Recipes!!

[Guest guest]

I think that's a great idea! Anyone who has 'em share 'em!!

Melody Moris, Leader

TOPS #Tx1454, Pleasanton

http://www.texastops.org

-----Original Message-----From: LaDonna

I think it would be cool to post low cal and low fat receipes here. It would be neat to share favorites (if we have them). That way we could be exposed to new things. (like was mentioned at the workshop the other Sat) We tried to do it in our club but no one was really keen on that idea. So it fizzeld.

LaDonna

[Guest guest]

yum! the spicey orange chicken sounds good!!

Melody Moris, Leader

TOPS #Tx1454, Pleasanton

http://www.texastops.org

-----Original Message-----From: Glaze, Deanna/Larry ********************Spicy Orange ChickenServes 4

[Guest guest]

Here are a few I have in my files:

LOW-FAT GRAVY

1/2 cup finely chopped onion

1/2 cup finely chopped fresh mushrooms

2 tablespoons chopped fresh parsley

2 cups reduced-sodium fat-free beef or chicken broth, divided

2 tablespoons cornstarch

Pinch pepper

In a saucepan, saute onion, mushrooms and parsley in 1/4 cup broth until

vegetables are tender. Combine cornstarch, pepper and 1/2 cup of broth; stir

until smooth. Add to pan with the remaining broth. Bring to a boil, stirring

occasionally; boil for 2 minutes. Yield: 2 cups. Diabetic Exchanges: One

1/4-cup serving equals a free food; also, 19 calories, 28 mg sodium, 2 mg

cholesterol, 3 gm carbohydrate, 1 gm protein, 1 gm fat.

----------------------------------------------------------------------------

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CRUSTLESS PUMPKIN PIE

1 can (15 ounces) pumpkin

1 can (12 ounces) evaporated skim milk

Egg substitute equivalent to 2 eggs

2 egg whites

Artificial sweetener equivalent to 3/4 cup sugar*

1 teaspoon ground cinnamon

1/4 teaspoon ground allspice

1/4 teaspoon ground ginger

1/8 teaspoon salt

1/2 cup reduced-fat graham cracker crumbs

Light whipped topping and additional cinnamon, optional

In a mixing bowl, combine the pumpkin, milk, egg substitute, egg whites and

sweetener; beat until smooth. Add the spices and salt; beat until well

mixed. Stir in graham cracker crumbs. Pour into a 9-in. pie plate that has

been coated with nonstick cooking spray. Bake at 325 degrees for 50-55

minutes or until a knife inserted near the center comes out clean. Cool. If

desired, garnish with a dollop of whipped topping and sprinkling of

cinnamon. Store in the refrigerator. *Sweet N Low or Sweet One are

recommended for baking. Yield: 8 servings. Diabetic Exchanges: One serving

(without garnish) equals 1 starch, 1/2 skim milk; also, 116 calories, 166 mg

sodium, 2 mg cholesterol, 16 gm carbohydrate, 7 gm protein, 3 gm fat.

********************

Spicy Orange Chicken

Serves 4

6 - 3 ounce boneless chicken breasts, skinless

1/4 cup orange juice

2 Tablespoons stone ground mustard

1 Tablespoon honey

1/4 teaspoon ground cloves

1/4 teaspoon cinnamon

Salt and pepper to taste

1. Preheat oven to 375º F.

2. Trim off fat from chicken and wash under warm water.

3. In small bowl, mix together orange juice, mustard, honey, cloves,

cinnamon, salt and pepper, using a wire whisk.

4. Place chicken in nonstick baking dish. Pour orange juice mixture

over chicken.

5. Bake, uncovered, for 40 minutes until chicken is tender. Baste

chicken occasionally with pan juice. Turn chicken after 20 minutes.

6. Garnish with parsley and serve.

---------------------------------------------------------

Nutritional Information:

Serves 4

Calories: 242 Fat: 5g

********************

Oriental Chicken

1/4 cup Firmly packed brown sugar

1/4 cup Vinegar

15 ounces Pineapple chunks in juice

1 cup onions -- cut into thin rings

2 Skinless boneless chicken breast

2 tablespoons Cornstarch

1 tablespoon Soy sauce

1 cup Green Pepper -- strips

1 tablespoon Oil

Cut into thin strips. In a medium bowl, combine sugar and cornstarch.

Gradually stir in vinegar and soy sauce. Stir in pineapple, green

pepper and onion, set aside. Heat oil in wok. Add chicken and

stir fry, just until tender, and chicken has turned white. Add

pineapple and vegetable mixture; stir until well mixed. Cover

and simmer over low heat 15 minutes.

________________________________

Cal: 314; Fat 7g.

************************

Breakfast French Toast

2 Slices low-cal bread

1/2 Banana sliced and mashed

1 Egg, beaten

1/8 C. Light Syrup (optional)

Cinnamon

Blend beaten egg and mashed banana. Dip bread in mixture (this

will be lumpy) and fry bread in pam sprayed pan until done.

Serve with syrup, and sprinkle with cinnamon. Good and very

filling.

Makes 1 serving.

Hugs,

Deanna