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The Breakfast Stacker
Ingredients:
½ cup egg beaters
4 each English muffins
4 slices fat-free American cheese
4 slices thin sliced turkey bacon
salt and pepper to taste
non-fat cooking spray
½ cup egg beaters
4 each English muffins
4 slices fat-free American cheese
4 slices thin sliced turkey bacon
salt and pepper to taste
non-fat cooking spray
Preparation Method:
1. Preheat oven to 325 degrees
2. Spray muffin pan with non-fat cooking spray.
3. Add salt and pepper to egg beaters and slightly beat. Pour equal amounts of egg beaters into four of the muffin slots.
4. Place in oven and cook until set about 6 to 8 minutes.
5. Break English muffins apart using fork and toast.
6. As soon as you pull muffins from toaster, place single slice of fat-free cheese on one part of muffin half.
7. On microwave safe plate heat turkey bacon slices about 1 to 2 minutes. Place on top of melted cheese.
8. Remove egg beaters from oven. Pop out eggs and place on top of turkey bacon. Serve immediately.
1. Preheat oven to 325 degrees
2. Spray muffin pan with non-fat cooking spray.
3. Add salt and pepper to egg beaters and slightly beat. Pour equal amounts of egg beaters into four of the muffin slots.
4. Place in oven and cook until set about 6 to 8 minutes.
5. Break English muffins apart using fork and toast.
6. As soon as you pull muffins from toaster, place single slice of fat-free cheese on one part of muffin half.
7. On microwave safe plate heat turkey bacon slices about 1 to 2 minutes. Place on top of melted cheese.
8. Remove egg beaters from oven. Pop out eggs and place on top of turkey bacon. Serve immediately.
Yield: 4 breakfast sandwiches
Nutritional Information:
Calories: 200
Calories: 200
Fat: 2 g
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Lunch: Consists of a salad and a main course.
Salad - Taboulah
Ingredients
1 cup bulgur wheat
1 1/2 cups water
1 1/2 tsp salt
1/4 cup lemon juice
2 tbsp olive oil
4 tbsp onion
1 cup parsley
1/2 cup fresh mint
4 tomatoes
Preparation Method:
add bulgur wheat to boiling water and let stand for 30 minutes
combine oil, lemon juice, garlic, salt and pepper
finely chop parsley, onion, mint, and tomatoes
mix all together well
Nutritional Information:
Calories: 110
Fat: 3g
Main Course - Kickin’ Chicken Wrap
Ingredients:
4-4 oz skinless boneless chicken breast
1 each sliced red onion grilled
¾ tsp cumin powder
¾ tsp chili powder salt and pepper
½ cup BBQ Sauce*
½ cup fat-free southwestern cheese dip*
1 cup fresh spinach leaves
4 each fat-free or low fat flour tortilla wraps
4-4 oz skinless boneless chicken breast
1 each sliced red onion grilled
¾ tsp cumin powder
¾ tsp chili powder salt and pepper
½ cup BBQ Sauce*
½ cup fat-free southwestern cheese dip*
1 cup fresh spinach leaves
4 each fat-free or low fat flour tortilla wraps
Preparation Method:
1. Heat grill or turn on broiler.
2. Season chicken and onion with cumin, chili powder and salt and pepper.
3. Grill/broil until juices run clear about 4 minutes per side for chicken. Grill onion until onion starts to carmelize.
4. Baste chicken and onion with BBQ sauce and cook another 3 minutes – Make sure to baste each side. Remove from grill/broil and let sit for at least 3 to 5 minutes before cutting chicken into strips.
5. Spread southwestern cheese dip on tortilla.
6. Place 4 ounces of sliced chicken strips in center of tortilla horizontally. Add red onion and 1 ounce clean and dried spinach leaves.
7. Roll tortilla and serve.
1. Heat grill or turn on broiler.
2. Season chicken and onion with cumin, chili powder and salt and pepper.
3. Grill/broil until juices run clear about 4 minutes per side for chicken. Grill onion until onion starts to carmelize.
4. Baste chicken and onion with BBQ sauce and cook another 3 minutes – Make sure to baste each side. Remove from grill/broil and let sit for at least 3 to 5 minutes before cutting chicken into strips.
5. Spread southwestern cheese dip on tortilla.
6. Place 4 ounces of sliced chicken strips in center of tortilla horizontally. Add red onion and 1 ounce clean and dried spinach leaves.
7. Roll tortilla and serve.
Yield: 4 servings – 4 oz each
Nutritional Information:
Calories: 101.1
Fat: 1.5 g
Calories: 101.1
Fat: 1.5 g
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Dinner: Consists of a starter, a main course and a dessert.
Dinner: Consists of a starter, a main course and a dessert.
Starter - Onion Quesadillas
Ingredients:
1 large Vidalia or sweet onion
1 each roasted jalapeño pepper
4 each 7-inch fat-free flour tortillas
¾ cup fat-free mozzarella or Monterey Jack cheese
¼ cup cilantro, finely chopped
non-fat cooking spray
1 large Vidalia or sweet onion
1 each roasted jalapeño pepper
4 each 7-inch fat-free flour tortillas
¾ cup fat-free mozzarella or Monterey Jack cheese
¼ cup cilantro, finely chopped
non-fat cooking spray
Preparation Method:
1. Preheat oven to 375 degrees or a grill to medium high heat.
2. Peel onion and cut into ¼-inch thick round slices and arrange on pre-sprayed cookie sheet, keeping them intact along with jalapeno or if grilling place directly on grill. Cook until onions and jalapeno start to brown or if grilling until lightly charred and softened.
3. Place onions in a bowl, separating rings. Place jalapeno in small bowl and cover. This will steam skin and you can simply remove charred skin by rubbing it off. Wear gloves when doing this.
4. Take 2 tortillas and divide onion, jalapeno, cheese and cilantro among them and then cover with remaining 2 tortillas.
5. Spray skillet with non-fat cooking spray and heat over medium heat. With a spatula transfer quesadillas to skillet and cook for 3 to 4 minutes or until bottom tortillas turn a golden brown.
6. Lightly spray top tortillas with non-fat cooking spray. Using two spatulas sandwich each quesadillas between them and flip over browning remaining side.
1. Preheat oven to 375 degrees or a grill to medium high heat.
2. Peel onion and cut into ¼-inch thick round slices and arrange on pre-sprayed cookie sheet, keeping them intact along with jalapeno or if grilling place directly on grill. Cook until onions and jalapeno start to brown or if grilling until lightly charred and softened.
3. Place onions in a bowl, separating rings. Place jalapeno in small bowl and cover. This will steam skin and you can simply remove charred skin by rubbing it off. Wear gloves when doing this.
4. Take 2 tortillas and divide onion, jalapeno, cheese and cilantro among them and then cover with remaining 2 tortillas.
5. Spray skillet with non-fat cooking spray and heat over medium heat. With a spatula transfer quesadillas to skillet and cook for 3 to 4 minutes or until bottom tortillas turn a golden brown.
6. Lightly spray top tortillas with non-fat cooking spray. Using two spatulas sandwich each quesadillas between them and flip over browning remaining side.
Transfer quesadillas to a cutting board and cut into wedges. Serve immediately.
You may serve with salsa or fat-free sour cream.
Yield: 2 whole quesadillas – 1 per person
Or 4 squares per person
Nutritional Information:
Calories: 109.5
Fat: 3 g
Calories: 109.5
Fat: 3 g
Main Course - The Clam Pasta
Ingredients:
2 lbs fresh little neck clams, whole
¼ cup cooking sherry
1 tbl minced garlic
8 oz dried angel hair pasta
2 cups fresh tomatoes, chopped (canned may be used)
½ cup flat leaf parsley, chopped
salt and pepper
Preparation Method:
1. Wash the clams. Place them, in a large pot. Pour sherry over clams and cover pot and heat over high heat until clams just open, about 4-6 minutes. Remove from the heat and set aside.
2. In a new large pot bring a gallon of salted water to a boil over high heat.
3. Meanwhile, remove the clams from first large pot and reserve the clam liquid.
4. Sauté the garlic for 2 minutes and then add the reserved clam juice, and reduce it by half by heating over medium-high heat.
5. Add the angel hair pasta to boil water and cook per directions on the box.
6. Add the tomatoes to the clam liquid and simmer.
7. Add the chopped parsley and season with salt and pepper.
8. In a large bowl, toss the pasta with the tomato and clam liquid mixture and arrange the clams on top. Serve immediately.
1. Wash the clams. Place them, in a large pot. Pour sherry over clams and cover pot and heat over high heat until clams just open, about 4-6 minutes. Remove from the heat and set aside.
2. In a new large pot bring a gallon of salted water to a boil over high heat.
3. Meanwhile, remove the clams from first large pot and reserve the clam liquid.
4. Sauté the garlic for 2 minutes and then add the reserved clam juice, and reduce it by half by heating over medium-high heat.
5. Add the angel hair pasta to boil water and cook per directions on the box.
6. Add the tomatoes to the clam liquid and simmer.
7. Add the chopped parsley and season with salt and pepper.
8. In a large bowl, toss the pasta with the tomato and clam liquid mixture and arrange the clams on top. Serve immediately.
Yield: 6 servings
Nutritional Information:
Calories: 301
Calories: 301
Fat: 3 g
Dessert - Frozen Pineapple Upside-Down Cake
Ingredients:
1 20-ounce can pineapple rings in juice, drained, juice reserved
5 fresh cherries, pitted, or raspberries
3 large egg yolks, at room temperature (see Kitchen Tip)
6 tablespoons packed light brown sugar
2 large egg whites, at room temperature
1/2 cup sugar
1/2 teaspoon cream of tartar
1/2 cup heavy cream
7 ounces angel food cake, (see Kitchen Tip)
Preparation Method:
Coat a 9-inch springform pan with cooking spray; set it on a large plate. Blot 5 pineapple rings dry with paper towels; arrange in a circle in the bottom of the pan. Place a cherry (or raspberry) in the center of each pineapple ring.
Place the remaining pineapple and the reserved juice in a blender; blend until smooth.
Beat egg yolks and brown sugar in a 3-quart stainless-steel bowl with an electric mixer on medium speed until thick, pale brown and fluffy, 3 to 5 minutes. Beat in the pineapple puree, scraping down the sides as necessary.
Bring 1 inch of water to a slow simmer in a large saucepan. Place the bowl of pineapple mixture over the simmering water and beat on medium speed until thick, doubled in volume and an instant-read thermometer registers 160°F, 5 to 8 minutes. Remove from the heat (be careful of the escaping steam) and continue beating on medium speed until room temperature, 8 to 10 minutes. Set aside.
Clean and dry the beaters. Beat egg whites, sugar and cream of tartar in another 3-quart stainless-steel bowl on medium speed until foamy. Bring the water in the saucepan back to a slow simmer, set the bowl of egg whites over it, and continue to beat on medium speed while moving the mixer around, until the mixture is glossy and thick, about 3 1/2 minutes. Increase the speed to high and continue beating over the heat until very stiff and glossy, about 3 1/2 minutes more (the eggs will be at a safe temperature, 160°F, at this point). Remove from the heat (be careful of the escaping steam) and continue beating on medium speed until room temperature, 3 to 5 minutes. Whisk the meringue into the reserved pineapple mixture until smooth.
Clean and dry the beaters one more time. Beat cream in a medium bowl with an electric mixer on high speed until soft, droopy peaks form, 30 seconds to 1 minute. Fold the whipped cream into the batter. Pour the batter over the pineapple slices in the pan.
Cut angel food cake into nine 3/4-inch-thick slices. Lay the slices over the batter, completely covering the top. Cover with plastic wrap and freeze for at least 8 hours.
Remove the cake from the freezer and let stand at room temperature for 10 minutes. Run a knife around the edges. Invert the pan onto a large serving plate and rap gently on the counter to loosen the cake. Remove the pan sides, then carefully remove the pan bottom. If the bottom does not release easily, place a towel soaked in hot water on it for a minute, then try again.
Tips:
Make Ahead Tip: Tightly wrap and store in the freezer for up to 2 weeks (do not refreeze). | Equipment: 9-inch springform pan
Kitchen Tips: To get the most volume from beaten eggs, it's best for them to be at room temperature. Either set the eggs out on the counter for 15 minutes or submerge them in their shells in a bowl of lukewarm (not hot) water for 5 minutes.
To make it easier to thinly slice the angel food cake (Step 7), place it in the freezer while preparing the filling.
Ingredients:
1 20-ounce can pineapple rings in juice, drained, juice reserved
5 fresh cherries, pitted, or raspberries
3 large egg yolks, at room temperature (see Kitchen Tip)
6 tablespoons packed light brown sugar
2 large egg whites, at room temperature
1/2 cup sugar
1/2 teaspoon cream of tartar
1/2 cup heavy cream
7 ounces angel food cake, (see Kitchen Tip)
Preparation Method:
Coat a 9-inch springform pan with cooking spray; set it on a large plate. Blot 5 pineapple rings dry with paper towels; arrange in a circle in the bottom of the pan. Place a cherry (or raspberry) in the center of each pineapple ring.
Place the remaining pineapple and the reserved juice in a blender; blend until smooth.
Beat egg yolks and brown sugar in a 3-quart stainless-steel bowl with an electric mixer on medium speed until thick, pale brown and fluffy, 3 to 5 minutes. Beat in the pineapple puree, scraping down the sides as necessary.
Bring 1 inch of water to a slow simmer in a large saucepan. Place the bowl of pineapple mixture over the simmering water and beat on medium speed until thick, doubled in volume and an instant-read thermometer registers 160°F, 5 to 8 minutes. Remove from the heat (be careful of the escaping steam) and continue beating on medium speed until room temperature, 8 to 10 minutes. Set aside.
Clean and dry the beaters. Beat egg whites, sugar and cream of tartar in another 3-quart stainless-steel bowl on medium speed until foamy. Bring the water in the saucepan back to a slow simmer, set the bowl of egg whites over it, and continue to beat on medium speed while moving the mixer around, until the mixture is glossy and thick, about 3 1/2 minutes. Increase the speed to high and continue beating over the heat until very stiff and glossy, about 3 1/2 minutes more (the eggs will be at a safe temperature, 160°F, at this point). Remove from the heat (be careful of the escaping steam) and continue beating on medium speed until room temperature, 3 to 5 minutes. Whisk the meringue into the reserved pineapple mixture until smooth.
Clean and dry the beaters one more time. Beat cream in a medium bowl with an electric mixer on high speed until soft, droopy peaks form, 30 seconds to 1 minute. Fold the whipped cream into the batter. Pour the batter over the pineapple slices in the pan.
Cut angel food cake into nine 3/4-inch-thick slices. Lay the slices over the batter, completely covering the top. Cover with plastic wrap and freeze for at least 8 hours.
Remove the cake from the freezer and let stand at room temperature for 10 minutes. Run a knife around the edges. Invert the pan onto a large serving plate and rap gently on the counter to loosen the cake. Remove the pan sides, then carefully remove the pan bottom. If the bottom does not release easily, place a towel soaked in hot water on it for a minute, then try again.
Tips:
Make Ahead Tip: Tightly wrap and store in the freezer for up to 2 weeks (do not refreeze). | Equipment: 9-inch springform pan
Kitchen Tips: To get the most volume from beaten eggs, it's best for them to be at room temperature. Either set the eggs out on the counter for 15 minutes or submerge them in their shells in a bowl of lukewarm (not hot) water for 5 minutes.
To make it easier to thinly slice the angel food cake (Step 7), place it in the freezer while preparing the filling.
Nutritional Information Per Serving:
Calories: 211
Fat: 6g
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Total Day Nutritional Facts:
Total Calories: 1,032.6
Total Fat: 18.5
Calories: 211
Fat: 6g
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Total Day Nutritional Facts:
Total Calories: 1,032.6
Total Fat: 18.5
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