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APPETIZERS
Low-Fat Hot Mexican
Bean Dip
1 (1lb) can pinto beans, rinsed and drained
1/4 cup nonfat sour cream or light sour cream
2-3 teaspoons chili powder
1/2 teaspoon ground cumin
1/2 cup shredded fat-free cheddar cheese or low-fat cheddar cheese
1/4 cup thinly sliced scallions
1/4 cup sliced black olives
2 tablespoons finely chopped jalapeno peppers (optional)
Place the beans, sour cream, chili powder, and cumin in a food processor
or blender. Process until smooth (may be able to stir by hand and
get same consistency). Spread the mixture over the bottom of a
9-inch glass pie pan. Top with cheese, followed by the scallions,
olives, and jalapenos. Serve at room temperature or hot. If
serving hot, heat in microwave on High for 5 to 6 minutes or until the
edges are bubbly and the cheese is melted. Serve with reduced fat
tortilla chips. Makes 2 cups. (Nutrition per serving: Calories
= 416; Fat = 4.7g; Protein = 24.2g; Carbohydrate = 72.8g; Cholesterol =
5mg)
Cheesy Spinach Dip
1 pound Velveeta reduced fat cheese product, cut up
1 (14 1/2 ounce) can tomatoes, cut up
1 (10 ounce) package frozen chopped spinach, thawed, drained
1/4 teaspoon crushed red pepper flakes
Mix prepared cheese product and tomatoes in 1-quart microwavable bowl.
Microwave on High 5 minutes or until prepared cheese product is completely
melted, stirring after 2 minutes. Add remaining ingredients, mix
well. Microwave on High 2 minutes or until thoroughly heated.
Makes 24 servings. (Nutrition per serving: Calories = 48; Fat =
2.1g; Protein = 4.3g; Carbohydrate = 3.4g; Cholesterol = 7mg)
Nachos Party Mix
1 stick
butter or margarine
1 Tbsp. Lawry's seasoned salt
3 Tbsp.
Worcestershire sauce
3 cups Rice Chex
2 cups small pretzels
2 cups cheese
square crackers
1 Tbsp.
Italian seasoning
7 shakes hot
sauce
3 cups Corn
Chex
2 cups Wheat
Chex
1 can mixed
nuts
In small bowl
combine butter or margarine, seasoning, seasoned salt, Worcestershire and
hot sauce. Cover with wax paper and microwave on high until melted (2 to 2
1/2 min). In large mixing bowl combine cereal, pretzels, crackers and
nuts. Pour liquid mixture over cereal mixture and stir well. Microwave 2
min on high. Stir mixture. Remove from microwave and pour onto paper
towels. Let cool.
Stuffed Mushrooms
1/2 pound
medium size mushrooms
4 Tbsp.
butter or margarine
1/2 cup
finely chopped green onion
3 Tbsp. bread
crumbs
1 Tbsp. dried
parsley
Clean mushrooms,
separate caps and stems. Arrange caps hollow side up in a single layer in
a 9x13x2 inch oblong baking dish; set them aside. Dice mushroom stems
finely. Combine stems with butter and green onion in a 1-quart casserole.
Microwave uncovered for 3 to 4 minutes, or until onions are tender,
stirring twice. Add bread crumbs and parsley flakes to the stem mixture;
set aside. Cover mushroom caps and microwave for 2 to 3 minutes, or until
nearly cooked, rotating the dish a half turn after the first minute. Stuff
each cap with some of the bread crumb mixture. Cover and microwave for 2
minutes, or until hot.
BREAKFAST
Blueberry Coffee Cake
1/4 cup
graham cracker crumbs
2 cup all
purpose flour
1 cup sugar
3 tsp. baking
powder
1 tsp. salt
1 cup milk
1/3 cup butter or margarine, softened
1 egg
2 cup fresh or frozen (defrosted & drained) blueberries
—Lemon Glaze—
1 cup
powdered sugar
1/4 tsp.
grated lemon peel
1 Tbsp. lemon juice
Generously grease
a 12-cup bundt cake dish (microwave safe); coat with graham cracker
crumbs. Beat remaining ingredients in large bowl on low speed 30
sec. Beat on med speed, scraping bowl occasionally, 2 min. Spread
1/2 of batter in prepared pan. Sprinkle 1/2 of blueberries over batter.
Spread with remaining batter and sprinkle remaining blueberries on top.
Microwave uncovered on high, rotating dish 1/4 turn every 4 min until top
springs back when lightly touched, 12 to 14 min. Let cool on heat-proof
surface 10 min (do not use rack). Invert coffee cake onto serving
plate. Drizzle with lemon glaze if desired. Mix powdered
sugar, lemon peel and lemon juice until smooth. Add a few drops
additional lemon juice if necessary, until glaze is of desired
consistency.
Chocolate Cinnamon Rolls
1/2 cup
chocolate morsels
1/4 cup
chopped nuts
1 can refrigerated cinnamon rolls
2 Tbsp.
Honey
Mix together
chocolate morsels, nuts, and honey. Place one tablespoon mixture into 8
individual custard cups. Place one cinnamon roll, cut into fourths, over
chocolate chip mixture. Microwave, four at a time, on med-high for 2 to 3
min, or until surface springs back when lightly touched. Re-arrange
halfway through cooking. Invert custard cups immediately onto a serving
dish. Leave cups over rolls about 3 minutes, then remove. Serve warm.
Yield: 8 rolls.
MAIN DISHES
Chicken and Spinach Pasta with Sun-Dried Tomatoes (from Cooking Light)
1/4 cup sun-dried tomatoes packed in oil
2 1/2 cups hot cooked farfalle pasta
1 cup cubed roasted chicken
1/2 cup fat-free caesar salad dressing
1/4 cup grated fresh parmesan cheese
1 (10 ounce) package frozen spinach, thawed, drained, and squeezed dry
Drain the tomatoes in a colander over a bowl, reserve 1 tablespoon oil.
Combine the tomatoes, oil, pasta, and the rest of the ingredients in a
bowl, toss to combine. Microwave on High for 2 mintues or until
warm. Makes 4 servings. (Nutrition per serving: Calories =
240; Fat = 4.2g; Protein = 16.5g; Carbohydrates = 34.4g; Cholesterol =
22mg; Fiber = 3.9g)
Microwave Chili
1 cup chopped meat
1 (16 ounce) can chopped tomatoes
1 can kidney beans
3 tablespoons chili powder
chopped onions
chopped bell peppers, to taste
cumin
salt
pepper
Brown beef in microwavable bowl. Add onions, peppers, tomatoes with
juice, beans with juice, chili powder, cumin, salt and pepper.
Microwave at 70 for 9 minutes. Stir and microwave at 70 for 9
minutes. Makes 4 servings. (Nutrition per serving: Calories =
116; Fat = 1.6g; Protein = 6.8g; Carbohydrate = 21.6g; Cholesterol = 0mg)
Orange Glazed Ham
6 slices ham, fully cooked, cut into 3/4-inch chunks
2 stalks celery, cut into 1/2 inch chunks on a slant cut (optional)
11 ounces mandarin orange sections
8 ounce can of crushed pineapple, drained
1 teaspoon cornstarch
1/8 teaspoon ground cinnamon
In a 1 1/2-quart casserole microwave ham, celery, 1 tablespoon water,
covered, on High for 3 to 4 minutes or until heated through. Drain
orange sections, reserving 1/3 cup liquid. In a 1 cup measure stir
together cornstarch and cinnamon. Stir into reserved liquid.
Microwave, uncovered, on High for 1 to 1 1/2 minutes or until thickened
and bubbly, stirring every 30 seconds. Drain liquid off ham and
celery mixture. Stir in thickened mixture. Stir in oranges and
pineapple. Microwave, uncovered, on High for 1 1/2 minutes or until
heated through. Serve with hot cooked rice, if desired. Makes
4 servings. (Nutrition per serving: Calories = 162; Fat = 8.9g;
Protein = 7.3g; Carbohydrate = 14.1g; Cholesterol = 29mg)
MAIN
DISHES - VEGETARIAN
Southwest Portabella
Wrap
1 southwestern style chili tortilla (large)
1/2 large portabello mushroom
1 1/2 tablespoons low-fat ranch dressing
1/4 cup low-fat cheddar cheese, shredded
1/8 cup tomatoes, diced
1/8 cup onions, diced
alfalfa sprouts
Cook mushroom cap until tender. Cut into fairly large pieces.
Mix tomato and onion. Spread ranch dressing down middle of cold
tortilla. Spread tomato and onion mixture over dressing. Add
cheese and mushroom pieces. Add alfalfa sprouts to fill. Roll
the wrap and enjoy. Makes 1 serving. (Nutrition per serving:
Calories = 339; Fat = 11.4g; Protein = 14.3g; Carbohydrate = 45.2g;
Cholesterol = 10mg)
SIDE DISHES
Italian Broccoli
1 pound fresh broccoli
2 tablespoons olive oil
1 tablespoon minced onions
1 large garlic clove
1/4 teaspoon ground black pepper
3 tablespoons fresh lemon juice
Wash and trim broccoli. Peel stems for about 1 inch from bottom.
Separate into small spears. Set aside. Put oil, onion, and
garlic in a shallow baking dish large enough to hold broccoli in a single
layer. Microwave uncovered at High 1 to 2 minutes, or until onion is
tender. Add broccoli in a single layer, alternating stem and
floweret ends. Turn broccoli over to coat with oil. Microwave
covered with vented plastic wrap, at High 3 minutes. Turn broccoli
over, rotate dish 1/2 turn. Recover. Microwave at High 2 to 3
minutes, or until broccoli is crisp-tender. Season with pepper and
lemon juice. Makes 4 servings. (Nutrition per serving:
Calories = 244; Fat = 8.9g; Protein = 12.4g; Carbohydrate = 38.5g;
Cholesterol = 0mg)
Teriyaki Potatoes
1 1/2 pounds red skinned new potatoes (tiny sized, about 10)
1 tablespoon butter or margarine, cut into pieces
1 tablespoon bottled teriyaki sauce
1/4 teaspoon garlic salt, to taste
1/4 teaspoon italian seasoning, crushed
1 dash black pepper, to taste
1 dash cayenne pepper, to taste
1 teaspoon fresh rosemary, minced (optional)
sour cream, to garnish (optional)
Wash and scrub potatoes, then cut into quarters and place into a microwave
safe 1 1/2 quart casserole. Add all remaining ingredients except
rosemary, tossing to combine. Cover and cook on High power fro 12-16
minutes or until potatoes are tender, stirring a few times during cooking.
If your microwave does not have a rotating base, every time you stir, you
should also give the casserole a 1/4 turn so it cooks evenly. Stir
again before serving and add rosemary and serve with sour cream on the
side, if desired. Makes 5 servings. (Nutrition per serving:
Calories = 128; Fat = 2.4g; Protein = 3g; Carbohydrate = 24.4g;
Cholesterol = 6mg)
Green Vegetables with Sesame-Ginger Dressing
2 cups green beans, cut into 2 inch pieces (fresh or frozen)
2 cups broccoli florets (fresh or frozen)
1/4 cup water
Sesame-Ginger Dressing
2 tablespoons low sodium soy sauce
1 teaspoon rice wine vinegar
1/2 teaspoon sesame oil
1 teaspoon honey
1/2 teaspoon fresh ginger, grated (or 1/4 tsp ground ginger)
Whisk dressing ingredients together and set aside. If using frozen
green beans and/or broccoli, follow microwave directions on packaging.
Microwave fresh green beans with water in covered bowl on High for 2 to 3
minutes. Stir the green beans and add the fresh broccoli.
Cover and microwave together on High for 2 minutes. Drain the green
beans and broccoli. Mix in dressing while vegetables are still warm.
Let vegetables chill in refrigerator until ready to serve, or at least 5
to 10 minutes. Makes 4 servings. (Nutrition per serving:
Calories = 42; Fat = .8g; Protein = 2.5g; Carbohydrate = 8g; Cholesterol =
0mg)
SNACKS
Peanut Butter Banana
Wrap
1 small banana
1 small tortilla
1 tablespoon creamy peanut butter
Spread peanut butter on the tortilla. Slice banana into thin pieces.
Place banana pieces onto half of the tortilla, on top of the peanut
butter. Don't try to overfill the tortilla. If the banana is
too big, just eat the extra slices. Fold the tortilla in half, to
cover the banana slices. Microwave 20 to 30 seconds. Makes 1
wrap. (Nutrition per serving: Calories = 327; Fat = 12g; Protein =
8.9g; Carbohydrate = 49.8g; Cholesterol = 0mg)
DESSERTS
Thick Chocolate Pudding
1/3 cup sugar
1/4 cup cocoa
3 tablespoons cornstarch
1/8 teaspoon salt
2 cups skim milk
1 teaspoon vanilla extract
In a 1-quart microwave-safe bowl, combine the first four ingredients.
Stir in milk until smooth. Microwave, uncovered, on High for 3
minutes. Stir. Microwave 4 to 6 minutes longer or until
thickened, stirring after each minute. Stir in vanilla. Pour
into individual serving dishes. Cool. Refrigerate.
Garnish with whipped topping if desired. Makes 4 servings.
(Nutrition per serving: Calories = 153; Fat = 1g; Protein = 5.9g;
Carbohydrate = 32g; Cholesterol = 2mg)
Low-Fat Strawberry
Parfait
1 (3 ounce) package strawberry gelatin mix
1 cup water
1/2 cup nonfat sour cream
2 envelopes Equal sugar substitute
1 cup fresh strawberries
Garnishes
1/2 cup fat-free whipped topping
4 pinches ground nutmeg
Save 4 whole strawberries for garnish, and slice the remainder. Set
aside. Microwave 1 cup water until hot. Pour hot water over
gelatin and sweetener in a small bowl, stirring until gelatin is
dissolved. refrigerate mixture 5 to 10 minutes to cool gelatin.
Place sour cream in bowl. Add 1/4 of gelatin mixture and whisk until
sour cream and gelatin are well-mixed and creamy. Slowly pour
remainder of gelatin into sour cream mixture, whisking continuously to
blend. Pour gelatin mixture into a greased 8x8-inch glass casserole.
Refrigerate until set. With a sharp knife, cut into small squares.
With a spatula, release squares from the bottom of glass dish. TO
SERVE: In four stemmed glasses, divide ingredients, placing gelatin cubes
in the bottom. Top with sliced strawberries, then whipped topping,
ending with a whole strawberry. Sprinkle 1 tsp over the top.
Place a pinch of nutmeg over top. Makes 4 servings. (Nutrition
per serving: Calories = 188; Fat = 2.7g; Protein = 5.2g; Carbohydrate =
37.3g; Cholesterol = 11mg)
Cinnamon Baked Apples
2 cooking apples
2 tablespoons raisins
1 tablespoon honey
1/4 teaspoon cinnamon, ground
1 teaspoon butter
Core the apples and pare a 1-inch strip of skin from around the middle of
each to prevent splitting. Place the apples in two 10 ounce custard
cups. Pack the raisins into the apples. Mix the honey and
cinnamon, pour over the raisins and into the apples. Top with
butter. Cover tightly and microwave on High until tender when
pierced with a fork, 3 to 4 minutes. If you prefer, they can also be
baked at 375 for 30 minutes. Serve warm with cream, if desired.
Makes 2 servings. (Nutrition per serving: Calories = 150; Fat =
2.2g; Protein = .7g; Carbohydrate = 35.8g; Cholesterol = 5mg)
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Health Education