Big Fat blueberry muffins Pg. 26

Ingredients:

• 1 cup whole wheat flour
• 1 cup fresh blueberries
• 1/2  cup light vanilla soy milk
• 1/4  cup sugar-free pancake syrup
• 1/4 cup fat-free liquid egg substitute
• 1/4 splenda no calorie sweetener
• 3 tablespoons brown sugar
• 2 tablespoons light whipped butter or light buttery spread, room temperature
• 2 tablespoons no-sugar-added applesauce
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon salt

Directions:

Preheat oven to 400 degrees

In a medium mixing bowl, combine flour, splenda, brown sugar, baking powder, and salt, stirring until mixed well.

In a large mixing bowl, combine soy milk, syrup, egg substitute, butter, applesauce, and vanilla extract.  Using an electric mixer or a whisk, mix until throughly blended.  Don't worry if butter bits do not break up completely.

Add dry ingredients in the first mixing bowl to wet ingredients in the large mixing bowl and mix until completely blended.  Then fold in blueberries.

Line a 6-cup pan ( or half a 12-cup pan) with baking liners and/or spray with nonstick spray.
Evenly distribute batter among the 6 cups.

Bake in the oven for about 22 minutes, until a toothpick inserted into the center of a muffin comes out clean. Enjoy!

Nutrition Facts:

Makes 6 servings

• 137 calories
• 2.25 g fat
• 269 mg sodium
• 26.5 carbs
• 3 g fiber
• 7.5 g sugars
• 4 g protein

Rating: ***

Notes:
I doubled the batter to make a dozen muffins for a quick snack. I lined my muffin pan which was a bad idea, the paper stuck, so I do not recommend it, save the liners for cupcakes. The picture above is from my second batch where I replaced the blueberries with raspberries.

SWEET CINNAMON PITA CHIPS

INGREDIENTS:

• 1 whole pita
• 1 teaspoon splenda no calorie sweetener (granulated)
• 1/2 Teaspoon cinnamon

DIRECTIONS:

Preheat oven to 350 degrees.

In a small dish, combine splenda and cinnamon. Mix well and set aside.

Slice pita into six wedges.  Carefully open up each wedge and separate into two triangles.

Lightly spray a baking sheet with non stick.  Arrange triangles flat on the sheet with the inner part of the pita facing up.

Cover pita triangles with a 1- second spray of butter-flavored spray.  Immediately sprinkle with Splenda-Cinnamon mixture.  Give pita triangles another 1-second mist of butter-flavored spray.

Bake in the oven for 5-7 minutes, or until triangles are crispy.

NUTRITION FACTS:

• Serving: One pita ( approx.12 chips)
• Calories: 144
• Fat: 2.5 g
• Sodium: 290 mg
• Carbs: 27.5 g
• Fiber: 6 g
• Sugars: 1 g
• Protein: 5 g 

NOTES:

For the recipe, turn to page 117 in the Hungry girl 200 under 200.  These taste great, I paired them with cool whip free.  It makes a great snack or dessert.

KEEP IN MIND

1 tablespoon mayonnaise=90 calories

1 tablespoon honey=58 calories

1 tablespoon real maple syrup=52 calories

1 teaspoon olive oil= 40 calories

1 teaspoon unsalted butter= 40 calories

1 tablespoon brown sugar= 35 calories

1 tablespoon white sugar= 25 calories

1 tablespoon ketchup= 15 calories

1 tablespoon soy sauce= 10 calories

1 tablespoon balsamic vinegar= 10 calories

1 teaspoon dijon= 5 calories

1 tablespoon capers= 5 calories

1 teaspoon sriracha hot chili sauce= 5 calories

6 cornichons= 5 calories

1 teaspoon yellow mustard= 0 calories

1 tablespoon rice wine vinegar= 0 calories

1 tablespoon red wine vinegar= 0 calories

1 teaspoon horseradish= 0 calories

1 teaspoon tabasco= 0 calories

1 teaspoon worcestershire= 0 calories

Recipe Of The Day: Gazpacho Pg.17

INGREDIENTS:

• 2 small english cucumbers, diced
• 2 beefsteak or other large tomatoes, cored and diced
• 1 small red onion, coarsely chopped
• 2 garlic cloves, minced
• 2 red bell peppers, cored, seeded and coarsely chopped
• 1 tablespoon sherry or red wine vinegar
• 3 1/2 cups low-sodium tomato or V8 juice
• 1 cup water
• 1/3 cup chopped fresh dill, cilantro or basil leaves (optional)
• 1/4 cup feta cheese, crumbled

DIRECTIONS:

Place the cucumbers, tomatoes, onion, garlic and peppers in a bowl and toss to combine.  Remove half the mixture and place in the bowl of a food processor fitted with a steel blade and pulse 2 to 3 times until chopped and combined.  Return to the bowl. 

Add the vinegar, tomato juice and water and stir to combine

Cover and refrigerate for at least 2 hours and up to overnight.  Serve garnished with additional herbs, if desired, and feta. 

NUTRITION FACTS:

• Calories: 103
• Calories from fat: 19
• Fat: 2.1g
• Saturated Fat: 1.2g
• Cholesterol: 7 mg
• Sodium: 110 mg
• Carbohydrates: 19.4g
• Dietary Fiber: 3.4g
• Protein: 4.5g

Fab-five banana pancake minis pg.10

Ingredients:

• 1/4 cup whole-wheat flour
• 1/4 cup mashed ripe banana (about half a banana)
• 3 tablespoons fat-free liquid egg substitute
• 1 tablespoon light vanilla soy milk 
• 1/4 teaspoon baking powder
• 1/8 teaspoon vanilla extract
• 1 no-calorie sweetener packet (splenda)
• Dash of salt
• Dash of cinnamon

Directions:

In a small bowl, combine all dry ingredients (flour, baking powder, sweetener, salt and cinnamon) until mixed well.

In a separate bowl, combine mashed banana with all wet ingredients (egg substitute, soy milk, and vanilla extract) until mixed throughly.

 Combine dry and wet ingredients, and stir thoroughly. Bring a large pan sprayed with nonstick spray to medium heat.  Pour batter in the pan to form five mini pancakes.  Once pancakes begin to look solid, after about 1 minute, gently flip.

Cook for an additional minute, or until both sides are lightly browned and insides are cooked through. Then plate' em up and enjoy!

Nutrition Facts:

Recipe makes one serving which is 5 mini pancakes

• 185 calories
• 1g fat
• 343 mg sodium
• 37 g carbs
• 5 g fiber
• 7.5 g sugars
• 9.5 g protein 

RATING: ***

NOTES:  I doubled the recipe, just make sure that when doing so the serving size remains the same in order to keep the calories the same.  Now that you have these low calorie pancakes , make sure that you don't over indulge with the typical toppings, (butter and syrup). Opt for a buttery  spray, a light syrup, or even berries.  The pancakes were very heavy, so if you want, add a little more liquid to make them smoother, they were Delish. I also Added one more splash of soy milk to make it batter a little thinner.

Found this flour in the organic section of stop and shop, tastes great.

Recipe of the day: Chicken Soup With Lemon Zest And Fresh Thyme Pg.16

INGREDIENTS:

• 1 Small onion, coarsely chopped
• 3 Carrots, halved lengthwise and thinly sliced
• 2 Celery stalks, halved lengthwise and sliced
• 10 cups low-sodium chicken stock
• 1 Bay leaf
• Freshly grated zest of 1/2 lemon, or more to taste
• 1 1/2 cups shredded or diced cooked chicken
• 1 tablespoon fresh thyme leaves

DIRECTIONS:

Place the onion, carrots, celery and 1/4 cup stock in a large stockpot over medium heat and cook until the vegetables are tender, 10 to 15 minutes.  Add the remaining stock and bay leaf and cook over low heat for 1 hour.

Add the lemon zest, Chicken and thyme and serve or cover and refrigerate for up to 3 days.

NUTRITION FACTS:

• calories: 97
• calories from fat: 11
• fat: 1.2 g
• Saturated fat: 0g
• Cholesterol: 27 mg
• Sodium: 165 mg
• Carbohydrates: 6.1 g
• Dietary Fiber: 1.3g
• Protein: 14g

Recipe of the day: GINGER MELON SOUP

Pg. 15

Serves 4, About 2 Cups Per Serving

Ingredients:

• 1/2 cantaloupe, peeled, seeded and chopped
• 1/2 honeydew melon, peeled, seeded and chopped
• 7/8 cup plain low-fat yogurt
• 1 1/2  tablespoons peeled, finely chopped fresh ginger root
• 1 tablespoon fresh lime juice
• 1 teaspoon freshly grated lime zest
• Fresh mint leaves

Directions:

Place all ingredients but mint into a food processor with a steel blade. Process until smooth, transfer to a container and refrigerate for 1-4 hours. Garnish with Mint.

Nutrition Facts:

• Calories: 100
• Calories from Fat: 10
• Fat: 1.1g
• Saturated fat: 0.6g
• Cholesterol: 3 mg
• Sodium: 69 mg
• Carbohydrates: 20.5g
• Dietary Fiber: 1.5g
• Protein: 3.9g

This recipes looks very refreshing, I am definitely  going to try this on  a nice hot summer day.