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RECIPE COLLECTION
Oven-Baked
Tilapia 1 cup Italian
breadcrumbs Cover a cookie sheet with aluminum foil. Mix breadcrumbs, dressing mix and cheese and place in a shallow dish. Spray Tilapia fillets with butter flavor spray. Dip fillets in crumb mixture, coat both sides well and place on cookie sheet. Bake at 375 until golden brown. PAN-FRIED ASPARAGUS - Low Carb 1/4 cup
butter Melt butter in a skillet over medium-high heat. Stir in the olive oil, salt, and pepper. Cook garlic in butter for a minute, but do not brown. Add asparagus, and cook for 10 minutes, turning asparagus to ensure even cooking. Servings - 4. Calories per serving - 178. Carbohydrates per serving - 3.4 g. Vegetable Oil Spray 1
2 1/2 to 3 pound frying chicken, cut into serving pieces, Preheat oven to 400 degrees F. Line a baking pan with foil and lightly spray foil with vegetable oil. Rinse chicken and pat dry. Set aside. Pour milk into a shallow bowl. Dip chicken pieces first into milk and then into crumb mixture. Allow to stand briefly so coating will adhere. Arrange chicken in prepared pan so pieces do not touch. Bake 45 minutes or until done. Crumbs will form a crisp "skin."
Combine broth, hoisin sauce, cornstarch and red pepper in a small bowl and mix. Spray vegetable spray in wok or large non-stick skillet and preheat over medium-high heat. Add onion, broccoli, garlic and ginger. Stir-fry for 3-4 minutes or until vegetables are crisp tender. Remove vegetables from wok. Add oil to hot wok; stir fry pork 2-3 minutes or until cooked; push pork to edge of wok. Pour sauce into wok and cook until thick and bubbly. Return vegetables to work and stir in water chestnuts. Cook and stir for 2 minutes, adding pork back to mixture. Serve over rice. Yield: 4 servings.
Directions:
Combine soy sauce, vinegar, gingerroot and red pepper in small bowl
and mix. Cook noodles according to package directions, omitting
oil and salt; drain. Rinse with cold water and set aside. Spray
wok or large non-stick skillet with vegetable spray and preheat
to medium-high heat. Stir-fry garlic for a few seconds and add pea
pods, red pepper and green onions; stir-fry for 2-3 minutes or until
crisp tender. Remove vegetables from wok. Add oil to wok and stir-fry
beef for 2-3 minutes or until desired degree of doneness. Add sauce,
vegetables and noodles to wok and stir-fry until heated through.
Stir in beef and serve immediately. Yield: 4 servings. 1
1/2 pounds skinless, boneless chicken breast meat - cubed
Saute chicken in a medium saucepan over medium high heat for about
20 minutes. Add vinegar, lime juice, sugar, salt, pepper, green
onion, garlic and oregano. Simmer for an extra 10 minutes.
1 medium head garlic
Preheat oven to 350 degrees. Remove white papery skin from garlic
head (do not peel or separate the cloves). Coat with cooking spray;
wrap in foil. Bake at 350 degrees for 1 hour; cool 10 minutes. Separate
cloves; squeeze to extract garlic pulp. Discard skins. Mash garlic
pulp, horseradish, salt, basil, thyme, and pepper with a fork until
blended. Preheat oven to 400 degrees. Trim fat from tenderloin;
fold under 3 inches of small end. Rub garlic mixture over roast.
Place tenderloin on a broiler pan coated with cooking spray. Insert
meat thermometer into thickest portion of tenderloin. Bake at 400
degrees for 40 minutes or until thermometer registers 145 degrees
(medium-rare) to 160 degrees (medium). Place tenderloin on a platter.
Cover and let stand 10 minutes before slicing. 4 c. sliced
fruit (bananas, strawberries, peaches, nectarines, blueberries,
grapes, apples, pears) Group fruit on platter or tray. Mix yogurt and orange juice and serve as dip or toss sliced fruit and mix; place in parfait glass or sherbet dish. Drizzle with sauce. Yield: 6 dessert servings or 12 appetizer servings. HEALTHIER GREEN BEAN CASSEROLE 3
(9 oz.) packages of frozen French-cut green beans, thawed and drained Combine all ingredients, reserving 1/2 can of onions for topping. Place in 1 1/2 quart baking dish. Bake at 350 for 30 minutes. Top with remaining onions and bake an additional 5 minutes. Yield: 8 servings. 1
lb. fresh cranberries Combine cranberries and sugar; mix. Place in a glass baking dish and cover with foil. Bake for one hour at 350. Remove foil and stir in lemon or lime juice. Allow to cool completely and then add pecans and marmalade and stir to mix. Refrigerate and serve chilled. Yield: 24 servings. 1
can fat-free sweetened condensed milk Melt chocolate chips over low heat (or double-boiler) until they begin to melt. Add condensed milk and continue to melt chips until smooth. Remove from heat and stir in vanilla. Quickly fold in marshmallows and graham cracker crumbs and pour into pan to cool. (Approximately 9 x 4 inch pan.) When sliced small, these are very low in fat. 1
pkg. sugar-free lemon Jell-O Mix
Jell-O and boiling water. Mix in the yogurt and whipped topping.
Pour mixture into crust and chill until set. 1
can 98% fat-free cream of mushroom soup Mix 2 cans of soup and sour cream in large bowl. Add cheese and stir. (You can reduce the fat a little more by going easy on the cheese. You can get away with using about 1/2 - 3/4 of the 8 oz. bag of cheese.) Add hash brown mix and stir. Spray a 9x13 inch baking pan (glass or metal) with baking spray and pour in the hash brown mixture. Bake at 400 degrees until golden brown on top and slightly dark around the edges. 1
whole chicken (remove skin for lower fat recipe) Using cooking syringe, inject lemon juice in chicken breast, legs, thighs, etc. (Inject anywhere with a lot of meat, not bone.) Rub the outside with extra virgin olive oil and sprinkle with cajun seasoning. Place on the rotisserie and cook for about 15 minutes per pound of chicken or until the juices run clear. 1
Halibut filet per person Place Halibut filets in foil and top with small amount (about a teaspoon) of margarine. Sprinkle with lemon pepper and bake at 350 degrees until fish flakes. (approximately 20-30 minutes) |
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© Lose Weight You Hate - 2004 |