Healthy Low Calorie Recipes

Making A Seared Tuna Salad

2011-06-18T10:43:00.000-07:00

A healthy game plan for increasing your intake of heart-healthy omega-3 fats is to find more ways to cook with tuna.Making a Seared Tuna Salad is very simple. With practically no effort at all, you can prepare this gourmet-inspired tuna salad and get nutrition and flavor at the same time. In this recipe, the fish is best prepared rare or medium rare, when the tuna is pink inside but crispy outside.

Ingredient for 4 serving are (1) 2 scallions, cut into chunks (2) 1 (1-inch) piece peeled, fresh ginger, cut into quarters (3) 2 garlic cloves, put through a garlic press (4) 1 pound tuna steak (5) 2 teaspoons reduced-sodium soy sauce (6) 2 teaspoons toasted sesame oil (7) 6 cups mixed salad greens (8) 1 cucumber, thinly sliced (9) 1 carrot, shredded on the large holes of a box grater (10) 2 tablespoons plus 2 teaspoons balsamic vinegar

1. Place the scallions and ginger on a cutting board and chop almost to a paste by rocking the blade of a chef's knife back and forth, rotating it slowly. Keeping working in this manner until the mixture is very finely chopped. Alternatively, place scallions and ginger in a small food processor and pulse until very finely chopped. Place the scallion mixture in a small bowl and mix with the pressed garlic to form a paste.

2. Brush both sides of the tuna with soy sauce. Massage the spice mixture into both sides and set aside for 5 minutes at room temperaure.

3. Heat a large nonstick skillet or a seasoned cast-iron skillet over high heat until smoking. Add the oil, then slip tuna into the pan. Cook 2 minutes, then turn and continue cooking to desired doneness, about 1 minute for rare, 2 minutes for medium rare, or 4 minutes for well done. Transfer to cutting board and let rest at room temperature for 5 minutes.

4. Meanwhile, arrange 1 1/2 cups salad greens and 1/4 of the cucumber and carrot on each of four plates. Slice the tuna into 1/4-inch-thick strips, cutting against the grain so the steak does not fall apart. Lay 1/4 of the slices over each salad. Drizzle 2 teaspoons balsamic vinegar over each portion. Serve at once.

Making Nutritious Broccoli Souffle

2011-06-04T10:17:00.000-07:00

Although it makes an excellent presentation at a dinner party, this tasty and nutritious broccoli souffle is also a great choice for a casual brunch or lunch. Try serving it with a salad of fresh fruit or tossed greens for a complete meal

Ingredients for 4 servings are (1)Nonstick spray (2) 2 large egg yolks (3) 1/2 pound frozen broccoli florets,thawed (4) 1 teaspoon salt (5)1/2 teaspoon freshly ground pepper (6) 1/4 teaspoon freshly grated or ground nutmeg (7)2 cups fat-free milk (8) 2 tablespoons whole-wheat flour (9) 4 large egg whites

1. Position a rack in the center of the oven and preheat to 375F. Spray an 8-cup souffle dish or high-sided round casserole with nonstick spray and set it aside. Place the egg yolks in a medium bowl, whisk lightly, and set aside.

2. Place the broccoli in a food processor fitted with the chopping blade or in a large blender and process or blend until fairly smooth. Mix in the salt,pepper, and nutmeg and set aside.

3. Bring 1 1/2 cups of the milk to a low simmer in a large saucepan set over medium-high heat. Meanwhile, whisk the remaining 1/2 cup milk and the whole-wheat flour in a small bowl until smooth. Whisk the flour mixture into the hot milk, and continue to heat, whisking constantly, until simmering and thickened, about 20 seconds.

4. Whisk 1/2 the hot milk mixture into the egg yolks, then whisk this egg mixture back into the pan with the remaining milk mixture. Cook for 10 seconds. Immediately remove the pan from the heat and stir in the broccoli puree. Transfer the mixture to a large bowl and set aside for 5 minutes.

5. With an electric mixer at high speed, beat the egg whites in a large clean bowl until stiff peak form.

6. Using a wooden spoon or a rubber spatula, stir half the beaten egg whites into the broccoli mixture. Then fold in the remaining egg whites using long even arcs so as not to deflate the egg whites. Fold just until incorporate, there will still be white streaks in the batter. Gently transfer the mixture to the prepared souffle dish or casserole.

7. Bake until puffed and lightly browned, about 45 minutes. Serve at once.

How To Make A Bistro Chicken Stew Dinner Recipe

2011-05-27T10:35:00.000-07:00

This classic French dinner recipe,refitted for high-level nutrition,show-cases it all: chicken,vegetables,and fruit.The result is a main meal that delivers nutrition payoffs of high protein and high fiber. Fiber,of course,is the substance in fruits and vegetables that has been cited as a possible preventative for obesity,heart disease,diabetes,and some cancers.

Ingredients for 4 serving; (1) 2 teaspoons olive oil (2) 8 small skinless and boneless chicken thighs (about 1 1/4 pounds),halved (3)1 small onion,chopped,or 1/3 cup frozen chopped onion (4) 12 ounces button mushrooms,brushed of dirt and thickly sliced (5) 18 baby carrots (about 8 ounces) (6) 20 pitted prunes (about 4 ounces) (7) 2 teaspoons dried thyme (8) 1 teaspoon dried rosemary (9) 1/2 teaspoon salt (10) 1/4 teaspoon freshly ground black pepper (11) 1/2 cup no-salt,fat-free chicken broth (12) 2 teaspoons whole-wheat flour

1. Heat the oil in a large skillet or high-sided saute pan set over medium heat.Add the chicken and cook until brown,turning once,about 2 minutes.Transfer to a plate.

2. Add the onion to the pan and cook,stirring,until softened,about 2 minutes.Add sliced mushrooms and continue cooking stirring occasionally,until they have given off their liquid,about 3 minutes.Add the carrots,prunes,thyme,rosemary,salt,and pepper and cook until fragrant,about 1 minute.Finally,pour in the broth,scraping up any browned bits from the bottom of the pan.

3.Return the chicken and any accumulated juices to the pan.Bring the mixture to a simmer,stir well,cover,and reduce heat to low.Simmer,stirring occasionally,until the chicken is cooked through and the sauce is thickened somewhat,about 25 minutes.

4. Uncover and sprinkle whole-wheat flour over the ingredients.Stir well,then cook just until thickened,about 30 seconds.Serve at serve.

Making A Creamless Cream Of Cauliflower Soup

2011-05-26T16:08:00.000-07:00

Eating high-response cost,high-yield soups helps you feel satisfied and makes it easier to get the nutrients you require while,at the same time,consuming fewer calories.If you are having trouble controlling your urge to splurge at meals,a light soup like this one will improve your chances of losing weight.To prevent the soup from turning brown when you puree it,be sure not to brown the vegetables.

Ingredients for 6 servings are ; (1) 2 teaspoons canola oil (2) 1 medium onion,chopped,or 3/4 cup-frozen chopped onion (3) 2 ribs celery,chopped (4) 1 small head cauliflower,cut into florets,or 4 cups frozen cauliflower florets,thawed (5) 1 medium baking potato (about 12 ounces),peeled and diced (6) 1 teaspoon rubbed sage (7) 1 teaspoon dried thyme (8) 1 teaspoon dry mustard (9) 1 teaspoon celery seed (10) 4 cups no-salt,fat-free vegetable broth (11) 1/2 teaspoon salt (12) 1/4 teaspoon freshly ground black pepper (13) 3 tablespoons golden raisins,for garnish

1. Heat the oil in a large saucepan set over low heat.Add the onion and celery and cook,stirring often,until golden,about 5 minutes.If the onion begins to brown,lower heat.

2. Add the cauliflower and diced potato and cook,stirring, 1 minute. Sprinkle the sage,thyme,mustard,and celery seed over the vegetables,stir well,and cook until fragrant,about 20 seconds.

3. Pour in the broth and bring to a simmer.Cover, reduce heat to low,and simmer until the potato and cauliflower are soft when pierced with a fork,about 15 minutes.

4. Working in batches if necessary,puree the soup in a food processor fitted with the chopping blade or in a large blender,scraping down the sides of the bowl as necessary. Return the puree to the saucepan,again set over medium heat,and cook just until heated through,about 1 minute.Season with salt and pepper,ladle into bowns,and top each serving with 1/2 tablespoon golden raisins.

Making Italian Roast Pork Loin Dinner Recipe

2011-05-26T15:18:00.000-07:00

Enjoying pork on occasion will not send the scales soaring,so long as you choose the healthier,lean cuts such as loin or tenderloin,which compare favorably to skinless chicken in terms of fat and calorie content.This hearty,no-fuss dinner recipe revamps the classic Italian rendition without tons of fat.

Ingredients for 8 serving are: (1) 1 tablespoon no-salt lemon pepper (2) 2 teaspoons fennel seeds (3) 2 teaspoons dried oregano (4) 2 teaspoons dried rosemary (5) 1 teaspoon salt (6) 1 tablespoon olive oil (7) 3 garlic cloves,mashed or put through a garlic press (8) 1 (2 1/2-pound) pork loin,trimmed of all exterior fat.

1. Preheat oven to 325F. Combine the lemon pepper,fennel seeds,oregano,rosemary,and salt in a small bowl; set aside. Combine the olive oil and mashed garlic in a second small owl.Rub the olive oil mixture evenly over the pork loin,coating it thoroughly.Sprinle the herb mixture over the entire pork loin.Place in a shallow roasting pan,broiler pan,or shallow baking dish.

2. Roast until golden brown.An instant-read meat thermometer inserted into the thickest part of the loin should register 160F for medium,about 65 minutes,or 170 for well done,about 1 hour and 15 minutes.

How Foods Acts On Our Mood

2011-05-26T14:42:00.000-07:00

Research suggests that food affects mood by altering the brain's production of chemical messengers called neurotransmitters.The neurotransmitters dopamine and norepinephrine have an energizing effect.When your brain is producing these chemicals,you're alert,highly motivated and have fast reaction times.

The main building block of these alertness chemicals is the amino acid tyrosine.Eating protein,which contains lots of tyrosine raises tyrosine levels in the brain.This,in turn,boosts synthesis of dopamine and norepinephrine,which results in more energy.The neurotransmitter serotonin has a calming effect.Its presence in the brain boosts concentration,relieves feelings of anxiety and at night or if you're sleep-deprived makes you drowsy.To make serotonin,your brain needs a supply of the amino acid tryptophan.Like tyrosine,tryptophan is found in proteins.But eating more protein won't increase levels of tryptophan inside your brain.In fact, a high-protein diet depletes the brain's tryptophan supply.

The reason is tryptophan must "compete" with tyrosine and other,more plentiful amino acids to enter the brain.It tends to be "crowded out" by them when you eat protein.To increase the brain's supply of tryptophan,eat carbohydrates,without protein.Doing so triggers the release of insulin,which shunts some of the amino acids from the blood to other organs.Tryptophan,however,is left behind in the blood.With less competition from other amino acids,it can easily enter the brain.

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Making Dried Fruit Compote Breakfast Recipe

2011-05-26T13:44:00.000-07:00

The high fiber content of dried fruits can assist with weight control while it also helps lower the risk of numerous life-compromising illnesses.If you desire,top each serving of this wonderful fruit compote with sugar-free,fat-free vanilla yogurt or frozen yogurt.You can purchase dried fruit in bulk at gourmet markets or at most health food stores.

Ingredients for 6 servings are: (1) 10 dried apricot halves,preferably the tart California variety (2) 5 pitted prunes,halved (3) 5 dried apple rings,cut into quarters (4) 3 dried peach halves,cut into large chunks (5) 2 dried figs,preferably black mission figs,stemmed and halved (6) 3 cups unsweetened apple juice (7) 1/4 cup raisins (8) 4 whole cloves (9) 1 (4-inch) cinnamon stick (10) Zest of 1 lemon

1. Combine all the ingredients in a large saucepan and bring to a simmer over medium-high heat.Cover,reduce heat to low,and continue simmering slowly until the fruit is soft,about 30 minutes.Remove the pan from the heat and allow the mixture to cool to room temperature,about 1 hour.

2. Transfer the mixture and any syrup in the pan to a large bowl.Cover tightly and store in the refrigerator up to 1 week.Discard the cinnamon stick and whole cloves before serving.

Making Pork Lo Mein Dinner Recipe

2011-05-26T12:54:00.000-07:00

Lean and versatile pork tenderloin can be used in many ethnic dishes and matched with dozens of other ingredients.This version of lo mein is a nutritious,one-dish meal,loaded with protein,carbohydrates,vitamins,and minerals.It takes just minutes to fix as long as you do your food prep ahead of time.If you are not familiar with five-spice powder,it is a blend of ground Asian spices,namely cinnamon,start anise,fennel,ginger,and cloves.You can find it in the spice aisle of most supermarkets.

Ingredients for 4 servings are: (1) 2 teaspoons peanut oil (2) 2 garlic cloves,slithered (3) 3 tablespoons peeled and minced fresh ginger (4) 3/4 pound pork tenderloin,trimmed of exterior fat and shredded (5) 1/2 teaspoon five-spice powder (6) 3 medium scallions,cut into 1-inch pieces (7) 2 cups mung bean sprouts (8) 2 cups cooked Japanese somen noodles,Chinese egg noodles,or udon noodles (9) 2 tablespoons reduced-sodium soy sauce

1. Heat the peanut oil in a large nonstick wok or skillet set over medium-high heat.Add the garlic and ginger and cook,stirring constantly,until frangrant,about 20 seconds.Add the shredded pork and cook,tossing and stirring,until browned,about 2 minutes.

2. Sprinkle the five-spice powder over the ingredients and toss well.Add scallions and cook,stirring constantly,until softened,about 2 minutes.Add bean sprouts and cooked noodles.Continue cooking,tossing and stirring,until all the ingredients are heated through,about 1 minute.Add soy sauce and cook just until it is absorbed,about 20 seconds.Serve at once.

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Making 12 Orange Raisin Bran Muffins

2011-05-25T19:22:00.000-07:00

Perfect for a Sunday breakfast and convenient as a grab-and-go treat on weekday mornings,these muffins provide the type of high-response cost,high-yield carbohydrates we should all be eating more of: hearty whole-wheat flour,high-fiber bran cereal,and natural juice sweetners.

Ingredients for 12 muffins are; (1) 12 paper muffin-cup liners (2) 3/4 cup fat-free milk (3) 1/2 cup unsweetened frozen orange-juice concentrated,thawed (4) 2 tablespoon cranola oil (5) 1 teaspoon vanilla extract (6) 1 large egg,lightlybeaten,or 1/4 cup pasteurized egg substitute (7) 2 cups Raisin Bran cereal (8) 1 cup whole-wheat flour (9) Granulated sugar substitute equal to 2 tablespoons sugar (10) 1 tablespoon baking powder (11) 1 teaspoon ground cinnamon (12) 1/2 teaspoon salt

1. Position a rack in the center of the oven and preheat oven to 400F. Line a 12-cup muffin tin with the paper liners.

2. Whisk the milk,orange-juice concentrate,oil,vanilla,and egg or egg substitute in a medium bowl until uniform and set aside.

3. Mix the Raisin Bran,whole-wheat flour,sugar substitute,baking powder,cinnamon,and salt in a second bowl until uniform.

4. Pour the milk mixture into the dry ingredients and stir just until dry ingredients are moisture.Spoon enough batter into each muffin cup to fill it 2/3 full.

5. Bake until golden brown,about 18 to 20 minutes.A toothpick inserted into the center of one muffin should come out clean.Cool the muffins in the tin for 3 minutes,then serve immediately or transfer the muffins to a wire rack to cool completely.Store in an airtight container at room temperature for up to 3 days.

Making A Steamed Whole Red Snapper Dinner Recipe

2011-05-23T19:25:00.000-07:00

This savory steamed red snapper is an impressive dish when served as a party entree.Keep this health fact in mind,too: If you eat fish at least once a week,you can help lower your blood pressure,triglycerides,and cholesterol,thus reducing your risk of heart disease.

Ingredients for 4 servings:
(1) 1 (4-pound) whole red snapper,skin scored in 3 places on each side (2) 1/2 cup packed fresh cilantro leaves (3) 3 scallions,white and green parts,cut in 2-inch pieces (4) 1/4 cup peeled and chopped fresh ginger (5) 2 tablespoons reduced-sodium soy sauce (6) 1 tablespoon rice vinegar or white wine vinegar (7) 1 teaspoon toasted sesame oil

1. Place 1 inch water in a large Dutch oven.Remove the tops and bottoms from two well-scrubbed empty tuna cans (leaving just the ring) and place in the Dutch oven.Or cut a large raw baking potato into three 2-inch-thick rings and place them in the Dutch oven.

2. Place the fish on a heat-safe plate that will fit comfortably in the Dutch oven,trim the tail to fit if necessary,but the head can lap a little over the side.Stuff the cilantro leaves in the belly and sprinkle the scallions and ginger over the top of the fish.Stand the plate on the cans or the potato rings in the Dutch oven.

3. Place the Dutch oven over medium-high heat and bring the water to a simmer.Cover the pot and steam the fish until tender,about 10 minutes.Remove from heat and let the pot stand,covered,for 5 minutes.

4.Using oven mitts to protect hands,remove the plate from the pot.Drain any liquid from the plate,sprinkle the fish with the soy sauce,vinegar,and sesame oil,and serve at once with a spoonful of herbs and any sauce on the plate.

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4 Common Foods That Relieves Symptoms For Memory Loss

2011-05-23T16:20:00.000-07:00

Blueberries and blackberries usually top the lists of foods that help promote brain function.
Here are 4 foods that help relieve symptoms for memory loss:

1.Apples(with skins): Are similar to blueberries and blackberries (fresh or unsweetened frozen) they contain anthocyanins and quercetin,which are believed to slow the progression of age-related memory loss by promoting blood flow through vessels to the brain.Other good sources of anthocyaniins and quercetin include red and black grapes,red cabbage and red onions.Have one-half cup three days per week.

2. Coffee: Temporarily improves memory loss skills and reaction time,but only when it contains caffeine,which stimulates nerve cells in the brain's prefontal cortex region.Drink two eight-ounce cups of caffeinated coffee daily.

3.Herring: Herring and other omega-3 rich foods slow age-related memory decline because these fatty acids promote blood flow to the brain.Another good source of omega-3s is omega-3 fortified eggs.Have three to four ounces of herring or other omega-3 rich fish three times weekly...or two eggs three times a week.

4. Lentils: Contains folic acid,which is believed to help memory by keeping blood vessels healthy and lowering homocysteine.Eat one-half cup (cooked) daily.

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5 Common Foods That Relieve Symptoms Of Heart Disease

2011-05-23T08:30:00.000-07:00

Wild salmon decreases levels of harmful triglycerides and raises beneficial HDL,cholesterol levels.
5 common foods that help reduces sympton of heart disease are;

1. Rainbow trout (wild or farmed): Is rich in omega-3 fatty acids and can be substituted for wild salmon.Other good sources of omega-3s include anchovies,sardines,Atlantic mackeral,walnut and flaxseed(ground).Have three to four ounces of fish three times per week...one quarter cup of walnuts per day...or one to two tablespoons of ground flaxseed daily.

2. Wheat germ: Contains cholesterol-lowering plant sterols,as well as magnesium (for healthy blood vessels) and vitamin E.Aim to have two tablespoons daily.

3. Psyllium seeds(ground): Provide the high levels of soluble (dissolves in liquid) fiber needed to reduce LDL "bad" cholesterol and lower blood pressure.Some whole-grain breakfast cereals are good sources of psyllium seeds.Eat three to seven half-cup servings weekly of cereal that contains psyllium seeds.

4. Garbanzo beans: Are rich in soluble fiber as well as magnesium.Together,these nutrients can lower blood pressure and LDL cholesterol.Eat at least one-half cup per day.

5. Turnip and mustard greens: Have high levels of the B vitamin folic acid,which reduces levels of homocysteine,an amino acid linked to heart disease.Other good sources of folic acid include beets and broccoli.Have at least one-half cup per day.

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4 Common Foods That Relieves The Symptoms For Eye Disease

2011-05-22T22:05:00.000-07:00

Spinach has achieved superfood status as a rich source of the antioxidant lutein.It helps fight cataracts (clouding of the lens that leads to progressive loss of vision) and macular degeneration (age-related damage to the central area of the retina) by protecting the eyes from the harmful effects of ultraviolet light.Although these conditions cannot be "cured"some foods can help slow their progression.

1.Bell peppers(any color): Are rich in lutein as well as vitamin C,an antioxidant that may help reduce the risk for cataracts and macular degeneration by protecting cells from damage caused by free radicals (harmful molecules that can cause oxidative damage to the body's cells).Other good sources of lutein and vitamin C are summer squash,turnip and mustard greens,kale and brussels sprouts.Eat at least one-half cup most days of the week.

2. Sunflower seeds: Are proven sources of the B vitamin niacin.This nutrient may help prevent cataracts by promoting blood vessel health,which improves circulation to the eyes.Sunflower seeds also contains the mineral zinc,which is critical for retina health.Add unsalted seeds to salads or eat as a snack every day,one serving is one quarter cup in the shell,or one to two tablespoons shelled.

3.Asparagus: Contains lutein as well as the antioxidant vitamin E,which protects against free radicals that can damage the eyes.Eat asparagus twice a week.One serving is about eight spears.

4.Sweet potatoes: Are packed with betacarotene,which may help reduce the risk for macular degeneration by curbing free radical damage.Other good sources are carrots,cantaloupe and apricots.Have at least one-half cup daily.

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5 Common Foods That Help Relieve Symptoms For Arthritis

2011-05-22T21:17:00.000-07:00

Some foods have received so much attention recently for their disease-fighting benefits that they have been dubbed "superfoods."
Wild salmon,for example,is rich in omega 3 fatty acids,which counter the inflammation associated with arthritis and help reduce levels of harmful blood fats (triglycerides) that can contribute to heart disease...and blueberries and blackberries contain antioxidants known as anthocyanins that helps guard against memory loss.
But top nutritionists know there are lesser-known foods that are just as healthful as these popular foods.Adding these other foods to your diet not only gives you more variety in planning meals,but also broadens the range of nutrients you are consuming.

Here is a common medical condition and the best food to relieve symptoms for Arthritis:
1.Wild salmon's inflammation-fighting properties help guard against the pain associated with osteoarthritis and rheumatoid arthritis.

2.Pacific oysters: Contains high levels of inflammation-fighting omega-3 fatty acids as well as the mineral selenium,which has antioxidant properties that may help prevent the cartilage damage that can lead to osteoarthritis.Other omega 3-rich foods include Atlantic mackeral (not king mackeral which is high in mercury) and sardines (fresh or can).Wheat germ is another good source of selenium.Have one serving (three to four ounces) of oysters or other omega 3-rich fish three times per week.(Avoid raw oysters,they are often contaminated with harmful bacteria.)Two tablespoons of wheat germ daily.

3.Pumpkin:Is a rich source of beta-carotene and beta-cryptoxanthin,antioxidants that help reduce the risk for osteoarthritis and rheumatoid arthritis.Eat at least one-half cup daily of pumpkin (fresh or can) or an orange-colored vegetable or fruit,such as carrots or oranges.

4.Onions:Contains high levels of quercetin,an antioxidant that has powerful anti-inflammatory effects.Add onions to your meals every day,in whatever quantity you desire.

5.Fortified skim milk: Has sigbificant amounts of vitamin D. Vitamin D helps preserve cartilage and may reduce the risk of developing arthritis.Drink one to three cups daily.

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Making Oatmeal With Dried Fruit

2011-05-22T11:15:00.000-07:00

An excellent way to help control your hunger is to start your day with a hearty bowl of oatmeal,enhanced with dried fruits and the 8 grams of fiber this combination supplies.My son,Marcus,introduced me to dried cherries,which are a sensational snack alternatively to candy.Add them to oatmeal for their natural sweetness as well as for the nutritients they furnish.

Ingredients for 4 servings are; (1) 4 cups fat-free milk (2) 6 dried apricot halves,preferably the tart California variety,chopped (3) 1/4 cup golden raisins (4) 1/4 cup dried cherries or blueberries (5) 3 cups uncooked old-fashioned rolled oats (6) 1/2 teaspoon ground cinnamon (7) 1/2 teaspoon almond extract (8) 1/4 teaspoon salt

1. Bring the milk to a gentle simmer in a large saucepan set over medium-high heat.Stir in the apricots,raisins,and cherries or blueberries.Stir in the oats.Reduce heat to low and cook,stirring often,2 minutes.

2. Stir in the cinnamon,almond extract,and salt,and cook,stirring,until creamy,adjusting the heat so the liquid simmers very slowly,about 3 more minutes.Let stand off the heat 3 minutes before serving.

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Making Fruit Salad With Poppy Seed Dressing

2011-05-22T10:42:00.000-07:00

Yogurt is one of many dairy foods that supply calcium,a mineral that has turned out to be a bona fide fat burner.Calcium triggers the body to burn more fat and curtail the amount of new fat your body makes.Most major nutritional organizations recommend two or three servings of low-fat dairy products a day.This fruit salad,made with yogurt,will help put more calcium on the menu.

Ingredients for 4 servings are; (1)1 cup fat-free sugar-free lemon yogurt (2) 1 teaspoon vanilla extract (3) 1 teaspoon poppy seeds (4) 1 cup red or green seedless grapes (5) 1 sweet,firm apple,such as Gala,Fuji,or Red Delicious,cored and cut into bite-sized chunks (6) 1 large orange,peeled,white pith removed,segments cut in half (7) 1 ripe banana,peeled,and cut into 3/4-inch slices (8) 1/4 cup wheat germ or Forget-the-Fat Granola

1. Combine the yogurt,yogurt,vanilla,and poppy seeds in a small bowl until well-blended.

2. Combine the grapes,apple chunks,orange sections,and banana slices in a large bowl.Add the yogurt mixture and stir to coat all the fruit.Serve at once,sprinkling 1 tablespoon of wheat germ or granola over each portion,covered,in the refrigerator for up to 2 days,stirring well before topping and serving

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Making A Creamy Cheesecake Dessert Recipe

2011-05-20T13:39:00.000-07:00

When you want cheesecake,but not the calries,sugar,and fat that usually comes with it,here is your solution: A very dense cheesecake with creamy texture that will satisfy your taste without disrupting your weight-management efforts.

Ingredients for 8 serving are; (1) 4 cups fat-free plain yogurt (2) 6 ounces dried apricot halves,preferably tart California variety (3) 2 cups boiling water (4) Nonstick spray (5) 1 cup Great Grains Crunchy Pecans ceral (6) 1/3 cup frozen unsweetened apple juice concentrate,thawed (7) 6 ounces fat-free cream cheese,cut in chunks and softened (8) 2 large eggs,at room temperature (9) 1 large egg white,at room temperature (10) Granulated sugar substitute equivalent to 3 tablespoons sugar (11) 1 tablespoon vanilla extract (12) 1/2 teaspoon salt

1. Line a colander or sieve with damp paper towels and place over a large bowl.Spoon the yogurt into colander and set it aside to drain for about 3 hours,or until 1 1/2 cups of liquid have drained from the yogurt.

2. Meanwhile,place the apricots in a medium bowl and cover with the boiling water.Let stand until softened,about 30 minutes,Drain and set aside.

3. Position a rack in the center of the oven and preheat to 350f

4. Spray the inside of an 8-inch springform pan with nonstickspray.Place the ceral in a food processor fitted with the chopping blade and process until finely ground,about 30 seconds.Alternatively,place the ceral in a zipper plastic bag,squeeze out all the air,and seal tightly.Using a heavy rolling pin or the bottom of a large,heavy saucepan,pulverize the ceral to the texture of fine meal,rotating the bag frequently so all the ceral is crushed.Pour the ground ceral into the sprayed springform pan.Rotate and tip the pan until ceral coats the bottom and sides to form a crust.

5. Place the soften apricots and apple juice concentrate in a food processor fitted with the chopping blade or in a large blender and process or blend until fairly smooth,about 1 minute.

6. Add the cream cheese,eggs,egg white,sugar substitute,vanilla,and salt to the food processor or blender and process or blend until quite smooth,about 1 minute.Gently pour the mixture into the prepared springform pan,taking care not to disturb the crust.

7. Bake until firm and set but still a little jiggly,like a custard,about 1 hour.Cover tightly and refrigerate in the pan for at least 2 hours before serving.

8. To serve,release the latch on the pan and gently unmold the cake.Because the cake is moist,do not remove the pan bottom.Set the cake,still on pan bottom,on a serving platter for slicing.Cheesecake can be stored in the refrigerator,covered,up to 3 days

Making Mocha Fudge Pudding Dessert Recipe

2011-05-20T11:00:00.000-07:00

This rich and creamy dessert not only satisfies your chocolate cravings but also offers a number of nutritional perks,from high-response cost,high-yield protein in the tofu to bone buikding,fat burning calcium in the milk.The splash of instant coffee actually amplifies its chocolate flavor.

Ingredients for 4 servings are; (1) 1/2(12.3 ounce) package silken extra-firm light tofu,about 6 1/8 ounces (2) 2 cups fat-free milk (3) 1/4 cup fat-free powdered dry milk (4) 1 tablespoon instant espresso or coffee powder (5) 1 (1.4-ounce) package sugar-free,fat-free instant chocolate pudding mix (6) Non-fat,sugar-free vanilla frozen yogurt,optional (7) Fresh fruit,such as cherries,strawberries,or raspberries,optional

1. Place the tofu,milk,powdered dry milk,and instant coffee in a blender or a food processor fitted with the chopping blade and blend or process until smooth and creamy,about 30 seconds.Add the pudding mix and blend or process until somewhat thickened,about 20 seconds.

2. Transfer the mixture to four 1-cup ramekins or serving cups and refrigerate at least 2 hours before serving.The pudding can be made in advance and kept,tightly covered,in the refrigerator,up to 3 days.

3. If you'd like to "gild the lily"you can top the pudding with a dollop of non-fat,sugar-free vanilla yogurt and garnish them with fresh fruits,such as cherries,strawberries,or raspberries.

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Making Healthy Poached Pears

2011-05-20T10:38:00.000-07:00

Among fruits,pears offer one of the highest fiber bargains you can find.This is important,since fiber is a weight-control ally that stabalizes your blood sugar and promotes feelings of fullness so that you're less likely to overeat.With more fiber in your diet,you will be on your way to a fitter,healthier body.This recipe borrows from classic French bistro dessert spiced with cloves and cinnamon for a refreshing flavor.

Ingredients for 4 servings are; (1) 4 firm pears,peeled and cored (2) 1-15oz can frozen unsweetened white grape juice concentrate,thawed (3) 4 whole cloves (4) 1-4 inch cinnamon stick

1. Combine all the ingredients in a large saucepan,add enough water to cover the pears,and bring to a boil over medium-high heat.Cover with parchment or foil and weight with a plate or pan lid to prevent pears from floating.Reduce heat to low,and simmer until the pears are tender when pierced with the tip of a knife,about 30 minutes.

2. Use slotted spoon to transfer the pears to a large bowl.Raise the heat under the pan to medium high and boil the syrup until it's reduced by 2/3 and somewhat thickened,about 12 minutes.Remove the cloves and cinnamon stick.Pour the syrup over the pears and refrigerate at least 2 hours.

3. Serve each pear with 2 tablespoons of the syrup.Tightly covered,the pears and syrup can be stored in the refrigerator up to 3 days.

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Making Delicious Strawberry Sundaes Dessert Recipe

2011-05-20T10:18:00.000-07:00

Who doesn't like an old-fashioned sundae for dessert? Try this light version,designed for a healthier diet with vitamin C-rich strawberries and guiltless frozen yogurt.This recipe can be easily doubled or tripled for parties or holiday gatherings.

Ingredients for 4 servings are; (1) 1 quart strawberries,hulled and cut into quarters (2) 1/3 cup frozen unsweetened white grape juice concentrate,thawed (3) 1 tablespoon freshly squeezed lemon juice (4) Granulated sugar substitute equivalent to 1 tablespoon sugar (5) 1/4 teaspoon salt (6) 1 pint sugar-free vanilla frozen yogurt

1. Place the strawberries,white grape juice concentrate,lemon juice,sugar substituteand salt in a large saucepan set over high heat.Bring the mixture to a simmer,uncover,until somewhat thickened to the consistency of a loose jam,about 15 minutes.Transfer the mixture to a medium bowl and cool to room temperature,about 1 hour.Cover and store in the refrigerator up to 1 week.

2. Just before serving,place 1/2 cup frozen yogurt in each of 4 serving bowls and top each serving with 1/4 of the topping

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Making Halibut In Packets

2011-05-20T08:36:00.000-07:00

The very idea that fish does not taste good unless it is fried is ridiculous.Yet many people believe this,and pay a steep price in terms of weight control.

Baking fish in packets,as is done here,is perfect for calling the delicate flavors of seafood out of hiding.Afraid of fish bones? Run your fingers carefully over the surface of the fillets to check for bones.Also,these fillets should be skinned for best results;if yours are not,make three diagonal cuts across each fillet's skin,scoring into the flesh without cutting through it.

Ingredients for 4 servings are (1) 4 ( 5 ounce) skinned halibut fillets,or other white fish fillets such as sea bass,red snapper,or tilapia (2) 12 cherry tomatoes,halved (3) 4 artichoke hearts,packed in water,drained,rinsed,and halved (4) 1 yellow squash,diced,about 1 cup (5) 1 green bell pepper,cored,seeded,and thinly sliced (6) 6 teaspoons freshly squeezed lemon juice (7) 2 tablespoons plus 2 teaspoons chopped fresh dill,or 2 teaspoons dried (8) 1 teaspoon salt (9) 1/4 teaspoon freshly ground black pepper

1. Preheat oven to 500f

2. Place each fillet on a 16 inch long piece of parchment paper or nonstick aluminum foil.Top each fillet with 6 tomato halves,2 artichoke halves,and 1/4 of the squash and bell pepper.Sprinkle 2 teaspoons lemon juice,2 teaspoons fresh dill or 1/2 teaspoon dried dill,1/4 teaspoon salt,and 1/8 teaspoon pepper over each.Seal and crimp the packets closed and transfer them to a large,rimmed baking sheet.

3. Bake in the preheated oven for 12 minutes.Transfer to serving plates,let stand 2 or 3 minutes,and serve.

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Making A Healthy BLT

2011-05-20T08:05:00.000-07:00

BLTs are perennial favorites in my home,but I have learned to lighten them up considerably using the newer low-fat products on the market.This adaptation of the traditional favorite doesn't lose any of the flavor of the original,and tastes sensational.

Ingredients for 4 servings are; (1) 2 tablespoons dijon or whole-grain mustard (2) 1 tablespoon Miracle Whip Light or Miracle Whip Free (3) 1/4 teaspoon maple extract (4) 8 strips turkey bacon or meatless bacon (5) 8 slices whole-grain bread,toasted (6) 4 romaine or red-leaf lettuce leaves,cut in half (7) 1 large tomato,cut into 8 rounds

1. Combine the mustard,Miracle Whip,and maple extract in a small bowl and set aside.

2. Heat a large nonstick skillet over medium-high heat.Add the bacon and cook until crisp,turning once,about 2 minutes.Drain on a plate lined with paper towels.

3. Spread 1/4 of the mustard mixture over each of 4 slices of toast.Top each with 2 strips of bacon,2 lettuce-leaf halves,and 2 slices of tomato,then second piece of toast.Serve at once.

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Making Beef And Broccoli Stir-Fry

2011-05-19T13:11:00.000-07:00

It is a well known medical fact that broccoli and other cruciferous vegetables,such as cauliflower,cabbage,and brussel sprouts,are cancer fighters.Every bite of these vegetables contains healthy doses of protective phytonutrients.One way to make broccoli more appealing to the vegetable haters in your family is to add it to stir-fry dishes like this one.Not only will the broccoli taste better,but many of the antioxidants and other beneficial plant substances it contains will be more easily absorbed by the body when eaten with the small amount of healthy oil that is part of this preparation.Like all red meats,sirloin is an excellent resevoir of iron,which is essential for building bodyfirming muscles and healthy blood.
Ingredients are; (1) 2 teaspoons peanut or vegetable oil (2) 2 tablespoons peeled and minced fresh ginger (3) 2 medium scallions ,minced (4) 2 garlic cloves,minced (5) 1/4 teaspoon crushed red-pepper flakes (6) Zest of 1 orange,thinly sliced (7) 1/2 pound boneless sirloin steak,trimmed of any fat around the rim and thinly sliced (8) 2 cups fresh broccoli florets,or 10 ounce bag frozen broccoli florets,thawed (9) 1 red bell pepper,cored,seed,and chopped (10) 2 tablespoons reduced-sodium soy sauce (11) 2 tablespoons rice wine vinegar or white wine vinegar (12) 1 teaspoon cornstarch whisked with 1 tablespoon water.
1. Heat the oil in a large nonstick wok or large nonstick skillet set over medium-high heat.Add the ginger,scallions,and garlic;cook,tossing and stirring,until fragrant,about 30 seconds.Add red-pepper flakes and orange zest and cook 20 seconds longer.
2. Slip the sirloin strips into the pan and cook,stirring and tossing,until lightly brown,about 2 minutes.Add the broccoli and bell pepper;continue tossing and stirring until slightly softened but still crunchy,about 1 minute.
3. Pour in the soy sauce and vinegar and bring to a boil,stirring constantly.Add cornstarch mixture and cook,stirring,until thickened,about 15 seconds.Immediately remove from heat.Let stand 1 minute before serving.

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Making A Great Creamy Crab Chowder

2011-05-19T13:00:00.000-07:00

This is absolutely the best and creamiest crab chowder I have ever tasted,and you would never know it was prepared without cream.Fat-free evaporated milk and a small grated potato substitute for the cream and do the job of thickening just as effectively,but without the saturated fat.It is a great way to create something healthy for you and your family.
Ingredients are;(1) 2 teaspoon cranola oil (2) 1 medium onion,chopped,or 3/4 cup frozen chopped onion(3) 3 ribs celery,thinly sliced(4) 1 1/2 cups frozen corn kernels,thawed(5) 1 teaspoon dried thyme(6) 1/2 teaspoon salt(7) 1/4 teaspoon freshly ground black pepper(8) 2 cups no-salt,fat-free vegetable broth (9) 1 cup fat-free evaporated milk(10) 1 bay leaf(11) 1 4 ounce small baking potato,peeled(12) 3/4 pound lump crabmeat,picked over for shell and cartilage(13) 1/4 cup chopped fresh cilantro(14) 3-4 dashes Tabasco sauce,optional
Heat the oil in a large saucepan set over medium heat.Add onion and celery and cook,stirring,until softened,about 3 minutes.Stir in corn,then the thyme,salt,and pepper and cook 20 seconds,until fragrant.Pour in the vegetable broth and evaporated milk and add the bay leaf.Stir well,then cover and simmer 5 minutes.
Using the smallest holes of a box grater or an old-fashioned potato grater,grate the potato into the chowder.Stir well,cover again,and simmer another 5 minutes,until slightly thickened.
Add the crab and cilantro and cook until crab is just heated through,about 1 minute.Stir in Tabasco sause,if desired.Serve at once.

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Making Apricot-Glazed Chicken Breasts Dinner Recipe

2011-05-19T10:43:00.000-07:00

Chicken has a well-known affinity for fruit that opens the door to lots of options for preparation.Here,the apricot shakes the flavor of the chicken awake. Ingredients are;
(1) 10 dried apricot halves (2) 1 cup no-salt,fat-free vegetable broth (3) 2 teaspoons chopped fresh rosemary (4) 2 teaspoons apple-cider vinegar (5) 2 teaspoons reduced-sodium soy sauce (6) 1/4 teaspoon freshly ground black pepper (7) 2 teaspoon olive oil (8)3 very large skinless and boneless 10oz chicken breast,halved,or 6 small skinless and boneless 6oz chicken breast.

1. Preheat oven to 375

2. Bring the apricots,broth,rosemary,vinegar,soy sauce,and pepper to a boil in a small saucepan set over medium-high heat.Remove from heat,cover,and set aside until the mixture cools and the apricots soften,about 10 minutes.

3. Pour the apricot mixture into a food processor fitted with the chopping blades,or a large blender.Add the olive oil and puree,scraping down the sides of the bowl as necessary.

4. Place the chicken breasts in a roasting pan or baking dish large enough to hold them comfortably in one layer.Spread the apricot glaze over the breast.

Bake 10 minutes undisturb,then bake another 15 minutes,basting with the pan juices every 5 minutes,until chicken is cooked through and lightly brown.

Let stand at room temperature 5 minutes before serving

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