Coffee-Banana Tofu Shake
Makes 2 servings, 1 1/2 cups each
Ingredients
1 ¼ cups low-fat milk
½ cup silken tofu (if using a shelf-stable box, choose soft), drained
1 ripe banana
1-2 tablespoons sugar (splenda)
2 teaspoons instant coffee powder, preferably espresso
2 ice cubes
Ground cinnamon (optional)
Instructions
Combine milk, tofu, banana, 1 tablespoon sugar, coffee powder and ice cubes in a blender. Blend until very frothy. Taste and add more sugar, if needed. Pour into glasses and sprinkle with cinnamon, if desired. Serve immediately.
Nutrition Information-without my changes
Per serving: 189 calories; 4 g fat (1 g sat, 1 g mono); 9 mg cholesterol; 30 g carbohydrate; 11 g protein; 2 g fiber; 108 mg sodium; 243 mg potassium.
Nutrition bonus: Calcium (19% daily value).
2 Carbohydrate Servings
Saturday, February 28, 2009
Coffee-Banana Tofu Shake
Friday, February 27, 2009
Spicy Peanut Chicken over Rice
Spicy Peanut Chicken over Rice
This makes enough to freeze leftovers, which keep for up to a month. Spoon single servings into airtight containers; thaw overnight in the refrigerator, and reheat in a saucepan. You can increase the crushed red pepper, if you like; a dollop of yogurt on top balances the spiciness. —Mary Cutrufello, Austin, TX............
1 tablespoon peanut oil
1 cup chopped onion (about 1 medium)
1 1/2 tablespoons minced garlic (about 4 cloves)
2 1/2 pounds skinless, boneless chicken breast halves, cut into 1-inch pieces
1/3 cup chunky peanut butter
1 1/2 teaspoons curry powder
1 teaspoon salt
1 teaspoon crushed red pepper
1/2 teaspoon freshly ground black pepper
1 (6-ounce) can tomato paste
3 cups chopped plum tomato (about 6 tomatoes)
2 (14-ounce) cans fat-free, less-sodium chicken broth
8 cups hot cooked brown rice
3/4 cup 2% Greek-style yogurt (such as Fage)
1. Heat oil in a Dutch oven over medium heat. Add onion and garlic to pan; cook 5 minutes or until tender, stirring frequently. Add chicken to pan; cook 4 minutes or until chicken is done, stirring frequently. Stir in peanut butter and next 5 ingredients (through tomato paste); cook 1 minute. Add tomato and broth to pan; bring to a boil. Reduce heat, and simmer 30 minutes or until slightly thickened, stirring occasionally. Serve chicken mixture over rice; top each serving with yogurt.
Yield: 12 servings (serving size: 3/4 cup chicken mixture, 2/3 cup brown rice, and 1 tablespoon yogurt)
CALORIES 340 (20% from fat); FAT 7.6g (sat 1.6g,mono 3.1g,poly 2.2g); IRON 2.1mg; CHOLESTEROL 56mg; CALCIUM 59mg; CARBOHYDRATE 38g; SODIUM 523mg; PROTEIN 30g; FIBER 4.6g
Cooking Light, AUGUST 2008
Today the scale was kind and read 223.4 a new low.
My Eats....
B: 1 cup cook whole thick cut oats, diabetisweet, 1 T raisins
S: rf cheddar cheese snack
L: 1 Quorn pattie, 100 calorie whole wheat bun, handful greens, and veggie cheese
Handful of green grapes
S: low fat organic yogurt with mandarin oranges
D: chicken with veggies
S: low sodium v-8
Just over 1,000 calories
Wine-red
Thursday, February 26, 2009
COD WITH PEPPERS, TOMATOES, AND WHITE BEANS
COD WITH PEPPERS, TOMATOES, AND WHITE BEANS
(The Big Book of Casseroles: Vollstedt)
The contrasting ingredients in this dish make it colorful as well as flavorful. Any white fish may be used, depending on availability or preference.
1-1/2 pounds cod or other white fleshed fish, such as red snapper
1 Tbsp vegetable oil
1 green bell pepper, seeded and cut lengthwise into 3/8 inch strips.
1 yellow onion, sliced into rings
2 cloves garlic, chopped
1 can (14 oz) Italian style stewed tomatoes, including juice
1 15 oz can white beans, drained and rinsed
1/4 cup dry white wine
1 Tbsp chopped fresh basil or 3/4 tsp. dried
1/2 tsp salt
2 tsps capers, drained
1/4 cup chopped fresh parsley
Preheat oven to 425. Place fish in a 7 x 11 baking dish lightly coated with oil or spray.
In a medium skillet over medium heat, warm oil. Add bell pepper, onion, and garlic and saute until tender, about 5 minutes. Add tomatoes, beans, wine, seasonings, and capers and simmer 5 minutes. Pour over fish.
Bake, uncovered, until fish flakes, about 20 minutes. Sprinkle with parsley before serving.
Sunday, February 22, 2009
Cranberry-Cherry Crumble
Photo by Randy Mayor
This would be a nice treat, my changes are in ( ) Chari
Serve warm with low-fat vanilla ice cream or fat-free whipped topping.
3 cups fresh or frozen cranberries, thawed
3 cups frozen pitted dark sweet cherries, thawed
3/4 cup granulated sugar (splenda)
1/4 cup dried cranberries, chopped
1/4 cup dried cherries, chopped
1 tablespoon all-purpose flour
1 1/2 teaspoons cornstarch
Cooking spray
1/4 cup slivered almonds, chopped
1/4 cup regular oats
1/4 cup whole wheat flour
1/4 cup packed brown sugar (Diabetisweet)
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
1/8 teaspoon ground cinnamon
1/8 teaspoon almond extract
2 tablespoons chilled butter, cut into small pieces
Preheat oven to 375°.
Combine first 7 ingredients in a large bowl, tossing gently to coat fruit. Spoon cranberry mixture into an 8-inch square baking dish coated with cooking spray.
Combine almonds and the next 7 ingredients (through extract) in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle oat mixture evenly over cranberry mixture. Bake at 375° for 45 minutes or until filling is bubbly and topping is golden.
Yield: 8 servings
Calories before changes
CALORIES 265 (19% from fat); FAT 5.6g (sat 2.1g,mono 2g,poly 0.9g); IRON 1.1mg; CHOLESTEROL 8mg; CALCIUM 37mg; CARBOHYDRATE 53.6g; SODIUM 99mg; PROTEIN 2.9g; FIBER 4.5g
Cooking Light, NOVEMBER 2006
MTV
