Caesar Salad
Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Salads
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup egg substitute
1 tablespoon fresh lemon juice
3 tablespoons extra virgin olive oil
3 tablespoons red wine vinegar
1 1/2 teaspoons anchovy paste
1 teaspoon Worcestershire sauce
1/2 teaspoon freshly ground black pepper
1/4 teaspoon fine sea salt
2 cloves garlic, minced
18 cups torn romaine and hearty field greens
2 cups Crisp Croutons
1/4 cup (1 ounce) grated fresh Parmesan cheese
Crisp Croutons:
6 cups (1/2-inch) cubed sourdough or French bread
(6 ounces)
1 tablespoon butter, melted
1 teaspoon paprika
1 tablespoon onion powder
Combine egg substitute and juice; gradually add oil, whisking constantly.
Stir in vinegar and next 5 ingredients (vinegar through garlic). Place
greens, croutons and cheese in a large bowl. Add dressing, and toss well
to coat.
serving size: 1 1/2 cups - (totals include Crisp Croutons) - 75 cal, 4.4g
fat (0.9g sat, 2.8g mono, 0.5g poly), 3g pro, 6g carb, 2g fiber, 2mg chol,
210mg sod, 63mg calc
For croutons, preheat oven to 350 degrees.
Combine all ingredients in a roasting or jelly roll pan; toss well to
coat. Bake at 350 for 20 minutes or until toasted, turning once.
24 cal, 0.7g fat, 0.7g pro, 4g carb, 0.2g fiber, 1mg chol, 0.2mg iron,
48mg sod, 6mg calc.
Source:
"Cooking Light-10/03"
I would leave out the croutons or make then whole wheat
Saturday, May 9, 2009
Caesar Salad
Thursday, May 7, 2009
Margarita Fish Tacos with Chipotle-Lime Mayo and Arugula
Margarita Fish Tacos with Chipotle-Lime Mayo and Arugula
This versatile dish would be good with chicken or shrimp. To turn it into a salad, omit the tortillas and add chopped jicama and avocado.
1 1/2 tablespoons grated orange rind
1 tablespoon grated lime rind
2 tablespoons tequila
2 teaspoons sugar (splenda)
2 teaspoons warm water
1 pound halibut fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 teaspoon olive oil
1/4 cup reduced-fat mayonnaise (maybe greek -Fage 0 %)
1 tablespoon finely chopped fresh cilantro
1 tablespoon fresh lime juice
1 1/2 teaspoons finely chopped chipotle chile, canned in adobo sauce (about 1 chile)
8 (6-inch) corn tortillas (make it a wrap with whole wheat wraps or tortillas)
2 cups trimmed arugula
Combine first 5 ingredients in a large zip-top plastic bag. Add halibut to bag; seal and marinate in refrigerator 30 minutes, turning occasionally. Remove halibut from bag; discard marinade. Pat halibut dry; sprinkle with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add halibut; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Break fish into chunks.
Combine mayonnaise, cilantro, juice, and chipotle.
Warm tortillas according to package directions. Divide fish evenly among tortillas; top each tortilla with 1/4 cup arugula and about 2 teaspoons mayonnaise mixture. Fold in half.
Yield: 4 servings (serving size: 2 tacos)
CALORIES 272 (23% from fat); FAT 6.9g (sat 1g,mono 2.1g,poly 2.5g); IRON 1.2mg; CHOLESTEROL 36mg; CALCIUM 97mg; CARBOHYDRATE 24g; SODIUM 367mg; PROTEIN 26g; FIBER 2.6g
Cooking Light, APRIL 2007
Tuesday, May 5, 2009
Eggs in nests
This makes a lovely lazy weekend breakfast or brunch. Prepare double the quantity for four people — or for seconds.
Serves 2
2 slices wholegrain bread
olive oil cooking spray
1 teaspoon olive oil margarine
40 g (1½ oz) button mushrooms (about 4), stems trimmed, sliced
3 English (not baby) spinach leaves, washed, chopped
freshly ground black pepper, to taste
2 eggs
1 tablespoon coarsely grated reduced fat
cheddar cheese, grated
Preheat the oven to 180°C (350°F/Gas 4).
Cut the crusts off the bread. Spray both sides of each slice lightly with oil. Press the bread slices firmly into two 1/3 cup (80 mL/2 1/2 fl oz)capacity non-stick muffin pan holes. Set aside.
Heat the margarine in a non-stick frying pan over medium–high heat until sizzling. Add the mushrooms and cook, stirring often, for 4–5 minutes or until tender. Add the spinach and cook, stirring, for 1–2 minutes or until wilted. Remove from the heat and season with pepper.
Divide mushroom mixture between the bread cases. Crack an egg into a small dish and then slide it into one of the bread cases. Repeat with the remaining egg. Sprinkle with the cheese. Bake for 15 minutes (for a softly set yolk), 20 minutes (for a hard-cooked yolk), or until the egg is cooked to your liking. Serve warm or at room temperature.
Per serve
Energy: 901 kJ/ 214 cals; Protein 14 g; Fat 10 g (includes 4 g saturated fat and 197 mg cholesterol); Carbs 15 g; Fibre 2.5 g
Source: Anneka Manning
Poached Eggs with Buttery Multigrain Toast
Photo: Becky Luigart-Stayner; Styling: Cindy Barr
The eggs can be poached ahead and stored in cold water in the refrigerator, but if so, be sure to undercook them slightly. Warm them in hot water before serving.
1 tablespoon white vinegar
4 large eggs
2 tablespoons butter, softened (I will use smart balance light to lower the sat fat)
4 (1 1/2-ounce) slices multigrain bread
2 cups baby arugula
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Preheat broiler.
2. In a (12-inch) skillet, bring a 2-inch layer of water (about 4 cups) to a low boil with vinegar. Break an egg into a bubbling area so the bubbles spin the egg and set the white around the yolks. Add remaining eggs, then turn down the heat and poach them so they scarcely bubble for 3 minutes or until desired degree of doneness. To test them, lift an egg with a slotted spoon and press with your fingertip: The white should be set with the yolk still soft. Transfer the eggs to a bowl of warm water. Trim strings from edges of each egg with kitchen shears, if desired.
3. Spread 1 1/2 teaspoons butter over each bread slice. Place bread slices in a single layer on a heavy baking sheet; broil 3 minutes or until golden. Place one toasted bread slice on each of 4 plates; top each serving with 1/2 cup arugula and one egg. Sprinkle evenly with salt and pepper, and serve immediately.
Yield: 4 servings
Nutrition before my changes
CALORIES 231 ; FAT 12.3g (sat 5.5g,mono 4g,poly 1.3g); CHOLESTEROL 227mg; CALCIUM 83mg; CARBOHYDRATE 20.6g; SODIUM 468mg; PROTEIN 10.9g; FIBER 2.9g; IRON 2.6mg
Cooking Light, MAY 2009
Spirulina Guacamole Dip
Spirulina Guacamole Dip
Dr. Oz recommends this healthy dip recipe containing spirulina algae, a source of valuable DHA omega-3s.
Ingredients:
2 avocados , pitted
Juice of 1 lemon
Juice of 1 lime
1 clove garlic , roughly chopped
1 medium yellow onion , roughly chopped
1 jalapeno , sliced
1 cup cilantro leaves
3 tablespoons spirulina (available at some health food stores)
1 seeded and chopped tomato or 1/2 cup grape tomatoes , halved
Salt and pepper to taste
Put all ingredients, except for tomatoes, into a blender and mix until combined. Stir in tomatoes and season to taste.
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