FitSugar

Whole Wheat Irish Soda Bread

justingirl1989 — Wed, 16 Apr 2008 07:32:58 -0700

Ingredients:

4 cups whole wheat flour
2 cups unbleached all-purpose flour
1 teaspoon salt
1 teaspoon baking soda
1/2 teaspoon white sugar or brown sugar
1 cup skim milk
1 teaspoon lemon juice
Directions:

Mix milk and lemon.
Combine dry ingredients.
Add milk and lemon mixture (buttermilk may be used instead).
On floured bread board (I use whole wheat) knead dough for no more than a minute.
Shape dough into a circle with a height of about two inches.
Place on lightly oiled baking sheet.
With (sharp) floured knife, cut an x nearly halfway through the dough.
Bake about 40 minutes in 400F degrees degree oven.
Dough should sound hollow when tapped with knuckles or handle of spoon.
Place loaf on wire rack and let rest at least an hour before slicing.
Nutrition Facts:

Calories 264; Calories from Fat 10 (4%); Total Fat 1.2g; Saturated Fat 0.2g; Monounsaturated Fat 0.2g; Polyunsaturated Fat 0.5g; Trans Fat 0.0g; Cholesterol 0mg; Sodium 375mg; Potassium 266mg; Total Carbohydrate 55.5g; Dietary Fiber 6.5g;Sugars 0.5g; Protein 10.1g; Vitamin A 54mcg; Vitamin B6 0.2mg; Vitamin B12 0.1mcg; Vitamin C 0mg; Vitamin E 0mcg; Calcium 55mg; Iron 3mg

Wholemeal flour with large flakes of bran and wheat germ, or white flour or a mixture leavened with baking soda and moistened with buttermilk. The acid in the buttermilk reacts with the baking soda, which is an alkali, creating bubbles of carbon dioxide which rise the bread. Soda breads have the heft of a yeast bread but are made in minutes and the dough can be shaped into scones or a round loaf, depending on the occasion.

source: http://fitceleb.imnotobsessed.com/2008/03/17/whole-wheat-irish-soda-brea...

Breakfast Cookies

music_jewel321 — Tue, 19 Feb 2008 08:00:50 -0800

Recipe courtesy Ellie Krieger, Food Network

Breakfast is my absolute favorite meal, but I don't always have the time to cook a healthy meal early in the morning. With an hour preparation on the weekend, though, these breakfast cookies can save you that extra time in the morning and keep you right on track with your heart healthy diet. And they're easy to tote along in your lunch box for a quick afternoon snack.

Photo courtesy www.thimble.ca

3/4 cup whole-wheat pastry flour
1/2 cup all-purpose flour
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
2 tablespoons unsalted butter
1/4 cup canola oil
1/4 cup dark brown sugar
3 tablespoons granulated sugar
1 egg
1/4 cup (1 small jar) strained carrot baby food
1 teaspoon vanilla extract
1/2 cup rolled oats
1/2 cup bran cereal flakes
1/3 cup raisins
1/3 cup walnut pieces, lightly toasted in a dry skillet for 2 minutes, until fragrant and chopped

Place rack in center of oven and preheat oven to 350 degrees F.
Whisk together flours, baking soda, cinnamon, nutmeg and salt in a medium-sized bowl. Combine butter, oil and sugars in the bowl of a stand mixer and mix on high speed, scraping down sides if necessary, until sugars have dissolved and mixture is light in color, about 1 minute. Add egg, carrot puree and vanilla and beat an additional 30 seconds. Add flour mixture and beat an additional 30 seconds. Add oats, flakes, raisins and walnuts and mix over low speed just until incorporated. Dough will be slightly sticky and less cohesive than traditional cookie dough. Line a large cookie sheet with parchment paper. Using between 3 to 4 tablespoons of batter, form a ball and place on cookie sheet. Repeat with remaining batter, leaving about 3 inches between cookies. Wet hands and use palm of hand to flatten cookies until about 1/4-inch thick. Bake for 12 minutes, until cookies are fragrant but still soft. Let cookies cool slightly, then transfer to a wire rack to cool completely.

Makes about 12 3-inch cookies. Serving size: 1 cookie.

Calories: 190
Total fat: 9g
Saturated fat: 2g
Monounsaturated: 3.5g
Polyunsaturated: 3g
Protein: 3g
Carbs: 23g
Fiber: 2g
Cholesterol: 25mg
Sodium: 120mg

Heart Healthy Spinach Dip

music_jewel321 — Tue, 12 Feb 2008 06:45:46 -0800

To compliment my post on the health benefits of spinach, I decided to also post my favorite spinach dip recipe. Although this recipe calls for only 1 avocado, I usually use 2: I process one in the blender with the other ingredients, and for texture, I chop the second avocado and add the chunks just before serving. Quite tasty! For service, surround an edible bowl (such as a round loaf of Hawaiian Sweet Bread) filled with this dip with low-fat brackers, baked chips, and a variety of fresh vegetables.

Photo courtesy of townandcountrypiercecity.com

1 10-ounce package frozen chopped spinach
5 medium green onions (both green and white parts), coarsely chopped
1/2 cup watercress, stems removed, or arugula
1/4 cup fresh parsley, stems removed
8 ounces fat-free plain yogurt
1 medium avocado (or 2 if you want to leave one chopped, for texture)
1 1/4 teaspoon garlic powder, or 1 teaspoon minced garlic
1/8 teaspoon pepper
1/8 teaspoon No-Salt salt
1/4 teaspoon red hot-pepper sauce, or to taste
1 small tomato, chopped

Prepare the spinach using the package directions, omitting the salt and margarine. Drain well and squeeze dry.

In a food processor or blender, process the spinach, green onions, watercress, and parsley until just blended. The mixture should be coarse, Transfer to a colander to drain.

Put the yogurt, 1 chopped avocado, garlic, No-Salt, pepper, and red hot-pepper sauce in the food processor or blender. Process until smooth. Transfer to a medium bowl.

Stir the spinach mixture into the yogurt mixture, and add the chopped tomato. Cover and refrigerate for at least 1 hour.

Makes about 12 servings, 2 tablespoons per serving.

Calories: 48
Protein: 2g
Carbs: 5g
Fiber: 2g
Cholesterol: 0mg
Total Fat: 2.5g
Saturated: 0.5g
Polyunsaturated: 0.5g
Monounsaturated: 1.5g
Sodium: 0mg

Chicken à l'orange (Chicken with Orange Sauce)

music_jewel321 — Sun, 10 Feb 2008 06:31:23 -0800

Orange juice concentrate tenderizes and adds that extra zip to this dish, adapted from the traditional Duck à l'orange, a more fatty version. Serve the chicken over yolk-free egg noodles with a side salad and a piece of crusty French bread.

Photo courtesy of Occasions Catering

Vegetable oil spray
2 1/2 pounds boneless, skinless chicken breasts, all visible fat removed
1/2 teaspoon paprika
1/2 medium onion, chopped
1/2 cup frozen orange juice concentrate
1/3 cup water
2 tablespoons light brown sugar
2 tablespoons fresh parsley, chopped
1 teaspoon low-salt soy sauce
1 tablespoon dry white wine
1 teaspoon minced garlic
1/2 teaspoon ground ginger

Preheat the oven to 350 deg. F. Lightly spray a baking dish with vegetable oil spray.

Place chicken in baking dish. Sprinkle chicken with paprika and top with chopped onions.

In a small bowl, whisk together orange juice concentrate, water, brown sugar, parsley, soy sauce, wine, garlic, and ginger. Pour over the chicken and onion.

Cover chicken with aluminum foil and bake for approximately 50 minutes, or until chicken is no longer pink in the center.

Makes 4 servings.

Calories: 263
Protein: 31
Carbs: 24g
Fiber: 1g
Cholesterol: 95mg
Total Fat: 4.5g
Saturated: 1g
Polyunsaturated: 1g
Monounsaturated: 1g
Sodium: 144mg

Gingerbread Pancakes with Apple-Berry Topping

music_jewel321 — Thu, 07 Feb 2008 11:04:11 -0800

Adapted from the American Heart Association Low-Fat, Low-Cholesterol cookbook, these gingerbread pancakes are so delicious that you will find yourself craving them the night before. I've actually gotten up in the middle of the night to cook them (I'm not suggesting anyone else do something so silly, though!!) because I couldn't wait for breakfast. Enjoy them with a side of turkey bacon!

1 cup all-purpose flour
2 tablespoons sugar
2 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground allspice
3/4 cup fat-free milk
Egg substitute equivalent to 1 egg
2 tablespoons molasses
1 tablespoon canola or corn oil
8 ounces light apple pie filling
1/2 cup boysenberry, blueberry or strawberry syrup
1 cup fresh berries (recommended: raspberries and blueberries)
4 tablespoons dried cranberries (optional)

Heat a nonstick griddle over medium heat. Spray lightly with vegetable oil cooking spray.

In a medium bowl, combine the flour, sugar, baking powder, cinnamon, ginger and allspice.

In a small bowl, stir together the milk, egg substitute, molasses and oil.

Stir the wet mixture into the dry mixture until just combined. (Do not overmix or pancakes will be tough.)

Test the griddle by sprinkling a few drops of water on it. If the water evaporates quickly, the griddle is ready. Pour about 1/4 cup of the batter onto the griddle. Cook for 2 to 3 minutes, or until bubbles appear all over the surface. Flip over; cook for 2 minutes, or until the bottom is golden brown. Repeat until all batter is used.

Meanwhile, in a small saucepan, heat the apple pie filling over low heat for 2 to 3 minutes, or until the filling is warmed through.

To serve, place two pancakes on a plate. Spoon about 2 tablespoons of the syrup on the pancakes. Spread 1/4 cup apple pie filling on top. Arrange berries around the stack of pancakes. Sprinkle with 1 tablespoon dried cranberries if desired.

Makes about 6 4-inch pancakes.

Calories: 343
Total Fat: 4g
Saturated: 0.5g
Polyunsaturated: 1g
Monounsaturated: 2g
Cholesterol: 1 mg
Sodium: 310mg
Carbs: 71g
Fiber: 2g
Protein: 6g

White Bean and Tarragon Soup

music_jewel321 — Thu, 07 Feb 2008 10:34:10 -0800

Adding tarragon gives this traditionally mild comfort soup a touch of sophistication.

Photo courtesy of Cooking Light

Vegetable cooking spray
2 slices turkey bacon, slivered
2 teaspoons extra-virgin olive oil
1 large onion, finely chopped
2 medium ribs of celery, sliced thin
2 medium carrots, finely chopped
2 teaspoons minced garlic
2 cups (about 1 1/2 16-ounce cans) no-salt-added navy beans, rinsed and drained
2 cups fat free, low-sodium chicken broth
1/2 cup water
1/2 cup dry white wine
1 teaspoon ground cumin
1 tablespoon fresh tarragon, chopped, or 2 teaspoons dried tarragon
1/2 cup green onions (green and white parts), finely chopped
1/4 cup fresh parsley, finely chopped

Spray a Dutch oven with vegetable cooking spray. Sauté turkey bacon in Dutch oven until crispy. Remove bacon from pot and allow to drain on paper towels. Set aside.

In same Dutch oven, heat olive oil. Put the onion, celery, carrots, and garlic in the Dutch oven. Cook for about 10 minutes, or until the celery is cooked a la dente, stirring occasionally.

Add beans, broth, water, wine, cumin, and tarragon. Bring to a boil. Reduce heat and simmer, covered, for about 20 minutes, or until the carrots are tender. Add green onions, parsley, and reserved turkey bacon, and heat throughout. Remove from heat and serve.

Makes 4 servings.

Calories: 170
Protein: 9g
Carbs: 29g
Fiber: 7g
Cholesterol: 0mg
Total fat: 2.5g
Saturated: 0.5g
Polyunsaturated: 0g
Monounsaturated: 1.5g
Sodium: 53mg

Easy Apple-Cinnamon Crisp

music_jewel321 — Mon, 04 Feb 2008 12:51:44 -0800

Cobblers and Crisps are southern, home-style favorites. Serve this apple-cinnamon crisp warm, with a scoop of vanilla nonfat frozen yogurt. You'll feel all bubbly inside, and your heart will thank you for it!

2/3 cup multigrain rolled oats or regular rolled oats
1/3 cup all-purpose flour
2 tablespoons firmly packed dark brown sugar
1 teaspoon ground cinnamon
1/4 cup (4 tablespoons) I Can't Believe It's Not Butter spread
16-ounce can water-packed sliced apples, drained (not pie filling)
Butter flavored vegetable cooking spray

Preheat oven to 375 deg. F.

In a medium bowl, stir together oats, flour, brown sugar, and cinnamon. Slice off small chunks of I Can't Believe It's Not Butter and add to oat mixture. With your hands, mix in the butter with the oat mixture until crumbly.

Spray a 8-inch-square baking pan with vegetable cooking spray. Place drained apples in the baking dish. Sprinkle with oat mixture. Bake uncovered for 30 minutes or until topping is light brown. Serve warm.

Makes 9, 1/2 cup servings.

Substitutions: Prepare recipe as directed above except use canned red cherries or peaches, drained, in place of the apples.

Calories: 124
Protein: 2g
Carbs: 18g
Cholesterol: 0mg
Sodium: 62mg
Total fat: 6g
Saturated fat: 1g
Polyunsaturated: 1g
Monounsaturated: 2g

Sugared Sirloins

music_jewel321 — Fri, 01 Feb 2008 06:43:50 -0800

Sugared Sirloins

After learning the health benefits of molasses, I decided to find more ways of incorporating this "miracle brew" into my diet. In this particular recipe, the molasses gives the steak marinade a unique and deliciously rich flavor, while it caramelizes during cooking. The cooked marinade can be served on the side instead of steak sauce, which will save you the extra fat, calories, and cholesterol of store-bought sauces.

Photo courtesy of foodnetwork.com

1/3 cup molasses (mild flavor)
1 shallot, chopped
1 teaspoon minced garlic
2 tablespoons balsamic vinegar
1/2 teaspoon dried thyme, crushed
1/4 teaspoon black pepper
4 4-ounce size sirloin steaks, all visible fat removed

In a large plastic bag with a tight-fitting seal, combine molasses, shallot, garlic, vinegar, thyme, and pepper. Add sirloins. Close bag tightly and place in the refrigerator for at least 4 hours, turning bag occasionally to distribute marinade.

Preheat grill to medium-high heat.

Remove meat from marinade, reserving the marinade. Grill sirloins for 2 minutes on each side for medium-rare, 3 minutes on each side for medium, 4 minutes on each side for medium-well. Since sirloin steaks are very lean, it is not advisable to cook them longer than 4 minutes on each side. They will be too tough, no matter how long you marinade them.

Pour reserved marinade into a small saucepan, and cook over medium-high heat until marinade just begins to boil, about 3 minutes. To serve, pour hot marinade over meat, or serve it on the side.

Makes 4 servings.

Calories: 224
Protein: 21g
Carbs: 19g
Cholesterrol: 55mg
Sodium: 60mg
Total fat: 7g
Saturated fat: 3g
Polyunsaturated fat: 0g
Monounsaturated fat: 3g

Lemon-Pepper Chicken with Marinara over Pasta

music_jewel321 — Wed, 30 Jan 2008 10:56:13 -0800

Lemon-Pepper Chicken with Marinara over Pasta

This dish is delicious with fresh refrigerated pasta, but be sure to buy the reduced-fat variety. Better yet, try making your own homemade pasta. Yes, it can be time consuming, but the taste is well-worth the wait. Serve with a side of cooked spinach. Yummy!

1 pound boneless, skinless chicken breasts, all visible fat removed
Vegetable cooking spray
1/2 lemon
Freshly ground black pepper
8 to 9 ounces linguine or fettuccine pasta (try whole wheat or green spinach varieties for a healthy change)
1 cup low-fat meatless spaghetti sauce (recommend: Prego Healthy Heart, traditional flavor)
2 tablespoons fresh basil, chopped, or 1 tablespoon dried basil
1/2 teaspoon crushed red pepper flakes
1 teaspoon minced garlic
1 tablespoon dried parsley
1/2 cup grated Parmesan cheese

Preheat oven to 375 deg. F.

Rinse chicken and pat dry. Spray a glass baking dish with cooking spray. Arrange chicken breasts in a single layer in the baking dish. Squeeze juice from lemon half over chicken. Season generously with pepper. Cover with aluminum foil and bake for 15 to 20 minutes, or until chicken is tender and juices no longer run pink.

Meanwhile, in a large saucepan, cook linguine or fettucine according to package directions, but omit oil and salt.

In a medium saucepan, combine spaghetti sauce, red pepper flakes, basil, parsley, and garlic, and simmer over low heat for 5 minutes.

When chicken is done, remove from oven and preheat broiler. Spoon some spaghetti sauce over each chicken breast, and sprinkle each breast with 1/8 cup of Parmesan cheese. Place baking dish with chicken under preheated broiler for 1 to 2 minutes, or until Parmesan cheese is melted.

When pasta is done, drain in a colander, but do not rinse pasta. Divide pasta evenly onto 4 plates. Top pasta with sauce. Place one broiled chicken breast on top of pasta and serve with lots of napkins!

Makes 4 servings, 1/4 pound chicken and 1/2 cup pasta per serving.

Calories: 395
Protein: 34g
Carbs: 54g
Cholesterol: 62mg
Sodium: 267mg
Total fat: 4g
Saturated: 1g
Polyunsaturated: 1g
Monounsaturated: 1g

Crunchy Fish Fillets with Lemon Tartar Sauce

music_jewel321 — Wed, 30 Jan 2008 10:24:29 -0800

Crunchy Fish FIllets with Lemon Tartar Sauce

The cracker and cornmeal coating makes these pieces of fish crunchy on the outside and moist on the inside. And you won't believe how easy or how delicious heart healthy can be! Note: If you are on a sodium restricted diet, replace the cracker crumbs with crushed cornflake crumbs, and you'll lower the sodium intake by one-half.

1 pound skinless haddock fillets, or other white fish fillets
Egg substitute equivalent to 1 egg
2 tablespoons skim milk
1/4 cup grated Parmesan cheese
1/4 cup (about 7 crackers) whole wheat low-sodium crackers, crushed
1/4 cornmeal
1/2 teaspoon Hungarian sweet paprika
2 teaspoons canola oil
Vegetable oil cooking spray
1/2 cup fat free mayonnaise
2 tablespoons sweet pickle relish
1/2 lemon, juiced and zested

Rinse fish and pat dry. Run index finger lightly over both sides of the fish fillets, and remove any bones. Set fillets aside.

In a flat-bottomed bowl, combine egg substitute and skim milk. In a large plastic bag with a tight-fitting seal, combine Parmesan cheese, crushed cracker crumbs, and paprika.

Drudge fish fillets in egg mixture until both sides are well coated. Using a slotted spoon, remove fish fillets and place them in the bag with crumb mixture. Seal bag and toss until fish is well coated with crumbs. Repeat until all fillets are coated. Place coated fish fillets on a plate, and spray each side with vegetable cooking oil spray.

Heat canola oil in a non-stick skillet. Cook fillets for 3 minutes on each side until crust is crunchy and fillets begin to flake when pierced with a fork.

Meanwhile, make the tartar sauce: in a small bowl, stir together mayonnaise, relish, lemon juice, and lemon zest. Serve lemon tartar sauce with fish.

Makes 4 servings, with 2 tablespoons tartar sauce per serving.

Calories: 191
Protein: 26g
Carbs: 14g
Cholesterol: 64mg
Sodium: 739mg
Total fat: 3g
Polyunsaturated: 1g
Monounsaturated: 1g