturated fat was not available for at least one ingredient in this recipe.

This recipe is reprinted with permission from the American Heart Association Meals in Minutes Cookbook, Copyright © 2002 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available at booksellers everywhere.

|Chocolate Pudding Cake |[pic] |[pic] |

|From American Heart Association Meals in Minutes Cookbook | | |

|Preparation time: 20 minutes; Baking time: 35 to 40 minutes; Standing time: 15 minutes | |[pic][pic] |

|Serves 24; 1 square per serving | |Print |

|Ingredients | |  |

|Vegetable oil spray | |[pic] |

|Cake | |Email |

|2 cups all-purpose flour | | |

|1 1/2 cups sugar | |[pic] |

|1/2 cup unsweetened cocoa powder | | |

|1 tablespoon plus 1 teaspoon baking powder | | |

|1/4 teaspoon salt | | |

|1 cup fat-free milk | | |

|1/2 cup unsweetened applesauce | | |

|2 teaspoons vanilla extract | |[pic] |

|Pudding | |[pic] |

|2 cups boiling water | | |

|1 1/2 cups firmly packed light brown sugar | |[pic] |

|1/2 cup unsweetened cocoa powder | |[pic] |

|Directions | |[pic] |

|Preheat oven to 350°F. Spray a 13 x 9 x 2-inch baking pan with vegetable oil spray; set aside. | | |

|In a large bowl, whisk together flour, sugar, cocoa, baking powder, and salt. Whisk in remaining cake ingredients, blending thoroughly. Pour into | |[pic] |

|the baking pan, spreading evenly. | |[pic] |

|In a large bowl, whisk together pudding ingredients until sugar and cocoa are dissolved. Pour carefully over batter. (Pudding layer will be thin | |Links on This Site |

|and runny.) | |Copyright Permission Guidelines |

|Bake for 35 to 40 minutes, or until top is firm to the touch. (A toothpick inserted in center of cake won't be an accurate test for doneness.) Let | |[pic] |

|cake rest for 15 minutes before cutting. To serve, slice cake and top with sauce, or pool sauce on plate and top with cake. Cover and refrigerate | |[pic] |

|leftovers for up to 7 days or wrap tightly and freeze for up to 2 months. | |[pic] |

|Nutrition Analysis (per serving) | | |

|Calories 152; Protein 2 g; Carbohydrates 37 g; Cholesterol 0 mg; Total | |[pic] |

|Fat 1 g; Saturated Fat 0 g; Polyunsaturated Fat 0 g; Monounsaturated Fat 0 g; Fiber 2 g; Sodium 94 mg | | |

|This recipe is reprinted with permission from the American Heart Association Meals in Minutes Cookbook, Copyright © 2002 by the American Heart | | |

|Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available at booksellers everywhere. | | |

|[pic] |[pic] |[pic] |[pic] |

|[pic] | |

Fresh Tomato Pizza

From American Heart Association Quick & Easy Cookbook

Preparation time: 10 minutes; Cooking time: 15 to 20 minutes

Serves 4; 2 pieces per serving

Ingredients

Vegetable oil spray

10-ounce package refrigerated pizza dough

3 or 4 medium Italian plum tomatoes, thinly sliced

1/4 cup snipped fresh basil or parsley

Freshly ground black pepper

1 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 425°F. Spray a 12-inch pizza pan with vegetable oil spray. Press dough evenly into prepared pan. Arrange tomato slices on top. Sprinkle with basil and season with pepper. Sprinkle with cheese. Bake 15 to 20 minutes or according to package directions. Cut into 8 wedges.

Nutrition Analysis (per serving)

Calories 284; Protein 15 g; Carbohydrate 40 g; Cholesterol 16 mg; Sodium 500 mg; Total Fat 7 g; Saturated Fat 3 g; Polyunsaturated Fat 1 g; Monounsaturated Fat 2 g

This recipe is reprinted with permission from the American Heart Association Quick & Easy Cookbook, Copyright © 2001 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available at booksellers everywhere.

Bran Muffin Breakfast Trifle

From American Heart Association Quick & Easy Cookbook

Preparation time: 10 minutes; Chilling time: 6 hours or overnight

Serves 6; 1 cup per serving

Ingredients

3 cups coarsely crumbled low-fat bran muffins (about 3 medium muffins)

4 cups assorted fresh fruit chunks

2 cups nonfat or low-fat vanilla or fruit-flavored yogurt

Directions

Place half the muffin crumbs in a 2 1/2-quart glass bowl or airtight container. Arrange 3 1/2 cups of fruit on top. Cover with remaining muffin crumbs. Spoon yogurt evenly over the top. Top with remaining fruit, cover, and refrigerate for at least 6 hours or overnight.

Nutrition Analysis (per serving)

Calories 177; Protein 6 g; Carbohydrate 38 g; Cholesterol 2 mg; Sodium 98 mg; Total Fat 2 g; Saturated Fat 0 g; Polyunsaturated Fat 1 g; Monounsaturated Fat 0 g

This recipe is reprinted with permission from the American Heart Association Quick & Easy Cookbook, Copyright © 2001 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available at booksellers everywhere.

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