1. Okra,
Corn and Tomato Broil
2. One Pan Toffee Bars
3. Orange Biscuits
4. Orange
Cinnamon Coffee
5. Orzo Pasta with Parmesan
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1. Okra, Corn and Tomato Broil
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
Ingredients:
4 ripetomato\cooked, cut into 0-1/4 inch slices
2 Tbs. olive oil
1 cup frozen corn, thawed
1/2 Lbs. okra, trimmed and cut into 0-1/2 inch thick slices
2 Tbs. fresh basil, chopped, or 1 tsp. dried basil
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Turn on broiler. Arrange tomato slices on a lightly oiled
baking sheet. Brush with half the oil. Season with salt and
pepper to taste. Place 4-0/1 inches from heat source and broil
5 minutes. Combine remaining oil, corn, okra, basil (if using
dried), and salt and pepper to taste. Spread corn mixture
evenly over tomatoes and broil another 5 minutes. Transfer to
a bowl. Toss vegetables with fresh basil.
Per Serving: calories 147, fat 9.0g, calories from fat 56%,
protein 3.6g, cholesterol 0.0mg, dietary fiber 5.0g
Nutrients Exchanges
Calories 147 Milk Exchanges 0.0
Protein 3.6g Vegetable Exchanges 2.1
Carbohydrates 19.6g Fruit Exchanges 0.0
Dietary Fiber 5.0g Bread Exchanges 0.6
Sugar 6.7g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 9.0g Lean Meat Exchanges 0.0
Saturated Fat 2.0g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 5.9g Fat Exchanges 1.3
Poly-unsaturated Fat 1.1g
% Calories from Fat 56%
Cholesterol 0.0mg
Sodium 20.5mg
Vitamins Minerals
Vitamin A 137.3IU Calcium 57.3mg
Thiamin (B1) 1.3mg Copper 1.8mg
Riboflavin (B2) 1.3mg Iron 1.4mg
Niacin (B3) 2.0mg Magnesium 58.1mg
Vitamin B6 1.3mg Manganese 0.8mg
Vitamin B12 0.0mcg Phosphorus 97.0mg
Vitamin C 41.4mg Potassium 579.5mg
Vitamin E 2.8IU Selenium 0.3mcg
Folate 79.5mcg Sodium 20.5mg
Pantothenic Acid 0.5mg Zinc 0.7mg
Source: Nubella
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2. One Pan Toffee Bars
Servings: 32
Preparation Time: 10 min.
Cooking Time: 20 min.
Ingredients:
3/4 cup brown sugar, packed
1/3 cup unsalted butter, softened
3/4 tsp. vanilla extract
1 egg yolk\cooked
2 cup buttermilk baking mix
1 cup semisweet chocolate chips
1/2 cup chopped nuts
This Recipe is considered:
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Preheat oven to 350° F. Combine first 4 ingredients in an
ungreased 13 x 9 inch baking pan. Stir with a fork. Stir in
baking mix until moistened (mixture will be crumbly). Press
mixture evenly in pan. Bake 16-18 minutes, until light brown.
Immediately sprinkle chocolate chips over top. Let stand 3-4
minutes, until chocolate chips are softened. Spread evenly.
Sprinkle with nuts. Cut into bars.
Per Serving: calories 108, fat 5.6g, calories from fat 47%,
protein 1.3g, cholesterol 11.9mg, dietary fiber 0.7g
Nutrients Exchanges
Calories 108 Milk Exchanges 0.0
Protein 1.3g Vegetable Exchanges 0.0
Carbohydrates 13.5g Fruit Exchanges 0.0
Dietary Fiber 0.7g Bread Exchanges 0.3
Sugar 8.5g Other Carbohydrates/Sugar Exchanges 0.5
Fat Total 5.6g Lean Meat Exchanges 0.1
Saturated Fat 2.5g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 2.2g Fat Exchanges 1.0
Poly-unsaturated Fat 0.8g
% Calories from Fat 47%
Cholesterol 11.9mg
Sodium 99.8mg
Vitamins Minerals
Vitamin A 21.0IU Calcium 26.2mg
Thiamin (B1) 0.1mg Copper 0.1mg
Riboflavin (B2) 0.1mg Iron 0.6mg
Niacin (B3) 0.5mg Magnesium 15.5mg
Vitamin B6 0.1mg Manganese 0.1mg
Vitamin B12 0.0mcg Phosphorus 65.6mg
Vitamin C 0.0mg Potassium 65.3mg
Vitamin E 1.2IU Selenium 0.5mcg
Folate 2.6mcg Sodium 99.8mg
Pantothenic Acid 0.1mg Zinc 0.2mg
Source: Nubella
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3. Orange Biscuits
A tangy way to add some zest to ordinary biscuits
From, "To
Market, To Market...A
Collection of Kentucky Recipes,"
INGREDIENTS:
Dough for 10 biscuits (make your own or from a mix)
1/4 cup butter
1/2 cup sugar
1/2 cup orange juice
2 teaspoons grated orange rind
1/2 cup sugar
1/2 teaspoon cinnamon
TO PREPARE:
1. Cook butter, 1/2 cup sugar, juice, and rind for 2
minutes. Pour into greased muffin cups.
2. Roll biscuit dough 1/2-inch thick. Sprinkle
with mixture of 1/2 cup sugar and cinnamon.
3. Roll up from long side; slice into 10 sections.
Place one section into each muffin cup.
4. Bake.
5. Invert on serving plate; serve hot.
Temperature: 375 degrees
Time: 20 to 25 minutes
YIELDS: 10 Biscuits
Source: DailyInbox
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4. Orange Cinnamon Coffee
Serves: 1
Ingredients:
1/4 c Ground coffee
1 tb Grated orange peel
1/2 ts Vanilla extract
1 1/2 Cinnamon sticks
Instructions:
Place coffe and orange peel in blender or food processor
fitted with steel blade.
With processor running, add vanilla.
Stop and scrape sides of container with a spatula.
Process 10 seconds longer.
Place mix in a small bowl and stir in cinnamon sticks.
Store in refrigerator Yields:Mix for eight 6 ounce servings
Source: YumYum.com
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5. Orzo Pasta with Parmesan
Servings: 2
Preparation Time: 10 min.
Cooking Time: 10 min.
Ingredients:
2/3 cup orzo or other small pasta
1/3 cup scallions, sliced
1 Tbs. grated Parmesan cheese
2 Tbs. chive and onion cream cheese
2 Tbs. lowfat milk
2 Tbs. pimento, drained and diced
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Cook pasta in a large pot of boiling salted water 8 minutes.
Add scallions and cook an additional 2 minutes. Drain. While
pasta is cooking, combine next 3 ingredients in a bowl. Season
with salt and pepper to taste. Beat with an electric mixer at
medium speed until smooth. Stir in pimento. Stir cooked pasta
into cream cheese mixture, mixing well. Serve immediately.
Per Serving: calories 150, fat 4.8g, calories from fat 29%,
protein 5.4g, cholesterol 17.4mg, dietary fiber 1.5g
Nutrients Exchanges
Calories 150 Milk Exchanges 0.1
Protein 5.4g Vegetable Exchanges 0.4
Carbohydrates 17.9g Fruit Exchanges 0.0
Dietary Fiber 1.5g Bread Exchanges 0.9
Sugar 2.2g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 4.8g Lean Meat Exchanges 0.2
Saturated Fat 4.2g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 0.4g Fat Exchanges 1.1
Poly-unsaturated Fat 0.3g
% Calories from Fat 29%
Cholesterol 17.4mg
Sodium 117.6mg
Vitamins Minerals
Vitamin A 111.9IU Calcium 79.3mg
Thiamin (B1) 0.4mg Copper 0.3mg
Riboflavin (B2) 0.7mg Iron 1.4mg
Niacin (B3) 1.7mg Magnesium 16.2mg
Vitamin B6 0.2mg Manganese 0.9mg
Vitamin B12 0.1mcg Phosphorus 73.3mg
Vitamin C 13.5mg Potassium 170.3mg
Vitamin E 0.3IU Selenium 1.1mcg
Folate 15.6mcg Sodium 117.6mg
Pantothenic Acid 0.3mg Zinc 0.4mg
Source: Nubella
