Diet Recipes Blog

Curried Cauliflower recipe – 93 calories

Ingredients:
2 cups cauliflower florets
2 cloves garlic, chopped
1/2 cup onion, chopped
1/2 fresh tomato, peeled & chopped
2 teaspoons lite olive oil
1/2 teaspoon curry powder
1/2 teaspoon fresh ginger, grated
salt (to taste)

Preparation:
1. Steam the cauliflower for about 5 minutes, reserve 1/2 cup of the water.
2. Put the oil in a saucepan; add the garlic and onion, and saute until soft.
3. Stir in the curry, ginger and salt.
4. Add the tomatoes and bring to a simmer.
5. Add the cauliflower and the reserved 1/2 cup of water.
6. Cover and simmer for about 3 minutes (or longer if you want the vegetables well done).
7. Remove the cover to allow some of the liquid to evaporate.
8. Serve hot.

Recipe preparation instructions…

Chicken Salad in Tomato Shells recipe – 115 calories

Ingredients:
1 boneless skinless chicken breast
10-12 small roma (or plum) tomatoes
1 tablespoon butter
4 tablespoons thinly sliced green onion
2 tablespoons finely chopped celery
3 drops liquid smoke
4 tablespoons light mayonnaise
2 tablespoons almonds, chopped and toasted
1/2 cup chiffonade arugula
2 teaspoons fresh lemon juice
1 lemon, zest of
salt, to taste
1/8 teaspoon freshly ground black pepper

Preparation:
1. Season the chicken breast with salt and pepper. Drizzle a few drops of liquid smoke over the chicken and saute in butter over medium heat until the juices are clear. Set aside to cool.
2. Cut the chicken into small dices and set aside.
3. Using a sharp knife, make large 1-inch jagged cuts lengthwise around each roma tomato.
4. Carefully lift off the tomato tops; scoop out and discard the tomato pulp from both halves, leaving a 1/4-inch-thick shell.
5. Season each shell with salt and place the shells, cut side down, on paper towels to drain. Let stand for about 30 minutes (or cover and refrigerate overnight).
6. In a small bowl, combine the cooked chicken, green onion and celery. Stir in the mayonnaise, lemon juice, lemon zest, salt and freshly ground black pepper to taste.
7. Just before serving, stir in the arugula and almonds into the chicken mixture. Spoon some salad into each tomato shell and arrange on a platter.
8. Just before serving, garnish each tomato shell with additional lemon zest, arugula chiffonade and toasted almonds.

Recipe preparation instructions…

Diabetic Mock Sour Cream Raisin Pie recipe – 199 calories

Ingredients:
3/4 cup raisins
1 cup plain nonfat yogurt
1 cup skim milk
1 (8 ounce) package sugar-free vanilla pudding mix
1 pastry shells, baked
1/2 teaspoon ground allspice

Preparation:
1. In a saucepan, combine the yogurt and milk. Add the pudding mix.
2. Cook, stirring constantly, until the mixture boils and thickens.
3. Stir in the allspice. Add the raisins and mix well.
4. Let cool for about 10 minutes, stirring occasionally.
5. Pour into pastry shell and chill for at least 2 hours.
6. To prevent the pie shell from shrinking as it bakes, put the rolled pastry on a pie plate, then place an empty pie plate inside it. Bake for 10 minutes. Remove the empty plate and continue baking until crust is brown.

Recipe preparation instructions…

Oat and Fig Squares recipe – 126 calories

Ingredients:
24 dried mission figs
1/2 cup rolled oats
1/4 cup canola oil (or melted butter)
1/4 cup nonfat milk
1/4 cup honey
1 1/2 cups whole wheat pastry flour
1/2 teaspoon baking soda
1/4 teaspoon salt

Preparation:
1. Preheat the oven to 350 degrees F.
2. Put the figs in a small saucepan, cover with water, and bring to a boil. Turn off heat and let the figs soften for about 5-7 minutes. Do not drain.
3. Lightly coat an 8×8-inch baking pan with cooking spray (or line with parchment paper or nonstick foil).
4. In a small bowl, mix the canola oil (or butter), milk and honey.
5. In a medium bowl, combine the rolled oats, flour, baking soda, and salt.
6. Add the wet ingredients to the dry ingredients, then mix well.
7. Remove the softened figs from the water and place them in a blender or food processor. Add 3-5 tablespoons of the water in which they boiled and puree until smooth.
8. Place a little more than half of the oat mixture in the prepared pan and spread evenly across the bottom. Spread the figs evenly on top. Add the remaining oat mixture on top of fig layer, allowing some of the figs to show through. Pat lightly to flatten.
9. Bake for about 20 minutes.
10. Remove from the oven and cool completely in the pan on a wire rack. When cool, cut into 16 squares.

Recipe preparation instructions…

Perfect Soft Boiled Eggs recipe – 147 calories

Ingredients:
4 large eggs
1 teaspoon salt
6 cups water

Preparation:
1. Bring the water to a rapid boil.
2. Add salt and keep it at a rapid boil.
3. Prick the bottom (wider end) of the egg with an egg pricker.
4. Immerse in the boiling water and boil for exactly 5 minutes.
5. Dash in cold water, crack and enjoy.

Note: To achieve the perfect soft-boiled eggs (with the yolk soft and the white firm), you must boil them for exactly 5 minutes (perfect for an elevation of 1100 ft / 330 meters). If you live nearer sea level, decrease the boiling time. If you live at a higher elevation, increase the boiling time.
The egg pricker is a very useful little tool that pricks a small hole in the bottom of the egg, allowing the air to escape (and thus preventing the egg from cracking as it boils).

Recipe preparation instructions…