some Dinner recipes :
Day 1# Dinner:
Beef Stir-Fry with Noodles
Prep: 15 min, Cook: 10 min.
For 4 servings:
1/4 lb. ramen noodles, flavor packet discarded
3 Tbs. soy sauce
1 Tbs. cornstarch
1 tsp. sugar
1 lb. sirloin steaks, thinly sliced across the grain
1 tsp. vegetable oil
1 tsp. Oriental sesame oil
2 tsp. fresh ginger, minced
1 clove garlic, minced
1 cup scallions, chopped
1/4 lb. mushrooms, chopped
3/4 lb. frozen chopped spinach, thawed and drained, or fresh, chopped
Cook ramen noodles in a large pot of boiling salted water 3-4 minutes or until al dente. Drain thoroughly. Set aside and keep warm. Combine next 3 ingredients in a jar with a tight fitting lid. Shake vigorously. Place sliced beef in a mixing bowl. Pour soy sauce mixture over beef and toss to coat. Heat vegetable and sesame oil in a wok or heavy nonstick skillet over high heat. Stir-fry ginger and garlic about 45 seconds. Add beef and marinade and stir-fry about 2 minutes or until beef begins to brown. Add scallions and mushrooms and stir-fry about 2 minutes or until scallions are softened. Add spinach and stir-fry another 45 seconds. Season with salt and pepper to taste. Serve over noodles with additional soy sauce if desired.
Per serving: calories 328, fat 12.0g, 33% calories from fat, cholesterol 106mg, protein 39.6g, carbohydrates 15.7g, fiber 4.6g, sugar 3.0g, sodium 1008mg, diet points 7.1.
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Broccoli with Cilantro Vinaigrette
Prep: 5 min, Cook: 10 min.
For 4 servings:
1 lb. broccoli florets
1/3 cup cilantro, chopped
1/4 cup olive oil
3 Tbs. white wine vinegar
2 cloves garlic, minced
Place broccoli in a steamer basket over boiling water. Cover pan and steam 6-8 minutes, until tender. Transfer broccoli to a serving bowl. Combine remaining ingredients in a heavy nonstick skillet over medium heat. Stir until hot. Pour sauce over broccoli. Season with salt and pepper to taste.
Per serving: calories 156, fat 13.9g, 75% calories from fat, cholesterol 0mg, protein 3.5g, carbohydrates 7.0g, fiber 3.4g, sugar 2.7g, sodium 30mg, diet points 4.1.
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Gingered Pineapple and Bananas
Prep: 5 min, Cook: 5 min.
For 4 servings:
2 tsp. unsalted butter
3 Tbs. light brown sugar
1 Tbs. fresh ginger, chopped
1/2 lb. pineapple chunks
4 ripe firm bananas, cut into 1/2 inch slices
1 cup vanilla frozen yogurt
Melt butter in a heavy nonstick skillet over medium heat. Stir in brown sugar until melted. Add ginger and cook 30 seconds, stirring constantly until ginger becomes fragrant and turns golden. Add pineapple and cook 2-3 minutes or until pineapple begins to soften. Place bananas in a serving dish. Top with frozen yogurt and caramelized pineapple chunks.
Per serving: calories 303, fat 5.0g, 14% calories from fat, cholesterol 6mg, protein 3.5g, carbohydrates 67.0g, fiber 4.9g, sugar 57.5g, sodium 38mg, diet points 6.0.
Day 2# Dinner
Baked Garlic-Thyme Chicken
Prep: 10 min, Cook: 1:00.
For 4 servings:
1/4 cup unsalted butter, softened
2 scallions, chopped
2 cloves garlic, minced
1 tsp. lemon juice
1 tsp. dried thyme leaves
3-1/2 lbs. whole chicken, rinsed and patted dry
Preheat oven to 350°F. Combine all ingredients, except chicken, in a bowl. Season with salt and pepper to taste. Spread seasoned butter over outside of chicken. Place chicken, breast side down, in a baking dish. Bake 35 minutes. Turn chicken breast side up and bake another 25-35 minutes or until tender, basting occasionally with pan juices.
This recipe serves 4 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 4.
Per serving: calories 555, fat 22.4g, 38% calories from fat, cholesterol 289mg, protein 81.2g, carbohydrates 2.4g, fiber 0.8g, sugar 0.9g, sodium 301mg, diet points 13.3.
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Sue's Old Fashioned Macaroni & Cheese
Prep: 10 min, Cook: 30 min.
For 4 servings:
1/2 lb. elbow macaroni
2 Tbs. unsalted butter
2 Tbs. all purpose flour
3/4 cup milk, warmed
6 ounces sharp cheddar cheese, shredded
1/4 tsp. hot red pepper sauce, or to taste
1/8 tsp. white pepper, or to taste
Preheat oven to 350°F. Cook macaroni in a large pan of boiling water 7 minutes, or until slightly undercooked. Drain and set aside. Melt butter in a saucepan over low heat. Whisk in flour and stir 3-4 minutes. Increase heat to medium and slowly pour in milk, whisking constantly. Simmer 8-10 minutes. Stir in shredded cheese until melted. Add hot red pepper sauce and salt and white pepper to taste. Combine macaroni and cheese sauce in a greased baking dish. Bake 20 minutes, or until lightly browned.
Per serving: calories 474, fat 22.3g, 43% calories from fat, cholesterol 66mg, protein 19.8g, carbohydrates 47.9g, fiber 1.5g, sugar 4.7g, sodium 293mg, diet points 11.5.
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Honey Dijon Spinach Salad
Prep: 10 min.
For 4 servings:
1 lb. spinach leaves, washed and torn into pieces, tough stems discarded
2 cups mushrooms, sliced
1 cup cherry tomatoes, cut in half
1/4 cup fat-free honey dijon dressing
Combine spinach, mushrooms and tomatoes in a salad bowl. Pour dressing over salad and toss.
Per serving: calories 67, fat 0.7g, 8% calories from fat, cholesterol 0mg, protein 4.6g, carbohydrates 13.4g, fiber 4.5g, sugar 5.2g, sodium 245mg, diet points 1.0.
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Raspberry Cookies
Prep: 10 min, Cook: 15 min.
For 4 servings:
1 cup all purpose flour
3/4 tsp. baking powder
1/3 cup unsalted butter
2 Tbs. plus 2 tsp. sugar
1/4 tsp. almond extract
3/4 tsp. vanilla extract
waxed paper
1/3 cup red raspberry preserves
Preheat oven to 350°F. Combine flour and baking powder in a bowl and set aside. Combine butter, sugar, almond extract and vanilla in a bowl and mix thoroughly. Cut into flour mixture. Form dough into a ball. Pinch small pieces (2 Tbs.) of dough off and roll into balls. Place balls between 2 sheets of waxed paper. Using a rolling pin, flatten each ball into a circle, 1/4 inch thick. Dot the center of each circle with 1 tsp. raspberry preserves. Fold cookie in half and pinch ends together. Place cookies on a nonstick or lightly oiled cookie sheet. Bake 12 minutes or until bottoms are lightly browned.
Per serving: calories 340, fat 15.7g, 41% calories from fat, cholesterol 41mg, protein 3.3g, carbohydrates 48.1g, fiber 1.1g, sugar 25.8g, sodium 14mg, diet points 8.4.
Day 3# Dinner:
Chicken with Tomatoes
Prep: 10 min, Cook: 40 min.
For 4 servings:
1 Tbs. olive oil
4 lbs. chicken pieces
1/2 cup scallions, chopped
1-1/2 cups Italian style peeled tomatoes, chopped
1/2 cup chicken stock
1 tsp. oregano
Heat oil in a heavy nonstick skillet over medium high heat. Add chicken and sauté until browned on all sides. Transfer chicken to a platter and keep warm. Add scallions to skillet and sauté 3 minutes. Stir in tomatoes and stock and simmer 5 minutes or until tomatoes are tender. Return chicken to skillet. Add oregano, and salt and pepper to taste. Cover skillet. Reduce heat to low and simmer 20 minutes or until chicken is tender.
Per serving: calories 244, fat 5.8g, 22% calories from fat, cholesterol 99mg, protein 41.0g, carbohydrates 5.2g, fiber 1.4g, sugar 2.8g, sodium 343mg, diet points 5.6.
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Green Peas and Pods
Prep: 5 min, Cook: 5 min.
For 4 servings:
1 tsp. unsalted butter
3/4 lb. green peas, shelled, or thawed if frozen
1/4 lb. snowpeas, trimmed
1 tsp. tarragon, or 1-1/2 Tbs. fresh, chopped
Melt butter in a heavy nonstick skillet over medium heat. Sauté peas and snowpeas 3-4 minutes or until tender. Stir in tarragon and salt and pepper to taste and toss.
Per serving: calories 85, fat 1.3g, 14% calories from fat, cholesterol 3mg, protein 5.0g, carbohydrates 13.5g, fiber 4.7g, sugar 6.2g, sodium 179mg, diet points 1.4.
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Yams with Thyme
Prep: 10 min, Cook: 30 min.
For 4 servings:
4 medium yams
1 Tbs. unsalted butter
1/2 tsp. thyme, or 1-1/2 tsp. fresh, chopped
Cook whole yams in boiling water 25-30 minutes or until tender. Drain thoroughly. When yams have cooled enough to handle, peel with a sharp knife and cut into 1/2 inch slices. Melt butter in a large nonstick skillet. Add thyme, and sauté yams until edges are browned. Season with salt and pepper to taste.
Per serving: calories 307, fat 3.3g, 9% calories from fat, cholesterol 8mg, protein 5.7g, carbohydrates 68.6g, fiber 12.7g, sugar 0.1g, sodium 55mg, diet points 4.4.
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Alice's Lower Fat Heavenly Cake
Prep: 15 min, Cook: 30 min.
For 4 servings:
1 cup all purpose flour
1 cup sugar
1 tsp. baking soda
1 egg, lightly beaten
1/2 tsp. vanilla extract
1/2 cup walnuts, finely ground
10 ounces unsweetened crushed pineapple, with juice
2 cups lowfat vanilla yogurt
Preheat oven to 350°F. Mix together flour, sugar and baking soda in a large mixing bowl. Add egg, vanilla, walnuts and pineapple. Beat with an electric mixer until thoroughly combined. Pour into a buttered and floured 9 inch baking pan. Bake 30 minutes or until a tester comes out clean when inserted in center. Serve cake with a dollop of yogurt.
This recipe serves 6 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 6.
Per serving: calories 270, fat 6.4g, 21% calories from fat, cholesterol 26mg, protein 6.7g, carbohydrates 48.8g, fiber 1.0g, sugar 36.6g, sodium 206mg, diet points 6.2.
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