* Exported from MasterCook * "Pump It Up" Grilled Chicken with Papaya-Jalape�o Coulis Recipe By Serving Size Categories Amount

-------1 1/2 2 1 1/4 2 1/4 1/4 1 4 1/4 1 8 : :4 Preparation Time :0:00 : Oct '97

Poultry

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

Ingredient -- Preparation Method -------------------------------cubed peeled papaya lime juice water chopped fresh cilantro minced seeded red jalape�o pepper salt -- divided pepper -- divided lime juice skinned boned chicken breast halves red potato -- 16-1/4-inch-thick slices Cooking spray radicchio -- cut lengthwise into 1/4 inch slices 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 Categories Amount -------1/3 1/2 1/2 1/4 4 4 1 1 : :4 Preparation Time :0:00 : August �97

Fish And Shellfish

Measure -----------cup teaspoon teaspoon teaspoon (6-ounce) teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------fresh lime juice dried oregano ground cumin salt garlic cloves -- minced tuna steaks (about 1/2 inch thick) olive oil 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" ------------------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 Categories Amount -------3/4 3/4 1/2 1/8 1/4 1/4 1/8 1/8 1/8 3 2 1/2 2

: :2 Preparation Time :0:00 : March '97

Salads

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

Ingredient -- Preparation Method -------------------------------small broccoli florets small cauliflower florets (1/4-inch) diagonally sliced carrot salt ground ginger ground cumin ground coriander ground nutmeg crushed red pepper fat-free sour cream cider vinegar honey 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" ------------------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 Categories : :4 Preparation Time :0:00 : July '97

Sauces/Condiments/Marinades

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

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

Ingredient -- Preparation Method -------------------------------plus 1 teaspoon salt-free lemon pepper instant minced onion caraway seeds -- crushed garlic powder sugar white pepper 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 Categories Amount -------3 1/8 1/8 1/4 6 : :6 Preparation Time :0:00 : Cakes June '97

Desserts

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

Ingredient -- Preparation Method -------------------------------peeled, sliced fresh peaches ground nutmeg ground cinnamon peach schnapps 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"

------------------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 Categories Amount -------1 1 1 1/2 1/2 1/4 3 2 2 : : 24 Preparation Time :0:00 : April '97 Cookies

Baked

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

Ingredient -- Preparation Method -------------------------------regular oats all-purpose flour packed brown sugar shredded sweetened coconut baking soda stick margarine -- melted water golden cane syrup (such as Lyle's) OR 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" -------------------

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 Categories Amount -------4 2 1/2 1/4 1/2 1/4 2 2 1/4 1/8 8 1/4 : :4 Preparation Time :0:00 : June '97

Side Dish

Measure -----------cups cups cup cup cup cup tablespoons tablespoons teaspoon teaspoon thin slices cup

Ingredient -- Preparation Method -------------------------------very thinly sliced cabbage diced Fuji or Red Delicious apple (about 1-pound) chopped green onions chopped fresh flat-leaf parsley low-fat sour cream plain fat-free yogurt cider vinegar brown sugar salt pepper Fuji or Red Delicious apple 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" ------------------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 Categories Amount -------2 1 2 1 1/2 1/4 1/4 2 : :8 Preparation Time :0:00 : Nov/ Dec '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------bacon slices cup chopped onion (16-ounce) packages baby carrots cups apple cider cup packed brown sugar teaspoon ground red pepper 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" ------------------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 Categories : :8 Preparation Time :0:00 : Desserts

March '97

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

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

Ingredient -- Preparation Method -------------------------------margarine sliced Rome apple (about 1 pound) brown sugar ground cinnamon ground nutmeg apple juice water cornstarch all-purpose flour 1% low-fat milk -- divided vanilla extract salt sugar eggs egg whites Cooking spray 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" ------------------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 Categories Amount -------1 1/2 1/2 1 1/2 1/4 2 1 3 2 1 1/2 1/4 1 1/4 1 1/2 4 block) 2 1 : : 20 Preparation Time :0:00 : Desserts

Oct '97

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

Ingredient -- Preparation Method -------------------------------packed brown sugar chilled light butter chunky applesauce apple butter egg whites egg all-purpose flour baking soda ground cinnamon ground nutmeg salt raisins Cooking spray Cream Cheese Icing (recipe follows) chopped pecans -- toasted CREAM CHEESE ICING chilled light butter 1/3-less-fat cream cheese -- chilled (1/2 of 8-ounce sifted powdered sugar vanilla extract

Preheat oven to 350�. Beat sugar and butter at medium speed of a mixer until wellblended (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" ------------------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 Categories Amount -------3 1/2 1/4 : :8 Preparation Time :0:00 : May '97

Snacks

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

Ingredient -- Preparation Method -------------------------------chopped apricots (about 1 pound) sugar 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" ------------------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 Categories Amount -------1 1/4 3/4 2 1/3 2 3/4 1 1/2 1/3 1 1 3 : :8 Preparation Time :0:00 : Desserts

March '97

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

Ingredient -- Preparation Method -------------------------------pineapple juice dried apricots -- quartered stick margarine firmly packed dark brown sugar finely chopped walnuts all-purpose flour baking powder granulated sugar -- divided 1% low-fat milk egg yolk vanilla extract 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" ------------------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 Categories Amount -------2 1/4 2 1/2 1/2 1/2 1/2 1/2 1/4 3/4 3/4 1/4 3 1/2 1 1 1 : : 14 Preparation Time :0:00 : Breads

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour baking powder baking soda salt ground allspice chopped dried apricots toasted sliced almonds -- divided sugar skim milk amaretto (almond-flavored liqueur) vegetable oil almond extract egg white egg Cooking spray 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" ------------------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 Categories Amount -------1 1 1 1/2 : :6 Preparation Time :0:00 : Jan/ Feb '97

Pork

Measure -----------(2-pound) cup tablespoon teaspoon

Ingredient -- Preparation Method -------------------------------rolled boned pork loin roast (2- to 2 1/4-pounds) apricot preserves dijon mustard 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 * Apricot-Glazed Pork Tenderloin Recipe By Serving Size Categories Amount -------1 1/4 4 1/4 2 3/4 1/4 1 2 2 3/4 1/2 1/2 1/4 1/8 : :4 Preparation Time :0:00 : March '97

Pork

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

Ingredient -- Preparation Method -------------------------------pork tenderloin all-purpose flour vegetable oil -- divided minced shallots grated peeled fresh ginger apricot nectar dry sherry (3-inch) cinnamon stick low-sodium soy sauce cornstarch low-salt chicken broth lemon juice dark sesame oil salt 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" ------------------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 Categories Amount -------1 1/2 1/4 1 1/2 1 1/2 8 1/4 2 1 2 : :8 Preparation Time :0:00 : Main Dish Poultry

May '97

Measure Ingredient -- Preparation Method ------------ -------------------------------(14-ounce) can artichoke bottoms cup (2 ounces) crumbled goat or feta cheese cup chopped chives -- divided teaspoons chopped fresh thyme -- divided teaspoons grated lemon rind -- divided (4-ounce) skinned, boned chicken breast halves teaspoon pepper teaspoons olive oil -- divided teaspoon cornstarch 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 Categories : :4 Preparation Time :0:35 : April '97 Main Dish Salads

International Pork

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

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

Ingredient -- Preparation Method -------------------------------orange juice -- divided low-sodium teriyaki sauce -- divided rice vinegar mirin (sweet rice wine) hoisin sauce sesame oil garlic clove -- minced tablespoons brown sugar tablespoons bourbon teaspoon crushed red pepper (1-pound) pork tenderloin Cooking spray cups gourmet salad greens cup sliced red onion -- separated into rings (11-ounce) can mandarin oranges in light syrup -- drained (8-ounce) can sliced water chestnuts -- drained large red bell pepper -- sliced into rings 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 Categories Amount -------2 2 1 1/2 1/2 1/4 1/8 : :4 Preparation Time :0:00 : July '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------sesame seeds -- toasted ground turmeric ground coriander salt onion powder ground cumin 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 Categories Amount -------20 4 3 1 1/2 1 1/2 1/8 1 1/4 : :4 Preparation Time :0:00 : May '97

Salads

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

Ingredient -- Preparation Method -------------------------------asparagus spears (about 1 1/4 pounds) gourmet salad greens tarragon vinegar olive oil water anchovy paste pepper garlic clove -- minced 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 Categories Amount -------1 2 2 1 3/4 1/4 1/4 2 1 1/4 : :6 Preparation Time :0:00 : July '97 Ingredient -- Preparation Method -------------------------------(10-inch) Greek Baking-Powder Piecrust Cooking spray eggs egg whites fresh asparagus skim milk (1 ounce) shredded Gruy�re or Swiss cheese (1 ounce) finely grated fresh Parmesan cheese chopped fresh chives nonfat dry milk chopped fresh thyme OR dried thyme salt pepper

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

1/4 1/4 1/4

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 Categories Amount -------2 1/4 2 1/2 3/4 3 : : 12 Preparation Time :0:00 : Desserts Miscellaneous

July '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour baking powder salt water 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 Categories Amount -------1 3 2 2 1 1/2 1/2 4 3 2 2 1 1 1/2 1/2 2 2 1/2 1/2 1 1/2

: : 10 Preparation Time :0:00 : Oct '97

Soups/Stews/Chowders

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

Ingredient -- Preparation Method -------------------------------grated lemon rind fresh lemon juice prepared mustard olive oil dried thyme salt pepper garlic cloves -- chopped cups (1-inch) cubed peeled butternut squash cups (1-inch) cubed peeled rutabaga cups (1-inch) cubed carrot small red onion -- cut into 1-inch pieces pounds skinned boned chicken breast -- cut into 1-inch pieces pound turkey kielbasa -- cut into 1/2-inch pieces cups (1-inch) pieces napa (Chinese) cabbage cups low-salt chicken broth cup apple juice cup Pennsylvania-Dutch Apple Butter OR cup Spiced Pear Butter (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 Categories Amount -------6 1/2 1 1/4 3/4 3/4 1/4 1/4 1/4 : : 48 Preparation Time :0:00 : Oct '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------chopped peeled Granny Smith apple (about 2 pounds) apple cider packed brown sugar ground cinnamon ground allspice ground cloves 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 Categories Amount -------6 1/2 1 3/4 1/4 1

: : 28 Preparation Time :0:00 : Oct '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------chopped peeled ripe pears (about 2 pounds) apple juice sugar ground cinnamon ground cardamom (optional) 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 Serving Size Categories Amount -------:Julie DeMatteo, Clementon, N.J. :4 Preparation Time :0:00 : August �97 Salads

Poultry

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

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

1 2

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

2 2 4 6 2 1 2 2 1 1 1

1/4 1/4

1/2 1/4

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

cup teaspoons teaspoon teaspoon teaspoon teaspoon teaspoon teaspoons large (4-ounce) cup tablespoons cup tablespoons tablespoon

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 Categories Amount -------8 1 1/2 1/2 1 1/2 1/4 1 1/2 20 1 1/4 18 2 squeezed 4 : :6 Preparation Time :0:00 : April '97 Vegetables

Side Dish

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

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

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 Categories Amount -------1 3/4 1/4 1 1 1/2 1/4 1/8 : :6 Preparation Time :0:00 : Sept '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------sweet onions (about 3 large) -- leaves removed Cooking spray balsamic vinegar olive oil dried thyme dried basil salt 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 Categories Amount -------1 1/2 2 6 1 4 : :6 Preparation Time :0:00 : Desserts Pudding

March '97

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

1/2

Ingredient -- Preparation Method -------------------------------sugar water Cooking spray 2% low-fat milk sugar mashed ripe banana vanilla extract 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 Categories Amount -------1/3 2 1/2 1 2 2 3 45 4 1/4 : : 10 Preparation Time :0:00 : Desserts Pudding

May '97

Measure Ingredient -- Preparation Method ------------ -------------------------------cup all-purpose flour Dash salt cups 1% low-fat milk (14-ounce) can fat-free sweetened condensed milk large egg yolks teaspoons vanilla extract cups sliced ripe banana -- divided reduced-fat vanilla wafers -- divided large egg whites (at room temperature) 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 Categories Amount -------3 1 1/2 1/2 2 1 1/2 : :8 Preparation Time :0:00 : Desserts

March '97

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

Ingredient -- Preparation Method -------------------------------ripe bananas sugar fresh lemon juice water 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 Categories Amount -------1 1 2 1/8 1 4 3/4 3/4 1 1/4 1/3

: 30 Preparation Time :0:00 : Cookies

March '97

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

2

Ingredient -- Preparation Method -------------------------------mashed ripe banana margarine -- melted dark rum OR imitation rum extract vanilla extract egg whites plus 2 tablespoons sifted powdered sugar sifted cake flour baking powder salt macadamia nuts -- toasted and chopped Baking spray with flour 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 Categories Amount -------2 1/2 1/3 1/3 1 1 1/2 1 1 1 2/3 1/3 1/3 2 1 1 1 : : 18 Preparation Time :0:00 : Breads

Sept '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour granulated sugar packed brown sugar baking powder baking soda salt ground allspice ground ginger mashed ripe banana (about 2 small) 2% low-fat milk low-fat buttermilk light Ricotta cheese vegetable oil vanilla extract egg white 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 Categories Amount -------2 1 1 1/2 1 : :4 Preparation Time :0:00 : Desserts

March '97

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

Ingredient -- Preparation Method -------------------------------ripe bananas sliced strawberries plain fat-free yogurt sifted powdered sugar 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 Categories Amount -------1 1/2 4 1 2 2 : :4 Preparation Time :0:00 : Breads March '97

Breakfast

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

Ingredient -- Preparation Method -------------------------------mashed ripe banana lemon juice (1-inch-thick) Italian bread skim milk brown sugar vanilla extract

4 2 2

1/2 1/4

1/2

teaspoon teaspoon large large teaspoons cup

ground cinnamon baking powder egg whites eggs margarine -- divided 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 Categories : :4 Preparation Time :0:00 : Beef June '97

International Pasta

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

Measure -----------pound tablespoon tablespoon

Ingredient -- Preparation Method -------------------------------beef tenderloin oyster sauce low-sodium soy sauce

1/2 8 1 1 4 2 1 1 20 2/3 1/2

teaspoon ounces cup teaspoon cup cups cups cup cup cup

sugar uncooked fine rice vermicelli or spaghetti light coconut milk vegetable oil Cooking spray thinly sliced yellow onion -- separated into rings bean sprouts julienne-cut peeled cucumber thinly sliced green cabbage julienne-cut carrot basil leaves 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 mediumhigh 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 Categories Amount -------1 1/4 1/2 2 1 1 1 : : 20 Preparation Time :0:00 : June '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------hot water sugar salt fresh lime juice white vinegar fish sauce 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 Categories Amount -------6 : :4 Preparation Time :0:00 : Jan/ Feb '97 Ingredient -- Preparation Method -------------------------------cubed eggplant

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

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

1/4

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

tablespoon tablespoon tablespoon teaspoons teaspoon

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 Categories : :2 Preparation Time :0:00 : Jan/ Feb '97

Sandwiches

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

Measure -----------cup teaspoons teaspoon teaspoon cup cup (2-ounce) cup

Ingredient -- Preparation Method -------------------------------barbecue sauce brown sugar lemon juice vegetable oil sliced onion green bell pepper strips sandwich rolls (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 Categories Amount -------1 1/2 1 : :6 Preparation Time :0:00 : Jan/ Feb '97

Pork

Measure -----------(2-pound) cup tablespoon

Ingredient -- Preparation Method -------------------------------rolled boned pork loin roast (2- to 2 1/4-pounds) apricot preserves 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 Categories Amount -------1 1 1 sliced 1 1 4 : :6 Preparation Time :0:00 : Grains

Nov/ Dec '97

Measure Ingredient -- Preparation Method ------------ -------------------------------tablespoon stick margarine (8-ounce) package presliced mushrooms (3 1/2-ounce) package shiitake mushrooms -- stems removed and caps cup uncooked pearl barley (1-ounce) envelope onion soup mix (such as Lipton Recipe Secrets) 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 Categories Amount -------3 1 1 1 1 1 1 2 2 2 2 1/4 1/4 1 : :6 Preparation Time :0:00 : Jan/ Feb '97

Vegetables

Measure -----------(12-ounce) tablespoon tablespoon cup cup cup cup cups cups tablespoons teaspoon teaspoon tablespoon

Ingredient -- Preparation Method -------------------------------acorn squash (about 3 medium) water dark sesame oil sliced fresh shiitake mushroom caps diced onion diced carrot sliced leek garlic cloves -- minced chopped fresh spinach cooked pearl barley low-sodium soy sauce salt ground red pepper (1/4 to 1/2 teaspoon) 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 Categories Amount -------4 1 : : 16 Preparation Time :0:00 : Miscellaneous

Nov/ Dec '97

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

1/2 1/2

Ingredient -- Preparation Method -------------------------------(1/2-inch) cubed French bread (about 4 [1-ounce] slices) Olive oil-flavored cooking spray dried Italian seasoning salt 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 Categories Amount -------1 1/4 1/8 4 2/3 1 1 : : 24 Preparation Time :0:00 : Cookies

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour baking soda salt stick margarine -- softened sugar vanilla extract 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 Categories Amount -------1 2 2 3/4 1/2 2 1 1 1 : : 20 Preparation Time :0:00 : Sauces/Condiments/Marinades

Sept '97

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

Ingredient -- Preparation Method -------------------------------fat-free chicken broth cornstarch egg yolks -- lightly beaten minced fresh parsley chopped fresh basil extra-virgin olive oil Dijon mustard finely chopped lemon rind 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 Categories Amount -------2 1 1 1/2 1/3 1 2 1 1/2 1 2 1 2 1 : :4 Preparation Time :0:00 : Nov/ Dec '97

Soups/Stews/Chowders

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

2/3 1/2

Ingredient -- Preparation Method -------------------------------olive oil chopped onion chopped green bell pepper chopped celery sliced almonds Hungarian sweet paprika bay leaves cups water (14 1/2-ounce) can stewed tomatoes -- undrained and chopped cups Fresh Vegetable Broth (see recipe) OR (14 1/2-ounce) can vegetable broth cups chopped kale cup cooked long-grain brown rice cup drained canned chickpeas (garbanzo beans) 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 Categories Amount -------3 2 2 2 1 12 4 3 1 1 1 1 5 1 : : 12 Preparation Time :0:00 : Nov/ Dec '97 Vegetables

Soups/Stews/Chowders

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

quarts teaspoon

Ingredient -- Preparation Method -------------------------------chopped onion chopped carrot chopped celery chopped parsnip chopped leek black peppercorns unpeeled garlic cloves bay leaves basil sprig thyme sprig rosemary sprig parsley sprig cold water 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 Amount -------2 1/2 8 1 1 2 1/4 1/4 1/8

: March '97 Measure -----------cups slice tablespoons cup teaspoon teaspoon Dash

Sauces/Condiments/Marinades

Ingredient -- Preparation Method -------------------------------1% low-fat milk black peppercorns (1/2-inch-thick) onion bay leaf stick margarine all-purpose flour salt ground white pepper 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 Categories Amount -------1 1/2 1/4 : :6 : Beef Preparation Time :0:00 Jan/ Feb '97 Ingredient -- Preparation Method -------------------------------ground round finely shredded fresh Parmesan cheese (1

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

1

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

2

cup cup cup teaspoon teaspoon teaspoon teaspoon

ounce) dry breadcrumbs chopped fresh parsley tomato sauce dry mustard dried Italian seasoning salt crushed red pepper 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 Categories Amount -------1 2 1/3 1 1 1/2 : :4 Preparation Time :0:00 : Beef Soups/Stews/Chowders

Sept '97

Measure -----------pound teaspoons cup tablespoon tablespoon teaspoon

Ingredient -- Preparation Method -------------------------------lean, boned sirloin steak vegetable oil Cooking spray chopped shallots grated peeled fresh ginger minced peeled fresh lemon grass crushed red pepper

3 2 4 4

1/2 1/8

garlic cloves -- minced (14 1/4-ounce) cans fat-free beef broth -- divided cup unsweetened light coconut milk teaspoon salt cups hot cooked rice 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 Categories Amount -------1 5 1 1/2 1/2 1 1 2 : :8 : Beef Preparation Time :0:00 Nov/ Dec '97

Measure Ingredient -- Preparation Method ------------ -------------------------------(2 1/4-pound) beef tenderloin teaspoons minced fresh thyme -- divided teaspoon salt teaspoon coarsely ground pepper cup dried porcini mushrooms (about 1/2 ounce) (750-milliliter) bottle Beaujolais or other light, fruity red wine (14 1/4-ounce) can fat-free beef broth garlic cloves -- minced

1 2 1

tablespoon teaspoons teaspoon

water cornstarch 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 leftover beef, serve by combining 3/4 cup Nutr. Assoc. : 26491 using a fairly good wine for the best flavor. If you have it on sandwiches with horseradish cream, which you can make fat-free sour cream and 3 tablespoons prepared horseradish. 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 Categories Amount -------1 : :2 Preparation Time :0:00 : August �97 International

Beef

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

Ingredient -- Preparation Method -------------------------------olive oil -- divided Cooking spray

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

ounces cup cup cup cup cups cup cup tablespoon teaspoon teaspoon cups

1

1/4 1/4 1 1/2

beef tenderloin -- cut into 1/2-inch strips sliced shallots green bell pepper -- cut into 1/4-inch strips red bell pepper -- cut into 1/4-inch strips yellow bell pepper -- cut into 1/4-inch strips garlic cloves -- minced sliced shiitake mushroom caps (about 1 [3.5-ounce] package) dry white wine no-salt-added beef broth chopped fresh basil salt pepper 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 Categories Amount -------2 2 : :8 Preparation Time :0:00 : March '97

Soups/Stews/Chowders

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

Ingredient -- Preparation Method -------------------------------lean, boned round steak -- cut into 1-inch cubes all-purpose flour

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

2 1 1 1 1

Cooking spray cup chopped onion cup no-salt-added tomato sauce -- divided cups water teaspoon dried thyme teaspoon dried rosemary teaspoon garlic salt teaspoon pepper (14 1/4-ounce) cans fat-free beef broth bay leaf cup all-purpose flour (15 1/4-ounce) can no-salt-added sweet peas (15-ounce) can whole white potatoes -- drained and halved (15-ounce) can tender baby whole carrots -- drained Soft Polenta (recipe follows) cups teaspoon cups SOFT POLENTA yellow cornmeal salt water

2 1/2 3/4 8

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

0000 * Exported from MasterCook * Bill's Mexican Rice Recipe By Serving Size Categories Amount -------1 1 1/2 1/2 2 1 3/4 1 1 1 3/4 1 1 1 1/4 : :4 Preparation Time :0:00 : Grains

March '97

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

Ingredient -- Preparation Method -------------------------------olive oil diced onion diced carrot diced celery garlic cloves -- minced cup uncooked long-grain rice cup diced tomato tablespoon low-sodium soy sauce teaspoon minced fresh green chile cups water (14 1/2-ounce) can vegetable broth teaspoon chopped fresh oregano OR teaspoon dried oregano 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 Categories Amount -------3 1/2 1 3 1/4 1 1 1 2 1 : :8 Preparation Time :0:00 : Desserts

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------skim milk -- divided Dutch process or unsweetened cocoa cornstarch salt sugar egg -- lightly beaten egg yolk -- lightly beaten bittersweet chocolate -- coarsely chopped 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 Amount -------2 1 1 1 1/2 1/3 1/4 1/4 1 1/4 1 1 1/4 1/4 1/4

: Beans Salads

June '97

Measure Ingredient -- Preparation Method ------------ -------------------------------cups water cup uncooked quick-cooking barley cup fresh or frozen whole-kernel corn cup chopped tomato cup minced fresh cilantro cup diced red bell pepper cup finely chopped red onion cup minced green onions (15-ounce) can no-salt-added black beans -- rinsed and drained cup fresh lemon juice teaspoon jalape�o hot sauce teaspoon olive oil teaspoon salt teaspoon ground cumin 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 Categories Amount -------: : 14 Preparation Time :0:00 : Breads

Nov/ Dec '97

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

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

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

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

all-purpose flour unsweetened cocoa baking soda salt dried cranberries hot water instant coffee granules low-fat buttermilk sugar honey vegetable oil vanilla extract 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 Categories Amount -------2 1 : :4 Preparation Time :0:00 : August �97

Salads

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

Ingredient -- Preparation Method -------------------------------red wine vinegar olive oil

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

teaspoon teaspoon cups cup cup cup cup cup

salt pepper drained canned black-eyed peas -- rinsed diced celery chopped fresh cilantro diced red bell pepper diced green bell pepper 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 Categories Amount -------5 1 2/3 1/4 1/4 2 3 3 1/3 : :8 Preparation Time :0:00 : Desserts

June '97

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

Ingredient -- Preparation Method -------------------------------blackberries superfine sugar -- divided fresh lime juice -- divided vodka fresh lemon juice Chambord (raspberry-flavored liqueur) halved strawberries blueberries 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 Categories Amount -------1/2 1 2 2 1/2 1 1 1 1/2 1/2 1 1/2 1/2 2 8 strips : : 72 Preparation Time :0:00 : Appetizers

Jan/ Feb '97

Measure -----------teaspoon package tablespoons cups tablespoon large cups cup tablespoon teaspoon teaspoon dash large ounces

Ingredient -- Preparation Method -------------------------------sugar dry yeast warm water (105� to 115�) low-fat buttermilk vegetable oil egg all-purpose flour buckwheat flour sugar baking powder baking soda salt egg whites (at room temperature) thinly sliced smoked salmon -- cut into 1/4-inch-wide Dilled Onion Compote (recipe follows) Dill sprigs (optional)

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

cups cup cup tablespoons teaspoon cup tablespoons

DILLED ONION COMPOTE chopped red onion fresh lemon juice water sugar salt low-fat sour cream 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 Categories Amount -------5 1 3/4 3 1 1/2 1/4 1 1/4 1 1 : :8 Preparation Time :0:00 : Desserts Pie

June '97

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

Ingredient -- Preparation Method -------------------------------fresh or frozen blueberries (9-inch) reduced-fat graham-cracker crust cup packed brown sugar tablespoons all-purpose flour teaspoons vanilla extract teaspoon grated lemon rind (8-ounce) carton low-fat sour cream cup dry breadcrumbs tablespoon granulated sugar 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 Categories : :8 Preparation Time :0:00 : April '97 Breakfast

Baked Cakes

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

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

Ingredient -- Preparation Method -------------------------------blueberries granulated sugar vanilla wafer crumbs (about 8 cookies) packed brown sugar margarine -- melted hot water all-purpose flour granulated sugar baking powder baking soda salt plain low-fat yogurt vegetable oil vanilla extract egg 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 wellblended. 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 Categories Amount -------2 1/2 1 1 1 1/2 3/4 1/2 1/3 2 1 1 3 1 1/3 1/4 1/2 1 1 : : 18 Preparation Time :0:00 : Breads

Sept '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour granulated sugar baking powder baking soda salt 2% low-fat milk low-fat buttermilk light Ricotta cheese vegetable oil vanilla extract almond extract egg whites blueberries Cooking spray all-purpose flour finely chopped almonds brown sugar 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 Serving Size Categories Amount -------6 2 1 1 1 1 1 :Nadine Grant, Torrance, Calif. : 12 Preparation Time :0:00 : August �97

Desserts

1/2 1/2

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

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

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 Categories Amount -------2 : : 10 Preparation Time :0:00 : Desserts

Sept '97

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

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

Ingredient -- Preparation Method -------------------------------Vanilla Pastry Cream (recipe follows) -- leaves removed Cooking spray cake flour sugar stick margarine vanilla extract egg yolk sifted cake flour baking powder salt skim milk egg whites sugar Chocolate Glaze (recipe follows) VANILLA PASTRY CREAM egg -- lightly beaten sugar cornstarch 2% low-fat milk vanilla extract CHOCOLATE GLAZE semisweet chocolate -- coarsely chopped water fat-free sweetened condensed milk

1

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

large cup tablespoons cups teaspoons ounces tablespoons tablespoons

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 00000 * Exported from MasterCook *

Bourbon-Bacon Scallops Recipe By Serving Size Categories Amount -------3 2 2 1 1 1/4 24 6 : :4 Preparation Time :0:00 : Fish And Shellfish

Jan/ Feb '97

Measure -----------tablespoons tablespoons tablespoons tablespoon tablespoon teaspoon large

Ingredient -- Preparation Method -------------------------------minced green onions bourbon maple syrup low-sodium soy sauce Dijon mustard pepper sea scallops (about 1 1/2 pounds) 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 Categories Amount -------1 1 1 1/2 1 1/2 1 2 1/2 1/2 1/2 : :8 Preparation Time :0:00 : Nov/ Dec '97

Pork

Measure -----------(2 1/2-pound) tablespoon teaspoons teaspoon teaspoon

1 2 2/3 1 2

Ingredient -- Preparation Method -------------------------------rolled boned pork loin roast dried rubbed sage dried thyme salt -- divided pepper -- divided Cooking spray teaspoon margarine cups chopped onion cup chopped celery cup thawed apple juice concentrate -- undiluted cup applejack (apple brandy) (10 1/2-ounce) can low-salt chicken broth cups chopped peeled Granny Smith apple (about 1 pound) tablespoon water 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 Categories Amount -------1 1/2 1 1 1 1/2 1/4 1/4 2 : :4 Preparation Time :0:00 : Desserts

June '97

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

Ingredient -- Preparation Method -------------------------------sliced apricots sliced strawberries blackberries cubed peeled cantaloupe raspberries apple juice brandy 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 Categories : :4 Preparation Time :0:00 : Main Dish Poultry

May '97

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 onion; saut� 30 minutes or Stir in 1/3 cup wine; cook onion mixture into a bowl; large nonstick skillet over medium heat. Add sliced until golden brown. Add sliced garlic; saut� 5 minutes. 5 minutes or until liquid almost evaporates. Spoon 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 medium-high heat for 2 minutes. Stir in broth. Bring to a boil, and cook or until reduced to 3/4 cup. Return chicken to skillet; cover and simmer or until thoroughly heated. Serve sauce with chicken. Garnish with fresh 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 over 7 minutes 2 minutes sage, if

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 Categories Amount -------2 1 1 1 1/8 1 2 1/4 2 : :2 Preparation Time :0:00 : March '97

Salads

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

Ingredient -- Preparation Method -------------------------------oranges vegetable oil prepared horseradish honey salt pepper small broccoli florets thinly sliced red onion -- separated into rings 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 Categories Amount -------7 1/2 2 2 1 1/2 1/2 3 1 1 7 : :7 Preparation Time :0:00 : Fish And Shellfish

Oct '97

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

Ingredient -- Preparation Method -------------------------------refrigerated sauerkraut -- drained bacon slices -- cut into 1-inch pieces cups coarsely chopped onion tablespoons juniper berries teaspoon pepper bay leaves (750-milliliter) bottle Riesling or other dry white wine (8-ounce) bottle clam juice (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 Categories Amount -------1 1/4 1/8 4 2/3 1 1 : : 24 Preparation Time :0:00 : Cookies

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour baking soda salt margarine -- softened packed brown sugar vanilla extract 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 Categories Amount -------2 2 1 : :2 Preparation Time :0:00 : Fruit

Nov/ Dec '97

Measure -----------medium tablespoons tablespoon

Ingredient -- Preparation Method -------------------------------navel oranges (about 1 pound) brown sugar 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 Categories Amount -------2 3 3 1 3/4 : : 16 Preparation Time :0:00 : July '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------olive oil Cooking spray garlic cloves -- thinly sliced dry red wine low-sodium soy sauce 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 Serving Size Categories Amount -------1 2 1/2 1 1/2 4 1 1 1 2 3 2 :Priscilla Yee, Concord, Calif. : 12 Preparation Time :0:00 : August �97

Desserts

Measure Ingredient -- Preparation Method ------------ -------------------------------(15.1-ounce) package low-fat fudge brownie mix teaspoons instant coffee granules teaspoon ground cinnamon (4-ounce) jar carrot baby food Cooking spray cup plus 2 tablespoons sugar -- divided teaspoons all-purpose flour teaspoon vanilla extract (8-ounce) block Neufch�tel cheese -- softened (8-ounce) block fat-free cream cheese -- softened large egg whites tablespoons skim milk -- divided 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 Categories Amount -------2 1 1/2 2 1 1 1 1/4 1/4 1/8 10 : : 10 Preparation Time :0:00 : Appetizers

Sept '97

Measure -----------cups teaspoons tablespoons tablespoon tablespoon tablespoon teaspoon teaspoon teaspoon slices

Ingredient -- Preparation Method -------------------------------minced plum tomato (about 3/4 pound) capers chopped kalamata olives chopped red onion chopped fresh basil extra-virgin olive oil salt balsamic vinegar pepper (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 Categories Amount -------2 1 2 1 1/4 1/8 1/8 2 3/4 2 : :2 Preparation Time :0:00 : March '97

Salads

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

Ingredient -- Preparation Method -------------------------------white wine vinegar grated orange rind water vegetable oil ground ginger salt freshly ground pepper trimmed Brussels sprouts (about 1/2 pound) thinly sliced fennel 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 Categories Amount -------1 1/4 1 2 1 1/2 1/4 1/8 1 1 2 : :6 Preparation Time :0:00 : Casseroles Vegetables

Nov/ Dec '97

1/4

Measure Ingredient -- Preparation Method ------------ -------------------------------(10-ounce) package frozen Brussels sprouts cup water tablespoon stick margarine tablespoons all-purpose flour cups 1% low-fat milk teaspoon salt teaspoon white pepper Cooking spray cup cooked long-grain rice ounce thinly sliced prosciutto or ham -- cut into thin strips cup fresh breadcrumbs 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 Serving Size Categories Amount -------1/2 1/2 1 2 3/4 1/4 1 1 1 :Jean Kressy :3 Preparation Time :0:00 : Breads

Sept '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour buckwheat flour sugar baking powder ground cinnamon salt skim milk vegetable oil 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 Categories : :6 Preparation Time :0:00 : July '97

Poultry

Salads Amount -------1 1 1/2 2 6 1 1 3 6 2 Measure -----------tablespoon tablespoons tablespoons (4-ounce) large cups cups cups Ingredient -- Preparation Method -------------------------------paprika olive oil hot sauce skinned, boned chicken breast halves carrot celery stalk cubed red potato Cooking spray shredded romaine lettuce cherry tomato halves Blue Cheese-Buttermilk Dressing BLUE CHEESE-BUTTERMILK DRESSING low-fat buttermilk plain fat-free yogurt white wine vinegar sugar salt coarsely ground pepper thinly sliced green onions (2 ounces) crumbled blue cheese

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

cup cup tablespoons teaspoon teaspoon teaspoon cup cup

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 Categories Amount -------2 2 4 2 1 1 2 1 1 1 : :6 Preparation Time :0:00 : Jan/ Feb '97 Ingredient -- Preparation Method -------------------------------olive oil chopped onion cubed peeled butternut or acorn squash (about 1 1/2 pounds) sliced carrot chopped, peeled celeriac curry powder garlic cloves -- minced drained canned chickpeas (garbanzo beans) canned vegetable broth no-salt-added tomato juice chopped dried apricots chopped almonds -- toasted Chopped fresh parsley cooked couscous

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

1/2 1/4

3

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 Categories Amount -------2 1 1 1/2 1 1 1/2 3/4 2 1/2 1/8 1/2 : :4 Preparation Time :0:00 : Oct '97

Vegetables

Measure Ingredient -- Preparation Method ------------ -------------------------------(1-pound) butternut squash tablespoon vegetable oil cup diced red bell pepper cup thinly sliced green onions (10 1/2-ounce) can low-salt chicken broth teaspoons rubbed sage cup uncooked pearl barley tablespoons chopped fresh parsley teaspoon salt teaspoon pepper 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 Categories Amount -------2 6 1 3 1 2 2 1/4 1 1/4 : :6 Preparation Time :0:00 : August �97 Vegetables

Casseroles

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

Ingredient -- Preparation Method -------------------------------olive oil finely chopped cabbage diced onion water chopped tomatoes brown sugar cider vinegar salt uncooked white basmati rice 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 Categories

:4 Preparation Time :0:10 : Pasta Salads

Poultry Sept '97

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

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

Ingredient -- Preparation Method -------------------------------(about 12 ounces) skinned, shredded roasted chicken breast (such as Tyson's) cups hot cooked penne (about 6 ounces uncooked tubular-shaped pasta) cups thinly sliced romaine lettuce cups halved cherry tomatoes cup thinly sliced fresh basil cup chopped green onions cup fat-free Caesar dressing cup chopped fresh parsley (4-ounce) package crumbled Feta cheese 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 Categories Amount -------1 1/2 : :6 Preparation Time :0:00 : June '97 Side Dish

Salads

Measure -----------tablespoons

Ingredient -- Preparation Method -------------------------------extra-virgin olive oil

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

slices pounds tablespoons tablespoons tablespoon teaspoons teaspoons teaspoon teaspoon cup tablespoons cup

garlic cloves -- minced French bread small red potatoes dry vermouth balsamic vinegar lemon juice Dijon mustard anchovy paste salt pepper chopped green onions finely chopped fresh flat-leaf parsley Romaine lettuce leaves (optional) 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-inchthick 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 Categories : :8 Preparation Time :0:00 : Beverages Menu Item

June '97

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

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

Ingredient -- Preparation Method -------------------------------hot strong brewed coffee 1% low-fat milk 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 Categories Amount -------2 4 2/3 1/4 1/8 1 2 1 1 1/2 : :4 Preparation Time :0:12 : Nov/ Dec '97

Poultry

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoons vegetable oil (4-ounce) skinned boned chicken breast halves cup low-salt chicken broth teaspoon salt teaspoon crushed red pepper (14 1/2-ounce) can Cajun-style stewed tomatoes -- undrained and chopped garlic cloves -- crushed (10-ounce) package frozen cut okra -- thawed tablespoons all-purpose flour

2 2 1/4

tablespoons teaspoon cups

water hot sauce 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 Categories Amount -------1 1/2 1 3/4 3/4 1/4 1/4 1/4 1/4 1 : :4 Preparation Time :0:10 : Fish And Shellfish

Oct '97

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

Ingredient -- Preparation Method -------------------------------large shrimp -- peeled and deveined paprika dried thyme dried oregano garlic powder salt pepper ground red pepper (1/4 to 1/2 teaspoons) 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 Categories Amount -------1 3/4 1/2 1/2 : :0 Preparation Time :0:00 : June '97 Seasonings

Miscellaneous

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

Ingredient -- Preparation Method -------------------------------salt ground red pepper garlic powder 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 Categories Amount -------5 1 1/2 1/2 1 4 4 4 2 1 1 1 1/4 : :6 Preparation Time :0:00 : Main Dish Pork

May '97

Measure -----------cups cups pound

1/2

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

1 3 1 1/2 1/4

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 Categories Amount -------2 1/2 1/2 2 1 2 6 3/4 1/2 2 1 1 3 1/2 : :6 Preparation Time :0:00 : Jan/ Feb '97

Poultry

Measure -----------cups cup tablespoons teaspoon (4-ounce) teaspoon teaspoon teaspoons (14.5-ounce) cup

cups

Ingredient -- Preparation Method -------------------------------chopped onion minced green bell pepper fresh lime juice minced fresh thyme garlic cloves -- minced skinned, boned chicken breast halves salt -- divided pepper vegetable oil Cooking Spray can diced tomatoes -- undrained water serrano chile Down-island Salsa (recipe follows) Saut�ed Plantains (recipe follows) hot cooked long-grain rice Fresh thyme sprigs (optional) Lime wedges (optional) DOWN-ISLAND SALSA firmly packed brown sugar white rum fresh asparagus minced seeded serrano chile fresh pineapple cubes (1-inch) diced peeled ripe mango carambola (starfruit) -- halved lengthwise and thinly SAUTEED PLANTAINS vegetable oil ripe plantains -- peeled and sliced lengthwise

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

cup tablespoons tablespoons teaspoon cups cup cup

tablespoon

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 Categories Amount -------2 8 3/4 1/4 : :4 Preparation Time :0:00 : Beef Pasta

March '97

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

Ingredient -- Preparation Method -------------------------------B�chamel Sauce -- divided (see recipe) uncooked cannelloni lean ground veal chopped fresh parsley

2 1 1 1 2

tablespoons tablespoon tablespoon large tablespoons

grated Parmesan cheese chopped fresh thyme chopped fresh sage egg -- lightly beaten Cooking spray 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 Categories Amount -------2 1/2 8 1 1 2 1/4 1/4 1/8 : :9 Preparation Time :0:00 : March '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------1% low-fat milk black peppercorns (1/2-inch-thick) onion bay leaf stick margarine all-purpose flour salt 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 Categories Amount -------2 2 2 1 1 : :5 Preparation Time :0:00 : Beverages

June '97

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

Ingredient -- Preparation Method -------------------------------coarsely chopped cantaloupe sliced ripe banana (about 2 medium) pineapple-orange-banana juice sugar 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 Categories Amount -------1/3 3 1/8 2 wedges 2 : :2 Preparation Time :0:00 : Fruit

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------orange juice brown sugar ground cinnamon ground cloves peeled Bosc pears -- cored and cut into 1-inch thick 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 Categories Amount -------1 1 1/2 9 2 1/2 1 1 2 1/3 3 2 6

: :6 Preparation Time :0:00 : Jan/ Feb '97

Soups/Stews/Chowders

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

Ingredient -- Preparation Method -------------------------------garlic head olive oil -- divided thinly sliced Vidalia or other sweet onion (about 4 large) cups sliced leek (about 2 medium) teaspoon salt -- divided teaspoon dried thyme tablespoons all-purpose flour cup dry white wine (10 1/2-ounce) cans low-salt chicken broth cups 2% low-fat milk 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 Categories Amount -------2 1/2 3/4 2 1 1/4 cup teaspoon : :8 Preparation Time :0:00 : Desserts Pudding

March '97

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

Ingredient -- Preparation Method -------------------------------sweet potatoes (about 3 medium) sliced almonds sugar Cooking spray egg whites (at room temperature) sugar 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 Categories Amount -------2 1 1/2 2 1 1/2 3 2/3 1 : : 12 Preparation Time :0:00 : Breads Menu Item

March '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar baking powder caraway seeds salt stick margarine -- chilled and cut into small pieces 1% low-fat milk 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 Categories : : 10 Preparation Time :0:00 : April '97 Desserts

Baked

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

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

Ingredient -- Preparation Method -------------------------------quick-cooking oats whole-wheat flour packed dark brown sugar ground cinnamon chilled stick margarine -- cut into small pieces (1-inch) pieces ripe peeled Bartlett pears (about 2 1/2 pounds) dried cranberries packed dark brown sugar 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 Categories Amount -------2/3 2/3 1 1 : :4 Preparation Time :0:15 : Nov/ Dec '97 Ingredient -- Preparation Method -------------------------------water uncooked instant rice vegetable oil Cooking spray chopped onion

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

3 1

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

1

chopped celery diced green bell pepper garlic cloves -- minced cup coarsely chopped tomato teaspoon salt teaspoon crushed red pepper teaspoon ground cumin cup chopped fresh cilantro (15-ounce) can black beans -- drained cup (2 ounces) shredded part-skim Mozzarella cheese

cup cup

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 Categories Amount -------2 3/4 1/2 1/2 1 1 : : 18 Preparation Time :0:00 : Breads

Sept '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar packed brown sugar baking powder baking soda

1 1

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

teaspoon teaspoon teaspoon cups cup cup cup cup cup tablespoon large large

salt ground cinnamon ground allspice coarsely shredded carrot 2% low-fat milk low-fat buttermilk light Ricotta cheese mashed cooked sweet potato vegetable oil vanilla extract egg white 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 Categories Amount -------1 1 : :9 Preparation Time :0:00 : July '97

Measure Ingredient -- Preparation Method ------------ -------------------------------(16-ounce) package dried Great Northern beans medium onion -- peeled

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

cups teaspoon tablespoon cups teaspoon cups teaspoons teaspoon teaspoon cup tablespoon cup cup

whole clove water salt garlic cloves -- peeled bay leaf olive oil chopped onion garlic cloves -- minced sugar chopped seeded peeled tomato chopped fresh thyme OR dried thyme pepper thinly sliced fresh basil OR dried basil Cooking spray fresh breadcrumbs 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 Categories Amount -------8 4 2 1 2 1/4 1/4 1/2 : :4 Preparation Time :0:00 : April '97 Vegetarian

Pasta

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

Ingredient -- Preparation Method -------------------------------coarsely chopped spinach leaves hot cooked cavatappi (about 6 ounces uncooked spiral-shaped pasta) tablespoons olive oil teaspoon salt teaspoon pepper (19-ounce) can cannellini beans or other white beans -- drained garlic cloves -- crushed 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 Categories Amount -------2 1/2 1/4 1/2 1/3 1/4 1/2 1/4

: :8 Preparation Time :0:00 : Jan/ Feb '97

Salads

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

1 6

Ingredient -- Preparation Method -------------------------------garlic heads Cooking spray salt -- divided pepper -- divided low-fat sour cream low-salt chicken broth white wine vinegar Dijon mustard sugar shredded peeled celeriac (about 1 1/2 pounds) 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 Categories Amount -------3 1/4 2 1/2 1/2 1/3 1/4 1 1/2 1/2 : :6 Preparation Time :0:00 : July '97 Vegetables

Poultry

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

Ingredient -- Preparation Method -------------------------------red potatoes -- peeled and quartered (about 7 medium) reduced-calorie stick margarine chopped celery chopped onion 1% low-fat milk minced fresh parsley OR dried parsley flakes salt poultry seasoning Chicken Gravy CHICKEN GRAVY reduced-calorie stick margarine all-purpose flour poultry seasoning salt paprika low-salt chicken broth

2 2

1/4 1/8 1/8

1

tablespoons tablespoons teaspoon teaspoon teaspoon cup

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 00 * Exported from MasterCook * Challah Bread Pudding Recipe By Serving Size Categories Amount -------2 1/2 1/2 1/2 1/2 2 1 1/2 1/4 3 8 2 : : 12 Preparation Time :0:00 : Desserts

Oct '97

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

Ingredient -- Preparation Method -------------------------------2% low-fat milk dried tart cherries golden raisins fat-free sweetened condensed milk vanilla extract ground cinnamon freshly grated nutmeg salt eggs (1-inch) cubes challah or other egg bread (about 1/2 loaf) Cooking spray 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 Categories : : 13 Preparation Time :0:00 : Fish And Shellfish June '97

International Soups/Stews/Chowders

Amount -------1 1/2 1/2 1/2 12 1 2 2 1/2 6 1 7 3 1 1/4 1/4

Measure -----------ounces pound cup small teaspoon large cups

Ingredient -- Preparation Method -------------------------------dried wood ear mushrooms cleaned skinned squid water clams in shells -- scrubbed vegetable oil garlic cloves -- minced thinly sliced peeled daikon radish (about 1/2-pound) pound medium shrimp -- peeled and deveined (10 1/2-ounce) cans low-salt chicken broth (7-ounce) package fish balls OR ounces firm white fish -- cut into 1-inch pieces cups thinly sliced napa (Chinese) cabbage cup julienne-cut green onions (1 1/2-inch) cup fish sauce 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 Categories Amount -------4 1/4 1 1 1 1/2 1 1/2 1 1/2 1/4 3 2 2 : :8 Preparation Time :0:00 : Desserts

Oct '97

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

Ingredient -- Preparation Method -------------------------------tub-style light cream cheese (about 1/2 cup) sugar vanilla extract all-purpose flour skim milk vegetable oil vanilla extract salt eggs Cooking spray blueberries or other fresh berries 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 Categories Amount -------1 1/2 1 1/2 1/2 1/2 1/4 1/8 2 1 4 1/2 : :6 Preparation Time :0:00 : June '97

Main Dish

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

Ingredient -- Preparation Method -------------------------------fresh corn kernels (about 3 ears) skim milk all-purpose flour fat-free cottage cheese salt ground red pepper ground nutmeg egg yolks (4 ounces) reduced-fat extra-sharp Cheddar cheese egg whites (at room temperature) 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 wellblended. 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 Categories Amount -------4 2/3 1/4 : :4 Preparation Time :0:00 : Desserts May '97

Fruit

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

3 1

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

Ingredient -- Preparation Method -------------------------------thinly sliced peeled Red Delicious apple (about 2 apples) apple juice packed brown sugar raisins ground cinnamon ground nutmeg ground allspice -- divided vanilla extract rum flavoring

3 3/4 1

ounces cup cup

Mascarpone cheese low-fat cinnamon crisp graham cracker crumbs (about 8 crackers) -- divided 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 Categories : :4 Preparation Time :0:30 : April '97 Casseroles Rice

Beef Main Dish

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

Measure Ingredient -- Preparation Method ------------ -------------------------------pound ground round cup chopped onion cup chopped green bell pepper cup water tablespoon chili powder teaspoons ground cumin teaspoons sugar teaspoon dried oregano (14.5-ounce) can diced tomatoes -- undrained (4.5-ounce) can chopped green chiles -- drained cups cooked long-grain rice cup fat-free sour cream cup sliced green onions 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 Categories Amount -------2 1/2 1 6 1 1/2 1 4 1 : :8 Preparation Time :0:00 : August �97 Vegetarian

Casseroles

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

Ingredient -- Preparation Method -------------------------------sun-dried tomatoes -- packed without oil, chopped boiling water olive oil diced peeled eggplant (about 1 1/4 pounds) diced onion diced red bell pepper garlic cloves -- minced diced tomato

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

cooked orzo (about 1 1/2 cups uncooked rice-shaped pasta) cups fat-free Ricotta cheese cup tomato juice cup chopped fresh basil (8-ounce) can no-salt-added tomato sauce cup dry breadcrumbs cup grated Parmesan cheese cup pine nuts

cups

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 Serving Size Categories Amount -------1 1 1 8 1 :Pat Crawford, Brevard, N.C. : 12 Preparation Time :0:00 : Desserts

Nov/ Dec '97

Measure Ingredient -- Preparation Method ------------ -------------------------------(8-ounce) tub fat-free cream cheese cup sifted powdered sugar (12-ounce) carton frozen reduced-calorie whipped topping -- thawed cups (1-inch) cubed angel food cake (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 Categories Amount -------3 1/4 2 2 4 3 2 1 3 4 8 1 1/4 1/2 : :4 Preparation Time :0:00 : Oct '97

Poultry

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

tablespoon

Ingredient -- Preparation Method -------------------------------thinly sliced yellow Finnish or red potatoes (about 1 pound) dry white wine cut green beans (about 1/2 pound) minced shallots -- divided Dijon mustard -- divided dried tarragon skinned boned chicken breast halves Cooking spray white wine vinegar olive oil anchovy paste garlic cloves -- minced curly leaf lettuce leaves cherry tomatoes -- halved 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 Categories Amount -------3/4 1/4 1 4 1 1/2 1/2 : :4 Preparation Time :0:00 : April '97 Poultry

Main Dish

Measure -----------cup cup teaspoon (4-ounce) tablespoon teaspoon (6-ounce) tub

Ingredient -- Preparation Method -------------------------------water dry white wine chicken-flavored bouillon granules skinned, boned chicken breast halves water cornstarch 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 Categories Amount -------1 1 1/2 6 2 1 4 1/4 1/4 1 2 1 2 2 : :4 Preparation Time :0:00 : June '97 Poultry

Pasta

Measure Ingredient -- Preparation Method ------------ -------------------------------cup plain fat-free yogurt (16-ounce) can one-third-less sodium chicken broth teaspoon grated lemon rind black peppercorns whole cloves bay leaf (4-ounce) skinned, boned chicken breast halves teaspoon salt teaspoon pepper -- divided teaspoon olive oil cups (1/4-inch-thick) diagonally sliced celery tablespoon cornstarch tablespoons water tablespoons fresh lemon juice

4 1/4 1/4

cups cup cup

hot cooked angel hair (about 8 ounces uncooked pasta) (1 ounce) grated fresh Parmesan cheese -- divided 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 Categories Amount : :4 Preparation Time :0:00 : Main Dish Poultry

May '97

Measure

Ingredient -- Preparation Method

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

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

-------------------------------vegetable oil -- divided finely chopped onion finely chopped celery chopped peeled Granny Smith apple (about 3/4 pound) teaspoons curry powder -- divided cup golden raisins teaspoon minced garlic (10 1/2-ounce) can low-salt chicken broth -- divided (4-ounce) skinned, boned, chicken breast halves cup apple juice large garlic clove -- minced teaspoon cornstarch 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 Categories Amount -------2 2 1 1/2 1 1/2 1/2 1/4 4 2 1/4 1/3 2 1/4 1 2 1/4 2

: :4 Preparation Time :0:00 : Nov/ Dec '97

Poultry

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

Ingredient -- Preparation Method -------------------------------dried oregano dried basil dried rosemary garlic powder salt pepper paprika olive oil -- divided Cooking spray chicken thighs (about 8 chicken thighs) -- skinned all-purpose flour 1% low-fat milk dry white wine sliced mushrooms tub-style light cream cheese 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 Categories Amount -------1 3 1/2 2 4 1 1/2 1/2 2 2 1/4 1/8 1 1 1 1/2 : :7 Preparation Time :0:00 : Nov/ Dec '97 Soups/Stews/Chowders

Poultry

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

Ingredient -- Preparation Method -------------------------------reduced-calorie stick margarine diced onion diced green bell pepper garlic cloves -- minced cups chopped cooked chicken (about 2 pounds) cups diced plum tomato cup diced lean smoked ham tablespoons all-purpose flour teaspoons paprika teaspoon salt teaspoon pepper bay leaf (10 1/2-ounce) can low-salt chicken broth cup uncooked medium egg noodles 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 boned roast Nutr. : For a shortcut, substitute 1 1/2 pounds ready-to-eat, roasted, skinned, chicken breasts (such as Tyson) for the cooked chicken, or use leftover turkey. 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 Categories Amount -------1 2 1 1 1/2 1 1/2 1 1/2 1/2 6 : :3 Preparation Time :0:00 : Oct '97 Salads

Poultry

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

Ingredient -- Preparation Method -------------------------------orange shredded ready-to-eat roasted skinned boned chicken breasts (about 2 breasts) thinly sliced fennel bulb (about 1 medium bulb) minced fennel fronds white wine vinegar minced shallots sugar extra-virgin olive oil 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 Categories Amount -------1/3 2 2 1 : :4 Preparation Time :0:00 : Poultry

Sept '97

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

Ingredient -- Preparation Method -------------------------------unsalted, dry-roasted peanuts water tamarind concentrate vegetable oil

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

cup tablespoons teaspoon tablespoons teaspoon pound cup cup teaspoons

chopped shallots finely chopped peeled fresh lemon grass crushed red pepper garlic clove -- chopped sugar salt skinned, boned chicken breast halves Cooking spray hot cooked rice chopped cucumber 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 semidry block. Steep it in boiling water to extract the remaining fibrous part should be discarded. You can use juice as a substitute. Nutr. Assoc. : 3199 0 1477 0 26631 801 0 0 0 0 4944 0 0 pulp, usually in a sticky, tart, flavorful juice; the dark molasses and lime 3010 0 0

* Exported from MasterCook * Chicken Sausage with Vegetables and Pasta Recipe By Serving Size Categories Amount -------: :2 Preparation Time :0:00 : August �97 Poultry

Pasta

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

2 (3-ounce) inch-thick slices 2 cups 2 cups 2 1 tablespoon 1 cup 1/8 teaspoon 1/8 teaspoon 1 cup 1 cup 1 2 2 cup cups teaspoons

Ingredient -- Preparation Method -------------------------------Cooking spray fully-cooked chicken sausages -- cut diagonally into 1/4vertically sliced onion chopped seeded tomato garlic cloves -- minced all-purpose flour water salt pepper broccoli florets (2 � 1/4-inch) julienne-cut red bell pepper (2 � 1/4-inch) julienne-cut yellow bell pepper hot cooked penne (about 4 ounces uncooked tubular-shaped pasta) 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 Categories Amount -------1/4 1/4 1 1 4 2 2 2 1/2 1/4 1 1 1/2 1/4 1 4 : :4 Preparation Time :0:00 : August �97 Soups/Stews/Chowders

Poultry

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

Ingredient -- Preparation Method -------------------------------chopped fresh parsley chopped fresh cilantro ground cumin ground turmeric garlic cloves -- finely chopped chicken breast halves (about 3/4 pound) -- skinned chicken drumsticks (about 1/2 pound) -- skinned chicken thighs (about 1/2 pound) -- skinned cup low-salt chicken broth cup chopped green olives tablespoon grated lemon rind teaspoons fresh lemon juice teaspoon salt (14 1/2-ounce) can plum tomatoes -- undrained and chopped 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 Categories Amount -------12 1 1/2 1/4 1 2 4 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 : :6 Preparation Time :0:00 : Poultry

Sept '97

Measure -----------ounces (4-pound) teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------French bread -- cut into 2-inch cubes roasting chicken salt coarsely ground pepper navel orange -- halved bay leaves Cooking spray garlic cloves -- minced Thyme sprigs (optional)

* Exported from MasterCook * Chicken with Lemon-Caper Sauce Recipe By Serving Size Categories Amount -------1/4 1/4 4 1 1/3 3 1 1/2 1 : :4 Preparation Time :0:05 : June '97 Poultry

Main Dish

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

Ingredient -- Preparation Method -------------------------------salt -- divided pepper -- divided skinned, boned chicken breast halves olive oil Cooking spray extra-dry vermouth fresh lemon juice capers 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 Categories : :4 Preparation Time :0:00 : Oct '97

Poultry

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

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

3/4

Ingredient -- Preparation Method -------------------------------dry white wine raisins chopped pitted manzanilla (or green) olives balsamic vinegar minced fresh oregano OR dried oregano garlic cloves -- minced skinned boned chicken breast halves olive oil minced shallots 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 Serving Size Categories :Julie Fox, Annapolis, Md. :4 Preparation Time :0:00 : August �97

Poultry

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

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

Ingredient -- Preparation Method -------------------------------all-purpose flour freshly ground pepper salt skinned boned chicken breast halves olive oil -- divided finely chopped pecans low-salt chicken broth sweet Marsala grated Parmesan cheese block-style fat-free cream cheese -- cut into pieces finely chopped fresh parsley garlic clove -- minced hot cooked instant rice grated Parmesan cheese 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 Categories : :4 Preparation Time :0:00 : Oct '97

Poultry

Amount -------3/4 1 8 1 1/2 2 1/4 1/8 4 strips 1 1/4 2 1/4 8 12

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

Ingredient -- Preparation Method -------------------------------sun-dried tomatoes -- packed without oil boiling water fingerling potatoes (about 12 ounces) cut green beans (about 6 ounces) all-purpose flour salt pepper skinned boned chicken breast halves -- cut into 1 inch olive oil chopped shallots garlic cloves -- minced dry white wine lemon (about 2 lemons) -- sliced 1/4-inch-thick 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 Categories Amount -------1/4 1/4 8 2 1/2 4 1 1 : :8 Preparation Time :0:00 : March '97

Poultry

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

Ingredient -- Preparation Method -------------------------------salt pepper skinned, boned chicken breast halves olive oil coarsely chopped green onions water chopped fresh parsley chopped fresh cilantro Braised Turnips (recipe follows) Prune Sauce (recipe follows) BRAISED TURNIPS cooking liquid (reserved from chicken) sugar salt pepper turnips -- peeled and quartered PRUNE SAUCE Concord grape kosher wine (such as Manischewitz) pitted prunes (about 20) cooking liquid (reserved from chicken) honey ground cinnamon

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

cups tablespoon teaspoon teaspoon small cup ounces cup tablespoon Dash

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 Categories Amount -------1/8 1/4 3/4 8 3/4 1/2 1/2 1 1/2 3/4 1/2 1/4 : :4 Preparation Time :0:15 : May '97 Salads

Poultry

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

Ingredient -- Preparation Method -------------------------------salt pepper skinned, boned chicken breast Cooking spray torn prepackaged spinach chopped red bell pepper thinly sliced celery sliced red onion -- separated into rings thinly sliced Red Delicious apple (about 1/2 pound) fat-free honey mustard salad dressing (2 ounces) shredded smoked Gouda or Jarlsberg cheese 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 Categories Amount -------1 2 3 1 2 2 3 1/2 : : 16 Preparation Time :0:00 : Appetizers Poultry

April '97

1/4 1/8

Measure Ingredient -- Preparation Method ------------ -------------------------------(14-ounce) can artichoke hearts -- drained Cooking spray (4-ounce) skinned, boned, chicken breast halves cup minced green onions small garlic cloves -- minced cup plain low-fat yogurt tablespoons light mayonnaise cup grated fresh Parmesan cheese teaspoons Worcestershire sauce drops hot sauce 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 wellblended. 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 Categories Amount -------1/2 1/3 1/8 1/8 1 1 1 2 2 8 2 : :2 Preparation Time :0:00 : August �97 Poultry

Pasta

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

1/3

1/2 1/3 1/4

cup cup cups cup

Ingredient -- Preparation Method -------------------------------skinned, boned chicken breast -- cut into bite-size pieces all-purpose flour salt pepper olive oil Cooking spray broccoli florets sliced yellow squash diagonally sliced carrot garlic cloves -- minced chopped fresh basil cherry tomatoes -- halved no-salt-added chicken broth dry white wine hot cooked linguine (about 4 ounces uncooked pasta) (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 Categories Amount -------1 1 2 2 1 1 1 1 2 1 1 1 1/4 1/2 Heat oil minutes. bring to tortilla 1/4 : :8 Preparation Time :0:00 : Poultry Soups/Stews/Chowders

Sept '97

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

1/2

Ingredient -- Preparation Method -------------------------------olive oil chopped onion garlic cloves -- minced cups shredded cooked chicken breast (about 10 ounces) cup frozen whole-kernel corn cup dry white wine tablespoon chopped seeded jalape�o pepper teaspoon ground cumin teaspoon Worcestershire sauce teaspoon chili powder (14 1/4-ounce) cans no-salt-added chicken broth (14.5-ounce) can diced peeled tomatoes (such as Del Monte Fresh Cut) -- undrained (10 3/4-ounce) can condensed reduced-fat reduced-sodium tomato soup (such as Campbell's Healthy Request) -- undiluted cups crushed unsalted baked tortilla chips (about 16) cup fat-free sour cream in a Dutch oven over medium-high heat. Add onion and garlic; saut� 2 Stir in chicken and next 9 ingredients (chicken through tomato soup); a boil. Reduce heat, and simmer 1 hour. Ladle soup into bowls; top with 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 Categories Amount -------3 1/4 1 1 1/4 1/4 1/8 1 : :8 Preparation Time :0:00 : Appetizers

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------garlic cloves cup plain low-fat yogurt tablespoon fresh lemon juice teaspoon olive oil teaspoon salt teaspoon paprika teaspoon pepper (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 Categories Amount -------1 1 1 1 1/2 1 1/2 1/4 3 1/2 1/8 1 3 : :5 Preparation Time :0:00 : Grains

Sept '97

Measure Ingredient -- Preparation Method ------------ -------------------------------cup uncooked bulgur or cracked wheat cup boiling water cup diced plum tomato cup diagonally sliced green onions cup chopped flat-leaf parsley teaspoons grated lemon rind cup fresh lemon juice tablespoons extra-virgin olive oil teaspoon salt teaspoon hot sauce Dash pepper (15-ounce) can chickpeas (garbanzo beans) -- drained (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 Categories Amount -------1 1 1 1/2 2 1 1 6 : : 14 Preparation Time :0:00 : Appetizers

March '97

Measure Ingredient -- Preparation Method ------------ -------------------------------(14 1/2-ounce) can diced tomatoes -- undrained (10-ounce) can diced tomatoes and green chiles -- undrained teaspoon olive oil cup chopped onion garlic cloves -- minced (8-ounce) package fat-free cream cheese -- softened teaspoon chili powder 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 Amount -------1/2 3 2 2 1 3 2 1 1 1/2 8 2

: August �97 Salads Measure -----------cup tablespoons tablespoons tablespoons tablespoon tablespoons tablespoon pounds cups cups cup cup cup

Fish And Shellfish

1/2 1/2 1/3

Ingredient -- Preparation Method -------------------------------fresh lime juice sugar finely chopped unsalted dry-roasted peanuts fish sauce minced, peeled fresh ginger garlic cloves -- minced finely chopped seeded serrano chile freshly cracked black pepper sea scallops Cooking spray coarsely chopped napa (Chinese) cabbage red bell pepper strips finely chopped fresh basil minced fresh cilantro 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 Categories : :6 Preparation Time :0:00 : April '97 International

Casseroles Main Dish

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

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

Ingredient -- Preparation Method -------------------------------ground turkey chopped onion ground cumin dried oregano

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

teaspoon garlic powder teaspoon salt teaspoon pepper (16-ounce) can fat-free refried beans (4-ounce) cans whole green chiles -- drained and cut lengthwise into cup cup cup teaspoon cups teaspoon large large (4 ounces) preshredded Colby-Jack cheese -- divided frozen whole-kernel corn -- thawed and drained all-purpose flour salt skim milk hot sauce eggs -- lightly beaten 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 1/4inch 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 Categories Amount -------2 2 1 1 1 1/2 1 1 1 6 2 1 1/2 2 1 1 1 1 2 2 2 : : 12 Preparation Time :0:00 : August �97

Casseroles

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

Ingredient -- Preparation Method -------------------------------olive oil chopped onion chopped green bell pepper chopped red bell pepper chili powder dried oregano unsweetened cocoa ground cumin garlic cloves -- minced cups water cups uncooked bulgur or cracked wheat tablespoons minced fresh cilantro (16-ounce) can pinto beans -- drained (15-ounce) can black beans -- drained (14 1/2-ounce) can no-salt-added diced tomatoes -- undrained (14 1/2-ounce) can vegetable broth drained canned chipotle chiles in adobo sauce -- minced cups (8 ounces) shredded reduced-fat Monterey Jack cheese -- divided 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 Categories Amount -------2 1/2 1/4 3 1 2 1 1 1 6 2 1/4 1/2 : :8 Preparation Time :0:00 : Desserts

Jan/ Feb '97

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

1/2

Ingredient -- Preparation Method -------------------------------Cooking Spray sugar sugar all-purpose flour unsweetened cocoa 1% low-fat milk egg yolks mashed ripe banana margarine -- melted dark rum vanilla extract egg whites salt sugar 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 Categories Amount -------40 2 2 1 4 1 1/2 1/2 : :9 Preparation Time :0:00 : August �97 Pie

Desserts

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

Ingredient -- Preparation Method -------------------------------reduced-calorie chocolate wafers sugar stick margarine -- melted egg white Cooking spray vanilla low-fat frozen yogurt chopped pitted sweet cherries semisweet chocolate minichips 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 Categories Amount -------3/4 1/4 1/4 1/8 4 2/3 1 1 2 : : 24 Preparation Time :0:00 : Cookies

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour unsweetened cocoa baking soda salt stick margarine -- softened granulated sugar vanilla extract egg white 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 Categories Amount -------2 4 6 1 : : 10 Preparation Time :0:00 : April '97 Desserts

Cakes

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

3/4 1/8

1/2 2 2 10 2 1/2

Ingredient -- Preparation Method -------------------------------Cooking spray dry breadcrumbs egg yolks sugar -- divided egg whites (at room temperature) salt vanilla extract Dutch process cocoa powdered sugar frozen reduced-calorie whipped topping -- thawed chocolate syrup 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 Categories Amount -------2/3 2 1 1 3 2 1 1/4 3 : : 16 Preparation Time :0:00 : Desserts

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------reduced-calorie chocolate wafer crumbs (about 20 cookies) tablespoons sugar tablespoon stick margarine -- melted tablespoon water Cooking spray ounces semisweet chocolate -- chopped tablespoons skim milk cups sugar (8-ounce) blocks fat-free cream cheese

1 1 4 1

1/4 1/2 1/2

(8-ounce) block 1/3-less-fat cream cheese tablespoon vanilla extract teaspoon salt large egg whites cup Dutch process or unsweetened cocoa cup hot fudge topping 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 Categories Amount : :8 Preparation Time :0:00 : Desserts

Nov/ Dec '97

Measure

Ingredient -- Preparation Method

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

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

-------------------------------Butter-flavored cooking spray tablespoons sugar cups skim milk cup sugar cup Dutch process or unsweetened cocoa tablespoons all-purpose flour teaspoon salt ounce semisweet chocolate large egg yolks large egg whites teaspoon cream of tartar cup sugar (3-ounce) bar premium white chocolate -- chopped tablespoons skim milk 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 Categories Amount -------1/3 1/2 1/2 1 2 1/8 3/4 1/4 : : 24 Preparation Time :0:00 : Cookies

Jan/ Feb '97

Measure -----------cup teaspoon teaspoon ounce large teaspoon cup teaspoon

Ingredient -- Preparation Method -------------------------------slivered almonds -- ground cornstarch ground cinnamon semisweet chocolate (1 square) -- grated egg whites (at room temperature) cream of tartar sifted powdered sugar 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 Categories Amount -------2 2 1/2 1 1 1 3

:8 Preparation Time :0:00 : Desserts

July '97

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

Ingredient -- Preparation Method -------------------------------cherry-vanilla fat-free frozen yogurt chocolate fat-free frozen yogurt sugar cornstarch cranberry juice cocktail pitted sweet cherries 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 Categories : : 12 Preparation Time :0:00 : Desserts

Jan/ Feb '97

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

Measure -----------tablespoons teaspoon cup cup teaspoon cup tablespoons large cup tablespoons teaspoon teaspoon teaspoon large tablespoons teaspoon ounce cup teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------unsweetened cocoa ground cinnamon boiling water plain fat-free yogurt baking soda sugar margarine -- melted egg yolk all-purpose flour shredded sweetened coconut vanilla extract almond extract salt egg white (at room temperature) water margarine semisweet chocolate -- chopped sifted powdered sugar ground cinnamon 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 Categories Amount -------4 1/8 1/4 1 1 1/3 2 : : 16 Preparation Time :0:00 : Desserts

Oct '97

Measure -----------large teaspoon teaspoon cup teaspoon cup ounces

Ingredient -- Preparation Method -------------------------------egg whites (at room temperature) salt cream of tartar sugar vanilla extract pine nuts -- toasted 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 Categories Amount -------3 1/8 1 1/2 1/3 1 1 2 1/4 1/2 1 1/2 1 1 1/2 1/4 1/4 1/2 1 1 3/4 : : 12 Preparation Time :0:00 : Desserts

Sept '97

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

Ingredient -- Preparation Method -------------------------------egg whites cream of tartar sugar -- divided stick margarine -- softened mashed cooked peeled red potato egg all-purpose flour unsweetened cocoa baking powder salt ground cinnamon baking soda ground cloves ground nutmeg 1% low-fat milk vanilla extract Cooking spray sifted unsweetened cocoa 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 Categories Amount -------1/2 1/2 2 2 1 2 2 2 1 1 3 1 1 : :6 Preparation Time :0:00 : Desserts

Jan/ Feb '97

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

1/4

Ingredient -- Preparation Method -------------------------------all-purpose flour 1% low-fat milk sugar vegetable oil egg Cooking spray sugar unsweetened cocoa all-purpose flour 1% low-fat milk egg yolk vanilla extract large egg whites sugar Chocolate Sauce (recipe follows) powdered sugar Orange rind strips (optional) CHOCOLATE SAUCE sugar cornstarch unsweetened cocoa 1% low-fat milk vanilla extract

3 1 2 1

1/2

tablespoons tablespoon tablespoons cup teaspoon

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 Categories Amount : :8 Preparation Time :0:00 : March '97

Salads

Measure

Ingredient -- Preparation Method

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

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

-------------------------------eggplants (about 2 medium) chopped fresh parsley fresh lemon juice paprika ground cumin salt pepper 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 Categories Amount -------1 3/4 1/2 1 6 cup) 2 1 1/2 : : 12 Preparation Time :0:00 : Desserts

Oct '97

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

Ingredient -- Preparation Method -------------------------------sugar -- divided stick margarine -- softened vanilla extract block-style fat-free cream cheese -- softened (about 3/4 eggs all-purpose flour

1 1/2 1/4 2 3

teaspoons teaspoon teaspoons cups

baking powder salt ground cinnamon 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 Categories Amount -------2 1/3 1 1 2 1 1/2 : : 18 Preparation Time :0:00 : Breads

Sept '97

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

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

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

cups cup cup cup tablespoons tablespoon large large tablespoons teaspoons

finely chopped peeled Granny Smith apple low-fat buttermilk 2% low-fat milk light Ricotta cheese vegetable oil vanilla extract egg whites egg Cooking spray sugar 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 Categories Amount -------1 1/4 1/3 1/4 1/4 : :4 Preparation Time :0:00 : Beverages June '97

Desserts

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

Ingredient -- Preparation Method -------------------------------water sugar fresh lemon juice fresh orange juice

Pirouette cookies (optional) Mint sprigs (optional) Combine first 4 ingredients in a saucepan. Bring to a boil, and cook over mediumhigh 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 Categories Amount -------1/2 1/4 1/4 1/4 1/4 1 2 : : 19 Preparation Time :0:00 : March '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------diagonally sliced green onions shredded carrot low-sodium tamari or soy sauce rice vinegar orange juice lemon juice 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 Categories Amount -------1/4 3 2 1 2 1 2 1 1/2 1 1/2 1/2 4 1 : :4 Preparation Time :0:00 : Salads

Sept '97

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

Ingredient -- Preparation Method -------------------------------rice vinegar orange juice light teriyaki sauce dark sesame oil minced peeled fresh ginger garlic clove -- minced cups orange sections cups thinly sliced cucumber cups sliced shiitake mushroom caps (about 1 [3 1/2-ounce] package) cup thinly sliced radishes cups sliced romaine lettuce (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 Categories Amount -------1 1/2 2 1 1 1/2 1/8 2 1 1 : :4 Preparation Time :0:20 : Fish And Shellfish

Oct '97

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

Ingredient -- Preparation Method -------------------------------sea scallops lemon juice chopped fresh parsley grated orange rind salt pepper garlic cloves -- minced olive oil 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 Categories Amount -------1/4 2 1 1 1 1/2 5 24 1 1 1/4

:9 Preparation Time :0:00 : Desserts June '97

International

Measure -----------cup tablespoons (8-ounce) tub (3 1/2-ounce) cups teaspoons cup teaspoon cup

Ingredient -- Preparation Method -------------------------------sugar cognac fat-free cream cheese carton Mascarpone cheese hot water instant espresso coffee granules ladyfingers (2 [3-ounce] packages) orange sections (about 3 oranges) -- chopped unsweetened cocoa 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 Amount -------3 1/2 1/8 1/2 2 8 1 2 1 3 4 1 1/2 1/4

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

Jan/ Feb '97 Ingredient -- Preparation Method -------------------------------egg whites (at room temperature) vanilla extract cream of tartar sugar sifted unsweetened cocoa Pastry Cream (recipe follows) orange sections thinly sliced peeled kiwifruit blueberries currant jelly -- melted unsweetened cocoa (optional) PASTRY CREAM 1% low-fat milk sugar cornstarch egg vanilla extract

1/2

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 Categories Amount -------4 1/2 1 1 1 : :8 Preparation Time :0:00 : Desserts

Oct '97

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

Ingredient -- Preparation Method -------------------------------firm ripe bananas (about 1 pound) crispy wheat cereal squares -- crushed smooth peanut butter honey 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 Amount -------2 10 2

: April '97 Measure -----------cups tablespoons cup cups cup teaspoon teaspoon cup cup teaspoon

Cakes

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

1

Ingredient -- Preparation Method -------------------------------Cooking spray sugar light butter -- softened egg substitute all-purpose flour unsweetened cocoa baking soda salt low-fat sour cream boiling water vanilla extract Chocolate Frosting

1 3 3 3 1 1/4

CHOCOLATE FROSTING (4-ounce) tub light cream cheese -- softened tablespoons skim milk (1-ounce) squares semisweet chocolate -- melted cups sifted powdered sugar cup unsweetened cocoa 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 Categories Amount -------1/2 1 1/2 2 1/3 2 1 3/4 1/8 1/8 1/8 1 1/4 : :4 Preparation Time :0:00 : Fish And Shellfish

Jan/ Feb '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour sea scallops margarine finely chopped onion minced shallots garlic clove -- minced dry white wine salt dried thyme ground white pepper bay leaf 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 Categories Amount -------1 2 2 2 2 1 1/4 1/4 1/4 1/4 1/4 : : 12 Preparation Time :0:00 : April '97

Beef

Measure -----------(18-ounce) tablespoons tablespoons tablespoons teaspoons cup cup cup cup cup tablespoon tablespoon teaspoon teaspoon slices slices

1 1 1 1 1 24 12

Ingredient -- Preparation Method -------------------------------beef tenderloin steak coarsely chopped green onions mirin (sweet rice wine) low-sodium soy sauce chopped peeled fresh ginger garlic clove -- minced ground coriander coarsely ground pepper Cooking spray chopped fresh parsley chopped fresh basil minced fresh cilantro balsamic vinegar extra-virgin olive oil low-sodium soy sauce coarsely ground pepper garlic clove -- minced (1/4-inch-thick) plum tomato (1-inch-thick) diagonally cut Italian bread (about 1 ounce) -- toasted Miso Mustard Sauce MISO MUSTARD SAUCE plain fat-free yogurt miso (soybean paste) wasabi powder (dried Japanese horseradish) Dijon mustard

1 1 1

1/4

cup cup tablespoon tablespoon

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 CorianderRubbed 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 Categories Amount -------2 : : 12 Preparation Time :0:00 : April '97

Side Dish

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

Ingredient -- Preparation Method -------------------------------hard-cooked large eggs McPherson Corn Bread (below)

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

(12-ounce) can refrigerated fluffy buttermilk biscuits teaspoons rubbed sage teaspoon pepper cups low-salt chicken broth cup chopped celery cup chopped onion large egg whites -- lightly beaten Cooking spray cup cup tablespoon teaspoon cups large MCPHERSON CORN BREAD yellow cornmeal all-purpose flour baking powder salt skim milk egg whites -- lightly beaten Cooking spray

1 1 1 1/2 1 1/4 2

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 Categories Amount -------1 1/2 2 1 3/4 3/4 2/3 2/3 1/2 1/4 1 1 1 : :8 Preparation Time :0:00 : Grains Salads

June '97

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

1/2

Ingredient -- Preparation Method -------------------------------uncooked wild rice blend (such as Lundberg Farms) fresh corn kernels (about 4 ears) finely chopped celery shredded carrot dried cranberries or Craisins (about 3-ounces) sunflower seeds -- toasted OR unsalted pumpkinseed kernels -- toasted finely chopped red onion raspberry vinegar olive oil low-sodium soy sauce grated orange peel 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 Categories Amount -------1 2 1 : :4 : Beef Preparation Time :0:00 March '97

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

Measure Ingredient -- Preparation Method ------------ -------------------------------(10-ounce) can refrigerated pizza crust dough Cooking spray ounces thinly sliced lean deli corned beef (10-ounce) bag angel hair slaw teaspoon salt teaspoon pepper cup fat-free traditional pasta sauce cup (2-ounces) finely shredded part-skim Mozzarella 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 Categories Amount -------5 2 1/2 1 1/2 1/2 1/4 1 4 2 2

: :8 Preparation Time :0:00 : April '97

Desserts

Measure Ingredient -- Preparation Method ------------ -------------------------------cups cooked egg noodles cups 1% low-fat cottage cheese cup packed brown sugar teaspoon salt teaspoon ground cinnamon teaspoon vanilla extract teaspoon pepper (8-ounce) carton vanilla low-fat yogurt ounces Neufch�tel cheese -- cut into small pieces large egg whites -- lightly beaten large eggs -- lightly beaten Cooking spray

Preheat oven to 375�. Combine first 11 ingredients in a large bowl. Pour noodle mixture into a 13 � 9inch 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 Amount -------2 2 1 1 1 1 1 1 4 2 1 2 2 1/2 1/2

: Nov/ Dec '97 Measure -----------teaspoons cups cup cup cup cup teaspoon cup cups

Soups/Stews/Chowders

Ingredient -- Preparation Method -------------------------------olive oil chopped green cabbage chopped onion sliced carrot (1/2-inch-thick) sliced celery diced red potato caraway seeds water Fresh Vegetable Broth -- (see recipe) OR (14 1/2-ounce) cans vegetable broth cup drained canned chickpeas (garbanzo beans) tablespoons minced fresh parsley teaspoons chopped fresh dill OR teaspoon dried dill 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 Categories Amount -------: : 12 Preparation Time :0:00 : Nov/ Dec '97 Vegetables

Soups/Stews/Chowders

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

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

3 2 2 2 1 12 4 3 1 1 1 1 5 1

cups cups cups cups cup

quarts teaspoon

chopped onion chopped carrot chopped celery chopped parsnip chopped leek black peppercorns unpeeled garlic cloves bay leaves basil sprig thyme sprig rosemary sprig parsley sprig cold water 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 Categories Amount -------1/3 1/4 2 1 1/2 1/4 : :7 Preparation Time :0:00 : July '97

Salads

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

Ingredient -- Preparation Method -------------------------------uncooked couscous red wine vinegar olive oil Dijon mustard dried parsley flakes salt

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

teaspoon pepper teaspoon sugar teaspoon garlic powder cups chopped green bell pepper cups chopped peeled cucumber cup chopped onion cup raisins (11-ounce) can extra-sweet whole-kernel corn -- drained (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 Categories Amount -------2 1/2 1 4 1 1 1/2 : : 12 Preparation Time :0:00 : April '97 Vegetarian

Pasta

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

Ingredient -- Preparation Method -------------------------------water uncooked couscous olive oil -- divided minced red onion minced red bell pepper minced green bell pepper

2 1 2

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

garlic cloves -- minced (4-ounce) package crumbled Feta cheese cup all-purpose flour cup egg substitute tablespoons minced fresh parsley teaspoon salt 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 Categories Amount -------2 3/4 1 3 3/4 3 8 : :2 Preparation Time :0:00 : Fish And Shellfish

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------low-salt chicken broth water olive oil finely chopped onion uncooked Arborio or other short-grain rice dry white wine lump crabmeat -- drained and shell pieces removed

3 2 1/2

tablespoons teaspoon tablespoons

minced fresh parsley dried basil 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 Categories Amount -------1 1/3 2 1 1 3 3 1 1 1 : :4 Preparation Time :0:00 : Fish And Shellfish

Oct '97

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

1/8

Ingredient -- Preparation Method -------------------------------chopped peeled mango chopped red bell pepper chopped fresh cilantro balsamic vinegar OR tablespoon white wine vinegar tablespoons grated fresh Romano cheese -- divided OR tablespoons grated fresh Parmesan cheese -- divided teaspoon dried oregano teaspoon Dijon mustard teaspoon pepper (15-ounce) carton fat-free Ricotta cheese

1 1 4

(14-ounce) can quartered artichoke hearts -- drained (6-ounce) can lump crabmeat -- drained 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 Categories Amount -------8 1 1/2 1/4 1 1/2 1 1 : :8 Preparation Time :0:00 : Appetizers Sept '97

Fish And Shellfish

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

1/2

Ingredient -- Preparation Method -------------------------------portobello mushrooms (4-inch) (8-ounce) block fat-free cream cheese -- softened cup finely chopped green onions cup light mayonnaise teaspoon lemon juice teaspoon Old Bay seasoning Dash ground red pepper pound crabmeat -- shell pieces removed cup quartered cherry tomatoes (about 12) cup (2 ounces) shredded reduced-fat, reduced-sodium Swiss cheese (such as

1/2

cup

Alpine Lace) 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 Categories Amount -------1 1/2 1 3/4 1 1/4 3/4 1 2 1/2 1/2 1/2 1 1/2 1 1/2 1 : : 10 Preparation Time :0:00 : Breads

March '97

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

Ingredient -- Preparation Method -------------------------------vegetable oil -- divided finely chopped onion dried cranberries yellow cornmeal all-purpose flour sugar baking powder baking soda salt low-fat buttermilk margarine -- melted 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 Serving Size Categories Amount -------8 4 3 :Katherine B. Holden, Murfreesboro, Tenn. : 20 Preparation Time :0:00 : Desserts Nov/ Dec '97 Ingredient -- Preparation Method -------------------------------water fresh cranberries sugar

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

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 Categories Amount -------3/4 1 2/3 3/4 3/4 1 1 2 11 1/2 : : 12 Preparation Time :0:00 : Nov/ Dec '97

Vegetables

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

1/4

Ingredient -- Preparation Method -------------------------------water -- divided chopped dried apricots (about 8 ounces) dried cranberries (about 3 ounces) OR cup sweetened dried cranberries (such as Craisins) (12-ounce) can apricot nectar teaspoon grated orange rind cup orange juice tablespoons stick margarine -- melted cups (1/4-inch-thick) sliced peeled sweet potato (about 4 pounds) Cooking spray 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 Categories Amount -------1 2 1 1/8 1/3 4 1 1/2 1 1/2 7 1/2 1 1/2 1/2 4 1/2 : :8 Preparation Time :0:00 : Desserts

Sept '97

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

Ingredient -- Preparation Method -------------------------------sugar all-purpose flour grated orange rind ground cinnamon water diced Golden Delicious apple fresh or frozen cranberries all-purpose flour -- divided ice water sugar salt 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 Categories Amount -------2 1/2 1 1/2 1 1 1 : : 18 Preparation Time :0:00 : Breads

Sept '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour fresh or frozen cranberries granulated sugar baking powder baking soda

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

teaspoon cup cup tablespoon cup tablespoon tablespoons tablespoon large large tablespoons

salt 2% low-fat milk light Ricotta cheese grated orange rind orange juice grated lemon rind vegetable oil vanilla extract egg whites egg Cooking spray 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 Categories Amount -------1/2 1 : : 28 Preparation Time :0:00 : Oct '97

Sauces/Condiments/Marinades

Measure Ingredient -- Preparation Method ------------ -------------------------------cup water (12-ounce) bag fresh or frozen cranberries

1/2 6 1/2 1/2

cup tablespoons teaspoon teaspoon

maple syrup brown sugar ground cinnamon 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 Categories Amount -------3 2 1/4 1 1 3 : :6 Preparation Time :0:00 : Desserts

Jan/ Feb '97

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

Ingredient -- Preparation Method -------------------------------pears (about 2 pounds) cranberry juice cocktail firmly packed brown sugar whole cloves (3-inch) cinnamon stick 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 Categories Amount -------2 1 3 1 : :8 Preparation Time :0:00 : Nov/ Dec '97

Sauces/Condiments/Marinades

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

1/2

Ingredient -- Preparation Method -------------------------------Rind of one medium orange cups port or other sweet red wine bay leaf whole cloves cup sugar (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 Categories Amount -------2 1/2 1/4 1/4 1/8 2 2 12 1 1/4 1/2 : :6 Preparation Time :0:00 : Fish And Shellfish

March '97

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

Ingredient -- Preparation Method -------------------------------B�chamel Sauce (see recipe) cod fillets Cooking spray minced shallots dry white wine salt pepper sliced mushrooms bottled clam juice fresh lemon juice shrimp -- peeled and deveined (about 1/2 pound) dry breadcrumbs 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 Categories Amount -------2 1/2 8 1 1 2 1/4 1/4 1/8 : :9 Preparation Time :0:00 : March '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------1% low-fat milk black peppercorns (1/2-inch-thick) onion bay leaf stick margarine all-purpose flour salt ground white pepper 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 Categories Amount -------1 1 1 1/2 2 1 1/2 1/2 1 1/2 1/2 1 : :4 Preparation Time :0:00 : Fish And Shellfish

Jan/ Feb '97

Measure Ingredient -- Preparation Method ------------ -------------------------------tablespoon margarine cup sliced green onions pounds bay scallops tablespoons all-purpose flour teaspoon dried basil teaspoon salt teaspoon dried thyme Dash to 1/4 teaspoon ground red pepper cups frozen whole-kernel corn -- thawed cup whole milk (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 Categories Amount -------1 2/3 1/4 1/2 1/4 1/4 1/4

: :6 Preparation Time :0:00 : Nov/ Dec '97

Vegetables

1 2

Measure Ingredient -- Preparation Method ------------ -------------------------------(10-ounce) bag fresh spinach Cooking spray cup chopped onion cup tub-style light cream cheese teaspoon dried oregano teaspoon salt teaspoon pepper cup (1/4-inch-thick) sliced tomato cup dry breadcrumbs 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 Amount -------2 5 2 2/3 1/2 1/2 2 3 1/2 1/8

: Nov/ Dec '97 Measure -----------cups cups tablespoons cup cup cup tablespoons teaspoon teaspoon

Vegetables

Ingredient -- Preparation Method -------------------------------(1-inch) cubed French bread (about 3 [1-ounce] slices) cauliflower florets reduced-calorie margarine -- divided Olive oil-flavored cooking spray chopped onion chopped green bell pepper chopped red bell pepper garlic cloves -- minced water salt 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 Categories Amount -------2 1 1 3 2 3 4 2 1 1 1 1/4 3/4 1/2

: :4 Preparation Time :0:00 : Nov/ Dec '97 Soups/Stews/Chowders

Pasta

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

Ingredient -- Preparation Method -------------------------------olive oil chopped onion chopped carrot garlic cloves -- minced cups water thyme sprigs cups Fresh Vegetable Broth (see recipe) OR (14 1/2-ounce) cans vegetable broth (16-ounce) package frozen baby lima beans cup chopped fresh basil tablespoon lemon juice teaspoon lemon pepper cup uncooked orecchiette pasta ("little ears" pasta) 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 Categories : : 12 Preparation Time :0:00 : Nov/ Dec '97 Vegetables

Soups/Stews/Chowders

Amount -------3 2 2 2 1 12 4 3 1 1 1 1 5 1

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

quarts teaspoon

Ingredient -- Preparation Method -------------------------------chopped onion chopped carrot chopped celery chopped parsnip chopped leek black peppercorns unpeeled garlic cloves bay leaves basil sprig thyme sprig rosemary sprig parsley sprig cold water 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 Categories Amount -------2 4 1/2 3 1/2 : :4 Preparation Time :0:00 : Sept '97

Soups/Stews/Chowders

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

Ingredient -- Preparation Method -------------------------------bacon slices chopped cremini mushrooms chopped shallots cubed Yukon Gold or baking potato

1 2 2 1/2 1/4

(14 1/2-ounce) can fat-free chicken broth -- divided cups 1% low-fat milk tablespoons sherry teaspoon salt 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 minutes or until potato is very tender. processor; process until smooth. Return sherry, salt, and pepper; cook over low heated. Ladle soup into bowls; top with 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 Categories Amount -------2 1 3/4 1/2 1/4 3 3 1 1/4 3 1 1/2 : :5 Preparation Time :0:00 : Oct '97 boil. Cover, reduce heat, and simmer 12 Transfer potato mixture to a food to pan. Add milk, mushroom mixture, heat 10 minutes or until thoroughly crumbled bacon.

Soups/Stews/Chowders

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoons stick margarine cup chopped onion teaspoon dried rubbed sage teaspoon curry powder teaspoon ground nutmeg tablespoons all-purpose flour (10 1/2-ounce) cans low-salt chicken broth tablespoon tomato paste teaspoon salt cups cubed peeled fresh pumpkin (about 1 pound) cup chopped peeled McIntosh or other sweet cooking apple 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 Categories Amount -------1 1 7 2 1/4 1/8 1 1/2 1/2 1/2 1/3 1 1/4 : :4 Preparation Time :0:00 : July '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------olive oil -- divided chopped onion finely chopped zucchini (about 2 pounds) garlic cloves -- minced salt pepper cooked Arborio or other short-grain rice (about 1/2 cup uncooked rice) chopped fresh parsley egg substitute crumbled Feta cheese fresh thyme OR dried thyme

1/4

cup

Cooking spray 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 Categories Amount -------1 1/4 1 1/2 1 1 2 3 1/2 3 1/2 2 3 1/2 : :6 Preparation Time :0:00 : March '97 Ingredient -- Preparation Method -------------------------------all-purpose flour skim milk margarine -- melted egg Cooking spray B�chamel Sauce (see recipe) margarine sliced mushrooms sliced shiitake mushroom caps (about 8 ounces) minced shallots dry sherry garlic cloves -- minced

Measure -----------cups cups tablespoon large teaspoons cups cups cup tablespoons

1/4 1 3

cup tablespoon tablespoons

chopped fresh parsley OR dried parsley 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 Categories Amount -------2 1/2 8 1 1 2 1/4 1/4 1/8

:9 Preparation Time :0:00 : March '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------1% low-fat milk black peppercorns (1/2-inch-thick) onion bay leaf stick margarine all-purpose flour salt ground white pepper 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 Categories Amount -------1/2 : :4 Preparation Time :0:00 : Oct '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------Italian-seasoned breadcrumbs

3 3 2 1/4

tablespoons teaspoon cups

grated Parmesan cheese pepper thinly sliced zucchini (about 1 pound) 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 Categories Amount -------1 1 1 1 1/4 1 1/4 1 2 1 1/2 1/4 36 : : 36 Preparation Time :0:00 : Appetizers

Nov/ Dec '97

Measure -----------large large large large cup teaspoon teaspoon large tablespoons tablespoon teaspoon teaspoon slices

Ingredient -- Preparation Method -------------------------------eggplant (about 1 1/4 pounds) green bell pepper (about 1/2 pound) red bell pepper (about 1/2 pound) yellow bell pepper (about 1/2 pound) pine nuts -- toasted olive oil ground red pepper garlic clove -- minced balsamic vinegar capers sugar salt (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 Categories Amount -------2 1/4 1 1/4 1/2 1/4 2 1 1 1/2 1/4 : :5 Preparation Time :0:00 : May '97

Salads

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

Ingredient -- Preparation Method -------------------------------shelled green peas diced cucumber thinly sliced radishes thinly sliced green onions rice vinegar olive oil honey coarsely ground pepper 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 Categories Amount -------1 1/4 1/4 1 1/2 1 1/4 1/4 1 1/4 : :4 Preparation Time :0:00 : Fish And Shellfish

June '97

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoon vegetable oil teaspoon mustard seeds teaspoon cumin seeds cups blackberries Dash ground turmeric Dash salt cups (6 ounces) lump crabmeat -- shell pieces removed cup (2 ounces) goat cheese teaspoon chopped fennel fronds (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 Categories : : 24 Preparation Time :0:00 : June '97

Vegetables

Amount Measure -------- -----------4 large into 6 spears 2 teaspoons 3 large 1 1 cup 1 cup 1/4 cup

Ingredient -- Preparation Method -------------------------------pickling cucumbers (about 1 pound) -- each cut lengthwise salt dill sprigs garlic clove -- halved white vinegar water 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 Categories Amount -------2 2 3/4 1/2 2 1 1/2 1 1/2 1/8 1/3 1/3 : :5 Preparation Time :0:00 : June '97 Vegetables

Soups/Stews/Chowders

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

Ingredient -- Preparation Method -------------------------------margarine cubed peeled cucumber thinly sliced leek diced celery low-salt chicken broth diced peeled baking potato water salt pepper diced cucumber 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 Categories Amount -------3/4 6 1 1/2 1/3 1 2 1 : :4 Preparation Time :0:00 : Beverages

June '97

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

Ingredient -- Preparation Method -------------------------------water brown sugar diced peeled cucumber fresh lemon juice minced peeled fresh ginger sparkling water -- chilled 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 Categories Amount -------2 1/3 3 1 2 2 1 1 4 4 4 : :4 Preparation Time :0:00 : Beans Vegetables

June '97

1/4 1/8

Measure Ingredient -- Preparation Method ------------ -------------------------------cups diced peeled cucumber cup finely chopped red onion tablespoons finely chopped fresh basil (19-ounce) can cannellini beans or other white beans tablespoons tarragon vinegar OR tablespoons white wine vinegar tablespoon extra-virgin olive oil teaspoon salt teaspoon pepper garlic clove -- crushed large tomatoes (about 2 pounds) lettuce leaves 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 Categories Amount -------2 1 1 2 1

: :4 Preparation Time :0:00 : April '97 Pork

Main Dish

Measure -----------tablespoons teaspoon teaspoon teaspoons Dash (1-pound)

Ingredient -- Preparation Method -------------------------------dark brown sugar ground cumin coarsely ground pepper cider vinegar salt 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 DriedApricot 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 Categories Amount : : 10 Preparation Time :0:00 : Appetizers Fruit

April '97

Measure

Ingredient -- Preparation Method

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

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

-------------------------------water -- divided coarsely chopped dried apricot coarsely chopped onion cider vinegar raisins pumpkin-pie spice dry mustard crushed red pepper 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 Categories Amount -------3 1 3 1 1 1/4 1/8 : :6 Preparation Time :0:00 : August �97

Salads

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

Ingredient -- Preparation Method -------------------------------coarsely shredded carrot ground cumin fresh lemon juice extra-virgin olive oil water salt pepper

2 1/4 cup

garlic cloves -- crushed 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 Categories Amount -------2 1 1/2 1 2 18 2 1/3 1/4 2 1/2 1/4 2 : :5 Preparation Time :0:00 : May '97

Measure Ingredient -- Preparation Method ------------ -------------------------------(3/4-ounce) slices French bread -- cut into 3/4-inch cubes small garlic clove -- crushed pound dried navy beans bay leaf cups water cups chopped curly endive (about 1 1/2 pounds) cups diced seeded tomato cup minced fresh basil garlic cloves -- minced teaspoon salt teaspoon pepper 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 Categories Amount -------1/3 1/3 1/3 3/4 1/4 1/4 3/4 1/4 : : 24 Preparation Time :0:00 : Appetizers

June '97

2

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

Ingredient -- Preparation Method -------------------------------plain fat-free yogurt fat-free sour cream light mayonnaise curry powder ground cumin salt ground red pepper diced peeled cucumber finely chopped radishes 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 Categories Amount -------1 1/2 1 1/2 1/2 2 1 1 1/8 2 3/4 1 3 1/2 3 1/2 1/2 2 : :6 Preparation Time :0:00 : Lamb Soups/Stews/Chowders

Oct '97

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

Ingredient -- Preparation Method -------------------------------lean boned leg of lamb olive oil chopped onion chopped celery garlic cloves -- minced tablespoon curry powder teaspoon ground cumin teaspoon ground red pepper cups low-salt chicken broth cup lentils (28-ounce) can crushed tomatoes -- undrained cups chopped collards (about 1/4 pound) OR cups chopped spinach (about 1/4 pound) cup diced carrot 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 Categories Amount -------2 1 1 1/4 7 3/4 2 2 1/2 1 : :7 Preparation Time :0:00 : April '97

Soups/Stews/Chowders

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoons olive oil cup chopped onion teaspoons curry powder cups water cup lentils tablespoons chopped fresh basil tablespoons balsamic vinegar teaspoon salt (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 Categories Amount -------1 1/2 1/4 1 1/2 1 2/3 1 1/4 2 3/4 1/2 1/4 : :2 Preparation Time :0:00 : Oct '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------olive oil chopped green onions garlic clove -- minced uncooked long-grain rice water diced peeled sweet potato cubed peeled Granny Smith apple frozen green peas currants curry powder ground cumin 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 Categories Amount -------1 1 1/4 2 2 1 1/2 1/2 1 1 1 1/2 1 1/2 1/8 6 1/4 1/4 : :6 Preparation Time :0:00 : Sept '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------diagonally sliced carrot cubed peeled baking potato (about 1/2 pound) cauliflower florets diagonally sliced (1-inch) green beans vegetable oil coarsely chopped onion grated peeled fresh ginger garlic clove -- minced curry powder no-salt-added chicken broth plain low-fat yogurt salt pepper hot cooked rice chopped unsalted cashews 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 Categories Amount -------1/2 1/2 3/4 : : 12 Preparation Time :0:00 : Desserts

Nov/ Dec '97

Measure -----------cup cup cup tablespoon tablespoons cup teaspoon ounces ounces tablespoons large cup large teaspoon cup tablespoon cup

1 2

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

Ingredient -- Preparation Method -------------------------------Cooking spray granulated sugar packed dark brown sugar water instant espresso OR instant coffee granules Dutch process or unsweetened cocoa salt semisweet chocolate -- chopped unsweetened chocolate -- chopped Kahl�a (coffee-flavored liqueur) egg yolks sifted cake flour (such as Swan's Down) egg whites (at room temperature) cream of tartar granulated sugar powdered sugar 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 Categories Amount -------3/4 1/2 1/2 1 1/2 3 2 1 2 3/4 1 1 1/2 : : 16 Preparation Time :0:00 : Breads

Nov/ Dec '97

Measure -----------cup cup cup cup cup tablespoons large large cups cup tablespoon teaspoons

Ingredient -- Preparation Method -------------------------------hot water pitted dates -- chopped golden raisins shredded carrot coarsely chopped walnuts vegetable oil eggs egg white all-purpose flour sugar baking powder 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 Categories Amount -------2/3 1/3 1/4 1/2 12 1 2 1 1/2 1 : :8 Preparation Time :0:00 : Desserts

Jan/ Feb '97

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

Ingredient -- Preparation Method -------------------------------sifted cake flour unsweetened cocoa sugar ground cinnamon egg whites cream of tartar warm water vanilla extract salt 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 Categories Amount -------1 1/4 1 3/4 2 1/4 1/4 1 6 1 1 1 1/2 1 : : 12 Preparation Time :0:00 : Desserts

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour -- divided ice water vanilla extract -- divided Dutch process or unsweetened cocoa -- divided sugar salt vegetable shortening Cooking spray (14-ounce) can fat-free sweetened condensed milk ounces 1/3-less-fat cream cheese (about 2/3 cup) -- softened large egg large egg white cups frozen reduced-calorie whipped topping -- thawed 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 heavyduty 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, round removable-bottom tart pan coated with cooking spray. Remove of plastic wrap. Fold edges under; flute. Pierce bottom and sides fork; bake at 350� for 4 minutes. Cool on a wire rack. Place tart sheet; set aside. into a 10-inch remaining sheet of dough with a pan on a baking

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 Categories Amount -------1 1 1 1/3 1/3 1 1/4 1 1/8 1 : : 10 Preparation Time :0:00 : Appetizers Fruit

April '97

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

Ingredient -- Preparation Method -------------------------------water -- divided coarsely chopped dried apricot coarsely chopped onion cider vinegar raisins pumpkin-pie spice dry mustard crushed red pepper 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 Categories Amount -------2 1/4 3/4 1/4 2 2 1 1/2 1/2 1/4 1 1 1/3 2 2 : : 16 Preparation Time :0:00 : Breads

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar cornmeal baking soda ground cinnamon ground ginger ground allspice salt ground nutmeg dried cranberries low-fat buttermilk light molasses vegetable oil 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 Categories Amount -------1 1/2 1 1/4 1/2 1/2 2 1 1/2 1/4 1/4 : : 16 Preparation Time :0:00 : Appetizers

Oct '97

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

1 16

Ingredient -- Preparation Method -------------------------------reduced-calorie margarine chopped onion duck liver (reserved from a 4-pound duckling) port or other sweet red wine coarsely chopped cooked duck meat (reserved from a 4-pound roasted duckling) fat-free sour cream fresh thyme leaves salt ground allspice pepper chopped pistachios 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 Categories Amount -------4 3 1/2 1 1 1/4 1 1 1/3 1/4 1/8 7 : :7 Preparation Time :0:00 : May '97 Salads

Poultry

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

Ingredient -- Preparation Method -------------------------------Cooking spray skinned, boned duck breast halves cooked wild rice (about 1 cup uncooked) sliced green onions seedless green grapes -- halved chopped pecans -- toasted grated orange rind fresh orange juice sherry vinegar salt pepper 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 Categories Amount -------1 1/2 2 1/2 1/8 1/8 : :4 Preparation Time :0:00 : Sept '97

Vegetables

Measure Ingredient -- Preparation Method ------------ -------------------------------(8-ounce) package button mushrooms cup minced onion Butter-flavored cooking spray teaspoons minced shallots teaspoon salt teaspoon pepper 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 (dookSEHL) 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 Categories Amount -------: : 18 Preparation Time :0:00 : Desserts

Nov/ Dec '97

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

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

cups cups cup cup cup cup teaspoon teaspoon teaspoons teaspoon large

Ingredient -- Preparation Method -------------------------------Chocolate-Cream Cheese Frosting (recipe follows) Cooking spray all-purpose flour skim milk granulated sugar packed dark brown sugar Dutch process or unsweetened cocoa vegetable shortening baking powder baking soda vanilla extract salt eggs

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

CHOCOLATE-CREAM FROSTING (8-ounce) block 1/3-less-fat cream cheese tablespoons stick margarine -- softened tablespoons skim milk cups sifted powdered sugar cup Dutch process or unsweetened cocoa teaspoon salt 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 Categories Amount -------6 2 1 1/2 1 : : 48 Preparation Time :0:00 : April '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------thinly sliced cucumber thinly sliced onion white vinegar sugar

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

teaspoon teaspoon teaspoon teaspoon

salt mustard seeds celery seeds 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 Categories Amount -------1 1/2 1/2 1/4 1 1 1 2 1/2 10 15 : :5 Preparation Time :0:00 : Sandwiches

Sept '97

Measure Ingredient -- Preparation Method ------------ -------------------------------pound firm tofu -- drained cup diced celery cup diced red onion cup shredded carrot tablespoon miso (soybean paste) teaspoon ground turmeric teaspoon curry powder teaspoons Dijon mustard teaspoon salt (1-ounce) slices pumpernickel bread slices (1/8-inch-thick) cucumber

5 10

slices

Bibb lettuce leaves (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 Categories : :4 Preparation Time :0:00 : April '97 Vegetables

Pasta Vegetarian

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

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

Ingredient -- Preparation Method -------------------------------shredded part-skim Mozzarella cheese (2 ounces) -- divided cup fresh basil leaves cup fresh parsley leaves cup spinach leaves cup pine nuts -- toasted cup grated fresh Parmesan cheese cup tub-style fat-free cream cheese teaspoon salt (15-ounce) container fat-free Ricotta cheese garlic cloves (1 1/2-pound) eggplant -- cut lengthwise into 20 (1/8-inch-thick) cups Cooking spray 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 Categories Amount -------3 1 3 2 : :4 Preparation Time :0:00 : July '97

Vegetables

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

1/4 1/4

pounds teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------eggplants Cooking spray olive oil garlic cloves -- minced tomatoes -- quartered (about 4 medium) sugar salt

2 2 1/2 1/2 1/4

tablespoons teaspoons teaspoon cup cup

chopped fresh basil OR dried basil coarsely ground pepper (2 ounces) finely grated fresh Parmesan cheese 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 seconds. slightly in basil or until in a large nonstick skillet over medium heat. Add garlic, and saut� 30 Add tomatoes, sugar, and salt. Cook, uncovered, 30 minutes or until thick, stirring frequently (mixture will have a pasty consistency). Stir and pepper. Spoon tomato mixture into a food processor; process 1 minute 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 Categories Amount -------1 3/4 3/4 1 1/2 1/4 1/4 1 4 1

: :4 Preparation Time :0:00 : Nov/ Dec '97 Ingredient -- Preparation Method -------------------------------olive oil chopped red bell pepper chopped green bell pepper garlic clove -- minced dried thyme salt ground red pepper (1/4 to 1/2 teaspoon) can diced tomatoes -- undrained eggs -- lightly beaten chopped fresh parsley (optional)

Measure -----------teaspoon cup cup teaspoon teaspoon teaspoon (14.5-ounce) large tablespoon

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 Categories Amount -------4 3/4 2 : :4 : Game Preparation Time :0:00

June '97

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

Ingredient -- Preparation Method -------------------------------emu fillets dry red wine rosemary sprigs

2 2 2

1/2 1/4

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

cup cup tablespoons cup tablespoons cup tablespoon cups

thyme sprigs basil sprigs water chopped dried quandongs (or dried peaches) sugar port or other sweet red wine red wine vinegar beef consomm� minced seeded serrano chile Cooking spray 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 Categories : : 16 : Beef Preparation Time :0:00

Nov/ Dec '97

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

Measure -----------whole cups teaspoons teaspoon large (4-pound) teaspoon tablespoon

Ingredient -- Preparation Method -------------------------------garlic heads fat-free beef broth -- divided dried marjoram -- divided salt -- divided garlic cloves -- peeled shallots -- peeled lean eye-of-round roast pepper 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-inchdeep 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 Serving Size Categories Amount -------1 1 1 1 1/2 1/4 1 6 1 1/3 1 1/2 2 1 1 :Louis F. deLaunay, Grapevine, Texas :4 Preparation Time :0:00 : August �97 Poultry Salads

Measure -----------tablespoon teaspoon teaspoon teaspoon teaspoon teaspoon pound

Ingredient -- Preparation Method -------------------------------olive oil ground cumin paprika chili powder salt black pepper skinned, boned chicken breast -- cut into thin strips Cooking spray cups shredded romaine lettuce cups thinly sliced green bell pepper rings cup sliced red onion -- separated into rings cup (2 ounces) shredded reduced-fat Monterey Jack cheese tablespoons sliced ripe olives (15-ounce) can pinto beans -- rinsed and drained medium tomato -- cut into 8 wedges Creamy Cilantro-Lime Sauce cup cup cup tablespoons tablespoons tablespoon large CREAMY CILANTRO-LIME SAUCE fat-free sour cream light mayonnaise skim milk lime juice chopped fresh cilantro balsamic vinegar garlic cloves -- minced

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

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 Categories Amount -------3 1 2 1 1 2/3 2 1/4 2 1/4 1/8 2 1/4 : :4 Preparation Time :0:00 : May '97 Salads

Pasta

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

Ingredient -- Preparation Method -------------------------------cooked quinoa chopped fennel bulb minced shallots grated lemon rind grated orange rind fresh orange juice fresh lemon juice chopped fresh basil olive oil salt pepper orange sections 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 Categories Amount -------1 1 1/4 2 1 : :8 Preparation Time :0:00 : Breads

June '97

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

Ingredient -- Preparation Method -------------------------------extra-virgin olive oil fennel seeds coarsely ground pepper garlic cloves -- minced (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 Categories Amount -------2 2 1 2 2 1 1/4 2 2 1 1/2 : :4 Preparation Time :0:00 : Oct '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------torn spinach leaves fresh parsley leaves fresh oregano leaves grated fresh Parmesan cheese sliced almonds -- toasted lemon juice salt garlic cloves -- peeled olive oil 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 2inch 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 Categories Amount -------6 2 3 1 1 1 1/4 1/2

: :6 Preparation Time :0:00 : July '97

Soups/Stews/Chowders

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

1/2

Ingredient -- Preparation Method -------------------------------cubed peeled cantaloupe (about 1 1/2 pounds) cups sliced seeded peeled cucumber cup honey teaspoon grated lime rind tablespoons fresh lime juice teaspoon minced seeded jalape�o pepper teaspoon ground cumin teaspoon salt (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 Categories Amount -------2 2 2 : :5 Preparation Time :0:00 : July '97

Sauces/Condiments/Marinades

Measure -----------tablespoons tablespoons teaspoons

Ingredient -- Preparation Method -------------------------------cracked black pepper grated Parmesan cheese dried basil

2 2

1/4 1/4

teaspoons teaspoons teaspoon teaspoon

dried rosemary dried thyme garlic powder 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 Categories Amount -------1 2 3 1 1/2 1 1/2 1 1 1 3 1 2 1 1 4 1 1 1/2 1/2 1/4 1/4 2 : : 10 Preparation Time :0:00 : March '97 Ingredient -- Preparation Method -------------------------------dried black beans olive oil chopped carrot chopped leek chopped onion chopped red bell pepper finely chopped mushrooms chopped celery canned vegetable broth -- divided hot chili powder ground cumin ground coriander ground cinnamon garlic cloves -- minced uncooked medium-grain rice uncooked lentils uncooked pearl barley raisins salt pepper chopped tomato

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

10 2/3 2/3 1 1/4 cup cup cups

(10-inch) flour tortillas (about 2 1/2 ounces) shredded smoked Gouda Shredded leaf lettuce fat-free sour cream 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 Categories : :9 Preparation Time :0:00 : April '97 Vegetables

Pasta Vegetarian

Amount -------12 2

Measure -----------teaspoons

Ingredient -- Preparation Method -------------------------------uncooked lasagna noodles 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-tomatobased 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 Categories Amount -------1 2 1 1 1 : :4 Preparation Time :0:00 : March '97

Vegetables

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

1/4 3/4 3/4

1 4

Ingredient -- Preparation Method -------------------------------Cooking spray cup chopped onion (8 3/4-ounce) cans no-salt-added whole-kernel corn -- drained (8 1/2-ounce) can no-salt-added cream-style corn (15 1/2-ounce) can white hominy -- drained (4 1/2-ounce) can chopped green chiles -- drained cup chopped fresh cilantro cup (3 ounces) shredded Colby-Jack cheese -- divided cup egg substitute cup cornflakes -- finely crushed 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, wholekernel 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 Categories Amount -------3/4 2 2 1 3/4 2 3/4 1/4 2 1 4 1/2 6 6 : :6 Preparation Time :0:15 : Beef Soups/Stews/Chowders

Sept '97

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

Ingredient -- Preparation Method -------------------------------ground round garlic cloves -- minced teaspoons chili powder teaspoon ground cinnamon teaspoon ground cumin cups water teaspoon salt teaspoon pepper (14.5-ounce) cans no-salt-added stewed tomatoes -- undrained (15-ounce) can kidney beans -- drained cups hot cooked vermicelli (about 9 ounces uncooked pasta) tablespoons diced onion 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 Categories Amount -------2 2 1 1/4 1 1 4 4 4 4

: :4 Preparation Time :0:00 : Beef Sandwiches

March '97

Measure -----------teaspoons cups pound teaspoon large teaspoon (1 1/2-ounce)

Ingredient -- Preparation Method -------------------------------vegetable oil chopped onion ground round pepper egg white -- lightly beaten salt French bread rolls -- split and toasted OR (1 1/2-ounce) hamburger buns -- split and toasted teaspoons fat-free French salad dressing OR 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 Categories Amount -------: :5 Preparation Time :0:00 : July '97

Sauces/Condiments/Marinades

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

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

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

tablespoon cups cup teaspoon teaspoons teaspoon

olive oil minced shallots or sweet onion garlic cloves -- minced Dijon mustard dried rosemary -- crushed balsamic vinegar 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 Categories : :4 Preparation Time :0:20 : Beef Salads

Pasta Sept '97

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

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

1/3 4 strips

Ingredient -- Preparation Method -------------------------------red wine vinegar no-salt-added beef broth extra-virgin olive oil honey mustard pepper salt hot cooked farfalle (about 6 ounces uncooked bow tie pasta) diced zucchini chopped plum tomato chopped fresh parsley sliced lean deli roast beef -- cut into 1/2-inch-wide

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 Categories Amount -------1 1/4 1/4 1/4 1 1 1 3/4 1 1/4 : :2 Preparation Time :0:00 : June '97

Main Dish

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

Ingredient -- Preparation Method -------------------------------egg substitute dry breadcrumbs (1 ounce) shredded Provolone cheese olive oil chopped green onions presliced mushrooms fresh corn kernels (about 1 ear) cooked angel hair pasta 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 Categories Amount -------2 1 1 1 1/4 1/4 3 2 1/4 1/4 : : 16 Preparation Time :0:00 : March '97

Salads

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

Ingredient -- Preparation Method -------------------------------diced tomato diced green bell pepper diced yellow bell pepper diced onion chopped fresh parsley fresh lemon juice capers olive oil salt 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 Categories Amount -------3 2 2 2 1 12 4 3 1 1 1 1 5 1

: : 12 Preparation Time :0:00 : Nov/ Dec '97 Vegetables

Soups/Stews/Chowders

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

quarts teaspoon

Ingredient -- Preparation Method -------------------------------chopped onion chopped carrot chopped celery chopped parsnip chopped leek black peppercorns unpeeled garlic cloves bay leaves basil sprig thyme sprig rosemary sprig parsley sprig cold water 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 Categories : :4 Preparation Time :0:00 : March '97 Salads

Poultry

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

Measure -----------cup cup teaspoon teaspoon teaspoon teaspoon pound cup tablespoon cups (1-15-ounce) cup cup

Ingredient -- Preparation Method -------------------------------dry breadcrumbs all-purpose flour garlic powder dried thyme salt pepper skinned, boned chicken breasts -- cut into thin strips low-fat buttermilk Cooking spray olive oil thickly sliced romaine lettuce (cut across rib) can whole baby beets -- drained and halved fat-free honey-Dijon mustard salad dressing (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 Categories Amount -------44 : :8 Preparation Time :0:00 : August �97 Pie

Desserts

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

Ingredient -- Preparation Method -------------------------------oatmeal crunch graham cracker (11 full

2 1 1 4 1/2

tablespoons tablespoon large cups cup

cracker sheets) sugar stick margarine -- melted egg white Cooking spray vanilla low-fat frozen yogurt thawed lemonade concentrate -- undiluted Blueberry Sauce BLUEBERRY SAUCE water sugar cornstarch blueberries

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

cup cup teaspoons cups

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 Categories Amount -------2 2 1 1/2 1 1 1/4 1 1/4 20 : : 10 Preparation Time :0:00 : Desserts

June '97

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

Ingredient -- Preparation Method -------------------------------sugar light-colored corn syrup unsweetened cocoa 1% low-fat milk stick margarine vanilla extract coffee low-fat frozen yogurt -- softened 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 Categories Amount -------40 2 2 1 4 3 1/3 : :8 Preparation Time :0:00 : August �97 Pie

Desserts

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

Ingredient -- Preparation Method -------------------------------graham crackers (10 full cracker sheets) sugar stick margarine -- melted egg white Cooking spray vanilla low-fat frozen yogurt frozen strawberry daiquiri concentrate -- undiluted white rum Strawberry-Rum Sauce STRAWBERRY-RUM SAUCE quartered strawberries sugar white rum grated lime rind

2 1/2 2 2 1

cups tablespoons tablespoons teaspoon

Preheat oven to 350�. Place crackers and egg white; inch pie plate a wire rack 15 in a food processor; process until crumbly. Add sugar, margarine, pulse 5 times or just until moist. Press crumb mixture into a 9coated with cooking spray. Bake at 350� for 8 minutes, and cool on 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 Categories Amount -------1/3 2 1 1 1/2 1 1/4 1/3 1/2 3 : :6 Preparation Time :0:00 : Desserts

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------packed brown sugar water stick margarine all-purpose flour 2% low-fat milk raisins rum flavoring 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 Categories Amount -------3 1/2 3/4 3/4 1 1/4 1/4 1/4 2 1/4 1/4 1 5 : :5 Preparation Time :0:00 : June '97

Salads

Measure Ingredient -- Preparation Method ------------ -------------------------------cups water cup yellow split peas cup uncooked bulgur or cracked wheat cup boiling water cup chopped Red Delicious apple cup dried cranberries cup chopped pitted dates cup plain low-fat yogurt tablespoons lemon juice teaspoon salt teaspoon curry powder (11-ounce) can mandarin oranges in light syrup -- drained 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 Categories Amount -------5 1 2/3 1 1/2 3 1 1 1/2

: 20 Preparation Time :0:00 : Cookies Nov/ Dec '97

Desserts

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

Ingredient -- Preparation Method -------------------------------stick margarine unsweetened chocolate Dutch process or unsweetened cocoa sugar egg whites -- lightly beaten egg -- lightly beaten all-purpose flour 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 sugar stick Nutr. : The technique for these brownies is a bit unorthodox. When you add the and cocoa to the melted chocolate, it forms a ball that's hard to stir. But with it; the end results are well worth it. Assoc. : 0 0 20186 0 3231 0 0 0 0

* Exported from MasterCook * Fudgy Souffl� Cake with Warm Turtle Sauce Recipe By Serving Size Categories Amount : :6 Preparation Time :0:00 : Desserts

Jan/ Feb '97

Measure

Ingredient -- Preparation Method

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

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

6 2 3

4 3

3/4 1/4 1/8

-------------------------------Butter-flavored cooking spray sugar unsweetened cocoa hot water stick margarine all-purpose flour 1% low-fat milk sugar salt egg whites sugar Warm Turtle Sauce (recipe follows) WARM TURTLE SAUCE fat-free caramel-flavored sundae syrup chopped pecans -- toasted

6 3

tablespoons tablespoons

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 Categories Amount -------1 1/2 1 2 1/2 1/4 2 1/2 4 1 4 1/2 : :4 Preparation Time :0:15 : Beef Sept '97

Pasta

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

Ingredient -- Preparation Method -------------------------------no-salt-added beef broth plain fat-free yogurt cornstarch curry powder salt pepper olive oil lean, boned sirloin steak -- cut into 1/2" cubes Cooking spray small cauliflower florets water frozen green peas -- thawed 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 Serving Size Categories Amount -------1 4 1/2 1 1 2 1 1 1 1 1/2 :Ruth Kent Cook, Batesville, Ark. : 20 Preparation Time :0:00 : Desserts Nov/ Dec '97

1

1/4 1/2 1/4

Measure Ingredient -- Preparation Method ------------ -------------------------------(17.3-ounce) can reduced-fat refrigerated buttermilk biscuits (such as Pillsbury Grands) cups (1-inch) cubed French bread (about 8 [1-ounce] slices) cup raisins cup packed brown sugar large egg cups skim milk tablespoon lemon juice teaspoon ground cinnamon teaspoon vanilla extract (20-ounce) can unsweetened crushed pineapple -- undrained Cooking spray cup reduced-calorie stick margarine cup orange juice cup amaretto (almond-flavored liqueur) (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�9inch 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 Categories Amount -------8 8 1 1/2 1 1/3 : :4 Preparation Time :0:00 : Sandwiches

Sept '97

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoons Dijon mustard (1-ounce) slices sourdough bread cup (4 ounces) shredded reduced-fat sharp Cheddar cheese cup drained canned artichoke hearts -- sliced 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 Categories Amount -------2 2 1 1 1/2 1/2 1/2 2 1 1 1/2 1 1/4 2 1 2 : :4 Preparation Time :0:00 : March '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------vegetable oil chopped cabbage chopped onion sliced baking potato -- cut into 1/4-inch slices sliced carrot sliced green bell pepper sliced red bell pepper garlic cloves -- minced Hungarian sweet paprika grated lemon rind caraway seed crushed red pepper (1/4 to 1/2 teaspoon) plain soy milk no-salt-added tomato juice 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 Categories

: :8 Preparation Time :0:00 : August �97 Pasta

International Vegetarian

Amount -------2 2 1 2 3/4 3 1 2 1 5 1 1 1/2 1/2 1/2 1/4 8 2 1 squeezed

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

Ingredient -- Preparation Method -------------------------------olive oil diced onion diced celery chopped fresh oregano OR teaspoon dried oregano garlic cloves -- minced (8-ounce) package tempeh -- crumbled teaspoons cornstarch tablespoon water cups 1% low-fat milk tablespoon fresh lemon juice teaspoons chopped fresh dill OR teaspoon dried dill teaspoon salt teaspoon ground white pepper cups hot cooked elbow macaroni (about 1 pound uncooked) (4-ounce) packages crumbled Feta cheese -- divided (10-ounce) package frozen chopped spinach -- thawed, drained, and 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 Categories : : 10 Preparation Time :0:00 : Breads

March '97

Amount Measure -------- -----------1 tablespoon 1 teaspoon 2 4 tomatoes) 1/2 teaspoon 1/2 teaspoon 1 cup 1 cup 3 tablespoons 1 tablespoon 1/2 teaspoon 1/2 1/4 1/2 1 3 2 2 teaspoon cup cup cup tablespoons tablespoons large

Ingredient -- Preparation Method -------------------------------vegetable oil dried Italian seasoning garlic cloves -- minced plum tomatoes -- cut into 1/4 inch thick slices (4-6 salt pepper all-purpose flour yellow cornmeal sugar baking powder garlic-pepper seasoning (1/2 to 1 teaspoon) chili powder minced fresh onion (2 ounces) grated sharp Cheddar cheese skim milk ketchup vegetable oil 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 Categories Amount -------1 2 3 2 4 2 1 1 1 1 : :6 Preparation Time :0:00 : Oct '97

Vegetables

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

1/4 1/8 1/4

1

Ingredient -- Preparation Method -------------------------------Cooking spray sliced carrot (1/2-inch-thick slices) onions -- each cut into 8 wedges sliced zucchini (1-inch-thick slices) broccoli florets mushrooms -- quartered garlic cloves -- minced dried parsley flakes dried rosemary dried tarragon chicken-flavored bouillon granules salt pepper water 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 Categories Amount -------1 1/2 1/2 1/2 1/2 1 1/2 1/4 1/2 1/4 1/8 2 2 : :4 Preparation Time :0:00 : Oct '97 Vegetables

Pasta

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

Ingredient -- Preparation Method -------------------------------olive oil sliced carrot sliced celery broccoli florets red bell pepper rings garlic clove -- minced tomato juice chopped fresh basil frozen green peas salt pepper hot cooked farfalle (about 1 1/2 cups uncooked bow tie pasta) 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 Categories Amount -------2 3/4 1 1 1/2 1/2 1/2 1/4 : :6 Preparation Time :0:00 : Jan/ Feb '97

Menu Item

Measure -----------pounds cup tablespoon teaspoons teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------medium baking potatoes -- quartered 2% low-fat milk margarine garlic powder onion powder salt 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 Categories : :8 Preparation Time :0:00 : April '97 Poultry

Main Dish

Amount -------1 1 8 2 2 2

Measure -----------(5-pound) tablespoon medium whole teaspoons

Ingredient -- Preparation Method -------------------------------roasting chicken (5 to 6-pounds) chopped fresh rosemary garlic cloves -- crushed red onions -- quartered garlic heads 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 Categories Amount -------1 2 2 1 4 2 1 1 1 1 1/8 2/3 1/2 1/8 1/4 : :6 Preparation Time :0:00 : July '97 Vegetarian

Main Dish

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

2 2 slices 1/4 1/4

Ingredient -- Preparation Method -------------------------------(10-inch) Greek Baking-Powder Piecrust -- see recipe Cooking spray eggs egg whites olive oil garlic cloves -- minced chopped seeded peeled tomato (about 1 pound) sun-dried tomato paste salt sugar chopped fresh thyme OR dried thyme chopped fresh basil OR dried basil pepper skim milk nonfat dry milk ripe tomatoes (about 3/4 pound) -- cut into 1/4-inch-thick (1 ounce) shredded Gruy�re or Swiss cheese (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 Categories Amount -------2 1/4 2 1/2 3/4 3 : : 12 Preparation Time :0:00 : Desserts Miscellaneous

July '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour baking powder salt water 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 Categories Amount -------2/3 1/4 1/4 1 2 2 1 1 1/2 : : 52 Preparation Time :0:00 : April '97

Cookies

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

Ingredient -- Preparation Method -------------------------------plus 3 tablespoons sugar -- divided plus 2 tablespoons stick margarine -- softened molasses egg all-purpose flour baking soda ground ginger ground cinnamon 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 Categories Amount -------2 2 2 1 1/2 3/4 : :6 Preparation Time :0:00 : August �97

Desserts

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

Ingredient -- Preparation Method -------------------------------diced peeled mango fresh lime juice minced crystallized ginger water 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 Categories Amount -------1/2 1/4 1 1

: : 12 Preparation Time :0:00 : July '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------low-sodium soy sauce molasses olive oil 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 Categories Amount -------1/4 1/4 2 6 2 2 8 2 2 : : 12 Preparation Time :0:00 : Desserts

June '97

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

Ingredient -- Preparation Method -------------------------------sugar water grated lime rind fresh lime juice chopped peeled fresh ginger chopped fresh mint (1-inch) watermelon balls (about a 5-pound watermelon) (1-inch) honeydew melon balls (about a 3-pound honeydew melon) (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 Categories Amount -------2 1 1 1/2 1/2 1/2 1/4 1/4 1/4 1/8 6 2 1/2 5 1 3/4 : : 11 Preparation Time :0:00 : Jan/ Feb '97

Soups/Stews/Chowders

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

Ingredient -- Preparation Method -------------------------------vegetable oil onion -- cut into 1-inch pieces ground ginger salt ground cumin dry mustard ground mace ground cinnamon black pepper ground red pepper cubed peeled butternut squash (about 2 pounds) cups cubed peeled sweet potato (about 3/4 pound) cup sliced parsnip (1-inch-thick) (10 1/2-ounce) cans low-salt chicken broth 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 Categories Amount -------1 3/4 2 1/2 2 1 1/2 3/4 1 1 1 1/4 1/4 2 1 1 : : 10 Preparation Time :0:00 : Desserts

Oct '97

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

Ingredient -- Preparation Method -------------------------------gingersnap crumbs (about 43 cookies, finely crushed) tablespoons reduced-calorie stick margarine -- melted tablespoons granulated sugar Cooking spray cups fresh or canned pumpkin pur�e cup packed brown sugar tablespoon cornstarch teaspoon ground cinnamon teaspoon vanilla extract teaspoon salt teaspoon ground nutmeg large egg whites large egg (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 Categories Amount -------1 3/4 1/4 1/4 1 1/2 1/2 1/4 1/4 1/2 1 1 1 1/2 3/4 10 : : 10 Preparation Time :0:00 : Breads

Jan/ Feb '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour gingersnap crumbs (about 6 cookies, finely crushed) sugar baking powder baking soda salt chilled stick margarine -- cut into small pieces low-fat buttermilk egg -- lightly beaten Cooking spray hot water instant coffee granules sifted powdered sugar 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 Serving Size Categories Amount -------1 1/3 1 10 1 1 1/2 1 1/8 :Recipe by Patricia Williams :6 Preparation Time :0:00 : Desserts

Oct '97

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

Ingredient -- Preparation Method -------------------------------superfine sugar -- divided all-purpose flour egg whites (at room temperature) cream of tartar salt vanilla extract fresh lemon juice 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 Categories Amount -------1 2 : : 12 Preparation Time :0:00 : Nov/ Dec '97

Vegetables

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

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

Ingredient -- Preparation Method -------------------------------stick margarine sugar ground red pepper black pepper ground cinnamon chopped pecans Cooking spray (15-ounce) cans whole baby beets -- undrained cup red currant jelly cup red wine vinegar teaspoon salt teaspoon white pepper cups thinly sliced shallots 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 Categories Amount -------1 4 1 4 3/4 1 1/4 : :4 Preparation Time :0:00 : Desserts

July '97

Measure -----------cup slices tablespoon teaspoons cup tablespoon cup

Ingredient -- Preparation Method -------------------------------St. Andrew's Glac� -- (see recipe) (1-inch-thick) fresh pineapple drained brine-packed green peppercorns -- crushed sugar fresh orange juice honey 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 Categories Amount -------1 3/4 2 1/2 1 1 : : 20 Preparation Time :0:00 : Desserts

July '97

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

Ingredient -- Preparation Method -------------------------------part-skim Ricotta cheese plain low-fat yogurt maple syrup 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 Categories Amount -------2 1/4 1/4 1 1 1 1 2 1/2 temperature cup : :6 Preparation Time :0:00 : Appetizers Pizza

June '97

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

Ingredient -- Preparation Method -------------------------------olive oil salt pepper yellow bell pepper rings green bell pepper rings red bell pepper rings sliced red onion -- separated into rings Cooking spray (10-inch) Quick-and-Easy Pizza Crusts (see recipe) crumbled herbed goat cheese (2 ounces) -- at room

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 Categories : :2 Preparation Time :0:00 : Breads Miscellaneous

June '97 Pizza

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

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

Ingredient -- Preparation Method -------------------------------bread flour salt sugar quick-rise yeast warm water (120� to 130� ) olive oil Cooking spray 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 Categories : :4 Preparation Time :0:00 : March '97

Vegetables

Amount Measure -------- -----------3 medium thick slices 1 1/2 cups 1 tablespoon 1 cup 3/4 teaspoon 1/2 teaspoon 1/8 teaspoon

Ingredient -- Preparation Method -------------------------------baking potatoes -- peeled and cut crosswise into 1/4-inchsliced carrots (1/4-inch-thick) vegetable oil finely chopped onion dried thyme salt 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 Categories Amount -------1 1/4 2 3/4 1/2 2 2 2 1/2 1/2 2/3 : : 16 Preparation Time :0:00 : Breads

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------dry yeast warm water (105� to 115�) all-purpose flour cinnamon graham cracker crumbs (about 5 full cracker sheets) whole-wheat flour honey grated orange rind salt chilled stick margarine -- cut into small pieces warm water (105� to 115�) 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 Serving Size Categories Amount -------1 1/4 1/2 1/2 2 1/4 1 :Cynthia Hoogendoorn, Poughkeepsie, N.Y. : 10 Preparation Time :0:00 : August �97 Desserts

Measure Ingredient -- Preparation Method ------------ -------------------------------cups egg substitute (at room temperature) cup sugar cup water tablespoons grated orange rind cup Grand Marnier (orange-flavored liqueur) (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 Categories Amount -------2 1/2 16 1 : :4 Preparation Time :0:00 : March '97

Pork

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

tablespoon

Ingredient -- Preparation Method -------------------------------B�chamel Sauce (see recipe) leeks (about 4 medium) very thin slices lean smoked ham (about 3/4 pound) Cooking spray 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 Categories Amount -------2 1/2 8 1 1 2 1/4 1/4 1/8 : :9 Preparation Time :0:00 : March '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------1% low-fat milk black peppercorns (1/2-inch-thick) onion bay leaf stick margarine all-purpose flour salt ground white pepper 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 Categories : : 12 Preparation Time :0:00 : Desserts Miscellaneous

July '97

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

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

Ingredient -- Preparation Method -------------------------------all-purpose flour baking powder salt water 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 Categories Amount -------1 1/2 1 1/2 1 1/2 1 1/3 1/4 : :4 Preparation Time :0:20 : July '97

Pasta

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

Ingredient -- Preparation Method -------------------------------water uncooked couscous dried oregano diced plum tomatoes diced peeled cucumber crumbled Feta cheese small ripe olives -- halved

3 1

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

tablespoons diced red onion (15 1/2-ounce) can chickpeas (garbanzo beans) -- drained cup water tablespoons lemon juice tablespoons extra-virgin olive oil teaspoon salt 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 Categories Amount -------3 1/2 1 1 1/4 1/2 1/8 1/2 1/4 1/4 : :5 : Lamb Preparation Time :0:00

Sept '97

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

Ingredient -- Preparation Method -------------------------------extra-virgin olive oil -- divided minced onion Italian-seasoned breadcrumbs chopped fresh parsley chopped fresh oregano pepper water grated carrot salt

1/2 4 1

pound large

lean ground lamb garlic cloves -- minced egg -- lightly beaten Lemon-Herb Orzo LEMON-HERB ORZO hot cooked orzo (about 2 1/2 cups uncooked rice-shaped pasta) chopped fresh parsley fresh lemon juice chopped fresh oregano pepper

5 1/4 2 1/2 1/8

cups cup tablespoons teaspoon teaspoon

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 Categories : :4 Preparation Time :0:00 : April '97 Vegetables

Rice Vegetarian

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

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

1 1

Ingredient -- Preparation Method -------------------------------olive oil -- divided chopped red onion chopped red bell pepper chopped green bell pepper chopped zucchini chopped yellow squash small mushrooms -- halved garlic cloves -- minced cups hot cooked long-grain brown rice tablespoon chopped fresh oregano OR teaspoon dried oregano teaspoon pepper teaspoon salt cup chopped fresh basil OR tablespoon dried basil (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 Categories Amount -------1 1 1 1/2 1/4 1/4 1/4 2 2 1 1/4 4 8 : :4 Preparation Time :0:00 : Salads Sept '97

Sandwiches

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

Ingredient -- Preparation Method -------------------------------diced seeded peeled cucumber diced red bell pepper diced green bell pepper (2 ounces) crumbled Feta cheese diced red onion chopped pepperoncini peppers kalamata olives -- pitted and chopped lemon juice dried oregano extra-virgin olive oil ground white pepper (6-inch) pita bread rounds -- cut in half 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 Categories : :6 Preparation Time :0:00 : April '97

Fish And Shellfish

Amount -------1 5 2 1/2 1 1/4 1 2 1/4

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

Ingredient -- Preparation Method -------------------------------olive oil garlic cloves -- minced (28-ounce) cans whole tomatoes -- drained and coarsely chopped cup chopped fresh parsley -- divided pounds large shrimp -- peeled and deveined cup crumbled Feta cheese (4 ounces) tablespoons fresh lemon juice 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 Categories Amount -------4 1 1/2 4 2 2 2 : :4 Preparation Time :0:00 : Nov/ Dec '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------(2-inch) cut green beans (about 3/4 pound) olive oil sliced green onions garlic cloves -- crushed plum tomato (about 3/4 pound) -- seeded and thinly sliced chopped fresh basil OR dried basil

1/4 1/8

teaspoon teaspoon

salt 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 Categories Amount -------3/4 1 2 1/2 3 3 1/8 1/8 : :4 Preparation Time :0:00 : Sept '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------water green beans -- trimmed olive oil garlic cloves -- minced fresh lemon juice salt 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 Categories Amount -------1/2 2 1/2 1/4 6 6 : :6 Preparation Time :0:00 : Jan/ Feb '97 Soups/Stews/Chowders

Menu Item

Measure Ingredient -- Preparation Method ------------ -------------------------------cup water (14 1/2-ounce) cans Oriental broth (such as Swanson's) teaspoon ground ginger teaspoon pepper tablespoons chopped green onions 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 Categories Amount -------: :6 Preparation Time :0:00 : August �97

Sauces/Condiments/Marinades

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

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

2 1 3 4 1

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

cup cup tablespoons teaspoon cup teaspoon cups

1/4 1/8

tablespoon teaspoon teaspoon

thinly sliced lemon (about 2 medium) sugar water vegetable oil thinly sliced red onion minced serrano chile garlic cloves -- minced thinly sliced green tomatoes (about 1 1/2 pounds) curry powder salt 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 Categories Amount -------2 1 1/4 : :8 Preparation Time :0:00 : August �97

Sauces/Condiments/Marinades

Measure -----------pounds large cup

Ingredient -- Preparation Method -------------------------------green tomatoes (about 4) red onion minced fresh cilantro

2 2 1 2 2 2 2 1 1 1

tablespoons tablespoons tablespoon teaspoons teaspoons teaspoons teaspoons teaspoon cup cup

fresh lime juice fish sauce rice vinegar minced seeded serrano chile minced peeled fresh ginger ground coriander vegetable oil sesame oil chopped green onions 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 Categories Amount -------4 2 1/2 : :6 Preparation Time :0:00 : June '97 Poultry

Pizza

Measure -----------ounces

1

cup cup

Ingredient -- Preparation Method -------------------------------turkey Italian sausage (10-inch) Quick-and-Easy Pizza Crusts (see recipe) Cooking spray marinara sauce (4 ounces) shredded part-skim mozzarella cheese

1/2 1/2 1/2

cup cup cup

thinly sliced mushrooms vertically sliced onion (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 Categories : :2 Preparation Time :0:00 : Breads Miscellaneous

June '97 Pizza

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

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

Ingredient -- Preparation Method -------------------------------bread flour salt sugar quick-rise yeast warm water (120� to 130� ) olive oil Cooking spray 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 Categories Amount -------4 1/4 1/4 1/4 : :4 Preparation Time :0:00 : Fish And Shellfish May '97

Main Dish

Measure -----------(6-ounce) cup cup cup

Ingredient -- Preparation Method -------------------------------swordfish steaks (about 1 1/2 inches thick dry white wine fresh lime juice low-sodium soy sauce

1 1 1 4

1/2 1/2 1/4

teaspoon teaspoon teaspoon teaspoon teaspoon cups

Dijon mustard grated peeled fresh ginger coarsely ground pepper dark sesame oil garlic clove -- minced salt 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 Categories Amount -------1 1/4 1/8 1/4 1/4 1 : :4 Preparation Time :0:00 : April '97 Salads

Beef

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

Ingredient -- Preparation Method -------------------------------lean flank steak salt ground black pepper Cooking spray seasoned rice vinegar fresh lime juice low-sodium soy sauce

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

teaspoon teaspoon cups cups cup

grated peeled fresh ginger crushed red pepper chopped romaine lettuce bean sprouts 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 Categories Amount -------1/2 1/4 2 1 1/4 1/4 4 48 1/4 8 : :4 Preparation Time :0:00 : August �97 Grilling

Fish And Shellfish

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

Ingredient -- Preparation Method -------------------------------hot sauce Worcestershire sauce lemon juice olive oil salt cracked black pepper garlic cloves -- minced oysters in the shell -- scrubbed chopped fresh flat-leaf parsley 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 Categories Amount -------2/3 1 2 1/2 1/2 1/4 1/4 cup cup cup cup : :6 Preparation Time :0:00 : June '97 Poultry

Pizza

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

Ingredient -- Preparation Method -------------------------------barbecue sauce -- divided (about 6 ounces) roasted skinned boned chicken breast (such as Tyson) -- chopped (10-inch) Quick-and-Easy Pizza Crusts (see recipe) Cooking spray -- (see recipe) (2 ounces) shredded smoked Gouda cheese (2 ounces) shredded part-skim mozzarella cheese sliced green onions 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 Categories : :2 Preparation Time :0:00 : Breads Miscellaneous

June '97 Pizza

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

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

Ingredient -- Preparation Method -------------------------------bread flour salt sugar quick-rise yeast warm water (120� to 130� ) olive oil Cooking spray 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 Categories Amount -------4 1 1 1/8 1/8 1/8 2 6 3 2 2 1 4 : :4 Preparation Time :0:00 : Main Dish Poultry

May '97

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

Ingredient -- Preparation Method -------------------------------skinned, boned chicken breast halves ground cumin paprika salt ground red pepper black pepper vegetable oil Cooking spray mesclun (gourmet salad greens) white wine vinegar orange marmalade low-sodium soy sauce dark sesame oil 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 Categories Amount -------1/2 1/2 1/4 1 1 1/2 2 1 2 4 6 2 3/4 : :6 Preparation Time :0:00 : June '97 Salads

Poultry

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

1/4 1/8

Ingredient -- Preparation Method -------------------------------chopped onion tequila fresh lime juice olive oil skinned boned chicken breast Cooking spray fat-free mayonnaise pine nuts -- toasted and chopped chopped fresh cilantro tequila fresh lime juice salt ground red pepper torn iceberg lettuce 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 Categories Amount -------2 1 1 1/2 1 3 1 1/8 : :3 Preparation Time :0:00 : Breads

July '97

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

Ingredient -- Preparation Method -------------------------------thinly sliced fennel bulb (about 2 small bulbs) Cooking spray (5.5-ounce) package (2 [6-inch]) focaccias (Italian flatbread) cups (6 ounces) preshredded fat-free Mozzarella cheese tablespoon thinly sliced fresh sage ounces very thin slices prosciutto teaspoon freshly ground black pepper 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 Categories Amount -------2 1/2 1/3 1/4 2 2 1/2 1/4 1/4 1 4 : :4 Preparation Time :0:00 : August �97 Grilling

Fish And Shellfish

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

Ingredient -- Preparation Method -------------------------------diced fresh apricots (about 6 medium) diced red bell pepper rice wine vinegar minced green onions sugar minced peeled fresh ginger freshly ground pepper salt hot sauce chile paste with garlic 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 Categories : :4 Preparation Time :0:00 : Appetizers Fish And Shellfish

August �97 Grilling

Amount -------1/2 2 1 36 2 1/4 1/2 1/4

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

Ingredient -- Preparation Method -------------------------------dry white wine olive oil crushed red pepper mussels -- scrubbed and debearded lemons -- halved coarsely chopped fresh parsley freshly ground black pepper 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 Categories Amount -------2 1/4 2 1/4 2 2 2 2 1/2 : :6 Preparation Time :0:00 : June '97 Poultry

Pizza

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

Ingredient -- Preparation Method -------------------------------olive oil -- divided pepper chopped drained oil-packed sun-dried tomato halves chopped kalamata olives dried tarragon drained capers dry white wine (about 12 ounces) roasted skinned, boned chicken breast (such as Tyson) -- chopped (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 Categories : :2 Preparation Time :0:00 : Breads Miscellaneous

June '97 Pizza

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

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

Ingredient -- Preparation Method -------------------------------bread flour salt sugar quick-rise yeast warm water (120� to 130� ) olive oil Cooking spray 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 Categories Amount -------2 1 1 : :6 Preparation Time :0:00 : Fish And Shellfish

June '97

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

1/2 1/2

Ingredient -- Preparation Method -------------------------------(10-inch) Quick-and-Easy Pizza Crusts (see recipe) Cooking spray teaspoon olive oil -- divided cup (2 ounces) grated fresh Parmesan cheese (6-ounce) jar marinated artichoke hearts -- drained and chopped 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 Categories : :2 Preparation Time :0:00 : Breads Miscellaneous

June '97 Pizza

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

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

Ingredient -- Preparation Method -------------------------------bread flour salt sugar quick-rise yeast warm water (120� to 130� ) olive oil Cooking spray 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 Categories Amount -------2 2 2 1 2 1 1/2 2 4 4 4 2 4 1/4 : :4 Preparation Time :0:00 : Sandwiches

Sept '97

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

Ingredient -- Preparation Method -------------------------------balsamic vinegar lemon juice water extra-virgin olive oil dried Italian seasoning minced fresh rosemary pepper garlic cloves -- minced (4-inch) portobello mushroom caps Cooking spray cup Roasted Red Bell Pepper Sauce -- (see recipe) (2-ounce) Kaiser rolls or onion buns (1/2-ounce) slices Provolone cheese romaine lettuce leaves -- halved 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 Categories Amount -------1 1/2 2 ounce) 2 2 1/2 2 : : 24 Preparation Time :0:00 : Sauces/Condiments/Marinades

Sept '97

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

Ingredient -- Preparation Method -------------------------------bottled roasted red bell peppers tomato juice chopped sun-dried tomatoes -- packed without oil (about 1 balsamic vinegar tomato paste pepper 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 Categories Amount -------2 1/2 1 1

: :4 Preparation Time :0:00 : August �97 Grilling

Fish And Shellfish

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

2 2 2 2 4

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

1/4 1/2

Ingredient -- Preparation Method -------------------------------coarsely chopped nectarines (about 3 medium) coarsely chopped red bell pepper coarsely chopped red onion thinly sliced fresh basil white wine vinegar grated orange rind fresh orange juice minced seeded jalape�o pepper fresh lime juice sugar garlic cloves -- minced salt -- divided freshly ground pepper 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 Categories : :4 Preparation Time :0:00 : August �97

Fish And Shellfish

Grilling Amount -------2 2 2 1/2 1/4 1/2 4 4 1/2 1/4 2 1 1 2 1 4 Measure -----------teaspoons teaspoons teaspoons teaspoon teaspoon teaspoon (6-ounce) cups cup cup tablespoons tablespoon tablespoon teaspoons teaspoon teaspoon teaspoons Ingredient -- Preparation Method -------------------------------anise seeds -- crushed ground ginger white pepper freshly ground black pepper salt olive oil swordfish steaks (about 1-inch thick) trimmed watercress or spinach (about 2 bunches) thinly sliced red onion rice wine vinegar low-sodium soy sauce minced fresh ginger dark sesame oil water sugar freshly ground black pepper sesame seeds -- toasted

1/4

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 Categories Amount -------2 2 1 1/2 1 1/4 5 1/2 48 1 : : 16 Preparation Time :0:00 : April '97 Fruit

Desserts

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

Ingredient -- Preparation Method -------------------------------sugar water fresh lemon juice sugar cranberry juice cocktail (at room temperature) fresh lemon juice (at room temperature) strawberries 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 Categories Amount -------1/3 2 1 1/2 1/4 4 1 1/2 3 3

: :4 Preparation Time :0:00 : August �97 Grilling

Fish And Shellfish

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

Ingredient -- Preparation Method -------------------------------chopped fresh oregano ground cumin crushed red pepper salt freshly ground pepper garlic cloves -- minced tuna steaks (about 1 inch thick) -- cut into 1-inch pieces red onions -- each cut into 8 (1-inch) pieces lemons -- each cut into 8 wedges Cooking spray Tomato-Black Olive Relish TOMATO-BLACK OLIVE RELISH finely diced tomato finely diced red onion chopped ripe olives fresh lemon juice chopped fresh oregano OR dried oregano olive oil salt freshly ground pepper garlic cloves -- minced

2 2 4 1 2

1/2 1/4

cups cup cup tablespoons teaspoons teaspoon teaspoons teaspoon teaspoon large

1/8 1/8 2

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 Categories : :6 Preparation Time :0:00 : Appetizers June '97

Grilling Pizza

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

Measure -----------tablespoons

Ingredient -- Preparation Method -------------------------------balsamic vinegar garlic clove -- crushed (1 1/4-pound) eggplant -- cut crosswise into 1/4-inch thick slices teaspoon pepper teaspoon salt Cooking spray (10-inch) Quick-and-Easy Pizza Crusts -- (see recipe) teaspoons olive oil cups chopped plum tomato (about 8 tomatoes) cup (4 ounces) crumbled feta cheese with basil and tomato tablespoons chopped fresh oregano OR teaspoon dried oregano cups thinly sliced spinach leaves 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 Categories : :2 Preparation Time :0:00 : Breads Miscellaneous

June '97 Pizza

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

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

Ingredient -- Preparation Method -------------------------------bread flour salt sugar quick-rise yeast warm water (120� to 130� ) olive oil Cooking spray 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 Categories : :6 Preparation Time :0:00 : August �97 Grilling

Fish And Shellfish Salads

Amount -------4 1 4 3 2 1 1 2 1 48

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

1/2 1/2

9 1/2 3/4

Ingredient -- Preparation Method -------------------------------(1-inch-thick) day-old French bread or other firm white bread -- cut into 1-inch cubes tomato -- cut into 1-inch-thick slices (about 12 ounces) olive oil -- divided salt -- divided freshly ground pepper -- divided coarsely chopped fresh parsley fresh lemon juice canned chipotle chile in adobo sauce water ground coriander garlic clove -- chopped shrimp (about 2 pounds) -- peeled and deveined Cooking spray torn romaine lettuce 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 icecold 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 Categories Amount -------1 1 2 1 1 : :8 Preparation Time :0:00 : Jan/ Feb '97

Soups/Stews/Chowders

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

Ingredient -- Preparation Method -------------------------------olive oil diced sweet onion chili powder grated orange rind crushed red pepper

4 2 4 2

1/2 1/3 1/3

2 4 4 1 1 4 3

1/2

1/2

garlic cloves -- minced cups shredded cooked chicken breast cup fresh orange juice (10 1/2-ounce) cans low-salt chicken broth -- divided cups red bell pepper strips cup julienne-cut carrot (1-inch) cup diced seeded Anaheim chile tablespoons diced seeded jalape�o pepper teaspoon salt cups coarsely chopped green cabbage cups vegetable juice cup uncooked wild rice tablespoon chili powder plum tomatoes -- each cut onto eight wedges cups drained canned navy beans 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 Categories : :9 Preparation Time :0:00 : Fish And Shellfish Menu Item

June '97 Soups/Stews/Chowders

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

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

Ingredient -- Preparation Method -------------------------------all-purpose flour vegetable oil chopped onion chopped green bell pepper chopped celery garlic cloves -- minced cup sliced okra cup chopped tomato cups water teaspoon Cajun-Creole Seasoning (see recipe) (8-ounce) bottles clam juice bay leaves pound skinned red snapper or other firm white fish fillet -- cut into 1-inch pieces cup thinly sliced green onions pound crayfish -- peeled pound medium shrimp -- peeled and deveined teaspoon hot sauce 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, CajunCreole 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 Categories Amount -------1 3/4 1/2 1/2 : :0 Preparation Time :0:00 : June '97 Seasonings

Miscellaneous

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

Ingredient -- Preparation Method -------------------------------salt ground red pepper garlic powder 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 Categories Amount -------1/2 3 1 3/4 1/4 1/8 2 4 1 : :4 Preparation Time :0:10 : Fish And Shellfish

Oct '97

Measure -----------cup tablespoons tablespoon teaspoon teaspoon teaspoon tablespoons 6-ounce tablespoon

Ingredient -- Preparation Method -------------------------------pineapple juice low-sodium teriyaki sauce honey cornstarch garlic powder ground red pepper seasoned breadcrumbs halibut fillets (about 1 inch thick) -- skinned 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 Categories Amount -------1 3/4 1/2 1 1 1/3 1/4 1 3 2 1 2 1/4 1/4 : :5 Preparation Time :0:20 : July '97

Pork

Measure -----------cups teaspoon cup cup cup cup (15.25-ounce) tablespoons tablespoons tablespoon teaspoons teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------water dried basil uncooked couscous chopped honey-baked ham thinly sliced green onions grated Parmesan cheese can no-salt-added whole-kernel corn -- drained water lemon juice extra-virgin olive oil Dijon mustard salt 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 Categories Amount -------2/3 6 1 2 1 2 1 1/2 1/4 12 3 3 1 1 : : 20 Preparation Time :0:00 : Desserts

Oct '97

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

Ingredient -- Preparation Method -------------------------------sugar stick margarine vanilla extract block-style fat-free cream cheese (about 1/4 cup) egg all-purpose flour baking powder salt dried figs (about 2 cups) sugar boiling water light-colored corn syrup 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 1/2inch 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 Categories Amount -------3 6 2 1/4 1 2 : : 11 Preparation Time :0:00 : Fish And Shellfish Soups/Stews/Chowders

Oct '97

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

Ingredient -- Preparation Method -------------------------------flounder fillet (2 1 1/2-pounders) -- cleaned water black peppercorns chopped fresh dill chopped fresh parsley vegetable oil

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

thinly sliced leek (about 2 medium) finely chopped onion all-purpose flour diced peeled red potatoes sliced carrot juniper berries salt pepper bay leaves cup Riesling or other dry white wine cup finely chopped fresh parsley tablespoons balsamic vinegar teaspoon coarse-grained mustard (7-ounce) can tiny peeled shrimp -- drained Slivered leek (optional)

cups cups tablespoons cups cup tablespoons teaspoon teaspoon

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 Categories Amount -------1/2 1/2 1 1/3 2 1 5 1/3 1/4 4 1/2 1/2 16 : : 16 Preparation Time :0:00 : Desserts

Oct '97

Measure Ingredient -- Preparation Method ------------ -------------------------------cup sugar cup port or other sweet red wine tablespoon grated orange rind cup fresh orange juice (8-ounce) packages dried mixed fruit -- diced cinnamon stick (3-inch in length) cups diced cooking apple (about 2 pounds) cup stick margarine teaspoons vegetable oil cup dry breadcrumbs teaspoon freshly grated nutmeg 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 Categories Amount -------1 1 2 1 1 1 1/2 1/4 : :9 Preparation Time :0:00 : Nov/ Dec '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------thinly sliced green onions (4 ounces) shredded reduced-fat extra-sharp Cheddar cheese tablespoons stick margarine -- melted teaspoon pepper (32-ounce) package frozen Southern-style hash brown potatoes -- thawed (16-ounce) carton fat-free sour cream (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup -- undiluted Cooking spray 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 Serving Size Categories Amount -------1 8 2 2 3 2 :Ginny Jannack :8 Preparation Time :0:00 : Beef

Sept '97

Measure -----------(1-pound) large medium tablespoons small cup cup cup cup cup cup

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

Ingredient -- Preparation Method -------------------------------lean flank steak (8-inch) fat-free flour tortillas Cooking spray tomatoes -- cut into 1/2-inch-thick wedges onions -- cut into 1/2-inch-thick wedges commercial taco seasoning (3/4 envelope) garlic cloves -- minced chopped tomato shredded iceberg lettuce chopped onion (2 ounces) grated reduced-fat sharp Cheddar cheese fat-free sour cream 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 Categories Amount -------1/2 6 1 chopped 1 : :4 Preparation Time :0:05 : Beef Soups/Stews/Chowders

Sept '97

Measure Ingredient -- Preparation Method ------------ -------------------------------pound ground round cups water (14 1/2-ounce) can no-salt-added stewed tomatoes -- undrained and

(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 Categories : :4 Preparation Time :0:00 : Fish And Shellfish Salads

May '97

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

Measure -----------(6-ounce) cup cup teaspoon teaspoon teaspoon teaspoon teaspoon cups cup cup cup tablespoons teaspoon tablespoon (8-ounce) can

Ingredient -- Preparation Method -------------------------------salmon fillets (about 1 inch thick) -- or halibut or tuna chopped fresh cilantro chopped fresh mint hot pepper oil (such as Crisco Savory Seasonings) OR vegetable oil AND ground red pepper salt pepper Cooking spray Mango Salsa hot cooked rice MANGO SALSA cubed peeled ripe mango sliced banana chopped fresh mint fresh orange juice grated lime rind fresh lime juice unsweetened pineapple chunks -- drained 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 Categories Amount -------2 1 1/2 1 1/4 2 2 1 2 : :4 Preparation Time :0:00 : April '97 Side Dish

Rice

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

Ingredient -- Preparation Method -------------------------------margarine garlic clove -- minced uncooked basmati rice water salt thinly sliced green onion tops minced fresh basil minced fresh thyme 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 Categories Amount -------2 1 1 1/8 2 4 1 8 2 2 1/4

: :4 Preparation Time :0:15 : June '97

Poultry

Measure -----------tablespoons teaspoon teaspoon teaspoon (4-ounce) teaspoon thin cup tablespoons tablespoons

Ingredient -- Preparation Method -------------------------------dry breadcrumbs dried basil grated lemon rind pepper garlic cloves -- minced skinned, boned chicken breast halves Cooking spray margarine lemon slices low-salt chicken broth chopped fresh parsley 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 mediumhigh 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 Categories : : 14 Preparation Time :0:00 : Nov/ Dec '97

Sauces/Condiments/Marinades

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

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

Ingredient -- Preparation Method -------------------------------olive oil chopped onion water chopped dried pears chopped dried apricots dried tart cherries raisins sweet Marsala honey dried thyme 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 HoneyMarsala 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 Categories Amount -------1 1/2 1/2 1/2 3 1 : :6 Preparation Time :0:00 : Jan/ Feb '97

Lamb

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

Ingredient -- Preparation Method -------------------------------lean ground lamb dry breadcrumbs (2 ounces) crumbled feta cheese chopped fresh parsley dried mint flakes

2

1/4 1/4

teaspoon teaspoon

salt pepper 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 cooked in fat. aluminum foil, Nutr. Assoc. : the meatballs on a broiler rack or pan prevents them from being For the easiest cleanup, line the rack or pan thoroughly with and simply discard the foil when you're done. 3618 0 20048 0 0 0 0 0 0

* Exported from MasterCook * Herbed Pea Medley Recipe By Serving Size Categories Amount -------2 1 1/2 1 2 1 1 1 1 2 : :4 Preparation Time :0:00 : May '97 Ingredient -- Preparation Method -------------------------------shelled green peas sugar snap peas -- trimmed and halved crosswise diced carrot snow peas -- halved crosswise chopped fresh parsley finely chopped fresh mint OR dried mint margarine -- melted grated orange rind lemon juice salt pepper

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

1/2 1/4

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 Categories Amount -------1 1/4 1/2 1/4 1 3/4 1/2 1/4 4 1/4 : :8 Preparation Time :0:00 : March '97 Ingredient -- Preparation Method -------------------------------HERBED POLENTA yellow cornmeal chopped red bell pepper chopped fresh parsley dried oregano salt dried basil pepper water (1 ounce) grated fresh Parmesan cheese Cooking spray

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

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

1 1 squeezed 1

SPINACH FILLING cups sliced mushrooms cup thinly sliced zucchini cup thinly sliced yellow squash cup thinly sliced green onions cup dry red wine cup chopped seeded tomato teaspoon garlic powder teaspoon onion powder (14-ounce) can artichoke hearts -- drained and coarsely chopped (10-ounce) package frozen chopped spinach -- thawed, drained, and dry cup fat-free Ricotta cheese

1/2 1/4 3 1 1 2

cup cup large large cup cup cups

(2 ounces) shredded part-skim Mozzarella cheese (1 ounce) grated fresh Parmesan cheese egg whites -- lightly beaten egg REMAINING INGREDIENTS tomato slices -- (1/4-inch-thick) (2 ounces) shredded part-skim Mozzarella cheese low-sodium spaghetti sauce Oregano sprigs (optional)

1/2

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 Categories Amount -------2 1 1 8 2 2 : :2 Preparation Time :0:00 : Oct '97

Sandwiches

Measure -----------(1/2-ounce) teaspoon (8-ounce) jar slices slices slices

Ingredient -- Preparation Method -------------------------------hoagie or submarine rolls coarse-grained mustard herring in wine sauce -- drained (1/4-inch-thick) cucumber (1/2-inch-thick) tomato (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 Categories Amount -------1 3 1 3/4 : : 14 Preparation Time :0:00 : Grains

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------stick margarine sliced mushrooms (about 8 ounces) chopped red bell pepper sliced green onions

2 3 1 1/2 1/3

garlic cloves -- minced teaspoon salt (10 1/2-ounce) cans low-salt chicken broth (12-ounce) package wild rice blend (such as Uncle Ben's) 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 Categories Amount -------1 2 4 2 1/2 1/4 : : 12 Preparation Time :0:00 : Desserts

Oct '97

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

1/2 3 1 3/4 1

Ingredient -- Preparation Method -------------------------------Cooking spray dry breadcrumbs hot water instant espresso granules OR instant coffee granules sugar eggs honey stick margarine -- melted all-purpose flour baking powder

1 1/4 1/2 1/2

teaspoon teaspoon cup cup

ground cinnamon salt chopped walnuts 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 Categories Amount : :4 Preparation Time :0:00 : Oct '97

Vegetables

Measure

Ingredient -- Preparation Method

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

-----------tablespoon cup pounds tablespoon tablespoon teaspoon cup

-------------------------------margarine sliced onion sweet potatoes -- peeled and cut into 1 inch pieces Dijon mustard honey pepper 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 Categories Amount -------12 1/3 2 : :4 Preparation Time :0:00 : August �97

Desserts

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

Ingredient -- Preparation Method -------------------------------dried figs honey 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 Categories Amount -------2 2 2 2 2 4 4 1/2 : :2 Preparation Time :0:00 : June '97

Lamb

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

Ingredient -- Preparation Method -------------------------------Dijon mustard fresh rosemary OR dried rosemary -- crushed chopped fresh mint OR dried mint flakes honey coarsely ground pepper 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 Categories Amount -------1 1 24 1 1/4 cup cup : : 32 Preparation Time :0:00 : Nov/ Dec '97

Pork

Measure -----------(10-pound) teaspoon

Ingredient -- Preparation Method -------------------------------33%-less-sodium smoked fully cooked ham half ground allspice Cooking spray whole cloves honey 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 Categories Amount -------3 1/2 1/2 1/4 2 1 1/2 1/4 1/4 : :6 Preparation Time :0:00 : Oct '97

Poultry

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

Ingredient -- Preparation Method -------------------------------Cornish hens salt pepper coarse-grained mustard Riesling or other dry white wine honey pepper ground mace 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 Categories Amount -------1/4 1/4 4 8 1/4 2 3/4 1/8 1 1/4 1/2

:8 Preparation Time :0:00 : July '97

Poultry

Measure -----------teaspoon teaspoon (6-ounce) (4-ounce) cup tablespoons teaspoon teaspoon cups cup

Ingredient -- Preparation Method -------------------------------salt pepper skinned chicken breast halves chicken drumsticks -- skinned honey Dijon mustard paprika garlic powder finely crushed cornflakes (about 4 cups uncrushed cereal) 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 Categories : :6 Preparation Time :0:00 : Fruit Salads

May '97

Amount -------3 2 1/2 1 1/8 5

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

Ingredient -- Preparation Method -------------------------------dark rum honey grated lime rind fresh lime juice ground cinnamon 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 Categories Amount -------2 1 3 4 1 2 1 1 2 3/4 : :4 Preparation Time :0:00 : Jan/ Feb '97 Ingredient -- Preparation Method -------------------------------well-drained canned black-eyed peas -- divided Cooking spray diced onion diced seeded jalape�o pepper garlic cloves -- minced fresh breadcrumbs -- divided (about 8 slices) cooked basmati rice all-purpose flour egg -- lightly beaten egg white -- lightly beaten vegetable oil -- divided Tomatillo-Tomato Salsa (recipe follows) Cherry tomatoes (optional) TOMATILLO-TOMATO SALSA

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

1 2 2 1 1 1/4 1/4

cup diced tomato cup chopped green onions tablespoons chopped fresh cilantro tablespoons minced seeded jalape�o pepper teaspoon pepper (11-ounce) can green tomatoes (tomatillos) -- drained and chopped 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 Categories Amount -------8 1 1 1 1 6 2 1 1/2 1/2 1/2 : :4 Preparation Time :0:00 : Beef Menu Item

March '97

Measure Ingredient -- Preparation Method ------------ -------------------------------ounces thinly sliced lean deli corned beef pound small red potatoes (about 8 potatoes) -- thinly sliced cup thinly sliced leek (about 1 medium) (10-ounce) bag angel hair slaw tablespoon vegetable oil tablespoons red wine vinegar teaspoons spicy brown mustard teaspoon sugar teaspoon salt teaspoon garlic powder 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 Categories : :4 Preparation Time :0:12 : June '97

Poultry

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

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

Ingredient -- Preparation Method -------------------------------poultry seasoning salt ground cumin ground coriander ground allspice ground red pepper black pepper skinned, boned chicken breast halves olive oil Cooking spray water dry white wine lemon juice salt 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 Categories : :4 Preparation Time :0:00 : Sandwiches

Sept '97

Amount -------3 2 1 1 1/2 1/4 2 1 12 2 8 4 1 4

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

Ingredient -- Preparation Method -------------------------------plain fat-free yogurt water lemon juice tahini (sesame-seed paste) ground cumin salt garlic cloves -- peeled (15 1/2-ounce) can chickpeas (garbanzo beans) -- drained (1-ounce) slices whole-wheat bread cups shredded Bibb lettuce slices (1/4-inch-thick) tomato slices (1/4-inch-thick) red onion cup (1/8-inch-thick) slices cucumber 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 Categories Amount -------1 1 1 3 1 3/4 : :4 Preparation Time :0:00 : Oct '97

Sandwiches

Measure Ingredient -- Preparation Method ------------ -------------------------------(15-ounce) can no-salt-added chickpeas (garbanzo beans) tablespoon tahini (sesame seed paste) garlic clove -- peeled Dash crushed red pepper tablespoons fresh lemon juice cup chopped tomato cup chopped seeded English cucumber

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

cup cup cup tablespoons tablespoon

chopped green onions chopped pitted kalamata olives (1 ounce) crumbled Feta cheese minced fresh cilantro minced fresh mint (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 Categories : :7 Preparation Time :0:00 : Desserts

Jan/ Feb '97

Amount Measure -------- -----------1 (6-ounce) can 1 teaspoon 1/8 teaspoon 1/8 teaspoon 1 3/4 pounds halved (about 3 medium) 1/2 cup 2 tablespoons 1/4 3 1/2 teaspoon cups

Ingredient -- Preparation Method -------------------------------thawed apple juice concentrate -- undiluted ground cinnamon ground cloves ground ginger Granny Smith apples -- each cut into 1/4 inch wedges and raisins white rum OR vanilla extract 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 Categories : :4 Preparation Time :0:00 : Lamb Menu Item

March '97 Soups/Stews/Chowders

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

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

Ingredient -- Preparation Method -------------------------------Cooking spray pounds boneless lean lamb leg -- cut into 1-inch cubes (10 1/2-ounce) cans beef broth cup water cups coarsely chopped green cabbage cup chopped carrot cup chopped onion cup chopped peeled rutabaga cup uncooked quick-cooking barley teaspoon dried thyme teaspoon garlic powder teaspoon ground allspice teaspoon pepper 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 Categories Amount -------3 3 1 2 chopped 3 1 1/4 1 2 1/3 1/3 2 1/2 1/2 1/2 : :9 Preparation Time :0:00 : Beef Soups/Stews/Chowders

Jan/ Feb '97

Measure Ingredient -- Preparation Method ------------ -------------------------------pounds lean, boned chuck roast -- trimmed tablespoons all-purpose flour tablespoon olive oil (14 1/2-ounce) cans no-salt-added whole tomatoes -- undrained and cups teaspoons teaspoon cups cup cup cups cup teaspoon vertically sliced onion pepper salt water molasses white vinegar thinly sliced carrot (about 1 pound) raisins 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 Categories : : 20 Preparation Time :0:00 : April '97 Cakes

Baked International

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

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

1/2

Ingredient -- Preparation Method -------------------------------Cooking spray sugar light butter egg yolks all-purpose flour baking soda low-fat buttermilk chopped pecans butter extract coconut extract vanilla extract egg whites (at room temperature) Lemon rind (optional) -- lemon rind

1 1 1 1

CREAM CHEESE ICING tablespoon light butter -- chilled (8-ounce) package Neufch�tel cheese -- chilled (1-pound) package powdered sugar -- sifted 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 Categories : :4 Preparation Time :0:00 : International

Main Dish

May '97 Amount -------1 3/4 1/4 1 1 1 1/2 4 1 1/4 1 Measure -----------teaspoon cup cup tablespoon tablespoon teaspoons (4-ounce) cup cup

Poultry Ingredient -- Preparation Method -------------------------------olive oil -- divided minced onion -- divided (1 ounce) chopped prosciutto or lean smoked ham grated fresh Parmesan cheese dry breadcrumbs minced fresh rosemary -- divided skinned, boned chicken breast halves low-salt chicken broth dry white wine 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 Categories Amount -------4 1 1

:4 Preparation Time :0:00 : International Sept '97

Sandwiches

1 2

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

Measure Ingredient -- Preparation Method ------------ -------------------------------(1 1/2-ounce) Italian rolls -- split lengthwise Olive oil-flavored cooking spray garlic clove -- halved pound ground turkey cup low-fat spaghetti sauce cup finely chopped onion cup Italian-seasoned breadcrumbs cup grated fresh Parmesan cheese tablespoon chopped fresh parsley (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 Categories : :6 Preparation Time :0:12 : April '97 Soups/Stews/Chowders

International

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

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

Ingredient -- Preparation Method -------------------------------olive oil chopped onion chopped green bell pepper garlic cloves -- minced cup thinly sliced zucchini teaspoon dried Italian seasoning teaspoon crushed red pepper (1/4 to 1/2 teaspoon) (14.5-ounce) can diced tomatoes -- undrained (10 1/2-ounce) can low-salt chicken broth (8-ounce) package presliced mushrooms (8-ounce) can no-salt-added tomato sauce (16-ounce) can kidney beans -- drained (14.5-ounce) can Italian-cut green beans -- drained cup chopped fresh parsley 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 Categories Amount -------1/2 1 1/4 1/4 2 1/4 3 2

: : 21 Preparation Time :0:00 : July '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------thawed orange juice concentrate grated lime rind fresh lime juice honey cumin salt garlic cloves -- minced 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 Categories Amount -------2 2 1 1 2 2 : : 16 Preparation Time :0:00 : Breads March '97

International

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

Ingredient -- Preparation Method -------------------------------Cooking spray stick margarine -- softened tub light cream cheese -- softened sugar egg all-purpose flour baking powder

1 2

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

teaspoon teaspoon cup cup tablespoons teaspoon teaspoon teaspoons teaspoon cup cup cup teaspoons teaspoons teaspoons teaspoon tablespoons tablespoons

2 1

2 2 2 2 2 1/8

baking soda salt mashed ripe banana skim milk dark rum OR imitation rum extract grated lime rind lime juice vanilla extract chopped pecans -- toasted flaked sweetened coconut packed brown sugar margarine lime juice dark rum OR imitation rum extract chopped pecans -- toasted 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 Categories Amount -------1 1/2 1 1/2 1/4 1/4 1/4 2 1 : :4 Preparation Time :0:10 : International Poultry

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------ground allspice ground cinnamon pepper salt ground nutmeg ground mace garlic cloves -- crushed 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 Categories : :4 Preparation Time :0:00 : Nov/ Dec '97

Pasta

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

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

3 1 2 2 3

Ingredient -- Preparation Method -------------------------------water frozen black-eyed peas dried thyme bay leaves chopped sun-dried tomatoes -- packed without oil hot pepper sauce (such as Cajun Chef) hot cooked cavatappi (about 6 ounces uncooked spiral-shaped pasta) sliced green onions chopped fresh parsley thinly sliced prosciutto or lean ham -- chopped hot pepper sauce (such as Cajun Chef) extra-virgin olive oil dry mustard finely chopped fresh green chile OR canned chopped green chiles -- drained 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 Categories Amount -------1 2 2 1 1/2 1 1 2 1/3 1/4 1 1 1/2 1 1 1/2 1/2 1

: :6 Preparation Time :0:00 : Beef Soups/Stews/Chowders

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------vegetable oil lean, boned bottom round roast -- cut into 1" cubes diced plum tomato vertically sliced red onion diced green bell pepper garlic clove -- minced cups cubed peeled red potato cup dry red wine cup water tablespoon fresh lemon juice teaspoons paprika teaspoon caraway seeds teaspoon dried marjoram teaspoon salt teaspoon pepper (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 Food Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 4786 26089 20230 0 0 4716 0 0 0 0 252 0 0 0 0 * Exported from MasterCook * Kickin' Asian Chicken Salad Recipe By Serving Size Categories :Recipe by Louis Lanza :4 Preparation Time :0:00 : International Poultry

Oct '97 Salads

Amount -------1 2 2 1

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

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

1 1 6

Ingredient -- Preparation Method -------------------------------prepared wasabi powder (dried Japanese horseradish) honey red wine vinegar chopped shallots dark sesame oil salt pepper firm tofu beets sweet potato shiitake mushrooms gourmet salad greens ready-to-eat roasted skinned, boned chicken breasts (such as Tyson) -- shredded

Preheat oven to 400�. Place first 8 ingredients in a blender; process until smooth. Set aside. Leave root and 1 inch of stem on beets; scrub with a brush. Place beets and sweet potato in a shallow baking dish. Bake at 400� for 45 minutes. Add mushrooms, and bake an additional 15 minutes. Cool to touch. Peel beets and potato; cut into 1/2inch cubes. Thinly slice mushrooms. Combine beets, potato, mushrooms, greens, and chicken. Drizzle dressing over salad; toss well. Serve immediately. Serving Size: 2 cups Cuisine: "Asian" Source: "Cooking Light, October 1997, p.114" Copyright: "� Cooking Light" Yield: "8 cups" ------------------Per serving: 301 Calories (kcal); 5g Total Fat; (15% calories from fat); 31g Protein; 34g Carbohydrate; 72mg Cholesterol; 275mg Sodium Food Exchanges: 1 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates NOTES : Wasabi is the Japanese version of horseradish. It comes in powder form and is available in Asian groceries and some supermarkets. It's green and very fiery. If you prefer, though, you can substitute prepared horseradish. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 4196 4165 4745 0 * Exported from MasterCook * Lamb and Okra with Indian Spices

Recipe By Serving Size Categories Amount -------1 1/2 2 1 1/2 1/8 1 1/2 3 2 1 1 1 1/4 1 6 2

: :6 : Lamb

Preparation Time :0:00 March '97

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

Ingredient -- Preparation Method -------------------------------lean boned leg of lamb all-purpose flour pumpkin-pie spice salt -- divided black pepper Cooking spray cups chopped onion large garlic cloves -- crushed bay leaves (14 1/2-ounce) can whole tomatoes -- undrained and chopped teaspoon ground cumin teaspoon brown sugar teaspoon ground red pepper (14 1/2-ounce) can sliced okra -- well drained cups hot cooked rice tablespoons flaked sweetened coconut -- toasted

Trim fat from lamb; cut into 3/4-inch cubes. Combine lamb, flour, pumpkin-pie spice, 1/4 teaspoon salt, and black pepper in a large zip-top plastic bag; seal and toss well. Set aside. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add lamb; cook 5 minutes or until browned on all sides. Drain lamb; set aside. Recoat skillet with cooking spray. Add onion, garlic, and bay leaves; saut� 5 minutes or until onion is tender. Return lamb to skillet. Add 1/4 teaspoon salt, tomatoes, cumin, sugar, and red pepper; cover, reduce heat, and simmer 10 minutes, stirring occasionally. Gently stir in okra; cover and simmer an additional 5 minutes. Discard bay leaves. Serve over rice; sprinkle with coconut. Serving Size: 1 cup lamb mixture, 1 cup rice, and 1 teaspoon coconut Source: "Cooking Light, March 1997, p.99" Copyright: "� Cooking Light" ------------------Per serving: 448 Calories (kcal); 10g Total Fat; (19% calories from fat); 21g Protein; 67g Carbohydrate; 48mg Cholesterol; 328mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26462 0 27171 0 0 0 0 620 2160 2470 0 0 0 4978 0 5226 * Exported from MasterCook * Lamb-and-Black Bean Chili

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

: :8 Preparation Time :0:00 : April '97 Soups/Stews/Chowders

Lamb

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

Ingredient -- Preparation Method -------------------------------lean ground lamb chopped onion garlic cloves -- minced (14 1/2-ounce) cans no-salt-added whole tomatoes -- undrained and cup dry red wine tablespoon chili powder teaspoons ground cumin teaspoons dried oregano teaspoon sugar teaspoon salt (15-ounce) cans black beans -- drained teaspoon hot sauce Cilantro sprigs (optional)

Combine first 3 ingredients in a Dutch oven; cook over medium heat until browned, stirring to crumble. Drain in a colander; pat dry with paper towels. Wipe drippings from pan with a paper towel; return mixture to pan. Add tomatoes and next 6 ingredients (tomatoes through salt); bring to a boil. Cover, reduce heat, and simmer 2 hours; stir occasionally. Stir in beans and hot sauce. Cover; simmer 30 minutes. Garnish with cilantro sprigs, if desired. Serving Size: 1 cup Source: "Cooking Light, April 1997, p.196" Copyright: "� Cooking Light" Yield: "8 cups" ------------------Per serving: 288 Calories (kcal); 6g Total Fat; (19% calories from fat); 24g Protein; 29g Carbohydrate; 44mg Cholesterol; 647mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : When I'm in the mood for chili, this is the recipe I turn to. We printed it back in 1989, and, in my opinion, it can't be equaled. The only ingredient I don't usually have on hand is the ground lamb, but you can use ground beef instead, and it still delivers. �Associate Food Editor Maureen Callahan Nutr. Assoc. : 26385 0 0 0 0 0 0 0 0 0 578 0 385 * Exported from MasterCook * Lazy Lasagna

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

: :9 Preparation Time :0:15 : Pasta

Sept '97

Measure Ingredient -- Preparation Method ------------ -------------------------------pound ground round (26-ounce) jar low-fat spaghetti sauce (16-ounce) carton fat-free cottage cheese tablespoons grated Parmesan cheese Cooking spray (8-ounce) package precooked lasagna noodles cup (4 ounces) preshredded reduced-fat mild Cheddar cheese Chopped fresh parsley (optional)

Preheat oven to 350�. Cook meat in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain well, and return meat to pan. Add sauce; bring to a boil. Reduce heat, and simmer 5 minutes. Combine cottage and Parmesan cheeses in a bowl; set aside. Spread 1/2 cup meat mixture in bottom of a 13 � 9-inch baking dish coated with cooking spray. Arrange 4 noodles over meat mixture; top with half of cottage cheese mixture, 1 cup meat mixture, and 1/3 cup Cheddar cheese. Repeat layers, ending with noodles. Spread remaining meat mixture over noodles. Cover and bake at 350� for 30 minutes. Uncover; sprinkle with 1/3 cup Cheddar cheese, and bake 5 more minutes or until cheese melts. Let stand 10 minutes before serving. Garnish with parsley, if desired. Description: "Lasagna typically takes longer to put together than it does to cook. Precooked noodles and prepackaged convenience products, however, make this a zip to prepare." Source: "Cooking Light, September 1997, p.147" Copyright: "� Cooking Light" T(Cooking Time): "0:35" ------------------Per serving: 287 Calories (kcal); 9g Total Fat; (28% calories from fat); 24g Protein; 26g Carbohydrate; 37mg Cholesterol; 644mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 9018 0 4232 0 0 5857 26495 0 * Exported from MasterCook * Lemon Chiffon Cake with Fresh-Fruit Compote

Recipe By Serving Size Categories Amount -------1 1/2 1 1/4 2 1 1/4 1 2 6 1/4 1 1 1/4 1 1

: :8 Preparation Time :0:00 : Cakes May '97

Desserts

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

Ingredient -- Preparation Method -------------------------------sifted cake flour granulated sugar baking powder salt vegetable oil grated lemon rind fresh lemon juice vanilla extract egg yolks egg whites (at room temperature) cream of tartar sliced strawberries blackberries brandy granulated sugar powdered sugar

Preheat oven to 350�. Combine first 4 ingredients in a large bowl; stir well. Add oil, lemon rind, lemon juice, vanilla, and egg yolks; beat mixture at medium speed of a mixer until smooth. Beat egg whites and cream of tartar at high speed of a mixer until stiff peaks form using clean, dry beaters. Gently stir one-fourth of egg white mixture into batter; gently fold in remaining egg white mixture. 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 25 minutes or until cake springs back when lightly touched. Invert pan; let cool for 40 minutes. Combine berries, brandy, and 1 teaspoon granulated sugar in a medium bowl; stir gently. Let stand at room temperature for 30 minutes. Loosen cake from sides of pan using a narrow metal spatula. Invert cake onto a plate, and sprinkle with powdered sugar. Cut cake into 8 slices, and serve with fruit compote. Serving Size: 1 cake slice and 1/4 cup of fruit mixture Source: "Cooking Light, May 1997, p.136" Copyright: "� Cooking Light" ------------------Per serving: 197 Calories (kcal); 5g Total Fat; (24% calories from fat); 5g Protein; 30g Carbohydrate; 53mg Cholesterol; 171mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1 1/2 Other Carbohydrates NOTES : "This is a very popular cake at Maison Robert," Andr�e says. "It's not

heavy and has a lot of flavor." Nutr. Assoc. : 0 0 0 0 0 0 0 0 3232 533 0 1436 166 0 0 0 * Exported from MasterCook * Lemon-Cornmeal Icebox Cookies Recipe By Serving Size Categories Amount -------3/4 1/4 1/4 1/8 4 3/4 2 1 1 : : 24 Preparation Time :0:00 : Cookies

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour yellow cornmeal baking soda salt stick margarine -- softened sugar grated lemon rind vanilla extract egg white Cooking spray

Combine the first 4 ingredients in a bowl, and set aside. Beat the margarine at medium speed of a mixer until light and fluffy. Gradually add the sugar, beating at medium speed of a mixer until well-blended. Add the lemon rind, vanilla extract, and egg white, and beat well. Add the flour mixture, and stir until wellblended. Turn the dough out onto wax paper, and shape into a 6-inch log. Wrap the 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: 62 Calories (kcal); 2g Total Fat; (28% 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 0 0

* Exported from MasterCook * Lemon-Garlic Chicken with Blond BBQ Sauce Recipe By Serving Size Categories Amount -------1 1 1/3 3 1/4 2 2 1 1/4 3/4 1/4 : :4 Preparation Time :0:00 : April '97

Poultry

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

Ingredient -- Preparation Method -------------------------------chicken drumsticks (4 drumsticks) -- skinned chicken thighs (4 thighs) -- skinned fresh lemon juice Dijon mustard garlic powder light mayonnaise barbecue sauce chili powder paprika Italian-seasoned breadcrumbs grated Parmesan cheese Cooking spray Lemon wedges (optional) -- lemon wedges

Trim excess fat from chicken. Combine lemon juice, mustard, and garlic powder in a large bowl; reserve 2 tablespoons. Set aside. Add chicken to lemon juice mixture in large bowl, turning to coat. Cover and marinate in refrigerator 30 minutes. Combine reserved 2 tablespoons lemon juice mixture, mayonnaise, barbecue sauce, chili powder, and paprika. Cover and chill. Preheat oven to 400�. Combine breadcrumbs and cheese. Remove chicken from bowl. Discard marinade. Dredge chicken in breadcrumb mixture. Place chicken on a broiler pan coated with cooking spray. Bake at 400� for 45 minutes or until golden brown and chicken is done. Serve with sauce, and garnish with lemon wedges, if desired. Serving Size: 1 drumstick, 1 thigh, and 2 tablespoons sauce Source: "Cooking Light, April 1997, p.164" Copyright: "� Cooking Light" T(Marinating Time): "0:30" ------------------Per serving: 298 Calories (kcal); 9g Total Fat; (27% calories from fat); 32g Protein; 21g Carbohydrate; 109mg Cholesterol; 1049mg Sodium Food Exchanges: 1 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 26885 4951 0 0 0 0 0 0 0 3768 0 0 3904 * Exported from MasterCook * Lemon-Garlic Pita Chips Recipe By Serving Size Categories Amount -------3 2 1 1/2 1/4 : :4 Preparation Time :0:00 : Breads Menu Item

Jan/ Feb '97

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

Ingredient -- Preparation Method -------------------------------(6-inch) pita bread rounds -- split in half horizontally olive oil lemon pepper garlic powder

Preheat oven to 400�. Cut each pita half into 4 wedges; place on a baking sheet. Drizzle oil evenly over wedges. Combine lemon pepper and garlic powder; sprinkle evenly over wedges. Bake at 400� for 5 minutes or until crisp. Serving Size: 6 chips Source: "Cooking Light, January/February 1997, p.97" Copyright: "� Cooking Light" Yield: "24 chips" ------------------Per serving: 146 Calories (kcal); 3g Total Fat; (17% calories from fat); 4g Protein; 26g Carbohydrate; 0mg Cholesterol; 369mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20156 0 0 0 * Exported from MasterCook * Lemon-Herb Grilled Chicken, Corn on the Cob, and Onions Recipe By Serving Size Categories Amount -------1/2 : :4 Preparation Time :0:00 : Grilling Poultry

June '97

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

Ingredient -- Preparation Method -------------------------------dry vermouth

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

1/2

cup tablespoon tablespoon tablespoon teaspoons tablespoons tablespoons tablespoons teaspoon teaspoon slices (6-ounce) ears

OR dry white wine chopped chives chopped fresh oregano chopped fresh rosemary grated lemon rind fresh lemon juice extra-virgin olive oil Dijon mustard salt pepper (1/2-inch-thick) red onion skinned chicken breast halves corn with husks (about 2 1/4 pounds) Cooking spray

Combine first 10 ingredients in a small bowl; stir well. Arrange onion slices in a single layer in a shallow dish. Add chicken breast halves; pour herb mixture over onion and chicken. Cover and marinate in refrigerator 1 hour. Pull husks back from corn (do not remove). Remove silks. Pull husks back over corn, and tie top with heavy string; set aside. Prepare grill. Remove onion slices and chicken from dish, reserving marinade. Place chicken breast halves, bone sides up, on grill rack coated with cooking spray; grill 50 minutes or until chicken is done, turning and basting with reserved marinade every 10 minutes. Moisten corn with water; grill 10 minutes or until tender, turning corn after 5 minutes. Grill onion slices 6 minutes or until tender, turning and basting with reserved marinade after 3 minutes. Serving Size: 1 chicken breast half, 1 ear of corn, and 2 onion slices Source: "Cooking Light, June 1997, p.96" Copyright: "� Cooking Light" ------------------Per serving: 368 Calories (kcal); 14g Total Fat; (36% calories from fat); 32g Protein; 23g Carbohydrate; 87mg Cholesterol; 243mg Sodium Food Exchanges: 1 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Any combination of fresh herbs can be used in the marinade, including basil, parsley, or thyme. Round out this all-in-one meal with the Frozen Mud Pie Sandwiches. Nutr. Assoc. : 0 0 2130706543 0 0 0 0 0 3924 0 0 0 27187 324 26338 0 * Exported from MasterCook * Lemon-Herb Marinade Recipe By Serving Size Categories : : 20 Preparation Time :0:00 : July '97

Sauces/Condiments/Marinades

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

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

Ingredient -- Preparation Method -------------------------------grated lemon rind fresh lemon juice chopped fresh basil chopped fresh mint white wine vinegar chopped fresh oregano olive oil salt garlic cloves -- crushed

Combine all ingredients, and stir marinade well. Serving Size: 1 tablespoon Source: "Cooking Light, July 1997, p.81" Copyright: "� Cooking Light" Yield: "1 1/4 Cups" ------------------Per serving: 13 Calories (kcal); 1g Total Fat; (64% calories from fat); trace Protein; 1g Carbohydrate; 0mg Cholesterol; 27mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 5458 0 0 0 620 * Exported from MasterCook * Lemon-Rosemary Custard Cakes Recipe By Serving Size Categories Amount -------3 3/4 2 1/4 1 1/4 1 3 1 1/2 1 : :6 Preparation Time :0:00 : April '97

Cakes

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

Ingredient -- Preparation Method -------------------------------egg whites (at room temperature) sugar -- divided stick margarine -- softened all-purpose flour grated lemon rind fresh lemon juice minced fresh rosemary salt egg yolks 1% low-fat milk Cooking spray sifted powdered sugar

Preheat oven to 350�. Beat egg whites at medium-high speed of a mixer until foamy. Gradually add 1/4 cup sugar, 1 tablespoon at a time, beating until stiff peaks form. Set aside. Beat 1/2 cup sugar and margarine at medium speed of a mixer until well-blended (about 5 minutes). Add flour, rind, juice, rosemary, and salt, and beat well. Add egg yolks and milk, and beat well. Gently stir one-fourth of egg white mixture into batter; gently fold in remaining egg white mixture. Spoon into 6 (6-ounce) custard cups coated with cooking spray. Place cups in a baking pan, and add hot water to pan to a depth of 1 inch. Bake cakes at 350� for 45 minutes or until set. Remove cups from pan, and sprinkle with powdered sugar. Source: "Cooking Light, April 1997, p.138" Copyright: "� Cooking Light" T(Baking Time): "0:45" ------------------Per serving: 220 Calories (kcal); 7g Total Fat; (28% calories from fat); 6g Protein; 34g Carbohydrate; 109mg Cholesterol; 107mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 533 0 0 0 0 0 3399 0 3232 0 0 0 * Exported from MasterCook * Lemony Shrimp-and-Couscous Salad Recipe By Serving Size Categories Amount -------1 1/2 1 1 1 1/2 1/4 1/4 1/4 3 1 1/4 1/4 1/2 : :4 Preparation Time :0:00 : Fish And Shellfish Salads

June '97

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

Ingredient -- Preparation Method -------------------------------water medium shrimp -- peeled and deveined uncooked couscous diced plum tomatoes thinly sliced green onions chopped fresh basil low-salt chicken broth fresh lemon juice olive oil salt pepper (2 ounces) grated fresh Parmesan cheese

Bring water to a boil in a medium saucepan. Add shrimp; cook 3 minutes. Drain shrimp in a colander over a bowl, reserving cooking liquid. Add couscous to

reserved cooking liquid. Cover and let stand 5 minutes. Fluff with a fork. Combine couscous, shrimp, tomatoes, green onions, and basil in a large bowl. Combine broth, lemon juice, oil, salt, and pepper. Pour dressing over salad; toss gently to coat. Sprinkle with cheese. Serving Size: 1 cup salad and 2 tablespoons cheese Source: "Cooking Light, June 1997, p.104" Copyright: "� Cooking Light" ------------------Per serving: 382 Calories (kcal); 9g Total Fat; (21% calories from fat); 34g Protein; 40g Carbohydrate; 180mg Cholesterol; 534mg Sodium Food Exchanges: 2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Although we call for raw, fresh shrimp, you can buy it cooked. Just skip the cooking step; use 1 1/2 cups boiling water for the couscous. Nutr. Assoc. : 0 1372 449 0 0 0 4017 0 0 0 0 3562 * Exported from MasterCook * Lentil Soup Recipe By Serving Size Categories Amount -------7 1/2 7 1/2 1 1/2 1 1 1/2 1/2 2 2 1/2 : :6 Preparation Time :0:00 : Nov/ Dec '97

Soups/Stews/Chowders

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

Ingredient -- Preparation Method -------------------------------Fresh Vegetable Broth -- (see recipe) OR water dried lentils chopped onion chopped carrot chopped celery chopped parsnip low-sodium soy sauce dried oregano salt

Combine broth and dried lentils in a large Dutch oven, and bring to a boil. Cover, reduce heat, and simmer 30 minutes. Add chopped onion and next 7 ingredients (onion through salt); cover and simmer 15 minutes. Serving Size: 1 1/2 cups

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

Copyright: "� Cooking Light" ------------------Per serving: 260 Calories (kcal); 1g Total Fat; (3% calories from fat); 16g Protein; 50g Carbohydrate; 0mg Cholesterol; 675mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 3 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 2130706543 0 0 20022 0 0 0 0 0 * Exported from MasterCook * Fresh Vegetable Broth Recipe By Serving Size Categories Amount -------3 2 2 2 1 12 4 3 1 1 1 1 5 1 : : 12 Preparation Time :0:00 : Nov/ Dec '97 Vegetables

Soups/Stews/Chowders

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

quarts teaspoon

Ingredient -- Preparation Method -------------------------------chopped onion chopped carrot chopped celery chopped parsnip chopped leek black peppercorns unpeeled garlic cloves bay leaves basil sprig thyme sprig rosemary sprig parsley sprig cold water 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 * Lime-Vinegar Sauce Recipe By Serving Size Categories Amount -------1 1/4 1/2 2 1 1 1 : : 20 Preparation Time :0:00 : June '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------hot water sugar salt fresh lime juice white vinegar fish sauce 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 *

Linguine and Chicken Florentine Recipe By Serving Size Categories : :4 Preparation Time :0:00 : Main Dish Pasta

May '97 Poultry

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

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

Ingredient -- Preparation Method -------------------------------uncooked linguine all-purpose flour salt pepper skinned, boned chicken breast -- cut into bite-size pieces olive oil chopped onion garlic clove -- minced low-salt chicken broth ground nutmeg torn spinach (4 ounces) shredded reduced-fat reduced-sodium Swiss cheese (such as Alpine Lace) chopped fresh basil

Cook pasta according to package directions, omitting salt and fat. Drain; set aside. Combine flour, salt, and pepper in a bowl; add chicken, tossing to coat. Heat oil in a large nonstick skillet over medium-high heat. Add chicken mixture, onion, and garlic; saut� 4 minutes. Add broth and nutmeg; bring to a simmer. Cook over medium-low heat 3 minutes or until chicken is done. Combine pasta, spinach, cheese, and basil in a large bowl; toss well. Add the chicken mixture, tossing gently. Serving Size: 1 1/2 cups Source: "Cooking Light, May 1997, p.90" Copyright: "� Cooking Light" ------------------Per serving: 437 Calories (kcal); 13g Total Fat; (25% calories from fat); 33g Protein; 50g Carbohydrate; 59mg Cholesterol; 306mg Sodium Food Exchanges: 3 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26045 0 0 0 4943 0 0 0 0 0 0 1466 0 * Exported from MasterCook * Linguine with Potatoes, Green Beans, and Spinach Pesto

Recipe By Serving Size Categories Amount -------6 7 1/3 1/4 2 2 2 1 8 3 2 1/2 1/4

: :4 Preparation Time :0:00 : Jan/ Feb '97

Pasta

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

Ingredient -- Preparation Method -------------------------------toasted pine nuts -- divided packaged spinach leaves -- trimmed grated fresh Parmesan cheese (1 1/2 ounces) chopped fresh basil lemon juice salt pepper garlic cloves -- minced water olive oil uncooked linguine cubed (1/2-inch) peeled red potato (about 3 medium) cut (2-inch) green beans (about 1/4 pound) Shaved fresh Parmesan cheese (optional)

Place 3 tablespoons pine nuts, spinach, and next 6 ingredients (spinach through garlic) in a food processor; process until smooth, scraping sides of processor bowl once. With food processor on, slowly pour water and oil through food chute; process until well-blended. Set aside. Cook linguine and potato in boiling water 6 minutes. Add green beans; cook an additional 5 minutes or until potato is tender. Drain. Combine remaining 3 tablespoons pine nuts, spinach mixture, and pasta mixture in a large bowl. Toss well to coat. Garnish with Parmesan cheese, if desired. Serving Size: 2 cups Description: "There's no shortage of flavor in this dish, meatless or not. Packed with spinach, green beans, and potatoes, it's loaded with calcium and beta carotene and has plenty of protein to boot." Source: "Cooking Light, January/February 1997, p.80" Copyright: "� Cooking Light" ------------------Per serving: 466 Calories (kcal); 13g Total Fat; (24% calories from fat); 18g Protein; 72g Carbohydrate; 5mg Cholesterol; 447mg Sodium Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4489 926413 20086 0 0 0 0 0 0 0 1405 421 3568 2130706543 * Exported from MasterCook *

Linguine with Roasted Tomatoes and Garlic Recipe By Serving Size Categories Amount -------2 2 1/2 1/4 5 4 2 1/4 : :4 Preparation Time :0:00 : Pasta

Sept '97

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

Ingredient -- Preparation Method -------------------------------cherry tomatoes extra-virgin olive oil -- divided salt -- divided pepper unpeeled garlic cloves hot cooked linguine (about 8 ounces uncooked pasta) chopped fresh parsley chopped fresh basil

Preheat oven to 450� Combine cherry tomatoes, 1 tablespoon oil, 1/4 teaspoon salt, pepper, and garlic in a 13 � 9-inch baking dish; toss gently. Bake at 450� for 45 minutes or until garlic is browned, stirring occasionally. (Tomato skins will pop.) Squeeze garlic cloves to extract garlic pulp; mash pulp. Discard skins. Add garlic pulp to tomato mixture, stirring gently. Combine tomato mixture, 1 tablespoon oil, 1/4 teaspoon salt, pasta, parsley, and basil in a large bowl; toss gently. Serving Size: 1 cup Source: "Cooking Light, September 1997, p.98" Copyright: "� Cooking Light" ------------------Per serving: 308 Calories (kcal); 8g Total Fat; (23% calories from fat); 9g Protein; 51g Carbohydrate; 0mg Cholesterol; 289mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2557 0 0 0 620 2845 0 0 * Exported from MasterCook * Linguine with Shrimp and Sun-dried Tomatoes Recipe By Serving Size Categories Amount -------: :4 Preparation Time :0:30 : April '97 Pasta

Fish And Shellfish

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

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

1 1/2 1/2 5 1 1/2 1/2 3 1 1 16 1

ounces cup ounces pound cup cup tablespoons tablespoon tablespoon teaspoon teaspoon small cup

3/4 1/4 1/2

sun-dried tomatoes -- packed without oil (about 20) boiling water uncooked linguine Cooking spray medium shrimp -- peeled and deveined chopped green onions dry white wine fresh lemon juice capers olive oil dried Italian seasoning pepper pitted black olives garlic clove -- minced finely shredded Parmesan cheese

Combine sun-dried tomatoes and boiling water in a bowl; let stand 30 minutes, and drain well. Slice thinly, and set aside. Cook pasta according to package directions, omitting salt and fat; set aside. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add shrimp and green onions; saut� 5 minutes or until shrimp are done. Add sun-dried tomatoes, wine, and next 7 ingredients (wine through garlic); cook 1 minute or until thoroughly heated. Remove shrimp mixture from heat, and add cooked pasta; toss well. Serve with cheese. Serving Size: 1 1/4 cups pasta mixture and 2 tablespoons cheese Description: "Sun-dried tomatoes add intense flavor to everyday dishes." Source: "Cooking Light, April 1997, p.194" Copyright: "� Cooking Light" T(Cooking Time): "0:10" ------------------Per serving: 400 Calories (kcal); 11g Total Fat; (25% calories from fat); 33g Protein; 37g Carbohydrate; 180mg Cholesterol; 740mg Sodium Food Exchanges: 2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Serving Ideas : Serve this with a tossed salad and French bread. Nutr. Assoc. : 0 0 26045 0 0 0 0 0 2478 0 0 0 26010 0 4925 * Exported from MasterCook * Linguine with Spicy Beef and Artichokes Recipe By Serving Size Categories : :5 Preparation Time :0:17 : Pasta

Sept '97

Amount -------1/2 2 1 2 3 1 5

Measure -----------pound cups

1/2

Ingredient -- Preparation Method -------------------------------ground round low-fat vegetable primavera spaghetti sauce cup water tablespoons tomato paste teaspoon crushed red pepper garlic cloves -- crushed (14-ounce) can quartered artichoke hearts -- drained cups hot cooked linguine (about 10 ounces uncooked pasta)

Cook meat in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain well, and return meat to pan. Add the spaghetti sauce and the next 4 ingredients (spaghetti sauce through garlic), and stir well. Bring to a boil; reduce heat, and simmer, uncovered, 10 minutes. Stir in artichokes; cover and simmer 2 minutes. Serve meat mixture over linguine. Serving Size: 1 cup pasta and 1 cup sauce Source: "Cooking Light, September 1997, p.145" Copyright: "� Cooking Light" T(Cooking Time): "0:22" ------------------Per serving: 371 Calories (kcal); 7g Total Fat; (15% calories from fat); 20g Protein; 59g Carbohydrate; 28mg Cholesterol; 466mg Sodium Food Exchanges: 3 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 9018 1508 0 0 0 620 42 2845 0 * Exported from MasterCook * Linguine with Two Sauces Recipe By Serving Size Categories Amount -------2 2 1 3/4 1/2 2 : :8 Preparation Time :0:00 : Pasta

Sept '97

Measure -----------teaspoons tablespoon teaspoon teaspoon (14.5-ounce)

Ingredient -- Preparation Method -------------------------------olive oil garlic cloves -- minced chopped fresh basil pepper -- divided salt -- divided cans Italian-style diced tomatoes -- undrained

4 2 1 1/2

cups cup cups cup cup cups cup

1/2 8 1/4

Cooking spray sliced cremini or button mushrooms (about 12-ounces) all-purpose flour 1% low-fat milk (4 ounces) shredded reduced-fat reduced-sodium Swiss cheese (such as Alpine Lace) dry white wine hot cooked linguine (about 1 pound uncooked pasta) grated fresh Parmesan cheese Fresh oregano sprigs (optional)

Preheat oven to 350� Heat oil in a nonstick skillet over medium heat. Add garlic; saut� 30 seconds. Add basil, 1/4 teaspoon pepper, 1/4 teaspoon salt, and tomatoes; cook over low heat 20 minutes, stirring occasionally. Set aside. Place a large saucepan coated with cooking spray over medium-high heat until hot. Add mushrooms, and cook 5 minutes. Remove from saucepan, and set aside. Add flour to saucepan. Gradually add milk, stirring with a whisk until blended. Place flour mixture over medium heat, and cook until thick (about 3 minutes), stirring constantly. Stir in Swiss cheese, wine, 1/2 teaspoon pepper, and 1/4 teaspoon salt. Cook until cheese melts (about 1 minute), stirring constantly. Remove from heat, and stir in mushrooms. Combine linguine and mushroom sauce in a large bowl. Spoon linguine mixture into a 13 � 9-inch baking dish coated with cooking spray. Spread tomato sauce evenly over the linguine mixture, and sprinkle with Parmesan cheese. Cover and bake at 350� for 20 minutes. Uncover and bake an additional 5 minutes. Garnish with oregano sprigs, if desired. Serving Size: 1 1/4 cups Source: "Cooking Light, September 1997, p.112" Copyright: "� Cooking Light" ------------------Per serving: 345 Calories (kcal); 5g Total Fat; (12% calories from fat); 16g Protein; 58g Carbohydrate; 9mg Cholesterol; 474mg Sodium Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Prepare the tomato sauce first. While it simmers, make the mushroom sauce. Nutr. Assoc. : 0 620 0 0 0 219 0 4977 0 0 4058 0 2845 0 2130706543 * Exported from MasterCook * Longhorn Caviar Recipe By Serving Size : : 14 Preparation Time :0:00

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

: Appetizers Measure -----------cups cup tablespoons tablespoons tablespoon tablespoon teaspoon teaspoon teaspoon teaspoon

Nov/ Dec '97

Ingredient -- Preparation Method -------------------------------chopped seeded tomato thinly sliced green onions canned chopped green chiles white wine vinegar minced seeded jalape�o pepper chopped fresh cilantro olive oil salt ground cumin pepper garlic clove -- minced (15 .8-ounce) can canned black-eyed peas -- drained Jalape�o slices (optional) Cilantro sprigs (optional)

Combine all ingredients in a bowl. Cover and chill. Garnish with jalape�o slices and cilantro sprigs, if desired. Serve with baked tortilla chips. Serving Size: 1/4 cup Description: "This Texas "caviar" is made from black-eyed peas rather than fish eggs. Texans say you need to make it one to three days ahead so the flavors will mellow." Source: "Cooking Light, November/December 1997, p.226" Copyright: "� Cooking Light" Yield: "3 1/2 Cups" ------------------Per serving: 33 Calories (kcal); 1g Total Fat; (14% calories from fat); 2g 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. : 20183 0 20197 0 20102 0 0 0 0 0 0 2275 2130706543 2130706543 * Exported from MasterCook * Lort Cha (Short Rice Noodles) Recipe By Serving Size Categories : :4 Preparation Time :0:00 : International Pasta

June '97 Pork

Amount -------2 1 1/2 1 1 1/2 2 strips 2 1 1 1/2 1 1/2 1 1/2

Measure -----------tablespoons tablespoon teaspoon pound teaspoons (4-ounce)

Ingredient -- Preparation Method -------------------------------low-sodium soy sauce oyster sauce sugar uncooked udon noodles (thick, round, fresh Japanese wheat noodles) or spaghetti vegetable oil Cooking spray (about 3/4 inch thick) lean, boned center-cut loin pork chops -- cut into 1/4-inch wide garlic cloves -- minced egg -- lightly beaten fresh bean sprouts thinly sliced green cabbage (1 1/2-inch) julienne-cut green onions

large cups cups cups

Combine first 3 ingredients in a bowl. Stir well; set aside. Cook noodles in boiling water 10 minutes (discard noodle seasoning packet). Drain; rinse under cold water. Set aside. Heat oil in a wok or large skillet coated with cooking spray over high heat until hot. Add pork and garlic, and stir-fry 2 minutes. Add soy sauce mixture, and stirfry 30 seconds. Add egg, and stir-fry 30 seconds. Add cooked noodles, bean sprouts, sliced cabbage, and green onions; stir-fry 3 minutes or until vegetables wilt and udon noodles are thoroughly heated. Serving Size: 1 1/2 cups Description: "This is a surprisingly quick and easy stir-fry, and most of the ingredients are quite familiar." Cuisine: "Asian" Source: "Cooking Light, June 1997, p.110" Copyright: "� Cooking Light" ------------------Per serving: 593 Calories (kcal); 11g Total Fat; (16% calories from fat); 30g Protein; 94g Carbohydrate; 70mg Cholesterol; 398mg Sodium Food Exchanges: 5 1/2 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 4363 0 0 1258 0 0 96 4920 20030 * Exported from MasterCook * Low-Fat Chicken Stock Recipe By Serving Size : :0 Preparation Time :0:00

Categories Amount -------1 16 1 3 3 1 1 2 1

: April '97 Measure -----------(3-pound) cups large medium tablespoon tablespoon large

Soups/Stews/Chowders

Ingredient -- Preparation Method -------------------------------chicken water onion -- cut into 1-inch pieces carrots -- cut into 3-inch pieces (about 1/2 pound) celery stalks -- cut into 1-inch pieces black peppercorns dried thyme bay leaves garlic clove

Remove and discard giblets and neck from chicken. Rinse under cold water; pat dry. Trim excess fat. Place chicken, 16 cups water, and remaining ingredients in a large Dutch oven or stockpot; bring to a boil. Cover, reduce heat, and simmer 2 hours. Remove chicken; let cool. Remove and discard skin. Remove chicken from bones; shred with 2 forks to measure about 3 cups meat, reserving meat. (Store chicken in an airtight container in refrigerator; reserve to use in soup or for other uses.) Strain broth through a paper towel-lined sieve into a large bowl; discard solids. Cover and chill stock overnight. Skim solidified fat from surface of stock; discard. Stock may be frozen in airtight containers for up to 3 months. Source: "Cooking Light, April 1997, p.162" Copyright: "� Cooking Light" Yield: "10 Cups" ------------------Per serving: 2334 Calories (kcal); 155g Total Fat; (60% calories from fat); 177g Protein; 52g Carbohydrate; 895mg Cholesterol; 994mg Sodium Food Exchanges: 1 Grain(Starch); 24 Lean Meat; 7 Vegetable; 0 Fruit; 16 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Macaroni Salad Recipe By Serving Size Categories Amount -------: :8 Preparation Time :0:00 : August �97 Pork

Pasta

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

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

2 2 1 4 1 1

2/3 1/3

1/4

cup cup tablespoons tablespoons tablespoon teaspoon cups cup cup cup cup cup cup cup

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

low-fat sour cream light mayonnaise chopped fresh parsley sweet pickle relish spicy brown mustard white pepper cooked elbow macaroni (about 8 ounces uncooked pasta) sliced green onions frozen green peas -- thawed (3 ounces) diced reduced-fat sharp Cheddar cheese diced carrot diced green bell pepper sliced celery diced lean ham (about 2 ounces)

Combine first 6 ingredients in a large bowl; stir well. Add macaroni and remaining ingredients; toss well to coat. Cover and chill. Serving Size: 1 cup Source: "Cooking Light, August 1997, p.128" Copyright: "� Cooking Light" ------------------Per serving: 211 Calories (kcal); 6g Total Fat; (23% calories from fat); 10g Protein; 30g Carbohydrate; 14mg Cholesterol; 345mg 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. : 4055 4052 0 0 940 0 2829 0 0 26495 0 0 0 3886 * Exported from MasterCook * Mahimahi with Tequila-Tomato Salsa Recipe By Serving Size Categories Amount -------1 1/2 1/2 1/3 1/4 1 1/4 1/8 1 : :6 Preparation Time :0:00 : Fish And Shellfish Main Dish

June '97

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

Ingredient -- Preparation Method -------------------------------chopped tomato chopped tomatillo tequila chopped green onions white wine vinegar olive oil salt pepper garlic clove -- minced

6

(6-ounce)

mahimahi or other firm white fish fillets (about 1 inch thick) Cooking spray

Combine first 9 ingredients in a small bowl; stir tomato salsa well. Prepare grill or broiler. Place fish on grill rack or broiler pan coated with cooking spray, and cook 5 minutes on each side or until fish flakes easily when tested with a fork. Serve with tomato salsa. Serving Size: 1 fillet and 1/3 cup salsa Source: "Cooking Light, June 1997, p.151" Copyright: "� Cooking Light" ------------------Per serving: 221 Calories (kcal); 4g Total Fat; (18% calories from fat); 32g Protein; 3g Carbohydrate; 124mg Cholesterol; 243mg 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 1500 0 0 0 0 0 0 0 3076 0 * Exported from MasterCook * Malay Chicken Salad with Curried Ginger Dressing Recipe By Serving Size Categories :Connie Emerson, Reno, Nevada. :4 Preparation Time :0:00 : August �97 Poultry

International Salads

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

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

Ingredient -- Preparation Method -------------------------------uncooked instant rice all-purpose flour ground cumin ground coriander skinned, boned chicken breast -- cut into bite-size pieces vegetable oil torn Boston lettuce cubed pineapple cubed peeled papaya or mango seedless red grapes -- halved Curried Ginger Dressing chopped fresh cilantro CURRIED GINGER DRESSING fat-free mayonnaise reduced-fat peanut butter thawed orange juice concentrate -- undiluted honey

1/2 1/2

teaspoon teaspoon

ground ginger curry powder

Cook rice according to package directions, and cool. Combine flour, cumin, coriander, and chicken in a large zip-top plastic bag; seal and shake to coat Heat oil in a large nonstick skillet over medium-high heat. Add chicken to skillet, and saut� 8 minutes or until done. Set chicken aside. Divide lettuce, rice, pineapple, papaya, grape halves, and cooked chicken evenly among 4 serving plates. Top each serving with Curried Ginger Dressing, and sprinkle with cilantro. Serving Size: 1 serving salad and 1/4 cup dressing ____________________ To Make Curried Ginger Dressing: Combine all ingredients in a small bowl. Yield: 1 cup Serving Size: 1/4 cup Cuisine: "Asian" Source: "Cooking Light, August 1997, p.132" Copyright: "� Cooking Light" ------------------Per serving: 525 Calories (kcal); 16g Total Fat; (27% calories from fat); 22g Protein; 77g Carbohydrate; 33mg Cholesterol; 318mg Sodium Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 2 1/2 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 752 0 0 0 2313 0 26102 0 3008 4881 2130706543 0 0 0 26964 1007 0 0 0 * Exported from MasterCook * Mango-and-Roasted Corn Salsa Recipe By Serving Size Categories Amount -------1 1/2 1 1 1/2 : : 10 Preparation Time :0:00 : July '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------fresh corn kernels (about 3 ears) vegetable oil diced peeled mango

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

cup tablespoons tablespoons tablespoons teaspoons teaspoon

fresh lemon juice diced sweet onion minced fresh mint minced fresh cilantro grated peeled fresh ginger salt

Preheat oven to 400�. Combine corn and oil, tossing well. Place on a baking sheet, spreading evenly. Bake at 400� for 15 minutes. Cool. Combine corn, mango, and remaining ingredients in a bowl; toss gently. Serving Size: 1/4 cup Source: "Cooking Light, July 1997, p.109" Copyright: "� Cooking Light" Yield: "2 1/2 Cups" T(Baking Time): "0:15" ------------------Per serving: 45 Calories (kcal); 1g Total Fat; (12% calories from fat); 1g Protein; 10g Carbohydrate; 0mg Cholesterol; 55mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates Serving Ideas : You can serve this colorful salsa with grilled chicken or pork. Nutr. Assoc. : 3357 0 4088 0 20199 3383 0 20083 0 * Exported from MasterCook * Mango-Banana Frozen Yogurt Recipe By Serving Size Categories Amount -------1 3/4 1/3 3 1 1/2 3/4 1 : : 12 Preparation Time :0:00 : April '97

Desserts

Measure Ingredient -- Preparation Method ------------ -------------------------------cup sliced ripe banana cup chopped peeled mango cup orange juice tablespoons fresh lime juice cups 2% low-fat milk cup sugar (16-ounce) carton vanilla low-fat yogurt

Combine first 4 ingredients in a blender; process until smooth. Combine banana mixture and remaining ingredients in a large bowl; stir well with a whisk.

Pour mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Spoon into a freezer-safe container; cover and freeze (ripen) at least 1 hour. Serving Size: 1/2 cup Description: "This creamy dessert is low in fat and high in calcium." Source: "Cooking Light, April 1997, p.124" Copyright: "� Cooking Light" Yield: "6 Cups" T(Freezing Time): "1:00" ------------------Per serving: 118 Calories (kcal); 1g Total Fat; (8% calories from fat); 3g Protein; 25g Carbohydrate; 4mg Cholesterol; 41mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1 Other Carbohydrates Nutr. Assoc. : 20225 4088 0 0 0 0 0 * Exported from MasterCook * Maple Rice Pudding Recipe By Serving Size Categories Amount -------4 2/3 2/3 1/4 1 1/4 1/4 1/4 : :8 Preparation Time :0:00 : Desserts

Sept '97

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

Ingredient -- Preparation Method -------------------------------2% low-fat milk Arborio rice or other short-grain rice maple syrup raisins vanilla extract salt ground cinnamon ground nutmeg

Combine first 4 ingredients in a medium saucepan; bring to a boil over medium heat, stirring frequently. Reduce heat to low; cook 50 minutes or until rice is tender and mixture is creamy, stirring occasionally. Remove from heat, and stir in vanilla, salt, cinnamon, and nutmeg. Description: "For our low-fat version of this pudding, we used short-grain Arborio rice to create a richer, creamier texture." Source:

"Cooking Light, September 1997, p.89" Copyright: "� Cooking Light" ------------------Per serving: 201 Calories (kcal); 2g Total Fat; (10% calories from fat); 5g Protein; 40g Carbohydrate; 9mg Cholesterol; 133mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 2081 0 4680 0 0 0 0 * Exported from MasterCook * Maple-Pumpkin Saut� Recipe By Serving Size Categories Amount -------4 1 1/2 1/2 1/3 3 1/4 1/8 : :4 Preparation Time :0:00 : Oct '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------cubed peeled fresh pumpkin (about 1 1/2 pounds) chopped Red Delicious apple finely chopped onion raisins Cooking spray maple syrup salt ground ginger

Combine the first 4 ingredients in a large nonstick skillet coated with cooking spray; cover pumpkin mixture, and cook over medium-high heat 20 minutes or until tender, stirring occasionally. Stir in syrup, salt, and ginger. Serving Size: 1 cup Source: "Cooking Light, October 1997, p.136" Copyright: "� Cooking Light" ------------------Per serving: 137 Calories (kcal); trace Total Fat; (2% calories from fat); 2g Protein; 35g Carbohydrate; 0mg Cholesterol; 138mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1 Fruit; 0 Fat; 1/2 Other Carbohydrates Serving Ideas : Serve this fall-inspired side dish in place of sweet potatoes to complement entr�es such as baked ham or roast turkey.

Nutr. Assoc. : 4644 4704 0 0 0 0 0 0 * Exported from MasterCook * Marinated Artichokes and Mirlitons Recipe By Serving Size Categories Amount -------3 1 1/2 1/4 2 2 1 1/2 2 1 : :6 Preparation Time :0:00 : June '97 Vegetables

Menu Item

Measure Ingredient -- Preparation Method ------------ -------------------------------(8-ounce) cans mirlitons (chayotes) (14-ounce) can artichoke bottoms -- drained and sliced crosswise cup white wine vinegar cup low-salt chicken broth tablespoons chopped fresh basil tablespoons chopped fresh parsley tablespoon olive oil teaspoon Cajun-Creole Seasoning (see recipe) garlic cloves -- minced (2-ounce) jar diced pimento -- drained Boston lettuce leaves (optional)

Peel mirlitons; cut in half lengthwise, and discard pits. Cut mirliton halves lengthwise into slices. Steam mirliton slices and artichoke bottoms, covered, 40 minutes or until tender. Cool. Combine vinegar and next 7 ingredients (vinegar through pimento) in a large bowl; stir with a whisk. Add vegetables to vinegar mixture; toss well. Cover and marinate 1 hour, stirring occasionally. Spoon into a lettuce-lined bowl, if desired. Serve with a slotted spoon. Serving Size: 1 cup Description: "Here, artichoke bottoms are steamed with gourdlike chayotes, which in Louisiana are known as mirlitons. Pattypan squash can be substituted for the mirlitons." Source: "Cooking Light, June 1997, p.182" Copyright: "� Cooking Light" ------------------Per serving: 68 Calories (kcal); 3g Total Fat; (30% calories from fat); 3g Protein; 10g Carbohydrate; 0mg Cholesterol; 384mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2535 26521 0 0 0 0 0 2130706543 0 4487 810

* Exported from MasterCook * Cajun-Creole Seasoning Recipe By Serving Size Categories Amount -------1 3/4 1/2 1/2 : :0 Preparation Time :0:00 : June '97 Seasonings

Miscellaneous

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

Ingredient -- Preparation Method -------------------------------salt ground red pepper garlic powder 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 * Marinated Balsamic Bean Salad Recipe By Serving Size Categories Amount -------1 1 1 1 1 1 1/2 1/4 2 1 : :7 Preparation Time :0:00 : Salads

Sept '97

Measure Ingredient -- Preparation Method ------------ -------------------------------cup frozen whole-kernel corn cup frozen cut green beans (16-ounce) can kidney beans (15-ounce) can chickpeas (garbanzo beans) (15-ounce) can black beans cup diced red onion cup balsamic vinegar cup water tablespoons Dijon mustard tablespoon dried basil

1 1 1 1/4 1/4 2

tablespoon teaspoon teaspoon teaspoon teaspoon

olive oil sugar dried thyme salt ground white pepper garlic cloves -- minced

Combine the first 5 ingredients in a colander; rinse and drain. Combine onion and remaining ingredients in a bowl; add corn and beans, tossing gently to coat. Cover and marinate in refrigerator at least 4 hours, stirring occasionally. Serve with a slotted spoon. Serving Size: 1 cup Source: "Cooking Light, September 1997, p.124" Copyright: "� Cooking Light" ------------------Per serving: 240 Calories (kcal); 4g Total Fat; (13% calories from fat); 11g Protein; 42g Carbohydrate; 0mg Cholesterol; 726mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : "This is great at lunch or as a side dish on hot summer nights. It keeps well for quite a long time in the fridge." �Susan Morreal, San Diego, Calif. Nutr. Assoc. : 3450 3458 3815 2603 578 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Marinated Cucumbers in Dill Recipe By Serving Size Categories Amount -------2 1/2 1/4 1/2 1/4 3 2 1 3/4 1/4 : : 10 Preparation Time :0:00 : June '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------thinly sliced peeled English cucumber salt white wine vinegar sugar finely chopped fresh flat-leaf parsley water chopped fresh dill OR dried dill white pepper

Place cucumber slices and salt in a large bowl; add water to cover. Let stand 1 hour; rinse. Drain well; blot dry with paper towels. Combine vinegar and remaining ingredients in a large bowl. Add cucumber; toss gently to coat. Cover and chill at least 4 hours.

Serving Size: 1/4 cup Source: "Cooking Light, June 1997, p.177" Copyright: "� Cooking Light" ------------------Per serving: 26 Calories (kcal); trace Total Fat; (2% calories from fat); trace Protein; 7g Carbohydrate; 0mg Cholesterol; 55mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 26717 0 0 0 2682 0 3362 0 2130706543 0 * Exported from MasterCook * Marinated Mushrooms Recipe By Serving Size Categories Amount -------1/4 1/4 1/2 1/4 1/4 2 1 1 1 : :6 Preparation Time :0:00 : Appetizers Side Dish

June '97

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

Ingredient -- Preparation Method -------------------------------tequila fresh lemon juice cracked pepper salt dried oregano garlic cloves -- halved bay leaf rosemary sprig (8-ounce) package crimini mushrooms

Combine all ingredients in a bowl, and stir well. Cover and marinate mushrooms in refrigerator 8 hours. Discard garlic, bay leaf, and rosemary before serving. Serving Size: 1/2 cup Description: "These spicy, tequila-spiked mushrooms can be served on an antipasto platter or as a side dish with steak." Source: "Cooking Light, June 1997, p.151" Copyright: "� Cooking Light" ------------------Per serving: 37 Calories (kcal); trace Total Fat; (11% calories from fat); 1g Protein; 3g Carbohydrate; 0mg Cholesterol; 91mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0

Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 620 0 4784 4204 * Exported from MasterCook * Marinated Tomato-Basil Salad Recipe By Serving Size Categories Amount -------32 1 1 1 1/2 1/2 1/2 : :8 Preparation Time :0:00 : August �97

Salads

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

Ingredient -- Preparation Method -------------------------------(1/2-inch-thick) red tomato (about 8 tomatoes or 4 1/4 pounds) thinly sliced red onion -- separated into rings chopped fresh basil rice vinegar olive oil sugar salt

Arrange tomato slices and onion in a 13 � 9-inch dish. Combine basil and remaining ingredients, and stir well with a whisk. Pour over tomatoes and onion. Cover and chill at least 2 hours. Serving Size: 4 tomato slices Source: "Cooking Light, August 1997, p.82" Copyright: "� Cooking Light" ------------------Per serving: 42 Calories (kcal); 2g Total Fat; (37% calories from fat); 1g Protein; 6g Carbohydrate; 0mg Cholesterol; 141mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26369 20230 0 0 0 0 0 * Exported from MasterCook * Marlborough Pie Recipe By Serving Size Categories Amount : :8 Preparation Time :0:00 : Desserts

Sept '97

Measure

Ingredient -- Preparation Method

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

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

1/2 1/4

-------------------------------all-purpose flour -- divided ice water sugar salt vegetable shortening Cooking spray sweetened applesauce sugar evaporated skim milk reduced-calorie stick margarine -- melted lemon juice cream sherry ground cinnamon ground nutmeg eggs Cinnamon sticks (optional)

Preheat oven to 400�. Combine 1/4 cup flour and ice water; stir with a whisk until well-blended. Set aside. Combine 3/4 cup flour, 1 teaspoon 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 mixture into a 4-inch circle on heavy-duty plastic wrap; cover with additional plastic wrap. Roll dough, still covered, into an 11-inch circle; chill for 10 minutes or until plastic can be easily removed. Remove top sheet of plastic; fit dough, uncovered side down, into a 9- inch pie plate coated with cooking spray. Remove bottom sheet of plastic. Fold edges under; flute. Pierce bottom and sides of dough with a fork. Bake at 400� for 8 minutes; cool on a wire rack. Combine applesauce and remaining ingredients in a bowl, and stir well with a whisk. Pour into prepared crust; bake at 400� for 10 minutes. Reduce oven temperature to 325�; bake an additional 55 minutes or until filling is set. Cool completely on a wire rack. Garnish with cinnamon sticks, if desired. Description: "For special occasions and holidays, Yankee cooks often departed from the traditional apple-pie recipe and prepared this rich pie. It's made with shredded apples or applesauce." Source: "Cooking Light, September 1997, p.91" Copyright: "� Cooking Light" ------------------Per serving: 247 Calories (kcal); 8g Total Fat; (27% calories from fat); 4g Protein; 40g Carbohydrate; 47mg Cholesterol; 137mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 31 0 0 20100 0 5222 0 0 3218 2130706543

* Exported from MasterCook * Mashed Roots Recipe By Serving Size Categories Amount -------4 2 2 2 5 1/4 1/2 1/4 : :6 Preparation Time :0:00 : March '97 Vegetables

Menu Item

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

Ingredient -- Preparation Method -------------------------------cubed peeled baking potato (about 1 1/2 pounds) sliced peeled parsnip (about 12 ounces) cubed peeled turnip (about 12 ounces) bay leaves reduced-calorie stick margarine skim milk salt pepper

Place first 4 ingredients in a large saucepan; cover with water, and bring to a boil. Cook 20 minutes or until vegetables are very tender. Drain well; discard bay leaves. Return vegetables to pan; add margarine, milk, salt, and pepper. Beat at medium speed of a mixer until smooth. Serving Size: 1 cup Source: "Cooking Light, March 1997, p.152" Copyright: "� Cooking Light" ------------------Per serving: 170 Calories (kcal); 5g Total Fat; (25% calories from fat); 3g Protein; 29g Carbohydrate; trace Cholesterol; 338mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 421 4979 1289 26370 20100 0 0 0 * Exported from MasterCook * Meatballs in Sauce Recipe By Serving Size Categories Amount -------2 1 2/3 : : 18 : Beef Preparation Time :0:00

June '97

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

Ingredient -- Preparation Method -------------------------------ground round fresh breadcrumbs skim milk

2 1 1 1

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

cup cup tablespoons teaspoon teaspoon large cup cup

minced fresh onion grated Parmesan cheese Worcestershire sauce garlic powder pepper egg -- lightly beaten Cooking spray ketchup grape jelly

Preheat oven to 350� . Combine first 9 ingredients in a bowl; shape mixture into 54 (1-inch) meatballs. Place half of the meatballs on a broiler pan coated with cooking spray; bake at 350� for 20 minutes or until done. Set aside. Repeat procedure with remaining meatballs. Combine ketchup and jelly in a large nonstick skillet. Bring to a boil over medium-high heat; cook until well-blended, stirring frequently. Add meatballs; cook until thoroughly heated. Serve hot. Serving Size: 3 meatballs and 1 1/2 tablespoons sauce Source: "Cooking Light, June 1997, p.170" Copyright: "� Cooking Light" Yield: "4 1/2 Dozen" ------------------Per serving: 177 Calories (kcal); 7g Total Fat; (34% calories from fat); 11g Protein; 18g Carbohydrate; 43mg Cholesterol; 249mg Sodium Food Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates NOTES : "When I was working, I looked for quick recipes. One day a customer handed me this one. They are handy hors d'oeuvres for weddings or showers because you can have the meatballs ready ahead of time and then mix up the sauce." �Corinne Journeau, Queenston, Ontario, Canada Nutr. Assoc. : 9018 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Mediterranean Chicken with Salsa Recipe By Serving Size Categories Amount -------3/4 1/3 1/3 : :4 Preparation Time :0:10 : International Poultry

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------bottled chunky salsa diced plum tomato diced zucchini

2 2 4 2 2 2

tablespoons teaspoons (4-ounce) tablespoons teaspoons tablespoons

chopped ripe olives capers skinned boned chicken breast halves Italian-seasoned breadcrumbs olive oil water Black and green olives (optional)

Combine the first 5 ingredients in a bowl, and set aside. Sprinkle chicken with breadcrumbs. Heat oil in a large nonstick skillet over medium-high heat until hot. Add chicken, and cook 2 minutes on each side or until browned. Reduce heat to low; add water. Cover and cook 8 minutes or until chicken is done. Serve with salsa mixture; garnish with black and green olives, if desired. Serving Size: 1 chicken breast half and 1/3 cup sauce Cuisine: "Mediterranean" Source: "Cooking Light, November/December 1997, p.208" Copyright: "� Cooking Light" T(Cooking Time): "0:15" ------------------Per serving: 182 Calories (kcal); 4g Total Fat; (22% calories from fat); 28g Protein; 7g Carbohydrate; 66mg Cholesterol; 438mg Sodium Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 1325 26089 5663 26009 2478 26033 4866 0 0 2130706543 * Exported from MasterCook * Mediterranean Chicken-and-Rice Salad Recipe By Serving Size Categories : :4 Preparation Time :0:00 : International Poultry

June '97 Salads

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

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

Ingredient -- Preparation Method -------------------------------red wine vinegar extra-virgin olive oil coarsely ground pepper garlic clove -- minced cooked long-grain rice (about 6-ounces) diced cooked chicken breast drained diced bottled roasted red bell

1/4 1/4 1/4 1/4 1

peppers cup medium pitted ripe olives -- drained and halved cup chopped fresh chives cup chopped fresh basil cup chopped fresh oregano (14-ounce) can quartered artichoke hearts -- drained

Combine vinegar, olive oil, pepper, and minced garlic in a small bowl. Set dressing aside. Combine rice and remaining ingredients in a large bowl. Add dressing; stir until well-blended. Serving Size: 2 cups Cuisine: "Mediterranean" Source: "Cooking Light, June 1997, p.103" Copyright: "� Cooking Light" ------------------Per serving: 385 Calories (kcal); 9g Total Fat; (20% calories from fat); 24g Protein; 53g Carbohydrate; 45mg Cholesterol; 212mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 2840 2805 4752 0 26010 0 0 0 42 * Exported from MasterCook * Mediterranean Rub Recipe By Serving Size Categories Amount -------2 1 1 1 1/4 1/4 : :4 Preparation Time :0:00 : International Sauces/Condiments/Marinades

July '97

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

Ingredient -- Preparation Method -------------------------------fennel seeds -- crushed freeze-dried chives mustard seeds -- crushed lemon pepper garlic powder salt

Combine all ingredients. Serving Size: 1 tablespoon Cuisine: "Mediterranean" Source:

"Cooking Light, July 1997, p.77" Copyright: "� Cooking Light" Yield: "1/4 Cup" ------------------Per serving: 25 Calories (kcal); 1g Total Fat; (40% calories from fat); 1g Protein; 3g Carbohydrate; 0mg Cholesterol; 221mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3269 2628 939 0 0 0 * Exported from MasterCook * Mediterranean Salad with Zesty Lemon Vinaigrette Recipe By Serving Size Categories Amount -------2 2 1 drained 1 1 6 6 6 2 4 2 1/2 2 2 1 1 1 1 1 1 2 : :6 Preparation Time :0:00 : April '97 Salads

International

Measure Ingredient -- Preparation Method ------------ -------------------------------cups cut (2-inch) green beans cups chopped tomatoes (15-ounce) can no-salt-added chickpeas (garbanzo beans) -- rinsed and (4-ounce) package crumbled Feta cheese Zesty Lemon Vinaigrette (1 1/4-pound) eggplant -- cut into 12 (1/4-inch-thick) slices Cooking spray slices (1/4-inch-thick) zucchini red bell pepper rings green bell pepper rings cups thinly sliced fennel bulb (about 1 large) cups gourmet salad greens cups plain croutons cup tablespoons tablespoons tablespoon teaspoon tablespoon tablespoon tablespoon teaspoon teaspoon teaspoon ZESTY LEMON VINAIGRETTE lemon juice chopped fresh flat-leaf parsley water chopped fresh oregano OR dried oregano olive oil honey Dijon mustard salt fennel seeds -- crushed crushed red pepper garlic cloves -- minced

1/2 1/4

Steam green beans, covered, 3 minutes or until tender. Rinse under cold water; drain well. Combine beans, tomatoes, chickpeas, Feta cheese, and 1/4 cup Zesty Lemon Vinaigrette. Arrange eggplant slices in a single layer on a baking sheet coated with cooking spray. Brush eggplant with Zesty Lemon Vinaigrette. Broil 12 minutes or until lightly browned. Remove from baking sheet; let cool. Arrange 2 eggplant slices, 1 zucchini slice, 1 each red and green pepper ring, and about 1/3 cup fennel slices among 6 plates. Top each with 2/3 cup green bean mixture, 2/3 cup greens, and 1/3 cup croutons. Drizzle with remaining vinaigrette. ____________________ To Make Zesty Lemon Vinaigrette Combine all ingredients in a jar. Cover jar tightly, and shake vinaigrette vigorously. Serving Size: 1 tablespoon Cuisine: "Mediterranean" Source: "Cooking Light, April 1997, p.180" Copyright: "� Cooking Light" ------------------Per serving: 324 Calories (kcal); 9g Total Fat; (22% calories from fat); 14g Protein; 53g Carbohydrate; 17mg Cholesterol; 714mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 5 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3568 0 26472 0 2130706543 0 5443 5952 4695 3572 26546 3600 0 0 0 2682 0 3390 0 2130706543 0 0 0 0 0 0 0 * Exported from MasterCook * Mediterranean Wrap Recipe By Serving Size Categories Amount -------3/4 1 1 1 1/8 1 1 : :4 Preparation Time :0:00 : International Sandwiches

June '97

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

Ingredient -- Preparation Method -------------------------------chopped tomato diced red onion chopped fresh cilantro lime juice salt garlic clove -- minced hot cooked jasmine or long-grain rice

2 2 1

tablespoons teaspoons cup cup cup cup tablespoons teaspoons cup

3/4 3/4 1/4

2 2 4

1/4

chopped fresh basil OR dried basil chopped red bell pepper diced zucchini diced yellow squash diced red onion balsamic vinegar olive oil (8-inch) fat-free flour tortillas (1 ounce) crumbled Feta cheese

Preheat broiler. Combine first 6 ingredients in a bowl, and set aside. Combine rice and basil; set aside. Arrange bell pepper, zucchini, yellow squash, and 1/4 cup red onion in a single layer on a baking sheet. Broil for 12 minutes or until the vegetables are browned; spoon into a large bowl. Drizzle vinegar and oil over vegetables; toss to coat. Warm tortillas according to package directions. Spoon 1/4 cup of rice mixture down center of each tortilla. Top each with 1/2 cup roasted vegetables, 2 tablespoons tomato mixture, and 1 tablespoon cheese; roll up. Description: "This veggie-filled favorite delights customers at Joe Lando's Daily Wrap restaurant." Cuisine: "Mediterranean" Source: "Cooking Light, June 1997, p.167" Copyright: "� Cooking Light" ------------------Per serving: 189 Calories (kcal); 5g Total Fat; (21% calories from fat); 6g Protein; 32g Carbohydrate; 8mg Cholesterol; 334mg 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 0 0 0 2840 0 0 2130706543 0 5663 5654 0 0 0 25064 3272 * Exported from MasterCook * Melon-and-Raspberry Compote Recipe By Serving Size Categories Amount : :6 Preparation Time :0:00 : Desserts

June '97

Measure

Ingredient -- Preparation Method

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

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

-------------------------------cubed peeled cantaloupe fresh raspberries apple juice fresh lime juice honey Lime slices (optional)

Combine first 5 ingredients in a medium bowl, and toss gently. Cover and chill. Garnish compote with lime slices, if desired. Serving Size: 3/4 cup

Source: "Cooking Light, June 1997, p.114" Copyright: "� Cooking Light" ------------------Per serving: 87 Calories (kcal); trace Total Fat; (3% calories from fat); 1g Protein; 22g Carbohydrate; 0mg Cholesterol; 8mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 26364 3398 0 0 0 2130706543 * Exported from MasterCook * Meringue with Peaches and Blackberries Recipe By Serving Size Categories Amount -------6 1 1/4 6 3 1/2 1 2 : :6 Preparation Time :0:00 : Desserts May '97

Fruit

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

Ingredient -- Preparation Method -------------------------------egg whites (at room temperature) sugar -- divided ground toasted pecans sliced peeled peaches raspberries water lemon juice blackberries

Preheat oven to 275�. Cover a baking sheet with parchment paper. Draw 6 (4-inch) circles on paper. Turn paper over; secure with masking tape. Set aside. Beat egg whites at high speed of a mixer until foamy. Gradually add 1/2 cup sugar, 1 tablespoon at a time, beating until stiff peaks form. (Do not underbeat.) Fold

in pecans. Divide egg mixture evenly among 6 drawn circles; using the back of a spoon, spread egg white mixture onto the circles. Bake at 275� for 2 hours or until dry. Turn oven off; let meringues cool in closed oven at least 12 hours. Carefully remove meringues from paper; set aside. Combine peaches and 1/4 cup sugar; stir well. Let stand 30 minutes. Combine 1/4 cup sugar, raspberries, water, and lemon juice in a saucepan; bring to a boil. Remove from heat. Place raspberry mixture in a blender; process until smooth. Strain pur�ed mixture through a sieve, discarding seeds. Let cool. Spoon 1/4 cup raspberry sauce onto each of 6 dessert plates, and top with meringues. Arrange 2/3 cup peach mixture and 1/3 cup blackberries in each meringue; serve immediately. Source: "Cooking Light, May 1997, p.134" Copyright: "� Cooking Light" ------------------Per serving: 305 Calories (kcal); 4g Total Fat; (10% calories from fat); 6g Protein; 67g Carbohydrate; 0mg Cholesterol; 56mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 2 Fruit; 1/2 Fat; 2 Other Carbohydrates NOTES : "At Maison Robert, we experiment a lot with meringues," Andr�e says. "Besides their being French, they're very versatile and low in fat. If you don't have peaches or blackberries, any seasonal fruit makes a fine substitution." Nutr. Assoc. : 533 0 1089 4980 1232 0 0 166 * Exported from MasterCook * Mexicali Crab Cakes Recipe By Serving Size Categories Amount -------1 1/2 1/4 1/4 1 1/2 1/4 1 1 1/2 1/4 1 1/2 1/4 1 1 :Susan Driscoll, Upper Darby, PA. :5 Preparation Time :0:00 : August �97 Fish And Shellfish Ingredient -- Preparation Method -------------------------------stick margarine finely chopped celery finely chopped red bell pepper chopped seeded jalape�o pepper light mayonnaise chopped fresh cilantro or parsley Dijon mustard garlic salt pepper egg -- lightly beaten fresh breadcrumbs chopped green onions lump crabmeat -- shell pieces removed can no-salt-added whole-kernel corn -- drained

Measure -----------tablespoons cup cup teaspoons cup teaspoon teaspoon teaspoon teaspoon large cup cup pound (8 3/4-ounce)

1 1 1/4

cup cups

finely crushed cornflakes Cooking spray cocktail sauce or medium-hot salsa Cilantro sprigs (optional)

Preheat oven to 450�. Melt margarine in a large nonstick skillet over medium heat. Add celery, bell pepper, and jalape�o; saut� 3 minutes or until tender. Cool. Combine mayonnaise and the next 5 ingredients (mayonnaise through egg) in a large bowl. Add celery mixture, breadcrumbs, green onions, crabmeat, and corn, and stir well. Divide crabmeat mixture into 10 equal portions, shaping each into a 1/2inch-thick patty. Dredge patties in cornflakes. Place patties on a baking sheet coated with cooking spray. Bake at 450� for 15 minutes; turn patties over, and bake an additional 10 minutes or until golden. Serve crab cakes with cocktail sauce, and garnish with cilantro sprigs, if desired. Serving Size: 2 crab cakes and 1/4 cup sauce Source: "Cooking Light, August 1997, p.76" Copyright: "� Cooking Light" ------------------Per serving: 318 Calories (kcal); 8g Total Fat; (23% calories from fat); 21g Protein; 41g Carbohydrate; 113mg Cholesterol; 1305mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 20164 26060 0 20056 0 0 0 0 0 0 0 26976 2871 0 2725 2130706543 * Exported from MasterCook * Mexican Black-Bean Chili Recipe By Serving Size Categories Amount -------1 1 1 1 1/2 1 1 1/2 3/4 1/2 : :6 Preparation Time :0:15 : International Soups/Stews/Chowders

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------diced onion diced green bell pepper ground chuck no-salt-added beef broth chili powder ground cumin dried oregano salt

1/8 3 2 2 6 6

pepper garlic cloves -- crushed (14.5-ounce) cans no-salt-added diced tomatoes -- undrained (15-ounce) cans black beans -- drained tablespoons fat-free sour cream tablespoons chopped fresh cilantro

teaspoon

Place a large nonstick skillet over medium-high heat until hot. Add first 3 ingredients; cook until browned, stirring to crumble. Drain well; return meat mixture to pan. Add broth and next 8 ingredients (broth through beans); bring to a boil. Reduce heat; simmer 15 minutes or until slightly thick, stirring occasionally. Ladle chili into soup bowls; top with sour cream and cilantro. Serving Size: 1 1/2 cups chili, 1 tablespoon sour cream, and 1 tablespoon cilantro Cuisine: "Mexican" Source: "Cooking Light, November/December 1997, p.210" Copyright: "� Cooking Light" T(Cooking Time): "0:19" ------------------Per serving: 371 Calories (kcal); 15g Total Fat; (35% calories from fat); 28g Protein; 32g Carbohydrate; 54mg Cholesterol; 714mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 3256 4006 0 0 0 0 0 620 20120 578 0 0 * Exported from MasterCook * Mexican Butternut Squash Soup Recipe By Serving Size Categories Amount -------2 2 2 1 1 1 1 : :4 Preparation Time :0:00 : International Soups/Stews/Chowders

Nov/ Dec '97

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

1/2

Ingredient -- Preparation Method -------------------------------olive oil cubed peeled butternut squash (about 3/4 pound) cups chopped onion cup chopped red bell pepper cup chopped celery cup sliced seeded poblano chile OR (4.5-ounce) can chopped green chiles teaspoon dried oregano

1 4 4 1 1 2 1/4

teaspoon cups cups (15.5-ounce) (15.5-ounce) cup tablespoons

chili powder Fresh Vegetable Broth -- (see recipe) OR water can white hominy OR can whole-kernel corn -- drained fresh lime juice minced fresh cilantro

Heat oil in a large Dutch oven over medium-high heat. Add squash and next 6 ingredients (squash through chili powder); saut� 3 minutes. Add broth and hominy; bring to a boil. Reduce heat; simmer 35 minutes or until vegetables are tender. Stir in lime juice and cilantro. Serving Size: 1 3/4 cups Cuisine: "Mexican" Source: "Cooking Light, November/December 1997, p.178" Copyright: "� Cooking Light" ------------------Per serving: 233 Calories (kcal); 4g Total Fat; (12% calories from fat); 6g Protein; 51g Carbohydrate; 0mg Cholesterol; 494mg Sodium Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Serving Ideas : Try serving this zesty soup with quesadillas. Nutr. Assoc. : 0 2406 0 0 0 4532 0 2130706543 0 0 0 0 2130706543 2130706543 0 26006 0 0 * Exported from MasterCook * Fresh Vegetable Broth Recipe By Serving Size Categories Amount -------3 2 2 2 1 12 4 3 1 : : 12 Preparation Time :0:00 : Nov/ Dec '97 Vegetables

Soups/Stews/Chowders

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

Ingredient -- Preparation Method -------------------------------chopped onion chopped carrot chopped celery chopped parsnip chopped leek black peppercorns unpeeled garlic cloves bay leaves basil sprig

1 1 1 5 1

quarts teaspoon

thyme sprig rosemary sprig parsley sprig cold water 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 * Mexican Meatball and Salsa Soup Recipe By Serving Size Categories : :4 Preparation Time :0:00 : Beef June '97

International Soups/Stews/Chowders

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

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

Ingredient -- Preparation Method -------------------------------(6-inch) corn tortillas -- cut into 20 1/4-inch strips vegetable oil uncooked long-grain rice -- divided ultra-lean ground beef dried parsley flakes chili powder dried oregano salt pepper Cooking spray chopped onion thinly sliced celery thinly sliced carrot garlic clove -- minced

2

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

cup salsa cup water (10 1/2-ounce) cans low-salt chicken broth cup frozen whole-kernel corn cup (2 ounces) shredded reduced-fat Monterey Jack cheese

Preheat oven to 400� . Combine tortilla strips and oil; toss well to coat. Arrange in a single layer on a jelly-roll pan; bake at 400� for 10 minutes or until crisp and brown, stirring once. Set aside. Combine 1/4 cup rice, ground beef, and next 5 ingredients (beef through pepper) in a bowl; shape mixture into 24 (1-inch) meatballs. Place on a broiler pan; bake at 400� for 10 minutes. Place a large Dutch oven coated with cooking spray over onion, celery, and carrot; saut� 4 minutes. Add garlic; water, and broth; bring to a boil. Add 1/4 cup rice and heat, and simmer 20 minutes or until rice is tender and in corn; cook 1 minute or until thoroughly heated. medium-high heat. Add saut� 1 minute. Add salsa, meatballs; cover, reduce meatballs are done. Stir

Spoon into bowls; sprinkle with cheese and tortilla strips. Serving Size: 1 1/2 cups soup, 2 tablespoons cheese, and 5 tortilla strips Cuisine: "Mexican" Source: "Cooking Light, June 1997, p.170" Copyright: "� Cooking Light" ------------------Per serving: 435 Calories (kcal); 19g Total Fat; (38% calories from fat); 36g Protein; 35g Carbohydrate; 75mg Cholesterol; 527mg Sodium Food Exchanges: 2 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : "Soup is like a meal in a bowl. It's low-fat and you can get all your nutrients in one dish. This soup is so filling that you can eat it by itself, or add some bread for lunch or dinner." �Julie DeMatteo, Clementon, N.J. Nutr. Assoc. : 901473 0 3977 9018 3135 2614 0 0 0 0 0 20195 20024 0 0 0 0 20074 26424 * Exported from MasterCook * Mexican MEV with Beans, Peppers, and Jicama Recipe By Serving Size Categories : :4 Preparation Time :0:00 : International Vegetables

Oct '97

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

Measure Ingredient -- Preparation Method ------------ -------------------------------(15-ounce) cans cannellini or other white beans tablespoon vegetable oil cups vertically sliced onion teaspoon bottled chipotle sauce or hot sauce (1 to 1 1/2 teaspoons) teaspoon dried savory garlic cloves -- minced cup diced peeled jicama tablespoons minced fresh cilantro (12-ounce) bottle roasted red bell peppers -- drained Cooking spray Minced cilantro (optional)

Preheat oven to 350�. Drain beans in a colander over a bowl, reserving 1/4 cup bean liquid. Set aside. Heat oil in a large nonstick skillet over medium-high heat. Add onion, and saut� 5 minutes. Add beans, chipotle sauce, savory, and garlic; saut� 5 minutes. Remove from heat. Place 2 cups bean mixture in a large bowl; mash with a potato masher. Add remaining bean mixture, 1/4 cup reserved bean liquid, jicama, and minced cilantro; stir well. Arrange bell peppers in the bottom and up sides of 4 (10-ounce) ramekins coated with cooking spray. Divide bean mixture evenly among ramekins; place ramekins on a baking sheet. Bake at 350� for 20 minutes. Invert ramekins onto each of 4 plates. Garnish with minced cilantro, if desired. Cuisine: "Mexican" Source: "Cooking Light, October 1997, p.208" Copyright: "� Cooking Light" ------------------Per serving: 333 Calories (kcal); 4g Total Fat; (11% calories from fat); 17g Protein; 59g Carbohydrate; 0mg Cholesterol; 16mg Sodium Food Exchanges: 3 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 27197 0 20230 26523 0 0 3794 0 4752 2130706543 2130706543 * Exported from MasterCook * Middle Eastern Orange Paste Recipe By Serving Size Categories Amount -------: :5 Preparation Time :0:00 : International Sauces/Condiments/Marinades

July '97

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

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

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

tablespoons tablespoon tablespoon teaspoons teaspoon teaspoon teaspoon teaspoon

tahini (sesame-seed paste) curry paste (such as Patak's Original) honey grated orange rind dried thyme orange juice pepper salt garlic cloves -- minced

Combine all ingredients, and stir well with a whisk. Serving Size: 1 tablespoon Cuisine: "Middle East" Source: "Cooking Light, July 1997, p.79" Copyright: "� Cooking Light" Yield: "1/3 Cup" ------------------Per serving: 70 Calories (kcal); 5g Total Fat; (59% calories from fat); 1g Protein; 6g Carbohydrate; trace Cholesterol; 203mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Curry paste, which comes in a jar, can be found at Indian and Asian markets and specialty grocery stores. It's a combination of oil and spices such as chile pepper, coriander, cumin, and turmeric, and is often used in lieu of curry powder in curried dishes. Nutr. Assoc. : 5243 26625 0 0 0 0 0 0 0 * Exported from MasterCook * Mint-and-Honey Fruit Cup Recipe By Serving Size Categories Amount -------2 1 1/2 3 1 : :4 Preparation Time :0:00 : Desserts

June '97

Measure -----------cups cups tablespoons tablespoon

Ingredient -- Preparation Method -------------------------------quartered strawberries sliced apricots (about 1/2 pound) honey minced fresh mint

Combine all the ingredients in a medium bowl; stir gently to combine. Cover and chill. Serving Size: 3/4 cup

Source: "Cooking Light, June 1997, p.114" Copyright: "� Cooking Light" ------------------Per serving: 99 Calories (kcal); 1g Total Fat; (4% calories from fat); 1g Protein; 25g Carbohydrate; 0mg Cholesterol; 2mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 1 Other Carbohydrates Nutr. Assoc. : 26358 2076 0 3383 * Exported from MasterCook * Miso Noodle Soup Recipe By Serving Size Categories Amount -------1 1 2 3 2 1 1 1 2 1/4 : :8 Preparation Time :0:00 : March '97

Soups/Stews/Chowders

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

Ingredient -- Preparation Method -------------------------------dark sesame oil minced peeled fresh ginger garlic cloves -- minced (14 1/2-ounce) cans vegetable broth cups chopped broccoli florets cup diagonally sliced carrot (1/8-inch-thick) cup vertically sliced onion teaspoon chile paste cups cooked Chinese egg noodles (4 ounces uncooked) cup white miso

Heat oil in a large saucepan over medium heat. Add ginger and garlic, saut� 1 minute. Add broth, broccoli, carrot, onion, and chile paste; bring to a boil. Reduce heat; simmer, uncovered, 2 minutes. Stir in noodles and miso; cook 1 minute or until miso is blended. Serving Size: 1 cup Source: "Cooking Light, March 1997, p.174" Copyright: "� Cooking Light" ------------------Per serving: 105 Calories (kcal); 2g Total Fat; (17% calories from fat); 4g Protein; 18g Carbohydrate; 0mg Cholesterol; 959mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0

Other Carbohydrates Nutr. Assoc. : 0 26086 620 5846 2653 20024 20230 27232 26043 0 * Exported from MasterCook * Mixed Herb "Salad" Recipe By Serving Size Categories : :4 Preparation Time :0:00 : August �97 Side Dish

Salads Vegetables

Amount -------16 1 1/2 1/2 1/3 1 1 1/4 1 1/4 1/8

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

Ingredient -- Preparation Method -------------------------------torn spinach (about 3/4 pound) olive oil finely chopped fresh parsley finely chopped fresh cilantro garlic clove -- finely chopped chopped black olives grated lemon rind lemon juice salt ground red pepper

Steam half of spinach in a Dutch oven, covered, 2 minutes or until spinach wilts. Place steamed spinach in a medium bowl; repeat procedure with remaining spinach. Wipe pan with paper towels. Add oil to pan; place over medium heat until hot. Add parsley, cilantro, and garlic; saut� 1 minute. Remove from heat; stir in spinach, olives, and remaining ingredients. Serve warm. Serving Size: 1/2 cup Description: "This dish is composed of wilted spinach, herbs, and olives. It's not really what Americans think of as a traditional salad; instead, it's more of a vegetable side." Source: "Cooking Light, August 1997, p.110" Copyright: "� Cooking Light" ------------------Per serving: 49 Calories (kcal); 2g Total Fat; (37% calories from fat); 4g Protein; 5g Carbohydrate; 0mg Cholesterol; 253mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20228 0 0 20056 0 26009 0 0 0 0

* Exported from MasterCook * Mocha Fudge Pie Recipe By Serving Size Categories Amount -------1/3 4 1/2 2 2 3/4 3 1 1 3 divided : :8 Preparation Time :0:00 : April '97

Pie

Measure Ingredient -- Preparation Method ------------ -------------------------------cup hot water teaspoons instant coffee granules -- divided (20.5-ounce) box light fudge brownie mix (about 2 cups) teaspoons vanilla extract -- divided large egg whites Cooking spray cup 1% low-fat milk tablespoons Kahl�a or other coffee-flavored liqueur -- divided (3.9-ounce) package chocolate-flavored instant pudding mix OR (1.4-ounce) package sugar-free chocolate-flavored instant pudding mix cups frozen reduced-calorie whipped topping -- thawed and Chocolate curls (optional)

Preheat oven to 325�. Combine hot water and 2 teaspoons coffee granules in a bowl; stir well. Add 2 cups brownie mix, 1 teaspoon vanilla, and egg whites; stir until well-blended. Pour mixture into a 9-inch pie plate coated with cooking spray. Bake at 325� for 22 minutes (brownie will be fudgy when tested with a wooden pick). Let cool completely on a wire rack. Combine milk, 2 tablespoons Kahl�a, 1 teaspoon coffee granules, 1 teaspoon vanilla, and pudding mix in a bowl; beat at medium speed of a mixer 30 seconds. Gently fold in 1 1/2 cups whipped topping. Spoon pudding mixture into brownie crust; spread evenly. Combine 1 tablespoon Kahl�a and 1 teaspoon coffee granules in a bowl; stir well. Gently fold in 1 1/2 cups whipped topping. Spread whipped topping mixture evenly over pudding mixture. Garnish with chocolate curls, if desired. Serve immediately or store loosely covered in refrigerator. ____________________ Nonalcoholic Version When making the pudding mixture, substitute 2 tablespoons 1% low-fat milk for the Kahl�a. In the topping, omit the Kahl�a, and dissolve the coffee granules in 1 tablespoon water. Source: "Cooking Light, April 1997, p.118" Copyright: "� Cooking Light"

------------------Per serving: 307 Calories (kcal); 8g Total Fat; (24% calories from fat); 3g Protein; 53g Carbohydrate; 1mg Cholesterol; 179mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 3 Other Carbohydrates NOTES : Featuring a thick brownie crust, a filling made of creamy mocha pudding, and� for the crowning touch� a coffee-and-Kahl�a whipped topping, it's hard to believe this pie could be light. Although it was originally scheduled for a later article on cooking with coffee, we couldn't wait to share it with readers and ran the recipe as our September 1994 cover story. Store remaining 2 cups brownie mix in a zip-top plastic bag in refrigerator. Reserved brownie mix can be used for another pie or to make a small pan of brownies. To make brownies, combine 2 cups brownie mix, 1/4 cup water, and 1 lightly beaten large egg white in a bowl. Stir just until combined. Spread into an 8-inch square pan coated with cooking spray. Bake at 350� for 23 to 25 minutes. Nutr. Assoc. : 0 0 26433 0 0 5443 0 3805 4637 0 2130706543 2861 2130706543 * Exported from MasterCook * Monkey Bread Recipe By Serving Size Categories Amount -------2 1 1/4 1/4 1/4 1 1 3/4 : : 24 Preparation Time :0:00 : April '97

Breads

Measure -----------(1-pound) cups cup cup tablespoon teaspoons

Ingredient -- Preparation Method -------------------------------loaves frozen white bread dough sugar -- divided packed brown sugar 1% low-fat milk reduced-calorie stick margarine ground cinnamon -- divided Cooking spray

Thaw bread dough in refrigerator for 12 hours. Combine 1 cup sugar, brown sugar, milk, margarine, and 1 1/4 teaspoons cinnamon in a small saucepan. Bring to a boil; cook 1 minute. Remove sugar syrup from heat; let cool 10 minutes. Combine 1/4 cup sugar and 1/2 teaspoon cinnamon in a shallow dish; stir well. Cut each loaf of dough into 24 equal portions. Roll each portion in sugar mixture; layer balls of dough in a 12-cup Bundt pan coated with cooking spray. Pour sugar syrup over dough; cover and let rise in a warm place (85�), free from drafts, 35 minutes or until doubled in bulk. Preheat oven to 350�. Uncover, and bake at 350� for 25 minutes or until lightly browned. Immediately loosen edges of bread with a knife. Place a plate upside down on top of pan; invert onto plate. Remove pan; drizzle any remaining syrup over bread.

Serving Size: 2 rolls Description: "Many of us at Cooking Light found this ooey-gooey bread absolutely addictive. Sent to us by Rita M. Newton of Waukon, Iowa, it calls for frozen bread dough, which means no fooling around with yeast. (From our January/February 1995 issue)" Source: "Cooking Light, April 1997, p.172" Copyright: "� Cooking Light" Yield: "48 rolls" T(Baking Time): "0:25" ------------------Per serving: 158 Calories (kcal); 2g Total Fat; (10% calories from fat); 4g Protein; 31g Carbohydrate; trace Cholesterol; 220mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 Other Carbohydrates Nutr. Assoc. : 345 0 0 0 20100 0 5443 * Exported from MasterCook * Moroccan Chicken Tagine Recipe By Serving Size Categories Amount -------5 5 2 1/2 5 2 1/2 1 1/4 1 1/4 1 8 1/2 1 1/2 1/2 1 1/4 4 1 4 : :4 Preparation Time :0:00 : Nov/ Dec '97

Poultry

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoons cumin seeds teaspoons coriander seeds teaspoons whole allspice teaspoons ground nutmeg teaspoons ground ginger teaspoons ground red pepper teaspoons ground cinnamon teaspoon olive oil cups vertically sliced onion (about 2 pounds) teaspoon salt teaspoons sugar teaspoon black pepper (10 1/2-ounce) can low-salt chicken broth cup raisins chicken thighs (about 2 pounds) -- skinned (15 1/2-ounce) can chickpeas (garbanzo beans) -- drained cups hot cooked couscous

Place first 3 ingredients in a spice or coffee grinder; process until finely ground. Combine cumin mixture, nutmeg, ginger, red pepper, and cinnamon; set

aside. Heat oil in a Dutch oven over medium heat. Add onion and salt; cover and cook 10 minutes. Add 1 teaspoon cumin mixture, sugar, and black pepper; cover and cook 15 minutes. Preheat oven to 375�. Add broth, and cook, uncovered, 30 minutes. Add raisins, chicken, and chickpeas; cover and bake chicken mixture at 375� for 30 minutes. Serve with couscous. Serving Size: 1 chicken thigh, about 2/3 cup onion mixture, and 1 cup couscous Source: "Cooking Light, November/December 1997, p.276" Copyright: "� Cooking Light" ------------------Per serving: 569 Calories (kcal); 9g Total Fat; (13% calories from fat); 32g Protein; 96g Carbohydrate; 57mg Cholesterol; 689mg Sodium Food Exchanges: 4 1/2 Grain(Starch); 2 1/2 Lean Meat; 3 1/2 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Store remaining cumin mixture in an airtight container for up to 6 months. Nutr. Assoc. : 491 415 2027 0 0 0 0 0 20230 0 0 0 20113 4680 2592 2603 448 * Exported from MasterCook * Moroccan Mint Tea Recipe By Serving Size Categories Amount -------8 2 2 1/3 : :8 Preparation Time :0:00 : August �97

Beverages

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

Ingredient -- Preparation Method -------------------------------boiling water regular-size tea bags mint sprigs sugar

Pour boiling water over tea bags. Cover and let stand 5 minutes. Remove tea bags; discard. Add mint and sugar; stir well. Discard mint. Serve hot or cold. Serving Size: 1 cup Source: "Cooking Light, August 1997, p.110" Copyright: "� Cooking Light" Yield: "2 Quarts" -------------------

Per serving: 44 Calories (kcal); 0g Total Fat; (0% calories from fat); 1g Protein; 10g Carbohydrate; 0mg Cholesterol; 15mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 5263 0 0 * Exported from MasterCook * Moroccan Spiced Salmon Recipe By Serving Size Categories Amount -------1 1 2 1/2 2 1 1 1/2 1/2 6 2 2 1 2 1 2 1 1 3/4 3/4 1/2 1/2 1/2 1 3/4 1/2 1 1/4 1/2 1/3 1 1/8 : :6 Preparation Time :0:00 : Fish And Shellfish

March '97

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

Ingredient -- Preparation Method -------------------------------SPICED SALMON fennel seeds star anise pod ground cumin ground red pepper ground cardamom ground turmeric ground coriander ground cinnamon salmon fillets -- skinned HARISSA VINAIGRETTE paprika ground cumin ground red pepper salt black pepper olive oil sherry vinegar red bell peppers (about 3/4 cup) -- roasted and peeled garlic clove VEGETABLE COUSCOUS olive oil finely diced zucchini finely diced peeled eggplant finely diced red bell pepper finely diced yellow bell pepper finely diced onion water salt uncooked couscous finely diced tomato finely chopped ripe olives chopped fresh mint black pepper

1/8 1/8

tablespoon cup cup cup cup cup cups teaspoon cups cup cup tablespoon teaspoon

6

tablespoons

REMAINING INGREDIENTS Cooking spray plain fat-free yogurt Shredded fresh mint leaves -- (optional)

Prepare Spiced Salmon: Preheat oven to 450�. Place fennel and star anise in a spice or coffee grinder, and process until ground. Combine fennel mixture, ground cumin, ground red pepper, cardamom, turmeric, coriander, and cinnamon in a large zip-top plastic bag. Add salmon, and toss gently to coat. Seal bag and marinate salmon in refrigerator 1 hour, turning bag occasionally. Prepare Harissa Vinaigrette: Combine all ingredients in a blender; and process until smooth. Cover and set aside. Prepare Vegetable Couscous: Heat oil in a large nonstick skillet over medium-high heat, and add zucchini and next 4 ingredients (zucchini through onion). Saut� zucchini mixture 2 minutes or until vegetables are crisp-tender. Reserve 2 tablespoons saut�ed vegetables for garnish. Bring water and salt to a boil in a large saucepan, and gradually stir in couscous. Remove from heat, and cover;let stand 5 minutes. Fluff with a fork. Stir in remaining saut�ed vegetables, tomato, olives, mint, and black pepper. Set aside; keep warm. To complete recipe: Remove Spiced Salmon from bag. Wipe skillet with a paper towel; wrap handle of skillet with foil. Coat pan with cooking spray; heat over medium-high heat until hot. Add salmon; saut� 4 minutes per side. Place skillet in oven; bake at 450� for 4 minutes. Place 1 1/4 cups Vegetable Couscous on each of 6 serving plates; top with a salmon fillet and 1 teaspoon reserved saut�ed vegetables. Spoon 1 tablespoon Harissa Vinaigrette and 1 tablespoon yogurt in small dollops around salmon. Garnish with shredded fresh mint leaves, if desired. Source: "Cooking Light, March 1997, p.166" Copyright: "� Cooking Light" ------------------Per serving: 471 Calories (kcal); 15g Total Fat; (29% calories from fat); 42g Protein; 42g Carbohydrate; 89mg Cholesterol; 429mg Sodium Food Exchanges: 2 Grain(Starch); 5 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : Terrance Brennan offers these presentation tips: Pack the Vegetable Couscous into individual molds and invert onto plates. Set aside some of the

saut�ed vegetables from the Vegetable Couscous to garnish the salmon fillet. Surround the salmon with small dollops of the Harissa Vinaigrette and yogurt, and garnish with shredded fresh mint leaves. Harissa Vinaigrette can be prepared in advance; cover and chill. Leftover vinaigrette may be used as a sauce for vegetables or as a condiment for meats. Nutr. Assoc. : 0 3269 5124 0 0 0 0 0 0 3404 0 0 0 0 0 0 0 0 5124 4695 0 0 0 0 20189 2663 20164 26064 2679 0 0 449 26066 4281 0 0 2236 0 0 4243 0 * Exported from MasterCook * Moroccan-Spiced Leg of Lamb Recipe By Serving Size Categories Amount -------1 1 1 1 1/2 1/4 2 1/2 1 1 1/3 6 1 1 2 1/2 1/2 : :8 : Lamb Preparation Time :0:00 Oct '97

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

Ingredient -- Preparation Method -------------------------------salt coarsely ground pepper ground ginger ground cinnamon ground cardamom ground red pepper rolled boned leg of lamb vegetable oil chopped red onion dry red wine garlic cloves -- chopped (14 1/4-ounce) can fat-free beef broth tablespoon all-purpose flour tablespoons water cup Spiced Pear Butter (see recipe) OR cup Spiced Plum Butter (see recipe)

Combine first 6 ingredients in a small bowl; set aside. Unroll roast; trim fat. Rub ginger mixture into folds and over surface of roast. Place roast in a large zip-top plastic bag; seal and marinate in refrigerator 12 to 24 hours, turning bag occasionally. Remove roast from bag; set aside. Preheat oven to 325�. Heat the oil in a Dutch oven over medium-high heat; add roast, browning on all sides. Add onion, wine, garlic, and broth, and bring to a simmer. Insert meat thermometer into the thickest portion of roast. Cover and bake at 325� for 50 minutes or until thermometer reaches 145� (medium- rare), basting occasionally. Remove from pan; set aside, and keep warm. Strain cooking liquid through a sieve into a bowl, and discard solids. Return cooking liquid to pan. Bring to a boil, and cook 5 minutes or until reduced to 2 cups. Combine flour and water in a small bowl; stir well with a whisk. Add flour mixture to cooking liquid in pan. Bring to a boil; cook 1 minute or until slightly thick, stirring constantly with a whisk. Stir in Spiced Pear Butter; serve sauce

with lamb. Serving Size: 3 ounces lamb and 1/4 cup sauce Source: "Cooking Light, October 1997, p.188" Copyright: "� Cooking Light" ------------------Per serving: 397 Calories (kcal); 21g Total Fat; (47% calories from fat); 23g Protein; 29g Carbohydrate; 77mg Cholesterol; 442mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1 Fruit; 2 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 3895 0 2679 0 0 0 0 0 0 0 2130706543 * Exported from MasterCook * Spiced Pear Butter Recipe By Serving Size Categories Amount -------6 1/2 1 3/4 1/4 1 : : 28 Preparation Time :0:00 : Oct '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------chopped peeled ripe pears (about 2 pounds) apple juice sugar ground cinnamon ground cardamom (optional) 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 * Spiced Plum Butter Recipe By Serving Size Categories Amount -------3/4 4 1 1/2 1/4 1/4 1/8 1/8 : : 40 Preparation Time :0:00 : Oct '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------orange juice plums -- quartered sugar ground cinnamon ground allspice ground ginger ground nutmeg ground cloves

Combine juice and plums in a large saucepan or Dutch oven. Bring to a boil; cover, reduce heat, and simmer 30 minutes or until tender. Place plum mixture in a blender or food processor; process until smooth. Press pur�ed mixture through a fine sieve over a bowl; discard solids. Combine plum mixture, sugar, and remaining ingredients in pan; bring to a boil. Reduce heat; simmer, uncovered, 1 hour or until thick, stirring frequently. Cool. Store in an airtight container in the refrigerator up to 2 months. Serving Size: 1 tablespoon Source: "Cooking Light, October 1997, p.186" Copyright: "� Cooking Light" Yield: "2 1/2 cups" ------------------Per serving: 45 Calories (kcal); trace Total Fat; (5% calories from fat); trace Protein; 11g Carbohydrate; 0mg Cholesterol; trace Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 0 * Exported from MasterCook * Mostaccioli-Spinach Bake Recipe By Serving Size Categories Amount -------8 2 1 2 : :6 Preparation Time :0:30 : Jan/ Feb '97 Pasta

Menu Item

Measure -----------ounces

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

Ingredient -- Preparation Method -------------------------------uncooked mostaccioli (about 3 cups uncooked tubular-shaped pasta) tablespoons reduced-calorie stick margarine -- divided cup vertically sliced onion teaspoons bottled minced garlic cup all-purpose flour cups skim milk cups (5 ounces) preshredded Parmesan cheese -- divided teaspoons dried Italian seasoning teaspoon pepper (14.5-ounce) cam diced tomatoes with basil, garlic and oregano (10-ounce) package frozen chopped spinach -- thawed and drained Cooking spray cup dry breadcrumbs tablespoons preshredded Parmesan cheese (1/2 ounce) Parsley sprigs (optional)

Preheat oven to 350�. Cook pasta according to package directions, omitting salt and fat. Drain; set aside. Melt 1 tablespoon margarine in a medium heavy saucepan over medium-high heat. Add onion and garlic; saut� 5 minutes or until tender. Add flour; cook 30 seconds, stirring constantly. Gradually add milk; cook 4 minutes or until bubbly. Remove from heat. Stir in 1/4 cup cheese, Italian seasoning, and pepper; remove from heat. Combine pasta, cheese sauce, 1 cup cheese, tomatoes, and spinach in a large bowl; stir well. Spoon mixture into a 13 � 9-inch baking dish coated with cooking spray. Combine breadcrumbs, 2 tablespoons cheese, and remaining 1 tablespoon margarine; sprinkle over pasta mixture. Bake at 350� for 30 minutes or until thoroughly heated. Garnish with parsley, if desired. Serving Size: 1 1/2 cups Description: "Who wants to spend the weekend in the grocery store? This meatless menu uses staples in your pantry, freezer, and refrigerator." Source: "Cooking Light, January/February 1997, p.93"

Copyright: "� Cooking Light" T(Cooking Time): "0:30" ------------------Per serving: 348 Calories (kcal); 9g Total Fat; (22% calories from fat); 19g Protein; 48g Carbohydrate; 16mg Cholesterol; 521mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4363 20100 20230 20130 0 0 1034 0 0 26066 0 0 0 4925 20143 * Exported from MasterCook * Multi-Grain Pilaf with Root Vegetables Recipe By Serving Size Categories Amount -------4 1 1 1 1/2 1/2 2 2 2 1 3 1 1/4 : :4 Preparation Time :0:00 : Jan/ Feb '97 Ingredient -- Preparation Method -------------------------------olive oil -- divided chopped onion chopped red bell pepper chopped carrot chopped peeled turnip chopped peeled celeriac grated peeled fresh ginger cooked basmati or other long-grain rice cooked pearl barley drained canned pinto beans torn spinach low-sodium soy sauce salt

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

Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and next 5 ingredients (onion through ginger); saut� 5 minutes. Stir in rice, barley, and beans; cook 2 minutes. Add remaining 2 teaspoons oil, spinach, soy sauce, and salt; cook 1 minute or just until spinach begins to wilt. Serving Size: 2 cups Description: "Almost like a fried rice, this entr�e is high in soluble fiber, the type that helps lower blood cholesterol levels." Source: "Cooking Light, January/February 1997, p.134" Copyright: "� Cooking Light" ------------------Per serving: 352 Calories (kcal); 6g Total Fat; (15% calories from fat); 9g

Protein; 67g Carbohydrate; 0mg Cholesterol; 598mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 20022 5368 2515 20083 20036 2794 4510 0 0 0 * Exported from MasterCook * Multigrain Pancakes Recipe By Serving Size Categories Amount -------1/2 1/2 1/4 2 2 1 1/2 1/2 1 1/4 1 1 : :4 Preparation Time :0:00 : Breakfast

March '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour whole-wheat flour quick-cooking oats yellow cornmeal brown sugar baking powder salt 2% milk plain fat-free yogurt vegetable oil egg

Combine first 7 ingredients; stir well. Combine remaining ingredients; stir well. Add to flour mixture, stirring until smooth. Spoon about 1/4 cup batter for each pancake onto a hot nonstick griddle or nonstick skillet. Turn pancakes when tops are covered with bubbles and edges look cooked. Serve with maple syrup and low-fat granola, if desired. Serving Size: 3 pancakes Source: "Cooking Light, March 1997, p.48" Copyright: "� Cooking Light" ------------------Per serving: 246 Calories (kcal); 7g Total Fat; (23% calories from fat); 9g Protein; 39g Carbohydrate; 52mg Cholesterol; 508mg Sodium Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 4243 0 0 * Exported from MasterCook *

Mushroom-Chive Pilaf Recipe By Serving Size Categories Amount -------1 1/2 1 2 1/2 1/2 1 1/4 1/4 1 :Linda Kent-Jansons :6 Preparation Time :0:00 : Oct '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------olive oil minced fresh onion garlic clove -- minced cups low-salt chicken broth teaspoon salt teaspoon white pepper cup uncooked basmati rice cup chopped chives cup thinly sliced green onions (8-ounce) package mushrooms -- chopped

Heat oil in a medium saucepan over medium-high heat. Add onion and garlic, and saut� 2 minutes. Add broth, salt, and pepper. Bring to a boil; add rice. Cover, reduce heat, and simmer 35 minutes. Remove from heat; let stand 5 minutes. Stir in chives, green onions, and mushrooms. Serving Size: 1 cup

Source: "Cooking Light, October 1997, p.144" Copyright: "� Cooking Light" ------------------Per serving: 150 Calories (kcal); 4g Total Fat; (21% calories from fat); 7g Protein; 25g Carbohydrate; 0mg Cholesterol; 214mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : "I created this recipe because I love the taste of mushrooms, and this pilaf has a very intense mushroom flavor. My husband and I love it served with grilled swordfish. In the time it takes him to grill the fish, I can easily fix my side dish." �Linda Kent-Jansons, San Jose, Calif. Nutr. Assoc. : 0 0 0 0 0 0 2155 0 0 0 0 * Exported from MasterCook * Mushroom-Lover's Pizza Recipe By Serving Size Categories : :6 Preparation Time :0:00 : Breads

Sept '97

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

Measure Ingredient -- Preparation Method ------------ -------------------------------(10-ounce) can refrigerated pizza crust dough tablespoon cornmeal cups sliced oyster mushroom caps (about 3.75 ounces) cups sliced cremini mushrooms cup thinly sliced shallots teaspoon dried Italian seasoning teaspoon pepper cup grated fresh Parmesan cheese cup (1 ounce) shredded Fontina or Swiss cheese

Preheat oven to 500�. Roll dough into a 13 � 9-inch rectangle; place on a baking sheet sprinkled with cornmeal. Arrange sliced mushrooms and shallots over dough. Sprinkle with Italian seasoning and pepper; top with cheeses. Bake at 500� for 10 minutes or until crust is golden brown. Source: "Cooking Light, September 1997, p.108" Copyright: "� Cooking Light" ------------------Per serving: 154 Calories (kcal); 4g Total Fat; (21% calories from fat); 6g Protein; 24g Carbohydrate; 8mg Cholesterol; 102mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Almost any combination of mushrooms can be used to top this pizza. Nutr. Assoc. : 4519 0 4977 4977 4902 0 0 0 588 * Exported from MasterCook * Mushroom-Stuffed Chicken Breasts with Madeira Sauce Recipe By Serving Size Categories Amount -------1 2 1 1/4 4 4 3/4 1/4 1 1 : :4 Preparation Time :0:00 : Main Dish Poultry

May '97

Measure -----------teaspoon cups large teaspoon (4-ounce) (2 1/2-ounce) cup cup teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------olive oil -- divided diced crimini or button mushrooms garlic clove -- minced pepper skinned, boned chicken breast halves slices Gouda or fontina cheese low-salt chicken broth Madeira or dry sherry cornstarch water

4

small

crimini or button mushrooms -- halved (optional) Thyme sprigs (optional)

Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add diced mushrooms and garlic; saut� 3 minutes. Stir in pepper, and set aside. Cut a horizontal slit through the thickest portion of each breast half to form a pocket. Stuff 2 tablespoons mushroom mixture and 1 slice cheese into each pocket. Heat 1/2 teaspoon oil in skillet over medium-high heat. Add chicken; cook 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm. Add broth and Madeira to skillet. Bring to a boil; cook 2 minutes or until reduced to 3/4 cup. Combine cornstarch and water; 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. Serve sauce with chicken; garnish with mushrooms and thyme, if desired. Serving Size: 1 chicken breast half and 2 tablespoons sauce Source: "Cooking Light, May 1997, p.125" Copyright: "� Cooking Light" ------------------Per serving: 427 Calories (kcal); 23g Total Fat; (49% calories from fat); 47g Protein; 6g Carbohydrate; 147mg Cholesterol; 666mg Sodium Food Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates NOTES : Sliced cheese is easier to fit into the pocket than shredded cheese; you can buy small amounts at the deli. Crimini mushrooms are dark brown and have a fuller flavor than button mushrooms. Nutr. Assoc. : 0 231 0 0 26033 5684 0 3181 0 0 26405 1492 0 * Exported from MasterCook * Mustard-and-Herb Crusted Rack of Venison Recipe By Serving Size Categories Amount -------3 3 3 2 1 : :8 : Game Preparation Time :0:00 Oct '97 Ingredient -- Preparation Method -------------------------------rack of venison (with 8 ribs) Cooking spray Dijon mustard honey minced fresh thyme minced fresh rosemary

Measure -----------pounds tablespoons tablespoons teaspoons teaspoon

2 1 1

1/4 1/4

teaspoon teaspoon cup tablespoon

salt pepper garlic cloves -- crushed fresh breadcrumbs chopped fresh flat-leaf parsley Rosemary sprigs (optional)

Preheat oven to 400�. Place venison, meat side up, on a broiler pan coated with cooking spray. Insert meat thermometer into the thickest portion of venison, making sure not to touch bone. Wrap bones with foil. Combine mustard and next 6 ingredients (mustard through garlic). Spread mustard mixture over venison. Bake at 500� for 20 minutes or until meat thermometer registers 120�. Remove venison from oven. Combine breadcrumbs and parsley. Carefully pat breadcrumb mixture into mustard mixture (mustard mixture will be very hot). Bake an additional 10 minutes or until thermometer registers 145� (medium-rare). Cut rack between each rib, forming chops. Garnish with rosemary sprigs, if desired. Serving Size: 1 chop Source: "Cooking Light, October 1997, p.164" Copyright: "� Cooking Light" Yield: "8 chops" ------------------Per serving: 399 Calories (kcal); 16g Total Fat; (37% calories from fat); 50g Protein; 10g Carbohydrate; 183mg Cholesterol; 763mg Sodium Food Exchanges: 0 Grain(Starch); 7 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 26539 0 0 0 0 3399 0 0 0 0 20067 2130706543 * Exported from MasterCook * New England Baked Beans Recipe By Serving Size Categories Amount -------3 8 1 1/4 1 3/4 1/4 1 : : 16 Preparation Time :0:00 : Nov/ Dec '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------dried Great Northern beans water chopped onion barbecue sauce packed brown sugar molasses prepared mustard

1/2 1/4 1/8 4

teaspoon teaspoon teaspoon slices

salt pepper garlic powder turkey bacon -- cut crosswise into 1/4-inch strips

Sort and wash beans; place in a large ovenproof Dutch oven. Cover with water to 2 inches above beans, and bring to a boil. Cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain beans, and return to pan. Add 8 cups water and onion, and bring to a boil. Cover, reduce heat, and simmer 2 hours or until beans are tender. Preheat oven to 350�. Drain bean mixture; return to pan. Add barbecue sauce and remaining ingredients; stir well. Cover and bake at 350� for 1 hour. Serving Size: 1/2 cup Description: "America's most famous bean dish was invented by the Puritan women of Boston. In addition to molasses and brown sugar, this version gets its sweet tang from barbecue sauce. Rather than salt pork, turkey bacon is used to reduce fat." Source: "Cooking Light, November/December 1997, p.226" Copyright: "� Cooking Light" ------------------Per serving: 195 Calories (kcal); 1g Total Fat; (6% calories from fat); 9g Protein; 38g Carbohydrate; 3mg Cholesterol; 266mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 26626 * Exported from MasterCook * New England Beans and Brown Bread Recipe By Serving Size Categories Amount -------1/2 2 2 1/2 3 2 1/2 : :4 Preparation Time :0:00 : Breads Vegetables

March '97

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

Ingredient -- Preparation Method -------------------------------olive oil chopped onion garlic cloves -- minced ketchup maple syrup balsamic vinegar dried savory

2 1 8

1/2 1/2

teaspoon dry mustard teaspoon ground cumin (16-ounce) cans navy beans -- drained cup apple cider slices (1/2-inch thick) New England-style brown bread with raisins

Heat oil in a Dutch oven over medium-high heat. Add the onion and garlic, and saut� for 3 minutes or until soft. Stir in ketchup and next 7 ingredients (ketchup through cider). Bring to a boil; reduce heat, and simmer, uncovered, 30 minutes. Serve beans with brown bread. Serving Size: 1 cup beans and 2 slices bread Source: "Cooking Light, March 1997, p.198" Copyright: "� Cooking Light" ------------------Per serving: 572 Calories (kcal); 3g Total Fat; (4% calories from fat); 23g Protein; 119g Carbohydrate; 1mg Cholesterol; 1946mg Sodium Food Exchanges: 5 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 620 0 0 0 0 0 0 4215 0 27152 * Exported from MasterCook * New England Boiled Dinner with Horseradish Sauce Recipe By Serving Size Categories Amount -------1 4 1 1 2 12 6 6 2 3/4 1 1 1 1 1 2 : :6 : Beef Preparation Time :0:00

July '97

Measure -----------(3-pound) quarts teaspoon cups small medium medium pounds tablespoon tablespoon tablespoon tablespoon tablespoon teaspoons

Ingredient -- Preparation Method -------------------------------cured corned beef brisket water pickling spice garlic clove -- halved trimmed Brussels sprouts (about 12 ounces) boiling onions carrots -- quartered parsnips -- quartered rutabaga -- peeled and cut into 12 pieces (about 1 large) all-purpose flour sugar dry mustard cider vinegar prepared horseradish margarine

Trim fat from brisket. Place brisket in a large stockpot, and add water, pickling

spice, and garlic. Bring to a boil; cover, reduce heat, and simmer 1 hour. Add Brussels sprouts and next 4 ingredients (Brussels sprouts through rutabaga) to pot, and bring to a boil. Cover and simmer 1 hour or until brisket is tender. Remove brisket and vegetables from pot; reserve 1 cup cooking liquid. Let brisket stand 5 minutes, and cut into thin slices. Set vegetables aside, and keep warm. Combine flour, sugar, and mustard in a small saucepan; stir in vinegar until smooth. Gradually add 1 cup reserved cooking liquid, stirring with a whisk until blended. Bring to a boil over medium-high heat. Reduce heat; simmer, uncovered, 10 minutes. Remove from heat; add horseradish and margarine, and stir until blended. Serve horseradish sauce with brisket and vegetables. Serving Size: 3 ounces brisket, 2 onions, 1 carrot, 2 parsnip pieces, 2 rutabaga pieces, 1/3 cup Brussels sprouts, and 2 tablespoons horseradish sauce Source: "Cooking Light, July 1997, p.94" Copyright: "� Cooking Light" ------------------Per serving: 848 Calories (kcal); 37g Total Fat; (38% calories from fat); 43g Protein; 91g Carbohydrate; 121mg Cholesterol; 419mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 4 Lean Meat; 5 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates Serving Ideas : This updated boiled dinner becomes a complete meal with a molded cranberry-orange salad, brown bread, and apple juice. NOTES : Even though this recipe has 40% calories from fat, a single serving has only 18.5 grams of fat. Add some New England brown bread and the calories from fat should amount to less than 30%. Nutr. Assoc. : 2900 0 0 0 215 0 0 20144 0 0 0 0 0 0 0 * Exported from MasterCook * New England Fish Chowder Recipe By Serving Size Categories Amount -------2 3 2 2 2 3 1/2 2 1/2 1/4 1 pieces : :4 Preparation Time :0:00 : April '97 Soups/Stews/Chowders

Fish And Shellfish

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

Ingredient -- Preparation Method -------------------------------margarine shredded carrot diced celery minced fresh onion plus 1 teaspoon all-purpose flour skim milk -- divided diced peeled baking potato salt pepper cod or other lean white fish fillets -- cut into 1-inch

Unsalted oyster crackers (optional) Melt margarine in a saucepan over medium heat. Add carrot, celery, and onion; saut� 2 minutes. Stir in flour; gradually add 2 1/2 cups milk, stirring constantly with a whisk. Add potato, salt, and pepper; bring to a boil. Reduce heat. Simmer, uncovered, 30 minutes; stir occasionally. Add fish and 1 cup milk; cook an additional 10 minutes or until fish is done. Serve with oyster crackers, if desired. Serving Size: 1 1/2 cups Source: "Cooking Light, April 1997, p.176" Copyright: "� Cooking Light" Yield: "6 cups" ------------------Per serving: 297 Calories (kcal); 7g Total Fat; (21% calories from fat); 30g Protein; 28g Carbohydrate; 53mg Cholesterol; 515mg Sodium Food Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : We're always looking for quick-and-easy meals, and this warming chowder from Esther Pittello of Chicopee, Massachusetts, fits the bill. Just add bread and a salad. (From our November/December 1992 issue) Nutr. Assoc. : 0 4921 0 0 14 0 2135 0 0 2747 2130706543 * Exported from MasterCook * Nime Chow (Raw Spring Rolls) Recipe By Serving Size Categories Amount -------1 12 2 1 24 32 1 1/2 : :8 Preparation Time :0:00 : Fish And Shellfish June '97

International

Measure -----------ounce cups cup medium medium cup cup

Ingredient -- Preparation Method -------------------------------uncooked bean threads (cellophane noodles) (8-inch) round sheets rice paper thinly sliced curly leaf lettuce fresh bean sprouts basil leaves shrimp -- cooked and peeled Lime-Vinegar Sauce (see recipe) finely chopped unsalted dry-roasted peanuts

Combine bean threads and 2 cups hot water in a bowl; let stand 10 minutes. Drain; cut into 2-inch lengths with scissors. Add cold water to a large shallow dish to a depth of 1 inch. Cut 4 rice paper sheets in half, leaving remaining 8 sheets whole. Place 1 whole rice paper sheet and 1 half rice paper sheet in dish of water. Let stand 2 minutes or until soft.

Remove sheets from water. Place whole rice paper sheet on a flat surface; top with half sheet, lining up edges of both sheets. Place 1/4 cup lettuce over half sheet, leaving a 1/2-inch border around outer edge of half sheet. Arrange 1 tablespoon bean threads, 2 tablespoons bean sprouts, 3 basil leaves, and 4 shrimp over lettuce. Fold sides of rice paper sheets over filling; roll up jelly-roll fashion. Gently press seam to seal; place, seam side down, on a serving platter (cover to keep from drying). Repeat procedure with remaining rice paper sheets, lettuce, bean threads, bean sprouts, basil, and shrimp. Cut each roll in half crosswise. Combine Lime-Vinegar Sauce and peanuts in a small bowl; serve with rolls. Serving Size: 2 roll halves and 3 tablespoons sauce Cuisine: "Asian" Source: "Cooking Light, June 1997, p.109" Copyright: "� Cooking Light" ------------------Per serving: 123 Calories (kcal); 5g Total Fat; (37% calories from fat); 8g Protein; 12g Carbohydrate; 37mg Cholesterol; 211mg Sodium Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 26042 0 3921 96 3333 0 0 5378 * Exported from MasterCook * Lime-Vinegar Sauce Recipe By Serving Size Categories Amount -------1 1/4 1/2 2 1 1 1 : : 20 Preparation Time :0:00 : June '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------hot water sugar salt fresh lime juice white vinegar fish sauce 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 * Noodle Frittata Recipe By Serving Size Categories Amount -------2 1 1/2 1/2 1 4 2 1/8 1/8 1/2 1 : :4 Preparation Time :0:00 : Oct '97

Pasta

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

Ingredient -- Preparation Method -------------------------------vegetable oil chopped broccoli florets diced carrot frozen green peas -- thawed hot cooked angel hair (about 2 ounces uncooked pasta) eggs -- lightly beaten egg whites -- lightly beaten salt pepper (2 ounces) shredded reduced-fat extra-sharp Cheddar cheese low-fat vegetable primavera spaghetti sauce

Heat oil in a large nonstick skillet over medium heat. Add broccoli, carrot, and peas; saut� 8 minutes. Stir in pasta; saut� 1 minute. Combine eggs, egg whites, salt, and pepper in a large bowl; stir with a whisk. Stir egg mixture into vegetable mixture in skillet, and cook 5 minutes. Top with cheese. Preheat broiler. Wrap handle of skillet with foil; broil frittata 1 1/2 minutes. Serve with spaghetti sauce. Serving Size: 1 wedge and 1/4 cup sauce

Source: "Cooking Light, October 1997, p.155" Copyright: "� Cooking Light" ------------------Per serving: 250 Calories (kcal); 10g Total Fat; (35% calories from fat); 15g Protein; 25g Carbohydrate; 190mg Cholesterol; 508mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 2653 0 0 2845 0 0 0 0 26495 468 * Exported from MasterCook * Noodle-and-Cheese Pudding Recipe By Serving Size Categories Amount -------1 1 1/2 1/2 1/2 1/2 1/2 1/2 2 2 4 : :9 Preparation Time :0:00 : Oct '97

Pasta

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

Ingredient -- Preparation Method -------------------------------1% low-fat cottage cheese vanilla low-fat yogurt packed brown sugar tub-style light cream cheese salt ground cinnamon pepper vanilla extract eggs -- lightly beaten egg whites -- lightly beaten cooked medium egg noodles (about 8 ounces uncooked) Cooking spray

Preheat oven to 375�. Combine the first 10 ingredients in a large bowl. Add noodles, and toss gently to coat. Spoon noodle mixture into a 13 � 9-inch baking dish coated with cooking spray. Cover and bake at 375� for 1 hour. Serve warm or at room temperature. Source: "Cooking Light, October 1997, p.152" Copyright: "� Cooking Light" ------------------Per serving: 229 Calories (kcal); 5g Total Fat; (19% calories from fat); 11g Protein; 35g Carbohydrate; 74mg Cholesterol; 342mg Sodium Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1

Other Carbohydrates Nutr. Assoc. : 4047 0 0 3928 0 0 0 0 0 0 2812 0 * Exported from MasterCook * Nyom (Warm Chicken Salad) Recipe By Serving Size Categories : :4 Preparation Time :0:00 : International Poultry

June '97 Salads

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

Measure Ingredient -- Preparation Method ------------ -------------------------------cup dried jellied fungus (about 1/2 ounce) -- cut into strips (10 1/2-ounce) cans low-salt chicken broth ounces uncooked bean threads (cellophane noodles) (4-ounce) skinned, boned chicken breast halves cups thinly sliced green cabbage cups fresh bean sprouts cup (1 1/2-inch) julienne-cut green onions cup finely chopped unsalted dry-roasted peanuts tablespoons thinly sliced fresh basil cup Lime-Vinegar Sauce (see recipe) teaspoon ground red pepper

Combine fungus and 1 cup boiling water in a bowl; let stand 30 minutes. Drain. Bring broth to a boil in a large saucepan. Add fungus; cook 1 minute. Add bean threads; cook 2 minutes or until tender. Remove fungus and bean threads with a slotted spoon; place in a bowl. Set aside. Bring broth in pan to a simmer. Add chicken; cover and cook 30 minutes or until chicken is done. Drain; cool slightly. Cut chicken across grain into thin slices. Combine chicken, fungus, bean threads, cabbage, bean sprouts, green onions, peanuts, and basil in a large bowl; toss gently. Combine Lime- Vinegar Sauce and red pepper in a small bowl; stir well. Pour over chicken mixture; toss gently to coat. Serve immediately. Serving Size: 2 cups Cuisine: "Asian" Source: "Cooking Light, June 1997, p.187" Copyright: "� Cooking Light" ------------------Per serving: 383 Calories (kcal); 10g Total Fat; (20% calories from fat); 39g Protein; 44g Carbohydrate; 66mg Cholesterol; 261mg Sodium

Food Exchanges: 2 Grain(Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 276 26039 4920 96 20030 4408 3332 0 0 * Exported from MasterCook * Lime-Vinegar Sauce Recipe By Serving Size Categories Amount -------1 1/4 1/2 2 1 1 1 : : 20 Preparation Time :0:00 : June '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------hot water sugar salt fresh lime juice white vinegar fish sauce 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 * Oatmeal-Onion Batter Bread

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

: : 16 Preparation Time :0:00 : Breads

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------warm water (105� to 115�) -- divided plus 1 teaspoon quick-cooking oats -- divided brown sugar dry yeast all-purpose flour minced onion vegetable oil salt Cooking spray

Combine 1 cup warm water, 1/2 cup oats, and brown sugar in a small bowl. Dissolve yeast in 1/4 cup warm water in a bowl; let stand 5 minutes. Add oat mixture, flour, 1/2 cup oats, onion, oil, and salt; stir until well- blended. (Batter will be stiff.) Cover and let rise in a warm place (85�), free from drafts, 45 minutes or until doubled in bulk. Stir batter well. Spoon batter into a 9�5-inch loaf pan coated with cooking spray. Sprinkle with 1 teaspoon oats. Cover and let rise 30 minutes or until doubled in bulk. Preheat oven to 375�. Uncover dough; bake at 375� for 50 minutes or until loaf sounds hollow when tapped. Remove from pan immediately; cool on a wire rack. Serving Size: 1 slice ____________________ Bread-Machine Variation: Follow manufacturer's instructions for placing all dough ingredients in bread pan. Select cycle; start bread machine. Source: "Cooking Light, November/December 1997, p.243" Copyright: "� Cooking Light" ------------------Per serving: 128 Calories (kcal); 2g Total Fat; (16% calories from fat); 3g Protein; 23g Carbohydrate; 0mg Cholesterol; 135mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 5472 20223 0 0 0 0 0 0 0 * Exported from MasterCook *

Oatmeal-Spice Cookies Recipe By Serving Size Categories Amount -------1 1/2 1 1 1 1/2 1/2 1 1/2 1/2 3 1 1/2 2 1 3 1 1/3 : : 54 Preparation Time :0:00 : Cookies

Sept '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour baking soda ground cinnamon ground nutmeg salt ground ginger packed brown sugar granulated sugar stick margarine -- softened light-colored corn syrup vanilla extract egg whites egg quick-cooking oats raisins Cooking spray

Preheat oven to 350�. Combine first 6 ingredients in a small bowl, and set aside. Combine brown sugar and next 6 ingredients (brown sugar through egg) in a large bowl, and beat mixture at medium speed of a mixer until well-blended. Stir in oats and raisins, and let stand 5 minutes. Stir in flour mixture. Drop dough by level tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350� for 10 minutes or until lightly browned. Remove cookies from pans, and cool on wire racks. Serving Size: 1 cookie Description: "Generous amounts of cinnamon, nutmeg, and ginger give this cookie its spicy kick. If you prefer a milder flavor, you can cut the amount of spices in half." Source: "Cooking Light, September 1997, p.119" Copyright: "� Cooking Light" Yield: "4 1/2 Dozen" T(Baking Time): "0:10" ------------------Per serving: 84 Calories (kcal); 2g Total Fat; (22% calories from fat); 1g Protein; 15g Carbohydrate; 3mg Cholesterol; 70mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2

Other Carbohydrates NOTES : Store cookies in an airtight container for up to 1 week. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 3927 0 3231 0 0 4680 0 * Exported from MasterCook * Old Maid Cake Recipe By Serving Size Categories Amount -------1 1/4 1 1 1 1/2 1/4 1/4 1/2 1/4 1/4 2 2 1/3 3 2 : :8 Preparation Time :0:00 : Desserts

Jan/ Feb '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour firmly packed brown sugar baking powder ground ginger ground cinnamon baking soda salt ground cloves low-fat buttermilk egg substitute molasses stick margarine -- melted stick margarine firmly packed brown sugar chopped walnuts pears (about 1 pound) Cinnamon sticks (optional) Pear slices (optional)

Preheat oven to 375�. Combine first 8 ingredients in a bowl; stir well. Combine buttermilk, egg substitute, molasses, and 2 tablespoons melted margarine in a bowl; stir well. Add to flour mixture, stirring until smooth. Melt 2 tablespoons margarine in a 9-inch cast-iron skillet. Stir in 1/3 cup brown sugar; cook over medium heat 1 minute. Remove from heat; sprinkle with walnuts. Peel and core pears. Cut each in half lengthwise. Cut each half into thin slices, cutting to, but not through, stem end. Fan pear halves; place, core sides up, on top of brown sugar mixture in skillet. Pour batter over pears; bake at 375� for 35 minutes or until a wooden pick inserted in center comes out clean. Let cool in pan 5 minutes on a wire rack. Loosen cake from sides of pan using a narrow metal spatula. Invert onto a cake plate. Garnish with cinnamon sticks and pear slices, if desired. Serving Size: 1 wedge Description: "The inspiration for this dessert is tarte Tatin, the French upside-down apple tart that was created by two unmarried sisters."

Source: "Cooking Light, January/February 1997, p.138" Copyright: "� Cooking Light" Yield: "8 wedges" T(Baking Time): "0:35" ------------------Per serving: 233 Calories (kcal); 9g Total Fat; (32% calories from fat); 4g Protein; 37g Carbohydrate; 1mg Cholesterol; 314mg 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 0 0 0 0 0 0 25045 0 0 0 0 0 0 0 2130706543 2130706543 * Exported from MasterCook * Olive Bread Recipe By Serving Size Categories Amount -------1 2 1/2 3 1/2 3/4 1/2 1 1 3/4 : : 16 Preparation Time :0:00 : Breads

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------dry yeast sugar warm water (105� to 115�) bread flour -- divided cornmeal plain fat-free yogurt chopped green olives olive oil dried rosemary salt Cooking spray

Dissolve yeast and sugar in warm water in a small bowl; let stand 5 minutes. Combine yeast mixture, 1 1/2 cups flour, cornmeal, yogurt, olives, oil, rosemary, and salt in a large bowl. Beat at medium speed of a mixer until blended. Add 1 1/2 cups flour; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes). Place in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85�), free from drafts, 1 hour or until doubled in bulk. Punch dough down; turn out onto a lightly floured surface. Let rest 5 minutes. Knead lightly. Roll into a 14�7-inch rectangle. Roll up starting with a short edge, pressing firmly to eliminate air pockets; pinch seam and ends to seal. Place roll, seam side down, in a 9�5-inch loaf pan coated with cooking spray. Cover and

let rise 45 minutes or until doubled in bulk. Preheat oven to 375�. Uncover dough; 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: Follow manufacturer's instructions for placing all dough ingredients in bread pan. Select cycle; start bread machine. Source: "Cooking Light, November/December 1997, p.243" Copyright: "� Cooking Light" ------------------Per serving: 130 Calories (kcal); 2g Total Fat; (12% calories from fat); 4g Protein; 24g Carbohydrate; trace Cholesterol; 146mg 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 5472 0 0 20159 3584 0 0 0 0 * Exported from MasterCook * Open-Faced Apple-Cheese Bagels Recipe By Serving Size Categories Amount -------1 1 : :2 Preparation Time :0:00 : Oct '97 Sandwiches

Pork

Measure -----------medium teaspoon cup (3-ounce) cup ounces tablespoons

1/4 2 and Crusty) 1/4 1 1/2 2

Ingredient -- Preparation Method -------------------------------Cooking spray Granny Smith apple -- cut into 16 wedges brown sugar tub-style light cream cheese -- softened plain bagels -- split and toasted (such as Lender's Big (1-ounce) shredded reduced-fat sharp Cheddar cheese lean Canadian bacon -- coarsely chopped chopped green onions

Preheat oven to 425�. Place a nonstick skillet coated with cooking spray over medium-high heat until hot. Add apple and sugar; saut� 3 minutes. Remove from heat; set aside. Spread 1 tablespoon cream cheese over each bagel half; top each with 4 apple wedges. Sprinkle cheese and bacon evenly over apple. Bake at 425� for 8 minutes.

Remove from oven; sprinkle with green onions. Serving Size: 2 bagel halves Source: "Cooking Light, October 1997, p.160" Copyright: "� Cooking Light" Yield: "4 bagel halves" ------------------Per serving: 396 Calories (kcal); 9g Total Fat; (20% calories from fat); 20g Protein; 58g Carbohydrate; 29mg Cholesterol; 1003mg Sodium Food Exchanges: 3 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 3928 71 26495 243 0 * Exported from MasterCook * Orange-and-Maple Roasted Turkey with Giblet Gravy Recipe By Serving Size Categories Amount -------3/4 1/4 12 12 1 1 1/4 1/4 1 1 1 2 2 5 1 1/2 : : 24 Preparation Time :0:00 : Nov/ Dec '97

Poultry

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

1/4 1/4 1/8

Ingredient -- Preparation Method -------------------------------orange juice maple syrup fresh turkey OR pounds frozen whole turkey -- thawed tablespoon poultry seasoning tablespoon grated orange rind teaspoon salt teaspoon pepper medium orange -- quartered medium onion -- quartered Cooking spray teaspoon margarine cup water (10 1/2-ounce) cans low-salt chicken broth tablespoons orange juice teaspoons cornstarch tablespoon maple syrup teaspoon grated orange rind teaspoon salt teaspoon pepper Fresh herbs (optional) Red grapes (optional)

Combine 3/4 cup orange juice and 1/4 cup syrup in a small saucepan; bring just to a boil. Remove from heat; set aside. Preheat oven to 375�. Remove giblets (including liver) and neck from turkey, and set aside. Rinse turkey thoroughly with cold water, and pat dry. Tie ends of legs to tail with cord, or tuck flap of skin around tail. Lift wing tips up and over back, and tuck under bird. Sprinkle poultry seasoning, 1 tablespoon grated orange rind, 1/4 teaspoon salt, and 1/4 teaspoon pepper into the body cavity and onto the bird. Stuff cavity of turkey with orange quarters and onion quarters. Place turkey on a rack coated with cooking spray, and place rack on a broiler pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake the turkey at 375� for 45 minutes. Baste turkey with the orange juice mixture; cover turkey loosely with foil. Bake turkey an additional 2 hours and 15 minutes or until the thermometer registers 180�, basting turkey every 30 minutes. Let turkey stand for 10 minutes; set the pan and drippings aside. While turkey is baking, melt margarine in a medium saucepan over medium-high heat. Add reserved giblets and neck; saut� 2 minutes or until browned on all sides. Add water and broth; bring to a boil. Cover, reduce heat, and simmer 45 minutes. Add liver; simmer an additional 10 minutes. Remove giblets, neck, and liver from broth mixture; chop liver, and return to pan. Discard giblets and neck. Add broth mixture to bottom of broiler pan, scraping pan to loosen browned bits. Strain mixture through a sieve over a bowl; discard solids. Remove fat from surface with a spoon. Pour the broth mixture into a saucepan; add 2 tablespoons orange juice and remaining ingredients, stirring with a whisk until well-blended. Bring to a boil; cook 1 minute or until thick. Discard skin from turkey. Serve gravy with turkey; garnish with fresh herbs and grapes, if desired. Serving Size: 6 ounces turkey and 1/4 cup gravy Source: "Cooking Light, November/December 1997, p.117" Copyright: "� Cooking Light" ------------------Per serving: 313 Calories (kcal); 15g Total Fat; (43% calories from fat); 38g Protein; 6g Carbohydrate; 122mg Cholesterol; 168mg Sodium Food Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 5332 0 2130706543 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 2130706543 2130706543 * Exported from MasterCook * Orange-Banana Shake Recipe By Serving Size Categories : :4 Preparation Time :0:00 : April '97 Fruit

Beverages

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

Measure -----------cups cups (6-ounce) can medium

Ingredient -- Preparation Method -------------------------------vanilla low-fat ice cream orange juice pineapple juice ripe banana -- cut into 4 pieces Fresh fruit (optional)

Place all ingredients in a blender; process until smooth. Garnish with a skewer of fresh fruit, if desired. Serve immediately. Serving Size: 1 cup Description: "Ideal for breakfast or dessert, this shake is a delicious way to get your calcium and vitamin C." Source: "Cooking Light, April 1997, p.124" Copyright: "� Cooking Light" Yield: "4 cups" ------------------Per serving: 185 Calories (kcal); 3g Total Fat; (14% calories from fat); 4g Protein; 37g Carbohydrate; 9mg Cholesterol; 58mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 0 2142 2130706543 * Exported from MasterCook * Orange-Chive Bubble Buns Recipe By Serving Size Categories Amount -------1/4 1 1 : :4 Preparation Time :0:00 : August �97

Breads

Measure Ingredient -- Preparation Method ------------ -------------------------------cup orange marmalade (at room temperature) teaspoon freeze-dried chives (4.5-ounce) can refrigerated buttermilk biscuits Cooking spray

Preheat oven to 400�. Combine marmalade and chives; set aside. Separate biscuits; cut each into 4 pieces. Add biscuit pieces to marmalade mixture; toss. Place 6 biscuit pieces into each of 4 muffin cups coated with cooking spray. Bake at 400� for 13 minutes or until golden. Remove from cups; serve warm.

Serving Size: 1 bun Source: "Cooking Light, August 1997, p.112" Copyright: "� Cooking Light" T(Baking Time): "0:13" ------------------Per serving: 151 Calories (kcal); 4g Total Fat; (24% calories from fat); 2g Protein; 27g Carbohydrate; 0mg Cholesterol; 364mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates Nutr. Assoc. : 4306 2628 450 2130706543 * Exported from MasterCook * Orange-Currant Chicken with Toasted Walnuts Recipe By Serving Size Categories Amount -------1/3 1/2 3 3 2 1 1 1 1 3/4 1 1/4 : :4 Preparation Time :0:25 : April '97 Poultry

Main Dish

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

Ingredient -- Preparation Method -------------------------------currants or raisins grated orange rind orange marmalade orange juice low-sodium soy sauce curry powder Cooking spray skinned, boned chicken breast -- cut into bite-size pieces chopped red bell pepper water -- divided uncooked couscous chopped walnuts -- toasted

Combine first 6 ingredients in a small bowl; set aside. Place a nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken and bell pepper; saut� 4 minutes or until chicken is browned. Stir in 1/4 cup water, scraping pan to loosen browned bits. Stir in currant mixture, and cook chicken over medium heat 2 minutes or until slightly thick. Set chicken aside, and keep warm. Bring 1 1/2 cups water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Serve chicken and sauce over couscous. Sprinkle with walnuts. Serving Size: 3/4 cup chicken mixture, 3/4 cup couscous, and 1 tablespoon walnuts

Description: "Combine orange marmalade, soy sauce, and curry powder with chicken, and you have a dish loaded with flavor." Source: "Cooking Light, April 1997, p.193" Copyright: "� Cooking Light" T(Cooking Time): "0:15" ------------------Per serving: 430 Calories (kcal); 6g Total Fat; (13% calories from fat); 35g Protein; 59g Carbohydrate; 66mg Cholesterol; 392mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates Serving Ideas : Serve with steamed asparagus. Nutr. Assoc. : 4680 0 0 0 0 0 0 4943 0 0 449 0 * Exported from MasterCook * Orange-Ginger Chicken Recipe By Serving Size Categories Amount -------1 1/2 4 1/2 3 1 1 2 : :4 Preparation Time :0:05 : June '97 Poultry

Main Dish

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

Ingredient -- Preparation Method -------------------------------dark sesame oil chili oil skinned, boned chicken breast halves orange marmalade low-sodium soy sauce minced peeled fresh ginger water garlic cloves -- minced

Heat oils in a nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until chicken is done. Add marmalade and remaining ingredients; cook 2 minutes or until thick and bubbly. Remove from heat.

Source: "Cooking Light, June 1997, p.164" Copyright: "� Cooking Light" T(Cooking Time): "0:15" -------------------

Per serving: 245 Calories (kcal); 3g Total Fat; (9% calories from fat); 27g Protein; 29g Carbohydrate; 66mg Cholesterol; 550mg Sodium Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 2 Other Carbohydrates Nutr. Assoc. : 0 2614 26039 0 0 26086 0 0 * Exported from MasterCook * Orange-Ginger Chicken Lo Mein Recipe By Serving Size Categories Amount -------1/2 1/4 1/4 2 2 1 1/2 1/4 1/4 6 1 1 1 3/4 1 1/4 : :6 Preparation Time :0:15 : Jan/ Feb '97 Poultry

Menu Item

Measure Ingredient -- Preparation Method ------------ -------------------------------cup low-salt chicken broth cup thawed orange juice concentrate -- undiluted cup low-sodium soy sauce tablespoons cornstarch tablespoons brown sugar tablespoon bottled minced garlic teaspoon ground ginger teaspoon salt teaspoon crushed red pepper cups water (8-ounce) package Chinese-style noodles tablespoon vegetable oil (16-ounce) package fresh stir-fry vegetables (not frozen) pound skinned, boned chicken breasts -- cut into strips cup diagonally sliced green onions cup chopped unsalted dry-roasted peanuts

Combine first 9 ingredients in a small bowl; stir well with a whisk. Set aside. Bring water to a boil in a large saucepan. Add noodles; cook 3 minutes. Drain and set aside. Heat oil in a large nonstick skillet or wok over medium-high heat. Add vegetables; stir-fry 2 minutes. Add chicken and green onions; stir-fry 3 minutes or until chicken is done. Add broth mixture; cook 1 minute or until thick, stirring constantly. Combine chicken mixture and noodles in a large bowl, and toss well. Spoon onto plates, and sprinkle with peanuts. Serving Size: 1 1/3 cups chicken mixture and 2 teaspoons peanuts Description: "So you're working overtime and have resigned yourself to picking up some Chinese take-out. Try our healthy, quick, take-in version instead." Source: "Cooking Light, January/February 1997, p.96"

Copyright: "� Cooking Light" T(Cooking Time): "0:15" ------------------Per serving: 335 Calories (kcal); 7g Total Fat; (17% calories from fat); 18g Protein; 52g Carbohydrate; 33mg Cholesterol; 572mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 1007 0 0 0 20130 0 0 0 0 352 0 26070 26034 20030 26041 * Exported from MasterCook * Orange-Scented Roasted Root Vegetables Recipe By Serving Size Categories Amount -------4 3 2 1 2 2 2 1 1/3 : :7 Preparation Time :0:00 : Nov/ Dec '97

Vegetables

Measure -----------cups cups cups tablespoon medium cup tablespoons tablespoons tablespoon teaspoon teaspoon Dash

1/4 1/8

Ingredient -- Preparation Method -------------------------------(1-inch) cubed peeled sweet potato (1-inch) cubed peeled rutabaga (1-inch) sliced parsnip vegetable oil onions -- each cut into 8 wedges Cooking spray packed brown sugar orange marmalade lemon juice sweet honey mustard salt ground red pepper ground nutmeg

Preheat oven to 400�. Combine first 5 ingredients in a bowl; toss. Arrange vegetables in a single layer in a shallow roasting pan coated with cooking spray. Bake at 400� for 45 minutes; stir twice. Combine sugar and remaining ingredients in a small saucepan; bring to a boil. Reduce heat; simmer 1 minute. Pour over vegetables; toss gently. Bake an additional 15 minutes or until vegetables are tender. Serving Size: 1 cup Description: "This no-fuss side dish roasts while you're tending to the rest of the meal." Source: "Cooking Light, November/December 1997, p.261"

Copyright: "� Cooking Light" ------------------Per serving: 218 Calories (kcal); 3g Total Fat; (10% calories from fat); 3g Protein; 48g Carbohydrate; 0mg Cholesterol; 143mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 5212 1292 4979 0 3465 0 0 0 0 20015 0 0 0 * Exported from MasterCook * Orecchiette with Broccoli and White Beans Recipe By Serving Size Categories Amount -------2 4 1 1 4 : :6 Preparation Time :0:00 : May '97

Pasta

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

1 drained 1 1/2

1/2 1/2

Ingredient -- Preparation Method -------------------------------uncooked orecchiette (small disk-shaped pasta) or small seashell macaroni cups coarsely chopped broccoli (about 3/4 pound) tablespoon olive oil cup red bell pepper strips garlic cloves -- minced cup low-salt chicken broth teaspoon salt (15-ounce) can cannellini beans or other white beans -- rinsed and cup (4-inch) rosemary sprig grated fresh Parmesan cheese -- divided

Cook pasta according to package directions, omitting salt and fat. Drain well; set aside. Steam broccoli, covered, 5 minutes or until crisp-tender. Set aside. Heat oil in a large nonstick skillet over medium heat. Add bell pepper and garlic; saut� 2 minutes. Add broth, salt, beans, and rosemary; bring to a simmer. Cover and simmer 5 minutes. Discard rosemary. Combine pasta, broccoli, bean mixture, and 2 tablespoons cheese in a large bowl; toss well. Divide evenly among 6 shallow bowls; top each serving with 1 tablespoon cheese. Serving Size: 1 1/3 cups Source: "Cooking Light, May 1997. p.91" Copyright: "� Cooking Light"

------------------Per serving: 293 Calories (kcal); 6g Total Fat; (16% calories from fat); 15g Protein; 48g Carbohydrate; 5mg Cholesterol; 328mg Sodium Food Exchanges: 3 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : If you don't have fresh rosemary, it can be omitted. Do not use dried rosemary, or it will overpower the recipe. Nutr. Assoc. : 4363 2653 0 20164 620 0 0 5512 4784 0 * Exported from MasterCook * Orzo "Risotto" with Prosciutto Recipe By Serving Size Categories : :4 Preparation Time :0:00 : Main Dish Pasta

May '97 Pork

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

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

Ingredient -- Preparation Method -------------------------------low-salt chicken broth frozen petite green peas olive oil chopped leek salt pepper uncooked orzo (rice-shaped pasta) (1 ounce) minced prosciutto or lean smoked ham grated fresh Parmesan cheese -- divided minced fresh parsley

Bring the broth to a boil in a small saucepan. Add peas; cook 3 minutes (do not drain). Set aside. Heat oil in a large nonstick skillet over medium-high heat. Add leek, salt, and pepper, and saut� 1 minute. Cover, reduce heat, and cook 10 minutes, stirring occasionally. Add broth mixture and orzo to skillet; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes. Stir in prosciutto, 2 tablespoons cheese, and parsley. Divide evenly among 4 shallow bowls; top each serving with 1 1/2 teaspoons cheese. Serving Size: 1 cup Source: "Cooking Light, May 1997, p.89" Copyright: "� Cooking Light" ------------------Per serving: 324 Calories (kcal); 9g Total Fat; (22% calories from fat); 21g Protein; 47g Carbohydrate; 14mg Cholesterol; 691mg Sodium

Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Orzo�small, rice-shaped pasta�mimics risotto's creamy texture in this dish. Nutr. Assoc. : 0 3459 0 0 0 0 4318 4633 0 0 * Exported from MasterCook * Orzo-and-Portobello Casserole Recipe By Serving Size Categories : :6 Preparation Time :0:00 : April '97 Main Dish

Casseroles Pasta

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

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

1/8

Ingredient -- Preparation Method -------------------------------chopped sun-dried tomatoes -- packed without oil boiling water olive oil sliced leek diced portobello mushroom caps mushrooms -- quartered garlic cloves -- minced cooked orzo (about 2 cups uncooked rice-shaped pasta) thinly sliced fennel bulb (about 1 large) tomato juice minced fresh basil OR dried basil balsamic vinegar paprika pepper Cooking spray (4 ounces) shredded sharp Provolone cheese grated fresh Parmesan cheese

Preheat oven to 400�. Combine tomatoes and boiling water in a small bowl; cover and let stand 10 minutes or until tomatoes are soft. Drain. Heat oil in a large nonstick skillet over medium heat. Add tomatoes, leek, mushrooms, and garlic; saut� 2 minutes. Combine mushroom mixture, orzo, and next 6 ingredients (orzo through pepper) in a large bowl; stir well. Spoon mixture into a 13 � 9-inch baking dish coated with cooking spray. Bake at 400� for 25 minutes. Sprinkle with cheeses; bake an additional 5 minutes. Serving Size: 1 1/3 cups Source: "Cooking Light, April 1997, p.182" Copyright:

"� Cooking Light" Yield: "9 cups" ------------------Per serving: 314 Calories (kcal); 10g Total Fat; (28% calories from fat); 14g Protein; 43g Carbohydrate; 18mg Cholesterol; 622mg Sodium Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 2671 20063 4196 620 1360 26098 0 3332 0 2130706543 0 0 0 0 1433 0 * Exported from MasterCook * Our American Hero Recipe By Serving Size Categories Amount -------1/2 1/4 1/2 1 1 1 1 1 1 1/8 1/8 : :6 Preparation Time :0:00 : Beef Sandwiches

July '97

Measure Ingredient -- Preparation Method ------------ -------------------------------cup light mayonnaise cup thinly sliced fresh basil teaspoon coarsely ground pepper (16-ounce) loaf Italian or French bread pound thinly sliced lean deli roast beef large tomato, cored and thinly sliced cup thinly sliced red onion large yellow bell pepper -- seeded and thinly sliced into rings cup trimmed arugula, watercress or lettuce leaves teaspoon salt teaspoon pepper

Combine mayonnaise, fresh basil, and ground pepper; chill 15 minutes. Cut bread loaf in half horizontally; spread mayonnaise mixture over bottom half of bread; top with roast beef, remaining ingredients, and top half of bread. Cut loaf into 6 pieces. Description: "Bursting with color, this sandwich is a meal in itself. A generous amount of basil stirred into the mayonnaise gives it a fresh edge, while the arugula gives it a peppery bite." Source: "Cooking Light, July 1997, p.62" Copyright: "� Cooking Light" ------------------Per serving: 406 Calories (kcal); 10g Total Fat; (21% calories from fat); 29g

Protein; 50g Carbohydrate; 38mg Cholesterol; 1679mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 3332 0 3769 247 3872 20230 0 49 0 0 * Exported from MasterCook * Oven-Roasted Asparagus with Thyme Recipe By Serving Size Categories Amount -------1 1/2 1 2 1/2 1/4 1/4 : :4 Preparation Time :0:10 : Sept '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------asparagus spears garlic clove -- halved olive oil salt dried thyme freshly ground pepper

Preheat oven to 400�. Snap off tough ends of asparagus; remove scales with a knife or vegetable peeler, if desired. Set aside. Rub cut sides of garlic over a 13 � 9-inch baking dish; place garlic in dish. Add asparagus; drizzle with oil. Sprinkle asparagus with salt, thyme, and pepper; toss gently. Bake at 400� for 20 minutes, stirring once. Source: "Cooking Light, September 1997, p.132" Copyright: "� Cooking Light" T(Cooking Time): "0:20" ------------------Per serving: 42 Calories (kcal); 2g Total Fat; (45% calories from fat); 2g Protein; 4g Carbohydrate; 0mg Cholesterol; 269mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26511 0 0 0 0 0 * Exported from MasterCook * Oven-Roasted Sweet Potatoes and Onions Recipe By :

Serving Size Categories

:6 Preparation Time :0:00 : April '97 Vegetables

Side Dish

Amount Measure -------- -----------4 medium 1/4 pounds) 2 medium (about 1 pound) 2 tablespoons 3/4 teaspoon 1/2 teaspoon Preheat oven to 425�.

Ingredient -- Preparation Method -------------------------------peeled sweet potatoes -- cut into 2-inch pieces (about 2 Vidalia or other sweet onions -- cut into 1-inch pieces extra-virgin olive oil garlic-pepper blend (such as Lawry's) salt

Combine all ingredients in a 13 � 9-inch baking dish, tossing to coat. Bake at 425� for 35 minutes or until tender, stirring occasionally. Serving Size: 1 cup Source: "Cooking Light, April 1997, p.127" Copyright: "� Cooking Light" Yield: "6 cups" T(Baking Time): "0:35" ------------------Per serving: 150 Calories (kcal); 5g Total Fat; (28% calories from fat); 2g Protein; 26g Carbohydrate; 0mg Cholesterol; 191mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 5215 3865 0 1091 0 * Exported from MasterCook * Oyster Bisque Recipe By Serving Size Categories Amount -------1 1/4 1/4 1/4 1 3/4 : :2 Preparation Time :0:00 : Fish And Shellfish Soups/Stews/Chowders

June '97

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

Ingredient -- Preparation Method -------------------------------olive oil finely chopped carrot finely chopped celery finely chopped red bell pepper all-purpose flour evaporated skim milk

1 2 1 1/4

(12-ounce) container select oysters -- drained teaspoons chili sauce teaspoon Worcestershire sauce Dash ground red pepper teaspoon paprika

Heat oil in a medium saucepan over medium-high heat. Add carrot, celery, and bell pepper; saut� 5 minutes or until tender. Combine flour and milk in a small bowl; stir with a whisk. Add to vegetable mixture in saucepan; cook over medium heat 3 minutes or until thick and bubbly, stirring constantly. Add oysters; cook 2 minutes or until edges of oysters curl. Stir in chili sauce, Worcestershire sauce, and pepper. Sprinkle with paprika. Serving Size: 1 cup

Source: "Cooking Light, June 1997, p.140" Copyright: "� Cooking Light" ------------------Per serving: 243 Calories (kcal); 7g Total Fat; (25% calories from fat); 20g Protein; 25g Carbohydrate; 94mg Cholesterol; 514mg Sodium Food Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 20022 0 20164 0 0 4319 0 0 0 0 * Exported from MasterCook * Oyster Dressing Recipe By Serving Size Categories Amount -------2 1 1/2 1 1/2 2 12 2 2 1 1 4 1 1/2 : : 12 Preparation Time :0:00 : Miscellaneous

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------margarine chopped onion chopped green bell pepper chopped celery garlic cloves -- minced cups (1-inch) cubed French bread (about 1 pound) cups herb-seasoned stuffing mix cup water tablespoons chopped fresh parsley teaspoon dried thyme teaspoon dried oregano (10-ounce) containers standard oysters -- undrained cup chopped green onions

1/2

cup

finely shredded Parmesan cheese Cooking spray

Preheat oven to 350�. Melt margarine in a Dutch oven over medium-high heat. Add 1 1/2 cups onion, bell pepper, celery, and garlic; saut� 5 minutes or until tender. Add bread and next 6 ingredients (bread through oysters); cook 7 minutes or until done, stirring constantly. Remove from heat; stir in green onions and cheese. Spoon into a 13�9inch baking dish coated with cooking spray. Bake at 350� for 30 minutes. Serving Size: 1 cup Source: "Cooking Light, November/December 1997, p.125" Copyright: "� Cooking Light" T(Baking Time): "0:30" ------------------Per serving: 225 Calories (kcal); 7g Total Fat; (26% calories from fat); 12g Protein; 29g Carbohydrate; 52mg Cholesterol; 586mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 20157 5763 0 0 0 0 4319 0 4925 0 * Exported from MasterCook * Pan-Fried Brook Trout with Greens Recipe By Serving Size Categories Amount -------2 1/4 1/4 8 8 1 2 2 2 2 2 1/4 1/2 : :4 Preparation Time :0:00 : Fish And Shellfish

June '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour salt ground red pepper brook trout fillets Cooking spray coarsely chopped spinach thinly sliced iceberg lettuce sliced green onions chopped fresh thyme OR dried thyme chopped fresh oregano OR dried oregano white vinegar salt

1/8 4

teaspoon

black pepper lemon wedges

Combine first 3 ingredients in a shallow dish; stir well. Dredge trout fillets in flour mixture. Heat a large cast-iron skillet coated with cooking spray over medium-high heat. Add 4 fillets to skillet; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Remove from skillet. Set aside; keep warm. Repeat procedure with remaining fillets. Recoat skillet with cooking spray; add chopped spinach and next 7 ingredients (spinach through black pepper). Cook 11/2 minutes or until spinach wilts, stirring constantly. Arrange 1/2 cup spinach mixture on each of 4 plates, and top each with 2 fillets. Serve with lemon wedges. Source: "Cooking Light, June 1997, p.90" Copyright: "� Cooking Light" ------------------Per serving: 374 Calories (kcal); 15g Total Fat; (37% calories from fat); 50g Protein; 8g Carbohydrate; 132mg Cholesterol; 436mg Sodium Food Exchanges: 0 Grain(Starch); 7 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Served riverside or at home, this recipe captures the exhilaration of a fly-fishing adventure. Nutr. Assoc. : 0 0 0 5322 0 2687 4924 0 0 0 2130706543 0 0 2130706543 0 0 0 3904 * Exported from MasterCook * Pan-Roasted Corn-and-Cumin Corn Bread Recipe By Serving Size Categories Amount -------1 1 2 1 : :8 Preparation Time :0:00 : Breads

Nov/ Dec '97

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

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

Ingredient -- Preparation Method -------------------------------Cooking spray frozen whole-kernel corn -- thawed ground cumin vegetable oil -- divided yellow cornmeal all-purpose flour baking powder baking soda salt low-fat buttermilk egg

Preheat oven to 400�. Place an 8-inch cast-iron skillet or ovenproof heavy skillet coated with cooking spray over medium heat until hot. Add corn and cumin; saut� 3 minutes or until lightly browned. Place corn mixture in a large bowl; set aside. Coat skillet with 2 teaspoons oil. Place in a 400� oven for 10 minutes or until hot. Add cornmeal and next 4 ingredients (cornmeal through salt) to corn mixture. Combine 4 teaspoons oil, buttermilk, and egg in a bowl; add to cornmeal mixture, stirring just until moist. Spoon into preheated skillet. Bake at 400� for 40 minutes or until a toothpick inserted in center comes out clean. Serving Size: 1 wedge Source: "Cooking Light, November/December 1997, p.198" Copyright: "� Cooking Light" ------------------Per serving: 176 Calories (kcal); 5g Total Fat; (24% calories from fat); 5g Protein; 28g Carbohydrate; 24mg Cholesterol; 304mg Sodium Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 3450 0 0 0 0 0 0 0 25045 0 * Exported from MasterCook * Pan-Roasted Pork Tenderloin with Olives Recipe By Serving Size Categories : :4 Preparation Time :0:00 : Nov/ Dec '97

Pork

Amount Measure -------- -----------2 tablespoons without oil 1/2 cup 1/4 cup 1/4 cup 2 tablespoons 1 teaspoon 1/4 1/8 teaspoon teaspoon teaspoon pound teaspoon teaspoon tablespoon

Ingredient -- Preparation Method -------------------------------sliced sun-dried tomatoes (about 6 pieces) -- packed boiling water chopped green olives dry vermouth lemon juice chopped fresh rosemary OR dried rosemary crushed red pepper garlic cloves -- minced olive oil pork tenderloin black pepper salt water

2 1 1 1

1/4 1/8

1 1

teaspoon cornstarch (10 1/2-ounce) can low-salt chicken broth

Combine tomatoes and boiling water in a bowl; cover and let stand 20 minutes or until soft. Stir in olives and next 5 ingredients (olives through garlic). Preheat oven to 400�. Heat oil in a 9-inch heavy skillet over medium-high heat until hot. Sprinkle pork with black pepper and salt. Add pork to skillet; cook 5 minutes, browning on all sides. Add tomato mixture to skillet. Insert meat thermometer into thickest part of pork. Place skillet in oven; bake at 400� for 30 minutes or until thermometer registers 160� (slightly pink). Remove pork from the skillet. Set aside, and keep warm. Combine water and cornstarch in a small bowl. Add cornstarch mixture and broth to skillet; place over medium heat. Bring to a boil; reduce heat, and simmer 5 minutes or until slightly thick. Serve sauce with pork. Serving Size: 3 ounces tenderloin and 1/4 cup tomato-olive sauce Source: "Cooking Light, November/December 1997, p.172" Copyright: "� Cooking Light" ------------------Per serving: 194 Calories (kcal); 7g Total Fat; (31% calories from fat); 28g Protein; 5g Carbohydrate; 74mg Cholesterol; 248mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20180 0 3584 0 0 2130706543 0 0 0 0 0 27121 0 0 0 0 20113 * Exported from MasterCook * Pan-Seared Scallops with Chili Cream Sauce Recipe By Serving Size Categories Amount -------1 1/2 2 1 1 1 1/4 1/8 3/4 2 : :4 Preparation Time :0:00 : Fish And Shellfish

March '97

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

Ingredient -- Preparation Method -------------------------------sea scallops plus 2 teaspoons all-purpose flour -- divided vegetable oil margarine chili powder salt ground cumin 1% low-fat milk chopped fresh cilantro Fresh cilantro sprigs

Combine scallops and 2 tablespoons flour in a large zip-top bag; seal bag and shake gently to coat scallops. Heat oil in a 10-inch cast-iron skillet over high heat, swirling to coat bottom of pan. Add scallops; cook 2 minutes on each side or until lightly browned. Remove scallops from skillet; keep warm. Melt margarine in skillet over medium heat. Add 2 teaspoons flour, and cook 30 seconds, stirring constantly. Add chili powder, salt, and cumin; cook 30 seconds, stirring frequently. Gradually stir in milk, and cook 21/2 minutes or until thick, stirring frequently. Return scallops to skillet; add cilantro, stirring gently to coat. Garnish with cilantro sprigs, if desired. Serving Size: 5 ounces scallops and 2 tablespoons sauce Source: "Cooking Light, March 1997, p.138" Copyright: "� Cooking Light" ------------------Per serving: 204 Calories (kcal); 4g Total Fat; (18% calories from fat); 30g Protein; 9g Carbohydrate; 58mg Cholesterol; 448mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4861 14 0 0 0 0 0 0 0 0 * Exported from MasterCook * Pan-Seared Scallops with Walnuts and Spiced Carrots Recipe By Serving Size Categories Amount -------1 1/2 1 1 1 1 1 1 1/2 1 2 1 : :4 Preparation Time :0:00 : April '97

Fish And Shellfish

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

Ingredient -- Preparation Method -------------------------------grated orange rind fresh orange juice minced shallots olive oil honey Dijon mustard garlic clove -- minced large sea scallops sugar coarsely chopped walnuts -- toasted minced chives Cooking spray Spiced Carrots SPICED CARROTS

3 1/2 2 2 1

cups tablespoons tablespoons tablespoon Dash

sliced carrot (1/4-inch-thick) sugar orange juice margarine ground cinnamon

Combine first 7 ingredients in a small bowl. Combine half of orange juice mixture and scallops in a large bowl, stirring to coat; set aside. Set aside remaining orange juice mixture. Place sugar in a large nonstick skillet over medium heat, and cook until sugar dissolves (do not stir). Add walnuts, stirring until coated, and remove from heat. Spread walnuts in a single layer on wax paper, and let stand at room temperature until dry. Drain scallops, and discard marinade. Press minced chives onto one side of marinated scallops. Wash skillet and dry. Place skillet coated with cooking spray over medium-high heat until hot. Place scallops, chive sides down, in skillet; cook 2 minutes on each side. Remove scallops from pan, and set aside. Add remaining orange juice mixture to pan. Bring to a boil, and cook 2 minutes. Return scallops to pan. Divide scallops and sauce evenly among 4 plates. Sprinkle each serving with walnuts. Serve with Spiced Carrots. Serving Size: 5 ounces scallops, 1 1/2 teaspoons walnuts, and 1/2 cup carrots ____________________ To Make Spiced Carrots Place carrots in a medium saucepan; add water to cover. Bring to a boil. Cover; reduce heat. Simmer 20 minutes or until very tender. Drain. Place carrots in a large bowl; add remaining ingredients. Mash to desired consistency. Serving Size: 1/2 cup Source: "Cooking Light, April 1997, p.158" Copyright: "� Cooking Light" Yield: "2 cups" ------------------Per serving: 398 Calories (kcal); 14g Total Fat; (32% calories from fat); 31g Protein; 38g Carbohydrate; 54mg Cholesterol; 870mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 3 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 20224 0 0 0 0 26573 0 20187 26050 2130706543 2130706543 0 26609 0 0 0 0 * Exported from MasterCook * Pan-Seared Tuna with Olive-Wine Sauce

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

: :4 Preparation Time :0:00 : Fish And Shellfish

Jan/ Feb '97

Measure -----------teaspoon cup tablespoons tablespoons tablespoons teaspoon teaspoon teaspoon teaspoon (6-ounce) cups

1/4 1/4 1/8

4 2

Ingredient -- Preparation Method -------------------------------Cooking spray fennel seeds garlic cloves -- minced dry white wine chopped pitted Greek black olives chopped pitted green olives fresh lemon juice grated orange rind crushed red pepper black pepper salt tuna steaks (about 2 inches thick) hot cooked couscous Orange rind (optional)

Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; saut� 3 minutes or until seeds are lightly toasted. Spoon mixture into a bowl. Add wine, olives, lemon juice, 1 teaspoon orange rind, and red pepper; stir well, and set aside. Sprinkle black pepper and salt over tuna. Recoat skillet with cooking spray; place over medium-high heat until very hot. Add tuna; saut� 5 minutes on each side or until medium-rare or to desired degree of doneness. Remove tuna from skillet. Spoon couscous into each of 4 large shallow bowls; arrange tuna to the side. Set aside; keep warm. Add wine mixture to skillet; cook 2 minutes or until sauce is slightly reduced. Pour sauce evenly over steaks. Garnish with orange rind, if desired. Serving Size: 1 tuna steak, 1/2 cup couscous, and about 1/4 cup sauce Description: "The flavors here are pure Mediterranean. The sweetness of the fennel and the fruity aroma of the orange balance with the saltiness of the olives." Source: "Cooking Light, January/February 1997, p.78" Copyright: "� Cooking Light" ------------------Per serving: 385 Calories (kcal); 10g Total Fat; (25% calories from fat); 43g Protein; 21g Carbohydrate; 65mg Cholesterol; 255mg Sodium Food Exchanges: 1 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Greek olives are the big, meaty variety�simply slice the olive away from the pit. Substitute kalamata olives for Greek black olives, if desired. Nutr. Assoc. : 0 3269 620 0 26009 26046 0 0 0 0 0 5328 2809 4307

* Exported from MasterCook * Pan-Seared Tuna with Onion-Soy Vinaigrette Recipe By Serving Size Categories Amount -------1/2 1/4 1/4 1 2 2 2 1 4 1/4 1/4 : :4 Preparation Time :0:00 : Fish And Shellfish

June '97

Measure -----------cup cup cup teaspoon Dash cups cups cups teaspoon (6-ounce) teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------rice vinegar grated fresh onion low-sodium soy sauce vegetable oil pepper (2-inch) julienne-cut carrot (2-inch) julienne-cut celery (2-inch) julienne-cut cucumber vegetable oil tuna steaks salt coarsely ground pepper Red onion slices (optional) Celery leaves (optional) Lemon slices (optional)

Combine first 5 ingredients in a small bowl. Stir well, and set aside. Combine carrot, celery, and cucumber in a bowl, and toss well. Brush oil over tuna, and sprinkle with salt and pepper. Place a large nonstick skillet over medium-high heat until hot. Add tuna, and cook 3 minutes on each side or until desired degree of doneness. Remove from skillet, and cool. Cut tuna diagonally across grain into thin slices. Arrange 1 1/2 cups carrot mixture on each of 4 plates; top with tuna slices. Drizzle 2 tablespoons vinaigrette over each serving. Garnish with red onion slices, celery leaves, and lemon slices, if desired. Source: "Cooking Light, June 1997, p.174" Copyright: "� Cooking Light" ------------------Per serving: 326 Calories (kcal); 11g Total Fat; (30% calories from fat); 42g Protein; 14g Carbohydrate; 65mg Cholesterol; 875mg Sodium Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : This main-dish salad is from Melbourne's Chinois restaurant. Grating the onion brings out its pungency. Nutr. Assoc. : 0 26084 0 0 0 20024 20195 20177 0 5328 0 0 27180 2518 3903

* Exported from MasterCook * Pansoh Recipe By Serving Size Categories Amount -------1 pieces 1/2 2/3 1/2 1/4 3 1/2 1/8 1 6 : :6 Preparation Time :0:00 : Poultry

Sept '97

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

Ingredient -- Preparation Method -------------------------------skinned, boned chicken breast halves -- cut into 1-inch skinned, boned chicken thighs -- cut into 1-inch pieces chopped shallots chopped fresh cilantro chopped peeled fresh ginger finely chopped peeled fresh lemon grass salt pepper okra pods hot cooked long-grain rice

Preheat oven to 325�. Combine first 8 ingredients in a large bowl; stir well. Cut 1 (20-inch-long) sheet of foil; place chicken mixture on half of foil sheet. Spread into a single layer, leaving a 1-inch margin around edges of foil. Fold the other half of foil sheet over the chicken mixture. Bring edges of foil together, and fold several times to form a sealed packet. Place foil packet on a baking sheet. Bake at 325� for 45 minutes. Steam the okra, covered, 10 minutes or until crisp-tender. Remove chicken mixture from oven, and let stand 5 minutes. Spoon 2/3 cup chicken and juices over 1 cup rice; top with 1/2 cup okra. Source: "Cooking Light, September 1997, p.151" Copyright: "� Cooking Light" ------------------Per serving: 391 Calories (kcal); 2g Total Fat; (5% calories from fat); 29g Protein; 61g Carbohydrate; 62mg Cholesterol; 258mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : You may substitute 1/2 teaspoon grated lemon zest for each tablespoon of lemon grass. Nutr. Assoc. : 26039 4951 26631 0 26051 801 0 0 984 2840 * Exported from MasterCook * Panzanella with Beans

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

: :4 Preparation Time :0:00 : June '97

Salads

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

Ingredient -- Preparation Method -------------------------------red wine vinegar extra-virgin olive oil salt coarsely ground pepper garlic clove -- minced cups chopped tomato (about 1 pound) cup chopped seeded peeled cucumber cup chopped green bell pepper cup chopped red onion (15-ounce) can no-salt-added chickpeas (garbanzo beans) -- drained cups (1/2-inch) sourdough bread cubes -- toasted cup chopped fresh parsley cup chopped fresh basil cup (2 ounces) crumbled feta cheese with basil and tomato

Combine first 5 ingredients in a large bowl. Add tomato and next 4 ingredients (tomato through chickpeas), and toss to coat. Marinate at room temperature for up to 2 hours. Add bread, parsley, and basil; toss gently to coat. Sprinkle with feta cheese, and serve immediately. Serving Size: 2 cups salad and 2 tablespoons feta cheese Description: "We've added garbanzo beans and feta cheese to this classic Italian salad to make it a more substantial dish." Source: "Cooking Light, June 1997, p.102" Copyright: "� Cooking Light" ------------------Per serving: 357 Calories (kcal); 12g Total Fat; (30% calories from fat); 15g Protein; 48g Carbohydrate; 13mg Cholesterol; 577mg 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 Nutr. Assoc. : 0 0 0 0 0 26059 3010 0 2679 26472 5757 0 0 1450 * Exported from MasterCook * Papaya-Black Bean Salsa Recipe By Serving Size Categories : : 16 Preparation Time :0:00 : July '97

Sauces/Condiments/Marinades

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

Measure Ingredient -- Preparation Method ------------ -------------------------------cups diced peeled papaya large red bell pepper -- roasted, peeled, and diced cup sliced green onions cup fresh lime juice tablespoons raspberry vinegar or white wine vinegar tablespoons pineapple juice tablespoons brown sugar teaspoon salt teaspoon ground red pepper (15-ounce) can black beans -- rinsed and drained

Combine all ingredients, and stir well. Chill. Serving Size: 1/4 cup Source: "Cooking Light, July 1997, p.106" Copyright: "� Cooking Light" Yield: "4 Cups" ------------------Per serving: 40 Calories (kcal); trace Total Fat; (5% calories from fat); 2g Protein; 8g Carbohydrate; 0mg Cholesterol; 100mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Look for papaya that has a part-yellow or completely yellow skin, and gives slightly when touched. The tropical flavors in this salsa go well with fish such as grouper, mahimahi, or snapper. Unlike our other salsas, this salsa is best used within 1 to 2 days. After this, the enzymes in the papaya begin to soften the beans. Nutr. Assoc. : 4354 0 0 0 5555 0 0 0 0 578 * Exported from MasterCook * Parmesan Risotto-Stuffed Portobellos Recipe By Serving Size Categories Amount -------1 2 1 1 1 1 : :4 Preparation Time :0:00 : July '97

Measure Ingredient -- Preparation Method ------------ -------------------------------(14 1/2-ounce) can vegetable broth cups water tablespoon olive oil -- divided cup minced fresh onion cup minced celery cup minced carrot

1 1 4

1/2 1/4 1/4

1 3 1

1/2

uncooked Arborio or other short-grain rice dry white wine grated Parmesan cheese minced green onions or chives portobello mushrooms (about 6 inches wide) (1-ounce) shredded part-skim Mozzarella cheese cup water tablespoon chopped onion garlic cloves -- minced (10-ounce) bag fresh spinach -- trimmed

cup cup cup cup (5-ounce) cup

Bring broth and 2 cups water to a simmer in a medium saucepan (do not boil). Keep warm over low heat. Heat 2 teaspoons oil in a large saucepan over medium-high heat. Add minced onion, celery, and carrot; saut� 1 minute. Add rice; saut� 5 minutes. Stir in wine; cook 5 minutes or until liquid is nearly absorbed, stirring constantly. Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Remove from heat; stir in Parmesan cheese and green onions. Preheat oven to 375�. Remove stems from mushroom caps; discard. 13 � 9-inch baking dish. Spoon 1 1/4 cups with 1 tablespoon Mozzarella cheese. Pour for 30 minutes or until mushroom caps are Place mushroom caps, gill sides up, in a risotto mixture into each cap; top each 1/2 cup water into dish. Bake at 375� tender.

Heat 1 teaspoon oil in a large Dutch oven over medium-high heat until hot. Add chopped onion and garlic; saut� 2 minutes or until tender. Add spinach; saut� 2 minutes or until spinach is wilted. Arrange 1/2 cup spinach mixture on each plate. Remove stuffed mushrooms from baking dish with a slotted spoon; place on spinach mixture. Source: "Cooking Light, July 1997, p.118" Copyright: "� Cooking Light" ------------------Per serving: 400 Calories (kcal); 9g Total Fat; (21% calories from fat); 16g Protein; 57g Carbohydrate; 12mg Cholesterol; 759mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : The spinach mixture makes a nice presentation for the stuffed mushrooms, but it may be omitted. Nutr. Assoc. : 5846 0 0 0 2656 0 2081 0 0 20131 4196 27033 0 0 0 0 0 * Exported from MasterCook * Parmesan-Crusted Broiled Scallops Recipe By :

Serving Size Categories Amount -------9 1 1

:4 Preparation Time :0:00 : Fish And Shellfish

Jan/ Feb '97

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

1/4 1/4 1 1/2 1

Ingredient -- Preparation Method -------------------------------finely crushed onion-flavored melba toast rounds (1/3 cup) grated Parmesan cheese minced fresh parsley paprika pepper sea scallops margarine -- melted Cooking spray Lemon wedges

Combine first 5 ingredients in a large zip-top plastic bag; set aside. Brush scallops with margarine. Add scallops to bag, and seal; shake to coat. Place scallops on a broiler pan coated with cooking spray; broil 10 minutes or until done. Serve with lemon wedges. Place the broiler pan on the second rack position to keep the scallops from burning. Source: "Cooking Light, January/February 1997, p.159" Copyright: "� Cooking Light" ------------------Per serving: 208 Calories (kcal); 5g Total Fat; (21% calories from fat); 30g Protein; 9g Carbohydrate; 57mg Cholesterol; 387mg Sodium Food Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 884 0 0 0 0 4861 0 0 0 * Exported from MasterCook * Passover Vegetable Soup Recipe By Serving Size Categories Amount -------8 6 3 3 1/2 : : 14 Preparation Time :0:00 : March '97

Soups/Stews/Chowders

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

Ingredient -- Preparation Method -------------------------------fat-free chicken broth chopped leek diced carrot diced peeled turnip salt

7

1/4 1/8

teaspoon teaspoon teaspoons

pepper ground saffron (optional) chopped fresh cilantro

Combine first 6 ingredients in a large Dutch oven; stir in saffron, if desired. Bring to a boil; cover, reduce heat, and simmer 1 hour or until vegetables are tender. Ladle soup into each of 14 bowls; sprinkle with cilantro. Serving Size: 1 cup soup and 1/2 teaspoon cilantro Source: "Cooking Light, March 1997, p.180" Copyright: "� Cooking Light" ------------------Per serving: 56 Calories (kcal); trace Total Fat; (2% calories from fat); 7g Protein; 12g Carbohydrate; 0mg Cholesterol; 406mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 2671 0 26762 0 0 1301 0 * Exported from MasterCook * Pasta Alfredo with Swiss Chard Recipe By Serving Size Categories Amount -------1 8 1 3 3/4 1/4 1/2 1/8 : :4 Preparation Time :0:00 : Main Dish Pasta

May '97

Measure -----------pound ounces tablespoon cup cup teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------Swiss chard uncooked penne (tubular-shaped pasta) olive oil garlic cloves -- minced part-skim ricotta cheese grated fresh Parmesan cheese -- divided salt pepper

Remove stems and center ribs from Swiss chard. Coarsely chop; set aside. Cook pasta according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 3/4 cup cooking liquid. Set aside; keep warm. Heat oil in a large nonstick skillet over medium heat. Add garlic, and saut� 30 seconds. Add Swiss chard; saut� 3 minutes or until wilted. Combine the reserved 3/4 cup cooking liquid, ricotta cheese, 2 tablespoons Parmesan cheese, salt, and pepper in a small bowl; stir well. Combine the pasta, Swiss chard mixture, and ricotta cheese mixture, and toss well. Sprinkle with 2 tablespoons Parmesan cheese. Serve immediately.

Serving Size: 1 1/2 cups Source: "Cooking Light, May 1997, p.89" Copyright: "� Cooking Light" ------------------Per serving: 352 Calories (kcal); 10g Total Fat; (24% calories from fat); 17g Protein; 50g Carbohydrate; 18mg Cholesterol; 663mg Sodium Food Exchanges: 3 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 4363 0 620 0 0 0 0 * Exported from MasterCook * Pasta Carbonara with Asparagus Recipe By Serving Size Categories Amount -------2 1/2 6 1/4 1/4 2 8 2 2 3/4 1/4 : :4 Preparation Time :0:00 : Main Dish Pasta

May '97

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

Ingredient -- Preparation Method -------------------------------(1-inch) diagonally sliced trimmed asparagus grated fresh Parmesan cheese -- divided skim milk egg substitute chopped chives salt uncooked farfalle (bow tie pasta) bacon slices chopped onion garlic cloves -- minced Freshly ground pepper Chopped chives (optional)

Bring water to a boil in a medium saucepan; add asparagus. Cook 3 minutes or until crisp-tender. Drain; set aside. Combine 2 tablespoons cheese, milk, egg substitute, 2 tablespoons chives, and salt in a small bowl; set aside. Cook pasta according to package directions, omitting salt and fat. Drain well; set aside. Cook bacon in a large nonstick skillet over medium-high heat until crisp. Crumble bacon; set aside. Add onion and garlic to bacon drippings in pan; saut� 5 minutes or until tender. Remove from heat; stir in asparagus and bacon. Combine pasta, milk mixture, and asparagus in a large bowl; toss well. Divide

evenly among 4 shallow bowls; top each serving with 1 tablespoon cheese. Sprinkle with pepper; top with chives, if desired. Serving Size: 1 1/2 cups Source: "Cooking Light, May 1997, p.91" Copyright: "� Cooking Light" ------------------Per serving: 325 Calories (kcal); 7g Total Fat; (18% calories from fat); 16g Protein; 51g Carbohydrate; 9mg Cholesterol; 368mg Sodium Food Exchanges: 3 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2085 0 0 0 20210 0 4363 0 0 620 0 356 * Exported from MasterCook * Pasta Mexicana Recipe By Serving Size Categories Amount -------3 1/2 1 2 3 1/2 1/4 1/4 1 1/2 1 1/4 4 2 1 : :6 Preparation Time :0:08 : Nov/ Dec '97

Pasta

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

Ingredient -- Preparation Method -------------------------------uncooked farfalle (bow tie pasta) reduced-calorie margarine garlic cloves -- minced all-purpose flour ground cumin ground red pepper salt skim milk (5 ounces) shredded sharp Cheddar cheese Cooking spray (3/4-inch) sliced zucchini (about 2 medium) (3/4-inch) cubed red bell pepper (about 2 medium) sliced green onions

Preheat oven to 350�. Cook pasta according to package directions, omitting salt and fat. Melt margarine in a small nonstick skillet over medium heat. Add garlic, and saut� 30 seconds. Stir in flour, cumin, red pepper and salt; cook 1 minute. Gradually add milk; cook until thick and bubbly, stirring constantly. Remove the milk mixture from heat; stir in cheese. Set aside. Place a large nonstick skillet coated with cooking spray over medium-high heat

until hot. Add zucchini; cook 3 minutes. Add bell pepper; cook 1 minute. Combine pasta, vegetables, and onions; spoon into a 13 � 9-inch baking dish coated with cooking spray. Spoon cheese sauce evenly over pasta mixture. Bake at 350� for 15 minutes or until bubbly. Serving Size: 1 1/2 cups Source: "Cooking Light, November/December 1997, p.211" Copyright: "� Cooking Light" T(Cooking Time): "0:25" ------------------Per serving: 398 Calories (kcal); 9g Total Fat; (21% calories from fat); 18g Protein; 59g Carbohydrate; 26mg Cholesterol; 293mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4363 25070 620 0 0 0 0 0 4908 0 5663 20164 0 * Exported from MasterCook * Pasta Primavera Recipe By Serving Size Categories Amount -------2 2 1 1/2 1 1 1/2 1 1/4 2 2 3 1 1/2 1/2 3/4 2 : :6 Preparation Time :0:00 : Main Dish Pasta

May '97

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

Ingredient -- Preparation Method -------------------------------diagonally sliced carrot uncooked fusilli (twisted spaghetti) olive oil chopped fennel bulb thinly sliced leek (about 1 medium) red bell pepper strips chopped fresh basil chopped fresh dill chopped fresh thyme garlic cloves -- minced frozen green peas -- thawed dry vermouth salt (3 ounces) grated Asiago cheese -- divided chopped fennel fronds

Steam carrot, covered, 5 minutes or until crisp-tender. Set aside. Cook pasta according to package directions, omitting salt and fat. Drain well, and set aside. Heat oil in a large nonstick skillet over medium-high heat. Add fennel; saut� 3

minutes. Add leek and next 5 ingredients (leek through garlic); saut� 5 minutes. Add carrot, peas, vermouth, and salt. Cover, reduce heat, and simmer 2 minutes. Combine pasta, vegetable mixture, cheese, and fennel fronds in a bowl, and toss well. Serving Size: 1 1/3 cups Source: "Cooking Light, May 1997, p.154" Copyright: "� Cooking Light" ------------------Per serving: 299 Calories (kcal); 8g Total Fat; (26% calories from fat); 11g Protein; 42g Carbohydrate; 13mg Cholesterol; 411mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : The bright green, feathery foliage on the fennel bulb are called fronds. They're chopped up and added to this dish for a subtle licorice flavor. Nutr. Assoc. : 20024 4363 0 26546 3891 4695 0 26124 0 0 0 0 0 25000 3270 * Exported from MasterCook * Pasta Puttanesca Recipe By Serving Size Categories Amount -------1 3 3 1/2 1/4 3 2 2 1 1/2 2 1/8 4 : :4 Preparation Time :0:00 : June '97 Pasta

Main Dish

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

Ingredient -- Preparation Method -------------------------------extra-virgin olive oil garlic cloves -- minced diced plum tomato minced fresh flat-leaf parsley Spanish olives -- halved minced fresh oregano OR dried oregano capers anchovy paste crushed red pepper (1/8 to 1/4 teaspoon) hot cooked vermicelli (about 8 ounces uncooked pasta) Oregano sprigs (optional)

Heat oil in a nonstick skillet over low heat. Add garlic; saut� 5 minutes. Add tomato and next 6 ingredients (tomato through crushed red pepper). Bring to a boil. Reduce heat to medium; cook 10 minutes or until thick. Combine tomato mixture and pasta, and toss well. Garnish with oregano sprigs, if desired. Serving Size: 1 1/2 cups

Source: "Cooking Light, June 1997, p.142" Copyright: "� Cooking Light" ------------------Per serving: 281 Calories (kcal); 6g Total Fat; (18% calories from fat); 9g Protein; 49g Carbohydrate; 0mg Cholesterol; 102mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Because the flavors are so intense, you won't need to add Parmesan cheese. Nutr. Assoc. : 0 620 20200 0 3584 0 0 2130706543 2478 0 3002 2836 1016 * Exported from MasterCook * Pasta Rootanesca Recipe By Serving Size Categories Amount -------2 2 1 1 3 1/2 1/4 1 2 1/4 2 1 6 : :4 Preparation Time :0:00 : Jan/ Feb '97

Pasta

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

Ingredient -- Preparation Method -------------------------------olive oil diced onion diced carrot diced fennel bulb garlic cloves -- minced teaspoon dried oregano teaspoon crushed red pepper (1/4 to 1/2 teaspoon) cup water tablespoons capers cup pitted chopped kalamata olives tablespoons balsamic vinegar (25 1/2-ounce) jar fat-free marinara sauce cups hot cooked vermicelli (about 12 ounces uncooked pasta)

Heat oil in a large nonstick skillet over high heat. Add onion and next 5 ingredients (onion through red pepper); saut� 5 minutes. Add water, capers, olives, vinegar, and marinara sauce, and bring to a simmer over medium heat, stirring frequently. Serve over vermicelli. Serving Size: 1 1/2 cups sauce and 1 1/2 cups pasta Source: "Cooking Light, January/February 1997, p.134" Copyright: "� Cooking Light" -------------------

Per serving: 454 Calories (kcal); 5g Total Fat; (9% calories from fat); 15g Protein; 89g Carbohydrate; 0mg Cholesterol; 701mg Sodium Food Exchanges: 5 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 3267 0 0 3002 0 0 26046 0 0 2836 * Exported from MasterCook * Pasta with Chicken-Vegetable Marinara Sauce Recipe By Serving Size Categories : :4 Preparation Time :0:25 : April '97 Pasta

Main Dish Poultry

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

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

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

Ingredient -- Preparation Method -------------------------------olive oil Cooking spray cup chopped onion cup chopped green bell pepper garlic cloves -- minced pound skinned, boned chicken breast -- cut into bite-size pieces cups low-fat spaghetti sauce cup sliced zucchini cup water tablespoon red wine vinegar teaspoons dried Italian seasoning teaspoon salt (8-ounce) package presliced mushrooms cups hot cooked penne (about 2 1/2 cups uncooked tubular pasta) cup grated Parmesan cheese Fresh thyme (optional)

Heat oil in a Dutch oven coated with cooking spray over medium-high heat. Add onion, bell pepper, and garlic; saut� 2 minutes. Add chicken; saut� 3 minutes. Stir in spaghetti sauce and next 6 ingredients (spaghetti sauce through mushrooms); bring to a boil. Cover, reduce heat, and simmer 25 minutes or until tender, stirring occasionally. Serve over pasta; sprinkle with cheese. Garnish with thyme, if desired. Serving Size: 1 1/4 cups chicken mixture, 1 cup pasta, and 1 tablespoon cheese Source: "Cooking Light, April 1997, p.194" Copyright: "� Cooking Light" T(Cooking Time): "0:35" ------------------Per serving: 446 Calories (kcal); 8g Total Fat; (15% calories from fat); 33g

Protein; 61g Carbohydrate; 55mg Cholesterol; 840mg Sodium Food Exchanges: 3 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Serving Ideas : Bottled spaghetti sauce never tasted so good. For a complete meal, add some Italian bread and a green salad. Nutr. Assoc. : 0 5443 0 0 0 4943 0 0 0 0 0 0 4977 2836 25073 3413 * Exported from MasterCook * Pasta with Garden Bolognese Sauce Recipe By Serving Size Categories Amount -------2 2 2 1 1 1 1 3/4 2 3 1 1 6 1 1/2 : :6 Preparation Time :0:00 : April '97 Pasta

Main Dish

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

Ingredient -- Preparation Method -------------------------------olive oil shredded carrot chopped onion chopped celery chopped red bell pepper chopped green bell pepper chopped portobello mushroom caps (about 1 large mushroom) teaspoons dried oregano garlic cloves -- minced cup dry red wine (26-ounce) bottle fat-free marinara sauce cups hot cooked ziti (about 3 cups uncooked short tubular pasta) cups (6 ounces) shredded part-skim Mozzarella cheese

Heat oil in a large Dutch oven over medium-high heat. Add carrot, onion, celery, and peppers; saut� 10 minutes. Add mushroom, oregano, and garlic, and saut� 2 minutes. Add wine and marinara sauce; bring to a boil. Reduce heat, and simmer 20 minutes. Serve over ziti, and sprinkle with cheese. Serving Size: 1 cup pasta, 1 cup sauce, and 1/4 cup cheese Description: "Bolognese refers to a thick, robust tomato sauce enhanced with red wine. This one begins with a bottled pasta sauce." Source: "Cooking Light, April 1997, p.184" Copyright: "� Cooking Light" ------------------Per serving: 391 Calories (kcal); 3g Total Fat; (6% calories from fat); 20g Protein; 66g Carbohydrate; 5mg Cholesterol; 665mg Sodium

Food Exchanges: 3 Grain(Starch); 1 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 4197 0 0 0 0 2855 25072 * Exported from MasterCook * Pasta with Oysters and Tasso Recipe By Serving Size Categories : :7 Preparation Time :0:00 : Fish And Shellfish Menu Item Pork

June '97 Pasta

Amount -------1 1 1 2/3 1 2 1 1/8 6

Measure Ingredient -- Preparation Method ------------ -------------------------------(12-ounce) container select oysters -- undrained cup chopped green onions cup evaporated skim milk cup diced tasso garlic clove -- minced tablespoons all-purpose flour tablespoon chopped fresh parsley teaspoon Cajun-Creole Seasoning (see recipe) cups hot cooked angel hair (about 3/4 pound uncooked pasta) Basil sprigs (optional)

Drain oysters, reserving 1/3 cup juice, and set both aside. Combine chopped green onions, skim milk, diced tasso, and garlic in a medium saucepan, and cook milk mixture over medium-low heat 10 minutes, stirring occasionally. Place flour in a small bowl. Add reserved oyster juice, stirring with a whisk until blended, and add to milk mixture. Cook oyster juice mixture over medium heat 4 minutes or until thick, stirring constantly. Add oysters, chopped parsley, and Cajun-Creole Seasoning; cook 4 minutes or until edges of oysters curl. Combine oyster mixture and pasta in a large bowl; toss well. Garnish with basil sprigs, if desired. Serving Size: 1 cup Source: "Cooking Light, June 1997, p.182" Copyright: "� Cooking Light" ------------------Per serving: 277 Calories (kcal); 4g Total Fat; (13% calories from fat); 16g Protein; 43g Carbohydrate; 38mg Cholesterol; 182mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

NOTES : Smoked pork chops can be substituted for the tasso in this dish. If you cannot find tasso you can substitute 2/3 cup diced smoked pork chops. If you would like to order tasso contact K-Paul's Louisiana Mail Order: 800/457-2857. Nutr. Assoc. : 4319 0 0 8000 0 0 0 2130706543 2845 87 * Exported from MasterCook * Cajun-Creole Seasoning Recipe By Serving Size Categories Amount -------1 3/4 1/2 1/2 : :0 Preparation Time :0:00 : June '97 Seasonings

Miscellaneous

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

Ingredient -- Preparation Method -------------------------------salt ground red pepper garlic powder 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 * Pasta with White Beans and Kale Recipe By Serving Size Categories Amount -------2 1/2 2 : :6 Preparation Time :0:15 : Nov/ Dec '97

Pasta

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

Ingredient -- Preparation Method -------------------------------uncooked radiatore (short coiled pasta), rigatoni, or penne olive oil -- divided

3 1 12 1 2 6 1/4

garlic cloves -- minced (7-ounce) bottle roasted red bell peppers -- drained and sliced cups coarsely chopped kale (about 1/2 pound) (16-ounce) can cannellini beans or other white beans -- drained tablespoons fresh lemon juice teaspoon coarsely ground pepper tablespoons grated fresh Parmesan cheese

Cook pasta according to package directions, omitting salt and fat. Drain pasta in a sieve over a bowl, reserving 1/4 cup cooking liquid; set pasta aside. Heat 1 tablespoon oil in a large Dutch oven over medium heat. Add minced garlic and sliced bell peppers, and saut� 1 minute. Add kale and cannellini beans; cover and cook 5 minutes or until kale is wilted, stirring occasionally. Add cooked pasta, reserved cooking liquid, 1 tablespoon oil, lemon juice, and pepper, and stir well. Spoon the pasta mixture into serving bowls, and sprinkle with Parmesan cheese. Serving Size: 1 1/3 cups pasta and 1 tablespoon cheese Source: "Cooking Light, November/December 1997, p.206" Copyright: "� Cooking Light" T(Cooking Time): "0:15" ------------------Per serving: 312 Calories (kcal); 9g Total Fat; (25% calories from fat); 16g Protein; 46g Carbohydrate; 5mg Cholesterol; 485mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4364 0 620 4750 2670 5512 0 0 0 * Exported from MasterCook * Pavlova Recipe By Serving Size Categories Amount -------5 1/4 1 4 1/2 1/2 4 2 : :8 Preparation Time :0:00 : April '97

Desserts

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

Ingredient -- Preparation Method -------------------------------egg whites (at room temperature) salt sugar cornstarch vanilla extract white vinegar assorted fresh berries powdered sugar

1 1/2 1/2

cups teaspoon

light vanilla ice cream -- melted Grand Marnier (orange-flavored liqueur) or extract of your choice

Preheat oven to 275�. Cover a large baking sheet with parchment paper. Draw a 10-inch circle on parchment paper. Turn parchment paper over. Secure with masking tape; set aside. Beat egg whites at high speed of a mixer until foamy. Add salt, beating until stiff peaks form. Gradually add sugar, 1 tablespoon at a time, beating until stiff peaks form (do not underbeat). Sprinkle cornstarch over egg white mixture; beat at low speed until well-blended. Stir in vanilla and vinegar. Spoon egg white mixture onto drawn circle. Using the back of spoon, shape meringue into a "nest" with 2 1/2-inch sides. Bake at 275� for 2 hours or until dry. Turn oven off; let meringue cool in closed oven at least 12 hours. Carefully remove meringue from paper; set aside. Combine fruit and powdered sugar; let stand 5 minutes. Combine ice cream and liqueur. Spoon fruit mixture onto meringue, and drizzle sauce over top. Serving Size: 1 wedge [1/8 meringue], 1/2 cup fruit, and 1 1/2 tablespoons sauce Source: "Cooking Light, April 1997, p.136" Copyright: "� Cooking Light" ------------------Per serving: 162 Calories (kcal); trace Total Fat; (1% calories from fat); 3g Protein; 39g Carbohydrate; 0mg Cholesterol; 106mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 2 Other Carbohydrates Nutr. Assoc. : 533 0 0 0 0 0 3338 0 0 3544 * Exported from MasterCook * Peach Melba Pie Recipe By Serving Size Categories Amount -------40 2 1 4 1 1/2 3 : :8 Preparation Time :0:00 : August �97 Pie

Desserts

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

Ingredient -- Preparation Method -------------------------------reduced-calorie vanilla wafers stick margarine -- melted egg white Cooking spray vanilla low-fat frozen yogurt thinly sliced peeled peaches sugar

2

teaspoons

lemon juice Raspberry Sauce RASPBERRY SAUCE seedless raspberry jam lemon juice fresh raspberries

1/2 1 2 1/2

cup tablespoon cups

Preheat oven to 350�. Place cookies in a food processor; process until crumbly. Add margarine and egg white, and pulse 5 times or just until moist. Press the crumb mixture evenly 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, and let stand at room temperature while crust is cooling. Wipe out food processor bowl with a paper towel; add peaches, sugar, and lemon juice. Process until smooth. Spoon yogurt into chilled extra- large bowl. Fold in peach mixture until well-blended; 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 the pie in refrigerator 30 minutes before serving to soften. Serve pie with Raspberry Sauce. Serving Size: 1 wedge and 3 tablespoons sauce ____________________ To Make Raspberry Sauce: Melt jam over low heat in a small saucepan; stir in lemon juice. Combine jam mixture and raspberries in a bowl; stir gently to combine. Serve warm or at room temperature. Yield: 1 1/2 cups Serving Size: 3 tablespoons Source: "Cooking Light, August 1997, p.100" Copyright: "� Cooking Light" ------------------Per serving: 384 Calories (kcal); 13g Total Fat; (29% calories from fat); 5g Protein; 65g Carbohydrate; 1mg Cholesterol; 203mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 2 1/2 Fat; 3 1/2 Other Carbohydrates Nutr. Assoc. : 5412 0 0 0 5406 1068 0 0 2130706543 0 4684 0 1232 * Exported from MasterCook *

Peach-and-Blackberry Compote Recipe By Serving Size Categories Amount -------3 3 1 2 1 : :4 Preparation Time :0:00 : Desserts

June '97

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

Ingredient -- Preparation Method -------------------------------honey fresh lime juice grated lime rind sliced peeled peaches fresh blackberries

Combine the first 3 ingredients in a bowl; stir well. Add peaches and blackberries; toss gently to coat. Cover and chill at least 1 hour. Serving Size: 3/4 cup

Source: "Cooking Light, June 1997, p.116" Copyright: "� Cooking Light" ------------------Per serving: 107 Calories (kcal); trace Total Fat; (1% calories from fat); 1g Protein; 28g Carbohydrate; 0mg Cholesterol; 1mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 0 4980 166 * Exported from MasterCook * Peach-and-Blueberry Cobbler Recipe By Serving Size Categories Amount -------1 1/2 1/4 1/2 1/4 pieces 4 : :6 Preparation Time :0:00 : Desserts

Jan/ Feb '97

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

Ingredient -- Preparation Method -------------------------------reduced-fat baking mix regular oats firmly packed brown sugar ground cinnamon chilled reduced-calorie stick margarine -- cut into small frozen sliced peaches

2 1/4

cups cup

frozen blueberries granulated sugar Vanilla low-fat frozen yogurt (optional)

Preheat oven to 350�. Combine first 4 ingredients in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Set aside. Combine peaches and blueberries in a 2-quart casserole, and sprinkle 1/4 cup sugar evenly over fruit. Crumble oat mixture evenly over fruit. Bake at 350� for 45 minutes or until cobbler is bubbly. Top cobbler with frozen yogurt, if desired. Serving Size: 1 cup Source: "Cooking Light, January/February 1997, p.98" Copyright: "� Cooking Light" T(Baking Time): "0:45" ------------------Per serving: 302 Calories (kcal); 7g Total Fat; (18% calories from fat); 5g Protein; 60g Carbohydrate; 0mg Cholesterol; 307mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1 Fat; 1 Other Carbohydrates NOTES : If you feel dinner's not over until you've had dessert, here's a quickand-easy one. It uses ingredients that are often on hand. Nutr. Assoc. : 25091 0 0 0 4295 1068 0 0 4059 * Exported from MasterCook * Peach-and-Walnut Salad Recipe By Serving Size Categories Amount -------1 3/4 1/4 : :6 Preparation Time :0:00 : Jan/ Feb '97 Salads

Menu Item

Measure Ingredient -- Preparation Method ------------ -------------------------------(29-ounce) can sliced peaches in heavy syrup -- undrained and chilled cup tub fat-free cream cheese -- softened cup coarsely chopped walnuts Curly-leaf lettuce leaves Ground cinnamon

Drain peaches in a colander over a bowl, reserving 1/4 cup syrup. Combine reserved syrup and cream cheese; stir well with a whisk. Stir in nuts. Divide peaches among 6 lettuce-lined bowls. Drizzle 3 tablespoons cream cheese mixture over each serving; sprinkle with cinnamon. Source:

"Cooking Light, January/February 1997, p.93" Copyright: "� Cooking Light" ------------------Per serving: 160 Calories (kcal); 3g Total Fat; (17% calories from fat); 6g Protein; 30g Carbohydrate; 2mg Cholesterol; 161mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 2 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 1065 25014 20187 2130706543 0 * Exported from MasterCook * Peach-Ginger Salsa Recipe By Serving Size Categories Amount -------1 1 1/4 2 2 1 1/8 : :4 Preparation Time :0:00 : July '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------cubed peeled peaches (about 2 peaches) cubed seeded tomato (about 3 tomatoes) sliced green onions sugar cider vinegar minced peeled fresh ginger salt freshly ground black pepper

Combine all ingredients, and stir well. Chill. Serving Size:1/2 cup Source: "Cooking Light, July 1997, p.106" Copyright: "� Cooking Light" Yield: "2 Cups" ------------------Per serving: 38 Calories (kcal); trace Total Fat; (4% calories from fat); 1g Protein; 10g Carbohydrate; 0mg Cholesterol; 72mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : This salsa recipe can easily be doubled. It complements anything from tortilla chips to grilled chicken. Nutr. Assoc. : 4377 5296 0 0 0 26086 0 0

* Exported from MasterCook * Peaches in Red Wine Recipe By Serving Size Categories Amount -------1/4 1/4 1/4 1/8 7 4 1 1 6 : :6 Preparation Time :0:00 : Desserts Sept '97

Fruit

Ingredient -- Preparation Method -------------------------------sugar orange rind strips (about 1 orange) lemon rind strips (about 2 large lemons) ground cardamom whole cloves black peppercorns (3-inch) cinnamon stick (750-milliliter) bottle dry red wine (such as C�tes du Rh�ne) cups fresh sliced peaches (about 2 1/4 pounds)

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

Combine first 8 ingredients in a large saucepan. Bring to a boil over medium-high heat; cook 10 minutes or until wine mixture is reduced to 1 1/2 cups. Cool to room temperature. Strain wine mixture through a sieve over a bowl, and discard solids. Combine wine mixture and peaches in a medium bowl; cover and chill 4 hours, stirring occasionally. Serving Size: 1 cup Source: "Cooking Light, September 1997, p.77" Copyright: "� Cooking Light" T(Chill Time): "4:00" ------------------Per serving: 227 Calories (kcal); 2g Total Fat; (9% calories from fat); 2g Protein; 36g Carbohydrate; 0mg Cholesterol; 99mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : Leaving the peels on the peaches helps them retain their shape and texture and cuts down on preparation time. Wash the fuzz off the peel before using. Nutr. Assoc. : 0 4307 801 0 0 0 0 3177 4980 * Exported from MasterCook * Peanut Butter Icebox Cookies Recipe By Serving Size Categories : : 24 Preparation Time :0:00 : Cookies

Nov/ Dec '97

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

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

Ingredient -- Preparation Method -------------------------------all-purpose flour baking soda salt stick margarine -- softened chunky peanut butter packed brown sugar granulated sugar vanilla extract egg white Cooking spray

Combine first 3 ingredients, and set aside. Beat margarine and peanut butter at medium speed of a mixer until light and fluffy. Gradually add sugars, beating at medium speed until well-blended. Add vanilla and egg white, and beat well. Add flour mixture; stir well. Turn dough out onto wax paper; shape into a 6-inch log. Wrap log in wax paper; freeze 3 hours. 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 ____________________ Chocolate-Peanut Butter Variation: Add 1 ounce of grated semisweet chocolate to the flour mixture. Source: "Cooking Light, November/December 1997, p.156" Copyright: "� Cooking Light" Yield: "2 Dozen" ------------------Per serving: 66 Calories (kcal); 2g Total Fat; (28% calories from fat); 1g Protein; 11g Carbohydrate; 0mg Cholesterol; 52mg 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 0 0 * Exported from MasterCook * Pear Clafouti Recipe By Serving Size Categories : :6 Preparation Time :0:00 : Desserts

Sept '97

Amount -------1 2

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

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

2 3

Ingredient -- Preparation Method -------------------------------Cooking spray all-purpose flour cubed peeled pear all-purpose flour salt nutmeg 1% low-fat milk -- divided eggs -- lightly beaten sugar vanilla extract

Preheat oven to 375�. Coat a 10-inch deep-dish pie plate with cooking spray, and dust plate with 1 teaspoon flour. Arrange the pear cubes in the bottom of prepared dish, and set aside. Combine 3/4 cup flour, salt, and nutmeg in a bowl. Gradually add 1 cup milk, stirring with a whisk until well-blended. Add 1 cup milk, eggs, sugar, and vanilla extract, stirring until smooth. Pour batter over pear cubes. Bake mixture at 375� for 35 minutes or until set. Serving Size: 1 wedge Source: "Cooking Light, September 1997, p.157" Copyright: "� Cooking Light" ------------------Per serving: 224 Calories (kcal); 3g Total Fat; (13% calories from fat); 7g Protein; 42g Carbohydrate; 97mg Cholesterol; 158mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1 Other Carbohydrates NOTES : The keys to a successful clafouti (cla-foo-TEE) are minimal use of flour and a hot oven in which to cook it quickly. As one of the national desserts of France, it's quite versatile. Nutr. Assoc. : 0 0 4410 0 0 0 0 3218 0 0 * Exported from MasterCook * Pear Cobbler Recipe By Serving Size Categories Amount -------6 1/3 : :8 Preparation Time :0:00 : Desserts

Jan/ Feb '97

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

Ingredient -- Preparation Method -------------------------------sliced peeled pear (about 3 pounds) firmly packed brown sugar

1 1

1/2 1/2 1/2

tablespoon tablespoon teaspoon cup cup cup tablespoons teaspoon teaspoon tablespoons cup teaspoons tablespoon

3 1 2 2 1

1/2 1/4 1/2

all-purpose flour lemon juice apple pie spice Cooking spray all-purpose flour whole-wheat flour OR all-purpose flour brown sugar baking powder salt chilled stick margarine -- cut into small pieces skim milk margarine -- melted brown sugar

Preheat oven to 350�. Combine first 5 ingredients in a large bowl; toss gently to coat. Spoon pear mixture into an 8-inch square baking dish coated with cooking spray. Combine 1/2 cup all-purpose flour and next 4 ingredients (1/2 cup all-purpose flour through salt) in a medium bowl, and cut in 2 tablespoons chilled margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Add milk, and toss with a fork until flour mixture is moist. Drop dough by heaping tablespoons onto pear mixture. Brush melted margarine over dough, and sprinkle with brown sugar. Bake at 350� for 45 minutes or until lightly browned and bubbly. Source: "Cooking Light, January/February 1997, p.143" Copyright: "� Cooking Light" T(Baking Time): "0:45" ------------------Per serving: 222 Calories (kcal); 5g Total Fat; (17% calories from fat); 3g Protein; 45g Carbohydrate; trace Cholesterol; 186mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1 Fat; 1 Other Carbohydrates NOTES : If you make the fruit mixture and dough ahead of time, you can assemble the cobbler just before dinner and serve it fresh and warm from the oven. Nutr. Assoc. : 4410 0 0 0 0 0 0 0 0 2130706543 0 0 0 0 0 0 0 * Exported from MasterCook * Pear Phyllo Pastries Recipe By Serving Size Categories : : 12 Preparation Time :0:00 : Desserts

Jan/ Feb '97

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

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

12

Ingredient -- Preparation Method -------------------------------dry breadcrumbs firmly packed brown sugar stick margarine -- melted vegetable oil granulated sugar ground cinnamon almond extract ground nutmeg coarsely chopped peeled pear (about 4 pears) dried cranberries chopped almonds -- toasted frozen phyllo dough -- thawed Cooking spray

Preheat oven to 350�. Combine breadcrumbs and brown sugar in a bowl. Stir well; set aside. Combine melted margarine and oil in another bowl. Stir well; set aside. Combine granulated sugar, cinnamon, almond extract, and nutmeg in a large bowl; stir well. Add pear, cranberries, and almonds; toss gently to coat. Working with 1 phyllo sheet at a time (cover remaining dough to keep from drying), brush 1 sheet lightly with margarine mixture. Stack 1 phyllo sheet on top of the first; brush top sheet lightly with margarine mixture. Repeat procedure with a third sheet of phyllo, forming a stack of 3 sheets. Sprinkle 2 tablespoons breadcrumb mixture over top of stack. Using a sharp knife or pizza cutter, cut stack lengthwise into 3 (4 1/2-inch-wide) strips. Spoon about 1/3 cup pear mixture onto 1 end of each phyllo strip. Fold left bottom corner over pear mixture, forming a triangle. Keep folding back and forth into triangle to end of strip. Repeat procedure with remaining sheets of phyllo, margarine mixture, breadcrumb mixture, and pear mixture. Place triangles, seam sides down, on a baking sheet coated with cooking spray. Bake at 350� for 25 minutes or until golden. Serve warm or at room temperature. Source: "Cooking Light, January/February 1997, p.140" Copyright: "� Cooking Light" T(Baking Time): "0:25" ------------------Per serving: 202 Calories (kcal); 7g Total Fat; (30% calories from fat); 2g Protein; 34g Carbohydrate; 0mg Cholesterol; 147mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 Other Carbohydrates NOTES : If dried cranberries are unavailable, substitute dried currants or raisins. Nutr. Assoc. : 0 0 0 0 0 0 0 0 4410 0 0 0 0

* Exported from MasterCook * Pear-and-Poppy Seed Loaf Recipe By Serving Size Categories Amount -------2 1/4 3 1 1/2 1 1/2 1/8 1 1 2/3 1/4 2 1 1 : : 14 Preparation Time :0:00 : Breads

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour poppy seeds baking powder baking soda salt ground cardamom chopped peeled ripe pear low-fat buttermilk sugar honey stick margarine -- melted vanilla extract egg Cooking spray

Preheat oven to 350�. Combine first 6 ingredients in a large bowl. Stir in pear; make a well in center of mixture. Combine buttermilk and next 5 ingredients (buttermilk through egg) in a bowl; stir 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 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.184" Copyright: "� Cooking Light" ------------------Per serving: 173 Calories (kcal); 3g Total Fat; (16% calories from fat); 3g Protein; 33g Carbohydrate; 14mg Cholesterol; 260mg 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 4410 25045 0 0 0 0 0 0 * Exported from MasterCook *

Pear-Oatmeal Muffins Recipe By Serving Size Categories Amount -------1 2 1/2 3/4 1 1 1/2 1/4 1/4 2 3/4 1/3 1/4 1 1 1 : : 18 Preparation Time :0:00 : Breads

Sept '97

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

Ingredient -- Preparation Method -------------------------------quick-cooking oats -- divided all-purpose flour sugar baking powder baking soda salt ground cardamom ground allspice chopped ripe pear low-fat buttermilk light Ricotta cheese vegetable oil vanilla extract egg white egg Cooking spray

Preheat oven to 400�. Combine 1/2 cup oats, flour, and next 6 ingredients (flour through allspice) in a large bowl. Stir in pear, and make a well in center of mixture. Combine buttermilk and next 5 ingredients (buttermilk through egg), and stir well with a whisk. Add to flour mixture, stirring just until moist. Spoon batter into 18 muffin cups coated with cooking spray; sprinkle 1/2 cup oats 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.82" Copyright: "� Cooking Light" Yield: "1 1/2 Dozen" ------------------Per serving: 168 Calories (kcal); 4g Total Fat; (22% calories from fat); 4g Protein; 29g Carbohydrate; 12mg Cholesterol; 233mg 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 4410 25045 1267 0 0 0 0 0 * Exported from MasterCook *

Pear-Walnut Muffins Recipe By Serving Size Categories Amount -------1 1/2 2/3 1/2 1/2 1 1/2 1/2 1 1/4 1/3 3/4 2 1 1 : : 12 Preparation Time :0:00 : Breads

Jan/ Feb '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour firmly packed brown sugar whole-wheat flour OR all-purpose flour baking powder salt ground cinnamon finely chopped pear chopped walnuts -- toasted 2% low-fat milk vegetable oil egg -- lightly beaten Cooking spray granulated sugar

Preheat oven to 400�. Combine first 6 ingredients in a medium bowl; stir well. Add pear and walnuts; toss gently to coat. Make a well in center of mixture. Combine milk, oil, and egg; and stir well. Add to flour mixture, stirring just until moist (dough will be sticky). Divide batter evenly among 12 muffin cups coated with cooking spray; sprinkle with granulated sugar. Bake at 400� for 20 minutes or until a wooden pick inserted in center comes out clean. Remove muffins from pans immediately; let cool on a wire rack. A sprinkling of sugar on top gives these muffins a sweet, crispy crust. Source: "Cooking Light, January/February 1997, p.142" Copyright: "� Cooking Light" Yield: "1 Dozen" T(Baking Time): "0:20" ------------------Per serving: 172 Calories (kcal); 5g Total Fat; (26% calories from fat); 3g Protein; 29g Carbohydrate; 17mg Cholesterol; 228mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 2130706543 0 0 0 4410 0 0 0 0 0 0

* Exported from MasterCook * Peggy Sue's Honey-Cinnamon Date-Nut Cake Recipe By Serving Size Categories Amount -------1/2 1/2 1/2 1 1 1/2 3 1 1/2 1 1/2 1 1/4 :Glee A. Erdelbrock, Toutle, Wash. : 16 Preparation Time :0:00 : Desserts Nov/ Dec '97 Ingredient -- Preparation Method -------------------------------stick margarine -- softened granulated sugar packed brown sugar evaporated skim milk honey applesauce all-purpose flour ground cinnamon baking soda salt chopped pitted dates chopped walnuts -- toasted Cooking spray

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

Preheat oven to 350�. Beat margarine and sugars at medium speed of a mixer until well- blended (about 5 minutes). Combine evaporated milk, honey, and applesauce; set aside. Combine flour, cinnamon, baking soda, and salt. Add flour mixture to margarine mixture alternately with honey mixture, beginning and ending with flour mixture. Stir in dates and walnuts. Pour batter into a 13 � 9-inch baking pan coated with cooking spray. Bake at 350� for 55 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack.

Source: "Cooking Light, November/December 1997, p.168" Copyright: "� Cooking Light" ------------------Per serving: 312 Calories (kcal); 7g Total Fat; (19% calories from fat); 4g Protein; 60g Carbohydrate; 1mg Cholesterol; 235mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 2 Other Carbohydrates NOTES : "The song `Peggy Sue' by Buddy Holly was school. So was this cake. I lightened the recipe Holly's song. This way, I've brought back two of �Glee A. Erdelbrock, Toutle, Wash. Nutr. Assoc. : 5139 0 0 0 0 0 0 0 0 0 2662 20187 one of my favorites in high and named my version after Mr. my favorites." 0

* Exported from MasterCook * Penne Puttanesca Recipe By Serving Size Categories Amount -------2 chopped 1 4 2 2 2 4 5 5 1/2 1/4 1/4 : :5 Preparation Time :0:00 : Oct '97

Pasta

Measure Ingredient -- Preparation Method ------------ -------------------------------(14 1/2-ounce) can no-salt-added whole tomatoes -- undrained and cup teaspoons cup cup tablespoons teaspoons teaspoon cups tablespoons Cooking spray chopped green onions canned anchovy fillets -- drained and finely chopped OR anchovy paste dry white wine chopped pitted ni�oise olives capers dried marjoram pepper garlic cloves -- minced hot cooked penne (about 12 ounces uncooked tubular-shaped pasta) grated Parmesan cheese

Drain tomatoes in a colander over a bowl; reserve 1/2 cup juice. Set aside. Place a large nonstick skillet coated with cooking spray over medium-low heat. Add onions and anchovies; saut� 3 minutes or until tender. Add tomatoes, reserved juice, wine, olives, capers, marjoram, pepper, and garlic; cook over medium heat 8 minutes or until reduced to 2 1/2 cups. Serve over 1 cup pasta, and sprinkle with 1 tablespoon cheese. Source: "Cooking Light, October 1997, p.176" Copyright: "� Cooking Light" ------------------Per serving: 294 Calories (kcal); 4g Total Fat; (12% calories from fat); 12g Protein; 50g Carbohydrate; 7mg Cholesterol; 334mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 26004 0 2130706543 0 2678 0 0 0 0 2836 0 * Exported from MasterCook * Penne with Arugula Pesto

Recipe By Serving Size Categories Amount -------2 2 4 1/4 2 2 1/8 2 5

: :6 Preparation Time :0:00 : Nov/ Dec '97

Pasta

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

Ingredient -- Preparation Method -------------------------------pine nuts -- toasted garlic cloves -- minced trimmed arugula (1 ounce) grated fresh Parmesan cheese water fresh lemon juice salt olive oil hot cooked penne (tubular-shaped pasta)

Drop toasted pine nuts and garlic cloves through food chute with food processor on, and process until minced. Add arugula, Parmesan cheese, water, lemon juice, and salt to food processor, and process until finely minced. With food processor on, slowly pour olive oil through food chute, and process until well-blended. Combine pesto with pasta in a large bowl, and toss well. Serving Size: 1 cup

Source: "Cooking Light, November/December 1997, p.241" Copyright: "� Cooking Light" ------------------Per serving: 241 Calories (kcal); 8g Total Fat; (29% calories from fat); 8g Protein; 35g Carbohydrate; 3mg Cholesterol; 112mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Pesto can be prepared ahead of time and stored in a zip-top plastic bag in refrigerator for up to a week. Nutr. Assoc. : 1126 620 49 20086 0 0 0 0 2836 * Exported from MasterCook * Penne with Roasted Vegetables and Goat Cheese Recipe By Serving Size Categories Amount -------1/2 2 : :4 Preparation Time :0:00 : Main Dish Pasta

May '97

Measure -----------pound cups

Ingredient -- Preparation Method -------------------------------uncooked penne (tubular-shaped pasta) (1/4-inch-thick) sliced yellow squash

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

cups cup tablespoon teaspoon teaspoon tablespoons cup tablespoons tablespoons

(1/4-inch-thick) sliced zucchini thinly sliced red onion -- separated into rings olive oil salt pepper plum tomatoes -- quartered garlic clove -- minced balsamic vinegar (4 ounces) goat cheese chopped fresh basil chopped fresh thyme

Preheat oven to 475�. Cook pasta according to package directions, omitting salt and fat. Drain, and set aside. Combine squash and next 7 ingredients (squash through garlic) in a large bowl; toss well to coat. Arrange vegetables in a single layer in a jelly-roll pan. Bake at 475� for 20 minutes or until browned, stirring after 10 minutes. Drizzle vinegar over vegetables; toss well. Combine pasta, vegetable mixture, goat cheese, basil, and thyme in a large bowl; toss well. Serving Size: 1 1/2 cups Source: "Cooking Light, May 1997, p.154" Copyright: "� Cooking Light" ------------------Per serving: 365 Calories (kcal); 11g Total Fat; (26% calories from fat); 15g Protein; 53g Carbohydrate; 13mg Cholesterol; 385mg Sodium Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4785 5654 26099 20230 0 0 0 26401 0 0 25006 0 0 * Exported from MasterCook * Pennsylvania Pot Roast Recipe By Serving Size Categories Amount -------1 1 3/4 : :5 Preparation Time :0:00 : April '97 Main Dish

Beef

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

Ingredient -- Preparation Method -------------------------------Cooking spray (1 1/2-pound) beef eye of round roast cup beef broth cup chopped onion

2 4 1

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

cup cup cup cup tablespoons teaspoon

canned crushed tomatoes with added pur�e -- undrained diced carrot diced celery diced turnip chopped fresh parsley dried thyme black peppercorns bay leaf Cooked small red potatoes (optional)

Place a large saucepan coated with cooking spray over medium-high heat until hot. Add roast, browning on all sides. Add broth and next 9 ingredients (broth through bay leaf) to pan; bring to a boil. Cover, reduce heat, and simmer 3 hours or until tender. Slice roast; place on a serving platter. Set aside; keep warm. Increase heat to medium; cook broth mixture, uncovered, 10 minutes or until reduced to 1 2/3 cups. Discard peppercorns and bay leaf. Serve sauce with roast. Serve with red potatoes, if desired. Serving Size: 3 ounces roast and 1/3 cup sauce Source: "Cooking Light, April 1997, p.174" Copyright: "� Cooking Light" ------------------Per serving: 222 Calories (kcal); 7g Total Fat; (28% calories from fat); 33g Protein; 6g Carbohydrate; 79mg Cholesterol; 130mg Sodium Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 5443 4786 4006 0 227 0 0 5368 0 0 0 0 26355 * Exported from MasterCook * Pennsylvania-Dutch Apple Butter Recipe By Serving Size Categories Amount -------6 1/2 1 1/4 3/4 3/4 1/4 1/4 1/4 : : 48 Preparation Time :0:00 : Oct '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------chopped peeled Granny Smith apple (about 2 pounds) apple cider packed brown sugar ground cinnamon ground allspice ground cloves 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 * Pepper-Pear Relish Recipe By Serving Size Categories Amount -------3/4 1/2 1/2 1/4 1 1/8 1/8 3 : :6 Preparation Time :0:00 : Jan/ Feb '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------rice vinegar firmly packed brown sugar chopped red bell pepper minced fresh onion minced seeded jalape�o pepper black pepper crushed red pepper chopped peeled pear (about 3 medium)

Combine first 7 ingredients in a large saucepan, and bring to a boil. Reduce heat to medium, and cook vinegar mixture 10 minutes, stirring occasionally. Stir in pear. Partially cover, reduce heat to low, and simmer 45 minutes or until most of liquid evaporates. Serve relish warm with chicken or pork. Serving Size: 1/4 cup

Source: "Cooking Light, January/February 1997, p.143" Copyright: "� Cooking Light" Yield: "8 1/2 cups" ------------------Per serving: 128 Calories (kcal); trace Total Fat; (2% calories from fat); 1g Protein; 34g Carbohydrate; 0mg Cholesterol; 8mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 20102 0 0 4410 * Exported from MasterCook * Pepper-Roasted Salmon with Mustard-Herb Cream Sauce Recipe By Serving Size Categories Amount -------14 1 1/3 3 1 1/2 1/4 2 1 1 1/4 : :8 Preparation Time :0:00 : Fish And Shellfish

Nov/ Dec '97

Measure -----------ounces cup tablespoons tablespoon cup cup teaspoons (3-pound) teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------light tofu -- drained garlic clove -- peeled fat-free sour cream Dijon mustard fresh lemon juice chopped chives minced fresh dill coarsely ground mixed peppercorns -- divided salmon fillet Olive oil-flavored cooking spray olive oil salt Rosemary sprigs (optional)

Place tofu and garlic in a food processor, and process until smooth. Add sour cream, mustard, and lemon juice; process until blended. Stir in chives, dill, and 1/2 teaspoon ground peppercorns. Cover and chill. Preheat oven to 450�. Place the salmon, skin side down, on a baking sheet coated with cooking spray. Brush fillet with oil; sprinkle with 1 1/2 teaspoons ground peppercorns and salt. Bake at 450� for 12 minutes or until fish flakes easily when tested with a fork. Serve sauce with salmon. Garnish with rosemary sprigs, if desired. Serving Size: 5 ounces fish and 1/3 cup sauce Source: "Cooking Light, November/December 1997, p.121"

Copyright: "� Cooking Light" ------------------Per serving: 286 Calories (kcal); 11g Total Fat; (36% calories from fat); 41g Protein; 3g Carbohydrate; 78mg Cholesterol; 272mg Sodium Food Exchanges: 0 Grain(Starch); 6 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Tofu gives this sauce its rich, creamy texture. Make sure the fillet is one piece of fish; if your supermarket doesn't have a large seafood selection, you may need to call ahead to order it. Nutr. Assoc. : 5681 0 0 0 0 0 3360 20072 405 0 0 0 0 * Exported from MasterCook * Peppered Halibut, Green Beans, and Olive Salad Recipe By Serving Size Categories Amount -------1/4 1/4 1/4 2 2 1/2 1/4 2 1/2 4 3 8 2 2 1/2 : :4 Preparation Time :0:00 : August �97 Salads

Fish And Shellfish

Measure -----------cup cup cup tablespoons teaspoons teaspoon teaspoon pound (6-ounce) tablespoons teaspoon cups tablespoons medium cup

1/4

Ingredient -- Preparation Method -------------------------------chopped fresh basil fat-free chicken broth balsamic vinegar water olive oil black pepper salt garlic cloves -- minced green beans -- trimmed halibut steaks (about 1 inch thick) Olive oil-flavored cooking spray freshly cracked mixed peppercorns salt torn red leaf lettuce fresh lemon juice tomatoes -- each cut into 8 wedges chopped Greek ripe olives

Combine first 8 ingredients in a small bowl; cover and chill vinaigrette. Wash beans, and trim ends; remove strings. Place beans in a large saucepan of boiling water; cook 2 minutes; drain. Rinse under cold water; drain well. Set aside. Coat halibut with cooking spray; rub peppercorns and salt over both sides of steaks. Prepare grill. Place halibut on grill rack coated with cooking spray; grill 3 minutes on each side or until fish flakes easily when tested with a fork. Remove from heat; cool slightly. Break halibut into pieces; discard skin and bones. Place lettuce in a large bowl, and add lemon juice, tossing to coat. Divide lettuce mixture evenly among 4 plates. Arrange green beans, halibut, and tomato wedges evenly on plates, and sprinkle each serving with chopped olives. Drizzle

vinaigrette over salads. Source: "Cooking Light, August 1997, p.90" Copyright: "� Cooking Light" ------------------Per serving: 280 Calories (kcal); 8g Total Fat; (24% calories from fat); 39g Protein; 15g Carbohydrate; 54mg Cholesterol; 624mg Sodium Food Exchanges: 0 Grain(Starch); 5 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Serving Ideas : Served with a loaf of crusty French bread, this lively salad makes the perfect summertime dinner. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 3647 2130706543 20061 0 26102 0 5296 26009 * Exported from MasterCook * Peppered Salmon Fillet with Minted Tomato Salsa Recipe By Serving Size Categories Amount -------4 1/4 2 1 1 1 4 2 1 : :4 Preparation Time :0:00 : April '97 Main Dish

Fish And Shellfish

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

Ingredient -- Preparation Method -------------------------------chopped tomato finely chopped red onion chopped fresh mint chopped fresh basil finely chopped seeded jalape�o pepper lemon juice salmon fillets (about 1 1/2 inches thick) Cooking spray Dijon mustard coarsely ground pepper Fresh mint (optional)

Combine first 6 ingredients in a bowl. Place salmon on a broiler pan coated with cooking spray; spread each fillet with 1/2 teaspoon mustard. Sprinkle with pepper. Broil 10 minutes or until desired degree of doneness. Let stand 2 minutes. Serve with minted tomato salsa. Garnish with fresh mint, if desired. Serving Size: 5 ounces fish and 1/2 cup salsa Source: "Cooking Light, April 1997, p.128" Copyright: "� Cooking Light"

------------------Per serving: 296 Calories (kcal); 11g Total Fat; (33% calories from fat); 39g Protein; 10g Carbohydrate; 77mg Cholesterol; 127mg Sodium Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Salsa can be made ahead and refrigerated for up to one week. Nutr. Assoc. : 0 20133 0 0 26061 0 405 5443 0 0 3383 * Exported from MasterCook * Perfect Pasta and Cheese Recipe By Serving Size Categories Amount -------2 2 1 1/2 1/2 : :7 Preparation Time :0:00 : March '97

Pasta

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

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

Ingredient -- Preparation Method -------------------------------B�chamel Sauce (see recipe) margarine minced shallots sliced mushrooms sliced shiitake mushroom caps (about 4 ounces) salt pepper garlic cloves -- minced fresh breadcrumbs (8 ounces) shredded reduced-fat sharp Cheddar cheese -- divided chopped chives -- divided uncooked penne (tubular-shaped paste)

Preheat oven to 350�. Prepare B�chamel Sauce; keep warm. Melt margarine in a large nonstick skillet over medium-high heat. Add shallots; saut� 1 minute. Stir in mushrooms, salt, pepper, and garlic; saut� 3 minutes or until liquid has evaporated. Set aside. Combine breadcrumbs, 1/4 cup cheese, and 1 tablespoon chives. Stir well; set aside. Add 1 3/4 cups cheese to B�chamel Sauce; stir until cheese melts. Cook pasta according to package directions, omitting salt and fat. Drain well; return pasta to pan. Add mushrooms, cheese sauce, and 3 tablespoons chives; stir well. Spoon pasta mixture into a 3-quart casserole; sprinkle with breadcrumb mixture. Bake at 350� for 30 minutes. Serving Size: 1 cup Source: "Cooking Light, March 1997, p.107" Copyright: "� Cooking Light"

T(Baking Time): "0:30" ------------------Per serving: 522 Calories (kcal); 9g Total Fat; (15% calories from fat); 24g Protein; 92g Carbohydrate; 10mg Cholesterol; 483mg Sodium Food Exchanges: 5 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : One serving of Anne's Perfect Pasta and Cheese has almost 50% more calcium than a cup of milk. Nutr. Assoc. : 2130706543 0 0 0 1365 0 0 0 0 26495 0 4363 * Exported from MasterCook * B�chamel Sauce Recipe By Serving Size Categories Amount -------2 1/2 8 1 1 2 1/4 1/4 1/8 : :9 Preparation Time :0:00 : March '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------1% low-fat milk black peppercorns (1/2-inch-thick) onion bay leaf stick margarine all-purpose flour salt ground white pepper 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 * Persian Rice Recipe By Serving Size Categories Amount -------3/4 1/2 1/4 1/4 1/2 1/2 2 1 1/4 1/8 3/4 3 2 1 : :2 Preparation Time :0:00 : Grains

Jan/ Feb '97

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

1

Ingredient -- Preparation Method -------------------------------finely chopped onion uncooked long-grain parboiled rice (such as Uncle Ben's) ground cinnamon ground cloves ground nutmeg no-salt-added chicken broth orange juice golden raisins lemon juice salt pepper diced Apricot-Glazed Pork Roast (about 4 ounces) chopped fresh spinach finely chopped fresh parsley slivered almonds -- toasted

Cook onion in a large nonstick skillet over medium-high heat until tender. Add rice, cinnamon, cloves, and nutmeg; cook over medium-high heat 3 minutes, stirring occasionally. Add broth and next 5 ingredients (broth through pepper); bring to a boil. Cover; reduce heat. Simmer 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; add pork and spinach. Let stand, covered, 10 minutes. Spoon 1 1/2 cups rice mixture onto individual plates; top each with 1 tablespoon parsley and 1 1/2 teaspoons almonds. Source: "Cooking Light, January/February 1997, p.154" Copyright: "� Cooking Light" ------------------Per serving: 1027 Calories (kcal); 24g Total Fat; (20% calories from fat); 92g Protein; 114g Carbohydrate; 205mg Cholesterol; 615mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 12 Lean Meat; 1 1/2 Vegetable; 1 Fruit; 1/2 Fat; 3 1/2 Other Carbohydrates

Nutr. Assoc. : 0 20107 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Apricot-Glazed Pork Roast Recipe By Serving Size Categories Amount -------1 1 1 1/2 : :6 Preparation Time :0:00 : Jan/ Feb '97

Pork

Measure -----------(2-pound) cup tablespoon teaspoon

Ingredient -- Preparation Method -------------------------------rolled boned pork loin roast (2- to 2 1/4-pounds) apricot preserves dijon mustard 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 *

Pesto Baguettes Recipe By Serving Size Categories Amount -------1 1 1 3 2 1 1 1 1 1 : : 40 Preparation Time :0:00 : Breads

March '97

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

Ingredient -- Preparation Method -------------------------------dry yeast sugar warm water (105� to 115�) bread flour nonfat dry milk dried basil dried oregano freeze-dried chives garlic powder salt Cooking spray

Dissolve yeast and sugar in warm water in a 2-cup glass measure, and let stand 5 minutes. Place flour and next 6 ingredients (flour through salt) in a food processor, and pulse 5 times. With processor on, slowly add yeast mixture through food chute, and process until dough forms a ball. Process dough 1 additional minute. (Dough will be sticky.) Turn dough out onto a lightly floured surface, and knead lightly 4 to 5 times. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85�), free from drafts, 1 hour and 15 minutes or until doubled in bulk. Punch dough down; roll dough into a 15 � 10-inch rectangle on a lightly floured surface. Cut dough into 4 (15 � 21/2-inch) strips. Roll up each strip tightly, starting with long edge and pressing firmly to eliminate air pockets; pinch seam and ends to seal. Place rolls, seam sides down, on a large baking sheet coated with cooking spray. Cover and let rise 35 minutes or until doubled in bulk. Preheat oven to 375�. Uncover dough. Bake at 375� for 15 minutes or until loaves sound hollow when tapped. Remove from pan, and let cool on a wire rack. Cut each loaf diagonally into 3/4-inch slices. Serving Size: 1 slice Source: "Cooking Light, March 1997, p.136" Copyright: "� Cooking Light" Yield: "4 baguettes" ------------------Per serving: 41 Calories (kcal); trace Total Fat; (4% calories from fat); 1g Protein; 8g Carbohydrate; trace Cholesterol; 56mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

NOTES : I brought four loaves of this bread to a friend's birthday party. She tore it into pieces and served it in little baskets. It made a nice hors d'oeuvre. Sometimes I make it into breadsticks with a warm marinara sauce for dipping. �Elaine H. Wacholtz, Richardson, Texas Nutr. Assoc. : 0 0 0 0 0 0 0 2628 0 0 0 * Exported from MasterCook * Pheasant Salad Recipe By Serving Size Categories Amount -------1/4 1/4 1/8 1 12 1 2 3 1 1/2 1/4 1/8 3 1 : :3 Preparation Time :0:00 : Game Salads

Oct '97

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

Ingredient -- Preparation Method -------------------------------ground allspice pepper salt pheasant breast -- with skin attached Cooking spray gourmet salad greens thinly sliced red cabbage raspberry-flavored vinegar water vegetable oil salt pepper dried cranberries coarsely chopped skinned hazelnuts -- toasted

Preheat oven to 400�. Combine first 3 ingredients; rub over pheasant beneath the skin (skin should be loose). Place breast, skin side up, on a broiler pan coated with cooking spray. Lightly coat breast with cooking spray. Insert meat thermometer into meat, making sure not to touch bone; bake at 400� for 45 minutes or until thermometer registers 180�. Let stand 10 minutes. Discard skin; thinly slice breast, and set aside. Combine salad greens and cabbage in a bowl. Combine vinegar, water, oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper, stirring well with a whisk. Reserve 1 tablespoon vinaigrette; set aside. Pour remaining vinaigrette over greens mixture, tossing gently to coat. Arrange 2 cups greens mixture on each of 3 salad plates. Divide pheasant evenly among salads; sprinkle each with 1 tablespoon cranberries and 1 teaspoon hazelnuts. Drizzle reserved vinaigrette over salads. Source: "Cooking Light, October 1997, p.166" Copyright: "� Cooking Light" -------------------

Per serving: 238 Calories (kcal); 9g Total Fat; (31% calories from fat); 32g Protein; 10g Carbohydrate; 76mg Cholesterol; 371mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : To get a 1-pound pheasant breast, have your butcher portion a 2 1/4-pound pheasant; reserve remaining pieces for another use. Nutr. Assoc. : 0 0 0 4954 0 4165 0 4688 0 0 0 0 0 26787 * Exported from MasterCook * Pickled Salmon and Shrimp Recipe By Serving Size Categories Amount -------3 1/2 1 1 36 1 3/4 3/4 1/4 1 25 1 : :8 Preparation Time :0:00 : Fish And Shellfish

June '97

Measure -----------teaspoons teaspoon large (1-pound) small small cup cup cup teaspoon

Ingredient -- Preparation Method -------------------------------pickling spice -- divided salt lemon -- sliced salmon fillet shrimp (about 1/2 pound) -- peeled red onion -- thinly sliced and separated into rings white vinegar dry vermouth sugar capers black peppercorns bay leaf

Pour water into a large saucepan to a depth of 2 inches. Add 1 1/2 teaspoons pickling spice, salt, and lemon; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Add salmon and shrimp; simmer 7 minutes or until fish flakes easily when tested with a fork and the shrimp are done. Drain fish mixture, discarding cooking liquid and lemon slices. Let cool. Remove skin and bones from fish; break fish into bite-size pieces. Layer fish, shrimp, and onion rings in a 1-quart jar. Combine 1 1/2 teaspoons pickling spice, vinegar, vermouth, sugar, capers, peppercorns, and bay leaf in a saucepan; bring to a boil. Reduce heat; simmer 1 minute or until sugar dissolves. Pour over fish mixture in jar. Cover and chill several hours or up to 5 days. Serve with salad greens, crackers, or other vegetables on an antipasto platter. Serving Size: 1/2 cup Source: "Cooking Light, June 1997, p.96" Copyright: "� Cooking Light" -------------------

Per serving: 157 Calories (kcal); 3g Total Fat; (17% calories from fat); 16g Protein; 12g Carbohydrate; 64mg Cholesterol; 213mg Sodium Food Exchanges: 0 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates NOTES : Serve this antipasto dish cold on a platter. Accompany with an assortment of marinated vegetables, cheeses, olives, breads, and/or crackers. Nutr. Assoc. : 0 0 0 0 4991 0 0 0 0 2478 2261 0 * Exported from MasterCook * Pimento-Cheese Spoon Bread with Roasted Summer Squash Recipe By Serving Size Categories Amount -------1 1/2 1/2 1/2 1/4 1/4 1/8 1/8 :Elizabeth Taliaferro :4 Preparation Time :0:00 : April '97

Main Dish

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

2 1 3 1

Ingredient -- Preparation Method -------------------------------water yellow cornmeal 1% low-fat milk shredded extra-sharp Cheddar cheese (2 ounces) cup grated fresh onion teaspoon salt teaspoon ground red pepper teaspoon black pepper garlic cloves -- minced (2-ounce) jar diced pimento -- drained large egg whites (at room temperature) tablespoon sugar Roasted Summer Squash Cooking spray cups teaspoon teaspoon teaspoon teaspoon ROASTED SUMMER SQUASH thinly sliced yellow squash vegetable oil paprika salt garlic powder Cooking spray

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

Preheat oven to 375�. Combine water and cornmeal in a medium saucepan; stir well. Bring to a boil. Cook 1 minute; stir frequently. Remove from heat; stir in milk and next 7 ingredients (milk through pimento). Set cornmeal mixture aside. Beat egg whites at high speed of a mixer until foamy. Add sugar, beating until stiff peaks form. Gently stir one-fourth of egg white mixture into cornmeal mixture; gently fold in remaining egg white mixture. Fold in Roasted Summer Squash. Spoon mixture into a 1 1/2-quart casserole dish coated with cooking spray. Bake at 375� for 50 minutes or until set.

____________________ To Make Roasted Summer Squash Preheat oven to 450�. Combine first 5 ingredients in a large zip-top plastic bag. Seal bag; shake to coat squash. Place squash on a baking sheet coated with cooking spray. Bake at 450� for 20 minutes, turning after 10 minutes. Yield: 2 cups Source: "Cooking Light, April 1997, p.134" Copyright: "� Cooking Light" Yield: "8 cups" ------------------Per serving: 196 Calories (kcal); 6g Total Fat; (25% calories from fat); 14g Protein; 23g Carbohydrate; 16mg Cholesterol; 565mg Sodium Food Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Prepare the Roasted Summer Squash before preparing the rest of the recipe. Nutr. Assoc. : 0 0 4938 25061 4288 0 0 0 0 26939 533 0 2130706543 5443 0 5654 0 0 0 0 5443 * Exported from MasterCook * Pine Nut-and-Rice Pilaf Recipe By Serving Size Categories Amount -------2 1 1/2 4 5 1/3 1/3 1/2 1/4 : :6 Preparation Time :0:00 : Grains

Nov/ Dec '97

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

Ingredient -- Preparation Method -------------------------------olive oil chopped onion garlic cloves -- minced hot cooked rice chopped fresh basil pine nuts -- toasted salt pepper Basil sprig (optional)

Heat olive oil in a large nonstick skillet over medium heat. Add onion and garlic, and saut� 3 minutes or until tender. Combine onion mixture, rice, and remaining ingredients in a bowl; toss well. Garnish with a basil sprig, if desired. Serving Size: 1 cup

Source: "Cooking Light, November/December 1997, p.236" Copyright: "� Cooking Light" ------------------Per serving: 275 Calories (kcal); 6g Total Fat; (19% calories from fat); 7g Protein; 49g Carbohydrate; 0mg Cholesterol; 183mg Sodium Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 620 0 0 1126 0 0 2130706543 * Exported from MasterCook * Pine Nut-Crusted Snapper Recipe By Serving Size Categories Amount -------2 1/4 1 1/4 1/8 4 2 : :4 Preparation Time :0:00 : Fish And Shellfish

Nov/ Dec '97

Measure Ingredient -- Preparation Method ------------ -------------------------------(1-ounce) slices white bread -- torn into pieces cup pine nuts -- toasted egg white teaspoon salt teaspoon pepper (6-ounce) skinned red snapper or other firm white fish fillets Cooking spray teaspoons reduced-calorie margarine -- melted Lime wedges

Preheat oven to 400�. Place bread in a food processor; process until crumbs are fine. Add pine nuts; pulse just until pine nuts are finely chopped. Place breadcrumb mixture in a shallow dish. Place egg white in a shallow bowl; beat with a whisk. Sprinkle salt and pepper over fish. Dip fish in egg white; dredge in breadcrumb mixture. Place fish fillets on a baking sheet coated with cooking spray, and drizzle margarine over fish. Bake fish at 400� for 15 minutes or until outside is crispy and browned and fish flakes easily when tested with a fork. Serve fish with lime wedges. Source: "Cooking Light, November/December 1997, p.240" Copyright: "� Cooking Light" -------------------

Per serving: 269 Calories (kcal); 8g Total Fat; (27% calories from fat); 39g Protein; 8g Carbohydrate; 63mg Cholesterol; 356mg Sodium Food Exchanges: 1/2 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 1625 1126 0 0 0 5018 0 0 0 * Exported from MasterCook * Pineapple Gazpacho Recipe By Serving Size Categories Amount -------1/2 1/4 1/4 2 1/2 1/8 1/8 1 1 1 1/4 1/4 1/4 1/4 : :4 Preparation Time :0:00 : August �97

Soups/Stews/Chowders

Measure -----------cup cup cup teaspoons teaspoon teaspoon teaspoon (1 1/2-pound) medium tablespoon cup cup cup cup

Ingredient -- Preparation Method -------------------------------coarsely chopped yellow bell pepper pineapple juice chopped onion rice vinegar haba�ero pepper sauce salt pepper cored peeled pineapple -- cut into thin chunks cucumber -- peeled, seeded, and quartered brown sugar finely diced seeded, peeled cucumber finely diced red bell pepper finely diced green bell pepper chopped fresh cilantro

Place first 9 ingredients in a blender or food processor; process until minced. Pour into a bowl; stir in sugar. Cover and chill. Spoon soup into bowls. Combine diced cucumber and remaining ingredients, tossing gently. Top each serving with 3 tablespoons cucumber mixture. Serving Size: 1 cup Source: "Cooking Light, August 1997, p.118" Copyright: "� Cooking Light" ------------------Per serving: 86 Calories (kcal); 1g Total Fat; (5% calories from fat); 1g Protein; 21g Carbohydrate; 0mg Cholesterol; 87mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Substitute any hot sauce for haba�ero pepper sauce. Nutr. Assoc. : 26064 0 0 0 3726 0 0 20153 0 0 3010 20165 26067 0

* Exported from MasterCook * Pioneer Ketchup Recipe By Serving Size Categories Amount -------1 1 1 1 1 1/2 2 1 1 1/2 1 2 1 1 : : 28 Preparation Time :0:00 : Jan/ Feb '97

Sauces/Condiments/Marinades

Measure -----------tablespoon teaspoon teaspoon cups cups cup cups tablespoon medium medium (8.25-ounce)

Ingredient -- Preparation Method -------------------------------salt whole cloves whole allspice (3-inch) cinnamon stick -- broken sugar finely chopped onion chopped celery white vinegar maple syrup Rome apples -- peeled and quartered pear -- peeled and quartered can sliced peaches in light syrup -- drained

Place a colander in a 2-quart glass measure or medium bowl. Place tomatoes in colander; sprinkle salt over tomatoes. Cover with plastic wrap; refrigerate 12 hours. Discard liquid. Place cloves, allspice, and cinnamon on a small piece of cheesecloth. Gather edges of cheesecloth together; tie with string to make a pouch. Combine the tomatoes, cheesecloth pouch, sugar, and remaining ingredients in a large Dutch oven. Bring to a simmer over medium heat; cook, uncovered, 1 1/2 hours, stirring frequently. Discard the cheesecloth pouch. Serving Size: 1/4 cup Source: "Cooking Light, January/February 1997, p.102" Copyright: "� Cooking Light" Yield: "7 Cups" ------------------Per serving: 66 Calories (kcal); trace Total Fat; (1% calories from fat); trace Protein; 17g Carbohydrate; 0mg Cholesterol; 234mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 Other Carbohydrates NOTES : If you can't make it to Quebec's Winter Carnival, this chutney-like mixture will bring a taste of it to you. Serve it with beef, pork, or (as the Qu�be�ois like it) with a p�t�. Pioneer Ketchup can be stored in an airtight container in your refrigerator for up to 1 month.

Nutr. Assoc. : 0 5563 15 2705 0 0 0 0 0 26146 0 4387 * Exported from MasterCook * Piroshki Recipe By Serving Size Categories Amount -------1 6 1 1 1 3/4 1/2 1 1/4 2 2 1 : : 30 Preparation Time :0:00 : Appetizers Lamb

Jan/ Feb '97

Measure Ingredient -- Preparation Method ------------ -------------------------------(2-pound) package frozen white bread dough cups thinly sliced napa (Chinese) cabbage tablespoon salt tablespoon olive oil cups chopped onion cup finely chopped carrot pound lean ground lamb cup chopped fresh cilantro garlic cloves -- minced tablespoons low-fat sour cream Cooking spray large egg white -- lightly beaten

Thaw dough in refrigerator 12 hours. Combine cabbage and salt in a large bowl; toss well. Let stand 1 hour. Drain well. Pat cabbage dry with a paper towel. Return to bowl; set aside. Heat oil in a large nonstick skillet over medium heat. Add onion; saut� 4 minutes. Stir in carrot; cover, reduce heat to low, and cook 8 minutes. Add lamb, cilantro, and garlic; cook, uncovered, over medium-high heat until browned, stirring to crumble. Drain lamb mixture in a colander; pat dry with paper towels. Add lamb mixture and sour cream to cabbage; toss well. Preheat oven to 350�. Divide dough into 30 equal portions. Working with 1 portion at a time (cover remaining portions to keep dough from drying out), roll into a 4-inch circle on a lightly floured surface. Spoon 2 heaping tablespoons cabbage mixture onto half of circle. Fold dough over filling; press edges together with a fork to seal. Place turnovers on a baking sheet coated with cooking spray, and brush with egg white. Repeat procedure with remaining dough, cabbage mixture, and egg white. Bake at 350� for 25 minutes or until golden. Serve warm. Serving Size: 1 appetizer Description: "Piroshki are little turnovers that can be either sweet or savory. Rather than the traditional sour cream pastry, this version uses a commercial bread dough which dramatically cuts the fat." Source: "Cooking Light, January/February 1997, p.146" Copyright:

"� Cooking Light" Yield: "2 1/2 Dozen appetizers" T(Baking Time): "0:25" ------------------Per serving: 141 Calories (kcal); 5g Total Fat; (34% calories from fat); 6g Protein; 17g Carbohydrate; 11mg Cholesterol; 398mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 345 4920 0 0 0 20022 3618 0 0 0 0 0 * Exported from MasterCook * Pizza Margherita Recipe By Serving Size Categories Amount -------2 1/8 1/8 1/4 2 2 4 1 : :6 Preparation Time :0:00 : Appetizers Pizza

June '97

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

cup

Ingredient -- Preparation Method -------------------------------olive oil salt pepper thinly sliced fresh basil chopped fresh oregano (10-inch) Quick-and-Easy Pizza Crusts -- (see recipe) Cooking spray plum tomatoes (about 1/2 pound) -- thinly sliced (4 ounces) shredded part-skim mozzarella cheese

Combine first three ingredients in a small bowl; set aside. Combine basil and oregano in a small bowl; 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; brush with half of oil mixture. Top with half of plum tomatoes, mozzarella, and herb mixture. Cook 4 to 5 minutes or until cheese melts and crust is lightly browned. Repeat with remaining crust and toppings. Serving Size: 1/3 pizza Description: "This classic pizza captures the colors of the Italian flag: red, white, and green." Source: "Cooking Light, June 1997, p.124" Copyright: "� Cooking Light"

------------------Per serving: 276 Calories (kcal); 8g Total Fat; (26% calories from fat); 12g Protein; 39g Carbohydrate; 10mg Cholesterol; 328mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 3332 0 0 0 4527 921 * Exported from MasterCook * Quick-and-Easy Pizza Crust Recipe By Serving Size Categories : :2 Preparation Time :0:00 : Breads Miscellaneous

June '97 Pizza

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

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

Ingredient -- Preparation Method -------------------------------bread flour salt sugar quick-rise yeast warm water (120� to 130� ) olive oil Cooking spray 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 * Pizza-Style Meat Loaf Recipe By Serving Size Categories Amount -------2/3 1 1/2 3/4 1/2 1 1 1/2 1/4 1/4 1 2 1/2 : :6 Preparation Time :0:00 : April '97 Main Dish

Beef

Measure Ingredient -- Preparation Method ------------ -------------------------------cup pizza sauce -- divided pounds extra-lean ground round cup Italian-seasoned breadcrumbs cup chopped onion teaspoon dried Italian seasoning teaspoon Worcestershire sauce teaspoon ground red pepper teaspoon salt teaspoon black pepper large egg white (1-ounce) slices part-skim Mozzarella cheese cup diced red bell pepper Cooking spray

Preheat oven to 350�. Combine 1/3 cup sauce, meat, and next 8 ingredients (sauce through egg white) in a bowl. Shape meat mixture into an 18 � 12-inch rectangle on wax paper. Arrange cheese slices over meat mixture; sprinkle with red bell pepper, leaving a 1-inch border. Roll meat mixture up jelly-roll fashion starting at short side. Pinch ends to seal. Place meat loaf on a broiler pan coated with cooking spray. Bake at 350� for 1

hour or until meat loaf registers 160�. Brush 1/3 cup pizza sauce over meat loaf. Bake an additional 5 minutes or until done; let stand 10 minutes before slicing. Serving Size: 1 slice Source: "Cooking Light, April 1997, p.164" Copyright: "� Cooking Light" ------------------Per serving: 366 Calories (kcal); 21g Total Fat; (51% calories from fat); 28g Protein; 16g Carbohydrate; 80mg Cholesterol; 828mg Sodium Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 3256 3768 0 0 0 0 0 0 0 25072 0 5443 * Exported from MasterCook * Plum-Berry Swirl Ice-Cream Pie Recipe By Serving Size Categories Amount -------1 1/2 3 1 10 2 2 1 4 1 1 : :8 Preparation Time :0:00 : August �97 Pie

Desserts

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

Ingredient -- Preparation Method -------------------------------coarsely chopped plums sugar water low-fat honey graham cracker sheets (40 crackers) sugar stick margarine -- melted egg white Cooking spray vanilla low-fat ice cream wild berry sorbet frozen reduced-calorie whipped topping -- thawed

Combine first 3 ingredients in a small saucepan; stir well. Cover and cook over low heat 15 minutes or until plums are tender, stirring occasionally. Spoon plum mixture into a blender, and pulse 3 times. Cool to room temperature. Preheat oven to 350�. Place crackers in a food processor; process until crumbly. Add 2 tablespoons 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 ice cream from freezer, and let stand at room temperature while piecrust is cooling.

Spoon ice cream into chilled extra-large bowl. Fold plum mixture and sorbet into ice cream to create a marbled effect, and freeze 45 minutes or just until set but not solid. Spoon ice-cream 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 whipped topping. Serving Size: 1 wedge and 2 tablespoons of whipped topping Source: "Cooking Light, August 1997, p.98" Copyright: "� Cooking Light" ------------------Per serving: 251 Calories (kcal); 7g Total Fat; (25% calories from fat); 4g Protein; 44g Carbohydrate; 9mg Cholesterol; 162mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 1/2 Other Carbohydrates Nutr. Assoc. : 4526 0 0 937 0 0 0 0 903 25078 0 * Exported from MasterCook * Polenta Cake with Roasted Nectarines Recipe By Serving Size Categories Amount -------1/3 2/3 2 1/4 1/2 1 2/3 1/4 1 1/4 1/4 1 1/4 1/4 1 1 1/2 1 : :8 Preparation Time :0:00 : Desserts

Jan/ Feb '97

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

Ingredient -- Preparation Method -------------------------------stick margarine -- softened firmly packed dark brown sugar -- divided eggs skim milk grated lemon rind all-purpose flour yellow cornmeal baking powder baking soda salt finely chopped peeled Granny Smith apple Cooking spray water ground cinnamon firm nectarines -- halved (about 8 medium) turbinado sugar or granulated sugar Cinnamon sticks (optional)

Preheat oven to 350�. Beat margarine and 1/3 cup brown sugar at medium speed of a mixer until wellblended. Add eggs, 1 at a time, beating well after each addition. Add milk and lemon rind; beat well. Combine flour and next 4 ingredients (flour through salt); add to creamed mixture, and beat well. Stir in chopped apple. Spoon batter into a 9-inch round cake pan coated with cooking spray. Bake at 350� for 28 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 5 minutes; remove from pan. Let cool completely on a wire rack. Preheat oven to 475�. Combine remaining 1/3 cup brown sugar, water, and cinnamon in a 2-cup glass measure; stir well. Microwave at HIGH 30 seconds or until sugar dissolves. Combine nectarines and brown sugar mixture; toss well. Arrange nectarines, cut sides down, in a 13- � 9-inch baking dish. Bake at 475� for 15 minutes or until tender. Turn nectarines over; sprinkle with turbinado sugar. Bake an additional 5 minutes. Serve with cake. Garnish with cinnamon sticks, if desired. Serving Size: 1 cake wedge and 2 nectarine halves Source: "Cooking Light, January/February 1997, p.82" Copyright: "� Cooking Light" ------------------Per serving: 319 Calories (kcal); 9g Total Fat; (25% calories from fat); 6g Protein; 55g Carbohydrate; 47mg Cholesterol; 282mg 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 NOTES : For this simple dessert, use nectarines from Chile, which are in season in January and February. Pears also work great. Pear Variation: Substitute 6 small, firm Bosc pears, cored and quartered (about 2 1/4 pounds), for nectarines, if desired. Nutr. Assoc. : 0 3036 3218 0 0 0 0 0 0 0 3545 0 0 0 4216 652 2130706543 * Exported from MasterCook * Polenta with Roasted Red Peppers and Fontina Cheese Recipe By Serving Size Categories Amount -------3 1 1 1 1/4 : :6 Preparation Time :0:00 : Main Dish Pasta

May '97

Measure Ingredient -- Preparation Method ------------ -------------------------------large red bell peppers (14.5-ounce) can whole tomatoes -- undrained and chopped Cooking spray (16-ounce) tube tube polenta -- cut crosswise into 12 slices cups (5 ounces) shredded fontina cheese

Fresh basil (optional) Preheat broiler. Cut peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on foil-lined baking sheet; flatten with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; cut into strips. Set aside. Preheat oven to 350�. Drain tomatoes in sieve over bowl; reserve liquid. Set aside. Place a large skillet over medium-low heat; add chopped tomatoes. Cook 1 minute. Gradually add tomato liquid; simmer 1 minute. Add pepper strips; simmer 5 minutes. Remove from heat. Spread 1/4 cup pepper sauce in bottom of a 13 � 9-inch baking dish coated with cooking spray. Arrange polenta slices over pepper sauce; spread remaining pepper sauce over polenta. Sprinkle with cheese. Bake at 350� for 25 minutes. Garnish with basil, if desired. Source: "Cooking Light, May 1997, p.100" Copyright: "� Cooking Light" T(Baking Time): "0:25" ------------------Per serving: 170 Calories (kcal); 7g Total Fat; (37% calories from fat); 8g Protein; 19g Carbohydrate; 26mg Cholesterol; 517mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4713 2470 0 26538 588 3332 * Exported from MasterCook * Poor Man's Caviar Recipe By Serving Size Categories Amount -------2 2 1 1/2 1 1 3 1/3 1 2 2 : : 20 Preparation Time :0:00 : Appetizers

Jan/ Feb '97

Measure -----------(1-pound) tablespoons cups cup cup cup tablespoon tablespoons tablespoons

Ingredient -- Preparation Method -------------------------------eggplants olive oil finely chopped onion finely chopped green bell pepper finely chopped red bell pepper garlic cloves -- minced chopped fresh parsley sugar tomato paste lemon juice

1 1 1

1/8

teaspoon salt teaspoon dried basil teaspoon pepper (16-ounce) can crushed tomatoes -- undrained

Preheat oven to 400�. Pierce eggplants with a fork; place on a foil-lined baking sheet. Bake at 400� for 45 minutes or until tender. Let cool slightly; peel and finely chop. Place eggplant in a colander; let drain. Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell peppers, and garlic, and saut� 8 minutes or until tender. Stir in eggplant, parsley, and remaining ingredients. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Serve caviar warm or chilled with assorted raw vegetables or toasted pumpernickel bread triangles. Serving Size: 1/4 cup Source: "Cooking Light, January/February 1997, p.150" Copyright: "� Cooking Light" Yield: "5 Cups" ------------------Per serving: 43 Calories (kcal); 2g Total Fat; (29% calories from fat); 1g Protein; 7g 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. : 3234 0 0 20088 20164 620 0 0 0 0 0 0 0 0 * Exported from MasterCook * Pork Braised in Milk with Apples Recipe By Serving Size Categories Amount -------1 2 2 3 4 2 1 1/2 1/4 2 : :6 : Pork Preparation Time :0:00 Sept '97 Ingredient -- Preparation Method -------------------------------lean, boned pork loin roast olive oil butter thinly sliced onion -- separated into rings 2% low-fat milk bay leaves dried thyme salt pepper garlic cloves -- minced

Measure -----------(3 1/4-pound) teaspoons teaspoons cups cups teaspoon teaspoon teaspoon

2 1/2 3

pounds tablespoons

cooking apples -- cut into 1-inch pieces water Arugula leaves (optional) Thyme sprigs (optional)

Trim fat from pork. Heat oil and butter in a large Dutch oven over medium-high heat. Add pork, and cook 6 minutes, browning on all sides. Remove pork from pan. Set aside, and keep warm. Add onion to pan, and saut� over medium heat for 7 minutes or until browned. Set aside. While onion cooks, prepare the milk mixture. Combine milk and bay leaves in a large heavy saucepan. Cook mixture over medium-high heat to 180� or until tiny bubbles form around edge (do not boil). Remove from heat. Rub pork with thyme, salt, pepper, and garlic; insert meat thermometer into thickest portion of pork. Return pork to pan; add milk mixture. Cover; bring to a simmer over medium heat. Reduce heat to low; cook 1 hour and 15 minutes or until thermometer registers 160� (slightly pink), turning once. (Do not boil.) Discard bay leaves. Remove pork from pan, reserving 2 1/4 cups braising liquid. Discard remaining braising liquid. While pork cooks, prepare the apple mixture. Combine apples and water in a large saucepan. Cover; cook over medium heat 15 minutes or until tender, stirring occasionally. Partially mash apples with a fork. Set aside; keep warm. Thinly slice pork; serve with reserved braising liquid and apple mixture. Garnish with arugula and thyme sprigs, if desired. Serving Size: 3 ounces pork, about 1/3 cup braising liquid, and 1/2 cup cooked apples Source: "Cooking Light, September 1997, p.156" Copyright: "� Cooking Light" ------------------Per serving: 441 Calories (kcal); 15g Total Fat; (30% calories from fat); 37g Protein; 40g Carbohydrate; 93mg Cholesterol; 337mg Sodium Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Braising the pork in milk makes it tender; browning it in oil and butter contributes an extra lush layer of flavor. This recipe serves six, so you'll have plenty of leftovers on hand for making sandwiches. Nutr. Assoc. : 4575 0 0 0 0 0 0 0 0 0 30 0 2130706543 2130706543 * Exported from MasterCook * Pork Chops with Chunky Tomato Sauce Recipe By Serving Size Categories : :4 Preparation Time :0:25 : Appetizers Menu Item

Jan/ Feb '97 Pork

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

Measure -----------teaspoon teaspoon teaspoons teaspoon (6-ounce)

Ingredient -- Preparation Method -------------------------------ground cumin chili powder cider vinegar ground cinnamon lean center-cut pork chops (about 3/4 inch thick) teaspoon vegetable oil (16-ounce) package frozen whole-kernel corn -- thawed cups chopped red bell pepper cup chopped green onions tablespoons finely chopped pickled jalape�o pepper teaspoons bottled minced garlic teaspoon dried oregano (14 1/2-ounce) can diced tomatoes -- drained Parsley sprigs (optional)

Combine first 4 ingredients; stir well. Rub cumin mixture over both sides of chops. Heat oil in a large nonstick skillet over medium-high heat until hot. Add pork chops; cook 3 minutes on each side or until browned. Add remaining ingredients (except parsley), scraping pan to loosen browned bits. Cover, reduce heat, and simmer 45 minutes or until pork is tender. Garnish with parsley sprigs, if desired. Serving Size: 1 chop and 1 cup sauce Description: "The week's not even half over, and you need some comforting. Try smothered pork chops and garlic mashed potatoes." Source: "Cooking Light, January/February 1997, p.94" Copyright: "� Cooking Light" T(Cooking Time): "0:45" ------------------Per serving: 308 Calories (kcal); 9g Total Fat; (24% calories from fat); 27g Protein; 35g Carbohydrate; 53mg Cholesterol; 127mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Cost: $1.95 per serving. Nutr. Assoc. : 0 0 0 0 4576 0 20074 0 0 26537 20130 0 26066 1036 * Exported from MasterCook * Pork Chops with Mango-Tequila Salsa Recipe By Serving Size : :4 Preparation Time :0:00

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

: June '97 Pork Measure -----------tablespoons tablespoons tablespoons teaspoon teaspoon (4-ounce)

Main Dish

Ingredient -- Preparation Method -------------------------------tequila jalape�o pepper jelly -- melted fresh lime juice salt pepper lean, boned center-cut loin pork chops (about 1/2 inch thick) Cooking spray Mango-Tequila Salsa (recipe follows) MANGO-TEQUILA SALSA diced peeled mango finely chopped red bell pepper tequila orange juice minced seeded jalape�o pepper chopped fresh mint salt

2 3 2 1 2 2/3

1/4

cups cup tablespoons tablespoons tablespoon teaspoons teaspoon

Combine first 6 ingredients in a large zip-top plastic bag. Seal bag; marinate in refrigerator 8 hours, turning bag occasionally. Remove pork from bag, reserving marinade. Prepare grill or broiler. Place pork on grill rack or broiler pan coated with cooking spray; cook 7 minutes on each side or until pork is done, basting occasionally with reserved marinade. Serve with Mango-Tequila Salsa. Serving Size: 1 pork chop and 1/2 cup salsa ____________________ To Make Mango-Tequila Salsa: Combine all ingredients in a small bowl; stir well. Cover and chill. Yield: 2 cups Serving Size: 1/2 cup Source: "Cooking Light, June 1997, p.146" Copyright: "� Cooking Light" ------------------Per serving: 301 Calories (kcal); 11g Total Fat; (37% calories from fat); 18g Protein; 24g Carbohydrate; 56mg Cholesterol; 323mg Sodium Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 3784 0 0 0 4559 0 2130706543 0 4088 20164 0 0 20102 0 0

* Exported from MasterCook * Pork Goulash Recipe By Serving Size Categories Amount -------1 2 1 1/2 1/2 1 1 1 2 1 1 1 6 3 1/2 : :8 Preparation Time :0:00 : Nov/ Dec '97 Soups/Stews/Chowders

Pork

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

Ingredient -- Preparation Method -------------------------------Cooking spray (3-pound) lean boned pork loin roast -- cut into 1-inch pieces bacon slices -- chopped cup diced onion cup sliced carrot cup sliced parsnip cup tomato juice cup beef broth tablespoon brown sugar teaspoons paprika teaspoon salt teaspoon dried marjoram teaspoon pepper (12-ounce) can light beer cups coarsely chopped Savoy cabbage cups cubed peeled baking potato

Place a Dutch oven coated with cooking spray over medium-high heat until hot. Add pork; cook 5 minutes, browning on all sides. Drain; set aside. Cook bacon in pan over medium heat until crisp. Add the onion, carrot, and parsnip to pan; saut� 10 minutes or until tender. Add tomato juice and next 7 ingredients (tomato juice through beer). Bring to a boil; cover, reduce heat, and simmer 1 1/2 hours or until meat is tender, stirring occasionally. Add cabbage and potato; cover and simmer 30 minutes or until potato is tender. Serving Size: 1 1/4 cups Source: "Cooking Light, November/December 1997, p.232" Copyright: "� Cooking Light" ------------------Per serving: 313 Calories (kcal); 8g Total Fat; (25% calories from fat); 35g Protein; 21g Carbohydrate; 78mg Cholesterol; 649mg Sodium Food Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 26384 2121 0 0 4979 0 0 0 0 0 0 0 0 4844 4600 * Exported from MasterCook * Pork Loin with Roasted Onion-Apricot Rice

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

: :6 Preparation Time :0:00 : April '97 Pork

Main Dish

Measure -----------cup cup cup cups cups cups tablespoon teaspoon teaspoon (2-pound) teaspoon teaspoon tablespoon tablespoon cups tablespoons

Ingredient -- Preparation Method -------------------------------coarsely chopped dried apricots dark rum golden raisins pieces (1/2-inch) Vidalia or other sweet onion pieces (1/2-inch) red onion coarsely chopped boiling onion (about 1/2 pound) olive oil salt ground black pepper lean boned center-cut pork loin roast cracked black pepper salt garlic clove -- crushed brown sugar balsamic vinegar garlic clove -- crushed hot cooked rice slivered almonds -- toasted

Preheat oven to 450�. Combine first 3 ingredients in a bowl; cover with plastic wrap and vent. Microwave at HIGH for 1 1/2 minutes; set aside. Combine onions, oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a 13 � 9-inch baking pan; stir well to coat. Bake at 450� for 30 minutes on bottom rack of oven. Trim fat from roast; place on a rack in a shallow roasting pan. Combine cracked black pepper, 1/4 teaspoon salt, and crushed garlic; rub over surface of roast. Insert a meat thermometer into thickest part of roast. Stir onions; place roast on next-to-bottom rack in oven. Bake onions and roast at 450� for 15 minutes. Reduce oven temperature to 350�. Bake an additional hour, stirring onions after 30 minutes. Stir apricot mixture into onions; continue baking onion mixture and roast 10 minutes or until thermometer reaches 160�. Remove roast and onions from oven. Cover roast loosely with foil; let stand 10 minutes. Stir in brown sugar and remaining ingredients to onion mixture. Serving Size: 3 ounces pork and 1 cup rice Source: "Cooking Light, April 1997, p.168" Copyright: "� Cooking Light" ------------------Per serving: 497 Calories (kcal); 11g Total Fat; (21% calories from fat); 33g Protein; 56g Carbohydrate; 68mg Cholesterol; 244mg Sodium

Food Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 2 1/2 Vegetable; 1 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 3089 5203 5454 2305 0 0 0 26384 0 0 0 0 0 0 0 0 * Exported from MasterCook * Pork Roast with Plum Glaze Recipe By Serving Size Categories Amount -------1 1/2 5 2 2 2 1 1/2 3 1/4 : :4 Preparation Time :0:00 : Oct '97

Pork

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

Ingredient -- Preparation Method -------------------------------lean, boned pork loin roast Spiced Plum Butter -- (see recipe) rice vinegar low-sodium soy sauce grated peeled fresh ginger sesame oil five-spice powder (optional) garlic cloves -- crushed Cooking spray water Plum slices (optional) Sage sprigs (optional)

Preheat oven to 425�. Unroll roast; trim fat. Reroll roast; secure at 1-inch intervals with heavy string. Combine Spiced Plum Butter and next 6 ingredients (Spiced Plum Butter through garlic) in a bowl. Reserve 1/4 cup plum mixture; set aside. Place the roast on a broiler pan coated with cooking spray. Insert a meat thermometer into thickest portion of roast. Brush 2 tablespoons of remaining plum mixture over roast. Bake at 425� for 50 minutes or until meat thermometer registers 160� (slightly pink). Baste occasionally with remaining plum mixture. Let stand 5 minutes before slicing. Serving Size: 3 ounces pork and 2 tablespoons sauce Strain pan drippings through a sieve into a bowl, reserving 2 tablespoons. Discard remaining liquid and solids. Combine reserved 1/4 cup plum mixture, pan drippings, and water in a small saucepan. Bring to a boil; reduce heat, and simmer 2 minutes. Serve sauce with roast, and garnish with plum slices and sage sprigs, if desired. Source: "Cooking Light, October 1997, p.186" Copyright: "� Cooking Light" ------------------Per serving: 273 Calories (kcal); 9g Total Fat; (29% calories from fat); 32g Protein; 16g Carbohydrate; 77mg Cholesterol; 364mg Sodium Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat;

1/2 Other Carbohydrates Nutr. Assoc. : 26384 0 0 0 20083 0 4172 0 0 0 2130706543 2130706543 * Exported from MasterCook * Spiced Plum Butter Recipe By Serving Size Categories Amount -------3/4 4 1 1/2 1/4 1/4 1/8 1/8 : : 40 Preparation Time :0:00 : Oct '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------orange juice plums -- quartered sugar ground cinnamon ground allspice ground ginger ground nutmeg ground cloves

Combine juice and plums in a large saucepan or Dutch oven. Bring to a boil; cover, reduce heat, and simmer 30 minutes or until tender. Place plum mixture in a blender or food processor; process until smooth. Press pur�ed mixture through a fine sieve over a bowl; discard solids. Combine plum mixture, sugar, and remaining ingredients in pan; bring to a boil. Reduce heat; simmer, uncovered, 1 hour or until thick, stirring frequently. Cool. Store in an airtight container in the refrigerator up to 2 months. Serving Size: 1 tablespoon Source: "Cooking Light, October 1997, p.186" Copyright: "� Cooking Light" Yield: "2 1/2 cups" ------------------Per serving: 45 Calories (kcal); trace Total Fat; (5% calories from fat); trace Protein; 11g Carbohydrate; 0mg Cholesterol; trace Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 * Exported from MasterCook *

Pork Tenderloin with Rosemary and Thyme Recipe By Serving Size Categories Amount -------2 2 1 1 :Yvonne LaRocca Lewis :4 Preparation Time :0:00 : April '97 Pork

Main Dish

Measure -----------(1/2-pound) tablespoons tablespoon teaspoon teaspoon teaspoon

1/2 1/4

Ingredient -- Preparation Method -------------------------------pork tenderloins Cooking spray Dijon mustard honey chopped fresh rosemary chopped fresh thyme pepper Thyme sprigs (optional)

Preheat oven to 350�. Trim fat from pork; place on a broiler pan coated with cooking spray. Combine mustard and next 4 ingredients (mustard through pepper) in a bowl; brush over pork. Insert meat thermometer into the thickest part of pork. Bake at 350� for 50 minutes or until thermometer registers 160� (slightly pink), basting frequently with mustard mixture. Garnish with thyme, if desired. Serving Size: 3 ounces pork Description: "This dish from Yvonne LaRocca Lewis, who lives in Germany, smells heavenly while it's baking. Its uncomplicated combination of ingredients delivers exceptional taste." Source: "Cooking Light, April 1997, p.176" Copyright: "� Cooking Light" ------------------Per serving: 159 Calories (kcal); 4g Total Fat; (24% calories from fat); 24g Protein; 5g Carbohydrate; 74mg Cholesterol; 151mg Sodium Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 1169 5443 0 0 0 0 0 1492 * Exported from MasterCook * Pork-and-Apple Stir-Fry Recipe By Serving Size Categories : :2 Preparation Time :0:00 : August �97 Pork

International

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

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

Ingredient -- Preparation Method -------------------------------Cooking spray lean, boned pork loin -- cut into 1/2-inch pieces salt coarsely ground pepper sugar cider vinegar dry white wine fat-free chicken broth red bell pepper strips thinly sliced peeled Granny Smith apple (about 1/2 pound) grated peeled fresh ginger (1-inch) sliced green onions cornstarch water hot cooked rice

Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add pork; saut� 5 minutes or until done, browning on all sides. Remove pork from skillet; sprinkle with salt and pepper. Set aside; keep warm. Add sugar and vinegar to skillet; cook 1 minute. Add wine and broth; cook 30 seconds. Add bell pepper, apple, and ginger; stir-fry 3 minutes. Add green onions; stir-fry 2 minutes or until apples are tender. Combine cornstarch and water in a bowl; add to skillet. Bring to a boil. Cook 1 minute; stir constantly. Return meat to pan; cook until thoroughly heated. Serve with rice. Serving Size: 1 cup pork mixture and 1 cup rice Cuisine: "Asian" Source: "Cooking Light, August 1997, p.106" Copyright: "� Cooking Light" ------------------Per serving: 458 Calories (kcal); 6g Total Fat; (11% calories from fat); 28g Protein; 69g Carbohydrate; 51mg Cholesterol; 407mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 0 Fat; 1 Other Carbohydrates Nutr. Assoc. : 2130706543 26384 0 0 0 0 0 0 4695 3545 20083 3585 0 0 0 * Exported from MasterCook * Pork-and-Pineapple Kebabs Recipe By Serving Size Categories : :4 Preparation Time :0:25 : April '97 Pork

Main Dish

Amount -------1 1 1 1 12 24 4 1/2 1/4

Measure Ingredient -- Preparation Method ------------ -------------------------------(8-ounce) can unsweetened pineapple chunks -- undrained tablespoon grated peeled fresh ginger tablespoon cider vinegar (6.5-ounce) can plum sauce ounces pork tenderloin pieces (1-inch) red bell pepper Cooking spray cups hot cooked rice cup thinly sliced green onions cup sliced almonds -- toasted

Drain pineapple in a sieve over a bowl; reserve 1/4 cup pineapple liquid. Set pineapple chunks aside. Combine pineapple liquid, ginger, vinegar, and plum sauce in a small saucepan; bring to a boil. Cook 1 minute. Remove from heat; set aside. Trim fat from pork; cut into 24 pieces. Thread pineapple chunks, 6 bell pepper pieces, and 6 pork pieces alternately onto each of 4 (12-inch) skewers. Place kebabs on a broiler pan coated with cooking spray; baste with pineapple juice mixture. Broil 12 minutes or until pork is done, turning occasionally and basting with pineapple juice mixture. Combine rice, green onions, and almonds; toss well. Serve kebabs over rice. Spoon any remaining pineapple juice mixture over kebabs. Serving Size: 1 kebab and 1 cup rice Source: "Cooking Light, April 1997, p.190" Copyright: "� Cooking Light" T(Cooking Time): "0:15" ------------------Per serving: 508 Calories (kcal); 9g Total Fat; (15% calories from fat); 26g Protein; 80g Carbohydrate; 55mg Cholesterol; 298mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1 1/2 Fruit; 1 Fat; 0 Other Carbohydrates Serving Ideas : Add green beans to round out the meal. NOTES : Look for plum sauce, a sweet-and-sour sauce, next to other Asian ingredients in the supermarket. Nutr. Assoc. : 4494 20083 0 0 27121 5937 0 0 0 0 * Exported from MasterCook * Pork-and-Succotash Spinach Salad Recipe By Serving Size Categories : :2 Preparation Time :0:00 : Jan/ Feb '97

Pork

Amount -------4 1/2 2 2 1/2 1/4 1/4 4 cup) 1/4 1 1

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

Ingredient -- Preparation Method -------------------------------prepackaged spinach orange juice lime juice vegetable oil garlic powder ground cumin pepper Apricot-Glazed Pork Roast -- cut into strips (about 3/4

cup chopped red onion (8 1/2-ounce) can lima beans -- drained (7-ounce) can whole-kernel corn with sweet peppers -- drained

Remove large stems from spinach; tear into small pieces. Place in a bowl; set aside. Combine orange juice and next 5 ingredients (orange juice through pepper) in a 2cup glass measure. Microwave at HIGH 2 minutes or until mixture boils. Add to spinach; toss. Add remaining ingredients; toss. Serving Size: 2 cups Source: "Cooking Light, January/February 1997, p.154" Copyright: "� Cooking Light" Yield: "4 cups" ------------------Per serving: 993 Calories (kcal); 26g Total Fat; (23% calories from fat); 93g Protein; 101g Carbohydrate; 205mg Cholesterol; 1092mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 12 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 Fat; 3 1/2 Other Carbohydrates Nutr. Assoc. : 1423 0 0 0 0 0 0 4580 4712 784 2884 * Exported from MasterCook * Apricot-Glazed Pork Roast Recipe By Serving Size Categories Amount -------1 1/2 1 : :6 Preparation Time :0:00 : Jan/ Feb '97

Pork

Measure -----------(2-pound) cup tablespoon

Ingredient -- Preparation Method -------------------------------rolled boned pork loin roast (2- to 2 1/4-pounds) apricot preserves 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 * Pork-and-Vegetable Alfredo Recipe By Serving Size Categories Amount -------1/2 1 1 1/3 2 2/3 1/8 : :2 Preparation Time :0:00 : Jan/ Feb '97 Pork

Pasta

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

Ingredient -- Preparation Method -------------------------------vegetable oil sliced mushrooms chopped broccoli chopped onion hot cooked fresh fettuccine (about 4 ounces uncooked pasta) thinly sliced Apricot-Glazed Pork Roast (about 3 ounces) salt pepper

1/2

cup

light alfredo sauce

Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, broccoli, and onion; saut� 5 minutes or until tender. Add fettuccine, pork, salt, and pepper; saut� 2 minutes. Stir in alfredo sauce; cook 1 minute or until thoroughly heated. Serving Size:1 1/2 cups Source: "Cooking Light, January/February 1997, p.152" Copyright: "� Cooking Light" ------------------Per serving: 1045 Calories (kcal); 28g Total Fat; (23% calories from fat); 94g Protein; 103g Carbohydrate; 220mg Cholesterol; 629mg Sodium Food Exchanges: 3 Grain(Starch); 12 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 3 1/2 Other Carbohydrates Nutr. Assoc. : 0 4977 0 0 2845 0 0 0 2717 * Exported from MasterCook * Apricot-Glazed Pork Roast Recipe By Serving Size Categories Amount -------1 1/2 1 1 : :6 Preparation Time :0:00 : Jan/ Feb '97

Pork

Measure -----------(2-pound) cup tablespoon teaspoon

Ingredient -- Preparation Method -------------------------------rolled boned pork loin roast (2- to 2 1/4-pounds) apricot preserves dijon mustard 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 * Potato Gratin with Red Pepper Lattice Recipe By Serving Size Categories Amount -------3 1 3 1 1 2 3 1/3 1/2 2 3/4 cups teaspoon large cup 3/4 : :9 Preparation Time :0:00 : July '97

Vegetables

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

Ingredient -- Preparation Method -------------------------------red bell peppers onion -- peeled and cut in half Yukon gold or red potato -- cut into 1/4-inch slices chopped fresh rosemary OR dried rosemary salt garlic cloves -- minced Cooking spray skim milk black pepper eggs -- lightly beaten (3 ounces) grated Asiago or Parmesan cheese

Preheat broiler. Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Place onion halves, cut sides up, on baking sheet. Broil 15 minutes or until peppers are blackened. Place peppers in a zip-top plastic bag; seal. Let stand 15 minutes; peel. Cut onion into slivers, and set aside. Preheat oven to 400�. Cut 4 pepper halves into strips; set aside. Chop remaining pepper halves. Combine chopped peppers, onion, potato, rosemary, salt, and garlic in a bowl; toss well.

Arrange potato mixture in a 13 � 9-inch baking dish coated with cooking spray. Combine milk, black pepper, and eggs; stir well. Pour milk mixture over potato mixture. Sprinkle with cheese. Cover and bake at 400� for 1 hour and 15 minutes. Uncover and arrange pepper strips on top in a lattice pattern. Bake an additional 30 minutes. Serving Size: 1 cup Source: "Cooking Light, July 1997, p.69" Copyright: "� Cooking Light" ------------------Per serving: 217 Calories (kcal); 4g Total Fat; (16% calories from fat); 10g Protein; 36g Carbohydrate; 52mg Cholesterol; 362mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4695 0 4716 0 0 2130706543 0 620 0 0 0 3218 25000 * Exported from MasterCook * Potato Salad with Peas Recipe By Serving Size Categories Amount -------2 1 3 2 2 1/2 1 1/2 1/8 1 : :6 Preparation Time :0:00 : May '97

Salads

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

Ingredient -- Preparation Method -------------------------------red potatoes (about 7 medium) shelled green peas chopped fresh parsley chopped chives chopped fresh basil tarragon vinegar sugar salt cracked pepper garlic clove -- minced

Place potatoes in a large saucepan. Cover with water; bring to a boil. Reduce heat; simmer, partially covered, 25 minutes or until tender. Add green peas; cook 1 minute. Drain; let cool slightly. Cut potatoes into 1/4-inch slices. Combine the potatoes, green peas, parsley, chives, and basil in a large bowl. Combine vinegar and remaining ingredients in a small bowl, and stir with a whisk. Pour over potato mixture, tossing gently to coat. Serving Size: 1 cup Source: "Cooking Light, May 1997, p.150"

Copyright: "� Cooking Light" ------------------Per serving: 152 Calories (kcal); trace Total Fat; (1% calories from fat); 5g Protein; 34g Carbohydrate; 0mg Cholesterol; 189mg Sodium Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4716 3588 0 0 0 0 0 0 0 0 * Exported from MasterCook * Potato-Watercress Soup Recipe By Serving Size Categories Amount -------2 1 3 3 3 2 1/2 1/4 1/2 3/4 3/4 1/4 1/4 : :7 Preparation Time :0:00 : Oct '97

Soups/Stews/Chowders

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

Ingredient -- Preparation Method -------------------------------olive oil finely chopped onion garlic cloves -- minced cubed peeled Yukon gold or baking potato low-salt chicken broth water salt pepper plain fat-free yogurt minced trimmed watercress OR thinly sliced spinach leaves grated Gruy�re (1 ounce) OR grated Swiss cheese (1 ounce)

Heat olive oil in a large saucepan over medium-high heat. Add onion and garlic, and saut� 4 minutes or until onion is tender. Stir in potatoes, broth, water, salt, and pepper, and bring to a boil. Cover, reduce heat, and simmer 30 minutes or until potatoes are tender. Place potato mixture in a blender, and process until smooth. Add yogurt, and process just until blended. Stir in watercress and cheese; stir until cheese melts. Serving Size: 1 cup Source: "Cooking Light, October 1997, p.108" Copyright: "� Cooking Light" -------------------

Per serving: 111 Calories (kcal); 4g Total Fat; (25% calories from fat); 9g Protein; 16g Carbohydrate; 5mg Cholesterol; 203mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : This soup can also be served chilled. Nutr. Assoc. : 0 0 0 4600 0 0 0 0 20159 5474 0 2130706543 697 0 2130706543 * Exported from MasterCook * Potatoes Au Gratin Recipe By Serving Size Categories : :4 Preparation Time :0:00 : April '97 Vegetables

Side Dish

Amount Measure -------- -----------2 1/2 cups 1 tablespoon 1 slice 1 1 1/2 pounds (about 4 cups) 1 tablespoon 2 tablespoons 3 tablespoons 1/2 cup 1/4 1/8 teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------1% low-fat milk black peppercorns onion (1/2-inch-thick) garlic clove -- crushed peeled baking potato -- cut into 1/4-inch-thick slices stick margarine diced shallots all-purpose flour shredded reduced-fat, reduced-sodium Swiss cheese (2 ounces) salt ground black pepper Cooking spray

Combine first 4 ingredients in a small saucepan; bring to a boil. Remove from heat. Cover; let stand 10 minutes. Pour milk mixture through a sieve over a large bowl, reserving liquid; discard solids. Preheat oven to 350�. Place potato in a medium saucepan. Cover with water; bring to a boil. Reduce heat. Simmer 15 minutes or until tender; drain. Place in a large bowl; set aside. Melt margarine in a saucepan over medium heat. Add shallots; saut� 3 minutes or until soft. Stir in flour; gradually add reserved milk. Stir with a whisk until blended. Bring to a boil. Cook 1 minute or until slightly thick; stir constantly. Remove from heat; stir in cheese, salt, and pepper. Pour milk mixture over potato; toss. Spoon potato into an 11 � 7-inch baking dish coated with cooking spray. Bake at 350� for 20 minutes. Broil 5 minutes or until lightly browned. Serving Size: 1 cup Source: "Cooking Light, April 1997, p.158" Copyright: "� Cooking Light"

Yield: "4 cups" T(Cooking Time): "0:25" ------------------Per serving: 288 Calories (kcal); 6g Total Fat; (16% calories from fat); 14g Protein; 47g Carbohydrate; 11mg Cholesterol; 294mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 2261 27187 26411 2135 0 26631 0 26151 0 0 5443 * Exported from MasterCook * Praline Banana-Yam Pudding Recipe By Serving Size Categories Amount -------2 3/4 2 2 1/4 1/4 1/4 1/8 1 2 : :6 Preparation Time :0:00 : Desserts Pudding

March '97

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

Ingredient -- Preparation Method -------------------------------sweet potatoes (about 4 medium) ripe bananas margarine -- melted packed dark brown sugar -- divided ground nutmeg ground cinnamon salt margarine chopped pecans

Preheat oven to 350�. Bake potatoes at 350� for 1 hour or until tender. Let cool; peel and cut into chunks. Place potatoes and bananas in a food processor; process until smooth. Add melted margarine, 2 tablespoons sugar, nutmeg, cinnamon, and salt; pulse until blended. Divide sweet potato mixture evenly among 6 (8-ounce) ramekins. Melt 1 tablespoon margarine in a small saucepan over medium-high heat. Add 2 tablespoons sugar; cook 1 minute. Add pecans; cook 1 minute, stirring constantly. Remove from heat; divide pecan mixture evenly among ramekins. Bake at 350� for 25 minutes or until thoroughly heated. Source: "Cooking Light, March 1997, p.111" Copyright: "� Cooking Light" T(Baking Time): "0:25" -------------------

Per serving: 296 Calories (kcal); 8g Total Fat; (23% calories from fat); 3g Protein; 55g Carbohydrate; 0mg Cholesterol; 135mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates Serving Ideas : Similar to sweet potato casserole, this dessert could also be served with ham or pork roast. Nutr. Assoc. : 5212 26344 0 0 0 0 0 0 20148 * Exported from MasterCook * Proven�ale Hero Recipe By Serving Size Categories Amount -------2 2 2 1 1 2 2 2 2 1/2 : :6 Preparation Time :0:00 : International Sept '97

Sandwiches

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

1 1/2 1 1 1 6 3/4

Ingredient -- Preparation Method -------------------------------water lemon juice balsamic vinegar minced fresh rosemary OR teaspoon dried rosemary teaspoons dried Italian seasoning teaspoons olive oil teaspoon pepper garlic cloves -- minced cups (1-inch) cubed peeled eggplant (about 1 medium) cups (1-inch) cubed yellow squash (about 2 small) cup (1-inch) cubed red bell pepper (about 1 large) cup (1-inch) cubed zucchini (about 1 small) cup (1-inch) cubed tomato (about 1 large) (16-ounce) loaf French bread -- cut in half lengthwise (1-ounce) slices part-skim Mozzarella cheese

Preheat oven to 425�. Combine first 8 ingredients in a large bowl; stir with a whisk. Add eggplant, yellow squash, bell pepper, and zucchini; toss gently. Place vegetable mixture in a jelly-roll pan. Bake at 425� for 20 minutes or until vegetables are tender, stirring occasionally. Combine roasted vegetables and cubed tomato, and toss gently. Arrange vegetable mixture on bottom half of loaf, and top with cheese slices and top half of loaf. Place loaf on a jelly-roll pan, and bake at 425� for 5 minutes or until cheese melts. Cut loaf crosswise into 6 pieces. Cuisine: "Italian"

Source: "Cooking Light, September 1997, p.128" Copyright: "� Cooking Light" Yield: "6 Sandwiches" ------------------Per serving: 334 Calories (kcal); 9g Total Fat; (24% calories from fat); 16g Protein; 48g Carbohydrate; 15mg Cholesterol; 616mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 3399 0 2130706543 0 0 0 620 3234 5654 4695 5663 5296 0 921 * Exported from MasterCook * Proven�ale Pizza Recipe By Serving Size Categories Amount -------1 1/2 2 1 1/3 1/4 4 1 2 1 8 1/4 1/2 1/4 1/4 : :4 Preparation Time :0:00 : International Oct '97

Main Dish

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

Ingredient -- Preparation Method -------------------------------dry yeast warm water (105� to 115�) olive oil -- divided all-purpose flour salt Cooking spray finely chopped onion sliced bottled roasted red bell peppers minced fresh thyme OR dried thyme garlic cloves -- minced dry white wine cornmeal pitted oil-cured olives -- halved (1 ounce) grated fresh Parmesan cheese

Dissolve yeast in warm water in a small bowl; let stand 5 minutes. Stir in 1 teaspoon oil. Place flour and salt in a food processor; pulse 2 times or until blended. With processor on, slowly add yeast mixture through food chute; process until mixture forms a ball. Turn the dough out onto a lightly floured surface, and knead lightly 4 to 5 times. 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, for 40 minutes or until doubled in bulk. Preheat oven to 450�. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat until hot.

Add onion, and saut� 15 minutes or until golden brown. Add bell peppers, thyme, and garlic; reduce heat to medium-low and cook 5 minutes, stirring frequently. Stir in wine; simmer 5 minutes or until wine evaporates. Punch dough down; roll dough into a 101/2-inch circle on a lightly floured surface. Place dough on a large baking sheet sprinkled with cornmeal. Top with onion mixture and olives. Sprinkle with cheese. Bake at 450� for 20 minutes or until crust is golden brown. Serving Size: 1 wedge Cuisine: "Italian" Source: "Cooking Light, October 1997, p.174" Copyright: "� Cooking Light" Yield: "4 pizza slices" ------------------Per serving: 289 Calories (kcal); 5g Total Fat; (17% calories from fat); 9g Protein; 49g Carbohydrate; 4mg Cholesterol; 312mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 5472 0 0 0 0 0 4752 3413 0 2130706543 0 0 0 3584 20086 * Exported from MasterCook * Proven�ale Potato Gratin Recipe By Serving Size Categories Amount -------1 1/4 slices 3 1 divided 3 1/4 1/4 2 1/2 1/2 2 1/2 : :4 Preparation Time :0:00 : International Vegetables

Oct '97

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

Ingredient -- Preparation Method -------------------------------yellow Finnish or red potatoes -- cut into 1/8-inch thick Cooking spray plum tomatoes -- cut into 1/8- inch thick slices thinly sliced red onion -- separated into rings and chopped fresh basil -- divided salt pepper thinly sliced ripe olives low-salt chicken broth OR water olive oil (2 ounces) grated Asiago cheese

cup tablespoons teaspoon teaspoon tablespoons cup cup teaspoons cup

Preheat oven to 400�. Arrange one-third of potato slices in the bottom of an 8inch baking dish or a 2-quart casserole coated with cooking spray. Top the potatoes with 1/3 cup tomato slices, 1/3 cup onion slices, 1 tablespoon basil, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Repeat the layers except for salt and pepper, and sprinkle sliced ripe olives over the top layer. Combine broth and oil, and drizzle over the potatoes. Cover with foil and bake at 400� for 40 minutes. Uncover, and bake 25 minutes or until potatoes are tender. Sprinkle potatoes with Asiago cheese, and bake for 3 minutes or until cheese melts. Serving Size: 1 cup Cuisine: "Italian" Source: "Cooking Light, October 1997, p.109" Copyright: "� Cooking Light" ------------------Per serving: 213 Calories (kcal); 7g Total Fat; (29% calories from fat); 9g Protein; 31g Carbohydrate; 13mg Cholesterol; 361mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : This recipe can also be prepared in 4 individual gratin dishes. The baking times will be the same. Nutr. Assoc. : 4716 0 0 20230 0 0 0 4971 0 0 2130706543 0 25000 * Exported from MasterCook * Proven�ale Potato Ragout with Green Olives Recipe By Serving Size Categories Amount -------1 1/2 1 1/2 3 1/2 4 1 1/2 1/4 1/4 6 3 3 1/2 : :6 Preparation Time :0:00 : International Soups/Stews/Chowders

Sept '97

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

cup

Ingredient -- Preparation Method -------------------------------olive oil thinly sliced onion coarsely chopped seeded tomato cubed peeled baking potato (about 2 pounds) water salt pepper thyme sprigs garlic cloves -- crushed bay leaves sliced green olives

Heat olive oil in a large nonstick skillet over medium-high heat. Add onion, and saut� 10 minutes or until soft, stirring frequently.

Add tomato; cook 10 minutes or until the liquid almost evaporates, stirring frequently. Add potato and next 6 ingredients (potato through bay leaves); bring to boil. Cover, reduce heat, and simmer 40 minutes or until potato is tender, stirring occasionally. Stir in olives; cook an additional 5 minutes. Discard thyme and bay leaves. Serving Size: about 3/4 cup Cuisine: "Italian" Source: "Cooking Light, September 1997, p.78" Copyright: "� Cooking Light" ------------------Per serving: 158 Calories (kcal); 5g Total Fat; (27% calories from fat); 4g Protein; 27g Carbohydrate; 0mg Cholesterol; 206mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : A ragout (ra-GOO) is a well-seasoned stew-like dish; this one, unlike most, is meatless. When cooked, the potatoes should be so soft that they fall apart; this helps thicken the dish. Nutr. Assoc. : 0 0 20183 2135 0 0 0 3413 620 2160 3584 * Exported from MasterCook * Prune Breakfast Butter Recipe By Serving Size Categories Amount -------1 3/4 2 1/2 1/3 1 1/2 : : 28 Preparation Time :0:00 : Oct '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------boiling water regular-size Earl Grey tea bags pitted prunes sugar grated lemon rind vanilla extract

Combine boiling water and tea bags in a medium bowl; cover and steep 5 minutes. Discard tea bags. Combine tea and prunes in a large heavy saucepan. Bring to a boil; cover, reduce heat, and simmer 5 minutes or until tender. Place prune mixture in a blender; process until smooth. Combine prune mixture, sugar, and lemon rind in pan; bring to a boil. Reduce heat; simmer, uncovered, 20 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: 29 Calories (kcal); trace Total Fat; (1% calories from fat); trace Protein; 8g Carbohydrate; 0mg Cholesterol; 1mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 5263 4634 0 0 0 * Exported from MasterCook * Pub Salad Recipe By Serving Size Categories Amount -------4 1/2 1/2 1 1/4 1/4 1/2 : :4 Preparation Time :0:00 : March '97

Salads

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

Ingredient -- Preparation Method -------------------------------torn Boston lettuce (about 2 small head) pickled sliced beets thinly sliced peeled cucumber hard-cooked large egg -- sliced diced celery diced onion Creamy Tarragon Dressing (recipe follows) (2 ounces) shredded reduced-fat sharp Cheddar cheese CREAMY TARRAGON DRESSING fat-free mayonnaise plain fat-free yogurt white wine vinegar Dijon mustard dried tarragon

1

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

cup cup tablespoon teaspoon teaspoon

Arrange 1 cup lettuce on each of 4 salad plates; top with beets, cucumber, egg, celery, and onion. Drizzle 2 tablespoons dressing over each; sprinkle with 2 tablespoons cheese. ____________________ To Make Creamy Tarragon Dressing: Combine all ingredients; stir well, and set aside.

Yield: 1/2 cup Serving Size: 2 tablespoons Source: "Cooking Light, March 1997, p.150" Copyright: "� Cooking Light" ------------------Per serving: 101 Calories (kcal); 3g Total Fat; (22% calories from fat); 7g Protein; 13g Carbohydrate; 56mg Cholesterol; 402mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4924 4459 20177 3236 0 0 2130706543 26148 0 0 20159 0 0 0 * Exported from MasterCook * Pumpkin Gnocchi Gratin Recipe By Serving Size Categories Amount -------1 2 2 1 1/8 1 3/4 1 1/2 1/4 14 1/3 1/4 1/4 : :6 Preparation Time :0:00 : International Vegetables

Oct '97

Measure Ingredient -- Preparation Method ------------ -------------------------------tablespoon stick margarine tablespoons all-purpose flour tablespoons dry white wine (10 1/2-ounce) can low-salt chicken broth teaspoon salt cups all-purpose flour cup fresh or canned pumpkin pur�e teaspoon salt teaspoon ground nutmeg cups water Cooking spray cup grated Parmesan cheese teaspoon paprika teaspoon cracked pepper

Melt margarine in a medium nonstick saucepan over medium heat. Stir in 2 tablespoons flour; cook 30 seconds. Add wine and broth; bring to a boil. Reduce heat, and simmer 3 minutes or until thick. Stir in 1/8 teaspoon salt. Remove from heat; set aside, and keep warm. Combine 1 3/4 cups flour, pumpkin pur�e, 1/2 teaspoon salt, and nutmeg in a large bowl. Stir well to form a smooth dough (dough will be slightly sticky). Turn dough out onto a lightly floured surface. Shape dough into a 12 � 3-inch-long roll. Cut roll lengthwise into 6 (1/2-inch-thick) strips, and cut each strip into 12 (1-inch) pieces. Press each piece of dough with a lightly floured fork. Place gnocchi on a lightly floured baking sheet; set aside.

Bring water to boil in a large Dutch oven. Add half of gnocchi; cook 3 minutes or until done. Remove gnocchi with a slotted spoon; place in a colander. Repeat with remaining gnocchi. Preheat oven to 450�. Place gnocchi in a 13 � 9-inch baking dish coated with cooking spray; spoon sauce evenly over gnocchi. Sprinkle with cheese, paprika, and pepper. Bake at 450� for 15 minutes or until thoroughly heated. Serve warm. Serving Size: 1/2 cup Cuisine: "Italian" Source: "Cooking Light, October 1997, p.134" Copyright: "� Cooking Light" Yield: "3 cups" ------------------Per serving: 204 Calories (kcal); 4g Total Fat; (18% calories from fat); 9g Protein; 34g Carbohydrate; 3mg Cholesterol; 355mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Gnocchi (NYOH-kee) is the Italian word for "dumplings." This pumpkin gnocchi and sauce can be prepared up to 3 hours in advance. Slightly reheat the gratin sauce before assembling the dish. Nutr. Assoc. : 0 0 0 0 0 0 4652 0 0 0 0 0 0 0 * Exported from MasterCook * Pumpkin Risotto with Prosciutto Recipe By Serving Size Categories Amount -------2 3 2 1 1 2 2 1 cup) 1/4 1/4 1/4 : :6 Preparation Time :0:00 : Oct '97

Pork

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

Ingredient -- Preparation Method -------------------------------cubed peeled fresh pumpkin (about 1 pound) low-salt chicken broth Cooking spray finely chopped onion garlic clove -- minced uncooked Arborio rice or other short-grain rice dry white wine grated Romano or Parmesan cheese minced fresh parsley salt white pepper thinly sliced prosciutto or lean ham -- chopped (about 1/4

Steam pumpkin, covered, 15 minutes or until tender; set aside. Bring broth to a simmer in a saucepan (do not boil). Keep warm over low heat. Coat a large saucepan with cooking spray; place over medium heat until hot. Add onion and garlic; saut� 5 minutes. Add rice; saut� 1 minute. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly. Add warm broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 18 minutes total). Stir in pumpkin; cook 2 minutes or until thoroughly heated. Remove from heat; stir in cheese and remaining ingredients. Serve immediately. Serving Size: 2/3 cup Source: "Cooking Light, October 1997, p.134" Copyright: "� Cooking Light" Yield: "4 cups" ------------------Per serving: 183 Calories (kcal); 2g Total Fat; (10% calories from fat); 11g Protein; 33g Carbohydrate; 6mg Cholesterol; 273mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4644 0 0 0 0 2081 0 20087 0 0 0 4633 * Exported from MasterCook * Pumpkin-Spice Bundt Cake Recipe By Serving Size Categories Amount -------3 1/4 1 2 1/2 1 1 1/4 1 1/2 1/2 1 1/2 1/2 3 2 : : 16 Preparation Time :0:00 : Desserts

Oct '97

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

Ingredient -- Preparation Method -------------------------------all-purpose flour baking powder ground cinnamon baking soda ground nutmeg salt fresh or canned pumpkin pur�e applesauce granulated sugar stick margarine -- softened egg whites vanilla extract Cooking spray

3 1 1 3

tablespoons tablespoon teaspoon tablespoons

dark or light brown sugar dark rum skim milk powdered sugar

Preheat oven to 350�. Combine first 6 ingredients; set flour mixture aside. Combine pumpkin and applesauce; set aside. Beat granulated sugar and margarine in a large bowl at medium speed of a mixer until well-blended (about 5 minutes). Add egg whites and vanilla, beating well. Add flour mixture to sugar mixture alternately with pumpkin mixture, beginning and ending with flour mixture. Pour batter into a 12- cup Bundt pan coated with cooking spray. Bake at 350� for 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes; remove from pan. Combine brown sugar, rum, and milk in a small saucepan, and cook over low heat until brown sugar dissolves. Remove sugar mixture from heat, and add powdered sugar, stirring with a whisk. Spoon glaze over warm cake. Serving Size: 1 slice Source: "Cooking Light, October 1997, p.130" Copyright: "� Cooking Light" ------------------Per serving: 250 Calories (kcal); 6g Total Fat; (21% calories from fat); 4g Protein; 45g Carbohydrate; trace Cholesterol; 283mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 1 1/2 Other Carbohydrates NOTES : The rum glaze will seep into the cake if it's spooned over it while the cake is still warm. Nutr. Assoc. : 0 0 0 0 0 0 4652 0 0 0 0 0 0 210 0 0 0 * Exported from MasterCook * Pur�ed Tomato-and-Almond "Salad" Recipe By Serving Size Categories Amount -------1/4 1/2 1/2 1 1/2 1/2 1/8 1 1 : : 10 Preparation Time :0:00 : August �97

Salads

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

Ingredient -- Preparation Method -------------------------------slivered almonds -- toasted vegetable oil finely chopped onion garlic clove -- crushed teaspoon ground cinnamon teaspoon ground ginger teaspoon saffron threads -- crushed (28-ounce) can plum tomatoes -- undrained tablespoon finely chopped fresh parsley

Place almonds in a food processor; process until ground. Set aside. Heat oil in a medium nonstick skillet over medium heat. Add onion and garlic; saut� 6 minutes or until golden. Add cinnamon, ginger, and saffron, and stir until well-blended. Place tomatoes in a food processor; process until smooth. Add tomatoes to skillet; cook, uncovered, until reduced to 21/2 cups. Add ground almonds; stir until wellblended. Spread tomato mixture in a thin layer over a serving plate; sprinkle with parsley. Serving Size: 1/4 cup Source: "Cooking Light, August 1997, p.109" Copyright: "� Cooking Light" Yield: "2 1/2 " ------------------Per serving: 43 Calories (kcal); 2g Total Fat; (43% calories from fat); 2g Protein; 5g Carbohydrate; 0mg Cholesterol; 118mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Serving Ideas : This salad is like a tomato salsa. Serve it with pita bread chips. Nutr. Assoc. : 0 0 0 0 0 0 0 2470 0 * Exported from MasterCook * Quick Nachos Recipe By Serving Size Categories Amount -------4 1 1 2 1/4 1/4 : :4 Preparation Time :0:00 : March '97

Snacks

Measure Ingredient -- Preparation Method ------------ -------------------------------ounces baked tortilla chips (about 5 cups) (16-ounce) can fat-free refried beans cup warm Chile Con Queso Dip cups thinly sliced iceberg lettuce cup sliced green onions cup fat-free sour cream

Place chips on a large serving platter. Heat refried beans according to label directions, and spread warm beans over chips. Pour Chile Con Queso Dip over beans, and top with lettuce, green onions, and sour cream.

Source: "Cooking Light, March 1997, p.159" Copyright: "� Cooking Light" ------------------Per serving: 291 Calories (kcal); 4g Total Fat; (12% calories from fat); 16g Protein; 48g Carbohydrate; 10mg Cholesterol; 1155mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : For this simple nacho recipe we used canned beans, which increased the sodium significantly. If this is a problem for you, use your own refried beans recipe and leave out the salt. Nutr. Assoc. : 1620 0 0 4924 0 0 * Exported from MasterCook * Chile Con Queso Dip Recipe By Serving Size Categories Amount -------1 1 1 1/2 2 1 1 6 : : 14 Preparation Time :0:00 : Appetizers

March '97

Measure Ingredient -- Preparation Method ------------ -------------------------------(14 1/2-ounce) can diced tomatoes -- undrained (10-ounce) can diced tomatoes and green chiles -- undrained teaspoon olive oil cup chopped onion garlic cloves -- minced (8-ounce) package fat-free cream cheese -- softened teaspoon chili powder 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 * Quick Pasties with Sweet-and-Hot Ketchup Recipe By Serving Size Categories Amount -------1 1 1 2 2 1 1/2 1/4 1/4 1/4 2 2 1 : :8 : Beef Preparation Time :0:00 July '97

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

Ingredient -- Preparation Method -------------------------------cubed peeled baking potato Cooking spray cup chopped onion pound ground round teaspoons chili powder teaspoons dried oregano teaspoon sugar teaspoon salt teaspoon ground cinnamon teaspoon ground nutmeg teaspoon ground ginger tablespoons minced fresh parsley OR teaspoons dried parsley flakes (10-ounce) can refrigerated pizza crust dough Sweet-and-Hot Ketchup cup tablespoons teaspoon SWEET-AND-HOT KETCHUP ketchup honey hot sauce

1/2 2 1/4

Place potato in a saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 15 minutes or until tender; drain. Cool and set aside. Preheat oven to 350�. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add onion; saut� 4 minutes. Add meat; cook until browned, stirring to crumble. Combine chili powder and next 6 ingredients (chili powder through ginger); stir into meat mixture. Remove from heat, and add potatoes and parsley, stirring just until combined. Unroll pizza crust dough onto a baking sheet coated with cooking spray; pat dough

into a 14 � 10-inch rectangle. Spread meat mixture lengthwise over half of dough, leaving a 1-inch border. Fold the remaining dough over meat mixture; tightly seal edges. Bake loaf at 350� for 25 minutes or until golden. Let loaf stand 5 minutes. Cut loaf into 8 pieces, and serve with Sweet-and-Hot Ketchup. Serving Size: 1 piece pasty and 1 tablespoon ketchup _____________________ To Make Sweet-and-Hot Ketchup: Combine ketchup, honey, and hot sauce, and stir well. Yield: 1/2 cup Serving Size: 1 tablespoon Source: "Cooking Light, July 1997, p.92" Copyright: "� Cooking Light" ------------------Per serving: 286 Calories (kcal); 11g Total Fat; (35% calories from fat); 15g Protein; 32g Carbohydrate; 39mg Cholesterol; 598mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates NOTES : Recipe can easily be doubled; store in an airtight container in refrigerator. Serve as a condiment with roast beef, meat loaf, or hamburgers. Pasties (PASS-tees) are hot ketchup. We've made refrigerator section of Nutr. Assoc. : 4600 0 0 individual meat-and-vegetable pies with a homemade sweetone large loaf to save time and used dough found in the the grocery store to cut down on fat. 0 0 0 0 0 0 0 0 0 0 2130706543 0 774 0 0 0 0

* Exported from MasterCook * Quick-and-Easy Pear Coffeecake Recipe By Serving Size Categories Amount -------1 1/4 1/3 1/2 2 1 2 2 1 1/2 : : 16 Preparation Time :0:00 : Breads

Jan/ Feb '97

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

Ingredient -- Preparation Method -------------------------------firmly packed brown sugar vegetable oil almond extract egg whites egg all-purpose flour baking powder ground cinnamon ground nutmeg

1/4 1/4 1 1/4 1/4

teaspoon teaspoon cups cup

salt ground cloves diced pear dried currants Cooking spray

Preheat oven to 350�. Combine first 5 ingredients in a bowl; beat at low speed of a mixer until wellblended. Combine flour and next 5 ingredients (flour through cloves); stir well. Gradually add flour mixture to brown sugar mixture; beat just until blended. Stir in pear and currants. Pour batter into a 9-inch square baking pan coated with cooking spray. Bake at 350� for 40 minutes or until a wooden pick inserted in center comes out clean. Let cool in pan 10 minutes on a wire rack. Source: "Cooking Light, January/February 1997, p.142" Copyright: "� Cooking Light" T(Baking Time): "0:40" ------------------Per serving: 183 Calories (kcal); 5g Total Fat; (24% calories from fat); 3g Protein; 33g Carbohydrate; 12mg Cholesterol; 112mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates Serving Ideas : Served with a dollop of light whipped topping, this cake is as good for dessert as it is for breakfast. Nutr. Assoc. : 0 1563 0 0 0 0 0 0 0 0 0 4410 0 0 * Exported from MasterCook * Quick-and-Easy Pizza Crust Recipe By Serving Size Categories : :2 Preparation Time :0:00 : Breads Miscellaneous

June '97 Pizza

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

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

Ingredient -- Preparation Method -------------------------------bread flour salt sugar quick-rise yeast warm water (120� to 130� ) olive oil Cooking spray 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 * Ranch Slaw Recipe By Serving Size Categories : : 12 Preparation Time :0:00 : Jan/ Feb '97

Salads

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

Measure Ingredient -- Preparation Method ------------ -------------------------------cup sliced green onions (10-ounce) bags angel hair slaw cup fat-free ranch dressing (11-ounce) cans mandarin oranges in light syrup -- well-drained ripe peeled avocado -- pitted and coarsely chopped

Combine green onions and slaw in a large bowl. Add dressing; toss to coat. Add remaining ingredients; toss gently. Serve immediately. Serving Size: 3/4 cup Source: "Cooking Light, January/February 1997, p.95" Copyright: "� Cooking Light" ------------------Per serving: 107 Calories (kcal); 4g Total Fat; (30% calories from fat); 1g Protein; 18g Carbohydrate; 4mg Cholesterol; 150mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates NOTES : Unless you plan to serve all of the salad at one time, it's best to make half the recipe because it will water out if stored in the refrigerator for any length of time. Nutr. Assoc. : 0 2778 25026 0 2108 * Exported from MasterCook * Raspberry-Almond Coffeecake Recipe By Serving Size Categories Amount -------1 3 1 1/3 1/2 1/4 1/8 1/2 2 1 1 1 1 1/4 : :8 Preparation Time :0:00 : April '97 Cakes

Breakfast

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

Ingredient -- Preparation Method -------------------------------fresh raspberries brown sugar all-purpose flour sugar baking powder baking soda salt plain low-fat yogurt stick margarine -- melted vanilla extract egg Cooking spray sliced almonds sifted powdered sugar skim milk

1/4

teaspoon

vanilla extract

Preheat oven to 350�. Combine raspberries and brown sugar in a bowl. Set aside. Combine flour and next 4 ingredients (flour through salt) in a large bowl. Combine yogurt, margarine, 1 teaspoon vanilla, and egg in a small bowl; stir well. Add to flour mixture, stirring just until moist. Spoon two-thirds of batter into an 8inch round cake pan coated with cooking spray; spread evenly. Top with raspberry mixture. Spoon remaining batter over raspberry mixture; top with almonds. Bake at 350� for 40 minutes or until a wooden pick inserted in center comes out clean. Let cool 10 minutes on a wire rack. Combine powdered sugar, milk, and 1/4 teaspoon vanilla; stir well. Drizzle over cake. Serve warm or at room temperature. Source: "Cooking Light, April 1997, p.114" Copyright: "� Cooking Light" T(Baking Time): "0:40" ------------------Per serving: 174 Calories (kcal); 4g Total Fat; (22% calories from fat); 4g Protein; 30g Carbohydrate; 24mg Cholesterol; 156mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates NOTES : This recipe from our May 1994 issue bursts with the sweet, tangy bite of fresh raspberries, though most any in-season berry will work. With yogurt replacing the traditional sour cream, you'd never guess it is light. Not too gooey and not too sweet, this is what a classic coffeecake should be. Nutr. Assoc. : 3398 0 0 0 0 0 0 0 0 0 0 5443 0 0 0 0 * Exported from MasterCook * Ratatouille and Goat Cheese Wrapped in Phyllo Recipe By Serving Size Categories Amount -------1 2 2 1 1/2 1 1 2 2/3 1 1/2 1 : : 10 Preparation Time :0:00 : Appetizers

April '97

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

Ingredient -- Preparation Method -------------------------------olive oil -- divided finely diced peeled eggplant finely diced zucchini finely diced yellow squash finely chopped red bell pepper finely chopped onion garlic cloves -- minced diced seeded peeled tomato minced fresh basil minced fresh thyme

1/4 1/4 1/4 1 20 5

teaspoon salt teaspoon dry mustard teaspoon pepper (4-ounce) package crumbled goat cheese sheets frozen phyllo dough -- thawed Olive oil-flavored cooking spray cups gourmet salad greens

Heat 1/4 teaspoon oil in a large nonstick skillet. Add eggplant; saut� 2 minutes. Remove eggplant from pan; set aside. Heat 1/2 teaspoon oil in pan; add zucchini, yellow squash, and bell pepper, saut� 2 minutes. Remove zucchini mixture from pan, and set aside. Heat 1/4 teaspoon oil in pan. Add chopped onion and garlic, and saut� 2 minutes. Stir in tomato; cook 3 minutes. Return eggplant and zucchini mixture to pan, and cook 5 minutes. Remove pan from heat. Stir in basil and the next 5 ingredients (basil through goat cheese). Preheat oven to 450�. Place 1 phyllo sheet on a large cutting board or work surface (cover remaining dough to keep from drying); lightly coat with cooking spray. Place another phyllo sheet on top of first sheet; lightly coat with cooking spray. Repeat with 2 more sheets. Cut stack into 4 (4 1/2 � 14-inch) strips crosswise. Spoon about 1/4 cup vegetable mixture onto short end of each stack. Fold the left bottom corner over mixture, forming a triangle; keep folding back and forth into a triangle to end of strip. Repeat with remaining phyllo and vegetable mixture. Place triangles, seam sides down, on a baking sheet; lightly coat with cooking spray. Bake at 450� for 6 minutes or until golden. Serve warm with gourmet greens. Serving Size: 2 triangles and 1/2 cup gourmet greens Source: "Cooking Light, April 1997, p.136" Copyright: "� Cooking Light" Yield: "20 turnovers" ------------------Per serving: 200 Calories (kcal); 7g Total Fat; (31% calories from fat); 8g Protein; 27g Carbohydrate; 12mg Cholesterol; 287mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 2663 20189 5654 20166 0 0 20200 0 0 0 0 0 0 0 2857 3600 * Exported from MasterCook * Ratatouille Bake Recipe By Serving Size Categories : :9 Preparation Time :0:00 : August �97

Vegetarian

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

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoons olive oil cups diced peeled eggplant cups sliced zucchini cups diced onion cup diced red bell pepper cup sliced celery tablespoon paprika teaspoons dried oregano teaspoons dried basil teaspoon crushed red pepper cups uncooked long-grain rice (14.5-ounce) can no-salt-added whole tomatoes -- undrained and chopped (14.5-ounce) can vegetable broth cups crumbled Feta cheese (6 ounces) (15 1/2-ounce) can chickpeas (garbanzo beans) -- drained

Preheat oven to 375�. Heat oil in Dutch oven over medium-high heat. Add eggplant and next 8 ingredients (eggplant through red pepper); saut� 1 minute. Add rice; saut� 3 minutes. Stir in tomatoes and broth; bring to boil. Add cheese and chickpeas; stir well. Spoon rice mixture into a 13 � 9-inch baking dish. Cover and bake at 375� for 40 minutes or until rice is tender. Serving Size: 1 cup Source: "Cooking Light, August 1997, p.126" Copyright: "� Cooking Light" ------------------Per serving: 312 Calories (kcal); 8g Total Fat; (23% calories from fat); 11g Protein; 50g Carbohydrate; 23mg Cholesterol; 742mg 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 Nutr. Assoc. : 0 2663 0 0 0 0 0 0 0 0 3977 0 0 3272 2603 * Exported from MasterCook * Red Pepper-Cheese Bread Recipe By Serving Size Categories Amount -------1 2 : : 16 Preparation Time :0:00 : Breads

Nov/ Dec '97

Measure -----------package teaspoons

Ingredient -- Preparation Method -------------------------------dry yeast sugar

1 3 2 1

1/2 1/4 3/4

cup cups teaspoons tablespoon teaspoon teaspoon cup

warm water (105� to 115�) bread flour -- divided Dijon mustard vegetable oil salt ground red pepper (1/4 to 1/2 teaspoon) (3 ounces) shredded extra-sharp Cheddar cheese Cooking spray

Dissolve yeast and sugar in warm water in a large bowl, and let stand 5 minutes. Add 1 cup flour, mustard, oil, salt, and pepper, and stir until smooth. Add 1 3/4 cups flour and cheese, and stir to form a soft dough. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85�), free from drafts, 1 hour or until doubled in bulk. Punch dough down; turn out onto a lightly floured surface. Roll dough into a 14�7-inch rectangle. Roll up rectangle tightly starting with a short edge, pressing firmly to eliminate air pockets; pinch seam and ends to seal. Place roll, seam side down, in a 9�5-inch loaf pan coated with cooking spray. Cover and let rise 1 hour or until doubled in bulk. Preheat oven to 375�. Uncover dough; bake at 375� for 35 minutes or until loaf sounds hollow when tapped. Remove from pan immediately; cool on a wire rack. Serving Size: 1 slice ____________________ Bread Machine Variation: 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.242" Copyright: "� Cooking Light" ------------------Per serving: 125 Calories (kcal); 3g Total Fat; (22% calories from fat); 5g Protein; 19g Carbohydrate; 6mg Cholesterol; 109mg 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 5472 0 0 0 0 3624 26017 0 * Exported from MasterCook * Red Wine-and-Rosemary Marinara Recipe By :

Serving Size Categories Amount -------1 1 4 3/4 2 2 1 1/2 1/4 1 1 5

:5 Preparation Time :0:00 : July '97

Pasta

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

Ingredient -- Preparation Method -------------------------------olive oil chopped onion garlic cloves -- minced cup dry red wine tablespoons honey teaspoons dried basil teaspoon dried rosemary -- crushed teaspoon salt teaspoon crushed red pepper (28-ounce) can crushed tomatoes (6-ounce) can no-salt-added tomato paste cups hot cooked linguine (about 10 ounces uncooked pasta)

Heat oil in a large saucepan over medium heat. Add onion and garlic; saut� 3 minutes. Add wine and the next 7 ingredients (wine through tomato paste). Bring to a simmer; cook 20 minutes or until thick. Serve over linguine. Serving Size: 1 cup sauce and 1 cup pasta Source: "Cooking Light, July 1997, p.122" Copyright: "� Cooking Light" ------------------Per serving: 369 Calories (kcal); 4g Total Fat; (10% calories from fat); 11g Protein; 69g Carbohydrate; 0mg Cholesterol; 479mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 4 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 620 0 0 0 0 0 0 0 26425 2845 0 * Exported from MasterCook * Rhu's Marinara Sauce Recipe By Serving Size Categories Amount -------1 1 1 1/4 : :6 Preparation Time :0:00 : Jan/ Feb '97

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------olive oil diced onion sliced mushrooms diced green bell pepper

6 3/4 3/4 1/4

1 1 1

2 1 1

1/2 1/2 1/4

garlic cloves -- crushed dry red wine water chopped fresh parsley sugar dried oregano dried basil dried rosemary -- crushed pepper salt bay leaves (28-ounce) can whole tomatoes -- undrained and chopped (6-ounce) can tomato paste cup cup cup tablespoon teaspoon teaspoon teaspoon teaspoon teaspoon

Heat olive oil in a Dutch oven over medium-high heat. Add onion, mushrooms, bell pepper, and garlic; saut� 5 minutes or until tender. Add remaining ingredients, and bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Serving Size: 1 cup Source: "Cooking Light, January/February 1997, p.107" Copyright: "� Cooking Light" Yield: "6 cups" ------------------Per serving: 120 Calories (kcal); 3g Total Fat; (22% calories from fat); 3g Protein; 19g Carbohydrate; 0mg Cholesterol; 532mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 3 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : The sauce gets better after the flavors blend in the refrigerator a few days. The sauce and the meatballs should be frozen separately. Nutr. Assoc. : 0 0 4977 0 620 0 0 0 0 0 0 0 0 0 2160 2470 0 * Exported from M