1. Talia's
Biscotti
2. Tangy
Beet Salad
3. Tangy Cheese and Chicken
Appetizers
4. Tender
Carrots with Apricots
5. Tutti-frutti
Smoothie
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1. Talia's Biscotti
Servings: 30
Preparation Time: 20 min.
Cooking Time: 50 min.
Ingredients:
2 cup all purpose flour
1 cup granulated sugar
1/2 cup blanched almonds, chopped and
toasted
3/4 tsp. baking soda
1/4 tsp. salt
1/2 tsp. vanilla extract
1/4 tsp. almond extract
2 egg
1 egg white\cooked
This Recipe is considered:
Low Fat
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Preheat oven to 350° F. Combine first 5
ingredients in a large bowl. In another
bowl, combine next 4 ingredients. Add to
first mixture, stirring until well-blended.
Gently knead the dough on a lightly floured
surface. Shape into a long roll, place on a
greased baking sheet, and flatten to about
1-0/1 inch thick. Bake for 30
minutes. Place on a wire rack and let cool
for 8-10 minutes. Cut roll into 0-1/2 inch
diagonal slices. Place on baking sheet. Bake
at 325° F for 10 minutes. Turn cookies over
and bake an additional 10 minutes.
Place on wire rack and let cool
completely (cookies will harden).
Per Serving: calories 69, fat 1.2g, calories
from fat 16%, protein 1.6g, cholesterol
12.5mg, dietary fiber 0.3g
Nutrients Exchanges
Calories 69 Milk Exchanges 0.0
Protein 1.6g Vegetable Exchanges 0.0
Carbohydrates 12.9g Fruit Exchanges 0.0
Dietary Fiber 0.3g Bread Exchanges 0.4
Sugar 6.9g Other Carbohydrates/Sugar
Exchanges 0.4
Fat Total 1.2g Lean Meat Exchanges 0.1
Saturated Fat 0.2g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 0.8g Fat Exchanges 0.2
Poly-unsaturated Fat 0.3g
% Calories from Fat 16%
Cholesterol 12.5mg
Sodium 58.5mg
Vitamins Minerals
Vitamin A 5.6IU Calcium 7.1mg
Thiamin (B1) 0.1mg Copper 0.1mg
Riboflavin (B2) 0.1mg Iron 0.5mg
Niacin (B3) 0.5mg Magnesium 7.1mg
Vitamin B6 0.0mg Manganese 0.1mg
Vitamin B12 0.0mcg Phosphorus 23.1mg
Vitamin C 0.0mg Potassium 26.7mg
Vitamin E 0.6IU Selenium 3.7mcg
Folate 4.1mcg Sodium 58.5mg
Pantothenic Acid 0.1mg Zinc 0.2mg
Source: Nubella
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2. Tangy Beet Salad
Servings: 2
Preparation Time: 10 min.
Cooking Time: 0 min.
Ingredients:
1 cup freshbeets, finely shredded or grated
7-1/2 tsp. lemon juice
2 Tbs. flax seed oil
This Recipe is considered:
Low Fat
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Combine all ingredients in a bowl; mix
thoroughly.
Per Serving: calories 89, fat 1.4g, calories
from fat 14%, protein 3.2g, cholesterol
0.0mg, dietary fiber 3.8g
Nutrients Exchanges
Calories 89 Milk Exchanges 0.0
Protein 3.2g Vegetable Exchanges 1.5
Carbohydrates 13.8g Fruit Exchanges 0.1
Dietary Fiber 3.8g Bread Exchanges 0.2
Sugar 6.8g Other Carbohydrates/Sugar
Exchanges 0.0
Fat Total 1.4g Lean Meat Exchanges 0.2
Saturated Fat 0.6g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 0.3g Fat Exchanges 0.3
Poly-unsaturated Fat 0.5g
% Calories from Fat 14%
Cholesterol 0.0mg
Sodium 65.6mg
Vitamins Minerals
Vitamin A 3.8IU Calcium 41.6mg
Thiamin (B1) 0.5mg Copper 0.7mg
Riboflavin (B2) 0.6mg Iron 1.6mg
Niacin (B3) 0.4mg Magnesium 20.7mg
Vitamin B6 0.7mg Manganese 0.4mg
Vitamin B12 0.0mcg Phosphorus 33.4mg
Vitamin C 11.8mg Potassium 336.2mg
Vitamin E 0.4IU Selenium 0.4mcg
Folate 70.5mcg Sodium 65.6mg
Pantothenic Acid 0.1mg Zinc 0.4mg
Source: Nubella
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3. Tangy Cheese and Chicken
Appetizers
Servings: 8
Preparation Time: 10 min.
Cooking Time: 0 min.
Ingredients:
1-1/2 cups choppedcooked chicken breast, or
other chicken meat
1/3 cup blue cheese\grated, crumbled
1/4 cup green onions, chopped
3 oz. cream cheese
1 lemon, juiced and peel grated
This Recipe is considered:
Low Calorie
Low Sodium
Cooking Directions:
Thoroughly mix all ingredients in a bowl.
Serve with crackers, tortilla chips, raw cut
vegetables, etc.
Per Serving: calories 105, fat 6.2g,
calories from fat 53%, protein 10.2g,
cholesterol 38.2mg, dietary fiber 0.3g
Nutrients Exchanges
Calories 105 Milk Exchanges 0.0
Protein 10.2g Vegetable Exchanges 0.0
Carbohydrates 1.3g Fruit Exchanges 0.0
Dietary Fiber 0.3g Bread Exchanges 0.0
Sugar 0.7g Other Carbohydrates/Sugar
Exchanges 0.0
Fat Total 6.2g Lean Meat Exchanges 0.3
Saturated Fat 3.8g Very Lean Meat/Protein
Exchanges 1.1
Mono-unsaturated Fat 1.9g Fat Exchanges 1.0
Poly-unsaturated Fat 0.5g
% Calories from Fat 53%
Cholesterol 38.2mg
Sodium 130.8mg
Vitamins Minerals
Vitamin A 63.1IU Calcium 46.2mg
Thiamin (B1) 0.2mg Copper 0.2mg
Riboflavin (B2) 0.1mg Iron 0.5mg
Niacin (B3) 3.3mg Magnesium 10.2mg
Vitamin B6 0.3mg Manganese 0.2mg
Vitamin B12 0.2mcg Phosphorus 91.8mg
Vitamin C 4.2mg Potassium 109.9mg
Vitamin E 0.3IU Selenium 8.8mcg
Folate 7.2mcg Sodium 130.8mg
Pantothenic Acid 0.4mg Zinc 0.6mg
Source: Nubella
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4. Tender Carrots with
Apricots
Servings: 8
Preparation Time: 10 min.
Cooking Time: 15 min.
Ingredients:
1 cup dried apricots
3 cup carrots\cooked, cut into 0-1/2 inch
rounds
3 Tbs. water
1 tsp. unsalted butter
1/4 tsp. sugar
1 Tbs. fresh parsley or dill, chopped
This Recipe is considered:
Low Fat
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Cover apricots with hot water in a bowl and soak
1-1/2 hours. Drain and pat dry. Cut apricots
into thin strips. Combine next 4 ingredients
in a heavy nonstick pan over medium heat.
Cover tightly, reduce heat to low and cook
12-15 minutes, or until carrots are just
tender. Add apricots and return to heat 1-2
minutes. Serve carrots sprinkled with
parsley or dill.
Per Serving: calories 63, fat 1.4g, calories
from fat 20%, protein 1.3g, cholesterol
1.3mg, dietary fiber 3.4g
Nutrients Exchanges
Calories 63 Milk Exchanges 0.0
Protein 1.3g Vegetable Exchanges 0.9
Carbohydrates 14.7g Fruit Exchanges 0.7
Dietary Fiber 3.4g Bread Exchanges 0.0
Sugar 11.2g Other Carbohydrates/Sugar
Exchanges 0.0
Fat Total 1.4g Lean Meat Exchanges 0.0
Saturated Fat 0.5g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 0.4g Fat Exchanges 0.1
Poly-unsaturated Fat 0.5g
% Calories from Fat 20%
Cholesterol 1.3mg
Sodium 34.4mg
Vitamins Minerals
Vitamin A 1000.0IU Calcium 23.5mg
Thiamin (B1) 0.3mg Copper 0.5mg
Riboflavin (B2) 0.2mg Iron 1.1mg
Niacin (B3) 0.7mg Magnesium 13.4mg
Vitamin B6 0.1mg Manganese 0.3mg
Vitamin B12 0.0mcg Phosphorus 33.7mg
Vitamin C 2.5mg Potassium 313.2mg
Vitamin E 0.7IU Selenium 1.2mcg
Folate 8.3mcg Sodium 34.4mg
Pantothenic Acid 0.2mg Zinc 0.3mg
Source: Nubella
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5. Tutti-frutti Smoothie
Servings: 4
Preparation Time: 5 min.
Cooking Time: 0 min.
Ingredients:
1 cup sliced ripedbananas
1 cup orange juice
3/4 cup peeledpeaches
3/4 cup slicedDriscoll's strawberry
1 Tbs. honey
This Recipe is considered:
Low Fat
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Combine all ingredients in a blender;
process until smooth. Serve immediately.
Thanks to Cooking Light for this great
low-fat recipe.
Per Serving: calories 118, fat 2.0g,
calories from fat 15%, protein 1.4g,
cholesterol 0.0mg, dietary fiber 2.8g
Nutrients Exchanges
Calories 118 Milk Exchanges 0.0
Protein 1.4g Vegetable Exchanges 0.0
Carbohydrates 29.5g Fruit Exchanges 1.7
Dietary Fiber 2.8g Bread Exchanges 0.0
Sugar 25.0g Other Carbohydrates/Sugar
Exchanges 0.3
Fat Total 2.0g Lean Meat Exchanges 0.0
Saturated Fat 0.3g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 0.7g Fat Exchanges 0.0
Poly-unsaturated Fat 0.9g
% Calories from Fat 15%
Cholesterol 0.0mg
Sodium 1.7mg
Vitamins Minerals
Vitamin A 35.0IU Calcium 16.1mg
Thiamin (B1) 0.9mg Copper 0.7mg
Riboflavin (B2) 0.6mg Iron 0.5mg
Niacin (B3) 0.9mg Magnesium 28.3mg
Vitamin B6 0.8mg Manganese 0.4mg
Vitamin B12 0.0mcg Phosphorus 31.2mg
Vitamin C 54.4mg Potassium 459.6mg
Vitamin E 0.7IU Selenium 1.4mcg
Folate 35.8mcg Sodium 1.7mg
Pantothenic Acid 0.5mg Zinc 0.5mg
Source: Nubella
