Posts filed under 'Recipes'
Vegetable Medley with Basmati Rice
4 TO 6 SERVINGS
30 MINUTES
Basmati rice has a delicious, nutty flavor. Look for it
in large supermarkets or natural food stores.
MEAL PLAN: A simple lettuce, tomato and cucumber
salad with low-fat dressing of your choice is a nice accompaniment.
1 1/2 cups basmati rice
1 lb. brussels sprouts, trimmed and halved
2 Tbs. olive oil
6 cloves garlic, halved
4 shiitake mushrooms, stemmed and sliced
1/2 butternut squash, seeded and cubed
1 carrot, cut into matchsticks
1 cup canned garbanzo beans,
rinsed and drained
1 cup packed chopped kale
1 cup soy milk
1/4 cup tamari
1/4 cup nutritional yeast
Toasted pumpkin seeds
for garnish
1. In medium saucepan, combine rice
and 3 cups water. Bring to a boil, cover,
reduce heat, and simmer until water has
been absorbed, about 20 minutes.
2. In large saucepan fitted with steamer
basket, bring 2 inches water to a boil,
and steam brussels sprouts until bright
green and still crisp, about 5 minutes.
Set aside to cool.
3. In large, heavy skillet, heat oil over
medium-high heat. Add garlic, mushrooms,
squash and carrot, and cook, stirring
often, until tender, 5 minutes. Add
beans and kale, and cook, stirring often,
until kale is bright green, 1 to 2 minutes.
Add brussels sprouts, and reduce heat
to medium-low.
4. In small bowl, mix Soy milk, tamari and
nutritional yeast. Pour over vegetables in
skillet, and cover. Remove skillet from
heat, and let stand 1 to 2 minutes.
5. Serve over basmati rice and garnish
each serving with pumpkins seeds.
PER SERVING: 450 CAL; 16G PROT; 8G TOTAL FAT (1G
SAT. FAT); 836 CARB; 0 CHOL; 997MG SOD; 12G FIBER
Recipe adapted from Cafe Max &
Rosie’s by Max and Rosie Beeby (Ten
Speed Press, 2000).
Hoppin’ John
February 27th, 2006
Breakfast Burrito With Ham, Cheddar and TomatoesThis easy-to-fix meal makes it a cinch to eat a healthy breakfast and get more whole grains.
Serves 4
Prep time: 10 minutes
Cook time: 5-7 minutes
8 large egg whites
2 large eggs
2 tablespoons nonfat milk
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Cooking spray
4 ounces lean baked ham, diced
4 ounces shredded reduced-fat
Cheddar cheese
1 ripe beefsteak tomato, diced
4 burrito-size (8-inch) whole-wheat tortillas
Whisk together first 6 ingredients. Set aside.
Coat a large nonstick skillet with cooking spray and set pan over medium heat. Add egg mixture and cook 3-5 minutes, until eggs are almost cooked through, stirring frequently. Add ham, cheese and tomato and stir until cheese melts.
Place tortillas on a flat surface. Spoon 1/4 of egg mixture onto the center of each tortilla. Roll into a burrito and serve immediately.
Nutrition score per serving (1 burrito): 255 calories, 28% fat (8 g; 4 g saturated), 31% carbs (25 g), 41% protein (26 g), 2 g fiber, 252 mg calcium, 1.5 mg iron, 880 mg sodium.
February 22nd, 2006
Fake French Toast
Ingredients
2 eggs
4 T ricotta (or cream cheese)
dash cinnamon and nutmeg
2 pkt Splenda
Heat frying pan. Mix all ingredients together. Melt some butter in small frying pan and pour batter in, spreading a little. Brown on one side, and flip, and brown other side.
Serves 1 big eater @ 4 carbs
This tasted more like a pancake than French toast, but was great, especially with maple syrup. if it’s difficult to flip, cut the pancake in half.
Succulent Ricotta Pancakes
Ingredients
3 eggs
1 cup cottage or ricotta cheese
1/4 cup soy protein isolate
dash salt
little water
Beat eggs well. Add cottage cheese and beat. Add soy powder and salt. Mix well. Stir in a little water, so the batter is not quite so thick. Heat oil in a frying pan, and when hot, spoon pancake batter in. Spread it around a little so pancakes are not too thick. When bubbly on top, turn, and cook until bottoms are done.
Serves 2 @ 5 carb each
Sausage and Egg “Muffin”
Ingredients
6 oz Ital. sausage
6 eggs
1/8 cup heavy cream
3 oz cheese
OPTIONAL: salsa, bacon, onion
Preheat oven 350. Spray 3 super large muffin tins with PAM. Cut up links and put two in bottom of each tin. Mix eggs and cream and salt & pepper. Pour some in each tin. Sprinkle with half the cheese. Pour remaining egg mixture in and sprinkle with rest of cheese. Bake about 20 min.(time may vary) until eggs are done and golden. Remove from oven and let sit few minutes. Use spoon to remove “muffins”.
Serves 3 @ 2.3 carbs
W/O Sausage: 3 @ 1.6 carb
These puffed up about 2″ and were really tasty
Fake French Toast #2
Ingredients
2 eggs
dash cream, dash water
dash cinnamon
1 pkt Splenda
1 oz pork rinds (about 1/2 2.25 oz pkg)
Beat all ingredients except rinds. Crumble rinds and let soak in egg mixture until thick gloppy batter. Heat butter in frying pan, and pour in batter, spreading around pan. Fry until brown on one side, flip and brown other side. Serve with maple syrup. Serves 1 @ 2.3 carbs
This was pretty good, but if you hate pork rinds, don’t try it. The flavor is not real strong, but it’s there.
Almond Vanilla Pancakes
Ingredients
5 Tbsp. almond flour (you could also use other nut flours or even soy flour
1 Tbsp. sour cream
1 Tbsp.water
1 egg
1/2 tsp. baking powder
couple of pinches Splenda
1 Tbsp of Vanilla Syrup
2 Tbsp. Oil
Mix all the above together. If the consistency is too thick for your personal taste, splash on a bit more Vanilla Syrup. Pour on nonstick griddle surface (spray spatula with Pam, because they can be a bit difficult to turn). Recipe makes 2 large pancakes. You can use butter or maple syrup on them.
Thanks to Mia LaCron!
February 18th, 2006
If you’ve jumped on the low carb bandwagon and found it has worked really well for you, chances are you’ve run out of meal ideas at one time or another. When cooking low carb, it isn’t always easy to come up with new foods to keep it interesting. Here, we’ll discuss some easy low carb foods you can prepare that’ll mix things up a little and prevent low carb boredom.
Cooking low carb means you should always have a few food necessities around to whip up a good meal that is high in protein.
Some of these low carb necessities are:
1.) Low carb bread crumbs
2.) A variety of cheeses such as Muenster, Provolone and Mozzarella - which are lower in fat than orange cheeses like cheddar.
3.) Low carb wraps that are about eight inches around and high in fiber.
4.) Cottage cheese
5.) Yogurt
6.) Almonds, macadamia nuts and brazil nuts are all excellent sources of protein and omega 3 fatty acids, which help slow the absorption and utilization of calories.
7.) Flavored tunas - a favorite of mine is sweet and spicy tuna by Starkist.
8.) Brown rice, the slow cooked variety.
Once you have these “staples”, you’ll always have food around for a simple lunch or dinner and snacks. The cheese can be used as a snack by itself or you can wrap a piece of deli pepperoni around it and have a snack that tastes like pizza bites. If you want to have a hot snack, try frying pepperoni in a pan with the mozzarella over it, and you can even dip it in a tomato sauce. Another good snack is deli ham rolled with cream cheese and a slice of dill pickle. Believe it or not, this is a great flavor combination!
Yogurt with some slivered almonds also makes an excellent snack, and they even have some low carb varieties of yogurt on the market that are pretty tasty. You can also eat this as a breakfast since it is filling enough to replace a meal. The same goes for cottage cheese. You can even make a low carb lasagna with special whole wheat pasta. Layer about two rows of the whole wheat pasta with tomato sauce, small curd cottage cheese, some cooked and crumbled hamburger meat which can also be mixed with either vegetarian or pork sausage, and mozzarella cheese. As mentioned previously, you can also make this a vegetarian dish by substituting the meat with either soy versions of meat or a vegetable of your choice such as broccoli or spinach.
Another excellent low carb meal is eggplant parmesan. Lightly salt thinly sliced eggplant, dip it in egg whites and fry in a pan with olive oil or low fat cooking spray until golden brown. Layer the eggplants with sauteed mushrooms, mozzarella cheese and tomato sauce. Sprinkle the top with parmesan cheese and bake at 350 degrees for 30-45 miutes.
If you want a lighter dinner, try flaking the sweet and spicy tuna over a small bed of brown rice. You may season the rice with a dash of salt and pepper and a hint of sesame oil for extra flavor also. What you end up with is a delicious low fat, high fiber meal that leave you feeling lighter and satisfied for hours.
More Low Carb Cooking: Comfort Foods that Won’t Pack on the Pounds
An excellent low carb substitute for a common comfort food is turkey meatloaf. This one is both light on carbs and light on fat. Take 2 pounds of ground turkey, about 3/4 cup of low carb bread crumbs, 2 eggs, and a meatloaf seasoning packet such as McCormicks meatloaf seasoning. Mix it all together and bake. An optional topping is a low carb BBQ sauce for an extra zing.
You can even make a low carb pizza. Specialty stores and even some grocery stores carry special low carb pizza crusts. The toppings are all naturally low in carbs. Just add some tomato sauce - preferably one without any sugars, mozzarella or provolone cheese and toppings such as pepperoni, sausage, mushrooms or other veggies.
Eating low carb no longer has to be a prison sentence. There are hundreds of specialty low carb foods now available at your local grocery store and all it takes is a little creativity to eat a diet filled with variety and flavor.
Danna Schneider is the founder of Dieting Magazine Online Resource for Weightloss and Dieting
February 10th, 2006
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