Oneeda's Kitchen Blog

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Ingredients: Nutrition Facts for Asian Chicken and Cabbage

2 tablespoons hoisin sauce

1 clove garlic, crushed

1 teaspoon fresh grated ginger

4 skinless and boneless chicken breast halves

Nonfat cooking spray

1 teaspoon vegetable oil

1/2 cup onion, chopped

2 cups shredded green cabbage

2 cups shredded red cabbage

1 teaspoon sesame oil

1/2 teaspoon salt

1/2 teaspoon ground pepper

Directions:
1. Preheat broiler.
2. In a small bowl, use a fork to whisk together hoisin sauce, garlic and ginger.
3. Brush both sides of chicken with hoisin mixture. Spray broiler pan with cooking spray then place chicken on broiler pan and broil for 6 minutes on each side or until done and no longer pink in the middle.
4. Heat vegetable oil in a skillet over medium-high heat. Sauté onion for 2 minutes then add red and green cabbage and saute for 2 minutes or until cabbage starts to wilt.
5. Place cabbage in a medium bowl and add sesame oil, salt and pepper then toss to coat.
6. Serve chicken with a helping of cabbage on top.


TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1/4 of recipe (220 g)
Servings Per Recipe: 4
Amount per serving
Calories 194
Calories from fat 38
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 69 mg
Sodium 510 mg
Total Carbohydrates 9 g
Dietary Fiber 2 g
Sugars 0 g
Protein 29 g
Vitamin A 2%
Vitamin C 45%
Calcium 4%
Iron 8%


Ingredients for glaze: Nutrition Facts for Apricot-Glazed Salmon

1 1/2 cups apricot nectar (juice)

1/3 cup dried apricots, chopped

2 tablespoons honey

2 tablespoons low-sodium soy sauce

1 tablespoon grated fresh ginger

2 cloves garlic, minced

1/4 teaspoon cinnamon

1/8 teaspoon cayenne pepper

Lowfat cooking spray
1 12-ounce fresh skinless salmon fillet, about an inch thick*

*Nutrition Facts calculated using wild Coho salmon.

Directions:
1. In a small saucepan, stir in all ingredients for the glaze then bring to boiling at medium-high then reduce heat to medium-low and simmer, uncovered for about 20 minutes, stirring occasionally.
2.

Move oven rack to about 4 inches below broiler then turn on broiler. Spray a broiler pan with lowfat cooking spray then center salmon on pan then broil for about 10-12 minutes or until fish flakes easily when tested with a fork. Use a pastry brush to baste the fish with some of the apricot glaze every 3-4 minutes.

3.

Serve salmon with glaze.


TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1/4 of recipe (212 g)
Servings Per Recipe: 4
Amount per serving
Calories 247
Calories from fat 47
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 38 mg
Sodium 344 mg
Total Carbohydrates 30 g
Dietary Fiber 1 g
Sugars 14 g
Protein 20 g
Vitamin A 35%
Vitamin C 90%
Calcium 4%
Iron 8%


Ingredients: Nutrition Facts for Agua Fresca de Pepino

3 quarts water

3 cucumbers, peeled and chopped

1/2 cup freshly squeezed lime juice

1/4 cup sugar

Crushed ice (optional)

Slice of lime for garnish (optional)

Directions:
1. Pour 1/2 cup of the water and 1 cup of the cucumbers in blender. Blend until cucumbers are pureed then add more cucumbers and water until all cucumbers are pureed.
2. Using a fine-mesh sieve, strain cucumbers into a pitcher to remove seeds and pulp. Stir in remaining water, lime juice and sugar.
3. Chill before serving over crushed ice garnished with a slice of lime.

Other versions:
Instead of cucumbers, use tropical fruits like papayas, guava, pineapple or traditional fruits like orange, pink grapefruit, cantaloupe, watermelon or a combination of 2 or more.


TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1/4 of recipe (269 g)
Servings Per Recipe: 4
Amount per serving
Calories 86
Calories from fat 3
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 5 mg
Total Carbohydrates 21 g
Dietary Fiber 2 g
Sugars 12 g
Protein 2 g
Vitamin A 10%
Vitamin C 35%
Calcium 4%
Iron 4%


Ingredients: Nutrition Facts for Acorn Squash Cookies

3/4 cup firmly packed brown sugar

1/4 cup margarine, softened

3/4 cup mashed, cooked acorn squash

1 egg

1 1/4 cups whole wheat flour

1/2 tsp. baking powder

1/4 tsp. baking soda

1/2 tsp cinnamon

1/4 tsp salt

1/8 tsp. nutmeg

Lowfat cooking spray

Directions:
1. Preheat oven to 350º.
2. Cream sugar and margarine at medium speed until light and fluffy.
3. Add mashed squash and egg; beat well.
4. In a medium bowl, combine flour, baking powder, baking soda, cinnamon, salt and nutmeg. Then add dry ingredients to the squash mixture, mixing well.
5. Drop dough by heaping tablespoonfuls 2 inches apart onto cookie sheets sprayed with cooking spray.
6. Bake at 350º for 15-18 minutes. Makes 20-25 cake-like cookies.


TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1 cookie (28 g)
Servings Per Recipe: 24
Amount per serving
Calories 101
Calories from fat 53
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 118 mg
Total Carbohydrates 12 g
Dietary Fiber 1 g
Sugars 7 g
Protein 1 g
Vitamin A 10%
Vitamin C 0%
Calcium 2%
Iron 2%


Ingredients: Nutrition Facts for Banana Raisin Muffins

1/2 cup sugar

1 teaspoon baking soda

1/4 teaspoon salt

3/4 cup flour

3/4 cup whole wheat flour

1/4 cup vegetable oil

1/4 cup skim milk

2 medium bananas, mashed (1 cup)

1 teaspoon vanilla

1/3 cup raisins (optional)

Directions:
1.

Preheat oven to 375º F.

2.

Measure sugar, baking soda, salt and flour into a bowl. Stir well to combine ingredients.

3.

Add oil, milk, mashed bananas and vanilla; mix just until flour is moistened.

4.

Fold in raisins.

5.

Use a non-stick muffin pan, muffins paper, or coat the pan with oil or cooking spray. Fill muffin cups 2/3 full with batter.

6.

Bake 15-20 minutes or until golden brown. Remove from pan right away.


TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1 muffin (115 g)
Servings Per Recipe: 6
Amount per serving
Calories 315
Calories from fat 90
Total Fat 10 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 321 mg
Total Carbohydrates 55 g
Dietary Fiber 4 g
Sugars 16 g
Protein 5 g
Vitamin A 0%
Vitamin C 8%
Calcium 4%
Iron 10%


Ingredients: Nutrition Facts for Black Bean and Corn Dip

1 – 15 oz. can black beans, drained and rinsed or 2 cups black beans cooked at home

2 cups cooked fresh, frozen or canned corn

2 green onions, sliced

1/2 cup plain nonfat yogurt

1/2 teaspoon thyme

1/2 teaspoon chili powder

Black pepper to taste

Directions:
1. Place all ingredients in a blender. Blend for about 20 seconds or until all ingredients are smooth.
2. If the dip is too thick, stir in two tablespoons of yogurt.


TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1/4 cup (69 g)
Servings Per Recipe: 12
Amount per serving
Calories 68
Calories from fat 3
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 77 mg
Total Carbohydrates 13 g
Dietary Fiber 3 g
Sugars 0 g
Protein 4 g
Vitamin A 0%
Vitamin C 4%
Calcium 4%
Iron 4%


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