Raptor Pack

Barracks - Low Calorie Recipes

CheeseBall - Mar 29, 2008 - 09:48 AM
Post subject: Low Calorie Recipes
serves 4

Rusty's Beef, Spinach and Egg Scramble
Prep: 10 min, Cook: 10 min.

* 1 tsp. olive oil
* 1 small onion, chopped
* 1 lb. lean ground beef
* 1 clove garlic, minced
* 10 ounces frozen chopped spinach, thawed and squeezed dry
* 4 eggs
* 1/2 tsp. basil
* 1/4 tsp. hot red pepper sauce
* 2 Tbs. grated Parmesan cheese

Heat oil in a heavy nonstick skillet over medium high heat. Sauté onion about 3 minutes, stirring often, until softened. Add ground beef and garlic. Cook 5 minutes, stirring often to break up meat, until browned. Add spinach and cook 1 minute, stirring often. Reduce heat to medium. Beat eggs, basil, hot sauce and salt and pepper to taste in a medium bowl. Add egg mixture to skillet and cook about 1 minute, stirring often, until eggs are set. Sprinkle cheese over top and serve immediately.

This recipe serves 4 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 4 only.

Per serving: calories 310, fat 16.6g, 49% calories from fat, cholesterol 230mg, protein 32.3g, carbohydrates 7.4g, fiber 3.0g, sugar 2.2g, sodium 244mg, diet points 7.5.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.3, Fruit: 0.0, Bread: 0.0, Lean meat: 4.2, Fat: 1.0, Sugar: 0.0, Very lean meat protein: 0.0Per serving:

The recommended wines are: Sauvignon Blanc, Pinot Noir, or Merlot.





Cranberry Pork Chops
Prep: 15 min, Cook: 15 min.


* 3/4 tsp. unsalted butter
* 3/4 tsp. oil
* 4 boneless pork loin chops, 1/2 inch thick
* 2/3 cup onion, chopped
* 3-1/2 Tbs. carrots, peeled and chopped
* 2/3 cup plus 3 Tbs. chicken stock
* 1 Tbs. plus 1 tsp. sugar
* 1 Tbs. plus 1 tsp. red wine vinegar
* 1/3 cup cranberries

Heat butter and oil in a heavy nonstick skillet over medium high heat. Brown chops 1 minute per side. Set aside. Sauté onions and carrots 5-7 minutes until brown and tender. Return chops to pan and add stock. Cover, reduce heat to low and simmer 10-12 minutes, until pork is cooked throughout. Remove chops and keep warm. Add remaining ingredients. Cook 4-5 minutes until cranberries pop. Return chops to skillet and cook until pork is heated throughout. Serve sauce over chops.

Per serving: calories 170, fat 6.1g, 33% calories from fat, cholesterol 54mg, protein 19.7g, carbohydrates 8.3g, fiber 0.9g, sugar 6.8g, sodium 226mg, diet points 4.2.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.5, Fruit: 0.1, Bread: 0.0, Lean meat: 0.2, Fat: 0.9, Sugar: 0.2, Very lean meat protein: 2.5Per serving:

The recommended wines are: Gewürztraminer, Burgundy, or Cabernet Sauvignon.


Blue Cheese Mashed Potatoes
Prep: 10 min, Cook: 15 min.

* 3/4 lb. potatoes, peeled and cut into 1 inch cubes
* 1 Tbs. unsalted butter
* 1-1/2 Tbs. milk
* 2 Tbs. blue cheese, crumbled

Place potatoes in a steamer basket over boiling water. Cover saucepan and steam 12-15 minutes or until tender. Drain, reserving some of the cooking liquid. Add remaining ingredients and salt and pepper to taste. Mash potatoes with an electric mixer or potato masher until smooth, adding some reserved cooking liquid if too thick.

Per serving: calories 137, fat 4.4g, 28% calories from fat, cholesterol 12mg, protein 3.1g, carbohydrates 21.8g, fiber 2.0g, sugar 1.7g, sodium 69mg, diet points 3.2.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 1.3, Lean meat: 0.1, Fat: 0.8, Sugar: 0.0, Very lean meat protein: 0.0Per serving:

Cheers Cheese
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