Originally created 03/17/04

Small portions



Mustard cuts carbs

For those cutting carbohydrates to slim down for spring, here are some tips on using mustard to pack flavor into trim meals:

  • Fish: Grill fish fillets in a skillet. Add Dijon mustard, 1/3 cup fat-free yogurt, 1/4 cup diced cucumber and a sprinkle of dill.

  • Eggs: Scramble together 3 eggs, 2 slices Swiss cheese, 1/4 cup mushrooms, 1/4 cup spinach and 1 teaspoon whole-grain mustard.

  • Salad dressing: Mix whole-grain mustard, olive oil and vinegar to create a flavorful topping for mixed greens.

  • For sandwich satisfaction: Make an open-face sandwich with one slice of low-carb bread instead of two slices of white bread; spread bread with horseradish mustard; layer with slices of turkey or ham, tomato, onions and crunchy lettuce.

  • Beefsteak: Sear beef on all sides in olive oil in skillet. Combine butter, whole-grain mustard, crushed peppercorns and salt; spread mixture over the meat. Cook in oven 30 minutes. Transfer meat to a serving dish and serve warm.

  • Shrimp: Mix honey-Dijon mustard with lemon juice in a saucepan, stir in oil and add jumbo shrimp. Simmer for 2 to 3 minutes. Season with salt and pepper and top with parsley.

  • Cheese fondue: In fondue dish or saucepan melt 1 pound Swiss cheese, mixed with 14 ounces cream cheese, 1/4 teaspoon salt, 1/8 teaspoon garlic powder and 1 teaspoons horseradish mustard; dip with slices of low-carb bread. This dish can serve up to six people.

  • Fiber: Whole-wheat pita bread stuffed with tuna, lettuce, 1/4 cup of almond slivers, 1 teaspoon Dijon mustard makes a nutritious midday meal.

  • Salads: For a lean chicken-breast salad, chop 2 cups of chicken, mix with 1/4 cup chopped green onion, 1 tablespoon reduced-fat mayonnaise, 2 hard-boiled egg yolks, 1 cup chopped celery and 1/4 teaspoon extra-hot Dijon mustard.

  • Vegetable side: Spread Dijon mustard, butter and a pinch of salt over asparagus. Wrap in foil, simmer over a grill for 15 minutes.


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