CRAB SPREAD

CRAB SPREAD

This recipe is: Quick
Prep/Total Time: 20 min
Servings: 8

Yield: 2 cups
Serving Size: 1/4 cup (calculated without crackers or vegetables) 
Nutrition per Serving: 146 Calories, 13g Fat, 7g Saturated Fat, 51mg Cholesterol, 218mg Sodium, 1g Carbs, Trace Fiber, 7g Protein
INGREDIENTS :

1 (8oz pkg) cream cheese, softened
1 (6oz can) crabmeat, drained, flaked and cartilage removed
2 Tbsp mayonnaise
1 tsp Dijon mustard
1/2 tsp lemon-pepper seasoning
1/4 tsp minced garlic
Paprika
Assorted crackers or vegetables

PREPARATION :

In a small bowl, combine the first six ingredients. To serve chilled, cover and refrigerate until serving. Sprinkle with paprika.

To serve warm, spoon into a greased 3-cup baking dish. Bake, uncovered, at 375 degrees F for 15 minutes or until heated through. Serve with crackers or vegetables. 

FRESH SALSA

FRESH SALSA

Yield: 4 servings (1 Serving = 1/4 Cup)

Nutritional Information Per Serving: Calories: 20; Protein: 1 g; Sodium: 306 mg; Carbohydrates: 4 g; Cholesterol: 0 mg

Exchanges: Free Food

INGREDIENTS :

- 1 large tomato (8 ounces), seeded and chopped
- 3 green onions with green tops, chopped
- 1/3 cup packed chopped fresh cilantro
- 1 tablespoon fresh lime juice
- 1 tablespoon seeded and chopped jalapeno
- 2 cloves garlic, minced
- 1/2 teaspoon salt

DIRECTIONS :

- Combine all the ingredients in a bowl; mix well. Leave at room temperature for 30 to 60 minutes for flavors to mingle.

Exchanges: Free Food

TIKKA KEBABS

TIKKA KEBABS

Yield: 4 servings

Nutritional Information Per Serving:

Calories: 161; Protein: 23 g; Sodium: 81 mg; Fat: 2 g; Carbohydrates: 14 g; Cholesterol: 0 mg
Exchanges: 2 Vegetable, 1/2 Fruit, 3 Low-Fat Meat

INGREDIENTS :

- 1/2 cup low-fat plain yogurt
- 1 garlic clove, minced
- 1 tsp. grated fresh ginger, or 1/4 tsp. ground
- 1 tsp. tomato paste
- 1 Tbsp. curry powder
- Salt and freshly ground black pepper, to taste
- 12 oz. boneless skinned chicken breast, cut in 24 pieces
- 8 1-inch cubes fresh or canned pineapple
- 1 medium red onion, cut in 20 wedges
- 1 large green bell pepper, cut in 20 pieces
- Canola oil cooking spray

DIRECTIONS :


- In a medium bowl, combine yogurt, garlic, ginger, tomato paste, curry powder, salt and pepper. Mix in chicken to coat on all sides. Cover bowl and refrigerate 2 to 8 hours.

- Preheat grill or broiler. Soak skewers in water at least 15 minutes.

- Remove chicken from marinade, scraping off and discarding most of marinade. Onto each skewer thread a piece of pineapple, then chicken, onion wedge and green pepper. Repeat, minus pineapple, until each kebab contains 6 pieces of chicken, 5 onion wedges, 5 pieces of pepper and 2 pineapple cubes, one cube at each end.

- To help prevent charring, spray kebabs with cooking oil spray. Cook skewers 4 to 5 minutes, making sure they are far enough from the heat source to avoid charring. Turn and cook until chicken is opaque throughout, about 4 minutes.

Serve kebabs. Kebabs go especially well with freshly-cooked brown rice or tucked inside pita bread lined with lettuce leaves.

CHICKEN BREAST WITH ROSEMARY

NUTRITIONAL INFORMATION PER SERVING :

Calories: 188; Protein: 25.6 g; Sodium: 209 mg; Cholesterol: 69 mg; Carbohydrates: 2.6 g; Fat: 6.4 g Exchanges: 1/2 Vegetable, 3 Meat

Yield: 4 servings


INGREDIENTS

- 1 tablespoon olive oil, divided
- 1-1/2 teaspoons balsamic vinegar
- 1 teaspoon minced garlic
- 1 tablespoon grated lemon rind
- 1/4 teaspooon salt
- 1/8 teaspoon pepper
- 4 boneless, skinless chicken breast halves (4 ounces each)
- 1/3 cup dry white wine or reduced-sodium chicken broth
- 1 tsp finely chopped fresh, or 1/2 tsp dried, crumbled rosemary leaves
- 1/2 cup diced, peeled fresh tomato

PREPARATION :

- Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.

- Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.

DIABETIC GERMAIN CHOCOLATE CAKE

INGREDIENTS :

1/2 cup carob unsweetened chips
1 (1.75oz) sugar free milk chocolate candy bar
1/2 cup boiling water
3/4 cup sour cream
1/4 cup milk
1 cup margarine, softened (2 sticks)
1/2 cup sugar twin or Splenda
12/cup steels powdered sugar or powdered sugar replacement
4 large eggs, separated, at room temp
1 tsp. vanilla or 2 tsp imitation vanilla
2 cups flour
1 tsp. baking soda
1/2 tsp. salt (OPT.)

FROSTING:

1 cup evaporated milk
1/2 cup sugar twin or Splenda
1/2 cup Steels powdered sugar or powdered sugar replacement
3 large egg yolks
1/2 cup margarine (1 stick)
1 tsp vanilla
2 cups shredded unsweetened coconut
1-1/2 cups chopped pecans or any nuts (I used 1/2 cup English walnuts in place
of pecans)


PREPARATION :

Preheat oven to 350.Grease and flour 3 round 9" cake pans or a 9x13 pan (Which is what I used). Tap to remove excess flour. Stir chocolate into boiling water and stir until melted. Cool while mixing rest. Stir sour cream, milk and vanilla
together. Beat margarine and sugars until fluffy and egg yolks 1 at a time, beat well after each. Gradually beat in chocolate mixture. Gradually beat in flour and milk mixture alternately. Beat egg whites until stiff but not dry. Gently
fold into chocolate batter. Pour into prepared pans or pan. Bake 30-35 min. or until tooth pick inserted in center comes out clean. Cool and remove from pans. If using 9x13 pan do not remove from pan ,just put frosting on top.

Make Frosting, combine evaporated milk, sugars, and egg yolks, margarine and vanilla in large sauce pan. Cook stirring constantly over medium heat until thick, (do not let boil) Remove and stir in coconut and nuts. Stir occasionally
to cool. Spread 1/4 of frosting between cake layers then two and spread rest of frosting.

CREAM CURRIED CAULIFLOWER SOUP

CREAM CURRIED CAULIFLOWER SOUP

Serves : 4
Nutrition per Serving : 140 Calories, 60 from fat), 7g Total Fat, 0.5g Saturated Fat, 0mg Cholesterol, 200mg Sodium, 16g Total Carbs, 6g Dietary Fiber, 5g sugar, 6g Protein

INGREDIENTS :

1/4 cup raw sunflower kernels
3 1/2 cups unsweetened almond milk*, divided
3 tsp mild curry powder, divided, more to taste
1 cup chopped yellow onion
3 cloves garlic, chopped
5 cups (about 1 lb) cauliflower florets

PREPARATION : 

Preheat oven to 350 degrees F. 

In a medium bowl, toss sunflower kernels with 1 teaspoon almond milk and 1 teaspoon curry powder. Spread out on a small parchment paper-lined baking sheet and bake, tossing once or twice, until toasted and fragrant, 6 to 8 minutes; set aside. 

Meanwhile, heat 1/2 cup almond milk in a large pot over medium heat. Add onion and garlic and cook, stirring occasionally, until soft, about 10 minutes. Add cauliflower, remaining 2 teaspoons curry powder and almond milk, cover and simmer until cauliflower is very tender, about 40 minutes. Taste and adjust seasoning with more curry powder if you like. Working in batches, carefully puree in a blender until smooth. Transfer to bowls, garnish with sunflower seeds and serve.

NOTE :

Curry powder and almond milk conspire here with the cauliflower to produce a full-flavored blended soup that's creamy on the palate without including any actual cream. The toasted sunflower seeds on top are a beautiful touch both floating in the bowl and crunching in the mouth. Ingredients with an asterisk (*) are available in the Whole Foods Market Family of Brands.

FROZEN IN THE MANGO

FROZEN IN THE MANGO (FOR THE DIABETICS)

Per portion :

Graissez 1 g
172 kcal
Graisses saturées 0.5g
Fibres 2.6 g
Glucides 36.3 g
IG = 35

For 6 persons

Preparation 5 minutes,

Refrigeration 2 hours20 minutes

INGREDIENTS :

85 g of Mango Flavoured jelly crystals/ powder
250 ml of boiling water
400 g of yoghourt Exotic fruits/Tropical fruit flavour
1 average mango, chopped roughly
1 average banana, in fine slices
1 average kiwi, into fine slices
2 soup spoon of pulp of fruit of passion

PREPARATION :

1 - Dissolve the crystals of jelly in the boiling water, then let cool 20 minutes in the refrigerator (the jelly must not be firm).

2 - Add the yoghourt mango. Mix, please and pour the preparation into the cups of service. Cover and reserve 2 hours in the refrigerator. At the time of serving, decorated with slices of bananas and kiwis and the pulp of fruit of the passion.

CREAM OF POTIRON

CREAM OF POTIRON

For 4 persons

1 kg of Pumpkin (fresh) or (canned) alternative can use Butternut Squash
3 leeks
3 cloves of garlic
20 g from margarine to the olive oil
40 g of cream relieved in 8 %
Salt
Peppers

Roughly Chop the Pumpkin Flesh. Chop the garlic. Cut the white of leeks in slices. Make leeks return in a cocotte with the margarine, add the Chopped Pumpkin, the garlic. Salt and pepper is cover with 25 cl of water. Cook until boiling and continue the cooking on slow fire (simmer) during 30 minutes. Mix and add the cream.

PANCAKES OF CORN AND JAM OF TOMATOES ROASTED IN HOT PEPPERS

PANCAKES OF CORN AND JAM OF TOMATOES ROASTED IN HOT PEPPERS

For 4 persons (preparation 20 minutes, cooking the 1 hour and 25 minutes)


INGREDIENTS :

100 ml of skimmed milk
2 eggs, slightly beaten
160 g of wholemeal Self Raising flour
½ teaspoon of bicarbonate of soda
½ teaspoon of strong paprika
2 ears of average corns
1 small red pepper, finely chopped
2 onions towards, in fine slices(edges)
2 soupspoons of flat, chiselled parsley

Jam of roasted tomatoes:

2 average tomatoes
1 small red onion, finely chopped
1 Clove of Garlic, crushed
2 teaspoons of freshly grated ginger
60 ml of juice of lime
2 soupspoons of brown sugar
2 small red hot peppers, finely chopped

PREPARATIONS :

1 - Mix the milk and the eggs. Sieve the flour, the bicarbonate of soda and the paprika in a bowl. Form a well in the center and pour gradually the mixture milk-œufs by working ingredients on the fork until obtaining of a smooth dough. Take the grains(beads) of corn by means of a sharp knife, then add them in the dough. Incorporate the pepper, the onions and the parsley. Mix, please.

2 - Pour 60 ml of dough into a slightly greased non-stick frying pan. Spread() the dough by means of a spatula() and let cook 2 minutes on each side, until the pancake is slightly golden brown. Remove it from the frying pan and reserve him(it) for the warmth. Repeat the operation with the rest of dough. Serve the warm pancakes with the jam of roasted tomatoes.


JAM OF ROASTED TOMATOES :

Preheat the oven in 170°C. Cut tomatoes in two and have - them on a slightly greased patch. Make them roast 30 minutes in the oven. Cut boorishly tomatoes. Mix them with the other ingredients in a pan and cook the preparation for slow fire, by moving ceaselessly, until the sugar is dissolved. Carry in boiling. Lower the fire and let simmer(plot) 40 minutes, until the jam thickens.


BY PORTION :

Lipids 5g; 299 Kcal; saturated fats 1.2 g; fibers 8.9 g; carbohydrates 48.4 g; Index Glycemique = 60


THE CRAFTINESS OF THE CHEF :

The jam of roasted tomatoes will be more delicious if you prepare it at least 2 days in advance.