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Index
1. Early
Peas with Honey Pecan Butter
2. Easy Basil Vinaigrette
3. Easy Broccoli Casserole
4. Eight
Precious Pudding
5. Energizer
------------------------------------------------------
1. Early Peas with Honey Pecan Butter
Servings: 10
Preparation Time: 5 min.
Cooking Time: 10 min.
Ingredients:
2 Lbs. canned very young small early peas
2 Tbs. unsalted butter
3 Tbs. honey
1/3 cup chopped pecans
This Recipe is considered:
Low Calorie
Low Cholesterol
Cooking Directions:
Heat peas in a saucepan over medium heat. Drain well. Meanwhile,
melt butter in a saucepan over medium heat. Stir in honey and
pecans. Pour over peas and stir to blend.
Per Serving: calories 118, fat 5.9g, calories from fat 45%,
protein 3.3g, cholesterol 6.2mg, dietary fiber 3.3g
Nutrients Exchanges
Calories 118 Milk Exchanges 0.0
Protein 3.3g Vegetable Exchanges 0.0
Carbohydrates 14.9g Fruit Exchanges 0.0
Dietary Fiber 3.3g Bread Exchanges 0.6
Sugar 7.4g Other Carbohydrates/Sugar Exchanges 0.3
Fat Total 5.9g Lean Meat Exchanges 0.0
Saturated Fat 2.1g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 2.8g Fat Exchanges 1.0
Poly-unsaturated Fat 1.0g
% Calories from Fat 45%
Cholesterol 6.2mg
Sodium 227.4mg
Vitamins Minerals
Vitamin A 56.4IU Calcium 19.0mg
Thiamin (B1) 0.2mg Copper 0.2mg
Riboflavin (B2) 0.7mg Iron 1.1mg
Niacin (B3) 0.8mg Magnesium 21.3mg
Vitamin B6 0.6mg Manganese 0.5mg
Vitamin B12 0.0mcg Phosphorus 62.0mg
Vitamin C 9.0mg Potassium 112.3mg
Vitamin E 0.6IU Selenium 2.0mcg
Folate 27.8mcg Sodium 227.4mg
Pantothenic Acid 0.9mg Zinc 0.9mg
Source: Nubella
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2. Easy Basil Vinaigrette
Servings: 6
Preparation Time: 10 min.
Cooking Time: 0 min.
Ingredients:
3 Tbs. olive oil
1/2 cup tarragon white wine vinegar
1-1/2 tsp. dried basil leaves, 3.5 Tbs. finely chopped fresh
basil
3 Tbs. nonfat plain yogurt
4-1/2 tsp. lemon juice
3/4 tsp. sugar
4-1/2 tsp. water
2 clove garlic
This Recipe is considered:
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Mix all ingredients. Refrigerate unused portion. Courtesy
American Dry Bean Board.
Per Serving: calories 72, fat 6.7g, calories from fat 83%,
protein 0.6g, cholesterol 0.1mg, dietary fiber 0.2g
Nutrients Exchanges
Calories 72 Milk Exchanges 0.0
Protein 0.6g Vegetable Exchanges 0.0
Carbohydrates 3.2g Fruit Exchanges 0.0
Dietary Fiber 0.2g Bread Exchanges 0.0
Sugar 2.5g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 6.7g Lean Meat Exchanges 0.0
Saturated Fat 0.9g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 5.0g Fat Exchanges 1.3
Poly-unsaturated Fat 0.7g
% Calories from Fat 83%
Cholesterol 0.1mg
Sodium 6.6mg
Vitamins Minerals
Vitamin A 3.7IU Calcium 26.8mg
Thiamin (B1) 0.1mg Copper 0.1mg
Riboflavin (B2) 0.0mg Iron 0.4mg
Niacin (B3) 0.0mg Magnesium 8.0mg
Vitamin B6 0.1mg Manganese 0.2mg
Vitamin B12 0.0mcg Phosphorus 17.7mg
Vitamin C 2.4mg Potassium 61.7mg
Vitamin E 1.3IU Selenium 0.5mcg
Folate 2.5mcg Sodium 6.6mg
Pantothenic Acid 0.1mg Zinc 0.2mg
Source: Nubella
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3.Easy Broccoli Casserole
Servings: 4
Preparation Time: 10 min.
Cooking Time: 25 min.
Ingredients:
4 cup broccoli florets\raw
1/2 cup shredded cheddar cheese, or other cheese
1/2 cup low fat plain yogurt
1 tsp. mustard
1/8 tsp. cayenne pepper
1/8 tsp. salt (optional)
This Recipe is considered:
Low Calorie
Low Cholesterol
Cooking Directions:
Preheat oven to at 400° F. Place broccoli in a steamer basket
over boiling water. Steam about 5 to 10 minutes or until tender.
Transfer to a buttered casserole dish. In a bowl, mix remaining
ingredients. Spoon over broccoli. Bake, uncovered, at 400° F
for 10 to 15 minutes or until bubbly.
Per Serving: calories 97, fat 5.8g, calories from fat 53%,
protein 7.3g, cholesterol 16.7mg, dietary fiber 2.2g
Nutrients Exchanges
Calories 97 Milk Exchanges 0.2
Protein 7.3g Vegetable Exchanges 0.8
Carbohydrates 6.2g Fruit Exchanges 0.0
Dietary Fiber 2.2g Bread Exchanges 0.0
Sugar 3.8g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 5.8g Lean Meat Exchanges 0.5
Saturated Fat 3.7g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.7g Fat Exchanges 0.7
Poly-unsaturated Fat 0.4g
% Calories from Fat 53%
Cholesterol 16.7mg
Sodium 144.7mg
Vitamins Minerals
Vitamin A 159.3IU Calcium 193.1mg
Thiamin (B1) 0.6mg Copper 0.4mg
Riboflavin (B2) 0.2mg Iron 1.0mg
Niacin (B3) 0.6mg Magnesium 27.7mg
Vitamin B6 0.4mg Manganese 0.3mg
Vitamin B12 0.3mcg Phosphorus 164.4mg
Vitamin C 66.5mg Potassium 319.1mg
Vitamin E 2.1IU Selenium 4.9mcg
Folate 56.5mcg Sodium 144.7mg
Pantothenic Acid 0.6mg Zinc 1.0mg
Source: Nubella
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4. Title: Eight Precious Pudding
Yield: 12 servings
Categories: *web/email,
Asian
cuisi, Desserts,
Low-Fat,
Fruits
Ingredients:
---------------------------------DATE
SAUCE---------------------------------
8 oz Pitted dates; to yield
1 1/3 c Snipped
3/4 c Water
1/2 ts Vanilla extract
--------------------------------COOKED
RICE--------------------------------
3 c Water
1 1/2 c Short-grain rice
1 ts Salt
1 ts Vanilla extract
1/4 c Sugar
2 tb Butter or margarine; cut up
-----------------------------------FRUIT-----------------------------------
1/2 c Candied fruit and peels; or
-fruit cake mix, can be
-halved
1/2 oz Blanched almonds; OR
-12-whole
--------------------------------ALMOND
GLAZE--------------------------------
1/2 c Sugar
1 tb Corn
1 c Cold water
1 tb Butter or margarine
Almond extract; to taste
Traditionally, Eight Precious Pudding is Chinese banquet
fare made with
exotic Oriental fruits and a sweet bean paste filling.
This version uses
candied fruits and a date filling. It is a molded steamed
pudding. You will
need a 1.5-quart heatproof bowl (sloped sides) that is 1
inch smaller than
the steamer rack. Constructed similarly to an upside-down
cake. When
unmolded, a mound of snowy rice is topped with whole
almonds and a colorful
dice of candied fruit. Cut a wedge to reveal a mixture of
rice and dates.
1. In a small saucepan, combine dates and 3/4-cup water;
bring to boiling.
cook, stirring constantly, till water is absorbed. Stir
in the 1/2 teaspoon
vanilla; set aside to cool.
2. In another sauce pan, combine the 3 cups water, rice,
salt and the 1
teaspoon vanilla. Bring to boiling; reduce heat. cook,
covered, for 15
minutes or till water is absorbed. Stir in the sugar and
butter or
margarine.
3. Decoratively arrange the mixed fruit and/or peels in
bottom of a
buttered 1+1/2-quart casserole or heat-proof bowl. Make
sure you use a bowl
that will fit inside your steamer and that is 1 inch
smaller than the rack.
Arrange the almonds in ring around fruit.
Carefully spoon half of the cooked rice into the mold
being careful not to
disturb the design of the nuts and fruit. Pat rice up
around sides to form
a shell.
Mix remaining rice with the chopped date mixture. Spoon
into rice shell;
pat surface (top) even. Cover casserole tightly with
foil.
4. In a steamer (see tip), bring water for steaming to
boiling over high
heat. Place the pudding bowl on steamer rack; cover and
steam 45 to 60
minutes. Replace water if needed. Carefully unmold hot
pudding. Serve
pudding warm with almond glaze.
Serves 12 with one almond per serving. EACH WEDGE: 235
cals, 14%cff, (4g
fat), 50g carbs, (2g fiber), 2g protein; 216mg sodium
TIP : Use a steaming rack in a wok. The rack that hooks
onto the wok and is
used for draining fried foods may be the right diameter
to fit a bowl or
casserole. Or use a round wire cooling rack, a small
metal olander, or a
foil pie plate with holes punch in it. Pour boiling water
into the wok to
1/2 inch blow the rack. To use a dutch oven, find one
that is the right
size. Invert a heat-proof bowl into the pan. Set a round
wire cooling rack
on top of the bowl. Insert pudding's bowl. The cover must
fit. When ready
to make the pudding, insert inverted bowl. Add water to
almost cover the
bowl. Insert rack.
Recipe by: Cooking Chinese, Better Homes and Gardens
(1983: Meredith)
Posted to EAT-LF Digest by PatHanneman on Feb 19,
1999, converted by MM_Buster v2.0l.
Source: Steve's Recipe Database
------------------------------------------------------
5. Title: Energizer
Yield: 2 Servings
Categories: Beverages
Ingredients:
2 pk Carnation Instant Breakfast
Powder; any flavor
16 oz Skim Milk
2 Bananas
2 tb Peanut Butter
Place all ingredients in a blender and blend until
smooth.
Per serving: 414 calories, 10 g fat, 17 g protein, 4 mg
cholesterol, 70 g
carbohydrates, 304 mg sodium.
Note: This is a great high-energy drink when you've
missed a meal or when
you're trying to add some high-powered calories to build
muscle. It is
well-rounded in nutrients and will help you meet you
high-performance
nutritional needs.
Source: San Francisco Examiner, 19 July 1995 Typed by
Katherine Smith
Kook-Net: The Shadow Zone IV - Stinson Beach, CA
From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
Source: Steve's Recipe Database
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