Post by amirah on Apr 29, 2005 21:23:10 GMT -5
from cooking light magazine :-)
Raspberry-Orange Sunrises
4 cups fresh orange juice (about 8 oranges)
1 cup frozen unsweetened raspberries
1 1/2 cups semisweet sparkling wine
3 orange slices, halved (optional)
Place orange juice and raspberries in a blender; process until smooth. Pour juice mixture into a pitcher; stir in wine. Serve over ice. Garnish with orange slices, if desired.
Yield: 6 servings (serving size: 1 cup)
NUTRITION PER SERVING
CALORIES 178(1% from fat); FAT 0.2g(sat 0.0g,mono 0.0g,poly 0.1g); PROTEIN 1.6g; CHOLESTEROL 0.0mg; CALCIUM 33mg; SODIUM 10mg; FIBER 2.5g; IRON 0.8mg; CARBOHYDRATE 33.2g
Tofu Breakfast Burritos
1 teaspoon vegetable oil
1 teaspoon chili powder
1/2 teaspoon ground cumin
1 (12.3-ounce) package reduced-fat firm tofu, drained and crumbled
1/4 cup (1 ounce) shredded reduced-fat cheddar cheese
2 tablespoons minced fresh cilantro
1/8 teaspoon salt
4 (8-inch) flour tortillas
2 cups baby spinach leaves
1 cup bottled salsa
Heat oil in a medium nonstick skillet over medium-high heat. Add chili powder and cumin; cook 10 seconds. Add tofu; cook 1 1/2 minutes, stirring frequently. Stir in cheese, cilantro, and salt. Remove from heat.
Warm tortillas according to package directions. Arrange 1/2 cup spinach over each tortilla; top each with 1/4 cup tofu mixture. Roll up. Serve with salsa.
Yield: 4 servings (serving size: 1 burrito and 1/4 cup salsa)
NUTRITION PER SERVING
CALORIES 209(28% from fat); FAT 6.4g(sat 1.6g,mono 2g,poly 2.4g); PROTEIN 12g; CHOLESTEROL 5mg; CALCIUM 191mg; SODIUM 674mg; FIBER 3.6g; IRON 3.6mg; CARBOHYDRATE 26.4g
Sliced Mangoes with Crystallized Ginger
To dress up the serving platter, garnish with a handful of fresh raspberries or blackberries.
4 cups sliced peeled mango (about 3 pounds)
2 tablespoons finely chopped crystallized ginger
1 tablespoon thinly sliced fresh mint
1 tablespoon fresh lime juice
1 tablespoon honey
Place all ingredients in a large bowl, and toss gently to combine. Cover and chill 1 hour.
Yield: 8 servings (serving size: 1/2 cup)
NUTRITION PER SERVING
CALORIES 114(3% from fat); FAT 0.4g(sat 0.1g,mono 0.2g,poly 0.1g); PROTEIN 0.8g; CHOLESTEROL 0.0mg; CALCIUM 20mg; SODIUM 4mg; FIBER 2.3g; IRON 0.6mg; CARBOHYDRATE 29.9g
Apple-Oat Muffins
2 cups shredded peeled McIntosh apple (about 3/4 pound)
1 1/2 cups all-purpose flour
1 cup quick-cooking oats
2/3 cup packed brown sugar
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 cup fat-free milk
2 tablespoons vegetable oil
1 teaspoon vanilla extract
1 (8-ounce) carton plain low-fat yogurt
1 large egg
Cooking spray
Preheat oven to 400°.<br>
Place apple on paper towels; squeeze until barely moist. Lightly spoon flour into dry measuring cups; level with a knife. Combine the flour and next 6 ingredients (flour through cinnamon) in a medium bowl; stir with a whisk. Make a well in center of mixture. Combine milk, oil, vanilla, yogurt, and egg; stir well with a whisk. Add to flour mixture, stirring just until moist. Stir in apple.
Spoon batter into 12 muffin cups coated with cooking spray. Bake at 400° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack.
Yield: 1 dozen (serving size: 1 muffin)
NUTRITION PER SERVING
CALORIES 190(19% from fat); FAT 3.9g(sat 0.9g,mono 1.1g,poly 1.5g); PROTEIN 4.5g; CHOLESTEROL 20mg; CALCIUM 96mg; SODIUM 238mg; FIBER 1.9g; IRON 1.5mg; CARBOHYDRATE 34.6g
Spinach and Tomato Strata
Use a dense, chewy bread for the best results in this recipe.
1 teaspoon olive oil
3 garlic cloves, minced
1 (10-ounce) package fresh spinach
2 (14.5-ounce) cans diced tomatoes, drained and divided
Cooking spray
16 (1-ounce) slices sturdy white bread, cut in half
2 1/2 cups 1% low-fat milk
1/4 teaspoon salt
1/4 teaspoon black pepper
5 large eggs
3/4 cup (3 ounces) shredded reduced-fat Jarlsberg cheese
Heat oil in a Dutch oven over medium heat. Add garlic and spinach; cook 3 minutes or until spinach wilts and liquid almost evaporates. Cool.
Spread 1 can of tomatoes over the bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange half of the bread slices over tomatoes; top with 1 can of tomatoes, spinach mixture, and remaining bread slices. Combine milk, salt, pepper, and eggs in a large bowl; stirring with a whisk. Pour over bread slices; sprinkle with cheese. Cover and refrigerate 8 hours.
Preheat oven to 375°.<br>
Uncover strata. Bake at 375° for 50 minutes or until set.
Yield: 9 servings
NUTRITION PER SERVING
CALORIES 271(26% from fat); FAT 7.8g(sat 2.7g,mono 2.8g,poly 1.1g); PROTEIN 15.3g; CHOLESTEROL 131mg; CALCIUM 304mg; SODIUM 631mg; FIBER 3.4g; IRON 3.2mg; CARBOHYDRATE 35.3g
Raspberry-Orange Sunrises
4 cups fresh orange juice (about 8 oranges)
1 cup frozen unsweetened raspberries
1 1/2 cups semisweet sparkling wine
3 orange slices, halved (optional)
Place orange juice and raspberries in a blender; process until smooth. Pour juice mixture into a pitcher; stir in wine. Serve over ice. Garnish with orange slices, if desired.
Yield: 6 servings (serving size: 1 cup)
NUTRITION PER SERVING
CALORIES 178(1% from fat); FAT 0.2g(sat 0.0g,mono 0.0g,poly 0.1g); PROTEIN 1.6g; CHOLESTEROL 0.0mg; CALCIUM 33mg; SODIUM 10mg; FIBER 2.5g; IRON 0.8mg; CARBOHYDRATE 33.2g
Tofu Breakfast Burritos
1 teaspoon vegetable oil
1 teaspoon chili powder
1/2 teaspoon ground cumin
1 (12.3-ounce) package reduced-fat firm tofu, drained and crumbled
1/4 cup (1 ounce) shredded reduced-fat cheddar cheese
2 tablespoons minced fresh cilantro
1/8 teaspoon salt
4 (8-inch) flour tortillas
2 cups baby spinach leaves
1 cup bottled salsa
Heat oil in a medium nonstick skillet over medium-high heat. Add chili powder and cumin; cook 10 seconds. Add tofu; cook 1 1/2 minutes, stirring frequently. Stir in cheese, cilantro, and salt. Remove from heat.
Warm tortillas according to package directions. Arrange 1/2 cup spinach over each tortilla; top each with 1/4 cup tofu mixture. Roll up. Serve with salsa.
Yield: 4 servings (serving size: 1 burrito and 1/4 cup salsa)
NUTRITION PER SERVING
CALORIES 209(28% from fat); FAT 6.4g(sat 1.6g,mono 2g,poly 2.4g); PROTEIN 12g; CHOLESTEROL 5mg; CALCIUM 191mg; SODIUM 674mg; FIBER 3.6g; IRON 3.6mg; CARBOHYDRATE 26.4g
Sliced Mangoes with Crystallized Ginger
To dress up the serving platter, garnish with a handful of fresh raspberries or blackberries.
4 cups sliced peeled mango (about 3 pounds)
2 tablespoons finely chopped crystallized ginger
1 tablespoon thinly sliced fresh mint
1 tablespoon fresh lime juice
1 tablespoon honey
Place all ingredients in a large bowl, and toss gently to combine. Cover and chill 1 hour.
Yield: 8 servings (serving size: 1/2 cup)
NUTRITION PER SERVING
CALORIES 114(3% from fat); FAT 0.4g(sat 0.1g,mono 0.2g,poly 0.1g); PROTEIN 0.8g; CHOLESTEROL 0.0mg; CALCIUM 20mg; SODIUM 4mg; FIBER 2.3g; IRON 0.6mg; CARBOHYDRATE 29.9g
Apple-Oat Muffins
2 cups shredded peeled McIntosh apple (about 3/4 pound)
1 1/2 cups all-purpose flour
1 cup quick-cooking oats
2/3 cup packed brown sugar
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 cup fat-free milk
2 tablespoons vegetable oil
1 teaspoon vanilla extract
1 (8-ounce) carton plain low-fat yogurt
1 large egg
Cooking spray
Preheat oven to 400°.<br>
Place apple on paper towels; squeeze until barely moist. Lightly spoon flour into dry measuring cups; level with a knife. Combine the flour and next 6 ingredients (flour through cinnamon) in a medium bowl; stir with a whisk. Make a well in center of mixture. Combine milk, oil, vanilla, yogurt, and egg; stir well with a whisk. Add to flour mixture, stirring just until moist. Stir in apple.
Spoon batter into 12 muffin cups coated with cooking spray. Bake at 400° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack.
Yield: 1 dozen (serving size: 1 muffin)
NUTRITION PER SERVING
CALORIES 190(19% from fat); FAT 3.9g(sat 0.9g,mono 1.1g,poly 1.5g); PROTEIN 4.5g; CHOLESTEROL 20mg; CALCIUM 96mg; SODIUM 238mg; FIBER 1.9g; IRON 1.5mg; CARBOHYDRATE 34.6g
Spinach and Tomato Strata
Use a dense, chewy bread for the best results in this recipe.
1 teaspoon olive oil
3 garlic cloves, minced
1 (10-ounce) package fresh spinach
2 (14.5-ounce) cans diced tomatoes, drained and divided
Cooking spray
16 (1-ounce) slices sturdy white bread, cut in half
2 1/2 cups 1% low-fat milk
1/4 teaspoon salt
1/4 teaspoon black pepper
5 large eggs
3/4 cup (3 ounces) shredded reduced-fat Jarlsberg cheese
Heat oil in a Dutch oven over medium heat. Add garlic and spinach; cook 3 minutes or until spinach wilts and liquid almost evaporates. Cool.
Spread 1 can of tomatoes over the bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange half of the bread slices over tomatoes; top with 1 can of tomatoes, spinach mixture, and remaining bread slices. Combine milk, salt, pepper, and eggs in a large bowl; stirring with a whisk. Pour over bread slices; sprinkle with cheese. Cover and refrigerate 8 hours.
Preheat oven to 375°.<br>
Uncover strata. Bake at 375° for 50 minutes or until set.
Yield: 9 servings
NUTRITION PER SERVING
CALORIES 271(26% from fat); FAT 7.8g(sat 2.7g,mono 2.8g,poly 1.1g); PROTEIN 15.3g; CHOLESTEROL 131mg; CALCIUM 304mg; SODIUM 631mg; FIBER 3.4g; IRON 3.2mg; CARBOHYDRATE 35.3g