Wednesday, May 21, 2008
1/4 cup honey
2/3 cup skim milk
1/2 cup reduced-fat peanut butter
1/2 cup bananas -- ripe, mashed
4 egg whites -- or 1/2 cup eggbeaters
1 teaspoon vanilla extract
1 1/3 cup all-purpose flour
1/3 cup cooked oatmeal -- cooked in water
3/4 teaspoon baking powder
3/4 teaspoon baking soda
1/4 teaspoon ground cinnamon
Combine and mix honey, milk, peanut butter, mashed banana, egg whites and vanilla.
Combine all remaining ingredients; stir into honey mixture just until moistened.
Pour batter into sprayed or lined muffin cups. Bake at 400 degrees for 18-20 minutes.
NOTES : Original recipe said 12 muffins, but I got 20 out of it.
20 @ Per Serving: 96 Calories; 3g Fat (23.7% calories from fat); 4g Protein; 15g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 127mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.
12 @ Per Serving: 160 Calories; 4g Fat (23.7% calories from fat); 6g Protein; 25g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 212mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.
For an authentic Asian touch, use wide, flat rice noodles.
8 ounces uncooked fettuccine
1/4 cup creamy peanut butter
1 tablespoon peanut oil, divided
4 cups snow peas, trimmed
2 cups packaged matchstick-cut carrots
1 tablespoon grated peeled fresh ginger
3 garlic cloves, thinly sliced
3/4 cup fat-free, less-sodium chicken broth, divided
1 pound peeled and deveined medium shrimp
1 tablespoon sugar
2 tablespoons low-sodium soy sauce
2 teaspoons chili garlic sauce
1/4 cup minced fresh cilantro
Cook pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving 1/2 cup cooking liquid. Set pasta aside. Combine reserved liquid and peanut butter in a small bowl, stirring with a whisk until combined. Set aside.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add snow peas and carrots; stir-fry 3 minutes. Stir in ginger and garlic; stir-fry 2 minutes or until vegetables are tender. Add 1/4 cup broth; cook 1 minute. Spoon carrot mixture into a large bowl; keep warm. Add remaining 1 teaspoon oil to pan. Add shrimp; stir-fry 2 minutes or until shrimp are done. Add shrimp to carrot mixture; keep warm.
Combine remaining 1/2 cup broth, sugar, soy sauce, and chili sauce in a small bowl, stirring with a whisk until sugar dissolves. Add soy sauce mixture and peanut butter mixture to pan. Reduce heat; simmer 3 minutes or until slightly thick. Add pasta to pan, tossing to coat. Stir in the shrimp mixture; cook 2 minutes or until thoroughly heated, tossing to coat. Sprinkle with cilantro.
Yield: 6 servings (serving size: 1 1/2 cups)
CALORIES 352 (25% from fat); FAT 9.8g (sat 1.9g,mono 3.9g,poly 2.9g); PROTEIN 25.6g; CHOLESTEROL 115mg; CALCIUM 89mg; SODIUM 419mg; FIBER 4.2g; IRON 4.4mg; CARBOHYDRATE 41.5g
Cooking Light, APRIL 2007
Tuesday, May 13, 2008
3 1/2 cups strawberries
2 1/2 cups crushed ice
1/2 cup tequila
1/2 cup fresh lime juice
1/4 cup sugar
3 tablespoons Cointreau (orange-flavored liqueur)
Lime wedges (optional)
Combine strawberries, ice, tequila, lime juice, sugar, and liqueur in a blender, and process until the mixture is smooth. Pour the margaritas into 4 large glasses. Garnish margaritas with a lime wedge, if desired. Serve immediately.
Yield: 4 servings (serving size: 1 cup)
CALORIES 198 (2% from fat); FAT 0.5g (sat 0.0g,mono 0.1g,poly 0.3g); PROTEIN 0.9g; CHOLESTEROL 0.0mg; CALCIUM 21mg; SODIUM 2mg; FIBER 3.4g; IRON 0.5mg; CARBOHYDRATE 27.7g
Cooking Light, APRIL 1998
Key West Chicken
3 tablespoons soy sauce
1 tablespoon honey
1 tablespoon vegetable oil
1 teaspoon lime juice
1 teaspoon chopped garlic
4 skinless, boneless chicken breast halves
In a shallow container, blend soy sauce, honey, vegetable oil, lime juice, and garlic. Place chicken breast halves into the mixture, and turn to coat. Cover, and marinate in the refrigerator at least 30 minutes.
Preheat an outdoor grill for high heat.
Lightly oil the grill grate. Discard marinade, and grill chicken 6 to 8 minutes on each side, until juices run clear.