Baked Zucchini with Cheese Recipe

Posted on November 1, 2010 by admin

Ingredients

700 grams zucchini, 1/4  cup fat-free chicken broth, 1 tsp fried oregano leaves, 1/4 cup all-purpose flour, 2 medium size tomatoes (sliced), 1tsp lite salt, 1/4 tsp pepper, 1/3 cup fat-free Parmesan cheese, 1 cup fat-free sour cream, 2 cups grated non-fat cheddar cheese

Method

Scrub zucchini well with a stiff brush then cut crosswise into 1/4-inch slices. Combine flour with 1/2 tsp lite salt, pinch of pepper and oregano in a large mixing bowl, add sliced zucchini and toss to coat well. Heat chicken broth in a non-stick pan and saute the zucchini slices until golden brown on both sides. Drain oil and set aside.

Arrange zucchini into a casserole dish coated with non-fat cooking spray, then top with tomato slices. Combine sour cream, 1/2 tsp lite-salt, oregano and pepper and spread evenly on top of the tomato slices. Sprinkle cheddar cheese and Parmesan cheese over the dish and bake 30 minutes in a preheat oven of 350°F.

Yield : 9 Servings

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Cheese Baked Eggplant Recipe

Posted on October 31, 2010 by admin

Ingredients

1 medium onion (chopped), 2 tsp minced garlic, 2 tbsp fat-free chicken broth, 1 (16 oz) can plum tomatoes, 1 (8oz) can tomato sauce, 1/3 cup tomato paste, 2 tsp oregano, 1/2 lb fresh sliced mushrooms, 1 medium eggplant, 1/3 cup flour, 1/4 cup Egg Beater (beaten), 1 cup seasoned cubed style stuffing (crushed), 1 cup non-fat mozzarella cheese (grated)

Method

Saute onion and garlic in chicken broth until soft, add tomatoes, tomato sauce, tomato paste, oregano, and mushrooms. Bring to a boil; reduce heat and simmer uncovered for 30 minutes. Cut eggplant crosswise into 1/4-inch slices; coat with flour. Dip into Egg Beater, then into crushed stuffing. Cook in a tellon skillet coated with non-fat cooking spray until light browned, turning once. In the bottom of a baking dish, spread 1/2 of the tomato sauce mixture, layer half of the eggplant slices, top with cheese. Repeat layers. Pour remaining sauce over top. Bake uncovered at 350°F for 20-30 minutes.

Yield : 8-10 servings

Fat 0.6 g, Cholesterol 0 mg, Fiber 2 g, Calories 84, 6% Calories from Fat, Protein 5 g, Carbohydrate 17 g, Sodium 349mg

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Avocado Toast Fingers


			

				Posted on October 29, 2010 by admin			


				

				
Ingredients


1 very ripe avocado, 1/2 tsp salt, t tsp lemon juice, 6 slices white bread ( toast and crusts removed), 1 tsp grated onion, 1 tsp paprica, bacon slices


Method


Peel avocado; mash pulp with a fork. Then beat in lemon juice, onion, paprika, and salt. Beat until smooth.


Spread mixture over toast slices. Cut each slices into 3 x 1 inch strips. Place narrow strips of bacon on each toast finger.


Put on a baking sheet and broil until bacon is crisp. Serve immediately.


18 Appetizers


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Broccoli Cheese-Rice Casserole Recipe


			

				Posted on October 29, 2010 by admin			


				

				
Ingredients


long grain rice (cooked using liquid Butter Buds), 1 lb cooked broccoli (chopped), 14 oz fat-free chicken broth (low salt), 10 oz chopped mushrooms, 10 oz whole water chestnuts (rinsed and drained), 2 cups non-fat cheddar, 1 cup homemade low-fat prepared croutons, 1 tsp salt-free extra spicy seasoning


Method


Prepare the rice according to the package instruction. Add the cooked broccoli, mushrooms, water chestnuts and the chocken broth to the rice mixture. Add seasoning and the grated non-fat cheese. Spoon into a large casserole dish that has been coated with a non-fat cooking spray. Top with homemade low-fat croutons. Bake at 350°F for 30-35 minutes covered. Remove cover the last 10 minutes.


Yield: 14-16 serves


Per Servings: Fat 0.9 g Cholesterol 0 mg, Fiber 2 g, calories 172, 5% Caloriess from Fat,  Protein 8 g, Carbohydrate 33 g, Sodium 305 mg


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Broccoli Souffle Recipe


			

				Posted on October 28, 2010 by admin			


				

				
Ingredients


4 egg whites, 10 oz chopped broccoli, 1½ lite salt, 1 cup skim milk, ¼ tsp nutmeg, 2 tbs liquid Butter Buds, 1 tbs flour, 1 cup Egg Beaters (beaten)


Method


Warm egg white in a large bowl in room temperature for about an hour.Cook broccoli in boiling water with 1 tsp of lite salt for about 15 minutes until broccoli is tender. Drain broccoli and combine with skim milk and nutmeg in a blender. Blend croccoli mix to fine smooth puree which will come to about 2½ cups.


using a medium sauce pan, combine liquid Butter Buds with flour and broccoli puree and bring it to a boil with constant stirring. Using a small bowl, beat some of the hot mixture into the Egg Beraters; pour back into rest of the mixture then set aside. Beat egg white and ½ tsp of lite salt with high speed until it turn stiff peaks form.


with a tubber spatula, fold broccoli mixture into egg whites until it combined then turn into a souffle dish precoated with non-fat cooking spray and set in a pan of hot water.


Preheat oven to 350°F and bake dish for 50-60 minutes or until it turned puffed and golden. Serve immediately with non-fat cheese or Hollandise sauce.


Yield : 4-6 Serves


Per Serving: Fat 0.3 g,  Cholesterol 0 mg,  Fiber 1 g, Calories 64, 4% Calories from Fat, Protein 9 g, Carbohydrate 7 g, Sodium 164 mg


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Tomato and Broccoli Casserole Recipe


			

				Posted on October 26, 2010 by admin			


				

				
Ingredients

2 cups cooked broccoli(drained), 1½ cups cooked elbow macaroni, 1 tsp minced garlic, 1 medium size onion (chopped), 5 medium tomatoes (peeled and chopped), 1 cup snipped parsley, ¼ tsp crushed oregano, ¼ tsp crushed basil, salt and seasoning to taste, 2 tbsp fat-free chicken broth, 1 cup grated non-fat Cheddar cheese

Method

Use a medium size saucepan, cook onion and garlic in fat-free chicken broth. Add tomatoes, parsley, oregano, basil and seasoning and bring it to a light boil. Stir in the pasta and half of the cheese then add broccoli. Pour the broccoli mixture into a glass casserole dish that has been coated with non-fat cooking spray. Bake uncovered in a 375°F oven for 15 minutes. Sprinkle remaining cheese on top and bake for another 5 minutes.

Yield : 8-10 servings

Per serving: Fat 0.8g, Cholesterol 0mg, Fiber 3g, Calories 82, 8% Calories from Fat, Protein 5g, Carbohydrate 16g, Sodium 178mg

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Whole Wheat Blueberry Pancake Recipe


			

				Posted on October 26, 2010 by admin			


				

				
Ingredients

1¼ cups whole wheta flour, 1¼ cups all-purpose flour, 2 tbsp baking powder, 2 tbsp sugar, 18 oz carton Egg Beaters, 1¾ cups skim milk, 1 cup frozen blueberries, thawed, 2 tbsp liquid Butter Buds


Method

Mix and blend flours, baking powder and sugar: stir in the Egg Beaters, milk, blueberries and Butter Buds until just blended. Spray non-fat cooking spray onto a preheated griddle, pour ¼ cup batter for each pancake.

Cook over medium heat until surface is bubbly and bottom is lightly browned. Tuen and cook until done. Remove and keep warm. Serve with syrup and liquid Butter Buds.

Yield : 20 pancakes

Per serving: Fat: 4g, Choleterol: 0mg, Fiber: 1g, Calories: 77, 5% Calories from Fat, Protein: 4g, Carbohydrate: 15g, Sodium: 129mg

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French Toast Recipe


			

				Posted on October 16, 2010 by admin			


				

				
Ingredients


8 oz Egg Beaters, 1/3 cup skim milk, 1 tsp ground cinnamon, 1 tsp vanilla extract, 2 tbs liquid butter buds, 10 slices white bread, maple syrup  


Method


Combine egg beaters, milk, cinnamon and vanilla in a shallow pan. Dipped bread pieces in the egg beater mixture and place it on a non-stick skillet over medium heat.Brown each side for about 3 minutes. Serve with maple syrup.  


Yield 5 servings


Per serving: Fat 0 g, Cholesteral: 0 mg, Fiber: 6 g, Calories: 112 Protein: 8 g, Carbohydrate: 14 g, Sodium: 347 mg  


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Potato Pancakes Recipe


			

				Posted on August 12, 2010 by admin			


				

				
Ingredients

1/2 cup Egg Beaters, 1/3 cup all purpose flour, 1/4 cup grated onion, 1/4 tsp black pepper, 4 large potatoes (peeled and shredded), 3 tbsp liquid butter buds, 1 cups applesauce

Method

Mix Egg beaters, flour, onion and pepper in a bowl and set aside. Pat dry the shredded potatoes and stir in to the Egg Beaters mixture. Coat a non-stick pan with non-fat cooking spray then add 1.5 tbsp of liquide butter buds. For each pancake, use 1/3 cup of potatoes mixture and spread to a 4-inch round piece. Cook pancake for about 5 minutes with low heat and brown both sides. Remove and keep warm. Add remaining butter buds if needed and repeat the same process.Serve pancake warm with appplesauce.


Yield: 12 Servings

Per serving: Fat0.2 g, cholesterol 0 mg, Fiber 2 g, Calories 106 (2 % Calories from Fat), Protein 2 g, Carbohydrate 24 g, Sodium 108 mg


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Sweet Fruit Omelette Recipee


			

				Posted on August 9, 2010 by admin			


				

				
Ingredients

2 tsp liquid Butter Buds, 1 cup carton Egg Beaters, 2 tbsp powdered sugar, 1/2 tsp vanilla, 1/2 cup fresh fruit pieces

Method

Warm liquid butter buds in a small omelette pan. Blend Egg Beaters, sugar and vanilla in a separate bowl. Pour mixture into the pan, swirl to spread mixture evenly and cook with medium heat until almost set. Spread fruits over the omelette and fold it.

Yield: 2 servings

Per serving: Fat 0.3 g, Cholesterol: 0 mg, Fiber: 1 g, Calories: 112, 2 % Calories from Fat, Protein 10 g, Carbohydrate 17 g, Sodium 179 g

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