Broccoli with Garlic Butter and Cashews
Source: Allrecipe.com Easy Everyday Cookbook
Posted By: Sharon Guillera
Sharon notes: I saved 93 calorie, 8.2g fat, 3.2 carb, I saved 2
Servings 6
1 1/2 pounds fresh broccoli, cut into bite size pieces
1/3 cup butter (I use 2 tablespoons)
1 tablespoon brown sugar
3 tablespoons soy sauce
2 teaspoons white vinegar
1/4 teaspoon ground black pepper
2 cloves garlic, minced
1/3 cup chopped salted cashews (I used 2 tablespoons)
Place the broccoli into a large pot with about 1 inch of water in the bottom. Bring to a boil, and cook for 7 minutes, or until tender but still crisp. Drain, and arrange broccoli on a serving platter,
While the broccoli is cooking, melt the butter in a small skillet over medium heat. Mix in the brown sugar, soy sauce, vinegar, pepper and garlic. Bring to a boil, then remove from the heat. Mix in the cashews, and pour the sauce over the broccoli. Serve immediately.
Per serving: Calories: 187, Total Fat: 14.2g, Cholesterol: 27mg, Sodium: 611mg,
Total Carbs: 13.2g, Dietary Fiber: 3.3g, Protein: 5.1g
Sharon Changes: Per Serving: Calories 94; Fat 6g; Protein 4g; Carbohydrate 10g Fiber 4g; Cholesterol 10 mg; Sodium 603 mg
Tuesday, June 28, 2011
Wednesday, June 8, 2011
Tuesday, June 7, 2011
Tuesday, May 31, 2011
Caramel Corn Ice Cream
Caramel Corn Ice Cream
From Cooking Light, August 2003
The just-frozen ice cream is still soft enough to stir in the melted caramels. For fun, sprinkle with caramel popcorn.
2 cups fresh corn kernels (about 4 ears)
1 cup half-and-half
2 cups 2% reduced-fat milk
2/3 cup sugar
Dash of salt
3 large egg yolks
3 tablespoons 2% reduced-fat milk
12 small soft caramel candies
Combine corn and half-and-half in a food processor; process until smooth (about 1 minute). Pour pureed corn mixture into a sieve over a large bowl, reserving liquid; discard solids. Add 2 cups milk, sugar, salt, and egg yolks; stir with a whisk. Pour mixture into a large saucepan; cook over medium heat until thick (do not boil), stirring constantly (about 20 minutes). Remove from heat. Place pan in a large ice-filled bowl for 30 minutes or until mixture comes to room temperature, stirring occasionally.
Combine 3 tablespoons milk and caramels in a small saucepan. Bring to a simmer; cook 10 minutes or until caramels melt, stirring frequently. Remove from heat; whisk until smooth. Cool slightly.
Pour corn mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Stir in caramel mixture. Spoon ice cream into a freezer-safe container; cover and freeze 2 hours.
Yield: 7 servings (serving size: 1/2 cup)
NUTRITION PER SERVING
CALORIES 240(26% from fat); FAT 6.8g (sat 3.1g,mono 1.5g,poly 0.4g); PROTEIN 5.7g; CHOLESTEROL 107mg; CALCIUM 139mg; SODIUM 113mg; FIBER 0.6g; IRON 0.4mg; CARBOHYDRATE 38.9g
From Cooking Light, August 2003
The just-frozen ice cream is still soft enough to stir in the melted caramels. For fun, sprinkle with caramel popcorn.
2 cups fresh corn kernels (about 4 ears)
1 cup half-and-half
2 cups 2% reduced-fat milk
2/3 cup sugar
Dash of salt
3 large egg yolks
3 tablespoons 2% reduced-fat milk
12 small soft caramel candies
Combine corn and half-and-half in a food processor; process until smooth (about 1 minute). Pour pureed corn mixture into a sieve over a large bowl, reserving liquid; discard solids. Add 2 cups milk, sugar, salt, and egg yolks; stir with a whisk. Pour mixture into a large saucepan; cook over medium heat until thick (do not boil), stirring constantly (about 20 minutes). Remove from heat. Place pan in a large ice-filled bowl for 30 minutes or until mixture comes to room temperature, stirring occasionally.
Combine 3 tablespoons milk and caramels in a small saucepan. Bring to a simmer; cook 10 minutes or until caramels melt, stirring frequently. Remove from heat; whisk until smooth. Cool slightly.
Pour corn mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Stir in caramel mixture. Spoon ice cream into a freezer-safe container; cover and freeze 2 hours.
Yield: 7 servings (serving size: 1/2 cup)
NUTRITION PER SERVING
CALORIES 240(26% from fat); FAT 6.8g (sat 3.1g,mono 1.5g,poly 0.4g); PROTEIN 5.7g; CHOLESTEROL 107mg; CALCIUM 139mg; SODIUM 113mg; FIBER 0.6g; IRON 0.4mg; CARBOHYDRATE 38.9g
Friday, May 27, 2011
Salmon with Cilantro Pesto Recipe
Salmon with Cilantro Pesto Recipe
Serves: 3 ounces fish and 1 tablespoon pesto per serving
Baking Time: 10-12 minutes
Description
Ingredients
Cooking spray (optional)
Cilantro Pesto
1/2 cup loosely packed fresh cilantro
3 tablespoons fat-free, low-sodium chicken broth
2 tablespoons sliced almonds
2 tablespoons shredded or grated Parmesan cheese
1 teaspoon salt-free garlic-herb seasoning blend
4 salmon fillets (about 4 ounces each), rinsed and patted dry
1/4 cup sliced almonds
Cooking Instructions
Preheat the oven to 400°F. Line a baking sheet with aluminum foil or lightly spray with cooking spray.
In a food processor or blender, process the pesto ingredients for 15 to 20 seconds, or until slightly chunky.
Place the fillets about 2 inches apart on the baking sheet. Spread the pesto evenly over the top of the fillets. Sprinkle with 1/4 cup almonds.
Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork.
Nutritional Analysis
Per serving
Calories Per Serving 206; Total Fat 9.5 g; Saturated Fat 1.5 g; Trans Fat 0.0 g; Polyunsaturated Fat 3.0 g; Monounsaturated Fat 4.0 g; Cholesterol 66 mg; Sodium 129 mg; Carbohydrates 2 g; Fiber 1 g; Sugar 0 g; Protein 28 g; Dietary Exchanges
3 1/2 lean meat
This recipe is brought to you by the American Heart Association’s Go Red For Women movement. Recipe copyright © 2005 by the American Heart Association. L
Serves: 3 ounces fish and 1 tablespoon pesto per serving
Baking Time: 10-12 minutes
Description
Ingredients
Cooking spray (optional)
Cilantro Pesto
1/2 cup loosely packed fresh cilantro
3 tablespoons fat-free, low-sodium chicken broth
2 tablespoons sliced almonds
2 tablespoons shredded or grated Parmesan cheese
1 teaspoon salt-free garlic-herb seasoning blend
4 salmon fillets (about 4 ounces each), rinsed and patted dry
1/4 cup sliced almonds
Cooking Instructions
Preheat the oven to 400°F. Line a baking sheet with aluminum foil or lightly spray with cooking spray.
In a food processor or blender, process the pesto ingredients for 15 to 20 seconds, or until slightly chunky.
Place the fillets about 2 inches apart on the baking sheet. Spread the pesto evenly over the top of the fillets. Sprinkle with 1/4 cup almonds.
Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork.
Nutritional Analysis
Per serving
Calories Per Serving 206; Total Fat 9.5 g; Saturated Fat 1.5 g; Trans Fat 0.0 g; Polyunsaturated Fat 3.0 g; Monounsaturated Fat 4.0 g; Cholesterol 66 mg; Sodium 129 mg; Carbohydrates 2 g; Fiber 1 g; Sugar 0 g; Protein 28 g; Dietary Exchanges
3 1/2 lean meat
This recipe is brought to you by the American Heart Association’s Go Red For Women movement. Recipe copyright © 2005 by the American Heart Association. L
Wednesday, May 25, 2011
Monday, May 16, 2011
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