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.

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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.

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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.

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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.

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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).

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Peanut Butter Bread recipe - 199 calories

Ingredients:
2/3 cup peanut butter
1 1/2 cups white flour
1/2 cup whole wheat flour
4 teaspoons baking powder
1 cup skim milk
1/2 cup white sugar
1 teaspoon salt

Preparation:
1. Mix together the milk and peanut butter with a mixer.
2. Add the dry ingredients.
3. Pour into a greased 8×4 inch loaf pan.
4. Bake at 350 degrees F for about 45 minutes.
5. Allow to cool in the pan for about 20 minutes.
6. Remove to a wire rack to finish cooling.

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Black Bean Salsa recipe - 127 calories

Ingredients:
1 (15 ounce) can black beans, rinsed and drained
1 garlic clove
1 small tomato, seeded & chopped
1/4 cup chopped green onion
1 small cucumber, peeled, seeded & chopped
2 tablespoons snipped cilantro
2 tablespoons lime juice
1 tablespoon finely shredded lime peel
1 tablespoon olive oil
1/4 teaspoon salt

Preparation:
1. In a bowl, combine all the ingredients and mix well.
2. Cover and chill until serving time.

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Easy Glazed Carrots recipe - 128 calories

Ingredients:
6 cups fresh carrot slices
1/4 cup butter
1 tablespoon sugar (or brown sugar)
2 tablespoons chopped fresh parsley
1 teaspoon salt
fresh ground black pepper
1 1/2 cups water

Preparation:
1. In a saucepan, combine the butter, sugar, salt, pepper and water. Add the carrots.
2. Bring to a boil. Cover, reduce the heat and simmer for about 20 minutes.
3. To glaze the carrots, remove the cover and continue cooking for about 10 minutes (until the carrots are tender and the liquid is reduced to a syrupy glaze).
4. Serve sprinkled with parsley.

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Kiwi Lemonade recipe - 182 calories

Ingredients:
6 kiwi fruit
3/4 cup lemon juice
1 cup sugar
1 liter carbonated water, chilled

Preparation:
1. Peel the kiwi; puree the peeled fruit in a blender.
2. Strain the mixture through a fine-mesh wire strainer placed over a bowl and discard the seeds (some may remain).
3. In a large pitcher, combine the lemon juice and sugar; stir until the sugar is dissolved.
4. Stir in the strained kiwi. Cover and chill.
5. Just before serving, add slowly the chilled carbonated water just before serving. Stir.

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Japanese Meat and Potato Korokke (Croquettes) recipe - 173 calories

Ingredients:
1 lb potatoes
1/4 lb ground beef
1 egg
flour
1/2 onion
2 tablespoons green onion, chopped
panko (breadcrumbs)
vegetable oil (for frying)
1/2 teaspoon salt
pepper (to taste)

Preparation:
1. Peel and cut the potatoes into medium chunks.
2. Boil the potatoes until soft. Mash the potatoes and set aside.
3. Mince the onion and saute in a frying pan.
4. Add the ground beef in the pan and saute.
5. In a bowl, mix the mashed potatoes, beef and onion; season with salt and pepper and mix well.
6. Make flat and oval-shaped pieces (about 3″ in diameter and 3/4″ thick); coat each piece with flour.
7. Dip them in the beaten egg; coat with panko. Fry in 350 degrees F oil until brown.

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