Carbo Loading
Fluid Replacer Sports Drink
2
tablespoons sugar 1/8 teaspoon salt
16 oz prepared caffeine-free lemon tea
2 oz orange juice
Dissolve sugar and salt in the hot tea. Cool.
Blend the tea with the juice and refrigerate in your water bottle, or freeze.
Can last in a sealed container up to one week. 9
oz serving equals 60 calories and 15 g of carbohydrate. From Shape
magazine.
leeway: I use apple juice, or any fruit juice available.
Orange spice tea, with orange juice, is refreshing, gives it some kick. I
generally adjust for taste, but you don't want to load up too much sugar to
spike your insulin levels. Inexpensive alternative to sports drinks for casual
workout days. Superb in a Camelbak, no plastic taste. Another great product is
SPORTea, which has electrolytes, but no calories. Trader Joes also carries the Good Earth's Ginseng
SportHOT tea, which works to restore electrolytes and replenish necessary
vitamins and minerals.
1 1/2 cups rolled oats
1 cup crispy brown rice cereal
1/4 cup sesame seeds
1 1/2 cups dried, unsulfured apricots
1 1/2 cups raisins or currants
1/2 cup nonfat protein powder
1/2 cup toasted wheat germ
1 cup brown rice syrup or light corn syrup
1/2 cup granulated sugar
1/2 cup reduced-fat peanut butter
1 1/2 teaspoons vanilla extract
1/2 teaspoon cinnamon
Preheat oven to 350 degrees. Spread oats, cereal and sesame seeds in a 13" x 9" nonstick jelly roll pan. Bake, stirring occasionally, until oats are toasted, about 15 minutes.
Meanwhile, chop apricots (use the food processor); transfer to a large bowl. Add raisins, protein powder and wheat germ; toss with hands to mix. Lightly coat jelly roll pan with cooking spray.
In a heavy saucepan over medium-high heat, combine rice syrup and sugar; bring to a boil. Reduce heat to low, stir in peanut butter, vanilla and cinnamon. Quickly pour syrup over oatmeal mixture and stir well. With wet hands or spatula, immediately spread warm mixture into the jelly roll pan, pressing into a thin, even layer. (Caution, if you work too slowly, the mixture will harden and be difficult to spread). Chill until firm, at least four hours.
Cut into 2" x 3" bars. Bars can be wrapped individually in wax paper or foil, or stored in an airtight container with waxed paper between layers. They can be refrigerated for up to four weeks, or frozen for longer storage. Makes 30 bars.
Per bar: calories, 153, fat, 3g, carbohydrate, 28g, protein, 5g. Estimated cost is $8.50 for a months supply. Recipe by Lynne Eppel, Fitness magazine.
leeway: Folks, even though I like to cook, I don't enjoy making these. They taste good, too good, and I don't want to be tempted to eat them as snack food. (Most of us have no desire to snack on Powerbars, they serve their purpose when real food is not practical). However, this is the best tasting recipe I have tried, and they hold up very well, although they are very sticky.
2 cups cooked barley
1 cup halved strawberries
1 cup blueberries
1 cup sliced bananas
2 tablespoons unsweetened fruit spread (or
Stevia according to taste)
1 cup nonfat plain yogurt
Combine the cooked barley and fruit.
Stir the fruit spread into the yogurt. Add the yogurt mixture to the barley and fruit and mix gently until combined.
Serve at room temperature or cold. Great for taking along as a packed snack, or for breakfast. Instead of fruit spread and nonfat plain yogurt, try vanilla nonfat yogurt. Nice break from oatmeal, barley is very filling, high carb, and low calorie.
Per serving, (8): 98 calories, 22 g
carbohydrates, 2.8 g protein, <1 g fat. From The Pritikin Weight
Loss Breakthrough.
2 cups cooked brown rice
1 cinnamon stick
1 cup chopped mangoes
1 cup evaporated skim milk
1 tablespoon vanilla
1/4 cup apple juice concentrate
2 tablespoons date sugar (or substitute couple
drops Stevia for no calories)
6 fresh mint leaves
Combine the rice, cinnamon, mangoes, milk, vanilla, and apple juice concentrate in a large saucepan. Cook, uncovered, over low-medium heat for 10 minutes, stirring frequently.
Remove from the heat and let stand for 10 minutes, spoon into dessert dishes, and sprinkle with date sugar. Decorate with fresh mint leaves.
Per serving: (6) 176 calories, 35 g
carbohydrate, 0 g fat, 5 g protein. From The Pritikin Weight Loss
Breakthrough.
Basic Pancakes
2 cups flour (unbleached white flour for lighter
pancakes or blend 1 1/4 cups white flour with 3/4 cups wheat flour for a heartier taste)
1 1/2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
2 tablespoons sugar (optional, or use a couple of drops of stevia, a natural sweetener with no calories)
2 eggs, lightly beaten (optional, omit 1 yolk)
2 1/2 cups low-fat buttermilk
1 tablespoon vegetable oil or butter (optional, recipe really doesn't need it)
Sift together dry ingredients; in a separate bowl, whisk together eggs, buttermilk, and oil. Gradually mix wet ingredients into the dry ones until combined.
Heat a heavy-bottomed nonstick or well-seasoned pan or griddle. Grease pan with vegetable spray. Drop batter by large tablespoons (about 2 per pancake) onto hot surface. Cook on one side until bubbles appear on top and underside is light brown. Flip pancake and brown on other side. Keep cooked pancakes warm in a 250-degree oven until all are done. Serve immediately.
Per serving: (3 pancakes, as prepared without changes) 379 calories, 9.1g fat, 61% carbohydrate, 17 % protein. From Cooking Light Magazine.
Leeway: When you finally get a Sunday morning off, (around late September) while watching the 49's game, make up a batch of these pancakes. Big crowd pleaser at home! Leftovers can be reheated in the toaster for a quick snack the next day, or freeze the rest for future workouts and races. Without oil, the pancakes are dryer, and hold together fairly well while refueling on your bike.
3/4 cup steel-cut
oats
} substitute regular oats if you don't want too crunchy
3/4 cup whole-wheat pastry flour} can use white
flour, but these two items are more processed and less filling
2 teaspoons aluminum-free baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/2 cups low fat buttermilk }substitute 1 cup
fat-free soy milk if non-dairy
1 large egg, lightly
beaten }omit yolk to reduce fat grams
2 tablespoons vegetable oil }optional, or
reduce
1/2 cup blueberries
In a large bowl, combine the oats, flour,
baking powder, baking soda, and salt.
In a small bowl, stir together the buttermilk,
egg and oil.
Fold the liquid ingredients into the dry, and
mix until smooth.
You can add more liquid for thinner
pancakes. Gently fold in blueberries.
Over medium-high heat, spray a skillet with vegetable oil, and when hot, drop 1/4 cup of batter onto the skillet. Using a spatula, spread out the batter to the desired thickness.
Add as many pancakes to the skillet that will easily fit. Cook until they are bubbly on top and brown Cook, about 3 minutes. Flip, and cook about 2 minutes on the other side. Respray with vegetable oil, and repeat with the remaining batter.
Per 1 pancake, (makes 18): 71 calories, 3g fat, 3g protein, 10g carbohydrate. From Getting Better All The Time.
Breakfast Apple Rice
2 cups cooked rice (preferably brown, try basmati)
2 teaspoons fresh lemon juice
1 apple, cored and chopped
1 teaspoon vanilla extract
1/3-cup apple juice
1/2 teaspoon ground cinnamon
1/4 cup honey, maple syrup (or Stevia according to taste)
Preheat oven to 350 F.
Combine all the ingredients in a casserole dish with a cover.
Bake in a conventional oven for 45 minutes or in a microwave for 10 minutes at full power, stirring once halfway through the cooking time. Serve hot or cold. From the McDougall Program for Maximum Weight Loss.
leeway: After a hard workout, set up the rice cooker with rice
and water, then add in all the ingredients. Turn on the cooker, it will be done in 20-30 minutes. You can
gauge how tired you are from your training if you forget all about it until the next morning, but you're thankful to have
something ready to eat for breakfast. Make a double batch, it is good carbo fuel and will last for several days. If I am not
on an oatmeal or yogurt kick, I make this at least once per week.
Sweet Potato Beginnings
2 baked sweet potatoes or yams
1 apple, cored and chopped
2 bananas, sliced
1/2 teaspoon ground cinnamon
Peel and chop the sweet potatoes or yams. Combine with the bananas and apples. Mix well with the cinnamon. From the McDougall Program for Maximum Weight Loss.
leeway: This is a great energy food that can be eaten for
breakfast and snacks. To save time, cook 4 or 6 sweet potatoes or yams to make several batches at once. It will last
for several days. To add protein, top off with nonfat vanilla yogurt, it's delicious. According to the Center for Science in
the Public Interest, sweet potatoes score the highest in terms of nutritional
value because of it's beta-carotene, vitamin C and fiber.
Cheese Blintzes
4 egg equivalent of fat-free egg substitute
1 1/4 skim milk
2 tablespoon sugar
1/2 tablespoon vanilla
1/4 teaspoon salt
3/4 cup all purpose flour
1 cup fat-free cottage cheese
1/4 teaspoon almond extract
Stir together egg whites, milk, 1 tablespoon sugar, vanilla and salt. Whisk in flour. Let sit at room temperature for 10 minutes.
Using a food processor, mix cottage cheese, almond extract and 1 tablespoon sugar until smooth.
Spray a 10" Teflon pan with vegetable spray. Pour 1/4 cup batter into skillet and tip pan to form blintz. Brown on both sides. Spread about 2 tablespoons of filling across each blintz. Roll loosely and set side by side on a plate. Dust with powder sugar and top with fruit or preserves. 2 blintzes are 202 calories and 2.6 g fat. From Dr. Dean Ornish.
leeway: Use egg whites for the egg substitute if you don't
have any. If you top with fruit, it is sweet enough to omit 1 tablespoon of the
sugar. These make a tasty breakfast or light dinner.
Linguine with Potatoes, Green Beans, and Spinach Pesto
6 tablespoons toasted pine nuts, divided
7 cups packaged spinach leaves, trimmed
1/3 cup grated fresh Parmesan cheese
1/4 cup chopped fresh basil
2 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
2 garlic cloves, minced
2 tablespoons water
1 tablespoon olive oil
8 oz. uncooked linguine
3 medium (1/2 inch) cubed, peeled red potatoes
2 cups (2-inch) cut green beans
Place 3 tablespoons pine nuts, spinach, and next 6 ingredients (spinach through garlic) in a food processor; process until smooth, scraping sides of processor bowl once. With food processor on, slowly pour water and oil through food chute; process until well-blended. Set aside.
Cook linguine and potato in boiling water 6 minutes. Add green beans; cook additional 5 minutes or until potato is tender. Drain. Combine remaining 3 tablespoons pine nuts, spinach mixture, and pasta mixture in a large bowl. Toss well to coat. Garnish with Parmesan cheese, if desired.
Serving size: 2 cups, calories 524; fat 17.3g. protein 23.9g. From Cooking Light Magazine.
leeway: Omit the pine nuts to reduce the fat grams. Use half the olive oil, This tasty meatless dish has loads of calcium, iron, protein, and beta carotene. Buy prewashed spinach to save time.
Last Minute Lasagna
1 pound lean ground turkey (optional)
1/2 cup chopped onion
1 teaspoon minced garlic
1/2 teaspoon crushed red pepper
26 oz jar low-fat spaghetti sauce
16 oz can tomato sauce
1/2 teaspoon oregano
1/2 teaspoon basil
2 tablespoons lowfat Parmesan cheese
2 cups fat-free cottage cheese
1 cup fat-free mozzarella, shredded
12 oz lasagna noodles, uncooked
1 cup sliced mushrooms
1 cup chopped red peppers
1 cup chopped yellow peppers
Preheat oven to 375. Spray a 9x 13 baking pan with vegetable spray.
Place the turkey, onion, and garlic in a large frying pan sprayed with PAM and a little bit of water. Cook on medium- high heat until the turkey is browned and the liquid has evaporated.
Add the sauces, oregano, basil, and crushed red pepper. Simmer 10-15 minutes.
Spread a little of the sauce on the bottom of
the prepared baking pan. Place part of the uncooked noodles on the bottom
of the baking pan. Spread half of the cottage
cheese over the noodles evenly. Spread half of the sauce over the cottage
cheese. Arrange the vegetables on top of the sauce. Sprinkle the Parmesan
cheese over the vegetables. Top with the noodles,
sauce, and mozzarella cheese. Cover with aluminum foil and bake 45-50 minutes.
Remove foil and bake for
10-15 minutes. From the McDougall Program for
Maximum Weight Loss.
leeway: Substitute fat-free ricotta cheese for the cottage cheese. Use half fat-free cheddar cheese and mozzarella for the topping. Portabella mushrooms arranged neatly on the top makes this dish tasty and attractive.
Ultimate Quick and Easy Pasta Sauce
1 teaspoon olive oil
1 cup chopped onion
4 garlic cloves, minced
1/2 cup dry white wine or 2 tablespoons balsamic
vinegar
1 tablespoon sugar
1 tablespoon chopped fresh or 2 teaspoons dried
basil
2 tablespoons tomato paste
1/2 teaspoon dried Italian seasoning
1/4 teaspoon black pepper
2 (14.5 oz.) cans diced tomatoes, undrained
2 tablespoons chopped fresh parsley
Heat oil or spray a large skillet with vegetable spray over medium high heat. Add onion and garlic; saute 5 minutes. Stir in wine and next 6 ingredients (wine through tomatoes), and bring to a boil. Reduce heat to medium, and cook, uncovered, about 15 minutes. Stir in parsley.
Per serving, (1 cup): 126 calories, 2.3g fat, 25.2g carbohydrate. From Cooking Light Magazine.
Asparagus Pasta "Risotto"
2 cups dried orzo pasta
6 cups chicken broth
4 cups chopped asparagus
1/2 cup grated parmesan cheese
2 tablespoons extra-virgin olive oil
1/2 cup fresh sage leaves, plus sprigs
Pepper
Place pasta and broth in a 4-5 quart pan over high heat, cover, and bring to a boil. Reduce heat to medium-high, cook, uncovered, for 5 minutes, stirring occasionally. Add asparagus and cook, stirring occasionally, until pasta is barely tender to bite, 8-10 minutes. Stir in cheese; remove pan from heat.
Meanwhile, cook oil in a medium frying pan over medium heat, 3-4 minutes. Add sage leaves, stir often until edges begin to curl, 2-3 minutes. Remove from heat. With a slotted spoon, lift sage to a towel. Reserve oil.
Crumble sage leaves; add sage and oil to pasta and mix. Garnish with sage sprigs. Add pepper to taste. As prepared, 444 calories and 13g fat per serving. From Sunset Magazine.
leeway: Substitute cooking spray for the oil, lowfat parmesan for the cheese. Asparagus has a relatively short season, enjoy this is combination often.
Artichoke and Red Pepper Pizza
1 Boboli Thin Pizza Shell
1 tablespoon olive oil
1 cup julienne cut red bell pepper
1 teaspoon dried basil
1 teaspoon dried oregano
5 garlic cloves, minced
1 can artichoke hearts, drained and chopped (not in oil)
1 jar sliced mushrooms, drained
11/2 cups shredded part skim mozzarella cheese
Freshly cracked pepper
Heat oil in a nonstick skillet, simmer ingredients until tender.
Place on boboli shell and top with cheese.
Bake at directions on Boboli package. From Cooking Light Magazine.
leeway: It's a lot easier to sauté the chopped onions, artichoke hearts and fresh mushrooms, then add fresh garlic and your favorite kind of Healthy Choice Spaghetti Sauce. I top with fat free cheese, too. After serving, add red pepper flakes. Pizza already is easy-just pick up the phone. It is the lowfat part that makes it complicated. Cold pizza used to be one of my favorite breakfasts, but it doesn't set well before a workout. Trust me on that one.
Vegetable-Smothered Noodle Pancake
1 (.75 oz.) package dried black mushrooms
2 cups boiling water
1/2 pound Chinese egg noodles or vermicelli
1 1/4 teaspoons dark sesame oil, divided
1 tablespoon vegetable oil, divided
2 1/2 tablespoons low-sodium soy sauce
1 tablespoon corn starch
1 tablespoon oyster sauce
1 tablespoon peeled, minced fresh ginger
5 garlic cloves, minced
1 3/4 cup thinly sliced leeks
1 3/4 cup shredded carrot
1 tablespoon mirin (sweet rice wine)
Combine mushrooms and boiling water in a bowl; let stand for 20 minutes, or until soft. Drain mushrooms in a colander over a bowl, reserving liquid; set mushroom liquid aside. Discard mushroom stems, and thinly slice caps. Set aside.
Cook noodles in boiling water 3 minutes; drain. Rinse under cold water; drain and set aside. Combine noodles and 1/2 teaspoon sesame oil; toss well.
Heat 2 teaspoons vegetable oil in a 12-inch nonstick skillet. Press noodle mixture into skillet to form a pancake; cook 10 minutes or until crisp and golden. Turn pancake over; cook an additional 10 minutes. Invert noodle pancake onto a serving platter. Set aside; keep warm.
Combine reserve mushroom liquid, 3/4 teaspoon sesame oil, soy sauce, cornstarch, and oyster sauce in a bowl; stir well, and set aside.
Heat 1 teaspoon vegetable oil in a large nonstick skillet over high heat. Add mushrooms, ginger, and garlic; stir-fry 2 minutes. Add leek, carrot, and mirin; stir-fry 1 minute. Add cornstarch mixture. Bring to a boil; cook 1 minute, stirring constantly. Serve vegetable mixture over noodle pancake.
Per serving: calories, 228, 4.1g fat 6g protein. From Cooking Light Magazine.
leeway: This is not hard to make, but requires some time. For a more substantial meal, add in chicken breast slices while the mushrooms are cooking. If you are not fond of leeks, substitute broccoli florets. Very similar to the noodle dishes in Chinese restaurants, but not sitting in a pool of oil.
1 cup cooked rice (try wild or basmati)
1/2 pound white mushrooms, sliced
3 cups water or lowfat chicken broth
8 shiitake mushrooms, chopped
3 tablespoons soy sauce
1/2 cup oyster mushrooms, chopped
1/4 cup minced scallion
1/2 teaspoon dried, crush sage
1 medium yellow onion, chopped
1/4 teaspoon poultry seasoning
2 stalks celery, chopped fresh ground pepper to taste
Put 1 teaspoon of soy sauce in the rice cooker with the scallions. Cook rice, then set aside.
Place the onion and celery in a large pan with about 1/4 cup water. Cook, stirring until the vegetables soften slightly . Add the mushrooms and stir occasionally for 10 minutes. Add the cooked rice and the remaining soy sauce and other seasonings. Cook over low heat for 15 minutes. From the McDougall Program for Maximum Weight Loss.
leeway: The different kinds of mushrooms make it tastier, but you can use all the same kind if that is all you have. Try brown mushrooms, they have a more earthy flavor. If you don't have chicken broth, you can add a cube or two of chicken bouillon. Add lowfat tofu, a pretty good source of protein, if you like.
Cilantro Rice
1 cup fresh cilantro
2 cloves garlic
1 fresh jalapeno chili, stemmed
2 1/2 cups vegetable broth
2 teaspoons olive oil
1 1/2 cups long-grain rice
1 teaspoon onion powder
1/2 teaspoon ground cumin (optional)
1/3 cup grated carrot
salt to taste
In a blender, whirl 1 cup cilantro, garlic, chili, and 1 cup broth until smooth.
In 3-4 quart pan over medium heat, stir oil, rice, onion powder, and cumin until rice is pale golden, 5-8 minutes. Stir in cilantro mixture, remaining broth, and carrot.
Cover, bring to a boil over high heat, then reduce heat and simmer until liquid is absorbed, about 18 minutes.
Per serving: 238 calories, 2.2g fat. From Sunset Magazine.
leeway: I'll fess up-I just throw everything in the rice
cooker and and this dish is done! Super with black beans and tortillas.
Garlic Mashed Potatoes
7 cups cubed peeled baking potatoes
6 garlic cloves, peeled
1/2 cup 2% low-fat milk
1/4 cup grated Parmesan cheese
2 tablespoons margarine
1/2 teaspoon salt
1/8 teaspoon pepper
Place potatoes and garlic in a saucepan. Cover with water; bring to a boil. Reduce heat. Simmer 20 minutes; drain. Return potatoes and garlic to pan. Add remaining ingredients; beat at medium speed with a mixer until smooth.
Calories 251, fat 4.8g for 3/4 cup. From Cooking Light Magazine.
leeway: Substitute non-fat milk and lowfat Parmesan cheese to save fat grams. Use Yukon Gold potatoes, they have a buttery taste. Omit the margarine, or use a non hydrogenated brand.
Scalloped Potatoes with Cheese
1 garlic clove, halved
6 medium peeled red potatoes, cut into 1/8 inch thick slices
2 tablespoons margarine, melted
1/2 teaspoon salt
1/8 teaspoon pepper
2 oz. shredded Gruyere cheese
1 cup skim milk
Preheat oven to 425.
Rub an 11 x 7 inch baking dish with cut sides of garlic halves, coat dish with cooking spray.
Arrange half of potato slices in dish; drizzle with 1 tablespoon margarine. Sprinkle with 1/4 teaspoon salt and half of pepper; top with 1/4 cup cheese. Repeat layers with remaining ingredients.
Bring milk to a boil over low heat in a small saucepan; pour over potato mixture. Bake, uncovered, at 425 for 40 minutes or until potatoes are tender.
Per serving: (1 cup) calories, 228, 6.7g fat. From Cooking Light Magazine.
leeway: This recipe is very flexible, it tastes great with non-fat Healthy Choice cheese, any kind of potatoes, and even reducing the margarine, or using a reduced fat brand. (Omit salt if margarine tastes salty.)
Oven Fries
11/2 pounds baking potatoes cut into thin strips
1 tablespoon vegetable oil
1/2 teaspoon salt
Preheat oven to 450.
Combine all ingredients and toss well.
Arrange potatoes on non-stick baking sheet sprayed with vegetable oil.
Bake for 35 minutes, or until golden brown.
From Cooking Light Magazine.
leeway: I'm sure the oven fries would taste better with oil, but they can be made without it and still taste fine. Try topping with nonfat sour cream or salsa if you want more flavor. Use a thin slicing blade on the food processor to simplify the preparation, you will get crisper fries. Here is another variation that is quite good:
Cheese Fries
11/2 pounds baking potatoes cut into thin strips
1 tablespoon grated Parmesan cheese (fresh is best, or you can even buy lowfat)
1 tablespoon vegetable oil
1/2 teaspoon salt
1/4 garlic powder
1/4 paprika
1/4 teaspoon pepper
Same preparation as the oven fries. From Cooking Light Magazine.
Lemon-Garlic Pita Chips with Yogurt-Mint Sauce
3 pita bread rounds
2 teaspoons olive oil
1 1/2 teaspoons lemon pepper
1/4 teaspoon garlic powder
Preheat oven to 400 degrees.
Cut each pita into 4 wedges; place on a baking sheet. Drizzle oil evenly over wedges. Combine lemon pepper and garlic powder; sprinkle evenly over wedges. Bake at 400 for 5 minutes or until crisp.
Serving size: 6 chips, calories 108, fat 3.3g.
leeway: These goes great with the yogurt sauce, or as a side for the Tuna and Wild Rice Salad, or the Chickpea and Cucumber Salad with Fresh Mint. Pita bread is an inexpensive, tasty alternative for bread and crackers. Each pita is 160 calories and 2g fat. For a quick snack, just pop one in the toaster and spread with lite margarine.
Yogurt-Mint Sauce
1 3/4 cups thinly sliced cucumber
1 cup thinly sliced red onion
1 tablespoon minced fresh mint
1 (8 oz.) container plain, low or non-fat yogurt
Combine cucumber, onion, mint, and yogurt in a bowl; stir well. Cover and chill. From Cooking Light Magazine.
Zesty Broccoli-Cauliflower Gratin
1/3 cup dry bread crumbs (make your own, or you can buy prepackaged)
2 tablespoons finely shredded extra-sharp cheddar cheese
2 cups small broccoli florets
2 cups small cauliflower florets
1 tablespoon lite margarine
1 tablespoon coarse-grained mustard
1/4 teaspoon white pepper
Combine bread crumbs and cheddar cheese; stir bread crumbs mixture well, and set aside.
Steam the broccoli and cauliflower, covered, 4 minutes, or until vegetables are crisp-tender. Drain vegetables, and place in a 1 1/2 quart casserole coated with vegetable cooking spray. Combine the margarine, the mustard, and white pepper in a small bowl; drizzle over broccoli and cauliflower, and toss well. Sprinkle vegetables with the bread crumb mixture, and bake at 425 degrees for 8 minutes or until thoroughly heated.
Serving size 1 cup: calories 90, fat 3.6g, protein 4.5g. From Cooking Light Magazine.
leeway: Good option for trying to get more broccoli (phytochemicals) in your diet. This dish compliments many entrees. It is important not to overcook the vegetables. Omit the margarine and use Healthy Choice fat-free cheese if desired.
8 ripe medium tomatoes, cored and thickly
sliced
1/2 teaspoon salt
1 tablespoon balsamic vinegar
1 cup fresh breadcrumbs
1 large garlic clove, minced
1 1/2 tablespoon chopped thyme
1/4 teaspoon freshly ground black pepper
Preheat oven to 425 degrees. Coat a 2-quart baking dish with nonstick spray.
Arrange tomato slices, slightly overlapping, in prepared dish. Season with 1/4 teaspoon salt and sprinkle with vinegar. In a small bowl, combine breadcrumbs, garlic, thyme, pepper and remaining salt. Sprinkle crumb mixture over tomatoes.
Bake tomatoes for 30-35 minutes, or until they are tender and the breadcrumbs are crisp and golden. Sprinkle top with parmesan cheese if desired.
Per serving, (8): 70 calories, 3g fat, 12g carbohydrate. From Eating Well Magazine.
Spaghetti Squash and Black Bean Salsa This recipe is the base for the salsa:
Simple Baked Spaghetti Squash1 (3-pound) spaghetti squashPreheat oven to 350°.Cut
squash in half lengthwise, discarding seeds. Place squash halves, cut sides
down, in a 13 x 9-inchbaking dish; add water to dish to a depth of 1/2 inch.
Bake at 350° for 45 minutes or until squash is tender when
pierced with a fork.Remove squash from dish, and
cool. Scrape inside of squash with a fork to remove spaghetti like strands.
Yield: 5 cups. Continue with the salsa
recipe below.
Microwave Squash:
Make sure that your baking dish will fit into the microwave before adding the squash and water.
1 (3-pound) spaghetti squash
Cut squash in half lengthwise, discarding
seeds. Place squash halves, cut sides down, in a baking dish; add 1/4 cup water to dish. Cover with heavy-duty plastic
wrap; vent. Microwave at HIGH 15 minutes (or about 5 minutes per pound) until squash is tender when pierced
with a fork.3 cups coarsely chopped cooked spaghetti squash
1 cup diced plum tomato
1/4 cup thinly sliced green onions
1/4 cup fresh lime juice
2 tablespoons minced fresh cilantro
1 teaspoon sugar
1/8 teaspoon salt
1 (15 oz.) can black beans, rinsed and drained
1 jalepeno pepper, seeded and finely chopped
Combine all the ingredients in a large bowl. Cover and chill. Serve with your favorite baked tortilla chips.
Per serving: (1/4 cup) 27 calories, 5.4g carbohydrate, .2g protein. From Cooking Light Magazine.
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