of July 28, 2002
Breakfast if probably the most important meal
of the day to rev up your metabolism and start
the fat burning process. But it is really hard
to not revert to the old drive-thru fast food
mentality if you are in a hurry.
is a fast and easy breakfast burrito that you
just cook and roll up and go . . .
1/4 cup chopped onion
1/4 cup chopped green pepper
1 cup egg substitute
1/8 teaspoon fresh ground black pepper
4 - 8 inch low fat flour tortillas
2 slices sharp cheddar Kraft® fat
spray a nonstick skillet with cooking oil spray
and sauté the onions and bell pepper. Add
the egg substitute and cook while stirring until
firm. Warm tortillas between paper towels in microwave
on high for 30 to 45 seconds just until warm.
Spoon the egg mixture into the flour tortillas
and top with 1/2 slices each of the sharp cheddar
cheese singles. Now roll up, wrap in a napkin
and GO . . .
of July 21
Are you sweltering in the summer heat? Find
a cool spot to relax and enjoy a healthy smoothie!
Here is a tropical blend you will love or check
out the rest of the smoothie recipes in the beverage
a blender container, combine one sliced banana,
1 - 8 ounce can undrained pineapple in juice that
has been chilled and 1/3 cup orange juice concentrate.
Cover and blend until almost smooth. Add 1 1/2
cups low fat or fat free vanilla ice cream or
frozen yogurt and 1 cup fat free skim or 1% lowfat
milk. Cover and blend until smooth. Pour into
glasses. Makes 4 - 8 ounce servings.Garnish with
a sprinkle of toasted coconut if desired.
Per Serving: 189 Calories, 1g Fat (6% calories
from fat), 7g Protein, 39g Carbohydrate, 1g Dietary
5mg Cholesterol, 89mg Sodium
of July 14
Missing that taste of crunchy tacos? Don't worry,
tacos are easy to revamp to low fat. Preheat the
oven to 400° F. Place 8 corn tortillas on
a nonstick baking sheet, sparingly sprayed
with cooking oil spray. Spray tops of corn tortillas
lightly with cooking oil spray and sprinkle
with salt. Bake 2 minutes. Remove sheet from oven
and fold tortillas in half (salted side out).
Bake 8 more minutes, until golden and slightly
crisp but still flexible. (Pampered Chef also
makes a baking mold for tacos shells if you are
into "perfectly" shaped shells.)
lightly spray a nonstick skillet with cooking
oil spray. Heat skillet over medium-high heat.
Add 1 pound ground turkey breast and sauté
4 minutes, until browned. Break up meat as it
cooks to form very small pieces. Add 2 teaspoons
chili powder and 1 teaspoon ground cumin, mixing
well. Add 1 - 8 ounce can tomato sauce. Simmer
2 minutes, until liquid is reduced and sauce is
of a good consistency. Add salt and pepper to
the shells with turkey mixture and serve with
lettuce, tomato, low fat or fat free cheddar cheese,
low fat or fat free sour cream and salsa or pico
de gallo on the side.
of July 7
Be on the lookout when you go to the grocery store
every week for products that might make cooking
and baking easier.
am sure some of you are aware that evaporated
milk comes fat free now. And believe it or not
so does good old Eagle Brand® Sweetened Condensed
Milk. This sure has made making low fat desserts
a lot easier.
following recipe is for LOW FAT CARAMEL FLAN.
In fact, it's fat free! Be aware there is
a lot of sugar . . . so it is not calorie free.
1/2 cup sugar*
1 (8-ounce) carton egg substitute
1 3/4 cup water
1 (14-ounce) can Eagle® Brand Fat Free
Sweetened Condensed Milk
1/2 teaspoon vanilla
1/8 teaspoon salt
Preheat oven to 350°F. In a heavy skillet,
cook sugar over medium-high heat until sugar
begins to melt, shaking the skillet occasionally
to heat the sugar evenly. Do not stir. Once
the sugar starts to melt, reduce heat to low
and cook about 5 minutes more or until all of
the sugar is melted and golden, stirring as
needed with a wooden spoon. Immediately pour
into an ungreased 9-inch round baking pan or
1 1/2 quart ring mold*, tilting to coat bottom
a mixing bowl, combine egg product and water,
stir in Eagle® Brand, vanilla and salt.
Pour over caramelized sugar in pan. Set pan
in a larger pan. Fill larger pan with one inch
boiling water. Place in preheated oven and bake
50 minutes or until knife inserted near the
center comes out clean. Cool. Chill at least
2 hours. To serve, loosen side of flan with
knife, and invert onto a serving plate with
using ring mold, decrease sugar to 1/3 cup.
serving: Calories: 159, Fat: 0