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Comment by Frankie Brown on March 27, 2012 at 11:39am

Thanks, Susan. :)

Admin Team Comment by Susan Moser on March 26, 2012 at 7:49pm

Hello, Shared your page. Have a great night!

Comment by Frankie Brown on March 26, 2012 at 3:02pm

Fruited rice pudding

Dietitian's tip:
Make this fruited rice pudding ahead of time, refrigerate and serve cold. Or serve this dessert warm, right from the oven.
By Mayo Clinic staff
Serves 8

Ingredients

2 cups water
1 cup long-grain rice
4 cups evaporated fat-free milk
1/2 cup brown sugar
1/2 teaspoon lemon zest
1 teaspoon vanilla extract
6 egg whites
1/4 cup crushed pineapple
1/4 cup raisins
1/4 cup chopped apricots
Directions

In a medium saucepan, bring 2 cups of water to a boil. Add the rice and cook about 10 minutes. Pour into a colander and drain thoroughly.

In the same saucepan, add the evaporated milk and brown sugar. Cook until hot. Add the cooked rice, lemon zest and vanilla extract. Simmer over low heat until the mixture is thick and the rice is tender, about 30 minutes Remove from the heat and cool.

In a small bowl, whisk together the egg whites. Pour into the rice mixture. Add the pineapple, raisins and apricots. Stir until well blended.

Preheat the oven to 325 F. Lightly coat a baking dish with cooking spray.

Spoon the pudding and fruit mixture into the baking dish. Bake until the pudding is set, about 20 minutes. Serve warm or cold.

Nutritional Analysis (per serving)
Calories 170 Cholesterol 0 mg
Protein 7 g Sodium 85 mg
Carbohydrate 36 g Fiber 1 g
Total fat trace Potassium 254 mg
Saturated fat trace Calcium 320 mg
Monounsaturated fat trace

Comment by Frankie Brown on March 26, 2012 at 3:01pm

Grilled portobello mushroom burgers

Dietitian's tip:
The meaty-textured portobello mushroom is the perfect stand-in for a hamburger. One portobello mushroom has about 30 calories and no fat or cholesterol. By comparison, a 3-ounce hamburger patty has 235 calories, 16 grams of fat and 76 milligrams of cholesterol.
By Mayo Clinic staff
Serves 4

Ingredients

4 large portobello mushroom caps, 5 inches in diameter
1/3 cup balsamic vinegar
1/2 cup water
1 tablespoon sugar
1 garlic clove, minced
1/4 teaspoon cayenne pepper, optional
2 tablespoons olive oil
4 whole-wheat buns, toasted
4 slices tomato
4 slices red onion
2 bibb lettuce leaves, halved
Directions

Clean mushrooms with a damp cloth and remove their stems. Place in a glass dish, stem (gill) side up.

To prepare the marinade, in a small bowl whisk together the vinegar, water, sugar, garlic, cayenne pepper and olive oil. Drizzle the marinade over the mushrooms. Cover and marinate in the refrigerator for about 1 hour, turning mushrooms once.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill or broil the mushrooms on medium heat, turning often, until tender, about 5 minutes on each side. Baste with marinade to keep from drying out. Using tongs, transfer the mushrooms to a plate.

Place each mushroom on a bun and top with 1 tomato slice, 1 onion slice and 1/2 lettuce leaf. Serve immediately.

Nutritional Analysis (per serving)
Serving size: 1 portobello mushroom burger
Calories 283 Cholesterol 0 mg
Protein 8 g Sodium 140 mg
Carbohydrate 46 g Fiber 9 g
Total fat 9 g Potassium 134 mg
Saturated fat 1 g Calcium 203 mg
Monounsaturated fat 5 g

Comment by Frankie Brown on March 26, 2012 at 3:00pm

Chinese noodles with spring vegetables

Dietitian's tip:
To limit the sodium content of this oriental stir-fry, use reduced-sodium soy sauce, which has 25-percent less sodium but all of the taste of its full-sodium counterpart.
By Mayo Clinic staff
Serves 4

Ingredients

1 package (8 ounces) Chinese noodles
1 tablespoon peanut oil
1 tablespoon sesame oil
1 tablespoon grated fresh ginger
2 garlic cloves, finely chopped
2 tablespoons reduced-sodium soy sauce
1 cup small broccoli florets
1 cup fresh bean sprouts
8 cherry tomatoes, halved
1 cup chopped fresh spinach
2 scallions, chopped
Crushed red chili flakes (optional)

Directions

Fill a large pot 3/4 full with water and bring to boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the noodles thoroughly. Set aside.

In a large stockpot or frying pan, heat the oils over medium heat. Add ginger and garlic and stir-fry until fragrant. Stir in the soy sauce and broccoli and continue to cook over medium heat for about 3 minutes. Add remaining vegetables and cooked noodles and toss until warmed through.

Divide the noodles among warmed individual plates and top with crushed red chili flakes, if desired. Serve immediately.

Nutritional Analysis (per serving)
Calories 270 Cholesterol 0 mg
Protein 9 g Sodium 350 mg
Carbohydrate 38 g Fiber 5 g
Total fat 9 g Potassium 564 mg
Saturated fat 2 g Calcium 133 mg
Monounsaturated fat 4 g

Comment by Frances Roe on March 4, 2012 at 8:55pm

Our house has most of us cant eat, hot spice, food, there "Gout", "Divertisculitis", "Gerd", and how to eat is being to be a mystery, high blood pressure, high clolestol,  we hear no red meat, no fish, wheat this , wheat that, we are chickened out , whats left?

skype franroe1943

Admin Team Comment by Susan Moser on March 4, 2012 at 8:02pm

Shared your group.

Have a great week!

Comment by Frankie Brown on December 16, 2011 at 4:51pm

Raspberry chocolate scones

Serves 12

Ingredients

• 1 cup whole-wheat pastry flour
• 1 cup all-purpose flour
• 1 tablespoon baking powder
• 1/4 teaspoon baking soda
• 1/3 cup trans fat-free buttery spread
• 1/2 cup fresh or frozen raspberries
• 1/4 cup miniature chocolate chips
• 1 cup plus 2 tablespoons plain fat-free yogurt
• 2 tablespoons honey
• 1/2 teaspoon sugar
• 1/4 teaspoon cinnamon

Directions

Mix flours, baking powder and baking soda in a large mixing bowl. Cut in buttery spread until crumbly. Add berries and chocolate chips. Mix gently. Mix yogurt and honey together in a small bowl. Add yogurt mixture to flour mixture, mixing until just blended. Place ball of dough on countertop. Knead one or two times. Roll into a 1/2-inch-thick circle. Cut into 12 wedges. Place on lightly greased baking sheet. Mix sugar and cinnamon together in small bowl. Sprinkle over top of scones. Bake at 400 F for 10 to 12 minutes.

Nutritional Analysis

(per serving)

Serving size: 1 scone
Calories	152	Cholesterol	trace
Protein	4 g	Sodium	165 mg
Carbohydrate	23 g	Fiber	2 g
Total fat	5 g	Potassium	95 mg
Saturated fat	1.5 g	Calcium	72 mg
Monounsaturated fat	2.5 g

Comment by Frankie Brown on December 16, 2011 at 4:50pm

Thanks, Michael.

Comment by Frankie Brown on December 16, 2011 at 4:50pm

Thank you, Susan! :)

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