Showing posts with label Low Calorie Food. Show all posts
Showing posts with label Low Calorie Food. Show all posts

July 30, 2018


Aubergines - 2 (200 gms approx)
Light olive oil - 1 tbsp
Lemon juice - 1 tbsp
Garlic cloves 2 (crushed)
Pimientos - 100 gms jar (drained)
Low fat yogurt - 150 ml
Salt and freshly ground pepper
Black olives- 25 gms (pitted and chopped)
cauliflower florets - 225 gms
Broccoli florets - 225 gms
Carrots- 125 gms (peeled and cut into 2" strips)


  • Preheat the oven to 200 C. Piece the skin of aubergines with a fork and place on a baking tray. Cook for 40 minutes or until very soft.
  • Cool the aubergines, then cut in half and scoop out the flesh and transfer to a bowl.
  • Mash the aubergine with the olive oil, lemon juice and garlic until smooth or blend for a few seconds in a food processor. 
  • Chop the pimientos into small dice and add to the aubergine mixture.
  • When blended add the yogurt.Stir well and season to taste with salt and pepper.
  • Add the chopped olives and leave in the refrigerator to chill for at least 30 minutes.
  • Place the cauliflower and broccoli florets and carrot strips into a pan and cover with boiling water. Simmer for 2 minutes, then rinse in cold water.
  • Drain and serve as crudities to accompany the dip.

July 05, 2018


Small red onion - 1 (chopped)
Green pepper - 1/2 (seeded and diced)
Salsa - 2 jars (300 gms)
Eggs  -8 (lightly beaten)
Jalapeno peppers - 1/4 cup (sliced)
Butter - 1 tbsp
Corn tortillas - 4
Cheddar  cheese - 1/2 cup (grated)
Sliced green onion
Sliced jalapeno peppers 
Chopped fresh cilantro or parsley
Oil - 2 tsp


  • Heat oil in medium saucepan. Saute onion and green pepper in oil.
  • Add salsa and simmer uncovered, about 10 minutes. remove sauce from heat.
  • In a bowl, mix eggs and jalapenos. In a large skillet melt butter over medium heat.
  • Scramble egg mixture in butter until eggs are cooked but still moist.
  • Dip tortillas in salsa mixture until soft. 
  • Spoon 1/4 of the scrambled eggs down center of each tortilla; roll up and place enchilada, seam side down, in a casserole dish.
  • Repeat with each tortilla.
  • Reheat remaining sauce to boiling.Pour evenly over enchiladas and sprinkle with cheese.
  • Place under broiler, 4" from heat source, until cheese melts.
  • Garnish with onion, jalapenos and cilantro.


Ripe papaya - 1 (peeled, seeded and chopped)
Orange juice- 2 cups
Plain yogurt - 1 cup
Cracked rice - 1 cup
Banana - 1 (mashed)
Lemon juice - 1 tsp


  • Puree or process all the ingredients until smooth.
  • Serve in tall glasses.

March 12, 2018


Apples - 4 (medium and sliced)
Butter - 2 tbsp
Granulated sugar - 2 tbsp
Dash of cinnamon


  • In a skillet cook and stir apples in hot butter over medium high heat for 6-8 minutes or until tender.
  • Stir in sugar and cinnamon.
  • Serve hot.


Eggs - 6
Milk - 1 cup
Butter - 1/4 cup (melted)
All purpose flour - 1 cup
Salt - 3/4 tsp
Butter (melted)
Sifted powdered sugar

  • In a blender combine eggs, milk, and melted butter. Cover and blend on low speed until mixed.
  • Add flour and salt; cover and blend on medium speed until smooth.
  • Pour into a well greased 13*9*2" baking dish.
  • Bake at 450 degrees for 20-22 minutes  until puffed and golden brown.
  • Drizzle with melted butter and sprinkle with powdered sugar.
  • Serve immediately.

December 31, 2017


Long grain brown rice- 2 cups
Water - 4 1/2 cups
Lime dressing
Chinese pea pods - 150 gms (ends and strings removed)
(snow or sugar peas)
Red or green bell pepper - 1 (seeded and chopped)
Green onions - 5 (thinly sliced)
Water chesnuts - 1 can (200 gms)
(drained and chopped)
Cilantro - 1/4 cup (chopped)
Raisins - 1/4 cup (optional)


  • In a 3-4 quart pan, combine rice and water.
  • Bring to a boil over high heat; then reduce heat, cover, and simmer until rice is tender to bite (about 45 minutes).
  • Let stand, uncovered, until cool (about 30 minutes).
  • Meanwhile prepare lemon dressing.
  • Thinly slice pea pods. Place in a large bowl; add bell pepper, onions, water chestnuts, cilantro, raisins (if used), rice, and lime dressing. Mix well.
  • Spoon salad into a serving bowl.
Lime Dressing:
  • In a small bowl, stir together 2/3 cup unseasoned rice vinegar, 2 tbsp each lime juice and reduced sodium soy sauce, one tbsp minced fresh ginger, t tsps minced garlic and 1 tsp oriental sesame oil.

August 09, 2017


Large eggs - 2
Milk -1 tbsp
Cottage cheese - 1 dessert spoon
Fresh snipped chives - 1 tbsp
Salt and freshly ground pepper


  • Beat eggs with salt and pepper.
  • Place saucepan over a gentle heat, then add the milk to moisten the pan, whirling it around the edges.
  • Add the eggs and, using a wooden fork, briskly stir backwards and forwards through the liquid egg.
  • Keep on scrambling until three quarters of the egg is a creamy, solid mass and a quarter is still liquid.
  • Now add the cottage cheese and chives and continue to scramble, then remove the pan from the heat and continue scrambling until no liquid egg is left.

June 01, 2017


Onion - 1/2 cup (diced)
Black mustard seeds  -  1/2 tsp
Arborio rice - 1 cup
Vegetable broth - 2 to 2 1/2 cups
lemon zest - 1 tsp (finely grated)
Saffron threads - 1/2 tsp
 garlic cloves - 2 (minced)
Shiitake mushrooms - 6 (optional)
Fresh or frozen young green peas - 1/4 cup
Salt and pepper to taste
Fresh basil leaves - 8
Fresh chives - 2 tbsp (minced)
Fresh thyme - 1/2 tsp (minced)
Tomatoes -2 (blanched, peeled, seeded and diced)


  • Lightly spray a nonstick saucepan with olive oil.
  • Heat the pan, add the onion, and saute over medium low heat for 3-4 minutes, or until translucent.
  • Add the mustard seeds, turn up the heat to medium high, and cook for about 2 minutes, or until the seeds turn gray, splutter, and pop.
  • Add the rice and cook for 2-3 minutes, stirring continuously.
  • Add the broth, lime zest, saffron, garlic, mushrooms, peas, salt, and pepper, and bring to a boil over high heat.
  • Reduce the heat to a simmer and stir gently.
  • Simmer for about 20 - 25 minutes, or until the rice is tender and fluffy, and the liquid is evaporated.
  • During the cooking process, add more broth as needed to keep the rice covered.
  • Gently fold in the basil, chives, thyme, and tomatoes.
  • Cook for 2 minutes longer and serve immediately.

April 19, 2017


White thin skinned potatoes - 3 or 4 large
(scrubbed and cut into 1/2 by 4" sticks)
Carrots - 1 kg (cut into 1/2 by 4" sticks)
Salad oil - 2 tbsp
Salt and pepper
Cider vinegar (optional)


  • In a large bowl, mix potatoes, carrots and 1 1/2 tbsp of the oil.
  • Grease two 10 by 15" rimmed baking pans with remaining 1 1/2 tsp oil and place in  a 425 oven for 5 minutes.
  • Then spread vegetables evenly in pan.
  • Bake, turning once with a wide spatula, until vegetables are lightly browned and tender when pierced (about 45 minutes); switch positions of pans halfway through baking.
  • To serve, transfer vegetables to platter or a napkin-lined basket.
  • Season to taste with salt and pepper.
  • Sprinkle with vinegar; if desired.

February 21, 2017


Cooked beets -  500 gms (sliced)
Low sodium chicken broth - 400 gms can
Red onion - 1/4 cup (coarsely chopped)
Garlic clove - 1
Orange juice - 3-4 tbsp
Plain yogurt or Neufchatel cheese -  1/2 cup (softened)
Cucumber -1 (peeled and diced)
Orange slices


  • Process or blend first 5 ingredients until smooth.
  • Stir in yogurt and cucumber.
  • Chill and garnish with orange slices before serving.

February 20, 2017


Pork chops - 4 (about one pound)
cooking oil - 1 tbsp
Quick cooking brown rice mix with mushrooms - 125 gms
water - 1 1/3 cup
Celery stalk -1 (sliced)
Sour cream - 1/2 cup


  • In a skillet brown chops in hot oil over medium flame.
  • Remove chops from the skillet; discard drippings.
  • In the same skillet combine rice mix, water, and celery; place chops over rice mixture.
  • Bring to a boil. reduce heat and simmer, covered, for 30 minutes.
  • Remove chops from the skillet; keep warm.
  • Stir sour cream into rice mixture; heat through but do not boil.
  • Serve with chops.

February 08, 2017


Flour - 1 cup
Cheddar cheese - 1 1/4 cup (grated)
Butter - 115 gms
Worcestershire sauce - 1 tsp
Apple or pear wedges
Minced chives, cilantro, or parsley
Poppy, caraway or sesame seeds


  • Combine flour and cheese; cut in butter.
  • Add sauce and blend well.
  • Roll dough into long strips about 3/4 " in diameter. Freeze 15 minutes.
  • Slice into thin wafers. Bake at 475 degrees for 10 minutes on greased cookie sheet.
  • Sprinkle wafers with different combinations of minced chives, cilantro, or parsley; poppy, caraway, or sesame seeds.
  • Serve with apple or pear wedges.

November 03, 2016


Mandarin rind - 1/2 (finely chopped)
Rolled oats - 700 gms
Processed bran - 100 gms
Coarse oatmeal - 60 gms
Dried apricots - 200 gms (diced)
Vanilla bean pod - 1


  • Pace mandarin rind on a plate and microwave on high for 30 seconds.
  • Allow to cool before combining all ingredients together.
  • Cover and allow to stand for 24 hours before using.
  • Retain and reuse vanilla bean pad when muesli is finished.
  • Use soy milk with your muesli and top with fruit such as fresh strawberries, apricots or pear.

May 14, 2016


Fresh or frozen blueberries - 2 cups
Grated lemon peel - 2 tsp
Lemon juice - 2 tsp
Sugar - 1/4 cup
Low fat buttermilk - 1 cup


  • In a pan, mix blueberries, lemon peel, lemon juice, and sugar.
  • Cook over medium high heat, stirring often, until berries begin to pop (about 6 minutes).
  • Cover; refrigerate until cool(at east one hour) or for up to one day.
  • In a blender or food processor, combine blueberry mixture and buttermilk; whirl until smooth.
  • Pour into a p or 10" square metal pan, cover, and freeze until solid (at least 4 hours).
  • Break mixture into chunks; whirl in a food processor until smooth.
  • Return to pan, cover, and freeze until firm (at least 30 minutes) or for up to one week.
  • Let hard frozen sherbet soften slightly before serving. 

May 13, 2016


For whole wheat dough:
All purpose flour - 1 cup
Whole wheat flour - 1 cup
Salt - 1 tsp
Sugar - 1 tsp
Warm water - 3/4 cup
Active dry yeast - 5 gms

Olive oil - 2 tbsp
Minced shallot - 2 tbsp
Black forest ham - 50 gms (chopped)
Spinach - 4 cups(coarsely chopped)
Ricotta cheese - 1/4 cup
Nutmeg - 1/2 tsp

For whole wheat dough:

  • In a large bowl, combine yeast and 3/4 cup warm water; let stand until yeast is softened(about 5 minutes)
  • Add salt and sugar; stir in flours to make dough soft.
  • Turn dough out onto a lightly floured board and knead until smooth and elastic(about 5 minutes), adding more flour as needed to prevent sticking.
  • Place dough in an oiled bowl and turn over to oil top; cover with plastic wrap and let it rise in a warm place until almost doubled (about one hour).
  • While dough is rising, prepare filling.
  • Heat one tbsp of oil in a wide frying pan over medium high heat. Add shallot and ham; cook, stirring occasionally, until shallot is soft (about 5 minutes). 
  • Add spinach and cook, stirring often, util liquid has evaporated (about 5 minutes)
  • Remove from heat. Add ricotta cheese and nutmeg; mix well. Let cool.
  • Punch dough down and knead briefly on a lightly floured board to release air.
  • Shape dough into a ball, then roll out /8" thick. Cut dough into 3" rounds. 
  • Place about 1 tsp
  •  of the spinach filling on half of each round. Fold plain half of each round over filling; press edges together to seal.
  • Transfer calzones to oiled, cornmeal dusted baking sheets.
  • Brush tops with remaining 1 tbsp of oil; prick tops with a fork.
  • Bake calzones in a 425 degrees oven until lightly browned (about 15 minutes).
  • Serve warm.

February 28, 2016


Butter - 1 tbsp (melted)
Lime juice - 1/4 cup
Rum or water - 1/3 cup
Grated lime peel - 1/2 tsp
Honey - 3 tbsp
Firm ripe papayas - 2 (medium size)
Vanilla low fat frozen yogurt - 2 cups


  • In a 9 by 13" baking dish, stir together butter, lime juice, rum or water, lime pee and honey.
  • Cut unpeeled papayas in half lengthwise; scoop out and discard seeds.
  • Place papaya halves, cut side down, in honey mixture.
  • Bake in a 375 oven until papayas are heated through and sauce is beginning to bubble (about 15 minutes).
  • Carefully transfer hot papaya haves, cut side up, to individual plates; let stand for about 5 minutes.
  • Meanwhile, stir pan juices in baking dish to blend; pour into a small pitcher.
  • Fill each papaya half with small scoops of froze yogurt, offer pan juices to pour over sundaes to taste.

October 08, 2015


Margarine - 60 ml
Graham crackers - 32 (crumbed)

For Filling:
Skim milk - 310 ml
Low cal chocolate pudding mix - 1 pkt
Cottage cheese (low cal) - 250 ml
Nondairy whipped topping - 250 ml


  • Melt the margarine and mix with the graham cracker crumbs; reserve 1/4th for topping.
  • Press remaining crumbs into the base of an 8" flan ring set on a serving plate. Refrigerate to firm.

For the filling:

  • Combine skim milk and chocolate pudding mix in saucepan. 
  • Cook and stir over medium heat until mixture is thick. Remove from the heat.
  • Turn cottage cheese into blender or food processor and blend to thoroughly creamy.
  • Stir into the pudding. Cool slightly.
  • Fold nondairy whipped topping into pudding.
  • Spoon mixture over crumb crust. Chill until firm.
  • Remove from flan ring and decorate with reserved graham cracker crumbs., pub-6783067284749878, DIRECT, f08c47fec0942fa0