2/3 cup 2% milk
3/4 cup frozen unsweetened strawberries
/3 cup frozen unsweetened raspberries
2 Tbsp. sugar
3/4 cup ice cubes
1/2 light lemon yogurt
Directions: place the milk, berries and sugar in a blender; cover and process until blended. Add ice cubes; cover and process until smooth. Pour into chilled glasses; serve immediately. Yield: 2 servings
Nutrition Facts: 1 cup (prepared with fat-free skim milk) equals 106 calories
2 mg cholesterol, 44 mg sodium, 24 g carbohydrate, 2 g fiber, 3 g protein
Thursday, August 26, 2010
Warm Salmon Pasta Salad
2 cups whole wheat bow-tie pasta
1 red apple, cored and diced
2 (6 oz./170 g.) cans sockeye salmon, broken into bite-size pieces
1 cup sliced celery
3 green onions, diced
1 small zucchini, trimmed and diced
1 yellow pepper, seeded and diced
1 cup frozen baby peas, thawed
1/4 cup coarsely chopped walnuts
Curry Vinaigrette:
1/2 cup canola oil
1 Tbsp. lemon juice
2 tsp. curry powder
salt and pepper
1. Cook pasta according to package directions. Drain well.
2. In a salad bowl, combine pasta, apple, salmon, celery, green onions, zucchini and yellow pepper. Set aside.
3. To prepare the vinaigrette: in a small bowl, combine canola oil, lemon juice, curry powder, salt and pepper. HEat for 30 seconds in microwave.
4. Pour vinaigrette over salad and toss lightly. Garnish with walnuts.
Serve immediately.
*To prevent browning, place apple pieces in a solution of 1 cup cold water and 1 Tbsp. lemon juice for 1-2 minutes.
Yield: 8 servings
Calories: 280
Fat: 19 grams
Saturated fat: 2 grams
Cholesterol: 15 mg
Sodium: 320 mg
Carb: 16 g.
Fiber: 3 g.
Protein: 13 g
1 red apple, cored and diced
2 (6 oz./170 g.) cans sockeye salmon, broken into bite-size pieces
1 cup sliced celery
3 green onions, diced
1 small zucchini, trimmed and diced
1 yellow pepper, seeded and diced
1 cup frozen baby peas, thawed
1/4 cup coarsely chopped walnuts
Curry Vinaigrette:
1/2 cup canola oil
1 Tbsp. lemon juice
2 tsp. curry powder
salt and pepper
1. Cook pasta according to package directions. Drain well.
2. In a salad bowl, combine pasta, apple, salmon, celery, green onions, zucchini and yellow pepper. Set aside.
3. To prepare the vinaigrette: in a small bowl, combine canola oil, lemon juice, curry powder, salt and pepper. HEat for 30 seconds in microwave.
4. Pour vinaigrette over salad and toss lightly. Garnish with walnuts.
Serve immediately.
*To prevent browning, place apple pieces in a solution of 1 cup cold water and 1 Tbsp. lemon juice for 1-2 minutes.
Yield: 8 servings
Calories: 280
Fat: 19 grams
Saturated fat: 2 grams
Cholesterol: 15 mg
Sodium: 320 mg
Carb: 16 g.
Fiber: 3 g.
Protein: 13 g
Strawberry Topped Waffles--Lorren Ryan
2 pints fresh strawberries
5 Tbsp. sugar divided
2 cups flour
2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
2 eggs
1/2 cup sour cream
1/4 cup splenda
1 light fat free Lemon Cream Pie yogurt
1 1/2 tsp. vanilla
1 cup fat free milk
Pam cooking spray
Place strawberries and 3 Tbsp. sugar in a food processor or blender. Cover and process until coarsely chopped; set aside. In a bowl, combine the flour, baking powder, baking soda, salt, and remaining sugar.
Combine the eggs, sour cream, milk and oil; Stir into dry ingredients until just combined. Preheat waffle iron. Fill and bake according to manufacturer's directions. Serve with strawberry topping, whipped topping and additional strawberries if desired.
Yield: 6-8 servings
5 Tbsp. sugar divided
2 cups flour
2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
2 eggs
1/2 cup sour cream
1/4 cup splenda
1 light fat free Lemon Cream Pie yogurt
1 1/2 tsp. vanilla
1 cup fat free milk
Pam cooking spray
Place strawberries and 3 Tbsp. sugar in a food processor or blender. Cover and process until coarsely chopped; set aside. In a bowl, combine the flour, baking powder, baking soda, salt, and remaining sugar.
Combine the eggs, sour cream, milk and oil; Stir into dry ingredients until just combined. Preheat waffle iron. Fill and bake according to manufacturer's directions. Serve with strawberry topping, whipped topping and additional strawberries if desired.
Yield: 6-8 servings
Wednesday, April 21, 2010
Empanadas--Terra Reed
Prep Time: 30 min.
Cook Time: 30 min.
Ready In: 1 hr. 30 min.
Ingredients:
2 cups all-purpose flour
1/2 t. salt
2/3 cup shortening
6 T. water
2 1/2 cups peeled, cored and sliced apples
1 cup white sugar
1 t. ground cinnamon
1/2 t. ground nutmeg
1 yellow onion
1 green bell pepper
1 T. olive oil
8 ounces tomato paste
1/2 c. water
1 T. distilled white vinegar
1 pound lean steak, cut into 1 inch cubes
Directions:
1. To make dough: In a medium bowl, combine flour and salt. Cut in the shortening till pieces are the size of small peas. Add a small amount of water to slightly moisten. Form dough into a ball. Roll out the dough to about 1/8 inch thick and cut into 4-inch circles. Lightly flour both sides of circles.
2. To make fruit filling: In a saucepan combine fruit, sugar, cinnamon, and nutmeg. Heat over medium heat until hot, thoroughly mixing.
3. to make meat filling: In a medium skillet, saute the onion and green pepper in olive oil. Add tomato paste, water, and vinegar, and cook for 20 minutes. Add meat and coat thoroughly with the sauce.
4. Place spoonful of one of the above mixtures in the center of a dough circle. Place another circle on top. Fasten the two circles together by pressing the edges with a fork. These may be baked in a preheated 350 degree oven until golden brown.
Cook Time: 30 min.
Ready In: 1 hr. 30 min.
Ingredients:
2 cups all-purpose flour
1/2 t. salt
2/3 cup shortening
6 T. water
2 1/2 cups peeled, cored and sliced apples
1 cup white sugar
1 t. ground cinnamon
1/2 t. ground nutmeg
1 yellow onion
1 green bell pepper
1 T. olive oil
8 ounces tomato paste
1/2 c. water
1 T. distilled white vinegar
1 pound lean steak, cut into 1 inch cubes
Directions:
1. To make dough: In a medium bowl, combine flour and salt. Cut in the shortening till pieces are the size of small peas. Add a small amount of water to slightly moisten. Form dough into a ball. Roll out the dough to about 1/8 inch thick and cut into 4-inch circles. Lightly flour both sides of circles.
2. To make fruit filling: In a saucepan combine fruit, sugar, cinnamon, and nutmeg. Heat over medium heat until hot, thoroughly mixing.
3. to make meat filling: In a medium skillet, saute the onion and green pepper in olive oil. Add tomato paste, water, and vinegar, and cook for 20 minutes. Add meat and coat thoroughly with the sauce.
4. Place spoonful of one of the above mixtures in the center of a dough circle. Place another circle on top. Fasten the two circles together by pressing the edges with a fork. These may be baked in a preheated 350 degree oven until golden brown.
Mexican Wedding Cookies--Melody Sever
Servings: 18
Ingredients:
1 cup butter
1/2 cup powdered sugar
1 t. vanilla and 1 t. almond flavoring
2 t. water
2 cups all-purpose flour
1 cup chopped almonds
1/2 cup powdered sugar
Directions:
1. In a medium bowl, cream the butter and sugar. Stir in vanilla and water. Add the flour and almonds, mix until blended. Cover and chill for 3 hours.
2. Preheat oven to 325 degrees.
3. Shape dough into balls or crescents. Place on an unprepared cookie sheet and bake for 15-20 minutes in the preheated oven. Remove from pan to cool on wire racks. When cookies are cool, roll in confectioners' sugar. Store at room temperature in an airtight container.
Ingredients:
1 cup butter
1/2 cup powdered sugar
1 t. vanilla and 1 t. almond flavoring
2 t. water
2 cups all-purpose flour
1 cup chopped almonds
1/2 cup powdered sugar
Directions:
1. In a medium bowl, cream the butter and sugar. Stir in vanilla and water. Add the flour and almonds, mix until blended. Cover and chill for 3 hours.
2. Preheat oven to 325 degrees.
3. Shape dough into balls or crescents. Place on an unprepared cookie sheet and bake for 15-20 minutes in the preheated oven. Remove from pan to cool on wire racks. When cookies are cool, roll in confectioners' sugar. Store at room temperature in an airtight container.
Taco Seasoning
1 T. chili powder
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. crushed red pepper flakes
1/4 tsp. dried oregano
1/2 tsp. paprika
1 1/2 tsp. ground cumin
1 tsp. sea salt
1 tsp. black pepper
Directions: In a small bowl, mix everything together and store in an airtight container.
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. crushed red pepper flakes
1/4 tsp. dried oregano
1/2 tsp. paprika
1 1/2 tsp. ground cumin
1 tsp. sea salt
1 tsp. black pepper
Directions: In a small bowl, mix everything together and store in an airtight container.
Avocado, Tomato, and Mango Salsa--Lorren Ryan
Prep Time: 15 minutes
Ready In: 45 minutes
Servings: 6
Ingredients:
1 mango - peeled, seeded, and diced
1 avocado - peeled, pitted, and diced
4 medium tomatoes, diced
1 jalapeno pepper, seeded and minced
1/2 cup chopped fresh cilantro
3 cloves garlic, minced
1 tsp. salt
2 T. fresh lime juice
1/4 cup chopped red onion
3 T. olive oil
Directions: In a medium bowl, combine the mango, avocado, tomatoes, jalapeno, cilantro, and garlic. Stir in the salt, lime juice, red onion, and olive oil. To blend the flavors, refrigerate for about 30 minutes before serving.
Ready In: 45 minutes
Servings: 6
Ingredients:
1 mango - peeled, seeded, and diced
1 avocado - peeled, pitted, and diced
4 medium tomatoes, diced
1 jalapeno pepper, seeded and minced
1/2 cup chopped fresh cilantro
3 cloves garlic, minced
1 tsp. salt
2 T. fresh lime juice
1/4 cup chopped red onion
3 T. olive oil
Directions: In a medium bowl, combine the mango, avocado, tomatoes, jalapeno, cilantro, and garlic. Stir in the salt, lime juice, red onion, and olive oil. To blend the flavors, refrigerate for about 30 minutes before serving.
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