* Exported from MasterCook * Almond Cr�me Caramel Recipe By Serving Size Categories Amount -------1/2 4 1 1/2 1 1 1/4 : : 9 Preparation Time :0:00 : Desserts

Oct '96

Measure Ingredient -- Preparation Method ------------ -------------------------------cup sugar large eggs teaspoon vanilla extract teaspoon almond extract (14-ounce) can fat-free sweetened condensed milk (12-ounce) can evaporated skim milk cup coarsely chopped almonds Chopped almonds (optional)

Preheat oven to 350�. Pour sugar into a 9-inch round cake pan. Place cake pan over medium heat. Cook 6 minutes or until sugar is dissolved and golden, shaking cake pan occasionally with tongs. Immediately remove from heat; set aside. Place eggs in a medium bowl; stir with a whisk until foamy. Add extracts and milks; stir with a whisk. Stir in 1/4 cup almonds. Pour mixture into prepared cake pan; cover with foil; place in a large shallow roasting pan. Place roasting pan in oven; add water to roasting pan to a depth of 1 inch. Bake at 350� for 55 minutes or until a knife inserted in center comes out clean. Remove cake pan from water; place on a wire rack. Remove foil. Let custard cool in cake pan 30 minutes. Loosen edges with a knife or rubber spatula. Place a serving plate upside down on top of cake pan; invert custard onto plate, allowing syrup to drizzle over custard. Sprinkle with chopped almonds, if desired. Source: "Cooking Light, October 1996, p.75" Copyright: "� Cooking Light" T(Baking Time): "0:55" - - - - - - - - - - - - - - - - - - Per serving: 251 Calories (kcal); 4g Total Fat; (14% calories from fat); 9g Protein; 44g Carbohydrate; 84mg Cholesterol; 114mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 2 Other Carbohydrates Nutr. Assoc. : 0 3218 0 0 893 0 20020 20020 * Exported from MasterCook *

Almond Sugar Cookies Recipe By Serving Size Categories : : 60 Preparation Time :0:00 : Baked Dec '96

Cookies Desserts

Amount -------3 1/8 1 1/4 1/4 1/2 1/2 1 2 1/2 1/4 1/8

Measure -----------tablespoons teaspoon cup cup cup teaspoon teaspoon large cups cup teaspoon

Ingredient -- Preparation Method -------------------------------sugar ground cinnamon sugar plus 3 tablespoons stick margarine -- softened skim milk almond extract vanilla extract egg white all-purpose flour ground almonds salt Cooking spray

Preheat oven to 325�. Combine 3 tablespoons sugar and cinnamon in a bowl; stir well. Set aside. Cream 1 cup sugar and margarine at medium speed of a mixer until light and fluffy. Add milk, extracts, and egg white, and beat well. Combine flour, almonds, and salt, and add to creamed mixture, beating well. Divide dough in half; cover and refrigerate half of dough. Shape remaining half of dough into 30 (1-inch) balls; roll balls in sugar mixture, coating well. Place 2 inches apart on baking sheets coated with cooking spray. Flatten each ball with the bottom of a glass. Bake at 325� for 14 minutes. Cool on wire racks. Repeat procedure with remaining dough. Serving Size: 1 cookie Source: "Cooking Light, December 1996, p.171" Copyright: "� Cooking Light" Yield: "60 cookies" T(Baking Time): "0:14" - - - - - - - - - - - - - - - - - - Per serving: 45 Calories (kcal); 1g Total Fat; (21% calories from fat); 1g Protein; 8g Carbohydrate; trace Cholesterol; 15mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 4098 0 0 0 0 0 0 0 0

* Exported from MasterCook * Angel Food Cake with Vanilla Custard Sauce Recipe By Serving Size Categories Amount -------1 1/2 1/4 4 1 8 : : 8 Preparation Time :0:00 : Baked Dec '96

Cake

Measure Ingredient -- Preparation Method ------------ -------------------------------cups 2% low-fat milk cup sugar large egg yolks tablespoon vanilla extract (2-ounce) slices angel food cake

Place milk in a 1-quart glass measure. Microwave at HIGH 3 minutes. Combine sugar and egg yolks in a medium bowl; stir with a whisk. Gradually add hot milk to egg mixture, stirring constantly with a whisk. Return milk mixture to glass measure. Microwave at HIGH 2 1/2 minutes, stirring after 1 1/2 minutes. Stir in vanilla. Cover; cool to room temperature. Serve over angel food cake. Serving Size: 1 slice cake and 1/4 cup sauce Source: "Cooking Light, December 1996, p.169" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 227 Calories (kcal); 4g Total Fat; (14% calories from fat); 6g Protein; 42g Carbohydrate; 110mg Cholesterol; 315mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 2 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 * Exported from MasterCook * Apple 'n Spice Muffins Recipe By Serving Size Categories Amount -------1 1/4 1/2 1/3 1 : : 12 Preparation Time :0:00 : Breads

Oct '96

Measure -----------cups cup cup teaspoon

Ingredient -- Preparation Method -------------------------------all-purpose flour cornmeal sugar baking powder

1 1/2 1/4 1/4 1 3/4 3/4 2 1 2 1/4

teaspoon teaspoon teaspoon teaspoon cups cup tablespoons large teaspoons teaspoon

ground cinnamon baking soda salt ground ginger shredded Golden Delicious apple low-fat buttermilk vegetable oil egg -- lightly beaten Cooking spray sugar ground cinnamon

Preheat oven to 400�. Combine first 8 ingredients in a large bowl; make a well in center of mixture. Combine apple, buttermilk, oil, and egg in a bowl; stir well. Add to dry ingredients, stirring just until moist. Divide batter evenly among 12 muffin cups coated with cooking spray. Combine remaining ingredients; sprinkle over muffins. Bake at 400� for 20 minutes or until golden. Remove from pans immediately. Serve warm. Source: "Cooking Light, October 1996, p.136" Copyright: "� Cooking Light" Yield: "1 Dozen" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 132 Calories (kcal); 3g Total Fat; (20% calories from fat); 3g Protein; 23g Carbohydrate; 16mg Cholesterol; 159mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : Use a cheese grater's large holes to shred apples. Nutr. Assoc. : 0 0 0 0 0 0 0 0 3531 25045 0 0 0 0 0 * Exported from MasterCook * Apple Slaw with Blue Cheese Recipe By Serving Size Categories Amount -------2 2 6 6 : : 12 Preparation Time :0:00 : Oct '96

Salads

Measure -----------large tablespoons cups cups

Ingredient -- Preparation Method -------------------------------Red Delicious apples -- cored and cut into 1/4-inch wedges lemon juice thinly sliced red cabbage (about 1 1/4 pounds) thinly sliced napa (Chinese) cabbage

1 2 2 2 1

1/2 1/2 1/2 1/2 1/2

tablespoon tablespoons tablespoons tablespoons teaspoon teaspoon teaspoon teaspoon teaspoon cup

(about 1 1/4 pounds) sugar water cider vinegar red wine vinegar olive oil salt celery seeds ground coriander pepper (2 ounces) crumbled blue cheese

Combine apple and juice in a large bowl; toss well. Add cabbages; toss gently. Combine sugar and next 8 ingredients (sugar through pepper) in a bowl; stir well. Pour over cabbage mixture; toss gently. Add cheese; toss gently. Serving Size: 2 cups Source: "Cooking Light, October 1996, p.138" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 61 Calories (kcal); 2g Total Fat; (30% calories from fat); 2g Protein; 9g Carbohydrate; 4mg Cholesterol; 178mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4704 0 4926 4920 0 0 0 0 0 0 0 0 0 2992 * Exported from MasterCook * Apple Strudel Recipe By Serving Size Categories Amount -------1/3 3 3 1/3 3 8 2 1/4 : : 8 Preparation Time :0:00 : Desserts

Oct '96

Measure -----------cup tablespoons cups cup tablespoons teaspoon sheets cups

Ingredient -- Preparation Method -------------------------------raisins amaretto (almond-flavored liqueur) coarsely chopped peeled Granny Smith apple (about 1 pound) sugar all-purpose flour ground cinnamon frozen phyllo dough -- thawed Butter-flavored cooking spray vanilla low-fat ice cream Fresh mint (optional)

Combine raisins and amaretto in a bowl. Microwave at HIGH 1 1/2 minutes; drain well. Combine raisins, apple, sugar, flour, and cinnamon in a bowl. Toss well, and set aside. Place 1 phyllo sheet on work surface (cover remaining dough to keep from drying); lightly coat with cooking spray. Working with 1 phyllo sheet at a time, coat remaining 7 phyllo sheets with cooking spray, placing one on top of the other. Place a sheet of plastic wrap over phyllo, pressing gently to seal sheets together; discard plastic wrap. Spoon apple mixture along 1 long edge of phyllo, leaving a 2-inch border. Fold over the short edges of phyllo to cover 2 inches of apple mixture on each end. Starting at long edge with 2-inch border, roll up jelly-roll fashion. (Do not roll tightly, or strudel may split.) Place strudel, seam side down, on a jelly-roll pan coated with cooking spray. Score diagonal slits into top of strudel using a sharp knife. Lightly spray strudel with cooking spray. Bake at 350� for 35 minutes or until golden brown. Serve warm with ice cream. Garnish with fresh mint, if desired. Serving Size: 1 slice and 1/4 cup ice cream Source: "Cooking Light, October 1996, p.130" Copyright: "� Cooking Light" T(Baking Time): "0:35" - - - - - - - - - - - - - - - - - - Per serving: 198 Calories (kcal); 3g Total Fat; (12% calories from fat); 3g Protein; 39g Carbohydrate; 5mg Cholesterol; 122mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1 Other Carbohydrates NOTES : This classic dessert tastes best served warm from the oven. Nutr. Assoc. : 4680 2044 3545 0 0 0 0 0 0 4151 * Exported from MasterCook * Apple Upside-Down Banana Cake Recipe By Serving Size Categories Amount -------1 1/4 1 1/2 1 1/4 : : 8 Preparation Time :0:00 : Cake Sept '96

Desserts

Measure -----------tablespoon cup cups cups

Ingredient -- Preparation Method -------------------------------stick margarine -- melted firmly packed brown sugar thinly sliced peeled Granny Smith apple all-purpose flour

1 3/4 1/2 1/4 1/8 1/4 1/3 1/3 1/2 1 1 2 1/4

teaspoon teaspoon teaspoon teaspoon teaspoon cup cup cup cup teaspoon large cup tablespoons

baking powder ground cinnamon baking soda ground nutmeg salt stick margarine -- softened granulated sugar firmly packed brown sugar mashed ripe banana vanilla extract egg orange juice finely chopped pecans -- toasted

Preheat oven to 350�. Coat bottom of a 9-inch round cake pan with melted margarine. Sprinkle 1/4 cup brown sugar over margarine. Arrange apple slices spokelike, working from center of pan to edge; set aside. Combine flour and next 5 ingredients (flour through salt) in a bowl; stir well. Set aside. Beat 1/4 cup margarine, granulated sugar, and 1/3 cup brown sugar at medium speed of a mixer until well-blended. Add banana, vanilla, and egg; beat well. Add flour mixture to creamed mixture alternately with orange juice, beginning and ending with flour mixture; beat well after each addition. Stir in pecans. Pour batter over apple slices. Bake at 350� for 30 minutes or until a wooden pick inserted in center comes out clean. Let cool in pan 5 minutes on a wire rack. Loosen cake from sides of pan, using a narrow metal spatula. Invert onto a cake plate; cut into wedges. Serve warm. Serving Size: 1 wedge Source: "Cooking Light, September 1996, p. 85" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 276 Calories (kcal); 9g Total Fat; (29% calories from fat); 3g Protein; 46g Carbohydrate; 23mg Cholesterol; 271mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates NOTES : Walnuts or almonds can be substituted for pecans in this tender, finegrained cake. Nutr. Assoc. : 0 0 3545 0 0 0 0 0 0 0 0 0 4111 0 0 0 20148 * Exported from MasterCook * Apple Upside-Down Date-Nut Gingerbread Cake Recipe By Serving Size Categories : : 8 : Cake Preparation Time :0:00 Desserts

Sept '96 Amount -------1 1/4 2 1 1/4 1 1 3/4 1/4 1/8 1/8 1/4 1/3 1/3 1 1/2 1/3 3 Measure -----------tablespoon cup cups cups teaspoon teaspoon teaspoon teaspoon teaspoon teaspoon cup cup cup large cup cup tablespoons Ingredient -- Preparation Method -------------------------------stick margarine -- melted firmly packed brown sugar thinly sliced peeled Granny Smith apple all-purpose flour ground ginger ground cinnamon baking soda ground nutmeg salt ground cloves stick margarine -- softened granulated sugar molasses egg plain fat-free yogurt chopped pitted dates chopped walnuts

Preheat oven to 350�. Coat bottom of a 9-inch round cake pan with melted margarine. Sprinkle brown sugar over margarine. Arrange apple slices spokelike over brown sugar, working from center of pan to edge; set aside. Combine flour and next 6 ingredients (flour through cloves) in a bowl; stir well. Set aside. Beat 1/4 cup margarine and granulated sugar at medium speed of a mixer until well-blended. Add molasses and egg; beat well. Add flour mixture to creamed mixture alternately with yogurt, beginning and ending with flour mixture; beat well after each addition. Stir in dates and walnuts. Pour batter over apple slices. Bake at 350� for 40 minutes or until a wooden pick inserted in center comes out clean. Let cool in pan 5 minutes on a wire rack. Loosen cake from sides of pan, using a narrow metal spatula. Invert onto a cake plate; cut into wedges. Serve warm. Serving Size: 1 wedge Source: "Cooking Light, September 1996, p.87" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 298 Calories (kcal); 10g Total Fat; (28% calories from fat); 5g Protein; 50g Carbohydrate; 24mg Cholesterol; 262mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 2 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 3545 0 0 0 0 0 0 0 0 0 0 0 20159 0 0

* Exported from MasterCook * Apple-and-Parsnip Slaw Recipe By Serving Size Categories Amount -------1/4 1/4 1/2 1/4 1 2 1 1/2 2 : : 3 Preparation Time :0:00 : Oct '96

Salads

Measure -----------cup cup teaspoon teaspoon Dash cups cups tablespoons

Ingredient -- Preparation Method -------------------------------low-fat buttermilk fat-free sour cream sugar salt ground red pepper coarsely shredded peeled parsnips coarsely shredded Red Delicious apple sliced green onions

Combine first 5 ingredients in a bowl. Stir well; set aside. Combine parsnips, apple, and green onions in a bowl; toss well. Add buttermilk mixture; toss gently. Serve chilled or at room temperature. Serving Size: 1 cup Source: "Cooking Light, October 1996, p.139" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 124 Calories (kcal); 1g Total Fat; (4% calories from fat); 3g Protein; 28g Carbohydrate; 3mg Cholesterol; 222mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 25045 25082 0 0 0 20144 4704 0 * Exported from MasterCook * Apple-Currant Bars Recipe By Serving Size Categories Amount -------1 1 3/4 1/4 : : 16 Preparation Time :0:00 : Cookies

Oct '96

Measure -----------cup teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------all-purpose flour ground cinnamon baking powder baking soda

1 1 1

1/4 1/4 1/3 3/4

3/4 1/2 1

teaspoon teaspoon cup cup large teaspoon cup cup cup tablespoon

salt ground nutmeg margarine firmly packed dark brown sugar egg vanilla extract diced peeled Rome apple regular oats -- uncooked dried currants Cooking spray powdered sugar

Preheat oven to 350�. Combine first 6 ingredients. Stir well; set aside. Cream margarine in a large bowl; gradually add brown sugar, beating at medium speed of a mixer until light and fluffy. Add egg; beat well. Add flour mixture to creamed mixture; beat just until dry ingredients are moist. Stir in vanilla, apple, oats, and currants. Spoon batter into a 9-inch square baking pan coated with cooking spray. Bake at 350� for 40 minutes or until a wooden pick inserted in center comes out clean. Cool completely in pan on a wire rack. Sprinkle powdered sugar over top. Source: "Cooking Light, October 1996, p.139" Copyright: "� Cooking Light" Yield: "16 Squares" T(Baking Time): "0:40" - - - - - - - - - - - - - - - - - - Per serving: 154 Calories (kcal); 5g Total Fat; (26% calories from fat); 3g Protein; 26g Carbohydrate; 12mg Cholesterol; 128mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates NOTES : If you don't have currants, you can substitute chopped raisins. Nutr. Assoc. : 14 0 0 0 0 0 4098 4335 0 0 26146 20222 3108 0 0 * Exported from MasterCook * Apple-Filled Pork Roast Recipe By Serving Size Categories Amount -------: : 6 Preparation Time :0:00 : Oct '96

Pork

Measure ------------

Ingredient -- Preparation Method -------------------------------Cooking spray

1/3 1 1 1 8 1 1/2 1/4 1/8 1/4 1/2 1/8 1/4 1/8 1/8

cup cup teaspoon teaspoon cup teaspoon teaspoon teaspoon teaspoon large 2 pound teaspoon teaspoon teaspoon cup

chopped onion sliced mushrooms dried thyme dried rosemary -- crushed diced peeled Rome apple (about 1/2 pound) grated lemon rind fresh lemon juice salt pepper pitted prunes -- diced lean, boned pork loin roast dried thyme dried rosemary -- crushed salt apple juice Rosemary sprigs (optional)

Preheat oven to 325�. Coat a large nonstick skillet with cooking spray; place over medium heat until hot. Add onion; saut� 2 minutes. Add mushrooms, 1/2 teaspoon thyme, and 1/8 teaspoon rosemary; saut� 3 minutes. Add apple and next 5 ingredients (apple through prunes); saut� 2 minutes or until apple is crisp-tender. Set aside. Trim fat from pork roast. Cut a wide, deep pocket in side of roast. Stuff the apple mixture into pocket. Tie roast at 1-inch intervals with heavy string. Sprinkle roast with 1/2 teaspoon thyme, 1/4 teaspoon rosemary, and 1/8 teaspoon salt. Place roast on a broiler pan coated with cooking spray. Insert meat thermometer into roast. Bake at 325� for 1 hour and 20 minutes or until meat thermometer registers 160�, basting frequently with apple juice. Garnish roast with rosemary sprigs, if desired. Source: "Cooking Light, October 1996, p.138" Copyright: "� Cooking Light" T(Baking Time): "1:20" - - - - - - - - - - - - - - - - - - Per serving: 274 Calories (kcal); 14g Total Fat; (47% calories from fat); 23g Protein; 13g Carbohydrate; 75mg Cholesterol; 158mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates Suggested Wine: Dry Gewurztraminer Nutr. Assoc. : 0 0 4977 0 0 26146 0 0 0 0 4634 4580 0 0 0 0 2130706543 * Exported from MasterCook * Apricot Upside-Down Cornmeal Cake

Recipe By Serving Size Categories Amount -------1 8 1 1/4 3/4 1/2 1 1/2 1/8 1/4 1/2 1 1/2 1 1 2 2

: : 8 Preparation Time :0:00 : Cake Sept '96

Desserts

Measure Ingredient -- Preparation Method ------------ -------------------------------(16-ounce) can unsweetened apricot halves -- undrained whole almonds -- toasted tablespoon stick margarine -- melted cup firmly packed brown sugar cup all-purpose flour cup yellow cornmeal teaspoon baking powder teaspoon baking soda teaspoon salt cup stick margarine -- softened cup granulated sugar teaspoons grated lemon rind teaspoon vanilla extract large egg tablespoons granulated sugar tablespoons fresh lemon juice

Preheat oven to 350�. Drain apricots in a colander over a bowl, reserving 8 halves and 3/4 cup juice; set juice aside. Reserve remaining apricot halves for another use. Place 1 almond in each of 8 apricot halves. Coat bottom of a 9-inch round cake pan with melted margarine. Sprinkle the brown sugar over the margarine. Arrange almond-filled apricot halves, cut sides down, over brown sugar; set aside. Combine flour and next 4 ingredients (flour through salt) in a bowl; stir well. Set aside. Beat 1/4 cup margarine and 1/2 cup granulated sugar at medium speed of a mixer until well-blended. Add lemon rind, vanilla, and egg; beat well. Add flour mixture to creamed mixture alternately with reserved apricot juice, beginning and ending with flour mixture; beat well after each addition. Pour batter over apricots. Bake at 350� for 30 minutes or until a wooden pick inserted in center comes out clean. Combine 2 tablespoons granulated sugar and lemon juice; stir well, and drizzle over warm cake. Let cool in pan 5 minutes on a wire rack. Loosen cake from sides of pan, using a narrow metal spatula. Invert onto a cake plate; cut into wedges. Serve warm. Serving Size: 1 wedge Source: "Cooking Light, September 1996, p.86" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 262 Calories (kcal); 8g Total Fat; (26% calories from fat); 3g Protein; 46g Carbohydrate; 23mg Cholesterol; 269mg Sodium

Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates NOTES : There should be enough juice left from the canned apricots to yield 3/4 cup for the batter. If not, add orange juice to make up the difference. Nutr. Assoc. : 34 2130706543 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Artichoke Pasta Piccata Recipe By Serving Size Categories Amount -------4 8 4 2/3 1/2 4 1 1 8 4 1/2 : : 8 Preparation Time :0:00 : Dec '96 Pasta

Main Dish

Measure Ingredient -- Preparation Method ------------ -------------------------------(14-ounce) cans artichoke hearts (6- to 8-count) -- drained large egg whites large eggs cup grated Parmesan cheese cup dry breadcrumbs teaspoons dried Italian seasoning teaspoon pepper Cooking spray cup all-purpose flour cups hot cooked angel hair (about 16 ounces uncooked pasta) cups bottled marinara sauce cup chopped fresh flat-leaf parsley

Preheat oven to 400�. Place 24 artichokes in a colander, pressing with the back of a spoon to remove juice from artichokes; set aside. (Reserve any remaining artichokes for another use.) Combine egg whites and next 5 ingredients (egg whites through pepper); stir with a whisk. Coat a large nonstick skillet with cooking spray; place over medium-high heat. Working with 1 artichoke at a time, dredge artichokes in flour and dip in egg white mixture. Add 12 artichokes to skillet; cook 3 minutes turning to brown on all sides. Remove artichokes from skillet; place on a baking sheet coated with cooking spray. Set aside. Repeat procedure with remaining 12 artichokes and egg white mixture. Bake at 400� for 15 minutes or until hot. Serve over hot pasta and heated marinara sauce. Sprinkle with parsley. Serving Size: 3 artichokes, 1 cup pasta, and 1/2 cup marinara sauce Source: "Cooking Light, December 1996, p.150" Copyright: "� Cooking Light" T(Baking Time): "0:15"

- - - - - - - - - - - - - - - - - - Per serving: 510 Calories (kcal); 8g Total Fat; (15% calories from fat); 25g Protein; 81g Carbohydrate; 99mg Cholesterol; 1280mg Sodium Food Exchanges: 4 1/2 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Suggested Wine: Sauvignon Blanc NOTES : Most of the sodium comes from the purchased marinara sauce. If you're watching your sodium intake, choose a low-sodium sauce or make your own. Check the label for a six- to eight-count to ensure large canned artichoke hearts. Cook pasta ahead and rinse with hot water before serving. Nutr. Assoc. : 3025 3231 3218 0 0 0 0 0 0 2836 4103 20067 * Exported from MasterCook * Banana Split Ice Cream Recipe By Serving Size Categories Amount -------5 4 2 2 2 2 3/4 1/2 1/3 : : 24 Preparation Time :0:00 : Desserts

July/ Aug '96

Measure -----------cups

Ingredient -- Preparation Method -------------------------------1% milk -- divided egg yolks (14-ounce) cans fat-free sweetened condensed skim milk cups mashed ripe banana tablespoons fresh lemon juice tablespoons vanilla extract cup fat-free double chocolate sundae syrup cup chopped pecans -- toasted cup maraschino cherries -- quartered

Combine 2 1/2 cups 1% low-fat milk and egg yolks in a medium heavy saucepan; stir well with a whisk. Cook over medium heat 10 minutes or until mixture thickens and coats a spoon, stirring constantly (do not boil). Combine egg yolk mixture, remaining 2 1/2 cups 1% low-fat milk, and condensed milk in a large bowl, and stir well. Cover and chill completely. Add banana, lime juice, and vanilla to milk mixture; stir well. Pour mixture into the freezer can of an ice cream freezer, and freeze according to manufacturer's instructions. Spoon ice cream into a large freezer-safe container; fold in syrup, pecans, and cherries. Cover and freeze 2 hours or until firm. Serving Size: 1/2 cup Source: "Cooking Light, July/August 1996, p.108" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - -

Per serving: 186 Calories (kcal); 3g Total Fat; (15% calories from fat); 5g Protein; 35g Carbohydrate; 37mg Cholesterol; 68mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 893 4111 0 0 370 0 0 * Exported from MasterCook * Bistro Shoestring Potatoes Recipe By Serving Size Categories Amount -------1 1/2 1 1/4 1/4 : : 4 Preparation Time :0:00 : Oct '96

Vegetables

Measure -----------pounds tablespoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------baking potatoes -- cut lengthwise into thin strips olive oil salt pepper

Preheat oven to 450�. Combine all ingredients in a large zip-top plastic bag. Seal; shake to coat potatoes. Arrange potatoes in a single layer on a baking sheet. Bake at 450� for 30 minutes or until crisp and golden. Source: "Cooking Light, October 1996, p.66" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 165 Calories (kcal); 4g Total Fat; (18% calories from fat); 4g Protein; 31g Carbohydrate; 0mg Cholesterol; 144mg Sodium Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2135 986 0 0 * Exported from MasterCook * Black Bean-and-Smoked Turkey Soup Recipe By Serving Size Categories Amount -------: : 6 Preparation Time :0:00 : Dec '96

Soups And Stews

Measure ------------

Ingredient -- Preparation Method --------------------------------

1 1 1 1 1 1 3 2 3 2

3/4 1/2 1/2 1/4

1 2 6 1/2

vegetable oil chopped red onion chopped celery chopped carrot cumin seeds -- crushed dried oregano garlic cloves -- minced cups water teaspoon salt (10 1/2-ounce) cans low-salt chicken broth (15-ounce) cans no-salt-added black beans -- drained pound smoked fat-free turkey breast -- chopped cup chopped red bell pepper cup chopped fresh parsley OR tablespoon dried parsley tablespoons sherry teaspoon hot sauce tablespoons low-fat sour cream Cilantro sprigs (optional)

tablespoon cup cup cup tablespoon teaspoon

Heat oil in a Dutch oven over medium heat. Add onion and next 5 ingredients (onion through garlic), and saut� 5 minutes. Stir in water, salt, broth, and beans. Bring to a boil, and cover. Reduce heat, and simmer 45 minutes or until tender. Place half of bean mixture in a blender or food processor, and process until smooth. Return pur�ed bean mixture to pan. Stir in turkey, bell pepper, parsley, sherry, and hot sauce; cook an additional 5 minutes or until thoroughly heated. Ladle soup into bowls, and top with sour cream. Garnish with cilantro sprigs, if desired. Serving Size: 1 1/2 cups soup and 1 tablespoon sour cream Source: "Cooking Light, December 1996, p.128" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 250 Calories (kcal); 6g Total Fat; (20% calories from fat); 24g Protein; 30g Carbohydrate; 20mg Cholesterol; 1205mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Crush cumin seeds with a mortar and pestle, or place seeds in a heavy-duty zip-top plastic bag, and crush with a mallet or rolling pin. Make soup ahead and freeze in an airtight container up to three months, or store in the refrigerator for up to four days in a nonaluminum container. Thaw if frozen, then reheat over low heat. Nutr. Assoc. : 0 2679 0 20022 491 0 0 0 0 0 578 25086 0 20067 0 2130706543 0 0 0 383 * Exported from MasterCook * Blue Cheese Yorkshire Pudding

Recipe By Serving Size Categories Amount -------2 3/4 1/3 1 1/2 1/8 1 1 1

: : 8 Preparation Time :0:00 : Dec '96 Side Dish

Pudding

Measure -----------cups cup cup teaspoons teaspoon large large tablespoon

Ingredient -- Preparation Method -------------------------------all-purpose flour 2% low-fat milk (1 1/3 ounces) crumbled blue cheese sugar salt egg egg white vegetable oil Cooking spray

Preheat oven to 450�. Combine first 7 ingredients in a bowl; beat at medium speed of a mixer until smooth. Beat at high speed 15 seconds; set aside. Divide oil evenly among 8 muffin cups; coat sides of cups with cooking spray. Place muffin cups in a 450� oven for 3 minutes. Divide batter evenly among prepared cups; bake at 450� for 10 minutes. Reduce oven temperature to 350�; bake an additional 15 minutes or until golden. Serve immediately. Source: "Cooking Light, December 1996, p.89" Copyright: "� Cooking Light" T(Baking Time): "0:25" - - - - - - - - - - - - - - - - - - Per serving: 173 Calories (kcal); 5g Total Fat; (24% calories from fat); 6g Protein; 26g Carbohydrate; 29mg Cholesterol; 138mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 2992 0 0 0 0 0 0 * Exported from MasterCook * Bluefish with Fresh Tomato Coulis Recipe By Serving Size Categories Amount -------2 : : 6 Preparation Time :0:00 : Fish And Shellfish Sept '96

Main Dish

Measure -----------cups

Ingredient -- Preparation Method -------------------------------coarsely chopped tomato

1/4 3 2 1 1 1 6 2 1/4 1/4

teaspoon tablespoons tablespoons tablespoon tablespoon small (6-ounce) teaspoons teaspoon teaspoon

salt red wine vinegar chopped fresh cilantro minced shallot olive oil garlic clove -- crushed bluefish fillets Cooking spray grated lemon rind salt pepper

Place chopped tomato in a colander; sprinkle with 1/4 teaspoon salt, and toss tomatoes gently. Let tomatoes drain for 30 minutes. Combine tomato, vinegar, and next 4 ingredients (vinegar through garlic) in a bowl; stir well. Let stand at room temperature 30 minutes. Place fish on a jelly-roll pan coated with cooking spray, and sprinkle grated lemon rind, 1/4 teaspoon salt, and pepper over fish. Broil 8 minutes or until fish flakes easily when tested with a fork. Serve with tomato coulis. Serving Size: 1 fish fillet and 1/4 cup tomato mixture Source: "Cooking Light, September 1996, p.98" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 206 Calories (kcal); 5g Total Fat; (21% calories from fat); 35g Protein; 4g Carbohydrate; 63mg Cholesterol; 293mg Sodium Food Exchanges: 0 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Pinot Gris NOTES : Any white fish, such as red snapper, grouper, or orange roughy, can be easily substituted to pair with the pungent herb cilantro in this fresh tomato topping. Nutr. Assoc. : 26059 0 0 0 0 0 0 1242 0 0 0 0 * Exported from MasterCook * Braised Salmon with Leeks and Dill Recipe By Serving Size Categories Amount -------1 2 1/2 4 : : 4 Preparation Time :0:15 : Fish And Shellfish Sept '96

Main Dish

Measure -----------teaspoon cups

Ingredient -- Preparation Method -------------------------------olive oil chopped leek garlic cloves -- minced

1 1/2 1/4 1/8 1/2 4 1/2 1 1/2

cups teaspoon teaspoon cup (6-ounce) teaspoon teaspoons

coarsely chopped tomato salt pepper dry white wine skinned salmon fillets (about 1 inch thick) dried dill OR chopped fresh dill

Heat oil in a large nonstick skillet over medium-high heat. Add leek; saut� 3 minutes. Add garlic; saut� 2 minutes. Add tomato, salt, and pepper; saut� 2 minutes. Add wine and salmon; sprinkle with dill, and bring to a boil. Cover, reduce heat, and simmer 8 minutes or until fish flakes easily when tested with a fork. Serve with roasted potatoes. Serving Size: 1 fillet and 1/2 cup leek mixture Source: "Cooking Light, September 1996, p.132" Copyright: "� Cooking Light" T(Cooking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 280 Calories (kcal); 7g Total Fat; (25% calories from fat); 36g Protein; 12g Carbohydrate; 88mg Cholesterol; 267mg Sodium Food Exchanges: 0 Grain(Starch); 5 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Suggested Wine: Chardonnay Nutr. Assoc. : 0 2671 620 20183 0 0 0 3404 0 0 2130706543 * Exported from MasterCook * Brandied Apples and Pears Recipe By Serving Size Categories Amount -------2 2 2 1/4 1 1/4 1/4 3 : : 8 Preparation Time :0:00 : Desserts

Oct '96

Measure ------------

cup teaspoon cup cup tablespoons

Ingredient -- Preparation Method -------------------------------peeled Bosc pears -- cored and quartered peeled Golden Delicious apples -- cored and quartered peeled Rome apples -- cored and quartered golden raisins ground cinnamon apricot preserves apple juice Calvados (apple brandy)

Combine all ingredients in a heavy saucepan; cook over low heat 30 minutes or until fruit is soft, stirring occasionally. Serving Size: 1/2 cup Source: "Cooking Light, October 1996, p.134" Copyright: "� Cooking Light" Yield: "4 Cups" - - - - - - - - - - - - - - - - - - Per serving: 116 Calories (kcal); trace Total Fat; (3% calories from fat); trace Protein; 27g Carbohydrate; 0mg Cholesterol; 5mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates Serving Ideas : Spoon this rich, chunky sauce into a balloon wine glass over a dollop of low-fat ice cream. Nutr. Assoc. : 1079 4435 4435 3534 0 0 0 26029 * Exported from MasterCook * Broccoli Tabbouleh Recipe By Serving Size Categories Amount -------1 3/4 3/4 2 1 1 3 : : 5 Preparation Time :0:00 : Salads

Sept '96

Measure -----------cup cup cup cups cup cup cup tablespoons cup tablespoons teaspoon teaspoon small

1/2

1/4 1 1/2 1/4 1/4 1

Ingredient -- Preparation Method -------------------------------boiling water uncooked bulgur OR cracked wheat coarsely chopped broccoli shredded carrot quartered cherry tomatoes finely chopped fresh parsley thinly sliced green onions lemon juice olive oil salt pepper garlic clove -- crushed

Combine boiling water and bulgur in a medium bowl; stir well. Let stand 20 minutes or until water is absorbed. Steam broccoli, covered, 3 minutes. Rinse under cold water; drain well. Add broccoli and next 4 ingredients (broccoli through green onions) to bulgur; toss gently. Combine lemon juice and remaining ingredients in a small bowl; stir well

with a whisk. Pour over bulgur mixture; toss gently to coat. Cover and chill. Serving Size: 1 cup Source: "Cooking Light, September 1996, p.90" Copyright: "� Cooking Light" Yield: "5 cups" - - - - - - - - - - - - - - - - - - Per serving: 142 Calories (kcal); 5g Total Fat; (27% calories from fat); 4g Protein; 24g Carbohydrate; 0mg Cholesterol; 137mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 218 0 2130706543 2653 4921 2557 0 0 0 0 0 0 0 * Exported from MasterCook * Broccoli, Buttermilk, and Dill Potatoes Recipe By Serving Size Categories Amount -------4 2 1 1/2 1 1/3 1/2 2 2 1 1/2 1/4 1/2 : : 4 Preparation Time :0:00 : Sept '96 Vegetarian Main Dishes

Vegetables

Measure -----------(8-ounce) teaspoons cups cup cup cup tablespoons teaspoons tablespoon teaspoon teaspoon cup

Ingredient -- Preparation Method -------------------------------baking potatoes olive oil coarsely chopped broccoli florets diced onion low-fat sour cream low-fat buttermilk minced fresh dill OR dried dill grated Parmesan cheese salt pepper (2 ounces) shredded reduced-fat Cheddar cheese Dill sprigs (optional)

Preheat oven to 375�. Wrap potatoes in foil; bake at 375� for 1 hour or until tender. Heat oil in a medium nonstick skillet over medium heat. Add broccoli and onion; saut� 4 minutes or until tender. Set aside. Unwrap potatoes. Split open each potato; scoop out pulp, leaving a 1/4-inch-thick shell. Combine potato pulp, broccoli mixture, sour cream, and next 5 ingredients

(sour cream through pepper) in a bowl; mash. Stuff shells with potato mixture, and sprinkle with Cheddar cheese. Place on a baking sheet, and bake at 375� for 10 minutes or until thoroughly heated. Garnish with dill sprigs, if desired. Source: "Cooking Light, September 1996, p.140" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 349 Calories (kcal); 5g Total Fat; (13% calories from fat); 13g Protein; 64g Carbohydrate; 9mg Cholesterol; 459mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26549 0 2653 0 4055 25045 20057 0 2130706543 3562 0 0 26148 2130706543 * Exported from MasterCook * Broccoli-Cheddar Soup Recipe By Serving Size Categories Amount -------1 4 2 2 1 3/4 1 : : 7 Preparation Time :0:00 : Sept '96

Soups And Stews

Measure ------------

1/2

Ingredient -- Preparation Method -------------------------------Cooking spray cup chopped onion cups chopped fresh broccoli (about 3/4 pound) -- divided cups diced peeled red potato (about 3/4 pound) teaspoon garlic powder (10 1/2-ounce) cans low-salt chicken broth bay leaf cup (3 ounces) shredded reduced-fat sharp Cheddar cheese (12-ounce) can evaporated skim milk Dash pepper

Coat a large Dutch oven with cooking spray; place over medium heat until hot. Add onion; saut� 5 minutes. Add 2 cups broccoli, potato, garlic powder, broth, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Discard bay leaf. Place half of broccoli mixture in container of a blender; cover and process until smooth. Spoon into a bowl. Repeat procedure with remaining broccoli mixture. Return broccoli pur�e to pan; add cheese, milk, pepper, and remaining 2 cups broccoli. Cook over medium heat 4 minutes, or until broccoli is just tender, stirring until cheese melts. Serving Size: 1 cup

Source: "Cooking Light, September 1996, p.90" Copyright: "� Cooking Light" Yield: "7 cups" - - - - - - - - - - - - - - - - - - Per serving: 126 Calories (kcal); 2g Total Fat; (12% calories from fat); 13g Protein; 19g Carbohydrate; 4mg Cholesterol; 160mg Sodium Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 2653 421 0 20113 0 26148 551 0 * Exported from MasterCook * Broiled Curried Salmon Fillets Recipe By Serving Size Categories Amount -------1/4 1 1 1 4 1/4 1/8 : : 4 Preparation Time :0:25 : Fish And Shellfish Sept '96

Main Dish

Measure Ingredient -- Preparation Method ------------ -------------------------------cup fresh lemon juice tablespoon curry powder tablespoon dark sesame oil (8-ounce) carton plain low-fat yogurt (6-ounce) salmon fillets (about 1 inch thick) Cooking spray teaspoon salt teaspoon pepper

Combine first 4 ingredients in a large zip-top plastic bag. Add salmon to bag; seal and marinate in refrigerator 20 minutes. Remove salmon from bag; discard marinade. Arrange salmon on a broiler rack coated with cooking spray; sprinkle with salt and pepper. Broil 8 minutes or until fish flakes easily when tested with a fork. Source: "Cooking Light, September 1996, p.132" Copyright: "� Cooking Light" T(Cooking time:): "8:00" - - - - - - - - - - - - - - - - - - Per serving: 317 Calories (kcal); 15g Total Fat; (44% calories from fat); 37g Protein; 6g Carbohydrate; 97mg Cholesterol; 249mg Sodium Food Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0

Other Carbohydrates Nutr. Assoc. : 0 0 0 0 26681 0 0 0 * Exported from MasterCook * Brownie Snack Cake Recipe By Serving Size Categories Amount -------3/4 1/4 1/4 1 3 1/2 1/3 1/4 1/4 1 1/2 2 1/2 1 : : 12 Preparation Time :0:00 : Desserts

Oct '96

Measure -----------cup cup cup teaspoon large cup cup teaspoon teaspoon cups tablespoons teaspoon

Ingredient -- Preparation Method -------------------------------sugar vegetable oil plain fat-free yogurt vanilla extract egg whites all-purpose flour unsweetened cocoa salt baking powder Cooking spray powdered sugar skim milk unsweetened cocoa

Preheat oven to 375�. Combine first 5 ingredients in a medium bowl; beat at medium speed of a mixer until well-blended. Combine flour, 1/3 cup cocoa, salt, and baking powder; stir well. Add flour mixture to sugar mixture, beating just until blended. Pour batter into a 9-inch round cake pan coated with cooking spray. Bake at 375� for 25 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes; remove from pan, and let cool completely on a wire rack. Combine powdered sugar and milk; beat at low speed until smooth. Spread 1/2 cup powdered sugar glaze over top of cake. Add 1 teaspoon cocoa to remaining sugar mixture, stirring with a whisk until blended. Spoon into a small zip-top plastic bag. Snip off 1 corner of bag, making a small hole. Starting in center of cake, pipe frosting in 4 concentric circles. Starting at center circle, pull a wooden pick or tip of a knife through circles at regular intervals to edge of cake to form a "web" design. Serving Size: 1 wedge Source: "Cooking Light, October 1996, p.73" Copyright: "� Cooking Light" T(Baking Time): "0:25"

- - - - - - - - - - - - - - - - - - Per serving: 185 Calories (kcal); 5g Total Fat; (23% calories from fat); 2g Protein; 33g Carbohydrate; trace Cholesterol; 75mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 Other Carbohydrates Nutr. Assoc. : 0 0 20159 0 3231 0 0 0 0 0 0 0 0 * Exported from MasterCook * Cappuccino Pudding Cake Recipe By Serving Size Categories Amount -------1 2/3 2 2 1/4 1/2 1 1 1/4 1 1/4 1 3/4 2 1/4 9 : : 9 Preparation Time :0:00 : Desserts

Oct '96

Measure Ingredient -- Preparation Method ------------ -------------------------------cup all-purpose flour cup sugar tablespoons unsweetened cocoa teaspoons baking powder teaspoon salt cup evaporated skim milk teaspoon vegetable oil teaspoon vanilla extract cup semisweet chocolate morsels cup firmly packed dark brown sugar cup unsweetened cocoa cups hot water (.77-ounce) envelopes instant cappuccino coffee mix OR cup other instant flavored coffee mix tablespoons frozen vanilla yogurt

Preheat oven to 350�. Combine first 5 ingredients in a 9-inch square baking pan, and stir well. Add milk, oil, and vanilla, stirring until smooth. Stir in chocolate morsels. Combine brown sugar and 1/4 cup cocoa; sprinkle over batter. Combine water and coffee mix, stirring to dissolve. Pour coffee mixture over batter; do not stir. Bake at 350� for 40 minutes or until cake springs back when touched lightly in center. Serve warm with 1 tablespoon frozen yogurt. Source: "Cooking Light, October 1996, p.74" Copyright: "� Cooking Light" T(Baking Time): "0:40" - - - - - - - - - - - - - - - - - - Per serving: 288 Calories (kcal); 3g Total Fat; (9% calories from fat); 4g

Protein; 62g Carbohydrate; 1mg Cholesterol; 220mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 3 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 4886 4335 0 0 5882 0 2130706543 5406 * Exported from MasterCook * Caramelized Onion, Fig, and Blue Cheese Strudel Recipe By Serving Size Categories Amount -------1 1/2 1/2 1/3 2 2 4 8 2 : : 8 Preparation Time :0:00 : Miscellaneous

Oct '96

Measure -----------cup cup cup cup cups tablespoons ounces sheets teaspoons

Ingredient -- Preparation Method -------------------------------diced dried figs (about 10 figs) raisins apricot nectar honey Butter-flavored cooking spray coarsely chopped sweet onion balsamic vinegar crumbled blue cheese frozen phyllo dough -- thawed powdered sugar

Preheat oven to 350�. Combine first 4 ingredients in a small saucepan. Bring to a boil, and cook 5 minutes. Remove from heat; cover and let stand 30 minutes. Coat a medium nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion and vinegar; cook 20 minutes or until deep golden, stirring frequently. Remove from heat; stir in fig mixture and cheese. Set aside. Place 1 phyllo sheet on work surface (cover remaining dough to keep from drying); lightly coat with cooking spray. Working with 1 phyllo sheet at a time, coat remaining 7 phyllo sheets with cooking spray, placing one on top of the other. Place a sheet of plastic wrap over phyllo, pressing gently to seal sheets together; discard plastic wrap. Spoon onion mixture along 1 long edge of phyllo, leaving a 2-inch border. Fold over the short edges of phyllo to cover 2 inches of onion mixture on each end. Starting at long edge with 2-inch border, roll up jelly-roll fashion. (Do not roll tightly, or strudel may split.) Place strudel, seam side down, on a jelly-roll pan coated with cooking spray. Score diagonal slits into top of strudel using a sharp knife. Lightly spray strudel with cooking spray. Bake at 350� for 30 minutes or until golden brown. Sprinkle powdered sugar over top. Serve warm. Source: "Cooking Light, October 1996, p.132"

Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 267 Calories (kcal); 6g Total Fat; (17% calories from fat); 6g Protein; 52g Carbohydrate; 11mg Cholesterol; 296mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fruit; 1 Fat; 1 Other Carbohydrates Suggested Wine: Zinfandel NOTES : A first-course dish, this strudel got the highest possible rating for taste in our Test Kitchens. Nutr. Assoc. : 3115 4680 0 0 0 26062 0 0 0 0 * Exported from MasterCook * Carolina Blond-Barbecue Sandwich Recipe By Serving Size Categories Amount -------1 1/3 1/4 1 1/2 1/4 2 2 1 1 1 1/2 1 1/2 4 : : 4 Preparation Time :0:15 : Oct '96

Sandwiches

Measure Ingredient -- Preparation Method ------------ -------------------------------(12-ounce) bag coleslaw cup light coleslaw dressing (such as Marzetti) teaspoon celery seeds cup no-salt-added ketchup cup water cup cider vinegar tablespoons instant minced onion tablespoons dark brown sugar tablespoon prepared mustard teaspoon pepper teaspoon hot sauce teaspoon garlic powder cups (3/4 pound) skinned shredded roasted chicken breast (such as Tyson) (2-ounce) slices Texas toast -- lightly toasted

Combine first 3 ingredients in a bowl; toss well to coat. Combine ketchup and next 8 ingredients (ketchup through garlic powder) in a medium saucepan; bring to a boil. Reduce heat; simmer 5 minutes or until mixture begins to thicken. Stir in chicken, and cook 4 minutes or until roasted chicken is thoroughly heated. Top each toasted bread slice with 1/2 cup chicken and 1/2 cup coleslaw mixture. Source: "Cooking Light, October 1996, p.122" Copyright:

"� Cooking Light" T(Cooking Time): "0:12" - - - - - - - - - - - - - - - - - - Per serving: 461 Calories (kcal); 12g Total Fat; (23% calories from fat); 26g Protein; 63g Carbohydrate; 56mg Cholesterol; 600mg Sodium Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat; 2 Other Carbohydrates Suggested Wine: Sauvignon Blanc Nutr. Assoc. : 5806 2779 0 4022 0 0 20220 0 0 0 0 0 4764 2342 * Exported from MasterCook * Cheddar Chicken Chowder Recipe By Serving Size Categories Amount -------2 1 1 1 2 4 1/2 1 3/4 2 1/4 1/2 2 3/4 1/2 1/4 : : 7 Preparation Time :0:00 : Dec '96

Soups And Stews

Measure -----------pound cup cup cups cups cups cup cups cup teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------bacon slices Cooking spray skinned, boned chicken breast -- cut into bite-size pieces chopped onion diced red bell pepper garlic cloves -- minced fat-free chicken broth diced peeled red potatoes frozen whole-kernel corn all-purpose flour 2% low-fat milk (3 ounces) shredded Cheddar cheese salt pepper

Cook bacon in a Dutch oven coated with cooking spray over medium-high heat until crisp. Remove bacon from pan. Crumble; set aside. Add chicken, onion, bell pepper, and garlic to bacon fat in pan; saut� 5 minutes. Add broth and potatoes; bring to boil. Cover, reduce heat, and simmer 20 minutes or until potatoes are tender. Add corn; stir well. Place flour in a bowl. Gradually add milk, stirring with a whisk until blended; add to soup. Cook over medium heat 15 minutes or until thick, stirring frequently. Stir in cheese, salt, and pepper. Top with crumbled bacon. Serving Size: 1 1/2 cups Source: "Cooking Light, December 1996, p.85" Copyright:

"� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 300 Calories (kcal); 8g Total Fat; (21% calories from fat); 32g Protein; 33g Carbohydrate; 57mg Cholesterol; 660mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2121 0 4943 0 0 620 0 4716 3449 0 0 4922 0 0 * Exported from MasterCook * Cheddar Potatoes and Onions Recipe By Serving Size Categories Amount -------1 1 wedges 3/4 1/2 1/2 : : 4 Preparation Time :0:00 : Oct '96

Vegetables

Measure -----------pound medium teaspoon teaspoon cup

Ingredient -- Preparation Method -------------------------------small red potatoes Vidalia or other sweet onion -- cut into 1/4-inch-thick Cooking spray lemon pepper salt shredded Cheddar cheese

Preheat oven to 350�. Pierce potatoes with a fork; arrange on paper towels in microwave oven. Microwave at HIGH for 5 to 6 minutes, turning once. Let stand 1 minute. Cut potatoes lengthwise into quarters. Place potatoes and onion wedges in an 8-inch square baking pan coated with cooking spray. Lightly coat tops of vegetables with cooking spray, and sprinkle evenly with lemon pepper and salt. Bake at 350� for 30 minutes. Sprinkle with cheese; cook an additional 3 minutes or until cheese melts. Serving Size: 1 cup Source: "Cooking Light, October 1996, p.119" Copyright: "� Cooking Light" Yield: "4 Cups" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 158 Calories (kcal); 5g Total Fat; (27% calories from fat); 6g Protein; 23g Carbohydrate; 15mg Cholesterol; 425mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2

Fat; 0 Other Carbohydrates NOTES : Vidalia onions add the best flavor in this recipe, but Walla Wallas also work nicely. I serve this easy-to-make dish with beef, poultry, or fish. �Jane Kay, Milwaukee, Wis. Nutr. Assoc. : 4716 5454 0 0 0 0 * Exported from MasterCook * Cheese-and-Corn Stuffed Potatoes Recipe By Serving Size Categories Amount -------4 2 1 1 2 3/4 1/2 1/2 1/2 1/4 : : 4 Preparation Time :0:00 : Sept '96 Vegetarian Main Dishes

Vegetables

Measure -----------(8-ounce) teaspoons cup cup cup cup cup teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------baking potatoes olive oil chopped leek chopped onion garlic cloves -- minced frozen whole-kernel corn -- thawed and drained 1% low-fat cottage cheese plain fat-free yogurt salt ground red pepper

Preheat oven to 375�. Wrap potatoes in foil; bake at 375� for 1 hour or until tender. Heat oil in a medium nonstick skillet over medium-high heat. Add leek, onion, and garlic; saut� 4 minutes or until tender. Set aside. Unwrap potatoes. Split open each potato; scoop out pulp, leaving a 1/4-inch-thick shell. Combine potato pulp, onion mixture, corn, and remaining ingredients in a bowl; stir well. Stuff shells with potato mixture; place on a baking sheet. Bake at 375� for 10 minutes or until thoroughly heated. Source: "Cooking Light, September 1996, p.140" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 293 Calories (kcal); 3g Total Fat; (9% calories from fat); 12g Protein; 57g Carbohydrate; 2mg Cholesterol; 423mg Sodium Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2135 0 3891 0 620 3450 4047 20159 0 0

* Exported from MasterCook * Cherry-Almond Upside-Down Cake Recipe By Serving Size Categories Amount -------1 1/4 3 1 1 1 1/4 1 1/2 1/2 1/4 2/3 1 1/2 1 1/2 : : 8 Preparation Time :0:00 : Cake Sept '96

Desserts

Measure Ingredient -- Preparation Method ------------ -------------------------------tablespoon stick margarine -- melted cup firmly packed brown sugar tablespoons sliced almonds -- toasted (14 1/2-ounce) can unsweetened pitted tart cherries -- drained OR (14 1/2-ounce) can dark sweet cherries -- drained cups all-purpose flour teaspoon baking powder teaspoon baking soda teaspoon salt cup stick margarine -- softened cup granulated sugar teaspoon vanilla extract teaspoon almond extract large egg cup low-fat buttermilk

Preheat oven to 350�. Coat the bottom of a 9-inch round cake pan with melted margarine. Sprinkle brown sugar and almonds over margarine. Arrange the cherries over the brown sugar-almond mixture; set aside. Combine flour, baking powder, baking soda, and salt in a bowl; stir well. Set aside. Beat 1/4 cup margarine and granulated sugar at medium speed of a mixer until well-blended. Add extracts and egg; beat well. Add flour mixture to creamed mixture alternately with buttermilk, beginning and ending with flour mixture; beat well after each addition. Pour batter over cherries. Bake at 350� for 30 minutes or until a wooden pick inserted in center comes out clean. Let cool in pan 5 minutes on a wire rack. Loosen cake from sides of pan, using a narrow metal spatula. Invert onto a cake plate; cut into wedges. Serve warm. Serving Size: 1 wedge Source: "Cooking Light, September 1996 , p.87" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 289 Calories (kcal); 10g Total Fat; (29% calories from fat); 4g Protein; 47g Carbohydrate; 24mg Cholesterol; 384mg Sodium

Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 2 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 2444 0 2130706543 0 0 0 0 0 0 0 0 0 25045 * Exported from MasterCook * Chestnut Beef Stew Recipe By Serving Size Categories Amount -------1 3 1 1 1/2 1/2 1/2 1/4 1/8 6 2 2 1 3 2 1 1/2 1 : : 6 Preparation Time :0:00 : Dec '96

Soups And Stews

Measure -----------pound tablespoons tablespoon cups teaspoon teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------lean beef stew meat all-purpose flour vegetable oil water dried thyme pepper dried marjoram dried sage garlic cloves -- peeled (10 1/2-ounce) cans beef broth tablespoons cold water tablespoon all-purpose flour cups (1-inch) cubed peeled eggplant cups quartered small red potatoes cups cooked, shelled, and halved chestnuts (about 1 1/2 pounds in shells) (14 1/2-ounce) can no-salt-added stewed tomatoes Thyme sprigs (optional)

Trim fat from beef. Cut the beef into 1-inch cubes. Combine beef and 3 tablespoons flour in a large zip-top plastic bag. Seal bag, and shake well to coat. Heat oil in a large Dutch oven over medium heat. Add beef, and cook 5 minutes, browning on all sides. Add 1 1/2 cups water and next 6 ingredients (water through broth); bring to a boil. Cover, reduce heat to low, and simmer 1 hour. Combine cold water and 1 tablespoon flour in a small bowl; stir well. Add flour mixture, eggplant, potatoes, chestnuts, and tomatoes to beef mixture; bring to a boil. Cover; reduce heat to medium-low. Simmer 30 minutes or until vegetables are tender and stew is thick. Garnish with thyme sprigs, if desired. Source: "Cooking Light, December 1996, p.145" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 353 Calories (kcal); 10g Total Fat; (25% calories from fat); 24g Protein; 42g Carbohydrate; 42mg Cholesterol; 586mg Sodium Food Exchanges: 2 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0

Other Carbohydrates Suggested Wine: Petite Syrah Nutr. Assoc. : 2216 0 0 0 0 0 0 0 620 0 0 0 2663 4716 4744 26427 2130706543 * Exported from MasterCook * Chestnut Biscotti Recipe By Serving Size Categories : : 16 Preparation Time :0:00 : Baked Dec '96

Cookies Miscellaneous

Amount -------1/2 2 1 1 1/2 1 1/4 1 1/4 1/2

Measure -----------cup tablespoons large teaspoons cups teaspoon teaspoon Dash cup

Ingredient -- Preparation Method -------------------------------sugar stick margarine -- softened egg vanilla extract all-purpose flour baking powder ground nutmeg salt finely chopped cooked shelled chestnuts (about 1/2 pound in shells) Cooking spray

Preheat oven to 350�. Combine sugar and margarine in a large bowl; beat at medium speed of a mixer until well-blended. Add egg and vanilla; beat well. Combine flour, baking powder, nutmeg, and salt; gradually add to sugar mixture, beating until well-blended. Add chestnuts; beat well. Turn dough out onto a lightly floured surface; knead lightly 7 times. Shape dough into a 12-inch-long roll. Place roll on a baking sheet coated with cooking spray; flatten to a 1-inch thickness. Bake at 350� for 30 minutes. Remove roll from baking sheet; let cool 10 minutes on a wire rack. Cut roll diagonally into 16 (1/2-inch) slices. Place slices, cut sides down, on a baking sheet. Bake at 350� for 5 minutes. Turn cookies over; bake an additional 5 minutes (cookies will be slightly soft in center but will harden as they cool). Remove from baking sheet; let cool completely on wire rack. Serving Size: 1 biscotti Source: "Cooking Light, December 1996, p.145" Copyright: "� Cooking Light"

T(Baking Time): "0:40" - - - - - - - - - - - - - - - - - - Per serving: 89 Calories (kcal); 2g Total Fat; (19% calories from fat); 2g Protein; 16g Carbohydrate; 12mg Cholesterol; 51mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : Store the biscotti in an airtight container. Nutr. Assoc. : 0 0 0 0 0 0 0 0 4744 0 * Exported from MasterCook * Chestnut Soup Recipe By Serving Size Categories Amount -------1 1 1/2 1/2 1 1 1/4 1/8 1/8 5 1/2 1 1/4 : : 5 Preparation Time :0:00 : Dec '96

Soups And Stews

Measure -----------tablespoon cup cup cup cup cup

Ingredient -- Preparation Method -------------------------------margarine chopped onion chopped celery chopped carrot cubed peeled baking potato cooked shelled chestnuts (about 1 pound in shells) teaspoon dried thyme teaspoon salt teaspoon pepper (1/8 to 1/4 teaspoon) (10 1/2-ounce) cans low-salt chicken broth cup 2% low-fat milk cups plain croutons Paprika

Melt margarine in a large saucepan over medium heat. Add onion; saut� 4 minutes. Add celery and carrot; saut� 6 minutes. Add potato and next 5 ingredients (potato through broth). Bring to a boil, reduce heat, and simmer 40 minutes. Place chestnut mixture in a blender; process until smooth. Return to pan; stir in milk. Cook until thoroughly heated. Ladle soup into individual bowls; top with croutons, and sprinkle with paprika. Serving Size: 1 cup soup, 1/4 cup croutons Source: "Cooking Light, December 1996, p.146" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 216 Calories (kcal); 7g Total Fat; (23% calories from fat); 17g

Protein; 35g Carbohydrate; 2mg Cholesterol; 210mg Sodium Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 20022 2299 4744 0 0 1091 0 0 0 0 * Exported from MasterCook * Chicken Biscuit Stew Recipe By Serving Size Categories Amount -------2 1/2 1/4 1/4 1/2 1 1 1/2 1/3 1 1 1 :Beth Blevins : 5 Preparation Time :0:00 : Poultry Soups And Stews

Sept '96

Measure Ingredient -- Preparation Method ------------ -------------------------------tablespoons reduced-calorie stick margarine cup all-purpose flour teaspoon salt teaspoon pepper cup skim milk (10 1/2-ounce) can low-salt chicken broth cups cubed cooked chicken breasts cup chopped onion (8 1/2-ounce) can green peas -- drained (8 1/4-ounce) can sliced carrots -- drained (4 1/2-ounce) can refrigerated buttermilk biscuits

Preheat oven to 375�. Melt margarine in a 9-inch cast-iron skillet over medium-high heat. Stir in flour, salt, and pepper. Gradually add milk and broth, stirring with a whisk until blended. Cook 4 minutes or until thick and bubbly, stirring constantly. Add chicken, onion, peas, and carrots; cook 1 minute. Remove from heat. Carefully split biscuits in half horizontally; place over chicken mixture. Bake at 375� for 20 minutes or until biscuits are golden brown. Serving Size: 3/4 cup stew and 2 biscuit halves Source: "Cooking Light, September 1996, p.142" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 272 Calories (kcal); 8g Total Fat; (26% calories from fat); 21g Protein; 31g Carbohydrate; 36mg Cholesterol; 731mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : This is one recipe I made sure I copied from Mom when I got married. With this meal, she never had to worry about leftovers. �Beth Blevins, Alabaster, Alabama

Nutr. Assoc. : 20100 14 0 0 4938 0 4732 0 681 256 450 * Exported from MasterCook * Chicken Marsala Recipe By Serving Size Categories Amount -------1/2 1 1/2 1/8 1/4 2 1/8 4 2 2 :Jean M. Converse : 4 Preparation Time :0:00 : Pasta Sept '96

Poultry

Measure -----------cup teaspoon teaspoon teaspoon cup tablespoons teaspoon (4-ounce) teaspoons cups

Ingredient -- Preparation Method -------------------------------dry Marsala wine cornstarch dried tarragon salt Italian-seasoned breadcrumbs grated Parmesan cheese garlic powder skinned, boned chicken breast halves olive oil hot cooked angel hair (about 4 ounces uncooked pasta)

Combine first 4 ingredients in a 1-cup glass measure; stir with a whisk until blended. Set aside. Combine breadcrumbs, cheese, and garlic powder in a shallow dish, and stir well. Dredge chicken breast halves in breadcrumb mixture. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Microwave wine mixture at high 30 seconds or until slightly thick, stirring once. Arrange chicken over pasta; top with sauce. Serving Size: 1 chicken breast, 1/2 cup pasta, and 1 tablespoon sauce Source: "Cooking Light, September 1996, p.124" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 306 Calories (kcal); 5g Total Fat; (16% calories from fat); 32g Protein; 26g Carbohydrate; 68mg Cholesterol; 388mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Chardonnay NOTES : I couldn't find a chicken Marsala recipe that suited my taste, so I created one of my own. �Jean M. Converse, Elsinore, California Nutr. Assoc. : 4106 0 0 0 4866 1034 0 26039 0 2845

* Exported from MasterCook * Chicken Pita Sandwiches with Yogurt Sauce Recipe By Serving Size Categories Amount -------3/4 1 1/2 1/2 1 1/2 1/4 1/8 1/8 3 2 1 3/4 1 1 1 8 1 1 :Amy Polk : 8 Preparation Time :0:00 : Poultry Sept '96

Sandwiches

Measure -----------cup teaspoon teaspoon teaspoon teaspoons teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------fresh lemon juice ground turmeric ground cumin ground allspice olive oil salt ground cardamom pepper garlic cloves -- minced pounds skinned, boned chicken breasts cups thinly sliced cucumber cup thinly sliced onion -- separated into rings tablespoon minced fresh mint (8-ounce) carton plain low-fat yogurt Cooking spray (6-inch) whole-wheat pita bread rounds -- cut in half cup thinly sliced iceberg lettuce cup chopped tomato

Combine first 10 ingredients in a large zip-top plastic bag; seal and shake well to coat. Marinate in refrigerator 8 hours, turning bag occasionally. Combine cucumber, onion, mint, and yogurt in a bowl; stir well. Cover and chill. Prepare grill. Remove chicken from bag, reserving marinade. Place chicken on grill rack coated with cooking spray; grill 10 minutes on each side or until done, basting occasionally with reserved marinade. Cut chicken diagonally across grain into 1/4-inch slices; set aside. Divide chicken evenly between pita halves; spoon 1 tablespoon lettuce, 1 tablespoon tomato, and 1 1/2 tablespoons yogurt sauce into each pita half. Serving Size: 2 pita halves Source: "Cooking Light, September 1996, p.126" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 345 Calories (kcal); 5g Total Fat; (11% calories from fat); 35g Protein; 43g Carbohydrate; 68mg Cholesterol; 505mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

NOTES : Although marinating the chicken takes some time, the flavor is worth it, and the dish cooks quickly. In fact, my daughter loves these sandwiches so much she requested them for her birthday dinner. Rice and a fruit dessert are good complements to this recipe. �Amy Polk, Walled Lake, Michigan Nutr. Assoc. : 0 0 0 0 0 0 0 0 620 2314 20177 0 3383 4061 0 26190 4924 26059 * Exported from MasterCook * Chicken with 40 Cloves of Garlic Recipe By Serving Size Categories Amount -------2 1/2 1 6 4 8 8 1/2 1 1/2 1/4 40 : : 8 Preparation Time :0:00 : Dec '96 Poultry

Main Dish

Measure -----------cups teaspoon

cup teaspoons teaspoon Dash

Ingredient -- Preparation Method -------------------------------chopped onion dried tarragon parsley sprigs celery stalks -- each cut into 3 pieces chicken thighs (about 2 3/4 pounds) -- skinned chicken drumsticks (about 1 3/4 pounds) -- skinned dry vermouth salt pepper ground nutmeg unpeeled garlic cloves (about 4 heads) Fresh tarragon (optional) French bread (optional)

Combine first 4 ingredients in a 4-quart casserole. Arrange chicken over vegetables. Drizzle with vermouth; sprinkle with salt, pepper, and nutmeg. Nestle garlic around chicken. Cover casserole with aluminum foil and casserole lid. Bake at 375� for 1 1/2 hours. Garnish with fresh tarragon, if desired; serve with French bread. Serving Size: 1 thigh, 1 drumstick, 1/4 cup vegetable mixture, and 5 garlic cloves Source: "Cooking Light, December 1996, p.142" Copyright: "� Cooking Light" T(Baking Time): "1:30" - - - - - - - - - - - - - - - - - - Per serving: 245 Calories (kcal); 8g Total Fat; (32% calories from fat); 27g Protein; 11g Carbohydrate; 107mg Cholesterol; 535mg Sodium Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 0 20143 2523 4951 2575 0 0 0 0 620 0 0 * Exported from MasterCook * Chicken with Mole Sauce Recipe By Serving Size Categories Amount -------6 1/2 1 2 1 1/4 : : 6 Preparation Time :0:00 : Oct '96

Poultry

Measure -----------(4-ounce) teaspoon

3/4 1/4 1/8 1/8 3 1 1 3/4 1/4

1

Ingredient -- Preparation Method -------------------------------boned skinned chicken breast halves salt -- divided Cooking spray cup chopped onion tablespoon minced jalape�o pepper garlic cloves -- minced teaspoon ground cinnamon teaspoon chili powder teaspoon ground cumin teaspoon ground allspice teaspoon ground cloves tablespoons blanched almonds -- toasted (6-inch) day-old corn tortilla -- broken into pieces (8 1/2-ounce) can whole tomatoes -- undrained Dash barbecue smoked seasoning (such as Hickory Liquid Smoke) ounce sweet baking chocolate cup water tablespoon sesame seeds -- toasted Cilantro sprigs (optional)

Sprinkle chicken with 1/4 teaspoon salt. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken; cook 4 minutes on each side or until done. Remove chicken from pan. Set aside; keep warm. Add onion, jalape�o pepper, and garlic to skillet; cook 3 minutes or until tender. Add seasonings (cinnamon through cloves). Cook 1 minute; set aside. Position knife blade in food processor bowl; add almonds and tortilla pieces. Process until finely ground. Add onion mixture, remaining 1/4 teaspoon salt, tomatoes, and liquid smoke; process until smooth. Return mixture to skillet. Add chocolate; cook over low heat until chocolate melts. Add water; cook until thoroughly heated, stirring frequently. Spoon sauce over chicken; sprinkle with sesame seeds. Garnish with cilantro sprigs, if desired. Serving Size: 1 chicken breast half, 1/4 cup sauce, and 1/2 teaspoon sesame seeds Source: "Cooking Light, October 1996, p.62" Copyright: "� Cooking Light"

- - - - - - - - - - - - - - - - - - Per serving: 202 Calories (kcal); 6g Total Fat; (26% calories from fat); 28g Protein; 9g Carbohydrate; 66mg Cholesterol; 146mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : The butterflies may not be able to go home with you, but this Mexican delicacy can. Mole (MOH-lay) comes from molli, the Nahuatl word for "concoction." It refers to a dark, rich sauce of nuts, seeds, chile peppers, spices, and chocolate. Try serving this dish with Spanish rice. (Recipe by Barbara Chernetz) Nutr. Assoc. : 2313 26033 0 0 20198 620 0 0 0 0 3615 2277 2883 2470 3962 5195 0 0 2130706543 * Exported from MasterCook * Chicken-and-French Bean Salad with Blueberry Relish Recipe By Serving Size Categories Amount -------1 1 2 2 2 3 1 2 1 2 1 2 1 3/4 : : 2 Preparation Time :0:00 : July/ Aug '96 Salads

Poultry

Measure -----------cup cup tablespoon tablespoons tablespoons teaspoons tablespoons tablespoon teaspoons teaspoon teaspoon teaspoon (4-ounce) teaspoon cups cup

1/4 1/4

Ingredient -- Preparation Method -------------------------------(2-inch) sliced green beans (about 1/4 pound) fresh blueberries sugar chopped red onion balsamic vinegar fresh lemon juice red wine vinegar chopped shallots honey mustard olive oil salt pepper skinned, boned chicken breast halves olive oil torn romaine lettuce plain croutons

Steam beans, covered, 5 minutes or until crisp-tender. Rinse under cold water; drain and set aside. Place blueberries and next 4 ingredients (blueberries through lemon juice) in a food processor; pulse until coarsely chopped. Set relish aside. Combine red wine vinegar, shallots, mustard, and 1 teaspoon oil in a bowl; stir well with a whisk. Set vinaigrette aside. Sprinkle salt and pepper over chicken. Heat 1 teaspoon oil in a small nonstick skillet over medium heat. Add chicken, and cook 3 minutes on each side or until done. Remove from heat; cut across grain into thin slices; set aside.

Combine beans, lettuce, and croutons in a bowl. Drizzle vinaigrette over salad; toss gently to coat. Divide salad evenly between 2 plates; top each with chicken breast slices. Spoon relish over chicken. Source: "Cooking Light, July/August 1996, p.130" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 325 Calories (kcal); 8g Total Fat; (20% calories from fat); 31g Protein; 35g Carbohydrate; 66mg Cholesterol; 526mg Sodium Food Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates NOTES : You can make the chicken and relish ahead, then serve with the salad greens. Nutr. Assoc. : 3568 0 0 2679 0 0 0 0 0 0 0 0 2314 0 1280 0 * Exported from MasterCook * Chickpea-and-Hominy Stew Recipe By Serving Size Categories Amount -------2 2 1/2 4 2 3/4 1 2 1 1 2 1/4 1/4 : : 6 Preparation Time :0:00 : July/ Aug '96

Soups And Stews

Measure -----------teaspoons cups cup

Ingredient -- Preparation Method -------------------------------olive oil diced onion minced seeded Anaheim chile garlic cloves -- minced cups water cup diced tomato (19-ounce) cans chickpeas (garbanzo beans) -- drained (15.5-ounce) can white hominy -- drained (14 1/2-ounce) can vegetable broth cups coarsely chopped spinach teaspoon pepper teaspoon ground cumin

Heat oil in a large saucepan over medium-high heat. Add onion, chile, and garlic; saut� 1 minute. Add water and next 4 ingredients (water through broth); bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove from heat; stir in spinach and remaining ingredients. Serving Size: 1 1/2 cups Source: "Cooking Light, July/August 1996, p.125" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - -

Per serving: 322 Calories (kcal); 5g Total Fat; (12% calories from fat); 12g Protein; 60g Carbohydrate; 0mg Cholesterol; 987mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Serving Ideas : I really enjoy eating this dish smothered with spicy salsa. Nutr. Assoc. : 0 0 2049 0 0 0 2603 27094 5846 2687 0 0 * Exported from MasterCook * Chili-Seared Salmon with Sweet Pepper Salsa Recipe By Serving Size Categories Amount -------3/4 1/2 1/2 1/2 2 1 1 2 1/4 1/8 1/8 1/8 1/8 2 1/4 1/8 4 2 : : 4 Preparation Time :0:30 : Fish And Shellfish Sept '96

Main Dish

Measure -----------cup cup cup cup tablespoons tablespoon tablespoon teaspoons teaspoon teaspoon teaspoon teaspoon teaspoon tablespoons teaspoon teaspoon (6-ounce) teaspoons

Ingredient -- Preparation Method -------------------------------diced red onion diced yellow bell pepper diced red bell pepper diced plum tomato chopped fresh cilantro minced seeded jalape�o pepper fresh lemon juice cider vinegar ground cumin sugar salt ground coriander ground red pepper chili powder salt black pepper salmon fillets (about 1 inch thick) olive oil

Combine first 13 ingredients in a bowl; stir well. Let stand at least 30 minutes, stirring occasionally. Combine chili powder, 1/4 teaspoon salt, and black pepper; rub evenly over salmon fillets. Heat oil in a large nonstick skillet over medium-high heat. Add fillets; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with salsa. Serving Size: 1 fillet and about 2/3 cup salsa Source: "Cooking Light, September 1996, p.132" Copyright: "� Cooking Light" T(Cooking Time:): "0:08"

- - - - - - - - - - - - - - - - - - Per serving: 367 Calories (kcal); 21g Total Fat; (51% calories from fat); 36g Protein; 9g Carbohydrate; 112mg Cholesterol; 322mg Sodium Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 5630 20165 26089 0 26088 0 0 0 0 0 0 0 0 0 0 354 986 * Exported from MasterCook * Chinese Tangerine Chicken Recipe By Serving Size Categories Amount -------2 1 2 2 1 1 1 1 8 6 1 1 1/4 1/3 : : 8 Preparation Time :0:00 : Oct '96

Poultry

Measure -----------tablespoons teaspoon tablespoons tablespoons tablespoon tablespoon teaspoon (5-pound) pieces tablespoon cup cup cup

Ingredient -- Preparation Method -------------------------------dry breadcrumbs grated tangerine or orange rind fresh tangerine or orange juice grated peeled fresh ginger low-sodium soy sauce honey dark sesame oil roasting chicken (5 to 6 pounds) peeled sliced fresh ginger -- divided tangerines or oranges -- halved crosswise all-purpose flour low-salt chicken broth dry sherry tangerine or orange juice

Preheat oven to 450�. Combine first 7 ingredients in a small bowl; stir well. Set aside. Remove giblets and neck from chicken; discard. Rinse chicken under cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers and gently pushing between skin and meat. Spread breadcrumb mixture beneath skin on breast and drumsticks. Place 8 ginger slices and 4 tangerine halves into cavity. Lift wing tips up and over back; tuck under chicken. Place chicken, breast side up, on a broiler pan. Arrange tangerines, cut side up, around chicken. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 450� for 20 minutes. Reduce oven temperature to 350�; bake an additional 1 hour and 30 minutes or until thermometer registers 180�. Discard skin. Place chicken on a platter. Set aside; keep warm. Pour pan drippings into a ziptop plastic bag. Snip off 1 corner of bag. Drain liquid into a saucepan; stop before fat layer reaches opening. Discard fat.

Combine flour and broth in a small bowl; stir with a whisk. Add to pan drippings. Stir in sherry and juice. Bring to a boil; cook 1 minute or until thick, stirring constantly with a whisk. Serve with chicken. Serving Size: 3 ounces chicken and 3 tablespoons gravy Source: "Cooking Light, October 1996, p.68" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 288 Calories (kcal); 10g Total Fat; (31% calories from fat); 31g Protein; 17g Carbohydrate; 86mg Cholesterol; 280mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 20085 3410 20083 0 0 0 5829 4974 5249 0 58487 0 1006 * Exported from MasterCook * Chocolate Pound Cake Recipe By Serving Size Categories Amount -------3/4 1 1/2 2 2 1 1/2 1 3 1/2 3/4 1 1/4 2 1 : : 18 Preparation Time :0:00 : Baked Dec '96

Cake

Measure -----------cup cups large large cups teaspoon cups cup teaspoon teaspoon teaspoons teaspoon

Ingredient -- Preparation Method -------------------------------stick margarine -- softened sugar eggs egg whites low-fat buttermilk baking soda all-purpose flour unsweetened cocoa baking powder salt vanilla extract Baking spray with flour powdered sugar

Preheat oven to 350�. Cream margarine, and gradually add sugar, beating well at medium speed of a mixer. Add eggs and egg whites, 1 at a time, beating well after each addition. Combine buttermilk and baking soda; stir well. Set aside. Combine flour, cocoa, baking powder, and salt; stir well. Add dry ingredients to creamed mixture alternately with buttermilk mixture, beginning and ending with dry ingredients. Stir in vanilla.

Pour batter into a 12-cup Bundt pan coated with baking spray. Bake at 350� for 45 minutes or until a wooden pick inserted in center comes out clean. Let cool in pan 10 minutes on a wire rack; remove from pan. Let cool completely on wire rack. Sift powdered sugar over top of cake. Serving Size: 1 slice Source: "Cooking Light, December 1996, p.110" Copyright: "� Cooking Light" T(Baking Time): "0:45" - - - - - - - - - - - - - - - - - - Per serving: 254 Calories (kcal); 9g Total Fat; (31% calories from fat); 5g Protein; 39g Carbohydrate; 22mg Cholesterol; 251mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates NOTES : You can use cooking spray and 1 teaspoon of flour to dust the pan if baking spray isn't available. Nutr. Assoc. : 0 0 3218 3231 25045 0 0 0 0 0 0 0 0 * Exported from MasterCook * Christmas Pudding with Brandy Sauce Recipe By Serving Size Categories Amount -------2 1 3/4 1/2 1/3 1/4 1/2 1/2 1/4 1/4 1 2 1/2 1/2 1 1/4 2 : : 10 Preparation Time :0:00 : Dec '96

Pudding

Measure -----------cups cup cup cup cup cup teaspoon teaspoon teaspoon teaspoon large tablespoons teaspoon teaspoon cups tablespoons

Ingredient -- Preparation Method -------------------------------shredded peeled sweet potato whole-wheat flour raisins chopped dried apricots firmly packed brown sugar stick margarine -- softened ground cinnamon ground nutmeg salt ground cloves egg white skim milk baking soda white vinegar Cooking spray low-fat vanilla ice cream -- softened brandy

Combine first 11 ingredients in a bowl; stir well. Combine milk, baking soda, and vinegar; add to sweet potato mixture, stirring until dry ingredients are moist.

Press sweet potato mixture into a 6-cup steamed-pudding mold coated with cooking spray. Cover tightly with foil or lid coated with cooking spray. Place mold on a shallow rack in a stockpot; add boiling water to halfway up sides of mold. Cover and cook in simmering water 3 hours or until knife inserted in center comes out clean, adding water to stockpot as needed. Invert pudding onto a plate; cut into 10 slices. Combine softened ice cream and brandy, stirring with a whisk until blended. Serve with pudding. Serving Size: 1 wedge and 2 tablespoons sauce Source: "Cooking Light, December 1996, p.81" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 229 Calories (kcal); 7g Total Fat; (26% calories from fat); 4g Protein; 39g Carbohydrate; 7mg Cholesterol; 199mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates NOTES : Use a round cake-cooling rack inside the stockpot. Nutr. Assoc. : 5212 0 4680 3090 0 0 0 0 0 0 0 0 0 0 0 5407 2330 * Exported from MasterCook * Cinnamon Streusel Coffeecake Recipe By Serving Size Categories Amount -------1/3 1/3 3 1 1 1/4 1/3 2 3 1 1 1/2 1 1/2 1 : : 16 Preparation Time :0:00 : Baked Dec '96

Cake

Measure -----------cup cup tablespoons tablespoon cups cup large cups teaspoon teaspoon teaspoon cups tablespoon

Ingredient -- Preparation Method -------------------------------chopped walnuts firmly packed brown sugar all-purpose flour ground cinnamon Cooking spray sugar vegetable oil eggs all-purpose flour baking powder baking soda salt low-fat buttermilk vanilla extract

Preheat oven to 350�. Combine the first 4 ingredients in a small bowl, and stir well. Coat a 12-cup Bundt pan with cooking spray; sprinkle 1/3 cup of the walnut mixture into pan. Set walnut mixture aside.

Combine 1 1/4 cups sugar and vegetable oil in a large bowl, and beat at medium speed of a mixer until well-blended. Add eggs, 1 at a time, beating well after each addition. Combine flour, baking powder, baking soda, and salt; stir well. Add flour mixture to creamed mixture alternately with buttermilk, beginning and ending with flour mixture; mix after each addition. Stir in vanilla. Measure 2 cups of batter; set aside. Pour remaining batter into prepared pan; sprinkle remaining walnut mixture over batter. Pour reserved 2 cups batter over walnut mixture. Bake at 350� for 45 minutes or until a wooden pick inserted in center comes out clean. Let cool in pan 10 minutes on a wire rack; remove from pan. Let cool completely on wire rack. Source: "Cooking Light, December 1996, p.100" Copyright: "� Cooking Light" T(Baking Time): "0:45" - - - - - - - - - - - - - - - - - - Per serving: 245 Calories (kcal); 7g Total Fat; (25% calories from fat); 5g Protein; 41g Carbohydrate; 24mg Cholesterol; 209mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 1/2 Other Carbohydrates NOTES : Soften brown sugar that's hard and dry by placing it in the microwave for a few seconds. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 25045 0 * Exported from MasterCook * Citrus Terrine Recipe By Serving Size Categories Amount -------2 1 1/4 1/4 4 2 1 3 : : 12 Preparation Time :0:00 : Desserts

Sept '96

Measure -----------envelopes cups cup cups

Ingredient -- Preparation Method -------------------------------unflavored gelatin orange juice sugar pink grapefruit sections (about 6 grapefruit) cups orange sections (about 6 oranges) (12-ounce) package unsweetened frozen raspberries -- thawed cups orange sorbet Tarragon sprigs (optional)

Sprinkle gelatin over orange juice in a small saucepan; let stand 1 minute. Add sugar; cook over low heat, stirring until sugar and gelatin dissolve. Remove from heat; let cool slightly.

Line an 8 � 4-inch loaf pan with plastic wrap. Pour 1/4 cup gelatin mixture into loaf pan; chill until the consistency of unbeaten egg white. Arrange 1 1/3 cups grapefruit sections over gelatin layer, overlapping slightly. Pour 1/4 cup gelatin mixture over grapefruit layer; chill 10 minutes. Arrange 1 cup orange sections over gelatin layer. Pour 1/4 cup gelatin mixture over orange layer; chill 10 minutes. Repeat layering with remaining grapefruit sections, gelatin mixture, and orange sections, ending with grapefruit sections. Cover terrine with plastic wrap; press down lightly. Chill 8 hours or until set. Place raspberries in a food processor; process until smooth. Strain through a sieve into a bowl, reserving 3/4 cup pur�e. Discard seeds. Invert terrine onto a platter; remove plastic wrap. Cut terrine into 12 slices using a serrated knife. Serve the terrine with raspberry pur�e and sorbet. Garnish terrine with tarragon sprigs, if desired. Serving Size: 1 slice citrus terrine, 1/4 cup sorbet, and 1 tablespoon of raspberry pur�e Source: "Cooking Light, September 1996, p.106" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 150 Calories (kcal); trace Total Fat; (1% calories from fat); 2g Protein; 37g Carbohydrate; 0mg Cholesterol; 37mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1 Other Carbohydrates Nutr. Assoc. : 20215 1006 0 3553 1013 1233 1038 2130706543 * Exported from MasterCook * Citrus-Shrimp Salad Recipe By Serving Size Categories Amount -------2 1/2 2 1/4 3 2 2 2 1 1/2 1 1/8 4 : : 8 Preparation Time :0:00 : Dec '96 Salads

Fish And Shellfish

Measure -----------quarts pounds cup tablespoons tablespoons tablespoons tablespoons tablespoons tablespoon teaspoon cups

Ingredient -- Preparation Method -------------------------------water medium shrimp reduced-calorie Italian salad dressing finely chopped shallots red wine vinegar plain fat-free yogurt orange juice Dijon mustard honey pepper sliced romaine lettuce

2 2 1/4

cups cups cup

pink grapefruit sections (about 4 large grapefruit) orange sections (about 5 oranges) chopped fresh chives

Bring water to a boil, and add shrimp. Cook shrimp 3 to 5 minutes. Drain and rinse with cold water. Peel and devein shrimp; chill. Combine salad dressing and next 7 ingredients (salad dressing through pepper) in a large bowl, and stir well. Add shrimp, and stir. Line a large platter with sliced lettuce. Spoon shrimp mixture into center of platter; arrange grapefruit sections and orange sections around salad. Sprinkle salad with chives. Source: "Cooking Light, December 1996, p.172" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 169 Calories (kcal); 2g Total Fat; (10% calories from fat); 22g Protein; 17g Carbohydrate; 175mg Cholesterol; 316mg Sodium Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Arrange Citrus-Shrimp Salad on a platter 1 to 2 hours before serving. Cover with plastic wrap, and chill. Nutr. Assoc. : 0 26456 3993 26631 5458 25024 0 0 0 0 4780 4503 1013 0 * Exported from MasterCook * Cocoa Berry Cake Recipe By Serving Size Categories Amount -------2/3 1 1/3 1 1 1/2 1 1/2 1/4 1 1 5 2 1 10 : : 16 Preparation Time :0:00 : Baked Dec '96

Cake

Measure -----------cup cup cup tablespoon cups cup cup cup tablespoon teaspoon ounces large teaspoon large

Ingredient -- Preparation Method -------------------------------Cooking spray water dried cranberries orange juice margarine sugar unsweetened cocoa all-purpose flour boiling water Grand Marnier (orange-flavored liqueur) vanilla extract unsweetened chocolate -- melted egg yolks cream of tartar egg whites

1/4

cup

sugar Chocolate Glaze CHOCOLATE GLAZE sugar unsweetened cocoa hot water instant espresso OR instant coffee granules

3 1 2

1/3 1/3

cup cup tablespoons teaspoon teaspoons

Preheat oven to 350�. Coat bottoms of 2 (9-inch) round cake pans with cooking spray; line bottoms with wax paper. Coat wax paper with cooking spray; set aside. Combine 2/3 cup water, cranberries, orange juice, and margarine in a small saucepan. Bring to a boil; cook 5 minutes. Combine 1 1/2 cups sugar, cocoa, and flour in a large bowl. Add cranberry mixture and boiling water; stir until well-blended. Add liqueur, vanilla, chocolate, and egg yolks; stir until well-blended. Set batter aside. Beat cream of tartar and egg whites at high speed of a mixer until foamy. Gradually add 1/4 cup sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently stir one-fourth of egg white mixture into batter; gently fold in remaining egg white mixture. Pour batter into prepared pans. Bake at 350� for 35 minutes or until cake springs back when touched lightly in center. Let cool in pans 10 minutes on a wire rack; remove from pans. Peel off wax paper; let cool completely. Place 1 cake layer on a plate; spread with half of Chocolate Glaze, and top with other cake layer. Spread remaining glaze over top of cake. Serving Size: 1 slice _____________________ To Make Chocolate Glaze Combine all ingredients; stir well. Yield: 1/2 cup Source: "Cooking Light, December 1996, p.132" Copyright: "� Cooking Light" T(Baking Time): "0:35" - - - - - - - - - - - - - - - - - - Per serving: 221 Calories (kcal); 7g Total Fat; (27% calories from fat); 6g Protein; 37g Carbohydrate; 27mg Cholesterol; 49mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 3544 0 0 3232 0 3231 0 2130706543 0 0 0 0 2130706543 0 0 * Exported from MasterCook * Coconut Cream Puffs Recipe By Serving Size Categories Amount -------1 2 1/4 1 2 3 1 1/2 1 2 1 1/2 1 3/4 1 1/2 3 1/2 1/2 3/4 2 : : 24 Preparation Time :0:00 : Baked

Dec '96

Measure -----------cup teaspoons teaspoon cup tablespoons large large teaspoon tablespoon tablespoons tablespoons large cup teaspoons tablespoons teaspoon teaspoon cup tablespoons

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar salt skim milk margarine egg whites egg yolk Cooking spray unflavored gelatin water sugar cornstarch egg skim milk margarine cream of coconut coconut extract vanilla extract frozen reduced-calorie whipped topping -- thawed powdered sugar Mint sprigs (optional)

Preheat oven to 425�. Combine first 3 ingredients; set aside. Combine 1 cup milk and 2 tablespoons margarine in a large saucepan; bring to a boil. Reduce heat to low; add dry ingredients, stirring well until mixture is smooth and pulls away from sides of pan. Remove from heat; let cool 5 minutes. Add egg whites and egg yolk, 1 at a time, beating at low speed of a mixer until smooth. Drop dough by level tablespoons, 2 inches apart, onto baking sheets coated with cooking spray. Bake at 425� for 10 minutes. Reduce oven temperature to 350�; bake an additional 10 minutes or until browned and crisp. Remove from oven; pierce the side of each cream puff with the tip of a sharp knife. Turn off oven; let cream puffs stand in partially closed oven for 5 minutes. Remove from baking sheet to a wire rack; let cool. Sprinkle gelatin over water in a small bowl; set aside. Combine 2 tablespoons sugar, cornstarch, and egg in a medium bowl. Stir with a whisk; set aside. Heat 3/4 cup milk over medium-high heat in a heavy saucepan to 180� or until tiny bubbles form around edge (do not boil). Gradually add hot milk to egg mixture; stirring constantly with a whisk. Return milk mixture to pan; add 1 1/2 teaspoons margarine. Bring to a boil over medium heat; cook 1 minute or until thick,

stirring constantly with a whisk. Add soft gelatin to milk mixture; cook over low heat 1 minute, stirring until gelatin dissolves. Remove pan from heat; stir in cream of coconut, coconut extract, and vanilla. Place pan in a large ice-filled bowl; let stand 15 minutes or until room temperature (do not allow gelatin mixture to set). Remove pan from ice. Gently whisk in whipped topping. Cover and chill 4 hours or until thick. Cut tops off cream puffs; fill each cream puff with 1 tablespoon filling. Sprinkle powdered sugar over cream puffs. Garnish with mint sprigs, if desired. Serve immediately. Serving Size: 1 cream puff Source: "Cooking Light, December 1996, p.104" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 65 Calories (kcal); 3g Total Fat; (36% calories from fat); 2g Protein; 8g Carbohydrate; 17mg Cholesterol; 57mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Make the puffs ahead, and freeze. Make the filling ahead, and refrigerate. When the puffs are needed, just fill and serve. To make ahead, place baked and cooled cream puffs in a large heavy-duty zip-top plastic bag; seal. Freeze cream puffs. Cover and chill cooked filling. To reheat cream puffs, remove from bag, and place on a large baking sheet. Bake at 325� for 10 minutes or until crisp. Remove from baking sheet to a wire rack; let cool completely. Fill according to recipe directions. Nutr. Assoc. : 0 0 0 0 0 3231 0 0 0 0 0 0 0 0 0 397 0 0 2861 0 2130706543 * Exported from MasterCook * Crab Quiche Florentine Recipe By Serving Size Categories Amount -------3/4 8 4 1/2 1/8 1/8 1/8 1/8 1/2 : : 6 Preparation Time :0:00 : Dec '96

Main Dish

Measure -----------cup ounces cup cups teaspoon teaspoon teaspoon teaspoon cup cup

1

Ingredient -- Preparation Method -------------------------------Cooking spray (3 ounces) grated Gruy�re cheese lump crabmeat -- shell pieces removed and drained chopped onion coarsely chopped spinach dried tarragon Old Bay seasoning ground nutmeg pepper evaporated skim milk egg substitute

1

(7-ounce) can

Cherry tomatoes -- quartered (optional) refrigerated breadstick dough

Unroll dough, separating into strips. Working on a flat surface, coil one strip of dough around itself in a spiral pattern. Add second strip of dough to the end of the first strip, pinching ends together to seal; continue coiling dough. Repeat procedure with remaining dough strips. Cover dough with a towel; let rest 20 minutes. Roll dough into a 13-inch circle; fit into a 9-inch pie plate coated with cooking spray. Fold edges under; flute. Sprinkle cheese over bottom of crust. Top with crabmeat; set aside. Preheat oven to 375�. Coat a large nonstick skillet with cooking spray; place over medium-high heat. Add onion; saut� 4 minutes. Add spinach and next 4 ingredients (spinach through pepper); cook 2 minutes or until spinach wilts. Arrange spinach mixture over crabmeat. Combine milk and egg substitute; stir well with a whisk. Pour over spinach mixture. Bake at 375� for 45 minutes or until a knife inserted in center comes out clean; let stand 10 minutes. Garnish with cherry tomatoes, if desired. Source: "Cooking Light, December 1996, p.101" Copyright: "� Cooking Light" T(Baking Time): "0:45" - - - - - - - - - - - - - - - - - - Per serving: 257 Calories (kcal); 9g Total Fat; (33% calories from fat); 20g Protein; 23g Carbohydrate; 46mg Cholesterol; 508mg Sodium Food Exchanges: 1 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Suggested Wine: Sauvignon Blanc NOTES : Place the pie plate on a baking sheet in case the filling bubbles over. Ham-and-Cheese Quiche: Substitute Swiss cheese for Gruy�re cheese and 3/4 cup chopped reduced-fat, lowsalt ham (about 1/4 pound) for crabmeat. Omit spinach, tarragon, Old Bay seasoning, and nutmeg; add 1/8 teaspoon salt. Cook ham, onion, salt, and pepper 4 minutes in a skillet coated with cooking spray. Proceed with directions above. Nutr. Assoc. : 0 697 0 0 2687 0 5701 0 0 0 0 0 26494 * Exported from MasterCook * Cranberry Chutney Recipe By Serving Size Categories Amount : : 16 Preparation Time :0:00 : Dec '96 Spreads

Sauces/Condiments/Marinades

Measure

Ingredient -- Preparation Method

-------1 1 1 1 1 3/4 3/4 2 1 1/2 1/4 1

------------ -------------------------------cup chopped Granny Smith apple cup raisins cup chopped onion cup sugar cup white vinegar cup chopped celery cup water teaspoons ground cinnamon teaspoons ground ginger teaspoon ground cloves (12-ounce) bag fresh or frozen cranberries

Combine all ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 30 minutes or until slightly thick, stirring occasionally. Serve with turkey, chicken, roast pork, or ham. Serving Size: 1/4 cup Source: "Cooking Light, December 1996, p.162" Copyright: "� Cooking Light" Yield: "4 cups" - - - - - - - - - - - - - - - - - - Per serving: 97 Calories (kcal); trace Total Fat; (1% calories from fat); 1g Protein; 25g Carbohydrate; 0mg Cholesterol; 7mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1 Other Carbohydrates NOTES : Refrigerate remaining chutney. Nutr. Assoc. : 3545 4680 0 0 0 0 0 0 0 2719 2928 * Exported from MasterCook * Cranberry-Glazed Sweet Potatoes Recipe By Serving Size Categories Amount -------6 pieces 1/2 2 2 1/2 1 : : 8 Preparation Time :0:05 : Dec '96 Vegetables

Side Dish

Measure -----------medium cup tablespoons tablespoons teaspoon cup

Ingredient -- Preparation Method -------------------------------peeled sweet potatoes (about 3 pounds) -- cut into 1-inch firmly packed brown sugar margarine orange juice salt whole-berry cranberry sauce Orange rind (optional)

Place potatoes, covered, in a 2-quart casserole dish; microwave at HIGH for 10

minutes or until tender. Combine sugar, margarine, orange juice, and salt in a 2cup glass measure. Microwave at HIGH 3 minutes, stirring every minute. Add sugar mixture and cranberry sauce to potatoes; toss gently. Microwave at HIGH 10 minutes or until heated through, basting with sauce twice during cooking. Garnish with orange rind, if desired. Serving Size: 3/4 cup Source: "Cooking Light, December 1996, p.157" Copyright: "� Cooking Light" T(CookingTime): "0:23" - - - - - - - - - - - - - - - - - - Per serving: 233 Calories (kcal); 3g Total Fat; (12% calories from fat); 2g Protein; 51g Carbohydrate; 0mg Cholesterol; 195mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 2 Other Carbohydrates Nutr. Assoc. : 5215 0 0 0 0 470 2130706543 * Exported from MasterCook * Cranberry-Raspberry Spritzer Recipe By Serving Size Categories Amount -------3 3 1/4 : : 6 Preparation Time :0:00 : Beverages

Dec '96

Measure -----------cups cups cup

Ingredient -- Preparation Method -------------------------------unsweetened raspberry-flavored sparkling water -- chilled cranberry-raspberry drink -- chilled plus 2 tablespoons cr�me de cassis (black currant-flavored liqueur) -- divided

Combine the sparkling water and cranberry-raspberry drink in a pitcher; stir well. Spoon 1 tablespoon cr�me de cassis in each of 6 glasses; add 1 cup juice mixture. Source: "Cooking Light, December 1996, p.102" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 97 Calories (kcal); trace Total Fat; (1% calories from fat); trace Protein; 22g Carbohydrate; 0mg Cholesterol; 7mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 0 Other Carbohydrates

Serving Ideas : To garnish this drink, thread fresh cranberries and fresh lemon slices onto wooden skewers. NOTES : For a nonalcoholic version, omit the cr�me de cassis�the recipe works fine without it. Nutr. Assoc. : 1582 2937 2973 0 * Exported from MasterCook * Cranberry-Sweet Potato Quick Bread Recipe By Serving Size Categories : : 16 Preparation Time :0:00 : Baked Dec '96

Breads Side Dish

Amount -------2 1/2 1 1 1/2 1/2 1/2 1/4 1/4 3/4 3/4 1/3 1/4 1 2

Measure -----------cups cup teaspoons teaspoon teaspoon teaspoon teaspoon cup cup cup cup cup tablespoons

Ingredient -- Preparation Method -------------------------------all-purpose flour firmly packed brown sugar baking powder baking soda salt ground cinnamon ground nutmeg no-sugar-added canned mashed sweet potato egg substitute orange juice margarine -- melted chopped cranberries Cooking spray sliced almonds

Preheat oven to 350�. Combine first 7 ingredients in a large bowl; make a well in center of mixture. Combine sweet potato, egg substitute, orange juice, and margarine in a bowl; add to dry ingredients. Stir just until moist. Fold in cranberries. Spoon batter into a 9 � 5-inch loaf pan almonds over batter. Bake at 350� for 1 inserted in center comes out clean. Let remove from pan. Let cool completely on Serving Size: 1 slice Source: "Cooking Light, December 1996, p.164" Copyright: "� Cooking Light" T(Baking Time): "1:10" - - - - - - - - - - - - - - - - - - coated with cooking spray; sprinkle hour and 10 minutes or until a wooden pick cool in pan 10 minutes on a wire rack; wire rack.

Per serving: 188 Calories (kcal); 5g Total Fat; (23% calories from fat); 4g Protein; 33g Carbohydrate; trace Cholesterol; 217mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates NOTES : I make this bread year-round, but it's best at Christmas because of the cranberries. This makes a lovely gift wrapped in colorful cellophane and decorated with ribbon. �Janet Riley, Lodi, Calif. Nutr. Assoc. : 0 0 0 0 0 0 0 27082 0 0 0 2928 2130706543 0 * Exported from MasterCook * Cranberry-Waldorf Gelatin Salad Recipe By Serving Size Categories Amount -------2 1 3/4 3/4 3/4 3/4 1/2 1/4 1/2 3/4 2 1/4 : : 8 Preparation Time :0:00 : Dec '96

Salads

Measure Ingredient -- Preparation Method ------------ -------------------------------(3-ounce) packages cranberry-flavored gelatin cups boiling water cup cold water cup diced Red Delicious apple cup diced Golden Delicious apple cup seedless green grapes -- quartered cup finely chopped pecans Cooking spray (8-ounce) package fat-free cream cheese -- softened cup low-fat sour cream tablespoons sugar teaspoon vanilla extract Lettuce leaves Apple slices (optional) Chopped pecans (optional)

Combine gelatin and boiling water in a bowl; stir until gelatin dissolves. Stir in cold water. Cover and chill 1 1/2 hours or until the consistency of unbeaten egg white. Fold in apples, grapes, and pecans. Spoon into a 5-cup gelatin mold coated with cooking spray. Chill until firm. Beat cream cheese at medium speed of a mixer until smooth. Add sour cream, sugar, and vanilla; beat well. Invert mold onto a serving plate; cut into 8 pieces. Serve on lettuce-lined plates; top with 2 tablespoons cream cheese mixture. Garnish with apple slices and chopped pecans, if desired. Source: "Cooking Light, December 1996, p.120" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 177 Calories (kcal); 4g Total Fat; (19% calories from fat); 5g

Protein; 31g Carbohydrate; 6mg Cholesterol; 160mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates NOTES : Do not substitute sugar-free gelatin for regular gelatin. Make the salad and the cream cheese mixture a day ahead; chill. Nutr. Assoc. : 5144 0 0 30 30 4881 20148 2130706543 25063 4055 0 0 0 2130706543 2130706543 * Exported from MasterCook * Creamy Corn-and-Zucchini Soup Recipe By Serving Size Categories Amount -------6 2 1/2 6 1/2 1/4 3/4 : : 12 Preparation Time :0:00 : July/ Aug '96

Soups And Stews

Measure -----------cups cups cup cups teaspoon teaspoon cup

Ingredient -- Preparation Method -------------------------------low-salt chicken broth diced zucchini chopped onion fresh corn kernels (about 12 ears) salt pepper plain fat-free yogurt Jalape�o hot sauce (optional)

Bring broth to a simmer in a large saucepan. Add zucchini and onion; cover and simmer 2 minutes. Stir in corn, salt, and pepper; cover and simmer 2 minutes. Place one-third of corn mixture in a blender; process until smooth. Repeat procedure with remaining corn mixture. Ladle soup into bowls; top with yogurt. Serve with jalape�o hot sauce, if desired. Serving Size: 1 cup soup and 1 tablespoon yogurt Source: "Cooking Light, July/August 1996, p.77" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 101 Calories (kcal); 2g Total Fat; (12% calories from fat); 9g Protein; 20g Carbohydrate; trace Cholesterol; 123mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Corn pur�e makes the soup thick and rich without the addition of cream. Nutr. Assoc. : 0 5663 0 3357 0 0 20159 2130706543 * Exported from MasterCook * Creamy Sweet Potato Soup

Recipe By Serving Size Categories Amount -------2 1 1/2 1 1/4 2/3 1 1/2 1/2

: : 4 Preparation Time :0:15 : Dec '96 Vegetables

Soups And Stews

Measure -----------cups cups cups cup teaspoons teaspoon Dash Dash

Ingredient -- Preparation Method -------------------------------cubed peeled sweet potato -- (1/4-inch) thinly sliced leek (about 1 medium) fat-free chicken broth -- divided evaporated skim milk Dijon mustard salt white pepper ground nutmeg Chopped leek (optional)

Combine sweet potato, sliced leek, and 1/4 cup broth in a 1 1/2-quart casserole; stir well. Cover, and microwave at HIGH 10 minutes, stirring after 5 minutes. Place sweet potato mixture in a blender or food processor; process until smooth. Add remaining ingredients except chopped leek; process 30 seconds or until blended. Garnish with chopped leek, if desired. Serve warm. Serving Size: 3/4 cup Source: "Cooking Light, December 1996, p.155" Copyright: "� Cooking Light" T(Cooking Time): "0:10" - - - - - - - - - - - - - - - - - - Per serving: 130 Calories (kcal); trace Total Fat; (2% calories from fat); 8g Protein; 26g Carbohydrate; 2mg Cholesterol; 510mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 5212 2671 0 0 0 0 0 0 2130706543 * Exported from MasterCook * Crunchy Spice Granola Recipe By Serving Size Categories Amount -------3 1/2 1/2 1/2 : : 64 Preparation Time :0:00 : Dec '96 Ingredient -- Preparation Method -------------------------------regular oats wheat germ wheat bran honey

Measure -----------cups cup cup cup

1 1/2 1/2 1/4

1 1 1

1/3 1/4 1/4 1/4

tablespoon teaspoon teaspoon teaspoon (6-ounce) jar cup cup cup cup cup cup

ground cinnamon pumpkin pie spice ground nutmeg ground allspice pear baby food wheat bran flakes cereal with raisins crisp cross of corn and rice cereal golden raisins sunflower seeds flaked coconut chopped dates Cooking spray

Preheat oven to 350�. Spread first three ingredients on a jelly-roll pan. Bake at 350� for 20 minutes, stirring occasionally. Remove from oven. Reduce oven temperature to 250�. Combine honey and next 5 ingredients (honey through baby food) in a small saucepan. Bring to a boil; cook 1 minute. Combine oat mixture, honey mixture, bran flakes, and next 5 ingredients (bran flakes through dates); stir well. Spread mixture on a jelly-roll pan coated with cooking spray. Bake at 250� for 1 hour, stirring every 20 minutes. Let cool to room temperature. Store in an airtight container. Serving Size: 2 tablespoons Source: "Cooking Light, December 1996, p.164" Copyright: "� Cooking Light" Yield: "8 " - - - - - - - - - - - - - - - - - - Per serving: 55 Calories (kcal); 1g Total Fat; (15% calories from fat); 2g Protein; 10g Carbohydrate; 0mg Cholesterol; 11mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : I've searched a long time for a tasty granola without added fat. After years of experimenting, I came up with my own. One batch should last awhile in an airtight container. �Diane Lenicheck, Mesquite, Texas Sprinkle over yogurt, fresh fruit slices, or frozen yogurt as a quick topping. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 1225 1252 4680 0 2737 0 2130706543 * Exported from MasterCook * Crustless Chicken-and-Broccoli Quiche Recipe By :

Serving Size Categories Amount -------2 2 3 1 1/4 1/8 1 1 1 1 1/2 1/2 1/4

: 6 Preparation Time :0:00 : Oct '96

Poultry

Measure -----------cups

Ingredient -- Preparation Method -------------------------------coarsely chopped broccoli florets Cooking spray tablespoons dry breadcrumbs tablespoons all-purpose flour teaspoon dried basil teaspoon salt teaspoon pepper cup 1% low-fat milk tablespoon Dijon mustard (4-ounce) carton egg substitute cups chopped leftover roasted chicken cup (2 ounces) shredded reduced-fat extra-sharp Cheddar cheese -- divided teaspoon paprika

Preheat oven to 350�. Cook broccoli in boiling water 3 minutes or until crisp-tender; drain. Coat a 9-inch pie plate with cooking spray; sprinkle with breadcrumbs. (Do not remove excess breadcrumbs.) Set aside. Combine flour, basil, salt, and pepper in a large bowl; add milk and mustard; stir with a whisk. Stir in egg substitute. Add chicken and 1/4 cup cheese; stir well. Pour mixture into prepared pan. Sprinkle with remaining cheese and paprika. Bake at 350� for 45 minutes or until set. Let cool on a wire rack 15 minutes. Source: "Cooking Light, October 1996, p.100" Copyright: "� Cooking Light" T(Baking Time): "0:45" - - - - - - - - - - - - - - - - - - Per serving: 157 Calories (kcal); 5g Total Fat; (29% calories from fat); 18g Protein; 9g Carbohydrate; 34mg Cholesterol; 289mg Sodium Food Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20011 0 0 0 0 0 0 0 0 0 4745 26495 0 * Exported from MasterCook * Curried Artichoke Dip Recipe By Serving Size Categories : : 28 Preparation Time :0:00 : Dec '96

Dips

Soups And Stews Amount -------1/2 1/4 2 1/2 1 1 1 Measure Ingredient -- Preparation Method ------------ -------------------------------cup 1% low-fat cottage cheese cup low-fat sour cream teaspoons lemon juice teaspoon curry powder (14-ounce) can artichoke hearts -- drained tablespoon chopped fresh parsley tablespoon sliced green onions

Place first 4 ingredients in a food processor; process until smooth. Add remaining ingredients; pulse 10 times or until coarsely chopped. Serve with breadsticks, unsalted crackers, or raw vegetables. Serving Size: 1 tablespoon Source: "Cooking Light, December 1996, p.172" Copyright: "� Cooking Light" Yield: "1 3/4 cups" - - - - - - - - - - - - - - - - - - Per serving: 13 Calories (kcal); trace Total Fat; (10% calories from fat); 1g Protein; 2g Carbohydrate; 1mg Cholesterol; 32mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 444 0 0 0 42 0 0 * Exported from MasterCook * Date-and-Maple Scones Recipe By Serving Size Categories Amount -------2 1/4 1 1/2 1/2 1/4 1/3 1/2 1/2 3 : : 12 Preparation Time :0:00 : Baked Side Dish

Dec '96

Measure -----------cups cup teaspoons teaspoon teaspoon cup cup cup tablespoons

Ingredient -- Preparation Method -------------------------------all-purpose flour firmly packed brown sugar baking powder baking soda salt chilled stick margarine -- cut into small pieces chopped pitted dates 1% low-fat milk maple syrup Cooking spray

Preheat oven to 400�. Combine first 5 ingredients in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Add dates; toss well. Combine milk and syrup. Add to flour mixture, stirring just until moist. Turn dough onto a lightly floured surface; knead 4 or 5 times. Pat dough into an 8-inch circle on a baking sheet coated with cooking spray. Cut dough into 12 wedges, cutting into, but not through, dough. Bake at 400� for 15 minutes or until golden. Serve warm. Source: "Cooking Light, December 1996, p.101" Copyright: "� Cooking Light" T(Baking Time): "0:15" - - - - - - - - - - - - - - - - - - Per serving: 176 Calories (kcal); 5g Total Fat; (27% calories from fat); 3g Protein; 30g Carbohydrate; trace Cholesterol; 225mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates NOTES : Cut dates with scissors or a knife coated with cooking spray. Nutr. Assoc. : 0 0 0 0 0 0 500 0 0 0 * Exported from MasterCook * Easy Chocolate-Caramel Brownies Recipe By Serving Size Categories Amount -------2 27 1/2 1 7 1 1 1/2 : : 36 Preparation Time :0:00 : Dec '96

Measure -----------tablespoons small cup

Ingredient -- Preparation Method -------------------------------skim milk soft caramel candies (about 8 ounces) fat-free sweetened condensed milk (not evaporated skim milk) (18.25-ounce) package devil's food cake mix with pudding (such as Pillsbury) tablespoons reduced-calorie stick margarine -- melted large egg white -- lightly beaten Cooking spray teaspoon all-purpose flour cup reduced-fat chocolate baking chips

Preheat oven to 350�. Combine skim milk and candies in a bowl. Microwave at HIGH 1 1/2 to 2 minutes or until caramels melt and mixture is smooth, stirring with a whisk after every minute. Set aside.

Combine sweetened condensed milk, cake mix, margarine, and egg white in a bowl; stir well (batter will be very stiff). Coat bottom only of a 13 � 9-inch baking pan with cooking spray; dust lightly with flour. Press two-thirds of batter into prepared pan using floured hands; pat evenly (layer will be thin). Bake at 350� for 10 minutes. Remove from oven; sprinkle with chocolate chips. Drizzle caramel mixture over chips; carefully drop remaining batter by spoonfuls over caramel mixture. Bake at 350� for 30 minutes. Let cool completely in pan on a wire rack. Serving Size: 1 brownie Source: "Cooking Light, December 1996, p.126" Copyright: "� Cooking Light" Yield: "36 brownies" - - - - - - - - - - - - - - - - - - Per serving: 120 Calories (kcal); 3g Total Fat; (25% calories from fat); 2g Protein; 22g Carbohydrate; trace Cholesterol; 158mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates NOTES : Use a cake mix that contains pudding; the recipe won't work otherwise. Cut brownies after they've cooled. To make ahead, cool completely, wrap tightly in heavy-duty plastic wrap, and freeze. Nutr. Assoc. : 0 251 893 890 20100 0 0 0 2633 * Exported from MasterCook * Fall Stew Recipe By Serving Size Categories Amount -------2 3/4 3/4 1 1 3 3/4 1/2 1 1/2 1 1 1/2 7 : : 4 Preparation Time :0:00 : Oct '96

Soups And Stews

Measure -----------teaspoons pound

Ingredient -- Preparation Method -------------------------------olive oil lean boned leg of lamb -- cut into 1-inch cubes OR pound lean boned chuck roast -- cut into 1-inch cubes cup chopped Vidalia or other sweet onion cup chopped celery cup chopped carrot garlic cloves -- minced cup dry red wine cups cubed baking potato cup chopped peeled rutabaga cup chopped peeled turnip teaspoon salt (10 1/2-ounce) cans low-salt chicken broth OR

8 2

cups 1/2 1/2 1/4 1/4 1/4 cup cup cup teaspoon teaspoon teaspoon teaspoon

1 1

homemade chicken stock bay leaves chopped plum tomato chopped zucchini chopped fresh cilantro dried oregano ground cumin ground red pepper black pepper

Heat oil in a large Dutch oven; add lamb, browning on all sides. Add onion, celery, carrot, and garlic; saut� 5 minutes. Add the wine, and cook 3 minutes, stirring frequently. Add potato and next 5 ingredients (potato through bay leaves); bring to a boil. Reduce heat to medium; cook 1 hour and 20 minutes or until vegetables are tender. Add tomato and remaining ingredients; cook an additional 10 minutes. Discard bay leaves. Serving Size: 2 cups Source: "Cooking Light, October 1996, p.110" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 332 Calories (kcal); 12g Total Fat; (26% calories from fat); 45g Protein; 29g Carbohydrate; 49mg Cholesterol; 490mg Sodium Food Exchanges: 1 Grain(Starch); 5 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Pinot Noir NOTES : Despite the number of ingredients, the preparation time in Gillcrist's recipe is relatively quick. Nutr. Assoc. : 0 2130706543 0 2228 5454 0 0 0 0 4600 1292 5368 0 20113 0 2130706543 26370 26059 20189 0 0 0 4714 0 * Exported from MasterCook * Field Salad with Warm Soy Dressing Recipe By Serving Size Categories Amount -------2 1 1 1/3 2 1/4 : : 8 Preparation Time :0:00 : Dec '96

Salads

Measure Ingredient -- Preparation Method ------------ -------------------------------(5-ounce) bags gourmet salad greens (about 16 cups) cup red bell pepper strips cup diagonally sliced snow peas cup diagonally sliced green onions tablespoons pine nuts -- toasted cup low-sodium soy sauce

3 2 1 1 1 1

tablespoons tablespoons tablespoon tablespoon teaspoon

apple juice rice vinegar mirin (sweet rice wine) dark sesame oil minced peeled fresh ginger garlic clove -- minced

Combine first 5 ingredients in a large bowl. Combine soy sauce and remaining ingredients in a microwave-safe bowl. Microwave at HIGH 90 seconds, and stir well. Pour dressing over salad, tossing gently to coat. Serving Size: about 2 cups Source: "Cooking Light, December 1996, p.151" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 57 Calories (kcal); 3g Total Fat; (43% calories from fat); 2g Protein; 6g Carbohydrate; 0mg Cholesterol; 311mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Any combination of salad greens will work, but we used prepackaged greens labeled "spring mix." Toast pine nuts on a baking sheet at 350� for 5 minutes. They burn quickly, so watch them. Look for mirin in the Oriental section of your grocery store. Nutr. Assoc. : 3600 20164 5020 20030 1126 0 0 0 4734 0 26086 0 * Exported from MasterCook * Fireworks Coleslaw Recipe By Serving Size Categories Amount -------1/4 2 2 1/2 1/4 2 2 1/2 1/2 1/2 1/4 : : 5 Preparation Time :0:20 : July/ Aug '96

Salads

Measure -----------cup tablespoons tablespoons teaspoon teaspoon cups cups cup cup cup cup

Ingredient -- Preparation Method -------------------------------reduced-calorie mayonnaise cider vinegar grated onion salt pepper thinly sliced green cabbage thinly sliced red cabbage red bell pepper strips yellow bell pepper strips coarsely shredded carrot raisins

Combine first 5 ingredients in a medium bowl; stir well. Add remaining ingredients; toss gently to coat. Cover and chill 20 minutes.

Serving Size: 1 cup Source: "Cooking Light, July/August 1996, p.128" Copyright: "� Cooking Light" T(Standing Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 86 Calories (kcal); 4g Total Fat; (33% calories from fat); 2g Protein; 14g Carbohydrate; 4mg Cholesterol; 285mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 4920 0 4695 5630 4921 4680 * Exported from MasterCook * French Chicken in Vinegar Sauce with Pepper-Spiked Polenta Recipe By Serving Size Categories Amount -------2 1/2 8 1/2 1/2 3 2 1 1/2 1/2 1/2 1/4 : : 4 Preparation Time :0:00 : Dec '96 Poultry

Main Dish

Measure -----------cups (3-ounce) cup cup tablespoons tablespoons teaspoon teaspoon teaspoon teaspoon teaspoon Dash

Ingredient -- Preparation Method -------------------------------Olive oil-flavored cooking spray coarsely chopped onion skinned, boned chicken thighs dry white wine fat-free chicken broth tomato paste balsamic vinegar minced fresh tarragon OR dried tarragon brown sugar salt red pepper black pepper Pepper-Spiked Polenta Tarragon sprigs (optional) PEPPER-SPIKED POLENTA Cooking spray water yellow cornmeal salt crushed red pepper grated Parmesan cheese

4 1

1/2 1/4 1/4

cups cup teaspoon teaspoon cup

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; cook 5 minutes or until lightly browned. Add chicken; saut�

each side 3 minutes or until browned. Combine wine and next 8 ingredients (wine through black pepper) in a medium bowl; stir well. Add wine mixture to chicken mixture; cover, reduce heat, and simmer 20 minutes. Serve with Pepper-Spiked Polenta. Garnish with tarragon sprigs, if desired. Serving Size: 2 thighs, 1/2 cup sauce, and 1 cup polenta ____________________ To Make Pepper-Spiked Polenta Coat a 2-quart casserole with cooking spray. Combine water, cornmeal, salt, and pepper; mix well. Cover with casserole lid; microwave at HIGH 12 minutes or until thick, stirring after 6 minutes. Stir in cheese. Serve immediately. Serving Size: 1 cup Source: "Cooking Light, December 1996, p.122" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 358 Calories (kcal); 6g Total Fat; (14% calories from fat); 33g Protein; 39g Carbohydrate; 84mg Cholesterol; 890mg Sodium Food Exchanges: 2 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Buy boneless, skinless chicken thighs, or ask your butcher to bone and skin them for you. Nutr. Assoc. : 0 2679 4765 0 0 0 0 3412 0 2130706543 0 0 0 0 2130706543 2130706543 0 0 0 0 0 0 0 * Exported from MasterCook * French-Countryside Frittata Recipe By Serving Size Categories Amount -------1 1 2 1/4 6 1 3 2 1/2 : : 2 Preparation Time :0:00 : Sept '96

Vegetarian Main Dishes

Measure -----------cup teaspoon teaspoons teaspoon large large

Ingredient -- Preparation Method -------------------------------(1/2-inch) cubed French bread dried thyme Dijon mustard pepper egg whites -- lightly beaten egg yolk -- lightly beaten Cooking spray cup chopped red onion garlic cloves -- minced (4-ounce) packages sliced specialty mushroom blend (a blend

1/4

cup

of sliced cremini, shiitake, and oyster mushrooms) (1 ounce) crumbled goat cheese with basil

Preheat oven to 400�. Place bread cubes in a single layer on a jelly-roll pan. Bake at 400� for 8 minutes or until toasted. Increase oven temperature to 450�. Combine first 6 ingredients in a bowl; stir well. Set aside. Coat an 8-inch nonstick skillet with cooking spray, and place over medium heat until hot. Add chopped red onion and garlic, and saut� 3 minutes. Add mushrooms, and saut� 5 minutes. Stir in bread cube mixture, and spread evenly in bottom of skillet. Cook over medium-low heat 5 minutes or until almost set. Wrap handle of skillet with foil; place skillet in oven, and bake at 450� for 5 minutes or until set. Sprinkle with cheese; bake an additional minute or until cheese is warm (cheese will not melt). Source: "Cooking Light, September 1996, p.137" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 231 Calories (kcal); 8g Total Fat; (30% calories from fat); 20g Protein; 21g Carbohydrate; 120mg Cholesterol; 476mg Sodium Food Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : An (8-ounce) package of presliced domestic mushrooms can be substituted for the specialty mushroom blend. Substitute 1 cup egg substitute for 6 egg whites and 1 egg yolk, if desired. Nutr. Assoc. : 20157 0 504 0 3231 3232 0 2679 620 4977 1450 * Exported from MasterCook * Fresh Ginger-and-Lemon Muffins Recipe By Serving Size Categories Amount -------1 1/4 1/4 1/4 1 2 3/4 1/4 3/4 : : 12 Preparation Time :0:00 : Baked Muffins

Dec '96

Measure -----------cup teaspoon teaspoon cup tablespoon cups teaspoon teaspoon cup

Ingredient -- Preparation Method -------------------------------sugar -- divided ground ginger ground cinnamon chopped peeled fresh ginger grated lemon rind plus 2 tablespoons all-purpose flour baking soda salt low-fat buttermilk

1/3 1 1 1

cup tablespoon large large

prune butter vegetable oil egg egg white Cooking spray

Preheat oven to 375�. Combine 1 tablespoon sugar, ground ginger, and cinnamon in a bowl. Stir well; set cinnamon mixture aside. Place fresh ginger, 1/2 cup sugar, and lemon rind in a food processor; process until finely chopped. Set aside. Combine remaining 7 tablespoons sugar, flour, baking soda, and salt in a large bowl; make a well in center of mixture. Combine the ginger mixture, buttermilk, prune butter, oil, egg, and egg white; stir with a whisk. Add to flour mixture, stirring just until moist. Divide batter evenly among 12 muffin cups coated with cooking spray; sprinkle 1/4 teaspoon cinnamon mixture over each muffin. Bake at 375� for 20 minutes or until golden. Remove from pans immediately; let cool on a wire rack. Serving Size: 1 muffin Source: "Cooking Light, December 1996, p.102" Copyright: "� Cooking Light" Yield: "1 dozen" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 182 Calories (kcal); 2g Total Fat; (9% calories from fat); 3g Protein; 38g Carbohydrate; 16mg Cholesterol; 149mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates NOTES : Tip: Fruit pur�es such as prune butter help replace some of the fat in baked recipes. Try Lekvar or Sunsweet Lighter Bake. Nutr. Assoc. : 0 0 0 26051 0 14 0 0 25045 2057 0 0 0 2130706543 * Exported from MasterCook * Fresh Tuna Salad Recipe By Serving Size Categories Amount -------1 1/2 : : 2 Preparation Time :0:00 : Fish And Shellfish Salads

July/ Aug '96

Measure -----------cups

Ingredient -- Preparation Method -------------------------------(1/2-inch) cubed red potato

1 2 1 1 1 1 1

1/2 1/2 1/2 1/2 1/4 1/4

(8-ounce) tablespoons tablespoons tablespoons teaspoons teaspoons teaspoon teaspoon cup

Cooking spray tuna steak (about 1 inch thick) chopped fresh parsley white vinegar water Dijon mustard olive oil salt pepper seedless red grapes -- halved crosswise Romaine lettuce leaves

Place potato in a saucepan; cover with water, and bring to a boil. Cook 15 minutes or until tender. Drain and set aside. Coat a small nonstick skillet with cooking spray; place over medium-high heat until hot. Add tuna, and cook 3 minutes on each side until medium-rare or to desired degree of doneness. Break tuna into chunks. Combine parsley and next 6 ingredients (parsley through pepper) in a medium bowl; stir well with a whisk. Add potato, tuna, and grapes; toss gently to coat. Serve on lettuce-lined plates. Serving Size: 1 1/2 cups Source: "Cooking Light, July/August 1996, p.132" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 339 Calories (kcal); 9g Total Fat; (24% calories from fat); 30g Protein; 35g Carbohydrate; 43mg Cholesterol; 369mg Sodium Food Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4716 0 5328 0 0 0 0 0 0 0 4707 0 * Exported from MasterCook * Fudgy Cream Cheese Brownies Recipe By Serving Size Categories Amount -------3/4 6 1 1 1/2 1/4 : : 16 Preparation Time :0:00 : Baked Desserts

Dec '96

Measure -----------cup tablespoons large large cup cup

Ingredient -- Preparation Method -------------------------------sugar reduced-calorie stick margarine -- softened egg egg white all-purpose flour unsweetened cocoa

1 1 1 1/4

vanilla extract Cooking spray ( 8-ounce) block fat-free cream cheese -- softened cup sugar large egg white

tablespoon

Preheat oven to 350�. Cream 3/4 cup sugar and margarine at medium speed of a mixer until light and fluffy. Add egg and 1 egg white; beat well. Add flour and cocoa to creamed mixture; beat well. Add vanilla; beat well. Pour into a 9-inch square baking pan coated with cooking spray; set aside. Beat cream cheese and 1/4 cup sugar at high speed of a mixer until smooth. Add 1 egg white; beat well. Pour cream cheese mixture over chocolate mixture; swirl together using the tip of a knife to marble. Bake at 350� for 30 minutes or until done. Cool completely on a wire rack. Serving Size: 1 brownie Source: "Cooking Light, December 1996, p.170" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 109 Calories (kcal); 3g Total Fat; (22% calories from fat); 4g Protein; 17g Carbohydrate; 13mg Cholesterol; 141mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 20100 0 0 0 0 0 2130706543 0 0 0 * Exported from MasterCook * Game Hens with Fruit-and-Sausage Stuffing Recipe By Serving Size Categories Amount -------2 1/2 1 1/4 2 1 : : 4 Preparation Time :0:00 : Dec '96 Poultry

Main Dish

Measure -----------(1 1/2-pound) teaspoon teaspoon cup cups cup

Ingredient -- Preparation Method -------------------------------Rock Cornish game hens Southern France Spice Mix olive oil chopped shallots (1-inch) French bread cubes (about 2 [1-ounce] slices) chopped peeled Rome apple

1/4 1/4 1/4 1 4 2 2 6 1 1 2 2 1/4 1/8 1/4

pound cup cup teaspoon teaspoon teaspoon slices cup tablespoons tablespoons cup cup tablespoons teaspoons teaspoon teaspoon

1/2 1/8

diced smoked turkey sausage dried cranberries coarsely chopped pitted prunes Southern France Spice Mix pepper salt French bread (1/2-inch-thick) boiling water dried cranberries chopped shallots black peppercorns apple juice cranberry juice cocktail dry red wine cornstarch fresh lemon juice Southern France Spice Mix Chopped fresh parsley (optional) Fresh sage (optional)

Preheat oven to 350�. For the hens: Remove and reserve giblets and necks from hens. Rinse hens under cold water, and pat dry. Halve hens lengthwise; trim excess fat. Loosen skin from breasts and drumsticks by inserting fingers and gently pushing between skin and meat. Rub 1/2 teaspoon Southern France Spice Mix beneath skin of each hen half. Set aside. For the stuffing: Heat oil in a large nonstick skillet over medium-high heat. Add 1/4 cup shallots; saut� 2 minutes. Add bread cubes and next 7 ingredients (bread cubes through salt); cook 1 minute, stirring until well-blended. Remove from heat. Arrange bread slices in a 13 � 9-inch baking dish. Spoon 3/4 cup stuffing mixture onto each bread slice. Place 1 hen half, skin side up, over each mound of stuffing mixture. Bake at 350� for 45 minutes. For the sauce: Combine boiling water and 2 tablespoons cranberries in a small bowl. Let stand 30 minutes. Drain. Cook giblets, necks, 2 tablespoons shallots, and peppercorns in a large nonstick skillet over medium-high heat until browned. Add apple and cranberry juices; bring to a boil. Reduce heat; simmer, uncovered, 20 minutes or until reduced to 1 cup. Strain through a sieve over a bowl; discard solids. Return liquid to skillet. Combine wine and cornstarch in a bowl; stir well. Add cornstarch mixture, rehydrated cranberries, lemon juice, and 1/8 teaspoon Southern France Spice Mix to skillet. Bring to a boil. Cook 1 minute or until thick; stir constantly. Serve with hens and stuffing. Garnish with parsley and sage, if desired. Serving Size: 1 hen half, 3/4 cup stuffing, 1/4 cup sauce Source: "Cooking Light, December 1996, p.192" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 698 Calories (kcal); 32g Total Fat; (42% calories from fat); 41g

Protein; 59g Carbohydrate; 210mg Cholesterol; 487mg Sodium Food Exchanges: 2 Grain(Starch); 5 Lean Meat; 0 Vegetable; 2 Fruit; 3 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Pinot Noir NOTES : Don't be intimidated by the length of this recipe; it's really four recipes in one. Nutr. Assoc. : 2902 0 0 0 2337 26146 20176 0 4634 0 0 0 594 0 0 0 0 0 0 0 0 0 2130706543 2130706543 2130706543 * Exported from MasterCook * Southern France Spice Mix Recipe By Serving Size Categories Amount -------1 1 1 1/2 1/2 1/4 : : 0 Preparation Time :0:00 : Dec '96

Miscellaneous

Measure -----------teaspoon teaspoon teaspoon teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------dried oregano -- crushed dried marjoram -- crushed rubbed sage dried rosemary -- crushed dried basil -- crushed ground bay leaf

Combine ingredients; stir (store in an airtight container). Source: "Cooking Light, December 1996, p.190" Copyright: "� Cooking Light" Yield: "4 teaspoons" - - - - - - - - - - - - - - - - - - Per serving: 12 Calories (kcal); trace Total Fat; (22% calories from fat); trace Protein; 3g Carbohydrate; 0mg Cholesterol; 1mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 1302 0 0 0 * Exported from MasterCook * Southern France Spice Mix Recipe By Serving Size Categories : : 0 Preparation Time :0:00 : Dec '96

Miscellaneous

Amount -------1 1 1 1/2 1/2 1/4

Measure -----------teaspoon teaspoon teaspoon teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------dried oregano -- crushed dried marjoram -- crushed rubbed sage dried rosemary -- crushed dried basil -- crushed ground bay leaf

Combine ingredients; stir (store in an airtight container). Source: "Cooking Light, December 1996, p.190" Copyright: "� Cooking Light" Yield: "4 teaspoons" - - - - - - - - - - - - - - - - - - Per serving: 12 Calories (kcal); trace Total Fat; (22% calories from fat); trace Protein; 3g Carbohydrate; 0mg Cholesterol; 1mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 1302 0 0 0 * Exported from MasterCook * Southern France Spice Mix Recipe By Serving Size Categories Amount -------1 1 1 1/2 1/2 1/4 : : 0 Preparation Time :0:00 : Dec '96

Miscellaneous

Measure -----------teaspoon teaspoon teaspoon teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------dried oregano -- crushed dried marjoram -- crushed rubbed sage dried rosemary -- crushed dried basil -- crushed ground bay leaf

Combine ingredients; stir (store in an airtight container). Source: "Cooking Light, December 1996, p.190" Copyright: "� Cooking Light" Yield: "4 teaspoons" - - - - - - - - - - - - - - - - - - -

Per serving: 12 Calories (kcal); trace Total Fat; (22% calories from fat); trace Protein; 3g Carbohydrate; 0mg Cholesterol; 1mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 1302 0 0 0 * Exported from MasterCook * Garden Vegetable Pasta Salad Recipe By Serving Size Categories Amount -------3 1 1 3/4 1/2 1/2 1/3 1/4 2 2 2 2 1/4 1/4 1/4 : : 7 Preparation Time :0:35 : July/ Aug '96 Salads

Pasta

Measure -----------cups cup cup cup cup cup cup cup tablespoons teaspoons tablespoons teaspoons cup cup cup

Ingredient -- Preparation Method -------------------------------cooked rotini (corkscrew pasta) broccoli florets quartered cherry tomatoes (3 ounces) diced lean ham sliced carrot vertically sliced red onion sliced ripe olives grated Parmesan cheese chopped fresh basil OR dried basil chopped fresh parsley OR dried parsley flakes fat-free sour cream low-fat buttermilk light ranch dressing

Combine first 10 ingredients in a bowl. Combine sour cream, buttermilk, and dressing; stir well. Pour over salad; toss to coat. Serving Size: 1 cup Source: "Cooking Light, July/August 1996, p.128" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 174 Calories (kcal); 2g Total Fat; (9% calories from fat); 8g Protein; 31g Carbohydrate; 5mg Cholesterol; 202mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2836 2836 3415 2557 3886 4712 20230 4971 0 0 2130706543 0 0

2130706543 3135 2391 25045 * Exported from MasterCook * Garlic Mashed Potatoes Recipe By Serving Size Categories Amount -------7 6 1/2 1/4 2 1/2 1/8 : : 8 Preparation Time :0:00 : Dec '96 Vegetables

Side Dish

Measure -----------cups cup cup tablespoons teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------cubed peeled baking potatoes garlic cloves -- peeled 2% low-fat milk grated Parmesan cheese margarine salt pepper

Place potatoes and garlic in a saucepan. Cover with water; bring to a boil. Reduce heat. Simmer 20 minutes; drain. Return potatoes and garlic to pan. Add remaining ingredients; beat at medium speed of a mixer until smooth. Serving Size: 3/4 cup potatoes Source: "Cooking Light, December 1996, p.95" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 152 Calories (kcal); 4g Total Fat; (23% calories from fat); 4g Protein; 25g Carbohydrate; 3mg Cholesterol; 229mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 421 0 0 0 0 0 0 * Exported from MasterCook * Garlic-Potato Mash Recipe By Serving Size Categories Amount -------2 pieces 5 : : 4 Preparation Time :0:00 : Oct '96

Vegetables

Measure -----------pounds

Ingredient -- Preparation Method -------------------------------peeled Yukon gold or Finnish potatoes -- cut into 1-inch garlic cloves

1/4 1/2 1/2 1/8

cup cup teaspoon teaspoon

skim milk fat-free sour cream salt white pepper

Place potatoes and garlic in a saucepan. Cover with water; bring to a boil. Reduce heat, and simmer 15 minutes or until tender; drain. Return potatoes to pan. Mash to desired consistency. Heat milk and sour cream in a small saucepan over low heat until warm, stirring constantly. Add milk mixture, salt, and pepper to potatoes, stirring until wellblended. Serving Size: 1 cup Source: "Cooking Light, October 1996, p.141" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 210 Calories (kcal); trace Total Fat; (1% calories from fat); 8g Protein; 46g Carbohydrate; 3mg Cholesterol; 310mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates NOTES : Yukon gold and Finnish potatoes have such a rich, creamy texture, you'll think they've already been buttered. Nutr. Assoc. : 4600 620 4938 25082 0 0 * Exported from MasterCook * Garlicky Bean Spread Recipe By Serving Size Categories Amount -------1 2 1 1 2 2 4 1/2 : : 84 Preparation Time :0:00 : Dec '96 Spreads

Sauces/Condiments/Marinades

Measure -----------whole tablespoons tablespoon tablespoon teaspoons

Ingredient -- Preparation Method -------------------------------garlic head lemon juice olive oil tahini (sesame-seed paste) minced fresh rosemary OR teaspoon dried rosemary teaspoons hot sauce (15.8-ounce) cans Great Northern beans -- drained

Preheat oven to 375�. Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap garlic head in foil. Bake at 375� for 45 minutes or until tender; let cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.

Combine garlic pulp and remaining ingredients in a food processor; process until smooth, scraping sides of processor bowl occasionally. Serve with French bread. Serving Size: 1 tablespoon Source: "Cooking Light, December 1996, p.152" Copyright: "� Cooking Light" Yield: "5 1/4 cups" - - - - - - - - - - - - - - - - - - Per serving: 20 Calories (kcal); trace Total Fat; (15% calories from fat); 1g Protein; 3g Carbohydrate; 0mg Cholesterol; 48mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : This bean dip is ideal on crostini or as a sandwich filler. It makes enough for the Lasagna Rustica and an appetizer. Use purchased roasted garlic in a jar to save time; two tablespoons equals the pulp in one head of garlic. The spread can be made up to one week ahead, and then refrigerated in an airtight container. If you don't have tahini, it can be omitted. Nutr. Assoc. : 3506 0 0 5243 3399 0 2130706543 0 512 * Exported from MasterCook * Ginger Chicken Recipe By Serving Size Categories Amount -------1/3 1/4 3 1 1 1 1 1/2 1/4 1/4 4 1 strips 2 4 :Kathleen Wynveen : 4 Preparation Time :0:00 : Main Dish Sept '96

Poultry

Measure -----------cup cup tablespoons tablespoon tablespoon tablespoon teaspoon teaspoon teaspoon teaspoon pound teaspoons cups

Ingredient -- Preparation Method -------------------------------low-sodium soy sauce orange juice finely chopped green onions grated peeled fresh ginger lemon juice honey dried basil pepper crushed red pepper (1/4 to 1/2 teaspoon) five-spice powder garlic cloves -- minced skinned boned chicken breasts -- cut into 1/2-inch-wide vegetable oil hot cooked rice

Combine first 12 ingredients in a bowl; stir well. Cover and marinate in

refrigerator 30 minutes. Drain chicken, reserving marinade. Heat oil in a large nonstick skillet over medium heat. Add chicken; saut� 5 minutes. Add reserved marinade; cover, reduce heat, and simmer 5 minutes. Serve over rice. Serving Size: 3 ounces chicken and 1 cup rice Source: "Cooking Light, September 1996, p.142" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 430 Calories (kcal); 4g Total Fat; (9% calories from fat); 33g Protein; 62g Carbohydrate; 66mg Cholesterol; 880mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Suggested Wine: Chardonnay NOTES : When an Indonesian family came to live with us, I was able to spice up my Oriental cooking and this recipe. I like to serve it as an entr�e, but you can also stick the chicken on skewers and serve as an appetizer. �Kathleen Wynveen, Sheboygan Falls, Wisconsin Nutr. Assoc. : 0 1006 0 20083 20083 0 3091 0 3002 0 620 2314 1563 2840 * Exported from MasterCook * Gingered Pear-Apple Betty Recipe By Serving Size Categories Amount -------5 2 1/2 2 1/3 2 1/4 2 2 : : 6 Preparation Time :0:00 : Desserts

Oct '96

Measure Ingredient -- Preparation Method ------------ -------------------------------(1-ounce) slices cinnamon-raisin bread -- cubed cups sliced peeled firm pear cups sliced peeled Jonathan apple cup firmly packed brown sugar tablespoons minced crystallized ginger Cooking spray cup water tablespoons lemon juice tablespoons margarine -- melted

Preheat oven to 350�. Place bread cubes in a food processor; process until finely ground. Combine 1 cup breadcrumbs, pear, apple, sugar, and ginger in a bowl; stir well. Spoon mixture into an 11 � 7-inch baking dish coated with cooking spray. Add water and lemon juice.

Combine the remaining breadcrumbs and margarine, and sprinkle over pear mixture. Bake at 350� for 40 minutes or until bubbly. Serving Size: 1/2 cup Source: "Cooking Light, October 1996, p.136" Copyright: "� Cooking Light" T(Baking Time): "0:40" - - - - - - - - - - - - - - - - - - Per serving: 220 Calories (kcal); 5g Total Fat; (21% calories from fat); 2g Protein; 41g Carbohydrate; 3mg Cholesterol; 144mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1 Fat; 1 Other Carbohydrates NOTES : Coat your knife with cooking spray to mince the crystallized ginger. Nutr. Assoc. : 1228 4410 30 0 3003 2130706543 0 0 0 * Exported from MasterCook * Glazed Julienne Carrots Recipe By Serving Size Categories Amount -------2 1/4 4 1/4 1/4 1/4 : : 8 Preparation Time :0:00 : Dec '96 Vegetables

Side Dish

Measure -----------tablespoons cup cups teaspoon teaspoon cup

Ingredient -- Preparation Method -------------------------------reduced-calorie margarine firmly packed brown sugar (2-inch) julienne-cut carrot salt pepper chopped fresh parsley

Melt margarine in a large nonstick skillet over medium heat; add sugar, stirring until melted. Add carrots, salt, and pepper and cook 10 minutes, or until carrots are crisptender, stirring occasionally. Remove from heat. Stir in parsley. Serving Size: 1/2 cup Source: "Cooking Light, December 1996, p.89" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 65 Calories (kcal); 2g Total Fat; (20% calories from fat); 1g Protein; 13g Carbohydrate; 0mg Cholesterol; 127mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 20100 0 20024 0 0 0 * Exported from MasterCook * Good-for-You Chocolate-Chip Cookies Recipe By Serving Size Categories Amount -------1 1/4 1 1/4 1 1/2 3/4 2/3 2/3 1/4 1 1 1 1/2 : : 60 Preparation Time :0:00 : Baked Dec '96

Cookies

Measure -----------cups cups teaspoon teaspoon cup cup cup cup teaspoon large large cup

Ingredient -- Preparation Method -------------------------------all-purpose flour whole-wheat flour baking soda salt reduced-calorie stick margarine -- softened sugar firmly packed brown sugar applesauce vanilla extract egg egg white reduced-fat semisweet chocolate chips Cooking spray

Preheat oven to 350�. Combine first 4 ingredients in a bowl; stir well. Set aside. Combine margarine and sugars in a large bowl; beat at medium speed of a mixer until light and fluffy. Add applesauce, vanilla, egg, and egg white; beat well. Add dry ingredients; beat at low speed until well-blended. Stir in chips. Drop dough by level teaspoons, 1 inch apart, onto baking sheets coated with cooking spray. Bake at 350� for 12 minutes or until almost set. Remove from oven; let stand 2 to 3 minutes or until firm. Remove cookies from pans; let cool on wire racks. Serving Size: 1 cookie Source: "Cooking Light, December 1996, p.166" Copyright: "� Cooking Light" Yield: "5 dozen" T(Baking Time): "0:12" - - - - - - - - - - - - - - - - - - Per serving: 55 Calories (kcal); 2g Total Fat; (26% calories from fat); 1g

Protein; 10g Carbohydrate; 3mg Cholesterol; 70mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : As a tour operator, I'm on the road a lot. So when I come home, it's a treat to cook in my own kitchen. I had fun trying out chocolate-chip cookie recipes and coming up with this combination. �Dyan McCammon, Aurora, Colo. Nutr. Assoc. : 0 0 0 0 20100 0 0 0 0 0 0 4886 2130706543 * Exported from MasterCook * Grandma's Simple Roast Chicken Recipe By Serving Size Categories Amount -------1 1/2 1/2 1/2 1 1 1 1 1 : : 8 Preparation Time :0:00 : Dec '96 Poultry

Main Dish

Measure -----------(4-pound) teaspoon teaspoon teaspoon medium medium

Ingredient -- Preparation Method -------------------------------roasting chicken (4- to 5-pounds) salt pepper paprika onion -- trimmed and quartered celery stalk -- cut into 3-inch pieces carrot -- cut into 3-inch pieces garlic clove bay leaf Cooking spray

Preheat oven to 400�. Remove and discard giblets and neck from chicken. Rinse chicken under cold water; pat dry. Trim fat from chicken. Combine salt, pepper, and paprika. Sprinkle seasoning mixture over breast, drumsticks, and into the body cavity. Place onion, celery, carrot, garlic, and bay leaf in body cavity. Tie ends of legs together with cord. Lift wing tips up and over back; tuck under chicken. Place chicken, breast side up, on a broiler pan coated with cooking spray. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 400� for 1 hour or until meat thermometer registers 180�. Cover chicken loosely with foil; let stand 10 minutes. Discard skin, vegetables, and bay leaf. Serving Size: 3 ounces of chicken Source: "Cooking Light, December 1996, p.116" Copyright: "� Cooking Light" T(Baking Time): "1:00" - - - - - - - - - - - - - - - - - - -

Per serving: 173 Calories (kcal); 7g Total Fat; (37% calories from fat); 24g Protein; 3g Carbohydrate; 69mg Cholesterol; 227mg Sodium Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 5829 0 0 0 0 0 0 0 0 2130706543 * Exported from MasterCook * Great Big Cake with Five Dried Fruits Recipe By Serving Size Categories Amount -------3 1/2 1/4 1/2 1/2 1/2 1/2 1/2 1/2 : : 24 Preparation Time :0:00 : Baked Dec '96

Cake

2 1 1 1 4 2 1 1 1

Ingredient -- Preparation Method -------------------------------Cooking spray cups all-purpose flour cup cornstarch teaspoon salt cup chopped dried peaches cup chopped dried dates cup chopped dried pears cup dried cranberries cup dried sour cherries cups sugar cup stick margarine -- softened (8-ounce) block Neufch�tel cheese tablespoon grated lemon rind tablespoon vanilla extract large eggs large egg whites cup fat-free sour cream teaspoon baking soda tablespoon powdered sugar

Measure ------------

Preheat oven to 350�. Coat a 12-cup Bundt pan with cooking spray; set aside. Sift together flour, cornstarch, and salt twice; set aside. Combine dried fruits with 1/4 cup flour mixture, tossing to coat. Combine sugar and next 4 ingredients (sugar through vanilla) in a large bowl, and beat at medium speed of mixer until well-blended (about 5 minutes). Add eggs and egg whites, one at a time, beating well after each addition. Combine sour cream and baking soda; stir well. Add flour mixture to sugar mixture alternately with sour cream mixture, beginning and ending with flour mixture. Mix well after each addition. Gently fold in dried fruit mixture. Pour batter into prepared pan. Bake at 350� for 1 hour or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Let cool completely on wire rack. Dust with powdered sugar.

Serving Size: 1 slice Source: "Cooking Light, December 1996, p.108" Copyright: "� Cooking Light" T(Baking Time): "1:00" - - - - - - - - - - - - - - - - - - Per serving: 263 Calories (kcal); 7g Total Fat; (23% calories from fat); 6g Protein; 45g Carbohydrate; 39mg Cholesterol; 180mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1 1/2 Other Carbohydrates NOTES : This light fruitcake is ideal for those who usually shy away from the traditional heavy version. Chop the dried fruit with scissors or a knife coated with cooking spray. Substitute two 8-ounce bags dried mixed fruit for peaches, dates, pears, cranberries, and cherries, if desired. Nutr. Assoc. : 5440 0 0 0 3137 500 3139 2929 26525 0 0 947 0 0 0 3231 0 0 0 * Exported from MasterCook * Greek Macaroni and Cheese Recipe By Serving Size Categories Amount -------1/3 2 1/4 3/4 2/3 1/2 3 : : 8 Preparation Time :0:00 : Pasta Vegetarian Main Dishes

Sept '96

Ingredient -- Preparation Method -------------------------------all-purpose flour 1% low-fat milk (3 ounces) shredded Fontina cheese (2 2/3 ounces) crumbled Feta cheese (2 ounces) grated fresh Parmesan cheese light processed cheese (such as light Velveeta) 6 cups cooked medium elbow macaroni (about 3 cups uncooked) 1/4 teaspoon salt 1 (10-ounce) package frozen chopped spinach -- thawed, drained, and squeezed dry Cooking spray 1/3 cup crushed onion melba toasts (about 12 pieces) 1 tablespoon reduced-calorie margarine -- softened Preheat oven to 375�. Place flour in a large saucepan. Gradually add milk, stirring with a whisk until blended. Cook over medium heat 8 minutes or until thick, stirring constantly. Add cheeses; cook 3 minutes or until cheese melts, stirring frequently. Remove from

Measure -----------cup cups cup cup cup ounces

heat; stir in macaroni, salt, and spinach. Spoon mixture into a 2-quart casserole coated with cooking spray. Combine crushed toasts and margarine in a small bowl; stir until well- blended. Sprinkle over macaroni mixture. Bake at 375� for 30 minutes or until bubbly. Serving Size: 1 cup Source: "Cooking Light, September 1996, p.114" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 345 Calories (kcal); 12g Total Fat; (30% calories from fat); 19g Protein; 41g Carbohydrate; 36mg Cholesterol; 745mg Sodium Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 588 20048 1034 344 2829 0 0 5440 0 20100 * Exported from MasterCook * Green Beans with Bacon-Balsamic Vinaigrette Recipe By Serving Size Categories Amount -------2 2 1/4 3 2 1/4 : : 8 Preparation Time :0:00 : Dec '96 Vegetables

Side Dish

Measure -----------pounds cup tablespoons tablespoons cup

Ingredient -- Preparation Method -------------------------------green beans bacon slices minced shallots coarsely chopped almonds brown sugar white balsamic vinegar

Cook green beans in boiling water for 2 minutes. Drain and rinse under cold water. Drain well; set aside. Cook bacon in a small skillet over medium-high heat until crisp. Remove bacon from skillet. Crumble; set aside. Add shallots to bacon fat in skillet; saut� 1 minute. Add almonds; saut� 1 minute. Remove and let cool. Add sugar and vinegar; stir until sugar dissolves. Add crumbled bacon. Pour vinaigrette over beans, tossing gently to coat. Serving Size: 3/4 cup Source: "Cooking Light, December 1996, p.93" Copyright: "� Cooking Light"

- - - - - - - - - - - - - - - - - - Per serving: 73 Calories (kcal); 3g Total Fat; (29% calories from fat); 3g Protein; 11g Carbohydrate; 1mg Cholesterol; 33mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 2121 4902 20020 0 2140 * Exported from MasterCook * Green Onion Drop Biscuits Recipe By Serving Size Categories : : 16 Preparation Time :0:00 : Baked Dec '96

Breads Side Dish

Amount -------2 2 1/2 1/4 3 1/4 1

Measure -----------cups teaspoons teaspoon teaspoon tablespoons cup cup

Ingredient -- Preparation Method -------------------------------all-purpose flour baking powder salt baking soda vegetable shortening finely chopped green onions low-fat buttermilk Cooking spray

Preheat oven to 400�. Combine first 4 ingredients in a large bowl; cut in shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in green onions. Add buttermilk, stirring just until flour mixture is moist. Drop batter by heaping tablespoons onto a baking sheet coated with cooking spray. Bake at 400� for 15 minutes or until lightly browned. Serving Size: 1 biscuit Source: "Cooking Light, December 1996, p.85" Copyright: "� Cooking Light" T(Baking Time): "0:15" - - - - - - - - - - - - - - - - - - Per serving: 85 Calories (kcal); 3g Total Fat; (28% calories from fat); 2g Protein; 13g Carbohydrate; 1mg Cholesterol; 164mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

NOTES : Use a food processor to combine dry ingredients and shortening. Pulse a few times until the mixture is the size of peas. If you don't have buttermilk, you can substitute plain yogurt. Nutr. Assoc. : 0 0 0 0 0 3585 25045 5440 * Exported from MasterCook * Green-Chile Cornsticks Recipe By Serving Size Categories Amount -------3/4 3/4 1/4 2 1/2 2/3 2 1 3/4 1 : : 14 Preparation Time :0:00 : Breads

Sept '96

Measure -----------cup cup cup teaspoons teaspoon cup tablespoons

Ingredient -- Preparation Method -------------------------------yellow cornmeal all-purpose flour sugar baking powder salt skim milk vegetable oil egg cup drained canned whole-kernel corn (about 1 [8-ounce] can) (4 1/2-ounce) can chopped green chiles -- drained Cooking spray

Preheat oven to 400�. Combine first 5 ingredients in a bowl; make a well in center of mixture. Combine milk, oil, and egg; stir well. Add to dry ingredients, stirring just until moist. Fold in corn and green chiles. Coat cast-iron cornstick pans heavily with cooking spray; place in a 400� oven for 10 minutes. Spoon batter evenly into pans. Bake at 400� for 20 minutes or until lightly browned. Remove cornsticks from pans immediately; serve warm. Serving Size: 1 cornstick Source: "Cooking Light, September 1996, p.144" Copyright: "� Cooking Light" Yield: "14 cornsticks" - - - - - - - - - - - - - - - - - - Per serving: 103 Calories (kcal); 3g Total Fat; (21% calories from fat); 3g Protein; 18g Carbohydrate; 14mg Cholesterol; 186mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 26006 20197 5440

* Exported from MasterCook * Grilled Corn Salad with Tomato and Basil Recipe By Serving Size Categories Amount -------1 1/2 4 2 1 1/2 2 1/2 1/4 1/8 1 1 1/2 : : 4 Preparation Time :0:10 : July/ Aug '96

Salads

Measure -----------teaspoons ears tablespoons teaspoons teaspoons teaspoon teaspoon teaspoon cup cup cup

Ingredient -- Preparation Method -------------------------------olive oil corn fresh lime juice olive oil sugar salt pepper garlic powder diced seeded tomato diced seeded peeled cucumber thinly sliced fresh basil

Brush 1 1/2 teaspoons oil over corn. Prepare grill or broiler. Place corn on grill rack or broiler pan; cook 20 minutes or until corn is lightly browned, turning every 5 minutes. Let cool; cut kernels from cobs to measure 2 cups. Combine lime juice and next 5 ingredients (lime juice through garlic powder) in a medium bowl; stir well. Add corn, tomato, cucumber, and basil; stir well. Serving Size: 1 cup Source: "Cooking Light, July/August 1996, p.128" Copyright: "� Cooking Light" T(Cooking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 132 Calories (kcal); 5g Total Fat; (28% calories from fat); 4g Protein; 23g Carbohydrate; 0mg Cholesterol; 285mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 20200 3010 3332 * Exported from MasterCook * Grilled Salmon with Ginger-Orange Mustard Glaze Recipe By Serving Size : : 4 Preparation Time :0:05

Categories Amount -------1/4 1/4 1/4 1/4 2 2 4

: Fish And Shellfish Measure -----------cup cup cup cup tablespoons tablespoons (6-ounce)

Sept '96

Ingredient -- Preparation Method -------------------------------fresh orange juice tamari or soy sauce cream sherry Dijon mustard grated peeled fresh ginger honey salmon fillets (about 1 inch thick) Cooking spray Green onion fans -- (optional)

Combine first 6 ingredients in a large zip-top plastic bag. Add salmon to bag; seal and marinate in refrigerator 30 minutes. Remove salmon from bag, reserving marinade. Prepare grill or broiler. Place salmon on grill rack or broiler pan coated with cooking spray. Cook 6 minutes on each side or until fish flakes easily when tested with a fork, basting frequently with reserved marinade. Place remaining marinade in a saucepan; bring to a boil. Serve with salmon; garnish with green onion fans, if desired. Serving Size: 1 fillet and 3 tablespoons glaze Source: "Cooking Light, September 1996, p.130" Copyright: "� Cooking Light" T(Cooking Time): "0:12" - - - - - - - - - - - - - - - - - - Per serving: 390 Calories (kcal); 18g Total Fat; (44% calories from fat); 37g Protein; 14g Carbohydrate; 112mg Cholesterol; 1275mg Sodium Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 1476 1363 0 20083 0 354 5440 2130706543 * Exported from MasterCook * Hearty O'Brien Frittata Recipe By Serving Size Categories Amount -------1 : : 2 : Pork Preparation Time :0:00

Sept '96

Measure -----------cup

Ingredient -- Preparation Method -------------------------------diced peeled baking potato

1/2 4 1 2 1/2 1/2 1/2 1/4

cup

2

teaspoons cup cup cup cup

(2 ounces) shredded fat-free Cheddar cheese -- divided egg whites -- lightly beaten egg yolk -- lightly beaten reduced-calorie margarine diced red onion diced red bell pepper diced lean Canadian bacon garlic cloves -- minced fat-free sour cream

Place potato in a small saucepan; cover with water. Bring to a boil. Cook 10 minutes or until tender; drain. Preheat oven to 450�. Combine 1/4 cup cheese, egg whites, and egg yolk in a bowl; stir well. Set aside. Melt margarine in a 10-inch nonstick skillet over medium heat. Add potato, onion, bell pepper, bacon, and garlic; saut� 5 minutes. Stir in egg mixture; spread evenly in bottom of skillet. Cook over medium-low heat 5 minutes or until almost set. Wrap handle of skillet with foil; place skillet in oven, and bake at 450� for 5 minutes or until set. Sprinkle with remaining 1/4 cup cheese; bake an additional minute or until cheese melts. Top each serving with sour cream. Source: "Cooking Light, September 1996, p.134" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 321 Calories (kcal); 9g Total Fat; (24% calories from fat); 34g Protein; 26g Carbohydrate; 144mg Cholesterol; 1224mg Sodium Food Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Serving Ideas : Serve with a salad of baby greens for an ideal Sunday night dinner. NOTES : Substitute 2/3 cup egg substitute for 4 egg whites and 1 egg yolk, if desired. Nutr. Assoc. : 421 26115 0 0 0 0 0 243 0 0 * Exported from MasterCook * Hearty Salmon Strudel with Dill Recipe By Serving Size Categories Amount -------1 : : 8 Preparation Time :0:00 : Fish And Shellfish

Oct '96

Measure -----------pound

Ingredient -- Preparation Method -------------------------------salmon fillet (about 1 inch thick) -- skinned

1/4 1/4 1/4 1 1/2 3/4 1/2 2 1/2 1 3 8

teaspoon teaspoon teaspoon cups cup cup teaspoons teaspoon teaspoon tablespoons sheets

Butter-flavored cooking spray salt garlic powder freshly ground pepper (1/2-inch) cubed peeled red potato evaporated skim milk thinly sliced leek water cornstarch dried dill grated Parmesan cheese frozen phyllo dough -- thawed

Place salmon fillet on a broiler pan coated with cooking spray. Sprinkle salt, garlic powder, and pepper evenly over fillet. Broil 10 minutes or until fish flakes easily when tested with a fork. Cut fillet into small chunks; set aside. Preheat oven to 350�. Combine potato, milk, and leek in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until potato is tender. Combine water and cornstarch in a small bowl. Stir well; add to pan. Bring to a boil; cook 1 minute, stirring constantly. Gently stir in fish chunks, dill, and cheese. Set aside. Place 1 phyllo sheet on work surface (cover remaining dough to keep from drying); lightly coat with cooking spray. Working with 1 phyllo sheet at a time, coat remaining 7 phyllo sheets with cooking spray, placing one on top of the other. Place a sheet of plastic wrap over phyllo, pressing gently to seal sheets together; discard plastic wrap. Spoon potato mixture along 1 long edge of phyllo, leaving a 2-inch border. Fold over the short edges of phyllo to cover 2 inches of potato mixture on each end. Starting at long edge with 2-inch border, roll up jelly-roll fashion. (Do not roll tightly, or strudel may split.) Place strudel, seam side down, on a jelly-roll pan coated with cooking spray. Score diagonal slits into top of strudel using a sharp knife. Lightly spray strudel with cooking spray. Bake strudel at 350� for 30 minutes or until golden brown. Serve warm. Source: "Cooking Light, October 1996, p.128" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 206 Calories (kcal); 7g Total Fat; (36% calories from fat); 17g Protein; 10g Carbohydrate; 38mg Cholesterol; 251mg Sodium Food Exchanges: 1 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Pinot Gris Nutr. Assoc. : 26679 0 0 0 0 26355 0 3891 0 0 0 20086 4453

* Exported from MasterCook * Hearty Vegetable Stew Seasoned with Beef Recipe By Serving Size Categories Amount -------2 1/2 1 4 1/3 3 3 3 2 1/2 1/2 1/4 1/4 1 2 1 : : 4 Preparation Time :0:00 : Oct '96

Soups And Stews

Measure Ingredient -- Preparation Method ------------ -------------------------------(14 1/4-ounce) cans fat-free beef broth pound lean, boned chuck roast teaspoon olive oil -- divided cups vertically sliced onion cup tomato paste garlic cloves -- minced cups cubed carrots cups cubed red potatoes cups quartered mushrooms cup dry red wine teaspoon salt teaspoon pepper (10-ounce) package frozen green peas -- thawed tablespoons water tablespoon cornstarch Chopped fresh parsley (optional)

Bring beef broth to a boil in a small saucepan; cook 15 minutes or until reduced to 2 cups. Set aside. Trim fat from roast; cut into 1/2-inch cubes. Heat 1/2 teaspoon oil in a large Dutch oven over medium-high heat. Add beef; brown on one side. Remove from pan, and set aside. Heat remaining oil in pan over medium-high heat. Add onion, tomato paste, and garlic; cook 5 minutes, stirring constantly. Return beef to pan. Add reduced broth, carrots, and next 6 ingredients (carrots through peas); bring to a boil. Cover, reduce heat, and simmer 45 minutes or until vegetables are tender. Combine water and cornstarch in a small bowl; stir well. Add to stew. Bring to a boil; cook 1 minute, stirring constantly. Ladle into soup bowls; garnish with parsley, if desired. Serving Size: 2 cups Source: "Cooking Light, October 1996, p.150" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 392 Calories (kcal); 5g Total Fat; (10% calories from fat); 32g Protein; 60g Carbohydrate; 33mg Cholesterol; 901mg Sodium Food Exchanges: 2 Grain(Starch); 3 Lean Meat; 5 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

NOTES : If you don't want alcohol in your stew, you can substitute a dealcoholized wine (Graham used Ariel Cabernet Sauvignon Barrel Select). Nutr. Assoc. : 26122 2228 0 20230 0 0 20022 4716 4196 0 0 0 0 0 0 2130706543 * Exported from MasterCook * Herb-Cheese Bread Recipe By Serving Size Categories : : 12 Preparation Time :0:00 : Baked Dec '96

Breads Side Dish

Amount -------1/4 1/4 2 1/4 1/4 1/8 1/8 1 1/2

Measure -----------cup cup teaspoon teaspoon teaspoon teaspoon (1-pound) cup

Ingredient -- Preparation Method -------------------------------reduced-calorie margarine minced green onions garlic cloves -- crushed dried oregano ground cumin crushed red pepper salt loaf Italian bread -- split (2 ounces) shredded reduced-fat Monterey Jack cheese

Preheat oven to 400�. Melt margarine in a small skillet over medium-high heat. Add green onions and garlic; saut� 2 minutes. Stir in oregano, cumin, red pepper, and salt. Brush margarine mixture evenly on cut sides of bread. Sprinkle cheese over bottom half of loaf; top with top half of loaf. Wrap in foil; bake at 400� for 20 minutes. Serve warm. Source: "Cooking Light, December 1996, p.128" Copyright: "� Cooking Light" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 132 Calories (kcal); 4g Total Fat; (25% calories from fat); 5g Protein; 19g Carbohydrate; 2mg Cholesterol; 315mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : To make ahead, assemble loaf, wrap in foil, and store in refrigerator. Bring to room temperature, and bake as directed. Nutr. Assoc. : 20100 3585 620 0 0 0 0 756 26424 * Exported from MasterCook *

Herb-Roasted Vegetables Recipe By Serving Size Categories Amount -------2 1/2 1 1/2 1 1/2 1 1 3 1 1/2 1/2 1/2 1/2 1/2 1/2 1/2 1/4 1/4 4 2 : : 9 Preparation Time :0:00 : Oct '96

Vegetables

Measure -----------cups cups cups cup cup tablespoons tablespoons teaspoon teaspoon teaspoon teaspoon teaspoon teaspoon teaspoon teaspoon medium

Ingredient -- Preparation Method -------------------------------(1/2-inch-thick) sliced zucchini (1-inch-square) cut red bell pepper (1/2-inch-thick) sliced yellow squash (1-inch) cut green beans (about 1/4 pound) (1/2-inch-thick) sliced carrot balsamic vinegar olive oil dried basil dried oregano dried tarragon dried thyme dried parsley dried rosemary salt pepper garlic cloves -- thinly sliced onions -- peeled and quartered

Preheat oven to 425�. Place all ingredients in a 13 � 9-inch baking dish; stir well to coat. Cover and bake at 425� for 40 minutes or until vegetables are tender. Serving Size: about 3/4 cup Source: "Cooking Light, October 1996, p.120" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 52 Calories (kcal); 2g Total Fat; (38% calories from fat); 1g Protein; 8g Carbohydrate; 0mg Cholesterol; 73mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : I love this dish because it's so versatile. You can work with whatever vegetables or spices you have on hand. I serve it with fish or as a main dish over rice or pasta. �Susan Hoffman, Altamonte Springs, Fla. Nutr. Assoc. : 5663 4695 1042 3568 497 0 0 0 0 0 0 0 0 0 0 620 27187 * Exported from MasterCook * Herbed Chicken Pasta Recipe By :

Serving Size Categories Amount -------1 1 1/2 1/2 1 1 1/2 1/2 1/4 2 4 1/4

: 4 Preparation Time :0:00 : Pasta Sept '96

Poultry

Measure -----------teaspoon cups cup pound teaspoon teaspoon teaspoon cups cups cup

Ingredient -- Preparation Method -------------------------------vegetable oil sliced mushrooms chopped onion garlic clove -- minced skinned, boned chicken breasts -- cut into 1-inch pieces salt dried basil pepper coarsely chopped tomato hot cooked fettuccine (about 8 ounces uncooked pasta) grated fresh Parmesan cheese

Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, onion, and garlic; saut� 2 minutes. Add chicken, salt, basil, and pepper; saut� 5 minutes or until chicken is done. Add tomato; saut� 2 minutes. Serve over pasta; sprinkle with cheese. Serving Size: 1 cup chicken mixture, 1 cup pasta, and 1 tablespoon cheese Source: "Cooking Light, September 1996, p.124" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 390 Calories (kcal); 5g Total Fat; (12% calories from fat); 37g Protein; 47g Carbohydrate; 70mg Cholesterol; 445mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 4977 0 0 26040 0 0 0 20183 2845 1034 * Exported from MasterCook * Herbed-Spaghetti Frittata Recipe By Serving Size Categories Amount -------1 2 1 1 : : 2 Preparation Time :0:00 : Sept '96

Vegetarian Main Dishes

Measure -----------cup tablespoons tablespoon teaspoon

Ingredient -- Preparation Method -------------------------------cooked spaghetti (about 3 ounces uncooked pasta) chopped fresh parsley chopped fresh basil chopped fresh tarragon

1/2 2 5 1 3 6 1/4 1/4

teaspoon ounces teaspoon large large slices cup

chopped fresh rosemary chilled fat-free cream cheese (about 1/4 cup) -- cut into small pieces pepper egg whites -- lightly beaten egg yolk -- lightly beaten Cooking spray garlic cloves -- minced tomato (1/4-inch-thick slices) (2 ounces) grated Asiago cheese

Preheat oven to 450�. Combine first 9 ingredients in a large bowl, and stir well. Set aside. Coat a 10-inch nonstick skillet with cooking spray; place over medium heat until hot. Add garlic; saut� 3 minutes. Stir in spaghetti mixture; spread evenly in bottom of skillet. Cook over medium-low heat 5 minutes or until almost set. Arrange tomato slices over frittata; sprinkle with Asiago cheese. Wrap handle of skillet with foil; place skillet in oven, and bake at 450� for 5 minutes or until set. Source: "Cooking Light, September 1996, p.136" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 309 Calories (kcal); 12g Total Fat; (36% calories from fat); 21g Protein; 28g Carbohydrate; 135mg Cholesterol; 482mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates NOTES : Any combination of fresh herbs works well. Substitute 3/4 cup egg substitute for 5 egg whites and 1 egg yolk, if desired. Nutr. Assoc. : 2845 0 0 3412 0 20218 0 3231 3232 5440 620 258 25000 * Exported from MasterCook * Homemade Applesauce Recipe By Serving Size Categories Amount -------10 1 1/2 : : 10 Preparation Time :0:00 : Dec '96

Miscellaneous

Measure -----------cups cup cup

Ingredient -- Preparation Method -------------------------------coarsely chopped red cooking apple (about 3 pounds) apple cider firmly packed brown sugar

Combine all ingredients in a large saucepan. Bring to a boil. Reduce heat; simmer

1 hour or until apples are tender, stirring occasionally. Serving Size: 1/2 cup Source: "Cooking Light, December 1996, p.116" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 118 Calories (kcal); trace Total Fat; (2% calories from fat); trace Protein; 30g Carbohydrate; 0mg Cholesterol; 5mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 30 0 0 * Exported from MasterCook * Honey-Glazed Sweet Potatoes and Chicken Recipe By Serving Size Categories : : 4 Preparation Time :0:03 : Dec '96 Poultry

Main Dish

Amount Measure -------- -----------2/3 cup 2 tablespoons 1 tablespoon 1/2 teaspoon 1/2 teaspoon 2 medium inch pieces 4 (4-ounce) 1/4 cup 1/3 cup

Ingredient -- Preparation Method -------------------------------evaporated skim milk honey cornstarch poultry seasoning salt sweet potatoes (about 3 cups) -- peeled and cut into 1skinned, boned chicken breast halves sliced green onions dried tart cherries

Combine first 5 ingredients in an 8-inch square baking dish, and stir well. Add potatoes to milk mixture, and toss gently to coat. Cover dish with plastic wrap, and vent. Microwave mixture at HIGH 9 minutes, stirring after 4 minutes. Arrange chicken in bottom of dish, nestling into potatoes, and top chicken with green onions and cherries. Microwave at HIGH 7 minutes or until chicken is tender. Serving Size: 1 chicken breast half and 3/4 cup potatoes Source: "Cooking Light, December 1996, p.157" Copyright: "� Cooking Light" T(Cooking Time): "0:16" - - - - - - - - - - - - - - - - - - -

Per serving: 318 Calories (kcal); 3g Total Fat; (9% calories from fat); 30g Protein; 42g Carbohydrate; 71mg Cholesterol; 387mg Sodium Food Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 5212 9208 3585 26525 * Exported from MasterCook * Hot Mocha Recipe By Serving Size Categories Amount -------6 1/2 1/2 6 : : 13 Preparation Time :0:00 : Beverages

Dec '96

Measure -----------cups cup cup tablespoons

Ingredient -- Preparation Method -------------------------------brewed coffee sugar unsweetened cocoa Kahl�a (coffee-flavored liqueur)

Combine all ingredients except Kahl�a in a medium saucepan, and stir well. Cook coffee mixture over medium heat until hot. (Do not boil.) Remove coffee mixture from heat, and stir in Kahl�a. Serving Size: 1/2 cup Source: "Cooking Light, December 1996, p.171" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 72 Calories (kcal); trace Total Fat; (4% calories from fat); 1g Protein; 14g Carbohydrate; 0mg Cholesterol; 5mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 3805 * Exported from MasterCook * Lasagna Rustica Recipe By Serving Size Categories Amount : : 9 Preparation Time :0:00 : Dec '96 Pasta

Main Dish

Measure

Ingredient -- Preparation Method

-------2 1/2 1 1/2 2 1 1 1 1 1 9

-----------cups cups

-------------------------------Garlicky Bean Spread (see recipe) (6 ounces) shredded part-skim Mozzarella cheese -- divided teaspoons dried Italian seasoning teaspoon crushed red pepper pound firm light tofu -- drained and crumbled (10-ounce) package frozen chopped spinach -- thawed and drained (15-ounce) carton part-skim Ricotta cheese (27.5-ounce) jar light garden harvest pasta sauce Cooking spray cooked lasagna noodles

Preheat oven to 375�. Combine Garlicky Bean Spread, 1 cup Mozzarella cheese, Italian seasoning, red pepper, tofu, spinach, and Ricotta cheese in a large bowl. Stir well; set aside. Spread 1/2 cup pasta sauce in bottom of a 13 � 9-inch baking dish coated with cooking spray. Arrange 3 noodles over pasta sauce; top with one-third of spinach mixture and about 1 cup pasta sauce. Repeat layers, ending with noodles, spinach mixture, and remaining sauce. Sprinkle with remaining 1/2 cup Mozzarella cheese. Cover and bake at 375� for 50 minutes or until thoroughly heated. Uncover and bake an additional 10 minutes. Let lasagna stand 10 minutes before cutting. Source: "Cooking Light, December 1996, p.152" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 450 Calories (kcal); 12g Total Fat; (23% calories from fat); 26g Protein; 60g Carbohydrate; 25mg Cholesterol; 399mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Suggested Wine: Chianti NOTES : Assemble lasagna. Cover tightly; freeze. Thaw for 24 hours in the refrigerator, then bake according to directions. Nutr. Assoc. : 0 921 0 0 3287 0 0 1001 0 26043 * Exported from MasterCook * Garlicky Bean Spread Recipe By Serving Size Categories Amount -------1 2 1 : : 84 Preparation Time :0:00 : Dec '96 Spreads

Sauces/Condiments/Marinades

Measure -----------whole tablespoons tablespoon

Ingredient -- Preparation Method -------------------------------garlic head lemon juice olive oil

1 2 2 4 1/2

tahini (sesame-seed paste) minced fresh rosemary OR teaspoon dried rosemary teaspoons hot sauce (15.8-ounce) cans Great Northern beans -- drained

tablespoon teaspoons

Preheat oven to 375�. Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap garlic head in foil. Bake at 375� for 45 minutes or until tender; let cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Combine garlic pulp and remaining ingredients in a food processor; process until smooth, scraping sides of processor bowl occasionally. Serve with French bread. Serving Size: 1 tablespoon Source: "Cooking Light, December 1996, p.152" Copyright: "� Cooking Light" Yield: "5 1/4 cups" - - - - - - - - - - - - - - - - - - Per serving: 20 Calories (kcal); trace Total Fat; (15% calories from fat); 1g Protein; 3g Carbohydrate; 0mg Cholesterol; 48mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : This bean dip is ideal on crostini or as a sandwich filler. It makes enough for the Lasagna Rustica and an appetizer. Use purchased roasted garlic in a jar to save time; two tablespoons equals the pulp in one head of garlic. The spread can be made up to one week ahead, and then refrigerated in an airtight container. If you don't have tahini, it can be omitted. Nutr. Assoc. : 3506 0 0 5243 3399 0 2130706543 0 512 * Exported from MasterCook * Layered Caribbean Salad Recipe By Serving Size Categories Amount -------1/4 2 1 1 1 : : 2 Preparation Time :0:00 : July/ Aug '96 Salads

Poultry

Measure -----------cup tablespoons tablespoon tablespoon teaspoon

Ingredient -- Preparation Method -------------------------------low-salt chicken broth fresh lime juice olive oil water ground cumin

3 2 1 1/2 1/2 1/2 1 4 1 2

1/4 1/8

salt pepper hot pepper sauce garlic cloves -- minced cups cubed peeled mango or papaya cup frozen whole-kernel corn -- thawed cup diced red onion (15-ounce) can black beans -- rinsed and drained cups thinly sliced romaine lettuce cup red bell pepper strips tablespoons chopped fresh cilantro

teaspoon teaspoon drops

Combine first 9 ingredients in a medium bowl; stir well with a whisk. Reserve 2 tablespoons dressing; set aside. Add mango, corn, onion, and beans to bowl; toss gently to coat. Place 2 cups lettuce on each of 2 plates; top each with 1/2 cup bell pepper strips and 2 cups mango mixture. Drizzle 1 tablespoon reserved dressing over each salad; sprinkle each with 1 tablespoon cilantro. Source: "Cooking Light, July/August 1996, p.132" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 384 Calories (kcal); 10g Total Fat; (21% calories from fat); 18g Protein; 61g Carbohydrate; 0mg Cholesterol; 949mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 3008 3450 0 578 1280 20164 0 * Exported from MasterCook * Lemon Cream Tart Recipe By Serving Size Categories Amount -------1 2 3 36 crushed) 3 1 1 1/2 : : 10 Preparation Time :0:00 : Baked

Dec '96

Measure -----------large tablespoons tablespoons

Ingredient -- Preparation Method -------------------------------egg white stick margarine sugar crushed reduced-fat vanilla wafer cookies -- (3 cups

Cooking spray large eggs (14-ounce) can low-fat sweetened condensed milk (not evaporated skim milk) tablespoon grated lemon rind cup fresh lemon juice

1 divided 10

cup

frozen reduced-calorie whipped topping -- thawed and lemon rind strips (optional) Mint leaves (optional)

Preheat oven to 325�. Combine first 3 ingredients; beat at high speed of a mixer until blended. Add crumbs; toss with a fork until moist. Press crumb mixture into bottom and up sides of a 9-inch round tart pan coated with cooking spray. Bake at 325� for 15 minutes or until lightly browned. Let cool on a wire rack. Combine eggs, milk, lemon rind, and juice in a bowl, stirring with a whisk until blended. Pour mixture into prepared crust. Bake at 325� for 30 minutes or until filling is set. Let cool completely. Top with whipped topping. Garnish with lemon rind strips and mint, if desired. Serving Size: 1 wedge and 1 1/2 tablespoons whipped topping Source: "Cooking Light, December 1996, p.89" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 261 Calories (kcal); 8g Total Fat; (29% calories from fat); 6g Protein; 40g Carbohydrate; 66mg Cholesterol; 146mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 5693 0 0 915 0 0 2861 2130706543 2130706543 * Exported from MasterCook * Lemon-Poppy Seed Muffins Recipe By Serving Size Categories : : 12 Preparation Time :0:00 : Baked Miscellaneous

Dec '96 Muffins

Amount -------2 1/2 2 1 1 1/4 3 1 2

Measure -----------cups cup tablespoons teaspoon teaspoon teaspoon tablespoons teaspoon tablespoons

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar poppy seeds baking powder baking soda salt vegetable oil grated lemon rind fresh lemon juice

1 1

(8-ounce) carton lemon low-fat yogurt large egg -- lightly beaten Cooking spray

Preheat oven to 400�. Combine first 6 ingredients in a medium bowl; make a well in center of mixture. Combine oil, rind, juice, yogurt, and egg; stir well. Add to dry ingredients, stirring just until moist. Spoon batter into each of 12 muffin cups coated with cooking spray. Bake at 400� for 14 minutes or until golden. Remove muffins from pan immediately; place on a wire rack. Source: "Cooking Light, December 1996, p.120" Copyright: "� Cooking Light" T(Baking Time): "0:14" - - - - - - - - - - - - - - - - - - Per serving: 169 Calories (kcal); 5g Total Fat; (25% calories from fat); 4g Protein; 28g Carbohydrate; 17mg Cholesterol; 208mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates NOTES : Grate only the yellow-colored part of lemon rind. Grate rind before extracting juice. Make muffins ahead, and freeze. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 4051 0 0 * Exported from MasterCook * Low-Fat Salsa Chicken Recipe By Serving Size Categories Amount -------4 3/4 1/2 1/4 :Lisa Phillips : 4 Preparation Time :0:00 : Main Dish Sept '96

Poultry

Measure -----------(4-ounce) cup cup cup

Ingredient -- Preparation Method -------------------------------skinned boned chicken breast halves Cooking spray salsa sliced green onions grated Parmesan cheese

Preheat oven to 350�. Place chicken in an 11 � 7-inch baking dish coated with cooking spray. Spoon salsa evenly over chicken; top with green onions. Sprinkle with cheese. Cover and bake at 350� for 30 minutes. Uncover and bake an additional 10 minutes or until chicken is done. Serve with hot cooked rice or baked potatoes.

Source: "Cooking Light, September 1996, p.142" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 165 Calories (kcal); 3g Total Fat; (17% calories from fat); 29g Protein; 4g Carbohydrate; 70mg Cholesterol; 379mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : For variety, I add a cup or so of shredded cabbage and mushrooms under the chicken and top it off with the salsa. �Lisa Phillips, Rutledge, Tennessee Nutr. Assoc. : 2313 0 0 0 1034 * Exported from MasterCook * Make-Ahead Cheese-and-Hamburger Casserole Recipe By Serving Size Categories Amount -------1 1 3 1 6 1 1 1 1/4 1 1/3 2 1/2 1 3/4 4 1 : : 8 Preparation Time :0:00 : Beef Main Dish

Dec '96

Measure -----------pound cup

Ingredient -- Preparation Method -------------------------------ground round chopped onion garlic cloves -- crushed (8-ounce) package presliced mushrooms tablespoons tomato paste teaspoon sugar teaspoon dried thyme teaspoon dried oregano teaspoon pepper (28-ounce) can whole tomatoes -- undrained and chopped cup all-purpose flour cups 2% low-fat milk cup (4 ounces) crumbled Feta cheese cup (3 ounces) shredded part-skim Mozzarella cheese cups uncooked penne (tubular-shaped pasta) tablespoon chopped fresh parsley (optional)

Combine first 3 ingredients in a large nonstick skillet; cook over medium-high heat until browned, stirring to crumble. Add mushrooms; cook 5 minutes or until tender. Add tomato paste and next 5 ingredients (tomato paste through whole tomatoes); stir well. Bring to a boil; reduce heat, and simmer, uncovered, 20 minutes. Set aside. Place flour in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Place over medium heat; cook 10 minutes or until thick, stirring constantly. Stir in cheeses; cook 3 minutes or until cheeses melt, stirring

constantly. Reserve 1/2 cup cheese sauce. Pour remaining cheese sauce, beef mixture, and pasta into a 13 � 9-inch baking dish, and stir gently. Drizzle reserved cheese sauce over pasta mixture. Cover and refrigerate 24 hours. Preheat oven to 350�. Bake at 350�, covered, for 1 hour and 10 minutes or until thoroughly heated and pasta is tender; sprinkle with parsley, if desired. Source: "Cooking Light, December 1996, p.112" Copyright: "� Cooking Light" T(Baking Time): "1:10" - - - - - - - - - - - - - - - - - - Per serving: 438 Calories (kcal); 20g Total Fat; (41% calories from fat); 24g Protein; 40g Carbohydrate; 71mg Cholesterol; 452mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates NOTES : The penne doesn't have to be cooked before hand because it absorbs the liquid when refrigerated overnight. If you want to make it the same day, cook the pasta before combining with all the ingredients. For convenience, use precrumbled Feta and preshredded Mozzarella. Nutr. Assoc. : 3885 0 620 4977 0 0 0 0 0 0 0 0 3272 921 311 2130706543 * Exported from MasterCook * Mandelbrot (Jewish Biscotti) Recipe By Serving Size Categories Amount -------1 2/3 1 1 1 4 1/2 1/2 1 1/2 1 1/2 1/4 1/4 1/4 : : 48 Preparation Time :0:00 : Baked Dec '96

Breads

Measure Ingredient -- Preparation Method ------------ -------------------------------cup sugar cup vegetable oil (8-ounce) carton egg substitute tablespoon grated orange rind teaspoon vanilla extract cups all-purpose flour cup finely ground toasted almonds (about 3 ounces) tablespoons baking powder teaspoon ground cinnamon teaspoon salt teaspoon ground cloves teaspoon ground coriander teaspoon ground nutmeg Cooking spray Orange Marmalade Frosting (optional)

2 2 1

cups tablespoons teaspoon

ORANGE sifted orange orange

MARMALADE FROSTING powdered sugar marmalade juice

Preheat oven to 350�. Combine first 5 ingredients in a large bowl; beat at medium speed of a mixer until well-blended. Combine flour and next 7 ingredients (flour through nutmeg); gradually add to sugar mixture, beating until well-blended. Turn dough out onto a lightly floured surface; knead lightly. Shape dough into 2 (12-inch-long) rolls. Place rolls on a baking sheet coated with cooking spray; flatten to 1-inch thickness. Bake at 350� for 20 minutes. Remove rolls from baking sheet, and let cool 10 minutes on a wire rack. Cut each roll into 24 (1/2-inch) slices. Place slices, cut sides down, on baking sheet. Bake at 350� for 10 minutes. Turn cookies over, and bake an additional 10 minutes (cookies will be slightly soft in center but will harden as they cool). Remove cookies from baking sheet, and let cool completely on wire rack. Drizzle each cookie with Orange Marmalade Frosting. Star of David Mandelbrot: To construct the Star of David, you'll need varying lengths of biscotti. For this, divide dough into 3 equal portions, then shape each portion into a quadrilateral that is 9 inches at the bottom, 4 inches at the top, and 12 inches on each side. Bake as directed in step 4. Beginning at the 9-inch bottom, cut each portion into 1/2-inch-thick slices, then bake as directed in step 5. Frost and let stand 10 minutes. To assemble the star, begin with the 3 longest pieces of biscotti, and form a triangle, which is the base of the star. Continue to stack biscotti, using the longest pieces first. You will have enough biscotti to make 1 large star with 6 layers. Serve remaining biscotti on a tray. Serving Size: 1 cookie ____________________ To Make Orange Marmalade Frosting Place all ingredients in a food processor; process until smooth. Place frosting in a zip-top plastic bag. Snip a tiny hole in one corner of bag; drizzle frosting over biscotti. Yield: 1 cup Source: "Cooking Light, December 1996, p.114" Copyright: "� Cooking Light" Yield: "4 dozen" - - - - - - - - - - - - - - - - - - Per serving: 120 Calories (kcal); 4g Total Fat; (32% calories from fat); 2g Protein; 18g Carbohydrate; trace Cholesterol; 78mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates

NOTES : This recipe makes standard biscotti that are all the same size. To make the Star of David, you'll need biscotti of varying lengths. Make biscotti up to three weeks ahead and freeze. Nutr. Assoc. : 0 0 0 0 0 0 20094 0 0 0 0 0 0 2130706543 2130706543 0 0 0 0 * Exported from MasterCook * Mango Upside-Down Orange Cake Recipe By Serving Size Categories Amount -------1 1/4 1 1/2 1 3/4 1/8 1/4 2/3 : : 8 Preparation Time :0:00 : Cake Sept '96

Desserts

Measure -----------tablespoon cup cups cup teaspoon teaspoon cup cup teaspoons teaspoon large cup

2 1 1

1/2

Ingredient -- Preparation Method -------------------------------stick margarine -- melted firmly packed brown sugar thinly sliced peeled mango (about 2 medium) all-purpose flour baking soda salt stick margarine -- softened granulated sugar grated orange rind vanilla extract egg plain fat-free yogurt

Preheat oven to 350�. Coat bottom of a 9-inch round cake pan with melted margarine. Sprinkle brown sugar over margarine. Arrange mango slices spokelike over brown sugar, working from center of pan to edge; set aside. Combine flour, baking soda, and salt in a bowl; stir well. Set aside. Beat 1/4 cup margarine and granulated sugar at medium speed of a mixer until well-blended. Add orange rind, vanilla, and egg; beat well. Add flour mixture to creamed mixture alternately with yogurt, beginning and ending with flour mixture; beat well after each addition. Pour batter over mango slices. Bake at 350� for 30 minutes or until a wooden pick inserted in center of cake comes out clean. Let cake cool in pan 5 minutes on a wire rack. Loosen cake from sides of pan, using a narrow metal spatula. Invert onto a cake plate, and cut into wedges. Serve cake warm. Serving Size: 1 wedge Source: "Cooking Light, September 1996, p.84" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - -

Per serving: 249 Calories (kcal); 8g Total Fat; (28% calories from fat); 3g Protein; 42g Carbohydrate; 24mg Cholesterol; 256mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 4088 0 0 0 0 0 0 0 0 20159 * Exported from MasterCook * Maple-Cranberry Baked Apples Recipe By Serving Size Categories Amount -------2 1/2 1/2 1/4 1 2 1 1 1 8 3/4 1/4 1/4 : : 8 Preparation Time :0:00 : Baked Desserts

Dec '96

Measure -----------cups cup cup tablespoon teaspoons teaspoon teaspoon teaspoon medium cup cup cup

Ingredient -- Preparation Method -------------------------------cranberry juice cocktail maple syrup firmly packed light brown sugar lemon juice grated peeled fresh ginger ground cinnamon cornstarch vanilla extract Rome apples -- cored dried cranberries chopped pecans shaved white chocolate

Preheat oven to 375�. Combine first 8 ingredients. Stir well; set aside. Peel top half of each apple; place in a shallow roasting pan. Fill centers of apples evenly with cranberries and pecans. Pour cranberry-maple mixture over apples. Bake at 350� for 1 hour or until tender, basting apples twice with syrup from pan. To serve, drizzle with remaining syrup. Sprinkle with white chocolate. Serving Size: 1 apple, 2 tablespoons syrup, and 1/2 tablespoon white chocolate Source: "Cooking Light, December 1996, p.152" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 269 Calories (kcal); 5g Total Fat; (17% calories from fat); 1g Protein; 58g Carbohydrate; 0mg Cholesterol; 7mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 2 Fruit; 1 Fat; 1 1/2 Other Carbohydrates NOTES : Use real maple syrup instead of pancake syrup. The flavor is worth the

extra cost. Peel the top half of the apples, or they may explode in the oven. Use raisins in place of dried cranberries, if desired. Shave white chocolate with a vegetable peeler. Also, be sure to store the chocolate at room temperature because cold can make it crumble. Nutr. Assoc. : 0 0 0 0 20083 0 0 0 26146 26507 1089 5519 * Exported from MasterCook * Maple-Cranberry Sauce Recipe By Serving Size Categories Amount -------3 2/3 1/2 1/2 1/4 1/2 : : 8 Preparation Time :0:00 : Dec '96 Sauces/Condiments/Marinades

Fruit

Measure -----------cups cup cup cup cup teaspoon

Ingredient -- Preparation Method -------------------------------fresh cranberries golden raisins maple syrup honey cider vinegar ground allspice

Combine all ingredients in a large saucepan. Bring to a boil; reduce heat, and simmer 10 minutes. Serve warm. Serving Size: 1/4 cup Source: "Cooking Light, December 1996, p.95" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 171 Calories (kcal); trace Total Fat; (0% calories from fat); 1g Protein; 45g Carbohydrate; 0mg Cholesterol; 5mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 2 Other Carbohydrates Nutr. Assoc. : 2928 4680 0 0 0 0 * Exported from MasterCook * Maple-Pecan Cheesecake Recipe By Serving Size Categories Amount -------2/3 : : 12 : Cake Preparation Time :0:00

Dec '96

Measure -----------cup

Ingredient -- Preparation Method -------------------------------graham cracker crumbs (about 8 cookie

2 1 1/2 2 2 2

1/4 1 1/4 3 1/4 1

squares) sugar margarine -- melted ground cinnamon Cooking spray (8-ounce) blocks Neufch�tel cheese -- softened (8-ounce) blocks fat-free cream cheese -- softened tablespoons cornstarch teaspoon salt cups maple syrup large egg whites cup chopped pecans -- toasted pecan half (optional) Flowering mint sprig (optional) tablespoons tablespoon teaspoon

Preheat oven to 400�. Combine first 4 ingredients in a bowl; toss with a fork until blended. Press crumb mixture into bottom of an 8-inch springform pan coated with cooking spray. Bake at 400� for 8 minutes. Let cool on a wire rack. Combine cheeses, cornstarch, and salt in a large bowl; beat at high speed of a mixer until smooth. Gradually add maple syrup; beat well. Add egg whites; beat just until well-blended. Preheat oven to 525�. Pour half of cheese mixture into prepared pan, and sprinkle with chopped pecans. Top with remaining cheese mixture. Bake at 525� for 7 minutes. Reduce oven temperature to 200�, and bake 45 minutes or until almost set. Remove cheesecake from oven, and let cool to room temperature. Cover and chill at least 8 hours. Garnish with pecan half and mint, if desired. Serving Size: 1 wedge Source: "Cooking Light, December 1996, p.95" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 283 Calories (kcal); 13g Total Fat; (39% calories from fat); 11g Protein; 33g Carbohydrate; 32mg Cholesterol; 458mg Sodium Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 2 Other Carbohydrates NOTES : Mix crust ingredients in springform pan, then press to form crust. Nutr. Assoc. : 3542 0 0 0 0 0 0 0 0 0 0 0 2130706543 2130706543 * Exported from MasterCook * Marinated Cucumber, Mushroom, and Onion Salad Recipe By Serving Size Categories : : 8 Preparation Time :0:00 : Dec '96

Salads

Vegetables Amount -------1/3 2 2 1/2 1/4 1/8 6 3 1 Measure -----------cup teaspoons teaspoons teaspoon teaspoon teaspoon cups cups cup Ingredient -- Preparation Method -------------------------------sherry vinegar olive oil Dijon mustard salt dried oregano pepper sliced seeded peeled cucumber sliced mushrooms vertically sliced red onion

Combine first 6 ingredients in a large bowl, and stir well. Add remaining ingredients, and toss salad gently. Cover salad, and chill 2 hours. Serve salad with a slotted spoon. Serving Size: 1 cup Source: "Cooking Light, December 1996, p.128" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 36 Calories (kcal); 1g Total Fat; (31% calories from fat); 1g Protein; 6g Carbohydrate; 0mg Cholesterol; 152mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Peel cucumber, and cut in half lengthwise. Scoop seeds out of each half with a spoon, and cut into slices. Nutr. Assoc. : 5458 0 0 0 0 0 20177 932 20230 * Exported from MasterCook * Marinated Shrimp with R�moulade Sauce Recipe By Serving Size Categories Amount -------2 2 1 1/8 1/8 3 2 2 24 : : 4 Preparation Time :0:00 : Appetizers Sept '96

Fish And Shellfish

Measure -----------cups cups cup teaspoon teaspoon Dash stalks large

Ingredient -- Preparation Method -------------------------------dry white wine water tarragon vinegar salt black pepper ground red pepper celery -- each cut into 3 pieces garlic cloves -- halved bay leaves shrimp (about 1 pound) -- peeled and deveined

1 2 2 2 2 2 1/4

1/4 1/8

cup cup tablespoons tablespoons tablespoons teaspoons teaspoon teaspoon cups

finely chopped celery spicy brown mustard finely chopped parsley finely chopped red onion sherry vinegar olive oil Hungarian sweet paprika black pepper trimmed watercress (about 1 bunch)

Combine first 9 ingredients in a Dutch oven; bring to a boil. Reduce heat; simmer 30 minutes. Return mixture to a boil; add shrimp. Cook 3 minutes or until done. Drain shrimp in a colander over a medium bowl, reserving cooking liquid. Rinse shrimp under cold water; drain well. Set aside. Discard celery stalks, garlic, and bay leaves from cooking liquid; set cooking liquid aside. Let cool completely. Add shrimp to cooled cooking liquid, and cover and marinate in refrigerator 24 hours. Combine chopped celery and next 7 ingredients (celery through black pepper) in a small bowl; stir well. Cover and chill 24 hours. Drain shrimp; discard liquid. Combine shrimp and 1/2 cup r�moulade in a bowl; stir well. Arrange 1/2 cup watercress on each of 4 plates; top each with 6 shrimp and 2 tablespoons r�moulade. Source: "Cooking Light, September 1996, p.98" Copyright: "� Cooking Light" Yield: "4 appetizers" - - - - - - - - - - - - - - - - - - Per serving: 186 Calories (kcal); 4g Total Fat; (31% calories from fat); 11g Protein; 10g Carbohydrate; 64mg Cholesterol; 404mg Sodium Food Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : So the shrimp can absorb the flavors in the marinade, start preparing this elegant first course a day ahead. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 1374 0 940 20067 2679 0 0 1032 0 5474 * Exported from MasterCook * Mexican Sea Bass with Summer Squash Recipe By Serving Size Categories Amount -------2 1 : : 4 Preparation Time :0:00 : Fish And Shellfish

Sept '96

Measure -----------teaspoons cup

Ingredient -- Preparation Method -------------------------------olive oil finely chopped onion

3/4 3/4 1 3

1 4 1 1 2 4 2 3 2

1/2 1/4 1/4 1/4

1/8

1/4 1/8

julienne-cut green bell pepper (2-inch pieces) cup julienne-cut yellow bell pepper (2-inch pieces) tablespoon finely chopped seeded jalape�o pepper garlic cloves -- crushed teaspoon ground cumin teaspoon salt teaspoon pepper teaspoon hot sauce (14 1/2-ounce) can diced tomatoes -- undrained (6-ounce) sea bass fillets (about 2 inches thick) teaspoon fresh lemon juice teaspoon pepper teaspoon cornstarch teaspoons water medium zucchini (about 1 1/4 pounds) -- quartered lengthwise medium yellow squash (about 6 ounces) -- quartered lengthwise teaspoon salt teaspoon pepper cups hot cooked rice tablespoons chopped cilantro Lemon wedges

cup

Heat oil in a large skillet over medium heat. Add onion; saut� 1 minute. Add bell peppers, jalape�o, and garlic; saut� 2 minutes. Stir in cumin and next 4 ingredients (cumin through tomatoes). Arrange fish over tomato mixture; sprinkle lemon juice and 1/8 teaspoon pepper over fish. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until fish flakes easily when tested with a fork. Remove fish from skillet. Set aside; keep warm. Combine cornstarch and water in a small bowl; stir well. Add to skillet; bring to a boil, and cook 1 minute, stirring constantly. Steam zucchini and squash, covered, 4 minutes or until crisp-tender. Drain; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper. Spoon rice onto plates; top with tomato mixture and fish. Sprinkle with cilantro. Serve with steamed vegetables and lemon wedges. Serving Size: 3/4 cup rice, 3/4 cup tomato mixture, 1 fish fillet, 4 zucchini pieces, and 2 yellow squash pieces Source: "Cooking Light, September 1996, p.160" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 465 Calories (kcal); 7g Total Fat; (13% calories from fat); 40g Protein; 61g Carbohydrate; 70mg Cholesterol; 413mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 4 1/2 Lean Meat; 4 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Pinot Gris NOTES : The ingredient list may look lengthy, but many are spices or items that take virtually no time to measure. You can substitute other lean white fish

(grouper, orange roughy, or halibut) for sea bass. Nutr. Assoc. : 986 2679 20088 26064 20103 0 0 0 0 0 26066 4856 0 0 439 0 26965 5654 0 0 2840 0 0 * Exported from MasterCook * Microwave Applesauce Recipe By Serving Size Categories Amount -------4 1/2 4 1/2 3/4 2 1/2 1/8 : : 6 Preparation Time :0:00 : Oct '96

Sauces/Condiments/Marinades

Measure -----------cups cups cup tablespoons teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------thinly sliced peeled Golden Delicious apples (about 1 pound) thinly sliced peeled Winesap apples (about 1 pound) apple cider dark brown sugar ground cinnamon ground cloves

Combine all ingredients in a 3-quart casserole; toss well. Cover surface with plastic wrap; vent. Microwave at HIGH 12 minutes or until tender, stirring every 3 minutes; let cool. Place apple mixture in a food processor; process until smooth. Return apple mixture to casserole. Cover with wax paper; microwave at HIGH 6 to 8 minutes, stirring every 3 minutes. Cover and chill. Serving Size: 1/2 cup Source: "Cooking Light, October 1996, p.136" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 117 Calories (kcal); trace Total Fat; (3% calories from fat); trace Protein; 30g Carbohydrate; 0mg Cholesterol; 6mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 3531 2069 0 0 0 0 * Exported from MasterCook * Mini Clambake Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : Fish And Shellfish

July/ Aug '96

Amount -------4 4 1 8 2 16 1/4

Measure -----------ears cups tablespoon small (1 1/2-pound) small cup

Ingredient -- Preparation Method -------------------------------corn with husks water salt red potatoes live Maine lobsters clams in shells -- scrubbed margarine -- cut into small pieces Lemon wedges

Remove husks from corn, and set husks aside. Scrub silks from corn, and set corn aside. Combine water, salt, and potatoes in a 19-quart stockpot; bring to a boil. Add lobsters; cover and cook 12 minutes. Remove lobsters from pot, and set aside. Add clams to pot; cover and cook 10 minutes or until shells open. Remove clams from pot, and set aside; discard any unopened shells. Add corn to pot; cover and cook 5 minutes. Remove corn and potatoes from pot, and set aside. Reserve 1 cup cooking liquid. Combine reserved cooking liquid and margarine in a blender; process until margarine melts. Arrange cornhusks spokelike on a large serving platter. Arrange the lobsters, clams, corn, and potatoes on top of cornhusks. Serve with warm margarine mixture and lemon wedges. Serving Size: 1/2 lobster, 4 clams, 1 ear corn, 2 potatoes, and 6 tablespoons sauce Source: "Cooking Light, July/August 1996, p.79" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 657 Calories (kcal); 16g Total Fat; (21% calories from fat); 75g Protein; 53g Carbohydrate; 336mg Cholesterol; 2792mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 9 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26338 0 0 786 3971 391 0 0 * Exported from MasterCook * Minty Hot Mocha Recipe By Serving Size Categories : : 6 Preparation Time :0:00 : Beverages

Dec '96

Amount -------1/4 1/4 1 2 4 3/4 1/2

Measure -----------cup cup cup tablespoons cups teaspoon

Ingredient -- Preparation Method -------------------------------sugar unsweetened cocoa water instant coffee granules skim milk peppermint extract

Combine sugar and cocoa in a medium saucepan; stir well. Add water; bring to a boil, stirring constantly. Stir in coffee granules. Gradually add milk, stirring well. Cook over medium heat 5 minutes or until mixture is thoroughly heated, stirring frequently. Remove from heat; stir in peppermint. Beat with a whisk until foamy; serve warm. Serving Size: 1 cup Source: "Cooking Light, December 1996, p.102" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 119 Calories (kcal); 1g Total Fat; (5% calories from fat); 8g Protein; 20g Carbohydrate; 3mg Cholesterol; 104mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 * Exported from MasterCook * Mixed Greens with Vinegar Salad Dressing Recipe By Serving Size Categories Amount -------1/4 2 1 1/4 1/4 1/4 8 : : 8 Preparation Time :0:00 : Oct '96

Salads

Measure -----------cup tablespoons tablespoon teaspoon teaspoon teaspoon cups

Ingredient -- Preparation Method -------------------------------white vinegar sugar ketchup garlic salt pepper Worcestershire sauce torn salad greens

Combine first 6 ingredients in a bowl; stir well. Serve dressing over greens. Serving Size: 1 cup greens and 1 tablespoon dressing Source:

"Cooking Light, October 1996, p.118" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 25 Calories (kcal); trace Total Fat; (3% calories from fat); 1g Protein; 6g Carbohydrate; 0mg Cholesterol; 102mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates NOTES : I love homemade salad dressings but they all require oil, so I decided to create a healthier dressing. The tartness of the vinegar blends well with salad greens, but I've also found it tastes great on a fruit salad. �Patricia Hobbs Hendry, San Clemente, Calif. Nutr. Assoc. : 0 0 0 0 0 0 4165 * Exported from MasterCook * Mom's Banana Bread Recipe By Serving Size Categories Amount -------1 1/4 1 2/3 1/4 1/4 2 2 1 1/2 : : 16 Preparation Time :0:00 : Breads Miscellaneous

Dec '96

Measure -----------cup cup cups cup cup large cups teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------sugar light butter -- softened mashed ripe banana (about 3 bananas) skim milk low-fat sour cream egg whites all-purpose flour baking soda salt Cooking spray

Preheat oven to 350�. Combine sugar and butter in a bowl; beat at medium speed of a mixer until wellblended. Add banana, milk, sour cream, and egg whites; beat well, and set aside. Combine flour, baking soda, and salt; stir well. Add dry ingredients to creamed mixture, beating until blended. Spoon batter into 4 (5 � 2 1/2-inch) miniature loaf pans coated with cooking spray. Bake at 350� for 45 minutes or until a wooden pick inserted in center comes out clean. Let cool in pans 10 minutes on a wire rack; remove from pans. Let cool completely on wire racks. Source: "Cooking Light, December 1996, p.165" Copyright: "� Cooking Light" Yield:

"4 loaves" T(Baking Time): "0:45" - - - - - - - - - - - - - - - - - - Per serving: 147 Calories (kcal); 2g Total Fat; (11% calories from fat); 3g Protein; 31g Carbohydrate; 6mg Cholesterol; 177mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1 Other Carbohydrates NOTES : My mom's recipe was the model for this banana bread. My husband likes the new version so much we make it all the time�at least every two weeks. I think the miniloaves would be a perfect holiday gift. �Stacey A. Johnson, Arlington, Wash. To make one 9-inch loaf, spoon batter into a 9 � 5-inch loaf pan coated with cooking spray; bake at 350� for 1 hour and 10 minutes. Yield: 1 loaf, 20 servings (serving size: 1 slice). Nutr. Assoc. : 0 0 4111 0 0 3231 0 0 0 0 * Exported from MasterCook * Moroccan Stuffed Potatoes Recipe By Serving Size Categories Amount -------1/4 2 1/2 1 1 6 2 1 2 1/4 4 1 1 : : 6 Preparation Time :0:00 : Sept '96 Vegetarian Main Dishes

Vegetables

Measure Ingredient -- Preparation Method ------------ -------------------------------cup tahini (sesame-seed paste) tablespoons minced fresh parsley teaspoon salt small garlic clove -- minced (8-ounce) carton plain low-fat yogurt (8-ounce) baking potatoes tablespoons lemon juice teaspoon ground cumin teaspoons olive oil teaspoon ground red pepper cups diced peeled eggplant cup diced onion cup diced red bell pepper Cooking spray

Preheat oven to 375�. Combine first 5 ingredients in a small bowl, and stir well. Cover yogurt mixture and chill. Wrap potatoes in aluminum foil, and bake at 375� for 1 hour or until potatoes are tender. Combine lemon juice, cumin, oil, and ground red pepper in a large bowl. Add eggplant, onion, and bell pepper; toss well to coat. Place eggplant mixture on a

jelly-roll pan coated with cooking spray. Bake at 375� for 40 minutes, stirring after 20 minutes. Unwrap potatoes; split open each potato. Spoon 2 tablespoons yogurt mixture into each potato; fluff pulp with a fork. Spoon about 2/3 cup eggplant mixture into center of each potato; top each with 1 tablespoon yogurt mixture. Source: "Cooking Light, September 1996, p.142" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 311 Calories (kcal); 8g Total Fat; (22% calories from fat); 10g Protein; 54g Carbohydrate; 2mg Cholesterol; 234mg Sodium Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 5243 0 0 0 4061 2135 0 0 0 0 3234 20199 20164 0 * Exported from MasterCook * Mussels and Shallot-Wine Sauce Recipe By Serving Size Categories Amount -------48 1 4 1/2 1/2 1 1/4 : : 4 Preparation Time :0:00 : Fish And Shellfish

Sept '96

Measure -----------small tablespoon cups cup cup tablespoon teaspoon

Ingredient -- Preparation Method -------------------------------mussels (about 1 1/4 pounds) -- scrubbed and debearded cornmeal rock salt dry red wine red wine vinegar minced shallots cracked pepper

Preheat oven to 500�. Place mussels in a large bowl; cover with cold water. Sprinkle with cornmeal; let stand 30 minutes. Drain; rinse mussels. Place rock salt in bottom of a shallow roasting pan. Arrange mussels in a single layer on rock salt. Bake at 500� for 5 minutes or until shells open. Remove mussels from pan; set aside, and keep warm. Discard rock salt and any unopened shells. Combine wine, vinegar, shallots, and pepper in a small saucepan. Cook over medium heat 5 minutes or until thoroughly heated. Serve with mussels. Serving Size: 12 mussels and 1/4 cup wine sauce Source:

"Cooking Light, September 1996, p.96" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 139 Calories (kcal); 3g Total Fat; (20% calories from fat); 15g Protein; 9g Carbohydrate; 34mg Cholesterol; 90603mg Sodium Food Exchanges: 0 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4985 3048 0 3177 4722 20224 1091 * Exported from MasterCook * New England Stuffed Sweet Potatoes Recipe By Serving Size Categories Amount -------6 1/3 1/4 1/4 1 1/2 1/4 : : 6 Preparation Time :0:00 : Sept '96

Vegetables

Measure -----------(8-ounce) cup cup cup tablespoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------sweet potatoes chopped pecans -- toasted dried cranberries maple syrup grated peeled fresh ginger salt ground red pepper

Preheat oven to 375�. Wrap potatoes in foil; bake at 375� for 1 hour or until tender. Unwrap potatoes. Split open each potato, and scoop out pulp, leaving a 1/4-inchthick shell. Combine pulp, pecans, and remaining ingredients. Stuff shells with 3/4 cup potato mixture; place on a baking sheet. Bake at 375� for 10 minutes or until thoroughly heated. Source: "Cooking Light, September 1996, p.140" Copyright: "� Cooking Light" T(Baking Time): "0:10" - - - - - - - - - - - - - - - - - - Per serving: 251 Calories (kcal); 5g Total Fat; (17% calories from fat); 3g Protein; 50g Carbohydrate; 0mg Cholesterol; 200mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates

Nutr. Assoc. : 5212 20148 26507 866 20083 0 0 * Exported from MasterCook * Onion, Bacon, and Spinach Frittata Recipe By Serving Size Categories Amount -------2 1/8 1/8 6 1 1 1/2 2 1/4 4 1/4 : : 2 Preparation Time :0:00 : Miscellaneous

Sept '96

Measure -----------teaspoon teaspoon large large cups tablespoons teaspoon cups cup

Ingredient -- Preparation Method -------------------------------turkey-bacon slices -- chopped pepper ground nutmeg egg whites -- lightly beaten egg yolk -- lightly beaten thinly sliced sweet onion -- separated into rings water sugar torn spinach (1 ounce) shredded part-skim Mozzarella cheese

Preheat oven to 450�. Cook bacon slices in a 10-inch nonstick skillet over medium heat until crisp. Combine bacon slices and next 4 ingredients (bacon through egg yolk) in a bowl, and stir well. Set aside. Add onion to skillet; cover and cook 5 minutes or until crisp-tender, stirring occasionally. Add water and sugar; saut� 5 minutes or until onion is tender and golden brown. Add spinach; cover and cook 2 minutes or until spinach wilts. Stir in bacon mixture; spread evenly in bottom of skillet. Cook over medium-low heat 5 minutes or until almost set. Wrap handle of skillet with foil; place skillet in oven, and bake at 450� for 5 minutes or until set. Sprinkle with cheese; bake an additional minute or until cheese melts. Source: "Cooking Light, September 1996, p.135" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 215 Calories (kcal); 8g Total Fat; (33% calories from fat); 21g Protein; 15g Carbohydrate; 126mg Cholesterol; 478mg Sodium Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Substitute 1 cup egg substitute for 6 egg whites and 1 egg yolk, if desired. Nutr. Assoc. : 26626 0 0 3231 3232 5203 0 0 5085 27033

* Exported from MasterCook * Orange Souffl� Recipe By Serving Size Categories Amount -------1 3 3/4 1/4 1 5 1 2 1 1/4 1/4 : : 4 Preparation Time :0:00 : Desserts

Oct '96

Measure -----------tablespoon tablespoons cup cup teaspoon cup large teaspoon Dash tablespoons teaspoon

Ingredient -- Preparation Method -------------------------------Cooking spray sugar all-purpose flour 2% low-fat milk sugar grated orange rind fresh orange juice egg whites (at room temperature) cream of tartar salt sugar powdered sugar

Preheat oven to 375�. Coat a 1 1/2-quart souffl� dish with cooking spray; sprinkle with 1 tablespoon sugar. Set aside. Place flour in a small saucepan. Gradually add milk, stirring with a whisk until blended. Add 1/4 cup sugar and rind; stir well. Bring to a boil over medium heat; cook 1 minute or until thickened, stirring constantly. Stir in juice; set aside. Beat egg whites, cream of tartar, and salt at high speed of a mixer until soft peaks form. Gradually add 2 tablespoons sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently fold one-fourth egg white mixture into orange mixture; gently fold in remaining egg white mixture. Spoon into prepared souffl� dish. Bake at 375� for 40 minutes or until puffy and set. Sprinkle with powdered sugar. Serve immediately. Source: "Cooking Light, October 1996, p.74" Copyright: "� Cooking Light" T(Baking Time): "0:40" - - - - - - - - - - - - - - - - - - Per serving: 160 Calories (kcal); 1g Total Fat; (5% calories from fat); 7g Protein; 31g Carbohydrate; 3mg Cholesterol; 159mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 1/2 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 533 0 0 0 0 * Exported from MasterCook * Orange-Raisin Corn Muffins Recipe By Serving Size Categories Amount -------3/4 2/3 1 1/2 1/2 1/2 1/2 1/4 1 1 1/4 1 1/4 1/4 3 3 2 1 : : 12 Preparation Time :0:00 : Breads July/ Aug '96

Desserts

Measure -----------cup cup teaspoons teaspoon teaspoon teaspoon teaspoon cup cup cup tablespoon cup cup tablespoons tablespoons

Ingredient -- Preparation Method -------------------------------all-purpose flour yellow cornmeal baking powder salt ground cinnamon ground nutmeg baking soda fresh corn kernels (about 2 ears) golden raisins chopped pecans -- toasted grated orange rind 2% low-fat milk fresh orange juice maple syrup stick margarine -- melted egg whites egg yolk Cooking spray

Preheat oven to 400�. Combine first 7 ingredients in a medium bowl; stir well. Stir in corn, raisins, pecans, and orange rind; make a well in center of mixture. Combine milk and next 5 ingredients (milk through egg yolk); stir well with a whisk. Add to flour mixture, stirring just until moist. Divide batter evenly among 12 muffin cups coated with cooking spray. Bake at 400� for 18 minutes or until muffins spring back when touched lightly in center. Remove muffins from pan immediately; let cool on a wire rack. Serving Size: 1 muffin Source: "Cooking Light, July/August 1996, p.78" Copyright: "� Cooking Light" Yield: "1 Dozen" T(Baking Time): "0:18" - - - - - - - - - - - - - - - - - - -

Per serving: 179 Calories (kcal); 5g Total Fat; (26% calories from fat); 4g Protein; 31g Carbohydrate; 18mg Cholesterol; 225mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : If you can find freshly ground cornmeal (available at mills or farmers' markets), be sure to try it in this corn muffin recipe. Nutr. Assoc. : 0 0 0 0 0 0 0 3357 0 0 0 0 0 0 0 3231 0 0 * Exported from MasterCook * Orange-Sesame Biscotti Recipe By Serving Size Categories Amount -------2 3/4 1 1/4 1 1 1/2 1/4 2 1 1 3 1 : : 36 Preparation Time :0:00 : Baked

Dec '96

Measure -----------cups cup cup teaspoon teaspoon teaspoon teaspoon large large teaspoon tablespoons tablespoon

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar sesame seeds ground ginger baking powder baking soda salt eggs egg white vanilla extract grated orange rind thawed orange juice concentrate -- undiluted Cooking spray

Preheat oven to 325�. Combine first 7 ingredients in a bowl. Stir well; set aside. Combine eggs, egg white, vanilla, orange rind, and orange juice in a large bowl, and stir with a whisk. Add flour mixture, and stir until well-blended. Turn dough out onto a baking sheet coated with cooking spray. Shape dough into two 13-inch-long rolls; flatten to 1-inch thickness. Bake at 325� for 25 minutes or until firm to the touch. Remove rolls from baking sheet; let cool 10 minutes on a wire rack. Reduce oven temperature to 275�. Cut each roll diagonally into 18 (1/2-inch) slices. Place slices, cut sides down, on baking sheet. Bake at 275� for 40 minutes (cookies will be slightly soft in center but will harden as they cool). Remove from baking sheet; let cool completely on wire rack. Serving Size: 1 cookie Source: "Cooking Light, December 1996, p.166" Copyright:

"� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 68 Calories (kcal); 1g Total Fat; (11% calories from fat); 2g Protein; 14g Carbohydrate; 10mg Cholesterol; 51mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates NOTES : Biscotti make a great holiday gift. I've found that the best way to package them is in a clear plastic airtight container. They store longer, and I use paint markers and ribbon to decorate and make the gift more personal. �Becky Anderson, Ames, Iowa Nutr. Assoc. : 0 0 0 0 0 0 0 3218 0 0 0 1007 0 * Exported from MasterCook * Orange-Watercress Salad Recipe By Serving Size Categories Amount -------7 2 1/4 6 2 2 2 1/2 2 2 : : 8 Preparation Time :0:00 : Dec '96

Salads

Measure -----------cups cups cup tablespoons tablespoons teaspoons teaspoons teaspoon cups tablespoons

Ingredient -- Preparation Method -------------------------------torn Bibb lettuce trimmed watercress sliced green onions fresh orange juice tarragon vinegar extra-virgin olive oil honey dry mustard orange sections (about 4 oranges) chopped pistachios

Combine first 3 ingredients in a large bowl; toss gently. Combine juice and next 4 ingredients (juice through mustard) in a small bowl; stir with a whisk. Drizzle vinaigrette over lettuce mixture; toss gently to coat. Place 1 cup lettuce mixture on each of 8 salad plates; top each with 1/4 cup orange sections and 3/4 teaspoon pistachios. Serve immediately. Serving Size: 1 cup Source: "Cooking Light, December 1996, p.88" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 63 Calories (kcal); 2g Total Fat; (30% calories from fat); 2g Protein; 10g Carbohydrate; 0mg Cholesterol; 7mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates

Suggested Wine: Champagne or Sparkling wine NOTES : Buy pistachios that have been shelled. Nutr. Assoc. : 20010 5474 3585 0 0 0 0 0 1013 1139 * Exported from MasterCook * Oriental Berry-Beef Salad Recipe By Serving Size Categories Amount -------1/2 1/2 1 1 2 2 2 2 1 1/8 1/8 2 2 : : 2 Preparation Time :0:00 : Beef Salads

July/ Aug '96

Measure -----------teaspoon pound large cup tablespoons teaspoons teaspoons teaspoon cups teaspoon teaspoon teaspoon cups teaspoons

1/4

Ingredient -- Preparation Method -------------------------------pepper trimmed beef tenderloin garlic clove -- crushed Cooking spray halved strawberries low-sodium soy sauce sugar white vinegar ground ginger hot cooked Chinese noodles dark sesame oil salt pepper torn spinach sesame seeds -- toasted

Sprinkle 1/2 teaspoon pepper over beef; rub beef with garlic. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add beef; cook 2 minutes or until browned, turning occasionally. Cook over medium-low heat 6 minutes or until desired degree of doneness, turning after 3 minutes. Remove from skillet; let stand 5 minutes. Cut into 1/4-inch-thick slices; set aside. Combine strawberries and next 4 ingredients (strawberries through ginger) in a blender; process until smooth. Set aside. Combine noodles, oil, salt, and 1/8 teaspoon pepper; toss gently to coat. Spoon 1 cup noodle mixture onto each of 2 plates; top each with 1 cup spinach. Arrange beef slices evenly over spinach; spoon 1/3 cup strawberry dressing over each salad. Sprinkle with sesame seeds. Description: "This may sound like an unusual combination of flavors, but the strawberries add a fresh sweetness to the soy sauce dressing." Source: "Cooking Light, July/August 1996, p.132" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - -

Per serving: 419 Calories (kcal); 30g Total Fat; (64% calories from fat); 23g Protein; 14g Carbohydrate; 81mg Cholesterol; 813mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 4 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 131 0 0 26358 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Overnight Eggnog Bread Pudding with Apricot-Whiskey Sauce Recipe By Serving Size Categories Amount -------20 1 3 4 4 1 2 1/2 1/2 1/4 1/3 1/2 : : 16 Preparation Time :0:00 : Dec '96

Pudding

Measure Ingredient -- Preparation Method ------------ -------------------------------(1/2-ounce) slices day-old French bread (about 1/2 inch thick) -- crusts removed (20 to 22 slices) Butter-flavored cooking spray cup sugar -- divided cup golden raisins large eggs large egg whites teaspoon ground nutmeg teaspoon salt cups 2% low-fat milk cup evaporated skim milk cup whiskey teaspoons vanilla extract teaspoon ground cinnamon Apricot-Whiskey Sauce cups APRICOT-WHISKEY SAUCE apricot preserves (about 2 [12-ounce] jars) water whiskey layer in a 13 � 9-inch baking dish with cooking spray; sprinkle with 2 procedure; top with remaining bread sugar; coat with cooking spray.

2 1/2 1/3

cup cup

Arrange one-third of bread slices in a single coated with cooking spray. Coat bread lightly tablespoons sugar and 1/4 cup raisins. Repeat slices. Sprinkle top layer with 2 tablespoons

Combine 1/2 cup sugar, eggs, and next 7 ingredients (eggs through vanilla); stir with a whisk until well-blended. Pour milk mixture over bread. Cover; refrigerate overnight. Combine remaining 2 tablespoons sugar and cinnamon; sprinkle over pudding. Bake at 350� for 1 hour and 10 minutes or until set. Serve warm. Drizzle with Apricot-Whiskey Sauce. Serving Size 1/2 cup pudding and 2 tablespoons Apricot-Whiskey Sauce ____________________

To Make Apricot-Whiskey Sauce Combine preserves and water in a medium heavy saucepan. Bring to a boil; cook 1 minute. Strain mixture through a sieve into a medium bowl; stir in whiskey. Source: "Cooking Light, December 1996, p.108" Copyright: "� Cooking Light" T(Baking Time): "1:10" - - - - - - - - - - - - - - - - - - Per serving: 290 Calories (kcal); 3g Total Fat; (8% calories from fat); 7g Protein; 56g Carbohydrate; 40mg Cholesterol; 231mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 2 1/2 Other Carbohydrates Nutr. Assoc. : 594 0 0 4680 3218 3231 0 0 0 0 0 0 0 2130706543 0 2075 0 0 * Exported from MasterCook * Parmesan Bread Recipe By Serving Size Categories Amount -------1 1/2 1 1 3/4 1 3/4 1 2 1 : : 16 Preparation Time :0:00 : Breads

Sept '96

Measure -----------package teaspoon cup cups cup cup teaspoon teaspoons tablespoon

Ingredient -- Preparation Method -------------------------------dry yeast sugar warm water (105� to 115�) bread flour semolina or pasta flour (3 ounces) finely shredded Parmesan cheese salt olive oil Cooking spray semolina or pasta flour

Dissolve yeast and sugar in warm water in a small bowl; let stand 5 minutes. Place bread flour, 1 cup semolina flour, cheese, and salt in a food processor; pulse 3 times or until blended. With processor on, slowly add yeast mixture and oil through food chute; process until dough forms a ball. Process 40 additional seconds. Turn dough out onto a lightly floured surface, and knead 3 to 4 times. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85�), free from drafts, 1 hour and 15 minutes or until doubled in bulk. Punch dough down, and divide into 2 equal portions. Shape each portion into a 6-inch round loaf. Place loaves on a large baking sheet coated with cooking spray and sprinkled with 1 tablespoon semolina flour. Make 2 (1/8-inch-deep) diagonal cuts across the top

of each loaf. Cover and let rise 30 minutes or until doubled in bulk. Preheat oven to 425�. Lightly spray loaves with water. Bake at 425� for 20 minutes or until loaves sound hollow when tapped, misting loaves every 7 minutes during baking time. Remove loaves from pan; let cool on a wire rack. Serving Size: 1 slice Source: "Cooking Light, September 1996, p.76" Copyright: "� Cooking Light" Yield: "2 loaves" - - - - - - - - - - - - - - - - - - Per serving: 116 Calories (kcal); 2g Total Fat; (15% calories from fat); 5g Protein; 19g Carbohydrate; 3mg Cholesterol; 198mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Semolina flour is found next to all-purpose flour in the grocery store. Its texture is similar to that of fine cornmeal. If you can't find it, increase the bread flour to 2 1/4 cups, and add 1/2 cup cornmeal. Misting the bread with water gives the crust a chewy texture. Simply fill a clean spray bottle with water, and spritz bread frequently during baking. Nutr. Assoc. : 3188 0 5472 2339 1354 4925 0 0 0 1354 * Exported from MasterCook * Parmesan-Basil Rice Pilaf Recipe By Serving Size Categories Amount -------1 1 2 1/2 2 1 1/2 1/4 1/2 1/4 : : 6 Preparation Time :0:00 : Dec '96 Side Dish

Rice

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoon olive oil teaspoon bottled minced garlic cups uncooked long-grain rice cup water (14 1/4-ounce) cans fat-free chicken broth cup frozen green peas -- thawed cup (2 ounces) preshredded fresh Parmesan cheese cup chopped green onions teaspoon dried basil teaspoon pepper

Thaw the peas while the rice is cooking. Heat oil in a large saucepan over medium-high heat. Add garlic; saut� 30 seconds

or until lightly browned. Add rice; cook 2 minutes, stirring constantly. Stir in water and broth; bring to a boil. Cover; reduce heat to medium-low. Cook 20 minutes or until liquid is almost absorbed. Remove from heat; fluff with a fork. Add remaining ingredients, tossing well. Serving Size: 1 cup Source: "Cooking Light, December 1996, p.169" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 290 Calories (kcal); 3g Total Fat; (9% calories from fat); 14g Protein; 54g Carbohydrate; 5mg Cholesterol; 423mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 20130 20107 0 0 0 4925 0 0 0 * Exported from MasterCook * Parmesan-Crusted Rack of Lamb with Roasted Garlic Potatoes Recipe By Serving Size Categories Amount -------1 1/2 1 1 2 1 : : 4 Preparation Time :0:00 : Lamb Sept '96

Main Dish

Measure -----------pounds teaspoon large cup cup teaspoons teaspoon teaspoon

1/4 1/4 1/8

Ingredient -- Preparation Method -------------------------------lean rack of lamb (8 ribs) Cooking spray water egg white -- lightly beaten fresh breadcrumbs (1 ounce) grated fresh Parmesan cheese finely chopped fresh rosemary minced fresh parsley ground red pepper Roasted Garlic Potatoes (recipe follows) Rosemary sprigs (optional) ROASTED GARLIC POTATOES baking potatoes -- peeled and cut into 1-inch cubes lemon juice olive oil kosher salt garlic cloves -- minced Cooking spray

1 3/4 3 1 1/2 4

pounds tablespoons teaspoon teaspoon

Preheat oven to 425�.

Trim fat from lamb; place lamb on a broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of lamb, making sure it does not touch bone. Combine water and egg white; stir well. Brush lamb with egg white mixture. Combine breadcrumbs, cheese, rosemary, parsley, and pepper in a small bowl; stir well. Pat breadcrumb mixture into egg white mixture on lamb. Bake at 425� for 30 minutes or until meat thermometer registers 145� (rare) to 160� (medium-well). Let stand at room temperature 10 minutes before serving. Serve with Roasted Garlic Potatoes, and garnish with rosemary sprigs, if desired. Serving Size: 2 lamb chops and 3/4 cup potatoes ____________________ To Make Roasted Garlic Potatoes Preheat oven to 425�. Combine all ingredients except cooking spray in a medium bowl; toss well to coat. Let stand 10 minutes. Spoon potato mixture into an 11 � 7- inch baking dish coated with cooking spray. Bake at 425� for 35 minutes or until tender and lightly browned, stirring occasionally. Yield: 4 servings Serving Size: 3/4 cup Source: "Cooking Light, September 1996, p.78" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 616 Calories (kcal); 36g Total Fat; (52% calories from fat); 34g Protein; 39g Carbohydrate; 118mg Cholesterol; 458mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 5 Fat; 0 Other Carbohydrates Suggested Wine: Cabernet Sauvignon Nutr. Assoc. : 17241 0 0 3231 0 3562 3399 0 0 2130706543 2130706543 0 0 0 0 0 0 0 * Exported from MasterCook * Parmesan-Herb Bread Recipe By Serving Size Categories : : 36 Preparation Time :0:00 : Baked Dec '96

Breads Miscellaneous

Amount --------

Measure ------------

Ingredient -- Preparation Method --------------------------------

2 1 1 5 1 2 2 1/3 3/4 1/2 1/2 1/4

packages teaspoon cup cups cup cup tablespoons teaspoons teaspoon teaspoon teaspoon teaspoon

dry yeast sugar warm water (105� to 115�) all-purpose flour -- divided plain low-fat yogurt grated Parmesan cheese vegetable oil salt dried basil garlic powder dried oregano fennel seeds -- crushed Cooking spray

Dissolve yeast and sugar in warm water in a large bowl; let stand 5 minutes. Add 2 cups flour, yogurt, and next 7 ingredients (yogurt through fennel seeds); stir well. Stir in 2 1/4 cups flour to form a soft dough. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 15 minutes); add enough of remaining flour, one tablespoon at a time, to prevent dough from sticking to hands. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85�), free from drafts, 45 minutes or until doubled in bulk. Punch dough down; cover and let rest 5 minutes. Divide dough in half. Working with one portion at a time (cover remaining dough to keep from drying), shape each portion into a 15-inch-long rope. Place ropes diagonally on a large baking sheet coated with cooking spray. Cover and let rise 30 minutes or until doubled in bulk. Preheat oven to 375�. Uncover dough. Bake at 375� for 25 minutes or until loaves sound hollow when tapped. Remove from pan, and let cool on wire racks. Serving Size: 1 slice (18 servings per loaf) Source: "Cooking Light, December 1996, p.112" Copyright: "� Cooking Light" Yield: "2 loaves" T(Rising Time): "0:45" - - - - - - - - - - - - - - - - - - Per serving: 79 Calories (kcal); 1g Total Fat; (13% calories from fat); 3g Protein; 14g Carbohydrate; 1mg Cholesterol; 138mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : These loaves tend to spread while baking. For taller loaves, use a baguette pan. You can vary the flavor by using Provolone, Asiago, Romano, or sharp Cheddar cheeses. To save time, make the dough in a food processor or bread machine. After baking, let the bread completely cool, then wrap tightly in foil and freeze. Thaw at room temperature, and reheat at 300� for 20 minutes. Nutr. Assoc. : 0 0 5472 0 4941 0 0 0 0 0 0 3267 0

* Exported from MasterCook * Pasta-and-Bean Soup with Spinach Recipe By Serving Size Categories Amount -------1 1/2 3 2 1 1/2 1 1 1 8 1 2 8 5 1/4 1/4 : : 5 Preparation Time :0:00 : Oct '96

Soups And Stews

Ingredient -- Preparation Method -------------------------------olive oil chopped onion garlic cloves -- crushed cups water cups cooked tubetti (about 3/4 cup uncooked small tubular-shaped pasta) teaspoon dried oregano teaspoon salt teaspoon pepper (16-ounce) can tomato pur�e (10 1/2-ounce) can low-salt chicken broth cups chopped spinach leaves (19-ounce) can cannellini beans or other white beans -- drained tablespoons hot pepper sauce teaspoons grated Parmesan cheese lemon wedges Fresh oregano sprigs (optional)

Measure -----------tablespoon cup

Heat oil in a large Dutch oven over medium heat. Add onion; saut� 3 minutes. Add garlic; saut� 1 minute. Add water and next 6 ingredients (water through broth). Bring to a boil, reduce heat, and simmer 20 minutes. Add spinach and beans; cook 3 minutes. Stir in pepper sauce. Sprinkle with cheese. Serve with lemon wedges, and garnish with fresh oregano sprigs, if desired. Serving Size: about 1 1/2 cups Source: "Cooking Light, October 1996, p.121" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 287 Calories (kcal); 5g Total Fat; (14% calories from fat); 17g Protein; 49g Carbohydrate; 2mg Cholesterol; 723mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Serving Ideas : A loaf of crusty peasant bread is the only accompaniment needed for this classic soup. Nutr. Assoc. : 0 0 0 0 2836 0 0 0 1505 0 26056 27197 0 3562 0 2130706543

* Exported from MasterCook * Peanut Butter Swirl Cake Recipe By Serving Size Categories Amount -------1 1/2 1 1/4 1 3 1 1 1/2 1/2 1/4 1/4 : : 16 Preparation Time :0:00 : Breads

Dec '96

Measure -----------tablespoon cup cups teaspoon large large cups teaspoon cup cup

Ingredient -- Preparation Method -------------------------------Cooking spray all-purpose flour reduced-calorie stick margarine -- softened firmly packed brown sugar vanilla extract egg whites egg all-purpose flour baking powder unsweetened cocoa reduced-fat creamy peanut butter

Preheat oven to 350�. Coat a 9-inch square baking pan with cooking spray; dust with 1 tablespoon flour. Set aside. Cream margarine. Gradually add sugar; beat at medium speed of a mixer until wellblended. Add vanilla, egg whites, and egg; mix until blended. Combine 1 1/2 cups flour and baking powder; with mixer at low speed, add dry ingredients to creamed mixture. Reserve 1 1/2 cups of batter; pour remaining batter into a bowl. Stir cocoa into reserved batter; stir peanut butter into remaining batter. Spoon cocoa batter alternately with peanut butter batter into prepared pan. Swirl together using the tip of a knife. Bake at 350� for 30 minutes or until a wooden pick inserted in center comes out clean. Source: "Cooking Light, December 1996, p.171" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 171 Calories (kcal); 5g Total Fat; (27% calories from fat); 4g Protein; 28g Carbohydrate; 12mg Cholesterol; 125mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 20100 0 0 0 0 0 0 0 5011 * Exported from MasterCook * Pear Upside-Down Oatmeal Cake

Recipe By Serving Size Categories Amount -------2 1 1/4 2 1 1/4 1/3 1 3/4 1/2 1/2 1/8 1/4 2/3 1 1 1/2

: : 8 Preparation Time :0:00 : Cake Sept '96

Desserts

Measure -----------small tablespoon cup tablespoons cups cup teaspoon teaspoon teaspoon teaspoon teaspoon cup cup teaspoon large cup

Ingredient -- Preparation Method -------------------------------Anjou pears (about 3/4 pound) stick margarine -- melted firmly packed brown sugar finely chopped walnuts all-purpose flour quick-cooking oats ground cinnamon baking powder baking soda ground ginger salt stick margarine -- softened granulated sugar vanilla extract egg 1% low-fat milk

Preheat oven to 350�. Cut each pear in half lengthwise (do not core). Cut 2 (1/4-inch-thick) slices from the cut side of each pear half to get 8 slices; set slices aside. Chop remaining pear to measure 1/2 cup; set aside. Coat bottom of a 9-inch round cake pan with melted margarine. Sprinkle brown sugar and walnuts over margarine; set aside. Arrange the pear slices spokelike over the brown sugar-walnut mixture, overlapping slightly; set aside. Combine flour and next 6 ingredients (flour through salt) in a bowl, and stir well. Set aside. Beat 1/4 cup margarine and granulated sugar at medium speed of a mixer until well-blended. Add vanilla extract and egg, and beat well. Add flour mixture to creamed mixture alternately with milk, beginning and ending with flour mixture, and beat well after each addition. Stir in chopped pear. Pour batter over the pear slices. Bake at 350� for 35 minutes or until a wooden pick inserted in center comes out clean. Let cool in pan 5 minutes on a wire rack. Loosen cake from sides of pan, using a narrow metal spatula. Invert onto a cake plate; cut into wedges. Serve warm. Serving Size: 1 wedge Source: "Cooking Light, September 1996, p.84" Copyright: "� Cooking Light" T(Baking Time): "0:35" - - - - - - - - - - - - - - - - - - -

Per serving: 292 Calories (kcal); 10g Total Fat; (28% calories from fat); 4g Protein; 48g Carbohydrate; 24mg Cholesterol; 259mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates Serving Ideas : This slightly chewy oatmeal cake is even better when served with low-fat vanilla ice cream or frozen yogurt. Nutr. Assoc. : 1082 0 0 20187 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Penne with Garbanzos, Escarole, and Plum Tomatoes Recipe By Serving Size Categories Amount -------1 3 8 2 1/2 2 1/4 1/4 1 4 1/4 : : 4 Preparation Time :0:00 : Oct '96

Pasta

Measure -----------tablespoon

Ingredient -- Preparation Method -------------------------------olive oil garlic cloves -- crushed cups coarsely chopped escarole cups diced seeded plum tomatoes cup chopped fresh basil tablespoons chopped fresh sage teaspoon salt teaspoon pepper (15-ounce) can chickpeas (garbanzo beans) -- drained cups cooked penne (about 2 1/2 cups uncooked tubular-shaped pasta) cup red wine vinegar

Heat oil in a large skillet over medium heat. Add garlic; saut� 1 minute. Add escarole; saut� 4 minutes or until escarole begins to wilt. Add tomatoes and next 5 ingredients (tomatoes through beans); cook 2 minutes, stirring occasionally. Stir in pasta and vinegar; cook 2 minutes or until thoroughly heated. Serving Size: 2 cups Source: "Cooking Light, October 1996, p.80" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 401 Calories (kcal); 6g Total Fat; (13% calories from fat); 15g Protein; 74g Carbohydrate; 0mg Cholesterol; 484mg Sodium Food Exchanges: 4 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Suggested Wine: Sauvignon Blanc

Nutr. Assoc. : 0 0 550 27021 0 3403 0 0 2603 2836 0 * Exported from MasterCook * Peppered Flank Steak Recipe By Serving Size Categories Amount -------1 1/2 1 1 1/4 1 1 2 : : 6 Preparation Time :0:00 : Beef Main Dish

Dec '96

Measure -----------pounds teaspoon teaspoon teaspoon teaspoon tablespoon tablespoons

Ingredient -- Preparation Method -------------------------------lean flank steak cracked or freshly ground pepper bottled minced garlic salt olive oil balsamic vinegar fresh lemon juice

Trim fat from steak. Rub steak with pepper, garlic, and salt. Heat oil in a large skillet over medium-high heat. Add steak; cook 6 minutes on each side or until steak is desired degree of doneness, basting with vinegar. Cut steak across grain into thin slices. Drizzle lemon juice over steak. Serving Size: 3 ounces Source: "Cooking Light, December 1996, p.168" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 210 Calories (kcal); 13g Total Fat; (55% calories from fat); 22g Protein; 1g Carbohydrate; 58mg Cholesterol; 168mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Suggested Wine: Cabernet Sauvignon NOTES : Balsamic vinegar and lemon juice help tenderize this less-tender cut of beef and add flavor. After cooking, slice the steak immediately across the grain into thin strips. Nutr. Assoc. : 3298 26109 3505 0 0 0 0 * Exported from MasterCook * Philly Cheese Sandwich Recipe By Serving Size Categories : : 4 Preparation Time :0:05 : Oct '96

Sandwiches

Amount -------1 1 1/2 1 1/2 1/4 4 8 4

Measure -----------teaspoon cups cups teaspoon

Ingredient -- Preparation Method -------------------------------olive oil sliced onion sliced green bell pepper black pepper Olive oil-flavored cooking spray (1-ounce) slices French bread ounces thinly sliced deli roast beef (1-ounce) slices reduced-fat Swiss cheese

Heat oil in a nonstick skillet over medium heat. Add onion; cook 10 minutes, stirring frequently. Add bell pepper and black pepper; cook 3 minutes or until bell pepper is crisp-tender. Coat top sides of bread with cooking spray. Top each slice with 2 ounces beef, 1/4 cup onion mixture, and 1 cheese slice. Place sandwiches on a baking sheet coated with cooking spray; broil 2 minutes or until cheese melts. Source: "Cooking Light, October 1996, p.126" Copyright: "� Cooking Light" T(Cooking Time): "0:17" - - - - - - - - - - - - - - - - - - Per serving: 270 Calories (kcal); 6g Total Fat; (19% calories from fat); 27g Protein; 26g Carbohydrate; 33mg Cholesterol; 1065mg Sodium Food Exchanges: 1 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 20230 3572 0 26015 594 247 4058 * Exported from MasterCook * Pineapple Wassail Recipe By Serving Size Categories Amount -------2 1/2 2 3/4 1/2 2 1/2 : : 7 Preparation Time :0:00 : Beverages

Dec '96

Measure -----------cups cup cup tablespoons teaspoon

Ingredient -- Preparation Method -------------------------------water regular-size orange pekoe tea bags unsweetened pineapple juice frozen orange juice concentrate honey lemon juice

3 1

whole cloves (3-inch) cinnamon stick

Bring water to a boil; pour over tea bags. Cover; let stand 10 minutes. Discard bags. Combine tea and remaining ingredients in a saucepan; cook over medium-low heat 15 minutes or until heated. Discard whole spices. Pour into mugs. Serving Size: 1/2 cup Source: "Cooking Light, December 1996, p.170" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 81 Calories (kcal); 1g Total Fat; (6% calories from fat); 1g Protein; 20g Carbohydrate; 0mg Cholesterol; 12mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 5263 0 0 0 0 2719 2705 * Exported from MasterCook * Poached Pears with Spiced-Wine Syrup Recipe By Serving Size Categories Amount -------1 1/2 1 1/2 1 10 3 1 1 4 : : 4 Preparation Time :0:00 : Desserts

Oct '96

Measure -----------cups cup cup tablespoons teaspoon tablespoon

Ingredient -- Preparation Method -------------------------------dry red wine water firmly packed dark brown sugar (3-inch) cinnamon stick black peppercorns honey vanilla extract fresh lemon juice firm ripe Bartlett or Bosc pears

Combine first 8 ingredients in a 3-quart microwave-safe dish; microwave at HIGH 5 minutes or until mixture boils. Peel and core pears, leaving stems intact. Slice about 1/4 inch from base of each pear so it will sit flat. Add pears to poaching liquid; cover and microwave at HIGH 10 minutes, or until tender. Let cool in dish 5 minutes. Remove pears with a slotted spoon; set aside. Microwave liquid at HIGH 5 minutes or until reduced to 1 cup. Place each pear in a shallow bowl. Spoon 1/4 cup sauce over each pear.

Source: "Cooking Light, October 1996, p.141" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 327 Calories (kcal); 1g Total Fat; (2% calories from fat); 1g Protein; 70g Carbohydrate; 0mg Cholesterol; 71mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 2 1/2 Other Carbohydrates NOTES : Look for pears that have long stems for a dramatic presentation. To core a pear, hold it in your left hand. Using a melon baller, make three or four quick cuts into pear from the bottom. Nutr. Assoc. : 0 0 4336 2705 0 0 0 0 4410 * Exported from MasterCook * Porcini Roasted Chicken Recipe By Serving Size Categories Amount -------1 1/2 1/2 1/2 1/2 3 1 6 1/8 1/8 1/4 1/4 : : 8 Preparation Time :0:00 : Oct '96

Poultry

Measure -----------cups cup cup teaspoon tablespoons (5-pound) medium teaspoon teaspoon tablespoons cup teaspoon

2

Ingredient -- Preparation Method -------------------------------hot water dried porcini mushrooms (about 1/2 ounce) (2 ounces) grated fresh Parmesan cheese rubbed sage dry white wine roasting chicken (5 to 6-pounds) red potatoes (about 2 1/4 pounds) -- quartered Cooking spray salt pepper all-purpose flour dry white wine salt

Combine water and mushrooms in a medium bowl; cover and let stand 30 minutes. Drain mushrooms into a sieve over a bowl, reserving 1 cup liquid. Rinse and finely chop mushrooms. Combine mushrooms, cheese, sage, and 3 tablespoons wine; stir well. Preheat oven to 450�. Remove the giblets and neck from chicken; discard. Rinse chicken under cold water, and pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers and gently pushing between the skin and meat. Spread mushroom mixture beneath skin on breast and drumsticks. Lift the wing tips up and over back, and tuck under chicken. Place chicken, breast side up, on a broiler pan. Place potatoes in a bowl; coat

with cooking spray. Sprinkle with 1/8 teaspoon salt and pepper; toss well. Arrange potatoes around chicken. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 450� for 30 minutes. Reduce oven temperature to 350� and bake an additional 1 hour and 15 minutes or until thermometer registers 180�. Discard skin. Place chicken and potatoes on a serving platter. Set aside; keep warm. Pour pan drippings into a zip-top plastic bag. Snip off 1 corner of bag; drain into a medium saucepan, stopping before the fat layer reaches the opening. Discard fat. Combine flour and reserved mushroom liquid in a small bowl, stirring with a whisk; add to pan drippings in saucepan. Stir in 1/4 cup wine and 1/4 teaspoon salt. Bring to a boil; cook 1 minute or until thick, stirring constantly with a whisk. Serve with chicken and potatoes. Serving Size: 3 ounces chicken, 3 potato quarters, and 3 tablespoons gravy Source: "Cooking Light, October 1996, p.100" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 323 Calories (kcal); 7g Total Fat; (20% calories from fat); 45g Protein; 15g Carbohydrate; 137mg Cholesterol; 352mg Sodium Food Exchanges: 1 Grain(Starch); 6 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Suggested Wine: Dry Gewurtztraminer NOTES : Dried porcinis are dehydrated mushrooms that come in small bags. They can be found in the produce section or next to the canned vegetables. Nutr. Assoc. : 0 3149 20086 3403 0 4765 26355 0 0 0 0 0 0 * Exported from MasterCook * Pork Stew with Sweet Potatoes and Corn Recipe By Serving Size Categories Amount -------1 1/2 1 2 1 1/2 2 1 2 1/2 1/2 2 chopped : : 6 Preparation Time :0:00 : Pork Soups And Stews

Sept '96

Measure Ingredient -- Preparation Method ------------ -------------------------------pounds lean boned pork loin tablespoon olive oil cups quartered mushrooms cups thinly sliced leek cups julienne-cut carrot cup low-salt chicken broth teaspoons poultry seasoning teaspoon salt teaspoon coarsely ground pepper (14 1/2-ounce) cans no-salt-added whole tomatoes -- undrained and

2 3 1/2 1 2

bay leaves cups chopped sweet potato (about 1 pound) (10-ounce) package frozen whole-kernel corn cups coarsely chopped spinach

Trim fat from pork; cut pork into 1-inch cubes. Heat oil in a large Dutch oven over medium-high heat. Add pork, mushrooms, and leek; saut� 10 minutes or until browned. Stir in carrot and next 6 ingredients (carrot through bay leaves); bring to a boil. Cover, reduce heat, and simmer 1 hour or until pork is tender. Add the sweet potato and corn; cover and simmer 20 minutes or until sweet potato is tender. Add spinach; cover and simmer 2 minutes. Discard bay leaves. Serving Size: 1 3/4 cups Source: "Cooking Light, September 1996, p.92" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 311 Calories (kcal); 8g Total Fat; (20% calories from fat); 22g Protein; 44g Carbohydrate; 36mg Cholesterol; 266mg Sodium Food Exchanges: 2 Grain(Starch); 2 Lean Meat; 3 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4575 0 4196 3891 20024 20113 0 0 0 20120 2160 5212 3450 2687 * Exported from MasterCook * Pork-Filled Dijon-Pepper Biscuits Recipe By Serving Size Categories Amount -------1 4 2 1 1 1/2 1 1 1 4 3/4 : : 24 Preparation Time :0:00 : Appetizers Pork

Dec '96

Measure -----------pound cups tablespoons tablespoon teaspoons teaspoon teaspoon teaspoons cup

Ingredient -- Preparation Method -------------------------------pork tenderloin water sugar salt dried thyme whole allspice bay leaf dried rosemary -- crushed -- divided Cooking spray Dijon-Pepper Biscuits (recipe follows) purchased cranberry-orange relish DIJON-PEPPER BISCUITS

2 2

3/4 1/2 1/8 1/2

3 2

cups teaspoons teaspoon teaspoon teaspoon tablespoons cup tablespoons

all-purpose flour baking powder coarsely ground pepper salt garlic powder stick margarine -- cut into small pieces and chilled 1% low-fat milk Dijon mustard Cooking spray

Trim fat from pork. Combine pork and next 6 ingredients (pork through bay leaf) in a large zip-top plastic bag. Seal and marinate in refrigerator 2 1/2 hours. Preheat oven to 350�. Remove pork from bag; discard marinade. Pat pork dry with a paper towel. Combine rosemary and 1 teaspoon oil; rub over pork. Heat remaining 3 teaspoons oil in a nonstick skillet over medium-high heat. Add pork; cook 5 minutes, browning on all sides. Place pork on broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of pork. Bake at 350� for 35 minutes or until thermometer registers 160� (slightly pink). Wrap in foil; chill 3 hours or overnight. Cut pork diagonally across grain into 24 slices. Place 1 slice pork on each bottom half of split Dijon-Pepper Biscuits. Top each slice with 1 1/2 teaspoons relish; cover with top halves. Serving Size: 1 appetizer. ____________________ To Make Dijon-Pepper Biscuits Preheat oven to 425�. Combine first 5 ingredients in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Combine milk and mustard; add to flour mixture. Stir until the flour mixture is moist. Turn dough out onto a lightly floured surface. Knead 5 or 6 times. Roll dough to about 1/2-inch thickness, and cut with a 1 3/4-inch biscuit cutter. Place on a baking sheet coated with cooking spray. Bake at 425� for 12 to 15 minutes or until lightly browned. Yield: 24 biscuits Source: "Cooking Light, December 1996, p.81" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 108 Calories (kcal); 4g Total Fat; (30% calories from fat); 5g Protein; 14g Carbohydrate; 8mg Cholesterol; 403mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates

NOTES : For an easy cleanup, line the broiler pan with foil before roasting. Nutr. Assoc. : 1258 0 0 0 0 2027 0 0 0 2130706543 2130706543 2938 0 0 0 0 0 0 0 0 0 2130706543 * Exported from MasterCook * Port-Marinated Tenderloin with Cranberries Recipe By Serving Size Categories Amount -------3 1 1 1 3 2 1 1/4 3 1 : : 12 Preparation Time :0:00 : Beef Main Dish

Dec '96

Measure -----------pounds cup cup cup tablespoons tablespoons teaspoon teaspoon tablespoon

Ingredient -- Preparation Method -------------------------------beef tenderloin dried cranberries cranberry juice cocktail tawny port brown sugar low-sodium soy sauce coarsely ground pepper salt garlic cloves -- minced Cooking spray all-purpose flour Thyme sprigs (optional)

Trim fat from tenderloin. Combine tenderloin and next 8 ingredients (tenderloin through garlic) in a large zip-top plastic bag, and seal bag. Marinate in refrigerator 24 hours, turning bag occasionally. Remove tenderloin from bag, reserving the marinade. Preheat oven to 500�. Place tenderloin on a broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of tenderloin. Place in oven; immediately reduce oven temperature to 350�; bake 1 hour and 10 minutes or until thermometer registers 145� (medium-rare) to 160� (medium). Let stand 10 minutes. Combine flour and 2 tablespoons reserved marinade in a large skillet; stir with a whisk. Add remaining marinade to skillet, stirring with a whisk until blended. Bring to a boil; cook 8 minutes or until thick, stirring constantly. Serve warm with tenderloin. Garnish with thyme sprigs, if desired. Serving Size: 3 ounces beef and about 2 tablespoons sauce. Source: "Cooking Light, December 1996, p.88" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 229 Calories (kcal); 8g Total Fat; (33% calories from fat); 25g Protein; 9g Carbohydrate; 59mg Cholesterol; 201mg Sodium Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0

Other Carbohydrates Suggested Wine: Zinfandel NOTES : Squeeze the air out of the zip-top plastic bag before sealing so the marinade surrounds entire piece of meat. For easy cleanup, line broiler pan with foil. This way, the juices won't bake onto pan. Try leftover tenderloin in a cold sandwich. Nutr. Assoc. : 26491 0 0 4594 0 0 0 0 620 2130706543 0 2130706543 * Exported from MasterCook * Ragout of Pork with Sweet Potatoes Recipe By Serving Size Categories Amount -------3/4 3 2 1 1/2 1/2 1/2 1/4 2 1 1 1 : : 5 Preparation Time :0:10 : Dec '96 Pork

Main Dish

Measure -----------cup cups

Ingredient -- Preparation Method -------------------------------chopped onion (1/2-inch) cubed peeled sweet potato (about 1 pound) tablespoons tomato paste teaspoons curry powder teaspoon salt teaspoon ground cumin teaspoon pepper garlic cloves -- minced (10 1/2-ounce) can low-salt chicken broth pound lean, boned pork loin -- cut into 1/2-inch pieces cup frozen green peas

Place onion in a 2-quart casserole. Cover and microwave at HIGH 2 minutes. Add potato and next 7 ingredients (potato through broth), and stir well. Cover and microwave at HIGH 10 minutes. Add pork; cover and microwave at HIGH 10 minutes or until potato is tender. Add peas; cover and microwave at HIGH 2 minutes. Serving Size: 1 cup. Source: "Cooking Light, December 1996, p.155" Copyright: "� Cooking Light" T(Cooking Time): "0:24" - - - - - - - - - - - - - - - - - - Per serving: 264 Calories (kcal); 9g Total Fat; (29% calories from fat); 20g Protein; 28g Carbohydrate; 32mg Cholesterol; 1009mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 5212 0 0 0 0 0 620 327 887 0 * Exported from MasterCook * Rapid Ratatouille Recipe By Serving Size Categories Amount -------5 1 1/2 1 1 1 : : 6 Preparation Time :0:00 : Oct '96

Vegetables

Measure Ingredient -- Preparation Method ------------ -------------------------------cups sliced zucchini cups vertically sliced onion cup green bell pepper strips teaspoon dried Italian seasoning (28-ounce) can whole tomatoes -- drained and coarsely chopped Grated Parmesan cheese (optional)

Combine all ingredients except the Parmesan cheese in a shallow 2-quart baking dish; cover and microwave at HIGH 14 minutes, stirring after 7 minutes. Serve with Parmesan cheese, if desired. Serving Size: 1 cup Source: "Cooking Light, October 1996, p.119" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 58 Calories (kcal); trace Total Fat; (5% calories from fat); 3g Protein; 13g Carbohydrate; 0mg Cholesterol; 200mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : I took this recipe from my mom's collection and lightened it for my family. Although it's tasty as a side dish, I often add kielbasa to make it a meal in itself. �Amber Barger, Sacramento, Calif. Nutr. Assoc. : 5663 20230 20088 0 2470 2130706543 * Exported from MasterCook * Risotto with Sun-Dried Tomatoes and Basil Recipe By Serving Size Categories Amount : : 4 Preparation Time :0:00 : Grains

Sept '96

Measure

Ingredient -- Preparation Method

-------1 1/2 2 1 1 1/2 1 1/2 1 3/4 1/2 1/8

------------ -------------------------------ounce sun-dried tomatoes (about 14) -- packed without oil cup boiling water cups water (14 1/2-ounce) can vegetable broth teaspoon olive oil cup finely chopped shallots cups Arborio rice or other short-grain rice cup dry white wine cup (3 ounces) grated fresh Parmesan cheese cup thinly sliced fresh basil teaspoon pepper Shaved fresh Parmesan cheese (optional) Basil sprigs (optional)

Combine tomatoes and 1/2 cup boiling water in a bowl; cover and let stand 30 minutes or until soft. Drain and chop. Combine 2 cups water and broth in a saucepan; simmer (don't boil). Keep warm. Heat oil in a saucepan over medium heat. Add shallots; saut� 2 minutes. Stir in rice; saut� 5 minutes. Add wine; cook 1 minute or until wine is nearly absorbed, stirring constantly. Add broth mixture, 1/2 cup at a time, stirring often; cook until each portion of liquid is absorbed before adding next (about 25 minutes). Add tomatoes; cook 2 minutes, stirring constantly. Remove from heat; stir in cheese, basil, and pepper. Garnish with cheese and basil sprigs, if desired. Serving Size: 1 cup Source: "Cooking Light, September 1996, p.77" Copyright: "� Cooking Light" Yield: "4 cups" - - - - - - - - - - - - - - - - - - Per serving: 423 Calories (kcal); 6g Total Fat; (13% calories from fat); 17g Protein; 64g Carbohydrate; 12mg Cholesterol; 663mg Sodium Food Exchanges: 4 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 1447 0 0 4032 0 26631 2081 0 3562 3332 0 2130706543 2130706543 * Exported from MasterCook * Roast Chicken with Garlic Gravy Recipe By Serving Size Categories Amount :Sue Pontifex : 4 Preparation Time :0:00 : Main Dish Sept '96

Poultry

Measure

Ingredient -- Preparation Method

-------1 1 1/4 1/4 10 1/2 1 1

-----------(3-pound) teaspoon teaspoon teaspoon

-------------------------------chicken dried thyme salt pepper garlic cloves -- peeled cup dry white wine (10 1/2-ounce) can low-salt chicken broth -- divided Cooking spray tablespoon all-purpose flour

Preheat oven to 325�. Remove and discard giblets and neck from chicken. Rinse chicken under cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub thyme, salt, and pepper on breast and drumsticks under loosened skin; place 2 garlic cloves in body cavity. Lift wing tips up and over the back; tuck under chicken. Set aside. Combine 8 garlic cloves, wine, and half of broth in a shallow roasting pan lined with foil. Place chicken on a rack coated with cooking spray; place rack in pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 325� for 1 hour and 45 minutes or until thermometer registers 180�. Discard skin. Place chicken on a platter, reserving pan drippings; set chicken aside. Keep warm. Place flour in a small saucepan. Gradually add remaining half of broth, stirring with a whisk until blended. Set aside. Place a zip-top plastic bag inside a 2-cup measure. Pour pan drippings into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings into broth mixture in saucepan, stopping before fat layer reaches opening; discard fat. Bring mixture to a boil; cook 1 minute or until thick, stirring constantly with a whisk. Serve gravy with chicken. Serving Size: 3 ounces chicken and 3 tablespoons gravy Source: "Cooking Light, September 1996, p.126" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 290 Calories (kcal); 11g Total Fat; (36% calories from fat); 39g Protein; 5g Carbohydrate; 103mg Cholesterol; 277mg Sodium Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : If company is coming during the week, this recipe is at the top of my list. Preparation is no fuss because all I have to do is put the chicken in the pan and bake it. �Sue Pontifex, Surrey, British Columbia, Canada Nutr. Assoc. : 905829 0 0 0 0 0 0 2130706543 0 * Exported from MasterCook *

Roast Chicken-and-Shiitake Strudel Recipe By Serving Size Categories Amount -------1 4 1 2 3 1/4 1/4 1/2 : : 8 Preparation Time :0:00 : Oct '96

Poultry

Measure -----------cups tablespoon cup tablespoons cups teaspoon cup sheets

8

Ingredient -- Preparation Method -------------------------------bacon slice thinly sliced shiitake mushroom caps (about 1/2 pound mushrooms) all-purpose flour dry sherry low-sodium Worcestershire sauce skinned, boned, shredded roasted chicken breast pepper thinly sliced green onions frozen phyllo dough -- thawed Butter-flavored cooking spray

Preheat oven to 350�. Cook bacon in a large nonstick skillet over medium-high heat until crisp. Remove bacon from skillet. Crumble; set aside. Add mushrooms to bacon fat in skillet; saut� 2 minutes. Stir in flour; cook 1 minute. Add sherry and Worcestershire sauce; bring to a boil, and cook 1 minute or until thick and bubbly. Stir in crumbled bacon, chicken, and pepper; cook until thoroughly heated. Stir in onions, and set aside. Place 1 phyllo sheet on work surface (cover remaining dough to keep from drying); lightly coat with cooking spray. Working with 1 phyllo sheet at a time, coat remaining 7 phyllo sheets with cooking spray, placing one on top of the other. Place a sheet of plastic wrap over phyllo, pressing gently to seal sheets together; discard plastic wrap. Spoon chicken mixture along 1 long edge of phyllo, leaving a 2-inch border. Fold over the short edges of phyllo to cover 2 inches of chicken mixture on each end. Starting at long edge with 2-inch border, roll up jelly-roll fashion. (Do not roll tightly, or strudel may split.) Place strudel, seam side down, on a jelly-roll pan coated with cooking spray. Score diagonal slits into top of strudel using a sharp knife. Lightly spray strudel with cooking spray. Bake at 350� for 30 minutes or until golden. Source: "Cooking Light, October 1996, p.133" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 199 Calories (kcal); 6g Total Fat; (29% calories from fat); 18g

Protein; 14g Carbohydrate; 45mg Cholesterol; 160mg Sodium Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : If you can't find shiitake mushrooms, use sliced button mushrooms in this entr�e. Nutr. Assoc. : 68 4977 0 0 26477 4746 0 0 0 2130706543 * Exported from MasterCook * Roast Turkey with Apple-Cider Glaze Recipe By Serving Size Categories Amount -------1 1 1 1 2/3 2 2 1/4 1 1/4 1 1/4 1/8 2 3 3/4 1/4 : : 12 Preparation Time :0:00 : Dec '96 Poultry

Main Dish

Measure Ingredient -- Preparation Method ------------ -------------------------------(12-pound) fresh or frozen whole turkey -- thawed medium Granny Smith apple -- quartered medium onion -- quartered (1-ounce) bunch parsley sprigs cup apple butter tablespoons brown sugar tablespoons Dijon mustard teaspoon ground nutmeg teaspoons salt -- divided teaspoons black pepper -- divided teaspoon ground red pepper (10 1/2-ounce) cans low-salt chicken broth Cooking spray tablespoons all-purpose flour cup apple cider cup 1% low-fat milk

Preheat oven to 325�. Remove giblets and neck from turkey; discard, if desired. Rinse turkey thoroughly with cold water; pat dry. Tie ends of legs to tail with cord, or tuck flap of skin around tail. Lift wing tips up and over back, and tuck under bird. Stuff cavities of turkey with quartered apple, onion, and parsley sprigs. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Combine apple butter, sugar, mustard, and nutmeg in a small bowl; stir well. Spread apple butter mixture under loosened skin and rub into the body cavity. Sprinkle bird with 1 teaspoon salt, 1 teaspoon black pepper, and ground red pepper. Pour broth and enough water to equal 3 cups liquid into the bottom of the pan. Place turkey on a rack coated with cooking spray; place rack in a shallow roasting pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 325� for 3 hours or until thermometer reaches 160�. Cover turkey loosely with foil; let stand 10 minutes. Discard skin. Remove turkey from pan, reserving 1 1/2 cups cooking liquid; reserve remaining

cooking liquid for another use. Place turkey on a platter. Set aside; keep warm. Pour reserved 1 1/2 cups cooking liquid into a zip-top plastic bag. Snip off 1 corner of bag; drain liquid into measuring cup, reserving 1 cup of broth, and stopping before the fat layer reaches the opening. Drain fat layer into another bowl, reserving 2 tablespoons. Discard remaining fat. Combine reserved fat and flour in a medium saucepan over medium heat, and stir until smooth. Stir in reserved 1 cup broth, cider, and milk, and bring to a boil, reduce heat, and simmer, uncovered 3 minutes, stirring constantly until thick and bubbly. Stir in remaining salt and black pepper. Serve gravy with skinned turkey. Serving Size: 6 ounces turkey and 2 tablespoons gravy Source: "Cooking Light, December 1996, p.93" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 396 Calories (kcal); 15g Total Fat; (33% calories from fat); 49g Protein; 16g Carbohydrate; 137mg Cholesterol; 439mg Sodium Food Exchanges: 0 Grain(Starch); 7 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 5829 0 0 20143 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Roasted Chutney Chicken and Pineapple Recipe By Serving Size Categories Amount -------1/2 1 1 1 1 1/2 1/4 1/4 1/4 1/4 : : 8 Preparation Time :0:00 : Oct '96

Poultry

Measure -----------cup teaspoon medium (5-pound) tablespoon cup cup cup teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------mango chutney curry powder pineapple -- peeled and cored roasting chicken (5 to 6 pounds) all-purpose flour low-sodium chicken broth apple cider orange juice salt pepper

Preheat oven to 450�. Combine chutney and curry powder. Cut pineapple lengthwise into 8 wedges; set aside. Remove and discard giblets and neck from chicken. Rinse chicken under cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and

drumsticks by inserting fingers and gently pushing between the skin and meat. Place chutney mixture beneath skin on breasts and drumsticks, reserving 2 tablespoons of chutney. Lift wing tips up and over back; tuck under chicken. Place chicken, breast side up, on a broiler pan. Arrange pineapple around chicken. Insert thermometer into meaty part of thigh, making sure not to touch bone. Bake at 450� for 20 minutes. Brush reserved chutney mixture over chicken. Reduce oven temperature to 350�; bake an additional 1 hour and 20 minutes or until thermometer registers 180�. Discard skin. Place the chicken and pineapple on a serving platter; set aside, and keep warm. Pour the pan drippings into a zip-top plastic bag. Snip off 1 corner of bag, and drain into a medium saucepan, stopping before the fat layer reaches the opening. Discard fat. Combine flour and broth in a small bowl, stirring with a whisk; add to pan drippings in saucepan. Stir in remaining ingredients. Bring to a boil; cook 1 minute or until thick, stirring constantly with a whisk. Serve with chicken and roasted pineapple. Serving Size: 3 ounces chicken, 1 pineapple wedge, and 1/4 cup sauce Source: "Cooking Light, October 1996, p.69" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 308 Calories (kcal); 6g Total Fat; (17% calories from fat); 43g Protein; 20g Carbohydrate; 133mg Cholesterol; 227mg Sodium Food Exchanges: 0 Grain(Starch); 6 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 382 0 0 4765 0 0 0 0 0 0 * Exported from MasterCook * Roasted Orange-and-Bell Pepper Soup Recipe By Serving Size Categories Amount -------1 1 2 1/2 1/3 1 1/2 1 1/2 1/8 : : 2 Preparation Time :0:00 : Dec '96

Soups And Stews

Measure -----------large large teaspoons cup cup teaspoons cup cup teaspoon

Ingredient -- Preparation Method -------------------------------navel orange yellow bell pepper margarine chopped onion grated carrot all-purpose flour fat-free chicken broth 1% low-fat milk salt

1/8 1/8

teaspoon teaspoon

pepper paprika Quartered orange slices (optional)

Cut orange in half crosswise; slice about 1/4 inch from bottom of each half so they will sit flat. Cut bell pepper in half lengthwise; discard seeds and membranes. Place orange halves, cut side up, and pepper halves, skin side up, on a foil-lined baking sheet; flatten peppers with hand. Broil 15 minutes or until blackened. Place pepper halves in zip-top plastic bag; seal. Let stand 20 minutes; peel. Squeeze juice from orange over a bowl to equal 1/4 cup; discard oranges. Place peppers and orange juice in a food processor or blender; set aside. Heat margarine in a small saucepan over medium heat. Add onion and carrot; saut� 12 minutes or until carrot is tender. Add onion mixture to food processor; process until smooth. Combine flour, broth, and milk in saucepan; stir with a whisk until blended. Place over medium heat; bring to a boil. Reduce heat; add pepper mixture, salt, pepper, and paprika; simmer 10 minutes, stirring occasionally. Garnish with oranges, if desired. Serving Size: 1 1/4 cups Source: "Cooking Light, December 1996, p.161" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 148 Calories (kcal); 5g Total Fat; (24% calories from fat); 10g Protein; 23g Carbohydrate; 2mg Cholesterol; 469mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Make up to two days ahead; cover and chill. Reheat over low heat. Nutr. Assoc. : 4212 0 0 0 4921 0 0 4038 0 0 0 2130706543 * Exported from MasterCook * Roasted Pepper and Goat Cheese Strudels Recipe By Serving Size Categories Amount -------3/4 1/4 1 1/4 1/4 1 : : 6 Preparation Time :0:00 : Appetizers Sept '96

Breads

Measure -----------cup cup teaspoon teaspoon teaspoon pound

Ingredient -- Preparation Method -------------------------------fresh breadcrumbs chopped fresh basil chopped fresh rosemary salt pepper red bell peppers (about 2 large) -- roasted and peeled

1 1 1 1 1 12 6 6

pound teaspoon cup cup

ounces tablespoons

green bell peppers (about 2 large) -- roasted and peeled olive oil diced carrot finely chopped onion garlic clove -- minced sheets frozen phyllo dough -- thawed Cooking spray goat cheese chopped fresh parsley

Preheat oven to 375�. Combine first 5 ingredients in a small bowl; stir well. Set aside. Cut bell peppers into 1-inch-thick strips; set aside. Heat oil in a medium nonstick skillet over medium heat. Add carrot, onion, and garlic; saut� 8 minutes or until tender and lightly browned. Remove from heat; set aside. Place 1 phyllo sheet on a large cutting board or work surface (cover remaining dough to keep from drying); lightly coat with cooking spray. Place another phyllo sheet on top of first sheet; lightly coat with cooking spray. Cut stack in half crosswise, placing 1 half on top of the other half. Sprinkle 2 tablespoons breadcrumb mixture along 1 short edge of phyllo stack, leaving a 2-inch border. Spoon 1/4 cup carrot mixture over breadcrumbs; top with 2 red bell pepper strips, 2 green bell pepper strips, 1/2 ounce cheese, and 1 tablespoon parsley. Fold over the long edges of phyllo to cover 2 inches of filling. Starting at short edge, roll up jelly-roll fashion (do not roll tightly or roll may split). Place roll, seam side down, on a baking sheet coated with cooking spray; lightly coat roll with cooking spray. Repeat procedure with remaining phyllo sheets, breadcrumb mixture, carrot mixture, bell pepper strips, cheese, and parsley. Bake at 375� for 25 minutes or until golden brown. Serve warm. Source: "Cooking Light, September 1996, p.121" Copyright: "� Cooking Light" Yield: "6 rolls" T(Baking Time): "0:25" - - - - - - - - - - - - - - - - - - Per serving: 267 Calories (kcal); 10g Total Fat; (31% calories from fat); 10g Protein; 36g Carbohydrate; 13mg Cholesterol; 420mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20227 0 0 0 0 4695 3572 0 20023 2679 0 1290 0 25006 0 * Exported from MasterCook * Roasted Pepper Pesto Cheesecake

Recipe By Serving Size Categories Amount -------2 1 1

: : 24 Preparation Time :0:00 : Appetizers

Sept '96

Measure ------------

1/3 1/8

1 1 1/4 1 1 24 24 1 2 1 2 1/4 1/4 1/8

Ingredient -- Preparation Method -------------------------------Cooking spray tablespoons dry breadcrumbs (15-ounce) carton fat-free Ricotta cheese (8-ounce) block light cream cheese -- softened cup (1 1/3 ounces) grated fresh Parmesan cheese teaspoon salt Dash ground red pepper egg cups Roasted Pepper Pesto (recipe follows) -- divided teaspoon all-purpose flour (8-ounce) carton fat-free sour cream (3/4-ounce) slices diagonally cut French bread baguette roasted red bell pepper strips (optional) cup cup tablespoons tablespoon teaspoon teaspoon pounds ROASTED PEPPER PESTO fresh basil leaves (1 ounce) grated fresh Parmesan cheese pine nuts -- toasted olive oil salt pepper red bell peppers (about 4 large) -- roasted and peeled

Preheat oven to 325�. Coat 2 (7-inch) springform pans with cooking spray; sprinkle breadcrumbs evenly over the bottoms of pans. Place Ricotta and cream cheese in large bowl; beat at medium speed of a mixer until smooth. Add Parmesan cheese, salt, pepper, and egg; beat until well-blended. Pour 3/4 cup cheese mixture into each prepared pan. Spread 1/2 cup Roasted Pepper Pesto over each layer; top each pesto layer with 3/4 cup cheese mixture. Bake at 325� for 45 minutes or until almost set. Combine 1/4 cup Roasted Pepper Pesto, flour, and sour cream in a bowl; stir well. Spread half of mixture over each cheesecake. Bake at 325� for 10 minutes. Remove cheesecakes from oven; let cool to room temperature. Cover and chill. Cut each cheesecake into 12 wedges; serve with baguette slices. Garnish with bell pepper strips, if desired. Serving Size: 1 wedge cheesecake and 1 baguette slice ____________________ To Make Roasted Red Pepper Pesto Place all ingredients in a food processor; process until smooth, scraping sides of processor bowl occasionally. Store in airtight container in refrigerator up to 1 week.

Serve remaining 1 1/2 cups pesto with pasta or on grilled chicken or saut�ed vegetables. Yield: 3 cups Source: "Cooking Light, September 1996, p.122" Copyright: "� Cooking Light" Yield: "1 cheesecake" - - - - - - - - - - - - - - - - - - Per serving: 144 Calories (kcal); 4g Total Fat; (25% calories from fat); 8g Protein; 19g Carbohydrate; 18mg Cholesterol; 302mg Sodium Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Serving Ideas : There will be some extra pesto left after (about 1 1/2 cups) making the cheesecakes. Toss it with pasta for a quick-and-easy supper, or on grilled chicken or saut�ed vegetables. NOTES : Cheesecake can be made in 1 (9-inch) springform pan. Coat pan with cooking spray, and sprinkle 2 tablespoons breadcrumbs over bottom of pan. Spoon 1 1/2 cups cheese mixture into prepared pan. Spread 1 cup Roasted Pepper Pesto over cheese mixture; top with remaining 1 1/2 cups cheese mixture. Bake at 325� for 1 hour. Spread sour cream mixture over cheesecake; bake an additional 10 minutes. Let cool. Cover and chill. Cut cheesecake into 24 wedges, and serve with baguette slices. Yield: 1 cheesecake, 24 servings (serving size: 1 wedge of cheesecake and 1 baguette slice). To freeze cheesecake, wrap tightly and freeze up to 3 months. Thaw, covered, in refrigerator overnight. Nutr. Assoc. : 0 0 0 0 20086 0 0 0 2130706543 0 0 20055 4752 0 0 20086 4489 0 0 0 4695 * Exported from MasterCook * Roasted Red Pepper-and-Green Bean Salad Recipe By Serving Size Categories Amount -------1/2 1/2 1 1 1 1/4 1 4 : : 8 Preparation Time :0:00 : Dec '96

Salads

Measure -----------cup cup tablespoon teaspoon teaspoon teaspoon pound cups

Ingredient -- Preparation Method -------------------------------chopped fresh cilantro red wine vinegar olive oil ground cumin pepper salt fresh green beans -- trimmed sliced mushrooms

2 (12-ounce) bottles inch strips

roasted red bell peppers -- drained, and cut into 3-

Combine first 6 ingredients in a large bowl. Stir well; set aside. Steam beans, covered, 3 minutes or until tender. Drain and rinse under cold water; drain well. Add beans and remaining ingredients to bowl; toss gently to coat. Cover and marinate in refrigerator up to 24 hours. Serve with a slotted spoon. Serving Size: 1 cup Source: "Cooking Light, December 1996, p.112" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 66 Calories (kcal); 2g Total Fat; (24% calories from fat); 2g Protein; 12g Carbohydrate; 0mg Cholesterol; 74mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Almost any kind of vegetable can be used. We recommend cauliflower, artichokes, or carrots. Nutr. Assoc. : 0 5458 0 0 0 0 3568 932 4752 0 * Exported from MasterCook * Roasted Succotash Recipe By Serving Size Categories Amount -------1 1/2 1 1/2 1 1 1 1/2 2 1/2 2 1/2 1/8 1/8 1 : : 5 Preparation Time :0:00 : July/ Aug '96

Vegetables

Measure -----------cups cup cup teaspoon cup tablespoons

Ingredient -- Preparation Method -------------------------------fresh corn kernels (about 3 ears) chopped red bell pepper chopped onion ground cumin chopped yellow squash olive oil garlic cloves -- minced cup low-salt chicken broth tablespoons chopped fresh cilantro teaspoon salt teaspoon pepper teaspoon hot sauce (10-ounce) package frozen baby lima beans -- thawed

Place a large nonstick skillet over high heat until hot. Add first 4 ingredients; saut� 5 minutes or until vegetables are slightly blackened. Add squash, oil, and garlic; saut� over medium-high heat 1 minute. Add broth and remaining ingredients; cook 2 minutes or until thoroughly heated, stirring frequently.

Serving Size: 1 cup Description: "Roasting gives the mixed vegetables a robust, smoky taste." Source: "Cooking Light, July/August 1996, p.78" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 180 Calories (kcal); 5g Total Fat; (23% calories from fat); 8g Protein; 30g Carbohydrate; 0mg Cholesterol; 254mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3357 0 0 0 5654 0 0 0 0 0 0 0 0 * Exported from MasterCook * Roasted Vegetable Macaroni and Cheese Recipe By Serving Size Categories : : 10 Preparation Time :0:00 : Main Dish Sept '96 Vegetarian Main Dishes

Pasta Vegetables

Amount -------3 2 1 1 1 1 2 4 1/2 2 3/4 3/4 3/4 1/4 1/4 6

Measure -----------cups cups cup cup cup medium teaspoons cup cups cup cup teaspoon teaspoon cups Dash

Ingredient -- Preparation Method -------------------------------diced peeled eggplant (about 3/4 pound) sliced mushrooms coarsely chopped red bell pepper coarsely chopped yellow bell pepper coarsely chopped onion zucchini -- quartered lengthwise and sliced (about 1 cup) olive oil garlic cloves -- minced all-purpose flour 1% low-fat milk (3 ounces) shredded sharp Provolone cheese (3 ounces) grated fresh Parmesan cheese -- divided salt freshly ground pepper cooked elbow macaroni (about 12 ounces uncooked) Cooking spray paprika

Preheat oven to 450�. Combine first 8 ingredients in a large shallow roasting pan; toss well. Bake at 450� for 30 minutes or until lightly browned, stirring occasionally. Remove from oven; set aside. Reduce oven temperature to 375�.

Place flour in a large saucepan. Gradually add milk, stirring with a whisk until blended. Cook over medium heat 8 minutes or until thick, stirring constantly. Add Provolone cheese, 1/2 cup Parmesan cheese, salt, and pepper; cook 3 minutes or until cheese melts, stirring frequently. Remove from heat; stir in roasted vegetables and macaroni. Spoon mixture into a 3-quart casserole coated with cooking spray. Combine remaining 1/4 cup Parmesan cheese and paprika, and sprinkle over macaroni mixture. Bake at 375� for 20 minutes or until bubbly. Serving Size: 1 cup Source: "Cooking Light, September 1996, p.114" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 268 Calories (kcal); 7g Total Fat; (23% calories from fat); 13g Protein; 39g Carbohydrate; 14mg Cholesterol; 290mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Experiment with other roasted vegetables. Nutr. Assoc. : 3234 4977 20164 26064 2679 0 0 0 0 0 1198 20086 0 0 2829 0 0 * Exported from MasterCook * Roasted Yellow Pepper-and-Basil Vinaigrette Recipe By Serving Size Categories : : 12 Preparation Time :0:00 : Salad Dressings Sept '96

Sauces/Condiments/Marinades Vegetables

Amount -------1 1/3 2 1 1/2 1/2 1/4 1/8 1 1/3

Measure -----------pound cup tablespoons teaspoons teaspoon teaspoon teaspoon cup

Ingredient -- Preparation Method -------------------------------yellow bell peppers (about 3 small) -- roasted and peeled white wine vinegar extra-virgin olive oil Dijon mustard salt sugar pepper garlic clove -- minced finely chopped fresh basil

Combine all ingredients except basil in a blender; process until smooth. Stir in basil. Serving Size: 2 tablespoons Source: "Cooking Light, September 1996, p.121"

Copyright: "� Cooking Light" Yield: "1 1/2 cups" - - - - - - - - - - - - - - - - - - Per serving: 31 Calories (kcal); 2g Total Fat; (63% calories from fat); trace Protein; 3g Carbohydrate; 0mg Cholesterol; 97mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Serving Ideas : Serve this colorful vinaigrette over salad greens or sliced tomatoes, or use it as a basting sauce or marinade for grilled chicken. Nutr. Assoc. : 5630 0 0 0 0 0 0 0 20028 * Exported from MasterCook * Roasted-Chicken Noodle Soup Recipe By Serving Size Categories Amount -------2 1 1 1 1 1/4 1/2 1/4 1/4 6 4 1 2 1 4 : : 10 Preparation Time :0:00 : Oct '96

Soups And Stews

Measure -----------teaspoons cup cup cup cup teaspoon teaspoon teaspoon cups cups teaspoon cups cup ounces

Ingredient -- Preparation Method -------------------------------olive oil chopped onion diced carrots sliced celery garlic clove -- minced all-purpose flour dried oregano dried thyme poultry seasoning low-salt chicken broth diced peeled baking potato salt diced leftover roasted chicken evaporated skim milk (2 cups) uncooked wide egg noodles Fresh thyme (optional)

Heat olive oil in a Dutch oven over medium heat. Add chopped onion, carrots, celery, and garlic clove; saut� 5 minutes. Sprinkle flour, oregano, thyme, and poultry seasoning over vegetables, and cook 1 minute. Stir in broth, potato, and salt. Bring to a boil; reduce heat, and simmer, partially covered, 25 minutes or until potato is tender. Add roasted chicken, milk, and noodles, and cook 10 minutes or until noodles are tender. Garnish with fresh thyme, if desired. Serving Size: 1 cup Source: "Cooking Light, October 1996, p.67"

Copyright: "� Cooking Light" Yield: "2 1/2 Quarts" - - - - - - - - - - - - - - - - - - Per serving: 218 Calories (kcal); 5g Total Fat; (19% calories from fat); 20g Protein; 29g Carbohydrate; 35mg Cholesterol; 308mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : For the sake of convenience, we call for canned low-salt chicken broth. Nutr. Assoc. : 0 0 20023 0 0 0 0 0 0 0 4600 0 4746 551 530 2130706543 * Exported from MasterCook * Rosamaria's Stuffed Zucchini Recipe By Serving Size Categories Amount -------4 2 1/2 10 8 4 1 1 1 1/2 3 1 1 3/4 1 :Rosamaria Restiani : 16 Preparation Time :0:00 : Appetizers Vegetables

Sept '96

Measure -----------medium teaspoons teaspoon

medium medium teaspoons large teaspoon cup cup large

Ingredient -- Preparation Method -------------------------------zucchini (about 1 1/2 pounds) chopped fresh rosemary OR dried rosemary spinach leaves basil leaves garlic cloves -- peeled onion -- peeled and quartered carrot -- peeled and quartered olive oil plum tomatoes -- chopped salt dry breadcrumbs (3 ounces) grated fresh Parmesan cheese egg white

Cut each zucchini in half lengthwise; scoop out pulp, leaving a 1/4- inch-thick shell. Set pulp aside. Cut each zucchini shell in half crosswise. Steam zucchini shells, covered, 3 minutes. Place on paper towels to drain; set aside. Place zucchini pulp in a food processor; process until finely chopped. Spoon into a bowl; set aside. Place rosemary and next 5 ingredients (rosemary through carrot) in a food processor, and process until finely chopped. Heat oil in a Dutch oven over low heat. Add rosemary mixture; cover and cook 5 minutes, stirring occasionally. Add zucchini pulp, tomatoes, and salt; saut� over medium heat 20 minutes. Remove from heat; stir in breadcrumbs. Let mixture cool.

Add cheese and egg white; stir well. Preheat oven to 350�. Divide mixture evenly among zucchini shells. Place stuffed shells on a baking sheet. Bake at 350� for 25 minutes or until golden brown. Serving Size: 1 stuffed zucchini piece Source: "Cooking Light, September 1996, p.75" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 65 Calories (kcal); 2g Total Fat; (27% calories from fat); 4g Protein; 9g Carbohydrate; 3mg Cholesterol; 274mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : John Villani talked his cousin, Rosamaria Restiani, into sharing her recipe for this appetizer that uses fresh Parmesan. Nutr. Assoc. : 26408 3399 0 2130706543 26413 3333 620 4122 2495 0 4527 0 20207 20086 3231 * Exported from MasterCook * Ruby-Red Grapefruit Punch Recipe By Serving Size Categories Amount -------1 1 1 : : 17 Preparation Time :0:00 : Beverages

Dec '96

Measure Ingredient -- Preparation Method ------------ -------------------------------(48-ounce) bottle ruby-red grapefruit juice drink -- chilled (33.8 ounce) bottle club soda -- chilled (25.4-ounce) bottle dry white wine -- chilled

Combine all ingredients in a large punch bowl; stir well. Serving Size: 3/4 cup Source: "Cooking Light, December 1996, p.172" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 60 Calories (kcal); trace Total Fat; (2% calories from fat); trace Protein; 8g Carbohydrate; 0mg Cholesterol; 15mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 4791 394 3186 * Exported from MasterCook * Saut�ed Brussels Sprouts with Chestnuts Recipe By Serving Size Categories Amount -------1 2 1 1 1/3 1/3 3/4 2 1/4 1/4 : : 5 Preparation Time :0:00 : Dec '96 Vegetables

Side Dish

Measure -----------teaspoon tablespoons pound cup cup cup tablespoons teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------margarine minced shallots garlic clove -- minced Brussels sprouts -- trimmed and quartered dry white wine water cooked, shelled, and halved chestnuts (about 3/4 pound in shells) chopped pecans salt pepper

Melt margarine in a nonstick skillet over medium heat. Add shallots and garlic; saut� 2 minutes. Add sprouts; saut� 3 minutes. Add wine and water; bring to a boil. Cover; reduce heat. Simmer 10 minutes. Uncover; cook over medium heat 1 minute or until most of liquid is absorbed. Stir in remaining ingredients. Serving Size: 1 cup Source: "Cooking Light, December 1996, p.148" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 127 Calories (kcal); 3g Total Fat; (23% calories from fat); 4g Protein; 20g Carbohydrate; 0mg Cholesterol; 138mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 4902 0 215 0 0 4744 3194 0 0 * Exported from MasterCook * Saut�ed Brussels Sprouts with Thyme Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : Dec '96 Vegetables

Side Dish

Amount -------4 1 2 1/2 1/4 1/4 1/8 1/4

Measure -----------cups teaspoon teaspoons teaspoon cup teaspoon teaspoon cup

Ingredient -- Preparation Method -------------------------------trimmed Brussels sprouts olive oil minced fresh thyme OR dried thyme water salt pepper chopped fresh flat-leaf parsley

Wash Brussels sprouts thoroughly under cold water; remove discolored leaves. Cut off stem ends; cut sprouts in half. Heat oil in a large nonstick skillet over medium heat. Add sprouts and thyme; saut� 10 minutes. Add water, salt, and pepper; cover and cook 3 minutes or until sprouts are tender, stirring occasionally. Remove from heat; stir in parsley. Serving Size: 3/4 cup Source: "Cooking Light, December 1996, p.124" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 49 Calories (kcal); 1g Total Fat; (21% calories from fat); 3g Protein; 8g Carbohydrate; 0mg Cholesterol; 158mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Wash and trim Brussels sprouts up to two days ahead. Buy small, brightgreen sprouts with compact heads. Mince or chop fresh herbs in a cup with scissors. Nutr. Assoc. : 215 0 3413 0 2130706543 0 0 0 20067 * Exported from MasterCook * Scallops and Pasta with Pistachio-Parsley Pesto Recipe By Serving Size Categories : : 2 Preparation Time :0:00 : Dec '96 Main Dish

Fish And Shellfish Pasta

Amount -------1 3 1 1/4 1/4

Measure -----------cup tablespoons teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------chopped fresh parsley coarsely chopped pistachios grated lemon rind ground cumin pepper

2 1 1/4 3/4 1/4 1/8 2 2

1/8 1/8

teaspoon teaspoon tablespoons teaspoons pound cup teaspoon teaspoons cups

salt paprika fresh lemon juice olive oil sea scallops all-purpose flour salt margarine hot cooked angel hair (about 4 ounces uncooked pasta) Freshly ground pepper Parsley sprigs (optional)

Place first 9 ingredients in a food processor; process until smooth, scraping sides of processor bowl occasionally. Combine scallops, flour, and 1/8 teaspoon salt in large zip-top plastic bag; seal, and shake to coat. Heat margarine in nonstick skillet over medium-high heat. Add scallops; cook 3 1/2 minutes on each side or until scallops are done. Combine pesto mixture and pasta in a large bowl, tossing well. Arrange 1 cup pasta on each plate, and divide scallops evenly between plates. Sprinkle with pepper; garnish with parsley, if desired. Source: "Cooking Light, December 1996, p.160" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 551 Calories (kcal); 15g Total Fat; (24% calories from fat); 40g Protein; 62g Carbohydrate; 56mg Cholesterol; 605mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Chardonnay NOTES : Make pesto up to two days ahead; cover and chill. Buy sea scallops, not bay scallops. Sea scallops are bigger than bay scallops (about 1 1/2 inches in diameter compared with about 1/2 inch in diameter). Nutr. Assoc. : 0 1139 0 0 0 0 0 0 0 4861 0 0 0 2836 0 2130706543 * Exported from MasterCook * Shrimp-and-Mango Salad Recipe By Serving Size Categories Amount -------1/4 : : 2 Preparation Time :0:00 : Fish And Shellfish Salads

July/ Aug '96

Measure -----------cup

Ingredient -- Preparation Method -------------------------------light mayonnaise

2 1 1

1/8 3/4 3/4 1/4 1/4

tablespoons tablespoon teaspoon pound cup cup cup cup

prepared horseradish white vinegar pepper large shrimp -- cooked and peeled cubed peeled mango cooked rice chopped red bell pepper chopped green bell pepper

Combine first 4 ingredients in a medium bowl; stir well with a whisk. Add shrimp and remaining ingredients; toss gently to coat. Serving Size: 1 1/2 cups Source: "Cooking Light, July/August 1996, p.130" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 365 Calories (kcal); 8g Total Fat; (20% calories from fat); 28g Protein; 44g Carbohydrate; 191mg Cholesterol; 380mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates NOTES : Although large shrimp are called for (there are fewer to peel), mediumsized shrimp can also be used. Nutr. Assoc. : 3932 3924 0 0 20172 1374 0 0 0 * Exported from MasterCook * Smoky Red Pepper Dip Recipe By Serving Size Categories Amount -------2 2 2 1/4 1/4 1 2 1/8 1/8 : : 28 Preparation Time :0:00 : Dec '96 Sauces/Condiments/Marinades

Dips

Measure -----------medium cups cup cup tablespoon teaspoons teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------red bell peppers sliced red onion garlic cloves dry breadcrumbs plain fat-free yogurt red wine vinegar olive oil salt hot sauce

Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Arrange onion and garlic around peppers on baking sheet. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes; peel. Place peppers, onion, and garlic in a food processor; process until finely

chopped. Add remaining ingredients; process until smooth. Serve with toasted pita triangles. Serving Size: 1 tablespoon Source: "Cooking Light, December 1996, p.172" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 14 Calories (kcal); trace Total Fat; (25% calories from fat); trace Protein; 2g Carbohydrate; trace Cholesterol; 20mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4695 20230 620 196 25024 0 0 0 0 * Exported from MasterCook * Southern Corn Bread Dressing Recipe By Serving Size Categories Amount -------1 2 1 1 1 1 4 2 1 1 1 1 1/3 2/3 1 1/8 1 1/4 2 : : 10 Preparation Time :0:00 : Dec '96

Side Dish

Measure ------------

1/4

Ingredient -- Preparation Method -------------------------------Speckled Corn Bread (recipe follows) (12-ounce) can refrigerated buttermilk biscuits tablespoons rubbed sage teaspoon poultry seasoning teaspoon pepper (1/4 to 1/2 teaspoon) teaspoon margarine Cooking spray cup chopped celery cup chopped onion (10 1/2-ounce) cans low-salt chicken broth large egg whites -- lightly beaten teaspoon cup cup cups cup teaspoon teaspoon cups large SPECKLED CORN BREAD margarine Cooking spray frozen whole-kernel corn -- thawed chopped red bell pepper self-rising yellow cornmeal mix self-rising flour sugar ground red pepper skim milk egg whites -- lightly beaten

Crumble Speckled Corn Bread; set aside. Bake biscuits according to package

directions; let cool. Tear 8 of the biscuits into small pieces; reserve remaining 2 for another use. Combine crumbled corn bread, torn biscuits, sage, poultry seasoning, and pepper in a large bowl; set aside. Preheat oven to 350�. Melt margarine over medium-high heat in a medium nonstick skillet coated with cooking spray. Saut� celery and onion 8 minutes or until tender. Let cool slightly. Add vegetable mixture to dressing mixture, and gently stir in broth and egg whites. Spoon mixture into a 13 � 9-inch baking dish coated with cooking spray. Bake at 350� for 55 minutes. ____________________ To Make Speckled Corn Bread Preheat oven to 400�. Melt margarine over medium-high heat in a nonstick skillet coated with cooking spray. Saut� corn and bell pepper 8 minutes or until corn is lightly browned and pepper is tender; stir frequently. Let cool. Combine vegetable mixture, cornmeal mix, flour, sugar, and ground red pepper in a large bowl; add milk and egg whites, stirring until moist. Pour batter into a 9inch round cake pan coated with cooking spray. Bake at 400� for 30 minutes or until a wooden pick inserted in center comes out clean. Remove from pan; let cool completely on a wire rack. Yield: 12 servings Serving Size: 1 wedge Source: "Cooking Light, December 1996, p.92" Copyright: "� Cooking Light" T(Baking Time): "0:55" - - - - - - - - - - - - - - - - - - Per serving: 260 Calories (kcal); 7g Total Fat; (23% calories from fat); 13g Protein; 42g Carbohydrate; 1mg Cholesterol; 762mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2130706543 450 1302 0 1091 0 2130706543 0 0 0 0 0 0 0 3477 0 4885 0 0 0 0 0 0 * Exported from MasterCook * Southern France Spice Mix Recipe By Serving Size Categories : : 0 Preparation Time :0:00 : Dec '96

Miscellaneous

Amount -------1 1 1 1/2 1/2 1/4

Measure -----------teaspoon teaspoon teaspoon teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------dried oregano -- crushed dried marjoram -- crushed rubbed sage dried rosemary -- crushed dried basil -- crushed ground bay leaf

Combine ingredients; stir (store in an airtight container). Source: "Cooking Light, December 1996, p.190" Copyright: "� Cooking Light" Yield: "4 teaspoons" - - - - - - - - - - - - - - - - - - Per serving: 12 Calories (kcal); trace Total Fat; (22% calories from fat); trace Protein; 3g Carbohydrate; 0mg Cholesterol; 1mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 1302 0 0 0 * Exported from MasterCook * Spanakopita Recipe By Serving Size Categories Amount -------1/4 1 1 oil 2 1/2 2 2 1 1/4 1/8 4 8 : : 8 Preparation Time :0:00 : Miscellaneous

Oct '96

Measure Ingredient -- Preparation Method ------------ -------------------------------cup water (10-ounce) package frozen chopped spinach ounce chopped sun-dried tomatoes (about 12) -- packed without teaspoons cup cups tablespoon teaspoon teaspoon ounces sheets olive oil chopped onion garlic cloves -- minced cooked basmati rice minced fresh oregano freshly ground pepper salt Feta cheese -- crumbled frozen phyllo dough -- thawed Butter-flavored cooking spray

Preheat oven to 350�.

Combine first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat to medium, and cook 10 minutes. Place spinach mixture in a colander, pressing with the back of a spoon until barely moist. Set aside. Heat oil in pan over medium-high heat. Add onion and garlic, and saut� 3 minutes. Remove from heat. Add spinach mixture, rice, oregano, pepper, salt, and cheese, stirring until well-blended. Set aside. Place 1 phyllo sheet on work surface (cover remaining dough to keep from drying); lightly coat with cooking spray. Working with 1 phyllo sheet at a time, coat the remaining 7 phyllo sheets with cooking spray, placing one on top of the other. Place a sheet of plastic wrap over phyllo, pressing gently to seal sheets together; discard plastic wrap. Spoon spinach mixture along 1 long edge of phyllo, leaving a 2-inch border. Fold over the short edges of phyllo to cover 2 inches of spinach mixture on each end. Starting at long edge with 2-inch border, roll up jelly-roll fashion. (Do not roll tightly, or strudel may split.) Place strudel, seam side down, on a jelly-roll pan coated with cooking spray. Score diagonal slits into top of strudel using a sharp knife. Lightly spray strudel with cooking spray. Bake strudel at 350� for 35 minutes or until golden brown. Serve warm. Source: "Cooking Light, October 1996, p.129" Copyright: "� Cooking Light" T(Baking Time): "0:35" - - - - - - - - - - - - - - - - - - Per serving: 182 Calories (kcal); 6g Total Fat; (28% calories from fat); 6g Protein; 27g Carbohydrate; 13mg Cholesterol; 385mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Serving Ideas : Serve as a first course or an entr�e. Nutr. Assoc. : 0 0 1447 0 0 0 0 0 0 0 0 0 2130706543 * Exported from MasterCook * Spiced Figs in Red Wine Recipe By Serving Size Categories Amount -------1/3 1 2 : : 2 Preparation Time :0:00 : Dec '96

Fruit

Measure -----------cup cup tablespoons

Ingredient -- Preparation Method -------------------------------sugar dry red wine fresh lemon juice

1 3 3 1 1 1/2

tablespoon teaspoon

1/2

cup

honey vanilla dried figs -- halved black peppercorns (4-inch) rosemary sprig (3-inch) thyme sprig vanilla fat-free frozen yogurt Rosemary sprig (optional)

Combine first 9 ingredients in a small heavy saucepan. Bring to a boil; cook 25 minutes or until reduced to 1/2 cup. Discard peppercorns, rosemary sprigs, and thyme sprigs. Spoon 1/4 cup sauce onto a dessert plate, and reserve remaining sauce for another use. Arrange figs and yogurt on top of sauce. Garnish with a fresh rosemary sprig, if desired. Source: "Cooking Light, December 1996, p.160" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 377 Calories (kcal); 1g Total Fat; (2% calories from fat); 3g Protein; 77g Carbohydrate; 0mg Cholesterol; 111mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 3 1/2 Other Carbohydrates NOTES : Poach figs and make syrup up to two days ahead; cover and chill. If you want just a hint of flavor, take the rosemary sprig out of the wine mixture after 10 minutes. The longer it stays in the liquid, the stronger the rosemary flavor. Serve the remaining wine sauce over pound cake. Nutr. Assoc. : 0 0 0 0 0 3115 4437 4784 1492 26479 2130706543 * Exported from MasterCook * Spiced Winter Fruit Recipe By Serving Size Categories Amount -------2 1/3 1/3 3 7 1 1 : : 8 Preparation Time :0:00 : Appetizers Fruit

Dec '96

Measure -----------large cup cup tablespoons cup

Ingredient -- Preparation Method -------------------------------pink grapefruit small pitted prunes dried figs -- cut into quarters light brown sugar whole cloves (3-inch) cinnamon stick seedless red grapes -- halved

Peel and section grapefruit over a bowl; squeeze membranes to extract juice. Set sections aside; reserve juice and add water to equal 1 1/4 cups. Combine juice mixture, prunes, figs, sugar, cloves, and cinnamon in a medium saucepan; bring to a boil. Reduce heat; simmer 15 minutes, stirring occasionally. Remove from heat; let cool. Discard cloves and cinnamon stick. Stir in grapefruit sections and grapes. Serving Size: 1/2 cup Source: "Cooking Light, December 1996, p.102" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 106 Calories (kcal); 1g Total Fat; (10% calories from fat); 1g Protein; 26g Carbohydrate; 0mg Cholesterol; 19mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : To section grapefruit, hold peeled fruit in one hand. Starting at the top of the fruit, slip a paring knife into the section, keeping close to the membrane. Cut section out by running knife down the length of section and into the fruit, cutting as close to membrane as possible. Nutr. Assoc. : 0 4634 3115 0 2719 2705 4881 * Exported from MasterCook * Spicy Hash Browns Recipe By Serving Size Categories Amount -------2 1 3/4 1/2 1/4 1/8 6 1/2 : : 5 Preparation Time :0:00 : Oct '96

Vegetables

Measure -----------tablespoons teaspoon teaspoon teaspoon teaspoon teaspoon cups

Ingredient -- Preparation Method -------------------------------olive oil paprika chili powder salt ground red pepper black pepper diced baking potato (about 2 1/2 pounds) Cooking spray

Preheat oven to 400�. Combine first 6 ingredients in a large bowl; stir well. Add potatoes; stir well to coat. Place potatoes in a single layer on a cookie sheet coated with cooking spray. Bake at 400� for 30 minutes or until browned. Serving Size: about 1 cup Source:

"Cooking Light, October 1996, p.116" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 205 Calories (kcal); 6g Total Fat; (24% calories from fat); 4g Protein; 36g Carbohydrate; 0mg Cholesterol; 229mg Sodium Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 421 2130706543 * Exported from MasterCook * Stovetop "Baked Beans" Recipe By Serving Size Categories Amount -------1 1 1/4 3/4 2 1 1/4 1/4 2 2 2 1 1 : : 8 Preparation Time :0:15 : Beans Vegetables

July/ Aug '96

Measure -----------tablespoon cups cup

Ingredient -- Preparation Method -------------------------------margarine chopped onion chopped green bell pepper garlic cloves -- minced cup reduced-calorie ketchup cup firmly packed brown sugar cup maple syrup tablespoons Worcestershire sauce teaspoons barbecue smoke seasoning (such as Hickory Liquid Smoke) teaspoons prepared mustard (16-ounce) can red beans -- drained (15.8-ounce) can Great Northern beans -- drained

Melt margarine in a medium sauce-pan over medium-high heat. Add onion, bell pepper, and garlic; saut� 4 minutes. Stir in ketchup and remaining ingredients; bring to a boil. Reduce heat; simmer 15 minutes, stirring occasionally. Serving Size: 1/2 cup Source: "Cooking Light, July/August 1996, p.128" Copyright: "� Cooking Light" T(Cooking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 211 Calories (kcal); 2g Total Fat; (8% calories from fat); 8g

Protein; 42g Carbohydrate; trace Cholesterol; 494mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 26431 0 0 0 3962 0 1236 3564 * Exported from MasterCook * Stuffed Figs with Marsala Recipe By Serving Size Categories Amount -------1 1/4 2 12 3 1/4 1 : : 4 Preparation Time :0:00 : Desserts

Sept '96

Measure -----------cup cup tablespoons ounces cup tablespoon

Ingredient -- Preparation Method -------------------------------sweet Marsala orange juice sugar dried Calimyrna figs Neufch�tel cheese (about 1/3 cup) -- softened (1 ounce) grated fresh Parmesan cheese chopped pine nuts Orange rind curls (optional) Mint sprigs (optional) Pine nuts (optional)

Combine first 4 ingredients in a small saucepan; bring to a boil. Remove from heat; cover and let stand 15 minutes. Remove figs from pan with a slotted spoon; set aside, and keep warm. Bring Marsala mixture to a boil; cook 10 minutes or until reduced to 1/4 cup. Combine cheeses and chopped pine nuts in a small bowl; stir until well- blended. Cut each fig to, but not through, stem end. Stuff about 1 1/2 teaspoons cheese mixture into center of each fig. Spoon 1 tablespoon Marsala sauce onto each dessert plate; arrange 3 stuffed figs on top of sauce. Garnish with orange rind curls, mint sprigs, and pine nuts, if desired. Source: "Cooking Light, September 1996, p.79" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 307 Calories (kcal); 8g Total Fat; (25% calories from fat); 7g Protein; 47g Carbohydrate; 20mg Cholesterol; 188mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 2 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 4106 1006 0 3280 947 20086 4489 2130706543 2130706543 2130706543

* Exported from MasterCook * Summer Corn-and-Arugula Salad Recipe By Serving Size Categories Amount -------3 1 1 1/4 1/8 4 2 2 2 1/2 1/3 : : 8 Preparation Time :0:00 : July/ Aug '96

Salads

Measure -----------tablespoons tablespoon tablespoon teaspoon teaspoon cups cups cups cups cup cup

Ingredient -- Preparation Method -------------------------------balsamic vinegar olive oil water pepper salt fresh corn kernels (about 8 ears) diced cucumber halved cherry tomatoes coarsely chopped trimmed arugula (2 ounces) diced part-skim Mozzarella cheese chopped fresh basil

Combine first 5 ingredients in a large bowl; stir well. Add remaining ingredients; toss gently. Serve at room temperature or chilled. Serving Size: 1 cup Source: "Cooking Light, July/August 1996, p.79" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 121 Calories (kcal); 4g Total Fat; (24% calories from fat); 5g Protein; 20g Carbohydrate; 4mg Cholesterol; 78mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : This salad can be served at room temperature or chilled. It's especially good paired with grilled pork or a simple pasta dish. If you make it ahead of time, be sure to toss it just before serving. Nutr. Assoc. : 0 0 0 0 0 3357 3010 0 49 921 0 * Exported from MasterCook * Summer-Garden Frittata Recipe By Serving Size Categories Amount -------: : 2 Preparation Time :0:00 : Sept '96

Vegetarian Main Dishes

Measure ------------

Ingredient -- Preparation Method --------------------------------

1 2 2 1 1 1/4 1/4 5 1 2 3 2 1/2 1/2

cup tablespoons teaspoons tablespoon cup teaspoon teaspoon large teaspoons cup cups cup

chopped tomato chopped fresh basil OR dried basil balsamic vinegar cooked small seashell macaroni (about 1/2 uncooked) salt pepper egg whites -- lightly beaten egg yolk -- lightly beaten reduced-calorie margarine Cooking spray chopped onion garlic cloves -- minced diced zucchini (2 ounces) shredded part-skim Mozzarella cheese

Preheat oven to 450�. Combine first 3 ingredients in a small bowl; stir well. Set aside. Combine macaroni and next 4 ingredients (macaroni though egg yolk) in a medium bowl; stir well. Set aside. Melt margarine over medium heat in a 10-inch nonstick skillet coated with cooking spray. Add onion and garlic; saut� 4 minutes. Add zucchini; saut� 5 minutes. Stir in macaroni mixture; spread evenly in bottom of skillet. Cook over medium-low heat 5 minutes or until almost set. Wrap handle of skillet with foil; place skillet in oven, and bake at 450� for 5 minutes or until almost set. Sprinkle with cheese; bake an additional minute or until cheese melts. Top each serving with 1/2 cup tomato mixture. Source: "Cooking Light, September 1996, p.135" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 327 Calories (kcal); 10g Total Fat; (28% calories from fat); 24g Protein; 35g Carbohydrate; 122mg Cholesterol; 617mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Substitute 3/4 cup egg substitute for 5 egg whites and 1 egg yolk, if desired. Nutr. Assoc. : 0 26049 0 2130706543 0 2829 0 0 3231 0 0 0 0 0 5663 921 * Exported from MasterCook * Sweet Apple-and-Chestnut Saut� Recipe By Serving Size Categories : : 3 Preparation Time :0:00 : Dec '96

Side Dish

Vegetables Amount -------1 1 1/2 3/4 1 1 1/4 Measure -----------tablespoon cups cup cup large cup Ingredient -- Preparation Method -------------------------------margarine diced onion thinly sliced celery cooked, shelled, and coarsely chopped chestnuts (about 1 pound in shells) Granny Smith apple -- peeled and cut into 16 wedges maple syrup Thyme sprigs (optional)

Melt the margarine in a large non-stick skillet over medium heat. Add the onion and celery, and saut� 4 minutes. Add chopped chestnuts and apple wedges, and saut� 8 minutes. Add maple syrup, and saut� 1 minute. Garnish with thyme sprigs, if desired. Serving Size: 1 cup Source: "Cooking Light, December 1996, p.148" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 275 Calories (kcal); 5g Total Fat; (16% calories from fat); 3g Protein; 56g Carbohydrate; 0mg Cholesterol; 77mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 1 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 20195 4744 0 0 2130706543 * Exported from MasterCook * Sweet Corn-and-Hazelnut Spoon Bread Recipe By Serving Size Categories Amount -------1/4 1 2 2 1 1/4 2 1 1/2 2 2 4 : : 6 Preparation Time :0:00 : Breads

July/ Aug '96

Measure -----------cup cup cups cups cups tablespoons tablespoon teaspoon teaspoons

Ingredient -- Preparation Method -------------------------------hazelnuts yellow cornmeal boiling water fresh corn kernels (about 4 ears) -- divided 2% low-fat milk margarine -- melted sugar salt egg yolks baking powder egg whites (at room temperature)

Cooking spray Preheat oven to 350�. Place hazelnuts on a baking sheet. Bake at 350� for 15 minutes, stirring once. Turn nuts out onto a towel. Roll up towel; rub off skins. Place nuts in a food processor; process until ground. Spoon into a bowl; set aside. Place cornmeal in a large bowl. Gradually add boiling water, stirring with a whisk until blended. Let stand 10 minutes. Place 1 cup corn and next 5 ingredients (corn through egg yolks) in a food processor; process until smooth, scraping sides of processor bowl once. Add corn pur�e mixture to cornmeal mixture. Stir in hazelnuts, remaining 1 cup corn, and baking powder; set aside. Beat egg whites at high speed of a mixer just until stiff peaks form. Gently fold egg whites into cornmeal mixture. Spoon mixture into a 2-quart baking dish coated with cooking spray. Bake at 350� for 30 minutes or until puffy and lightly browned. Serving Size: 1 cup Source: "Cooking Light, July/August 1996, p.77" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 268 Calories (kcal); 11g Total Fat; (35% calories from fat); 9g Protein; 35g Carbohydrate; 75mg Cholesterol; 454mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates NOTES : Some of the fresh corn for this creamy side dish is pur�ed and stirred into the batter, enhancing the corn flavor. Nutr. Assoc. : 0 0 0 3357 0 0 0 0 0 0 533 0 * Exported from MasterCook * Sweet Corn-Bourbon Ice Cream Recipe By Serving Size Categories Amount -------4 4 2 1 3 : : 12 Preparation Time :0:00 : Desserts

July/ Aug '96

Measure -----------cups cups cup tablespoons

Ingredient -- Preparation Method -------------------------------2% low-fat milk fresh corn kernels (about 8 ears) eggs sugar bourbon

2

teaspoons

vanilla extract

Combine milk and corn in a large saucepan; bring to a simmer, and cook 1 minute. Place half of corn mixture in a blender; process until smooth. Press pur�ed corn mixture through a sieve into a large bowl; discard solids. Repeat procedure with remaining corn mixture. Set corn-milk mixture aside. Place eggs in a medium bowl; stir well with a whisk. Gradually add corn-milk mixture to eggs, stirring constantly with whisk. Return corn-milk mixture to pan. Place over medium heat; cook 1 minute, stirring constantly. Remove from heat; add sugar, bourbon, and vanilla, stirring until sugar dissolves. Pour into a bowl; cover and chill completely. Pour mixture into the freezer can of an ice cream freezer; freeze according to manufacturer's instructions. Spoon into a freezer-safe container; cover and freeze 2 hours or until firm. Serving Size: 1/2 cup Description: "Corn for dessert? Why not? This ice cream gets its kick from bourbon�a well-known derivative of corn." Source: "Cooking Light, July/August 1996, p.78" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 175 Calories (kcal); 3g Total Fat; (14% calories from fat); 5g Protein; 32g Carbohydrate; 37mg Cholesterol; 52mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 3357 0 0 0 0 * Exported from MasterCook * Sweet Potato Cakes Recipe By Serving Size Categories Amount -------4 1 1/4 1/8 1/8 1 : : 6 Preparation Time :0:00 : Dec '96 Vegetables

Miscellaneous

Measure -----------cups cup teaspoon teaspoon teaspoon Dash large

Ingredient -- Preparation Method -------------------------------shredded peeled sweet potato (about 1 pound) all-purpose flour instant minced onion salt pepper ground nutmeg egg -- lightly beaten Cooking spray

Combine all ingredients except cooking spray in a bowl; stir well. Coat a nonstick griddle or large nonstick skillet with cooking spray. Spoon about 1/4 cup mixture onto hot griddle or skillet; flatten slightly with a spatula. Cook 4 minutes on each side or until golden brown. Serving Size: 2 cakes Source: "Cooking Light, December 1996, p.116" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 123 Calories (kcal); 1g Total Fat; (7% calories from fat); 3g Protein; 26g Carbohydrate; 31mg Cholesterol; 65mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Serve with our Homemade Applesauce. Nutr. Assoc. : 5212 0 20220 0 0 0 0 0 * Exported from MasterCook * Sweet Potato Minestrone with Turkey Sausage Recipe By Serving Size Categories : : 7 Preparation Time :0:00 : Sept '96 Vegetables

Soups And Stews

Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 pound smoked turkey sausage -- cut into 1/4-inch slices 1 cup diced onion 1 cup diced carrot 3/4 cup thinly sliced celery 3 cups water 2 cups diced peeled sweet potato 1 teaspoon dried oregano 1/2 teaspoon coarsely ground pepper 1/4 teaspoon salt 2 (14 1/2-ounce) cans no-salt-added whole tomatoes -- undrained and coarsely chopped 1 (15-ounce) can Great Northern beans -- rinsed and drained 8 cups coarsely chopped spinach Combine first 4 ingredients in a Dutch oven over medium-high heat; saut� 7 minutes or until sausage is browned. Add water and next 6 ingredients (water through beans). Bring to a boil; cover, reduce heat, and simmer 30 minutes or until vegetables are tender. Stir in spinach; cook an additional 2 minutes. Serving Size: 1 1/2 cups

Source: "Cooking Light, September 1996, p.90" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 236 Calories (kcal); 7g Total Fat; (25% calories from fat); 13g Protein; 33g Carbohydrate; 26mg Cholesterol; 362mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 579 0 0 20195 0 5212 0 0 0 20120 3564 2687 * Exported from MasterCook * Sweet Potato, Carrot, and Apple Gratin Recipe By Serving Size Categories Amount -------4 4 2 1 1/2 1/3 1/4 2 1 1/4 1/4 3/4 3/4 : : 6 Preparation Time :0:00 : Sept '96 Vegetables

Side Dish

Measure -----------cups cups cups cups cup cup tablespoons teaspoon teaspoon teaspoon cup cup

Ingredient -- Preparation Method -------------------------------water cubed peeled sweet potato (1/2-inch cubes) thinly sliced carrot diced peeled Granny Smith apple orange juice dried cranberries brown sugar grated peeled fresh ginger salt pepper Cooking spray (3 ounces) shredded Fontina cheese OR (3 ounces) shredded Cheddar cheese

Preheat oven to 375�. Combine first 3 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 4 minutes or until vegetables are tender. Drain well. Combine sweet potato mixture, apple, and next 6 ingredients (apple through pepper) in a large bowl; toss gently. Spoon into a 6-cup gratin dish coated with cooking spray; bake at 375� for 25 minutes. Sprinkle with cheese; bake an additional 10 minutes or until cheese is golden brown. Serving Size: 1 cup Description: "Flavored with orange juice and ginger, this gratin makes a perfect accompaniment for a main dish of pork or ham."

Source: "Cooking Light, September 1996, p.92" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 200 Calories (kcal); 5g Total Fat; (20% calories from fat); 5g Protein; 35g Carbohydrate; 16mg Cholesterol; 229mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 5212 497 26658 1006 26507 210 20083 0 0 0 588 0 2130706543 * Exported from MasterCook * Sweet Potato-Apple Bake Recipe By Serving Size Categories : : 8 Preparation Time :0:10 : Appetizers Fruit

Dec '96 Vegetables

Amount -------6 3 3 2 1/2

Measure -----------cups cups teaspoon tablespoons tablespoons

Ingredient -- Preparation Method -------------------------------Cooking spray thinly sliced peeled sweet potato (about 2 pounds) sliced peeled Granny Smith apple salt -- divided maple syrup margarine -- melted

Coat a 10-inch square casserole with cooking spray. Arrange 3 cups sweet potato and 1 1/2 cups apple in casserole; sprinkle with 1/4 teaspoon salt. Combine syrup and margarine; stir well. Drizzle half of syrup mixture over potatoes. Repeat procedure with remaining ingredients. Cover with plastic wrap; microwave at HIGH 10 minutes, rotating a half-turn after 5 minutes. Let stand, covered, 5 minutes. Serving Size: 1/2 cup Source: "Cooking Light, December 1996, p.155" Copyright: "� Cooking Light" T(Cooking Time): "0:10" - - - - - - - - - - - - - - - - - - Per serving: 168 Calories (kcal); 3g Total Fat; (16% calories from fat); 2g Protein; 34g Carbohydrate; 0mg Cholesterol; 181mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates

Nutr. Assoc. : 0 5212 3545 0 0 0 * Exported from MasterCook * Tangerine Sweet Potatoes Recipe By Serving Size Categories Amount -------9 8 2/3 1 2 1/2 cup tablespoon cup tablespoons : : 12 Preparation Time :0:00 : Dec '96 Vegetables

Side Dish

Measure -----------cups

Ingredient -- Preparation Method -------------------------------thinly sliced peeled sweet potatoes (about 2 1/2 pounds) lemon slices Cooking spray firmly packed brown sugar grated tangerine or orange rind fresh tangerine or orange juice margarine -- melted

Preheat oven to 400�. Arrange sweet potatoes and lemon slices in a 13 � 9-inch baking dish coated with cooking spray. Combine remaining ingredients. Drizzle sugar mixture over potatoes; cover with foil. Bake at 400� for 35 minutes. Uncover, stir well, and bake an additional 30 minutes. Serving Size: 1/2 cup Source: "Cooking Light, December 1996, p.95" Copyright: "� Cooking Light" T(Baking Time): "1:05" - - - - - - - - - - - - - - - - - - Per serving: 173 Calories (kcal); 2g Total Fat; (11% calories from fat); 2g Protein; 38g Carbohydrate; 0mg Cholesterol; 40mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 5212 3903 0 0 20141 5250 0 * Exported from MasterCook * Tangy Beet-and-Chestnut Combo Recipe By Serving Size : : 3 Preparation Time :0:00

Categories Amount -------2 1/4 4 1/4 2 1

: Dec '96 Vegetables

Side Dish

Measure Ingredient -- Preparation Method ------------ -------------------------------(10 1/2 ounce) cans low-salt chicken broth teaspoon salt cups chopped peeled beets cup balsamic vinegar tablespoons brown sugar cup cooked, shelled, and quartered chestnuts (about 1 pound in shells)

Bring chicken broth and salt to a boil in a large nonstick skillet; add beets, vinegar, and brown sugar, stirring well. Cover, reduce heat, and simmer 30 minutes. Uncover; cook 10 minutes or until beets are tender. Stir in chestnuts; cook until thoroughly heated. Serving Size: 1 cup Source: "Cooking Light, December 1996, p.146" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 244 Calories (kcal); 3g Total Fat; (10% calories from fat); 13g Protein; 51g Carbohydrate; 0mg Cholesterol; 355mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 2231 0 0 4744 0 * Exported from MasterCook * Tex-Mex Bean Frittata Recipe By Serving Size Categories Amount -------1/3 3 1 1/2 4 1 1 3 1/2 : : 2 Preparation Time :0:00 : Sept '96

Vegetarian Main Dishes

Measure Ingredient -- Preparation Method ------------ -------------------------------cup thinly sliced green onions tablespoons canned chopped green chiles teaspoon chili powder teaspoon ground cumin large egg whites -- lightly beaten large egg yolk -- lightly beaten (15-ounce) can no-salt-added black beans -- rinsed and drained Cooking spray garlic cloves -- minced cup (2 ounces) shredded Monterey Jack cheese

2 2 1

tablespoons tablespoons tablespoon

with jalape�o peppers fat-free sour cream salsa chopped fresh cilantro

Preheat oven to 450�. Combine first 7 ingredients in a bowl; stir well. Set aside. Coat a 10-inch nonstick skillet with cooking spray; place over medium heat until hot. Add garlic; saut� 1 minute. Stir in bean mixture; spread evenly in bottom of skillet. Cook over medium-low heat 5 minutes or until almost set. Wrap handle of skillet with foil; place skillet in oven, and bake at 450� for 5 minutes or until set. Sprinkle with cheese; bake an additional minute or until cheese melts. Top each serving with sour cream and salsa; sprinkle with cilantro. Source: "Cooking Light, September 1996, p.136" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 389 Calories (kcal); 14g Total Fat; (31% calories from fat); 29g Protein; 37g Carbohydrate; 138mg Cholesterol; 1345mg Sodium Food Exchanges: 2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Substitute 2/3 cup egg substitute for 4 egg whites and 1 egg yolk, if desired. Nutr. Assoc. : 0 907 0 0 3231 0 578 0 620 3783 25082 0 0 * Exported from MasterCook * Thin Fudgy Chocolate Strippers Recipe By Serving Size Categories Amount -------1 1/2 1/3 1/2 1/4 1 3 1 2 1 1 1 : : 36 Preparation Time :0:00 : Baked

Dec '96

Measure -----------cups cup teaspoon teaspoon cup tablespoons teaspoon

Ingredient -- Preparation Method -------------------------------all-purpose flour unsweetened cocoa baking soda salt sugar stick margarine -- softened instant espresso granules OR teaspoons instant coffee granules teaspoon vanilla extract (2 1/2 ounce) jar prune baby food large egg Cooking spray

1 1

(1-ounce) square semisweet chocolate -- chopped (1-ounce) square white baking chocolate (such as Baker's white baking chocolate) -- chopped

Preheat oven to 350�. Combine first 4 ingredients in a bowl; stir well. Combine sugar and next 5 ingredients (sugar through egg) in a large bowl; beat at high speed of a mixer for 2 minutes; stir in dry ingredients (dough will be thick). Spoon dough into a 15 � 10-inch jelly-roll pan coated with cooking spray (dough will be spread thin). Bake at 350� for 13 minutes. (Do not overcook.) Let cool completely in pan. Cut into 36 bars. Place bars on wax paper. Place semisweet chocolate in a heavy-duty zip-top plastic bag; place white chocolate in a heavy-duty zip-top plastic bag. Microwave both bags at MEDIUM-LOW (30% power) for 1 minute or until chocolate is melted. Knead bags until smooth. Snip a tiny hole in corner of each bag; drizzle chocolates over bars. Let bars stand until drizzle hardens. Serving Size: 1 bar Source: "Cooking Light, December 1996, p.106" Copyright: "� Cooking Light" Yield: "3 dozen" - - - - - - - - - - - - - - - - - - Per serving: 64 Calories (kcal); 2g Total Fat; (23% calories from fat); 1g Protein; 11g Carbohydrate; 5mg Cholesterol; 47mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : Make a day in advance, and store in an airtight container. Drizzle melted chocolates onto the bars the day of the party. Nutr. Assoc. : 0 0 0 0 0 0 2130706543 0 2130706543 0 27157 0 0 0 5735 0 * Exported from MasterCook * Three-Greens Salad with Garbanzos Recipe By Serving Size Categories Amount -------4 4 2 2 : : 6 Preparation Time :0:00 : Oct '96

Salads

Measure -----------cups cups cups medium heads

Ingredient -- Preparation Method -------------------------------cooked farfalle (about 3 1/2 cups uncooked bow tie pasta) trimmed arugula thinly sliced radicchio Belgian endive -- quartered and thinly sliced lengthwise

1 6 2 2

1/4 1/4

(19-ounce) can chickpeas (garbanzo beans) -- drained tablespoons balsamic vinegar cup low-salt chicken broth tablespoons extra-virgin olive oil cup finely chopped fresh flat-leaf parsley ounces shaved Parmigiano-Reggiano cheese

Combine first 5 ingredients in a large bowl; toss well. Combine vinegar, broth, and oil; stir well with a whisk. Pour over pasta mixture; toss gently to coat. Sprinkle with parsley and cheese. Serving Size: 2 cups Source: "Cooking Light, October 1996, p.80" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 361 Calories (kcal); 10g Total Fat; (23% calories from fat); 16g Protein; 55g Carbohydrate; 7mg Cholesterol; 493mg Sodium Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2845 49 1221 27098 2603 0 0 0 20067 3562 * Exported from MasterCook * Tuna Melt Recipe By Serving Size Categories Amount -------2 2 1 4 1 2 16 3 4 1/4 : : 4 Preparation Time :0:20 : Oct '96

Sandwiches

Measure -----------medium

1/8

Ingredient -- Preparation Method -------------------------------zucchini (about 7 ounces each) Olive oil-flavored cooking spray teaspoons dried basil teaspoon dried thyme teaspoon pepper (1-ounce) slices multigrain bread -- toasted (9-ounce) can solid white tuna in water -- drained cup light mayonnaise tablespoons finely chopped red onion slices (1/4-inch-thick) plum tomato ounces 1/3-less-fat Swiss OR (3/4-ounce) slices fat-free American cheese

Slice zucchini in half crosswise; then slice into 1/4-inch lengthwise slices. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add half of the zucchini; cook 5 minutes. Turn slices over, sprinkle

with half of the herbs and pepper; cook 5 minutes or until tender. Repeat with remaining zucchini, herbs, and pepper. Divide zucchini slices evenly among toast slices. Combine tuna, mayonnaise, and onion in a small bowl, stir well. Spread 1/2 cup tuna mixture over each zucchini-topped bread slice; top each with 4 tomato slices and 1 cheese slice. Place sandwiches on a baking sheet; broil 2 minutes or until cheese melts. Source: "Cooking Light, October 1996, p.124" Copyright: "� Cooking Light" T(Cooking Time): "0:14" - - - - - - - - - - - - - - - - - - Per serving: 249 Calories (kcal); 6g Total Fat; (21% calories from fat); 26g Protein; 25g Carbohydrate; 32mg Cholesterol; 710mg Sodium Food Exchanges: 1 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 26408 0 0 0 0 4188 5553 0 2679 26369 2130706543 0 891 * Exported from MasterCook * Turkey Burgers Recipe By Serving Size Categories Amount -------1/2 1/4 1 1/2 1 1/2 1/4 1/8 1/8 1 1 2 2 2 2 : : 2 Preparation Time :0:00 : Sandwiches

Sept '96

Measure -----------pound cup tablespoons tablespoon teaspoon teaspoon teaspoon teaspoon Dash tablespoons (1/2-ounce)

Ingredient -- Preparation Method -------------------------------ground turkey Italian-seasoned breadcrumbs finely chopped onion finely chopped fresh parsley chili powder salt dried oregano pepper Worcestershire sauce garlic clove -- minced egg white -- lightly beaten all-purpose flour Cooking spray hamburger buns tomato slices (1/8-inch-thick) red onion slices (1/8-inch)

Combine first 10 ingredients in a bowl; stir well. Add egg white; stir until blended. Divide mixture into 2 equal portions, shaping into 1/2-inch-thick

patties. Dredge patties in flour. Coat a medium nonstick skillet with cooking spray; place over medium heat until hot. Add patties; cook 5 minutes on each side. Serve patties on hamburger buns with tomato and onion. Description: "This burger's perfect for at-home spa days." Source: "Cooking Light, September 1996, p.50" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 307 Calories (kcal); 10g Total Fat; (30% calories from fat); 26g Protein; 27g Carbohydrate; 90mg Cholesterol; 871mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 694 4866 0 0 0 0 0 0 0 0 3231 0 0 3991 258 27187 * Exported from MasterCook * Turkey-Vegetable Sloppy Joes Recipe By Serving Size Categories Amount -------1 1 1 1/2 1 1/4 1 1 3/4 1/2 1/2 4 1 : : 8 Preparation Time :0:09 : Oct '96

Sandwiches

Measure -----------pound cup

Ingredient -- Preparation Method -------------------------------ground turkey chopped onion garlic clove -- minced cup chopped green bell pepper (14 1/2-ounce) can diced tomatoes cup tomato paste tablespoon prepared mustard teaspoon chili powder teaspoon ground cumin teaspoon salt teaspoon black pepper (2-ounce) kaiser rolls or hamburger buns -- split cup (4 ounces) shredded reduced-fat sharp Cheddar cheese

Cook turkey, onion, and garlic in a large nonstick skillet over high heat until browned, stirring to crumble. Stir in bell pepper and next 7 ingredients (bell pepper through black pepper). Bring to a boil; cover, reduce heat, and simmer 10 minutes. Spoon 1/2 cup turkey mixture onto each roll half; top each with 2 tablespoons cheese.

Source: "Cooking Light, October 1996, p.126" Copyright: "� Cooking Light" T(Cooking Time): "0:15" - - - - - - - - - - - - - - - - - - Per serving: 224 Calories (kcal); 7g Total Fat; (30% calories from fat); 17g Protein; 22g Carbohydrate; 48mg Cholesterol; 636mg Sodium Food Exchanges: 1 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 694 0 0 0 219 0 0 0 0 0 0 713 26495 * Exported from MasterCook * Uptown Roasted Pepper Grills Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : Grilling Sandwiches Vegetables

Salad Dressings Sept '96

Amount -------2 2 1 1 1 1 1/4 1/8 2 2 1 12 4 1 4

Measure -----------medium medium

Ingredient -- Preparation Method -------------------------------zucchini -- cut lengthwise into 1/4-inch-thick slices yellow squash -- cut lengthwise into 1/4-inch-thick slices Cooking spray tablespoon chopped fresh oregano OR teaspoon dried oregano tablespoon chopped fresh basil OR teaspoon dried basil teaspoon pepper -- divided teaspoon salt pounds red bell peppers (about 4 large) -- roasted and peeled (2 1/2-ounce) submarine rolls garlic clove -- halved medium basil leaves teaspoons red wine vinegar teaspoon extra-virgin olive oil (1-ounce) presliced part-skim Mozzarella cheese slices Basil sprigs (optional)

Combine zucchini and yellow squash in a large bowl; lightly coat with cooking spray, and toss well to coat. Sprinkle oregano, basil, 1/8 teaspoon pepper, and salt over squash mixture; toss well to coat. Arrange zucchini and squash slices in a single layer on a baking sheet coated with cooking spray. Broil 3 minutes or until tender and browned. Cut roasted bell peppers into 1-inch-thick strips, and set aside. Cut submarine

rolls in half lengthwise. Rub cut sides of garlic over cut sides of rolls. Place rolls, cut sides up, on baking sheet. Divide bell pepper strips, zucchini, yellow squash, and basil leaves evenly on roll bottoms. Drizzle vinegar and oil evenly over sandwiches, and sprinkle with remaining 1/8 teaspoon pepper. Place 1 Mozzarella cheese slice over each sandwich, and broil 2 minutes or until cheese melts. Garnish with basil sprigs, if desired. Serving Size: 1 sandwich Description: "This open-faced sandwich is easiest to eat with a knife and fork." Source: "Cooking Light, September 1996, p.120" Copyright: "� Cooking Light" Yield: "4 sandwiches" - - - - - - - - - - - - - - - - - - Per serving: 271 Calories (kcal); 8g Total Fat; (24% calories from fat); 14g Protein; 39g Carbohydrate; 15mg Cholesterol; 424mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 3 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26965 5654 0 0 0 2130706543 0 0 2130706543 0 0 20164 26391 0 3333 0 3261 26930 2130706543 * Exported from MasterCook * Vanilla-Caramel Flan Recipe By Serving Size Categories Amount -------1/3 1 1/2 2 2 1 1/2 1 1 1 : : 6 Preparation Time :0:00 : Baked

Dec '96

Measure -----------cup tablespoon cup large large cups cup tablespoon

Ingredient -- Preparation Method -------------------------------sugar water Cooking spray sugar eggs egg whites 2% low-fat milk evaporated skim milk (6-inch) vanilla bean -- split lengthwise OR vanilla extract Mint sprigs (optional)

Preheat oven to 325�. Combine 1/3 cup sugar and water in a small heavy saucepan over medium-high heat; cook 5 minutes or until golden, stirring occasionally. Immediately pour into 6 (6-

ounce) custard cups coated with cooking spray, tipping quickly until sugar coats bottoms of cups; set aside. Combine 1/2 cup sugar, eggs, and egg whites in a large bowl; stir well with a whisk. Add milks; stir until smooth. Scrape seeds from vanilla bean; stir seeds into milk mixture, reserving bean for another use. Divide mixture evenly among prepared cups. Place cups in a 13 � 9-inch baking dish; add hot water to a depth of 1 inch. Bake at 325� for 1 hour or until knife inserted in center comes out clean. Remove cups from pan; let cool completely on a wire rack. Cover and chill at least 3 hours. Loosen edges of custards with a knife or rubber spatula. Place a dessert plate, upside down, on top of each cup; invert custards onto plates. Drizzle any remaining syrup over custards. Garnish with mint sprigs, if desired. Source: "Cooking Light, December 1996, p.124" Copyright: "� Cooking Light" T(Baking Time): "1:00" - - - - - - - - - - - - - - - - - - Per serving: 205 Calories (kcal); 3g Total Fat; (12% calories from fat); 8g Protein; 36g Carbohydrate; 68mg Cholesterol; 117mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 2 Other Carbohydrates NOTES : Make up to two days ahead, and invert onto serving plates just before serving. Nutr. Assoc. : 0 0 0 0 3218 3231 0 0 2130706543 0 0 2130706543 * Exported from MasterCook * Vegetable Bake Recipe By Serving Size Categories Amount -------1 1 1 2 1/4 1/4 1/4 : : 4 Preparation Time :0:00 : Oct '96

Vegetables

Measure -----------pound medium large teaspoons teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------red potatoes -- quartered (8 small; about 1 pound) yellow squash -- cut into 1-inch pieces (about 1/2 pound) sweet onion -- cut into 1-inch pieces (about 1/2 pound) vegetable oil garlic salt pepper dried parsley flakes

Preheat oven to 350�. Pierce potato quarters with a fork; place in a 9-inch pie plate. Microwave at HIGH 8 minutes or until crisp-tender, stirring every 2 minutes. Combine potato and remaining ingredients in a 13 � 9-inch baking dish; toss well. Bake at 350� for 35

minutes or until tender. Serving Size: 1 cup Source: "Cooking Light, October 1996, p.118" Copyright: "� Cooking Light" T(Baking Time): "0:35" - - - - - - - - - - - - - - - - - - Per serving: 130 Calories (kcal); 3g Total Fat; (16% calories from fat); 3g Protein; 25g Carbohydrate; 0mg Cholesterol; 137mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : After my daughter, Rachel, was born, I couldn't jump back into exercise immediately. So I decided to start with my diet first. This recipe provided a delicious way to eat my vegetables. My vegetarian brother-in-law loves it with vegetable pizza, but it also goes well with beef roast or chicken breasts. �Kris D. Rial, Moyock, N.C. Nutr. Assoc. : 4716 5179 5454 0 0 0 3135 * Exported from MasterCook * Vegetable-and-Cheese Strata Recipe By Serving Size Categories Amount -------1 2 2 1 1 2 3/4 8 1 1/4 1 1/2 1 1/2 1/4 1/4 1 : : 8 Preparation Time :0:00 : Dec '96

Side Dish

Measure -----------teaspoon cups cups cup cup

Ingredient -- Preparation Method -------------------------------olive oil diced zucchini sliced mushrooms diced red bell pepper diced onion garlic cloves -- crushed cup chopped drained canned artichoke hearts cups (1-inch) cubed Italian bread (about 8 ounces) Cooking spray cup (4 ounces) shredded reduced-fat extra-sharp Cheddar cheese cup (1 ounce) grated fresh Parmesan cheese cups egg substitute teaspoon dried Italian seasoning teaspoon dry mustard teaspoon salt teaspoon pepper (12-ounce) can evaporated skim milk Oregano sprigs (optional)

Heat oil in a nonstick skillet over medium-high heat. Add zucchini, mushrooms, bell pepper, onion, and garlic, and saut� vegetable mixture 6 minutes or until tender. Remove from heat. Stir in artichokes, and set aside. Arrange Italian bread cubes in a 13 � 9-inch baking dish coated with cooking spray. Spoon zucchini mixture evenly over bread cubes, and sprinkle mixture with cheeses. Combine egg substitute and remaining ingredients (except oregano sprigs) in a large bowl; stir with a whisk. Pour egg mixture over zucchini mixture. Cover mixture with foil; chill in refrigerator 8 hours. Preheat oven to 325�. Bake strata, covered, 1 hour or until bubbly. Garnish with oregano sprigs, if desired. Source: "Cooking Light, December 1996, p.118" Copyright: "� Cooking Light" T(Baking Time): "1:00" - - - - - - - - - - - - - - - - - - Per serving: 245 Calories (kcal); 4g Total Fat; (15% calories from fat); 17g Protein; 35g Carbohydrate; 7mg Cholesterol; 613mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Buy canned, quartered artichoke hearts because they're less expensive than whole artichoke hearts. Buy presliced mushrooms. Nutr. Assoc. : 0 20189 932 0 0 0 3025 198 0 26148 3562 3220 0 0 0 0 0 2130706543 * Exported from MasterCook * Veggie-Lover's Special Recipe By Serving Size Categories Amount -------4 1 1 8 8 2 : : 4 Preparation Time :0:30 : Oct '96 Vegetables

Sandwiches

Measure Ingredient -- Preparation Method ------------ -------------------------------(1 1/2-ounce) slices multigrain bread -- toasted Hummus Spread (recipe follows) cup alfalfa sprouts cup sliced cucumber slices (1/4-inch-thick) tomato slices (1/4-inch-thick) avocado slices (1/4-inch-thick) red onion -- separated into rings Feta-Dill Dressing (recipe follows) HUMMUS SPREAD

4 1 2 2 1/4

garlic cloves cup coarsely chopped fresh parsley (15-ounce) can no-salt-added chickpeas (garbanzo beans) -- undrained tablespoons lemon juice tablespoons tahini (sesame-seed paste) cup tablespoons tablespoon teaspoon FETA DILL DRESSING plain fat-free yogurt crumbled Feta cheese lemon juice dried dill

2 1

2/3 1/4

Spread each bread slice with 3 tablespoons Hummus Spread. Top each with 1/4 cup sprouts, 1/4 cup cucumber slices, 2 tomato slices, and 2 avocado slices. Top with onion rings. Drizzle each sandwich with 3 tablespoons Feta-Dill Dressing. ____________________ To Make Hummus Spread: Drop garlic and parsley through food chute with food processor on, and process until minced. Add the remaining ingredients, and process until smooth. Yield: 1 1/2 cups Serving Size: 3 tablespoons To Make Feta Dill Dressing: Combine all ingredients in a small bowl; stir well. Cover and chill. Yield: 3/4 cup Serving Size: 3 tablespoons This is also good with lamb or as a topping for sliced tomatoes. Source: "Cooking Light, October 1996, p.124" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 954 Calories (kcal); 70g Total Fat; (61% calories from fat); 23g Protein; 75g Carbohydrate; 5mg Cholesterol; 370mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fruit; 13 1/2 Fat; 0 Other Carbohydrates NOTES : Serve the remaining hummus spread as a tasty snack with baked pita bread wedges. Nutr. Assoc. : 4188 2130706543 0 0 258 26724 27187 2130706543 0 0 2682 26472 0 5243 0 20137 0 0 0 * Exported from MasterCook * Whipped Rutabaga and Apple Recipe By Serving Size Categories Amount : : 8 Preparation Time :0:00 : Oct '96

Vegetables

Measure

Ingredient -- Preparation Method

-------- -----------1 1/2 pounds thinly sliced 2 large 1/2 cup 2 tablespoons 1 tablespoon 1/8 teaspoon Dash

-------------------------------rutabaga (about 1 1/2 pounds; 1 small) -- peeled and Rome apples -- peeled and quartered apple juice thawed orange juice concentrate -- undiluted honey salt ground nutmeg

Place the rutabaga and apple in a saucepan; add water to pan to a depth of 1 inch. Bring to a boil; cover, reduce heat, and simmer 1 hour or until tender. Drain. Place rutabaga mixture and remaining ingredients in a food processor; process until smooth. Serving Size: 1/2 cup Source: "Cooking Light, October 1996, p.139" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 73 Calories (kcal); trace Total Fat; (3% calories from fat); 1g Protein; 18g Carbohydrate; 0mg Cholesterol; 51mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates Serving Ideas : Serve this side dish with ham, pork chops, or roast chicken. The consistency is similar to that of applesauce. Nutr. Assoc. : 1292 26146 0 1007 0 0 0 * Exported from MasterCook * Zesty Zucchini Cubes Recipe By Serving Size Categories Amount -------1/4 1/4 1/4 1 1 1 1/2 1/2 1/4 1 : : 8 Preparation Time :0:00 : Oct '96

Vegetables

Measure -----------cup cup cup tablespoon tablespoon tablespoon teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------red wine vinegar dry red wine honey chopped red onion Worcestershire sauce olive oil chili powder ground cumin ground red pepper garlic clove -- minced

4

cups

diced zucchini

Combine the first 10 ingredients in a microwave-safe bowl, and stir well. Microwave at HIGH 2 minutes or until mixture is hot; stir in zucchini. Cover; marinate in refrigerator at least 1 hour. Drain and serve. Serving Size: 1/2 cup Source: "Cooking Light, October 1996, p.119" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 66 Calories (kcal); 2g Total Fat; (24% calories from fat); 1g Protein; 12g Carbohydrate; 0mg Cholesterol; 27mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : By itself, zucchini is bland but this recipe proves that it is a good flavor-carrier. I serve this dish with something plain-tasting, such as roast chicken or broiled fish. �Roxanne Chan, Albany, Calif. Nutr. Assoc. : 0 0 0 2679 0 0 0 0 0 0 5663