Week
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.
Here
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 free singles |
Lightly
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 . . .
Week
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
section.
In
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 Fiber,
5mg Cholesterol,
89mg Sodium
Week
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.)
Meanwhile,
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 taste.
Fill
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.
Week
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.
I
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.
The
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 completely.
In
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
a rim.
*If using
ring mold, decrease sugar to 1/3 cup.
Per serving: Calories:
159, Fat: 0
