1. Yellow
Rice with Raisins
2. YET
ANOTHER BROWNIE RECIPE
3. Yosemite
Chicken Stew and Dumplings
4. Zucchini
& Cheese Quesadillas
5. Zucchini
Lasagna
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1. Yellow Rice with Raisins
Recipe By :
TheSmilingCook
Serving Size : 8
Preparation Time :0:00
Categories : rice
Amount Measure
Ingredient -- Preparation Method
-------- ------------
--------------------------------
2
cups
long-grain white rice
5
cups
water
1
teaspoon turmeric
1/2 cup
seedless raisins
1
teaspoon sugar
1
teaspoon salt
Mix all the dry ingredients, add the water in a
large saucepan and bring to a b
oil,
Boil for 1 minute, reduce heat cover saucepan
with close fitting lid and let si
mmer until all the water
has evaporated and the rice is nice and fluffy.
- - - - - - - - - - - - - - - - - -
Serving Ideas : Serve with bobotie
Source: recipesource.com
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2. YET ANOTHER BROWNIE RECIPE
Recipe By :
Serving Size : 1
Preparation Time :0:00
Categories : Cakes
Desserts
Cyberealm
Amount Measure
Ingredient -- Preparation Method
-------- ------------
--------------------------------
1/2 c
Walnuts (optional)
2
oz
Unsweetened Chocolate
1/4 lb
Unsalted Butter
1
c
Sugar
1/2 c
All Purpose Flour
2
lg
Eggs
1) Preheat oven to 350 F. Butter an 8
inch square cake
pan and set aside.
2) Chop the walnuts in the bowl of a food
processor
fitted with a steel knife and set aside.
3) Chop the chocolate into small pieces
and melt with
the butter in the top of a double boiler
over hot, not boiling water.
Stir until smooth.
4) Remove from the heat, and stir in the
sugar, then
the flour, then the eggs, then the nuts.
Pour into the prepared pan and
smooth the top.
5) Bake 20 to 25 minutes. Brownies will
pull away from
the sides of the pan. Allow brownies to
cool in the pan on a rack.
Cut into squares.
To freeze brownies, place in a sigle
layer and protect
them first with plastic wrap and then
with aluminum
foil.
Source: recipesource.com
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3. Yosemite Chicken Stew and
Dumplings
Skinless chicken is the basis of this delicious
stew with cornmeal dumplings made with low–fat
milk.
For the stew:
1 lb skinless, boneless chicken meat,
cut into 1–inch cubes
1/2 cup onion, coarsely chopped
1 medium carrot, peeled and thinly sliced
1 stalk celery, thinly sliced
1/4 tsp salt
to taste black pepper
1 pinch ground cloves
1 bay leaf
3 cups water
1 tsp cornstarch
1 tsp dried basil
1 package (10 oz) frozen peas
For
the cornmeal dumplings:
1 cup yellow cornmeal
3/4 cup sifted all–purpose flour
2 tsp baking powder
1/2 tsp salt
1 cup low–fat (1%) milk
1 Tbsp vegetable oil
For
the stew:
Place chicken, onion, carrot, celery, salt,
pepper, cloves, bay leaf, and water in a large
saucepan. Heat to boiling; cover and reduce heat
to simmer. Cook about 1/2 hour or until chicken
is tender.
Remove chicken and vegetables from broth. Strain
broth.
Skim fat from broth; measure and, if necessary,
add water to make 3 cups liquid.
Mix cornstarch with 1 cup cooled broth by
shaking vigorously in a jar with a
tight–fitting lid.
Pour into saucepan with remaining broth; cook,
stirring constantly, until mixture comes to a
boil and is thickened.
Add basil, peas, and reserved vegetables to
sauce; stir to combine.
Add chicken and heat slowly to boiling while
preparing cornmeal dumplings.
For the dumplings:
Mix together cornmeal, flour, baking powder, and
salt into a large mixing bowl.
Mix together milk and oil. Add milk mixture all
at once to dry ingredients; stir just enough to
moisten flour and evenly distribute liquid.
Dough will be soft.
Drop by full tablespoons on top of braised meat
or stew. Cover tightly; heat to boiling.
Reduce heat (do not lift cover) to simmering and
steam about 20 minutes. Yield: 6 servings –
Serving size: 1–1/4 cup stew with 2 dumplings
Each serving provides:
Calories: 307
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 471 mg
Source: "Stay Young at Heart Recipes"
from the National Heart, Lung and Blood
Institute
Heart Healthy-iVillage
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4. Zucchini & Cheese
Quesadillas
Serves 6
Enjoy, but use caution and don’t overdo on
this one—it’s high in sodium!
Ingredients
3 small zucchini
3-3/8 tsp. kosher salt
1-1/2 c. grated non-fat mozzarella cheese
3 Tbsp. minced red onion
2 Tbsp. canned, diced mild chilies
1 Tbsp. minced cilantro
12 low-fat flour tortillas (6-inch)
Preparation
Trim ends from zucchini and grate in a food
processor or on the coarse side of a hand
grater. Put grated zucchini in a sieve or
colander, toss with salt to wilt slightly. Let
drain 5 minutes, then squeeze dry.
Preheat oven to 500 degrees, or prepare a
medium-hot charcoal fire.
Spray 1 or 2 baking sheet(s) lightly with
nonstick spray.
Lay 6 tortillas flat on the baking sheet(s).
Spread each tortilla evenly with 1/4 c.
zucchini, 1/4 c. cheese, 1-1/2 tsp onion, 1 tsp.
diced chilies, and 1/2 tsp. cilantro. Top each
with one of the remaining tortillas, pressing
down gently to form a sandwich.
Cook using your preferred method:
Oven method: Bake quesadillas until cheese is
melted and tortillas begin to brown, 5-7
minutes.
Grill method: Grill quesadillas carefully over
indirect heat (not directly over coals), turning
once or twice, until cheese has melted and
tortillas begin to brown, 3-4 minutes. Serving
Size: 1 quesadilla (2 tortillas)
Exchanges Per Serving:
2 Starch
2 Meat
2-1/2 Fat
Carb Choice: 2
Source: Hearth Healthy Recipes-Christus Health
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5.
Zucchini Lasagna
1/2 lb lasagna noodles, cooked in
unsalted water
3/4 cup mozzarella cheese, part–skim
1 ½ cup fat free cottage cheese
¼ cup Parmesan cheese
1 ½ cup zucchini, raw, sliced
2 ½ cup tomato sauce, low sodium
2 tsp basil, dried
2 tsp oregano, dried
¼ cup onion, chopped
1 clove garlic
1/8 tsp black pepper
Preheat oven to 350° F. Lightly spray a 9 x 13
inch baking dish with vegetable oil spray. Set
aside.
In a small bowl, combine 1/8 cup mozzarella and
1 Tbsp Parmesan cheese. Mix well and set aside.
In a medium bowl, combine remaining mozzarella
and Parmesan cheese with all of the cottage
cheese. Mix well and set aside.
Combine tomato sauce with remaining ingredients.
Spread a thin layer of tomato sauce in the
bottom of the baking dish. Add about a third of
the noodles in a single layer. Spread half of
the cottage cheese mixture on top. Add a layer
of zucchini. Repeat layering. Add a thin coating
of sauce. Top with the noodles, sauce and
reserved cheese mixture. Cover with aluminum
foil.
Bake 30 to 40 minutes. Let stand 10 to 15
minutes. Cut into 6 portions.
Makes 6 servings – Serving size: 1 piece
Each serving provides:
Calories: 276
Total Fat: 5 g
Saturated fat: 2 g
Cholesterol: 11 mg
Magnesium: 55 mg
Potassium: 561 mg
Calcium: 216 mg
Sodium: 380 mg
Source–"The DASH Diet" from the
National Heart, Lung and Blood Institute
For more information on the benefits of a
heart–healthy diet, see
Heart
Healthy Diet.
Source: Heart Healthy-iVillage
