Wednesday, May 28, 2008

Recipe Examples

One “Smooth” Breakfast
Serves 1
1 cup of frozen, unsweetened blueberries
½ cup frozen, unsweetened strawberries
½ cup skim milk or fat-free soy milk
1 tbsp oat bran
4 oz of low-fat, silken tofu (Mori-Nu or similar)

Combine all ingredients in a blender.
Process until smooth and pourable.
Serve immediately.

Calories: 216.2
Total Fat: 2.8 g
Cholesterol: 2.4 mg
Sodium: 209.7 mg
Total Carbs: 35.2 g
Dietary Fiber: 6.1 g
Protein: 16.2 g

Black Bean Salad with D’Orado Rice
Serves 4
2 cups vegetable broth
4 garlic cloves, minced
1 cup uncooked brown rice
½ tsp red pepper flakes
¼ tsp ground turmeric
2 cups black beans, drained
1 red bell pepper, seeded and diced
1 small green bell pepper, seeded and diced
1 medium red onion, chopped
1 medium tomato, seeded and chopped
2 Tbsp fresh lime juice
1 tsp curry powder
½ tsp salt
½ tsp cinnamon
2 tsp olive oil

Heat ¼ cup of the broth in a saucepan.
Add the garlic and cook 2 minutes or until the garlic softens.
Add the remaining broth, rice, chili flakes and turmeric. Bring to a boil.
Reduce the heat, cover and simmer 45 minutes, or until the rice is tender.
Remove from heat and let the rice sit, covered, for 5 minutes.
Fluff the rice with a fork and turn it into a large mixing bowl.
Add the beans, bell peppers and the onion.
In a small bowl, combine the lime juice, curry powder, salt and cinnamon.
Whisk in the oil.
Drizzle the dressing over the rice and beans, tossing with a fork until blended.

Calories: 351.0
Total Fat: 4.3 g
Cholesterol: 0.0 mg
Sodium: 479.5 mg
Total Carbs: 66.6 g
Dietary Fiber: 11.0 g
Protein: 12.6 g

Monterey Jack Turkey Burgers
Serves 4
3/4 pounds ground turkey breast
2 green onions, chopped
1 tbsp low-sodium soy sauce
1/2 tbsp Worcestershire sauce
1 tbsp ketchup
1/4 tsp each of coarse black pepper, garlic powder and cumin
1/3 cup shredded Monterey jack cheese
8 slices turkey bacon, cooked

Combine onions through spices in a large mixing bowl.
Add ground turkey and combine until mixed well, but not mashed to oblivion (no one likes tough turkey!!)
Stir shredded cheese throughout.
Shape into 4 patties, indenting the centres of each to fix the "burger bulge" (when they poof as they cook).
Grill until cooked through, about 6 mins a side.
Top each patty with 2 slices of cooked turkey bacon and serve on hearty rolls.

Calories: 174.9
Total Fat: 6.7 g
Cholesterol: 54.6 mg
Sodium: 591.0 mg
Total Carbs: 2.5 g
Dietary Fiber: 0.1 g
Protein: 24.3 g

Asian Marinated Flank Steak Recipe
Serves 4
1/4 cup low-sodium soy sauce
2 tsp liquid honey
1 tsp ground ginger
2 tsp lemon zest
2 minced cloves garlic
1 tbsp red-wine vinegar
pinch crushed chili flakes
1 lb beef flank steak

Mix all ingredients in a Ziploc baggie.
Add steak and turn to coat.
Refrigerate 24 hours.
Bring out meat from fridge, let stand 30 minutes.
Pat steak dry, place under broiler or on hot grill 4 minutes a side.
Remove from heat, let stand 5 minutes before cutting and serving

Calories: 196.5
Total Fat: 8.5 g
Cholesterol: 56.7 mg
Sodium: 981.6 mg
Total Carbs: 4.8 g
Dietary Fiber: 0.2 g
Protein: 24.1 g

Que Sarah Sarah Lasagne Recipe
Serves 8
2 cups 1% cottage cheese
1 tbsp garlic powder
½ tbsp oregano
1 tsp onion powder
1 tsp black pepper
1 10-oz pkg frozen spinach, thawed and drained
½ large white onion, chopped
½ lb cremini mushrooms, chopped roughly
1 clove garlic, minced
¼ cup roasted red peppers, chopped
1 28-oz can crushed tomatoes
1 cup TVP granules
1/3 cup red wine
Pinch crushed chili flakes
½ tbsp basil
½ tsp lemon zest
2 tbsp tomato paste
1 box whole-wheat lasagne sheets, par-cooked and drained
1 oz finely shredded mozzarella cheese
1 oz finely shredded Fontina cheese

Preheat oven to 375F.
In a blender or food processor, puree cottage cheese through black pepper.
Pour into a bowl and fold in spinach until well combined. Set aside.
In a large non-stick skillet, saute onion and mushrooms until golden.
Add garlic and roasted peppers and cook, stirring, about 3 minutes.
Pour in tomatoes, TVP, red wine, chili flakes, basil and lemon zest.
Stir, reduce heat to low and mix in tomato paste.
Turn off heat but keep skillet on burner.
Spread a thin layer of the tomato mixture on the bottom of a 9x13" baking dish.
Top with 4 par-cooked noodles, then layer the 1/2 the cottage cheese mixture on top of that.
Follow with 4 more noodles, and 1/2 the remaining red sauce.
Layer the final noodles on top.
Stir the rest of the red sauce into the cheese mixture and spread on top of everything in the dish.
Top with shredded cheeses.
Dish can be frozen at this point for later, if so, thaw out completely before proceeding with recipe.
Bake for 45-50 minutes or until completely heated through and bubbly, tenting with foil if necessary.
Let stand 5 minutes before cutting.

Calories: 353.9
Total Fat: 3.7 g
Cholesterol: 8.4 mg
Sodium: 834.3 mg
Total Carbs: 61.3 g
Dietary Fiber: 11.5 g
Protein: 24.7 g

Asiago - Herb Encrusted Salmon
Serves 8
2/3 cup dry, unseasoned breadcrumbs
1/4 cup grated Asiago cheese
2 sprigs fresh rosemary
1/2 tbsp garlic powder
1 tbsp dried basil
1/2 tsp black pepper
1 egg, beaten with
1/4 cup buttermilk
1 1/2 lb sockeye salmon, cut into 8 equal pieces
2 tsp olive oil

Combine breadcrumbs through pepper in a shallow dish.
Pour egg and buttermilk mixture into another shallow dish.
Dip each salmon piece into buttermilk mixture, then coat completely in breadcrumb mix, pressing it onto the fish, and set onto a plate.
Cover and refrigerate 30 minutes - 1 hour.
Heat oil in a non-stick fry-pan over medium heat.
Add fish in one layer and cook 5 minutes per side.

Calories: 238.8
Total Fat: 13.4 g
Cholesterol: 74.4 mg
Sodium: 199.3 mg
Total Carbs: 7.0 g
Dietary Fiber: 0.5 g
Protein: 21.2 g

Soy Awesome Cookies
1 ½ cups sugar
1 ½ cups brown sugar
1 cup stick margarine (room temp)
1 cup shortening
1 (12oz) block firm silken tofu (Mori - Nu)
1 ½ tablespoons vanilla
4 cups flour
2 cups whole-wheat flour
2 teaspoons baking soda
2 teaspoons salt
1 ½ cups miniature chocolate chips

  1. Preheat oven to 350.
  2. Cream the sugars, shortening and margarine for 5 minutes.
  3. Puree tofu and vanilla in blender or processor until smooth.
  4. Add pureed tofu to the creamed mixture and mix well.
  5. In separate bowl, mix flours, baking soda and salt.
  6. Add flour mixture to creamed mixture and mix until flour just disappears.
  7. Fold in chocolate chips.
  8. Make cookie dough balls and place onto an ungreased cookie sheet.
  9. Bake for 11 minutes.
  10. Makes 60 cookies

Amount Per Serving
Calories: 164.7
Total Fat: 7.9 g
Cholesterol: 1.9 mg
Sodium: 162.0 mg
Total Carbs: 22.4 g
Dietary Fiber: 1.0 g
Protein: 1.9 g

Compare the Red Velvet Cake Ingredients!

Full recipe can be found here

Cake One
1 cup white sugar
½ c shortening
2 eggs
2 tsp vanilla
2 Tbsp red food colouring
1 Tbsp hot water
3 tbsp cocoa
2 ¼ c all-purpose flour
½ tsp salt
1 c buttermilk
1 tbsp vinegar
1 ½ tsp baking soda

Amount Per Serving (Recipe Serves 12)
Calories: 249.0
Total Fat: 10.0 g
Saturated Fat: 2.7 g
Polyunsaturated Fat: 1.2 g
Monounsaturated Fat: 5.4 g
Cholesterol: 36.2 mg
Sodium: 129.6 mg
Potassium: 86.9 mg
Total Carbohydrate: 36.4 g
Dietary Fibre: 1.1 g
Sugars: 17.7 g
Protein: 4.4 g

Cake Two
¼ c brown sugar
¼ c sugar
½ c Splenda Granular
¼ c shortening
¼ c thick unsweetened apple butter
1 egg
1 tsp cornstarch
1 tbsp cold water
2 tsp vanilla
2 Tbsp red food colouring
1 Tbsp hot coffee
3 tbsp cocoa
1 ¼ c all-purpose flour
1 c whole-wheat flour
¼ tsp salt
1 c buttermilk
1 tbsp vinegar
1 ½ tsp baking soda

Amount Per Serving (Recipe Serves 12)
Calories: 193.8
Total Fat: 5.6 g
Saturated Fat: 2.2 g
Polyunsaturated Fat: 0.7 g
Monounsaturated Fat: 2.3 g
Cholesterol: 21.8 mg
Sodium: 82.0 mg
Potassium: 137.5 mg
Total Carbohydrate: 32.9 g
Dietary Fibre: 2.2 g
Sugars: 7.6 g
Protein: 4.4 g

What's the Difference?
22% less calories
44% less fat
37% less sodium
100% more fibre!

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