Archive for the ‘Weight Loss Recipes’ Category
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2 tablespoons hoisin sauce |
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1 clove garlic, crushed |
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1 teaspoon fresh grated ginger |
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4 skinless and boneless chicken breast halves |
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Nonfat cooking spray |
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1 teaspoon vegetable oil |
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1/2 cup onion, chopped |
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2 cups shredded green cabbage |
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2 cups shredded red cabbage |
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1 teaspoon sesame oil |
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1/2 teaspoon salt |
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1/2 teaspoon ground pepper |
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| Directions: | |||
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| 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. | ||
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| Ingredients for glaze: |  |
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1 1/2 cups apricot nectar (juice) |
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1/3 cup dried apricots, chopped |
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2 tablespoons honey |
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2 tablespoons low-sodium soy sauce |
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1 tablespoon grated fresh ginger |
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2 cloves garlic, minced |
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1/4 teaspoon cinnamon |
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1/8 teaspoon cayenne pepper |
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| Lowfat cooking spray | |||
| 1 12-ounce fresh skinless salmon fillet, about an inch thick* | |||
| *Nutrition Facts calculated using wild Coho salmon. | |||
| Directions: | |||
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| 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. |
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| 3. |
Serve salmon with glaze. |
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3 quarts water |
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3 cucumbers, peeled and chopped |
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1/2 cup freshly squeezed lime juice |
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1/4 cup sugar |
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Crushed ice (optional) |
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Slice of lime for garnish (optional) |
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| Directions: | ||||
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| 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: | ||||
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| 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. | ||||
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3/4 cup firmly packed brown sugar |
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1/4 cup margarine, softened |
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3/4 cup mashed, cooked acorn squash |
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1 egg |
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1 1/4 cups whole wheat flour |
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1/2 tsp. baking powder |
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1/4 tsp. baking soda |
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1/2 tsp cinnamon |
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1/4 tsp salt |
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1/8 tsp. nutmeg |
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Lowfat cooking spray |
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| Directions: | |||
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| 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. | ||
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| Ingredients: |  |
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1/2 cup sugar |
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1 teaspoon baking soda |
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1/4 teaspoon salt |
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3/4 cup flour |
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3/4 cup whole wheat flour |
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1/4 cup vegetable oil |
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1/4 cup skim milk |
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2 medium bananas, mashed (1 cup) |
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1 teaspoon vanilla |
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1/3 cup raisins (optional) |
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| Directions: | |||
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| 1. |
Preheat oven to 375º F. |
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| 2. |
Measure sugar, baking soda, salt and flour into a bowl. Stir well to combine ingredients. |
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| 3. |
Add oil, milk, mashed bananas and vanilla; mix just until flour is moistened. |
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Fold in raisins. |
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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. |
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| 6. |
Bake 15-20 minutes or until golden brown. Remove from pan right away. |
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1 – 15 oz. can black beans, drained and rinsed or 2 cups black beans cooked at home |
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2 cups cooked fresh, frozen or canned corn |
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2 green onions, sliced |
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1/2 cup plain nonfat yogurt |
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1/2 teaspoon thyme |
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1/2 teaspoon chili powder |
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Black pepper to taste |
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| Directions: | |||
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| 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. | ||
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3 cups apples, cored and chopped |
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1 cup raspberries |
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2 tablespoons frozen orange juice concentrate |
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2 tablespoons honey |
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1 teaspoon cinnamon |
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1 teaspoon fresh lemon juice |
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| Directions: | |||
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| 1. | Preheat oven to 140º F. | ||
| 2. | Using a blender, blend 1 cup of apples, the raspberries and the orange juice concentrate until smooth. Add remaining apples and blend until smooth. Pour apple mixture in a medium sized bowl then stir in the honey, cinnamon and lemon juice. | ||
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Line a baking sheet with plastic wrap and tape to edges. Do not use wax paper or aluminum foil since it’s difficult to remove the fruit from these items. |
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Pour apple mixture on the plastic lined baking sheet and spread with a rubber spatula until it’s 1/8 inch thick. Leave about 1/2 inch of space open from edge of pan to allow fruit to expand while drying. |
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Bake in oven for 4-6 hours. Fruit leather is done when it is no longer sticky to the touch. When done, roll the fruit with the plastic wrap the long way. Cut into 2-inch pieces. Store pieces in an airtight container. |
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Oneeda's Kitchen Blog 