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Moo Goo Ghi Pan?

Catalan Tomato Bread
This recipe serves: 8

[Ingredients]
8 French bread slices, cut sharply on the diagonal into 1/2" thick slices
4 cloves garlic, cut in half widthwise
1 large very ripe tomato, cut into 8 slices
a cruet of extra virgin olive oil (preferably Spanish)
a small bowl of coarse sea salt
a small bowl of freshly ground black pepper


[Cooking Instructions]
1. Preheat the grill to medium-high. Grill the bread slices until crisp and nicely browned, 2 to 4 minutes per side.

2. Rub each slice of bread with the cut garlic, then with the cut tomato. The idea is to apply a thin film of tomato on the bread. Lightly drizzle each slice with olive oil and sprinkle with salt and pepper. Serve immediately.

Serving Size: 1 piece
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 73 Carbohydrate 12 g
Fat 2 g Fiber 1 g
Protein 2 g Saturated Fat 0 g
Sodium 219 mg
 
Grilled Tandoori Chicken
This recipe serves: 4

[Ingredients]
16 bamboo skewers

For the tandoori marinade:
1 teaspoon paprika
1 teaspoon turmeric
1/4 cup fresh lemon juice
1/2 cup non-fat, plain yogurt
2 large cloves garlic
1 tablespoon grated, fresh ginger root
1/2 teaspoon ground coriander seeds
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper

1 pound boneless, skinless chicken breasts


For the yogurt sauce:
1/2 cup non-fat, plain yogurt
1 tablespoon fresh lemon juice
1/4 teaspoon cayenne pepper
1 tablespoon chopped cilantro leaves


[Cooking Instructions]
1. Soak the skewers in water for at least 30 minutes or overnight.

2. Mix all of the ingredients for the marinade together and set aside.

3. Cut the chicken into 16 1-inch strips. Add the chicken to the marinade and coat it well. Cover and refrigerate for 20 minutes.

4. Meanwhile, preheat the grill and make the sauce. Combine all of the ingredients for the yogurt sauce, spoon it into a serving bowl and let stand at room temperature while you cook the chicken.

5. Skewer each piece of chicken with one of the skewers. Place the chicken on the grill and cook for about 2 minutes on each side, until the chicken is cooked through. Serve the chicken with the yogurt sauce.

Serving Size: 4 skewers
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 165 Carbohydrate 9 g
Fat 2 g Fiber 1 g
Protein 29 g Saturated Fat 0 g
Sodium 227 mg
 
Carne Asada Tacos
This recipe serves: 4

[Ingredients]
1 pound skirt steak
salt and pepper to taste
2 tablespoons olive oil
1 lime
8 corn tortillas
salsa fresca, optional
guacamole, optional


[Cooking Instructions]
1. Sprinkle the steak all over with salt and pepper.

2. Place cast-iron skillet or grill pan over high heat and lightly coat with oil. Sear the steak about 2 minutes per side and place on cutting board to rest for about 5 minutes.

3. Cut the limes in half, pierce the juice side with a fork and twist to release the juices over the cooked meat.

4. Cut steak into thin slices across the grain and then cut each slice into bite-sized pieces for bringing to the table.

5. Warm the tortillas by dipping first in water and then placing in a dry pan over low heat. Use tongs to lift out and wrap in a towel to keep warm.

6. Assemble the tacos at the table with salsa fresca and guacamole . It's easy to replace the steak with chicken or fish.

Serving Size: 2 tacos
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 341 Carbohydrate 26 g
Fat 16 g Fiber 3 g
Protein 26 g Saturated Fat 4 g
Sodium 303 mg
 
Salsa Fresca
This recipe serves: 4

[Ingredients]
4 ripe tomatoes, seeded and diced
1/4 red onion, minced
2 jalapeño peppers, seeded (optional) and diced
1/2 bunch cilantro leaves, chopped
1 tablespoon freshly squeezed lime juice
salt and pepper, freshly ground to taste


[Cooking Instructions]
1. Seed jalapenos (wear gloves). For more heat, keep the seeds and chop.

2. Chop the cilantro and dice the tomato, onion and peppers.

Serving Size: 1/2 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 35 Carbohydrate 7 g
Fat 0 g Fiber 1 g
Protein 1 g Saturated Fat 0 g
Sodium 87 mg
 
Ghostly Good Meringues
This recipe makes: 34 cookies

[Ingredients]
1/2 cup egg whites (about 4 large egg whites)
a pinch of salt
1 cup sugar
orange-colored sugar
black-colored sugar


[Cooking Instructions]
1. Preheat the oven to 300°F. Line 2 cookie sheets with parchment or wax paper.

2. With an electric mixer, beat the egg whites and salt on high speed until soft peaks form.

3. Continue mixing on high speed while adding 1/2 cup of the sugar. Add the remaining sugar by the tablespoonful. Beat for another 1-2 minutes, until the mixture is stiff and shiny.

4. Drop by the spoonful onto the cookie sheets. Flatten each cookie slightly with the back of a spoon. Decorate with colored sugars.

5. Bake until pale golden, about 30 minutes. Let cool.

Serving Size: 1 meringue
[Nutritional Information]
Number of Servings: 34
Per Serving
Calories 24 Carbohydrate 6 g
Fat 0 g Fiber 0 g
Protein 0 g Saturated Fat 0 g
Sodium 51 mg
 
Dippy-doo Veggie Dip
This recipe makes: servings

[Ingredients]
1 teaspoon olive oil
1/3 cup finely chopped onions
1/3 cup finely chopped green or red bell peppers
1/3 cup finely chopped zucchini
1/3 cup finely chopped celery
1/3 cup peeled and finely chopped eggplant
1/3 cup chopped tomatoes
1 teaspoon chopped, fresh basil (dried is fine)
salt to taste
freshly ground black pepper
1 teaspoon red wine vinegar
1/3 teaspoon sugar


[Cooking Instructions]
1. Heat the oil in a skillet over medium heat. Have add the onions and peppers. Cook for 2 minutes.

2. Add the zucchini, celery and eggplant. Cook 2 minutes more.

3. Add the tomatoes, basil, salt and pepper. Simmer about 20 minutes, uncovered. Let cool.

4. Add the vinegar and sugar. Adjust the salt and pepper to taste.

5. Serve cold as a dip with pita bread, crackers or tortilla chips.

Serving Size: about 2 tablespoons
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 14 Carbohydrate 2 g
Fat 1 g Fiber 1 g
Protein 0 g Saturated Fat 0 g
Sodium mg
 
Summer Pepper Sizzle
This recipe serves: 6

[Ingredients]
1 1/2 teaspoons olive oil
1 teaspoon finely chopped onion
1 each; yellow, green and red bell pepper, seeded and diced
1/2 teaspoon sugar
2 tablespoons red wine vinegar
salt to taste
freshly ground black pepper


[Cooking Instructions]
1. Heat the oil in a skillet over medium heat. Cook the onions for 2 to 3 minutes, until soft but not dark in color.

2. Add the peppers and cook for 1 minute. Add the sugar and cook 1 more minute.

3. Add the vinegar and cook until the liquid reduces slightly.

4. Add salt and pepper to taste.

Serving Size: about 1/4 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 27 Carbohydrate 4 g
Fat 1 g Fiber 1 g
Protein 1 g Saturated Fat 0 g
Sodium 51 mg
 
Grilled Chicken Tacos with Roasted Red Pepper
This recipe serves: 4

[Ingredients]
1 red pepper
2 large boneless, skinless chicken breasts, about 6 to 8 ounces each
1 tablespoon canola oil
salt to taste
freshly ground black pepper
8 corn tortillas
2 tablespoons fresh lime juice
1/2 cup non-fat sour cream
1 1/2 cups shredded lettuce
2 large tomatoes, seeded and diced
2 tablespoons cilantro leaves
1` jalapeño chili pepper, seeded and minced, optional
2 limes, cut into wedges


[Cooking Instructions]
1. Preheat the grill to high.

2. Place the pepper on the grill and roast it on all sides until it is evenly blackened and blistered. Place the pepper in a bowl and cover with plastic wrap.

3. Turn the grill down to medium-high. Brush the chicken breasts with oil and season them with salt and pepper. Grill the chicken breasts on both sides until they are cooked through, about 6 minutes per side. Transfer the chicken to a cutting board and cool.

4. Meanwhile, separate the tortillas into 2 stacks, wrap them in foil and warm them on the grill.

5. Remove the pepper from the bowl and peel it. Remove the stem and seeds. Cut the pepper into strips and place them in a medium bowl.

6. Cut the chicken into strips and add them to the bowl with the peppers. Sprinkle the chicken and peppers with the fresh lime juice.

7. Fill the tortillas with chicken and peppers, sour cream, lettuce, tomatoes, cilantro leaves and jalapeño pepper. Serve 2 tacos per person with lime wedges on the side.

Serving Size: 2 tacos
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 464 Carbohydrate 65 g
Fat 8 g Fiber 6 g
Protein 32 g Saturated Fat 1 g
Sodium 254 mg
 
Chocolate Pudding with Fresh Raspberries
This recipe serves: 8

[Ingredients]
1 large egg
1 1/2 tablespoons cornstarch
pinch of salt
1/2 teaspoon vanilla extract
1 tablespoon butter
1/2 cup dark brown sugar
1 cup low-fat milk
6 ounces good quality semisweet chocolate, broken into pieces
granulated sugar (optional)
4 cups fresh raspberries, rinsed


[Cooking Instructions]
1. In a 1 or 2-quart stainless-steel saucepan, whisk the egg, cornstarch, salt and vanilla together for 2 minutes. Set aside.

2. Melt the butter in another saucepan. Stir in the brown sugar. Cook over low heat until the butter and sugar blend together. Add the milk and heat until the sugar dissolves. (The sugar will get hard when the milk is added; it will melt again as the milk heats.)

3. Whisk a few tablespoons of the hot milk mixture into the egg mixture. Gradually whisk in the rest of the milk mixture.

4. Over medium heat, whisk the combined mixture constantly until it comes to a boil. Immediately remove from the heat. Stir chocolate pieces into the warm pudding mixture until smooth.

5. Pour into a bowl. (If you don't want a skin to form on the top of the pudding, sprinkle it lightly with granulated sugar.) Refrigerate. Cover with plastic wrap when cool.

6. Place 1/2 cup of raspberries into each of 8 serving bowls. Top with a few tablespoons of pudding.

Serving Size: 1/2 cup of berries and 3 tablespoons of pudding
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 228 Carbohydrate 34 g
Fat 11 g Fiber 5 g
Protein 4 g Saturated Fat 6 g
Sodium 51 mg
 
Pine Nut Rice Pilaf
This recipe serves:

[Ingredients]
1 teaspoon butter, unsalted
1/2 cup finely chopped onions
1 pinch paprika (optional)
1 cup converted rice
1 1/2 cups beef stock or water
salt to taste
freshly ground black pepper
6 tablespoons pine nuts, toasted


[Cooking Instructions]
1. Preheat the oven to 350°F.

2. In a small ovenproof pot, melt the butter over medium-low heat. Add the onion and paprika, and cook for 3 to 4 minutes, until the onions become translucent but not brown.

3. Add the rice and stir to coat evenly with butter. Cook for 3 to 4 minutes.

4. Add the stock and bring to a boil over high heat.

5. As soon as the stock comes to a boil, cover the pot and place in the oven for 18 minutes.

6. Add the salt and pepper, fluff with a fork and top with toasted pine nuts.

Serving Size: 2/3 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 179 Carbohydrate 27 g
Fat 6 g Fiber 1 g
Protein 5 g Saturated Fat 1 g
Sodium 80 mg
 
Vegetarian Lentil Soup
This recipe serves:

[Ingredients]
1 tablespoon olive oil
1/3 cup finely chopped carrot
1/3 cup finely chopped celery
1/3 cup finely chopped onion
1 sprig fresh or 1/4 teaspoon dried thyme
freshly ground black pepper
1 1/2 quarts vegetable stock
2 cups dried lentils
salt to taste


[Cooking Instructions]
1. Heat the olive oil in a saucepan over low heat. Add the carrot, celery, onion and thyme, season lightly with pepper and cook for 10 minutes. (Do not add salt until the lentils are fully cooked, because salt will prevent the lentils from becoming tender.)

2. Add the stock and lentils and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the lentils are tender, about 1 hour.

4. Puree 2/3 of the soup in a blender and stir it into the remaining 1/3.

5. If the soup is too thick, thin it by adding a little more stock. Raise the heat and bring the soup to a boil for 15 seconds.

6. Add salt and more pepper to taste.

Serving Size: 1 1/4 cups
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 250 Carbohydrate 38 g
Fat 3 g Fiber 20 g
Protein 20 g Saturated Fat 0 g
Sodium 65 mg
 
Roasted Garlic and Scallion Mashed Potatoes
This recipe serves:

[Ingredients]
1 garlic bulb, unpeeled
splash of olive oil
4 large potatoes (Idaho or russet)
about 1 cup Basic Chicken Stock (see recipe), or low-sodium canned
salt to taste
freshly ground black pepper
1 1/2 tablespoons freshly chopped scallions


[Cooking Instructions]
1. Preheat the oven to 350°F.

2. Place the garlic cloves in an ovenproof dish and drizzle with olive oil. Place the dish, uncovered, in the oven for 15-20 minutes until the garlic is golden brown and soft.

3. Remove from the oven and let cool.

4. Peel the potatoes and cut them in half. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender when pricked with a fork, about 30 minutes depending on the size of the potatoes. Drain.

5. Bring the stock to a boil, and turn down to a simmer.

6. Squeeze the roasted garlic clove to release each clove of garlic. Mash the garlic with a fork and throw the skins away.

7. Mash the potatoes with a potato masher or fork, or use a food mill. Add the roasted garlic. Slowly add the stock until the desired consistency is reached.

8. Adjust the salt and pepper to taste. Fold in the scallions.

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 86 Carbohydrate 18 g
Fat 2 g Fiber 2 g
Protein 3 g Saturated Fat 0 g
Sodium 88 mg
 
Shrimp Salad with Lemon and Dill
This recipe serves: 4

[Ingredients]
1 pound small or medium shrimp, steamed, peeled and deveined
1/2 cup finely diced celery
1/2 cup non-fat sour cream
juice and zest of 1 lemon
1 tablespoon chopped fresh dill
salt to taste
freshly ground black pepper
8 cups mixed baby greens
1 tablespoon extra virgin olive oil
1 pint cherry tomatoes


[Cooking Instructions]
1. Chop the shrimp into small pieces and place them in a medium bowl along with the celery .

2. In a small bowl, combine the sour cream, lemon juice and zest, dill, salt and pepper. Pour this mixture over the shrimp and celery and stir to combine. Taste and adjust the salt and pepper.

3. In a large bowl, toss the lettuce with the olive oil and a pinch of salt.

4. Arrange the greens on chilled serving plates. Spoon the shrimp salad onto the middle of the greens and garnish with cherry tomatoes.

Serving Size: about 1 cup with greens
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 218 Carbohydrate 14 g
Fat 6 g Fiber 3 g
Protein 28 g Saturated Fat 1 g
Sodium 392 mg
 
Sautéed Broccoli Florets with Mushrooms and Pearl Onions
This recipe serves:

[Ingredients]
2 cups broccoli florets
1/2 cup pearl onions, peeled
splash peanut oil
salt to taste
freshly ground black pepper
1 cup quartered mushrooms


[Cooking Instructions]
1. Bring 1/2 gallon of salted water to a boil. Cook broccoli florets and pearl onions separately in the boiling water until just tender, about 3 minutes for the broccoli and 8 minutes for the onions.

2. Cut the onions in half.

3. In a shallow pan, heat the oil over a high heat. Add the onions, salt and pepper and cook for 1 minute. Add the mushrooms and cook for 2 more minutes. Add the broccoli and cook 2 more minutes.

4. Adjust the salt and pepper to taste. Serve immediately.

Serving Size: 1/2 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 44 Carbohydrate 7 g
Fat 1 g Fiber 2 g
Protein 2 g Saturated Fat 0 g
Sodium 164 mg
 
Grilled Chicken with Tomato-Avocado Salsa
This recipe serves: 4

[Ingredients]

For the salsa
4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeño chili pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado

For the chicken
1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper


[Cooking Instructions]
For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.

2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)

For the chicken:
1. In a small food processor, puree the yogurt, red onion, lime juice and cilantro to make a yogurt marinade.

2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.

3. Preheat the grill to medium-high.

4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.

5. Serve the chicken with tomato-avocado salsa.

Serving Size: 1 chicken breast with salsa
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 283 Carbohydrate 16 g
Fat 6 g Fiber 4 g
Protein 43 g Saturated Fat 1 g
Sodium 341 mg
 
ARROZ CON POLLO
Serves 6


1 1/2 pounds boneless chicken breasts, skinned, all visible fat removed
1 tablespoon acceptable margarine
2 cloves garlic, minced
1/4 teaspoon freshly ground black pepper
1/4 teaspoon paprika
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon acceptable vegetable oil
1 cup uncooked rice
2 cups low-sodium chicken broth
1/2 cup chopped fresh tomatoes
1/8 teaspoon saffron or turmeric
1/2 cup cooked green peas

Preheat oven to 350: F.
Rinse chicken and pat dry. Set aside.
In a small saucepan over medium heat, melt margarine. Add garlic, black pepper and paprika.
Mix well.
Remove from heat and brush on chicken breasts.
Place chicken in an ovenproof dish and bake, uncovered, 20 to 25 minutes, or until meat has turned white throughout.
Meanwhile, in a large non-stick skillet over medium heat, saute the onion and green pepper in oil 5 to 6 minutes or until soft.
Add rice and cook another 2 to 3 minutes, stirring frequently. Add chicken broth, tomatoes and saffron or turmeric and stir to mix thoroughly.
Cover and simmer over low heat 20 to 25 minutes. Add green peas and cooked chicken and cook an additional 10 minutes.

Serve immediately.


Calories: 300 cal
Protein: 28 gm
Carbohydrates: 27 gm
Total Fat: 8 gm
Saturated Fat: 2 gm
Polyunsaturated Fat: 3 gm
Monounsaturated Fat: 2 gm
Cholesterol: 62 mg
Sodium: 89 mg
Potassium: 370 mg
Calcium: 36 mg
 
CHEESY OVEN-FRIED CHICKEN
Serves 4; 4 chicken strips per serving


Vegetable oil spray
2 cups bite-size, low-fat cheddar-cheese-flavored crackers
1/2 to 3/4 teaspoon dried basil
1/8 teaspoon black pepper
1 pound boneless, skinless chicken breasts or turkey breast tenderloins, all visible fat removed
2 tablespoons skim milk

Preheat oven to 400: F. Spray a shallow baking pan with vegetable oil.
Place crackers, basil and pepper in a large plastic bag with a tight-fitting seal (leave end open so air can escape) and use a rolling pin to crush the crackers. Or place crackers, basil and pepper in the work bowl of a food processor fitted with a metal blade and process until finely crushed; transfer to large plastic bag. Set aside.
Rinse chicken or turkey and pat dry. Cut into 16 strips, about 1x3-inches each. Dip chicken or turkey in milk. Add chicken or turkey strips, a few pieces at a time, to bag with cracker mixture. Seal bag and shake until chicken or turkey is coated. Place coated chicken or turkey in a single layer on prepared baking pan.

Bake, uncovered, 5 to 7 minutes, or until chicken or turkey is tender and no longer pink.
Cheesy Chicken Nuggets: Prepare recipe as above except cut chicken or turkey into bite-size pieces. Bake, uncovered, in a preheated 400:F oven about 5 minutes, or until tender and no longer pink.


Calories: 212 cal
Protein: 27 g
Carbohydrates: 14 g
Total Fat: 5 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 62 mg
Sodium: 292 mg
 
HEALTHFUL MACARONI AND CHEESE
Serves 4; 1 cup per serving

6 cups water
1 9- or 10-ounce package frozen no-salt-added vegetables
1 7 1/4-ounce package macaroni and cheese dinner mix
1/4 cup skim milk
1/4 cup nonfat or low-fat sour cream
1/4 teaspoon dried Italian seasoning (optional)
1/4 teaspoon black pepper (optional)
1/2 cup shredded low-fat cheddar cheese

In a large saucepan, bring water to a boil over high heat. Add vegetables and macaroni, reserving the cheese-sauce mix. Return to a boil. Reduce heat, cover and simmer 7 to 10 minutes, or until vegetables are tender-crisp and macaroni is tender. Drain.

Return macaroni mixture to saucepan. Place over medium heat and stir in milk, sour cream and reserved cheese-sauce mix from package. Heat through, about 3 to 5 minutes. If desired, stir in Italian seasoning and pepper.

Sprinkle each serving with 2 tablespoons shredded cheese.

Calories: 281 cal
Protein: 15 g
Carbohydrates: 43 g
Total Fat: 5 g
Saturated Fat: 3 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 1 g
Cholesterol: 12 mg
Sodium: 337 mg
 
MEAT LOAF WITH ROASTED VEGETABLES
Serves 4


1/4 cup plain dry bread crumbs
1/4 cup fat-free milk
Egg substitute equivalent to 1 egg, or 1 egg
1/2 pound lean ground beef (90% lean)
1/2 pound ground skinless chicken breast
1/4 cup finely chopped green onions (2 to 3)
1/4 cup finely chopped celery
1/2 teaspoon dried oregano, crumbled
1/4 teaspoon ground sage
1/4 teaspoon salt
1/8 teaspoon pepper
4 medium potatoes, cut into 1-inch chunks
4 medium carrots, cut into 1/2-inch slices
1 medium onion, cut into 8 wedges
Vegetable oil spray
2 tablespoons barbecue sauce

Preheat oven to 3500 F.

In a medium bowl, combine bread crumbs, milk, and egg substitute. Add beef, chicken, green onions, celery, oregano, sage, salt, and pepper. Mix well.

In a shallow baking dish or pan, pat meat mixture into a 7 W 3 W 2-inch loaf. Arrange vegetables around loaf. Spray vegetables with vegetable oil spray.

Bake, uncovered, for 1 hour stirring vegetables once. When meat is almost done and vegetables are almost tender, warm sauce.

Pat meat loaf and vegetables with a paper towel to remove any grease. Transfer meat loaf and vegetables to a serving plate. Spoon barbecue sauce over meat loaf.

Calories: 296
Protein: 30 g
Carbohydrates: 29 g
Total Fat: 6 g
Saturated Fat: 2 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 64 mg
Sodium: 387 mg
 
OVEN FRENCH FRIES
Serves 8


4 large potatoes
2 tablespoons peanut or safflower oil

Scrub potatoes and cut into long strips, about 1/2-inch wide. Drop into ice water, cover and chill 1 to 2 hours in refrigerator. Remove strips from water and dry thoroughly.

Place strips and oil in a deep bowl and toss until all potatoes have a light coating of oil.

Preheat oven to 475 F.

Spread fries in a single layer in a shallow baking pan. Place in oven for 30 to 35 minutes. Stir fries occasionally to brown on all sides.
Variations: Flavor fries with any salt-free seasoning such as garlic powder, lemon-pepper seasoning, sesame seeds, cumin or chili powder. Or, use your favorite freshly ground herbs.


Calories: 130
Protein: 2 g
Carbohydrates: 23 g
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 7 mg
 
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