* Exported from MasterCook * A "Grape" Chicken-Salad Sandwich Recipe By Serving Size Categories Amount -------2/3 1/2 2 1/4 1/8 1/8 1/8 1/8 2 1/2 1 1/2 16 : : 8 Preparation Time :0:00 : July

/Aug '98 Sandwiches

Poultry

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

Ingredient -- Preparation Method -------------------------------chopped celery light mayonnaise lemon juice salt onion powder garlic powder dried thyme black pepper cubed cooked chicken breast (about 1 1/2 pounds) cups seedless green grapes -- halved (1-ounce) slices white bread

Combine first 8 ingredients in a large bowl; stir in chicken and grape halves. Spread 1/2 cup chicken salad over 8 bread slices; top with remaining bread slices. Source: "Cooking Light, July/August 98, p.138" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 318 Calories (kcal); 10g Total Fat; (27% calories from fat); 23g Protein; 34g Carbohydrate; 56mg Cholesterol; 498mg Sodium Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : "When summertime rolls around, my friends always ask me to make my chicken salad. I take it to luncheons or picnics or just serve it at home for lunch. Both my 3-year-old and 5-year-old love it." �Lee Franze, Duncanville, Texas Nutr. Assoc. : 0 0 0 0 0 0 0 0 2806 3582 1625 * Exported from MasterCook * Almond-Apricot Kuchen Recipe By Serving Size Categories Amount -------: : 12 Preparation Time :0:00 : Breakfast/Brunch June '98

Desserts

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

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

1

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

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

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

coarsely chopped dried apricots boiling water low-fat buttermilk packed brown sugar egg substitute vegetable oil vanilla extract almond extract all-purpose flour sliced almonds -- ground baking powder baking soda salt Cooking spray sliced almonds granulated sugar

Combine apricots and boiling water in a bowl; cover and let stand 30 minutes. Drain well. Preheat oven to 375�. Combine the rehydrated apricots, buttermilk, and next 5 ingredients (buttermilk through almond extract). Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (flour through salt) in a bowl. Add apricot mixture, stirring just until moist. Pour batter into a 10-inch springform pan coated with cooking spray. Sprinkle with 2 tablespoons sliced almonds and granulated sugar. Bake kuchen at 375� for 30 minutes or until a wooden pick inserted in center comes out clean. Cool on a wire rack. Source: "Cooking Light, June 1998, p.92" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 232 Calories (kcal); 7g Total Fat; (28% calories from fat); 5g Protein; 37g Carbohydrate; 1mg Cholesterol; 215mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 Other Carbohydrates NOTES : Chop or snip dried apricots using kitchen sheers coated with cooking spray. Nutr. Assoc. : 26024 0 25045 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Almond-Crusted Pork Tenderloin with Dried Cranberry-Apple Conserve Recipe By Serving Size Categories : : 8 Preparation Time :0:00 : Jan/Feb '98 Pork

Main Dish

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

Measure -----------(1-pound) cups tablespoons tablespoon teaspoon teaspoon large

Ingredient -- Preparation Method -------------------------------pork tenderloins fresh breadcrumbs sliced almonds -- finely chopped dried rosemary coarsely ground pepper salt egg whites -- lightly beaten Cooking spray Dried Cranberry-Apple Conserve Rosemary sprig (optional)

Preheat oven to 425�. Trim fat from pork. Combine breadcrumbs and next 4 ingredients (breadcrumbs through salt) in a shallow dish. Dip pork in egg whites; dredge in breadcrumb mixture. Place pork on a broiler pan coated with cooking spray. Bake pork at 425� for 30 minutes or until meat thermometer registers 160�. Cover with foil, and let stand 10 minutes. Cut into 1/4-inch-thick slices. Serve with Dried Cranberry-Apple Conserve. Garnish with a rosemary sprig, if desired. Serving Size: 3 ounces pork and 1/4 cup conserve Source: "Cooking Light, January/February 1998, p.98" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 361 Calories (kcal); 6g Total Fat; (15% calories from fat); 27g Protein; 49g Carbohydrate; 75mg Cholesterol; 275mg Sodium Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 2 Fruit; 1/2 Fat; 1 Other Carbohydrates NOTES : The Dutch settlers of the Hudson River Valley relied on dried fruits and vegetables to get them through harsh winters. Today, thanks largely to New York City chef Rozanne Gold, the area is recognized as having its own cuisine. Nutr. Assoc. : 27121 0 0 0 0 0 0 0 0 4784 * Exported from MasterCook * Dried Cranberry-Apple Conserve Recipe By Serving Size Categories Amount -------2 1 1/2 1/3 1/4 : : 10 Preparation Time :0:00 : Jan/Feb '98

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------sweetened dried cranberries (such as Craisins) boiling water diced dried apple raisins

1 3 1/3 1/8

1/4

tablespoon cup tablespoons teaspoon Dash Dash Dash cup

minced crystallized ginger white wine vinegar sugar ground red pepper ground allspice ground cinnamon ground ginger red plum or raspberry jam

Combine first 5 ingredients; cover fruit mixture, and let stand 30 minutes. Combine vinegar and next 5 ingredients (vinegar through ground ginger) in a small saucepan; bring to a boil, stirring frequently. Add fruit mixture. Bring to a boil; reduce heat, and simmer 5 minutes. Stir in jam. Remove from heat; cool to room temperature. Serving Size: 1/4 cup Source: "Cooking Light, January/February 1998, p.98" Copyright: "� Cooking Light" Yield: "2 1/2 Cups" - - - - - - - - - - - - - - - - - - Per serving: 135 Calories (kcal); trace Total Fat; (0% calories from fat); trace Protein; 34g Carbohydrate; 1mg Cholesterol; 8mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 1103 0 514 4680 3003 5458 0 0 0 0 0 4684 * Exported from MasterCook * Apple-Oatmeal Crumb Cake Recipe By Serving Size Categories Amount -------1 1/3 1/3 1/3 1/8 1/8 1/4 1/2 1/4 1/3 1 : : 8 Preparation Time :0:00 : Cake May '98

Desserts

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

Ingredient -- Preparation Method -------------------------------all-purpose flour regular oats granulated sugar packed dark brown sugar salt ground nutmeg chilled stick margarine or butter -- cut into small pieces baking powder baking soda apple juice vanilla extract

1 1 1/2

large cups

egg coarsely chopped peeled McIntosh apple (about 2 apples) Cooking spray

Preheat oven to 350�. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine the flour and next 5 ingredients (flour through nutmeg) in a bowl, and cut in the margarine with a pastry blender or 2 knives until the mixture resembles coarse meal. Reserve 1/2 cup flour mixture for topping; set aside. Combine the remaining flour mixture, baking powder, and baking soda, and add the apple juice, vanilla extract, and egg. Beat the mixture at medium speed of a mixer until blended, and fold in the chopped apple. Spoon the batter into an 8-inch round cake pan coated with cooking spray, and sprinkle the reserved 1/2 cup flour mixture over the batter. Bake at 350� for 30 minutes or until cake springs back when touched lightly in center. Cool the cake on a wire rack. Serving Size: 1 wedge Source: "Cooking Light, May 1998, p.114" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 227 Calories (kcal); 7g Total Fat; (27% calories from fat); 4g Protein; 38g Carbohydrate; 23mg Cholesterol; 181mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 Other Carbohydrates NOTES : Any firm cooking apple can be substituted for the McIntosh apple in this recipe. Nutr. Assoc. : 0 0 0 0 0 0 4098 0 0 0 0 0 30 0 * Exported from MasterCook * Apple-Raisin Streusel Kuchen Recipe By Serving Size Categories Amount -------5 2 1 1/2 : : 10 Preparation Time :0:00 : Breakfast/Brunch June '98

Desserts

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

Ingredient -- Preparation Method -------------------------------chopped peeled Golden Delicious or Rome apple (about 4 large) Cooking spray granulated sugar -- divided all-purpose flour

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

cup teaspoons teaspoon teaspoon teaspoon teaspoon cup cup tablespoons teaspoons cup cup tablespoons teaspoon teaspoon tablespoons teaspoons

granulated sugar baking powder baking soda salt ground cinnamon ground nutmeg low-fat buttermilk egg substitute vegetable oil grated lemon rind raisins packed brown sugar all-purpose flour ground cinnamon ground nutmeg chilled stick margarine light-colored corn syrup

Preheat oven to 475�. Arrange apples in a single layer on a jelly-roll pan coated with cooking spray, and sprinkle with 1 tablespoon granulated sugar. Bake at 475� for 8 minutes, stirring well. Sprinkle with 1 tablespoon granulated sugar; bake an additional 7 minutes or until apples are slightly soft. Cool. Reduce the oven temperature to 375�. Lightly spoon 11/2 cups flour into dry measuring cups; level with a knife. Combine with next 6 ingredients (flour through 1/8 teaspoon nutmeg). Combine buttermilk, egg substitute, oil, and rind, stirring well with a whisk. Add to flour mixture, stirring just until moist. Gently fold in apples and raisins. Spoon mixture into a 10-inch springform pan coated with cooking spray; place pan on a baking sheet. Combine brown sugar, 3 tablespoons flour, 1/2 teaspoon cinnamon, and 1/4 teaspoon nutmeg; cut in margarine and corn syrup with a pastry blender or 2 knives until the mixture resembles coarse meal. Sprinkle evenly over batter in pan. Bake at 375� for 50 minutes or until a wooden pick inserted in center comes out clean. Cool on a wire rack. Source: "Cooking Light, June 1998, p.92" Copyright: "� Cooking Light" T(Baking Time): "0:50" - - - - - - - - - - - - - - - - - - Per serving: 277 Calories (kcal); 7g Total Fat; (23% calories from fat); 4g Protein; 50g Carbohydrate; 1mg Cholesterol; 219mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 3531 0 0 0 0 0 0 0 0 0 25045 0 0 0 4680 0 0 0 0 0 3927 * Exported from MasterCook *

Apricot Sticky Muffins Recipe By Serving Size Categories Amount -------1 1/2 1 3/4 1/3 1/3 2 1/4 1/8 1/4 1 3 1 2 : : 12 Preparation Time :0:00 : Breakfast/Brunch Muffins

May '98

Measure Ingredient -- Preparation Method ------------ -------------------------------cup apple juice cup finely chopped dried apricots cups all-purpose flour cup uncooked farina (such as Cream of Wheat) cup sugar teaspoons baking powder teaspoon salt teaspoon ground nutmeg cup stick margarine or butter -- melted teaspoon vanilla extract large egg whites -- lightly beaten (8-ounce) carton plain fat-free yogurt Cooking spray tablespoons sugar

Preheat oven to 400�. Combine apple juice and apricots in a microwave-safe bowl. Cover with heavy-duty plastic wrap, and vent. Microwave at HIGH 3 minutes or until apricot mixture boils. Let stand, covered; cool completely. Drain apricots in a colander over a bowl, reserving apple juice. Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour and the next 5 ingredients (flour through nutmeg) in a medium bowl, and make a well in center of mixture. Combine 3 tablespoons reserved apple juice, margarine, vanilla, egg whites, and yogurt; stir well with a whisk. Add to flour mixture, stirring just until moist. Stir in reserved apricots. Spoon batter into 12 muffin cups coated with cooking spray. Bake at 400� for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack. Dip muffin tops in remaining apple juice; sprinkle each with 1/2 teaspoon sugar. Serving Size: 1 muffin Description: "When your energy level is fading fast, these muffins are your ticket for a boost. Dried apricots and farina cereal increase the recipe's iron content." Source: "Cooking Light, May 1998, p.160" Copyright: "� Cooking Light" Yield: "1 Dozen" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - -

Per serving: 187 Calories (kcal); 4g Total Fat; (19% calories from fat); 5g Protein; 33g Carbohydrate; trace Cholesterol; 200mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 26024 0 554 0 0 0 0 4098 0 3231 25024 0 0 * Exported from MasterCook * Apricot-Nut Turkey-Salad Sandwiches Recipe By Serving Size Categories Amount -------1 1/2 1/4 1/4 2 2 2 2 2 4 8 : : 4 Preparation Time :0:00 : June '98 Sandwiches

Poultry

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

1/8 1/8

Ingredient -- Preparation Method -------------------------------shredded cooked turkey or chicken breast (about 6 ounces) cup thinly sliced celery cup light mayonnaise tablespoons chopped unsalted cashews tablespoons chopped dried apricots tablespoons chopped green onions tablespoons raisins tablespoons plain low-fat yogurt teaspoon salt teaspoon black pepper leaf lettuce leaves (1-ounce) slices pumpernickel bread

Combine first 10 ingredients in a bowl. Place a lettuce leaf on each of 4 bread slices. Spread 1/2 cup turkey salad over lettuce; top with remaining bread slices. Source: "Cooking Light, June 1998, p.138" Copyright: "� Cooking Light" Yield: "4 Sandwiches" - - - - - - - - - - - - - - - - - - Per serving: 319 Calories (kcal); 9g Total Fat; (24% calories from fat); 23g Protein; 38g Carbohydrate; 50mg Cholesterol; 575mg Sodium Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4732 20195 3932 3190 0 0 4680 0 0 0 4780 20163 * Exported from MasterCook *

Apricot-Orange Crumb Cake Recipe By Serving Size Categories Amount -------1 1/4 1/2 1/8 1/4 3 1/2 1/4 1/3 3 1 1 1 1/4 1/4 : : 8 Preparation Time :0:00 : Cake May '98

Desserts

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

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar salt chilled stick margarine or butter -- cut into small pieces tub-style light cream cheese baking powder baking soda 1% low-fat milk part-skim Ricotta cheese vanilla extract grated orange rind egg chopped dried apricots Cooking spray apricot preserves

Preheat oven to 350�. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, sugar, and salt in a mixing bowl, and cut in the margarine and cream cheese with a pastry blender or 2 knives until mixture resembles coarse meal. Reserve 1/2 cup flour mixture for topping; set aside. Combine the remaining flour mixture, baking powder, and baking soda, and add the milk, Ricotta cheese, vanilla extract, orange rind, and egg. Beat the mixture at medium speed of a mixer until blended (batter will be lumpy), and fold in the chopped apricots. Spoon the batter into an 8-inch round cake pan coated with cooking spray. Dot the batter with apricot preserves, and swirl the preserves into the batter using a knife. Sprinkle the reserved 1/2 cup flour mixture over the batter. Bake 350� for 30 minutes or until cake springs back when touched lightly in center. Cool the cake on a wire rack. Serving Size: 1 wedge Source: "Cooking Light, May 1998, p.113" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 239 Calories (kcal); 8g Total Fat; (29% calories from fat); 5g Protein; 38g Carbohydrate; 29mg Cholesterol; 224mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates

Nutr. Assoc. : 0 0 0 4098 3928 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Artichokes Stuffed with Smashed Potatoes and Browned Garlic Recipe By Serving Size Categories Amount -------4 1 1/2 2 6 1/4 3/4 1/2 1/2 1/2 : : 4 Preparation Time :0:00 : April '98 Vegetables

Side Dishes

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

1

Ingredient -- Preparation Method -------------------------------large artichokes baking potatoes -- cut into 1/2-inch cubes olive oil garlic cloves -- minced dry sherry (3 ounces) shredded part-skim mozzarella cheese chopped fresh basil salt pepper shredded fresh parmesan cheese Cooking Spray Fresh Parsley Sprigs (optional)

Working with 1 artichoke at a time, cut off stem to the base. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom; trim about 2 inches from the top of artichoke. Steam artichokes, covered, 20 minutes; cool to room temperature. Gently spread leaves; remove fuzzy thistle from bottom with a spoon. Preheat oven to 375�. Place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat. Simmer 12 minutes or until tender; drain. Beat at medium speed of a mixer or with a potato masher until coarsely mashed. Heat oil in a nonstick skillet over medium-high heat. Add garlic; saut� 2 minutes or until golden. Remove from heat; add sherry, scraping skillet to loosen browned bits. Add sherry mixture, mozzarella, basil, salt, and pepper to potatoes. Stuff about 1 cup potato mixture into each artichoke. Sprinkle with parmesan. Place stuffed artichokes in an 8-inch square baking dish coated with cooking spray. Bake at 375� for 20 minutes or until artichokes are tender. Garnish with parsley, if desired. Source: "Cooking Light, April 1998, p.134" Copyright: "� Cooking Light" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - -

Per serving: 361 Calories (kcal); 11g Total Fat; (27% calories from fat); 16g Protein; 50g Carbohydrate; 12mg Cholesterol; 565mg Sodium Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3847 2135 0 620 0 921 0 0 0 4925 0 0 0 0 * Exported from MasterCook * Artichokes with Pesto-Cannellini Spread Recipe By Serving Size Categories Amount -------3 2 1 1/4 2 2 2 1 1 : : 3 Preparation Time :0:00 : April '98

Vegetables

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

Ingredient -- Preparation Method -------------------------------artichokes tablespoons lemon juice (16-ounce) can cannellini or other white beans -- drained cup chopped fresh parsley tablespoons italian-seasoned breadcrumbs tablespoons finely grated Parmesan cheese (1/2 ounce) tablespoons water tablespoon commercial pesto sauce tablespoon balsamic vinegar

Cut off stems of artichokes; remove bottom leaves. Trim about 1/2 inch from top of each artichoke. Place artichokes, stem ends down, in a large Dutch oven filled two-thirds with water. Add juice to water; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until a leaf near the center of artichoke pulls out easily. Place artichokes, stem sides up, on a rack to drain. Remove bottom leaves and tough outer leaves from artichokes; remove fuzzy thistle from bottoms with a spoon. Mash beans in a medium bowl; stir in parsley and remaining ingredients. Spoon bean spread into centers of artichokes. Serving Size: 1/3 cup spread and 1 artichoke Source: "Cooking Light, April 1998, p.96" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 301 Calories (kcal); 4g Total Fat; (11% calories from fat); 18g Protein; 52g Carbohydrate; 4mg Cholesterol; 360mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 46 0 5512 0 4866 3562 0 4449 0 * Exported from MasterCook * Asian Pork-and-Broccoli Stir-Fry Recipe By Serving Size Categories Amount -------1/3 2 1 2 1 4 1 2 2 1 : : 4 Preparation Time :0:15 : Main Dish Pork

May '98

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

Ingredient -- Preparation Method -------------------------------mango chutney low-sodium soy sauce dry sherry dark sesame oil -- divided pork tenderloin -- cut into 1-inch strips broccoli florets water fresh bean sprouts garlic cloves -- minced (8-ounce) can sliced water chestnuts -- drained

Combine first 3 ingredients; set aside. Heat 1 teaspoon oil in a nonstick skillet over medium-high heat. Add pork; stirfry 3 minutes. Remove the pork from pan with a slotted spoon. Add 1 teaspoon oil, broccoli, and water to skillet; stir-fry 5 minutes. Add chutney mixture, bean sprouts, garlic, and water chestnuts; stir-fry 2 minutes. Return pork to skillet; stir-fry 30 seconds. Serving Size: 1 1/2 cups Source: "Cooking Light, May 1998, p.134" Copyright: "� Cooking Light" T(Cooking Time): "0:12" - - - - - - - - - - - - - - - - - - Per serving: 271 Calories (kcal); 6g Total Fat; (23% calories from fat); 29g Protein; 19g Carbohydrate; 74mg Cholesterol; 725mg Sodium Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26535 0 0 0 0 2358 0 96 620 1586 * Exported from MasterCook * Asian Primavera with Udon Noodles Recipe By :

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

: 4 Preparation Time :0:00 : International Pasta

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------hot water dried porcini mushrooms (3 cups) uncooked udon noodles (thick round fresh Japanese wheat noodles) or spaghetti low-sodium soy sauce black pepper dark sesame oil cubed extra-firm tofu (about 4 ounces) chopped peeled fresh lemon grass minced peeled fresh ginger garlic cloves -- minced julienne-cut zucchini (1-inch) sliced button mushrooms sliced shiitake mushroom caps thinly sliced bok choy leaves minced fresh cilantro

Combine hot water and dried mushrooms, and let stand 20 minutes. Drain the mushrooms through a sieve over a bowl, and reserve the soaking liquid and mushrooms. Cook noodles in boiling water 3 minutes, omitting salt and fat, and drain. Return noodles to pot. Add reserved soaking liquid, soy sauce, and pepper; bring to a boil, and cook 8 minutes or until the soaking liquid is absorbed. Stir in the reserved porcini mushrooms. Heat sesame oil in a wok or large nonstick skillet. Add tofu, lemon grass, ginger, and garlic, and stir-fry 30 seconds. Add zucchini, button mushrooms, and shiitake mushrooms, and stir-fry 2 minutes. Add bok choy, and stir-fry 3 minutes or until wilted. Divide noodle mixture evenly among 4 shallow bowls, and top with zucchini mixture. Sprinkle with cilantro. Serving Size: 1 1/2 cups noodles, 1 1/2 cups zucchini mixture, and 1 tablespoon cilantro Cuisine: "Asian" Source: "Cooking Light, July/August 98, p.184" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 352 Calories (kcal); 7g Total Fat; (16% calories from fat); 18g Protein; 62g Carbohydrate; 0mg Cholesterol; 467mg Sodium Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 3149 5496 0 0 0 5681 0 26086 0 26099 231 4197 183 0 * Exported from MasterCook * Asian-Style Turkey Burgers Recipe By Serving Size Categories Amount -------1 1/3 3 2 2 1 1 2 1/2 1/4 2 4 : : 4 Preparation Time :0:00 : March '98 Sandwiches

Poultry

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

Ingredient -- Preparation Method -------------------------------ground turkey finely chopped onion finely chopped fresh parsley worcestershire sauce minced green bell pepper low-sodium soy sauce cold water grated peeled fresh ginger salt pepper garlic cloves -- minced Cooking Spray (1 1/2-ounce) hamburger buns

Combine the first 11 ingredients in a large bowl. Divide turkey mixture into 4 equal portions, shaping each into a 3/4-inch-thick patty. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add patties; cook 5 minutes on each side or until done. Serve on buns. Source: "Cooking Light, March 1998, p.102" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 309 Calories (kcal); 12g Total Fat; (34% calories from fat); 24g Protein; 25g Carbohydrate; 90mg Cholesterol; 837mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : This recipe calls for ground turkey, which includes both light and dark meat. You can trim the fat even more by substituting ground turkey breast, though the burgers will not be quite as flavorful. Nutr. Assoc. : 0 0 0 0 20166 0 2777 20083 0 0 620 0 713 * Exported from MasterCook * Aunt Jenny's Slow-Cooker Meatballs Recipe By Serving Size : : 10 Preparation Time :0:00

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

: Beef May '98

Main Dish

Measure Ingredient -- Preparation Method ------------ -------------------------------pounds extra-lean ground beef cup dry breadcrumbs cup egg substitute cup chopped fresh parsley tablespoons minced fresh onion cup ketchup tablespoons brown sugar tablespoon lemon juice (16-ounce) can jellied cranberry sauce (12-ounce) bottle chili sauce Parsley sprigs (optional)

Combine first 5 ingredients in a large bowl; shape mixture into 30 (1 1/2-inch) meatballs. Combine ketchup, sugar, juice, and sauces in an electric slow cooker; gently stir in meatballs. Cover with lid; cook on low-heat setting for 8 to 10 hours. Garnish with parsley, if desired. Serving Size: 3 meatballs and about 2 tablespoons sauce Source: "Cooking Light, May 1998, p.154" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 269 Calories (kcal); 9g Total Fat; (29% calories from fat); 16g Protein; 32g Carbohydrate; 42mg Cholesterol; 264mg Sodium Food Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates Serving Ideas : These meatballs are good served over egg noodles. Nutr. Assoc. : 9018 0 3220 0 0 0 0 0 470 0 20143 * Exported from MasterCook * Avgolemono (Greek Lemon Soup) Recipe By Serving Size Categories Amount -------2 1 3 : : 6 Preparation Time :0:00 : International Soups And Stews

May '98

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

Ingredient -- Preparation Method -------------------------------low-salt chicken broth water fresh lemon juice

2 1 6

1/2 1/8

large cup teaspoon teaspoon

eggs -- lightly beaten hot cooked long-grain rice salt white pepper lemon slices

Heat broth and water in a medium saucepan over medium-high heat. Gradually add hot broth mixture and lemon juice to eggs, stirring constantly with a whisk. Return egg mixture to pan. Cook over medium heat until slightly thick (about 15 minutes), stirring constantly. Remove from heat; stir in rice, salt, and pepper. Ladle soup into each of 6 bowls; serve with lemon slices. Serving Size: 2/3 cups Description: "Whisked eggs give this famous Greek soup a velvety-smooth texture." Cuisine: "Greek" Source: "Cooking Light, May 1998, p.101" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 71 Calories (kcal); 3g Total Fat; (26% calories from fat); 6g Protein; 10g Carbohydrate; 62mg Cholesterol; 213mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 3218 2827 0 0 3903 * Exported from MasterCook * Baked Grouper with Two-Pepper Relish Recipe By Serving Size Categories Amount -------1/3 2 1 2 1 1/2 1/2 1/4 1 1 1 6 1/4 : : 6 Preparation Time :0:00 : Fish And Shellfish May '98

Main Dish

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

(6-ounce) teaspoon

Ingredient -- Preparation Method -------------------------------chopped pitted kalamata olives minced fresh parsley extra-virgin olive oil red wine vinegar minced fresh thyme OR dried thyme salt yellow bell pepper -- roasted, peeled, and chopped red bell pepper -- roasted, peeled, and chopped garlic clove -- minced grouper fillets salt

1/4 1/3

teaspoon cup

black pepper Cooking spray dry white wine Thyme sprigs (optional)

Preheat oven to 375�. Combine first 9 ingredients in a bowl. Sprinkle fish with 1/4 teaspoon salt and black pepper. Place fish in a 13 � 9-inch baking dish coated with cooking spray. Add wine to baking dish. Bake at 375� for 24 minutes or until fish flakes easily when tested with a fork. Serve with pepper relish. Garnish with thyme sprigs, if desired. Serving Size: 5 ounces fish and about 1/4 cup relish Source: "Cooking Light, May 1998, p.81" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 233 Calories (kcal); 8g Total Fat; (31% calories from fat); 33g Protein; 4g Carbohydrate; 63mg Cholesterol; 479mg Sodium Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26531 0 0 0 3413 0 2130706543 0 0 0 0 3634 0 0 0 0 1492 * Exported from MasterCook * Baked Plums Madeira Recipe By Serving Size Categories Amount -------6 3 1 3 2 1/4 3 1 1/2 : : 6 Preparation Time :0:00 : Desserts

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------ripe plums (any variety) -- pitted and quartered Cooking spray sugar grated orange rind Madeira or fresh orange juice fresh orange juice ground cinnamon vanilla low-fat frozen yogurt pine nuts -- toasted

Preheat oven to 450�. Place plum quarters in an 11 � 7-inch baking dish coated with cooking spray. Combine sugar, orange rind, Madeira, orange juice, and cinnamon. Drizzle Orange juice mixture over plums. Bake at 450� for 20 minutes. Serve plums over yogurt;

top with pine nuts. Serving Size: 4 plum quarters, 1/2 cup yogurt, and about 1/2 teaspoon pine nuts Source: "Cooking Light, July/August 98, p.186" Copyright: "� Cooking Light" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 162 Calories (kcal); 3g Total Fat; (16% calories from fat); 4g Protein; 30g Carbohydrate; 6mg Cholesterol; 38mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates NOTES : Marsala, sherry, or port can be substituted for the Madeira. For a nonalcoholic version, you can substitute additional fresh orange juice for the alcohol. Nutr. Assoc. : 4526 0 0 0 4080 0 0 3479 1126 * Exported from MasterCook * Banana-Coconut Crumb Cake Recipe By Serving Size Categories Amount -------1 1/4 1/3 1/3 1/4 1/8 1/4 3/4 1/2 1/2 3 1 1 1/4 : : 8 Preparation Time :0:00 : Cake May '98

Desserts

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

Ingredient -- Preparation Method -------------------------------all-purpose flour granulated sugar packed dark brown sugar ground allspice salt chilled stick margarine or butter -- cut into small pieces baking powder baking soda mashed ripe banana (1 medium banana) 1% low-fat milk egg Cooking spray flaked sweetened coconut water

Preheat oven to 350�. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, sugars, allspice, and salt in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Reserve 1/2 cup flour mixture for topping; set aside. Combine remaining flour mixture, baking powder, and baking soda; add banana, milk,

and egg. Beat at medium speed of a mixer until blended. Spoon batter into an 8inch round cake pan coated with cooking spray. Combine reserved 1/2 cup flour mixture, coconut, and water; stir with a fork. Sprinkle crumb mixture over batter. Bake at 350� for 30 minutes or until cake springs back when touched lightly in center. Cool on a wire rack. Serving Size: 1 wedge Source: "Cooking Light, May 1998, p.110" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 223 Calories (kcal); 7g Total Fat; (28% calories from fat); 3g Protein; 37g Carbohydrate; 24mg Cholesterol; 244mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 4098 0 0 4111 0 0 0 5226 0 * Exported from MasterCook * Banana-Date Cr�me Br�l�e Recipe By Serving Size Categories Amount -------1 1 3/4 1/2 2 2 1 1/4 2 2 1 : : 6 Preparation Time :0:00 : Desserts

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------whole pitted dates (about 8 ounces) evaporated skim milk sliced ripe banana 2% reduced-fat milk sugar vanilla extract ground cinnamon salt eggs egg whites Cooking spray sugar

Preheat oven to 300�. Combine the first 8 ingredients in a blender, and process the mixture until smooth (about 2 minutes). Add the eggs and egg whites to blender, and process just until smooth. Divide the mixture evenly among 6 (6-ounce) ramekins or custard cups coated with cooking spray. Place ramekins in a 13 � 9-inch baking pan; add hot water to pan to a depth of 1 inch. Bake at 300� for 55 minutes or until a knife inserted in center comes out clean. Remove ramekins from pan, and sprinkle each serving with 1/2 teaspoon sugar.

Preheat broiler. Place the ramekins on a jelly-roll pan, and broil the custards for 3 minutes or until the sugar melts. Source: "Cooking Light, July/August 98, p.185" Copyright: "� Cooking Light" T(Baking Time): "0:55" - - - - - - - - - - - - - - - - - - Per serving: 198 Calories (kcal); 2g Total Fat; (9% calories from fat); 8g Protein; 39g Carbohydrate; 65mg Cholesterol; 186mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates NOTES : Southern California dates are grown in and around Indio, located near Palm Springs. Nutr. Assoc. : 20027 0 20225 20001 0 0 0 0 3218 3231 0 0 * Exported from MasterCook * Banana-Walnut Scones Recipe By Serving Size Categories : : 12 Preparation Time :0:00 : Breads Desserts

Breakfast/Brunch July/Aug '98

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

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

Ingredient -- Preparation Method -------------------------------all-purpose flour packed brown sugar baking powder salt baking soda chilled stick margarine or butter low-fat buttermilk vanilla extract egg whites mashed ripe banana (about 2 medium) Cooking spray coarsely chopped walnuts brown sugar

Preheat oven to 400�. Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour and the next 4 ingredients (flour through baking soda) in a bowl, and cut in the margarine with a pastry blender or 2 knives until the mixture resembles coarse meal. Combine buttermilk, vanilla, and egg whites in a bowl, and stir well with a whisk. Add buttermilk mixture and banana to flour mixture, stirring just until moist (dough will be wet and sticky).

Turn dough out onto a lightly floured surface; with floured hands, knead lightly 4 times. Pat the dough into a 9-inch circle on a baking sheet coated with cooking spray. Sprinkle the walnuts and 1 tablespoon brown sugar over dough, pressing gently into dough. Cut dough into 12 wedges, cutting into, but not through, dough. Bake at 400� for 20 minutes or until golden. Source: "Cooking Light, July/August 98, p.156" Copyright: "� Cooking Light" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 221 Calories (kcal); 5g Total Fat; (21% calories from fat); 5g Protein; 39g Carbohydrate; 4mg Cholesterol; 247mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates NOTES : Try these for extra protein, vitamin E, and potassium. Nutr. Assoc. : 0 0 0 0 0 4101 25045 0 3231 4111 0 20187 0 * Exported from MasterCook * Barbecued Flank Steak with Chutney-Bourbon Glaze Recipe By Serving Size Categories Amount -------1 1/3 1/3 3 1 1/2 1 1/2 1/4 2 : : 4 Preparation Time :0:15 : Beef May '98

Main Dish

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

Ingredient -- Preparation Method -------------------------------flank steak peach chutney pineapple juice bourbon or apple juice rice wine vinegar hot pepper sauce salt garlic cloves -- minced

Prepare grill or broiler. Trim fat from steak. Combine steak and remaining ingredients in a large zip-top plastic bag. Seal and marinate in refrigerator 15 minutes. Remove steak from bag, reserving marinade. Place steak on a grill rack or broiler pan. Cook 8 minutes on each side or until desired degree of doneness. Cut steak diagonally across grain into thin slices. Keep warm. Pour reserved marinade into a small saucepan. Bring to a boil; cook 1 minute, stirring occasionally. Serve with steak.

Serving Size: 3 ounces steak and 2 tablespoons glaze Source: "Cooking Light, May 1998, p.134" Copyright: "� Cooking Light" T(Marinating Time): "0:15" - - - - - - - - - - - - - - - - - - Per serving: 294 Calories (kcal); 12g Total Fat; (40% calories from fat); 22g Protein; 17g Carbohydrate; 58mg Cholesterol; 357mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Cabernet Sauvignon Nutr. Assoc. : 3298 382 0 2324 0 0 0 620 * Exported from MasterCook * Barbecued-Chicken Potpie Recipe By Serving Size Categories Amount -------1 2 1/2 1/3 : : 8 Preparation Time :0:00 : Jan/Feb '98 Poultry

Main Dish

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

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

Ingredient -- Preparation Method -------------------------------margarine or butter Cooking spray cups chopped onion cup chopped green bell pepper cup diced, seeded poblano chile OR (4.5-ounce) can chopped green chiles -- drained small garlic clove -- minced teaspoons cumin seeds teaspoon ground coriander cup cider vinegar cups shredded cooked chicken breast (about 1 1/2 pounds) tablespoons brown sugar ounce unsweetened chocolate -- grated (12-ounce) bottle chili sauce (10 1/2-ounce) can low-salt chicken broth (11.5-ounce) can refrigerated corn bread twists

Preheat oven to 375�. Melt margarine in a large nonstick skillet coated with cooking spray over mediumhigh heat. Add onion, peppers, and garlic, and saut� 5 minutes. Stir in cumin and coriander, and cook 2 minutes. Stir in vinegar, scraping skillet to loosen browned bits. Add the chicken and the next 4 ingredients (chicken through broth), and cook

15 minutes or until thick, stirring occasionally. Spoon chicken mixture into 11 � 7-inch baking dish coated with cooking spray. Unroll corn bread dough, separating into strips. Place strips in a lattice fashion over chicken mixture. Bake at 375� for 25 minutes or until golden brown; let stand 15 minutes before serving. Description: "This is the kind of homey, dig-in food that we associate with family dinners. But don't worry: There are no frozen peas in the filling." Source: "Cooking Light, January/February 1998, p.94" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 372 Calories (kcal); 13g Total Fat; (31% calories from fat); 35g Protein; 30g Carbohydrate; 82mg Cholesterol; 396mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 2394 0 0 0 4532 0 2130706543 0 491 0 0 2806 0 0 0 0 26494 * Exported from MasterCook * Basic Sponge Recipe By Serving Size Categories Amount -------1 2 2 1/2 3/4 : : 0 Preparation Time :0:00 : Breads Miscellaneous

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------bread flour sugar dry yeast (1 package) very warm water (120� to 130�)

Lightly spoon flour into a dry measuring cup; level with a knife. Place all the ingredients in a food processor, and process for 1 minute or until well-blended. Spoon mixture into a medium bowl; cover and chill sponge for 2 to 24 hours. Description: "This is the foundation for the Ciabatta and the French Country Bread With Currants and Rosemary (see recipes)." Source: "Cooking Light, January/February 1998, p.126" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - -

Per serving: 556 Calories (kcal); 3g Total Fat; (4% calories from fat); 20g Protein; 112g Carbohydrate; 0mg Cholesterol; 13mg Sodium Food Exchanges: 7 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 3188 5472 * Exported from MasterCook * Beef and Garlic Recipe By Serving Size Categories Amount -------1 1 3 1 3 1 1/8 1/4 1/3 : : 4 Preparation Time :0:00 : Beef May '98

Main Dish

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

Ingredient -- Preparation Method -------------------------------boned sirloin steak -- cut into 1/4-inch strips garlic clove -- minced Cooking spray sliced bok choy thinly sliced green onions diced tomato beef broth low-sodium soy sauce oyster sauce pepper

Combine beef and garlic in a bowl; chill 10 minutes. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add beef mixture, saut� 5 minutes or until beef is done. Remove beef from pan; keep warm. Combine bok choy and green onions in skillet; saut� for 2 minutes. Add remaining ingredients; simmer 3 minutes or until slightly thick. Serving Size: 1 cup Source: "Cooking Light, May 1998, p.154" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 193 Calories (kcal); 7g Total Fat; (30% calories from fat); 27g Protein; 6g Carbohydrate; 67mg Cholesterol; 690mg Sodium Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : "Garlic tastes good. But it also has a lot of health benefits, so I like to use it as much as I can in cooking. You only need a little bit to add flavor to this Asian-style dish." �Dragoljub Cenic, New York City Nutr. Assoc. : 1661 0 0 183 0 0 0 0 0 0

* Exported from MasterCook * Beef Fricass�e with Shallots, Fennel, and Madeira Recipe By Serving Size Categories Amount -------1/4 1/2 1/4 1 1 2 3/4 4 1 1 3 2 1 6 : : 5 Preparation Time :0:00 : Beef Main Dish

Jan/Feb '98

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

1/3 1/2

Ingredient -- Preparation Method -------------------------------all-purpose flour salt black pepper beef tips olive oil coarsely chopped fennel bulb diced shallots garlic cloves -- minced cubed red bell pepper Madeira or dry sherry pieces (2-inch) torn escarole (about 12 large leaves) stone-ground mustard dried thyme cubed peeled baking potato fat-free milk salt

Combine first 3 ingredients in a shallow bowl; dredge beef in flour mixture. Heat the oil in a large Dutch oven over medium heat; add beef, fennel, shallots, and garlic, and saut� 5 minutes or until meat is browned. Stir in bell pepper and Madeira, scraping pan to loosen browned bits. Add escarole, mustard, and thyme; cover, reduce heat, and simmer 1 hour, stirring occasionally. While beef simmers, place potato in a saucepan; cover with water, and bring to a boil. Reduce heat, and simmer 20 minutes. Drain. Return potato to saucepan. Add milk and 1/2 teaspoon salt, and beat at medium speed of a mixer until smooth. Serve beef mixture over mashed potatoes. Serving Size: 1 cup beef mixture and 1 cup potatoes Source: "Cooking Light, January/February 1998, p.114" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 425 Calories (kcal); 8g Total Fat; (18% calories from fat); 27g Protein; 49g Carbohydrate; 53mg Cholesterol; 613mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Zinfandel Serving Ideas : Try serving over mashed potatoes to balance the fricass�e's robust flavors.

Nutr. Assoc. : 0 0 0 2228 986 26098 4902 620 4695 4080 550 26473 0 4600 4938 0 * Exported from MasterCook * Beef Stew with Cuban Coffee Gravy Recipe By Serving Size Categories Amount -------1 1/4 1/4 1 1/2 1 1/2 1/3 2 1 1 1 1 2 1/4 1/2 : : 4 Preparation Time :0:00 : Beef Soups And Stews

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------boned rump roast salt coarsely ground black pepper strong brewed coffee no-salt-added beef broth finely chopped onion dry red wine garlic cloves -- minced diced peeled taro root OR diced peeled potato sliced mushrooms whole pitted dates -- chopped capers hot cooked long-grain rice shredded chayote or yellow squash

Trim fat from beef, and cut into 1-inch cubes. Sprinkle with salt and pepper. Heat a large saucepan over medium-high heat. Add beef, and cook 5 minutes or until browned. Add coffee and next 4 ingredients (coffee through garlic), and bring to a boil. Cover, reduce heat, and simmer 45 minutes. Add taro, mushrooms, dates, and capers; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Serve over rice; top with chayote. Serving Size:1 1/4 cups stew, 1/2 cup rice, and 2 tablespoons chayote Source: "Cooking Light, July/August 98, p.173" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 369 Calories (kcal); 6g Total Fat; (16% calories from fat); 30g Protein; 42g Carbohydrate; 66mg Cholesterol; 251mg Sodium Food Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates Suggested Wine: Cabernet Sauvignon

NOTES : To make strong coffee, you can skip the brewing process by mixing a tablespoon of instant espresso granules with 1 1/2 cups of hot water. Nutr. Assoc. : 4795 0 20007 2349 26512 0 0 620 2130706543 0 421 4977 20027 2478 632 5654 * Exported from MasterCook * Beet-and-Blue Cheese Spread Recipe By Serving Size Categories Amount -------2 2 1/4 1 : : 3 Preparation Time :0:00 : April '98

Spreads

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

Ingredient -- Preparation Method -------------------------------beets (about 1 pound) Granny Smith apples -- each peeled and cut into 8 wedges crumbled blue cheese (1 ounce) prepared horseradish Pita Chips

Preheat oven to 400�. Leave root and 1 inch stem on beets; scrub with a brush. Wrap beets in foil; bake at 400� for 1 hour or until tender. Cool. Peel and trim off beet roots. Place beets, apples, cheese, and horseradish in a food processor, and process until well-blended, scraping sides of processor bowl occasionally. Serve with pita chips. Serving Size: 1/4 cup Source: "Cooking Light, April 1998, p.110" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 107 Calories (kcal); 3g Total Fat; (27% calories from fat); 4g Protein; 17g Carbohydrate; 8mg Cholesterol; 217mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 902231 0 2992 0 0 * Exported from MasterCook * Black Bean Salad Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : June '98 Vegetarian Main Dishes

Salads

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

Measure Ingredient -- Preparation Method ------------ -------------------------------tablespoons minced fresh cilantro tablespoon chopped fresh parsley tablespoon fresh lime juice teaspoon salt teaspoon black pepper (15-ounce) can black beans -- rinsed and drained cup chopped tomato cup diced peeled avocado tablespoons chopped green onions tablespoon chopped seeded jalape�o pepper cups gourmet salad greens

Combine first 5 ingredients in a large bowl; stir well with a whisk. Add beans, tomato, avocado, onions, and jalape�o; toss well. Cover and chill 2 hours. Serve over salad greens. Serving Size: 1/2 cup bean mixture and 1 cup salad greens Source: "Cooking Light, June 1998, p.116" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 122 Calories (kcal); 2g Total Fat; (17% calories from fat); 7g Protein; 18g Carbohydrate; 0mg Cholesterol; 479mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 578 0 2108 0 26060 4165 * Exported from MasterCook * Black Bean-and-Goat Cheese Tortilla Stacks Recipe By Serving Size Categories Amount -------1 4 2 1/4 2 1 1/4 1/4 1 1/4 12 : : 8 Preparation Time :0:00 : Appetizers

May '98

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

Ingredient -- Preparation Method -------------------------------extra-virgin olive oil garlic cloves -- minced (15-ounce) cans black beans -- rinsed and drained cup water tablespoons chopped fresh cilantro tablespoon sun-dried tomato paste teaspoon salt -- divided teaspoon coarsely ground pepper -- divided (14 1/2-ounce) can plum tomatoes -- undrained cup dry red wine (6-inch) corn tortillas

3/4

cup

(3-ounces) crumbled goat cheese Fresh Tomato-and-Corn Salsa

Heat oil in a large nonstick skillet over medium-high heat. Add garlic and black beans, and saut� 2 minutes. Remove from heat; stir in water, cilantro, tomato paste, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Reserve 1 cup bean mixture; set remaining bean mixture aside. Place the tomatoes, wine, 1/8 teaspoon salt, and 1/8 teaspoon pepper in a blender, and process until smooth. Reserve 1 cup tomato mixture. Pour remaining tomato mixture into a bowl; set aside. Place the reserved 1 cup bean mixture and reserved 1 cup tomato mixture in blender, and process until smooth. Set tomato-bean mixture aside. Preheat oven to 350�. Place 2 tortillas, side by side, on a foil-lined baking sheet. Spoon 3 tablespoons tomato-bean mixture over each tortilla; top each with 2 tablespoons remaining bean mixture, 1 tablespoon goat cheese, and 1 tortilla. Repeat procedure 4 times ending with tortillas. Gently press top of each tortilla stack. Bake at 350� for 15 minutes or until thoroughly heated. Cut each stack into 4 wedges. Spoon the remaining tomato mixture over wedges, and top with Fresh Tomatoand-Corn Salsa. Serving Size: 1 wedge, 21/2 tablespoons sauce, and 1/4 cup salsa Source: "Cooking Light, May 1998, p.130" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 272 Calories (kcal); 7g Total Fat; (22% calories from fat); 12g Protein; 42g Carbohydrate; 11mg Cholesterol; 659mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 1275 0 0 0 0 0 2470 0 2883 26128 0 * Exported from MasterCook * Fresh Tomato-and-Corn Salsa Recipe By Serving Size Categories Amount -------1/2 1 1/4 1/2 : : 8 Preparation Time :0:00 : Appetizers May '98

Dips

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

Ingredient -- Preparation Method -------------------------------fresh corn kernels (about 1 ear) chopped tomato chopped fresh cilantro

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

cup cup cup teaspoon teaspoon teaspoon teaspoon

chopped red onion chopped green onions fresh lemon juice hot pepper sauce olive oil salt ground cumin

Steam corn, covered, 2 minutes, and cool. Combine corn and remaining ingredients in a large bowl. Serving Size: 1/4 cup Source: "Cooking Light, May 1998, p.130" Copyright: "� Cooking Light" Yield: "2 Cups" - - - - - - - - - - - - - - - - - - Per serving: 23 Calories (kcal); trace Total Fat; (16% calories from fat); 1g Protein; 5g Carbohydrate; 0mg Cholesterol; 86mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : The salsa can be made a day in advance. Cover and chill. Nutr. Assoc. : 3357 0 0 4712 0 0 0 0 0 0 * Exported from MasterCook * Blackberry Soup with Peaches and Berries Recipe By Serving Size Categories Amount -------3 1/2 1/2 6 1 2 : : 6 Preparation Time :0:00 : Desserts Soups And Stews

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------blackberries -- divided water sugar -- divided kirsch (cherry brandy) sliced peeled peaches

Combine 2 1/2 cups blackberries and water in a medium nonaluminum saucepan. Bring to a simmer; cover and cook 15 minutes or until blackberries are very soft. Press blackberry mixture through a sieve over a small bowl, reserving liquid; discard seeds. Combine blackberry liquid, 3 tablespoons sugar, and kirsch; cover and chill for at least 2 hours. Combine 3 tablespoons sugar and peaches; toss gently to coat. Spoon 1/4 cup blackberry mixture into each of 6 shallow soup bowls. Arrange 1/3 cup peach slices and about 2 1/2 tablespoons blackberries over each serving.

Source: "Cooking Light, July/August 98, p.118" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 123 Calories (kcal); trace Total Fat; (2% calories from fat); 1g Protein; 29g Carbohydrate; 0mg Cholesterol; 1mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 1 Other Carbohydrates NOTES : Pastry chef Lindsey Shere of Chez Panisse created this refreshing simple soup one summer as the result of an overgrown blackberry patch. Nutr. Assoc. : 166 0 0 2551 1068 * Exported from MasterCook * Blackberry-Lemon Pudding Cake Recipe By Serving Size Categories Amount -------1/4 2/3 1/8 1/8 1 1 1/4 2 2 3 1/4 1 1/2 3/4 : : 5 Preparation Time :0:00 : Desserts

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------all-purpose flour granulated sugar salt ground nutmeg low-fat buttermilk grated lemon rind fresh lemon juice stick margarine or butter -- melted egg yolks egg whites (at room temperature) granulated sugar blackberries, blueberries or raspberries Cooking spray powdered sugar

Preheat oven to 350�. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, 2/3 cup granulated sugar, salt, and nutmeg in a large bowl; add buttermilk, rind, juice, margarine, and egg yolks, stirring with a whisk until smooth. Beat egg whites at high speed of a mixer until foamy. Add 1/4 cup granulated sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently stir onefourth of egg white mixture into buttermilk mixture; gently fold in remaining egg white mixture. Fold in blackberries. Pour batter into an 8-inch square baking pan coated with cooking spray. Place in a larger baking pan; add hot water to larger pan to depth of 1 inch. Bake at 350� for 35 minutes or until cake springs back when touched lightly in center. Sprinkle with powdered sugar. Serve warm.

Serving Size: 1 cup Description: "As this dessert bakes, a light, spongy cake forms over a delicate bottom layer of custard. A water bath cooks the pudding cake with gentle, even heat." Source: "Cooking Light, January/February 1998, p.82" Copyright: "� Cooking Light" Yield: "5 cups" - - - - - - - - - - - - - - - - - - Per serving: 286 Calories (kcal); 7g Total Fat; (22% calories from fat); 6g Protein; 51g Carbohydrate; 99mg Cholesterol; 187mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 2 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 25045 0 0 2394 3232 3231 0 166 0 0 * Exported from MasterCook * Blackened Portobello-Mushroom Salad Recipe By Serving Size Categories Amount -------1/4 1/4 1/4 1 2 2 1/4 4 1 2 16 1 1 1/2 1/4 : : 4 Preparation Time :0:00 : May '98 Vegetarian Main Dishes

Salads

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

Ingredient -- Preparation Method -------------------------------red wine vinegar balsamic vinegar tomato juice olive oil Dijon mustard stone-ground mustard coarsely ground pepper portobello mushroom caps (about 5 inches wide) tablespoon Cajun seasoning for steak (such as Chef Paul Prudhomme's Steak Magic) teaspoons olive oil Cooking spray cups gourmet salad greens large tomato -- cut into 8 wedges cup thinly sliced red onion -- separated into rings (15-ounce) can cannellini or other white beans -- rinsed and drained cup (1 ounce) crumbled blue cheese

Combine first 7 ingredients in a large zip-top plastic bag. Add mushrooms to bag; seal. Marinate 10 minutes, turning occasionally. Remove mushrooms from bag, reserving marinade.

Sprinkle mushrooms with Cajun seasoning. Heat 2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add mushrooms; cook 2 minutes on each side or until very brown. Cool; cut mushrooms diagonally into thin slices. Arrange 4 cups salad greens on each of 4 plates. Top each with mushroom slices, 2 tomato wedges, and onion rings. Sprinkle each with 1/4 cup beans and 1 tablespoon blue cheese. Drizzle the reserved marinade evenly over salads. Description: ""In this salad, based on a blackened-steak salad, I've used portobellos in place of the New York strip steak. To keep the protein up, I added white beans."" Source: "Cooking Light, May 1998, p.140" Copyright: "� Cooking Light" T(Marinating Time): "0:10" - - - - - - - - - - - - - - - - - - Per serving: 303 Calories (kcal); 10g Total Fat; (26% calories from fat); 17g Protein; 42g Carbohydrate; 6mg Cholesterol; 472mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 26473 0 4197 2419 0 0 4165 0 20230 27197 2992 * Exported from MasterCook * Blueberry Crumb Cake Recipe By Serving Size Categories Amount -------2/3 1/4 : : 8 Preparation Time :0:00 : Desserts

Jan/Feb '98

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

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

Ingredient -- Preparation Method -------------------------------Cooking spray sugar stick margarine or butter -- softened vanilla extract egg all-purpose flour baking powder baking soda salt low-fat buttermilk blueberries sugar all-purpose flour stick margarine or butter -- melted ground cinnamon

Preheat oven to 350�. Coat a 9-inch round cake pan with cooking spray; line bottom with wax paper. Coat wax paper with cooking spray. Beat 2/3 cup sugar and 1/4 cup (about 5 minutes). Add vanilla into dry measuring cups; level powder, baking soda, and salt. with buttermilk, beginning and margarine at medium speed of a mixer until blended and egg; beat well. Lightly spoon 1 1/3 cups flour with a knife. Combine 1 1/3 cups flour, baking Add flour mixture to creamed mixture alternately ending with flour mixture. Stir in blueberries.

Pour into prepared pan. Combine 3 tablespoons sugar and remaining ingredients in a bowl; stir until mixture resembles coarse meal. Sprinkle sugar mixture over batter. Bake at 350� for 40 minutes or until a wooden pick inserted in center comes out clean. Cool on a wire rack. Serving Size: 1 wedge Source: "Cooking Light, January/February 1998, p.84" Copyright: "� Cooking Light" Yield: "8 wedges" T(Baking Time): "0:40" - - - - - - - - - - - - - - - - - - Per serving: 263 Calories (kcal); 8g Total Fat; (27% calories from fat); 4g Protein; 44g Carbohydrate; 44mg Cholesterol; 239mg 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 2394 0 0 0 0 0 0 25045 175 0 0 2394 0 * Exported from MasterCook * Blueberry Pancakes Recipe By Serving Size Categories Amount -------1 2 1 1/4 1/4 1/4 1/2 1 2 : : 4 Preparation Time :0:00 : Breakfast/Brunch

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar baking powder baking soda salt grated orange rind orange juice fat-free milk

2 1 1

tablespoons large cup

vegetable oil egg -- lightly beaten blueberries

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, sugar, baking powder, baking soda, and salt in a bowl. Combine orange rind, juice, milk, oil, and egg in a bowl; add to flour mixture, stirring until smooth. Spoon 1/4 cup batter onto a hot nonstick griddle or nonstick skillet; top with a heaping tablespoon blueberries. Turn pancake when top is covered with bubbles and edges look cooked. Repeat procedure with the remaining batter and blueberries. Serving Size: 2 pancakes Source: "Cooking Light, July/August 98, p.177" Copyright: "� Cooking Light" Yield: "8 " - - - - - - - - - - - - - - - - - - Per serving: 266 Calories (kcal); 8g Total Fat; (28% calories from fat); 6g Protein; 43g Carbohydrate; 47mg Cholesterol; 386mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 900 0 0 175 * Exported from MasterCook * Blueberry Pound Cake Recipe By Serving Size Categories Amount -------2 1/2 1/2 3 1 3 2 1 1/2 1/2 1 2 1/2 4 : : 16 Preparation Time :0:00 : Cake July/Aug '98

Desserts

Measure Ingredient -- Preparation Method ------------ -------------------------------cups granulated sugar cup light butter (8-ounce) package 1/3 less-fat cream cheese -- softened large eggs large egg white cups all-purpose flour -- divided cups fresh or frozen blueberries teaspoon baking powder teaspoon baking soda teaspoon salt (8-ounce) carton lemon low-fat yogurt teaspoons vanilla extract Cooking spray cup powdered sugar teaspoons lemon juice

Preheat oven to 350�. Beat first 3 ingredients at medium speed of a mixer until well-blended (about 5 minutes). Add eggs and egg white, 1 at a time, beating well after each addition. Lightly spoon flour into dry measuring cups; level with a knife. Combine 2 tablespoons flour and blueberries in a small bowl, and toss well. Combine remaining flour, baking powder, baking soda, and salt. Add flour mixture to sugar mixture alternately with yogurt, beginning and ending with flour mixture. Fold in blueberry mixture and vanilla; pour cake batter into a 10-inch tube pan coated with cooking spray. Bake at 350� for 1 hour and 10 minutes or until a wooden pick inserted in center comes out clean. Cool cake in pan 10 minutes; remove from pan. Combine powdered sugar and lemon juice in a small bowl; drizzle over warm cake. Cut with a serrated knife. Serving Size: 1 slice Source: "Cooking Light, July/August 98, p.135" Copyright: "� Cooking Light" T(Baking Time): "1:10" - - - - - - - - - - - - - - - - - - Per serving: 275 Calories (kcal); 5g Total Fat; (17% calories from fat); 5g Protein; 52g Carbohydrate; 40mg Cholesterol; 280mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 Other Carbohydrates Nutr. Assoc. : 0 3931 4049 3218 0 0 175 0 0 0 4051 0 0 0 0 * Exported from MasterCook * Blueberry-Beaujolais Ice Recipe By Serving Size Categories Amount -------2 1 2 1/2 : : 8 Preparation Time :0:00 : Desserts

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------Beaujolais or other fruity red wine sugar blueberries

Combine the wine and sugar in a medium saucepan. Bring to a boil; cook until sugar dissolves, stirring occasionally. Add blueberries; return to a boil. Cook 1 minute. Remove from heat, and cool. Spoon blueberry mixture into a blender; process until smooth. Cover and chill. 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

at least 1 hour. Serving size: 1/2 cup Source: "Cooking Light, July/August 98, p.174" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 165 Calories (kcal); trace Total Fat; (1% calories from fat); trace Protein; 32g Carbohydrate; 0mg Cholesterol; 41mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 1244 0 175 * Exported from MasterCook * Braised Greens with Chipotle-Chile Vinaigrette Recipe By Serving Size Categories Amount -------2 1/4 2 2 1 1/2 1 3 3 6 : : 8 Preparation Time :0:00 : Jan/Feb '98

Vegetables

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

Ingredient -- Preparation Method -------------------------------low-salt chicken broth -- divided sherry vinegar fresh lime juice vegetable oil dried oregano canned chipotle chile in adobo sauce mustard greens turnip greens garlic cloves -- minced

Combine 1/4 cup broth, vinegar, and next 4 ingredients (vinegar through chile) in a blender; process until smooth. Remove stems from greens. Wash and pat dry; coarsely chop to measure 20 cups. Bring 1 cup broth to a boil in a stockpot over medium-high heat. Add garlic; cook 2 minutes, stirring frequently. Add 1 cup broth and greens; cover and cook 20 minutes or until wilted. Drain well. Serve with vinaigrette. Serving Size: 1 cup greens and 1 tablespoon vinaigrette Source: "Cooking Light, January/February 1998, p.161" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - -

Per serving: 125 Calories (kcal); 3g Total Fat; (15% calories from fat); 11g Protein; 20g Carbohydrate; trace Cholesterol; 268mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4017 0 822 0 0 1094 0 0 0 * Exported from MasterCook * Breakfast at Tiffany's Cinnamon Twists Recipe By Serving Size Categories Amount -------2 1/2 1/4 3 1/2 1/4 1/4 1/4 1 1/2 1/3 2 2 1/2 1/4 : : 12 Preparation Time :0:00 : Breads March '98

Breakfast/Brunch

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

Ingredient -- Preparation Method -------------------------------dry yeast (1 package) warm water (105� to 115�) all-purpose flour -- divided warm 2% reduced-fat milk (105� to 115�) granulated sugar stick margarine or butter -- melted and divided salt egg -- lightly beaten golden raisins Cooking spray granulated sugar ground cinnamon sifted powdered sugar 2% reduced-fat milk (2 to 3 teaspoons) vanilla extract

Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Lightly spoon flour into dry measuring cups; level with a knife. Add 2 cups flour, 1/2 cup milk, 1/4 cup granulated sugar, 2 tablespoons margarine, salt, and egg to bowl, and beat at medium speed of a mixer until smooth. Stir in 3/4 cup flour and raisins to form a soft dough. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 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. Roll dough into a 12-inch square on a lightly floured surface. Brush dough with 2 tablespoons margarine. Combine 1/3 cup granulated sugar and cinnamon, and sprinkle over dough. Cut dough in half crosswise. Cut each rectangle lengthwise into 12 strips. Place 2 strips together, and twist. Pinch ends to seal. Place twist on a large baking sheet coated with cooking spray. Gently press ends to baking sheet. Repeat procedure with the remaining dough. Cover and let rise for 30 minutes or until doubled in bulk. Preheat oven to 350�. Uncover dough. Bake at 350� for 15 minutes or until browned. Remove from pan, and cool on wire racks. Combine powdered sugar, 2 1/2 teaspoons milk, and vanilla in a

bowl; stir well. Drizzle over twists. Description: "Here's our take on the pastry that Holly Golightly (a.k.a. Audrey Hepburn) might have been munching on in the opening scene of BREAKFAST AT TIFFANY'S. It takes place at dawn in front of the famous New York jewelry store's windows." Source: "Cooking Light, March 1998, p.174" Copyright: "� Cooking Light" Yield: "1 Dozen" - - - - - - - - - - - - - - - - - - Per serving: 234 Calories (kcal); 5g Total Fat; (18% calories from fat); 4g Protein; 44g Carbohydrate; 27mg Cholesterol; 95mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1 Other Carbohydrates NOTES : March is Oscar month, and we proudly present some dishes that have appeared in some of our favorite films. We've lightened them for today's audiences. And in some cases, we've reformatted and even colorized them. Here's our take on the pastry that Holly Golightly (a.k.a. Audrey Hepburn) might have been munching on in the opening scene of BREAKFAST AT TIFFANY'S. It takes place at dawn in front of the famous New York jewelry store's windows. Nutr. Assoc. : 0 0 0 20001 0 2394 0 0 0 0 0 0 0 20001 0 * Exported from MasterCook * Broccoli with Garlic Recipe By Serving Size Categories Amount -------5 1 2 14 1 1 : : 4 Preparation Time :0:00 : May '98 Vegetables

Side Dishes

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

Ingredient -- Preparation Method -------------------------------broccoli florets (about 1 pound) vegetable oil minced seeded jalape�o pepper garlic cloves -- minced (about 3 tablespoons) fresh lemon juice rice vinegar

Steam broccoli, covered, 4 minutes. Heat oil in a large nonstick skillet over medium-high heat. Add the jalape�o and garlic, and saut� 2 minutes. Remove from heat. Add the broccoli, lemon juice, and vinegar, and toss well. Serving Size: 1 cup Source: "Cooking Light, May 1998, p.97" Copyright:

"� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 54 Calories (kcal); 1g Total Fat; (20% calories from fat); 3g Protein; 9g Carbohydrate; 0mg Cholesterol; 27mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : "Broccoli was introduced to China from the West. It is considered to be a very special vegetable, usually served at a big banquet or to special guests at home. Broccoli doesn't need to cook very long-overcooking will destroy the beautiful green color and the wonderful fresh taste." Nutr. Assoc. : 2358 0 20102 620 0 0 * Exported from MasterCook * Caesar Chicken-Salad Sandwiches Recipe By Serving Size Categories Amount -------2 1 2 3 2 1 : : 2 Preparation Time :0:00 : March '98 Sandwiches

Poultry

Measure -----------(4-ounce) tablespoon teaspoons

1/2 1/2 1/8

4 2 4

Ingredient -- Preparation Method -------------------------------skinned, boned chicken breast halves fresh lemon juice -- divided low-sodium soy sauce cooking spray tablespoons light mayonnaise tablespoons grated parmesan cheese teaspoon Dijon mustard teaspoon anchovy paste teaspoon bottled minced garlic teaspoon pepper (1.2-ounce) slices whole-grain bread romaine lettuce leaves slices tomato (1/4-inch-thick)

Preheat broiler. Combine chicken, 2 teaspoons lemon juice, and soy sauce in a large zip-top plastic bag; seal and marinate in refrigerator for 10 minutes, turning bag once. Remove chicken from bag. Place chicken on a broiler pan coated with cooking spray; broil 6 minutes on each side or until done. Cool; shred chicken with 2 forks. Combine chicken, 1 teaspoon lemon juice, mayonnaise, and next 5 ingredients (mayonnaise through pepper). Spread 1 cup chicken mixture over each of 2 bread slices. Top each with 1 lettuce leaf, 2 tomato slices, and 1 bread slice. Store sandwiches in small zip-top bags in refrigerator. Source: "Cooking Light, March 1998, p.152" Copyright: "� Cooking Light" Yield:

"2 Sandwiches" - - - - - - - - - - - - - - - - - - Per serving: 355 Calories (kcal); 8g Total Fat; (20% calories from fat); 33g Protein; 36g Carbohydrate; 154mg Cholesterol; 777mg Sodium Food Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4948 0 0 0 648 0 0 0 20130 0 1597 4780 258 * Exported from MasterCook * Caesar Salad Recipe By Serving Size Categories Amount -------1 2 1 1 2 1 1/2 1 1/2 1/8 1 8 1 8 : : 4 Preparation Time :0:00 : Jan/Feb '98

Salads

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

Ingredient -- Preparation Method -------------------------------hard-cooked large egg fresh lemon juice olive oil water red wine vinegar anchovy paste Dijon mustard Worcestershire sauce pepper garlic clove -- crushed torn romaine lettuce fat-free Caesar croutons grated fresh Parmesan cheese

Cut egg in half lengthwise, and remove and reserve yolk for another use. Mince egg white. Combine juice and next 8 ingredients (juice through garlic) in a small bowl; stir well with a whisk. Combine egg white, lemon juice mixture, and lettuce in a large bowl; toss well. Divide lettuce mixture evenly among each of 4 bowls; sprinkle each with 1/4 cup croutons and 2 teaspoons cheese. Source: "Cooking Light, January/February 1998, p.152" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 121 Calories (kcal); 7g Total Fat; (48% calories from fat); 6g Protein; 10g Carbohydrate; 56mg Cholesterol; 161mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 3673 0 0 0 4722 0 0 0 0 0 1280 489 0 * Exported from MasterCook * Cajun Shrimp-and-Corn Bisque Recipe By Serving Size Categories Amount -------4 2 1 1/4 1/4 2 1 : : 4 Preparation Time :0:00 : Fish And Shellfish Soups And Stews

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------fat-free milk diced peeled baking potato Cajun seasoning for seafood (such as Chef Paul Prudhomme's Seafood Magic) teaspoon salt teaspoon pepper (14 3/4-ounce) cans no-salt-added cream-style corn pound large shrimp -- peeled and deveined

Combine the first five ingredients in a Dutch oven, and bring to a boil. Reduce heat, and simmer the milk mixture for 10 minutes, stirring occasionally. Stir in the corn, and bring to a boil. Add the shrimp, and cook for 2 minutes or until shrimp are done. Serving Size: 2 cups Source: "Cooking Light, January/February 1998, p.88" Copyright: "� Cooking Light" Yield: "8 cups" - - - - - - - - - - - - - - - - - - Per serving: 418 Calories (kcal); 3g Total Fat; (6% calories from fat); 37g Protein; 65g Carbohydrate; 177mg Cholesterol; 492mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4938 2135 2419 0 0 0 0 * Exported from MasterCook * California Crab Pot Stickers with Kiwi Sauce Recipe By Serving Size Categories : : 10 Preparation Time :0:00 : Appetizers

July/Aug '98

Amount --------

Ingredient -- Preparation Method -------------------------------FILLING 1 pound lump crabmeat -- drained and shell pieces removed 1/4 cup minced green onions 1 tablespoon low-sodium soy sauce 1 teaspoon grated peeled fresh ginger 1/4 teaspoon chile pur�e with garlic sauce 2 (10-ounce) packages frozen chopped spinach -- drained, thawed, and squeezed dry 1 large egg white -- lightly beaten 1 garlic clove -- crushed 30 2 1 2 3 2 POT STICKERS won ton wrappers cornstarch water oyster sauce chile pur�e with garlic sauce grated orange rind vegetable oil -- divided KIWIFRUIT SAUCE peeled kiwifruit (about 3/4 pound) soft tofu -- drained seasoned rice vinegar

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

1/2 1/2 1/4

tablespoons cup tablespoon teaspoon teaspoon tablespoons

1/3

cup tablespoons

Prepare filling: Combine first 8 ingredients in a large bowl. Prepare pot stickers: Working with 1 won ton wrapper at a time (cover remaining wrappers with a damp towel to keep them from drying), spoon about 1 tablespoon crab mixture into center of each wrapper. Moisten edges of dough with water; bring 2 opposite corners to center, pinching points to seal. Bring remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Gently flatten pot sticker using fingertips. Place pot stickers on a large baking sheet sprinkled with cornstarch. Combine 1/2 cup water, oyster sauce, 1/2 teaspoon chile pur�e, and orange rind. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half of pot stickers; cook 1 minute on each side or until browned. Add half of oyster sauce mixture to skillet; cover and cook 2 minutes. Uncover and cook 1 minute or until liquid is evaporated. Remove from skillet. Wipe skillet clean with a paper towel. Repeat procedure with 1 tablespoon oil, remaining pot stickers, and remaining oyster sauce mixture. Prepare kiwifruit sauce: Combine kiwifruit, tofu, and vinegar in a blender, and process until smooth. Serve sauce with pot stickers. Serving Size: 3 pot stickers and 2 tablespoons sauce Cuisine: "Asian" Source: "Cooking Light, July/August 98, pg. 183" Copyright: "� Cooking Light"

- - - - - - - - - - - - - - - - - - Per serving: 212 Calories (kcal); 4g Total Fat; (18% calories from fat); 15g Protein; 29g Carbohydrate; 39mg Cholesterol; 459mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : California has become well-known for its kiwifruit, previously grown primarily in New Zealand. The kiwi is pur�ed here for an unusual sauce. Nutr. Assoc. : 0 0 20131 0 20083 2615 20077 0 0 0 0 5617 0 5617 0 2615 0 0 0 0 779 5290 4733 * Exported from MasterCook * California Tabbouleh in an Artichoke Bowl Recipe By Serving Size Categories Amount -------4 2 3 1/2 1 2 1/2 1/2 1/2 1/4 1/4 2 1 1/2 1/2 2 : : 4 Preparation Time :0:00 : July/Aug '98 Vegetarian Main Dishes

Stuffed Vegetables

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

Ingredient -- Preparation Method -------------------------------artichokes (about 1 pound each) garlic cloves -- halved lemon slices uncooked bulgur or cracked wheat boiling water diced tomato frozen baby lima beans chopped green onions chopped fresh flat-leaf parsley chopped fresh mint fresh lemon juice sliced ripe olives extra-virgin olive oil salt black pepper garlic cloves -- minced

Cut off stem from each artichoke; remove bottom leaves, and discard. Trim about 1/2 inch from top of each artichoke. Place artichokes, stem ends down, in a large Dutch oven filled two-thirds with water. Add the garlic halves and lemon slices, and bring to a boil. Cover, reduce heat, and simmer 40 minutes or until a leaf near the center of each artichoke pulls out easily. Remove artichokes from pan, and discard cooking liquid, garlic, and lemon. Remove center leaves and furry thistles with a spoon, and discard. Set artichokes aside. Combine the bulgur and boiling water in a medium bowl. Cover and let stand for 45 minutes. Drain. Combine the bulgur, tomato, and remaining ingredients in a large bowl. Spoon 1 cup tabbouleh into center of each artichoke. Source: "Cooking Light, July/August 98, p.183" Copyright:

"� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 195 Calories (kcal); 5g Total Fat; (20% calories from fat); 7g Protein; 34g Carbohydrate; 0mg Cholesterol; 846mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Two of California's great crops� artichokes and garlic� come together in this fresh vegetarian dish. Nutr. Assoc. : 26521 620 3903 218 0 0 0 0 20067 0 0 20168 0 0 0 620 * Exported from MasterCook * Caramel-Pineapple Upside-Down Cake Recipe By Serving Size Categories Amount -------1 1 30 1 1 3 1 1 1/4 : : 16 Preparation Time :0:00 : April '98 Desserts

Cake

1/4 1/2

Measure Ingredient -- Preparation Method ------------ -------------------------------(20-ounce) can pineapple tidbits in juice -- undrained Cooking spray cup fat-free milk tablespoon stick margarine or butter small soft caramel candies cup canned mashed sweet potatoes or yams cup vegetable oil teaspoon ground cinnamon teaspoon ground nutmeg large egg whites large egg (18.25-ounce) package light yellow cake mix

Preheat oven to 350�. Drain pineapple in a colander over a bowl, reserving 1 cup juice. Arrange pineapple tidbits evenly in bottom of 2 (9-inch) round cake pans coated with cooking spray. Combine milk, margarine, and caramels in a small microwave-safe bowl; microwave at HIGH 2 1/2 minutes or until caramels are melted, stirring every minute. Pour caramel mixture evenly over pineapple in pans. Combine reserved pineapple juice, sweet potatoes, and remaining ingredients in a large bowl; beat at low speed of a mixer 30 seconds. Beat at medium speed 2 minutes or until well-blended. Pour batter evenly over caramel layer in pans; bake at 350� for 40 minutes or until a wooden pick inserted in center comes out clean. Cool in pans 5 minutes. Place a plate upside down on top of each pan, and invert onto plates. Serve cakes warm. Source: "Cooking Light, April 1998, p.152" Copyright: "� Cooking Light" Yield:

"2 Cakes" - - - - - - - - - - - - - - - - - - Per serving: 273 Calories (kcal); 10g Total Fat; (31% calories from fat); 4g Protein; 44g Carbohydrate; 13mg Cholesterol; 284mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 2 1/2 Other Carbohydrates NOTES : This recipe makes two cakes, so plan on freezing one cake. It will keep for up to three weeks in the freezer. Nutr. Assoc. : 4494 0 4938 4098 251 5216 0 0 0 3231 0 5632 * Exported from MasterCook * Caramelized Onions Recipe By Serving Size Categories Amount -------1 1/2 3 : : 0 Preparation Time :0:00 : April '98

Vegetables

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

Ingredient -- Preparation Method -------------------------------olive oil Cooking spray vertically sliced onion (sweet, yellow, white, or red onion)

Heat oil in a 12-inch nonstick skillet coated with cooking spray over medium-high heat. Add sliced onion, and cook for 5 minutes, stirring frequently. Continue cooking 15 to 20 minutes or until deep golden brown, stirring frequently. Source: "Cooking Light, April 1998, p.118" Copyright: "� Cooking Light" Yield: "1 Cup" - - - - - - - - - - - - - - - - - - Per serving: 242 Calories (kcal); 8g Total Fat; (26% calories from fat); 6g Protein; 41g Carbohydrate; 0mg Cholesterol; 14mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 7 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : To caramelize a larger quantity of onions (4 to 8 cups), use a large Dutch oven. You won't need additional olive oil. Nutr. Assoc. : 0 0 4712 * Exported from MasterCook * Caramelized Pork over Lettuce Recipe By :

Serving Size Categories Amount -------2 2 2 1 1/2 1 1/2 1 1/4 1 2 6 1/4 1/4 1/4

: 6 Preparation Time :0:00 : June '98 Pork

Main Dish

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

Ingredient -- Preparation Method -------------------------------sugar water fish sauce vegetable oil -- divided Cooking spray pounds boned pork loin -- cut into 1-inch cubes (10 1/2-ounce) can low-salt chicken broth teaspoon black pepper (3-inch) cinnamon stick cups (2-inch) sliced green onions cups shredded romaine lettuce cup rice vinegar cup thinly sliced fresh basil cup minced fresh cilantro

Place the sugar in a small, heavy saucepan over medium heat; cook 5 minutes or until golden (do not stir). Add water and fish sauce (mixture will splatter); remove from heat. Heat 1 teaspoon oil in a large skillet coated with cooking spray over high heat. Add pork, and cook 4 minutes or until browned on all sides. Remove pork from skillet. Stir broth into skillet, scraping skillet to loosen browned bits. Return pork to pan; add the caramelized sugar mixture, black pepper, and cinnamon stick, and bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until pork is tender. Remove from skillet, and keep warm. Heat 1/2 teaspoon oil in skillet; add green onions. Saut� 2 minutes or until lightly browned. Add to pork mixture; keep warm. Combine shredded lettuce, rice vinegar, basil, and cilantro in a large bowl, and toss well. Serve pork mixture over lettuce mixture. Serving Size: 1/2 cup pork and 1 cup lettuce mixture Source: "Cooking Light, June 1998, p.78" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 203 Calories (kcal); 8g Total Fat; (31% calories from fat); 24g Protein; 13g Carbohydrate; 52mg Cholesterol; 61mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Serving Ideas : Serve this Vietnamese-inspired dish with rice or Asian noodles (such as udon). Nutr. Assoc. : 0 0 0 0 0 26384 0 0 2705 20030 4924 0 3332 0

* Exported from MasterCook * Caramelized-Onion Custards Recipe By Serving Size Categories Amount -------1 chopped 1/8 1/8 1/8 2 2 1 : : 6 Preparation Time :0:00 : April '98

Side Dishes

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

Ingredient -- Preparation Method -------------------------------Caramelized Onions -- cooled (about 3 cups uncooked),

teaspoon salt teaspoon pepper teaspoon ground nutmeg large eggs large egg whites (12-ounce) can evaporated skim milk Cooking spray

Preheat oven to 325�. Combine all ingredients except cooking spray in a large bowl. Spoon onion mixture into 6 (6-ounce) custard cups coated with cooking spray. Place the custard cups in a 13 � 9-inch baking pan; add hot water to pan to a depth of 1 inch. Bake at 325� for 1 hour or until a knife inserted in center comes out clean. Source: "Cooking Light, April 1998, p.122" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 112 Calories (kcal); 3g Total Fat; (22% calories from fat); 8g Protein; 14g Carbohydrate; 64mg Cholesterol; 149mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : These savory custards are ideal accompaniments to beef, lamb, or game. Nutr. Assoc. : 0 0 0 0 3218 3231 0 0 * Exported from MasterCook * Caramelized Onions Recipe By Serving Size Categories Amount -------1 1/2 : : 0 Preparation Time :0:00 : April '98

Vegetables

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

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

3

cups

vertically sliced onion (sweet, yellow, white, or red onion)

Heat oil in a 12-inch nonstick skillet coated with cooking spray over medium-high heat. Add sliced onion, and cook for 5 minutes, stirring frequently. Continue cooking 15 to 20 minutes or until deep golden brown, stirring frequently. Source: "Cooking Light, April 1998, p.118" Copyright: "� Cooking Light" Yield: "1 Cup" - - - - - - - - - - - - - - - - - - Per serving: 242 Calories (kcal); 8g Total Fat; (26% calories from fat); 6g Protein; 41g Carbohydrate; 0mg Cholesterol; 14mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 7 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : To caramelize a larger quantity of onions (4 to 8 cups), use a large Dutch oven. You won't need additional olive oil. Nutr. Assoc. : 0 0 4712 * Exported from MasterCook * Caramelized-Onion, Spinach, and Bacon Quiche Recipe By Serving Size Categories Amount -------1 1 squeezed 1/4 2 1 1/4 1/8 2 1 3/4 1/3 1/4 : : 6 Preparation Time :0:00 : April '98

Quiche

Measure Ingredient -- Preparation Method ------------ -------------------------------(10-ounce) can refrigerated pizza crust Cooking spray (10-ounce) package frozen chopped spinach -- thawed, drained, and dry cup low-fat sour cream tablespoons minced shallots cup evaporated skim milk teaspoon salt teaspoon pepper large egg whites large egg cup Caramelized Onions -- (about 3 cups uncooked) cup chopped Canadian bacon cup (1 ounce) shredded reduced-fat Monterey Jack cheese

Preheat oven to 350�. Shape the dough into a 4-inch circle; cover and let stand for 5 minutes. Roll the dough into an 11-inch circle on a lightly floured surface. Fit the dough into a 9inch pie plate coated with cooking spray, and flute.

Combine the spinach, sour cream, and shallots in a small bowl. Combine the evaporated milk, salt, pepper, egg whites, and egg in a medium bowl, and stir well with a whisk. Stir 1/3 cup milk mixture into spinach mixture. Spoon the spinach mixture into bottom of prepared crust. Add Caramelized Onions, and top with bacon and cheese. Pour the remaining milk mixture over cheese. Place pie plate on a baking sheet, and bake at 350� for 45 minutes or until set. Let quiche stand 10 minutes. Serving Size: 1 wedge Source: "Cooking Light, April 1998, p.123" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 271 Calories (kcal); 7g Total Fat; (22% calories from fat); 16g Protein; 36g Carbohydrate; 43mg Cholesterol; 775mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26494 0 20077 0 20224 0 0 0 3231 0 0 243 26424 * Exported from MasterCook * Caramelized Onions Recipe By Serving Size Categories Amount -------1 1/2 3 : : 0 Preparation Time :0:00 : April '98

Vegetables

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

Ingredient -- Preparation Method -------------------------------olive oil Cooking spray vertically sliced onion (sweet, yellow, white, or red onion)

Heat oil in a 12-inch nonstick skillet coated with cooking spray over medium-high heat. Add sliced onion, and cook for 5 minutes, stirring frequently. Continue cooking 15 to 20 minutes or until deep golden brown, stirring frequently. Source: "Cooking Light, April 1998, p.118" Copyright: "� Cooking Light" Yield: "1 Cup" - - - - - - - - - - - - - - - - - - Per serving: 242 Calories (kcal); 8g Total Fat; (26% calories from fat); 6g Protein; 41g Carbohydrate; 0mg Cholesterol; 14mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 7 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : To caramelize a larger quantity of onions (4 to 8 cups), use a large Dutch oven. You won't need additional olive oil. Nutr. Assoc. : 0 0 4712 * Exported from MasterCook * Caribbean Chicken Shish Kebabs Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : International Kebabs

July/Aug '98 Poultry

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

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

2 1

cup cup cup tablespoons teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------CARIBBEAN RUB jalape�o peppers -- halved and seeded garlic cloves -- peeled chopped fresh parsley minced fresh thyme chopped onion fresh lime juice curry powder salt black pepper SHISH KEBABS boned chicken thighs (about 1 1/2 pounds) -- skinned chopped fresh thyme salt black pepper red bell peppers -- quartered Cooking spray olive oil uncooked basmati rice water fat-free, less-sodium chicken broth flaked sweetened coconut -- toasted lime wedges

8 1 2 1 1

1/4 1/8

tablespoon teaspoon teaspoon teaspoon cup cup cups tablespoons

3/4 1 1/4 2 4

Prepare Caribbean Rub: Drop jalape�o and garlic through food chute with food processor on and process until well minced. Add parsley and next 6 ingredients (parsley through 1/8 teaspoon black pepper) and process until well blended, scraping sides of bowl occasionally. Prepare shish kebabs: Trim fat from chicken. Sprinkle 1 tablespoon thyme, 1/4 teaspoon salt, and 1/8 teaspoon black pepper over chicken; roll up. Place 2 (12inch) skewers parallel to each other about 1/2 inch apart on a work surface. Thread 4 chicken rolls and 4 bell pepper pieces alternately onto the skewers. Brush 2 tablespoons Caribbean rub over kebab. Place kebab in a 13 � 9-inch baking dish. Repeat procedure with remaining chicken rolls, bell peppers, and Caribbean rub. Cover and marinate in refrigerator 3 hours.

Prepare grill. Place kebabs on a grill rack coated with cooking spray; grill 12 minutes on each side or until chicken is done. Heat oil in a saucepan coated with cooking spray over medium-high heat until hot. Add remaining Caribbean rub; saut� 1 minute. Add rice, water, and broth; bring to a boil. Cover; reduce heat. Simmer 15 minutes or until liquid is absorbed. Let stand, covered, 10 minutes. Fluff with a fork. Place 1 cup rice on each of 4 serving plates. Arrange 2 chicken rolls and 2 bell pepper pieces on top of rice; sprinkle each serving with 1 1/2 teaspoons coconut. Serve with lime wedges. Cuisine: "Caribbean" Source: "Cooking Light, July/August 98, p.126" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 387 Calories (kcal); 9g Total Fat; (19% calories from fat); 36g Protein; 43g Carbohydrate; 116mg Cholesterol; 589mg Sodium Food Exchanges: 2 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : If using wooden skewers, soak in water 30 minutes before assembling kebabs. Nutr. Assoc. : 0 20103 620 0 0 0 0 0 0 0 0 0 4951 2592 0 0 4695 0 0 2155 0 25062 5226 3952 * Exported from MasterCook * Caribbean Cobb Salad Recipe By Serving Size Categories Amount -------4 1 1 1 1/2 1/2 1 1/2 2/3 1/4 : : 4 Preparation Time :0:00 : March '98

Salads

Measure Ingredient -- Preparation Method ------------ -------------------------------cups torn romaine lettuce pound medium shrimp -- cooked and peeled cup cubed peeled papaya cup cubed fresh pineapple cup chopped peeled avocado cup chopped red or green bell pepper (15-ounce) can black beans -- rinsed and drained cup (2 ounces) shredded reduced-fat Monterey Jack cheese cup Orange-Soy Vinaigrette -- (see recipe) cup chopped unsalted cashews -- toasted

Arrange lettuce on a serving platter. Spoon the shrimp down center of platter; arrange papaya, pineapple, avocado, bell pepper, black beans, and cheese in rows on either side of shrimp. Drizzle Orange-Soy Vinaigrette over salad; sprinkle with

cashews. Source: "Cooking Light, March 1998, p.106" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 471 Calories (kcal); 14g Total Fat; (27% calories from fat); 40g Protein; 47g Carbohydrate; 177mg Cholesterol; 447mg Sodium Food Exchanges: 2 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 1280 0 3008 20154 2108 20164 2797 26424 0 2505 * Exported from MasterCook * Orange-Soy Vinaigrette Recipe By Serving Size Categories Amount -------1/2 1/2 1 2 2 1 1 2 1 : : 11 Preparation Time :0:00 : March '98

Salad Dressings

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

Ingredient -- Preparation Method -------------------------------orange juice pineapple juice minced fresh parsley fresh lime juice low-sodium soy sauce extra-virgin olive oil dark sesame oil sugar lemon pepper

Combine all ingredients in a jar; cover tightly, and shake vigorously. Serving Size: 2 tablespoons

Source: "Cooking Light, March 1998, p.106" Copyright: "� Cooking Light" Yield: "1 1/3 Cups" - - - - - - - - - - - - - - - - - - Per serving: 39 Calories (kcal); 3g Total Fat; (55% calories from fat); trace Protein; 4g Carbohydrate; 0mg Cholesterol; 140mg 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 0 0 * Exported from MasterCook * Caribbean Storm Recipe By Serving Size Categories Amount -------2 3/4 1/4 1/4 1/8 : : 4 Preparation Time :0:00 : Beverages

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------fresh orange juice papaya or mango nectar white rum blue cura�ao liqueur freshly grated nutmeg

Combine first 3 ingredients in a pitcher; chill. Fill 4 glasses with ice cubes; add 3/4 cup orange juice mixture. Slowly pour 1 tablespoon liqueur down inside of each glass (do not stir before serving). Sprinkle with nutmeg. Source: "Cooking Light, July/August 98, p.170" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 156 Calories (kcal); trace Total Fat; (2% calories from fat); 1g Protein; 24g Carbohydrate; 0mg Cholesterol; 4mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 4355 0 2283 3388 * Exported from MasterCook * Caribbean Sweet Potato-and-Black Bean Salad Recipe By Serving Size Categories Amount -------1 1/4 2 2 : : 3 Preparation Time :0:25 : May '98 Vegetarian Main Dishes

Salads

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

Ingredient -- Preparation Method -------------------------------(1/2-inch) cubed peeled sweet potato banana chutney (such as Busha Browne's Original) fresh lime juice olive oil

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

Dijon mustard salt pepper garlic clove -- minced cup sliced green onions -- divided (15-ounce) can black beans -- rinsed and drained cups torn spinach

teaspoon teaspoon teaspoon

Steam sweet potato, covered, 5 minutes or until tender, and cool. Combine chutney and next 6 ingredients (chutney through garlic) in a large bowl; stir well with a whisk. Add sweet potato, 1/4 cup onions, and beans; stir well to coat. Place 1 cup spinach on each of 3 plates; top with 2/3 cup bean mixture. Sprinkle evenly with 1/4 cup onions. Source: "Cooking Light, May 1998, p.136" Copyright: "� Cooking Light" T(Cooking Time): "0:06" - - - - - - - - - - - - - - - - - - Per serving: 288 Calories (kcal); 4g Total Fat; (12% calories from fat); 14g Protein; 51g Carbohydrate; 0mg Cholesterol; 301mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26600 382 0 0 0 0 0 0 0 157 0 * Exported from MasterCook * Carrot Cake with Cream Cheese Frosting Recipe By Serving Size Categories Amount -------1 2 1/4 2 1 1/2 1/2 1/4 1/4 2/3 2/3 1/2 1/3 1/4 2 1/2 2 : : 16 Preparation Time :0:00 : Cake March '98

Desserts

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

Ingredient -- Preparation Method -------------------------------cooking spray all-purpose flour all-purpose flour baking powder ground cinnamon salt baking soda ground nutmeg granulated sugar packed dark brown sugar applesauce vegetable oil plain fat-free yogurt vanilla extract egg whites

1 2

large cups

egg finely shredded carrot Cream Cheese Frosting (recipe follows) CREAM CHEESE FROSTING tub-style light cream cheese -- chilled vanilla extract powdered sugar

2/3 1 1/4 3 1/2

cup teaspoons cups

Preheat oven to 375�. Coat 2 (8-inch) round cake pans with cooking spray, and dust pans with 1 tablespoon flour. Lightly spoon 2 1/4 cups flour into dry measuring cups; level with a knife. Combine 2 1/4 cups flour, baking powder, cinnamon, salt, baking soda, and nutmeg in a medium bowl. Combine granulated sugar and next 7 ingredients (granulated sugar through egg) in a large bowl; beat well at medium speed of a mixer. Add to flour mixture, stirring just until moist. Stir in carrot. Pour cake batter into prepared pans. Sharply tap pans once on counter to remove air bubbles. Bake at 375� for 30 minutes or until a wooden pick inserted in center comes out clean. Cool in pans 10 minutes on wire racks; remove from pans. Cool completely on wire racks. Place 1 cake layer on a plate; spread with 2/3 cup Cream Cheese Frosting, and top with other cake layer. Spread remaining frosting over top and sides of cake. Sprinkle walnuts over top of cake. Store cake loosely covered in refrigerator. ____________________ To Make Cream Cheese Frosting: Beat cream cheese and vanilla in a large bowl at medium speed of a mixer until smooth. Gradually add sugar; beat at low speed until smooth (do not overbeat). Cover and chill. Yield: 1 2/3 cups Source: "Cooking Light, March 1998, p.85" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 321 Calories (kcal); 7g Total Fat; (18% calories from fat); 4g Protein; 62g Carbohydrate; 17mg Cholesterol; 223mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 3 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 20159 0 3231 0 4921 2130706543 0 3928 0 0 * Exported from MasterCook * Carrot-Cake Bars

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

: : 12 Preparation Time :0:00 : Cookies July/Aug '98

Desserts

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

Ingredient -- Preparation Method -------------------------------packed brown sugar stick margarine or butter -- softened low-fat buttermilk vanilla extract egg whites whole-wheat flour regular oats baking powder ground cinnamon baking soda salt shredded carrot raisins Cooking spray

Preheat oven to 350�. Beat sugar and margarine at medium speed of a mixer until well-blended (about 5 minutes). Add buttermilk, vanilla, and egg whites; beat well. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients (flour through salt); gradually add to sugar mixture, beating just until blended. Stir in carrot and raisins. Pour batter into an 11 � 7-inch baking dish coated with cooking spray. Bake at 350� for 33 minutes or until a wooden pick inserted in center comes out almost clean. Cool in pan on a wire rack. Source: "Cooking Light, July/August 98, p.156" Copyright: "� Cooking Light" T(Baking Time): "0:33" - - - - - - - - - - - - - - - - - - Per serving: 189 Calories (kcal); 3g Total Fat; (11% calories from fat); 6g Protein; 37g Carbohydrate; 1mg Cholesterol; 210mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1 Other Carbohydrates NOTES : Oats, whole-wheat flour, and raisins make these snack bars fiber-rich. Nutr. Assoc. : 0 3931 25045 0 0 0 0 0 0 0 0 0 4680 0 * Exported from MasterCook * Cavatappi with Spinach, Garbanzo Beans, and Feta Recipe By :

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

: 12 Preparation Time :0:00 : June '98 Vegetarian Main Dishes

Pasta

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

Ingredient -- Preparation Method -------------------------------coarsely chopped spinach hot cooked cavatappi (about 6 ounces uncooked spiral-shaped pasta) cup (4 ounces) crumbled Feta cheese cup olive oil tablespoons fresh lemon juice teaspoon salt teaspoon black pepper (19-ounce) cans chickpeas (garbanzo beans) or other white beans -- drained garlic cloves -- crushed Freshly ground pepper Lemon wedges (optional)

Combine first 10 ingredients in a large bowl; toss well. Garnish with lemon wedges, if desired. Serving Size: 1 1/3 cups Source: "Cooking Light, June 1998, p.99" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 316 Calories (kcal); 8g Total Fat; (22% calories from fat); 13g Protein; 48g Carbohydrate; 11mg Cholesterol; 250mg Sodium Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2687 2836 20048 0 0 0 0 27197 620 0 0 * Exported from MasterCook * Charlie's Beef-and-Zucchini Dish Recipe By Serving Size Categories Amount -------1 3 2 1 2 : : 5 Preparation Time :0:00 : Beef May '98

Main Dish

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

Ingredient -- Preparation Method -------------------------------extra-lean ground beef Cooking spray cups diced zucchini (about 3 small) garlic cloves -- minced teaspoon dried Italian seasoning (8-ounce) cans tomato sauce

1 2 1/2

cup cups

(4-ounces) shredded reduced-fat sharp Cheddar cheese -- divided hot cooked rice

Cook beef in a large nonstick skillet over medium-high heat until browned; stir to crumble. Drain well. Wipe pan with paper towel. Coat with cooking spray; place over medium-high heat. Add zucchini and garlic; saut� 5 minutes. Add beef, seasoning, and sauce; bring to a boil. Reduce heat; simmer 5 minutes. Remove from heat. Add 2/3 cup cheese; stir until cheese melts. Serve over rice. Sprinkle with 1/3 cup cheese. Serving Size: 1 cup beef mixture, 1/2 cup rice, and about 1 tablespoon cheese Source: "Cooking Light, May 1998, p.156" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 371 Calories (kcal); 13g Total Fat; (31% calories from fat); 27g Protein; 36g Carbohydrate; 61mg Cholesterol; 739mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : "My late father-in-law, Charlie, used to make this recipe all the time, and it's one of my husband's favorites. I decided to modify it to bring down the fat. Because the changes I made were so minor, I think Charlie should still get the credit." �Lisa Mahatadse, Moorpark, Calif. Nutr. Assoc. : 9018 0 5663 620 0 0 26495 0 * Exported from MasterCook * Cheese-and-Chicken Enchiladas Recipe By Serving Size Categories : : 8 Preparation Time :0:00 : International Main Dish

June '98 Poultry

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

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

Ingredient -- Preparation Method -------------------------------Cooking spray chopped onion shredded cooked chicken breast (about 1/2 pound) (4 ounces) shredded reduced-fat sharp Cheddar cheese -- divided bottled picante sauce 1/3-less-fat cream cheese (about 1/3 cup) ground cumin (6-inch) flour tortillas bottled green taco sauce

Preheat oven to 350�. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add onion, and saut� 6 minutes or until tender. Add chicken, 1/2 cup Cheddar cheese, picante sauce, cream cheese, and cumin. Cook 3 minutes or until cheese melts. Spoon about 1/3 cup chicken mixture down center of each tortilla, and roll up. Place enchiladas in a 13 � 9-inch baking dish; drizzle with taco sauce, and sprinkle with 1/2 cup Cheddar cheese. Cover and bake at 350� for 15 minutes or until cheese melts. Serve enchiladas immediately. Serving Size: 1 enchilada Cuisine: "Mexican" Source: "Cooking Light, June 1998, p.120" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 272 Calories (kcal); 8g Total Fat; (25% calories from fat); 18g Protein; 32g Carbohydrate; 31mg Cholesterol; 924mg Sodium Food Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : "My husband, Keith, got me into light cooking; we just want to stay healthy. Now our girls like light food, too. Lauren, who is 6, and 4-year-old Rachel help me in the kitchen all the time. This is one of our favorite recipes; it came from my dad. We lightened the original version by using reduced-fat cheese and sour cream. It's so good you can't even tell the difference." �Nancy Krogman, Ridgecrest, Calif. Nutr. Assoc. : 0 0 2805 4043 1114 20218 0 1666 0 * Exported from MasterCook * Cheesy Noodles with Corn Recipe By Serving Size Categories Amount -------3 2 1/4 1/2 4 1/2 1 2 : : 5 Preparation Time :0:08 : Jan/Feb '98 Vegetarian Main Dishes

Pasta

Measure Ingredient -- Preparation Method ------------ -------------------------------tablespoons all-purpose flour cups 1% low-fat milk teaspoon pepper (16-ounce) loaf light processed cheese (such as Velveeta Light) -- cubed cups cooked wide egg noodles (about 6 1/2 ounces uncooked pasta) cup chopped green onions (10-ounce) package frozen whole-kernel corn -- thawed Cooking spray tablespoons grated Parmesan cheese

Preheat oven to 450�. Place flour in a medium saucepan. Gradually add milk; stir with a whisk until blended. Bring to a boil over medium heat. Cook 6 minutes or until thick; stir constantly. Add pepper and processed cheese; cook 2 minutes or until cheese melts. Stir constantly. Combine cheese sauce, noodles, onions, and corn in a bowl. Spoon into a 2-quart casserole coated with cooking spray; sprinkle with Parmesan. Bake at 450� for 10 minutes or until bubbly. Broil 3 minutes or until lightly browned. Serving Size: 1 cup Source: "Cooking Light, January/February 1998, p.162" Copyright: "� Cooking Light" Yield: "5 cups" T(Cooking Time): "0:25" - - - - - - - - - - - - - - - - - - Per serving: 444 Calories (kcal); 12g Total Fat; (25% calories from fat); 26g Protein; 58g Carbohydrate; 76mg Cholesterol; 1318mg Sodium Food Exchanges: 3 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 344 2812 0 3450 0 0 * Exported from MasterCook * Cherry Cheesecake Recipe By Serving Size Categories Amount -------3/4 2 2 2/3 1/3 1 1 1 1 2 : : 12 Preparation Time :0:00 : Desserts

Jan/Feb '98

1/2 1/3

Ingredient -- Preparation Method -------------------------------Cooking spray cup graham cracker crumbs tablespoons sugar tablespoons reduced-calorie stick margarine -- melted cup sugar cup all-purpose flour tablespoon cornstarch teaspoon vanilla extract (8-ounce) block 1/3-less-fat cream cheese (Neufch�tel) (8-ounce) tub fat-free cream cheese large eggs cup fat-free milk cup fat-free sour cream

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

3 1 1/4

large egg whites cup sugar (20-ounce) can light cherry pie filling

Preheat oven to 300�. Coat a 9-inch springform pan with cooking spray. Combine crumbs, 2 tablespoons sugar, and margarine. Firmly press crumb mixture into bottom and 2 inches up sides of pan. Combine 2/3 cup sugar, flour, and next 5 ingredients (flour through eggs) in a large bowl; beat at high speed of a mixer until smooth. Add milk and sour cream to cheese mixture; beat until smooth. Beat egg whites (at room temperature) at high speed of a mixer until soft peaks form. Gradually add 1/4 cup sugar, 1 tablespoon at a time, beating until stiff peaks form using clean, dry beaters. Gently fold egg white mixture into cheese mixture. Pour into prepared pan. Bake at 300� for 55 minutes or until almost set. Remove from oven, and cool completely on a wire rack; cover and chill 8 hours. Top with pie filling. Serving Size: 1 wedge Source: "Cooking Light, January/February 1998, p.152" Copyright: "� Cooking Light" Yield: "12 wedges" T(Chill Time): "8:00" - - - - - - - - - - - - - - - - - - Per serving: 237 Calories (kcal); 7g Total Fat; (26% calories from fat); 8g Protein; 36g Carbohydrate; 48mg Cholesterol; 275mg Sodium Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 20100 0 0 0 0 947 0 3218 4938 0 3231 0 0 * Exported from MasterCook * Cherry-Nectarine Upside-down Cake Recipe By Serving Size Categories Amount -------1 1/4 : : 8 Preparation Time :0:00 : Desserts

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------stick margarine or butter -- melted packed brown sugar

1 2 1 1 2 1

1 1

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

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

pitted sweet cherries thinly sliced nectarines lemon juice plus 2 tablespoons all-purpose flour sliced almonds -- toasted and ground baking powder baking soda salt granulated sugar stick margarine or butter -- softened vanilla extract almond extract egg low-fat buttermilk

Preheat oven to 350�. Coat bottom of a 9-inch round cake pan with melted margarine. Sprinkle brown sugar over margarine. Place 1 cherry in center of pan; arrange remaining cherries around edge of pan. Combine nectarines and lemon juice; toss well. Arrange nectarine slices spokelike, working from center cherry to edge of cherries. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, almonds, baking powder, baking soda, and salt in a bowl. Beat 2/3 cup granulated sugar and 1/4 cup margarine at medium speed of a mixer until well-blended. Add extracts and egg; beat well. Add flour mixture to creamed mixture alternately with buttermilk, beginning and ending with flour mixture; beat well after each addition. Slowly pour batter over fruit. Bake at 350� for 45 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 5 minutes on a wire rack. Loosen cake from sides of pan using a narrow metal spatula. Invert onto a cake plate; cut into wedges. Serve warm. Serving Size: 1 wedge Source: "Cooking Light, January/February 1998, p.181" Copyright: "� Cooking Light" Yield: "8 wedges" T(Baking Time): "0:45" - - - - - - - - - - - - - - - - - - Per serving: 272 Calories (kcal); 10g Total Fat; (30% calories from fat); 4g Protein; 44g Carbohydrate; 44mg Cholesterol; 277mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates NOTES : Grind the almonds by processing them, along with the flour, in a food processor. Nutr. Assoc. : 2394 0 5191 4216 0 14 0 0 0 0 0 2394 0 0 0 25045 * Exported from MasterCook *

Chewy Chocolate Cookies Recipe By Serving Size Categories Amount -------1 2 2 2 1 3/4 : : 60 Preparation Time :0:00 : April '98

Cookies

Measure -----------(18.25-ounce) tablespoons tablespoons large large cup

Ingredient -- Preparation Method -------------------------------package light devil's food cake mix stick margarine or butter -- softened water egg whites egg semisweet chocolate chips Cooking spray

Preheat oven to 350�. Combine first minutes. Stir baking sheets pans; cool on 5 ingredients in a large bowl; beat at medium speed of a mixer 2 in chocolate chips. Drop by rounded tablespoons 2 inches apart onto coated with cooking spray. Bake at 350� for 10 minutes. Remove from wire racks. Store in an airtight container.

Serving Size: 1 cookie Source: "Cooking Light, April 1998, p.150" Copyright: "� Cooking Light" Yield: "5 Dozen" T(Baking Time): "0:10" - - - - - - - - - - - - - - - - - - Per serving: 55 Calories (kcal); 2g Total Fat; (35% calories from fat); 1g Protein; 9g Carbohydrate; 3mg Cholesterol; 65mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 2422 4098 0 3231 0 2633 0 * Exported from MasterCook * Chewy Chocolate-Chip Cookies Recipe By Serving Size Categories Amount -------2 1/4 : : 48 Preparation Time :0:00 : Cookies Jan/Feb '98

Desserts

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

Ingredient -- Preparation Method -------------------------------all-purpose flour

1 1/4 3/4 2 1 4

1/2 1/3 1 1/4

teaspoon teaspoon cup tablespoons teaspoon large cup cup cups

baking soda salt packed brown sugar light butter vanilla extract egg whites (at room temperature) granulated sugar light-colored corn syrup semisweet chocolate chips Cooking spray

Preheat oven to 375�. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, baking soda, and salt. Beat brown sugar, butter, and vanilla extract at medium speed of a mixer until well-blended (about 5 minutes). Beat egg whites until foamy using clean, dry beaters. Gradually add granulated sugar, 1 tablespoon at a time; beat until soft peaks form. Add corn syrup; beat until stiff peaks form. Fold brown sugar mixture into egg white mixture. Add flour mixture; stir in chocolate chips. Drop by level tablespoons 1 inch apart onto baking sheets coated with cooking spray. Bake at 375� for 10 minutes or until golden. Remove from oven, and let stand 5 minutes. Remove cookies from pans, and cool on wire racks. Store loosely covered. Serving Size: 1 cookie Source: "Cooking Light, January/February 1998, p.168" Copyright: "� Cooking Light" Yield: "4 Dozen" T(Baking Time): "0:10" - - - - - - - - - - - - - - - - - - Per serving: 80 Calories (kcal); 2g Total Fat; (21% calories from fat); 1g Protein; 15g Carbohydrate; 1mg Cholesterol; 50mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : "When it comes to chocolate, my biggest weakness is chocolate-chip cookies. This low-fat version of one of life's greatest pleasures comes from the combination of several recipes and lots of trial and error. My husband and I think these cookies are as tasty as the ones that are loaded with fat and calories." �Traci Michaelson, Dallas, Texas Nutr. Assoc. : 0 0 0 0 0 0 533 0 3927 2633 0 * Exported from MasterCook * Chicken and Rice with Caramelized Onions Recipe By :

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

: 4 Preparation Time :0:00 : April '98 Rice

Poultry

Measure -----------teaspoons teaspoon teaspoon teaspoon teaspoon (3-ounce) cups cup cup tablespoon

teaspoon teaspoon 1 large slices (about 8 ounces) 4 lemon wedges Thyme sprigs (optional)

Ingredient -- Preparation Method -------------------------------olive oil grated lemon rind finely chopped fresh rosemary salt pepper garlic cloves -- crushed Olive oil-flavored cooking spray skinned, boned chicken thighs low-salt chicken broth dry white wine Caramelized Onions -- (about 8 cups uncooked) uncooked long-grain rice chopped fresh thyme OR dried thyme salt zucchini -- quartered lengthwise and cut into (2-inch)

Combine first 6 ingredients in a small bowl; rub evenly over chicken. Cover and chill 1 hour. Preheat oven to 350�. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add the chicken; cook 4 minutes on each side or until browned. Remove chicken from skillet. Add broth and wine to skillet, scraping skillet to loosen browned bits; add the Caramelized Onions, rice, thyme, and 1/2 teaspoon salt. Add the chicken and zucchini to skillet, nestling them into rice mixture. Bring mixture to a boil. Remove from heat; wrap handle of skillet with foil. Cover and bake at 350� for 20 minutes or until liquid is absorbed. Serve with lemon wedges; garnish with thyme sprigs, if desired. Serving Size: 1 chicken thigh and 1 cup rice mixture Source: "Cooking Light, April 1998, p.118" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 385 Calories (kcal); 8g Total Fat; (18% calories from fat); 27g Protein; 53g Carbohydrate; 61mg Cholesterol; 508mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 26055 0 0 620 0 4763 0 0 0 1149 3413 0 2130706543 0 0 0 0

* Exported from MasterCook * Caramelized Onions Recipe By Serving Size Categories Amount -------1 1/2 3 : : 0 Preparation Time :0:00 : April '98

Vegetables

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

Ingredient -- Preparation Method -------------------------------olive oil Cooking spray vertically sliced onion (sweet, yellow, white, or red onion)

Heat oil in a 12-inch nonstick skillet coated with cooking spray over medium-high heat. Add sliced onion, and cook for 5 minutes, stirring frequently. Continue cooking 15 to 20 minutes or until deep golden brown, stirring frequently. Source: "Cooking Light, April 1998, p.118" Copyright: "� Cooking Light" Yield: "1 Cup" - - - - - - - - - - - - - - - - - - Per serving: 242 Calories (kcal); 8g Total Fat; (26% calories from fat); 6g Protein; 41g Carbohydrate; 0mg Cholesterol; 14mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 7 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : To caramelize a larger quantity of onions (4 to 8 cups), use a large Dutch oven. You won't need additional olive oil. Nutr. Assoc. : 0 0 4712 * Exported from MasterCook * Chicken Fricass�e Recipe By Serving Size Categories Amount -------1/4 2 2 2 1 12 : : 4 Preparation Time :0:00 : Jan/Feb '98 Poultry

Main Dish

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

tablespoon

Ingredient -- Preparation Method -------------------------------all-purpose flour chicken breast halves (about 1 pound) -- skinned chicken drumsticks (about 1/2 pound) -- skinned chicken thighs (about 1/2 pound) -- skinned olive oil garlic cloves -- finely chopped (about 2 tablespoons)

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

1/2 1/4

dry white wine diced plum tomato oil-cured olives -- pitted chopped fresh basil OR tablespoon dried basil tablespoon chopped fresh oregano OR teaspoon dried oregano tablespoon tomato paste teaspoon salt teaspoon pepper (16-ounce) tube polenta -- cut into 12 slices Cooking spray

cups cups cup tablespoons

Place the flour in a shallow dish. Dredge chicken in flour. Heat the olive oil in a large Dutch oven over medium-high heat. Add the chicken, and cook for 5 minutes, browning chicken on all sides. Remove chicken from pan. Add chopped garlic, and saut� for 2 minutes or until lightly browned. Stir in the wine, scraping pan to loosen browned bits. Add tomato and next 6 ingredients (tomato through pepper); stir well. Return chicken to pan. Cover, reduce heat, and simmer 45 minutes or until chicken is tender. Preheat broiler. Place the polenta slices on a baking sheet coated with cooking spray, and broil 5 minutes or until lightly browned. Serve chicken and sauce with polenta slices. Serving Size: 3 ounces chicken, 3/4 cup tomato sauce, and 3 slices polenta Source: "Cooking Light, January/February 1998, p.109" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 694 Calories (kcal); 10g Total Fat; (14% calories from fat); 38g Protein; 96g Carbohydrate; 88mg Cholesterol; 479mg Sodium Food Exchanges: 5 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 2572 2575 2592 0 620 0 26089 4281 0 0 2130706543 0 0 2130706543 0 0 0 0 0 * Exported from MasterCook * Chicken Noodle Soup Recipe By Serving Size Categories Amount -------: : 8 Preparation Time :0:12 : Jan/Feb '98 Soups And Stews

Poultry

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

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

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

tablespoon cup cup cup tablespoon cups cup teaspoon teaspoon cups pound tablespoons

stick margarine or butter chopped carrot chopped parsnip thinly sliced celery all-purpose flour low-salt chicken broth water salt pepper uncooked wide egg noodles (about 4 ounces) skinned boned chicken breast halves -- cut into 1-inch chopped fresh parsley

Melt margarine in a large Dutch oven over medium-high heat. Add carrot, parsnip, and celery; saut� 3 minutes. Stir in flour. Gradually add broth, water, salt, and pepper, stirring with a whisk; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add noodles and chicken, and bring to a boil. Cover, reduce heat, and simmer 10 minutes. Stir in parsley. Serving Size: 1 cup Source: "Cooking Light, January/February 1998, p.162" Copyright: "� Cooking Light" Yield: "8 cup" T(Cooking Time): "0:21" - - - - - - - - - - - - - - - - - - Per serving: 149 Calories (kcal); 4g Total Fat; (20% calories from fat); 20g Protein; 13g Carbohydrate; 46mg Cholesterol; 153mg Sodium Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2394 20022 0 20195 0 0 0 0 0 530 26033 0 * Exported from MasterCook * Chicken Quesadillas with Fruit Salsa and Avocado Cream Recipe By Serving Size Categories Amount -------1 1/3 1 1 : : 6 Preparation Time :0:00 : Appetizers

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------Cooking spray shredded carrot thinly sliced green onions (4 ounces) shredded Monterey Jack cheese with jalape�o peppers -- divided

8 2 1/2

cups cup

(8-inch) fat-free flour tortillas chopped ready-to-eat roasted skinned, boned chicken breasts (such as Tyson; about 2 breasts) fresh cilantro leaves Fruit Salsa (recipe follows) Avocado Cream (recipe follows) FRUIT SALSA coarsely chopped peeled ripe papaya or mango (about 1 large) coarsely chopped peeled kiwifruit (about 3 kiwifruit) fresh corn kernels (about 1 ear) chopped red onion minced fresh cilantro fresh lime juice minced seeded jalape�o pepper salt AVOCADO CREAM peeled medium avocado -- pitted and cut into chunks fat-free sour cream fresh lime juice minced fresh cilantro

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

cups cups cup cup cup tablespoons tablespoon teaspoon

3 1

1 2 3

1/2

cup tablespoons tablespoons

Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add shredded carrot and onions; saut� 5 minutes or until tender. Sprinkle 2 tablespoons shredded cheese over each of 4 tortillas, and divide carrot mixture evenly over tortillas. Top each tortilla with 1/2 cup chicken, 2 tablespoons cilantro leaves, and 2 tablespoons cheese, and top with a tortilla. Place skillet coated with cooking spray over medium heat until hot. Add 1 quesadilla, and cook 2 minutes on each side or until quesadilla is browned. Repeat with the remaining quesadillas. Cut each quesadilla into 6 wedges. Arrange 4 quesadilla wedges on each of 6 plates. Top each serving with 2/3 cup Fruit Salsa and about 3 tablespoons Avocado Cream. ___________________ To Make Fruit Salsa: Combine all ingredients in a small bowl; cover and chill. Yield: 4 cups To Make Avocado Cream: Place first three ingredients into a blender, process until smooth. Spoon pur�ed mixture into a small bowl, stir in cilantro. Cover and chill. Yield: 1 1/3 cups Source: "Cooking Light, July/August 98, p.128" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 375 Calories (kcal); 13g Total Fat; (31% calories from fat); 26g Protein; 41g Carbohydrate; 59mg Cholesterol; 470mg Sodium Food Exchanges: 1 Grain(Starch); 3 Lean Meat; 1 Vegetable; 1 Fruit; 2 Fat; 1/2

Other Carbohydrates Nutr. Assoc. : 0 4921 0 26152 25064 2805 0 2130706543 2130706543 0 4354 779 2873 4712 0 0 20102 0 0 2108 0 0 0 * Exported from MasterCook * Chicken Soup with Orzo Recipe By Serving Size Categories Amount -------1 3 1 1 1 1 1 1/2 1 2 2 1 1/4 3/4 1 1/2 : : 8 Preparation Time :0:00 : March '98 Soups And Stews

Poultry

Measure Ingredient -- Preparation Method ------------ -------------------------------(3-pound) package chicken pieces quarts water medium onion -- cut into 8 wedges cup chopped carrot cup chopped celery tablespoon black peppercorns cups sliced carrot cup diced celery tablespoons chopped fresh basil OR teaspoons dried basil teaspoon chopped fresh oregano OR teaspoon dried oregano teaspoon salt bay leaf cup uncooked orzo (rice-shaped pasta)

Remove and discard giblets and neck from chicken. Rinse chicken under cold water; pat dry. Trim excess fat. Combine chicken and 3 quarts water in a stockpot; bring to a boil. Add the onion, chopped carrot, chopped celery, and peppercorns; bring to a boil. Partially cover, reduce heat, and simmer 1 hour. Remove the chicken from broth, reserving broth; cool. Remove chicken from bones; cut meat into bite-size pieces. Strain chicken broth through a sieve over a bowl; discard solids. Add enough water to broth to measure 10 cups; pour broth mixture into stockpot. Add sliced carrot, diced celery, basil, oregano, salt, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Add chicken and orzo; cook 8 minutes or until pasta is done. Serving Size: 1 1/2 cups Description: "Researchers speculate that it's more than the hot, steamy nature of chicken soup that helps relieve congestion. Chances are there is an aromatic or flavoring compound in chicken soup that offers an extra measure of cold relief." Source: "Cooking Light, March 1998, p.96"

Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 160 Calories (kcal); 5g Total Fat; (27% calories from fat); 13g Protein; 16g Carbohydrate; 40mg Cholesterol; 289mg Sodium Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 9230 0 5646 26072 0 2261 0 0 0 0 2130706543 0 0 2130706543 0 0 4318 * Exported from MasterCook * Chicken Yakisoba Recipe By Serving Size Categories :Marilyn Page, Kirkland, Wash. : 4 Preparation Time :0:00 : International Pasta

March '98 Poultry

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

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

1/4 4 1/2

Ingredient -- Preparation Method -------------------------------low-sodium soy sauce -- divided skinned, boned chicken breast -- cut into bite-size pieces vegetable oil -- divided vertically sliced onion (2-inch) julienne-cut carrot coarsely shredded napa (Chinese) cabbage sake (rice wine) OR dry sherry minced peeled fresh ginger sugar salt cooked soba (about 9 ounces uncooked buckwheat noodles)

Combine 3 tablespoons soy sauce and chicken in a zip-top plastic bag; seal and marinate in refrigerator 30 minutes, turning occasionally. Heat 1 teaspoon oil in a large nonstick skillet or wok over medium-high heat. Add chicken; cook 3 minutes or until done. Remove chicken from skillet; keep warm. Add 1 teaspoon oil, onion, and carrot to skillet; stir-fry 2 minutes. Add cabbage; stir-fry 2 minutes or until cabbage begins to wilt. Combine 1/4 cup soy sauce, sake, ginger, sugar, and salt. Pour sake mixture over cabbage mixture. Add chicken and soba; toss well to coat. Cook 1 minute or until thoroughly heated. Serving Size: 2 cups Cuisine:

"Asian" Source: "Cooking Light, March 1998, p.135" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 389 Calories (kcal); 4g Total Fat; (8% calories from fat); 27g Protein; 63g Carbohydrate; 33mg Cholesterol; 1810mg Sodium Food Exchanges: 3 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : "I had no idea how hard it is to take a recipe that is simply in your head and put it down on paper. I did a few drafts and sent it to a friend in California for her to try out and critique. Now it's in the fourth draft, and I'm still staring at it, hoping it's OK. This is a favorite request from my family and friends." �Marilyn Page, Kirkland, Wash. Nutr. Assoc. : 0 26039 0 20230 20024 2616 2130706543 0 0 26086 0 0 763 0 * Exported from MasterCook * Chicken, Leeks, and Plum Tomatoes with Linguine Recipe By Serving Size Categories Amount -------4 1/4 1/8 1 3 4 2 5 1/2 1/3 1/4 :Marianne Mastronunzio, Norwich, Conn. : 5 Preparation Time :0:00 : March '98 Pasta Poultry

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

Ingredient -- Preparation Method -------------------------------skinned, boned chicken breast halves salt pepper Cooking spray cup low-salt chicken broth cup dry vermouth cups thinly sliced leek (about 3 large) garlic cloves -- minced (14 1/2-ounce) cans plum tomatoes -- undrained and chopped cups hot cooked linguine (about 12 ounces uncooked pasta) cup (2 ounces) finely shredded fresh Parmesan cheese cup chopped fresh basil

Sprinkle chicken with salt and pepper. Place a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 5 minutes on each side or until done. Remove from skillet; cool and cut into thin slices. Set aside. Add broth and vermouth to skillet, scraping pan to loosen browned bits. Add leek and garlic; saut� 10 minutes over medium-high heat or until tender. Stir in chicken and tomatoes; reduce heat, and simmer 5 minutes. Combine tomato mixture, linguine, and cheese in a large bowl, and toss well. Spoon into bowls; sprinkle with basil.

Serving Size: 1 1/2 cups Source: "Cooking Light, March 1998, p.130" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 419 Calories (kcal); 5g Total Fat; (11% calories from fat); 35g Protein; 57g Carbohydrate; 58mg Cholesterol; 567mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : "I came across this recipe one day and loved the ingredients. The original version, however, included lots of butter and cheese. Cooking is a hobby of mine and healthful eating is important to me, so I eliminated the butter and lowered the amount of cheese. I serve this dish on a large pasta platter garnished with fresh basil. It's a hit every time." �Marianne Mastronunzio, Norwich, Conn. Nutr. Assoc. : 26039 0 0 0 0 0 3891 620 2470 2845 4925 0 * Exported from MasterCook * Chicken-and-Pasta Salad Recipe By Serving Size Categories Amount -------1 1/2 1 3/4 1/3 1/4 2 1/2 1/4 1/4 4 1 :Ashley Killingsworth, Greensboro, N.C. : 6 Preparation Time :0:00 : March '98 Pasta Salads Ingredient -- Preparation Method -------------------------------chopped peeled cucumber frozen green peas -- thawed plain fat-free yogurt chopped onion light mayonnaise prepared mustard celery seeds salt pepper chopped cooked chicken breast (about 1 pound) cooked farfalle (about 1/2 cup uncooked bow tie pasta)

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

Combine the first 9 ingredients in a medium bowl. Add the chopped cooked chicken and the cooked pasta, and toss mixture well. Cover salad and chill 1 hour. Serving Size: 1 cup Source: "Cooking Light, March 1998, p.132" Copyright:

"� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 184 Calories (kcal); 4g Total Fat; (21% calories from fat); 22g Protein; 13g Carbohydrate; 55mg Cholesterol; 253mg Sodium Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : "I didn't grow up eating low-fat foods, but as an adult I've been trying to follow a low-fat lifestyle for my family. I want my daughter to grow up knowing how to eat healthfully. Because I love pasta salads, green peas, and chicken, I developed this recipe that incorporates all of them with ingredients that are lower in fat and calories than in the usual recipe." �Ashley Killingsworth, Greensboro, N.C. Nutr. Assoc. : 3010 3459 20137 0 0 0 20209 0 0 9206 26790 0 * Exported from MasterCook * Chicken-and-Rajas Enchiladas Recipe By Serving Size Categories Amount -------2 2 1 3/4 1/4 4 1 1 : : 4 Preparation Time :0:00 : April '98

Poultry

Measure -----------large (4-ounce) cup cup teaspoon cup cup

Ingredient -- Preparation Method -------------------------------poblano chiles Cooking spray skinned, boned chicken breasts -- cut into 1/4-inch strips chopped tomato thinly sliced onion freshly ground pepper (10-inch) fat-free flour tortillas Refried White Beans (4 ounces) shredded Fontina or Monterey Jack cheese Fresh cilantro sprigs (optional)

Preheat broiler. Cut poblanos in half lengthwise, and discard seeds and membranes. Place poblano halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag, and seal. Let stand 10 minutes. Peel chiles and cut into 1/4-inch strips. Place a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken, tomato, and onion; saut� 5 minutes or until chicken is done. Stir in pepper. Warm tortillas according to package directions. Spread about 1/4 cup Refried White Beans down center of each tortilla. Divide the chicken mixture, chiles, and cheese evenly among the tortillas, and roll up. Garnish enchiladas with cilantro sprigs, if desired. Serving Size: 1 enchilada Source:

"Cooking Light, April 1998, p.107" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 430 Calories (kcal); 11g Total Fat; (22% calories from fat); 32g Protein; 53g Carbohydrate; 58mg Cholesterol; 554mg Sodium Food Exchanges: 3 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : Be sure to prepare the Refried White Beans before starting this recipe. Rajas is Spanish for roasted-pepper strips. Red bell peppers can be substituted for the poblano chiles, if you like. Nutr. Assoc. : 4532 0 4943 0 0 0 5918 0 26152 384 * Exported from MasterCook * Refried White Beans Recipe By Serving Size Categories Amount -------2 1/2 1 3 1 1/2 2 1/4 : : 10 Preparation Time :0:00 : April '98

Vegetables

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoons vegetable oil cup finely chopped carrot cup chopped green onions large garlic cloves -- minced teaspoons ground cumin (15-ounce) cans cannellini beans or other white beans -- undrained cup chopped fresh cilantro

Heat oil in a large nonstick skillet over medium-high heat. Add carrot; saut� 5 minutes. Add onions and garlic; saut� 2 minutes or until tender. Stir in cumin and beans; partially mash mixture with a potato masher. Cook 10 minutes or until thick, stirring frequently. Stir in cilantro. Serving Size: 1/4 cup Source: "Cooking Light, April 1998, p.107" Copyright: "� Cooking Light" Yield: "2 1/2 Cups" - - - - - - - - - - - - - - - - - - Per serving: 116 Calories (kcal); 1g Total Fat; (9% calories from fat); 7g Protein; 20g Carbohydrate; 0mg Cholesterol; 9mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

NOTES : Make ahead to use in the Wild-Mushroom Nachos and the Chicken-and- Rajas Enchiladas, or just for dipping. The beans can be stored in an airtight container in the refrigerator for up to two weeks. Nutr. Assoc. : 0 20022 0 620 0 5512 0 * Exported from MasterCook * Chicken-and-Sweet Pepper Fajitas Recipe By Serving Size Categories Amount -------2 2 1 1 1 1/4 1/3 1/4 1/8 : : 4 Preparation Time :0:00 : Main Dish Poultry

May '98

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

12 strips 4 2

Ingredient -- Preparation Method -------------------------------vegetable oil -- divided vertically sliced onion yellow bell pepper strips red bell pepper strips green bell pepper strips thinly sliced seeded jalape�o pepper (about 2 peppers) chopped fresh cilantro salt black pepper skinned, boned chicken breast -- cut into 2�1/4-inch (8-inch) flour tortillas light cream cheese with garlic and spices

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the onion, bell peppers, and jalape�o; stir-fry 12 minutes or until crisp-tender. Remove bell pepper mixture from skillet; stir in cilantro, salt, and black pepper. Heat 1 teaspoon oil in skillet over medium-high heat. Add chicken; saut� 3 minutes or until done. Return pepper mixture to skillet; cook 1 minute or until thoroughly heated. Heat tortillas according to package directions. Spread 1 1/2 teaspoons of cream cheese over each tortilla. Divide chicken mixture evenly among tortillas; roll up. Serving Size: 1 fajita Source: "Cooking Light, May 1998, p.82" Copyright: "� Cooking Light" Yield: "4 Fajitas" - - - - - - - - - - - - - - - - - - Per serving: 343 Calories (kcal); 8g Total Fat; (22% calories from fat); 26g Protein; 40g Carbohydrate; 53mg Cholesterol; 467mg Sodium

Food Exchanges: 2 Grain(Starch); 3 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 20230 5630 4695 3572 26060 0 0 0 2313 1666 3928 * Exported from MasterCook * Chicken-Pasta Salad Recipe By Serving Size Categories Amount -------4 2 3/4 3/4 1/2 1/2 : : 6 Preparation Time :0:00 : July/Aug '98 Salads

Poultry

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

3 3 2 1 1 1

1/4 1/4

Ingredient -- Preparation Method -------------------------------cooked farfalle (about 8 ounces uncooked bow tie pasta) roasted, boned and skinned chicken breast halves (about 2 halves) -- diced ready-to-eat sliced carrot sliced celery frozen petite green peas -- thawed diced red bell pepper extra-virgin olive oil fresh lemon juice minced fresh parsley Dijon mustard grated lemon rind dried tarragon salt black pepper

Combine the first 6 ingredients in a large bowl. Combine the olive oil and remaining ingredients, and stir mixture well with a whisk. Drizzle vinaigrette over salad, and toss gently. Cover salad and chill. Serving Size: 1 1/3 cups Source: "Cooking Light, July/August 98, p.136" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 299 Calories (kcal); 10g Total Fat; (29% calories from fat); 20g Protein; 32g Carbohydrate; 40mg Cholesterol; 190mg Sodium Food Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : Any kind of short pasta can be substituted for farfalle. Nutr. Assoc. : 2836 4745 0 0 3459 0 0 0 0 0 0 0 0 0 * Exported from MasterCook *

Chicken-Spinach Enchilada Casserole Recipe By Serving Size Categories : : 8 Preparation Time :0:00 : Casseroles Main Dish

June '98 Poultry

Amount --------

Ingredient -- Preparation Method -------------------------------Cooking spray 1 (8-ounce) package mushrooms -- sliced 4 (4-ounce) skinned boned chicken breast halves 1 1/2 cups (6 ounces) shredded reduced-fat sharp Cheddar cheese -- divided 1 cup low-fat sour cream 1/4 teaspoon salt 1/4 teaspoon black pepper 1 (10 3/4-ounce) can condensed reduced-fat reduced-sodium cream of mushroom soup -- undiluted 8 (8-inch) flour tortillas 1 (10-ounce) package frozen chopped spinach -- thawed, drained, and squeezed dry Preheat oven to 350�. Place a large nonstick skillet coated with cooking spray over medium- high heat until hot. Add mushrooms; saut� 4 minutes. Remove from skillet; set aside. Recoat skillet with cooking spray; place over medium-high heat until hot. Add chicken; cook 4 minutes on each side or until done. Remove chicken from skillet; cool slightly. Cut chicken into 1-inch cubes. Combine chicken, 3/4 cup cheese, sour cream, salt, pepper, and one-half can of mushroom soup in a bowl. Warm tortillas according to package directions. Spoon about 1/3 cup chicken mixture down center of each tortilla; roll up. Place filled tortillas in 13 � 9inch baking dish coated with cooking spray; top with remaining soup, spreading evenly. Layer mushrooms and spinach over tortillas; sprinkle with 3/4 cup cheese. Cover and bake at 350� for 30 minutes. Uncover and bake an additional 5 minutes or until thoroughly heated. Serving Size: 1 enchilada Source: "Cooking Light, June 1998, p.120" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 349 Calories (kcal); 10g Total Fat; (26% calories from fat); 26g Protein; 37g Carbohydrate; 44mg Cholesterol; 837mg Sodium Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : "I started reading your magazine 2 1/2 years ago while doing my dietetic internship at the National Institutes of Health. I'm not a practicing dietitian

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

right now, but I still enjoy cooking healthfully for my husband and my 1-year-old son, Cole. About 75% of what I cook comes from Cooking Light." �Shanna Fuller, Branson, Mo. Nutr. Assoc. : 0 4196 2313 26495 0 0 0 2947 1666 0 0 * Exported from MasterCook * Chickpea-and-Corn Patties Recipe By Serving Size Categories Amount -------2 1 1/2 1 1 1/4 1 3 1/2 1/2 1/4 : : 4 Preparation Time :0:00 : July/Aug '98

Sandwiches

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

Ingredient -- Preparation Method -------------------------------olive oil -- divided fresh corn kernels (about 3 ears) chopped onion minced fresh thyme OR teaspoon dried thyme (19-ounce) can chickpeas (garbanzo beans) -- rinsed and drained cup fresh breadcrumbs tablespoons cornmeal -- divided teaspoon salt teaspoon ground red pepper Cooking spray

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add corn, onion, and thyme; saut� 2 minutes. Place onion mixture, chickpeas, breadcrumbs, 2 tablespoons cornmeal, salt, and red pepper in a food processor. Pulse 2 times or until combined and chunky. Divide chickpea mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty; dredge patties in 1 tablespoon cornmeal. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over mediumhigh heat. Add patties; cook 5 minutes. Carefully turn patties over; cook 5 minutes or until golden. Source: "Cooking Light, July/August 98, p.140" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 283 Calories (kcal); 4g Total Fat; (13% calories from fat); 10g Protein; 54g Carbohydrate; trace Cholesterol; 704mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Serve these with salsa, either a commercial brand from the supermarket shelf or one of our fresh salsa recipes. Nutr. Assoc. : 0 2873 0 3413 0 2130706543 2603 0 0 0 0 0 * Exported from MasterCook *

Chilled Poached Salmon with Panzanella Recipe By Serving Size Categories Amount -------2 4 2 1 1/2 1/4 1/4 1 1 1 4 : : 4 Preparation Time :0:00 : April '98

Fish And Shellfish

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

1/2 1/4

Ingredient -- Preparation Method -------------------------------water salmon fillets (about 1 inch thick) diced tomato finely chopped, seeded, peeled cucumber finely chopped red onion coarsely chopped ripe olives balsamic vinegar chopped fresh basil OR teaspoon dried basil tablespoon capers teaspoon pepper teaspoon salt (1 1/2-ounce) slices Italian bread -- toasted Basil sprigs (optional)

Bring water to a boil in a large skillet. Add salmon; reduce heat, and simmer 7 minutes or until fish flakes easily when tested with a fork. Remove from skillet; place in a shallow dish. Cover and chill. Combine the tomato and next 8 ingredients (tomato through salt). Cover tomato mixture and chill 30 minutes. Place 1 toast slice on each of 4 plates; top each with 1 cup tomato mixture and one fillet. Garnish with basil sprigs, if desired. Description: "This is a twist on the Italian salad called panzanella (pahn-zah-NEHL-lah)� made with bread, onions, tomatoes, and a vinaigrette-style dressing." Source: "Cooking Light, April 1998, p.126" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 408 Calories (kcal); 13g Total Fat; (29% calories from fat); 42g Protein; 30g Carbohydrate; 77mg Cholesterol; 579mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 5 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 405 0 3010 2679 2678 0 3332 0 2130706543 2478 0 0 756 87 * Exported from MasterCook * Chinese Red-Cooked Chicken Thighs

Recipe By Serving Size Categories Amount -------1/4 3 3 1 1 5 3 2 8 2 1

: : 4 Preparation Time :0:00 : International Poultry

June '98

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

ounces cup

Ingredient -- Preparation Method -------------------------------sherry sugar low-sodium soy sauce water fennel seeds -- crushed (1/4-inch) peeled fresh ginger orange rind strips (3-inch) cinnamon sticks chicken thighs (about 2 pounds) -- skinned uncooked bean threads (cellophane noodles) boiling water

Combine first 8 ingredients in a Dutch oven; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes. Add chicken; partially cover, and simmer for 45 minutes, turning chicken occasionally. Discard the cinnamon sticks and rind. Combine noodles and boiling water in a bowl; let stand for 5 minutes or until soft. Drain. Serve chicken over noodles. Serving Size: 2 chicken thighs and 1 cup noodles Cuisine: "Asian" Source: "Cooking Light, June 1998, p.148" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 321 Calories (kcal); 6g Total Fat; (17% calories from fat); 29g Protein; 35g Carbohydrate; 115mg Cholesterol; 579mg Sodium Food Exchanges: 1 Grain(Starch); 4 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates NOTES : Red-cooking is a popular Chinese technique of braising meat or poultry in a soy-based mixture including spices such as cinnamon. The method gives dishes a reddish color and subtle flavor. Nutr. Assoc. : 0 0 4026 0 3267 26076 4307 2705 4951 276 0 * Exported from MasterCook * Chinese Spicy Gingered Beef Recipe By Serving Size Categories : : 4 : Beef Preparation Time :0:15 July/Aug '98

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

Measure -----------(3/4-pound) tablespoon teaspoons tablespoon cloves cup cup tablespoons tablespoon tablespoon teaspoon (8-ounce) can cups cups

Ingredient -- Preparation Method -------------------------------flank steak cornstarch olive oil minced peeled fresh ginger garlic -- minced halved baby carrots fat-free beef broth low-sodium soy sauce hoisin sauce dry white wine crushed red pepper sliced water chestnuts -- drained sliced bok choy -- about 6 ounces hot cooked long-grain rice

Trim fat from steak; cut steak diagonally across grain into thin slices. Combine steak and cornstarch. Heat oil in a large nonstick skillet over medium-high heat until hot. Add steak mixture; saut� 3 minutes. Stir in ginger and garlic; cook 10 seconds. Stir in carrots and next 6 ingredients (carrots through water chestnuts); cover and cook 4 minutes. Stir in bok choy; cover and cook for 2 minutes. Serve with rice. Serving Size: 1 cup beef mixture and 1/2 cup rice Cuisine: "Asian" Source: "Cooking Light, July/August 98, p.148" Copyright: "� Cooking Light" T(Cooking Time): "0:10" - - - - - - - - - - - - - - - - - - Per serving: 360 Calories (kcal); 12g Total Fat; (29% calories from fat); 22g Protein; 41g Carbohydrate; 43mg Cholesterol; 550mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3298 0 0 26076 0 2111 20109 0 0 0 0 1586 183 632 * Exported from MasterCook * Chocolate-Apricot Strudel Recipe By Serving Size Categories Amount -------: : 8 Preparation Time :0:00 : April '98

Desserts

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

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

2 1 1

1/3 1/4

1/2 8 4

cup cup tablespoons cup tablespoon cup sheets

amaretto (almond-flavored liqueur) sugar water dried apricots -- thinly sliced (about 6 ounces) chopped crystallized ginger semisweet chocolate chips -- divided REMAINING INGREDIENTS frozen phyllo dough -- thawed Butter-flavored cooking spray apricots (optional) -- diced

Prepare filling: Combine first 3 ingredients in a medium bowl. Microwave at HIGH 1 1/2 minutes or until sugar dissolves, stirring after 45 seconds. Stir in dried apricots and ginger; cover. Microwave at HIGH 3 minutes; let stand 5 minutes. Place apricot mixture in a food processor or blender; process until coarsely chopped. Spoon apricot mixture into bowl; cover and cool completely. Stir in 1/4 cup chips. Preheat oven to 350�. Place 1 phyllo sheet on work surface (cover remaining dough to keep from drying); lightly coat with cooking spray. Working with 1 phyllo sheet at a time, coat remaining 7 phyllo sheets with cooking spray, placing one on top of the other. Place a sheet of plastic wrap over phyllo, pressing gently to seal sheets together; discard plastic wrap. Spoon filling along 1 long edge of phyllo, leaving a 2-inch border. Fold over the short edges of phyllo to cover 2 inches of apricot mixture on each end. Starting at long edge with 2-inch border, roll up jelly-roll fashion. Do not roll tightly, or the strudel may split. (Strudel may be frozen for up to five days at this point.) Place strudel, seam side down, on a baking sheet coated with cooking spray. Score 7 diagonal slits into top of strudel using a sharp knife. Lightly spray strudel with cooking spray. Bake at 350� for 30 minutes or until golden. Place 1/4 cup chips in a small heavy-duty zip-top plastic bag, and seal. Submerge bag in very hot water until chips melt. Snip a tiny hole in 1 corner of bag; drizzle chocolate evenly over each of 8 dessert plates. Cut strudel diagonally into 16 slices using a serrated knife dipped in hot water; arrange 2 slices over chocolate drizzle. Garnish each serving with diced apricot, if desired. Source: "Cooking Light, April 1998, p.112" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 202 Calories (kcal); 4g Total Fat; (20% calories from fat); 2g Protein; 36g Carbohydrate; 1mg Cholesterol; 96mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 2044 0 0 3090 3003 4886 0 0 0 0 0

* Exported from MasterCook * Chocolate-Chip Bundt Cake Recipe By Serving Size Categories Amount -------2 1 3 2 4 1 1 1 1 1/2 : : 16 Preparation Time :0:00 : Cake July/Aug '98

Desserts

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

3/4

Ingredient -- Preparation Method -------------------------------Cooking spray teaspoons all-purpose flour cup fat-free sour cream cup plus 1 tablespoon warm water tablespoons vegetable oil teaspoons instant espresso OR teaspoons instant coffee granules (8-ounce) carton egg substitute (18.25-ounce) package devil's food cake mix (without pudding in the mix) (3.9-ounce) package chocolate instant pudding mix cup semisweet chocolate chips tablespoon powdered sugar

Preheat oven to 350�. Coat a 12-cup Bundt pan with cooking spray, and dust with flour; set aside. Combine the sour cream and next 6 ingredients (sour cream through chocolate pudding mix) in a large bowl, and beat mixture at medium speed of a mixer for 3 minutes. Add the chocolate chips, and beat the mixture for 30 seconds. Spoon the cake batter into the prepared Bundt pan. Bake cake at 350� for 1 hour or until a wooden pick inserted in center comes out clean. Cool cake in pan 10 minutes on a wire rack. Invert cake onto a wire rack, and cool completely. Sprinkle cake with powdered sugar. Source: "Cooking Light, July/August 98, p.138" Copyright: "� Cooking Light" T(Baking Time): "1:00" - - - - - - - - - - - - - - - - - - Per serving: 236 Calories (kcal); 8g Total Fat; (28% calories from fat); 5g Protein; 39g Carbohydrate; 2mg Cholesterol; 305mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 1/2 Other Carbohydrates NOTES : "I used to be a nanny, but my passion for cooking compelled me to take on a new career. I'm moving to California to attend a culinary school, and hope to become a pastry chef some day. This is a favorite cake from my childhood days that I decided to lighten." �Jennifer Sivecz, Telford, Pa.

Nutr. Assoc. : 0 0 0 1582 0 20216 0 2130706543 0 5713 2646 4886 0 * Exported from MasterCook * Chocolate-�clair Icebox Dessert Recipe By Serving Size Categories Amount -------22 1/2 3 2 1 1 1/4 2 2 2 1 1/2 : : 18 Preparation Time :0:00 : Desserts

Jan/Feb '98

Measure -----------sheets

Ingredient -- Preparation Method -------------------------------low-fat honey graham crackers (about 1 [14-ounce] box) -- divided Cooking spray cups fat-free milk (3.4-ounce) packages fat-free vanilla instant pudding mix (8-ounce) tub fat-free cream cheese (8-ounce) tub frozen reduced-calorie whipped topping -- thawed cup fat-free milk tablespoons stick margarine or butter -- softened tablespoons honey ounces unsweetened chocolate -- melted cups sifted powdered sugar

Arrange 7 1/2 graham cracker sheets in the bottom of a 13 � 9-inch baking dish coated with cooking spray. Combine 3 cups milk, pudding mix, and cream cheese in a large bowl, and beat at low speed of a mixer 1 minute or until thick. Fold in whipped topping. Spread half of the pudding mixture over graham crackers, and top with 7 1/2 graham cracker sheets. Repeat the procedure with the remaining half of pudding mixture and 7 1/2 graham cracker sheets. Combine 1/4 cup milk, softened margarine, honey, and unsweetened chocolate in a medium bowl, and beat well with a mixer. Gradually add powdered sugar to milk mixture, and beat well. Spread chocolate glaze over graham crackers. Cover dessert and tent with foil; chill 4 hours. Description: ""I've had a not-so-light version of this dessert in my recipe box for years. I kept bypassing it until one day I decided to try it using some of the new low-fat ingredients. Now my guests beg me to give them the recipe."�Shay Collier, Camarillo, Calif." Source: "Cooking Light, January/February 1998, p.168" Copyright: "� Cooking Light" T(Chill Time): "4:00" - - - - - - - - - - - - - - - - - - Per serving: 202 Calories (kcal); 6g Total Fat; (25% calories from fat); 4g Protein; 34g Carbohydrate; 5mg Cholesterol; 317mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 1/2 Other Carbohydrates

Nutr. Assoc. : 649 0 4938 0 0 2861 4938 2394 0 0 0 * Exported from MasterCook * Chocolate-Orange Flan Recipe By Serving Size Categories Amount -------1/2 1 1/4 2 2 1 2 1 1 : : 9 Preparation Time :0:00 : Desserts

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------sugar Cooking spray cups 1% low-fat milk tablespoons Dutch process cocoa tablespoons dark rum teaspoon grated orange rind large egg yolks large egg white (14-ounce) can fat-free sweetened condensed milk

Preheat oven to 300�. Place sugar in a medium, heavy skillet over medium heat; cook until sugar dissolves. Continue cooking an additional 1 1/2 minutes or until golden. Immediately pour into a 9-inch quiche dish coated with cooking spray, tipping quickly until caramelized sugar coats bottom of dish. Combine 1% milk and remaining ingredients in a food processor, and process mixture until smooth. Pour milk mixture over caramelized syrup in dish. Place dish in a shallow roasting pan, and add hot water to pan to a depth of 1 inch. Bake at 300� for 1 hour or until a knife inserted in center of flan comes out clean. Remove dish from roasting pan, and cool 30 minutes on a wire rack. Cover flan, and chill at least 3 hours. Place a plate upside down on top of dish, and invert flan onto plate. Drizzle any remaining caramelized syrup over the flan. Serving Size: 1 wedge Source: "Cooking Light, July/August 98, p.170" Copyright: "� Cooking Light" T(Chill Time): "3:00" - - - - - - - - - - - - - - - - - - Per serving: 207 Calories (kcal); 2g Total Fat; (7% calories from fat); 6g Protein; 41g Carbohydrate; 49mg Cholesterol; 70mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 2 Other Carbohydrates Nutr. Assoc. : 0 0 0 2727 0 0 3232 0 893

* Exported from MasterCook * Chorizo-Banana Bean Soup Recipe By Serving Size Categories Amount -------1 1 1 1/2 4 1/2 1/3 1/3 1 4 3 1/3 1 2 3/4 1/2 1/4 1/4 : : 8 Preparation Time :0:00 : July/Aug '98

Soups And Stews

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

Ingredient -- Preparation Method -------------------------------dried red beans (about 6 ounces) dried black beans (about 6 ounces) olive oil diced smoked chorizo sausage (1 1/3 cups) diced carrot diced onion diced green bell pepper minced seeded habanero pepper garlic cloves -- minced cups water (16-ounce) can fat-free, less-sodium chicken broth bay leaves cup chopped seeded plum tomato teaspoon salt teaspoon black pepper cup mashed ripe banana

Sort and wash beans, and place in a large ovenproof 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; return beans to pan. Heat the oil in a large nonstick skillet over medium-low heat. Add chorizo, carrot, onion, bell pepper, habanero, and garlic, and saut� 15 minutes or until vegetables are tender. Add water and broth to beans in Dutch oven, and bring to a boil. Stir in chorizo mixture and bay leaves, and return to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beans are tender. Add tomato, salt, and black pepper, and simmer 15 minutes. Stir in the mashed banana, and remove from heat. Serving Size: 1 cup Source: "Cooking Light, July/August 98, p.172" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 255 Calories (kcal); 7g Total Fat; (23% calories from fat); 15g Protein; 34g Carbohydrate; 12mg Cholesterol; 469mg Sodium Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Sausage and banana may seem an odd combination, but the spicy chorizo and the sweet flavor of bananas work beautifully together. This soup tastes even

better the next day once the flavors have married. Nutr. Assoc. : 26121 156 0 2691 0 0 0 26578 0 0 58487 0 27021 0 0 4111 * Exported from MasterCook * Ciabatta Recipe By Serving Size Categories Amount -------4 1 1/4 2 2 1/2 1 2 2 : : 24 Preparation Time :0:00 : Breads

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------bread flour Basic Sponge -- (at room temperature; see recipe) warm water (105� to 115�) nonfat dry milk dry yeast (1 package) salt cornmeal bread flour

Lightly spoon 4 cups flour into dry measuring cups; level with a knife. Combine with sponge and next 4 ingredients (sponge through salt) in a food processor; process until dough forms a ball. Process 1 additional minute. Turn dough out onto a floured surface (dough will be sticky and soft); divide dough in half. Working with one portion of dough at a time (cover the remaining dough to keep from drying), roll each portion into a 12 � 6- inch rectangle. Place dough on a parchment paper-lined baking sheet sprinkled with cornmeal. Taper ends of dough to form a "slipper" shape. Sprinkle 2 tablespoons flour over loaves. Cover and let rise 30 minutes or until doubled in bulk. Preheat oven to 425�. Uncover dough. Bake at 425� for 25 minutes or until loaves sound hollow when tapped. Remove from pan; cool on a wire rack. Serving Size: 1 slice Source: "Cooking Light, January/February 1998, p.126" Copyright: "� Cooking Light" Yield: "2 Loaves" T(Baking Time): "0:25" - - - - - - - - - - - - - - - - - - Per serving: 113 Calories (kcal); 1g Total Fat; (4% calories from fat); 4g Protein; 23g Carbohydrate; trace Cholesterol; 92mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 0 5472 0 3188 0 0 0 * Exported from MasterCook * Basic Sponge Recipe By Serving Size Categories Amount -------1 2 2 1/2 3/4 : : 0 Preparation Time :0:00 : Breads Miscellaneous

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------bread flour sugar dry yeast (1 package) very warm water (120� to 130�)

Lightly spoon flour into a dry measuring cup; level with a knife. Place all the ingredients in a food processor, and process for 1 minute or until well-blended. Spoon mixture into a medium bowl; cover and chill sponge for 2 to 24 hours. Description: "This is the foundation for the Ciabatta and the French Country Bread With Currants and Rosemary (see recipes)." Source: "Cooking Light, January/February 1998, p.126" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 556 Calories (kcal); 3g Total Fat; (4% calories from fat); 20g Protein; 112g Carbohydrate; 0mg Cholesterol; 13mg Sodium Food Exchanges: 7 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 3188 5472 * Exported from MasterCook * Cinnamon Crumb Cake Recipe By Serving Size Categories Amount -------1 1/4 2/3 : : 8 Preparation Time :0:00 : Cake May '98

Desserts

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

Ingredient -- Preparation Method -------------------------------all-purpose flour packed brown sugar

1 1

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

teaspoon teaspoon cup teaspoon teaspoon cup teaspoon large

ground cinnamon salt chilled stick margarine or butter -- cut into small pieces baking powder baking soda low-fat buttermilk vanilla extract egg Cooking spray

Preheat oven to 350�. Lightly spoon the flour into dry measuring cups, and level with a knife. Combine the flour, brown sugar, cinnamon, and salt in a bowl, and cut in margarine with a pastry blender or 2 knives until the mixture resembles coarse meal. Reserve 1/2 cup flour mixture for topping, and set aside. Combine remaining flour mixture, baking powder, and baking soda, and add the buttermilk, vanilla, and egg. Beat at medium speed of a mixer until blended. Spoon batter into an 8-inch round cake pan coated with cooking spray. Sprinkle reserved 1/2 cup flour mixture over batter. Bake at 350� for 30 minutes or until cake springs back when touched lightly in center. Cool on a wire rack. Serving Size: 1 wedge Source: "Cooking Light, May 1998, p.115" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 207 Calories (kcal); 7g Total Fat; (28% calories from fat); 3g Protein; 34g Carbohydrate; 24mg Cholesterol; 239mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 4098 0 0 25045 0 0 0 * Exported from MasterCook * Cinnamon-Apricot Glazed Salmon Recipe By Serving Size Categories Amount -------2 1 2 1 : : 4 Preparation Time :0:00 : Fish And Shellfish Main Dish

June '98

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

Ingredient -- Preparation Method -------------------------------low-sodium soy sauce minced peeled fresh ginger (3-inch) cinnamon sticks (12-ounce) can apricot nectar

4

(6-ounce)

salmon fillets (about 1 inch thick)

Combine the first 4 ingredients in a saucepan, and bring to a boil. Reduce heat, and simmer mixture until reduced to 3/4 cup (about 30 minutes). Strain the apricot mixture through a sieve over a bowl, and discard solids. Preheat broiler. Place salmon fillets on a broiler pan lined with foil; broil 5 minutes. Brush fish with 1/4 cup apricot mixture. Broil for 3 minutes or until lightly browned and fish flakes easily when tested with a fork. Serve the fish with the remaining apricot mixture. Serving Size: 5 ounces fish and about 2 tablespoons sauce Source: "Cooking Light, June 1998, p.76" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 357 Calories (kcal); 15g Total Fat; (37% calories from fat); 37g Protein; 19g Carbohydrate; 105mg Cholesterol; 384mg Sodium Food Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 26086 2705 0 26679 * Exported from MasterCook * Cinnamon-Raisin Oatmeal Bars Recipe By Serving Size Categories Amount -------3 1 2/3 1/3 1/3 1/4 1/4 2 1 1/2 : : 16 Preparation Time :0:00 : Cookies July/Aug '98

Desserts

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

Ingredient -- Preparation Method -------------------------------quick-cooking oats raisins packed brown sugar sliced almonds water sesame seeds stick margarine or butter -- melted nonfat dry milk ground cinnamon Cooking spray

Preheat oven to 400�. Combine all ingredients except cooking spray in a food processor; process until combined. Press oat mixture into a 13 � 9-inch baking pan coated with cooking spray. Bake at 400� for 20 minutes or until lightly browned. Cool in pan on a wire rack.

Serving Size: 1 bar Source: "Cooking Light, July/August 98, p.158" Copyright: "� Cooking Light" Yield: "16 " - - - - - - - - - - - - - - - - - - Per serving: 180 Calories (kcal); 7g Total Fat; (31% calories from fat); 4g Protein; 28g Carbohydrate; 8mg Cholesterol; 40mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 4680 0 0 0 0 5136 0 0 0 * Exported from MasterCook * Classic Custard Recipe By Serving Size Categories Amount -------6 1/2 1/4 4 1 1/2 1/2 : : 7 Preparation Time :0:00 : Desserts

May '98

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

Ingredient -- Preparation Method -------------------------------eggs sugar salt 1% low-fat milk vanilla extract almond extract Cooking spray

Preheat oven to 325�. Combine eggs, sugar, and salt in a large bowl; stir well with a whisk. Cook milk in a large, heavy saucepan over medium-high heat to 180� or until tiny bubbles form around edge (do not boil). Remove milk from heat, and gradually add to the egg mixture, stirring constantly with a whisk. Stir in vanilla and almond extracts. Pour into a deep 2-quart souffl� dish coated with cooking spray. Place casserole in a 13 � 9-inch baking pan, and add hot water to the pan to a depth of 1 inch. Bake at 325� for 50 minutes or until a knife inserted in center of custard comes out almost clean. Remove casserole from pan; serve custard warm or chilled. Serving Size: 3/4 cup Source: "Cooking Light, May 1998, p.104" Copyright: "� Cooking Light" T(Baking Time):

"0:50" - - - - - - - - - - - - - - - - - - Per serving: 173 Calories (kcal); 5g Total Fat; (27% calories from fat); 9g Protein; 22g Carbohydrate; 166mg Cholesterol; 194mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 * Exported from MasterCook * Classic French Bread Recipe By Serving Size Categories Amount -------2 1/2 1 3 1 1 1 : : 12 Preparation Time :0:00 : Breads

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------dry yeast ( 1 package) warm water (105� to 115�) bread flour salt Cooking spray water egg white

Dissolve the yeast in warm water in a small bowl; let stand 5 minutes. Lightly spoon flour into dry measuring cups, and level with a knife. Place the flour and salt in a food processor, and pulse 2 times or until blended. With the food processor on, slowly add yeast mixture through food chute, and process until the dough forms a ball. Process for 1 additional minute. Turn the 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 dough, and let rise in a warm place (85�), free from drafts, 45 minutes or until doubled in bulk. 4. Punch dough down, and shape into a 6-inch round loaf. Place loaf on a baking sheet coated with cooking spray. Cover dough and let rise 30 minutes or until doubled in bulk. Preheat oven to 450�. Uncover dough, and make 3 diagonal cuts 1/4-inch deep across top of loaf using a sharp knife. Combine 1 tablespoon water and egg white, and brush mixture over top of loaf. Bake at 450� for 20 minutes or until loaf sounds hollow when tapped. Serving Size: 1 [1 1/2-ounce] slice Source: "Cooking Light, January/February 1998, p.129" Copyright: "� Cooking Light"

Yield: "12 slices" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 128 Calories (kcal); 1g Total Fat; (4% calories from fat); 5g Protein; 25g Carbohydrate; 0mg Cholesterol; 184mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Serving Ideas : This bread is best when eaten the same day it's baked. If you have any left over, do as the French do: Use it to make French toast or a bread pudding. NOTES : Variations:To make a baguette, let the bread dough rise once. Punch dough down, and roll into an 18 � 9-inch rectangle on a lightly floured surface. Roll up the dough starting at the longer edge, pressing down firmly to eliminate any air pockets; then pinch seam and edges to seal. Cover the dough, let rise, and bake according to the recipe instructions above. Nutr. Assoc. : 3188 5472 0 0 0 0 0 * Exported from MasterCook * Classic Sausage-and-Pepper Grill Recipe By Serving Size Categories Amount -------1 5 1 4 2 5 2 1 : : 5 Preparation Time :0:00 : Main Dish

May '98

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

1/4 1/4

teaspoon teaspoon

(3-ounce) tablespoons tablespoon

Ingredient -- Preparation Method -------------------------------Cooking spray red potatoes -- quartered garlic cloves salt -- divided black pepper -- divided red onion -- peeled and cut in half crosswise red bell peppers -- quartered yellow bell peppers -- quartered turkey Italian sausage links chopped fresh parsley minced fresh oregano

Prepare grill. Coat the grill rack with cooking spray. Cut an 18 � 12-inch sheet of heavy-duty foil. Place potatoes and garlic in center of foil; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon black pepper. Fold foil over vegetables, tightly sealing edges. Add foil pouch to grill rack. Grill 30 minutes, turning foil pouch occasionally. Lightly coat onion and bell peppers with cooking spray; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon black pepper. Place onion on grill rack; grill 15 minutes. Turn onion over; add bell peppers and sausage. Grill an additional 15 minutes or until vegetables are tender and sausage is done; turn occasionally. Remove from

grill. Slice bell peppers into strips; coarsely chop onion. Combine bell peppers, onion, and potatoes in a large bowl. Squeeze garlic cloves into a small bowl to extract garlic pulp, and discard skins. Add parsley and oregano, tossing well. Slice grilled sausage links into 1/2-inch-thick slices, and serve with bell pepper mixture. Serving Size: 2 ounces turkey sausage and 1 cup bell pepper mixture Source: "Cooking Light, May 1998, p.83" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 263 Calories (kcal); 8g Total Fat; (27% calories from fat); 19g Protein; 29g Carbohydrate; 72mg Cholesterol; 627mg Sodium Food Exchanges: 1 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 26513 0 0 * Exported from MasterCook * Coconut Triple-Layer Cake Recipe By Serving Size Categories Amount -------1 3 1/2 2 3/4 1/2 1 3/4 1/4 1 1/2 2 1 2/3 1/2 2 1/2 1/4 2/3 1 : : 16 Preparation Time :0:00 : Cake March '98

Desserts

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

Ingredient -- Preparation Method -------------------------------Cooking spray cake flour sifted cake flour baking powder salt baking soda sugar butter or stick margarine -- softened vegetable oil egg whites fat-free milk plain fat-free yogurt vanilla extract butter extract Fluffy Coconut Frosting (recipe follows) flaked sweetened coconut FLUFFY COCONUT FROSTING sugar water cream of tartar

1/4 1/4

3 1 1/4

Dash large teaspoon teaspoon

salt egg whites vanilla extract coconut extract

Preheat oven to 350�. Coat 3 (8-inch) round cake pans with cooking spray; dust with 1 tablespoon flour. Lightly spoon sifted flour into dry measuring cups, and level with a knife. Combine sifted flour, baking powder, salt, and baking soda. Combine sugar, butter, and oil in a large bowl, and beat at medium speed of a mixer until well-blended (about 5 minutes). Add egg whites, 1 at a time, beating well after each addition. Combine the milk and yogurt. Add the flour mixture to the creamed mixture alternately with the milk mixture, beginning and ending with flour mixture. Stir in extracts. Pour cake batter into prepared pans. Sharply tap cake pans once on countertop to remove air bubbles. Bake at 350� for 25 minutes or until a wooden pick inserted in center of cake comes out clean. Cool in pans 10 minutes on wire racks, and remove from pans. Cool completely on wire racks. Place 1 cake layer on top with another cake remaining cake layer. cake. Sprinkle top of refrigerator. ____________________ a plate; spread with 2/3 cup Fluffy Coconut Frosting, and layer. Spread with 2/3 cup frosting, and top with the Spread the remaining frosting over the top and sides of the cake with coconut. Store cake loosely covered in

To Make Fluffy Coconut Frosting: Combine first 5 ingredients in top of a double boiler; place egg white mixture over barely simmering water in bottom of double boiler on cooktop. Beat at high speed of a hand-held mixer until stiff peaks form and candy thermometer registers 160�. Add extracts; beat until blended. Yield: 4 cups Source: "Cooking Light, March 1998, p.80" Copyright: "� Cooking Light" T(Baking Time): "0:25" - - - - - - - - - - - - - - - - - - Per serving: 294 Calories (kcal); 5g Total Fat; (16% calories from fat); 4g Protein; 57g Carbohydrate; 9mg Cholesterol; 275mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 3 1/2 Other Carbohydrates NOTES : We cut the Lemon Filling from Nutr. Assoc. : 0 0 0 0 fat the 0 0 0 0 by more than 50% in this cake. For a variation, use the White Triple-Layer Cake (see recipe) between the layers. 0 0 0 2394 0 3231 4938 20159 0 222 2130706543 5226 0 3231 5403 399

* Exported from MasterCook * Coffee Coffeecake Recipe By Serving Size Categories Amount -------1/3 4 1/2 3 1 1/2 1 1/2 1/2 1 1/2 1/8 1 2 1/2 1 1 2 2 1 2 1/3 : : 9 Preparation Time :0:00 : Cake May '98

Desserts

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

Ingredient -- Preparation Method -------------------------------granulated sugar instant espresso OR instant coffee granules ground cinnamon all-purpose flour granulated sugar baking powder baking soda salt plain low-fat yogurt stick margarine or butter -- melted vanilla extract egg Cooking spray finely chopped walnuts 1% low-fat milk instant espresso OR instant coffee granules sifted powdered sugar

Preheat oven to 350�. Combine first 3 ingredients; set aside. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, 1/2 cup granulated sugar, baking powder, baking soda, and salt in a large bowl. Combine yogurt, margarine, vanilla, and egg; add to flour mixture, stirring just until moist. Spread half of cake batter into an 8-inch square cake pan coated with cooking spray, and sprinkle with half of espresso mixture. Top with remaining batter, spreading to cover; sprinkle with remaining espresso mixture. Swirl batters together using a knife, and sprinkle with walnuts. Bake at 350� for 35 minutes or until cake springs back when touched lightly in center. Cool on a wire rack. Combine milk and 1 teaspoon espresso, stirring until coffee granules dissolve, and stir in the powdered sugar. Drizzle espresso glaze over cake. Source: "Cooking Light, May 1998, p.176" Copyright: "� Cooking Light" T(Baking Time): "0:35"

- - - - - - - - - - - - - - - - - - Per serving: 231 Calories (kcal); 5g Total Fat; (20% calories from fat); 5g Protein; 41g Carbohydrate; 22mg Cholesterol; 218mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 0 20216 0 2130706543 0 0 0 0 0 0 0 4098 0 0 0 20187 0 20216 0 2130706543 0 * Exported from MasterCook * College Chicken Casserole Recipe By Serving Size Categories Amount -------6 1/2 1 1/2 2 1 6 4 4 1 2 3 1/4 1/2 1/4 : : 6 Preparation Time :0:00 : Main Dish Poultry

May '98

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

Ingredient -- Preparation Method -------------------------------water dry white wine dried basil garlic cloves -- halved (10 1/2-ounce) can low-salt chicken broth chicken breast halves (about 2 1/4 pounds) chicken thighs (about 1 pound) Cooking spray cups sliced cremini mushrooms (about 8 ounces) cup all-purpose flour cup 1% low-fat milk teaspoon salt teaspoon pepper cups herb-seasoned stuffing mix tablespoons light butter -- melted

Combine first 5 ingredients in a Dutch oven; bring to a boil. Add chicken; cover, reduce heat, and simmer 30 minutes or until tender. Remove chicken with a slotted spoon; bring broth mixture to a boil. Cook until reduced to 4 cups (about 30 minutes). Pour reduced broth mixture into a zip-top plastic bag. Snip off 1 corner of bag; drain 2 cups broth mixture into a 2-cup glass measure, stopping before the fat layer reaches the opening. Reserve remaining broth mixture for another use. Discard fat. Remove chicken from skin and bones; shred with 2 forks to measure 4 1/2 cups meat. Place chicken in a 13 � 9-inch baking dish coated with cooking spray. Preheat oven to 400�. Place a large skillet coated with cooking spray over medium-high heat. Add mushrooms; saut� 5 minutes. Remove from skillet. Place flour in skillet; gradually add milk, stirring with a whisk until blended. Add 2 cups broth mixture; cook over medium heat 12 minutes or until slightly thick, stirring constantly with a whisk. Stir in mushrooms, salt, and pepper; pour over chicken.

Combine the stuffing mix and butter in a bowl, and sprinkle over the mushroom mixture. Cover and bake casserole at 400� for 20 minutes. Uncover and cook casserole 10 minutes or until bubbly. Source: "Cooking Light, May 1998, p.116" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 423 Calories (kcal); 20g Total Fat; (43% calories from fat); 42g Protein; 16g Carbohydrate; 123mg Cholesterol; 625mg Sodium Food Exchanges: 1/2 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Leftover chicken (or a store-bought rotisserie chicken) will work just as well in this recipe, particularly if you're in a hurry. Just increase the canned chicken broth to 2 cups, and skip the first step. Nutr. Assoc. : 0 0 0 0 0 324 9230 0 4977 0 0 0 0 3686 0 * Exported from MasterCook * Confetti Quesadillas Recipe By Serving Size Categories Amount -------1 1 1 1 2/3 1 1/2 1/2 2 2 1/4 8 1 1 : : 4 Preparation Time :0:00 : April '98

Main Dish

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

Ingredient -- Preparation Method -------------------------------stick margarine or butter chopped onion fresh corn kernels (about 2 ears) garlic clove -- minced chopped tomato minced, seeded jalape�o pepper medium shrimp -- peeled, deveined, and chopped fresh lemon juice minced fresh cilantro salt (8-inch) fat-free flour tortillas (4 ounces) shredded part-skim mozzarella cheese Three-Pepper Salsa

Heat margarine in a medium nonstick skillet over medium heat. Add onion, corn, and garlic, and saut� 30 seconds. Add tomato and jalape�o; saut� 4 minutes. Stir in shrimp, lemon juice, cilantro, and salt; saut� 3 minutes. Remove corn mixture from skillet; keep warm. Place 1 tortilla in a medium nonstick skillet over medium heat; top with 1/4 cup cheese. Spoon 1/2 cup corn mixture over cheese; top with a tortilla. Cook 3 minutes pressing down with a spatula until cheese melts. Turn carefully; cook until thoroughly heated (about 1 minute). Repeat procedure with the remaining tortillas, cheese, and corn mixture. Cut each quesadilla into quarters; serve with

Three-Pepper Salsa. Serving Size: 1 quesadilla and 1/4 cup salsa Cuisine: "Mexican" Source: "Cooking Light, April 1998, p.105" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 375 Calories (kcal); 9g Total Fat; (22% calories from fat); 26g Protein; 49g Carbohydrate; 102mg Cholesterol; 861mg Sodium Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4098 0 3357 0 0 20102 0 0 0 0 25064 26150 0 * Exported from MasterCook * Three-Pepper Salsa Recipe By Serving Size Categories Amount -------1 1/2 3 1/2 2 1 1 3 2 2 : : 9 Preparation Time :0:00 : Appetizers Dips

April '98

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

1/2 1/4

1/4

Ingredient -- Preparation Method -------------------------------boiling water dried ancho chiles OR crushed red pepper poblano chiles yellow bell pepper diced tomato diced red onion chopped fresh cilantro orange juice lime juice minced, seeded serrano chile salt

Combine water and ancho chiles in a small bowl; cover anchos, and let stand for 30 minutes or until soft. Drain well; seed and chop. Preheat broiler. Cut poblanos and bell pepper in half lengthwise; discard seeds and membranes. Place poblanos and bell pepper halves, skin sides up, on a foillined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and dice poblanos and bell pepper. Combine anchos, roasted poblanos and bell pepper, tomato, and the remaining ingredients in a medium bowl; cover salsa, and chill.

Serving Size: 1/4 cup Source: "Cooking Light, April 1998, p.107" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 20 Calories (kcal); trace Total Fat; (5% calories from fat); 1g Protein; 5g Carbohydrate; 0mg Cholesterol; 64mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : This spicy salsa is not for those who can't take the heat. Nutr. Assoc. : 0 2130706543 0 3002 4532 0 0 0 0 0 0 26088 0 * Exported from MasterCook * Confetti-Stuffed Burritos Recipe By Serving Size Categories Amount -------2 1/2 3/4 1/2 2 3/4 3/4 1/2 1/4 1 1/2 3/4 8 1/2 1/2 4 : : 8 Preparation Time :0:00 : International Main Dish

June '98

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

Ingredient -- Preparation Method -------------------------------(1/2-inch) cubed peeled sweet potato low-salt chicken broth coarsely chopped onion garlic cloves -- minced fresh corn kernels (about 2 ears) drained canned black beans -- partially mashed chopped red bell pepper minced fresh cilantro fresh lime juice canned fat-free refried beans (8-inch) flour tortillas fat-free sour cream bottled salsa chopped fresh cilantro (optional)

Preheat oven to 350�. Combine sweet potato and broth in a large nonstick skillet. Bring to a simmer over medium-low heat; cover and cook 7 minutes or until tender. Add onion and garlic; cook 2 minutes. Add corn, black beans, bell pepper, cilantro, and lime juice; simmer, uncovered, 6 minutes or until thoroughly heated. Combine sweet potato mixture and refried beans in a medium bowl. Spoon about 1/2 cup sweet potato mixture down center of each tortilla, and roll up. Place burritos in a 13 � 9-inch baking dish; cover with foil. Bake at 350� for 15 minutes or until thoroughly heated. Serve each burrito with 1 tablespoon sour cream and 1 tablespoon salsa. Sprinkle each burrito with 1 teaspoon chopped cilantro, if desired.

Cuisine: "Mexican" Source: "Cooking Light, June 1998, p.118" Copyright: "� Cooking Light" T(Baking Time): "0:15" - - - - - - - - - - - - - - - - - - Per serving: 278 Calories (kcal); 4g Total Fat; (13% calories from fat); 10g Protein; 52g Carbohydrate; 2mg Cholesterol; 480mg Sodium Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : "I'm home during the day taking care of Maddie, my 2-year-old, and Nick who's 4, so I have plenty of time to develop new recipes. My husband, Andy, likes Mexican food, but I'm not wild about a lot of the ingredients. So these burritos have a nontraditional filling, and we both can enjoy them." �Jody Williams, St. Joseph, Mich. Nutr. Assoc. : 5212 0 2679 0 3357 578 0 0 0 25028 1666 0 1325 26108 * Exported from MasterCook * Cool-as-a-Cucumber Shrimp Sandwich Recipe By Serving Size Categories Amount -------1/3 1/4 1/4 1/4 1 1/2 1/4 6 1 1/2 1 1/2 6 : : 6 Preparation Time :0:00 : Fish And Shellfish Sandwiches

June '98

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

Ingredient -- Preparation Method -------------------------------minced green onions tub-style light cream cheese -- softened light mayonnaise plain low-fat yogurt fresh dill garlic salt black pepper French bread rolls large shrimp -- cooked and peeled thinly sliced cucumber thinly sliced radishes curly leaf lettuce leaves

Combine first 7 ingredients in a bowl. Cut rolls in half horizontally. Spread the cream cheese mixture over cut sides of rolls; arrange shrimp on bottom halves of rolls. Arrange the cucumber and radishes evenly over shrimp; top with lettuce leaves and roll tops. Source: "Cooking Light, June 1998, p.86" Copyright: "� Cooking Light"

- - - - - - - - - - - - - - - - - - Per serving: 299 Calories (kcal); 8g Total Fat; (23% calories from fat); 29g Protein; 27g Carbohydrate; 182mg Cholesterol; 715mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3585 3928 0 0 0 0 0 3327 0 20177 378 810 * Exported from MasterCook * Coq au Vin Recipe By Serving Size Categories Amount -------1/4 1/4 1/8 2 2 2 1 2 1 1 1/4 1 1 1 1 1 2/3 1/2 1/4 : : 4 Preparation Time :0:00 : Jan/Feb '98 Poultry

Main Dish

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

tablespoon tablespoons pound cups cup cup tablespoon teaspoon cup cup teaspoon tablespoons

2

Ingredient -- Preparation Method -------------------------------all-purpose flour pepper -- divided salt skinless chicken breast halves skinless chicken thighs skinless chicken drumsticks olive oil diced shallots small mushrooms diced plum tomato diced carrot diced celery chopped fresh tarragon OR dried tarragon bay leaf dry red wine low-salt chicken broth salt finely chopped fresh chives

Combine flour, 1/8 teaspoon pepper, and 1/8 teaspoon salt in a shallow dish. Dredge chicken in flour mixture. Heat oil in a large Dutch oven over medium-high heat. Add chicken and shallots. Cook 5 minutes, and brown on all sides. Remove chicken. Add mushrooms; saut� 3 minutes. Add tomato, carrot, celery, tarragon, and bay leaf. Cook 1 minute, stirring constantly. Stir in wine and broth; scrape pan to loosen browned bits. Return chicken to pan, and bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Stir in 1/8 teaspoon pepper and 1/4 teaspoon salt. Garnish with chives. Serving Size: 3 ounces chicken and 1/4 cup sauce mixture Source:

"Cooking Light, January/February 1998, p.117" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 337 Calories (kcal); 9g Total Fat; (25% calories from fat); 39g Protein; 20g Carbohydrate; 115mg Cholesterol; 402mg Sodium Food Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 4948 4951 4950 0 1358 4196 26089 0 0 0 0 2130706543 0 0 0 0 20210 * Exported from MasterCook * Corn-and-Jicama Salsa Recipe By Serving Size Categories Amount -------2 1 1/2 1/4 1 1/4 1/4 1/4 1 : : 16 Preparation Time :0:00 : Dips Sauces/Condiments/Marinades

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------fresh corn kernels (about 4 ears) finely chopped peeled tomato finely chopped peeled jicama chopped onion minced fresh cilantro salt paprika black pepper chopped green chiles -- drained

Combine all ingredients in a large bowl. Serving Size: 1/4 cup. Source: "Cooking Light, July/August 98, p.152" Copyright: "� Cooking Light" Yield: "4 cups" - - - - - - - - - - - - - - - - - - Per serving: 23 Calories (kcal); trace Total Fat; (4% calories from fat); 1g Protein; 6g Carbohydrate; 0mg Cholesterol; 36mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Serving Ideas : Serve with grilled fish or chicken.

Nutr. Assoc. : 2873 20183 3794 0 0 0 0 0 20197 * Exported from MasterCook * Couscous Loaf with Feta, Eggplant, and Onion Recipe By Serving Size Categories Amount -------3 1 1/2 1 1/2 2 2 1 1/2 1/2 2 3 1/2 1 1 : : 8 Preparation Time :0:00 : Jan/Feb '98

Vegetarian Main Dishes

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

Ingredient -- Preparation Method -------------------------------water uncooked couscous turmeric salt olive oil diced eggplant diced zucchini chopped bottled roasted red bell peppers diced onion dried oregano garlic cloves -- minced drained canned chickpeas (garbanzo beans) (4 ounces) crumbled Feta cheese egg Cooking spray

Preheat oven to 325�. Bring water to a boil in a medium saucepan; gradually stir in couscous, turmeric, and salt. Remove from heat. Cover and let stand 5 minutes. Fluff with a fork. Heat oil in a large nonstick skillet over medium-high heat. Add eggplant and next 5 ingredients (eggplant through garlic); saut� 4 minutes. Combine eggplant mixture, couscous, chickpeas, Feta, and egg. Coat a 9 � 5-inch loaf pan with cooking spray; line with parchment paper, allowing the parchment to extend over outside edges. Spoon couscous mixture into pan, pressing firmly to pack. Fold parchment over top of couscous mixture. Bake at 325� for 45 minutes or until set. Cool on a wire rack 10 minutes. Unfold parchment; invert molded couscous mixture onto a platter. Cool 15 minutes. Slice; serve warm. Serving Size: 1 slice Source: "Cooking Light, January/February 1998, p.134" Copyright: "� Cooking Light" T(Baking Time): "0:45" - - - - - - - - - - - - - - - - - - Per serving: 224 Calories (kcal); 6g Total Fat; (24% calories from fat); 9g Protein; 33g Carbohydrate; 40mg Cholesterol; 402mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0

Other Carbohydrates Nutr. Assoc. : 0 449 0 0 0 3234 5663 4752 0 0 620 2603 3272 0 0 * Exported from MasterCook * Couscous with Spring Vegetables and Harissa Sauce Recipe By Serving Size Categories Amount -------1 1/3 1/8 1 2 1 1 1/2 1/2 6 3 2 : : 4 Preparation Time :0:00 : April '98

Pasta

1/2 1/2 1/8

1

Measure Ingredient -- Preparation Method ------------ -------------------------------(5.8-ounce) package roasted-garlic-and-olive-oil or plain couscous (such as Near East) cup finely chopped plum tomato teaspoon ground allspice tablespoon olive oil cups coarsely chopped leek cup coarsely chopped yellow bell pepper cup sugar snap peas -- trimmed cup peeled, halved pearl onions cup quartered radishes baby carrots -- cut in half lengthwise garlic cloves -- minced cups torn spinach cup chopped fresh parsley teaspoon sugar teaspoon salt (15-ounce) can chickpeas (garbanzo beans) -- drained Harissa Sauce teaspoons teaspoon teaspoon teaspoon teaspoon tablespoons tablespoon HARISSA SAUCE caraway seeds ground coriander ground cumin crushed red pepper black pepper garlic clove -- peeled jalape�o pepper -- seeded red wine vinegar olive oil

2

1 1 2 1

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

Prepare the couscous according to the package directions, omitting oil. Stir in tomato and allspice; keep warm. Heat oil in a large nonstick skillet over medium-high heat. Add leek and next 6 ingredients (leek through garlic); saut� 8 minutes. Add spinach, parsley, sugar, salt, and chickpeas; saut� 2 minutes. Spoon the vegetable mixture over the couscous mixture, and serve with Harissa Sauce. Serving Size: 1 cup vegetable mixture, 1/2 cup couscous, and 1 tablespoon sauce _____________________

To Make Harissa Sauce: Place the first 7 ingredients in a food processor; process until finely chopped. Add vinegar and oil, and process until smooth. Cover and chill. Yield: 1/4 cup Serving Size: 1 tablespoon Source: "Cooking Light, April 1998, p.93" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 423 Calories (kcal); 9g Total Fat; (18% calories from fat); 14g Protein; 74g Carbohydrate; 0mg Cholesterol; 477mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 3 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : Harissa is a fiery-hot sauce of Tunisian origin that can be bought at Middle Eastern markets. Made from common ingredients, it's easy to prepare. Store sauce in an airtight container in refrigerator for up to 2 weeks. Nutr. Assoc. : 449 26059 0 0 2671 5648 4373 4417 1223 2111 620 0 0 0 0 2603 2130706543 0 252 0 0 0 0 0 26360 0 0 * Exported from MasterCook * Couscous-and-Black Bean Salad Recipe By Serving Size Categories Amount -------1 1/8 2/3 1 1/2 1/4 2 1 1 1/2 1/4 : : 2 Preparation Time :0:00 : March '98

Salads

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

Ingredient -- Preparation Method -------------------------------orange salt uncooked couscous canned black beans -- rinsed and drained chopped red bell pepper chopped green onions chopped fresh parsley seasoned rice vinegar vegetable oil ground cumin

Grate 1/4 teaspoon orange rind, and set aside. Squeeze juice from orange over a bowl; reserve 1/4 cup juice, and set aside. Add water to remaining juice in bowl to equal 1 cup. Bring water mixture and salt to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Cool slightly. Stir in orange rind, beans, bell pepper, onions, and parsley. Combine reserved 1/4 cup orange juice, vinegar, oil, and cumin. Add couscous

mixture; toss well. Store salad in an airtight container in refrigerator. Serving Size: 2 cups Source: "Cooking Light, March 1998, p.154" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 378 Calories (kcal); 2g Total Fat; (3% calories from fat); 16g Protein; 74g Carbohydrate; 0mg Cholesterol; 544mg Sodium Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 449 578 0 0 0 0 2809 0 * Exported from MasterCook * Cowboy-Style "Meat Loaf" Recipe By Serving Size Categories Amount -------2 1 1/2 1/2 1/2 1 1/2 2 1 1/2 2 1 1/4 1/4 1 1 1/2 1/2 3/4 : : 6 Preparation Time :0:00 : Main Dish Vegetarian Main Dishes

May '98

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

Ingredient -- Preparation Method -------------------------------olive oil chopped onion chopped celery diced green bell pepper diced red bell pepper ground cumin garlic cloves -- minced jalape�o pepper -- seeded and chopped cup barbecue sauce -- divided cups mashed cooked peeled baking potato (about 1-pound uncooked potatoes) cup regular oats cup minced fresh cilantro cup ketchup tablespoon Dijon mustard teaspoon salt teaspoon pepper (16-ounce) can kidney beans -- drained and mashed Cooking spray cup (3 ounces) shredded reduced-fat sharp Cheddar cheese

Preheat oven to 375�. Heat oil in a large nonstick skillet over medium-high heat. Add onion and next 6 ingredients (onion through jalape�o); saut� 3 minutes. Stir in 1/4 cup barbecue sauce, potato, and the next 7 ingredients (potato through beans). Spoon the potato

mixture into a 9 � 5-inch loaf pan coated with cooking spray. Bake at 375� for 30 minutes. Brush 1/4 cup barbecue sauce over loaf, and sprinkle with cheese. Bake an additional 10 minutes or until done. Description: ""Kidney beans and mashed potatoes are the hearty base to this zesty `meatless loaf,' which is made flavorful with lots of peppers, barbecue sauce, and cilantro."" Source: "Cooking Light, May 1998, p.143" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 296 Calories (kcal); 5g Total Fat; (15% calories from fat); 14g Protein; 50g Carbohydrate; 3mg Cholesterol; 860mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 620 20103 0 2299 0 0 0 0 0 0 3815 0 26495 * Exported from MasterCook * Crab-and-Broccoli Chowder Recipe By Serving Size Categories Amount -------1 1/2 1 2 1 : : 7 Preparation Time :0:00 : Jan/Feb '98

Soups And Stews

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

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

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

Ingredient -- Preparation Method -------------------------------small broccoli florets (about 1 small head) Cooking spray cup chopped onion cups cubed peeled red potato (about 3/4 pound) cup dry white wine tablespoon Worcestershire sauce teaspoon dried rubbed sage teaspoon salt teaspoon ground nutmeg teaspoon pepper Dash hot sauce (10 1/2-ounce) cans low-salt chicken broth tablespoons all-purpose flour cups 2% reduced-fat milk cup (2 ounces) shredded extra-sharp Cheddar cheese pound lump crabmeat -- drained and shell pieces removed tablespoons lemon juice tablespoon sherry

Steam broccoli, covered, 2 minutes or until tender.

Place a Dutch oven coated with cooking spray over medium heat until hot. Add onion; saut� 4 minutes. Add potato and next 8 ingredients (potato through broth); bring to a boil. Reduce heat; simmer, uncovered, 30 minutes or until tender. Place 3 cups potato mixture in a blender; process until smooth. Add pur�e back to potato mixture in pan; stir well. Place flour in a bowl. Gradually add milk; stir with a whisk until blended. Add to potato mixture. Cook over medium heat until thick (about 10 minutes), stirring constantly. Stir in cheese. Add broccoli, crabmeat, lemon juice, and sherry; cook until thoroughly heated. Serving Size: 1 1/2 cups Source: "Cooking Light, January/February 1998, p.161" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 214 Calories (kcal); 6g Total Fat; (24% calories from fat); 20g Protein; 21g Carbohydrate; 53mg Cholesterol; 356mg Sodium Food Exchanges: 1 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20011 0 0 4716 0 0 3154 0 0 0 0 0 0 20001 26017 0 0 0 * Exported from MasterCook * Creamed Salmon with Fresh Corn and Dill Recipe By Serving Size Categories Amount -------1 1/4 4 1 2 4 1 1 8 : : 4 Preparation Time :0:00 : July/Aug '98

Main Dish

Measure -----------(3/4-pound) teaspoon ears cup slices teaspoons teaspoon teaspoon tablespoon teaspoon slices

1/2 1/4

Ingredient -- Preparation Method -------------------------------salmon fillet (about 1 inch thick) freshly ground black pepper Cooking spray shucked corn whole milk -- divided (1/2-inch-thick) onion all-purpose flour salt white pepper chopped fresh dill OR dried dill (1/2-inch-thick) French bread -- toasted

Prepare grill or broiler. Sprinkle both sides of the salmon fillet with black pepper. Place the salmon fillet on a grill rack or broiler pan coated with cooking spray, and grill the salmon for 5 minutes on each side or until the fish flakes

easily when tested with a fork. Flake the salmon. Cut off the tops of the corn kernels, and scrape the corn milk and remaining pulp from the cobs using the dull side of a knife blade. Set the corn kernels and corn milk aside. Combine 3/4 cup milk and onion slices in a large saucepan. Bring the milk mixture just to a boil over medium heat; cover, reduce heat, and simmer 5 minutes. Discard the onion. Add the corn and corn milk to pan, and cook 5 minutes, stirring frequently. Combine the flour and 1/4 cup milk in a small bowl, and stir flour mixture well with a whisk. Add flour mixture, salt, and white pepper to corn mixture in pan, and stir well. Cook 7 minutes or until thick, stirring constantly. Remove from heat, and gently stir in salmon and dill. Serve over toasted bread slices. Serving Size: 1 cup salmon mixture and toast slices Source: "Cooking Light, July/August 98, p.97" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 408 Calories (kcal); 12g Total Fat; (25% calories from fat); 28g Protein; 49g Carbohydrate; 61mg Cholesterol; 655mg Sodium Food Exchanges: 3 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : In this recipe, the milk is infused with onion for extra flavor. However, you can skip this step to save time. Nutr. Assoc. : 26679 20007 0 3209 0 27187 0 0 0 3360 0 2130706543 594 * Exported from MasterCook * Creamed Spinach Recipe By Serving Size Categories Amount -------2 2 2 : : 4 Preparation Time :0:00 : Jan/Feb '98

Vegetables

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

Measure Ingredient -- Preparation Method ------------ -------------------------------(10-ounce) bags fresh spinach Cooking spray tablespoons minced shallots teaspoons all-purpose flour teaspoon salt teaspoon ground nutmeg cup fat-free milk cup tub-style light cream cheese -- softened

Remove large stems from spinach, and rinse with cold water; drain. Place a large Dutch oven over medium heat, and add spinach. (Spinach will need to be tightly packed into the pan to cook all of it in one batch). Cover and cook 5 minutes or

until spinach wilts; stir spinach well after 2 minutes. Place spinach in a colander, and drain well, pressing spinach with the back of a spoon to remove as much moisture as possible. Place pan coated with cooking spray over medium heat until hot. Add shallots; saut� 2 minutes. Combine flour, salt, and nutmeg; add to pan, stirring well. Cook 30 seconds. Add milk and cheese, stirring with a whisk; cook 1 minute or until thick. Add spinach; cook 30 seconds or until thoroughly heated. Serving Size: 2/3 cup Source: "Cooking Light, January/February 1998, p.152" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 116 Calories (kcal); 6g Total Fat; (40% calories from fat); 8g Protein; 10g Carbohydrate; 16mg Cholesterol; 355mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 4902 0 0 0 4938 3928 * Exported from MasterCook * Creamy Yogurt-and-Walnut Dip Recipe By Serving Size Categories Amount -------2 2 1/4 1/8 1/8 2 : : 16 Preparation Time :0:00 : Appetizers

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------plain low-fat yogurt garlic cloves -- minced finely chopped walnuts salt pepper hot sauce (6-inch) pitas -- each cut into 8 wedges

Place a colander in a 2-quart glass measure or medium bowl. Line colander with 4 layers of cheesecloth, allowing cheesecloth to extend over outside edges of bowl. Spoon yogurt into colander, and cover loosely with plastic wrap; refrigerate yogurt 12 hours. Spoon yogurt cheese into bowl, and discard liquid. Stir in minced garlic, chopped walnuts, salt, pepper, and hot sauce, and let mixture stand 15 minutes. Serve dip with pita wedges. Serving Size: 1 tablespoon dip and 1 pita wedge Description:

"Turkey produces some of the richest, most flavorful yogurt in the world. Even so, Turkish cooks like to take it a step further by seasoning it with garlic, spices, and nuts to make a rich dip that can be served with raw vegetables, pitas, or meat." Source: "Cooking Light, January/February 1998, p.146" Copyright: "� Cooking Light" Yield: "1 Cup" - - - - - - - - - - - - - - - - - - Per serving: 52 Calories (kcal); 2g Total Fat; (28% calories from fat); 3g Protein; 7g Carbohydrate; 2mg Cholesterol; 78mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 620 20187 0 0 0 1140 0 * Exported from MasterCook * Crispy Broiled Shrimp with Tangy Cocktail Sauce Recipe By Serving Size Categories : : 6 Preparation Time :0:00 : Appetizers Jan/Feb '98

Fish And Shellfish Sauces/Condiments/Marinades

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

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

1/4 1/4

Ingredient -- Preparation Method -------------------------------medium shrimp -- peeled and deveined (about 24 shrimp) cornstarch water egg whites (about 35 crackers) finely crushed reduced-fat round buttery crackers (such as Ritz) paprika salt ground white pepper Cooking spray Tangy Cocktail Sauce (recipe follows) Lemon wedges TANGY COCKTAIL SAUCE no-salt-added tomato sauce minced fresh chives ketchup chili sauce fresh lemon juice prepared horseradish hot sauce (such as Tabasco)

2 2 2 1 2 6

1/2

cup tablespoons tablespoons tablespoons tablespoon teaspoons drops

Combine shrimp and cornstarch in a zip-top plastic bag; seal and shake to coat.

Combine water and egg whites in a bowl; beat with a whisk until foamy. Combine crumbs, paprika, salt, and pepper. Dip shrimp in egg white mixture; dredge in crumb mixture. Place on a baking sheet coated with cooking spray; lightly coat shrimp with cooking spray. Preheat broiler. Broil 5 minutes or until shrimp are done, turning once. Serve with Tangy Cocktail Sauce and lemon wedges. Serving Size: 4 shrimp and 2 tablespoons sauce ____________________ To Make Tangy Cocktail Sauce: Combine all ingredients in a small bowl; cover and chill at least 1 hour. Recipe Makes: 1 cup Serving Size: 2 tablespoons Source: "Cooking Light, January/February 1998, p.153" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 197 Calories (kcal); 4g Total Fat; (18% calories from fat); 16g Protein; 24g Carbohydrate; 117mg Cholesterol; 498mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26456 0 0 0 1381 0 0 0 0 2130706543 0 0 26429 0 0 0 0 0 1471 * Exported from MasterCook * Crock-Pot Chili Recipe By Serving Size Categories Amount -------1 1 1/2 1/4 1 1 1 1/4 1 1 1 : : 6 Preparation Time :0:00 : Beef Soups And Stews

May '98

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

Ingredient -- Preparation Method -------------------------------ground round chopped onion chopped green bell pepper dry red wine or water chili powder sugar ground cumin salt garlic clove -- minced (15-ounce) can kidney beans -- undrained (14.5-ounce) can Mexican-style stewed tomatoes with

6

tablespoons

jalape�o peppers and spices -- undrained (1 1/2 ounces) shredded reduced-fat extra-sharp Cheddar cheese

Cook the ground round in a large non-stick skillet over medium-high heat until brown, stirring to crumble. Add chopped onion and the next 7 ingredients (onion through garlic), and cook for 7 minutes or until onion is tender. Place meat mixture in an electric slow cooker, and stir in beans and tomatoes. Cover with lid, and cook on low-heat setting for 4 hours. Spoon into bowls; sprinkle with cheese. Serving Size: 1 1/4 cups chili and 1 tablespoon cheese Source: "Cooking Light, May 1998, p.157" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 257 Calories (kcal); 10g Total Fat; (36% calories from fat); 21g Protein; 20g Carbohydrate; 48mg Cholesterol; 578mg Sodium Food Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : "This is my children's favorite meal. What more can I say?" �Patti A. Jensen, Wiltshire, England The chili can be made on the stovetop if you don't have a slow cooker. After adding the beans and the tomatoes, bring to a boil. Reduce heat; simmer, partially covered, 1 1/2 hours. Nutr. Assoc. : 9018 0 0 1582 0 0 0 0 0 26001 351 26495 * Exported from MasterCook * Crunchy Granola with Dried Fruit Recipe By Serving Size Categories Amount -------1 1/2 1/4 1 3 1/2 1/2 1/4 : : 12 Preparation Time :0:00 : Breakfast/Brunch Snacks

July/Aug '98

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

2 1

Ingredient -- Preparation Method -------------------------------boiling water sweetened dried cranberries (such as Craisins) cup packed brown sugar (6-ounce) bag dried mixed tropical fruit cups regular oats cup sliced almonds cup roasted sunflower kernels cup flaked sweetened coconut tablespoons nonfat dry milk teaspoon ground cinnamon

Preheat oven to 300�.

Combine the first 4 ingredients in a bowl, and let stand 15 minutes. Combine oats and remaining ingredients, and stir into the dried-fruit mixture. Sprinkle oat mixture over a jelly-roll pan, and bake at 300� for 1 hour, stirring every 15 minutes. Cool granola to room temperature. Store in an airtight container. Serving Size: 1/2 cup. Makes 6 cups Source: "Cooking Light, July/August 98, p.158" Copyright: "� Cooking Light" Yield: "6 cups" T(Baking Time): "1:00" - - - - - - - - - - - - - - - - - - Per serving: 286 Calories (kcal); 9g Total Fat; (28% calories from fat); 10g Protein; 43g Carbohydrate; trace Cholesterol; 17mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates NOTES : Coconut, almonds, and sunflower kernels abound in this no-oil recipe. And a 1/2-cup serving provides about 15% of the U.S. Daily Value for iron. Nutr. Assoc. : 0 26507 0 515 0 0 1452 5226 0 0 * Exported from MasterCook * Crunchy Oat-Apricot Bars Recipe By Serving Size Categories Amount -------1 3/4 2 1 2/3 1 1/2 1 1/2 : : 36 Preparation Time :0:00 : April '98

Cookies

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

Ingredient -- Preparation Method -------------------------------all-purpose flour regular oats packed brown sugar reduced-calorie stick margarine vanilla extract Cooking spray apricot preserves

Preheat oven to 350�. Lightly spoon flour into dry measuring cups, and level with a knife. Place flour and next 4 ingredients (flour through vanilla) in a food processor, and pulse 4 to 5 times or until oat mixture resembles coarse meal. Press half of oat mixture into the bottom of a 13 � 9-inch baking pan coated with cooking spray. Spread apricot preserves over oat mixture. Sprinkle remaining oat mixture over preserves, and gently press. Bake mixture at 350� for 35 minutes or until bubbly and golden brown. Cool bars completely in pan on a wire rack.

Serving Size: 1 bar Source: "Cooking Light, April 1998, p.148" Copyright: "� Cooking Light" Yield: "3 Dozen" T(Baking Time): "0:35" - - - - - - - - - - - - - - - - - - Per serving: 126 Calories (kcal); 2g Total Fat; (16% calories from fat); 2g Protein; 25g Carbohydrate; 0mg Cholesterol; 49mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates NOTES : Most any flavor of fruit preserves can be used in place of apricot. Nutr. Assoc. : 0 0 0 20100 0 0 0 * Exported from MasterCook * Crunchy Vegetable Wrap Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : March '98 Vegetables

Sandwiches Vegetarian Main Dishes

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

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

Ingredient -- Preparation Method -------------------------------tub-style fat-free cream cheese (10-inch) fat-free flour tortillas curly leaf lettuce leaves alfalfa sprouts shredded red cabbage chopped tomato (1 ounce) crumbled blue cheese finely diced red onion

Spread 1 tablespoon cream cheese over each tortilla; top each with a lettuce leaf. Divide sprouts and remaining ingredients evenly among tortillas; roll up. Cut each rolled wrap in half diagonally. Serving Size: 1 wrap

Source: "Cooking Light, March 1998, p.120" Copyright: "� Cooking Light" Yield: "4 Wraps"

- - - - - - - - - - - - - - - - - - Per serving: 147 Calories (kcal); 8g Total Fat; (45% calories from fat); 6g Protein; 15g Carbohydrate; 22mg Cholesterol; 322mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 473 25064 810 0 0 0 2992 20221 * Exported from MasterCook * Crusted Shrimp with Spicy Black Beans and Saffron Sauce Recipe By Serving Size Categories Amount -------1 1 1/2 1/2 1 1 3 3 2 1 1/2 1 : : 4 Preparation Time :0:00 : Fish And Shellfish Main Dish

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------cumin seeds fennel seeds sunflower seed kernels dried orange peel black peppercorns golden cane syrup OR light-colored corn syrup egg whites -- lightly beaten large shrimp -- peeled and deveined olive oil Cooking spray Spicy Black Beans (recipe follows) Saffron Sauce (recipe follows) Green onion (optional)

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

SPICY BLACK BEANS cup water teaspoon crushed red pepper (1/4 to 1/2 teaspoon) teaspoon salt teaspoon black pepper (15-ounce) can black beans -- undrained dried ancho chile (about 1 ounce) -- seeded teaspoon margarine or butter Cooking spray cup chopped onion garlic clove -- minced SAFFRON SAUCE (9-ounce) bottle hot mango chutney tablespoons water tablespoon light mayonnaise teaspoon saffron threads -- crushed

3/4

Heat a nonstick skillet over medium-high heat until hot. Add cumin and fennel seeds; cook 1 minute or until cumin seeds are browned. Place cumin mixture in a

spice or coffee grinder. Add sunflower kernels, orange peel, and peppercorns; process until ground. Place seed mixture in a shallow dish. Combine syrup and egg whites. Dip shrimp in syrup mixture; dredge one side of shrimp in seed mixture. Set aside, coated side up. Heat oil in a nonstick skillet coated with cooking spray over medium- high heat until hot. Place shrimp, coated side down, in skillet; saut� 3 minutes on each side. Serve immediately with Spicy Black Beans and Saffron Sauce. Garnish with green onion, if desired. Serving Size: 5 ounces shrimp, 1/2 cup black beans, and 2 tablespoons sauce ____________________ To Make Spicy Black Beans: Combine the first 6 ingredients in a saucepan; bring to a boil. Reduce heat; simmer 15 minutes. Discard ancho. Melt margarine in a nonstick skillet coated with cooking spray over medium-high heat. Add chopped onion and garlic; saut� 5 minutes or until onion begins to brown. Add onion mixture to bean mixture. Stir in green onions. Recipe Makes: 2 cups Serving Size: 1/2 cup To Make Saffron Sauce: Strain chutney through a fine sieve over a bowl to equal 6 tablespoons; discard solids. Combine chutney liquid with remaining ingredients. Recipe Makes: 1 cup Serving Size: 2 tablespoons Source: "Cooking Light, January/February 1998, p.97" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 630 Calories (kcal); 16g Total Fat; (23% calories from fat); 51g Protein; 60g Carbohydrate; 261mg Cholesterol; 1277mg Sodium Food Exchanges: 2 Grain(Starch); 6 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 2 Fat; 1 Other Carbohydrates NOTES : If you don't have a spice or coffee grinder, you can use a mortar and pestle. Because the shrimp needs to be served immediately, make the beans and saffron sauce first. Nutr. Assoc. : 491 3267 1452 1009 4437 3927 0 2130706543 3231 0 0 0 2130706543 2130706543 2130706543 0 0 4714 0 0 157 27213 2394 2130706543 0 0 0 26535 0 0 0 * Exported from MasterCook * Curried Deviled Eggs on Whole-Wheat Crackers Recipe By Serving Size Categories Amount -------: : 12 Preparation Time :0:00 : Appetizers

May '98

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

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

6 1 3 1 1/2 2 1 1/2 1/4 1/8 1/4 12

tablespoon tablespoons tablespoons teaspoons teaspoons teaspoon teaspoon teaspoon

hard-cooked large eggs freeze-dried chives fat-free mayonnaise 2% small-curd low-fat cottage cheese fresh lime juice curry powder ground cumin ground red pepper paprika reduced-fat whole-wheat crackers (such as Keebler reduced-fat wheat Toasteds)

Peel and slice eggs in half lengthwise. Mash yolks; stir in chives and next 6 ingredients (chives through red pepper). Spoon about 1 tablespoon yolk mixture into each egg white half. Cover and chill 1 hour. Sprinkle with paprika; serve with crackers. Serving Size: 1 filled egg half and 1 cracker Source: "Cooking Light, May 1998, p.101" Copyright: "� Cooking Light" T(Chill Time): "1:00" - - - - - - - - - - - - - - - - - - Per serving: 59 Calories (kcal); 3g Total Fat; (51% calories from fat); 4g Protein; 3g Carbohydrate; 106mg Cholesterol; 110mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3673 2628 0 2904 0 0 0 0 0 5487 0 * Exported from MasterCook * Curried Lamb-and-Spinach Burgers Recipe By Serving Size Categories Amount -------1 2/3 1/3 : : 4 Preparation Time :0:25 : Jan/Feb '98 May '98

Lamb

Ingredient -- Preparation Method -------------------------------lean ground lamb fresh breadcrumbs savory chutney (such as Raffetto's Chut-Nut Colonial) 1 teaspoon curry powder 1/2 teaspoon salt 1/4 teaspoon crushed red pepper 1 (10-ounce) package frozen chopped spinach -- thawed, drained and squeezed dry

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

2 4

1/4

(2-ounce) cup

garlic cloves -- minced onion sandwich buns savory chutney (such as Raffetto's Chut-Nut Colonial)

Combine the first 8 ingredients in a medium bowl. Divide the lamb mixture into 4 equal portions, and shape into 1/2-inch-thick patties. Prepare grill or broiler. Place the patties on a grill rack or broiler pan, and cook 7 minutes on each side or until the lamb is done. Place the patties on bottom halves of sandwich buns, and spread each patty with 1 tablespoon savory chutney. Cover with sandwich bun tops. Source: "Cooking Light, May 1998, p.136" Copyright: "� Cooking Light" T(Cooking Time): "0:15" - - - - - - - - - - - - - - - - - - Per serving: 406 Calories (kcal); 10g Total Fat; (24% calories from fat); 26g Protein; 43g Carbohydrate; 60mg Cholesterol; 1311mg Sodium Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : The chutney called for here is made with cauliflower, cantaloupe, currants, and walnuts. Nutr. Assoc. : 26385 0 26535 0 0 0 0 0 510 26535 0 * Exported from MasterCook * Curried Santa Barbara Shrimp Salad Recipe By Serving Size Categories Amount -------1/2 1 1 1 3/4 1/2 1 4 1 1/2 6 8 : : 4 Preparation Time :0:00 : Fish And Shellfish Salads

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------fat-free mayonnaise curry powder fresh lime juice minced peeled fresh ginger sake (rice wine) -- divided golden raisins large shrimp -- peeled and deveined diced Asian pear or ripe pear diced peeled mango slivered almonds -- toasted gourmet salad greens

Combine first 4 ingredients in a small bowl. Cover and chill. Combine 1/2 cup sake and raisins in a glass measure, and microwave at HIGH 1

minute or until boiling. Let stand for 30 minutes. Drain. Bring 1/4 cup sake to a boil in a nonstick skillet; add shrimp. Cover, reduce heat, and cook 2 minutes or until shrimp are done. Remove from heat; drain. Combine the mayonnaise mixture, raisins, shrimp, pear, mango, and almonds. Serve over salad greens. Serving Size: 2 cups salad greens and 1 1/2 cups shrimp salad Source: "Cooking Light, July/August 98, p.105" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 477 Calories (kcal); 9g Total Fat; (18% calories from fat); 25g Protein; 67g Carbohydrate; 175mg Cholesterol; 616mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 3 1/2 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 26076 4734 0 26456 490 5747 0 4165 * Exported from MasterCook * Curried Sweet Potato Bisque Recipe By Serving Size Categories Amount -------2 1 2 1/4 1 3 3 1/2 1/2 1 1/2 : : 7 Preparation Time :0:00 : April '98 Vegetables

Soups And Stews

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoons olive oil cup chopped onion teaspoons curry powder teaspoon ground allspice cup water (10 1/2-ounce) cans low-salt chicken broth pounds cubed, peeled sweet potato (5 cups) teaspoon salt cups plain fat-free yogurt -- divided Minced fresh chives (optional)

Heat olive oil in a Dutch oven over medium-high heat. Add onion; saut� 2 minutes. Stir in curry and allspice; cook 1 minute. Add water, broth, sweet potato, and salt. Cook 25 minutes or until potato is tender. Place half of sweet potato mixture in a blender; process until smooth. Repeat procedure with remaining sweet potato mixture. Return pur�ed sweet potato mixture to pan. Bring bisque to a boil; remove from heat. Stir in 1 cup yogurt until blended. Top each serving with about 1 tablespoon yogurt; garnish with chives, if desired. Serving Size: 1 1/2 cups bisque and about 1 tablespoon yogurt

Source: "Cooking Light, April 1998, p.144" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 236 Calories (kcal); 3g Total Fat; (11% calories from fat); 11g Protein; 47g Carbohydrate; 1mg Cholesterol; 233mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 5212 0 20137 2130706543 * Exported from MasterCook * Curried Tofu-Egg Salad Sandwiches Recipe By Serving Size Categories Amount -------3/4 2 1 2 2 1 1/2 1/4 1/8 : : 3 Preparation Time :0:00 : March '98 Vegetarian Main Dishes

Sandwiches

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

2 6

Ingredient -- Preparation Method -------------------------------(about 5-ounces) finely chopped firm light tofu tablespoons chopped fresh cilantro tablespoon chopped green onions tablespoons light mayonnaise tablespoons plain fat-free yogurt teaspoon hot pepper sauce teaspoon curry powder teaspoon salt teaspoon pepper hard-cooked large eggs -- finely chopped (1.2-ounce) slices whole-grain bread

Combine the first 10 ingredients in a bowl, and stir until well-blended. Spread 1/2 cup tofu mixture evenly over each of 3 bread slices; top with the remaining bread slices. Store in small zip-top bags in refrigerator.

Source: "Cooking Light, March 1998, p.157" Copyright: "� Cooking Light" Yield: "3 Sandwiches" - - - - - - - - - - - - - - - - - - Per serving: 298 Calories (kcal); 11g Total Fat; (32% calories from fat); 17g

Protein; 36g Carbohydrate; 145mg Cholesterol; 682mg Sodium Food Exchanges: 2 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3287 0 0 0 20159 0 0 0 0 3236 0 * Exported from MasterCook * Curried-Lamb Fricassee Recipe By Serving Size Categories Amount -------2 1 1/2 1 2 3 1 1 1 3/4 2 1 2 3/4 : : 6 : Lamb Preparation Time :0:00

Main Dish

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

Ingredient -- Preparation Method -------------------------------vegetable oil curry powder salt lamb stew meat diced onion cubed baking potato diagonally sliced carrot cubed green bell pepper cubed red bell pepper golden raisins curry powder grated peeled fresh ginger diced plum tomato beef broth

Heat oil in a large Dutch oven over medium heat. Add 1 tablespoon curry powder and salt; saut� 10 seconds. Add lamb and onion, and cook 5 minutes over medium-high heat or until the lamb is browned. Add potato and next 6 ingredients (potato through ginger), and cook 2 minutes. Add tomato and broth; cover, reduce heat, and simmer 35 minutes or until vegetables are tender. Serving Size: 1 1/3 cups Source: "Cooking Light, January/February 1998, p.117" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 302 Calories (kcal); 7g Total Fat; (18% calories from fat); 21g Protein; 43g Carbohydrate; 49mg Cholesterol; 410mg Sodium Food Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 1 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 3844 0 4600 20024 3572 4695 4680 0 20083 26089 0

* Exported from MasterCook * Curry Beef Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : Beef Main Dish

International May '98

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

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

Ingredient -- Preparation Method -------------------------------curry powder low-sodium soy sauce rice vinegar beef eye-of-round roast -- cut into thin strips leek vegetable oil minced peeled fresh ginger garlic cloves -- minced vertically sliced onion white pepper salt hot cooked rice

Combine the first 4 ingredients in a medium bowl; cover and marinate in refrigerator 30 minutes. Remove the roots, outer leaves, and tops from leek, leaving 1 1/2 to 2 inches of dark leaves. Rinse leeks with cold water, and cut into 2-inch julienne strips to yield 1 1/4 cups. Heat oil in a large nonstick skillet over medium-high heat. Add ginger and garlic; saut� 1 1/2 minutes. Add beef mixture; saut� 5 minutes. Add leek, onion, pepper, and salt; saut� 3 minutes. Serve over rice. Serving Size: 1 cup beef mixture and 1 cup rice Description: ""The Chinese always cook beef with aromatic vegetables and spices such as curry, leeks, and onions. After curry was introduced from India, the Chinese adopted it as one of their own favorite spices. This dish is very popular in southern China."" Cuisine: "Asian" Source: "Cooking Light, May 1998, p.97" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 475 Calories (kcal); 11g Total Fat; (20% calories from fat); 31g Protein; 61g Carbohydrate; 67mg Cholesterol; 511mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 0 0 1661 0 0 26086 620 20230 0 0 0 * Exported from MasterCook * Cutting Board Salsa Recipe By Serving Size Categories Amount -------2 1/2 1/2 1/2 1/3 1/4 2 2 2 2 1/2 : : 14 Preparation Time :0:00 : June '98 Sauces/Condiments/Marinades

Miscellaneous

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

Ingredient -- Preparation Method -------------------------------diced tomato diced peeled jicama diced onion diced radishes chopped seeded peeled cucumber fresh orange juice chopped fresh mint chopped fresh cilantro fresh lime juice chopped seeded jalape�o pepper (1 small pepper) salt

Combine all the ingredients in a large bowl, and toss gently. Cover the salsa, and chill. Serving Size: 1/4 cup Cuisine: "Mexican" Source: "Cooking Light, June 1998, p.108" Copyright: "� Cooking Light" Yield: "3 1/2 Cups" - - - - - - - - - - - - - - - - - - Per serving: 13 Calories (kcal); trace Total Fat; (8% calories from fat); trace Protein; 3g Carbohydrate; 0mg Cholesterol; 80mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : A bowl sitting next to your cutting board comes in handy as you finish chopping and dicing the ingredients for this citrusy-hot Mexican-style salsa. It's delicious served with tortilla chips or as a topping for our Three-Pepper Quesadillas. Nutr. Assoc. : 0 3794 0 1223 3010 0 0 0 0 20104 0 * Exported from MasterCook * Desk Set Oven-Fried Chicken Breasts

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

: : 4 Preparation Time :0:00 : March '98

Poultry

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

Ingredient -- Preparation Method -------------------------------dry breadcrumbs grated Parmesan cheese paprika dried thyme garlic salt ground red pepper low-fat buttermilk skinned chicken breast halves Cooking spray stick margarine or butter -- melted

Preheat oven to 400�. Combine first 6 ingredients in a shallow dish. Place buttermilk in a shallow dish. Dip chicken in buttermilk; dredge in breadcrumb mixture. Place chicken, breast sides up, in a jelly-roll pan coated with cooking spray. Drizzle margarine over chicken. Bake at 400� for 40 minutes or until done. Description: "In DESK SET, Katharine Hepburn plays a corporate reference librarian and Spencer Tracy an efficiency expert. While falling in love, they discuss fried-chicken recipes. In one scene, Tracy even cooks the dish for Hepburn." Source: "Cooking Light, March 1998, p.90" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 256 Calories (kcal); 6g Total Fat; (21% calories from fat); 41g Protein; 7g Carbohydrate; 108mg Cholesterol; 499mg Sodium Food Exchanges: 1/2 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : March is Oscar month, and we proudly present some dishes that have appeared in some of our favorite films. We've lightened them for today's audiences. And in some cases, we've reformatted and even colorized them. Nutr. Assoc. : 0 0 0 0 0 3624 25045 2314 0 2394 * Exported from MasterCook * Double Corn-and-Ham Casserole Recipe By Serving Size Categories : : 6 Preparation Time :0:00 : July/Aug '98 Pork

Main Dish

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

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

Ingredient -- Preparation Method -------------------------------CORN BREAD all-purpose flour yellow cornmeal sugar baking powder salt 1% low-fat milk vegetable oil egg white Cooking spray CASSEROLE shucked corn fat-free, less-sodium chicken broth diced lean ham (about 6 ounces) chopped green onions salt black pepper (4 ounces) shredded reduced-fat sharp Cheddar cheese egg Fresh chives (optional)

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

ears cups cup cup teaspoon teaspoon cup large

Preheat oven to 400�. Prepare corn bread: Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients (flour through salt) in a medium bowl; make a well in center of mixture. Add milk, oil, and egg white to flour mixture; stir just until moist. Spoon batter into an 8-inch square baking pan coated with cooking spray. Bake at 400� for 18 minutes or until a wooden pick inserted in center comes out clean. Cool completely on a wire rack, and crumble into a medium bowl. Reduce oven temperature to 350�. Prepare casserole: Cut off tops of corn kernels, and scrape the corn milk and remaining pulp from cobs using the dull side of a knife blade to yield 3 cups. Combine corn and next 5 ingredients (corn through black pepper) in a large saucepan, and bring mixture to a boil. Reduce heat, and simmer for 12 minutes. Remove corn mixture from heat, and cool. Combine the corn mixture, crumbled corn bread, cheese, and egg in a large bowl. Spoon the mixture into a 10-inch deep-dish pie plate or 2-quart casserole coated with cooking spray. Bake at 350� for 50 minutes or until golden brown. Let stand 5 minutes before serving. Garnish with chives, if desired. Source: "Cooking Light, July/August 98, p.94" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 263 Calories (kcal); 7g Total Fat; (22% calories from fat); 19g Protein; 36g Carbohydrate; 47mg Cholesterol; 953mg Sodium

Food Exchanges: 2 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : You can prepare the corn bread in this recipe up to three days ahead (store whole in an airtight container). Serve as a main dish with a green salad and sliced fresh tomatoes. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 3209 20116 3886 0 0 0 26148 0 0 * Exported from MasterCook * Dried Cranberry-Apple Conserve Recipe By Serving Size Categories Amount -------2 1 1/2 1/3 1/4 1 1/3 3 1/8 : : 10 Preparation Time :0:00 : Jan/Feb '98

Sauces/Condiments/Marinades

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

1/4

Ingredient -- Preparation Method -------------------------------sweetened dried cranberries (such as Craisins) boiling water diced dried apple raisins minced crystallized ginger white wine vinegar sugar ground red pepper ground allspice ground cinnamon ground ginger red plum or raspberry jam

Combine first 5 ingredients; cover fruit mixture, and let stand 30 minutes. Combine vinegar and next 5 ingredients (vinegar through ground ginger) in a small saucepan; bring to a boil, stirring frequently. Add fruit mixture. Bring to a boil; reduce heat, and simmer 5 minutes. Stir in jam. Remove from heat; cool to room temperature. Serving Size: 1/4 cup Source: "Cooking Light, January/February 1998, p.98" Copyright: "� Cooking Light" Yield: "2 1/2 Cups" - - - - - - - - - - - - - - - - - - Per serving: 135 Calories (kcal); trace Total Fat; (0% calories from fat); trace Protein; 34g Carbohydrate; 1mg Cholesterol; 8mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates

Nutr. Assoc. : 1103 0 514 4680 3003 5458 0 0 0 0 0 4684 * Exported from MasterCook * Dried-Cherry Streusel Kuchen Recipe By Serving Size Categories Amount -------1/4 1/4 1/4 1 1/2 1 2/3 1/4 3 1 1/2 1/2 1/4 2/3 1/3 3 1 1 2 1/2 1 1/4 3/4 : : 10 Preparation Time :0:00 : Breakfast/Brunch June '98

Desserts

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

Ingredient -- Preparation Method -------------------------------all-purpose flour packed brown sugar ground cinnamon chilled stick margarine or butter all-purpose flour granulated sugar brown sugar baking powder baking soda salt low-fat buttermilk egg substitute vegetable oil amaretto (almond-flavored liqueur) OR water vanilla extract grated lemon rind almond extract dried tart red cherries Cooking spray

Preheat oven to 375�. Lightly spoon 1/4 cup flour into a dry measuring cup; level with a knife. Combine with 1/4 cup brown sugar and cinnamon in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Set streusel mixture aside. Lightly spoon 1 2/3 cups flour into dry measuring cups, and level with a knife. Combine with granulated sugar and next 4 ingredients (granulated sugar through salt) in a large bowl. Combine buttermilk and next 6 ingredients (buttermilk through almond extract), and stir with a whisk. Add the buttermilk mixture to the flour mixture, stirring until blended. Gently fold in dried cherries. Spoon batter into a 9-inch round cake pan coated with cooking spray. Sprinkle streusel mixture evenly over top. Bake at 375� for 30 minutes or until a wooden pick inserted in center comes out clean. Cool on a wire rack. Description: "This lightly spiced coffeecake with a streusel topping may be the most familiar kuchen to Americans." Source:

"Cooking Light, June 1998, p.91" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 254 Calories (kcal); 7g Total Fat; (25% calories from fat); 4g Protein; 42g Carbohydrate; 5mg Cholesterol; 245mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 0 2394 0 0 0 0 0 0 25045 0 0 2130706543 0 0 0 0 0 26525 0 * Exported from MasterCook * Easy Coconut Cake Recipe By Serving Size Categories Amount -------1 1 1 1 2 1 1/4 : : 18 Preparation Time :0:00 : April '98 Desserts

Cake

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

1/4 1/4

Ingredient -- Preparation Method -------------------------------Cooking spray tablespoon all-purpose flour (18.25-ounce) package light white cake mix cup low-fat buttermilk cup vegetable oil teaspoon coconut extract large egg whites large egg cup flaked sweetened coconut cup packed light brown sugar Coconut-Cream Cheese Frosting ounces teaspoon cups cup COCONUT-CREAM CHEESE FROSTING 1/3-less-fat block-style cream cheese -- softened vanilla extract sifted powdered sugar flaked sweetened coconut

6 1 3 1/4

Preheat oven to 350�. Coat a 13 � 9-inch baking pan with cooking spray; dust with flour. Combine cake mix and next 5 ingredients (cake mix through egg); beat at low speed of a mixer for 30 seconds. Beat at medium speed for 2 minutes. Pour half of batter into prepared pan. Sprinkle with flaked coconut and brown sugar; top with remaining batter. Bake at 350� for 30 minutes or until a wooden pick inserted in center comes out clean. Cool the cake completely in pan. Spread the Coconut-Cream Cheese Frosting over top of cake. ____________________ To Make Coconut-Cream Cheese Frosting:

Beat cream cheese and vanilla at high speed of a mixer until creamy. Gradually add the sugar, beating at low speed until well-blended. Stir in the flaked coconut. Yield: 1 3/4 cups Source: "Cooking Light, April 1998, p.153" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 264 Calories (kcal); 8g Total Fat; (28% calories from fat); 3g Protein; 45g Carbohydrate; 16mg Cholesterol; 170mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 3 Other Carbohydrates Nutr. Assoc. : 0 0 5518 25045 0 2742 3231 0 5226 0 2130706543 0 4049 0 0 5226 * Exported from MasterCook * Easy Polenta Lasagna Recipe By Serving Size Categories Amount -------1 1 1/4 1/2 1 squeezed 1 1 1/2 1/4 : : 4 Preparation Time :0:10 : March '98

Vegetarian Main Dishes

Measure Ingredient -- Preparation Method ------------ -------------------------------(16-ounce) tube polenta -- cut crosswise into 12 slices Cooking spray cups part-skim Ricotta cheese teaspoon crushed red pepper (10-ounce) package frozen chopped spinach -- thawed, drained, and dry large egg white cup fat-free marinara sauce cup (2 ounces) finely shredded fresh Parmesan cheese cup thinly sliced fresh basil

Preheat oven to 400�. Arrange polenta slices in an 11 � 7-inch baking dish coated with cooking spray. Combine ricotta cheese, red pepper, spinach, and egg white in a medium bowl. Spread over polenta; spoon marinara sauce evenly over ricotta cheese mixture. Cover with foil; bake at 400� for 30 minutes. Uncover; sprinkle with Parmesan cheese. Bake an additional 5 minutes or until cheese melts. Sprinkle with basil. Source: "Cooking Light, March 1998, p.140"

Copyright: "� Cooking Light" T(Baking Time): "0:35" - - - - - - - - - - - - - - - - - - Per serving: 274 Calories (kcal); 9g Total Fat; (29% calories from fat); 19g Protein; 30g Carbohydrate; 31mg Cholesterol; 878mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26538 0 0 0 0 0 0 4925 3332 * Exported from MasterCook * Egg-and-Tuna Salad Sandwiches Recipe By Serving Size Categories Amount -------4 1 2 3 2 1/2 10 5 5 1 1/4 : : 5 Preparation Time :0:00 : May '98

Sandwiches

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

Ingredient -- Preparation Method -------------------------------hard-cooked large eggs -- chopped (6-ounce) can chunk light tuna in water -- drained tablespoons minced red onion tablespoons light mayonnaise tablespoons Dijon mustard teaspoon freshly ground pepper (1-ounce) slices whole-wheat bread large red leaf lettuce leaves slices (1/4-inch-thick) tomato cups alfalfa sprouts

Combine the first 6 ingredients in a medium bowl. Spread 1/2 cup egg mixture over each of 5 bread slices. Top each with 1 lettuce leaf, 1 tomato slice, 1/4 cup alfalfa sprouts, and 1 bread slice. Source: "Cooking Light, May 1998, p.104" Copyright: "� Cooking Light" Yield: "5 Sandwiches" - - - - - - - - - - - - - - - - - - Per serving: 276 Calories (kcal); 9g Total Fat; (28% calories from fat); 20g Protein; 30g Carbohydrate; 183mg Cholesterol; 586mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3673 3943 0 0 0 0 0 810 258 0

* Exported from MasterCook * Eggs Florentine Recipe By Serving Size Categories : : 6 Preparation Time :0:00 : Breakfast/Brunch Vegetarian Main Dishes

May '98

Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 (10-ounce) packages frozen chopped spinach -- thawed, drained, and squeezed dry Cooking spray 6 large eggs 3 tablespoons all-purpose flour 1/4 teaspoon salt 1/8 teaspoon ground red pepper 2 cups 1% low-fat milk 1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese 1/4 teaspoon paprika 6 English muffins -- split and toasted 1/4 teaspoon coarse ground black pepper Preheat oven to 350�. Press spinach into the bottom of a 13 � 9-inch baking dish coated with cooking spray. Form 6 (3-inch) indentations in spinach layer using the back of a spoon or bottom of a large custard cup. Break an egg into each indentation. Combine flour, salt, and red pepper in a medium saucepan. Gradually add the milk, stirring with a whisk until blended. Place milk mixture over medium heat, and cook until thick (about 8 minutes), stirring constantly. Remove from heat; add cheese, stirring until cheese melts. Pour cheese sauce over eggs and spinach; sprinkle with paprika. Bake at 350� for 25 minutes or until egg yolks are almost set. Cut spinach-egg mixture into 6 portions; serve each portion over 2 English muffin halves, and sprinkle with black pepper. Source: "Cooking Light, May 1998, p.104" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 303 Calories (kcal); 8g Total Fat; (23% calories from fat); 19g Protein; 40g Carbohydrate; 194mg Cholesterol; 638mg Sodium Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20077 0 3218 0 0 0 0 20086 0 0 20007 * Exported from MasterCook *

Family Frittata Recipe By Serving Size Categories Amount -------1 1 1 2 3 3/4 1/4 1/8 : : 6 Preparation Time :0:00 : Breakfast/Brunch

May '98

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

6 2 1

1/2

Ingredient -- Preparation Method -------------------------------olive oil Cooking spray finely chopped red onion chopped green bell pepper garlic cloves -- minced thinly sliced yellow Finnish potato or red potato (about 1 pound) salt black pepper ground red pepper eggs minced fresh parsley freeze-dried chives finely chopped tomato Parsley sprigs (optional)

Heat oil in a 10-inch cast-iron skillet coated with cooking spray over medium heat. Add onion, bell pepper, and garlic; saut� 5 minutes. Arrange potato over onion mixture; sprinkle with salt, black pepper, and red pepper. Cover, reduce heat to medium-low, and cook 20 minutes or until potato is tender. Preheat broiler. Combine eggs, parsley, and chives in a medium bowl; stir well with a whisk. Pour over vegetables; cook over medium heat 10 minutes or until almost set. Top with tomato; broil 4 minutes or until browned and set. Garnish with parsley sprigs, if desired. Source: "Cooking Light, May 1998, p.103" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 154 Calories (kcal); 5g Total Fat; (31% calories from fat); 8g Protein; 19g Carbohydrate; 187mg Cholesterol; 330mg Sodium Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 20034 0 620 4716 0 0 0 3218 0 2628 20183 2130706543 * Exported from MasterCook * Farfalle with Red Caesar Dressing Recipe By Serving Size : : 4 Preparation Time :0:00

Categories Amount -------1/4 2 1 1/2 1 1 1/8 2 1 6 1/2

: May '98 Measure -----------cup tablespoons tablespoons tablespoon tablespoon teaspoon

Pasta

Ingredient -- Preparation Method -------------------------------(1 ounce) grated fresh Parmesan cheese extra-virgin olive oil Worcestershire sauce lemon juice anchovy paste freshly ground pepper garlic cloves -- crushed (10 3/4-ounce) can tomato pur�e cups hot cooked farfalle (about 5 cups uncooked bow tie pasta) cup chopped fresh parsley

Combine first 8 ingredients in a large bowl; stir well with a whisk. Add pasta; toss well. Sprinkle with parsley. Serving Size: 1 1/2 cups Source: "Cooking Light, May 1998, p.91" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 430 Calories (kcal); 10g Total Fat; (21% calories from fat); 15g Protein; 70g Carbohydrate; 4mg Cholesterol; 459mg Sodium Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 1034 0 0 0 0 0 620 0 2836 0 * Exported from MasterCook * Farmers' Market Chicken Recipe By Serving Size Categories Amount -------3 1/4 1/4 1 1 2 4 1 1 : : 4 Preparation Time :0:00 : June '98

Poultry

Measure Ingredient -- Preparation Method ------------ -------------------------------tablespoons tomato paste teaspoon salt teaspoon black pepper (10 1/2-ounce) can low-salt chicken broth garlic clove -- minced tablespoons Italian-seasoned breadcrumbs (4-ounce) skinned, boned chicken breast halves tablespoon olive oil cup diced carrot

1 1 1 2 4 2

cup cup cup tablespoons cups teaspoons

diced red onion diced yellow squash diced zucchini dry vermouth hot cooked long-grain rice chopped fresh rosemary

Combine the first 5 ingredients in a medium bowl; stir well with a whisk. Place the breadcrumbs in a shallow dish; dredge the chicken in breadcrumbs. Heat olive oil in a large nonstick skillet over medium-high heat; add the chicken, and saut� 6 minutes on each side. Remove chicken from pan. Add the carrot, onion, squash, zucchini, and vermouth to pan, and saut� 5 minutes, stirring occasionally. Return chicken to pan, and add the broth mixture. Bring mixture to a boil; cover, reduce heat, and simmer mixture 15 minutes. Serve chicken and vegetable mixture over the rice, and sprinkle with chopped rosemary. Serving Size: 1 chicken breast half, 1 cup rice, and 3/4 cup vegetables Source: "Cooking Light, June 1998, p.85" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 477 Calories (kcal); 6g Total Fat; (12% calories from fat); 37g Protein; 67g Carbohydrate; 66mg Cholesterol; 435mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 4866 4944 0 0 0 5654 5663 0 2840 0 * Exported from MasterCook * Fierce Potatoes Recipe By Serving Size Categories Amount -------2 1 1 1/4 1 : : 8 Preparation Time :0:00 : March '98

Vegetables

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

Ingredient -- Preparation Method -------------------------------red potatoes -- peeled and cut into 1-inch pieces olive oil dried thyme salt garlic clove -- minced Cooking spray

Preheat oven to 400� Place the potatoes in a large saucepan, and cover with water. Bring potatoes to a boil. Cover, reduce heat, and simmer 5 minutes; drain. Combine potatoes, olive oil, dried thyme, salt, and minced garlic in a large bowl, and toss gently to

coat. Spoon mixture onto a 15�10-inch jelly-roll pan coated with cooking spray. Bake at 400� for 15 minutes. Serving Size: 1/2 cup Source: "Cooking Light, March 1998, p.146" Copyright: "� Cooking Light" T(Baking Time): "0:15" - - - - - - - - - - - - - - - - - - Per serving: 91 Calories (kcal); trace Total Fat; (1% calories from fat); 2g Protein; 21g Carbohydrate; 0mg Cholesterol; 74mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Serving Ideas : Serve these potatoes with the Fierce Sauce. Nutr. Assoc. : 4716 3924 0 0 0 2130706543 * Exported from MasterCook * Fierce Sauce Recipe By Serving Size Categories Amount -------1/2 1/4 3 2 1 1/2 1/4 : : 10 Preparation Time :0:00 : March '98

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------no-salt-added tomato sauce fat-free mayonnaise plain low-fat yogurt white vinegar paprika ground cumin ground red pepper

Combine all ingredients in a small bowl, and stir with a whisk until well-blended. Serving Size: 2 tablespoons

Description: "This sauce can also be used as a spicy dip for raw vegetables." Source: "Cooking Light, March 1998, p.150" Copyright: "� Cooking Light" Yield:

"1 1/4 Cups" - - - - - - - - - - - - - - - - - - Per serving: 12 Calories (kcal); trace Total Fat; (5% calories from fat); trace Protein; 3g Carbohydrate; trace Cholesterol; 154mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 1506 4238 20137 0 0 0 0 * Exported from MasterCook * Filet Mignon with Roasted Potatoes and Asparagus Recipe By Serving Size Categories Amount -------1 1/2 3/4 3 pieces 1 1/2 1 1/4 1/4 : : 4 : Beef Preparation Time :0:00 March '98 Ingredient -- Preparation Method -------------------------------asparagus spears salt -- divided baking potatoes (about 1 1/2 pounds) -- cut into 1-inch olive oil pepper -- divided Cooking spray beef tenderloin water

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

Preheat oven to 500�. Snap off tough ends of asparagus; sprinkle with 1/4 teaspoon salt. Set aside. Toss potatoes with oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Arrange in a single layer in the bottom of a broiler pan coated with cooking spray. Bake at 500� for 10 minutes. Trim fat from tenderloin. Sprinkle tenderloin with 1/4 teaspoon salt and 1/4 teaspoon pepper. Insert meat thermometer into thickest portion of tenderloin. Add tenderloin to broiler pan, nestling it into potato mixture. Bake at 500� for 20 minutes or until thermometer registers 145� (medium-rare) to 160� (medium), stirring potatoes once. Place tenderloin and potatoes on a serving platter; cover with foil. Let stand 10 minutes. Add asparagus and water to pan. Bake at 500� for 10 minutes or until asparagus is crisp-tender. Serve with tenderloin and potatoes. Serving Size: 3 ounces tenderloin, 1 cup potatoes, and 3/4 cup asparagus Description: "The asparagus is quick-roasted after the beef and potatoes are pulled from the oven." Source:

"Cooking Light, March 1998, p.162" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 443 Calories (kcal); 22g Total Fat; (44% calories from fat); 33g Protein; 29g Carbohydrate; 87mg Cholesterol; 480mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26511 0 2135 0 0 0 3883 0 * Exported from MasterCook * Filet Mignon with Saut�ed Onions Recipe By Serving Size Categories Amount -------2 1/2 2 4 1 2 2/3 : : 4 Preparation Time :0:00 : Beef Main Dish

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------cracked pepper salt garlic cloves -- minced beef tenderloin steaks (1 inch thick) Cooking spray thinly sliced onion -- separated into rings dry red wine steak sauce (such as Heinz 57)

Combine first 3 ingredients in a small bowl; rub both sides of beef with pepper mixture. Place beef on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness. Set aside; keep warm. Place a medium nonstick skillet coated with cooking spray over medium-high heat. Add onion to skillet; cover and cook 5 minutes, stirring occasionally. Remove onion from skillet; set aside, and keep warm. Add wine to skillet, scraping pan to loosen the browned bits. Cook over medium-high heat until reduced to 1/3 cup (about 1 minute), and stir in steak sauce. Spoon wine sauce over steaks, and top with onion. Serving Size: 1 steak, 1/4 cup onions, and 1 tablespoon sauce Source: "Cooking Light, January/February 1998, p.151" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 278 Calories (kcal); 16g Total Fat; (56% calories from fat); 22g Protein; 5g Carbohydrate; 71mg Cholesterol; 460mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0

Other Carbohydrates Nutr. Assoc. : 0 0 0 27226 0 0 0 5126 * Exported from MasterCook * Flank-Steak Fajitas with Spicy Garden Vegetables Recipe By Serving Size Categories Amount -------1/3 1/3 1/3 4 1 1/2 1/4 1/4 : : 6 : Beef Preparation Time :0:00

July/Aug '98

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

5 1 1 1 1 1 1 6 2 2

Ingredient -- Preparation Method -------------------------------MARINADE minced fresh cilantro fresh lime juice water dried oregano ground cumin salt black pepper crushed red pepper garlic cloves -- minced FAJITAS vertically sliced onion flank steak -- cut in strips Cooking spray red bell pepper strips julienne-cut yellow squash julienne-cut zucchini fresh corn kernels (about 2 ears) (10-inch) fat-free flour tortillas chopped tomato low-fat sour cream

cup (1-pound) cup cup cup cup cups tablespoons

Prepare the marinade: Combine the first 9 ingredients in a small bowl. Prepare fajitas: Combine 1/3 cup marinade, onion, and steak in a large zip-top plastic bag; seal. Marinate in refrigerator 1 hour, turning occasionally. Remove steak mixture from bag; discard marinade. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add the steak mixture, and stir-fry 5 minutes. Place the steak mixture in a large bowl, and keep warm. Add bell pepper, squash, zucchini, corn, and remaining marinade to skillet; stirfry 5 minutes or until vegetables are crisp-tender. Add to steak mixture; toss gently. Warm tortillas according to package directions. Arrange 1 cup steak mixture, 1/3 cup tomato, and 1 teaspoon sour cream down center of each tortilla; roll up. Cuisine:

"Mexican" Source: "Cooking Light, July/August 98, p.184" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 328 Calories (kcal); 9g Total Fat; (24% calories from fat); 21g Protein; 42g Carbohydrate; 40mg Cholesterol; 598mg Sodium Food Exchanges: 2 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 26412 3298 0 4695 5745 26099 3357 5918 26059 0 * Exported from MasterCook * Freckled Zucchini with Lemon-Dill Cream Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : July/Aug '98

Vegetables

Amount Measure -------- -----------6 tablespoons 2 tablespoons 1 1/2 teaspoons 1 teaspoon 1/8 teaspoon 1 teaspoon 4 medium inch slices

Ingredient -- Preparation Method -------------------------------plain fat-free yogurt low-fat sour cream chopped fresh dill lemon juice salt vegetable oil -- divided zucchini (about 1 1/2 pounds) -- cut lengthwise into 1/4

Combine first 5 ingredients in a small bowl. Heat 1/2 teaspoon oil in a 12-inch cast-iron skillet over high heat. Add half of zucchini slices; cook 2 minutes on each side or until browned. Remove zucchini from skillet; keep warm. Repeat procedure with 1/2 teaspoon oil and remaining zucchini slices. Serve with yogurt mixture. Serving size: 1 zucchini and 2 tablespoons cream Source: "Cooking Light, July/August 98, p.200" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 58 Calories (kcal); 2g Total Fat; (25% calories from fat); 4g Protein; 8g Carbohydrate; 2mg Cholesterol; 97mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 4243 4055 3360 26124 0 0 5663 * Exported from MasterCook * French Country Bread with Currants and Rosemary Recipe By Serving Size Categories Amount -------1 1 1/2 1/4 3/4 1 1/2 1/4 2 2 : : 16 Preparation Time :0:00 : Breads

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------bread flour whole-wheat flour Basic Sponge -- (at room temperature; see recipe) rye flour regular oats water salt currants bread flour dried rosemary Cooking spray

Lightly spoon 1 cup bread flour and whole-wheat flour into dry measuring cups; level with a knife. Combine with sponge and next 4 ingredients (sponge through salt) in a food processor; process until dough forms a ball. Process dough 1 additional minute. Turn dough out onto a lightly floured surface, and knead in currants, 2 tablespoons bread flour, and rosemary. Shape into a 9-inch round loaf, and place loaf on a baking sheet coated with cooking spray. Cover and let rise in a warm place (85�), free from drafts, 45 minutes or until doubled in bulk. Preheat oven to 375�. Uncover loaf, and make a tic-tac-toe slash 1/4-inch deep across top of loaf using a sharp knife. Bake at 375� for 40 minutes or until loaf sounds hollow when tapped. Remove from pan, and cool on a wire rack. Serving Size: 1 [1 1/2-ounce] slice Source: "Cooking Light, January/February 1998, p.128" Copyright: "� Cooking Light" T(Baking Time): "0:40" - - - - - - - - - - - - - - - - - - Per serving: 123 Calories (kcal); 1g Total Fat; (5% calories from fat); 4g Protein; 25g Carbohydrate; 0mg Cholesterol; 202mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0

Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Basic Sponge Recipe By Serving Size Categories Amount -------1 2 2 1/2 3/4 : : 0 Preparation Time :0:00 : Breads Miscellaneous

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------bread flour sugar dry yeast (1 package) very warm water (120� to 130�)

Lightly spoon flour into a dry measuring cup; level with a knife. Place all the ingredients in a food processor, and process for 1 minute or until well-blended. Spoon mixture into a medium bowl; cover and chill sponge for 2 to 24 hours. Description: "This is the foundation for the Ciabatta and the French Country Bread With Currants and Rosemary (see recipes)." Source: "Cooking Light, January/February 1998, p.126" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 556 Calories (kcal); 3g Total Fat; (4% calories from fat); 20g Protein; 112g Carbohydrate; 0mg Cholesterol; 13mg Sodium Food Exchanges: 7 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 3188 5472 * Exported from MasterCook * Fresh Corn-Cilantro Salad Recipe By Serving Size Categories : : 8 Preparation Time :0:00 : June '98 Vegetables

Salads Vegetarian Main Dishes

Amount

Measure

Ingredient -- Preparation Method

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

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

1/4 1/8

-------------------------------fresh corn kernels (about 10 ears) finely chopped onion chopped red bell pepper minced peeled fresh ginger garlic cloves -- minced Olive oil-flavored cooking spray chopped fresh cilantro red wine vinegar minced shallots minced seeded jalape�o pepper extra-virgin olive oil salt black pepper

Combine the first 5 ingredients. Heat a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add corn mixture, and saut� 8 minutes or until corn begins to brown. Combine the chopped cilantro and the remaining ingredients in a jar; cover the jar tightly, and shake the cilantro mixture vigorously. Combine the corn mixture and the cilantro mixture; cover salad, and chill. Serving Size: 3/4 cup Source: "Cooking Light, June 1998, p.110" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 135 Calories (kcal); 3g Total Fat; (18% calories from fat); 4g Protein; 27g Carbohydrate; 0mg Cholesterol; 73mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3357 0 0 26086 620 0 0 5458 4902 26088 0 0 0 * Exported from MasterCook * Fresh Tomato-and-Corn Salsa Recipe By Serving Size Categories Amount -------1/2 1 1/4 1/2 1/4 1/4 1/4 : : 8 Preparation Time :0:00 : Appetizers May '98

Dips

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

Ingredient -- Preparation Method -------------------------------fresh corn kernels (about 1 ear) chopped tomato chopped fresh cilantro chopped red onion chopped green onions fresh lemon juice

1 1/2 1/4 1/4

teaspoon teaspoon teaspoon teaspoon

hot pepper sauce olive oil salt ground cumin

Steam corn, covered, 2 minutes, and cool. Combine corn and remaining ingredients in a large bowl. Serving Size: 1/4 cup Source: "Cooking Light, May 1998, p.130" Copyright: "� Cooking Light" Yield: "2 Cups" - - - - - - - - - - - - - - - - - - Per serving: 23 Calories (kcal); trace Total Fat; (16% calories from fat); 1g Protein; 5g Carbohydrate; 0mg Cholesterol; 86mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : The salsa can be made a day in advance. Cover and chill. Nutr. Assoc. : 3357 0 0 4712 0 0 0 0 0 0 * Exported from MasterCook * Fresh-Corn Risotto with Roasted Peppers and Sausage Recipe By Serving Size Categories : : 7 Preparation Time :0:00 : July/Aug '98 Rice

Poultry Side Dishes

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

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

Ingredient -- Preparation Method -------------------------------yellow bell peppers cups fat-free, less-sodium chicken broth (12-ounce) package frozen bulk turkey sausage (such as Louis Rich) -- thawed teaspoon stick margarine or butter cups fresh corn kernels (about 4 ears) garlic cloves -- minced cups uncooked Arborio rice or other short-grain rice cup (1 ounce) grated fresh Parmesan cheese teaspoons chili powder teaspoon salt teaspoon ground cumin teaspoon black pepper Minced fresh cilantro (optional)

Cut the bell peppers in half lengthwise, and discard the seeds and membranes. Place the bell pepper halves, skin sides up, on a foil-lined baking sheet, and

flatten peppers with hand. Broil for 15 minutes or until the peppers are blackened. Place the peppers in a zip-top plastic bag, and seal bag. Let the peppers stand for 15 minutes. Peel the peppers, and cut into strips. Bring broth to a simmer. Cook the turkey sausage in a Dutch oven over medium-high heat for 8 minutes or until sausage is browned, stirring to crumble. Set the sausage aside. Melt the margarine in pan over medium heat. Add corn kernels and minced garlic to pan, and saut� for 8 minutes. Stir in the rice, and cook for 1 minute. Stir in 1/2 cup chicken broth, and cook for 1 minute or until the liquid is nearly absorbed, stirring constantly. Add remaining chicken broth, 1/2 cup at a time, stirring mixture constantly, and cook until each portion of broth is absorbed before adding the next (about 20 minutes). Stir in the roasted bell pepper strips, turkey sausage, Parmesan cheese, chili powder, salt, ground cumin, and black pepper. Garnish with minced cilantro, if desired. Serving Size: 1 cup Source: "Cooking Light, July/August 98, p.93" Copyright: "� Cooking Light" Yield: "7 cups" - - - - - - - - - - - - - - - - - - Per serving: 289 Calories (kcal); 7g Total Fat; (20% calories from fat); 16g Protein; 42g Carbohydrate; 43mg Cholesterol; 935mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 58487 5912 4098 2873 0 4919 20086 0 0 0 0 383 * Exported from MasterCook * Fresh-Sage Drop Scones Recipe By Serving Size Categories Amount -------1 1 2 1/4 1/4 1 1/4 2 1 1/2 1 : : 12 Preparation Time :0:00 : Breads July/Aug '98

Breakfast/Brunch

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

Ingredient -- Preparation Method -------------------------------all-purpose flour yellow cornmeal baking powder salt black pepper (4 ounces) shredded sharp Cheddar cheese minced green onions chopped fresh sage chopped fresh thyme 1% low-fat milk

12 Preheat oven to 400�.

Cooking spray sage leaves

Lightly spoon the flour into a dry measuring cup, and level with a knife. Combine the flour and next 4 ingredients (flour through black pepper) in a large bowl. Stir in shredded cheese, minced green onions, sage, and thyme. Add milk, stirring just until moist. Drop dough by 2 level tablespoons 2 inches apart onto baking sheets coated with cooking spray. Gently press 1 sage leaf into the top of each scone. Bake at 400� for 20 minutes or until golden brown. Serve warm. Serving size: 1 scone Source: "Cooking Light, July/August 98, p.133" Copyright: "� Cooking Light" Yield: "1 dozen" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 134 Calories (kcal); 4g Total Fat; (25% calories from fat); 5g Protein; 20g Carbohydrate; 11mg Cholesterol; 196mg 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 4922 20131 3403 0 0 0 1302 * Exported from MasterCook * Fried Green Tomatoes Banana Cream Pie Recipe By Serving Size Categories Amount -------1 1/2 3 2 2/3 1/3 2 1/2 2 1 2 : : 8 Preparation Time :0:00 : Desserts

March '98

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

Ingredient -- Preparation Method -------------------------------low-fat graham cracker crumbs (about 10 cracker sheets) reduced-calorie stick margarine -- melted sugar Cooking spray sugar cornstarch 2% reduced-fat milk eggs -- lightly beaten egg yolk -- lightly beaten vanilla extract

2 2 1/2 1

drops cups cup

yellow food coloring sliced ripe banana -- divided frozen reduced-calorie whipped topping -- thawed

Preheat oven to 325�. Combine the first 3 ingredients in a medium bowl; toss with fork until moist. Press into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 325� for 10 minutes; let cool. Combine 2/3 cup sugar and cornstarch in a medium saucepan. Gradually add milk, stirring with a whisk. Bring to a boil over medium heat; cook 1 minute, stirring constantly. Gradually add hot milk mixture to eggs and egg yolk, stirring constantly with a whisk. Return milk mixture to pan; cook over medium heat until thick (about 4 minutes), stirring constantly. Remove from heat; stir in vanilla and food coloring. Arrange 1 1/4 cups banana in bottom of prepared pie crust; pour half of custard over banana. Top with remaining banana and custard. Cover the surface of custard with plastic wrap; chill 4 hours. Remove plastic wrap; and spread whipped topping over pie. Source: "Cooking Light, March 1998, p.91" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 283 Calories (kcal); 7g Total Fat; (22% calories from fat); 6g Protein; 49g Carbohydrate; 88mg Cholesterol; 126mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 2 Other Carbohydrates NOTES : March is Oscar month, and we proudly present some dishes that have appeared in some of our favorite films. We've lightened them for today's audiences. And in some cases, we've reformatted and even colorized them. In FRIED GREEN TOMATOES, Mary-Louise Parker and Mary Stuart Masterson cook up a laundry list of freshly baked pies like this one. Nutr. Assoc. : 26478 20100 0 0 0 0 20001 3218 0 0 0 20225 26480 * Exported from MasterCook * Fusilli with Broccoli Rabe and Potatoes Recipe By Serving Size Categories Amount -------1 1 1/2 1/2 1/8 : : 4 Preparation Time :0:00 : May '98

Pasta

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

Ingredient -- Preparation Method -------------------------------low-salt chicken broth extra-virgin olive oil crushed red pepper black pepper

3 2 2 4 1/2

cups pounds cups cup

garlic cloves -- minced cubed red potato (about 1 pound) broccoli rabe -- trimmed hot cooked fusilli or gemelli (about 8 ounces uncooked short twisted spaghetti) (2 ounces) grated fresh Parmesan cheese

Combine the first 5 ingredients in a large bowl. Place the potato in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer for 7 minutes or until potato is tender. Drain. Steam the broccoli rabe, covered, for 5 minutes. Cool. Squeeze out excess water, and coarsely chop. Add the potato, broccoli rabe, and pasta to broth mixture in bowl, and toss well. Top with cheese. Serving Size: 2 cups Source: "Cooking Light, May 1998, p.91" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 397 Calories (kcal); 10g Total Fat; (21% calories from fat); 19g Protein; 62g Carbohydrate; 8mg Cholesterol; 240mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Broccoli rabe resembles broccoli but has bigger leaves and smaller florets. It also has more of a peppery bite. You can substitute spinach or broccoli, if necessary. Nutr. Assoc. : 0 0 0 0 0 4716 206 2836 1034 * Exported from MasterCook * Garden "Sloppy Joes" Recipe By Serving Size Categories Amount -------2 1 1 1/2 1 2 1/4 1/4 2 1/2 1/2 1/4 : : 8 Preparation Time :0:00 : May '98 Vegetarian Main Dishes

Sandwiches

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoons olive oil cup chopped onion cup chopped celery cup diced carrot (8-ounce) package tempeh -- crumbled cups canned crushed tomatoes in pur�e -- undrained cup water cup bottled hot-and-spicy barbecue sauce teaspoons chili powder teaspoon dried oregano teaspoon pepper teaspoon salt

8

(1 1/2-ounce)

whole-wheat hamburger buns

Heat oil in a nonstick skillet over medium heat. Add onion, celery, carrot, and tempeh, and saut� 5 minutes. Stir in tomatoes and next 6 ingredients (tomatoes through salt). Bring to a boil; cover, reduce heat, and simmer 10 minutes, stirring occasionally. Uncover and cook an additional 3 minutes or until mixture is slightly thick. Serve on hamburger buns. Serving Size: 1 bun and 1/2 cup vegetable mixture Source: "Cooking Light, May 1998, p.140" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 212 Calories (kcal); 6g Total Fat; (25% calories from fat); 11g Protein; 31g Carbohydrate; 0mg Cholesterol; 439mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : "Tempeh is a chewy, rich-flavored soybean cake that comes in various flavors. It can also contain grains such as quinoa, rice, or barley. It's great marinated and grilled, or in stews and chilis. Tempeh can be found in health-food stores." Nutr. Assoc. : 0 0 0 0 5272 2470 0 85 0 0 0 0 4161 * Exported from MasterCook * Garlic-Lover's Shrimp Recipe By Serving Size Categories Amount -------1 1/4 8 1 1 1/2 1/4 1/2 2 1/4 : : 4 Preparation Time :0:00 : Fish And Shellfish

March '98

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

Ingredient -- Preparation Method -------------------------------olive oil crushed red pepper garlic cloves -- minced bay leaf large shrimp -- peeled and deveined salt dry white wine minced fresh parsley dried thyme

Heat oil in a large nonstick skillet over medium-high heat. Add pepper, garlic, and bay leaf; saut� 30 seconds. Add shrimp and salt; saut� 3 minutes. Remove shrimp from skillet. Add wine, parsley, and thyme; bring to a boil, and cook until reduced to 1/4 cup (about 1 minute). Return shrimp to skillet; toss to coat. Discard bay leaf.

Source: "Cooking Light, March 1998, p.102" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 162 Calories (kcal); 1g Total Fat; (8% calories from fat); 28g Protein; 3g Carbohydrate; 262mg Cholesterol; 437mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Serving Ideas : Serve this with lots of crusty French bread. Nutr. Assoc. : 3924 1091 620 0 26456 0 1638 0 0 * Exported from MasterCook * Garlic-Sizzled Mushrooms Recipe By Serving Size Categories Amount -------1 5 10 2 1/4 1/8 1/2 : : 4 Preparation Time :0:00 : Appetizers Vegetables

March '98

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

Ingredient -- Preparation Method -------------------------------olive oil Cooking spray (about 1 pound) quartered mushrooms crushed red pepper salt garlic cloves -- chopped no-salt-added beef broth black pepper chopped fresh parsley

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add the mushrooms, crushed red pepper, salt, and garlic to skillet, and saut� for 3 minutes. Reduce heat to medium. Add broth and black pepper, and cook 5 minutes. Remove from heat, and sprinkle with parsley. Serving Size: 1/2 cup

Description: "When the mushrooms are added to the olive oil, they sizzle. These garlic-and-red pepper infused mushrooms have a feisty flavor." Source: "Cooking Light, March 1998, p.150" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - -

Per serving: 52 Calories (kcal); 2g Total Fat; (27% calories from fat); 3g Protein; 7g Carbohydrate; 0mg Cholesterol; 79mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 4196 0 0 620 26512 0 0 * Exported from MasterCook * Gazpacho with Avocado and Cumin Chips Recipe By Serving Size Categories Amount -------1 1/2 1 1/2 1 3/4 3/4 2 1 1 1/2 2 1 1 3/4 3/4 : : 6 Preparation Time :0:00 : July/Aug '98

Soups And Stews

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

Ingredient -- Preparation Method -------------------------------bottled Bloody Mary mix (such as Major Peters) cups finely diced tomato cup finely diced yellow bell pepper cup chopped seeded peeled cucumber cup finely diced red onion tablespoons fresh lime juice teaspoon red wine vinegar teaspoon Worcestershire sauce teaspoon freshly ground black pepper garlic cloves -- crushed (5 1/2-ounce) can low-sodium vegetable juice (5 1/2-ounce) can tomato juice cup diced peeled avocado cup chopped green onions Cumin Chips (recipe follows) CUMIN CHIPS (6 inch) corn tortillas -- each cut into 6 wedges Cooking spray ground cumin

4 1/2 teaspoon

Combine the first 12 ingredients in a large nonaluminum bowl. Cover and chill. Serve with avocado, green onions, and Cumin Chips. Serving Size: 1 cup soup, 2 tablespoons avocado, 2 tablespoons green onions, and 4 tortilla chips ____________________ To Make Cumin Chips: Preheat oven to 350�. Place tortilla wedges on a large baking sheet. Lightly coat wedges with cooking spray, and sprinkle with cumin. Bake at 350� for 10 minutes or until chips are lightly browned and crisp. Yield: 2 dozen

Serving Size: 4 chips Source: "Cooking Light, July/August 98, p.105" Copyright: "� Cooking Light" Yield: "6 cups" - - - - - - - - - - - - - - - - - - Per serving: 120 Calories (kcal); 4g Total Fat; (24% calories from fat); 3g Protein; 22g Carbohydrate; 0mg Cholesterol; 454mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 1503 20200 26064 3010 20221 0 0 0 0 0 27240 0 2108 0 2130706543 0 2883 0 0 * Exported from MasterCook * German-Chocolate Cake Recipe By Serving Size Categories Amount -------1 1 1 3 2 1/4 2 1/2 1/2 2 2 1/4 2 1/2 1/2 1 1/2 1/2 3/4 : : 18 Preparation Time :0:00 : Cake March '98

Desserts

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

Ingredient -- Preparation Method -------------------------------Cooking spray cake flour unsweetened cocoa sweet baking chocolate boiling water granulated sugar packed brown sugar butter or stick margarine -- softened vegetable oil plain fat-free yogurt vanilla extract coconut extract egg whites sifted cake flour baking powder baking soda salt low-fat buttermilk Coconut-Pecan Frosting COCONUT-PECAN FROSTING butter or stick margarine finely chopped pecans packed brown sugar cornstarch salt

2 2

1/3 2/3 1/4

tablespoons cup cup tablespoons teaspoon

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

cup tablespoon large cup teaspoons teaspoon

fat-free sweetened condensed milk light-colored corn syrup egg yolks flaked sweetened coconut -- toasted vanilla extract coconut extract

Preheat oven to 350�. Coat 3 (8-inch) round cake pans with cooking spray, and dust with 1 tablespoon flour. Combine cocoa and chocolate in a small bowl; add boiling water, stirring until chocolate melts. Set aside. Combine sugars, butter, and oil in a large bowl, and beat at medium speed of a mixer until well-blended (about 5 minutes). Add yogurt, extracts, and egg whites; beat well. Lightly spoon sifted flour into dry measuring cups, and level with a knife. Combine sifted flour, baking powder, baking soda, and salt. Add flour mixture to creamed mixture alternately with buttermilk, beginning and ending with flour mixture. Beat in cocoa mixture. Pour cake batter into prepared pans. Sharply tap pans once on counter to remove air bubbles. Bake at 350� for 25 minutes or until a wooden pick inserted in center comes out clean. Cool in pans 10 minutes, and remove from pans. Cool completely on wire racks. Place 1 cake layer on a plate; spread with 1/3 cup Coconut-Pecan Frosting, and top with another cake layer. Spread with 1/3 cup frosting, and top with remaining cake layer. Spread remaining frosting over top and sides of cake. Store cake loosely covered in refrigerator. ____________________ To Make Coconut-Pecan Frosting: Melt butter in a medium saucepan over medium-high heat. Add chopped pecans, and saut� until the pecans are browned (about 2 1/2 minutes). Remove mixture from heat, and stir in sugar, cornstarch, and salt. Add milk, syrup, and egg yolks, and stir well. Cook 2 minutes over medium-high heat or until thick, stirring constantly. Remove from heat, and stir in flaked coconut and extracts. Pour mixture into a bowl; cover and chill until slightly stiff (about 15 minutes). Yield: 2 cups Source: "Cooking Light, March 1998, p.84" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 317 Calories (kcal); 8g Total Fat; (23% calories from fat); 5g Protein; 56g Carbohydrate; 33mg Cholesterol; 267mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 3 1/2 Other Carbohydrates

Nutr. Assoc. : 0 0 0 5195 0 0 0 2394 0 20159 0 399 3231 0 0 0 0 25045 2130706543 0 2394 20148 0 0 0 0 3927 3232 5226 0 397 * Exported from MasterCook * Gingerbread Recipe By Serving Size Categories Amount -------1/3 1/4 1/3 1 1 1/2 1 1/2 1/4 1/8 1/8 2/3 2 : : 9 Preparation Time :0:00 : Breads March '98

Desserts

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

Ingredient -- Preparation Method -------------------------------granulated sugar stick margarine or butter -- softened molasses egg all-purpose flour ground ginger baking soda ground nutmeg salt ground cloves 1% low-fat milk Cooking spray powdered sugar

Preheat oven to 350�. Beat granulated sugar and margarine at medium speed of a mixer until well-blended (about 5 minutes). Add molasses and egg; beat well. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and next 5 ingredients (flour through cloves). Add flour mixture to sugar mixture alternately with milk, beginning and ending with flour mixture. Pour batter into an 8-inch square baking pan coated with cooking spray. Bake at 350� for 30 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack. Sift powdered sugar over top of cake, and serve warm. Description: "Ginger ale has long been used as a remedy for an upset stomach. But a generous slice of home-baked gingerbread could be just as effective. Research shows that compounds in ginger can sometimes suppress an upset stomach and nausea." Source: "Cooking Light, March 1998, p.176" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 200 Calories (kcal); 6g Total Fat; (27% calories from fat); 3g Protein; 33g Carbohydrate; 35mg Cholesterol; 172mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 Other

Carbohydrates Nutr. Assoc. : 0 2394 0 0 0 0 0 0 0 3615 0 0 0 * Exported from MasterCook * Gingerbread Crumb Cake Recipe By Serving Size Categories Amount -------1 2/3 1/2 1/2 1/4 1/8 1/8 1/4 1/2 1/2 1/2 2 1 1 1/2 : : 8 Preparation Time :0:00 : Cake May '98

Desserts

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

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar ground cinnamon ground ginger ground nutmeg salt ground cloves chilled stick margarine or butter -- cut into small pieces baking powder baking soda low-fat buttermilk molasses egg Cooking spray water

Preheat oven to 350�. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour and next 6 ingredients (flour through cloves), and cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Reserve 1/2 cup flour mixture; set aside. Combine the remaining flour mixture, baking powder, and baking soda, and add the buttermilk, molasses, and egg. Beat at medium speed of a mixer until blended. Spoon into an 8-inch round cake pan coated with cooking spray. Combine reserved 1/2 cup flour mixture and water; stir with a fork. Sprinkle over batter. Bake at 350� for 30 minutes. Cool on a wire rack. Serving Size: 1 wedge Source: "Cooking Light, May 1998, p.113" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 201 Calories (kcal); 7g Total Fat; (29% calories from fat); 3g

Protein; 33g Carbohydrate; 24mg Cholesterol; 234mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 3615 4098 0 0 25045 0 0 0 0 * Exported from MasterCook * Gingery Plum Jam Recipe By Serving Size Categories : : 64 Preparation Time :0:00 : Breakfast/Brunch July/Aug '98

Jam

Amount Measure -------- -----------4 pounds pieces (24 plums) 1 cup 3 cups 3 tablespoons 1 1/2 tablespoons 2 strips

Ingredient -- Preparation Method -------------------------------ripe purple-skinned plums -- pitted and cut into 1-inch water sugar fresh lemon juice minced peeled fresh ginger (3-inch) julienne-cut lemon rind

Combine plums and water in a Dutch oven, and bring to a boil. Reduce heat, and simmer, uncovered, 20 minutes or until tender. Stir in sugar, juice, ginger, and rind. Cook over medium heat 40 minutes, until thick or a candy thermometer reaches 210�. Stir mixture occasionally. (Do not overcook or mixture will scorch.) Cool. Discard lemon rind. Store in an airtight container in the refrigerator up to 2 weeks. Serving Size: 1 tablespoon Source: "Cooking Light, July/August 98, p.186" Copyright: "� Cooking Light" Yield: "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; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates NOTES : Deep-purple-skinned Friar plums lend color and rich flavor to this jam. But the red-skinned Santa Rosa makes a nice, if not tart, substitute. Nutr. Assoc. : 4526 0 1440 3378 26086 801 * Exported from MasterCook * Glazed Plum-Raspberry Kuchen

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

: : 12 Preparation Time :0:00 : Breakfast/Brunch June '98

Desserts

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

Ingredient -- Preparation Method -------------------------------dry yeast sugar -- divided warm water (105� to 115�) all-purpose flour salt stick margarine or butter -- melted egg -- lightly beaten Cooking spray sliced plums sugar fresh raspberries seedless raspberry jam -- melted

Dissolve the yeast and 1 tablespoon sugar in warm water in a small bowl, and let stand 5 minutes. Lightly spoon the flour into dry measuring cups, and level with a knife. Place flour, 3 tablespoons sugar, and salt in a food processor, and pulse 3 times or until blended. With processor on, slowly add the yeast mixture, margarine, and egg through food chute, and process until the dough forms a ball. Process the mixture 1 additional minute. 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 or until dough is doubled in bulk. Preheat oven to 425�. Punch dough down. Pat dough into a 12-inch pizza pan coated with cooking spray, and place pan on a large foil-lined baking sheet. Arrange the plum slices in concentric circles over dough, and gently press plum slices into dough. Sprinkle 1/3 cup sugar over plum slices, and top with raspberries. Bake kuchen at 425� for 20 minutes or until puffy and edges are well-browned. Remove from oven, and drizzle with melted jam. Cool on a wire rack. Source: "Cooking Light, June 1998, p.91" Copyright: "� Cooking Light" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 215 Calories (kcal); 5g Total Fat; (19% calories from fat); 4g Protein; 40g Carbohydrate; 26mg Cholesterol; 135mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1 Other Carbohydrates NOTES : Any type of plum will work in this yeast-based kuchen. Nutr. Assoc. : 0 0 0 0 0 2394 0 0 4526 0 1232 4684

* Exported from MasterCook * Glazed Turkey Cutlets and Bell Peppers Recipe By Serving Size Categories Amount -------1/4 3 2 1/4 1/4 1 2 2 1 1 4 : : 4 Preparation Time :0:00 : June '98 Poultry

Main Dish

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

cups

Ingredient -- Preparation Method -------------------------------low-salt chicken broth balsamic vinegar honey salt black pepper turkey breast cutlets (1/4-inch-thick) olive oil garlic cloves -- minced red bell pepper -- seeded and cut into strips green bell pepper -- seeded and cut into strips hot cooked rice

Combine first 3 ingredients in a bowl. Sprinkle salt and black pepper over both sides of cutlets. Heat oil in a large nonstick skillet over medium-high heat until hot. Add garlic; saut� 30 seconds. Add cutlets, and cook 2 minutes on each side or until done. Remove cutlets from skillet, and keep warm. Reduce heat to medium; add bell peppers, and saut� 2 minutes. Add chicken broth mixture to skillet, and cook 30 seconds, stirring constantly. Spoon sauce and bell peppers over cutlets. Serve with rice. Serving Size: 3 ounces turkey, 1/3 cup bell peppers, and 1 cup rice Source: "Cooking Light, June 1998, p.139" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 384 Calories (kcal); 4g Total Fat; (8% calories from fat); 33g Protein; 53g Carbohydrate; 70mg Cholesterol; 195mg Sodium Food Exchanges: 3 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20113 0 0 0 0 26515 0 620 0 0 632 * Exported from MasterCook * Glazed-Strawberry Cream-Pie Squares Recipe By Serving Size Categories : : 9 Preparation Time :0:00 : Desserts Pie

June '98

Amount -------1 1/3 3 2 1 1 1/2 1/3 5 1/4 1 1/2 1 2 2 1/2 2 1 1/2 6

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

Ingredient -- Preparation Method -------------------------------graham cracker crumbs (about 9 cookie sheets) sugar stick margarine or butter -- melted vanilla extract Cooking spray 1% low-fat milk sugar cornstarch -- divided salt egg -- lightly beaten low-fat sour cream stick margarine or butter vanilla extract -- divided quartered strawberries water lemon juice sugar halved strawberries

Preheat oven to 350�. Combine first 4 ingredients in a bowl; toss with a fork until moist. Press into bottom of an 11 � 7-inch baking dish coated with cooking spray. Bake at 350� for 10 minutes; cool on a wire rack. Combine milk and 1/3 cup sugar in a medium, heavy saucepan; cook over medium-high heat to 180� or until tiny bubbles form around edge (do not boil). Remove from heat. Combine 3 tablespoons cornstarch, salt, and egg in a bowl; stir with a whisk until smooth. Gradually add hot milk mixture; return milk mixture to pan. Bring to a boil over medium heat; cook 1 minute, stirring constantly. Remove from heat; stir in sour cream, 1 tablespoon margarine, and 1 teaspoon vanilla. Spread over crust; cover with plastic wrap. Chill. Combine quartered strawberries and water in a medium saucepan, and bring to a boil, mashing strawberries with a potato masher. Strain mixture through a sieve over a bowl, reserving 1 cup strawberry liquid, and discard solids. Stir in lemon juice. Combine 1/2 cup sugar and 2 tablespoons cornstarch in saucepan, and add reserved strawberry liquid, stirring with a whisk. Bring to a boil, and cook 1 minute, stirring constantly. Remove from heat, and stir in 1 teaspoon vanilla. Combine strawberry mixture and strawberry halves in a large bowl, tossing to coat. Arrange strawberries on top of chilled custard mixture. Cover and chill at least 2 hours. Description: "In this rendition of strawberry-cream pie, we make an intense strawberry glaze by cooking, mashing, then straining fresh berries. It takes a little time, but it's well worth the effort." Source: "Cooking Light, June 1998, p.130" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - -

Per serving: 282 Calories (kcal); 7g Total Fat; (22% calories from fat); 4g Protein; 51g Carbohydrate; 35mg Cholesterol; 218mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 3542 0 2394 0 0 0 0 0 0 0 0 2394 0 26358 0 0 0 26358 * Exported from MasterCook * Goat Cheese Quesadillas with Green-Chile Salsa Recipe By Serving Size Categories Amount -------1 1 1 1 8 1/4 : : 4 Preparation Time :0:00 : Jan/Feb '98

Vegetarian Main Dishes

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

Ingredient -- Preparation Method -------------------------------goat cheese (4 ounces) grated reduced-fat Monterey Jack cheese (4 ounces) cup chopped fresh cilantro tablespoon chili powder (15-ounce) can red beans -- rinsed and drained (8-inch) fat-free flour tortillas Cooking spray Green-Chile Salsa (recipe follows) Cilantro sprigs (optional) GREEN-CHILE SALSA cups diced seeded tomato cup diced sweet onion teaspoons fresh lime juice teaspoon minced fresh cilantro teaspoon freshly ground pepper (4.5-ounce) can chopped green chiles

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

Preheat oven to 350�. Combine first 5 ingredients; spread about 3/4 cup cheese mixture onto each of 4 tortillas, leaving a 1/2-inch border. Top each with a tortilla, pressing gently to secure. Place tortillas on a baking sheet coated with cooking spray; cover with foil. Bake at 350� for 25 minutes or until cheeses melt. Serve with Green-Chile Salsa; garnish with cilantro sprigs, if desired. Serving Size: 1 quesadilla and 1/3 cup salsa ____________________ To Make Green-Chile Salsa: Combine all ingredients in a bowl. Recipe Makes: 1 1/3 cups Serving Size: 1/3 cup Source: "Cooking Light, January/February 1998, p.158" Copyright:

"� Cooking Light" T(Baking Time): "0:25" - - - - - - - - - - - - - - - - - - Per serving: 451 Calories (kcal); 16g Total Fat; (32% calories from fat); 29g Protein; 47g Carbohydrate; 48mg Cholesterol; 1002mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 639 26424 0 0 27085 25064 2130706543 2130706543 2130706543 0 26066 26931 0 0 0 20197 * Exported from MasterCook * Gold-Coast Grouper with Mojo Marinara Recipe By Serving Size Categories Amount -------2 1/2 1/4 1/4 1/4 1/4 2 2 1/2 2 1/2 1/2 4 : : 4 Preparation Time :0:00 : Fish And Shellfish

March '98

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

Ingredient -- Preparation Method -------------------------------vegetable oil chopped green onions chopped fresh pineapple chopped peeled mango chopped red bell pepper chopped green bell pepper minced seeded jalape�o pepper minced fresh thyme -- divided tomato pur�e fresh lime juice salt -- divided black pepper grouper fillets Cooking spray

Preheat oven to 400�. Heat oil in a medium saucepan over medium heat until hot. Add green onions, pineapple, mango, bell peppers, jalape�o, and 1 teaspoon thyme; saut� 2 minutes. Add tomato pur�e, lime juice, 1/4 teaspoon salt, and black pepper; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Remove from heat; keep warm. Rub fish with 1 teaspoon thyme and 1/4 teaspoon salt. Place fish on a broiler pan coated with cooking spray. Spoon mango mixture evenly over fish. Bake at 400� for 20 minutes or until fish flakes easily when tested with a fork. Serving Size: 5 ounces fish and 1/3 cup sauce Description: "A mojo is a spicy, though not hot, sauce made with citrus and herbs." Source:

"Cooking Light, March 1998, p.114" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 694 Calories (kcal); 13g Total Fat; (17% calories from fat); 14g Protein; 128g Carbohydrate; 0mg Cholesterol; 2520mg Sodium Food Exchanges: 8 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates NOTES : If grouper is not available, try any white, firm-fleshed fish. Nutr. Assoc. : 986 0 0 4088 0 0 26088 0 1505 0 0 0 25091 0 * Exported from MasterCook * Golden-Pepper Risotto Recipe By Serving Size Categories Amount -------4 2 1/2 1 2 1/2 1 1/2 1/2 1/2 2 2 : : 6 Preparation Time :0:00 : May '98 Side Dishes

Rice

1/2 1/4

Measure Ingredient -- Preparation Method ------------ -------------------------------small yellow bell peppers -- roasted cups water (10 1/2-ounce) can low-salt chicken broth teaspoons olive oil cup minced onion cups uncooked Arborio rice or other short-grain rice cup dry white wine cup (2 ounces) finely grated fresh Parmesan cheese tablespoons minced fresh parsley teaspoons stick margarine or butter teaspoon salt teaspoon black pepper

Place 2 roasted peppers in a food processor or blender, and process until smooth. Chop remaining roasted peppers. Bring water and broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat. Heat the oil in a large saucepan over medium-high heat. Add onion; saut� 3 minutes or until tender. Add rice; cook 2 minutes, stirring constantly. Stir in wine; cook 2 minutes or until the 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). Stir in pur�ed and chopped peppers, and cook 2 minutes, stirring constantly. Remove from heat; stir in Parmesan cheese and the remaining ingredients. Serving Size: 1 cup Source:

"Cooking Light, May 1998, p.81" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 268 Calories (kcal); 5g Total Fat; (18% calories from fat); 9g Protein; 44g Carbohydrate; 5mg Cholesterol; 339mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 5630 0 0 0 0 2081 0 20086 0 4098 0 0 * Exported from MasterCook * Grapefruit-and-Fennel Salad Recipe By Serving Size Categories Amount -------4 12 2 1 : : 8 Preparation Time :0:00 : April '98

Salads

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

Ingredient -- Preparation Method -------------------------------pink grapefruits gourmet salad greens coarsely chopped fennel bulb (about 2 bulbs) vertically sliced red onion Sweet Pink Grapefruit Vinaigrette SWEET PINK GRAPEFRUIT VINAIGRETTE seasoned rice vinegar grapefruit juice honey extra-virgin olive oil fennel seeds -- crushed salt

2 1 1

1/2 1/4

1/4

cup cup tablespoons tablespoon teaspoon teaspoon

Peel and section grapefruit over a bowl; squeeze membranes to extract juice. Set 3 cups sections aside; reserve 1/4 cup juice for vinaigrette. Discard membranes. Combine grapefruit sections, greens, fennel, and onion in a large bowl. Drizzle with vinaigrette; toss gently to coat. Serve immediately. Serving Size: 1 1/2 cups ____________________ To Make Sweet Pink Grapefruit Vinaigrette: Combine all ingredients in a small bowl; stir well with a whisk. Yield: 1 cup Serving Size: 2 tablespoons Source:

"Cooking Light, April 1998, p.114" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 112 Calories (kcal); 2g Total Fat; (14% calories from fat); 4g Protein; 23g Carbohydrate; 0mg Cholesterol; 100mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 4503 3600 3267 20230 2130706543 0 0 661 0 0 3269 0 * Exported from MasterCook * Greek Pasta with Tomatoes and White Beans Recipe By Serving Size Categories Amount -------2 1 drained 1 4 1/2 : : 4 Preparation Time :0:00 : Jan/Feb '98 Pasta

Main Dish

Measure Ingredient -- Preparation Method ------------ -------------------------------(14.5-ounce) cans diced tomatoes with basil, garlic, and oregano (19-ounce) can cannellini beans or other white beans -- rinsed and (10-ounce) bag fresh spinach -- chopped (about 8 cups) cups hot cooked penne (about 1/2-pound uncooked tubular-shaped pasta) cup finely crumbled Feta cheese (2 ounces) a large nonstick skillet over medium- high heat; simmer 10 minutes. Add spinach; cook 2 minutes or occasionally. Place 1 cup pasta on each of four 1 1/4 cup sauce and 2 tablespoons cheese.

Combine tomatoes and beans in bring to a boil. Reduce heat; until spinach wilts, stirring plates; top each serving with

Source: "Cooking Light, January/February 1998, p.90" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 459 Calories (kcal); 6g Total Fat; (11% calories from fat); 23g Protein; 81g Carbohydrate; 17mg Cholesterol; 578mg Sodium Food Exchanges: 4 1/2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : You can vary the recipe by using chickpeas instead of cannellini beans and grated Romano cheese in place of Feta. Nutr. Assoc. : 2470 5512 0 2836 20048 * Exported from MasterCook *

Green Bean-and-Tomato Salad with Roasted-Tomato Dressing Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : June '98 Salads

Salad Dressings Vegetables

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

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

2 4 1

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

1/4

Ingredient -- Preparation Method -------------------------------ripe tomato -- halved (about 8 ounces) Cooking spray chopped fresh basil extra-virgin olive oil red wine vinegar sugar Worcestershire sauce salt black pepper trimmed green or wax beans (about 1/2 pound) torn romaine lettuce halved cherry tomatoes sliced red onion -- separated into rings

Preheat broiler. Place tomato halves on a broiler pan coated with cooking spray. Broil 10 minutes or until blackened. Cool 10 minutes; peel and core. Combine roasted tomato, basil, and next 6 ingredients (basil through pepper) in a blender; process until smooth. Steam beans, covered, 7 minutes or until crisp-tender; rinse with cold water, and drain. Place 1 cup lettuce on each of 4 plates. Arrange beans, cherry tomatoes, and onion over lettuce. Spoon 3 tablespoons tomato dressing over each salad. Source: "Cooking Light, June 1998, p.85" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 75 Calories (kcal); 4g Total Fat; (40% calories from fat); 3g Protein; 10g Carbohydrate; 0mg Cholesterol; 154mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 5480 1280 2557 20230 * Exported from MasterCook * Green Beans Proven�ale Recipe By Serving Size Categories : : 12 Preparation Time :0:00 : June '98

Side Dishes

Vegetables Amount -------2 24 1/2 3/4 1/4 1/4 2 2 1/2 1/2 2 Measure -----------pounds small cup cup cup cup tablespoons tablespoons teaspoon teaspoon Ingredient -- Preparation Method -------------------------------fresh green beans -- cut into 1 1/2-inch pieces cherry tomatoes -- halved chopped red onion chopped fresh parsley water white wine vinegar grated Parmesan cheese olive oil dried thyme pepper garlic cloves -- minced

Steam beans, covered, 8 minutes or until crisp-tender. Drain beans; plunge into cold water, and drain. Combine beans, tomatoes, and onion in a medium bowl. Combine the chopped parsley and remaining ingredients in a small bowl, stirring until well-blended. Pour over the vegetables, tossing gently to coat. Serve at room temperature. Serving Size: 1 cup Source: "Cooking Light, June 1998, p.97" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 57 Calories (kcal); 3g Total Fat; (38% calories from fat); 2g Protein; 8g Carbohydrate; 1mg Cholesterol; 25mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3568 2557 2679 0 0 0 0 0 0 0 620 * Exported from MasterCook * Green Rice Recipe By Serving Size Categories Amount -------6 2 1/3 4 1/2 1 : : 8 Preparation Time :0:00 : April '98

Rice

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

Ingredient -- Preparation Method -------------------------------tomatillos (about 3/4 pound) water minced fresh cilantro minced, seeded jalape�o pepper salt garlic clove -- minced

1 1/4

cups

uncooked Texmati, basmati, or long-grain rice

Discard the husks and stems from the tomatillos. Cook the tomatillos in boiling water in a medium saucepan for 4 minutes or until soft; drain. Combine the tomatillos and 2 tablespoons water in a blender, and process until smooth. Pour the tomatillo mixture into a 4-cup glass measure, and add enough water to mixture to measure 2 1/2 cups. Combine tomatillo mixture, cilantro, jalape�o, salt, and garlic in saucepan, and bring to a boil. Add rice; cover mixture, reduce heat, and simmer for 20 minutes or until the liquid is absorbed. Let stand, covered, 5 minutes. Remove from heat, and fluff with a fork. Serving Size: 1/2 cup Source: "Cooking Light, April 1998, p.169" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 115 Calories (kcal); trace Total Fat; (3% calories from fat); 2g Protein; 25g Carbohydrate; 0mg Cholesterol; 135mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Texmati is a Texas-grown hybrid of long-grain and Indian basmati rices. In this recipe, the rice is cooked in a tomatillo mixture, making it exceptionally tangy. It makes an excellent accompaniment to the Chicken-and-Rajas Enchiladas. Nutr. Assoc. : 26516 0 0 20102 0 0 3977 * Exported from MasterCook * Grilled Flank Steak with Hoisin Sauce Recipe By Serving Size Categories Amount -------1 1/2 3 3 2 1 1 1 1 1/2 : : 4 Preparation Time :0:00 : Beef June '98

International

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

Ingredient -- Preparation Method -------------------------------flank steak hoisin sauce fresh orange juice sherry grated peeled fresh ginger Dijon mustard honey dark sesame oil freshly ground black pepper Cooking spray

Trim fat from steak. Combine hoisin sauce and the next 7 ingredients (sauce through pepper) in a 2-cup glass measure, reserving 3/4 cup. Pour remaining hoisin

mixture in a zip-top plastic bag. Add steak to bag; seal. Marinate in refrigerator 4 to 8 hours. Remove steak from bag, discarding marinade. Prepare grill. Place steak on grill rack coated with cooking spray; grill steak 8 minutes on each side or until desired degree of doneness, basting frequently with reserved marinade. Let stand 3 minutes. Cut steak diagonally across grain into thin slices. Serving Size: 3 ounces Cuisine: "Asian" Source: "Cooking Light, June 1998, p.146" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 344 Calories (kcal); 17g Total Fat; (45% calories from fat); 23g Protein; 22g Carbohydrate; 59mg Cholesterol; 644mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1 Other Carbohydrates Serving Ideas : Try serving this flank steak with Asian noodles or hot cooked rice. Nutr. Assoc. : 3298 0 0 0 20083 0 0 0 0 0 * Exported from MasterCook * Grilled Pepper Steak with Bell Pepper Salsa Recipe By Serving Size Categories Amount -------1/3 2 1 1 1/4 1/4 4 3 1 1 ounces) 4 : : 4 : Beef Preparation Time :0:00 Jan/Feb '98 Ingredient -- Preparation Method -------------------------------balsamic vinegar molasses dried thyme vegetable oil salt black pepper beef tenderloin steaks (about 1 inch thick) shallots -- peeled and halved lengthwise red bell pepper -- seeded and quartered (about 8 ounces) yellow bell pepper -- seeded and quartered (about 8 Cooking spray coarsely ground pepper Thyme sprigs (optional)

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

Combine first 10 ingredients in a large zip-top plastic bag. Seal and marinate in refrigerator 30 minutes. Remove steaks and vegetables from bag, reserving

marinade. Place reserved marinade in a small saucepan; bring to a boil. Cook until reduced to 3 tablespoons (about 2 minutes). Place a grill pan coated with cooking spray over medium-high heat until hot. Add shallots and bell peppers; cook 3 minutes on each side or until crisp-tender. Chop shallots and bell peppers; place in a small bowl. Stir in reduced marinade; set aside. Press 1 teaspoon coarsely ground pepper onto 1 side of each steak. Wipe pan clean with paper towels; recoat with cooking spray. Place pan over medium-high heat until hot. Add steaks, peppered sides down; cook 3 minutes on each side or until desired degree of doneness. Add bell pepper salsa; cook until thoroughly heated. Garnish with thyme sprigs, if desired. Serving Size: 1 steak and 1/2 cup salsa Source: "Cooking Light, January/February 1998, p.101" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 228 Calories (kcal); 8g Total Fat; (30% calories from fat); 26g Protein; 14g Carbohydrate; 67mg Cholesterol; 208mg Sodium Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 2139 0 0 0 0 0 1661 4902 0 5630 0 0 0 * Exported from MasterCook * Grilled Pineapple with Mango Coulis Recipe By Serving Size Categories Amount -------12 1 1 : : 4 Preparation Time :0:00 : Appetizers July/Aug '98

Fruit

Measure -----------slices cup cup

Ingredient -- Preparation Method -------------------------------(1/2-inch-thick) fresh pineapple (about 1 pineapple) Cooking spray orange sections (about 1 large orange) pink grapefruit sections (about 1 large grapefruit) Mango Coulis MANGO COULIS cubed peeled ripe mango fresh orange juice fresh lemon juice honey ground allspice ground cinnamon

1 1

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

cup cup tablespoon tablespoon teaspoon teaspoon

1/4 1/4

teaspoon teaspoon

ground nutmeg crushed red pepper

Prepare grill. Place pineapple on grill rack coated with cooking spray; grill 21/2 minutes on each side or until tender. Arrange 3 pineapple slices, 1/4 cup orange sections, and 1/4 cup grapefruit sections on each of 4 plates. Serve with 1/4 cup Mango Coulis. ____________________ To Make Mango Coulis: Combine all ingredients in a blender; process until smooth. Pour through a sieve over a bowl. Reserve liquid; discard solids. Yield: 1 cup Serving Size: 1/4 cup Source: "Cooking Light, July/August 98, p.166" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 142 Calories (kcal); 1g Total Fat; (4% calories from fat); 2g Protein; 36g Carbohydrate; 0mg Cholesterol; 2mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 2 Fruit; 0 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 26618 0 1013 4503 2130706543 0 4088 0 0 0 0 0 0 0 * Exported from MasterCook * Grilled Vegetables with Balsamic Vinaigrette Recipe By Serving Size Categories Amount -------1/4 2 1 1 1/2 4 4 2 1 1 1 1 : : 8 Preparation Time :0:00 : June '98 Vegetables

Side Dishes

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

(1-pound) small bunch

Ingredient -- Preparation Method -------------------------------balsamic vinegar honey olive oil coarsely ground black pepper salt garlic cloves -- minced plum tomatoes -- halved zucchini -- cut lengthwise into 1/4-inch slices eggplant -- cut crosswise into 1-inch-thick slices red bell pepper -- cut into 8 wedges onion -- cut into 2-inch-thick wedges kale (about 8 ounces) Cooking spray

Combine first 6 ingredients in a bowl. Combine tomatoes and next 5 ingredients (tomatoes through kale) in a bowl. Divide balsamic vinaigrette and vegetable mixture evenly between 2 large zip-top plastic bags. Seal; marinate in refrigerator 1 hour, turning bags occasionally. Remove vegetables from bags; reserve marinade. Prepare grill. Place vegetables on grill rack coated with cooking spray; grill 7 minutes on each side or until onion is tender, basting with reserved marinade. Serving Size:1 cup Description: "This recipe shows how easy it is to make a zippy marinade from simple pantry items." Source: "Cooking Light, June 1998, p.144" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 74 Calories (kcal); 2g Total Fat; (22% calories from fat); 2g Protein; 14g Carbohydrate; 0mg Cholesterol; 11mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 1091 20072 620 4527 0 3234 0 0 773 0 * Exported from MasterCook * Grilled-Sea Bass Tacos with Fresh-Peach Salsa Recipe By Serving Size Categories Amount -------3 1 3 2 1 1 1/4 : : 4 Preparation Time :0:00 : Fish And Shellfish Main Dish

July/Aug '98

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

1/4

Ingredient -- Preparation Method -------------------------------PEACH SALSA coarsely chopped peeled peaches (about 6 small peaches) diced red onion fresh lemon juice minced fresh cilantro minced shallots chopped seeded serrano chile honey salt GRILLED SEA BASS sea bass fillet (about 2 inches thick) Cooking spray salt

1 1/4

teaspoon

1/8 8 2 1/2

teaspoon

black pepper TACOS taco shells shredded green cabbage or packaged coleslaw mix minced fresh cilantro

cups cup

Prepare peach salsa: Combine first 8 ingredients in a bowl; toss gently. Prepare grill. Place fish on grill rack coated with cooking spray; grill 6 minutes on each side or until fish flakes easily when tested with a fork. Sprinkle fish with 1/4 teaspoon salt and pepper. Prepare tacos: Warm the taco shells according to package directions. Cut the fish into 8 pieces, and place 1 piece of fish in each taco shell. Top each taco with 1/4 cup peach salsa, 1/4 cup shredded cabbage, and 1 tablespoon cilantro. Source: "Cooking Light, July/August 98, p.105" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 358 Calories (kcal); 9g Total Fat; (22% calories from fat); 31g Protein; 40g Carbohydrate; 60mg Cholesterol; 473mg Sodium Food Exchanges: 1 Grain(Starch); 4 Lean Meat; 1 Vegetable; 1 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Sea bass is abundant in California coastal waters, but any firm white fish such as halibut, grouper, or snapper will work. Nutr. Assoc. : 0 4980 0 0 0 20224 4888 0 0 0 0 26547 0 0 0 0 0 1473 4920 0 * Exported from MasterCook * Groundhog Day Buttermilk Pancakes Recipe By Serving Size Categories Amount -------1 1 1 1/2 1/4 1 1/3 1 1 1/2 : : 4 Preparation Time :0:00 : Breakfast/Brunch

March '98

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

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar baking powder baking soda salt low-fat buttermilk stick margarine or butter -- melted egg white Cooking spray maple syrup

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour

and next 4 ingredients (flour through salt). Combine buttermilk, margarine, and egg white. Add to flour mixture, stirring until smooth. Spoon about 1/4 cup pancake batter onto a hot nonstick griddle or nonstick skillet coated with cooking spray. Turn pancakes when tops are covered with bubbles and edges look cooked (about 2 minutes). Serve with maple syrup. Serving Size: 3 pancakes and 2 tablespoons syrup Source: "Cooking Light, March 1998, p.89" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 283 Calories (kcal); 4g Total Fat; (12% calories from fat); 7g Protein; 56g Carbohydrate; 11mg Cholesterol; 544mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 2 Other Carbohydrates NOTES : March is Oscar month, and we proudly present some dishes that have appeared in some of our favorite films. We've lightened them for today's audiences. And in some cases, we've reformatted and even colorized them. Bill Murray is a cynical weatherman who relives the same day over and over again in the comedy GROUNDHOG DAY. After visiting the same restaurant for breakfast each day, he winds up ordering everything on the menu, from pancakes to angel food cake. Andie MacDowell watches in horror. Nutr. Assoc. : 0 0 0 0 0 25045 2394 0 0 0 * Exported from MasterCook * Grouper with Tomatillo-and-Green Chile Chutney Recipe By Serving Size Categories Amount -------3/4 1 1 1 1/2 1 1/2 1/2 1/2 4 : : 4 Preparation Time :0:00 : April '98

Fish And Shellfish

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

Ingredient -- Preparation Method -------------------------------tomatillos (about 5 large) chopped onion sugar cider vinegar chopped jalape�o pepper ground red pepper salt ground cumin ground coriander grouper or other firm white fish fillets Cooking spray Lemon wedges (optional)

Discard husks and stems from the tomatillos, and chop. Place the tomatillos and the next 8 ingredients (tomatillos through coriander) in a saucepan, and bring to

a boil. Reduce heat, and simmer 1 hour or until mixture is thick, stirring occasionally. Spoon chutney into a bowl; cover and chill. Prepare grill or broiler. Place grouper on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until fish flakes easily when tested with a fork. Serve with chutney; garnish with lemon, if desired. Serving Size: 5 ounces fish and about 1/3 cup chutney Source: "Cooking Light, April 1998, p.128" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 406 Calories (kcal); 3g Total Fat; (6% calories from fat); 34g Protein; 63g Carbohydrate; 63mg Cholesterol; 360mg Sodium Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 3 1/2 Other Carbohydrates NOTES : "This is based on a chile chutney recipe that I made at a cooking class in Santa Fe, New Mexico. We have a garden at home, so I was able to add lots of fresh vegetables. It's a perfect complement to a mild fish like grouper, but it's also great with grilled steak or chicken." �Sally A. Travis, Bloomfield, N.M. Nutr. Assoc. : 1500 0 0 0 26060 0 0 0 0 3634 0 2130706543 * Exported from MasterCook * Gulf Coast Chicken-and-Fish Jambalaya Recipe By Serving Size Categories : : 6 Preparation Time :0:00 : Fish And Shellfish Poultry

Jan/Feb '98 Salads

Amount Measure -------- -----------2 teaspoons 1 1/2 teaspoons 1 teaspoon 1 teaspoon 3/4 teaspoon 1/2 teaspoon 1/4 teaspoon 3 2 cups 1 cup 1 cup 3 1 pound 1 pound inch pieces 1 cup 1 cup

Ingredient -- Preparation Method -------------------------------dried oregano dried thyme dried basil paprika salt ground black pepper ground red pepper bacon slices chopped onion chopped celery chopped green bell pepper garlic cloves -- minced skinned boned chicken thighs -- cut into bite-size pieces grouper or other firm white fish fillets -- cut into 1uncooked long-grain rice thinly sliced green onion tops -- divided

2 1 2

(10 1/2-ounce) cans low-salt chicken broth (14.5-ounce) can diced tomatoes bay leaves

Combine first 7 ingredients in a bowl. Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan; crumble and set aside. Reserve 1 tablespoon bacon drippings in pan. Add onion, celery, bell pepper, and garlic to bacon drippings in pan. Sprinkle with half of oregano mixture; saut� 10 minutes or until vegetables begin to brown, stirring frequently. Remove vegetables from pan. Place remaining oregano mixture, chicken, and fish in a large zip-top plastic bag; seal and shake well. Add chicken mixture to pan; saut� 5 minutes. Add vegetable mixture, rice, 1/2 cup green onions, broth, tomatoes, and bay leaves to pan; bring to a boil. Cover, reduce heat, and simmer 20 minutes, stirring occasionally. Remove from heat. Discard bay leaves. Garnish with crumbled bacon and 1/2 cup green onions. Serving Size: 1 2/3 cups Source: "Cooking Light, January/February 1998, p.106" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 304 Calories (kcal); 6g Total Fat; (16% calories from fat); 29g Protein; 37g Carbohydrate; 48mg Cholesterol; 513mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 2121 0 0 0 620 9230 695 3977 356 0 2470 2160 * Exported from MasterCook * Halibut in Zesty Tomato Sauce Recipe By Serving Size Categories Amount -------2 1/2 2 1 1/3 1 4 2 6 2 4 1/2 : : 6 Preparation Time :0:00 : April '98

Fish And Shellfish

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

Ingredient -- Preparation Method -------------------------------water sliced onion coarsely chopped celery chopped carrot white vinegar black peppercorns bay leaves halibut fillets (about 1-1/2 inches thick) vegetable oil sliced onion

1 2 1 1 3 6

1/2 1/4

cup chopped green bell pepper tablespoons all-purpose flour (14 1/2-ounce) can plum tomatoes -- undrained and chopped teaspoon dried oregano teaspoon salt teaspoon black pepper cups hot cooked rice lemon wedges

Combine first 7 ingredients in a Dutch oven; bring to a boil. Reduce heat; simmer 20 minutes. Add halibut; simmer 10 minutes. Remove from heat; let stand 20 minutes. Heat oil in a large saucepan over medium heat. Add 4-1/2 cups onion and bell pepper, and saut� 5 minutes or until tender. Stir in flour. Add tomatoes and oregano; cover, reduce heat, and simmer 15 minutes. Remove fish from cooking liquid with a slotted spoon; drain well. Discard cooking liquid and solids. Sprinkle fish with salt and black pepper. Arrange over rice. Top with tomato sauce. Serve with lemon wedges. Serving Size: 5 ounces fish, 1/2 cup rice, and 1/2 cup sauce Source: "Cooking Light, April 1998, p.128" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 433 Calories (kcal); 9g Total Fat; (19% calories from fat); 41g Protein; 46g Carbohydrate; 54mg Cholesterol; 409mg Sodium Food Exchanges: 2 Grain(Starch); 5 Lean Meat; 3 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Suggested Wine: Grenach Rose NOTES : "When I was a little girl my mother told me that fish was food for the brain, so fish is one of my favorite foods. If I did get any smarter, why not attribute it to the fish?" �Pearl E. Manne, Cranbury, N.J. Nutr. Assoc. : 0 0 2656 20022 0 2261 2160 3645 0 0 0 0 2470 0 0 0 0 3904 * Exported from MasterCook * Ham Tetrazzini Recipe By Serving Size Categories : : 5 Preparation Time :0:20 : Jan/Feb '98 Pasta

Main Dish Pork

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

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

Ingredient -- Preparation Method -------------------------------all-purpose flour low-salt chicken broth

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

cup teaspoon tablespoon cups cup cups cup cup tablespoon cup

2% reduced-fat milk black pepper stick margarine or butter sliced mushrooms diced green bell pepper hot cooked wide egg noodles (about 5 ounces uncooked pasta) cubed cooked ham (such as Light and Lean) grated Parmesan cheese dry sherry dry breadcrumbs

Preheat oven to 450�. Place flour in a bowl; add broth, milk, and pepper. Stir the flour mixture well with a whisk. Melt margarine in a nonstick skillet over medium-high heat. Add mushrooms and bell pepper; saut� 3 minutes. Add flour mixture. Cook 2 minutes or until thick and bubbly; stir constantly. Combine sauce, noodles, ham, cheese, and sherry in a 1 1/2-quart casserole or 10-inch round gratin dish; sprinkle with breadcrumbs. Bake at 450� for 10 minutes or until bubbly. Serving Size: 1 cup Source: "Cooking Light, January/February 1998, p.164" Copyright: "� Cooking Light" Yield: "5 cups" T(Cooking Time): "0:15" - - - - - - - - - - - - - - - - - - Per serving: 318 Calories (kcal); 10g Total Fat; (28% calories from fat); 18g Protein; 40g Carbohydrate; 61mg Cholesterol; 581mg Sodium Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 20001 0 2394 932 0 2812 2819 0 0 0 * Exported from MasterCook * Ham-and-Oyster Po' Boy Recipe By Serving Size Categories Amount -------1/4 2 : : 4 Preparation Time :0:00 : June '98 Sandwiches

Pork

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

Ingredient -- Preparation Method -------------------------------all-purpose flour egg whites -- lightly beaten

1 12 1 1/2 2 3 1 6 8 4 toasted 4 1/2

water dry breadcrumbs shucked oysters -- drained teaspoons vegetable oil cups shredded iceberg lettuce tablespoons low-fat tartar sauce tablespoon lemon juice ounces thinly sliced smoked ham slices (1/4-inch-thick) tomato (2 1/2-ounce) hoagie rolls with sesame seeds -- split and lightly lemon wedges (optional)

tablespoon cup

Place flour in a shallow dish. Combine egg whites and water in a small bowl. Place breadcrumbs in another shallow dish. Dredge oysters in flour. Dip oysters in egg white mixture, and dredge in breadcrumbs. Heat the oil in a large nonstick skillet over medium heat. Add breaded oysters to skillet; saut� 5 minutes on each side or until golden brown. Remove from heat. Combine lettuce, tartar sauce, and juice in a medium bowl. Arrange 1 1/2 ounces ham and 2 tomato slices over bottom half of each roll; top each with 3 oysters, 1/2 cup lettuce mixture, and top halves of rolls. Garnish with lemon wedges, if desired. Serve immediately. Source: "Cooking Light, June 1998, p.160" Copyright: "� Cooking Light" Yield: "4 Sandwiches" - - - - - - - - - - - - - - - - - - Per serving: 417 Calories (kcal); 8g Total Fat; (16% calories from fat); 21g Protein; 65g Carbohydrate; 33mg Cholesterol; 1323mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 3231 0 0 5576 0 4924 25084 0 3257 258 26391 3904 * Exported from MasterCook * Ham-and-Rice Salad with Spinach Recipe By Serving Size Categories : : 2 Preparation Time :0:00 : Grains Pork

March '98 Salads

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

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

Ingredient -- Preparation Method -------------------------------water uncooked fast-cooking recipe long-grain and wild rice (such as Uncle Ben's)

1/4 4 1 2 1

1/4

sweetened dried cranberries (such as Craisins) cups chopped spinach leaves cup diced cooked ham cup chopped red onion teaspoons olive oil (11-ounce) can mandarin oranges in light syrup -- undrained

cup

Bring water and rice to a boil in a saucepan. Cover, reduce heat, and simmer 22 minutes. Stir in cranberries; cover, and cook 2 minutes. Remove from heat. Let stand, covered, 5 minutes or until liquid is absorbed. Cool. Combine rice mixture, spinach, and remaining ingredients in a large bowl; toss well. Store in an airtight container in refrigerator. Serving Size: 2 cups

Source: "Cooking Light, March 1998, p.157" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 469 Calories (kcal); 13g Total Fat; (23% calories from fat); 22g Protein; 71g Carbohydrate; 38mg Cholesterol; 955mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 1651 26507 2687 2819 2679 0 0 0 * Exported from MasterCook * Herbed Lamb-and-White Bean Fricassee Recipe By Serving Size Categories Amount -------1 1/2 2 1 5 1/2 1 1 1 1 1 2 : : 5 Preparation Time :0:00 : Jan/Feb '98 Main Dish

Lamb

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

Ingredient -- Preparation Method -------------------------------lamb stew meat salt olive oil chopped red bell pepper garlic cloves -- minced cup water tablespoon balsamic vinegar tablespoon chopped pitted green olives (15-ounce) can cannellini or other white beans -- drained (14.5-ounce) can tomato wedges -- undrained (10-ounce) package frozen petite green peas tablespoons chopped fresh cilantro

1 1 1/4

tablespoon teaspoon teaspoon

chopped fresh rubbed sage OR dried rubbed sage black pepper

Sprinkle lamb with salt. Heat oil in a large Dutch oven over medium heat. Add lamb; saut� 5 minutes or until browned. Add bell pepper and garlic; saut� 3 minutes. Add water and next 5 ingredients (water through peas); cover, reduce heat, and simmer 40 minutes, stirring occasionally. Add cilantro, sage, and black pepper; simmer 5 minutes. Serving Size: 1 cup Source: "Cooking Light, January/February 1998, p.114" Copyright: "� Cooking Light" Yield: "5 cups" - - - - - - - - - - - - - - - - - - Per serving: 318 Calories (kcal); 7g Total Fat; (20% calories from fat); 29g Protein; 35g Carbohydrate; 59mg Cholesterol; 535mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Merlot NOTES : Substitute 1 pound beef tips for lamb, if desired. Prepare recipe as directed, increasing water from 1/2 cup to 1 cup and simmering from 5 to 15 minutes longer. Nutr. Assoc. : 3844 0 0 0 620 0 0 3584 5512 5303 3459 0 3403 0 2130706543 0 * Exported from MasterCook * Herbed Potato Salad with Green Beans and Tomatoes Recipe By Serving Size Categories Amount -------2 1/2 2 1 1/2 1/4 1 2 1/2 1/2 6 2 : : 10 Preparation Time :0:00 : June '98 Side Dishes

Salads

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

Ingredient -- Preparation Method -------------------------------small red potatoes -- quartered (2-inch) cut green beans (about 1/2 pound) chopped fresh basil thinly sliced green onions white wine vinegar olive oil Dijon mustard salt black pepper garlic cloves -- crushed diced seeded tomato

Place potatoes in a Dutch oven; cover with water. Bring to a boil; cook 10 minutes. Add beans, and cook 6 minutes or until tender. Drain. Combine basil and next 7 ingredients (basil through garlic) in a large bowl. Add potato mixture; toss well. Add tomato, and toss gently. Cover and chill. Serving Size: 1 cup Source: "Cooking Light, June 1998, p.87" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 123 Calories (kcal); 2g Total Fat; (11% calories from fat); 3g Protein; 25g Carbohydrate; 0mg Cholesterol; 132mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : This is a great salad to make ahead, as the flavor gets more intense after chilling. Store leftover salad in the refrigerator in an airtight container for up to 3 days. Nutr. Assoc. : 4711 3568 0 0 5458 0 0 0 0 620 20200 * Exported from MasterCook * Herbed Potato Wedges Recipe By Serving Size Categories Amount -------2 1 1/2 1/2 1/2 1/4 1/4 1/4 1/4 : : 4 Preparation Time :0:00 : Jan/Feb '98 Vegetables

Main Dish

Measure -----------(12-ounce) tablespoons teaspoon teaspoon teaspoon teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------baking potatoes -- each cut into 8 wedges olive oil kosher salt dried thyme dried marjoram dried tarragon dried rosemary pepper Minced fresh parsley (optional)

Preheat oven to 400�. Place potato wedges in a jelly-roll pan. Drizzle with oil; toss well. Combine salt and next 5 ingredients (salt through pepper); sprinkle over potatoes Bake at 400� for 50 minutes or until tender, turning once. Sprinkle with parsley, if desired. Serving Size: 4 wedges Source: "Cooking Light, January/February 1998, p.153"

Copyright: "� Cooking Light" T(Baking Time): "0:50" - - - - - - - - - - - - - - - - - - Per serving: 181 Calories (kcal); 5g Total Fat; (25% calories from fat); 4g Protein; 31g Carbohydrate; 0mg Cholesterol; 245mg Sodium Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 3394 * Exported from MasterCook * Hickory-Grilled Vegetable Plate Recipe By Serving Size Categories Amount -------1/2 1 4 2 pieces 2 1 4 1 1 1/2 1/2 1/4 2 1/4 1/4 1/4 : : 4 Preparation Time :0:00 : Appetizers Vegetables

July/Aug '98

Measure -----------cup cup (8-ounce) (8-ounce) (1-pound) tablespoons teaspoon teaspoon cups cup cup cup tablespoons

Ingredient -- Preparation Method -------------------------------hickory wood chips balsamic vinegar portobello mushroom caps yellow squash -- halved lengthwise and cut into 2-inch zucchini -- halved lengthwise and cut into 2-inch pieces eggplant -- cut crosswise into 8 slices plum tomatoes -- halved lengthwise Vidalia or other sweet onion -- cut into 4 wedges olive oil salt black pepper Cooking spray trimmed arugula (about 4 ounces) chopped fresh basil chopped fresh oregano chopped fresh cilantro chopped fresh thyme

2

Soak wood chips in water 30 minutes. Drain well. Bring the vinegar to a boil in a small saucepan; cook until reduced to 1/4 cup (about 8 minutes). Combine mushrooms and next 5 ingredients (mushrooms through onion) in a large bowl. Add oil, salt, and pepper; toss well to coat. Prepare grill. Place wood chips over hot coals. Place mushrooms, squash, zucchini, eggplant, and onion on grill rack coated with cooking spray; grill 5 minutes on each side. Turn vegetables; add tomatoes. Grill 5 minutes or until vegetables are tender.

Arrange 1/2 cup arugula, 3 yellow squash pieces, 3 zucchini pieces, 2 eggplant slices, 2 tomato halves, 1 mushroom cap, and 1 onion wedge on each of 4 plates. Combine the basil, oregano, cilantro, and thyme in a small bowl, and sprinkle evenly over vegetables. Drizzle 1 tablespoon vinegar over each serving. Source: "Cooking Light, July/August 98, p.166" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 153 Calories (kcal); 6g Total Fat; (31% calories from fat); 5g Protein; 25g Carbohydrate; 0mg Cholesterol; 287mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 4 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : A small amount of hickory chips provides lots of flavor in this recipe. Nutr. Assoc. : 5618 0 4197 0 5664 0 4527 5454 0 0 0 0 49 0 0 0 0 * Exported from MasterCook * Hollandaise-Asparagus Tart Recipe By Serving Size Categories Amount -------1 2 3 3 1/2 1 2/3 1/2 2 1 1 1/2 1/4 1/2 : : 6 Preparation Time :0:00 : April '98

Vegetables

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

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar vegetable shortening ice water Cooking spray asparagus spears -- trimmed evaporated skim milk grated lemon rind fresh lemon juice dried tarragon salt egg egg white grated fresh parmesan cheese (2 ounces)

Preheat oven to 450�. Lightly spoon flour into a dry measuring cup; level with a knife. Place flour and sugar in a food processor; pulse 3 times or until combined. Add shortening; pulse 6 times or until mixture resembles coarse meal. With processor on, add ice water through food chute, processing just until combined. Gently press mixture into a 6inch circle on a lightly floured surface; roll dough into an 12-inch circle. Fit dough into a 9-inch pie plate coated with cooking spray; fold edges under, and flute. Pierce bottom and sides of dough with a fork; bake at 450� for 10 minutes or until lightly browned. Cool on a wire rack.

Reduce oven temperature to 375�. Snap off tough ends of asparagus; remove scales with a knife or vegetable peeler, if desired. Steam asparagus, covered, 3 minutes or until crisp-tender. Rinse asparagus under cold water; drain well. Arrange asparagus spokelike in prepared crust with tips toward inside of crust. Combine milk, rind, juice, tarragon, salt, egg, and egg white; stir well with a whisk. Pour over asparagus; sprinkle with cheese. Bake at 375� for 30 minutes or until puffy and lightly browned. Serve warm. Source: "Cooking Light, April 1998, p.96" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 220 Calories (kcal); 7g Total Fat; (30% calories from fat); 10g Protein; 29g Carbohydrate; 40mg Cholesterol; 214mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 25073 * Exported from MasterCook * Home-Style Meat Loaf Recipe By Serving Size Categories Amount -------3/4 1/2 1/4 2 1 1/4 1/4 2 1 1/2 : : 6 : Beef Preparation Time :0:00 March '98 Ingredient -- Preparation Method -------------------------------ketchup -- divided quick-cooking oats minced fresh onion chopped fresh parsley brown sugar salt pepper egg whites -- lightly beaten ground round Cooking spray

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

Preheat oven to 350�. Combine 1/2 cup ketchup, oats, and next 6 ingredients (oats through egg whites) in a large bowl. Add meat; stir just until blended. Shape meat mixture into an 8 � 4inch loaf on a broiler pan coated with cooking spray. Brush 1/4 cup ketchup over meat loaf. Bake at 350� for 1 hour and 10 minutes. Let stand 10 minutes before slicing. Serving Size: 1 slice

Description: "An iron-rich food like meat loaf can help keep you warm on these last winter nights. When researchers at the U.S. Department of Agriculture deprived a group of women of iron, they became chilled more quickly when exposed to lower temperatures." Source: "Cooking Light, March 1998, p.97" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 286 Calories (kcal); 14g Total Fat; (45% calories from fat); 24g Protein; 15g Carbohydrate; 70mg Cholesterol; 524mg Sodium Food Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates Suggested Wine: Merlot Nutr. Assoc. : 774 27099 0 0 0 0 0 0 9018 0 * Exported from MasterCook * Hot Fudge Cake Recipe By Serving Size Categories Amount -------1 3/4 3 2 1/4 1/2 1 1 3 1 1/2 : : 12 Preparation Time :0:00 : Desserts

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------all-purpose flour granulated sugar unsweetened cocoa baking powder salt fat-free milk vanilla extract packed brown sugar unsweetened cocoa hot water

Preheat oven to 350�. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine the first 5 ingredients in a medium bowl. Stir in milk and vanilla extract. Spoon the batter into a 9-inch square baking pan. Combine brown sugar and 3 tablespoons cocoa, and sprinkle over cake batter. Pour water over batter (do not stir). Bake at 350� for 40 minutes or until cake springs back when lightly touched in center. Serve warm. Description: ""This is one of my favorite recipes for a lot of reasons. It's practically fat-free, and it's easy to make. Plus it calls for

ingredients that you always have around."�Audrey Wood, Baton Rouge, LA" Source: "Cooking Light, January/February 1998, p.168" Copyright: "� Cooking Light" T(Baking Time): "0:40" - - - - - - - - - - - - - - - - - - Per serving: 171 Calories (kcal); trace Total Fat; (1% calories from fat); 2g Protein; 40g Carbohydrate; trace Cholesterol; 141mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 4938 0 0 0 0 * Exported from MasterCook * Hot Mint-and-Lemon Drink Recipe By Serving Size Categories Amount -------1 1/4 4 : : 4 Preparation Time :0:00 : Jan/Feb '98 Ingredient -- Preparation Method -------------------------------lemon mint leaves boiling water

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

Carefully remove rind from lemon using a vegetable peeler, making sure not to get any of the white pithy part of the rind, and reserve lemon for another use. Place rind, mint leaves, and boiling water in a large bowl; cover and steep mixture 5 minutes. Strain mixture through a fine sieve into a bowl, and discard rind and mint. Serve immediately. Serving Size: 1 cup Description: "This soothing herbal drink is thought to calm an upset stomach and reduce stress." Source: "Cooking Light, January/February 1998, p.147" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 5 Calories (kcal); trace Total Fat; (3% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 9mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 0 0 * Exported from MasterCook * Hot-and-Sour Soup Recipe By Serving Size Categories Amount -------10 1 1/2 3 1 4 2 3 3 2 1/4 1/4 1/4 1 : : 4 Preparation Time :0:00 : International Soups And Stews

May '98

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

Ingredient -- Preparation Method -------------------------------dried shiitake mushrooms (about 1 ounce) cups boiling water (10 1/2-ounce) cans low-salt chicken broth (4-ounce) boned center-cut loin pork chop -- cut into thin strips ounces firm tofu -- cut into 1/2-inch cubes tablespoons cornstarch tablespoons white wine vinegar tablespoons low-sodium soy sauce teaspoons fish sauce teaspoon crushed red pepper teaspoon black pepper cup minced green onion tops teaspoon dark sesame oil

Combine the mushrooms and boiling water in a bowl; cover and let stand 15 minutes. Drain in a colander over a bowl, reserving 1 cup liquid. Discard stems; rinse and cut caps into thin strips. Combine 1/2 cup reserved mushroom liquid and broth in a large saucepan; bring to a boil. Add the mushrooms, pork, and tofu; reduce heat, and simmer 3 minutes. Combine 1/2 cup reserved mushroom liquid, cornstarch, vinegar, soy sauce, fish sauce, and peppers in a small bowl. Add cornstarch mixture to saucepan; bring to a boil. Cook 1 minute, stirring constantly. Remove from heat; stir in onions and oil. Serving Size: 1 1/4 cups Cuisine: "Asian" Source: "Cooking Light, May 1998, p.165" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 141 Calories (kcal); 6g Total Fat; (29% calories from fat); 17g Protein; 16g Carbohydrate; 9mg Cholesterol; 501mg Sodium Food Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : For a vegetarian version, use vegetable broth and add a little extra tofu to replace the pork. Nutr. Assoc. : 1365 0 0 4575 0 0 0 0 0 0 0 3585 0

* Exported from MasterCook * Hummus Spread Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : Appetizers Miscellaneous

March '98 Spreads

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

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

Ingredient -- Preparation Method -------------------------------1% low-fat cottage cheese fresh parsley leaves tahini (sesame-seed paste) grated lemon rind fresh lemon juice ground coriander salt garlic clove (15-ounce) can chickpeas (garbanzo beans) -- rinsed and drained

Place all ingredients in a food processor; process until smooth, scraping sides of processor bowl once. Store in an airtight container in refrigerator. Serve with pita triangles or fresh vegetables. Serving Size: 1/2 cup Source: "Cooking Light, March 1998, p.157" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 196 Calories (kcal); 6g Total Fat; (25% calories from fat); 10g Protein; 27g Carbohydrate; 1mg Cholesterol; 510mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4047 3394 5243 0 0 0 0 0 2603 0 * Exported from MasterCook * Indian Chicken Curry Recipe By Serving Size Categories Amount -------: : 4 Preparation Time :0:15 : International Poultry

July/Aug '98

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

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

4 cups 1 pound thin slices 1 tablespoon 1 tablespoon 1 cup 1 1/3 cups 1 cup 1/2 cup 1 tablespoon 2 teaspoons 1 teaspoon 1 teaspoon 1/4 teaspoon 1/4 teaspoon 2 cups 3 tablespoons

sliced Swiss chard (about 12 ounces) skinned, boned chicken breast halves -- cut crosswise into cornstarch olive oil diced onion fat-free, less-sodium chicken broth sliced baby carrot light coconut milk tomato paste ground cumin curry powder ground cinnamon salt ground red pepper (1/4 to 1/2 teaspoon) hot cooked long-grain rice chopped unsalted, dry-roasted peanuts

Steam Swiss chard, covered, 2 minutes or until crisp tender. Drain. Combine chicken and cornstarch in a small bowl. Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion, and stir-fry 2 minutes. Stir in chicken, and cook 4 minutes or until browned. Stir in broth and next 8 ingredients (broth through red pepper); reduce heat to medium. Cook 5 minutes, stirring occasionally. Add Swiss chard, and cook 2 minutes. Serve with rice. Sprinkle peanuts evenly over each serving. Serving Size: 1 cup chicken mixture and 1/2 cup rice Cuisine: "Asian" Source: "Cooking Light, July/August 98, p.149" Copyright: "� Cooking Light" T(Cooking Time): "0:15" - - - - - - - - - - - - - - - - - - Per serving: 382 Calories (kcal); 11g Total Fat; (24% calories from fat); 36g Protein; 39g Carbohydrate; 66mg Cholesterol; 515mg Sodium Food Exchanges: 2 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 5228 2313 0 0 0 25062 2111 564 0 0 0 0 0 3624 632 3199 * Exported from MasterCook * Indian Corn Pudding with Bacon and Chives Recipe By Serving Size Categories : : 8 Preparation Time :0:00 : July/Aug '98

Side Dishes

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

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

Ingredient -- Preparation Method -------------------------------Cooking spray yellow cornmeal chopped onion salt garlic powder ground red pepper black pepper Canadian bacon -- cut into thin strips fresh corn kernels (about 6 ears) whole milk -- divided yellow cornmeal egg chopped fresh chives

Preheat oven to 350�. Coat a 1 1/2-quart baking dish with cooking spray, and sprinkle with 2 teaspoons cornmeal. Place a large nonstick skillet coated with cooking spray over medium- high heat until hot. Add onion and next 5 ingredients (onion through bacon), and saut� 3 minutes or until tender. Stir in corn kernels and 1 cup milk. Reduce heat to low; cover and cook 10 minutes, stirring occasionally. Add 1/3 cup cornmeal, stirring with a whisk. Combine 1/2 cup milk and egg; stir well with a whisk. Add to cornmeal mixture in skillet; stir well. Stir in chives. Spoon mixture into prepared dish. Bake pudding at 350� for 30 minutes or until lightly browned and set. Let stand for 15 minutes. Serving Size: 1/2 cup Source: "Cooking Light, July/August 98, p.94" Copyright: "� Cooking Light" Yield: "4 cups" - - - - - - - - - - - - - - - - - - Per serving: 145 Calories (kcal); 4g Total Fat; (21% calories from fat); 8g Protein; 22g Carbohydrate; 37mg Cholesterol; 298mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 3357 0 0 0 0 * Exported from MasterCook * Irish Bread Pudding with Caramel-Whiskey Sauce Recipe By Serving Size Categories : : 12 Preparation Time :0:00 : Desserts

International

March '98 Amount -------1/4 1 1/2 1/4 1 3/4 1 1 1 2 1 1 Measure Ingredient -- Preparation Method ------------ -------------------------------cup light butter -- melted (10-ounce) French bread baguette -- cut into 1-inch thick slices cup raisins cup Irish whiskey cups 1% low-fat milk cup sugar tablespoon vanilla extract (12-ounce) can evaporated skim milk large eggs -- lightly beaten Cooking spray tablespoon sugar teaspoon ground cinnamon Caramel-Whiskey Sauce cups cup cup ounces cup cup CARAMEL-WHISKEY SAUCE sugar water light butter (about 1/2 cup) 1/3-less-fat cream cheese (Neufch�tel) Irish whiskey 1% low-fat milk

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

Preheat oven to 350�. Brush melted butter on one side of French bread slices, and place bread, buttered sides up, on a baking sheet. Bake bread at 350� for 10 minutes or until lightly toasted. Cut bread into 1/2-inch cubes, and set aside. Combine raisins and whiskey in a small bowl; cover and let stand 10 minutes or until soft (do not drain). Combine 1% milk and next 4 ingredients (1% milk through eggs) in a large bowl; stir well with a whisk. Add bread cubes and raisin mixture, pressing gently to moisten; let stand 15 minutes. Spoon bread mixture into a 13 � 9-inch baking dish coated with cooking spray. Combine 1 tablespoon sugar and cinnamon; sprinkle over pudding. Bake at 350� for 35 minutes or until set. Serve warm with Caramel-Whiskey Sauce. Serving Size: 1 [3-inch] square and 2 tablespoons sauce ____________________ To Make Caramel-Whiskey Sauce: Combine sugar and water in a small heavy saucepan over medium-high heat; cook until sugar dissolves, stirring constantly. Cook an additional 15 minutes or until golden (do not stir). Remove from heat. Carefully add butter and cream cheese, stirring constantly with a whisk (mixture will be hot and bubble vigorously). Cool slightly, and stir in whiskey and milk. Yield: 1 1/2 cups Serving Size: 2 tablespoons Cuisine:

"Irish" Source: "Cooking Light, March 1998, p.137" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 369 Calories (kcal); 7g Total Fat; (17% calories from fat); 8g Protein; 66g Carbohydrate; 50mg Cholesterol; 281mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 3 Other Carbohydrates NOTES : Julie Kwan did try our recipe with the leftovers from her bread machine, but the results weren't the same. She says that she's found the definitive bread pudding with our recipe just the way it is. If desired, the Irish whiskey can be substituted with the following: � For the Irish Bread Pudding, substitute 1/4 cup apple juice for the Irish whiskey. � In the Caramel Whiskey Sauce, substitute 1 tablespoon imitation rum extract and 3 tablespoons water for the Irish Whiskey. Nutr. Assoc. : 0 20053 0 0 0 0 5403 0 3218 0 0 0 2130706543 0 0 0 0 20218 0 0 * Exported from MasterCook * Italian Vegetable Pie Recipe By Serving Size Categories : : 8 Preparation Time :0:00 : Main Dish Pasta

May '98 Vegetarian Main Dishes

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

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoons olive oil cup chopped green bell pepper cup chopped onion cup chopped mushrooms (12.3-ounce) package firm tofu -- drained and crumbled garlic cloves -- minced tablespoons tomato paste teaspoon dried Italian seasoning teaspoon fennel seeds teaspoon crushed red pepper (25.5-ounce) jar fat-free marinara sauce cooked lasagna noodles -- cut in half crosswise Cooking spray cups (6 ounces) shredded part-skim Mozzarella cheese cup grated Parmesan cheese

Preheat oven to 375�. Heat oil in a large nonstick skillet over medium-high heat. Add the bell pepper,

chopped onion, mushrooms, tofu, and garlic; saut� 3 minutes or until vegetables are tender. Stir in tomato paste, Italian seasoning, fennel seeds, crushed red pepper, and marinara sauce; bring to a boil. Reduce heat; simmer 10 minutes. Arrange the noodles spokelike in the bottom of an 8-inch round baking dish coated with cooking spray. Spread 3 cups tomato mixture over noodles. Fold ends of noodles over tomato mixture, and top with the remaining tomato mixture and cheeses. Bake at 375� for 20 minutes. Description: ""This is based on an Italian meat pie that was made with a pound of ground beef and a deep-dish pie shell. I used lasagna noodles for the crust and tofu instead of ground beef."" Source: "Cooking Light, May 1998, p.140" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 225 Calories (kcal); 10g Total Fat; (37% calories from fat); 14g Protein; 22g Carbohydrate; 13mg Cholesterol; 585mg Sodium Food Exchanges: 1 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 2673 0 620 0 0 3267 0 4103 306 0 921 0 * Exported from MasterCook * Kathy's Chocolate Party Cake Recipe By Serving Size Categories Amount -------1 1 1/2 1 1 3/4 2 3/4 2 1 1 1 1/2 1/3 1 1 2 : : 16 Preparation Time :0:00 : Desserts

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------boiling water instant espresso OR tablespoon instant coffee granules cups all-purpose flour cups sugar cup unsweetened cocoa teaspoons baking soda teaspoon baking powder teaspoon salt cup low-fat buttermilk cup egg substitute cup vegetable oil teaspoon vanilla extract Baking spray with flour (8-ounce) carton frozen reduced-calorie whipped topping -- thawed cups sliced strawberries

Preheat oven to 350�. Combine water and espresso in a bowl. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a large bowl. Combine espresso mixture, buttermilk, egg substitute, oil, and vanilla; add to sugar mixture, beating at medium speed of a mixer until wellblended (batter will be thin). Pour batter into 2 (9-inch) round cake pans coated with baking spray. Bake at 350� for 45 minutes or until a wooden pick inserted in center comes out clean. Cool layers in pans 10 minutes, and remove from pans. Cool layers completely on wire racks. Place 1 cake layer on a plate; spread with 1 cup whipped topping, and top with other cake layer. Spread remaining whipped topping over top of cake. Arrange strawberries on top of cake. Store cake loosely covered in refrigerator. Serving Size: 1 slice Source: "Cooking Light, January/February 1998, p.166" Copyright: "� Cooking Light" Yield: "16 slices" T(Baking Time): "0:45" - - - - - - - - - - - - - - - - - - Per serving: 263 Calories (kcal); 8g Total Fat; (27% calories from fat); 4g Protein; 44g Carbohydrate; 1mg Cholesterol; 366mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 2 Other Carbohydrates Nutr. Assoc. : 0 2130706543 0 0 0 0 0 0 0 0 25045 0 0 0 0 2861 1436 * Exported from MasterCook * Lady and the Tramp Spaghetti and Meatballs Recipe By Serving Size Categories Amount -------1 1/4 2 1/4 1/4 1 1 : : 5 Preparation Time :0:00 : March '98

Pasta

Measure Ingredient -- Preparation Method ------------ -------------------------------pound ground sirloin cup minced fresh onion tablespoons dry breadcrumbs teaspoon garlic salt teaspoon pepper large egg white -- lightly beaten (25.5-ounce) jar fat-free tomato-and-basil pasta sauce -- divided Cooking spray

5 5 5

cups tablespoons tablespoons

hot cooked spaghetti (about 8 ounces uncooked pasta) grated Parmesan cheese chopped fresh basil

Combine the first 6 ingredients and 2 tablespoons of pasta sauce in a medium bowl. Shape the meat mixture into 25 (1-inch) meatballs. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add the meatballs, and cook 6 minutes, browning on all sides. Stir in remaining pasta sauce. Cover, reduce heat, and simmer 10 minutes or until the meatballs are done, stirring occasionally. Serve the meatballs over spaghetti, and sprinkle with Parmesan cheese and fresh basil. Serving Size: 5 meatballs, 1/2 cup sauce, 1 cup pasta, 1 tablespoon cheese, and 1 tablespoon basil

Source: "Cooking Light, March 1998, p.90" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 498 Calories (kcal); 18g Total Fat; (33% calories from fat); 29g Protein; 52g Carbohydrate; 67mg Cholesterol; 1166mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates NOTES : March is Oscar month, and we proudly present some dishes that have appeared in some of our favorite films. We've lightened them for today's audiences. And in some cases, we've reformatted and even colorized them. We've based this recipe on Disney's classic animated flick LADY AND THE TRAMP, which is about a romantic relationship between a lovable mongrel and a purebred cocker spaniel. In one scene, Tramp and Lady gaze adoringly at each other as they share a plate of spaghetti and meatballs. Nutr. Assoc. : 0 0 0 0 0 0 25035 0 2845 0 0 * Exported from MasterCook * Lebanese Fatoush Salad Recipe By Serving Size Categories Amount -------1 1 1 1/2 2 2 : : 4 Preparation Time :0:00 : International Salads

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------red bell pepper strips green bell pepper strips thinly sliced peeled cucumber thinly sliced onion chopped fresh mint chopped fresh cilantro

2 2 2 1

1/2 1/4

tablespoons teaspoons teaspoon teaspoon

fresh lemon juice extra-virgin olive oil salt black pepper tomatoes (about 1/2 pound) -- cut into 1/4 inch wedges (6 inch) pita -- toasted and torn into bite-size pieces

Combine all the ingredients in a bowl, and toss gently to coat. Serving Size: 1 cup Cuisine: "Lebanese" Source: "Cooking Light, July/August 98, p.142" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 112 Calories (kcal); 3g Total Fat; (21% calories from fat); 3g Protein; 20g Carbohydrate; 0mg Cholesterol; 356mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4695 4695 3572 26616 0 0 0 0 0 0 5296 4513 * Exported from MasterCook * Lemon Grass Oil Recipe By Serving Size Categories Amount -------1 1/2 : : 0 Preparation Time :0:00 : July/Aug '98

Sauces/Condiments/Marinades

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

Ingredient -- Preparation Method -------------------------------olive oil sliced peeled fresh lemon grass (about 1 bulb)

Combine oil and lemon grass in a small saucepan; cook 5 minutes over medium heat. Remove from heat. Source: "Cooking Light, July/August 98, p.162" Copyright: "� Cooking Light" Yield: "1 cup" - - - - - - - - - - - - - - - - - - Per serving: 1909 Calories (kcal); 216g Total Fat; (100% calories from fat); 0g Protein; 0g Carbohydrate; 0mg Cholesterol; trace Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 43 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 * Exported from MasterCook * Lemon-Blueberry Pound Cake Recipe By Serving Size Categories Amount -------1 1 1 1 3 1 1 1 4 1/3 : : 16 Preparation Time :0:00 : April '98 Desserts

Cake

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

Ingredient -- Preparation Method -------------------------------Cooking spray tablespoon all-purpose flour (18.25-ounce) package light yellow cake mix cup lemon juice teaspoon vanilla extract (8-ounce) block fat-free cream cheese -- softened large egg whites large egg cup fresh or frozen blueberries -- thawed cup sifted powdered sugar teaspoons lemon juice

Preheat oven to 350 degrees. Coat a 12-cup Bundt pan with cooking spray; dust with flour. Combine cake mix and next 6 ingredients (cake mix through egg) in a large bowl, and beat at low speed of a mixer 30 seconds. Beat at medium speed 2 minutes; fold in blueberries. Pour cake batter into prepared pan. Bake at 350 degrees for 50 minutes or until a wooden pick inserted in center comes out clean. Cool cake in pan 10 minutes; remove from pan. Cool completely on a wire rack. Combine the sugar and 4 teaspoons lemon juice in a small bowl, and drizzle glaze over cake. Serving Size: 1 slice Source: "Cooking Light, April 1998, p.152" Copyright: "� Cooking Light" T(Baking Time): "0:50" - - - - - - - - - - - - - - - - - - Per serving: 194 Calories (kcal); 4g Total Fat; (19% calories from fat); 5g Protein; 35g Carbohydrate; 13mg Cholesterol; 304mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 Other Carbohydrates

Nutr. Assoc. : 0 0 5632 0 0 0 3231 0 3338 0 0 * Exported from MasterCook * Lemon-Ginger Ice Cream Recipe By Serving Size Categories Amount -------3/4 2 2 2 1 1/2 1/8 2 2 : : 11 Preparation Time :0:00 : Desserts

July/Aug '98

Measure Ingredient -- Preparation Method ------------ -------------------------------cup packed light brown sugar tablespoons light-colored corn syrup tablespoons minced crystallized ginger (optional) teaspoons vanilla extract teaspoons grated lemon rind teaspoon salt (16-ounce) cartons fat-free sour cream (8-ounce) cartons lemon low-fat yogurt Lemon rind strips (optional)

Combine first 8 ingredients in a food processor. Process until smooth; scrape sides of bowl occasionally. Pour mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Spoon ice cream into a freezer-safe container; cover and freeze 1 hour or until firm. Garnish with lemon rind strips, if desired. Serving Size: 1/2 cup Source: "Cooking Light, July/August 98, p.118" Copyright: "� Cooking Light" Yield: "5 1/2 cups" - - - - - - - - - - - - - - - - - - Per serving: 161 Calories (kcal); 1g Total Fat; (2% calories from fat); 7g Protein; 32g Carbohydrate; 12mg Cholesterol; 118mg Sodium Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 3 Other Carbohydrates NOTES : Fat-free sour cream gives Shirley Corriher's recipe its incredibly creamy texture. Crystallized ginger can be found with the spices in the supermarket. If you're not a fan of ginger, omit it. We tested the recipe without the ginger and got a nice lemon taste. Nutr. Assoc. : 0 3927 3003 0 0 0 0 4051 2130706543 * Exported from MasterCook *

Lemon-Lime Cream Tart Recipe By Serving Size Categories Amount -------44 3 2 1 1 6 2 3 1 1 divided 10 : : 10 Preparation Time :0:00 : Desserts Pie

June '98

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

Ingredient -- Preparation Method -------------------------------reduced-fat vanilla wafers tablespoons sugar tablespoons stick margarine or butter -- softened large egg white Cooking spray tablespoon grated lemon rind tablespoons fresh lemon juice tablespoons fresh lime juice large eggs (14-ounce) can low-fat sweetened condensed milk cup frozen reduced-calorie whipped topping -- thawed and lemon rind strips (optional) Mint leaves (optional)

Preheat oven to 325�. Place wafers in a food processor; process until finely ground. Add sugar, margarine, and egg white; pulse 2 times or just until combined. Press crumb mixture into bottom and up sides of a 9-inch round tart pan coated with cooking spray. Bake at 325� for 15 minutes or until lightly browned. Cool on a wire rack. Combine grated lemon rind, juices, eggs, and milk in a bowl, stirring with a whisk until blended. Pour mixture into prepared crust. Bake at 325� for 30 minutes or until filling is set. Cool completely. Top with whipped topping. Garnish with lemon rind strips and mint, if desired. Serving Size: 1 wedge and about 1 1/2 tablespoons whipped topping Source: "Cooking Light, June 1998, p.99" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 277 Calories (kcal); 9g Total Fat; (28% calories from fat); 6g Protein; 43g Carbohydrate; 66mg Cholesterol; 157mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates NOTES : This dessert can be made up to three days ahead of time. It was a big hit at all our gatherings. Nutr. Assoc. : 5693 0 4098 0 0 0 0 0 3218 0 2861 801 3384

* Exported from MasterCook * Lemon-Meringue Surprise Pie Recipe By Serving Size Categories Amount -------1 1 1/3 1 1/2 1 1/3 2 1 3 1/4 1/8 1/3 : : 8 Preparation Time :0:00 : Desserts

March '98

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

Ingredient -- Preparation Method -------------------------------firm tofu (about 7 ounces) grated lemon rind fresh lemon juice water sugar cornstarch egg yolks -- lightly beaten (9-inch) reduced-fat graham cracker crust (such as Keebler) egg whites (at room temperature) cream of tartar salt sugar

Preheat oven to 325�. Combine the first 3 ingredients in a blender; process until smooth. Combine water, 1 cup sugar, and cornstarch in a medium saucepan. Bring to a boil; cook 1 minute or until thick, stirring constantly with a whisk. Gradually add sugar mixture to egg yolks in a bowl, stirring constantly with a whisk. Return yolk mixture to pan. Bring to a boil over medium heat; cook 1 minute, stirring constantly. Remove from heat, and stir in tofu mixture. Spread filling mixture evenly into crust. Beat egg whites, cream of tartar, and salt at high speed of a mixer until foamy. Gradually add 1/3 cup sugar, 1 tablespoon at a time, beating until stiff peaks form. Spread evenly over filling, sealing to edge of crust. Bake at 325� for 25 minutes; cool 1 hour on a wire rack. Cut with a sharp knife dipped in hot water. Serving Size: 1 wedge Source: "Cooking Light, March 1998, p.176" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 229 Calories (kcal); 6g Total Fat; (21% calories from fat); 5g Protein; 42g Carbohydrate; 55mg Cholesterol; 297mg Sodium Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 1/2 Other Carbohydrates NOTES : The "surprise" in this filling is tofu, one of the latest "superfoods." Researchers find that in Asian countries where women eat a lot of tofu and other foods made from soybeans, hot flashes are rare. Phytoestrogens (plant estrogens), hormone-like substances found in soy foods, may be responsible. New studies are currently underway to examine soy as a natural alternative to hormone replacement.

Nutr. Assoc. : 3287 0 0 0 0 0 3232 3993 533 0 0 0 * Exported from MasterCook * Lemon-Rosemary Crumb Cake Recipe By Serving Size Categories Amount -------1 1/4 2/3 1/8 1/4 3/4 1/4 1/2 1/4 1/3 : : 8 Preparation Time :0:00 : Cake May '98

Desserts

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

2 1 2

3/4

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar salt chilled stick margarine or butter -- cut into small pieces minced fresh rosemary OR dried rosemary baking powder baking soda low-fat buttermilk fresh lemon juice egg Cooking spray grated lemon rind water Rosemary sprigs (optional) Lemon slices (optional)

Preheat oven to 350�. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, sugar, and salt in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Reserve 1/2 cup flour mixture for topping; set aside. Combine remaining flour mixture, rosemary, baking powder, and baking soda; add buttermilk, lemon juice, and egg. Beat at medium speed of a mixer until blended. Spoon batter into an 8-inch round cake pan coated with cooking spray. Combine reserved 1/2 cup flour mixture, lemon rind, and water; stir with a fork. Sprinkle crumb mixture over batter. Bake at 350� for 30 minutes. Cool on a wire rack. Garnish with rosemary sprigs and lemon slices, if desired. Serving Size: 1 wedge Source: "Cooking Light, May 1998, p.108" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 200 Calories (kcal); 7g Total Fat; (29% calories from fat); 3g

Protein; 33g Carbohydrate; 24mg Cholesterol; 188mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 0 4098 3399 0 2130706543 0 0 25045 0 0 0 0 0 0 0 * Exported from MasterCook * Light Texas Corn Bread Recipe By Serving Size Categories Amount -------1 1/2 2 5 1 1 1 1 1/2 1 2 : : 12 Preparation Time :0:00 : Breads Side Dishes

June '98

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

Ingredient -- Preparation Method -------------------------------self-rising yellow cornmeal mix sugar light butter -- melted and divided chopped onion chopped green bell pepper fat-free sour cream no-salt-added cream-style corn (2 ounces) shredded reduced-fat extra-sharp Cheddar cheese egg egg whites Cooking spray

Preheat oven to 425�. Combine cornmeal mix and sugar in a large bowl; set aside. Combine 3 tablespoons butter, onion, and next 6 ingredients (onion through egg whites) in a medium bowl; stir well with a whisk. Add to cornmeal mixture, stirring just until moist. Pour batter into a 13 � 9-inch baking pan coated with cooking spray. Bake at 425� for 28 minutes or until a wooden pick inserted in center comes out clean. Brush with 2 tablespoons butter. Source: "Cooking Light, June 1998, p.132" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 145 Calories (kcal); 4g Total Fat; (21% calories from fat); 6g Protein; 24g Carbohydrate; 27mg Cholesterol; 88mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : If you don't have self-rising cornmeal mix, stir 2 teaspoons baking powder and 1/2 teaspoon salt into 1 1/2 cups plain cornmeal. Nutr. Assoc. : 5638 0 0 0 0 0 2965 26495 0 3231 0

* Exported from MasterCook * Linguine with Arugula and Sun-Dried Tomatoes Recipe By Serving Size Categories Amount -------2 1 3 1/2 1/3 1/2 2 4 1/4 : : 4 Preparation Time :0:00 : July/Aug '98 Pasta

Main Dish

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

Ingredient -- Preparation Method -------------------------------olive oil thinly sliced onion chopped trimmed arugula canned vegetable broth chopped sun-dried tomatoes -- packed without oil ground red pepper garlic cloves -- minced hot cooked linguine (about 8 ounces uncooked pasta) (1 ounce) grated Asiago cheese

Heat oil in a large nonstick skillet over medium-high heat. Add onion, and saut� 4 minutes or until tender. Add arugula, broth, sun-dried tomatoes, pepper, and garlic, and cook 3 minutes. Add linguine, and cook 2 minutes or until thoroughly heated. Sprinkle with cheese; toss well. Serving Size: 1 1/4 cups Source: "Cooking Light, July/August 98, p.144" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 332 Calories (kcal); 10g Total Fat; (28% calories from fat); 11g Protein; 49g Carbohydrate; 7mg Cholesterol; 390mg Sodium Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Pinot Gris Nutr. Assoc. : 0 27187 49 5439 0 0 620 2836 25000 * Exported from MasterCook * Linguine with Goat Cheese and Fennel Recipe By Serving Size Categories Amount -------: : 4 Preparation Time :0:00 : May '98 Side Dishes

Pasta

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

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

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

cup cup cup tablespoons tablespoons tablespoon ounces cups cup

boiling water sun-dried tomatoes -- packed without oil chopped fresh flat-leaf parsley chopped fresh basil extra-virgin olive oil fresh lemon juice goat cheese -- crumbled hot cooked linguine (about 10 ounces uncooked pasta) thinly sliced fennel bulb (about 1 small bulb)

Combine boiling water and sun-dried tomatoes in a bowl; let stand 15 minutes. Drain and chop. Combine tomatoes, parsley, basil, oil, juice, and cheese in a large bowl. Add linguine and fennel; toss well. Serving Size: 1 1/2 cups Source: "Cooking Light, May 1998, p.86" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 420 Calories (kcal); 16g Total Fat; (33% calories from fat); 16g Protein; 54g Carbohydrate; 22mg Cholesterol; 156mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 20067 0 0 0 0 2845 26098 * Exported from MasterCook * Linguine with Grilled Asparagus and Shiitake Mushroom Vinaigrette Recipe By Serving Size Categories Amount -------1 1/2 1 1/4 3 1 1/2 1 1/4 1/4 1/4 1/4 : : 4 Preparation Time :0:00 : April '98

Pasta

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

Ingredient -- Preparation Method -------------------------------dark sesame oil minced peeled fresh ginger crushed red pepper garlic cloves -- minced thinly sliced shiitake mushroom caps (about 1 [3 1/2-ounce] package) sliced button mushrooms (about 3 ounces) rice vinegar low-sodium soy sauce minced fresh parsley pineapple juice

2 2 1 4

tablespoons teaspoons pound cups

water sugar asparagus spears hot cooked linguine (about 8 ounces uncooked pasta)

Heat oil in a large nonstick skillet. Add ginger, pepper, and garlic; cook 1 minute. Add mushrooms; cook 2 minutes. Add vinegar and next 5 ingredients (vinegar through sugar); remove from heat. Snap off tough ends of asparagus; remove scales with a knife or vegetable peeler, if desired. Brush asparagus with mushroom vinaigrette; keep remaining vinaigrette warm. Prepare grill or broiler. Grill or broil the asparagus 3 minutes or until lightly browned. Place asparagus on pasta, and top with remaining mushroom vinaigrette. Serving Size: 1 cup pasta, 2 ounces asparagus, and 1/4 cup vinaigrette Source: "Cooking Light, April 1998, p.136" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 301 Calories (kcal); 6g Total Fat; (18% calories from fat); 10g Protein; 52g Carbohydrate; 0mg Cholesterol; 608mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 26086 0 0 4197 231 0 0 0 0 0 0 0 2836 0 * Exported from MasterCook * Linguine with White Clam Sauce Recipe By Serving Size Categories Amount -------1 2 1 3 1 1/2 2 1 1/4 1/8 :Rebecca A. Stone-Danahy, Deerfield Beach, Fla. : 4 Preparation Time :0:00 : March '98 Pasta

Measure Ingredient -- Preparation Method ------------ -------------------------------(10-ounce) can whole baby clams -- undrained tablespoons light butter tablespoon olive oil garlic cloves -- minced tablespoon all-purpose flour cup dry white wine tablespoons chopped fresh parsley teaspoon chopped fresh thyme OR teaspoon dried thyme teaspoon pepper

1 4

(6 1/2-ounce) can minced clams -- drained cups hot cooked linguine (about 8 ounces uncooked pasta) Thyme sprigs (optional)

Drain baby clams in a sieve over a bowl, reserving juice. Heat butter and olive oil in a medium saucepan over medium heat. Add garlic, and saut� 1 minute. Stir in flour. Stir in the reserved clam juice, wine, chopped parsley, chopped thyme, and pepper, and cook 2 minutes, stirring frequently. Add the baby clams and the minced clams, and cook 3 minutes or until thoroughly heated. Serve clam sauce over pasta. Garnish with thyme sprigs, if desired. Serving Size: 1 cup pasta and about 1/2 cup sauce Source: "Cooking Light, March 1998, p.130" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 457 Calories (kcal); 10g Total Fat; (20% calories from fat); 37g Protein; 48g Carbohydrate; 88mg Cholesterol; 170mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates NOTES : "I'm an art teacher, and because my husband is a personal trainer and bodybuilder, I train with him. We are very conscious of what we eat, so our dinners at home are almost all COOKING LIGHT recipes. This linguine is an old recipe of mine that I altered to reduce the fat and calories." �Rebecca A. Stone-Danahy, Deerfield Beach, Fla. Nutr. Assoc. : 2450 0 0 0 0 0 0 0 0 2130706543 0 2450 2845 0 * Exported from MasterCook * Longevity Noodles Recipe By Serving Size Categories Amount -------1 1 1 1 1 20 2 2 1 8 : : 4 Preparation Time :0:00 : International Pasta

May '98

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

1/2

Ingredient -- Preparation Method -------------------------------dry white wine OR water low-sodium soy sauce white pepper minced peeled fresh ginger cornstarch shrimp -- peeled and deveined (about 1/2 pound) vegetable oil sliced fresh shiitake mushroom caps diagonally sliced carrot uncooked whole wheat spaghetti (about 4

1 1/4 2 1/2

tablespoon teaspoon tablespoons

cups hot cooked whole-wheat spaghetti or spaghettini) white wine vinegar salt minced green onions Fresh shiitake mushroom (optional) Radish (optional)

Combine first 5 ingredients in a large zip-top plastic bag; add shrimp to bag. Seal bag, and marinate shrimp in refrigerator 15 minutes. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp mixture, and saut� 3 minutes. Add mushrooms and carrot; stir-fry 2 minutes. Stir in pasta, vinegar, and salt, and cook for 2 minutes or until thoroughly heated. Sprinkle with onions. Garnish with shiitake mushroom and radish, if desired. Serving Size: 1 1/2 cups Cuisine: "Asian" Source: "Cooking Light, May 1998, p.165" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 319 Calories (kcal); 8g Total Fat; (22% calories from fat); 16g Protein; 49g Carbohydrate; 46mg Cholesterol; 345mg Sodium Food Exchanges: 3 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : "While Westerners celebrate their birthdays with cake, the Chinese celebrate with noodles to signify a wish for a long and happy life. People show respect at an elder's birthday party by serving extra-long noodles." Nutr. Assoc. : 2130706543 0 0 0 0 26086 0 0 0 4197 20024 26193 0 0 3585 0 0 * Exported from MasterCook * Macaroon-Baked Peaches Recipe By Serving Size Categories Amount -------1 1/2 1 1/4 1 : : 4 Preparation Time :0:00 : Desserts

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------peaches (about 1 1/2 pounds; 4 large) lemon juice chopped pitted dates coconut macaroon crumbs (about 6 cookies)

Preheat oven to 350�. Remove stems from peaches. Peel top third of each peach. Using a small knife, cut around stem end and pit to loosen and remove pit, leaving bottom intact. If

necessary, slice about 1/4 inch from bases of peaches so they will sit flat; brush peaches with lemon juice. Spoon 1 tablespoon dates into cavity crumbs onto top of each peach. Place bake at 350� for 30 minutes or until additional 8 minutes or until crumbs of each peach. Gently press 1/4 cup macaroon peaches in a 1 1/2-quart casserole. Cover and peaches are tender. Uncover and bake an are golden brown.

Source: "Cooking Light, January/February 1998, p.83" Copyright: "� Cooking Light" T(Baking Time): "0:38" - - - - - - - - - - - - - - - - - - Per serving: 204 Calories (kcal); 4g Total Fat; (15% calories from fat); 2g Protein; 44g Carbohydrate; 0mg Cholesterol; 72mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 4377 0 20027 1672 * Exported from MasterCook * Mango Tango Chicken Salad Recipe By Serving Size Categories Amount -------3 1/4 halves 1/2 1/2 1/2 1/2 1/4 1 1 1 2 1/2 1 1/4 1 : : 5 Preparation Time :0:00 : March '98 Salads

Poultry

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

Ingredient -- Preparation Method -------------------------------chopped ready-to-eat roasted skinned, boned chicken breasts (such as Tyson) -- about 4 breast diced peeled mango diced fresh pineapple drained, sliced water chestnuts sliced celery sliced green onions mango chutney light mayonnaise low-fat sour cream lemon juice salt minced peeled fresh ginger pepper peeled papaya -- cut into 10 slices

Combine the first 6 ingredients in a large bowl. Combine chutney and next 6 ingredients (chutney through pepper) in a small bowl, and stir chutney mixture into chicken mixture. Arrange papaya slices on each of 5 plates, and top with chicken salad.

Serving Size: 1 cup salad and 2 papaya slices Source: "Cooking Light, March 1998, p.106" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 220 Calories (kcal); 4g Total Fat; (17% calories from fat); 29g Protein; 15g Carbohydrate; 79mg Cholesterol; 365mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4732 4088 20154 1586 0 0 26535 0 0 0 0 26086 0 4354 * Exported from MasterCook * Mango-Lime Ice Recipe By Serving Size Categories Amount -------2 1 1/4 1 1/3 1 1/2 : : 8 Preparation Time :0:00 : Desserts

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------chopped peeled ripe mango (about 1 1/2 pounds) sugar water fresh lime juice grated orange rind Thin lime wedges (optional)

Combine first 5 ingredients in a food processor, and process until smooth. Press mango mixture through a sieve over a bowl, reserving liquid; discard pulp. Pour mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Spoon mango mixture into a freezer-safe container; cover and freeze 1 hour or until firm. Garnish with thin lime wedges, if desired. Serving Size: 1/2 cup Description: "This tropical fruit ice by Rick Bayless gets its tangy flavor from the lime and is perfect after a spicy meal." Source: "Cooking Light, July/August 98, p.114" Copyright: "� Cooking Light" Yield: "4 cups" - - - - - - - - - - - - - - - - - - -

Per serving: 152 Calories (kcal); trace Total Fat; (0% calories from fat); trace Protein; 39g Carbohydrate; 0mg Cholesterol; 2mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 2 Other Carbohydrates Nutr. Assoc. : 4088 0 0 0 0 3952 * Exported from MasterCook * Mango-Mustard Glazed Chicken Recipe By Serving Size Categories Amount -------1 1 1/2 1/2 1 1/2 1 1 6 1/4 1/4 : : 6 Preparation Time :0:00 : March '98

Poultry

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

Ingredient -- Preparation Method -------------------------------chopped peeled mango pineapple juice apricot or peach preserves dry white wine stone-ground mustard cornstarch water skinned, boned chicken breast halves salt pepper Cooking spray

Combine first 7 ingredients in a bowl; stir well with a whisk. Sprinkle chicken with salt and pepper. Heat a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken; cook 3 minutes on each side or until browned. Remove chicken from pan. Add mango mixture; bring to a boil. Return chicken to pan; reduce heat, and simmer 15 minutes or until chicken is done and sauce thickens, stirring occasionally. Serving Size: 1 chicken breast half and 3 tablespoons sauce Source: "Cooking Light, March 1998, p.110" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 254 Calories (kcal); 2g Total Fat; (5% calories from fat); 27g Protein; 29g Carbohydrate; 66mg Cholesterol; 228mg Sodium Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1 Other Carbohydrates Suggested Wine: Chardonnay Nutr. Assoc. : 4088 0 2075 0 26473 0 0 26039 0 0 0

* Exported from MasterCook * Maple-Mustard Pork Tenderloin with Caramelized Apples Recipe By Serving Size Categories Amount -------1 6 1 1 1/4 : : 4 Preparation Time :0:00 : Jan/Feb '98 Pork

Main Dish

4 (about 2

1/2 1/4

Measure Ingredient -- Preparation Method ------------ -------------------------------(2 1/2-pound) pork tenderloins Cooking spray cup Dijon mustard tablespoons maple syrup -- divided tablespoon chopped fresh rosemary OR teaspoon dried rosemary teaspoon salt teaspoon pepper medium Granny Smith apples -- each peeled and cut into 16 wedges 1/2 pounds)

Preheat oven to 425�. Trim fat from pork. Place pork on a broiler pan coated with cooking spray. Combine mustard, 2 tablespoons syrup, rosemary, salt, and pepper in a small bowl; brush over pork. Insert meat thermometer into thickest part of pork. Bake at 425� for 25 minutes or until thermometer registers 160� (slightly pink). While pork is baking, heat a nonstick skillet over medium-high heat until hot. Add apples, and saut� 5 minutes or until lightly browned. Reduce heat to low, and add 4 tablespoons maple syrup. Simmer 10 minutes or until apples are tender, stirring occasionally. Cut pork crosswise into slices; spoon cooked apples over pork. Serving Size: 3 ounces pork and 1/2 cup apples Source: "Cooking Light, January/February 1998, p.92" Copyright: "� Cooking Light" T(Baking Time): "0:25" - - - - - - - - - - - - - - - - - - Per serving: 492 Calories (kcal); 11g Total Fat; (19% calories from fat); 61g Protein; 37g Carbohydrate; 184mg Cholesterol; 602mg Sodium Food Exchanges: 0 Grain(Starch); 8 1/2 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 27121 0 0 0 0 0 2130706543 0 0 3545 0

* Exported from MasterCook * Marinated Flank Steak with Cranberry-Raspberry Salsa Recipe By Serving Size Categories Amount -------1/4 1/4 3 1 2 3/4 1/2 1 1 1 1 16 : : 16 Preparation Time :0:00 : Beef May '98

Main Dish

Measure Ingredient -- Preparation Method ------------ -------------------------------cup chili sauce cup lime juice drops hot pepper sauce (1.25-ounce) package low-sodium taco seasoning pounds flank steak cup (2-inch) sliced green onions cup cilantro sprigs tablespoon chopped seeded jalape�o pepper tablespoon lime juice teaspoon ground cumin (12-ounce) carton cranberry-raspberry crushed fruit (such as Ocean Spray) (8-inch) flour tortillas

Combine first 4 ingredients in a small bowl. Trim fat from steak. Place steak in an electric slow cooker; add chili sauce mixture, turning the steak to coat. Cover with lid, and cook on high-heat setting for 1 hour. Reduce heat setting to low; cook for 9 hours. Combine the onions, cilantro, and jalape�o pepper in a food processor, and pulse 5 times or until finely chopped. Add 1 tablespoon lime juice, cumin, and cranberryraspberry crushed fruit, and process until smooth. Spoon mixture into a bowl; cover and chill. Remove steak from slow cooker, discarding the cooking liquid. Shred steak. Warm tortillas according to package directions. Spread about 1 1/2 tablespoons salsa over each tortilla. Spoon about 1/2 cup shredded steak down center of each tortilla; roll up. Serving Size: 1 filled tortilla Source: "Cooking Light, May 1998, p.156" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 283 Calories (kcal); 9g Total Fat; (30% calories from fat); 16g Protein; 33g Carbohydrate; 29mg Cholesterol; 424mg Sodium Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : "My family and friends are convinced that this is one of those long, involved gourmet recipes that requires hours of slaving in the kitchen. But it couldn't be simpler to make. I just put all the ingredients in a slow cooker and let it cook itself."

�Dana Misner, Woodbury, Minn. Nutr. Assoc. : 0 0 0 5242 0 3585 383 20104 0 0 2928 1666 * Exported from MasterCook * Mashed Potatoes Recipe By Serving Size Categories Amount -------4 1 2 1 1/2 1/8 3/4 : : 4 Preparation Time :0:00 : March '98

Vegetables

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

Ingredient -- Preparation Method -------------------------------(about 1 1/2 pounds) cubed peeled baking potato garlic clove -- sliced 1% low-fat milk grated Parmesan cheese stick margarine or butter salt pepper

Place potato and garlic in a medium saucepan; add water to cover. Bring to a boil; cover, reduce heat, and simmer 25 minutes or until tender. Drain. Return potato to pan. Add milk and remaining ingredients; mash with a potato masher. Serving Size: 1 cup

Description: "Whatever your problem, mashed potatoes help. A little garlic doesn't hurt, either." Source: "Cooking Light, March 1998, p.97" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 176 Calories (kcal); 4g Total Fat; (21% calories from fat); 6g Protein; 30g Carbohydrate; 12mg Cholesterol; 375mg Sodium Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4600 0 0 0 2394 0 0 * Exported from MasterCook * Meatballs in Saffron-Almond Sauce Recipe By Serving Size Categories : : 8 : Beef Preparation Time :0:00 March '98

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

Measure Ingredient -- Preparation Method ------------ -------------------------------(1-ounce) slices whole-grain bread -- divided pound ground round pound ground turkey tablespoons chopped onion tablespoons chopped fresh parsley teaspoon salt teaspoon pepper teaspoon ground nutmeg garlic clove -- minced large egg -- lightly beaten Cooking spray cup blanched almonds -- toasted cup dry white wine teaspoon saffron threads -- crushed teaspoon salt teaspoon pepper teaspoon ground cloves garlic cloves (14 1/4-ounce) can no-salt-added beef broth Chopped fresh parsley (optional)

Preheat oven to 350�. Place 2 bread slices in a food processor; process 30 seconds or until crumbs are fine. Combine the breadcrumbs, beef, and next 8 ingredients (beef through egg) in a bowl. Shape mixture into 24 (1-inch) meatballs. Place meatballs on a broiler pan coated with cooking spray. Bake at 350� for 17 minutes or until browned. Combine 1 bread slice, almonds, and next 6 ingredients (almonds through garlic) in a food processor, and process until smooth. Spoon mixture into a skillet; add broth, and bring to a boil over medium-high heat. Add meatballs; reduce heat, and simmer, uncovered, 15 minutes, stirring occasionally. Sprinkle with parsley, if desired. Serving Size: 3 meatballs and 2 tablespoons sauce Source: "Cooking Light, March 1998, p.146" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 197 Calories (kcal); 11g Total Fat; (54% calories from fat); 14g Protein; 7g Carbohydrate; 65mg Cholesterol; 255mg Sodium Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26175 3256 694 0 20067 0 0 0 620 0 0 2277 0 0 0 0 3615 620 26512 20067 * Exported from MasterCook *

Mediterranean Chicken-and-Brown Rice Salad Recipe By Serving Size Categories : : 6 Preparation Time :0:00 : April '98 Poultry Salads

International Rice

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

2 1 2

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoons olive oil cup coarsely chopped onion cup uncooked long-grain brown rice cup water (10 1/2-ounce) can low-salt chicken broth cups coarsely chopped plum tomato cups cubed, ready-to-eat, roasted, skinned, boned chicken breasts (about 2 breasts) cup chopped fresh basil cup chopped fresh oregano cup coarsely chopped ripe olives tablespoons white balsamic vinegar teaspoon salt (19-ounce) can chickpeas (garbanzo beans) -- drained garlic cloves -- minced

Heat the olive oil in a large saucepan over medium-high heat. Add onion, and saut� for 3 minutes. Add rice, and saut� for 1 minute. Stir in the water and broth, and bring to a boil. Cover, reduce heat to medium-low, and cook for 45 minutes or until the liquid is absorbed. Spoon into a large bowl; fluff with a fork. Add tomato and remaining ingredients, and toss well. Serve at room temperature or chilled. Serving Size: 1 1/2 cups Cuisine: "Mediterranean" Source: "Cooking Light, April 1998, p.146" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 340 Calories (kcal); 6g Total Fat; (15% calories from fat); 22g Protein; 51g Carbohydrate; 34mg Cholesterol; 557mg Sodium Food Exchanges: 3 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3924 2679 209 0 25062 20160 4746 0 0 2678 2140 0 3502 620 * Exported from MasterCook * Mediterranean Chickpeas with Vegetables

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

: : 4 Preparation Time :0:10 : International

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------olive oil diced onion garlic -- minced dried basil sugar black pepper salt bay leaves (28-ounce) can diced tomatoes -- undrained (19-ounce) can chickpeas (garbanzo beans) -- rinsed and drained cups diced zucchini -- 1/2 inch thick cups hot cooked long-grain rice cup (1 ounce) grated fresh Parmesan cheese

Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion and garlic; saut� 3 minutes. Add basil and next 5 ingredients (basil through tomatoes). Bring to a boil, and reduce heat to medium. Cook 5 minutes, stirring occasionally. Stir in chickpeas; cook 3 minutes. Add zucchini; cover and cook 3 minutes or until zucchini is tender. Discard bay leaves. Serve with rice; sprinkle with cheese. Serving Size: 1 1/2 cups vegetable mixture, 1/2 cup rice, and 1 tablespoon cheese Cuisine: "Mediterranean" Source: "Cooking Light, July/August 98, p.149" Copyright: "� Cooking Light" T(Cooking Time): "0:14" - - - - - - - - - - - - - - - - - - Per serving: 387 Calories (kcal); 7g Total Fat; (16% calories from fat); 14g Protein; 69g Carbohydrate; 4mg Cholesterol; 585mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 20199 0 0 0 0 0 2160 26066 2603 5663 632 3562 * Exported from MasterCook * Mediterranean Goat-Cheese Sandwiches Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : International Sandwiches

May '98 Vegetarian Main Dishes

Amount -------1 2 1 1 4 4 6 1/2 1 1/2 1/8

Measure Ingredient -- Preparation Method ------------ -------------------------------(8-ounce) loaf French bread ounces goat cheese tablespoon olive paste (such as Oliva da Sanremo) cup trimmed arugula or fresh spinach slices (1/8-inch-thick) red onions -- separated into rings (1/8-inch-thick) tomato slices basil leaves -- thinly sliced teaspoon chopped capers teaspoon balsamic vinegar teaspoon olive oil teaspoon freshly ground pepper

Slice the loaf in half lengthwise. Spread the goat cheese evenly over cut side of bottom half of loaf, and spread the olive paste evenly over goat cheese. Arrange arugula, onion rings, tomato slices, basil, and chopped capers on top. Drizzle with vinegar and olive oil. Sprinkle with pepper. Replace with the top half of the loaf. Cut crosswise into 4 pieces. Cuisine: "Mediterranean" Source: "Cooking Light, May 1998, p.128" Copyright: "� Cooking Light" Yield: "4 Sandwiches" - - - - - - - - - - - - - - - - - - Per serving: 238 Calories (kcal); 8g Total Fat; (28% calories from fat); 10g Protein; 32g Carbohydrate; 15mg Cholesterol; 420mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : You can usually find olive paste in your grocery store's condiment section. Nutr. Assoc. : 0 0 4281 49 27180 26369 3333 26118 0 0 0 * Exported from MasterCook * Mediterranean Peppers and Potatoes Recipe By Serving Size Categories : : 5 Preparation Time :0:00 : International Side Dishes

May '98 Vegetables

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

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

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

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

garlic cloves -- minced cup minced seeded plum tomato cups cubed peeled baking potato cup (1-inch) pieces red bell pepper cup (1-inch) pieces yellow bell pepper cup (1-inch) pieces orange bell pepper teaspoon salt teaspoon black pepper (10 1/2-ounce) can low-salt chicken broth cup coarsely chopped fresh basil cup sliced pimento-stuffed olives

Heat oil in a medium saucepan over medium-high heat. Add onion; saut� 10 minutes. Add garlic, and saut� 1 minute. Add tomato, and cook 5 minutes, stirring frequently. Add potato, bell peppers, salt, black pepper, and broth; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally. Remove from heat; stir in basil and olives. Let stand, covered, 20 minutes. Serving Size: 1 cup Cuisine: "Mediterranean" Source: "Cooking Light, May 1998, p.81" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 108 Calories (kcal); 3g Total Fat; (24% calories from fat); 5g Protein; 18g Carbohydrate; 0mg Cholesterol; 184mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 620 20160 2135 20164 26064 26064 0 0 0 3332 160 * Exported from MasterCook * Mediterranean Spaghetti Recipe By Serving Size Categories : : 6 Preparation Time :0:00 : Beef June '98

International Pasta

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

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

Ingredient -- Preparation Method -------------------------------lean ground beef chopped onion dried oregano garlic cloves -- minced dry red wine water ground cinnamon

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

teaspoon salt teaspoon ground nutmeg teaspoon pepper (14.5-ounce) can stewed tomatoes -- undrained cup all-purpose flour cups 1% low-fat milk teaspoon ground nutmeg cup (4 ounces) crumbled Feta cheese tablespoons grated Parmesan cheese -- divided large egg tablespoons dry breadcrumbs -- divided Cooking spray cups cooked spaghetti (about 8 ounces uncooked pasta) Fresh oregano sprigs (optional)

Preheat oven to 375�. Heat a large nonstick skillet over medium-high heat. Add the first 4 ingredients, and saut� 5 minutes. Add the wine and next 6 ingredients (wine through tomatoes). Bring mixture to a boil; reduce heat, and simmer 10 minutes or until thick. Combine the flour, milk, and 1/4 teaspoon nutmeg in a medium sauce- pan, and bring to a boil. Reduce heat, and cook for 7 minutes or until thick, stirring constantly. Remove milk mixture from heat. Stir in Feta cheese, 1 tablespoon Parmesan cheese, and egg. Sprinkle 1 tablespoon breadcrumbs in a 2-quart casserole coated with spray. Place 2 cups spaghetti in casserole, and top with 2 cups beef cup sauce. Repeat layers. Combine 1 tablespoon Parmesan cheese and 1 breadcrumbs, and sprinkle over the casserole. Bake casserole at 375� minutes or until golden brown. Let stand for 5 minutes. Garnish with oregano, if desired. Serving Size: about 1 1/3 cups Description: "Sweet spices such as cinnamon and nutmeg balance the pungent Feta and Parmesan cheeses to give a bold, intriguing flavor to a familiar meat-and-pasta dish." Cuisine: "Mediterranean" Source: "Cooking Light, June 1998, p.78" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 406 Calories (kcal); 13g Total Fat; (28% calories from fat); 22g Protein; 48g Carbohydrate; 82mg Cholesterol; 598mg Sodium Food Exchanges: 2 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Zinfandel Nutr. Assoc. : 9018 0 0 620 0 0 0 0 0 0 0 0 0 0 20048 25073 0 0 0 2845 cooking mixture and 1 tablespoon for 30 fresh

2130706543 * Exported from MasterCook * Milk-Chocolate Pudding Recipe By Serving Size Categories Amount -------1/2 2 2 1 1/2 1 1 : : 4 Preparation Time :0:00 : Desserts

March '98

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

Ingredient -- Preparation Method -------------------------------sugar cornstarch 1% low-fat milk semisweet chocolate -- chopped egg -- lightly beaten vanilla extract

Combine the sugar and cornstarch in a saucepan; gradually add milk, stirring with a whisk until well-blended. Stir in chocolate. Bring to a boil over medium heat; cook 7 minutes, stirring constantly. Gradually add hot milk mixture to egg, stirring constantly with a whisk. Return the milk mixture to the pan, and cook until thick and bubbly (about 30 seconds), stirring constantly. Remove from heat, and stir in the vanilla. Spoon the mixture into a bowl; place plastic wrap over the surface, and cool to room temperature. Serving Size: 1/2 cup

Description: "Many feel that chocolate is the ultimate "feel-good" food when you're down. Speculation is that it either contains mood-elevating substances or that it stimulates their production." Source: "Cooking Light, March 1998, p.96" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 233 Calories (kcal); 6g Total Fat; (20% calories from fat); 6g Protein; 42g Carbohydrate; 52mg Cholesterol; 77mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 * Exported from MasterCook * Minestrone Ragout over Polenta Recipe By :

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

: 4 Preparation Time :0:00 : June '98 Vegetarian Main Dishes

Vegetables

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

Ingredient -- Preparation Method -------------------------------olive oil diced peeled eggplant chopped onion chopped green bell pepper chopped red bell pepper chopped carrot dried Italian seasoning fennel seeds crushed red pepper garlic clove -- minced (14 1/2-ounce) can Italian-style stewed tomatoes -- undrained and hot cooked orzo (about 1/2 cup rice-shaped pasta) cup chopped spinach cup chopped fresh basil teaspoon salt (16-ounce) tube polenta -- cut into 12 slices Cooking spray Basil sprigs (optional) cup

Heat oil in a large nonstick skillet over medium-high heat. Add the eggplant and next 8 ingredients (eggplant through garlic), and saut� for 5 minutes. Stir in tomatoes, and cook for 3 minutes. Stir in orzo, spinach, basil, and salt; cook for 1 minute. Preheat broiler. Place polenta on a baking sheet coated with cooking spray; broil for 3 minutes on each side. Serve ragout over polenta; garnish with basil, if desired. Serving Size: 1 cup ragout and 3 polenta slices Source: "Cooking Light, June 1998, p.136" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 234 Calories (kcal); 4g Total Fat; (14% calories from fat); 10g Protein; 41g Carbohydrate; 13mg Cholesterol; 663mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Pinot Noir Nutr. Assoc. : 0 3234 0 0 0 2493 0 3269 0 0 213 1360 0 0 0 26538 0 2130706543 * Exported from MasterCook *

Minted Carrot Salad Recipe By Serving Size Categories Amount -------3 1/4 3 2 1/4 1/4 1 2 2 2 1 1 : : 7 Preparation Time :0:00 : March '98

Salads

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

Ingredient -- Preparation Method -------------------------------(1/4-inch) diagonally sliced carrot sherry vinegar fresh lemon juice olive oil salt pepper garlic clove -- minced raisins chopped onion chopped fresh parsley pine nuts -- toasted chopped fresh mint

Drop carrot into a large saucepan of boiling water; return to a boil. Drain and rinse under cold water. Combine vinegar and next 5 ingredients (vinegar through garlic) in a medium bowl, and stir with a whisk until blended. Add carrot, raisins, onion, parsley, and pine nuts; toss gently. Cover and chill. Stir in mint before serving. Serving Size: 1/2 cup Source: "Cooking Light, March 1998, p.150" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 54 Calories (kcal); 2g Total Fat; (30% calories from fat); 1g Protein; 9g Carbohydrate; 0mg Cholesterol; 96mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20024 0 0 0 0 0 0 4680 4712 0 1126 0 * Exported from MasterCook * Mixed Fruit on Toasted Angel Food Cake Recipe By Serving Size Categories Amount : : 8 Preparation Time :0:00 : Desserts

Jan/Feb '98

Measure

Ingredient -- Preparation Method

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

-----------cups cups cup cup cup teaspoon slices

-------------------------------sliced nectarines (about 1 pound) sliced plums (about 1 pound) raspberries sugar cranberry-raspberry drink lemon juice Cooking spray angel food cake (1/2-inch-thick slices) Orange Custard Sauce (recipe follows) ORANGE CUSTARD SAUCE sugar cornstarch 1% low-fat milk egg stick margarine or butter -- softened grated orange rind

1/4 1 1 3/4 1 2 1

cup tablespoon cups large teaspoons teaspoon

Combine the first 6 ingredients in a large bowl; cover and marinate the fruit mixture 30 minutes in refrigerator, stirring occasionally. Place a large nonstick griddle or nonstick skillet coated with cooking spray over medium-high heat until hot. Arrange the angel food cake slices in a single layer on pan, and cook for 2 minutes on each side or until the cake slices are toasted. Place 1 cake slice on each of 8 plates, and top each slice with 3/4 cup marinated fruit mixture. Drizzle each cake slice with 1/4 cup Orange Custard Sauce. _____________________ To Make Orange Custard Sauce: Combine sugar and cornstarch in top of a double boiler. Add milk and egg, and stir well with a whisk. Cook over simmering water until thick (about 15 minutes); stir constantly. Remove from heat; stir in margarine and rind. Place plastic wrap on surface; cool to room temperature. Chill thoroughly. Recipe Makes: 2 cups Serving Size: 1/4 cup Source: "Cooking Light, January/February 1998, p.85" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 235 Calories (kcal); 3g Total Fat; (10% calories from fat); 5g Protein; 47g Carbohydrate; 26mg Cholesterol; 258mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 2 Other Carbohydrates NOTES : A pound of peaches can be used instead of nectarines. Nutr. Assoc. : 926872 1021 0 0 1673 0 0 5816 2130706543 0 0 0 0 0 4098 0 * Exported from MasterCook * Mocha Crumb Cake

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

: : 8 Preparation Time :0:00 : Cake May '98

Desserts

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

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar unsweetened cocoa instant coffee granules salt chilled stick margarine or butter -- cut into small pieces baking powder baking soda 1% low-fat milk vanilla extract egg Cooking spray water

Preheat oven to 350�. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and next 4 ingredients (flour through salt) in a mixing bowl, and cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Reserve 1/2 cup flour mixture for topping, and set aside. Combine remaining flour mixture, baking powder, and baking soda; add milk, vanilla, and egg. Beat at medium speed of a mixer until blended. Spoon batter into an 8-inch round cake pan coated with cooking spray. Combine reserved 1/2 cup flour mixture and water; stir with a fork. Sprinkle crumb mixture over batter. Bake at 350� for 30 minutes or until cake springs back when touched lightly in center. Cool on a wire rack. Serving Size: 1 wedge Source: "Cooking Light, May 1998, p.108" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 210 Calories (kcal); 7g Total Fat; (28% calories from fat); 4g Protein; 34g Carbohydrate; 24mg Cholesterol; 184mg 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 4098 0 0 0 0 0 0 0 * Exported from MasterCook *

Mocha Mudslide Recipe By Serving Size Categories Amount -------1 2/3 2 1 1/4 : : 2 Preparation Time :0:00 : Beverages

May '98

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

Ingredient -- Preparation Method -------------------------------fat-free milk sliced ripe banana sugar instant coffee granules vanilla low-fat yogurt Banana slices (optional)

Place first 4 ingredients in a blender; process until smooth. Place the blender container in freezer; freeze 1 hour or until slightly frozen. Loosen frozen mixture from sides of blender container; add yogurt. Process until smooth, and garnish with sliced banana, if desired. Serve immediately. Serving Size: 1 cup Description: "Refuel with this creamy shake that's loaded with the potassium you need after working out." Source: "Cooking Light, May 1998, p.160" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 163 Calories (kcal); 1g Total Fat; (4% calories from fat); 6g Protein; 34g Carbohydrate; 4mg Cholesterol; 83mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1 Other Carbohydrates NOTES : For a chocolate-flavored shake, use reduced-fat chocolate milk instead of the plain fat-free milk, and reduce the sugar to 1 tablespoon. Nutr. Assoc. : 4938 20225 0 0 0 2130706543 * Exported from MasterCook * Mocha Pudding Cake Recipe By Serving Size Categories Amount -------1 1 6 1 1/2 : : 9 Preparation Time :0:00 : Cake June '98

Desserts

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

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar -- divided unsweetened cocoa -- divided instant coffee granules

2 1/4 1/2 3 1 1 1

teaspoons teaspoon cup tablespoons teaspoon cup cup

baking powder salt 1% low-fat milk vegetable oil vanilla extract Cooking spray boiling water plus 2 tablespoons vanilla low-fat ice cream

Preheat oven to 350�. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, 2/3 cup sugar, 1/4 cup cocoa, coffee granules, baking powder, and salt in a bowl. Combine milk, oil, and vanilla in a bowl; add to flour mixture, and stir well. Spoon batter into an 8-inch square baking dish coated with cooking spray. Combine 1/3 cup sugar and 2 tablespoons cocoa. Sprinkle over batter. Pour 1 cup boiling water over batter (do not stir). Bake at 350� for 30 minutes or until the cake springs back when touched lightly in the center (cake will not test clean when a wooden pick is inserted in center). Serve warm with ice cream. Serving Size: 1 [3-inch] square and 2 tablespoons ice cream Source: "Cooking Light, June 1998, p.98" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 221 Calories (kcal); 6g Total Fat; (23% calories from fat); 3g Protein; 39g Carbohydrate; 3mg Cholesterol; 190mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 Other Carbohydrates NOTES : This recipe is easy to double. Spoon into a 13 � 9-inch baking dish; bake at the same temperature and time. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 903 * Exported from MasterCook * Mocha-Chocolate Trifle Recipe By Serving Size Categories Amount -------1 1 1/3 2 2 : : 16 Preparation Time :0:00 : April '98

Desserts

Measure -----------(18.25-ounce) cups tablespoons large

Ingredient -- Preparation Method -------------------------------package light devil's food cake mix water vegetable oil egg whites

1 3 1

1/2 1/2

1

1/2

egg Cooking spray cups cold fat-free milk (5.9-ounce) package chocolate instant pudding mix cup Kahl�a (coffee-flavored liqueur) OR cup strong brewed coffee (8-ounce) carton frozen fat-free whipped topping -- thawed cup (about 4 bars) chopped reduced-fat chocolate toffee crisp bars (such as Hershey's Sweet Escapes)

large

Preheat oven to 350 degrees. Combine first 5 ingredients in a large bowl; beat at medium speed of a mixer until well-blended. Spoon batter into a 13 � 9-inch baking pan coated with cooking spray. Bake at 350 degrees for 25 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 a wire rack. Combine milk and pudding mix in a medium bowl; prepare according to package directions. Tear half of cake into pieces; place in a 3-quart bowl or trifle dish. Pour half of Kahl�a over cake pieces; top with half of pudding, whipped topping, and chocolate bars. Repeat procedure with remaining cake, Kahl�a, pudding, whipped topping, and chocolate bars. Cover; chill at least 4 hours. Serving Size: about 1 cup Description: "This spectacular dessert serves a crowd and can be made ahead of time." Source: "Cooking Light, April 1998, p.150" Copyright: "� Cooking Light" T(Chill Time): "4:00" - - - - - - - - - - - - - - - - - - Per serving: 277 Calories (kcal); 8g Total Fat; (26% calories from fat); 4g Protein; 46g Carbohydrate; 20mg Cholesterol; 308mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 3 Other Carbohydrates Nutr. Assoc. : 2422 0 0 3231 0 0 4938 2646 2130706543 0 2349 26480 5289 0 * Exported from MasterCook * Mohambra Recipe By Serving Size : : 18 Preparation Time :0:00

Categories Amount -------2 1 1 3 1 9 1/2 1/8 1/2

: Appetizers Vegetables Measure -----------pounds cup cup tablespoon teaspoon teaspoon teaspoon

June '98

Ingredient -- Preparation Method -------------------------------red bell peppers (about 4 medium) Cooking spray chopped onion chopped walnuts ground cumin ground red pepper garlic cloves -- minced salt honey (6-inch) pitas -- each cut into 8 wedges

Cut bell peppers in half lengthwise, discarding seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 3 inches from heat 12 minutes or until blackened. Place in a zip-top plastic bag, and seal. Let stand 15 minutes. Place bell peppers in a food processor; process until smooth. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add onion and next 4 ingredients (onion through garlic); saut� 8 minutes. Stir in bell pepper pur�e, salt, and honey; cook 5 minutes. Cool. Place onion mixture in a food processor, and process until smooth. Serve with pitas. Serving Size: 2 tablespoons dip and 4 pita wedges Source: "Cooking Light, June 1998, p.65" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 121 Calories (kcal); 2g Total Fat; (18% calories from fat); 4g Protein; 21g Carbohydrate; 0mg Cholesterol; 222mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : This Lebanese spread is a perfect example of global grazing. It's typically part of a mezze platter, along with other spreads and salads. Serve at room temperature with pita wedges. Store the dip in an airtight container in refrigerator for up to 1 week. Nutr. Assoc. : 4695 0 0 0 0 0 620 0 0 4513 0 * Exported from MasterCook * Moon-Bean Salad Recipe By Serving Size Categories : : 8 Preparation Time :0:00 : March '98

Salads

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

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

Ingredient -- Preparation Method -------------------------------olive oil -- divided dried oregano garlic clove -- minced cup cider vinegar (16-ounce) cans cannellini beans or other white beans -- rinsed and cups cup cup cup teaspoon teaspoon diced plum tomato chopped Vidalia or other sweet onion (2 ounces) crumbled blue cheese chopped fresh parsley salt pepper Crostini CROSTINI (1/2-inch-thick) diagonally-cut French bread baguette (about 12 ounces) garlic clove -- halved Olive oil-flavored cooking spray

24 1

slices

Heat 1 teaspoon oil in a nonstick skillet over medium-high heat. Add oregano and garlic, and saut� 30 seconds. Add vinegar, and remove from heat. Combine vinegar mixture and beans in a bowl. Cover and chill 30 minutes. Add 1 teaspoon oil, diced tomato, and the next 5 ingredients (tomato through pepper) to bean mixture, and toss well. Serve with Crostini. Serving Size: about 2/3 cup bean salad and 3 crostini ____________________ To Make Crostini: Preheat oven to 400�. Place bread slices in a single layer on a baking sheet. Bake at 400� for 5 minutes or until toasted. Rub cut sides of garlic over one side of each toasted bread slice. Spray with cooking spray. Bake at 400� an additional 3 minutes. Serving Size: 3 crostini Source: "Cooking Light, March 1998, p.184" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 393 Calories (kcal); 6g Total Fat; (14% calories from fat); 17g Protein; 67g Carbohydrate; 6mg Cholesterol; 718mg Sodium Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 27197 26066 26062 2992 0 0 0 2130706543 0 20055 0 0

* Exported from MasterCook * Moroccan Chicken with Polenta Recipe By Serving Size Categories Amount -------2 1 1/2 1 1/2 1/2 1/4 1/4 1 2 3/4 1/3 1 1 1/4 1/4 1/4 : : 4 Preparation Time :0:15 : March '98

Poultry

Measure Ingredient -- Preparation Method ------------ -------------------------------tablespoons all-purpose flour teaspoons ground cumin teaspoons ground coriander teaspoon ground red pepper teaspoon salt teaspoon ground cinnamon pound skinned, boned chicken breast -- cut into 1-inch pieces teaspoons olive oil cup low-salt chicken broth cup raisins teaspoon ground turmeric (16-ounce) tube wild-mushroom polenta -- cut crosswise into 12 slices Cooking spray cup plain fat-free yogurt cup sliced almonds -- toasted cup chopped fresh cilantro

Combine the first 6 ingredients in a medium bowl; reserve 1 tablespoon flour mixture. Add chicken to flour mixture in bowl; toss gently to coat. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes, stirring frequently. Stir in broth, raisins, and turmeric; bring to a boil. Reduce heat; simmer 8 minutes or until slightly thick. Preheat broiler. Place polenta slices on a baking sheet coated with cooking spray, and sprinkle with reserved 1 tablespoon flour mixture. Broil 8 minutes or until thoroughly heated. Serve chicken mixture over polenta; top with yogurt, and sprinkle with almonds and cilantro. Serving Size: 1 cup chicken mixture, 3 polenta slices, 1 tablespoon yogurt, 1 tablespoon almonds, and 1 tablespoon cilantro Source: "Cooking Light, March 1998, p.140" Copyright: "� Cooking Light" T(Cooking Time): "0:22" - - - - - - - - - - - - - - - - - - Per serving: 349 Calories (kcal); 9g Total Fat; (23% calories from fat); 34g Protein; 34g Carbohydrate; 66mg Cholesterol; 582mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 26039 0 0 4680 0 26538 0 20159 0 0 * Exported from MasterCook * Moroccan Cornish Hens Recipe By Serving Size Categories : : 8 Preparation Time :0:00 : April '98 June '98

International Poultry

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

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

Ingredient -- Preparation Method -------------------------------oranges -- sliced whole pitted dates (about 8 ounces) Cornish hens PASTE cilantro sprigs ground cardamom ground cumin ground coriander garlic cloves pimento-stuffed olives MARINADE balsamic vinegar dry Marsala honey

Arrange orange slices in 2 (13 � 9-inch) baking dishes, and sprinkle evenly with dates. Remove and discard giblets and necks from hens. Rinse hens with cold water; pat dry. Remove skin, and trim excess fat. Split hens in half lengthwise. Place hen halves, meaty sides up, on top of dates. Prepare paste: Place cilantro in a food processor; pulse 4 times or until coarsely chopped. Add cardamom, cumin, coriander, and garlic, and process until finely chopped. Pat cilantro mixture onto hens; arrange olives around hens. Prepare marinade: Combine vinegar, wine, and honey; stir well with a whisk until well-blended. Place in refrigerator for up to two days, if desired. Slowly pour over hens. Cover and marinate in refrigerator 2 to 24 hours, basting once with the vinegar mixture. Preheat oven to 350�. Uncover hens, and bake at 350� for 1 hour and 25 minutes or until juices run clear, basting occasionally with the vinegar mixture. Shield wings with foil, if needed. Cuisine: "Moroccan" Source:

"Cooking Light, April 1998, p.114" Copyright: "� Cooking Light" T(Baking Time): "1:25" - - - - - - - - - - - - - - - - - - Per serving: 387 Calories (kcal); 6g Total Fat; (14% calories from fat); 31g Protein; 53g Carbohydrate; 133mg Cholesterol; 180mg Sodium Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 2 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates Suggested Wine: Zinfandel NOTES : Make the paste and marinade the day before; marinate the hens the day of the party. Nutr. Assoc. : 1014 20027 5905 0 0 3349 0 0 0 620 3584 0 0 0 4106 0 * Exported from MasterCook * Moroccan Roasted Salmon with Mango Salsa Recipe By Serving Size Categories Amount -------1 1/2 2 2 2 1 1/2 1 1/2 pieces 1/4 : : 4 Preparation Time :0:00 : April '98

Fish And Shellfish

Measure -----------cups tablespoons tablespoons tablespoons teaspoons pounds teaspoon

Ingredient -- Preparation Method -------------------------------chopped peeled mango (about 1 large) finely chopped red onion chopped fresh mint orange juice commercial harissa salmon fillet -- skinned and cut crosswise into 4 equal salt Cooking Spray

Preheat oven to 450�. Combine first 4 ingredients in a bowl; cover and chill. Spread harissa over both sides of salmon; sprinkle with salt. Place salmon on a baking sheet coated with cooking spray. Bake at 450� for 20 minutes or until the fish flakes easily when tested with a fork. Serve with mango salsa. Serving Size: 5 ounces fish and about 1/3 cup salsa Source: "Cooking Light, April 1998, p.144" Copyright: "� Cooking Light" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - -

Per serving: 299 Calories (kcal); 11g Total Fat; (32% calories from fat); 37g Protein; 12g Carbohydrate; 77mg Cholesterol; 226mg Sodium Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Harissa is a hot sauce made with chile peppers, garlic, cumin, coriander, and caraway. It's sold in Middle Eastern markets and specialty food shops. Nutr. Assoc. : 26077 27181 0 1006 26650 405 0 2858 * Exported from MasterCook * Mustard-Dressed Asparagus Recipe By Serving Size Categories Amount -------4 2 2 1/4 1 : : 8 Preparation Time :0:00 : April '98

Vegetables

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

Ingredient -- Preparation Method -------------------------------asparagus Dijon mustard lemon juice salt mustard seeds

Snap off tough ends of asparagus. Bring 4 quarts water to a boil in an 8-quart stockpot. Add half of asparagus; cook 3 minutes. Remove asparagus from stockpot. Rinse with cold water; drain and pat dry. Repeat procedure with remaining asparagus. Combine Dijon mustard, lemon juice, and salt in a small bowl. Place a large nonstick skillet over medium heat until hot. Add mustard seeds; cook 1 minute, stirring constantly. Add asparagus and mustard mixture; cook 2 minutes or until thoroughly heated. Source: "Cooking Light, April 1998, p.114" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 34 Calories (kcal); 1g Total Fat; (11% calories from fat); 3g Protein; 6g Carbohydrate; 0mg Cholesterol; 116mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 20040 0 0 938 * Exported from MasterCook * Mystic Pizza

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

: : 6 Preparation Time :0:00 : March '98

Vegetarian Main Dishes

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

1 1 1/2

3/4 1/4

Ingredient -- Preparation Method -------------------------------all-purpose flour -- divided sugar quick-rise yeast (1 package) warm water (105� to 115�) olive oil salt -- divided Cooking spray teaspoons cornmeal garlic cloves -- minced tablespoon chopped fresh oregano OR teaspoon dried oregano tablespoon minced fresh cilantro teaspoon fennel seeds teaspoon crushed red pepper (8-ounce) can no-salt-added tomato sauce cups (6 ounces) shredded part-skim Mozzarella cheese

Lightly spoon flour into dry measuring cups; level with a knife. Dissolve sugar and yeast in warm water in a large bowl; let stand 5 minutes. Add 1 1/4 cups flour, oil, and 1/4 teaspoon salt; 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 bowl coated with cooking spray; turn to coat top. Cover; let rise in a warm place (85�), free from drafts, 30 minutes or until doubled in bulk. Preheat oven to 450�. Punch dough down; roll dough into a 12-inch circle on a lightly floured surface. Place dough on a baking sheet or 12-inch pizza pan coated with cooking spray and sprinkled with cornmeal. Crimp edges of dough to form a rim. Let dough stand, covered, 10 minutes. Place a small saucepan coated with cooking spray over medium heat until hot. Add garlic, and saut� 2 minutes. Add 1/4 teaspoon salt, oregano, cilantro, fennel seeds, pepper, and tomato sauce; reduce heat, and simmer, uncovered, 20 minutes or until mixture is thick, stirring occasionally. Spread sauce over pizza crust; sprinkle with cheese. Bake at 450� for 10 minutes or until cheese is melted and crust is golden. Remove pizza to cutting board; cut into wedges. Source: "Cooking Light, March 1998, p.88" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - -

Per serving: 229 Calories (kcal); 6g Total Fat; (23% calories from fat); 13g Protein; 31g Carbohydrate; 15mg Cholesterol; 340mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : March is Oscar month, and we proudly present some dishes that have appeared in some of our favorite films. We've lightened them for today's audiences. And in some cases, we've reformatted and even colorized them. This pizza is our version of the ones served in the romantic comedy by the same name. In it, Leona, the owner of a local pizza parlor, closely guards her family sauce recipe that's made with a secret blend of Portuguese spices. Julia Roberts plays a waitress who dates Adam Storke. Nutr. Assoc. : 0 0 5626 5472 0 0 0 0 0 0 0 2130706543 0 0 0 26429 27033 * Exported from MasterCook * Noodle-and-Spinach Frittata Recipe By Serving Size Categories Amount -------1/3 1/4 1/4 4 3 2 : : 4 Preparation Time :0:16 : Jan/Feb '98 Pasta

Main Dish

Ingredient -- Preparation Method -------------------------------fat-free milk salt pepper egg whites eggs cooked fine egg noodles (about 3 1/2 ounces uncooked pasta) 1 (10-ounce) package frozen chopped spinach -- thawed, drained, and squeezed dry 1 teaspoon stick margarine or butter Cooking spray 2 garlic cloves -- crushed 1/4 cup shredded Fontina or Swiss cheese (1 ounce) Combine first 5 ingredients; stir well with a whisk. Stir in noodles and spinach. Melt margarine in a 10-inch ovenproof skillet coated with cooking spray over medium heat. Add garlic; saut� 1 minute. Spread egg mixture in skillet. Cover; reduce heat to low. Cook 6 minutes or until top is almost set. Uncover; sprinkle with cheese. Preheat broiler. Broil 5 minutes. Serve immediately. Source: "Cooking Light, January/February 1998, p.165" Copyright: "� Cooking Light" T(Cooking Time): "0:15" - - - - - - - - - - - - - - - - - - -

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

Per serving: 234 Calories (kcal); 8g Total Fat; (29% calories from fat); 16g Protein; 25g Carbohydrate; 177mg Cholesterol; 362mg 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. : 4938 0 0 3231 3218 2812 0 2394 0 620 588 * Exported from MasterCook * Old-Fashioned Spice Cake Recipe By Serving Size Categories Amount -------1 3/4 1/4 : : 16 Preparation Time :0:00 : Cake March '98

Desserts

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

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

Ingredient -- Preparation Method -------------------------------Cooking spray cake flour granulated sugar butter or stick margarine -- softened vegetable oil vanilla extract packed brown sugar plain fat-free yogurt egg whites sifted cake flour baking powder ground cinnamon ground allspice baking soda ground nutmeg fat-free milk Caramel Frosting CARAMEL FROSTING packed brown sugar evaporated skim milk butter or stick margarine light-colored corn syrup salt powdered sugar vanilla extract evaporated skim milk (optional)

1

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

cup cup tablespoons teaspoons Dash cups teaspoons teaspoons

Preheat oven to 350�. Coat 3 (8-inch) round cake pans with cooking spray; dust with 1 tablespoon flour. Beat granulated sugar, butter, oil, and vanilla at medium speed of a mixer for 1 1/2 minutes or until well-blended. Add brown sugar, yogurt, and egg whites; beat at high speed of a mixer 1 1/2 minutes. Lightly spoon 3 cups sifted cake flour into dry measuring cups. Combine sifted flour and next 5 ingredients (flour through nutmeg) in a bowl. Add flour mixture

to creamed mixture alternately with milk, beginning and ending with flour mixture. Pour cake batter into prepared pans. Sharply tap pans once on counter to remove air bubbles. Bake at 350� for 24 minutes or until a wooden pick inserted in center comes out clean. Cool in pans 10 minutes on wire racks; remove from pans. Cool completely on wire racks. Place 1 cake layer on a plate. Spread with 1/3 cup Caramel Frosting; top with another cake layer. Spread with 1/3 cup frosting, and top with the remaining cake layer. Spread remaining frosting over top and sides of cake. ____________________ To Make Caramel Frosting: Combine the first 5 ingredients in a medium saucepan, and bring to a boil over medium-high heat. Reduce heat, and simmer 5 minutes or until thick and golden brown. Remove from heat. Add powdered sugar and vanilla, and beat at medium speed of a mixer until smooth and slightly warm. Add milk 1/2 teaspoon at a time for a more spreadable consistency, if needed. Yield: 1 3/4 cups Source: "Cooking Light, March 1998, p.179" Copyright: "� Cooking Light" T(Baking Time): "0:24" - - - - - - - - - - - - - - - - - - Per serving: 331 Calories (kcal); 7g Total Fat; (17% calories from fat); 4g Protein; 65g Carbohydrate; 13mg Cholesterol; 182mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 4 Other Carbohydrates Nutr. Assoc. : 0 0 0 2394 0 0 0 20159 3231 0 0 0 0 0 0 4938 2130706543 0 0 551 2394 3927 0 0 0 551 * Exported from MasterCook * Old-Fashioned Strawberry Shortcakes Recipe By Serving Size Categories Amount -------3 1/2 1/3 1/3 2 1 1 1/4 : : 6 Preparation Time :0:00 : Cake June '98

Desserts

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

Ingredient -- Preparation Method -------------------------------halved strawberries -- divided sugar orange juice vanilla extract lemon juice all-purpose flour

3 1 3 6

1/4 1/8 1/2

tablespoons teaspoon teaspoon teaspoon tablespoons cup tablespoons

sugar baking powder baking soda salt chilled stick margarine or butter -- cut into small pieces low-fat buttermilk Cooking spray frozen reduced-calorie whipped topping -- thawed Whole strawberries (optional)

Combine 1 cup strawberry halves, 1/3 cup sugar, orange juice, vanilla, and lemon juice in a bowl, and mash with a potato masher. Stir in 2 1/2 cups strawberry halves. Cover and chill. Preheat oven to 425�. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 3 tablespoons sugar, baking powder, baking soda, and salt in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Add buttermilk, stirring just until moist (dough will be sticky). Turn dough out onto a lightly floured surface, and knead lightly 4 times with floured hands. Pat dough into a 6 � 4-inch rectangle. Cut dough into 6 squares. Place 1 inch apart on a baking sheet coated with cooking spray. Bake at 425� for 12 minutes. Cool on a wire rack. Split shortcakes in half horizontally using a serrated knife; place each bottom half on a dessert plate. Spoon 1/4 cup strawberry mixture over each bottom half. Top with shortcake tops; spoon 1/4 cup strawberry mixture over each top. Top each serving with 1 tablespoon whipped topping; garnish with whole strawberries, if desired. Source: "Cooking Light, June 1998, p.126" Copyright: "� Cooking Light" T(Baking Time): "0:12" - - - - - - - - - - - - - - - - - - Per serving: 268 Calories (kcal); 7g Total Fat; (23% calories from fat); 4g Protein; 48g Carbohydrate; 16mg Cholesterol; 262mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1 Other Carbohydrates Nutr. Assoc. : 26358 0 0 0 0 0 0 0 0 0 2394 25045 0 2861 1436 * Exported from MasterCook * Orange Sorbet Recipe By Serving Size Categories : : 8 Preparation Time :0:00 : Desserts

July/Aug '98

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

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

Ingredient -- Preparation Method -------------------------------sugar water light-colored corn syrup fresh orange juice

Combine first 3 ingredients in a small saucepan. Bring to a boil over medium-high heat; cook 45 seconds or until sugar dissolves. Remove from heat; cool completely. Stir in orange juice. Pour mixture into the freezer can of an ice-cream freezer, and freeze according to manufacturer's instructions. Spoon sorbet into a freezer-safe container; cover and freeze 1 hour or until firm. Serving Size: 1/2 cup Source: "Cooking Light, July/August 98, p.162" Copyright: "� Cooking Light" Yield: "4 cups" - - - - - - - - - - - - - - - - - - Per serving: 153 Calories (kcal); trace Total Fat; (1% calories from fat); 1g Protein; 39g Carbohydrate; 0mg Cholesterol; 8mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 2 Other Carbohydrates NOTES : Gus makes this with satsumas (mandarin-type oranges that are grown in Louisiana) when they're in season. But it's just as good with navel oranges. Nutr. Assoc. : 0 0 2882 0 * Exported from MasterCook * Orange, Onion, and Olive Salad Recipe By Serving Size Categories Amount -------4 1/2 1 1/4 2 2 1 1/4 1/8 1 : : 6 Preparation Time :0:00 : March '98

Salads

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

Ingredient -- Preparation Method -------------------------------navel oranges -- peeled and cut crosswise into thin slices cup thinly sliced onion (6-ounce) can chunk white tuna in water -- drained cup sliced ripe olives tablespoons white wine vinegar tablespoons orange juice tablespoon extra-virgin olive oil teaspoon cumin seeds teaspoon crushed red pepper garlic clove -- crushed

Arrange orange slices and onion slices on a serving platter, and top with tuna and olive slices. Combine the vinegar and remaining ingredients in a small bowl, and stir with a whisk until well-blended. Drizzle vinegar mixture over salad. Source: "Cooking Light, March 1998, p.146" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 115 Calories (kcal); 4g Total Fat; (27% calories from fat); 9g Protein; 13g Carbohydrate; 12mg Cholesterol; 161mg Sodium Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4212 0 5553 4971 0 0 0 491 0 0 * Exported from MasterCook * Orange-Scented Flan with Roasted Pineapple Recipe By Serving Size Categories Amount -------5 1 1 1 1 2 2 1 3/4 1 1/2 1/2 3 2 : : 8 Preparation Time :0:00 : Desserts

March '98

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

Ingredient -- Preparation Method -------------------------------chunks fresh pineapple (1/2-inch-thick) fresh lime juice stick margarine or butter -- melted vanilla extract minced fresh mint 2% reduced-fat milk grated orange rind vanilla bean -- split OR vanilla extract sugar -- divided water eggs egg whites

Preheat oven to 450�. Combine the first 4 ingredients in a 3-quart casserole. Bake at 450� for 40 minutes, stirring once. Remove from oven. Stir in mint; set aside. Reduce oven temperature to 325�. Combine the milk, orange rind, and vanilla bean in a medium saucepan. Bring to a simmer over low heat; cook 10 minutes. Remove from heat; discard vanilla bean. (If using vanilla extract, remove milk mixture from heat; stir in extract.)

Combine 3/4 cup sugar and water in a small heavy saucepan over medium heat; cook until golden (about 15 minutes). Immediately pour into a 9-inch round cake pan, tipping quickly until the caramelized sugar coats bottom of pan. Combine milk mixture, 3/4 cup sugar, eggs, and egg whites in a large bowl; stir well with a whisk. Pour mixture into prepared pan. Place cake pan in a large shallow pan; add hot water to shallow pan to a depth of 1 inch. Cover with foil; bake at 325�for 50 minutes or until a knife inserted in center comes out clean. Remove cake pan from water; cool completely on a wire rack. Cover and chill at least 3 hours. Loosen the edges of the flan with a knife or rubber spatula. Place a plate, upside down, on top of pan; invert flan onto plate. Drizzle any remaining caramelized syrup over flan. Cut flan into 8 wedges; top with pineapple mixture. Serving Size: 1 wedge flan and about 1/2 cup pineapple Source: "Cooking Light, March 1998, p.117" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 238 Calories (kcal); 3g Total Fat; (11% calories from fat); 3g Protein; 51g Carbohydrate; 64mg Cholesterol; 52mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 2 1/2 Other Carbohydrates Serving Ideas : Roasted pineapple can also be served over low-fat ice cream or angel food cake. Nutr. Assoc. : 20154 0 2394 0 3383 26554 0 2130706543 0 0 0 0 645 3231 * Exported from MasterCook * Orange-Soy Vinaigrette Recipe By Serving Size Categories Amount -------1/2 1/2 1 2 2 1 1 2 1 : : 11 Preparation Time :0:00 : March '98

Salad Dressings

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

Ingredient -- Preparation Method -------------------------------orange juice pineapple juice minced fresh parsley fresh lime juice low-sodium soy sauce extra-virgin olive oil dark sesame oil sugar lemon pepper

Combine all ingredients in a jar; cover tightly, and shake vigorously. Serving Size: 2 tablespoons

Source: "Cooking Light, March 1998, p.106" Copyright: "� Cooking Light" Yield: "1 1/3 Cups" - - - - - - - - - - - - - - - - - - Per serving: 39 Calories (kcal); 3g Total Fat; (55% calories from fat); trace Protein; 4g Carbohydrate; 0mg Cholesterol; 140mg 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 0 0 * Exported from MasterCook * Orecchiette with Potatoes and Radishes Recipe By Serving Size Categories Amount -------1 8 2 2 1 3/4 2 1/2 2 : : 8 Preparation Time :0:00 : April '98

Pasta

Measure Ingredient -- Preparation Method ------------ -------------------------------(8-ounce) bunch radishes with tops ounces uncooked orecchiette ("little ears" pasta) tablespoons olive oil garlic cloves -- minced pound red potatoes -- cut into 1-inch cubes (about 3 cups) cup vegetable broth cups (1-inch) diagonally sliced asparagus teaspoon salt tablespoons (1/2 ounce) grated fresh Parmesan cheese

Wash radishes and green tops thoroughly. Cut radishes into thin slices to equal 1/2 cup; chop radish tops to equal 1/3 cup. Cook pasta according to package directions, omitting salt and fat; keep warm. Heat oil in a large nonstick skillet over medium-high heat. Add radishes, radish tops, and garlic; saut� 5 minutes, stirring frequently. Add potatoes and broth; bring to a boil. Cover, reduce heat, and simmer 7 minutes or until potatoes are tender. Add asparagus; cook 3 minutes. Add salt. Combine potato mixture and pasta; toss well. Sprinkle with cheese. Serving Size: 1 cup

Source: "Cooking Light, April 1998, p.95" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 215 Calories (kcal); 5g Total Fat; (19% calories from fat); 7g Protein; 37g Carbohydrate; 1mg Cholesterol; 321mg Sodium Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 1223 4363 0 620 4716 0 2085 0 1034 * Exported from MasterCook * Oven-Poached Salmon in Garlic Broth Recipe By Serving Size Categories Amount -------2 5 2 1 4 1/4 1/4 1/8 : : 4 Preparation Time :0:00 : Fish And Shellfish Main Dish

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------lemon juice garlic cloves -- minced (8-ounce) bottles clam juice (16-ounce) bag coleslaw (6-ounce) salmon fillets -- skinned cup chopped fresh cilantro OR cup fresh parsley teaspoon pepper

Preheat oven to 375�. Combine first 3 ingredients in a small saucepan; bring to a boil. Reduce heat; simmer 5 minutes. Place coleslaw in an 11 � 7-inch baking dish; arrange fish on top of coleslaw. Pour juice mixture over fish; sprinkle with cilantro and pepper. Bake at 375� for 12 minutes or until fish flakes easily when tested with a fork. Serving Size: 1 salmon fillet and about 1 cup slaw mixture Source: "Cooking Light, January/February 1998, p.91" Copyright: "� Cooking Light" T(Baking Time): "0:12" - - - - - - - - - - - - - - - - - - Per serving: 387 Calories (kcal); 13g Total Fat; (30% calories from fat); 39g Protein; 28g Carbohydrate; 86mg Cholesterol; 559mg Sodium Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1

1/2 Other Carbohydrates Nutr. Assoc. : 0 620 0 0 26678 0 0 2130706543 0 * Exported from MasterCook * Pan-Fried Garlic-Scallop Dumplings Recipe By Serving Size Categories Amount -------1/2 1/4 2 1 1/2 4 36 2 1/2 3/4 : : 4 Preparation Time :0:00 : Appetizers May '98

Fish And Shellfish

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

Ingredient -- Preparation Method -------------------------------scallops -- minced minced fresh onion low-sodium soy sauce minced peeled fresh ginger chili oil garlic cloves -- minced round gyoza skins vegetable oil -- divided water -- divided Soy-Sesame Dipping Sauce Sliced green onions (optional) Edible flowers (optional)

Combine first 6 ingredients in a bowl. Spoon about 1 1/2 teaspoons of scallop mixture into center of each gyoza skin, working with 1 skin at a time (cover remaining skins to keep them from drying). Moisten edges of skin with water. Fold in half, pinching edges together to seal. Place dumplings on a baking sheet; cover loosely with a towel to keep them from drying. Heat 1 teaspoon vegetable oil in a large nonstick skillet over medium- high heat. Arrange half of dumplings in skillet; cover. Cook 5 minutes or until lightly browned. Add 1/4 cup water; reduce heat to medium-low. Cover and simmer 5 minutes. Remove dumplings, and keep warm. Repeat procedure with remaining dumplings, 1 teaspoon vegetable oil, and 1/4 cup water. Serve with Soy-Sesame Dipping Sauce. Garnish with green onions and edible flowers, if desired. Serving Size: 3 dumplings and about 1 tablespoon sauce Source: "Cooking Light, May 1998, p.95" Copyright: "� Cooking Light" Yield: "12 Appetizer servings" - - - - - - - - - - - - - - - - - - Per serving: 335 Calories (kcal); 6g Total Fat; (16% calories from fat); 19g Protein; 50g Carbohydrate; 25mg Cholesterol; 1706mg Sodium

Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : "Traditionally, these are pan-fried with a lot of oil. Using less oil and water to pan-fry the dumplings makes them crisp on the bottom, tender on top, and just as delicious as traditional dumplings." Nutr. Assoc. : 904862 0 0 26086 5855 0 5617 0 0 0 2130706543 2130706543 * Exported from MasterCook * Soy-Sesame Dipping Sauce Recipe By Serving Size Categories Amount -------1/2 1/4 2 2 2 4 : : 16 Preparation Time :0:00 : Appetizers Sauces/Condiments/Marinades

May '98

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

Ingredient -- Preparation Method -------------------------------low-sodium soy sauce rice vinegar minced fresh green onions fresh lemon juice dark sesame oil garlic cloves -- minced

Combine all ingredients; stir well with a whisk. Cover; let stand at least 15 minutes before serving. Serving Size: 1 tablespoon Source: "Cooking Light, May 1998, p.94" Copyright: "� Cooking Light" Yield: "1 Cup" - - - - - - - - - - - - - - - - - - Per serving: 12 Calories (kcal); 1g Total Fat; (39% calories from fat); 1g Protein; 1g Carbohydrate; 0mg Cholesterol; 300mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : "In the north of China, you always have a soy-based sauce for dipping," Ying says. "The longer this sauce stands, the more intense the flavor gets." It's excellent for dipping the Pan-fried Garlic-Scallop Dumplings. Nutr. Assoc. : 0 0 20131 0 0 620 * Exported from MasterCook * Pan-Seared Pork Cutlets with Nectarine Salsa Recipe By Serving Size : : 4 Preparation Time :0:00

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

: July/Aug '98 Measure -----------teaspoons teaspoon teaspoon teaspoon teaspoon teaspoon (2 ounce) teaspoon cup cup cups cup tablespoons

Pork

4 2

Ingredient -- Preparation Method -------------------------------chili powder ground coriander ground cumin paprika salt freshly ground black pepper pork loin cutlets olive oil Cooking spray bottled salsa apricot preserves sliced peeled nectarines chopped fresh cilantro chopped fresh oregano

Combine first 6 ingredients; rub mixture over both sides of pork. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add pork, and saut� 2 minutes on each side or until done. Remove from pan; keep warm. Add salsa and preserves to skillet, and bring to a boil. Cook 1 minute. Stir in the nectarine slices, cilantro, and oregano, and cook mixture 1 minute or until thoroughly heated. Serve salsa with pork. Serving Size: 2 cutlets and 1 cup salsa Source: "Cooking Light, July/August 98, p.132" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 311 Calories (kcal); 13g Total Fat; (35% calories from fat); 19g Protein; 33g Carbohydrate; 56mg Cholesterol; 346mg Sodium Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 1 Fat; 1 Other Carbohydrates Suggested Wine: Sauvignon Blanc Nutr. Assoc. : 0 0 0 0 0 0 904559 0 0 1325 0 26872 0 0 * Exported from MasterCook * Pan-Seared Scallops with Ginger-Orange Spinach Recipe By Serving Size Categories Amount : : 4 Preparation Time :0:00 : Fish And Shellfish

June '98

Measure

Ingredient -- Preparation Method

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

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

-------------------------------julienne-cut peeled fresh ginger sliced green onions garlic cloves -- minced sea scallops (about 1 1/2 pounds) vodka dry vermouth stick margarine or butter grated orange rind fresh orange juice chopped fresh spinach salt black pepper Cooking spray

Combine first 3 ingredients in a bowl. Place scallops in a shallow dish. Add vodka, vermouth, and half of ginger mixture; toss gently. Cover and marinate in refrigerator 30 minutes. Melt margarine in a large skillet over high heat. Add remaining ginger mixture, and saut� 30 seconds. Add orange rind and juice, and bring to a boil. Stir in spinach, salt, and pepper; cook 2 minutes or until spinach wilts. Remove from skillet, and keep warm. Remove scallops from marinade, reserving marinade. Place skillet coated with cooking spray over high heat until hot. Add scallops; cook 1 1/2 minutes on each side or until golden brown. Remove from skillet; keep warm. Add reserved marinade to skillet. Bring to a boil; cook until sauce is reduced to 1/4 cup (about 5 minutes). Arrange scallops over spinach mixture; drizzle with sauce. Serving Size: 5 scallops, 3/4 cup spinach mixture, and 1 tablespoon sauce Source: "Cooking Light, June 1998, p.114" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 209 Calories (kcal); 2g Total Fat; (13% calories from fat); 18g Protein; 12g Carbohydrate; 25mg Cholesterol; 537mg Sodium Food Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26076 0 620 3871 0 0 4098 0 0 0 0 0 0 * Exported from MasterCook * Parsley, Leek, and Green Onion Frittata Recipe By Serving Size Categories : : 6 Preparation Time :0:00 : April '98

Vegetables

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

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

Ingredient -- Preparation Method -------------------------------chopped fresh flat-leaf parsley part-skim ricotta cheese (1/2 ounce) grated fresh Parmesan cheese fat-free milk salt ground red pepper eggs egg whites olive oil chopped leek (1-inch) julienne-cut carrot chopped green onions

Combine the first 8 ingredients in a bowl, and stir with a whisk until blended. Heat the olive oil in a large nonstick skillet over medium heat. Add chopped leek, carrot, and chopped green onions, and saut� for 5 minutes or until tender. Add the egg mixture; cover and cook over low heat for 8 minutes or until the frittata is almost set. Source: "Cooking Light, April 1998, p.95" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 125 Calories (kcal); 7g Total Fat; (53% calories from fat); 9g Protein; 6g Carbohydrate; 132mg Cholesterol; 214mg Sodium Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Suggested Wine: Pinot Gris Nutr. Assoc. : 20067 20167 20086 4938 0 3624 3218 3231 0 3891 20024 2665 * Exported from MasterCook * Parsnip Pur�e Recipe By Serving Size Categories Amount -------8 1/2 1/2 1/4 : : 8 Preparation Time :0:00 : April '98

Vegetables

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

Ingredient -- Preparation Method -------------------------------(1-inch-thick) sliced parsnip (about 4 pounds) evaporated skim milk salt pepper

1

(10 1/2-ounce) can

low-salt chicken broth

Cook parsnip in boiling water in a large saucepan 20 minutes or until tender; drain. Combine milk, salt, pepper, and broth in a 2-cup glass measure. Place parsnip in a food processor; process until smooth, scraping sides of processor bowl occasionally. With processor on, slowly add milk mixture through food chute, processing until well-blended. Serving Size: 3/4 cup Source: "Cooking Light, April 1998, p.114" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 117 Calories (kcal); 1g Total Fat; (5% calories from fat); 4g Protein; 26g Carbohydrate; 1mg Cholesterol; 171mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 4 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : This can be made 3 days ahead and stored in the refrigerator. To reheat, place in the microwave on MEDIUM for 5 minutes, stirring once halfway through. Nutr. Assoc. : 4979 0 0 0 0 * Exported from MasterCook * Passion-Cherry Gelatin Recipe By Serving Size Categories Amount -------1 3 1 1/3 2 1 2 2 : : 9 Preparation Time :0:00 : Desserts

March '98

Measure Ingredient -- Preparation Method ------------ -------------------------------(6-ounce) package cherry-flavored gelatin cups boiling water -- divided cups cold water -- divided cups ice cubes -- divided (16 1/2-ounce) can pitted dark sweet cherries -- drained and halved (8-ounce) cans tropical fruit salad in light syrup and passionfruit juice -- undrained (such as Dole) (3-ounce) packages peach-passionfruit-flavored gelatin

Combine cherry-flavored gelatin and 1 1/2 cups boiling water in a bowl; stir until gelatin dissolves (about 3 minutes). Add 1 cup cold water and 1 cup ice cubes; stir until ice melts. Chill until the consistency of unbeaten egg white (about 10 to 15 minutes). Fold in cherries; pour into a 13 � 9-inch baking dish. Cover and chill until set but not firm (about 30 minutes). Drain fruit salad in a colander over a bowl, reserving 2/3 cup juice. Combine peach-passionfruit-flavored gelatin and 1 1/2 cups boiling water in a bowl; stir until gelatin dissolves (about 3 minutes). Add the reserved juice, 1/3 cup cold

water, and 1 cup ice cubes; stir until ice melts. Chill until the consistency of unbeaten egg white (about 10 to 15 minutes). Fold in fruit salad, and spoon over cherry mixture. Chill until firm (about 8 hours). Description: "There's nothing scientific about gelatin's healing properties. It just feels good going down." Source: "Cooking Light, March 1998, p.176" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 205 Calories (kcal); trace Total Fat; (0% calories from fat); 4g Protein; 50g Carbohydrate; 0mg Cholesterol; 107mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 2 1/2 Other Carbohydrates NOTES : You can substitute sugar-free gelatin for the regular variety. For a 6ounce box of regular, substitute the 0.6-ounce box of sugar-free. For the 3-ounce box of regular, substitute the 0.3-ounce box of sugar-free. Nutr. Assoc. : 2552 0 0 0 5192 1678 5144 * Exported from MasterCook * Pasta e Fagioli Recipe By Serving Size Categories Amount -------1 1 1 1/2 1/2 2 1 9 1/4 1 1 1 1/2 1/4 2 3/4 1 1/4 3/4 : : 8 Preparation Time :0:00 : March '98

Pasta

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

Ingredient -- Preparation Method -------------------------------dried navy beans olive oil chopped onion sliced carrot chopped celery garlic cloves -- crushed (28-ounce) can diced tomatoes -- undrained cups water teaspoon crushed red pepper bay leaf teaspoon salt teaspoon dried oregano teaspoon dried thyme teaspoon dried rosemary garlic cloves -- crushed cup (about 4-ounces) uncooked medium elbow macaroni cup chopped fresh flat-leaf parsley teaspoon black pepper cup (3 ounces) grated fresh Parmesan cheese

Sort and wash beans, and place in a large Dutch oven. Cover with water to 2 inches

above beans; bring to a boil, and cook for 2 minutes. Remove beans from heat; cover and let stand for 1 hour. Drain beans in a colander. Heat oil in pan over medium heat until hot. Add onion, carrot, and celery, and saut� 5 minutes or until tender. Add 2 garlic cloves; cook 1 minute. Add tomatoes; bring to a boil. Cover, reduce heat, and simmer for 10 minutes, stirring occasionally. Add beans, 9 cups water, red pepper, and bay leaf, and bring to a boil. Cover, reduce heat, and simmer for 1 hour and 50 minutes. Add salt, oregano, thyme, rosemary, and 2 garlic cloves; cover and simmer 25 minutes or until beans are tender. Discard bay leaf. Place 2 cups bean mixture in a food processor; process until smooth. Return bean pur�e to pan, and stir well. Add pasta; cook 7 minutes or until pasta is done. Remove from heat; stir in parsley and black pepper. Ladle soup into bowls, and sprinkle with cheese. Serving Size: 1 1/2 cups soup and 1 1/2 tablespoons cheese Description: "Almost any bean (such as pinto or garbanzo) works in this traditional Italian soup." Source: "Cooking Light, March 1998, p.100" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 298 Calories (kcal); 5g Total Fat; (15% calories from fat); 18g Protein; 47g Carbohydrate; 6mg Cholesterol; 446mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 26062 0 0 620 26066 0 0 0 0 0 0 0 620 26044 2682 0 20086 * Exported from MasterCook * Pasta Jambalaya Recipe By Serving Size Categories Amount -------1/2 1/2 :Jack Delaney, Chantilly, Va. : 8 Preparation Time :0:00 : March '98 Vegetarian Main Dishes

Pasta

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

1 1 1 1 3 7

Ingredient -- Preparation Method -------------------------------Cooking spray cup diced onion cup diced red bell pepper garlic clove -- minced teaspoon Cajun seasoning (15-ounce) can black beans -- rinsed and drained (10-ounce) can diced tomatoes and green chiles -- undrained ounces turkey kielbasa -- halved lengthwise and thinly sliced cups hot cooked penne (about 3 cups tube-shaped

1/2

cup

pasta) uncooked (2 ounces) preshredded 4-cheese Mexican recipe blend cheese (such as Sargento)

Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add onion, bell pepper, and garlic; saut� 5 minutes. Add seasoning; saut� 1 minute. Add beans, tomatoes, and kielbasa; bring to a boil. Reduce heat; simmer 10 minutes or until thick. Combine bean mixture and pasta in a large bowl. Top with cheese. Serving Size: 1 cup Source: "Cooking Light, March 1998, p.132" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 285 Calories (kcal); 3g Total Fat; (10% calories from fat); 13g Protein; 51g Carbohydrate; 11mg Cholesterol; 384mg Sodium Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : "When the weather is good I ride my bicycle to work. While I'm pedaling, I like to use the time to think about what I'm going to fix for dinner. One day, I had pasta on the brain. So I created a pasta-based dish using a combination of two of my favorite types of flavors: Louisianan and Southwestern. It's a spicy entr�e that can be served either hot or cold." �Jack Delaney, Chantilly, Va. Nutr. Assoc. : 0 0 0 0 0 157 5304 0 2836 3993 0 * Exported from MasterCook * Pasta Salad with Cannellini Beans and Tuna Recipe By Serving Size Categories Amount -------3 1 2 2 1 1 1 1 1 : : 6 Preparation Time :0:00 : June '98 Salads

Pasta

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

1/2 1/4

Ingredient -- Preparation Method -------------------------------uncooked penne (about 10 ounces tube-shaped pasta) cup (2-inch) sliced asparagus (about 1/2 pound) tablespoons fresh lemon juice tablespoons olive oil tablespoon stone-ground mustard tablespoon minced pitted green olives tablespoon water teaspoon black pepper teaspoon salt cup chopped tomato (15-ounce) can cannellini beans or other white beans -- rinsed and

drained 1 1

(7-ounce) bottle roasted red bell peppers -- drained and sliced (6-ounce) can chunk light tuna in water -- drained

Cook pasta in boiling water 6 minutes. Add asparagus; cook an additional 6 minutes. Drain pasta mixture. Rinse with cold water; drain well. Combine juice and next 6 ingredients (juice through salt). Combine pasta mixture, olive mixture, tomato, beans, bell peppers, and tuna in a bowl; toss gently. Serving Size: 1 1/2 cups Description: "Pantry staple canned beans and bottled roasted bell peppers team up with asparagus and tomatoes in this main-dish pasta salad." Source: "Cooking Light, June 1998, p.144" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 285 Calories (kcal); 6g Total Fat; (18% calories from fat); 17g Protein; 41g Carbohydrate; 9mg Cholesterol; 241mg 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. : 311 2085 0 0 26473 3584 0 0 0 0 5512 4695 2473 * Exported from MasterCook * Pasta Skillet with Tomatoes and Beans Recipe By Serving Size Categories Amount -------2 2 2 3 1/2 1/2 1/4 1/2 : : 4 Preparation Time :0:00 : June '98 Vegetarian Main Dishes

Pasta

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

1 2

Ingredient -- Preparation Method -------------------------------olive oil chopped tomato garlic cloves -- minced cups hot cooked angel hair (about 6 ounces uncooked pasta) cup chopped fresh basil teaspoon salt teaspoon black pepper (15 1/2-ounce) can chickpeas (garbanzo beans) -- drained cup (2 ounces) grated Asiago cheese tablespoons balsamic vinegar Basil sprigs (optional)

Heat oil in a large nonstick skillet over medium-high heat. Add tomato and garlic, and saut� 2 minutes. Add pasta, basil, salt, pepper, and chickpeas; cook 2 minutes. Place mixture in a bowl; stir in cheese and vinegar, and garnish with

basil, if desired. Serving Size: 1 1/4 cups Source: "Cooking Light, June 1998, p.136" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 374 Calories (kcal); 9g Total Fat; (20% calories from fat); 15g Protein; 60g Carbohydrate; 13mg Cholesterol; 777mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 620 2845 0 0 0 2603 25000 0 0 * Exported from MasterCook * Pasta with Arugula and Shaved Parmesan Recipe By Serving Size Categories Amount -------2 1/4 1/4 1 1/2 1/2 1/4 1/4 2 4 3 2 : : 4 Preparation Time :0:00 : May '98 Vegetarian Main Dishes

Pasta

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

Ingredient -- Preparation Method -------------------------------chopped plum tomato chopped pitted kalamata olives extra-virgin olive oil crushed red pepper salt freshly ground pepper garlic cloves -- minced hot cooked gemelli or fusilli (about 8 ounces uncooked pasta twists) torn trimmed arugula shaved fresh Parmesan cheese

Combine the first 7 ingredients in a large bowl. Add pasta and arugula, and toss gently. Place 2 cups pasta mixture in each of 4 bowls, and sprinkle with cheese. Source: "Cooking Light, May 1998, p.86" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 340 Calories (kcal); 11g Total Fat; (29% calories from fat); 13g Protein; 47g Carbohydrate; 10mg Cholesterol; 475mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates

NOTES : Arugula is a peppery green found next to the fresh herbs in your supermarket. While it won't have the same bite, you can substitute spinach, if desired. Nutr. Assoc. : 0 2678 0 0 0 0 620 2836 49 4925 * Exported from MasterCook * Pasta with Asiago Cheese and Spinach Recipe By Serving Size Categories Amount -------3 4 2 1/8 1/8 2 6 1 3/4 1/2 : : 8 Preparation Time :0:00 : May '98 Vegetarian Main Dishes

Pasta

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

Ingredient -- Preparation Method -------------------------------boiling water sun-dried tomatoes -- packed without oil (about 2 cups) extra-virgin olive oil salt freshly ground pepper garlic cloves -- crushed cups hot cooked cavatappi (about 12 ounces uncooked ridged spiral pasta) (10-ounce) bag fresh spinach -- torn cup (3 ounces) grated Asiago cheese cup (2 ounces) finely grated fresh Parmesan cheese

Combine boiling water and sun-dried tomatoes in a bowl; let stand 30 minutes. Drain and chop. Combine tomatoes, oil, salt, pepper, and garlic in a large bowl. Add pasta and spinach; toss gently. Sprinkle with cheeses; toss gently. Serving Size: 2 cups Source: "Cooking Light, May 1998, p.87" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 284 Calories (kcal); 9g Total Fat; (28% calories from fat); 13g Protein; 40g Carbohydrate; 13mg Cholesterol; 585mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Fusilli, penne, or any other medium-sized pasta can be substituted for the cavatappi. Nutr. Assoc. : 0 0 0 0 0 0 2836 20228 25000 20086 * Exported from MasterCook * Pasta with Caramelized Onions, Mushrooms, and Bell Pepper

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

: : 6 Preparation Time :0:00 : April '98

Pasta

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

Ingredient -- Preparation Method -------------------------------olive oil Olive oil-flavored cooking spray (about 8 ounces) sliced mushrooms (3 � 1/4-inch) julienne-cut red bell pepper garlic cloves -- minced Caramelized Onions -- (about 8 cups uncooked) low-salt chicken broth salt black pepper crushed red pepper low-fat sour cream chopped fresh oregano OR dried oregano hot cooked farfalle (about 1 pound uncooked bow tie pasta) Oregano sprigs (optional)

Heat olive oil in a large nonstick skillet coated with cooking spray over mediumhigh heat. Add sliced mushrooms and bell pepper; saut� 4 minutes. Add minced garlic, and saut� 30 seconds. Add Caramelized Onions, chicken broth, salt, black pepper, and red pepper; bring to a simmer. Remove from heat; stir in sour cream and oregano. Serve over pasta, and garnish with oregano sprigs, if desired. Serving Size: 1 1/3 cups pasta and 2/3 cup onion mixture Source: "Cooking Light, April 1998, p.122" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 449 Calories (kcal); 9g Total Fat; (17% calories from fat); 16g Protein; 79g Carbohydrate; 6mg Cholesterol; 229mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 4 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 26015 4977 20164 0 0 0 0 0 3002 0 3390 0 2130706543 2845 1016 * Exported from MasterCook * Caramelized Onions Recipe By Serving Size : : 0 Preparation Time :0:00

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

: April '98 Measure -----------teaspoons cups

Vegetables

Ingredient -- Preparation Method -------------------------------olive oil Cooking spray vertically sliced onion (sweet, yellow, white, or red onion)

Heat oil in a 12-inch nonstick skillet coated with cooking spray over medium-high heat. Add sliced onion, and cook for 5 minutes, stirring frequently. Continue cooking 15 to 20 minutes or until deep golden brown, stirring frequently. Source: "Cooking Light, April 1998, p.118" Copyright: "� Cooking Light" Yield: "1 Cup" - - - - - - - - - - - - - - - - - - Per serving: 242 Calories (kcal); 8g Total Fat; (26% calories from fat); 6g Protein; 41g Carbohydrate; 0mg Cholesterol; 14mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 7 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : To caramelize a larger quantity of onions (4 to 8 cups), use a large Dutch oven. You won't need additional olive oil. Nutr. Assoc. : 0 0 4712 * Exported from MasterCook * Pasta with Three-Herb Pesto Recipe By Serving Size Categories Amount -------3 1/2 1/4 2 1 1/4 4 2 8 : : 6 Preparation Time :0:00 : June '98 Vegetarian Main Dishes

Pasta

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

Ingredient -- Preparation Method -------------------------------fresh basil leaves fresh parsley sprigs fresh oregano leaves pine nuts -- toasted grated fresh Parmesan cheese salt garlic cloves olive oil mixed hot cooked pasta (such as farfalle, penne, and shells)

Place first 7 ingredients in a food processor; process until smooth. With processor on, slowly pour oil through food chute; process until well-blended. Toss with pasta.

Serving Size: 1 1/3 cups Source: "Cooking Light, June 1998, p.147" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 331 Calories (kcal); 7g Total Fat; (20% calories from fat); 10g Protein; 55g Carbohydrate; 1mg Cholesterol; 110mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Most any kind of leftover dried pasta will work in this vegetarian main dish. Nutr. Assoc. : 3333 20143 3390 1126 0 0 620 0 2836 * Exported from MasterCook * Peach Melba Crisp Recipe By Serving Size Categories Amount -------1/2 1/4 1/4 3 6 2 1 1 1 1 : : 6 Preparation Time :0:00 : Desserts

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------all-purpose flour granulated sugar packed brown sugar chilled stick margarine or butter -- cut into small pieces sliced peeled peaches (about 3 pounds) lemon juice raspberries granulated sugar cornstarch Cooking spray seedless raspberry jam -- melted

Preheat oven to 375�. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, 1/4 cup granulated sugar, and brown sugar in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Combine sliced peaches and lemon juice in a large bowl, and toss gently to coat. Add raspberries, 1 tablespoon granulated sugar, and cornstarch, and toss gently. Spoon fruit mixture into an 8-inch square baking dish coated with cooking spray, and drizzle raspberry jam evenly over fruit mixture. Sprinkle with flour mixture. Bake at 375� for 45 minutes or until brown. Serving Size: 1 cup Source:

"Cooking Light, January/February 1998, p.83" Copyright: "� Cooking Light" Yield: "6 cups" T(Baking Time): "0:45" - - - - - - - - - - - - - - - - - - Per serving: 261 Calories (kcal); 6g Total Fat; (20% calories from fat); 3g Protein; 52g Carbohydrate; 16mg Cholesterol; 64mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1 Fat; 1 1/2 Other Carbohydrates NOTES : An easy way to peel peaches is to drop them into boiling water for about a minute. Cool after removing. The skins should slip off easily. Nutr. Assoc. : 0 0 0 2394 4980 0 1232 0 0 0 4684 * Exported from MasterCook * Peach-Blueberry Cobbler Recipe By Serving Size Categories Amount -------1/2 1 1/2 1/4 3 2 1 1/2 1 3 : : 8 Preparation Time :0:00 : Desserts

July/Aug '98

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

3/4 1/8 1/4

2 6

Ingredient -- Preparation Method -------------------------------sugar cornstarch grated lemon rind ground cinnamon coarsely chopped peeled peaches blueberries lemon juice vanilla extract Cooking spray all-purpose flour sugar baking powder baking soda salt chilled stick margarine or butter -- cut into small pieces low-fat buttermilk Mint sprigs (optional)

Preheat oven to 400�. Combine first 4 ingredients in a large bowl. Add peaches, blueberries, lemon juice, and vanilla, and toss gently. Spoon mixture into an 8-inch square baking dish coated with cooking spray. Bake mixture at 400� for 15 minutes. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients (flour through salt) in a medium bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Add

buttermilk; stir just until flour mixture is moist. Turn dough out onto a lightly floured surface; knead lightly 3 times. Roll dough to about a 1/4-inch thickness; cut into 16 biscuits using a 2-inch biscuit cutter. Remove dish from oven; arrange biscuits on top of hot fruit mixture. Bake an additional 20 minutes or until biscuits are golden. Garnish with mint sprigs, if desired. Serving Size: 1/2 cup cobbler and 2 biscuits Source: "Cooking Light, July/August 98, p.176" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 207 Calories (kcal); 3g Total Fat; (14% calories from fat); 3g Protein; 43g Carbohydrate; 8mg Cholesterol; 176mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 1 Other Carbohydrates NOTES : Prepare the biscuit topping while the fruit mixture bakes in the oven. Nutr. Assoc. : 0 0 0 0 1068 175 0 0 0 0 0 0 0 0 5136 25045 0 * Exported from MasterCook * Peach-Nectarine Cornmeal Cobbler Recipe By Serving Size Categories Amount -------3 3 2 1 1/2 1 1/2 3/4 1/3 1/4 1 1/2 1/2 1/4 3 1/3 1 : : 9 Preparation Time :0:00 : Desserts

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------sliced nectarines (about 1 1/2 pounds) sliced peeled peaches (about 1 1/2 pounds) lemon juice sugar cornstarch all-purpose flour sugar yellow cornmeal baking powder ground cinnamon salt chilled stick margarine or butter -- cut into small pieces fat-free milk sugar

Preheat oven to 375�. Combine first 5 ingredients in a large bowl; stir gently. Spoon into a 9-inch square baking pan.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a medium bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Add milk, stirring just until moist. Drop dough onto fruit mixture to form 9 mounds; sprinkle with 1 tablespoon sugar. Bake at 375� for 40 minutes or until topping is golden brown. Source: "Cooking Light, January/February 1998, p.85" Copyright: "� Cooking Light" T(Baking Time): "0:40" - - - - - - - - - - - - - - - - - - Per serving: 183 Calories (kcal); 4g Total Fat; (19% calories from fat); 3g Protein; 36g Carbohydrate; 11mg Cholesterol; 185mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 4980 4980 0 0 0 0 0 0 0 0 0 2394 4938 0 * Exported from MasterCook * Peach-Streusel Kuchen Recipe By Serving Size Categories Amount -------1 1/3 1/2 3/4 1/2 1/4 1/4 1/2 1/4 2 2 1/4 1 3/4 2/3 1 1 3 1/4 1/4 : : 12 Preparation Time :0:00 : Breakfast/Brunch June '98

Desserts

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

Ingredient -- Preparation Method -------------------------------all-purpose flour granulated sugar baking powder ground ginger baking soda salt plain fat-free yogurt water vegetable oil vanilla extract almond extract egg -- lightly beaten Cooking spray all-purpose flour packed brown sugar ground cinnamon salt chilled stick margarine or butter -- cut into small pieces light-colored corn syrup sliced peeled ripe peaches (about 2 pounds)

Preheat oven to 375�. Lightly spoon 1 1/3 cups flour into dry measuring cups; level with a knife. Combine with granulated sugar, baking powder, ginger, baking soda, and 1/4 teaspoon salt in a bowl. Combine yogurt and next 5 ingredients (yogurt through egg); add to flour mixture, stirring just until moist. Spoon batter into a 13 � 9inch baking pan coated with cooking spray, spreading evenly. Lightly spoon 3/4 cup flour into a dry measuring cup; level with a knife. Combine with brown sugar, cinnamon, and 1/4 teaspoon salt; cut in margarine and corn syrup with a pastry blender or 2 knives until mixture resembles coarse meal. Combine 1/2 cup streusel mixture and peaches in a bowl; arrange peach mixture evenly over batter. Sprinkle with remaining streusel mixture. Bake kuchen at 375� for 50 minutes or until a wooden pick inserted in center comes out clean. Cool on a wire rack. Source: "Cooking Light, June 1998, p.93" Copyright: "� Cooking Light" T(Baking Time): "0:50" - - - - - - - - - - - - - - - - - - Per serving: 248 Calories (kcal); 7g Total Fat; (24% calories from fat); 4g Protein; 44g Carbohydrate; 26mg Cholesterol; 204mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates NOTES : Before peeling the peaches, place them in boiling water for 30 seconds, then plunge them into cold water. The skins should peel off easily. Nutr. Assoc. : 0 0 0 0 0 0 20159 0 0 0 0 0 0 0 0 0 0 2394 3927 4980 0 * Exported from MasterCook * Peanut Butter-Granola Gorp Recipe By Serving Size Categories Amount -------1/4 1/4 1 32 1/2 1/2 cup cup : : 7 Preparation Time :0:00 : May '98

Snacks

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

Ingredient -- Preparation Method -------------------------------creamy peanut butter maple-flavored syrup low-fat granola with raisins (such as Kellogg's Low-fat Granola with Raisins) tiny fat-free pretzels -- broken into small pieces Cooking spray golden raisins sweetened dried cranberries (such as Craisins)

Preheat oven to 300�. Combine peanut butter and syrup in a small microwave-safe bowl. Microwave at HIGH 30 seconds or until hot; stir well. Place granola and pretzels in a large bowl; pour peanut butter mixture over granola mixture, stirring to coat. Spread mixture in a single layer on a jelly-roll pan coated with cooking spray. Bake at 300� for 25 minutes, stirring twice. Stir in raisins and cranberries; return pan to oven. Turn oven off; cool mixture in closed oven 30 minutes. Remove from oven; cool completely. Serving Size: 1/2 cup Source: "Cooking Light, May 1998, p.158" Copyright: "� Cooking Light" Yield: "3 1/2 Cups" - - - - - - - - - - - - - - - - - - Per serving: 217 Calories (kcal); 6g Total Fat; (22% calories from fat); 4g Protein; 39g Carbohydrate; 0mg Cholesterol; 99mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 Fruit; 1 Fat; 1/2 Other Carbohydrates NOTES : For a quick, on-the-go snack, store this crunchy trail mix in small, plastic zip-top bags. Nutr. Assoc. : 5011 866 25049 924 0 0 1103 0 * Exported from MasterCook * Penne with Spinach, Feta, and Olives Recipe By Serving Size Categories Amount -------2 1 3 6 2 2 1/4 3/4 : : 4 Preparation Time :0:00 : May '98 Vegetarian Main Dishes

Pasta

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

Ingredient -- Preparation Method -------------------------------extra-virgin olive oil balsamic vinegar garlic cloves -- crushed hot cooked penne (about 12 ounces uncooked tube-shaped pasta) chopped spinach chopped pitted kalamata olives capers (3 ounces) crumbled Feta cheese

Combine first 3 ingredients in a large bowl. Add pasta, spinach, olives, capers, and cheese; toss well. Serving Size: 2 cups Source:

"Cooking Light, May 1998, p.91" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 449 Calories (kcal); 15g Total Fat; (30% calories from fat); 15g Protein; 63g Carbohydrate; 25mg Cholesterol; 454mg Sodium Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Sauvignon Blanc NOTES : Ziti, rigatoni, or any other medium-sized pasta can be substituted for the penne. Any kind of olive may be used instead of kalamatas, but the flavor won't be as intense. Nutr. Assoc. : 0 0 620 2836 0 2678 2478 3272 * Exported from MasterCook * Picadillo Recipe By Serving Size Categories : : 5 Preparation Time :0:00 : Beef June '98

International Main Dish

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

Measure -----------teaspoon cups large pound cups cup cup cup teaspoon teaspoon (14.5-ounce) tablespoons

Ingredient -- Preparation Method -------------------------------vegetable oil chopped onion jalape�o pepper -- seeded and finely chopped garlic clove -- minced ground sirloin chopped peeled Granny Smith apple (about 1 large) water sliced pimento-stuffed olives raisins salt pepper (3-inch) cinnamon sticks can diced tomatoes -- undrained slivered almonds -- toasted

Heat the oil in a large Dutch oven over medium-high heat. Add onion, and saut� 3 minutes. Add jalape�o and garlic, and saut� 1 minute. Add beef to pan, and saut� 3 minutes or until browned, stirring to crumble. Stir in the apple and next 7 ingredients (apple through tomatoes), and bring to a boil. Reduce heat, and simmer, uncovered, 30 minutes or until sauce is slightly thick. Remove from heat, and stir in almonds. Serving Size: about 1 cup

Description: "This traditional Latin dish consists of a ground meat-tomato sauce flavored with sweet spices, raisins, olives or capers, and almonds." Cuisine: "Latin" Source: "Cooking Light, June 1998, p.77" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 313 Calories (kcal); 16g Total Fat; (44% calories from fat); 20g Protein; 25g Carbohydrate; 56mg Cholesterol; 553mg Sodium Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Serving Ideas : Serve it with warm flour tortillas. Nutr. Assoc. : 0 0 26360 0 9018 26658 0 3584 4680 0 0 2705 2470 0 * Exported from MasterCook * Picadillo Empanaditas Recipe By Serving Size Categories Amount -------1/4 3 3 1 3 2 1 1 1/2 1/8 1 : : 9 Preparation Time :0:00 : Appetizers July/Aug '98

International

Measure -----------pound tablespoons tablespoons

Ingredient -- Preparation Method -------------------------------ground round finely chopped onion finely chopped green bell pepper garlic clove -- minced tablespoons raisins -- chopped tablespoons diced pimento tablespoon capers -- chopped tablespoon tomato paste teaspoon bottled habanero sauce or other hot sauce teaspoon salt (10-ounce) can refrigerated pizza crust Cooking Spray

Preheat oven to 425�. Cook beef in a small nonstick skillet over medium-high heat until browned, stirring to crumble. Drain well, and return beef to pan. Add onion, bell pepper, and garlic, and saut� 5 minutes or until tender. Remove from heat, and stir in raisins and next 5 ingredients (raisins through salt). Divide the pizza crust dough into 18 portions; cover dough, and let rest 5 minutes. Shape each dough portion into a ball, and roll each portion into a 3-inch circle on a lightly floured surface. Spoon 2 level teaspoons of beef mixture onto half of each dough circle. Moisten edges of dough with water. Fold dough over beef

filling, and press edges together to seal. Place empanaditas on a large baking sheet coated with cooking spray. Lightly coat tops of empanaditas with cooking spray. Bake at 425� for 10 minutes or until lightly browned. Serving Size: 2 empanaditas Description: "Empanadas are pastry turnovers filled with savory meats and/or vegetables. Our smaller versions, eaten as appetizers, are called empanaditas. Picadillo is a traditional Cuban mixture consisting of ground beef and seasonings." Cuisine: "Latin" Source: "Cooking Light, July/August 98, p.168" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 126 Calories (kcal); 3g Total Fat; (23% calories from fat); 5g Protein; 18g Carbohydrate; 9mg Cholesterol; 278mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 20088 0 4680 4487 2478 0 20151 0 5667 0 * Exported from MasterCook * Pickled Fish Recipe By Serving Size Categories Amount -------1 1 1/2 1 1 1 1/2 1/8 5 5 1 1 1/4 slices 1 1 1 3 : : 6 Preparation Time :0:00 : Fish And Shellfish

March '98

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

pounds tablespoon medium medium cups

Ingredient -- Preparation Method -------------------------------water dry white wine white wine vinegar finely chopped seeded jalape�o pepper dried oregano paprika salt dried thyme garlic cloves -- thinly sliced black peppercorns whole clove skinned swordfish fillets -- cut crosswise into thin extra-virgin olive oil orange -- thinly sliced lemon -- thinly sliced torn iceberg lettuce Chopped fresh fennel fronds -- optional

Combine the first 11 ingredients in a large saucepan, and bring to a boil. Add swordfish; reduce heat, and simmer for 5 minutes. Spoon mixture into a shallow dish, and cool. Stir in olive oil; cover and chill at least 24 hours. Remove swordfish from marinade with a slotted spoon, discarding marinade. Arrange orange and lemon slices on a lettuce-lined platter. Top with swordfish, and garnish with fennel fronds, if desired. Serving Size: about 2 ounces fish Source: "Cooking Light, March 1998, p.150" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 159 Calories (kcal); 2g Total Fat; (10% calories from fat); 23g Protein; 8g Carbohydrate; 55mg Cholesterol; 249mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 26061 0 0 0 0 3365 2261 2719 2314 3924 0 0 26102 20020 * Exported from MasterCook * Pierogi Recipe By Serving Size Categories Amount -------1 1 2 2 1/2 1/2 1/4 1/2 1/3 1/3 1/2 : : 5 Preparation Time :0:00 : Jan/Feb '98 Pasta

Main Dish

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

2 2 2 3 1

Ingredient -- Preparation Method -------------------------------diced peeled Yukon gold or baking potato (about 6 ounces) butter chopped onion light processed cheese (such as Velveeta Light) low-fat sour cream caraway seeds -- crushed salt white pepper all-purpose flour salt water eggs -- lightly beaten all-purpose flour water Cooking spray butter vertically sliced onion

1/2

cup

vertically sliced fennel bulb

Cook potato in boiling water in a medium saucepan 10 minutes or until tender. Drain potato in a colander over a bowl, reserving 2 tablespoons cooking liquid. Return potato to pan. Add reserved cooking liquid; beat at medium speed of mixer until smooth. Set aside. Melt 1 teaspoon butter in pan over medium heat. Add chopped onion; saut� 5 minutes or until tender. Remove from heat; stir in potato, cheese, and next 4 ingredients (cheese through white pepper). Cover and set aside. Lightly spoon 2 cups flour into a dry measuring cup; level with a knife. Combine with 1/2 teaspoon salt in a large bowl; make a well in center of mixture. Stir in 1/3 cup water and eggs. Turn dough out onto a lightly floured surface, kneading lightly 4 to 5 times. (Dough may appear dry but will moisten while kneading.) Cover and let rest 10 minutes. Divide dough into 5 equal portions. Working with 1 portion at a time (cover remaining dough to keep from drying), roll each portion to a 1/8- inch thickness on a lightly floured surface. Cut 5 circles with a 3-inch round cutter, discarding dough scraps. Spoon 2 level teaspoons potato mixture onto half of each circle. Moisten edges of dough with water. Fold dough over filling; press edges together with floured hands to seal. Place pierogi on a large baking sheet sprinkled with 1/3 cup flour. Cover. Repeat procedure with remaining dough and potato filling. Bring 2 quarts water to a boil in a Dutch oven; add 5 pierogi. Cook 3 minutes or until pierogi float to surface. Remove pierogi with a slotted spoon; place on a wire rack coated with cooking spray. Repeat procedure with remaining pierogi. Melt 1 1/2 tablespoons butter in a large nonstick skillet over medium heat. Add 1/2 cup sliced onion and 1/4 cup fennel; saut� 10 minutes or until tender. Add 12 pierogi; saut� 5 minutes or until thoroughly heated and lightly browned. Set aside. Repeat procedure with remaining butter, onions, fennel, and pierogi. Serve immediately. Serving Size: 5 pierogi Source: "Cooking Light, January/February 1998, p.120" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 413 Calories (kcal); 15g Total Fat; (31% calories from fat); 13g Protein; 57g Carbohydrate; 111mg Cholesterol; 845mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates NOTES : Set aside a Saturday afternoon to make a batch. If you don't want to cook all of them, you can freeze some for later. They can go right from the freezer into a pot of boiling water. Nutr. Assoc. : 4600 0 0 343 0 252 0 0 0 0 0 3218 0 0 0 0 20230 3267 * Exported from MasterCook * Pineapple-and-Scallop Fried Rice

Recipe By Serving Size Categories

: : 4 Preparation Time :0:00 : Fish And Shellfish May '98

Main Dish Rice

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

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

Ingredient -- Preparation Method -------------------------------vegetable oil minced peeled fresh ginger garlic cloves -- minced bay scallops cooked short-grain rice coarsely chopped pineapple fresh lemon juice salt pepper (1/4 to 1/2 teaspoon) minced fresh cilantro

Heat the oil in a large nonstick skillet over medium-high heat. Add ginger and garlic; stir-fry 2 minutes or until lightly browned. Add scallops; stir-fry 3 minutes or until the scallops are done. Add rice, pineapple, juice, salt, and pepper; stir-fry 2 minutes or until thoroughly heated. Sprinkle with cilantro. Serving Size: 1 cup Source: "Cooking Light, May 1998, p.96" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 261 Calories (kcal); 4g Total Fat; (13% calories from fat); 8g Protein; 47g Carbohydrate; 9mg Cholesterol; 180mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : "As we all know, rice is the basis of every Chinese meal. This is an ideal dish to make if you are in a hurry and want to use any leftover rice you may have." Nutr. Assoc. : 0 26086 620 2161 640 4494 0 0 1091 0 * Exported from MasterCook * Pineapple-Coconut Rice Recipe By Serving Size Categories Amount -------2 1 : : 4 Preparation Time :0:00 : Grains

March '98

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

Ingredient -- Preparation Method -------------------------------olive oil diced onion

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

teaspoons teaspoon teaspoon cup cups cup cup cup tablespoons teaspoon

minced fresh thyme OR dried thyme pepper uncooked basmati or long-grain rice diced fresh pineapple water chopped green onions pineapple juice flaked sweetened coconut salt

Heat olive oil in a large saucepan over medium heat. Add diced onion, minced thyme, and pepper, and saut� 2 minutes. Add rice, and cook 1 minute. Stir in the pineapple and remaining ingredients, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until rice is done and liquid is absorbed. Serving Size: 1 cup

Description: "This lively side dish brightens up a simple fish or pork entr�e." Source: "Cooking Light, March 1998, p.106" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 212 Calories (kcal); 4g Total Fat; (16% calories from fat); 4g Protein; 41g Carbohydrate; 0mg Cholesterol; 301mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 2130706543 0 0 0 2155 20153 0 0 0 5226 0 * Exported from MasterCook * Pineapple-Rum Bread Pudding Recipe By Serving Size Categories Amount -------1 1/2 3/4 1/2 8 3 1/2 : : 12 Preparation Time :0:00 : Desserts

March '98

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

Ingredient -- Preparation Method -------------------------------cubed fresh pineapple packed brown sugar rum Cooking spray (1/2-inch) cubed French bread (about 16 [1-ounce] slices) 2% reduced-fat milk packed brown sugar

1 2

1/4 1/4 1/4

5 2

tablespoon teaspoons teaspoon teaspoon teaspoon large large

molasses minced peeled fresh ginger ground cinnamon ground allspice ground nutmeg egg whites eggs

Preheat oven to 325�. Combine the first 3 ingredients in a bowl, and toss gently to coat. Spoon pineapple mixture into a 13 � 9-inch baking dish coated with cooking spray. Place bread cubes in a single layer on a jelly-roll pan. Bake at 325� for 15 minutes or until toasted. Combine milk and remaining ingredients in a large bowl. Add bread cubes; toss gently. Let mixture stand 15 minutes. Spoon bread mixture over pineapple. Bake at 325� for 35 minutes or until pudding is set. Serve warm or at room temperature. Source: "Cooking Light, March 1998, p.110" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 226 Calories (kcal); 3g Total Fat; (11% calories from fat); 6g Protein; 40g Carbohydrate; 36mg Cholesterol; 194mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 20154 0 0 0 20157 20001 0 0 26086 0 0 0 3231 3218 * Exported from MasterCook * Pita Chips Recipe By Serving Size Categories Amount -------3 : : 8 Preparation Time :0:00 : Appetizers

April '98

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

Ingredient -- Preparation Method -------------------------------(6-inch) pitas

Preheat oven to 350�. Split pitas, and cut each into 8 wedges. Place wedges in a single layer on a baking sheet. Bake for 20 minutes or until crisp. Serving Size: 6 chips Description: "These simple baked pita chips have a fraction of the fat found in store-bought varieties."

Source: "Cooking Light, April 1998, p.110" Copyright: "� Cooking Light" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 62 Calories (kcal); trace Total Fat; (4% calories from fat); 2g Protein; 13g Carbohydrate; 0mg Cholesterol; 121mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 1140 * Exported from MasterCook * Pizza with Caramelized Onions, Feta, and Olives Recipe By Serving Size Categories Amount -------1 1/4 1/4 1/3 1 1 2 1/2 1 2 1/2 1/4 1 1 1/4 : : 6 Preparation Time :0:00 : April '98 Ingredient -- Preparation Method -------------------------------dry yeast (about 2 1/4 teaspoons) sugar warm water (105� to 115�) cool water fat-free milk olive oil all-purpose flour salt -- divided Cooking spray cornmeal Caramelized Onions -- (about 8 cups uncooked) pepper garlic clove -- minced (4 ounces) crumbled Feta cheese coarsely chopped pitted kalamata olives

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

Dissolve yeast and sugar in warm water in a small bowl, and let stand 5 minutes. Stir in cool water, milk, and olive oil. Lightly spoon flour into dry measuring cups; level with a knife. Place flour and 1/4 teaspoon salt in a food processor, and pulse 2 times or until blended. With processor on, slowly add yeast mixture through food chute, and process until dough forms a ball. Process dough an additional minute. 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 dough, and let rise in a warm place (85�), free from drafts, 1 hour or until doubled in bulk. Preheat oven to 450�.

Punch dough down; cover and let rest 15 minutes. Roll dough into a 14-inch circle on a lightly floured surface. Place dough on a 15-inch pizza pan or baking sheet sprinkled with cornmeal. Combine Caramelized Onions, 1/4 teaspoon salt, pepper, and garlic. Spread onion mixture over dough. Sprinkle feta and olives over onion mixture. Bake at 450� for 18 minutes or until browned. Description: "This pizza is a variation on a classic dish from the South of France called pissaladi�re. Our version omits the original's anchovies." Source: "Cooking Light, April 1998, p.120" Copyright: "� Cooking Light" T(Baking Time): "0:18" - - - - - - - - - - - - - - - - - - Per serving: 362 Calories (kcal); 12g Total Fat; (30% calories from fat); 11g Protein; 53g Carbohydrate; 22mg Cholesterol; 623mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26366 0 5472 0 4938 0 0 0 0 0 0 0 0 20048 26531 * Exported from MasterCook * Caramelized Onions Recipe By Serving Size Categories Amount -------1 1/2 3 : : 0 Preparation Time :0:00 : April '98

Vegetables

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

Ingredient -- Preparation Method -------------------------------olive oil Cooking spray vertically sliced onion (sweet, yellow, white, or red onion)

Heat oil in a 12-inch nonstick skillet coated with cooking spray over medium-high heat. Add sliced onion, and cook for 5 minutes, stirring frequently. Continue cooking 15 to 20 minutes or until deep golden brown, stirring frequently. Source: "Cooking Light, April 1998, p.118" Copyright: "� Cooking Light" Yield: "1 Cup" - - - - - - - - - - - - - - - - - - -

Per serving: 242 Calories (kcal); 8g Total Fat; (26% calories from fat); 6g Protein; 41g Carbohydrate; 0mg Cholesterol; 14mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 7 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : To caramelize a larger quantity of onions (4 to 8 cups), use a large Dutch oven. You won't need additional olive oil. Nutr. Assoc. : 0 0 4712 * Exported from MasterCook * Pizza with Sweet Peppers and Mozzarella Recipe By Serving Size Categories Amount -------1 3/4 1 1/4 2 1 1 1 1/2 2 2 strips 1 2 2 1/2 4 : : 6 Preparation Time :0:00 : May '98 Vegetarian Main Dishes

Pizza

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

Ingredient -- Preparation Method -------------------------------dry yeast (about 2 1/4 teaspoons) warm water (105� to 115�) all-purpose flour -- divided cornmeal -- divided olive oil salt Cooking spray (4 ounces) shredded part-skim Mozzarella cheese -- divided (2 ounces) finely grated fresh Parmesan cheese -- divided red bell peppers -- roasted, peeled, and cut into strips orange bell peppers -- roasted, peeled, and cut into minced fresh parsley minced fresh oregano olive oil crushed red pepper garlic cloves -- minced

tablespoon teaspoons teaspoons teaspoon

Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Lightly spoon flour into dry measuring cups; level with a knife. Add 1 1/2 cups flour, 1 tablespoon cornmeal, oil, and salt to yeast mixture; stir well until smooth (dough will be sticky). 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; cover and let rest for 5 minutes. Roll dough into a 10 � 8-inch rectangle on a lightly floured surface. Place dough on a baking sheet coated with cooking spray and sprinkled with 1 tablespoon cornmeal. Cover and let rise 20 minutes or until puffy. Preheat oven to 475�. Sprinkle dough with 3/4 cup Mozzarella and 1/4 cup Parmesan cheese, leaving a 1-

inch margin around the edges. Combine bell peppers and remaining ingredients; spoon evenly over cheese. Sprinkle 1/4 cup Mozzarella and 1/4 cup Parmesan cheese over the bell pepper mixture. Bake at 475� for 18 minutes or until cheese melts. Source: "Cooking Light, May 1998, p.82" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 237 Calories (kcal); 8g Total Fat; (30% calories from fat); 12g Protein; 29g Carbohydrate; 15mg Cholesterol; 583mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Although it's a little higher in fat and sodium, you can use a premade pizza crust in place of the homemade crust. Nutr. Assoc. : 26366 5472 0 0 0 0 0 921 20086 4695 5630 0 0 0 0 620 * Exported from MasterCook * Plum Betty Recipe By Serving Size Categories Amount -------5 2/3 3 1/2 3/4 3/4 2 : : 6 Preparation Time :0:00 : Desserts

Jan/Feb '98

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

Ingredient -- Preparation Method -------------------------------sliced plums (about 1 1/2 pounds) sugar apple juice ground cinnamon fresh breadcrumbs soft oatmeal-raisin cookie crumbs (about 3 cookies, such as Archway) stick margarine or butter -- melted Cooking spray

Preheat oven to 350�. Combine first 4 ingredients in a bowl, and toss gently. Combine the breadcrumbs, cookie crumbs, and margarine; toss with a fork. Sprinkle 1/3 cup breadcrumb mixture in bottom of a 1 1/2-quart casserole coated with cooking spray. Top with half of plum mixture; sprinkle with 1/3 cup breadcrumb mixture. Top with remaining plum mixture; sprinkle with remaining breadcrumb mixture. Cover with lid; bake at 350� for 35 to 40 minutes. Uncover; bake an additional 15 minutes or until bubbly. Serving Size: 3/4 cup Source: "Cooking Light, January/February 1998, p.85" Copyright:

"� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 266 Calories (kcal); 7g Total Fat; (21% calories from fat); 2g Protein; 53g Carbohydrate; trace Cholesterol; 135mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1 Fat; 1 1/2 Other Carbohydrates Serving Ideas : We found that this betty, which consists of layered fruit, sugar, and breadcrumbs or cookie crumbs, is even better when served warm with low-fat vanilla ice cream. Nutr. Assoc. : 1021 0 0 0 0 5899 4098 0 * Exported from MasterCook * Plum Ice Cream with Plum-Cognac Sauce Recipe By Serving Size Categories Amount -------3 3/4 2 1/2 2 1/4 : : 8 Preparation Time :0:00 : Desserts

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------diced ripe red or purple-skinned plums (about 6 plums) sugar 2% reduced-fat milk cognac or apple juice slivered almonds -- toasted

Combine the plums and sugar in a medium saucepan; cook over medium heat 5 minutes or until plums are tender and sugar is dissolved. Place plum mixture in a food processor; process until smooth. Strain plum mixture through a sieve into a bowl to measure 2 1/4 cups pur�e, and discard solids. Cover and chill completely. Combine 1 1/2 cups plum pur�e and milk in the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Spoon ice cream into a freezersafe container; cover and freeze until firm (about 1 hour). Combine 3/4 cup plum pur�e and cognac in a small bowl. Spoon over ice cream, and sprinkle with slivered almonds. Serving Size: 1/2 cup ice cream, 1 1/2 tablespoons sauce, and 1 1/2 teaspoons almonds Source: "Cooking Light, July/August 98, p.186" Copyright: "� Cooking Light" T(Freezing Time): "1:00" - - - - - - - - - - - - - - - - - - -

Per serving: 173 Calories (kcal); 4g Total Fat; (21% calories from fat); 4g Protein; 32g Carbohydrate; 6mg Cholesterol; 39mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates NOTES : Use red-skinned, deep-purple, or black-skinned plums in order to give this ice cream a delicate rosy hue. Nutr. Assoc. : 4526 0 20001 25 0 * Exported from MasterCook * Plum-Streusel Kuchen Recipe By Serving Size Categories Amount -------1 2/3 1/2 1/2 1 2 1/3 1 1/4 1/4 1/2 2 1 1/2 3/4 1 2 : : 9 Preparation Time :0:00 : Breakfast/Brunch June '98

Desserts

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

Ingredient -- Preparation Method -------------------------------all-purpose flour -- divided sugar ground cinnamon vegetable oil light-colored corn syrup sugar baking powder salt chilled stick margarine or butter -- cut into small pieces plain fat-free yogurt water vanilla extract grated lemon rind egg Cooking spray sliced plums (about 3/4 pound)

Preheat oven to 400�. Lightly spoon flour into dry measuring cups; level with a knife. Place 1/3 cup flour, 1/2 cup sugar, and ground cinnamon in a food processor, and pulse the mixture 2 to 3 times. With processor on, slowly add the oil and corn syrup through food chute, processing until the mixture resembles coarse meal. Remove the streusel mixture from the food processor, and set aside. Place 1 1/3 cups flour, 1/3 cup sugar, baking powder, and salt in a food processor, and pulse mixture 2 to 3 times. Add the margarine, and process until mixture resembles coarse meal. Place margarine mixture in a large bowl. Combine yogurt, water, vanilla, rind, and egg, and stir with a whisk. Stir yogurt mixture into margarine mixture in a large bowl until blended. Spoon batter into a 9-inch round cake pan coated with cooking spray. Sprinkle half of streusel mixture evenly over batter. Top with plums, arranging in a circular pattern. Sprinkle the remaining streusel mixture evenly over the plums.

Bake kuchen at 400� for 45 minutes or until a wooden pick inserted in center comes out clean. Cool on a wire rack. Source: "Cooking Light, June 1998, p.92" Copyright: "� Cooking Light" T(Baking Time): "0:45" - - - - - - - - - - - - - - - - - - Per serving: 256 Calories (kcal); 8g Total Fat; (26% calories from fat); 4g Protein; 44g Carbohydrate; 35mg Cholesterol; 184mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates NOTES : Almost every German cook's repertoire contains a plum kuchen. Any type of plum will work in this recipe. Nutr. Assoc. : 0 0 0 0 3927 0 0 0 2394 20159 0 0 0 0 0 4531 * Exported from MasterCook * Polenta with Roasted Vegetables Recipe By Serving Size Categories Amount -------4 2 1/2 1 1 1/3 1 1/2 1/4 2 1/4 1/2 : : 4 Preparation Time :0:20 : Grains Vegetables

March '98

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

Ingredient -- Preparation Method -------------------------------(1-inch) pieces zucchini (about 2 medium) (1-inch) pieces red bell pepper (about 2 peppers) cup (1-inch) pieces red onion tablespoon olive oil Cooking spray cup chopped fresh basil tablespoons balsamic vinegar teaspoon black pepper -- divided (16-ounce) tubes polenta -- each cut crosswise into 12 slices teaspoon salt cup (2 ounces) crumbled goat cheese or feta cheese Basil sprigs -- optional

Preheat oven to 475�. Combine first 4 ingredients in a large bowl; arrange in a single layer on a jellyroll pan coated with cooking spray. Bake at 475� for 25 minutes or until tender, stirring after 15 minutes. Stir in basil, vinegar, and 1/8 teaspoon black pepper. Preheat broiler. Place polenta slices on a baking sheet coated with cooking spray; sprinkle with salt and 1/8 teaspoon black pepper. Broil 7 minutes on each side or until lightly browned. Spoon roasted vegetables over polenta; sprinkle with cheese. Garnish with basil, if desired.

Serving Size: 1 cup vegetables, 6 polenta slices, and 2 tablespoons cheese Source: "Cooking Light, March 1998, p.138" Copyright: "� Cooking Light" T(Cooking Time): "0:40" - - - - - - - - - - - - - - - - - - Per serving: 312 Calories (kcal); 9g Total Fat; (25% calories from fat); 12g Protein; 48g Carbohydrate; 15mg Cholesterol; 892mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 5663 4695 4712 0 0 0 0 0 26538 0 26128 3333 * Exported from MasterCook * Pork Fricassee with Sweet Potatoes Recipe By Serving Size Categories Amount -------3 1/2 1/4 1 1 1 1 1 3 1 1/2 5 1 : : 7 Preparation Time :0:00 : Jan/Feb '98 Pork

Main Dish

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

Ingredient -- Preparation Method -------------------------------all-purpose flour salt pepper boned pork loin -- cut into 1-inch cubes vegetable oil chopped onion dry vermouth low-salt chicken broth cubed (1-inch) peeled sweet potato (about 1 pound) tablespoon chopped fresh rubbed sage OR teaspoon dried rubbed sage garlic cloves -- minced (8-ounce) package mushrooms -- quartered

Combine flour, salt, and pepper in a shallow dish; dredge pork in flour mixture. Heat vegetable oil in a large Dutch oven over medium-high heat. Add pork and onion, and saut� 4 minutes. Stir in vermouth and broth, scraping pan to loosen browned bits. Add potato and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 40 minutes, stirring occasionally. Serving Size: 1 cup Source: "Cooking Light, January/February 1998, p.114"

Copyright: "� Cooking Light" Yield: "7 cups" - - - - - - - - - - - - - - - - - - Per serving: 216 Calories (kcal); 5g Total Fat; (25% calories from fat); 15g Protein; 20g Carbohydrate; 29mg Cholesterol; 197mg Sodium Food Exchanges: 1 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 26384 0 0 0 0 5212 3403 0 2130706543 0 0 * Exported from MasterCook * Pork Saut� with Spicy Corn Recipe By Serving Size Categories Amount -------3 3/4 8 1/4 1/4 2 1 1 2 1/3 : : 4 Preparation Time :0:00 : July/Aug '98

Pork

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

1/2

Ingredient -- Preparation Method -------------------------------fresh corn kernels (about 6 ears) 2% reduced-fat milk boned center-cut loin pork chops (1/4 inch thick) black pepper all-purpose flour vegetable oil -- divided Cooking spray chopped green onions unsalted dry-roasted peanuts -- finely chopped low-sodium soy sauce brown sugar crushed red pepper

Combine corn kernels and milk in a large saucepan. Bring the corn mixture to a boil over medium heat; reduce heat, and simmer 20 minutes, stirring frequently. Strain the corn mixture through a sieve over a bowl, reserving liquids and solids. Sprinkle pork chops with black pepper. Place reserved corn liquid in a shallow dish. Dip one side of each chop in corn liquid; dredge in flour. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Place 4 pork chops, floured sides down, in pan, and cook 2 minutes. Turn the pork chops over, and cook 2 minutes or until done. Repeat the procedure with 1 teaspoon oil and the remaining pork chops. Set the pork chops aside, and keep warm. Add onions to reserved corn pepper; saut� 4 plates; top skillet, and saut� for 30 solids and peanuts; saut� 4 minutes or until liquid each serving with 1/2 cup seconds over medium-high heat. Add 4 minutes. Add soy sauce, sugar, and red evaporates. Place 2 pork chops on each of corn mixture.

Source: "Cooking Light, July/August 98, p.95" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 363 Calories (kcal); 15g Total Fat; (36% calories from fat); 23g Protein; 36g Carbohydrate; 60mg Cholesterol; 229mg Sodium Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Chardonnay NOTES : Here, the corn kernels infuse the milk, giving it extra body and corn flavor. Nutr. Assoc. : 3357 4039 4559 0 0 0 0 0 3199 0 0 0 * Exported from MasterCook * Portuguese Kale-and-Potato Chowder Recipe By Serving Size Categories Amount -------1 2 2 2 8 2 3/4 1/8 5 : : 8 Preparation Time :0:00 : March '98

Soups And Stews

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

Ingredient -- Preparation Method -------------------------------(about 6-ounces) sliced turkey kielbasa olive oil chopped onion garlic cloves -- crushed 1% low-fat milk cubed peeled baking potato salt pepper (about 3/4 pound) thinly sliced kale or turnip greens

Heat a large Dutch oven over medium-high heat until hot. Add kielbasa; saut� 10 minutes or until done. Remove kielbasa from pan. Heat oil in pan over medium-high heat until hot. Add onion and garlic; saut� 5 minutes. Add milk, potato, salt, and pepper; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until potato is very tender. Remove the potato mixture from heat, and beat at medium speed of a mixer until smooth. Stir in the kielbasa and kale, and cook for 10 minutes or until thoroughly heated. Serving Size: 1 1/2 cups Description: "Many people still want the flavor of bacon or sausage, but not the fat that comes with it. Here, kielbasa is used as a smoky seasoning, but this national soup of Portugal is great without it, too."

Source: "Cooking Light, March 1998, p.102" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 296 Calories (kcal); 8g Total Fat; (23% calories from fat); 17g Protein; 40g Carbohydrate; 39mg Cholesterol; 613mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 553 0 0 620 0 4600 0 0 773 * Exported from MasterCook * Potato-Pesto Bake Recipe By Serving Size Categories Amount -------1 2 1 1 2 2 2 4 6 2 1/2 : : 6 Preparation Time :0:00 : July/Aug '98

Side Dishes

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

1/2

Ingredient -- Preparation Method -------------------------------slivered almonds -- toasted garlic cloves basil leaves parsley sprigs fat-free, less-sodium chicken broth (1/2 ounce) finely grated fresh Romano cheese lemon juice olive oil -- divided salt Cooking spray (1/8-inch-thick) sliced red potatoes (about 2 pounds) -- divided (1/2 ounce) finely grated fresh Romano cheese -- divided fat-free, less-sodium chicken broth

Preheat oven to 425�. Drop the almonds and garlic through food chute with food processor on, and process until minced. Add basil and parsley; process until finely chopped. Add 2 tablespoons broth, 2 tablespoons cheese, lemon juice, 2 teaspoons oil, and salt; process until smooth. Spread 2 teaspoons oil in an 11 � 7-inch baking dish coated with cooking spray. Arrange 2 cups potatoes in bottom of baking dish; spread 3 tablespoons basil mixture over potatoes, and sprinkle with 2 teaspoons cheese. Repeat the procedure with 2 cups potatoes, 3 tablespoons basil mixture, and 2 teaspoons cheese. Top with 2 cups potatoes. Microwave 1/2 cup broth at HIGH 1 1/2 minutes or until very hot. Pour over

potatoes; spread remaining basil mixture over potatoes. Cover with foil; bake at 425� for 45 minutes. Uncover; sprinkle with 2 teaspoons cheese, and bake an additional 15 minutes or until tender. Serving Size: 3/4 cup Source: "Cooking Light, July/August 98, p.130" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 181 Calories (kcal); 5g Total Fat; (24% calories from fat); 6g Protein; 29g Carbohydrate; 5mg Cholesterol; 301mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 620 3333 0 20116 20087 0 0 0 0 4716 1281 20116 * Exported from MasterCook * Potato-Portobello Salad Recipe By Serving Size Categories Amount -------5 1/2 1/4 3 2 2 1 1/2 1/2 1/2 1/4 8 2 : : 8 Preparation Time :0:00 : July/Aug '98

Salads

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

Ingredient -- Preparation Method -------------------------------(1/4-inch-thick) sliced red potato (about 2 1/4 pounds) sliced green onions chopped fresh parsley lemon juice capers extra-virgin olive oil balsamic vinegar dried basil dried oregano dried tarragon black pepper garlic cloves -- minced portobello mushroom caps -- thinly sliced

Place potato in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer 10 minutes or until tender; drain. Cool. Combine green onions and next 10 ingredients (onions through garlic) in a large bowl. Add potato and mushrooms, and toss well. Serving Size: 1 cup Source: "Cooking Light, July/August 98, p.138"

Copyright: "� Cooking Light" Yield: "8 cups" - - - - - - - - - - - - - - - - - - Per serving: 116 Calories (kcal); 4g Total Fat; (26% calories from fat); 3g Protein; 20g Carbohydrate; 0mg Cholesterol; 28mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : "I'm an allergist with a private practice on Long Island. But before that, I worked for five years as a professional chef. My wife insists that I try to cook healthful recipes. I like to add portobello mushrooms to recipes because they have a nice earthy taste." �Joseph D'Amore, M.D., Laurel Hollow, N.Y. Nutr. Assoc. : 4716 0 0 0 2478 0 0 0 0 0 0 620 4197 * Exported from MasterCook * Potato-Vegetable Au Gratin Recipe By Serving Size Categories Amount -------5 2 2 1 1 3/4 1/2 1/2 1/2 : : 8 Preparation Time :0:00 : Jan/Feb '98

Vegetables

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

Ingredient -- Preparation Method -------------------------------cubed red potato (about 1 1/2 pounds) broccoli florets sliced carrot chopped onion 2% reduced-fat milk (3 ounces) shredded sharp Cheddar cheese -- divided thinly sliced fresh basil salt pepper Cooking spray

Steam potato, covered, for 20 minutes or until tender. Drain and return to pan; partially mash with a potato masher. Preheat oven to 375�. Steam the broccoli, sliced carrot, and chopped onion, covered, for 10 minutes or until tender. Combine the potato, steamed vegetables, milk, 1/2 cup cheese, basil, salt, and pepper in a large bowl. Spoon the potato mixture into a 2-quart- deep baking dish coated with cooking spray, and top with 1/4 cup cheese. Bake potato mixture, uncovered, at 375� for 20 minutes. Serving Size: 1 cup Description:

"In this vegetable gratin, the potatoes are partially mashed instead of layered." Source: "Cooking Light, January/February 1998, p.135" Copyright: "� Cooking Light" Yield: "8 cups" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 159 Calories (kcal); 4g Total Fat; (23% calories from fat); 7g Protein; 24g Carbohydrate; 13mg Cholesterol; 236mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4716 2358 0 0 20001 4908 3332 0 0 0 * Exported from MasterCook * Power Biscotti Recipe By Serving Size Categories : : 18 Preparation Time :0:00 : Breakfast/Brunch July/Aug '98

Desserts Snacks

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

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

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar baking soda salt chunky peanut butter vanilla extract eggs egg whites Cooking spray

Preheat oven to 325�. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, sugar, baking soda, and salt in a large bowl. Combine peanut butter, vanilla, eggs, and egg whites in a medium bowl, stirring well with a whisk; add to flour mixture, stirring just until blended. Turn dough out onto a lightly floured surface; shape dough into a 10-inch-long roll. Place roll on a baking sheet coated with cooking spray; flatten to 1-inch thickness. Bake at 325� for 35 minutes. Remove roll from baking sheet; cool 10 minutes on a wire rack. Reduce oven temperature to 300�. Cut roll diagonally into 18 (1/2-inch) slices. Place slices, cut sides down, on baking sheet. Bake at 300� for 20 minutes. Turn cookies over; bake an additional

20 minutes (cookies will be slightly soft in center but will harden as they cool). Remove from baking sheet; cool completely on a wire rack. Serving Size: 1 cookie Source: "Cooking Light, July/August 98, p.154" Copyright: "� Cooking Light" Yield: "1 1/2 dozen" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 121 Calories (kcal); 3g Total Fat; (22% calories from fat); 4g Protein; 20g Carbohydrate; 21mg Cholesterol; 118mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : Peanut butter takes the place of margarine or butter, adding flavor as well as protein and B vitamins. Nutr. Assoc. : 0 0 0 0 0 0 3218 3231 0 * Exported from MasterCook * Praline Pudding Cake Recipe By Serving Size Categories Amount -------3/4 1 1/4 3/4 1/3 1 1/4 1/2 2 1 1/2 1 3/4 2 : : 8 Preparation Time :0:00 : April '98 Desserts

Cake

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

Ingredient -- Preparation Method -------------------------------packed dark brown sugar plus 1 tablespoon all-purpose flour -- divided granulated sugar chopped pecans baking powder salt 1% low-fat milk stick margarine or butter -- melted vanilla extract boiling water frozen fat-free whipped topping -- thawed Chopped pecans (optional)

Preheat oven to 350�. Combine brown sugar and 1 tablespoon flour in a small bowl. Lightly spoon 1 1/4 cups flour into dry measuring cups; level with a knife. Combine with granulated sugar, 1/3 cup pecans, baking powder, and salt in a medium bowl; make a well in center of mixture. Combine milk, margarine, and vanilla in a bowl; add to flour mixture. Stir just until moist.

Spread batter into an 8-inch square baking pan; sprinkle with brown sugar mixture. Pour boiling water over batter (do not stir). Bake at 350� for 35 minutes or until pudding is bubbly and cake springs back when touched lightly in center. Serve warm with whipped topping. Garnish with pecans, if desired. Serving Size: 1 square and 1/4 cup whipped topping Source: "Cooking Light, April 1998, p.172" Copyright: "� Cooking Light" T(Baking Time): "0:35" - - - - - - - - - - - - - - - - - - Per serving: 329 Calories (kcal); 9g Total Fat; (23% calories from fat); 3g Protein; 60g Carbohydrate; 8mg Cholesterol; 309mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 3 Other Carbohydrates Nutr. Assoc. : 0 14 0 0 0 0 0 222 0 0 2861 0 * Exported from MasterCook * Proven�ale Pepper-Chicken Salad Recipe By Serving Size Categories Amount -------4 1 1/4 1/4 2 3/4 1 1 1 1/4 1/4 1 2 6 cup cup tablespoon cups cup : : 4 Preparation Time :0:00 : June '98 Salads

Poultry

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

1/4

Ingredient -- Preparation Method -------------------------------skinned, boned chicken breast halves dried herbes de Provence salt black pepper garlic cloves -- minced Olive oil-flavored cooking spray chopped green onions (1 � 1/4-inch) julienne-cut green bell pepper (1 � 1/4-inch) julienne-cut red bell pepper (1 � 1/4-inch) julienne-cut yellow bell pepper sun-dried tomato sprinkles balsamic vinegar extra-virgin olive oil garlic cloves -- minced gourmet salad greens ni�oise olives

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap. Flatten each breast half to 1/2-inch thickness using a meat mallet or rolling pin.

Combine herbes de Provence, salt, pepper, and 2 garlic cloves, and rub mixture over both sides of chicken. Place a large nonstick skillet coated with cooking spray over medium- high heat until hot. Add chicken; cook 3 minutes on each side or until done. Remove from skillet. Recoat skillet with cooking spray. Add onions and bell peppers, and saut� 5 minutes or until tender. Combine tomato sprinkles, vinegar, oil, and 2 garlic cloves; stir well with a whisk. Place 11/2 cups salad greens on each of 4 plates; top each serving with a sliced chicken breast half and 1/2 cup bell pepper mixture. Drizzle 2 tablespoons vinegar mixture over each salad; top each with about 1 tablespoon olives. Source: "Cooking Light, June 1998, p.111" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 224 Calories (kcal); 6g Total Fat; (24% calories from fat); 29g Protein; 14g Carbohydrate; 66mg Cholesterol; 373mg Sodium Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Herbes de Provence is an assortment of dried herbs commonly used in the South of France. The blend can usually be found in small clay crocks in the spice section of large supermarkets. A good substitute is 1/4 teaspoon each of dried basil, rosemary, and thyme. Nutr. Assoc. : 26039 27170 0 0 620 0 3585 3572 4695 5630 1447 0 0 620 4165 4281 * Exported from MasterCook * Pumpkin-Cranberry Cake Recipe By Serving Size Categories Amount -------1/2 3 1 1/2 1/4 1 1/2 1/2 2 1 3/4 1/4 1 3/4 1/2 : : 12 Preparation Time :0:00 : April '98 Desserts

Cake

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

Ingredient -- Preparation Method -------------------------------chopped walnuts brown sugar toasted wheat germ pumpkin-pie spice all-purpose flour whole-wheat flour toasted wheat germ baking powder pumpkin-pie spice salt baking soda plain fat-free yogurt canned pumpkin packed brown sugar

2 1 1

1/2

tablespoons large cup teaspoon

vegetable oil egg sweetened dried cranberries (such as Craisins) grated orange rind Cooking spray

Preheat oven to 350�. If you're using a glass baking dish, lower the oven temperature to 325�. Combine first 4 ingredients in a small bowl; stir with fork. Set aside. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours and the next 5 ingredients (flours through baking soda) in a medium bowl; make a well in center of mixture. Combine yogurt, pumpkin, 1/2 cup brown sugar, oil, and egg; stir well with a whisk. Add to flour mixture, stirring just until moist. Fold in cranberries and orange rind. Spoon batter into a 13 � 9-inch baking pan coated with cooking spray, spreading evenly. Sprinkle with walnut mixture. Bake at 350� for 25 minutes. Cool on a wire rack. Source: "Cooking Light, April 1998, p.140" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 194 Calories (kcal); 6g Total Fat; (29% calories from fat); 6g Protein; 29g Carbohydrate; 16mg Cholesterol; 266mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 0 962 0 0 0 0 385 0 0 25024 0 0 0 0 26507 0 0 * Exported from MasterCook * Raspberry Lemonade Recipe By Serving Size Categories Amount -------3 1 1 : : 4 Preparation Time :0:00 : Beverages

June '98

Measure -----------cups cup (6-ounce) can

Ingredient -- Preparation Method -------------------------------cold water -- divided fresh raspberries thawed lemonade concentrate -- undiluted Mint sprigs (optional)

Combine 3/4 cup water and raspberries in a blender; process until smooth. Strain mixture through a sieve into a medium bowl; discard seeds. Combine raspberry liquid, 2 1/4 cups water, and lemonade concentrate in a pitcher; chill. Serve garnished with mint, if desired.

Serving Size: 1 cup Source: "Cooking Light, June 1998, p.87" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 92 Calories (kcal); trace Total Fat; (2% calories from fat); trace Protein; 24g Carbohydrate; 0mg Cholesterol; 7mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 0 1232 3912 0 * Exported from MasterCook * Raspberry-Almond Crumb Cake Recipe By Serving Size Categories Amount -------1 1/3 1/8 1/4 1/2 1/4 1/3 2 1 1/2 1 3 2 1 2 : : 8 Preparation Time :0:00 : Cake May '98

Desserts

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

1/4 1/3

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar salt chilled stick margarine or butter -- cut into small pieces baking powder baking soda fat-free sour cream 1% low-fat milk vanilla extract almond extract egg Cooking spray block-style fat-free cream cheese -- softened sugar egg white raspberry preserves fresh raspberries sliced almonds

Preheat oven to 350�. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, 1/3 cup sugar, and salt in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Reserve 1/2 cup flour mixture for topping; set aside. Combine remaining flour mixture, baking powder, and baking soda, and add sour cream, milk, extracts, and egg. Beat at medium speed of a mixer until blended. Spoon the batter into an 8-inch round cake pan coated with cooking spray.

Combine cream cheese, 2 tablespoons sugar, and egg white; beat at medium speed until blended. Spread evenly over batter; dot with preserves. Top with raspberries. Combine the reserved 1/2 cup flour mixture and almonds. Sprinkle crumb mixture over raspberries. Bake at 350� for 30 minutes or until cake springs back when touched lightly in center. Cool on a wire rack. Serving Size: 1 wedge Source: "Cooking Light, May 1998, p.114" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - Per serving: 224 Calories (kcal); 8g Total Fat; (30% calories from fat); 6g Protein; 33g Carbohydrate; 25mg Cholesterol; 255mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 4098 0 0 0 0 0 0 0 0 25014 0 0 4685 1232 0 * Exported from MasterCook * Raspberry-Balsamic Glazed Chicken Recipe By Serving Size Categories Amount -------1 1/2 1 1/2 1/2 1/2 4 2 1/3 1/4 : : 4 Preparation Time :0:00 : Jan/Feb '98 Poultry

Main Dish

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

Ingredient -- Preparation Method -------------------------------vegetable oil Cooking spray chopped red onion minced fresh thyme OR dried thyme salt -- divided skinned boned chicken breast halves seedless raspberry preserves balsamic vinegar pepper

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add onion; saut� 5 minutes. Combine thyme and 1/4 teaspoon salt; sprinkle over chicken. Add chicken to skillet; saut� 6 minutes on each side or until done. Remove chicken from skillet; keep warm. Reduce heat to medium-low. Add 1/4 teaspoon salt, preserves, vinegar, and pepper, stirring constantly until the preserves melt. Spoon raspberry sauce over chicken. Serving Size: 1 chicken breast half and 2 tablespoons sauce

Source: "Cooking Light, January/February 1998, p.89" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 213 Calories (kcal); 3g Total Fat; (11% calories from fat); 27g Protein; 20g Carbohydrate; 66mg Cholesterol; 350mg Sodium Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1 Other Carbohydrates Suggested Wine: Riesling NOTES : Other fruit preserves, such as apricot, blackberry, or peach, will also work in this recipe. Nutr. Assoc. : 0 0 2679 0 0 2130706543 0 26039 4685 0 0 * Exported from MasterCook * Raspberry-Buttermilk Sherbet Recipe By Serving Size Categories Amount -------1 1 1 1 1 : : 7 Preparation Time :0:00 : Desserts

March '98

Measure Ingredient -- Preparation Method ------------ -------------------------------(14-ounce) bag frozen unsweetened raspberries -- thawed cup sugar teaspoon vanilla extract cup 2% reduced-fat milk cup low-fat buttermilk

Place raspberries in a food processor; process until smooth. Strain raspberries through a sieve into a bowl, reserving raspberry pur�e. Discard solids. Combine raspberry pur�e, sugar, and vanilla in a large bowl. Stir in milks. Pour mixture into the freezer can of an ice-cream freezer, and freeze according to manufacturer's instructions. Spoon ice cream into a freezer- safe container; cover and freeze 1 hour or until firm. Serving Size: 1/2 cup Description: "Remember when you had your tonsils out? The milk shakes were the best part. Here's a smooth, cool treat for the sorest of throats." Source: "Cooking Light, March 1998, p.176" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 202 Calories (kcal); 1g Total Fat; (4% calories from fat); 3g

Protein; 47g Carbohydrate; 4mg Cholesterol; 54mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 2 Other Carbohydrates Nutr. Assoc. : 1233 0 0 20001 25045 * Exported from MasterCook * Red Velvet Cake Recipe By Serving Size Categories Amount -------1 1 2/3 5 1 1 3 1 2 1/4 1 1 1 1/4 1 1 : : 16 Preparation Time :0:00 : Cake March '98

Desserts

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

Ingredient -- Preparation Method -------------------------------Cooking spray tablespoon all-purpose flour cups sugar tablespoons vegetable shortening large egg white large egg tablespoons unsweetened cocoa (1-ounce) bottle red food coloring cups all-purpose flour teaspoon salt cup low-fat buttermilk teaspoons vanilla extract tablespoon white vinegar teaspoon baking soda Cooked Buttercream Frosting cup tablespoons tablespoons cups teaspoon COOKED BUTTERCREAM FROSTING fat-free milk all-purpose flour light butter -- chilled powdered sugar vanilla extract

1 7 12 2 1/2 1

Preheat oven to 350�. Coat 2 (9-inch) round cake pans with cooking spray, and dust with 1 tablespoon flour. Beat the sugar and shortening at medium speed of a mixer 5 minutes or until wellblended. Add egg white and egg; beat well. Combine cocoa and food coloring in a small bowl; stir well with a whisk. Add to sugar mixture; mix well. Lightly spoon 2 1/4 cups flour into dry measuring cups; level with a knife. Combine with salt. Add flour mixture to sugar mixture alternately with buttermilk, beginning and ending with flour mixture. Add vanilla; mix well. Combine vinegar and baking soda in a small bowl; add to batter, mixing well. Pour batter into prepared pans. Sharply tap pans once on counter to remove air bubbles. Bake at 350� for 28 minutes or until a wooden pick inserted in center

comes out clean. Cool in pans 10 minutes; remove from pans. Cool completely on wire racks. Place 1 cake layer on a plate; spread with 1/3 cup Cooked Buttercream Frosting, and top with another cake layer. Spread the remaining frosting over the top and sides of the cake. Store cake loosely covered in refrigerator. ____________________ To Make Cooked Buttercream Frosting: Cook milk and flour in a small heavy saucepan over medium heat 2 1/2 minutes or until very thick, stirring constantly with a whisk. Spoon into a bowl; cover and chill thoroughly. Beat butter and chilled flour mixture at medium speed of a mixer until smooth. Gradually add sugar, and beat just until blended (do not overbeat). Stir in vanilla; cover and chill. Yield: 2 1/3 cups Don't substitute margarine for the light butter in this recipe. The texture and taste will not be the same. Source: "Cooking Light, March 1998, p.82" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 328 Calories (kcal); 9g Total Fat; (24% calories from fat); 5g Protein; 58g Carbohydrate; 28mg Cholesterol; 296mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 2 1/2 Other Carbohydrates NOTES : This cake has half the fat of its traditional namesake. Our Test Kitchens staff was divided on what kind of frosting is best on it. One side had memories of a Cream Cheese Frosting, while the other insisted that Cooked Buttercream Frosting makes it a true Red Velvet Cake. What follows is the buttercream version, but you can substitute the Cream Cheese Frosting (from our Carrot Cake) if you prefer. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 25045 0 0 0 2130706543 0 4938 0 0 0 0 * Exported from MasterCook * Refried White Beans Recipe By Serving Size Categories Amount -------2 1/2 1 3 : : 10 Preparation Time :0:00 : April '98

Vegetables

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

Ingredient -- Preparation Method -------------------------------vegetable oil finely chopped carrot chopped green onions garlic cloves -- minced

1 1/2 2 1/4

teaspoons ground cumin (15-ounce) cans cannellini beans or other white beans -- undrained cup chopped fresh cilantro

Heat oil in a large nonstick skillet over medium-high heat. Add carrot; saut� 5 minutes. Add onions and garlic; saut� 2 minutes or until tender. Stir in cumin and beans; partially mash mixture with a potato masher. Cook 10 minutes or until thick, stirring frequently. Stir in cilantro. Serving Size: 1/4 cup Source: "Cooking Light, April 1998, p.107" Copyright: "� Cooking Light" Yield: "2 1/2 Cups" - - - - - - - - - - - - - - - - - - Per serving: 116 Calories (kcal); 1g Total Fat; (9% calories from fat); 7g Protein; 20g Carbohydrate; 0mg Cholesterol; 9mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Make ahead to use in the Wild-Mushroom Nachos and the Chicken-and- Rajas Enchiladas, or just for dipping. The beans can be stored in an airtight container in the refrigerator for up to two weeks. Nutr. Assoc. : 0 20022 0 620 0 5512 0 * Exported from MasterCook * Rice Pudding with Cider-Rhubarb Sauce Recipe By Serving Size Categories Amount -------2 1/4 2 1/4 1/4 1/4 1 : : 4 Preparation Time :0:00 : Desserts

May '98

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

Ingredient -- Preparation Method -------------------------------cooked long-grain brown rice Butter-flavored cooking spray sugar tub-style light cream cheese (about 1/2 cup) 2% reduced-fat milk evaporated skim milk vanilla extract salt egg Cider-Rhubarb Sauce CIDER RHUBARB SAUCE thinly sliced fresh or frozen rhubarb -- thawed apple cider sugar

2 1

1/2

cup tablespoons tablespoon

Preheat oven to 350�. Spoon 1/2 cup rice into each of 4 (4-ounce) ramekins coated with cooking spray. Combine sugar and cream cheese in a medium bowl; beat at medium speed of mixer until smooth. Add milks, vanilla, salt, and egg; beat well. Divide mixture evenly among prepared ramekins. Place ramekins in a 13 � 9-inch baking dish; add hot water to dish to a depth of 1 inch. Bake at 350� for 40 minutes or until set. Remove ramekins from dish. Drizzle each with 1 tablespoon sauce. ____________________ To Make Cider Rhubarb Sauce: Combine all ingredients in a small saucepan, and bring to a boil. Cover, reduce heat, and simmer 5 minutes, stirring occasionally. Yield: 1/4 cup Serving Size: 1 tablespoon Description: "You could make this for dessert, then have it for breakfast the next day instead of hot cereal. Just reheat the sauce in the microwave." Source: "Cooking Light, May 1998, p.158" Copyright: "� Cooking Light" T(Baking Time): "0:40" - - - - - - - - - - - - - - - - - - Per serving: 246 Calories (kcal); 5g Total Fat; (17% calories from fat); 7g Protein; 44g Carbohydrate; 56mg Cholesterol; 125mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 0 0 3928 20001 0 0 0 0 2130706543 0 4726 0 0 * Exported from MasterCook * Rigatoni Caprese Recipe By Serving Size Categories Amount -------6 4 1 1/2 1 2 : : 5 Preparation Time :0:00 : May '98 Salads

Pasta

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

Ingredient -- Preparation Method -------------------------------hot cooked rigatoni, penne, or ziti (about 3/4 pound uncooked pasta) chopped plum tomato (about 2 1/2 pounds) fresh basil leaves -- thinly sliced (4 ounces) diced fresh Mozzarella cheese extra-virgin olive oil

1 1 1

1/2 1/3

tablespoon teaspoon teaspoon cup

capers salt freshly ground pepper garlic clove -- crushed (1 1/2 ounces) rated fresh Parmesan or Romano cheese

Combine first 4 ingredients in a large bowl. Combine oil, capers, salt, pepper, and garlic in a small bowl; stir well with a whisk. Pour over pasta mixture; toss gently. Sprinkle with Parmesan cheese; toss well. Serving Size: 2 cups Description: "This dish is based on the classic salad of tomatoes, fresh Mozzarella, and basil that hails from the island of Capri� hence the name "Caprese."" Source: "Cooking Light, May 1998, p.86" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 406 Calories (kcal); 12g Total Fat; (27% calories from fat); 18g Protein; 56g Carbohydrate; 16mg Cholesterol; 676mg Sodium Food Exchanges: 3 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2836 20160 3333 921 0 2478 0 0 0 20086 * Exported from MasterCook * Rigatoni with Goat Cheese, Sun-dried Tomatoes, and Kale Recipe By Serving Size Categories Amount -------1/2 2 1/2 1/4 6 4 1/2 1/8 1/8 6 1/2 : : 4 Preparation Time :0:00 : May '98 Vegetarian Main Dishes

Pasta

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

Ingredient -- Preparation Method -------------------------------sun-dried tomato sprinkles boiling water chili oil (or vegetable oil) minced shallots garlic cloves -- minced coarsely chopped kale dried oregano salt freshly ground pepper cooked rigatoni (about 12 ounces uncooked pasta) (2 ounces) crumbled goat cheese

Combine tomato sprinkles and boiling water in a bowl; let stand 30 minutes. Drain

tomatoes in a sieve over a bowl, reserving 1/2 cup liquid. Heat oil in a large nonstick skillet over medium-high heat. Add shallots and garlic; saut� 1 minute. Add kale; saut� 3 minutes or until wilted. Add tomatoes; saut� 2 minutes. Add reserved 1/2 cup liquid, oregano, salt, and pepper. Reduce heat; simmer 3 minutes or until kale is tender. Combine the pasta, kale mixture, and goat cheese in a large bowl, and toss well. Serving Size: 1 1/2 cups Source: "Cooking Light, May 1998, p.130" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 429 Calories (kcal); 8g Total Fat; (15% calories from fat); 18g Protein; 73g Carbohydrate; 15mg Cholesterol; 283mg Sodium Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Substitute 1 cup thawed frozen chopped kale for fresh, if desired. Nutr. Assoc. : 1447 0 1563 20224 620 2670 0 0 0 2836 639 * Exported from MasterCook * Rigatoni with Sugar Snap Peas and Cottage Cheese Pesto Recipe By Serving Size Categories Amount -------1 2 1 1/4 2 1 1/2 1/8 3 4 : : 4 Preparation Time :0:00 : March '98 Vegetarian Main Dishes

Pasta

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

Ingredient -- Preparation Method -------------------------------fat-free cottage cheese garlic cloves basil leaves grated Parmesan cheese plain fat-free yogurt olive oil salt pepper sugar snap peas -- trimmed (about 3/4 pound) hot cooked rigatoni (about 12 ounces uncooked pasta)

Combine cottage cheese and garlic in a food processor; process until smooth, scraping sides of bowl once. Add basil, Parmesan cheese, yogurt, oil, salt, and pepper; process until finely smooth. Steam peas, covered, 5 minutes or until crisp-tender. Combine pesto, peas, and pasta in a large bowl; toss well to coat. Serving Size: 2 cups

Source: "Cooking Light, March 1998, p.101" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 323 Calories (kcal); 6g Total Fat; (16% calories from fat); 19g Protein; 48g Carbohydrate; 7mg Cholesterol; 519mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4232 620 3333 0 20159 0 0 0 26345 2836 * Exported from MasterCook * Risotto with Caramelized Onions Recipe By Serving Size Categories Amount -------4 1 1/3 1 1/2 1 1/4 1/4 1/2 1/4 : : 5 Preparation Time :0:00 : April '98

Rice

Measure Ingredient -- Preparation Method ------------ -------------------------------(10 1/2-ounce) cans low-salt chicken broth tablespoon extra-virgin olive oil cup finely chopped shallots cups Arborio rice or other short-grain rice cup Caramelized Onions -- (about 3 cups uncooked) teaspoon salt teaspoon pepper cup chopped fresh flat-leaf parsley cup (1 ounce) grated fresh Parmesan cheese

Bring the chicken broth to a simmer in a medium saucepan (do not boil). Keep the broth warm over low heat. Heat oil in a large saucepan over medium heat. Add shallots, and saut� 1 minute. Add rice, and cook 2 minutes, stirring constantly. Add 1/2 cup broth, and cook until liquid is nearly absorbed, stirring constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next. Stir in Caramelized Onions, salt, and pepper; cook 1 minute. Remove from heat; stir in parsley and cheese. Serve immediately. Serving Size: 1 cup Source: "Cooking Light, April 1998, p.122" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 329 Calories (kcal); 8g Total Fat; (19% calories from fat); 18g

Protein; 56g Carbohydrate; 3mg Cholesterol; 237mg Sodium Food Exchanges: 3 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 26631 2081 0 0 0 2682 1034 * Exported from MasterCook * Caramelized Onions Recipe By Serving Size Categories Amount -------1 1/2 3 : : 0 Preparation Time :0:00 : April '98

Vegetables

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

Ingredient -- Preparation Method -------------------------------olive oil Cooking spray vertically sliced onion (sweet, yellow, white, or red onion)

Heat oil in a 12-inch nonstick skillet coated with cooking spray over medium-high heat. Add sliced onion, and cook for 5 minutes, stirring frequently. Continue cooking 15 to 20 minutes or until deep golden brown, stirring frequently. Source: "Cooking Light, April 1998, p.118" Copyright: "� Cooking Light" Yield: "1 Cup" - - - - - - - - - - - - - - - - - - Per serving: 242 Calories (kcal); 8g Total Fat; (26% calories from fat); 6g Protein; 41g Carbohydrate; 0mg Cholesterol; 14mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 7 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : To caramelize a larger quantity of onions (4 to 8 cups), use a large Dutch oven. You won't need additional olive oil. Nutr. Assoc. : 0 0 4712 * Exported from MasterCook * Roast Chicken with Plums and Almonds Recipe By Serving Size Categories Amount -------: : 6 Preparation Time :0:00 : July/Aug '98 Poultry

Main Dish

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

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

1 1

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

(4-pound) teaspoon teaspoon teaspoon cup cup cup tablespoons large cup

2 1 9 6

1/4

roasting chicken grated lemon rind ground coriander black pepper Cooking spray dry sherry fat-free, less sodium chicken broth fresh lemon juice honey garlic clove -- minced shallots -- peeled and halved blanched almonds -- toasted firm green-skinned plums -- pitted and quartered Thyme sprigs (optional)

Preheat oven to 350�. Remove and discard giblets and neck from chicken. Rinse chicken under cold water; pat dry. Trim excess fat. Lift wing tips up and over back; tuck under chicken. Sprinkle chicken with rind, coriander, and pepper. Place chicken on a rack coated with cooking spray; place rack in a shallow roasting pan coated with cooking spray. Combine sherry, broth, juice, honey, and garlic in a small bowl; reserve 1/2 cup sherry mixture for sauce. Insert a meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 350� for 30 minutes; baste with remaining sherry mixture. Bake an additional 45 minutes, basting every 15 minutes. Add shallots to pan; bake an additional 15 minutes, and baste. Add almonds and plums; bake an additional 15 minutes or until thermometer registers 180�. Place chicken on a platter; place shallots, plums, and almonds around chicken using a slotted spoon. Cover chicken loosely with foil; let stand 10 minutes. Place the roasting pan over a stove-top burner. Add reserved 1/2 cup sherry mixture to pan; bring to a boil over medium heat, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Cool slightly. Place a zip-top plastic bag inside a 2-cup glass measure. Pour drippings into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 corner of bag. Drain drippings into a bowl, stopping before the fat layer reaches the opening. Discard fat. Remove foil from chicken and discard skin; serve sauce with chicken. Garnish with thyme sprigs, if desired. Serving Size: 3 ounces chicken, 3 shallot halves, 4 plum quarters, about 3 almonds, and 2 tablespoons sauce Source: "Cooking Light, July/August 98, p.111" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 347 Calories (kcal); 13g Total Fat; (35% calories from fat); 33g Protein; 20g Carbohydrate; 92mg Cholesterol; 171mg Sodium Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : If you can't find green-skinned plums, substitute a firm plum of any color. Soft plums will give less successful results. Nutr. Assoc. : 5829 0 0 0 0 0 58487 0 0 0 0 0 4526 1492

* Exported from MasterCook * Roast Lamb with Yogurt-Mint Glaze Recipe By Serving Size Categories Amount -------1 4 2 1/3 1 1/8 1 2 12 3/4 : : 12 Preparation Time :0:00 : Jan/Feb '98 Main Dish

Lamb

Measure -----------(5-pound) cups cup teaspoon teaspoon Dash

teaspoon

Ingredient -- Preparation Method -------------------------------boned leg of lamb garlic cloves -- sliced plain low-fat yogurt chopped fresh mint ground cumin pepper ground red pepper bay leaves peeled red potatoes -- quartered (about 3 1/2 pounds) Olive oil-flavored cooking spray salt

Trim fat from lamb. Make several small slits in lamb; stuff with garlic slices. Combine yogurt and next 5 ingredients (yogurt through bay leaves) in a large ziptop bag; add lamb. Seal and marinate in refrigerator for at least 8 hours. Preheat oven to 450�. Remove lamb from bag, reserving marinade. Place lamb on a broiler pan; insert meat thermometer into thickest portion of lamb. Pour marinade over lamb; arrange potatoes around lamb. Lightly coat potatoes with cooking spray, and sprinkle with salt. Bake at 450� for 15 minutes. Reduce oven temperature to 325� (do not remove lamb from oven). Bake an additional 1 hour and 15 minutes or until thermometer registers 145� (medium-rare) to 160� (medium). Let stand 10 minutes. Serving Size: 3 ounces lamb and 4 potato quarters Description: "Whether it's roasted, grilled, ground into a topping, or stuffed into eggplant or grape leaves, lamb is the most popular meat in Turkey. Here, the lamb is slowly marinated in a spicy yogurt mixture before being roasted." Source: "Cooking Light, January/February 1998, p.147" Copyright: "� Cooking Light" T(Marinate Time): "8:00" - - - - - - - - - - - - - - - - - - Per serving: 271 Calories (kcal); 13g Total Fat; (43% calories from fat); 21g Protein; 17g Carbohydrate; 68mg Cholesterol; 233mg Sodium Food Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 26638 620 0 0 0 0 0 2160 26355 26015 0 * Exported from MasterCook * Roasted Bell Pepper-and-Olive Pizza Recipe By Serving Size Categories : : 12 Preparation Time :0:00 : Appetizers Main Dish

June '98 Vegetarian Main Dishes

Amount -------2 2 1/2 1/4 2 2 3/4 1/8 2 2 6

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

tablespoons

Ingredient -- Preparation Method -------------------------------red bell peppers yellow bell peppers sliced green olives chopped fresh parsley drained capers red wine vinegar olive oil black pepper Italian cheese-flavored pizza crusts (such as Boboli) OR focaccias (1 1/2 ounces) freshly grated Parmesan cheese

Cut bell peppers in half lengthwise, and discard seeds and membranes. Place bell pepper halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 15 for minutes or until blackened. Place in a zip-top plastic bag, and seal. Let stand 15 minutes. Peel and cut into strips. Combine bell peppers, green olives, and next 5 ingredients (olives through black pepper) in a bowl. Preheat oven to 350�. Divide the bell pepper mixture evenly among pizza crusts; sprinkle with cheese. Bake at 350� for 7 minutes or until cheese melts. Cut each into 6 wedges. Serving Size: 2 wedges Source: "Cooking Light, June 1998, p.100" Copyright: "� Cooking Light" T(Baking Time): "0:07" - - - - - - - - - - - - - - - - - - Per serving: 231 Calories (kcal); 6g Total Fat; (21% calories from fat); 9g Protein; 36g Carbohydrate; 2mg Cholesterol; 500mg Sodium Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates

NOTES : Make this appetizer ahead of time, and put it in the oven just before your guests arrive so it can be served hot. Nutr. Assoc. : 4695 5630 3584 0 2478 0 0 0 956 0 2130706543 20086 * Exported from MasterCook * Roasted Chicken with Mexican Mole Sauce Recipe By Serving Size Categories : : 8 Preparation Time :0:00 : International Main Dish

June '98 Poultry

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

Measure Ingredient -- Preparation Method ------------ -------------------------------(10 1/2-ounce) can low-salt chicken broth -- divided (6-inch) corn tortillas -- torn teaspoons vegetable oil -- divided cup chopped onion teaspoon dried oregano large garlic clove -- minced tablespoons chili powder tablespoon all-purpose flour (14.5-ounce) can no-salt-added stewed tomatoes -- undrained tablespoon unsweetened cocoa tablespoons peanut butter tablespoon cider vinegar teaspoon sugar teaspoon ground cinnamon teaspoon salt teaspoon ground cloves skinned chicken quarters (about 3 pounds) Cooking spray teaspoons sesame seeds -- toasted

Preheat oven to 350�. Bring 1 cup chicken broth to a boil in a saucepan. Add tortillas; remove from heat. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the onion, and saut� 3 minutes. Add oregano and garlic, and cook 30 seconds. Stir in chili powder and flour, and cook 30 seconds. Stir in tortilla mixture; bring to a boil. Remove from heat; cool slightly. Combine the onion mixture, tomatoes, and next 7 ingredients (tomatoes through cloves) in a blender or food processor; process until smooth. Heat 1 teaspoon oil in skillet over medium-high heat until hot. Add the pur�ed tomato mixture, and cook 2 minutes (do not stir). Stir in remaining broth; reduce heat, and simmer 5 minutes, stirring frequently. Place chicken quarters, meaty sides up, in a 13 � 9-inch baking dish coated with cooking spray. Pour the mole sauce over chicken. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 350� for 40 minutes or until the thermometer registers 180�. Sprinkle chicken with sesame seeds.

Serving Size: 1 chicken quarter and about 1/3 cup sauce Cuisine: "Mexican" Source: "Cooking Light, June 1998, p.79" Copyright: "� Cooking Light" T(Baking Time): "0:40" - - - - - - - - - - - - - - - - - - Per serving: 407 Calories (kcal); 25g Total Fat; (54% calories from fat); 35g Protein; 12g Carbohydrate; 139mg Cholesterol; 333mg Sodium Food Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 2883 0 0 0 0 0 0 26427 0 0 0 0 0 0 3615 902579 0 0 * Exported from MasterCook * Roasted Cornish Hens and Jerusalem Artichokes in Tomato-Olive Sauce Recipe By Serving Size Categories Amount -------2 1/2 1/4 1 10 1 4 1/4 1 : : 4 Preparation Time :0:00 : March '98

Poultry

Measure -----------(1 1/2-pound) teaspoon teaspoon pound large teaspoon medium cup tablespoon

Ingredient -- Preparation Method -------------------------------Cornish hens salt -- divided pepper -- divided Jerusalem artichokes -- peeled and cut into 1-inch pieces shallots -- peeled and halved olive oil tomatoes -- cut into 1-inch pieces (about 1 3/4 pounds) sliced green olives -- drained red wine vinegar

Remove and discard giblets and necks from hens. Rinse hens under cold water; pat dry. Split hens in half lengthwise. Sprinkle hen halves with 1/4 teaspoon salt and 1/8 teaspoon pepper. Preheat oven to 475�. Combine artichokes and shallots in a large bowl. Toss with oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Place shallot mixture on the rack of a broiler pan. Bake at 475� for 10 minutes, stirring once. Arrange hen halves, skin sides up, over shallot mixture. Bake at 475� for 25 minutes or until hen juices run clear. Discard skin. Place hen halves on a serving platter; cover with foil, and keep warm. Add tomatoes and olives to shallot mixture. Bake at 475� for 10 minutes or until tomatoes soften, stirring occasionally. Add tomato mixture to serving platter; drizzle with vinegar.

Serving Size: 1 hen half and 1 1/2 cups tomato-olive sauce Description: "Jerusalem artichokes are knobby, brown-skinned tubers with a crunchy texture and a slightly nutty flavor. If you prefer, potatoes can be substituted." Source: "Cooking Light, March 1998, p.160" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 320 Calories (kcal); 7g Total Fat; (20% calories from fat); 33g Protein; 31g Carbohydrate; 133mg Cholesterol; 458mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 5 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 905905 0 0 768 0 0 0 3584 0 * Exported from MasterCook * Roasted Eggplant-and-Red Pepper Soup Recipe By Serving Size Categories Amount -------2 1 3 1 1/2 1/4 1/2 1/8 : : 4 Preparation Time :0:00 : July/Aug '98

Soups And Stews

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

Ingredient -- Preparation Method -------------------------------red bell peppers eggplant -- cut in half lengthwise fat-free, less-sodium chicken broth -- divided chopped onion thinly sliced fresh basil salt black pepper Cilantro sprigs (optional)

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 eggplant halves, skin sides up, on baking sheet. Broil peppers and eggplant 15 minutes or until blackened. Place peppers in a zip-top plastic bag; seal. Let stand 10 minutes. Peel peppers. Scoop out eggplant pulp. Discard shells. Combine 1 cup broth and onion in a medium saucepan; bring to a boil. Reduce heat; simmer 5 minutes. Add 2 cups broth, bell peppers, and eggplant pulp, and simmer 10 minutes. Place bell pepper mixture in a blender; process until smooth. Return pur�ed mixture to pan. Stir in basil, salt, and black pepper. Garnish with cilantro sprigs, if desired. Serving Size: 1 1/4 cups Source:

"Cooking Light, July/August 98, p.166" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 88 Calories (kcal); trace Total Fat; (3% calories from fat); 11g Protein; 19g Carbohydrate; 0mg Cholesterol; 648mg Sodium Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 3 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4695 0 20116 0 3332 0 0 0 * Exported from MasterCook * Roasted Lamb with Acorn Squash and Broccoli Recipe By Serving Size Categories Amount -------1 3 1 1 1 2 2 wedges 12 1 : : 6 : Lamb Preparation Time :0:00 March '98 Ingredient -- Preparation Method -------------------------------rolled boned leg of lamb garlic cloves -- halved rosemary sprig -- broken into 6 pieces salt -- divided coarsely ground pepper olive oil -- divided acorn squash (about 1 1/4 pounds) -- cut into 1-inch (4-inch) broccoli spears garlic clove -- minced

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

Preheat oven to 500�. Unroll roast; trim fat from roast. Reroll roast; secure at 1-inch intervals with heavy string. Make 6 (1/2-inch-deep) slits in roast; place garlic halves and rosemary into each slit. Sprinkle with 1/2 teaspoon salt and pepper. Place roast on a broiler pan; insert meat thermometer into thickest portion of roast. Bake at 500� for 10 minutes. Reduce oven temperature to 425� (do not remove roast from oven). Combine 1/4 teaspoon salt, 1 teaspoon olive oil, and squash, and arrange squash around roast. Bake at 425� for 22 minutes. Combine 1 teaspoon olive oil, 1/4 teaspoon salt, broccoli spears, and the minced garlic. Carefully turn roast, and arrange the broccoli mixture around the roast. Bake at 425� for an additional 25 minutes or until thermometer registers 145� (medium-rare). Let roast stand for 5 minutes. Serving Size: 3 ounces lamb, 1/3 cup acorn squash, and 2 broccoli spears Source: "Cooking Light, March 1998, p.160" Copyright:

"� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 1325 Calories (kcal); 22g Total Fat; (14% calories from fat); 59g Protein; 235g Carbohydrate; 0mg Cholesterol; 454mg Sodium Food Exchanges: 14 1/2 Grain(Starch); 0 Lean Meat; 3 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates Suggested Wine: Red Rhone Blend NOTES : Use the leftover lamb from this meal in a stir-fry, stew, or sandwich. Nutr. Assoc. : 4776 620 4784 0 0 0 2017 20014 620 * Exported from MasterCook * Roasted Pepper-and-Chickpea Salad Recipe By Serving Size Categories Amount -------1/2 1/3 2 1 1/2 1/4 1/4 3 strips 1 1 : : 4 Preparation Time :0:00 : May '98 Side Dishes

Salads

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

Ingredient -- Preparation Method -------------------------------vertically sliced red onion minced fresh cilantro fresh lemon juice olive oil Hungarian sweet paprika salt black pepper red bell peppers -- roasted, peeled, and cut into thin

garlic clove -- crushed (15 1/2-ounce) can chickpeas (garbanzo beans) -- drained

Combine all ingredients in a medium bowl, and toss salad well. Serving Size: 1 cup Source: "Cooking Light, May 1998, p.81" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 195 Calories (kcal); 5g Total Fat; (21% calories from fat); 7g Protein; 33g Carbohydrate; 0mg Cholesterol; 465mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20230 0 0 0 1032 0 0 4695 0 2603

* Exported from MasterCook * Roasted Pork Tenderloin with Apples and Sweet Potatoes Recipe By Serving Size Categories Amount -------1 1/2 1/2 1/4 4 1/2 4 2 4 : : 6 Preparation Time :0:00 : March '98

Pork

Measure -----------teaspoon teaspoon teaspoon teaspoon cups teaspoons (3/4-pound) large

Ingredient -- Preparation Method -------------------------------salt ground cinnamon ground cardamom pepper (1-inch) cubed peeled sweet potato (about 1 1/2-pounds) olive oil -- divided pork tenderloins Cooking spray Granny Smith apples -- each peeled and cut into 6 wedges

Preheat oven to 500�. Combine first 4 ingredients in a small bowl. Combine sweet potato, 1 teaspoon spice mixture, and 3 teaspoons oil; toss well. Trim fat from pork; rub remaining spice mixture over pork. Drizzle 1 teaspoon oil over pork. Arrange sweet potato in a single layer in a 15 � 10-inch jelly-roll pan coated with cooking spray; bake at 500� for 10 minutes. Add apples and pork; bake an additional 20 minutes or until meat thermometer registers 160� (slightly pink), turning sweet potato, apples, and pork after 10 minutes. Serving Size: 3 ounces pork, 3/4 cup sweet potato, and 4 apple wedges Description: "Sweet potatoes are roasted alone for the first 10 minutes; then the apples and pork are added. After just 20 more minutes, you have a complete meal." Source: "Cooking Light, March 1998, p.162" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 310 Calories (kcal); 7g Total Fat; (21% calories from fat); 26g Protein; 35g Carbohydrate; 74mg Cholesterol; 427mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 5212 0 1169 0 3545 0 * Exported from MasterCook *

Roasted Red Pepper-Lentil Bisque Recipe By Serving Size Categories Amount -------3 1 2/3 1/2 1 1 4 1 8 1 1 1/2 1 : : 8 Preparation Time :0:00 : June '98 Vegetarian Main Dishes

Soups And Stews

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

Ingredient -- Preparation Method -------------------------------water diced carrot dried lentils sun-dried tomatoes (about 13) -- packed without oil bay leaf (14 1/2-ounce) can plum tomatoes -- undrained cups pieces red bell pepper -- (1-inch) tablespoon olive oil garlic cloves -- peeled cup dry red wine teaspoon ground cumin teaspoon salt tablespoon lemon juice

Combine first 5 ingredients in a large saucepan; bring to a boil. Partially cover, reduce heat, and simmer 30 minutes, stirring occasionally. Discard bay leaf. Place mixture in a blender, and process until smooth. Add plum tomatoes; process until smooth. Return lentil mixture to pan; cover and set aside. Preheat oven to 400�. While lentil mixture simmers, combine bell pepper, oil, and garlic on a foil-lined jelly-roll pan. Bake at 400� for 30 minutes, stirring after 15 minutes. Place bell pepper mixture, wine, cumin, and salt in blender; process until smooth. Stir into lentil mixture; cook 5 minutes over medium heat or until thoroughly heated. Stir in lemon juice. Serving Size: 1 cup Source: "Cooking Light, June 1998, p.146" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 141 Calories (kcal); 2g Total Fat; (15% calories from fat); 6g Protein; 21g Carbohydrate; 0mg Cholesterol; 234mg Sodium Food Exchanges: 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 1447 0 4527 4695 0 620 0 0 0 0 * Exported from MasterCook * Roasted Vegetable-Cheese Pie

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

: : 6 Preparation Time :0:00 : Jan/Feb '98

Vegetarian Main Dishes

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

Ingredient -- Preparation Method -------------------------------cooked jasmine, basmati or long-grain rice egg whites -- lightly beaten grated Parmesan cheese Cooking spray sliced zucchini sliced yellow squash thinly sliced onion thinly sliced fennel bulb (about 1 small bulb) dried basil dried oregano olive oil salt garlic cloves -- crushed chopped pitted kalamata olives tomato -- sliced (2 ounces) Fontina cheese -- divided

Preheat oven to 400�. Combine first three ingredients. Press evenly into a 9-inch pie plate coated with cooking spray. Bake at 400� for 10 minutes. Remove from oven. Increase oven temperature to 450�. Combine zucchini and next 8 ingredients (zucchini through garlic) in a medium bowl; stir to coat. Place vegetable mixture on a baking sheet coated with cooking spray. Bake at 450� for 15 minutes or until vegetables are tender. Remove vegetable mixture from oven. Add olives and tomato; toss gently. Reduce oven temperature to 375�. Sprinkle 1/4 cup Fontina cheese over rice crust. Top with vegetable mixture. Sprinkle with 1/4 cup Fontina cheese. Bake at 375� for 30 minutes. Source: "Cooking Light, January/February 1998, p.130" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 190 Calories (kcal); 8g Total Fat; (37% calories from fat); 8g Protein; 23g Carbohydrate; 13mg Cholesterol; 411mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Although any kind of rice will do, we suggest the aromatic jasmine or basmati varieties. Nutr. Assoc. : 20036 3231 0 0 0 5654 0 3267 0 0 0 0 620 26531 0 588

* Exported from MasterCook * Roasted-Beet Salad Recipe By Serving Size Categories Amount -------8 5 1/4 1/4 8 2 1 : : 4 Preparation Time :0:00 : July/Aug '98

Salads

Measure -----------tablespoons teaspoon teaspoon cups teaspoons slice

Ingredient -- Preparation Method -------------------------------beets (about 2 pounds) rice vinegar -- divided salt -- divided freshly ground black pepper -- divided gourmet salad greens (about 8 ounces) olive oil (1/8-inch-thick) red onion -- separated into rings

Preheat oven to 375�. Trim off beet stems and roots. Wrap each beet in foil; bake at 375� for 45 minutes or until tender. Cool beets to room temperature; peel and cut into 1/4-inch-thick slices. Combine beets, 4 tablespoons vinegar, 1/8 teaspoon salt, and 1/8 teaspoon pepper in a bowl; toss well. Combine 1 tablespoon vinegar, 1/8 teaspoon salt, 1/8 teaspoon pepper, salad greens, and oil in a large bowl; toss well. Place 2 cups salad greens mixture on each of 4 plates; top with beets and onion rings. Source: "Cooking Light, July/August 98, p.162" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 124 Calories (kcal); 3g Total Fat; (17% calories from fat); 6g Protein; 23g Carbohydrate; 0mg Cholesterol; 290mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 4 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2231 0 0 0 3600 0 26411 0 * Exported from MasterCook * Roasted-Corn Salad Recipe By Serving Size Categories Amount : : 4 Preparation Time :0:00 : July/Aug '98

Salads

Measure

Ingredient -- Preparation Method

-------3 1 2 1 1

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

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

-------------------------------fresh corn kernels (about 6 ears) vegetable oil -- divided Cooking spray white balsamic vinegar Dijon mustard salt black pepper chopped seeded tomato chopped red bell pepper chopped green onions

Preheat oven to 425�. Combine corn and 1 teaspoon oil in a jelly-roll pan coated with cooking spray. Bake at 425� for 20 minutes or until browned, stirring occasionally. Combine 2 teaspoons oil, vinegar, mustard, salt, and black pepper in a medium bowl; add corn mixture, stirring well. Stir in tomato, bell pepper, and onions. Serve warm or at room temperature. Serving Size: 3/4 cup Source: "Cooking Light, July/August 98, p.93" Copyright: "� Cooking Light" Yield: "6 cups" - - - - - - - - - - - - - - - - - - Per serving: 161 Calories (kcal); 5g Total Fat; (23% calories from fat); 5g Protein; 31g Carbohydrate; 0mg Cholesterol; 190mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3357 0 0 2140 0 0 0 20183 0 0 * Exported from MasterCook * Roasted-Eggplant Dip Recipe By Serving Size Categories Amount -------1 3 3 2 1 1/3 : : 32 Preparation Time :0:00 : Appetizers

Jan/Feb '98

Measure -----------(1-pound) large tablespoons tablespoons tablespoon cup

Ingredient -- Preparation Method -------------------------------eggplant shallots -- peeled plain low-fat yogurt lemon juice olive oil chopped fresh chives

1 4

1/2 1/4

teaspoon teaspoon

salt pepper lemon -- cut into wedges (6-inch) pitas -- each cut into 8 wedges Paprika (optional)

Preheat oven to 400�. Pierce eggplant several times with a fork; place eggplant and shallots on a foillined baking sheet. Bake at 400� for 20 minutes or until tender; cool slightly, and peel. Place eggplant, shallots, yogurt, juice, and oil in a food processor; process until almost smooth. Add chives, salt, and pepper; process just until blended. Spoon dip into a bowl; garnish with lemon wedges, and serve with pita wedges. Sprinkle with paprika, if desired. Serving Size: 1 tablespoon dip and 1 pita wedge Description: "This dip is similar in flavor to baba ganoush, a Middle Eastern, roasted- eggplant dish. In Turkey, it's often served with a salad of chopped cucumbers, tomatoes, and fresh parsley." Source: "Cooking Light, January/February 1998, p.146" Copyright: "� Cooking Light" Yield: "2 Cups" - - - - - - - - - - - - - - - - - - Per serving: 30 Calories (kcal); 1g Total Fat; (16% calories from fat); 1g Protein; 5g Carbohydrate; trace Cholesterol; 75mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 4902 0 0 0 0 0 0 0 1140 0 * Exported from MasterCook * Roasted-Tomato Sauce Recipe By Serving Size Categories Amount -------2 1 1 1 1/4 : : 32 Preparation Time :0:00 : April '98

Sauces/Condiments/Marinades

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

tablespoon teaspoon

Ingredient -- Preparation Method -------------------------------plum tomatoes -- cut in half lengthwise onion -- cut into 1/2-inch-thick slices jalape�o pepper -- halved and seeded Cooking spray fresh lime juice salt

1 Preheat oven to 500�.

drained canned chipotle chile -- seeded

Arrange the plum tomatoes, onion slices, and jalape�o pepper on a jelly-roll pan coated with cooking spray, and bake vegetables at 500� for 30 minutes. Remove jalape�o pepper from pan. Bake tomatoes and onion slices an additional 15 minutes or until the vegetables are soft. Combine the tomatoes, onion slices, jalape�o pepper, lime juice, salt, and chipotle chile in a food processor, and process until tomato mixture is smooth. Serving Size: 1 tablespoon Source: "Cooking Light, April 1998, p.169" Copyright: "� Cooking Light" Yield: "2 Cups" - - - - - - - - - - - - - - - - - - Per serving: 8 Calories (kcal); trace Total Fat; (9% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 19mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Roasting the tomatoes, pepper, and onions gives them a rich, caramelized flavor that stands up to the smoky taste of the chipotle. Nutr. Assoc. : 4527 0 20103 0 0 0 2625 * Exported from MasterCook * Rosemary-Roasted Potatoes with Goat Cheese Recipe By Serving Size Categories Amount -------10 2 2 3 1 6 : : 8 Preparation Time :0:00 : May '98 Vegetables

Side Dishes

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

1/2 1/4 3/4

Ingredient -- Preparation Method -------------------------------cubed yellow Finnish potato or baking potato (about 4 pounds) chopped fresh rosemary OR dried rosemary balsamic vinegar olive oil salt pepper garlic cloves -- chopped Cooking spray (3 ounces) crumbled goat cheese

Preheat oven to 400�.

Combine first 7 ingredients in a large zip-top plastic bag, turning well to coat. Arrange potato on a large jelly-roll pan coated with cooking spray. Bake at 400� for 45 minutes or until browned. Place in a large bowl; sprinkle with cheese, tossing well. Serving Size: 1 cup Source: "Cooking Light, May 1998, p.131" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 217 Calories (kcal); 6g Total Fat; (23% calories from fat); 7g Protein; 35g Carbohydrate; 11mg Cholesterol; 182mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4219 26055 0 2130706543 0 0 0 0 620 0 26128 * Exported from MasterCook * Russian Skillet Stroganoff Recipe By Serving Size Categories Amount -------1 1 1 2 1 1/2 1/2 1/4 1/4 2 2 : : 4 : Beef Preparation Time :0:10 July/Aug '98

Measure Ingredient -- Preparation Method ------------ -------------------------------(3/4-pound) flank steak tablespoon cornstarch teaspoon olive oil cups thinly sliced onion (8-ounce) package presliced mushrooms cup low-salt beef broth teaspoon salt teaspoon black pepper cup fat-free sour cream tablespoons finely chopped fresh parsley cups hot cooked long-grain rice

Trim fat from steak, and cut steak diagonally across the grain into thin slices. Combine steak and cornstarch in a small bowl, and toss well. Heat oil in a large nonstick skillet over medium-high heat. Add steak, and saut� 5 minutes. Add onion, and saut� 1 minute. Add mushrooms; cover and cook 2 minutes. Add broth, salt, and pepper. Reduce heat, and simmer, uncovered, 5 minutes. Remove from heat; stir in sour cream and parsley. Serve with rice. Serving Size: 1 cup steak mixture and 1/2 cup rice Source: "Cooking Light, July/August 98, p.148" Copyright:

"� Cooking Light" T(Cooking Tiime): "0:14" - - - - - - - - - - - - - - - - - - Per serving: 323 Calories (kcal); 11g Total Fat; (29% calories from fat); 23g Protein; 34g Carbohydrate; 45mg Cholesterol; 347mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 932 4006 0 0 25031 0 632 * Exported from MasterCook * Rustic Vegetable Quiche Recipe By Serving Size Categories Amount -------1 3 1/2 1 1/2 3 2 1 : : 8 Preparation Time :0:00 : Main Dish

May '98

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

1/2 1/2

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

Ingredient -- Preparation Method -------------------------------all-purpose flour -- divided ice water sugar salt -- divided vegetable shortening Cooking spray bacon slices chopped red potato chopped onion (2 ounces) shredded reduced-fat reduced-sodium Jarlsberg cheese thinly sliced green onions 1% low-fat milk ground red pepper eggs paprika

Lightly spoon flour into dry measuring cups; level with a knife. Combine 1/4 cup flour and ice water, stirring with a whisk until well-blended. Combine 3/4 cup flour, sugar, and 1/4 teaspoon 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. Gently press mixture into a 4-inch circle on heavyduty plastic wrap; cover with additional plastic wrap. Roll dough, still covered, into an 11-inch circle; chill 10 minutes. Preheat oven to 400�. Remove 1 sheet of plastic wrap; fit dough into a 9-inch pie plate coated with cooking spray. Remove top sheet of plastic wrap. Fold edges under; flute. Pierce bottom and sides of dough with a fork; bake at 400� for 8 minutes. Cool on a wire rack. Reduce oven temperature to 375�.

Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from skillet; crumble. Add potato and chopped onion to bacon drippings in skillet; saut� 10 minutes or until tender. Remove from heat. Arrange potato mixture, bacon, cheese, and green onions in prepared crust. Combine milk, 1/4 teaspoon salt, pepper, and eggs, and stir well with a whisk. Pour milk mixture into crust; sprinkle with paprika. Bake at 375� for 45 minutes or until a knife inserted 1 inch from center comes out clean; let stand 10 minutes. Source: "Cooking Light, May 1998, p.103" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 200 Calories (kcal); 10g Total Fat; (45% calories from fat); 8g Protein; 19g Carbohydrate; 80mg Cholesterol; 238mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 2121 4716 0 25040 0 0 0 0 0 * Exported from MasterCook * Salmon with Grilled Vegetables Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : Fish And Shellfish Main Dish

Jan/Feb '98

Amount Measure -------- -----------1 pound 1/4 cup 3 tablespoons 3 tablespoons 3 tablespoons 1 teaspoon 1/2 teaspoon 1/2 teaspoon 1/8 teaspoon 4 small (about 1 pound) 4 (6-ounce)

Ingredient -- Preparation Method -------------------------------red onions (2 large; about 1 pound) honey mustard low-sodium soy sauce lemon juice brown sugar vegetable oil ground red pepper black pepper salt zucchini -- each cut lengthwise into 1/4-inch-thick slices salmon steaks (1 inch thick) Cooking spray

Peel onions, leaving root intact; cut each onion into 8 wedges. Combine mustard and next 7 ingredients (mustard through salt) in a small bowl; reserve 1/4 cup mustard mixture. Place onion, zucchini, and salmon in a large shallow dish. Drizzle with remaining mustard mixture; cover and marinate in refrigerator 1 hour. Place a grill pan coated with cooking spray over medium heat until hot. Place

zucchini on pan; grill 2 minutes on each side or until tender. Remove zucchini; keep warm. Place onions on pan; grill 3 minutes on each side or until tender. Remove onions; keep warm. Place salmon on pan; grill 5 minutes on each side or until fish flakes easily when tested with a fork. Drizzle salmon and vegetables with reserved mustard mixture. Serving Size: 1 salmon steak, 4 onion wedges, and one-fourth zucchini slices Source: "Cooking Light, January/February 1998, p.100" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 373 Calories (kcal); 14g Total Fat; (32% calories from fat); 39g Protein; 25g Carbohydrate; 94mg Cholesterol; 808mg Sodium Food Exchanges: 0 Grain(Starch); 5 Lean Meat; 3 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 4712 0 0 0 0 0 0 0 0 0 56 0 * Exported from MasterCook * Salsa Ranchera Recipe By Serving Size Categories Amount -------2 1/3 2 2 2 1 1/8 1/8 2 1 : : 8 Preparation Time :0:00 : Dips July/Aug '98

International

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

Ingredient -- Preparation Method -------------------------------chopped seeded peeled tomato chopped green onions minced fresh cilantro canned chopped green chiles fresh lime juice minced seeded jalape�o pepper salt black pepper garlic cloves -- minced ground cumin

Combine all ingredients in a bowl Serving Size: 1/4 cup Description: "This is the most traditional salsa, no doubt because it goes so well with almost anything." Cuisine: "Mexican" Source: "Cooking Light, July/August 98, p.153" Copyright:

"� Cooking Light" Yield: "2 cups" - - - - - - - - - - - - - - - - - - Per serving: 14 Calories (kcal); trace Total Fat; (9% calories from fat); 1g Protein; 3g Carbohydrate; 0mg Cholesterol; 39mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Serving Ideas : Serve with low-fat tortilla chips, grilled meat, or poultry. Nutr. Assoc. : 20183 0 0 20197 0 20102 0 0 620 0 * Exported from MasterCook * Samosa Quesadillas Recipe By Serving Size Categories Amount -------2 1 1/2 1/2 1 1 2 1 1/4 1 8 1 : : 4 Preparation Time :0:00 : Appetizers July/Aug '98

International

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

Ingredient -- Preparation Method -------------------------------olive oil very thinly sliced cabbage chopped onion chopped carrot curry powder minced peeled fresh ginger garlic cloves -- minced mashed peeled potato -- cooked without salt or fat frozen green peas -- thawed low-sodium soy sauce 6-inch fat-free flour tortillas (4 ounces) shredded Muenster cheese

Preheat oven to 350�. Heat oil in a large nonstick skillet over medium-high heat. Add the cabbage and next 5 ingredients (cabbage through garlic); saut� 3 minutes or until the cabbage is crisp-tender. Remove from heat; stir in potato, peas, and soy sauce. Place 4 tortillas on a large baking sheet. Spread about 1/2 cup potato mixture over each tortilla; top each with 1/4 cup cheese and a tortilla. Bake at 350� for 15 minutes or until thoroughly heated. Cut each quesadilla into 4 wedges. Serving Size: 1 quesadilla Cuisine: "Mexican" Source: "Cooking Light, July/August 98, p.142" Copyright:

"� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 306 Calories (kcal); 12g Total Fat; (35% calories from fat); 13g Protein; 37g Carbohydrate; 28mg Cholesterol; 783mg Sodium Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 2415 0 20022 0 26086 620 4113 0 0 25064 4184 * Exported from MasterCook * Sausage-Mushroom Stuffed-Pepper Wedges Recipe By Serving Size Categories Amount -------2/3 2/3 2/3 : : 6 Preparation Time :0:00 : Jan/Feb '98 Poultry

Main Dish

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

2 2 2 1 2 1 1 12 2 1

1/4 1/8

1/4 1/4 1/8

Ingredient -- Preparation Method -------------------------------uncooked bulgur OR cup cracked wheat cup boiling water medium red bell peppers -- cut lengthwise into 4 wedges medium green bell peppers -- cut lengthwise into 4 wedges medium yellow bell peppers -- cut lengthwise into 4 wedges cup water teaspoons sugar teaspoon salt teaspoon ground red pepper (6-ounce) can tomato paste with garlic Cooking spray cup chopped onion ounces light smoked turkey sausage -- diced (8-ounce) packages cremini or button mushrooms -- chopped teaspoon dried thyme teaspoon garlic powder teaspoon paprika teaspoon white pepper

Preheat oven to 350�. Combine bulgur and 2/3 cup boiling water in a large bowl; cover bulgur, and let stand for 30 minutes. Cook pepper wedges in boiling water 2 minutes; drain well. Combine 1 cup water, sugar, salt, ground red pepper, and tomato paste in a small bowl. Place a large saucepan coated with cooking spray over medium-high heat until hot. Add onion, sausage, and mushrooms; saut� 8 minutes or until vegetables are tender and sausage is browned. Add thyme, garlic powder, paprika, and white pepper; cook 5 minutes, stirring constantly. Remove from heat; stir in bulgur and tomato-paste mixture.

Arrange pepper wedges, skin sides down, in bottom of a 13 � 9-inch baking dish coated with cooking spray. Spoon sausage mixture into pepper wedges. Cover and bake at 350� for 30 minutes; uncover, and bake an additional 10 minutes. Serving Size: 4 stuffed pepper wedges Description: "We've updated Mom's stuffed peppers with bulgur, turkey sausage, and mushrooms. Although bell peppers of any color can be used, this dish looks best with a mix of red, yellow, and green." Source: "Cooking Light, January/February 1998, p.95" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 234 Calories (kcal); 6g Total Fat; (22% calories from fat); 16g Protein; 33g Carbohydrate; 48mg Cholesterol; 663mg Sodium Food Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 218 0 2130706543 0 4695 3572 5630 0 0 0 0 1504 0 0 26513 231 0 0 0 0 * Exported from MasterCook * Saut�ed Shrimp with Calabaza and Spicy Ginger Relish Recipe By Serving Size Categories Amount -------1/3 2 1 1 1 1/8 1/8 2 1/2 1/4 1 2 1/2 1/4 6 : : 4 Preparation Time :0:00 : Appetizers July/Aug '98

Fish And Shellfish

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

Ingredient -- Preparation Method -------------------------------SPICY GINGER RELISH finely chopped red bell pepper mango nectar minced crystallized ginger finely chopped green onions lemon juice minced seeded habanero pepper OR crushed red pepper REMAINING INGREDIENTS olive oil -- divided minced fresh mint minced fresh thyme orange concentrate -- thawed coriander seeds -- crushed salt black pepper garlic -- minced

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

pounds cup tablespoons teaspoon teaspoon

large shrimp -- peeled and deveined calbaza or butternut squash (1 1/4-pounds) -- cut in half fat-free, less-sodium chicken broth brown sugar salt ground allspice

Prepare spicy ginger relish: Combine first 6 ingredients in a small bowl; let stand at room temperature 1 hour. Combine 1 teaspoon oil, mint, and next 6 ingredients (mint through garlic) in a food processor, and process until smooth. Combine the mint mixture and shrimp in a large zip-top plastic bag; seal bag and marinate in refrigerator 40 minutes, turning bag occasionally. Preheat oven to 400�. Place squash, cut sides down, on a baking sheet. Bake at 400� for 40 minutes or until very tender. Peel squash; discard seeds and membrane. Mash pulp. Combine mashed squash, broth, sugar, 1/4 teaspoon salt, and allspice in a food processor; process until smooth. Keep warm. Remove shrimp mixture from bag. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp mixture; saut� 3 minutes on each side until done. Serve over squash pur�e; top with spicy ginger relish. Serving Size: 4 ounces shrimp, 1/2 cup squash pur�e, and 1 tablespoon relish Source: "Cooking Light, July/August 98, p.172" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 231 Calories (kcal); 4g Total Fat; (14% calories from fat); 26g Protein; 23g Carbohydrate; 221mg Cholesterol; 740mg Sodium Food Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates Suggested Wine: Riesling Nutr. Assoc. : 0 20164 4089 3003 2665 0 26578 0 2130706543 4089 3003 0 3383 0 1007 0 0 0 0 26456 2017 58487 0 0 0 * Exported from MasterCook * Saut�ed Striped Bass with Summer Vegetables Recipe By Serving Size Categories Amount -------: : 4 Preparation Time :0:00 : Fish And Shellfish Main Dish

June '98

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

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

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

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

striped bass fillets -- skinned salt -- divided black pepper olive oil -- divided Cooking spray (2 � 1/4-inch) julienne-cut yellow squash (2 � 1/4-inch) julienne-cut zucchini (2 � 1/4-inch) julienne-cut carrot vertically sliced red onion julienne-cut fennel stalks chopped fresh basil white wine vinegar dried thyme garlic cloves -- minced Basil sprigs (optional)

Sprinkle fish with 1/4 teaspoon salt and black pepper. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add fish; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Remove from skillet; keep warm. Combine 1/4 teaspoon salt, 2 teaspoons oil, squash, and next 8 ingredients (squash through garlic), and toss well. Wipe skillet with paper towels; recoat with cooking spray. Add vegetable mixture, and saut� 4 minutes or until crisp-tender. Serve fish over vegetables; garnish with basil, if desired. Serving Size: 1 fillet and 3/4 cup vegetable mixture Source: "Cooking Light, June 1998, p.114" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 240 Calories (kcal); 8g Total Fat; (28% calories from fat); 32g Protein; 10g Carbohydrate; 136mg Cholesterol; 406mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : You can substitute any firm, white-fleshed fish for the bass fillets. Nutr. Assoc. : 5157 0 0 0 0 5654 26099 20024 20230 3267 0 0 0 620 0 * Exported from MasterCook * Seafood-Stuffed Poblanos with Warm Tomato Salsa Recipe By Serving Size Categories Amount -------1 1/4 : : 4 Preparation Time :0:00 : April '98

Fish And Shellfish

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

Ingredient -- Preparation Method -------------------------------lump crabmeat -- shell pieces removed (1 ounce) finely shredded reduced-fat

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

cup teaspoon teaspoon large cups cups cup teaspoon teaspoon

1/4 1/4

sharp cheddar cheese (1 ounce) finely shredded Monterey Jack cheese with jalape�o peppers salt pepper garlic cloves -- minced poblano chiles -- halved and seeded Cooking spray chopped peeled tomato (about 1 1/4 pounds) sliced onion water white vinegar salt jalape�o pepper -- seeded and sliced

Preheat oven to 350�. Combine first 6 ingredients in a bowl. Divide the crab mixture evenly among chile halves. Place stuffed chiles in an 11 � 7-inch baking dish coated with cooking spray. Combine tomato and remaining ingredients in a saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until onion is soft. Pour warm tomato salsa over chiles. Cover and bake at 350� for 45 minutes. Source: "Cooking Light, April 1998, p.128" Copyright: "� Cooking Light" T(Baking Time): "0:45" - - - - - - - - - - - - - - - - - - Per serving: 134 Calories (kcal); 4g Total Fat; (23% calories from fat); 12g Protein; 15g Carbohydrate; 34mg Cholesterol; 397mg Sodium Food Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : "I'm a stay-at-home mom so I have some extra time to spend in my favorite room, the kitchen. My two small girls like to help me cook, or at least watch the production. I developed this recipe because my whole family loves seafood and chiles." � Julie Seidel, Houston, Texas Nutr. Assoc. : 0 26148 26152 0 0 0 4532 0 20183 0 0 0 0 20103 * Exported from MasterCook * Sesame-and-Roasted Eggplant Souffl� Recipe By Serving Size Categories Amount : : 6 Preparation Time :0:00 : Main Dish Vegetarian Main Dishes

May '98

Measure

Ingredient -- Preparation Method

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

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

-------------------------------Cooking spray cubed peeled eggplant (about 12 ounces) dark sesame oil garlic cloves all-purpose flour 1% low-fat milk eggs -- lightly beaten chopped fresh parsley OR dried parsley flakes fresh lemon juice tahini (sesame-seed paste) salt pepper egg whites cream of tartar sesame seeds

Preheat oven to 400�. Cut a piece of foil long enough to fit around a 1 1/2-quart souffl� dish, allowing a 1- inch overlap; fold foil lengthwise into thirds. Lightly coat one side of foil and bottom of dish with cooking spray. Wrap foil around outside of dish, coated side against dish, allowing it to extend 4 inches above the rim to form a collar; secure with string or masking tape. Combine eggplant, oil, and garlic in a bowl; toss gently to coat. Place eggplant mixture on a jelly-roll pan coated with cooking spray, spreading evenly. Bake at 400� for 30 minutes. Place flour in a medium saucepan. Gradually add milk, stirring with a whisk until well-blended. Bring to a boil over medium heat; cook 2 minutes or until thick, stirring constantly. Place eggs in a large bowl. Gradually add hot milk mixture to eggs, stirring constantly with a whisk. Combine the milk mixture, eggplant mixture, parsley, lemon juice, tahini, salt, and pepper in a blender or food processor; process until smooth. Return mixture to bowl. Beat the egg whites and cream of tartar at high speed of a mixer until stiff peaks form. Gently stir one-fourth of the egg white mixture into the eggplant mixture. Gently fold in the remaining egg white mixture. Pour mixture into prepared souffl� dish, and sprinkle sesame seeds evenly over the souffl�. Bake at 400� for 10 minutes. Reduce oven temperature to 375� (do not remove the souffl� from the oven), and bake for an additional 40 minutes or until puffy and golden. Carefully remove foil collar, and serve immediately. Source: "Cooking Light, May 1998, p.102" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 104 Calories (kcal); 5g Total Fat; (42% calories from fat); 7g Protein; 8g Carbohydrate; 64mg Cholesterol; 258mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0

Other Carbohydrates Serving Ideas : Serve this Middle Eastern-inspired souffl� with pita bread and a sliced cucumber salad for a light supper. Nutr. Assoc. : 0 2663 20171 620 0 0 3218 20067 0 2130706543 0 5243 0 0 0 0 0 * Exported from MasterCook * Shepherd's Salad Recipe By Serving Size Categories Amount -------1 1/2 1 1 1/2 1/3 1/4 2 1 1/4 1/8 : : 8 Preparation Time :0:00 : Jan/Feb '98

Salads

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

Ingredient -- Preparation Method -------------------------------diced tomato diced green bell pepper diced peeled cucumber minced fresh parsley sliced green onions fresh lemon juice water olive oil salt pepper

Combine all ingredients in a medium bowl. Chill for 1 hour. Serving Size: 1/2 cup Description: "Found on dining tables throughout Turkey, this fresh vegetable combination is generally served along with other salads and dips as part of the meze. The meze is served prior to the main course." Source: "Cooking Light, January/February 1998, p.144" Copyright: "� Cooking Light" Yield: "4 cups" - - - - - - - - - - - - - - - - - - Per serving: 33 Calories (kcal); 2g Total Fat; (45% calories from fat); 1g Protein; 4g Carbohydrate; 0mg Cholesterol; 73mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 3010 0 0 0 0 0 0 0

* Exported from MasterCook * Shredded Chicken in Hot Sauce Recipe By Serving Size Categories Amount -------2 1 1 1 1/4 1 strips 2 1 1 3 3/4 3/4 2 1/2 1/4 4 : : 4 Preparation Time :0:00 : Main Dish Poultry

May '98

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

Ingredient -- Preparation Method -------------------------------low-sodium soy sauce cornstarch rice vinegar minced peeled fresh ginger crushed red pepper skinned, boned chicken breast -- cut into 1/4-inch-wide vegetable oil coarsely chopped green onions minced peeled fresh ginger garlic cloves -- minced (1 � 1/4-inch) julienne-cut red bell pepper (1 � 1/4-inch) julienne-cut yellow bell pepper fresh lemon juice white pepper (1/2 to 1 teaspoon) salt hot cooked rice

Combine the first 5 ingredients in a medium bowl; add chicken. Cover and marinate in refrigerator 30 minutes. Heat oil in a large nonstick skillet over medium-high heat; add onions, ginger, and garlic. Saut� 1 minute, stirring constantly. Add chicken mixture, and saut� 2 minutes. Stir in bell peppers, lemon juice, white pepper, and salt; cook 1 1/2 minutes or until chicken is done. Serve over rice. Serving Size: 1 cup chicken mixture and 1 cup rice Source: "Cooking Light, May 1998, p.97" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 469 Calories (kcal); 9g Total Fat; (17% calories from fat); 33g Protein; 62g Carbohydrate; 66mg Cholesterol; 517mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : "Chicken is considered a very nurturing food in China. It is often served to new mothers and recovering patients. When the Chinese eat chicken, it is rarely served on its own. Most often, it is cooked with various vegetables." Nutr. Assoc. : 0 0 0 26086 0 4943 0 2665 26086 620 4693 5630 0 1630 0 0

* Exported from MasterCook * Shrimp and Fennel Over Polenta Recipe By Serving Size Categories Amount -------1 2 3 1 1 1/4 2 1/2 1 1 1/2 : : 4 Preparation Time :0:15 : Fish And Shellfish March '98

Grains

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

Ingredient -- Preparation Method -------------------------------fennel bulb teaspoons olive oil garlic cloves -- minced tablespoon all-purpose flour cup low-salt chicken broth cup dry vermouth or white wine tablespoons sun-dried tomato sprinkles teaspoon hot sauce pound medium shrimp -- peeled and deveined (16-ounce) tube polenta -- cut crosswise into 12 slices Cooking spray teaspoon pepper

Remove and discard stalks from fennel bulb. Cut fennel bulb in half lengthwise; discard core. Chop fennel bulb to measure 1 1/2 cups. Heat oil in a large nonstick skillet over medium-high heat. Add chopped fennel bulb and garlic; saut� 5 minutes or until tender. Add flour, and cook 1 minute, stirring constantly with a whisk. Stir in broth, vermouth, tomato sprinkles, and hot sauce, and bring to a boil. Reduce heat, and simmer 5 minutes or until thick, stirring occasionally. Add shrimp, and cook 1 minute. Keep warm. Preheat broiler. Place polenta slices on a baking sheet coated with cooking spray. Sprinkle polenta with pepper. Broil 6 minutes or until lightly browned. Serve shrimp mixture over polenta. Serving Size: 3/4 cup shrimp mixture and 3 polenta slices Description: "To speed up this dish, buy shrimp that's already peeled and deveined. In this recipe, the polenta is browned quickly under the broiler to warm the slices and give them a crispy crust." Source: "Cooking Light, March 1998, p.142" Copyright: "� Cooking Light" T(Cooking Time): "0:19" - - - - - - - - - - - - - - - - - - Per serving: 259 Calories (kcal); 3g Total Fat; (9% calories from fat); 29g Protein; 27g Carbohydrate; 173mg Cholesterol; 611mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 3924 620 0 0 3184 1447 0 0 26538 0 0 * Exported from MasterCook * Shrimp Dip Recipe By Serving Size Categories Amount -------1/3 1 1/2 1/2 2 1/4 1/4 1/8 2 : : 42 Preparation Time :0:00 : April '98 Fish And Shellfish

Dips

Measure Ingredient -- Preparation Method ------------ -------------------------------cup fat-free sour cream (8-ounce) block fat-free cream cheese -- softened cup chopped celery cup diced onion tablespoons fresh lemon juice teaspoon salt teaspoon black pepper teaspoon ground red pepper (7-ounce) cans tiny shrimp -- drained

Combine the sour cream and cream cheese in a medium bowl, and beat at medium speed of a mixer until smooth. Stir in celery and remaining ingredients. Cover and chill. Serving Size: 1 tablespoon Source: "Cooking Light, April 1998, p.128" Copyright: "� Cooking Light" Yield: "2 2/3 Cups" - - - - - - - - - - - - - - - - - - Per serving: 19 Calories (kcal); trace Total Fat; (12% calories from fat); 3g Protein; 1g Carbohydrate; 17mg Cholesterol; 61mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : "This is one of those tried-and-true family recipes that's become a favorite at parties over the years. It seems like everyone always asks me to 'bring that shrimp dip.' A few years ago I lightened it, and no one has even noticed that it's low-fat. It's still a big hit." �Kristy Rea, Naples, Fla. Nutr. Assoc. : 0 25014 0 0 0 0 0 0 2468 * Exported from MasterCook * Shrimp Kebabs with Jalape�o-Lime Marinade Recipe By :

Serving Size Categories Amount -------4 1 2 1/2 1/2 4 1/2 6 4 4

: 12 Preparation Time :0:00 : Fish And Shellfish

June '98

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

Ingredient -- Preparation Method -------------------------------large shrimp -- peeled, deveined, and butterflied thawed orange juice concentrate -- undiluted grated lime rind fresh lime juice honey ground cumin salt garlic cloves -- minced jalape�os -- seeded and chopped red bell peppers -- cut into 1-inch cubes Lime wedges (optional) Cooking spray

Combine first 9 ingredients in a large zip-top plastic bag; seal and marinate in refrigerator 30 minutes. Remove shrimp from bag, reserving marinade. Thread the shrimp, bell pepper cubes, and lime wedges (if desired) onto 12 skewers. Prepare grill or broiler. Place skewers on grill rack or broiler pan coated with cooking spray; cook 4 minutes on each side or until shrimp are done, basting frequently with the marinade. Serving Size: 1 kebab Source: "Cooking Light, June 1998, p.96" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 261 Calories (kcal); 3g Total Fat; (10% calories from fat); 32g Protein; 27g Carbohydrate; 230mg Cholesterol; 316mg Sodium Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 1 Other Carbohydrates NOTES : You can substitute 3 pounds of skinned, boned chicken breast or pork tenderloin, cut into 1-inch cubes, for the shrimp, if preferred. Nutr. Assoc. : 0 1007 0 0 0 0 0 620 26360 4695 0 0 * Exported from MasterCook * Siam Stir-Fry Wrap Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : International Sandwiches

March '98 Vegetarian Main Dishes

Amount --------

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

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

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

1/4

dark sesame oil chopped red bell pepper minced peeled fresh ginger curry powder garlic cloves -- minced (16-ounce) bag cabbage-and-carrot coleslaw mix cup low-sodium soy sauce tablespoons minced fresh cilantro tablespoons minced fresh basil tablespoons fresh lime juice (12.3-ounce) package reduced-fat extra-firm tofu -- diced (3.75-ounce) package uncooked bean threads (cellophane noodles) curly leaf lettuce leaves (10-inch) fat-free flour tortillas Peanut Sauce cup tablespoons tablespoons tablespoons tablespoon PEANUT SAUCE fresh lime juice creamy peanut butter low-sodium soy sauce honey chili paste with garlic garlic cloves -- minced

tablespoon cup tablespoon teaspoons

3 3 3 1 4

1/4

Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper, ginger, curry powder, garlic, and coleslaw; saut� 4 minutes or until cabbage wilts. Stir in soy sauce, cilantro, basil, lime juice, and tofu; remove from heat. Cook bean threads in boiling water 1 minute; drain well. Place 1 lettuce leaf on each tortilla; divide bean threads evenly over lettuce. Place 1 1/4 cups tofu mixture over bean threads; spoon 2 tablespoons Peanut Sauce over tofu mixture. Roll up. Cut each wrap diagonally in half. Serving Size: 1 wrap ____________________ To Make Peanut Sauce: Combine all ingredients in a small bowl; stir well with a whisk. Yield: 1/2 cup Serving Size: 2 tablespoons Description: "The sodium content of this wrap is high due to the soy sauce." Cuisine: "Asian" Source: "Cooking Light, March 1998, p.120" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 403 Calories (kcal); 11g Total Fat; (23% calories from fat); 18g Protein; 63g Carbohydrate; 0mg Cholesterol; 1885mg Sodium Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 2 Fat; 1 Other Carbohydrates

Nutr. Assoc. : 0 0 26086 0 0 4920 0 0 0 0 5681 26042 810 25064 2130706543 0 0 5011 0 0 27232 0 * Exported from MasterCook * Sichuan Shrimp Recipe By Serving Size Categories Amount -------2 4 2 8 1/3 1/2 1/4 2 1 1 3 1 1/2 : : 6 Preparation Time :0:00 : April '98

Fish And Shellfish

Measure -----------teaspoons cups pounds

Ingredient -- Preparation Method -------------------------------dark sesame oil -- divided small broccoli florets large shrimp -- peeled and deveined garlic cloves -- minced cup sugar cup rice vinegar cup ketchup tablespoons cornstarch tablespoon red chili paste (8-ounce) can sliced water chestnuts -- drained cups hot cooked rice tablespoons thinly sliced green onion tops

Heat 1 teaspoon sesame oil in a large nonstick skillet over medium-high heat. Add broccoli, and saut� 4 minutes. Add 1 teaspoon sesame oil, shrimp, and minced garlic, and saut� 4 minutes or until the shrimp are done. Combine sugar and next 4 ingredients (sugar through chili paste). Add to skillet; cook 1 minute, stirring constantly. Stir in sliced water chestnuts. Serve over rice, and sprinkle with green onions. Serving Size: 1 cup shrimp mixture and 1/2 cup rice Source: "Cooking Light, April 1998, p.130" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 401 Calories (kcal); 5g Total Fat; (10% calories from fat); 35g Protein; 54g Carbohydrate; 230mg Cholesterol; 378mg Sodium Food Exchanges: 2 Grain(Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates NOTES : "I love making this dish because it's so easy and quick, but at the same time, it's colorful and elegant. Also, my favorite ethnic food is Asian, and my husband adores spicy foods. So this is the perfect dish to meet both of our favorite-food requirements." � Sheila Richardson, Los Banos, Calif.

You can find red chili paste, which comes in a bottle, in the Asian section of your supermarket. Nutr. Assoc. : 0 20011 0 620 0 0 0 0 27232 1586 0 26402 * Exported from MasterCook * Sicilian Deep-dish Eggplant Pizza Recipe By Serving Size Categories Amount -------1 2 1/2 1 3 1 1/4 1 4 2 2 1 1 1 2 1 1 2 4 2 3/4 : : 8 Preparation Time :0:00 : Jan/Feb '98

Vegetarian Main Dishes

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

Ingredient -- Preparation Method -------------------------------sugar dry yeast (1 package) warm water (105� to 115�) all-purpose flour -- divided olive oil salt Cooking spray cornmeal diced peeled eggplant olive oil dried Italian seasoning salt drained canned quartered artichoke hearts cubed tomato (1/2-inch) minced red onion capers chopped fresh rosemary OR dried rosemary fennel seeds -- crushed garlic cloves -- minced shredded part-skim Mozzarella cheese (8 ounces)

Dissolve sugar and yeast in warm water in a bowl; let stand 5 minutes. Lightly spoon 23/4 cups flour into dry measuring cups, and level with a knife. Stir leveled flour, 1 teaspoon oil, and 1/4 teaspoon salt into yeast mixture to form a soft dough. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 5 minutes); add enough of remaining flour, one tablespoon at a time, to prevent dough from sticking to hands. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85�), free from drafts, 1 hour or until doubled in bulk. Punch dough down; divide dough in half. Roll each half of dough into an 11inch circle on a lightly floured surface. Place dough in 2 (9-inch) cake pans coated with cooking spray and each sprinkled with 1 1/2 teaspoons cornmeal; press dough up sides of pan. Cover dough, and let rise 30 minutes or until puffy. Preheat oven to 375�.

Combine eggplant, 2 tablespoons oil, Italian seasoning, and 3/4 teaspoon salt in a bowl. Place eggplant mixture on a jelly-roll pan, spreading evenly. Bake at 375� for 30 minutes or until tender. Increase oven temperature to 400�. Combine artichokes and next 6 ingredients (artichokes through garlic) in a bowl. Divide eggplant mixture and artichoke mixture evenly between the pizza crusts, and top each with 1 cup cheese. Bake at 400� for 30 minutes or until the crusts are lightly browned. Cut each pizza into 4 slices. Serving Size: 1 slice Source: "Cooking Light, January/February 1998, p.134" Copyright: "� Cooking Light" Yield: "2 Pizzas" - - - - - - - - - - - - - - - - - - Per serving: 337 Calories (kcal); 10g Total Fat; (25% calories from fat); 15g Protein; 48g Carbohydrate; 15mg Cholesterol; 462mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Suggested Wine: Sangiovese NOTES : While the pizza dough rises, prepare the toppings. Nutr. Assoc. : 0 3188 5472 0 0 0 0 0 3234 0 0 0 42 20200 0 2478 0 0 2130706543 0 0 921 * Exported from MasterCook * Sicilian Pasta Pie Recipe By Serving Size Categories : : 6 Preparation Time :0:00 : Main Dish Pasta

May '98 Vegetarian Main Dishes

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

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

Ingredient -- Preparation Method -------------------------------olive oil -- divided Cooking spray thinly sliced onion (2 � 1/4-inch) julienne-cut red bell pepper garlic cloves -- minced quartered cherry tomato dry red wine chopped pitted kalamata olives sun-dried tomato sprinkles black pepper can diced tomatoes -- undrained hot cooked linguine (about 10 ounces uncooked pasta)

1/2

cup

(2 ounces) crumbled goat cheese cooking spray over medium and garlic; saut� 5 minutes. tomato sprinkles, black minutes. Combine tomato

Heat 1 teaspoon oil in a nonstick skillet coated with heat. Add onion, and saut� 3 minutes. Add bell pepper Add cherry tomato; saut� 2 minutes. Add wine, olives, pepper, and diced tomatoes; reduce heat, and simmer 5 mixture and pasta in a bowl; toss to coat. Preheat oven to 350�.

Wipe skillet with paper towels; recoat with cooking spray and 1 teaspoon oil. Arrange cheese in skillet; top with pasta mixture. Cover in foil coated with cooking spray, pressing firmly to pack. Wrap handle of skillet with foil; bake at 350� for 30 minutes. Remove from oven, and let stand for 10 minutes. Place a large plate upside down on top of skillet; invert onto plate. Cut into 6 wedges. Source: "Cooking Light, May 1998, p.131" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 313 Calories (kcal); 7g Total Fat; (19% calories from fat); 11g Protein; 51g Carbohydrate; 10mg Cholesterol; 213mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 4695 620 20018 0 2678 1447 0 2470 2845 26128 * Exported from MasterCook * Smoked-Salmon Sandwiches Recipe By Serving Size Categories Amount -------2 1/3 1 2 1/2 2 4 4 8 : : 2 Preparation Time :0:00 : March '98

Sandwiches

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

Ingredient -- Preparation Method -------------------------------smoked salmon tub-style light cream cheese lemon juice chopped fresh dill OR teaspoon dried dill teaspoons minced red onion (1-ounce ) slices pumpernickel bread slices (1/8-inch-thick) tomato slices (1/8-inch-thick) cucumber

Combine first 3 ingredients in a food processor; process until smooth. Spoon into a bowl; stir in dill and onion. Divide salmon mixture evenly between 2 bread slices; top each with 2 tomato

slices, 4 cucumber slices, and 1 bread slice. Store in small zip-top bags in refrigerator. Source: "Cooking Light, March 1998, p.157" Copyright: "� Cooking Light" Yield: "2 Sandwiches" - - - - - - - - - - - - - - - - - - Per serving: 285 Calories (kcal); 10g Total Fat; (30% calories from fat); 15g Protein; 35g Carbohydrate; 28mg Cholesterol; 822mg Sodium Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 3928 0 2130706543 0 0 0 1212 26369 26616 * Exported from MasterCook * Smoked-Salmon, Goat-Cheese, and Fresh-Dill Frittata Recipe By Serving Size Categories Amount -------2 1/2 1/4 1/4 6 2 1/2 3 strips 1 : : 4 Preparation Time :0:00 : Breakfast/Brunch May '98

Fish And Shellfish

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

Ingredient -- Preparation Method -------------------------------Cooking spray shredded peeled baking potato or refrigerated shredded hash brown potatoes salt pepper egg whites eggs (2 ounces) crumbled goat cheese thinly sliced smoked salmon -- cut into 1/3-inch-wide chopped fresh dill

Preheat oven to 350�. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add potato; saut� 5 minutes or until golden brown, and sprinkle with salt and pepper. Combine the egg whites, eggs, goat cheese, and smoked salmon in a medium bowl, and stir well with a whisk. Spread the egg mixture evenly over the potato in skillet, and cook 2 minutes or until edges are set and bottom is lightly browned. Sprinkle the top with dill. Bake at 350� for 5 minutes. Broil 3 minutes or until center is set. Carefully loosen frittata from skillet with a spatula; gently slide frittata onto a platter. Cut into 4 wedges.

Serving Size: 1 wedge Source: "Cooking Light, May 1998, p.128" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 222 Calories (kcal); 8g Total Fat; (33% calories from fat); 18g Protein; 18g Carbohydrate; 113mg Cholesterol; 465mg Sodium Food Exchanges: 1 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : You can tell if the frittata is ready by gently shaking the pan (be sure to use a potholder). If the middle wiggles, cook a little longer. If it's fairly firm, the frittata is done. Nutr. Assoc. : 0 4600 0 0 3231 3218 26128 5004 26124 * Exported from MasterCook * Smothered Chicken and Barley Recipe By Serving Size Categories Amount -------1 3/4 1/2 1/2 1/2 1/8 1/8 6 1/2 1 1/2 1 1 3 1/2 1 1/4 1 6 : : 6 Preparation Time :0:00 : Jan/Feb '98 Poultry

Main Dish

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

Ingredient -- Preparation Method -------------------------------ground cumin chili powder salt ground cinnamon dried mint flakes garlic powder ground red pepper chicken thighs -- skinned vegetable oil Cooking spray chopped onion chopped red bell pepper low-sodium soy sauce low-salt chicken broth uncooked pearl barley can diced tomatoes -- drained chopped green onions

Combine the first 7 ingredients in a small bowl, and rub chicken with half of spice mixture. 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 chicken is browned. Remove the chicken from the skillet. Recoat skillet with cooking spray; add chopped onion, bell pepper, and soy sauce. Cook over medium-high heat 3 minutes or until vegetables are lightly browned. Add

broth, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken is done. Let stand 15 minutes. Sprinkle with green onions. Serving Size: 1 chicken thigh, 1 cup barley mixture, and 1 tablespoon green onions Description: "Super-nutritious barley takes the place of rice in this chicken-and-rice update. This simple casserole contains almost 10 grams of fiber, which is more than one-third of the recommended daily intake." Source: "Cooking Light, January/February 1998, p.102" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 286 Calories (kcal); 5g Total Fat; (14% calories from fat); 25g Protein; 43g Carbohydrate; 54mg Cholesterol; 468mg Sodium Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 4951 0 0 0 0 0 0 0 2470 0 * Exported from MasterCook * Smothered Squash and Pinto Beans Recipe By Serving Size Categories Amount -------2 1/2 2 2 1 1 1/2 1 1 3 1/2 2 : : 4 Preparation Time :0:00 : June '98 Vegetarian Main Dishes

Vegetables

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

Ingredient -- Preparation Method -------------------------------olive oil chopped onion minced seeded jalape�o pepper garlic cloves -- minced cup (1/2-inch-thick) sliced yellow squash cup (1/2-inch-thick) sliced zucchini cup fresh corn kernels (16-ounce) can pinto beans -- drained (14.5-ounce) can diced tomatoes -- undrained thyme sprigs cup (2 ounces) shredded Monterey Jack cheese cups hot cooked long-grain rice

Heat oil in a large skillet over medium-high heat. Add the onion, jalape�o, and garlic, and saut� 2 minutes. Stir in squash and zucchini, and saut� 2 minutes. Add corn, beans, tomatoes, and thyme; cover, reduce heat, and simmer 10 minutes. Discard thyme; sprinkle with cheese. Serve over rice. Serving Size: 1 cup squash mixture and 1/2 cup rice

Source: "Cooking Light, June 1998, p.136" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 340 Calories (kcal); 8g Total Fat; (19% calories from fat); 14g Protein; 56g Carbohydrate; 13mg Cholesterol; 705mg Sodium Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 26088 620 5654 5663 0 4510 2470 3413 916 2840 * Exported from MasterCook * Southwestern Bean Stew Over Polenta Recipe By Serving Size Categories Amount -------2 1 1 1/2 3 1/2 2 1 1 1 1/4 1/4 4 : : 4 Preparation Time :0:20 : March '98 Vegetarian Main Dishes

Soups And Stews

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

Ingredient -- Preparation Method -------------------------------vegetable oil chopped green bell pepper chopped red bell pepper chopped onion garlic cloves -- minced cup bottled salsa teaspoons ground cumin (15-ounce) can black beans -- drained (14 1/2-ounce) can no-salt-added diced tomatoes -- undrained (16-ounce) tube Mexican pepper polenta -- cut crosswise into 12 slices cup fat-free sour cream cup chopped fresh cilantro ounces ripe diced peeled avocado (about 1/2 small)

Heat oil in a medium saucepan over medium heat. Add bell peppers, chopped onion, and garlic cloves, and saut� for 6 minutes. Stir in salsa, cumin, black beans, and tomatoes, and bring to a boil. Cover, reduce heat, and simmer for 10 minutes, stirring occasionally. Quarter each polenta slice. Place polenta in a shallow 2-quart microwave-safe baking dish. Microwave, uncovered, at HIGH for 2 minutes or until hot, tossing gently after 1 minute. Divide the polenta evenly among 4 bowls, and spoon 3/4 cup of bean stew over the polenta. Top each serving with 1 tablespoon sour cream, 1 tablespoon cilantro, and 2 1/2 tablespoons avocado. Source: "Cooking Light, March 1998, p.142"

Copyright: "� Cooking Light" T(Cooking Time): "0:22" - - - - - - - - - - - - - - - - - - Per serving: 303 Calories (kcal); 5g Total Fat; (14% calories from fat); 13g Protein; 54g Carbohydrate; 2mg Cholesterol; 970mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3924 0 0 0 620 1325 0 1246 26066 26538 0 0 2108 * Exported from MasterCook * Soy-Sesame Dipping Sauce Recipe By Serving Size Categories Amount -------1/2 1/4 2 2 2 4 : : 16 Preparation Time :0:00 : Appetizers Sauces/Condiments/Marinades

May '98

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

Ingredient -- Preparation Method -------------------------------low-sodium soy sauce rice vinegar minced fresh green onions fresh lemon juice dark sesame oil garlic cloves -- minced

Combine all ingredients; stir well with a whisk. Cover; let stand at least 15 minutes before serving. Serving Size: 1 tablespoon Source: "Cooking Light, May 1998, p.94" Copyright: "� Cooking Light" Yield: "1 Cup" - - - - - - - - - - - - - - - - - - Per serving: 12 Calories (kcal); 1g Total Fat; (39% calories from fat); 1g Protein; 1g Carbohydrate; 0mg Cholesterol; 300mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : "In the north of China, you always have a soy-based sauce for dipping," Ying says. "The longer this sauce stands, the more intense the flavor gets." It's excellent for dipping the Pan-fried Garlic-Scallop Dumplings. Nutr. Assoc. : 0 0 20131 0 0 620

* Exported from MasterCook * Spaghetti and Meat Sauce Recipe By Serving Size Categories Amount -------1 1/2 1 1/2 1 1/2 1 3 2 1 1/2 1/2 1/4 1/4 2 1 1 1 14 :Erika Boyer, Ottawa, Ontario : 14 Preparation Time :0:00 : March '98

Pasta

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

Ingredient -- Preparation Method -------------------------------ultra-lean ground beef Cooking spray cups diced onion cups diced green bell pepper cup diced red bell pepper garlic cloves -- minced cups shredded zucchini (about 2 large) teaspoon dried oregano teaspoon salt teaspoon black pepper teaspoon crushed red pepper cup sugar (28-ounce) cans crushed tomatoes -- undrained (14.5-ounce) can stewed tomatoes -- undrained (12-ounce) can tomato paste (7-ounce) bottle roasted red bell peppers -- undrained cups hot cooked spaghetti (about 1 3/4 pounds uncooked pasta)

Cook the meat in a large Dutch oven over medium-high heat until browned, stirring to crumble. Drain meat well, and set aside. Wipe out pan with a paper towel, and coat with cooking spray. Place the pan over medium-high heat until hot. Add the diced onion, diced bell peppers, and minced garlic, and saut� 5 minutes or until tender. Add zucchini, and saut� 5 minutes. Drain vegetables. Return meat and vegetables to pan, and stir in dried oregano, salt, black pepper, and crushed red pepper. Cook mixture over medium-high heat 5 minutes. Add sugar, crushed and stewed tomatoes, tomato paste, and roasted red bell peppers to pan, and bring mixture to a boil. Reduce heat, and simmer 1 hour or until sauce is thick. Serve the meat sauce over pasta. Serving Size: 1 cup sauce and 1 cup pasta Source: "Cooking Light, March 1998, p.133" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 389 Calories (kcal); 7g Total Fat; (16% calories from fat); 20g Protein; 63g Carbohydrate; 30mg Cholesterol; 454mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

NOTES : "I'm the daughter of an Italian and a German, and boy, do both sides of my family love to eat! This recipe will feed a big hungry crowd, and even when I don't have a crowd to fix it for, I still like to make up a big pot of the meat sauce because the leftover sauce freezes so well. I can put it in an airtight container and freeze it for a few days or up to two months." �Erika Boyer, Ottawa, Ontario Nutr. Assoc. : 9018 0 0 0 0 0 5663 0 0 0 0 0 0 0 0 4752 2845 0 * Exported from MasterCook * Spaghetti with Spring Pesto Recipe By Serving Size Categories Amount -------4 1 1/2 1 1/2 1/2 1/2 1/4 1/3 1/2 1/4 3 1 1/2 6 : : 7 Preparation Time :0:00 : April '98

Pasta

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

Ingredient -- Preparation Method -------------------------------trimmed watercress (about 1 bunch) fresh parsley basil leaves pecan halves frozen green peas -- thawed fat-free ricotta cheese (1 ounce) grated fresh parmesan cheese (1-inch) sliced green onions salt pepper garlic cloves olive oil hot cooked spaghetti (about 1 pound uncooked pasta)

Place first 11 ingredients in a food processor, and process the mixture until smooth. With processor on, slowly pour oil through food chute, and process until well-blended. Combine with pasta, and toss gently to coat. Serving Size: 1 cup Source: "Cooking Light, April 1998, p.136" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 291 Calories (kcal); 10g Total Fat; (30% calories from fat); 12g Protein; 40g Carbohydrate; 5mg Cholesterol; 269mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 5474 0 0 4431 0 0 3562 3585 0 0 0 0 2845 0

* Exported from MasterCook * Spicy Sausage Chili Recipe By Serving Size Categories Amount -------2 3/4 2 1 1/2 1 1/2 1 1/2 1/2 1/4 2 1 1 2 : : 7 Preparation Time :0:00 : March '98

Soups And Stews

Measure Ingredient -- Preparation Method ------------ -------------------------------cups diced onion pound hot turkey Italian sausage -- crumbled cups water teaspoons dried oregano teaspoons ground cumin teaspoons chili powder teaspoon salt teaspoon crushed red pepper (14.5-ounce) cans no-salt-added stewed tomatoes -- undrained (15.5-ounce) can cannellini beans or other white beans (4.5-ounce) can chopped green chiles -- undrained large garlic cloves -- minced

Combine diced onion and turkey sausage in a Dutch oven, and cook over medium-high heat until browned, stirring constantly. Stir in the water and remaining ingredients, and bring to a boil. Reduce heat, and simmer for 30 minutes, stirring occasionally. Serving Size: 1 cup

Description: "Have a stuffy nose? It's becoming more common for physicians to prescribe spicy foods as a remedy. Fiery foods can trigger a release of fluids that can help open nasal passages." Source: "Cooking Light, March 1998, p.96" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 210 Calories (kcal); 5g Total Fat; (21% calories from fat); 15g Protein; 28g Carbohydrate; 41mg Cholesterol; 701mg Sodium Food Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Suggested Wine: Cabernet Sauvignon Nutr. Assoc. : 0 26513 0 0 0 0 0 0 26427 27197 27203 0 * Exported from MasterCook * Spicy Sesame-Crusted Chicken

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

: : 4 Preparation Time :0:00 : June '98 Poultry

Main Dish

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

Ingredient -- Preparation Method -------------------------------sugar low-sodium soy sauce chopped peeled fresh ginger ground cinnamon pepper fennel seeds -- crushed salt garlic clove -- crushed skinned, boned chicken breast halves all-purpose flour egg white -- lightly beaten sesame seeds vegetable oil water fresh lemon juice low-sodium soy sauce

Combine the first 8 ingredients in a large zip-top plastic bag, and add the chicken. Seal bag and marinate in refrigerator 8 hours. Remove chicken from bag; dredge in flour. Dip chicken in egg white; sprinkle with sesame seeds. Heat the oil in a large nonstick skillet over medium-high heat. Add chicken, and cook 4 minutes on each side or until done. Combine the water, lemon juice, and 1 tablespoon soy sauce, and drizzle the mixture over chicken. Serving Size: 1 chicken breast half and 1 tablespoon sauce Source: "Cooking Light, June 1998, p.79" Copyright: "� Cooking Light" T(Marinate): "8:00" - - - - - - - - - - - - - - - - - - Per serving: 212 Calories (kcal); 6g Total Fat; (25% calories from fat); 29g Protein; 10g Carbohydrate; 66mg Cholesterol; 522mg Sodium Food Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Spice mixtures impart intense flavor to foods. In this dish, chicken breasts are marinated in a sweet-and-savory spice rub and saut�ed with a sesameseed coating, giving them a nutty flavor and crisp crust. Nutr. Assoc. : 0 0 26051 0 0 3267 0 0 26039 0 0 0 0 0 0 0 * Exported from MasterCook *

Spicy Shrimp-and-Fennel Pasta Recipe By Serving Size Categories : : 5 Preparation Time :0:00 : Fish And Shellfish Main Dish

Jan/Feb '98 Pasta

Amount -------1/4 1 1 2 2 1 10 2 2 1/2 1/4 5

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

Ingredient -- Preparation Method -------------------------------crushed red pepper olive oil -- divided grated lemon rind fresh lemon juice garlic cloves -- minced medium shrimp -- peeled and deveined uncooked linguine coarsely chopped fennel bulb (about 2 medium bulbs) diced seeded plum tomato finely chopped ni�oise or kalamata olives crushed red pepper (1/4 to 1/2 teaspoon) grated Asiago or Parmesan cheese Fennel frond (optional)

Combine 1/4 teaspoon red pepper, 1 1/2 teaspoons oil, rind, juice, and garlic in a blender; process until smooth. Pour into a shallow dish. Stir shrimp into red pepper mixture. Cover mixture and marinate in refrigerator up to 4 hours, stirring occasionally. Cook linguine according to package directions, omitting salt and fat. Drain linguine, reserving 1/2 cup cooking liquid; set both aside. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add fennel bulb, and saut� 6 minutes or until crisp-tender. Add shrimp mixture; cook 3 minutes or until shrimp are done. Add tomato and olives; cook an additional 2 minutes. Combine linguine, reserved cooking liquid, shrimp mixture, and 1/4 teaspoon crushed red pepper in a large bowl, and toss well. Sprinkle each serving with 1 tablespoon cheese. Garnish with fennel frond, if desired. Serving Size: 2 cups Source: "Cooking Light, January/February 1998, p.158" Copyright: "� Cooking Light" Yield: "10 cups" - - - - - - - - - - - - - - - - - - Per serving: 401 Calories (kcal); 9g Total Fat; (20% calories from fat); 29g Protein; 51g Carbohydrate; 144mg Cholesterol; 368mg Sodium Food Exchanges: 3 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0

Other Carbohydrates Nutr. Assoc. : 0 0 0 0 620 0 26045 3267 26066 4281 0 25000 0 * Exported from MasterCook * Spicy Tofu and Noodles with Mushrooms Recipe By Serving Size Categories Amount -------1 1 1 1/2 1/2 1/2 2 1 2 1 1 2 1/2 1 1 1 2 1 12 1/2 1/4 : : 12 Preparation Time :0:00 : July/Aug '98

Measure Ingredient -- Preparation Method ------------ -------------------------------cup boiling water (1/2-ounce) package dried wood ear or shiitake mushrooms tablespoon vegetable oil cup finely chopped onion cup finely chopped carrot cup thinly sliced green onions teaspoons minced peeled fresh ginger teaspoon chile-garlic sauce (such as Lee Kum Kee) garlic cloves -- minced tablespoon cornstarch tablespoon water cups cooked rice vermicelli tablespoon low-sodium soy sauce tablespoon hoisin sauce teaspoon sugar teaspoons rice vinegar (12.3-ounce) package firm tofu -- cubed (about 2 cups) Bibb lettuce leaves cup hoisin sauce cup pine nuts -- toasted

Combine boiling water and mushrooms in a bowl; cover and let stand 15 minutes. Drain and chop mushrooms. Heat the oil in a large skillet over medium-high heat. Add chopped onion and next 5 ingredients (chopped onion through garlic); saut� 3 minutes. Combine cornstarch and 1 tablespoon water in a small bowl. Add cornstarch mixture, vermicelli, and next 5 ingredients (vermicelli through tofu) to skillet; saut� 2 minutes or until sauce is thick. Spoon 1/3 cup tofu mixture into each lettuce leaf; drizzle 2 teaspoons hoisin sauce over each serving. Sprinkle each serving with 1 teaspoon pine nuts. Source: "Cooking Light, July/August 98, p.144" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 141 Calories (kcal); 4g Total Fat; (27% calories from fat); 5g Protein; 21g Carbohydrate; trace Cholesterol; 251mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;

1/2 Other Carbohydrates Nutr. Assoc. : 0 1365 0 0 20022 0 26086 2615 620 0 0 2840 0 0 0 0 0 20010 0 1126 * Exported from MasterCook * Spicy Tropical Gazpacho Recipe By Serving Size Categories Amount -------1 1 1/2 1/2 1/2 1/2 1/4 1/4 2 1/4 1/2 : : 4 Preparation Time :0:00 : March '98 Vegetarian Main Dishes

Soups And Stews

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

Ingredient -- Preparation Method -------------------------------tomato juice pineapple juice chopped peeled mango chopped peeled papaya chopped fresh pineapple chopped seeded peeled cucumber chopped green bell pepper chopped red bell pepper minced fresh cilantro salt hot sauce (1/2 to 1 teaspoon)

Combine all the ingredients in a food processor or blender, and pulse 4 times or until combined. Cover and chill. Serving Size: 1 cup

Description: "This gazpacho, which combines Spanish and Caribbean flavors, has a slightly chunky texture." Source: "Cooking Light, March 1998, p.108" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 82 Calories (kcal); trace Total Fat; (3% calories from fat); 1g Protein; 20g Carbohydrate; 0mg Cholesterol; 372mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 4088 4354 0 3010 0 0 0 0 20151 * Exported from MasterCook *

Spicy Turkey Fajitas Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : International Poultry

June '98

Amount Measure -------- -----------1 cup 2 teaspoons 1/2 teaspoon 1/2 teaspoon 1/2 teaspoon 1/4 teaspoon 1/8 teaspoon 1 pound inch-wide strips 4 1 teaspoon 2 large sliced 1/8 teaspoon

Ingredient -- Preparation Method -------------------------------(1-inch) diagonally sliced green onions vegetable oil garlic powder paprika ground allspice salt ground red pepper turkey breast cutlets (1/4-inch-thick) -- cut into 1/4(8-inch) flour tortillas vegetable oil ripe plantains (about 1 1/4 pounds) -- peeled and thinly ground red pepper

Combine the first 8 ingredients in a zip-top plastic bag; seal, and shake well to coat. Marinate in refrigerator 20 minutes. Warm the tortillas according to the package directions. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add plantains; saut� 5 minutes or until golden. Add 1/8 teaspoon red pepper, and stir well. Remove plantains from skillet; keep warm. Add turkey mixture to skillet, and saut� 4 minutes or until done. Divide turkey mixture evenly among warm tortillas, and roll up. Serve with plantains. Serving Size: 1 fajita and 1/2 cup plantains Cuisine: "Mexican" Source: "Cooking Light, June 1998, p.141" Copyright: "� Cooking Light" T(Marinate): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 435 Calories (kcal); 8g Total Fat; (16% calories from fat); 34g Protein; 58g Carbohydrate; 70mg Cholesterol; 431mg Sodium Food Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20030 0 0 0 0 0 0 27022 1666 0 4524 0 * Exported from MasterCook *

Spicy White-Bean Spread Recipe By Serving Size Categories Amount -------3 2 1 2 2 1 3/4 3/4 1/4 1/2 : : 56 Preparation Time :0:00 : Appetizers

July/Aug '98

Measure Ingredient -- Preparation Method ------------ -------------------------------tablespoons fresh lime juice tablespoons extra-virgin olive oil teaspoon ground cumin (16-ounce) cans navy beans -- drained garlic cloves -- chopped jalape�o pepper -- seeded and chopped cup minced red bell pepper cup minced fresh cilantro cup minced green onions teaspoon salt

Place the first 6 ingredients in a food processor, and pulse 2 times or until well-blended. Pour bean mixture into a large bowl; stir in bell pepper and remaining ingredients. Serving Size: 1 tablespoon Source: "Cooking Light, July/August 98, p.144" Copyright: "� Cooking Light" Yield: "3 1/2 cups" - - - - - - - - - - - - - - - - - - Per serving: 24 Calories (kcal); 1g Total Fat; (20% calories from fat); 1g Protein; 4g Carbohydrate; 0mg Cholesterol; 92mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Serving Ideas : Serve as a dip with raw vegetables or with a crusty baguette. Nutr. Assoc. : 0 0 0 26969 0 20103 0 0 20131 0 * Exported from MasterCook * Spinach with Chickpeas Recipe By Serving Size Categories Amount -------: : 5 Preparation Time :0:00 : March '98

Vegetables

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

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

1 4 2 1 1 1 10 1

1/4 1/2 1/8

olive oil garlic cloves teaspoon cracked black pepper (1-ounce) slices whole-grain bread -- toasted and torn into pieces teaspoon ground cumin teaspoon crushed red pepper cup water tablespoon paprika tablespoon white vinegar cups coarsely chopped spinach (15-ounce) can chickpeas (garbanzo beans) -- drained

teaspoon

Heat oil in a large nonstick skillet over medium-high heat. Add garlic and black pepper; saut� 2 minutes or until golden. Combine garlic mixture, bread slices, cumin, and red pepper in a food processor; process until crumbs are fine. Add water, paprika, and vinegar; process until well-blended. Combine the breadcrumb mixture, spinach, and chickpeas in a skillet; bring to a boil. Reduce heat; simmer, uncovered, 20 minutes, stirring occasionally. Serving Size: 1/2 cup Description: "The breadcrumbs thicken the juices in the spinach mixture." Source: "Cooking Light, March 1998, p.150" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 159 Calories (kcal); 3g Total Fat; (14% calories from fat); 7g Protein; 28g Carbohydrate; 0mg Cholesterol; 364mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 620 0 0 0 0 0 0 0 26056 2603 * Exported from MasterCook * Spinach-and-Ricotta-Filled Agnolotti with Tomato-Basil Sauce Recipe By Serving Size Categories Amount -------8 3 1 1/2 1 1/4 2 1/4 : : 6 Preparation Time :0:00 : March '98 Vegetarian Main Dishes

Pasta

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

Ingredient -- Preparation Method -------------------------------fresh spinach leaves olive oil -- divided chopped Vidalia or other sweet onion garlic clove -- chopped part-skim Ricotta cheese (1/2 ounce) grated Parmesan cheese salt

1/4 1 36 1 2 1/8

teaspoon large (14.5-ounce) tablespoons teaspoon Dash

pepper egg white won ton wrappers can diced tomatoes -- undrained julienne-cut fresh basil salt pepper

Heat a large Dutch oven over medium-high heat until hot. Add spinach; cover and cook 2 minutes or until spinach wilts. Remove spinach from pan. Drain. Add 2 teaspoons oil to pan and place over medium heat until hot. Add onion and garlic; saut� 5 minutes. Add spinach; saut� 3 minutes. Place spinach mixture in food processor; pulse 10 times or until finely chopped. Combine spinach mixture, ricotta, Parmesan, 1/4 teaspoon salt, 1/4 teaspoon pepper, and egg white in a medium bowl. Working with 1 won ton wrapper at a time (cover remaining wrappers with a damp towel to keep them from drying), spoon 1 1/2 teaspoons spinach mixture into center of each wrapper. Moisten edges of dough with water; fold in half, pinching edges together to seal. Place filled won tons on wax paper in an airtight container; chill for 2 hours. After won tons have chilled, heat 1 teaspoon oil in a saucepan over medium-high heat. Add tomatoes; cook 5 minutes, stirring frequently. Stir in basil, 1/8 teaspoon salt, and dash of pepper; cook 5 minutes. Keep warm. Cook filled won tons in batches in boiling water until they float to the surface (about 3 minutes); remove with a slotted spoon, and keep warm. Spoon tomato sauce over pasta. Serving Size: 6 won tons and 1/4 cup sauce Source: "Cooking Light, March 1998, p.129" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 222 Calories (kcal); 5g Total Fat; (18% calories from fat); 9g Protein; 37g Carbohydrate; 9mg Cholesterol; 595mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Suggested Wine: Pinot Noir NOTES : In Italian, agnolotti means "priests' caps," which is what they're shaped like. Because round won ton wrappers (which can be stuffed and folded into halfmoons) are difficult to find, we've used the square wrappers. The agnolotti need to be chilled for two hours before finishing. Nutr. Assoc. : 5085 0 2679 0 0 3562 0 0 0 5617 2470 3332 0 0 * Exported from MasterCook * Spinach-and-Roasted Red-Pepper Pizza

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

: : 6 Preparation Time :0:00 : April '98 Pizza

Main Dish

Measure Ingredient -- Preparation Method ------------ -------------------------------(10-ounce) can refrigerated pizza crust Cooking spray 1 tablespoon cornmeal 1 cup (4 ounces) shredded Asiago cheese -- divided 1/4 teaspoon ground nutmeg 1/8 teaspoon pepper 1 (10-ounce) package frozen chopped spinach -- thawed, drained, and squeezed dry 1 (7-ounce) bottle roasted red bell peppers -- drained and cut into 2inch strips 1/2 teaspoon dried thyme Preheat oven to 425�. Pat dough into a 12-inch round pizza pan coated with cooking spray and sprinkled with cornmeal. Combine 1/2 cup cheese, nutmeg, pepper, and spinach in a bowl. Arrange mixture over dough. Top with bell peppers; sprinkle with thyme and 1/2 cup cheese. Bake at 425� for 15 minutes or until crust is browned and cheese melts. Source: "Cooking Light, April 1998, p.144" Copyright: "� Cooking Light" T(Baking Time): "0:15" - - - - - - - - - - - - - - - - - - Per serving: 229 Calories (kcal); 8g Total Fat; (29% calories from fat); 10g Protein; 30g Carbohydrate; 17mg Cholesterol; 610mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4518 0 0 25000 0 0 0 4713 0 * Exported from MasterCook * Spinach-and-Sugar Snap Risotto Recipe By Serving Size Categories Amount -------2 1 1/4 : : 6 Preparation Time :0:00 : April '98

Rice

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

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

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

chopped spinach sugar snap peas -- trimmed minced fresh sage OR teaspoons dried rubbed sage teaspoon salt teaspoon freshly ground pepper garlic clove -- minced cup water (14 1/2-ounce) can vegetable broth cup uncooked Arborio or other short-grain rice cup dry white wine cup (2 ounces) grated fresh Parmesan cheese

cups cups tablespoons

Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add onion and sugar; saut� 30 seconds. Stir in spinach and next 5 ingredients (spinach through garlic); saut� 30 seconds or until spinach wilts. Remove spinach mixture from pan; set aside. Bring water and broth to a simmer in a small saucepan (do not boil). Keep warm over low heat Heat 1 tablespoon oil in large saucepan; add rice. Cook 5 minutes, stirring constantly. Stir in wine; cook until wine is absorbed, stirring constantly. Stir in 1/2 cup broth mixture; cook 4 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining broth mixture, 1/2 cup at a time, stirring constantly, until each portion of broth is absorbed before adding the next (about 22 minutes total). Stir in spinach mixture and cheese; cook 1 minute or until thoroughly heated. Serving Size: 3/4 cup Source: "Cooking Light, April 1998, p.97" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 256 Calories (kcal); 8g Total Fat; (27% calories from fat); 8g Protein; 37g Carbohydrate; 6mg Cholesterol; 687mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : To trim sugar snap peas, pull at one end; the string will come off the entire pea. Nutr. Assoc. : 0 0 0 0 5013 3403 0 2130706543 0 0 620 0 0 2081 0 1034 * Exported from MasterCook * Spinach-Strawberry Salad with Goat-Cheese Bruschetta Recipe By Serving Size Categories : : 6 Preparation Time :0:00 : April '98

Salads

Amount -------1/4 2 1 1/2 1 1/2 1 3/4 1/4 1/8 6 2 2 1 6

Measure Ingredient -- Preparation Method ------------ -------------------------------cup sugar tablespoons sherry or white wine vinegar teaspoons sesame seeds -- toasted teaspoons olive oil teaspoon minced red onion teaspoon poppy seeds teaspoon Hungarian sweet paprika teaspoon salt cups torn spinach (about 1 pound) cups halved strawberries tablespoons slivered almonds -- toasted (3-ounce) log goat cheese -- cut into 6 slices (1-ounce) slices French bread -- toasted

Combine the first 8 ingredients in a jar; cover dressing tightly, and shake vigorously. Combine the spinach and strawberry halves in a large bowl, and toss gently. Pour the dressing over the spinach mixture, tossing gently to coat. Spoon 1 cup salad onto each of 6 plates; sprinkle each serving with 1 teaspoon toasted almonds. Spread cheese over toast slices; top each salad with 1 bruschetta. Description: "The goat-cheese bruschetta's pungent flavor contrasts with the sweetness of the salad dressing and strawberries." Source: "Cooking Light, April 1998, p.94" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 211 Calories (kcal); 7g Total Fat; (31% calories from fat); 7g Protein; 29g Carbohydrate; 7mg Cholesterol; 294mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 1363 0 0 0 0 1032 0 20228 26358 0 25006 0 * Exported from MasterCook * Spring Stuffed Onions Recipe By Serving Size Categories Amount -------6 1/2 : : 6 Preparation Time :0:00 : April '98

Vegetables

Measure -----------large teaspoon

Ingredient -- Preparation Method -------------------------------Vidalias or other sweet onions (about 1 pound each) Cooking spray salt -- divided

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

teaspoon pepper -- divided cups water tablespoon extra-virgin olive oil cup uncooked bulgur or cracked wheat cup cubed, seeded, peeled cucumber cup finely chopped fresh parsley cup minced red onion cup diced, seeded tomato cup chopped fresh mint cup fresh lemon juice (16-ounce) can cannellini beans or other white beans -- rinsed and

Preheat oven to 475�. Peel onions; cut 1/2 inch off top and bottom of onions. Place onions in a 13 � 9inch baking dish coated with cooking spray; lightly coat onions with cooking spray. Sprinkle 1/4 teaspoon salt and 1/8 teaspoon pepper over onions. Bake at 475� for 40 minutes or until golden. Cool to room temperature. Remove and discard core from each onion, leaving a 1-inch-thick shell. Combine water and oil in a saucepan; bring to boil. Pour over bulgur in a large bowl; cover and let stand 30 minutes. Stir in 1/4 teaspoon salt, 1/8 teaspoon pepper, cucumber, and remaining ingredients. Spoon 1 cup bulgur mixture into each onion. Source: "Cooking Light, April 1998, p.136" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 247 Calories (kcal); 3g Total Fat; (10% calories from fat); 10g Protein; 48g Carbohydrate; 0mg Cholesterol; 199mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 5454 0 0 0 0 0 218 3010 0 0 20200 0 0 5512 * Exported from MasterCook * Springtime Dip Recipe By Serving Size Categories Amount -------6 2 6 1 1/4 : : 8 Preparation Time :0:00 : April '98

Dips

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

Ingredient -- Preparation Method -------------------------------fresh parsley leaves fresh mint leaves canned anchovy fillets -- drained sherry vinegar salt

1 1 2

1/2 1/2 1/4

Dash Dash Dash cup cup cup tablespoon teaspoon tablespoons

ground nutmeg ground red pepper black pepper part-skim ricotta cheese plain fat-free yogurt low-fat sour cream minced fresh onion unflavored gelatin water Fresh parsley sprigs (optional) Pita Chips -- (see recipe)

Place parsley and mint leaves in a food processor, and pulse 2 to 3 times or until combined. Add anchovy and next 5 ingredients (anchovy through black pepper); process until well-blended, scraping sides of processor bowl occasionally. Add ricotta; process until smooth. Spoon parsley mixture into a mixing bowl; stir in yogurt, sour cream, and onion. Sprinkle gelatin over water in a saucepan; let stand 1 minute. Cook over low heat; stir until gelatin dissolves. Remove from heat; cool slightly. Stir into parsley mixture. Cover and chill. Garnish with parsley sprigs, if desired. Serve with Pita Chips. Serving Size: 1/4 cup Source: "Cooking Light, April 1998, p.110" Copyright: "� Cooking Light" Yield: "2 Cups" - - - - - - - - - - - - - - - - - - Per serving: 136 Calories (kcal); 3g Total Fat; (16% calories from fat); 8g Protein; 21g Carbohydrate; 9mg Cholesterol; 370mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3394 0 26004 0 0 0 0 0 0 25024 0 0 0 0 0 0 * Exported from MasterCook * Pita Chips Recipe By Serving Size Categories Amount -------3 : : 8 Preparation Time :0:00 : Appetizers

April '98

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

Ingredient -- Preparation Method -------------------------------(6-inch) pitas

Preheat oven to 350�.

Split pitas, and cut each into 8 wedges. Place wedges in a single layer on a baking sheet. Bake for 20 minutes or until crisp. Serving Size: 6 chips Description: "These simple baked pita chips have a fraction of the fat found in store-bought varieties." Source: "Cooking Light, April 1998, p.110" Copyright: "� Cooking Light" T(Baking Time): "0:20" - - - - - - - - - - - - - - - - - - Per serving: 62 Calories (kcal); trace Total Fat; (4% calories from fat); 2g Protein; 13g Carbohydrate; 0mg Cholesterol; 121mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 1140 * Exported from MasterCook * Stifado Recipe By Serving Size Categories Amount -------1 1 1/2 2 3 1/2 3/4 1 2 3/4 4 1 1 6 : : 6 Preparation Time :0:00 : International Soups And Stews

June '98

Measure -----------teaspoon pounds teaspoons

Ingredient -- Preparation Method -------------------------------vegetable oil boned rump roast -- cut into 1-inch cubes dried oregano garlic cloves -- minced cup dry red wine teaspoon ground cinnamon tablespoon sugar tablespoons red wine vinegar teaspoon salt whole cloves (14.5-ounce) can no-salt-added stewed tomatoes -- undrained (14 1/4-ounce) can fat-free beef broth cups (1/3-inch-thick) sliced onion -- separated into rings

Heat the oil in a Dutch oven over medium-high heat. Add half of the beef, and cook for 5 minutes or until browned, turning occasionally. Remove from pan, and keep warm. Repeat procedure with remaining beef. Return beef to pan; add oregano and garlic, and cook 1 minute. Stir in the wine and next 7 ingredients (wine through beef broth), and bring to a boil. Cover,

reduce heat, and simmer 1 hour. Add the onion, and bring to a boil. Partially cover, reduce heat, and simmer for 1 hour or until the beef is tender. Discard cloves. Serving Size: 1 cup Description: "Stifado (stee-FAH-doh) is a Greek casserole stew containing wine, garlic, and cinnamon." Cuisine: "Greek" Source: "Cooking Light, June 1998, p.148" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 289 Calories (kcal); 8g Total Fat; (23% calories from fat); 31g Protein; 25g Carbohydrate; 66mg Cholesterol; 517mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 4795 0 620 0 0 0 0 0 2719 26427 0 4288 0 * Exported from MasterCook * Strata Milano with Gorgonzola Recipe By Serving Size Categories Amount -------2 3 1/4 1 1/2 : : 10 Preparation Time :0:00 : Breakfast/Brunch May '98

Main Dish

Ingredient -- Preparation Method -------------------------------bacon slices cups 1% low-fat milk cup part-skim Ricotta cheese cup (2 ounces) Gorgonzola cheese or other blue cheese -- crumbled 1 teaspoon salt 1/2 teaspoon ground red pepper 5 large eggs 1 3/4 cups diced plum tomato 1 cup finely chopped red onion 1 1/2 teaspoons dried rosemary 1 (16-ounce) loaf sourdough French bread baguette -- cut into 1-inch slices and toasted Cooking spray 2 teaspoons paprika 2 tablespoons (1/2 ounce) grated fresh Parmesan cheese Rosemary sprigs (optional) Cook bacon in a small nonstick skillet over medium-high heat until crisp; crumble and set aside.

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

Combine milk and next 5 ingredients (milk through eggs); stir with a whisk until well- blended. Combine the bacon, tomato, onion, and rosemary. Arrange half of the bread slices in a single layer in a 13 � 9-inch baking dish coated with cooking spray. Spoon half of tomato mixture evenly over bread slices. Pour half of milk mixture over tomato mixture. Repeat procedure with remaining bread, tomato mixture, and milk mixture. Sprinkle with paprika and cheese. Cover; chill 8 hours or overnight. Preheat oven to 350�. Uncover; bake at 350� for 45 minutes or until set. Garnish with rosemary sprigs, if desired. Description: "This is a great make-ahead brunch dish." Source: "Cooking Light, May 1998, p.100" Copyright: "� Cooking Light" T(Baking Time): "0:45" - - - - - - - - - - - - - - - - - - Per serving: 271 Calories (kcal); 9g Total Fat; (30% calories from fat); 15g Protein; 32g Carbohydrate; 110mg Cholesterol; 709mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2121 0 0 168 0 0 3218 20160 20133 0 5050 0 0 1034 0 * Exported from MasterCook * Strawberries with Brown Sugar and Balsamic Vinegar Recipe By Serving Size Categories Amount -------2 2 1 1/2 1/8 1/2 : : 4 Preparation Time :0:00 : Desserts

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------halved small strawberries brown sugar balsamic vinegar black pepper lemon low-fat yogurt Fresh mint leaves (optional)

Combine first 4 ingredients in a bowl; cover and marinate in refrigerator 30 minutes. Spoon into each of 4 bowls; top each with 2 tablespoons yogurt. Garnish with fresh mint leaves, if desired. Serving Size: 1/2 cup strawberries and 2 tablespoons yogurt

Source: "Cooking Light, July/August 98, p.115" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 65 Calories (kcal); 1g Total Fat; (8% calories from fat); 2g Protein; 14g Carbohydrate; 1mg Cholesterol; 21mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates NOTES : This easy recipe is one of Nathalie Dupree's favorite "stand-bys" for dessert. Nutr. Assoc. : 26358 0 0 0 4051 0 * Exported from MasterCook * Strawberry Angel Cake Recipe By Serving Size Categories Amount -------4 3/4 2 1 1 3 3 1 2 : : 16 Preparation Time :0:00 : April '98 Desserts

Cake

Measure Ingredient -- Preparation Method ------------ -------------------------------cups sliced strawberries cup sugar -- divided tablespoons evaporated skim milk (8-ounce) block 1/3 less-fat cream cheese -- softened (10-inch) round angel food cake tablespoons triple sec (orange-flavored liqueur) -- divided OR tablespoons orange juice -- divided (8-ounce) tub frozen reduced-calorie whipped topping -- thawed tablespoons sliced almonds -- toasted

Combine strawberries and 1/4 cup sugar in a small bowl; cover and let stand 1 hour. Combine 1/2 cup sugar, milk, and cream cheese in a medium bowl; beat at medium speed of a mixer until smooth. Cut cake horizontally into 3 layers using a serrated knife; place bottom layer, cut side up, on a serving plate. Brush with 1 tablespoon liqueur, and spread half of cream cheese mixture over cake. Spoon one-third of strawberries over cream cheese mixture using a slotted spoon. Repeat layers, ending with cake and liqueur. Spread whipped topping over top and sides of cake. Cover; chill 30 minutes. Arrange remaining strawberries on top of cake before serving; sprinkle with almonds. Source: "Cooking Light, April 1998, p.154" Copyright: "� Cooking Light" T(Chill Time): "0:30"

- - - - - - - - - - - - - - - - - - Per serving: 222 Calories (kcal); 5g Total Fat; (20% calories from fat); 4g Protein; 39g Carbohydrate; 8mg Cholesterol; 302mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 1/2 Other Carbohydrates Nutr. Assoc. : 20229 0 0 4049 2051 2130706543 0 0 2861 0 * Exported from MasterCook * Strawberry Margaritas Recipe By Serving Size Categories Amount -------3 1/2 2 1/2 1/2 1/2 1/4 3 : : 4 Preparation Time :0:00 : April '98

Beverages

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

Ingredient -- Preparation Method -------------------------------strawberries crushed ice tequila fresh lime juice sugar Cointreau (orange-flavored liqueur) Lime wedges (optional)

Combine strawberries, ice, tequila, lime juice, sugar, and liqueur in a blender, and process until the mixture is smooth. Pour the margaritas into 4 large glasses. Garnish margaritas with a lime wedge, if desired. Serve immediately. Serving Size: 1 cup Source: "Cooking Light, April 1998, p.105" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 199 Calories (kcal); 1g Total Fat; (4% calories from fat); 1g Protein; 29g Carbohydrate; 0mg Cholesterol; 6mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 1 Other Carbohydrates Nutr. Assoc. : 20229 0 0 0 0 2771 0 * Exported from MasterCook * Strawberry Waffles with Buttered Strawberry Sauce Recipe By Serving Size : : 6 Preparation Time :0:00

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

: Breakfast/Brunch June '98 Measure -----------cup teaspoons teaspoon teaspoon cup tablespoons tablespoon teaspoon large

Desserts

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar baking powder salt sliced strawberries 1% low-fat milk vegetable oil vanilla extract egg Cooking spray Buttered Strawberry Sauce

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

BUTTERED STRAWBERRY SAUCE cup sugar teaspoons cornstarch teaspoon lemon juice (11.5-ounce) can strawberry-banana nectar tablespoon stick margarine or butter teaspoon vanilla extract cups sliced strawberries

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, sugar, baking powder, and salt in a medium bowl; make a well in center of mixture. Place strawberries, milk, oil, vanilla, and egg in a blender; process until smooth. Add pur�ed strawberry mixture to flour mixture, stirring just until moist. Coat a waffle iron with cooking spray; preheat. Spoon about 1/4 cup batter per 4inch waffle onto hot waffle iron; spread batter to edges. Cook 5 to 6 minutes or until steaming stops; repeat with remaining batter. Serve hot with warm Buttered Strawberry Sauce. Serving Size: 1 waffle and 1/2 cup sauce _____________________ To Make Buttered Strawberry Sauce: Combine the first 4 ingredients in a medium saucepan. Bring to a boil; cook 1 minute, stirring constantly. Remove from heat; stir in margarine, vanilla, and strawberries. Yield: 3 cups Serving Size: 1/2 cup Source: "Cooking Light, June 1998, p.122" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 196 Calories (kcal); 5g Total Fat; (24% calories from fat); 4g Protein; 33g Carbohydrate; 31mg Cholesterol; 161mg Sodium

Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates Serving Ideas : The Buttered Strawberry Sauce is also great on frozen yogurt. Nutr. Assoc. : 0 0 0 0 926358 0 0 0 0 0 2130706543 0 0 0 0 5823 4098 0 926358 * Exported from MasterCook * Strawberry-Buttermilk Ice Cream Recipe By Serving Size Categories Amount -------2 1/4 1/2 1/4 2 1 1 2 : : 11 Preparation Time :0:00 : Desserts

June '98

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

Ingredient -- Preparation Method -------------------------------strawberries sugar thawed orange juice concentrate -- undiluted vanilla extract strawberry extract (optional) ripe banana low-fat buttermilk Orange rind strips (optional)

Place first 6 ingredients in a food processor; process until smooth. Combine strawberry mixture and buttermilk in freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Spoon ice cream into a freezer- safe container; cover and freeze 1 hour or until firm. Garnish with orange rind strips, if desired. Serving Size: 1/2 cup Source: "Cooking Light, June 1998, p.122" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 84 Calories (kcal); 1g Total Fat; (5% calories from fat); 2g Protein; 18g Carbohydrate; 2mg Cholesterol; 46mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates NOTES : Strawberry extract enhances the flavor of this recipe, but it can be omitted. Nutr. Assoc. : 1436 0 1007 0 1273 26344 25045 4307 * Exported from MasterCook * Strawberry-Orange M�lange

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

: : 4 Preparation Time :0:00 : Desserts

June '98

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

Ingredient -- Preparation Method -------------------------------navel oranges (about 2 pounds) sugar cornstarch fresh orange juice fresh lemon juice sliced strawberries vanilla extract almond extract vanilla low-fat ice cream Mint sprigs (optional)

Peel and section oranges over a bowl, and squeeze membranes to extract juice. Set the sections aside, and reserve 1/4 cup juice. Discard membranes. Chop the orange sections. Combine sugar and cornstarch in a 1-quart glass measure. Stir in the reserved orange juice, 1/4 cup fresh orange juice, and lemon juice, and stir with a whisk until well-blended. Stir in the chopped oranges. Microwave mixture at high 2 minutes and 45 seconds or until thick, stirring after 2 minutes. Stir in strawberries and extracts. Serve over ice cream. Garnish with mint, if desired. Serving Size: 1/2 cup fruit and 1/2 cup ice cream Source: "Cooking Light, June 1998, p.87" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 208 Calories (kcal); 3g Total Fat; (13% calories from fat); 4g Protein; 43g Carbohydrate; 9mg Cholesterol; 59mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates NOTES : A microwave speeds up the preparation of this fresh-fruit sauce. Nutr. Assoc. : 4212 0 0 0 0 1436 0 0 0 0 * Exported from MasterCook * Strawberry-Spice Cake with Cream Cheese Frosting Recipe By Serving Size Categories Amount -------: : 16 Preparation Time :0:00 : Cake June '98

Desserts

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

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

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

cups cup large large cups teaspoon teaspoon teaspoon teaspoon teaspoon teaspoon cup cup teaspoons cups

sugar stick margarine or butter -- softened eggs egg white all-purpose flour baking powder baking soda ground cinnamon salt black pepper ground cloves chopped strawberries low-fat buttermilk vanilla extract Cooking spray Cream Cheese Frosting sliced strawberries

1/2 1/4 1/4

3

CREAM CHEESE FROSTING teaspoons stick margarine or butter -- softened (8-ounce) block fat-free cream cheese -- chilled teaspoon vanilla extract teaspoon lemon juice cups sifted powdered sugar

Preheat oven to 350�. Beat the sugar and the margarine at medium speed of a mixer until well-blended (about 5 minutes). Add the eggs and egg white, 1 at a time, beating well after each addition. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and next 6 ingredients (flour through cloves) in a medium bowl. Mash chopped strawberries with a potato masher, and combine mashed strawberries, buttermilk, and vanilla. Add the flour mixture to the sugar mixture alternately with the strawberry mixture, beginning and ending with flour mixture. Pour the batter into a 13 � 9-inch baking pan coated with cooking spray. Bake at 350� for 30 minutes or until a wooden pick inserted in center comes out clean. Cool the cake in pan on a wire rack. Spread cake with Cream Cheese Frosting; arrange sliced strawberries over top of cake. Store loosely covered in refrigerator. _____________________ To Make Cream Cheese Frosting: Combine first 4 ingredients in a large bowl, and beat at high speed of a mixer until fluffy. Add powdered sugar; beat at low speed just until blended (do not overbeat. Yield: 1 1/3 cups Source: "Cooking Light, June 1998, p.126" Copyright: "� Cooking Light" T(Baking Time): "0:30" - - - - - - - - - - - - - - - - - - -

Per serving: 269 Calories (kcal); 4g Total Fat; (14% calories from fat); 4g Protein; 54g Carbohydrate; 33mg Cholesterol; 244mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 2 1/2 Other Carbohydrates Nutr. Assoc. : 0 2394 3218 0 0 0 0 0 0 0 3615 1436 25045 0 0 2130706543 1436 0 2394 0 0 0 0 * Exported from MasterCook * Strudel Verde Recipe By Serving Size Categories Amount -------2 1 1/2 1/2 1/2 1 1 1/4 dry 1/4 1/2 1/4 1/2 1/4 5 1 : : 4 Preparation Time :0:00 : April '98

Main Dish

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

Ingredient -- Preparation Method -------------------------------olive oil chopped onion (1/2-inch) sliced asparagus diced red bell pepper sliced mushrooms cooked long-grain brown rice drained canned chickpeas (garbanzo beans) -- mashed frozen chopped spinach -- thawed, drained, and squeezed frozen green peas -- thawed (2 ounces) crumbled feta cheese chopped fresh dill salt black pepper frozen phyllo dough -- thawed Cooking spray sesame seeds

Preheat oven to 350�. Heat oil in a large nonstick skillet over medium-high heat. Add onion, asparagus, bell pepper, and mushrooms; saut� 2 minutes. Stir in rice, chickpeas, spinach, and green peas. Remove from heat; cool to room temperature. Stir in feta, dill, salt, and black pepper. Place 1 phyllo sheet on work surface; lightly coat with cooking spray. Working with 1 phyllo sheet at a time, coat remaining 4 phyllo sheets with cooking spray; place one on top of the other. Place a sheet of plastic wrap over phyllo; press gently to seal sheets together. Discard plastic wrap. Remove vegetable mixture from skillet with a slotted spoon. Spoon vegetable mixture along 1 long edge of phyllo, leaving a 3-inch border. Fold over the short edges of phyllo to cover 2 inches of vegetable mixture on each end. Starting at long edge with 2-inch border, roll up jelly-roll fashion. (Do not roll tightly, or strudel may split). Place, seam side down, on a jelly- roll pan coated

with cooking spray. Lightly coat strudel with cooking spray; sprinkle with sesame seeds. Bake at 350� for 40 minutes or until golden brown. Serving Size: 1 [3-inch] piece Source: "Cooking Light, April 1998, p.134" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 316 Calories (kcal); 10g Total Fat; (28% calories from fat); 11g Protein; 46g Carbohydrate; 17mg Cholesterol; 797mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 5203 2085 0 4977 0 2603 0 0 20048 26124 0 0 0 0 0 * Exported from MasterCook * Stuffed Portobello Mushrooms Recipe By Serving Size Categories Amount -------1/2 1/4 1 2 1 4 4 1 1/2 1/2 1/2 1/2 1/4 2 2 2 : : 4 Preparation Time :0:00 : July/Aug '98 Vegetables

Stuffed Vegetables

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

Ingredient -- Preparation Method -------------------------------MARINATED MUSHROOMS chopped fresh cilantro fresh lime juice olive oil dried oregano black pepper garlic cloves -- minced portobello mushrooms -- gills and stems removed STUFFING olive oil diced red bell pepper diced yellow bell pepper diced onion (1/2-inch) cubed sourdough bread (about 6 [1-ounce] slices) (2 ounces) shredded reduced-fat Monterey Jack cheese minced fresh parsley water eggs -- lightly beaten grated Parmesan cheese

4

Prepare marinated mushrooms: Combine first 6 ingredients in a large zip-top plastic bag. Add the mushrooms; seal and marinate in refrigerator 15 minutes.

Preheat oven to 350�. Prepare stuffing: Heat oil in a large nonstick skillet over medium-high heat until hot. Add bell peppers and onion; saut� 3 minutes. Combine bell pepper mixture and bread cubes in a large bowl; stir in Jack cheese, parsley, water, and eggs. Drain mushrooms; discard marinade. Place mushroom caps, stem sides up, on a baking sheet. Spoon 1 cup stuffing into each mushroom cap, and sprinkle each with 1 1/2 teaspoons Parmesan cheese. Bake at 350� for 25 minutes or until lightly browned and mushrooms are tender. Source: "Cooking Light, July/August 98, p.142" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 283 Calories (kcal); 11g Total Fat; (33% calories from fat); 14g Protein; 33g Carbohydrate; 100mg Cholesterol; 431mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 620 4197 0 0 0 0 5630 0 5757 26424 0 0 3218 0 * Exported from MasterCook * Summer Risotto Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : Grains Side Dishes

June '98 Vegetarian Main Dishes

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

Measure Ingredient -- Preparation Method ------------ -------------------------------(14 1/2-ounce) cans vegetable broth tablespoon olive oil teaspoons margarine or butter cup diced onion cup (1/4-inch) cut green beans cup chopped red bell pepper cup diced carrot tablespoon chopped fresh flat-leaf parsley tablespoon chopped fresh basil garlic cloves -- minced cup uncooked Arborio rice or other short-grain rice cup dry white wine tablespoon grated fresh Parmesan cheese teaspoon black pepper Minced fresh flat-leaf parsley (optional)

Bring broth to a simmer in a saucepan (do not boil). Keep warm over low heat. Heat olive oil and margarine in a large Dutch oven over medium-high heat. Add the

diced onion and next 6 ingredients (onion through garlic), and saut� 6 minutes or until tender. Add rice, and cook 2 minutes, stirring constantly. Stir in wine and 1 cup broth, and cook 3 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 25 to 30 minutes). Stir in Parmesan cheese and pepper, and garnish with the minced parsley, if desired. Serving Size: about 1 cup Source: "Cooking Light, June 1998, p.147" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 295 Calories (kcal); 7g Total Fat; (21% calories from fat); 5g Protein; 48g Carbohydrate; 1mg Cholesterol; 904mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 5846 0 4098 0 3568 0 0 20067 0 620 2081 0 0 0 0 * Exported from MasterCook * Summer-Garden Tart Recipe By Serving Size Categories Amount -------2 1 1 1 1/4 1/8 3 1 1 1 1/4 1/4 1/4 1/2 : : 6 Preparation Time :0:00 : Appetizers Main Dish

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------olive oil vertically sliced Vidalia or other sweet onion cup sliced yellow squash (about 1 medium) tablespoon chopped fresh or 1 teaspoon dried thyme teaspoon salt teaspoon black pepper garlic cloves -- minced cup fresh corn kernels (about 2 ears) cup 1% low-fat milk (11 1/2-ounce) can refrigerated corn bread twists Cooking spray tablespoon yellow cornmeal cup (1 ounce) shredded part-skim Mozzarella cheese cup (1 ounce) grated fresh Parmesan cheese cup chopped fresh parsley

Preheat oven to 400�. Heat oil in a nonstick skillet over medium-high heat. Add onion and next 5 ingredients (onion through garlic); saut� 7 minutes or until browned. Combine corn

and milk in a saucepan over medium heat; cook 13 minutes. Unroll dough (do not separate into strips). Roll dough into a 12 � 10-inch rectangle on a lightly floured surface. Place dough on a baking sheet coated with cooking spray and sprinkled with cornmeal. Crimp edges of dough with fingers to form a rim. Sprinkle Mozzarella cheese over crust; top with corn mixture and vegetables. Sprinkle with Parmesan cheese. Bake at 400� for 15 minutes or until crust is golden. Let stand 10 minutes. Sprinkle with parsley. Source: "Cooking Light, July/August 98, p.96" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 244 Calories (kcal); 7g Total Fat; (24% calories from fat); 9g Protein; 37g Carbohydrate; 4mg Cholesterol; 605mg Sodium Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 5454 5654 3413 0 0 0 3357 0 26494 0 0 26116 1034 0 * Exported from MasterCook * Super Morning Shake Recipe By Serving Size Categories Amount -------2 2 1 1 1/2 : : 2 Preparation Time :0:00 : Beverages July/Aug '98

Breakfast/Brunch

Measure Ingredient -- Preparation Method ------------ -------------------------------tablespoons nonfat dry milk tablespoons honey (8 ounce) carton vanilla low-fat yogurt (8 ounce) can pineapple chunks in juice -- undrained cup ice cubes

Combine first 4 ingredients in a blender; process until smooth. With blender on, add ice cubes, 1 at a time; process until smooth. Serving size: 1 1/4 cups Description: "This shake is not only delicious, but it also has less than 2 grams of fat and as much calcium as a glass of milk. Refrigerate the other serving for a treat later in the day." Source: "Cooking Light, July/August 98, p.156" Copyright: "� Cooking Light" Yield:

"1 1/4 cups" - - - - - - - - - - - - - - - - - - Per serving: 257 Calories (kcal); 2g Total Fat; (5% calories from fat); 9g Protein; 55g Carbohydrate; 7mg Cholesterol; 118mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 * Exported from MasterCook * Sweet Potato-Plantain Bake Recipe By Serving Size Categories Amount -------7 2 1/3 1/4 1/4 1/4 1/4 1/4 : : 8 Preparation Time :0:00 : July/Aug '98

Side Dishes

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

Ingredient -- Preparation Method -------------------------------(1/2-inch) cubed peeled sweet potato (about 2 1/4 pounds) sliced very ripe plantain (about 1 pound) packed brown sugar fat-free milk low-fat sour cream ground allspice Cooking spray whole pitted dates -- chopped slivered almonds -- toasted

Preheat oven to 350�. Place potato in a saucepan, and cover with water; bring to a boil. Reduce heat; simmer 7 minutes. Add plantain; simmer 7 minutes or until very tender, and drain. Return potato and plantain to pan. Add sugar, milk, sour cream, and allspice; beat 2 minutes at high speed of a mixer until smooth. Spoon into a 1 1/2-quart baking dish coated with cooking spray. Sprinkle with dates and almonds. Bake at 350� for 30 minutes or until thoroughly heated. Serving Size: 3/4 cup Source: "Cooking Light, July/August 98, p.173" Copyright: "� Cooking Light" Yield: "6 cups" - - - - - - - - - - - - - - - - - - Per serving: 255 Calories (kcal); 3g Total Fat; (11% calories from fat); 4g Protein; 55g Carbohydrate; 2mg Cholesterol; 33mg Sodium Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 1/2

Other Carbohydrates Nutr. Assoc. : 5212 4524 0 4938 0 0 0 20027 0 * Exported from MasterCook * Sweet-and-Sour Red Cabbage with Plums Recipe By Serving Size Categories Amount -------2 1 6 2 1/2 1/2 1/2 : : 4 Preparation Time :0:00 : July/Aug '98 Vegetables

Side Dishes

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

3

Ingredient -- Preparation Method -------------------------------bacon slices chopped onion shredded red cabbage sliced ripe red-skinned plums (about 6 medium) balsamic vinegar caraway seeds sugar black pepper

Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from skillet; crumble. Add onion to bacon drippings in skillet; saut� 5 minutes. Add cabbage, plums, vinegar, and caraway seeds; reduce heat, and cook 20 minutes until cabbage is tender, stirring occasionally. Add bacon, sugar, and pepper; cook an additional 10 minutes. Serving Size: 1 cup Source: "Cooking Light, July/August 98, p.186" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 150 Calories (kcal); 2g Total Fat; (13% calories from fat); 4g Protein; 32g Carbohydrate; 3mg Cholesterol; 64mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 1 Fruit; 0 Fat; 1/2 Other Carbohydrates Serving Ideas : Serve with ham, pork loin, or roast chicken NOTES : To complement the reddish-purple hue of the cabbage, select a red-skinned plum, such as Santa Rosa, or a deep-purple to black-skinned variety, such as Friar. Nutr. Assoc. : 2121 0 0 4526 0 252 0 0 * Exported from MasterCook * Sweet-Pea Guacamole

Recipe By Serving Size Categories Amount -------1 1 1/3 1/4 1 1/2 1 1/2 4 2 84

: : 14 Preparation Time :0:00 : Appetizers Dips

April '98

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

Ingredient -- Preparation Method -------------------------------fresh shelled green peas (about 3/4 pound) ripe avocado -- peeled and seeded minced green onions bottled salsa fresh lime juice hot sauce ground cumin cilantro sprigs garlic cloves baked tortilla chips

Steam peas, covered, 4 minutes or until tender. Combine peas and next 8 ingredients (peas through garlic) in a food processor or blender, and pulse until just combined. Serve guacamole with tortilla chips. Serving Size: 2 tablespoons guacamole and 6 chips Source: "Cooking Light, April 1998, p.134" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 62 Calories (kcal); 3g Total Fat; (35% calories from fat); 2g Protein; 9g Carbohydrate; 0mg Cholesterol; 70mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Frozen green peas may be substituted for fresh. Nutr. Assoc. : 20091 2108 3585 1325 0 0 0 3349 0 5945 * Exported from MasterCook * Tabbouleh with Oranges and Sunflower Seeds Recipe By Serving Size Categories Amount -------3/4 2 2 1 1 1/2 1/4 : : 5 Preparation Time :0:00 : International Side Dishes

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------uncooked bulgur or cracked wheat boiling water navel oranges sugar olive oil salt

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

teaspoon cup cup cup cup

2 thick) slices 2 tablespoons

black pepper chopped fresh parsley chopped fresh mint diced seeded peeled cucumber coarsely chopped red onion navel oranges -- each cut crosswise into 10 (1/4-inchsunflower seeds

Combine bulgur and boiling water in a large bowl. Cover and let stand 30 minutes, and drain. Peel and section 2 oranges over a bowl; squeeze membranes to extract juice. Set sections aside; reserve 1/4 cup juice. Discard membranes. Combine reserved orange juice, sugar, oil, salt, and pepper; stir well with a whisk. Add orange sections, parsley, mint, cucumber, and onion to bulgur mixture; stir well. Add orange juice mixture; toss gently to coat. Cover and chill at least 2 hours. Arrange the orange slices on each of 5 serving plates; top with tabbouleh. Sprinkle evenly with sunflower seeds. Serving Size: 1 cup tabbouleh and 4 orange slices Cuisine: "Middle East" Source: "Cooking Light, July/August 98, p.124" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 206 Calories (kcal); 6g Total Fat; (26% calories from fat); 5g Protein; 35g Carbohydrate; 0mg Cholesterol; 125mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 218 0 1014 0 0 0 0 0 0 3010 20221 1014 0 * Exported from MasterCook * Tandoori Chicken Wrap Recipe By Serving Size Categories Amount -------2 1 1 1/2 : : 4 Preparation Time :0:00 : Jan/Feb '98 Poultry

Main Dish

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

Ingredient -- Preparation Method -------------------------------low-sodium soy sauce ground cumin ground turmeric ground coriander

1 2

1/4 1/4

teaspoon teaspoon pound teaspoons cups cup cup

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

ground red pepper dried orange peel skinned, boned chicken breast halves -- cut into strips sesame oil or vegetable oil -- divided Cooking spray julienne-cut carrot (1 1/2-inch) sliced green onions (1-inch) fresh cilantro leaves Tomato-Curry Yogurt (recipe follows) (6-inch) flour tortillas mango chutney Cilantro sprigs (optional) TOMATO-CURRY YOGURT plain low-fat yogurt tomato sauce curry powder sugar pepper

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

cup cup teaspoon teaspoon teaspoon

Combine the first 7 ingredients in a medium bowl, stirring to coat chicken. Cover mixture, and marinate in refrigerator 30 minutes. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium heat. Add chicken; cook 8 minutes or until done. Remove chicken from skillet; keep warm. Add 1 teaspoon oil to skillet; place over medium-high heat until hot. Add carrot and green onions; saut� for 10 minutes or until browned. Stir in cilantro leaves. Spread 3 tablespoons Tomato-Curry Yogurt over each tortilla. Top each with 1 cup chicken mixture and 1/3 cup carrot mixture. Roll up tortillas. Serve each wrap with 2 tablespoons of mango chutney, and garnish with cilantro sprigs, if desired. _____________________ To Make Tomato-Curry Yogurt: Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl using a rubber spatula. Stir in tomato sauce and remaining ingredients. Cover and chill. Recipe Makes: 3/4 cup Serving Size: 3 tablespoons Source: "Cooking Light, January/February 1998, p.105" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 395 Calories (kcal); 7g Total Fat; (18% calories from fat); 34g Protein; 39g Carbohydrate; 70mg Cholesterol; 1288mg Sodium Food Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : For a taste of the Mideast, add turmeric, coriander, curry, and cumin to your spice rack. Sesame oil adds a nutty flavor to this dish; you can use vegetable oil in its place. Nutr. Assoc. : 0 0 0 0 0 1009 2313 1356 0 20024 3585 0 2130706543 1664

26535 0 0 0 0 0 0 0 * Exported from MasterCook * Tarragon-Roasted Chicken with Mushrooms and Potatoes Recipe By Serving Size Categories Amount -------1 8 4 6 : : 4 Preparation Time :0:00 : March '98

Poultry

Measure -----------(3-pound) medium teaspoon teaspoon cups

1/2 1/2

Ingredient -- Preparation Method -------------------------------roasting chicken Cooking spray tarragon sprigs red potatoes (about 1 1/4 pounds) -- halved salt -- divided pepper -- divided quartered mushrooms (about 1 pound)

Preheat oven to 500�. Remove and discard giblets and neck from the chicken. Rinse chicken under cold water, and pat dry. Trim excess fat from chicken. Place chicken, breast side up, on the rack of a broiler pan coated with cooking spray. Place tarragon sprigs in body cavity of chicken. Arrange potatoes around chicken, and sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper over potatoes. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 500� for 15 minutes; turn potatoes. Add mushrooms; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Bake at 500� for an additional 15 minutes. Stir mushrooms and bake at 500� for an additional 15 minutes or until thermometer registers 180� and chicken juices run clear. Discard skin. Serving Size: 3 ounces chicken, 2 potato halves, and 3/4 cup mushrooms Description: "The chicken and potatoes roast first together. Mushrooms are added later and then stirred so that they roast evenly." Source: "Cooking Light, March 1998, p.162" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 361 Calories (kcal); 7g Total Fat; (18% calories from fat); 54g Protein; 19g Carbohydrate; 159mg Cholesterol; 460mg Sodium Food Exchanges: 1 Grain(Starch); 7 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4765 0 3412 26355 0 0 4196 * Exported from MasterCook *

Tequila Sunrise Pasta Quattro Fromaggio Recipe By Serving Size Categories Amount -------1 1 1/2 1/4 1 1/4 1/4 1/4 6 2 1/4 : : 4 Preparation Time :0:00 : March '98 Vegetarian Main Dishes

Pasta

Measure Ingredient -- Preparation Method ------------ -------------------------------tablespoon stick margarine or butter tablespoon all-purpose flour teaspoon pepper teaspoon salt (12-ounce) can evaporated skim milk cup (1 ounce) shredded Fontina cheese cup (1 ounce) crumbled Gorgonzola or other blue cheese cup (1 ounce) diced Camembert cheese cups hot cooked rigatoni (about 9 ounces uncooked pasta) tablespoons chopped fresh basil cup (1 ounce) finely grated fresh Parmesan cheese

Melt margarine in a large saucepan over medium heat. Add flour; cook 30 seconds, stirring constantly with a whisk. Add pepper, salt, and milk, and bring to a simmer, stirring frequently. Remove from heat, and add fontina, Gorgonzola, and Camembert cheeses, stirring until cheeses melt. Stir in pasta and basil; spoon into each of 4 bowls. Sprinkle with Parmesan cheese. Serving Size: 1 1/4 cups pasta and 1 tablespoon Parmesan Source: "Cooking Light, March 1998, p.89" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 521 Calories (kcal); 14g Total Fat; (24% calories from fat); 25g Protein; 71g Carbohydrate; 40mg Cholesterol; 657mg Sodium Food Exchanges: 4 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : March is Oscar month, and we proudly present some dishes that have appeared in some of our favorite films. We've lightened them for today's audiences. And in some cases, we've reformatted and even colorized them. Two Hollywood hunks vie for the attentions of beautiful restaurant manager Michelle Pfeiffer in TEQUILA SUNRISE. But when Mel Gibson oohs and aahs over Pfeiffer's pasta with four cheeses, a food star is born. Kurt Russell costars. Nutr. Assoc. : 2394 0 0 0 0 588 2992 2427 2836 0 20086 * Exported from MasterCook * Tex-Mex Black Bean Dip

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

: : 14 Preparation Time :0:00 : Appetizers June '98

International

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

Ingredient -- Preparation Method -------------------------------vegetable oil chopped onion garlic cloves -- minced cup diced tomato cup bottled picante sauce teaspoon chili powder teaspoon ground cumin (15-ounce) can black beans -- drained cup (1 ounce) shredded reduced-fat Monterey Jack cheese cup chopped fresh cilantro tablespoon fresh lime juice

Heat oil in a medium nonstick skillet over medium heat. Add onion and garlic, and saut� 4 minutes or until tender. Add tomato and next 4 ingredients (tomato through beans); cook 5 minutes or until thick, stirring constantly. Remove from heat; partially mash with a potato masher. Add cheese, cilantro, and lime juice, stirring until cheese melts. Serve warm or at room temperature. Serving Size: 2 tablespoons Cuisine: "Mexican" Source: "Cooking Light, June 1998, p.100" Copyright: "� Cooking Light" Yield: "1 2/3 Cups" - - - - - - - - - - - - - - - - - - Per serving: 55 Calories (kcal); 1g Total Fat; (12% calories from fat); 4g Protein; 9g Carbohydrate; 1mg Cholesterol; 58mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Seattle reader David Maddux said of this dish, "Now here's a reason to live." Serve with homemade flour tortilla chips (cut flour tortillas into wedges, and toast in the oven at 350� for 8 to 10 minutes or until browned). Nutr. Assoc. : 0 0 620 0 1114 0 0 157 26424 0 0 * Exported from MasterCook * Tex-Mex Chicken Soup with Split Peas Recipe By :

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

: 6 Preparation Time :0:00 : May '98 Soups And Stews

Poultry

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

Ingredient -- Preparation Method -------------------------------chili powder ground coriander salt garlic powder ground red pepper black pepper skinned, boned chicken breasts vegetable oil Cooking spray vertically sliced onion thinly sliced yellow bell pepper thinly sliced green bell pepper thinly sliced red bell pepper low-salt chicken broth water green split peas salt bottled salsa fresh lime juice (10-inch) flour tortillas -- cut into 1/4-inch-thick (3 ounces) shredded reduced-fat Monterey Jack cheese

Combine the first 6 ingredients in a shallow dish. Dredge the chicken in the spice mixture. Heat vegetable oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add the chicken, and saut� 6 minutes on each side or until chicken is done. Remove chicken from pan, and cool. Cut the chicken into 1/2-inch pieces. Add onion and bell peppers to skillet, and saut� for 3 minutes. Add chicken pieces, broth, water, split peas, and 1/4 teaspoon salt, and bring to a boil. Partially cover, reduce heat, and simmer for 30 minutes or until the peas are tender. Add salsa and lime juice, and simmer an additional 10 minutes. Preheat broiler. Spread the tortilla strips in a single layer on a baking sheet coated with cooking spray; lightly coat tortillas with cooking spray. Broil tortilla strips 4 minutes or until lightly browned, stirring once. Ladle soup into each of 6 bowls; top with tortilla strips, and sprinkle with cheese. Serving Size: 1 1/3 cups soup, about 3/4 cup tortilla strips, and 2 tablespoons cheese Source: "Cooking Light, May 1998, p.162" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - -

Per serving: 295 Calories (kcal); 6g Total Fat; (17% calories from fat); 32g Protein; 28g Carbohydrate; 64mg Cholesterol; 409mg Sodium Food Exchanges: 1 Grain(Starch); 4 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : While the split peas rev up the carbohydrates in this chicken soup, the bell peppers pump up the vitamin C. Nutr. Assoc. : 0 0 0 0 0 0 2313 0 0 27187 4943 3572 20164 20230 5630 3572 4695 1325 0 1666 26424 * Exported from MasterCook * Texas Barbecue Wrap Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : May '98

Vegetarian Main Dishes

Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup barbecue sauce 1 teaspoon chili powder 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 1 (12.3-ounce) package light tofu -- drained and sliced lengthwise into 1/4-inch pieces 2 teaspoons olive oil 1/4 cup chopped onion 1 teaspoon ground turmeric 2 garlic cloves -- minced 1 jalape�o pepper -- seeded and minced 1 1/2 cups water 3/4 cup uncooked basmati rice 4 curly leaf lettuce leaves 4 (10-inch) fat-free flour tortillas 1 cup (4 ounces) shredded reduced-fat Monterey Jack cheese 1/2 cup plain fat-free yogurt 8 (1/8-inch-thick) tomato slices -- cut in half crosswise Preheat broiler. Combine the first 4 ingredients in a small bowl. Brush the barbecue sauce mixture over both sides of the tofu. Broil the tofu for 4 minutes on each side or until the tofu is bubbly. Heat olive oil in a medium saucepan over medium-high heat. Add chopped onion, ground turmeric, minced garlic, and jalape�o, and saut� 1 minute. Add water and rice; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until rice is tender. Place 1 lettuce leaf on each tortilla. Divide the broiled tofu slices evenly among the tortillas. Top each with 3/4 cup rice mixture, 1/4 cup shredded cheese, 2 tablespoons yogurt, and 2 tomato slices, and roll up. Cut each tortilla diagonally in half.

Description: ""Tofu is at home on the range with spicy barbecue sauce, Jack cheese, and aromatic rice, all wrapped up in a tortilla."" Source: "Cooking Light, May 1998, p.143" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 339 Calories (kcal); 7g Total Fat; (19% calories from fat); 21g Protein; 46g Carbohydrate; 10mg Cholesterol; 567mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 5680 0 0 0 620 26360 0 2155 4780 25064 26424 20137 258 0 * Exported from MasterCook * Thai Crab Cakes with Cilantro-Peanut Sauce Recipe By Serving Size Categories Amount -------1 1/4 1 1/4 1/4 2 1/8 1 1 1 2 : : 4 Preparation Time :0:00 : Appetizers July/Aug '98

International

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

Ingredient -- Preparation Method -------------------------------fresh breadcrumbs fresh bean sprouts -- chopped finely chopped green onions coarsely chopped fresh cilantro fresh lime juice ground red pepper egg egg white -- lightly beaten lump crabmeat -- shell pieces removed olive oil -- divided Cooking spray Cilantro-Peanut Sauce CILANTRO-PEANUT SAUCE balsamic vinegar granulated sugar brown sugar low-sodium soy sauce crushed red pepper salt garlic clove -- minced creamy peanut butter chopped fresh cilantro chopped fresh mint

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

cup tablespoons tablespoons tablespoons teaspoon teaspoon tablespoons cup tablespoons

Combine the first 9 ingredients in a medium bowl; cover and chill 1 hour. Divide

mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium heat until hot. Add 4 patties; cook 3 minutes on each side or until lightly browned. Remove patties from skillet, and keep warm. Wipe skillet clean with paper towels; recoat with cooking spray. Repeat procedure with 1 teaspoon oil and 4 patties. Serve with Cilantro-Peanut Sauce. Serving Size: 2 patties and 3 tablespoons sauce ____________________ To Make Cilantro-Peanut Sauce: Combine the first 7 ingredients in a small saucepan, and bring to a boil, stirring frequently. Remove from heat. Add peanut butter, and stir with a whisk until smooth. Cool, and stir in cilantro and mint. Yield: 3/4 cup Cuisine: "Asian" Source: "Cooking Light, July/August 98, p.130" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 294 Calories (kcal); 9g Total Fat; (28% calories from fat); 28g Protein; 26g Carbohydrate; 135mg Cholesterol; 847mg Sodium Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 1 Other Carbohydrates Nutr. Assoc. : 0 96 0 20056 0 0 0 0 0 0 0 2130706543 0 0 0 0 0 0 0 0 5011 0 0 * Exported from MasterCook * Thai Eggplant Dip Recipe By Serving Size Categories Amount -------1 1/3 2 2 2 1 1/4 1/8 1 : : 24 Preparation Time :0:00 : Dips July/Aug '98

International

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

Ingredient -- Preparation Method -------------------------------eggplant golden raisins -- chopped water chopped fresh basil fresh lemon juice olive oil black pepper salt garlic clove -- minced

4 1/2 3

6 inch cup tablespoons

pitas (2 ounces) shredded part-skim Mozzarella cheese grated Parmesan cheese

Preheat oven to 425�. Pierce eggplant several times with a fork, and wrap in foil. Place eggplant on a baking sheet, and bake at 425� for 1 hour. Cool slightly. Peel, seed, and mash eggplant with a potato masher. Combine raisins and water in a small bowl. Cover with plastic wrap; vent. Microwave at HIGH 30 seconds. Let stand, covered, 10 minutes; drain. Add raisins, basil, and next 5 ingredients (basil through garlic) to eggplant. Preheat broiler. Sprinkle pitas with cheeses, and broil for 2 minutes or until cheese melts. Cut each pita into 6 wedges, and serve with eggplant dip. Serving Size: 1 pita wedge and 1 tablespoon dip Cuisine: "Asian" Source: "Cooking Light, July/August 98, p.133" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 50 Calories (kcal); 1g Total Fat; (16% calories from fat); 2g Protein; 9g Carbohydrate; 2mg Cholesterol; 90mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 1140 26145 0 * Exported from MasterCook * Thai Scallops with Asparagus Recipe By Serving Size Categories : : 4 Preparation Time :0:10 : Fish And Shellfish July/Aug '98

International Main Dish

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

Measure -----------pounds tablespoon tablespoons teaspoons cloves cups cup

Ingredient -- Preparation Method -------------------------------sea scallops cornstarch olive oil minced peeled fresh ginger garlic -- minced (2-inch) sliced asparagus (about 1/2 pound) fat free less sodium chicken broth

1 1 1 2 2

1/2

tablespoon tablespoon teaspoon tablespoons teaspoon cups

fresh lemon juice low-sodium soy sauce chile pur�e with garlic sauce chopped fresh basil grated lemon rind hot cooked long-grain rice Basil Sprigs (optional)

Combine the scallops and cornstarch. Heat olive oil in a large nonstick skillet over medium-high heat. Add scallops, and stir-fry 4 minutes. Remove scallops from pan. Add minced ginger and garlic, and stir-fry 10 seconds. Stir in sliced asparagus and next 4 ingredients (asparagus through chile pur�e), and cook, uncovered, 2 minutes. Return the scallops to pan; cover and cook 1 minute. Remove from heat, and stir in chopped basil and grated lemon rind. Serve with rice. Garnish with basil sprigs, if desired. Serving Size: 1 cup scallop mixture and 1/2 cup rice Cuisine: "Asian" Source: "Cooking Light, July/August 98, p.148" Copyright: "� Cooking Light" T(Cooking Time): "0:08" - - - - - - - - - - - - - - - - - - Per serving: 329 Calories (kcal); 7g Total Fat; (18% calories from fat); 33g Protein; 33g Carbohydrate; 56mg Cholesterol; 505mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4862 0 0 26086 0 2085 58487 0 0 2615 0 0 632 2130706543 * Exported from MasterCook * Thai Shrimp-and-Pasta Salad Recipe By Serving Size Categories : : 2 Preparation Time :0:00 : Fish And Shellfish March '98 Salads

International Pasta

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

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

Ingredient -- Preparation Method -------------------------------uncooked linguine shredded carrot medium shrimp -- cooked and peeled thinly sliced Boston lettuce leaves fresh cilantro leaves chopped unsalted, dry-roasted peanuts fresh lime juice fish sauce

2 1 2 1/2 2 1 2

tablespoons tablespoon teaspoons teaspoons teaspoon

chopped fresh chopped green sugar vegetable oil grated peeled garlic cloves

cilantro onions fresh ginger -- minced

Cook pasta in boiling water 9 1/2 minutes. Add carrot; cook an additional 30 seconds. Drain, and cool. Combine pasta mixture, shrimp, lettuce, cilantro leaves, and peanuts in a large bowl; toss well. Combine lime juice and remaining ingredients in a jar. Cover tightly, and shake vigorously. Pour over pasta mixture, tossing gently to coat. Serving Size: 2 cups Cuisine: "Asian" Source: "Cooking Light, March 1998, p.154" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 367 Calories (kcal); 9g Total Fat; (22% calories from fat); 30g Protein; 41g Carbohydrate; 175mg Cholesterol; 188mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates NOTES : Store the shrimp-pasta mixture and vinaigrette separately in the refrigerator; toss just before serving. Fish sauce is a salty condiment that accounts for the high sodium content of this salad. It comes bottled and is sometimes labeled nam pla in Asian markets or your supermarket's ethnic-food section. Nutr. Assoc. : 26045 4921 0 3921 0 26041 0 0 0 0 0 3924 20083 620 * Exported from MasterCook * The "Works" Stuffed Potatoes Recipe By Serving Size Categories Amount -------4 3 4 1 : : 4 Preparation Time :0:00 : Jan/Feb '98 Vegetarian Main Dishes

Vegetables

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

1/2 1/3 1/4

medium cup cup cup cup

Ingredient -- Preparation Method -------------------------------bacon slices Cooking spray garlic cloves -- minced baking potatoes (about 2 pounds) low-fat sour cream (2 ounces) shredded reduced-fat extra-sharp Cheddar cheese -- divided minced green onions -- divided 1% low-fat milk

1/4

teaspoon

salt Freshly ground pepper (optional)

Preheat oven to 400�. Cook bacon in a medium nonstick skillet over medium heat until crisp. Remove from skillet; crumble and set aside. Wipe skillet clean with paper towels. Place skillet coated with cooking spray over medium heat until hot. Add garlic; saut� 1 minute. Set aside. Bake potatoes at 400� for 1 hour or until done; cool slightly. Cut a lengthwise slit across top of potatoes; carefully scoop pulp into a bowl, leaving shells intact. Add half of crumbled bacon, garlic, sour cream, 1/4 cup cheese, 3 tablespoons onions, milk, and salt to pulp; mash. Increase oven temperature to 450�. Stuff shells with potato mixture; top with half of crumbled bacon, 1/4 cup cheese, and remaining onions. Place the stuffed potatoes on a baking sheet. Bake at 450� for 15 minutes or until potatoes are thoroughly heated. Sprinkle with pepper, if desired. Source: "Cooking Light, January/February 1998, p.151" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 394 Calories (kcal); 17g Total Fat; (39% calories from fat); 14g Protein; 46g Carbohydrate; 31mg Cholesterol; 475mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 26321 0 0 5669 0 26148 0 0 0 3622 * Exported from MasterCook * The Big Easy Cajun Gumbo Recipe By Serving Size Categories Amount -------2 1 1 1 1 4 1/4 3/4 1 1 : : 6 Preparation Time :0:00 : March '98

Soups And Stews

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

Ingredient -- Preparation Method -------------------------------all-purpose flour vegetable oil chopped onion chopped celery chopped green bell pepper garlic cloves -- minced cup water teaspoon hot pepper sauce (14.5-ounce) can no-salt-added stewed tomatoes -- undrained (10 1/2-ounce) can low-salt chicken broth

2 1/2 1/2 1 1 3

bay leaves pound turkey kielbasa -- cut into 1/4-inch thick slices pound medium shrimp -- peeled and deveined (10-ounce) package frozen cut okra -- thawed tablespoon fil� powder cups hot cooked rice Chopped fresh flat-leaf parsley -- optional

Place flour in a saucepan. Cook over medium-high heat 7 minutes or until very brown; stir constantly with a whisk. (If flour browns too fast, remove from heat; stir constantly until it cools down.) Place browned flour in a small bowl. Heat oil in saucepan over medium-high heat. Add onion, celery, bell pepper, and garlic; saut� 8 minutes or until tender. Sprinkle vegetables with browned flour; cook 1 minute, stirring constantly. Stir in water and next 4 ingredients (water through bay leaves). Bring to a boil; reduce heat, and simmer, uncovered, 10 minutes. Add sausage; simmer, uncovered, 5 minutes. Add shrimp and okra; cover and simmer 5 minutes or until shrimp are done. Discard bay leaves. Stir in fil�. Serve over rice. Sprinkle with parsley, if desired. Serving Size: 1 cup gumbo and 1/2 cup rice Source: "Cooking Light, March 1998, p.174" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 309 Calories (kcal); 7g Total Fat; (19% calories from fat); 21g Protein; 43g Carbohydrate; 95mg Cholesterol; 458mg Sodium Food Exchanges: 2 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : March is Oscar month, and we proudly present some dishes that have appeared in some of our favorite films. We've lightened them for today's audiences. And in some cases, we've reformatted and even colorized them. When THE BIG EASY costars Dennis Quaid and Ellen Barkin dine out, Quaid's character banters with the chef about the amount of fil� in his gumbo. Fil� powder, which is made from dried sassafras leaves, is used to thicken and flavor gumbo. Nutr. Assoc. : 0 0 0 0 0 620 0 0 213 0 2160 0 0 3464 3677 0 20067 * Exported from MasterCook * The Santa Fe Wrap Recipe By Serving Size Categories Amount -------3/4 1/4 : : 4 Preparation Time :0:00 : March '98

Sandwiches

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

Ingredient -- Preparation Method -------------------------------canned chickpeas (garbanzo beans) -- rinsed and drained part-skim Ricotta cheese

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

tablespoons tablespoon cup cup tablespoon teaspoon cups cup tablespoons tablespoons

tub-style light cream cheese -- softened fresh lime juice garlic clove (2 ounces) crumbled Feta cheese canned black beans -- rinsed and drained minced fresh cilantro hot sauce (10-inch) fat-free flour tortillas thinly sliced curly leaf lettuce shredded peeled jicama (1 1/2 ounces) finely shredded Monterey Jack cheese finely diced red onion

Place first 5 ingredients in a food processor or blender; process until smooth. Add feta, black beans, cilantro, and sauce; pulse 4 or 5 times or until combined. Spread 1 1/2 tablespoons bean mixture over each tortilla; top each with 1/3 cup lettuce. Divide jicama and remaining ingredients evenly among tortillas; roll up. Cut each wrap in half diagonally. Serving Size: 1 wrap Source: "Cooking Light, March 1998, p.124" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 271 Calories (kcal); 10g Total Fat; (34% calories from fat); 14g Protein; 31g Carbohydrate; 35mg Cholesterol; 639mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2603 0 3928 0 0 20048 2797 0 0 25064 4780 3794 916 20221 * Exported from MasterCook * Three-Mushroom Two-Tomato Pot Roast Recipe By Serving Size Categories Amount -------1 2 1 1/2 1 1/2 1 3 1 1 : : 8 Preparation Time :0:00 : Beef Main Dish

Jan/Feb '98

Measure -----------(3-pound) teaspoons cups teaspoons large cup cup

Ingredient -- Preparation Method -------------------------------boned beef bottom round roast vegetable oil chopped onion dried thyme garlic clove -- minced bay leaves low-salt chicken broth dry red wine

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

cup teaspoon teaspoon pound pounds ounce

canned whole tomatoes -- undrained and chopped salt pepper carrots (8 medium) -- peeled and halved boiling onions (8 small) -- peeled sun-dried tomatoes (about 12) -- packed without oil,

cups shiitake mushroom caps (about 12 ounces) (8-ounce) package button mushrooms -- quartered (8-ounce) package cremini mushrooms -- quartered

Preheat oven to 300�. Trim fat from roast. Heat oil in a Dutch oven over medium-high heat until hot. Add roast; brown on all sides. Remove roast; set aside. Add chopped onion to pan; saut� 3 minutes. Add thyme, garlic, and bay leaves; saut� 1 minute. Add broth, wine, and canned tomatoes, scraping pan to loosen browned bits. Return roast to pan; sprinkle with salt and pepper. Cover and bake at 300� for 1 hour. Remove from oven; turn roast over. Add carrots, boiling onions, and sun- dried tomatoes. Cover; bake 1 hour. Add mushrooms. Cover; bake an additional hour or until roast is very tender. Let stand 10 minutes. Thinly slice roast and serve with vegetables. Serving Size: 3 ounces beef and 1 1/4 cups mushroom mixture Source: "Cooking Light, January/February 1998, p.182" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 366 Calories (kcal); 11g Total Fat; (26% calories from fat); 43g Protein; 22g Carbohydrate; 99mg Cholesterol; 397mg Sodium Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4786 0 0 0 0 0 0 0 2470 0 0 2495 2305 1447 4197 231 4196 * Exported from MasterCook * Three-Onion Pizza Recipe By Serving Size Categories Amount -------2 1/4 3/4 1 1 2 : : 6 Preparation Time :0:00 : April '98 Pizza

Main Dish

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

Ingredient -- Preparation Method -------------------------------bread flour salt -- divided quick-rise yeast very warm water (120� to 130�) olive oil -- divided

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

tablespoon cup cup cup cup tablespoon tablespoons

cornmeal (2 ounces) crumbled feta cheese thinly sliced sweet onion thinly sliced green onions thinly sliced leek chopped fresh or 1 teaspoon dried oregano (1/2 ounce) grated fresh parmesan cheese

Preheat oven to 425�. Lightly spoon flour into dry measuring cups; level with a knife. Place flour, 1/2 teaspoon salt, and yeast in a food processor; pulse 2 times or until blended. With processor on, slowly add water and 1 tablespoon oil through food chute; process until dough forms a ball. Process an additional 45 seconds. Turn dough out onto a lightly floured surface; knead lightly 4 to 5 times. Cover and let rest 30 minutes. Roll dough into a 14-inch circle on a lightly floured surface. Place dough on a baking sheet sprinkled with cornmeal. Crimp edges of dough with fingers to form a rim. Sprinkle feta cheese evenly over dough. Combine onions, leek, oregano, 1 tablespoon oil, and 1/4 teaspoon salt; spread onion mixture evenly over pizza crust. Sprinkle with parmesan cheese; bake at 425� for 25 minutes or until crust is lightly browned. Source: "Cooking Light, April 1998, p.96" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 289 Calories (kcal); 9g Total Fat; (27% calories from fat); 10g Protein; 43g Carbohydrate; 12mg Cholesterol; 443mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 5626 5472 0 0 20048 20230 0 793 3390 20086 * Exported from MasterCook * Three-Pepper Quesadillas Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : International Vegetables

June '98 Vegetarian Main Dishes

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

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

Ingredient -- Preparation Method -------------------------------finely chopped yellow bell pepper finely chopped red bell pepper chopped Vidalia or other sweet onion finely chopped seeded jalape�o pepper ground cumin salt

1/4 8 1

teaspoon cup

freshly ground pepper Cooking spray (6-inch) corn tortillas (4 ounces) shredded reduced-fat Monterey Jack cheese

Combine first 7 ingredients in a bowl. Place a large skillet coated with cooking spray over medium-high heat until hot. Add 1 tortilla, and top with 1/4 cup bell pepper mixture. Sprinkle with 1/4 cup cheese; top with 1 tortilla. Cook 2 minutes on each side or until golden, pressing down with a spatula. Repeat procedure with remaining tortillas, bell pepper mixture, and cheese. Serving Size: 1 quesadilla Cuisine: "Mexican" Source: "Cooking Light, June 1998, p.108" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 210 Calories (kcal); 4g Total Fat; (19% calories from fat); 12g Protein; 31g Carbohydrate; 10mg Cholesterol; 501mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 26064 20164 5203 26061 0 0 0 0 2883 26424 * Exported from MasterCook * Three-Pepper Salsa Recipe By Serving Size Categories Amount -------1 1/2 3 1/2 2 1 1 3 2 2 : : 9 Preparation Time :0:00 : Appetizers Dips

April '98

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

1/2 1/4

1/4

Ingredient -- Preparation Method -------------------------------boiling water dried ancho chiles OR crushed red pepper poblano chiles yellow bell pepper diced tomato diced red onion chopped fresh cilantro orange juice lime juice minced, seeded serrano chile salt

Combine water and ancho chiles in a small bowl; cover anchos, and let stand for 30 minutes or until soft. Drain well; seed and chop. Preheat broiler. Cut poblanos and bell pepper in half lengthwise; discard seeds and membranes. Place poblanos and bell pepper halves, skin sides up, on a foillined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and dice poblanos and bell pepper. Combine anchos, roasted poblanos and bell pepper, tomato, and the remaining ingredients in a medium bowl; cover salsa, and chill. Serving Size: 1/4 cup Source: "Cooking Light, April 1998, p.107" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 20 Calories (kcal); trace Total Fat; (5% calories from fat); 1g Protein; 5g Carbohydrate; 0mg Cholesterol; 64mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : This spicy salsa is not for those who can't take the heat. Nutr. Assoc. : 0 2130706543 0 3002 4532 0 0 0 0 0 0 26088 0 * Exported from MasterCook * Three-Plum Upside-Down Cake Recipe By Serving Size Categories Amount -------2 1 3 3 2 2 2 1 1 1 1 2 : : 8 Preparation Time :0:00 : Cake July/Aug '98

Desserts

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

3/4 1/8 1/2

cup teaspoon teaspoon cup tablespoon teaspoon teaspoon large

Ingredient -- Preparation Method -------------------------------stick margarine or butter sugar -- divided triple sec (orange-flavored liqueur) OR orange juice ripe red-skinned plums -- halved and pitted ripe purple or black-skinned plums -- halved and pitted ripe green-skinned plums -- halved and pitted all-purpose flour baking powder salt 1% low-fat milk stick margarine or butter -- melted grated orange rind vanilla extract egg yolks

4

large

egg whites

Preheat oven to 350�. Melt 2 tablespoons margarine in a 9-inch cast-iron or heavy skillet over medium heat. Add 1/2 cup sugar and liqueur; cook until sugar dissolves. Remove from heat. Arrange plum halves, cut sides up, in skillet. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking powder, and salt in a bowl. Add milk, 1 tablespoon margarine, orange rind, vanilla, and yolks; stir with a whisk until smooth. 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. Gently stir one-fourth of egg white mixture into batter; gently fold in remaining egg white mixture. Pour batter into skillet, and spread evenly over plums. Bake at 350� for 45 minutes or until a wooden pick inserted in center comes out clean. Cool in skillet for 5 minutes. Place a plate upside down on top of skillet, and invert cake onto plate. Serve cake warm or at room temperature. Source: "Cooking Light, July/August 98, p.110" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 239 Calories (kcal); 6g Total Fat; (22% calories from fat); 5g Protein; 42g Carbohydrate; 65mg Cholesterol; 176mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1 1/2 Other Carbohydrates NOTES : Any ripe plum will work in this recipe. But arranging different-colored plums in the pan creates a stained-glass effect when you turn the cake. Nutr. Assoc. : 5136 0 2130706543 0 0 4526 4526 4526 0 0 0 0 5136 0 0 3232 3231 * Exported from MasterCook * Tomato-Basil Salsa Recipe By Serving Size Categories : : 8 Preparation Time :0:00 : Appetizers July/Aug '98

Dips Sauces/Condiments/Marinades

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

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

Ingredient -- Preparation Method -------------------------------chopped seeded peeled tomato chopped fresh basil chopped red onion red wine vinegar salt black pepper

Combine all ingredients in a bowl. Serving Size: 1/4 cup Cuisine: "Mexican" Source: "Cooking Light, July/August 98, p.153" Copyright: "� Cooking Light" Yield: "2 cups" - - - - - - - - - - - - - - - - - - Per serving: 11 Calories (kcal); trace Total Fat; (10% calories from fat); trace Protein; 3g Carbohydrate; 0mg Cholesterol; 71mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Serving Ideas : Serve with grilled vegetables, beef, or poultry. Or try it as a condiment on a grilled-chicken sandwich or toasted bagel with cheese. Nutr. Assoc. : 20183 0 4712 0 0 0 * Exported from MasterCook * Tomato-Orange Pasta Toss Recipe By Serving Size Categories Amount -------8 1 1/2 3 2 6 2 3/4 1 3 8 : : 8 Preparation Time :0:00 : Jan/Feb '98 Pasta

Main Dish

Measure -----------ounces ounce cup tablespoons teaspoons

Ingredient -- Preparation Method -------------------------------uncooked penne (tube-shaped pasta) sun-dried tomatoes (about 12) -- packed without oil boiling water water olive oil garlic cloves -- thinly sliced strips orange rind (3 � 1/2-inch) cup orange juice (28-ounce) can crushed tomatoes -- undrained tablespoons chopped fresh parsley ounces part-skim Mozzarella cheese -- cut into 1/2-inch cubes

Cook penne according to package directions, omitting salt and fat. Drain well. Place in a large bowl. Combine sun-dried tomatoes and boiling water in a small bowl; let stand 10 minutes. Drain; coarsely chop. Place 3 tablespoons water and oil in a saucepan over medium heat until hot. Add

garlic and rind. Cook 5 minutes; stir occasionally. Add juice and crushed tomatoes; bring to a boil. Reduce heat to medium; cook 12 minutes. Discard rind. Add juice mixture to pasta; toss well. Add sun-dried tomatoes, parsley, and cheese; toss well. Serving Size: 1 cup Source: "Cooking Light, January/February 1998, p.161" Copyright: "� Cooking Light" Yield: "8 cups" - - - - - - - - - - - - - - - - - - Per serving: 250 Calories (kcal); 7g Total Fat; (24% calories from fat); 14g Protein; 35g Carbohydrate; 15mg Cholesterol; 359mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4363 1447 0 0 0 620 0 0 0 0 921 * Exported from MasterCook * Tomato-Shellfish Salad Recipe By Serving Size Categories Amount -------2 6 1 1/4 2 3/4 2 1/2 1/2 1/2 : : 8 Preparation Time :0:00 : Fish And Shellfish Salads

March '98

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

Ingredient -- Preparation Method -------------------------------chopped fresh parsley sherry vinegar extra-virgin olive oil salt garlic cloves -- minced cooked medium shrimp -- peeled and deveined diced tomato chopped onion chopped green bell pepper chopped red bell pepper

Combine the first 5 ingredients in a medium bowl; stir with a whisk until wellblended. Add shrimp and remaining ingredients, and toss gently. Cover and chill. Serving Size: 3/4 cup

Source: "Cooking Light, March 1998, p.146" Copyright: "� Cooking Light"

- - - - - - - - - - - - - - - - - - Per serving: 78 Calories (kcal); 2g Total Fat; (26% calories from fat); 10g Protein; 5g Carbohydrate; 83mg Cholesterol; 167mg Sodium Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 620 2842 0 5203 0 0 * Exported from MasterCook * Tomatoes Stuffed with Orzo-Feta Salad Recipe By Serving Size Categories Amount -------2 1 1/2 1 1/2 1/4 1 1 1 1 1/4 1/8 4 : : 4 Preparation Time :0:00 : June '98 Salads

Pasta

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

Ingredient -- Preparation Method -------------------------------cooked orzo (about 1 cup uncooked rice-shaped pasta) diced cucumber chopped fresh parsley (2 ounces) crumbled Feta cheese diced red onion chopped fresh chives extra-virgin olive oil balsamic vinegar fresh lemon juice salt black pepper tomatoes

Combine first 11 ingredients in a large bowl. Remove cores from tomatoes. Cut each tomato into 8 wedges, cutting to, but not through, the other end. Place 1 tomato on each of 4 plates; top with 1 1/4 cups orzo mixture. Source: "Cooking Light, June 1998, p.142" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 240 Calories (kcal); 9g Total Fat; (31% calories from fat); 9g Protein; 34g Carbohydrate; 17mg Cholesterol; 369mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : The beauty of this dish is its simplicity. The key is to use the best tomatoes you can find. Nutr. Assoc. : 1360 3010 0 3272 0 0 0 0 0 0 0 3872

* Exported from MasterCook * Toscana Wrap Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : March '98 Vegetables

Sandwiches Vegetarian Main Dishes

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

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

Ingredient -- Preparation Method -------------------------------(1-inch) pieces onion (1-inch) cubed green bell pepper (1-inch) cubed red bell pepper dried Italian seasoning balsamic vinegar extra-virgin olive oil crushed red pepper salt canned cannellini beans or other white beans -- drained (10-inch) fat-free flour tortillas (5 ounces) shredded part-skim mozzarella cheese diced tomato

Preheat oven to 450�. Combine first 9 ingredients in a bowl; toss well. Arrange vegetables in a single layer on a jelly-roll pan. Bake at 450� for 40 minutes or until lightly browned, stirring occasionally. Stir in beans. Warm tortillas according to package directions. Spoon one-fourth of eggplant mixture down the center of each tortilla, and sprinkle each with 1/3 cup cheese and 1/4 cup tomato; roll up. Wrap each filled tortilla in aluminum foil. Reduce oven temperature to 350�. Bake at 350� for 5 minutes or until cheese melts. Serve warm. Serving Size: 1 wrap Source: "Cooking Light, March 1998, p.124" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 338 Calories (kcal); 10g Total Fat; (26% calories from fat); 18g Protein; 45g Carbohydrate; 20mg Cholesterol; 691mg Sodium Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : This recipe derives its name from ingredients indigenous to the Tuscan area of Italy. Nutr. Assoc. : 4288 3572 4695 0 0 0 0 0 27197 905918 27033 0 * Exported from MasterCook *

Tri-Colored Shrimp Plate Recipe By Serving Size Categories Amount -------2 2 24 1 1 2 1 1/2 : : 4 Preparation Time :0:00 : Appetizers July/Aug '98

Fish And Shellfish

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

Ingredient -- Preparation Method -------------------------------red bell peppers yellow bell peppers jumbo shrimp -- peeled and deveined (about 1 1/2 pounds) tablespoon Lemon Grass Oil -- divided teaspoon crushed red pepper garlic cloves -- minced Cooking spray (10-ounce) bags fresh spinach Cut bell peppers in half lengthwise, discarding the seeds and the pepper halves, skin sides up, on a foil-lined baking sheet, hand. Broil 15 minutes or until blackened. Place in a large zipseal. Let stand 15 minutes. Peel and cut into 1/2-inch strips.

Preheat broiler. membranes. Place and flatten with top plastic bag;

Combine the shrimp, 2 teaspoons Lemon Grass Oil, crushed red pepper, and minced garlic in a large zip-top plastic bag; seal and marinate in refrigerator 30 minutes. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add the shrimp mixture, and saut� for 1 1/2 minutes on each side. Remove shrimp from skillet. Heat 1 teaspoon Lemon Grass Oil in skillet, and add spinach. Cook spinach 1 minute or until spinach wilts, stirring frequently. Place spinach in center of each of 4 plates, and top evenly with bell peppers and shrimp. Source: "Cooking Light, July/August 98, p.162" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 132 Calories (kcal); 5g Total Fat; (29% calories from fat); 13g Protein; 12g Carbohydrate; 64mg Cholesterol; 149mg Sodium Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Use the remaining Lemon Grass Oil from this recipe to infuse other dishes with fresh flavor. Plain olive oil and 1/2 teaspoon lemon zest can be substituted. Nutr. Assoc. : 0 0 0 0 0 0 2130706543 0 * Exported from MasterCook * Lemon Grass Oil Recipe By Serving Size Categories Amount : : 0 Preparation Time :0:00 : July/Aug '98

Sauces/Condiments/Marinades

Measure

Ingredient -- Preparation Method

-------1 1/2

-----------cup cup

-------------------------------olive oil sliced peeled fresh lemon grass (about 1 bulb)

Combine oil and lemon grass in a small saucepan; cook 5 minutes over medium heat. Remove from heat. Source: "Cooking Light, July/August 98, p.162" Copyright: "� Cooking Light" Yield: "1 cup" - - - - - - - - - - - - - - - - - - Per serving: 1909 Calories (kcal); 216g Total Fat; (100% calories from fat); 0g Protein; 0g Carbohydrate; 0mg Cholesterol; trace Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 43 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 * Exported from MasterCook * Triple-Chocolate Bundt Cake Recipe By Serving Size Categories Amount -------1 1 1/3 1/4 1 1 1 3 1 4 : : 18 Preparation Time :0:00 : April '98 Desserts

Cake

1/3

Measure Ingredient -- Preparation Method ------------ -------------------------------(18.25-ounce) package light devil's food cake mix cup fat-free sour cream cup fat-free milk cup vegetable oil teaspoon almond extract (3.9-ounce package chocolate fudge instant pudding mix large egg large egg whites Cooking spray cup sifted powdered sugar teaspoons fat-free milk cup semisweet chocolate chips

Preheat oven to 350 degrees. Combine first 8 ingredients in a large bowl; beat at low speed of a mixer 30 seconds. Beat at medium speed 2 minutes. Pour batter into a 12-cup Bundt pan coated with cooking spray. Bake at 350 degrees for 50 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.

Combine sugar and 4 teaspoons milk in a small bowl; drizzle over cake. Let stand 10 minutes. Place chips in a small heavy-duty zip-top plastic bag; seal. Submerge bag in very hot water until chips melt or microwave at medium-high (70% power) 1 minute. Snip a tiny hole in 1 corner of bag; drizzle chocolate over cake. Source: "Cooking Light, April 1998, p.150" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 230 Calories (kcal); 8g Total Fat; (29% calories from fat); 4g Protein; 38g Carbohydrate; 12mg Cholesterol; 238mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 2 1/2 Other Carbohydrates NOTES : You can substitute one (1.4-ounce) package of sugar-free chocolate fudge instant pudding mix for the regular pudding mix in the recipe. Nutr. Assoc. : 2422 0 4938 0 0 2646 0 3231 0 0 4938 2633 * Exported from MasterCook * Triple-Fruit Scones Recipe By Serving Size Categories Amount -------3 1/3 1 1/2 1/4 6 1/3 1/3 3/4 2 1 1 1 : : 16 Preparation Time :0:00 : April '98

Desserts

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

Ingredient -- Preparation Method -------------------------------all-purpose flour sugar baking powder baking soda salt chilled stick margarine or butter chopped dried apricots sweetened dried cranberries (such as Craisins) low-fat buttermilk grated orange rind egg egg white Cooking spray sugar

Preheat oven to 400�. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 1/3 cup sugar, baking powder, baking soda, and salt; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in apricots and cranberries. Combine buttermilk, orange rind, egg, and egg white; add to flour mixture, stirring just until moist. Turn dough out onto a lightly floured surface; knead lightly 4 times with floured

hands. Roll dough into a 12 � 6-inch rectangle. Cut dough into 8 (3-inch) squares using a dull knife or a dough scraper. Cut each square into 2 triangles; place on a baking sheet coated with cooking spray. Sprinkle with 1 tablespoon sugar; bake at 400� for 12 minutes or until golden. Serve warm. Serving Size: 1 scone Source: "Cooking Light, April 1998, p.125" Copyright: "� Cooking Light" T(Baking Time): "0:12" - - - - - - - - - - - - - - - - - - Per serving: 159 Calories (kcal); 5g Total Fat; (27% calories from fat); 4g Protein; 25g Carbohydrate; 24mg Cholesterol; 227mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates NOTES : Dried cranberries and apricots, as well as orange rind, give these scones a sweet, tart flavor. But you can mix and match any dried fruits to create your own fruit scone. Nutr. Assoc. : 0 0 0 0 0 222 0 26507 25045 0 0 0 0 0 * Exported from MasterCook * Triple-Mushroom Polenta Recipe By Serving Size Categories Amount -------1 1 1 2 1/3 3 2 1 1 1/2 1 1/2 1/2 1 1/2 : : 4 Preparation Time :0:15 : Grains

March '98

Measure Ingredient -- Preparation Method ------------ -------------------------------(3 1/2-ounce) package fresh shiitake mushrooms (3-ounce) package chanterelle mushrooms (3-ounce) package oyster mushrooms teaspoons olive oil cup minced shallots garlic cloves -- minced tablespoons all-purpose flour (14 1/4-ounce) can no-salt-added beef broth tablespoons minced fresh thyme OR teaspoons dried thyme teaspoon freshly ground pepper (16-ounce) tube wild-mushroom polenta -- cut crosswise into 12 slices Cooking spray cup (2 ounces) grated Asiago cheese

Preheat broiler. Remove stems from mushrooms. Slice mushroom caps to equal 4 cups. Heat oil in a large nonstick skillet over medium heat. Add shallots; cook 3 minutes. Add

mushrooms and garlic; cook 4 minutes, stirring occasionally. Sprinkle flour over mushroom mixture; cook 30 seconds, stirring constantly. Stir in broth, thyme, and pepper; cook 3 minutes or until sauce thickens, stirring frequently. Place polenta on a baking sheet coated with cooking spray; broil 4 minutes on each side or until thoroughly heated. Top with mushroom mixture; sprinkle with cheese. Serving Size: 2/3 cup mushroom mixture, 3 polenta slices, and 2 tablespoons cheese Source: "Cooking Light, March 1998, p.140" Copyright: "� Cooking Light" T(Cooking Time): "0:22" - - - - - - - - - - - - - - - - - - Per serving: 222 Calories (kcal); 7g Total Fat; (30% calories from fat); 9g Protein; 27g Carbohydrate; 13mg Cholesterol; 552mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4196 4196 4196 0 20224 0 0 26512 0 0 2130706543 0 26538 0 25000 * Exported from MasterCook * Triple-Plum Salsa Recipe By Serving Size Categories Amount -------1/4 2 1 1 1 2 2 2 2 2 : : 16 Preparation Time :0:00 : Dips Sauces/Condiments/Marinades

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------finely chopped red onion chopped fresh cilantro minced seeded jalape�o pepper grated lime rind fresh lime juice minced peeled fresh ginger vegetable oil ripe red-skinned plums -- pitted and diced ripe green-skinned plums -- pitted and diced ripe purple or black-skinned plums -- pitted and diced

Combine all ingredients in a bowl; toss well. Let stand 30 minutes. Serving Size: 1/4 cup Source: "Cooking Light, July/August 98, p.186" Copyright: "� Cooking Light"

Yield: "4 cups" - - - - - - - - - - - - - - - - - - Per serving: 20 Calories (kcal); 1g Total Fat; (29% calories from fat); trace Protein; 4g Carbohydrate; 0mg Cholesterol; trace Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Serving Ideas : Serve this colorful salsa with grilled chicken, fish, or pork. Nutr. Assoc. : 20133 0 20102 0 0 26086 0 4526 4526 4526 * Exported from MasterCook * Tropical Tomato Salsa Recipe By Serving Size Categories Amount -------2 1/4 1/4 1/4 1 1 1/4 2 2 : : 4 Preparation Time :0:00 : Dips Sauces/Condiments/Marinades

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------lime juice salt black pepper grated peeled fresh ginger diced peeled mango chopped tomato chopped fresh cilantro chopped shallots minced seeded jalape�o pepper

Combine the first 4 ingredients in a medium bowl. Add mango and remaining ingredients; toss gently. Serving Size: 1/2 cup Source: "Cooking Light, July/August 98, p.153" Copyright: "� Cooking Light" Yield: "2 cups" - - - - - - - - - - - - - - - - - - Per serving: 43 Calories (kcal); trace Total Fat; (5% calories from fat); 1g Protein; 11g Carbohydrate; 0mg Cholesterol; 139mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates Serving Ideas : Serve with grilled fish or poultry. It also pairs nicely with a seafood fajita or burrito made with shrimp or scallops.

Nutr. Assoc. : 0 0 0 26076 4088 0 0 26631 20103 * Exported from MasterCook * Tropical-Fruit Pizza Recipe By Serving Size Categories Amount -------1 1/3 1 1/2 1 1 1 1 6 2 1/4 1 1 2 : : 12 Preparation Time :0:00 : April '98 Pizza

Desserts

Measure Ingredient -- Preparation Method ------------ -------------------------------(18-ounce) package refrigerated sugar cookie dough Cooking spray cup sugar teaspoons grated orange rind teaspoon coconut extract (8-ounce) block fat-free cream cheese -- softened cup (1-inch) pieces peeled ripe mango cup sliced banana (about 1 large) slices (1/2-inch) fresh pineapple -- cut in half kiwifruit -- each peeled and cut into 8 slices cup apricot preserves tablespoon triple sec (orange-flavored liqueur) OR tablespoon orange juice tablespoons flaked sweetened coconut -- toasted

Preheat oven to 350�. Cut cookie dough into 8 slices; firmly press slices into a 12-inch round pizza pan coated with cooking spray. Bake at 350� for 25 minutes or until lightly browned. Cool completely on a wire rack. Combine sugar, orange rind, extract, and cream cheese in a bowl; beat at medium speed of a mixer until blended. Spread cream cheese mixture over cookie crust, leaving a 1/2-inch margin around edges. Arrange mango, banana, pineapple, and kiwifruit on top of cream cheese mixture. Combine preserves and liqueur in a small microwave-safe bowl, and microwave at HIGH 30 seconds or until melted. Drizzle over fruit; sprinkle with toasted coconut. Chill 1 hour. Serving Size: 1 wedge Source: "Cooking Light, April 1998, p.153" Copyright: "� Cooking Light" T(Chill Time): "1:00" - - - - - - - - - - - - - - - - - - Per serving: 302 Calories (kcal); 10g Total Fat; (28% calories from fat); 5g Protein; 51g Carbohydrate; 14mg Cholesterol; 289mg Sodium

Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 Fruit; 1 1/2 Fat; 2 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 5403 0 4088 20225 5748 779 0 2130706543 0 0 2737 * Exported from MasterCook * Tuna-Noodle Casserole Recipe By Serving Size Categories Amount -------1 3/4 1 1 3 1 1/4 1 1/4 1/4 2 1 1/3 2 : : 4 Preparation Time :0:15 : Fish And Shellfish Pasta

Jan/Feb '98

Measure Ingredient -- Preparation Method ------------ -------------------------------tablespoon stick margarine or butter cup diced onion cup 2% reduced-fat milk (10 1/2-ounce) can condensed reduced-fat cream of mushroom soup with cracked pepper and herbs (such as Healthy Choice) -- undiluted cups hot cooked egg noodles (about 6 ounces uncooked pasta) cups frozen green peas -- thawed tablespoon lemon juice teaspoon salt teaspoon pepper (6-ounce) cans low-sodium tuna in water -- drained and flaked (2-ounce) jar diced pimento -- drained cup fresh breadcrumbs tablespoons grated Parmesan cheese

Preheat oven to 450�. Melt margarine in a saucepan over medium-high heat. Add onion; saut� 3 minutes. Add milk and soup. Cook 3 minutes; stir constantly with a whisk. Combine soup mixture, noodles, and next 6 ingredients (noodles through pimento) in a 2-quart casserole. Combine breadcrumbs and cheese; sprinkle on top. Bake at 450� 15 minutes or until bubbly. Serving Size: 1 1/4 cups Source: "Cooking Light, January/February 1998, p.164" Copyright: "� Cooking Light" Yield: "5 cups" T(Cooking Time): "0:21" - - - - - - - - - - - - - - - - - - Per serving: 440 Calories (kcal); 9g Total Fat; (18% calories from fat); 38g Protein; 51g Carbohydrate; 67mg Cholesterol; 653mg Sodium

Food Exchanges: 3 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4098 0 4039 5847 2812 0 0 0 0 26421 4487 0 0 * Exported from MasterCook * Turkey Enchiladas Recipe By Serving Size Categories Amount -------2 1/4 3 1 1 1/4 1/4 2 6 1/4 : : 6 Preparation Time :0:00 : June '98 Poultry

Main Dish

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

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoons stick margarine or butter cup chopped onion tablespoons chopped pecans -- divided (8-ounce) block fat-free cream cheese -- softened tablespoon fat-free milk teaspoon salt teaspoon ground cumin cups chopped cooked turkey breast (about 1/2 pound) cup chopped fresh cilantro (8-inch) flour tortillas Cooking spray cups fat-free milk cup fat-free sour cream cup chopped pickled jalape�o peppers (10 3/4-ounce) can condensed reduced-fat reduced-sodium cream of chicken soup -- undiluted cup (2 ounces) shredded part-skim Mozzarella cheese

Preheat oven to 350�. Melt margarine in a large nonstick skillet over medium-high heat. Add onion and 2 tablespoons pecans; cook 3 minutes until onion is tender and pecans are toasted. Remove from heat. Combine cream cheese, 1 tablespoon milk, salt, and cumin in a large bowl. Stir in onion mixture, turkey, and cilantro. Spread about 1/3 cup turkey mixture onto tortillas; roll up and place, seam sides down, in a 13 � 9-inch baking dish coated with cooking spray. Combine 1 1/2 cups milk, sour cream, jalape�os, and soup in a bowl. Spoon soup mixture over tortillas. Cover with foil; bake at 350� for 35 minutes. Remove foil; sprinkle with Mozzarella and 1 tablespoon pecans. Bake an additional 5 minutes or until cheese melts. Serving Size: 1 enchilada Cuisine: "Mexican"

Source: "Cooking Light, June 1998, p.118" Copyright: "� Cooking Light" T(Baking Time): "0:40" - - - - - - - - - - - - - - - - - - Per serving: 478 Calories (kcal); 14g Total Fat; (26% calories from fat); 33g Protein; 54g Carbohydrate; 57mg Cholesterol; 1063mg Sodium Food Exchanges: 3 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 1/2 Other Carbohydrates NOTES : "Every year we rent a villa in the mountains above Acapulco. My husband, 13-year-old son, our friends, and their families all stay together; there are 14 of us. I love the food. At first, I couldn't quite imagine pecans in an enchilada. But trust me, it tastes great." �Michelle Battin, Washington, Mich. Nutr. Assoc. : 2394 0 1089 0 4938 0 0 2848 0 1521 0 4938 0 26008 5824 921 * Exported from MasterCook * Turkey Fried Rice Recipe By Serving Size Categories Amount -------3 1 1/4 1/2 3 2 1 2 1 strips 2 4 1/4 3 : : 6 Preparation Time :0:00 : Grains Poultry

June '98

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

Ingredient -- Preparation Method -------------------------------light brown sugar minced peeled fresh ginger crushed red pepper rice vinegar low-sodium soy sauce water crunchy peanut butter vegetable oil turkey breast cutlets (1/4-inch thick) -- cut into thin garlic cloves -- minced cooked rice chopped green onions chopped unsalted, dry-roasted peanuts Sliced green onions (optional)

Combine first 7 ingredients in a bowl; stir with a whisk until blended. Heat oil in a large nonstick skillet over medium-high heat. Add turkey and garlic, and stir-fry 3 minutes or until turkey is done. Add rice, and stir-fry 2 minutes. Remove mixture from skillet; keep warm. Add vinegar mixture to skillet; bring to a boil, and cook 3 minutes. Return turkey mixture to skillet, and stir-fry 1 minute. Remove from heat; stir in 1/4 cup chopped green onions and peanuts. Garnish with sliced green onions, if desired.

Serving Size: 1 cup Source: "Cooking Light, June 1998, p.139" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 327 Calories (kcal); 6g Total Fat; (16% calories from fat); 24g Protein; 43g Carbohydrate; 47mg Cholesterol; 356mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 26086 0 0 0 0 0 0 26515 620 0 3585 26041 0 * Exported from MasterCook * Turkey Tenderloins with Papaya Salsa Recipe By Serving Size Categories Amount -------1 1/4 1/2 1/2 2 1 1 1/2 1 1/4 2 1 1/2 1 1 1 1 2 2 : : 4 Preparation Time :0:00 : June '98 Poultry

Main Dish

Measure -----------cups cup cup tablespoons teaspoon tablespoons teaspoon cup tablespoons tablespoons tablespoon teaspoon tablespoon teaspoon teaspoons (1/2-pound)

Ingredient -- Preparation Method -------------------------------diced peeled papaya diced red onion halved cherry tomatoes chopped fresh cilantro grated lime rind fresh lime juice grated peeled fresh ginger raspberry or white wine vinegar fresh lime juice Dijon mustard chopped fresh rosemary OR dried rosemary minced fresh thyme OR dried thyme olive oil turkey tenderloins Cooking spray

Combine first 7 ingredients in a bowl; toss well. Cover and chill. Combine vinegar and next 6 ingredients (vinegar through turkey) in a large zip-top plastic bag; seal, and marinate in refrigerator 30 minutes. Remove turkey from bag, reserving the marinade. Place turkey on a broiler pan coated with cooking spray; broil 10 minutes on each side or until turkey is done, basting frequently with marinade. Cut tenderloins into thin slices, and serve with papaya salsa.

Serving Size: 3 ounces turkey and 1/2 cup salsa Source: "Cooking Light, June 1998, p.138" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 186 Calories (kcal); 3g Total Fat; (16% calories from fat); 29g Protein; 10g Carbohydrate; 70mg Cholesterol; 130mg Sodium Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4354 0 2557 0 0 0 20083 4688 0 0 0 0 2130706543 0 0 2130706543 0 27022 0 * Exported from MasterCook * Turkish Chickpea Stew Recipe By Serving Size Categories Amount -------1 1 1 1 1/2 4 3 1/2 1 3/4 1/2 4 4 2 2 2 2 : : 4 Preparation Time :0:00 : March '98 Vegetarian Main Dishes

Soups And Stews

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

Ingredient -- Preparation Method -------------------------------olive oil thinly sliced onion fennel seeds -- crushed brown sugar ground cumin garlic cloves -- crushed cups (about 1 1/2 pounds) chopped tomato tablespoon white wine vinegar teaspoon salt teaspoon crushed red pepper cups trimmed spinach cups water (15-ounce) cans chickpeas (garbanzo beans) -- drained tablespoons chopped fresh flat-leaf parsley tablespoons chopped fresh mint teaspoons chopped fresh dill

Heat olive oil in a Dutch oven over medium-high heat. Add onion; saut� 5 minutes. Add fennel, sugar, cumin, and garlic, and cook 1 minute. Stir in tomato, vinegar, salt, and pepper, and saut� for 10 minutes or until slightly thick. Stir in spinach, water, and chickpeas; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Remove from heat; stir in parsley, mint, and dill. Serving Size: 1 3/4 cups

Description:

"Dried beans, a low-fat, high-protein meat replacement, star in this one-dish meal." Source: "Cooking Light, March 1998, p.102" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 317 Calories (kcal); 3g Total Fat; (8% calories from fat); 14g Protein; 62g Carbohydrate; 0mg Cholesterol; 1085mg Sodium Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 3924 0 3269 0 0 620 20183 0 0 0 1423 0 2603 20067 0 3360 * Exported from MasterCook * Turkish Lentil-and-Vegetable Soup Recipe By Serving Size Categories Amount -------4 4 4 1 1 1/2 8 3 2 2 2 1 1 1 1 3/4 1/2 1/8 : : 8 Preparation Time :0:00 : Jan/Feb '98

Soups And Stews

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

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

8 8

Ingredient -- Preparation Method -------------------------------fresh thyme sprigs fresh parsley sprigs black peppercorns bay leaf lamb shank water chopped onion dried lentils thinly sliced celery thinly sliced carrot chopped leek dry red wine fresh thyme OR dried thyme salt black pepper crushed red pepper chopped fresh mint red wine vinegar

Place first 4 ingredients on a double layer of cheesecloth. Gather edges of cheesecloth together; tie securely. Trim fat from lamb shank. Place cheesecloth bag, lamb, and next 11 ingredients (lamb through crushed red pepper) in a large Dutch oven. Bring to a boil; reduce heat, and simmer, uncovered, 2 hours or until lamb is tender. Discard cheesecloth bag. Remove lamb shank from soup. Remove lamb from bone, and discard bone. Cut meat into bite-size pieces, and stir meat into soup. Spoon into shallow bowls, and

sprinkle each serving with 1 teaspoon mint and 1 teaspoon vinegar. Serving Size: 1 1/2 cups Source: "Cooking Light, January/February 1998, p.144" Copyright: "� Cooking Light" Yield: "12 cups" - - - - - - - - - - - - - - - - - - Per serving: 316 Calories (kcal); 6g Total Fat; (18% calories from fat); 23g Protein; 40g Carbohydrate; 29mg Cholesterol; 302mg Sodium Food Exchanges: 2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : A version of this soup is served at Istanbul's Asitane Restaurant, which is famous for recipes that date back to the Ottoman Empire. It's traditional to top it with a splash of vinegar, which adds a tart finish to the soup. Nutr. Assoc. : 3413 20143 4437 0 26638 0 0 0 20195 0 3891 0 0 0 2130706543 0 0 0 0 0 * Exported from MasterCook * Tuscan Bread Salad with Corn Recipe By Serving Size Categories Amount -------1 2 3 2 2 2 1 1/4 1/4 1 1 1/2 1/2 1/2 : : 6 Preparation Time :0:00 : International Salads

July/Aug '98

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

Ingredient -- Preparation Method -------------------------------BREAD SALAD fresh corn kernels (about 2 ears) water (1-inch) cubed Italian bread garlic cloves -- minced VINAIGRETTE white wine vinegar water mango chutney olive oil salt coarsely ground black pepper chopped seeded peeled cucumber chopped seeded tomato chopped green onions chopped yellow bell pepper

tablespoons tablespoons tablespoons tablespoon teaspoon teaspoon cup cup cup cup

Prepare bread salad: Combine corn and 1/2 cup water in a small saucepan, and bring to a boil. Reduce heat, and simmer 10 minutes or until the corn is tender. Drain well.

Preheat broiler. Combine bread cubes and garlic in a medium bowl; toss well to coat. Arrange bread cubes on a jelly-roll pan, and broil 5 minutes or until lightly browned, stirring once. Prepare vinaigrette: Combine vinegar and next 5 ingredients (vinegar through black pepper) in a large bowl. Add corn and remaining ingredients. Add bread cubes, and toss gently. Serve immediately. Serving Size: 3/4 cup Cuisine: "Italian" Source: "Cooking Light, July/August 98, p.96" Copyright: "� Cooking Light" Yield: "5 1/2 cups" - - - - - - - - - - - - - - - - - - Per serving: 112 Calories (kcal); 3g Total Fat; (25% calories from fat); 3g Protein; 18g Carbohydrate; trace Cholesterol; 261mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Summer vegetables at their peak and crisp garlic croutons are tossed together with a sweet corn vinaigrette to create this traditional bread salad. Serve immediately, while the croutons are still crisp. Nutr. Assoc. : 0 3357 0 198 0 0 0 0 0 26535 0 0 20007 1003 26059 0 0 * Exported from MasterCook * Tuscan Skillet Supper Recipe By Serving Size Categories Amount -------2 1 1/2 1/2 1/2 1 2 1 1 drained 2 1 1/2 1/2 : : 4 Preparation Time :0:00 : June '98 Vegetarian Main Dishes

Vegetables

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

Ingredient -- Preparation Method -------------------------------olive oil chopped zucchini sliced onion sliced celery diced red bell pepper dried oregano garlic cloves -- minced cup diced tomato (15-ounce) can cannellini beans or other white beans -- rinsed and cup cup teaspoon rosemary sprigs chopped spinach (2 ounces) shredded part-skim Mozzarella cheese salt

1/8

teaspoon

black pepper

Heat oil in a large nonstick skillet over medium-high heat. Add zucchini and next 5 ingredients (zucchini through garlic); saut� 2 minutes. Stir in tomato, beans, and rosemary; cook 2 minutes. Stir in spinach and remaining ingredients; cook 1 minute or until spinach wilts and cheese begins to melt. Discard rosemary. Serving Size: 1 1/4 cups Source: "Cooking Light, June 1998, p.136" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 221 Calories (kcal); 6g Total Fat; (21% calories from fat); 13g Protein; 32g Carbohydrate; 8mg Cholesterol; 372mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 620 0 5512 0 0 921 0 0 * Exported from MasterCook * Vanilla-Poached Peaches Recipe By Serving Size Categories Amount -------1 1/3 1 3 2 4 : : 4 Preparation Time :0:00 : Desserts

June '98

Measure -----------cup cup piece large tablespoons teaspoons

Ingredient -- Preparation Method -------------------------------water sugar (3 1/2-inch) vanilla bean -- split lengthwise ripe peaches -- peeled, pitted, and quartered strawberry preserves chopped pistachios

Combine the first 3 ingredients in a medium nonaluminum saucepan; bring to a boil. Reduce heat; add peaches, and simmer 7 minutes or until tender. Remove peaches with a slotted spoon; place in a shallow dish. Bring cooking liquid to a boil, and cook until reduced to 1/2 cup (about 7 minutes). Discard vanilla bean; pour syrup over peaches. Cool to room temperature. Combine preserves and 4 teaspoons peach syrup; stir with a whisk. Place 3 peach quarters and 1 1/2 tablespoons peach syrup in each of 4 dishes; top each serving with 2 teaspoons strawberry mixture and 1 teaspoon pistachios. Source: "Cooking Light, June 1998, p.86" Copyright: "� Cooking Light"

- - - - - - - - - - - - - - - - - - Per serving: 136 Calories (kcal); 1g Total Fat; (8% calories from fat); 1g Protein; 32g Carbohydrate; 0mg Cholesterol; 6mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1 1/2 Other Carbohydrates NOTES : You can substitute 1 teaspoon vanilla extract for the vanilla bean; just stir it in after the mixture is reduced. Also, nectarines can be substituted for the peaches. Nutr. Assoc. : 0 0 5402 26349 0 1139 * Exported from MasterCook * Venetian Fish Salad Recipe By Serving Size Categories Amount -------2 4 2 1 1/3 1 1/2 1/2 1/3 1 1/2 1/2 4 1 strips : : 4 Preparation Time :0:00 : Fish And Shellfish Salads

June '98

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

Ingredient -- Preparation Method -------------------------------all-purpose flour orange roughy or other white fish fillets olive oil chopped tomato grated orange zest fresh orange juice coarsely chopped red onion balsamic vinegar ground cinnamon salt gourmet salad greens thinly sliced prosciutto or ham -- cut into 1/2-inch-wide

Sprinkle flour over fish. Heat oil in a large nonstick skillet over medium heat until hot. Add fish; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan, and keep warm. Combine the tomato and next 6 ingredients (tomato through salt) in a bowl. Combine 1 cup tomato mixture and salad greens in a large bowl; toss well. Arrange 1 cup salad greens mixture on each of 4 plates; top each serving with 1 fillet and 1/4 cup tomato mixture. Top evenly with prosciutto. Source: "Cooking Light, June 1998, p.148" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 190 Calories (kcal); 2g Total Fat; (10% calories from fat); 30g Protein; 12g Carbohydrate; 39mg Cholesterol; 587mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other

Carbohydrates Nutr. Assoc. : 0 4308 4308 0 1012 1012 4712 2679 0 0 4165 4633 * Exported from MasterCook * Viennese Caramel Custard Recipe By Serving Size Categories Amount -------1 1/4 1/2 1/2 2 1/2 6 2 1 : : 6 Preparation Time :0:00 : Desserts July/Aug '98

International

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

Ingredient -- Preparation Method -------------------------------sugar -- divided fresh lemon juice water fat-free milk egg whites eggs vanilla extract Thin lemon slices (optional)

Preheat oven to 300�. Combine 1/2 cup sugar and lemon juice in a small, heavy saucepan over medium-high heat; cook until sugar dissolves. Continue cooking an additional 4 minutes or until golden. Immediately pour into 6 (4-ounce) ramekins, tipping quickly until caramelized sugar coats bottom of cups. Combine 1/2 cup sugar and water in a large, heavy saucepan over medium-high heat; cook until sugar dissolves. Continue cooking an additional 4 minutes or until golden; set aside. Heat 1/4 cup sugar and milk over medium-high heat in a small, heavy saucepan to 180� or until bubbles form around the edge (do not boil). Gradually add hot milk mixture to sugar mixture in large saucepan, stirring constantly with a whisk. Cook over medium-high heat until sugar melts. Remove from heat. Combine egg whites and eggs in a large bowl, and stir well with a whisk. Gradually add hot milk mixture to eggs, stirring constantly with a whisk. Stir in vanilla extract. Pour into the prepared ramekins. Place the ramekins in a shallow roasting pan, and add hot water to pan to a depth of 1 inch. Bake at 300� for 45 minutes or until a knife inserted in center comes out clean. Remove from pan, and cool completely on a wire rack. Cover and chill at least 3 hours. Loosen edges of custards with a knife or rubber spatula. Place a dessert plate, upside down, on top of each ramekin; invert custard onto plates. Drizzle any remaining syrup over custards; garnish with thin lemon slices, if desired. Description: "There's a double hit of caramel in Nick Malgieri's Viennese version of the Classic Creme Caramel." Cuisine: "Viennese"

Source: "Cooking Light, July/August 98, p.116" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 242 Calories (kcal); 2g Total Fat; (6% calories from fat); 9g Protein; 48g Carbohydrate; 64mg Cholesterol; 126mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 3 Other Carbohydrates Nutr. Assoc. : 0 0 0 4938 3231 3218 0 3903 * Exported from MasterCook * Warm Beef-and-Potato Salad with B�arnaise Dressing Recipe By Serving Size Categories Amount -------12 4 2 2 1/4 1/4 1/4 1/4 : : 4 Preparation Time :0:00 : Beef Salads

July/Aug '98

Measure -----------small teaspoons (4-ounce) cup cup cup cup tablespoons tablespoons tablespoon

3 2 1

Ingredient -- Preparation Method -------------------------------red potatoes -- quartered (about 1 3/4 pounds) shallots -- quartered olive oil Cooking spray beef tenderloin steaks (3/4 inch thick) chopped shallots dry white wine white wine vinegar water chopped fresh tarragon creamy-mustard mayonnaise blend (such as Dijonnaise) chopped fresh chives

Preheat oven to 375�. Combine potatoes and quartered shallots in a 13 � 9-inch baking dish; drizzle with oil, and toss gently. Bake at 375� for 50 minutes or until tender, stirring occasionally. Cool slightly. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add steaks; cook 3 minutes on each side or until desired degree of doneness. Remove steaks from skillet; keep warm. Add chopped shallots, wine, vinegar, water, and tarragon to skillet. Bring to a boil; cook until reduced to 1/2 cup (about 2 minutes). Strain through a colander into a bowl; discard solids. Add mustard blend to wine mixture; stir well with a whisk. Cut steaks into thin slices. Combine potato mixture, beef, and tarragon mixture in a large bowl; toss gently to coat. Sprinkle with chives. Serve immediately.

Serving size: 1 cup Source: "Cooking Light, July/August 98, p.126" Copyright: "� Cooking Light" Yield: "4 cups" - - - - - - - - - - - - - - - - - - Per serving: 289 Calories (kcal); 6g Total Fat; (17% calories from fat); 13g Protein; 45g Carbohydrate; 21mg Cholesterol; 133mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 4716 0 0 0 927220 0 0 0 0 0 504 0 * Exported from MasterCook * Warm Mojo Salsa Recipe By Serving Size Categories Amount -------1 1 4 3 3 2 1 1 1/4 1/4 : : 18 Preparation Time :0:00 : Appetizers July/Aug '98

International

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

Ingredient -- Preparation Method -------------------------------vegetable oil annatto (achiote seed; optional) garlic cloves -- minced fresh orange juice fresh lime juice diced seeded plum tomato (about 4 small) minced fresh basil minced fresh chives salt black pepper

Combine oil and annatto (if desired) in a saucepan; cook over low heat 5 minutes. Remove from heat; let stand 10 minutes. Strain through a sieve over a bowl; discard seeds. Heat 1 1/2 teaspoons oil mixture in pan; discard remaining oil mixture. Add garlic; saut� 3 minutes. Add juices; bring to a simmer. Stir in tomato and remaining ingredients, and remove from heat. Serve warm over grilled fish or chicken. Serving Size: 2 tablespoons Description: "Mojo ("mo-yo" in the Caribbean) is a condiment consisting of garlic, oil, and a citrus juice�usually lime. This recipe is a combination of a mojo and a tomato salsa." Cuisine: "Mexican"

Source: "Cooking Light, July/August 98, p.173" Copyright: "� Cooking Light" Yield: "2 1/4 cups" - - - - - - - - - - - - - - - - - - Per serving: 14 Calories (kcal); 1g Total Fat; (46% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 38mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Salsa can be made up to two days ahead of time; cover and chill. Reheat in the microwave or in a saucepan over medium heat. If you choose not to use the annatto, use only 1 1/2 teaspoons oil. Nutr. Assoc. : 0 1299 620 0 0 26089 0 0 0 0 * Exported from MasterCook * West Indies Corn and Chicken Recipe By Serving Size Categories Amount -------6 2 2 1 1 : : 6 Preparation Time :0:00 : International Main Dish

July/Aug '98

Measure -----------ears teaspoons teaspoons teaspoon teaspoon teaspoon teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------shucked corn SPICE MIXTURE dried thyme coriander seeds -- crushed paprika black pepper salt garlic powder dried orange peel ground cumin

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

6 1 1

1 1 1 1/4 1 1 1

1/2 1/2

REMAINING INGREDIENTS skinned, boned chicken breast (about 1 1/4 pound) bacon slice cup chopped onion cup chopped green bell pepper cup chopped celery tablespoon chopped seeded jalape�o pepper cup water cups fat-free, less-sodium chicken broth (15-ounce) can black beans -- rinsed and drained cup uncooked converted rice teaspoon sesame seeds

Cut off tops of corn kernels; scrape corn milk and remaining pulp from cobs using

the dull side of a knife blade. Prepare spice mixture: Combine thyme and next 7 ingredients (thyme through cumin); divide spice mixture in half. Coat chicken with half of spice mixture. Cook bacon in a large skillet over medium heat until crisp. Remove bacon from skillet; crumble and set aside. Add chicken to bacon drippings in skillet; cook over high heat 4 minutes on each side or until browned. Remove chicken. Add onion, bell pepper, celery, jalape�o, and remaining spice mixture to skillet; saut� 8 minutes or until lightly browned. Add water to pan; scrape skillet to loosen browned bits. Add corn. Cook 5 minutes over medium-high heat; stir frequently. Add broth, beans, and chicken to skillet; bring to a boil. Gently stir in rice. Sprinkle with bacon and sesame seeds. Cover; reduce heat. Simmer 20 minutes. Remove from heat; let stand 5 minutes. Serving Size: 1 chicken thigh and 1 1/2 cups corn mixture Cuisine: "West Indies" Source: "Cooking Light, July/August 98, p.97" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 415 Calories (kcal); 4g Total Fat; (8% calories from fat); 40g Protein; 57g Carbohydrate; 69mg Cholesterol; 619mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Suggested Wine: Chardonnay Nutr. Assoc. : 3209 0 3159 415 0 0 0 0 1012 0 0 0 2313 0 0 20088 0 20104 0 25062 578 537 1357 * Exported from MasterCook * White Triple-Layer Cake with Lemon Filling Recipe By Serving Size Categories Amount -------1 3 1/2 2 3/4 1/2 1 3/4 : : 16 Preparation Time :0:00 : Cake March '98

Desserts

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

Ingredient -- Preparation Method -------------------------------Cooking spray cake flour sifted cake flour baking powder salt baking soda sugar

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

cup tablespoons large cups cup teaspoons teaspoon

butter or stick margarine -- softened vegetable oil egg whites fat-free milk plain fat-free yogurt vanilla extract butter extract Lemon Filling (recipe follows) Fluffy White Frosting (recipe follows) LEMON FILLING sugar cornstarch warm water orange juice grated lemon rind fresh lemon juice egg yolks vanilla extract FLUFFY WHITE FROSTING sugar water cream of tartar salt egg whites vanilla extract

3 2 3 2

1/2 1/2 1/2

1/2

cup tablespoons cup cup teaspoons tablespoons large teaspoon cup cup teaspoon Dash large teaspoon

1

1/4 1/4

3 1

Preheat oven to 350�. Coat 3 (8-inch) round cake pans with cooking spray, and dust pans with 1 tablespoon flour. Lightly spoon sifted flour into dry measuring cups; level with a knife. Combine sifted flour, baking powder, salt, and baking soda. Combine sugar, butter, and oil in a large bowl; beat at medium speed of a mixer until well-blended (about 5 minutes). Add egg whites, 1 at a time, beating well after each addition. Combine milk and yogurt. Add flour mixture to creamed mixture alternately with milk mixture, beginning and ending with flour mixture. Stir in extracts. Pour cake batter into prepared pans. Sharply tap pans once on counter to remove air bubbles. Bake at 350� for 25 minutes or until a wooden pick inserted in center comes out clean. Cool in pans 10 minutes on wire racks; remove from pans. Cool completely on wire racks. Place 1 cake layer on a plate; spread with half of Lemon Filling, and top with another cake layer. Spread with remaining Lemon Filling, and top with last cake layer. Spread Fluffy White Frosting over top and sides of cake. ____________________ To Make Lemon Filling: Combine sugar and cornstarch in a medium saucepan. Stir in water, orange juice, rind, lemon juice, and egg yolks. Bring mixture to a boil over medium-high heat. Cook until thick (about 2 minutes), stirring constantly. Remove from heat; stir in vanilla. Cover and chill at least 1 1/2 hours or up to 2 days. Stir well before using.

Yield: 1 cup To Make Fluffy White Frosting: Combine first 5 ingredients in top of a double boiler; place egg white mixture over barely simmering water in bottom of double boiler on cooktop. Beat at high speed of a hand-held mixer until stiff peaks form and candy thermometer registers 160�. Add vanilla; beat until blended. Yield: 4 cups Description: "Our makeover halved the fat in this cake. You'll need a candy thermometer to make its Fluffy White Frosting. Candy thermometers are different from meat thermometers and can be found in many supermarkets. Store this cake loosely covered in the refrigerator." Source: "Cooking Light, March 1998, p.81" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 322 Calories (kcal); 5g Total Fat; (14% calories from fat); 5g Protein; 64g Carbohydrate; 35mg Cholesterol; 268mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 4 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 2394 0 3231 4938 20159 0 223 2130706543 2130706543 0 0 0 0 0 0 0 3232 0 0 0 0 0 0 3231 0 * Exported from MasterCook * Whole Roasted Chicken Adobo with Papaya Mojo Recipe By Serving Size Categories Amount -------2 1 2 1 1/2 1/2 1/2 3 1 1 1/2 : : 5 Preparation Time :0:00 : Jan/Feb '98 Poultry

Main Dish

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

Ingredient -- Preparation Method -------------------------------mustard seeds fresh cilantro leaves water fresh lime juice salt crushed red pepper garlic cloves -- peeled jalape�o pepper -- halved and seeded (4 1/2-pound) roasting chicken teaspoon coarsely ground pepper Papaya Mojo (see recipe) Cilantro sprigs (optional) PAPAYA MOJO

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

cups cup cup tablespoons teaspoons

diced peeled papaya chopped red bell pepper chopped green onions fresh lime juice white balsamic vinegar garlic clove -- minced

Preheat oven to 450�. Heat a nonstick skillet over cook 1 minute or until seeds process until seeds begin to ingredients (cilantro leaves medium-high heat until hot. Add mustard seeds, and begin to pop. Place seeds in a food processor, and crack. Add the cilantro leaves and the next 6 through jalape�o); process until finely minced.

Remove and discard giblets and neck from chicken. Rinse chicken under cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Spread mustard mixture under loosened skin. Lift wing tips up and over back, and tuck under chicken. Sprinkle the chicken with ground pepper. Place chicken, breast side up, on a broiler pan. Insert a meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 450� for 30 minutes. Reduce oven temperature to 400� (do not remove chicken from oven); bake an additional 45 minutes or until thermometer registers 180�. Cover chicken loosely with foil; let stand 10 minutes. Discard skin. Serve with Papaya Mojo, and garnish with cilantro sprigs, if desired. Serving Size: 3 ounces chicken and 1/2 cup salsa ____________________ To Make Papaya Mojo: 1. Combine all ingredients; cover and chill. Recipe Makes: 2 1/2 cups Serving Size: 1/2 cup Description: "Adobo is a dry rub or paste of intense spices and peppers that's massaged into chicken, fish, or pork. Mojo is a sweet, fruity salsa that provides a cool-down for the spicy adobo." Source: "Cooking Light, January/February 1998, p.106" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 348 Calories (kcal); 14g Total Fat; (36% calories from fat); 44g Protein; 11g Carbohydrate; 124mg Cholesterol; 374mg Sodium Food Exchanges: 0 Grain(Starch); 6 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 939 0 0 0 0 0 0 26360 5829 0 2130706543 383 0 4354 0 0 822 2140 0

* Exported from MasterCook * Whole-Wheat Pecan Muffins Recipe By Serving Size Categories : : 12 Preparation Time :0:00 : Breads Desserts

Breakfast/Brunch July/Aug '98

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

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

Ingredient -- Preparation Method -------------------------------whole-wheat flour all-purpose flour stone-ground yellow cornmeal baking powder baking soda salt low-fat buttermilk packed brown sugar stick margarine or butter -- melted almond extract egg whites Cooking spray chopped pecans

Preheat oven to 375�. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours and the next 4 ingredients (flours through salt) in a medium bowl; make a well in center of mixture. Combine buttermilk, sugar, margarine, almond extract, and egg whites; stir well with a whisk. Add to flour mixture, stirring just until moist. Spoon the batter into 12 muffin cups coated with cooking spray; sprinkle with nuts. Bake at 375� for 20 minutes or until muffins spring back when touched lightly in center. Remove from pans immediately. Serving Size: 1 muffin Source: "Cooking Light, July/August 98, p.158" Copyright: "� Cooking Light" Yield: "1 dozen" - - - - - - - - - - - - - - - - - - Per serving: 161 Calories (kcal); 5g Total Fat; (25% calories from fat); 4g Protein; 27g Carbohydrate; 1mg Cholesterol; 264mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates Nutr. Assoc. : 0 0 5638 0 0 0 25045 0 4098 0 0 0 0 * Exported from MasterCook *

Wild-Mushroom Nachos Recipe By Serving Size Categories Amount -------4 2 1 1 1 2 2 1 1 1 1/4 : : 4 Preparation Time :0:00 : Appetizers

April '98

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

1/3 1/3

Ingredient -- Preparation Method -------------------------------(6-inch) flour tortillas -- cut into quarters Cooking spray portobello mushrooms -- sliced (about 1/2 pound) low-salt chicken broth fresh lemon juice low-sodium soy sauce olive oil chopped fresh basil OR dried basil chopped fresh thyme OR dried thyme Refried White Beans Roasted-Tomato Sauce crumbled Feta cheese -- (about 1 1/2 ounces) Lime rind (optional)

Preheat oven to 350�. Place tortilla quarters on a baking sheet coated with cooking spray. Bake at 350� for 8 minutes or until crisp. Place sliced mushrooms in a shallow 2-quart baking dish. Drizzle mushrooms with broth, lemon juice, soy sauce, and oil, and sprinkle with basil and thyme. Toss well. Cover and bake at 350� for 15 minutes or until tender. Drain mushroom slices, discarding liquid. Spread 1 tablespoon Refried White Beans over each tortilla quarter, and top with mushrooms. Top each serving with 1 teaspoon Roasted-Tomato Sauce and 1 teaspoon feta cheese. Place tortilla quarters on a baking sheet. Bake at 350� for 5 minutes or until tortillas are thoroughly heated. Garnish nachos with lime rind, if desired. Serve immediately. Serving Size: 4 nachos Source: "Cooking Light, April 1998, p.105" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 411 Calories (kcal); 10g Total Fat; (22% calories from fat); 16g Protein; 65g Carbohydrate; 11mg Cholesterol; 671mg Sodium Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates

NOTES : Before making these simple nachos, you'll need to make the Refried White Beans and Roasted-Tomato Sauce. Nutr. Assoc. : 3310 0 4196 0 0 0 0 3332 0 2130706543 0 0 2130706543 0 0 3272 3949 * Exported from MasterCook * Refried White Beans Recipe By Serving Size Categories Amount -------2 1/2 1 3 1 1/2 2 1/4 : : 10 Preparation Time :0:00 : April '98

Vegetables

Measure Ingredient -- Preparation Method ------------ -------------------------------teaspoons vegetable oil cup finely chopped carrot cup chopped green onions large garlic cloves -- minced teaspoons ground cumin (15-ounce) cans cannellini beans or other white beans -- undrained cup chopped fresh cilantro

Heat oil in a large nonstick skillet over medium-high heat. Add carrot; saut� 5 minutes. Add onions and garlic; saut� 2 minutes or until tender. Stir in cumin and beans; partially mash mixture with a potato masher. Cook 10 minutes or until thick, stirring frequently. Stir in cilantro. Serving Size: 1/4 cup Source: "Cooking Light, April 1998, p.107" Copyright: "� Cooking Light" Yield: "2 1/2 Cups" - - - - - - - - - - - - - - - - - - Per serving: 116 Calories (kcal); 1g Total Fat; (9% calories from fat); 7g Protein; 20g Carbohydrate; 0mg Cholesterol; 9mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Make ahead to use in the Wild-Mushroom Nachos and the Chicken-and- Rajas Enchiladas, or just for dipping. The beans can be stored in an airtight container in the refrigerator for up to two weeks. Nutr. Assoc. : 0 20022 0 620 0 5512 0 * Exported from MasterCook * Roasted-Tomato Sauce Recipe By Serving Size : : 32 Preparation Time :0:00

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

: April '98 Measure -----------pounds

Sauces/Condiments/Marinades

tablespoon teaspoon

Ingredient -- Preparation Method -------------------------------plum tomatoes -- cut in half lengthwise onion -- cut into 1/2-inch-thick slices jalape�o pepper -- halved and seeded Cooking spray fresh lime juice salt drained canned chipotle chile -- seeded

Preheat oven to 500�. Arrange the plum tomatoes, onion slices, and jalape�o pepper on a jelly-roll pan coated with cooking spray, and bake vegetables at 500� for 30 minutes. Remove jalape�o pepper from pan. Bake tomatoes and onion slices an additional 15 minutes or until the vegetables are soft. Combine the tomatoes, onion slices, jalape�o pepper, lime juice, salt, and chipotle chile in a food processor, and process until tomato mixture is smooth. Serving Size: 1 tablespoon Source: "Cooking Light, April 1998, p.169" Copyright: "� Cooking Light" Yield: "2 Cups" - - - - - - - - - - - - - - - - - - Per serving: 8 Calories (kcal); trace Total Fat; (9% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 19mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Roasting the tomatoes, pepper, and onions gives them a rich, caramelized flavor that stands up to the smoky taste of the chipotle. Nutr. Assoc. : 4527 0 20103 0 0 0 2625 * Exported from MasterCook * Yellow-and-Orange Pepper Soup with Red-Chile Pur�e Recipe By Serving Size Categories Amount -------1 2 2 1/2 : : 7 Preparation Time :0:00 : May '98

Soups And Stews

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

Ingredient -- Preparation Method -------------------------------olive oil diced orange bell pepper diced yellow bell pepper diced onion

1/2 3 3 3 1 1

1/2 1/4 1/8

diced carrot garlic cloves -- minced cups diced peeled baking potato (about 1 pound) cups water -- divided teaspoon salt teaspoon black pepper (14 1/2-ounce) can vegetable broth large ancho chile (about 1/4 ounce) teaspoon salt Chopped fresh cilantro (optional)

cup

Heat oil in a Dutch oven over medium-high heat. Add bell peppers, onion, carrot, and garlic; saut� 10 minutes or until lightly browned. Add potato, 2 cups water, 1/2 teaspoon salt, black pepper, and broth; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until vegetables are tender. Place half of bell pepper mixture in a blender, and process until smooth. Pour pur�e bell pepper mixture into a large bowl. Repeat procedure with remaining bell pepper mixture; keep warm. Remove stem and seeds from chile. Tear chile into large pieces; place in a small saucepan over medium heat. Cook 3 minutes or until thoroughly heated, turning pieces occasionally (be careful not to burn chile). Add 1 cup water; bring to a simmer. Cover and simmer 5 minutes or until soft. Remove chile from pan with a slotted spoon, reserving 2 tablespoons cooking liquid. Discard remaining cooking liquid. Combine chile, 2 tablespoons cooking liquid, and 1/8 teaspoon salt in a blender; process until smooth. Ladle soup into each of 7 bowls; top with chile pur�e and garnish with cilantro, if desired. Serving Size: 1 cup soup and 1 1/2 teaspoons pur�e Source: "Cooking Light, May 1998, p.80" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 120 Calories (kcal); 2g Total Fat; (17% calories from fat); 5g Protein; 21g Carbohydrate; 0mg Cholesterol; 325mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : This soup is equally good with or without the red-chile pur�e. Nutr. Assoc. : 0 5630 5630 0 0 620 2135 0 0 0 4032 27213 0 0 * Exported from MasterCook * Yellow-Pepper Soup Recipe By Serving Size Categories : : 4 Preparation Time :0:00 : June '98 Vegetables

Soups And Stews

Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 teaspoons olive oil 2/3 cup chopped onion 1/3 cup diced celery 1 3/4 cups low-salt chicken broth 1 1/4 cups water 3/4 cup cubed peeled Yukon gold or red potatoes 1/4 teaspoon salt 1/4 teaspoon dried thyme 1/8 teaspoon black pepper 2 yellow bell peppers -- seeded, halved, and cut into quarters (about 3/4 pound) Chopped fresh parsley (optional) Heat olive oil in a large saucepan over medium-low heat. Add onion and celery; cook 7 minutes or until onion is soft. Add the broth and next 6 ingredients (broth through bell peppers); bring to a boil. Cover, reduce heat, and simmer 40 minutes or until vegetables are tender. Place half of the bell pepper mixture in a blender, and process until smooth. Pour pur�ed bell pepper mixture into a large bowl. Repeat procedure with remaining bell pepper mixture. Spoon soup into bowls; garnish with parsley, if desired Serving Size: 1 cup Source: "Cooking Light, June 1998, p.85" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 83 Calories (kcal); 4g Total Fat; (29% calories from fat); 6g Protein; 12g Carbohydrate; 0mg Cholesterol; 165mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 4716 0 0 0 5630 0 * Exported from MasterCook * Zesty Spaghetti with Seafood Recipe By Serving Size Categories Amount -------1 1/3 1/4 1/4 1 : : 6 Preparation Time :0:00 : Fish And Shellfish Pasta

May '98

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

Ingredient -- Preparation Method -------------------------------seeded diced plum tomato (about 4 medium) clam juice chopped fresh flat-leaf parsley extra-virgin olive oil grated lemon rind

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

tablespoons teaspoons teaspoon teaspoons teaspoon teaspoon teaspoon quarts pound pound cups

fresh lemon juice chopped fresh dill OR dried dill fresh thyme OR dried thyme salt pepper water medium shrimp -- peeled and deveined sea scallops -- quartered hot cooked spaghetti or linguine (about 12 ounces uncooked pasta)

Combine first 10 ingredients in a large bowl. Bring water to a boil in a large saucepan. Add shrimp and scallops; cook 2 minutes or until done. Drain. Add shrimp, scallops, and pasta to tomato mixture; toss well. Serving Size: 1 1/2 cups Source: "Cooking Light, May 1998, p.90" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 371 Calories (kcal); 11g Total Fat; (27% calories from fat); 27g Protein; 39g Carbohydrate; 105mg Cholesterol; 422mg Sodium Food Exchanges: 2 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 20160 0 3346 0 0 0 26124 0 2130706543 3413 0 2130706543 0 0 0 0 4861 2845 * Exported from MasterCook * Zesty Vegetarian Pitas Recipe By Serving Size Categories Amount -------1/2 1/4 2 1 1 1/4 : : 4 Preparation Time :0:00 : May '98

Vegetarian Main Dishes

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

Ingredient -- Preparation Method -------------------------------light mayonnaise chopped fresh basil sun-dried tomato spread (such as California Sun Dry) teaspoon lemon juice teaspoon pepper (15-ounce) can chickpeas (garbanzo beans) -- drained

2 1/2 1/4 1/4

2 4

cups cup cup cup

chopped seeded tomato diced seeded peeled cucumber chopped red onion fat-free Italian dressing (6-inch) pitas -- cut in half curly leaf lettuce leaves

Combine first 6 ingredients in a food processor; process until smooth. Cover and chill. Combine tomato, cucumber, onion, and dressing in a bowl; cover and marinate in refrigerator 1 hour. Drain tomato mixture; discard marinade. Line each pita half with a lettuce leaf; spread each with 3 tablespoons chickpea mixture. Spoon about 2/3 cup marinated vegetables into each pita half. Source: "Cooking Light, May 1998, p.160" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 314 Calories (kcal); 8g Total Fat; (21% calories from fat); 9g Protein; 54g Carbohydrate; 11mg Cholesterol; 879mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates NOTES : You'll have about 3/4 cup of the chickpea spread left over. Serve it with baked tortilla chips for a high-carbohydrate snack. Nutr. Assoc. : 0 0 1505 0 0 2603 20183 3010 20221 4236 1140 810 * Exported from MasterCook * Zucchini Parmesan Recipe By Serving Size Categories Amount -------1 6 1/2 1/4 1/2 1/2 1/4 1/8 1 1 1/4 1 1/2 : : 6 Preparation Time :0:00 : June '98 Vegetarian Main Dishes

Vegetables

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

1

Ingredient -- Preparation Method -------------------------------zucchini -- cut lengthwise into 1/4-inch-thick slices garlic cloves -- peeled Olive oil-flavored cooking spray Italian-seasoned breadcrumbs (1 ounce) grated fresh Parmesan cheese 2% reduced-fat milk fat-free Ricotta cheese black pepper salt ground nutmeg egg chopped cherry tomatoes chopped fresh basil leaves vegetable oil

Preheat broiler. Lightly coat zucchini and garlic with cooking spray; place on a baking sheet coated with cooking spray. Broil 5 minutes or until garlic and

zucchini are lightly browned. Remove garlic from baking sheet; mince. Set zucchini aside. Combine the garlic, breadcrumbs, and Parmesan cheese; set aside. Combine milk and next 5 ingredients (milk through egg) in a medium bowl, stirring with a whisk. Combine tomatoes, basil, and oil in a bowl; set aside. Preheat oven to 400�. Spread 1/2 cup milk mixture in bottom of an 11 � 7-inch baking dish coated with cooking spray. Arrange zucchini slices over milk mixture to cover the bottom of the dish, and top with 1/3 cup breadcrumb mixture and 1/2 cup milk mixture. Repeat layers, ending with the zucchini. Top with the tomato mixture, and sprinkle with the remaining breadcrumb mixture. Bake at 400� for 45 minutes or until bubbly and brown. Source: "Cooking Light, June 1998, p.107" Copyright: "� Cooking Light" - - - - - - - - - - - - - - - - - - Per serving: 129 Calories (kcal); 4g Total Fat; (28% calories from fat); 9g Protein; 14g Carbohydrate; 40mg Cholesterol; 490mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 620 0 4866 1034 20001 0 0 0 0 0 2557 3334 0 * Exported from MasterCook * Zucchini-and-Feta Gratin Recipe By Serving Size Categories Amount -------2 1/2 1 4 1/2 1/8 : : 8 Preparation Time :0:00 : March '98

Vegetables

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

1 3

Ingredient -- Preparation Method -------------------------------hot cooked long-grain rice (4 ounces) crumbled Feta cheese -- divided Cooking spray (1/4-inch) sliced zucchini (about 1 1/2 pounds) salt pepper dried mint flakes ground nutmeg eggs -- lightly beaten

Preheat oven to 375�. Combine rice and 1/2 cup feta cheese in a bowl, and press into a 10- inch quiche dish or pie plate coated with cooking spray. Steam zucchini slices, covered, for 5 minutes. Press zucchini gently between paper towels until barely moist. Combine zucchini, 1/2 cup feta cheese, salt, and pepper in a medium bowl, and arrange

zucchini mixture evenly over rice. Combine mint flakes, nutmeg, and eggs, and stir well with a whisk. Pour over zucchini mixture. Bake at 375� for 40 minutes. Source: "Cooking Light, March 1998, p.101" Copyright: "� Cooking Light" T(Baking Time): "0:40" - - - - - - - - - - - - - - - - - - Per serving: 157 Calories (kcal); 6g Total Fat; (33% calories from fat); 7g Protein; 19g Carbohydrate; 87mg Cholesterol; 366mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 2840 20048 0 26099 0 0 0 0 3218