Archive | January, 2012

Oven Fried French Fries

30 Jan

At half a gram of fat per serving versus 16 grams for the same amount of the fried variety, you can enjoy guiltlessly.

5 large baking potatoes

Light vegetable oil cooking spray

2 large egg whites

1 TBSP Cajun spice

Preheat oven to 400

Slice each potato lengthwise into 1/4 inch ovals, then slice each oval lengthwise into match sticks. Coat a baking sheet with 3 sprays of cooking spray. Combine egg whites and Cajun spice in a bowl. Add the potatoes and mix to coat. Place on prepared baking sheet, leaving space between potatoes. Place on the bottom rack of oven. Bake 40 to 45 minutes until fries are crispy, turning every 6 minutes with a spatula to brown evenly.

Serve hot

Serves 4

Calories per serving 291

0.5 grams fat

Oven Fried Catfish

30 Jan

Light vegetable oil cooking spray

1/4 cup cornmeal

1 tsp dried thyme

1 tsp dried basil

1 tsp garlic powder

4 tsp blackening seasoning

1/2 tsp paprika

Four 4 ounce catfish fillets

 

Preheat oven to 400

Spray a baking sheet 3 times with cooking spray. Put cornmeal, thyme, and basil on a large plate; mix well. Sprinkle each fish fillet with equal parts of the garlic powder, and blackening seasoning. Coat fillets thoroughly with cornmeal mixture and place onto baking sheet. Dust each fillet with paprika and spray lightly with cooking spray. Place baking sheet on bottom rack of oven. Bake for 20 minutes. Reduce heat to 350 and bake 5 minutes longer, until the crust is golden.

Serves 4

 

Calories per serving 172

5.2 grams fat

Oven Fried Chicken

30 Jan
English: Fried Chicken - breasts. I used Drake...

Image via Wikipedia

Light vegetable oil cooking spray

6 chicken drumsticks, skin removed

6 chicken breast halves, skin removed

3-1/2 cups ice water

1 cup plain nonfat yogurt

BREADING:

1 cup dried Italian bread crumbs

1 cup all-purpose flour

1 TBSP Old Bay seasoning

1 tsp garlic powder

1/2 tsp black pepper

Dash cayenne pepper

1/2 tsp dried thyme

1/2 tsp dried basil

1/2 tsp dried oregano

 

Preheat oven to 400

Coat a baking dish with 3 sprays of the vegetable spray. place chicken in a large bowl with ice water. Put yogurt into a medium bowl. Set both bowls aside.

Toss all the breading ingredients into a large zip loc bag. Seal and shake to mix. Remove 2 pieces of chicken from ice water. Roll each piece in the yogurt. Put into bag of bread crumb mixture and shake to coat. place on baking sheet. Repeat until all pieces of chicken have been breaded. Spray chicken lightly with cooking spray.

Place the baking sheet on the bottom rack of oven. Bake 1 hour, turning each piece every 20 minutes.

Serve hot.

 

Breast calories 185–2.2 grams fat

Drumsticks calories 195–4.2 grams fat

 

 

 

Grilled Chicken Salad

30 Jan

Marinate the chicken in the seasoned lemon juice, soy sauce, and garlic mixture for 2 hours; for flavorful, tender chicken.

 

5 TBSP fresh squeezed lemon juice

3 TBSP reduced-sodium soy sauce

2 cloves garlic, chopped

1/8 tsp black pepper

1 tsp dried basil

8 ounces boneless, skinless chicken breast

1 large red onion, cut into 1/8 inch slices

Light vegetable cooking spray

6 cups chopped lettuce

1 TBSp crumbled blue cheese

1 medium tomato, cored and diced

 

Dressing:

4 TBSP fresh lemon juice

4 TBSP balsamic vinegar

2 cloves garlic

2 tsp dried basil

 

Whisk together lemon juice, soy sauce, garlic, black pepper and basil in a bowl and set aside. Place chicken on a piece of plastic wrap and pound flat. Place chicken into marinade bowl and cover. Marinate for 30 minutes to 2 hours.

Preheat grill or broiler of oven. Place onion slices in a single layer on a baking sheet and spray lightly with vegetable oil; turn onions over and spray to coat. Remove chicken from marinade and place alongside the onions. Grill or broil for 5 minutes per side. Let chicken cool enough to handle the slice thinly. Spread lettuce on 4 plates, scatter  the onions and chicken on top. Sprinkle 3/4 tsp over each. Sprinkle tomatoes over cheese.

Combine the dressing ingredients in a blender and mix at low-speed until garlic is finely chopped. Serve with salad

 

Serves 4

 

176 calories per serving

3.2 grams fat

 

Black Bean and Smoked Chicken Soup

30 Jan
1900 advertisement for Lea & Perrins' Sauce.

Image via Wikipedia

1 can (15 oz) black beans, drained and rinsed

Light vegetable cooking spray

1/2 cup peeled and chopped broccoli stems

1/2 cup diced carrots

1 cup diced celery

1 cup diced onion

1 TBSP dried thyme

1 TBSP dried basil

1/2 cup sweet white wine

8 ounces  boneless, skinless chicken breast

4 TBSP  low-calorie barbecue sauce (no oil variety)

1 cup low-fat chicken broth

12 ounces evaporated skim milk

2 cups broccoli florets

1 TBSP cornstarch, dissolved in 2 TBSP cold water

1 TBSP liquid smoke

1 TBSP Worcestershire sauce

1 tsp Tabasco sauce

1/4 cup fresh cilantro

 

In a medium saucepan add 2 cups water and the black beans; add bay leaf. Bring to a boil over medium heat. Cook for 10 minutes. Drain beans and discard bay leaf. Preheat oven to 400 degrees.

In a heavy Dutch oven over medium heat; heat for 1 minute, then spray twice with cooking spray. Add broccoli stems, carrots, celery, and onion. Cover, reduce heat to low, and cook 5 minutes, stirring once or twice. Stir in thyme, basil, and wine. Simmer, uncovered, for 15 minutes or until wine has reduced by half.

In the meantime, coat chicken thoroughly with barbecue sauce and bake 10 minutes on the top shelf of oven, Remove from oven and cool long enough to handle. Cut the chicken into small cubes. Add chicken, broth, and beans to the pot. Cook over low heat for 3 minutes. Stir in evaporated milk and broccoli florets. Cook 5 minutes, stirring to keep soup from coming to a boil. Add corn starch mixture and cook for 2 minutes , stirring constantly. Stir in liquid smoke, Worcestershire sauce, and Tabasco sauce. Garnish with cilantro.

Serves 4

 

368 calories per serving

3.6 grams fat

Chocolate Tofu Cake

30 Jan

Light vegetable oil cooking spray

8 ounces firm tofu

1/4 cup part skim milk ricotta cheese

4 ounces light cream cheese

1/4 cup pure maple syrup

3 TBSP unsweetened cocoa

2 large egg whites

1 TBSP ground cinnamon

3 TBSP light Irish cream liqueur

1 TBSP coffee liqueur

TOPPING:

1/2 cup nonfat sour cream

1 tsp vanilla

1 TBSP honey

Preheat oven to 350

Coat a 10 inch glass pie plate with 3 sprays of the vegetable oil. In the bowl of a food processor, combine the tofu, ricotta, cream cheese, maple syrup, cocoa, egg whites, cinnamon and the liqueurs. Puree until smooth and pour into pie plate. Place onto the center rack of oven, on the bottom rack, place a baking pan filled half way with water. Bake for 1 hour.

While the cake is baking, combine all of the topping ingredients in a small bowl and whisk thoroughly. When the cake has cooked for an hour, remove it from the oven, spread the topping on evenly and return it to the oven. bake 10 minutes longer. Remove from oven and cool to room temperature. Refrigerate for 4 hours before serving.

Serves 12

92 calories per serving

3.9 grams of fat

Mexican Grilled Cheese Sandwich

26 Jan

1 small yellow bell pepper, diced

1 small green bell pepper, diced

2 tsp olive oil

8 slices texas toast bread

2 TBSP mayonnaise

1 cup salsa, well-drained

3/4 cup  shredded mexican cheese blend

2 TBSP butter, softened

 

In a small skillet, saute peppers in oil until tender. Spread 4 slices of bread with mayonnaise. Layer with peppers. salsa and cheese. Top with remaining bread slices. Butter both sides of sandwiches.

In a small skillet over medium heat, toast sandwiches for 2-4 minutes on each side until browned.

 

Serves 4

 

 

 

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