LOW FAT - NOT NO FAT

BUCKWHEAT PASTA WITH BUTTERNUT PUMPKIN AND CORN

noreply@blogger.com (Unknown) — Sat, 13 Jun 2009 09:47:00 +0000

INGREDIENTS:
2 fresh corn cobs
2 medium (300g) onions, sliced
1/4 cup (60ml) water
1/2 cup (100g) red lentils
400g butternut pumpkin, chopped
1+1/2 cups (375ml) water, extra
300g can Tomato Supreme
250g buckwheat pasta
1 tablespoon chopped fresh parsley

METHOD:
Cut kernels from corn.
Combine onions and water in medium pan, cook covered, over low heat about 5 minutes or until tender.
Add corn, lentils, pumpkin, extra water and Tomato Supreme, bring to boil, simmer covered, about 15 minutes or until pumpkin and lentils are tender.
Add pasta to large pan of boiling water, boil uncovered about 2 minutes or until just tender, drain.
Serve topped with pumpkin and corn mixture, sprinkled with parsley.

Serves 4.
Per serve: 4.6g fat.
Calories: 425.
Suitable if you have diabetes.

BAKED FISH WITH PARSLEY CAPER DRESSING

noreply@blogger.com (Unknown) — Wed, 10 Jun 2009 07:41:00 +0000

INGREDIENTS:
4 (600g) white fish fillets
2 tablespoons plain flour
2 egg whites, lightly beaten
1 tablespoon low-fat milk
1+1/2 cups (105g) breadcrumbs
1/4 cup (40g) oat bran
1/4 cup (40g) ground maize
cooking oil spray

PARSLEY CAPER DRESSING:
1 small (80g) onion, finely chopped
1 tablespoon drained capers, finely chopped
1 cup (250ml) low-fat yogurt
1 teaspoon sugar
1 clove garlic, crushed
1 tablespoon chopped fresh parsley

METHOD:
Toss fish in flour, shake away excess flour.
Dip fish into combined egg whites and milk, then combined breadcrumbs, oat bran and ground maize .
Place on oven tray which has been coated with cooking oil spray, bake in moderately hot oven about 20 minutes or until tender.
Serve with parsley caper dressing.
PARSLEY CAPER DRESSING:
Combine all ingredients in bowl, mix well.

Serves 4.
Per serve: 9.1g fat.
Calories: 422.
Additional carbohydrate required if you have diabetes.

LENTIL PATTIES WITH SPICY EGGPLANT SAUCE

noreply@blogger.com (Unknown) — Tue, 09 Jun 2009 06:52:00 +0000

INGREDIENTS:
2 medium (400g) old potatoes, chopped
2/3 cup (130g) red lentils
1 medium (200g) red pepper
1 medium (150g) onion, finely chopped
2 cloves garlic, crushed
cooking oil spray
2 tablespoons water
1 stick celery, finely chopped
2 (160g) chard, finely chopped
1/4 cup pine nuts, toasted, chopped
1+1/2 cups (105g) breadcrumbs
2 teaspoons chopped fresh coriander
1 tablespoon chopped fresh parsley
1/2 cup (50g) breadcrumbs, extra
2 teaspoons vegetable oil

SPICY EGGPLANT SAUCE:
1 large (500g) eggplant
1 clove garlic, crushed
2 tablespoons lemon juice
1 tablespoon chopped fresh parsley
1 tablespoon mild sweet chilli sauce
1/4 cup (60ml) low-fat yogurt

METHOD:
Boil, steam or microwave potatoes until tender.
Drain potatoes, mash well.
Add lentils to pan of boiling water, boil, uncovered, about 8 minutes or until tender, drain.
Quarter pepper, remove seeds and membranes.
Grill pepper, skin side up, until skin blisters and blackens.
Peel skin, chop pepper.
Coat non-stick pan with cooking oil spray, add onion and garlic, cook, stirring, 1 minute.
Add water and celery, cook, stirring, until almost all the water has evaporated.
Add chard , cook, stirring, until wilted.
Combine mashed potatoes, lentils, pepper, onion mixture, pine nuts, 1+1/2 cups breadcrumbs and herbs in bowl, mix well.
Shape mixture into 6 patties.
Toss patties in extra breadcrumbs, press crumbs on firmly, cover, refrigerate 1 hour.
Heat oil in non-stick pan, cook patties until browned on both sides.
Serve with spicy eggplant sauce.

SPICY EGGPLANT SAUCE:
Cut eggplant in lengthways, place cut side down on oven tray coated with cooking oil spray.
Coat eggplant with cooking oil spray.
Bake, uncovered, in moderate oven about 45 minutes or until eggplant is soft, cool.
Scoop out flesh, discard skin.
Blend or process eggplant with remaining ingredients until combined.

Serves 6.
Per serve: 7.9g fat.
Calories: 258.
Suitable if you have diabetes.

Fish With Baby Vegetables

noreply@blogger.com (Unknown) — Wed, 27 May 2009 06:34:00 +0000

INGREDIENTS:
8 baby (200g) beetroot
1 bunch (20) baby carrots
2 small (180g) zucchini, sliced
8 baby (320g) new potatoes, halved
4 baby (100g) onions
800g white fish fillets

TARRAGON LEMON SAUCE:
20g butter or margarine
1 clove garlic, crushed
1 small (80g) onion, chopped
1 tablespoon plain flour
3/4 cup (180ml) low fat milk
1 tablespoon chopped fresh tarragon
1 teaspoon grated lemon rind
1 tablespoon lemon juice

METHOD:
Boil, steam or microwave unpeeled beetroot until just tender, drain. Cool 5 minutes, peel beetroot.
Boil, steam or microwave remaining vegetables separately until tender.
Cut 4x30cm squares of baking paper, place a piece of fish on each square. Bring paper around fish to form parcels, seal by folding edges over securely.
Place parcels on oven tray, bake in very slow oven about 20 minutes or until fish is tender.
Remove fish from parcels, peel away skin.
Serve fish with vegetables and tarragon lemon sauce.

TARRAGON LEMON SAUCE:
Heat butter in pan, add garlic and onion, cook, stirring, until onion is soft.
Add flour, cook, stirring, until bubbling.
Remove from heat, gradually stir in milk.
Stir over heat until mixture boils and thickens.
Stir in tarragon, rind and juice.

Serves 4.
Per serve: 11.1g fat.
Calories: 345.
Additional carbohydrate required if you have diabetes.

TRANS FATS

noreply@blogger.com (Unknown) — Tue, 28 Apr 2009 07:48:00 +0000

Trans fatty acids are polyunsaturated or mono-unsaturated fatty acids that can raise LDL-cholesterol (the bad form of cholesterol). And they raise it to the same degree as do saturated fats.
Although chemically they are unsaturated, trans fats have a different configuration of atoms and so behave biologically as if they were saturated.
Humans have been consuming trans fatty acids for centuries, as they occur in butter, milk, beef and lamb.
They are also formed during the manufacture of margarine, when liquid vegetable oils are hydrogenated (hardened) to turn them into a solid spread.
Although still under research, most authorities consider trans fats similar to saturated fats and recommend limiting their intake.

POLYUNSATURATED FATS

noreply@blogger.com (Unknown) — Tue, 28 Apr 2009 07:37:00 +0000

Polyunsaturated fats are generally oils at room temperature. They are found in nuts and grains and are extracted from seeds, such as sunflower, soya bean, cottonseed, maize (corn),sesame and grape seed.
Oily fish (herring, salmon, tuna, mackerel and sardines) and seafood contain highly polyunsaturated fats, known as omega-3 fatty acids.
Polyunsaturated fats lessen the fatty build-up on artery walls and reduce cholesterol in the blood. But we need a little, not huge quantities.

MONO-UNSATURATED FATS (THE BIG 4 TYPES OF FAT IN FOOD)

noreply@blogger.com (Unknown) — Mon, 27 Apr 2009 13:20:00 +0000

MONO-UNSATURATED FATS:

Mono-unsaturated fats predominate in olives, olive oil, canola oil, peanuts, peanut oil, avocados, macadamias and hazelnuts.
All vegetable oils contain mono-unsaturated in varying amounts, as do lean means chicken, eggs and fish.
Mono-fats were once considered "neutral", meaning that they neither raised nor lowered cholesterol.
Today, however they feature in diets for a healthy hearts.

SATURATED FATS (THE BIG 4 TYPES OF FAT IN FOOD)

noreply@blogger.com (Unknown) — Mon, 27 Apr 2009 13:14:00 +0000

SATURATED FATS:

Saturated fats tend to be solid and are found mainly in animal foods, such as butter, cream, fat on meat, chicken skin, cheese,dripping and coconut oil.
Palm oil, a vegetable oil used in food manufacture and for deep-frying, is also mainly saturated.
Bought foods, such as biscuits, cakes, pies, pastries and snack foods, also tend to be high in saturates.
Saturated fats tend to raise blood cholesterol (although the extent to which they do this varies) and they have been incrimintated in many illnesses.
They are the fats to avoid.
Concentrate on the mono and polyunsaturated fats.

VERY HIGH - over 50 percent fat

noreply@blogger.com (Unknown) — Mon, 27 Apr 2009 11:48:00 +0000

* Butter*
* Copha (hardened coconut fat)*
* Desiccated coconut*
* Margarine, table and cooking*
* Nuts
* Olive oil, all types including light olive oil
* Oils, poly-unsaturated and mono-unsaturated
* Peanut butter, nut butters
* Reduced-fat margarines
* Seeds (sesame, sunflower, pumpkin, etc.)

*) Means that the fat in that food is predominantly saturated. Most commercial foods (such as cakes, biscuits, fried foods, etc.) contain largely saturated fats, but home-cooked versions could be made with mono or polyunsaturated oils or margarine.

HIGH - 21 to 50 percent fat

noreply@blogger.com (Unknown) — Mon, 27 Apr 2009 11:28:00 +0000

* Rice bran
* Biscuits, cream-filled and shortbread types*
* Cakes, rich and cream-filled types*
* Chocolate*
* Coconut cream*, coconut milk*
* Corn chips*
* Cream*
* Croissant*, garlic bread*
* Doughnuts*
* Fried foods*, crumbed chicken*, fried fish pieces*
* Fried rice*
* Hard cheese*, cream cheese*
* Pastry*
* Potato crisps, cheese-flavoured snacks*
* Sausages*, rissoles*, fatty meats*
* Delicatessen meats*, salami*

*) Means that the fat in that food is predominantly saturated. Most commercial foods (such as cakes, biscuits, fried foods, etc.) contain largely saturated fats, but home-cooked versions could be made with mono or polyunsaturated oils or margarine.

MEDIUM - 3 to 20 percent fat

noreply@blogger.com (Unknown) — Mon, 27 Apr 2009 10:36:00 +0000

* Biscuits, plain sweet*
* Cakes, plain un-iced*
* Cracker biscuits*
* Egg yolk*
* Fillo pastry
* Fish finger, fried
* Full-cream milk powder*
* Full-cream milk, goat's milk*
* Hot potato chips*
* Lean beef, trim lamb, veal, grilled or cooked without fat
* Muesli, swiss-style
* Muesli, toasted*
* Oily fish, grilled, steamed or baked without fat
* Olives, garlic, mashed potato with milk and butter
* Salmon, tuna, fresh grilled or steamed and canned
* Sardines, canned in oil
* Scones, fruit buns, pancakes, pikelets
* Smoked salmon
* Soy beverage
* Wheat bran, oat bran

*) Means that the fat in that food is predominantly saturated. Most commercial foods (such as cakes, biscuits, fried foods, etc.) contain largely saturated fats, but home-cooked versions could be made with mono or polyunsaturated oils or margarine.

LOW - Less than 3 percent fat

noreply@blogger.com (Unknown) — Mon, 20 Apr 2009 19:54:00 +0000

Your easy at-a-glance guide to the fat content in your foods.

* Bread, all varieties
* Breakfast cereals, excluding muesli
* Cottage cheese, farm cheese
* Crispbread
* Fruit loaf
* Gelato, sorbet
* Low-fat and reduced-fat milks
* Low-fat soy beverages
* Most white fish, grilled or steamed
* Muffins, crumpets
* Oysters, scallop
* Popcorn plain
* Pretzels
* Rice, brown, steamed or boiled
* Rolled oats (porridge)
* Yogurt, low-fat

NEGLIGIBLE - Virtually no fat

noreply@blogger.com (Unknown) — Mon, 20 Apr 2009 16:33:00 +0000

Your easy at-a-glance guide to the fat content in your foods.

* Alcoholic drinks
* Baked Beans
* Crab, Lobsters, Prawns, Cooked without fat
* Egg White
* Fruit Juices
* Fruit, fresh, canned, stewed or dried
* Jam, marmalade, chutney
* Legumes (beans, peas, lentils)
* Mineral Water, soft drinks, cordial
* Noodles, boiled
* No-Oil salad dressings, vinegar
* Pasta (spaghetti, macaroni) boiled
* Potatoes, boiled or baked in jacket
* Rice, white, steamed or boiled
* Skim milk
* Skim milk powder
* Sugar, honey, golden syrup
* Vegetable juices (carrot, celery, tomato etc)
* Vegetables, raw, steamed, boiled or dry-baked (except for olives and avocados)
* Yeast spread

GINGER TOFU AND VEGETABLE STIRE-FRY

noreply@blogger.com (Unknown) — Mon, 20 Apr 2009 08:59:00 +0000

INGREDIENTS:
3 Chinese dried mushrooms
1 medium (120g) carrot
1 medium (200g) yellow pepper
375g packet firm tofu, drained
2 teaspoons peanut oil
1 teaspoon sesame oil
2 teaspoons grated fresh ginger
2 cloves garlic, crushed
1 cup (80g) bean sprouts
1/2 bunch (250g) baby bok choy, shredded
1/3 cup (60g) drained water chestnuts, sliced
2 tablespoons oyster sauce
2 tablespoons cornflour
1 tablespoon water
6 lettuce leaves

METHOD:
Place mushrooms in heatproof bowl, cover with boiling water, stand 20 minutes, drain, discard liquid and stems, slice caps.
Cut carrot and pepper into long thin strips.
Cut tofu into 1cm cubes.
Heat oils in wok, add ginger and garlic, stir-fry 1 minute.
Add carrot and pepper, stir-fry until vegetables are just tender.
Add mushrooms, sprouts, bok choy, chestnuts, oyster sauce, blended cornflour and water, cook, stirring, until sauce boils and thickens, stir in tofu.
Serve in trimmed lettuce leaves.

Serves 6.
Per serve: 8g fat.
Calories: 114.
Additional carbohydrates required if you have diabetes.

TOMATO BEAN AND PASTA SOUP

noreply@blogger.com (Unknown) — Sat, 18 Apr 2009 18:09:00 +0000

INGREDIENTS:
3/4 cup (135g) wholemeal pasta spirals
1 large (200g) onion, chopped
1 liter (4 cups) chicken stock
500ml jar tomato pasta sauce
1 teaspoon chopped fresh oregano
440g can 4 bean mix, rinsed, drained
2 medium (240g) zucchini, chopped
2 tablespoons chopped fresh parsley

METHOD:
Add pasta to pan of boiling water, boil uncovered, until just tender, drain.
Combine onion and 2 tablespoons of the stock in large pan, stir over heat until onion is soft.
Add remaining stock, sauce and oregano, boil uncovered, 15 minutes.
Add beans and zucchini, cook uncovered, 10 minutes.
Add pasta and parsley, stir until hot.

Serves 4.
Per serve:1.6g fat.
Calories: 204.
Suitable if you have diabetes.

ASIAN-STYLE COMBINATION NOODLE SOUP

noreply@blogger.com (Unknown) — Sat, 18 Apr 2009 18:04:00 +0000

INGREDIENTS:
120g thin egg noodles
4 medium (85g) uncooked prawns
1 liter (4 cups) fish stock
2 stems fresh lemon grass
4 star anise
160g skinless chicken breast fillet, sliced
1 small (70g) carrot, sliced
2 green shallots, sliced
1 baby (150g) bok choy,sliced
1/2 cup (40g) bean sprouts
1/3 cup chopped fresh coriander
1 teaspoon tamarind sauce
1 teaspoon fish sauce
2 small fresh red chillies, chopped

METHOD:
Add noodles to large pan of boiling water, boil uncovered, about 2 minutes or until tender, rinse under cold water, drain.
Shell and devein prawns,leaving tails intact.
Combine stock, lemon grass and star anise in pan, stir over heat until boiling.
Add chicken, cook until tender, remove from pan.
Add prawns to pan, simmer uncovered, until prawns are tender, remove from pan.
Strain stock through fine sieve, return to pan, discard lemon grass and star anise.
Add carrots to pan, simmer uncovered, 2 minutes.
Stir in remaining ingredients, bring to boil.
Divide noodles, chicken and prawns between 4 serving bowls, pour over stock mixture.

Serves 4.
Per serve: 2.5g fat.
Calories: 182.
Suitable if you have diabetes.

SAUCY CHICKEN MINCE BALLS WITH SPAGHETTI

noreply@blogger.com (Unknown) — Sat, 18 Apr 2009 17:49:00 +0000

INGREDIENTS:
1kg skinless chicken breast fillets, minced
1 medium (150g) onion, finely chopped
1/4 cup (20g) grated parmesan cheese
1/2 cup (35g) breadcrumbs
1 cup cooked white rice
1 teaspoon chopped fresh basil
500g wholemeal spaghetti pasta
cooking oil spray
2 medium (300g) onions, chopped, extra
1+1/2 cups (375ml) chicken stock
2x500ml bottles pasta sauce
1 teaspoon chopped fresh parsley

METHOD:
Combine chicken, onion, cheese, breadcrumbs, rice and basil in a bowl, mix well.
Roll rounded tablespoons of mixture into balls, place on tray, cover, refrigerate 1 hour.
Add pasta to large pan of boiling water, boil uncovered, until just tender, drain.
Coat large pan with cooking oil spray, add extra onions and 1/4 cup (60ml) of the stock, cook, stirring, until onions are soft.
Add chicken balls to pan, cook covered, about 10 minutes.
Add remaining stock and sauce, simmer, covered, 5 minutes.
Add parsley, simmer uncovered, further 10 minutes.
Serve sauce with pasta, sprinkle with extra parsley and grated parmesan cheese, if desired.

Serves 6.
Per serve: 605gfat.
Calories: 487.
Suitable if you have diabetes.

GLOSSARY - T

noreply@blogger.com (Unknown) — Fri, 17 Apr 2009 09:15:00 +0000

Here are some terms, names and alternatives to help everyone use and understand our recipes perfectly.

TABBOULEH:

Tabbouleh is a Lebanese dish, Its primary ingredients are burghul, finely chopped parsley, mint, tomato and other herbs with lemon juice, olive oil and various seasonings, generally including black pepper and sometimes cinnamon and all spices.

In the Lebanon , tabbouleh is traditionally eaten with a lettuce leaf,but in the United States it is often served with Pitta bread, as a dip.

* It also makes a great picnic salad.

TARRAGON:

An aromatic herb, often used in French cooking. Its long, soft green leaves have a distinctive aniseed flavor and can be used to flavor oils and vinegars. Dried tarragon retains much of the flavor of fresh, so it's fine to use if you can't find fresh. It's one of the herbs that makes up fines herbs. Tarragon is particularly good with chicken but also use it to flavor salads and egg dishes and as a flavoring for fish.

GLOSSARY - B

noreply@blogger.com (Unknown) — Fri, 17 Apr 2009 08:36:00 +0000

Here are some terms, names and alternatives to help everyone use and understand our recipes perfectly.

Burghul:(Dalya)
Wheat that is steamed until partly cooked, cracked then dried.

Product forms:
Burghul comes in fine, medium or coarse dark brown granules. It can be purchased in bulk and is also sold packaged as preseasoned tabbouleh salad and pilaf mixes. Whole grain burghul with the bran layer intact is darker in color and has a nuttier taste and chewier texture.

Preparation:
There are so many methods to prepare burghul. One method is to boil 2 cups of water, add 1 cup burghul and simmer for 20 to 30 minutes. Let stand 10 minutes before using. Or boil 2 1/2 cups water, add 1 cup burghul, remove from heat, cover and let stand about 45 minutes. Drain any excess moisture. One cup dry burghul yields about 3 1/2 cups cooked burghul.

* Nutrition: One cup burghul provides 227 calories and 1 gram of fat.
*Cracked wheat can be substituted.

ROASTED EGGPLANTS AND PEPPER WITH PESTO

noreply@blogger.com (Unknown) — Fri, 17 Apr 2009 06:44:00 +0000

INGREDIENTS:
1 large (350g) red pepper
14 (840g) small eggplants
coarse cooking salt
4 slices wholemeal bread
2 tablespoons flaked parmesan cheese

MARINADE:
1/3 cup (180ml) lemon juice
1 tablespoon balsamic vinegar
2 teaspoons sugar
2 cloves garlic, crushed
3 tablespoons mild sweet chilli sauce
2 teaspoons olive oil

PESTO:
1+1/2 cups basil leaves
2 tablespoons oregano leaves
2/3 cup (130g) low fat ricotta cheese
2 tablespoons water

METHOD:
Quarter pepper, remove seeds and membranes.
Grill pepper, skin side up, until skin blisters and blackens.
Peel skin, slice pepper.
Cut each eggplant into 4 slices lengthways, sprinkle salt, stand 20 minutes.
Rinse eggplants, drain, pet dry with absorbent paper.
Combine eggplants and marinade in bowl, cover, refrigerate 30 minutes.
Drain eggplants, reserve marinade.
Remove crusts from bread, toast bread until lightly browned.
Grill eggplant slices on both sides until tender, brushing with some of the reserved marinade.
Place toast on the serving plates, top with eggplants, pepper, cheese and pesto.

MARINADE:
Combine all ingredients in bowl, mix well.

PESTO:
Blend or process all ingredients and 1/4 cup (60ml) of reserved marinade until smooth.

Serves 4.
Per serve: 7.4g fat.
Calories: 128.
Suitable if you have diabetes.

WHOLEMEAL RASPBERRY LEMON MUFFINS

noreply@blogger.com (Unknown) — Fri, 17 Apr 2009 06:13:00 +0000

INGREDIENTS:
cooking oil spray
2 cups (320g) wholemeal self-raising flour
1/2 cup (75g) white self-raising flour
1/2 teaspoon bicarbonate soda
3/4 cup (165g) caster sugar
2 teaspoons grated lemon rind
2 eggs, lightly beaten
1 cup (250ml) low-fat milk
1/4 cup (60ml) vegetable oil
125g raspberries
1/4 cup (20g) flaked almonds

METHOD:
Coat 10 holes of muffin pan (1/3 cup/80ml capacity) with cooking oil spray.
Sift flours, soda and sugar into bowl.
Stir in rind, combined eggs, milk and oil, then raspberries, mix until just combined. Do not over mix.
Spoon mixture into prepared pan, sprinkle with nuts, bake in moderately hot oven about 25 minutes.
Serve hot or cool.

Makes 10.
Each muffin: 901g fat.
Calories: 269.
Not suitable if you have diabetes.

HOMEMADE TACO SEASONING MIX

noreply@blogger.com (Unknown) — Wed, 15 Apr 2009 13:59:00 +0000

INGREDIENTS:
6 teaspoons of chili powder
5 teaspoons paprika
4+ ½ teaspoons cumin
2+ ½ teaspoons onion powder
1/2 teaspoon of garlic powder
1/8 teaspoon cayenne pepper
1/2 teaspoon salt

METHOD:
Combine all ingredients in a jar with a tight fitting lid.
Mix by shaking well.
Store in a cool dry place forup to 6 months.

This recipe for taco seasoning makes about ½ cup or 21 teaspoons.
Side note: 7 teaspoons of this mix will equal one package of store bought taco seasoning.

Special note:
If you want your recipe for taco seasoning to taste even more authentic, consider making your own chili powder at home as well.

It can be quite easy and will give your Mexican dishes a taste that store bought chili powder can’t beat.

BEEF TORTILLA BURGERS

noreply@blogger.com (Unknown) — Wed, 15 Apr 2009 13:23:00 +0000

INGREDIENTS:
1 medium (200g) red pepper
1 medium (200g) green pepper
8 x 20cm flour tortillas
8 lettuce leaves, shredded
1/3 cup (80ml) low-fat sour cream
1 tablespoon chopped fresh parsley

PATTIES:
310g can red kidney beans, rinsed, drained
500g very lean minced beef
1 small (80g) onion,finely chopped
35g packet taco seasoning mix
cooking oil spray

SALSA:
1 small (80g) onion, chopped
4 medium (300g) egg tomatoes,chopped
1 tablespoon chopped fresh parsley
1 tablespoon mild sweet chilli sauce

METHOD:
Quarter peppers, remove seeds and membranes.
Grill peppers, skin side up, until skin blisters and blackens.
Peel skin, slice peppers.
Shape tortillas into cones, place on oven tray, place an individual ovenproof mould in center of each cone to help keep its shape while heating.
Heat tortillas in moderate oven about 5 minutes or until crisp.
Fill each tortilla with lettuce, peppers, salsa and 2 teaspoons sour cream, sprinkle with parsley.
PATTIES:
Mash half the beans.
Combine beef, all the beans, onion and seasoning mix in bowl, mix well
Shape mixture into 8 patties.
Place patties on oven tray coated with cooking oil spray, cover, refrigerate for 1 hour.
Bake in moderately hot oven about 25 minutes or until patties are firm.

SALSA:
Combine all ingredients in bowl, mix well.

Makes 8.
Per serve: 10.1g fat.
Calories: 305.
Suitable if you have diabetes.

FRUITY SPICED RICE

noreply@blogger.com (Unknown) — Wed, 15 Apr 2009 13:20:00 +0000

INGREDIENTS:
3 cardamom pods
1/2 teaspoon ground cinnamon
3 cloves
2 teaspoons grated lemon rind
2 teaspoons grated orange rind
1/3 cup (80ml) orange juice
1/4 cup (35g) chopped dried pears
1/4 cup (50g) chopped dried apricots
1/4 cup (40g) sultanas
2 cups cooked brown rice
1/4 cup (35g) slivered almonds, toasted
1/4 cup (35g) shelled pistachios, toasted, chopped

METHOD:
Combine cardamom, cinnamon and cloves in heavy-based pan,cook, stirring, until fragrant.
Add rinds, juice, fruit, rice and nuts, cook, stirring, until hot.
Remove and discard cardamom and cloves before serving.

Serves 6.
Per serve: 6.8g fat.
Calories: 199.
Not suitable if you have diabetes.

SNAKE BEANS WITH ONION AND ALMONDS

noreply@blogger.com (Unknown) — Tue, 14 Apr 2009 13:22:00 +0000

INGREDIENTS:
2 bunches (820g) snake beans, chopped
1 teaspoon olive oil
1 medium (150g) onion, thinly sliced
1 small fresh red chilli, seeded, finely chopped
2 tablespoons brown sugar
1/3 cup (80ml) brown malt vinegar
40g flaked almonds, toasted
2 teaspoons chopped fresh coriander

METHOD:
Boil, steam or microwave beans until tender, drain.
Heat oil in pan, add onions and chilli, cook, stirring, until onion is soft.
Add sugar and vinegar, cook, stirring, until sugar is dissolved.
Stir in nuts and coriander, cook, stirring, until hot, stir in beans.

Serves 6.
Per serve: 5g fat.
Calories: 013.
Suitable if you have diabetes.