1 Dozen
170 calories/muffin
4 grams Fat
2 cups all-purpose flour
3/4 cup sugar
1 teaspoon baking powder
1 teaspoon grated lemon peel
1/2 teaspoon baking soda
1/2 teaspoon salt
5 tablespoons light corn-oil spread
1 cup buttermilk
1/2 cup fat-free no-cholesterol egg substitute
1 cup fresh or frozen blueberries
About one hour before serving:
Preheat oven to 350. Spray twelve 2 1/2" by 1 1/4" muffin-pan cups with nonstick cooking spray.
In large bowl, combine flour, sugar, baking powder, lemon peel, baking soda, and salt.
With pastry blender or two knives used scissor-fashion, cut in light corn-oil spread until mixture resembles coarse crumbs.
In cup, mix buttermilk and egg substitute until blended; stir into flour mixture just until flour is moistened. Gently fold in blueberries.
Spoon batter into prepared muffin-pan cups. Bake muffins 25 to 30 minutes until muffins are golden and toothpick inserted in center comes out clean.
Remove muffins from pans. Serve warm. Or, cool on wire racks to serve later.
Sunday, May 31, 2009
100 Calorie Snacks
- 1 baking-powder biscuit with 2 teaspoons preserves
- 3 (1/2 inch cubes) Cheddar cheese
- 1 large ear corn with a pat of butter
- 3 graham crackers
- 1 banana
- 1 frozen fruit bar
- 1 slice cinnamon-raisin bread with 1 tablespoon light cream cheese
- 10 bite size cheese crackers
- 1 celery stalk filled with 2 teaspoons peanut butter
- 1 (1 ounce) piece fudge
- 1 mini bagel with a dab of cream cheese
- 3 mini egg rolls
- 2 medium size chocolate chip cookies
- 6 fortune cookies
- 1/2 cup sorbet
- 1 inch slice angel food cake
- 1 cup coleslaw
- 1 slice light bread with 2 ounces 97% fat free ham
50 Calorie Snacks
- 7 large shrimp
- 50 thin pretzel sticks
- 2 sesame breadsticks
- 2 cups air-popped popcorn
- 1/4 cantaloupe
- 2 frozen mini waffles, toasted
- 1 fig bar
- 2 chocolate Kisses
- 1 rice cake with 1 teaspoon jam
- 2 butter cookies
- 1 mini corn muffin with 1 teaspoon all-fruit spread
- 10 cherries
- 1 medium peach
- 5 saltine crackers
- 1 mini box of raisins
- 5 malted-milk balls
- 100 semisweet chocolate mini-pieces
- 2 lollipops
- 16 roasted peanuts
- 1 cup strawberries
- 4 animal crackers
- 2 pitted dates
- 1 cup watermelon pieces
- 1/2 cup unsweetened applesauce
- 1 chocolate sandwich cookie
- 1 cup vegetable juice cocktail
- 1/2 cup mango slices
- 12 plain candy coated chocolate pieces
- 5 cashews
Nashville "Fried" Chicken
6Servings
443 Calories/serving
10.6 grams Fat
3 cups Italian-style breadcrumbs
2 tablespoons paprika
2 tablespoons garlic salt
1 tablespoon cayenne pepper
2 cups 1.5 percent buttermilk
12 chicken pieces (6 breast halves, 6 thighs), skin removed
Butter-flavored vegetable-oil cooking spray
Heat oven to 400. Combine first four ingredients in a shallow bowl. Place buttermilk in another shallow bowl and dip chicken pieces in buttermilk, then dredge them in breadcrumb mixture. Place chicken pieces, meaty side up, in a large baking pan and coal generously with cooking spray. Bake 40 minutes or until internal temperature reaches 170 for breast and 180 for thighs.
443 Calories/serving
10.6 grams Fat
3 cups Italian-style breadcrumbs
2 tablespoons paprika
2 tablespoons garlic salt
1 tablespoon cayenne pepper
2 cups 1.5 percent buttermilk
12 chicken pieces (6 breast halves, 6 thighs), skin removed
Butter-flavored vegetable-oil cooking spray
Heat oven to 400. Combine first four ingredients in a shallow bowl. Place buttermilk in another shallow bowl and dip chicken pieces in buttermilk, then dredge them in breadcrumb mixture. Place chicken pieces, meaty side up, in a large baking pan and coal generously with cooking spray. Bake 40 minutes or until internal temperature reaches 170 for breast and 180 for thighs.
Date-Nut Rounds with Cream Cheese
6 Servings
42 Calories/serving
1 gram fat/serving
Points value - 1
6 thin (1/4 " thick) slices date-nut bread
3 teaspoons fat-free cream cheese
3 teaspoons orange marmalade
Cut each slice of bread with a 2 inch cookie cutter to make 6 rounds. Save the scraps to chop finely, toast, and sprinkle over cooked fruit.
Spread each round with 1/2 teaspoon each of the cream cheese and marmalade.
42 Calories/serving
1 gram fat/serving
Points value - 1
6 thin (1/4 " thick) slices date-nut bread
3 teaspoons fat-free cream cheese
3 teaspoons orange marmalade
Cut each slice of bread with a 2 inch cookie cutter to make 6 rounds. Save the scraps to chop finely, toast, and sprinkle over cooked fruit.
Spread each round with 1/2 teaspoon each of the cream cheese and marmalade.
Wednesday, May 27, 2009
Cheese Manicotti
152 calories/serving
4 servings
4 manicotti shells
1 cup low-fat cottage cheese
1/2 cup herb-seasoned stuffing mix
1 2-ounce can mushroom stems and pieces, drained
2 tablespoons chopped green pepper
1 tablespoon grated parmesan cheese
1 tablespoon snipped parsley
1 1/2 teaspoon snipped chives
1/2 cup tomato sauce
1/4 teaspoon garlic powder
1/4 teaspoon Italian seasoning
2 teaspoons snipped chives
Cook manicotti according to package directions. Rinse with cold water. Drain and set aside. Place the cottage cheese in a food processor bowl or blender container. Cover and process until smooth. In a mixing bowl stir together the egg, stuffing mix, mushrooms, green pepper, parmesan cheese, parsley, and 1 1/2 teaspoon chives. Stir in cottage cheese. Spoon 1/4 of the cheese mixture into each manicotti shell. Place in a 10x6x2-inch baking dish.
In a small bowl, stir together the tomato sauce, garlic powder, and Italian seasoning. Pour the tomato mixture over the filled manicott shells. Sprinkle with left over chives.
Cover the baking dish with clear plastic wrap; vent by leaving a small area unsealed at the edge of the dish. Microwave on 50% power (med) for 8-10 minutes or until heated through.
4 servings
4 manicotti shells
1 cup low-fat cottage cheese
1/2 cup herb-seasoned stuffing mix
1 2-ounce can mushroom stems and pieces, drained
2 tablespoons chopped green pepper
1 tablespoon grated parmesan cheese
1 tablespoon snipped parsley
1 1/2 teaspoon snipped chives
1/2 cup tomato sauce
1/4 teaspoon garlic powder
1/4 teaspoon Italian seasoning
2 teaspoons snipped chives
Cook manicotti according to package directions. Rinse with cold water. Drain and set aside. Place the cottage cheese in a food processor bowl or blender container. Cover and process until smooth. In a mixing bowl stir together the egg, stuffing mix, mushrooms, green pepper, parmesan cheese, parsley, and 1 1/2 teaspoon chives. Stir in cottage cheese. Spoon 1/4 of the cheese mixture into each manicotti shell. Place in a 10x6x2-inch baking dish.
In a small bowl, stir together the tomato sauce, garlic powder, and Italian seasoning. Pour the tomato mixture over the filled manicott shells. Sprinkle with left over chives.
Cover the baking dish with clear plastic wrap; vent by leaving a small area unsealed at the edge of the dish. Microwave on 50% power (med) for 8-10 minutes or until heated through.
Tropical Tuna Melt
249 calories/serving
4 servings
1 8 1/4-ounce can crushed pineapple
3 tablespoons mayonnaise
1 teaspoon dijon style mustard
1 6 1/2-ounce can tuna (water packed), drained and flaked
1 small stalk celery, thinly sliced (1/4 cup)
2 english muffins, split and toasted
2 slices calorie-reduced american cheese or monterey jack cheese
Thoroughly drain the pineapple, reserving 1 teaspoon juice. Stir together the reserved juice, mayonnaise and mustard.
In a small bowl, stir together the drained pineapple, tuna and celery. Stir in salad dressing mixture. Arrange the toasted muffins in an 8x8x2-inch baking dish. Top each muffin half with some of the tuna mixture. Cut the cheese slices in half diagonally. Top each muffin half with one of the triangles of cheese. Microwave, uncovered on 100% power (high) for 1-2 minutes or till cheese is melted, rotating the dish a half-turn once.
4 servings
1 8 1/4-ounce can crushed pineapple
3 tablespoons mayonnaise
1 teaspoon dijon style mustard
1 6 1/2-ounce can tuna (water packed), drained and flaked
1 small stalk celery, thinly sliced (1/4 cup)
2 english muffins, split and toasted
2 slices calorie-reduced american cheese or monterey jack cheese
Thoroughly drain the pineapple, reserving 1 teaspoon juice. Stir together the reserved juice, mayonnaise and mustard.
In a small bowl, stir together the drained pineapple, tuna and celery. Stir in salad dressing mixture. Arrange the toasted muffins in an 8x8x2-inch baking dish. Top each muffin half with some of the tuna mixture. Cut the cheese slices in half diagonally. Top each muffin half with one of the triangles of cheese. Microwave, uncovered on 100% power (high) for 1-2 minutes or till cheese is melted, rotating the dish a half-turn once.
Spinach-Lasagna Rolls
253 calories/serving
6 servings
6 lasagna noodles
1 10-ounce package frozen chopped spinach, thawed
1/2 pound lean ground beef
1 medium onion, chopped
1 cup low-fat cottage cheese
1 slightly beaten egg yolk
1 teaspoon dried oregano, crushed
1 teaspoon dried basil, crushed
1 clove garlic, minced
1/4 teaspoon salt
1 15-ounce can tomato-herb sauce
1/4 cup grated parmesan cheese
Cook noodles according to package directions; drain. Thoroughly drain spinach, pressing out excess liquid. In a 1 1/2 quart casserole dish microwave spinach, covered, on 100% power (high) for 7-9 minutes or till done, stirring once. Drain.
Crumble beef into a 9-inch pie plate. Stir in onion. Microwave, uncovered, on 100% power (high) for 3-5 minutes or till beef is done, stirring twice to break up meat. Drain off fat.
Stir together cottage cheese, egg yolk, oregano, basil, garlic, and salt. Stir cottage cheese mixture and meat mixture into spinach. Spread some spinach-meat mixture on each lasagna noodle. Roll up jelly-roll style, starting with one short edge. Place, seam side down, in a 10x6x2-inch baking dish. Pour tomato-herb sauce over rolls. Microwave, uncovered, on 100% power (high) for 10-12 minutes or till heated through, rotating a half-turn twice. Transfer to individual plates. Sprinkle some of the parmesan cheese on each roll.
6 servings
6 lasagna noodles
1 10-ounce package frozen chopped spinach, thawed
1/2 pound lean ground beef
1 medium onion, chopped
1 cup low-fat cottage cheese
1 slightly beaten egg yolk
1 teaspoon dried oregano, crushed
1 teaspoon dried basil, crushed
1 clove garlic, minced
1/4 teaspoon salt
1 15-ounce can tomato-herb sauce
1/4 cup grated parmesan cheese
Cook noodles according to package directions; drain. Thoroughly drain spinach, pressing out excess liquid. In a 1 1/2 quart casserole dish microwave spinach, covered, on 100% power (high) for 7-9 minutes or till done, stirring once. Drain.
Crumble beef into a 9-inch pie plate. Stir in onion. Microwave, uncovered, on 100% power (high) for 3-5 minutes or till beef is done, stirring twice to break up meat. Drain off fat.
Stir together cottage cheese, egg yolk, oregano, basil, garlic, and salt. Stir cottage cheese mixture and meat mixture into spinach. Spread some spinach-meat mixture on each lasagna noodle. Roll up jelly-roll style, starting with one short edge. Place, seam side down, in a 10x6x2-inch baking dish. Pour tomato-herb sauce over rolls. Microwave, uncovered, on 100% power (high) for 10-12 minutes or till heated through, rotating a half-turn twice. Transfer to individual plates. Sprinkle some of the parmesan cheese on each roll.
Barbecue Beef Tortillas
339 Calories/serving
4 Servings
A quickly made tossed salad plus these spicy tortillas make a complete meal.
1 pound beef flank steak, trimmed
1/2 cup chopped onion
1/4 cup chopped celery
1 tablespoon vinegar
1 teaspoon dry mustard
1 teaspoon chili powder
1/2 teaspoon dried basil, crushed
1/4 teaspoon salt
1/4 teaspoon garlic powder
2 teaspoons cornstarch
1 8-ounce can tomato sauce
1 teaspoon brown sugar
4 8-inch flour tortillas
2 tablespoons snipped chives (optional)
Partially freeze meat. Very thinly slice across the grain into bite-size strips; set aside. In a 2-quart casserole stir together onion, celery, vinegar, dry mustard, chili powder, basil, salt, garlic powder, and 1 tablespoon water. Stir in meat. Microwave, covered, on 100% power (high) for 3 minutes. Stir. Microwave, covered, on 50% power (med) about 20 minutes more or until meat is tender, stirring twice.
Stir together cornstarch and 1 tablespoon cold water. Stir cornstarch mixture, tomato sauce and brown sugar into the meat mixture. Microwave, uncovered, on 100% power (high) for 3-4 minutes or till thickened and bubbly, stirring every minute.
Place about 1/3 cup of the meat mixture in center of each tortilla. Roll up and place, seam side down, on a nonmetal serving platter. Spoon remaining meat mixture over tortillas. Microwave, uncovered, on 100% power (high) for 1-2 minutes or until heated through, rotating plate a half-turn once. Top with snipped chives, if desired.
4 Servings
A quickly made tossed salad plus these spicy tortillas make a complete meal.
1 pound beef flank steak, trimmed
1/2 cup chopped onion
1/4 cup chopped celery
1 tablespoon vinegar
1 teaspoon dry mustard
1 teaspoon chili powder
1/2 teaspoon dried basil, crushed
1/4 teaspoon salt
1/4 teaspoon garlic powder
2 teaspoons cornstarch
1 8-ounce can tomato sauce
1 teaspoon brown sugar
4 8-inch flour tortillas
2 tablespoons snipped chives (optional)
Partially freeze meat. Very thinly slice across the grain into bite-size strips; set aside. In a 2-quart casserole stir together onion, celery, vinegar, dry mustard, chili powder, basil, salt, garlic powder, and 1 tablespoon water. Stir in meat. Microwave, covered, on 100% power (high) for 3 minutes. Stir. Microwave, covered, on 50% power (med) about 20 minutes more or until meat is tender, stirring twice.
Stir together cornstarch and 1 tablespoon cold water. Stir cornstarch mixture, tomato sauce and brown sugar into the meat mixture. Microwave, uncovered, on 100% power (high) for 3-4 minutes or till thickened and bubbly, stirring every minute.
Place about 1/3 cup of the meat mixture in center of each tortilla. Roll up and place, seam side down, on a nonmetal serving platter. Spoon remaining meat mixture over tortillas. Microwave, uncovered, on 100% power (high) for 1-2 minutes or until heated through, rotating plate a half-turn once. Top with snipped chives, if desired.
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