1. Quick
and Creamy Grape-Orange Shake
2. Quick
Apple-Raisin Sauce
3. Quick Creamy Polenta
4. Quick
Creole Spice
5. Quick
Oriental Salad
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1. Quick and Creamy Grape-Orange
Shake
This Recipe is considered:
Low
Fat
Low Cholesterol
Low Sodium
Servings: 2
Preparation Time: 5 min.
Cooking Time: 0 min.
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. Quick Apple-Raisin Sauce
This Recipe is considered:
Low
Fat
Low Calorie
Low Cholesterol
Low Sodium
Servings: 8
Preparation Time: 10 min.
Cooking Time: 10 min.
Ingredients:
1-1/4 cups apple juice
1/2 cup apple butter
2 Tbs. molasses
1/2 cup dark raisins
1/2 tsp. orange zest
1/4 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/8 tsp. brown sugar
Cooking Directions:
Combine all ingredients and add to a saucepan.
Bring to boil over low heat, reduce heat, and
then simmer for about 5-6 minutes. Serving
size about 1/4 cup .
Per Serving: calories 97, fat 0.8g, calories
from fat 7%, protein 0.6g, cholesterol 0.0mg,
dietary fiber 0.8g
Nutrients Exchanges
Calories 97 Milk Exchanges 0.0
Protein 0.6g Vegetable Exchanges 0.0
Carbohydrates 25.0g Fruit Exchanges 0.8
Dietary Fiber 0.8g Bread Exchanges 0.0
Sugar 23.5g Other Carbohydrates/Sugar
Exchanges 0.7
Fat Total 0.8g Lean Meat Exchanges 0.0
Saturated Fat 0.2g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 0.3g Fat Exchanges 0.0
Poly-unsaturated Fat 0.3g
% Calories from Fat 7%
Cholesterol 0.0mg
Sodium 4.4mg
Vitamins Minerals
Vitamin A 0.2IU Calcium 20.4mg
Thiamin (B1) 0.1mg Copper 0.3mg
Riboflavin (B2) 0.3mg Iron 0.7mg
Niacin (B3) 0.3mg Magnesium 17.7mg
Vitamin B6 0.2mg Manganese 0.2mg
Vitamin B12 0.0mcg Phosphorus 15.6mg
Vitamin C 1.2mg Potassium 216.1mg
Vitamin E 0.2IU Selenium 4.1mcg
Folate 0.5mcg Sodium 4.4mg
Pantothenic Acid 0.4mg Zinc 0.3mg
Source: Nubella
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3. Quick Creamy Polenta
This Recipe is considered:
Low
Fat
Low Calorie
Low Cholesterol
Sugar Free
Servings: 12
Preparation Time: 5 min.
Cooking Time: 10 min.
Ingredients:
4 cup water
2 cup cornmeal
1 tsp. salt
1/8 tsp. pepper, optional
Cooking Directions:
Heat water to boiling in large saucepan;
gradually whisk in cornmeal and salt. Reduce
heat and simmer, whisking constantly,
until thickened, about 10 minutes. Season to
taste with pepper. Courtesy American Dry Bean
Board.
Per Serving: calories 84, fat 0.3g, calories
from fat 3%, protein 2.0g, cholesterol 0.0mg,
dietary fiber 1.7g
Nutrients Exchanges
Calories 84 Milk Exchanges 0.0
Protein 2.0g Vegetable Exchanges 0.0
Carbohydrates 17.9g Fruit Exchanges 0.0
Dietary Fiber 1.7g Bread Exchanges 1.1
Sugar 0.0g Other Carbohydrates/Sugar Exchanges
0.0
Fat Total 0.3g Lean Meat Exchanges 0.0
Saturated Fat 0.1g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 0.1g Fat Exchanges 0.0
Poly-unsaturated Fat 0.2g
% Calories from Fat 3%
Cholesterol 0.0mg
Sodium 198.0mg
Vitamins Minerals
Vitamin A 9.4IU Calcium 3.7mg
Thiamin (B1) 0.2mg Copper 0.9mg
Riboflavin (B2) 0.1mg Iron 1.1mg
Niacin (B3) 1.2mg Magnesium 10.4mg
Vitamin B6 0.1mg Manganese 0.1mg
Vitamin B12 0.0mcg Phosphorus 19.4mg
Vitamin C 0.0mg Potassium 37.6mg
Vitamin E 0.1IU Selenium 1.8mcg
Folate 11.0mcg Sodium 198.0mg
Pantothenic Acid 0.1mg Zinc 0.5mg
Source: Nubella
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4. Quick Creole Spice
This Recipe is considered:
Low Fat
Low Calorie
Low Cholesterol
Servings: 8
Preparation Time: 5 min.
Cooking Time: 0 min.
Ingredients:
3/4 tsp. salt
1/2 tsp. cayenne pepper
1/4 tsp. finely groundblack pepper
1/2 tsp. dried basil
1/4 tsp. dried thyme
1/2 tsp. dried oregano
1/4 tsp. garlic powder
Cooking Directions:
Mix all ingredients and store in an air-tight
container. Use as seasoning to taste. Courtesy
American Dry Bean Board.
Per Serving: calories 1, fat 0.0g, calories
from fat 19%, protein 0.1g, cholesterol 0.0mg,
dietary fiber 0.2g
Nutrients Exchanges
Calories 1 Milk Exchanges 0.0
Protein 0.1g Vegetable Exchanges 0.0
Carbohydrates 0.3g Fruit Exchanges 0.0
Dietary Fiber 0.2g Bread Exchanges 0.0
Sugar 0.1g Other Carbohydrates/Sugar Exchanges
0.0
Fat Total 0.0g Lean Meat Exchanges 0.0
Saturated Fat 0.0g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 0.0g Fat Exchanges 0.0
Poly-unsaturated Fat 0.0g
% Calories from Fat 19%
Cholesterol 0.0mg
Sodium 218.2mg
Vitamins Minerals
Vitamin A 6.3IU Calcium 5.0mg
Thiamin (B1) 0.0mg Copper 0.0mg
Riboflavin (B2) 0.0mg Iron 0.2mg
Niacin (B3) 0.0mg Magnesium 1.1mg
Vitamin B6 0.0mg Manganese 0.0mg
Vitamin B12 0.0mcg Phosphorus 1.5mg
Vitamin C 0.2mg Potassium 9.2mg
Vitamin E 0.0IU Selenium 0.1mcg
Folate 0.8mcg Sodium 218.2mg
Pantothenic Acid 0.0mg Zinc 0.0mg
Source: Nubella
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5. Quick Oriental Salad
This Recipe is considered:
Low
Fat
Low Calorie
Low Cholesterol
Low Sodium
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
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
