Saturday Beefcake: Healthy Repast


Soul Slaw

(8 servings)

1/2 cup reduced-fat
mayonnaise
1/2 cup plain fat-free yogurt
1/4 cup apple cider vinegar
2 teaspoons sugar
2 tablespoons Dijon mustard
1/8 teaspoons salt
1 teaspoon celery seeds
Pepper to taste
1 large head green cabbage, julienned
2 medium raw carrots,
grated




1. Combine mayonnaise, yogurt, vinegar, sugar, mustard, salt, celery seeds and pepper in a small bowl and mix well.
2. Combine cabbage and carrots in a large bowl. Add dressing, toss well and refrigerate for at least 1 hour before serving.

Per serving: 108 calories, 3 grams protein, 14 grams carbohydrates,
5 grams fat, 1 gram saturated fat,
6 milligrams cholesterol, 4 grams dietary fiber, 216 milligrams sodium.





Skillet Peach Upside-Down Cake
Makes 10 servings

1/3 cup reduced-fat
margarine
1/2 cup brown sugar
1/2 cup sugar
1 16-ounce can sliced peaches, packed in their own juice
4 maraschino cherries, sliced
1 cup egg substitute
2/3 cup fat-free (skim) milk
1 1/2 cups flour
3 teaspoons baking
powder
1/8 teaspoon salt




1. Heat oven to 350º F. Melt margarine and sugars in a small saucepan until sugar is dissolved. Remove from the heat.
2. Drain peaches and place them in the center of a heavy ovenproof skillet or 9-inch cake pan, forming a circle. Sprinkle cherries on top.
3. Add egg and milk to the sugar mixture. In a separate bowl, combine flour, baking powder and salt. Add flour in increments to the sugar mixture and mix well.
4. Pour the batter over peaches and bake for 40 minutes.

Per serving: 215 calories, 5 grams protein, 42 grams carbohydrates,
3 grams fat, 1 gram saturated fat,
0 grams cholesterol, 1 gram dietary fiber, 189 milligrams sodium.

Recipes from Real Health Magazine from Summer 2005.

For inspiration here is a young man named David, who is more than adequate in providing some.

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