Weight Loss Support Group Recipes

[WolfyOne]

Better For You Brownies
Dates, the secret ingredient in these lower fat brownies, replaces butter and have a remarkable affinity with chocolate. Ground walnuts give these brownies a rich background flavor

1/2 cup unsweetened cocoa
1/2 cup chopped pitted dates
1 teaspoon instant coffee granules
1/2 cup boiling water
2/3 cup whole wheat flour
1/2 teaspoon baking powder
1/4 teaspoon salt
1/3 cup walnuts toasted *
1 egg
1 egg white
1 cup plus 1 tablespoon sugar, divided
2 tablespoons canola oil
1 teaspoon vanilla extract
1/4 semi sweet chocolate chips

1) Heat oven to 350 F. Coat 8x11 inch baking dish with non stick cooking spray. In medium bowl, combine cocoa, dates and coffee.Add boiling water; stir until cocoa has dissolved. Let stand about 10 minutes or until completely cooled.

2) In food processor, flour, baking powder, salt and walnuts; process until walnuts are ground. Transfer to large bowl.

3) Scrape cooled cocoa mixture into food processor. Add egg, egg white, 1 cup of the sugar, canola oil and vanilla; process until smooth, stopping once or twice to scrape down sides of bowl.

4) Add cocoa mixture to reserved flour mixture; mix with rubber spatula just until dry ingredients are moistened. Stir in chocolate chips. Scrape batter into baking dish, spreading evenly. Sprinkle the remaining 1 tablespoon of sugar evenly over the top.

5) Bake brownies 22 to 25 minutes or until top is firm around edges and just set in center. Let cool in pan on wire rack. Cut into bars**

12 servings
Preparation time: 20 minutes
Ready to serve: 1 hour 15 minutes

Per serving: 185 calories
6.5 g total fat (1.5 g saturated fat) 3 g protein, 32 g carbs, 18 mg cholesterol, 77 mg sodium, 3 g fiber

TIP * To toast walnuts, place in a dry skillet. Cook, stirring constantly, over medium-low heat 3 minutes or until fragrant. Transfer to a small bowl to cool.

TIP ** To prevent brownies from sticking to the knife, spary it with nonstick cooking spray before cutting into the bars.

Nutrition Note: The added bonus of this brownie recipe is fiber. It provides 3 grams of fiber per serving, while a traditional brownie recipe has just 1 gram.

[WolfyOne]

Baked Trout Recipe



Makes 3 servings

One dish High Carb and Protien meal!

Ingredients 3 trout fillet
1 salt and pepper to taste
16 ounce can diced tomatoes
1 teaspoons chopped parsley
1 tbsp garlic powder
1 tbsp lemon juice
1 yellow squash, diced
1 zucchini, diced
1/2 onion, diced
1 red bell pepper, diced
Directions
Preheat oven to 400 F . Spray a 9x13 inch baking dish with 0 calorie cooking spray. Season the trout with salt and pepper to taste, and place in baking dish.


In a large bowl, combine tomatoes, parsley, garlic, lemon juice, squash, zucchini, onion and bell pepper. Spread evenly over the fish.


Bake for 35 minutes, or until fish flakes easily. Serve over brown rice for extra filling.



Amount Per Serving
Calories 199 ,Total Fat 5.6g, Saturated Fat 0.9g,Trans Fat 0.0g, Cholesterol 46mg, Sodium 358mg, Carbohydrates 18.2g, Dietary Fiber 5.3g, Sugars 10.3g, Protein 20.3g, Vitamin A 44% • Vitamin C 148%, Calcium 9% • Iron 1

[WolfyOne]

Fish Tacos

Ingredients:
2 tbsp lime juice
1 tsp cumin
1 tsp olive oil
2 tbsp freshly chopped cilantro
1 pound firm white fish fillets such as halibut or cod
8 corn tortillas

Preparation:
In a small bowl, combine lime juice, cumin, olive oil and cilantro. Place fish in a glass baking dish or in a resealable plastic bag. Add marinade. Cover and marinate in the refrigerator for 15 minutes.
Coat a nonstick baking sheet with cooking spray and preheat oven to 350 degrees.

Place marinated fish on baking sheet and bake for 15-20 minutes, until fish flakes easily with a fork. Alternatively, broil or grill fish, allowing 10 minutes per inch of thickness.

Warm corn tortillas according to instructions on package.

When fish is cooked, cut into strips or chunks and divide among corn tortillas. Add shredded cabbage, low fat or fat free sour cream and salsa for garnish.

Serves 4.

Prep Time: 30 minutes
Cook Time: 15 minutes

Per Serving (without garnish): Calories 329,
Calories from Fat 53, Total Fat 5.9g (sat 0.9g), Cholesterol 36mg, Sodium 72mg, Carbohydrate 40.6g, Fiber 4.5g, Protein 28.5g

[Lady Jewel]

Sounds yummy Thank you for posting it for us.

Originally Posted by WolfyOne

Fish Tacos

Ingredients:
2 tbsp lime juice
1 tsp cumin
1 tsp olive oil
2 tbsp freshly chopped cilantro
1 pound firm white fish fillets such as halibut or cod
8 corn tortillas

Preparation:
In a small bowl, combine lime juice, cumin, olive oil and cilantro. Place fish in a glass baking dish or in a resealable plastic bag. Add marinade. Cover and marinate in the refrigerator for 15 minutes.
Coat a nonstick baking sheet with cooking spray and preheat oven to 350 degrees.

Place marinated fish on baking sheet and bake for 15-20 minutes, until fish flakes easily with a fork. Alternatively, broil or grill fish, allowing 10 minutes per inch of thickness.

Warm corn tortillas according to instructions on package.

When fish is cooked, cut into strips or chunks and divide among corn tortillas. Add shredded cabbage, low fat or fat free sour cream and salsa for garnish.

Serves 4.

Prep Time: 30 minutes
Cook Time: 15 minutes

Per Serving (without garnish): Calories 329,
Calories from Fat 53, Total Fat 5.9g (sat 0.9g), Cholesterol 36mg, Sodium 72mg, Carbohydrate 40.6g, Fiber 4.5g, Protein 28.5g

[WolfyOne]

Jewel, I found this link in an email from my freebie site and thought I would post it here with you in mind because of your diabetes. there are some recipes and info that are in PDF. Can be saved for future use.

http://www.diabetesselfmanagement.com/pdfs/premium.pdf

[Lady Jewel]

Awww Wolfy, youre such a good guy for remembering me Thank you so much.

Originally Posted by WolfyOne

Jewel, I found this link in an email from my freebie site and thought I would post it here with you in mind because of your diabetes. there are some recipes and info that are in PDF. Can be saved for future use.

http://www.diabetesselfmanagement.com/pdfs/premium.pdf

[Spirit Dancer]

So we had the fish tacos and they were really good, we used homemade corn tortillas as to control the sodium, easy and $$$$ wise. Thanks Wolfy

Originally Posted by WolfyOne

Fish Tacos

Ingredients:
2 tbsp lime juice
1 tsp cumin
1 tsp olive oil
2 tbsp freshly chopped cilantro
1 pound firm white fish fillets such as halibut or cod
8 corn tortillas

Preparation:
In a small bowl, combine lime juice, cumin, olive oil and cilantro. Place fish in a glass baking dish or in a resealable plastic bag. Add marinade. Cover and marinate in the refrigerator for 15 minutes.
Coat a nonstick baking sheet with cooking spray and preheat oven to 350 degrees.

Place marinated fish on baking sheet and bake for 15-20 minutes, until fish flakes easily with a fork. Alternatively, broil or grill fish, allowing 10 minutes per inch of thickness.

Warm corn tortillas according to instructions on package.

When fish is cooked, cut into strips or chunks and divide among corn tortillas. Add shredded cabbage, low fat or fat free sour cream and salsa for garnish.

Serves 4.

Prep Time: 30 minutes
Cook Time: 15 minutes

Per Serving (without garnish): Calories 329,
Calories from Fat 53, Total Fat 5.9g (sat 0.9g), Cholesterol 36mg, Sodium 72mg, Carbohydrate 40.6g, Fiber 4.5g, Protein 28.5g

[Corkey]

Our new Food Network mag came today and I found a recipe for Garlic Quinoa. For those not familiar with quinoa, it is a whole grain and is healthier than pasta. Quinoa with Garlic, Pine Nuts and Raisins

Courtesy of Ellie Krieger for Food Network Magazine
Rated: 5 stars out of 5

Cook Time:20 minLevel: EasyYield: 4 serving

Ingredients
1 cup quinoa, rinsed well
1/4 cup pine nuts
2 tablespoons extra-virgin olive oil
2 cloves garlic, thinly sliced
1/3 cup chopped fresh parsley
1/4 cup raisins
1 tablespoon fresh lemon juice
Kosher salt and freshly ground pepper
Directions
Place the quinoa in a saucepan and cook over medium heat until toasted, about 2 minutes. Add 1 3/4 cups water (or use low-sodium chicken broth) and bring to a boil. Reduce the heat to medium-low and simmer, covered, until the liquid is absorbed, 10 to 15 minutes. Remove from the heat and let sit, covered, about 2 minutes.

Meanwhile, toast the pine nuts in a skillet over medium-high heat, stirring, until golden, about 3 minutes; transfer to a plate. Add the olive oil and garlic to the skillet and cook over medium heat, stirring, until golden, about 2 minutes. Transfer the garlic to the plate, reserving the oil.

Fluff the quinoa with a fork. Add the pine nuts, garlic, reserved oil, parsley, raisins and lemon juice. Season with salt and pepper and toss.

Per serving (3/4 cup):
Calories 300;
Fat 15 g (Saturated 2 g);
Cholesterol 0 mg;
Sodium 5 mg;
Carbohydrate 37 g;
Fiber 4 g;
Protein 8 g

[Corkey]

Many of you know I have food allergys to garlic, onions and eggs so I'm only guessing on if it tastes good, but it sure looks good!

[WolfyOne]

Glazed Chocolate-Pumpkin Bundt Cake
16 servings

Active Time: 30 minutes

Total Time: 3 1/2 hours (including cooling time)

Ingredients
Cake
1 cup all-purpose, flour
3/4 cup whole-wheat pastry flour
1 cup granulated sugar
3/4 cup unsweetened cocoa powder, (not Dutch-process)
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1 teaspoon pumpkin pie spice
1/4 teaspoon salt
1 cup nonfat buttermilk
1 15-ounce can unsweetened pumpkin puree
3/4 cup dark brown sugar, packed
1 large egg, at room temperature
1 large egg white, at room temperature
1/4 cup canola oil
1/4 cup light corn syrup
1 tablespoon vanilla extract
Glaze & Garnish
1/2 cup packed confectioners' sugar
1 tablespoon nonfat buttermilk
2 tablespoons mini chocolate chips, or toasted chopped nuts (see Tip)


Preparation
To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.
Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.
Blend 1 cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.
Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.
To glaze & garnish cake: Combine confectioners' sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist.


Tips & Notes
Make Ahead Tip: Prepare through Step 4 up to 1 day ahead. Glaze and garnish (Step 5) shortly before serving. Equipment: 12-cup Bundt pan
Tips: To warm an egg to room temperature, either set it out on the counter for 15 minutes or submerge it (in the shell) in a bowl of lukewarm (not hot) water for 5 minutes.
To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.


Nutrition
Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 13 mg cholesterol; 46 g carbohydrates; 4 g protein; 3 g fiber; 238 mg sodium; 159 mg potassium.

3 Carbohydrate Serving

Exchanges: 3 other carbohydrate, 1 fat