APRICOT-ORANGE BREAD

APRICOT-ORANGE BREAD

This bread is low in all the right places — saturated fat, cholesterol, and sodium — without losing any taste and texture.

Yield: 2 loaves

1 package (6 oz) dried apricots, cut into small pieces
2 C water
2 Tbsp margarine
1 C sugar
1 egg, slightly beaten
1 Tbsp orange peel, freshly grated
3 1/2 C all-purpose flour, sifted *you could try to use your favorite protein powder (unflavored) here to add more protein per serving. adjust nutritional values accordingly.
1/2 C fat free dry milk powder
2 tsp baking powder
1 tsp baking soda
1 tsp salt
1/2 C orange juice
1/2 C pecans, chopped

1. Preheat oven to 350 °F. Lightly oil two, 9- by 5-inch loaf pans.
2. Cook apricots in water in covered medium-size saucepan for 10–15 minutes or until tender but not mushy. Drain and reserve 3/4 cup liquid. Set apricots aside to cool.
3. Cream together margarine and sugar. By hand, beat in egg and orange peel.
4. Sift together flour, dry milk, baking powder, soda, and salt. Add to creamed mixture alternately with reserved apricot liquid and orange juice.
5. Stir apricot pieces and pecans into batter.
6. Turn batter into prepared pans.
7. Bake for 40–45 minutes or until bread springs back when lightly touched in center.
8. Cool for 5 minutes in pans. Remove from pans and completely cool on wire rack before slicing.

Serving size: 1/2-inch slice - 

Each serving provides:
Calories: 97
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 6 mg
Sodium: 113 mg
Total fiber: 1 g
Protein: 2 g
Carbohydrates: 18 g
Potassium: 110 mg

BLUEBERRY ORANGE CUSTARD

Blueberry Orange Custard

 

This silky custard is studded with these blue jewels and speckled with the bright orange zest. You could use blackberries, raspberries, or diced fresh peaches or nectarines in this also. What a treat...and very pouch-friendly.

1 cup blueberries
1 tablespoon orange zest
4 eggs, beaten
Pinch of salt
2/3 cup Splenda
1 teaspoon vanilla extract
1/3 cup fat-free half & half
1 cup milk

Preheat oven to 325 degrees. Place six 4-ounce custard cups or ramekins in a large baking dish. Divide blueberries and orange zest among them and set aside.

In a large bowl whisk together the eggs, salt, Splenda, vanilla, half & half, and milk just until blended. Pour through a fine mesh sieve over the berries. (If you mix the preceding ingredients in a food processor or blender you don't have to strain.)

Fill baking dish with hot water halfway up the sides of the cups. Bake for 25-40 minutes or until set, but still jiggly in the middle or a sharp knife inserted in the center comes out clean. Remove from water bath to a wire rack and cool. Cover and chill. Makes six servings.

Per Serving:
104 Cal;
6 g Protein;
6 g Tot Fat;
7 g Carb;
1 g Fiber;
5 g Sugar;
99 mg Sodium

COUSCOUS W/ ORANGE

Couscous With Orange

Prep Time: 10 mins

Rest Time: 5 mins

Total Time: 10 mins

Ingredients

• 1/2 cup(s) broth, reduced-sodium chicken
• dash(es) pepper, black ground
• 1/3 cup(s) couscous
• 1 scallion(s) (green onions), chopped
• 1/2 medium orange(s), peeled and coarsely chopped

Preparation

1. In a small saucepan, combine broth and pepper; bring to boiling. Stir in couscous and green onion; remove from heat. Cover and let stand for 5 minutes. Fluff couscous with a fork; gently stir in chopped orange. Serve immediately.

Nutritional Info (Per serving):

Calories: 136, 

Saturated Fat: 0g, 

Sodium: 147mg, 

Dietary Fiber: 3g, 

Total Fat: 0g, 

Carbs: 28g, 

Cholesterol: 0mg, 

Protein: 5g

Exchanges: 

Fruit: 0.5, 

Starch: 1.5

Carb Choices: 2

CAJUN ORANGE PORK CHOPS

Cajun Orange Pork Chops Recipe

This dish is quick, delicious and easy on the waistline.” Plus, it’s bursting with flavor! 

• 4 Servings
• Prep: 15 min. + marinating Grill: 10 min.

15 10 25

Ingredients

• 1/2 cup orange juice
• 2 green onions, chopped
• 2 tablespoons orange marmalade
• 2 garlic cloves, minced
• 1 teaspoon Cajun seasoning
• 4 boneless pork loin chops (4 ounces each)

Directions

• In a small bowl, combine the first five ingredients. Pour 1/3 cup marinade into a large resealable bag; add the pork. Seal bag and turn to coat; refrigerate for 8 hours or overnight. Cover and refrigerate remaining marinade for sauce.
• In a small saucepan, bring reserved marinade to a boil. Reduce heat; simmer, uncovered, for 5-7 minutes or until thickened. Keep warm.
• Discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill pork, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until a meat thermometer reads 160°. Brush with sauce. Yield: 4 servings.

Nutrition Facts: 1 pork chop equals 

183 calories, 

6 g fat (2 g saturated fat), 

55 mg cholesterol, 

138 mg sodium, 

8 g carbohydrate, 

trace fiber, 

22 g protein.  

Diabetic Exchanges: 

3 lean meat, 

1/2 starch.

FISH FILLETS & CUCUMBER-ORANGE SALSA

Fish Fillets and Cucumber-Orange Salsa

When you're really in a hurry, don't peel the cucumber--the peel will add additional fiber to this tropical fish dish.

SERVINGS: 4 servings (1 piece fish with about 1/3 cup salsa per serving)

CARB GRAMS PER SERVING: 6

2	6.3-ounce packages frozen classic grilled salmon or classic char-grilled fish fillets
1	cup chopped, peeled English cucumber
1	large orange, peeled, seeded, and chopped
2	tablespoons chopped red onion
1	teaspoon salt-free citrus seasoning blend or garlic and herb seasoning blend

1. Prepare fish according to package directions. Meanwhile, for salad: In a small bowl, combine cucumber, orange, red onion, and seasoning blend. Serve with cooked fish

Nutrition Facts Per Serving:

• Servings: 4 servings (1 piece fish with about 1/3 cup salsa per serving)
• Calories121
• Total Fat (g)4
• Saturated Fat (g)1
• Monounsaturated Fat (g)2
• Polyunsaturated Fat (g)1
• Cholesterol (mg)20
• Sodium (mg)312
• Carbohydrate (g)6
• Total Sugar (g)5
• Fiber (g)1
• Protein (g)16
• Vitamin C (DV%)31
• Calcium (DV%)2
• Iron (DV%)3

Diabetic Exchanges

• Vegetables (d.e.).5
• Lean Meat (d.e.)2
• Fat (d.e.).5

Orange Bayou Tuna

Preparation time: 10 min	Servings: 10
Cooking time: 10 min

Ingredients:

1 orange, sliced

10 tuna steaks, or swordfish steaks, about 6 oz each, .75 in. thick

3/4 tsp hot pepper sauce

1 tbsp Creole seasoning

1 tbsp steak sauce

3 tbsp orange juice

1-1/2 cups unsalted butter

3 tbsp orange peel, grated

5 cloves garlic, pressed

Cooking Directions:

Place first 8 ingredients in a heavy nonreactive saucepan over medium heat. Cook, stirring frequently, until butter melts, mixture boils and ingredients are mixed thoroughly. Remove from heat. Prepare grill or turn on broiler. Brush both sides of fish with sauce. Place on grill or broiler pan and cook about 4 minutes per side, basting frequently with sauce, until fish is almost cooked through. Do not over cook. Serve remaining sauce over fish. Garnish with orange slices.

Nutrition Facts

Calories 670

% Calories From Fat 43%

Total Fat 32g

Saturated Fats 19g

Mono-unsaturated Fats 7.9g

Poly-unsaturated Fats 2.3g

Cholesterol 260mg

Sodium 160mg

Total Carbohydrates 3.5g

Dietary Fiber 0.6g

Sugar 1.7g

Protein 87g