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* Exported from MasterCook *

"Pump It Up" Grilled Chicken with Papaya-Jalape�o Coulis

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Oct '97 Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 cups cubed peeled papaya
2 tablespoons lime juice
1 tablespoon water
1/4 cup chopped fresh cilantro
2 teaspoons minced seeded red jalape�o pepper
1/4 teaspoon salt -- divided
1/4 teaspoon pepper -- divided
1 tablespoon lime juice
4 (4-ounce) skinned boned chicken breast halves
1/4 pound red potato -- 16-1/4-inch-thick slices
Cooking spray
1 head radicchio -- cut lengthwise into 1/4 inch slices
8 green onions

Place first 3 ingredients in a blender; process until smooth. Pour into a bowl;
stir in cilantro, jalape�o, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Set coulis
aside.

Drizzle 1 tablespoon lime juice over chicken. Sprinkle 1/8 teaspoon salt and 1/8
teaspoon pepper over chicken and potato slices. Prepare grill. Place chicken on
grill rack coated with cooking spray, and grill 10 minutes. Turn chicken, and
continue to cook.

Place potato slices on grill rack, and grill 5 minutes. Turn potato slices. Place
radicchio and green onions on grill rack, and grill 3 minutes, turning after 1 1/2
minutes. Remove chicken, potatoes, radicchio, and green onions from grill. Serve
with papaya coulis.

Serving Size: 1 chicken breast half, 4 potato slices, 1 slice radicchio, 2 green
onions, and 1/4 cup papaya coulis

Description:
"Coulis is a French term referring to a thick pur�e or sauce."
Source:
"Cooking Light, October 1997, p.115"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 184 Calories (kcal); 2g Total Fat; (7% calories from fat); 28g
Protein; 14g Carbohydrate; 66mg Cholesterol; 218mg Sodium
Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0
Fat; 0 Other Carbohydrates
Nutr. Assoc. : 3008 0 0 0 20102 0 0 0 4944 4716 0 0 3585

* Exported from MasterCook *

Adobo Tuna

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : August �97 Fish And Shellfish

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup fresh lime juice
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon salt
4 garlic cloves -- minced
4 (6-ounce) tuna steaks (about 1/2 inch thick)
1 teaspoon olive oil
1 teaspoon cracked pepper
Cooking spray
Lime slices (optional)

Combine first 5 ingredients in a large shallow dish; add fish, turning to coat.
Cover and marinate in refrigerator 1 hour, turning fish occasionally.

Preheat broiler. Remove fish from dish, discarding marinade. Brush oil over fish;
sprinkle with pepper. Place fish on broiler pan coated with cooking spray; broil 4
minutes or until medium-rare (do not turn). Garnish with lime slices, if desired.

Serving Size: 1 steak

Description:
"Adobo is a garlic, cumin, and sour-citrus marinade."
Source:
"Cooking Light, August 1997, p.120"
Copyright:
"� Cooking Light"

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Per serving: 268 Calories (kcal); 10g Total Fat; (33% calories from fat); 40g
Protein; 3g Carbohydrate; 65mg Cholesterol; 201mg Sodium
Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Suggested Wine: Sauvignon Blanc

Nutr. Assoc. : 0 0 0 0 620 5328 0 0 2130706543 2130706543

* Exported from MasterCook *

African-Spiced Broccoli-and-Cauliflower Salad


Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : March '97 Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup small broccoli florets
3/4 cup small cauliflower florets
1/2 cup (1/4-inch) diagonally sliced carrot
1/8 teaspoon salt
1/4 teaspoon ground ginger
1/4 teaspoon ground cumin
1/8 teaspoon ground coriander
1/8 teaspoon ground nutmeg
1/8 teaspoon crushed red pepper
3 tablespoons fat-free sour cream
2 teaspoons cider vinegar
1/2 teaspoon honey
2 tablespoons sliced green onions

Steam first 3 ingredients, covered, 2 minutes. Rinse broccoli mixture under cold
water; drain well.

Combine salt and next 5 ingredients (salt through crushed red pepper) in a small
skillet; cook over medium heat 2 minutes or until lightly browned, stirring
constantly.

Combine spice mixture, sour cream, vinegar, and honey in a bowl; stir well. Add
broccoli mixture; toss well to coat. Stir in green onions just before serving.

Serving Size: 1 cup

Source:
"Cooking Light, March 1997, p.156"
Copyright:
"� Cooking Light"

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Per serving: 56 Calories (kcal); trace Total Fat; (4% calories from fat); 4g
Protein; 11g Carbohydrate; 2mg Cholesterol; 180mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2
Other Carbohydrates

NOTES : Toasting the spices in a skillet brings out their sweet and hot flavors.
Nutr. Assoc. : 20011 2512 20024 0 0 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Alsatian Rub

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : July '97 Sauces/Condiments/Marinades
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons plus 1 teaspoon salt-free lemon pepper
1 1/2 tablespoons instant minced onion
1 teaspoon caraway seeds -- crushed
1/2 teaspoon garlic powder
1/2 teaspoon sugar
1/4 teaspoon white pepper
1/2 teaspoon salt

Combine all ingredients.

Serving Size: 1 tablespoon

Source:
"Cooking Light, July 1997, p.76"
Copyright:
"� Cooking Light"
Yield:
"1/4 Cup"

- - - - - - - - - - - - - - - - - - -

Per serving: 21 Calories (kcal); trace Total Fat; (9% calories from fat); 1g
Protein; 5g Carbohydrate; 0mg Cholesterol; 777mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 3899 4289 252 0 0 0 0

* Exported from MasterCook *

Angel Food Cake and Marinated Peaches

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Cakes Desserts
June '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 cups peeled, sliced fresh peaches
1/8 teaspoon ground nutmeg
1/8 teaspoon ground cinnamon
1/4 cup peach schnapps
6 (1 1/2-ounce) slices angel food cake

Combine first 4 ingredients in a bowl; toss lightly. Cover and marinate in


refrigerator 30 minutes to 4 hours. Serve over angel food cake.

Serving Size: 1/2 cup peach mixture and 1 slice cake

Source:
"Cooking Light, June 1997, p.145"
Copyright:
"� Cooking Light"
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Per serving: 146 Calories (kcal); trace Total Fat; (1% calories from fat); 3g
Protein; 34g Carbohydrate; 0mg Cholesterol; 216mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1 1/2
Other Carbohydrates

Nutr. Assoc. : 1068 0 0 0 2051

* Exported from MasterCook *

Anzac Biscuits

Recipe By :
Serving Size : 24 Preparation Time :0:00
Categories : April '97 Baked
Cookies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup regular oats
1 cup all-purpose flour
1 cup packed brown sugar
1/2 cup shredded sweetened coconut
1/2 teaspoon baking soda
1/4 cup stick margarine -- melted
3 tablespoons water
2 tablespoons golden cane syrup (such as Lyle's)
OR
2 tablespoons light-colored corn syrup
Cooking spray

Preheat oven to 325�.

Combine first 5 ingredients in a bowl; stir well. Add margarine, water, and syrup;
stir well. Drop by level tablespoons, 2 inches apart, onto baking sheets coated
with cooking spray. Bake at 325� for 12 minutes or until almost set. Remove from
oven; let stand 2 to 3 minutes or until firm. Remove cookies from baking sheets.
Place on wire racks; let cool completely.

Serving Size: 1 cookie

Description:
"Of Australian origin, these "biscuits" from Sandy Bennett of
Waldport, Oregon, could possibly be the best cookies we've ever made.
The cane syrup imparts a chewy, slightly sticky texture that gives
them a wonderful richness."
Source:
"Cooking Light, April 1997, p.170"
Copyright:
"� Cooking Light"
Yield:
"2 dozen"

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Per serving: 106 Calories (kcal); 3g Total Fat; (24% calories from fat); 2g
Protein; 19g Carbohydrate; 0mg Cholesterol; 54mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates

NOTES : We found these cookies were much better when made with golden cane syrup
such as Lyle's. Cane syrup is thicker and sweeter than corn syrup and can be found
in cans next to the jellies and syrups, or in stores specializing in Caribbean and
Creole goods.
Nutr. Assoc. : 0 0 0 4923 0 0 0 2436 0 2130706543 0

* Exported from MasterCook *

Apple-Cabbage Slaw

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : June '97 Side Dish

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 cups very thinly sliced cabbage
2 cups diced Fuji or Red Delicious apple (about
1-pound)
1/2 cup chopped green onions
1/4 cup chopped fresh flat-leaf parsley
1/2 cup low-fat sour cream
1/4 cup plain fat-free yogurt
2 tablespoons cider vinegar
2 tablespoons brown sugar
1/4 teaspoon salt
1/8 teaspoon pepper
8 thin slices Fuji or Red Delicious apple
1/4 cup lemon juice

Combine first 4 ingredients in a bowl; toss well. Combine sour cream and next 5
ingredients (sour cream through pepper); add to cabbage mixture, stirring to coat.

Combine apple slices and lemon juice. Drain apple; discard juice. Arrange apple
slices around salad.

Serving Size: 1 cup salad and 2 apple slices

Source:
"Cooking Light, June 1997, p.177"
Copyright:
"� Cooking Light"

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Per serving: 159 Calories (kcal); 2g Total Fat; (10% calories from fat); 4g
Protein; 34g Carbohydrate; 6mg Cholesterol; 197mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1 1/2 Fruit; 1/2 Fat;
1/2 Other Carbohydrates
Nutr. Assoc. : 4920 26658 0 20067 4055 20137 0 0 0 0 431 0

* Exported from MasterCook *

Apple-Glazed Carrots with Bacon

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Nov/ Dec '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 bacon slices
1 cup chopped onion
2 (16-ounce) packages baby carrots
1 1/2 cups apple cider
1/4 cup packed brown sugar
1/4 teaspoon ground red pepper
2 tablespoons chopped chives

Cook bacon slices in a small skillet over medium heat until crisp. Remove bacon
from skillet, and crumble. Add onion to bacon drippings in skillet, and saut� 3
minutes. Add carrots, cider, sugar, and pepper, and bring to a boil. Cook mixture
10 minutes over medium heat or until carrots are tender. Do not drain.

Place carrot mixture in a large serving bowl. Sprinkle with the reserved bacon and
chives.

Serving Size: 3/4 cup

Source:
"Cooking Light, November/December 1997, p.125"
Copyright:
"� Cooking Light"

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Per serving: 108 Calories (kcal); 1g Total Fat; (11% calories from fat); 2g
Protein; 23g Carbohydrate; 1mg Cholesterol; 70mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 1/2 Fruit; 0 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 2121 0 2111 0 0 0 0

* Exported from MasterCook *

Apple-Glazed Dessert Pancake

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts March '97
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon margarine
3 cups sliced Rome apple (about 1 pound)
1 tablespoon brown sugar
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup apple juice
1/4 cup water
1 teaspoon cornstarch
1 cup all-purpose flour
2 cups 1% low-fat milk -- divided
2 teaspoons vanilla extract
1/4 teaspoon salt
1/3 cup sugar
2 large eggs
2 large egg whites
Cooking spray
1 tablespoon powdered sugar

Preheat oven to 425�.

Melt margarine in a 10-inch cast-iron skillet over medium-high heat. Add apple;
saut� 3 minutes. Stir in brown sugar, cinnamon, and nutmeg; cook 2 minutes.
Combine juice, water, and cornstarch in a small bowl. Stir well; add to skillet.
Bring to a boil; cook 1 minute or until thick, stirring gently. Remove apple
mixture from skillet; set aside, and keep warm. Wipe skillet clean with a paper
towel.

Place skillet in oven for 5 minutes. Combine flour and 1 cup milk in a large bowl;
stir well with a whisk. Stir in 1 cup milk, vanilla, and next 4 ingredients
(vanilla through egg whites); set aside. Coat skillet with cooking spray; pour
batter into preheated skillet. Bake at 425� for 25 minutes or until puffy and
brown around edges. Remove from oven; sprinkle with powdered sugar. Cut into
wedges; top with apple mixture. Serve immediately.

Serving Size 1 wedge and 1/4 cup topping

Source:
"Cooking Light, March 1997, p.145"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:25"

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Per serving: 217 Calories (kcal); 3g Total Fat; (14% calories from fat); 6g
Protein; 40g Carbohydrate; 49mg Cholesterol; 148mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 0 20176 0 0 0 0 0 0 0 0 0 0 0 3218 3231 0 0

* Exported from MasterCook *


Applesauce Spice Cake with Cream Cheese Icing

Recipe By :
Serving Size : 20 Preparation Time :0:00
Categories : Desserts Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 cups packed brown sugar
1/2 cup chilled light butter
1 1/2 cups chunky applesauce
1/4 cup apple butter
2 large egg whites
1 large egg
3 cups all-purpose flour
2 teaspoons baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
1 cup raisins
Cooking spray
Cream Cheese Icing (recipe follows)
1/4 cup chopped pecans -- toasted

CREAM CHEESE ICING


1 1/2 teaspoons chilled light butter
4 ounces 1/3-less-fat cream cheese -- chilled (1/2 of 8-ounce
block)
2 cups sifted powdered sugar
1 teaspoon vanilla extract

Preheat oven to 350�. Beat sugar and butter at medium speed of a mixer until well-
blended (about 5 minutes). Add applesauce, apple butter, egg whites, and egg; beat
well. Add flour and next 4 ingredients (flour through salt); beat well. Stir in
raisins.

Pour batter into a 13 � 9-inch baking pan coated with cooking spray. Bake at 350�
for 45 minutes or until a wooden pick inserted in center comes out clean. Cool
completely on a wire rack.

Spread Cream Cheese Icing over cake, and sprinkle with pecans.

Serving Size: 1 slice


____________________

To Make Cream Cheese Icing:

Beat butter and cheese at high speed of a mixer until fluffy. Add sugar; beat at
low speed until well-blended. Add vanilla; beat well.

Yield: 1 cup

Source:
"Cooking Light, October 1997, p.140"
Copyright:
"� Cooking Light"
Yield:
"1 cake"
T(Baking Time):
"0:45"

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Per serving: 263 Calories (kcal); 6g Total Fat; (19% calories from fat); 4g
Protein; 51g Carbohydrate; 24mg Cholesterol; 215mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 2
Other Carbohydrates

Nutr. Assoc. : 0 1456 0 0 3231 0 0 0 0 0 0 4680 0 2130706543 20148 0 1456


473 0 0

* Exported from MasterCook *

Apricot Fruit Snacks

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : May '97 Snacks

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 cups chopped apricots (about 1 pound)
1/2 cup sugar
1/4 cup water
Cooking spray

Preheat oven to 175� or lowest temperature on oven thermostat.

Combine first 3 ingredients in a large saucepan; bring to a boil. Cover and cook 5
minutes or until apricots are tender and sugar dissolves.

Place apricot mixture in a food processor, and process until smooth. Pour apricot
pur�e into a 15 � 10-inch jelly-roll pan coated with cooking spray, spreading
evenly. Place pan in oven, leaving door partially open. Bake at 175� for 8 hours
or until dry and leathery (do not completely close door).

Peel leather off pan; let cool completely on a wire rack. Roll up leather; store
in a zip-top plastic bag.

Serving Size: 1/8 of roll or 3/4 ounce

Source:
"Cooking Light, May 1997, p.50"
Copyright:
"� Cooking Light"

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Per serving: 76 Calories (kcal); trace Total Fat; (2% calories from fat); 1g
Protein; 19g Carbohydrate; 0mg Cholesterol; 1mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1
Other Carbohydrates
NOTES : This handy chew�a perfect fit in a fanny pack or backpack�is reminiscent
of popular commercial dried-fruit snacks. It will keep at room temperature for
about a week, or in the freezer for a few months.
Nutr. Assoc. : 2070 0 0 0

* Exported from MasterCook *

Apricot Upside-Down Cake

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/4 cups pineapple juice
3/4 cup dried apricots -- quartered
2 tablespoons stick margarine
1/3 cup firmly packed dark brown sugar
2 tablespoons finely chopped walnuts
3/4 cup all-purpose flour
1 teaspoon baking powder
1/2 cup granulated sugar -- divided
1/3 cup 1% low-fat milk
1 large egg yolk
1 teaspoon vanilla extract
3 large egg whites (at room temperature)

Preheat oven to 350�.

Combine pineapple juice and apricots in a small saucepan; bring to a boil. Reduce
heat; simmer 8 minutes or until plump. Drain apricots in a colander over a bowl,
reserving 1/3 cup pineapple juice.

Melt margarine in a 9-inch cast-iron skillet over medium heat. Spoon 1 tablespoon
melted margarine into a small bowl; set aside. Add reserved pineapple juice and
brown sugar to margarine in skillet. Bring to a boil; cook 1 minute or until
slightly thick. Sprinkle apricots and walnuts over brown sugar mixture; set aside.

Combine flour and baking powder in a bowl. Add 1/4 cup granulated sugar, milk, egg
yolk, and vanilla to margarine in bowl; stir well. Add to flour mixture, stirring
well; set aside. Beat egg whites at high speed of a mixer until foamy. Gradually
add 1/4 cup granulated sugar, 1 tablespoon at a time, beating until stiff peaks
almost form. Gently stir one-fourth of egg white mixture into batter; gently fold
in remaining egg white mixture. Pour batter over apricot mixture in skillet.

Bake at 350� for 30 minutes or until a wooden pick inserted in center comes out
clean. Let stand 5 minutes on a wire rack. Loosen cake from sides of skillet,
using a narrow metal spatula. Invert onto a cake plate; cut into wedges.

Source:
"Cooking Light, March 1997, p.142"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"

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Per serving: 233 Calories (kcal); 5g Total Fat; (18% calories from fat); 4g
Protein; 44g Carbohydrate; 27mg Cholesterol; 126mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 Fruit; 1 Fat; 1
1/2 Other Carbohydrates

Nutr. Assoc. : 0 3090 0 4336 20187 0 0 0 0 0 0 533

* Exported from MasterCook *

Apricot-Amaretto Bread

Recipe By :
Serving Size : 14 Preparation Time :0:00
Categories : Breads Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/4 cups all-purpose flour
2 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground allspice
1/2 cup chopped dried apricots
1/4 cup toasted sliced almonds -- divided
3/4 cup sugar
3/4 cup skim milk
1/4 cup amaretto (almond-flavored liqueur)
3 tablespoons vegetable oil
1/2 teaspoon almond extract
1 large egg white
1 large egg
Cooking spray
1 tablespoon sugar

Preheat oven to 350�.

Combine first 5 ingredients in a large bowl. Stir in apricots and 3 tablespoons


almonds; make a well in center of mixture. Combine sugar and next 6 ingredients
(sugar through egg) in a bowl; add to flour mixture, stirring just until moist.
Spoon batter into an 8�4-inch loaf pan coated with cooking spray. Sprinkle with 1
tablespoon almonds and 1 tablespoon sugar.

Bake at 350� for 45 minutes or until a wooden pick inserted in center comes out
clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on
wire rack.

Serving Size: 1 slice

Source:
"Cooking Light, November/December 1997, p.186"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:45"

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Per serving: 193 Calories (kcal); 5g Total Fat; (23% calories from fat); 4g
Protein; 33g Carbohydrate; 14mg Cholesterol; 224mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 Other
Carbohydrates

NOTES : For a nonalcoholic version, omit amaretto and use 1 cup skim milk; add 1/2
teaspoon almond extract.
Nutr. Assoc. : 0 0 0 0 0 0 20175 0 0 2044 0 0 0 0 0 0

* Exported from MasterCook *

Apricot-Glazed Pork Roast

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Jan/ Feb '97 Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (2-pound) rolled boned pork loin roast (2- to 2
1/4-pounds)
1/2 cup apricot preserves
1 tablespoon dijon mustard
1 teaspoon dried thyme
Cooking Spray

Preheat oven to 325�.

Unroll roast; trim fat. Reroll roast; secure at 1-inch intervals with heavy
string. Combine preserves, mustard, and thyme in a bowl; stir. Brush 1 tablespoon
apricot mixture over roast. Place on a broiler pan coated with cooking spray.
Insert meat thermometer into thickest portion of roast.

Bake at 325� for 1 hour and 45 minutes or until meat thermometer registers 160�
(slightly pink), basting once with apricot mixture. Let stand 15 minutes before
slicing.

Bring remaining apricot mixture to a boil; reduce heat, and cook 2 minutes. Serve
with roast.

Serving Size: 3 ounces pork and about 2 teaspoons sauce

Source:
"Cooking Light, January/February 1997, p.152"
Copyright:
"� Cooking Light"

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Per serving: 242 Calories (kcal); 7g Total Fat; (25% calories from fat); 27g
Protein; 17g Carbohydrate; 68mg Cholesterol; 98mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 Other
Carbohydrates

Suggested Wine: Dry Gewurtztraminer

Nutr. Assoc. : 26384 0 0 0 0

* Exported from MasterCook *

Apricot-Glazed Pork Tenderloin

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : March '97 Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound pork tenderloin
1/4 cup all-purpose flour
4 teaspoons vegetable oil -- divided
1/4 cup minced shallots
2 teaspoons grated peeled fresh ginger
3/4 cup apricot nectar
1/4 cup dry sherry
1 (3-inch) cinnamon stick
2 tablespoons low-sodium soy sauce
2 teaspoons cornstarch
3/4 cup low-salt chicken broth
1/2 teaspoon lemon juice
1/2 teaspoon dark sesame oil
1/4 teaspoon salt
1/8 teaspoon pepper

Trim fat from pork; cut crosswise into 1/4-inch-thick slices. Combine pork and
flour in a large zip-top plastic bag. Seal and shake to coat; set aside.

Heat a 10-inch cast-iron skillet over medium-high heat; add 1 1/2 teaspoons
vegetable oil; swirl to coat bottom of pan. Add half of pork to skillet; cook 2
minutes on each side or until done. Remove from skillet; set aside. Repeat
procedure with remaining pork and 1 1/2 teaspoons vegetable oil. Let skillet cool
slightly.

Heat skillet over medium heat. Add 1 teaspoon vegetable oil to skillet, swirling
to coat. Add shallots and ginger; saut� 30 seconds. Stir in apricot nectar,
sherry, and cinnamon stick, scraping skillet to loosen browned bits. Combine soy
sauce and cornstarch in a small bowl; stir well. Add cornstarch mixture to
skillet. Stir in broth and lemon juice. Bring to a boil; cook 1 minute, stirring
constantly. Return pork to skillet; reduce heat, and simmer 3 minutes or until
thoroughly heated. Stir in remaining ingredients. Discard cinnamon stick.

Serving Size: 3 ounces pork and 1/4 cup sauce

Source:
"Cooking Light, March 1997, p.146"
Copyright:
"� Cooking Light"

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Per serving: 286 Calories (kcal); 10g Total Fat; (31% calories from fat); 28g
Protein; 20g Carbohydrate; 74mg Cholesterol; 503mg Sodium
Food Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 0 20224 20083 0 0 2705 0 0 0 0 0 0 0

* Exported from MasterCook *

Artichoke-and-Goat Cheese-Stuffed Chicken Breasts

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Main Dish May '97
Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (14-ounce) can artichoke bottoms
1/2 cup (2 ounces) crumbled goat or feta cheese
1/4 cup chopped chives -- divided
1 1/2 teaspoons chopped fresh thyme -- divided
1 1/2 teaspoons grated lemon rind -- divided
8 (4-ounce) skinned, boned chicken breast halves
1/4 teaspoon pepper
2 teaspoons olive oil -- divided
1 teaspoon cornstarch
2 tablespoons lemon juice

Drain artichokes in a colander over a bowl, reserving liquid. Coarsely chop


artichoke bottoms. Combine artichokes, cheese, 2 tablespoons chives, 1 teaspoon
thyme, and 1 teaspoon lemon rind in a medium bowl; stir well.

Cut a horizontal slit through thickest portion of each chicken breast half to form
a pocket. Stuff about 1/4 cup artichoke mixture into each pocket. Sprinkle chicken
with pepper.

Heat 1 teaspoon oil in a skillet over medium-high heat. Add 4 chicken breasts, and
saut� 6 minutes on each side or until chicken is done. Remove chicken from
skillet. Set aside; keep warm. Repeat procedure with 1 teaspoon oil and remaining
chicken breasts. Add reserved artichoke liquid, 1/2 teaspoon thyme, and 1/2
teaspoon lemon rind to skillet. Combine cornstarch and lemon juice; stir well. Add
to skillet. Bring to a boil; cook 1 minute, stirring constantly. Return chicken to
skillet. Cover and simmer 2 minutes or until thoroughly heated. Spoon sauce over
chicken. Top with 2 tablespoons chives.

Serving Size: 1 chicken breast half and 1 tablespoon sauce

Source:
"Cooking Light, May 1997, p.128"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 176 Calories (kcal); 5g Total Fat; (24% calories from fat); 28g
Protein; 4g Carbohydrate; 74mg Cholesterol; 373mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Suggested Wine: Pinot Gris

Nutr. Assoc. : 26521 20048 0 0 0 4944 0 0 0 0

* Exported from MasterCook *

Asian Pork Salad

Recipe By :
Serving Size : 4 Preparation Time :0:35
Categories : April '97 International
Main Dish Pork
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup orange juice -- divided
1/4 cup low-sodium teriyaki sauce -- divided
1 tablespoon rice vinegar
1 tablespoon mirin (sweet rice wine)
2 teaspoons hoisin sauce
1 teaspoon sesame oil
1 garlic clove -- minced
3 tablespoons brown sugar
2 tablespoons bourbon
1/4 teaspoon crushed red pepper
1 (1-pound) pork tenderloin
Cooking spray
8 cups gourmet salad greens
1/2 cup sliced red onion -- separated into rings
1 (11-ounce) can mandarin oranges in light syrup -- drained
1 (8-ounce) can sliced water chestnuts -- drained
1 large red bell pepper -- sliced into rings
2 tablespoons sesame seeds -- toasted

Combine 1/2 cup plus 2 tablespoons orange juice, 2 tablespoons teriyaki sauce,
vinegar, and next 4 ingredients (vinegar through garlic) in a small bowl; stir
well. Cover and chill.

Combine 2 tablespoons orange juice, 2 tablespoons teriyaki sauce, brown sugar,


bourbon, and crushed red pepper in a large zip-top plastic bag. Trim fat from
pork; slice pork into 3 � 1/2-inch-wide strips. Add pork to bag. Seal; toss to
coat. Marinate in refrigerator 15 minutes.

Place a large nonstick skillet coated with cooking spray over medium-high heat
until hot. Add pork and marinade; cook 8 minutes or until pork is done and liquid
almost evaporates. Remove from heat.
Divide greens, onion, oranges, water chestnuts, and bell pepper evenly among 4
plates. Top each serving with 1 cup pork mixture; drizzle 1/4 cup orange juice
mixture over each salad. Sprinkle each with 1 1/2 teaspoons sesame seeds.

Cuisine:
"Asian"
Source:
"Cooking Light, April 1997, p.188"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:08"

- - - - - - - - - - - - - - - - - - -

Per serving: 368 Calories (kcal); 8g Total Fat; (19% calories from fat); 31g
Protein; 41g Carbohydrate; 74mg Cholesterol; 833mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 3 1/2 Vegetable; 1 Fruit; 1/2
Fat; 1/2 Other Carbohydrates

Serving Ideas : To complete this weeknight dinner, add flour tortillas or French
bread.

Nutr. Assoc. : 0 1489 0 4734 0 0 0 0 0 0 27121 0 3600 20230 26476 1586 0 0

* Exported from MasterCook *

Asian Rub

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : July '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons sesame seeds -- toasted
2 teaspoons ground turmeric
1 teaspoon ground coriander
1/2 teaspoon salt
1/2 teaspoon onion powder
1/4 teaspoon ground cumin
1/8 teaspoon ground cinnamon

Combine all ingredients.

Serving Size: 1 tablespoon

Source:
"Cooking Light, July 1997, p.77"
Copyright:
"� Cooking Light"
Yield:
"1/4 Cup"
- - - - - - - - - - - - - - - - - - -

Per serving: 33 Calories (kcal); 2g Total Fat; (62% calories from fat); 1g
Protein; 2g Carbohydrate; 0mg Cholesterol; 268mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0

* Exported from MasterCook *

Asparagus Salad with Caesar Vinaigrette

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : May '97 Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
20 asparagus spears (about 1 1/4 pounds)
4 cups gourmet salad greens
3 tablespoons tarragon vinegar
1 1/2 teaspoons olive oil
1 teaspoon water
1/2 teaspoon anchovy paste
1/8 teaspoon pepper
1 garlic clove -- minced
1/4 cup garlic-flavored croutons
Chopped fresh parsley (optional)

Snap off tough ends of asparagus; remove scales with a knife or vegetable peeler,
if desired. Steam asparagus, covered, 4 minutes or until crisp-tender. Rinse under
cold water; drain well.

Arrange 1 cup greens on 4 plates; top each serving with 5 asparagus spears.
Combine vinegar and next 5 ingredients (vinegar through garlic) in a small bowl;
stir well with a whisk. Drizzle 1 tablespoon vinaigrette over each serving; top
each with 1 tablespoon croutons. Sprinkle with parsley, if desired.

Source:
"Cooking Light, May 1997, p.148"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 64 Calories (kcal); 3g Total Fat; (30% calories from fat); 4g
Protein; 9g Carbohydrate; trace Cholesterol; 47mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 26511 3600 0 0 0 0 0 0 2988 3394


* Exported from MasterCook *

Asparagus Tart

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : July '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (10-inch) Greek Baking-Powder Piecrust
Cooking spray
2 large eggs
2 large egg whites
1 pound fresh asparagus
3/4 cup skim milk
1/4 cup (1 ounce) shredded Gruy�re or Swiss cheese
1/4 cup (1 ounce) finely grated fresh Parmesan
cheese
1/4 cup chopped fresh chives
2 tablespoons nonfat dry milk
1 teaspoon chopped fresh thyme
OR
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon pepper

Preheat oven to 375�.

Press Greek Baking-Powder Piecrust into a 10-inch quiche dish coated with cooking
spray. Combine eggs and egg whites in a medium bowl; beat well with a whisk. Brush
2 tablespoons egg mixture over crust; set remaining egg mixture aside. Bake at
375� for 7 minutes; cool on a wire rack.

Snap off tough ends of asparagus; remove scales with a knife or vegetable peeler,
if desired. Cut asparagus into 5-inch pieces. Steam asparagus, covered, 5 minutes
or until tender. Rinse under cold water. Drain well; set aside.

Add skim milk and remaining ingredients to remaining egg mixture in bowl, and beat
well. Pour egg mixture into prepared crust. Arrange steamed asparagus spokelike in
egg mixture, alternating stems and tips. Bake tart at 375� for 35 minutes or until
a knife inserted near center of tart comes out clean.

Serving Size: 1 wedge

Source:
"Cooking Light, July 1997, p.120"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 214 Calories (kcal); 8g Total Fat; (31% calories from fat); 12g
Protein; 25g Carbohydrate; 70mg Cholesterol; 402mg Sodium
Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

Serving Ideas : For an elegant brunch entr�e, arrange 2 ounces shredded smoked
salmon in the prebaked crust.

Nutr. Assoc. : 0 0 0 0 0 0 26154 20086 0 0 0 0 2130706543 0 0

* Exported from MasterCook *

Greek Baking-Powder Piecrust

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Desserts July '97
Miscellaneous

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/4 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup water
3 tablespoons olive oil

Combine first 3 ingredients in a large bowl; make a well in center of mixture. Add
water and oil to flour mixture, stirring until well-blended.

Turn dough out onto a lightly floured surface; knead 4 to 5 times. Divide dough in
half. Working with one half at a time, press mixture gently into a 4-inch circle
on heavy-duty plastic wrap; cover with additional plastic wrap. Chill for 15
minutes. Roll dough, still covered, into an 11-inch circle. Place dough in freezer
5 minutes or until plastic wrap can be easily removed.

Serving Size: 1/6 crust

Cuisine:
"Greek"
Source:
"Cooking Light, July 1997, p.68"
Copyright:
"� Cooking Light"
Yield:
"2 (10-inch) crusts"

- - - - - - - - - - - - - - - - - - -

Per serving: 116 Calories (kcal); 4g Total Fat; (28% calories from fat); 2g
Protein; 18g Carbohydrate; 0mg Cholesterol; 171mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : Dough can be stored up to 3 days in the refrigerator in a zip-top plastic


bag.
Nutr. Assoc. : 0 0 0 0 0

* Exported from MasterCook *

Autumn Ragout with Roasted Vegetables


Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Oct '97 Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon grated lemon rind
3 tablespoons fresh lemon juice
2 teaspoons prepared mustard
2 teaspoons olive oil
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon pepper
4 garlic cloves -- chopped
3 cups (1-inch) cubed peeled butternut squash
2 cups (1-inch) cubed peeled rutabaga
2 cups (1-inch) cubed carrot
1 small red onion -- cut into 1-inch pieces
1 1/2 pounds skinned boned chicken breast -- cut into 1-inch pieces
1/2 pound turkey kielbasa -- cut into 1/2-inch pieces
2 cups (1-inch) pieces napa (Chinese) cabbage
2 cups low-salt chicken broth
1/2 cup apple juice
1/2 cup Pennsylvania-Dutch Apple Butter
OR
1/2 cup Spiced Pear Butter
1 (15-ounce) can navy beans -- drained

Preheat oven to 450�. Combine the first 8 ingredients in a 13 � 9-inch baking


dish.

Add squash, rutabaga, carrot, and onion, and toss well. Bake mixture at 450� for
30 minutes or until lightly browned, stirring occasionally. Remove from oven, and
reduce oven temperature to 350�.

Combine squash mixture, chicken, and remaining ingredients in a large Dutch oven.
Bake at 350� for 50 minutes or until vegetables are tender, stirring occasionally.

Serving Size: 1 cup

Source:
"Cooking Light, October 1997, p.188"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 283 Calories (kcal); 4g Total Fat; (12% calories from fat); 27g
Protein; 39g Carbohydrate; 62mg Cholesterol; 593mg Sodium
Food Exchanges: 1 Grain(Starch); 3 Lean Meat; 1 Vegetable; 1/2 Fruit; 0 Fat; 1/2
Other Carbohydrates

Suggested Wine: Pinot Noir


Nutr. Assoc. : 0 0 0 0 0 0 0 0 2406 1292 2495 4712 2313 0 2616 0 25
2130706543 0 0 26969

* Exported from MasterCook *

Pennsylvania-Dutch Apple Butter

Recipe By :
Serving Size : 48 Preparation Time :0:00
Categories : Oct '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
6 1/2 cups chopped peeled Granny Smith apple (about 2
pounds)
1 1/4 cups apple cider
3/4 cup packed brown sugar
3/4 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger

Combine apples and cider in a large saucepan or Dutch oven. Bring to a boil;
cover, reduce heat, and simmer 40 minutes or until tender. Place apple mixture in
a blender or food processor; process until smooth.

Combine pur�ed apple mixture, sugar, and remaining ingredients in pan; bring to a
boil. Reduce heat, and simmer, uncovered, 25 minutes or until mixture is thick,
stirring frequently. Cool. Store butter in an airtight container in refrigerator
up to 2 months.

Serving Size: 1 tablespoon

Source:
"Cooking Light, October 1997, p.186"
Copyright:
"� Cooking Light"
Yield:
"3 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 23 Calories (kcal); trace Total Fat; (0% calories from fat); trace
Protein; 6g Carbohydrate; 0mg Cholesterol; 2mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Serving Ideas : Autumn Ragout With Roasted Vegetables

Nutr. Assoc. : 3545 0 0 0 0 0 0

* Exported from MasterCook *

Spiced Pear Butter


Recipe By :
Serving Size : 28 Preparation Time :0:00
Categories : Oct '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
6 cups chopped peeled ripe pears (about 2 pounds)
1/2 cup apple juice
1 cup sugar
3/4 teaspoon ground cinnamon
1/4 teaspoon ground cardamom (optional)
1 teaspoon vanilla extract

Combine pears and juice in a large saucepan or Dutch oven. Bring to a boil; cover,
reduce heat, and simmer 45 minutes or until tender. Place pear mixture in a
blender or food processor, and process until smooth.

Combine pur�ed pear mixture, sugar, cinnamon, and cardamom (if desired) in pan;
bring to a boil. Reduce heat; simmer, uncovered, 55 minutes or until mixture is
thick, stirring frequently. Stir in vanilla. Cool. Store butter in an airtight
container in refrigerator up to 2 months.

Serving Size: 1 tablespoon

Source:
"Cooking Light, October 1997, p.186"
Copyright:
"� Cooking Light"
Yield:
"1 3/4 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 51 Calories (kcal); trace Total Fat; (2% calories from fat); trace
Protein; 13g Carbohydrate; 0mg Cholesterol; trace Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2
Other Carbohydrates

Serving Ideas : Autumn Ragout With Roasted Vegetables

NOTES : Any type of pear will work in this recipe, but Bartletts are the best
choice.
Nutr. Assoc. : 4410 0 0 0 3609 0

* Exported from MasterCook *

Baja-Spiced Chicken Salad with Chutney Dressing

Recipe By :Julie DeMatteo, Clementon, N.J.


Serving Size : 4 Preparation Time :0:00
Categories : August �97 Poultry
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup dry breadcrumbs -- leaves removed
2 teaspoons curry powder -- divided
3/4 teaspoon ground ginger -- divided
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
1/4 teaspoon ground allspice
2 teaspoons water
2 large egg whites -- lightly beaten
4 (4-ounce) skinned, boned chicken breast halves
1/4 cup all-purpose flour
6 tablespoons fat-free peppercorn ranch dressing
1/4 cup mango chutney
2 tablespoons water
1 tablespoon olive oil -- divided
Cooking spray
2 Granny Smith apples
2 teaspoons lemon juice
1 (10-ounce) package Italian-blend salad greens (about 6 cups)
1 cup trimmed watercress -- (about 1 small bunch)
1/2 cup golden raisins
1/4 cup walnut halves -- toasted
1 teaspoon coarsely ground black pepper

Combine breadcrumbs, 1/2 teaspoon curry powder, 1/2 teaspoon ginger, salt, cumin,
red pepper, and allspice in a shallow dish. Combine 2 teaspoons water and egg
whites. Coat chicken with flour. Dip chicken in egg white mixture, and dredge in
breadcrumb mixture. Cover and marinate in refrigerator 30 minutes.

Combine 1 1/2 teaspoons curry powder, 1/4 teaspoon ginger, ranch dressing,
chutney, 2 tablespoons water, and 1 teaspoon oil in a food processor; process
until smooth. Set aside.

Heat 2 teaspoons oil in a nonstick skillet coated with cooking spray over medium
heat until hot. Lightly coat chicken with cooking spray on both sides. Cook
chicken 5 minutes on each side or until done; cut into 1/2-inch slices. Set aside.

Cut each apple into 16 wedges, and toss with lemon juice. Place 1 1/2 cups greens
and 1/4 cup watercress on each of 4 serving plates. Top each with 8 apple wedges,
3 ounces chicken, 2 tablespoons raisins, and 1 tablespoon walnuts. Sprinkle with
1/4 teaspoon black pepper; drizzle 2 tablespoons dressing over each salad.

Source:
"Cooking Light, August 1997, p.75"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 487 Calories (kcal); 8g Total Fat; (15% calories from fat); 37g
Protein; 63g Carbohydrate; 66mg Cholesterol; 1145mg Sodium
Food Exchanges: 2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 2 Fruit; 1 Fat; 1/2
Other Carbohydrates

Suggested Wine: Chardonnay


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 2313 0 25026 26535 0 25026 0 0 0 4165
5474 0 5471 161

* Exported from MasterCook *

Baked Eggplant Stacks with Roasted-Tomato Sauce

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : April '97 Side Dish
Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 plum tomatoes (about 1 pound)
Cooking spray
1 1/2 cups diced onion -- divided
1/2 cup dry red wine
1 teaspoon chopped fresh oregano
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1 cup sliced onion
1/2 cup dry white wine
20 garlic cloves -- peeled (about 2 large heads)
1 cup canned vegetable broth
1/4 teaspoon salt
18 slices (1/2-inch-thick) eggplant (about 2 medium)
2 (10-ounce) packages frozen chopped spinach -- thawed, drained, and
squeezed dry
4 ounces Feta cheese -- crumbled
Oregano sprigs (optional)

Preheat oven to 425�.

Place tomatoes in a shallow baking dish coated with cooking spray. Bake at 425�
for 30 minutes. Set aside.

Heat a medium saucepan over medium-high heat. Add 1 cup diced onion; saut� 3
minutes. Stir in tomatoes, red wine, oregano, pepper, and 1/4 teaspoon salt; bring
to a boil. Reduce heat; simmer 20 minutes. Place tomato mixture in a blender;
process until smooth. Set aside; keep warm.

Place a saucepan coated with cooking spray over high heat. Add sliced onion; saut�
5 minutes. Add wine and garlic. Bring to a boil; cook 5 minutes. Stir in broth;
bring to a boil. Reduce heat; simmer 20 minutes. Place garlic mixture in a
blender; process until smooth. Set aside; keep warm.

Sprinkle 1/4 teaspoon salt over eggplant. Place half of eggplant in a single layer
on a baking sheet coated with cooking spray; broil 5 minutes on each side or until
lightly browned. Repeat procedure with remaining eggplant; set aside.

Place a large nonstick skillet coated with cooking spray over medium-high heat.
Add 1/2 cup diced onion; saut� 3 minutes. Add spinach; cook 10 minutes, stirring
frequently. Remove from heat; stir in cheese.

Preheat oven to 425�.


Arrange 6 eggplant slices, 2 to 3 inches apart, on a baking sheet. Spread 2 1/2
tablespoons spinach mixture over each slice. Stack each with another eggplant
slice, an additional 2 1/2 tablespoons spinach mixture, and remaining slices. Bake
at 425� for 15 minutes. Arrange 1 eggplant stack on each of 6 plates; spoon 1/3
cup tomato sauce and 2 tablespoons garlic sauce on each plate. Garnish with
oregano, if desired.

Source:
"Cooking Light, April 1997, p.150"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 540 Calories (kcal); 8g Total Fat; (12% calories from fat); 23g
Protein; 105g Carbohydrate; 17mg Cholesterol; 795mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 19 1/2 Vegetable; 0 Fruit; 1/2
Fat; 0 Other Carbohydrates

Nutr. Assoc. : 26401 0 0 0 0 0 0 0 0 0 5439 0 3234 0 0 1016

* Exported from MasterCook *

Balsamic Roasted Onions

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Sept '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 3/4 pounds sweet onions (about 3 large) -- leaves removed
Cooking spray
1/4 cup balsamic vinegar
1 tablespoon olive oil
1 teaspoon dried thyme
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon pepper

Preheat oven to 450�.

Peel onions, leaving roots intact; cut each onion into 6 wedges.

Place onion wedges in an 11 � 7-inch baking dish coated with cooking spray.
Combine vinegar and remaining ingredients in a small bowl; pour vinegar mixture
over onion wedges, tossing gently to coat. Cover and bake at 450� for 25 minutes.
Uncover and bake an additional 45 minutes or until tender.

Serving Size: 1 cup

Source:
"Cooking Light, September 1997, p.136"
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -

Per serving: 68 Calories (kcal); 2g Total Fat; (30% calories from fat); 1g
Protein; 11g Carbohydrate; 0mg Cholesterol; 93mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 5203 0 0 0 0 0 0 0

* Exported from MasterCook *

Banana Caramel Custard

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Desserts March '97
Pudding

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup sugar
1/2 cup water
Cooking spray
2 cups 2% low-fat milk
6 tablespoons sugar
1/2 cup mashed ripe banana
1 tablespoon vanilla extract
4 large eggs -- lightly beaten
Mint sprigs (optional)

Preheat oven to 350�.

Combine 1 cup sugar and water in a small heavy saucepan over medium-high heat;
cook until sugar dissolves. Continue cooking an additional 12 minutes or until
golden. Immediately pour into 6 (6-ounce) ramekins or custard cups coated with
cooking spray, tipping quickly until sugar coats bottoms of ramekins; set aside.

Heat milk over medium-high heat in a heavy saucepan to 180� or until tiny bubbles
form around edge (do not boil). Remove from heat.

Combine remaining ingredients in a medium bowl; stir well. Gradually add hot milk,
stirring with a whisk until blended.

Divide banana mixture evenly among ramekins. Place ramekins in a 13 � 9-inch


baking pan; add hot water to baking pan to a depth of 1 inch. Bake at 350� for 50
minutes or until set. Remove from pan; let cool. Cover and refrigerate 8 hours.

Loosen edges of custards with a knife or rubber spatula. Invert ramekins onto
dessert plates; garnish with mint springs, if desired.

Source:
"Cooking Light, March 1997, p.113"
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -

Per serving: 285 Calories (kcal); 5g Total Fat; (14% calories from fat); 7g
Protein; 55g Carbohydrate; 131mg Cholesterol; 79mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 3
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 4111 0 3218 0

* Exported from MasterCook *

Banana Pudding

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Desserts May '97
Pudding

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup all-purpose flour
Dash salt
2 1/2 cups 1% low-fat milk
1 (14-ounce) can fat-free sweetened condensed milk
2 large egg yolks
2 teaspoons vanilla extract
3 cups sliced ripe banana -- divided
45 reduced-fat vanilla wafers -- divided
4 large egg whites (at room temperature)
1/4 cup sugar

Preheat oven to 325�.

Combine flour and salt in a medium saucepan. Gradually add milks and yolks; stir
well. Cook over medium heat 8 minutes or until thick, stirring constantly. Remove
from heat; stir in vanilla.

Arrange 1 cup banana slices in bottom of a 2-quart baking dish. Spoon one-third of
pudding mixture over banana. Arrange 15 wafers on top of pudding. Repeat layers
twice, arranging the last 15 wafers around edge of dish. Push cookies into
pudding.

Beat egg whites at high speed of a mixer until foamy. Gradually add sugar, 1
tablespoon at a time, beating until stiff peaks form. Spread meringue evenly over
pudding, sealing to edge of dish. Bake at 325� for 25 minutes or until golden.

Serving Size: 3/4 cup

Source:
"Cooking Light, May 1997, p.131"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:25"

- - - - - - - - - - - - - - - - - - -
Per serving: 301 Calories (kcal); 3g Total Fat; (9% calories from fat); 8g
Protein; 60g Carbohydrate; 45mg Cholesterol; 154mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1
1/2 Other Carbohydrates

NOTES : Banana Pudding may be a bit soupy when you first remove it from the oven.
Let it cool at least 30 minutes before serving.
Nutr. Assoc. : 0 0 0 893 0 0 20225 5693 3231 0

* Exported from MasterCook *

Banana-Citrus Sorbet

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 ripe bananas
1 1/2 cups sugar
1/2 cup fresh lemon juice
2 cups water
1 1/2 cups fresh orange juice

Place bananas in food processor; process until smooth. Add sugar and lemon juice;
process until well-blended. Pour mixture into the freezer can of an ice-cream
freezer; add water and orange juice, stirring well.

Freeze according to manufacturer's instructions. Spoon into freezer-safe


container; cover and freeze.

Serving Size: 1 cup

Source:
"Cooking Light, March 1997, p.111"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 211 Calories (kcal); trace Total Fat; (1% calories from fat); 1g
Protein; 54g Carbohydrate; 0mg Cholesterol; 3mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 2 1/2
Other Carbohydrates

Nutr. Assoc. : 26344 0 0 0 0

* Exported from MasterCook *

Banana-Macadamia Madeleines

Recipe By :
Serving Size : 30 Preparation Time :0:00
Categories : Cookies March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup mashed ripe banana
1 tablespoon margarine -- melted
2 teaspoons dark rum
OR
1/8 teaspoon imitation rum extract
1 teaspoon vanilla extract
4 large egg whites
3/4 cup plus 2 tablespoons sifted powdered sugar
3/4 cup sifted cake flour
1 teaspoon baking powder
1/4 teaspoon salt
1/3 cup macadamia nuts -- toasted and chopped
Baking spray with flour
2 tablespoons powdered sugar

Preheat oven to 375�.

Place banana in a food processor; process until smooth. Add margarine, rum,
vanilla, and egg whites; process until blended. Combine 3/4 cup plus 2 tablespoons
powdered sugar, flour, baking powder, and salt in a bowl, and add to food
processor. Pulse 2 to 3 times or until combined. Add nuts; pulse 2 times or until
well-blended.

Spoon 1 tablespoon batter into each of 12 madeleine molds coated with baking
spray. Bake at 375� for 15 minutes or until puffy. Remove from pan immediately;
let cool on a wire rack. Repeat procedure with remaining batter. Sift 2
tablespoons powdered sugar over madeleines.

Serving Size: 1 madeleine

Source:
"Cooking Light, March 1997, p.113"
Copyright:
"� Cooking Light"
Yield:
"30 madeleines"
T(Baking Time):
"0:15"

- - - - - - - - - - - - - - - - - - -

Per serving: 45 Calories (kcal); 2g Total Fat; (29% calories from fat); 1g
Protein; 7g Carbohydrate; 0mg Cholesterol; 46mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates

NOTES : A madeleine pan, with its shell-shaped indentations, is a must for these
French cakes. The pans can be purchased in cookware stores.
Nutr. Assoc. : 4111 0 2130706543 0 4794 0 3231 20161 0 0 0 842 0 0

* Exported from MasterCook *


Banana-Spice Muffins

Recipe By :
Serving Size : 18 Preparation Time :0:00
Categories : Breads Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/2 cups all-purpose flour
1/3 cup granulated sugar
1/3 cup packed brown sugar
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground allspice
1 teaspoon ground ginger
1 cup mashed ripe banana (about 2 small)
2/3 cup 2% low-fat milk
1/3 cup low-fat buttermilk
1/3 cup light Ricotta cheese
2 tablespoons vegetable oil
1 tablespoon vanilla extract
1 large egg white
1 large egg
Cooking spray

Preheat oven to 400�.

Combine first 8 ingredients in a large bowl, and make a well in center of mixture.
Combine banana and next 7 ingredients (banana through egg) in a bowl, and add to
flour mixture. Stir just until moist. Spoon batter into 18 muffin cups coated with
cooking spray.

Bake at 400� for 18 minutes or until done. Remove from pans immediately, and cool
on a wire rack.

Serving Size: 1 muffin

Source:
"Cooking Light, September 1997, p.82"
Copyright:
"� Cooking Light"
Yield:
"1 1/2 Dozen"
T(Baking Time):
"0:18"

- - - - - - - - - - - - - - - - - - -

Per serving: 138 Calories (kcal); 3g Total Fat; (16% calories from fat); 3g
Protein; 25g Carbohydrate; 13mg Cholesterol; 234mg 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 4111 0 25045 1267 0 0 0 0 0


* Exported from MasterCook *

Banana-Strawberry Frozen Yogurt

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Desserts March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 ripe bananas
1 cup sliced strawberries
1 cup plain fat-free yogurt
1/2 cup sifted powdered sugar
1 teaspoon vanilla extract

Place ingredients in a food processor; process until smooth. Pour into freezer can
of an ice-cream freezer; freeze according to manufacturer's instructions. Spoon
into freezer-safe container; cover and freeze.

Serving Size: 1 cup

Source:
"Cooking Light, March 1997, p.111"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 149 Calories (kcal); 1g Total Fat; (2% calories from fat); 4g
Protein; 34g Carbohydrate; 1mg Cholesterol; 44mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 1 Other
Carbohydrates

Nutr. Assoc. : 26344 1436 20159 0 0

* Exported from MasterCook *

Banana-Stuffed French Toast

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Breads Breakfast
March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup mashed ripe banana
1/2 teaspoon lemon juice
4 slices (1-inch-thick) Italian bread
1 cup skim milk
2 tablespoons brown sugar
2 teaspoons vanilla extract
1/2 teaspoon ground cinnamon
1/4 teaspoon baking powder
4 large egg whites
2 large eggs
2 teaspoons margarine -- divided
1/2 cup maple syrup

Combine banana and lemon juice in a small bowl. Stir well; set aside.

Cut bread slices in half crosswise; cut a slit through cut sides of each piece of
bread to form a pocket. Stuff 2 tablespoons banana mixture into pocket of each
piece of bread.

Combine milk and next 6 ingredients (milk through eggs) in a large shallow dish,
and stir well with a whisk. Arrange stuffed bread pieces in a single layer in
dish, turning to coat. Cover and chill 45 minutes or until milk mixture is
absorbed, turning bread pieces over after 20 minutes.

Melt 1 teaspoon margarine in a large nonstick skillet over medium heat; add half
of bread pieces. Cook 4 minutes. Carefully turn bread over; cook 3 minutes or
until browned. Repeat procedure with remaining margarine and bread pieces. Serve
with maple syrup.

Serving Size: 2 bread pieces and 2 tablespoons maple syrup

Description:
"Though not quite dessert, it's ideal for breakfast or brunch."
Source:
"Cooking Light, March 1997, p.113"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 321 Calories (kcal); 5g Total Fat; (14% calories from fat); 11g
Protein; 59g Carbohydrate; 95mg Cholesterol; 289mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 2
Other Carbohydrates

Nutr. Assoc. : 4111 0 756 0 0 0 0 0 3231 3218 0 0

* Exported from MasterCook *

Banh Bung (Warm Noodle Salad with Beef)

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Beef International
June '97 Pasta

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 pound beef tenderloin
1 tablespoon oyster sauce
1 tablespoon low-sodium soy sauce
1/2 teaspoon sugar
8 ounces uncooked fine rice vermicelli or spaghetti
1/2 cup light coconut milk
1 teaspoon vegetable oil
Cooking spray
1 cup thinly sliced yellow onion -- separated into rings
4 cups bean sprouts
2 cups julienne-cut peeled cucumber
1 cup thinly sliced green cabbage
1 cup julienne-cut carrot
20 basil leaves
2/3 cup Lime-Vinegar Sauce

Trim fat from beef. Cut across grain into thin slices; set aside.

Combine oyster sauce, soy sauce, and sugar. Stir well; set aside.

Bring 3 quarts of water to a simmer in a large Dutch oven. Add rice vermicelli;
simmer 2 minutes or just until tender. Drain and return rice vermicelli to pan.
Add coconut milk; toss well. Set aside; keep warm.

Heat oil in a wok or large nonstick skillet coated with cooking spray over medium-
high heat until hot. Add onion; stir-fry 2 minutes. Add beef; stir-fry 3 minutes.
Add oyster sauce mixture; stir-fry 30 seconds. Remove from heat. Set aside; keep
warm.

Combine bean sprouts, cucumber, cabbage, carrot, and basil in a large bowl; toss
gently. Spoon bean sprout mixture into each of 4 large shallow bowls; top with
beef mixture and 1 cup rice vermicelli mixture. Drizzle with Lime-Vinegar Sauce.

Serving Size: 2 cups bean sprout mixture, 2/3 cup beef mixture, 1 cup rice
vermicelli mixture, and about 2 1/2 tablespoons Lime-Vinegar Sauce

Cuisine:
"Asian"
Source:
"Cooking Light, June 1997, p.187"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 460 Calories (kcal); 9g Total Fat; (17% calories from fat); 24g
Protein; 73g Carbohydrate; 45mg Cholesterol; 397mg Sodium
Food Exchanges: 3 Grain(Starch); 2 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1/2 Fat;
1/2 Other Carbohydrates

Suggested Wine: Sake

NOTES : Substitute 8 ounces uncooked spaghetti for fine rice vermicelli, if


desired. Cook in boiling water 10 minutes.

Although traditional spaghetti has a different texture, it can be used in place of


the fine rice vermicelli that's found in Asian markets.
Nutr. Assoc. : 26491 0 0 0 26633 0 0 0 20230 0 20177 4920 20024 3333 0

* Exported from MasterCook *


Lime-Vinegar Sauce

Recipe By :
Serving Size : 20 Preparation Time :0:00
Categories : June '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup hot water
1/4 cup sugar
1/2 teaspoon salt
2 tablespoons fresh lime juice
1 tablespoon white vinegar
1 tablespoon fish sauce
1 large garlic clove -- minced

Combine first 3 ingredients in a small bowl; stir well. Cool completely. Stir in
juice and remaining ingredients.

Serving Size: 1 tablespoon

Description:
"This fat-free sauce is served with many Cambodian dishes. Sweet,
salty, and sour, it gives everything from salads to noodles to soup a
splash of intense flavor."
Source:
"Cooking Light, June 1997, p.108"
Copyright:
"� Cooking Light"
Yield:
"1 1/4 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 12 Calories (kcal); trace Total Fat; (7% calories from fat); trace
Protein; 3g Carbohydrate; trace Cholesterol; 54mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0

* Exported from MasterCook *

Barbecued Eggplant and Lentils

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
6 cups cubed eggplant
1 tablespoon olive oil
1 tablespoon low-sodium soy sauce
1 tablespoon lemon juice
2 teaspoons paprika
1 teaspoon dried oregano
2 garlic cloves -- minced
Cooking Spray
2 cups chopped leek
2 cups diced carrot
2 cups no-salt-added tomato juice
1 tablespoon white wine vinegar
1 tablespoon honey
1/4 teaspoon salt
1 (28-ounce) can no-salt-added whole tomatoes -- undrained and chopped
2 cups cooked lentils
1/2 cup dry breadcrumbs
1/2 cup (2 ounces) grated parmesan cheese

Preheat oven to 375�.

Combine first 7 ingredients in a large bowl; toss well to coat. Arrange eggplant
mixture in a single layer on a baking sheet coated with cooking spray. Bake at
375� for 30 minutes.

Coat a nonstick skillet with cooking spray; place over medium-high heat until hot.
Add leek and carrot; saut� 5 minutes or until lightly browned. Add tomato juice,
vinegar, honey, salt, and tomatoes; bring to a boil. Stir in lentils and eggplant
mixture. Reduce heat; simmer 35 minutes or until thick.

Spoon 2 cups mixture into 4 individual gratin dishes coated with cooking spray.
Combine breadcrumbs and cheese; sprinkle 1/4 cup breadcrumb mixture over each
serving. Bake at 375� for 10 minutes or until browned.

Source:
"Cooking Light, January/February 1997, p.134"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 415 Calories (kcal); 8g Total Fat; (17% calories from fat); 21g
Protein; 71g Carbohydrate; 8mg Cholesterol; 656mg Sodium
Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 6 1/2 Vegetable; 0 Fruit; 1 Fat;
1/2 Other Carbohydrates

NOTES : Recipe can be prepared in a 3-quart casserole dish, if desired.


Nutr. Assoc. : 3234 0 0 0 0 0 620 0 2671 0 5298 0 0 0 0 0 0 3562

* Exported from MasterCook *

Barbecued-Pork Sandwiches

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Jan/ Feb '97 Sandwiches
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup barbecue sauce
2 teaspoons brown sugar
1/2 teaspoon lemon juice
1/2 teaspoon vegetable oil
1 cup sliced onion
1/2 cup green bell pepper strips
2 (2-ounce) sandwich rolls
3/4 cup (about 4 ounces) thinly sliced
Apricot-Glazed Pork Roast (see recipe)

Preheat oven to 400�.

Combine first 3 ingredients in a small bowl. Stir well; set aside.

Heat oil in a large nonstick skillet over medium-high heat. Add onion and bell
pepper; saut� 6 minutes or until tender.

Spread barbecue sauce over cut sides of rolls. Divide onion mixture and pork
evenly between roll bottoms; top with roll tops.

Wrap sandwiches tightly in foil; bake at 400� for 15 minutes.

Source:
"Cooking Light, January/February 1997, p.154"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:15"

- - - - - - - - - - - - - - - - - - -

Per serving: 967 Calories (kcal); 24g Total Fat; (22% calories from fat); 89g
Protein; 98g Carbohydrate; 205mg Cholesterol; 872mg Sodium
Food Exchanges: 2 Grain(Starch); 11 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2
Fat; 4 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 3572 26391 0 0

* Exported from MasterCook *

Apricot-Glazed Pork Roast

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Jan/ Feb '97 Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (2-pound) rolled boned pork loin roast (2- to 2
1/4-pounds)
1/2 cup apricot preserves
1 tablespoon dijon mustard
1 teaspoon dried thyme
Cooking Spray

Preheat oven to 325�.

Unroll roast; trim fat. Reroll roast; secure at 1-inch intervals with heavy
string. Combine preserves, mustard, and thyme in a bowl; stir. Brush 1 tablespoon
apricot mixture over roast. Place on a broiler pan coated with cooking spray.
Insert meat thermometer into thickest portion of roast.

Bake at 325� for 1 hour and 45 minutes or until meat thermometer registers 160�
(slightly pink), basting once with apricot mixture. Let stand 15 minutes before
slicing.

Bring remaining apricot mixture to a boil; reduce heat, and cook 2 minutes. Serve
with roast.

Serving Size: 3 ounces pork and about 2 teaspoons sauce

Source:
"Cooking Light, January/February 1997, p.152"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 242 Calories (kcal); 7g Total Fat; (25% calories from fat); 27g
Protein; 17g Carbohydrate; 68mg Cholesterol; 98mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 Other
Carbohydrates

Suggested Wine: Dry Gewurtztraminer

Nutr. Assoc. : 26384 0 0 0 0

* Exported from MasterCook *

Barley-and-Mushroom Casserole

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Grains Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon stick margarine
1 (8-ounce) package presliced mushrooms
1 (3 1/2-ounce) package shiitake mushrooms -- stems removed and caps
sliced
1 cup uncooked pearl barley
1 (1-ounce) envelope onion soup mix (such as Lipton Recipe
Secrets)
4 cups water
Chopped chives (optional)
Preheat oven to 350�.

Heat margarine in a medium nonstick skillet over medium-high heat. Add mushrooms;
saut� 5 minutes or until tender. Set aside.

Combine barley, onion soup mix, and water in a 3-quart casserole, and stir in
mushroom mixture. Cover and bake at 350� for 1 hour and 15 minutes or until liquid
is almost absorbed. Garnish casserole with chives, if desired.

Serving Size: about 3/4 cup

Description:
"Instead of rice, try this easy, high-fiber side dish. It has a
robust, nutty flavor."
Source:
"Cooking Light, November/December 1997, p.127"
Copyright:
"� Cooking Light"
T(Baking Time):
"1:15"

- - - - - - - - - - - - - - - - - - -

Per serving: 162 Calories (kcal); 3g Total Fat; (14% calories from fat); 5g
Protein; 31g Carbohydrate; trace Cholesterol; 455mg Sodium
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 4977 4197 0 993 0 0

* Exported from MasterCook *

Barley-Vegetable Stuffed Acorn Squash

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Jan/ Feb '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 (12-ounce) acorn squash (about 3 medium)
1 tablespoon water
1 tablespoon dark sesame oil
1 cup sliced fresh shiitake mushroom caps
1 cup diced onion
1 cup diced carrot
1 cup sliced leek
2 garlic cloves -- minced
2 cups chopped fresh spinach
2 cups cooked pearl barley
2 tablespoons low-sodium soy sauce
1/4 teaspoon salt
1/4 teaspoon ground red pepper (1/4 to 1/2 teaspoon)
1 tablespoon toasted sesame seeds
Cut squash in half lengthwise; discard seeds and stringy pulp. Place squash
halves, cut sides up, on a 12-inch round glass platter; sprinkle with water. Cover
loosely with plastic wrap; microwave at HIGH 15 minutes or until tender, rotating
platter a half-turn every 5 minutes. Let cool slightly. Scoop pulp from shells to
equal 2 cups, reserving pulp and shells; set aside.

Heat oil in a large nonstick skillet over medium heat. Add mushrooms and next 4
ingredients (mushrooms through garlic); saut� 5 minutes. Stir in reserved squash
pulp, spinach, and next 4 ingredients (spinach through red pepper). Spoon 1 cup
spinach mixture into each squash shell half; sprinkle with sesame seeds.

Source:
"Cooking Light, January/February 1997, p.136"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 163 Calories (kcal); 1g Total Fat; (6% calories from fat); 4g
Protein; 37g Carbohydrate; trace Cholesterol; 315mg Sodium
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 2017 0 3939 4197 0 0 793 620 0 2794 0 0 3624 0

* Exported from MasterCook *

Basic Herb Croutons

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Miscellaneous Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 cups (1/2-inch) cubed French bread (about 4
[1-ounce] slices)
Olive oil-flavored cooking spray
1 tablespoon dried Italian seasoning
1/2 teaspoon salt
1/2 teaspoon pepper

Preheat oven to 400�.

Place bread cubes on a jelly-roll pan; lightly coat bread cubes with cooking
spray. Toss bread cubes with seasoning, salt, and pepper. Bake at 400� for 10
minutes or until golden.

Cinnamon-Sugar Croutons: Substitute 1 teaspoon cinnamon sugar (found in the spice


section of your supermarket) for Italian seasoning, salt, and pepper.

Mexican Croutons: Substitute 1/2 teaspoon each chili powder, cumin, and dried
oregano for the Italian seasoning, salt, and pepper.

Parmesan Croutons: Substitute 2 tablespoons Parmesan cheese for Italian seasoning.


Serving Size: 1/4 cup

Source:
"Cooking Light, November/December 1997, p.180"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 30 Calories (kcal); trace Total Fat; (12% calories from fat); 1g
Protein; 6g Carbohydrate; 0mg Cholesterol; 131mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 2337 0 0 0 0

* Exported from MasterCook *

Basic Icebox Sugar Cookies

Recipe By :
Serving Size : 24 Preparation Time :0:00
Categories : Cookies Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup all-purpose flour
1/4 teaspoon baking soda
1/8 teaspoon salt
4 tablespoons stick margarine -- softened
2/3 cup sugar
1 teaspoon vanilla extract
1 large egg white
Cooking spray

Combine the first 3 ingredients in a bowl, and set aside. Beat margarine at medium
speed of a mixer until light and fluffy. Gradually add sugar, beating at medium
speed of a mixer until well-blended. Add vanilla and egg white, and beat well. Add
flour mixture, and stir until well-blended. Turn dough out onto wax paper, and
shape into a 6-inch log. Wrap log in wax paper, and freeze for 3 hours or until
very firm.

Preheat oven to 350�.

Cut log into 24 (1/4-inch) slices, and place slices 1 inch apart on a baking sheet
coated with cooking spray. Bake at 350� for 8 to 10 minutes. Remove from pan, and
cool on wire racks.

Serving Size: 1 cookie

Source:
"Cooking Light, November/December 1997, p.156"
Copyright:
"� Cooking Light"
Yield:
"2 Dozen"

- - - - - - - - - - - - - - - - - - -

Per serving: 59 Calories (kcal); 2g Total Fat; (29% calories from fat); 1g
Protein; 10g Carbohydrate; 0mg Cholesterol; 49mg Sodium
Food Exchanges: 1/2 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

* Exported from MasterCook *

Basil-Parsley Sauce

Recipe By :
Serving Size : 20 Preparation Time :0:00
Categories : Sauces/Condiments/Marinades Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup fat-free chicken broth
2 tablespoons cornstarch
2 large egg yolks -- lightly beaten
3/4 cup minced fresh parsley
1/2 cup chopped fresh basil
2 tablespoons extra-virgin olive oil
1 tablespoon Dijon mustard
1 tablespoon finely chopped lemon rind
1 garlic clove -- minced

Combine broth and cornstarch in a small saucepan. Bring to a boil, and cook 1
minute, stirring constantly. Gradually add hot broth mixture to egg yolks; stir
constantly with a whisk. Return broth mixture to pan; cook over medium-low heat 15
minutes or until thermometer registers 160�. Pour into a bowl; stir in parsley and
remaining ingredients. Cover and chill. Serve with steamed fresh vegetables such
as artichokes, carrots, and potatoes, if desired.

Serving Size: 1 tablespoon

Description:
"This dip can be used for artichokes as an alternative to melted
butter."
Source:
"Cooking Light, September 1997, p.96"
Copyright:
"� Cooking Light"
Yield:
"1 1/3 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 24 Calories (kcal); 2g Total Fat; (66% calories from fat); 1g
Protein; 1g Carbohydrate; 21mg Cholesterol; 36mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 25062 0 3232 0 0 0 0 801 0

* Exported from MasterCook *

Basque Rice-and-Kale Chowder

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Nov/ Dec '97 Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons olive oil
1 cup chopped onion
1 cup chopped green bell pepper
1/2 cup chopped celery
1/3 cup sliced almonds
1 tablespoon Hungarian sweet paprika
2 bay leaves
1 1/2 cups water
1 (14 1/2-ounce) can stewed tomatoes -- undrained and chopped
2 cups Fresh Vegetable Broth (see recipe)
OR
1 (14 1/2-ounce) can vegetable broth
2 cups chopped kale
1 cup cooked long-grain brown rice
2/3 cup drained canned chickpeas (garbanzo beans)
1/2 cup raisins

Heat oil in a large Dutch oven over medium-high heat. Add onion and next 5
ingredients (onion through bay leaves); saut� 2 minutes. Add water, tomatoes, and
broth; bring to a boil. Add kale, rice, chickpeas, and raisins; reduce heat, and
simmer 10 minutes or until thoroughly heated.

Serving Size: 1 3/4 cups

Source:
"Cooking Light, November/December 1997, p.180"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 351 Calories (kcal); 10g Total Fat; (24% calories from fat); 10g
Protein; 60g Carbohydrate; 0mg Cholesterol; 295mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 1 Fruit; 1
1/2 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 0 20088 0 0 1032 2160 0 213 0 0 2130706543 0 0 2603 4680


* Exported from MasterCook *

Fresh Vegetable Broth

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Nov/ Dec '97 Soups/Stews/Chowders
Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 cups chopped onion
2 cups chopped carrot
2 cups chopped celery
2 cups chopped parsnip
1 cup chopped leek
12 black peppercorns
4 unpeeled garlic cloves
3 bay leaves
1 basil sprig
1 thyme sprig
1 rosemary sprig
1 parsley sprig
5 quarts cold water
1 teaspoon salt

Combine all ingredients except salt in an 8-quart stockpot. Bring to a boil;


reduce heat, and simmer, uncovered, for 3 hours. Strain mixture through a
cheesecloth-lined colander into a large bowl, pressing vegetables with the back of
a spoon to remove as much liquid as possible; discard solids. Stir in salt.

Serving Size: 1 cup

Source:
"Cooking Light, November/December 1997, p.180"
Copyright:
"� Cooking Light"
Yield:
"12 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 51 Calories (kcal); trace Total Fat; (4% calories from fat); 1g
Protein; 12g Carbohydrate; 0mg Cholesterol; 220mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

NOTES : Store broth in refrigerator in an airtight container for up to 1 week.


Pour 2 cups broth into freezer-safe containers; freeze for up to 3 months.
Nutr. Assoc. : 0 20022 0 0 3891 0 620 0 3333 3413 4784 20143 0 0

* Exported from MasterCook *

B�chamel Sauce

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : March '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/2 cups 1% low-fat milk
8 black peppercorns
1 slice (1/2-inch-thick) onion
1 bay leaf
2 tablespoons stick margarine
1/4 cup all-purpose flour
1/4 teaspoon salt
1/8 teaspoon ground white pepper
Dash ground nutmeg

Combine first 4 ingredients in a heavy saucepan; cook over medium-high heat to


180� or until tiny bubbles form around edge (do not boil). Remove from heat.
Cover; let stand 10 minutes. Strain mixture through a sieve into a bowl; discard
solids. Set aside.

Melt margarine in saucepan over medium heat. Add flour, stirring with a whisk
until blended. Cook 1 minute, stirring constantly. Gradually add milk mixture;
cook over medium-low heat 5 minutes or until thick. Stir in salt, pepper, and
nutmeg.

Serving Size: 1/4 cup

Source:
"Cooking Light, March 1997, p.105"
Copyright:
"� Cooking Light"
Yield:
"2 1/4 cup"

- - - - - - - - - - - - - - - - - - -

Per serving: 64 Calories (kcal); 3g Total Fat; (45% calories from fat); 3g
Protein; 6g Carbohydrate; 3mg Cholesterol; 123mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 4437 26411 0 0 0 0 0 0

* Exported from MasterCook *

Beef Meatballs

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Beef Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 pounds ground round
1/4 cup finely shredded fresh Parmesan cheese (1
ounce)
1/2 cup dry breadcrumbs
1/3 cup chopped fresh parsley
1/4 cup tomato sauce
1 teaspoon dry mustard
3/4 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
2 garlic cloves -- crushed
Cooking spray

Preheat oven to 400�.

Combine all ingredients except cooking spray in a bowl; stir well. Shape mixture
into 30 (1 1/2-inch) meatballs. Place on a broiler pan coated with cooking spray.
Bake at 400� for 15 minutes or until done.

Serving Size: 5 meatballs

Source:
"Cooking Light, January/February 1997, p.112"
Copyright:
"� Cooking Light"
Yield:
"30 Meatballs"
T(Baking Time):
"0:15"

- - - - - - - - - - - - - - - - - - -

Per serving: 271 Calories (kcal); 15g Total Fat; (51% calories from fat); 24g
Protein; 8g Carbohydrate; 73mg Cholesterol; 346mg Sodium
Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

NOTES : Because the meatballs are baked and not fried, they won't fall apart when
turned over.
Nutr. Assoc. : 9018 4925 0 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Beef Rendang

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Beef Sept '97
Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound lean, boned sirloin steak
2 teaspoons vegetable oil
Cooking spray
1/3 cup chopped shallots
1 tablespoon grated peeled fresh ginger
1 tablespoon minced peeled fresh lemon grass
1/2 teaspoon crushed red pepper
3 garlic cloves -- minced
2 (14 1/4-ounce) cans fat-free beef broth -- divided
1/2 cup unsweetened light coconut milk
1/8 teaspoon salt
4 cups hot cooked rice
4 teaspoons chopped fresh cilantro

Trim fat from steak; cut steak into 1/2-inch cubes. Heat oil in a large nonstick
skillet over high heat. Add steak; cook 4 minutes or until steak loses its pink
color. Drain well, and set aside. Wipe drippings from skillet with a paper towel.

Place skillet coated with cooking spray over medium-high heat until hot. Add
shallots and next 4 ingredients (shallots through garlic); saut� 1 minute. Return
steak to skillet. Stir in 2 cups broth; bring to a boil. Cover, reduce heat, and
simmer 45 minutes. Stir in remaining broth; cover and simmer 45 minutes or until
steak is tender. Remove from heat; stir in coconut milk and salt. Serve over rice;
sprinkle with cilantro.

Serving Size: 1/3 cup meat mixture and 1 cup rice

Source:
"Cooking Light, September 1997, p.150"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 535 Calories (kcal); 20g Total Fat; (32% calories from fat); 36g
Protein; 58g Carbohydrate; 71mg Cholesterol; 557mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 0
Other Carbohydrates

NOTES : We simmered the meat in beef broth rather than high-fat coconut milk; just
before serving, however, we added a small amount of coconut milk for flavoring.
(Be sure to use unsweetened canned light coconut milk instead of the sweetened
type popular in making fruit drinks.)
Nutr. Assoc. : 27226 0 0 26631 20083 0 0 620 0 564 0 0 0

* Exported from MasterCook *

Beef Tenderloin with Beaujolais Jus

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Beef Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (2 1/4-pound) beef tenderloin
5 teaspoons minced fresh thyme -- divided
1 teaspoon salt
1/2 teaspoon coarsely ground pepper
1/2 cup dried porcini mushrooms (about 1/2 ounce)
1 (750-milliliter) bottle Beaujolais or other light, fruity red wine
1 (14 1/4-ounce) can fat-free beef broth
2 garlic cloves -- minced
1 tablespoon water
2 teaspoons cornstarch
1 teaspoon olive oil
Cooking spray

Trim the fat from tenderloin. Combine 3 teaspoons thyme, salt, and pepper; rub
evenly over tenderloin. Cover and chill 2 hours.

Combine 2 teaspoons thyme, mushrooms, wine, broth, and garlic in a large saucepan,
and bring to a boil. Reduce heat, and simmer until reduced to 1 1/2 cups (about 1
hour). Combine water and cornstarch, and stir into wine mixture. Bring to a boil,
and cook 1 minute, stirring constantly. Remove wine mixture from heat; set aside,
and keep warm.

Preheat oven to 400�.

Heat oil in a large nonstick skillet over medium-high heat. Add tenderloin,
browning on all sides, about 12 minutes. Place tenderloin on a broiler pan coated
with cooking spray. Insert meat thermometer into thickest portion of tenderloin.
Bake at 400� for 20 minutes or until thermometer registers 145� (medium-rare) to
160� (medium). Place tenderloin on a serving platter, and cover with foil. Let
stand for 10 minutes. Serve with Beaujolais jus.

Serving Size: 3 ounces beef and 3 tablespoons jus

Source:
"Cooking Light, November/December 1997, p.118"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 286 Calories (kcal); 9g Total Fat; (35% calories from fat); 30g
Protein; 6g Carbohydrate; 67mg Cholesterol; 494mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Suggested Wine: Pinot Noir

NOTES : We recommend using a fairly good wine for the best flavor. If you have
leftover beef, serve it on sandwiches with horseradish cream, which you can make
by combining 3/4 cup fat-free sour cream and 3 tablespoons prepared horseradish.
Nutr. Assoc. : 26491 0 0 0 3149 1244 26122 0 0 0 0 2130706543

* Exported from MasterCook *

Beef, Pepper, and Shiitake Mushroom Stir-Fry

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : August �97 Beef
International

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon olive oil -- divided
Cooking spray
6 ounces beef tenderloin -- cut into 1/2-inch strips
1/2 cup sliced shallots
1/2 cup green bell pepper -- cut into 1/4-inch strips
1/2 cup red bell pepper -- cut into 1/4-inch strips
1/2 cup yellow bell pepper -- cut into 1/4-inch strips
3 garlic cloves -- minced
2 cups sliced shiitake mushroom caps (about 1
[3.5-ounce] package)
1/4 cup dry white wine
1/2 cup no-salt-added beef broth
1 tablespoon chopped fresh basil
1/4 teaspoon salt
1/4 teaspoon pepper
1 1/2 cups hot cooked rice

Heat 1/2 teaspoon oil in a large nonstick skillet coated with cooking spray over
medium-high heat until hot. Add beef; stir-fry 2 minutes. Remove beef from
skillet; set aside. Wipe skillet clean with a paper towel.

Heat 1/2 teaspoon oil in skillet. Add sliced shallots, bell pepper strips, and
minced garlic, and stir-fry 1 minute. Add mushrooms, and stir-fry 2 minutes. Stir
in wine, and cook 1 minute. Add broth; reduce heat, and simmer 3 minutes. Return
beef to skillet, and cook 1 minute. Stir in chopped basil, salt, and pepper. Serve
with rice.

Serving Size: 1 cup beef mixture and 3/4 cup rice

Cuisine:
"Asian"
Source:
"Cooking Light, August 1997, p.104"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 448 Calories (kcal); 9g Total Fat; (19% calories from fat); 27g
Protein; 58g Carbohydrate; 44mg Cholesterol; 336mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit;
1/2 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 0 26491 4902 0 0 0 620 3386 0 26512 0 0 0 0

* Exported from MasterCook *

Beef-Vegetable Ragout with Soft Polenta

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : March '97 Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 pounds lean, boned round steak -- cut into 1-inch cubes
2 tablespoons all-purpose flour
Cooking spray
1 cup chopped onion
1 cup no-salt-added tomato sauce -- divided
2 cups water
1 teaspoon dried thyme
3/4 teaspoon dried rosemary
1/2 teaspoon garlic salt
1/4 teaspoon pepper
2 (14 1/4-ounce) cans fat-free beef broth
1 bay leaf
1/3 cup all-purpose flour
1 (15 1/4-ounce) can no-salt-added sweet peas
1 (15-ounce) can whole white potatoes -- drained and halved
1 (15-ounce) can tender baby whole carrots -- drained
Soft Polenta (recipe follows)

SOFT POLENTA
2 1/2 cups yellow cornmeal
3/4 teaspoon salt
8 cups water

Combine steak and 2 tablespoons flour in a large zip-top plastic bag. Seal; toss
to coat. Remove steak from bag. Place a large Dutch oven coated with cooking spray
over medium-high heat until hot. Add steak and onion; cook 2 minutes on all sides
or until steak is browned. Add 1/2 cup tomato sauce, water, and next 6 ingredients
(water through bay leaf); bring to a boil. Cover, reduce heat, and simmer 45
minutes or until steak is tender, stirring occasionally. Discard bay leaf.

Combine 1/2 cup tomato sauce and 1/3 cup flour in a bowl, and stir well. Add
tomato sauce mixture, peas, potatoes, and carrots to steak mixture in pan; bring
to a boil. Cover, reduce heat, and simmer 5 minutes or until thick, stirring
occasionally. Serve over Soft Polenta.

Serving Size: 1 1/2 cups ragout and 1 cup polenta


____________________

To Make Soft Polenta:

Place cornmeal and salt in a large saucepan. Gradually add water, stirring
constantly with a whisk. Bring to a boil, and reduce heat to medium. Cook the
polenta 15 minutes, stirring frequently. Serve immediately.

Serving size: 1 cup

Source:
"Cooking Light, March 1997, p.98"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 476 Calories (kcal); 9g Total Fat; (16% calories from fat); 39g
Protein; 61g Carbohydrate; 72mg Cholesterol; 743mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 9034 0 0 0 26429 0 0 0 0 0 0 0 0 26079 4609 2111 2130706543


0 0 0 0

* Exported from MasterCook *

Bill's Mexican Rice

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Grains March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon olive oil
1 cup diced onion
1/2 cup diced carrot
1/2 cup diced celery
2 garlic cloves -- minced
1 cup uncooked long-grain rice
3/4 cup diced tomato
1 tablespoon low-sodium soy sauce
1 teaspoon minced fresh green chile
1 3/4 cups water
1 (14 1/2-ounce) can vegetable broth
1 teaspoon chopped fresh oregano
OR
1/4 teaspoon dried oregano
1 teaspoon chopped fresh cilantro
Oregano sprigs (optional)

Heat olive oil in a large saucepan over medium-high heat. Add onion, carrot,
celery, and garlic; saut� 8 minutes or until onion is golden. Add rice, diced
tomato, soy sauce, chile, water, and vegetable broth; bring to a boil. Cover,
reduce heat, and simmer 30 minutes or until the rice is tender and liquid is
almost absorbed. Stir in chopped oregano and chopped cilantro. Garnish with
oregano sprigs, if desired.

Serving Size: 1 cup

Source:
"Cooking Light, March 1997, p.93"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 244 Calories (kcal); 4g Total Fat; (16% calories from fat); 5g
Protein; 46g Carbohydrate; 0mg Cholesterol; 598mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat;
0 Other Carbohydrates

NOTES : For spa cuisine with a zesty Mexican flair. try this recipe from chef Bill
Wavrin of Rancho La Puerta. He suggests stirring in fresh peas (in season) while
the rice is hot.
Nutr. Assoc. : 0 0 0 0 620 3977 0 0 3577 0 5846 3390 0 0 0 1016
* Exported from MasterCook *

Bittersweet Chocolate Pudding

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 1/2 cups skim milk -- divided
1 cup Dutch process or unsweetened cocoa
3 tablespoons cornstarch
1/4 teaspoon salt
1 cup sugar
1 large egg -- lightly beaten
1 large egg yolk -- lightly beaten
2 ounces bittersweet chocolate -- coarsely chopped
1 tablespoon vanilla extract

Combine 1 cup milk, cocoa, cornstarch, and salt in a large bowl; stir well with a
whisk. Set aside.

Cook 2 1/2 cups milk in a large, heavy saucepan over medium-high heat to 180� or
until tiny bubbles form around edge (do not boil). Remove from heat; stir in sugar
with a whisk until sugar dissolves. Add cocoa mixture to pan, stirring until
blended. Bring to a boil over medium heat; cook 2 minutes, stirring constantly.

Combine egg and egg yolk in a bowl, stirring well with a whisk. Gradually add milk
mixture to egg mixture, stirring constantly. Return mixture to pan. Cook over
medium heat until thick (about 2 minutes); stir constantly. Remove from heat. Stir
in chocolate and vanilla; stir until chocolate melts. Serve warm or chilled.

Serving Size: 1/2 cup

Source:
"Cooking Light, November/December 1997, p.137"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 244 Calories (kcal); 6g Total Fat; (22% calories from fat); 8g
Protein; 41g Carbohydrate; 52mg Cholesterol; 136mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2
Other Carbohydrates

Nutr. Assoc. : 0 20186 0 0 0 0 0 0 0

* Exported from MasterCook *

Black Bean-and-Barley Salsa Salad

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Beans June '97
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups water
1 cup uncooked quick-cooking barley
1 cup fresh or frozen whole-kernel corn
1 cup chopped tomato
1/2 cup minced fresh cilantro
1/3 cup diced red bell pepper
1/4 cup finely chopped red onion
1/4 cup minced green onions
1 (15-ounce) can no-salt-added black beans -- rinsed and drained
1/4 cup fresh lemon juice
1 teaspoon jalape�o hot sauce
1 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon pepper

Bring 2 cups water to a boil in a medium saucepan. Add barley; cover, reduce heat,
and simmer 8 minutes. Add corn (do not stir), and cover. Cook 6 minutes or until
barley is tender. Remove barley mixture from heat, and let stand 5 minutes.

Combine barley mixture, tomato, and next 5 ingredients (tomato through black
beans) in a large bowl. Combine lemon juice and remaining ingredients in a small
bowl. Pour lemon dressing over salad; toss gently to coat.

Serving Size: 1 1/2 cups

Source:
"Cooking Light, June 1997, p.102"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 323 Calories (kcal); 4g Total Fat; (9% calories from fat); 14g
Protein; 62g Carbohydrate; 0mg Cholesterol; 509mg Sodium
Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 2151 5567 0 0 0 2679 3585 578 0 20151 0 0 0 0

* Exported from MasterCook *

Black Forest Bread

Recipe By :
Serving Size : 14 Preparation Time :0:00
Categories : Breads Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 3/4 cups all-purpose flour
1/2 cup unsweetened cocoa
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup dried cranberries
1 tablespoon hot water
2 teaspoons instant coffee granules
3/4 cup low-fat buttermilk
2/3 cup sugar
1/3 cup honey
2 tablespoons vegetable oil
2 teaspoons vanilla extract
1 large egg
Cooking spray

Preheat oven to 350�.

Combine first 4 ingredients in a large bowl. Stir in cranberries; make a well in


center of mixture. Combine water and coffee granules; add buttermilk, sugar,
honey, oil, vanilla, and egg, stirring well with a whisk. Add to flour mixture,
stirring just until moist. Spoon batter into an 8�4-inch loaf pan coated with
cooking spray.

Bake at 350� for 50 minutes or until a wooden pick inserted in center comes out
clean. Cool 10 minutes in pan on a wire rack, and remove from pan. Cool completely
on wire rack.

Serving Size: 1 slice

Source:
"Cooking Light, November/December 1997, p.186"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 160 Calories (kcal); 3g Total Fat; (15% calories from fat); 3g
Protein; 31g Carbohydrate; 14mg Cholesterol; 186mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
Other Carbohydrates

Nutr. Assoc. : 0 20186 0 0 26507 0 20216 25045 0 0 0 0 0 0

* Exported from MasterCook *

Black-Eyed Pea Salad

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : August �97 Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons red wine vinegar
1 tablespoon olive oil
1/8 teaspoon salt
1/8 teaspoon pepper
2 1/2 cups drained canned black-eyed peas -- rinsed
3/4 cup diced celery
1/4 cup chopped fresh cilantro
1/4 cup diced red bell pepper
1/4 cup diced green bell pepper
1/4 cup diced red onion
Cilantro sprigs (optional)

Combine first 4 ingredients in a medium bowl; stir well. Add black-eyed peas and
next 5 ingredients (peas through onion); stir well. Cover and chill at least 1
hour. Stir before serving. Garnish with cilantro sprigs, if desired.

Serving Size: 1 cup

Source:
"Cooking Light, August 1997, p.119"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 159 Calories (kcal); 4g Total Fat; (23% calories from fat); 8g
Protein; 24g Carbohydrate; 0mg Cholesterol; 536mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates

Serving Ideas : This colorful salad can also be served as a topping for Adobo Tuna
or as a salsa with chips.

Nutr. Assoc. : 0 0 0 0 2275 0 0 0 0 0 0

* Exported from MasterCook *

Blackberry-and-Vodka Sorbet with Mixed Berries

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts June '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
5 cups blackberries
1 cup superfine sugar -- divided
2/3 cup fresh lime juice -- divided
1/4 cup vodka
1/4 cup fresh lemon juice
2 teaspoons Chambord (raspberry-flavored liqueur)
3 cups halved strawberries
3 cups blueberries
1/3 cup vodka

Place blackberries in a blender; process until smooth. Press blackberry pur�e


through a sieve into a medium bowl; discard seeds. Add 3/4 cup sugar, 1/3 cup lime
juice, 1/4 cup vodka, lemon juice, and liqueur to blackberry pur�e; stir well.

Pour blackberry 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 until firm.

Combine 1/4 cup sugar, 1/3 cup lime juice, strawberries, blueberries, and 1/3 cup
vodka in a large bowl; stir gently. Let stand 2 hours.

Spoon 3/4 cup strawberry mixture into each of 8 glasses; top each with 1/2 cup
sorbet.

Source:
"Cooking Light, June 1997, p.173"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 240 Calories (kcal); 1g Total Fat; (3% calories from fat); 1g
Protein; 51g Carbohydrate; 0mg Cholesterol; 5mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1
1/2 Other Carbohydrates

NOTES : This dessert, also from Bathers Pavilion, uses superfine sugar because
it's more finely granulated and dissolves almost instantly. If you don't have it,
process granulated sugar in a food processor for about one minute.
Nutr. Assoc. : 166 1440 0 0 0 4687 26358 175 0

* Exported from MasterCook *

Blini with Smoked Salmon and Dilled Onion Compote

Recipe By :
Serving Size : 72 Preparation Time :0:00
Categories : Appetizers Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 teaspoon sugar
1 package dry yeast
2 tablespoons warm water (105� to 115�)
2 1/2 cups low-fat buttermilk
1 tablespoon vegetable oil
1 large egg
1 1/2 cups all-purpose flour
1/2 cup buckwheat flour
1 tablespoon sugar
1/2 teaspoon baking powder
1/2 teaspoon baking soda
dash salt
2 large egg whites (at room temperature)
8 ounces thinly sliced smoked salmon -- cut into 1/4-inch-wide
strips
Dilled Onion Compote (recipe follows)
Dill sprigs (optional)
DILLED ONION COMPOTE
2 cups chopped red onion
1/4 cup fresh lemon juice
1/4 cup water
2 tablespoons sugar
1/2 teaspoon salt
1/3 cup low-fat sour cream
3 tablespoons minced fresh dill

Dissolve 1/2 teaspoon sugar and yeast in warm water in a large bowl; let stand 5
minutes. Add buttermilk, oil, and egg; stir with a whisk until smooth. Combine
flours, 1 tablespoon sugar, baking powder, baking soda, and salt; stir well. Add
to yeast mixture; stir until smooth. Cover and chill 8 hours.

Beat egg whites at high speed of a mixer until stiff peaks form. Gently fold egg
whites into batter. Spoon about 1 tablespoon batter for each pancake onto a hot
nonstick griddle or nonstick skillet. Turn pancakes when tops are covered with
bubbles and edges look cooked.

Divide salmon strips evenly among pancakes, and top each with about 1 teaspoon
Dilled Onion Compote. Garnish with dill sprigs, if desired.

Serving Size: 1 appetizer


____________________

To Make Dilled Onion Compote: Combine first 5 ingredients in a zip-top heavy-duty


plastic bag, and seal; shake to coat. Marinate in refrigerator 8 hours, turning
bag occasionally.

Drain onion, and rinse under cold water; drain well. Combine onion, sour cream,
and dill in a bowl, and stir well. Store in an airtight container in refrigerator
up to 3 days.

Yield: 1 1/2 cups (serving size: 1 teaspoon).

Source:
"Cooking Light, January/February 1997, p.149"
Copyright:
"� Cooking Light"
Yield:
"6 Dozen"

- - - - - - - - - - - - - - - - - - -

Per serving: 28 Calories (kcal); 1g Total Fat; (18% calories from fat); 2g
Protein; 4g Carbohydrate; 4mg Cholesterol; 56mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Suggested Wine: Semillon

NOTES : Although traditional blini (buckwheat pancakes) are thin and served with
butter, this low-fat version calls for smoked salmon complemented by an onion
relish. If you don't have buckwheat flour, use all-purpose flour.
Nutr. Assoc. : 0 0 5472 228 986 0 0 0 0 0 2142 0 3231 5003 2130706543 0 0
2679 0 0 0 1326 0 3360
* Exported from MasterCook *

Blueberry Crumble Pie

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts June '97
Pie

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
5 cups fresh or frozen blueberries
1 (9-inch) reduced-fat graham-cracker crust
3/4 cup packed brown sugar
3 tablespoons all-purpose flour
1 1/2 teaspoons vanilla extract
1/4 teaspoon grated lemon rind
1 (8-ounce) carton low-fat sour cream
1/4 cup dry breadcrumbs
1 tablespoon granulated sugar
1 tablespoon margarine -- melted

Preheat oven to 375� .

Place blueberries in crust; set aside.

Combine brown sugar, flour, vanilla, rind, and sour cream; spread over
blueberries. Combine breadcrumbs, granulated sugar, and margarine; sprinkle over
sour cream mixture. Bake at 375� for 40 minutes or until set and crumbs are
lightly browned. Cool 1 hour on a wire rack.

Source:
"Cooking Light, June 1997, p.119"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 338 Calories (kcal); 9g Total Fat; (24% calories from fat); 4g
Protein; 62g Carbohydrate; 3mg Cholesterol; 249mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 Fruit; 1 1/2 Fat;
3 Other Carbohydrates

NOTES : Don't worry when the pie doesn't hold its shape. The blueberries are
supposed to spill out�that's the crumble.
Nutr. Assoc. : 175 27045 0 0 0 0 25082 0 0 0

* Exported from MasterCook *

Blueberry Streusel Cake

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : April '97 Baked
Breakfast Cakes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups blueberries
1/4 cup granulated sugar
1/3 cup vanilla wafer crumbs (about 8 cookies)
1/4 cup packed brown sugar
1 tablespoon margarine -- melted
1 teaspoon hot water
1 1/2 cups all-purpose flour
1/3 cup granulated sugar
3/4 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
3/4 cup plain low-fat yogurt
3 tablespoons vegetable oil
1 teaspoon vanilla extract
1 large egg
1 large egg white
Cooking spray

Preheat oven to 350�.

Combine blueberries and 1/4 cup sugar in a bowl; gently mash with a potato masher
until blueberries are crushed. Let stand 5 minutes. Set aside.

Combine wafer crumbs, brown sugar, margarine, and hot water; stir until well-
blended. Set aside.

Combine flour, 1/3 cup sugar, baking powder, baking soda, and salt in a large
bowl. Combine yogurt, oil, vanilla, egg, and egg white; stir well with a whisk.
Add to flour mixture, stirring until well-blended. Fold in blueberry mixture. Pour
batter into a 9-inch round cake pan coated with cooking spray. Bake at 350� for 30
minutes. Sprinkle brown sugar mixture over cake; bake an additional 10 minutes or
until a wooden pick inserted in center comes out clean. Let cool on a wire rack.

Serving Size: 1 wedge

Source:
"Cooking Light, April 1997, p.168"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"

- - - - - - - - - - - - - - - - - - -

Per serving: 282 Calories (kcal); 8g Total Fat; (26% calories from fat); 5g
Protein; 47g Carbohydrate; 26mg Cholesterol; 180mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1
1/2 Other Carbohydrates

Nutr. Assoc. : 0 0 5410 0 0 0 0 0 0 0 0 0 0 0 0 0 0

* Exported from MasterCook *


Blueberry-Almond Streusel Muffins

Recipe By :
Serving Size : 18 Preparation Time :0:00
Categories : Breads Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/2 cups all-purpose flour
1 cup granulated sugar
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
3/4 cup 2% low-fat milk
1/2 cup low-fat buttermilk
1/3 cup light Ricotta cheese
2 tablespoons vegetable oil
1 tablespoon vanilla extract
1 teaspoon almond extract
3 large egg whites
1 1/3 cups blueberries
Cooking spray
1/4 cup all-purpose flour
1/2 cup finely chopped almonds
1 tablespoon brown sugar
1 tablespoon reduced-calorie stick margarine -- melted

Preheat oven to 400�.

Combine first 5 ingredients in a large bowl; make a well in center of mixture.


Combine milk and next 6 ingredients (milk through egg whites); stir well with a
whisk. Add to flour mixture, stirring just until moist. Gently stir in
blueberries. Spoon batter into 18 muffin cups coated with cooking spray.

Combine 1/4 cup flour and remaining ingredients; sprinkle evenly over batter. Bake
at 400� for 18 minutes or until done. Remove from pans immediately; cool on a wire
rack.

Serving Size: 1 muffin

Source:
"Cooking Light, September 1997, p.82"
Copyright:
"� Cooking Light"
Yield:
"1 1/2 Dozen"
T(Baking Time):
"0:18"

- - - - - - - - - - - - - - - - - - -

Per serving: 180 Calories (kcal); 5g Total Fat; (23% calories from fat); 5g
Protein; 30g Carbohydrate; 2mg Cholesterol; 247mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 Other
Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 25045 1267 0 0 0 3231 175 0 0 20020 0 20100

* Exported from MasterCook *

Blushing Tiramis�

Recipe By :Nadine Grant, Torrance, Calif.


Serving Size : 12 Preparation Time :0:00
Categories : August �97 Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
6 cups (1-inch) cubes angel food cake (about 1
[10-ounce] cake)
2 (0.78-ounce) packages instant vanilla-flavored cappuccino mix
(such as Maxwell House)
1 cup hot water
1 (8-ounce) block Neufch�tel cheese
1/2 cup packed brown sugar
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1 (8-ounce) block frozen reduced-calorie whipped topping -- thawed
1 tablespoon unsweetened cocoa
Raspberry Pur�e
Fresh raspberries (optional)

RASPBERRY PUR�E
1 (10-ounce) package frozen raspberries in light syrup -- thawed and
undrained
2 tablespoons lemon juice

Place the cake cubes in a single layer in a 13 � 9-inch baking dish. Combine
cappuccino mix and hot water in a small bowl; pour over cake cubes. Set aside.

Combine cheese, sugar, vanilla, and cinnamon in a large bowl. Beat at high speed
of a mixer 2 minutes or until fluffy; fold in whipped topping. Spread cheese
mixture over cake cubes. Sift cocoa over cheese mixture. Cover and chill 1 hour.
Serve with Raspberry Pur�e. Garnish with fresh raspberries, if desired.

Serving Size: 1 [3-inch] square and 2 tablespoons sauce)


____________________

To Make Raspberry Pur�e:

Place raspberries and lemon juice in a food processor, and process until mixture
is smooth.

Yield: 1 1/2 cups


Serving Size: 2 tablespoons.

Source:
"Cooking Light, August 1997, p.134"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -
Per serving: 243 Calories (kcal); 7g Total Fat; (26% calories from fat); 4g
Protein; 40g Carbohydrate; 14mg Cholesterol; 242mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 2
Other Carbohydrates

Nutr. Assoc. : 905942 5882 0 947 0 0 0 0 0 2130706543 0 0 1233 0

* Exported from MasterCook *

Boston Cream Pie

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Desserts Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Vanilla Pastry Cream (recipe follows) -- leaves removed
Cooking spray
2 teaspoons cake flour
1/2 cup sugar
3 1/2 tablespoons stick margarine
1 teaspoon vanilla extract
1 large egg yolk
1 1/2 cups sifted cake flour
1 1/2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup skim milk
2 large egg whites
3 tablespoons sugar
Chocolate Glaze (recipe follows)

VANILLA PASTRY CREAM


1 large egg -- lightly beaten
1/3 cup sugar
2 1/2 tablespoons cornstarch
1 1/4 cups 2% low-fat milk
1 1/2 teaspoons vanilla extract

CHOCOLATE GLAZE
2 ounces semisweet chocolate -- coarsely chopped
3 1/2 tablespoons water
2 1/2 tablespoons fat-free sweetened condensed milk

Prepare Vanilla Pastry Cream.

Preheat oven to 350�.

Coat bottom of a 9-inch round cake pan with cooking spray. Dust with 2 teaspoons
flour; set aside.

Beat 1/2 cup sugar and margarine in a medium bowl at medium speed of a mixer until
well-blended (about 5 minutes). Add vanilla and egg yolk, and beat well. Sift
together 1 1/2 cups flour, baking powder, and salt. Add flour mixture to creamed
mixture alternately with milk, beginning and ending with flour mixture.

Beat egg whites at high speed of a mixer until foamy using clean dry beaters.
Gradually add 3 tablespoons sugar, beating mixture until stiff peaks form. Gently
stir one-fourth of egg white mixture into batter. Gently fold in remaining egg
white mixture. Pour into prepared pan. Bake at 350� for 35 minutes or until a
wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire
rack; remove from pan. Cool completely on wire rack.

Split cake in half horizontally using a serrated knife; place bottom layer, cut
side up, on a serving plate. Spread Vanilla Pastry Cream evenly over bottom layer;
top with remaining cake layer. Spread Chocolate Glaze evenly over top. Chill 1
hour or until glaze is set.
____________________

To Make Vanilla Pastry Cream:

Place egg in a bowl; set aside. Combine sugar and cornstarch in a saucepan.
Gradually add milk to saucepan; stir with a whisk until blended. Bring to a boil
over medium heat; cook 1 minute, stirring constantly. Remove from heat. Gradually
stir one-fourth of hot milk mixture into egg; add to remaining milk mixture,
stirring constantly. Cook over medium heat 1 minute or until thick, stirring
constantly. Remove from heat; stir in vanilla. Pour mixture into a bowl; place
plastic wrap on surface, and chill.
Yield: 1 1/2 cups

To Make Chocolate Glaze:

Combine all ingredients in a medium glass bowl, and microwave at HIGH 1 minute or
until almost melted, stirring until smooth.
Yield: 1/4 cup

Description:
"This dessert isn't a pie at all; it consists of two layers of sponge
cake with a custard filling."
Source:
"Cooking Light, September 1997, p.89"
Copyright:
"� Cooking Light"
T(Chill Time):
"1:00"

- - - - - - - - - - - - - - - - - - -

Per serving: 265 Calories (kcal); 7g Total Fat; (24% calories from fat); 5g
Protein; 45g Carbohydrate; 43mg Cholesterol; 275mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 2
1/2 Other Carbohydrates

NOTES : It was Boston's Parker House hotel that crowned this "pie" with its now
familiar chocolate topping. (In the more traditional version, powdered sugar is
dusted on top.)
Nutr. Assoc. : 2130706543 0 0 0 0 0 0 0 0 0 0 3231 0 2130706543 0 0 0 0 0
0 0 0 0 0

* Exported from MasterCook *


Bourbon-Bacon Scallops

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fish And Shellfish Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 tablespoons minced green onions
2 tablespoons bourbon
2 tablespoons maple syrup
1 tablespoon low-sodium soy sauce
1 tablespoon Dijon mustard
1/4 teaspoon pepper
24 large sea scallops (about 1 1/2 pounds)
6 low-sodium bacon slices (4 ounces)
Cooking spray

Combine first 6 ingredients in a bowl; stir well. Add scallops, stirring gently to
coat. Cover and marinate in refrigerator 1 hour, stirring occasionally.

Remove scallops from bowl, reserving marinade. Cut each slice of bacon into 4
pieces 1 bacon piece around each scallop (bacon might only wrap halfway around
scallops if they are very large). Thread scallops onto 4 (12-inch) skewers,
leaving some space between scallops so bacon will cook.

Place skewers on a broiler pan coated with cooking spray; broil 8 minutes or until
bacon is crisp and scallops are done, basting occasionally with reserved marinade
(cooking time will vary greatly with size of scallops.)

Serving Size: 6 scallops.

Source:
"Cooking Light, January/February 1997, p.91"
Copyright:
"� Cooking Light"
Yield:
"24 scallops"

- - - - - - - - - - - - - - - - - - -

Per serving: 184 Calories (kcal); 6g Total Fat; (30% calories from fat); 18g
Protein; 10g Carbohydrate; 38mg Cholesterol; 495mg Sodium
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat;
1/2 Other Carbohydrates

Suggested Wine: Sauvignon Blanc

Serving Ideas : Serve these scallops over rice with a side of snow peas and
broccoli.

Nutr. Assoc. : 2665 0 0 0 0 0 1341 2121 0

* Exported from MasterCook *


Braised Pork Roast with Apple-Brandy Sauce

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Nov/ Dec '97 Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (2 1/2-pound) rolled boned pork loin roast
1 tablespoon dried rubbed sage
1 1/2 teaspoons dried thyme
1 teaspoon salt -- divided
1/2 teaspoon pepper -- divided
Cooking spray
1 teaspoon margarine
2 cups chopped onion
1/2 cup chopped celery
1/2 cup thawed apple juice concentrate -- undiluted
1/2 cup applejack (apple brandy)
1 (10 1/2-ounce) can low-salt chicken broth
2 2/3 cups chopped peeled Granny Smith apple (about 1
pound)
1 tablespoon water
2 teaspoons cornstarch

Unroll roast; trim fat. Combine sage, thyme, 1/2 teaspoon salt, and 1/4 teaspoon
pepper; rub inside surface of roast with one-third of sage mixture. Reroll roast,
securing at 1-inch intervals with heavy string. Rub outside surface of roast with
remaining sage mixture.

Preheat oven to 425�.

Place a large Dutch oven coated with cooking spray over medium-high heat until
hot. Add roast; brown on all sides. Remove roast from pan; set aside. Melt
margarine in pan. Add onion and celery, and saut� 5 minutes. Return roast to pan.
Combine 1/2 teaspoon salt, 1/4 teaspoon pepper, apple juice, applejack, and broth;
pour over roast.

Insert a meat thermometer into thickest portion of roast. Cover and bake at 425�
for 20 minutes; reduce oven temperature to 325� (do not remove roast from oven),
and bake 30 minutes. Add apple; cover and bake an additional 30 minutes or until
meat thermometer registers 160� (slightly pink). Remove roast from pan, reserving
cooking liquid. Place roast on a platter; cover with foil. Let stand 10 minutes.

Combine water and cornstarch, and stir into reserved cooking liquid. Bring mixture
to a boil, and cook 1 minute or until sauce is slightly thick. Serve sauce with
pork.

Serving Size: 3 ounces of pork and 1/3 cup of sauce

Description:
"Cooked in the same pan with the roast, the chunky apple-brandy sauce
picks up the herb rub's savory flavors."
Source:
"Cooking Light, November/December 1997, p.261"
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -

Per serving: 284 Calories (kcal); 7g Total Fat; (26% calories from fat); 28g
Protein; 18g Carbohydrate; 64mg Cholesterol; 343mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1 Fruit; 0 Fat; 0
Other Carbohydrates

NOTES : Use 1 cup apple juice concentrate and omit apple brandy, if desired.
Nutr. Assoc. : 26384 3154 0 0 0 0 0 0 0 2061 2067 0 20149 0 0

* Exported from MasterCook *

Brandied Summer Fruit

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Desserts June '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 cups sliced apricots
1 cup sliced strawberries
1 cup blackberries
1 cup cubed peeled cantaloupe
1/2 cup raspberries
1/4 cup apple juice
1/4 cup brandy
2 tablespoons sugar
Mint leaves (optional)

Combine first 8 ingredients in a medium bowl, and toss fruit gently. Cover fruit,
and chill 2 hours, stirring occasionally. Garnish fruit with mint leaves, if
desired.

Serving Size: 1 cup

Source:
"Cooking Light, June 1997, p.115"
Copyright:
"� Cooking Light"
T(Chilling Time):
"2:00"

- - - - - - - - - - - - - - - - - - -

Per serving: 146 Calories (kcal); 1g Total Fat; (5% calories from fat); 2g
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

NOTES : This recipe uses all five of what we found to be summer's best-for-you
fruits.
Nutr. Assoc. : 2070 20229 166 26364 1232 0 0 0 3384
* Exported from MasterCook *

Brie-and-Caramelized Onion-Stuffed Chicken Breasts

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Main Dish May '97
Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon olive oil -- divided
1 1/2 cups sliced onion
4 -- thinly sliced
2/3 cup dry white wine -- divided
2 ounces Brie or Camembert cheese -- rind removed and cut into
small pieces (about 2 tablespoons)
1/8 teaspoon salt
1/8 teaspoon pepper
4 (4-ounce) skinned, boned chicken breast halves
2 tablespoons minced onion
1 tablespoon chopped fresh sage
OR
3/4 teaspoon dried rubbed sage
2 garlic cloves -- minced
1 (10 1/2-ounce) can low-salt chicken broth
Sage sprigs (optional)

Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add sliced
onion; saut� 30 minutes or until golden brown. Add sliced garlic; saut� 5 minutes.
Stir in 1/3 cup wine; cook 5 minutes or until liquid almost evaporates. Spoon
onion mixture into a bowl; let cool. Stir in Brie, salt, and pepper.

Cut a horizontal slit through the thickest portion of each chicken breast half to
form a pocket. Stuff about 1 1/2 tablespoons of the onion mixture into each
pocket.

Heat 1/2 teaspoon oil in skillet over medium-high heat. Add chicken; saut� 6
minutes on each side or until chicken is done. Remove chicken from skillet. Set
aside; keep warm.

Add 1/3 cup wine, minced onion, sage, and minced garlic to skillet. Cook over
medium-high heat for 2 minutes. Stir in broth. Bring to a boil, and cook 7 minutes
or until reduced to 3/4 cup. Return chicken to skillet; cover and simmer 2 minutes
or until thoroughly heated. Serve sauce with chicken. Garnish with fresh sage, if
desired.

Serving Size: 1 chicken breast half and 3 tablespoons sauce

Source:
"Cooking Light, May 1997, p.126"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 243 Calories (kcal); 7g Total Fat; (29% calories from fat); 33g
Protein; 7g Carbohydrate; 80mg Cholesterol; 246mg Sodium
Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Suggested Wine: Pinot Noir

NOTES : Although this elegant dish is low on calories, the melted Brie-and-onion
combination creates a rich-tasting, buttery consistency.
Nutr. Assoc. : 0 0 620 0 202 0 0 4944 0 3403 0 2130706543 0 0 1302

* Exported from MasterCook *

Broccoli, Orange, and Watercress Salad

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : March '97 Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 medium oranges
1 teaspoon vegetable oil
1 teaspoon prepared horseradish
1 teaspoon honey
1/8 teaspoon salt
1 Dash pepper
2 cups small broccoli florets
1/4 cup thinly sliced red onion -- separated into rings
2 cups trimmed watercress

Peel and section oranges over a large bowl, and squeeze membranes to extract
juice. Set orange sections aside, and reserve 1 tablespoon juice. Discard orange
membranes.

Add the oil and the next 4 ingredients (oil through pepper) to reserved orange
juice. Stir well; set aside.

Steam the broccoli, covered, 1 1/2 minutes or until crisp-tender. Rinse broccoli
under cold water; drain well.

Add the broccoli, orange sections, onion, and watercress to the orange juice
mixture, and toss well. Divide the salad evenly between 2 plates.

Source:
"Cooking Light, March 1997, p.156"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 124 Calories (kcal); 3g Total Fat; (17% calories from fat); 4g
Protein; 24g Carbohydrate; 0mg Cholesterol; 175mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 1014 0 0 0 0 0 20011 20230 5474


* Exported from MasterCook *

Broiled Salmon on Weinkraut with Juniper Berries

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : Fish And Shellfish Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
7 1/2 cups refrigerated sauerkraut -- drained
2 bacon slices -- cut into 1-inch pieces
2 cups coarsely chopped onion
1 1/2 tablespoons juniper berries
1/2 teaspoon pepper
3 bay leaves
1 (750-milliliter) bottle Riesling or other dry white wine
1 (8-ounce) bottle clam juice
7 (6-ounce) salmon steaks (1 inch thick)
Cooking spray

Place sauerkraut in a colander; rinse under cold water. Drain well, pressing
sauerkraut with the back of a spoon to remove as much water as possible.

Cook bacon in a large Dutch oven over medium-high heat for 3 minutes. Add onion;
saut� 5 minutes. Stir in sauerkraut, juniper berries, and next 4 ingredients
(juniper berries through clam juice). Bring to a boil, reduce heat, and simmer 45
minutes or until liquid evaporates and mixture is tender.

Place salmon steaks on broiler pan coated with cooking spray, and broil 3 minutes
on each side or until fish flakes easily when tested with a fork. Serve with
sauerkraut mixture.

Serving Size: 1 salmon steak and 1 cup sauerkraut mixture

Source:
"Cooking Light, October 1997, p.181"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 362 Calories (kcal); 7g Total Fat; (22% calories from fat); 38g
Protein; 19g Carbohydrate; 90mg Cholesterol; 1951mg Sodium
Food Exchanges: 0 Grain(Starch); 5 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

NOTES : Fish and sauerkraut sounds like a strange combination, but in fact, it's
astonishingly good. In Germany, you'd be more likely to find fried cod on top of
the sauerkraut, but broiled salmon is a delicious substitute. Serve this dish with
rye bread or boiled potatoes.
Nutr. Assoc. : 1335 2121 2679 2241 0 2160 4739 0 4821 0

* Exported from MasterCook *


Brown Sugar Icebox Cookies

Recipe By :
Serving Size : 24 Preparation Time :0:00
Categories : Cookies Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup all-purpose flour
1/4 teaspoon baking soda
1/8 teaspoon salt
4 tablespoons margarine -- softened
2/3 cup packed brown sugar
1 teaspoon vanilla extract
1 large egg white
Cooking spray

Combine first 3 ingredients in a bowl, and set aside. Beat margarine at medium
speed of a mixer until light and fluffy. Gradually add sugar, beating at medium
speed of a mixer until well-blended. Add vanilla and egg white, and beat well. Add
flour mixture, and stir until well-blended. Turn dough out onto wax paper; shape
into a 6-inch log. Wrap log in wax paper; freeze 3 hours or until very firm.

Preheat oven to 350�.

Cut log into 24 (1/4-inch) slices, and place slices 1 inch apart on a baking sheet
coated with cooking spray. Bake at 350� for 8 to 10 minutes. Remove from pan; cool
on wire racks.

Serving Size: 1 cookie


____________________

Spice Variation: Add 1/2 teaspoon ground cinnamon and 1/8 teaspoon ground cloves
to flour mixture.

Freckled Chocolate Variation: Add 1 ounce of grated semisweet chocolate to the


flour mixture.

Espresso Mocha Variation: Add 2 teaspoons instant espresso granules or 4 teaspoons


instant coffee granules to flour mixture.

Source:
"Cooking Light, November/December 1997, p.160"
Copyright:
"� Cooking Light"
Yield:
"2 Dozen"

- - - - - - - - - - - - - - - - - - -

Per serving: 60 Calories (kcal); 2g Total Fat; (29% calories from fat); 1g
Protein; 10g Carbohydrate; 0mg Cholesterol; 51mg Sodium
Food Exchanges: 1/2 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

* Exported from MasterCook *

Brown Sugar-Balsamic Glazed Oranges

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Fruit Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 medium navel oranges (about 1 pound)
2 tablespoons brown sugar
1 tablespoon balsamic vinegar

Peel oranges, and cut each crosswise into 1/4-inch-thick slices. Divide oranges
evenly between 2 plates. Combine brown sugar and vinegar; drizzle vinegar mixture
over oranges. Cover and marinate in refrigerator 2 hours.

Source:
"Cooking Light, November/December 1997, p.202"
Copyright:
"� Cooking Light"
T(Refrigeration):
"2:00"

- - - - - - - - - - - - - - - - - - -

Per serving: 100 Calories (kcal); trace Total Fat; (0% calories from fat); 1g
Protein; 26g Carbohydrate; 0mg Cholesterol; 5mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 4212 0 0

* Exported from MasterCook *

Browned Garlic-and-Burgundy Marinade

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : July '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons olive oil
Cooking spray
3 garlic cloves -- thinly sliced
3/4 cup dry red wine
3 tablespoons low-sodium soy sauce
1 teaspoon dried tarragon
Heat oil in a small nonstick skillet coated with cooking spray over medium-high
heat until hot. Add garlic; saut� 5 minutes or until brown. Remove from heat; stir
in wine, soy sauce, and tarragon.

Serving Size: 1 tablespoon

Source:
"Cooking Light, July 1997, p.81"
Copyright:
"� Cooking Light"
Yield:
"1 Cup"

- - - - - - - - - - - - - - - - - - -

Per serving: 16 Calories (kcal); 1g Total Fat; (57% calories from fat); trace
Protein; 1g Carbohydrate; 0mg Cholesterol; 120mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 0 5443 620 3177 4026 0

* Exported from MasterCook *

Brownie Cheesecake Torte

Recipe By :Priscilla Yee, Concord, Calif.


Serving Size : 12 Preparation Time :0:00
Categories : August �97 Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (15.1-ounce) package low-fat fudge brownie mix
2 teaspoons instant coffee granules
1/2 teaspoon ground cinnamon
1 (4-ounce) jar carrot baby food
Cooking spray
1/2 cup plus 2 tablespoons sugar -- divided
4 teaspoons all-purpose flour
1 teaspoon vanilla extract
1 (8-ounce) block Neufch�tel cheese -- softened
1 (8-ounce) block fat-free cream cheese -- softened
2 large egg whites
3 tablespoons skim milk -- divided
2 tablespoons unsweetened cocoa
Chocolate syrup (optional)
Fresh raspberries (optional)

Preheat oven to 425�.

Combine first 4 ingredients in a bowl. Firmly press mixture into bottom and 1 inch
up sides of a 9-inch springform pan coated with cooking spray. Set aside.

Combine 1/2 cup sugar, flour, vanilla, and cheeses; beat at medium speed of a
mixer until well-blended. Add egg whites and 2 tablespoons milk; beat well.
Combine 1/2 cup batter, 1 tablespoon milk, 2 tablespoons sugar, and cocoa in a
small bowl; stir well. Spoon remaining batter alternately with cocoa mixture into
prepared crust. Swirl together using the tip of a knife. Bake at 425� for 10
minutes. Reduce oven temperature to 250� (do not remove cheesecake from oven);
bake 45 minutes or until almost set. Cool completely on a wire rack. Garnish with
chocolate syrup and fresh raspberries, if desired.

Serving Size: 1 wedge

Source:
"Cooking Light, August 1997, p.71"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 260 Calories (kcal); 9g Total Fat; (29% calories from fat); 7g
Protein; 41g Carbohydrate; 16mg Cholesterol; 224mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 2
1/2 Other Carbohydrates

Nutr. Assoc. : 25044 0 0 0 0 1440 0 0 947 0 3231 4038 0 370 1232

* Exported from MasterCook *

Bruschetta Pomodoro

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Appetizers Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups minced plum tomato (about 3/4 pound)
1 1/2 teaspoons capers
2 tablespoons chopped kalamata olives
1 tablespoon chopped red onion
1 tablespoon chopped fresh basil
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon balsamic vinegar
1/8 teaspoon pepper
10 slices (1/2-inch-thick) diagonally cut French
bread baguette -- toasted

Combine all the ingredients except French bread; cover and let stand 30 minutes.
Drain the tomato mixture. Top each bread slice with 1 tablespoon of tomato
mixture.

Description:
"Pomodoro is Italian for "tomato.""
Source:
"Cooking Light, September 1997, p.104"
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -

Per serving: 91 Calories (kcal); 2g Total Fat; (23% calories from fat); 3g
Protein; 15g Carbohydrate; 0mg Cholesterol; 230mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 26089 2478 2678 2679 0 0 0 0 0 594

* Exported from MasterCook *

Brussels Sprouts, Orange, and Fennel Salad

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : March '97 Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons white wine vinegar
1 teaspoon grated orange rind
2 teaspoons water
1 teaspoon vegetable oil
1/4 teaspoon ground ginger
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
2 cups trimmed Brussels sprouts (about 1/2 pound)
3/4 cup thinly sliced fennel
2 small oranges -- peeled, quartered, and thinly sliced

Combine first 7 ingredients in a bowl. Stir well; set aside.

Steam Brussels sprouts, covered, 8 minutes. Rinse sprouts under cold water; drain
well. Cut sprouts in half lengthwise. Add sprouts, fennel, and oranges to vinegar
mixture; toss well.

Serving Size: 1 1/2 cups

Source:
"Cooking Light, March 1997, p.157"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 133 Calories (kcal); 3g Total Fat; (16% calories from fat); 5g
Protein; 27g Carbohydrate; 0mg Cholesterol; 172mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 215 26098 1014 0


* Exported from MasterCook *

Brussels Sprouts-and-Rice Casserole

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Casseroles Nov/ Dec '97
Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (10-ounce) package frozen Brussels sprouts
1/4 cup water
1 tablespoon stick margarine
2 tablespoons all-purpose flour
1 1/2 cups 1% low-fat milk
1/4 teaspoon salt
1/8 teaspoon white pepper
Cooking spray
1 cup cooked long-grain rice
1 ounce thinly sliced prosciutto or ham -- cut into thin strips
1/4 cup fresh breadcrumbs
2 tablespoons grated fresh Parmesan cheese

Preheat oven to 375�.

Combine the Brussels sprouts and water in a medium saucepan, and bring to a boil.
Cover, reduce heat, and simmer 5 minutes. Uncover sprouts, and cook 1 minute.
Drain.

Melt margarine in a small saucepan over low heat; add flour, stirring with a
whisk. Gradually add milk to saucepan. Bring to a boil; cook 3 minutes over medium
heat or until thick and bubbly, stirring constantly. Stir in salt and pepper. Set
aside.

Coat a 9-inch quiche or round baking dish with cooking spray. Pat rice into bottom
of dish; arrange Brussels sprouts, stem sides down, on top of rice. Sprinkle
Brussels sprouts with prosciutto; pour sauce over prosciutto. Combine breadcrumbs
and cheese; sprinkle over sauce. Bake at 375� for 20 minutes or until lightly
browned.

Serving Size: about 1/2 cup

Source:
"Cooking Light, November/December 1997, p.123"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 133 Calories (kcal); 4g Total Fat; (25% calories from fat); 7g
Protein; 18g Carbohydrate; 7mg Cholesterol; 316mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 214 0 0 0 0 0 0 0 2840 4633 0 0


* Exported from MasterCook *

Buckwheat-Cinnamon Pancakes

Recipe By :Jean Kressy


Serving Size : 3 Preparation Time :0:00
Categories : Breads Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup all-purpose flour
1/2 cup buckwheat flour
1 tablespoon sugar
2 teaspoons baking powder
3/4 teaspoon ground cinnamon
1/4 teaspoon salt
1 cup skim milk
1 tablespoon vegetable oil
1 large egg

Combine first 6 ingredients in a large bowl; stir well. Combine milk, oil, and
egg; stir well. Add to flour mixture, stirring until smooth.

Spoon about 1/3 cup batter for each pancake onto a hot nonstick griddle or
nonstick skillet. Turn pancakes when the tops are covered with bubbles and the
edges look cooked.

Serving Size: 2 pancakes

Description:
"Help avert a stress-related bad mood with this complex-carbo-loaded
breakfast."
Source:
"Cooking Light, September 1997, p.52"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 253 Calories (kcal); 7g Total Fat; (24% calories from fat); 9g
Protein; 39g Carbohydrate; 64mg Cholesterol; 566mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Buffalo Chicken Salad with Blue Cheese-Buttermilk Dressing

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : July '97 Poultry
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon paprika
1 1/2 tablespoons olive oil
2 tablespoons hot sauce
6 (4-ounce) skinned, boned chicken breast halves
1 large carrot
1 celery stalk
3 cups cubed red potato
Cooking spray
6 cups shredded romaine lettuce
2 cups cherry tomato halves
Blue Cheese-Buttermilk Dressing

BLUE CHEESE-BUTTERMILK DRESSING


1/2 cup low-fat buttermilk
1/2 cup plain fat-free yogurt
3 tablespoons white wine vinegar
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon coarsely ground pepper
1/2 cup thinly sliced green onions
1/2 cup (2 ounces) crumbled blue cheese

Combine the first 3 ingredients in a large dish. Add chicken, tossing to coat.
Cover and marinate in refrigerator 30 minutes to 1 hour.

Cut carrot and celery lengthwise into 12 thin strips using a vegetable peeler.
Place strips in a bowl of ice water. Let stand 30 minutes.

Place potato in a saucepan; cover with water. Bring to a boil; cook 15 minutes or
until tender. Drain; cool.

Prepare grill. Remove chicken from dish; discard marinade. Place chicken on grill
rack coated with cooking spray; grill 5 minutes on each side or until chicken is
done. Cut chicken diagonally across grain into thin slices. Set aside.

Arrange lettuce on a large platter. Top with potato, carrot and celery strips,
chicken, and tomato halves. Serve with Blue Cheese-Buttermilk Dressing.

Serving Size: 1 cup lettuce, 1 chicken breast half, and 1/4 cup dressing
____________________

To Make Blue Cheese-Buttermilk Dressing:

Combine first 6 ingredients in a bowl; stir with a whisk until blended. Stir in
onions and cheese.

Yield: 1 1/2 cups


Serving Size: 1/4 cup

Description:
"The popular flavors of Buffalo wings and blue cheese dip team up in
this salad."
Source:
"Cooking Light, July 1997, p.65"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 303 Calories (kcal); 8g Total Fat; (24% calories from fat); 33g
Protein; 24g Carbohydrate; 74mg Cholesterol; 569mg Sodium
Food Exchanges: 1 Grain(Starch); 4 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 0 0 0 4944 0 0 4716 0 4924 2557 2130706543 0 25045 20159 0


0 0 20072 0 168

* Exported from MasterCook *

Butternut Squash Ragout

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons olive oil
2 cups chopped onion
4 cups cubed peeled butternut or acorn squash
(about 1 1/2 pounds)
2 cups sliced carrot
1 cup chopped, peeled celeriac
1 teaspoon curry powder
2 garlic cloves -- minced
1 cup drained canned chickpeas (garbanzo beans)
1 cup canned vegetable broth
1 cup no-salt-added tomato juice
1/2 cup chopped dried apricots
1/4 cup chopped almonds -- toasted
Chopped fresh parsley
3 cups cooked couscous

Heat oil in a large nonstick saucepan over medium heat. Add onion and next 5
ingredients (onion through garlic), and saut� 2 minutes. Add chickpeas, broth, and
tomato juice, and bring to a boil. Reduce heat, and simmer, uncovered, 30 minutes
or until tender. Top with apricots and almonds, and sprinkle with parsley. Serve
over couscous.

Serving Size: 1 1/2 cups ragout with 1/2 cup couscous

Source:
"Cooking Light, January/February 1997, p.135"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 337 Calories (kcal); 6g Total Fat; (16% calories from fat); 10g
Protein; 64g Carbohydrate; trace Cholesterol; 446mg Sodium
Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 1/2 Fruit; 1 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 2406 0 2515 0 0 3502 5439 5298 0 0 0 0

* Exported from MasterCook *

Butternut Squash with Barley Stuffing

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Oct '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 (1-pound) butternut squash
1 tablespoon vegetable oil
1 cup diced red bell pepper
1/2 cup thinly sliced green onions
1 (10 1/2-ounce) can low-salt chicken broth
1 1/2 teaspoons rubbed sage
3/4 cup uncooked pearl barley
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon pepper
1/2 cup shredded part-skim Mozzarella cheese (2
ounces)

Preheat oven to 350�. Cut each squash in half lengthwise, and discard seeds and
membranes. Place squash, cut sides down, on a baking sheet, and bake at 350� for
35 minutes or until tender. Cool to touch. Scoop out pulp, leaving a 1/4-inch
shell. Mash pulp to measure 2 cups; set aside.

Heat oil in a large saucepan over medium heat until hot. Add bell pepper and
onions; saut� 5 minutes. Add broth and sage; bring to a boil. Stir in barley;
return to a boil. Cover, reduce heat, and simmer 15 minutes. Uncover; cook 10
minutes or until most of liquid is absorbed. Remove from heat; stir in mashed
squash, parsley, salt, and pepper.

Divide mixture evenly among squash halves. Place on a baking sheet; bake at 350�
for 15 minutes. Sprinkle evenly with cheese; bake an additional 5 minutes or until
cheese melts.

Source:
"Cooking Light, October 1997, p.101"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 311 Calories (kcal); 7g Total Fat; (19% calories from fat); 13g
Protein; 56g Carbohydrate; 8mg Cholesterol; 368mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 3403 0 0 0 0 921

* Exported from MasterCook *

Cabbage-Rice Casserole

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : August �97 Casseroles
Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons olive oil
6 cups finely chopped cabbage
1 cup diced onion
3 cups water
1 cup chopped tomatoes
2 tablespoons brown sugar
2 tablespoons cider vinegar
1/4 teaspoon salt
1 cup uncooked white basmati rice
1/4 cup currants

Preheat oven to 350�.

Heat oil in a large nonstick skillet over medium heat. Add cabbage and onion;
saut� 1 minute. Add water and next 4 ingredients (water through salt); bring to
boil. Add rice and currants; spoon into an 11 � 7-inch baking dish. Cover and bake
at 350� for 50 minutes or until rice is tender.

Serving Size: 1 cup

Source:
"Cooking Light, August 1997, p.126"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:50"

- - - - - - - - - - - - - - - - - - -

Per serving: 179 Calories (kcal); 2g Total Fat; (12% calories from fat); 4g
Protein; 36g Carbohydrate; 0mg Cholesterol; 130mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 1/2
Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 4920 0 0 26059 0 0 0 2155 3024

* Exported from MasterCook *

Caesar Chicken-Pasta Salad

Recipe By :
Serving Size : 4 Preparation Time :0:10
Categories : Pasta Poultry
Salads Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 cups (about 12 ounces) skinned, shredded
roasted chicken breast (such as Tyson's)
3 cups hot cooked penne (about 6 ounces uncooked
tubular-shaped pasta)
2 cups thinly sliced romaine lettuce
1 1/2 cups halved cherry tomatoes
1/2 cup thinly sliced fresh basil
1/2 cup chopped green onions
1/3 cup fat-free Caesar dressing
1/4 cup chopped fresh parsley
1 (4-ounce) package crumbled Feta cheese
1 garlic clove -- minced

Combine all ingredients in a large bowl; toss well to coat.

Serving Size: 2 cups

Source:
"Cooking Light, September 1997, p.132"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:16"

- - - - - - - - - - - - - - - - - - -

Per serving: 440 Calories (kcal); 11g Total Fat; (22% calories from fat); 43g
Protein; 40g Carbohydrate; 114mg Cholesterol; 607mg Sodium
Food Exchanges: 2 Grain(Starch); 5 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 1/2
Other Carbohydrates

NOTES : While this salad can be enjoyed the way it is, you can include or
substitute different kinds of chicken, turkey, cheese, salad dressing, or herbs.

To lower the sodium in this dish, use plain cooked chicken in place of the
commercial roasted variety, which is fairly high in sodium.
Nutr. Assoc. : 4732 2845 4924 2557 3332 0 25060 0 0 0

* Exported from MasterCook *

Caesar Potato Salad

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : June '97 Salads
Side Dish

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 tablespoons extra-virgin olive oil
2 garlic cloves -- minced
2 slices French bread
1 1/2 pounds small red potatoes
3 tablespoons dry vermouth
2 tablespoons balsamic vinegar
1 tablespoon lemon juice
2 teaspoons Dijon mustard
2 teaspoons anchovy paste
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup chopped green onions
3 tablespoons finely chopped fresh flat-leaf parsley
Romaine lettuce leaves (optional)
1/4 cup grated fresh Parmesan cheese

Combine oil and garlic; let stand 30 minutes.

Preheat oven to 350� .

Brush 1 1/2 teaspoons oil mixture over bread; cut into cubes. Place bread cubes in
a single layer on a jelly-roll pan. Bake at 350� for 9 minutes or until toasted.

Steam potatoes, covered, 18 minutes or until tender. Let cool; cut into 1/4-inch-
thick slices. Combine potato slices and vermouth; toss gently to coat.

Combine remaining oil mixture, vinegar, and next 7 ingredients (vinegar through
parsley) in a bowl. Pour dressing over potatoes; toss gently to coat. Cover and
chill.

Serve in a lettuce-lined bowl, if desired. Sprinkle with cheese and croutons.

Serving Size: 2/3 cup

Source:
"Cooking Light, June 1997, p.96"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 177 Calories (kcal); 5g Total Fat; (26% calories from fat); 5g
Protein; 27g Carbohydrate; 3mg Cholesterol; 233mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

NOTES : Store anchovy paste (which comes in a tube) in the refrigerator after
using it in this recipe.
Nutr. Assoc. : 0 0 594 4716 0 0 0 0 0 0 0 0 20067 4780 0

* Exported from MasterCook *

Caf� Au Lait Granita

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Beverages June '97
Menu Item
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups hot strong brewed coffee
3 cups 1% low-fat milk
1/2 cup sugar

Combine all ingredients in a pitcher; stir until sugar dissolves. Pour into ice
cube trays; freeze 4 hours or until firm.

Let stand at room temperature 10 minutes. Place the frozen cubes in a food
processor; process until smooth. Spoon into chilled dishes; serve immediately.

Serving Size: 1 cup

Description:
""Caf� au lait" is French for "coffee with milk," and granita is an
Italian ice. When these French and Italian dishes get together, you
have a new New Orleans dessert."
Source:
"Cooking Light, June 1997, p.185"
Copyright:
"� Cooking Light"
Yield:
"2 Quarts"

- - - - - - - - - - - - - - - - - - -

Per serving: 88 Calories (kcal); 1g Total Fat; (9% calories from fat); 3g Protein;
17g Carbohydrate; 4mg Cholesterol; 48mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 Other
Carbohydrates

Nutr. Assoc. : 2349 0 0 0

* Exported from MasterCook *

Cajun Chicken with Okra

Recipe By :
Serving Size : 4 Preparation Time :0:12
Categories : Nov/ Dec '97 Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons vegetable oil
4 (4-ounce) skinned boned chicken breast halves
2/3 cup low-salt chicken broth
1/4 teaspoon salt
1/8 teaspoon crushed red pepper
1 (14 1/2-ounce) can Cajun-style stewed tomatoes -- undrained and chopped
2 garlic cloves -- crushed
1 (10-ounce) package frozen cut okra -- thawed
1 1/2 tablespoons all-purpose flour
2 tablespoons water
1/4 teaspoon hot sauce
2 cups cooked long-grain rice

Heat oil in a large nonstick skillet over medium-high heat until hot. Add chicken;
cook 2 minutes on each side. Add broth, salt, pepper, tomatoes, and garlic; cover,
reduce heat, and simmer 8 minutes or until chicken is done. Add okra; simmer,
covered, 3 minutes.

Combine flour and water in a small bowl, stirring with a whisk; add to skillet.
Simmer, uncovered, 2 minutes or until thick. Stir in hot sauce. Serve over rice.

Serving Size: 1 chicken breast half, 3/4 cup sauce, and 1/2 cup rice

Source:
"Cooking Light, November/December 1997, p.211"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:19"

- - - - - - - - - - - - - - - - - - -

Per serving: 333 Calories (kcal); 5g Total Fat; (12% calories from fat); 33g
Protein; 40g Carbohydrate; 66mg Cholesterol; 451mg Sodium
Food Exchanges: 2 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Suggested Wine: Zinfandel

Nutr. Assoc. : 0 26039 0 0 0 0 620 4280 0 0 0 2840

* Exported from MasterCook *

Cajun Shrimp

Recipe By :
Serving Size : 4 Preparation Time :0:10
Categories : Fish And Shellfish Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 pounds large shrimp -- peeled and deveined
1 teaspoon paprika
3/4 teaspoon dried thyme
3/4 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground red pepper (1/4 to 1/2 teaspoons)
1 tablespoon vegetable oil

Combine first 8 ingredients in a large zip-top plastic bag; seal bag and shake to
coat. Heat oil in a large nonstick skillet over medium-high heat until hot. Add
shrimp; saut� 4 minutes or until shrimp are done.
Serving Size: 5 ounces

Source:
"Cooking Light, October 1997, p.146"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:10"

- - - - - - - - - - - - - - - - - - -

Per serving: 215 Calories (kcal); 6g Total Fat; (28% calories from fat); 35g
Protein; 2g Carbohydrate; 259mg Cholesterol; 386mg Sodium
Food Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Serving Ideas : Try serving these spicy shrimp with easy-to-make cheese grits.
Simply stir grated cheese into any kind of cooked grits.

Nutr. Assoc. : 0 0 0 0 0 0 0 3624 0

* Exported from MasterCook *

Cajun-Creole Seasoning

Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : June '97 Miscellaneous
Seasonings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon salt
3/4 teaspoon ground red pepper
1/2 teaspoon garlic powder
1/2 teaspoon black pepper

Combine all ingredients in a bowl; stir well.

Source:
"Cooking Light, June 1997, p.182"
Copyright:
"� Cooking Light"
Yield:
"1 1/2 Tablespoon"

- - - - - - - - - - - - - - - - - - -

Per serving: 8 Calories (kcal); trace Total Fat; (4% calories from fat); trace
Protein; 2g Carbohydrate; 0mg Cholesterol; 6396mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 0 0 0 0
* Exported from MasterCook *

Callaloo

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Main Dish May '97
Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
5 cups water
1 1/2 cups finely chopped onion
1/2 pound lean, boned, smoked center-cut loin pork
chops -- cut into 1/2-inch pieces
1 garlic clove -- minced
4 cups chopped spinach
4 cups chopped collard greens
4 cups chopped kale
1/4 cup white vinegar
2 tablespoons chopped fresh parsley
1 tablespoon hot pepper sauce
1 teaspoon dried thyme
1/2 teaspoon salt
1 (10-ounce) package frozen cut okra -- thawed
Cornmeal Fungi

CORNMEAL FUNGI
1 cup yellow cornmeal
3 cups water
1 tablespoon margarine
1/2 teaspoon salt
1/4 teaspoon pepper

Combine first 4 ingredients in a large Dutch oven, and bring to a boil. Reduce
heat, and simmer, uncovered, 30 minutes. Add spinach and next 8 ingredients
(spinach through okra), and simmer 15 minutes or until vegetables are tender.
Spoon Cornmeal Fungi evenly into 6 bowls, and top with pork mixture.

Serving Size: 1 1/3 cups pork mixture and 1/2 cup Cornmeal Fungi
____________________

To Make Cornmeal Fungi:

Place cornmeal in a medium saucepan. Gradually add water, stirring constantly with
a whisk. Bring to a boil; cook 1 minute, stirring constantly. Stir in margarine,
salt, and pepper; cook an additional 2 minutes or until thick, stirring
constantly.

Serving Size: 1/2 cup

Source:
"Cooking Light, May 1997, p.152"
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -

Per serving: 211 Calories (kcal); 5g Total Fat; (18% calories from fat); 13g
Protein; 32g Carbohydrate; 17mg Cholesterol; 506mg Sodium
Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 2312 0 0 2780 0 0 0 0 0 0 3464 2130706543 0 0 0 0 0 0

* Exported from MasterCook *

Calypso Chicken with Saut�ed Plantains and Down-Island Salsa

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Jan/ Feb '97 Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/2 cups chopped onion
1/2 cup minced green bell pepper
2 tablespoons fresh lime juice
1 teaspoon minced fresh thyme
2 garlic cloves -- minced
6 (4-ounce) skinned, boned chicken breast halves
3/4 teaspoon salt -- divided
1/2 teaspoon pepper
2 teaspoons vegetable oil
Cooking Spray
1 (14.5-ounce) can diced tomatoes -- undrained
1/2 cup water
1 serrano chile
Down-island Salsa (recipe follows)
Saut�ed Plantains (recipe follows)
3 cups hot cooked long-grain rice
Fresh thyme sprigs (optional)
Lime wedges (optional)

DOWN-ISLAND SALSA
1/4 cup firmly packed brown sugar
3 tablespoons white rum
2 tablespoons fresh asparagus
1 teaspoon minced seeded serrano chile
4 cups fresh pineapple cubes (1-inch)
1 cup diced peeled ripe mango
1 cup carambola (starfruit) -- halved lengthwise and thinly
sliced

SAUTEED PLANTAINS
1 tablespoon vegetable oil
3 ripe plantains -- peeled and sliced lengthwise

Combine first 6 ingredients in a bowl; toss to coat. Cover and refrigerate 1 hour,
turning occasionally.
Remove chicken from marinade, reserving marinade; sprinkle chicken with 1/2
teaspoon salt and pepper. Heat oil in a large nonstick skillet coated with cooking
spray over medium-high heat until hot. Add chicken; saut� 1 minute per side or
until browned. Add reserved marinade, remaining 1/4 teaspoon salt, tomatoes,
water, and serrano chile; bring to a boil. Cover, reduce heat, and simmer 1 hour.
Discard chile. Top each chicken breast with tomato mixture; serve with Down-Island
Salsa, Saut�ed Plantains, and rice. Garnish with thyme sprigs and lime wedges, if
desired.

Serving Size: 1 chicken breast, 1/3 cup sauce, 2/3 cup salsa, plantain half, and
1/2 cup rice
____________________

To Make Down-Island Salsa: Combine first 3 ingredients in a large bowl; stir well.
Add remaining ingredients; toss to coat. Chill at least 2 hours.
Recipe Makes: 6 cups
Serving Size: 2/3 cup

To Make Saut�ed Plantains: Heat oil in a large nonstick skillet over medium-high
heat. Add plantains; saut� 1 1/2 minutes per side or until browned. Slice, if
desired.

Source:
"Cooking Light, January/February 1997, p.85"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 557 Calories (kcal); 7g Total Fat; (10% calories from fat); 32g
Protein; 93g Carbohydrate; 66mg Cholesterol; 456mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 3 Fruit; 1
Fat; 1/2 Other Carbohydrates

NOTES : This entr�e is similar to the famous chicken dish called country captain,
but the fiery seasonings and sides make it uniquely Caribbean. If you can't find
plantains, the dish is equally good without them.

Increase the mango to 2 cups if carambola is unavailable.


Nutr. Assoc. : 0 20166 0 0 620 26039 0 0 0 0 2470 0 4888 2130706543 0 2840
3413 3952 0 0 0 0 4888 20154 4088 249 0 0 4524

* Exported from MasterCook *

Cannelloni Stuffed with Veal and Herbs

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Beef March '97
Pasta

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups B�chamel Sauce -- divided (see recipe)
8 uncooked cannelloni
3/4 pound lean ground veal
1/4 cup chopped fresh parsley
2 tablespoons grated Parmesan cheese
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh sage
1 large egg -- lightly beaten
Cooking spray
2 tablespoons grated Parmesan cheese

Preheat oven to 350�. Prepare B�chamel Sauce; keep warm.

Cook pasta according to package directions, omitting salt and fat; set aside.

Combine 1 cup B�chamel Sauce, veal, and next 5 ingredients (veal through egg) in a
bowl; stir well.

Spoon veal mixture into cooked cannelloni. Arrange stuffed cannelloni into a 13 �
9-inch baking dish coated with cooking spray. Spoon 1 cup B�chamel Sauce over
cannelloni. Cover and bake at 350� for 40 minutes. Uncover; sprinkle with 2
tablespoons cheese. Bake an additional 10 minutes or until cheese is golden.

Serving Size: 2 cannelloni

Source:
"Cooking Light, March 1997, p.186"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 417 Calories (kcal); 15g Total Fat; (34% calories from fat); 30g
Protein; 38g Carbohydrate; 126mg Cholesterol; 428mg Sodium
Food Exchanges: 2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates

Suggested Wine: Chardonnay

Nutr. Assoc. : 0 305 3632 0 0 0 3403 0 0 0

* Exported from MasterCook *

B�chamel Sauce

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : March '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/2 cups 1% low-fat milk
8 black peppercorns
1 slice (1/2-inch-thick) onion
1 bay leaf
2 tablespoons stick margarine
1/4 cup all-purpose flour
1/4 teaspoon salt
1/8 teaspoon ground white pepper
Dash ground nutmeg

Combine first 4 ingredients in a heavy saucepan; cook over medium-high heat to


180� or until tiny bubbles form around edge (do not boil). Remove from heat.
Cover; let stand 10 minutes. Strain mixture through a sieve into a bowl; discard
solids. Set aside.

Melt margarine in saucepan over medium heat. Add flour, stirring with a whisk
until blended. Cook 1 minute, stirring constantly. Gradually add milk mixture;
cook over medium-low heat 5 minutes or until thick. Stir in salt, pepper, and
nutmeg.

Serving Size: 1/4 cup

Source:
"Cooking Light, March 1997, p.105"
Copyright:
"� Cooking Light"
Yield:
"2 1/4 cup"

- - - - - - - - - - - - - - - - - - -

Per serving: 64 Calories (kcal); 3g Total Fat; (45% calories from fat); 3g
Protein; 6g Carbohydrate; 3mg Cholesterol; 123mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 4437 26411 0 0 0 0 0 0

* Exported from MasterCook *

Cantaloupe-Banana Slush

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Beverages June '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups coarsely chopped cantaloupe
2 cups sliced ripe banana (about 2 medium)
2 cups pineapple-orange-banana juice
1 tablespoon sugar
1 tablespoon lime juice

Arrange cantaloupe and banana in a single layer on a baking sheet; freeze until
firm. Place frozen fruit in a food processor; process until chunky. With processor
on, slowly add remaining ingredients; process until smooth. Serve immediately.

Serving Size: 1 cup

Source:
"Cooking Light, June 1997, p.114"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 138 Calories (kcal); trace Total Fat; (2% calories from fat); 2g
Protein; 34g Carbohydrate; 0mg Cholesterol; 9mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 1 Other
Carbohydrates

Nutr. Assoc. : 26364 20225 4491 0 0

* Exported from MasterCook *

Caramel Pears

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Fruit Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup orange juice
3 tablespoons brown sugar
1/8 teaspoon ground cinnamon
Dash ground cloves
2 peeled Bosc pears -- cored and cut into 1-inch thick
wedges
2 tablespoons white rum
Cinnamon sticks (optional)

Combine the first 4 ingredients in a medium saucepan, and bring to a boil. Reduce
heat, and simmer 5 minutes. Add pears, and cook until tender (about 10 minutes).
Pour the rum into saucepan; cook 1 minute. Divide pears and sauce between 2
dishes. Garnish pears with cinnamon sticks, if desired.

Source:
"Cooking Light, November/December 1997, p.203"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 199 Calories (kcal); 1g Total Fat; (3% calories from fat); 1g
Protein; 43g Carbohydrate; 0mg Cholesterol; 6mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 2 Fruit; 0 Fat; 1 Other
Carbohydrates

Nutr. Assoc. : 1004 0 3614 3615 4410 0 2130706543

* Exported from MasterCook *

Caramelized Onion-and-Roasted Garlic Bisque


Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Jan/ Feb '97 Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 large whole garlic head
1 1/2 tablespoons olive oil -- divided
9 cups thinly sliced Vidalia or other sweet onion
(about 4 large)
2 1/2 cups sliced leek (about 2 medium)
1 teaspoon salt -- divided
1 teaspoon dried thyme
2 tablespoons all-purpose flour
1/3 cup dry white wine
3 (10 1/2-ounce) cans low-salt chicken broth
2 cups 2% low-fat milk
6 tablespoons fat-free sour cream
Toasted caraway seeds (optional)

Preheat oven to 350�.

Remove white papery skin from garlic head (do not peel or separate the cloves).
Rub 1 1/2 teaspoons oil over garlic head; wrap in foil. Bake at 350� for 1 hour;
let cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard
skins. Set garlic pulp aside.

Heat remaining 1 tablespoon oil in a large Dutch oven over medium heat. Add onion
and leek; cook 30 minutes, stirring often. Add 1/2 teaspoon salt and thyme. Cook
an additional 30 minutes or until onion is golden, stirring occasionally. Stir in
flour. Add wine and broth; bring to a boil. Reduce heat; simmer 30 minutes. Add
garlic pulp, remaining 1/2 teaspoon salt, and milk to onion mixture; simmer 8
minutes or until thoroughly heated.

Place half of onion mixture in a blender, and process until smooth. Pour pur�ed
mixture into a large bowl; repeat procedure with remaining onion mixture. Garnish
with sour cream and caraway seeds, if desired.

Serving Size: 1 cup soup and 1 tablespoon sour cream.

Source:
"Cooking Light, January/February 1997, p.130"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 215 Calories (kcal); 7g Total Fat; (25% calories from fat); 14g
Protein; 31g Carbohydrate; 8mg Cholesterol; 445mg Sodium
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 4 Vegetable; 0 Fruit; 1 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 3506 0 20230 3891 0 0 0 0 0 0 0 5283

* Exported from MasterCook *


Caramelized Sweet Potato Pudding

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts March '97
Pudding

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 pounds sweet potatoes (about 3 medium)
1/2 cup sliced almonds
3/4 cup sugar
Cooking spray
2 egg whites (at room temperature)
1/4 cup sugar
1 teaspoon vanilla extract

Preheat oven to 400�.

Wrap sweet potatoes in foil; bake at 400� for 1 hour or until tender. Let cool
slightly; peel.

Combine sweet potatoes and almonds in a food processor; process until smooth.
Spoon sweet potato mixture into a large nonstick skillet; keep warm over low heat.

Place 3/4 cup sugar in a medium nonstick skillet. Cook over medium-high heat 5
minutes or until sugar is golden. Immediately pour three-fourths of caramelized
sugar into warm sweet potato mixture, stirring constantly. Set the remaining
caramelized sugar aside.

Spoon sweet potato mixture into a 1 1/2-quart casserole coated with cooking spray;
set aside. Beat egg whites at high speed of a mixer until foamy. Add 1/4 cup
sugar, 1 tablespoon at a time, beating until stiff peaks form. Add vanilla; beat
well. Spread meringue evenly over sweet potato mixture, sealing to edge of dish.
Bake pudding at 400� for 15 minutes or until golden. Place remaining caramelized
sugar over low heat until warm and melted (caramel will have hardened); drizzle
over meringue. Serve warm.

Serving Size: 3/4 cup

Source:
"Cooking Light, March 1997, p.182"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 241 Calories (kcal); 5g Total Fat; (18% calories from fat); 4g
Protein; 47g Carbohydrate; 0mg Cholesterol; 25mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1
1/2 Other Carbohydrates

Nutr. Assoc. : 5212 0 0 0 533 0 0

* Exported from MasterCook *


Caraway Scones

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Breads March '97
Menu Item

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups all-purpose flour
1 1/2 tablespoons sugar
2 teaspoons baking powder
1 teaspoon caraway seeds
1/2 teaspoon salt
3 tablespoons stick margarine -- chilled and cut into small pieces
2/3 cup 1% low-fat milk
1 large egg -- lightly beaten
Cooking spray

Preheat oven to 400�.

Combine the first 5 ingredients, and cut in margarine with a pastry blender or 2
knives until mixture resembles coarse meal. Combine milk and egg; add to flour
mixture, stirring just until moist (dough will be sticky).

Turn dough out onto a lightly floured surface, and 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 scones at 400� for 15
minutes. Serve scones warm.

Source:
"Cooking Light, March 1997, p.148"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:15"

- - - - - - - - - - - - - - - - - - -

Per serving: 119 Calories (kcal); 4g Total Fat; (27% calories from fat); 3g
Protein; 18g Carbohydrate; 16mg Cholesterol; 215mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 0 252 0 0 0 0 0

* Exported from MasterCook *

Cardamom-Scented Oatmeal-Pear Crisp

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : April '97 Baked
Desserts
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup quick-cooking oats
1/3 cup whole-wheat flour
1/2 cup packed dark brown sugar
1 teaspoon ground cinnamon
6 tablespoons chilled stick margarine -- cut into small pieces
6 cups (1-inch) pieces ripe peeled Bartlett pears
(about 2 1/2 pounds)
1/2 cup dried cranberries
1/4 cup packed dark brown sugar
1/4 teaspoon ground cardamom
Vanilla low-fat frozen yogurt (optional)

Preheat oven to 375�.

Combine first 4 ingredients; cut in margarine with a pastry blender or 2 knives


until mixture resembles coarse meal. Set aside.

Combine pears, cranberries, 1/4 cup brown sugar, and cardamom in a 13 � 9-inch
baking dish; toss well. Sprinkle with oats mixture. Bake at 375� for 30 minutes or
until pears are tender. Serve warm with vanilla frozen yogurt, if desired.

Serving Size: 1/2 cup

Source:
"Cooking Light, April 1997, p.129"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"

- - - - - - - - - - - - - - - - - - -

Per serving: 227 Calories (kcal); 8g Total Fat; (29% calories from fat); 2g
Protein; 40g Carbohydrate; 0mg Cholesterol; 87mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1 1/2 Fat; 1
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 490 0 0 0 0

* Exported from MasterCook *

Caribbean Rice and Beans

Recipe By :
Serving Size : 4 Preparation Time :0:15
Categories : Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2/3 cup water
2/3 cup uncooked instant rice
1 teaspoon vegetable oil
Cooking spray
1 cup chopped onion
1/2 cup chopped celery
1/2 cup diced green bell pepper
3 garlic cloves -- minced
1 cup coarsely chopped tomato
1/8 teaspoon salt
1/4 teaspoon crushed red pepper
1/4 teaspoon ground cumin
1/4 cup chopped fresh cilantro
1 (15-ounce) can black beans -- drained
1/2 cup (2 ounces) shredded part-skim Mozzarella
cheese

Bring water to a boil in a saucepan, and stir in rice. Cover, reduce heat, and
simmer 5 minutes or until liquid is absorbed; set aside.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high
heat until hot. Add onion, celery, bell pepper, and garlic; saut� 5 minutes or
until tender. Add chopped tomato, salt, crushed red pepper, and cumin, and saut� 2
minutes. Stir in cooked rice, cilantro, and black beans, and cook for 1 minute or
until thoroughly heated. Divide the bean mixture evenly among 4 plates, and
sprinkle with cheese.

Serving Size: 1 cup bean mixture and 2 tablespoons cheese

Source:
"Cooking Light, November/December 1997, p.208"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:15"

- - - - - - - - - - - - - - - - - - -

Per serving: 236 Calories (kcal); 5g Total Fat; (18% calories from fat); 12g
Protein; 36g Carbohydrate; 8mg Cholesterol; 490mg Sodium
Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 752 0 0 0 0 20088 620 20183 0 0 0 26108 578 27033

* Exported from MasterCook *

Carrot-Sweet Potato Muffins

Recipe By :
Serving Size : 18 Preparation Time :0:00
Categories : Breads Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 3/4 cups all-purpose flour
1/2 cup sugar
1/2 cup packed brown sugar
1 tablespoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground allspice
1 1/4 cups coarsely shredded carrot
3/4 cup 2% low-fat milk
1/2 cup low-fat buttermilk
1/3 cup light Ricotta cheese
1/2 cup mashed cooked sweet potato
1/4 cup vegetable oil
1 tablespoon vanilla extract
1 large egg white
1 large egg
Cooking spray

Preheat oven to 400�.

Combine first 8 ingredients in a large bowl. Stir in carrot; make a well in center
of mixture. Combine milk and next 7 ingredients (milk through egg); stir well with
a whisk. Add to flour mixture, stirring just until moist. Spoon batter into 18
muffin cups coated with cooking spray.

Bake at 400� for 20 minutes or until done. Remove from pans immediately, and cool
on a wire rack.

Serving Size: 1 muffin

Source:
"Cooking Light, September 1997, p.82"
Copyright:
"� Cooking Light"
Yield:
"1 1/2 Dozen"
T(Baking Time):
"0:20"

- - - - - - - - - - - - - - - - - - -

Per serving: 173 Calories (kcal); 4g Total Fat; (21% calories from fat); 4g
Protein; 30g Carbohydrate; 13mg Cholesterol; 305mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 0 4921 0 25045 1267 5217 0 0 0 0 0

* Exported from MasterCook *

Cassoulet Gratin

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : July '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (16-ounce) package dried Great Northern beans
1 medium onion -- peeled
1 whole clove
8 cups water
1 teaspoon salt
2 garlic cloves -- peeled
1 bay leaf
1 tablespoon olive oil
1 1/2 cups chopped onion
4 garlic cloves -- minced
1/4 teaspoon sugar
6 cups chopped seeded peeled tomato
2 teaspoons chopped fresh thyme
OR
1/2 teaspoon dried thyme
1/2 teaspoon pepper
1/4 cup thinly sliced fresh basil
OR
1 tablespoon dried basil
Cooking spray
1/2 cup fresh breadcrumbs
1/2 cup finely grated fresh Parmesan cheese

Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches
above beans. Bring to a boil, and cook 2 minutes. Remove from heat; cover and let
stand 1 hour. Drain beans, and set aside. Wipe pan dry with a paper towel. Return
beans to pan.

Stud onion with whole clove. Add clove-studded onion, 8 cups water, salt, 2 garlic
cloves, and bay leaf to beans. Bring to a boil; reduce heat, and simmer 45 minutes
or until beans are tender. Drain beans in a colander over a bowl; reserving 2 cups
cooking liquid. Discard onion, garlic, and bay leaf.

Preheat oven to 425�.

Heat oil in pan over medium-high heat. Add chopped onion; saut� 5 minutes. Add
minced garlic and sugar; saut� 30 seconds. Reduce heat to medium. Add tomato;
cook, uncovered, 10 minutes, stirring frequently. Stir in beans, 2 cups reserved
cooking liquid, thyme, and pepper; simmer, uncovered, 20 minutes or until bean
mixture is thick, stirring occasionally. Stir in basil.

Spoon bean mixture into a 3-quart baking dish coated with cooking spray. Combine
breadcrumbs and Parmesan cheese; sprinkle over top. Bake at 425� for 20 minutes or
until browned.

Serving Size: 1 cup

Source:
"Cooking Light, July 1997, p.120"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 258 Calories (kcal); 4g Total Fat; (13% calories from fat); 15g
Protein; 43g Carbohydrate; 4mg Cholesterol; 361mg Sodium
Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Suggested Wine: Dry Gewurtztraminer


NOTES : Although this gratin has the elements of a cassoulet, its flavor is
slightly reminiscent of baked beans.
Nutr. Assoc. : 0 0 5563 0 0 620 0 0 0 620 0 20183 0 0 2130706543 0 3332 0
2130706543 0 0 20086

* Exported from MasterCook *

Cavatappi with Spinach, Beans, and Asiago Cheese

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : April '97 Pasta
Vegetarian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 cups coarsely chopped spinach leaves
4 cups hot cooked cavatappi (about 6 ounces
uncooked spiral-shaped pasta)
2 tablespoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
1 (19-ounce) can cannellini beans or other white beans -- drained
2 garlic cloves -- crushed
1/2 cup (2 ounces) shredded Asiago cheese
Fresh ground black pepper (optional)

Combine all ingredients in a large bowl; toss well. Sprinkle with fresh ground
black pepper, if desired.

Serving Size: 2 cups

Source:
"Cooking Light, April 1997, p.196"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 481 Calories (kcal); 12g Total Fat; (22% calories from fat); 22g
Protein; 72g Carbohydrate; 13mg Cholesterol; 362mg Sodium
Food Exchanges: 4 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0
Other Carbohydrates

NOTES : For a simple dish, this contains many healthful ingredients, plus the
flavors are complex. If you toss the spinach and Asiago cheese while the pasta is
still warm, the spinach will wilt and the cheese will soften. When this happens,
the flavors blend and become more pungent. This is peasant food at its best.
�Associate Food Editor Cynthia LaGrone
Nutr. Assoc. : 5085 2836 0 0 0 5512 0 25000 161

* Exported from MasterCook *

Celeriac Salad
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Jan/ Feb '97 Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 whole garlic heads
Cooking spray
1/2 teaspoon salt -- divided
1/4 teaspoon pepper -- divided
1/2 cup low-fat sour cream
1/3 cup low-salt chicken broth
1/4 cup white wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon sugar
6 cups shredded peeled celeriac (about 1 1/2
pounds)
1/4 cup minced fresh chives

Preheat oven to 400�.

Remove white papery skin from garlic heads (do not peel or separate the cloves).
Cut 1/4 inch from the top of each head; lightly coat cut surfaces with cooking
spray; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper. Wrap each head
separately in foil. Bake at 400� for 45 minutes; let cool 10 minutes. Separate
cloves; squeeze out garlic pulp; discard skins.

Place garlic pulp, 1/4 teaspoon salt, 1/8 teaspoon pepper, sour cream, broth,
vinegar, mustard, and sugar in a blender; process until smooth. Pour dressing into
a bowl; cover and chill 2 hours.

Combine celeriac and chives in a large bowl; add dressing, and toss well. Serve
immediately.

Serving Size: 1/2 cup

Source:
"Cooking Light, January/February 1997, p.149"
Copyright:
"� Cooking Light"
Yield:
"4 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 87 Calories (kcal); 1g Total Fat; (11% calories from fat); 4g
Protein; 17g Carbohydrate; 3mg Cholesterol; 279mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 3 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

NOTES : Celeriac is also known as celery root. To keep it from turning brown, peel
and grate just before adding the dressing.
Nutr. Assoc. : 3506 0 0 0 0 0 0 0 0 2515 0

* Exported from MasterCook *


Celery Mashed Potatoes and Chicken Gravy

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : July '97 Poultry
Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 1/4 pounds red potatoes -- peeled and quartered (about 7 medium)
2 tablespoons reduced-calorie stick margarine
1/2 cup chopped celery
1/2 cup chopped onion
1/3 cup 1% low-fat milk
1/4 cup minced fresh parsley
OR
1 tablespoon dried parsley flakes
1/2 teaspoon salt
1/2 teaspoon poultry seasoning
Chicken Gravy

CHICKEN GRAVY
2 tablespoons reduced-calorie stick margarine
2 tablespoons all-purpose flour
1/4 teaspoon poultry seasoning
1/8 teaspoon salt
1/8 teaspoon paprika
1 cup low-salt chicken broth

Place potatoes in a large saucepan; cover with water. Bring to a boil. Reduce
heat; simmer 20 minutes or until very tender. Drain and return to pan.

Melt margarine in a small skillet over medium-high heat, and saut� celery and
onion 8 minutes or until tender.

Add celery mixture, milk, parsley, salt, and poultry seasoning to potatoes; beat
at medium speed of a mixer until smooth. Serve with Chicken Gravy.

Serving Size: 1 cup potatoes and 2 1/2 tablespoons gravy


____________________

To Make Chicken Gravy:

Melt margarine in a small saucepan over medium heat; add flour, poultry seasoning,
salt, and paprika, stirring with a whisk. Gradually add broth, stirring until
blended. Cook 2 minutes or until thick, stirring constantly.

Serving Size: 2 1/2 tablespoons

Source:
"Cooking Light, July 1997, p.91"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 256 Calories (kcal); 5g Total Fat; (15% calories from fat); 8g
Protein; 49g Carbohydrate; 1mg Cholesterol; 353mg Sodium
Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 4716 3931 0 0 0 0 0 2130706543 0 0 2130706543 0 3931 0 0 0


0 0

* Exported from MasterCook *

Challah Bread Pudding

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Desserts Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/2 cups 2% low-fat milk
1/2 cup dried tart cherries
1/2 cup golden raisins
1/2 cup fat-free sweetened condensed milk
2 teaspoons vanilla extract
1 teaspoon ground cinnamon
1/2 teaspoon freshly grated nutmeg
1/4 teaspoon salt
3 large eggs
8 cups (1-inch) cubes challah or other egg bread
(about 1/2 loaf)
Cooking spray
2 tablespoons sugar

Preheat oven to 325�. Combine the first 9 ingredients in a large bowl. Add challah
cubes, tossing to coat. Let challah mixture stand 30 minutes, stirring
occasionally.

Coat an 11 � 7-inch baking dish with cooking spray. Spoon the challah mixture into
dish, and sprinkle with sugar. Bake at 325� for 55 minutes or until pudding is
set. Let pudding stand 15 minutes before serving.

Source:
"Cooking Light, October 1997, p.121"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:55"

- - - - - - - - - - - - - - - - - - -

Per serving: 210 Calories (kcal); 3g Total Fat; (14% calories from fat); 7g
Protein; 38g Carbohydrate; 51mg Cholesterol; 260mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1/2
Other Carbohydrates

NOTES : This dessert is traditionally made from leftover challah, but you can also
use any other egg-rich bread to give the pudding its dense, rich texture.
Nutr. Assoc. : 0 0 0 0 0 0 3388 0 0 198 0 0
* Exported from MasterCook *

Chap Chai (Seafood-Vegetable Soup)

Recipe By :
Serving Size : 13 Preparation Time :0:00
Categories : Fish And Shellfish International
June '97 Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 ounces dried wood ear mushrooms
1/2 pound cleaned skinned squid
1/2 cup water
12 small clams in shells -- scrubbed
1 teaspoon vegetable oil
2 large garlic cloves -- minced
2 cups thinly sliced peeled daikon radish (about
1/2-pound)
1/2 pound medium shrimp -- peeled and deveined
6 (10 1/2-ounce) cans low-salt chicken broth
1 (7-ounce) package fish balls
OR
7 ounces firm white fish -- cut into 1-inch pieces
3 cups thinly sliced napa (Chinese) cabbage
1 cup julienne-cut green onions (1 1/2-inch)
1/4 cup fish sauce
1/4 teaspoon pepper

Combine mushrooms and 2 cups boiling water; cover and let stand 30 minutes or
until soft. Drain mushrooms, and cut into 1/4-inch-wide strips; set aside.

Cut squid into 1/4-inch-thick rings; set aside.

Bring 1/2 cup water to a boil in a large Dutch oven. Add clams; cover and cook 3
minutes or until shells open. Discard any unopened shells. Remove clams with a
slotted spoon; set aside. Pour cooking liquid into a bowl; set aside.

Heat oil in pan over medium-high heat. Add garlic, and saut� 2 minutes or until
golden. Add reserved cooking liquid, daikon radish, shrimp, and broth. Bring to a
boil; cook 2 minutes. Add fish balls; cook 1 minute. Add mushrooms, squid, clams,
cabbage, and remaining ingredients; cook an additional minute.

Serving Size: 1 cup

Cuisine:
"Asian"
Source:
"Cooking Light, June 1997, p.111"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 123 Calories (kcal); 4g Total Fat; (22% calories from fat); 17g
Protein; 11g Carbohydrate; 88mg Cholesterol; 427mg Sodium
Food Exchanges: 0 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : Fish balls are available in the frozen-food section of most Asian markets.
If you can't find them, just use the substitution.

This soup is great the day it is made but will keep for up to one week in an
airtight container in the refrigerator. Reheat slowly over low heat.
Nutr. Assoc. : 3130 1430 0 391 0 620 3035 0 25062 3455 0 2130706543 2616
20030 0 0

* Exported from MasterCook *

Cheese Blintzes

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 ounces tub-style light cream cheese (about 1/2
cup)
1/4 cup sugar
1 teaspoon vanilla extract
1 cup all-purpose flour
1 1/2 cups skim milk
1 1/2 tablespoons vegetable oil
1 1/2 teaspoons vanilla extract
1/4 teaspoon salt
3 large eggs
Cooking spray
2 cups blueberries or other fresh berries
2 teaspoons powdered sugar

Place cottage cheese in a blender or food processor, and process until smooth,
scraping sides of processor bowl once. Add cream cheese, sugar, and 1 teaspoon
vanilla; process until smooth. Pour mixture into a bowl; cover and chill.

Place flour in a medium bowl. Combine milk, oil, 11/2 teaspoons vanilla, salt, and
eggs, and add to flour, stirring with a whisk until almost smooth. Cover and chill
2 hours.

Place a 10-inch cr�pe pan or nonstick skillet coated with cooking spray over
medium-high heat until hot. Remove skillet from heat. Pour 3 tablespoons batter
into pan; quickly tilt pan in all directions so batter covers skillet with a thin
film. Cook about 1 minute.

Carefully lift edge of cr�pe with a spatula to test for doneness. The cr�pe is
ready to turn when it can be shaken loose from the pan and the underside is
lightly browned. Turn cr�pe over; cook 30 seconds on other side.

Place cr�pe on a towel; cool. Repeat procedure with remaining batter. Stack cr�pes
between single sheets of wax paper or paper towels to prevent sticking.
Spoon 3 tablespoons cottage cheese mixture in center of each cr�pe; fold sides and
ends of cr�pe over filling to form a rectangle. Place filled cr�pes, seam sides
down, on a baking sheet lined with plastic wrap. (Blintzes may be covered and
chilled at this point).

Place a large nonstick skillet coated with cooking spray over medium heat until
hot. Place 4 blintzes, seam sides down, in skillet; cook 2 minutes or until
lightly browned. Turn blintzes over; cook for 2 minutes. Repeat procedure with
remaining blintzes. Serve warm with blueberries, and sprinkle with powdered sugar.

Serving Size: 1 blintz and 1/4 cup blueberries

Description:
"You can make these blintzes ahead for dessert or brunch."
Source:
"Cooking Light, October 1997, p.125"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 204 Calories (kcal); 7g Total Fat; (31% calories from fat); 7g
Protein; 28g Carbohydrate; 79mg Cholesterol; 193mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2
Other Carbohydrates

NOTES : Served anytime except the Sabbath, these are especially good for Shavuoth,
when dairy products are the typical fare. We use fat-free cottage cheese in the
filling and serve them with fresh fruit instead of dollops of sour cream. You can
make these blintzes ahead for dessert or brunch. Refrigerate the filled blintzes,
then saut� them just before you're ready to serve. 1 cup fat-free cottage cheese.
Nutr. Assoc. : 3928 0 0 0 0 0 0 0 3218 0 175 0

* Exported from MasterCook *

Cheese Souffl� with Fresh Corn

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : June '97 Main Dish

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 cups fresh corn kernels (about 3 ears)
1 cup skim milk
1/2 cup all-purpose flour
1/2 cup fat-free cottage cheese
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1/8 teaspoon ground nutmeg
2 large egg yolks
1 cup (4 ounces) reduced-fat extra-sharp Cheddar
cheese
4 large egg whites (at room temperature)
1/2 teaspoon cream of tartar
Cooking spray

Preheat oven to 400� .

Place first 8 ingredients in a food processor; process until blended, scraping


sides of processor bowl once. Add cheddar cheese; pulse 2 times or until well-
blended. Spoon corn mixture into a large bowl.

Beat egg whites and cream of tartar at high speed of a mixer until stiff peaks
form. Gently fold one-fourth of egg white mixture into corn mixture; gently fold
in remaining egg white mixture. Pour mixture into a 21/2 quart souffl� dish coated
with cooking spray.

Place souffl� in a 400� oven; immediately reduce oven temperature to 375� , and
bake 45 minutes or until puffy and golden.

Serving Size: 1 cup

Description:
"This quick-and-easy souffl� has a rich, creamy consistency due to the
pur�ed fresh corn."
Source:
"Cooking Light, June 1997, p.156"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 164 Calories (kcal); 4g Total Fat; (19% calories from fat); 14g
Protein; 20g Carbohydrate; 76mg Cholesterol; 404mg Sodium
Food Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 3357 0 0 0 0 0 0 3232 26495 533 0 0

* Exported from MasterCook *

Cheesy Apple Pie in a Glass

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Desserts Fruit
May '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 cups thinly sliced peeled Red Delicious apple
(about 2 apples)
2/3 cup apple juice
1/4 cup packed brown sugar
3 tablespoons raisins
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground allspice -- divided
1 1/2 teaspoons vanilla extract
1/4 teaspoon rum flavoring
3 ounces Mascarpone cheese
3/4 cup low-fat cinnamon crisp graham cracker
crumbs (about 8 crackers) -- divided
1 cup vanilla fat-free frozen yogurt
Mascarpone cheese (optional)

Combine first 6 ingredients and 1/4 teaspoon allspice in a medium saucepan. Cook
20 minutes over medium-low heat until apples are tender and mixture is slightly
thick. Remove apple mixture from heat; let cool. Stir in 1/4 teaspoon allspice,
vanilla, rum flavoring, and mascarpone.

Spoon 1/4 cup apple mixture into each of 4 parfait glasses; sprinkle each with 1
1/2 tablespoons crumbs. Top each with 1/4 cup yogurt, 1/4 cup apple mixture, and 1
1/2 tablespoons crumbs. Garnish with additional mascarpone cheese, if desired.
Serve immediately.

Source:
"Cooking Light, May 1997, p.101"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 365 Calories (kcal); 12g Total Fat; (28% calories from fat); 5g
Protein; 64g Carbohydrate; 29mg Cholesterol; 145mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 2 Fat; 1
1/2 Other Carbohydrates

Nutr. Assoc. : 26661 0 0 0 0 0 0 0 4794 0 3542 26479 4110

* Exported from MasterCook *

Cheesy Beef-and-Rice Casserole

Recipe By :
Serving Size : 4 Preparation Time :0:30
Categories : April '97 Beef
Casseroles Main Dish
Rice

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 pound ground round
1 cup chopped onion
1 cup chopped green bell pepper
1/4 cup water
1 tablespoon chili powder
2 teaspoons ground cumin
1 1/2 teaspoons sugar
1/2 teaspoon dried oregano
1 (14.5-ounce) can diced tomatoes -- undrained
1 (4.5-ounce) can chopped green chiles -- drained
3 cups cooked long-grain rice
1 cup fat-free sour cream
1/2 cup sliced green onions
1/4 cup skim milk
3/4 cup (3 ounces) reduced-fat sharp Cheddar
cheese

Preheat oven to 375�.

Cook first 3 ingredients in a large nonstick skillet over medium-high heat until
meat is browned, stirring to crumble. Add water and next 6 ingredients (water
through chiles); bring to a boil. Cover, reduce heat, and simmer 10 minutes.
Uncover and simmer an additional 2 minutes. Remove from heat; set aside.

Combine the rice, sour cream, sliced green onions, and milk in a bowl. Spoon rice
mixture into a 9-inch baking dish. Top with beef mixture; sprinkle with cheese.
Bake at 375� for 10 minutes or until thoroughly heated. Let stand 5 minutes before
serving.

Serving Size: 1 1/4 cups

Description:
"From fresh-cut tomatoes with herbs and spices to pasta-ready sauces,
the canned-tomato section of the supermarket has a new attitude. Serve
this casserole with either a fruit or green salad and dinner rolls."
Source:
"Cooking Light, April 1997, p.192"
Copyright:
"� Cooking Light"
Yield:
"5 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 465 Calories (kcal); 12g Total Fat; (23% calories from fat); 27g
Protein; 62g Carbohydrate; 50mg Cholesterol; 772mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat;
1 Other Carbohydrates

NOTES : The beef mixture could also be used as a filling for burritos.
Nutr. Assoc. : 0 0 3572 0 0 0 0 0 2470 27204 2840 0 0 0 26495

* Exported from MasterCook *

Cheesy Eggplant-Orzo Casserole

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : August �97 Casseroles
Vegetarian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons sun-dried tomatoes -- packed without oil, chopped
1/2 cup boiling water
1 tablespoon olive oil
6 cups diced peeled eggplant (about 1 1/4 pounds)
1 1/2 cups diced onion
1 cup diced red bell pepper
4 garlic cloves -- minced
1 cup diced tomato
3 cups cooked orzo (about 1 1/2 cups uncooked
rice-shaped pasta)
1 1/2 cups fat-free Ricotta cheese
1 cup tomato juice
1/2 cup chopped fresh basil
1 (8-ounce) can no-salt-added tomato sauce
1 cup dry breadcrumbs
1/2 cup grated Parmesan cheese
1/3 cup pine nuts

Preheat oven to 350�.

Combine sun-dried tomatoes and boiling water in a small bowl; cover and let stand
10 minutes or until soft. Drain, and set aside.

Heat oil in a large nonstick skillet over medium-high heat. Add eggplant, onion,
bell pepper, and garlic; saut� 5 minutes. Add diced tomato; cook 2 minutes. Add
sun-dried tomatoes, orzo, and next 4 ingredients (orzo through tomato sauce); stir
well. Spoon orzo mixture into a 13 � 9-inch baking dish. Combine breadcrumbs,
cheese, and pine nuts; sprinkle crumb topping over orzo mixture. Cover and bake at
350� for 30 minutes or until thoroughly heated. Uncover and bake an additional 10
minutes or until lightly browned.

Serving Size: 1 1/2 cups

Source:
"Cooking Light, August 1997, p.126"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 298 Calories (kcal); 8g Total Fat; (23% calories from fat); 16g
Protein; 42g Carbohydrate; 11mg Cholesterol; 445mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1
Fat; 0 Other Carbohydrates

NOTES : Try dolloping the Ricotta cheese on top of the eggplant instead of mixing
it with the tomato sauce. It's like eating little pillows of cheese.
Nutr. Assoc. : 0 0 0 2663 0 0 0 0 1360 0 0 0 26429 0 0 1127

* Exported from MasterCook *

Cherries in the Snow

Recipe By :Pat Crawford, Brevard, N.C.


Serving Size : 12 Preparation Time :0:00
Categories : Desserts Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (8-ounce) tub fat-free cream cheese
1 cup sifted powdered sugar
1 (12-ounce) carton frozen reduced-calorie whipped topping -- thawed
8 cups (1-inch) cubed angel food cake
1 (20-ounce) can light cherry pie filling
Beat cream cheese at medium speed of a mixer until smooth. Gradually add the
sugar, beating until blended. Gently fold in whipped topping.

Place half of cake cubes in a large glass bowl; top with half of cheese mixture.
Spread half of cherry filling over cheese mixture. Repeat layers with remaining
cake cubes, cheese mixture, and cherry filling. Cover and chill.

Serving Size: 1 cup

Source:
"Cooking Light, November/December 1997, p.168"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 247 Calories (kcal); 4g Total Fat; (14% calories from fat); 5g
Protein; 46g Carbohydrate; 2mg Cholesterol; 315mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 2
1/2 Other Carbohydrates

NOTES : "I like to use this recipe for special occasions. The colors are pretty,
and it tastes like a heavy dessert. I end up giving out the recipe to almost
everyone who tries it."
�Pat Crawford, Brevard, N.C.
Nutr. Assoc. : 25063 0 2861 5942 0

* Exported from MasterCook *

Chicken and Potatoes Ni�oise

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Oct '97 Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 cups thinly sliced yellow Finnish or red
potatoes (about 1 pound)
1/4 cup dry white wine
2 cups cut green beans (about 1/2 pound)
1/4 cup minced shallots -- divided
2 tablespoons Dijon mustard -- divided
1/2 teaspoon dried tarragon
4 (4-ounce) skinned boned chicken breast halves
Cooking spray
3 tablespoons white wine vinegar
2 tablespoons olive oil
1 tablespoon anchovy paste
3 garlic cloves -- minced
4 curly leaf lettuce leaves
8 cherry tomatoes -- halved
1 tablespoon chopped green onions

Steam potatoes, covered, 15 minutes or until tender; cool slightly. Place potatoes
in a bowl; add wine, stirring gently to coat. Steam green beans, covered, 6
minutes or until crisp-tender. Rinse under cold water; drain and set aside.

Preheat the broiler. Combine 2 tablespoons minced shallots, 1 tablespoon Dijon


mustard, and tarragon in a small bowl. Brush shallot mixture over both sides of
chicken.

Place chicken on a broiler pan coated with cooking spray, and broil 6 minutes on
each side or until chicken is done. Cool slightly, and cut chicken into 1/2-inch
strips. Set aside.

Combine 2 tablespoons shallots, 1 tablespoon mustard, vinegar, oil, anchovy paste,


and minced garlic in a large bowl. Add potatoes and green beans, and toss gently
to coat.

Spoon potato salad onto 4 lettuce-lined plates; top each serving with chicken
strips and tomato halves. Sprinkle with green onions.

Serving Size: 1 1/4 cups potato salad, 3 ounces chicken, and 4 tomato halves

Source:
"Cooking Light, October 1997, p.108"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 338 Calories (kcal); 9g Total Fat; (25% calories from fat); 32g
Protein; 30g Carbohydrate; 66mg Cholesterol; 184mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2
Fat; 0 Other Carbohydrates

Suggested Wine: Chardonnay

NOTES : Ni�oise is a French word meaning "as prepared in Nice." In this variation
on salade Ni�oise, we substituted chicken for tuna and tossed the potatoes with a
garlicky vinaigrette.
Nutr. Assoc. : 4716 0 3568 20224 0 0 26039 0 0 0 0 620 810 2557 0

* Exported from MasterCook *

Chicken and Rice with Creamy Herb Sauce

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : April '97 Main Dish
Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup water
1/4 cup dry white wine
1 teaspoon chicken-flavored bouillon granules
4 (4-ounce) skinned, boned chicken breast halves
1 tablespoon water
1/2 teaspoon cornstarch
1/2 (6-ounce) tub light cream cheese with garlic and spices
4 cups hot cooked long-grain rice
Chopped fresh parsley

Bring first 3 ingredients to a boil in a large skillet; add chicken. Cover, reduce
heat, and simmer 15 minutes, turning chicken after 8 minutes. Remove chicken from
skillet. Set aside; keep warm.

Bring cooking liquid to a boil; cook 5 minutes or until reduced to 2/3 cup.
Combine 1 tablespoon water and cornstarch; add to skillet. Bring to a boil; cook 1
minute, stirring constantly. Add cream cheese; cook until well-blended, stirring
constantly with a whisk. Serve chicken over rice; spoon sauce over chicken.
Sprinkle with parsley.

Serving Size: 1 chicken breast half, 1 cup rice, and 3 tablespoons sauce

Source:
"Cooking Light, April 1997, p.176"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 426 Calories (kcal); 6g Total Fat; (12% calories from fat); 34g
Protein; 54g Carbohydrate; 78mg Cholesterol; 292mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : This elegant chicken dish from Juanita Syron of Gresham, Oregon, is
unbelievably simple. Look for cream cheese with garlic and spices in the deli
section of your supermarket; it comes in small tubs.
Nutr. Assoc. : 1582 0 26441 26033 0 0 3928 2840 0

* Exported from MasterCook *

Chicken Antonine Car�me with Pasta

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : June '97 Pasta
Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup plain fat-free yogurt
1 (16-ounce) can one-third-less sodium chicken broth
1/2 teaspoon grated lemon rind
6 black peppercorns
2 whole cloves
1 bay leaf
4 (4-ounce) skinned, boned chicken breast halves
1/4 teaspoon salt
1/4 teaspoon pepper -- divided
1 teaspoon olive oil
2 cups (1/4-inch-thick) diagonally sliced celery
1 tablespoon cornstarch
2 tablespoons water
2 tablespoons fresh lemon juice
4 cups hot cooked angel hair (about 8 ounces
uncooked pasta)
1/4 cup (1 ounce) grated fresh Parmesan cheese -- divided
1/4 cup chopped fresh parsley -- divided

Place a colander in a medium bowl. Line colander with 4 layers of cheesecloth,


extending cheesecloth over outside edges. Spoon yogurt into colander. Cover
loosely with plastic wrap; refrigerate 12 hours. Spoon yogurt cheese into a bowl;
discard liquid. Cover and refrigerate.

Combine broth, rind, peppercorns, cloves, and bay leaf in a saucepan; bring to a
boil. Reduce heat; simmer 10 minutes or until reduced to 1 cup. Strain mixture
through a sieve over a bowl; discard solids. Set aside.

Sprinkle chicken with salt and 1/8 teaspoon pepper. Heat oil in a large nonstick
skillet over medium-high heat. Place chicken in skillet; saut� 3 minutes or until
lightly browned. Add celery; turn chicken breasts over, nestling them into celery.
Cover, reduce heat, and cook 5 minutes. Remove chicken and celery from skillet.
Cut the chicken into 1-inch pieces. Set chicken and celery aside; keep warm.

Add broth to skillet, scraping pan to loosen browned bits. Combine cornstarch and
water. Stir cornstarch mixture into broth; cook 30 seconds. Gradually add broth
mixture to yogurt cheese, stirring constantly with a whisk. Stir in juice.

Place hot pasta in a large bowl. Pour yogurt sauce over pasta. Add chicken and
celery; toss gently to coat. Stir in 3 tablespoons Parmesan, 3 tablespoons
parsley, and 1/8 teaspoon pepper. Divide pasta mixture evenly among 4 plates.
Sprinkle with 1 tablespoon Parmesan and 1 tablespoon parsley.

Serving Size: 1 3/4 cups

Source:
"Cooking Light, June 1997, p.198"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 402 Calories (kcal); 6g Total Fat; (12% calories from fat); 39g
Protein; 52g Carbohydrate; 58mg Cholesterol; 628mg Sodium
Food Exchanges: 3 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 20159 25062 0 2261 5563 2160 4948 0 0 0 20195 0 0 0 2845
1034 0

* Exported from MasterCook *

Chicken Breasts with Curried Apple Stuffing

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Main Dish May '97
Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons vegetable oil -- divided
1/4 cup finely chopped onion
2 tablespoons finely chopped celery
1 3/4 cups chopped peeled Granny Smith apple (about
3/4 pound)
1 3/4 teaspoons curry powder -- divided
1/4 cup golden raisins
1/2 teaspoon minced garlic
1 (10 1/2-ounce) can low-salt chicken broth -- divided
4 (4-ounce) skinned, boned, chicken breast halves
3/4 cup apple juice
1 large garlic clove -- minced
1 teaspoon cornstarch
1 teaspoon water

Heat 1 teaspoon oil in a non-stick skillet over medium-high heat. Add onion and
celery; saut� 5 minutes or until tender. Add apple and 1 teaspoon curry powder;
saut� 3 minutes or until apple is tender. Stir in raisins, 1/2 teaspoon minced
garlic, and 1/3 cup broth; cook 4 minutes or until liquid almost evaporates. Spoon
apple mixture into a small bowl; set aside.

Cut a horizontal slit through the thickest portion of each breast half to form a
pocket. Stuff about 1/4 cup apple mixture into each pocket.

Heat 1 teaspoon oil in skillet over medium-high heat. Add chicken; saut� 6 minutes
on each side or until done. Remove chicken from skillet; set aside.

Add 3/4 teaspoon curry powder, remaining broth, apple juice, and garlic to
skillet. Bring to a boil; cook 5 minutes or until reduced to 1 cup.

Combine cornstarch and water; stir well. Add to broth mixture in skillet; stir
with a whisk. Bring to a boil; cook 1 minute, stirring constantly. Return chicken
to skillet; cover and simmer 2 minutes or until heated. Serve sauce with chicken.

Serving Size: 1 chicken breast half and 1/4 cup sauce

Source:
"Cooking Light, May 1997, p.128"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 240 Calories (kcal); 5g Total Fat; (16% calories from fat); 30g
Protein; 22g Carbohydrate; 66mg Cholesterol; 94mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1/2 Fat; 0
Other Carbohydrates

Suggested Wine: Dry Gewurtztraminer

Nutr. Assoc. : 0 0 0 3545 0 0 0 0 4944 0 0 0 0

* Exported from MasterCook *

Chicken in Wine Cream Sauce


Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Nov/ Dec '97 Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons dried oregano
2 teaspoons dried basil
1 1/2 teaspoons dried rosemary
1 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon paprika
4 teaspoons olive oil -- divided
Cooking spray
2 1/4 pounds chicken thighs (about 8 chicken thighs) -- skinned
1/3 cup all-purpose flour
2 1/4 cups 1% low-fat milk
1 cup dry white wine
2 cups sliced mushrooms
1/4 cup tub-style light cream cheese
2 cups hot cooked wild rice
Oregano sprigs and cranberries (optional)

Combine first 7 ingredients and 2 teaspoons oil in a small bowl; rub over chicken.
Heat 2 teaspoons oil in a large skillet coated with cooking spray over medium-high
heat. Add chicken; cook 5 minutes on each side or until browned. Remove chicken
from pan; set aside.

Place flour in a bowl; gradually add milk and wine, stirring with a whisk until
blended. Add to skillet, scraping pan to loosen browned bits; bring to a simmer.
Return chicken to pan; cover, reduce heat, and simmer 30 minutes or until chicken
is done. Add mushrooms; cover and simmer 5 minutes. Remove chicken from pan; cover
and set aside. Add cheese to skillet; cook 5 minutes or until cheese melts,
stirring constantly with a whisk. Place 1/2 cup rice on each of 4 plates. Top each
with 2 chicken thighs and 1 cup sauce. Garnish with oregano sprigs and
cranberries, if desired.

Source:
"Cooking Light, November/December 1997, p.162"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 482 Calories (kcal); 15g Total Fat; (30% calories from fat); 40g
Protein; 37g Carbohydrate; 134mg Cholesterol; 549mg Sodium
Food Exchanges: 2 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 2592 0 0 0 0 3928 2851 0

* Exported from MasterCook *


Chicken Paprikash

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : Nov/ Dec '97 Poultry
Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon reduced-calorie stick margarine
3 cups diced onion
1/2 cup diced green bell pepper
2 garlic cloves -- minced
4 cups chopped cooked chicken (about 2 pounds)
1 1/2 cups diced plum tomato
1/2 cup diced lean smoked ham
2 tablespoons all-purpose flour
2 teaspoons paprika
1/4 teaspoon salt
1/8 teaspoon pepper
1 bay leaf
1 (10 1/2-ounce) can low-salt chicken broth
1 cup uncooked medium egg noodles
1/2 cup low-fat sour cream

Melt margarine in a Dutch oven. Add onion, bell pepper, and garlic; saut� over
medium heat 10 minutes or until tender. Add chicken, tomato, and ham; saut� 5
minutes. Stir in flour, paprika, salt, pepper, and bay leaf.

Add broth, and bring to a boil. Reduce heat, and simmer, uncovered, 15 minutes.
Discard bay leaf. Stir in noodles; cover and cook 15 minutes or until noodles are
tender. Remove from heat, and stir in sour cream. Cook over low heat 5 minutes or
until thoroughly heated.

Serving Size: 1 cup

Description:
"A paprikash is a goulash made with sour cream."
Source:
"Cooking Light, November/December 1997, p.234"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 253 Calories (kcal); 7g Total Fat; (23% calories from fat); 32g
Protein; 17g Carbohydrate; 81mg Cholesterol; 329mg Sodium
Food Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates

NOTES : For a shortcut, substitute 1 1/2 pounds ready-to-eat, roasted, skinned,


boned chicken breasts (such as Tyson) for the cooked chicken, or use leftover
roast turkey.
Nutr. Assoc. : 20100 0 20088 620 2805 26089 3886 0 0 0 0 0 0 530 0

* Exported from MasterCook *


Chicken Salad with Olives, Fennel, and Orange

Recipe By :
Serving Size : 3 Preparation Time :0:00
Categories : Oct '97 Poultry
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 large orange
2 cups shredded ready-to-eat roasted skinned
boned chicken breasts (about 2 breasts)
1 cup thinly sliced fennel bulb (about 1 medium
bulb)
1 1/2 tablespoons minced fennel fronds
1 1/2 tablespoons white wine vinegar
1 tablespoon minced shallots
1/2 teaspoon sugar
1/2 teaspoon extra-virgin olive oil
6 oil-cured olives -- pitted and thinly sliced

Peel orange, and cut in half lengthwise. Cut orange halves horizontally into
slices. Combine orange and remaining ingredients in a large bowl, and toss well.

Serving Size: 1 cup

Source:
"Cooking Light, October 1997, p.176"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 207 Calories (kcal); 5g Total Fat; (22% calories from fat); 30g
Protein; 10g Carbohydrate; 79mg Cholesterol; 163mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : We recommend serving this salad the same day it's made.
Nutr. Assoc. : 0 4732 3267 3270 0 0 0 0 26010 0

* Exported from MasterCook *

Chicken Sat�

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Poultry Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup unsalted, dry-roasted peanuts
2 cups water
2 tablespoons tamarind concentrate
1 tablespoon vegetable oil
1/4 cup chopped shallots
2 tablespoons finely chopped peeled fresh lemon grass
1/2 teaspoon crushed red pepper
1 garlic clove -- chopped
3 tablespoons sugar
1/2 teaspoon salt
1 pound skinned, boned chicken breast halves
Cooking spray
1 cup hot cooked rice
1/2 cup chopped cucumber
4 teaspoons chopped fresh cilantro
Fresh pineapple (optional)

Place peanuts in a food processor, and process until ground. Spoon into a bowl,
and set aside.

Combine water and tamarind concentrate in a saucepan; stir well. Bring to a boil;
cook 1 minute, stirring constantly. Remove from heat; let stand 20 minutes. Drain
mixture in a sieve over a bowl, and discard pulp.

Heat oil in a medium saucepan over medium heat. Add shallots, lemon grass, red
pepper, and garlic; saut� 1 minute or until tender. Stir in ground peanuts,
tamarind mixture, sugar, and salt. Bring to a boil; cook 17 minutes or until the
mixture is reduced by half. Drain sauce in a sieve over a bowl; discard pulp.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap;
flatten to 1/8-inch thickness using a meat mallet. Remove plastic wrap; cut
chicken into 3/4-inch-wide strips. Combine 3 tablespoons tamarind sauce and
chicken strips in a heavy-duty zip-top plastic bag. Seal; marinate in refrigerator
1 hour. Remove chicken from bag; discard marinade.

Loosely thread chicken strips onto each of 8 (8-inch) skewers. Prepare the grill
or broiler. Place the skewers on a grill rack or broiler pan coated with cooking
spray, and cook 5 minutes on each side or until done. Serve skewers with remaining
tamarind sauce and rice. Top with cucumber and cilantro; garnish with pineapple,
if desired.

Serving Size: 2 skewers, 1/4 cup sauce, 1/4 cup rice, 2 tablespoons cucumber, and
1 teaspoon cilantro

Source:
"Cooking Light, September 1997, p.150"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 343 Calories (kcal); 11g Total Fat; (28% calories from fat); 31g
Protein; 30g Carbohydrate; 66mg Cholesterol; 349mg Sodium
Food Exchanges: 1 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2
Other Carbohydrates

NOTES : Tamarind concentrate is available as a paste or pulp, usually in a sticky,


semidry block. Steep it in boiling water to extract the tart, flavorful juice; the
remaining fibrous part should be discarded. You can use dark molasses and lime
juice as a substitute.
Nutr. Assoc. : 3199 0 1477 0 26631 801 0 0 0 0 4944 0 0 3010 0 0
* Exported from MasterCook *

Chicken Sausage with Vegetables and Pasta

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : August �97 Pasta
Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Cooking spray
2 (3-ounce) fully-cooked chicken sausages -- cut diagonally into 1/4-
inch-thick slices
2 cups vertically sliced onion
2 cups chopped seeded tomato
2 garlic cloves -- minced
1 tablespoon all-purpose flour
1 cup water
1/8 teaspoon salt
1/8 teaspoon pepper
1 cup broccoli florets
1 cup (2 � 1/4-inch) julienne-cut red bell
pepper
1 cup (2 � 1/4-inch) julienne-cut yellow bell
pepper
2 cups hot cooked penne (about 4 ounces uncooked
tubular-shaped pasta)
2 teaspoons minced fresh basil

Place a large nonstick skillet coated with cooking spray over medium- high heat
until hot. Add sausage; stir-fry 4 minutes or until browned. Remove from skillet.
Set aside; keep warm. Wipe skillet with paper towels.

Recoat skillet with cooking spray, and place over medium-high heat. Add onion;
stir-fry 3 minutes. Add tomato and garlic; stir-fry 5 minutes. Sprinkle with
flour, stirring to coat. Add water, salt, and pepper; bring to a boil. Cover,
reduce heat, and simmer over medium-low heat 10 minutes, stirring occasionally.
Add broccoli and bell peppers; cook 10 minutes or until vegetables are tender and
sauce is thick. Stir in sausage and pasta. Sprinkle with minced basil.

Serving Size: 2 1/2 cups

Source:
"Cooking Light, August 1997, p.104"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 449 Calories (kcal); 5g Total Fat; (9% calories from fat); 28g
Protein; 77g Carbohydrate; 65mg Cholesterol; 642mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 2 Lean Meat; 5 1/2 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 0 5947 20230 26059 0 0 0 0 0 2358 4695 5630 2836 0


* Exported from MasterCook *

Chicken Tagine

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : August �97 Poultry
Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup chopped fresh parsley
1/4 cup chopped fresh cilantro
1 teaspoon ground cumin
1 teaspoon ground turmeric
4 garlic cloves -- finely chopped
2 chicken breast halves (about 3/4 pound) -- skinned
2 chicken drumsticks (about 1/2 pound) -- skinned
2 chicken thighs (about 1/2 pound) -- skinned
1/2 cup low-salt chicken broth
1/4 cup chopped green olives
1 tablespoon grated lemon rind
1 1/2 teaspoons fresh lemon juice
1/4 teaspoon salt
1 (14 1/2-ounce) can plum tomatoes -- undrained and chopped
4 cups hot cooked couscous
Cilantro sprigs (optional)

Preheat oven to 400�.

Combine first 5 ingredients in a small bowl, and rub over chicken. Place chicken
pieces in a 13 � 9-inch baking dish; add broth and the next 5 ingredients (broth
through tomatoes). Cover and bake at 400� for 1 hour or until chicken is done.
Serve the tagine over couscous, and garnish with cilantro sprigs, if desired.

Serving Size: 4 ounces chicken, 1/2 cup tomato sauce, and 1 cup couscous

Description:
"This traditional Moroccan stew is seasoned with pungent herbs and
spices."
Source:
"Cooking Light, August 1997, p.110"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 355 Calories (kcal); 5g Total Fat; (12% calories from fat); 34g
Protein; 44g Carbohydrate; 77mg Cholesterol; 329mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 620 4948 9218 4951 0 2678 0 0 0 4527 448 2130706543
* Exported from MasterCook *

Chicken with Garlic Croutons

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Poultry Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
12 ounces French bread -- cut into 2-inch cubes
1 (4-pound) roasting chicken
1/2 teaspoon salt
1/4 teaspoon coarsely ground pepper
1 navel orange -- halved
2 bay leaves
Cooking spray
4 garlic cloves -- minced
Thyme sprigs (optional)

Preheat oven to 450�.

Place bread cubes on a baking sheet. Bake at 450� for 5 minutes; set aside.

Remove and discard giblets and neck from chicken. Rinse under cold water; pat dry.
Trim excess fat. Sprinkle salt and pepper over chicken. Squeeze orange over a bowl
to extract juices. Place 1 orange half, bay leaves, and 3 tablespoons orange juice
in neck cavity. Lift wing tips up and over back; tuck under breasts. Place
chicken, breast side up, on a broiler pan coated with cooking spray. Pierce skin
several times with a meat fork. Insert meat thermometer into meaty part of thigh,
making sure not to touch bone.

Bake chicken at 450� for 50 minutes or until thermometer registers 180�. Place
croutons around chicken, and cook an additional 10 minutes.

Remove chicken from pan, reserving pan drippings. Cover chicken loosely with foil;
let stand 10 minutes. Discard skin. Arrange croutons on a jelly-roll pan. Drizzle
pan drippings and garlic over croutons, stirring to coat. Bake at 450� for 5
minutes or until crisp. Garnish with thyme sprigs, if desired.

Serving Size: 3 ounces chicken and 1 cup croutons

Source:
"Cooking Light, September 1997, p.76"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 384 Calories (kcal); 11g Total Fat; (26% calories from fat); 36g
Protein; 33g Carbohydrate; 92mg Cholesterol; 638mg Sodium
Food Exchanges: 2 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 5829 0 0 26406 2160 0 0 0


* Exported from MasterCook *

Chicken with Lemon-Caper Sauce

Recipe By :
Serving Size : 4 Preparation Time :0:05
Categories : June '97 Main Dish
Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 teaspoon salt -- divided
1/4 teaspoon pepper -- divided
4 (4-ounce) skinned, boned chicken breast halves
1 tablespoon olive oil
Cooking spray
1/3 cup extra-dry vermouth
3 tablespoons fresh lemon juice
1 1/2 tablespoons capers
1 tablespoon chopped fresh parsley

Sprinkle 1/8 teaspoon salt and 1/8 teaspoon pepper evenly over chicken. Heat oil
in a large nonstick skillet coated with cooking spray over medium-high heat. Add
chicken; cook 6 minutes on each side or until chicken is done. Remove from
skillet. Set aside; keep warm.

Add 1/8 teaspoon salt, 1/8 teaspoon pepper, vermouth, lemon juice, and capers to
skillet, scraping skillet to loosen browned bits. Cook until reduced to 1/4 cup
(about 2 minutes). Stir in parsley. Spoon sauce over chicken.

Source:
"Cooking Light, June 1997, p.164"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:15"

- - - - - - - - - - - - - - - - - - -

Per serving: 153 Calories (kcal); 1g Total Fat; (10% calories from fat); 26g
Protein; 2g Carbohydrate; 66mg Cholesterol; 240mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

NOTES : Serve with a simple side dish of pasta tossed with your choice of steamed
vegetables.
Nutr. Assoc. : 0 0 4944 3924 0 3184 0 2478 0

* Exported from MasterCook *

Chicken with Olives and Raisins

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Oct '97 Poultry
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2/3 cup dry white wine
1/2 cup raisins
1/2 cup chopped pitted manzanilla (or green)
olives
1/4 cup balsamic vinegar
2 tablespoons minced fresh oregano
OR
2 teaspoons dried oregano
4 garlic cloves -- minced
4 (4-ounce) skinned boned chicken breast halves
1 teaspoon olive oil
3/4 cup minced shallots
1 cup low-salt chicken broth

Combine first 7 ingredients in a large zip-top plastic bag; seal bag, and marinate
chicken breast halves in refrigerator for 1 to 2 hours. Remove chicken from bag,
reserving marinade.

Heat oil in a large nonstick skillet over medium-high heat. Add the chicken, and
saut� 3 minutes on each side. Remove from skillet. Set aside; keep warm.

Reduce heat to medium. Add shallots; saut� 3 minutes. Add reserved marinade and
broth to skillet; simmer 3 minutes. Return chicken to skillet, and cook 2 minutes
or until thoroughly heated.

Serving Size: 1 chicken breast half and 1/2 cup sauce

Source:
"Cooking Light, October 1997, p.174"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 272 Calories (kcal); 5g Total Fat; (17% calories from fat); 31g
Protein; 23g Carbohydrate; 66mg Cholesterol; 240mg Sodium
Food Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 0
Other Carbohydrates

Serving Ideas : To round off this dish, serve with couscous.

Nutr. Assoc. : 0 4680 678 0 0 0 2130706543 620 26039 0 20224 0

* Exported from MasterCook *

Chicken with Pecan-Parsley Cream

Recipe By :Julie Fox, Annapolis, Md.


Serving Size : 4 Preparation Time :0:00
Categories : August �97 Poultry
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons all-purpose flour
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
4 (4-ounce) skinned boned chicken breast halves
1 tablespoon olive oil -- divided
1/4 cup finely chopped pecans
1 cup low-salt chicken broth
1/3 cup sweet Marsala
1/3 cup grated Parmesan cheese
4 ounces block-style fat-free cream cheese -- cut into pieces
1/3 cup finely chopped fresh parsley
1 garlic clove -- minced
3 cups hot cooked instant rice
2 tablespoons grated Parmesan cheese
1/4 cup pecan pieces
Parsley sprigs (optional)

Combine first 3 ingredients in a shallow dish, and dredge chicken in flour


mixture. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
Add chicken; cook 4 minutes on each side or until done. Remove chicken from pan.
Set aside; keep warm.

Place chopped pecans in skillet, and cook 3 minutes or until lightly browned. Add
chicken broth, wine, 1/3 cup Parmesan cheese, and cream cheese, stirring with a
whisk until cheeses melt. Remove from heat. Stir in chopped parsley and minced
garlic.

Spoon 3/4 cup rice onto each of 4 serving plates, and drizzle each with 3
tablespoons sauce. Top each serving with a chicken breast half, and spoon 3
tablespoons sauce over chicken. Sprinkle each serving with 1 1/2 teaspoons
Parmesan cheese and 1 tablespoon pecan pieces. Garnish with parsley sprigs, if
desired.

Source:
"Cooking Light, August 1997, p.132"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 485 Calories (kcal); 18g Total Fat; (34% calories from fat); 41g
Protein; 37g Carbohydrate; 75mg Cholesterol; 550mg Sodium
Food Exchanges: 2 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 0 2313 0 20148 0 4106 0 25063 0 0 637 0 1089 2130706543

* Exported from MasterCook *

Chicken with Potatoes, Green Beans, and Sun-Dried Tomatoes

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Oct '97 Poultry
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 ounce sun-dried tomatoes -- packed without oil
1 cup boiling water
8 fingerling potatoes (about 12 ounces)
1 1/2 cups cut green beans (about 6 ounces)
2 tablespoons all-purpose flour
1/4 teaspoon salt
1/8 teaspoon pepper
4 (4-ounce) skinned boned chicken breast halves -- cut into 1 inch
strips
1 tablespoon olive oil
1/4 cup chopped shallots
2 garlic cloves -- minced
1/4 cup dry white wine
8 slices lemon (about 2 lemons) -- sliced 1/4-inch-thick
12 kalamata olives
Basil sprigs (optional)

Combine sun-dried tomatoes and boiling water in a bowl, and let stand 30 minutes.
Drain tomatoes; cut into thin strips, and set aside.

Steam potatoes, covered, 5 minutes. Add green beans to potatoes, and steam,
covered, an additional 5 minutes or until potatoes are tender. Drain vegetables,
and set aside.

Place flour, salt, and pepper in a zip-top plastic bag; add chicken. Seal and
shake to coat. Remove chicken from bag, shaking off excess flour.

Heat oil in a large nonstick skillet over medium-high heat. Add shallots and
garlic, and saut� 1 minute. Add chicken, and saut� 3 minutes on each side. Stir in
wine, scraping pan to loosen browned bits. Add sun-dried tomatoes, lemon slices,
and olives; cover and cook 2 minutes.

Remove chicken from skillet; set aside, and keep warm. Add potatoes and green
beans to skillet, and cook, uncovered, until thoroughly heated. Garnish with basil
sprigs, if desired.

Serving Size: 1 chicken breast half, 2 potatoes, and 1/2 cup green beans

Source:
"Cooking Light, October 1997, p.107"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 440 Calories (kcal); 8g Total Fat; (17% calories from fat); 34g
Protein; 57g Carbohydrate; 66mg Cholesterol; 519mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1
1/2 Fat; 0 Other Carbohydrates

NOTES : Any kind of potato will work in place of the fingerlings.


Nutr. Assoc. : 0 0 26047 3568 0 0 0 4943 0 0 0 0 3903 26531 0
* Exported from MasterCook *

Chicken with Prune Sauce and Braised Turnips

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : March '97 Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 teaspoon salt
1/4 teaspoon pepper
8 (4-ounce) skinned, boned chicken breast halves
2 teaspoons olive oil
1/2 cup coarsely chopped green onions
4 cups water
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh cilantro
Braised Turnips (recipe follows)
Prune Sauce (recipe follows)

BRAISED TURNIPS
2 cups cooking liquid (reserved from chicken)
1 tablespoon sugar
1/8 teaspoon salt
1/8 teaspoon pepper
8 small turnips -- peeled and quartered

PRUNE SAUCE
1 cup Concord grape kosher wine (such as
Manischewitz)
6 ounces pitted prunes (about 20)
1 cup cooking liquid (reserved from chicken)
1 tablespoon honey
Dash ground cinnamon

Sprinkle salt and pepper over chicken; set aside. Heat oil in a large nonstick
skillet over medium-high heat. Add green onions; saut� until tender. Add chicken;
cook 3 minutes on each side or until browned. Add water, parsley, and cilantro;
bring to a boil. Cover, reduce heat, and simmer 35 minutes or until chicken is
done. Remove chicken from skillet. Set aside; keep warm. Reserve 3 cups cooking
liquid from skillet for Braised Turnips and Prune Sauce.

Place chicken and Braised Turnips on plates. Spoon Prune Sauce over chicken.

Serving Size: 1 chicken breast half, 4 turnip quarters, and 3 tablespoons sauce
____________________

To Make Braised Turnips:


Combine all ingredients except turnips in a large nonstick skillet, and bring to a
boil. Add turnips. Cover; reduce heat to medium-low. Cook 25 minutes or until
tender. Drain.
Serving Size: 4 quarters

To Make Prune Sauce:


Combine wine and prunes in a small saucepan, and bring to a boil. Cover, reduce
heat, and simmer 20 minutes or until tender.
Place prune mixture in a food processor or blender; process until smooth. Add
cooking liquid, honey, and cinnamon; process until blended.
Serving Size: 3 tablespoons

Source:
"Cooking Light, March 1997, p.180"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 256 Calories (kcal); 3g Total Fat; (10% calories from fat); 28g
Protein; 26g Carbohydrate; 66mg Cholesterol; 280mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fruit; 0 Fat;
1/2 Other Carbohydrates

Nutr. Assoc. : 0 0 2314 0 2665 0 0 0 2130706543 2130706543 0 27257 0 0 0


5368 0 1244 4634 27257 0 0

* Exported from MasterCook *

Chicken, Apple, and Smoked-Gouda Salad

Recipe By :
Serving Size : 4 Preparation Time :0:15
Categories : May '97 Poultry
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/8 teaspoon salt
1/4 teaspoon pepper
3/4 pound skinned, boned chicken breast
Cooking spray
8 cups torn prepackaged spinach
3/4 cup chopped red bell pepper
1/2 cup thinly sliced celery
1/2 cup sliced red onion -- separated into rings
1 1/2 cups thinly sliced Red Delicious apple (about
1/2 pound)
3/4 cup fat-free honey mustard salad dressing
1/2 cup (2 ounces) shredded smoked Gouda or
Jarlsberg cheese
1/4 cup sliced almonds -- toasted

Preheat broiler. Sprinkle salt and pepper over chicken. Place chicken on a broiler
pan coated with cooking spray; broil 5 minutes on each side or until chicken is
done. Cut chicken into 1/4-inch-thick slices.

Combine chicken, spinach, bell pepper, celery, onion, and apple in a large bowl.
Drizzle dressing over salad, and toss well. Sprinkle with cheese and almonds.

Serving Size: 2 1/2 cups

Source:
"Cooking Light, May 1997, p.118"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:10"

- - - - - - - - - - - - - - - - - - -

Per serving: 326 Calories (kcal); 10g Total Fat; (28% calories from fat); 27g
Protein; 32g Carbohydrate; 62mg Cholesterol; 520mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 1/2
Fat; 1 Other Carbohydrates

NOTES : Substitute ready-to-eat roasted skinned, boned chicken breast (such as


Tyson) for cooked chicken, if desired.
Nutr. Assoc. : 0 0 4943 0 20228 0 20195 20230 26659 1693 25040 0

* Exported from MasterCook *

Chicken-Artichoke Spread

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Appetizers April '97
Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (14-ounce) can artichoke hearts -- drained
Cooking spray
2 (4-ounce) skinned, boned, chicken breast halves
1/2 cup minced green onions
3 small garlic cloves -- minced
1 cup plain low-fat yogurt
2 tablespoons light mayonnaise
1/4 cup grated fresh Parmesan cheese
2 teaspoons Worcestershire sauce
3 drops hot sauce
1/8 teaspoon paprika

Preheat oven to 350�.

Place artichoke hearts in food processor, and process until finely chopped. Spoon
into a bowl, and set aside.

Place a large nonstick skillet coated with cooking spray over medium-high heat
until hot. Add chicken, and cook 4 minutes on each side or until chicken is done.
Remove chicken from skillet, and let cool. Cut chicken into 1-inch pieces, and set
aside.

Recoat skillet with cooking spray, and add onions and garlic. Saut� 2 minutes or
until tender. Place chicken and onion mixture in food processor; process until
finely ground. Add yogurt, mayonnaise, cheese, and sauces, and pulse until well-
blended. Add chicken mixture to artichokes; stir well.

Spoon mixture into a 1-quart baking dish coated with cooking spray, and sprinkle
with paprika. Bake mixture at 350� for 25 minutes or until heated. Serve spread
warm or cold with French bread or crackers.
Serving Size: 1/4 cup

Source:
"Cooking Light, April 1997, p.167"
Copyright:
"� Cooking Light"
Yield:
"4 cups"
T(Baking Time):
"0:25"

- - - - - - - - - - - - - - - - - - -

Per serving: 47 Calories (kcal); 1g Total Fat; (22% calories from fat); 5g
Protein; 3g Carbohydrate; 11mg Cholesterol; 122mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 3025 0 26033 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Chicken-Linguine Primavera

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : August �97 Pasta
Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 pound skinned, boned chicken breast -- cut into bite-size pieces
1/3 cup all-purpose flour
1/8 teaspoon salt
1/8 teaspoon pepper
1 tablespoon olive oil
Cooking spray
1 cup broccoli florets
1 cup sliced yellow squash
1/3 cup diagonally sliced carrot
2 garlic cloves -- minced
2 tablespoons chopped fresh basil
8 cherry tomatoes -- halved
1/2 cup no-salt-added chicken broth
1/3 cup dry white wine
2 cups hot cooked linguine (about 4 ounces
uncooked pasta)
1/4 cup (1 ounce) grated fresh Parmesan cheese

Dredge chicken in flour. Sprinkle with salt and pepper.

Heat oil in a large nonstick skillet coated with cooking spray over medium heat
until hot. Add chicken; stir-fry 4 minutes or until browned. Add broccoli, squash,
carrot, and garlic; stir-fry 2 minutes. Stir in basil and tomatoes. Spoon mixture
into a large bowl; set aside.
Add broth and wine to skillet, scraping pan to loosen browned bits; bring to a
boil. Add broth mixture and pasta to chicken mixture; toss. Sprinkle with cheese.

Serving Size: 1 1/4 cups chicken mixture and 2 tablespoons cheese

Source:
"Cooking Light, August 1997, p.106"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 589 Calories (kcal); 13g Total Fat; (21% calories from fat); 45g
Protein; 68g Carbohydrate; 74mg Cholesterol; 432mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 4 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2
Fat; 0 Other Carbohydrates

Nutr. Assoc. : 2314 0 0 0 0 0 2358 0 20024 0 0 26368 0 1638 2836 20086

* Exported from MasterCook *

Chicken-Tortilla Soup

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Poultry Sept '97
Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon olive oil
1 cup chopped onion
2 garlic cloves -- minced
2 cups shredded cooked chicken breast (about 10
ounces)
1 cup frozen whole-kernel corn
1/4 cup dry white wine
1 tablespoon chopped seeded jalape�o pepper
1 teaspoon ground cumin
1 teaspoon Worcestershire sauce
1/2 teaspoon chili powder
2 (14 1/4-ounce) cans no-salt-added chicken broth
1 (14.5-ounce) can diced peeled tomatoes (such as Del Monte
Fresh Cut) -- undrained
1 (10 3/4-ounce) can condensed reduced-fat reduced-sodium
tomato soup (such as Campbell's Healthy
Request) -- undiluted
1 1/4 cups crushed unsalted baked tortilla chips
(about 16)
1/2 cup fat-free sour cream

Heat oil in a Dutch oven over medium-high heat. Add onion and garlic; saut� 2
minutes. Stir in chicken and next 9 ingredients (chicken through tomato soup);
bring to a boil. Reduce heat, and simmer 1 hour. Ladle soup into bowls; top with
tortilla chips and sour cream.
Serving Size: 1 cup soup, 2 tablespoons chips, and 1 tablespoon sour cream

Source:
"Cooking Light, September 1997, p.124"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 202 Calories (kcal); 4g Total Fat; (18% calories from fat); 20g
Protein; 25g Carbohydrate; 31mg Cholesterol; 417mg Sodium
Food Exchanges: 1 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : "My family loves this recipe. It's a big hit every time I serve it. I hope
you enjoy it as much as we do."
�Leigh Anne Henry, Jacksonville, Fla.
Nutr. Assoc. : 0 0 620 2805 3450 0 26060 0 0 0 0 2470 27073 1620 0

* Exported from MasterCook *

Chickpea Dip

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Appetizers Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 garlic cloves
1/4 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon paprika
1/8 teaspoon pepper
1 (19-ounce) can chickpeas (garbanzo beans) -- drained

Drop garlic through food chute with food processor on, and process until minced.
Add yogurt and remaining ingredients; process until smooth. Serve at room
temperature.

Serving Size: 1/4 cup

Description:
"California's innovative food combinations inspired this dip made with
such refreshing ingredients as yogurt and lemon juice. It can come in
handy for impromptu gatherings. Serve it with pita triangles."
Source:
"Cooking Light, November/December 1997, p.228"
Copyright:
"� Cooking Light"
Yield:
"2 Cups"
- - - - - - - - - - - - - - - - - - -

Per serving: 92 Calories (kcal); 1g Total Fat; (14% calories from fat); 4g
Protein; 16g Carbohydrate; trace Cholesterol; 274mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 620 4522 0 0 0 0 0 2603

* Exported from MasterCook *

Chickpea, Bulgur, and Tomato Pilaf

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Grains Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup uncooked bulgur or cracked wheat
1 cup boiling water
1 cup diced plum tomato
1 cup diagonally sliced green onions
1/2 cup chopped flat-leaf parsley
1 1/2 teaspoons grated lemon rind
1/4 cup fresh lemon juice
3 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/8 teaspoon hot sauce
Dash pepper
1 (15-ounce) can chickpeas (garbanzo beans) -- drained
3 (6-inch) pita bread rounds -- each cut into 4 wedges

Combine bulgur and water in a large bowl. Cover and let stand 30 minutes. Add the
tomato and next 9 ingredients (tomato through chickpeas); stir well. Cover and
chill. Serve with pita bread.

Serving Size: 1 cup of salad and 2 pita wedges

Source:
"Cooking Light, September 1997, p.100"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 387 Calories (kcal); 10g Total Fat; (22% calories from fat); 12g
Protein; 65g Carbohydrate; 0mg Cholesterol; 680mg Sodium
Food Exchanges: 4 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0
Other Carbohydrates

NOTES : Store remaining pita bread in a zip-top plastic bag.


Nutr. Assoc. : 218 0 20200 20030 2682 0 0 0 0 0 0 2603 4513 0
* Exported from MasterCook *

Chile Con Queso Dip

Recipe By :
Serving Size : 14 Preparation Time :0:00
Categories : Appetizers March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (14 1/2-ounce) can diced tomatoes -- undrained
1 (10-ounce) can diced tomatoes and green chiles -- undrained
1 teaspoon olive oil
1/2 cup chopped onion
2 garlic cloves -- minced
1 (8-ounce) package fat-free cream cheese -- softened
1 teaspoon chili powder
6 ounces light processed cheese -- cubed (such as Velveeta Light)
Cilantro sprigs (optional)

Drain tomatoes and tomatoes with chiles in a colander over a bowl, reserving 1/3
cup liquid; set tomatoes and reserved liquid aside.

Heat oil in a medium saucepan over medium heat. Add onion and garlic; saut� 4
minutes. Add cream cheese; cook until cheese melts, stirring constantly. Add
tomatoes, reserved liquid, and chili powder; bring to a boil. Add processed
cheese; reduce heat and simmer 3 minutes or until cheese melts, stirring
constantly. Garnish with cilantro, if desired. Serve warm with baked tortilla
chips.

Serving Size: 1/4 cup

Source:
"Cooking Light, March 1997, p.158"
Copyright:
"� Cooking Light"
Yield:
"3 1/2 cup"

- - - - - - - - - - - - - - - - - - -

Per serving: 76 Calories (kcal); 3g Total Fat; (34% calories from fat); 7g
Protein; 6g Carbohydrate; 9mg Cholesterol; 542mg Sodium
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 2470 5304 0 0 0 0 0 344 383

* Exported from MasterCook *

Chile-Rubbed Grilled-Scallop Salad

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : August �97 Fish And Shellfish
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup fresh lime juice
3 tablespoons sugar
2 tablespoons finely chopped unsalted dry-roasted
peanuts
2 tablespoons fish sauce
1 tablespoon minced, peeled fresh ginger
3 garlic cloves -- minced
2 tablespoons finely chopped seeded serrano chile
1 tablespoon freshly cracked black pepper
1 1/2 pounds sea scallops
Cooking spray
8 cups coarsely chopped napa (Chinese) cabbage
2 cups red bell pepper strips
1/2 cup finely chopped fresh basil
1/2 cup minced fresh cilantro
1/3 cup finely chopped fresh mint

Combine first 6 ingredients in a small bowl; stir well. Set aside. Combine chile
and cracked pepper; rub chile mixture into scallops. Thread scallops onto each of
4 (12-inch) skewers. Prepare grill. Place kebabs on grill rack coated with cooking
spray; grill 4 minutes on each side or until done. Remove from heat; cool
slightly.

Place cabbage and remaining ingredients in a large bowl; add lime dressing,
tossing to coat. Divide cabbage mixture evenly among 4 plates. Top each with 1
kebab.

Serving Size: 5 ounces scallops, 2 cups cabbage mixture, and about 1/4 cup
dressing

Source:
"Cooking Light, August 1997, p.86"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 291 Calories (kcal); 5g Total Fat; (15% calories from fat); 33g
Protein; 30g Carbohydrate; 57mg Cholesterol; 373mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat;
1/2 Other Carbohydrates

Nutr. Assoc. : 0 0 3199 0 26086 0 4888 26109 4861 0 2616 4695 26049 0
20062

* Exported from MasterCook *

Chile-Spiked Cauliflower Salad

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : March '97 Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons chopped fresh parsley
2 1/2 tablespoons lemon juice
2 teaspoons anchovy paste
1 teaspoon olive oil
1/8 teaspoon bottled minced garlic
2 1/2 cups small cauliflower florets
1/3 cup thinly sliced radishes
1 jalape�o pepper -- halved lengthwise, seeded, and thinly
sliced (about 1 1/2 teaspoons)

Combine first 5 ingredients in a small bowl, and stir well.

Steam cauliflower, covered, 1 1/2 minutes or until crisp-tender. Rinse cauliflower


under cold water; drain well.

Combine cauliflower, radishes, and jalape�o in a bowl; toss with lemon juice
mixture.

Serving Size: 1 cup

Source:
"Cooking Light, March 1997, p.154"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 81 Calories (kcal); 3g Total Fat; (34% calories from fat); 4g
Protein; 10g Carbohydrate; 0mg Cholesterol; 49mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 20130 2512 378 26360 0

* Exported from MasterCook *

Chiles Rellenos Casserole

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : April '97 Casseroles
International Main Dish

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 pound ground turkey
1 cup chopped onion
1 3/4 teaspoons ground cumin
1 1/2 teaspoons dried oregano
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1 (16-ounce) can fat-free refried beans
2 (4-ounce) cans whole green chiles -- drained and cut lengthwise into
quarters
1 cup (4 ounces) preshredded Colby-Jack cheese -- divided
1 cup frozen whole-kernel corn -- thawed and drained
1/3 cup all-purpose flour
1/4 teaspoon salt
1 1/3 cups skim milk
1/8 teaspoon hot sauce
2 large eggs -- lightly beaten
2 large egg whites -- lightly beaten
Red onion slices (optional)
Cilantro sprigs (optional)

Preheat oven to 350�.

Cook turkey and onion in a nonstick skillet over medium-high heat until browned,
stirring to crumble. Remove from heat; add cumin and next 5 ingredients (cumin
through beans). Stir well; set aside.

Arrange half of green chiles in an 11 � 7-inch baking dish; top with 1/2 cup
cheese. Spoon mounds of turkey mixture onto cheese; spread gently, leaving a 1/4-
inch border around edge of dish. Top with corn. Arrange remaining green chiles
over corn; top with 1/2 cup cheese.

Combine flour and salt in a bowl; gradually add remaining ingredients, stirring
with a whisk until blended. Pour over casserole. Bake at 350� for 1 hour and 5
minutes or until set; let stand 5 minutes. Garnish with onion slices and cilantro
sprigs, if desired.

Description:
"People will think you spent hours in prep time on this one-dish
meal�a virtual hat dance of lively flavors. With melted Monterey Jack
cheese inside and on top, this casserole is south-of-the-border
comfort food at its most flavorful."
Cuisine:
"Mexican"
Source:
"Cooking Light, April 1997, p.117"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 310 Calories (kcal); 11g Total Fat; (32% calories from fat); 22g
Protein; 31g Carbohydrate; 111mg Cholesterol; 691mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

Serving Ideas : If you're a "the-hotter-the-better" type, serve with a not-so-mild


salsa.

NOTES : Two (4.5-ounce) cans chopped green chiles can be substituted for whole
chiles, if desired.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 26543 26147 20074 0 0 0 0 0 0 4712 383
* Exported from MasterCook *

Chili-Cheese Casserole for a Crowd

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : August �97 Casseroles

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons olive oil
2 cups chopped onion
1 cup chopped green bell pepper
1 cup chopped red bell pepper
1 1/2 tablespoons chili powder
1 tablespoon dried oregano
1 tablespoon unsweetened cocoa
1 teaspoon ground cumin
6 garlic cloves -- minced
2 cups water
1 1/2 cups uncooked bulgur or cracked wheat
2 tablespoons minced fresh cilantro
1 (16-ounce) can pinto beans -- drained
1 (15-ounce) can black beans -- drained
1 (14 1/2-ounce) can no-salt-added diced tomatoes -- undrained
1 (14 1/2-ounce) can vegetable broth
2 drained canned chipotle chiles in adobo
sauce -- minced
2 cups (8 ounces) shredded reduced-fat Monterey
Jack cheese -- divided
2 cups baked tortilla chips

Preheat oven to 375�.

Heat oil in a Dutch oven over medium-high heat. Add onion and next 7 ingredients
(onion through garlic); saut� 5 minutes. Add water and next 7 ingredients (water
through chiles); bring to a boil. Reduce heat; simmer, uncovered, 10 minutes,
stirring occasionally.

Spoon half of bean mixture into the bottom of a 13 � 9-inch baking dish; sprinkle
with 1 cup cheese. Top with remaining bean mixture. Cover and bake at 375� for 40
minutes. Uncover; sprinkle with 1 cup cheese. Bake an additional 10 minutes. Press
chips into casserole.

Serving Size: 1 1/2 cups

Description:
"The ingredients in this deep-flavored dish are reminiscent of mol�,
the Mexican sauce made from onion, garlic, chiles, and chocolate. The
chipotle chiles add a smoky flavor, though they can be omitted."
Source:
"Cooking Light, August 1997, p.122"
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -

Per serving: 256 Calories (kcal); 4g Total Fat; (15% calories from fat); 14g
Protein; 41g Carbohydrate; 7mg Cholesterol; 611mg Sodium
Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 218 0 26002 578 20120 5846 1094 26424


1620

* Exported from MasterCook *

Chilled Chocolate-Banana Souffl�

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Cooking Spray
2 teaspoons sugar
1/2 cup sugar
1/4 cup all-purpose flour
3 tablespoons unsweetened cocoa
1 cup 1% low-fat milk
2 large egg yolks
1/2 cup mashed ripe banana
1 tablespoon margarine -- melted
1 tablespoon dark rum
1 teaspoon vanilla extract
6 large egg whites
1/4 teaspoon salt
2 tablespoons sugar
1/2 cup frozen reduced-calorie whipped topping -- thawed

Preheat oven to 350�.

Coat a 2-quart souffl� dish with cooking spray; sprinkle with 2 teaspoons sugar.
Set aside.

Combine 1/2 cup sugar, flour, and cocoa in a medium saucepan; gradually add milk,
stirring with a whisk until blended. Cook over medium heat 5 minutes or until
thick and bubbly, stirring constantly with a whisk.

Beat yolks in a large bowl with a whisk. Gradually add chocolate mixture to yolks,
stirring constantly with a whisk. Stir in banana, margarine, rum, and vanilla. Set
aside.

Beat egg whites and salt at high speed of a mixer until foamy. Gradually add 2
tablespoons sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently
fold one-fourth of egg white mixture into chocolate mixture; gently fold in
remaining egg white mixture. Spoon into prepared souffl� dish.

Place souffl� dish in a 9-inch square baking pan; add hot water to pan to a depth
of 1 inch. Bake at 350� for 55 minutes or until puffy and set. Remove from water;
let cool to room temperature. Cover and chill 8 hours. Top each serving with 1
tablespoon whipped topping.

Source:
"Cooking Light, January/February 1997, p.116"
Copyright:
"� Cooking Light"
T(Chill Time):
"8:00"

- - - - - - - - - - - - - - - - - - -

Per serving: 168 Calories (kcal); 4g Total Fat; (21% calories from fat); 5g
Protein; 27g Carbohydrate; 54mg Cholesterol; 146mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
1/2 Other Carbohydrates

NOTES : Once this souffl� chills, it deflates and takes on the consistency of a
mousse or a baked pudding.
Nutr. Assoc. : 0 0 0 0 0 0 3232 4111 0 0 0 3231 0 0 0

* Exported from MasterCook *

Chocolate Chip-Cherry Pie

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : August �97 Desserts
Pie

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
40 reduced-calorie chocolate wafers
2 tablespoons sugar
2 tablespoons stick margarine -- melted
1 large egg white
Cooking spray
4 cups vanilla low-fat frozen yogurt
1 cup chopped pitted sweet cherries
1/2 cup semisweet chocolate minichips
1/2 cup black cherry preserves -- melted

Preheat oven to 350�.

Place cookies in a food processor; process until crumbly. Add sugar, margarine,
and egg white; pulse 5 times or just until moist. Press crumb mixture evenly into
a 9-inch pie plate coated with cooking spray. Bake at 350� for 8 minutes; cool on
a wire rack 15 minutes. Freeze piecrust 30 minutes.

Place an extra-large bowl in freezer. Remove yogurt from freezer; let stand at
room temperature while crust is cooling.

Spoon yogurt into chilled bowl. Stir cherries and mini-chips into yogurt; freeze
30 minutes or just until set but not solid.

Spread preserves over bottom of prepared crust. Spoon yogurt mixture evenly over
preserves; freeze until set. Cover with plastic wrap; freeze 6 hours or until
firm. Place pie in refrigerator 30 minutes before serving to soften.

Serving Size: 1 wedge

Source:
"Cooking Light, August 1997, p.96"
Copyright:
"� Cooking Light"
T(Freeze):
"6:00"

- - - - - - - - - - - - - - - - - - -

Per serving: 302 Calories (kcal); 10g Total Fat; (29% calories from fat); 4g
Protein; 51g Carbohydrate; 1mg Cholesterol; 157mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 2 1/2
Other Carbohydrates

Nutr. Assoc. : 5693 0 0 0 0 5406 5191 4886 2556

* Exported from MasterCook *

Chocolate Icebox Cookies

Recipe By :
Serving Size : 24 Preparation Time :0:00
Categories : Cookies Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup all-purpose flour
1/4 cup unsweetened cocoa
1/4 teaspoon baking soda
1/8 teaspoon salt
4 tablespoons stick margarine -- softened
2/3 cup granulated sugar
1 teaspoon vanilla extract
1 large egg white
2 tablespoons turbinado sugar
Cooking spray

Combine first 4 ingredients in a bowl; set aside. Beat margarine at medium speed
of a mixer until light and fluffy. Gradually add granulated sugar, beating at
medium speed of a mixer until well-blended. Add vanilla and egg white, and beat
well. Add flour mixture, and stir until well-blended. Turn dough out onto wax
paper; shape into a 6-inch log. Wrap log in wax paper; freeze 3 hours or until
very firm.

Preheat oven to 350�.

Roll log in turbinado sugar. Cut log into 24 (1/4-inch) slices; place 1 inch apart
on a baking sheet coated with cooking spray. Bake at 350� for 8 to 10 minutes.
Remove from pan; cool on wire racks.
Serving Size: 1 cookie
____________________

Chocolate-Peppermint Variation: Substitute 1 teaspoon of peppermint extract for


the vanilla extract.

Source:
"Cooking Light, November/December 1997, p.161"
Copyright:
"� Cooking Light"
Yield:
"2 Dozen"

- - - - - - - - - - - - - - - - - - -

Per serving: 61 Calories (kcal); 2g Total Fat; (29% calories from fat); 1g
Protein; 10g Carbohydrate; 0mg Cholesterol; 49mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates

NOTES : Rolling the dough in turbinado sugar gives the cookies a sugary edge.
Turbinado sugar is a coarse, blond-colored sugar with a delicate molasses flavor;
look for it in your grocery's baking section.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 1440 0

* Exported from MasterCook *

Chocolate Roulade with Raspberries

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : April '97 Cakes
Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Cooking spray
2 tablespoons dry breadcrumbs
4 large egg yolks
3/4 cup sugar -- divided
6 large egg whites (at room temperature)
1/8 teaspoon salt
1 teaspoon vanilla extract
1/2 cup Dutch process cocoa
2 tablespoons powdered sugar
2 cups frozen reduced-calorie whipped topping -- thawed
10 teaspoons chocolate syrup
2 1/2 cups raspberries

Preheat oven to 375�.

Coat a 15 � 10-inch jelly-roll pan with cooking spray; line bottom with wax paper.
Coat wax paper with cooking spray. Dust with breadcrumbs; set aside.

Beat egg yolks in a bowl at high speed of a mixer for 4 minutes. Gradually add 1/4
cup sugar, beating until thick and pale (about 2 minutes). Beat egg whites with
clean beaters at high speed of a mixer until foamy; add salt. Gradually add 1/2
cup sugar, 1 tablespoon at a time, beating until stiff peaks form. Stir in
vanilla. Gradually add cocoa; stir until well-blended. Gently stir one-fourth of
egg white mixture into egg yolk mixture; gently fold in remaining egg white
mixture.

Spoon batter into prepared pan, spreading evenly to sides of pan. Bake at 375� for
15 minutes or until cake springs back when touched lightly in center. Loosen cake
from sides of pan; turn out onto a dishtowel dusted with powdered sugar; carefully
peel off wax paper. Let cake cool 1 minute. Starting at narrow end, roll up cake
and towel together. Place, seam side down, on a wire rack; let cool completely
(about 1 hour).

Unroll cake carefully; remove towel. Spread whipped topping over cake, leaving a
1/2-inch margin around outside edges. Reroll cake; place, seam side down, on a
platter. Cover and chill 1 hour. Cut cake into slices. Drizzle syrup on each of 10
plates. Place cake slice on top; serve with raspberries.

Serving Size: 1 [1-inch] slice, 1/4 cup raspberries, and 1 teaspoon syrup

Source:
"Cooking Light, April 1997, p.135"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:15"

- - - - - - - - - - - - - - - - - - -

Per serving: 177 Calories (kcal); 5g Total Fat; (23% calories from fat); 5g
Protein; 30g Carbohydrate; 85mg Cholesterol; 90mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
1/2 Other Carbohydrates

Nutr. Assoc. : 0 0 3232 0 533 0 0 744 0 2861 0 1232

* Exported from MasterCook *

Chocolate Silk Cheesecake

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Desserts Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2/3 cup reduced-calorie chocolate wafer crumbs
(about 20 cookies)
2 tablespoons sugar
1 tablespoon stick margarine -- melted
1 tablespoon water
Cooking spray
3 ounces semisweet chocolate -- chopped
2 tablespoons skim milk
1 1/4 cups sugar
3 (8-ounce) blocks fat-free cream cheese
1 (8-ounce) block 1/3-less-fat cream cheese
1 tablespoon vanilla extract
1/4 teaspoon salt
4 large egg whites
1/2 cup Dutch process or unsweetened cocoa
1/2 cup hot fudge topping
1 cup low-fat sour cream

Preheat oven to 400�.

Combine first 4 ingredients in a bowl, and toss with a fork until blended. Press
crumb mixture into the bottom of a 9-inch springform pan coated with cooking
spray. Bake at 400� for 8 minutes. Cool crust on a wire rack. Increase oven
temperature to 525�.

Combine semisweet chocolate and milk in a bowl; microwave at HIGH 45 seconds or


until chocolate melts, stirring after 30 seconds. Cool.

Combine 1 1/4 cups sugar, cheeses, vanilla, and salt in a food processor, and
process just until smooth. Add egg whites, and process until blended. Add
chocolate mixture, cocoa, fudge topping, and sour cream, and process until
blended.

Spoon batter into prepared pan. Bake at 525� for 7 minutes. Reduce oven
temperature to 250�, and bake 25 minutes or until almost set. Cheesecake is done
when the center barely moves when the pan is touched. Remove cheesecake from oven;
run a knife around outside edge, and cool to room temperature. Cover and chill at
least 8 hours.

Serving Size: 1 wedge

Source:
"Cooking Light, November/December 1997, p.137"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 252 Calories (kcal); 8g Total Fat; (27% calories from fat); 11g
Protein; 36g Carbohydrate; 17mg Cholesterol; 396mg Sodium
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 1/2
Other Carbohydrates

NOTES : Using a food processor instead of a mixer makes this cheesecake creamier
and smoother.
Nutr. Assoc. : 26404 0 0 0 0 0 0 0 0 947 0 0 3231 20186 370 0

* Exported from MasterCook *

Chocolate Souffl�s with White Chocolate-Rum Sauce

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Butter-flavored cooking spray
2 tablespoons sugar
1 1/2 cups skim milk
3/4 cup sugar
2/3 cup Dutch process or unsweetened cocoa
3 tablespoons all-purpose flour
1/4 teaspoon salt
1 ounce semisweet chocolate
3 large egg yolks
6 large egg whites
1/4 teaspoon cream of tartar
1/3 cup sugar
1 (3-ounce) bar premium white chocolate -- chopped
2 tablespoons skim milk
1 tablespoon white rum

Preheat oven to 400�.

Coat 8 (6-ounce) ramekins with cooking spray; sprinkle with 2 tablespoons sugar.
Place on a baking sheet; set aside.

Combine 1 1/2 cups milk, 3/4 cup sugar, cocoa, flour, and salt in a large
saucepan; cook 5 minutes over medium-high heat, stirring constantly with a whisk
until mixture thickens and comes to a boil. Cook an additional 30 seconds,
stirring constantly. Remove from heat; add semisweet chocolate, stirring until
melted. Gradually add chocolate mixture to egg yolks, stirring well. Return
mixture to pan. Cook 2 minutes over medium heat, stirring constantly. Spoon
mixture into a large bowl; cool to room temperature, stirring occasionally.

Beat egg whites and cream of tartar at high speed of a mixer until foamy. Add 1/3
cup sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently fold
one-fourth of egg white mixture into chocolate mixture; gently fold in remaining
egg white mixture. Spoon batter evenly into prepared ramekins. Bake souffl�s at
400� for 20 minutes or until puffy and set.

Combine white chocolate and 2 tablespoons milk in a small saucepan; cook over low
heat until chocolate melts. Remove from heat; stir in rum. Cut into each souffl�
with a spoon; pour 1 tablespoon sauce over each souffl�. Serve immediately.

Source:
"Cooking Light, November/December 1997, p.136"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 282 Calories (kcal); 7g Total Fat; (23% calories from fat); 8g
Protein; 48g Carbohydrate; 81mg Cholesterol; 142mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 3
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 20186 0 0 0 3232 3231 0 0 5519 0 0

* Exported from MasterCook *


Chocolate-Almond Meringue Cookies

Recipe By :
Serving Size : 24 Preparation Time :0:00
Categories : Cookies Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup slivered almonds -- ground
1/2 teaspoon cornstarch
1/2 teaspoon ground cinnamon
1 ounce semisweet chocolate (1 square) -- grated
2 large egg whites (at room temperature)
1/8 teaspoon cream of tartar
3/4 cup sifted powdered sugar
1/4 teaspoon almond extract
Cooking spray

Preheat oven to 300�.

Combine first 4 ingredients in a bowl; set aside.

Beat egg whites and cream of tartar at high speed of a mixer until foamy.
Gradually add sugar, beating until stiff peaks form. Add almond extract, and beat
until blended. Gently fold in almond mixture.

Drop egg white mixture by level tablespoons 2 inches apart onto a baking sheet
coated with cooking spray. Bake egg white mixture at 300� for 45 minutes. Remove
cookies from pan; let cool on wire racks.

Serving Size: 1 cookie

Source:
"Cooking Light, January/February 1997, p.122"
Copyright:
"� Cooking Light"
Yield:
"2 Dozen"
T(Baking Time):
"0:45"

- - - - - - - - - - - - - - - - - - -

Per serving: 30 Calories (kcal); 1g Total Fat; (39% calories from fat); trace
Protein; 4g Carbohydrate; 0mg Cholesterol; trace Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 0 0 0 1353 0 0 0 0 0

* Exported from MasterCook *

Chocolate-Cherry Bombe with Cherry Sauce

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts July '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups cherry-vanilla fat-free frozen yogurt
2 cups chocolate fat-free frozen yogurt
1/2 cup sugar
1 tablespoon cornstarch
1 cup cranberry juice cocktail
1 cup pitted sweet cherries
3 tablespoons kirsch (cherry brandy)

Line a 1 1/2-quart bowl with plastic wrap, allowing plastic wrap to extend over
edge of bowl. Place bowl in freezer 10 minutes. Press cherry-vanilla yogurt into
bottom and up sides of bowl; place in freezer 30 minutes or until firm. Spoon
chocolate yogurt into center of bowl, pressing firmly. Cover with plastic wrap;
freeze at least 4 hours.

Combine sugar and cornstarch in a small saucepan; stir in juice. Bring to a boil;
cook 2 minutes or until sauce is thick and bubbly, stirring with a whisk. Stir in
cherries.

Uncover and invert bombe onto a platter, and remove plastic wrap. Add kirsch to
cherry mixture (do not stir), and cook over low heat until warm. Ignite with a
long match. Carefully pour over bombe; allow flames to die down. Serve
immediately.

Serving Size: 1 wedge

Source:
"Cooking Light, July 1997, p.64"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 207 Calories (kcal); trace Total Fat; (0% calories from fat); 5g
Protein; 45g Carbohydrate; 0mg Cholesterol; 53mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 2
Other Carbohydrates

NOTES : Frozen cherries can be used in place of fresh; just be sure to drain them
well before adding to the sauce. You can omit the kirsch and the flames, if
desired.
Nutr. Assoc. : 26479 1458 0 0 0 5191 2551

* Exported from MasterCook *

Chocolate-Coconut Cupcakes

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Desserts Jan/ Feb '97
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons unsweetened cocoa
1 teaspoon ground cinnamon
1/2 cup boiling water
2/3 cup plain fat-free yogurt
1 teaspoon baking soda
1/2 cup sugar
2 tablespoons margarine -- melted
1 large egg yolk
1 cup all-purpose flour
3 tablespoons shredded sweetened coconut
1 teaspoon vanilla extract
1/2 teaspoon almond extract
1/4 teaspoon salt
1 large egg white (at room temperature)
1 1/2 tablespoons water
1 teaspoon margarine
1/2 ounce semisweet chocolate -- chopped
1 cup sifted powdered sugar
1/2 teaspoon ground cinnamon
1/2 teaspoon vanilla extract

Preheat oven to 350�.

Place 12 paper muffin cup liners in muffin cups. Set aside.

Combine cocoa and 1 teaspoon cinnamon in a small bowl. Add boiling water, stirring
until cocoa dissolves. Set aside.

Combine yogurt and baking soda; stir.

Combine 1/2 cup sugar, 2 tablespoons margarine, and yolk. Beat at high speed of a
mixer 1 minute. Add cocoa mixture, yogurt mixture, flour, coconut, 1 teaspoon
vanilla, and almond extract; mix well.

Beat salt and egg white at high speed of a mixer until stiff peaks form. Fold into
batter; divide batter evenly among prepared muffin cups. Bake at 350� for 20
minutes or until cupcakes spring back when touched lightly in center.

Combine 1 1/2 tablespoons water, 1 teaspoon margarine, and chocolate in a small


saucepan. Place over medium-low heat until chocolate melts. Remove from heat; stir
in powdered sugar, 1/2 teaspoon cinnamon, and 1/2 teaspoon vanilla. Spread 2
teaspoons glaze over each warm cupcake. Let cool on wire racks.

Serving Size: 1 cupcake

Source:
"Cooking Light, January/February 1997, p.120"
Copyright:
"� Cooking Light"
Yield:
"1 Dozen"

- - - - - - - - - - - - - - - - - - -

Per serving: 155 Calories (kcal); 4g Total Fat; (20% calories from fat); 3g
Protein; 28g Carbohydrate; 18mg Cholesterol; 195mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
Other Carbohydrates

Nutr. Assoc. : 0 0 0 20159 0 0 0 0 0 5226 0 0 0 533 0 0 0 0 0 0

* Exported from MasterCook *

Chocolate-Pine Nut Meringue Smooches

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Desserts Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 large egg whites (at room temperature)
1/8 teaspoon salt
1/4 teaspoon cream of tartar
1 cup sugar
1 teaspoon vanilla extract
1/3 cup pine nuts -- toasted
2 ounces bittersweet chocolate -- finely chopped

Preheat oven to 250�. Beat egg whites and salt at medium speed of a mixer until
foamy. Add cream of tartar; beat until soft peaks form. Gradually add sugar, 2
tablespoons at a time, beating at medium-high speed until stiff peaks form. Add
vanilla; beat well. Fold in pine nuts and chocolate.

Cover a baking sheet with parchment paper. Spoon egg white mixture into 16 mounds
on prepared baking sheet. Bake at 250� for 1 hour or until dry to touch.
(Meringues are done when the surface is dry and can be removed from paper without
sticking to fingers.) Turn oven off, and partially open oven door; leave meringues
in oven 30 minutes. Remove from oven; carefully remove meringues from paper. Store
meringues in an airtight container up to 3 days.

Description:
"These are traditionally served at Passover, when flourless desserts
are the rule."
Source:
"Cooking Light, October 1997, p.122"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 88 Calories (kcal); 3g Total Fat; (32% calories from fat); 2g
Protein; 14g Carbohydrate; 0mg Cholesterol; 31mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
Other Carbohydrates

NOTES : These are traditionally served at Passover, when flourless desserts are
the rule. The meringue can be very sensitive to humidity, so it's best not to make
them on a damp day.
Nutr. Assoc. : 3855 0 0 0 0 1126 0
* Exported from MasterCook *

Chocolate-Potato Tweed Cake

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Desserts Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 large egg whites
1/8 teaspoon cream of tartar
1 1/2 cups sugar -- divided
1/3 cup stick margarine -- softened
1 cup mashed cooked peeled red potato
1 large egg
2 1/4 cups all-purpose flour
1/2 cup unsweetened cocoa
1 1/2 teaspoons baking powder
1 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
1/2 cup 1% low-fat milk
1 teaspoon vanilla extract
Cooking spray
1 teaspoon sifted unsweetened cocoa
3/4 cup frozen reduced-calorie whipped topping -- thawed

Preheat oven to 350�.

Beat egg whites and cream of tartar at high speed of a mixer until foamy.
Gradually add 1/4 cup sugar, 1 tablespoon at a time; beat until stiff peaks form.
Set aside.

Beat 1 1/4 cups sugar and margarine in a large bowl at medium speed of a mixer
until well-blended (about 5 minutes). Add mashed potatoes and egg; beat well.
Combine flour and next 7 ingredients (flour through nutmeg). Add flour mixture to
potato mixture alternately with milk, beginning and ending with flour mixture.
Fold egg white mixture and vanilla into batter; pour batter into a 12-cup Bundt
pan coated with cooking spray.

Bake at 350� for 45 minutes or until a wooden pick inserted in center comes out
clean. Cool in pan 10 minutes; remove from pan. Cool completely on a wire rack.
Cut into 12 slices. Sprinkle with cocoa; dollop each serving with 1 tablespoon
whipped topping

Description:
"Although mashed potatoes may seem like an unlikely ingredient for a
sweet Bundt cake, they've actually been used as a baking ingredient
for centuries."
Source:
"Cooking Light, September 1997, p.88"
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -

Per serving: 286 Calories (kcal); 7g Total Fat; (23% calories from fat); 5g
Protein; 50g Carbohydrate; 16mg Cholesterol; 431mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2
Fat; 2 Other Carbohydrates

Nutr. Assoc. : 3231 0 0 0 4611 0 0 0 0 0 0 0 3615 0 0 0 0 20186 2861

* Exported from MasterCook *

Chocolate-Souffl�d Cr�pes

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Desserts Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup all-purpose flour
1/2 cup 1% low-fat milk
2 teaspoons sugar
2 teaspoons vegetable oil
1 large egg
Cooking spray
2 tablespoons sugar
2 tablespoons unsweetened cocoa
2 teaspoons all-purpose flour
1/4 cup 1% low-fat milk
1 large egg yolk
1 teaspoon vanilla extract
3 large egg whites
1 tablespoon sugar
Chocolate Sauce (recipe follows)
1 tablespoon powdered sugar
Orange rind strips (optional)

CHOCOLATE SAUCE
3 tablespoons sugar
1 tablespoon cornstarch
2 tablespoons unsweetened cocoa
1 cup 1% low-fat milk
1/2 teaspoon vanilla extract

Place 1/2 cup flour in a medium bowl. Combine 1/2 cup milk, 2 teaspoons sugar,
oil, and egg; add mixture to flour, stirring with a whisk until almost smooth.
Cover batter; chill for 1 hour.

Coat an 8-inch cr�pe pan or nonstick skillet with cooking spray; place over
medium-high heat until hot. Remove pan from heat. Pour a scant 1/4 cup batter into
pan; quickly tilt pan in all directions so batter covers pan with a thin film.
Cook about 1 minute. Carefully lift edge of cr�pe with a spatula to test for
doneness. The cr�pe is ready to turn when it can be shaken loose from the pan and
the underside is lightly browned. Turn cr�pe over: cook 30 seconds on the other
side.

Place the cr�pe on a towel; allow it to cool. Repeat procedure until all of the
batter is used. Stack cr�pes between single layers of wax paper or paper towels to
prevent sticking.

Preheat oven to 350�.

Combine 2 tablespoons sugar, cocoa, and 2 teaspoons flour in a small saucepan;


stir well. Add 1/4 cup milk and yolk; stir with a whisk. Place over low heat; cook
5 minutes or until thick. Remove from heat. Stir in vanilla. Pour into a large
bowl; set aside to cool.

Beat egg whites at high speed of a mixer until foamy. Gradually add 1 tablespoon
sugar, beating until stiff peaks form. Gently fold one-fourth of egg white mixture
into chocolate mixture, and gently fold in remaining egg white mixture.

Spoon 1/3 cup souffl� mixture into center of each cr�pe; fold in half. Place
filled cr�pes on a baking sheet. Bake at 350� for 10 minutes or until puffy. Spoon
Chocolate Sauce over each cr�pe; sprinkle with powdered sugar. Garnish with orange
rind strips, if desired.

Serving Size: 1 filled cr�pe and 3 tablespoons Chocolate Sauce

To Make Chocolate Sauce: Combine all ingredients except vanilla extract in a small
saucepan. Bring sugar mixture to a boil, and cook 1 minute, stirring constantly.
Remove from heat. Stir in vanilla. Cover sauce and chill.

Recipe makes: 18 tablespoons


Serving Size: 3 tablespoons

Source:
"Cooking Light, January/February 1997, p.122"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 194 Calories (kcal); 4g Total Fat; (20% calories from fat); 7g
Protein; 31g Carbohydrate; 69mg Cholesterol; 76mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
Other Carbohydrates

NOTES : These cr�pes are best served immediately from the oven.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 3856 0 3855 0 2130706543 0 0 0 0 0 0 0
0

* Exported from MasterCook *

Chopped-Eggplant Relish

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : March '97 Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 pounds eggplants (about 2 medium)
2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon pepper
2 garlic cloves -- minced

Preheat oven to 400�.

Pierce eggplants several times with a fork. Place eggplants on a baking sheet, and
bake at 400� for 40 minutes or until tender (eggplants should be tender yet firm
enough to chop). Cut each eggplant lengthwise into quarters; drain well. Peel
eggplant; chop pulp.

Combine the chopped eggplant and remaining ingredients in a medium bowl; stir
mixture gently.

Serving Size: 1/4 cup

Source:
"Cooking Light, March 1997, p.183"
Copyright:
"� Cooking Light"
Yield:
"2 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 27 Calories (kcal); trace Total Fat; (6% calories from fat); 1g
Protein; 6g Carbohydrate; 0mg Cholesterol; 70mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 3234 0 0 0 0 0 0 620

* Exported from MasterCook *

Cinnamon-Apple Cake

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Desserts Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 3/4 cups sugar -- divided
1/2 cup stick margarine -- softened
1 teaspoon vanilla extract
6 ounces block-style fat-free cream cheese -- softened (about 3/4
cup)
2 large eggs
1 1/2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/4 teaspoon salt
2 teaspoons ground cinnamon
3 cups chopped peeled Rome apple (about 2 large)
Cooking spray

Preheat oven to 350�. Beat 1 1/2 cups sugar, margarine, vanilla, and cream cheese
at medium speed of a mixer until well-blended (about 4 minutes). Add eggs, 1 at a
time, beating well after each addition. Combine flour, baking powder, and salt.
Add flour mixture to creamed mixture, beating at low speed until blended.

Combine 1/4 cup sugar and cinnamon. Combine 2 tablespoons cinnamon mixture and
apple in a bowl, and stir apple mixture into batter. Pour batter into an 8-inch
springform pan coated with cooking spray, and sprinkle with remaining cinnamon
mixture.

Bake at 350� for 1 hour and 15 minutes or until the cake pulls away from the sides
of the pan. Cool the cake completely on a wire rack, and cut using a serrated
knife.

Description:
"This cake is usually served at Hanukkah. The cream cheese in the
batter gives the cake lots of moisture. Because it's so tender, use a
serrated knife for cutting."
Source:
"Cooking Light, October 1997, p.120"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 281 Calories (kcal); 9g Total Fat; (27% calories from fat); 5g
Protein; 47g Carbohydrate; 32mg Cholesterol; 281mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat;
2 Other Carbohydrates

NOTES : You can also make this cake in a 9-inch square cake pan or a 9-inch
springform pan; just reduce the cooking time by 5 minutes.
Nutr. Assoc. : 0 0 0 25014 3218 0 0 0 0 30 0

* Exported from MasterCook *

Cinnamon-Apple Muffins

Recipe By :
Serving Size : 18 Preparation Time :0:00
Categories : Breads Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/3 cups all-purpose flour
1 cup sugar
1 tablespoon baking powder
2 teaspoons ground cinnamon
1 teaspoon baking soda
1/2 teaspoon salt
1 1/2 cups finely chopped peeled Granny Smith apple
1 cup low-fat buttermilk
1/3 cup 2% low-fat milk
1/3 cup light Ricotta cheese
3 tablespoons vegetable oil
1 tablespoon vanilla extract
2 large egg whites
1 large egg
Cooking spray
3 tablespoons sugar
2 teaspoons ground cinnamon

Preheat oven to 400�.

Combine first 6 ingredients in a large bowl. Stir in apple, and make a well in
center of mixture. Combine buttermilk and next 6 ingredients (buttermilk through
egg); stir well with a whisk. Add to flour mixture, stirring just until moist.
Spoon batter into 18 muffin cups coated with cooking spray.

Combine 3 tablespoons sugar and 2 teaspoons cinnamon; sprinkle evenly over batter.
Bake at 400� for 18 minutes or until done. Remove from pans immediately; cool on a
wire rack.

Serving Size: 1 muffin

Source:
"Cooking Light, September 1997, p.83"
Copyright:
"� Cooking Light"
Yield:
"1 1/2 Dozen"

- - - - - - - - - - - - - - - - - - -

Per serving: 157 Calories (kcal); 3g Total Fat; (18% calories from fat); 4g
Protein; 29g Carbohydrate; 13mg Cholesterol; 242mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 3545 25045 0 1267 0 0 3231 0 0 0 0

* Exported from MasterCook *

Citrus Granita

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Beverages Desserts
June '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/4 cups water
1/3 cup sugar
1/4 cup fresh lemon juice
1/4 cup fresh orange juice
Pirouette cookies (optional)
Mint sprigs (optional)

Combine first 4 ingredients in a saucepan. Bring to a boil, and cook over medium-
high heat 1 minute or until sugar dissolves, stirring constantly. Remove from
heat; cool. Pour mixture into a 13 � 9-inch baking dish; cover and freeze at least
8 hours or until firm.

Remove mixture from freezer; scrape entire mixture with tines of a fork until
fluffy. Store remaining granita in a container; cover and freeze up to 1 month.
Garnish with a pirouette cookie and a mint sprig, if desired.

Serving Size: 1 cup

Source:
"Cooking Light, June 1997, p.136"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 75 Calories (kcal); trace Total Fat; (0% calories from fat); trace
Protein; 20g Carbohydrate; 0mg Cholesterol; 3mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 Other
Carbohydrates

Nutr. Assoc. : 0 0 0 0 27247 3385

* Exported from MasterCook *

Citrus Ponzu

Recipe By :
Serving Size : 19 Preparation Time :0:00
Categories : March '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup diagonally sliced green onions
1/4 cup shredded carrot
1/4 cup low-sodium tamari or soy sauce
1/4 cup rice vinegar
1/4 cup orange juice
1 tablespoon lemon juice
2 teaspoons sugar

Combine all ingredients in a small bowl; stir well.

Serving Size: 1 tablespoon

Source:
"Cooking Light, March 1997, p.176"
Copyright:
"� Cooking Light"
Yield:
"1 cup plus 3 tablespoons"

- - - - - - - - - - - - - - - - - - -

Per serving: 7 Calories (kcal); trace Total Fat; (1% calories from fat); trace
Protein; 2g Carbohydrate; 0mg Cholesterol; 127mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 20030 26083 20119 0 0 0 0

* Exported from MasterCook *

Citrus Salad with Shiitake and Enoki Mushrooms

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Salads Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup rice vinegar
3 tablespoons orange juice
2 tablespoons light teriyaki sauce
1 tablespoon dark sesame oil
2 teaspoons minced peeled fresh ginger
1 garlic clove -- minced
2 cups orange sections
1 1/2 cups thinly sliced cucumber
1 1/2 cups sliced shiitake mushroom caps (about 1 [3
1/2-ounce] package)
1/2 cup thinly sliced radishes
4 cups sliced romaine lettuce
1 (3-ounce) package enoki mushrooms

Combine first 6 ingredients in a bowl, and stir well. Stir in oranges, cucumbers,
shiitake mushrooms, and radishes; let stand 5 minutes.

Arrange 1 cup lettuce on each of 4 salad plates; spoon 1 cup orange mixture over
each serving. Divide enoki mushrooms evenly among salads.

Source:
"Cooking Light, September 1997, p.114"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 117 Calories (kcal); 4g Total Fat; (27% calories from fat); 4g
Protein; 20g Carbohydrate; 0mg Cholesterol; 356mg 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 1489 0 26086 0 1013 20177 4197 1223 1280 4196
* Exported from MasterCook *

Citrus Scallops

Recipe By :
Serving Size : 4 Preparation Time :0:20
Categories : Fish And Shellfish Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 pounds sea scallops
2 tablespoons lemon juice
1 tablespoon chopped fresh parsley
1 teaspoon grated orange rind
1/2 teaspoon salt
1/8 teaspoon pepper
2 garlic cloves -- minced
1 tablespoon olive oil
1 tablespoon chopped fresh parsley

Combine first 7 ingredients in a large bowl, stirring well to coat. Chill 5


minutes.

Heat oil in a large nonstick skillet over medium-high heat. Add scallop mixture;
saut� 4 minutes or until scallops are done. Top with 1 tablespoon parsley.

Serving Size: 5 ounces scallops

Source:
"Cooking Light, October 1997, p.146"
Copyright:
"� Cooking Light"
Yield:
"20 ounces scallops"
T(Cooking Time):
"0:04"

- - - - - - - - - - - - - - - - - - -

Per serving: 185 Calories (kcal); 5g Total Fat; (23% calories from fat); 29g
Protein; 5g Carbohydrate; 56mg Cholesterol; 542mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Serving Ideas : You can serve these scallops over soba noodles.

Nutr. Assoc. : 4861 0 0 0 0 0 620 0 0

* Exported from MasterCook *

Citrus Tiramis�

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : Desserts International
June '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup sugar
2 tablespoons cognac
1 (8-ounce) tub fat-free cream cheese
1 (3 1/2-ounce) carton Mascarpone cheese
1 1/2 cups hot water
5 teaspoons instant espresso coffee granules
24 ladyfingers (2 [3-ounce] packages)
1 cup orange sections (about 3 oranges) -- chopped
1 teaspoon unsweetened cocoa
1/4 cup candied orange peel or candied citron

Place first 4 ingredients in food processor; process until smooth. Set aside.

Combine hot water and espresso granules in a small bowl; stir well. Split
ladyfingers in half lengthwise. Quickly dip 12 ladyfinger halves, flat sides down,
into espresso; arrange, dipped sides down, in the bottom of an 8-inch square
baking dish. Dip 12 more ladyfinger halves, flat sides down, into espresso;
arrange, dipped sides down, on top of first layer. Spread half of cheese mixture
evenly over ladyfingers; top with half of oranges. Repeat procedure with remaining
ladyfinger halves, espresso, cheese mixture, and oranges.

Cover with plastic wrap; chill 8 hours. Sprinkle with cocoa, and top with candied
orange peel.

Description:
"Even this lighter version of the classic Italian dessert is the
essence of pleasure. Cookbook author Jeanne Jones developed this
recipe."
Cuisine:
"Italian"
Source:
"Cooking Light, June 1997, p.54"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 237 Calories (kcal); 8g Total Fat; (31% calories from fat); 8g
Protein; 32g Carbohydrate; 124mg Cholesterol; 194mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 2
Other Carbohydrates

NOTES : Substitute 1 1/2 cups very strong brewed coffee for espresso, if desired.
Nutr. Assoc. : 0 0 25063 0 0 20216 781 1013 0 2430

* Exported from MasterCook *

Cocoa Meringue Shells with Glazed Fresh Fruits

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 large egg whites (at room temperature)
1/2 teaspoon vanilla extract
1/8 teaspoon cream of tartar
1/2 cup sugar
2 tablespoons sifted unsweetened cocoa
Pastry Cream (recipe follows)
8 orange sections
1/2 cup thinly sliced peeled kiwifruit
1/4 cup blueberries
1 tablespoon currant jelly -- melted
2 teaspoons unsweetened cocoa (optional)

PASTRY CREAM
1 cup 1% low-fat milk
3 tablespoons sugar
4 teaspoons cornstarch
1 large egg
1/2 teaspoon vanilla extract

Preheat oven to 225�.

Place parchment paper over a large baking sheet. Draw 8 (3-inch) circles on
parchment paper. Turn parchment paper over, and secure with masking tape. Beat egg
whites, vanilla, and cream of tartar at high speed of a mixer until foamy.
Gradually add sugar, 1 tablespoon at a time, beating until stiff peaks form (do
not underbeat). Fold 2 tablespoons cocoa into mixture.

Divide 1/2 cup egg white mixture evenly among the 8 drawn circles. Using the back
of a spoon, shape egg white mixture into nests with 1-inch sides. Bake at 225� for
1 1/2 hours or until dry. Turn oven off; let meringues cool in oven at least 12
hours. Carefully remove meringue nests from paper. Fill each meringue with Pastry
Cream; top with fruit. Gently brush fruit with jelly. Sprinkle 1/8 teaspoon cocoa
over each serving, if desired.

Serving Size: 1 meringue, 2 tablespoons pastry cream, 1 orange section, 1 kiwi


slice, 1 1/2 teaspoons blueberries
____________________

To Make Pastry Cream: Combine all ingredients except vanilla in top of a double
boiler; cook over simmering water 8 minutes or until thick, stirring constantly
with a whisk. Remove from heat; stir in vanilla. Pour into a bowl; cover surface
of cream with plastic wrap. Chill.

Yield: 1 cup

Source:
"Cooking Light, January/February 1997, p.116"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 169 Calories (kcal); 2g Total Fat; (11% calories from fat); 5g
Protein; 33g Carbohydrate; 25mg Cholesterol; 54mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat;
1 1/2 Other Carbohydrates

NOTES : Any combination of fruits can be used with these airy meringues.
Nutr. Assoc. : 533 0 0 0 20186 2130706543 4978 779 175 0 2728 0 0 0 0 0 0

* Exported from MasterCook *

Cocoa-Peanut Butter Banana Bites

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 small firm ripe bananas (about 1 pound)
1/2 cup crispy wheat cereal squares -- crushed
1 tablespoon smooth peanut butter
1 tablespoon honey
1 teaspoon unsweetened cocoa

Cut bananas in half lengthwise; set aside.

Combine remaining ingredients; stir well. Spread 1 tablespoon cereal mixture over
cut sides of 4 banana halves; top with remaining halves. Cut each crosswise into 6
pieces. Serve immediately.

Serving Size: about 3 pieces

Source:
"Cooking Light, October 1997, p.155"
Copyright:
"� Cooking Light"
Yield:
"24 pieces"

- - - - - - - - - - - - - - - - - - -

Per serving: 75 Calories (kcal); 1g Total Fat; (14% calories from fat); 1g
Protein; 17g Carbohydrate; 0mg Cholesterol; 10mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 26344 27258 0 0 0

* Exported from MasterCook *

Cooking Light's Ultimate Chocolate Layer Cake

Recipe By :
Serving Size : 18 Preparation Time :0:00
Categories : April '97 Cakes

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Cooking spray
2 cups sugar
10 tablespoons light butter -- softened
3/4 cup egg substitute
2 cups all-purpose flour
1/2 cup unsweetened cocoa
3/4 teaspoon baking soda
1/4 teaspoon salt
3/4 cup low-fat sour cream
3/4 cup boiling water
1 teaspoon vanilla extract
Chocolate Frosting

CHOCOLATE FROSTING
1 (4-ounce) tub light cream cheese -- softened
3 tablespoons skim milk
3 (1-ounce) squares semisweet chocolate -- melted
3 cups sifted powdered sugar
1/4 cup unsweetened cocoa
1 teaspoon vanilla extract

Preheat oven to 350�.

Coat bottoms of 2 (8-inch) round cake pans with cooking spray (do not coat sides
of pan); line bottoms of pans with wax paper. Coat wax paper with cooking spray;
set aside.

Beat sugar and butter at medium speed of a mixer until well-blended. Gradually add
egg substitute; beat well. Combine flour, cocoa, baking soda, and salt in a bowl.
With mixer running at low speed, add flour mixture to sugar mixture alternately
with sour cream, beginning and ending with flour mixture. Gently stir in boiling
water and vanilla.

Pour batter into prepared pans. Bake at 350� for 35 minutes or until cake springs
back when touched in center. Loosen layers from sides of pans using a narrow metal
spatula; turn out onto wire racks. Peel off wax paper; let cool.

Place 1 cake layer on a plate; spread with 1/2 cup Chocolate Frosting. Top with
other cake layer; spread remaining frosting over cake.

____________________

To Make Chocolate Frosting

Beat cheese and milk at high speed of a mixer until creamy. Add melted chocolate,
and beat until well-blended.

Combine sugar and cocoa; gradually add sugar mixture to cheese mixture, beating at
low speed until well-blended. Add vanilla; beat well for 1 minute until very
creamy

Yield: 1 3/4 cups


Source:
"Cooking Light, April 1997, p.208"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:35"

- - - - - - - - - - - - - - - - - - -

Per serving: 310 Calories (kcal); 8g Total Fat; (22% calories from fat); 5g
Protein; 56g Carbohydrate; 17mg Cholesterol; 192mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat;
3 Other Carbohydrates

NOTES : You don't want to make this frosting ahead of time because it will dry
out.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 2130706543 0 0 0 0 0 0 0

* Exported from MasterCook *

Coquilles St. Jacques

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fish And Shellfish Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup all-purpose flour
1 1/2 pounds sea scallops
2 tablespoons margarine
1/3 cup finely chopped onion
2 tablespoons minced shallots
1 garlic clove -- minced
3/4 cup dry white wine
1/8 teaspoon salt
1/8 teaspoon dried thyme
1/8 teaspoon ground white pepper
1 bay leaf
1/4 cup shredded Swiss cheese (1 ounce)

Place flour in a zip-top plastic bag; add scallops. Seal and shake to coat. Remove
scallops from bag, shaking off excess flour; set aside.

Melt margarine in a large nonstick skillet over medium heat. Add onion, and saut�
3 minutes or until lightly browned. Add shallots and garlic, and saut� 1 minute.
Add scallops, wine, and next 4 ingredients (wine through bay leaf). Cover, reduce
heat, and simmer 4 minutes. Uncover and bring to a boil, and cook 1 minute.
Discard bay leaf. Divide scallop mixture evenly among 4 individual gratin dishes.
Top each with 1 tablespoon cheese; broil 30 seconds or until cheese melts. Serve
immediately.

Source:
"Cooking Light, January/February 1997, p.91"
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -

Per serving: 300 Calories (kcal); 9g Total Fat; (28% calories from fat); 35g
Protein; 19g Carbohydrate; 63mg Cholesterol; 435mg Sodium
Food Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat;
0 Other Carbohydrates

NOTES : Substitute 3/4 cup low-salt chicken broth for wine, if desired.

Although it's not a New England recipe, you can't have scallops without the
classic Coquilles St. Jacques.
Nutr. Assoc. : 0 4861 0 0 0 0 20115 0 0 0 0 1466

* Exported from MasterCook *

Coriander-Rubbed Tenderloin Crostini

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : April '97 Beef

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (18-ounce) beef tenderloin steak
2 tablespoons coarsely chopped green onions
2 tablespoons mirin (sweet rice wine)
2 tablespoons low-sodium soy sauce
2 teaspoons chopped peeled fresh ginger
1 garlic clove -- minced
1/4 cup ground coriander
1/4 cup coarsely ground pepper
Cooking spray
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil
1/4 cup minced fresh cilantro
1 tablespoon balsamic vinegar
1 tablespoon extra-virgin olive oil
1 teaspoon low-sodium soy sauce
1 teaspoon coarsely ground pepper
1 garlic clove -- minced
24 slices (1/4-inch-thick) plum tomato
12 slices (1-inch-thick) diagonally cut Italian
bread (about 1 ounce) -- toasted
Miso Mustard Sauce

MISO MUSTARD SAUCE


1 cup plain fat-free yogurt
1/4 cup miso (soybean paste)
1 tablespoon wasabi powder (dried Japanese horseradish)
1 tablespoon Dijon mustard

Trim fat from beef. Combine tenderloin, green onions, and next 4 ingredients
(green onions through garlic) in a large zip-top plastic bag; seal. Marinate in
refrigerator 3 hours, turning occasionally.
Preheat oven to 450�.

Combine coriander and 1/4 cup pepper in a small bowl; set aside. Remove tenderloin
from bag; pat dry with a paper towel. Discard marinade. Rub coriander mixture
evenly over tenderloin. Place tenderloin on a broiler pan coated with cooking
spray. Insert meat thermometer into thickest portion of tenderloin. Bake at 450�
for 20 minutes or until thermometer registers 145� (medium-rare) to 160� (medium).
Place tenderloin on a platter; cover with foil. Let stand 10 minutes. Slice
tenderloin diagonally across grain into 12 slices; set aside.

Combine parsley and next 7 ingredients (parsley through garlic) in a large bowl.
Add tomato slices; toss gently to coat. Place 2 tomato slices on toast; top with 1
slice of tenderloin and 1 tablespoon Miso Mustard Sauce.

Serving Size: 1 ounce beef, 1 slice of bread, 2 tomato slices, and 1 tablespoon
Miso Mustard Sauce

____________________

To Make Miso Mustard Sauce

Combine all ingredients in a small bowl, and stir. Serve sauce with the Coriander-
Rubbed Tenderloin Crostini.

Yield: 1 1/2 cups

Source:
"Cooking Light, April 1997, p.137"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:20"

- - - - - - - - - - - - - - - - - - -

Per serving: 189 Calories (kcal); 5g Total Fat; (24% calories from fat); 14g
Protein; 21g Carbohydrate; 25mg Cholesterol; 540mg Sodium
Food Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 1661 2665 4734 0 26051 0 0 0 5443 0 0 0 0 0 0 0 0 26369 594


2130706543 0 20159 905 0 0

* Exported from MasterCook *

Corn Bread Dressing

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : April '97 Side Dish

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 hard-cooked large eggs
McPherson Corn Bread (below)
1 (12-ounce) can refrigerated fluffy buttermilk biscuits
1 1/2 teaspoons rubbed sage
1/2 teaspoon pepper
5 cups low-salt chicken broth
2/3 cup chopped celery
2/3 cup chopped onion
2 large egg whites -- lightly beaten
Cooking spray

MCPHERSON CORN BREAD


1 cup yellow cornmeal
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
1 1/4 cups skim milk
2 large egg whites -- lightly beaten
Cooking spray

Slice hard-cooked eggs in half lengthwise; carefully remove yolks. Chop egg
whites; set aside. Reserve yolks for another use.

Crumble McPherson Corn Bread; set aside. Bake biscuits according to package
directions; let cool. Tear 8 biscuits into small pieces; reserve remaining 2
biscuits for another use. Combine chopped egg whites, crumbled corn bread, torn
biscuits, sage, and pepper in a large bowl, and set aside.

Bring broth to a boil in a saucepan. Add celery and onion. Reduce heat; simmer,
uncovered, 5 minutes. Add broth mixture to corn bread mixture; stir well. Add
beaten egg whites; stir well. Spoon mixture into a 2-quart casserole coated with
cooking spray. Bake, uncovered, at 400� for 45 minutes.

Serving Size: 1/2 cup

____________________

To Make McPherson Corn Bread

Combine first 4 ingredients in a bowl; stir well. Combine milk and egg whites, and
add to flour mixture, stirring just until moist.

Pour batter into a 9-inch square baking pan coated with cooking spray. Bake at
400� for 20 minutes or until a wooden pick inserted in center comes out clean.
Remove from pan; let cool completely on a wire rack.

Serving Size: 1 [3 � 2 1/4-inch] piece

Source:
"Cooking Light, April 1997, p.172"
Copyright:
"� Cooking Light"
Yield:
"6 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 135 Calories (kcal); 2g Total Fat; (14% calories from fat); 11g
Protein; 22g Carbohydrate; 33mg Cholesterol; 304mg Sodium
Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

NOTES : We love the combination of biscuits and corn bread in this dressing from
Deborah McPherson of Odessa, Texas. We've since used it in developing other
dressing recipes.
Nutr. Assoc. : 3218 2130706543 228 1302 1091 0 0 0 0 0 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Corn-and-Wild Rice Salad

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Grains June '97
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 cups uncooked wild rice blend (such as Lundberg
Farms)
2 cups fresh corn kernels (about 4 ears)
1 cup finely chopped celery
3/4 cup shredded carrot
3/4 cup dried cranberries or Craisins (about
3-ounces)
2/3 cup sunflower seeds -- toasted
OR
2/3 cup unsalted pumpkinseed kernels -- toasted
1/2 cup finely chopped red onion
1/4 cup raspberry vinegar
1 tablespoon olive oil
1 tablespoon low-sodium soy sauce
1 teaspoon grated orange peel
1/2 teaspoon pepper

Cook rice according to package directions; omit salt and fat. Set aside; cool.

Combine rice, corn, and remaining ingredients in a bowl; stir well. Cover and
chill.

Serving Size: 1 cup

Source:
"Cooking Light, June 1997, p.157"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 226 Calories (kcal); 7g Total Fat; (24% calories from fat); 9g
Protein; 37g Carbohydrate; 0mg Cholesterol; 96mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 1651 3357 0 4921 26507 0 0 2130706543 20034 0 3924 0 0 0


* Exported from MasterCook *

Corned Beef-Cabbage Pizza

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Beef March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (10-ounce) can refrigerated pizza crust dough
Cooking spray
2 ounces thinly sliced lean deli corned beef
1 (10-ounce) bag angel hair slaw
1/4 teaspoon salt
1/8 teaspoon pepper
3/4 cup fat-free traditional pasta sauce
1/2 cup (2-ounces) finely shredded part-skim
Mozzarella
1/4 cup grated Parmesan cheese

Preheat oven to 425�.

Unroll dough; pat dough into bottom and 1/2 inch up sides of a 13 � 9-inch baking
dish coated with cooking spray. Bake at 425� for 7 minutes or until crust begins
to brown. Remove from oven; set aside.

Cut corned beef crosswise into thin strips; set aside.

Coat a large nonstick skillet with cooking spray; place over medium heat until
hot. Add slaw, salt, and pepper; saut� 7 minutes or until wilted. Set aside.

Spread sauce over pizza crust; spread slaw mixture over sauce. Top with corned
beef; sprinkle with cheeses. Bake at 425� for 14 minutes or until crust is golden.
Serve immediately.

Source:
"Cooking Light, March 1997, p.152"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 293 Calories (kcal); 9g Total Fat; (28% calories from fat); 15g
Protein; 38g Carbohydrate; 25mg Cholesterol; 696mg Sodium
Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 4519 0 26610 2415 0 0 896 921 0

* Exported from MasterCook *

Cottage Cheese-and-Noodle Pudding


Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : April '97 Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
5 cups cooked egg noodles
2 cups 1% low-fat cottage cheese
1/2 cup packed brown sugar
1 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
1/4 teaspoon pepper
1 (8-ounce) carton vanilla low-fat yogurt
4 ounces Neufch�tel cheese -- cut into small pieces
2 large egg whites -- lightly beaten
2 large eggs -- lightly beaten
Cooking spray

Preheat oven to 375�.

Combine first 11 ingredients in a large bowl. Pour noodle mixture into a 13 � 9-


inch baking dish coated with cooking spray.

Cover; bake at 375� for 45 minutes or until almost set. Uncover, and bake an
additional 10 minutes or until lightly browned. Serve warm or at room temperature.

Description:
"A slimmed-down version of a traditional noodle kugel, this pudding
can be served for brunch."
Source:
"Cooking Light, April 1997, p.183"
Copyright:
"� Cooking Light"
Yield:
"4 cups"
T(Cooking Time):
"0:45"

- - - - - - - - - - - - - - - - - - -

Per serving: 300 Calories (kcal); 7g Total Fat; (19% calories from fat); 17g
Protein; 43g Carbohydrate; 94mg Cholesterol; 614mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat;
1 Other Carbohydrates

Nutr. Assoc. : 0 4047 0 0 0 0 0 4243 0 0 0 5443

* Exported from MasterCook *

Country-French Vegetable Soup

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Nov/ Dec '97 Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons olive oil
2 cups chopped green cabbage
1 cup chopped onion
1 cup sliced carrot (1/2-inch-thick)
1 cup sliced celery
1 cup diced red potato
1 teaspoon caraway seeds
1 cup water
4 cups Fresh Vegetable Broth -- (see recipe)
OR
2 (14 1/2-ounce) cans vegetable broth
1 cup drained canned chickpeas (garbanzo beans)
2 tablespoons minced fresh parsley
2 teaspoons chopped fresh dill
OR
1/2 teaspoon dried dill
1/2 teaspoon pepper

Heat oil in a Dutch oven over medium-high heat until hot. Add cabbage and next 5
ingredients (cabbage through caraway seeds); saut� 2 minutes. Add water and broth;
bring to a boil. Reduce heat; cover and simmer 30 minutes. Add chickpeas, parsley,
dill, and pepper; cook until thoroughly heated.

Serving Size: 1 3/4 cups

Source:
"Cooking Light, November/December 1997, p.180"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 234 Calories (kcal); 4g Total Fat; (16% calories from fat); 7g
Protein; 45g Carbohydrate; 0mg Cholesterol; 1288mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 0 4920 0 20024 0 4716 252 0 2130706543 0 5846 2603 0


2130706543 0 0 0

* Exported from MasterCook *

Fresh Vegetable Broth

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Nov/ Dec '97 Soups/Stews/Chowders
Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 cups chopped onion
2 cups chopped carrot
2 cups chopped celery
2 cups chopped parsnip
1 cup chopped leek
12 black peppercorns
4 unpeeled garlic cloves
3 bay leaves
1 basil sprig
1 thyme sprig
1 rosemary sprig
1 parsley sprig
5 quarts cold water
1 teaspoon salt

Combine all ingredients except salt in an 8-quart stockpot. Bring to a boil;


reduce heat, and simmer, uncovered, for 3 hours. Strain mixture through a
cheesecloth-lined colander into a large bowl, pressing vegetables with the back of
a spoon to remove as much liquid as possible; discard solids. Stir in salt.

Serving Size: 1 cup

Source:
"Cooking Light, November/December 1997, p.180"
Copyright:
"� Cooking Light"
Yield:
"12 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 51 Calories (kcal); trace Total Fat; (4% calories from fat); 1g
Protein; 12g Carbohydrate; 0mg Cholesterol; 220mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

NOTES : Store broth in refrigerator in an airtight container for up to 1 week.


Pour 2 cups broth into freezer-safe containers; freeze for up to 3 months.
Nutr. Assoc. : 0 20022 0 0 3891 0 620 0 3333 3413 4784 20143 0 0

* Exported from MasterCook *

Couscous Salad

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : July '97 Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup uncooked couscous
1/4 cup red wine vinegar
2 tablespoons olive oil
1 tablespoon Dijon mustard
1/2 teaspoon dried parsley flakes
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon sugar
1/8 teaspoon garlic powder
1 1/2 cups chopped green bell pepper
1 1/4 cups chopped peeled cucumber
1 cup chopped onion
1/4 cup raisins
1 (11-ounce) can extra-sweet whole-kernel corn -- drained
1 (6-ounce) can albacore tuna in water -- drained and flaked

Bring 1/2 cup water to a boil in a medium saucepan; stir in couscous. Remove from
heat; cover and let stand 5 minutes. Fluff with a fork. Spoon into a bowl; cover
and chill.

Combine vinegar and next 7 ingredients (vinegar through garlic powder) in a large
bowl; stir well with a whisk. Add couscous, bell pepper, and remaining
ingredients, tossing well. Cover and chill.

Serving Size: 1 cup

Source:
"Cooking Light, July 1997, p.122"
Copyright:
"� Cooking Light"
Yield:
"7 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 166 Calories (kcal); 5g Total Fat; (25% calories from fat); 9g
Protein; 23g Carbohydrate; 10mg Cholesterol; 297mg Sodium
Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 Fat; 0
Other Carbohydrates

NOTES : "While visiting my husband's family in Paris, I asked my mother-in-law to


prepare some authentic French recipes. I enjoyed this recipe in particular because
it was naturally light. We love to take it on our summer picnics."
�Sue Costa, Peoria, Ill.
Nutr. Assoc. : 449 5458 0 0 3135 0 0 0 0 0 3010 0 4680 26006 10

* Exported from MasterCook *

Couscous-and-Feta Cakes

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : April '97 Pasta
Vegetarian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/2 cups water
1 cup uncooked couscous
4 teaspoons olive oil -- divided
1 cup minced red onion
1 cup minced red bell pepper
1/2 cup minced green bell pepper
2 garlic cloves -- minced
1 (4-ounce) package crumbled Feta cheese
1/2 cup all-purpose flour
1/2 cup egg substitute
2 tablespoons minced fresh parsley
1/4 teaspoon salt
1/4 teaspoon white pepper

Bring water to a boil in a small saucepan; stir in couscous. Remove from heat;
cover and let stand 10 minutes. Fluff with a fork. Place 1 teaspoon oil in an
electric skillet; heat to 375�. Add onion, bell peppers, and garlic; saut� 5
minutes. Combine couscous, onion mixture, cheese, and remaining ingredients in a
large bowl; stir well.

Place 1/2 teaspoon oil in skillet; heat to 375�. Place 1/3 cup couscous mixture
for each of 4 portions into skillet, shaping each portion into a 3-inch cake in
the skillet. Cook 6 minutes or until golden brown, turning cakes carefully after 3
minutes. Remove cakes and keep warm. Repeat procedure with remaining oil and
couscous mixture.

Serving Size: 2 cakes

Source:
"Cooking Light, April 1997, p.186"
Copyright:
"� Cooking Light"
Yield:
"24 cakes"

- - - - - - - - - - - - - - - - - - -

Per serving: 137 Calories (kcal); 5g Total Fat; (31% calories from fat); 5g
Protein; 18g Carbohydrate; 9mg Cholesterol; 174mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 449 0 0 0 20166 0 0 0 0 0 0 0

* Exported from MasterCook *

Crab Risotto

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Fish And Shellfish Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups low-salt chicken broth
3/4 cup water
1 teaspoon olive oil
3 tablespoons finely chopped onion
3/4 cup uncooked Arborio or other short-grain rice
3 tablespoons dry white wine
8 ounces lump crabmeat -- drained and shell pieces removed
3 tablespoons minced fresh parsley
1/2 teaspoon dried basil
2 tablespoons grated Parmesan cheese

Combine broth and water in a saucepan (do not boil). Keep warm over low heat.

Heat oil in a medium saucepan over medium-high heat. Add onion; saut� 2 minutes.
Add rice; reduce heat to medium and cook 3 minutes, stirring constantly. Stir in
wine; cook until the liquid is nearly absorbed, stirring constantly. Add broth
mixture, 1/2 cup at a time, stirring constantly; cook until each portion of broth
is absorbed before adding the next (about 20 minutes). Stir in crabmeat, parsley,
and basil; cook 2 minutes or until thoroughly heated, stirring constantly. Spoon
onto plates; sprinkle with cheese.

Serving Size: 1 1/2 cups risotto and 1 tablespoon cheese

Description:
"Serve this dish immediately as you would any risotto."
Source:
"Cooking Light, November/December 1997, p.202"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 445 Calories (kcal); 8g Total Fat; (14% calories from fat); 39g
Protein; 59g Carbohydrate; 92mg Cholesterol; 485mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2
Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 2081 0 0 0 0 3562

* Exported from MasterCook *

Crab-Stuffed Poblano Chiles with Mango Salsa

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fish And Shellfish Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup chopped peeled mango
1/3 cup chopped red bell pepper
2 tablespoons chopped fresh cilantro
1 tablespoon balsamic vinegar
OR
1 tablespoon white wine vinegar
3 tablespoons grated fresh Romano cheese -- divided
OR
3 tablespoons grated fresh Parmesan cheese -- divided
1 teaspoon dried oregano
1 teaspoon Dijon mustard
1/8 teaspoon pepper
1 (15-ounce) carton fat-free Ricotta cheese
1 (14-ounce) can quartered artichoke hearts -- drained
1 (6-ounce) can lump crabmeat -- drained
4 poblano chiles -- halved lengthwise and seeded
Cilantro sprigs (optional)

Combine first 4 ingredients in a small bowl; stir well. Cover and chill. Preheat
oven to 350�.

Combine 2 tablespoons Romano cheese, oregano, mustard, pepper, and ricotta cheese
in a food processor, and process until smooth. Spoon into a bowl, and stir in
artichokes and crabmeat.

Divide mixture evenly among the chile halves, and sprinkle with 1 tablespoon
Romano cheese. Place stuffed chiles on a baking sheet, and bake at 350� for 30
minutes or until lightly browned. Serve chiles with mango salsa, and garnish with
cilantro sprigs, if desired.

Serving Size: 2 chile halves and 1/3 cup salsa

Source:
"Cooking Light, October 1997, p.99"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 238 Calories (kcal); 2g Total Fat; (7% calories from fat); 30g
Protein; 30g Carbohydrate; 53mg Cholesterol; 516mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 3 Vegetable; 1/2 Fruit; 0 Fat; 0
Other Carbohydrates

NOTES : Substitute 4 red or green bell peppers for poblano chiles, if desired.
Nutr. Assoc. : 4088 0 0 0 0 2130706543 2130706543 0 0 0 0 0 0 42 0 4532
383

* Exported from MasterCook *

Crab-Stuffed Portobellos

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Appetizers Fish And Shellfish
Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 portobello mushrooms (4-inch)
1 (8-ounce) block fat-free cream cheese -- softened
1/2 cup finely chopped green onions
1/4 cup light mayonnaise
1 teaspoon lemon juice
1/2 teaspoon Old Bay seasoning
Dash ground red pepper
1 pound crabmeat -- shell pieces removed
1 cup quartered cherry tomatoes (about 12)
1/2 cup (2 ounces) shredded reduced-fat,
reduced-sodium Swiss cheese (such as
Alpine Lace)
1/2 cup dry breadcrumbs

Preheat oven to 425�.

Remove brown gills from the undersides of mushrooms using a spoon; discard gills.
Remove and discard stems. Set mushroom caps aside.

Beat cream cheese at medium speed of a mixer until smooth. Add green onions and
the next 4 ingredients (green onions through pepper); beat well. Stir in crabmeat,
tomatoes, and cheese. Spoon mixture evenly into mushroom caps; sprinkle each cap
with 1 tablespoon breadcrumbs, and place on a baking sheet. Bake at 425� for 15
minutes or until tops are lightly browned.

Serving Size: 1 stuffed mushroom

Source:
"Cooking Light, September 1997, p.112"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 178 Calories (kcal); 4g Total Fat; (18% calories from fat); 21g
Protein; 17g Carbohydrate; 52mg Cholesterol; 448mg Sodium
Food Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Serving Ideas : Serve as an appetizer or as a light lunch on a bed of gourmet


salad greens.

Nutr. Assoc. : 5943 0 0 0 0 5701 0 0 2557 4058 0

* Exported from MasterCook *

Cranberry Corn Bread

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Breads March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 teaspoons vegetable oil -- divided
1 cup finely chopped onion
3/4 cup dried cranberries
1 1/4 cups yellow cornmeal
3/4 cup all-purpose flour
1 tablespoon sugar
2 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/2 cups low-fat buttermilk
1 1/2 tablespoons margarine -- melted
1 large egg -- lightly beaten
1 large egg white -- lightly beaten

Preheat oven to 425�.

Heat 1/2 teaspoon oil in a 9-inch cast-iron skillet over medium-high heat. Add
onion; saut� 5 minutes. Place onion in a bowl. Stir in cranberries; set aside.

Coat bottom and sides of skillet with 1 teaspoon oil. Place in oven for 5 minutes.

Combine cornmeal and next 5 ingredients (cornmeal through salt) in a bowl. Combine
onion mixture, buttermilk, margarine, egg, and egg white; stir well with a whisk.
Add to cornmeal mixture; stir just until cornmeal mixture is moist. Pour batter
into preheated skillet. Bake at 425� for 25 minutes or until a wooden pick
inserted in center comes out clean.

Serving Size: 1 wedge

Source:
"Cooking Light, March 1997, p.145"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:25"

- - - - - - - - - - - - - - - - - - -

Per serving: 153 Calories (kcal); 4g Total Fat; (20% calories from fat); 5g
Protein; 25g Carbohydrate; 20mg Cholesterol; 361mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 26507 0 0 0 0 0 0 25045 0 0 0

* Exported from MasterCook *

Cranberry Ice

Recipe By :Katherine B. Holden, Murfreesboro, Tenn.


Serving Size : 20 Preparation Time :0:00
Categories : Desserts Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 cups water
4 cups fresh cranberries
3 cups sugar

Combine all ingredients in a Dutch oven; bring to a boil. Reduce heat, and cook 15
minutes or until all cranberries pop. Strain cranberry mixture through a fine
sieve over a bowl, discarding solids. Cover and chill.

Pour the cranberry mixture into the freezer can of an ice-cream freezer, and
freeze according to manufacturer's instructions. Spoon cranberry ice into a
freezer-safe container; cover and freeze 1 hour or until ready to serve.
Serving Size: 1/2 cup

Source:
"Cooking Light, November/December 1997, p.166"
Copyright:
"� Cooking Light"
Yield:
"10 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 125 Calories (kcal); trace Total Fat; (0% calories from fat); trace
Protein; 32g Carbohydrate; 0mg Cholesterol; 3mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 2 Other
Carbohydrates

NOTES : "This recipe comes from a community cookbook printed in 1914 and has been
a part of my Thanksgiving and Christmas dinners for many years. We eat this sorbet
instead of the traditional cranberry sauce. My grandchildren just love it."
�Katherine B. Holden, Murfreesboro, Tenn.
Nutr. Assoc. : 0 2928 0

* Exported from MasterCook *

Cranberry-and-Apricot Glazed Sweet Potatoes

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Nov/ Dec '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup water -- divided
1 2/3 cups chopped dried apricots (about 8 ounces)
3/4 cup dried cranberries (about 3 ounces)
OR
3/4 cup sweetened dried cranberries (such as
Craisins)
1 (12-ounce) can apricot nectar
1 teaspoon grated orange rind
1/4 cup orange juice
2 tablespoons stick margarine -- melted
11 cups (1/4-inch-thick) sliced peeled sweet
potato (about 4 pounds)
Cooking spray
1/2 cup packed brown sugar -- divided

Combine 1/2 cup water, chopped apricots, cranberries, and nectar in a medium
saucepan. Bring to a boil; cook 2 minutes. Remove from heat, and let stand,
covered, 20 minutes. Drain apricot mixture in a colander over a bowl, reserving
apricot mixture and cooking liquid. Add rind, orange juice, and margarine to
cooking liquid; set aside.

Combine the sweet potato and 1/4 cup water in a 3-quart casserole. Cover with
casserole lid; microwave at HIGH 18 minutes or until tender, stirring after 9
minutes. Drain well; set aside.
Preheat oven to 350�.

Arrange half of sweet potatoes in a 3-quart casserole coated with cooking spray;
top with half of apricot mixture and 1/4 cup sugar. Repeat procedure with
remaining sweet potato, apricot mixture, and 1/4 cup sugar. Pour reserved cooking
liquid over sweet potato mixture. Bake, uncovered, at 350� for 30 minutes or until
bubbly.

Serving Size: 2/3 cup

Source:
"Cooking Light, November/December 1997, p.262"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 241 Calories (kcal); 2g Total Fat; (8% calories from fat); 3g
Protein; 54g Carbohydrate; 0mg Cholesterol; 45mg Sodium
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 0 26024 26507 0 2130706543 0 0 0 0 5212 2130706543 0

* Exported from MasterCook *

Cranberry-Apple Tart

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup sugar
2 tablespoons all-purpose flour
1 teaspoon grated orange rind
1/8 teaspoon ground cinnamon
1/3 cup water
4 cups diced Golden Delicious apple
1 1/2 cups fresh or frozen cranberries
1 1/2 cups all-purpose flour -- divided
7 1/2 tablespoons ice water
1 1/2 teaspoons sugar
1/2 teaspoon salt
4 1/2 tablespoons vegetable shortening
Cooking spray

Preheat oven to 425�.

Combine first 5 ingredients in a large saucepan. Stir in diced apple and


cranberries; bring to a boil. Reduce heat, and simmer 15 minutes or until
cranberries pop; stir occasionally. Remove from heat; cool.
Combine 1/4 cup flour and ice water, stirring with a whisk until well-blended; set
aside. Combine 1 1/4 cups flour, 1 1/2 teaspoons sugar, and salt in a bowl; cut in
shortening with a pastry blender or 2 knives until mixture resembles coarse meal.
Add ice water mixture; mix with a fork until flour mixture is moist. Gently press
two-thirds of flour mixture into a 4-inch circle on heavy-duty plastic wrap; cover
with additional plastic wrap. Repeat procedure with remaining flour mixture. Roll
larger portion of dough, still covered, into an 11-inch circle. Roll smaller
portion of dough, still covered, into a 9-inch circle. Chill both portions of
dough 10 minutes or until plastic can be easily removed. Working with larger
portion of dough, remove top sheet of plastic; fit dough, uncovered side down,
into a 9-inch round removable-bottom tart pan coated with cooking spray. Remove
bottom sheet of plastic. Fold edges of pastry under; press up sides of pan. Spoon
cranberry mixture into crust; set aside.

Working with the smaller portion of dough, remove top sheet of plastic. Cut dough
into 1/2-inch strips. Gently remove dough strips from bottom sheet of plastic;
arrange in a lattice design over cranberry mixture. Seal dough strips to edge of
crust. Place tart on a baking sheet.

Bake at 425� for 40 minutes or until crust is browned and filling is bubbly. Cool
on a wire rack.

Description:
"Native Americans introduced Pilgrims to the cranberry. Colonial cooks
paired the tart find with apples to make what has become a familiar
fall pie."
Source:
"Cooking Light, September 1997, p.90"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 290 Calories (kcal); 8g Total Fat; (23% calories from fat); 3g
Protein; 53g Carbohydrate; 0mg Cholesterol; 137mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2
Fat; 1 1/2 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 3531 2928 0 0 0 0 0 0

* Exported from MasterCook *

Cranberry-Citrus Muffins

Recipe By :
Serving Size : 18 Preparation Time :0:00
Categories : Breads Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/2 cups all-purpose flour
1 1/2 cups fresh or frozen cranberries
1 cup granulated sugar
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
3/4 cup 2% low-fat milk
1/3 cup light Ricotta cheese
1 tablespoon grated orange rind
1/2 cup orange juice
1 tablespoon grated lemon rind
2 tablespoons vegetable oil
1 tablespoon vanilla extract
2 large egg whites
1 large egg
Cooking spray
6 tablespoons turbinado or granulated sugar

Preheat oven to 400�.

Combine first 6 ingredients in a medium bowl; make a well in center of mixture.


Combine milk and next 8 ingredients (milk through egg); stir well with a whisk.
Add to flour mixture, stirring just until moist. Spoon batter into 18 muffin cups
coated with cooking spray. Sprinkle turbinado sugar evenly over batter.

Bake at 400� for 18 minutes or until done. Remove from pans immediately, and cool
on a wire rack.

Serving Size: 1 muffin

Source:
"Cooking Light, September 1997, p.158"
Copyright:
"� Cooking Light"
Yield:
"1 1/2 Dozen"

- - - - - - - - - - - - - - - - - - -

Per serving: 163 Calories (kcal); 3g Total Fat; (13% calories from fat); 3g
Protein; 32g Carbohydrate; 13mg Cholesterol; 231mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
Other Carbohydrates

NOTES : Turbinado sugar, with its coarse texture and mild molasses flavor, helps
make the topping for these muffins extra-special. But granulated sugar also works
well.
Nutr. Assoc. : 0 2928 0 0 0 0 0 1267 0 0 0 0 0 3231 0 0 1440

* Exported from MasterCook *

Cranberry-Maple Butter

Recipe By :
Serving Size : 28 Preparation Time :0:00
Categories : Oct '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup water
1 (12-ounce) bag fresh or frozen cranberries
1/2 cup maple syrup
6 tablespoons brown sugar
1/2 teaspoon ground cinnamon
1/2 teaspoon vanilla extract

Combine the water and cranberries in a large saucepan or Dutch oven. Bring to a
boil; cover, reduce heat, and simmer for 5 minutes or until cranberries pop.

Place cranberry mixture in a blender or food processor, and process until smooth.

Combine cranberry mixture, maple syrup, sugar, and cinnamon in pan; bring to a
boil. Reduce heat; simmer, uncovered, 25 minutes or until mixture is thick,
stirring frequently. Stir in vanilla. Cool. Store in an airtight container in the
refrigerator up to 2 months.

Serving Size: 1 tablespoon

Source:
"Cooking Light, October 1997, p.184"
Copyright:
"� Cooking Light"
Yield:
"1 3/4 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 28 Calories (kcal); trace Total Fat; (1% calories from fat); trace
Protein; 7g Carbohydrate; 0mg Cholesterol; 2mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 0 2928 0 0 0 0

* Exported from MasterCook *

Cranberry-Poached Pears

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Desserts Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 large pears (about 2 pounds)
2 cups cranberry juice cocktail
1/4 cup firmly packed brown sugar
1 teaspoon whole cloves
1 (3-inch) cinnamon stick
3 tablespoons low-fat sour cream

Peel and core pears. Cut each pear in half lengthwise; set aside. Combine juice,
brown sugar, cloves, and cinnamon in a large non-aluminum saucepan; bring to a
boil. Place pears, cut sides up, in a single layer in pan; cover, reduce heat, and
simmer 8 minutes or until pears are tender. Remove from heat. Let stand, covered,
20 minutes. Remove pears with a slotted spoon, and place in a shallow dish. Cover
and chill.

Bring juice mixture to a boil; cook 5 minutes or until reduced to 1 cup. Strain
juice mixture through a sieve into a small bowl; cover and chill. Discard spices.

Arrange 1 pear half, cut side up, on each of 6 dessert plates. Drizzle 2 1/2
tablespoons juice mixture over each pear half; top each with 1 1/2 teaspoons sour
cream.

Source:
"Cooking Light, January/February 1997, p.144"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 142 Calories (kcal); 1g Total Fat; (5% calories from fat); 1g
Protein; 35g Carbohydrate; 1mg Cholesterol; 15mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1/2
Other Carbohydrates

NOTES : A melon baller can be used to core the pears.


Nutr. Assoc. : 4410 0 0 0 0 0

* Exported from MasterCook *

Cranberry-Port Relish

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Nov/ Dec '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Rind of one medium orange
2 cups port or other sweet red wine
1 bay leaf
3 whole cloves
1/2 cup sugar
1 (12-ounce) bag fresh or frozen cranberries

Carefully remove rind from orange using a vegetable peeler, making sure not to get
any of the white pithy part of the rind. Combine orange rind, port, bay leaf, and
cloves in a medium saucepan. Bring to a simmer over medium heat; cook 20 minutes
or until reduced to 1 cup. Strain mixture through a sieve over a bowl; discard
solids. Return mixture to saucepan; stir in sugar. Add cranberries; cook over
medium heat 10 minutes or until cranberries pop, stirring occasionally. Spoon into
a bowl; cool.

Serving Size: 1/4 cup

Source:
"Cooking Light, November/December 1997, p.119"
Copyright:
"� Cooking Light"
Yield:
"2 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 170 Calories (kcal); 1g Total Fat; (4% calories from fat); trace
Protein; 26g Carbohydrate; 0mg Cholesterol; 9mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1
Other Carbohydrates

Nutr. Assoc. : 0 4594 0 5563 0 20039

* Exported from MasterCook *

Creamed Cod with Mushrooms and Shrimp

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Fish And Shellfish March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
B�chamel Sauce (see recipe)
2 pounds cod fillets
Cooking spray
1/2 cup minced shallots
1/4 cup dry white wine
1/4 teaspoon salt
1/8 teaspoon pepper
2 cups sliced mushrooms
1/2 cup bottled clam juice
2 tablespoons fresh lemon juice
12 large shrimp -- peeled and deveined (about 1/2 pound)
1/4 cup dry breadcrumbs
1 teaspoon margarine -- melted

Preheat the oven to 350�. Prepare B�chamel Sauce; keep warm.

Place fish in a 13 � 9-inch baking dish coated with cooking spray. Sprinkle with
shallots, wine, salt, and pepper; cover loosely with foil. Bake at 350� for 25
minutes. Let fish cool to room temperature. Remove fish from dish into a bowl,
reserving cooking liquid. Shred fish with 2 forks; set aside. Strain cooking
liquid through a sieve into a bowl; discard solids.

Combine the cooking liquid, mushrooms, clam juice, and lemon juice in a large
nonstick skillet. Cover and cook over medium-high heat for 3 minutes or until
mushrooms are tender. Stir mushroom mixture and fish into B�chamel Sauce; pour
b�chamel mixture into six gratin dishes coated with cooking spray. Place shrimp on
b�chamel mixture, and sprinkle with breadcrumbs. Drizzle with margarine. Broil on
second shelf 5 minutes or until shrimp are done.

Serving Size: 1 cup

Source:
"Cooking Light, March 1997, p.186"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 292 Calories (kcal); 7g Total Fat; (23% calories from fat); 35g
Protein; 19g Carbohydrate; 90mg Cholesterol; 498mg Sodium
Food Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 2748 0 20224 0 0 0 0 0 0 1374 0 0

* Exported from MasterCook *

B�chamel Sauce

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : March '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/2 cups 1% low-fat milk
8 black peppercorns
1 slice (1/2-inch-thick) onion
1 bay leaf
2 tablespoons stick margarine
1/4 cup all-purpose flour
1/4 teaspoon salt
1/8 teaspoon ground white pepper
Dash ground nutmeg

Combine first 4 ingredients in a heavy saucepan; cook over medium-high heat to


180� or until tiny bubbles form around edge (do not boil). Remove from heat.
Cover; let stand 10 minutes. Strain mixture through a sieve into a bowl; discard
solids. Set aside.

Melt margarine in saucepan over medium heat. Add flour, stirring with a whisk
until blended. Cook 1 minute, stirring constantly. Gradually add milk mixture;
cook over medium-low heat 5 minutes or until thick. Stir in salt, pepper, and
nutmeg.

Serving Size: 1/4 cup

Source:
"Cooking Light, March 1997, p.105"
Copyright:
"� Cooking Light"
Yield:
"2 1/4 cup"

- - - - - - - - - - - - - - - - - - -

Per serving: 64 Calories (kcal); 3g Total Fat; (45% calories from fat); 3g
Protein; 6g Carbohydrate; 3mg Cholesterol; 123mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 4437 26411 0 0 0 0 0 0

* Exported from MasterCook *

Creamed Scallops, Corn, and Tomatoes

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fish And Shellfish Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon margarine
1 cup sliced green onions
1 1/2 pounds bay scallops
2 tablespoons all-purpose flour
1 teaspoon dried basil
1/2 teaspoon salt
1/2 teaspoon dried thyme
Dash to 1/4 teaspoon ground red pepper
1 1/2 cups frozen whole-kernel corn -- thawed
1/2 cup whole milk
1 (14 1/2-ounce) can diced tomatoes -- drained

Melt margarine over medium-high heat in a large nonstick skillet. Add green onions
and scallops; saut� 3 minutes. Add flour, basil, salt, thyme, and red pepper,
stirring until blended. Stir in corn, milk, and tomatoes; bring to a boil, and
cook 2 minutes or until slightly thick, stirring constantly.

Serving Size: 1 1/4 cups

Source:
"Cooking Light, January/February 1997, p.159"
Copyright:
"� Cooking Light"
Yield:
"5 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 293 Calories (kcal); 6g Total Fat; (18% calories from fat); 33g
Protein; 28g Carbohydrate; 60mg Cholesterol; 604mg Sodium
Food Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 0 0 2161 0 0 0 0 3624 3450 0 0

* Exported from MasterCook *

Creamed-Spinach Gratin
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Nov/ Dec '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (10-ounce) bag fresh spinach
Cooking spray
2/3 cup chopped onion
1/4 cup tub-style light cream cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup (1/4-inch-thick) sliced tomato
1/4 cup dry breadcrumbs
2 tablespoons finely grated fresh Parmesan cheese

Preheat oven to 375�.

Remove large stems from spinach. Tear spinach into 1-inch pieces; place in a
colander. Rinse spinach under cold water; drain. Set aside.

Place a large Dutch oven coated with cooking spray over medium heat until hot. Add
onion; saut� 3 minutes. Add spinach; cover and cook 2 minutes or until spinach
wilts. Add cream cheese, oregano, salt, and pepper. Uncover and cook an additional
minute or until cream cheese melts. Spoon spinach mixture into a 1-quart gratin
dish or shallow casserole coated with cooking spray. Arrange tomato slices in a
single layer on top of spinach, and sprinkle with breadcrumbs and Parmesan cheese.
Bake at 375� for 30 minutes or until golden brown.

Serving Size: 1/2 cup

Description:
"Placing the creamed spinach in a casserole and topping it with sliced
tomatoes gives the dish a bright, festive touch of red and green."
Source:
"Cooking Light, November/December 1997, p.122"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 73 Calories (kcal); 3g Total Fat; (31% calories from fat); 4g
Protein; 9g Carbohydrate; 7mg Cholesterol; 253mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 0 3928 0 0 0 258 0 20086

* Exported from MasterCook *

Creamy Cauliflower Bake

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : Nov/ Dec '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups (1-inch) cubed French bread (about 3
[1-ounce] slices)
5 cups cauliflower florets
2 tablespoons reduced-calorie margarine -- divided
Olive oil-flavored cooking spray
2/3 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper
2 garlic cloves -- minced
3 tablespoons water
1/2 teaspoon salt
1/8 teaspoon white pepper

Preheat broiler. Place bread cubes in a food processor; pulse until finely ground.
Set aside.

Steam the cauliflower, covered, 13 minutes or until tender; set aside. Melt 1
tablespoon margarine in a medium nonstick skillet coated with cooking spray over
medium-high heat. Add onion, bell peppers, and garlic; saut� 5 minutes or until
tender. Combine the onion mixture, steamed cauliflower, 1 tablespoon margarine,
water, salt, and white pepper in food processor; process until smooth, scraping
sides of processor bowl occasionally.

Preheat oven to 375�.

Combine cauliflower mixture and 1 1/2 cups breadcrumbs, and spoon into a 1-quart
casserole dish coated with cooking spray. Sprinkle with 1/2 cup breadcrumbs. Bake
at 375� for 15 minutes or until thoroughly heated.

Serving Size: 1/2 cup

Description:
"This dish can be served as an alternative to mashed potatoes."
Source:
"Cooking Light, November/December 1997, p.122"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 79 Calories (kcal); 2g Total Fat; (24% calories from fat); 3g
Protein; 13g Carbohydrate; 0mg Cholesterol; 288mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 2337 2512 0 26015 0 0 0 620 0 0 0

* Exported from MasterCook *

Creamy Lima Bean Soup with Pasta


Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Nov/ Dec '97 Pasta
Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons olive oil
1 cup chopped onion
1 cup chopped carrot
3 garlic cloves -- minced
2 cups water
3 thyme sprigs
4 cups Fresh Vegetable Broth (see recipe)
OR
2 (14 1/2-ounce) cans vegetable broth
1 (16-ounce) package frozen baby lima beans
1/4 cup chopped fresh basil
1 tablespoon lemon juice
3/4 teaspoon lemon pepper
1 cup uncooked orecchiette pasta ("little ears"
pasta)
1/2 cup chopped bottled roasted red bell peppers

Heat olive oil in a Dutch oven over medium-high heat. Add onion, carrot, and
garlic; saut� 5 minutes. Add water, thyme, broth, and lima beans; bring to a boil.
Cover, reduce heat, and simmer 15 minutes. Stir in basil, lemon juice, and lemon
pepper. Place 3 cups soup in a blender; process until smooth. Return pur�ed
mixture to pan; bring to a boil. Add pasta; cook 15 minutes or until pasta is
tender. Stir in bell peppers.

Serving Size: 2 cups

Source:
"Cooking Light, November/December 1997, p.178"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 357 Calories (kcal); 4g Total Fat; (8% calories from fat); 14g
Protein; 69g Carbohydrate; 0mg Cholesterol; 413mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates

NOTES : Any smaller-type pasta such as ditalini will work in this soup.
Nutr. Assoc. : 0 0 20022 620 0 3414 0 0 2130706543 0 0 0 0 4363 576

* Exported from MasterCook *

Fresh Vegetable Broth

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Nov/ Dec '97 Soups/Stews/Chowders
Vegetables
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups chopped onion
2 cups chopped carrot
2 cups chopped celery
2 cups chopped parsnip
1 cup chopped leek
12 black peppercorns
4 unpeeled garlic cloves
3 bay leaves
1 basil sprig
1 thyme sprig
1 rosemary sprig
1 parsley sprig
5 quarts cold water
1 teaspoon salt

Combine all ingredients except salt in an 8-quart stockpot. Bring to a boil;


reduce heat, and simmer, uncovered, for 3 hours. Strain mixture through a
cheesecloth-lined colander into a large bowl, pressing vegetables with the back of
a spoon to remove as much liquid as possible; discard solids. Stir in salt.

Serving Size: 1 cup

Source:
"Cooking Light, November/December 1997, p.180"
Copyright:
"� Cooking Light"
Yield:
"12 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 51 Calories (kcal); trace Total Fat; (4% calories from fat); 1g
Protein; 12g Carbohydrate; 0mg Cholesterol; 220mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

NOTES : Store broth in refrigerator in an airtight container for up to 1 week.


Pour 2 cups broth into freezer-safe containers; freeze for up to 3 months.
Nutr. Assoc. : 0 20022 0 0 3891 0 620 0 3333 3413 4784 20143 0 0

* Exported from MasterCook *

Creamy Potato-Mushroom Soup

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Sept '97 Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 bacon slices
4 cups chopped cremini mushrooms
1/2 cup chopped shallots
3 1/2 cups cubed Yukon Gold or baking potato
1 (14 1/2-ounce) can fat-free chicken broth -- divided
2 cups 1% low-fat milk
2 tablespoons sherry
1/2 teaspoon salt
1/4 teaspoon pepper

Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from
skillet; crumble and set aside. Add mushrooms and shallots to bacon drippings in
pan; saut� 5 minutes or until the mushrooms are soft. Remove from pan; set aside.

Add potato and broth to pan; bring to a boil. Cover, reduce heat, and simmer 12
minutes or until potato is very tender. Transfer potato mixture to a food
processor; process until smooth. Return to pan. Add milk, mushroom mixture,
sherry, salt, and pepper; cook over low heat 10 minutes or until thoroughly
heated. Ladle soup into bowls; top with crumbled bacon.

Serving Size: 1 1/2 cups

Source:
"Cooking Light, September 1997, p.108"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 223 Calories (kcal); 3g Total Fat; (12% calories from fat); 14g
Protein; 37g Carbohydrate; 8mg Cholesterol; 605mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 2121 2673 26631 2135 0 0 0 0 0

* Exported from MasterCook *

Creamy Pumpkin Soup

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Oct '97 Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons stick margarine
1 cup chopped onion
3/4 teaspoon dried rubbed sage
1/2 teaspoon curry powder
1/4 teaspoon ground nutmeg
3 tablespoons all-purpose flour
3 (10 1/2-ounce) cans low-salt chicken broth
1 tablespoon tomato paste
1/4 teaspoon salt
3 cups cubed peeled fresh pumpkin (about 1 pound)
1 cup chopped peeled McIntosh or other sweet
cooking apple
1/2 cup evaporated skim milk
Sage sprigs (optional)

Melt margarine in a Dutch oven over medium heat. Add onion; saut� 3 minutes. Add
sage, curry powder, and nutmeg; cook 30 seconds. Stir in flour; cook 30 seconds.

Add broth, tomato paste, and salt, stirring well with a whisk. Stir in pumpkin and
apple; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until pumpkin
is tender, stirring occasionally. Remove from heat; cool slightly.

Place mixture in a blender or food processor; process until smooth. Return mixture
to Dutch oven; add milk. Cook until thoroughly heated. Garnish with sage sprigs,
if desired.

Serving Size: 1 cup

Source:
"Cooking Light, October 1997, p.136"
Copyright:
"� Cooking Light"
Yield:
"5 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 120 Calories (kcal); 4g Total Fat; (21% calories from fat); 12g
Protein; 19g Carbohydrate; 1mg Cholesterol; 210mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : Sprinkle with toasted croutons, if desired.


Nutr. Assoc. : 0 0 3154 0 0 0 0 0 0 4644 30 0 1302

* Exported from MasterCook *

Creamy Zucchini-and-Rice Gratin

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : July '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon olive oil -- divided
1 cup chopped onion
7 cups finely chopped zucchini (about 2 pounds)
2 large garlic cloves -- minced
1/4 teaspoon salt
1/8 teaspoon pepper
1 1/2 cups cooked Arborio or other short-grain rice
(about 1/2 cup uncooked rice)
1/2 cup chopped fresh parsley
1/2 cup egg substitute
1/3 cup crumbled Feta cheese
1 teaspoon fresh thyme
OR
1/4 teaspoon dried thyme
Cooking spray
1/4 cup fresh breadcrumbs

Preheat oven to 375�.

Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add onion; saut�
3 minutes or until tender. Add zucchini, garlic, salt, and pepper; saut� 10
minutes or until zucchini is tender. Spoon zucchini mixture into a large bowl
using a slotted spoon; cool slightly.

Add rice, parsley, egg substitute, Feta, and thyme to zucchini mixture; stir well.
Spoon zucchini mixture into a 2-quart baking dish coated with cooking spray.
Sprinkle breadcrumbs evenly over top; drizzle with 2 teaspoons oil. Bake at 375�
for 45 minutes or until set.

Serving Size: 1 cup

Source:
"Cooking Light, July 1997, p.70"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:45"

- - - - - - - - - - - - - - - - - - -

Per serving: 259 Calories (kcal); 10g Total Fat; (34% calories from fat); 11g
Protein; 33g Carbohydrate; 12mg Cholesterol; 361mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2
Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 0 20189 620 0 0 2840 0 0 0 0 0 2130706543 0 0

* Exported from MasterCook *

Cr�pes with Wild Mushrooms and Herbs

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/4 cups all-purpose flour
1 1/2 cups skim milk
1 tablespoon margarine -- melted
1 large egg
Cooking spray
B�chamel Sauce (see recipe)
2 teaspoons margarine
3 1/2 cups sliced mushrooms
3 1/2 cups sliced shiitake mushroom caps (about 8
ounces)
1/2 cup minced shallots
2 tablespoons dry sherry
3 garlic cloves -- minced
1/4 cup chopped fresh parsley
OR
1 tablespoon dried parsley
3 tablespoons minced chives

Place flour in a medium bowl. Combine milk, 1 tablespoon margarine, and egg; add
to flour, stirring with a whisk until almost smooth. Cover; chill 1 hour.

Coat an 8-inch cr�pe pan or nonstick skillet with cooking spray; place over
medium-high heat until hot. Remove pan from heat. Pour a scant 1/4 cup batter into
pan; quickly tilt pan in all directions so batter covers pan with a thin film.
Cook about 1 minute.

Carefully lift edge of cr�pe with a spatula to test for doneness (cr�pe is ready
to turn when it can be shaken loose from the pan and the underside is lightly
browned). Turn cr�pe over; cook 30 seconds on other side.

Place cr�pe on a towel; allow to cool. Repeat procedure until all of the batter is
used. Stack cr�pes between single layers of wax paper or paper towels to prevent
sticking.

Preheat the oven to 350�. Prepare B�chamel Sauce; keep warm.

Melt 2 teaspoons margarine over medium-high heat in a large nonstick skillet. Add
mushrooms, shallots, sherry, and garlic; saut� 5 minutes.

Add parsley and chives to B�chamel Sauce; stir well. Add 1 cup b�chamel mixture to
mushroom mixture; stir well.

Spoon 1/4 cup mushroom mixture onto center of each cr�pe. Bring 2 opposite sides
to center; fold over filling. Beginning at 1 short side, roll up cr�pe tightly,
jelly-roll fashion. Place stuffed cr�pes, seam sides down, in a 13 � 9-inch baking
dish coated with cooking spray. Pour remaining b�chamel mixture over cr�pes. Bake
at 350� for 20 minutes.

Serving Size: 2 cr�pes

Source:
"Cooking Light, March 1997, p.106"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 291 Calories (kcal); 10g Total Fat; (29% calories from fat); 12g
Protein; 39g Carbohydrate; 36mg Cholesterol; 270mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat;
0 Other Carbohydrates

NOTES : We suggest cooking the cr�pes before making the b�chamel sauce.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 4977 0 0 0 2682 0 2130706543 20211

* Exported from MasterCook *

B�chamel Sauce

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : March '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/2 cups 1% low-fat milk
8 black peppercorns
1 slice (1/2-inch-thick) onion
1 bay leaf
2 tablespoons stick margarine
1/4 cup all-purpose flour
1/4 teaspoon salt
1/8 teaspoon ground white pepper
Dash ground nutmeg

Combine first 4 ingredients in a heavy saucepan; cook over medium-high heat to


180� or until tiny bubbles form around edge (do not boil). Remove from heat.
Cover; let stand 10 minutes. Strain mixture through a sieve into a bowl; discard
solids. Set aside.

Melt margarine in saucepan over medium heat. Add flour, stirring with a whisk
until blended. Cook 1 minute, stirring constantly. Gradually add milk mixture;
cook over medium-low heat 5 minutes or until thick. Stir in salt, pepper, and
nutmeg.

Serving Size: 1/4 cup

Source:
"Cooking Light, March 1997, p.105"
Copyright:
"� Cooking Light"
Yield:
"2 1/4 cup"

- - - - - - - - - - - - - - - - - - -

Per serving: 64 Calories (kcal); 3g Total Fat; (45% calories from fat); 3g
Protein; 6g Carbohydrate; 3mg Cholesterol; 123mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 4437 26411 0 0 0 0 0 0

* Exported from MasterCook *

Crispy Zucchini Coins

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Oct '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup Italian-seasoned breadcrumbs
3 tablespoons grated Parmesan cheese
1/4 teaspoon pepper
3 cups thinly sliced zucchini (about 1 pound)
2 egg whites -- lightly beaten
Cooking spray

Preheat oven to 450�. Combine first 3 ingredients; stir well.

Dip the zucchini slices in egg whites; dredge in breadcrumb mixture. Place
zucchini in a single layer on a baking sheet coated with cooking spray.

Bake at 450� for 20 minutes. Turn zucchini over; bake an additional 15 minutes or
until outside is crispy and browned.

Source:
"Cooking Light, October 1997, p.155"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 93 Calories (kcal); 2g Total Fat; (15% calories from fat); 6g
Protein; 13g Carbohydrate; 3mg Cholesterol; 497mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 4866 0 0 26099 3231 0

* Exported from MasterCook *

Crostini with Roasted Vegetables and Pine Nuts

Recipe By :
Serving Size : 36 Preparation Time :0:00
Categories : Appetizers Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 large eggplant (about 1 1/4 pounds)
1 large green bell pepper (about 1/2 pound)
1 large red bell pepper (about 1/2 pound)
1 large yellow bell pepper (about 1/2 pound)
1/4 cup pine nuts -- toasted
1 teaspoon olive oil
1/4 teaspoon ground red pepper
1 large garlic clove -- minced
2 tablespoons balsamic vinegar
1 tablespoon capers
1/2 teaspoon sugar
1/4 teaspoon salt
36 slices (3/4-inch) French bread (about 1 pound) -- toasted

Preheat oven to 500�.

Pierce eggplant several times with a fork; place on a foil-lined baking sheet.
Bake at 500� for 20 minutes or until tender. Cut eggplant in half lengthwise.
Place in a colander; let stand 15 minutes. Peel eggplant. Cut into 1/2-inch cubes;
place in a medium bowl.

Cut bell peppers in half lengthwise; discard seeds and membranes. Place halves,
skin sides up, on foil-lined baking sheet; flatten with hand. Broil 15 minutes or
until blackened. Place in a heavy-duty zip-top plastic bag; seal. Let stand 15
minutes. Peel; cut into 1/2-inch pieces. Add bell peppers and pine nuts to
eggplant in bowl; toss well.

Heat oil in a nonstick skillet over medium-high heat. Add red pepper and garlic,
and saut� 30 seconds. Add vinegar, capers, sugar, and salt. Bring to a boil; cook
30 seconds. Pour over eggplant mixture; toss. Marinate at room temperature for 2
hours.

Spoon 1 tablespoon eggplant mixture onto each bread slice. Serve immediately.

Serving Size: 1 appetizer

Source:
"Cooking Light, November/December 1997, p.236"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 81 Calories (kcal); 1g Total Fat; (15% calories from fat); 3g
Protein; 15g Carbohydrate; 0mg Cholesterol; 170mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 26407 3572 4695 5630 1126 0 0 0 0 2478 0 0 594

* Exported from MasterCook *

Crunchy Pea Salad

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : May '97 Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/4 cups shelled green peas
1 1/4 cups diced cucumber
1/2 cup thinly sliced radishes
1/4 cup thinly sliced green onions
2 tablespoons rice vinegar
1 tablespoon olive oil
1 tablespoon honey
1/2 teaspoon coarsely ground pepper
1/4 teaspoon salt

Steam peas, covered, 6 minutes or until tender. Rinse under cold water; drain
well.
Combine peas, diced cucumber, radishes, and green onions in a bowl. Combine
vinegar and remaining ingredients in a small bowl; stir with a whisk. Pour over
vegetable mixture; toss well.

Serving Size: 1 cup

Source:
"Cooking Light, May 1997, p.150"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 98 Calories (kcal); 3g Total Fat; (26% calories from fat); 4g
Protein; 15g Carbohydrate; 0mg Cholesterol; 114mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
1/2 Other Carbohydrates

Nutr. Assoc. : 3588 3010 377 0 0 0 0 0 0

* Exported from MasterCook *

Crustillant of Crab with Blackberry Chutney

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fish And Shellfish June '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon vegetable oil
1/4 teaspoon mustard seeds
1/4 teaspoon cumin seeds
1 1/2 cups blackberries
Dash ground turmeric
Dash salt
1 1/4 cups (6 ounces) lump crabmeat -- shell pieces removed
1/4 cup (2 ounces) goat cheese
1 teaspoon chopped fennel fronds
1/4 (16-ounce) package frozen phyllo dough -- thawed
Butter-flavored cooking spray
Fennel fronds (optional)

Preheat oven to 500� .

Heat oil in medium nonstick skillet over medium-high heat. Add seeds; saut� 30
seconds or until seeds begin to pop. Add blackberries, turmeric, and salt. Reduce
heat; saut� 2 minutes or until berries are soft. Remove from heat; set aside.

Combine crabmeat, goat cheese, and chopped fennel fronds; shape mixture into 8 (1
1/2-inch) balls. Unroll phyllo dough; remove parchment paper. Reroll phyllo. Cut
about one-fourth of phyllo roll crosswise into very thin slices to yield 2 cups
(it should look like shredded cabbage). Reserve remaining phyllo for another use;
store in a zip-top plastic bag in refrigerator. Fluff phyllo with fingers to
separate strands. Press each crab ball into phyllo; roll until coated. Gently
place on a baking sheet coated with cooking spray. Spray each ball with cooking
spray.

Bake at 500� for 3 minutes or until phyllo is golden brown. Serve with blackberry
chutney; garnish with fennel fronds, if desired.

Serving Size: 2 crustillants and 1/3 cup chutney

Source:
"Cooking Light, June 1997, p.134"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 193 Calories (kcal); 6g Total Fat; (28% calories from fat); 12g
Protein; 22g Carbohydrate; 40mg Cholesterol; 286mg Sodium
Food Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 0
Other Carbohydrates

NOTES : Fennel fronds are the bright green, feathery tops of fresh fennel. They
lend a Mediterranean touch to Raji Jallepalli's fusion dish.
Nutr. Assoc. : 0 939 491 0 0 0 26130 639 3270 1290 529 3267

* Exported from MasterCook *

Cucumber Pickle Spears

Recipe By :
Serving Size : 24 Preparation Time :0:00
Categories : June '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 large pickling cucumbers (about 1 pound) -- each cut lengthwise
into 6 spears
2 teaspoons salt
3 large dill sprigs
1 garlic clove -- halved
1 cup white vinegar
1 cup water
1/4 cup sugar

Place cucumber spears in a large bowl. Sprinkle with salt, and toss gently to
coat. Cover and chill 2 hours.

Drain cucumber spears in a colander. Rinse under cold water; drain well. Pack
cucumber spears into a wide-mouth 1-quart jar. Add dill and garlic to jar; set
aside.

Combine vinegar, water, and sugar in a small saucepan; bring to a boil, stirring
until sugar dissolves. Pour hot liquid over cucumber spears. Cover jar with metal
lid, and screw on band. Cool completely. Cover and marinate in refrigerator 5 days
before serving.
Serving Size: 1 spear

Source:
"Cooking Light, June 1997, p.152"
Copyright:
"� Cooking Light"
Yield:
"24 Spears"

- - - - - - - - - - - - - - - - - - -

Per serving: 13 Calories (kcal); trace Total Fat; (2% calories from fat); trace
Protein; 3g Carbohydrate; 0mg Cholesterol; 179mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

NOTES : The longer these pickles marinate, the stronger their flavor becomes.

Pickles will last up to 6 weeks in the refrigerator.


Nutr. Assoc. : 4469 0 3063 0 0 0 0

* Exported from MasterCook *

Cucumber Soup with Leeks and Celery

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : June '97 Soups/Stews/Chowders
Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons margarine
2 cups cubed peeled cucumber
3/4 cup thinly sliced leek
1/2 cup diced celery
2 cups low-salt chicken broth
1 1/2 cups diced peeled baking potato
1 cup water
1/2 teaspoon salt
1/8 teaspoon pepper
1/3 cup diced cucumber
1/3 cup plain low-fat yogurt

Melt margarine in a large nonstick skillet over medium heat. Add cucumber, leek,
and celery; cover, reduce heat to low, and cook 10 minutes or until vegetables are
tender, stirring occasionally. Add broth, potato, water, salt, and pepper; bring
to a boil. Cover, reduce heat, and simmer 10 minutes or until potato is tender.

Place cucumber mixture in a blender or food processor, and process until


vegetables are finely chopped. Ladle soup into bowls, and top each serving with 1
tablespoon diced cucumber and 1 tablespoon yogurt.

Serving Size: 1 cup

Source:
"Cooking Light, June 1997, p.155"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 88 Calories (kcal); 3g Total Fat; (24% calories from fat); 7g
Protein; 14g Carbohydrate; 1mg Cholesterol; 277mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 0 3010 3891 0 0 4600 0 0 0 3010 0

* Exported from MasterCook *

Cucumber-Lemonade Spritzers

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Beverages June '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup water
6 tablespoons brown sugar
1 1/2 cups diced peeled cucumber
1/3 cup fresh lemon juice
1 teaspoon minced peeled fresh ginger
2 cups sparkling water -- chilled
1 small cucumber -- cut lengthwise into spears (optional)

Combine 3/4 cup water and sugar in a small saucepan. Bring to a boil; cook until
sugar dissolves, stirring occasionally. Remove from heat; cool.

Place sugar mixture, diced cucumber, lemon juice, and ginger in a blender; process
until smooth. Cover and chill.

Combine cucumber mixture and sparkling water in a pitcher; stir gently with a
whisk until blended. Serve over ice; garnish each glass with a cucumber spear, if
desired.

Serving Size: 1 cup

Source:
"Cooking Light, June 1997, p.154"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 71 Calories (kcal); trace Total Fat; (1% calories from fat); 1g
Protein; 18g Carbohydrate; 0mg Cholesterol; 13mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1
Other Carbohydrates
Nutr. Assoc. : 0 0 3010 0 26086 1582 0

* Exported from MasterCook *

Cucumber-White Bean Stuffed Tomatoes

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Beans June '97
Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups diced peeled cucumber
1/3 cup finely chopped red onion
3 tablespoons finely chopped fresh basil
1 (19-ounce) can cannellini beans or other white beans
2 tablespoons tarragon vinegar
OR
2 tablespoons white wine vinegar
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
1 garlic clove -- crushed
4 large tomatoes (about 2 pounds)
4 lettuce leaves
4 basil sprigs (optional)

Combine first 4 ingredients in a large bowl, and toss gently. Combine vinegar,
oil, salt, pepper, and garlic in a small bowl, and stir well with a whisk. Drizzle
vinegar mixture over cucumber mixture, and toss gently to coat.

Core tomatoes; cut each tomato into 6 wedges, cutting to, but not through, bottom
of tomato. Spread wedges slightly apart. Spoon 3/4 cup cucumber mixture into the
center of each tomato. Serve on 4 lettuce-lined plates; garnish with basil sprigs,
if desired.

Source:
"Cooking Light, June 1997, p.154"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 201 Calories (kcal); 1g Total Fat; (3% calories from fat); 12g
Protein; 39g Carbohydrate; 0mg Cholesterol; 154mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 3010 2679 20028 27197 0 0 2130706543 3924 0 0 0 5296 810
2154

* Exported from MasterCook *

Cumin Pork Tenderloin with Dried-Apricot Chutney


Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : April '97 Main Dish
Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons dark brown sugar
1 teaspoon ground cumin
1 teaspoon coarsely ground pepper
2 teaspoons cider vinegar
Dash salt
1 (1-pound) pork tenderloin
Cooking spray
Dried Apricot-Chutney (see recipe)

Preheat oven to 400�.

Combine first 5 ingredients in a shallow dish. Stir well; set aside.

Trim fat from pork. Add pork to dish, turning to coat. Marinate in refrigerator 30
minutes, turning pork occasionally. Remove pork from dish, discarding marinade.
Place pork on a broiler pan coated with cooking spray. Insert meat thermometer
into thickest portion of pork. Bake at 400� for 25 minutes or until thermometer
registers 160� (slightly pink). Cut pork into thin slices. Serve with Dried-
Apricot Chutney.

Serving Size: 3 ounces pork and 1/4 cup chutney

Source:
"Cooking Light, April 1997, p.131"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 376 Calories (kcal); 5g Total Fat; (10% calories from fat); 27g
Protein; 62g Carbohydrate; 74mg Cholesterol; 72mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 3 Fruit; 0 Fat;
1/2 Other Carbohydrates

Suggested Wine: Sauvignon Blanc

Nutr. Assoc. : 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Dried Apricot-Chutney

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Appetizers April '97
Fruit

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup water -- divided
1 cup coarsely chopped dried apricot
1 cup coarsely chopped onion
1/3 cup cider vinegar
1/3 cup raisins
1 1/4 teaspoons pumpkin-pie spice
1 teaspoon dry mustard
1/8 teaspoon crushed red pepper
1 cup peeled, coarsely chopped Golden Delicious
apple

Combine 1/2 cup water, apricot, and next 6 ingredients (apricot through red
pepper) in a medium saucepan, and stir well. Bring to a boil. Cover; reduce heat.
Simmer 20 minutes, stirring occasionally. Add 1/2 cup water and apple. Cook,
covered, an additional 15 minutes or until apple is tender. Remove from heat;
uncover and let stand 5 minutes before serving.

Serving Size: 1/4 cup

Description:
"Just 1/4 cup of this chutney contains 3 grams of fiber."
Source:
"Cooking Light, April 1997, p.131"
Copyright:
"� Cooking Light"
Yield:
"2 1/2 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 84 Calories (kcal); trace Total Fat; (2% calories from fat); 1g
Protein; 22g Carbohydrate; 0mg Cholesterol; 5mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 0
Other Carbohydrates

NOTES : Refrigerate remaining chutney in an airtight container for up to 1 week.


Nutr. Assoc. : 0 3089 2679 0 0 4650 0 0 3531

* Exported from MasterCook *

Cumin-Scented Carrot "Salad"

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : August �97 Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 cups coarsely shredded carrot
1 teaspoon ground cumin
3 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 tablespoon water
1/4 teaspoon salt
1/8 teaspoon pepper
2 garlic cloves -- crushed
1/4 cup finely chopped fresh parsley

Steam carrot, covered, 3 minutes or until crisp-tender. Rinse under cold water,
and drain well. Spoon into a medium bowl; set aside.

Place a small skillet over medium-low heat. Add cumin; cook 20 seconds, stirring
constantly. Remove from heat. Add lemon juice and next 5 ingredients (lemon juice
through garlic); stir with a whisk until blended. Add lemon juice mixture and
parsley to carrot; toss well. Cover and chill.

Serving Size: 1/2 cup

Source:
"Cooking Light, August 1997, p.110"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 52 Calories (kcal); 2g Total Fat; (39% calories from fat); 1g
Protein; 8g Carbohydrate; 0mg Cholesterol; 112mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : For even quicker preparation time on this simple recipe, use your food
processor to shred the carrot.
Nutr. Assoc. : 4921 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Curly Endive with Beans, Tomatoes, and Croutons

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : May '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 (3/4-ounce) slices French bread -- cut into 3/4-inch cubes
1 small garlic clove -- crushed
1/2 pound dried navy beans
1 bay leaf
2 cups water
18 cups chopped curly endive (about 1 1/2 pounds)
2 1/3 cups diced seeded tomato
1/4 cup minced fresh basil
2 garlic cloves -- minced
1/2 teaspoon salt
1/4 teaspoon pepper
2 teaspoons extra-virgin olive oil

Preheat oven to 350�.

Combine bread cubes and crushed garlic in a large zip-top plastic bag. Seal bag,
and shake to coat bread cubes. Arrange bread cubes in a single layer on a baking
sheet. Bake at 350� for 15 minutes or until toasted.
Sort and wash beans, and place in a large Dutch oven. Cover beans with water to 2
inches above beans. Bring beans to a boil, and cook 2 minutes. Remove beans from
heat; cover and let stand 1 hour. Drain.

Combine beans, bay leaf, and 2 cups water in pan; and bring to a boil. Cover,
reduce heat, and simmer 1 hour. Discard bay leaf. Add curly endive; cover and cook
10 minutes, stirring occasionally. Stir in tomato, basil, minced garlic, salt, and
pepper, and cook, uncovered, 5 minutes. Spoon bean mixture into a medium bowl.
Drizzle with oil, and top with croutons.

Serving Size: 1 cup

Source:
"Cooking Light, May 1997, p.106"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 243 Calories (kcal); 3g Total Fat; (11% calories from fat); 14g
Protein; 43g Carbohydrate; 0mg Cholesterol; 322mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : Substitute 2 1/2 cups drained canned beans, such as navy, cannellini, or
other white beans, for dry beans. Do not soak canned beans.
Nutr. Assoc. : 0 0 0 0 0 3022 20200 0 620 0 0 0

* Exported from MasterCook *

Curried Cucumber Dip

Recipe By :
Serving Size : 24 Preparation Time :0:00
Categories : Appetizers June '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup plain fat-free yogurt
1/3 cup fat-free sour cream
1/3 cup light mayonnaise
3/4 teaspoon curry powder
1/4 teaspoon ground cumin
1/4 teaspoon salt
Dash ground red pepper
3/4 cup diced peeled cucumber
1/4 cup finely chopped radishes
2 tablespoons minced green onions

Combine first 7 ingredients in a medium bowl; stir with a whisk. Stir in cucumber,
radishes, and green onions. Cover and chill.

Serving Size: 1 tablespoon


Source:
"Cooking Light, June 1997, p.154"
Copyright:
"� Cooking Light"
Yield:
"1 1/2 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 13 Calories (kcal); 1g Total Fat; (45% calories from fat); trace
Protein; 1g Carbohydrate; 2mg Cholesterol; 44mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Serving Ideas : Serve with fresh vegetables.

Nutr. Assoc. : 20159 0 0 0 0 0 0 3010 4676 20131

* Exported from MasterCook *

Curried Lamb-and-Lentil Stew

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Lamb Oct '97
Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 pounds lean boned leg of lamb
1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup chopped celery
2 garlic cloves -- minced
1 tablespoon curry powder
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
2 cups low-salt chicken broth
3/4 cup lentils
1 (28-ounce) can crushed tomatoes -- undrained
3 1/2 cups chopped collards (about 1/4 pound)
OR
3 1/2 cups chopped spinach (about 1/4 pound)
1/2 cup diced carrot
2 tablespoons chopped fresh cilantro
Cilantro sprigs (optional)

Trim fat from lamb, and cut into 1-inch cubes. Set lamb aside.

Heat oil in a Dutch oven over medium heat until hot. Add onion, celery, and
garlic; saut� 2 minutes. Add lamb; saut� 5 minutes or until browned. Add curry,
cumin, and pepper; stir well to coat.

Add broth, lentils, and tomatoes; bring to a boil. Reduce heat; simmer, uncovered,
20 minutes, stirring occasionally. Add greens and carrot; simmer 10 minutes or
until lamb is tender. Remove from heat; stir in chopped cilantro. Garnish with
cilantro sprigs, if desired.

Serving Size: 1 1/4 cups stew

Source:
"Cooking Light, October 1997, p.99"
Copyright:
"� Cooking Light"
Yield:
"7 1/2 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 309 Calories (kcal); 12g Total Fat; (33% calories from fat); 27g
Protein; 29g Carbohydrate; 48mg Cholesterol; 242mg Sodium
Food Exchanges: 1 Grain(Starch); 3 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

Suggested Wine: Cabernet Sauvignon

NOTES : The purchase weight of lamb is 1 1/3 to 1 1/2 pounds to equal 1 pound,
trimmed.
Nutr. Assoc. : 26462 0 0 0 620 0 0 0 0 0 0 2780 0 2130706543 0 0 383

* Exported from MasterCook *

Curried Lentil Soup

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : April '97 Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons olive oil
1 cup chopped onion
1 1/4 teaspoons curry powder
7 cups water
3/4 cup lentils
2 tablespoons chopped fresh basil
2 tablespoons balsamic vinegar
1/2 teaspoon salt
1 (14.5-ounce) can diced tomatoes -- undrained
Fresh basil (optional) -- fresh basil

Heat oil in a large Dutch oven over medium-high heat. Add onion; saut� 4 minutes.
Add curry; saut� 1 minute. Add water and lentils; bring to a boil. Cover; reduce
heat. Simmer 40 minutes or until lentils are tender.

Place 4 cups lentil mixture in a blender; process until smooth. Return mixture to
pan. Add chopped basil, vinegar, salt, and tomatoes; cook until thoroughly heated.
Garnish with basil, if desired.

Serving Size: 1 cup


Description:
"You could say lentils are the dried bean of the '90s�they cook faster
than other dried beans."
Source:
"Cooking Light, April 1997, p.126"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 104 Calories (kcal); 2g Total Fat; (14% calories from fat); 7g
Protein; 17g Carbohydrate; 0mg Cholesterol; 168mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : We particularly liked this soup made with red lentils. However, they're
smaller, cook in a much shorter time, and need less liquid, so adjust accordingly.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 26066 3332

* Exported from MasterCook *

Curried Sweet Potato-Apple Pilaf

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Oct '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 teaspoons olive oil
1/4 cup chopped green onions
1 garlic clove -- minced
1/2 cup uncooked long-grain rice
1 cup water
2/3 cup diced peeled sweet potato
1 cup cubed peeled Granny Smith apple
1/4 cup frozen green peas
2 tablespoons currants
3/4 teaspoon curry powder
1/2 teaspoon ground cumin
1/4 teaspoon salt

Heat oil in a medium saucepan over medium-high heat. Add onions and garlic; saut�
1 minute. Stir in rice; saut� 1 minute. Add water and sweet potato; bring to a
boil. Cover, reduce heat, and simmer 15 minutes or until liquid is almost
absorbed.

Stir in apple and remaining ingredients; cover and simmer 3 minutes or until
thoroughly heated.

Serving Size: 1 1/4 cups

Source:
"Cooking Light, October 1997, p.158"
Copyright:
"� Cooking Light"
Yield:
"2 1/2 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 320 Calories (kcal); 4g Total Fat; (11% calories from fat); 6g
Protein; 65g Carbohydrate; 0mg Cholesterol; 303mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1 Fruit; 1/2 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 0 0 0 3977 0 5212 3545 0 3024 0 0 0

* Exported from MasterCook *

Curried Vegetables

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Sept '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup diagonally sliced carrot
1 1/4 cups cubed peeled baking potato (about 1/2
pound)
2 cups cauliflower florets
2 cups diagonally sliced (1-inch) green beans
1 1/2 teaspoons vegetable oil
1/2 cup coarsely chopped onion
1 tablespoon grated peeled fresh ginger
1 garlic clove -- minced
1 tablespoon curry powder
1/2 cup no-salt-added chicken broth
1 cup plain low-fat yogurt
1/2 teaspoon salt
1/8 teaspoon pepper
6 cups hot cooked rice
1/4 cup chopped unsalted cashews
1/4 cup coarsely chopped fresh cilantro

Layer carrot, potato, cauliflower, and green beans in a vegetable steamer over
boiling water. Cover; steam 10 minutes or until vegetables are tender. Set aside

Heat oil in a large skillet over medium-high heat. Add chopped onion, and saut�
until golden. Add ginger and garlic, and saut� 1 minute. Add curry powder, and
stir well. Add broth, and bring to a boil. Remove from heat, and set aside.

Combine yogurt, salt, and pepper in a small bowl; stir well. Gradually add about
half of hot broth mixture to yogurt mixture, stirring constantly with a whisk.
Stir yogurt mixture into remaining broth mixture in pan. Add steamed vegetables to
skillet, tossing gently to coat. Serve vegetable mixture over rice; sprinkle with
cashews and cilantro.

Serving Size: 1 cup vegetable mixture, 1 cup rice, 2 teaspoons cashews, and 2
teaspoons cilantro

Source:
"Cooking Light, September 1997, p.152"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 379 Calories (kcal); 7g Total Fat; (16% calories from fat); 12g
Protein; 69g Carbohydrate; 2mg Cholesterol; 253mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 497 20024 26073 2512 3568 2679 2679 20083 0 0 0 0 0 0 2505
2505

* Exported from MasterCook *

Dark-Chocolate Souffl� Cake

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Desserts Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Cooking spray
1/2 cup granulated sugar
1/2 cup packed dark brown sugar
3/4 cup water
1 tablespoon instant espresso
OR
2 tablespoons instant coffee granules
2/3 cup Dutch process or unsweetened cocoa
1/4 teaspoon salt
2 ounces semisweet chocolate -- chopped
2 ounces unsweetened chocolate -- chopped
2 tablespoons Kahl�a (coffee-flavored liqueur)
3 large egg yolks
1/3 cup sifted cake flour (such as Swan's Down)
6 large egg whites (at room temperature)
1/4 teaspoon cream of tartar
1/3 cup granulated sugar
1 tablespoon powdered sugar
1/4 cup raspberries (optional)
Chocolate curls (optional)

Preheat oven to 300�.

Coat bottom of a 9-inch springform pan with cooking spray. Set aside.

Combine 1/2 cup granulated sugar, 1/2 cup brown sugar, water, and espresso in a
large saucepan; stir well and bring to a boil. Remove from heat; add cocoa, salt,
and chocolates, stirring with a whisk until chocolate melts. Stir in Kahl�a and
egg yolks. Stir in flour; cool to room temperature. Set aside.

Beat egg whites and cream of tartar at high speed of a mixer until foamy. Add 1/3
cup granulated sugar, 1 tablespoon at a time, beating until stiff peaks form.
Gently fold one-fourth of egg white mixture into chocolate mixture; repeat
procedure with remaining egg white mixture, one-fourth at a time. Spoon into
prepared pan. Bake at 300� for 1 hour or until a wooden pick inserted in center
comes out almost clean. Cool completely on wire rack. Remove sides from pan; sift
powdered sugar over cake. Garnish with raspberries and chocolate curls, if
desired.

Serving Size: 1 wedge

Source:
"Cooking Light, November/December 1997, p.133"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 204 Calories (kcal); 6g Total Fat; (24% calories from fat); 5g
Protein; 35g Carbohydrate; 53mg Cholesterol; 82mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2
Other Carbohydrates

NOTES : Cake flour is a fine-textured, soft wheat flour with a high starch
content, and usually comes in a box rather than a bag. It can be found with the
cake mixes at the supermarket.

A substitution of 1/4 cup all-purpose flour may be used in place of 1/3 cup cake
flour.
Nutr. Assoc. : 2130706543 0 0 0 2130706543 0 0 20186 0 0 0 3805 3232 20194
533 0 0 0 1232 2130706543

* Exported from MasterCook *

Date-Nut-Carrot Bread

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Breads Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup hot water
1/2 cup pitted dates -- chopped
1/2 cup golden raisins
1 cup shredded carrot
1/2 cup coarsely chopped walnuts
3 tablespoons vegetable oil
2 large eggs
1 large egg white
2 cups all-purpose flour
3/4 cup sugar
1 tablespoon baking powder
1 1/2 teaspoons ground cinnamon
1/2 teaspoon salt
Cooking spray

Preheat oven to 350�.

Combine water, dates, and raisins in a bowl; let stand 15 minutes. Stir in carrot,
walnuts, oil, eggs, and egg white. Combine flour, sugar, baking powder, cinnamon,
and salt in a large bowl. Add carrot mixture to flour mixture, stirring just until
moist. Spoon batter into an 8�4-inch loaf pan coated with cooking spray.

Bake at 350� for 1 hour and 5 minutes or until a wooden pick inserted in center
comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool
completely on wire rack.

Serving Size: 1 slice

Source:
"Cooking Light, November/December 1997, p.186"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 184 Calories (kcal); 6g Total Fat; (26% calories from fat); 4g
Protein; 31g Carbohydrate; 23mg Cholesterol; 173mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 0 20027 3532 4921 20187 0 3218 0 0 0 0 0 0 0

* Exported from MasterCook *

Devilish Angel Food Cake

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2/3 cup sifted cake flour
1/3 cup unsweetened cocoa
1/4 cup sugar
1/2 teaspoon ground cinnamon
12 large egg whites
1 teaspoon cream of tartar
2 teaspoons warm water
1 teaspoon vanilla extract
1/2 teaspoon salt
1 cup sugar

Preheat oven to 350�.

Sift together first 4 ingredients in a bowl, and set aside.


Beat egg whites, cream of tartar, warm water, vanilla extract, and salt in a large
bowl at high speed of a mixer until foamy. Gradually add 1 cup sugar, 2
tablespoons at a time, beating mixture until stiff peaks form. Sift flour mixture
over egg white mixture, 1/4 cup at a time, and fold flour mixture in gently.

Spoon batter into an ungreased 10-inch tube pan, spreading evenly. Break air
pockets by cutting through batter with a knife. Bake at 350� for 45 minutes or
until cake springs back when lightly touched. Invert pan; let cool completely.
Loosen cake from sides of pan using a narrow spatula; revert cake onto plate.

Source:
"Cooking Light, January/February 1997, p.114"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:45"

- - - - - - - - - - - - - - - - - - -

Per serving: 196 Calories (kcal); trace Total Fat; (1% calories from fat); 7g
Protein; 41g Carbohydrate; 0mg Cholesterol; 218mg Sodium
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 2 1/2
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 3231 0 0 0 0 0

* Exported from MasterCook *

Double-Chocolate Cream Tart

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Desserts Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup all-purpose flour -- divided
1/4 cup ice water
1 tablespoon vanilla extract -- divided
3/4 cup Dutch process or unsweetened cocoa -- divided
2 tablespoons sugar
1/4 teaspoon salt
1/4 cup vegetable shortening
Cooking spray
1 (14-ounce) can fat-free sweetened condensed milk
6 ounces 1/3-less-fat cream cheese (about 2/3 cup) -- softened
1 large egg
1 large egg white
1 1/2 cups frozen reduced-calorie whipped topping -- thawed
1 ounce semisweet chocolate -- finely chopped

Preheat oven to 350�.

Combine 1/4 cup flour, ice water, and 1 teaspoon vanilla, stirring with a whisk
until well-blended; set aside. Combine 3/4 cup flour, 1/4 cup cocoa, sugar, and
salt in a bowl; cut in shortening with a pastry blender or 2 knives until mixture
resembles coarse meal. Add ice water mixture; toss with a fork until moist and
crumbly (do not form a ball). Gently press mixture into a 4-inch circle on heavy-
duty plastic wrap; cover with additional plastic wrap. Roll dough, still covered,
into a 13-inch circle. Place dough in freezer 30 minutes or until plastic wrap can
be easily removed.

Remove top sheet of plastic wrap; fit dough, uncovered side down, into a 10-inch
round removable-bottom tart pan coated with cooking spray. Remove remaining sheet
of plastic wrap. Fold edges under; flute. Pierce bottom and sides of dough with a
fork; bake at 350� for 4 minutes. Cool on a wire rack. Place tart pan on a baking
sheet; set aside.

Beat 1/2 cup cocoa and milk at medium speed of a mixer until blended. Add cheese;
beat well. Add 2 teaspoons vanilla, egg, and egg white; beat just until smooth.
Pour mixture into crust; bake at 350� for 25 minutes or until set. (Do not
overbake.) Cool completely on a wire rack.

Spread whipped topping over tart; sprinkle with chopped chocolate.

Serving Size: 1 wedge

Source:
"Cooking Light, November/December 1997, p.135"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 272 Calories (kcal); 9g Total Fat; (31% calories from fat); 7g
Protein; 38g Carbohydrate; 24mg Cholesterol; 177mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat;
2 Other Carbohydrates

Nutr. Assoc. : 0 0 0 20186 0 0 0 0 0 20218 0 0 2861 0

* Exported from MasterCook *

Dried Apricot-Chutney

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Appetizers April '97
Fruit

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup water -- divided
1 cup coarsely chopped dried apricot
1 cup coarsely chopped onion
1/3 cup cider vinegar
1/3 cup raisins
1 1/4 teaspoons pumpkin-pie spice
1 teaspoon dry mustard
1/8 teaspoon crushed red pepper
1 cup peeled, coarsely chopped Golden Delicious
apple

Combine 1/2 cup water, apricot, and next 6 ingredients (apricot through red
pepper) in a medium saucepan, and stir well. Bring to a boil. Cover; reduce heat.
Simmer 20 minutes, stirring occasionally. Add 1/2 cup water and apple. Cook,
covered, an additional 15 minutes or until apple is tender. Remove from heat;
uncover and let stand 5 minutes before serving.

Serving Size: 1/4 cup

Description:
"Just 1/4 cup of this chutney contains 3 grams of fiber."
Source:
"Cooking Light, April 1997, p.131"
Copyright:
"� Cooking Light"
Yield:
"2 1/2 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 84 Calories (kcal); trace Total Fat; (2% calories from fat); 1g
Protein; 22g Carbohydrate; 0mg Cholesterol; 5mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 0
Other Carbohydrates

NOTES : Refrigerate remaining chutney in an airtight container for up to 1 week.


Nutr. Assoc. : 0 3089 2679 0 0 4650 0 0 3531

* Exported from MasterCook *

Dried-Cranberry Spice Bread

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Breads Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/4 cups all-purpose flour
3/4 cup sugar
1/4 cup cornmeal
2 teaspoons baking soda
2 teaspoons ground cinnamon
1 teaspoon ground ginger
1/2 teaspoon ground allspice
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1 cup dried cranberries
1 cup low-fat buttermilk
1/3 cup light molasses
2 tablespoons vegetable oil
2 large eggs
Cooking spray

Preheat oven to 350�.


Combine first 9 ingredients in a large bowl. Stir in dried cranberries, and make a
well in center of mixture. Combine buttermilk, molasses, oil, and eggs in a bowl,
and stir well with a whisk. Add the buttermilk mixture to the flour mixture,
stirring just until moist. Spoon batter into a 9�5- inch loaf pan coated with
cooking spray.

Bake at 350� for 1 hour or until a wooden pick inserted in center comes out clean.
Cool 10 minutes in pan on a wire rack, and remove from pan. Cool completely on
wire rack.

Serving Size: 1 slice

Source:
"Cooking Light, November/December 1997, p.184"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 157 Calories (kcal); 3g Total Fat; (14% calories from fat); 3g
Protein; 30g Carbohydrate; 24mg Cholesterol; 250mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
Other Carbohydrates

Nutr. Assoc. : 0 0 435 0 0 0 0 0 0 26507 25045 3934 0 3218 0

* Exported from MasterCook *

Duck P�t�

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Appetizers Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon reduced-calorie margarine
1/2 cup chopped onion
1 1/4 ounces duck liver (reserved from a 4-pound
duckling)
1/2 cup port or other sweet red wine
1/2 cup coarsely chopped cooked duck meat
(reserved from a 4-pound roasted duckling)
2 tablespoons fat-free sour cream
1 teaspoon fresh thyme leaves
1/2 teaspoon salt
1/4 teaspoon ground allspice
1/4 teaspoon pepper
1 tablespoon chopped pistachios
16 fat-free saltine crackers

Melt margarine in a small nonstick skillet over medium-high heat. Add onion and
liver; cook 1 minute. Add wine; bring to a boil. Cover, reduce heat, and cook 2
minutes. Remove from heat; cool slightly.
Place liver mixture, duck meat, and next 5 ingredients (duck meat through pepper)
in a food processor; process until smooth, scraping sides of processor bowl
occasionally. Spoon mixture into a small bowl; cover and chill. Sprinkle with
pistachios just before serving. Serve with crackers.

Serving Size: 1 tablespoon

Source:
"Cooking Light, October 1997, p.170"
Copyright:
"� Cooking Light"
Yield:
"1 cup"

- - - - - - - - - - - - - - - - - - -

Per serving: 46 Calories (kcal); 2g Total Fat; (36% calories from fat); 2g
Protein; 4g Carbohydrate; 16mg Cholesterol; 121mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 0 0 519 4594 26640 0 1492 0 0 0 1139 1331

* Exported from MasterCook *

Duck Salad with Wild Rice, Pecans, Grapes, and Orange Dressing

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : May '97 Poultry
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Cooking spray
4 (4-ounce) skinned, boned duck breast halves
3 1/2 cups cooked wild rice (about 1 cup uncooked)
1 cup sliced green onions
1 cup seedless green grapes -- halved
1/4 cup chopped pecans -- toasted
1 tablespoon grated orange rind
1 cup fresh orange juice
1/3 cup sherry vinegar
1/4 teaspoon salt
1/8 teaspoon pepper
7 red leaf lettuce leaves

Preheat oven to 450�.

Place a large nonstick skillet coated with cooking spray over medium-high heat
until hot. Add duck; cook 2 minutes on each side or until lightly browned. Place
duck in an 11 � 7-inch baking dish coated with cooking spray. Bake at 450� for 20
minutes or until done. Let cool. Cut into 1/4-inch-wide strips. Combine duck,
rice, green onions, grape halves, and pecans in a large bowl. Toss well; set
aside.

Combine orange rind and next 4 ingredients (orange rind through pepper) in a small
bowl; stir well. Pour over duck mixture; toss well. Serve salad on 7 lettuce-lined
plates. Serve at room temperature.

Serving Size: 1 cup

Source:
"Cooking Light, May 1997, p.138"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 192 Calories (kcal); 5g Total Fat; (21% calories from fat); 11g
Protein; 28g Carbohydrate; 27mg Cholesterol; 104mg Sodium
Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 905599 2851 0 4881 0 0 0 0 0 0 810

* Exported from MasterCook *

Duxelles of Mushrooms

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Sept '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (8-ounce) package button mushrooms
1/2 cup minced onion
Butter-flavored cooking spray
2 teaspoons minced shallots
1/2 teaspoon salt
1/8 teaspoon pepper
1/8 teaspoon nutmeg

Place the mushrooms in a food processor, and process until finely chopped,
scraping down the sides of processor bowl occasionally.

Place mushrooms and onion in a nonstick skillet coated with cooking spray over
medium-high heat; cook 3 minutes or until onion is tender. Add shallots, salt,
pepper, and nutmeg. Cook 2 minutes; stir constantly.

Serving Size: 1/4 cup

Source:
"Cooking Light, September 1997, p.110"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -
Per serving: 23 Calories (kcal); trace Total Fat; (7% calories from fat); 1g
Protein; 5g Carbohydrate; 0mg Cholesterol; 270mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

NOTES : This classic French mixture has been around since the 17th century. A
combination of finely chopped mushrooms, shallots, and onions, duxelles (dook-
SEHL) is traditionally cooked in butter until it forms a thick paste. It is then
used as a garnish or flavoring for everything from soups to sauces. Our version
has the same texture and intense flavor as the original, but without the fat. Try
it spread on pizza or sandwiches, as a topping for broiled sole, or stirred into
mashed potatoes.
Nutr. Assoc. : 231 0 0 20224 0 0 0

* Exported from MasterCook *

Easy Fudge Layer Cake

Recipe By :
Serving Size : 18 Preparation Time :0:00
Categories : Desserts Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Chocolate-Cream Cheese Frosting (recipe
follows)
Cooking spray
1 3/4 cups all-purpose flour
1 1/4 cups skim milk
2/3 cup granulated sugar
2/3 cup packed dark brown sugar
1/2 cup Dutch process or unsweetened cocoa
1/3 cup vegetable shortening
1 teaspoon baking powder
1 teaspoon baking soda
2 teaspoons vanilla extract
1/2 teaspoon salt
3 large eggs

CHOCOLATE-CREAM FROSTING
1/2 (8-ounce) block 1/3-less-fat cream cheese
2 tablespoons stick margarine -- softened
3 tablespoons skim milk
3 1/3 cups sifted powdered sugar
3/4 cup Dutch process or unsweetened cocoa
1/8 teaspoon salt
1 teaspoon vanilla extract

Prepare the Chocolate-Cream Cheese Frosting; cover and chill.

Preheat oven to 350�.

Coat 2 (8-inch) round cake pans with cooking spray; line bottoms of pans with wax
paper. Coat wax paper with cooking spray; set pans aside.
Combine flour and remaining ingredients in a large bowl; beat at low speed of a
mixer 30 seconds or until ingredients are moist. Beat mixture at medium speed 2
minutes or until well-blended.

Pour batter into prepared pans. Sharply tap pans once on the counter to remove air
bubbles. Bake at 350� for 30 minutes or until cake springs back when touched
lightly in center. Cool in pans 5 minutes on a wire rack. Loosen layers from sides
of pans using a narrow metal spatula, and turn out onto wire racks. Peel off wax
paper, and cool completely.

Place 1 cake layer on a plate, and spread with 1/2 cup Chocolate-Cream Cheese
Frosting. Top with remaining cake layer; spread remaining frosting on sides and
top of cake. Cover and chill at least 1 hour.
____________________

To Make Chocolate-Cream Cheese Frosting:

Beat first 3 ingredients in a large bowl at high speed of a mixer until smooth.
Combine sugar, cocoa, and salt; gradually add sugar mixture to cheese mixture,
beating at low speed until well-blended. Add vanilla, and beat well. Cover and
chill.

Yield: 1 3/4 cups

Description:
"This recipe holds true to its name: It's super easy to make."
Source:
"Cooking Light, November/December 1997, p.134"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 279 Calories (kcal); 8g Total Fat; (24% calories from fat); 5g
Protein; 48g Carbohydrate; 35mg Cholesterol; 247mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2
1/2 Other Carbohydrates

Nutr. Assoc. : 2130706543 0 0 0 0 0 20186 0 0 0 0 0 3218 0 20218 0 0 0


20186 0 0

* Exported from MasterCook *

Easy Refrigerator Pickles

Recipe By :
Serving Size : 48 Preparation Time :0:00
Categories : April '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
6 cups thinly sliced cucumber
2 cups thinly sliced onion
1 1/2 cups white vinegar
1 cup sugar
1/2 teaspoon salt
1/2 teaspoon mustard seeds
1/2 teaspoon celery seeds
1/2 teaspoon ground turmeric

Place half of cucumber in a large glass bowl, and top with half of onion. Repeat
procedure with remaining cucumber and onion.

Combine vinegar and remaining ingredients in a saucepan; stir well. Bring to a


boil; cook 1 minute. Pour over cucumber mixture; let cool. Cover and marinate in
refrigerator 4 days.

Serving Size: 1/4 cup

Description:
"These pickles are crisp, refreshing, and both sweet and
sour�everything a perfect pickle should be. Thank you Alice Flake of
Tacoma, Washington, for the recipe."
Source:
"Cooking Light, April 1997, p.177"
Copyright:
"� Cooking Light"
Yield:
"12 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 23 Calories (kcal); trace Total Fat; (1% calories from fat); trace
Protein; 6g Carbohydrate; 0mg Cholesterol; 23mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2
Other Carbohydrates

NOTES : Pickles can be stored in refrigerator for up to 1 month.


Nutr. Assoc. : 26616 0 0 0 0 939 0 0

* Exported from MasterCook *

Eggless Egg-Salad Sandwich

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Sandwiches Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 pound firm tofu -- drained
1/2 cup diced celery
1/2 cup diced red onion
1/4 cup shredded carrot
1 tablespoon miso (soybean paste)
1 teaspoon ground turmeric
1 teaspoon curry powder
2 teaspoons Dijon mustard
1/2 teaspoon salt
10 (1-ounce) slices pumpernickel bread
15 slices (1/8-inch-thick) cucumber
5 Bibb lettuce leaves
10 slices (1/8-inch-thick) large tomato

Combine first 9 ingredients in a bowl; beat at medium speed of a mixer until


combined (mixture will not be smooth). Spread 2/3 cup tofu mixture evenly over 1
bread slice; top with 3 cucumber slices, 1 lettuce leaf, 2 tomato slices, and 1
bread slice. Repeat procedure with remaining ingredients.

Source:
"Cooking Light, September 1997, p.128"
Copyright:
"� Cooking Light"
Yield:
"5 Sandwiches"

- - - - - - - - - - - - - - - - - - -

Per serving: 252 Calories (kcal); 6g Total Fat; (21% calories from fat); 14g
Protein; 38g Carbohydrate; 0mg Cholesterol; 770mg Sodium
Food Exchanges: 2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 0 0 0 4921 905 0 0 0 0 0 26616 810 258

* Exported from MasterCook *

Eggplant Manicotti with Creamy Pesto Filling

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : April '97 Pasta
Vegetables Vegetarian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup shredded part-skim Mozzarella cheese (2
ounces) -- divided
1 cup fresh basil leaves
1/2 cup fresh parsley leaves
1/2 cup spinach leaves
1/4 cup pine nuts -- toasted
1/4 cup grated fresh Parmesan cheese
1/4 cup tub-style fat-free cream cheese
1/4 teaspoon salt
1 (15-ounce) container fat-free Ricotta cheese
2 garlic cloves
1 (1 1/2-pound) eggplant -- cut lengthwise into 20 (1/8-inch-thick)
slices
Cooking spray
2 cups low-fat spaghetti sauce -- divided

Combine 1/4 cup Mozzarella cheese and next 9 ingredients (Mozzarella cheese
through garlic) in a food processor, and process until smooth. Set pesto mixture
aside.
Arrange half the eggplant slices in a single layer on a baking sheet coated with
cooking spray. Broil 5 minutes or until lightly browned and very tender. Repeat
procedure with remaining eggplant.

Preheat oven to 375�.

Spread 1 cup spaghetti sauce in bottom of a 13 � 9-inch baking dish coated with
cooking spray. Place eggplant slices, browned sides down, on a smooth surface;
spoon about 2 tablespoons pesto mixture in center of each slice (the amount will
vary from 1 to 3 tablespoons depending on size of eggplant slices). Roll up,
starting at short ends; place eggplant rolls, seam sides down, over sauce. Repeat
procedure with remaining eggplant and pesto mixture. Pour 1 cup spaghetti sauce
over eggplant rolls.

Bake at 375� for 30 minutes. Top with 1/4 cup Mozzarella cheese; bake an
additional 10 minutes or until cheese is lightly browned.

Serving Size: 5 rolls with sauce

Source:
"Cooking Light, April 1997, p.183"
Copyright:
"� Cooking Light"
Yield:
"20 rolls"
T(Baking Time):
"0:30"

- - - - - - - - - - - - - - - - - - -

Per serving: 356 Calories (kcal); 11g Total Fat; (25% calories from fat); 31g
Protein; 39g Carbohydrate; 27mg Cholesterol; 1210mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 5 1/2 Vegetable; 0 Fruit; 2 Fat;
1/2 Other Carbohydrates

NOTES : Any leftover pesto mixture can be used as a topping for tomato slices or
tossed with pasta.
Nutr. Assoc. : 25072 0 3394 0 1126 25073 25014 0 0 0 0 5443 5072

* Exported from MasterCook *

Eggplant-Parmesan Gratin

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : July '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 (1-pound) eggplants
Cooking spray
1 teaspoon olive oil
3 garlic cloves -- minced
2 pounds tomatoes -- quartered (about 4 medium)
1/4 teaspoon sugar
1/4 teaspoon salt
2 tablespoons chopped fresh basil
OR
2 teaspoons dried basil
1/2 teaspoon coarsely ground pepper
1/2 cup (2 ounces) finely grated fresh Parmesan
cheese
1/4 cup dry breadcrumbs

Preheat oven to 475�.

Slice eggplants in half lengthwise. Working with each eggplant half, cut side up,
make a 1-inch-deep slit lengthwise down the middle to within 1 inch of each end.
Place eggplant halves, cut sides down, on a baking sheet coated with cooking
spray. Bake at 475� for 35 minutes or until tender. Remove from oven; cool on pan
10 minutes. Peel eggplant halves; cut crosswise into 1/4-inch-thick slices (pieces
may fall apart).

Heat oil in a large nonstick skillet over medium heat. Add garlic, and saut� 30
seconds. Add tomatoes, sugar, and salt. Cook, uncovered, 30 minutes or until
slightly thick, stirring frequently (mixture will have a pasty consistency). Stir
in basil and pepper. Spoon tomato mixture into a food processor; process 1 minute
or until smooth. Set aside.

Reduce oven temperature to 425�.

Arrange one-third of eggplant slices (about 1 cup) in a 13 � 9-inch baking dish


coated with cooking spray. Spoon half of tomato mixture (about 1 cup) evenly over
eggplant slices. Repeat procedure with remaining eggplant slices and tomato
mixture, ending with tomato mixture. Sprinkle with cheese and breadcrumbs. Bake
gratin at 425� for 45 minutes or until golden.

Serving Size: 1 cup

Source:
"Cooking Light, July 1997, p.70"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:45"

- - - - - - - - - - - - - - - - - - -

Per serving: 203 Calories (kcal); 6g Total Fat; (23% calories from fat); 10g
Protein; 33g Carbohydrate; 8mg Cholesterol; 405mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 5 1/2 Vegetable; 0 Fruit; 1/2
Fat; 0 Other Carbohydrates

NOTES : Before you put the eggplant in the oven, use this simple trick so that the
thicker part of it cooks as evenly as the edges: Make a lengthwise slit down the
middle of the eggplant halves. To save time in making this gratin, go ahead and
simmer the tomato mixture while the eggplant bakes.
Nutr. Assoc. : 3234 0 0 620 5296 0 0 0 0 2130706543 0 20086 0

* Exported from MasterCook *

Eggs Pip�rade
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon olive oil
3/4 cup chopped red bell pepper
3/4 cup chopped green bell pepper
1 garlic clove -- minced
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon ground red pepper (1/4 to 1/2 teaspoon)
1 (14.5-ounce) can diced tomatoes -- undrained
4 large eggs -- lightly beaten
1 tablespoon chopped fresh parsley (optional)

Heat oil in a large nonstick skillet over medium-high heat. Add bell peppers and
garlic; saut� 5 minutes. Add thyme, salt, ground red pepper, and tomatoes; cover,
reduce heat to medium, and cook 7 minutes or until bell peppers are tender.
Uncover, and cook 1 minute or until liquid almost evaporates. Gently stir in eggs;
cover, and cook 3 minutes or until set. Garnish with parsley, if desired. Cut into
wedges.

Description:
"Pip�rade is a dish from the Basque region of France that always
includes tomatoes and bell peppers. This version with eggs is similar
to a frittata."
Source:
"Cooking Light, November/December 1997, p.172"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 119 Calories (kcal); 6g Total Fat; (42% calories from fat); 7g
Protein; 11g Carbohydrate; 187mg Cholesterol; 413mg Sodium
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : Cook the pip�rade while the potatoes are roasting.


Nutr. Assoc. : 0 0 0 0 0 0 3624 219 3218 0

* Exported from MasterCook *

Emu Fillets with Quandong-Chile Glaze

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Game June '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 (4-ounce) emu fillets
3/4 cup dry red wine
2 rosemary sprigs
2 thyme sprigs
2 basil sprigs
1/2 cup water
1/4 cup chopped dried quandongs (or dried peaches)
2 tablespoons sugar
1/2 cup port or other sweet red wine
1 1/2 tablespoons red wine vinegar
1/2 cup beef consomm�
1 tablespoon minced seeded serrano chile
Cooking spray
4 cups gourmet salad greens

Combine first 5 ingredients in a large zip-top plastic bag. Seal bag; marinate in
refrigerator at least 12 hours, turning bag occasionally.

Combine 1/2 cup water, quandongs, and sugar in a small saucepan; bring to a boil.
Reduce heat; simmer 4 minutes. Pour into a bowl; set aside.

Combine port and vinegar in pan. Bring to a boil over medium-high heat, and cook 5
minutes. Return quandong mixture to pan. Stir in consomm� and chile, and cook 3
minutes or until reduced to 1/2 cup.

Remove emu from bag, and discard marinade. Prepare grill. Place emu on grill rack
coated with cooking spray, and grill 7 minutes on each side or until desired
degree of doneness. Set emu aside, and keep warm.

Serve emu over salad greens; drizzle with chile glaze.

Serving Size: 1 emu fillet, 1 cup greens, and 2 tablespoons chile glaze

Source:
"Cooking Light, June 1997, p.176"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 260 Calories (kcal); 3g Total Fat; (11% calories from fat); 25g
Protein; 20g Carbohydrate; 61mg Cholesterol; 291mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat;
1/2 Other Carbohydrates

NOTES : The Red Ochre Grill in Adelaide serves meats of the bush such as kangaroo
and emu, and native produce like quandongs (desert peaches, for which dried
peaches can be substituted). Wattle seeds, Illawawa plums, and bush tomatoes are
also regularly found on the menu. (Beef tenderloin steaks can be substituted for
emu.)
Nutr. Assoc. : 5950 0 0 3413 2153 0 3137 0 4594 0 118 4888 0 4165

* Exported from MasterCook *

Eye of Round with Roasted-Garlic Sauce

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Beef Nov/ Dec '97
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 whole garlic heads
2 cups fat-free beef broth -- divided
4 teaspoons dried marjoram -- divided
1 teaspoon salt -- divided
8 garlic cloves -- peeled
2 large shallots -- peeled
1 (4-pound) lean eye-of-round roast
1/2 teaspoon pepper
1 tablespoon brandy

Preheat oven to 350�.

Remove white papery skin from garlic heads (do not peel or separate the cloves).
Place garlic heads in a 1-quart baking dish; add 1/2 cup broth. Cover and bake at
350� for 1 hour. Cool 10 minutes; remove garlic heads, reserving cooking liquid.
Separate cloves; squeeze to extract garlic pulp, and discard skins. Place reserved
cooking liquid, garlic pulp, 1 1/2 cups broth, 1 teaspoon marjoram, and 1/2
teaspoon salt in a food processor; process until smooth. Set garlic sauce aside.

Combine 3 teaspoons marjoram, 1/2 teaspoon salt, 8 garlic cloves, and shallots in
a food processor; process to a coarse paste. Trim fat from roast; make 3/4-inch-
deep slits into roast. Spoon 1/4 teaspoon marjoram paste into each slit; rub roast
with remaining paste. Sprinkle roast with pepper. Cover and chill 1 hour.

Preheat oven to 325�.

Place roast on a broiler pan; insert meat thermometer into thickest portion of
roast. Bake at 325� for 2 hours or until thermometer registers 145� (medium-rare)
or desired degree of doneness. Place roast on a platter; cover with foil. Let
stand 15 minutes. Set pan and drippings aside.

Add brandy and 1/2 cup garlic sauce to broiler pan, scraping the pan to loosen
browned bits. Combine brandy mixture and remaining garlic sauce in a saucepan;
bring to a boil. Cut roast across grain into very thin slices; serve with garlic
sauce.

Serving Size: 3 ounces beef and 2 tablespoons sauce

Source:
"Cooking Light, November/December 1997, p.261"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 167 Calories (kcal); 5g Total Fat; (27% calories from fat); 26g
Protein; 4g Carbohydrate; 68mg Cholesterol; 270mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Suggested Wine: Merlot

NOTES : Any leftover roast beef and garlic sauce can be used for French-dip
sandwiches.
Omit brandy, if desired.
Nutr. Assoc. : 3506 26122 0 0 620 4902 4935 0 2330

* Exported from MasterCook *

Fajita Salad with Creamy Cilantro-Lime Sauce

Recipe By :Louis F. deLaunay, Grapevine, Texas


Serving Size : 4 Preparation Time :0:00
Categories : August �97 Poultry
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1 pound skinned, boned chicken breast -- cut into thin strips
Cooking spray
6 cups shredded romaine lettuce
1 1/3 cups thinly sliced green bell pepper rings
1 cup sliced red onion -- separated into rings
1/2 cup (2 ounces) shredded reduced-fat Monterey
Jack cheese
2 tablespoons sliced ripe olives
1 (15-ounce) can pinto beans -- rinsed and drained
1 medium tomato -- cut into 8 wedges
Creamy Cilantro-Lime Sauce

CREAMY CILANTRO-LIME SAUCE


1/2 cup fat-free sour cream
1/2 cup light mayonnaise
1/3 cup skim milk
3 tablespoons lime juice
2 tablespoons chopped fresh cilantro
1 tablespoon balsamic vinegar
2 large garlic cloves -- minced

Combine first 6 ingredients in a medium bowl. Add chicken; toss to coat. Place a
large nonstick skillet coated with cooking spray over medium heat until hot. Add
chicken mixture; saut� 8 minutes or until chicken is done. Set aside.

Divide lettuce and next 6 ingredients (lettuce through tomato) among 4 bowls; top
with chicken mixture. Serve with Creamy Cilantro-Lime Sauce.

Serving Size: 1 serving salad, 3 ounces chicken, and 1/3 cup sauce
____________________

To Make Creamy Cilantro-Lime Sauce:

Combine all ingredients, and stir well with a whisk. Cover sauce, and chill.

Serving Size: 1/3 cup


Source:
"Cooking Light, August 1997, p.76"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 431 Calories (kcal); 14g Total Fat; (28% calories from fat); 40g
Protein; 38g Carbohydrate; 85mg Cholesterol; 1096mg Sodium
Food Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 2 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 2314 0 4924 20088 20230 26424 4971 26002 0


2130706543 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Fennel, Quinoa, Orange, Walnut, and Basil Salad

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : May '97 Pasta
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 cups cooked quinoa
1 cup chopped fennel bulb
2 tablespoons minced shallots
1 teaspoon grated lemon rind
1 teaspoon grated orange rind
2/3 cup fresh orange juice
2 tablespoons fresh lemon juice
1/4 cup chopped fresh basil
2 teaspoons olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
2 cups orange sections
1/4 cup chopped walnuts -- toasted

Combine quinoa, fennel, and shallots in a large bowl; set aside. Combine lemon
rind and next 7 ingredients (lemon rind through pepper) in a small bowl; stir
well. Pour over quinoa mixture; toss well.

Spoon 1 cup of salad onto each of 4 plates. Arrange 1/2 cup orange sections around
each salad; sprinkle each salad with 1 tablespoon walnuts.

Source:
"Cooking Light, May 1997, p.134"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 274 Calories (kcal); 7g Total Fat; (22% calories from fat); 8g
Protein; 47g Carbohydrate; 0mg Cholesterol; 152mg Sodium
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1 Fat; 0 Other
Carbohydrates

NOTES : "In this dish, the fresh orange and fennel marry really well with the
flavor of the nutty quinoa, making for an interesting main-dish salad with many
rich textures," Andr�e says.
Nutr. Assoc. : 2809 26546 20224 0 0 0 0 0 0 0 0 1014 0

* Exported from MasterCook *

Fennel-and-Garlic Breadsticks

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Breads June '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon extra-virgin olive oil
1 teaspoon fennel seeds
1/4 teaspoon coarsely ground pepper
2 garlic cloves -- minced
1 (11-ounce) can refrigerated breadstick dough
Olive-oil flavored cooking spray

Preheat oven to 350� .

Heat oil in a small nonstick skillet over medium heat. Add fennel, pepper, and
garlic; saut� 1 minute. Remove from heat, and set aside.

Unroll breadstick dough (do not separate into breadsticks). Beginning at center of
dough, spread fennel mixture over half of short end of dough, pressing gently.
Fold other half of dough over fennel mixture, pinching ends together to seal.

Cut dough along perforations to form 8 breadsticks. Twist each folded breadstick,
and place on a baking sheet coated with cooking spray. Bake breadsticks at 350�
for 18 minutes or until breadsticks are golden.

Serving Size: 1 breadstick

Source:
"Cooking Light, June 1997, p.145"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 131 Calories (kcal); 6g Total Fat; (39% calories from fat); 3g
Protein; 17g Carbohydrate; 0mg Cholesterol; 432mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 0 3269 0 620 2338 26015


* Exported from MasterCook *

Fingerling Potatoes with Oregano Pesto

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Oct '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups torn spinach leaves
2 cups fresh parsley leaves
1 cup fresh oregano leaves
2 tablespoons grated fresh Parmesan cheese
2 tablespoons sliced almonds -- toasted
1 tablespoon lemon juice
1/4 teaspoon salt
2 large garlic cloves -- peeled
2 tablespoons olive oil
1 1/2 pounds fingerling potatoes (16 potatoes)

Combine first 8 ingredients in a food processor; process until smooth. With food
processor on, slowly add oil through food chute; process until well-blended. Set
aside. Preheat oven to 425�.

Place potatoes on a jelly-roll pan. Bake at 425� for 20 minutes or until tender,
stirring occasionally. Place potatoes in a large bowl; add 1/3 cup pesto, tossing
gently to coat.

Serving Size: 4 potatoes

Source:
"Cooking Light, October 1997, p.109"
Copyright:
"� Cooking Light"
Yield:
"16 potatoes"

- - - - - - - - - - - - - - - - - - -

Per serving: 217 Calories (kcal); 10g Total Fat; (38% calories from fat); 6g
Protein; 29g Carbohydrate; 2mg Cholesterol; 189mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0
Other Carbohydrates

NOTES : Store remaining pesto in an airtight container in refrigerator for up to 1


week.

Any kind of potato will work in place of the fingerlings. Just cut them up into 2-
inch chunks.
Nutr. Assoc. : 20228 3394 3390 26114 0 0 0 0 0 26103

* Exported from MasterCook *

Fire-and-Ice Melon Soup


Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : July '97 Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
6 cups cubed peeled cantaloupe (about 1 1/2
pounds)
2 cups sliced seeded peeled cucumber
1/4 cup honey
1/2 teaspoon grated lime rind
3 tablespoons fresh lime juice
1 teaspoon minced seeded jalape�o pepper
1 teaspoon ground cumin
1/2 teaspoon salt
1 (16-ounce) carton plain fat-free yogurt

Combine cantaloupe and cucumber in a blender or food processor; process until


smooth. Pour half of cantaloupe mixture into a bowl. Add honey, rind, juice, and
jalape�o to blender; process until smooth. Add cumin, salt, and yogurt; pulse
until blended. Add to cantaloupe mixture in bowl. Stir well.

Cover and chill at least 1 hour or until thoroughly chilled.

Serving Size: 1 1/4 cups

Source:
"Cooking Light, July 1997, p.65"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 149 Calories (kcal); 1g Total Fat; (3% calories from fat); 6g
Protein; 32g Carbohydrate; 1mg Cholesterol; 252mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1
Other Carbohydrates

NOTES : The jalape�o pepper adds the "fire" to this chilled soup, though it can be
omitted.
Nutr. Assoc. : 26364 26715 0 0 0 20198 0 0 20159

* Exported from MasterCook *

Fire-and-Spice Rub

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : July '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons cracked black pepper
2 tablespoons grated Parmesan cheese
2 teaspoons dried basil
2 teaspoons dried rosemary
2 teaspoons dried thyme
1/4 teaspoon garlic powder
1/4 teaspoon salt

Combine all ingredients.

Serving Size: 1 tablespoon

Source:
"Cooking Light, July 1997, p.76"
Copyright:
"� Cooking Light"
Yield:
"1/3 Cup"

- - - - - - - - - - - - - - - - - - -

Per serving: 21 Calories (kcal); 1g Total Fat; (30% calories from fat); 1g
Protein; 3g Carbohydrate; 2mg Cholesterol; 146mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0

* Exported from MasterCook *

Four Grain-and-Vegetable Burritos

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup dried black beans
2 tablespoons olive oil
3 cups chopped carrot
1 1/2 cups chopped leek
1 1/2 cups chopped onion
1 cup chopped red bell pepper
1 cup finely chopped mushrooms
1 cup chopped celery
3 cups canned vegetable broth -- divided
1 tablespoon hot chili powder
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon ground cinnamon
4 garlic cloves -- minced
1 cup uncooked medium-grain rice
1 cup uncooked lentils
1/2 cup uncooked pearl barley
1/2 cup raisins
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups chopped tomato
10 (10-inch) flour tortillas
2/3 cup (about 2 1/2 ounces) shredded smoked Gouda
Shredded leaf lettuce
2/3 cup fat-free sour cream
1 1/4 cups commercial peach salsa

Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches
above beans. Cover; let stand 8 hours. Drain.

Heat oil in Dutch oven over medium heat. Add carrot and next 5 ingredients (carrot
through celery); saut� 5 minutes. Add beans, 1 1/2 cups broth, chili powder, and
next 4 ingredients (chili powder through garlic). Cover; cook 5 minutes. Add
remaining 1 1/2 cups broth, rice, lentils, barley, raisins, salt, and pepper;
bring to a boil. Reduce heat; simmer 25 minutes. Stir in tomato; set aside.

Warm tortillas according to package directions. Spoon 1 cup bean mixture down the
center of each tortilla. Top each with 1 tablespoon cheese and shredded lettuce;
roll up. Cut each burrito in half diagonally; place 2 burrito halves on a plate;
serve with 1 tablespoon sour cream and 2 tablespoons salsa.

Source:
"Cooking Light, March 1997, p.171"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 760 Calories (kcal); 12g Total Fat; (13% calories from fat); 26g
Protein; 138g Carbohydrate; 10mg Cholesterol; 907mg Sodium
Food Exchanges: 7 1/2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 1/2 Fruit; 2 Fat; 0
Other Carbohydrates

Serving Ideas : Steamed julienne-cut red bell peppers and mixed greens add color
to the serving.

NOTES : Michael Foley suggests using a plastic bottle with a small tip opening to
squirt the sour cream onto the plate.

You can substitute two (15-ounce) cans black beans, drained, for 1 cup dried beans
and omit step 1, if desired.
Nutr. Assoc. : 0 0 0 0 0 0 2673 0 5846 0 0 0 3614 620 20107 3920 0 4680 0
0 1262 2004 5728 4924 0 0

* Exported from MasterCook *

Four-Cheese Vegetable Lasagna

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : April '97 Pasta
Vegetables Vegetarian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
12 uncooked lasagna noodles
2 teaspoons vegetable oil
Cooking spray
2 cups chopped broccoli
1 1/2 cups thinly sliced carrot
1 cup sliced green onions
1/2 cup chopped red bell pepper
3 garlic cloves -- minced
1/2 cup all-purpose flour
3 cups 1% low-fat milk
1/2 cup grated fresh Parmesan cheese (2 ounces) -- divided
1/4 teaspoon salt
1/4 teaspoon pepper
1 (10-ounce) package frozen chopped spinach -- thawed, drained, and
squeezed dry
1 1/2 cups 1% low-fat cottage cheese
1 cup shredded part-skim Mozzarella cheese (4
ounces)
1/2 cup shredded Swiss cheese (2 ounces)
Freshly ground pepper (optional) -- freshly ground pepper

Cook lasagna noodles, omitting salt and fat. Drain; set aside.

Preheat oven to 375�.

Heat oil in a Dutch oven coated with cooking spray over medium heat until hot. Add
broccoli and next 4 ingredients (broccoli through garlic), and saut� 7 minutes.
Set aside.

Place flour in a medium saucepan. Gradually add milk, stirring with a whisk until
blended. Bring to a boil over medium heat; cook 5 minutes or until thick, stirring
constantly. Add 1/4 cup Parmesan cheese, salt, and pepper; cook 1 minute, stirring
constantly. Remove from heat; stir in spinach. Reserve 1/2 cup spinach mixture for
top layer of casserole, and set aside.

Combine cottage cheese, Mozzarella, and Swiss cheese; stir well. Spread 1/2 cup
spinach mixture in bottom of a 13 � 9-inch baking dish coated with cooking spray.
Arrange 4 lasagna noodles over spinach mixture in dish; top with half of cottage
cheese mixture, half of broccoli mixture, and half of remaining spinach mixture.
Repeat layers, ending with noodles. Spread reserved 1/2 cup spinach mixture over
noodles; sprinkle with 1/4 cup Parmesan cheese. Cover and bake at 375� for 35
minutes. Let stand 10 minutes before serving. Sprinkle with pepper, if desired.

Source:
"Cooking Light, April 1997, p.117"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:35"

- - - - - - - - - - - - - - - - - - -

Per serving: 583 Calories (kcal); 4g Total Fat; (5% calories from fat); 32g
Protein; 104g Carbohydrate; 12mg Cholesterol; 530mg Sodium
Food Exchanges: 6 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

NOTES : This lasagna proves a welcome change from your standard meat-and-tomato-
based dishes. The creamy white sauce in this meatless version complements the
spinach and fresh broccoli. A lasagna isn't a lasagna unless it's both filling and
flavorful�and this one is that and more.
Nutr. Assoc. : 3878 0 5443 0 0 0 0 0 0 4938 25073 0 0 0 4047 25072 25083
3622

* Exported from MasterCook *

Four-Corn Pie

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : March '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Cooking spray
1 cup chopped onion
2 (8 3/4-ounce) cans no-salt-added whole-kernel corn -- drained
1 (8 1/2-ounce) can no-salt-added cream-style corn
1 (15 1/2-ounce) can white hominy -- drained
1 (4 1/2-ounce) can chopped green chiles -- drained
1/4 cup chopped fresh cilantro
3/4 cup (3 ounces) shredded Colby-Jack cheese -- divided
3/4 cup egg substitute
1 cup cornflakes -- finely crushed
4 tablespoons fat-free sour cream

Preheat oven to 400�.

Place a small nonstick skillet coated with cooking spray over medium heat until
hot. Add onion; saut� 5 minutes or until lightly browned. Combine onion, whole-
kernel corn, cream-style corn, hominy, chiles, and cilantro in a large bowl; stir
in 1/2 cup cheese and egg substitute. Spoon mixture into a 9-inch pie plate coated
with cooking spray. Combine 1/4 cup cheese and cornflakes; toss well. Sprinkle
over corn mixture.

Bake at 400� for 50 minutes or until top is browned and mixture is set. Serve with
1 tablespoon sour cream.

Source:
"Cooking Light, March 1997, p.96"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 334 Calories (kcal); 7g Total Fat; (17% calories from fat); 13g
Protein; 60g Carbohydrate; 3mg Cholesterol; 426mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : There's hardly any preparation for this dish� a little chopping and
opening a few cans. It's like a quiche but easier because you don't have to make a
crust.
Nutr. Assoc. : 0 0 26976 1548 5541 20197 0 971 0 417 0
* Exported from MasterCook *

Four-Layer Chili with Beans

Recipe By :
Serving Size : 6 Preparation Time :0:15
Categories : Beef Sept '97
Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 pound ground round
2 garlic cloves -- minced
2 teaspoons chili powder
1 teaspoon ground cinnamon
3/4 teaspoon ground cumin
2 cups water
3/4 teaspoon salt
1/4 teaspoon pepper
2 (14.5-ounce) cans no-salt-added stewed tomatoes -- undrained
1 (15-ounce) can kidney beans -- drained
4 1/2 cups hot cooked vermicelli (about 9 ounces
uncooked pasta)
6 tablespoons diced onion
6 tablespoons (1 1/2 ounces) reduced-fat sharp Cheddar
cheese

Cook meat and garlic in a Dutch oven over medium-high heat until browned, stirring
to crumble. Drain well, and return meat to pan. Add chili powder, cinnamon, and
cumin; cook 1 minute. Add water and the next 4 ingredients (water through kidney
beans), and bring to a boil. Reduce heat, and simmer 20 minutes. Serve chili over
pasta; top with diced onion and cheese.

Serving Size: 3/4 cup pasta, 1 cup chili, 1 tablespoon onion, and 1 tablespoon
cheese

Source:
"Cooking Light, September 1997, p.141"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:30"

- - - - - - - - - - - - - - - - - - -

Per serving: 373 Calories (kcal); 9g Total Fat; (20% calories from fat); 23g
Protein; 52g Carbohydrate; 37mg Cholesterol; 634mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 9018 0 0 0 0 0 0 0 26427 3815 2845 0 26495

* Exported from MasterCook *

French Onion Burgers


Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Beef March '97
Sandwiches

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons vegetable oil
2 cups chopped onion
1 pound ground round
1/4 teaspoon pepper
1 large egg white -- lightly beaten
1 teaspoon salt
4 (1 1/2-ounce) French bread rolls -- split and toasted
OR
4 (1 1/2-ounce) hamburger buns -- split and toasted
4 teaspoons fat-free French salad dressing
OR
4 teaspoons fat-free blue cheese salad dressing

Heat oil in a 12-inch cast-iron skillet over medium-high heat. Add onion; saut� 10
minutes or until tender. Spoon onion into a bowl; let cool.

Add beef, pepper, and egg white to onion, and stir well. Divide beef mixture into
4 equal portions, shaping into 3/4-inch-thick patties.

Sprinkle salt evenly over surface of skillet. Heat salt in skillet over high heat
2 minutes. Add patties; cook 5 minutes on each side or until done. Place patties
on bottom halves of rolls; top each with 1 teaspoon French dressing and top halves
of buns.

Source:
"Cooking Light, March 1997, p.141"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 362 Calories (kcal); 17g Total Fat; (41% calories from fat); 27g
Protein; 27g Carbohydrate; 70mg Cholesterol; 857mg Sodium
Food Exchanges: 1 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 9018 0 0 0 2130706543 0 3991 2130706543 0 0

* Exported from MasterCook *

French Twist Paste

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : July '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon olive oil
1 1/2 cups minced shallots or sweet onion
3 garlic cloves -- minced
1/4 cup Dijon mustard
1 teaspoon dried rosemary -- crushed
4 teaspoons balsamic vinegar
1/4 teaspoon pepper

Heat oil in a nonstick skillet over medium heat. Add shallots and garlic; saut� 3
minutes or until tender. Remove from heat; cool. Stir in mustard and remaining
ingredients.

Serving Size: 1 tablespoon

Source:
"Cooking Light, July 1997, p.79"
Copyright:
"� Cooking Light"
Yield:
"3/4 Cup"

- - - - - - - - - - - - - - - - - - -

Per serving: 55 Calories (kcal); 3g Total Fat; (51% calories from fat); 1g
Protein; 6g Carbohydrate; 0mg Cholesterol; 152mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 20220 0 0 0 0 0

* Exported from MasterCook *

French-Style Beef and Bow Ties

Recipe By :
Serving Size : 4 Preparation Time :0:20
Categories : Beef Pasta
Salads Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup red wine vinegar
3 tablespoons no-salt-added beef broth
1 1/2 tablespoons extra-virgin olive oil
1 tablespoon honey mustard
1/2 teaspoon pepper
1/4 teaspoon salt
3 cups hot cooked farfalle (about 6 ounces
uncooked bow tie pasta)
2 cups diced zucchini
2 cups chopped plum tomato
1/3 cup chopped fresh parsley
4 ounces sliced lean deli roast beef -- cut into 1/2-inch-wide
strips
Combine first 6 ingredients; set aside. Combine pasta and remaining ingredients;
add dressing, tossing to coat.

Serving Size: 2 cups

Source:
"Cooking Light, September 1997, p.145"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:12"

- - - - - - - - - - - - - - - - - - -

Per serving: 228 Calories (kcal); 2g Total Fat; (9% calories from fat); 15g
Protein; 37g Carbohydrate; 12mg Cholesterol; 603mg Sodium
Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 4006 26512 0 0 0 2836 5663 5663 0 247

* Exported from MasterCook *

Fresh Corn-and-Pasta Frittata

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : June '97 Main Dish

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/4 cups egg substitute
1/4 cup dry breadcrumbs
1/4 cup (1 ounce) shredded Provolone cheese
1 teaspoon olive oil
1 cup chopped green onions
1 cup presliced mushrooms
3/4 cup fresh corn kernels (about 1 ear)
1 cup cooked angel hair pasta
1/4 cup grated Parmesan cheese
Green onions (optional)

Preheat oven to 450� .

Combine first 3 ingredients in a small bowl. Stir well; set aside.

Wrap handle of a large nonstick skillet with foil. Heat oil in skillet over
medium-high heat. Add green onions, mushrooms, and corn; saut� 4 minutes or until
soft. Stir in pasta until well-blended. Add egg substitute mixture; cook 2 minutes
or until set around edges. Sprinkle with Parmesan. Bake at 450� for 5 minutes or
until center is set. Garnish with green onions, if desired.

Source:
"Cooking Light, June 1997, p.157"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 406 Calories (kcal); 9g Total Fat; (19% calories from fat); 33g
Protein; 49g Carbohydrate; 19mg Cholesterol; 709mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 3231 0 1198 3924 0 4977 2873 2845 0 3585

* Exported from MasterCook *

Fresh Tomato-and-Pepper Salad

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : March '97 Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups diced tomato
1 cup diced green bell pepper
1 cup diced yellow bell pepper
1 cup diced onion
1/4 cup chopped fresh parsley
1/4 cup fresh lemon juice
3 tablespoons capers
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper

Combine all ingredients in a bowl; stir well.

Serving Size:1/4 cup

Source:
"Cooking Light, March 1997, p.183"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 20 Calories (kcal); 1g Total Fat; (27% calories from fat); 1g
Protein; 4g Carbohydrate; 0mg Cholesterol; 51mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 26067 0 0 0 2478 0 0 0

* Exported from MasterCook *

Fresh Vegetable Broth


Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Nov/ Dec '97 Soups/Stews/Chowders
Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 cups chopped onion
2 cups chopped carrot
2 cups chopped celery
2 cups chopped parsnip
1 cup chopped leek
12 black peppercorns
4 unpeeled garlic cloves
3 bay leaves
1 basil sprig
1 thyme sprig
1 rosemary sprig
1 parsley sprig
5 quarts cold water
1 teaspoon salt

Combine all ingredients except salt in an 8-quart stockpot. Bring to a boil;


reduce heat, and simmer, uncovered, for 3 hours. Strain mixture through a
cheesecloth-lined colander into a large bowl, pressing vegetables with the back of
a spoon to remove as much liquid as possible; discard solids. Stir in salt.

Serving Size: 1 cup

Source:
"Cooking Light, November/December 1997, p.180"
Copyright:
"� Cooking Light"
Yield:
"12 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 51 Calories (kcal); trace Total Fat; (4% calories from fat); 1g
Protein; 12g Carbohydrate; 0mg Cholesterol; 220mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

NOTES : Store broth in refrigerator in an airtight container for up to 1 week.


Pour 2 cups broth into freezer-safe containers; freeze for up to 3 months.
Nutr. Assoc. : 0 20022 0 0 3891 0 620 0 3333 3413 4784 20143 0 0

* Exported from MasterCook *

Fried-Chicken Salad

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : March '97 Poultry
Salads
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup dry breadcrumbs
1/4 cup all-purpose flour
1 teaspoon garlic powder
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon pepper
3/4 pound skinned, boned chicken breasts -- cut into thin strips
1/2 cup low-fat buttermilk
Cooking spray
1 tablespoon olive oil
4 cups thickly sliced romaine lettuce (cut across
rib)
1 (1-15-ounce) can whole baby beets -- drained and halved
1/2 cup fat-free honey-Dijon mustard salad
dressing
1/2 cup (2 ounces) crumbled blue cheese

Combine first 6 ingredients in a shallow dish. Stir well; set aside. Combine
chicken and buttermilk in a bowl; stir. Cover; marinate in refrigerator 30
minutes. Drain; dredge a few strips at a time in breadcrumb mixture, tossing to
coat.

Coat a nonstick skillet with cooking spray. Add oil; place over medium heat until
hot. Add chicken to skillet; cook 3 minutes on each side or until done.

Arrange 1 cup lettuce on each of 4 plates; divide chicken and beets among plates.
Top with 2 tablespoons dressing and 2 tablespoons cheese.

Source:
"Cooking Light, March 1997, p.98"
Copyright:
"� cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 285 Calories (kcal); 9g Total Fat; (30% calories from fat); 26g
Protein; 21g Carbohydrate; 61mg Cholesterol; 928mg Sodium
Food Exchanges: 1 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat;
1/2 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 26034 25045 0 0 1280 145 25060 168

* Exported from MasterCook *

Frozen Lemonade Pie with Blueberry Sauce

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : August �97 Desserts
Pie

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
44 oatmeal crunch graham cracker (11 full
cracker sheets)
2 tablespoons sugar
1 tablespoon stick margarine -- melted
1 large egg white
Cooking spray
4 cups vanilla low-fat frozen yogurt
1/2 cup thawed lemonade concentrate -- undiluted
Blueberry Sauce

BLUEBERRY SAUCE
3/4 cup water
1/4 cup sugar
2 1/4 teaspoons cornstarch
1 1/2 cups blueberries

Preheat oven to 350�.

Place crackers in a food processor, and process until crumbly. Add sugar,
margarine, and egg white; pulse 5 times or just until moist. Press crumb mixture
into a 9-inch pie plate coated with cooking spray. Bake at 350� for 8 minutes, and
cool on a wire rack 15 minutes. Freeze piecrust 30 minutes.

Place an extra-large bowl in freezer. Remove yogurt from freezer; let stand at
room temperature while crust is cooling.

Spoon yogurt into chilled extra-large bowl. Fold lemonade concentrate into yogurt;
freeze 30 minutes or just until set but not solid. Spoon yogurt mixture into
prepared crust; freeze until set. Cover with plastic wrap; freeze 6 hours or until
firm.

Place pie in refrigerator 30 minutes before serving to soften. Serve pie with
Blueberry Sauce.

Serving Size: 1 wedge and 3 tablespoons sauce


____________________

To Make Blueberry Sauce:

Combine first 3 ingredients in a small heavy saucepan; stir with a whisk. Bring to
a boil; cook 1 minute or until thick, stirring constantly. Add blueberries; cook 2
minutes or until bubbly.

Yield: 1 1/2 cups


Serving Size: 3 tablespoons

Source:
"Cooking Light, August 1997, p.96"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 333 Calories (kcal); 4g Total Fat; (9% calories from fat); 7g
Protein; 74g Carbohydrate; 0mg Cholesterol; 347mg Sodium
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 2 1/2
Other Carbohydrates
Nutr. Assoc. : 937 0 0 0 0 26479 3912 2130706543 0 0 0 0 903338

* Exported from MasterCook *

Frozen Mud Pie Sandwiches

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Desserts June '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons sugar
2 tablespoons light-colored corn syrup
1 1/2 tablespoons unsweetened cocoa
1 tablespoon 1% low-fat milk
1 teaspoon stick margarine
1/4 teaspoon vanilla extract
1 1/4 cups coffee low-fat frozen yogurt -- softened
20 chocolate wafer cookies

Combine first 4 ingredients in a small heavy saucepan, and bring to a boil over
medium-low heat, stirring frequently with a whisk. Cook 2 minutes or until thick,
stirring frequently. Remove from heat; stir in margarine and vanilla extract.
Cover and chill thoroughly.

Spread 2 tablespoons yogurt onto each of 10 cookies; top with about 1 teaspoon
toffee syrup and remaining cookies, pressing gently. Freeze at least 1 hour.

Serving Size: 1 sandwich

Description:
"Our version of this summertime ice-cream sandwich has its own fudge
sauce."
Source:
"Cooking Light, June 1997, p.95"
Copyright:
"� Cooking Light"
Yield:
"10 Sandwiches"
T(Feezing Time):
"1:00"

- - - - - - - - - - - - - - - - - - -

Per serving: 105 Calories (kcal); 2g Total Fat; (18% calories from fat); 2g
Protein; 19g Carbohydrate; 1mg Cholesterol; 100mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
Other Carbohydrates

NOTES : These sandwiches can be stored in the freezer for up to 4 days.


Nutr. Assoc. : 0 3927 564 0 0 0 4231 2647

* Exported from MasterCook *


Frozen Strawberry Daiquiri Pie

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : August �97 Desserts
Pie

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
40 graham crackers (10 full cracker sheets)
2 tablespoons sugar
2 tablespoons stick margarine -- melted
1 large egg white
Cooking spray
4 cups vanilla low-fat frozen yogurt
1/3 cup frozen strawberry daiquiri concentrate -- undiluted
3 tablespoons white rum
Strawberry-Rum Sauce

STRAWBERRY-RUM SAUCE
2 1/2 cups quartered strawberries
2 tablespoons sugar
2 tablespoons white rum
1 teaspoon grated lime rind

Preheat oven to 350�.

Place crackers in a food processor; process until crumbly. Add sugar, margarine,
and egg white; pulse 5 times or just until moist. Press crumb mixture into a 9-
inch pie plate coated with cooking spray. Bake at 350� for 8 minutes, and cool on
a wire rack 15 minutes. Freeze pie-crust 30 minutes.

Place an extra-large bowl in freezer. Remove yogurt and daiquiri concentrate from
freezer; let stand at room temperature while crust is cooling.

Spoon yogurt into chilled extra-large bowl. Gently fold concentrate and rum into
yogurt. Freeze 45 minutes or just until set but not solid. Spoon yogurt mixture
into prepared crust; freeze until set. Cover with plastic wrap; freeze 6 hours or
until firm.

Place the pie in refrigerator 30 minutes before serving to soften. Serve pie with
Strawberry-Rum Sauce.

Serving Size: 1 wedge and 3 tablespoons sauce


____________________

To Make Strawberry-Rum Sauce:

Combine first 3 ingredients in a small bowl; stir gently. Let stand 20 minutes.
Place half of strawberry mixture and lime rind in a blender; process until smooth.
Add to remaining strawberry mixture; stir well. Cover and chill.

Yield: 1 1/2 cups


Serving Size: 3 tablespoons

Source:
"Cooking Light, August 1997, p.98"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 327 Calories (kcal); 5g Total Fat; (13% calories from fat); 7g
Protein; 64g Carbohydrate; 0mg Cholesterol; 338mg Sodium
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 Other
Carbohydrates

NOTES : Substitute apple juice or white grape juice for rum, if desired.
Nutr. Assoc. : 937 0 0 0 0 26479 26469 0 2130706543 0 26358 0 0 0

* Exported from MasterCook *

Frozen Yogurt with Rum-Raisin Sauce

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Desserts Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup packed brown sugar
2 tablespoons water
1 tablespoon stick margarine
1 1/2 tablespoons all-purpose flour
1 1/4 cups 2% low-fat milk
1/3 cup raisins
1/2 teaspoon rum flavoring
3 cups low-fat vanilla frozen yogurt

Combine first 3 ingredients in a small saucepan over medium heat; cook 3 minutes
or until margarine melts, stirring occasionally. Combine flour and milk in a small
bowl; stir with a whisk. Add milk mixture and raisins to pan, and stir well. Cook
5 minutes or until thick, stirring constantly. Remove from heat; stir in rum
flavoring. Serve over frozen yogurt.

Serving Size: 1/2 cup frozen yogurt and 1/4 cup sauce

Source:
"Cooking Light, November/December 1997, p.172"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 200 Calories (kcal); 3g Total Fat; (12% calories from fat); 6g
Protein; 42g Carbohydrate; 4mg Cholesterol; 113mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 2
Other Carbohydrates

NOTES : The sauce can be made in advance and reheated in the microwave. Place it
in a 2-cup glass measure; microwave at HIGH 1 minute or until heated, stirring
every 30 seconds.
Nutr. Assoc. : 0 0 0 0 0 4680 4794 26479
* Exported from MasterCook *

Fruit-and-Bulgur Salad

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : June '97 Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 cups water
1/2 cup yellow split peas
3/4 cup uncooked bulgur or cracked wheat
3/4 cup boiling water
1 cup chopped Red Delicious apple
1/4 cup dried cranberries
1/4 cup chopped pitted dates
1/4 cup plain low-fat yogurt
2 tablespoons lemon juice
1/4 teaspoon salt
1/4 teaspoon curry powder
1 (11-ounce) can mandarin oranges in light syrup -- drained
5 tablespoons chopped almonds -- toasted

Bring 3 cups water and split peas to a boil in a saucepan. Reduce heat; cook,
uncovered, 30 minutes or just until split peas are tender. Drain well; set aside.

Combine bulgur and 3/4 cup boiling water in a large bowl. Cover and let stand 30
minutes. Add peas, apple, cranberries, and dates; stir well.

Combine yogurt, lemon juice, salt, and curry, and add to bulgur mixture, stirring
well. Gently stir in oranges. Top salad with toasted almonds.

Serving Size: 1 cup salad and 1 tablespoon almonds

Source:
"Cooking Light, June 1997, p.105"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 277 Calories (kcal); 6g Total Fat; (17% calories from fat); 10g
Protein; 51g Carbohydrate; 1mg Cholesterol; 132mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 5096 218 0 4704 26507 20027 0 0 0 0 0 0

* Exported from MasterCook *

Fudgy Chocolate Brownies

Recipe By :
Serving Size : 20 Preparation Time :0:00
Categories : Cookies Desserts
Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
5 tablespoons stick margarine
1 ounce unsweetened chocolate
2/3 cup Dutch process or unsweetened cocoa
1 1/2 cups sugar
3 large egg whites -- lightly beaten
1 large egg -- lightly beaten
1 cup all-purpose flour
1/2 teaspoon baking powder
Cooking spray

Preheat oven to 325�.

Melt margarine and chocolate in a large saucepan over medium heat. Stir in cocoa;
cook 1 minute. Stir in sugar, and cook 1 minute (mixture will almost form a ball
and be difficult to stir). Remove pan from heat; cool slightly. Gradually add warm
chocolate mixture to egg whites and egg, stirring with a whisk until well-blended.
Combine flour and baking powder; add flour mixture to chocolate mixture, stirring
well.

Spoon batter into a 9-inch square baking pan coated with cooking spray. Bake at
325� for 30 minutes (do not overbake). Cool on a wire rack.

Source:
"Cooking Light, November/December 1997, p.137"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"

- - - - - - - - - - - - - - - - - - -

Per serving: 130 Calories (kcal); 4g Total Fat; (28% calories from fat); 2g
Protein; 22g Carbohydrate; 9mg Cholesterol; 58mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
Other Carbohydrates

NOTES : The technique for these brownies is a bit unorthodox. When you add the
sugar and cocoa to the melted chocolate, it forms a ball that's hard to stir. But
stick with it; the end results are well worth it.
Nutr. Assoc. : 0 0 20186 0 3231 0 0 0 0

* Exported from MasterCook *

Fudgy Souffl� Cake with Warm Turtle Sauce

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Desserts Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Butter-flavored cooking spray
1/4 teaspoon sugar
1/2 cup unsweetened cocoa
6 tablespoons hot water
2 tablespoons stick margarine
3 tablespoons all-purpose flour
3/4 cup 1% low-fat milk
1/4 cup sugar
1/8 teaspoon salt
4 large egg whites
3 tablespoons sugar
Warm Turtle Sauce (recipe follows)

WARM TURTLE SAUCE


6 tablespoons fat-free caramel-flavored sundae syrup
3 tablespoons chopped pecans -- toasted

Preheat oven to 375�.

Coat a 1 1/2-quart souffl� dish with cooking spray; sprinkle with 1/4 teaspoon
sugar. Set aside.

Combine cocoa and hot water in a bowl. Stir well; set aside.

Melt margarine in a small, heavy saucepan over medium heat. Add flour; cook 1
minute, stirring constantly with a whisk. Add milk, 1/4 cup sugar, and salt; cook
3 minutes or until thick, stirring constantly. Remove from heat. Add cocoa
mixture; stir well. Spoon into a large bowl; let cool slightly.

Beat egg whites (at room temperature) at high speed of a mixer until foamy. Add 3
tablespoons sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently
fold 1 cup egg white mixture into cocoa mixture; gently fold in remaining egg
white mixture. Spoon into prepared souffl� dish.

Bake at 375� for 35 minutes or until puffy and set. Remove from oven; serve warm,
at room temperature, or chilled with Warm Turtle Sauce.

Serving Size: 1 wedge and about 1 tablespoon sauce


____________________

To Make Warm Turtle Sauce:

Place caramel syrup in a small bowl; microwave at HIGH 30 seconds or until warm.
Stir in pecans.

Recipe Makes: 1/2 cup


Serving Size: about 1 1/2 tablespoons.

Source:
"Cooking Light, January/February 1997, p.79"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:35"

- - - - - - - - - - - - - - - - - - -
Per serving: 247 Calories (kcal); 7g Total Fat; (26% calories from fat); 6g
Protein; 39g Carbohydrate; 1mg Cholesterol; 156mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 2
1/2 Other Carbohydrates

NOTES : No more dashing from oven to table � just bake the souffl�; then serve
warm, at room temperature, or chilled. Once it's fallen, it takes on the
consistency of a dense fudge cake.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 1440 3231 0 2130706543 0 0 0

* Exported from MasterCook *

Fusilli with Curried Beef and Cauliflower

Recipe By :
Serving Size : 4 Preparation Time :0:15
Categories : Beef Pasta
Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup no-salt-added beef broth
1/2 cup plain fat-free yogurt
1 tablespoon cornstarch
2 teaspoons curry powder
1/2 teaspoon salt
1/4 teaspoon pepper
2 teaspoons olive oil
1/2 pound lean, boned sirloin steak -- cut into 1/2" cubes
Cooking spray
4 cups small cauliflower florets
1/2 cup water
1 cup frozen green peas -- thawed
4 cups hot cooked fusilli (about 8 ounces
uncooked twisted spaghetti)

Combine first 6 ingredients in a small bowl; stir well with a whisk. Set aside.

Heat oil in a large nonstick skillet over medium-high heat. Add meat, and saut� 5
minutes or until browned. Remove from skillet, and set aside. Wipe skillet dry
with paper towels. Coat skillet with cooking spray; place over medium heat until
hot. Add cauliflower; saut� 3 minutes. Add water; cover, reduce heat, and simmer 4
minutes. Return meat to skillet; stir in broth mixture and peas. Bring to a boil;
cook 2 minutes, stirring gently. Serve over pasta.

Serving Size: 1 cup pasta and 1 cup meat mixture

Source:
"Cooking Light, September 1997, p.141"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:25"

- - - - - - - - - - - - - - - - - - -
Per serving: 371 Calories (kcal); 7g Total Fat; (16% calories from fat); 21g
Protein; 55g Carbohydrate; 22mg Cholesterol; 397mg Sodium
Food Exchanges: 3 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 26512 20159 0 0 0 0 0 27220 0 2512 0 0 2845 0

* Exported from MasterCook *

Fuzzy-Navel Bread Pudding

Recipe By :Ruth Kent Cook, Batesville, Ark.


Serving Size : 20 Preparation Time :0:00
Categories : Desserts Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (17.3-ounce) can reduced-fat refrigerated buttermilk
biscuits (such as Pillsbury Grands)
4 1/2 cups (1-inch) cubed French bread (about 8
[1-ounce] slices)
1 cup raisins
1/2 cup packed brown sugar
1 large egg
2 cups skim milk
1 tablespoon lemon juice
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
1 (20-ounce) can unsweetened crushed pineapple -- undrained
Cooking spray
1/4 cup reduced-calorie stick margarine
1/2 cup orange juice
1/4 cup amaretto (almond-flavored liqueur)
1 (1-pound) box powdered sugar

Preheat oven to 350�.

Bake biscuits according to package directions; cool. Tear biscuits into 1-inch
pieces. Combine torn biscuits, bread, and raisins in a large bowl; set aside.

Combine brown sugar and egg in a bowl; beat at medium speed of a mixer until
blended. Add milk, lemon juice, cinnamon, and vanilla; beat well. Add egg mixture
and pineapple to biscuit mixture; stir until bread is moist. Spoon into a 13�9-
inch baking pan coated with cooking spray; bake at 350� for 30 minutes or until
set and lightly browned.

Melt the margarine in a medium saucepan over medium heat; add orange juice and
amaretto. Gradually add powdered sugar, stirring well with a whisk until sugar
dissolves. Serve warm with bread pudding.

Serving Size: 1 [2 1/4-inch] piece and about 2 tablespoons sauce

Source:
"Cooking Light, November/December 1997, p.166"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 255 Calories (kcal); 3g Total Fat; (9% calories from fat); 4g
Protein; 54g Carbohydrate; 10mg Cholesterol; 394mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 2
Other Carbohydrates

NOTES : "Bread pudding was a favorite when I was growing up. My mother would use
leftover cold biscuits and whatever sandwich bread she had around her kitchen.
This version reflects my mother's bread combination."
�Ruth Kent Cook, Batesville, Ark.
Nutr. Assoc. : 4041 20157 4680 0 0 0 0 0 0 3001 0 20100 0 2044 1191

* Exported from MasterCook *

Garden Grilled Cheese

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Sandwiches Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 teaspoons Dijon mustard
8 (1-ounce) slices sourdough bread
1 cup (4 ounces) shredded reduced-fat sharp
Cheddar cheese
1/2 cup drained canned artichoke hearts -- sliced
1 1/3 cups sliced bottled roasted red bell peppers
Cooking Spray

Spread 2 teaspoons mustard on 1 bread slice; top with 1/4 cup cheese, 2
tablespoons artichokes, 1/3 cup bell peppers, and 1 bread slice. Repeat procedure
with remaining mustard, bread, cheese, artichokes, and bell peppers.

Heat a large nonstick skillet coated with cooking spray over medium heat until
hot. Add sandwiches to skillet; cook 2 minutes on each side or until golden brown.

Source:
"Cooking Light, September 1997, p.130"
Copyright:
"� Cooking Light"
Yield:
"4 Sandwiches"

- - - - - - - - - - - - - - - - - - -

Per serving: 231 Calories (kcal); 4g Total Fat; (16% calories from fat); 13g
Protein; 35g Carbohydrate; 6mg Cholesterol; 664mg Sodium
Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : To flatten the sandwiches as they cook, place another skillet on top of
them.
Nutr. Assoc. : 0 134 26495 42 4752 0

* Exported from MasterCook *

Garden Paprikash

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : March '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons vegetable oil
2 cups chopped cabbage
1 cup chopped onion
1 cup sliced baking potato -- cut into 1/4-inch slices
1/2 cup sliced carrot
1/2 cup sliced green bell pepper
1/2 cup sliced red bell pepper
2 garlic cloves -- minced
1 tablespoon Hungarian sweet paprika
1 1/2 teaspoons grated lemon rind
1 teaspoon caraway seed
1/4 teaspoon crushed red pepper (1/4 to 1/2 teaspoon)
2 cups plain soy milk
1 cup no-salt-added tomato juice
2 teaspoons low-sodium tamari or soy sauce

Heat oil in a large saucepan over medium heat. Add cabbage and next 10 ingredients
(cabbage through red pepper); saut� 3 minutes.

Add remaining ingredients; bring to a boil. Reduce heat; simmer, uncovered, 10


minutes or until tender and mixture begins to thicken. Serve with noodles.

Serving Size: about 1 1/4 cup

Source:
"Cooking Light, March 1997, p.176"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 154 Calories (kcal); 5g Total Fat; (28% calories from fat); 7g
Protein; 23g Carbohydrate; 0mg Cholesterol; 139mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 0 2415 0 2135 0 3572 4695 620 1032 0 0 3002 5062 5298 20119

* Exported from MasterCook *

Garden Pastitsio
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : August �97 International
Pasta Vegetarian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons olive oil
2 cups diced onion
1 cup diced celery
2 teaspoons chopped fresh oregano
OR
3/4 teaspoon dried oregano
3 garlic cloves -- minced
1 (8-ounce) package tempeh -- crumbled
2 teaspoons cornstarch
1 tablespoon water
5 cups 1% low-fat milk
1 tablespoon fresh lemon juice
1 1/2 teaspoons chopped fresh dill
OR
1/2 teaspoon dried dill
1/2 teaspoon salt
1/4 teaspoon ground white pepper
8 cups hot cooked elbow macaroni (about 1 pound
uncooked)
2 (4-ounce) packages crumbled Feta cheese -- divided
1 (10-ounce) package frozen chopped spinach -- thawed, drained, and
squeezed
Cooking spray

Preheat oven to 375�.

Heat oil in a Dutch oven over medium heat. Add onion, celery, oregano, garlic, and
tempeh, and saut� 5 minutes. Combine cornstarch and water, and stir well. Add
cornstarch mixture and milk to pan; bring to a boil. Reduce heat, and simmer 20
minutes, stirring occasionally. Stir in lemon juice, dill, salt, pepper, macaroni,
4 ounces Feta, and spinach. Spoon mixture into a 13 � 9-inch baking dish coated
with cooking spray; sprinkle with 4 ounces Feta. Bake at 375� for 30 minutes or
until lightly browned.

Serving Size: 1 1/2 cups

Description:
"In this traditional Greek casserole, the soy protein in the tempeh
replaces beef or lamb."
Cuisine:
"Greek"
Source:
"Cooking Light, August 1997, p.125"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:30"

- - - - - - - - - - - - - - - - - - -
Per serving: 433 Calories (kcal); 12g Total Fat; (24% calories from fat); 23g
Protein; 60g Carbohydrate; 31mg Cholesterol; 571mg Sodium
Food Exchanges: 3 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates

NOTES : Tempeh can be found at health-food stores or Oriental markets.


Nutr. Assoc. : 0 0 0 26053 0 2130706543 620 0 0 0 0 0 0 0 2130706543 0 0
2829 0 0 0

* Exported from MasterCook *

Garden Tomato Upside-Down Corn Bread

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Breads March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon vegetable oil
1 teaspoon dried Italian seasoning
2 garlic cloves -- minced
4 plum tomatoes -- cut into 1/4 inch thick slices (4-6
tomatoes)
1/2 teaspoon salt
1/2 teaspoon pepper
1 cup all-purpose flour
1 cup yellow cornmeal
3 tablespoons sugar
1 tablespoon baking powder
1/2 teaspoon garlic-pepper seasoning (1/2 to 1
teaspoon)
1/2 teaspoon chili powder
1/4 cup minced fresh onion
1/2 cup (2 ounces) grated sharp Cheddar cheese
1 cup skim milk
3 tablespoons ketchup
2 tablespoons vegetable oil
2 large egg whites -- lightly beaten

Preheat oven to 400�.

Heat 1 tablespoon oil in a 9-inch cast-iron skillet over medium heat. Add Italian
seasoning and garlic; saut� 1 minute. Arrange tomato slices in a circular pattern
in skillet. Sprinkle with salt and pepper. Reduce heat to low.

Combine flour and next 7 ingredients (flour through cheese) in a large bowl. Add
milk, ketchup, 2 tablespoons oil, and egg whites, stirring until moist. Pour
batter into skillet. Bake at 400� for 30 minutes or until a wooden pick inserted
in center comes out clean. Place a plate upside down on top of skillet, and invert
onto plate.

Serving Size: 1 wedge

Source:
"Cooking Light, March 1997, p.136"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 195 Calories (kcal); 6g Total Fat; (29% calories from fat); 6g
Protein; 29g Carbohydrate; 6mg Cholesterol; 369mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat;
1/2 Other Carbohydrates

Nutr. Assoc. : 0 3776 620 4527 0 0 0 0 0 0 27158 0 0 4908 0 0 0 3231

* Exported from MasterCook *

Garden-Harvest Vegetables

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Oct '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Cooking spray
1 cup sliced carrot (1/2-inch-thick slices)
2 medium onions -- each cut into 8 wedges
3 cups sliced zucchini (1-inch-thick slices)
2 cups broccoli florets
4 large mushrooms -- quartered
2 garlic cloves -- minced
1 tablespoon dried parsley flakes
1 teaspoon dried rosemary
1 teaspoon dried tarragon
1 teaspoon chicken-flavored bouillon granules
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup water
1 teaspoon cornstarch

Place a large nonstick skillet coated with cooking spray over medium- high heat.
Add carrot and onions, and saut� 8 minutes.

Add zucchini, broccoli, mushrooms, and garlic; saut� 5 minutes. Add parsley and
next 5 ingredients (parsley through pepper); saut� 3 minutes.

Combine the water and cornstarch in a small bowl; add to pan. Bring to a boil;
cook 1 minute, stirring constantly.

Serving Size: 1 cup

Source:
"Cooking Light, October 1997, p.144"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -
Per serving: 47 Calories (kcal); trace Total Fat; (6% calories from fat); 2g
Protein; 10g Carbohydrate; trace Cholesterol; 170mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

NOTES : "I love to cook, and I have been doing it as long as I can remember.
Lately, I have been changing old recipes so that they have less fat. This recipe
is one of my grandmother's favorites that I've lightened."
�Annie Bayley, Chattaroy, Wash.
Nutr. Assoc. : 0 20024 4288 26099 2358 4196 620 3135 0 0 26441 0 0 0 0

* Exported from MasterCook *

Garden-Veggie Primavera

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Oct '97 Pasta
Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon olive oil
1/2 cup sliced carrot
1/2 cup sliced celery
1/2 cup broccoli florets
1/2 cup red bell pepper rings
1 garlic clove -- minced
1/2 cup tomato juice
1/4 cup chopped fresh basil
1/2 cup frozen green peas
1/4 teaspoon salt
1/8 teaspoon pepper
2 cups hot cooked farfalle (about 1 1/2 cups
uncooked bow tie pasta)
2 tablespoons grated fresh Parmesan cheese

Heat oil in a large nonstick skillet over medium heat until hot. Add carrot and
next 4 ingredients (carrot through garlic); saut� 3 minutes. Stir in tomato juice
and basil; simmer 3 minutes. Add peas, salt, and pepper; cook 2 minutes. Add
pasta; toss well. Sprinkle with cheese.

Serving Size: 1 cup

Source:
"Cooking Light, October 1997, p.152"
Copyright:
"� Cooking Light"
Yield:
"4 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 178 Calories (kcal); 5g Total Fat; (23% calories from fat); 6g
Protein; 28g Carbohydrate; 2mg Cholesterol; 332mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 0 2358 4695 0 0 0 0 1326 0 2836 0

* Exported from MasterCook *

Garlic Mashed Potatoes

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Jan/ Feb '97 Menu Item

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 pounds medium baking potatoes -- quartered
3/4 cup 2% low-fat milk
1 tablespoon margarine
1 1/2 teaspoons garlic powder
1/2 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon pepper

Place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat;
simmer 25 minutes or until tender. Drain in a colander over a bowl, reserving 1/2
cup cooking liquid. Return potatoes to pan. Add reserved cooking liquid and
remaining ingredients; beat at medium speed of a mixer until smooth.

Serving Size: 1 cup

Source:
"Cooking Light, January/February 1997, p.94"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 155 Calories (kcal); 3g Total Fat; (14% calories from fat); 4g
Protein; 29g Carbohydrate; 2mg Cholesterol; 224mg Sodium
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 5669 0 4099 0 0 0 0

* Exported from MasterCook *

Garlic-Rosemary Roasted Chicken

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : April '97 Main Dish
Poultry
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 (5-pound) roasting chicken (5 to 6-pounds)
1 tablespoon chopped fresh rosemary
8 garlic cloves -- crushed
2 medium red onions -- quartered
2 whole garlic heads
2 teaspoons olive oil

Preheat oven to 450�.

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 fingers between the skin and
meat. Place rosemary and crushed garlic beneath skin of breast and drumsticks.
Lift wing tips up and over back; tuck under chicken. Place chicken, breast side
up, on a broiler pan.

Cut a thin slice from end of each onion. Remove white papery skins from garlic
heads (do not peel or separate cloves). Cut tops off garlic heads, leaving root
end intact.

Insert meat thermometer into meaty part of thigh, making sure not to touch bone.
Bake at 450� for 30 minutes. Brush onions and garlic heads with olive oil. Arrange
onions and garlic heads around chicken. Reduce oven temperature to 350�; bake an
additional 1 hour and 15 minutes or until meat thermometer registers 180�. Cover
chicken loosely with foil; let stand 10 minutes. Discard skin from chicken.
Squeeze roasted heads of garlic to extract pulp; serve as a spread on French
bread, if desired.

Serving Size: 3 ounces chicken and 1 onion quarter

Source:
"Cooking Light, April 1997, p.115"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 247 Calories (kcal); 10g Total Fat; (36% calories from fat); 30g
Protein; 8g Carbohydrate; 86mg Cholesterol; 111mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Suggested Wine: Dry Gewurtztraminer

NOTES : When it first ran in our October 1996 issue, this dish was accompanied by
five other roasted-chicken recipes, each one an herb-infused, earthy delight. Of
all those recipes, this classic French version proved to be everyone's favorite.
It's amazing how the simple combination of rosemary and garlic can so infuse the
chicken, making it taste every bit as glorious as it smells when it's cooking in
the oven.
Nutr. Assoc. : 5829 0 0 0 3506 0

* Exported from MasterCook *


Garlicky Tomato Tart

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : July '97 Main Dish
Vegetarian

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (10-inch) Greek Baking-Powder Piecrust -- see recipe
Cooking spray
2 large eggs
2 large egg whites
1 teaspoon olive oil
4 garlic cloves -- minced
2 cups chopped seeded peeled tomato (about 1
pound)
1 tablespoon sun-dried tomato paste
1/2 teaspoon salt
1/8 teaspoon sugar
1 teaspoon chopped fresh thyme
OR
1/4 teaspoon dried thyme
1 tablespoon chopped fresh basil
OR
1 teaspoon dried basil
1/8 teaspoon pepper
2/3 cup skim milk
2 tablespoons nonfat dry milk
2 large ripe tomatoes (about 3/4 pound) -- cut into 1/4-inch-thick
slices
1/4 cup (1 ounce) shredded Gruy�re or Swiss cheese
1/4 cup (1 ounce) finely grated fresh Parmesan
cheese

Preheat oven to 375�.

Press Greek Baking-Powder Piecrust into a 10-inch quiche dish coated with cooking
spray. Combine eggs and egg whites in a medium bowl; beat well with a whisk. Brush
2 tablespoons egg mixture over crust; set remaining egg mixture aside. Bake at
375� for 7 minutes; cool on a wire rack.

Heat oil in a large nonstick skillet over medium heat. Add garlic; saut� 30
seconds. Add chopped tomato, tomato paste, salt, and sugar; saut� 15 minutes or
until thick (mixture will have a pasty consistency). Remove from heat; stir in
thyme, basil, and pepper.

Add milks to remaining egg mixture in bowl; beat well. Stir in tomato mixture.
Arrange sliced tomatoes in bottom of prepared crust; spoon egg mixture into dish.
Sprinkle with cheeses. Bake at 375� for 45 minutes or until knife inserted near
center comes out clean.

Serving Size: 1 wedge

Source:
"Cooking Light, July 1997, p.68"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:45"

- - - - - - - - - - - - - - - - - - -

Per serving: 229 Calories (kcal); 9g Total Fat; (33% calories from fat); 11g
Protein; 27g Carbohydrate; 71mg Cholesterol; 521mg Sodium
Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 2130706543 0 0 0 0 0 26059 1504 0 0 0 0 2130706543 0 0


2130706543 0 0 0 20231 697 20086

* Exported from MasterCook *

Greek Baking-Powder Piecrust

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Desserts July '97
Miscellaneous

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/4 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup water
3 tablespoons olive oil

Combine first 3 ingredients in a large bowl; make a well in center of mixture. Add
water and oil to flour mixture, stirring until well-blended.

Turn dough out onto a lightly floured surface; knead 4 to 5 times. Divide dough in
half. Working with one half at a time, press mixture gently into a 4-inch circle
on heavy-duty plastic wrap; cover with additional plastic wrap. Chill for 15
minutes. Roll dough, still covered, into an 11-inch circle. Place dough in freezer
5 minutes or until plastic wrap can be easily removed.

Serving Size: 1/6 crust

Cuisine:
"Greek"
Source:
"Cooking Light, July 1997, p.68"
Copyright:
"� Cooking Light"
Yield:
"2 (10-inch) crusts"

- - - - - - - - - - - - - - - - - - -

Per serving: 116 Calories (kcal); 4g Total Fat; (28% calories from fat); 2g
Protein; 18g Carbohydrate; 0mg Cholesterol; 171mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
NOTES : Dough can be stored up to 3 days in the refrigerator in a zip-top plastic
bag.
Nutr. Assoc. : 0 0 0 0 0

* Exported from MasterCook *

Ginger Cookies

Recipe By :
Serving Size : 52 Preparation Time :0:00
Categories : April '97 Cookies

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2/3 cup plus 3 tablespoons sugar -- divided
1/4 cup plus 2 tablespoons stick margarine -- softened
1/4 cup molasses
1 large egg
2 cups all-purpose flour
2 teaspoons baking soda
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1/2 teaspoon ground mace
Cooking spray

Preheat oven to 350�.

Beat 2/3 cup sugar and margarine at medium speed of a mixer until well-blended.
Add molasses and egg; beat well.

Combine flour, baking soda, ginger, cinnamon, and mace; gradually add to sugar
mixture. Stir until well-blended. Divide in half. Wrap each portion in plastic
wrap; freeze for 30 minutes.

Shape each portion of dough into 26 (1-inch) balls; roll in 3 tablespoons sugar.
Place, 2 inches apart, on baking sheets coated with cooking spray. Bake at 350�
for 12 minutes or until lightly browned. Remove from sheets; let cool on wire
racks. Store in an airtight container.

Serving Size: 1 cookie

Description:
"Cookies can be one of the toughest foods to lighten, but it was
absolutely no problem with this recipe from Elizabeth Graubard of Palm
Harbor, Florida. Both their flavor and appearance rate a 10."
Source:
"Cooking Light, April 1997, p.170"
Copyright:
"� Cooking Light"
Yield:
"52 cookies"
T(Baking Time):
"0:12"

- - - - - - - - - - - - - - - - - - -
Per serving: 41 Calories (kcal); 1g Total Fat; (22% calories from fat); 1g
Protein; 7g Carbohydrate; 4mg Cholesterol; 60mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 1440 4098 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Ginger-Mango Gelato

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : August �97 Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups diced peeled mango
2 tablespoons fresh lime juice
2 teaspoons minced crystallized ginger
1 1/2 cups water
3/4 cup sugar
Mint sprigs (optional)

Place first 3 ingredients in a blender or food processor. Process until smooth,


and set aside. Combine water and sugar in a small saucepan. Bring to a boil; cook
1 minute, stirring constantly. Remove from heat, and stir in mango mixture. Cool
to room temperature.

Pour mixture into the freezer can of an ice-cream freezer, and freeze according to
manufacturer's instructions. Garnish with mint sprigs, if desired.

Serving Size: 1/2 cup

Source:
"Cooking Light, August 1997, p.120"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 138 Calories (kcal); trace Total Fat; (0% calories from fat); trace
Protein; 35g Carbohydrate; 1mg Cholesterol; 4mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1 1/2
Other Carbohydrates

Nutr. Assoc. : 4088 0 3003 0 0 0

* Exported from MasterCook *

Ginger-Molasses Marinade
Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : July '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup low-sodium soy sauce
1/4 cup molasses
1 tablespoon olive oil
1 teaspoon ground ginger

Combine all ingredients; stir well.

Serving Size: 1 tablespoon

Source:
"Cooking Light, July 1997, p.81"
Copyright:
"� Cooking Light"
Yield:
"3/4 Cup"

- - - - - - - - - - - - - - - - - - -

Per serving: 35 Calories (kcal); 1g Total Fat; (28% calories from fat); 1g
Protein; 6g Carbohydrate; 0mg Cholesterol; 403mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 4026 0 0 0

* Exported from MasterCook *

Gingered Watermelon Compote

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Desserts June '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 cup sugar
1/4 cup water
2 teaspoons grated lime rind
6 tablespoons fresh lime juice
2 tablespoons chopped peeled fresh ginger
2 tablespoons chopped fresh mint
8 cups (1-inch) watermelon balls (about a 5-pound
watermelon)
2 cups (1-inch) honeydew melon balls (about a
3-pound honeydew melon)
2 cups (1-inch) cantaloupe balls (about a 3-pound
cantalope)
Mint sprigs (optional)
Combine first 6 ingredients in a small bowl; set aside.

Combine melon balls in a large bowl, and add lime juice mixture. Cover and chill
at least 1 hour. Garnish with mint sprigs, if desired.

Serving Size: 1 cup melon balls

Description:
"Fresh ginger gives this fruit cup a refreshing kick."
Source:
"Cooking Light, June 1997, p.94"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 73 Calories (kcal); 1g Total Fat; (6% calories from fat); 1g Protein;
18g Carbohydrate; 0mg Cholesterol; 8mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 26051 0 5477 3709 26364 3385

* Exported from MasterCook *

Gingered Winter Squash-and-Root Vegetable Soup

Recipe By :
Serving Size : 11 Preparation Time :0:00
Categories : Jan/ Feb '97 Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons vegetable oil
1 large onion -- cut into 1-inch pieces
1 teaspoon ground ginger
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon dry mustard
1/4 teaspoon ground mace
1/4 teaspoon ground cinnamon
1/4 teaspoon black pepper
1/8 teaspoon ground red pepper
6 cups cubed peeled butternut squash (about 2
pounds)
2 1/2 cups cubed peeled sweet potato (about 3/4
pound)
3/4 cup sliced parsnip (1-inch-thick)
5 (10 1/2-ounce) cans low-salt chicken broth
1 cup skim milk

Heat oil in a large stockpot over medium heat. Add onion and next 8 ingredients
(onion through red pepper); saut� 2 minutes. Reduce heat to low; cover and cook 5
minutes or until onion is tender. Add squash, sweet potato, parsnip, and broth.
Bring to a boil; reduce heat, and simmer, partially covered, 30 minutes or until
tender.

Place one-third of vegetable mixture in a blender or food processor; process until


smooth. Pour pur�ed vegetable mixture into a large bowl. Repeat procedure with
remaining vegetable mixture. Return pur�ed mixture to pan; stir in milk. Cook over
low heat 5 minutes or until thoroughly heated, stirring occasionally.

Serving Size: 1 cup

Source:
"Cooking Light, January/February 1997, p.126"
Copyright:
"� Cooking Light"
Yield:
"11 cup"

- - - - - - - - - - - - - - - - - - -

Per serving: 124 Calories (kcal); 4g Total Fat; (24% calories from fat); 8g
Protein; 21g Carbohydrate; trace Cholesterol; 138mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 2406 5212 20144 0 0

* Exported from MasterCook *

Gingersnap Pumpkin Pie

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Desserts Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 3/4 cups gingersnap crumbs (about 43 cookies,
finely crushed)
2 1/2 tablespoons reduced-calorie stick margarine -- melted
2 tablespoons granulated sugar
Cooking spray
1 1/2 cups fresh or canned pumpkin pur�e
3/4 cup packed brown sugar
1 tablespoon cornstarch
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
2 large egg whites
1 large egg
1 (12-ounce) can evaporated skim milk

Preheat oven to 325�. Combine first 3 ingredients in a bowl; toss with a fork
until moist. Press into bottom and up sides of a 9-inch pie plate coated with
cooking spray. Bake at 325� for 5 minutes; cool on a wire rack.
Combine pumpkin and remaining ingredients in a bowl. Pour into prepared crust.
Bake at 325� for 1 hour or until a knife inserted in center comes out clean. Cool
on a wire rack.

Serving Size: 1 wedge

Source:
"Cooking Light, October 1997, p.139"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 227 Calories (kcal); 4g Total Fat; (16% calories from fat); 5g
Protein; 43g Carbohydrate; 20mg Cholesterol; 276mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 2 1/2
Other Carbohydrates

Nutr. Assoc. : 1388 4295 0 0 26007 0 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Gingersnap Scones with Espresso Glaze

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Breads Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 3/4 cups all-purpose flour
1/4 cup gingersnap crumbs (about 6 cookies, finely
crushed)
1/4 cup sugar
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup chilled stick margarine -- cut into small pieces
1/2 cup low-fat buttermilk
1 large egg -- lightly beaten
Cooking spray
1 tablespoon hot water
1 1/2 teaspoons instant coffee granules
3/4 cup sifted powdered sugar
10 walnut halves

Preheat oven to 400�.

Combine the first 6 ingredients in a bowl; cut in margarine with a pastry blender
or 2 knives until the mixture resembles coarse meal. Add buttermilk and egg,
stirring just until moist (dough will be sticky).

Turn dough out onto a lightly floured surface; with floured hands, knead lightly 4
times. Pat dough into a 10-inch circle on a baking sheet coated with cooking
spray. Cut dough into 10 wedges, cutting into, but not through, dough. Bake at
400� for 15 minutes or until golden.

Combine hot water and coffee granules in a medium bowl; stir well. Add powdered
sugar; stir well. Drizzle over scones. Cut into 10 wedges; top each with 1 walnut
half.

Serving Size: 1 scone

Description:
"Talk about a double hit: coffee in your cup, coffee in your scones."
Source:
"Cooking Light, January/February 1997, p.81"
Copyright:
"� Cooking Light"
Yield:
"11 scones"
T(Baking Time):
"0:15"

- - - - - - - - - - - - - - - - - - -

Per serving: 206 Calories (kcal); 6g Total Fat; (25% calories from fat); 4g
Protein; 35g Carbohydrate; 19mg Cholesterol; 300mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 Other
Carbohydrates

Nutr. Assoc. : 0 3521 0 0 0 0 0 25045 0 0 0 0 0 0

* Exported from MasterCook *

Giselle's Angel Food Cake

Recipe By :Recipe by Patricia Williams


Serving Size : 6 Preparation Time :0:00
Categories : Desserts Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/3 cups superfine sugar -- divided
1 cup all-purpose flour
10 large egg whites (at room temperature)
1 teaspoon cream of tartar
Dash salt
1 1/2 teaspoons vanilla extract
1 teaspoon fresh lemon juice
1/8 teaspoon almond extract
Seasonal berries (optional)

Preheat oven to 350�. Sift together 1/3 cup sugar and flour; set flour mixture
aside.

Beat egg whites at medium speed of a mixer in a large bowl until foamy. Add cream
of tartar and salt; beat until soft peaks form. Add 1 cup sugar, 2 tablespoons at
a time, beating until stiff peaks form. Sift flour mixture over egg white mixture,
1/4 cup at a time; fold in. Fold in vanilla, lemon juice, and almond extract.

Spoon cake batter evenly into a 10-inch tube pan, spreading evenly. Break large
air pockets by cutting through cake batter with a knife. Bake at 350� for 40
minutes or until cake springs back when lightly touched. Invert pan, and cool cake
for 40 minutes. Loosen cake from sides of pan using a narrow metal spatula. Invert
cake onto a serving plate, and garnish with fresh berries, if desired.

Source:
"Cooking Light, October 1997, p.113"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 280 Calories (kcal); trace Total Fat; (0% calories from fat); 8g
Protein; 62g Carbohydrate; 0mg Cholesterol; 92mg Sodium
Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 3 Other
Carbohydrates

NOTES : Superfine sugar is very finely granulated and can be found in a box next
to regular sugar in the supermarket. If you prefer regular granulated sugar, pulse
it two or three times in your food processor before using.
Nutr. Assoc. : 1440 0 3855 0 0 0 0 0 2241

* Exported from MasterCook *

Glazed Beets and Cabbage with Pepper-Toasted Pecans

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Nov/ Dec '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon stick margarine
2 teaspoons sugar
Dash ground red pepper
Dash black pepper
Dash ground cinnamon
1/2 cup chopped pecans
Cooking spray
3 (15-ounce) cans whole baby beets -- undrained
1/4 cup red currant jelly
1/4 cup red wine vinegar
1/4 teaspoon salt
1/8 teaspoon white pepper
1 1/2 cups thinly sliced shallots
3 cups coarsely chopped red cabbage

Preheat oven to 325�.

Melt the margarine in a small saucepan over medium heat. Add sugar, red pepper,
black pepper, and cinnamon; cook 30 seconds, stirring constantly. Remove from
heat; stir in pecans. Spread pecan mixture onto a baking sheet coated with cooking
spray. Bake at 325� for 8 minutes; cool. Set aside.
Drain beets in a colander over a bowl, reserving 3 tablespoons liquid. Combine
reserved beet liquid, jelly, vinegar, salt, and white pepper; set aside. Cut beets
in half; set aside.

Place a large nonstick skillet coated with cooking spray over medium-high heat
until hot. Add shallots; saut� 4 minutes or until tender. Add cabbage, and saut�
10 minutes or until tender. Add jelly mixture and beets to skillet; bring to a
boil. Reduce heat; simmer, uncovered, 5 minutes or until liquid is slightly thick.
Spoon into a bowl; sprinkle with pecan mixture.

Serving Size: 1/2 cup beets and 2 teaspoons pecans

Source:
"Cooking Light, November/December 1997, p.124"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 110 Calories (kcal); 4g Total Fat; (29% calories from fat); 2g
Protein; 19g Carbohydrate; 0mg Cholesterol; 262mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat;
1/2 Other Carbohydrates

Nutr. Assoc. : 5139 0 0 0 0 20148 0 26713 3023 0 0 0 26631 4698

* Exported from MasterCook *

Glazed Pineapple Madagascar with St. Andrew's Glac�

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Desserts July '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup St. Andrew's Glac� -- (see recipe)
4 slices (1-inch-thick) fresh pineapple
1 tablespoon drained brine-packed green peppercorns -- crushed
4 teaspoons sugar
3/4 cup fresh orange juice
1 tablespoon honey
1/4 cup white rum

Prepare St. Andrew's Glac�.

Rub cut sides of pineapple with peppercorns; sprinkle sugar over one side of each
pineapple slice. Place a large nonstick skillet over medium heat until hot. Add
pineapple, sugar side down; saut� 5 minutes or until golden. Turn pineapple. Add
orange juice, honey, and rum; bring to a boil.

Remove pineapple from skillet; set aside. Reduce heat, and simmer, uncovered,
until reduced to 1/4 cup or syrupy (about 10 minutes). Remove from heat.
Arrange pineapple on each of 4 plates. Drizzle orange syrup over slices; top with
St. Andrew's Glac�.

Serving Size: 1 slice pineapple, 1 tablespoon syrup, and 1/4 cup glac�

Source:
"Cooking Light, July 1997, p.86"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 244 Calories (kcal); 3g Total Fat; (11% calories from fat); 5g
Protein; 44g Carbohydrate; 8mg Cholesterol; 54mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 1
1/2 Other Carbohydrates

Nutr. Assoc. : 2130706543 5748 3592 0 0 0 0

* Exported from MasterCook *

St. Andrew's Glac�

Recipe By :
Serving Size : 20 Preparation Time :0:00
Categories : Desserts July '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 3/4 cups part-skim Ricotta cheese
2 1/2 cups plain low-fat yogurt
1 cup maple syrup
1 tablespoon vanilla extract

Place Ricotta in food processor, and process until smooth. Combine Ricotta and
remaining ingredients in a large bowl; stir well.

Pour mixture into the freezer can of an ice-cream freezer, and freeze according to
manufacturer's instructions. Spoon the ice cream into a freezer-safe container;
cover and freeze 1 hour or until firm.

Serving Size: 1/4 cup

Source:
"Cooking Light, July 1997, p.86"
Copyright:
"� Cooking Light"
Yield:
"5 Cups"
T(Freeze):
"1:00"

- - - - - - - - - - - - - - - - - - -

Per serving: 92 Calories (kcal); 2g Total Fat; (21% calories from fat); 4g
Protein; 14g Carbohydrate; 8mg Cholesterol; 50mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates

NOTES : You can change the flavor of this basic "ice cream" by adding 1 1/2 cups
pur�ed raspberries (or whatever fruit is in season) before freezing.
Nutr. Assoc. : 0 0 0 0

* Exported from MasterCook *

Goat Cheese-and-Grilled Pepper Pizza

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Appetizers June '97
Pizza

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup yellow bell pepper rings
1 cup green bell pepper rings
1 cup red bell pepper rings
1 cup sliced red onion -- separated into rings
Cooking spray
2 (10-inch) Quick-and-Easy Pizza Crusts (see
recipe)
1/2 cup crumbled herbed goat cheese (2 ounces) -- at room
temperature

Combine first three ingredients in a small bowl; set aside.

Prepare grill. Place bell peppers and onion on grill rack coated with cooking
spray; grill 10 to 12 minutes or until tender. Set aside.

Place 1 crust on grill rack coated with cooking spray; grill 3 minutes or until
puffy and golden. Turn crust, grill-mark side up; brush with half of oil mixture.
Top with half of grilled vegetables and goat cheese. Cover and grill 4 to 5
minutes or until cheese melts and crust is lightly browned. Repeat with remaining
crust and toppings.

Serving Size:1/3 pizza

Source:
"Cooking Light, June 1997, p.131"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 284 Calories (kcal); 8g Total Fat; (25% calories from fat); 10g
Protein; 43g Carbohydrate; 10mg Cholesterol; 304mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
NOTES : Any combination of bell peppers can be used.
Nutr. Assoc. : 0 0 0 5630 3572 4695 20230 0 0 26128

* Exported from MasterCook *

Quick-and-Easy Pizza Crust

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Breads June '97
Miscellaneous Pizza

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups bread flour
1/2 teaspoon salt
1/2 teaspoon sugar
1 package quick-rise yeast
3/4 cup warm water (120� to 130� )
1 tablespoon olive oil
Cooking spray
2 tablespoons cornmeal

Combine first four ingredients in a large bowl; make a well in center of mixture.
Combine water and oil; add to flour mixture. Stir until mixture forms a ball.

Turn dough out onto a lightly floured surface; knead until smooth and elastic
(about 10 minutes). Place the 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; divide in half. Cover and
let dough rest 10 minutes.

Working with one portion at a time (cover remaining dough to keep from drying),
roll each portion into a 10-inch circle on a lightly floured surface. Place dough
on two baking sheets, each sprinkled with 1 tablespoon cornmeal.
____________________

Food Processor Variation:


Place the first 4 ingredients in a food processor, and pulse 2 times or until
well-blended. With processor on, slowly add water and oil through food chute;
process until dough forms a ball. Process 1 additional minute. Turn out onto a
lightly floured counter; knead 9 to 10 times. Proceed with step 2 in above recipe.

Bread Machine Variation:


Follow manufacturer's instructions for placing all ingredients except cooking
spray and cornmeal into bread pan. Select dough cycle; start bread machine. Remove
dough from machine (do not bake). Proceed with step 2 in above recipe.

Serving Size: 1 crust

Source:
"Cooking Light, June 1997, p.124"
Copyright:
"� Cooking Light"
Yield:
"2 (10-inch) pizza crusts"

- - - - - - - - - - - - - - - - - - -

Per serving: 600 Calories (kcal); 9g Total Fat; (14% calories from fat); 18g
Protein; 108g Carbohydrate; 0mg Cholesterol; 540mg Sodium
Food Exchanges: 7 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates

NOTES : We call for bread flour because it's higher in protein than all-purpose
flour and makes a firmer, denser crust. You can, however, substitute all-purpose
flour.
Nutr. Assoc. : 0 0 0 5626 5472 0 0 0

* Exported from MasterCook *

Golden Potatoes with Carrots

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : March '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 medium baking potatoes -- peeled and cut crosswise into 1/4-inch-
thick slices
1 1/2 cups sliced carrots (1/4-inch-thick)
1 tablespoon vegetable oil
1 cup finely chopped onion
3/4 teaspoon dried thyme
1/2 teaspoon salt
1/8 teaspoon pepper

Cook potatoes and carrot in boiling water 5 minutes; drain.

Heat oil in a 10-inch cast-iron skillet over medium-high heat, swirling to coat
bottom of pan. Add potatoes and carrots; saut� 5 minutes. Add remaining
ingredients; saut� 10 minutes or until tender.

Serving Size: 1 cup

Source:
"Cooking Light, March 1997, p.144"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 138 Calories (kcal); 4g Total Fat; (23% calories from fat); 3g
Protein; 25g Carbohydrate; 0mg Cholesterol; 289mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 4600 20024 0 0 0 0 0


* Exported from MasterCook *

Graham Cracker Bread

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Breads Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 package dry yeast
1/4 cup warm water (105� to 115�)
2 cups all-purpose flour
3/4 cup cinnamon graham cracker crumbs (about 5
full cracker sheets)
1/2 cup whole-wheat flour
2 tablespoons honey
1/2 teaspoon grated orange rind
1/2 teaspoon salt
2 tablespoons chilled stick margarine -- cut into small pieces
2/3 cup warm water (105� to 115�)
2 tablespoons all-purpose flour
Cooking spray

Dissolve yeast in 1/4 cup warm water; let stand 5 minutes.

Place 2 cups all-purpose flour and next 5 ingredients (all-purpose flour through
salt) in a food processor; pulse 4 times. Add margarine; process 10 seconds. With
processor on, slowly add yeast mixture and 2/3 cup water through food chute;
process until combined. With processor on, add 2 tablespoons all-purpose flour
through food chute, 1 tablespoon at a time, until dough leaves sides of bowl and
forms a ball. Process 15 additional seconds.

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; divide into 3 equal portions. Working with one portion
at a time (cover remaining dough to keep from drying), shape each portion into a
12-inch rope. Place 3 ropes lengthwise on a large baking sheet; pinch ends
together at one end to seal. Braid ropes; pinch loose ends to seal. Place in an
8�4-inch loaf pan coated with cooking spray. Cover and let rise 45 minutes or
until doubled in bulk.

Preheat oven to 375�.

Bake at 375� for 30 minutes or until loaf sounds hollow when tapped. Remove from
pan immediately; cool on a wire rack.

Serving Size: 1 slice


____________________

Bread Machine Variation:


Increase second listing of water from 2/3 cup to 1 cup; follow manufacturer's
instructions for placing all dough ingredients in bread pan. Select cycle, and
start bread machine.
Source:
"Cooking Light, November/December 1997, p.244"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 112 Calories (kcal); 2g Total Fat; (16% calories from fat); 3g
Protein; 21g Carbohydrate; 0mg Cholesterol; 108mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 5472 0 3542 0 0 0 0 0 5472 0 0

* Exported from MasterCook *

Grand Marnier Ice Cream

Recipe By :Cynthia Hoogendoorn, Poughkeepsie, N.Y.


Serving Size : 10 Preparation Time :0:00
Categories : August �97 Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/4 cups egg substitute (at room temperature)
1/2 cup sugar
1/2 cup water
2 tablespoons grated orange rind
1/4 cup Grand Marnier (orange-flavored liqueur)
1 (8-ounce) container frozen reduced-calorie whipped topping -- thawed
Orange rind strips (optional)

Place egg substitute in a large bowl. Beat at high speed of a mixer for 2 minutes,
and set aside.

Combine the sugar, water, and grated orange rind in a small saucepan. Bring
mixture to a boil over medium-high heat, and cook for 4 minutes. Immediately pour
sugar mixture over egg substitute, and beat at high speed 2 minutes or until
mixture cools. Fold in liqueur and whipped topping.

Spoon mixture into a 13 � 9-inch baking dish; cover and freeze until mixture is
firm. Garnish ice cream with orange rind strips, if desired.

Serving Size: 1/2 cup

Source:
"Cooking Light, August 1997, p.77"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 131 Calories (kcal); 3g Total Fat; (23% calories from fat); 2g
Protein; 19g Carbohydrate; 0mg Cholesterol; 60mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
Other Carbohydrates

Nutr. Assoc. : 3220 0 0 0 3544 0 2130706543

* Exported from MasterCook *

Gratin of Leeks and Ham

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : March '97 Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
B�chamel Sauce (see recipe)
2 1/2 pounds leeks (about 4 medium)
16 very thin slices lean smoked ham (about
3/4 pound)
Cooking spray
1 tablespoon grated Parmesan cheese

Preheat the oven to 350�. Prepare B�chamel Sauce; keep warm.

Remove roots, outer leaves, and tops from leeks, leaving 8 inches of each leek.
Cut each leek in half lengthwise to, but not through, root end. Rinse under cold
water; drain. Tie leeks securely with string. Place leeks in a medium saucepan.
Cover with water; bring to a boil. Reduce heat; simmer, uncovered, 15 minutes or
until tender. Rinse leeks under cold water; drain and squeeze dry. Discard string.
Finish cutting each leek lengthwise through root end; cut each half crosswise.
Wrap each quarter with a slice of ham.

Place each ham roll into a 13 � 9-inch baking dish coated with cooking spray. Pour
B�chamel Sauce over ham rolls; sprinkle with cheese. Bake at 350� for 25 minutes.
Broil 3 minutes or until browned.

Serving Size: 4 ham rolls

Source:
"Cooking Light, March 1997, p.107"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 375 Calories (kcal); 14g Total Fat; (32% calories from fat); 30g
Protein; 33g Carbohydrate; 60mg Cholesterol; 1946mg Sodium
Food Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1 1/2
Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 793 708 0 0

* Exported from MasterCook *


B�chamel Sauce

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : March '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/2 cups 1% low-fat milk
8 black peppercorns
1 slice (1/2-inch-thick) onion
1 bay leaf
2 tablespoons stick margarine
1/4 cup all-purpose flour
1/4 teaspoon salt
1/8 teaspoon ground white pepper
Dash ground nutmeg

Combine first 4 ingredients in a heavy saucepan; cook over medium-high heat to


180� or until tiny bubbles form around edge (do not boil). Remove from heat.
Cover; let stand 10 minutes. Strain mixture through a sieve into a bowl; discard
solids. Set aside.

Melt margarine in saucepan over medium heat. Add flour, stirring with a whisk
until blended. Cook 1 minute, stirring constantly. Gradually add milk mixture;
cook over medium-low heat 5 minutes or until thick. Stir in salt, pepper, and
nutmeg.

Serving Size: 1/4 cup

Source:
"Cooking Light, March 1997, p.105"
Copyright:
"� Cooking Light"
Yield:
"2 1/4 cup"

- - - - - - - - - - - - - - - - - - -

Per serving: 64 Calories (kcal); 3g Total Fat; (45% calories from fat); 3g
Protein; 6g Carbohydrate; 3mg Cholesterol; 123mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 4437 26411 0 0 0 0 0 0

* Exported from MasterCook *

Greek Baking-Powder Piecrust

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Desserts July '97
Miscellaneous
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 1/4 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup water
3 tablespoons olive oil

Combine first 3 ingredients in a large bowl; make a well in center of mixture. Add
water and oil to flour mixture, stirring until well-blended.

Turn dough out onto a lightly floured surface; knead 4 to 5 times. Divide dough in
half. Working with one half at a time, press mixture gently into a 4-inch circle
on heavy-duty plastic wrap; cover with additional plastic wrap. Chill for 15
minutes. Roll dough, still covered, into an 11-inch circle. Place dough in freezer
5 minutes or until plastic wrap can be easily removed.

Serving Size: 1/6 crust

Cuisine:
"Greek"
Source:
"Cooking Light, July 1997, p.68"
Copyright:
"� Cooking Light"
Yield:
"2 (10-inch) crusts"

- - - - - - - - - - - - - - - - - - -

Per serving: 116 Calories (kcal); 4g Total Fat; (28% calories from fat); 2g
Protein; 18g Carbohydrate; 0mg Cholesterol; 171mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : Dough can be stored up to 3 days in the refrigerator in a zip-top plastic


bag.
Nutr. Assoc. : 0 0 0 0 0

* Exported from MasterCook *

Greek Couscous

Recipe By :
Serving Size : 4 Preparation Time :0:20
Categories : July '97 Pasta

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 cups water
1 cup uncooked couscous
1/2 teaspoon dried oregano
1 1/2 cups diced plum tomatoes
1 cup diced peeled cucumber
1/3 cup crumbled Feta cheese
1/4 cup small ripe olives -- halved
3 tablespoons diced red onion
1 (15 1/2-ounce) can chickpeas (garbanzo beans) -- drained
1/4 cup water
3 tablespoons lemon juice
1 1/2 tablespoons extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon coarsely ground pepper

Bring 1 1/2 cups water to a boil in a medium saucepan; stir in couscous and
oregano. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
Combine couscous, tomatoes, and next 5 ingredients (tomatoes through chickpeas) in
a bowl; set aside.

Combine 1/4 cup water and remaining ingredients; stir well with a whisk. Pour
dressing over couscous mixture, tossing gently to coat.

Serving Size: 1 1/2 cups

Cuisine:
"Greek"
Source:
"Cooking Light, July 1997, p.110"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:05"

- - - - - - - - - - - - - - - - - - -

Per serving: 405 Calories (kcal); 10g Total Fat; (22% calories from fat); 14g
Protein; 65g Carbohydrate; 11mg Cholesterol; 689mg Sodium
Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 449 0 26066 3010 0 20168 0 2603 0 0 0 0 0

* Exported from MasterCook *

Greek Meatballs with Lemon-Herb Orzo

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Lamb Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 1/2 teaspoons extra-virgin olive oil -- divided
1 cup minced onion
1 cup Italian-seasoned breadcrumbs
1/4 cup chopped fresh parsley
1/2 teaspoon chopped fresh oregano
1/8 teaspoon pepper
1/2 cup water
1/4 cup grated carrot
1/4 teaspoon salt
1/2 pound lean ground lamb
4 garlic cloves -- minced
1 large egg -- lightly beaten
Lemon-Herb Orzo

LEMON-HERB ORZO
5 cups hot cooked orzo (about 2 1/2 cups uncooked
rice-shaped pasta)
1/4 cup chopped fresh parsley
2 tablespoons fresh lemon juice
1/2 teaspoon chopped fresh oregano
1/8 teaspoon pepper

Preheat oven to 425�.

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the
onion, and saut� 3 minutes. Combine the onion and the next 10 ingredients (onion
through egg). Shape meat mixture into 30 (1 1/2-inch) meatballs, and place on a
broiler pan. Bake at 425� for 20 minutes or until done.

Combine the Lemon-Herb Orzo and meatballs in a large bowl. Drizzle each serving
with 1/2 teaspoon olive oil.

Serving Size: 6 meatballs and 1 cup orzo


____________________

To Make Lemon-Herb Orzo:

Combine all the ingredients in a large bowl, and stir well.

Serving Size: 1 cup

Cuisine:
"Greek"
Source:
"Cooking Light, September 1997, p.100"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 491 Calories (kcal); 16g Total Fat; (30% calories from fat); 20g
Protein; 65g Carbohydrate; 71mg Cholesterol; 790mg Sodium
Food Exchanges: 4 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 0 0 4866 0 0 0 0 26083 0 3618 0 0 2130706543 0 1360 0 0 0 0

* Exported from MasterCook *

Greek Ratatouille

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : April '97 Rice
Vegetables Vegetarian
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons olive oil -- divided
1 cup chopped red onion
1 cup chopped red bell pepper
1 cup chopped green bell pepper
2 cups chopped zucchini
1 1/4 cups chopped yellow squash
3 cups small mushrooms -- halved
3 garlic cloves -- minced
3 cups hot cooked long-grain brown rice
1 tablespoon chopped fresh oregano
OR
1 teaspoon dried oregano
1/2 teaspoon pepper
1/4 teaspoon salt
1/4 cup chopped fresh basil
OR
1 tablespoon dried basil
1 (4-ounce) package crumbled Feta cheese

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add onion
and peppers; cook 3 minutes or until lightly browned (do not stir). Remove onion
and peppers from pan; place in a large bowl.

Heat 1/2 teaspoon oil in skillet. Add zucchini and squash, and cook 3 minutes or
until lightly browned (do not stir). Remove zucchini and squash from pan, and
place in bowl. Heat 1/2 teaspoon oil in skillet. Add mushrooms and garlic, and
cook 3 minutes or until lightly browned (do not stir). Return onion, peppers,
zucchini, and squash to skillet. Stir in rice, oregano, pepper, and salt, and cook
just until heated. Remove from heat. Stir in basil and cheese.

Serving Size: 2 cups

Cuisine:
"Greek"
Source:
"Cooking Light, April 1997, p.182"
Copyright:
"� Cooking Light"
Yield:
"8 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 328 Calories (kcal); 10g Total Fat; (26% calories from fat); 11g
Protein; 51g Carbohydrate; 25mg Cholesterol; 459mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 1/2
Fat; 0 Other Carbohydrates

NOTES : The vegetables are cooked without stirring to give them a brown, almost
roasted appearance. Begin cooking the rice first, so it'll be hot when you add the
browned vegetables.
Nutr. Assoc. : 0 2679 0 3572 0 5654 231 0 2801 3390 0 2130706543 0 0 3332
0 2130706543 0
* Exported from MasterCook *

Greek-Salad Pitas

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Salads Sandwiches
Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup diced seeded peeled cucumber
1 cup diced red bell pepper
1 cup diced green bell pepper
1/2 cup (2 ounces) crumbled Feta cheese
1/4 cup diced red onion
1/4 cup chopped pepperoncini peppers
1/4 cup kalamata olives -- pitted and chopped
2 tablespoons lemon juice
2 teaspoons dried oregano
1 teaspoon extra-virgin olive oil
1/4 teaspoon ground white pepper
4 (6-inch) pita bread rounds -- cut in half
8 curly leaf lettuce leaves

Combine first 11 ingredients in a large bowl; toss gently. Line each pita half
with a lettuce leaf; fill with 1/2 cup salad mixture.

Serving Size: 2 stuffed pita halves

Cuisine:
"Greek"
Source:
"Cooking Light, September 1997, p.130"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 210 Calories (kcal); 10g Total Fat; (40% calories from fat); 7g
Protein; 26g Carbohydrate; 17mg Cholesterol; 598mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 3010 0 0 3272 0 4439 26531 0 0 0 0 5685 4780

* Exported from MasterCook *

Greek-Style Scampi

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : April '97 Fish And Shellfish
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon olive oil
5 garlic cloves -- minced
2 (28-ounce) cans whole tomatoes -- drained and coarsely chopped
1/2 cup chopped fresh parsley -- divided
1 1/4 pounds large shrimp -- peeled and deveined
1 cup crumbled Feta cheese (4 ounces)
2 tablespoons fresh lemon juice
1/4 teaspoon fresh ground pepper

Preheat oven to 400�.

Heat oil in a large Dutch oven over medium heat. Add garlic; saut� 30 seconds. Add
tomatoes and 1/4 cup parsley. Reduce heat; simmer 10 minutes. Add shrimp; cook 5
minutes. Pour mixture into a 13 � 9-inch baking dish; sprinkle with cheese. Bake
at 400� for 10 minutes. Sprinkle with 1/4 cup parsley, lemon juice, and pepper.

Cuisine:
"Greek"
Source:
"Cooking Light, April 1997, p.113"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 230 Calories (kcal); 8g Total Fat; (30% calories from fat); 26g
Protein; 15g Carbohydrate; 166mg Cholesterol; 814mg Sodium
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

NOTES : This quick-to-do scampi from our April 1996 issue is superpacked with
bold, distinct flavors. Though five cloves of garlic may seem a lot, they marry
brilliantly with the Mediterranean flavors of the Feta cheese, shrimp, and
tomatoes.
Nutr. Assoc. : 0 0 2470 0 0 3272 0 0

* Exported from MasterCook *

Green Beans Proven�ale

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Nov/ Dec '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 cups (2-inch) cut green beans (about 3/4 pound)
1 teaspoon olive oil
1/2 cup sliced green onions
4 garlic cloves -- crushed
2 cups plum tomato (about 3/4 pound) -- seeded and thinly sliced
2 tablespoons chopped fresh basil
OR
2 teaspoons dried basil
1/4 teaspoon salt
1/8 teaspoon pepper

Steam green beans, covered, 5 minutes or until tender. Drain well, and set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add onions and garlic;
saut� 1 minute. Add green beans; saut� 3 minutes. Add tomato and remaining
ingredients; saut� 2 minutes.

Serving Size: 1 cup

Source:
"Cooking Light, November/December 1997, p.172"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 72 Calories (kcal); 2g Total Fat; (17% calories from fat); 3g
Protein; 14g Carbohydrate; 0mg Cholesterol; 151mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 3568 0 0 620 4527 0 0 2130706543 0 0

* Exported from MasterCook *

Green Beans with Lemon and Browned Garlic

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Sept '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup water
1 pound green beans -- trimmed
2 1/2 teaspoons olive oil
3 garlic cloves -- minced
3 tablespoons fresh lemon juice
1/8 teaspoon salt
1/8 teaspoon pepper

Bring water to a boil in a large nonstick skillet; add beans. Cook 3 minutes;
drain and set aside. Heat oil in skillet over medium-high heat. Add garlic and
beans, and saut� 1 minute. Add juice, salt, and pepper; saut� 1 minute.

Serving Size: 1 cup

Source:
"Cooking Light, September 1997, p.98"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -
Per serving: 62 Calories (kcal); 3g Total Fat; (37% calories from fat); 2g
Protein; 9g Carbohydrate; 0mg Cholesterol; 74mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0

* Exported from MasterCook *

Green Onion-Mushroom Broth

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Jan/ Feb '97 Menu Item
Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup water
2 (14 1/2-ounce) cans Oriental broth (such as Swanson's)
1/2 teaspoon ground ginger
1/4 teaspoon pepper
6 tablespoons chopped green onions
6 tablespoons presliced mushrooms

Combine water and broth in a medium saucepan; bring to a simmer. Stir in ginger
and pepper. Ladle 2/3 cup soup into individual cups; top with 1 tablespoon green
onions and 1 tablespoon mushrooms.

Source:
"Cooking Light, January/February 1997, p.96"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 15 Calories (kcal); 1g Total Fat; (33% calories from fat); trace
Protein; 2g Carbohydrate; 0mg Cholesterol; 561mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 0 5846 0 0 0 4977

* Exported from MasterCook *

Green Tomato-and-Lemon Chutney

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : August �97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3/4 cup thinly sliced lemon (about 2 medium)
1/2 cup sugar
2 tablespoons water
1 teaspoon vegetable oil
1/2 cup thinly sliced red onion
1/2 teaspoon minced serrano chile
3 garlic cloves -- minced
4 cups thinly sliced green tomatoes (about 1 1/2
pounds)
1 tablespoon curry powder
1/4 teaspoon salt
1/8 teaspoon pepper

Combine first 3 ingredients in a glass bowl; stir well. Cover and chill at least 8
hours. Drain lemon slices, and set aside.

Heat oil in a large saucepan over medium-high heat. Add onion, chile, and garlic;
saut� 4 minutes. Add tomato and curry powder; saut� 5 minutes. Remove from heat.
Stir in lemon slices, salt, and pepper.

Serving Size: 1/2 cup

Source:
"Cooking Light, August 1997, p.83"
Copyright:
"� Cooking Light"
Yield:
"3 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 115 Calories (kcal); 1g Total Fat; (8% calories from fat); 2g
Protein; 28g Carbohydrate; 0mg Cholesterol; 107mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 1
Other Carbohydrates

Serving Ideas : Serve this tangy chutney over grilled salmon.

NOTES : Marinating the lemon slices for 8 hours in a sugar solution helps to
extract the bitter flavor from the rind; the rind absorbs the sugar and becomes
sweet.
Nutr. Assoc. : 3896 0 0 0 20230 4888 0 1512 0 0 0

* Exported from MasterCook *

Green-Tomato Salsa with Thai Spices

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : August �97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 pounds green tomatoes (about 4)
1 large red onion
1/4 cup minced fresh cilantro
2 tablespoons fresh lime juice
2 tablespoons fish sauce
1 tablespoon rice vinegar
2 teaspoons minced seeded serrano chile
2 teaspoons minced peeled fresh ginger
2 teaspoons ground coriander
2 teaspoons vegetable oil
1 teaspoon sesame oil
1 cup chopped green onions
1 cup julienne-cut yellow bell pepper

Cut tomatoes and red onion in half vertically. Cut each half horizontally into
thin slices. Set aside.

Combine cilantro and next 8 ingredients (cilantro through sesame oil) in a large
bowl; stir well. Add tomatoes, red and green onions, and bell pepper; toss well.
Let stand 1 hour.

Serving Size: 1 cup

Source:
"Cooking Light, August 1997, p.80"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 65 Calories (kcal); 3g Total Fat; (34% calories from fat); 2g
Protein; 10g Carbohydrate; 1mg Cholesterol; 13mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Serving Ideas : With its bold and spicy flavor, this salsa is a good way to jazz
up plain grilled chicken, fish, or pork.

NOTES : Fish sauce is a salty condiment that can be found in Asian markets,
specialty shops, and some supermarkets.
Nutr. Assoc. : 5296 0 0 0 0 0 4888 26086 0 0 0 2665 5630

* Exported from MasterCook *

Grilled American Pizza

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : June '97 Pizza
Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 ounces turkey Italian sausage
2 (10-inch) Quick-and-Easy Pizza Crusts (see
recipe)
Cooking spray
1/2 cup marinara sauce
1 cup (4 ounces) shredded part-skim mozzarella
cheese
1/2 cup thinly sliced mushrooms
1/2 cup vertically sliced onion
1/2 cup (2 ounces) grated fresh Parmesan cheese

Remove casing from sausage. Cook in a medium nonstick skillet over medium-high
heat until browned; stir to crumble. Drain; pat dry with paper towels. Set aside.

Prepare grill. Place 1 crust on grill rack coated with cooking spray; grill 3
minutes or until puffy and golden. Turn crust, grill-mark side up, and spread with
half of marinara sauce. Top with half of sausage, mozzarella, mushrooms, onion,
and Parmesan. Cover and grill 4 to 5 minutes or until cheese melts and crust is
lightly browned. Repeat with remaining crust and toppings.

Serving Size: 1/3 pizza

Source:
"Cooking Light, June 1997, p.128"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 330 Calories (kcal); 11g Total Fat; (29% calories from fat); 18g
Protein; 40g Carbohydrate; 31mg Cholesterol; 603mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 26513 0 0 0 921 4977 20230 3562

* Exported from MasterCook *

Quick-and-Easy Pizza Crust

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Breads June '97
Miscellaneous Pizza

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups bread flour
1/2 teaspoon salt
1/2 teaspoon sugar
1 package quick-rise yeast
3/4 cup warm water (120� to 130� )
1 tablespoon olive oil
Cooking spray
2 tablespoons cornmeal

Combine first four ingredients in a large bowl; make a well in center of mixture.
Combine water and oil; add to flour mixture. Stir until mixture forms a ball.

Turn dough out onto a lightly floured surface; knead until smooth and elastic
(about 10 minutes). Place the 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; divide in half. Cover and
let dough rest 10 minutes.

Working with one portion at a time (cover remaining dough to keep from drying),
roll each portion into a 10-inch circle on a lightly floured surface. Place dough
on two baking sheets, each sprinkled with 1 tablespoon cornmeal.
____________________

Food Processor Variation:


Place the first 4 ingredients in a food processor, and pulse 2 times or until
well-blended. With processor on, slowly add water and oil through food chute;
process until dough forms a ball. Process 1 additional minute. Turn out onto a
lightly floured counter; knead 9 to 10 times. Proceed with step 2 in above recipe.

Bread Machine Variation:


Follow manufacturer's instructions for placing all ingredients except cooking
spray and cornmeal into bread pan. Select dough cycle; start bread machine. Remove
dough from machine (do not bake). Proceed with step 2 in above recipe.

Serving Size: 1 crust

Source:
"Cooking Light, June 1997, p.124"
Copyright:
"� Cooking Light"
Yield:
"2 (10-inch) pizza crusts"

- - - - - - - - - - - - - - - - - - -

Per serving: 600 Calories (kcal); 9g Total Fat; (14% calories from fat); 18g
Protein; 108g Carbohydrate; 0mg Cholesterol; 540mg Sodium
Food Exchanges: 7 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates

NOTES : We call for bread flour because it's higher in protein than all-purpose
flour and makes a firmer, denser crust. You can, however, substitute all-purpose
flour.
Nutr. Assoc. : 0 0 0 5626 5472 0 0 0

* Exported from MasterCook *

Grilled Arugula-Stuffed Swordfish Steaks

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fish And Shellfish Main Dish
May '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 (6-ounce) swordfish steaks (about 1 1/2 inches thick
1/4 cup dry white wine
1/4 cup fresh lime juice
1/4 cup low-sodium soy sauce
1 teaspoon Dijon mustard
1 teaspoon grated peeled fresh ginger
1/2 teaspoon coarsely ground pepper
1/2 teaspoon dark sesame oil
1 garlic clove -- minced
1/4 teaspoon salt
4 cups trimmed arugula
Cooking spray

Cut a horizontal slit through one side of each steak to form a deep pocket; set
aside. Combine wine and next 7 ingredients (wine through garlic) in a large
shallow dish; stir well. Add steaks, turning to coat. Cover and marinate in
refrigerator 30 minutes.

Remove steaks from marinade, reserving marinade. Sprinkle salt into pockets of
steaks; set aside. Add arugula to marinade; toss well. Remove arugula from
marinade; discard marinade. Stuff about 3/4 cup arugula into each pocket; secure
each pocket with a wooden pick.

Prepare grill. Place swordfish steaks on grill rack coated with cooking spray, and
grill 5 minutes on each side or until fish flakes easily when tested with a fork.

Source:
"Cooking Light, May 1997, p.105"
Copyright:
"� Cooking Light"
T(Grill Time):
"0:10"

- - - - - - - - - - - - - - - - - - -

Per serving: 243 Calories (kcal); 8g Total Fat; (30% calories from fat); 35g
Protein; 4g Carbohydrate; 66mg Cholesterol; 909mg Sodium
Food Exchanges: 0 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 5234 0 0 0 0 20083 0 0 0 0 48 0

* Exported from MasterCook *

Grilled Asian Beef Salad

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : April '97 Beef
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (1-pound) lean flank steak
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Cooking spray
1/4 cup seasoned rice vinegar
1/4 cup fresh lime juice
1 tablespoon low-sodium soy sauce
1 teaspoon grated peeled fresh ginger
1/8 teaspoon crushed red pepper
6 cups chopped romaine lettuce
1 1/2 cups bean sprouts
1/2 cup red bell pepper strips

Trim fat from steak. Sprinkle both sides with salt and black pepper. Prepare grill
or broiler. Place steak on grill rack or broiler pan coated with cooking spray;
cook 8 minutes on each side or until desired degree of doneness. Cut steak across
grain into thin slices; cut slices into 2-inch pieces. Set aside.

Combine vinegar and next 4 ingredients (vinegar through red pepper) in a small
bowl. Combine steak, lettuce, bean sprouts, and bell pepper in a large bowl; toss
well. Drizzle vinaigrette over salad; toss to coat.

Serving Size: 2 cups

Source:
"Cooking Light, April 1997, p.130"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 238 Calories (kcal); 12g Total Fat; (45% calories from fat); 25g
Protein; 8g Carbohydrate; 58mg Cholesterol; 372mg Sodium
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 3298 0 0 0 0 0 0 20083 0 1280 0 26090

* Exported from MasterCook *

Grilled Barbecued Oysters

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : August �97 Fish And Shellfish
Grilling

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup hot sauce
1/4 cup Worcestershire sauce
2 tablespoons lemon juice
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon cracked black pepper
4 garlic cloves -- minced
48 oysters in the shell -- scrubbed
1/4 cup chopped fresh flat-leaf parsley
8 lemon wedges

Combine the first 7 ingredients in a small saucepan, and stir well. Prepare grill.
Place saucepan containing barbecue sauce on grill rack. Place oysters on grill
rack, and grill 5 minutes or until a few oysters begin to open. Remove oysters
from heat. Carefully open oysters with an oyster knife, leaving on the half shell.

Sprinkle oysters with parsley, and drizzle with barbecue sauce. Serve with lemon
wedges.

Serving size: 1 dozen oysters

Source:
"Cooking Light, August 1997, p.88"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 124 Calories (kcal); 6g Total Fat; (42% calories from fat); 8g
Protein; 11g Carbohydrate; 53mg Cholesterol; 1243mg Sodium
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 3391 2682 0

* Exported from MasterCook *

Grilled Barbecued-Chicken Pizza

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : June '97 Pizza
Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2/3 cup barbecue sauce -- divided
1 cup (about 6 ounces) roasted skinned boned
chicken breast (such as Tyson) -- chopped
2 (10-inch) Quick-and-Easy Pizza Crusts (see
recipe)
Cooking spray -- (see recipe)
1/2 cup (2 ounces) shredded smoked Gouda cheese
1/2 cup (2 ounces) shredded part-skim mozzarella
cheese
1/4 cup sliced green onions
1/4 cup chopped fresh cilantro

Combine 1/4 cup barbecue sauce and chicken in a bowl. Toss well; set aside.

Prepare grill. Place 1 crust on grill rack coated with cooking spray; grill 3
minutes or until puffy and golden. Turn crust, grill-mark side up; spread with 3
tablespoons barbecue sauce. Top with half of Gouda, chicken mixture, mozzarella,
and green onions. Cover; grill 3 to 4 minutes or until cheese melts and crust is
lightly browned. Sprinkle with half of cilantro. Repeat with remaining crust and
toppings.

Serving Size:1/3 pizza

Source:
"Cooking Light, June 1997, p.130"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 323 Calories (kcal); 9g Total Fat; (25% calories from fat); 19g
Protein; 40g Carbohydrate; 35mg Cholesterol; 556mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 0 4745 0 0 5728 27033 0 0

* Exported from MasterCook *

Quick-and-Easy Pizza Crust

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Breads June '97
Miscellaneous Pizza

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups bread flour
1/2 teaspoon salt
1/2 teaspoon sugar
1 package quick-rise yeast
3/4 cup warm water (120� to 130� )
1 tablespoon olive oil
Cooking spray
2 tablespoons cornmeal

Combine first four ingredients in a large bowl; make a well in center of mixture.
Combine water and oil; add to flour mixture. Stir until mixture forms a ball.

Turn dough out onto a lightly floured surface; knead until smooth and elastic
(about 10 minutes). Place the 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; divide in half. Cover and
let dough rest 10 minutes.

Working with one portion at a time (cover remaining dough to keep from drying),
roll each portion into a 10-inch circle on a lightly floured surface. Place dough
on two baking sheets, each sprinkled with 1 tablespoon cornmeal.
____________________

Food Processor Variation:


Place the first 4 ingredients in a food processor, and pulse 2 times or until
well-blended. With processor on, slowly add water and oil through food chute;
process until dough forms a ball. Process 1 additional minute. Turn out onto a
lightly floured counter; knead 9 to 10 times. Proceed with step 2 in above recipe.

Bread Machine Variation:


Follow manufacturer's instructions for placing all ingredients except cooking
spray and cornmeal into bread pan. Select dough cycle; start bread machine. Remove
dough from machine (do not bake). Proceed with step 2 in above recipe.

Serving Size: 1 crust

Source:
"Cooking Light, June 1997, p.124"
Copyright:
"� Cooking Light"
Yield:
"2 (10-inch) pizza crusts"

- - - - - - - - - - - - - - - - - - -

Per serving: 600 Calories (kcal); 9g Total Fat; (14% calories from fat); 18g
Protein; 108g Carbohydrate; 0mg Cholesterol; 540mg Sodium
Food Exchanges: 7 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates

NOTES : We call for bread flour because it's higher in protein than all-purpose
flour and makes a firmer, denser crust. You can, however, substitute all-purpose
flour.
Nutr. Assoc. : 0 0 0 5626 5472 0 0 0

* Exported from MasterCook *

Grilled Chicken Breasts on Mesclun

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Main Dish May '97
Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 (4-ounce) skinned, boned chicken breast halves
1 tablespoon ground cumin
1 teaspoon paprika
1/8 teaspoon salt
1/8 teaspoon ground red pepper
1/8 teaspoon black pepper
2 teaspoons vegetable oil
Cooking spray
6 cups mesclun (gourmet salad greens)
3 tablespoons white wine vinegar
2 tablespoons orange marmalade
2 tablespoons low-sodium soy sauce
1 teaspoon dark sesame oil
4 lemon wedges

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and
flatten to 1/4-inch thickness using a meat mallet or rolling pin. Combine cumin,
paprika, salt, and peppers in a large zip-top plastic bag. Brush vegetable oil
over chicken; add chicken to bag. Seal bag; shake to coat.
Prepare grill or broiler. Place chicken on grill rack or broiler pan coated with
cooking spray; cook 3 minutes on each side or until chicken is done.

Place greens in a large bowl. Combine vinegar, marmalade, soy sauce, and sesame
oil; stir with a whisk until blended. Pour over greens; toss well to coat. Place 1
1/2 cups salad mixture on each of 4 plates. Cut each chicken breast across grain
into thin slices; arrange on top of each salad. Serve with lemon wedges.

Source:
"Cooking Light, May 1997, p.108"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 216 Calories (kcal); 5g Total Fat; (21% calories from fat); 29g
Protein; 14g Carbohydrate; 66mg Cholesterol; 470mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat;
1/2 Other Carbohydrates

Nutr. Assoc. : 4944 0 0 0 0 0 0 0 3600 0 0 0 0 3904

* Exported from MasterCook *

Grilled Chicken Salad with Tequila-Lime Mayo

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : June '97 Poultry
Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup chopped onion
1/2 cup tequila
1/4 cup fresh lime juice
1 tablespoon olive oil
1 1/2 pounds skinned boned chicken breast
Cooking spray
3/4 cup fat-free mayonnaise
2 tablespoons pine nuts -- toasted and chopped
1 tablespoon chopped fresh cilantro
2 tablespoons tequila
4 teaspoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon ground red pepper
6 cups torn iceberg lettuce
2 medium tomatoes -- each cut into 6 wedges

Combine first 5 ingredients in a large zip-top plastic bag. Seal bag; marinate in
refrigerator 30 minutes, turning bag occasionally.

Prepare grill. Remove chicken from bag; discard marinade. Place chicken on grill
rack coated with cooking spray; grill 5 minutes on each side or until chicken is
done. Cut chicken into 1/2-inch pieces.
Combine chicken, mayonnaise, and next 6 ingredients (mayonnaise through red
pepper) in a bowl; stir well. Place 1 cup lettuce on each of 6 plates; top each
with 2/3 cup chicken mixture and 2 tomato wedges.

Source:
"Cooking Light, June 1997, p.148"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 243 Calories (kcal); 3g Total Fat; (14% calories from fat); 28g
Protein; 12g Carbohydrate; 66mg Cholesterol; 552mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 0 0 0 3924 4943 0 0 1126 0 0 0 0 0 26102 5296

* Exported from MasterCook *

Grilled Focaccia with Prosciutto and Fennel

Recipe By :
Serving Size : 3 Preparation Time :0:00
Categories : Breads July '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups thinly sliced fennel bulb (about 2 small
bulbs)
Cooking spray
1 (5.5-ounce) package (2 [6-inch]) focaccias (Italian flatbread)
1 1/2 cups (6 ounces) preshredded fat-free Mozzarella
cheese
1 tablespoon thinly sliced fresh sage
3 ounces very thin slices prosciutto
1/8 teaspoon freshly ground black pepper
1 teaspoon olive oil

Steam fennel, covered, 10 minutes or until tender. Place a nonstick skillet coated
with cooking spray over medium-high heat until hot. Add fennel, and saut� 1 minute
or until lightly browned.

Slice each focaccia in half horizontally. Sprinkle cheese over cut sides of 2
pieces of focaccia. Sprinkle evenly with sage. Arrange fennel and prosciutto over
sage; sprinkle with pepper. Top with remaining focaccia halves.

Brush each sandwich with 1/2 teaspoon olive oil. Place a nonstick skillet coated
with cooking spray over medium heat until hot. Add sandwiches, and cook 3 minutes
on each side or until sandwiches are golden. Cut each sandwich into 3 wedges.

Serving Size: 2 wedges

Source:
"Cooking Light, July 1997, p.142"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 306 Calories (kcal); 5g Total Fat; (16% calories from fat); 32g
Protein; 31g Carbohydrate; 30mg Cholesterol; 1544mg Sodium
Food Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : The combination of prepackaged focaccia, Mozzarella, and prosciutto makes


for a high-sodium sandwich. If you're watching the sodium in your diet, try
substituting turkey for the prosciutto and low-sodium cheese for the Mozzarella.
Nutr. Assoc. : 26098 0 5802 25072 3403 4633 0 0

* Exported from MasterCook *

Grilled Grouper with Apricot-Ginger Relish

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : August �97 Fish And Shellfish
Grilling

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups diced fresh apricots (about 6 medium)
1/2 cup diced red bell pepper
1/3 cup rice wine vinegar
1/4 cup minced green onions
2 tablespoons sugar
2 tablespoons minced peeled fresh ginger
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1/4 teaspoon hot sauce
1 tablespoon chile paste with garlic
4 (6-ounce) grouper fillets (1/2 inch thick)
Cooking spray

Combine the first 9 ingredients in a small bowl, and stir the apricot mixture
until well-blended. Let the apricot-ginger relish stand for 1 hour.

Rub the chile paste over both sides of the grouper fillets, and prepare the grill.

Place the grouper fillets on a grill rack coated with cooking spray, and grill for
6 minutes on each side or until the fish flakes easily when tested with a fork.
Serve the grouper fillets with apricot-ginger relish.

Serving Size: 1 fillet and 1/2 cup relish

Source:
"Cooking Light, August 1997, p.88"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -
Per serving: 233 Calories (kcal); 2g Total Fat; (8% calories from fat); 35g
Protein; 19g Carbohydrate; 63mg Cholesterol; 258mg Sodium
Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat;
1/2 Other Carbohydrates

Suggested Wine: Pinot Gris

NOTES : If you can't find quality apricots for this easy-to-prepare dish,
substitute peaches.
Nutr. Assoc. : 2070 0 0 3585 0 26086 0 0 0 27232 695 0

* Exported from MasterCook *

Grilled Hot Mussels with Lemon and Parsley

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Appetizers August �97
Fish And Shellfish Grilling

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup dry white wine
2 tablespoons olive oil
1 tablespoon crushed red pepper
36 mussels -- scrubbed and debearded
2 lemons -- halved
1/4 cup coarsely chopped fresh parsley
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt

Combine white wine, olive oil, and crushed red pepper in a shallow 2-quart baking
dish.

Prepare grill. Place the baking dish on one side of the grill rack, and arrange
the mussels on the other side of grill rack. Cover and grill mussels 10 minutes or
until shells open. Remove mussels from grill rack, and place in baking dish,
stirring to coat with the wine mixture. Discard any unopened shells.

Arrange mussels on a platter. Squeeze lemon juice over mussels. Sprinkle with
parsley, black pepper, and salt.

Serving Size: 9 mussels

Source:
"Cooking Light, August 1997, p.88"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 165 Calories (kcal); 9g Total Fat; (52% calories from fat); 11g
Protein; 7g Carbohydrate; 25mg Cholesterol; 395mg Sodium
Food Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat;
0 Other Carbohydrates
NOTES : Serve this dish immediately off the grill as an appetizer.
Nutr. Assoc. : 0 0 0 4985 0 20067 0 0

* Exported from MasterCook *

Grilled Mediterranean Chicken Pizza

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : June '97 Pizza
Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons olive oil -- divided
1/4 teaspoon pepper
2 tablespoons chopped drained oil-packed sun-dried
tomato halves
1/4 cup chopped kalamata olives
2 teaspoons dried tarragon
2 teaspoons drained capers
1/2 cup dry white wine
2 cups (about 12 ounces) roasted skinned, boned
chicken breast (such as Tyson) -- chopped
2 (10-inch) Quick-and-Easy Pizza Crusts (see
recipe)
Cooking spray

Combine 1 1/2 teaspoons olive oil and pepper in a small bowl, and set the oil
mixture aside.

Heat 1/2 teaspoon olive oil in a large nonstick skillet over medium-high heat. Add
sun-dried tomato, olives, tarragon, and capers, and saut� 2 minutes or until
thoroughly heated. Add wine, and simmer 1 minute or until liquid almost
evaporates. Remove from heat, and stir in chicken. Set chicken mixture aside.

Prepare grill. Place 1 crust on grill rack coated with cooking spray; grill 3
minutes or until puffy and golden. Turn crust, grill-mark side up; brush with half
of oil mixture. Top with half of chicken mixture. Cook 4 to 5 minutes or until
crust is done. Repeat with remaining crust and toppings.

Serving Size: 1/3 pizza

Source:
"Cooking Light, June 1997, p.128"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 315 Calories (kcal); 7g Total Fat; (21% calories from fat); 21g
Protein; 37g Carbohydrate; 40mg Cholesterol; 233mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 1448 2665 0 2478 0 4745 0 0

* Exported from MasterCook *

Quick-and-Easy Pizza Crust

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Breads June '97
Miscellaneous Pizza

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups bread flour
1/2 teaspoon salt
1/2 teaspoon sugar
1 package quick-rise yeast
3/4 cup warm water (120� to 130� )
1 tablespoon olive oil
Cooking spray
2 tablespoons cornmeal

Combine first four ingredients in a large bowl; make a well in center of mixture.
Combine water and oil; add to flour mixture. Stir until mixture forms a ball.

Turn dough out onto a lightly floured surface; knead until smooth and elastic
(about 10 minutes). Place the 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; divide in half. Cover and
let dough rest 10 minutes.

Working with one portion at a time (cover remaining dough to keep from drying),
roll each portion into a 10-inch circle on a lightly floured surface. Place dough
on two baking sheets, each sprinkled with 1 tablespoon cornmeal.
____________________

Food Processor Variation:


Place the first 4 ingredients in a food processor, and pulse 2 times or until
well-blended. With processor on, slowly add water and oil through food chute;
process until dough forms a ball. Process 1 additional minute. Turn out onto a
lightly floured counter; knead 9 to 10 times. Proceed with step 2 in above recipe.

Bread Machine Variation:


Follow manufacturer's instructions for placing all ingredients except cooking
spray and cornmeal into bread pan. Select dough cycle; start bread machine. Remove
dough from machine (do not bake). Proceed with step 2 in above recipe.

Serving Size: 1 crust

Source:
"Cooking Light, June 1997, p.124"
Copyright:
"� Cooking Light"
Yield:
"2 (10-inch) pizza crusts"

- - - - - - - - - - - - - - - - - - -

Per serving: 600 Calories (kcal); 9g Total Fat; (14% calories from fat); 18g
Protein; 108g Carbohydrate; 0mg Cholesterol; 540mg Sodium
Food Exchanges: 7 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates

NOTES : We call for bread flour because it's higher in protein than all-purpose
flour and makes a firmer, denser crust. You can, however, substitute all-purpose
flour.
Nutr. Assoc. : 0 0 0 5626 5472 0 0 0

* Exported from MasterCook *

Grilled Pizza Blanca

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Fish And Shellfish June '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 (10-inch) Quick-and-Easy Pizza Crusts (see
recipe)
Cooking spray
1 teaspoon olive oil -- divided
1/2 cup (2 ounces) grated fresh Parmesan cheese
1 (6-ounce) jar marinated artichoke hearts -- drained and chopped
1/2 pound crabmeat -- shell pieces removed

Prepare grill. Place 1 crust on grill rack coated with cooking spray; grill 3
minutes or until puffy and golden. Turn crust, grill-mark side up; brush with 1/2
teaspoon oil. Top with half of Parmesan, artichokes, and crabmeat. Cover and grill
3 to 4 minutes or until cheese melts and crust is lightly browned. Repeat with
remaining crust and toppings.

Serving Size: 1/3 pizza

Source:
"Cooking Light, June 1997, p.128"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 295 Calories (kcal); 8g Total Fat; (24% calories from fat); 17g
Protein; 38g Carbohydrate; 35mg Cholesterol; 506mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1
Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 0 0 1034 0 0


* Exported from MasterCook *

Quick-and-Easy Pizza Crust

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Breads June '97
Miscellaneous Pizza

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups bread flour
1/2 teaspoon salt
1/2 teaspoon sugar
1 package quick-rise yeast
3/4 cup warm water (120� to 130� )
1 tablespoon olive oil
Cooking spray
2 tablespoons cornmeal

Combine first four ingredients in a large bowl; make a well in center of mixture.
Combine water and oil; add to flour mixture. Stir until mixture forms a ball.

Turn dough out onto a lightly floured surface; knead until smooth and elastic
(about 10 minutes). Place the 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; divide in half. Cover and
let dough rest 10 minutes.

Working with one portion at a time (cover remaining dough to keep from drying),
roll each portion into a 10-inch circle on a lightly floured surface. Place dough
on two baking sheets, each sprinkled with 1 tablespoon cornmeal.
____________________

Food Processor Variation:


Place the first 4 ingredients in a food processor, and pulse 2 times or until
well-blended. With processor on, slowly add water and oil through food chute;
process until dough forms a ball. Process 1 additional minute. Turn out onto a
lightly floured counter; knead 9 to 10 times. Proceed with step 2 in above recipe.

Bread Machine Variation:


Follow manufacturer's instructions for placing all ingredients except cooking
spray and cornmeal into bread pan. Select dough cycle; start bread machine. Remove
dough from machine (do not bake). Proceed with step 2 in above recipe.

Serving Size: 1 crust

Source:
"Cooking Light, June 1997, p.124"
Copyright:
"� Cooking Light"
Yield:
"2 (10-inch) pizza crusts"

- - - - - - - - - - - - - - - - - - -
Per serving: 600 Calories (kcal); 9g Total Fat; (14% calories from fat); 18g
Protein; 108g Carbohydrate; 0mg Cholesterol; 540mg Sodium
Food Exchanges: 7 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates

NOTES : We call for bread flour because it's higher in protein than all-purpose
flour and makes a firmer, denser crust. You can, however, substitute all-purpose
flour.
Nutr. Assoc. : 0 0 0 5626 5472 0 0 0

* Exported from MasterCook *

Grilled Portobello Club

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Sandwiches Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons balsamic vinegar
2 tablespoons lemon juice
2 tablespoons water
1 teaspoon extra-virgin olive oil
2 teaspoons dried Italian seasoning
1 teaspoon minced fresh rosemary
1/2 teaspoon pepper
2 garlic cloves -- minced
4 (4-inch) portobello mushroom caps
Cooking spray
1/4 cup Roasted Red Bell Pepper Sauce -- (see recipe)
4 (2-ounce) Kaiser rolls or onion buns
4 (1/2-ounce) slices Provolone cheese
2 romaine lettuce leaves -- halved
4 slices (1/4-inch-thick) tomato

Combine first 9 ingredients in a large zip-top plastic bag; seal and marinate 30
minutes. Remove mushrooms from bag, reserving marinade.

Prepare grill or broiler. Place mushrooms on grill rack or broiler pan coated with
cooking spray; grill 6 minutes on each side or until browned, basting occasionally
with reserved marinade. Spread 1 1/2 teaspoons Roasted Red Bell Pepper Sauce over
cut sides of rolls. Place 1 mushroom cap on bottom half of roll; top with 1 cheese
slice, 1 lettuce half, 1 tomato slice, and roll top. Repeat procedure with
remaining ingredients.

Source:
"Cooking Light, September 1997, p.128"
Copyright:
"� Cooking Light"
Yield:
"4 Sandwiches"

- - - - - - - - - - - - - - - - - - -
Per serving: 243 Calories (kcal); 8g Total Fat; (27% calories from fat); 10g
Protein; 35g Carbohydrate; 10mg Cholesterol; 509mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 3399 0 620 4197 0 0 3327 0 810 258

* Exported from MasterCook *

Roasted Red Bell Pepper Sauce

Recipe By :
Serving Size : 24 Preparation Time :0:00
Categories : Sauces/Condiments/Marinades Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup bottled roasted red bell peppers
1/2 cup tomato juice
2 tablespoons chopped sun-dried tomatoes -- packed without oil (about 1
ounce)
2 tablespoons balsamic vinegar
2 tablespoons tomato paste
1/2 teaspoon pepper
2 garlic cloves

Combine all ingredients in a blender or food processor; process until smooth.

Serving Size: 1 tablespoon

Description:
"This versatile sauce is used in both Grilled Portobello Club and
Shanghai Tofu Burgers."
Source:
"Cooking Light, September 1997, p.130"
Copyright:
"� Cooking Light"
Yield:
"1 1/2 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 5 Calories (kcal); trace Total Fat; (4% calories from fat); trace
Protein; 1g Carbohydrate; 0mg Cholesterol; 35mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

NOTES : Store pepper sauce in an airtight container in refrigerator for up to 2


weeks.
Nutr. Assoc. : 4695 0 0 0 0 0 620

* Exported from MasterCook *

Grilled Salmon with Nectarine-Red Onion Relish


Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : August �97 Fish And Shellfish
Grilling

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 1/2 cups coarsely chopped nectarines (about 3
medium)
1 cup coarsely chopped red bell pepper
1 cup coarsely chopped red onion
1/4 cup thinly sliced fresh basil
1/4 cup white wine vinegar
1/2 teaspoon grated orange rind
1/4 cup fresh orange juice
2 tablespoons minced seeded jalape�o pepper
2 tablespoons fresh lime juice
2 teaspoons sugar
2 garlic cloves -- minced
1/4 teaspoon salt -- divided
1/2 teaspoon freshly ground pepper
4 (6-ounce) salmon fillets
Cooking spray

Combine first 11 ingredients and 1/8 teaspoon salt in a medium bowl, and stir
well. Let nectarine mixture stand 2 hours.

Sprinkle pepper and 1/8 teaspoon salt over salmon fillets. Prepare grill. Place
fillets on grill rack coated with cooking spray, and grill 5 minutes on each side
or until fish flakes easily when tested with a fork. Serve immediately with
nectarine-red onion relish.

Serving Size: 1 fillet and 1 cup relish

Source:
"Cooking Light, August 1997, p.86"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 397 Calories (kcal); 18g Total Fat; (41% calories from fat); 36g
Protein; 22g Carbohydrate; 112mg Cholesterol; 216mg Sodium
Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 1 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 4216 20164 2679 3332 0 0 0 26088 0 0 0 0 0 354 0

* Exported from MasterCook *

Grilled Sesame-Ginger Swordfish on Watercress

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : August �97 Fish And Shellfish
Grilling

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons anise seeds -- crushed
2 teaspoons ground ginger
2 teaspoons white pepper
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/2 teaspoon olive oil
4 (6-ounce) swordfish steaks (about 1-inch thick)
4 cups trimmed watercress or spinach (about 2
bunches)
1/2 cup thinly sliced red onion
1/4 cup rice wine vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon minced fresh ginger
1 tablespoon dark sesame oil
2 teaspoons water
1 teaspoon sugar
1/4 teaspoon freshly ground black pepper
4 teaspoons sesame seeds -- toasted

Combine first 5 ingredients in a small bowl; set aside.

Brush olive oil evenly over steaks. Rub anise seed mixture over both sides of
steaks. Prepare grill. Place steaks on grill rack; grill 5 minutes on each side or
until fish flakes easily when tested with a fork. Set aside.

Combine the watercress and onion in a large bowl. Combine the vinegar and next 6
ingredients (vinegar through black pepper) in a jar. Cover tightly, and shake
vigorously. Pour over the watercress mixture, and toss gently. Arrange watercress
mixture on a platter, and top with steaks. Sprinkle the steaks with toasted sesame
seeds.

Serving Size: 1 cup watercress mixture, 5 ounces swordfish, and 1 teaspoon sesame
seeds

Source:
"Cooking Light, August 1997, p.127"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 291 Calories (kcal); 13g Total Fat; (39% calories from fat); 36g
Protein; 8g Carbohydrate; 66mg Cholesterol; 602mg Sodium
Food Exchanges: 0 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

Suggested Wine: Viognier

NOTES : Getting a good sear on the swordfish will give it a deep, grilled taste
that will stand up to the Asian flavors of the salad.
Nutr. Assoc. : 23 0 0 0 0 0 5234 5474 20230 0 0 26086 0 0 0 0 0

* Exported from MasterCook *


Grilled Strawberries with Lemon Sorbet and Cranberry Syrup

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : April '97 Desserts
Fruit

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups sugar
2 cups water
1 1/2 cups fresh lemon juice
1 1/4 cups sugar
5 cups cranberry juice cocktail (at room
temperature)
1/2 cup fresh lemon juice (at room temperature)
48 medium strawberries
1 cup sifted powdered sugar
Cooking spray

Combine 2 cups sugar and water in a large heavy saucepan. Bring to a boil; cook 1
minute or until sugar dissolves. Add 1 1/2 cups lemon juice; stir well. Pour
mixture into the freezer can of an ice-cream freezer; freeze according to
manufacturer's instructions. Spoon sorbet into a freezer-safe container; cover and
freeze lemon sorbet 8 hours or until firm.

Place 1 1/4 cups sugar in a Dutch oven. Place over medium heat; cook until sugar
is golden (do not stir). Carefully add cranberry juice and 1/2 cup lemon juice,
stirring constantly (mixture will bubble vigorously); cook 35 minutes or until
reduced to 2 1/4 cups. Cover and chill.

Prepare grill. Thread 3 strawberries onto each of 16 (6-inch) skewers. Dredge


skewers in powdered sugar. Place skewers on grill rack coated with cooking spray;
grill 2 minutes on each side or until thoroughly heated. Serve with sorbet and
syrup.

Serving Size: 1/4 cup sorbet, 12 tablespoons syrup, and 3 strawberries

Source:
"Cooking Light, April 1997, p.142"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 245 Calories (kcal); trace Total Fat; (0% calories from fat); trace
Protein; 63g Carbohydrate; 0mg Cholesterol; 4mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 3 Other
Carbohydrates

Nutr. Assoc. : 0 0 0 0 469 3378 0 0 0

* Exported from MasterCook *

Grilled Tuna Skewers with Tomato-Black Olive Relish


Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : August �97 Fish And Shellfish
Grilling

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/3 cup chopped fresh oregano
2 tablespoons ground cumin
1 tablespoon crushed red pepper
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 large garlic cloves -- minced
1 1/2 pounds tuna steaks (about 1 inch thick) -- cut into 1-inch pieces
3 small red onions -- each cut into 8 (1-inch) pieces
3 lemons -- each cut into 8 wedges
Cooking spray
Tomato-Black Olive Relish

TOMATO-BLACK OLIVE RELISH


2 cups finely diced tomato
1/2 cup finely diced red onion
1/4 cup chopped ripe olives
2 tablespoons fresh lemon juice
4 teaspoons chopped fresh oregano
OR
1 teaspoon dried oregano
2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
2 large garlic cloves -- minced

Combine first 7 ingredients in a large zip-top plastic bag. Seal, and shake well.
Remove tuna from bag; thread 4 tuna pieces, 3 red onion pieces, and 3 lemon wedges
onto each of 8 (12-inch) skewers. Set tuna skewers aside.

Prepare grill. Place skewers on grill rack coated with cooking spray, and grill 4
minutes on each side or until tuna is medium-rare or desired degree of doneness.
Serve with Tomato-Black Olive Relish.

Serving Size: 2 skewers and 2/3 cup relish


____________________

To Make Tomato-Black Olive Relish:

Combine all ingredients in a medium bowl, and stir until well-blended. Cover and
chill for 1 hour.

Yield: 2 2/3 cups


Serving Size: 2/3 cup

Source:
"Cooking Light, August 1997, p.90"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -
Per serving: 380 Calories (kcal); 13g Total Fat; (29% calories from fat); 44g
Protein; 26g Carbohydrate; 65mg Cholesterol; 499mg Sodium
Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 3 1/2 Vegetable; 1/2 Fruit; 1
Fat; 0 Other Carbohydrates

NOTES : The slightly acidic flavor of the tomato-and-black olive relish contrasts
nicely with the rich taste of the grilled tuna. We suggest serving this dish with
an assortment of grilled vegetables and saffron rice.
Nutr. Assoc. : 0 0 0 0 0 0 180 0 0 2130706543 2130706543 0 20200 20221
26009 0 0 0 2130706543 0 0 0 0

* Exported from MasterCook *

Grilled Vegetable Pizza with Feta and Spinach

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Appetizers Grilling
June '97 Pizza

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 tablespoons balsamic vinegar
1 garlic clove -- crushed
1 (1 1/4-pound) eggplant -- cut crosswise into 1/4-inch thick slices
1/2 teaspoon pepper
1/4 teaspoon salt
Cooking spray
2 (10-inch) Quick-and-Easy Pizza Crusts -- (see recipe)
2 teaspoons olive oil
2 cups chopped plum tomato (about 8 tomatoes)
1 cup (4 ounces) crumbled feta cheese with basil
and tomato
2 tablespoons chopped fresh oregano
OR
1 teaspoon dried oregano
2 cups thinly sliced spinach leaves
2 tablespoons balsamic vinegar

Prepare grill.

Combine 3 tablespoons vinegar and garlic in a small bowl; brush over both sides of
eggplant slices. Sprinkle both sides of eggplant with pepper and salt. Place
eggplant on grill rack coated with cooking spray; grill 2 minutes per side or
until tender. Remove from grill; set aside.

Place 1 crust on grill rack coated with cooking spray; grill 3 minutes or until
puffy and golden. Turn crust, grill-mark side up; brush with 1 teaspoon oil.
Arrange half of eggplant slices over crust, overlapping slightly. Top with half of
tomato, cheese, and oregano. Cover and grill 3 to 4 minutes or until thoroughly
heated; remove from heat. Combine spinach and 2 tablespoons vinegar in a small
bowl. Top pizza with half of spinach mixture. Repeat with remaining crust and
toppings.

Serving Size: 1/3 pizza


Source:
"Cooking Light, June 1997, p.130"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 318 Calories (kcal); 10g Total Fat; (28% calories from fat); 11g
Protein; 46g Carbohydrate; 22mg Cholesterol; 564mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1
1/2 Fat; 0 Other Carbohydrates

NOTES : Any flavor of feta cheese will work in this pizza. The tangy, fresh
spinach mixture is a nice contrast to the grilled veggies and cheese.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 4527 20048 0 0 2130706543 1423 0

* Exported from MasterCook *

Quick-and-Easy Pizza Crust

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Breads June '97
Miscellaneous Pizza

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups bread flour
1/2 teaspoon salt
1/2 teaspoon sugar
1 package quick-rise yeast
3/4 cup warm water (120� to 130� )
1 tablespoon olive oil
Cooking spray
2 tablespoons cornmeal

Combine first four ingredients in a large bowl; make a well in center of mixture.
Combine water and oil; add to flour mixture. Stir until mixture forms a ball.

Turn dough out onto a lightly floured surface; knead until smooth and elastic
(about 10 minutes). Place the 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; divide in half. Cover and
let dough rest 10 minutes.

Working with one portion at a time (cover remaining dough to keep from drying),
roll each portion into a 10-inch circle on a lightly floured surface. Place dough
on two baking sheets, each sprinkled with 1 tablespoon cornmeal.
____________________

Food Processor Variation:


Place the first 4 ingredients in a food processor, and pulse 2 times or until
well-blended. With processor on, slowly add water and oil through food chute;
process until dough forms a ball. Process 1 additional minute. Turn out onto a
lightly floured counter; knead 9 to 10 times. Proceed with step 2 in above recipe.
Bread Machine Variation:
Follow manufacturer's instructions for placing all ingredients except cooking
spray and cornmeal into bread pan. Select dough cycle; start bread machine. Remove
dough from machine (do not bake). Proceed with step 2 in above recipe.

Serving Size: 1 crust

Source:
"Cooking Light, June 1997, p.124"
Copyright:
"� Cooking Light"
Yield:
"2 (10-inch) pizza crusts"

- - - - - - - - - - - - - - - - - - -

Per serving: 600 Calories (kcal); 9g Total Fat; (14% calories from fat); 18g
Protein; 108g Carbohydrate; 0mg Cholesterol; 540mg Sodium
Food Exchanges: 7 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates

NOTES : We call for bread flour because it's higher in protein than all-purpose
flour and makes a firmer, denser crust. You can, however, substitute all-purpose
flour.
Nutr. Assoc. : 0 0 0 5626 5472 0 0 0

* Exported from MasterCook *

Grilled-Shrimp Salad with Smoky Tomato Vinaigrette

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : August �97 Fish And Shellfish
Grilling Salads

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 slices (1-inch-thick) day-old French bread or
other firm white bread -- cut into 1-inch cubes
1 large tomato -- cut into 1-inch-thick slices (about 12 ounces)
4 teaspoons olive oil -- divided
1/2 teaspoon salt -- divided
1/2 teaspoon freshly ground pepper -- divided
3 tablespoons coarsely chopped fresh parsley
2 tablespoons fresh lemon juice
1 tablespoon canned chipotle chile in adobo sauce
1 tablespoon water
2 teaspoons ground coriander
1 garlic clove -- chopped
48 large shrimp (about 2 pounds) -- peeled and deveined
Cooking spray
9 1/2 cups torn romaine lettuce
3/4 cup cubed peeled avocado
1/2 cup sliced red onion

Preheat oven to 350�.

Place bread cubes in a single layer on a baking sheet. Bake at 350� for 12 minutes
or until toasted. Set aside.

Brush tomato slices with 1 teaspoon olive oil, and sprinkle with 1/4 teaspoon salt
and 1/4 teaspoon pepper. Place tomato slices on a foil-lined baking sheet. Broil
10 minutes on each side or until tomato slices are blackened. Combine 3 teaspoons
olive oil, 1/4 teaspoon salt, 1/4 teaspoon pepper, tomato slices, parsley, and
next 5 ingredients (parsley through garlic) in a food processor, and process until
blended. Divide vinaigrette in half. Set aside.

Thread shrimp onto 6 (12-inch) skewers, and brush with half of vinaigrette.
Prepare grill. Place kebabs on grill rack coated with cooking spray, and grill 4
minutes on each side or until shrimp are done. Remove shrimp from skewers. Combine
remaining half of vinaigrette, toasted bread cubes, shrimp, lettuce, avocado, and
sliced onion in a large bowl; toss gently to coat.

Serving Size: 2 1/2 cups

Source:
"Cooking Light, August 1997, p.87"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 184 Calories (kcal); 8g Total Fat; (36% calories from fat); 15g
Protein; 15g Carbohydrate; 85mg Cholesterol; 383mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat;
0 Other Carbohydrates

Serving Ideas : The best drink to complement this salad's complex flavors is ice-
cold beer.

Nutr. Assoc. : 594 0 0 0 0 20067 0 1094 0 0 0 1374 2130706543 26102 2108


20230

* Exported from MasterCook *

Grubbin' Spicy Chicken Soup

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Jan/ Feb '97 Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon olive oil
1 cup diced sweet onion
2 tablespoons chili powder
1 tablespoon grated orange rind
1 teaspoon crushed red pepper
4 garlic cloves -- minced
2 cups shredded cooked chicken breast
1/2 cup fresh orange juice
4 (10 1/2-ounce) cans low-salt chicken broth -- divided
2 cups red bell pepper strips
1/3 cup julienne-cut carrot (1-inch)
1/3 cup diced seeded Anaheim chile
2 tablespoons diced seeded jalape�o pepper
1/2 teaspoon salt
4 cups coarsely chopped green cabbage
4 cups vegetable juice
1 cup uncooked wild rice
1 tablespoon chili powder
4 plum tomatoes -- each cut onto eight wedges
3 cups drained canned navy beans
1/2 cup low-fat sour cream

Heat oil in a large nonstick skillet over medium heat. Add the onion and next 4
ingredients (onion through garlic); saut� 4 minutes or until the onion is tender.
Stir in chicken and orange juice; bring to a boil. Cook for 2 minutes or until the
liquid is almost evaporated, stirring constantly. Add 1 can broth; bring to a
boil. Stir in the bell pepper, carrot, Anaheim chile, jalape�o, and salt. Cook
over medium heat 15 minutes or until vegetables are tender. Set aside.

Combine remaining 3 cans broth, cabbage, vegetable juice, rice, 1 tablespoon chili
powder, and tomatoes in a large Dutch oven; bring to a boil. Reduce heat, and
simmer 20 minutes. Add chicken mixture and beans; cook an additional 45 minutes.
Serve with sour cream.

Serving Size: 1 1/2 cups soup and 1 tablespoon sour cream

Source:
"Cooking Light, January/February 1997, p.128"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 285 Calories (kcal); 8g Total Fat; (22% calories from fat); 29g
Protein; 34g Carbohydrate; 51mg Cholesterol; 307mg Sodium
Food Exchanges: 1 Grain(Starch); 3 Lean Meat; 20 1/2 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates

NOTES : Make this soup 1 day ahead of time-the flavors meld and become more
intense the next day.
Nutr. Assoc. : 0 5203 0 0 3002 620 2806 20199 0 4695 3034 2612 20103 0 488
4695 1651 2049 3782 2415 1562

* Exported from MasterCook *

Gulf of Mexico Gumbo

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : Fish And Shellfish June '97
Menu Item Soups/Stews/Chowders
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup all-purpose flour
1 teaspoon vegetable oil
2 cups chopped onion
1 cup chopped green bell pepper
1/2 cup chopped celery
4 garlic cloves -- minced
1 cup sliced okra
1 cup chopped tomato
1 1/2 cups water
1 teaspoon Cajun-Creole Seasoning (see recipe)
4 (8-ounce) bottles clam juice
2 bay leaves
1/2 pound skinned red snapper or other firm white
fish fillet -- cut into 1-inch pieces
1/4 cup thinly sliced green onions
3/4 pound crayfish -- peeled
1/4 pound medium shrimp -- peeled and deveined
1/2 teaspoon hot sauce
4 1/2 cups hot cooked long-grain rice

Place flour in a 9-inch cast-iron skillet; cook over medium heat 20 minutes or
until browned, stirring constantly with a whisk. (If flour browns too fast, remove
it from heat, and stir until it cools down.) Remove from heat; set aside.

Heat oil in a large Dutch oven over medium heat. Add onion, bell pepper, celery,
and garlic; saut� 8 minutes or until vegetables are tender. Add okra and tomato;
cover and cook 5 minutes, stirring occasionally. Add 1 1/2 cups water, Cajun-
Creole Seasoning, clam juice, and bay leaves, and bring to a boil. Gradually add
browned flour, stirring with a whisk. Reduce heat; simmer, uncovered, for 45
minutes, stirring occasionally.

Add snapper; cook 5 minutes. Add green onions, crayfish, and shrimp; cook 10
minutes or until seafood is done. Stir in hot sauce; discard bay leaves. Serve
gumbo over rice.

Serving Size: 1 cup gumbo and 1/2 cup rice

Source:
"Cooking Light, June 1997, p.182"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 299 Calories (kcal); 2g Total Fat; (5% calories from fat); 19g
Protein; 51g Carbohydrate; 72mg Cholesterol; 636mg Sodium
Food Exchanges: 2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 1/2
Other Carbohydrates

NOTES : One (8-ounce) container select oysters, undrained, can be substituted for
crayfish, if desired.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 2160 26452 0 0 26456 0 632

* Exported from MasterCook *


Cajun-Creole Seasoning

Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : June '97 Miscellaneous
Seasonings

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon salt
3/4 teaspoon ground red pepper
1/2 teaspoon garlic powder
1/2 teaspoon black pepper

Combine all ingredients in a bowl; stir well.

Source:
"Cooking Light, June 1997, p.182"
Copyright:
"� Cooking Light"
Yield:
"1 1/2 Tablespoon"

- - - - - - - - - - - - - - - - - - -

Per serving: 8 Calories (kcal); trace Total Fat; (4% calories from fat); trace
Protein; 2g Carbohydrate; 0mg Cholesterol; 6396mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 0 0 0 0

* Exported from MasterCook *

Halibut Fillets with Teriyaki Sauce

Recipe By :
Serving Size : 4 Preparation Time :0:10
Categories : Fish And Shellfish Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup pineapple juice
3 tablespoons low-sodium teriyaki sauce
1 tablespoon honey
3/4 teaspoon cornstarch
1/4 teaspoon garlic powder
1/8 teaspoon ground red pepper
2 tablespoons seasoned breadcrumbs
4 6-ounce halibut fillets (about 1 inch thick) -- skinned
1 tablespoon vegetable oil

Combine first 6 ingredients in a small bowl; stir well with a whisk. Set aside.
Combine breadcrumbs and halibut in a large zip-top plastic bag. Seal and shake to
coat; set aside.

Heat oil in a large nonstick skillet over medium heat. Add fillets; cook 4 minutes
on each side or until halibut flakes easily when tested with a fork. Remove
halibut from skillet; set aside, and keep warm.

Add teriyaki mixture to skillet. Bring to a boil; cook 1 minute, stirring


constantly. Pour over halibut.

Serving Size: 1 halibut fillet and 2 tablespoons sauce

Source:
"Cooking Light, October 1997, p.148"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:15"

- - - - - - - - - - - - - - - - - - -

Per serving: 278 Calories (kcal); 7g Total Fat; (24% calories from fat); 37g
Protein; 14g Carbohydrate; 55mg Cholesterol; 357mg Sodium
Food Exchanges: 0 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2 Fat;
1/2 Other Carbohydrates

NOTES : Another white fish, such as grouper or haddock, can be substituted for the
halibut.
Nutr. Assoc. : 0 0 0 0 0 0 4866 3645 0

* Exported from MasterCook *

Ham-and-Vegetable Couscous

Recipe By :
Serving Size : 5 Preparation Time :0:20
Categories : July '97 Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 3/4 cups water
1/2 teaspoon dried basil
1 cup uncooked couscous
1 cup chopped honey-baked ham
1/3 cup thinly sliced green onions
1/4 cup grated Parmesan cheese
1 (15.25-ounce) can no-salt-added whole-kernel corn -- drained
3 tablespoons water
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
2 teaspoons Dijon mustard
1/4 teaspoon salt
1/4 teaspoon coarsely ground pepper

Bring 1 3/4 cups water and basil to a boil in a medium saucepan, and stir in
couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
Combine couscous, ham, green onions, cheese, and corn in a bowl; set aside.

Combine 3 tablespoons water and remaining ingredients; stir well with whisk. Pour
dressing over couscous mixture, tossing gently to coat.

Serving Size: 1 1/4 cups

Source:
"Cooking Light, July 1997, p.112"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:05"

- - - - - - - - - - - - - - - - - - -

Per serving: 300 Calories (kcal); 10g Total Fat; (29% calories from fat); 13g
Protein; 42g Carbohydrate; 17mg Cholesterol; 780mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 0 0 449 2666 0 0 26006 0 0 0 0 0 0

* Exported from MasterCook *

Hamantaschen

Recipe By :
Serving Size : 20 Preparation Time :0:00
Categories : Desserts Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2/3 cup sugar
6 tablespoons stick margarine
1 teaspoon vanilla extract
2 ounces block-style fat-free cream cheese (about
1/4 cup)
1 large egg
2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/4 teaspoon salt
12 ounces dried figs (about 2 cups)
3 tablespoons sugar
3 tablespoons boiling water
1 tablespoon light-colored corn syrup
1 tablespoon lemon juice
Cooking spray

Combine first 4 ingredients in a large bowl; beat at medium speed of a mixer 2


minutes or until light and fluffy. Add egg; beat at high speed 1 minute or until
the mixture is very smooth.

Combine flour, baking powder, and salt, and add to sugar mixture, beating at low
speed just until flour mixture is moist. Divide dough in half, and gently shape
each portion into a ball. Wrap dough in plastic wrap, and chill 8 hours or
overnight.

Place figs in a food processor, and pulse 6 times or until chopped. With processor
on, slowly add 3 tablespoons sugar, water, corn syrup, and lemon juice through
food chute, and process until smooth, scraping sides of processor bowl twice.
Spoon the fig mixture into a bowl; cover and chill 8 hours or overnight.

Shape each ball of dough into a 10-inch log. Remove plastic wrap; cut each log
into 10 (1-inch) slices. Quickly shape slices into 20 balls; place on a tray lined
with wax paper. Chill 30 minutes. Preheat oven to 400�.

Place each ball of dough between 2 sheets of wax paper, and flatten to a 3 1/2-
inch circle. Spoon 1 level tablespoon fig mixture into the center of each circle.
With floured hands, fold dough over filling to form a triangle, and pinch edges
together to seal.

Place triangles 2 inches apart on baking sheets coated with cooking spray, and
bake at 400� for 10 minutes or until pastries are lightly browned. Remove from
pans, and cool on a wire rack.

Source:
"Cooking Light, October 1997, p.121"
Copyright:
"� Cooking Light"
Yield:
"20 pastries"

- - - - - - - - - - - - - - - - - - -

Per serving: 162 Calories (kcal); 4g Total Fat; (21% calories from fat); 3g
Protein; 30g Carbohydrate; 10mg Cholesterol; 125mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat;
1/2 Other Carbohydrates

NOTES : Begin preparing these Purim favorites the day ahead so the dough and
filling can chill overnight. The pastry's tender, crunchy texture contrasts with
the moist filling.
Nutr. Assoc. : 0 0 0 25014 0 0 0 0 3115 0 0 3927 0 0

* Exported from MasterCook *

Hamburg Fish Soup

Recipe By :
Serving Size : 11 Preparation Time :0:00
Categories : Fish And Shellfish Oct '97
Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 pounds flounder fillet (2 1 1/2-pounders) -- cleaned
6 cups water
2 teaspoons black peppercorns
1/4 cup chopped fresh dill
1 cup chopped fresh parsley
2 tablespoons vegetable oil
2 cups thinly sliced leek (about 2 medium)
1 1/2 cups finely chopped onion
2 tablespoons all-purpose flour
2 cups diced peeled red potatoes
1 cup sliced carrot
1 1/2 tablespoons juniper berries
1 teaspoon salt
1 teaspoon pepper
6 bay leaves
1 cup Riesling or other dry white wine
1/4 cup finely chopped fresh parsley
2 tablespoons balsamic vinegar
1 teaspoon coarse-grained mustard
1 (7-ounce) can tiny peeled shrimp -- drained
Slivered leek (optional)

Cut flounder into fillets, reserving bones. Remove skin from fillets, and discard.
Cut fillets into 2-inch pieces, and cover and chill.

Combine fish bones, water, peppercorns, dill, and 1 cup parsley in a large Dutch
oven; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Drain mixture in
a sieve over a bowl, reserving stock. Discard solids.

Heat oil in pan over medium heat. Add sliced leek and onion; saut� 10 minutes or
until tender. Sprinkle flour over leek mixture; cook 1 minute, stirring
constantly. Gradually add reserved stock, stirring until well- blended. Add
potatoes and next 5 ingredients (potatoes through bay leaves); cook 25 minutes or
until vegetables are tender.

Add fish, wine, 1/4 cup parsley, vinegar, and mustard; cook over low heat 5
minutes or until fish flakes easily when tested with a fork. Discard bay leaves.
Ladle soup into bowls; top with shrimp, and garnish with slivered leek, if
desired.

Serving Size: 1 cup soup and about 1 tablespoon shrimp

Description:
"This hearty fish soup came from a street fair in Hamburg."
Source:
"Cooking Light, October 1997, p.180"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 215 Calories (kcal); 4g Total Fat; (19% calories from fat); 27g
Protein; 13g Carbohydrate; 89mg Cholesterol; 339mg Sodium
Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates

NOTES : This hearty fish soup came from a street fair in Hamburg. The juniper
berries give it an herbal sweetness that is distinctively German. The shrimp are
the tiny North Sea variety that are available here in cans.

Juniper berries can be found in the spice section of most supermarkets. Your fish
monger will be happy to fillet the flounder for you.
Nutr. Assoc. : 26457 0 0 3360 0 0 2671 0 0 421 0 0 0 0 0 3186 0 0 235 2468
2130706543

* Exported from MasterCook *

Harvest-Festival Fruit Strudels

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Desserts Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup sugar
1/2 cup port or other sweet red wine
1 tablespoon grated orange rind
1/3 cup fresh orange juice
2 (8-ounce) packages dried mixed fruit -- diced
1 cinnamon stick (3-inch in length)
5 1/3 cups diced cooking apple (about 2 pounds)
1/4 cup stick margarine
4 teaspoons vegetable oil
1/2 cup dry breadcrumbs
1/2 teaspoon freshly grated nutmeg
16 sheets frozen phyllo dough -- thawed
Cooking spray

Combine first 6 ingredients in a large saucepan, and bring to a boil, stirring


occasionally. Cover, reduce heat, and simmer fruit mixture 35 minutes or until
liquid is absorbed, stirring occasionally. Remove fruit mixture from heat, and
stir in apple. Cool, uncovered, and discard cinnamon stick.

Combine the margarine and oil in a small saucepan; cook over low heat until the
margarine melts, stirring well. Combine the breadcrumbs and nutmeg in a small
bowl. Preheat oven to 350�.

Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining
dough to keep from drying), and lightly brush with margarine mixture. Sprinkle 1
1/2 teaspoons of the breadcrumb mixture lengthwise down the 4-inch center section
of phyllo. Spoon 1/3 cup of fruit mixture onto the breadcrumb mixture about 2
inches from one short end, spreading fruit mixture to form a 4 � 2-inch rectangle.
Fold one long side on phyllo over filling, and repeat with other long side,
overlapping phyllo.

Starting at short edge with filling, roll up phyllo jelly-roll fashion. (Do not
roll tightly, or the strudel may split.) Place strudel, seam side down, on a
baking sheet coated with cooking spray. Lightly coat strudel with cooking spray.
Repeat procedure with the remaining phyllo, margarine mixture, breadcrumb mixture,
and fruit mixture. Bake at 350� for 30 minutes or until strudel is golden brown.
Serve warm or at room temperature.

Source:
"Cooking Light, October 1997, p.119"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -
Per serving: 237 Calories (kcal); 6g Total Fat; (21% calories from fat); 3g
Protein; 45g Carbohydrate; 0mg Cholesterol; 160mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1 Fat; 1/2
Other Carbohydrates

NOTES : Although these are connected to Sukkoth, you can make them any time of the
year because dried fruits and fresh apples, which go into the pastry, are always
available. The only fat in this recipe comes from the small amount of margarine
and oil used to brush the sheets of phyllo.
Nutr. Assoc. : 0 4594 0 0 0 2705 30 0 0 0 3388 0 0

* Exported from MasterCook *

Hash Brown Casserole

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : Nov/ Dec '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 cup thinly sliced green onions
1 cup (4 ounces) shredded reduced-fat
extra-sharp Cheddar cheese
2 tablespoons stick margarine -- melted
1/4 teaspoon pepper
1 (32-ounce) package frozen Southern-style hash brown potatoes -- thawed
1 (16-ounce) carton fat-free sour cream
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium
cream of mushroom soup -- undiluted
Cooking spray
1/2 teaspoon paprika

Preheat oven to 350�.

Combine first 7 ingredients in a large bowl; spoon into a 13�9-inch baking dish
coated with cooking spray. Sprinkle with paprika. Bake at 350� for 1 hour or until
bubbly.

Serving Size: 1 cup

Source:
"Cooking Light, November/December 1997, p.127"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 180 Calories (kcal); 5g Total Fat; (23% calories from fat); 9g
Protein; 26g Carbohydrate; 8mg Cholesterol; 387mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat;
1/2 Other Carbohydrates

Nutr. Assoc. : 0 26148 0 0 26496 0 1682 0 0


* Exported from MasterCook *

Heart-Smart Fajitas

Recipe By :Ginny Jannack


Serving Size : 8 Preparation Time :0:00
Categories : Beef Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (1-pound) lean flank steak
8 (8-inch) fat-free flour tortillas
Cooking spray
2 large tomatoes -- cut into 1/2-inch-thick wedges
2 medium onions -- cut into 1/2-inch-thick wedges
3 tablespoons commercial taco seasoning (3/4 envelope)
2 small garlic cloves -- minced
1/2 cup chopped tomato
1/2 cup shredded iceberg lettuce
1/2 cup chopped onion
1/2 cup (2 ounces) grated reduced-fat sharp
Cheddar cheese
1/2 cup fat-free sour cream
1/2 cup salsa

Trim fat from steak. Slice steak diagonally across grain into thin strips.

Heat tortillas according to package directions. Set aside; keep warm.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add
steak; saut� 2 minutes or until browned. Add tomato wedges, onions, seasoning, and
garlic; stir well. Bring to a boil. Cover, reduce heat, and simmer 10 minutes,
stirring occasionally. Divide steak mixture evenly among tortillas; roll up. Top
each fajita with 1 tablespoon chopped tomato and 1 tablespoon each of remaining
ingredients.

Serving Size: 1 fajita

Source:
"Cooking Light, September 1997, p.122"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 206 Calories (kcal); 7g Total Fat; (28% calories from fat); 17g
Protein; 20g Carbohydrate; 32mg Cholesterol; 399mg Sodium
Food Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates

NOTES : "My husband is not big on leftovers. So because I'm cooking for two, I try
to use recipes in which the portions are easily controllable, like these fajitas.
We love greens, so I serve these fajitas with a fresh garden salad."
�Ginny Jannack,West Palm Beach, Fla.
Nutr. Assoc. : 3298 25064 3298 5296 4288 5242 620 0 4924 0 26495 0 0
* Exported from MasterCook *

Hearty Beef, Pasta, and Spinach Minestrone

Recipe By :
Serving Size : 4 Preparation Time :0:05
Categories : Beef Sept '97
Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 pound ground round
6 cups water
1 (14 1/2-ounce) can no-salt-added stewed tomatoes -- undrained and
chopped
1 (4.4-ounce) package minestrone soup mix (such as Lipton's
Kettle Creations)
1/2 cup uncooked ditalini -- (very short tubular macaroni)
1 (10-ounce) package frozen chopped spinach -- thawed, drained, and
squeezed dry

Cook ground round in a large Dutch oven over medium heat until the meat is
browned, stirring to crumble. Drain well, and return meat to pan. Stir in water,
stewed tomatoes, and soup mix, and bring to a boil. Reduce heat, and simmer,
uncovered, 10 minutes, stirring occasionally. Stir in ditalini and chopped
spinach, and simmer for 7 minutes or until the pasta is tender.

Serving Size: 2 cups

Source:
"Cooking Light, September 1997, p.140"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:40"

- - - - - - - - - - - - - - - - - - -

Per serving: 304 Calories (kcal); 10g Total Fat; (28% calories from fat); 21g
Protein; 34g Carbohydrate; 38mg Cholesterol; 1561mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 5 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 9018 0 26427 4148 4785 0 0

* Exported from MasterCook *

Herb-Grilled Salmon with Mango Salsa

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fish And Shellfish May '97
Salads
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 (6-ounce) salmon fillets (about 1 inch thick) -- or halibut or tuna
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh mint
1 teaspoon hot pepper oil (such as Crisco Savory
Seasonings)
OR
1 teaspoon vegetable oil
AND
1/8 teaspoon ground red pepper
1/2 teaspoon salt
1/4 teaspoon pepper
Cooking spray
Mango Salsa
4 cups hot cooked rice

MANGO SALSA
1 cup cubed peeled ripe mango
1 cup sliced banana
1/4 cup chopped fresh mint
2 tablespoons fresh orange juice
1 teaspoon grated lime rind
1 tablespoon fresh lime juice
1 (8-ounce) can unsweetened pineapple chunks -- drained
1 serrano chile -- seeded and finely chopped

Combine first 4 ingredients in a large zip-top plastic bag. Seal; shake gently to
coat. Marinate in refrigerator 20 minutes.

Remove salmon from bag. Sprinkle salmon with salt and pepper. Prepare grill or
broiler. Place salmon on grill rack or broiler pan coated with cooking spray; cook
5 minutes on each side or until salmon is done. Serve with Mango Salsa and rice.

Serving Size: 5 ounces salmon, 2/3 cup Mango Salsa, and 1 cup rice
____________________

To Make Mango Salsa:

Combine all ingredients in a medium bowl. Stir well; cover and refrigerate.

Yield: 2 2/3 cups


Serving Size: 2/3 cup

Source:
"Cooking Light, May 1997, p.140"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 537 Calories (kcal); 8g Total Fat; (13% calories from fat); 40g
Protein; 75g Carbohydrate; 88mg Cholesterol; 390mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 5 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat;
0 Other Carbohydrates

NOTES : This salsa is best when made ahead. The serrano chile adds just the right
amount of warmth to offset the sweetness of the pineapple, banana, and mango.
Nutr. Assoc. : 4817 0 0 5855 0 2130706543 0 2130706543 0 0 2130706543
2130706543 0 0 4088 0 0 0 0 0 4494 4888

* Exported from MasterCook *

Herbed Basmati Rice

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : April '97 Rice
Side Dish

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 teaspoons margarine
1 garlic clove -- minced
1/2 cup uncooked basmati rice
1 cup water
1/4 teaspoon salt
2 tablespoons thinly sliced green onion tops
2 teaspoons minced fresh basil
1 teaspoon minced fresh thyme
2 tablespoons grated fresh Parmesan cheese
Thyme sprigs (optional)

Melt margarine in a small saucepan over medium heat. Add garlic; saut� 1 minute.
Add rice; stir well. Add water and salt; bring to a boil. Cover, reduce heat, and
simmer 20 minutes or until liquid is absorbed. Stir in green onions, basil, and
thyme. Sprinkle with cheese; garnish with thyme sprigs, if desired.

Serving Size: 1/2 cup

Source:
"Cooking Light, April 1997, p.198"
Copyright:
"� Cooking Light"
Yield:
"2 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 108 Calories (kcal); 3g Total Fat; (26% calories from fat); 3g
Protein; 17g Carbohydrate; 2mg Cholesterol; 219mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : This is my staple at home. In fact, we have it so often my husband, Terry,


calls it "wife rice." I often use dried herbs in place of the fresh and add a few
pine nuts, which I always have in the freezer.
� Food Editor Mary Creel
Nutr. Assoc. : 0 0 2155 0 0 20030 0 0 0 2130706543

* Exported from MasterCook *

Herbed Chicken Piccata


Recipe By :
Serving Size : 4 Preparation Time :0:15
Categories : June '97 Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons dry breadcrumbs
1 teaspoon dried basil
1 teaspoon grated lemon rind
1/8 teaspoon pepper
2 garlic cloves -- minced
4 (4-ounce) skinned, boned chicken breast halves
Cooking spray
1 teaspoon margarine
8 thin lemon slices
1/4 cup low-salt chicken broth
2 tablespoons chopped fresh parsley
2 tablespoons lemon juice

Combine first 5 ingredients in a shallow dish; set aside.

Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch


thickness, using a meat mallet or rolling pin. Lightly coat both sides of chicken
with cooking spray; dredge chicken in breadcrumb mixture.

Melt margarine in a large nonstick skillet coated with cooking spray over medium-
high heat. Add chicken; cook 4 minutes on each side or until done. Remove chicken
from skillet. Set aside; keep warm. Add lemon slices to skillet; saut� 30 seconds.
Add broth, parsley, and lemon juice; cook 1 minute. Spoon sauce over chicken.

Source:
"Cooking Light, June 1997, p.164"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:12"

- - - - - - - - - - - - - - - - - - -

Per serving: 157 Calories (kcal); 3g Total Fat; (15% calories from fat); 28g
Protein; 6g Carbohydrate; 66mg Cholesterol; 118mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 4944 0 0 3903 0 0 797

* Exported from MasterCook *

Herbed Fruit Compote

Recipe By :
Serving Size : 14 Preparation Time :0:00
Categories : Nov/ Dec '97 Sauces/Condiments/Marinades
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon olive oil
1 1/2 cups chopped onion
2 cups water
1/2 cup chopped dried pears
1/2 cup chopped dried apricots
1/2 cup dried tart cherries
1/2 cup raisins
1/4 cup sweet Marsala
2 tablespoons honey
1/4 teaspoon dried thyme
1/4 teaspoon dried rubbed sage

Heat oil in a large saucepan over medium heat. Add onion; cover and cook 10
minutes, stirring occasionally. Add water and remaining ingredients; bring to a
boil. Reduce heat; simmer until thick (about 20 minutes). Pour into a bowl; cool.

Serving Size: 1/4 cup

Source:
"Cooking Light, November/December 1997, p.119"
Copyright:
"� Cooking Light"
Yield:
"3 1/2 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 82 Calories (kcal); 1g Total Fat; (5% calories from fat); 1g Protein;
20g Carbohydrate; 0mg Cholesterol; 4mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1 Fruit; 0 Fat; 0
Other Carbohydrates

Serving Ideas : This sweet-savory compote goes especially well with the Honey-
Marsala Glazed Ham.

NOTES : Apple juice may be substituted for Marsala, if desired.


Nutr. Assoc. : 0 0 0 3139 0 996 4680 4106 0 0 3154

* Exported from MasterCook *

Herbed Lamb Meatballs

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Jan/ Feb '97 Lamb

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 pounds lean ground lamb
1/2 cup dry breadcrumbs
1/2 cup (2 ounces) crumbled feta cheese
3 tablespoons chopped fresh parsley
1 teaspoon dried mint flakes
1/4 teaspoon salt
1/4 teaspoon pepper
2 garlic cloves -- crushed
Cooking spray

Preheat oven to 400�.

Combine all ingredients except cooking spray in a large bowl, and stir well. Shape
mixture into 30 (1 1/2-inch) meatballs. Place meatballs on a broiler pan coated
with cooking spray. Bake at 400� for 15 minutes or until meatballs are done.

Serving Size: 5 meatballs

Source:
"Cooking Light, January/February 1997, p.112"
Copyright:
"� Cooking Light"
Yield:
"30 meatballs"

- - - - - - - - - - - - - - - - - - -

Per serving: 391 Calories (kcal); 30g Total Fat; (69% calories from fat); 22g
Protein; 8g Carbohydrate; 94mg Cholesterol; 374mg Sodium
Food Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 4 Fat; 0
Other Carbohydrates

NOTES : Baking the meatballs on a broiler rack or pan prevents them from being
cooked in fat. For the easiest cleanup, line the rack or pan thoroughly with
aluminum foil, and simply discard the foil when you're done.
Nutr. Assoc. : 3618 0 20048 0 0 0 0 0 0

* Exported from MasterCook *

Herbed Pea Medley

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : May '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups shelled green peas
1 cup sugar snap peas -- trimmed and halved crosswise
1/2 cup diced carrot
1 cup snow peas -- halved crosswise
2 tablespoons chopped fresh parsley
1 tablespoon finely chopped fresh mint
OR
1 teaspoon dried mint
1 tablespoon margarine -- melted
1 teaspoon grated orange rind
2 teaspoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper

Steam green peas, sugar snap peas, and carrot, covered, 4 minutes. Add snow peas.
Cover; steam an additional 2 minutes or until crisp-tender.

Combine parsley and remaining ingredients in a large bowl; stir well. Add
vegetable mixture; toss well.

Serving Size: 1 cup

Source:
"Cooking Light, May 1997, p.150"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 109 Calories (kcal); 3g Total Fat; (25% calories from fat); 5g
Protein; 16g Carbohydrate; 0mg Cholesterol; 313mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 3588 5013 0 0 0 20062 0 2130706543 0 0 0 0 0

* Exported from MasterCook *

Herbed Polenta Torta with Spinach, Mushrooms, and Ricotta

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
HERBED POLENTA
1 1/4 cups yellow cornmeal
1/2 cup chopped red bell pepper
1/4 cup chopped fresh parsley
1 teaspoon dried oregano
3/4 teaspoon salt
1/2 teaspoon dried basil
1/4 teaspoon pepper
4 cups water
1/4 cup (1 ounce) grated fresh Parmesan cheese
Cooking spray

SPINACH FILLING
2 cups sliced mushrooms
1 cup thinly sliced zucchini
1 cup thinly sliced yellow squash
1/2 cup thinly sliced green onions
1/4 cup dry red wine
1 cup chopped seeded tomato
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1 (14-ounce) can artichoke hearts -- drained and coarsely chopped
1 (10-ounce) package frozen chopped spinach -- thawed, drained, and
squeezed dry
1 cup fat-free Ricotta cheese
1/2 cup (2 ounces) shredded part-skim Mozzarella
cheese
1/4 cup (1 ounce) grated fresh Parmesan cheese
3 large egg whites -- lightly beaten
1 large egg

REMAINING INGREDIENTS
1 cup tomato slices -- (1/4-inch-thick)
1/2 cup (2 ounces) shredded part-skim Mozzarella
cheese
2 cups low-sodium spaghetti sauce
Oregano sprigs (optional)

Prepare Herbed Polenta:

Combine first 7 ingredients in a large saucepan. Gradually add water, stirring


constantly with a whisk. Bring cornmeal mixture to a boil, and reduce heat to
medium. Cook polenta, 15 minutes, stirring frequently. Stir in Parmesan cheese.
Spoon polenta into a 10-inch springform pan coated with cooking spray, spreading
evenly. Let polenta cool completely until firm (about 4 hours at room
temperature).

Prepare Spinach Filling:

Preheat oven to 350�.

Combine first 5 ingredients in a large nonstick skillet, and stir well. Cook over
medium-high heat 7 minutes or until vegetables are tender and liquid nearly
evaporates. Spoon into a bowl, and stir in tomato, garlic powder, onion powder,
artichokes, and spinach. Combine remaining ingredients in a small bowl, and stir
well. Add to mushroom mixture. Stir well; set aside.

To complete recipe:

Spread Spinach Filling over Herbed Polenta. Top with tomato slices; sprinkle with
Mozzarella cheese. Place pan on a baking sheet.

Bake, uncovered, at 350� for 1 hour or until set. Let cool on a wire rack 10
minutes. Chill 2 hours or until set. Cut into 8 wedges; serve with spaghetti
sauce. Garnish with oregano sprigs, if desired.

Serving Size: 1 wedge and 1/4 cup sauce

Source:
"Cooking Light, March 1997, p.168"
Copyright:
"� Cooking Light"
T(Baking Time):
"1:00"

- - - - - - - - - - - - - - - - - - -

Per serving: 287 Calories (kcal); 6g Total Fat; (19% calories from fat); 17g
Protein; 43g Carbohydrate; 34mg Cholesterol; 771mg Sodium
Food Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 4 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates

NOTES : Most of this recipe can be prepared in advance. The polenta "crust" must
cool completely before adding the spinach filling.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 1034 0 0 4977 26099 2406 3585 0 26059 0 0
42 20077 0 26099 5654 3231 0 0 258 27033 5072 1016

* Exported from MasterCook *

Herring Sandwiches

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Oct '97 Sandwiches

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 (1/2-ounce) hoagie or submarine rolls
1 teaspoon coarse-grained mustard
1 (8-ounce) jar herring in wine sauce -- drained
8 slices (1/4-inch-thick) cucumber
2 slices (1/2-inch-thick) tomato
2 slices (1/4-inch-thick) onion

Cut rolls in half horizontally. Spread mustard over cut sides of rolls. Divide
herring evenly between roll bottoms, and top with cucumber, tomato, onion, and
roll tops. Serve sandwiches immediately.

Source:
"Cooking Light, October 1997, p.180"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 240 Calories (kcal); 11g Total Fat; (41% calories from fat); 23g
Protein; 12g Carbohydrate; 68mg Cholesterol; 211mg Sodium
Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 5795 26012 723 26616 26369 26411

* Exported from MasterCook *

Holiday Rice Pilaf

Recipe By :
Serving Size : 14 Preparation Time :0:00
Categories : Grains Nov/ Dec '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon stick margarine
3 cups sliced mushrooms (about 8 ounces)
1 cup chopped red bell pepper
3/4 cup sliced green onions
2 garlic cloves -- minced
1/2 teaspoon salt
3 (10 1/2-ounce) cans low-salt chicken broth
1 (12-ounce) package wild rice blend (such as Uncle Ben's)
1/3 cup chopped pecans -- toasted

Melt margarine in a large nonstick skillet over medium-high heat. Add mushrooms,
bell pepper, onions, and garlic; saut� 5 minutes or until vegetables are tender.
Set aside; keep warm.

Combine salt and broth in a large saucepan; bring to a boil. Add rice; cover,
reduce heat, and simmer 25 minutes or until liquid is absorbed. Stir in mushroom
mixture; cook 1 minute or until thoroughly heated. Stir in pecans.

Serving Size: 1/2 cup

Description:
"When the oven is jam-packed with your holiday fixings, this stovetop
pilaf will be a godsend."
Source:
"Cooking Light, November/December 1997, p.127"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 129 Calories (kcal); 4g Total Fat; (22% calories from fat); 7g
Protein; 21g Carbohydrate; 0mg Cholesterol; 99mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 4977 0 0 620 0 0 1651 20148

* Exported from MasterCook *

Honey Cake

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Desserts Oct '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Cooking spray
1 tablespoon dry breadcrumbs
1/4 cup hot water
2 teaspoons instant espresso granules
OR
4 teaspoons instant coffee granules
1/2 cup sugar
2 large eggs
1/2 cup honey
3 tablespoons stick margarine -- melted
1 3/4 cups all-purpose flour
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup chopped walnuts
1/2 cup golden raisins

Preheat oven to 325�. Coat an 8 � 4-inch loaf pan with cooking spray, and dust
with breadcrumbs; set pan aside.

Combine water and coffee granules, and set aside.

Combine sugar and eggs in a medium bowl; stir well with a whisk. Add honey and
margarine; stir well. Combine flour, baking powder, cinnamon, and salt. Add half
of flour mixture to sugar mixture; stir well. Add coffee mixture; stir well. Add
remaining flour mixture, and stir just until flour mixture is moist. Stir in
walnuts and raisins.

Spoon cake batter into prepared loaf pan, and bake at 325� for 1 hour and 20
minutes or until a wooden pick inserted in center of cake comes out clean. Cool
cake in pan 10 minutes on a wire rack, and remove from pan. Cool cake completely
on wire rack.

Serving Size: 1 slice

Description:
"Traditionally served the first night of Rosh Hashanah, this cake
expresses hope that the year to come will be sweet."
Source:
"Cooking Light, October 1997, p.118"
Copyright:
"� Cooking Light"
Yield:
"12 cake slices"
T(Baking Time):
"1:00"

- - - - - - - - - - - - - - - - - - -

Per serving: 232 Calories (kcal); 7g Total Fat; (25% calories from fat); 4g
Protein; 40g Carbohydrate; 31mg Cholesterol; 135mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1
1/2 Other Carbohydrates

NOTES : You can make it two to three days ahead of time and store it in a zip-top
plastic bag; the flavor actually improves over time.
Nutr. Assoc. : 0 0 0 2130706543 0 0 0 3218 0 0 0 0 0 0 0 4680

* Exported from MasterCook *

Honey Mustard-Whipped Sweet Potatoes

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Oct '97 Vegetables

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon margarine
1/2 cup sliced onion
1 1/2 pounds sweet potatoes -- peeled and cut into 1 inch pieces
1 tablespoon Dijon mustard
1 tablespoon honey
1/4 teaspoon pepper
1 cup low-salt chicken broth

Melt margarine in a large saucepan over medium heat. Add onion and sweet potatoes;
saut� 5 minutes. Add mustard and remaining ingredients; bring to a boil. Cover,
reduce heat, and simmer 20 minutes or until sweet potatoes are very tender.

Place sweet potato mixture in a food processor; process until smooth.

Serving Size: 3/4 cup

Source:
"Cooking Light, October 1997, p.100"
Copyright:
"� Cooking Light"
Yield:
"3 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 189 Calories (kcal); 3g Total Fat; (14% calories from fat); 7g
Protein; 37g Carbohydrate; 0mg Cholesterol; 216mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates

Serving Ideas : Serve this simple, creamy dish as a side to chicken or pork.

Nutr. Assoc. : 0 0 4600 0 0 0 25062

* Exported from MasterCook *

Honey-Baked Figs

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : August �97 Desserts

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
12 dried figs
1/3 cup honey
2 tablespoons slivered almonds -- toasted

Preheat oven to 325�.

Place figs in a saucepan. Add water to cover; bring to a boil. Cover, reduce heat,
and simmer 20 minutes. Remove from heat; uncover and let stand 20 minutes. Drain
well. Place figs in a 1 1/2-quart baking dish; drizzle with honey. Bake at 325�
for 25 minutes or until thoroughly heated, stirring occasionally. Sprinkle with
toasted almonds. Serve warm.

Serving Size: 3 figs

Source:
"Cooking Light, August 1997, p.109"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:25"

- - - - - - - - - - - - - - - - - - -

Per serving: 258 Calories (kcal); 3g Total Fat; (9% calories from fat); 3g
Protein; 61g Carbohydrate; 0mg Cholesterol; 8mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 2 1/2 Fruit; 1/2 Fat; 1
1/2 Other Carbohydrates

Nutr. Assoc. : 3115 0 0

* Exported from MasterCook *

Honey-Dijon Lamb Chops

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : June '97 Lamb

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 tablespoons Dijon mustard
2 tablespoons fresh rosemary
OR
2 teaspoons dried rosemary -- crushed
2 tablespoons chopped fresh mint
OR
2 teaspoons dried mint flakes
4 teaspoons honey
1/2 teaspoon coarsely ground pepper
4 (4-ounce) lean lamb loin chops

Preheat broiler.

Combine first 5 ingredients in a small bowl, and stir well. Trim fat from lamb,
and place chops on a broiler pan. Broil 5 minutes on each side. Brush mustard
mixture over chops. Broil chops 2 minutes on each side or until desired degree of
doneness, basting occasionally with mustard mixture.

Serving Size: 2 chops

Source:
"Cooking Light, June 1997, p.140"
Copyright:
"� Cooking Light"
- - - - - - - - - - - - - - - - - - -

Per serving: 316 Calories (kcal); 11g Total Fat; (33% calories from fat); 38g
Protein; 14g Carbohydrate; 118mg Cholesterol; 313mg Sodium
Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1
Other Carbohydrates

Suggested Wine: Syrah

Nutr. Assoc. : 0 0 0 2130706543 0 0 2130706543 0 0 26385

* Exported from MasterCook *

Honey-Marsala Glazed Ham

Recipe By :
Serving Size : 32 Preparation Time :0:00
Categories : Nov/ Dec '97 Pork

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (10-pound) 33%-less-sodium smoked fully cooked ham
half
1 teaspoon ground allspice
Cooking spray
24 whole cloves
1/4 cup honey
1 cup sweet Marsala -- divided

Preheat oven to 275�.

Trim rind and excess fat from ham, leaving a 1/8-inch thick layer of fat. Score
sides and top of ham in a diamond pattern; sprinkle allspice over ham. Place ham
on a broiler pan coated with cooking spray. Press cloves into ham; drizzle with
honey. Bake at 275� for 30 minutes. Pour 1/2 cup Marsala over ham. Bake 30
minutes; baste with 1/2 cup Marsala. Bake an additional 1 hour and 10 minutes or
until ham is thoroughly heated. Place ham on a platter; cover with foil. Let stand
15 minutes.

Serving Size: 3 ounces

Source:
"Cooking Light, November/December 1997, p.121"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 215 Calories (kcal); 8g Total Fat; (34% calories from fat); 28g
Protein; 7g Carbohydrate; 67mg Cholesterol; 2040mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 3257 0 0 0 0 4106


* Exported from MasterCook *

Honey-Mustard Game Hens

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Oct '97 Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 (1 1/2-pound) Cornish hens
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 cup coarse-grained mustard
2 tablespoons Riesling or other dry white wine
1 tablespoon honey
1/2 teaspoon pepper
1/4 teaspoon ground mace
1/4 teaspoon ground cloves
Cooking spray
Rosemary sprigs (optional)

Remove and discard giblets and necks from hens. Rinse hens under cold water; pat
dry. Remove skin; trim excess fat. Split hens in half lengthwise. Sprinkle salt
and pepper over hen halves; set aside.

Combine mustard and next 5 ingredients (mustard through cloves) in a small bowl;
set aside.

Prepare grill or broiler. Place hen halves, meaty sides up, on grill rack or
broiler pan coated with cooking spray; cook 15 minutes on each side or until
juices run clear, basting occasionally with mustard mixture. Garnish with rosemary
sprigs, if desired.

Source:
"Cooking Light, October 1997, p.181"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 195 Calories (kcal); 6g Total Fat; (27% calories from fat); 30g
Protein; 4g Carbohydrate; 133mg Cholesterol; 414mg Sodium
Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 5905 0 0 26012 4739 0 0 0 0 0 0

* Exported from MasterCook *

Honey-Pecan Crusted Chicken

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : July '97 Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/4 teaspoon salt
1/4 teaspoon pepper
4 (6-ounce) skinned chicken breast halves
8 (4-ounce) chicken drumsticks -- skinned
1/4 cup honey
2 tablespoons Dijon mustard
3/4 teaspoon paprika
1/8 teaspoon garlic powder
1 1/4 cups finely crushed cornflakes (about 4 cups
uncrushed cereal)
1/2 cup finely chopped pecans
Cooking spray

Preheat oven to 400�.

Sprinkle salt and pepper evenly over chicken; set aside. Combine honey, mustard,
paprika, and garlic powder in a small bowl; stir well. Combine cornflakes and
pecans in a shallow dish; stir well. Brush both sides of chicken with honey
mixture; dredge in cornflake mixture.

Place chicken pieces on a large baking sheet coated with cooking spray. Lightly
coat chicken with cooking spray, and bake at 400� for 40 minutes or until done.

Source:
"Cooking Light, July 1997, p.91"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:40"

- - - - - - - - - - - - - - - - - - -

Per serving: 333 Calories (kcal); 13g Total Fat; (34% calories from fat); 32g
Protein; 22g Carbohydrate; 101mg Cholesterol; 368mg Sodium
Food Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2
Other Carbohydrates

NOTES : You would expect Southern fried chicken to be served with lots of calories
and fat. Not our version, though. We baked the chicken instead of frying it, and
we gave it a crisp, greaseless crust made from crushed cornflakes and chopped
pecans.
Nutr. Assoc. : 0 0 4948 2575 0 0 0 0 2871 20148 0

* Exported from MasterCook *

Honeyed Mangoes

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Fruit May '97
Salads
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons dark rum
2 tablespoons honey
1/2 teaspoon grated lime rind
1 tablespoon fresh lime juice
1/8 teaspoon ground cinnamon
5 cups sliced peeled ripe mango (about 3 pounds)

Combine first 5 ingredients in a medium nonstick skillet; cook over medium-high


heat 1 minute, stirring occasionally. Add mango; cook 3 minutes, stirring
occasionally. Divide mango evenly among 6 bowls; spoon remaining rum mixture over
mango. Serve warm.

Serving Size: 3/4 cup

Source:
"Cooking Light, May 1997, p.152"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 128 Calories (kcal); trace Total Fat; (2% calories from fat); 1g
Protein; 29g Carbohydrate; 0mg Cholesterol; 3mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1/2
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 4088

* Exported from MasterCook *

Hoppin' John Cakes with Tomatillo-Tomato Salsa

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
2 cups well-drained canned black-eyed peas -- divided
Cooking spray
3/4 cup diced onion
1 tablespoon diced seeded jalape�o pepper
3 garlic cloves -- minced
4 cups fresh breadcrumbs -- divided (about 8 slices)
1 cup cooked basmati rice
2 tablespoons all-purpose flour
1 large egg -- lightly beaten
1 large egg white -- lightly beaten
2 tablespoons vegetable oil -- divided
Tomatillo-Tomato Salsa (recipe follows)
Cherry tomatoes (optional)

TOMATILLO-TOMATO SALSA
1 cup diced tomato
1/4 cup chopped green onions
2 tablespoons chopped fresh cilantro
2 tablespoons minced seeded jalape�o pepper
1/4 teaspoon pepper
1 (11-ounce) can green tomatoes (tomatillos) -- drained and chopped
1 garlic clove -- minced

Mash 1 cup black-eyed peas. Set aside.

Place a large nonstick skillet coated with cooking spray over medium-high heat
until hot. Add onion, jalape�o, and garlic; saut� 3 minutes or until onion is
lightly browned.

Combine mashed peas, 1 cup whole peas, onion mixture, 1 cup breadcrumbs, rice,
flour, egg, and egg white in a bowl; stir well. Divide mixture into 8 equal
portions. Shape into 1/2-inch-thick cakes using wet hands. Pat remaining 3 cups
breadcrumbs over cakes.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 4
cakes; cook 4 minutes. Carefully turn cakes over; cook 4 minutes or until golden.
Repeat procedure with remaining oil and cakes. Serve with Tomatillo-Tomato Salsa.
Garnish with cherry tomatoes, if desired.

Serving Size: 2 cakes and 1/2 cup salsa


____________________

To Make Tomatillo-Tomato Salsa:

Combine all ingredients in a bowl; stir well. Let stand at room temperature 2 to 4
hours.

Recipe Makes: 2 cups


Serving Size: 1/2 cup

Description:
"One of the South's most beloved vegetables, black-eyed peas, comes of
age in these '90s patties, complete with a refreshing Mexican-style
salsa."
Source:
"Cooking Light, January/February 1997, p.84"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 406 Calories (kcal); 11g Total Fat; (24% calories from fat); 15g
Protein; 63g Carbohydrate; 47mg Cholesterol; 751mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 2275 0 0 26060 620 0 0 0 0 0 0 2130706543 2130706543 0 0 0


0 3782 0 2470 0

* Exported from MasterCook *


Hot Corned Beef-Potato Hash

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Beef March '97
Menu Item

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
8 ounces thinly sliced lean deli corned beef
1 pound small red potatoes (about 8 potatoes) -- thinly sliced
1 cup thinly sliced leek (about 1 medium)
1 (10-ounce) bag angel hair slaw
1 tablespoon vegetable oil
6 tablespoons red wine vinegar
2 teaspoons spicy brown mustard
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon pepper

Cut corned beef slices crosswise into thin strips; set aside.

Place potatoes in a large saucepan. Cover with water; bring to a boil. Cook 5
minutes. Add leek; cook an additional 2 minutes. Drain well. Combine potato
mixture and slaw in a bowl; toss well. Set aside.

Heat oil in a large nonstick skillet over medium heat. Add corned beef; saut� 2
minutes. Add vinegar and next 5 ingredients (vinegar through pepper); cook 1
minute, stirring frequently. Pour vinaigrette over potato mixture; toss until
well-blended and wilted. Serve immediately.

Serving Size: 2 cups

Source:
"Cooking Light, March 1997, p.150"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 236 Calories (kcal); 6g Total Fat; (21% calories from fat); 16g
Protein; 32g Carbohydrate; 10mg Cholesterol; 839mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit;
1/2 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 5766 4716 2671 0 0 0 940 0 0 0 0

* Exported from MasterCook *

Hot Licks Chicken

Recipe By :
Serving Size : 4 Preparation Time :0:12
Categories : June '97 Poultry
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons poultry seasoning
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground allspice
1/4 teaspoon ground red pepper
1/4 teaspoon black pepper
4 (4-ounce) skinned, boned chicken breast halves
1 tablespoon olive oil
Cooking spray
1/4 cup water
1/4 cup dry white wine
1 tablespoon lemon juice
1/8 teaspoon salt
1 tablespoon orange marmalade

Combine first 7 ingredients in a small bowl; stir well. Rub chicken with spice
mixture; let stand 5 minutes.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high
heat. Add chicken; cook 1 minute on each side or until lightly browned. Add water
and wine to skillet; cover, reduce heat, and simmer 6 minutes or until chicken is
done. Remove chicken from skillet. Set aside; keep warm. Add lemon juice and 1/8
teaspoon salt to skillet. Bring to a boil; cook 4 minutes or until reduced to 3
tablespoons. Remove from heat; stir in marmalade. Spoon sauce over chicken.

Source:
"Cooking Light, June 1997, p.162"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:13"

- - - - - - - - - - - - - - - - - - -

Per serving: 182 Calories (kcal); 5g Total Fat; (26% calories from fat); 26g
Protein; 5g Carbohydrate; 66mg Cholesterol; 412mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : The slightly sweet orange glaze tames some of the heat in the spicy rub.
Serve this dish with roasted potato wedges and fresh broiled pineapple chunks; we
also garnished the pineapple with chopped green onions.
Nutr. Assoc. : 0 0 0 0 0 0 0 26039 0 0 0 0 0 0 0

* Exported from MasterCook *

Hummus Club Sandwiches

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Sandwiches Sept '97
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons plain fat-free yogurt
2 tablespoons water
1 tablespoon lemon juice
1 tablespoon tahini (sesame-seed paste)
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 garlic cloves -- peeled
1 (15 1/2-ounce) can chickpeas (garbanzo beans) -- drained
12 (1-ounce) slices whole-wheat bread
2 cups shredded Bibb lettuce
8 slices (1/4-inch-thick) tomato
4 slices (1/4-inch-thick) red onion
1 cup (1/8-inch-thick) slices cucumber
4 cups alfalfa sprouts (4 ounces)

Combine first 8 ingredients in a food processor; process until smooth.

Spread 2 tablespoons hummus over 1 bread slice; top with 1/2 cup lettuce, 2 tomato
slices, 1 onion slice, 1 bread slice, 1/4 cup cucumber, 1 cup sprouts, and 1 bread
slice. Cut sandwich diagonally into quarters; secure with wooden picks. Repeat
procedure with remaining ingredients.

Source:
"Cooking Light, September 1997, p.126"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 404 Calories (kcal); 7g Total Fat; (15% calories from fat); 17g
Protein; 73g Carbohydrate; trace Cholesterol; 932mg Sodium
Food Exchanges: 4 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 20159 0 0 5243 0 0 620 2603 0 4924 26369 27180 3010 12

* Exported from MasterCook *

Hummus Pitas with Feta-Olive Salsa

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Oct '97 Sandwiches

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (15-ounce) can no-salt-added chickpeas (garbanzo beans)
1 tablespoon tahini (sesame seed paste)
1 garlic clove -- peeled
Dash crushed red pepper
3 tablespoons fresh lemon juice
1 cup chopped tomato
3/4 cup chopped seeded English cucumber
1/4 cup chopped green onions
1/4 cup chopped pitted kalamata olives
1/4 cup (1 ounce) crumbled Feta cheese
2 tablespoons minced fresh cilantro
1 tablespoon minced fresh mint
4 (6-inch) pita bread rounds -- halved

Drain chickpeas in a colander over a bowl, reserving 1 tablespoon liquid. Combine


chickpeas, tahini, garlic, and red pepper in a food processor, and process until
smooth, scraping sides of processor bowl once. Add lemon juice and reserved
chickpea liquid, process until smooth. Spoon mixture into a bowl; set aside.

Combine tomato and next 6 ingredients (tomato through mint) in a bowl. Spoon 1/4
cup hummus mixture into each pita half; top with 1/4 cup Feta-olive salsa.

Serving Size: 2 stuffed pita halves

Source:
"Cooking Light, October 1997, p.174"
Copyright:
"� Cooking Light"
Yield:
"4 sandwiches"

- - - - - - - - - - - - - - - - - - -

Per serving: 340 Calories (kcal); 7g Total Fat; (19% calories from fat); 14g
Protein; 55g Carbohydrate; 8mg Cholesterol; 532mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 26472 5243 0 0 0 0 1003 0 2678 20048 0 3383 1140

* Exported from MasterCook *

Ice Cream with Rum-Raisin Apple Sauce

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : Desserts Jan/ Feb '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 (6-ounce) can thawed apple juice concentrate -- undiluted
1 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1/8 teaspoon ground ginger
1 3/4 pounds Granny Smith apples -- each cut into 1/4 inch wedges and
halved (about 3 medium)
1/2 cup raisins
2 tablespoons white rum
OR
1/4 teaspoon vanilla extract
3 1/2 cups vanilla low-fat ice cream
Combine first 4 ingredients in a large nonstick skillet. Bring to a boil. Reduce
heat, and simmer 2 minutes, stirring constantly.

Add apples and raisins; continue to simmer for 8 minutes or until apples are
crisp-tender. Remove from heat; stir in rum. Serve warm over ice cream.

Serving Size: 1/2 cup sauce and 1/2 cup ice cream.

Source:
"Cooking Light, January/February 1997, p.98"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 220 Calories (kcal); 3g Total Fat; (12% calories from fat); 3g
Protein; 45g Carbohydrate; 9mg Cholesterol; 66mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 2 Fruit; 1/2 Fat; 1
Other Carbohydrates

Nutr. Assoc. : 2061 0 3615 0 3545 4680 0 0 2130706543 0

* Exported from MasterCook *

Irish Lamb-and-Barley Soup

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Lamb March '97
Menu Item Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Cooking spray
1 1/4 pounds boneless lean lamb leg -- cut into 1-inch cubes
2 (10 1/2-ounce) cans beef broth
1 cup water
2 cups coarsely chopped green cabbage
1 cup chopped carrot
1 cup chopped onion
1 cup chopped peeled rutabaga
1/3 cup uncooked quick-cooking barley
1 teaspoon dried thyme
1/4 teaspoon garlic powder
1/4 teaspoon ground allspice
1/4 teaspoon pepper
1 bay leaf

Place a Dutch oven coated with cooking spray over medium-high heat until hot. Add
lamb; cook 5 minutes or until browned. Add broth and remaining ingredients; bring
to a boil. Cover, reduce heat, and simmer 20 minutes or until the lamb is tender,
stirring occasionally. Discard bay leaf.

Serving Size: 2 cups


Source:
"Cooking Light, March 1997, p.150"
Copyright:
"� Cooking Light"
Yield:
"8 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 310 Calories (kcal); 11g Total Fat; (32% calories from fat); 27g
Protein; 26g Carbohydrate; 59mg Cholesterol; 847mg Sodium
Food Exchanges: 1 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 2130706543 26462 0 0 2415 0 0 1292 2151 0 0 0 0 0

* Exported from MasterCook *

Island Beef Stew

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : Beef Jan/ Feb '97
Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
3 pounds lean, boned chuck roast -- trimmed
3 tablespoons all-purpose flour
1 tablespoon olive oil
2 (14 1/2-ounce) cans no-salt-added whole tomatoes -- undrained and
chopped
3 cups vertically sliced onion
1 1/4 teaspoons pepper
1 teaspoon salt
2 cups water
1/3 cup molasses
1/3 cup white vinegar
2 1/2 cups thinly sliced carrot (about 1 pound)
1/2 cup raisins
1/2 teaspoon ground ginger

Dredge beef in flour. Heat oil in a large Dutch oven; add beef, browning on all
sides. Add tomatoes, onion, pepper, and salt. Combine water, molasses, and
vinegar; stir into beef mixture. Cover, reduce heat, and simmer 1 hour and 15
minutes or until beef is tender. Stir in carrot, raisins, and ginger; simmer an
additional 30 minutes or until carrot is tender.

Remove roast from pan. Separate roast into bite-size pieces, and shred with 2
forks. Return shredded roast to pan.

Serving Size:1 cup

Source:
"Cooking Light, January/February 1997, p.124"
Copyright:
"� Cooking Light"
Yield:
"9 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 267 Calories (kcal); 8g Total Fat; (26% calories from fat); 21g
Protein; 28g Carbohydrate; 65mg Cholesterol; 343mg Sodium
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 1/2 Fruit; 1/2 Fat;
1/2 Other Carbohydrates

Nutr. Assoc. : 1662 0 0 0 20230 0 0 0 0 0 20024 4680 0

* Exported from MasterCook *

Italian Cream Cake

Recipe By :
Serving Size : 20 Preparation Time :0:00
Categories : April '97 Baked
Cakes International

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Cooking spray
2 cups sugar
1/2 cup light butter
2 large egg yolks
2 cups all-purpose flour
1 teaspoon baking soda
1 cup low-fat buttermilk
1/2 cup chopped pecans
1 teaspoon butter extract
1 teaspoon coconut extract
1 teaspoon vanilla extract
6 large egg whites (at room temperature)
Lemon rind (optional) -- lemon rind

CREAM CHEESE ICING


1 tablespoon light butter -- chilled
1 (8-ounce) package Neufch�tel cheese -- chilled
1 (1-pound) package powdered sugar -- sifted
1 teaspoon vanilla extract

Prepare Cream Cheese Icing; cover and chill.

Preheat oven to 350�.

Coat bottoms of 3 (9-inch) round cake pans with cooking spray (do not coat sides
of pans), and line bottoms of pans with wax paper. Coat wax paper with cooking
spray. Dust with flour; set aside.

Combine sugar and butter in a large bowl; beat at medium speed of a mixer until
well-blended. Add egg yolks, 1 at a time, beating well after each addition.
Combine flour and baking soda; stir well. Add flour mixture to creamed mixture
alternately with buttermilk, beginning and ending with flour mixture. Stir in
pecans and extracts.

Beat egg whites at high speed of a mixer until stiff peaks form (do not overbeat).
Fold egg whites into batter; pour batter into prepared pans. Bake at 350� for 23
minutes. Let cool in pans 5 minutes on a wire rack. Loosen cake layers from sides
of pans using a narrow metal spatula; turn out onto wire racks. Peel off wax
paper; let cool completely.

Place 1 cake layer on a plate. Spread with 2/3 cup Cream Cheese Icing; top with
another cake layer. Repeat with 2/3 cup icing and remaining layer, ending with
cake layer. Spread remaining icing over sides and top of cake. Garnish with lemon
rind, if desired.

Serving Size: 1 slice

____________________

To Make Cream Cheese Icing

Beat butter and cheese at high speed of a mixer until fluffy. Gradually add sugar
and vanilla; beat at low speed just until blended (do not overbeat, or icing will
become runny). Cover and chill.

Yield: 2 2/3 cups

Cuisine:
"Italian"
Source:
"Cooking Light, April 1997, p.121"
Copyright:
"� Cooking Light"
T(Baking Time):
"0:23"

- - - - - - - - - - - - - - - - - - -

Per serving: 326 Calories (kcal); 11g Total Fat; (29% calories from fat); 4g
Protein; 54g Carbohydrate; 45mg Cholesterol; 193mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 3
Other Carbohydrates

NOTES : In its original form, Italian Cream Cake is infamous for its calories and
cholesterol. Our version changed that image but kept the rich taste. In fact, at
the time the recipe ran in our November/December 1995 issue, we hailed it as our
best cake ever. We replaced the traditional five eggs with two egg yolks and six
egg whites, and used 1/2 cup light butter instead of 1 cup butter and shortening.
Best of all, this elegant concoction couldn't be simpler to make.
Nutr. Assoc. : 0 0 222 0 0 0 25045 0 222 397 0 533 801 0 222 947 0 0

* Exported from MasterCook *

Italian Stuffed Chicken Breasts

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : International Main Dish
May '97 Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 teaspoon olive oil -- divided
3/4 cup minced onion -- divided
1/4 cup (1 ounce) chopped prosciutto or lean
smoked ham
1 tablespoon grated fresh Parmesan cheese
1 tablespoon dry breadcrumbs
1 1/2 teaspoons minced fresh rosemary -- divided
4 (4-ounce) skinned, boned chicken breast halves
1 cup low-salt chicken broth
1/4 cup dry white wine
1 garlic clove -- minced
Rosemary sprigs (optional)

Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add 1/2 cup
onion, and saut� 4 minutes. Combine onion, prosciutto, cheese, breadcrumbs, and 1
teaspoon rosemary in a bowl. Stir well; set aside.

Cut a horizontal slit through thickest portion of each chicken breast half to form
a pocket. Stuff about 3 tablespoons onion mixture into each pocket.

Heat 1/2 teaspoon oil in skillet over medium-high heat. Add chicken; saut� 6
minutes on each side or until chicken is done. Remove chicken from skillet. Set
aside; keep warm. Add 1/4 cup onion to skillet, and saut� 3 minutes. Add 1/2
teaspoon rosemary, broth, wine, and garlic, and bring to a boil. Cook 5 minutes or
until reduced to 3/4 cup. Return chicken to skillet; cover and simmer 2 minutes or
until thoroughly heated. Serve sauce with chicken. Garnish with fresh rosemary, if
desired.

Serving Size: 1 chicken breast half and 3 tablespoons sauce

Cuisine:
"Italian"
Source:
"Cooking Light, May 1997, p.122"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 205 Calories (kcal); 5g Total Fat; (21% calories from fat); 34g
Protein; 5g Carbohydrate; 77mg Cholesterol; 505mg Sodium
Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 0 0 4633 0 0 3399 4944 0 0 0 1286

* Exported from MasterCook *

Italian Turkey Burgers

Recipe By :Nancy Alexandroff


Serving Size : 4 Preparation Time :0:00
Categories : International Sandwiches
Sept '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
4 (1 1/2-ounce) Italian rolls -- split lengthwise
Olive oil-flavored cooking spray
1 garlic clove -- halved
1 pound ground turkey
1/2 cup low-fat spaghetti sauce
1/3 cup finely chopped onion
1/4 cup Italian-seasoned breadcrumbs
1/4 cup grated fresh Parmesan cheese
1 tablespoon chopped fresh parsley
2 (1-ounce) slices part-skim Mozzarella cheese -- cut in half

Preheat broiler.

Place rolls, cut sides up, on a broiler pan coated with cooking spray. Lightly
coat cut sides of rolls with cooking spray. Broil 2 minutes or until lightly
toasted. Rub garlic evenly over cut sides of rolls. Set aside; keep warm.

Combine turkey and next 5 ingredients (turkey through parsley). Divide mixture
into 4 equal portions, shaping into 1/2-inch-thick patties. Place on broiler pan;
broil 7 minutes on each side or until done. Place burgers on bottom halves of
rolls; top each with 1/2 cheese slice; broil 1 minute or until cheese melts. Cover
with tops of rolls.

Cuisine:
"Italian"
Source:
"Cooking Light, September 1997, p.122"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 391 Calories (kcal); 15g Total Fat; (33% calories from fat); 35g
Protein; 31g Carbohydrate; 85mg Cholesterol; 855mg Sodium
Food Exchanges: 2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : "My husband likes food packed with flavor, and the Italian spices make
these turkey burgers one of his favorites. "
�Nancy Alexandroff, Oak Park, Ill.
Nutr. Assoc. : 3327 2130706543 0 5686 0 0 4866 0 0 26930

* Exported from MasterCook *

Italian Vegetable Stew

Recipe By :
Serving Size : 6 Preparation Time :0:12
Categories : April '97 International
Soups/Stews/Chowders
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
1 cup chopped onion
1 cup chopped green bell pepper
4 garlic cloves -- minced
1 cup thinly sliced zucchini
1 teaspoon dried Italian seasoning
1/4 teaspoon crushed red pepper (1/4 to 1/2 teaspoon)
1 (14.5-ounce) can diced tomatoes -- undrained
1 (10 1/2-ounce) can low-salt chicken broth
1 (8-ounce) package presliced mushrooms
1 (8-ounce) can no-salt-added tomato sauce
1 (16-ounce) can kidney beans -- drained
1 (14.5-ounce) can Italian-cut green beans -- drained
1/4 cup chopped fresh parsley
3/4 cup (3 ounces) preshredded part-skim
Mozzarella cheese
Fresh thyme sprigs (optional) -- fresh thyme springs

Heat oil in a large Dutch oven over medium-high heat. Add onion, bell pepper, and
garlic; saut� 5 minutes or until tender. Add zucchini and next 6 ingredients
(zucchini through tomato sauce); bring to a boil. Cover, reduce heat, and simmer
30 minutes. Add kidney beans, green beans, and parsley; simmer, uncovered, 5
minutes or until thoroughly heated. Ladle into 6 bowls; sprinkle with cheese.
Garnish with fresh thyme, if desired.

Serving Size: 1 1/3 cups stew and 2 tablespoons cheese

Description:
"Reach for canned beans when you need an easy, nutritious, meatless
main dish."
Cuisine:
"Italian"
Source:
"Cooking Light, April 1997, p.190"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:45"

- - - - - - - - - - - - - - - - - - -

Per serving: 182 Calories (kcal); 3g Total Fat; (15% calories from fat); 14g
Protein; 28g Carbohydrate; 3mg Cholesterol; 672mg Sodium
Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 3 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Serving Ideas : Serve with store-bought breadsticks and a tossed green salad.

Nutr. Assoc. : 0 0 0 0 26099 0 3002 2470 0 4977 26429 26001 673 0 25072
3413

* Exported from MasterCook *

Jalape�o-Lime Marinade
Recipe By :
Serving Size : 21 Preparation Time :0:00
Categories : July '97 Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1/2 cup thawed orange juice concentrate
1 teaspoon grated lime rind
1/4 cup fresh lime juice
1/4 cup honey
2 teaspoons cumin
1/4 teaspoon salt
3 garlic cloves -- minced
2 jalape�o peppers -- seeded and finely chopped

Combine all ingredients; stir well.

Serving Size: 1 tablespoon

Source:
"Cooking Light, July 1997, p.80"
Copyright:
"� Cooking Light"
Yield:
"1 1/3 Cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 26 Calories (kcal); trace Total Fat; (2% calories from fat); trace
Protein; 6g Carbohydrate; 0mg Cholesterol; 26mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 1007 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Jamaican Banana Bread

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Breads International
March '97

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
Cooking spray
2 tablespoons stick margarine -- softened
2 tablespoons tub light cream cheese -- softened
1 cup sugar
1 large egg
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
1 cup mashed ripe banana
1/2 cup skim milk
2 tablespoons dark rum
OR
1/4 teaspoon imitation rum extract
1/2 teaspoon grated lime rind
2 teaspoons lime juice
1 teaspoon vanilla extract
1/4 cup chopped pecans -- toasted
1/4 cup flaked sweetened coconut
1/4 cup packed brown sugar
2 teaspoons margarine
2 teaspoons lime juice
2 teaspoons dark rum
OR
1/8 teaspoon imitation rum extract
2 tablespoons chopped pecans -- toasted
2 tablespoons flaked sweetened coconut

Preheat oven to 375�. Coat an 8 � 4-inch loaf pan with cooking spray; set aside.

Beat 2 tablespoons margarine and cheese at medium speed of a mixer; add 1 cup
sugar, beating well. Add egg; beat well.

Combine flour, baking powder, baking soda, and salt; stir well. Combine banana and
next 5 ingredients (banana through vanilla); stir well. Add flour mixture to
creamed mixture alternately with banana mixture, beginning and ending with flour
mixture; mix after each addition. Stir in 1/4 cup pecans and 1/4 cup coconut.

Pour batter into prepared pan; bake at 375� for 60 minutes. Let cool in pan 10
minutes; remove from pan. Let cool slightly on a wire rack.

Combine brown sugar and 2 teaspoons each margarine, lime juice, and rum in a
saucepan; bring to a simmer. Cook 1 minute; stir constantly. Remove from heat.
Stir in 2 tablespoons each pecans and coconut; spoon over loaf.

Serving Size: 1 slice

Cuisine:
"Jamaican"
Source:
"Cooking Light, March 1997, p.110"
Copyright:
"� Cooking Light"
Yield:
"1 loaf"

- - - - - - - - - - - - - - - - - - -

Per serving: 188 Calories (kcal); 5g Total Fat; (22% calories from fat); 3g
Protein; 33g Carbohydrate; 13mg Cholesterol; 105mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1
Other Carbohydrates

Nutr. Assoc. : 0 0 3928 0 0 0 3928 0 0 4111 0 0 0 2130706543 0 0 0 20148


2737 0 0 0 2130706543 0 4794 4794 2737

* Exported from MasterCook *

Jerk Chicken Thighs

Recipe By :
Serving Size : 4 Preparation Time :0:10
Categories : International Nov/ Dec '97
Poultry

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 1/2 teaspoons ground allspice
1 teaspoon ground cinnamon
1/2 teaspoon pepper
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon ground mace
2 garlic cloves -- crushed
1 pound skinned boned chicken thighs
Cooking spray

Combine first 7 ingredients in a small bowl. Rub chicken with spice mixture.

Prepare grill or broiler. Place chicken on grill rack or broiler pan coated with
cooking spray; grill or broil 4 minutes on each side or until chicken is done.

Serving Size: 3 ounces chicken

Cuisine:
"Jamaican"
Source:
"Cooking Light, November/December 1997, p.210"
Copyright:
"� Cooking Light"
T(Cooking Time):
"0:10"

- - - - - - - - - - - - - - - - - - -

Per serving: 197 Calories (kcal); 14g Total Fat; (64% calories from fat); 16g
Protein; 2g Carbohydrate; 75mg Cholesterol; 203mg Sodium
Food Exchanges: 0 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 620 2591 0

* Exported from MasterCook *

John's Hot-and-Hoppin' Cavatappi

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Nov/ Dec '97 Pasta
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups water
1 1/2 cups frozen black-eyed peas
1 teaspoon dried thyme
2 bay leaves
1/2 cup chopped sun-dried tomatoes -- packed without oil
1 1/2 teaspoons hot pepper sauce (such as Cajun Chef)
4 cups hot cooked cavatappi (about 6 ounces
uncooked spiral-shaped pasta)
1/2 cup sliced green onions
1/2 cup chopped fresh parsley
3 ounces thinly sliced prosciutto or lean ham -- chopped
1/4 cup hot pepper sauce (such as Cajun Chef)
1 tablespoon extra-virgin olive oil
1/2 teaspoon dry mustard
2 tablespoons finely chopped fresh green chile
OR
2 tablespoons canned chopped green chiles -- drained
3 garlic cloves -- minced

Combine first 4 ingredients in a large saucepan; bring to a boil. Cover, reduce


heat, and simmer 15 minutes or until tender. Add tomatoes and 1 1/2 teaspoons
pepper sauce; simmer 5 minutes or until tomatoes are tender. Drain black-eyed pea
mixture in a colander over a bowl, reserving 2 tablespoons cooking liquid. Discard
bay leaves.

Combine black-eyed pea mixture, pasta, onions, parsley, and prosciutto in a large
bowl. Combine reserved cooking liquid, 1/4 cup pepper sauce, and remaining
ingredients in a small bowl, and stir well with a whisk. Pour chile mixture over
pasta mixture, and toss well. Serve warm or at room temperature.

Serving Size: 1 1/2 cups

Source:
"Cooking Light, November/December 1997, p.196"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 369 Calories (kcal); 6g Total Fat; (14% calories from fat); 18g
Protein; 62g Carbohydrate; 10mg Cholesterol; 843mg Sodium
Food Exchanges: 4 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

NOTES : Be sure to use the hot pepper sauce that we call for because it contains
whole peppers packed in vinegar. Using red-colored hot sauce won't yield good
results.
Nutr. Assoc. : 0 3436 0 0 0 3726 2845 0 0 3259 3726 0 0 2130706543 0 20197
0

* Exported from MasterCook *

Kettle Goulash
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Beef Nov/ Dec '97
Soups/Stews/Chowders

Amount Measure Ingredient -- Preparation Method


-------- ------------ --------------------------------
1 tablespoon vegetable oil
2 pounds lean, boned bottom round roast -- cut into 1" cubes
2 cups diced plum tomato
1 1/2 cups vertically sliced red onion
1 cup diced green bell pepper
1 garlic clove -- minced
2 cups cubed peeled red potato
1/3 cup dry red wine
1/4 cup water
1 tablespoon fresh lemon juice
1 1/2 teaspoons paprika
1 teaspoon caraway seeds
1 teaspoon dried marjoram
1/2 teaspoon salt
1/2 teaspoon pepper
1 (14 1/4-ounce) can fat-free beef broth

Heat oil in a Dutch oven over medium-high heat. Add beef, browning on all sides.
Remove from pan. Add tomato, onion, bell pepper, and garlic; saut� 10 minutes.

Return beef to pan; stir in potato and remaining ingredients. Bring to a boil;
cover, reduce heat, and simmer 1 1/2 hours or until beef is tender.

Serving Size: 1 cup

Source:
"Cooking Light, November/December 1997, p.232"
Copyright:
"� Cooking Light"

- - - - - - - - - - - - - - - - - - -

Per serving: 318 Calories (kcal); 10g Total Fat; (28% calories from fat); 39g
Protein; 18g Carbohydrate; 88mg Cholesterol; 422mg Sodium