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12/19 - Food Labels - Good and Bad

Updated: Thursday, December 19 2013, 10:01 AM EST

Guest is dietician Anne Marie Egan of Rochester General.

She included these recipes:

1/8 cup olive oil    ¼  teaspoon Worcestershire sauce
2 tablespoons red wine vinegar    3 tablespoons grated Parmesan cheese
1 garlic cloves, minced    Salt (optional) & black pepper to taste
1 tablespoon fresh lemon juice    8 cups Romaine lettuce, washed and torn into pieces
½  teaspoon Dijon mustard    1 cup croutons (see recipe below)

1.    Blend together olive oil, vinegar, garlic, lemon juice, mustard and Worcestershire sauce.  Add 1 tablespoon Parmesan cheese.
2.    Place the romaine in a large bowl.  Season with salt (if using) and pepper.  Drizzle the prepared dressing lightly over the salad; toss to coat evenly.
3.    Add croutons and toss again.  Divide the salad between 8 salad plates; sprinkle with remaining cheese.  Serve.

Yield:  8 servings
1 serving contains:  60 calories, 4 gm fat (mainly the monounsaturated), 4 gm carbohydrate, 15 mg sodium (if you do not use the salt), 2 gm fiber

4 (1-oz) slices Italian bread    Nonstick cooking spray    ½ teaspoon garlic powder

1.    Cut bread into 1-inch cubes.  Place bread cubes on a baking sheet.  Coat bread cubes with nonstick cooking spray and sprinkle with garlic powder.  Toss to coat.  
2.    Bake at 350 degrees for 15 minutes or until lightly browned.

1 cup vanilla yogurt    1 teaspoon finely shredded orange or lemon peel
1 cup light Cool Whip    4 tablespoons orange juice
Combine all ingredients and chill until you are ready to serve.
2 tablespoons of dressing contain: 28 calories, 4 gm carbohydrate, 2 gm fat, 12 mg sodium

Herb Hummus

½ cup fresh parsley leaves    ¼ teaspoon salt (optional)
1/3 cup fresh basil leaves    ¼ teaspoon black pepper
2 tablespoons grated Parmesan cheese    1 (15-oz) can cannelloni beans, drained
1 tablespoon pine nuts    2 cloves garlic
2 tablespoons tahini (sesame seed paste)    2 Tablespoons lemon juice

1.    Place ingredients in a food processor or blender.  Process until smooth.
2.    Serve hummus with vegetables, pita wedges or crackers.

Yield:  1 2/3 cups hummus
1 tablespoon hummus contains:  21 calories, 1.2 gm fat, 2.1 gm carbohydrate, 62 mg sodium (40 mg sodium if you leave out the salt)

Tomato Salsa

3 medium tomatoes, finely diced    Juice of 1 lime
1 jalapeno pepper (ribs and seeds removed), finely diced (to taste)    Pepper to taste
¼ teaspoon salt (optional)
1 chili pepper (ribs and seeds removed), finely diced (to taste)    Oregano or cumin to taste (optional)
Combine all of the ingredients in a medium sized bowl. Taste. If the chilies make the salsa too hot, add some more chopped tomato. If not hot enough, carefully add a few of the seeds from the chilies, or add some ground cumin.
Let sit for an hour for the flavors to combine.
Makes approximately 3-4 cups.

Chocolate Mint Cookies

1 cup flour    3 tablespoons applesauce
½ cup unsweetened cocoa powder    1 teaspoon vanilla
¼ teaspoon baking soda    ¼ teaspoon peppermint extract
½ cup brown sugar or ¼ cup Splenda brown    1 large egg white, lightly beaten
½ cup sugar or Splenda    Nonstick cooking spray
3 tablespoons margarine or butter    

1.    Combine flour, cocoa powder and baking soda in a small bowl, stirring well with a wire whisk.
2.    Combine the brown sugar and next 5 ingredients (through peppermint extract) in a medium bowl; beat with a mixer at high speed for 2 minutes.  Beat in the egg white.  Add the flour mixture; beat at low speed until well blended.
3.    Shape the dough into a 6-inch log. Wrap in plastic wrap and freeze for 1 hour or until firm.
4.    Preheat oven to 350 degrees.
5.    Cut the log into 24 (1/4-inch) slices and place 1-inch apart on cookie sheet sprayed with nonstick cooking spray.
6.    Bake at 350 degrees for 10 minutes.  Remove from pans and cool on wire rack.

Yield:  24 cookies
1 cookie contains:  76 calories, 1.8 grams fat, 1 gram saturated fat, 14 grams carbohydrate, 4 mg cholesterol (if you use the butter) and 33 mg sodium

Chocolate Chip Meringue Cookies

2 egg whites at room temperature    1 teaspoon vanilla
1/8 teaspoon cream of tartar    1/3 cup mini chocolate chips (measure carefully)
¾ cup sugar or Splenda    Sprinkles

1.    Cover a cookie sheet with foil.
2.    Preheat oven to 300 degrees.
3.    Beat egg whites until foamy, then add cream of tartar.
4.    Beat egg whites until soft peaks form and then gradually add sugar/Splenda, beating until stiff peaks form.
5.    Gently fold in vanilla and chocolate chips.
6.    Drop meringue by teaspoons onto cookie sheet.  Lightly dust with sprinkles.
7.    Bake at 300 degrees for 20-25 minutes.  Let cool on a wire rack.

Yield:  30 cookies

12/19 - Food Labels - Good and Bad

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