Friday, June 18, 2010

Low Calorie Ideas for Covered Dishes

Here are a few ideas you can use if you are asked to bring a dish to a barbeque!

Strawberry vinaigrette
(Enjoy with Arugula salad)
Strawberries1 tablespoon apple cider vinegar1 tablespoon lemon juiceStevia to tasteDash of saltDash of cayenne (optional) Fresh ground black pepper to tasteStevia to taste

Combine all ingredients in food processor. Puree until smooth. Pour over fresh arugala or green salad. Garnish with sliced strawberries and freshly ground black pepper. Variations: use as a marinade or sauce for chicken.
Makes 1 serving (1 fruit)
No Crust Apple Pie

Mexican Salsa
Boil red tomatoes and one chili pepper. When tomatoes are soft, pull the skin off. Put the tomatoes and chili pepper in blender with plenty of water and lots of salt. Vary the flavor using any of the following- garlic, sugar, cilantro, onion, thyme, oregano.
There are literally hundreds of variations for this and every Mexican Salsa starts here! Can also add hamburger/sausage, parmesan, mushrooms, etc to make an Italian sauce!

Garlic Chicken
100g chicken (400g chicken - 4 servings)
Diced onion
3-5 cloves garlic - unpeeled & left whole
Juice of half lemon
Black pepper to taste

Preheat oven to 350.
Heat non-stick saucepan over MED.
Add the onion. Stir constantly until tender. 5-10 mins.
Transfer onions to glass baking dish.
Place chicken atop onions.
Squeeze on lemon juice & sprinkle with pepper.
Place garlic around and on the chicken.
Cover tightly either with lid or aluminum foil.
Cook for 30-45 mins or until chicken is no longer pink.
Note: You don't have to eat the onions as your veggie (it's primarily for flavor). Just eat the chicken and add veggie of your choice.

BBQ Sauce
2 strips of fat-free turkey bacon, chopped fine (or see substitutions)
1 small onion, minced
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 small can (6 oz) tomato paste
1 can (12 oz) diet (sugar-free) cola - Stevia-sweetened
1/4 cup sugar-free catsup
3 T mustard
1 Tablespoon Worcestershire sauce
1 pinch ground cloves
Hot sauce to taste
1/2 cup of water

Pan-fry the turkey bacon. Add onion and cook over medium flame for about 4 minutes. Add garlic clove and stir. Add the remaining ingredients including the water. Stir. Allow to simmer for 20-30 minutes.
To adjust flavor at this point, use any of the following: vinegar, sweetener (liquid works best,) or hot sauce. Note: sweetener will tone down spiciness.
Makes approx. 10 servings of 1/4 cup with approx 15 - 30 calories, and 1 gram of fiber, depending on products used.

No Crust Apple Pie

What you need
Large glass deep dish baking dish with a lid
Fresh Apples
¼ cup granulated stevia
½ tsp nutmeg
½ tsp cinnamon
¼ cup of water
2-3 small slices of real butter

Mix stevia, nutmeg and cinnamon in a separate bowl.
Slice apples (with or without peel) and layer in class baking dish with stevia mixture. Fill to about ½ inch from top. Pour ¼ cup water into dish and top with a couple small slices of real butter. Cover and bake at 350 until tender.

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