Mustard and Chive Vinaigrette – RECIPE

This Vinaigrette has a very nice flavor for use on Salads, of all kinds, and it also goes well with strong Fish dishes, such as Salmon.

We got the recipe from a fellow camper who served it to us one night in Arizona.
Her husband was diabetic and had a heart problem, and she said that it was Low-Fat, Low-Carb and Low-Sugar. 

She wrote down the recipe for us, and we evolved it, over time, to this.

INGREDIENTS:

4              tbs.        Red Wine Vinegar

2              tbs.        Spicy Mustard

2              tbs.        Water

1              tbs.        Honey

4              tbs.        Chives (greens, chopped )

2              tbs.        EVOO (Olive Oil)

1              tsp.        Dry Mustard

1              tsp.        Black Pepper, Rough Ground

1/2         tsp.        Salt, Kosher

1              clove     Garlic, minced

DIRECTIONS:

1.       Combine the Vinegar, Water, Mustard and Honey in a bowl and blend together well.

2.       Add the Oil, slowly and blend into the mixture.

3.       Add the Chives, Garlic, Salt, Dry Mustard, and Black Pepper, and then blend the mixture together well.

4.       You can use this Vinaigrette right away, or let it sit for a few hours to allow the flavors to combine.

5.       Just shake and use this Vinaigrette.

NOTE: This recipe yields around 2/3-cup of Vinaigrette dressing, and a serving size is 1-tablespoon

NUTRITIONAL INFORMATION:

Calories-               21

Total Fat-             1.8 g

Sat. Fat-               0.3 g

Cholesterol-         95.3 mg

Carbohydrates-   1.3 g

Fiber-                  0.1 g

Sugars-               1.1 g

Protein-               0 g

OMELET with MUFFIN - RECIPE

Breakfast, as everyone knows is the most important meal of the day for many of us.   

But, when you are trying to control your weight, you need to balance that fact with the knowledge that you need to keep certain levels of your breakfast, like Calorie, Fat, Carb, Salt, Sugar and Fiber content within certain bounds.

  This recipe is a REAL FOOD  meal recipe. It is an actual Omelet that my wife made for me recently, and has a good combination of the key nutrients that you need every day, while minimizing the levels of some of the nutrients.

INGREDIENTS:

2              large      Eggs, scrambled

2              oz.         Canadian Bacon, sliced

2              tbs.        Cheddar Cheese, shredded

2              tbs.        Onion, White, chopped

1/4          med.      Tomato, chopped

1/2                        English Muffin, Low calorie, Low Fat

1              pinch     Salt

1/4           tsp.       Black Pepper

DIRECTIONS:

1.       Break the eggs and scramble together in a bowl and then pour into a small lightly greased sauté pan.

2.       When the eggs are about half cooked, place the Onion, Cheese, Salt and Pepper evenly over one half of the cooking Omelet.

3.       Fold the empty half of the Egg over to cover the other half of the Omelet.

4.       Cook the omelet until the bottom is done and then flip and cook the other half for one or two minutes.

5.       Remove the Omelet from the heat, and place onto a plate, then spread the tomato pieces over the Omelet.

6.       Toast the one half of an English Muffin and lightly spray the top with a non-fattening Butter flavored spray.

7.       Serve Hot.

NUTRITIONAL INFORMATION:

Calories-               331

Total Fat-             17.2g

Sat. Fat-               7.1 g

Cholesterol-         472.8g

Sodium-               909.3g

Carbohydrates-    16.4g

Fiber-                  3g

Sugars-                3.6g

Protein-               30.4g

TUNA SALAD Salad - RECIPE

REAL FOOD: This is one of my Real Food Recipes. It really gives you a Healthy alternative for lunch when you need to put something together fast that will fill you up and at the same time, make those taste buds happy. 

It is really low in Calories and Fat, and the Sugar level is good.

     

 

       

 INGREDIENTS:

1          medium      Tomato, fresh, cubed

1/8        cup           Onion, white, chopped

4-1/2     oz.            Tuna, Albacore, Low Sodium, in water, (1-can)

1          tbs.            Mayonnaise, Chol. Free, Fat Free

1          large          Egg, Hard Boiled

1          medium     Cucumber, fresh, peeled, sliced

1          medium     DILL Pickle Spear, chopped,

2          cups          Lettuce, Iceberg, chopped large

DIRECTIONS:

1.          In a bowl combine the Tuna, Pickle, Mayonnaise, Onion, and chopped Egg, blending well.

2.        Place the chopped Lettuce onto a plate and add the Tuna Salad in the middle of the plate.

3.        Spread the cubed Tomatoes evenly over the plates ingredients

4.        Chill and serve with your favorite healthy Salad Dressing.

NOTE: Just watch the Salt! You will notice that there is no added salt in the recipe and it still has a Sodium level of almost 300 mg. It tastes great without added Salt, but if you must add some, keep it at a minimum, for your health’s sake.

NOTE: This is one of those recipes that, when you are really hungry, you can easily double and still have a healthy, Low-Calorie and Low-Fat Dish.

NUTRITIONAL INFORMATION:

Calories:              151

Total Fat:             4.2 g

Sat.Fat:               0.9 g

Cholesterol:         128.5 mg

Sodium :              298.1

Carbohydrates:    9.9g

Fiber:                  2.6 g

Sugars:               5.8 g

Protein:              19.8 g

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