March 31, 2011

Crème Brulee

Makes 4 Servings

1/3 cup fat-free liquid egg substitute
1/2 cup fat-free evaporated milk
1/2 cup fat-free half & half
3 tablespoons plus 1 teaspoon brown sugar (not packed)
1 ½ teaspoons Coffee-mate sugar free French vanilla powdered creamer
1 ¼ teaspoons vanilla extract
4 teaspoons granulated white sugar

Preheat oven to 325 degrees.

1.    In a medium unheated pot, combine evaporated milk, half & half, and brown sugar.  Bring to medium heat, then stir and cook until the sugar has dissolved and milk mixture is hot.  Stir in the powdered creamer, blending well.  Remove from heat.
2.    In a large bowl, mix the egg substitute and vanilla extract together.  Gradually whisk in the hot milk mixture. Set four 4-ounce baking ramekins or custard cups in a deep baking dish.  Evenly distribute the custard mixture among the cups.
3.    Carefully pour hot water into the baking dish, around the cups, being careful not to splash any water into the custards (or on yourself!).  The water should come about halfway up the outsides of the custard cups.  Carefully transfer pan to the oven and bake for about 28 minutes, until custards are set.
4.    Remove custard cups from the oven, allow to cool, and then refrigerate until completely chilled, about 2 hours.
5.    Once ready to serve, top each custard cup with 1 teaspoon white sugar.  Using a hand-held butane kitchen torch, caramelize the sugar 9in other words, blast it with fire ‘til browned). J

Per Serving (1 custard cup): 104 calories, 0.5g fat, 126mg sodium, 18.5g carbs, 0g fiber, 17g sugars, 4.5g protein

Recipe from "Hungry Girl: 200 Under 200: 200 Recipes Under 200 Calories" by Lisa Lillien

Asian Slaw

Only 200 Calories per serving & only takes 20 minutes to make!!!

This colorful salad is easy to put together any time of year.  Its light, refreshing flavor and solid crunch are the perfect complement to grilled scallops or chicken.

½ head green cabbage, thinly slices (about 6 cups)
5 scallions, thinly sliced on a sharp angle
1 large carrot, shredded
1 red bell pepper, cut into thin strips
1 apple, peeled and diced
½ cup salted peanuts, coarsely chopped
3 tablespoons rice vinegar
1 tablespoon sugar
2 teaspoons sesame oil
1 teaspoon grated fresh ginger
½ teaspoon salt

Combine the cabbage, scallions, carrot, pepper, apple, and peanuts in a large bowl.  Combine the vinegar, sugar, oil, ginger, and salt in a separate bowl.  Pour the vinegar mixture over the cabbage mixture and toss well.  Let stand 10 minutes before serving.  Makes 4 Servings.

Nutrition Per Serving
200 Calories
7 g Protein
13 g Carbohydrates
12 g Fat
1.5 g Saturated fat
0 mg Cholesterol
330 mg Sodium
6 g Fiber

Recipe by Cynthia Sass, Author of Flat Belly Diet Cookbook!

March 29, 2011

Teriyaki Salmon with Cucumber Salad

Serves 2 (serving size: 1 salmon fillet and about 1 cup cucumber salad)
  • Low-sodium teriyaki sauce
  •  2 (6-ounce) salmon fillets
  • Sesame seeds
  • 1 Cucumber, thinly sliced
  • 1/4 cup - Sweet onion, chopped
  • 1/4 cup - Balsamic Vinaigrette dressing (fat free)

  1. Combine 5 tablespoons teriyaki sauce and fish in a zip-top plastic bag. Seal and marinate 20 minutes.
  2. Toast sesame seeds in a large nonstick skillet over medium heat, and set aside.
  3. While the fish is cooking add the cucumber, onion, and dressing to a bowl.  Cover and place in fridge until ready to serve.
  4. Drain fish, discarding marinade. Add fish to skillet, and cook 5 minutes. Turn and cook for 5 more minutes over medium-low heat. Remove from skillet, and keep warm.  
  5. Sprinkle with sesame seeds, and serve with salmon.

Nutritional Info
CALORIES 376, FAT 16g (sat 3g, mono 6g, poly 7g), PROTEIN 40g, CARBOHYDRATE 11g, FIBER 3g, CHOLESTEROL 87mg, IRON 5mg, SODIUM 375mg, CALCIUM 53mg

March 28, 2011

Simple Potatoes

With only three ingredients you can make an amazing healthy potato recipe for your family.

Makes 4 Servings

6 - Red Potatoes
1 1/2 Tbsp - Paula Deen's House Seasoning
1 Tbsp - Extra Virgin Olive Oil

Pre-heat oven to 350 degrees
1. Peel potatoes about 75%, leave some peel; then slice thinly.

2. Place sliced potatoes onto a cookie sheet, slightly layered.  Evenly coat the potatoes with olive oil then house seasoning.

3. Cook for 30 minutes, or until potatoes are tender.  Enjoy!

1 Serving: Calories 124, Total Carbohydrate 22g, Total Fat 4g, Protein 3g, Sodium 59mg, Saturated Fat 1g.

March 22, 2011

Taco Soup

A wonderful simple soup that everyone will enjoy!

Serves 6 People
2 cups per serving

1.3 lbs - Ground beef, 93% Lean Meat, 7 % Fat
1 can  - Bush's Best Reduced Sodium Dark Red Kidney Beans
1 can - Bush's Best Reduced Sodium Black Beans
1 can - Rotel (Original Diced Tomatoes & Green Chilies)
1 can - Del Monte - Fresh Cut Whole Kernel Corn
1 pkg - Mccormick - Hot Taco Seasoning Mix
6 cup - Water

Shredded sharp cheese (optional)

1. In a frying pan cook your ground beef until brown.  Drain the fat from the beef then add 1/4 cup water, stir in the taco seasoning.  Bring the mixture to a boil.

2. In a large pot add the kidney beans, black beans, rotel, corn, remaining water, and ground beef.  Turn your eye to medium heat and cook covered for 15 minutes.  Stirring occasionally.

3. Optional: Top your soup with shredded cheese.

1 Serving: Calories 318, Total Carbohydrate 33g, Total Fat 8g, Protein 29g, Cholesterol 59mg, Saturated Fat 3g.

March 17, 2011

Slow Cooker Jambalaya

Cook Time: 7 hr 0 min
Makes 4 Servings

12 - Medium pre-cooked shrimp, peeled, deveined, and chopped
1 pound - Boneless skinless chicken, diced
5 ounces - Andouille sausage, sliced
½ cup -  Tomatoes, chopped
1 medium - Walla Walla or sweet onion, chopped
1 - Green bell pepper, seeded and chopped
1 - Celery stock, chopped
1 cup - Chicken stock
2 Tbsp - Cajun or Creole seasoning
2 tsp - Dried oregano
2 - Bay leaves
1 tsp - Hot Sauce
1 tsp - Dried thyme
1 tsp - Worcestershire sauce
2 cups - Cooked rice
Salt and Pepper to taste
1.     In a slow cooker, combine chicken, sausage, tomatoes, onion, green pepper, celery, and chicken broth. Stir in oregano, Cajun/creole seasoning, hot sauce, Worcestershire sauce, bay leaves, and thyme.

2.     Cover, and cook on LOW for 7 hours or on HIGH for 3 hours.  Add the shrimp 5 to 10 minutes before serving, the shrimp only need to heat through.  Salt and pepper to taste.  Discard bay leaves and spoon mixture over cooked rice.