Salt and pepper to taste
Dash of water
Dash of hot pepper sauce (optional)
2 tablespoons butter
2 scallions, minced, including the firm green part
1 cup chopped fresh cilantro
2 tablespoons chopped fresh dill
2 ounces ham, diced
Whisk the eggs in a bowl, adding the salt and pepper, water and hot pepper sauce and mixing well.
Melt the butter in a skillet and when it's foaming, add the scallions. Sauté a couple of minutes. Pour the
seasoned eggs into the skillet and scatter the cilantro and dill on top.
With a spatula, turn back the edges of the eggs and let the uncooked egg on top take their place. Begin
to gently scramble them and scatter the diced ham on top.
Cook the eggs to the degree of wetness you like and serve. Serves two.
Per serving: 3g Carbohydrates; 1.3g Fiber; 29.2g Fat; 26.2g Protein.
2 tablespoons finely chopped crystallized ginger
1 2/3 cups all-purpose flour
1 tablespoon sugar
2 teaspoons baking powder
1/4 teaspoon baking soda
3 tablespoons butter or margarine
1/2 cup buttermilk
1/4 cup refrigerated or frozen egg product, thawed or 1 egg
Nonstick cooking spray
1/2 of an 8-ounce container frozen fat-free whipped dessert topping, thawed
1/4 cup fat-free dairy sour cream
1. In a small bowl combine the berries and the crystallized ginger. Set aside.
2. Meanwhile, prepare shortcakes. For shortcakes, in a medium bowl stir together flour, sugar, baking powder, and baking soda. Using a pastry blender, cut in butter or margarine until the mixture resembles coarse crumbs.
Combine buttermilk and egg product or egg. Add to the flour mixture all at once, stirring just until mixture is
moistened. Lightly coat a baking sheet with cooking spray; set aside. On a lightly floured surface pat the dough to 1/2-inch thickness. Cut the dough with a floured 2-1/2-inch star-shaped or heart-shaped cookie cutter or a round biscuit cutter, rerolling scraps as necessary. Place shortcakes on prepared baking sheet. Bake in a 425F oven for 8 to 10 minutes or until golden. Cool the shortcakes slightly on a wire rack.
3. To serve, in a small bowl combine the whipped topping and sour cream. Split shortcakes in half. Place bottoms on dessert plates. Divide the berry mixture among bottoms. Top each with some of the whipped topping mixture.
Replace the shortcake tops. Makes 10 servings.
Nutrition facts per serving:
calories: 166
total fat: 4g
saturated fat: 2g
cholesterol: 10mg
sodium: 176mg
carbohydrate: 28g
fiber: 2g
protein: 4g
vitamin C: 23%
calcium: 9%
iron: 11%
starch: 1diabetic exchange
fruit: 1diabetic exchange
fat: .5diabetic exchange
8 ounces fresh spinach, washed
1 pound penne, cooked al dente
1 onion, thinly sliced
2 cloves garlic, minced
3/4 teaspoon oregano
salt and pepper, to taste
3/8 cup dry white wine
3 tablespoons lemon juice
3/4 cup lowfat ricotta cheese
1 tablespoon lemon zest, grated
Slice about 2/3 of artichokes into small wedges; chop remainder into paste. Set aside. While pasta is cooking, saute onion and garlic in water until soft. Add oregano, salt and fresh-ground pepper. Reduce heat to low and stir in wine, lemon juice, spinach leaves (if desired) and reserved artichokes. Simmer, stirring, until spinach is wilted and all is heated through (1-3 minutes). Stir in ricotta. Drain pasta and add to sauce; remove from heat and add lemon zest just before serving. Makes 4 servings.
Nutrition Facts:
Amount Per Serving: Calories 477 - Calories from Fat 62
Percent Total CaloriesFrom: Fat 13%, Protein 19%, Carbohydrate 65%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 3g, Cholesterol 97mg, Sodium 456mg, Total Carbohydrate 78g, Dietary Fiber 2g, Sugars 0g, Protein 22g, Vitamin A 4188 units, Vitamin C 30 units, Calcium 0 units, Iron 6 units
No comments:
Post a Comment