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Chef Jamie stopped by the 69 News kitchen on Friday, April 18.
Mrs. T's Vegetarian vegetables soup for 8 Servings: 8
3/4 cup mixed vegetables
1/4 cup diced tomatoes -- with juice
4 cups vegetable broth
24 mini pierogie
1/4 teaspoon thyme -- dry
1/4 teaspoon vegetable oil
1/4 teaspoon salt and pepper
Sauté mixed vegetables in oil until tender Add vegetable broth and simmer for 5 minutes Add diced tomatoes in juice Add thyme / adjust seasoning with salt and pepper to taste Add Pierogie frozen. When they become tender serve 3 Pierogie with broth and vegetables Per Serving (excluding unknown items): 92 Calories; 2g Fat (20.7% calories from fat); 3g Protein; 15g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 868mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Vegetable; 1/2 Fat. Black Bean Brownies
Servings: 15
1 can black beans (15.5 oz)
1 box brownie mix
Non stick spray
Pre-heat oven to 350 degrees
Pour bean and liquid into blender
Add to brownie mix
Spoon onto sprayed 9x9 baking pan
Bake per directions on box
Per Serving: 103 Calories; 3g Fat (28.0% calories from fat); 1g Protein; 18g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 93mg Sodium.
NOTES : This simple recipe reduces fat content of regular brownie and increases the fiber and protein
Eat well Granola Servings: 16 1/3 cup boiling water
2/3 cup sugar
1 cup nonfat dry milk powder
2 tablespoons corn syrup
1 tablespoon vanilla extract
1/2 cup rye flakes
1/2 cup barley -- flakes
1-1/4 cups rolled oats
1/2 cup wheat bran
1/2 cup wheat flakes
1/2 cup Wheat germ -- toasted
1/4 cup almond slivers -- sliced
1/4 cup coconut shreds
1 teaspoon salt
2 tablespoons oil
1/4 cup raisins
1/4 cup golden raisins
1/4 cup mango -- diced dry
1/4 cup papaya -- diced dry
1/4 cup pineapple -- diced dry
1/4 cup sunflower seeds -- toasted
1/4 cup flax seeds -- toasted
In medium size bowl, dissolve sugar in water. Stir in dry milk and corn syrup, beat in electric mixer for 2 minutes until smooth and creamy. Cover and refrigerate for 1 hour or overnight. Pre heat oven 300 degrees. In a large mixing bowl, combine all dry oats, wheat flakes, wheat germ, barley flakes, almonds, coconut and salt Add the milk mixture and oil and mix thoroughly. Spread evenly on baking sheet and bake, stirring occasionally, 40-50 minutes, or golden brown Add all other ingredients and bake for 5 minutes longer. Let cool and store in airtight container for up to 2 weeks Per Serving: 219 Calories; 7g Fat (25.5% calories from fat); 7g Protein; 36g Carbohydrate; 6g Dietary Fiber; 1mg Cholesterol; 167mg Sodium. |
