1. Nachos
2. Natalie's
Easy Best Bottom Roast Low
Calorie Low Cholesterol
3. Nectarine Berry Ice Low
Calorie Low Cholesterol Low Sodium Low Fat
4. New
Potatoes in White Wine Low
Calorie Low Cholesterol Low Sodium
5. Not-So-Sinful
Brownies Low Calorie Low Cholesterol
Low Sodium
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1. Recipe: Nachos
Categories: Appetizers, Microwave
Yield: 1 Servings
1 Bag
tortilla chips
Cheddar cheese
Jalapeno pepper; thinly sliced
Bean dip
Taco sauce
Chopped green onion
Guacamole dip
Spread tortilla chips on a 10 to 12 inch dinner
plate.
Spread a layer of bean dip - and a dab of taco
sauce.
Top with a small square of mild Cheddar cheese
and a slice of pepper.
Microwave at medium (50%) until cheese softens,
2 to 3 minutes.
Spread tortilla chips on a 10 to 12 inch dinner
plate.
Spread a layer of guacamole and top with chopped
green onions and strips of mild Cheddar cheese.
Microwave at medium (50%) until cheese softens,
2 to 3 minutes. Still other tortilla chips can
be covered with a small slice of cheese and
topped with a slice of jalapeno pepper and
microwaved.
Recipe by: diane@keyway.net
Posted to recipelu-digest Volume 01 Number 206
by "Diane Geary" <diane@keyway.net>
on Nov 6, 1997
Source: FreeGroups.net
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2. Natalie's Easy Best Bottom Roast
Servings: 10
Preparation Time: 5 min.
Cooking Time: 120 min.
Ingredients:
1 boneless beef roast, about 6 lb each
2 can cream of mushroom soup
2 package dry onion soup mix
oven roasting bag
This Recipe is considered:
Low Calorie
Low Cholesterol
Cooking Directions:
Preheat oven to 375° F. Place roast inside
roasting bag. Pour mushroom soup over meat.
Sprinkle onion soup mix over mushroom soup.
Close bag according to package directions. Roast
2-3 hours (2 for rare, 21/2 for medium, and 3
for well done meat). Serve roast with delicious
gravy in the bottom of the bag.
Per Serving: calories 103, fat 5.7g, calories
from fat 50%, protein 4.0g, cholesterol 8.1mg,
dietary fiber 1.0g
Nutrients Exchanges
Calories 103 Milk Exchanges 0.0
Protein 4.0g Vegetable Exchanges 0.0
Carbohydrates 8.7g Fruit Exchanges 0.0
Dietary Fiber 1.0g Bread Exchanges 0.6
Sugar 1.6g Other Carbohydrates/Sugar Exchanges
0.0
Fat Total 5.7g Lean Meat Exchanges 0.3
Saturated Fat 1.8g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 1.6g Fat Exchanges 0.9
Poly-unsaturated Fat 2.3g
% Calories from Fat 50%
Cholesterol 8.1mg
Sodium 1000.0mg
Vitamins Minerals
Vitamin A 0.2IU Calcium 27.7mg
Thiamin (B1) 0.2mg Copper 0.1mg
Riboflavin (B2) 0.5mg Iron 0.6mg
Niacin (B3) 1.0mg Magnesium 9.0mg
Vitamin B6 0.1mg Manganese 0.2mg
Vitamin B12 0.2mcg Phosphorus 61.7mg
Vitamin C 0.7mg Potassium 110.4mg
Vitamin E 1.1IU Selenium 2.2mcg
Folate 3.5mcg Sodium 1000.0mg
Pantothenic Acid 0.1mg Zinc 1.0mg
Source: Nubella
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3. Nectarine Berry Ice
Servings: 6
Preparation Time: 10 min.
Cooking Time: 0 min.
Ingredients:
3/4 cup apple juice, or white grape juice
1 cup red raspberries, pureed
5 ripe nectarine, pureed
This Recipe is considered:
Low Fat
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
In large bowl, combine all ingredients. Freeze
in freezer container or in ice cream maker
according to manufacturer's directions. Thirty
minutes before serving, process in food
processor and refreeze until serving. Source: 5
A Day
Per Serving: calories 92, fat 1.8g, calories
from fat 18%, protein 1.7g, cholesterol 0.0mg,
dietary fiber 3.6g
Nutrients Exchanges
Calories 92 Milk Exchanges 0.0
Protein 1.7g Vegetable Exchanges 0.0
Carbohydrates 22.1g Fruit Exchanges 1.5
Dietary Fiber 3.6g Bread Exchanges 0.0
Sugar 18.9g Other Carbohydrates/Sugar Exchanges
0.0
Fat Total 1.8g Lean Meat Exchanges 0.0
Saturated Fat 0.8g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 0.5g Fat Exchanges 0.0
Poly-unsaturated Fat 0.5g
% Calories from Fat 18%
Cholesterol 0.0mg
Sodium 0.9mg
Vitamins Minerals
Vitamin A 103.8IU Calcium 13.5mg
Thiamin (B1) 0.4mg Copper 1.2mg
Riboflavin (B2) 0.8mg Iron 0.4mg
Niacin (B3) 1.6mg Magnesium 15.6mg
Vitamin B6 0.6mg Manganese 0.8mg
Vitamin B12 0.0mcg Phosphorus 26.5mg
Vitamin C 12.8mg Potassium 357.8mg
Vitamin E 2.0IU Selenium 1.4mcg
Folate 10.4mcg Sodium 0.9mg
Pantothenic Acid 0.5mg Zinc 1.4mg
Source: Nubella
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4. New Potatoes in White Wine
Servings: 4
Preparation Time: 10 min.
Cooking Time: 20 min.
Ingredients:
1 Lbs. smallnew potatoes, scrubbed
1 Tbs. unsalted butter
1/2 cup dry white wine or chicken stock
1/8 tsp. salt (optional)
2 Tbs. parsley, chopped
1/2 tsp. dried dill, or 1-1/2 Tbs. fresh dill,
chopped
This Recipe is considered:
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Place potatoes in a steamer basket over boiling
water. Cover saucepan and steam 8-10
minutes or until tender. Remove from steamer
basket. Melt half the butter in a heavy nonstick
skillet over medium heat. Saute potatoes 4-5
minutes or until just crispy. Add wine and
remaining butter. Simmer over medium high heat 5
minutes or until liquid has thickened. Season
with salt and pepper to taste. Sprinkle with
parsley and dill and toss.
Per Serving: calories 112, fat 3.4g, calories
from fat 28%, protein 1.6g, cholesterol 7.8mg,
dietary fiber 1.4g
Nutrients Exchanges
Calories 112 Milk Exchanges 0.0
Protein 1.6g Vegetable Exchanges 0.0
Carbohydrates 15.6g Fruit Exchanges 0.0
Dietary Fiber 1.4g Bread Exchanges 0.8
Sugar 1.1g Other Carbohydrates/Sugar Exchanges
0.0
Fat Total 3.4g Lean Meat Exchanges 0.0
Saturated Fat 2.0g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 1.0g Fat Exchanges 1.0
Poly-unsaturated Fat 0.4g
% Calories from Fat 28%
Cholesterol 7.8mg
Sodium 6.2mg
Vitamins Minerals
Vitamin A 37.2IU Calcium 12.2mg
Thiamin (B1) 0.2mg Copper 0.2mg
Riboflavin (B2) 0.3mg Iron 0.5mg
Niacin (B3) 1.3mg Magnesium 21.2mg
Vitamin B6 0.3mg Manganese 0.3mg
Vitamin B12 0.0mcg Phosphorus 40.0mg
Vitamin C 12.4mg Potassium 325.7mg
Vitamin E 0.7IU Selenium 0.7mcg
Folate 10.6mcg Sodium 6.2mg
Pantothenic Acid 0.5mg Zinc 0.5mg
Source: Nubella
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5. Not-So-Sinful Brownies
Servings: 24
Preparation Time: 15 min.
Cooking Time: 25 min.
Ingredients:
1/4 cup vegetable oil
3 oz. unsweetened chocolate
1-1/4 cups granulated sugar
1/2 cup applesauce
4 egg white\cooked, lightly beaten or 2 whole
eggs, lightly beaten
1 tsp. vanilla extract
1 cup quick or old fashioned oatmeal, uncooked
1 cup all purpose flour
1 tsp. baking powder
1/4 tsp. salt (necessary)
2 Tbs. powdered sugar (optional)
This Recipe is considered:
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Preheat oven to 350° F. Lightly spray bottom
only of a 13 x 9 inch baking pan with nonstick
cooking spray. Combine oil and chocolate in a
saucepan over low heat. Simmer until chocolate
is melted, stirring frequently. Remove from heat
and cool slightly. Add sugar and applesauce and
mix well. Stir in egg whites or eggs and vanilla
and mix well. Combine oatmeal and next 3
ingredients in a bowl. Add to applesauce mixture
and mix well. Spread evenly in prepared pan. Bake
22-25 minutes or until center is almost set and
edges pull away from sides of pan. Do not
overbake. Cool completely. Sprinkle with
powdered sugar just before serving, if desired.
Cut into bars. Store loosely covered.
Per Serving: calories 115, fat 4.4g, calories
from fat 34%, protein 2.0g, cholesterol 0.0mg,
dietary fiber 1.1g
Nutrients Exchanges
Calories 115 Milk Exchanges 0.0
Protein 2.0g Vegetable Exchanges 0.0
Carbohydrates 18.1g Fruit Exchanges 0.0
Dietary Fiber 1.1g Bread Exchanges 0.4
Sugar 11.1g Other Carbohydrates/Sugar Exchanges
0.7
Fat Total 4.4g Lean Meat Exchanges 0.0
Saturated Fat 1.4g Very Lean Meat/Protein
Exchanges 0.1
Mono-unsaturated Fat 1.1g Fat Exchanges 0.8
Poly-unsaturated Fat 1.9g
% Calories from Fat 34%
Cholesterol 0.0mg
Sodium 43.1mg
Vitamins Minerals
Vitamin A 0.8IU Calcium 14.8mg
Thiamin (B1) 0.1mg Copper 0.2mg
Riboflavin (B2) 0.1mg Iron 0.7mg
Niacin (B3) 0.4mg Magnesium 17.9mg
Vitamin B6 0.1mg Manganese 0.4mg
Vitamin B12 0.0mcg Phosphorus 51.6mg
Vitamin C 0.1mg Potassium 79.7mg
Vitamin E 1.6IU Selenium 4.0mcg
Folate 2.7mcg Sodium 43.1mg
Pantothenic Acid 0.1mg Zinc 0.3mg
Source: Nubella
