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 A bunch of stuff from a hungry girl locked ina cubical!

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Posts : 36
Join date : 2008-02-18

PostSubject: A bunch of stuff from a hungry girl locked ina cubical!   Wed Feb 27, 2008 12:43 am

Sauté of Sugar Peas and Shiitake Mushrooms with Tarragon

(makes 4 servings)

1 teaspoon (5 ml) olive oil
1/4 small red onion, 1 ounce (30 g) cut into thin slices
1 clove garlic, minced
8 ounces (240 g) sugar snap peas, strings removed
3 ounces (90 g) shiitake mushrooms, stems removed, sliced thin
2 tablespoons (30 ml) fresh tarragon, chopped
fresh ground pepper

1. Heat the olive oil in a non stick skillet over medium heat. Add the red onion and garlic and stir for one minute. Stir in the peas and mushrooms. Cook for 3 to 4 minutes until the peas are crisp cooked.
2. Stir in the tarragon. Add pepper to taste and serve immediately.

Per serving: 47 calories (24% calories from fat), 2 g protein, 1 g total fat (0.2 g saturated fat), 7 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 3 mg sodium
Diabetic exchanges: 1/2 carbohydrate (bread/starch)

Linguine with Portobello Mushrooms and Broccoli

(makes 4 servings)

1/2 pound (225 g) dried linguine
1 tablespoon (15 ml) olive oil
3 garlic cloves, minced
3/4 pound (340 g) broccoli florets, cut into bite-sized pieces
2 portobello mushrooms, 3/4 pound (340 g), cut in half and sliced thin
3 tablespoons (45 ml) dry white or red wine (you may substitute water or low-sodium canned beef broth)
2 14 1/2-ounce (822 g) no salt added canned chopped tomatoes
1/4 teaspoon (1.25 ml) crushed red pepper flakes
1/2 teaspoon (2.5 ml) salt (optional)
1/2 cup (118 ml) packaged fresh basil leaves, roughly chopped
1/2 cup (118 ml) pasta water
1/4 cup (25 g) grated Parmesan cheese

1. Bring a large pot of lightly salted water to a boil and cook the pasta to al dente, according to package directions.
2. Meanwhile, heat the oil in a large nonstick skillet. Add the garlic, broccoli, and mushrooms. Cook over high heat, stirring for 2 minutes, until mushrooms begin to wilt. Reduce heat to low and add the wine, tomatoes, and crushed red pepper flakes. Cook, simmering slowly for 2 minutes, stirring twice. Add the basil and stir.
3. Drain the pasta, reserving 1/2 cup (118 ml) pasta water. Add to the sauce, increase heat and boil for 1 minute to reduce slightly.
4. Divide the pasta between 4 plates. Top with sauce and sprinkle with the cheese. Serve immediately.

Per Serving: 365 calories (17% calories from fat), 16 g protein, 7 g total fat (2.0 g saturated fat), 61 g carbohydrate, 7 g dietary fiber, 5 mg cholesterol, 169 mg sodium
Exchanges: 3 carbohydrate (3 bread/starch), 3 vegetable, 1 fat

Apple Pear Pie

(makes 12 servings)

3 firm Granny Smith or other tart apples
3 firm but ripe Red Bartlett pears
2 1/2 tablespoons (37.5 ml) fresh lemon juice
1/4 cup (48 g) sugar
1/2 teaspoon (2.5 ml) ground cinnamon
3 tablespoons (45 ml) no sugar added apricot preserves
1 prechilled 9-inch (23 cm) unbaked pastry shell

1. Preheat oven to 425°F (220°C).
2. Peel and core the apples and pears; thinly slice. Gently toss with the lemon juice, 2 tablespoons (24 g) of the sugar, and the cinnamon. Alternate the apple and pear slices, arranging them in slightly overlapping in concentric circles. Sprinkle the fruit with the 2 remaining tablespoons (24 g) of sugar.
3. Bake for 15 minutes, reduce oven heat to 375°F (190°C), and continue to bake for another 30 to 40 minutes or until the fruit and crust are golden.
4. In a small saucepan, heat preserves. Brush over the top of the hot fruit. Cool pie before serving.

Per serving: 152 calories (28% calories from fat), 2 g protein, 5 g total fat (0.4 g saturated fat), 27 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 25 mg sodium
Exchanges: 2 carbohydrate (1 bread/starch, 1 fruit), 1 fat

Banana Chocolate Parfaits

(makes 4 servings)

1 cup (227 g) plain low-fat yogurt
1 0.8-ounce (24 g) box sugar-free chocolate pudding mix
2 medium bananas, 6 ounces (180 g) each, peeled
1 teaspoon (5 ml) fresh lemon juice
1/4 cup (18 g) reduced-fat frozen dairy whipped topping
unsweetened cocoa powder
1 tablespoon (15 ml) chopped walnuts
4 fresh Bing cherries with stems for garnish (optional)

1. In a food processor or blender, combine yogurt and pudding mix until smooth.
2. Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice
3. Place 2 banana quarters in each of 4 dessert parfait glasses or goblets. Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.
4. Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if using.

Per serving: 138 calories (18% calories from fat), 4 g protein, 3 g total fat (1.3 g saturated fat), 25 g carbohydrates, 2 g dietary fiber, 4 mg cholesterol, 336 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1/2 bread/starch, 1 fruit)

Fresh Fruit Slush

(makes 4 servings)

1 1/2 cups (225 g) chopped fresh fruit or unsweetened frozen fruit of your choice
8 to 10 ice cubes

1. Using a food processor or blender, blend the fruit until smooth.
2. While machine is running, add the ice cubes one at a time until the mixture takes on a slushy consistency. Pour into glasses and serve immediately.

Per serving: 25 calories (6% calories from fat), trace protein, trace total fat (0 saturated fat), 6 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 0 sodium
Diabetic exchanges: 1/2 carbohydrate (fruit)

Whoo ok I'm done now- and my stomach is angry. Lol
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