Projeto: Discover the cook in you - Receitas do projeto

Difficulty: Medium
Makes: 1 serving
2 large eggs 1 small tomato, chopped 1 scallion, chopped or 1 tablespoon chopped onion, grated parmesan cheese (optional)
•Place the eggs in a microwave-safe bowl.
•Beat the eggs lightly with a fork.
•Add the tomato and scallion; mix together.
•Cover the bowl with a paper towel.
•Place the bowl in the microwave oven.
•Cook on High for 45 seconds.
•Remove the bowl from the microwave oven, and stir once.
•Cover the bowl with a paper towel, and return to the microwave oven.
•Microwave on High for 45 seconds longer.
•Remove the bowl from the microwave oven.
•Top with the grated parmesan cheese, if desired.
•Spoon the eggs onto a plate and enjoy.
Nutrition information :
Calories: 162                             Fat: 10g
Carbohydrates: 3.3g                Protein: 14g
Fiber: 0.6g                                 Sodium: 150mg
Calcium: 12.3mg

Fun Fruit Kabobs

Makes: 2 servings


1 apple

1 banana

1/3 cup red seedless grapes

1/3 cup green seedless grapes

2/3 pineapple chunks

1 cup nonfat yogurt

1/4 cup dried coconut, shredded

Wooden toothpicks


•Wash the apple and cut it into small squares.

•Peel the banana and cut it into chunks.

•Wash the grapes.

•Cut the pineapple into chunks.

•Put the fruit onto a large plate.

•Spread the coconut onto another large plate.

•Slide pieces of fruit onto the toothpick and design your own kabob!

•Hold the toothpick at the ends and roll it in the yogurt so the fruit gets covered. Then roll it in the coconut.

•Repeat these steps with another toothpick.

Nutrition information :

Calories: 50                                             Fat: 1g

Carbohydrates: 11.5g                          Sugar: 8.7

 Protein: 1.7g                         Potassium: 170mg

Fiber: 1.2g                                Sodium: 28.3mg

Calcium: 54.6mg


Fun Fruit with Thick Cream (adapted)

Difficulty: Medium

Makes: 8 servings

1 (8-ounce=226,80g) can unsweetened pineapple chunks

2 unpeeled apples, cored and cut into 16 (1-inch=2,54cm) pieces

16 tangerine sections (about 2 tangerines)

16 seedless green grapes

8 fresh strawberries, cut in half lengthwise

Thick cream


•Drain the pineapple in a sieve over a bowl, reserving the juice.

•Set aside 16 pineapple chunks and 1/4 cup juice, reserving remaining pineapple and juice for another use.

•Place 1/4 cup pineapple juice in a large bowl, and stir in 16 pineapple chunks, apple pieces, tangerine sections, grapes, and strawberry halves. Chill.

•Spoon fruit evenly into 8 small bowls; top each with 2 tablespoons Thick Cream

•Combine all the ingredients in a medium bowl.

•Beat at low speed of a mixer until well blended.

•Cover and chill for two hours.

Nutrition information: Calories: 123                                      Calories from fat: 20%          

Fat: 2.8g                                                 Saturated fat: 1.6g 

Mono unsaturated fat: 0.1g

Poly unsaturated fat: 0.2g                    Carbohydrates: 23.2g                   Protein: 2.4g                                           Fiber: 2.1g                      

Cholesterol: 9mg                                   Sodium: 90mg                          

Calcium: 52mg                                      Iron: 0.3mg


Healthy Caesar Salad
Difficulty: Medium
Makes: 24 servings
Lettuces (try using three different varieties of lettuce)
12 Eggs
300g Caesar Salad Croutons, 97% fat free
360g Ham, lean, diced
1 cup Cheese, reduced fat, shredded
200g Caesar salad dressing, reduced fat 
24 Disposable containers
24 Disposable forks
Wash and dry lettuce and separate leaves.
Tear leaves into smaller sizes where necessary.
Boil eggs. Peel and place in refrigerator to cool.
Divide the lettuce, diced ham, croutons and shredded cheese into the 24 containers.
Top with half a boiled egg and drizzle with reduced fat Caesar salad dressing.
Chocolate Fudge Truffles
Difficulty: Easy
Makes: about 20 servings
1 can of condensed Milk
4 tablespoons of cocoa powder
1 tablespoon of unsalted butter
chocolate sprinkles
Pour the condensed Milk into a pan. Add the cocoa powder and stir until all chocolate is mixtured to the condensed Milk. Add the butter and stir again.
Heat the mixture stirring constantly over low heat.
Cook for 10-15 minutes, stiring, until it becomes very thick and shiny and starts to pull away from the bottom and sides of the pan.
Chill in the refrigerator for 20 to 30 minutes. With buttered hands, roll the mixture into 1 inch balls.
Roll each ball in the chocolate sprinkles, and place in a paper liner.
Chill until ready to serve.