Untitled Page

Prep: 15 min, Cook: 5 min, plus refrigeration time.
1-1/4 large avocados
1/8 tsp. lime juice
3/4 medium tomato\raw
3/4 small red bell pepper\raw
3/4 tsp. ground coriander
3/4 tsp. ground cumin
2-3/4 Tbs. fresh coriander leaves, chopped
3/4 medium red onion\raw, finely chopped
1-3/4 Tbs. olive oil
1/8 tsp. hot red pepper sauce

Cut avocados in half, remove seed, and peel. Finely chop flesh and transfer to mixing bowl. Add lime juice and toss lightly. Cut tomato in half horizontally and squeeze gently to remove seeds, chop finely. Remove seeds and membrane from pepper and chop finely. Place ground coriander and cumin in a small pan over medium heat. Stir 1 minute to enhance fragrance and flavor; cool. Add all ingredients to avocado in bowl and gently combine, so that the avocado retains it shape and is not mashed. Refrigerate until required. Serve at room temperature with corn chips or tortilla chips.

Per serving: calories 277, fat 25.7g, 77% calories from fat, cholesterol 0mg, protein 3.2g, carbohydrates 13.6g, fiber 7.5g, sugar 3.6g, sodium 18mg, diet points 6.7.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.7, Fruit: 0.7, Bread: 0.0, Lean meat: 0.0, Fat: 5.3, Sugar: 0.0, Very lean meat protein: 0.0

Prep: 10 min, Cook: 10 min.
1/2 cup plus 2 Tbs. apple juice
1/4 cup apple butter
1 Tbs. molasses
1/4 cup dark raisins
1/4 tsp. orange zest
1/8 tsp. ground cinnamon
1/8 tsp. ground nutmeg
1/8 tsp. brown sugar

Combine all ingredients and add to a saucepan. Bring to boil over low heat, reduce heat, and then simmer for about 5-6 minutes. Serving size about 1/4 cup.

Per serving: calories 97, fat 0.2g, 2% calories from fat, cholesterol 0mg, protein 0.6g, carbohydrates 25.1g, fiber 0.8g, sugar 23.5g, sodium 4mg, diet points 2.3.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.8, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.7, Very lean meat protein: 0.0

Prep: 10 min, Marinate: 45 min, Cook: 10 min.
1/2 bag porcini mushrooms, or 1/4 lb. fresh mushrooms, chopped
2 Tbs. lite soy sauce
1/4 cup vegetable stock
2 Tbs. fresh ginger, minced
3 cloves garlic, minced
1 lb. carrots\cooked, sliced
1 lb. tofu, thinly sliced
1 Tbs. vegetable oil
1 lb. snow peas\cooked, thawed if frozen
1 bunch scallions, cut into 1 inch pieces

Cover dried mushrooms with hot water. Let soak 15 minutes. Drain mushrooms through a sieve, reserving liquid. Rinse mushrooms and chop. Combine next 6 ingredients in a bowl and marinate 30 minutes. Heat oil in a heavy skillet or wok over medium-high heat. Add tofu mixture and stir-fry 3-4 minutes. Add remaining ingredients and reserved mushroom soaking liquid. Stir-fry 3-4 minutes or until carrots are tender.

Per serving: calories 221, fat 9.4g, 36% calories from fat, cholesterol 0mg, protein 15.1g, carbohydrates 22.6g, fiber 9.0g, sugar 10.1g, sodium 365mg, diet points 3.9.

Dietary Exchanges: Milk: 0.0, Vegetable: 2.2, Fruit: 0.0, Bread: 0.6, Lean meat: 0.0, Fat: 1.5, Sugar: 0.0, Very lean meat protein: 1.1