HOME MADE “FAGE” YOGURT

 

 

 

 

 

Mal (my hubby) has made this 3 or 4 times now and it’s terrific!

 

Equipment:

Glass or pottery bowl

Microwave

Instant-read thermometer – (candy thermometer)

100 watt bulb for the oven

 

To make 5 cups:  ( we actually double this each time and make it a BIG container)

 

1 quart milk – whole, 2% or skim

1 1/2 cups dry milk (powdered milk)

1/2 cup plain Stoneyfield yogurt (has the most active cultures)

1 T. Sugar

 

In glass or pottery bowl, thoroughly mix together the quart of milk, powdered milk and sugar.  This will be a very rich milk mixture.

 

Heat in microwave for 3 minutes and then at 1 minute intervals until reaches 180 degrees.  Check after each minute.  After it reaches 180 degrees, let it cool to 105-110 degrees (takes about 30 to 60 minutes).

 

When reaches proper temp. stir the 1/2 cup yogurt up to make sure the active cultures are evenly distributed and then add to milk mixture.  Make sure the milk mixture and yogurt culture are well blended the cover the bowl with plastic wrap or a plastic bag and place in oven with 100  watt lightbulb and turn oven light on.  LEAVE IT FOR 14 TO 15 HOURS.  Chill in refrigerator for 2 – 3 days.  This sets the yogurt and thickens it.

 

BE SURE TO SAVE 1/2 CUP FOR START OF NEXT BATCH.

FROZEN FRUIT TART

Give this one a try!

2 to 2 14 cups low-fat vanilla yogurt

9 inch ready-made graham-cracker crust

12 oz. fresh blackberries (can use any berry really)

1. Whip yogurt and pour into piecrust

2.  Use back of spoon to smooth out evenly and place in freezer for 3 to 4 hours.  Remove and place berries on top.  Refreeze for at least 20 minutes.

Serves 8 for 180 calories, 27 g carbs, 4 g protein, 7 g fat  PLUS it’s actually healthy!!!

SPAGHETTI SQUASH WITH VEGETABLES AND BACON

I LOVE this really low-calorie recipe!!  The entire recipe (THEY say it’s 6 servings) is 678 calories (or 113 calories per cup).  I could eat 1/3rd easily which is 226 calories!

 

1 – 2 1/2 pound spaghetti squash (I used about 3 pounds)

1 1/2 cup chopped broccoli (next time I’m using zucchini)

1/2 chopped red pepper 

2 cloves garlic, minced

1/4 tsp. salt

1/4 tsp. pepper (I used red pepper)

1 tsp. dried basil leaves

2 Roma tomatoes, seeded and chopped

3 slices turkey bacon, cooked until crisp and crumbled

1/3 cup shredded Parmesan cheese

Pierce the squash 3 or 4 times with a sharp knife.  Microwave for 5 or 6 minutes until tender.  When it’s cool enough to handle, cut in half and remove seeds.  Using the tines of a fork, scrape out the flesh so it forms “spaghetti like” strands.  Set aside the flesh.

Combine broccoli, red pepper, garlic, salt and pepper in a 2 1/2 to 3 quart saucepan.  Add 1/4 cup water.  Cover and heat to a boil over medium-high heat.  Reduce heat to medium and cook, covered, 3 minutes or until broccoli is just tender-crisp.  Stir in squash strands, dried basil, tomatoes and crisp bacon.  Cover and cook just until heated 1 or 2 minutes.  Spoon into bowl; toss gently with Parmesan cheese!  Enjoy!

I liked this even better the next day.  I actually did the squash early in the morning and chopped up the vegetables and then it took no time to make in the evening.  One cup has 5 grams of protein and 1 gram fiber and 4 grams of fat!!

SIMPLE, BUT SIMPLY DELICIOUS BREAKFAST

This is just so easy even a kid could do it – and soooo good AND only 95 calories,

2 g fat and 14.5 g of protein!

                1/2 cup of Egg Beaters (or other egg substitute) 

                1 Laughing Cow Light Spreadable Cheese Wedge

 Spray a microwave safe mug lightly with nonstick spray and pour in the Egg Beaters.  Cut the cheese wedge into pieces and add them to the mug.  Cover and microwave for about a minute.  Stir gently and return for another 30 – 45 seconds or until set.  Have it with a piece of fruit for a perfect breakfast!!!  Hey, it even makes a great between meal, low-cal snack!

HEALTHY, LOW CAL, VEGETABLE CHILI!

 This one is chuck full of vegetables, both canned and fresh and a cup in only about 125 calories (I say “only” because it depends on how much vegetables you put in – I put in MORE than the recipe calls for).  With 6 grams of protein and 7 grams of fiber per cup – it’s my FAV!!

Start out with a LARGE pot – this makes lots and lots and freezes great.

• 1 each yellow, red and green pepper
• 2 medium onions

Chop the above in 1/2 inch squares

• 1 zucchini (about 10 oz)
• 1 yellow squash (about 10 oz.)

Cut zucchini and squash lengthwise in quarters and then in 1/2 inch slices.

Cook peppers and onions in 1/4 cup water over medium heat until tender (add more water if needed) and add zucchini, squash and..

• 2 to 2 1/2 tablespoons chili powder
• 1 to 2 tsp. salt (or to taste)
• 1/2 tablespoon ground red pepper

Cook all abovd 10 more minutes and then add

• 3 cans diced tomatoes
• 2 cans pinto beans (with liquid)
• 2 cans black beans (with liquid)
• 1 or 2 cans Rotel diced tomatoes
• 1 can corn
• 1 can mushrooms
• 1 can string-beans

Over high heat bring all to boil.  Reduce to medium and simmer, uncovered for about 20 minutes.  THIS IS BEST THE NEXT DAY WHEN FLAVORS HAVE BLENDED.  ENJOY!!!  Freeze in 1 cup ziploc bags for a quick lunch or dinner.

MY NEW FAVORITE BREAKFAST!

Try this one when you’re really hungry and want something filling and nutritious!

1/2 cup cooked oatmeal (I use steel cut oats and make a “batch” and keep it in the refrigerator for fast breakfasts)

1/2 cup canned pumpkin

1/2 cup egg beaters or 1 egg (beaten)

1/2 tsp. pumpkin pie spice

3 pack Splenda (or to taste)

Mix all together and pop in microwave for about 1 1/2 to 2 minutes (until egg done).  Enjoy!  About 180 calories – 17 gm. protein – 2 gm. fat and 7 gm. fiber  YUMMMM

CHEESE SOUP FOR A CHILLY DAY!

Since we’re in the middle of winter (yes, even here in Tucson) here’s my favorite soup recipe.  It’s easy, it’s fast, it’s low calorie, it’s HOT and spicy, it’s delicious!

2 pounds mixed frozen veggies

3 to 4 cups low sodium chicken broth

10 oz. light velvetta cheese

1 can Rotelle Tomatoes 

Heat all over medium heat until cheese melts, stir often!  Enjoy!!  If you heat it too fast and too high the cheese will curdle – doesn’t look great but still tastes great!  Try it – you’ll love it!

MARINATED VEGGIES

1/5th of recipe (about 1 cup) is only 57 calories, 1 g. fat, 7 mg. sodium, 14 g. carbs, 1.5 g fiber, 10 g sugars, 1.5 g protein!!

PERFECT FOR SNACKS!  BETTER AFTER MARINATING A COUPLE OF DAYS!

INGREDIENTS:

1 large cucumber thinly sliced

1 medium-sized red pepper; thinly sliced

1 cup thinly sliced red onion

1 medium-sized zucchini; halved lengthwise and cut into 1/2 inch strips

1 cup Balsamic Vinegar (an 5 calorie per T. brand)

1 tsp. olive oil

4 packets SPLENDA (or 2 1/2 T. SPLENDA Granular)

1 cup water

salt and pepper; to taste

DIRECTIONS:

Combine all vegetables in a plastic container with lid.  In a  separate container, combine and mix vinegar, oil, Splenda and water.  Pour marinade over veggies, cover and place in fridge for at least 24 hours.  Season to taste.  Fantastic!

BRAISED APPLES AND ONIONS

This is one of my favorite dishes that I make every year for Thanksgiving.  TRUST ME it’s great and I get compliments all the time.

INGREDIENTS:

1/2 cup firmly packed brown sugar

1/2 tsp. ground cinnamon

1/4 tsp. salt

2 Tbl. margarine

2 medium onions, sliced and separated into rings

4 large apples (about 1 1/2 pounds) cored and cut into 12 slices each

INSTRUCTIONS:

Combine first 3 ingredients in a bowl; stir well and set aside.  Melt margarine in nonstick skillet over medium high heat.  Add onions, saute 5 minutes or until crisp tender.  Add apples and brown sugar mixture; cover and cook 18 minutes, stirring occasionally.  Uncover and cook additional 4 minutes or until tender.

This serves 8 and is good hot or cold.  I make it ahead and freeze it and just warm it in microwave or oven.

CALORIES: 115       FAT; 3 GM.   FIBER: 2.6 GM    SODIUM: 110 MG  SUGAR: 18.8    PROTEIN: .6 GM

CRUSTLESS PUMPKIN PIE

This is one of our favorites!  Mal makes it and, when we’re looking for something sweet AND nutritious, we have this!  We keep the ingredients in the house at all times.

1 – 15 oz. can pumpkin

8 egg whites (or the equivilent of Egg Beaters)

8 oz. 1% milk (or can actually use water)

1 1/4 cups Splenda (or more to taste)

4 to 5 tsp. pumpkin pie mix

1 tsp. pure vanilla extract

Spray a 10″ GLASS pie pan with cooking spray.  Mix all ingredients and pour into pan.  Put into pre-heated 450 degree oven for 20 minutes. REDUCE HEAT TO 350 and bake another 40 to 50 minutes until set.

1/4 of the pie is 100 calories.  Since it has milk, pumpkin (fruit or vegetable) and egg whites we sometimes just split it and count it as a lunch!!  Enjoy and let me know (in comments) how you like it.