1. Fabulous
Zucchini Burgers
2. Fennel with Orange Sauce
3. Fettuccine Alfredo with Broccoli
4. Fire
and Ice
5. Fluffy Peach Cake
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1. Fabulous Zucchini Burgers
INGREDIENTS:
1 lb. lean ground beef
2 medium zucchini, coarsely grated
1/2 cup finely chopped onion
2 tsp. dill weed
2 tsp. dry mustard
1-2 jalapenos, minced (for extra spunk add a splash of
jalapeno juice)
salt & pepper to taste
4 slices cheese of choice (optional)
4 large hamburger buns
Garnishes - mustard, mayonnaise, onions, lettuce,
tomatoes, bacon, peppers, etc...
DIRECTIONS:
Mix first six ingredients together, add salt and pepper
to taste, and form four patties. Grill until
desired doneness is reached, placing one slice of cheese
on each burger when they are turned. Serve with
desired garnishes.
What is really great about this recipe is that you get a
BIG hamburger with more flavor than you can imagine.
Suddenly, a BBQ is heavenly and healthy! Nutrition
aside, this is the best burger you'll ever make!
Source: Recipe Ross
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2. Fennel with Orange Sauce
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
Ingredients:
4 tsp. olive oil
1 clove garlic, crushed
2 mediumfennel bulb, trimmed and sliced
1/2 cup fresh orange juice
2 tsp. orange zest
1/2 tsp. corn flour
1/4 cup slivered almonds or pecan pieces, toasted
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Heat oil in a heavy nonstick frying pan over medium
heat. Cook garlic and fennel about 5 minutes, stirring,
until fennel is tender. Remove from heat and keep warm.
Combine orange juice, zest, and corn flour in a saucepan
over high heat, stirring, until mixture boils and
thickens slightly. Pour sauce over fennel. Serve
sprinkled with almonds.
Per Serving: calories 145, fat 9.1g, calories from fat
56%, protein 3.5g, cholesterol 0.0mg, dietary fiber 4.8g
Nutrients Exchanges
Calories 145 Milk Exchanges 0.0
Protein 3.5g Vegetable Exchanges 1.4
Carbohydrates 14.5g Fruit Exchanges 0.2
Dietary Fiber 4.8g Bread Exchanges 0.0
Sugar 4.0g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 9.1g Lean Meat Exchanges 0.2
Saturated Fat 1.1g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 6.4g Fat Exchanges 1.7
Poly-unsaturated Fat 1.5g
% Calories from Fat 56%
Cholesterol 0.0mg
Sodium 62.3mg
Vitamins Minerals
Vitamin A 22.2IU Calcium 87.0mg
Thiamin (B1) 0.4mg Copper 1.0mg
Riboflavin (B2) 0.5mg Iron 1.3mg
Niacin (B3) 1.2mg Magnesium 49.4mg
Vitamin B6 0.7mg Manganese 0.5mg
Vitamin B12 0.0mcg Phosphorus 110.3mg
Vitamin C 32.1mg Potassium 618.4mg
Vitamin E 4.0IU Selenium 0.4mcg
Folate 46.9mcg Sodium 62.3mg
Pantothenic Acid 0.4mg Zinc 0.7mg
Source: Nubella
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3. Fettuccine Alfredo with Broccoli
Steamy pasta could be just what you had in mind
From, "To
Market, To Market...A Collection of Kentucky
Recipes," published in cooperation with your Daily
InBox newsletter.
INGREDIENTS:
8 Tablespoons olive oil
1 package (8 ounces) broccoli florets, cooked
2 large onions, minced
1 clove garlic, minced
2/3 cup whipping cream
1 pound fettuccine, cooked
3/4 cup grated Parmesan cheese
Salt
Pepper
TO PREPARE:
1. Heat oil in non-aluminum skillet over medium
high heat. Add broccoli and saute.
2. Remove broccoli with slotted spoon and set
aside.
3. Add onions to oil and saute until golden.
4. Add garlic and cook one additional minute.
5. Stir in cream. Increase heat and boil
until sauce is reduced by one-third.
6. Add cooked fettuccine, broccoli, one-half cup
Parmesan cheese, salt, and pepper. Toss
thoroughly.
7. Sprinkle remaining Parmesan on top. Serve
immediately.
SERVINGS: 4 - 6
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4. Fire and Ice
INGREDIENTS:
2 large cucumbers, peeled, quartered lengthwise and
seeded
2 - 3 small serrano chilis, seeded and diced
2 green onions
1/4 cup fresh mint leaves
Salt
White pepper
DIRECTIONS:
Roughly dice the cucumbers, not too small, about
1/2" square. Place them in a colander or strainer
in the sink and lightly salt. Let drain for at least 20
minutes. This removes the excess water from the
cucumbers.
While the cucumbers are draining, seed and dice the
serrano chilis, and mince the green onions, including
the green part. Chop the mint just before mixing.
Pat the cucumbers dry with a kitchen or paper towel. Mix
with the chopped ingredients and add white pepper to
taste. Chill 5 minutes for the flavors to blend.
Source: Recipe Ross
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5. Fluffy Peach Cake
INGREDIENTS:
1 package super-moist light yellow cake mix for 2-layer
cake (with no-cholesterol recipe directions)
One 16-oz can sliced peaches in peach juice
One 8-oz container frozen light whipped topping, thawed
1 package sugar-free vanilla-flavor instant pudding and
pie filling for 4 servings
DIRECTIONS:
Work Time: 1 hour 25 minutes
Total Time: 2 hours
Preheat oven to 350 degrees F.
Spray three 8-inch round cake pans with nonstick cooking
spray.
Prepare cake mix as label directs, following
no-cholesterol recipe. Spoon batter evenly into cake
pans.
Bake about 25 minutes or until toothpick inserted in
center of cake comes out clean.
Cool cakes in pans on wire racks 10 minutes. Remove
cakes from pans; cool cakes completely on wire racks.
While cake is baking, drain peach juice into large bowl;
coarsely chop peach slices. To juice in bowl, add
whipped topping, pudding mix, and chopped peaches,
stirring gently to combine.
Refrigerate peach mixture, covered, until ready to
assemble cake.
When cake is cool, place 1 cake layer on cake plate;
spread with 3/4 cup peach mixture.
Top with second layer; spread with 3/4 cup peach
mixture.
Place third layer on top.
Frost top and side of cake with remaining peach mixture.
Refrigerate cake until ready to serve.
Source: Recipe Ross
