|
Cut The Fat & Spice-Up Your Food (Fat Isn't The Only Source of Flavor!)
|
|
Megan's Cinnamon Chocolate Chip Oatmeal Cookies Salmon
Fillets In Spinach-Orange Salad With Sesame
Using Herbs & Spices With All Basic Foods By Milo Miloradovich Flavors and seasonings are matters of personal tastes and choices. We've come a long way in developing new seasonings and flavors since Confucius wrote, "Few there are who can distinguish flavors" (450 B.C.). And we can certainly take issue with that statement now and replace it with the old nursery rhyme: "Some like it hot, some like it cold; some like it in the pot, nine days old." The perfect flavor or combination of flavors for you may not be the favorite flavoring or seasoning for another. But this is just where the joy of experimenting and discovering new flavors comes in. Both herbs and spices lend themselves to unlimited imagination when they are used with careful judgment. Herbs, either singly or in combination, make the most simple, everyday foods more palatable and appetizing. As the real seasoning qualities and aromas of the individual herbs and spices become more familiar through daily use, it becomes quite easy to develop new flavor combinations. Art in any activity is achieved only through sincere and repeated practice. Just reading about something never made anyone an expert, but a little faithful effort pays tremendous dividends. Though there can be no rigid and set rules in the art of using herbs effectively, there are a number of suggestions which will serve as guideposts to attaining an ease and skillfulness in their use. They will assist you in securing more delicious and delectable results with all foods, ranging from the simplest everyday dishes to the most complicated creations of prima donna chefs and sophisticated gourmets. There are two important seasoning fundamentals in using herbs and spices:
The aromatic and volatile oils inherent in herbs and spices are often stronger than the natural flavors of most foods. When too much of the herb or spice is used, the real flavor of the food is destroyed and lost. All seasoning is meant to add to the deliciousness of food and not to overpower it. For the most effective results:
Some homemakers and cooks will suggest that dried herbs should be added to the food about a half-hour before it has finished cooking, otherwise the true flavor will be lost. It's the author's belief, however, that his experience has been in savoring the delicious results and delectable tastes of foods in which the dried herbs have been blended and included at the beginning of cooking. It is the release and the blending of the volatile oils of the herbs with the other seasonings and food, during the cooking process, which give the delicate aromas and unusual flavors. Through judicious and frequent use one learns the pungency of certain herbs in comparison to the delicacy of others, and experimenting with them can be a never-ending source of delight. Source: The Art of Cooking With Herbs & Spices ~ A Handbook of Flavors And Savors, ©1950 by Milo Miloradovich.
The Healing Power of Culinary Herbs Health-conscious cooks have long known that the liberal use of herbs and spices is one of the best ways to trim both fat and salt from your dishes. Why? These seasonings can add so much flavor that no one will notice that fat and salt were reduced. Now researchers are discovering that many culinary herbs and spices are also rich in health-promoting phytochemicals, providing an even better reason to expand your seasoning horizons. For instance, oregano, rosemary, sage, thyme, orange and lemon rinds, ginger, garlic turmeric, celery seed, caraway and many other common seasonings have been found to contain antioxidants, cancer-fighting compounds, and other beneficial chemicals. The compounds in ginger can soothe an upset stomach, prevent motion sickness, and help fight inflammation. And garlic can help fight cardiovascular disease, cancer, and infections. These are just a few examples of the healing powers of culinary herbs and spices. So as you prepare your healthy low-fat dishes, experiment with herbs and spices. You will not only open up a whole new world of flavors, but you will also reap the many health benefits that these wonderful foods have to offer. Source: Secrets of Cooking for Long Life, ©1999 by Sandra Woodruff, RD.
At Home With Herbs The freshest herbs are the ones you grow yourself. Herb gardening can fit into any lifestyle, from the city to the country, and the benefits extend beyond the culinary. Gardening is fun; it can help you save money and the plants you grow will fill your home with beauty and soothing scents. They make thoughtful and personal gifts, as well. With the right presentation, any meal can become a fine-dining experience. Wow your guests with the perfect herbal garnish -- or use your creativity to turn meals for your family into special events. If possible, the garnish should already be included in the dish and be relevant to its flavor. For example, when you serve Lemon Verbena Pecan Loaf, garnish each serving with sprigs of lemon verbena. Home-made spice blends make excellent gifts for friends who like to cook. Be sure to enclose a copy of your favorite corresponding recipe to get them started. An excellent gift to yourself is an aroma therapy right out of your kitchen cupboard. Using your mortar and pestle or rolling pin, crush marjoram leaves to a powder and sprinkle them in your bath water. You'll smile to yourself as you slide down under the marjoram-scented bubbles. Marjoram symbolizes your loved ones' happiness both in this life and beyond. Magic Herbs Spice Blends To make the blends below, grind all ingredients in blender or food processor. Store the spice blend in an airtight container away from heat. Use them as a shortcut for adding an ethnic flavor to your meals!
Cajun Spice Blend
Yield: 1-3/4 Cups
Greek Spice Blend
Yield: 1/4 Cup
Italian Spice Blend
Yield: 1/3 Cup
Mexican Spice Blend
Yield: 1/4 Cup
Poultry Spice Blend
Yield: 1/2 Cup
Health claims on the front of a label can be very misleading. Don't buy it before checking the Nutrition Facts Label for specific nutrition information. Often, fat-free products are loaded with calories. And it's the total number of calories that you really need to watch. Here are some other labeling terms and what they mean by law:
Source: Eat Great, Lose Weight, by Jane Kirby, RD, and David Joachim, ©2000 by Rodale Inc.
|
The secret weapons to tasty low-fat cooking are
herbs and spices. Just cutting fat, salt, or sugar from a recipe isn't the solution to eating happily as well as healthfully. Salt, fat and sugar provide flavor and, when they’re left out, the taste suffers. So if you take something out, you have to put something else in. Enter herbs and spices. Herbs are especially effective in giving any food more depth and complexity, especially if they are fresh. A general rule of thumb for using fresh herbs is to double the amount a recipe calls for of the dried form. Herbs and spices not only boost the flavor and richness of any dish, they provide great health benefits. They are rich in powerful phytochemicals, natural substances that can protect against a wide range of cancers, heart disease and other chronic illnesses. Turmeric, for example, gets its yellow color from curcumin, which in cell studies slowed the proliferation of prostate cancer cells. Other studies show protection against cancers of the colon, skin and mouth. Researchers also believe turmeric may be protective against heart disease and Alzheimer's AICR
1 Tbsp. cumin powder In a medium bowl, combine cumin,
cinnamon, allspice and turmeric. Sprinkle chicken lightly with salt and pepper, then stir
into spice mixture until surfaces are evenly covered with spices. Refrigerate for 30
minutes.
PIZZA
CASSEROLE WITH OREGANO Nonstick cooking spray Preheat oven to 350°F. Coat a 9- x 13-inch baking pan with cooking spray; set aside. Boil noodles according to package directions. Rinse and drain well. Coat skillet with cooking spray. On medium heat, brown ground beef and turkey, stirring often; drain fat. Add remaining ingredients except mozzarella cheese. Mix until blended evenly and simmer 10 to 15 minutes. Fold in noodles. Place mixture in prepared baking pan, spreading evenly. Sprinkle top with mozzarella cheese. Bake for 30 minutes or until golden brown and bubbly. Makes 10 Servings. Per (1-cup) Serving: 289 Cal; 8 g Total Fat (3 g Sat Fat); 15 g Carb; 94 mg Cholesterol; 244 mg Sodium; 36 g Protein; <1 g Dietary Fiber; 192 mg Calcium. Exchanges: 1 Starch; 32 Very Lean Meat; 2 Lean Meat Substitutes; 2 Fat.
GARDEN
HERB BISCUITS Vegetable spray Preheat oven to 450°F. Lightly spray a baking sheet with vegetable oil. Set aside. In a medium bowl, stir together all ingredients except milk. Add milk. Stir just until a soft dough forms. If dough is sticky, gradually stir in more baking mix (up to 2 Tablespoons) to make dough easier to handle. Drop dough by tablespoonfuls onto prepared baking sheet. Bake for 8 to 10 minutes or until biscuits are lightly browned on top. Remove biscuits from baking sheet and cool slightly on a wire rack. Makes 12 Biscuits. Tip: You can freeze any leftover biscuits. Simply defrost and reheat in microwave before serving. Per Biscuit: 74 Cal; 1 g Total Fat; 14 g Carb; 00 mg Cholesterol; 121 mg Sodium; 2 g Protein. Exchanges: 1 Starch.
CHICKEN
STUFFING CASSEROLE 1 package (8-ounces) poultry-flavored
stuffing Place stuffing in a 2-quart baking dish. Soak mushrooms and tomatoes in hot water for 12 minutes, or until soft. Drain and chop. Stir into stuffing. Preheat oven to 450°F. Warm oil in a medium skillet over medium heat. Add onion and celery. Cook 5 minutes, or until soft. Add to stuffing along with broth, raisins, parsley, rosemary and pepper. Mix well. Cover, and bake 30 minutes, or until heated through. Makes 8 Servings. Sodium Alert! This recipe is not suitable for those on sodium restricted meal plans. Per Serving: 164 Cal; 3 g Total Fat; 31
g Carb; 15 mg Cholesterol;
ROASTED
VEGETABLE WRAPS 4 large portobello mushrooms, sliced
1/4-inch thick Preheat oven to 400°F. In a large roasting pan, combine mushrooms, bell peppers, zucchini, yellow squash, carrots, oil, vinegar, and salt. Toss to coat. Bake, stirring occasionally, 20 to 30 minutes, or until vegetables are tender and browned. meanwhile, soak tomatoes in hot water 10 minutes, or until soft. Drain, and finely chop. In a medium bowl, combine tomatoes, yogurt, ricotta, garlic, and black pepper. Warm tortillas in a microwave oven 15 to 20 seconds. Spread one-sixth (1/6) of yogurt mixture onto a flour tortilla. Spoon 1/6 of vegetable mixture along the center of tortilla. Sprinkle vegetables with some basil. Fold like an envelope to form a closed package. Cut in half on the diagonal. Repeat with remaining ingredients. Makes 6 Wraps. Sodium Alert: This recipe is not suitable for those on a sodium restricted meal plan. Per (1 Wrap) Serving: 267 Cal; 8 g Total Fat; 39 g Carb; 2 mg Cholesterol; 511 mg Sodium; 4 g Fiber; 11 g Protein. Exchanges: 3 Veg; 2 Bread; 2 Fat.
CUCUMBER-YOGURT-MINT SOUP 1 large cucumber Peel the cucumber; cut in half lengthwise. Scoop out and discard seeds. Cut cumber into 1/2-inch slices. In a blender container or food processor bowl, combine the cucumber, yogurt, lime juice, honey, cumin and salt. Cover and blend or process until smooth. If desired, blend in milk to thin soup. Stir in fresh mint. Transfer cucumber mixture to a storage container. Cover and chill for 2 to 24 hours. Stir before serving. If desired, garnish each serving with additional fresh mint. Makes 4 Servings. Per Serving: 81 Cal; 1 g
Total Fat (1 g Sat Fat); 15 g Carb; 3 mg Cholesterol; 185 mg Sodium; 4 g Protein; 1 g
Fiber; 12 g Sugar. Exchanges: 1/2 Milk; 1 Veg. FRUIT VERDE 1 cup honeydew melon balls or cubes In a large bowl combine honeydew melon, grapes, and pear. Peel and thinly slice 2 of the kiwifruits. Gently stir kiwi slices into melon mixture. Cover and chill until ready to serve. For syrup, peel and cut up the remaining kiwi. In a blender container combine cut-up kiwi, mint, and grape juice. Cover and blend until smooth. Transfer to a bowl. Cover and chill for 1 hour. To serve, pour the syrup over chilled melon mixture; toss gently to coat. If desired, garnish with additional fresh mint. Makes 8 Servings. Per Serving: 61 Cal; 00 g Total Fat; 14
g Carb; 00 mg Cholesterol; 4 mg Sodium; 2 g Fiber; 1 g Protein; 12 g Sugar.
Exchanges:
MEXI TAMALE
PIE Bean Filling: 1 Tbsp oil Crust: 1-1/2 cups yellow cornmeal Spray a 9- x 13-inch baking dish with nonstick cooking spray; set aside. To prepare filling: Heat oil in a large nonstick skillet. Sauté onion, garlic, green and red peppers until the vegetables are softened. Stir in the tomato sauce, chili powder, chili peppers or red pepper flakes, mashed beans, corn, parsley and ground pepper. Simmer the mixture, stirring constantly, until heated through. Spread filling evenly in bottom or the prepared baking dish. To prepare crust: Preheat oven to 375°F. In a saucepan, combine cornmeal, water and Lite Salt. Stirring constantly, bring to a boil and continue cooking until it thickens slightly. Spoon over top of filling. Bake, uncovered, for about 20 minutes. Remove from oven, sprinkle grated cheese on top and bake an additional 5 minutes, or until cheese melts. Makes 9 Servings. Sodium Alert: This recipe is not suitable for those on sodium restricted meal plans. Per (3 x 4-inch piece) Serving: 232 Cal; 3 g Total Fat; 42 g Carb; 2 mg Cholesterol; 454 mg Sodium; 11 g Protein. Exchanges: 3 Starch; 2 Lean Meat; 1/2 Fat.
SPINACH-ORANGE
SALAD WITH SESAME 1 tsp sugar Place the sugar and cornstarch in a small saucepan. Gradually add the orange juice and vinegar, whisking to dissolve the dry ingredients. Add the ginger and garlic. Cook, stirring over medium-high heat for 2 to 3 minutes, or just until the mixture boils. Remove and whisk in the oil. Allow to cool. In a large bowl, combine the spinach, orange segments, onion, and kiwifruit. Add the dressing. Toss to coat evenly. Makes 4 Servings. Per Serving: 113 Cal; 2 g Total Fat; 23 g Carb; 00 mg Cholesterol; 60 mg Sodium; 4 g Protein; 6 g Dietary Fiber. Exchanges: 3 Veg; 1/2 Fruit.
CORN
AND ZUCCHINI CAKES 1/4 cup unbleached or all-purpose flour In a large bowl, combine the flour, cornmeal, baking powder, and salt. Stir to mix; set aside. Place the corn and water in a medium skillet set over medium-high heat. Cook for 2 to 3 minutes, or until water has evaporated. Remove about 1 cup to a food processor or blender. Add the remaining corn to the bowl with the flour. Coat the skillet with nonstick spray. Set over medium heat. Add the zucchini, onion, and parsley or basil. Cook for 3 to 4 minutes, or until soft. Remove to the bowl with the flour mixture. Meanwhile, add the milk and eggs to the food processor or blender. Process to make a coarse purée. Add to the reserved flour mixture and zucchini mixture. Stir to combine. Coat a large skillet with nonstick spray. Set over medium heat. Spoon about 2 tablespoons of the batter per cake into the pan to form 3-inch wide cakes. Cook for 3 minutes, or until golden brown and crisp on the bottom. Flip the cakes and cook for 3 minutes, or until golden brown and heated through. Repeat with the remaining batter to make a total of 12 cakes. Makes 4 (3-cake) Servings. Per Serving: 223 Cal; 7 g Total Fat (1 g Sat Fat); 35 g Carb; 107 mg Cholesterol; 398 mg Sodium; 4 g Dietary Fiber; 9 g Protein. Exchanges: 1 Starch; 3 Veg; 1-1/2 Fat. 1 Tbsp extra-virgin olive oil Warm the olive oil in a medium skillet over medium heat. Add tomatoes and minced garlic. Cook, stirring occasionally, for 5 to 7 minutes, or until heated through. Stir in basil leaves and salt and pepper to taste. Stir to mix. Makes 4 Servings. Note: The addition of this sauce is so negligible that it can be counted as FREE. For those who use Dietary Exchanges, count as 1 Veg.
HERB-ROASTED
ONIONS 2 pounds Spanish or sweet onions (about 4
large) Peel the onions, trim the ends off, and slice into 3/4-inch-thick wedges. Measure the onions; there should be about 6 cups. Adjust the amount, if necessary. Place the onions in a large bowl, and add the vinegar, thyme or rosemary, salt pepper, and if desired, the olive oil. Toss to mix well. Coat a 9- x 13-inch pan with the cooking spray, and spread the onions over the bottom of the pan. If you did not use the olive oil, spray the tops of the onions with the cooking spray. Bake at 450°F for 20 minutes. Stir well, and bake for 15 additional minutes, or until tender and nicely browned. Serve hot. Makes 6 Servings. Per (3/4 cup) Serving: 52 Cal; Trace
Fat; 12 g Carb; 00 mg Cholesterol; 93 mg Sodium; 2 g Fiber; 2 g Protein. Exchanges:
SAUCY
APPLE PORK ROAST 1 (3.5 to 4-pound) pork top loin roast
(double loin, tied) Trim fat from meat. Cut small slits (about 1/2-inch wide and 1-inch deep) in meat; insert a slice of garlic in each slit. In a small bowl combine salt, rosemary, and black pepper. Rub rosemary mixture evenly over meat. Place meat on a rack in a shallow roasting pan. Insert a meat thermometer into center of meat. Roast in a 325°F oven about 2 hours or until meat thermometer registers 155°F. Meanwhile, in a large bowl, combine apples, apple juice, brown sugar, lemon juice and dry mustard. Add apple mixture to roasting pan the last 30 minutes of roasting. Transfer meat to a serving platter. Cover meat loosely with foil; let stand for 10 minutes (the meat's temperature will rise 4°F during standing). Remove the rack from roasting pan. Stir the apple wedges into pan juices. Cut the mat into slices. Serve the meat with apple mixture. Makes 10 to 12 Servings. Per Serving (Based on 12 Servings): 262 Cal; 8 g Total Fat (3 g Sat Fat); 87 mg Cholesterol; 252 mg Sodium; 10 g Carb; 35 g Protein; 1 g Fiber. Exchanges: 1/2 Fruit; 5 Very Lean Meat; 1-1/2 Fat.
SALMON FILLETS IN GARLIC BROTH 6 (4-ounce) fresh or frozen skinless salmon
fillets, about 1-inch thick Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Sprinkle fish with salt and black pepper; set aside. In a small bowl combine parsley, broth, wine, olive oil, red pepper, and garlic. Place fish in a single layer in a 2-quart rectangular baking dish, tucking under any thin edges. Pour the parsley mixture evenly over fish. Bake, uncovered, in a 425°F oven for 8 to 12 minutes or until fish flakes easily when tested with a fork. Makes 6 Servings. Per Serving: 163 Cal; 6 g Total Fat (1 g Sat Fat); 1 g Carb; 59 mg Cholesterol; 201 mg Sodium; 23 g Protein. Exchanges: 3 Lean Meat; 1 Fat.
LEMON
VERBENA PECAN LOAF Nonstick cooking spray Preheat oven to 350°F. Coat bread pan with cooking spray; set aside. Combine flour, baking powder, salt, and sugar and set aside. Mix nonfat sour cream with milk, margarine, eggs, lemon zest, lemon extract, and lemon verbena. Combine flour mixture and sour cream mixture. Fold in pecans. Pour batter into prepared pan and bake 50 minutes or until toothpick inserted in middle comes out clean. Serve on paper doilies with sprigs of lemon verbena. Makes 24 Servings. Per (1 Slice) Serving: 82 Cal; 3 g Total Fat; 11 g Carb; 18 mg Cholesterol (00 mg Cholesterol using egg substitute); 92 mg Sodium; 33 mg Calcium; 2 g Protein; <1 g Dietary Fiber. Exchanges: 1/2 Starch; 1 Fat.
APPLESAUCE
SPICE CAKE 1 stick (1/2-cup) reduced fat margarine or
light butter (suitable Glaze: 1-1/2 cups powdered sugar Preheat oven to 325°F. Coat a 9- x 13-inch pan with nonstick cooking spray; set aside. To Prepare Cake: Place the margarine or butter in a large bowl. Using an electric mixer, beat in the brown sugar, 1/2 cup at a time. Add the egg substitute and vanilla extract, and beat to mix well. Set aside. Place the flours, baking powder, baking soda, cinnamon, and nutmeg in a medium-sized bowl, and stir to mix well. Add the flour mixture, the applesauce, and the apple butter to the margarine mixture and stir with a wooden spoon, just until well mixed. Stir in the raisins or dates and, if using, the nuts. Spread batter evenly in prepared baking pan. Bake at 325°F for about 35 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the came comes out clean. Be careful not to overbake. Remove the cake from the oven and set aside. To Make Glaze: Place the powdered sugar and apple butter in a medium-sized bowl; stir to mix well. Spread the glaze over the hot cake. Allow the cake to cool to room temperature before serving. Makes 18 Servings. Per Serving: 225 Cal; 3 g Total Fat; 48 g Carb; 00 mg Cholesterol; 172 mg Sodium; 2 g Protein; 2 g Fiber. Exchanges: 3 Starch; 1/2 Fat.
MEGAN'S CINNAMON CHOCOLATE CHIP Nonstick cooking spray Preheat oven to 350°F. Coat cookie pans with cooking spray and set aside. In large bowl, combine sugars, margarine, and eggs; mix well. In a small bowl, combine flours, salt, baking soda, and cinnamon. Add flour mixture to sugar mixture and mix well. Add vanilla. Stir in oatmeal and baking chips. Drop by rounded teaspoonfuls onto cookie sheet. Lightly press a pecan half into the top of each cookie. Bake 10 to 12 minutes or until lightly browned. Makes 48 Cookies. Per Cookie: 48 Cal; 4 g Total Fat (<1 g Sat Fat); 13 g Carb; 9 mg Cholesterol (00 mg using egg substitute); 75 mg Sodium; 2 g Protein; <1 g Dietary Fiber. Exchanges: 1 Starch; 1/2 Fat.
JOHN'S
GINGERBREAD 2/3 cup (about 5-ounces) fat-free sour cream Preheat oven to 350°F. Coat a 9- x 9-inch or 8- x 8-inch baking dish with nonstick cooking spray. In a large bowl, combine sour cream applesauce, egg substitute or egg, brown sugar and molasses. In a medium bowl, combine whole-wheat flour, unbleached or all-purpose flour, ginger, cinnamon, cloves, baking soda, baking powder and salt. Sift onto a piece of waxed paper. Add to sour cream mixture and stir just until moistened. Do not overmix. Batter may be lumpy. Spread evenly in the prepared baking dish. Bake 25 minutes, or until gingerbread rises to the top of the pan and a wooden pick inserted in center comes out clean. Cool in the pan on a rack 30 minutes before cutting. Makes 8 Servings. Per Serving: 150 Cal; 1 g Total Fat; 30 g Carb; 00 mg Cholesterol; 393 mg Sodium; 2 g Fiber; 5 g Protein. Exchanges: 2 Bread.
LINZER TORTE 1-1/4 cups flour Preheat oven to 325°F. In bowl, combine flour, almonds, pretzels, spices and salt. Set aside. Cream margarine. Add sugar, egg, vanilla, kirsch or cherry juice and lemon flavoring. Beat until combined. Stir in flour mixture. Form dough into a ball and chill for 30 minutes. Press 1 cup dough into bottom and 1/2-inch up sides of ungreased 10-inch tart pan with removable bottom, or in 9-inch or 10-inch springform pan. Place remaining dough between two sheets of waxed paper coated with nonstick cooking spray and roll into a 10- x 6-inch rectangle; freeze 10 minutes. Meanwhile, spread fruit spread over dough in bottom of pan. Remove dough rectangle from freezer; peel off top wax paper. Cut six (1-inch-wide) strips. Weave atop fruit spread to create lattice top. Press ends onto rim of pan and trim. Bake for 35 minutes. Cool on rack to room temperature. Remove sides of pan. Before serving, sift confectioners' sugar on top. Garnish with sprigs of fresh mint, if desired. Makes 12 Servings. Hint: You can try this recipe in an 8- x 8-inch pan to see if you like it before purchasing a springform or tart pan. Per Serving: 264 Cal; 8 g Total Fat (2 g Sat Fat); 42 g Carb; 18 mg Cholesterol (00 mg using egg substitute); 183 mg Sodium; 22 mg Calcium; 5 g Protein; <1 g Fiber. Exchanges: 2 Starch; 1 Fruit; 1 Fat.
GLAZED
MOCHA BROWNIES 1 Tbsp hot tap water Glaze: 1/2 cup powdered sugar To Make Batter: Place hot water and coffee granules in a small bowl and stir to mix well; set aside. Place the flour, cocoa powder, milk powder, baking soda, and salt in a medium-sized bowl; stir to mix well. Add the brown sugar and stir to mix well. Use the back of a wooden spoon to press out any lumps in the brown sugar. Add the egg substitute, chocolate syrup, vanilla extract and coffee mixture. Stir and mix well. Set the batter aside for 15 minutes. If using, stir the nuts into the batter. Coat the bottom only of an 8- x 8-inch pan with nonstick cooking spray. Spread mixture in the pan. Bake in 325°F preheated oven for about 22 minutes, or just until the edges are firm and the center is almost set. Be careful NOT to overbake. Cool to room temperature. To Make Glaze: Place the powdered sugar in a small bowl. Place the vanilla extract in another small bowl. Add the coffee granules and stir to dissolve. Add the vanilla mixture and milk to the sugar, and stir to mix well, adding a little more milk if the glaze seems too thick. Microwave on HIGH power for about 30 seconds, or until hot and runny. Drizzle the hot glaze back and forth over the cooled brownies. Allow the brownies to sit for at least 15 minutes before cutting into squares and serving. Tip: For easier cutting, rinse the knife off periodically. Makes 12 Brownies. Per Brownie: 115 Cal; <1 g Total Fat; 25 Carb; 00 mg Cholesterol; 56 mg Sodium; 2 g Protein; 1 g Fiber. Exchanges: 2 Bread/Starch.
|
|
