1.
Quick and Creamy Grape-Orange Shake
2. Quick
Cassata
3. Quick
Microwave Pepper Pork
4. Quick
Oriental Salad
5. Quick
Vegetable Medley
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1. Recipe: Quick and Creamy Grape-Orange
Shake
Servings: 2
Preparation Time: 5 min.
Cooking Time: 0 min.
This recipe considered:
Low Fat
Low Sodium
Low Cholester ol
Ingredients:
1 cup green or red seedless grapes, halved
1 orange, peeled and quartered
1 tsp. honey (optional)
1 banana, peeled
8 ice cubes, crushed
Cooking Directions:
Puree grapes, banana, and orange in blender or
food processor. Add honey if desired and ice.
Blend until well mixed. Garnish with a handful
of grapes.
Source:
5 A Day
Per Serving: calories 168, fat 2.2g, calories
from fat 12%, protein 2.0g, cholesterol 0.0mg,
dietary fiber 4.5g
Nutrients Exchanges
Calories 168 Milk Exchanges 0.0
Protein 2.0g Vegetable Exchanges 0.0
Carbohydrates 42.5g Fruit Exchanges 2.9
Dietary Fiber 4.5g Bread Exchanges 0.0
Sugar 35.8g Other Carbohydrates/Sugar Exchanges
0.0
Fat Total 2.2g Lean Meat Exchanges 0.0
Saturated Fat 0.4g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 0.7g Fat Exchanges 0.0
Poly-unsaturated Fat 1.1g
% Calories from Fat 12%
Cholesterol 0.0mg
Sodium 5.0mg
Vitamins Minerals
Vitamin A 26.5IU Calcium 42.2mg
Thiamin (B1) 1.7mg Copper 1.6mg
Riboflavin (B2) 0.8mg Iron 0.6mg
Niacin (B3) 0.9mg Magnesium 37.6mg
Vitamin B6 1.0mg Manganese 0.8mg
Vitamin B12 0.0mcg Phosphorus 37.1mg
Vitamin C 51.7mg Potassium 614.0mg
Vitamin E 1.4IU Selenium 9.2mcg
Folate 39.8mcg Sodium 5.0mg
Pantothenic Acid 0.6mg Zinc 1.3mg
Source:
Nubella
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2. Recipe: Quick Cassata
Servings: 12
Preparation Time: 10 min.
Cooking Time: 0 min.
Ingredients:
1 Lbs. lowfat ricotta cheese
1/4 cup sugar
2 oz. semisweet chocolate chips, chopped
1 tsp. orange zest
1/3 cup Grand Marnier or other orange liqueur
2 Tbs. orange juice
1 frozen pound cake, 16 oz each
plastic wrap
tsp. powdered sugar
This Recipe is considered:
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Place ricotta and sugar in a food processor or
blender and process until smooth. Transfer to a
bowl and fold in chocolate and orange zest.
Combine liqueur and orange juice in another
bowl. Cut cake horizontally into 4 layers. Place
bottom layer on a serving dish and brush with
1/4 liqueur mixture. Spread with 1/3 cheese
mixture. Top with next cake layer and repeat
with remaining cake slices, liqueur and cheese
mixtures, reserving 1/4 of the liqueur to brush
over top of cake. Wrap with plastic wrap and refrigerate
until serving time. Cut into thin slices and
serve dusted with powdered sugar.
Per Serving: calories 116, fat 4.6g, calories
from fat 36%, protein 4.7g, cholesterol 16.9mg,
dietary fiber 0.3g
Nutrients Exchanges
Calories 116 Milk Exchanges 0.0
Protein 4.7g Vegetable Exchanges 0.0
Carbohydrates 10.6g Fruit Exchanges 0.0
Dietary Fiber 0.3g Bread Exchanges 0.0
Sugar 9.6g Other Carbohydrates/Sugar Exchanges
0.5
Fat Total 4.6g Lean Meat Exchanges 0.6
Saturated Fat 3.0g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 1.5g Fat Exchanges 0.9
Poly-unsaturated Fat 0.2g
% Calories from Fat 36%
Cholesterol 16.9mg
Sodium 57.3mg
Vitamins Minerals
Vitamin A 47.1IU Calcium 105.7mg
Thiamin (B1) 0.2mg Copper 0.2mg
Riboflavin (B2) 0.2mg Iron 0.4mg
Niacin (B3) 0.4mg Magnesium 11.6mg
Vitamin B6 0.1mg Manganese 0.1mg
Vitamin B12 0.1mcg Phosphorus 79.5mg
Vitamin C 1.5mg Potassium 73.0mg
Vitamin E 0.2IU Selenium 1.2mcg
Folate 6.2mcg Sodium 57.3mg
Pantothenic Acid 0.1mg Zinc 0.6mg
Source: Nubella
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3. Recipe: Quick Microwave Pepper Pork
Servings: 2
Preparation Time: 5 min.
Cooking Time: 5 min.
Ingredients:
1/2 Lbs. boneless pork leg, cut in .25 x .5 inch
strips
1 mediumonion\cooked, thinly sliced
1/2 tsp. chili powder
1/4 tsp. ground cumin
1/8 tsp. garlic powder (optional)
1 red bell pepper\cooked, seeded and thinly
sliced
1 green bell pepper\cooked, seeded and thinly
sliced
This Recipe is considered:
Low Sodium
Cooking Directions:
Combine first 5 ingredients in a microwave-safe
casserole. Cover with waxed paper. Microwave on
high 3-4 minutes, or until pork is no longer
pink, stirring well after each minute. Add
pepper strips and re-cover. Microwave on high
30-60 seconds or until peppers are of desired
doneness
Per Serving: calories 206, fat 7.1g, calories
from fat 31%, protein 27.3g, cholesterol 81.9mg,
dietary fiber 1.2g
Nutrients Exchanges
Calories 206 Milk Exchanges 0.0
Protein 27.3g Vegetable Exchanges 1.3
Carbohydrates 6.8g Fruit Exchanges 0.0
Dietary Fiber 1.2g Bread Exchanges 0.0
Sugar 3.7g Other Carbohydrates/Sugar Exchanges
0.0
Fat Total 7.1g Lean Meat Exchanges 0.0
Saturated Fat 2.7g Very Lean Meat/Protein
Exchanges 3.4
Mono-unsaturated Fat 3.4g Fat Exchanges 0.9
Poly-unsaturated Fat 1.0g
% Calories from Fat 31%
Cholesterol 81.9mg
Sodium 64.0mg
Vitamins Minerals
Vitamin A 104.5IU Calcium 21.7mg
Thiamin (B1) 1.1mg Copper 0.6mg
Riboflavin (B2) 0.5mg Iron 1.5mg
Niacin (B3) 4.5mg Magnesium 34.6mg
Vitamin B6 0.4mg Manganese 0.3mg
Vitamin B12 0.6mcg Phosphorus 266.1mg
Vitamin C 47.9mg Potassium 474.3mg
Vitamin E 1.0IU Selenium 30.5mcg
Folate 14.8mcg Sodium 64.0mg
Pantothenic Acid 0.9mg Zinc 2.7mg
Source: Nubella
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4. Recipe: Quick Oriental Salad
Servings: 4
Preparation Time: 5 min.
Cooking Time: 0 min.
Ingredients:
1 Lbs. packaged spinach salad
1 cup sliced water chestnuts
1/2 Lbs. mandarin orange segments, undrained
This Recipe is considered:
Low Fat
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Serve spinach sprinkled with water chestnuts and
tossed with orange segments and their juice.
Per Serving: calories 69, fat 1.4g, calories
from fat 19%, protein 3.9g, cholesterol 0.0mg,
dietary fiber 5.6g
Nutrients Exchanges
Calories 69 Milk Exchanges 0.0
Protein 3.9g Vegetable Exchanges 1.8
Carbohydrates 15.0g Fruit Exchanges 0.4
Dietary Fiber 5.6g Bread Exchanges 0.0
Sugar 7.1g Other Carbohydrates/Sugar Exchanges
0.0
Fat Total 1.4g Lean Meat Exchanges 0.0
Saturated Fat 0.9g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 0.3g Fat Exchanges 0.0
Poly-unsaturated Fat 0.3g
% Calories from Fat 19%
Cholesterol 0.0mg
Sodium 108.5mg
Vitamins Minerals
Vitamin A 981.4IU Calcium 132.8mg
Thiamin (B1) 1.1mg Copper 1.1mg
Riboflavin (B2) 0.4mg Iron 2.8mg
Niacin (B3) 0.8mg Magnesium 77.7mg
Vitamin B6 0.6mg Manganese 0.2mg
Vitamin B12 0.0mcg Phosphorus 56.5mg
Vitamin C 48.6mg Potassium 495.5mg
Vitamin E 0.5IU Selenium 0.4mcg
Folate 106.9mcg Sodium 108.5mg
Pantothenic Acid 0.3mg Zinc 0.3mg
Source: Nubella
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5. Recipe: Quick Vegetable
Medley
Servings: 6
Preparation Time: 5 min.
Cooking Time: 10 min.
Ingredients:
3 cup frozen mixed vegetables, thawed, include
broccoli, cauliflower and carrots
1 cup white wine
1 Tbs. fresh dill, minced
1 tsp. garlic, minced
1 Tbs. fresh lemon juice
salt and pepper, to taste
This Recipe is considered:
Low Fat
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Combine all ingredients in a saucepan and cook
over medium high heat for 5-6 minutes. Remove
the vegetables with a slotted spoon and keep
warm. Bring the liquid remaining in the pot to a
boil. Lower the heat and reduce by 1/3 . Pour
over the cooked vegetables and serve.
Per Serving: calories 82, fat 1.0g, calories
from fat 11%, protein 2.7g, cholesterol 0.0mg,
dietary fiber 4.0g
Nutrients Exchanges
Calories 82 Milk Exchanges 0.0
Protein 2.7g Vegetable Exchanges 0.0
Carbohydrates 12.6g Fruit Exchanges 0.0
Dietary Fiber 4.0g Bread Exchanges 0.8
Sugar 3.3g Other Carbohydrates/Sugar Exchanges
0.0
Fat Total 1.0g Lean Meat Exchanges 0.0
Saturated Fat 0.3g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 0.1g Fat Exchanges 0.6
Poly-unsaturated Fat 0.7g
% Calories from Fat 11%
Cholesterol 0.0mg
Sodium 34.0mg
Vitamins Minerals
Vitamin A 390.2IU Calcium 27.5mg
Thiamin (B1) 0.8mg Copper 0.8mg
Riboflavin (B2) 0.3mg Iron 0.9mg
Niacin (B3) 1.0mg Magnesium 24.3mg
Vitamin B6 0.7mg Manganese 0.6mg
Vitamin B12 0.0mcg Phosphorus 52.9mg
Vitamin C 4.3mg Potassium 191.0mg
Vitamin E 0.5IU Selenium 0.5mcg
Folate 17.9mcg Sodium 34.0mg
Pantothenic Acid 0.2mg Zinc 0.7mg
Source: Nubella
