across the fence tasty low calorie recipes – august 2010

across the fence tasty low calorie recipes – august 2010
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Title : across the fence tasty low calorie recipes – august 2010

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Author : Lyn Jarvis
Company : Home
Creationdate : 2010-August-04
Creator : Acrobat PDFMaker 9.1 for Word
Moddate : 2010-August-04
Producer : Adobe PDF Library 9.0
Sourcemodified : 2010-August-04
Title : Quick and Easy Recipes on Across the Fence – January 2008

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Across the Fence
Tasty Low Calorie Recipes – August 2010

1 cup water
1 cup reduced-sodium chicken broth
1 tsp. dried basil
¼ tsp. pepper
Minced fresh basil and crushed red
pepper flakes (optional)


Lyn Jarvis' Recipes
Zucchini Pizza Soup

½ lb. Italian turkey sausage links,
casings removed
1 medium zucchini, sliced
1 cup sliced fresh mushrooms
1 small onion, chopped
1 can (14.5 oz.) no-salt-added
diced tomatoes

In a large saucepan, cook the sausage, zucchini, mushrooms, and onion over medium heat until meat is no
longer pink; drain. Add the tomatoes, water, broth, dried basil and pepper. Bring to a boil. Reduce heat;
simmer uncovered for 15 minutes. Sprinkle with fresh basil and pepper flakes if desired. Nutrition Facts: 1
cup equals 128 calories, 5 g carbohydrate. Diabetic Exchanges: 2 vegetable, 1 medium-fat meat.


Chocolate Orange Cake

2 tsp. plus ⅓ cup baking cocoa, divided
⅓ cup quick-cooking oats
⅔ cup reduced-fat sour cream
⅓ cup sugar, or sugar blend
2 eggs
3 Tbsp. orange juice
2 Tbsp. butter, melted
5 tsp. oil
1 tsp. vanilla extract
⅔ cup all-purpose flour
1 tsp. baking powder

Coat an 8-inch square baking dish with cooking spray and sprinkle with 2 tsp. cocoa; set aside. Place oats
in a small food processor; cover and process until ground. Set aside. In a large bowl, beat the sour cream,
sugar blend, eggs, orange juice, butter, oil, and vanilla until well blended. Combine the flour, baking
powder, baking soda, salt, ground oats, and remaining cocoa; gradually beat into sour cream mixture until
blended. Stir in chocolate chips and orange peel. Transfer to reserved dish. Bake at 350°F for 20 to 25
minutes or until a toothpick inserted near the center comes out clean. Cool completely on a wire rack. For
frosting: In a small bowl, beat cream cheese until fluffy. Add the confectioners' sugar, orange peel, and
juice; beat until smooth. Frost top of cake. (I added extra juice and pulp for more orange flavor.)
Refrigerate leftovers. Nutrition Facts: l piece equals 192 calories, 9 g fat, 22 g carbohydrate. Diabetic
Exchanges: 2 fat, 1½ starch.






½ tsp. baking soda
¼ tsp. salt
¼ cup miniature semisweet
chocolate chips
2 tsp. grated orange peel

Frosting:
4 oz. reduced-fat cream cheese
¼ cup confectioners' sugar
2 tsp. grated orange peel
2 tsp. orange juice


Across the Fence Recipes




Page 1 of 6



1 Tbsp. orange juice
½ tsp. vanilla extract
½ cup reduced-fat whipped topping
2 Tbsp. blueberry preserves
1½ cups fresh blueberries

Blueberry Walnut Bars

⅔ cup ground walnuts
½ cup graham cracker crumbs
2 Tbsp. plus ⅓ cup sugar, divided
⅓ cup old-fashioned oats
3 Tbsp. reduced fat butter, melted
1 pkg. (8 oz.) reduced fat cream cheese

Combine the walnuts, cracker crumbs, 2 Tbsp. sugar, oats, and butter. Press into the bottom of an 8-inch
square baking dish coated with cooking spray. Bake at 350°F for 9 to 11 minutes or until set and edges are
lightly browned. Cool on a wire rack. In a large bowl, beat cream cheese and remaining sugar until
smooth. Beat in orange juice and vanilla. Fold in whipped topping. Spread over crust. In a microwave-safe
bowl, heat preserves on high for 15 to 20 seconds or until warmed; gently stir in blueberries. Spoon over
filling. Refrigerate until ready to serve. Nutrition Facts: l bar equals 167 calories, 9 g fat, 19 g
carbohydrate. Diabetic Exchanges: 2 fat, 1 starch.


Spinach Blackberry Salad

6 cups fresh baby spinach
1 cup fresh blackberries
1 cup cherry tomatoes, halved
1 green onion, sliced
2 Tbsp. chopped walnuts, toasted
2 Tbsp. olive oil
1 Tbsp. balsamic vinegar

In a large salad bowl, combine the spinach, blackberries, tomatoes, onion, and walnuts. In a small bowl,
whisk the oil, vinegar, honey, garlic, mustard, salt, and pepper. Drizzle over salad and toss to coat.
Sprinkle with cheese. Serve immediately. Nutrition Facts: 1 cup equals 116 calories, 8 g fat, 9 g
carbohydrate. Diabetic Exchanges: 1 vegetable, 1 fat, ½ lean meat.


Baked Chicken Cordon-Bleu

4 boneless, skinless chicken breast
halves (6 oz. each)
Salt and pepper to taste
Sage or rosemary to taste

Flatten chicken to ¼-inch thickness; sprinkle with salt, pepper and herbs. Top each with prosciutto and
cheese. Roll up and tuck in ends; secure with toothpicks. Transfer to an 11x7-inch baking dish coated with
cooking spray. Sprinkle with bread crumbs. Bake, uncovered, at 350°F for 35 to 45 minutes or until juices
run clear. Nutrition Facts: l serving equals 291 calories, 10 g fat, 6 g carbohydrate. Diabetic Exchanges: 6
lean meat, ½ fat.



2½ tsp. honey
1 garlic clove, minced
1 tsp. Dijon mustard
¼ tsp. salt
¼ tsp. pepper
⅔ cup crumbled feta cheese

4 thin slices prosciutto or deli ham
½ cup shredded Asiago cheese
¼ cup seasoned bread crumbs


Across the Fence Recipes




Page 2 of 6







Light Lemon Muffins

¼ cup butter, softened

¾ cup sugar
2 egg yolks, save whites
1 tsp. grated lemon peel
1 cup cake flour
1 cup all-purpose flour
1 tsp. baking powder
½ tsp. salt

¼ tsp. baking soda
½ cup lemon juice

½ cup reduced-fat lemon yogurt
4 egg whites

Streusel:
2 Tbsp. all-purpose flour
2 Tbsp. brown sugar
¼ tsp. ground nutmeg
1 Tbsp. cold butter
¼ cup chopped walnuts

In a large bowl, beat butter and sugar until crumbly. Beat in egg yolks and lemon peel. Combine the
flours, baking powder, salt, and baking soda; add to the butter mixture alternately with lemon juice and
yogurt. In a small bowl with clean beaters that have been chilled, beat egg whites until stiff peaks form.
Fold into batter. Coat muffin cups with cooking spray or use paper liners; fill two-thirds full with batter.
For streusel: Combine the flour, brown sugar, and nutmeg; cut in butter until crumbly. Stir in walnuts.
Sprinkle over muffins. Bake at 375°F for 15 to 20 minutes or until a toothpick comes out clean. Cool for 5
minutes before removing from pan to a wire rack. Nutrition Facts: 1 muffin equals 226 calories, 7 g fat,
36 g carbohydrate.

Marinated Beef Stir-Fry

½ cup dry red wine or beef broth
6 Tbsp. olive oil, divided
1 tsp. chili powder
1 tsp. minced garlic
½ tsp. ground cumin
¼ tsp. salt
¼ tsp. ground ginger
¼ tsp. pepper

½ lb. beef flank steak, cut
into ⅛-inch strips
1 medium onion, cut into thin strips
½ cup julienned zucchini
½ cup julienned carrot
½ cup each julienned green and
sweet red peppers

In a large resealable plastic bag, combine the wine or broth, 4 tablespoons oil, chili powder, garlic, cumin,
salt, ginger, and pepper; add beef. Seal bag and turn to coat; refrigerate for at least 12 hours. In a large
skillet or wok, stir-fry the onion, zucchini, carrot, and peppers in remaining oil for 4 to 5 minutes or until
crisp-tender. Remove and keep warm. Drain and discard marinade. Stir-fry beef for 5 to 6 minutes or until
no longer pink; drain. Return vegetables to the pan; stir-fry for 2 to 3 minutes or until heated through.
Yield: 3 servings. Nutrition Facts: 1 cup (prepared with reduced-sodium broth) equals 268 calories, 20 g
fat. Diabetic Exchanges: 2 lean meat, 2 vegetable, 2 fat.

Apple Rice Betty

2 cups apple juice
1½ cups chopped peeled tart
apples (about 2 medium)
1 cup uncooked instant rice


Across the Fence Recipes


½ cup raisins

½ tsp. cinnamon
⅛ tsp. salt
⅓ cup sugar substitute
6 Tbsp. reduced-fat whipped topping



Page 3 of 6

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